June 30th, 2009, Tuesday, 08:00
World Organization of Gastroenterology, provide with following tips for a healthy digestive system and overall good condition:
1. Eat smaller meals and more frequently, but without increasing calorie intake: 5 smaller meals than 2-3 meals per day very consistent.
2. Include fiber from dietary sources such as 5 fruit and vegetables meals per day and increase daily consumption of whole grain and / or fish.
3. Increase consumption of fish: 3-5 times per week.
4. Reduce consumption of foods with fat, fried in oil.
5. Consume fermented milk products, especially pro biotic with proven benefits on digestive health.
6. is preferable to choose meat with low fat content, such as chicken, turkey, rabbit, or thin slices of beef, pork or lamb.
7. Increasing consumption of water - 2 liters of water per day - and reduce the consumption of beverages containing caffeine, alcohol and those rich in sugar.
8. Give you enough time to eat and chew slowly and completely.
9. Adopt a healthy lifestyle, including the practice of sport and quit smoking.
10. Maintain a healthy index of body weight; obese people can have more digestive diseases.
A healthy food, a healthy digestive system!
80% of digestive problems can be avoided through healthy nutrition and nutritional balanced, including foods that contain pro biotic. Is clinical demonstrated that pro biotic elements benefit system and digestive health in general.
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Tags: health digestion, healthy food, Nutrition
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June 26th, 2009, Friday, 08:00
Today I want you to understand the power anti oxidants and how important are fruits they in our nutrition.
Our resource of antioxidants
Remember always that fruits and vegetables are rich sources of antioxidants, which fight against free radicals and slowed the aging process. Antioxidants have role in reducing the risk of cardiovascular disease, diabetes and cancer. They act on free radicals neutralizing them and take care of blood vessels, helping circulation and thus to protect our heart.
Antioxidants (especially vitamin E) are the ones who help us have a beautiful skin and appear healthy; they are the ones that offer skin elasticity, which means fewer wrinkles. Vitamin E, the most famous antioxidant, is the ally against bad cholesterol and thus we are safe from heart complications, especially of heart attack.
Free radicals and cancer
Various researches have shown that free radicals have relation with breast cancer, stomach, colon, prostate, pancreas, etc. Radicals lead to cell growth and development of cancer. And antioxidants may act on the cancer cells before they spread.
However, consumption of fruits and vegetables does not defense definitively such diseases and don’t bring healing. But antioxidants are those that support the body and strengthen the protective shield.
Men need to eat more tomatoes
A recent study conducted at Harvard University showed that men who consume more tomatoes (the antioxidants) or products that are based on tomatoes, have a factor risk lower by 35% about occurrence of prostate cancer than men who consume very little or no at all tomatoes.
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Tags: antioxidants, fruits, health tips, Nutrition
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June 19th, 2009, Friday, 09:05
Specialists in nutrition say that the most important factor in a diet is psychic. If you train the brain to respect the steps and not to “require” food full of calories, you are very close to success! In truth, there is a need for patience, but you must impose a plan and to keep it, no matter how hard you will feel at a time.
Nice vs. Temptations
Every time you feel you cannot take it anymore and you are tempted to quit, think about how much you want to get down kilograms. Then look at your favorite cake and think: really worth it? Surely you will quit easier these Temptations and get to diet again.
Suggest small steps
Propose to yourself to lose a little bit! 2 kilograms are an easier target to reach than 5, 8 or 10 … After you have managed to lose 2 kilograms, recompenses yourself! Not with a sumptuous dinner, but with a day only for you: shopping, walks, aromatic baths or a good movie. Then impose to lose again another 2 kg, to reach the weight that you want.
No apologies!
In a diet, phrases of this kind are strictly forbidden: “It’s okay to eat one portion of fries and half of chocolate to celebrate that! “ Attitudes like that can compromise the success of a diet, even if a rich dinner is not the end of the world! So instead of thinking about it, say that it’s better to be healthy, thin, beautiful, feel good about yourself, then to eat too much and feel guilty for what you did!
Forget about “all or nothing”
If you don’t have very much free time to do exercise, you know that 5 minutes per day is better than nothing. So stop thinking that if you cannot find a free time to burn calories, you won’t get anything. Even if the effects will be less, it will appear at a time.
