Your Body Is Ready To Fall?

Climate change in the autumn months reduces the resistance of your body. Kalinlassa to slow down your rate of metabolism and even the clothes you wear, the immunity is adversely affected. More healthy and increase your body resistance as we enter the autumn to prepare for the winter months, you should review your diet. The last days of summer in a healthy and balanced vitamin-mineral-rich diet.
EAT A HEALTHY DIET AND ADEQUATE
The proposal that gives rise most important nutrient your immune your calorie and nutritional healthy meals in accordance with the content of your layout. Your food choices are balanced and adequate spring reduces fatigue. Increase your consumption of fruits and vegetables in the transformation of the seasons enough vitamins-minerals and roughage intake.
Purslane of foods from the vegetable group, tomatoes, dark leafy vegetables daily, consume a diet program you Yesil. Foods from the fruit group, cranberry, black grapes, blackberries, consume 1-2 servings of fruits such as figs, preserves immunity every day. Weight control whole grain foods to provide reduce from the group. Varieties of salads and legumes calorie foods to maintain balance of your soup 1 cup (4 tablespoons) add. To increase your protein intake with a protein content of healthy eggs, fish, and turkey meat consumption, ensure that it is adequate. Eggs every day, 2-3 times per week, and prefer fish or turkey meat. Get enough calcium every day in order to balance weight and 2 cups of milk, yogurt or drink buttermilk.
That allows you to protect the immunity of the last days of summer are filled with fruits. Fresh walnuts, hazelnuts, almonds and pistachios every day and make sure that consumption of the appropriate portions for your needs. ( Ex. 2 pieces of fresh walnuts 10-12 fresh Dec your meals like nuts…)
MAKE MOVING
In the autumn of immobility, and slow down your metabolism with easy weight gain it allows to lowers the immunity. Keep track of your physical activity daily to strengthen your immunity and to provide weight control. You should take a healthy living step every day for 5000. If you want to speed up your metabolism and lose weight, you should increase your step count every day you must complete step 8000 step 50.
If you have a habit of regular exercise, your metabolism slows down in the autumn. Therefore, you can do the type of exercise that you will keep and constantly valuable to you. It protects your body, enhances immunity, enhances motivation, reduces fatigue and spring stress.
TAKE ADVANTAGE OF HERBAL TEA
Autumn also support the body’s resistance of plants to benefit from their content. Among the plants that increase your immunity, sage, lime, thyme, rosehip tea and Yesil takes place first. When the seasons change especially at the Times of the day to consume 2 cups of herbal tea increases the speed of regeneration of your body. Drinking herbal tea 1 teaspoon of honey, lemon juice, cinnamon stick, peppercorns, and ginger helps to protect your health during intense periods of infection add.
IMMUNE BOOSTING NUTRITION PROGRAM
BREAKFAST

1 cup lemon juice
Cinnamon 1 cup rosehip tea (No Sugar)
2 slices whole wheat bread
1 teaspoon molasses
1 slice cheese
1 egg (1 tbsp olive oil extra tomatoes menemen)
Plenty chopped salad (green pepper, fresh mint. Dill )

DEC MEAL

1 cup water
7-8 pieces of fresh unsalted almonds
1 cup of Turkish coffee ( no sugar)

LUNCH

1 cup lemon juice
Vegetable soup 1 bowl ( 2 scoops )
200 grams grilled fish
Yesil lentil 1 bowl grilled chicken salad

DEC MEAL

1 cup lemon juice
2 pieces of fig
2 pieces of fresh walnuts
Yesil 1 cup tea ( No Sugar)

DINNER

1 cup lemon juice
1 cup pinto beans ( anhydrous)
1 scoop of stuffing
1 scoop of rice
1 cup yogurt

DEC MEAL

1 cup lemon juice
1 bunch black grapes
Ginger 1 cup sage tea ( add 1 teaspoon honey)

DIETITIAN JOANNE GARDEN ALTAN
www.tugcealtanbahce.com

Get Your Body Ready For Summer

Under the warm sun by the sea flippity flip-flops have you started making plans for your outreach? Whether your bikini is still in the winter because of your weight how old do you dare to try? Summer approaching he panicked and don’t leave yourself open, get a team with the changes you make in your life your body ready for summer.

