Tips for Health


Nourish Your Brain

By on April 23, 2012 in Dieting, Diseases, Health, Prevention with 0 Comments

What is cognitive impairment?

Cognitive impairment occurs when the brain does not work as well as before. For example, a person experiencing cognitive impairment may have difficulty learning, using language or remembering things.

A bit of cognitive decline is a normal part of aging. Cognitive impairment occurs rapidly or that affects daily activities is called dementia. Dementia may be a symptom of a more serious condition such as stroke, Alzheimer’s disease or head injury.

Can I prevent cognitive decline?

When your body ages, it also ages your brain. A bit of cognitive decline is a normal part of aging. You can not stop it or avoid it. However, you can maintain health and prevent disease with healthy choices in lifestyle, diet and physical activity.

Is there a diet for a “healthy brain”?

Yes and no. While there is no specific diet that is best for brain health, eating a healthy diet is important for overall health. Choose foods that nourish the body and the brain may help prevent or delay the onset of diseases, including those that cause dementia.

Tips to nourish the body and brain

  • Control your weight . Some studies show that obesity, diabetes, high blood pressure and high cholesterol may increase the risk of dementia. To lose weight and keep it off, try to avoid short-term diets or “fashionable” diets. Instead, adopt a healthy way of thinking and eating. Find and follow a few “rules” that work for you. The Mediterranean diet can be a good starting point.
  • Eat fruits, vegetables and whole grains . You’ve heard it before: a diet rich in fruits, vegetables and whole grains can reduce the risk of chronic diseases, including heart disease, diabetes and cancer. Probably no surprise that these same foods also help protect brain function. The antioxidants in green leafy vegetables, cruciferous those (such as broccoli, cabbage and turnips) and dark-skinned vegetables may be particularly protective. Try beets, broccoli, Brussels sprouts, cauliflower, eggplant, kale, red peppers, romaine lettuce or spinach.
  • Avoid saturated fats . Foods high in saturated fat and cholesterol, such as red meat and whole milk dairy products, can contribute to the presence of high levels of cholesterol. Over time, high cholesterol may increase the risk of a heart attack or stroke. To limit your intake of saturated fat, use olive or canola (rapeseed) instead of butter to saute or frying, or use the oven or grill for cooking.When eating meat, choose chicken or fish. Also, choose fat-free dairy products or low-fat instead of whole milk products.
  • Get your omega-3 fatty acids. The most common sources of omega-3 fatty acids are fatty fish such as sardines, tuna, salmon, mackerel and herring. To get your omega-3 fatty acids, try eating at least one of these fish once or twice a week.
  • Talk to your doctor about taking supplements .Research shows that some vitamins such as vitamin D, vitamin E, vitamin B12 and folic acid can help protect the brain. Besides a healthy diet, taking a multivitamin can help ensure you get enough of these nutrients. If you do not eat fish and is concerned that you do not eat enough omega-3 fatty acids, you may consider taking a fish oil supplement.

What else can I do to maintain brain health?

You can stay active physically, socially and mentally. Physical activity helps to prevent diseases and maintain blood flow to the brain. If you do not exercise, try to make a maximum of 30 minutes of moderate physical activity, five times per week. Moderate activity is considered anything that increases your heart rate. Walking, hiking, biking and swimming are all good choices. Choose something you like.

Social interaction helps stimulate the mind. Social activities are those that you do with other people. It can be as simple as lunch with a friend or walk around your neighborhood with a neighbor. Opportunities to volunteer in your community or your church are good forms of participation. Or, try to find a club or social group that focuses on an activity you enjoy, such as a sport, craft or hobby.

Finally, to keep brain cells strong and active, it is important to keep mentally active. Assert yourself the challenge of learning something new. Read newspapers, books and magazines. Sign up for any kind of higher education in the community or local education center for adults. Or, consider challenges in different ways, for example, board games, puzzles and memory exercises.

Beans and Cucumber Salad

By on April 12, 2012 in Dieting with 0 Comments

Today, let’s talk about health recipes. This is the Beans and Cucumber Salad. This delicious salad is not just healthy, but is also easy to prepare. Here’s how to do it:

Preparation: 30 minutes

Serving: 3-4 persons


  • 1 cucumber
  • 1 red pepper
  • 2 green onions
  • 1 can of kidney beans in brine
  • 3 tablespoons soy sauce
  • 2 tablespoons olive oil
  • Flat parsley
  • Salt


  • Peel the cucumber and cut into small dices.
  • Put them in a colander, salt well and drain.
  • Peel the peppers using a vegetable peeler.
  • Carefully remove all seeds and strings and cut the flesh into thin strips.
  • Peel and chop the onion.
  • In a bowl, gather all these vegetables.
  • Drain beans, rinse under the tap and add them to the bowl. Stir.
  • Pour soy sauce and olive oil. Lightly salt. Stir well and chill for 1 hour.
  • Before serving the salad, beans and cucumber, add a few sprigs of parsley.

