Diet & Nutrition

Dinner is the most important meal of the day and plays a key role in losing weight. A properly selected menu for the evening will not only help you lose weight in a short time, but will also improve the functioning of the gastrointestinal tract, give energy and vigor in the morning and even change the quality of your sleep (it is scientifically proven that after a hearty and late dinner – people have nightmares or just unpleasant, incomprehensible dreams).

If your goal is to lose weight, remember the main rules of dinner:

• 1. Do not use complex carbohydrates (pasta, cereals, potatoes). In the evening, protein and fiber should prevail on your plate.
• 2. The serving size should not be large. Dinner should be 20-30% of the daily value. That is, the largest meals in terms of volume are breakfast and lunch.
• 3. Have dinner 3 hours before bedtime.

From the point of view of the balance of micronutrients – an ideal dinner option is a light salad. We offer you 7 variants of this dish at once so that your weekly menu is as varied as possible.

Ingredients:

1. Lettuce leaves
2. Canned tuna – 1 can
3. Cucumber – 1 piece
4. Boiled eggs – 3 pieces
5. Sour cream or olive oil – for dressing

Preparation:

1. Tear lettuce leaves.
2. Cut cucumbers and eggs into cubes.
3. Add the tuna.
4. Season with olive oil or low-fat sour cream.

Ingredients:

1. Peking cabbage
2. Boiled eggs – 3-4 pcs
3. Corn – 1 can
4. Cucumber – 1-2 pcs
5. Sour cream
6. Mustard
7. Salt

Preparation:

1. Rinse the cabbage and cut into strips.
2. Cut cucumbers and eggs into cubes. Add to cabbage.
3. Add corn and salt.
4. For dressing, mix sour cream with a drop of mustard.

Ingredients:

1. Cucumber – 1 piece
2. Crab sticks – 200 gr
3. Boiled eggs – 3 pieces
4. Corn – 1 can
5. Dill
6. Classic yogurt
7. Mustard
8. Salt

Preparation:

1. Cut the cucumber, eggs and crab sticks into cubes.
2. Add corn and finely chopped dill.
3. Season with classic yoghurt with a small amount of mustard and salt.

Ingredients:

1. Arugula – 70 gr
2. Cucumber – 1 pc
3. Cherry – 100 gr
4. Light salted salmon – 150 gr
5. Bell pepper – 1 pc
6. Olive oil

Preparation:

1. Rinse the arugula and dry it.
2. Cut the cucumber into half rings, cut the cherry in half, and cut the bell pepper into cubes.
3. Cut the salmon into small pieces.
4. Combine everything and fill with olive oil

Ingredients:

1. Couscous – 100 g (dry)
2. Feta cheese – 100 g
3. Bell pepper – 1 piece
4. Cherry tomatoes – 100 g
5. Cilantro
6. Olive oil

Preparation:

1. Pour 150 ml of boiling water over the couscous, add 2 tsp of olive oil and salt.
2. Cut the bell pepper and feta into cubes, halves the cherry.
3. Add ready-made couscous, mix and add cilantro.

Ingredients:

1. Canned beans – 1 can
2. Corn – 1 can
3. Cucumber – 1-2 pcs
4.
Rye croutons – 1 pack 5. Sour cream or classic yogurt
6. Salt

Preparation:

1. Cut the cucumbers into cubes, add the beans and corn squeezed from the juice; and croutons.
2. Season with salt and sour cream or classic yogurt.

Ingredients:

1. Funchoza – 100 gr (dry)
2. Cucumber – 1 pc
3. Bell pepper – 1 pc
4. Carrots – 1 pc
5. Soy sauce for dressing

Preparation:

1. Pour funchoza with boiling water for 5-7 minutes.
2. Cut the cucumber, carrots and peppers into thin strips.
3. Fry carrots with peppers in a pan with a little oil (5-7 minutes).
4. Combine fried vegetables, cucumber and funchose. Season with a little soy sauce.

Giving up your favorite foods can be tricky, but for the sake of health, some of them will still have to be crossed off the shopping list.

Every year, thousands of top lists of the most unhealthy food products appear on the Internet: it is they who should supposedly be feared and avoided in every possible way in your diet. However, with all this, we often forget about one important, if not decisive, nuance: everything is useful (practically), but in moderation.

