Healthy Eating Tips From Around the World

When it comes to healthy eating, Americans can learn a lot from the eating habits of people from other countries. Those who follow what’s called the Mediterranean diet, for example, have lower rates of heart disease. The French enjoy all foods, some quite rich, but they tend to stay thin by practicing portion control. The Italians eat more slowly to savor food (and therefore eat less), and the Japanese eat more fruits, vegetables, and fish.
"Americans tend to eat on the run, eat more than they need, and eat more processed foods than in many other countries," says Joan Salge Blake, RD, clinical associate professor at Boston University and author of Nutrition & You: Core Concepts to Good Health.

Learning about various eating habits that are practiced in other countries can give you the inspiration you need to make healthier lifestyle choices.

Healthy Eating From the French: Portion Control

If you’ve eaten in a fine French restaurant, you’ve probably noticed that the portions are smaller than in a typical American restaurant. "That's because the French know that the best bites are the first bites,” says Blake. “After that, the taste and the pleasure of eating start to decrease. Americans consume 300 more calories now per day than we did in 1980, and much of that is due to poor portion control."

Here are some ways you can practice better portion control:

    Serve smaller amounts. Studies show that people feel obliged to eat more if more is on their plate. Make smaller portions at home, and try splitting an entrée when you go out to eat.
    Use smaller plates. Your grandmother's plates were quite a bit smaller than today's plates. Try serving meals on smaller plates to help keep portion sizes under control.
    “Ruin” your appetite before the main course. Start with a cup of soup or a salad and you won't need to supersize your portions.


Healthy Eating From the Japanese: Focus on Vegetables and Seafood

Why do Japanese women have the lowest rates of obesity among modern cultures? "The Japanese diet features fruits, vegetables, fish, small portions, and quality over quantity," explains Blake. Dairy and bread are rarely included in the diet.

Here are lessons we can take from the healthy eating habits in Japanese culture:

    Eat fewer processed foods. The Japanese rely much more on fresh seasonal ingredients for their dishes.
    Use colorful fruits and vegetables to add eye appeal. The Japanese concentrate on smaller portions that look beautiful and are as appealing to the eye as to the stomach. They tend to eat more for the experience than to feel full.
    Favor seafood over red meat. When meat is eaten in Japan, it is rarely a main ingredient.


Healthy Eating From the Italians: Eat Slowly

Watching a family sit down together for a main meal in Italy is a lesson in how to enjoy eating. "The Italians can make a meal last a long time. They have discovered the secret that when you take your time eating, you eat less," says Blake. Here’s how you can do the same:

    Watch the clock. "It takes about 20 minutes for your stomach to tell your brain that you are full," explains Blake. Make sure you eat slowly enough to know when you feel full and avoid overeating.
    Eat your largest meal for lunch. If you can, even if only on weekends, enjoy a leisurely meal early in the afternoon and then just have a light meal in the evening.
    Eat mindfully. "When you eat mindlessly on the run or in front of the TV, you are more likely to eat more than you should," says Blake. Put aside other distractions during meals.


Healthy Eating From the Mediterranean: Healthy Fats

The Scandinavian diet includes a lot of heart-healthy coldwater fish. The Indian diet is heavy on vegetables and low in fat. But one diet that gets a lot of attention is the Mediterranean diet. There are about 16 countries around the Mediterranean Sea where forms of this diet are followed. Among the variations, these are the common healthy eating habits you can pick up:

    Focus on fruits and vegetables. Mediterranean diets include plenty of fresh fruits and vegetables, plus lots of fish and beans as protein sources.
    Switch to monounsaturated fat. Instead of cooking with butter, people in the Mediterranean rely on olive oil, a monounsaturated fat, the healthy type of fat.
    Sip some wine. People in Mediterranean countries drink a moderate amount of wine with their meals, which may benefit your heart health.


Healthy Eating: The Final Course

The lessons we can learn from the healthy eating habits of other countries extend to dessert. "In many countries, including Mediterranean countries and Japan, a heavy dessert is rarely part of the cuisine," notes Blake. You can cut back on a load of calories and fat by substituting some fresh fruit for that ice cream sundae or pie a la mode.

Once you change your mindset, it’s easy to cut fat and calories from your diet. By picking up tips from other cultures, you can learn new ways to enjoy your meals and become a healthier eater overall.

