Que Es Una Dieta Balanceada?

La manera mas rapida y eficaz para adelgazar es combinar una dieta balanceada y hacer ejercicio habitualmente, pero en que consiste una dieta balanceada? Que comidas debemos consumir? Como se define una dieta balanceada? Bueno despues de platicar con varios expertos de nutricion y entrenadores, he decidido compartir algunos de los tips e informacion que me compartieron….

Todos coinciden en que para ver resultados positivos, debemos adoptar ciertos habitos de alimentacion, especialmente para no arruinar el progreso que hemos alcanzado con el ejercicio.


-Consumir 4 a 6 comidas y snacks todos los dias.
-Siempre planear tus comidas, esto significa prevenirte con un snack o comida entre comida que sea fresca y baja en grasa
-Comer tu comida despacio y saborear tu comida
-Seleccionar comidas bajas en grasas como frutas, vegetales, cereals integrales, productos lacteos bajos en grasa, carnes bajas en grasa, pescado y pollo sin pellejo
-Evitar comidas altas en grasas y calories
-Evitar azucares y harinas refinadas
-Consumir un total de 5 frutas y vegetales todos los dias
-Tomar por lo menos 8 vasos de 8oz de agua todos los dias
-Usar aceite de olivo o vegetal en vez de manteca u otras grasas de animal

El siguiente menu contiene 1,300 calorias (para perder una libra de grasas a la semana debemos consumir un total de 3,000 calorias menos)

Desayuno
12 oz de Café
Bagel, pan
Crema de Cacahuate
Crema half & Half

Snack (Entre Comidas)
Manzana (o Uvas, zanahorias, 5 nueces, fresas, Berries, Cherries)

Almuerzo
Pechuga de Pollo
Diet soda
Garden salad (Lechuga/Espinacas, Jitomate, Pepino, Cebolla, Zanahoria)
Aderezo light( Aceite de Oliva, una pizca de pimienta, limon y chile...mi propia receta...muy light y deliciosa!)

Snack (entre comidas)
Durazno (Lo importante es que sea una fruta o vegetal baja en calorias y alta en fibra)

Cena
Pechuga de Pollo
Pasta (Mejor si es integral)
Ensalada
Aderezo sin grasa
 
Lo importante es monitorear lo que comes, llevar cuenta de tus calorias para no arruinar el progreso que llevas con el ejercicio! Motivarte es mi motivacion! Tu puedes alcanzar tus metas si te lo propones...solo tienes que ser conciente, constante y disciplinado (a).

Tracy Anderson Workout

I just finished doing these amazing Tracy Anderson butt firming excercises! I recently started doing her Plie leg excercises and I have seen a great difference in the firmness of my legs and butt. Have fun. Excercise, eat right, stay active. Motivating you is my motivation.
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Burpee

Burpees: Work your entire body and increase your calorie burn with this difficult exercise. Scrunch down to the floor, jump legs out to a plank with your hands on the floor. Immediately jump legs in and jump up. Make it harder by making the jump at the end a tuck jump or make it easier by simply standing straight up before repeating.

Fitness Superstar Profile!

By: Paulina Cisneros

Ella es Carolyne, instructora de Español y madre de dos! No te digo su edad, pero si te digo que es una Súper Estrella del Ejercicio!! Ahora que estas retomando las riendas de tu salud y haciendo ejercicio, quiero sugerir que busques a alguien en tu entorno que te inspire, que este donde quiere estar en términos de su peso y talla. Carolyne acude al mismo gimnasio que yo, y me he dado cuenta que esta mamá de dos, es súper constante, disciplinada y siempre da lo mejor de ella. Esta semana nos va a compartir una rutina de ejercicios súper prácticos de 10 minutos que ella practica en su casa, en esos días en los que ir al gimnasio suena como una imposibilidad.

Meet Carolyne, she is a Spanish teacher and the proud mother of two. I will let you guess her age, but let it be no mystery…She is a real life, Fitness Superstar and inspiration! As you embark in this journey of health consciousness and as you make progress in your weigh loss efforts, look around you and find real life role models to help inspire you and motivate you to stay on track. Carolyne is a member at my health club, and I have witnessed first hand, how this momma works out and sets the bar super high when it comes to practicing good form, disciple and consistency. This week Carolyne is sharing with VidaGlam her quick, 10 minute, blood pumping home, office, do anywhere exercise routine for those days when going to the gym just seems impossible.

10 minute, Do-Antime, Anywhere Routine:
By: Carolyne Swaney

Todos hemos tenido un día donde ir al gimnasio simplemente no esta en los planes. Tienes mucho que hacer, estas cansado, o simplemente no quieres. Esta rutina es la respuesta a QUALQUIER excusa que tengas! Yo lo he hecho en el pasillo mientras los niños están en el baño, mientras tengo la cena en la estufa, o cuando simplemente no le puedo dedicar el tiempo para manejar al gimnasio, ir a hacer ejercicio, etc. etc. Esta rutina es un rapidin de 10 minutos y la puedes repetir para obtener los beneficios de unos 20 o 30 minutos de ejercicio. Lo mejor? No necesitas absolutamente NINGUN equipo. Solo un reloj para medir el tiempo.