And the point is not only that the consumption of a product in large quantities can negatively affect the general state of health: even a monotonous diet, if it changes regularly and rarely, can harm our well-being, disrupt the balance of nutrients and, ultimately, form increased sensitivity of the body to food.

If you eat a varied and balanced diet, you automatically reduce the risk of deficiencies in certain essential nutrients and keep your metabolism in good shape. We will tell you in detail what products you should not get used to and make them a guilty pleasure on a daily basis.

1. Cruciferous vegetables
While antioxidant and nutrient-rich vegetables such as cauliflower and broccoli should be included in the diet, it is scientifically proven that excessive consumption of cruciferous vegetables can cause hypothyroidism – a deficiency in thyroid hormones.

If you can’t imagine your life without cabbage, then try first lightly frying it in a pan or cooking it with another dish: this will minimize its goitrogenic properties (in other words, the ability to enlarge the thyroid gland).

2. Tuna

Tuna is rich in mercury, so excessive consumption can lead to the accumulation of large amounts of this substance in the body and negatively affect the development of children, the health of pregnant women, as well as provoke heart attacks in adults.

Experts advise consuming lighter versions of tuna and serving it no more than once a week. And yes, it is definitely not worth giving up on this type of fish for good, since it is extremely rich in protein: consumed rarely and in moderation, this product will become a nutritious addition to lunch or dinner.

3. Fruit smoothies

In recent years, adherents of healthy eating and those who were looking for a healthy alternative to coffee drinks have found happiness in all kinds of fruit smoothies: you drink, you get healthier, and most importantly, you don’t get fat. However, this is not entirely true. Of course, the difference between a slice of cake and a wedge of fruit is obvious, but any fruit smoothie is high in sugar and is unlikely to be a healthy substitute for a balanced dinner.

If you’ve already gotten used to the daily trips to the strawberry half-dessert, we recommend replacing the fruit smoothie with a vegetable one – this will significantly reduce the amount of sugar consumed per da

4. Dried fruits
Dried fruit is the perfect pre-workout snack to energize you quickly and effectively for both cardio and lifting. However, in any other case, it is important to consider: all dried fruits (dates, figs, apricots, mangoes, berries, etc.) contain much more sugar than their fresh counterparts.

Despite the fact that dried fruit often appears alongside everything related to weight loss, it is they that can nullify all your weight loss efforts. So be careful: ¼ cups no more than twice a week – make this a rule, and your weight will be fine.

5. Muesli and cereals
It is difficult to find even one pack or box of cereals that does not contain any form of sugar. We often eat them with milk for breakfast and quickly get used to them, forgetting that such a mixture is an ordeal for the stomach.

Do you know how cereals become flaked? Indeed, in their natural form, they are not at all like that. Only after multi-stage processing do cereals become flakes, but at the same time they often lose the lion’s share of useful nutrients. The bottom line is that every day for breakfast you enjoy a portion of processed and useless carbs, and this is far from a healthy lifestyle if you do follow it.
6. Canned tomatoes and tomato paste

The main problem with all canned foods is that the jar itself, in which the product is stored, can leave residues of resinous substances in it, which contain the synthetic estrogen bisphenol-A. Scientists have long identified its role in the development of many diseases – from problems with the reproductive system to heart disease, diabetes and obesity.

Tomatoes themselves are known to be highly acidic, and this is an excellent condition for BPA to enter your food. Research has also shown that synthetic estrogen can suppress sperm production and lead to chromosomal damage in animal eggs.

7. Rice crackers and crisps
Snack lovers, your way. Unfortunately, crispbreads and crackers are not the kind of foods that you can indulge in several packs a day without any consequences. Neither fat (which, by the way, is simply necessary for the normal functioning of the body), nor enough vitamins, nor minerals – this is definitely not enough for a balanced snack between lunch and dinner. After all, in fact, it is nothing more than an ordinary refined carbohydrate, sprinkled with salt and flavored ( read also : “What are” right “snacks?” ).

The brain is the most complex tool we use. On average, he consumes 20% of the calories received from food, therefore it is a healthy diet that is the key to a solid memory, a sharp mind and a good mood.

The brain needs fuel: proteins, antioxidants, amino acids, polyunsaturated fats, vitamins, carbohydrates, minerals and other substances. All this is in the products we are used to, but we need to correctly compose the menu.