Healthy Food Tips for Children

By on April 10, 2012 in Dieting, Health, Prevention with 0 Comments

How do I know if I should worry about eating habits or my child’s activities?

It can be a challenge to realize if something in the behavior of a child to worry really. Signs that may warrant a call to the family doctor includes your child anything that seems unusual on the habits and common patterns of your child.

Does it seem as if your child eats out of boredom, for comfort or in response to other emotions?

This is called emotional eating. The emotional eating can result in weight problems, or make the existing weight problems worse. It can also be an indicator that your child is struggling to control emotions such as depression or stress.

Pay attention to warning signs of eating disorders. Among others includes being too concerned about calories, eager to body weight, eating nothing, gorging on food or exercise excessively. While not common in children, eating disorders like anorexia nervosa and bulimia can occur, and the risk increases as the child grows and becomes a teenager and then a young adult.

If you have concerns about your child’s behavior, be sure to talk with your child’s physician.

Help your child choose healthy food options

  • Be a role model, choose healthy foods and snacks for you and them.
  • Keep healthy snacks at home.
  • Teach your child how to make healthy choices from school lunches.
  • Limit meals at fast food restaurants. When you consume fast food, choose the healthier options on the menu there.
  • Choose rewards “active” rather than reward “passive” preferred baseball glove before the smoothie, or ice skating before video games.
  • Forget the “clean plate rule” allow your child to learn when you feel full, and respect that limit.
  • Be persistent in their efforts to incorporate healthy food choices. Children do not always open to new things on the first try, to constantly offer healthy choices, improve the chances that your child develop healthy eating habits.

Overweight and obesity in childhood: Helping your child achieve a healthy weight

By on April 10, 2012 in Dieting, Health, Prevention with 0 Comments

What causes weight gain in children?

In children who are healthy, weight gain usually occurs when a child consumes more calories than you burn. Children need extra calories to grow and develop. But, as with adults, if a child eats more calories than you use, the body stores these extra calories as fat.

Why is it important for my child to learn good eating habits and exercise?

Good nutrition and physical activity can help your child achieve and maintain a healthy weight. If you can help your child to have good food and exercise habits at an early age, these good habits will benefit your child when he becomes an adult. Staying physically fit prevents health problems that overweight or obese can cause later in life. Health problems associated with overweight and obesity include:

  • Heart disease
  • Diabetes
  • High blood pressure
  • High cholesterol
  • Asthma
  • Sleep apnea
  • Some types of cancer

A child who has weight problems can also have low self esteem, being teased or being mishandled by its weight, being depressed, feeling bad about their body, or isolated and alone. These feelings can interfere with the child’s ability to learn, make friends and interact with others.

Limit time in front of screens

Try to limit the time in front of the screens to not more than 1 to 2 hours per day or less. The time in front of screens includes playing on the computer or video games, surf the Internet or watching TV or DVD.

How I can encourage my child to be more physically active?

Your child is aware of the decisions you make about how you live your life. Although you may not realize, what your child sees you do affects the choices he makes. If your child sees you exercise regularly, the more likely that he also be more active. Make physical activity part of the common routine of the family. For example, you walking the dog every morning, or playing dunk the ball before dinner every night. The type of physical activity is not the same for each family. But find a way to incorporate exercise routines in the lifestyle of your family.

What I can do to help my child make healthy choices about foods?

By teaching healthy eating habits and encourage them to follow, you provide important tools for lifelong health. You can also gain ground in how your child believes healthy eating by giving a good example. Another tip to remember is to avoid using food as a reward. Instead, reward good behavior with a fun family activity, like bowling or walk on skates instead of ice cream or burgers and fries.


Gluten-Free Diet

By on April 8, 2012 in Dieting, Health with 0 Comments

What is gluten?

Gluten is a protein found in wheat, rye, barley and triticale. Most people can eat gluten without any problems, but those with celiac disease should not eat gluten.

