Jessica Alba: Diet

Just two months after her birth, she regained her lovely figure. With the help of the diet developed by her trainer Ramona Braganca, Jessica Alba melt pregnancy weight and now she looks more beautiful. 3-2-1 diet includes 3 meals, 2 snacks and drinking at least 1 liter of water per day.

DIET

Breakfast: omelet of egg whites or hard boiled eggs with fruit.

Jessica Alba's breakfast is rich with protein. When you eat protein-rich breakfast, you get the energy you need to perform daily activities and later you will not feel a strong hunger. The whites of the eggs have few calories, high in protein and give you energy to start the day. Fruits will supply you with the necessary antioxidants and vitamins to stay healthy. Because of that, this breakfast is a good example of how you breakfast should look like.

Lunch: salad with 170g chicken breast or tuna, vegetables, olive oil, lemon juice and herbs.

The salad is a healthy and adequate food for lunch. But you should choose the ingredients carefully. To make a low-calorie salad, do not use mayonnaise. 

Dinner: lean meat (fish, chicken or beef tenderloin) and vegetables.

If you want to control your weight, dinner of meat and vegetables is a great choice for you. Dinner should be the lightest meal of the day, so choose the ingredients 

carefully.

Snack: fruit, vegetables and lean cheese.

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Muscle pain after exercise

After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain. 

These are the recommended methods to avoid the muscle pain caused by exercise:

1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.

2. Massage your muscles. Massage relaxes muscles and reduces inflammation. 

3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.

4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.

5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.

6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.

7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:

• blueberries
• cherries (cherry juice)
• pomegranates
• bananas
• ginger
• almonds
• salmon
• chocolate milk

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Medical diet

Everyday breakfast:

1  fruit (can be orange, apple, peach, pear, but should not be a banana or grapes)

1 rusk

a cup of coffee or tea (no sugar and no artificial sweeteners)

1st Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

2 tomatoes

1 cucumber

2 rusks

2nd Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

0.2p coooked beef

1 tomato

1 orange

1 rusk

coffee or tea, without sugar

3rd Day

Lunch:

1 orange

1 boiled egg

0.5p yoghurt

lettuce or cucumber salad

Dinner:

0.2p coooked beef

1 orange

1 rusk

coffee or tea, without sugar

4th Day

Lunch:

0.2p cow cheese

1 tomato

1 rusk

Dinner:

0.2p coooked beef

2 tomatoes

1 apple

1 rusk

5th Day

Lunch:

0.4p cooked meat or fish

1 tomato

1 rusk

Dinner:

0.6p cooked carrot, peas or broccoli

1 boiled egg

1 tomato

RULES:

Foods should be eaten one after another by order.

During the diet you should not consume alcohol.

The meat and vegetables are consumed boiled in water seasoned with soup cube.

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Stop feeding your feelings

Emotional eating is a habit of regularly consuming large quantities of food, usually fast, greasy or sugary foods, as a result of your feelings, not hunger. 

How to recognize it?

• Emotional hunger appears suddenly and physical "creates" gradually.
• If you suffer from emotional hunger, you eat certain foods such as ice cream, chips, pizza and only that food will satisfy you. If you eat because you're really hungry, you will think about other options and will include healthier food.
• Emotional eating does not stop when your hunger is satisfied and you continue with eating. If you eat because you are really hunger, you'll probably stop entering food when you feel that your hunger disappeared.
• Emotional hunger begins in your head. Physical hunger occurs in the stomach.
• Once your emotional hunger would be "happy", it causes feelings of guilt. If eating is caused by actual physical hunger, there won't be such a problem.

How to stop it?

Although emotional eating is caused by negative emotions, you can control the continuing need for the consumption of large amounts of harmful foods. Here are a few tips.

1. Learn how to make a difference between physical and emotional hunger.
2. Discover what causes your emotional hunger.
3. Get rid of the temptation (ice cream, chocolate, chips)
4. Satisfy your hunger with healthy food.
5. Find an activity that will replace your eating.
6. Do not skip regular meals.
7. Kill your boredom.
8. Reduce your stress.
9. Exercise.
10. Sleep enough.

