Monday:

Breakfast: a glass of skim milk with vanilla + papaya salad with pineapple + Half cup bran cereal.
Lunch: lentils with brown rice + 40 g. light fresh cheese + salad of lettuce, tomato, onion and carrot + A fruit.

Tuesday:

Breakfast: a cup of yogurt + light + An apple pita bread with 20 g. light fresh cheese.
Lunch: fresh beans, corn, light cheese crumbles and a medallion of turkey + Lettuce, tomato, onion and carrot + A fruit.

Wednesday:

Breakfast: skimmed milk with vanilla + Pan Arab integrated with lettuce, tomato and a small slice of turkey ham.
Lunch: chicken breast fillet with mustard + cup of brown rice with corn + salad of lettuce, tomato, onion and carrot + A fruit.

Thursday:

Breakfast: a cup of chamomile tea + a pita bread with 40 g. of light cream cheese and three olives + One cup of strawberries and papaya.
Lunch: fish in pepper sauce with sliced ​​potatoes (with skin) + salad of lettuce, tomato, onion and carrot + A fruit.

Friday:

Breakfast: a glass of skim milk shake with strawberries + wheat bread with turkey ham, lettuce, tomato, mushrooms, and 20 g. light fresh cheese.
Lunch: mashed beans with steak grilled chicken breast + salad + A five-colored fruit.

Saturday:

Breakfast: omelet whites and one yolk with pita bread + A + cup mixed fruit cup skim milk.
Lunch: vegetable stir-fry noodles with a cup of cooked chicken breast pieces + A fruit.

Sunday:

Breakfast: a cup of cooked oatmeal + 40 g. fresh cheese + a glass of papaya smoothie, pineapple and strawberries.
Lunch: Steamed fish fillet with mushrooms and slices of sweet potato + salad of lettuce, tomato, onion and carrot + A fruit.

Additional tips:

At dinner, lunch can be repeated.
For detox, you can take a glass of warm water fasting mandarin. That is to boil a liter of water with three mandarin peel.
By mid-afternoon you can take a glass of light yogurt.
It is recommended to drink 8 glasses of water and two tangerine water throughout the day.

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However: Have you ever wondered why your qualities? Now tell them all about the properties of Green Tea :

Several studies confirmed that green tea not only helps burn more calories, it helps reduce body fat and also helps protect the heart by reducing bad cholesterol levels.

In addition, green tea is especially rich in antioxidants. And remember, while fruits and vegetables are also, it has been shown that the antioxidants in green tea are more plentiful and more powerful.


Imagine, a cup of green tea contains higher antioxidant activity than a serving of broccoli, spinach, carrots or strawberries. Wow!

Among the antioxidant benefits of green tea include the following:

Protects against heart disease. People who drink two cups of tea a day have shown a lower incidence of heart disease and stroke, and lower levels of “bad” cholesterol, has also been found that if you suffer from stroke, recover more quickly in relation to not have the habit of drinking tea.
It slows the growth of tumors.
Protects against cancer, between bladder cancer, colon cancer, breast cancer, skin cancer.
It helps to control allergies.
Beneficial for people with arthritis.
Helps fight bacteria in the mouth, taking care of teeth and prevent bad breath.
Protects against Parkinson’s disease.
Retards the development of diabetes in people with tendencies to problems in the management of sugar.

You see, almost a miracle in the natural prevention through herbs!

So (proven), one of the best things we can do for our health, it is drink green tea , no calories, is rich in protective nutrients and can even help you lose weight. What more could you want!

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1. Get of Humor:

Increase lighting in our kitchen and dining, as the dim light makes food more attractive, encouraging excess.

Music also can help by reducing stress and anxiety while eating, spreading a little time to work, the time of feeding.

2. Choosing to blue:

Avoid the walls red, yellow or orange, in the kitchen and food areas. These colors make us feel more hungry! Of course, if we do not have the budget to repaint the walls, opt for cutlery, dishes and napkins in blue, to help the satiety effect.


It’s true! A recent study realized that those who dined in a room blue, ate 33% less than those who ate in a yellow or red. And, the blue color vision, makes it seem less appetizing to the food, while warm colors (especially yellow) produce the opposite effect.

The fast food restaurants, they know this fact for decades and that is why, most of these, use yellow colors in their interiors.

3. Reduce portions:

It is proven that people eat what they served in the dish, even if most of what they need to satisfy their hunger. So, if we have huge dishes, it’s time for some smaller change. Furthermore, it is time to use smaller vessels, not to consume as many liquid calories.

Well, it is harder to practice portion control when served in large containers. Or not?

4. Out of the kitchen:

Many people spend almost all day there, talking on the phone (coordinate their day) from her or even work from there, comfort or whatever. One area of ​​our house, we always have to bite (eat), increasing our ability to forget the diet.

However, just as we sleep better when they work in bed, it will also eat better if we do not work in the kitchen. Not be confudir spaces.

5. Lavender Spray (spray) in our pillows:

This demonstrated that natural remedies like lavender help promote healthy sleep cycle, resulting in promoting weight loss. Those who sleep five hours versus, those who sleep seven to eight hours recommended are 50% more likely to be obese.