What does gluten do to people who have celiac disease?

Gluten damages the intestines of people who have celiac disease. This damage prevents the body from many of the important nutrients in food. This includes vitamins, calcium, protein, carbohydrates, fats and other important nutrients. The body can not work well without these nutrients. Even small amounts of gluten in foods may harm people who have celiac disease.

Avoiding gluten has no beneficial effect for people who do not have celiac disease.

Why is it important to follow a gluten free diet?

Celiac disease is serious. You can control celiac disease just by not eating any gluten. But perhaps you would take some time to learn to eliminate gluten from your diet. Your doctor may suggest you seek help from a nutritionist (dietitian) certificate.Following the right diet, you can reverse the damage caused by celiac disease and feel better. But if you “cheat” on your diet, the damage will come back even if you do not feel sick right away.

What foods contain gluten?

Gluten is found in the grain of wheat, rye, barley and triticale.This includes items made from these grains eg rye, bulgur, couscous, enkir flour (Triticum monococcum), wheat (Triticum durum), emmer wheat (Triticum dicoccum), flour (starch) maize flour wheat without bolting, matzah flour, kamut flour, semolina and spelled. These grains are in a variety of foods, including biscuits, breads, pasta and cereals.

These grains are also often added to processed foods, so it is important to carefully read food labels to verify the sources of gluten. Manufacturers often change the ingredients in their processed foods, so you have to make sure to check the label of each food every time you purchase.

As you learn to recognize the gluten in food labels, always remember that without wheat does not mean gluten free. If you are unsure if a food is or is not any kind of gluten it is best to not eat it.

Sometimes gluten is added to foods and products that are not common. Some of these are:

  • Beer and other beverages containing alcohol
  • Chopped salad toast (“croutons”), flour for breading and stuffing
  • Meat processed Salsamentaria
  • Bacon and seafood
  • Dressings, sauces and flour mixtures that lead to thicken
  • Soup and bases for soups
  • Soy sauce
  • Communion wafers
  • Marinade mixes 
  • Malta, malt flavors and malt vinegar
  • Prescription medications and supplements and nonprescription (OTC)
  • Dietary supplements, including vitamins
  • Lipstick (lip or blush), gloss and lip moisturizers
  • Putty for children to play (“play dough”). Children with celiac disease should wash their hands well after using the putty.

What kind of food I can eat when I’m doing a gluten free diet?

Being on a diet without gluten does not mean you can not enjoy a healthy, well balanced diet that includes a variety of foods.There are many foods that naturally contain no gluten, among these are:

  • Fruits
  • Vegetables
  • Meat, fish and poultry (not marinated or “involved” in mass and then breaded or cooked)
  • Rice
  • Nuts
  • Gluten-free flour: potato flour, soya (soy), rice, millet, flaxseed, sorghum, tapioca and corn.
  • Many dairy products including milk, cottage cheese, cream and most of the yogurt.

There is also a variety of foods that contain gluten and which serve as substitutes for others that normally contain gluten. Some of these options include breads, pastas, sauces and baked goods that do not contain gluten. You can find many of these foods do not contain gluten in the supermarket where you live in the health food section or in section of gluten-free products. Also found in health food supermarket or online.

Tips for “deal” with this condition:

  • Learn all you can about gluten-free diets. There are many informative books, cookbooks and the internet pages which explain how to eat gluten-free diet.
  • Ask questions when you eat out. Ask the waiter or chef about the ingredients used in menu items. Sometimes the restaurant has a gluten free menu. Moreover, in some cities, there are special restaurants for people who make gluten-free diet.
  • Join a support group. Talk to your doctor about finding a support group for people with celiac disease. Talk to others who are in the same situation you may also be useful.

How do I start?

Finding out you have to follow a gluten-free diet can be overwhelming. Your doctor can help at first, providing a complete list of foods you can eat and which to avoid. A nutritionist (dietitian) can help make a gluten-free nutrition plan that includes the nutrients you need in your daily diet.

Do I need to add a nutritional supplement to my diet without gluten?

Usually you can get all the vitamins and minerals you need by eating a gluten free diet including a variety of healthy foods such as fruits, vegetables, whole grains, lean meats and fish. However, if you are just starting a gluten free diet, your doctor may want you to take supplementsThe reason for this is because it might have been difficult for your body to absorb all the vitamins and minerals you need while you were still eating foods containing gluten. If you take a supplement, be sure to choose one that does not contain gluten. Your doctor can help you find the supplement that is right for you.


