Health & Wellness

Why cant we drink sodas?

2011-02-15T11:30:00.000-08:00

One of the best explanations in this home video.

Obesity in adolescents

2010-12-28T11:36:00.000-08:00

You see it everyday, news and information that bring to the front our problem with our weight. It is a national problem. It’s not just your older sedentary population; it’s not just your overworked middle-age population; and it’s not just your nerdy teenage population. It is a national epidemic.

The first question I always have, is how did we get here? How did we go from one of the most physically fit nations, to just wallowing in our weight?
Over the last thirty years, food nutritionists and the food industry as a whole have embraced the idea of lowering our fat intake. This was a direct result of the information published by the government that encouraged less egg consumption because of the cholesterol found in eggs. After that particular piece of information, doctors began to discover that when we consume fat, we have higher incidences of cholesterol problems. The logical conclusion: fat must be bad for you. And so, an entire generation as grown up with fat-free foods. A whole generation grew up believing that fat was what made us fat, clogged our arteries, and generally caused ill-health.

So what did we do? We turned to carbs to make up for the loss in taste of food that had the fat removed; for you see, fat is what gives many of our foods their delicious taste. When you remove the fat, the taste must be artificially injected into the food. The end result is a food that is higher in carbohydrate content, but lower in fat. Hence, all the wonderful labels displaying the claim of “fat free” but neglect to mention the higher level of carbohydrates. Lowered fat should have created a population of slim, trim, healthy people. Right?

We could not have been further from the truth. As it turns out, fat is a necessary part of our metabolic processes. We need the fat in order to properly utilize many of the vitamins and nutrients we consume. When did we make this discovery? Probably some thirty years too late for some people.
Now, we have an entire generation of young people, who have because of their high carbohydrate food choices, become a nation of obese adults. Never before has a nation recorded the kind of obesity problems this nation is facing now. Never before have we ever had so much, to have so little. These young people are experiencing low self-esteem, weight related health problems, and whole host of emotional problems, thanks to obesity issue. How can we try to help them correct this problem?
According to the guides published by the USDA, calorie needs vary from one age group to another, one gender to another. So how do you determine what your individual needs are? You can setup a journal for recording your daily caloric intake for about a month. Make a note of your weight each day. If you don’t gain any weight during the course of that month, you’re eating your recommended calorie level in order to maintain your weight. Now, take that calorie information, use the food pyramid and comprise a combination of foods that will help you achieve this recommended daily intake, and still be enough to be filling and please the palette. You now have an individualized healthy eating plan. This is the safe sure way to reach weight loss goals. It didn’t become a problem overnight, and it won’t go away overnight.

Who's healthier?

2010-12-28T11:35:00.001-08:00

Now, here’s a tricky question. Do you suppose your health is related to your natural handedness tendencies? This is a question that has actually been studied and reviewed by member of the medical field, and to the best of their ability, there is no conclusive evidence that your natural handedness tendencies has anything to do with your state of health, or your disposition to any particular state of health.

Our overall state of health is dependent upon several factors: our diet, our exercise, our work habits, and our genetics. The first three contributors cross all natural tendency of handedness lines, and we find we have all forms of handedness in all sort of occupations, with all sorts of eating habits, and exercise habits. When you talk about our genetic disposition, you really have to understand that as a person, we received input from two parents: a mother and a father. While it is true that we normally take many of our traits from our parents, our natural tendency for handedness can come from as far back as a great-grandparent.

Our health is the culmination of inherited possibilities, and daily consistencies. We might inherit the potential for heart disease, but if we live a life of good eating habits, good exercise habits, and attend to nutritional and rest requirements; we can often overcome the inherited potential. We can glean some information from what has been learned about natural handedness tendencies to make some assumptions about a person’s personality traits that might contribute to the overall health of the individual, but nothing that can be tied directly to the “handedness” of the individual.

First of all, there is only about 10% of the population that is left-handed. Now, if you’re trying to conduct research, on any topic, you need a more even distribution of subject matter. If 90% of our population is right-handed, there is no way to get a proper perspective on comparative features.

The explanations of right-handed versus left-handed are still very vague generalizations, and no one group has been able to successfully explain why we are one way or the other. Since we aren’t even able to agree on the reasons for the existence of a preference, how could we possibly study the health of one group versus the other, and come up with any usable information?

What we can determine are some general characteristics of one versus the other, and draw “generalizations” from that information. Most often, left-handed people are less cautious than right-handed counterparts, leading us to assume that there are more health-risks for the less cautious. Second, there is the belief that left-handed people are more creative, more extroverted than right-handers; this would lead us to assume that again, left-handed people are more exposed to opportunities for ill-health or accidents.
In all of this generalization however, there is this fact: there are more left-handed women than men, and women tend to live longer than men. This evidence simply throws all other generalizations into a quandary. Does our handedness affect our health, I think not.

Metabolism: What Is It?

2010-11-22T05:38:00.000-08:00

The dictionary defines metabolism as the sum of all biochemical processes involved in life, or the sustaining of life. In application concerning our health, metabolism is related to the intake and use of food. In reference to the case in point it is our ability to utilize our food to the fullest extent.

Some people have really high rates of metabolism. In other words, when they consume food, their bodies burn it up almost as fast as then consume it. Then there are those of use who use our food intake so slowly, as to not even notice that we’re burning calories. These people who burn quickly are often slim and trim, the people who burn more slowly are the people with a tendency toward obesity.
The body’s metabolism is a unique process for each individual person. No two people metabolize food at the same rate therefore no two people have the metabolism. We all use our calories at different rates, with different results. Our metabolism, like our fingerprints is unique to each of us. But the need to understand and accommodate this metabolism is an issue that we all face.

All of this metabolic process is related to our calorie intake, our vitamin and nutrition needs, our thyroid and endocrine production, and how well all of these processes come together. For years, people have sought ways to raise the metabolic rate. If you can raise someone’s metabolic rate, you are then better able to control the burn of calories, especially for overweight or obese people. This would make the goal of better or improved health a much easier reality for those people.
Efforts to date have produced very little results. There are foods that we can consume that naturally raise our metabolic rate, but not to a great extent. What we need is a way to directly alter the rate. We need to be able to raise our metabolism to a point where we can actually see a benefit.

What determines our metabolic rate, as far as our genetics? Generally, we tend to inherit the same tendencies for metabolic rates, body frames, and other related body functions from our parents. Thus, the origin of “well, she comes from big people; naturally she’s going to be big”.
Right now, the greatest results in raising our metabolism come from exercise and building our muscle mass, while reducing our body fat. Adding more muscle to the body, in turn causes us to burn more calories, and this helps to elevate our metabolic rate.

Our metabolism functions also depend on how well we have taken care of our nutritional needs. The process of burning calories and creating energy is a delicate one, and one which must be carefully tended, or it can become imbalanced. It is often through these natural imbalances that we tend to “inherit’ our metabolic rate.

I believe through careful analysis, and attention to each person’s unique needs, we could bring about a more natural balance of the metabolic burn vs. the calorie intake. To a level where optimal health and weight control are in equilibrium.

Tips to keep you young

2010-11-22T05:11:00.001-08:00

Diet. The secret of youth is to have a balanced diet. Follow the instructions we have gave to ensure a comprehensive intake of nutrients and antioxidants needed.

Cook properly. Heat, light and excessive cooking can damage food, degrading its entirety. So, try to consume as much as possible fresh raw foods, as well as without peeling.

Avoid oxidizing agents. Every day we consume items that eventually degenerate our bodies. Among them is the snuff, alcohol, coffee, energy drinks and refined foods mainly. Try to avoid regular consumption of these items.

Start today. Do not wait until turning 40 to begin to care. The oxidation process is something that accompanies us throughout life. So, change your habits today, the sooner you start to take adequate food, more delayed and reduce the cellular oxidation.

How to eat at every stage of life

2010-09-23T13:14:00.000-07:00

Our food is not the same in different moments of our lives. The tastes and needs are changing. It is therefore essential to know how should eat at every stage. Find out in the next article.

Women especially must take care what and how we eat throughout our lives, due to the many changes in our body, puberty and adolescence, pregnancy and lactation and after menopause. For our body and mind are in perfect condition, it is necessary to maintain certain dietary habits in each of these stages.

Puberty and adolescence

During this period of growth our bodies and minds require extra energy to develop properly. However, today food is a problem in adolescents. Eating disorders at this age tend to collect the most number of victims, almost always the product of excessive cult of thinness promoted by the media. It is important during this stage to avoid an obsession with weight, eating habits and promoting healthy lifestyles.

The food in this period is very important because the customs that are purchased here, which will retain in adulthood. The intake of nutrients during puberty and adolescence is important. The bones are calcium, capturing the life and need all our body in general is moving from childhood to an adult body, so that nutritional needs are greatest. The greater physical wear and intellectual product of the study also make it necessary to complete feeding.

So, during this stage is essential in a balanced diet that includes all kinds of nutrients, and never skip a meal. Isocaloric diets at this age should be avoided, and if necessary, must be supervised by a professional.

Pregnancy and lactation

During this period our bodies has important hormonal changes, against which we must make some changes in our eating habits.

Nutrition during pregnancy should remain wide, but there are certain nutrients that we must strengthen, such as calcium, folate, iron and iodine. You should eat plenty of fiber, liquid and avoiding fatty foods and caffeine. This is achieved by eating plenty of fruits and vegetables, dairy products, whole grains and seafood such as fish and shellfish.

In the energy needs of breastfeeding mothers tend to be higher than during pregnancy. You should take plenty of water and calcium intake should be strengthened. It is also important to restrict certain foods that give a bad taste to milk, which we'll find out by the reaction of the baby.

Menopause

This period brings major hormonal changes in a woman's life, which affect all areas. Bone mass decreases due to reduced estrogen production, cholesterol tends to increase because of increased blood lipids, and skin and hair are very dry and dim. These changes usually also carry psychological consequences, such as listlessness, negativism, and sometimes depression.

A healthy diet can help buffer these effects. Betting on a diet rich in vegetables, fruits and vegetables, as well as in cereals and carbohydrates comprehensive. Fats should be reduced only to the good, such as olive oil, omega 3, almonds, etc. Fish is an ideal food at this stage, since it has fewer calories and delivers the necessary nutrients. Dairy products are important, but should be preferred skimmed. Meals should be regular and in small amounts and must be practiced a sport three times a week.

Chiropractic Care: A Benefit to the Well Individual?

2010-09-17T13:10:00.000-07:00

We don’t often think of the chiropractor until some part of our body isn’t functioning as it should, most often our back. But what about chiropractic care for the well individual? Is it a benefit to the well person, to visit a chiropractor when really nothing is wrong? You bet it’s a benefit and here’s why.

