Hi guys we have launch a new technology blog for technology lovers. This blog will give all technical and technology gadgets news across the world. So, please guys give your support for that blog also gives your opinion about that blog.

 
madtecky.blogspot.com


    Click Here The Technology blog is madtecky.blogspot.com 

Your heart is the center of your cardiovascular system. It is involved in many of the daily functions that make the body come alive. Therefore, having a healthy heart is vital to your overall health. Two of the simplest but most important ways to keep your heart's health are diet and exercise - The road for the better health.

Diet: How does what I eat affect my heart?

The foods you eat can affect your weight, your hormones and the health of your organs, including your heart. Following a healthy diet can help reduce the risk of heart disease and stroke. Keeping your heart healthy by making healthier food choices is not as difficult as it seems! Simply follow these tips to maintain a heart-healthy diet.

Choose healthy fats


Despite what you have heard, some fats are really good for you. When using fats for cooking, choose monounsaturated fats, such as olive oil or canola oil. Avocados are also a good source of monounsaturated fats. Polyunsaturated fats and omega-3 fatty acids are also healthy options. Polyunsaturated fats are found in nuts and seeds. Omega-3 fats are found in fish such as tuna and salmon. In general, you should try to avoid trans fats. Trans fats are usually found in processed foods and snacks such as cookies or cakes. To see if a food contains trans fat, look for the words "partially hydrogenated" on the ingredient label.

Eat whole


Wholemeal breads or pastas are richer in fiber and complex carbohydrates.

Pick them instead of white breads or regular pastas for sandwiches and meals.

Eat lots of fresh fruits and vegetables. They contain fiber, vitamins and minerals that are good for your body. In addition, they add flavor and variety to your diet.

Prepare the meat in a healthy way. Baking, grilling and broiling are the healthiest ways to prepare meat. Remove all excess fat bodies or skin before cooking. Lean cuts can be cooked in a saucepan or sauteed.

Do not forget the beans
Dry beans, peas and lentils offer protein and fiber. From time to time, try replacing the meat with beans in your favorite recipe, such as lasagna or chili. Choose low-fat dairy Look for fat-free or low-fat versions of milk, yogurt and cheese products. Do not eat more than 4 egg yolks per week (use egg whites or egg substitutes).

Fill yourself with protein


Eat protein-rich foods, which include fish, lean meats, skinless poultry, eggs, nuts and seeds, and beans.

Try a diet system


The DASH diet plan is a healthy method for the heart that reduces blood pressure and bad cholesterol in the blood. Or try the Mediterranean Diet to practice one of the healthiest approaches to eating we know. What should NOT eat? Sodium! Season foods with spices or seasonings without salt. Be careful with pre-packaged foods, sauces, canned foods and processed foods. All may contain a large amount of sodium.

Saturated and trans fats

Saturated fats are found in fatty meats, poultry skin, dairy products made with whole milk, lard, lard, and coconut and palm oils. Trans fats are found in some desserts, microwave popcorn, frozen pizza, stick margarines and coffee creams. Look for the words partially hydrogenated oil on the food label. Sugar Sweetened drinks, snacks and sweets are the main source of added sugars in the United States. These include soft drinks, coffee and sweetened tea, energy drinks, cakes, pies, ice cream, candy, syrups and gelatins. Limit this type of food and drink. Alcohol Restrict alcohol consumption. Men should not consume more than 2 drinks a day. Women should not consume more than 1 drink a day. Too much alcohol can raise your blood pressure and make you gain weight. It can also contribute to or worsen heart failure in some people.

How much should you weight?


Talk to your doctor about your ideal weight, because each person is different. If you are overweight, the extra pounds exert additional stress on your heart. Losing weight can help your heart stay healthy. Remember that losing only 10% of your body weight will reduce your risk of diabetes and heart disease.

