Apanemia Health Centre

Posts Tagged ‘diet’

TUESDAY: Lying on the floor face up and the palms of your hands under your buttocks, lift your legs very straight with no bend. Climb as high as puabdedas and lower legs but do not touch the ground. Up and down as you can in 5 minutes. You can rest a bit and start again.
WEDNESDAY: Get a broom or something. Stand up, separate your legs a bit and then a little inflectional. Hold the stick with both hands horizontally but behind your back. Now turn from side to side with her back straight for 5 minutes.
THURSDAY: Lie on your back. Raise your pelvis and hold it with your hands. Now stretch your legs upward, as if to make bicycles. Bend your knees and stick your chest and then stretch your legs up and down again for 5 minutes.
FRIDAY: Lie on your stomach. Put your hands on your head. Raise your torso so your chest off the floor takeoffs. Up and down for five minutes.
SATURDAY: Lie on the floor, lift your legs (trying to keep as straight as possible.) Raise the torso trying to touch the balls of your feet and return to the original position. Read the rest of this entry »

If you think you do not have time to devote to your abdomen or lower your waist size now will have no excuse, because these tips do not need to have time to go to the gym or the money to pay for treatments. The secret to a flat stomach is easy to pay more attention and spend just five minutes a day. cin

The problem with the abdomen and waist is that you would like to see instant results, and when it happens and you start to become demotivated and forget one’s intention was to beautify and shape your body. But then suddenly comes the summer, spring or when to wear something tight, to be saved back in the closet because the flaccid abdomen and waist did not lend themselves maladjusted.

However, do not wait to catch you in a hurry when you want to look a flat stomach and a waist of competition. You should be aware that a well constructed abdomen and a curvy waist not happen overnight in the morning. A quick diet as you can do is reduce some of the abdomen and may conceal a little wider waist, more if you have loose skin or fat very hard, it will be difficult to achieve the results you want, and you have to return your dress or your bikini or whatever the closet. But if you start now, in a few months start to notice the confidence that will give you the abdominal area have a strong and sculpted waist. And all thanks to having worked a few minutes each day. Read the rest of this entry »

The weight gain during pregnancy is approximately distributed:

• 1 to 4 th month 1.350 kg

• 4 th to 5 months 1.700 kg

• 5 th to 6 th month 1.700 kg

• 6 th to 7 th month 2.500 kg

• 7 th to 8 th month 2.000 kg

• 9 th month 1.700 kg

• TOTAL 11 Kilograms

• You also need to feed it evenly, start adequate exercise, eliminating smoking, alcohol and drugs contraindicated during pregnancy. From this month you must start the continuous control with your doctor, who will clarify your questions about pregnancy.

Women should increase

In normal pregnancy a woman should gain about 10 to 12 kilos, an average of 1-1,5 kilos per month, up slightly early in the fourth quarter and more.

In general, weight gain will not directly affect the baby but the mother, since apart from the discomfort of being overweight (increased fatigue, shortness of breath, palpitations, leg swelling, varicose veins) are more likely to develop problems high blood pressure (preeclampsia) and diabetes, which are medical conditions that if they can affect the baby.

It is therefore important that your diet is balanced, ie that provides the nutrients needed for proper development of your baby, but do not add overweight and produce a possibility of complications, which will achieve an adequate combination of foods containing protein, carbohydrates, fats, minerals and woman should humanitarians vitamin, and avoiding eating too much fat, fried, flour and candy.

The research was done on a community of monkeys which recorded that they were subordinate in the social scale, were assaulted and were not included in the grooming sessions that develop these animals.

The subordinate monkeys in this study developed more abdominal fat than the others. The study also indicates that all the monkeys were fed a typical Western diet with excess fat and cholesterol.

Again we see that obesity and many other diseases, are caused by many causes. In this case, bad food there is also an important factor of social stress.

I have said repeatedly that the biggest risk factor is a sedentary lifestyle, in other words: no physical activity whatsoever. With the practice of regular exercise will automatically protects two risk factors: stress and physical inactivity.

This latter is obvious that physical activity addresses the risk of non-exercise training, but also a pleasure to move about and systematic activity releases hormones called endorphins that provide a sense of wellness in the body.

That welfare acts positively on stress, changing the behavior of the person and allowing a social relationship more harmonious and balanced. Do not lose anything by trying instead to fight your stress with drugs and chemicals.

