0

Why You Should Always Start With Warm Up Mevolife
Added To Favorites
Removed From Favorites

  0

Want to save time by skipping your warm-up sessions? Don’t! Your warm up is the most important part of your exercise routine. No matter how long you have been exercising or how good is your stamina level you should always begin your workout with a proper warm-up. The major reason that warming up is laid so much stress is because it stimulates the cardiovascular system and warms up the muscles that you will be using during the workout. Many studies have shown that lack of such sessions increases the risk of injuries during exercise sessions.TYPES OF WARM-UPSome of the common types of warm up sessions are explicated as under –Passive warm-upIt is the least effective form of warm-up as it makes use of external sources of heat like sauna, spa or steam rooms to help your body warm up and get charged. This method is not effective unless accompanied by one or more of the other types of warm-up because they do little to increase the temperature deep within the muscles.Basic warm-upThis type of warm-up plays an active role in stimulating and ultimately increasing the flow of blood to the muscles. Some of the common activities which come under this type include – stretching, jogging, jumping jacks, aerobics step, basic calisthenics moves. These activities play a role in strengthening the cardiovascular system and lungs which ultimately prepares your body for vigorous workout sessions.Targeted Warm-upThis warm-up is required for specific activities like training with weights. The name makes it clear that this type of warm-up prepares the targeted muscles that will be used in the specific sessions.BENEFITS OF WARM-UPHere are some vital reasons for starting out with a warm-up and avoiding the shortcut route.:1. It prepares you mentally for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery helps in relaxing your body and build concentration.2. A proper warm up session increases the blood flow to the working muscle which helps in decreasing the muscle stiffness, reduces the risk of injury and improves performance.3. It also helps in breaking down the chemical complex of oxygen, which enables it to separate from the blood and ultimately enhance oxygen delivery to the muscle for better output. This ultimately helps in increasing endurance levels!4. Contraction and reflex times are improved with higher muscle temperatures.5. Exercising without warm-up places a potentially dangerous stress on the heart. Warming up reduces the stress on the heart.6. Sweat is good for weight loss and warm-up promotes sweating. Sweating reduces the amount of heat stored in the body.7. The probability of overstretching a muscle and causing injury is far less if your body is properly warmed up.8. Warming up helps in preparing the cardiovascular system for impending workload.DURATION OF WARM-UPPrior to your more specific warm-up, a general warm-up should last for at least 7-10 mins. The more vigorous the exercise program or higher skills required in the workout, the longer the warm-up should be.WARM-UP CONSIDERATIONSHeart rate is a good indicator for judging the effectiveness of your warm-up. The heart rate should be no more than 10 beats above or below the low-end of your training heart rate range. A break of light sweat is also another good indicator of a sufficient warm-up....

