marți, 2 ianuarie 2018

Nutritia sportiva

                               Plan alimentar pentru sportivi


   Idiferent ca efectuezi sport de performanta sau exercizii fizice regulate pentru mentinerea sanatatii si a conditiei musculare, nutritia sporiva ocupa un rol deosebit de important in ecuatia stilului de viata sanatos. In viziunea mea, stilul de viata sanatos inseamna o dieta sanatoasa bazata pe alimente naturale, integrale, asa cum sunt luate din natura sau cat mai apropiate de starea naturala, activitatea fizica regulata care sa sa ne incante si care sa ne stimuleze intreg ansamblul de grupe musculare si o gandire optimista, pozitiva care sa ne alimenteze partea spirituala, energetica a fiintei umane.

   Cateva aspecte care subliniaza importanta alimentatiei pentru sportivi:

- efortul fizic stimuleaza regenerarea organismului , prin urmare celule au nevoie de nutrienti de calitate pentru a se reface in mod corespunzator;
 - este necesar un aport suplimentar de macronutrienti si micronutrienti care sa corespunda consumului energetic efectuat;
- nutrientii trebuie sa provina din surse variate pentru a raspunde nevoilor organismului;
- unii nutrienti asigura sursa energetica a organismului (glucidele, lipidele), altii ajuta la repararea si constructia musculara (proteinele), iar altii pentru formarea hormonilor (lipidele, proteinele);
- alimentatia sanatoasa mentine starea de sanatate la paramentrii optimi, indiferent de varsta, furnizind in acelasi timp energie, stare de buna dispozitie si un somn odihnitor si regenerant;
- alaturi de dieta, apa este un element esential, care ajuta la hidratarea organismului, la eliminarea produsilor reziduali si la functionarea optima a mediului intern (sange, limfa, lichid interstitial). Cea mai sanatoasa este apa minerala plata si apa oligominerala plata, preferabil depozitata si pastrata in recipiente de sticla.


Care sunt beneficiile aduse de un plan alimentar personalizat?

- furnizeaza intreg spectu de nutrienti necesari organismului, provenit din surse alimentare variate;
- asigura o mare paleta de alimente, prevenind instalarea monotoniei alimentare;
- te ajuta sa treci, cu usurinta, de la obiceiurile alimentare curente, la o noua perspectiva alimentara;
- este usor de urmat si este adaptatata fiecarui individ in parte;
- se pliaza stilului de viata modern, bazat pe viteza;
- te ajuta sa obtii performanta sportiva, respectiv corpul mult visat intr-un mod usor si accesibil.

Ce cuprinde planul de nutritie sportiva?

- meniul pe zile;
- combinatiile alimentare optime;
- denumirea furnizorilor de unde pot fi procurate alimente de calitate, curate, organice;
- necesarul caloric si de proteine pe zi;
- programul de suplimente alimentare care sa completeze programul alimentar.


Doresti sa-ti imbunatatesti performanta sportiva, te preocupa un program nutritional adecvat obiectivelor tale, vrei sa-ti cresti nivelul de energie, vitalitate si buna dispozitie? Sunt bucuros sa te ajut sa-ti atingi telurile tale nutritionale si sportive. Nu ezita sa-mi scrii pe adresa plantevindecatoare@gmail@com