6. Jasmine spray around the house:

The essences of peppermint or jasmine have always been associated with increased energy and attention. Thus, light a scented candle or spray the scent around the house, help increase our energy and good vibes.

7. Have simple exercise equipment around the house:

Keep some dumbbells or yoga mat hand, helps us to have the idea of ​​exercise in mind. So until the times of relaxation watching television, can be a good time for a couple of reps a day. Which would be very different if you have exercise equipment, well-kept in the closet.

And if you have stairs … To take advantage of them! The average person can burn 105 calories, with only up and down stairs for 15 minutes. Can do it every day, we would be talking of at least 735 calories per week. Wow!

8. Discard clothing “big”:

Ok, we are always there (especially women) some larger items, those we call “ocultadoras of extra pounds,” which become our safety net. So, if we gain weight, we turned to them and go. Not anymore!

It’s time to get rid of those clothes and return to control any excess.

9. Decorate slim mode:

An old trick, but the truth, very effective. And that motivation counts. So, not hitting any other magazine photo (a healthy model to follow) in our frigider and use visual aids, to imagine, how we would achieve our goal.

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And, although the cleaning and moisturizing very important result on a regimen of skin care, so is their proper nutrition. Not to mention that most of the foods mention are common, delicious and cheap. What more could you want!

Then the ratio of 5 Foods for Healthy Skin:

1. Oranges

The queens of Vitamin C! But … Did you know that many of the precious beauty creams, have this vitamin, as the main ingredient?

And for good reason, since it is a powerful antioxidant that reduces the damage caused by the “notorious” free radicals, which break down collagen and elastin in our skin. Besides reducing inflammation and promote good healing.

Looking for a good source of Vitamin C, we can also opt for grapefruit and tangerines. Delicious!

2. Nuts

We know they are an excellent source of protenía, hence they appear in almost every diet. But … Did you know that eating a handful of nuts a day may reduce the damaging effects of sun?

All because they are rich in Vitamin E, another powerful antioxidant that also helps retain moisture in the skin (resulting in a more youthful appearance).

A good option to choose: almonds, hazelnuts or walnuts (common).

3. Carrots

Rich in Vitamin A, which in addition to helping good vision, promotes the repair of skin tissue. So, the deficit, we can bring noticeable changes in the skin, such as dryness and roughness. That is, a look much more old-looking!

Other foods are full of Vitamin A cantaloupe, spinach and red peppers.

4. Eggs

Eggs are a source of many health benefits, but few know of his great contribution to the freshness of the skin, thanks to its high content of selenium (a mineral with powerful antioxidant properties).

And, Foods rich in selenium may help protect skin from the sun, as well as delay the aging process by improving the quality and elasticity of the same.

Other good sources of selenium are found in whole wheat and garlic.

5. Fish and Seafood

Very good for health, not for nothing is in the best meal plans (including the Mediterranean Diet ). But they did not know, is that consumption of fish and other seafood, can improve the complexion of our skin, thanks to its high content of Omega 3 oils.

And we mean essential fatty acids, important for the production of sebaceous barriers that prevent excess oil on our skin.

Besides the high content of Omega 3 which helps reduce inflammation (the cause of premature aging) and prevent disorders of the skin inflammation like eczema and psoriasis.

Not to mention seafood are rich in zinc, known for its high effectiveness against acne.

There are a variety to choose from!

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An allergy is the immune disorder most afeta humans. In Spain, eight million people (20% of the population) suffer some. And this spring they are presented with complicated since the heavy rains of winter have increased pollination. In fact it is expected to increase in the number of patients between April and May, especially grasses, the main cause of pollinosis in Europe. Rhinoconjunctivitis is the most common allergic reaction, followed by bronchial asthma.

Worst in town
statistics recorded a continuous increase of respiratory allergies in recent years. In cities the number of people sensitive to pollen is twice that in the field, although in rural areas that allergen is most abundant.

This is due mainly to the environmental contaminción, which by itself and irritate the respiratory mucosa. The ozone reaction product between solar radiation and fumes from cars contributes to exacerbate the symptoms of patients

Tips:
-Those with allergies to pollen improve with rain drops because the pollen grains dragged to the ground. So, spray the water in your room
-night, closed the windows. Between five and ten o’clock the levels are higher
-Avoid hanging sheets or clothing outside. Pollen can get trapped in them
-The allergy should not think in the pure air of the mountains, where flowering sule take place a month later and póneles concentrations may be ten times higher than in the city.
-Trees of urban trips are responsible for many allergies
-The conviction that the car is protected by an error. A higher speed, the greater the number of impacts and expsición is greater.

A solution for each case:

Know what the symptoms:
tearing,
conjunctivitis and congestion and runny nose,
sneezing,
throat-Burning
-Redness
-Stun
-Asthma

A treatment for each of the symptoms:
-Eye drops: Eye symptoms
-Spray nasal symptoms of the nose
-Vaccines
-antihistamines (tablets and spray), bronchodilators (when dervia rhinitis in asthma)

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And, as Dr. Michelle May (author of “Do I have hunger? What to Do When Diets Do not Work” ): “Weight gain is very complicated, there are many factors that can influence it. It’s more a combination of things that only a factor ” .