Workout


Exercise strengthens your heart. This helps you pump more blood with each heartbeat. In this way, it delivers more oxygen to your body. With more oxygen, your body works more efficiently. Exercise can also lower blood pressure. It reduces the risk of heart disease and reduces the levels of LDL ("bad" cholesterol). Bad cholesterol can clog the arteries and can cause a heart attack. At the same time, exercise can raise HDL ("good" cholesterol) levels. HDL helps protect against a heart attack by carrying fat deposits out of the arteries. When combined with a healthy diet, exercise can accelerate weight loss. Regular exercise creates lean muscle, which burns more calories than fat. This helps you burn calories faster, even when you are sitting still.

What is the best type of exercise for my heart?


Aerobic exercise makes you breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also increases your heart rate (which burns calories). Some examples of aerobic exercises include walking, jogging, running, dancing, swimming, and biking.

How much exercise do I need?

If you have not been exercising, try exercising for up to 30 minutes, 4 to 6 times per week. Your doctor may recommend a different exercise regimen depending on your health. Alternate days of exercise with rest days or days when you perform a very different type of exercise. This will help prevent injuries.

How will I include the exercise in my busy schedule?


There are many ways to raise your heart rate during the day. Some examples include: Use the stairs instead of the elevator. Walk during the coffee break or lunch. Walk to work or park at the end of the parking lot, so you must walk more. Walk faster Do household chores at a faster rate and more frequently (for example, vacuuming every day). Rake the leaves, cut the lawn or do other work in the garden.

Aspects to consider


Diet and exercise are an important aspect of your heart's health. If you do not follow a good diet and do not exercise, you run a greater risk of developing health problems. These include high blood pressure, high cholesterol, obesity, type 2 diabetes and heart disease. These increase your risk of having a heart attack or stroke.

A journey to detoxify and rekindle the body itself, losing up to 5 kilos in just 10 days. This is the program designed by the medical nutritionist Mark Hymann, director of the Cleveland Clinic Center for Functional Medicine, famous in the United States especially for the functional approach, which aims to care for the entire body. Now, after his latest book 'The diet of the glycemic balance' returns with 'The Detox Diet of 10 days', teaching how to recover the balance glycemic and burn fat from our own way of eating and cooking. 

Forbidden foods 

While it is true that we are what we eat, then we should think and reflect on the foods that benefit or harm us in our day today. In the program, devised and scientifically tested by Hyman, the first step is to detoxify the kitchen itself is to eliminate the foods that harm us. Forget about sugar, monosodium glutamate (which makes us eat more), salt and focus on fresh fruit and vegetables purchased directly from the market. In summary, your first advice is to wash your hands and start cooking with love because no prepared dish assures us that we are ingesting 'harmful' elements for the digestion of each organism.

Shopping list

Hyman insists that the dishes that make up this diet are not bland. The spices that detoxify the most are turmeric, thyme or Cayenne pepper. But the great novelty is that you can use sauces, such as Digione mustard and seeds and vegetable oils have to become a mandatory condiment. 


Breakfast 


According to Hyman, coffee and dairy are the first cause of inflammation of our body. That is why he advises to take in the morning a good bowl of fresh and dried fruit, with a touch of ginger and cucumber, a strawberry and almond smoothie, a protein with nuts, pumpkin and hemp seeds or the combined kiwi and seeds of chia. Food For the meal break, there are two options. Or a hot soup broth or what Dr. Hymann calls 'the super salad buffet', that is, an abundant choice of non-starchy vegetables, such as asparagus, beet and cauliflower. In each case, it is important to add that to have the necessary energy to reach the end of the day, you always have to use protein such as chicken, turkey or salmon.
 

Dinner In this case, it is possible to choose if we want to get into interesting preparations such as coconut curry with salmon, base recipes with chicken and an Asian touch or grilled salmon with onion marmalade. The important thing, as for food, is to consume proteins accompanied by plenty of vegetables without starch. And for those who do not want to eat meat, there are several vegetarian and vegan proposals that introduce tofu and tempeh instead of the usual animal proteins.