Adrian Udrea - nutritie sportiva, remodelare corporala


miercuri, 27 septembrie 2017

Combate ridurile in mod natural

                                                Cum ne redobandim un ten tanar si radiant


   Pielea este cel mai mare organ al corpului, reprezentand 16% din greutatea sa, avand functii importante, respectiv protejarea structurilor interne si sustinerea organele de eliminare a produsilor reziduali (colon, plamani, rinichi). In acelasi timp piela ajuta la reglarea temperaturii organismului, protejeaza impotriva radiatiilor, infectiilor si a dezhidratarii.
   Sanatatea pielii poate fi afectata de mai multi factori printre care poluarea, dieta, nivelul de stres, greutatea, fluctuatiile hormonale, functionarea organelor interne care realizeaza eliminarea, expunerea excesiva la factorii de mediu (soare, vant, frig). De asemenea pielea reflecta emotiile si starile ce se petrec in interiorul organismului.
    Suprafata totala a pielii se reinoieste la fiecare 20 zile intr-un ritm influentat de ceea ce mancam, bem, mediu ambiant si cosmeticele pe care le folosim.
    Atunci cand pielea se subtiaza si isi pierde din elasticitate se instaleaza ridurile. Acestea sunt accentuate de expresiile fetei si incretirea fetei.
    Cele mai cunoscuta cauza a formarii ridurilor este acumularea de radicali liberi, care in timp duc la dizolvarea colagenului, protina care mentine supletea si integritatea pielii.

Recomandari:



- hraniti-va echilibrat si variat, adoptand planuri nutritionale judicios concepute;

- hidratati-va in mod corespunzator cu apa plata de izvor, din surse variate;

- expuneti-va la soare cu moderatie in intervalele orare recomandate (9:00-10:30, respectiv dupa ora 17:00);

- faceti regulat miscare intrucat aceasta intensifica fluxul sanguin in piele, hranind-o;

- consumati cantiati mari de vitamina C, precum si alimente cu continut ridicat in vitamina C, deoarce acest element contribue la formarea colagenului, proteina care genereaza fermitatea pielii;

- acizii grasi nesaturari de tip omega 3&6 contribue la meninerea apei in celula si la stimularea supletei si elasticitatii membranelor celulare; De asemenea acesti acizi  fac piela mai moale si matasoasa;

- folositi nutrienti care promoveaza productia colagenului, imbunatatirea rezistentei si elasticitatii pielii (siliciu, zinc).

- efectuati gomajul facial si corporal o data pe saptamana, folosind produse abrazive (exfolianti) naturale  ( malai, zat de cafea, zahar brun de cocos). Exfolierea ajuta la regenerarea pielii, indepartarea celulelor moarte, imbunatatirea circulatiei sanguine si limfatice si catifelarea pielii.


- aplicati apoi o crema, lotiune sau combinatie de uleiuri corespunzatoare tipului de ten si piele pe care o aveti;

-  aplicati creme pe baza naturala, bio adaptate tipului de ten (ten gras, uscat, mixt, normal, sensibil);

- folositi uleiuri presate la rece pentru a va realiza propra combinatie, in functie de timpul tensului pe care-l aveti.





Iti doresti un ten mai radiant, proaspat si vital?, Doresti sa ai  piele mereu tanara, curata si care denota vitalitate si tonus?, Te preocupa produsele de ingrijire a pielii pe baza de ingrediente naturale?, Doresti sa folosesti creme pe baza de ingrediente naturale adaptate tipului de ten si varstei pe care o ai? Iata cu ce pot sa-ti vin in ajutor:
- recomandarea cremelor naturale in functie de tipul de ten si de varsta (ten gras, normal, uscat, acneeic, ridat);
- conceperea unor formule pe baza de amestecuri de uleiuri naturale adaptate tipului de ten pe care-l ai;
- indicarea celor mai naturale geluri de dush pe care sa le folosesti pentru igiena corporala;
- sugestii privind calitatea deodorantelor naturale, sapunurilor pe baza naturala;
- alte sugestii deosebit de pretioase.

