Archive for February 2012
Control your weight
To control your weight, you should not just eat fewer calories but also burn those who consume and consumed (energy). This can be done in three different ways:
1. Eating fewer products high in calories.
2. Increase calorie expenditure, for example, increasing physical exercise.
3. (Ideal) Eat less high in calories and increasing calorie burn by being active.
As always, it is important that you check with your doctor, dietitian or exercise physiologist, especially if you are a person of middle age, has a health problem, has not been physically active in recent times, and plans to begin a program relatively strong physical exercise.
This is because these professionals will help you find a program that meets their own needs and physical characteristics. It would also be good to test exercise tolerance, to determine their current capabilities and identify potential hazards.
If you are in good health, your doctor will probably recommend a program of regular physical activity, which is rhythmic, repetitive, and involve a broad movement of his body, and the use of all muscles and strengthening the circulatory system.
Ideally, aerobic exercise such as jogging, swimming, jogging, and / or moderate-intensity walking during sessions of 30 to 60 minutes at least 3 to 4 times a week.
These activities will be very beneficial for your heart and lungs, and also help you burn calories. For example, a person of 90 kilos consumed the same amount of calories but walks briskly, every day, two miles, lost about 7 kilos in a year.
Exercise is critical because, in addition to helping control weight, can help reduce stress and control snuff addiction, high blood pressure, blood cholesterol and diabetes.
And even the more moderate physical activity can help reduce the risk of heart disease. Examples of these exercises are walking, cultivating a garden, and dancing.
The point is that not conceive of physical activity as a hobby or a sideshow, but as part of their daily routine of daily life such as eating or bathing, and as something that can not only bring very beneficial results, but also be very rewarding.
The dangers of diets
The proper balance of nutrients in the human body ensure optimum performance. You will often see a number of diets that enhance or suppress the rate of one or more foods. This practice although they may be effective in order to find the ideal height and weight, can lead to problems that will be reflected in the future.
The intake of carbohydrates, proteins, vitamins, minerals and other substances is necessary in human life, for that reason there is no reason to remove it from our lives. What is really important to pay particular attention to proper balance and avoid excesses.
For over 15 years that experts place the forms of power at the head of the risk factors tumor. In 1984 the National Cancer Institute of the United States established that 35% of tumors were in fact related to dietary factors. The first global report on diet and cancer, published in 1997 by the International Fund for Cancer Research leaves no doubt about the close relationship between cancer and diet. A comprehensive study prepared by an international team of 15 scientists from nine countries makes it clear that various changes in diet can reduce the overall incidence of tumors between 30 and 40%, equivalent to a figure of between three and four million cases annually in the world.
The factors studied (which would increase or decrease the risk of cancer) were rated each as they were “convincing”, “probable” or “possible”. So, say that eating plenty of vegetables reduces the risk to those most vulnerable to cancers of the mouth, pharynx, esophagus, lung, stomach and intestine, was described as “compelling.” For those prone to breast, pancreas and bladder, the relationship was established in the “probable” and for cases of cancers of the ovary, uterus and thyroid, as “possible”.
Scientists at the Institute of Bioscience and Technology, University of Texas came to the conclusion that diets rich in vegetables, fruits of all kinds, cereals and soy can help men prevent the dreaded prostate cancer, which is currently the second leading cause of death in the male population.
Is much emphasis on the importance of consuming fiber. Is it really vital?
A brochure entitled “Dietary Guidelines for Americans,” published by the Department of Agriculture and Health and Human Services U.S. offers this advice: “Eat foods rich in fiber is able to reduce the symptoms of constipation, diverticulosis, and several types of intestinal irritation. ” It added that there are plenty of jobs that support the relationship between colon cancer and diets low in fiber.
Other research has indicated that some components of water-soluble fiber help reduce cholesterol levels in the blood, which is an important factor in preventing development of heart disease.
We talk about the benefits of olive oil when cholesterol is high. Are there scientific certainty in this belief?
We now know that there are two types of cholesterol represented by low density lipoprotein (LDL) and consisting of high density lipoprotein (HDL) The first is popularly known as “bad cholesterol” because it is deposited on the walls of the arteries, and the second is the “good cholesterol” because it exerts a sweeping action favorable to the maintenance of good condition in the privacy of the blood vessels.