1000x1000
Added To Favorites
Removed From Favorites

  0

Want to save time by skipping your warm-up sessions? Don’t! Your warm up is the most important part of your exercise routine. No matter how long you have been exercising or how good is your stamina level you should always begin your workout with a proper warm-up. The major reason that warming up is laid so much stress is because it stimulates the cardiovascular system and warms up the muscles that you will be using during the workout. Many studies have shown that lack of such sessions increases the risk of injuries during exercise sessions. TYPES OF WARM-UP Some of the common types of warm up sessions are explicated as under – Passive warm-up It is the least effective form of warm-up as it makes use of external sources of heat like sauna, spa or steam rooms to help your body warm up and get charged. This method is not effective unless accompanied by one or more of the other types of warm-up because they do little to increase the temperature deep within the muscles. Basic warm-up This type of warm-up plays an active role in stimulating and ultimately increasing the flow of blood to the muscles. Some of the common activities which come under this type include – stretching, jogging, jumping jacks, aerobics step, basic calisthenics moves. These activities play a role in strengthening the cardiovascular system and lungs which ultimately prepares your body for vigorous workout sessions. Targeted Warm-up This warm-up is required for specific activities like training with weights. The name makes it clear that this type of warm-up prepares the targeted muscles that will be used in the specific sessions. BENEFITS OF WARM-UP Here are some vital reasons for starting out with a warm-up and avoiding the shortcut route.: 1. It prepares you mentally for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery helps in relaxing your body and build concentration. 2. A proper warm up session increases the blood flow to the working muscle which helps in decreasing the muscle stiffness, reduces the risk of injury and improves performance. 3. It also helps in breaking down the chemical complex of oxygen, which enables it to separate from the blood and ultimately enhance oxygen delivery to the muscle for better output. This ultimately helps in increasing endurance levels! 4. Contraction and reflex times are improved with higher muscle temperatures. 5. Exercising without warm-up places a potentially dangerous stress on the heart. Warming up reduces the stress on the heart. 6. Sweat is good for weight loss and warm-up promotes sweating. Sweating reduces the amount of heat stored in the body. 7. The probability of overstretching a muscle and causing injury is far less if your body is properly warmed up. 8. Warming up helps in preparing the cardiovascular system for impending workload. DURATION OF WARM-UP Prior to your more specific warm-up, a general warm-up should last for at least 7-10 mins. The more vigorous the exercise program or higher skills required in the workout, the longer the warm-up should be. WARM-UP CONSIDERATIONS Heart rate is a good indicator for judging the effectiveness of your warm-up. The heart rate should be no more than 10 beats above or below the low-end of your training heart rate range. A break of light sweat is also another good indicator of a sufficient warm-up. ...

A Diet Made for the Heart Health: The Mediterranean Diet
Added To Favorites
Removed From Favorites

