Sunday, November 7, 2010
The Best Vegetables For Dieting
A good balanced diet is essential for anyone who wants to lose weight. It is recommended that people eat at least 5 portions of fruit or vegetables a day to help them keep their body at optimum health.However eating more vegetables can really help your weight loss and of course with any food there are bad and good so here I will try to give you an idea of the best vegetables for dieting.
Vegetables are usually great for dieting because they generally have a low fat content and if eaten raw or cooked correctly is packed full of vitamins and nutrients which is extremely beneficial for your body even if it doesn't help you lose weight.
The good thing about vegetables is they are generally cheaper than meat. They can be cooked in a variety of ways to make them delicious. I find adding vegetables to a meal can add color and variety to any dish.
The high water content of vegetables is the main reason they are a great food to eat when dieting. The low calorie content and the extra fiber present in most vegetables can help you feel fuller without putting extra calories into your body. The low sodium content of vegetables is also beneficial to your weight. Lower sodium levels in your body would mean your body needs to retain less water and thus you would be lighter by a few pounds just by eating more vegetables.
All fresh vegetables are great for dieting. A meal with more vegetables is healthy and packed full of vitamins and nutrients yet low in fat and calories.
Here is a list of some of the best vegetables for dieting:
Bok choy - this Chinese vegetable is great when gently stir fried with a splash of light soy sauce. Or if you like try blanching them in water for 1 minute and dipping them with light soy sauce or oyster sauce.
Bean sprouts - extremely low in calorie and is deliciously crunchy. This vegetable is full of water so a quick stir fry with a splash of soy sauce or oyster sauce is all you need to do the trick.
Celery - this vegetable is well known for dieters. It has a great mild flavor and is delicious eaten raw. Try to avoid the high calorie dips if you want to lose weight though.
Lettuce, spinach and other light greens - lettuce is low in calories and is light and crisp when eaten raw. Spinach needs to be cooked lightly to bring out the best in flavor. Try steaming gently and add a pinch of pepper and a squeeze of lemon to taste.
Mushrooms - a chunky and very tasty vegetable. A favorite when used in pasta sauces and bolognaise. If you're using the large flat mushrooms try grilling them under medium heat and add a splash of olive oil - the sweet taste will amaze you.
Asparagus - is sweet, tender and crisp when cooked correctly. Try grilling asparagus spears whole with a pinch of salt and pepper to taste. Or if you prefer you can cut them into smaller slices and quickly stir fry them. It is healthy and delicious!
Green and red peppers - try cutting a pepper in half and gently grill. The sweetness of the peppers will be brought out under the grill or if you prefer cut them into chunks and barbecue them.
Cucumber - eaten fresh in salads cucumbers can add color and texture to any meal. This vegetable (well officially a fruit) is best eaten raw and because of its high water content is one of the lowest calorie foods around.
Cabbage - full of vitamins and minerals and amazing hearty. Cut into thin shreds and quickly stir fry or blanch to help it retain all the flavor and nutrients. Add to salads for extra variety and flavor.
Tomatoes - delicious eaten raw or can be gently grilled fro a sweeter fuller taste.
Herbs - adds flavor and color to any dish. Makes any dish more appetizing.
Onions - the old trusted onion is so versatile and could be added to salads raw or cooked or caramelized to create absolutely any dish!
Jalapeno peppers - add some spice into your meals with this pepper. If you like hot salads or salsa then this pepper is a must. It is full of vitamins and can help boost your metabolism and burn extra calories without you even moving!
Beans and peas - Beans and peas are delicious. Beans can be shredded and quickly cooked.
Well there's the list of the best vegetables for dieting.
The list is not comprehensive because I could go on and on but most of the commonly available vegetables are covered here which will give you a great start.
Best Wishes,
Sam Das
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Hidrogymnastics
«At the beginning, I had some problems to balance myself within water. It was complicated to keep my feet on floor and right stand. But after a month, I could already do the exercises.»
The recovery of her ideal shape began to occur almost immediately. «Noticed the muscles react after three lessons», says.' Six months later, I started to gain muscle mass and then lose weight. it was working.»