The very nature of chiropractic care is the belief in the body’s own healing properties. Quite often, we can have small problems in one area of our body, and not even realize it until the effect is felt in a much larger way, somewhere else.

The practice of chiropractic care focuses on the relationship between your spine and your nervous system. The spine is the structure, and the nervous system is the function. Chiropractic believes these two systems work in unison to keep and then restore your body’s health. The word “chiropractic” is taken from Greek, and means “done by hand”. This is exactly how chiropractic care works. The chiropractor uses his or her hands to manipulate your body, and help it to heal itself. It is the branch of the health sciences which focuses on the neuromusculoskeletal system. That’s a very big word to simply say how your spine and nervous system work together. The spine is the highway for your central nervous system; if the highway is blocked or traffic is jammed, they are usually able healers. Many cultures, the Egyptians, the Greeks, the Chinese, and even the Africans have used some form of chiropractic care for hundreds of years.

Why has it taken so long for chiropractic care to receive its proper recognition in western medicine? Because by its very nature, it creates a divide between traditional, western philosophies and practices and what the chiropractor practices. In modern, western medicine, prescription drugs play a huge role in our healing process. To circumvent all those years of development, and investment on the part of the drug companies, is like climbing a rock cliff. It has taken many years, much evidence, and the demand of the general public to finally make progress towards the implementation chiropractic medicine as a realistic form of healing.

Chiropractic care in the western civilizations however has experienced many hurdles on its way to becoming one of best forms of back care and preventive medicine available today. To date, much research has been done and much material published on the benefits and cost-effective nature of chiropractic treatment. The number of Americans who seek chiropractic care has more than tripled in the last ten years, and continues to grow each year. It is a known fact, if you’ve ever visited the chiropractor, the philosophy works, your body feels better, it heals better, and you aren’t cut, drugged, and off from work for 6 weeks to recuperate. It is interesting to note here, that chiropractors are still classified as holistic healers. In other words, they believe in the whole body approach to healing. So do the acupuncturists, and the herbal healers. It would seem to me, that traditional medicine as had a lot of catching up to do, and they thought they were in the lead!

Acupuncture: A Benefit to the Well Individual?

2010-09-09T22:27:00.000-07:00

Before we begin a discussion about the benefits of acupuncture, let’s talk about the origins of acupuncture. It was first used in China over 2000 years ago, and is one of the oldest medical procedures in the world. It is a family of procedures that stimulates the anatomy of the body and helps to balance the energy flow throughout the body. It is this kind of acupuncture that is practiced in the United Sates today, through the use of tiny, metallic needles placed in affected areas and manipulated by hand or by electrical stimulation.

Acupuncture is the basic foundation for Traditional Chinese Medicine and is based on the belief that there are two opposing and inseparable forces within our body. They are known as the Yin and Yang of the entire person. The Yin is representative of the cold, slow, or passive principle, and yang represents the hot, excited or active principle. A healthy state is achieved by maintaining a balance state of the yin and yang. This is done through vital pathways or meridians that allow for the flow of qi, or vital energy. The vital energy flow occurs along pathways known as meridians. These meridians connect over 2,000 acupuncture points along the body. There are 12 main meridians, and 8 secondary meridians. Although traditional western medicine does not completely understand how acupuncture works, the proof that it does work has been shown in several studies conducted by western medical facilities.

Now, let’s move to the question of does it work? According to the National Institute of Health, the answer would be yes. Acupuncture has been shown to be effective in many areas of health care. Areas such as postoperative nausea, chemotherapy side effects, osteoarthritis, low-back pain, headache, menstrual cramps, addiction, carpal tunnel syndrome, and asthma, just to name a few. The study revealed that acupuncture was able to provide pain relief, improve function and mobility of joints due to arthritis inflammation, and served to complement standard care.

Although there are many who would doubt the effectiveness of acupuncture, once they are a patient, they are believers. It has been proposed that acupuncture works and produces its effects through regulating the nervous system. The theory proposes that since acupuncture produces its effect through regulation of the nervous system, it induces the release of endorphins and immune system cells at specific sites on the body. There is also the theory that acupuncture alters the brain chemistry by the changing the neurotransmitters in the brain.

Without doubt acupuncture was a benefit in the study, and as a patient myself, I can vouch for the wonderful effect it has had on my back. Although acupuncture is classified as an alternative medicine therapy, and there is still much to be understood about the way it works, it is a proven aid in maintaining optimal health.

But what about the well individual, can acupuncture provide a benefit to them? Absolutely. Because acupuncture works off the belief that we must maintain balance of our vital energy flow in order to remain healthy, acupuncture serves as the tool for realignment. Our vital energy flow can be out of balance, and we still feel and appear quite healthy. It is in this capacity that acupuncture serves as a sort of preventive medicine. Checking and balancing the flow of energy on the meridian points in your body is like your car receiving a tune-up before it is in need of a repair.

Cinnamon

2010-07-08T07:31:00.000-07:00

This time we bring you everything you need to know about the cinnamon. Always present in every kitchen, joins us in the preparation of many recipes. Discover the following article in its benefits and uses.

Where does the cinnamon

Its name comes from the similarity between the stem of sugar cane and cinnamon-tree, whose bark is removed to collect the cinnamon. This tree is grown mainly in Asia, particularly in Sri Lanka, Burma and southern India during the rainy season.

It is commonly marketed as a branch, powdered or essential oil. To keep longer flavor and aroma it is best to acquire raw and save it in an airtight container.

Your benefits

It has stimulant virtues, toning, antiseptic and antibacterial, so it is a good ally to combat influenza and rheumatism states. It is also known to have a vasodilatory effect, thus preventing cardiovascular disease.

The uses in the kitchen

It can be used in both sweet and savory preparations. In the West is very common in desserts, gingerbread, muffins, pastry, cream and dishes such as mulled wine or hot chocolate.

On the other hand, the East added to savory dishes, such as those with lamb or poultry, in landfills, in soups and with vegetables Enplater as lentils.

The cinnamon is sprinkled on the preparations or incorporated into sauces. In desserts, perfect for apple pies perfumed fruit salads. It is also very decorative with its earthy color, so it is also used to decorate the plates, while giving them a touch of unique flavor.

The cinnamon should be hydrated before adding to recipes. Normally this is done in milk, water or in a liquor that goes well with the preparation.

The benefits of beer

2010-07-08T07:30:00.000-07:00

Around the beer there are many myths, but the fact is that this drink is nothing harmful to health, on the contrary. In the next article we tell you all the benefits of beer.

The beer is a very healthy drink, of course, drinking it in moderation. The amazing thing is that it always has cataloged a beer as something harmful, fattening and is best avoided. However, these are but false beliefs.

Many studies have shown that drinking beer in moderation is beneficial to our health. Go for a couple of beers with friends not only helps us to disconnect, but also helps keep our bodies in good condition.

Beer is a beverage produced naturally, which contains low-calorie and 2,000 with nutrients like B vitamins, minerals and other compounds that make food that should be part of a balanced diet. Moreover, the Mediterranean diet, followed by millions of people to maintain the line includes a beer in his pyramid.

In addition, the beer has a diuretic effect, thanks to its fiber and potassium, added to that is low in sodium, all of which helps to cleanse the body and promotes good digestion.

Beer is also rich in magnesium, which helps prevent heart disease. The beneficial effects also reach the bones, making them stronger and thus help prevent some symptoms of menopause and acting against degenerative diseases due to its antioxidant components, which help prevent premature aging.

And finally, the beer is also an excellent hydration fluid, so it is ideal to drink after exercise.

You know, now you have full permission to go out and take a couple of beers with your friends.

The risk of plastic bottles

2010-07-08T07:28:00.000-07:00

Many times we've talked about the importance of drinking water, ideally, two liters a day. But I had not yet talked about what are the best ways to take it. Find out in the next article.

Surely you are one of the thousands of women who usually walk with a bottle of mineral in your wallet or car, to go filling it with fresh water during the day.

While this is a practical and cheaper to drink water because you do not have to be buying a mineral all the time, drinking from the same plastic bottle repeatedly may have many health risks.

After a while, the plastic containers begin to release the chemical and plastic components, which are soaked in water every time you fill the bottle. Thus, when you drink, you are ingesting these toxic elements from the plastic.

The situation is exacerbated when your plastic bottle is exposed to the sun as it generates heat the plastic more quickly discards the chemicals that compose it.

In this way, do not reuse your plastic bottle over 4 times, and if you left the sun or exposed to heat, not to reoccupy to drink.

The solution? The glass bottles. This type of packaging can fill them out whenever you want, it does not suffer the effects of heat. In addition, a glass bottle is final, so you're also helping the ecology to be preferred because it does not discard plastic containers every time. And finally, the water tastes better in glass container in the plastic check it out!

You know, get a glass bottle and preserve it, so you can drink all the water you need in a healthy, natural and ecological.

All about cheese

2010-07-08T07:27:00.000-07:00

The cheese has a very bad reputation, but much of what is said about this noble food are myths and false beliefs. In the next article we show you everything you need to know about cheese.

Sure you've heard that if you want to lose weight not eat cheese, but the truth is that the benefit of the cheese is less known to help control weight. So, eating cheese regularly, can help maintain a balanced and healthy diet. This is due mainly to the cheese has a satiating effect, which helps us feel full more quickly and therefore eat less.

In addition, cheese is a food rich in protein, making it ideal for combining with salads and vegetables, thus giving yourself a complete super food and healthy. Thus, it is banished the idea that cheese is a product rich in fat that contributes to weight gain. Now you know that eating cheese every day helps keep the line.

Cheese is a dairy product consumed for thousands of years, as food is more durable than milk. From a nutritional standpoint, the cheese has many health benefits of our body. Cheese is an important source of calcium, phosphorus, zinc and magnesium, essential elements for the proper functioning of our body. In addition, some studies have shown that eating cheese regularly even prevents tooth decay and contributes to dental health.

This food also helps control blood pressure, thanks to the presence of small molecules found in abundance in certain types of cheeses, which help to decrease the pressure in the arteries.

The cheese also has an important influence on health and condition of the bones, thanks to its high calcium content.

Of course, you always have stressed that all excesses are bad. Of course, if after reading this article you spend all day eating cheese, you will gain weight. What we say is that you do not need to eradicate the cheese of your life, on the contrary, this rich food can be part of your diet, favoring moderation and combined with vegetables rather than carbohydrates, like bread or pasta.

Are you well?