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10 small health changes that make a big difference

10 small health changes that make a big difference
Optimise your health in 10 simple steps

Yes, we all know the easy and effective ways to boost your health; drink more water, get more sleep and eat healthier.
Yawn. Trusting that you already know these things, we’re bringing you 10 inspirational ideas for some small lifestyle tweaks to maximize your health.Eat a fiber-rich breakfast

Here’s a yummy, easy breakfast idea that will make a big difference to your day. Choose a cereal that includes at least 10 grams of fiber and top it with Greek yoghurt and raspberries. Greek yoghurt includes three times more protein than normal yoghurt, while raspberries are packed with tummy-filling fibre. In fact, this breakfast recipe contains around 22 grams of fiber, meaning that you’re less likely to visit the snack cupboard before lunch time.
Take regular walks

You don’t need to hit the gym or run a marathon to stay fit and healthy. In fact, a study published in the American Physiological Society’s Journal of Applied Physiology states that a two minute walk every 20 minutes can have a positive impact upon your cardiovascular system function, metabolism and reproductive system. If you’re sedentary at your desk for long periods of time, make sure you take regular walking breaks – just a quick stroll outside for fresh air with a colleague or making a drink will do the trick. It’s only a small change, but the results are significant. 
Plan ahead

When you’re busy rushing around during the week, it’s easy for meals, exercise and relaxation time to slip your mind. As a result, it’s equally as easy to find yourself binging on junk food, ditching exercise and scrimping on sleep. Don’t let your days or weeks turn into a whirlwind – factor exercise, healthy meal plans and relaxation time into your days and you’re more likely to stick to these healthy changes.
Eat more often

Here’s a health change we can definitely commit to making. By eating smaller meals throughout the day, the body functions more efficiently and we decrease our chance of bloating or hunger pangs, while the digestive system struggles with large meals. The ‘little and often’ approach also makes it easier to include a variety of healthy foods.
Toxin-free cleaning

Household cleaning products expose you and your family to a large amount of toxic ingredients, which can be particularly harmful for children and pets. Not only are homemade cleaning products both effective and safe but they’re a lot cheaper too. Our favourite homemade cleaner is made up of equal parts of vinegar and water – it works just the same as an all-purpose cleaner except it’s a lot cheaper and safer.
Add natural flavour to your water

We all know that we need to keep hydrated with plenty of water each day to stay healthy, but do you really stick to the ‘eight glasses per day’ mantra? If your sweet tooth means that you’re not drinking as much water as you should, try adding some calorie-free flavour with cucumbers, limes or lemons. The taste may not match up to your favourite carbonated drink but it’s certainly a lot better for you.
Graze on nuts and legumes

Nuts and legumes such as beans, peas, soybeans and alfalfa sprouts are all rich in protein, fibre, vitamins and unsaturated fat. Graze on them as an alternative to crisps and biscuits to stave off hunger pangs and to fuel your body with healthy nutrients. Swapping sugary snacks for natural ones will give you a good energy boost too.
Leave shoes by the door

A healthy lifestyle isn’t just about you – it’s about your surroundings too, and perhaps one of the quickest changes that can make a huge difference to your health is simply leaving your shoes by the door. A massive 60 per cent of house dust originates outside and can include hazardous chemicals such as lead and arsenic. By walking through your home with shoes on, you can spread these harmful chemicals around your house. Make sure everyone leaves their shoes by the door for a healthier home.
Use the extractor fans

Extractor fans aren’t only there to get rid of bad smells – they also eradicate harmful emissions produced when cooking in the kitchen or showering in the bathroom. While water vapour is probably something you’re used to seeing each day, it can be a breeding ground for mould. Simply using your extractor fans will help to make your home a safer place to live in.
Take to Twitter

Got a health or fitness goal? Take to Twitter and other social networking sites to keep others updated on how you’re doing. Having a support network will really spur you on to achieve your goals and seeing others post about how their healthy lifestyle efforts are coming along will make you want to push yourself harder. Find a hash tag for a health or fitness group on Twitter or ‘like’ a few healthy living pages on Facebook – a fast, easy and social way to make some progress.

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9 Fascinating Health Tips from around The World

April 7th is World Health Day, so to celebrate we want to share some healthy eating, living, and stress-reduction tips from around the world. Use these tips to make your everyday a little bit healthier.

How are people staying healthy around the world?
Russians recommend heading to the banya, which is similar to a hot sauna for stress reduction. Research suggests that surrounding the body in a warm environment during times of stress may indeed work. Research shows that enveloping your body in warmth during stressful times can trigger brain and body responses that mirror emotional warmth, which in turn can boost mood.