Then the 5 Great Reasons We put on weight when we least expect.

We can gain weight from lack of sleep

According to the author mentioned, our body works better when it is rested. In his own words: “When one does not make enough rest (sleep), the body experiences a psychological stress, biochemical and store fat more efficiently.”

Moreover, when we are tired, not handle stress very well and we can find a way to vent in food. Moreover we could be earning extra calories, thanks to late night cravings (as many think that eating is a great help to go back to sleep).

May suggest: “Increase our 15-minute sleep cycle and see the result.” “Keep experimenting with increments of 15 minutes at a time, until the ideal time.”

We gain weight because of stress

We live in a society that always demands more of us and as a result, stress comes in to help us overcome these expectations, but also to affect our mood and emotions.

Remember that stress is a response to deal with challenging situations, which can range from waging countless responsibilities or financial pressures to face physical danger and therefore puts our body in alertness or survival. So during these episodes of stress, we tend to accumulate energy (absorb more), lower our metabolism and release chemicals (cortisol, leptin and hormones).

Susan Bowerman , assistant director of the UCLA Center for Nutrition, says stress eaters tend to eat foods high in carbohydrates, as these increase the seronina in the brain, producing a calming effect. He says: “It’s like self-medicate. Many people gorge on junk food because it makes them feel better ” .

So the best advice is, find the real cause of stress, and relaxation techniques and exercises, which incidentally will help us burn calories.

We gain weight due to medication

Some drugs used to treat depression, mild mood disorders, seizures, migraines, blood pressure and diabetes can cause weight gain, from a small change to almost 5 kilos per month. Some steroids, hormone replacements and even oral contraceptives can also cause serious increases. Worth considering this option, when increases of 3 or more kilos per month, without making significant changes in lifestyle.

In the words of May : “All drugs work differently when producing weight gain, either by increasing appetite, altering the way in which fat accumulates and even change the levels of insulin. And not all drugs have the same effect on all people ” .

So if we think we are in this case, it is advisable to go to our dealer, tell our suspicions and asking Him if it can change our prescipción. IN ANY WAY TO STOP medicate.

But above all, remember that perhaps are worth those extra pounds extra in return for our granting relief medication. Who knows, it may be enough to slightly increase our physical activity.

We gain weight because of a medical condition

The most common medical condition that can cause weight gain is hyperthyroidism. A hormone deficiency that decreases our metabolism, causing loss of appetite and weight gain. Among the symptoms include feeling tired, lethargic, bloated, constantly hoarse voice, intolerance to cold, sleeping too much or have many headaches.

It is very easy to determine whether or not we suffer from hyperthyroidism (like any other medical condition), so worth examine if in doubt.

A further condition is rare Cushing’s syndrome, a disorder caused by excess cortisol hormone and may also result in weight gain.

We gain weight due to Menopause

Women reach menopause in different age, but usually between 45 and 55, when they are usually less active (physically speaking) who in his youth. So, with the passing of time becomes a natural decline in metabolism, as well as hormonal changes, increased appetite and assimilation, depression and sleep deprivation.

When women go through menopause, they lose estrogen, causing a change in their shapes (usually in the hips and thighs ratio vs. Waist). So losing estrogen, fat tends to deposit more in the middle section (as in the case of men), appeared the famous “roll” or “llantita”.

And believe it or not, the key is increased physical activity, increase the maximum calorie burn. Exercises that not only help to this purpose, but also strengthen bones (which are often affected with menopause), together with a healthy diet and controlled in calories, rich in calcium and vitamin D.

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Think in Bake, boil, broil, fry and microwave cooking and healthy ways of cooking instead of frying your food.

Try dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to spice up your meals, instead of adding butter, margarine, or gravy.

Take off the skin and fat to meat, you’re going to keep getting the nutrition they need and continue to enjoy the rich flavor – and it is healthier for the heart!.

Drinks Carbonated and soft drinks are a big source of empty energy. This means that they do not need a lot of energy and low in vitamins, minerals, protein and fiber. Try diet soda or sugar-free powdered drinks, and water instead of soft drinks and juice. Even unsweetened juices contain a lot of energy that do not need. But do not overdo it – ok take 2 small glasses of regular soda or juice a day.

Sugar is found in desserts, biscuits and sweets. Occasionally you place in your diet for these foods, but be sure to eat nutritious foods to eat sweets.

Eat slowly. Try to relax and eat slowly so that your meals last at least 20 minutes, because that’s how long it takes for you to feel full.

Listen to your body. Eat when you are hungry and stop eating when you are full will help your body to balance energy needs and has to feel comfortable. Ask yourself: Am I eating because I have hunger, or because I have anxiety or bored?

Try foods that are hot (soups, cooked cereal, cocoa) and high fiber foods (whole grains, vegetables, beans) to make you feel full.

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