Category: Fitness

Súper alimentos que curan todos los males

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Los súper alimentos son los sustitutos de los medicamentos ya que reducen el exceso de óxido del organismo, el colesterol, eliminan las células cancerígenas y facilitan la circulación. Además de los vegetales, los siguientes alimentos no pueden faltar en tu dieta.  Síguenos en @FoodvsEvil También: Por fin algo que te ayudará a dejar de “comer por comer” Arándanos: Estas bayas son los reyes […]

Exercises to flatten your belly

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You ate, drank and celebrated without guilt and now you think you’re seeing the results on your belly… Whether or not, RELAX, we’re here to help! We rounded up our favorite abs exercises to bring you back into shape. These are easy, effective and you can do it from the comfort of your home. Get down to the floor my […]

5 Reasons Perfect Abs Are Like A Perfect Boyfriend

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Abs are like the perfect boyfriend, we all want them, but very few of us have them. Why? Well, in the case of abs it has to do with genetics and the way our abdominal muscles are built. When it comes to boyfriends, the answer is a little more complicated. In any case, consider these facts before you spend a portion of your salary on creams, workouts and expensive cosmetic treatments.

  1. It’s all about structure: Exercise with a trainer so he can design a workout routine that targets your bone and muscular structure. Don’t join random classes or follow that great exercise video before you understand how your abs work.
  2. How much action are you getting? You might be getting a lot, but your abs are getting very little. If you spend most of your time sitting, your abdominal muscles are completely inert. Sit straight, and contract your muscles throughout the day.  Also, learn how to do crunches while you’re standing.
  3. Learn how to move: Try to engage your abs while you walk and don’t let your back muscles do all the work. While you walk, suck your gut in to engage your core. Don’t bend your shoulders because your abs will be too relaxed.
  4. Be playful! Little children have abs because most of them have very little fat in their stomach. Limit the quantity of sugar and refined flours you eat during the day in order to melt fat easily. If you want, wear a waist trainer ONLY during your workout to sweat more.
  5. Learn what you are made of: This is very important because you don’t want to feel frustrated. If you don’t, you’ll probably stop exercising all together. You have to exercise smart to target the muscles you want to develop right away. Abs require a lot of work and commitment, and you need to know what are you doing.

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¿Cómo adelgazas comiendo de todo?

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Nos fascina comer delicioso y eso significa salsas, cremas y mucha grasa. Lapalabra “dieta” tiene una tiene una connotación negativa porque nadie quiere hacerla. Hay que aprender ciertos trucos para reducir las calorías de las comidas y así poder adelgazar comiendo de todo.

1.  ¡Al dente por favor! Cuando las harinas se cocinan mucho se ponen muy blandas y se digieren muy rápido. Recuerda que para perder peso necesitamos que nuestro organismo trabaje duro para que acelere el metabolismo.

2. ¿Carne roja? Puedes comer carne roja todos los días después de que sea de al menos un 70% baja en grasa. Así vas a poder disfrutar del sabor sin las calorías adicionales.

3. ¿Salsa de tomate? ¡No gracias! Considérala tu enemiga número uno. La salsa de tomate tiene el mismo contenido de azúcar que un helado y a diferencia del helado, normalmente no controlamos la cantidad de salsa que consumimos. Si necesitas un aderezo, usa la mostaza Dijon ya que es completamente natural y tiene poca azúcar y grasa.

4. Todo en yogur: ¿Sabías que puedes generar la misma consistencia cremosa usando yogur? Igualita. Elige un yogur sin sabor y sin grasa para ahorrarte calorías. Puedes agregarle el yogur a las sopas o a las pastas para hacer una crema tipo a la vodka o de cualquier tipo.

5. Aceite en spray: Normalmente se tiende a poner el doble y hasta el triple de aceite cuando es líquido. Envasa tú aceite favorito en una botella tipo spray y usa solo dos sprays.

6. Cocina en la grasa natural: Tanto las verduras como las carnes tienen su propio aceite natural y agua que se sueltan al entrar en contacto con el calor. Aprovecha y simplemente agrega una pizca o nada de aceite.

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Por fin algo que te ayudará a dejar de “comer por comer”

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Aquí están las armas… lee y toma control de tu peso.

1. Fibra: Está comprobado que la fibra es lo que ayuda a calmar la ansiedad y nos hace sentir llenas y satisfechas. Mucha veces aunque te sientas llena después de las comidas, continúas comiendo chucherías porque no quedaste satisfecha. La fibra es la solución porque ayuda a incrementar nuestros niveles de serotonina dando esa sensación de satisfacción y evita que comamos de más.

2. La mesa del comedor: Si eres de las que come en frente del computador, el televisor o mientras escuchas música es hora de apagar todos los electrónicos y sentarte a la mesa. Está comprobado que cuando uno come distraído come más alimentos en menos tiempo.