* Use an herbal supplement, 100% natural, highly potent help to balance cholesterol levels and reduce high blood cholesterol.
* Oat bran: A fabulous and inexpensive source of beta-glucan fiber which can reduce both large and small amounts of LDL by 10, 20, 30 mg / dl. Use as oat bran hot cereal with skim milk, 1%, or soy milk with walnuts, cranberries, etc. Or you can add one or two teaspoons of yogurt or cottage cheese. (You may need to find oat bran in the bottom shelf of the cereal aisle in a supermarket or health food store, since it is a food that leaves much room for profit to stores and distributors).
* In general, reduce saturated fats in the diet can be a big step towards reducing the risk of developing heart disease and reduce high blood cholesterol.
Is considered a risk of heart disease, if two or more of the following factors apply:
* Cigarette smoking
* High blood pressure
* Low HDL cholesterol (below 40)
* A family history of early heart disease (before age 55 a man, or 65 in women)
* Your age (over 45 years if you are male, over 55 years if female) Read the rest of this entry »

Every day, we consume on average about 10 or 15 g of salt (almost double the recommended). However, there are people who for health reasons can not sustain this consumption, and find problems when planning your diet or add flavor to food.

Getting used to eat without salt is difficult, especially if you’re used to salty foods. But it is essential to monitor this issue, since an excess of sodium (salt is the most common form of sodium) can cause problems like hypertension, the most common reason for restricting the consumption of sodium-, stroke, inflammation of gums and digestive and kidney diseases.

Want to know what foods you agree if you follow a diet low in sodium? Want to know how to cook food more tasty?

The recommendations that follow are appropriate for people who follow a low sodium diet normal, ie they can use less than about 5 grams of salt a day. Do not forget that in addition to the salt added to foods, many foods are high in sodium composition naturally. In any event, any doubt about what you can or not eating, consult your doctor.

Read the rest of this entry »

Hemorrhoids are a common condition that many suffer in silence. This condition appears when not eat a balanced diet rich in fiber. While hemorrhoids can affect anyone, people of middle and upper classes are more likely to develop due to the high consumption of junk food.

There are medical treatments for cases of pain, itching and bleeding, but in the prevention of hemorrhoids and to prevent it from worsening, diet plays a role.

People with hemorrhoids should follow a diet rich in fiber and enough water to enable them to evacuate as usual, keeping constipation at bay. Read the rest of this entry »

To reduce high cholesterol levels and keep them in the appropriate level, the first step is to establish a proper diet.

Dietary recommendations that then we are useful both for the patient with high cholesterol levels and for anyone who wants to follow a healthy diet even though their cholesterol levels are normal.

1. Reduce fat intake to no more than 30% of total calories from the diet. Fats can be of several types:
* Saturated fats: They are those that favor the deposition of LDL cholesterol in the arteries. It is found mainly in the animal kingdom, fatty meats, sausages, milk, cheese, butter, etc. And in some vegetable oils such as coconut and palm.
* Polyunsaturated fats: They are those that protect against atherosclerosis because they produce significant decreases in total cholesterol l and that of LDL and HDL. They must be supplied by the diet because the body is unable to synthesize them. Found in some vegetable oils and oily fish special.
* Monounsaturated fats: Increases HDL cholesterol and is found in olive oil.

2. Low in cholesterol, must contain less than 300 mg of cholesterol per day. Some foods are high in cholesterol and relatively low in total fat, such as liver, seafood and eggs. Read the rest of this entry »

The treatment of anemia depends on the cause. If your iron deficiency anemia is caused by, you’ll probably get extra iron in the form of tablets or a drink. Never use iron supplements without first consulting the person who accompanies pregnancy. These resources can cause black stools or constipation, this is normal and not alarming.
It is therefore important that your diet contains high fiber and that you drink enough.
If you simultaneously use vitamin C (eg from fruit or fruit juice) improves the absorption of iron. Coffee, tea and milk decrease the absorption of iron properly. Use these drinks so not during the meal, but for example mid-morning and afternoon. Have your blood checked regularly if you use a long iron preparations. Read the rest of this entry »

The foods are designed to not only nourishes, but also keep us healthy.

Hippocrates as father of medicine thousands of years ago argued that this phrase has come to this day intact, “Let your food be your medicine” and this is the basis of naturism.

A brief overview of nutrient composition or properties which relate to different parts of the body, beneficial and are therefore take into account in shaping our diet.

Brain: Research shows that the fuel of the brain are sugars because they can enhance memory and boost your performance, (no white sugar or refined, but those from natural sources).

Hair: Wheat is a great source of biotin and a nutrient important for healthy, shiny hair.

Eyes: The beta carotene or pro-vitamin A content in plants yellow, orange, red, nuts, fruits.

Lungs: The research shows that eating more tomatoes three times a week can help prevent respiratory disease. Chinese medicine since ginger has specific properties for them, as food medicine and other spices spicy characteristics.