The Mediterranean diet

By on April 8, 2012 in Dieting, Health with 0 Comments

What is the Mediterranean diet?

The Mediterranean diet is inspired by the foods eaten countries of the Mediterranean coast, such as Greece, France, Spain and southern Italy.

In a way, the Mediterranean diet is similar to other heart-healthy diets. The diet encourages eating foods such as fish, fruits and vegetables, beans and whole grains. Also, this diet does not include many meats, dairy products or sweets. However, in other respects, the Mediterranean diet is different from other heart-healthy diets. For example, generally allow the intake of more calories from fat, as long as you choose unsaturated fats and monounsaturated fats like olive oil. It also allows moderate consumption of wine on a regular basis.

What are the health benefits of a Mediterranean diet?

Some studies have shown that making the Mediterranean diet has many health benefits, especially when combined with exercise. It can help you lose weight, control blood pressure and blood sugar and blood cholesterol. In older adults, may help slow cognitive decline, when the brain does not work as well as before. The Mediterranean diet also protects against some chronic diseases, such as:

  • Heart disease
  • Cancer
  • Type 2 Diabetes
  • Alzheimer’s
  • Parkinson’s disease

Changing to a Mediterranean diet after being diagnosed with heart disease or cancer, can reduce the chances of dying from the disease.

How do I incorporate the Mediterranean diet to my healthy lifestyle?

There are some simple ways to incorporate the Mediterranean diet to your lifestyle. Try some of the tips listed below. If you have questions, talk to your family doctor.

  • Make vegetables, fruits and whole grains the basis of your meals. These foods should form the bulk of their meals. Choose a wide variety of fruits and vegetables and prepare them simply. For example, bake or saute vegetables in olive oil instead of butter. Switch to bread, cereals and pastas. Try different grains such as brown rice, quinoa and millet.
  • Use unsaturated fats instead of saturated. Make good decisions about which fats to eat. When cooking, choose unsaturated fats such as olive and canola (rapeseed).Limit intake of saturated fats like those found in butter and in dairy products made ​​from whole milk, margarine and palm and coconut oils. Try to limit the amount you eat dairy products and dairy choose products low in fat.
  • Choose snacks that are fresh and healthy. As a snack you can eat a handful of nuts, cashews, almonds or pistachios. Nuts are good sources of unsaturated fats. Spread a slice of bread with some hummus (mashed chickpeas) or peanut butter made ​​from natural products. Cut vegetables and accompany with hummus or with a little oil-based vinaigrette, olive oil, instead of using sour cream or cheese sauce.
  • Get most of the proteins from plants, birds and fish.During the week, try to eat mostly vegetarian meals that combine lentils, beans or chickpeas with grains and vegetables. Once or twice a week, bake or cook grilled fish such as tuna, salmon, trout, mackerel or herring.When eating meat, choose poultry instead of red meat.Keep portions in a size 85 to 140 grams (3 to 5 ounces) is equivalent to the size of a deck of cards. Avoid red meats, sausage, bacon and other meats with high fat content.
  • Give! The Mediterranean diet can drink wine in moderation on a regular basis. Red wine may have more health benefits than white wine. Women and men over 65 can drink up a glass (or small glass) of wine per day, and men under 65 years, until two (2) drinks per day. Drinking more than this can increase the risk of health problems. If you can not limit the amount you drink or have personal or family history of alcoholism, do not drink absolutely no alcohol.
  • Limit sweets. Try to reduce the consumption of carbonated drinks, granola bars or sugary cereals and desserts to one or two times a week. However, if you need something sweet, try eating a piece of fresh fruit, dried or baked.
  • Stay active. Remember that physical exercise helps to reinforce the benefits of Mediterranean diet on health. Try to make at least 30 minutes of moderate physical activity, 5 days a week. Choose to do something you enjoy.Walking, hiking, swimming and bicycling are all good choices.

Vegetarian diet: How to get the nutrients you need

By on April 7, 2012 in Dieting, Health with 0 Comments

What does being a vegetarian mean?

A vegetarian diet limits or excludes the consumption of animal meat or products from animals. But there is no such thing as a vegetarian diet. The dietary choices are personal and are based on health needs and beliefs. Consider the following types of vegetarians:

Flexitarians: vegetarians are not traditional (also called semi-vegetarians). Continue to eat beef, poultry, fish and animal products in small quantities. However, if your concerns relate only to health, flexitarian diet can help reduce the amount of saturated fat and cholesterol you eat. It can also help increase the amount of grains, fruits and vegetables in your diet.