As the ideal is to maintain high levels of this second fraction of cholesterol, olive oil, which is rich in monounsaturated fatty acids and is high in oleic acid, can reduce total cholesterol and LDL, and this without affect that interest to maintain relatively high values, ie, the “good”.
As is obtained from the pulp of the fruit of the olive (unlike all others are derived from seeds) this oil is high in vitamin E (which exerts an antioxidant) and provitamin A (which, among other activities strengthens the immune system)
Are there preventive food for people prone to heart problems?
A diet includes nutrients that behave as natural antioxidants and as such plays an important role in prevention of atherosclerosis and heart related disorders.
Apply the concepts in relation to the search to normalize cholesterol levels and the provision of fruit in all its varieties, vegetables and foods rich in vitamins and minerals. Whole grains, whole grain flours, eggs, milk, meat, fish and bird (on red), are foods particularly effective in preventing these types of conditions.
What diet is recommended against osteoporosis?
Skim milk is an excellent food for a large supply of calcium, a mineral essential in determining this condition. A cup of skim milk provides 300 milligrams of calcium, only 86 calories and the added benefit of vitamin D, a factor that enhances the absorption of calcium. Other good sources include yogurt, canned sardines, salmon and all low-fat cheeses.
What foods are usually recommended for conditions such as allergies and asthma?
There are several. Onion, for example, prevents allergy by its content of keratin. Honey (if that does not leak, is cold pressed or virgin) has antibacterial properties, and bacteria are aggravating allergies, as already shown by many investigations. Moreover, the known to be an excellent tea dilator of the bronchi.
The lemon has received excellent press and healing food. Who are the most benefited by incorporating the diet?
The components of lemon are not limited to their recognized contributions of vitamin C. Acid also has benefits for the organism and is highly recommended for high blood pressure, in conditions involving the heart and blood vessels. Also as a preventive agent for the formation of gallstones and diabetes, precisely because it prevents arterial complications.
Dietetics and preventive medicine
The power can and should play (in addition to its fundamental role to ensure the best nutritional status) a significant role in the proper display of various types of foods selected for each individual according to their particular needs and based on their preventive of certain pathologies.
There are many foods that are inherently good for everyone, while others are best for different groups of individuals.
Today opens a new path in the way of looking at disease prevention. And there dietetics occupies a privileged place.
What to do with the urge to eat?
First find out the causes of food cravings. Before any action is recommended to investigate what causes to force us to eat well. The issue is not finding something to take away our hunger, but why we eat so much.
Very often, the anxiety about food is produced by factors such as stress or excess worry. In this case we consider whether the subject has solution and if not, you see what a change of attitude can take us .
Ideal nutrition to reduce food cravings
We must reduce stimulants such as coffee, tea, sugar, chocolate, which will only exacerbate the problem, however, drink more fluids such as fruit juices, herbal teas and relaxing Valerian, Chamomile, Melissa and especially plenty of water.
Liquids in general helps reduce hunger and often what we are is a bit dehydrated. So before eating anything first take always one or two glasses of water.
We must increase the frequency of meals to avoid reaching the red alarm point is one in which anxiety is such that food started eating compulsively. So we have breakfast, drink mid-morning, lunch at noon, tea and dinner.
Food should preferably be cooked and raw foods like salads, are not satiating and time and again to eat. That does not mean we have to remove the salads and fruit in our diet while we are anxious but should not represent much of our food.
Beware of low blood sugar or glucose
People with food cravings should take a little protein at every meal because often what is behind these ups and Hypoglycemia and low blood sugar (glucose) levels are responsible for food cravings . The proteins we have them in fish, meat, cheese, legumes, nuts, or gluten Seitan, tofu, sprouts, brewer’s yeast, spirulina algae.
Zinc trace elements by the Nickel and Cobalt Chrome ore or help calm the ravenous hunger and balancing glucose levels. Consult a specialist our particular case.
Take half an hour before each meal satiating some fiber also helps.
Do not forget to breathe
Exercise is essential in cases of anxiety about food as it helps to relieve the tensions and oxygenates thus reduces food cravings.
Practice breathing or yoga will also be beneficial.
Keep in mind that when we are more nervous or anxious always changes our breathing becomes shallow and rapid. We must be conscious of your breath and learn to control it. If we breathe in a more leisurely and thorough our state of anxiety also tends to disappear.
