Category Archives: Nutrition

Meal planning with Evernote

Welcome, beautiful people 🙂

Probably it´s a coincidence but lately, I´ve been reading meal plannings everywhere. Some have found the perfect app, but others are still looking for it.

Let me explain how I use Evernote for meal planning. You can easily adapt it to your needs.

I guess we can skip the steps download from Google Play and install Evernote, right?

Create a new notebook: Meal planning.New notebook

Open your new notebook and press Ctrl+N to create a new note: Meal planning template. Let´s create a table in our new note: click on the icon -> options. Create Notebook, note

For responsive design, select “%” instead “pixels” for table width 😉Insertar tabla

Here it is our template: 7 days, 5 meals (or whatever).

Weekly template

Create new notes for the upcoming weeks and paste your table. You can link every meal to their correspondent recipe anywhere on the internet, or/and your own grocery list note 🙂

Link

Enough for lesson one. Let me know if you are interested in a second lesson 😉

Eat clean, stay healthy, and don´t forget your smile at home 🙂

Homemade honey

“Honey collection is an ancient activity. Humans apparently began hunting for honey at least 8,000 years ago, as evidenced by a cave painting in Valencia, Spain. The painting is a Mesolithic rock painting, showing two honey-hunters collecting honey and honeycomb from a wild bee nest. The figures are depicted carrying baskets or gourds, and using a ladder or series of ropes to reach the wild nest”. Wikipedia

My neighbour has some bee colonies. Usually, they visit my garden.

Abeja

I love honey and today I had a surprise: homemade honey 😀

Homemade honey

On the left, what´s left of a commercial brand. On the right, honey.

Nutritional facts according to the USDA, here.

Each teaspoon contains 17,30 amazing grams of carbohydrates. It´s a boost of energy much healthier than an energy drink or pre-workout. These carbohydrates can be easily converted into glucose by even the most sensitive stomachs since it´s very easy for the body to digest this pure, natural substance.

I´m sure you have a delicious recipe which includes honey, right?

Losing fat

The main reason to hire a personal trainer is losing abdominal fat.

You will find a lot of information, sometimes contradictory.

In most cases, the solutions will focus on diet or exercise.

Focus only on the diet or only on cardiovascular exercise, is not a good strategy to get rid of that fat.

We have gained weight because: we have not exercised, we have not eaten right for too long. The logical solution is to take into account both factors and not only attend one, right?

The synergy between these factors will lead to loss of abdominal fat.

Have you started to do a thousand crunches a day? This is based on the notion of losing fat in a certain area, working the muscle underneath. About me 6Unfortunately, this does not exist. You can not only lose fat from one part of the body. Have you ever seen someone with the six-pack and the rest of the body flabby? That’s it.

Extreme diets like eating once a day or even not eat, are a sovereign stupidity and endanger our health.

We must avoid trans fats and bad carbs, make four to six small meals and create a caloric deficit.

Another common mistake is to avoid weight training and furthermore, the strength training. It is a myth widespread that strength training makes you big and bulky, but still false. Strength training will make your muscles grow. A larger muscle consumes more calories.

If we maintain a low-calorie diet, increased muscle size, will help you lose fat. Why? Because muscles burn calories!

If you avoid these common mistakes, you will see how your efforts to reduce fat are successful.

Remember, watch your diet, train hard and do not skip the cardio sessions.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Carbs

Carbohydrates, sugars or saccharides are biomolecules whose main functions are to provide immediate energy (glucose) and structural (starch and glycogen). 1 gram of carbohydrates provides 4 kcal.

The simplest carbohydrates, monosaccharides, are formed by a single molecule; They can not be hydrolyzed into smaller carbohydrates. They are the main source of fuel for the body.
Disaccharides are carbohydrates formed by two monosaccharide molecules and, therefore, upon hydrolysis produce two free monosaccharides. Some common disaccharides are:

Sucrose, it is the most abundant disaccharide and the main form in which carbohydrates are transported in plants. It consists of one glucose and one fructose molecule. And lactose, the milk sugar.