2010-06-16T08:40:00.000-07:00

Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes. But do we know if we are really well? How do we tell?

The first place to start would be with the examination of your eating habits. Since we are a product of what we eat, if our eating habits are unhealthy, or do not provide for the nutrition we need, we’re not going to be healthy individuals at the end of the process.

Do you take in more calories than your body needs? Are you supplementing your vitamins and minerals to make sure you are getting your recommended daily allowances? If you’re not making the most basic of efforts to take care of your nutritional needs, you aren’t a well individual. You may not look sick, you may not have any noticeable symptoms of ill-health, but you’re not the well individual you could be.

Next, you might want to look at your exercise habits, if there are any. If there aren’t any exercise routines to examine, no wellness. Everyone, no matter what their age, benefits from exercise. It keeps our bodies conditioned, our mental sharpness working at top speed, and thanks to the physical aspect, we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

What about the stress levels in your life? Do work in an environment with high levels of stress? Is your personal life a source of comfort or does it add to your stress levels? Do you engage in some form of stress-relieving activity? Stress is the number on contributor to heart attacks and strokes, since they manage to speed up the affect of the real culprits. Stress is basically an out of control situation for most adults today. We manage to schedule every moment of our free time, and leave ourselves with no time for quiet reflection, or time to deal with life’s unexpected emergencies.

Stress brings us to the next two topics of health abuse. Smoking and drinking are often used to offset the effect that stress has on our nervous system. These solutions however do not provide any real help. If you smoke, drink, or lose sleep to excess, you’re not the well individual you could be. Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop. Smoking fills our body with carcinogens, and works to keep us tired and lethargic.

There are so many occasions to stop and question our efforts at maintaining optimal health, that we usually don’t even take the time to begin the examination. But it is beneficial to our overall health, the quality and quantity of our life, to make every effort to be well, healthy, individuals. Now, where does fitness begin to enter into the equation? Before we begin a length discussion about fitness, let’s make sure we understand exactly what fitness is, and some of the terms we’re going to use.

The peril of eating desorders

2010-06-16T08:38:00.000-07:00

Anyone who pays attention to the media and its interest in people – particularly celebrities – will have seen no small amount of articles dealing with eating disorders. The issue of eating disorders is one that makes for no small amount of controversy, as there are always issues of blame when something so serious arises. Eating disorders, most specifically anorexia nervosa, have been the cause of numerous deaths, and when someone dies because of their diet, blame is never far away from people’s minds. In most people’s opinions, the blame for anorexia and other eating disorders lies squarely with the celebrity and advertising worlds.

Whenever the issue of anorexia is raised, the eyes of the media turn to the “super-skinny” celebrities who are photographed looking gaunt and emaciated. These celebrities are sometimes by insinuation and sometimes by outright accusation blamed for the numbers of young people going too far in their dieting in order to achieve an impossible ideal of the way someone should look if they want to be beautiful. It is less often mentioned that the media themselves have been printing these pictures attached to a stream of approving comments, and in equal number disapproving comments about celebrities who are “carrying a little extra weight”.

Society can be rather harsh when it comes to judging people, and it is often felt by young people – famous or otherwise – that if they fail to meet an image which supposedly represents the ideal of beauty, they will be outcasts. This is by far the number one cause of eating disorders.

What is anorexia nervosa?

2010-04-24T15:28:00.000-07:00

There are several celebrities whose photographs appear in the paper with lurid headlines containing the word “anorexia” or “anorexic”. It has become almost common practice to refer to someone who looks thinner than “normal” in this way, although it is also generally quite inaccurate. Anorexia nervosa, to give its full title, is an eating disorder which is strongly linked to mental illness but has a very physical result. Anorexic people are not just very thin, they are very thin because they have a mindset which tells them that they are too fat and need to diet. This mindset remains even when they have dieted down to a weight that is actually dangerous, hazardous to health and may imperil their life.

When an anorexic looks in the mirror, they report feeling disgusted by how “fat” they look. This is the case even when they are not fat, and indeed so thin that their bones are visible through their skin. It is a condition which requires treatment on a number of fronts at once, as they need counselling to try and make them see that they are not fat as well as some physical treatment in order to get them to a weight that allows them to be healthy. Without a set number of calories and a range of nutrients, a human being cannot function on anything resembling a normal level. They will tire quickly, and may develop brittle bones as well as skin conditions which give them a deeply unhealthy appearance. All the time this is happening, they remain convinced that they are disgustingly fat. Anorexia is not just being thin – it is being trapped in a dangerous cycle of behavior.

Diet Drinks: Are they really a healthy alternative?

2010-04-24T15:23:00.000-07:00

For some time now, the lines of popular soft drinks have included an ever-growing list of drinks which purport to be healthy alternatives to the classic, established versions. In fact, the first diet soda was launched as far back as 1963 – it was known as “Tab”. Diet Coke did not emerge until the 1980s, long after Pepsi had unveiled their own Diet version. Coca-Cola had felt that the unveiling of a Diet brand would put their own full Coke brand in a negative light. Having seen the results Pepsi had in the same niche, they relented to pressure and unveiled what is now one of the world’s most popular brands.

This of course is a different question from whether the “diet” brands are exactly what they claim to be. Certainly, they are a low calorie alternative to the more established names, but they will not do much on their own. Anyone feeling that they will lose pounds by simply making the switch from full Coke to Diet Coke is certain to be sorely disappointed, unless they drink the full brand in such quantities that it is causing them several other health problems.

The extent to which diet sodas help a dieting person make a difference in their calorie intake may be overestimated, but if you do make the switch in connection with other changes to your diet, you will see results. In addition, the absence of sugar from the diet or “zero” brands on the market may well aid your health in other ways. As long as you don’t expect miracles from a diet soda, it may well be a useful tool in your dieting plans.

Pregnancy and food you need

2010-02-17T09:26:00.000-08:00

During this time women should take special care, and yes they have to eat healthy. Here you will find everything you need to know about the importance of nutrition during pregnancy.

Ideally, prepare the mother for several months before conception, eating twice as nutrients, but be careful, not twice as many calories. Being pregnant doesnt mean eating for two, but multiply the nutrient intake. During pregnancy, caloric intake should be increased at most 300 more calories per day, so to offset the organic requirement implies that stage. Feeding during pregnancy is extremely important because it will depend largely on the health of the unborn child and the mother. Moreover, a balanced diet help us to stay at a healthy weight during this period.

From the moment they are planning to become pregnant, it is recommended start taking folic acid supplements. Also in this state, can not miss the bread, cereals and potatoes, preferably in their grain varieties, which should represent 70% of the diet.

Fruits and vegetables also naturally play a major role during pregnancy. It should consume at least 5 servings daily version of juice, as salads, such as soups, etc.

Balanced diet

In pregnancy the whole idea is to eat meat, fish, eggs, dairy, nuts, fresh fruit, cereals and vegetables. Consumption of milk and dairy products is essential because of the increased calcium intake is needed at this time.

Sugar in moderation

During pregnancy sweets and fats should be minimized. The sugar that is needed, is obtained from the same fruits we eat, so apart from sweets consumption means no contribution, by contrast, only stored in the body as fat.

Caring for the weight

In pregnancy you should not eat for two. If instead of eating two pieces of chocolate we eat 4, end up winning that overweight after taking off so hard. During pregnancy should gain between 9 and 13 extra kilos, maintaining a daily intake of 2,000 calories.

Vitamins and minerals

As far as vitamins and minerals are concerned, they should eat for two. Here calcium is essential for the development of teeth and bones of the child, as well as for the mother's care. Calcium is not found only in dairy products, but also in dark green vegetables, bread, legumes, nuts and oily fish for example.

Iron is another essential factor in pregnancy, as their consumption helps form red blood cells in the blood. Vitamin C also demos strengthen as it contributes to iron absorption, while vitamin B12 helps to improve the health of the blood.

The omega-3 essential fatty acid that can not miss during this period. This is important for brain and nervous system development of the baby.

Folic acid and iodine

Folic acid is essential for the proper development of organs and tissues of the unborn baby. In addition, its consumption reduces the risk of spinal cord defects such as spina bifida disease. While we eat this item through cereal, bread, fruits and vegetables, however it is necessary to take a supplement of 400 micrograms per day. Iodine is essential for the proper functioning of the thyroid, so we must also strengthen its consumption.

What is prohibited

There are certain things that are forbidden during pregnancy. Alcohol is one of them. Their consumption should be reduced to zero, but some specialists allow up to two glasses of wine or beer per week.

Raw eggs should also be avoided, as there is a risk of salmonella, as well as soft cheeses and pate, which may contain the listeria bacteria. The peanut should not consume it, to avoid the child's allergy to the nut.

Coffee is another beverage that should be consumed with great restraint, especially in the first four months of gestation.

Anti-Aging Food

2010-02-16T08:16:00.000-08:00

One of the major struggles of women is what we have every day against the passage of time. Our body is subjected to an oxidation process that is altering and degrading the quality of our cells. This oxidation is mainly due to free radicals, molecules that lack of electrons. To counter this imbalance, free radicals destabilize other molecules in order to obtain the electron they lack. This process is altering the tissue and produces long-term aging.

To neutralize the action of these free radicals, the body has elements known as antioxidants, which can be enhanced through food intake especially rich in antioxidants.

Antioxidant vitamins

Vitamin A. The find in dairy products, egg yolks, foie gras, butter, fish and meat mainly.

Provitamin A or beta carotene. This is converted by the body into vitamin A. The mainly found in vegetables and fruits red and orange, such as tomatoes, watermelon, cantaloupe, carrots, beets, and also in green vegetables.

Vitamin C. It is present in citrus fruits, kiwi fruit, red berries, broccoli, spinach, watercress and parsley mainly.

Vitamin E. What you get in vegetable oils, fatty fish, whole grain cereals, nuts (walnuts, almonds, wheat germ.

Antioxidant Minerals

Magnesium. You find it in nuts such as walnuts, almonds, hazelnuts, and also in mineral water, chocolate, legumes and whole grains.

Selenium. It is present in fish and sea food, in rice, pasta and bread, in the red pepper, egg yolk, garlic and rabbit meat mainly.

Calcium. basically milk products, legumes and fruits and vegetables.

Zinc. It is concentrated in shellfish and whole grains mainly.

Iron. We're on red meat, beans and sausages.

Sleep Disorders

2010-01-25T08:57:00.001-08:00

It is estimated that a person needs between 6 and 10 hours of sleep each night for a good performance during the day. But when it steals time from sleep, the accumulated deficit: an hour and half sleep less than necessary is enough to reduce glare by 33 percent.