TOP 15 HEALTHY FOODS FOR THE BRAIN

Sea fish

Salmon, tuna, cod, anchovies, trout are rich in omega-3 fatty acid, iodine, bromine, phosphorus, easily digestible proteins and fats. The caviar and liver of these fish contain amino acids and trace elements necessary for the functioning of brain cells, as well as vitamins A, D and E.

Nuts

Nuts are rich in vitamins B and E, fatty acids, flavonoids, carbohydrates and lecithin, which increases the performance of gray cells and improves memory. Eat 5 walnuts a day.

Dried fruits

Dried fruits are rich in phosphorus, iron, calcium, potassium, fiber and digestible carbohydrates. They are great for snacking and toning.

Tomatoes

Tomatoes contain lycopene, an antioxidant that helps flush free radicals from the body that can damage the brain and lead to dementia. The product is also rich in melatonin, which slows down the aging of gray cells, and flavonoids, which prevent myocardial infarction.

Pumpkin seeds

The huge amount of zinc in pumpkin seeds makes the brain work faster. Vitamin E, lecithin and healthy light fats also have a positive effect on mental activity. It is recommended to eat half a glass of seeds per day.

Spinach

Spinach contains iron, magnesium, potassium, vitamins A, C, B9, K, E and beta-carotene. The product eliminates the “malfunctioning” of brain cells caused by aging and protects them from destruction.

Bananas

No wonder this fruit is considered the “main food” of brain cells. Bananas are rich in carotene and light carbohydrates. They improve performance and promote the production of the “happiness hormone” – endorphins.

Avocado

Avocado is an excellent “vegetable meat” with a huge content of easily digestible fats, as well as proteins, vitamins K, B6 and B9, C, copper and potassium.
Scientists from the University of Massachusetts have found that the elements that make up apple juice protect brain cells from oxidative stress, which leads to memory loss and a decrease in intellectual potential. Pamper yourself with this fruit to keep your mind clear for years to come.

Garnet
Pomegranate seeds
Freshly squeezed juice and pomegranate seeds contain many elements necessary to maintain the functioning of gray cells: potassium, magnesium, calcium, phosphorus, iron, vitamins C, PP, amino acids, polyphenols.

Cheese
Animal cheeses
Cheese is rich in vitamins C, PP, A, C, E, B12, B1, D. The brain is saturated with useful substances and does its job without interruption, the activity increases.

Olive oil
Olive oil
People who consume this oil maintain a clear mind even in extreme old age. The fact is that olives contain monounsaturated fatty acids, which protect the brain from “shifts”.

Eggs
Chicken yolks
Chicken yolks are a source of choline, which helps develop brain functions: the ability to understand, analyze, study, memorize.

Chocolate
Chocolate
The content of cocoa beans in healthy chocolate for the brain is at least 75%. The product raises mood, increases efficiency and physical activity, improves cerebral circulation, and prevents oxidative processes. Chocolate is rich in easily digestible carbohydrates, flavonoids, theobromine.

Tea
Green tea
This drink is an effective antioxidant. A cup of green tea with honey activates the work of gray cells, increases concentration and reduces fatigue.

Remember: the more heat treatment and conservation the product is subjected to, the less useful elements it remains. Nutritional value is lost during caramelization, pickling and even freezing. Eat fruits with nuts fresh or dried, brew coffee immediately after grinding, bake fish and vegetables, boil or steam.

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What vitamins should adults and children drink in winter for immunity, vitality and just good mood? We ask this question every year when we notice that activity and vigor disappear somewhere. All the time you want to sleep, training is less pleasing, motivation disappears, eyes stop shining, skin and hair dull.

We start to skip classes in the gym, eat junk food and overeat in general, we get sick more often. This happens because already from the end of autumn the body lacks many substances. No matter how varied and right the diet is, it does not compensate for the lack of sun, fresh herbs, seasonal berries and fruits. Therefore, the winter period is the time when you need to take care of your health.

WHAT THE BODY NEEDS IN WINTER

It is important for a person to receive the entire set of nutrients in the required amount every day. If the balance is not observed, then the metabolism slows down, there is not enough energy, the nervous and endocrine systems work with overload, cells are destroyed faster, and new ones are formed slowly. All this leads to a feeling of fatigue, apathy, and frequent colds.