Lacto-vegetarians eat no meat, poultry, fish or eggs, but still eat dairy products like milk and yogurt.

Ovo-Vegetarians avoid meat, poultry, fish and dairy products, but they eat eggs.

Lacto-ovo-vegetarians eat no meat, poultry or fish. Accepted dairy and eggs.

Vegan : avoid all animal products, which not only include beef, poultry, fish, eggs and dairy products but also products of animal origin, such as gelatin and honey.

Why people choose to become vegetarians?

Choosing a vegetarian diet is a big decision. For most people, involves changing a lifetime of eating behaviors.

Some people choose a vegetarian diet for health issues, such as limiting saturated fats and cholesterol to reduce the risk of heart disease. Others are driven by beliefs religious, which may prohibit eating certain foods. Some people choose a vegetarian diet because they worry about the ethics of using animals and hurt them, or how the food industry affects the environment.

Whatever the reasons, it takes time to learn new habits and food choices replace previous new vegetarian options.

What are the potential benefits of a vegetarian diet?

Although it may be challenging, a vegetarian diet can be worthwhile. A meatless diet can lead to a healthy weight and a lower risk for high blood pressure, type 2 diabetes, certain cancers and heart diseasePeople with type 2 diabetes may also improve response to insulin and control blood sugar in the blood.

What are the possible disadvantages of a vegetarian diet?

A successful vegetarian diet is much more than say no to chicken and hamburgers. Like non-vegetarians, vegetarians should aim to eat a balanced variety of foods and nutrition.

Although fruits and vegetables are an excellent source of many nutrients, not all are created equally. Some vitamins that are common in animal products are difficult to obtain from other foods. To avoid nutritional problems and enjoy a healthy lifestyle, diet is important to plan carefully. Be sure to get enough of these nutrients.

Iron: plays a key role in the production of red blood cells, which helps the heart pump oxygen to the body. Sources of iron are not of animal origin include beans, broccoli, raisins, wheat and tofu. Also, look for cereals fortified with iron. Because iron from plant foods not digested as easily as iron from meat, consider eating foods rich in vitamin C may help the body absorb iron.Among the good sources of vitamin C include oranges, guavas, strawberries, broccoli and cauliflower.

Calcium builds strong bones and helps prevent osteoporosis.For many people, dairy products like milk and yogurt are the main source of calcium. For a vegan diet, including good sources of calcium include soybeans, almonds or dark green leafy vegetables like kale, collard greens and bok choy. Soy milk fortified juices and calcium supplements are also options.

Protein: an important element in almost all parts of the body, from muscles to the skin. For ovo-vegetarians, eggs are an excellent source of protein. Vegan options include nuts, tofu, soy milk, peanut butter, grains, legumes and seeds.Vegetarians have to consider the need to get enough of “complete proteins”. Proteins are made ​​of smaller parts called amino acids (which help with the metabolism). A complete protein is one that contains all the amino acids the body needs.Complete proteins can be obtained by eating certain combinations of vegetables such as rice and beans or corn and beans.

Vitamin D: like calcium, plays an important role in bone health.Products made ​​from cow’s milk, usually, are a primary source of vitamin D. Other good sources include soy milk fortified with vitamin D, milk, rice and cereals. Since the body produces its own vitamin D in response to sunlight, sun exposure experienced in daily life can also stimulate the levels of this nutrient.

Vitamin B12: helps produce red blood cells and prevent anemia. The lacto-ovo-vegetarians can get this important nutrient of eggs or dairy products. In the case of vegans, can be challenging to obtain sufficient amount of vitamin B12 as not naturally found in the products which are not of animal origin. If you are vegan, look for cereals, soy milk and vegetarian products fortified with vitamin B12. Also, consider taking a supplement to prevent deficiencies.

Zinc is vital for the immune system. Zinc is easily obtained from cheese, and can be found in beans, nuts and soy products.

Omega-3 fatty acids: help improve heart health and may reduce the risk of depression. Flaxseed meal and flaxseed oil are good sources. Add flour or linseed oil to recipes when cooking or take a flaxseed oil supplement.

As you get used to their vegetarian diet, take time to explore new varieties of healthy foods. If you have questions or concerns, talk to your family doctor. People with special health needs such as diabetes, should consult their doctor before making any dietary changes.

