Exercises in the summer - advices

Hot summer days are often the reason to get rid of the exercises at home and jogging in the park. Consider the following few tips and you will do regular workouts even during the hottest summer days.

 1. Determine the time for exercise, so to avoid hottest part of the day - avoid doing cardio exercises for weight loss between 10 am and 6 pm. The best time to train in the summer is in the morning before sunrise, when it's cooler weather or in the evening after sunset.

 2. Drink water - drink plenty of water to avoid dehydration. Even if you are not thirsty to drink water. Especially noteworthy are the various sports drinks that obtain such minerals and salts.

3. Dress appropriately - wear light and bright sports team.

 4. If you exercise outdoors, protect your skin with sunscreen lotion - required at least factor 15, wear a hat and sunglasses. Apply the lotion 20 minutes before going out. It is also good to focus on foods rich in antioxidants.

 5. If overheating, pour with water head and body.
If you feel discomfort, despite these precautions, stop training. If symptoms persist, consult a specialist.

 The exercises in the summer are not the most pleasant. Be smart and train during the cooler parts of the day with a suitable team and enough water. Above all, listen to your body and have fun!

Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.

 

 

7 the best and 7 the worst foods to prepare the perfect panties body

 There is no more effective way to combat the February depressing time away from distractions with inspiring thoughts about the approaching summer. If this year you have decided firmly that you want to be one of those people who look forward scattering layers of clothing, but not afraid of it, right now is a good time to start thinking about its long-term nutritional and exercise strategy warmer months.
7 the best foods
 1. Green leafy vegetables
Green leafy vegetables are the perfect way to add a little more "volume" and nutritional value to your meals, as they contain essential vitamins and minerals such as vitamin A, vitamin C, vitamin K, folic acid, calcium, iron, magnesium, potassium and fiber . According to nutritionists, every intelligent matching to your diet a person should strive to include in your lunch or dinner menu at least a handful of lettuce, spinach or broccoli.

 
2. Mint
Mint is one of the best friends a flat stomach because it facilitates digestion, reduces swelling in the stomach and soothes the entire gastrointestinal tract. Mint can easily be taken as a tea or added to some more exotic dishes and salads. Very refreshing act cool water consumption, which were soaked three or four fresh mint leaves. For maximum effect you can add a few drops of lemon juice.

 3. Red peppers
Relatively little known fact is that red peppers are one of the most potent antioxidants among the vegetables. They loaded the body with substantial doses of vitamin C and beta-carotene, which protect the immune system and allow it to more effectively repel attacks by viruses bacteria. Red peppers are proven to accelerate the metabolism and stimulating the functions of the digestive system.

 4. Quinoa
Looking for a healthy alternative to rice and pasta? Well then try a bold film, which although kind of seed actually has a texture much like that of cereals. Unlike them, however, quinoa is a super food that is made ​​entirely of protein, containing all nine essential amino acids and is an excellent source of fiber, vitamins, minerals and antioxidants.

 5. Pears, apples, pineapple and grapefruit
Each of these four fruits affected in different ways in improving the functions of the digestive system. Pears are loaded with such good amounts of pectin - a soluble fiber that supports healthy balance inside the stomach. They also give the body valuable heart potassium and calcium bone healing. Pineapples do an excellent source of digestive enzyme bromelain, which relieves bloating and helps remove gases. As for the apples - there is argument that they are able to even reduce cellulite. 
Grapefruit itself has predominantly water content, which in combination with the available vitamin C in it, keep the skin well hydrated and radiant. This tropical fruit is a proven fighter in battle to reduce weight as its active ingredients reduce insulin levels and increase metabolism.

 6. Oatmeal flakes
Oat flakes are the perfect combination of fiber, protein and whole components. They are often cited as the best option for breakfast, as their consumption lowers cholesterol and maintain stable blood sugar levels for long periods of time.

 7. Еggs
Eggs contain lots of amino acids and the combination of protein and fat contained in them, creates a feeling of satiety faster and prevents overeating. Furthermore, the protein in eggs helps in building muscle and burning of subcutaneous fat deposits - all of which give the body so desired toned and taut appearance.

7 the worst foods 

1. Brussels sprouts
While it is low in calories, Brussels sprouts can be defined just as good close friend of panties figure. This vegetable is in its specific composition of fiber and other substances that tend to cause gas and expansion of the gastrointestinal tract. Brussels sprouts certainly has its special place in any healthy diet, but just avoid eating it before heading towards the beach.

2. Sugarless gum
Skip the sugar-free gum, especially if you decide to wear your swimsuit as her chewing can result in swallowing too much air, which in turn leads to bulging stomach. Another problem is that sugar substitutes used in the manufacture of these products can also irritate the stomach and cause some not very comfortable feeling.

 3. Ice cream
It is hard to imagine summer without a tasty ice cream, but only half a cup will "consume" about 300 calories daily, half of carers for the day saturated fat and one-third of the eligible cholesterol. If you do so, and so you decide to eat ice cream, choose at least some of its low-fat varieties, but even better would be if you could replace it with frozen yogurt with fruit pieces in it.

 4. Bacon
Bacon is one of the most unhealthy processed meats market types. Responsible for this is a solid amount of salt and nitrates, which wiped it. Nitrates are preservatives that are commonly used in processed foods to retain their color. Experts warn that once these nitrates undergo thermal treatment at high temperature (grilled, fried, etc.) they are carcinogenic risk.

 5. Products made from white flour
Consumption, any product made from white flour, causing the first peak and then crash in blood sugar. This is often because the body recognizes as white flour and sugar so store it almost completely. Because of this effect on blood sugar, usually when you eat something with white flour instead of increase, you begin to experience cravings for more food - mostly sweet or greasy one. As you probably guess what effect will it have on the waist or thighs.

 6. Margarine
Switching from butter to margarine will not do anything good for your body and figure. Until recently, been obliterated mistaken assumption that if one wants to maintain a healthy weight, he must leave calorie oils and use more useful and balanced margarines. Yes - margarine may not contain as many calories as butter, but in contrast, there are large amounts of trans fats that facilitate not only weight gain, but also the development of certain cardiovascular diseases.

 7. Semi pizza
Every happened to him late in cooking and so I call on the services of fast for "cooking" frozen pizza. Try, however, to limit this practice only in the winter months. Semi pizzas are bakani salt, sodium, white flour and much meat. If you allow your pizza - at least do it as it will be worth it. For example, in the oven and made ​​possible - before your eyes.