"Debt rest is remembered by the brain for several weeks," said Dement. "This may have direct effects on motor function and intelligence." In a study conducted by the scientist, 215 volunteers were restricted to only 4 hours of sleep daily for two weeks. His performance proved to be the same as those who were awake continuously for 72 hours.

In a recent study published in The Lancet, British researchers warned that the shortage of sleep has harmful effects on sugar metabolism and endocrine function, often seen as part of normal aging. Persistent sleep debt could then increase the severity of chronic conditions associated with advancing age.

Risk Factors

• Problems falling asleep or staying asleep at night or staying awake during the day, may have different causes:
• Use of stimulants such as alcohol, chocolate, coffee, tea or mate hours before bedtime
• Psychological disorders, stress, anxiety, emotional and economic problems
• Use of medications to treat
• Odors from falls, bumps or arthritis

To determine the root cause and possible treatment, specific studies of sleep. "There is a growing demand as the polysomnogram studies," says White, who also chairs the Latin American Society of Sleep. "We quote the patient for a while before the time usually goes to sleep, and connect it to an electroencephalogram during the duration of nocturnal rest. The study yields data on heart rate and respiratory muscle activity, among other factors. "We can detect, for example, cases of sleep apnea, which are referred to an otolaryngologist," says White.

Truth about B12 Vitamin

2010-01-15T10:39:00.000-08:00

Vitamin B-12 has vital functions in the nervous system and in cell division or reproduction. Has been used medically as a "tonic and regenerative. It is known that the B-12 can cure sickle cell anemia, but some doctors have reported that their patients improve significantly from symptoms such as appetite, mood, general vigor, and recover more quickly from surgery even without apparent deficiencies of B -12.

Metabolism

Under physiological conditions there are 3 types of proteins that bind vitamin B12 for absorption:

•    the haptocorrina
•    intrinsic factor
•    bullet to transcobalamin

The vitamin is released from food by the action of acids and pepsin of the stomach, here it joins the haptocorrina secreted in saliva that persists with an affinity at the acidic pH of gastric juice.

In the duodenum haptocorrina hydrolyzed by pancreatic enzymes and cobalamin binds to intrinsic factor secreted from the stomach, which presumably involves protecting it from proteolytic enzymes. This complex is absorbed by a specific receptor in the ileum. Receptor binding enables the intrinsic factor-B12 complex into enteric cells, inside the cell intrinsic factor is degraded and the cobalamin is released, joining the transcobalamin II which transports it to the portal circulation. This vitamin acts as a cofactor in the metabolism of proteins, fats and carbohydrates. Is assimilated in the small intestine in the presence of intrinsic factor which is secreted in the stomach. Where this is lacking, not assimilated the B-12 and pernicious anemia can occur.

Although this vitamin is water soluble, like other B complex, the body has some capacity for recycling. Deficiency symptoms may be delayed until more than a year after a low intake of the vitamin. The body uses the B-12 to manufacture and produce blood cells of other tissues as well as the lining of the nerves (myelin).

Functions of the B12

•    Prevent and cure pernicious anemia.
•    Protects from damage precancerous lung cells of smokers.
•    Development and maturation of red blood cells.
•    Essential in the use of carbohydrates, fats and proteins.
•    Collaborates in the manufacture of the myelin sheath in nerves.
•    Manufacture of DNA.
•    Transport and storage of folate in cells.

Losing weight in 1 week

2010-01-12T08:34:00.000-08:00

"Losing weight in a week? Is it possible? Well actually yes. That is, it's very normal for people to lose 1 or 2 kilos when it comes to a diet or whatever, but is it really possible to lose a significant amount of weight in a week? Read on to find out how to lose weight in a week.

Tip 1

It is definitely possible to lose weight in a week, the only difficulty is how much. Much of this depends on your body type, how much weight to start, etc, but in theory it should be possible for an overweight person to lose 4 to 5 kilos in one week. Note that the sex will come into play, since men can lose weight faster than women because of their greater muscle mass, which means it can burn calories a little faster. Although it should be possible for almost anyone losing weight in a week.

Tip 2

Look realistic. If you want to lose 20 kilos in 7 days to fit into a dress for a party or whatever, you have many opportunities. It could do, but would risk the health too. Managing your weight over time, and get yourself established control methods along the road. If you want to lose 3 kilos for example, know you have to spend a little less than half a kilo per day. Moreover, doing this will stop any nasty surprises and help you have realistic expectations of your target, and give you more chances to lose weight in a week.

Tip 3

Find an exercise you like and get used to it. If you want to lose weight in a week, seriously lose weight, exercise is essential. Now, there may be an exercise that you do not like, but try to think of the lesser evil and tries to do. In order to lose real weight within a week you will be doing this exercise almost every day. Something that is of high activity will be better, like running or cycling, and if you like to walk alone, plan long walks.

Tip 4

Do not keep it a secret. If you take a friend or family member who is trying to lose weight in a week, most likely do not think they'll succeed. What better motivation to prove them wrong? Besides you would like to admit they were wrong? How are you things can be great motivators, and keep in mind the motivation is exactly what you need to really work hard and fulfill your diet.
If you want to lose weight in a week, you can following the guidelines above. If you're not used to strenuous activity but it is always advisable to talk with your doctor before starting exercise programs. Check out the links on exercises that are on this page to see if you like one.

A balanced diet, the key for starting a healthy 2010 year

2010-01-05T11:04:00.000-08:00

The key for being healthy will be a balanced diet, because it not only consist in the lack of sickness and pain, but in aintaining a life style that can guarantee wellness and good body functions.

Altough we all may know the recommendations we need to follow for avoiding excess, like having a strong breakfast, having a lot of fruit and vegetables, no eating between meals, drinking water, having very few alcohol, there are some few people that really practice them.

For many people, after holidays vacations, the sense of oppression is multiplied by ten, and the guilty even more because we are carrying some calories that doesn't help for starting a proud year.

So january is the perfect month for taking seriously the idea for taking care in the inside and outside, and also that can be noticed. One of the fundamental healthy life advices, is the phisical exercise, that must be foucsed as relax moment and not as an obligation.

It deserves the effort, because the benefits that sports brings into health are multiple and are well documented. Practicing sports protects us from heart diseases and brain accidents. Besides it controls the fat in body and blood. Loosing weight, if you have to loose it, is gaining health and the key is in the combination of having healthy and different food and practicing phisical exercise.

Decalogue for a healthy diet

First of all, there are no complete food, and daily we need more than fifty nutrients, so is fundamental to follow up a varied diet that wont exceed salt, sugar or alcohol.

Besides, we need to take care of the porcentages of the fat we eat, that are in the red meat, These must not get over the 20% and the 80% must be completed with non saturated fats, olive oil, blue fish and vegetal oils.

The main diet must be cereals, fruits and vegetables for covering our needs of fiber, vitamins, and minerals. We also need to eat fish, specially the blue one, at least 3 times a week. Red meat can be eaten but as a fish alternative. Better will be chicken and another kind of birds without skin that will give us the needed nutrients. Also is recommended to have at least

3 eggs a week.

Milk is essential, specially in kids and in special situations like pregnancy and bressfeading. In this caes, the daily consume should go 1 to 3 portions. In adults, the consume will be less, and in other cases, will be necessary to have non fat milk products.

The ideal fat we should have is olive oil, because its chemical properties makes the better candidate for fried food. And also very important to stablish some points, the calorie importance we should give to breakfast and food, meanwhile dinner must be lighter. And if we like to have "snacks" then they should be fruits or juices.

Alcohol consume should be moderated and only in the main foods. In the other hand, water must be present always, because will help us to control our apetite.

If we chew well the food, we will enjoy it the better. Is essential that eating time should be peaceful and quiet, therefore we will have a better digestion.

And last, if you have any doubt, dont forget to ask your doctor. Dont have any vitaminical supplements or any other type without medical consultation, because sometimes benefits arent so good, and cost doesnt justify its use.

Bread in your diet

2009-12-07T04:26:00.000-08:00

A lot of myths exist around this food, leaving even often excluded from the daily diet. The truth is that the bread is a nutritious food and necessary in our diet. Here we present everything you need to know about the bread.

In recent years it has spread the belief that bread gets you fat, which has let many people to forget about it, leaving aside the diet. However, different studies throughout the world say that the bread is the food that contributes to the nutritional balance, since it delivers an important body of carbohydrates, fiber, minerals and vitamins.

Moreover, contrary to popular belief, the bread is not a high-fat meal or sugar, so that the bread itself is not fattening, but rather contributes to a healthy and balanced diet.

The problem of overweight is commonly associated with the consumption of bread, it is precisely the same bread, but in what we usually put the bread, such as jams, butter, sausages, cold cuts, etc. These foods are calorie and ultimately lead to harmful than eating bread promote weight gain.

Instead, eat bread, in all its varieties, a moderate and not accompanied by these harmful foods, is a vital and

necessary element of our diet. Bread is basic and fundamental in all stages of life, from childhood to adulthood increased and, along with a balanced diet, helps maintain a healthy weight.

We must also remember that bread is one of the primary elements in the Mediterranean diet regimen that is considered one of the best eating styles can be maintained. Thus, the bread being one of the central themes in this well-known diet, it is necessary to reconsider their nutritional value and health benefits.

This is reinforced by the fact that countries that consumed more bread, not just those where there are higher rates of obesity, but instead are countries whose population has normal, healthy levels of weight.

Also, bread consumption has been associated with decreased risk of various diseases, such as cardiovascular disease and some cancers such as colon and breast.

Tips for light cooking

2009-12-04T04:55:00.000-08:00

Keeping the line and feed it healthy does not mean stop eating and deprive you of recipes rich, the secret is in the mode of preparation. Notes.

Tools to use

    * Pans, nonstick pans and molds, so you do not need oil or butter to cook your food.
    * Steam or pressure cookers, allowing you to cook without fat and preserve the nutrients from food.
    * Grill, grill or barbecue. These tools let you cook your meals without using any oil or grease.
    * A Wok, he can cook with steam at Eastern style.
    * Paper butter. The squatters to cook things in the oven, so no need to butter or oil the pans and trays.

The right ingredients

    * Fat or nonfat dairy products.
    * Special liquid sweetener for cooking. We recommend Splenda, which allows you to prepare all kinds of pastries and sweets in a healthy way.
    * Replaces caramels broth or meat-poultry-vegetable by herbs and spices such as curry, garlic, rosemary, thyme, nutmeg, basil, among others.
    * Corn starch and potato.
    * Canned low sodium and sugar and if it is fish that are in water.
    * Lean meats.
    * 100% marvel oil or olive oil.