Nutrition: Keeping a food diary

By on April 2, 2012 in Dieting, Health with 0 Comments


The information you record in your food diary will help you and your family doctor to design a feeding program to meet your needs. These instructions will help you get the most out of your food diary. Generally, food diaries are designed to use for a week, but studies have shown that keeping track of everything you eat even one day can help you make changes in your diet.

How much:
in this space indicate the particular amount of everything you ate. Estimate the size: 2 “x 1” x 1 “(5.0 x 2.54 x 2.54 cm.) Volume: 1/2 cup, weight: 2 oz (56.7 g) or the number units of that type of food: 12.

What kind:
in this column, list the type of food you ate. Be as specific as possible. Include sauces and carrying flour. Do not forget to note the additional things such as soda (soft drinks), salad dressing, mayonnaise, butter, sour cream, sugar and tomato sauce.

enter the time of day you ate the food.

enter in what room or the house were you when you ate. If you ate in a restaurant, a fast food chain or in your car (truck or car) enter that place.

Alone or with someone,
if you ate alone write “was alone”. If you were with friends or family, enter their names.

in this column, list any activities you were doing while I was eating, for example working, watching television or aplanchando.

How were you feeling while eating, for example if he was sad, happy or depressed.

Helpful hints:

Helpful hints:

  • Do not change your eating habits while taking your daily meals unless your family doctor has given specific instructions to do so.
  • Tell the truth. It has nothing to gain by trying to look good in these forms. Your family doctor can help only if you record what you really eat.
  • Record what you eat all the days that your doctor recommends.
  • Be sure to bring the completed forms back to see your doctor’s next appointment.

Some basic rules to remember:

List all:

it holds its shape all day and write down everything you eat or drink. Candy, a handful of salt type donuts “pretzel”, a can of soda or a small screw-type “Donate” may not seem like a lot of time, but after a week it accumulates calories!

Do it now:
do not depend on what I can remember at the end of the day.Record what you eat as it is eating.

Be specific:
be sure to include the additional things such as gravies thickened with flour, and cheese that adds to your vegetables.Do not generalize. For example, note the chips such as chips and not fries.

Estimate amounts:
If you had a piece of cake, estimate the piece: 2 x 1 x 2 inches (5.0 x 2.54 x 5.0 cm) or weight 3 ounces (85.05 grams). If you had a vegetable, record how much you ate: 1/4 cup. By eating meat remember that a 3-ounce cooked portion is about the size of a deck of cards.

If you have any questions, call your family doctor.

Sample of a food diary


Food and drink
How What kind Time Where Alone or with someone Activity Humor
3 chocolate chip cookies 3:25 pm office only working on a report boring
1 cheeseburger 6:15 pm Burger King Claire and Jackie talking happy
1 chips regular portion size
1 vanilla milkshake
1 cup Haagen Dazs ice cream 10:00 pm kitchen only watching television tired

Nutrition: how to read a nutrition label

By on March 31, 2012 in Dieting, Health with 0 Comments

What is a nutrition label?

The nutrition label helps you determine the amount of calories and nutrients in a serving of food. This information helps you determine whether you are eating a healthy and balanced diet.

The label, which is included on every packaged food product, has a list of the amount of:

  • Fats
  • Total fat
  • Saturated Fat
  • Trans Fat
  • Cholesterol
  • Sodium
  • Total Carbohydrate
  • Vegetable fiber
  • Sugars
  • Protein
  • Vitamins and minerals

What is a serving?

Ration (“service size”) is the first part of the information listed on the label. One serving is the amount of food you typically eat in one serving. Is listed as a general household measurement, such as pieces, cups or ounces, for example, 7 potato chips or 1/2 cup of cereal.

The ration is an important part of a healthy diet. Eating oversized portions, or to use too, can contribute to weight gain, since with increasing the portion size you eat more calories.

It is important to compare the portions indicated on the container with the amount of that food you eat regularly. For example, the label may indicate a serving as seven (7) potato chips or 30 grams (1 ounce) cake. If you usually eat twice that amount, you’re also eating double the calories and nutrients.

What is the percent daily value?

A healthy person should eat a certain amount of fats, carbohydrates (especially fiber), protein and vitamins and minerals. Certain ingredients, such as saturated fats and trans fats are considered unhealthy and should only be eaten in small amounts. The nutrition label provides a list of percentages (known as Percent Daily Value or% DV) that tell the amount of a nutrient that a serving of food contains in relation to the amount of that nutrient you should consume daily.