Read also:


Are you interested in following a long-term Ketogenic Diet?

It's time to know what myths surround you, especially talking about the "fats" you're going to eat. We are bombarded with messages that we must limit our consumption of oils and fats, especially saturated ones. However, as a Health Coach I can tell you that this rule can change, especially if you are diagnosed with a metabolic disease such as cancer.

What are the oils and fats you should choose?

The ketogenic diet advises to consume fats coming from:
  • Saturated fats including butter and animal fats.
  • Monounsaturated fats coming preferably from olive oil, avocado and canola oil (extracted in cold). Omega 3s that you can find in cold water fish and flaxseed.
  • Coconut oil and medium chain triglyceride oils (MCT).
  • Walnut oils (extracted in cold).
  • Omega 6 from foods such as seeds and nuts.

The advantage of coconut oil and MCT

Virgin coconut oil is a vegetable rich in fat and medium chain triglycerides (MCTs). During digestion, MCTs are transported directly from the small intestine to the liver, which are converted into ketones that return to the circulation (blood) and are distributed throughout the body to meet the energy needs of the cells.

Let's see some examples of the myths and confusions related to the fats that you will consume in a Ketogenic Diet:

Myth 1: "I need sugar and starches as energy for my brain and body."
Reality: When there is not enough sugar and starches, most of the energy requirements are satisfied with a change in the metabolism using the fat we consume and the one we have accumulated as an energy source.

Myth 2: "A ketogenic diet will increase my cholesterol (especially bad LDL) and triglycerides."
Fact: New research has shown that a diet high in fat and low in carbohydrates can improve the lipid profile. In fact, hypertriglyceridemia is mostly the result of a diet high in sugars and starches.

Myth 3: "The ketogenic diet is high in proteins, which can cause kidney disease."
Fact: A therapeutic ketogenic diet meets protein requirements but is NOT high in protein. In fact, the protein is limited to that needed to repair and maintain tissues since excess protein can be used as energy by tumors.

Myth 4: "A ketogenic diet is unsustainable as a way of life."
Fact: For some people it is the only reasonable option, so if it is recommended with a specialist, such as a Health Coach, you have no problem following it.

Myth 5: "I will not have so much energy if I follow a ketogenic diet"
Reality: There is a lot of research that highlights the efficiency of fat as a fuel, even in high performance athletes.

Myth 6: "The brain and the central nervous system eat mainly glucose - I will not have mental clarity without it."
Fact: Once the change to nutritional ketosis is made, fats in the form of ketones can provide 65% of the energy your brain needs. On the other hand, ketone supplements, such as ketone esters, have gained popularity as supplementary energy sources, especially in cases of diseases that affect cerebral glucose metabolism such as Alzheimer's, Parkinson's syndrome and amyotrophic lateral sclerosis (ALS). ).

Do not hesitate and know in depth the plan of a ketogenic diet and its benefits. If you still do not have your Keto Guide, download it here and know how to start a ketogenic diet. As a Health Coach, I will take charge of fully identifying the needs of your body and providing you with the nutritional plan you need. If you want to receive more healthy advice and recipes you can do at home, subscribe to the blog.

Read also:


The keto or ketogenic diet is one that produces in our body a process called ketosis that can be very useful when burning fat and produce important metabolic changes. To achieve this, hydrates must be considerably restricted from there, which is a diet that requires control and limited time for its realization. Since it is not easy to implement this strategy, we left 17 recipes to carry out the keto diet.

Recipes for breakfast or snack 


Since in the keto diet it is not possible to go to cereals and derivatives nor to bread, fruits or starchy vegetables, our breakfasts and snacks will change considerably. Some recipes rich in protein foods and fats that we can make for these meals are: 


Huevos Nube: are ideal for a quick breakfast with no more than egg, although we can serve it with bacon as the recipe shows, either with seeds, nuts, avocado or simply with chicken breast or cooked turkey.