How to cook without fat

Water. All foods can bake them in the water. Vegetables should be cooked quickly, to preserve nutrients. A meat and fish add spices for flavor.

Stew. Meat, fish and vegetables can make them this way. And steam cook it slowly in a closed pot. Add a little water and spices.

Roasting. Meat and fish are delicious this way. Ensures that the iron is hot for better cooking of food.

The oven. Any recipe you can make it in the oven. To prevent some preparations you are dry, add a little water and served with vegetables, which give off liquid to cook. Another technique is to bake foods wrapped in aluminum foil, this will stew in its own steam, retaining moisture and nutrients.

Steamed. In a sealed pot, add a little water to the recipe or a sauce made with lowfat milk.

5 Secrets to buying and storing food

2009-12-03T05:13:00.000-08:00

Do you like cooking but do not know well how to buy and keep food properly? Do not worry! In urban women are 5 secrets you do it with great success.

Note these 5 secrets of cooking so you can buy and keep food properly.

   1. Make a list of foods you should buy. The list is the most important starting point to shop smart. In this way does not buy less, not things that do not need.

   2. The best way to keep leafy vegetables (spinach, lettuce, spinach, etc.) is thoroughly cleaned immediately after purchase and keep it clean and dry in the refrigerator.

   3. Herbs like cilantro, thyme or mint is well preserved if wrapped separately in newspaper and barely moist in a plastic bag. Day by controls that the paper is in good condition.

   4. As to the canned food, keep in mind that you can not leave them in your container once opened. The metal of the can, once opened, contaminates food. On the other hand, never buy cans that are dented, bulging or perforated.

   5. If you want to know if the eggs you just bought is fresh, immerse in water. If they float, return them because they are fresh.

Fruits and vegetables in the same salad

2009-12-02T04:30:00.000-08:00

If you have not tried before, you can not imagine what you're missing. And is that fruit and vegetables may be perfectly mixed in the same plate and is delicious. Here are two recipes for you to delight you and stay as a queen of the kitchen.

Strawberry and Spinach Salad
4 people

Ingredients

    * 300 gr. strawberry
    * 300 gr. Spinach
    * 2 teaspoons toasted sesame
    * 2 tablespoons minced chives
    * 2 teaspoons vinegar
    * 1 teaspoon sugar
    * A pinch of salt and a pepper
    * 3 chopped walnuts

Preparation

Cut the spinach into small pieces and strawberries into quarters. Add the chopped chives and sesame. Prepare the dressing by mixing vinegar, salt, pepper and sugar and add to salad. Finally sprinkle with chopped nuts.

Coleslaw with apples and pineapple
4 people

Ingredients

    * 1 cabbage
    * 3 blocks
    * 4 slices pineapple
    * 1 tablespoon sugar
    * 3 tablespoons vinegar
    * 1 pinch of salt and a pepper
    * 2 tablespoons sunflower oil
    * A handful of black raisins

Preparation

Cut the cabbage leaves very thin and place in a bowl. Peel the apples and so on are rállalas thin strips. Cut the pineapple into cubes. Mix well. Prepare the dressing with vinegar, oil, sugar, salt and pepper and pour over the salad. Finally add raisins. Incorporating all good.

Q & A about trans fat

2009-12-01T05:01:00.000-08:00

What is dietary fat?

Dietary fats are those found in food. They are an essential part of any healthy diet.

Fatty acids are the building blocks of dietary fats. All dietary fats contain a mixture of saturated and unsaturated fatty acids. The type of fatty acid that predominates will determine whether a fat is solid or liquid and if it is characterized as saturated or unsaturated. Animal fats such as whey, butter and vegetable oils (such as for example the derivative of the palm nut and coconut palm) which have a firm consistency at room temperature, contain higher levels saturated fatty acids are considered saturated. Oils such as soybean, canola, cottonseed, corn and other vegetables that have a liquid consistency at room temperature contain higher levels of unsaturated acids. Unsaturated fats are considered.

What are the different types of fatty acids?

Fatty acids are divided into saturated or unsaturated depending on their structure. In turn, unsaturated fats are divided into monounsaturated and polyunsaturated fats.

What are trans fats?

Trans fats are unsaturated fatty acids formed when vegetable oils are processed and become stronger or more stable liquid. This process is called hydrogenation. Trans fats also occur naturally in some foods.
Trans fats from all sources provided between 2% and 4% percent of total calories, compared with 12% provided by saturated fat and 34% of total fat in the diet of the average American. Most trans fats come from processed foods. Approximately 1 / 5 of trans fats in our diet come from animal sources such as certain meats and dairy products.

What foods contain trans fats?

Trans fats are present in different amounts in a wide variety of foods, such as for example, most foods made with partially hydrogenated oils, such as baked goods, fried foods, and margarine. Trans fats also occur naturally in some meats and dairy products.

Why are trans fats in foods?

Trans fats are formed when oil is partially hydrogenated. The process makes oils more stable in a liquid or a semi-solid element. Partially hydrogenated oils are used in processed foods because they help in making high-quality food products, which remain fresh longer and have a more appealing texture. It is not always possible to replace non-hydrogenated oils due to differences in the ways that these oils work to produce acceptable food.

For example, using partially hydrogenated vegetable oil to make some margarines, manufacturers can produce a spreadable dressing that has less saturated fat than butter and can be used well if it is removed from the refrigerator. Likewise, manufacturers can produce fat for frying potatoes, puff pastry bases for tarts and crunchy crackers. The products are made with partially hydrogenated oils do not become stale (fats acquire a strange taste) as quickly as those that are manufactured using non-hydrogenated oils. Foods that contain these oils should mention in your nutrition label "partially hydrogenated vegetable oil.

Do you use partially hydrogenated oils for some other reason?

Fats and oils containing trans fats are used to replace the baking and frying fats containing higher levels of saturated fat. Examples of fats with higher levels of saturated fats include vaccines, butter and other highly saturated vegetable oils like palm, palm kernel and coconut oils. In the mid-80s, the food industry responded to recommendations from health authorities and the interests of consumers to try to reduce the amount of highly saturated oils and animal fats are used in foods. The best alternative, and in many cases the only, was to reformulate products and to replace the highly saturated fats in partially hydrogenated vegetable oils.

What is the effect on blood cholesterol trans fat saturated fat and dietary cholesterol?

Recently, the Institute of Medicine of the National Academy of Sciences concluded that saturated fats, trans fats and dietary cholesterol raise the level of LDL (“bad") blood. Moreover, evidence suggests that consumption of trans fat lowers the level of HDL (“good").

How are blood cholesterol and heart disease?

The high level of blood cholesterol is a risk factor for cardiovascular disease. People with high cholesterol are more likely to develop such diseases.

What other factors play an important role when we talk about heart disease?

Cardiovascular diseases are very complex. Although fat is circulating in the blood, such as for example cholesterol, play an important role in the development of these diseases. There are many other factors that influence, such as diabetes, hypertension, blood clots, sex, age and heredity. In addition, some factors typical of the lifestyle, not related to diet, and also influence them. Research clearly shows that increasing physical activity and maintaining a healthy weight are important factors in reducing the risk of cardiovascular disease.

Should I reduce trans fat consumption?

The Institute of Medicine (IOM) for its initials in English, recently recommended reducing the minimum required consumption of trans fat, saturated fat and cholesterol, even while consuming a nutritionally adequate diet. Because trans fats, saturated fats and cholesterol are difficult to avoid components in a common, non-vegetarian diet, trying not to eat any of them would significantly change the diet. According to the IOM, such changes may have undesirable effects that may lead to inadequate intakes of protein and other micronutrients. More research is needed to identify the actual levels of trans fat, saturated and cholesterol that are consistent with a nutritionally adequate diet for different population groups.
The contribution of saturated fat in the diet of the average American is much greater than that of trans fats. They consume between 5 to 6 times more saturated fat than trans fat.

How can I reduce the amount of trans fats in my diet?

To decrease the amount of trans fats in the diet we recommend the following guidelines for health professionals:

    * Reduce total fat intake will help reduce consumption of saturated fats, trans fats and cholesterol.
    * Reducing trans fat intake should not be achieved simply by eliminating from your diet foods high in saturated fat.
    * Yes you can delete monounsaturated and polyunsaturated fats, as long as total fat consumption remains moderate.
What foods can I choose to help reduce consumption of saturated fats and trans fats?
    * The majority of edible vegetable oils are low in saturated fat and no trans fats. For example, soybean oil, canola, corn, olive, safflower and sunflower.
    * Many resveratrol reviews have found that this antioxidant can help to counteract the effects of a high fat diet.
    * Margarine and similar products contain less saturated fat than products like butter or beef fat solid. And many margarine-type products are low in trans fats or none is included among its components. Remember that the versions liquid and lower-fat margarines cannot be used in recipes where it is required beef fat, lard or margarine.
    * New processing technologies that exist today have been some trans fat-free products. It is likely that similar products will be available in the market in the near future.
    * To reduce consumption of saturated fats and trans fats, you can try the version "light" low-fat or defatted directly and without trans fats from the foods you eat regularly.

Trans Fat

2009-12-01T04:56:00.000-08:00

Trans fats or trans fats (English trans fat acids, TFA) are a type of unsaturated fatty acid found mainly in processed foods that have been subjected to hydrogenation such as margarine or baked as cakes and others. It is also found naturally in small amounts in milk and body fat of ruminants.

Trans fats not only increase levels of low density lipoprotein (LDL) in blood but decreased high density lipoproteins (HDL what we call the "good cholesterol"), causing an increased risk of cardiovascular disease.
Trans fatty acids are formed in the hydrogenation process is performed on fats for use in various foods, in order to solidify. One example is the solidification of liquid vegetable oil for making margarine. It also promotes freshness, gives texture and improves stability.

These fatty acids can be particularly dangerous for the heart and are associated with increased risk of developing some cancers. Recent studies show that higher levels of trans fats may increase risk of type II diabetes. Hydrogenated fats are used in margarine, fast foods, commercial products, pastries, processed foods and fried foods. Trans fats are solid fats produced artificially by heating liquid vegetable oils and have the following adverse effects:

Inhibit some transformations of other essential fatty acids

    * It slows the growth and maturation of the brain.
    * They tend to build hormones and defective cell wall while increasing levels of LDL "bad" cholesterol and lower HDL "good cholesterol".
    * Also quickly increase the size of the waist of the people and triglyceride blood levels, increasing the risk of cardiovascular disease.

