Boa forma (Portuguese) (good physical condition)

Cadernos PROTESTE (Portuguese) (notebooks PROTESTE), DECO PROTESTE Editions:

In: Bibliografia.bnportugal.pt. (2016). BNP - Bibliografia Nacional Portuguesa. [online] Available at: http://bibliografia.bnportugal.pt/bnp/bnp.exe/queryED?sed=DECO+PROTESTE [Accessed 26 Mar. 2017].

It is a diary in which we write what we eat daily, our physical activity goals and we point out parameters such as weight and heart rate under stress. It also gives interesting tips such as:

• «(...) maintaining a good relationship with others is the best recipe for balance. (...).»
• «(...) Next to the escalators is there a staircase? Make yourself to it to "put the machine to move." (...).»
• «An idea is just a dream until you write it: then it becomes a goal.»
• «Simulate your individual energy needs in www.deco.proteste.pt/alimentacao/emagrecer.»
• «There should be an alternation between meat, eggs, and fish, with a preponderance for the consumption of fish.»
• We should eat 3-5 servings of fruit per day.
• «(...). Throughout the day, (...) five or six meals (...).»
• «(...). In the case of prolonged fasting (for example, when waking up), (...) it is good to give our body simple carbohydrates ([...] a piece of fruit, a fruit juice or an ice cream), (...).»
• «Occasional and moderate consumption: products rich in sugar and fat (cakes, patties, puff pastries, salty, desserts, soft drinks, chips, sausages) and alcohol.»
• «(...) the water supply (...) important role in controlling appetite. (...) liter and a half to two liters per day, which corresponds to about seven to nine glasses. (...).»
• «... when we write down everything we eat, we are less likely to commit infractions, and we gain an effective awareness of what we eat!»
• «... to lose weight, which even results is to increase consumption of vegetables and fruit, cut back on fats and sweets, increase the number of daily meals and physical exercise.»
• «(...) bread, (...). Avoid barring it with fatty products like butter or chocolate paste; (...).»
• «... banana is a relatively complete and nutritious food. It is rich in potassium, iron, and magnesium. Its caloric value is high (...).»
• «... fat slows digestion, (...). The consumption of meals with sauces, olive oil or butter should be moderate before a workout.»
• «... exercise reduces the likelihood of developing type II diabetes by 40 percent and by 35 percent the risk of cardiovascular disease.»
• «... very sugary foods with low fiber (for example, cakes) cause a greater release of insulin, (...).»
• «... the legumes (...) are very energetic, (...) few fats.»
• «Toes need space, especially when the foot is flexed, as do abduction during the walk. In the forefoot, the tip of the sole should be raised to follow the natural movement of the foot and prevent premature wear. (...) The back of the footwear should be stable and somewhat rigid, with a solid support for the heel and ankle.»
• «(...) exercise on the street, avoid (...) in the afternoon when ozone levels can be high. (...) www.fitmap.pt, (...).»
• «(...) Always weigh yourself at the same time, ideally when you wake up, if possible, without clothing (...).»
• «(...) Abdominal fat is related to metabolic risk, ie the risk of developing health problems associated with obesity, such as diabetes, cardiovascular disease, blood pressure, etc.»
• «(...) abdominal perimeter (...) zone corresponding to the waist (slightly above the navel), (...).» Low risk associated with abdominal circumference: up to 80 cm in women and up to 94 cm in men.
• «Maximum heart rate calculation formula: 208 - (0.7 x age).»
• Moderate effort: «intense walking, cycling, (...) swimming, dancing, water aerobics; duration of 10-60 minutes; (...) effect: it improves aerobic capacity (...).»
• Light effort: «gentle walking, (...) easy gardening, stretching; (...) effect: it increases the base resistance, accelerates metabolism, which increases energy consumption.»
• Very light effort: «dusting, walking; duration of 1 to 5 hours; (...) effect: it improves overall health and aids rehabilitation. (...).»
• «Everything seems impossible until it is done.»
• «Success consists of going from failure to failure without loss of enthusiasm.», by Churchill.
• «Do not wait for the ideal time. The ideal time is already!»
• «The path is made by walking.», by Antonio Machado.
• «Places to train, free and outdoors? (...) www.fitmap.pt».