In Israel mud is a frequently used skincare product; however, it’s not just any mud, but mud from the Dead Sea. Mud from the Dead Sea is thought to be rich in sodium, magnesium, bromides and other minerals that may help to provide hydration, reduce inflammation, and rejuvenate skin.

Danish people find that spending time with loved ones, family and friends being hygge or “cozy” can help to beat the winter blues, and they’re right. Spending time and making connections with others can help to promote the release of the hormone oxytocin, which can help to boost social confidence and mood.

In Thailand people believe strongly in the power of massage for stress relief and for improvement in overall wellbeing. The style of massage in Thailand can often be vigorous and applies pressure to relieve stress. Research shows that when pressure is applied, pressure receptors naturally release serotonin – a natural antidepressant.

Brazilians have a whole new take to easing the pain of a sunburn. In Brazil it’s often recommended to pile a large amount of fresh rolled oats onto a gauze pad, twist it up like a sack and tie it over the bathtub faucet so that when the water is turned on the water runs through the oat sack. It is believed that the minerals and anti-inflammatory properties in the oats will seep into the bathtub water and help to heal and ease the pain of the sunburn. Traditional aloe is also a wonderful soother for a sunburn.

In Turkey natural products such as daisies are recommended as beauty enhancers. Many women use “daisy water” as a way to boost natural hair highlights. To do so, boil one cup of daisies in hot water for 5 minutes, then once cooled pour over hair.  Many others around the world recommend other natural plant-based methods for hair cleansing and rejuvenation, such as coconut oil rubbed on the hair to improve dryness.

In China herbs and spices are often used as remedies for common ailments. One of the most commonly recommended includes Astragalus, which is actually from a root, and is used to aid with the healing of colds and allergies and symptoms such as runny nose, itching and sneezing. Asian ginseng is also well-known for its potential to boost immunity. Including more herbs and spices can be a great way to boost nutrient intake and to enhance flavor.

People in the UK practice both downsizing their portions and starting their day with a healthy breakfast. Research shows that people from the UK are 60% more likely to make time for breakfast than Americans. Breakfast is probably the most essential meal as it sets the tone for what happens throughout the day. Research suggests that people who start their day with a healthy meal are more likely to make good choices throughout the day.

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6 tips for Travel Health - before you go

6 tips for Travel Health - before you go
By Phil Sylvester, Travel Insights Editor Worldwide non-destination, travel-health, travel-safety, worldwide

If you've ever been really sick in a strange land, you know that this is one area you should take seriously.  It is at best uncomfortable and at
worst, extremely expensive and sometimes frightening.

So, before you stuff your bikini or iPod into that backpack, make sure you've also looked after the really important stuff.  There is a great deal you can do before you set off to be prepared. Here's Sensible Sanchez’s 6 top health tips:
1. Vaccinations

Make sure you're up to date with standard immunisations like tetanus, diphtheria, polio, measles and rubella. Check with your GP or specialist travellers medical centre for any additional vaccinations or medications required for your destination. Seek advice at least six weeks before your departure, since some vaccinations don't take effect for several weeks and/or require a series of injections. 
2. Malaria

Find out if you'll be travelling through a malarial area and ensure you have the correct anti-malarial medication for the particular region (this varies according to the destination and the mozzies' resistance levels).
3. Prescription Medicines

When traveling with prescription medication, carry it in your hand luggage, along with a copy of the prescription and a letter from your doctor. The letter should include the name of the medicine, the dosage, how much you need to travel with, and state that the medicine is for your personal use.  Also remember your optical prescription if you wear prescription glasses.

Some drugs, particularly those classified as drugs of addiction (like ones containing codeine or strong painkillers) should not be transported into another country, even if you have a legal prescription for them.  Check with the consulate of the country you are visiting to see if your drugs are considered legal. If they are not, you will need to travel with a customs clearance from the country concerned.

If you take medication that is administered by self-injection, you should also check with the embassy or consulate of the country you are visiting to make sure you can travel with your own needles or syringes. Also inform your airline that you will be traveling with these medical items and arrange a letter from your doctor explaining why you need to carry them.  If you buy needles or syringes while overseas, ensure the packs are sterile and properly sealed.
4. Dental

Don't forget to get a dental check up before you leave as well!  Depending on where you're going, dental services may be few and far between.
5. Your General Health

It can be hard to look after your health whilst you're doing rounds of endless farewell parties held in your honour.  Those few beers probably look better than the idea of a vigorous jog, a healthy meal and an  early night. But it’s all about balance – you’ve got to keep the long term goal of actually starting your Big Trip on par with the damage you can do to yourself just celebrating the idea of it. 