Nails: Zinc is responsible for the strength of the nails, oysters, wheat germ, nuts, contain it.

Skin: Vitamin A, is vitamin skin in form of pro-vitamin, and can be found in pumpkins, tomatoes, peppers, carrots, peaches, apricots, algae and reduce the possibility of certain types of cancer and considered the vitamin’s natural defenses.

Heart: Magnesium is the mineral of the heart by promoting their functioning, which can be found in nuts such as almonds, oats, tofu, also has the ability to prevent blood clots and high blood pressure.

Stomach: Garlic may help prevent stomach cancer, according to experts.

Bone: Calcium, potassium and magnesium are the perfect combination to give strength to bones.

Legs: Bananas are loaded with potassium which encourages your muscles and also prevents cramps because of it content.

The fats that make up our diet can be saturated or unsaturated, an easy way to remember the difference is that saturated fats are solid at room temperature and unsaturated instead are liquid.

To reduce cholesterol levels in the blood, is especially important to limit saturated fats, found mainly in meat and dairy products made with whole milk.

Unsaturated fats are divided into polyunsaturated and monounsaturated fats are found mainly in the plant world and are less likely to increase levels of blood cholesterol.

In fact, there are tests on monounsaturated fats (olive, peanut, rapeseed oils) may even help reduce blood cholesterol, few saturated fats, but among them we can mention coconut oil, oil palm and cocoa butter (the last building block of chocolate), which act like saturated fats in the body, so it should be avoided.

The term hydrogenated vegetable oils that frequently appears on labels of foods, resulting from the hydrogenation is an industrial process for the manufacture of vegetable oils solid at room temperature, are therefore driven to saturation through this process despite being vegetable oils.

Hydrogenated oils are frequently used in bakery products, snacks, and to make margarine, it is very important to know that for more coming from the plant world are not recommended for diets designed to lower cholesterol, and neither are for general health therefore reduce is the smart choice when looking for a balanced diet or healthy.

Eating well does not mean going on a diet or regimen and again. In fact, studies have shown that dieting often does not work, and dieting may have a rebound effect, since many people, when you stop dieting, gained even more weight than they did before dieting .

One of the reasons that diets do not work is because urge to think that food is “good” and “bad,” when the truth is that everything is good if taken in moderation. Moreover in most weight loss diets should stop eating certain foods, which favors the cravings of food in particular. And many diets and regimes in the body cause shortages of important nutrients.

Young people should follow a varied diet, and there is nothing wrong with allowing a rich delicacy of flavor but little nutritional occasionally. For example, a candy bar tastes more special if we take us occasionally if we do it every day.

The best way to maintain a healthy weight (or lose weight if necessary) is to make healthy choices as regards food every day. For some, this will involve changing the culture as far as food is concerned. Instead of thinking about food in emotional terms (eg as a reward for having taken good note on a test or a way of coping with stress), sailing as it is-a practical way to fuel your body.

Here are 10 tips to make healthy eating a part of your life:

1. Replace soft drinks, fruit juices and sports drinks that are rich in sugar water, skimmed milk or unsweetened drinks.
2. It takes at least five portions of fruit and vegetables a day. The fiber will satisfy you and get the nutrients and flavors that your body needs to feel satisfied.
3. Eat foods from all groups. Apart from fruit and vegetables, including whole grains and lean protein at every meal.
4. When eating at a fast food establishment, make healthy choices whenever possible. Choose a hamburger sandwich (single floor) instead of one huge (several floors) and Pair it with a salad instead of chips. Always choose normal rations – super or not oversize! And even better: avoid fast-food establishments whenever possible.
5. Always have healthy foods on hand. If your kitchen is always full of healthy foods such as celery, raisins or peanut butter, you will have many fewer opportunities to throw on a package of pasta (You may have to teach your parents a thing or two about food to make sure you buy good things!)
6. Bring your own snacks from home to avoid falling into the temptation to use food vending machines or from going into a supermarket. Try to take carrot sticks, pieces of fruit or muesli done for you instead of a packet of biscuits, a bag of chips or other industrially produced food, which are usually loaded with fat and calories.
7. Eat when you’re hungry. If you are tempted to snack out of boredom, try to find another way to occupy their time.
8. Healthy breakfast every day.
9. Do not take main meals or snacks watching TV because you probably end up eating more than you need.
10. Look at the size of the portions. If a portion is too large, partial in half and let the other half for later or share it with a friend.

Use your creativity to find ways to introduce even regular exercise and healthy eating into your life in a way that works for you you. We are all different. Perhaps your best friend prefers to join a gym to you while you spend infinitely better in the park playing Frisbee with your dog. If you’re having fun, everything will be much easier!