One serving of food with 5% or less of the daily value is considered low. One serving of food with 20% or more of the daily value is considered high.

Percent Daily Value is based on a daily diet of 2,000 calories.You will need to adjust the percentages if you eat more or less than 2000 calories per day. For more information on calorie allowances, read our brochure on how to determine caloric needs.

What ingredients should I limit in my diet?

  • Saturated fat. Saturated fats can increase your risk of heart disease and having high cholesterol. A medium sized adult should consume no more than 20 grams of saturated fat per day.
  • Trans fats. Trans fats also increase your risk of heart disease. Ideally, you should get 0 grams of trans fat per day. When reading a nutrition label remember that companies are allowed to list “0 grams trans fat” if the food contains less than 0.5 grams of trans fat per serving. This means your food may contain trans fat even if the nutrition label says “0 grams trans fat per serving.” Always check the content of trans fats in the ingredient list, it can be listed as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.” Trans fats are usually found in commercially prepared baked goods, fried products, in foods consumed in small bites (“snacks” or snacks) and margarine.
  • Cholesterol. You should eat less than 300 milligrams of cholesterol per day and less than 200 milligrams a day if you have heart disease. For more information read our booklet on cholesterol.

What ingredients should I get more of in my diet?

  • Fiber. The fiber helps your body digest the food you eat, and can help lower your risk for diabetes or heart disease. It is considered that a food has a high amount of fiber if it contains 5 grams or more fiber per serving. Men 50 years of age or younger should get at least 38 grams of fiber daily, while women 50 years of age or younger should get at least 25 grams of fiber per day. Fiber is found in foods such as fruits, vegetables and whole grains. Look for the words “whole grain” on the package and the list of ingredients.
  • Vitamins and minerals. The nutrition label has recorded the amounts of vitamin A, vitamin C, calcium and iron.You should try to get more of these nutrients in your daily diet as well as other vitamins and minerals that are not listed on the label.

Diet to Prevent Hair Loss

By on March 19, 2012 in Dieting with 0 Comments

Hair loss, especially in women, is associated with the change of season. You will suddenly notice that your hair has lost strength and is not flowing like it had a couple months back. You may go in for many short treatments using beauty products, with special creams and conditioners, but your hair will remain long if you follow a special diet.

Here is a diet that can help you prevent hair loss. This diet actually involves intake of some foods rich in vitamins, proteins, and minerals that strengthen your hair, especially the scalp. If you eat these types of foods regularly, you will notice considerable reduction in hair fall while combing the hair or when you wake up in the morning.

For a snack or even the morning, it is preferable to eat a tasty salad. It would be preferable of it contains berries. This is because berries are rich in vitamins E and B. At dinner, it is always better to eat fish, instead of the usual slice of red meat. Fish is rich in protein needed to nourish the hair shaft, while the minerals serve to fortify the hair.



Excercise Asthma and Bronchospasm

By on March 17, 2012 in Dieting, Diseases, Health, Prevention with 0 Comments

Asthma and Exercise-Induced Bronchospasm

Up to 85% of asthmatics show symptoms of wheezing during or after exercise. In addition, many patients diagnosed with asthma but with allergies or family history of allergy have bronchospasm or tightness of the airways caused by exercise. Other symptoms include rapid heartbeat, cough, abdominal pain and chest tightness occuring five to ten minutes after exercise. For years, the inability to participate in athletic programs and / or recreational sports has been an obstacle for children and adult asthmatics. It was thought that asthmatics could not and should not take part in team sports and strenuous activities. Today, with proper detection and treatment, those afflicted with asthma and exercise-induced bronchospasm can do almost any kind of exercise, which is beneficial to your physical health as well as emotional well-being.

Why does it happen?

The outdoor exercise in cold and low humidity (dry air) tends to worsen symptoms as it is believed that both factors increase the heat loss from the airways. Nasal obstruction worsens exercise-induced asthma as the inspired air is moistened and warmed by the nose. Environmental pollutants (sulfur dioxide and IV), high concentrations of pollens and viral infections of the respiratory tract increases the likelihood and severity of exercise-induced wheezing.

Activities That Cause Wheezing

In general, exercises or sports that may trigger episodes of bronchospasm are those that require intense physical activity at moderate periods of time and mainly in open environments (such as basketball, tennis, racquetball, racing middle course, cycling races, etc) , however, deliberate and continuous exercise, with progressive increase of physical effort (aerobic), are less likely to cause problems (swimming, hiking, “jogging” low-impact aerobics, long distance running, etc.). .