It's fair to say that if you've come down with pneumonia after all this partying, then suffer 20 hours on a cramped flight only to emerge in Kathmandu in mid-winter, your Big Trip isn't really starting out too well.

Combine a bit of common sense here (if it's only a head cold, it will probably go away in a few days) with proper advice from your GP (how will your asthma be affected if you climb that mountain?).
6. First Aid Kit

No matter how big or small your trip is, always pack a first aid kit.  There's a lot to say about what's required in different parts of the world and for different travel styles, so we've posted a whole story about it here.


And finally, whilst we offer tips for your travel health and safety, please be aware that you need to make decisions based on your own circumstances and the local laws of the countries you will visit.
It is best to check with your Foreign Affairs/State Dept and the World Health Organisation for the most up to date information in this area.

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You should know about drinks

Calorie balance is the key to weight maintenance for men and women, young or old. For a healthy weight, it’s important for adults to balance physical activity (calories out) with food and beverage intake (calories in). While food choices are important, there’s increasing evidence that many of us are drinking our way to weight problems, too.
Studies suggest calorie intake from beverages has more than doubled since the 1960s, primarily due to a surge in soft drink, sports drink and sweetened tea consumption. According to the research, we don’t balance these increased liquid calories by taking in fewer calories from food or by increasing our physical activity. Over the long run, these additional beverage calories can lead to energy imbalance and weight gain.

So, along with eating smarter and moving more, it’s probably time to rethink your drinks if you want to maintain a healthy weight.

Here are four tips for quenching your thirst and maintaining energy balance at the same time.
Drink Plenty of Refreshing, Calorie-Free Water

Water does the body good. Without any unnecessary calories, it helps your muscles and brain stay hydrated for optimal physical and mental performance. How much water you need depends on your size and activity level; larger, more active people need more fluids. Drink enough for your urine to be mostly colorless and odor-free.
Drink Nutrient-Rich, Low-Fat Milk Three Times a Day

Milk isn’t just for kids; it’s essential for adults too. Nutrient-rich dairy foods help build and maintain healthy bones, teeth and muscle mass. They also may help lower the risk of high blood pressure. For the most nutrients with the least fat and calories, look for fat-free or low-fat options. Research also suggests fat-free milk may be an effective sports drink. Whey protein (high-quality milk protein) in combination with resistance exercise seems to boost the rate at which the body makes lean muscle.
Drink a Maximum of 4 to 6 ounces of Juice a Day

While 100-percent juice can be a great source of several nutrients, it’s possible to get too much of a good thing. Whole fruits and vegetables are much better ways to get vitamins, minerals and fluids. Actual food tends to be more satisfying, plus you get the added value of fiber and phytonutrients from the skin and pulp.
Drink Other Beverages with Care

Soft drinks, sweetened teas, fruit drinks and most sports and “energy” drinks are loaded with calories and sometimes caffeine. Coffee drinks are often surprisingly high in calories, fat and sugar. Alcoholic drinks are packed with empty calories too. Here are some ways to manage drinks that add extra calories:

    Be a label reader and nutrition investigator. Check calories, caffeine, sugar and fat before you drink. If the numbers aren’t on the label, check the company’s website.
    Steer clear of super-charged “energy” drinks. Do not consume highly caffeinated beverages with alcohol.
    Choose the smallest sized portion you can buy. Moderation is always a smart way to treat your body well.

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worst foods

In everyday  worst foods stay in your own refrigerator. If you are like that most, It will be adding extra calories, salt, fat, and/or sugar to your everyday diet perhaps without you even realizing it.

Mayo maniacs can use a lower-calorie condiment instead of mayonnaise (mustard, BBQ sauce, salsa,
chili sauce, or taco sauce). Maya isn’t too bad, they can switch to a light mayonnaise (35 calories and 3.5 grams of fat per tablespoon); or they can pare down their portion of real mayonnaise to a couple of teaspoons (contributing 60 calories and 6.7 grams of fat).

