Marias Health Blog

Like whit fat, even among the carbohydrates you should choose the better options for a healthy diet. Many people believe that carbohydrates are the major cause to weight gain instead of fat, and choose to partly or completely leave out carbohydrates in the diet.
The fact is that without carbohydrates in our diet, we feel tired and feeble and the brain cannot perform optimally. Carbohydrates act as the main fuel for the brain and muscles work. Carbohydrates affect our blood sugar and therefore are my tips to avoid rapid carbohydrate which you find for example in white pasta, candy and pastries. Choose instead wholegrain pasta, unsweetened bread with whole grains, legumes, fruits and greens. After a heavy training session you can choose quick carbohydrate products for more efficient recovery.

I was asked if I recommend a diet and what I think about the South beach diet.
The South Beach diet is the one who joins my recommendations for how to eat. The diet allows the person to eat regularly and with all essential nutrients except in the first phase.
The first phase of the diet is to avoid bread, pasta, potatoes, rice, pastries, sugar and fruit during the first 14 days. The problem is that the brain needs carbohydrate to work properly and we will, among other things, to feel feeble and distracted. So instead of dropping carbohydrates completely, I would choose carbohydrates with low glycemic index and only eat a portion size of a fist. But then it depends on whether you are physically active or not. If you are working out regularly you have to eat more carbohydrates.
And it´s always allowed to eat fruit and vegetables!!!

An important thing to remember if you want to lose weight, don´t eat more energy than you consume during a day. And don´t stare blind on how much you weight, the most important is to feel comfortable with yourself. I am satisfied when I feel trained and comfortable in my clothes.

It was a successful opening!
I´m always doing everything the last minute. This week I spent decorating our massage room, exercise equipment purchased and prepared for the grand opening.
Look how nice it become!

The shopfront

The massage room.

In the future I will write a little about nutrition, I have included what I consider important to know. The body needs nutrients to function and the entire nutrient source have a specific task. By eating a varied diet, we give ourselves enough nutrition to feel good.
Energy from food comes mainly from the three nutrients: fat, carbohydrate and protein.

I will begin with the fat …
Many people associate fat as something bad and overweight but the fact is that fat is not only energy but also the vital substances that fatty acids and fat soluble vitamins. The fat has different functions in the body, among other things, it helps you to stay warm, affects your immune system and brain function, ensuring that your body absorb all the fat-soluble vitamins and antioxidants in food.
Good to know is that fat provides twice as much energy as protein and carbohydrates. There are different forms of fat, saturated fats, monounsaturated fats and polyunsaturated fats.

Saturated fat present in beef, pork and dairy products. The saturated fat to withstand high temperatures and has a negative impact on the body’s own production of cholesterol, which in turn increases the risk of cardiovascular disease. Thus, it is good to eat saturated fat in moderation and put more emphasis on monounsaturated fats.

Monounsaturated fats found in olive oil, olives, rapeseed oil, nuts and avocados. Monounsaturated fats have a positive effect on blood fats and the mitigation of cardiovascular disease.

Polyunsaturated fats are present mainly in vegetable oils, nuts and oily fish such as salmon, mackerel, herring. Polyunsaturated fats have a good effect on our health as it easily destroyed and broken down which prevents cardiovascular disease.

There is a whole jungle of different diets, which often deals with the exclusion of important sources of nourishment. Common to these diets is that they generally do not work in the long run. In order to obtain lasting results, whether you want to lose weight, be alert, stronger or increase your general well-being, it requires patience and planning. It takes time and patience to change eating habits. Remember that you do not need to change everything at once, put the focus on one habit at a time so it will gradually lead to a lifestyle change.

Start by trying to cook your meals yourself, if you are short on time, start with at least one homemade meal a day. When you cook your own meals, you get more knowledge about how different nutrient sources affect you and your body. You also get control of what you put in yourself because you know exactly what ingredients you use.

To keep blood sugar steady throughout the day you should eat regularly, which in turn keeps our spirits high. By eating breakfast, lunch, dinner and two snacks it is easier to keep the weight down.

Here are some tips for those who want to eat healthy …

• eat plenty of fruits and vegetables
• eat bread at every meal, like whole meal bread
• eat fish often, like 3 times a week
• switch to liquid margarine or oil when cooking
• reduce the intake of foods high in saturated fat and added sugar.

Now is the first workout done. During the summer, I have run and trained strength at the gym but after a while it becomes monotonous and I must admit that it has not become as much of that either.
Yesterday I trained back and arms before it was time for a spinning pass. Felt really good afterwards. I want variety in my training so I won’t get bored of it.  Now I longing for the autumn schedule to begin so I get a lot of diffrent workouts to choose from.
It is good to vary the workout with both strength and conditioning workout to use the whole body. Strength will increase muscle mass, which in dormant burn fat and fitness training is good in that it burns calories. Something to think about for those who want to reduce weight.

it should start in time…not

Now it´s not many weeks left until I open up the doors to my business. Me and my friend Sofia will work under the same trade name that is Healthguide, but both have their own individual enterprise. Right now, we wait for our sign to be clear so that we can print up business cards and advertising for us. I will return for more updates.

Welcome to my blog here on ShapeUp Club. My name is Maria and I am a qualified nutrition expert. I have a great interest in everything that make people feel good. Above all, I am interested in diet and exercise and this I will write about on this blog. There are millions of ways to eat and train, and here, I will tell my choice and my way of thinking.

Moreover, I will write about my start-up company called Health Guide lifestyle and welfare. In my business, I will offer health counseling and massage, I plan to open September 4. I am excited!
I am also going to write about my new work as a public health planner.

You are welcome to come with questions and requests for what to write about in the blog.
I am sorry for my bad English but I do my best.

See you here on the blog!
Maria