  0

<p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>The Mediterranean diet uses the basic concepts of healthy eating,</strong></font></font><font color="#0e101a"><font face="Cambria, serif">adding a splash of flavored olive oil and other components dictated by the traditional cooking style of the countries surrounding the Mediterranean Sea.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">If you&rsquo;re thinking about trying it out, know what does going on this diet mean, exactly?</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">This diet comes from traditional foods eaten in countries like Greece and Italy back in the 1960s. While most diets advocate eating vegetables, fruits, whole grains, fish, and healthy fats, the Mediterranean uses subtle differences and variations that seem to make a difference in cutting the risk for heart disease. What Are the Actual Heart Health Benefits?</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Research is proving that those of Mediterranean descent have a lower incidence of many deadly diseases and are very healthy. This diet helps in weight loss and seems to prevent type 2 diabetes, strokes, heart attacks, and premature death.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Research also shows that eating Mediterranean lowers the LDL cholesterol (the bad one), which is the one that contributes to clogging your arteries with fatty deposits. This diet is also associated with reducing the incidence of cancer, Alzheimer&rsquo;s, and Parkinson&rsquo;s. Women eating a diet supplemented with mixed nuts and extra virgin olive oil may have reduced risks of breast cancer.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>What Foods Should You Eat?</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Healthy Fats:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">The foundation of this diet. Consists of using olives, olive oil, avocados, and avocado oil.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Seeds and Nuts:&nbsp;</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Walnuts, hazelnuts, almonds, Macadamia nuts, sunflower seeds, cashews, pumpkin seeds, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Fruits:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Bananas, apples, pears, oranges, grapes, strawberries, figs, peaches, melons, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Vegetables:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Cucumbers, broccoli, cauliflower, kale, spinach, tomatoes, onions, carrots, Brussels sprouts, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Tubers:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Sweet potatoes, yams, potatoes, turnips, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Legumes:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Peas, lentils, beans, chickpeas, beans, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Whole Grains:&nbsp;</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Brown rice, whole oats, buckwheat, whole wheat, corn, barley, rye, whole grain pasta, and bread.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Seafood and Fish:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Sardines, tuna, salmon, trout, mackerel, oysters, crab, clams, shrimp, mussels, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Poultry:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Duck, turkey, chicken, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Egg:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Duck, chicken, turkey, quail, and more.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Dairy:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Yogurt, Greek yogurt, cheese, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Spices and Herbs:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">sage, basil, rosemary, garlic, mint, nutmeg, cinnamon, pepper, etc.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Drink:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Water, and lots of it. Coffee and tea, but stay away from sugar-laden beverages and fruit juices. This diet also includes a glass of red wine a day.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>How Do I Start?</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Pass on the butter:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Try canola or olive oil, and use it in cooking. Dip bread in flavored olive oil, or try tahini as a spread or dip.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Eat nuts:&nbsp;</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Always have on hand for a quick snack. Choose natural peanut butter over the processed with fat kind. Try tahini, made out of sesame seeds, and use as a spread or dip.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Switch to whole grains and eat your fruits and vegetables:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Eat those plant foods in the majority of your meals. Switch to whole-grain cereals and bread, and eat more whole-grain pasta and rice.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Eat more fish:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Try and eat fish one or two times a week. Eat the fresh or water-packed fish. Grilled fish is good, avoid fried fish.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Low-fat dairy:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Switch to lower fat dairy products, ice cream, and cheese. Drink skim milk instead of high-fat milk, low-fat cheese, and fat-free yogurt.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Eat less red meat:</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Substitute poultry and fish. It is that easy. Lean meat is okay if you have to have it, but keep portions small. Stay away from high-fat meats such as bacon and sausage.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in; line-height: 100%; page-break-inside: auto; page-break-after: auto;"><span style="font-size: 20px;"><font face="Cambria, serif">Benefits of the Mediterranean Diet For Weight Loss!</font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The origin of the Mediterranean diet is historic eating and social patterns of the regions around southern Italy, Greece, Turkey, and Spain. Can you believe the fact that along with being a tasty way to eat, drink, and live,&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>the Mediterranean diet is also a realistic and sustainable way to lose weight?</strong></font></font><font color="#0e101a"><font face="Cambria, serif">The same is because it is one of the healthiest diets known to man as people living along the Mediterranean coast have indulged in a</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>high-fiber diet of fruits, vegetables, quality fats, and proteins.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Even though this cuisine was in regions like Italy, Greece, and Spain, it took over the world in the 1990s. A study proved that it can improve heart health, help lose weight fast, and clear up other health issues.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>HEALTH BENEFITS</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Many nutrition experts have expressed their views that Mediterranean food is one of the most&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>heart-healthy ways of eating.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">This diet is loaded with anti-inflammatory foods which mainly comprises plant-based</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>foods and healthy fats.