Healthy food, just for any case
Because not few times you may stay overtime at work, always try to have at hand a healthy snack with fewer calories (protein bar, a few almonds or order a salad in town). In this way, you will not eat sweets and crackers from the corner boutique and neither get to fridge like crazy when you get home. You know when you are hungry you can eat whatever you see!
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Tags: diet, Nutrition, sport, tips, tricks
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June 16th, 2009, Tuesday, 08:00
What follows is a list of healthy foods that will give you the biggest nutritional intake as well as reducing the risk of deadly diseases such as cancer, diabetes and heart diseases.
1. Apricots
Their power is in beta-carotene that helps you prevent damage caused by free radicals and protect your eyes. Also, the body converts beta-carotene in vitamin A, which helps you prevent cancer, especially for skin. One apricot has 17 calories, 0 fat, and 1 g fiber. You can eat fresh or dried, but it is still as strong.
2. Avocado
Contains oleic acid, an unsaturated fat that helps to reduce cholesterol in the body and increase the level of HDL. One slice has 81 calories, 8g fat and 3g fiber. Try few slices of avocado instead of mayonnaise as the dressing hamburger.
3. Raspberry
Contains ELAG acid that can stop the advancement of cancer. Also contain more vitamin C and fibers helping to prevent the increase of cholesterol and heart disease. A cup has only 60 calories, 1g fat, and 8g fiber. Serve them with yoghurt or skimmed oatmeal (another food rich in fiber).
4. Mango
A media dimension mango contain approximately 57mg of vitamin C, almost the entire recommended daily dose. This antioxidant helps to prevent arthritis and hurry healing wounds and strengthening the immune system. One mango has 135 kcal, 1g fat and 4g fiber. Serve it fresh or you can simply add to salads.
5. Melon
Vitamin C (117mg in half a melon, almost twice DZR) and beta-carotene - both powerful antioxidants that help protect cells from free radicals. In addition, half a melon has 853mg of potassium - almost twice more than a banana, helping blood pressure. Half a melon has 97 kcal, 1g fat and 2g fiber. Cut it in pieces and conge late it, then you can add it in fruit salads, cakes and ice cream.
6. Cranberry juice
Helps prevent infections of bladder against the development of harmful bacteria. A cup has 144 kcal, 0g fat and 0g fiber. Bought 100% concentrated and drink it with water every day or without adding water.
7. Tomatoes
Licopen, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may decrease to half the risk of bladder cancer, colon and stomach if consumed daily. A tomato is 26 kcal, 0g fat and 1g fiber. Cut slices and pressing a little olive oil for licopenul to be best absorbed when consumed with some fat.
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Tags: fruits, healthy food, Nutrition, Wellness
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April 2nd, 2009, Thursday, 14:37
What you eat represents you. If you eat what you must, you may notice that your health will improve!
These aliments can keep away diseases such as cancer, heart diseases; give you a boost memory, lower cholesterol levels and more other.
1. Blueberries. If you are a little vacant, add blueberries to your diet and you will not forget anything. Studies show that these fruits combat memory loss on short term and in addition, are full of antioxidants that fight cancer.
2. Broccoli. Broccolis contain a healthy dose of antioxidants and vitamins A and C. Also it contains beneficial nutrients such as calcium, potassium and more fiber.
3. Green tea. The researchers have shown that tea has antioxidant properties, decrease the risk of cancer and heart disease and improves your metabolism.
4. Apples. Apples have a low glicemic index offering satiety taste and are full of vitamin C. They are an excellent source of soluble fiber, which reduce cholesterol and glucose level.
5. Skimmed milk. For our bone mass we need to take advantage of foods rich in calcium, such as skimmed milk, which is an excellent source of calcium because it contains less fat and contains vitamin D, which helps the body to absorb calcium. 1000-1200 mg of calcium daily can help you to prevent osteoporosis.
6. Almonds. If you are looking an easy a way to get rid of stress, try to crunch some unsalted almonds and you’ll get rid of anger. Almonds are a good source of vitamin B2 and E, magnesium and zinc. Vitamin E, just like vitamin C, fights against free radicals that cause heart disease.
7. Kiwi is a fruit that will keep order in good condition and will protect the content due to macular degeneration or luteina. Kiwi contains vitamin C, fiber and potassium in abundance that is just perfect for your nutrition.
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Tags: aliments, glucose, lower cholesterol, Nutrition
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