You must cast your body to shape your life. Firstly, keeping track of your eating and your exercise as you lose weight is very important. Why, when and what you eat will help you to know and take measures accordingly. It is not possible to lose weight only trying to stay away from cookies and chips, your thoughts, your feelings and why and when eating and knowing what you’re is very important. Read the contents of the product you purchased, how many calories refer to that. If you find that you ate why and how to change it will be much easier. Pick your target and focus on it. Plan your meals and snacks beforehand and shop accordingly. Your Enthusiasm and broke away from stressful environments as far as possible from the people who stay. Don’t sweat the small stuff.
Lack of diet or something in the car in front of the TV, you’re not aware of your what you eat too. Try to eat certain places and times. For example, sit down at the dinner table necessarily, by turning off the TV, eat your dinners. It is an activity that should be taken to enjoy the food you eat, be aware of all the calories that you receive your plates in a nurturing way to prepare and enjoy eating.
Use smaller plates. Without realizing it you begin to consume more food in a large plate. If you prefer smaller plates, you will see a full plate, and your brain will convince you that you are getting enough food. If you eat the same amount, to appear less on a large platter, the plates suggest that the gaps in your belly and make you feel satiated, you won’t get enough of yourself.
Extreme diets to lose weight apply and don’t leave yourself open. You can get fewer calories without having to open your food choices carefully. Choose lean meats, and eggs. Do not consume an excessive amount of greasy and salty cheese. Eat more meals containing carbohydrate before or after exercise, when choosing carbohydrates, whole grain and whole-wheat products you prefer. Fruits and vegetables are low in calories, filling, and nutritious foods. High-fiber, high water content vegetables and fruits by eating excessive, you can get full from eating. For main meals, Dec,, season, eat fresh food a lot of meals. Abundant greenery to eat. Don’t overdo it with fruit. A total of 4 to 6 cups of fruits and vegetables per day, try to eat full, do not always consume the same types, liven up your table. Thus, both of you will get tired of eating the same thing, and also you will get different vitamins and minerals.
Frequently eat. Excessive snacking between the main meals prevents hunger, stabilizes blood sugar and gives energy but with a random snack carelessly may cause you to eat more. Take a small snack 2 to 4 hours during the day. A small amount of nuts the packing yourself a little snack or protein and carbs separately create portions, for example, core a handful of almonds or raisins, in a bowl of yogurt, apple slices, low-fat cheese pieces and a few whole-grain crackers such as. By taking your lunch instead of eating out or ordering lunch for the office at noon, you can track how much calories you more comfortable. Sandwiches, raw veggies and hummus, such as salad options you can choose.
Regular water drinking will help you lose weight and speed up your metabolism. Water instead of carbonated drinks and fruit juices, unsweetened tea, coffee, mineral water, choose calorie drinks such as herbal teas or. If you drink alcohol, reduce as much as possible. If you do not like to drink water into lemon, orange or cucumber slices sweetened by throwing.
Choose the right oils. Not all fats are not bad. For example, in foods such as olive oil and avocados are of the unsaturated fats it is known that the singular is more satisfactory. Nuts, avocados, olives and olive oil, sesame seeds, flax seeds, foods such as salmon eat. Eating chicken meat and low-fat portions you prefer.
Salt shaker overreach. Very salty foods causes the body to retain water, and swelling creates. Created by the weights of salt and water, it is necessary to drink more water to get rid of, to dispose of the salt water from your system.
Move more. Life except to burn more calories improves blood circulation, increases metabolism, increases your energy. 30 to 45 minutes of exercise at least 3 times per week. When your body will burn more calories with each move. Take care of the household chores. More brisk walk. Park your car further away, get out one stop before and walk. Walk, stand up, evaluate all opportunities, such as climbing stairs.
Sleep is very important for our health, for our bodies is a time of rest and recuperation. Sleep Well, it has something to do with how to lose weight? Hormonal imbalances can cause insomnia. The drop in hormone balance can increase our desire to consume more carbohydrates and also open up our appetite.