Vitamins are subdivided into water-soluble (groups B, C) and fat-soluble (groups A, D, E, K). The body is able to accumulate fat-soluble compounds in large quantities and consume them gradually, but in excess they are toxic. And water-soluble vitamins are excreted in the urine, so their reserves are relatively small and it is so important to make sure that they are regularly supplied with food.

Numerous studies prove the beneficial effects of vitamins on health. The most commonly mentioned are niacin, folic acid, vitamins B, E and C. With high physical activity, the need for vitamins increases. During the colder months, taking vitamin supplements can help slow down oxidative stress, improve exercise adaptation and support the immune system.

“SUPERFOODS” FOR WINTER

There are a number of products that are saturated with useful substances and are not inferior to pharmacy vitamin complexes. The main thing is to prepare them in advance in order to receive irreplaceable components from a natural source – seasonal berries, vegetables and fruits.

1. Sauerkraut, frozen black currants and cranberries are foods with a large amount of ascorbic acid, the need for which increases dramatically in winter, especially with high physical exertion.
2. Frozen and properly canned seasonal foods: cubes of vegetables, fruits, herbs, apple and sea buckthorn juices.
3. Cod liver is a valuable source of vitamin D, which is essential for immunity, muscle and bone tissue, vitamin A – a powerful antioxidant, and B12 – a vitamin for the normal functioning of the heart and the hematopoietic system.
4. Pine nuts contain vitamins A, B1, B2, B3 (PP), B4, C, E.
5. Pumpkin seed oil is a valuable source of fat-soluble (A, E and K) and water-soluble vitamins (C, P, PP, B vitamins).

Where else are the important vitamins we need in winter?

• A – liver, wild garlic, viburnum, garlic, butter, tomatoes, eggs, dairy products.
• C – rose hips, bell peppers, black currants, sea buckthorn, kiwi, wild garlic, broccoli, viburnum, strawberries, citrus fruits. 
• D – sea bass, chicken egg, liver, butter, sour cream, cream, fermented milk products. 
• E – almonds, hazelnuts, pistachios, dried apricots, walnuts, oatmeal. 
• В1 – pine nuts, pistachios, pork, lentils, oatmeal. 
• B2 – pine nuts, liver, almonds, champignons, chicken eggs, forest mushrooms. 
• B6 – beans, pine and walnuts, sea buckthorn, mackerel. 
• B12 – liver, mackerel, sardine, rabbit, beef. 
• B15 – liver, pumpkin seeds, almonds, buckwheat, beans. 
• K – spinach, lettuce, onions, broccoli, white cabbage. 
• PP – peanuts, pine nuts, turkey meat, cashews, pistachios, squid meat, beef, chicken, rabbit.

What happens if your diet lacks vitamins

• A – the condition of the skin, vision worsens, the general tone of the body, immunity and resistance to viruses and bacteria decrease. Difficulty falling asleep, sleep becomes superficial.
• C – drowsiness appears, bleeding gums, there is a sharp decrease in defenses, lethargy, bad mood, apathy. Joint pains also indicate a lack of ascorbic acid. 
• D – impaired immunity, absorption of calcium and phosphorus in the intestine. Bones and teeth lose strength, frequent colds disturb. Children especially need this vitamin. 
• E – the condition of the skin and hair worsens, the body’s resistance to stress decreases, memory and brain performance are impaired. 
• B1 and B6 – there are disturbances in the functioning of the nervous system and carbohydrate metabolism, prolonged depression is possible. 
• B12 – oxidative processes intensify, disturbances in the functioning of the nervous system occur, and aging processes accelerate. The characteristic signs of vitamin deficiency are lethargy, drowsiness, irritability.

MULTICOMPLEXES OR MONOPREPARATIONS

To eliminate the deficiency, sports nutritionists recommend taking daily multi-complexes that contain vitamins E, D, C.

There are two strategies for replenishing nutrient deficiencies. The first is the sequential intake of various components in short courses of 10-14 days. For example, “Aevit” – Ascorbic acid – “Milgamma” or “Kombiliplen” (group B), vitamin D, and so on during the autumn-winter and spring periods.