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">The best thing about this Mediterranean diet is that it allows people to eat, drink and enjoy and at the back also takes care of heart diseases, metabolic complications, depression, dementia, cancer, type-2 diabetes, OBESITY, and Alzheimer&#39;s. The combination of&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>healthy unprocessed diets with a positive lifestyle</strong></font></font><font color="#0e101a"><font face="Cambria, serif">is the main reason the people from this region seem to be so happy and cheerful. To support this, Harvard School of Public Health stated that,&rdquo; Together with regular physical activity and not smoking, our analyses suggest that over 80% of coronary heart disease, 70% of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.&rdquo;</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Main food items of the Mediterranean Diet</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Majority of traditional dishes that are cooked in Mediterranean diet focus on the following as the key ingredients:</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>a)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Olive oil</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>b)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Whole grains</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>c)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Herbs and spices</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>d)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Nuts and seeds</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>e)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Fruits &amp; veggies(Spinach, kale, eggplant, cauliflower, artichokes &amp; fennel)</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>f)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Legumes &amp; beans</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>g)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Fish &amp; seafood</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>h)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">High-quality pasture-raised poultry</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>i)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Limited red meat</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>j)</strong></font></font><font color="#0e101a"><font face="Cambria, serif">Plenty of water</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. Healthy Approach to Lose Weight</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The approach to losing weight without being hungry and in a realistic way can surely be achieved by this diet. A Mediterranean diet is a</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>sustainable approach</strong></font></font><font color="#0e101a"><font face="Cambria, serif">that helps in losing weight by naturally reducing the fat intake as it focuses on the intake of&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>nutrient-rich food.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">The main target approach of this diet is to improve an individual&rsquo;s protein intake and considerably reduce carbs consumption. Further, the inclusion of fish and dairy products provide the benefits of omega 3s and probiotics. All the healthy fatty acids that are needed by the body to work and feel full, manage weight gain, control blood sugar, and improve your mood and energy levels are provided in the right quantities in this diet.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Low in Processed Foods &amp; SugarAs pointed above, this</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">diet primarily consists of&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>natural food items,</strong></font></font><font color="#0e101a"><font face="Cambria, serif">i.e. close to nature. In comparison to the American diet, the</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>Mediterranean diet is very low in sugar and artificial ingredients</strong></font></font><font color="#0e101a"><font face="Cambria, serif">like high fructose corn syrup, preservatives, and flavor enhancers. To satisfy their sweet tooth, the focus is on the consumption of fruit or small quantities of homemade desserts made with natural sweeteners like honey. Though most of the Mediterranean aren&rsquo;t vegetarians, rather than preferring red meats and heavier meals they go for fish. This proves to be very beneficial for those looking to lose weight and improve their cholesterol, heart health, and omega-3 fatty acid intake.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. Helps You De-stress and Relax</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Another important factor considered in this diet is a&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>No Stress</strong></font></font><font color="#0e101a"><font face="Cambria, serif">approach. This diet encourages people to spend time with family and bond over home-cooked healthy meals, get good sleep, and enjoy natural scenic beauty which helps in&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>busting stress.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">This is known to all that chronic stress can kill the quality of your life along with your weight and health. A further addition to this is the inclusion of&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>love for and fascination with wine</strong></font></font><font color="#0e101a"><font face="Cambria, serif">&mdash; especially red wine, which is considered beneficial and protective in moderation. Overall, the smart choice of healthy living helps you get relieved of chronic complications and diseases related to stress, such as those caused by hormonal imbalances &ndash; fatigue, inflammation, and WEIGHT GAIN!</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Improves Heart Health</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Religiously following the Mediterranean diet, which is rich in&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>monounsaturated fats and omega-3 foods</strong></font></font><font color="#0e101a"><font face="Cambria, serif">play a significant role in reducing all-cause mortality, especially heart disease. The main ingredient that is used for this diet which is responsible for improving heart health is olive oil.&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>Olive oil</strong></font></font><font color="#0e101a"><font face="Cambria, serif">is responsible for significantly decreasing blood pressure, along with lowering hypertension. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function. Keeping in mind that low cholesterol levels are worse than high sometimes people in the Mediterranean regions don&rsquo;t usually struggle to maintain healthy cholesterol levels since they obtain plenty of it from healthy fats.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>5. Might Help You Live Longer</strong></font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><br></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">A diet rich that is in&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>fresh plant foods and healthy fats</strong></font></font><font color="#0e101a"><font face="Cambria, serif">is the shortcut to longevity. Monounsaturated fat, which is found in abundance in the Mediterranean diet, is associated with lowering the levels of heart disease, depression, cognitive decline, inflammatory diseases, and more. A Lyon Diet Heart Study showed that people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly or told to follow a Mediterranean style. After 4 years, people who were following the Mediterranean diet experienced 70% less heart disease thus targeting longevity positively.</font></font></span></p><p align="JUSTIFY" style="margin-bottom: 0in;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Thus, it is&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>quite indicative</strong></font></font><font color="#0e101a"><font face="Cambria, serif">that you should take an initiative to make the Mediterranean diet a part of your weight loss regime if you want to reach your goals faster!</font></font></span></p>...