For example, when cooked, and we made a fry, often using the oil well is a high quality vegetable oil such as corn or soybeans, the oil oxidizes, decomposes and changes its structure.
We often wonder if the margarine is healthier than butter because it is from plant sources, and that the butter does not work because it is cholesterol free. While the butter is rich in cholesterol and saturated fat, no worse than margarine because this is done partially hydrogenated vegetable oils by metal catalysts and hydrogen, and becomes more saturated and trans fats.

For this you should use olive oil or other vegetable oils, 100% for salad dressing, margarine is also recommended almost liquid before using the harder stick forms. Prefer soft margarines have water in their list of ingredients, since they have even less saturated fat. Always read the nutritional labels on food products and whether it will acquire as many partially hydrogenated oils should not buy.
Current regulations require nutrition labeling; contain the amount of saturated fat, but not the trans fats. It is important to require this information in the various products, and educate the public about its consumption.
When it comes to reducing the risk of heart disease, what should pay more attention to: total fats, saturated fats or trans fats? What that means for choosing among the many different types of foods available today?
Below you will find answers to frequently asked questions about trans fats, why are there in food and what effect they have on our health? "These answers may help you understand the role of trans fats in food.
Studies on the health impact

Trans fats appear to increase the risk of coronary heart disease than any other macronutrient, conferring a substantially increased risk at low levels of consumption (1 to 3 percent of total output of energy). In a meta-analysis of four prospective studies of the court involving nearly 140,000 subjects, including updated analysis of the two larger studies, an increase of 2 percent energy from trans fatty acids was associated with an increase of 23 per percent in the incidence of coronary heart disease.

Most of the terminology of the ingredients and nutrients from food is pretty simple and straightforward

However, it is sometimes more complicated, or use a scientific vocabulary, which makes it somewhat confusing to the average consumer. It is important to familiarize yourself with these words and terms, so you can make the best decisions when you go grocery shopping and plan to prepare healthy meals.
Trans fats or trans fatty acids are components that became a major theme for the media in early 2000. This is because the Food and Drug Administration (FDA) was considering adding information about the content of this fatty acid in all food labels. The decision, which came into force on 1 January 2006, was that the fatty acid be added to the information required on the label for nutritional information labels and some supplements information.

The importance of providing information on labels of food products to consumers due to the fact that trans fatty acids may influence the increased levels of blood cholesterol, particularly LDL (or "bad" cholesterol), which is the largest contributor to the blockage of the arteries and can cause heart attacks and strokes.
According to many experts, trans fats are worse than saturated fatty acids in relation to the ability to damage arteries. They result from a process that uses the food industry, called "hydrogenation, which converts vegetable oils into solids.

The problem became more serious when it was discovered that the most commonly used shortenings worldwide were obtained from palm and coconut oils, which are rich in saturated fatty acids. These acids are what make shortenings that remain solid at room temperature. The food industry was forced to withdraw from the market shortenings derived from palm and coconut oil, because people do not buy it. They decided to "hydrogenate" liquid oils are less harmful (such as soybean oil and corn) to create solid like shortening and margarine.

The hydrogenation process is used also to give special features to certain oils that stay liquid. Many of them are used in the production of fast foods, like potato chips and donuts.

The benefits of regulations on labeling trans fats including

The law requires food manufacturers to include information on trans fatty acid content in the nutritional information on labels of some supplementary information benefits the people, forcing the big food companies to join the movement to limit the amount of harmful fats and sugars that are used in their products. Also generate a greater effort to improve the quality of fat used in food manufacturing.

If you're using processed foods that contain fat, you should try to choose those that contain less total fat, but more specifically, saturated fat and trans fatty acids. Now is the food industry that must comply with FDA regulations and inform us about the exact amount of these ingredients in their products.

Light burguer

2009-12-01T04:38:00.000-08:00

A light hamburger? Yes, you can believe it or not. If you enjoy these enormously fast food burgers, but then you enter a terrible guilt and remorse, do not worry, you need not deprive you of that pleasure, here we present a delicious low-calorie hamburger.

Ingredients

    * 120 grs. lean ground beef
    * ½ onion
    * 1 carrot
    * 1 egg white
    * ½ red pepper
    * ½ cup green beans
    * ½ tomato
    * Lettuce to taste
    * ½ avocado
    * 2 cucumbers
    * 2 slices whole wheat bread

Preparation

Grate the carrot and onion itches very finite, joins this with the lean, add a pinch of salt and a seasoning that is your preference. Mix well. To unite all the ingredients, add egg white and thus give hands shaped like a hamburger.

When ready, heat in a skillet, preferably nonstick Teflon or a tablespoon of water and cook your burger. You can also make grilled or broiled, the important thing is not fried in oil.

At the same time, you may be brewing a pot of green beans and bell pepper in a little water. The idea is that they are only a boil, which are not annealed, so as to preserve the nutrients.

Slice tomatoes, lettuce and short spear pickles so that you are thin slices. Grind forming avocado puree and finally heat a little bread in the toaster.

Plan your burger

The order in which ingredients go into your sandwich is free, but still give you an idea.

In the hot pan, place first hamburger, then put the pickles on top of tomatoes and add the avocado on them. Then add the lettuce and finally the mix of green beans and peppers.

And presto, enjoy a delicious hamburger and, best of all, no guilt.

Healthy Cooking

2009-11-23T10:47:00.001-08:00

Feeding yourself in a healthy way does not mean only what you eat but also how you eat. Here are some tips on how to prepare meals daily usual for you to keep your line and you stay in shape.

Pulses

Legumes are healthy and very nutritious, but often add sausages and thus hundreds of calories. If you cannot give them a good technique is to pierce with a fork beforehand and then cooking them. Remove from the fat and then add them to burst pulses.

Pasta

He prefers pasta made with durum wheat flour or whole meal pasta. Cook al dente to be more balanced digestive and maintain the glycolic index. Pair it with sauces preferably based on vegetables like tomato or spinach and lean meats.

Vegetables

Always choose to eat raw vegetables, for all its nutrients preserved and also give you a greater feeling of satiety so you eat less. If you are cooking them, prefer to steam, without peeling and coarsely.

Meats

Always prefer low-fat lean meats and remove visible fat. For baking, high temperature applied first to seal

it and avoid the juice is lost. Then lower heat to cook slowly inside. To a dried meat, you want to add a sauce, which provide unnecessary calories to your dish.

Fish is a food you should include in your diet 3 times a week. It is highly nutritious, low fat, and gives you components such as omega 3. Rather cook steamed or baked, accompanied by vegetables. Try to avoid frying, since all you do is add fat instead of taking advantage malignant fatty fish is beneficial.

Fruits and nuts

Fruits prefer natural consumption. Canned fruit sugar often brings added and cooked fruit loses most of the vitamins. The fruit can be a great nibbling between meals; they are low in fat and help maintain the low glycolic index.

You nuts offer protein, fiber, vitamins and healthy fats. Drain it natural, not fried or salted or preserved. Try to include them in your cereal, in salads or as a snack when you're ravenously hungry.

Bad habits that will damage your brain

2009-11-02T07:13:00.000-08:00

Have you ever skipped breakfast thinking that you will eat less in the day? Have you ever sleep just 2 or 3 hours and then go to work? Have you ever worked even when you were sick? Be careful, some of your brain cells might be dead now. Read this important habits we all must follow. But after we start, is very important to take look of your health future, and one good way to start is having health insurance, dont have a clue? Start at InsureLane and get free health insurance quotes online quickly and easily.

1. Skip breakfast

People that does not have breakfast have a very low sugar level in their blood. This generates insufficient nutrients for brain causing a paulatine degeneration.

2. Eating more than you need

This causes that the brain arteries harden up, causing also low mental capacity.

3. Smoke

Causes the dicrease of the brain sice and also promotes Alzheimer.

4. Consume high quantities of sugar

The high consume of sugar interrupts the absortion of proteins and nutrients, causing bad nutrition and can interfere in the brain development.

5. Air pollution

The brain is the bigger consumer of oxigen for the body. To ihnale polluted air dicrease its oxygen and also generating a dicrease in the brain efficiency.

6. Sleep few hours

Sleeping allows brain to have a good rest. The lack of sleep for very long periods accelerates the loose of brain cells.

7. Sleep with the head covered

Sleeping with the head covered increases the concentration of carbon dioxid and decrease the oxigen causing bad effects to our brain.

8. Make to work your brain, when we are sick

Working and studying when you are sick beside the difficutly of brain to answer in this state, damages it.

9. Lack of estimulation

To think is the best way to estimulate our brain, and not to do it makes your brain to dicrease its size and therefore its capacity.

10. Practice the smart conversation

Deep or intelectual conversations promotes the brain efficiency

Follow this healthy tips and you will do your best for your brain, the motor of our entire health.

Alcohol calories, is it healthy for you?

2009-10-30T11:02:00.000-07:00

For much you watch your weight in the things you eat, if you dont consider the calories that alcohol has, you try to loos weight wont have any good results. That is why we present you here the calorie of the most common drinks. Pay attention.

The alcohol drinks are very energetical, meaning, they have a lot of calories. They are because of the fermentation of natural sugar of fruits or cereals, destilation of the same fermented drinks. All alcoholic drinks has alcohol and sugar, 1 gr of alcohol is the equivalent of 7 calories.

And thats not it, alcohol is not just too much energtic, also the calories that gives you are not used by our organism for the phisical and mental effort, so if you tought that dancing 2 hours or more, you will burn all what you had, we are very sorry to inform you that you are wrong.

Calories of the most common alcoholic drinks

1 glass of dark wine (150 ml) = 82 Kcal

1 glass of white wine (150 ml) = 87 Kcal

1 glass of cognac, brandy (100 ml) = 243 Kcal

1 glass of kir (150 ml) = 225 Kcal

1 glass of moscatel (150 ml) = 240 Kcal

1 vodka (100 ml) = 300 Kcal

1 bloody mary (150 ml) = 211 Kcal

1 glass of beer (200 ml) 100 Kcal

1 martini (80 ml) = 128 Kcal

1 glass of ginebra (80 ml) = 177 Kcal

1 glass of whisky (150 ml) = 360 Kcal

1 glass of champagne (150 ml) = 70 Kcal

1 glass of pisco (100 ml) = 210 Kcal

1 glass of rum (100 ml) = 305 Kcal

1 pisco sour = 300 Kcal

You will also have to consider, that normally thes drinks we add some juices or soda, therefore its

energetic value will be even higher. Therefore, try to have them with moderation and also with light sodas. The less the better for your health.

Why eating fish is so healthy?