Spongy omelet: it is one of the most basic and easy options for our breakfasts. We can serve it alone or, accompany it with avocado or cheese if we want to add a different flavor.

Eggs in Serrano ham casserole: it is another egg-based alternative that allows us to complete the first meal of the day easily and with many proteins as well as satiating power.

Avocados with baked eggs:
ideal to obtain proteins, healthy fats and a variety of vitamins and minerals in our first meal of the day without going to foods rich in carbohydrates.

Cloud bread
: ideal for bread lovers who miss this food. It is easy to prepare and we can combine it with cheese, ham, avocado, olive oil or as many ingredients as the keto diet allows.

Recipes for lunch or dinner


For the main meals without going to cereals and derivatives, legumes or vegetables or fruits, we will use meats, fish, cheese and eggs in different preparations:

Cod omelette:
very easy to make and full of proteins. Include a minimum of vegetables that will not affect ketosis but we could also remove them from the recipe if necessary.

Tuna stuffed eggs:
rich in healthy fats and proteins that satisfy this recipe is ideal for a simple dinner or, as an appetizer or entree of a more complete menu.

Greek salad pan:
if necessary we can avoid the tomato and onion of the recipe, although the amount of hydrates per serving is too low to interfere with ketosis. This dish is ideal for an easy meal but very satisfying and rich in good fats.

Light Tuna Quiche:
for lunch or dinner this quiche is very easy to make and it is very attractive to the eye as well as to the palate. If we wish we can change the tuna for another fish without inconvenience.



Baked chicken breasts with Morbier cheese:
with many proteins that satisfy and an extra calcium due to the cheese of the recipe this dish is ideal for lunch or dinner.

Poached eggs with gulas and prawns:
for snacking or to serve as a showy starter of a more complete menu to entertain guests this may be the ideal recipe that respects your keto diet.

Roasted avocados with mozzarella:
it is a very simple preparation that although we can use it for breakfast, it goes very well as a starter or for a light dinner.

Baked salmon with nuts:
a recipe packed with omega 3, ideal to sate at lunch or dinner due to its richness in protein and fiber.

Sweet recipes and others for our keto diet


In addition to salty dishes that are the easiest to solve with protein ingredients, it is also possible to achieve sweet recipes and others that usually carry sugar but suitable for our keto diet:

Avocado truffles:
ideal to share and serve as a healthy dessert. It is essential that the chocolate used is black, without added sugar or with a high degree of purity (greater than 70%).

Homemade Nutella:
no added sugar, no palm oil and very tasty with good fats for the body. We can use it to create chocolates with almonds and seeds or, to accompany a cloud bread.

Panacotta al cacao:
it is a recipe with defatted cocoa and no added sugar, ideal for an occasional dessert since it does not have a large amount of protein and therefore, it is not very satiating.

Creamy chocolate and avocado:
to serve as a dessert we can prepare this recipe avoiding the honey that includes it and increasing the amount of sweetener we use.

And as we said before, it is fundamental to choose pure cocoa or without added sugar. Although if you are a consumer of vegetables, fruits and vegetables you will miss these foods, here you have 17 tasty recipes ideal to carry out the keto diet.

With the Pakhamhos sandwich diet, you can put together your need for a quick lunch and your plans to get back into shape.


Having mountains back working and not finding time to sit in the canteen or at the restaurant is a common situation. By saving the time of the lunch break, you can preserve those precious minutes more to pick up the children at school or to sneak out of the office a little earlier and finally do something for yourself.

Well, choosing a quicker lunch break by eating a sandwich does not mean you have to forget the line or mess up your diet plan.

Wholemeal sandwich with zucchini, guacamole and fenugreek sprouts: Click here

The sandwich diet: the importance of bread


It is only a common ground unfounded that for which the sandwich is a sworn enemy of physical fitness and health, it is not at all like that.


The definition itself says so: the only essential thing about bread is bread, so everything, very simply, depends on the type of bread you choose and on what you decide to put in it.

