Coffee reduces the fatigue

The coffee reduces fatigue body and mind, since caffeine, which is a substance that exists in the coffee has an ergogenic effect that increases the yield.

The benefits of coffee include protect the heart, lower the risk of prostate cancer and relieve the headache.The coffee is also beneficial in cases of asthma, bronchitis, diabetes, pneumonia, and vertigo. Since only contraindicated in case of high tension, stomach or duodenal ulcers and insomnia.

When coffee is consumed before starting a physical activity brings advantages such as less fatigue and greater motivation to perform the exercises and in addition, the consumption of coffee decreases the pain after the end of the most intense workouts.

As coffee decreases sleep , it should be taken, especially in the morning and one should avoid its consumption after at 18 pm, especially by those who have insomnia problems because, in some cases, can hinder sleep.

The maximum dose of coffee that can be recommended to take without harming health, can be the equivalent of four cups of coffee per day, about 400-500 mg of caffeine, and only after this dose is that coffee can harm health , causing insomnia, headache, anxiety, fast heart rate or muscle tremors, for example

Fish in Pregnancy

Fish during pregnancy can be harmful to health because of the high concentration of mercury found in general in their flesh. The mercury ingested by the mother through food passes through the placenta to the baby and this can harm the neurological development of the baby, so it is recommended especially to women avoid eating too much fish such as tuna, shark and sword fish in pregnancy because They are fish that tend to have a lot of mercury in the flesh.

However, it is not forbidden for pregnant women to eat fish, but care is needed to consumption in large quantities. Eating fish during pregnancy is healthy, it contains omega 3, iodine, phosphorus and protein is recommended consumption of fish 2 to 3 times per week, avoiding especially eating oily fish and other small fish as a food source.

Raw fish during pregnancy

The raw fish in pregnancy should be avoided, as the seafood because these foods may have bacteria and viruses and therefore more easily cause food poisoning.

It is therefore recommended consumption of fish and seafood during pregnancy only when cooked because to be cooked decreases the possibility of causing food poisoning.

What Eating Before and After Exercise What Eating Before and After Exercise

What Eating Before and After Exercise

Knowing what to eat before and after exercise helps you lose weight and improve fitness results, because with the right nutrients, the body responds better to exercise.

What to eat before exercise

Before training is recommended to drink 1 fruit juice to ensure energy needed To start your workout.

Do the fasting periods is prohibited because chances are increased the individual have a hypoglycemic condition characterized by anxiety, tachycardia, paleness and irritability.

What to drink during exercise

During training, it is recommended to take water or isotonic drinks such as Gatorade, to replenish the electrolyte is very intense physical activity or prolong, for at least 3 hours.

What to eat after exercise

After training, it is recommended to eat foods high in protein to ensure that the muscle to recover and increase in volume. But it is not at lunch or dinner, the ideal is to opt for yogurt, which are a source of lean protein.

Oils lose weight

Some oils have special features that help in weight loss process and are also rich in antioxidants such as coconut oil, chestnut-do-Pará or macadamia oil for example. They have the power to facilitate weight loss, but each has its own special features, be it a special type of fiber or antioxidant component, check out some examples:

Sesame oil

Rich in omega 6:09 - fatty acids that fight inflammation cells facilitating weight loss.

Directions: Take 1 tablespoon of the oil in fasting or insert one it at lunch and dinner salad.

Macadamia Oil

Rich in omega 9, effective in lowering blood sugar, an action that decreases hunger and chances to accumulate fat.

Directions: Two tablespoons of dessert a day in ready soups or salads.

Flaxseed oil

It's what contains the highest amount of omega 3 and is useful in combating PMS and prevents the formation of fatty plaques.

Directions: Two tablespoons associated with 1 tablespoon of olive oil to soften the taste.Sprinkle the salad.

Sweet Almond Oil

The edible version of this oil is rich in vitamin E and help the body fight free radicals, molecules that bind to cells of fat and weight loss difficult.

Directions: Up to 3 teaspoons a day. Sweet blends with fruit or sweet dishes.

Sunflower oil

Rich in tryptophan, helps fight bad mood, also reducing the risk of cancer. The selenium and magnesium also present do well at high pressure and prevents migraine.

Directions: Two tablespoons a day in ready meals.

By adding these oils after the preparation of the dishes their properties are not lost and they do not bring harm to health.

Frozen food is bad

Frequent consumption of frozen food is bad for your health because it is industrialized and contains additives that give more flavor, but can also cause fluid retention and increased blood pressure.

As for the foods that are prepared at home and then are frozen pose no health risk, if it has been properly frozen. To freeze a meal properly should put it in a plastic container without BPA, or glass cover and then plunge into a bowl of cold water to cool quickly. When cool place in the freezer with a label indicating the contents and the date it was prepared.

However, not all frozen food is bad, as in the case of vegetables and frozen fruit. These foods can be prepared at home without having to thaw and do not lose their flavor or nutritional value.

Drink Diet Fattening

The consumption of diet drinks, contrary to popular belief, can get fat. The fact is explained by experts as a compensation method because as diet drinks contain artificial sweeteners, these trigger the hunger mechanism, causing the individual to eat more to follow.

Therefore, it is recommended only take diet drinks if the individual is diabetic and avoid as much to eat and drink too much.

Fruit juices and natural, although more caloric, have beyond the natural sugar that gives you the calories, vitamins, minerals and fiber that besides contributing to a better cell metabolism, help to improve bowel function and have natural antioxidant role in helping Also satiety control and balance the organism.

Foods with Low Glycemic Index

Foods with low glycemic index are foods that not too raise blood sugar and so are good for diabetics.

In addition, foods with low glycemic avoid that is hungry all the time helping you lose weight, make better food choices and to have a healthier diet.

Some examples of foods with low glycemic index are:

• Whole milk or skim milk, yogurt or light ;
• Cereals like All Bran , corn bread, pasta;
• Beans, butter, soy, peas, chickpeas;
• Peanuts,
• Carrot.

Foods with low glycemic index

Fruits with low glycemic index

All of these foods have a lower glycemic index than 55 and therefore are considered low glycemic index foods. When the glycemic index varies between 55 and 70 food has moderate glycemic index and above 70, high glycemic index.

See the glycemic values ​​of foods: Table of glycemic index .

Fruits with low glycemic index

The fruits with low glycemic index are those that do not greatly increase your blood sugar and can be apple, dried apricot, cherry, grapefruit, pear or plum, for example.

Despite the fruits have a low glycemic index to further delay the rise in blood sugar fruits should not be eaten in isolation but always accompanied by toast, biscuits, yoghurt or dried fruits like walnuts or almonds.