Healthy eating and exercise: Are you ready for spring?

If you could eavesdrop on conversations about diets in the women's locker room sports club, you immediately fell off any desire to go on a diet and move on healthy Eating. Many head firmly stuck bunch of "healthy food - tasteless food." In addition, few of us can boast of good health (and for most diets have a lot of contraindications), and equally excellent willpower. But not so hard and tasteless as it may seem at first glance. You may well be able to choose for themselves their own healthy and delicious food at the same time.

"We are what we eat" - you could say that, right?

Now there is a special excitement gyms! Still, after all it is necessary for some three months to bring its body in order and shove it back in more or less decent frame. That is, we begin to torture yourself diets and exercise, hoping to correct in the three months that the port on a daily basis during the remaining nine.

One of the options put himself a little in the order we have described in the article "We care about the health of your back: standing work"

. And now this I also would like to add a few tips from Leo Babauta (Zenhabits), Who was able to choose an optimal diet.

The first thing I would like to remind you, one of your worst enemies - this office cookies and other sweets that many companies with great pleasure to supply their employees. That work seemed sweeter. And so the cookies for a cookie every hour you not only add energy to work (that quickly comes to an end), but also a couple of centimeters at the waist.

If you have never not sitting on a diet and are not used to limit yourself to foodYou should try to start just limit itself to the use of all fatty, fried and sweet. A semi-finished products to replace the normal food. Even sandwiches can sometimes be useful instant soup.

So, the first 5 tips:

1. Do not resort to extreme methods. What I wrote at the beginning - do not try to immediately transfer to a rigid diet. Just begin to gradually reduce your portions, replacing fried potatoes on salad, soda - a simple water or juice and a donut - fruits or nuts and honey.

2. I eat slowly. First, you'll be chewing food more thoroughly and it is better to be acquired by the body, and secondly, the feeling of fullness comes not once, but only after 20 minutes after the meal is finished. A swallowing everything in large pieces, you run the risk of indigestion plus overeating.

3. Try to eat natural food. Fruits and vegetables, seeds, nuts and some grains and desirable market.

4. Eat more plant food. I can not say that the meat - it's bad. She sometimes love tasty meat dishes, but also the vegetables should not be forgotten. As well as that there is only raw vegetables are not so useful for our pancreas and stomach. You need to know when to stop.

5. Enjoy the process. Do not just chew their portion as a ruminant, namely enjoy! In one article I once wrote about one of the exercises - eat an apple into small pieces for hours, enjoying every bite, savoring it and emphasizing individual flavors. But seriously, your mood is very effect on the digestive process. Do it with pleasure, feel all the flavors.

We now proceed directly to the very diet. Leo singled out for yourself one day a week, when he allows himself to eat some pizza, sweets, pasta, drink a little beer. This is the lite version of the diet of Tim Ferris from the book «The 4-houre Body». And the other day he tries to stick to your diet.

1. Legumes. Beans of different species, chickpeas, lentils - all quite edible and can be very tasty! For example, beans in a creamy sauce, or lentil soup with tomatoes - helpful and very tasty!

2. Nuts and seeds. Almonds, walnuts, hazelnuts, pumpkin seeds - I think that comment is superfluous.

3. Vegetables. Carrots, broccoli, cauliflower, sweet pepper - can transfer indefinitely. And some of these goodies you can cook!

4. Fruits and berries. I do not know a single person who would not love at least something out of this!

5. Whole grains. Sprouted wheat can be added to salad and soup, porridge, bread from wheat flour with different additions in the form of seeds - it's all very tasty and healthy.

And now the most important thing - it is better to eat for breakfast, lunch and dinner! But before that slight digression. No wonder us our grandmother always told that breakfast - the head of everything. Breakfast need to firmly and thoroughly, even if you do not feel hunger. Chocolate and juice for breakfast - it's not a very good idea. Because in an hour you want to eat again. Usually it turns out as? In the morning you have time to intercept a cup of coffee or tea with something light, then a few hours start to feel hungry and start to capture cookies in the office drinking tea or another cup of coffee. Of course, you get a charge of vivacity, but in a very short time. At lunch, if you're lucky, you eat in the cafe business lunch, which includes soup. But it does not always have time for a normal meal and snack you get along something like a muffin or cake. And after all this, you come home at 7 o'clock in the evening (and often much later) with an animal hunger and throws for dinner, which includes a first-second-third and compote! And then another, and all the beer you can flavor. And all this in just a few hours before bedtime... This is by no means fits into the picture of a healthy lifestyle.

Here is a meal by Leo Babauta

Breakfast. This may well be oatmeal. But in itself it is not so nutritious. But it is possible to add dried fruits, nuts, banana, berries (if the season allows) and seeds. Then it turns into a quite tight and healthy breakfast.

Dinner. A large bowl of salad with greens, cabbage, vegetables, nuts and balsamic vinegar. Sometimes fried tofu with greens.

Snack. If after some time in the afternoon you feel slight hunger, it is possible to have a snack nuts, dried fruit, or hummus.

Dinner. Again vegetables, but with beans, cooked in different ways. It may be Mexican, Indian or Oriental dishes. By this you can also add tofu and a glass of red light wine.

Of course, you just do not get to go on a diet. Personally, I would add yet a soup lunch. If the figure allows, and it can be something more dense. Also, if you are actively engaged in the gym, do not forget that muscles need proteins. Therefore, in the menu, you can add sea creatures (squid, shrimp, etc.) and, of course, fish.

But that all did not seem so terrible, I want to share with you a few recipes tasty and healthy sandwiches. The first one I tried in a Turkish cafe. I do think that the Turks can and should take an example - they are very physically active and eat healthy and fresh food (and it is not about the hotel «All inclusive» type). A second read somewhere and decided to try a bit of his own version!

1. You take dark bread (available seeds) put in the following sequence: lettuce leaves, pieces cheese, small slices of tomato and cucumber, lettuce again and cover the top of another piece of of bread. Ideally, this should be a small bun, which can be cut along not to the end - it is not spreading when trying to bite off a piece of sandwich. You can pour the lemon juice.
2. For the second you need salted salmon (or smoked fillet of oil), lettuce, bread from wheat flour, cottage cheese, herbs and black pepper. Mix cheese with finely chopped herbs and black pepper is spread on top of the bread, put on top of lettuce and a piece of fish. This sandwich is easy to pack in plastic wrap and take with you to work for a snack if you know that you have a hard day. Of course, good if you have a home-pickled fish. But even if the fish store, you will agree that it is still better than a sandwich with sausage or ham!

And I got an assignment from the editor: to compare a certain amount of office vkusnyashek and fast food in calories from real food. He'll take the next week. I think that after that many think about what they eat and sometimes the speed and affordability in the food - not the best quality. What do you think?