2009-08-12T08:13:00.000-07:00

Experts in nutrition and diet, confirms that fish protein is of high biological quality and its contain in essential amino acids is same to the read and beef meat, what it makes it more digestible, for containing less connective tissue. It changes according to the fish in transition, but generally fish has an equivalent composition to the red meat, unless for the proteinical content that is kind of minor and the water quantity is bigger.

It does not have too much fat, and the few that it has is rich in fat saturated acids, especially from marine fishes, these kind of fat have an essential component for the human nutrition, because our organism can't synthesize by itself, and has to be taken between diet. The fat content is bigger in marine fishes, like codfish, sole, sardines or anchovy, than in sweet water like bagre.

They are two principal types of fat saturated acids, the omega 3 type and omega 6 type, they both have important functions in the human organism, taking important part of the cell membrane and for being forerunners of different quimical messengers.

These fat saturated acids makes fall down the levels of some lipo proteins that are associated directly to the risk of having a cardio disease, maintaining and increasing those lipo proteins called commonly as "good cholesterol", which avoids also if those dangerous arteriosclerosis plaques appears.

Important sources of omega 3 are mainly in marine fishes like salmon, tuna, kipper, sardines, or trout, generally called blue fishes. The focus of these omega 3 fats, is bigger in the body of fishes that lives in cold waters, because they need to use its fluids fats, with a big quantity of solidification.

Healthy Ice Cream

2009-08-05T11:04:00.000-07:00

Some years ago, nutritionist recommend us the consume of ice cream, in moderate amounts as in everything, leaving behind the idea that is just candy, and teaching that is food we can enjoy in summer and winter. And is that ice cream, in spite of being healthy and nutritional always, has been improved since the Nutritional Strategy, Physical activity and Obesity prevention was presented 10 years ago.

In the presentation of the ice cream inform, and its well being influence, performed by Barcelona University specialists, indicate us that ice creams have decreased its fat content till a 30%, besides, fat quality have been improved so much better.

The calorie content of ice cream has also been reducer, because is possible to enjoy this refreshing food without gaining extra pounds. A neuro psychologist of Madrid University, confirms that ice cream, also contributes to the well being of consumers, because of its psychological and social determining factors, because (ice creams works as exorfines that converts into endorfines by metabolism, that are implicated in stress reduction mechanism".

Nowadays we have ice creams for everyone, so there are so few people that have to private of them because of medical prescription, because we have now ice cream for celiacs, diabetics, etc.

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Eggs, food full of properties

2009-08-05T10:52:00.000-07:00

During years, the egg has been restricted and recommended to limit it’s consume. Nowadays, new researches has not only contradict these old believing, but have found that the egg has an excellent nutritional value and several antioxidant properties, anti-inflammatory, preventing cancer, microbe, immunological, and therapeutically matters.

Its yolk is rich in carotenoidal pigments, that have antioxidant properties and prevents cancer, it’s full of vitamin A, preventing heart diseases and reduce bad cholesterol. The lip proteins that eggs have, helps the growing process in children.

Eggs also have taurine that prevents formation of atherosclerotic plates, helping to prevent cardio diseases. Also helps in protecting retina. They also have several antibodies like IgY, that can treat human infections of E-coli, streptococcus, pseudomonas, estanfilococcus and virus. Is also reach in omega 3 that reduce hyper tension.

Also we must say that apart from being a complete meal, is very nice and delicious, which you can prepare it with salads, rice, meat, sandwiches or served by itself.

Prevent ageing with your diet

2009-05-29T08:02:00.000-07:00

Did you know that if you follow up some basic rules in your daily diet, you may be able to soft some "time prints" in your body?

1.- Have milky products like milk, cheese and yogurts, and also fish. These have vitamins and minerals, specially effective in the prevention of osteoporosis.

2.- Milky products, tuna and salmon, cereals, liver and vegetables, are ideal food to counteract arthritis.

3.- For maintaing your skin elasticity, is properly needed to drink a lot of water, fruit juice, to have wheat seeds, soy, vegetables and fruits.

4.- Protein food lile meat and lentils stimulates the production of neurons in our brain, which make faster all mental processes.

5.- Yellow and orange fruits and vegetables, are excellent for protecting the immune system of possible weakening.

6.- The best way to detox is to inclued in your diet, mineral water, natural fruit juices, fibers, vegetables, fresh fruits, and cereals.

Fast Food, dangerous?

2009-03-30T11:10:00.001-07:00

Nowadays you can find fast food in any place, at airports, inside stores, into the corner of your street, highway rest stips, and even in hospital cafeterias. But do you know for real what is the
cost of eating that kind of food? Altought we never do this, we should take a look at the nutritional information of the food we order, once you feel that arteries begin to get hard and our clothes become to tight, is time to stop and prevent.

Still, every day, about one quarter of adults in America, eat at fast foods restaurants, is cheap, tasty and convenient, and for sure kids love it, because of the high marketing in toys that these restaurants have for them, so if they don't consume, they will surely ask for mom or daddy to go there. Thanks to this unhealthy food consume, more than half of adults in North America and one-quarter of its children are overweight or obese, double the rate of a generation ago.

We are full of this restaurants, being the most famous Kentucky Fried Chicken, Burger King and McDonalds. McDonalds is the largest source of these potentially fatal fries. McDonalds understands that food is a cultural issue and it spends more than half a billion dollars a year promoting the McDonalds culture of eating. That culture is even penetrating public schools, places where children should be learning to make healthy lifestyle choices. Fast-food chains are now contracting with public schools to provide unhealthy, trans fat-laden lunches for our children.

Just for getting an idea, a Big Mac without cheese od 215 grs, has 576 calories, the third part you should eat during the day. And a Big Mac with cheese of 258 grs, has 704 calories, almost the half of the calories yo should take during a normal day!

Apart from the large ingest of bad calories, having this kind of food daily or several times a week, you can loose your daily energy without noticing, you will feel heavier, thirstier, because of the tons of salt they use for preparing it, and with no gain of doing any phisical exercise. This will produce the increase in your colesterol levels, and of course you won't be healthy at all.

Every excess is bad, you may eat everything, but always in small portions, or just 1 or 2 times a month. If you feel that you just can't stop eating fast food, then don't, just try to have less food every time you visit the restaurant, or try to change it by a nice salad with burguer or grill chicken, in sometime before, and without noticing you won't feel for more of this big macs and fried potatoes.

Do you love cereal? You might read this...

2009-02-02T13:20:00.000-08:00

Did you know that a single portion of some of the most popular cereals, including the famous Kellogg's, can carry a lot of sugar, sometimes as much as a donut with cover. And some other brands of cereal, have more sugar and sodium, than we believe they have.

Post's Golden Crisp and Kellogg's Honey Smacks, are both more than 50 percent sugar by weight, while nine brands are at least 40 percent sugar.

Breakfast cereals, waffles, pancakes, bagels and other high-carb, high-sugar foods,
are some of your absolute worst options for having breakfast. The analysis, published in the Journal of American Dietetic Association, found that children’s cereals have more sugar, sodium, carbohydrates, and calories per gram than cereals not marketed to kids. They also have less protein and fiber. On average, sugar accounts for more than one-third of the weight of children‘s cereals compared to less than one-quarter of adult cereals.

Sugar is Not a Healthy Breakfast, and Fiber? Totally ignored

There are two major problems with breakfast cereals:

1. Their high sugar content
2. The refined grains (carbohydrates, which also break down into sugar)

On average, just one serving of a typical children’s breakfast cereal equates to more than 90 percent of the daily sugar intake for sedentary girls aged 9 to 13.
In fact, “feeding infants cereal may be associated with an increased risk of developing type-1 diabetes mellitus autoantibodies, according to a study.

So, what would you do? Moderate sugar consumption over 6 grams per day, which is considerably less than the U.S. average, which is closer to a staggering 175 pounds per year (about 52 teaspoons a day)!

So, sorry but forget those yogurt and sugared cereal snacks, free fat yogurt will be just fine.

How can I loose my Christmas and New Years calories?

2009-01-28T12:58:00.000-08:00

It's well known that in Christmas Time, New Year's, and all Holiday seasons, we are prompt to gain some extra weight, sometimes a lot, and the worst part of it, is that we can gain them in such a short period of time, when we have been taking care of our weight during the whole year with diets, eating healthy and exercises. So, what can we do? How can we prevent ourselves from gaining weight so fast? Or if we already have.. How can I get rid of those hideous extra calories super quick?

Prevent yourself

First of all, you should "train" your stomach, meaning, what you give to it, plan for the future. So begin eating less during December or at least 1 month before the Holiday seasons, try to skip fat meals, like junk food, sweets, candies, or any sugar drink like sodas.

Instead, try to have healthier meals, like meat, chicken, fish, rice, cereals, noodles, soups, snack fruits and vegetables, and very important, you can have a variable diet, but always in small portions and then save the big dinners for last. If you feel for a piece of candy, have it, but just one, not the entire package! For example, if you die for chocolate, as every mortal does, take a big bar of chocolate, but eat 1 small piece every day, if you feel for it, we have 5 days of the week, you can eat 5 pieces.

Always have a little piece of everything, so that way your
body gets satisfy with the need of that sugar, and won't ask
for more during the day. Do not torture yourself counting calories, listen to your body and try to balance the meals you have during the day, no one better than you know how to make that balance. It’s your body! Have a nice and complete breakfast, like bread or toast, some fruit, and milk. Drink a lot of water, every human needs at least 8 glasses of water per day or 2 liters, for hydrating your skin, and cleaning all your system. Also you can drink juices but not with a lot of sugar. Try drinking natural fruit juices as well.

During the holidays

Don't think because its the holidays, you can eat tremendous amount of food, just eat everything in the right portions and if you gain 5 pounds, its easier to loose those, than if you gain 20 or 30. For many, that means too many rich foods, holiday libations and sedentary activities; and not enough healthy food and exercise. It takes 3,500 extra calories to pack on a pound of body fat, so it’s no surprise that weight gain is the norm during this time of year. Always in holidays dinner, you may have a variety of food, try to choose turkey or chicken, proteins will always be good for you, but instead of having mash potatoe, take salads, fruits or proteins will be just fine. Also if you are thinking in having wine, take as maximun 2 glasses, having wine, will be much better than beer or another licour. Avoid soda and sugared juices, natural juices are fine. And if you just can't avoid dessert, have it, but in a very small portion.

After Holidays and tips... "I still gained weight!"

After you gained weight, I think you should still eat everything as in the "preventing" time, but now you should be very strict and cut off all sweets and carbs, for at least 1 week, 2 weeks will be great, and at this time, just have fruits for breakfast, meat and vegetables for lunch, and for dinner can be same as you had for lunch or soup, but in a smaller portion.