Not everyone is happy with this approach. Someone does not have enough time, they want an instant surge of vivacity and energy. Someone, exercising, adheres to a strict diet and loses weight or eats monotonously, because they give a lot of energy to work.

In such cases, it is better to choose complexes that contain the main elements in a balanced proportion. There are fortified formulas with ginseng to tone up, with probiotics to strengthen and restore intestinal microflora, as well as formulas with a high content of vitamins A, E or B.

Next, let’s talk about the best vitamin complexes, their effect on metabolism, tone and well-being.

THE BEST “WINTER” FORMULAS

Attention! When choosing vitamin complexes and before undergoing preventive courses, you should consult your doctor.

• “Gerimaks” is a vitamin and mineral complex with ginseng. Gives a feeling of burst of energy, improves mood and performance. Helps to adapt to stress and stress. For many, it has become a favorite drug for the winter and spring, when fatigue and apathy overtake.
• “Multi-Tabs Immuno Plus” is a combined preparation that additionally contains probiotic bacteria. Forms a powerful defense against ARVI, normalizes the intestinal microflora, helps to adapt to stress and emotional stress. 
• “Aevit” is a two-component formula with vitamins A and E. Increases resistance to infections, restores the nervous system. This drug is often prescribed for women, it helps to normalize hormones, fights dry skin and hair loss. 
• “Alphabet” is a unique Russian development, the necessary components are divided into three portions for better assimilation. Helps to cope with overload, normalizes the state of the immune system. 
• “Complivit” – universal, balanced, affordable vitamins. 
• “Vitrum” (USA) is a proven remedy against beriberi, suitable for strengthening the immune system after prolonged illness.
• Natrol Iron Free Multivitamin – Formulated with 22 Essential Elements. 
• NutriBiotic Hypoallergenic – Athletes use this complex to help speed recovery. Contains 17 pure vitamins, 9 minerals, 72 trace elements, 24 amino acids.

Vitamins for children

• Chewy Yummi Bears with natural ingredients that help to develop and grow harmoniously.
• Children’s complex from SmartyPants with Omega 3, D, A, C, E, B and folic acid.

What vitamins you need to drink after antibiotics

If you have taken antibiotics, then after treatment you need to restore the immune system and intestinal microflora. Doctors recommend multi-vitamin complexes that contain vitamin K and biotin – the bacteria of the gastrointestinal tract are responsible for their production.

The effectiveness of increasing the dosage of ascorbic acid in acute inflammatory and respiratory diseases and a decrease in immunity has been scientifically proven. Within 1-2 weeks (no longer), ultra-high doses of ascorbic acid (up to 10-15 g / day) are consumed.

WHY VITAMINS IN WINTER NEED TO BE TAKEN IN COURSES

When taking any medications, the main thing is the interval intake. The time for taking each individual substance or multicomplex should not exceed one month. Further, the effect decreases, and the substance brings much less benefit. After 2-3 months, the course may be repeated.

Preparations that are ideal can be drunk 2-3 times a year in courses or alternate between different formulas to eliminate addiction.

In order to stay in shape all year round and achieve serious goals in sports, nutritionists recommend taking increased doses of vitamins E, C, B15 and B5 – for intensive muscle support. The following scheme is proposed:

• 1 month – C in high doses.
• 2 months – E. 
• 3 months – B5 or B15.

Be careful, not all vitamins can be taken in high dosages, even in short courses. You can not create excess reserves of fat-soluble compounds and vitamin B6 – in case of severe overdose, it damages the peripheral nerves.

Nowadays many nutritionists are choosing a point, very careful correction of the vitamin content in the diet. Additives are selected according to the results of analyzes, based on the real picture, which reflects the deficiency or excess of the element in a particular period.

But generally speaking, almost every resident of Russia has a deficiency of important water-soluble components and vitamin D. Therefore, proper nutrition is so important, which is saturated with natural products, frozen seasonal vegetables and fruits, and herbs. But even the highest quality food should be periodically supplemented with courses of vitamin supplements – they will help to increase efficiency, maintain cheerfulness, activity and optimism.

PROFESSIONAL SUPPORT

Movement gives pleasure and joy only when the body is healthy and receives everything it needs for cell renewal. Vitamin correction of nutrition is a subtle area, here both theoretical foundations and a good knowledge of the characteristics of the human body are important.

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