Rich in carbohydrates and starches, the advice on the type to be preferred is good for everyone. The best (from a dietary point of view) is the integral one - which with its unrefined cereals is the richest in fiber and facilitates intestinal transit. However, the less seasoned sandwiches, such as French or Arabic bread, are to be preferred.

To avoid, focaccia, white pizzas and tortillas, because more greasy, fat, salty and caloric. Unless you try to prepare the homemade light, a very light recipe (just 200 calories), without lard or oil, but only with semi-skimmed milk.

A little curiosity: it is less caloric a sandwich with raw ham at the bar of a piece of pizza.

Choose the best ingredients

The ingredients to fill the sandwich, you can choose according to your tastes and specific needs, even here but sticking to good general rules.

First of all the variety. Dining with a sandwich does not mean always eating the same: with great advantage for the palate and for health, the possibilities are many and there is something for all tastes.


Mozzarella and grilled vegetables, salmon and salad, tuna rocket and tomato, turkey and vegetables, shrimp and avocado, etc. The list is long: click here and discover the recipes to vary your sandwich diet every day. Check out our bread and rolls section to vary your diet.

The Pakhamhos sandwich diet

The Pakhamhos diet is balanced, varied and personalized: it is built on your needs and tastes and offers you several options, so that you can choose the one best suited to your lifestyle.


In our page, in the food preferences section, you can find the option of a meal outside the home. Choose the one of the sandwich if you think it is the most suitable for your lifestyle.


Thanks to the substitutions service of Pakhamhos , you can still change your weekly menu at any time, in case a variation occurs in your food and time requirements.

General rules for Better Health

Because fitness is not at risk even in the case of sandwich lunch, just follow the simple rules.

Take care that there is always a proper daily balance (taking into account the other meals of the day) in the intake of protein, carbohydrates and fats.
  • Consider the sandwich a single dish.
  • Always remember to avoid fat-rich sauces such as mayonnaise.
  • Crop, despite tight deadlines, the "right time" to eat, or not less than 20 minutes. Because chewing quickly makes digestion more difficult and because satiety is also a psychological sensation that the brain must have time to process.
  • To abound with the portions of vegetables contained in the sandwich, perhaps to the detriment of the bread itself.
These are not difficult rules and following them eating healthy at the office will be a breeze.


Comments

Fish - many like it and some avoid it. Fish lovers enjoy the diversity that our seas, lakes and rivers offer. Fried or grilled fish brings the summer holiday into everyday life. The wonderful fragrance can put some thought into a restaurant with sea views. But it convinces its fans not only in smell and taste, but also because of many other properties.

What fish can do

Everyone has heard it before: fish is healthy. Why?

Fish is rich in iodine, selenium and vitamins D, B1, B2, B6 and B12. A good source of vitamin D is, for example, herring and mackerel. This vitamin supports bone formation and affects the immune system. It is barely present in food, most of it is absorbed by sunlight. Plenty of vitamin B1, which is important for our nervous system, is provided by plaice and tuna.


Another plus: Many fish - as well as high-quality vegetable oils, olives, nuts and seeds - are rich in omega-3 fatty acids. These have a positive effect on hypertension and heart disease.


If you want to pay attention to your line, then you should replace meat and sausage with fish. A small comparison: 100g salmon fillet have 131 kcal - 100g beef fillet have 290 kcal.


That's why the nutritionists advise eating fish 1 to 2 times a week.

The right choice makes the difference

If you go through the shelves or look at a menu, you quickly realize that fish lovers are much more attracted to marine fish than domestic freshwater fish. If you do not choose a regional organic fish, you can better access MSC-certified fish. Because the fish population is in great danger today. The blue MSC seal of quality stands for "Marine Stewardship Council". It is an international, independent and not-for-profit organization. It guarantees that no more fish are caught than is environmentally friendly for our seas. If you pay attention to this seal, you can enjoy fish - without a guilty conscience. Incidentally, the online fish guide from WWF provides a quick overview.

Read also:






OlderStories Home