Believe it or not is one of the basic guidelines for the treatment of anxiety about food.
Food cravings and need for love
When someone is happy often said that you feel satisfied, full of happiness. Clearly, we must reflect on the emotions that we have to heal normally and negative aspects such as jealousy, anger, envy or the need for more and more.
At the beginning of the article we started saying we have to do a little detective ourselves and emotional level where we do a deeper analysis. Usually whenever there is anxiety about food or anything else (alcohol, drugs, destructive relationships, etc..) There is always a great lack of self esteem. Learn to love a little more, accepting as we are and appreciate our virtues is a first step to love and feel loved.
The increase in muscle mass
Our muscles are responsible for sustaining our body and allow us to move, grab objects, maintaining proper body position. Are important not only from a sporting point of view or aesthetic but also to lead a healthy life. In addition, a higher percentage of body muscle mass or fat-free mass has a greater energy expenditure than one with equal weight and reduced fat mass.
If in addition we are athletes, our athletic performance has a direct relationship with the major and minor muscle groups involved in the movements of the specialty. Improve the volume and speed of response of our muscles is a key point to be more competitive.
How to increase muscle mass
There is no miracle here unless you want to endanger your health: proper training with a diet that allows train at full capacity, and your muscles to recover properly is all you need. The plan of exercise to increase muscle mass is as important as the diet: the two have to be in line to achieve your goals.
The training plan must be individualized and take into account the characteristics of the athlete and the sporting objective. Strength training and diet must be designed to increase muscle mass without increasing body fat.
Foods recommended
The diet should provide enough “fuel” for the exercise and sufficient nutrients to build muscle properly.
Increased intake of control has more fatty foods, and the amount of fat in the diet should not exceed 30% of energy intake.
The amount of protein must be of 1-1.5 g / kg. This amount of protein is sufficient in order to gain muscle mass gradually and steadily. Therefore, you do not gorge themselves to proteins, only if we are dedicated to bodybuilding full time can increase the amount of protein.
It is important to have an adequate supply of carbohydrates, which are the fuel of muscles. A defect in the amount of muscle glycogen and muscle fail to do so to exercise training. The amount of carbohydrate will be between 45 and 65% of the energy of the diet.
In turn the diet to increase muscle mass in food should be varied to ensure the supply of vitamins and minerals. Food has to provide these micronutrients including fruits and vegetables. The intake of supplements should not replace the nutrients from a varied diet.
Proper hydration and fluid intake are important. As a general rule you should drink 1 liter. per 1000 Kcal. Maintain hydration before exercise, (250 mL and 500 mL. Of liquid), during (especially if the duration is longer than 1 hour) and after exercise. Sports drinks are useful to replace minerals lost through sweat during exercise.
Basic Tips
Make 5 meals a day: 3 strongest (breakfast, lunch and dinner) and 2 more loose (lunch and snack).
Do not skip meals. It works to increase muscle mass, you hungrier at the next meal and is easier than you spend to fill your reservations.
Within 5 meals is important to control the intake before and after exercise. The advice of a nutritionist helps plan nutrient needs before and after exercise to specific training.
Not all proteins are of the same quality. This is determined by the diversity of amino acids that make up proteins of a foodstuff. Choose lean meats (chicken and turkey), fish, egg whites and skim milk.
Sleep 8 hours. Our body rests and regenerates itself during sleep. If we do it enough (few hours) or poor (we do not rest for sleep disturbance) does not get the same results.
Tips for supplementation
There are foods in the form of sports drinks, bars, shakes and gels that can be used for the supply of nutrients before and after exercise. They can be useful in some cases (difficulty meeting schedules of the diet) but should not be used en masse and replacing major food groups so as to leave a balanced diet.
Adequate exercise, a balanced diet and good habits are vital to increase muscle mass. Do not be misled by advertising that promises dramatic results without effort it is totally false.
Sugar, flour and overweight
In the normal daily diet almost inevitably find sugars. And is that its consumption is not harmful, but when it increases, things rarely go well. The average person consumes about 61 kg of sugar per year, about 300 to 600 calories per day.
This is too much considering that sugar is not an additive nutrient but its only merit is that it provides immediate energy.
The contribution of carbohydrates is 4 calories per gram, which is less than the contribution of fat (9 kilocalories per gram). Of course that fats are more able to cause obesity.
The normal consumption of sugar per day can be in (6-15 teaspoons) but only the following example shows how we can spend that amount. A soda contains 9 teaspoons sugar equivalent to a fruit juice can reach 12 teaspoons, coffee adds 2 more, a 7 tablespoons yogurt in order with these equivalences and had a normal amount and that’s the problem when added a sedentary lifestyle and our day is absent from the movement.
On the other hand bread, pasta, fruits contain sugar. Too much sugar can be dangerous because it unbalances the delicate regulatory mechanisms to store and “burn” the simple sugars. This imbalance favoring overweight. Also promotes diabetes (incorrect response to the production of insulin by the pancreas) cells in the pancreas fatigue.
Finally, it is advisable to reduce consumption of sugar, not add too much to food. Put less on drinks, yogurt, fruit. Trying to suppress it completely (one gets used pretty quickly). Avoid alcohol and certain foods high in added sugar. Look for natural alternatives to sweeten.
How often should I eat in the day?
Contrary to what we eat not only appears 3 times a day. If we wish to maintain an active metabolism is common in our diet that we schedule at least 5-6 meals distributed or spaced. Each has its particular function and need to be completely balanced when the purpose is to lose weight.
Breakfast is the most important meal of the day and that is where we concentrate the greater protein intake because the metabolism is faster in the morning, on the other hand we have more hours available to transform food.
Lunch is also a vital food, there is likely to consume a carbohydrate that is sure to burn in the afternoon.
Dinner on the contrary should be an opportunity to plants and easily digested foods. At this point the metabolism will slow down after heavy meals and plenty will not be a good company for the night.
In the other two meals, which usually occur in mid-morning and afternoon we eat foods rich in fiber, fruits are an excellent choice. It is also advisable to eat nuts like almonds and walnuts which generate a feeling of fullness and avoid to the maximum bouts of anxiety. It is more common to feel anxiety towards the end of the afternoon. We should always try to keep water within reach. During the day the same way we can consume water not to exceed 2 liters per day.
The danger of refined flour
Refined flours are composed mainly of carbohydrates, which when ingested are converted into glucose by the body. Glucose causes the body’s glycogen stores increase and therefore have energy. But refined flours make the increased glucose is high, since it is quickly digested.
To counter this increase the body produces the hormone insulin which is responsible for carrying glucose into the cell and turn it into energy, or if not used accumulate as fat. When glucose is in place for insulin decreases and comes into play another hormone called glucagon that is what is responsible for transforming stored fat into energy. Both must be balanced for the body to function properly.
The problem is that when we consume too much refined flour insulin increases and remains high at the expense of glucagon, which does not fit into the picture. This does not consume the body’s fat stores and it generates a need for us to eat foods rich in carbohydrates as glycogen is depleted when the body you ask for more.
This will have adverse effects on the body, since weight gain is considerable, as the increase in body fat reserves that entails with regard to the circulatory system. It is therefore important that we put aside the intake of refined flour, then eventually we end up creating a dependency, since the body is going to demand more fuel.
What we do is consume us aware and whole flours, ie, integrals, being complex carbohydrates that the body processes slowly, making the energy we provide is released slowly and can use it along the day and causing the body to produce insulin and glucagon in order to consume the energy stored as fat.
I want to lose weight
Every day we encounter people who in their quest to lose weight and despair resort to many methods and products that trade offered as almost miraculous solution to achieve the desired weight. Are well known localized fat burners, you of all colors and flavors, supplements that promise to replace conventional food to the point of ensuring that a single glass of this drink contains all the nutrients needed by the body.
The aesthetic body has become a pattern almost mandatory for humans, and that’s not bad, as long as no longer consider a more important than physical appearance and health.
Any process to lose weight should be aware, responsible and healthy. There is no point to unbalance the body by removing nutrients or feeding us with only a few foods. The removal of excess calories you eat daily should be supplemented with exercise to strengthen the cardiorespiratory system. The diet should be balanced by removing excess vegetables fats and sugars.
Avoid recipes or products immediately make you lose weight rapidly. If your desire is to lose weight there are options to help in that purpose. Make sure about contraindications, the process must be slow and without side effects, so be easier to maintain this new state without fear of rebound effect.
