What are Calories?

When it comes to losing weight you always hear people about calories, but what are calories anyway? A calorie is really nothing else than a unit of measurement that indicates the energy of food. The main components of our food are carbohydrates , proteins and fats . These nutrients are used by the body for energy, which is measured in kilocalories.

energy of food

What are calories?

Carbohydrates and proteins produce the same amount of energy, namely 4 kilocalories per gram. Fat is a more concentrated energy source and delivers more than twice as much energy, 9 calories per gram. Another energy source is alcohol , alcohol contains slightly fewer calories than fats, namely 7 per gram.

Proteins – 4 kcal / gram
Carbohydrates – 4 kcal / gram
Fats – 9 kcal / gram
Alcohol – 7 kcal / gram

Burning calories

The body uses the energy of the calories in two ways. Even at times when you do nothing, the body needs a certain amount of rest energy to breathe, keep digestion going, make the heart beat and perform other bodily functions. This is also called the basal metabolism ( resting metabolism ).

The amount of energy that the body needs for these processes can vary per person and depends on several factors, such as gender, height, age and muscle mass .

As rest energy (basal metabolism) the body consumes an average of 1200 calories per day. The rest of the energy consumption comes from daily activities such as work and sports. People with an active job and who exercise regularly burn more energy every day than people who are less active.

You can increase your resting metabolism by increasing your muscle mass, which is why strength training is particularly suitable. You can eat more without gaining weight. Strength training helps you achieve a lower fat percentage faster .

How many calories do I need?

If you want to lose weight (also called cut in the strength sport ) or want to gain weight (in the strength sport also called bulking ) the number of calories you eat is important. However, the energy you receive does not say anything about the quality of the food.

A march, for example, provides you with a lot of energy, but does not contain any vitamins , minerals or fibers . These are therefore also referred to as ’empty calories’. For example, fibers, which are mainly found in vegetables , fruit , pasta , rice and quinoa , hardly provide any calories, but should form an important part of your daily diet. They give you a feeling of satiety so that you are less likely to grab unhealthy snacks .

If you want to lose weight it is not smart to eat too little. Such a crash diet is a short-term strategy that always produces the unwanted results in the long term. When you don’t get enough calories your body gets energy from (muscle) protein to get enough energy. In addition, your body needs sufficient nutrients to keep important physical processes going.

Five foods that are bad for your skin

Of course you know that it is important to use a good skin care product for beautiful skin. But did you know that your diet also plays a major role? Everything you eat is absorbed by your body and skin. Your skin also shows whether you have a healthy diet. Of course it is wonderful to ‘cheat’ for a day. Unfortunately, this is often an attack on your skin. Which foods are really bad for your skin and should you avoid them?

Sugars, dairy products, soft drinks, fried snacks and chips are five foods that form a major attack on your skin. Below you can read why it is.

Sugars are bad for your skin

Cookies, candy and chocolate contain processed sugars. Too many sugars cause a reduction in the collagen in your skin. This makes your skin less elastic and ages faster. Well-known examples of snacks with processed sugars are cookies, candies and chocolate.

skin care

Go for healthier foods

Skip the chocolate cookies, Oreos or bars of milk chocolate and go for a healthier variant, such as dark chocolate. You can occasionally eat a piece of a bar with 80 percent cocoa. Check on the packaging if it is real dark chocolate. Or opt for an even healthier variant, such as an apple, a few strawberries, some grapes or a piece of melon. Pre-cut fruit trays are often available in the supermarket. This is of course very useful if you want to eat something sweet quickly.

Soft drinks

Just like cookies and sweets, soft drinks are packed with sugars. If you drink two glasses of cola, orange or another sugar-rich drink every day, your skin ages very quickly. The sugars in soft drinks cause glycolysis. In this process, sugar is broken down to pyruvic acid and this in turn leads to wrinkling. A good substitute for soft drinks is a glass of water with a slice of lemon or orange.

Drink two liters of water every day
Skin that receives sufficient moisture looks younger and shines more. By drinking a minimum of two liters of water per day, you provide your skin with sufficient moisture. Your skin will not only shine more, but will also become more beautiful in color.

Dairy products

Have you had troubled, irritated skin for a few months? Then milk can be the cause. Cow’s milk consists of milk fat and milk sugar. Some people have difficulty digesting these ingredients. One person receives symptoms such as fatigue, diarrhea and abdominal debris. Another gets skin problems again, such as pimples, acne, red spots, skin infections and hives. So delete cow’s milk and milk products from your menu. Almond or soy milk is a good substitute for cow’s milk.

French fries and other deep-fried foods

Do you like going to the Mac? Then do this a little less often. Deep-fried products are full of bad carbohydrates and give you a short energy peak. After a while you get hungry again. Something that is not only bad for your line, but also for your skin. The products are fried in fats that are packed with the wrong substances. This in turn leads to skin damage.

Oven fries

Fancy a snack? Then make oven fries yourself. This is possible with normal or sweet potatoes. Homemade oven fries are much healthier and contain no fats.

Potato chips

A bag of chips is sometimes irresistible, but very bad for your skin. Potato chips contain sugars and unsaturated fats, so you can get acne. Do you enjoy pruning on the couch in the evening? Then opt for a healthier variant, such as a handful of nuts or seeds. Nuts are packed with vitamins and minerals that nourish your skin and keep it elastic.

This way you get healthy skin

Do you want to nourish and care for your skin in the right way? Then it is important that you have a balanced diet. Choose products that are rich in vitamins, minerals and antioxidants, such as fruit and vegetables. These foods keep your skin elastic, young and healthy.

Opt for natural skin care

Of course it is also important that you properly care for your skin. You do this not only with healthy food, but also with a natural care product. Argan oil is an example of this. This product contains vitamin E, antioxidants, minerals and unsaturated fatty acids. These components really do wonders for your skin.

How do I quickly and easily remove red wine stains?

It all happens to us sometimes, accidentally you turn your red wine around. And there is a red wine stain on your clothes or on carpet. How do you get it out of your clothes easily and quickly? A few tips

Come quickly in action!

When you are still in time and the wine has just come in on your clothes, try to treat the stain with lukewarm water. It could be that the stain will disappear with only this solution. Nail Fungus Treatment Option

Sprinkle salt

Sprinkle salt

Sprinkle some kitchen salt over the red wine stew. Salt has properties to absorb liquids. Let the salt pick up the wine for a while, and the stain is gone! Do this in the following way!
First dab the red wine stain a little dry with for example a paper towel
Throw a thick layer of salt over it
Leave it for some time
Rinse the garment under the tap with cold water
Then throw the garment even more in the washing machine!

Do you want to stop with white wine?

This sounds a bit like a myth, and is weird to spill even more wine, but it really works. Pour over the red wine a good dash of white wine. Leave it for a long time, and then rinse your clothes or carpets well. This way your red wine stain disappears.

Gin, milk and beer

Besides white wine you can also use gin, milk and beer. Pour some gin, milk or beer over the red wine stain. Leave it for a long time, then withdraw well and then rinse the stain well. And away is your red wine spot!
Pay attention! Cold milk does not work, only hot boiling milk.

White vinegar

Rub a little vinegar over the red wine stain immediately after the accident has occurred. Wash the garment afterwards on a normal stand and if it is good the wine stain is gone!

Being Overweight due to bad Breakfast

What you eat during the day gives your body energy and building materials that day. All that remains is used the night after for regenerating cells in your body. So the next morning there are no more nutrients in your body. The breakfast must therefore ensure that you get enough nutrients to keep it going for a while. If you do not (good) breakfast, your energy value will fluctuate and you will get multiple energy tips during the day.

breakfast

A fluctuation in your energy value is very annoying because you will get energy dips. An energy dip makes you very tired. You also get hunger and sweet appetite, so you eat a lot of (mostly unhealthy) snacks. This can cause overweight again. The choice of breakfast is therefore very important. There are three choices:

No breakfast: If you do not have breakfast, you do not get any nutrients inside. After a while you get a fluctuation in the energy value. One moment you have a lot of energy; the other moment you have an energy dip.

Carbohydrate- rich breakfast: This is a breakfast with many simple carbohydrates. These carbohydrates work very quickly on your energy value. This means that your energy rises quickly. The problem, however, is that your energy also drops quickly again. Then you get a fluctuation in your energy value. This fluctuation starts earlier if you take a carbohydrate-rich breakfast than if you do not eat anything in the morning.

Balanced breakfast: A balanced breakfast contains a mix of proteins, carbohydrates, vitamins, minerals and fiber. Examples of such a breakfast are the shakes of Herbal life or Timfit. A balanced breakfast is almost impossible to get out of food. If you take this breakfast out of “normal” food, you also get a lot of calories at the same time.

Consequences of a carbohydrate-rich breakfast or no breakfast

A carbohydrate-rich breakfast or no breakfast has many bad consequences. Through the energy dips you get hunger and sweet appetite. So you eat a lot of snacks (usually these snacks are not healthy). This can make you overweight. The energy tips also ensure that you are often tired during the entire day. If your breakfast contains little fiber, you can get digestive problems. Breakfast also influences mood, physical and mental performance and health. A good breakfast is therefore very important!

Consequences of a balanced breakfast

A balanced breakfast provides long-lasting energy. So you do not suffer from energy dips. Because of this you will have less sweet appetite and will eat fewer snacks. This therefore ensures weight control. Your digestive system will also work well because of the many fibers that are present in such a breakfast. But a healthy breakfast has even more benefits! Your mood and physical and mental performance will become much better. You can concentrate better and improve your alertness. Of course, your health will also become much better.

Boost Your Brain Power with These Ingredients

Walnuts

Walnuts give you both omega-3 fatty acids and vitamin E, which is an important antioxidant. Studies have shown that ingestion of walnuts on a regular basis strengthens memory and learning ability.

Tip! A handful of walnuts a day will reduce your risk of atherosclerosis – even in the brain – and to develop Alzheimer’s later in life.

Chocolate

Cocoa and dark chocolate with at least 70% Cocoa content contains flavonoids, a type of antioxidant that has been shown to affect brain health. The flavonoids increase blood flow in the body and brain to provide more nutrients and oxygen.

Tip! Chocolate has a fairly large calorie content, so the quantities still need to be limited to avoid other adverse health effects.

Turmeric

Turmeric, which is also found in curry, combats inflammation in the body. The yellow dye in the turmeric also protects the brain from dementia, and it also stimulates the production of new brain cells.

Tip! You will find, among other things. turmeric in Thai dishes and Indian food. Use it also in dressings, marinades for meat and pasta sauces.

Alcohol

Alcohol in raw quantities is of course really bad for the brain. It can cause dementia. But in small doses, alcohol actually protects against both dementia and atherosclerosis and keeps your heart healthy – as long as you enjoy it in the limited amounts.

Tip! Drink a maximum of ½-1 item per day. And no, you can’t save together for the weekend.

Sage

Sage prolongs the effect of the neurotransmitter oxyacetylene in the brain and thus improves the transmission of signals and information between the nerve cells. Intake of sage has among other things a measurable, positive effect on memory.

Lactic acid

The intestine has a huge surface, and just as the brain sends signals to the intestine, it also sends signals the other way. The intestine therefore greatly affects your brain. Both when it is good and when it is in imbalance.
Tip! Lactic acid bacteria that you find in eg. Yogurt and skyr helps keep your intestinal system healthy and well-functioning. You can also get them from sauerkraut, kefir and sourdough bread.

Green Tea

Green tea is something of a wonder because it contains both caffeine, theophylline and theobromine that stimulate the nervous system, counteract fatigue and sharpen your attention. Green tea also inhibits the production of the protein substances that cause dementia and Alzheimer’s.

Tip! Drink a few cups daily. Choose an organic variety so you avoid pesticides that may be in many of the conventional green teas.

Water

The majority of the body – and the brain – are fluid. If you are well hydrated, you will have much more brain power than if you are in fluid deficiency. Read Full Article

Tip! Drink at least one and a half liters of liquid daily – more days when you exercise or are physically active otherwise.

7 Ways to Grow Your Hair Faster


Growing your hair can be frustrating. Most women’s hair grows only about 15 cm a year, although your genes play a role. External factors that can cause your hair to grow slowly are strict diets – causing too few nutrients to reach the roots – and stress, which can lead to brittle hair that grows very slowly and even begins to fall out prematurely. But don’t put your hands in your hair!

Here are seven tips that will help you keep your hair healthy so it grows faster.

1. Look out for Hair Care Products

Your hair roots need a lot of energy for your hair to grow. Hair care products with caffeine can make a difference because it stimulates the hair roots for better hair growth and helps prevent hair loss.

2. Try Your Hair Less

This allows your hair’s natural oils to nourish the entire length of hair, preventing you from getting split points (which you will need to cut later). Use a dry shampoo between days to keep your hair fresh.

3. Never Forget About Renovator

A good conditioner seals the entire hair length so that moisture and nutrients do not escape. It also reduces the chance of dry split ends that you will have to cut off. If you are worried about your hair that is easily oily, remember, you do not need to use your hair roots. Use it only on the lower part of your hair, which is drier.

4. Treat Your Hair Weekly

Invest in a hair mask that puts back essential fatty acids and nutrients in your hair. A nourishing mask once or twice a week can do wonders for your hair.

5. Regularly Brush Your Hair

Brushing your hair regularly stimulates blood circulation to your scalp. Better blood circulation causes more oxygen and nutrients to go to your hair follicles. This nourishes your hair roots and promotes healthy hair growth.

6. Dry Your Hair Straight

When you rub your wet hair with a towel roughly with a towel, lay the hair clippers (the outer part of your hair lying like scales over) rough and uneven. It damages your hair and leaves it cake. Instead, press the towel out the water from your hair without throwing your head upside down. Hair caps that lie smoothly over each other are stronger and shine more because they reflect light.

7. Feed Your Hair From within

Feed your hair from the inside by eating protein-rich foods and seeds. Your hair consists mainly of keratin, a type of protein, which can be supplemented by protein-rich foods such as eggs, lentils, Greek yogurt and legumes. Flax and chia seeds contain essential fatty acids such as omega 3 which stimulate blood circulation to your scalp for healthy hair growth.


Best Ways to Burn 100 Calories

It doesn’t have to be difficult to get the exercise fit. A daily bike ride, play with your children and a trip with the vacuum cleaner is actually really good and easy training. Banal maybe, but it works.

Go, walk, walk

How long do you usually talk on the phone at work during the day? Couldn’t it easily sneak up in an hour or more? If you get up and go around the office every time you talk on the phone, you get cranked about 250 hours into a year of 250 working days.

If you go about four kilometers per hour, which is equivalent to walking at a regular pace, you will put 1,000 kilometers into the exercise account both freely and freely. If you add the trips to the coffee machine, to the printer, to the toilet and to the canteen, the number of kilometers increases even more.

vitamiin and minerals

Tramp in the pedals

It can sometimes seem impossible to get the pedals on the bike in turns – especially in the winter. But if you make it a habit to jump in the saddle year-round at all the year’s approximately 250 working days, you end up with 500 cycling trips.

If you only have five kilometers to work, it runs up to 2,500 kilometers. This is equivalent to cycling along Denmark, not just once, but seven and a half times back and forth from Skagen to Flensburg.

On the bike ride, you strengthen the muscles of the legs, get a better condition, reduce the risk of heart disease and burn calories. A rule of thumb says 0.33 calories per. pounds of body weight per kilogram kilometers, you weigh 60 kilos, you burn about 20 calories in one kilometer. There are as many as 50,000 calories burned in one year. At the chocolate shelf, this corresponds to 219 march bars.

Run baby, run

If you are a mother, take advantage of the baby’s nap for a trip with the baby jogger. Lay out with short walks where you alternately walk and run, and build just as quietly so you finally reach the run you dream of.

Good baby jogger advice is to straighten your back, holding only one hand on the handle so that you get a natural swing with the other and not to hold on to the handle so you tighten your hands. Remember it is harder to run with a baby as a sidekick than alone, so it’s okay to run shorter trips than you did before you became a mother.

Also take a look at your older children and learn. They like to jump in trampoline for several hours, beating one charcoal bucket after the other and bucking and sipping without stopping. All that is reminiscent of many of the exercises we pay money for in a gym. So the next time your kids find the rope, then hop on.

Swing the dust brush

Yes, it is boring to clean, but maybe you want to go a little extra to the idea that it can actually count as exercise. The National Board of Health recommends 30 minutes of moderate activity a day, which is equal to exercise, where you become easier to breathe, but can still hold a conversation. It fits very well on a trip with the vacuum cleaner, up and down a step ladder to dust off and even more if you also grab a round of window cleaning.

Step by step

15,000 butt and thigh exercises in one year by changing just one small thing? Yes please. All it takes is that you choose the stairs rather than the elevator of your work. You go to work about 250 days a year, and if there are a staircase of just 30 steps that you take twice a day, it will be 15,000 annual steps that improve your fitness and train your buttocks and thighs. In addition, you also strengthen your calf muscles and your joints and bones in the body. Remember that the faster you step on the stairs, the better for your fitness.

Up and down

Approximately every other Dane sits down for more than eight hours a day, and sedentary activity can be risky for, for example, type-2 diabetes and cardiovascular disease, as well as losing muscle mass and risking back pain.

If you exercise, you should be less worried about sitting still, but still rise up and work at least once every 45 minutes. It is the good solution, and corresponds to 10 times on a full working day.

If you take the habit of you, you can put 2,500 checkers on a typical work year. Just as you can rejoice in the idea that you burn 20 percent more calories when you stand up because your body needs energy and therefore boosts the processes that break down fat and sugar. If you sit down for an hour, the fat burning enzyme lipase drops by 90 percent.

Flat Stomach – How to Eat your Stomach Away

1. Limit the Quickly Cohydrate

If you eat too many fast carbohydrates such as white bread, juice and sugar, the insulin hormones swarm around the body and cause the female body to deposit fat in the same places as men? namely on the stomach instead of on the thighs and on the buttocks. Therefore, replace the fast carbohydrates with good, slow carbohydrates if you want to get rid of the fat on your stomach.

Eat rye bread, bran biscuits, river bread, stone age bread, tortilla pancakes, whole grain pasta and rice. But be aware of the crowd. Slow carbohydrates are absorbed better in the body, but still need to be burned so you can’t eat a whole pack of rye bread.

2. Eat Easy with Fat

If you want to get rid of your stomach, paradoxically, it also applies to eating plenty of healthy fats from eg. avocado, mayo, olive oil, nuts, grains and fatty fish. The monounsaturated fat lubricates the cell doors to better close the sugar, lowers the insulin and thus causes the body to remove the fat from the stomach.

– You need to eat copious amounts, otherwise it doesn’t work. Eat for example 20 almonds for breakfast, 2 tbsp. olive oil pesto for lunch, 20 nuts in the afternoon and an oil shot in the evening.

You also need to eat fruit, but the fruit sugar is filled with carbohydrate, so you should think about an extra time.

Don’t eat fruit alone. Instead, cut an apple to a salad, eat berries on top of your breakfast, or grab a handful of nuts with the fruit in the afternoon. Otherwise, the carbohydrates jump directly into the bloodstream and send a signal to the body that it is ready for battle. And if you’re just sitting in the office, your body stores grease instead.

3. JOIN THE PROTEINS

Protein should be the base of your meals. Make sure you always have meat, fish, milk products or cheese on the plate.

– The proteins are primarily for you to get tired. And then it also has the luxury that it increases fat burning even when you sit still, explains Alice Apel Hartvig.
Go for protein from meat, poultry, fish, shellfish, eggs, dairy products and cheese.

4. EASY COST PLAN

Screw all your meals together so you get saturated with protein, get plenty of healthy fat and a bit of slow carbohydrates. A typical day could look like this:

MORNING FOOD: Skyr with berries and ?? almonds
INTERMEDIATE: Bran biscuits with cheese
BREAKFAST: An omelet with cottage cheese, avocado, tomato and pepper
INTERMEDIATE: 20 nuts and a little dark chocolate (min. ???)
AFTENSMAD: Tortilla sandwich with meatball, salad and fresh cheese