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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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Physical activity - Calories

Exercise is an important part of the weight loss process and necessary for having a shaped body. Even if you eat healthy food without exercising you will not have a nice shaped body.

Physical activity causes the body to consume more energy and thus more calories. It is well known that we only lose weight if we spend more calories than we consume them. This means that in order to reduce weight, should either reduce calories or burn more calories through exercise.

Each exercise requires a different effort and because of that some exercises are more effective in burning calories and others not so much.

Here are some of the basic physical activity and the number of calories burned for 1 hour:

Physical Activity	121 pounds	132 pounds	154 pounds
Walking (slow)	138	151	176
Walking (fast)	211	230	268
Running (slow)	444	484	564
Running (moderate)	610	665	775
Running (fast)	777	847	987
Cycling (15-20km/h)	333	363	423
Cycling (21-25km/h)	555	605	705
Riding a stationary bike	485	528	616
Swimming	332	361	421
Swimming (butterfly)	609	664	773
Swimming(breaststroke)	554	604	704
Swimming (backstroke)	442	482	562
Dancing (ballet, twist)	360	393	458
Modern dances (slow)	166	181	211
Modern dances (fast)	250	272	317
Aerobic (slow)	277	302	352
Aerobic (fast)	387	422	492
Water Aerobic	221	241	281
Gymnastics	222	242	282
Jumping rope	555	605	705
Exercise with weights	249	271	316
Tai Chi	221	241	281
Boxing (boxing bag)	332	361	421
Kick-boxing	554	604	704
Basketball	444	484	564
Handball	664	724	844
Volleyball	166	181	211
Tennis	388	423	493
Badminton	249	271	316
Ping Pong	222	242	282
Bowling	166	181	211
Billiards	138	151	176
Hiking	444	484	564
Skiing	359	392	457
Ice skating	387	422	492

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Summer food

Most people diet and exercise in spring, so they can be in a good shape for the summer. But if you didn't manage to enter in top form, don't be disappointed.

`Summer is the ideal season for dieting and weight loss. Experts say that people who are on a diet in summer achieve greater success.

`One of the reasons is that the sunlight increases the level of serotonin, the hormone of happiness. Increased level of serotonin will reduce your desire for eating, especially the desire to consume fatty or sugary fatty foods.

`Another advantage that summer brings is the ability to spend a long time outdoors. Increased physical activity, whether it be normal walks around town or playing sports in the park, is leading to a greater number of burned calories and weight loss.

`Best of all is that in the summer there are so many delicious food that does not contain a lot of calories. There are plenty of low-fat fruits and vegetables, so you can not only enhance your appearance but also improve your health. Here are some of them:

Watermelon

Watermelon is a great fruit to tread thirst in the summer heat, as well as to satisfy your desire for sweet foods. And all this without increasing your weight. If you are feeling hungry and/or thirsty, you will not mistake if you choose watermelon.

But watermelon is not just water. It is an excellent source of vitamins A, C and B6.

150g watermelon = 45kcal

Beetroot

Beets reduces weight in different ways. It helps to get rid of excess water that is retained in the body, prevents constipation, and contain vegetable fiber which play an important role in the fight against fat.

Consumption of beets will help you deal with fatigue and depression.

One of the most important vitamins for women, folic acid, is present in beets. Moreover, beets is a rich source of magnesium, iron, vitamin C and potassium, and enhances immunity, protects against many cancers (particularly colon cancer) and heart disease.

85g beetroot = 37kcal

Black plums

Whether you eat them fresh or dried, black plums are great for keeping your line, because they are low-fat and rich with vegetable fiber and vitamin C.

Dried plums are ideal snack. It helps you to satisfy your appetite without consuming a lot of calories.

66g black plums = 30kcal

Blueberries

Blueberries are super foods that fight many diseases, because it contains many antioxidants that destroy free radicals in the body. They improve circulation, while reducing body fat, especially in the abdomen.

This fruit is an excellent source of vitamin C, magnesium, vitamin E and vegetable fiber.

70g blueberries = 40kcal

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