Health Information Series

Posts Tagged ‘Healthy diet’

when the heart is a bad move us all our life changes. Therefore it is important to know the signs and symptoms to consider and detect heart problems. Being attentive is a good way to learn how to prevent complications that may reduce quality of life. The heart problems are found in cardiovascular diseases that affect millions of people around the world, without distinction of social class, or sex. We are all equally affected.

But while this is not very encouraging, what good knows how to prevent and it is necessary to consider what are the symptoms and signs.

Symptoms and signs

* Shortness of breath.
* Discomfort or tightness in the chest.
Nausea or vomiting.
* Dizziness.
* Fainting.
* Cold sweats.
* Pale.
* Back pain.
* Pain in the jaw.
* Pain in arms
* Tachycardia (fast heart rate).

A heart problem can be taken in time, if one takes into account these symptoms and signs, and avoid possible complications. Remember to make regular checks with your doctor, to carry out a healthy diet and daily physical activity.

The diet of the three blocks, step by step

Here is a sample daily menu of the diet of the three blocks, to get started now

Among the foods recommended for the meal plan, are: apples, ricotta cheese low calorie, nonfat yogurt, eggs, chicken breast, turkey, lean meat, salmon, oats, rice l, broccoli, lettuce.

Plan example

Breakfast

· Apple.
· Cheese omelet.
• 1 cup cooked oatmeal.

Morning snack

· ½ cup ricotta cheese.
· ½ cup of yogurt. Read the rest of this entry »

Lots of Flavor without Fat

Turning Down the calories in this recipe so tempting it may seem impossible, but a matter of following some simple steps. Learn to not give up flavor while fats avoid reading this note.

We all have a weakness for a dish … or several. And usuallyall the flavor of our favorite food is correlated to the number of calories it has. More taste equals more kilos is not a good equation. To make a dish in a healthy fat, you just have to remember some brief instructions:

1. Identify all high-calorie items in the original recipe.

2. Make a list of low calorie products that may be candidates to replace them. To do this, start slowly. Start by replacing a portion of the original products for those low in calories, and go see how much affect the flavor and consistency of the original dish.

3. Sometimes it helps to leave a small portion of fat so that the dish does not lose identity. Also, remember that the complete elimination of fat is also unhealthy. If cooking in the oven, especially a small amount of fat is essential to give substance to the dish. Read the rest of this entry »

A diet that allows you not only lose weight, but also cope better with stress and gastric problems

Although it is popularly known as “astronauts’ diet, this diet was not really designed for them but for the rest of the senior employees of NASA, in order to help them better manage stress and digestive problems that accompany their demanding work.

As these employees began to follow, was also found that this diet help you lose weight and became known as “astronauts’ diet.”

Preliminary recommendations:

1 – As always, consult your doctor before starting this or any other diet

2 – Do not do it for more than 13 days (if repeated, must miss at least two weeks)

3 – Take at least two liters of water per day (pure or tea: tea, coffee, mate, etc.). Read the rest of this entry »

Because of its particular nutritional composition, nuts have an important role in health promotion and prevention of various diseases, especially those related to the cardiovascular system.

The nuts are characterized by their high content of heart-type fatty acids since, in most of them by far the predominant oleic acid.

This fatty acid characteristic of the “Mediterranean diet”, is about 70% of the fatty acids in almonds and hazelnuts, while representing a significantly lower in the pistachios and pine nuts (about 45%) and much retail in walnuts (about 15%). Hazelnuts and almonds are nuts rich in monounsaturated fatty acids.

Several studies have shown that, for the same levels of cholesterol, low density lipoprotein (LDL), responsible for transport of sterol in the plasma, better resist the ravages of free radicals and experience a lower degree of distortion as greater the proportion of oleic acid they contain.

Thus, the peptide characteristic of this type of lipoprotein (peptide apoB-100) maintains, in a greater proportion of their natural settings so that these lipoproteins are recognized and captured mainly by cellular receptors reducing the risk of infiltration, in significant quantities, the blood vessel wall.

Thus, it minimizes the amount of lipoprotein “rusty” and the negative impact of these particles, particularly aggressive to the cell wall. Nuts are nuts richer in polyunsaturated fatty acids.

A DIET RICH IN FOLIC ACID MAY PREVENT THE LOSS OF MEMORY IN THE ELDERLY

A Dutch study shows that folic acid (vitamin B9) abundant in legumes, nuts and fruits and vegetables helps preserve the memory and mental agility.

Folic acid (vitamin B9) deteriorates with heat during cooking of food, so if you want to enter a constant in the diet is preferable to set in foods that contain it and that can be taken raw. (See table)

People who eat little folic acid (vitamin B9), a vitamin that is abundant in vegetables, legumes and nuts have a more rapid cognitive decline with age than those who take folic acid in abundance. This was demonstrated a Dutch study with 818 healthy volunteers between 50 and 70.

Half of the volunteers took 800 micrograms of folic acid daily from supplements over three years while the other half did not take supplements. They all volunteered to do a series of games to assess their cognitive abilities.

Results: After three years, they took the supplements scored higher on memory games and mental agility. Read the rest of this entry »

FRUITS, VEGETABLES AND COMPLEX CARBOHYDRATES IN THE WEIGHT-LOSS DIETS

Rice, pasta and legumes are the main source of complex carbohydrates in our diet along with fruits and vegetables should form the basis of our diet.

However, our concern for the line and the false belief that carbohydrates are fattening foods has led to lower consumption. The CARMEN study (Carbohydrate Ratio Management in European National Diets) shows the error of our position.

This study shows that being overweight is less likely with diets rich in complex carbohydrates in a plethora of vegetables, fruits, pasta, vegetables and whole grains.

These foods, typical of the Mediterranean diet, are back in fashion for its multiple benefits. Are an important source of vitamins, minerals, protein and vegetable fiber and fat intake is almost nil.

The average value of carbohydrates comes to about 4 calories per gram, similar to that of protein and lower in fats provide 9 calories per gram.

In recent years, consumption had declined in favor of a diet rich in animal-like proteins and excess saturated fat, typical Western diets of northern Europe. Now, this study shows that reducing saturated fats-especially-and increase the proportion of carbohydrates, as well as being beneficial to the heart, seems to promote weight loss.

Overweight

Overweight is the result of an energy imbalance that occurs when caloric intake is excessive in relation to the subject’s energy expenditure. By eating more energy than necessary, it is stored as fat. The first step is to reduce the total calories per day. By lowering the total calorie intake, you have to consume less of everything. Also carbohydrates. At issue is to raise the percentage of carbohydrate intake on total enegético at the expense of reducing fat.

Surely you’ve eaten at McDonald’s on occasion, and therefore you will have seen the strong addictive component of their burgers. Icons of junk food and highly destructive to any healthy diet, McDonald’s hamburgers generate something like a momentary addiction that leads you to want to eat again after having finished the first.

Going to a larger scale, global, Dr. Paul Kenny, a neurologist at Scripps Research Institute in Florida , sought to test the action addictive junk food , and to be able to demonstrate not only their negative effects against the organism, but the addictive potential it has for him.

This worked with three groups of rats which experienced. At first I applied a healthy food diet, the second was given restricted amounts of junk food , and gave third free tap junk food , including cheesecake, fatty foods and sweets industry. Read the rest of this entry »