Try to have some cardio exercises like walking; dancing or running some time in the early morning, working out in the morning, will do marvelous things for your body. And if you get the time, go to the gym, at least 1 hour a day, 4 days a week, you will definitely see results. For more sports and training tips visit our Sport World site.

Quick tips for every time

Eat everything in small portions, even candies
You have to eat your last meal before 7 pm,
Small portions of food all day, 5 to 6 times a day are good
Not a lot of carbs, you can have rice, bread and potatoes, but in small portions
Don't have full plates, unless you are super hungry

Remember, the idea is to eat well not to starve. So go and enjoy your holiday season!

6 Reasons Why a Little Glass of Wine Each Day May Do You Good

2008-12-09T13:52:00.000-08:00

The list of wine’s benefits is long—and getting more surprising all the time. Already well-known as heart-healthy, wine in moderation might help you lose weight, reduce forgetfulness, boost your immunity, and help prevent bone loss.

With America likely to edge out France and Italy in total wine consumption in the near future, according to one analyst, and with women buying more than 6 out of every 10 bottles sold in this country, we’re happy to report that wine may do all of the following:

1. Feed your head
Wine could preserve your memory. When researchers gave memory quizzes to women in their 70s, those who drank one drink or more every day scored much better than those who drank less or not at all. Wine helps prevent clots and reduce blood vessel inflammation, both of which have been linked to cognitive decline, as well as heart disease, explains Tedd Goldfinger, DO, of University of Arizona School of Medicine. Alcohol also seems to raise HDL, the good cholesterol, which helps unclog your arteries.

2. Keep the scale in your corner

Studies find that people who drink wine daily have lower body mass than those who indulge occasionally; moderate wine drinkers have narrower waists and less abdominal fat than people who drink liquor. Alcohol may encourage your body to burn extra calories for as long as 90 minutes after you down a glass. Beer seems to have a similar effect.

3. Boost your body’s defenses

In one British study, those who drank roughly a glass of wine a day reduced by 11 percent their risk of infection by Helicobacter pylori bacteria, a major cause of gastritis, ulcers, and stomach cancers. As little as half a glass may also guard against food poisoning caused by germs like salmonella when people are exposed to contaminated food, according to a Spanish study.

4. Guard against ovarian woes

When Australian researchers recently compared women with ovarian cancer and cancer-free women, they found that roughly one glass of wine a day seemed to reduce the risk of the disease by as much as 50 percent. Earlier research at the University of Hawaii produced similar findings. Experts suspect this may be due to antioxidants or phytoestrogens, which have high anticancer properties, in the wine. And in a recent University of Michigan study, a red wine compound helped kill ovarian cancer cells in a test tube.

5. Build better bones

On average, women who drink moderately seem to have higher bone mass than abstainers. Alcohol appears to boost estrogen levels; the hormone seems to slow the body’s destruction of old bone more than it slows the production of new bone.

6. Prevent blood-sugar trouble

Premenopausal women who drink one or two glasses of wine a day are 40 percent less likely than women who don’t drink to develop type 2 diabetes, according to a 10-year study by Harvard Medical School. While the reasons aren’t clear, wine seems to reduce insulin resistance in diabetic patients.

Top five power foods

2008-10-20T16:03:00.000-07:00

Is inevitably to always be on the search for new foods that can help us reach our fitness and weight loss goals. Certified Nutritionist, Robert Reames, provides a list of the top five “Power Foods” to maximize any diet and exercise routine in the upcoming year.

The five “Power Foods” listed below should all be consumed 1.5 to 2 hours prior to working out and within one hour post workout to maximize their effects.

1. Wild Alaskan salmon is Reames number one choice for overall weight control and energy. Filled with omega 3 fatty acids, wild salmon can utilize the fat stored in the body for energy, balance the blood sugar, and maintains healthy cholesterol levels. The recommended serving is a 4-6 oz filet, consumed 2-3 times per week.

2. Flax seeds are a great source of fiber that can be added to any salad on a daily basis. Flax seeds balance blood sugar and insulin levels, and control blood pressure, all resulting in maximum weight control.

3. Apples provide many nutritional benefits. They are high in soluble fiber known as “pectins,” which is amazing for blood sugar stabilization. Apples also contain a wide variety of anti-oxidant and anti-cancer phytonutrients, which can lower one’s risk of type 2 diabetes. Reames encourages his clients to eat 1 to 3 apples per day to lower blood cholesterol and ensure proper appetite management.

4. Chili Peppers are a surprising addition to one’s diet that can suppress the appetite and actually raise your metabolic rate temporarily. Studies reveal that withstanding the heat can reduce the amount of calories one consumes at each meal. “Enjoy one to two chili peppers each day!” says Reames.

5. Beans and Lentils are extremely high in fiber and contain a resistant starch. Studies have shown that beans can increase fat burning by 20% for 24 hours! Reames recommends consuming at least one half cup per day.

Be healthy now!

How to stay motivated and achieve your fitness resolutions… during the whole year!

2008-09-30T13:21:00.000-07:00

You started January off strong and managed to workout regularly at first, but now you are starting to slip back in to your old routines, and out of the gym, because let’s get real, sometime we just feel lazy. But laziness isn’t worth it to loose your health and fitness.

Here you got some tips, to get fit into the routine:

Start fresh everyday: if you eat poorly one day, make sure to add the appropriate amount of cardio to your workout in order to burn off the extra calories. That way, psychologically, you start the next day at zero again. You ate a lot during the weekend, and feel lazy on Monday? Take off the bus some more blocks as usual, from work to home and vice versa.

Keep your routine exciting: boredom is one of the biggest saboteurs. Find ways to keep yourself interested in exercising. Try taking a kick boxing class, is well known that a combat class can make you burn an approximate of 600 calories per hour, instead of traditional cardio, buy a new gym outfit or fill your iPod with new workout tunes.

Pair up: find a workout partner with similar goals. If you have trouble getting motivated to workout, the guilt of leaving them alone will help motivate you. Convince your girlfriend to have a chit chat meanwhile you are working out, or to talk about last night football game with your buddy.

Sleep and hydrate: Many people do not realize that sleep deprivation and dehydration are two of the most common reasons people fall victim to cravings. Make sure to rest up and drink at least 8 glasses of water a day. Also your skin will look gorgeous!

Take baby steps: make sure to set smaller goals that you are capable of achieving. It is easier to push yourself if you feel you are succeeding.

Change your mantra: instead of saying “I don’t want to go,” say “I have to go.” This will mentally put your body on auto-pilot and make it easier to go to the gym.

After all this, you will feel so much better for sure.

Get into your abs

2008-09-30T13:20:00.000-07:00

Feeling with a not nice belly? You will need to heat up your summer ab routine. Put your mind into your muscle and work your transverse abdominals with some easy steps, and you can do it at home.

These deep ab muscles are attached at your back and wrap around either side of your body from the lower half of your ribs to the top of your pelvis, like a corset. They meet in the middle of your abdomen. Activating these muscles will make crunches more effective by forcing the belly in like a plunger with each rep.

TIP: Each time you cough, you will notice the area below your navel jumps in. Those are your transverse abdominal muscles contracting. Cough and try to hold those muscles, as you breathe. Try tightening that muscle while doing each of our ab exercises.

Ab Chopper Set up: Lie on your back on a mat. Bend knees with feet flat on floor – about 18 inches apart. Hold medicine ball or dumbbell in hands. Start: Raise arms over head so upper arms are in line with your ears. Exhale and roll up to a sitting position “chopping” arms forward and between legs as you roll up to a sitting position. Finish: Inhale and slowly roll down to starting position. Try 2 sets of 20 reps. For variation: try one set super slow and one set moderately fast or use a BOSU or balance pad.

Twisted Sister Set up: Lie on your back on a mat. Bring your knees into your chest. Hold medicine ball or dumbbell in your hands and extend arms over chest. Start: Keeping knees together at waist height (knees and hips both bent at 90 degrees) slowly move legs to the left and arms to the right creating a torso twist. Go as low as possible maintaining control of your back and balance. Finish: Exhale, draw the navel into your spine and return arms and legs to center. Try 2 sets of 20 reps. For variation: try extending legs.

For obliques, lie on your back and twist half lower body to the opposite side, and do the usual movement for simple abs, 20 times each side, and rest 1 minute, repeat 4 times. You will have a nice waist, in less than a month.

Don’t forget to stretch before and after every exercise.

Top 10 Ways to Exercise without Exercising

2008-09-30T13:18:00.000-07:00

1. Park your car farther away

The more steps you take during the day, the more exercise you’re getting. Apply this same strategy to taking the stairs at work!

2. Go Dancing

You’d be surprised how many calories dancing can burn in one hour.

3. Participate in a charity walk or bike ride

There are bound to be several near you and most cater to all levels.

4. Play with your kids

Trying to keep up with them is sure to burn calories!

5. Take the stairs

If possible, walk up the stairs at work or in your apartment.

6. Lift your legs at work

While sitting in your chair at work or at home watching TV, simply raise your legs in front of you and hold for 15-30 seconds at a time.

7. Squeeze a stress ball

Buy a stress ball that you can squeeze while you’re at work or watching T.V…it will improve your blood flow, flexibility, burn calories and relieve tension!

8. Stretch, do warm-ups, or ride your exercise bike while watching television

9. Walk around your office or outside during lunch

10. Do some chores

Shoveling snow, working in the garden, raking leaves, sweeping the floor…these kinds of activities may not be ‘vigorous’ exercise, but they can keep you moving while getting your house in order.

Keep fit during the Holidays, yes it is possible

2008-09-30T13:16:00.000-07:00

Most of the people are consumed with their busy schedules, vacations, shopping and parties during the holiday season. Although the holiday season is an exciting time, don’t let the excessive amount of activities affect your waistline.

Make exercise a daily priority. Wake up early and workout before all the festivities begin for the day. It is important to plan a workout into your schedule, along with cooking, parties, etc. Incorporate exercise into a family affair by taking a walk after a holiday meal, walking to look at Christmas lights, etc.

Don’t over-indulge on the holiday sweets. Choose which indulgences you have to have, and choose them first. Try having old fashioned caramel rolls. Also, try to avoid skipping meals, which will slows down your metabolism and causes you to over-eat during the next meal.

Focus on maintaining your current weight. The holiday season is not an ideal time to begin a diet. Weigh yourself right before the holidays start and focus on maintaining your weight. To do this, it is important to drink extra water, exercise at least three times per week, leave your favorite foods alone, and try to make your other choices a little healthier. More veggies and fruit as snacks, previous the important meals, is also a good choice.