3. Un reloj: Comer rápido no te ayuda a bajar de peso. Cuando comes rápido no le das oportunidad al estómago a que haga bien la digestión. Vas a comer más comida porque todavía sientes un hueco en el estómago y si no puedes repetir vas a agarrar una bolsa de pretzels para llenarte. Lo ideal es que te comas toda la comida sin tomar nada para que controles la velocidad. Cuando uno come lento, se mastican bien los alimentos con la saliva.

4.  El sazón: La razón por la cual muchas dietas no funcionan es porque las comidas son desabridas. Recuerda que la palabra clave aquí es satisfacción porque cuando uno come algo delicioso, uno come lento y lo saborea. A final estamos tan felices y satisfechas con el plato que no dan ganas de comer nada más.

5. Unplato pequeño:  Estamos acostumbradas a llenar el plato de comida y a servir en platos grandes. Para engañar los ojos, escoge un plato pequeño o sirve menos comida en un plato grande. Asegúrate de que el plato de comida sea balanceado para que puedas adelgazar. Si únicamente vas a comer una ensalada, añádele granos de garbanzo, queso, brócoli, col y pedacitos de granola para que no quedes con hambre.

6. El tenedor: Es tu mejor amigo para adelgazar. Jamás comas con cuchara porque lo más probable es que comas más comida en cada mordida. Con la cuchara se come más rápido. Los nutricionistas recomiendan comer con el tenedor boca abajo para comer menos y más lento.

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Twitter @FoodvsEvil #FoodvsEvil 

Image via Milena Prinzi

Why your high-protein diet is making you gain weight

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To lose weight successfully, you have to understand the anatomy of your body first. You are frustrated because your high-protein diet is working well for your man, but you are still waiting to see the results. The reason your waistline is not shrinking is because of your serotonin levels are low. Yes, that hormone is responsible for giving you the feeling of satiety and that high protein meal is lowering your hormone levels. Why? Well, because women have lower levels of the hormone to begin with in comparison to men. Relax, there’s a solution,  you simply have to tweak your high-protein-low-carb-diet in order for it to work. Keep reading, we’ll tell you how!

  1. Add fiber to your plate because fiber is what makes you feel full and satisfied. If you’re satisfied, you won’t snack that fast.
  2. Replace simple carbs such as salads and fruits with more complex ones like whole-grains. Think of it like a savings plan, you’ll eat a little more food now so you don’t have to eat a lot later.
  3. Have a serving of wild or brown rice, whole-wheat pasta or grains with a meal per day in order to raise your serotonin levels and absorb protein better. Remember that to generate weight loss we have to eat, but we have to eat smart.
  4. Make your man jealous. How? Eat a piece of whole-wheat toast with olive oil with your meat. A high protein meal will only satisfy you for a few hours and before you know it, you’ll be craving high calorie foods.
  5. Keep your serotonin levels up by eating oatmeal in the morning. Choose a flavorless variety and cook it in water. Low serotonin levels are what makes you feel hunger and cravings.
  6. Drink a glass of water before and after every meal. It will keep you hydrated and full.

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Image by Milena Prinzi 

Imagen vía Milena Prinzi

5 Maneras efectivas de bajar de peso sin hacer dieta

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Seamos honestas, nos encanta comer de todo aunque signifique muchas grasas y calorías. A nadie le gusta la palabra “dieta”  ya que la asociamos con todo lo que no tiene sabor. Aquí te tengo unos trucos para rebajar sin hacer dieta ni sacrificar el sabor de tus comidas. Sigue los siguientes consejos para quitarle calorías a tus platos favoritos.

1. Cocina todo un poco crudo: Súper importante si quieres perder peso mientras comes pasta o arroz. Cuando dichas harinas se cocinan mucho se ponen muy blandas y hacen que sean muy fáciles de digerir. Recuerda que para perder peso necesitamos que nuestro organismo trabaje duro y acelere el metabolismo. Las pastas duritas son más difíciles de masticar y hacen que comas menos.

2. Cuidado con el tipo de carne que comes: Al menos de que comas una pechuga de pollo deshuesada, la carne es una excelente opción. Asegúrate que la carne diga que es 70% sin grasa para que disfrutes del sabor sin las calorías adicionales. Los otros cortes del pollo o pavo tienen más grasa que la carne especialmente cuando las compras molidas ya que mezclan la piel.

3. Nada de aderezos: La salsa de tomate tiene el mismo contenido de azúcar que un helado y a diferencia del helado, normalmente no se controla la cantidad de salsa que se consume. Si vas a comer una hamburguesa con la carne (70% sin grasa) no le añadas salsa de tomate. Usa la mostaza Dijon, es natural, tiene poca azúcar y menos grasa.

4. Cuidado con lo cremoso: ¿Sabías que puedes crear la misma consistencia de las cremas usando yogur? Elige un yogur sin sabor y sin grasa para ahorrarte calorías. Puedes agregarle yogur a las sopas o a las pastas para hacer una crema a la vodka sin tener que sacrificar el sabor.