Presenting mushroom soup and spicy chickpeas with coconut cream
Added To Favorites
Removed From Favorites

  0

<p><span style="font-size: 20px;">Hot soups need something spicy to go along with or else they start tasting way too bland. If you think you can have a nutritious soup but need to compromise on the taste part, we are here to help you with a spicy delight.<br>We are offering this article to help you team your fitness plan with Spicy Chickpeas with Spinach and Coconut Cream and a highly nitrous soup of mushroom with farro. These organic recipes come with a lot of nutritional value and can be an integral part of your daily fitness diet for good.</span></p><p><span style="font-size: 20px;"><br>Let&rsquo;s get started with them the first of them:</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 28px;"><strong>1. Spicy Chickpeas with Spinach and Coconut Cream</strong></span></p><p><span style="font-size: 20px;"><br>You could always cook something different from the available superfoods like chickpeas and spinach. &lsquo;Spicy Chickpeas with Spinach and Coconut Cream&rsquo; is one such simple to make but tasty delicacy to make.<br>Please note that the addition of spinach and coconut cream would elevate its flavor to the next level. Check out the recipe and you must try this one for dinner today:</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 22px;"><strong>Ingredients</strong></span></p><p><span style="font-size: 20px;"><br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1 bowl boiled chickpea<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 2 tbsp coconut cream<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1 tbsp extra virgin olive oil<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 200 grams fresh spinach<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1-inch ginger<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Chili flakes<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1 clove garlic<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1/2 tsp black pepper</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 22px;"><strong>Method</strong></span></p><p><span style="font-size: 20px;"><br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Combine garlic, ginger, chili flakes, pepper, curry powder, with a little bit of water in a food processor to make a paste.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; In a large pan, heat oil and add the pasta in it.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Saut&eacute; for 30 seconds.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add finely chopped spinach, stir if for a minute and cover the pan for around 20 seconds.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Let all the water evaporate.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add the boiled chickpeas in this mixture<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add the coconut cream and cook this for 7-10 minutes.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Eat hot at room temperature.</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 22px;"><strong>Nutritional Info</strong></span></p><p><span style="font-size: 20px;"><br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Serves 2<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Calories per serving: 389kcal, Carbs 26g, Fat 22g, Protein 14g</span></p><p><span style="font-size: 20px;"><br>If you thought we were done with the preparation, you are mistaken. We are only done with half of the irresistible menu and we are powering up a delicious soup for you and it&rsquo;s up next!</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 28px;"><strong>2. Mushroom Soup with Farro</strong></span></p><p><span style="font-size: 20px;"><br>If you are seriously looking for weight loss, then soups are your best friend. They can be prepared quickly, are loaded with nutritional veggies, and are very comforting too. Today we have a Mushroom soup with farro for you, which shall keep you full for longer and will help you cut off those extra calories from your routine.<br>In case you don&#39;t have farro, you can easily replace it with any whole grains like quinoa, oats, barley or wheat berries and adjust the cooking time accordingly.</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 22px;"><strong>Ingredients</strong></span></p><p><span style="font-size: 20px;"><br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 8 oz sliced mushrooms<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; &frac34; cup farro<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 3 cups vegetable stock<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1 diced onion<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 2 tbsp butter<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; 1 tbsp sherry (optional)<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; &frac12; cup minced parsley<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Salt and pepper to taste</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 22px;"><strong>Method</strong></span></p><p><span style="font-size: 20px;"><br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Heat butter in a saucepan.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add onions and mushrooms and cook, until mushrooms are brown and have released some liquid, and onions are beginning to caramelize.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add parsley and cook for another 2 minutes.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add broth and bring to a boil.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add farro to it. Let it simmer to a tender form.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Add more water if too much broth has evaporated.<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Stir in sherry and serve.</span></p><p><span style="font-size: 20px;"><br></span><span style="font-size: 22px;"><strong>NUTRITIONAL INFO</strong></span></p><p><span style="font-size: 20px;"><br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Serving size - 1 Cup<br>&middot; &nbsp; &nbsp; &nbsp; &nbsp; Calories - 170kcal, Fat 4g, Cholesterol 30mg, Sodium 510mg, Carbs 20g, Fiber 1.5g, Sugars 4g, Protein 13g</span></p><p><span style="font-size: 20px;"><br>These two delicacies should help you step on the bandwagon for that irresistible taste and to start your day with a lot of energy to spare. You can also have enough of it to jampack yourself to your next workout, and completely sweat it out with your favorite set of exercises that day!</span></p><p><br></p><p><br></p>...