Tajikistan Labour, Healthy Living and Wellness

The Comprehensive 21 Day Fix Nutritional Plan

Posted by on Jun 29, 2015

The 21 day fix program is composed of one of the best nutritional plans you will ever come across. This nutritional plan is based upon a system of color coded containers, which determine the portions of food that you will consume on a daily basis.
Unlike many nutritional plans that tend to focus on controlling your food consumption through diet, 21 day fix regulates your food consumption through portion control. In this way you do not feel like you are sacrificing all of your favorite meals. The nutritional plan outlined by the 21 day fix program is incredibly easy to use, and even simpler to implement.
In order for you to know all there is to know about the nutritional plan, I will outline the most important things you need to know.

COLOR CODED CONTAINERS

As I mentioned above, 21 day fix uses a system of color coded containers that help you determine how much food you consume on a daily basis. The color of each container corresponds to the type of food you should be eating, making it easy for you to organize your meals.
Here are the color coded containers of 21 day fix, and their respective sizes.
1. Green Container: The largest container is composed of vegetables with high concentrations of nutrients. Each green container equals to 1 cup of veggies.

2. Purple Container: The purple container is composed of fruits, and each purple container is equal to 1 cup of fruit.

3. Red Container: The red container is made up of lean proteins, and each red container is equal to 3/4 cup of protein.

4. Yellow Container: The yellow container container consists of energy boosting carbs, and each yellow container is equal to 1/2 cup of carbs/starches.

5. Blue Container: The blue container contains healthy fats (mainly cheese, nuts, avocado, and coconut), and each blue container is equal to 1/3 cup of healthy fats.

6. Two Orange Containers: The orange containers hold seeds, oils, and dressings, and each orange containers is equal to 1 tablespoons of seeds, dressings and oils.

TARGET CALORIES CALCULATION

To calculate your target calories, all you need to do is use a simple formula. The formula is as follows:
(Your current weight in lbs by 11) – 350= target calories
The target calorie that you get should fall between 1200 and 2300 calories. Once you have your target calorie value, you can use the value to determine how many color coded containers you consume daily.
There are 4 calorie ranges that you can fall into, and each of them calls for a different allocation of containers. Here they are:

21 day fix eating plan

Once you know how many containers are allocated to you daily, all you need to do is create a nutritional plan. Take a look at the approved 21 day fix food list and the menu ideas, and create a plan that organizes the way you consume food in each container.
Always feature breakfast, lunch, and dinner into your plan, and also leave room for snacks as you might get hungry during the day. And do not worry, the nutritional plan is very filling; most people cannot consume all the containers allocated to them.
Remember to also create a calendar plan that shows you what you will eat throughout the week, as this will prevent you from straying from the program. Best of luck!

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Top 10 Holiday Diet Tips

Posted by on Apr 2, 2015

holiday dietEveryone loves a little vacation time, especially after a long and busy year. Going on holiday not only means taking off work, it also means taking off all constraints including diets. However, many people confuse this simple dietary diversion with over-indulgence, in turn reversing all weight loss gains that have been made throughout the year.

It is for these reasons that I have come up with some diet tips that you can follow during the holidays, so that you can manage to have fun without putting on pounds. Enjoy!

Top Ten Holiday Diet Tips

  1. When you dig into your holiday meal, be careful not to indulge in all the extra trimmings. This is because trimmings like butter, cheese, nuts, gravy, whipped cream, and cream sauces are the main source of calories.

By eliminating trimmings from your meal you can still enjoy the delicious main courses and leave satiated without adding on calories.

  1. Avoid Overeating: We have all seen that one uncle or grandfather who thinks that it is entirely acceptable to unzip their pants after a big meal. This is because overeating causes a strain against your clothes. Logic therefore says that if you wear snug attire you will be discouraged from eating too much so that you do not bulge out of your outfit.
  1. When you want to avoid eating, occupy your mouth with something else e.g. a piece of sugar-free gum. You will therefore not be tempted to try out the buffet in front of you.
  1. The holidays give us a chance to eat food that we do not have the chance to try out often during the year. Why then would you add food that you eat on a daily basis? The tip here is to avoid everyday dishes, in preference for food favorites that you only eat once in a while.