5. Mide la cantidad de aceite: Si usas la versión líquida siempre mide la cantidad y que sea menos de una cucharadita. Cocina los alimentos en su grasa natural para que no comas calorías adicionales. 

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Image by Milena Prinzi 

5 Ways to stop binge eating on its tracks!

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You’re spinning around in a carousel eating all day and somehow you can’t hit the break.  The thing about mindless eating is that there’s no control over it because you aren’t conscious of the action. You just eat dinner, washed the dishes and sat in front of the TV to watch your favorite show. Suddenly, without thinking you are grabbing the bag of potato chips and… voilà! Before you know it, the whole thing is gone! How did that happen?

If mindless eating is constantly sabotaging your weight loss efforts, you should follow these tips so you can stop eating without knowing.

1. Try to Eat fiber with every meal: Try to eat have foods rich in fiber so you can feel satisfied. The key word here is satisfied not satiated. Fiber raises your serotonin levels making food sit on your stomach longer. Fiber slows your metabolism and aids your digestion process. Believe me, you won’t be able to snack after a high fiber meal.

2. Only at the table!  If you are the type that eats in front of the TV, computer or while the music is blasting with your favorite tune, it’s time to turn every device off! It’s known that when you eat your meals distracted, you eat faster and way more food. We tend to eat at the pace of the show, and not at our pace. We drink more and don’t chew long enough to break all the food before taking another bite.

3. Slow down: Speed doesn’t help you either because you end up eating more. The key to weight loss is eating small amounts of food slowly. We have to give chance to the acids in our stomach to break down everything we eat. Ideally, we shouldn’t drink while we eat so our saliva does all the work.

4. Eat delicious food: Remember that the key word here is “satisfaction” and you’ll only get that from eating something tasty. The Rolling Stones were right! We know that the reason most diets fail is because the food doesn’t taste that good. Every day diet recipes are becoming tastier, so people can stick to the plan and see the results. When you eat a delicious meal you are going to eat it slowly because you want to savor every bite. Let’s be honest, you don’t want it to end!

5. Shrink your portions! Portion control is everything. You heard this before, but somehow you still fill that plate with food. Trust me, you are not alone. Most people fill their plates to the max and eat it all. Eating a huge serving won’t stop you from eating more afterwards. Use smaller plates to trick your eyes or cut your portions in half so you can start losing weight.

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10 Ingredients that shrink your belly just like Alice in Wonderland

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There are ingredients that will literally shrink your belly fat and rev your metabolism from the crack of dawn. These ingredients say “eat me” and “drink me” loud and clear! Alice’s curiosity brought her to Wonderland where she transformed her body and unveiled the person she really was. Alice became six feet tall and shrank to the size of a mouse in order to sit at the table and enjoy a non-birthday celebration. Alice ate her way to a “new her” and you can do it just like she did! Follow these ingredients through different size doors and start losing the weight that is holding you back. Start early in the morning because that’s when the magic happens!

1. Lemon: Besides being rich in vitamin C, lemons can help disintegrate fat. A glass of lemon before breakfast can speed up your metabolism all day long.

2. Coffee: It does help you lose weight, but you have to drink it black or with skim milk. Coffee can help speed up your metabolism and burn off excess calories.

3. Eggs: By eating them in the morning, it will help you control your appetite during the day.  You’ll feel full and chances are you’ll consume less calories at lunch.

4. Spinach: This magic cruciferous vegetable is chock full of fiber and protein. It’ll keep you full and satisfied for a long time. Eat it alone steamed or in an omelette.

5. Bananas: Also very filling because they’re full of potassium and fiber. You may not believe it, but a cup of coffee and a banana is a good breakfast. If you like peanut butter, you put a teaspoon onto your banana to add more protein to your breakfast.

6. Blueberries: This berries are powerful antioxidants that help you detox your liver and get rid of fatty substances. You can eat them raw or in a smoothie.

7. Strawberries:  Rich in vitamin C, flavonoids an carotenoids, strawberries help burn fat faster. If you need to eat a mid-morning snack, strawberries are the perfect choice.

8. Green tea: If you prefer tea in the morning, drink green tea. It’s rich in antioxidants and catechins which aids weight loss. When you drink green tea in the morning, you create a barrier  that keeps fatty acids at bay for the rest of the day.

9. Whole-grains: You probably need to eat fiber to help feel full and reduce your appetite. Wheat is the best thing, but make sure you choose a 100 % pure whole-wheat.

10. Steel cuts oats: There’s nothing better than eating a bowl of steel cut oats in the morning to help with your weight loss goals. Cook in water and add any of the fruits we mentioned above. Add chopped walnuts or almonds to get more fiber and proteins.

Trust me, if you eat these ingredients you’ll be able to lose weight and keep your head.

Twitter @FoodvsEvil #FoodvsEvil 

Image by Milena Prinzi