Oligosaccharides are composed of three to nine monosaccharide molecules that are released upon hydrolysis. But how long it should be a carbohydrate, to be considered oligo or polysaccharide, varies according to the authors.

Polysaccharides are chains, branched or not, more than ten monosaccharides, resulting from the condensation of many monosaccharide molecules with loss of several water molecules.

Carbos

Carbohydrates, are surrounded by water particles occupying more space in cells and are more readily attacked by some enzyme proteins or fat and are therefore a source of quick energy production. Proteins and fats are vital to the construction of tissue and cell components, and therefore the body waste such resources prefer not to use them for energy production.

Carbohydrates help dematerialization of sugars in the blood and thanks to them, the average percentage of insulin remains in the blood.

It is proposed that 55-60% of daily energy should come from carbohydrates.

The distinction between “good carbs” and “bad carbohydrates” is a distinction unscientific. Although these concepts have been used in the design of ketogenic diets as diets low in carbohydrates, which promote a reduction in the consumption of grains and starches in favor of protein. The result is a reduction in insulin levels used to metabolize sugar and increased use of fat for energy through ketosis.

Sedentary lifestyle leads to poor metabolism of fats and carbohydrates.

Foods high in carbohydrates are pasta, potatoes, fiber, grains and legumes.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

How much protein do I need?

I will try to explain the amount of protein required for each athlete, so you can calculate yourself.

We all know that proteins are essential to repair and build your muscles, in addition to other functions. Now, according to the activity of the adult individual, how much protein do you need?

Sport 6A sedentary individual should ingest 0.8 grams of protein per kg.
An amateur athlete resistance between 1.2 and 1.6 grams of protein per kg.
An amateur athlete who want to gain muscle mass, you should take between 1.5 and 2.0 grams per kg.

There is no scientific evidence that the body is able to leverage more than 2.0 grams of protein per kg. Therefore, eat more in this case, no further increase our muscle size. It should be clear that is not good an excess or a deficiency of protein in your diet.

As a side note, for those who seek to increase their muscle mass, do not forget that carbohydrates also are very important, as those who will bring you the energy required to push through your toughest workouts.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Adequate hydration

All athletes must be aware of the importance of staying well hydrated before, during and after a physical activity.

Adequate hydration is a recurring and very effective advise for many different objectives. No wonder if we consider the roles that water plays in our body. Water is involved in all cell reactions, as the reaction medium, as a reactant or product. It also participates in the transport of nutrients, gases and metabolic waste products. As if that were not enough, also it acts as a refrigerant muscle when they are heated during exercise, evaporating sweat, eliminating vapor exhaled air or directly through the skin.

Hydrate before exercise has a clear objective: to ensure proper functionality and muscular performance in the first phase of the exercise. It is recommended to take between 400 and 600 ml water, 2 or 3 hours before exercise to allow the renal system regulates the total body fluid volume and achieve the optimal values of osmolarity.

During the exercise, our goal is to maintain a positive hydrate electrolyte balance, since a deficit would adversely affect athletic performance. It is recommended between 150 and 350 ml of water every 15 or 20 minutes, from the beginning of the session, to prevent the lowering of sodium. If exercise is intense and long lasting, you should not take only water, add a drink with carbohydrates to keep the oxidation of sugars, normalize hypoglycemia, delaying fatigue and speed recovery of lost glycogen. By the way, the drink should not be too cold, but feel like, because at low temperatures the absorption takes place more slowly. Too hot, it has the same problem, so the best thing is a drink that is simply “cool”.

Rehydrate after exercise is intended to restore muscle physiological functions as soon as possible. Ideally, complete rehydration for the next two hours to complete the exercise. It is recommended that at least 150% of the weight loss to cover the loss of fluid through sweat, plus obligatory urine loss. At this stage, carbohydrates should be taken as soon as possible, because the muscles are very receptive to glucose uptake and this will promote muscle glycogen resynthesis.

Put a little care, will lead us to adopt healthy habits regarding our hydration, while enhance the results of our efforts with diet and training.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben