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How to prepare yourself for the New Year

Before the New Year there are only six weeks left. If you want to put yourself in order, and by the beginning of the holidays look slim and attractive, then start working on yourself today. The theory of your health, advice on proper nutrition and sports exercises will help you find the right way and bring your body to order.

Theory

The first thing you need to do is to studyTheory. In other words, you should understand what our body consists of, what it requires, how it is better to take care of it, what food affects positively, and which - destroys our body.
For example, do you know, a rush of pleasure,Which you experience, eating a bagel, a bun, a donut or a croissant - this is not a game of your imagination. Since the late 1970s, we know that in the stomach, gluten breaks down into a mixture of polypeptides that can cross the blood-brain barrier. Having penetrated, they contact the opiate receptors of the brain and cause a sense of pleasure. These are the same receptors with which opiates are bound to create a pleasant, albeit addictive, effect.
The book "Food and the brain" and "Chinese research" will help you understand the correct approach to nutrition.

Food

Food is central to manyUrgent problems of man and society. And any approach to changing one's own body should begin with proper nutrition. If you have already studied the theory and know what food is suitable for your body, then it's time to introduce a new diet. A large number of useful recipes are contained in the books "Chinese research in practice" and "Ayurveda". Some of them:

RATATUI

Classic ratatouille with Mediterranean flowers, fragrances and herbs will become a wonderful main dish. Serve with cereal or salad.

Ingredients for 4 servings:
  • 1 tablespoon of sunflower oil
  • Pieces of leeks 7.5 cm long
  • 1 small green pepper, divide into 4 parts, peel and finely chop
  • 1 round eggplant, peel and cut into thick slices
  • 2 zucchini, cut into thick slices
  • 3 ripe tomatoes, peel the seeds and coarsely chop
  • 1 finely chopped garlic clove (optional)
  • 1/3 cube of organic vegetable broth (boil in 1 glass of water)
  • 2 teaspoons of dry oregano
  • 1 teaspoon dried marjoram
  • Salt to taste
  • Freshly ground black pepper
  • 115 grams of organic, fresh creamy goat cheese, cut into slices
READY
  1. Preheat the oven to 175 ° C.
  2. In a saucepan, heat oil over low heat. Add leeks, peppers, eggplant and zucchini. Slowly simmer, stirring frequently, for about 5 minutes.
  3. Add tomatoes, garlic, vegetable raw materials, oregano, marjoram; Salt and pepper to taste.
  4. Transfer the mixture into a mold, cover and bake for 30 minutes.
  5. Remove from the oven and remove the lid. Preheat the brazier.
  6. Put the goat cheese slices over the ratatouille. Fry, without covering, until the cheese starts to melt and is covered with a golden crust (about 5 minutes).
It is recommended in moderate amounts. Not recommended because of the presence of warming spices, eggplant and tomato. Does not contain dairy products, if you do not use goat cheese. Does not contain gluten.

SPAGHETTI WITH TOMATO CARAMELIZED SAUCE

Tomatoes "lady fingers", they are Roman tomatoes, are very tasty. That's why they are great for this sweet and sharp traditional Italian sauce. You can serve with bruschetta.

Ingredients:
  • 5 tablespoons extra virgin olive oil
  • 3 tablespoons chopped leeks
  • 1 clove garlic, finely chopped (optional)
  • 1 tablespoon chopped fresh thyme leaves
  • 900 g of tomatoes "lady fingers", peel and remove seeds (approximately 3.5 glasses will be obtained, see note)
  • 1/2 cup fresh basil leaves, very finely chopped
  • 1 tablespoon of tomato paste
  • Salt to taste
  • Freshly ground black pepper
  • 225 grams of dried spaghetti
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons lemon juice
  • 1/2 cup chopped fresh herbs, for example parsley, marjoram or sage
  • 1/4 cup freshly grated parmesan cheese
To quickly peel tomatoes from the peel, you canPlace them in boiling water for 1 minute, immediately put into cold water and peel off the hands. Seeds from bisected tomatoes can be removed with a spoon.
READY
  1. Preheat 3 tablespoons oil in a largeSauté pan over medium heat. Add the leeks and garlic (optional). Slowly simmer, stirring frequently until softening (about 3-4 minutes), add thyme and simmer until a characteristic aroma appears (about 30 seconds).
  2. Add the tomatoes, basil and tomato paste. Reduce the heat and cook, stirring occasionally, until thickened (about 40 minutes), adding a little water or olive oil, if the mass becomes too dry or begins to stick to the frying pan. Add salt and pepper to taste.
  3. Quickly bring to a boil saltedFiltered water in a large saucepan. Add spaghetti and cook until al dente according to the manufacturer's instructions (approximately 5 minutes). Strain the spaghetti, shift, while the water is still dripping, into a bowl and cover to keep warm.
  4. In a saucepan, where spaghetti was brewed, on a slowHeat up 2 tablespoons of olive oil, add lemon juice and fresh herbs. Transfer the strained spaghetti into a saucepan and mix thoroughly so that they are completely covered with oil and herbs.
  5. Spread the spaghetti with peas on warmed saucers or in small bowls. Spoon the tomato sauce and sprinkle with Parmesan cheese.

SIMPLE MACARONATE SALAD

Grab this salad with you on a barbecue orGuests, so that you have something to eat. This dish is hearty, recognizable and delicious, and no one will notice that there is no oil in it. In addition, his children love him. When buying a low-fat refueling in the store, make sure that there is not enough sugar in it.

You will need:
  • 450 grams wholly whole macaroni from wheat or rice
  • 2 large tomatoes - cut into cubes
  • 1 red or green bell pepper - remove the seeds and cut into cubes
  • 1/2 medium or large red bulbs - cut into cubes
  • 1 broccoli - cut into inflorescences and lightly boil for a couple
  • 425 grams of canned beans - drain and rinse
  • 425 grams of canned chickpeas - drained and rinsed
  • 1 / 4-1 / 2 cup sliced ​​or whole olives (if desired)
  • 1 cup or more of your favorite low-fat salad dressing
  • Salt and black pepper to taste
Cooking
  1. Cook the pasta according to the instructions on the package,Drain the water, rinse with cold water and put in a large bowl. Add the tomatoes, bell pepper, onion, broccoli, common beans, chickpeas and olives (if used). Mix it.
  2. Gradually water the dressing for a pasta saladAnd a vegetable mixture. Mix it. Continue adding the dressing and stirring until the salad is well covered by it. Season with salt and pepper to taste. Eat at room temperature.
Tip Inflorescence of broccoli can be slightly boiled in a pan with pasta: add them at least 2-3 minutes before the end of cooking. Drain and rinse with macaroni.
Bon Appetit!

Sport

In addition to nutrition, an important factor of goodPhysical fitness are sports exercises. The authors of the books "7 minutes on fitness" and "In a form for 100 days" have developed training complexes that can be performed at any time and anywhere. In other words, you do not need to waste time and money on a trip to the gym. All you need is to exercise regularly and correctly.
One of the complexes that will help train the flexibility and smartness:

Learn the theory, change the diet, do sports. Only so you can get the perfect body for the New Year. Take Action!
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