Te astept cu mare intres sa-mi scrii doleantele tale pe adresa plantevindecatoare@gmail.com








 

marți, 20 decembrie 2016

Cum sa ma ingras



Exista tot felul de pareri exprimate pe siteuri si forumuri cu privire la castigarea de kg in plus. Unii propun sa consumi cantitati din ce in ce mai mari de alimente, altii indeamna sa consumi fast food sau multe dulciuri. Prin urmare, exista o multitudine de opinii emise, unele de un anumit continut, insa foarte multe care sunt putin aberante si chiar periculoase. In continuare am sa explic de ce.
In conditiile in care avem mese regulate si echilibrate, introducand in dieta toate grupele alimentare si totusi nu ajungem la o greutate satisfacatoare, intervin cateva aspecte de luat in calcul precum: asimilarea deficitara, flora intestinala perturbata, existenta parazitiilor intestinali, probleme ale glandei tiroide, stres accentuat.. Acestea sunt cele mai frecvente si mai raspandite provocari de sanatate. Echilibrand aceste cauze, organismul incepe sa asimileze nutrientii si se agjunge la greutatea dorita, fara a castiga tesut adipos (de grasime).. La urma, cresterea in greutate este bine sa se faca prin cresterea masei musculare si nu a stratului de grasime.

  
Doresti sa castigi in greutate intr-un mod rapid si eficient, te preocupa sa ajungi la greutatea corporala optima pe cale naturala, esti in cautarea unui plan alimentar adecvat nevoilor tale? Sunt bucuros sa te ajut la atingerea acestor deziderate. Scrie-mi pe adresa plantevindecatoare@gmail.com si haide sa demaram mijloacele care te ajuta sa obtii corpul dorit.

 Adrian Udrea- nutritionist sportiv, fitoterapeut, specialist anti-aging Timisoara

   Aspectul fizic este cel care ne da incredere, siguranta, ne face sa ne simtim bine si sa aprecim cu usurinta alte lucruri in viata. Vorba aceea''Cand te simti bine in pielea ta, totul vine de la sine''.

joi, 29 septembrie 2016

How to protect muscles damage



                                Antioxidants and muscles



   Antioxidants refers to a group of compounds that fights free radicals. A free radical is group of atoms or simply atoms that have an odd number of electrons and can form when oxygen interacts with certain molecules. Once this happens and a few free radicals form, a chain reaction occurs and they take over your immune system and other physiological functions and have a very negative effect on your body.
   Without going into the scientific details, a by-product of exercise (using oxygen for muscle contraction) is the presence of free radicals (oxidation). If not removed, these free radicals will damage every muscle cell that they make contact with and are a key factor in why we are sore for four-to-five-days after exercise and require long rest periods between exercising muscle groups. Basically, these free radicals are molecules with an electron missing. These molecules then begin to steal the missing electrons from our good cells causing extensive damage to the body.
   Berries – Are full of powerful antioxidants known as anthocyanins which help maintain muscle and may prevent cancer.

   Anti-oxidant Rich TeasGreen tea, white tea, oolong tea, rooibos tea, and black tea contain antioxidants called polyphenols that protect your cells from free radical damage.

   Cruciferous Vegetables: Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. Try to get three or more servings of these vegetables each week. It’s also interesting to note that cruciferous vegetables can be a dieting bodybuilder’s best friend, as in many cases they require more calories to be digested than they provide.

   Allium Vegetables: Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilder’s diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them.
  Vitamin C: is required for the growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. It is also essential for the healing of wounds, and for the repair and maintenance of people's cartilage, bones, and teeth. C also helps with blood pressure by strengthening the walls of the arteries. It can also prevent damage to cells caused by aging as well as help reduce stress.

   Vitamin E: Vitamin E acts as an antioxidant which reduces the build-up of oxidation or free radical damage caused by exercise and physical activity. In studies done at Tufts University in Massachusetts, vitamin E doses of 200 to 400 I.U. provided a reduction in muscle soreness in younger men who exercised, but did not exercise everyday. Eating foods rich in vitamin E, such as almonds, sunflower seeds and wheat germ, help restore glycogen to the muscles which reduces soreness.
    Selenium: A recent study published in the American Journal of Clinical Nutrition included 891 men and women age 65 and older. Researchers measured blood selenium levels and tested muscle strength by looking at hip flexion, knee extension and hand grip. During six years of followup, those with the lowest selenium levels and weakest muscles were found to be the least likely to survive. This finding is consistent with those from previous studies linking both muscle weakness and low selenium levels to increased mortality.