The Hydro gym is a modality of growing success within our country. "Although he lack of the statistical data the number of practitioners and teachers engage in this activity is increasing», says Ana Varela, Professsor of the Nucleus of Exercise and Health in the Faculty of Human Motion of Lisbon. «Besides being recommended by doctors for therapeutic purposes, hydro gymnastics is increasingly practiced by those who want to keep the shape or weight loss.'
According to Jorge Gonçalves, doctor at Porto, specializied in physical medicine, rehabilitation and sports medicine, the hidrocinesiterapia is partially where hydro gymnastics relies, also serve to ensure a good elasticity of the muscles and tendons, prevent problems of joints and in cardiovascular system. ' Although the hydro gym can be practiced by the majority of our population, including pregnant women, elderly, obese, children and young people, it is convenient to consult a doctor advises.
Advantages
The hydro gymnastics consists of a series of gym exercises made within water and executed with the help of specific materials, such as sponge roller, dumbbell and surfboards. It has some particularities that makes it fashionable.«As there are no mirrors and people are unable to observe one another because they are with a water height chest, don't feel swell nor physical contest», says Julieta Cardoso, teacher of this activity in a health club of Lisbon. On the other hand, there is no need to learn to swim or dive.»
Also the impact on joints is smaller than in a sport out of water, as well as the risk of injury. Second Ana Varela, a water fall is 800 times slower. «One of the properties of the water, is the support us» says. 'The force of gravity is thwarted by force of thrust and the result is a situation of support that helps reducing stress on the joints.»
On the other hand, the water may facilitate the movement carried out towards the surface, or make it stronger in the oposite direction. 'Those who suffer from overweight, e.g. feel lighter and agile and can make broader movements, while in a gym feel difficulty and discomfort when practice exercise fitness», says. «But the water can also offer resistance to any movement done away from the surface, allowing for increases in muscular strength and spent energy.»
Beyond this, there are advantages to append the fact that may be executed more localized exercises, for example, in areas with more fats or cellulite, as the thighs, buttocks and stomach. «Just to keep the balance, we work the buttocks, the abdominal and the spine muscles», says an Ana Varela.
One session of hydro gymnastics can burn a calorie variable value, depending on the type, intensity, load, frequency and brush of exercises.«The exercise programs vary, depending on the objective to be achieved ', ' says Jorge Gonçalves. However, all aerobic exercise like this should not exceed thirty minutes to be effective in terms of wear and calorie weight loss, for example.'
Care must be taken for this sport help lose weight - be practiced regularly. «If we want to obtain satisfactory results, the minimum are three sections per week», says Julieta Cardoso. 'But this only results in conjunction with a balanced diet.»
As with any sport, is essential to physical section to be always preceded by heating exercises. «Although the water is a means safer and less aggressive, you should always carry out a prior heating for at least 10 minutes», advises Jorge Gonçalves. 'A simple walk in water can be the most suitable, because it makes moving the whole body. Unless a prior heating, there is a risk that arise cramps, can be extremely painful and life-threatening if a person does not know swimming. At cardio and respiratory level, you may notice some imbalance and foul air. '
In addition, the body exudes-producing electrolyte losses, in particular as the sodium, potassium, magnesium, chlorides and even we do not feel it for being in the water. 'It is necessary to ensure a good hydratation», recommends Pedro Moreira, conductor and Professor of Food and Human Nutrition School and Food Sciences of the University of Porto. 'A suitable replacement fluids helps to maintain body temperature and maximize physical performance.» Thus, it is advisable to drink water before, during, after physical exercise.
In the case of hydrogymnastics, is not obligatory the use of goggles to protect your eyes or earplugs, as in swimming. However, a shower cap is an indispensable accessory. Out of the pool, should be used rubber slippers and a bathrobe, due to disinfectant products used in swimming pools, should the skin be well moisturize after the shower.
The price of water gymnastics lessons varies in function of location and quality of the Club if attending, as well as the practicing times per week. Generally, the lessons costs between 5 to 10 euros per session, and may exist special discounts in some clubs and swimming pools.
Currently, Margarida Mendes already eliminated 15 kg 'after two years of hydro gymnastics, emphasizes not only the loss of weight, but also the conviviality with colleagues, fun and relaxation» says. 'To retrieve and maintain the shape it works really good, a person feels much better with itself and with your body and even I will lose more weight!»
By Miguel de Matos
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