Nutrition and Diet Tips

With the national celebrations and constituted a milestone and a couple of kilos over, there are drastic measures as “diets express” or mass entries in gyms, valued as quick and effective solutions.

Vilma Salvatierra, an academic at the School of Nursing at the University of Santiago de Chile and a master’s in human nutrition, explains how to balance the diet and small reductions in caloric intake can be achieved healthy results.
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Foods rich in carbohydrates (bread and potatoes) and fat (mayonnaise, red meat, sausages and pies), were part of the preferred diet of most Chileans these days bicentennial. High intake of these products, also rich in salt-and inactivity due to the holidays, is what causes the accumulation of fat.

Back to normal diet, balanced, and accompanied by exercises are the right steps to follow, according to the professional. The “miracle diets” only involve a low intake of essential nutrients as a result of eating ..

For the nurse expert in nutrition, the key is to reduce by 10% the calories in the diet. This would eliminate about one kilo per month. “With the person to eat a loaf a day over two times” with limited animal fats are steps according to academic Usach successful.

Thus, the importance of a balanced diet helps lower when the post kilos celebrations and not suffer for them. Salvatierra recommends eating fruits, vegetables, meat, fish and vegetables for a healthy diet.

According to professional Usach, metabolism has been stored carbohydrates and fats, leaving a reserve of energy. Energy that can now begin to fill in physical activity. (more…)

Would you stop eating meals forever? Could you spend your life eating red meat, cottage and crackling? Would you be willing to feed it just soup? Do you like papaya enough to just test this fruit all day every day? Do you think good mix tuna with pineapple?
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These are just some of the diets that abound. However, the constraints are such that are impossible to meet medium and long term. That’s when all the efforts and sacrifices of months and weight vanish quickly recovers.

So how can a diet that really works? The answer is to choose an eating plan that fits your tastes and provide you really change your criteria. To achieve this, you must begin by analyzing these three aspects:

1. Intentions, ask yourself if you want to lose weight fast just to look good in a dress or if you are looking for a drastic change to your eating habits.
2. Reasons: why you want to lose weight. Is it to please someone? Why distasteful comment that you made? Why pressure of your family or friends? or definitely your interest has to do with you do not feel good about yourself.
3. Commitment: Before starting the diet looks if you really have serious intentions to continue and to be constant. This because the diets require discipline, order and patience. (more…)

There are two problems that usually take away the dream, especially women, lose weight and reduce cellulite.

For them there are solutions for weight loss to improve the appearance of cellulite areas.

This diet can be for three weeks and his goal is to lose some kilos and free our body of impurities that create or contribute to the appearance of cellulite.

In addition to carrying out this diet recalls that a sedentary lifestyle and a balanced diet that is not to aggravate the situation of cellulite gets worse over the years, especially in the hips, tummy and thighs.

Thus, in addition to a healthy diet, physical activity is essential to keep at a healthy weight and combat the problem of cellulite. (more…)

We have decided to start dieting to lose weight, but that just is not enough, we also need physical activity, start with a routine of aerobic exercises will be located and we burn fat faster.

It is essential to supplement the diet to lose weight exercises that are in line to lose weight steadily and our body is toned.

We make two types of aerobic and anaerobic. The first will we burn fat quickly and the latter will help us build muscle.

Aerobic exercise, need oxygen to be made, hence the importance of practicing to lose weight.

Aerobic work you do this regularly, and that greatly benefit our health.

Achieve them:

* Greater resistance.
* Control your blood pressure is high and if we can reduce it.
* It helps prevent osteoporosis.
* We maintain a normal weight, even without dieting.
* Increase production of endorphins, hormones of pleasure, which help improve mood.

Different exercises can be classified as follows:

* Exercises for low and moderate impact: walking, swimming, boating, skiing, climbing. Them reduces the chance of a heart attack or other coronary disease and prevent bone injuries, strengthen bones as well as being ideal for burning fat quickly.
* High-impact exercises: Running, dancing, tennis, paddle, or squash, such exercises should be performed two or three times a week, no more because it can be counterproductive.

Not everyone can do all kinds of sports, we find the right one for everyone.

Always begin gradually, as cotrario only get tired and even injury. The secret is to start gradually in time of exercise, as the type of gymnastics.

Properly combining diet to lose weight with proper exercise will produce great results in our body.
To start with a routine, a video can be helpful for those just getting into this.

Fast foods contain high levels of starch, sugar, salt and fat, combined into one big piece, being a fact which combined with a sedentary lifestyle result in obesity and diseases.

We can therefore say that fast food and obesity share a common bond, being affected to a greater extent the fringe child population, but is a real growing problem worldwide, since its expansion, has left the world without affect.

A study says that nearly one third of all children and adolescents, aged between 4 and 19 years, consuming fast food regularly.

The study also says the weight gain in these cases is up to 6 pounds per year in the regular consumption of fast food, but still a fact that definitely needs serious attention.

Fast foods are the main reason for the susceptibility to diseases, some of which are irreversible, leading to inactivity or lack of physical activity, general listlessness, loss of attention, decreased cognitive functions, and so on.

The need for an information campaign in all educational levels is a prerequisite to be taken by government agencies, to inform and teach about the harm to health or harmful effects of pizzas and burgers in the long term, particularly in children, which is the hardest hit today and even more in the future.

Eating fish regularly can provide protection against type 2 diabetes, but eating shellfish might have the opposite effect, according to a study that evaluated a risk of about 25 percent.

They found that men and women who consumed amounts of seafood mainly shrimps, crabs and mussels, had about 36 percent higher risk of developing type 2 diabetes.

But “can not be the seafood which increased the risk of diabetes,” said Dr. Nita Forouhi, Addenbrooke’s Hospital, University of Cambridge.

Rather, cooking and processing methods used in the UK, would be responsible, as for example when frying oils or butter and mayonnaise served with seafood sauces, may increase cholesterol intake , which in turn may increase the risk of diabetes.

Forouhi and colleagues assessed weekly intake of seafood besides fish white fish like cod, haddock, sole and halibut, or fatty fish such as mackerel, salmon, tuna and salmon, about 12,183 men and 9801 women who participated in the study aged between 40 and 79 years old, who until now and had no history of diabetes.

During an average of 10 years, 725 of these men and women developed type 2 diabetes.

Both the lower risk associated with white fish and fish oil and the increased risk associated with seafood intake remained when the researchers evaluated a number of risk factors for diabetes including physical activity, obesity, alcohol consumption and consumption fruit and vegetables.

Over the years our body changes and dietary requirements are also modified. In the elderly need less energy than before which is why what we eat should be just enough to stay healthy and do not overdo on calories.

So they can get an idea let’s take the example of a 70-year-old weighs between 60-65 kilos and moderate physical activity performed.

Men should consume per day

• 60-69 years: 2,400 kcal
• Over 70 years: 2,100 kcal
• (more…)