Do you want to have a quality diet, providing all essential nutrients, you need new tips on food diversity, you want a diet as healthy as can be,  anxious to reach faster your sports goals, you want to purchase dietary supplements at most quality? Write me by email, tell  your story and the sports goals pursued and we will strive to design the best nutritional program to meet your needs.

Adrian Udrea- sports nutritionist

wellnessexpert31@gmail.com

marți, 23 august 2016

Personalized diets plans



Hello everyone!

  My name is Adrian Udrea, I am From Romania, Europe and I am delighted to meet you and your requirements.
A few things about me:

   I was born on October 29, 1984 in a small town, situated in southwestern part of my country. I grew up and spent my childhood in both rural and urban areas, enabling me to realize and get the picture how life goes in them both. Country life allowed me to get closer to nature and discover the natural course of life.
   My grandmother used to raise and look after all kinds of  poultry (chickens, turkeys, ducks, guinea fowl), as well as pigs, cows, cats, and dogs, and I  used to get involved in there feeding  and care. Thus, I began to get attached to them and came to understand, in time, there behavior.  
   As time went by I started noticing that state of health of this creature was dependent on the environment they were kept, and food.
    I remember my grandmother was in favor of natural food (grains, grass), and letting the animals to roam the surroundings ( free range). This way they kept healthy, vigorous, lively, and rarely fallen ill.
   On the other hand, the neighbors  across the street used to keep the birds closed and feed them with artificial food. The effect reflected in their health shortly. It’s true they were growing faster, but usually after a while they ended up getting a disease or couldn’t walk properly. Besides, the joints were less strong, denoting nutritional deficiency.
   That early experience I went through made me understand the importance and the impact of nature and quality food on human body and wellbeing. Later, I came to the conclusion that rules/ principles of health for animals or pets regarding nutrition, spending time in nature, and physical movement are as applicable as those for animals. Moreover, pets who lead lifestyle similar to there owner are subjected to the same disease. More and more human ailments are developed by pets ( diabetes, arthritis, obesity, cancer). All these health issues could be prevented adopting a healthy lifestyle.
   In my view, the main factors (aspects) that play a vital role in health are: organic whole food, physical activity, positive thinking, and staying in touch with nature (earth, water, fire, and air).
Training, qualifications and experience:
- I hold a certificate in Nutrition
- I completed a masters programme in Fitness and Health
- Diploma in phytotherapy ( herbology).
- Diploma in acupressure
- Diploma in reflexology
- I worked as a herbalist in a herbalist's (shop)
- I design nutrition and wellbeing programs via internet or in my private office
- I provide personalized (customized) herbal programs (formulas) via internet or in my private office space.
What can I do for you?
- help and guide you towards attaining your health and wellbeing goals
- I always aim to make my programmes achievable, realistic and lasting
-  make positive and meaningful changes to your health without being dull or overly restrictive.
- I am a keen advocate of an active and healthy lifestyle
- advise and assist you during the balancing process.
- empower you to stick to the recommendations and stay motivated (driven).
- answer to your questions along the process
- provide tips for matters that could arise.
How does the consultation go?
- During the initial consultation we will gather a detailed picture of your your current state of health. In this regard, you will have to share with me information about heart, liver, kidney, pancreas condition, level of cholesterol, blood pressure, and your mood. Apart from that, a brief story of the main ailment and its symptoms. Based on these, I am able to design a customized nutrition and herbal program, along with others wellbeing hints, to be taken for a period of 2 or 3 months.
- Follow up session:
In this follow up session we'll review your progress and discuss the next steps in your health plan. So, to keep track of the progress you make.
Areas of nutrition and herbalism (phytotherapy) I deal with:
- balanced diet, constipation, diabetes, diarrhea, digestive problems, healthy eating, heart disease, high blood pressure, high cholesterol, hyperthyroidism, , hypothyroidism, irritable bowel syndrome, menopause, sports nutrition, stress, thyroid problems, tiredness, weight gain, weight loss.
Fees:
- initial consultation : 60 €, $ or 55 £
- follow up sessions: 50 €, $ or 45 £
Contact details:

Natural treatment programs



Hello everyone!