This tip also allows you to savor what is on your plate, thus allowing you to feel satiated without overeating.

  1. One trick that my best friend likes is to skip meals the day of a big holiday party, so that she can save space for what is coming. While this may seem like a good idea, all it does is cause hunger that will then lead to you overeating when the time comes. By following your normal breakfast, lunch, and a snack meal plan, you can show restraint when the holiday food arrives.
  1. In a continuation from the point above, skipping meals means that you will arrive at the holiday dinner hungry. However, if you do not come hungry, you have the chance to wait before you eat. The tip here is to wait for a minimum of 30 minutes before you start eating, so that you can scrutinize your food choices and make good dieting decisions.
  1. Avoid appetizers: While you are waiting to indulge in the main holiday meal, you might be tempted to snack on appetizers. However, appetizers can put on just as much calories as large meals, and it is wise to avoid them.

However, if there are veggies, salsa’s, small portions of nuts, and fruits, you can take these instead.

  1. If you have ever been to a holiday dinner or party, then you know that people usually get very drunk. To avoid this switch between alcoholic and nonalcoholic drinks. This is because alcoholic drinks like eggnog have a lot of calories, while water has none.
  1. While it is tempting to pile all the delicious looking food onto your plate, a better choice might be to put only 2 or 3 food items on your plate at one time. You can then return to the food table and put another 2 or 3 items on your plate once you are done with the first plate.

The aim here is to limit variety in order to control your appetite. Think of it like this; if you put 15 different foods on your plate you will overeat so as to try them all out, but if you only put 2 or 3 items on your plate you will probably not visit the food table more than twice.

  1. Do not stand too close to the food table as this will cause mindless eating. If you are standing right next to a food laden table, you will probably end up popping various foods into your mouth without noticing what you are doing.

As you can see, dieting while on holiday is entirely possible. By implementing the tips above you can guarantee that you do not overeat, ensuring that you do not come back from the holiday bloated. And don’t forget, the holidays are about more than food and drinks, they are about family.

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Become an Exercise Addict

Posted by on Mar 26, 2015

Become an Exercise Addict

Let’s face it, all of us have friends who never miss one day at the gym even if they have hectic schedules. Of course they are a little bit obsessive about working out. But the thing is we are jealous a little bit! Now, the good news for you is that we all have a chance to become fitness-obsessed. In this article we are going to show you 3 basic principles in order to make exercise as a habit.

1. You need to get up earlier

Right now, go and set your alarm for tomorrow and arrange everything you will need for your morning workout. The good way to wake up instantly is to switch on your lamp as soon as your alarm goes off, in order to wake up faster. The thing is that working out at the same time each day can help you to improve more quickly. Also, people who exercise in the morning are more likely to stick with their workout in comparison with those who exercise later in the day.But, if you are busy (and yes, we understand that work comes first) you should get your sweat session out of the way as the first thing in the morning, and you should find a certain time of day that you will make only for exercise. Whether will it be in the afternoon or in the evening, you just need to stick to it. Oh, one more thing – skip the snooze button! Never ever use the snooze button! Those extra few minutes in bed can actually make you more tired. So, no more snooze button!172748478

2. You need to give yourself 6 weeks

Most probably that you have heard for an urban legend that it takes twenty one days or six weeks for something to become a habit. It is probably more like six weeks for exercise habit. 9749964_s-300x225This is the period when you start to see visual changes in your body. And once you see these changes you will not want to go back to the old you! Also, this is the time when you will start to notice the difference in how you feel if you miss one or two days of exercise, and you will be grateful for the natural high that comes after a good workout.

3. You need to find your niche

So, you tried cycling and you hated it, or you have hurt yourself on your first day of some exercise. Well, you know what? That happens to everyone! It doesn’t mean that all forms of fitness are not for you! You need to get back out there and you should try a different one. You need to find something that makes you tune out and gives you a relaxation from your daily routine. The thing is that you need to find something that you like to do and to exercise with a pleasure. Maybe cycling is boring for you, but you like running for an example. Or maybe you are a gym guy! Every beginning is hard, but after some time you will get used to it and that will become your habit. You just need to push yourself! That’s all!group-classes

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