It is possible, nevertheless, achieve a “tolerance” of the bronchial system to the IEA in most sports, with techniques of “warming” appropriate and adapted to each case, supervised by an experienced trainer.


To properly diagnose this problem, the specialist is based on adequate clinical history, detailing the type of symptoms and variables of the exercise, as well as special breathing tests performed with instruments to measure air flow and lung capacity (spirometry) both at rest (without symptoms) and after undergoing various types and times of year. Sometimes asthma can be diagnosed definitively, even without apparent symptoms.


Based on the degree of reactivity to exercise should make a careful selection of type of exercise or sport that suits you, and proper planning how. Most patients with asthma or exercise-induced bronchospasm and should benefit treated with appropriate medicines before starting the exercise, to enable them to participate in any activity they choose.

Swimming is often considered the sport of choice for asthmatics and those with a tendency toward broncoesapasmo for exercise because of its many positive factors: a warm, moist, and generally available throughout the year. Apparently, also the horizontal position helps to mobilize mucus from the bottom of the lungs, and helps tone the upper body muscles.

Other activities include sports recommended for asthmatics involving the use of short bursts and not very frequent energy, such as baseball, karate, wrestling, track and field career short distance, golf, and gymnastics.

Cold weather events (such as skiing and ice hockey) or continuous non-stop activities (such as basketball, field hockey or football) are more likely to induce bronchospasm in the airways. However, many asthmatics have found that with proper training and care, can excel as runners or even as basketball players. There is a long list of asthmatics who have achieved excellence in all sports, even making records and Olympic medals.

Drugs that can be used before exercise to prevent bronchospasm include salbutamol, metaproterenol, terbutaline, cromolyn, nedocromil and theophylline. However, it is very important for all patients with exercise-induced asthma that were made ​​at rest breathing tests to rule out the possibility that chronic asthma.

Other Helpful Hints

Warm-up exercises before competitions are very important, because they can induce tolerance to bronchospasm in these types of people. However, avoid or reduce the exercise when they have viral infections, when pollen levels and air pollution are high or when temperatures are very low.

One technique that often helps to reduce clogging of the airways is pursing ( squint) lips breathing during heating and during the exercise itself. For years, we have considered the asthma patient as unable to participate in athletic programs and / or recreational sports, which has been an obstacle for children and adults with asthma. Today, with proper detection and treatment, those affected with asthma and exercise-induced bronchospasm can do virtually any type of exercise, which usually results in better physical and emotional health.


Study Shows that 1 in 3 Adults in the U.S. is obese

By on March 14, 2012 in Dieting, Health with 0 Comments

One in three American adults is obese, a national level that has stayed the same in recent years, said a recent study.

About one in six children and teenagers are also obese, according to the Journal of the American Medical Association report which showed that obesity remains a significant problem in US society despite efforts to combat it.

“Obesity prevalence shows little change over the past 12 years, although the data are consistent with the possibility of slight increases,” said the report.

Obesity is defined as a body mass index, or a formula based on height and weight, that is 30 or higher.

Examples would include a six-foot tall man weighing more than 222 pounds (1.82 meters and 100 kilograms) or a five-foot-seven-inch tall woman weighing 192 pounds (1.70 meters and 87 kilograms).

According to the JAMA report, 35.7 percent of US adults are obese and so are 16.9 percent of children and teenagers age two to 19.

When overweight people are added to the adult tally, the prevalence of overweight and obese people jumps to 68.8 percent of the US population.

“The good news from the report is that rate of obesity in US adults from 2003-2008 and 2009-2010 has not increased significantly,” said Nancy Copperman, director of public health at North Shore-Long Island Jewish Health System in New York.

“This is a change from previous reports where obesity rates continued to rise. Public health efforts to address obesity may be having a positive effect,” added Copperman, who was not involved in the JAMA study.

However, more needs to be done to target such efforts in minority groups who tend to have higher rates of obesity than whites, she said.

For instance, obesity rates among white men were 36.2 percent in 2009-2010 compared to 38.8 percent among black men.

The obesity prevalence in white women was 32.2 percent compared to 58.5 percent in black women.

The data came from the National Health and Nutrition Examination Survey which included measured height and weight for about 6,000 adult men and women and 4,000 children and teens in 2009-2010.