  My name is Adrian Udrea, I am From Romania, Europe and I am delighted to meet you and your requirements.

A few things about me:


   I was born on October 29, 1984 in a small town, situated in southwestern part of my country. I grew up and spent my childhood in both rural and urban areas, enabling me to realize and get the picture how life goes in them both. Country life allowed me to get closer to nature and discover the natural course of life.
   My grandmother used to raise and look after all kinds of  poultry (chickens, turkeys, ducks, guinea fowl), as well as pigs, cows, cats, and dogs, and I  used to get involved in there feeding  and care. Thus, I began to get attached to them and came to understand, in time, there behavior.  
   As time went by I started noticing that state of health of this creature was dependent on the environment they were kept, and food.
    I remember my grandmother was in favor of natural food (grains, grass), and letting the animals to roam the surroundings ( free range). This way they kept healthy, vigorous, lively, and rarely fallen ill.
   On the other hand, the neighbors  across the street used to keep the birds closed and feed them with artificial food. The effect reflected in their health shortly. It’s true they were growing faster, but usually after a while they ended up getting a disease or couldn’t walk properly. Besides, the joints were less strong, denoting nutritional deficiency.
   That early experience I went through made me understand the importance and the impact of nature and quality food on human body and wellbeing. Later, I came to the conclusion that rules/ principles of health for animals or pets regarding nutrition, spending time in nature, and physical movement are as applicable as those for animals. Moreover, pets who lead lifestyle similar to there owner are subjected to the same disease. More and more human ailments are developed by pets ( diabetes, arthritis, obesity, cancer). All these health issues could be prevented adopting a healthy lifestyle.
   In my view, the main factors (aspects) that play a vital role in health are: organic whole food, physical activity, positive thinking, and staying in touch with nature (earth, water, fire, and air).

Training, qualifications and experience:

- I hold a certificate in Nutrition
- I completed a masters programme in Fitness and Health
- Diploma in phytotherapy ( herbology).
- Diploma in acupressure
- Diploma in reflexology
- I worked as a herbalist in a herbalist's (shop)
- I design nutrition and wellbeing programs via internet or in my private office
- I provide personalized (customized) herbal programs (formulas) via internet or in my private office space.

What can I do for you?

- help and guide you towards attaining your health and wellbeing goals
- I always aim to make my programmes achievable, realistic and lasting
- make positive and meaningful changes to your health without being dull or overly restrictive.
- I am a keen advocate of an active and healthy lifestyle
- advise and assist you during the balancing process.
- empower you to stick to the recommendations and stay motivated (driven).
- answer to your questions along the process
- provide tips for matters that could arise.

How does the consultation go?

- During the initial consultation we will gather a detailed picture of your your current state of health. In this regard, you will have to share with me information about heart, liver, kidney, pancreas condition, level of cholesterol, blood pressure, and your mood. Apart from that, a brief story of the main ailment and its symptoms. Based on these, I am able to design a customized nutrition and herbal program, along with others wellbeing hints, to be taken for a period of 2 or 3 months.
- Follow up session:
In this follow up session we'll review your progress and discuss the next steps in your health plan. So, to keep track of the progress you make.

Areas of nutrition and herbalism (phytotherapy) I deal with:

- balanced diet, constipation, diabetes, diarrhea, digestive problems, healthy eating, heart disease, high blood pressure, high cholesterol, hyperthyroidism, , hypothyroidism, irritable bowel syndrome, menopause, sports nutrition, stress, thyroid problems, tiredness, weight gain, weight loss.

Fees:

- initial consultation : 60 €, $ or 55 £
- follow up sessions: 50 €, $ or 45 £

Contact details: