How to satisfy your desire for eating in a healthy way?

Delicious and healthy small snacks

• Apple with honey and peanut butter. Mix equal amount of honey and peanut butter. Cut an apple on pieces and put on them a thin layer of the prepared mixture. Instead of apple, you can use rice cakes.
• Mix of dried fruits and nuts. Mix a cup of dried apricots, ½ cup dried cranberries, ½ cup roasted almonds, ½ cup sunflower seeds, 1 cup peanuts or nuts. Put them all in a bag and shake it. Divide the mixture into 10 small sachets and you will have healthy snacks whenever you want.
• Fruit yogurt. In a cup of yogurt that contains a small percentage of fat put frozen or fresh strawberries, blueberries or blackberries and a bit of chopped almonds and walnuts.
• Orange with sugar and cinnamon. Take an orange and cut it into 4 thin circles. Then stir 2 tablespoons orange juice with 2 tablespoons lemon juice, 1 tablespoon sugar and ¼ tablespoon cinnamon. With this mixture spray orange slices. Each of these 4 sweet pleasures contains 85 calories.

Crunchy snacks to 100 calories

• Frozen grapes. This is the perfect appetizer if you want to take something sweet. Wash each grape separately and arrange them on kitchen paper so they will not touch one with another. Put them in a deep freeze chamber and once they are frozen, assemble them in a bag and bring them back in the freezer again. Whenever you wanna chocolate, take 10 frozen grapes and your desire for sweet will pass.
• Baby carrot. Eat 10 baby carrots and you won't enter more than 60-70 calories, and while you eat them you will miss the desire for chips.
• Popcorn. Consume 3 cups popcorn made ​​without oil.
• Peanuts. Fill two tablespoons of peanut. In that way you will determine the dose that will not bring you more than 100 calories, and will be an excellent substitute when you want to eat crisps.

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Exercise while sitting

1. Tightening the buttocks

The easiest exercise that you can do while sitting is to strengthen the buttocks and thighs - most problematic female body zones. Sit straight so that your feet stick to the floor. Tighten the muscles of the buttocks and thighs and hold them "contorted" for five seconds. Then, relax. Do 20 repetitions.

You can do this exercise while working, while surfing on the Internet or while traveling on a long distances. Without much effort, you will shape your buttocks.

2. Toning the legs by "writing" the alphabet

Lift one leg so that your fingers will easily touch the floor. Start with your toes to "write" each letter of the alphabet on the floor. Write uppercase. Once you complete the alphabet with one foot, repeat the same with the other.

Then, do the same exercise again, but this time gently touch the floor with the entire foot - toes and heels. Instead of the alphabet you can type numbers. It is important that your leg will be constantly active.

3. Strengthening thighs

Sit close to the edge of the chair. Straighten your back, let your knee take an 90° angle. Lift the right leg and straighten it in front of you, so it will be parallel to the floor. Hold this position for 2-3 seconds. Repeat with left leg. Make a total of 20 repetitions.

This exercise will activate and shape the muscles of the front of the leg above the knee.

4. Strengthen leg leaves

Place your feet on the floor and raise your heels so that you rely only on the front part of the soles. Push your heels higher you can, and then lower them back on the floor. Do 15 repetitions.

You can do this exercise while working and learning, because it doesn't require attention. It will keep the leaves strength and your legs will look even more attractive when you wear high heels.

5. Abdominal contractions

Sit up straight. Tighten stomach muscles and hold the contraction for at least 5 seconds, then relax them. Do 10 repetitions.

6. Move your ankles

Move your ankles so that the toes of your foot will drive along the imaginary circle. Draw circle 5 times to the right and then 5 times to the left. Repeat with other leg.

7. Move your shoulders

With your shoulders do 10 circles backwards, and then forward so. This exercise will not only move your shoulders, but will also reduce the tension that gathers in the upper back.

8. Stretching the neck

While sitting upright, slowly bend your head down so your chin move towards your chest. Then, bend your head back and direct your gaze to the ceiling. Repeat this exercise 5 times.

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Anti Cellulite Diet

What to consume:

/ Water

/ Food rich with lecithin, amino acids, essential fatty acids, antioxidants.

/ Vitamin C

/ Fresh vegetables and fruits and fresh pressed juices.

What to avoid:

/ Caffeine

/ Alcohol

/ Salt

/ Fast, fatty food with preservatives and artificial sweeteners.

MENU

Breakfast

• 50g oat flakes with low fat milk seasoned with 1 teaspoon cinnamon and 1 teaspoon of flaxseed. 250ml blueberry juice.
• 1 boiled egg, 2 slices integral bread coated with a thin layer of peanut butter. 250ml grapefruit juice.
• 125g low fat yogurt with 1 chopped apple and 1 teaspoon of flaxseed. 250ml lemonade.

Lunch

• Sandwich of two pieces of integral bread spread with diet mayonnaise with 80g chicken steak and unlimited quantities of tomatoes and cucumbers.
• 3-4 small boiled potatoes with a little olive oil and chopped celery. 100g salmon.
• 150g chicken with unlimited amounts of broccoli and cucumber.

Dinner

• 1 bowl of tomato soup. 50g brown rice and 100g turkey or chicken without the fat.
• Cabbage and cauliflower salad. 100g veal cooked in soup.
• 150g fish baked in the oven and seasoned with onion and lemon. Salad of unlimited amount of green vegetables.

Snack

• A handful of nuts.
• 1 orange, an apple, a handful of blueberries, raspberries or any other fruit, a piece of watermelon.
• 2 oat cookies.

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Adriana Lima : Diet and Fitness

Victoria's Secret Angel Adriana Lima, have the most ideal body in the world. Wherever she appears, her graceful curves attract the people's eyes and lenses. What is her secret?

DIET

Her gorgeous body shape is not a result of a strict diet. She is attached to the control portions diet, ie eats everything she wants but in small quantities. Adriana is not a person who would give up her favorite foods (meat, cookies and chocolate), but limits their consumption.

Her breakfast is plentiful and as the day pass her meals are reduced. According to her, you will sleep very well if you do not eat heavy meals before bedtime.

Breakfast

Egg whites, porridge of oatmeal with raisins or muesli with yogurt and honey, milk and coffee.

Lunch

One serving of meat (fish, chicken or red meat) with vegetables.

Dinner

Raw vegetables such as cucumber or carrot. Lima is a fan of chocolate, so she does not forget to satisfy her cravings for sweet with a few cubes of chocolate or a teaspoon of honey.

Snack

Small portion of salad.

TIPS

1. Drink a lot of water.

2. Try to have a healthy and restful sleep.

FITNESS

Adriana Lima exercise to be always in top form. Her favorite activity is a Brazilian military skill Capoeira, which is a combination of music, dancing, aerobics and special choreography that mimics combat. Also she loves jumping rope and doing cardio exercises. You may be surprised, but one of her physical activities is boxing.

Due to the fact that she travels a lot, whenever she has no time for exercise Adriana is running path about 30 minutes.

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