We’ve all had that day when going to the gym is just not in the cards. Too busy, too tired, or you just don’t feel like it. This workout is your answer to ANY excuse in the book. I’ve done it in the hallway while the kids are in the bathtub, while dinner is on the stove, or when I couldn’t dedicate the time to drive to the gym, work out, drive home, etc. This quickie can be 10 minutes long or you can repeat the circuit for a 20 or 30 minute workout. The best part? You need absolutely NO equipment. You just need a clock or stopwatch.

INSTRUCCIONES:

Haz cada ejercicio por un minuto. Si se te hace muy difícil al principio o no puedes mantener la forma correcta, has 25 segundos del ejercicio, descansa 10 segundos y después has otros 25 segundos. Has los ejercicios en el orden en el que están descritos para que así trabajes todo el cuerpo.

DIRECTIONS:

Perform each move for 1 minute. If the move is too difficult in the beginning, or you find that you can’t maintain proper form, complete 25 seconds of the exercise, rest for 10 seconds, then complete 25 seconds more. Do the exercises in the sequence given to work different body parts and keep your whole body firing.

Tricep Pushups: Turn around on your bench and rest hands on the edge. Keep feet together and press down, bending elbows to 90 degree angles.

Bicycle: Work your abdominal muscles with the bicycle. Lay back, raise legs and place your fingers behind your ears. Twist fully to the right, and try to get your left elbow to the outside of your leg. Slowly (take at least two counts) twist to the left. As you twist, bring in the opposite leg, keeping the other leg straight. During the exercise, keep your low back pressed to the floor to ensure that your abs, and not lower back muscles, are doing the work.

 Squat Sides: These shuffles keep the focus on outer and inner thighs and torch through calories. Maintain a low, squatted position and step left foot to the left, pushing off that foot, bring it back to center and step right foot to the right. Push off the right foot, bring it back to the center, and repeat. The move should be performed quickly with a straight back, abs pulled tight!

                 

                                                                             

Transverse Lunges: Work the smaller muscles in your butt

with these lunges. Keep toes facing forward, and step back into a lunge, pressing low into the butt muscles of the front leg. Press down, hold for one count, then press up through the front heel. Step back foot out to the side and step back with the other leg to repeat.

                                         

Mermaids: This exercise works your entire core, and gets shoulders and back as well. Get in a plank position (push up position) with hands under shoulders. Lift one arm to the ceiling, keeping hips up and turning your body. Thread the upper arm through, and raise again. Complete 25 seconds on one side then switch sides.    

                                                           

How About a Salad?

It may sound boring, but eating two salads a day may exponentially help you lose those extra pounds you so eagerly want to get rid off. The trick here is to combine, healthy leafy greens, good protein, and a light salad dressing. Always ask for the dressing on the side, you would be surprised at the amount of calories you can cut just by ordering your dressing on the side. Good sources of protein are Salmon, Chicken, Turkey, Tuna or Soy. If you live in San Diego let me recommend some of my favorite salad restaurants…

1.-Tender Greens (Point Loma)- They have the best chicken salads; they use only top quality ingredients.

2.-Panera’s Bread (all over)- This is a chain restaurant, but they do very well when it comes to preparing delicious salads. My favorite to order from Panera’s is the Fiji Apple Salad, with a Salmon substitution.

3.-Lotus Café and Juice Bar(Encinitas)- For a more organic salad, you can try the Lotus Café in Encinitas, they have the most amazing, salads prepared with organic ingredients. They also make fresh organic natural juices.

4.-Champaigne French Bakery (Encinitas, Del Mar) – The Parisian salad with candied pecans and dried cranberries is the best here.

5.-InFlux Café (Golden Hill and Little Italy)- The goat salad is by far my favorite. Its prepared with goat cheese (thus the name), candied pecans and a vinaigrette dressing.

So there you have it, if you live in San Diego, these are some of the delicious options you have. Where ever you live, please consider making two of your daily meals a salad, trust me it will make a great impact on your weight loss efforts. Remember is the daily habits that make or break our progress, so keep consistent, exercise, eat well everyday and expect AMAZING results. Motivating you is my Motivation!

Probadita de Kickboxing...Kickboxing Taste!

Has considerado tomar una clase de Kickboxing? Si no lo has hecho déjame ser la primera en recomendártela!! Es que no solo vas quemar de 500 a 600 calorías durante una hora de Kickboxing, sino que hasta vas a brincar, memorizar coreografías de artes marciales, pero hasta vas moldear tus músculos y vas a aprender métodos de defensa personal. Aquí esta una probadita de lo que se espera en una de estas clases. Recuerda que motivarte es mi motivación! Que disfrutes…

Have you considered taking a Kickboxing class? If you haven’t, let me be the first to recommend it.. Not only will you burn from 500 to 600 calories per class, but you will also jump, memorize choreographed moves, tone your muscles and learn martial art moves and self defense methods. It is definitely an exhilarating experience. Here is a taste of what you may expect in a Cardio Kickboxing Class. Remember that motivating you is my motivation! Enjoy…

Celeb Trainer Tracy Anderson Reveals Her Best Moves for People Magazine

La entrenadora Tracy Anderson, quien ha trabajado con celebridades como Madonna y Gwyneth Paltro, comparte sus ejercicios favoritos a la revista People. Espero que les guste el link. Gracias!

Celebrity trainer Tracy Anderson reveals her best moves to People Magazine. She is known for training celebrities like Madonna and Gwyneth Paltro. Enjoy the link!  Thanks.