Sweetened beverages are the essence of ‘empty calories.’ Soda, sweet tea, and fruit drinks generally contribute no nutrients but affluence of calories. Plain water is best for hydrating the body and should make up most of what we drink each day. But there are several beverages without calories, like green and black teas, that not only hydrate but contribute healthy antioxidants.

Lunch meats, including deli cold cuts, bologna, and ham, make the unhealthy list because they contain lots of sodium and sometimes fat, as well as some preservatives like nitrites. Processed meat is linked to an increased risk of colon cancer. Processed meats may change into cancer-causing compounds in the body. Further, the sodium in one small serving of lunch meat (one slice of bologna or five slices of salami) ranges from 310 to 480 milligrams. A diet high in sodium is thought to increase the risk of high blood pressure, a major cause of heart disease and stroke.

Many people eat Hot dogs in everyday. It stayed in many a refrigerator. Many people turn to them for a quick dinner entree or, in the case of sausage, as a featured food at breakfast or brunch. It’s a good idea to substitute lower-fat and lower-sodium meats, such as roasted poultry, pork tenderloin, roast beef, and shrimp for frankfurters and sausage in meals and recipes.

The whole-milk products also have big amounts of fat and cholesterol. If you drink 16 ounces of whole milk a day, for example, it adds up to 1,904 calories, 105 grams of total fat, 59.5 grams saturated fat, and 315 milligrams of cholesterol in a week’s time. The lower-fat options are available for most dairy products, be it milk, cheese, yogurt, cottage cheese, or cream cheese.

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what to eat

Since you get up until lunchtime, and from lunch when out can spend many hours you should not go without taking anything. And much less satisfy hunger with coffee, chewing gum or snuff. Instead of punishing your stomach, your skin and your nerves, choose one of these options, you can have them in your drawer, in the work fridge, etc..
Mary type 3 cookies, 2 comprehensive or puffed rice 1. Muesli cereal bars or banana type. Ideal for taking in the afternoon if you then go to the gym.
Cookies or snacks for weight control. They are very rich, take away hunger and have very few calories (about 60 kcal per cookie).
Yoghurts and custard which do not need cold skimmed yoghurt drinks, bio, soybean Actimel etc. A low-calorie snack that also cares for your intestinal flora and gives you calcium.
Dried fruit. Banana, strawberry, apple, figs, raisins, prunes, papaya, pineapple … As those with cereals. Ideal for sweet snacks or add to yogurt. Prepare packets of about 25 g to spend no calories.
Nuts. Almonds, hazelnuts and walnuts are an excellent choice to satisfy hunger and give back power at any time. In addition, their healthy fatty acids protect your heart. Do not take more than 8-10.
Fresh fruit. If you have a refrigerator at work, is the ideal choice to take vitamins and natural antioxidants.
To drink: not missing at your table a bottle of water and a thermos of tea sweetened with saccharin.
CUTTING HOURS BETWEEN HOME
In your own home you have everything on hand to prepare healthy snacks, fresh and low in calories. But it’s also easy to fall into the temptation to go every time to the fridge. To avoid this, do not buy things that make you fat or that you can not resist. Fill your pantry fruits, vegetables, yogurt and fresh seasonal food. The star of your snacks at home is … Your blender! Take the opportunity to make beauty treatments based on natural cocktail of fruits and vegetables. In addition, natural juices detoxify and take away your appetite between meals. Some ideas:

Detoxifying juices and low in calories. Orange and apple, carrot, beet, celery (one of the most cleansing vegetables), orange, grapefruit and carrot, tomato, celery and parsley, wild fruit, carrot and tomato. Endúlzalos with saccharin or aspartame.
Energy. If you make a physical effort, add to fruit milk, yogurt or some ice cream (only if you’re on a diet).
Against cellulite. Pineapple juice with papaya (chopped pineapple and papaya). It’s a great digestive and diuretic that prevents the appearance of cellulite.
Natural laxative. Shake prunes and raisins (mixed with milk or yogurt). Its rich in fiber makes it 100% natural laxative.
A yogurt. Contributes only about 35 calories and change protects your intestinal flora, increase your defenses and is a great source of calcium for your bones. You can add fresh fruit chunks.
Fresh fruit. For example, a kiwi with a mint tea is great for smokers, because the kiwi is a diuretic and will provide vitamin C, and peppermint calms stomach problems and freshens breath.
Sushi. These morsels of rice, fresh fish and delicious snack algae are very low in calories. You can buy ready-made small trays.
Pulguitas. If yours is the salty snacks, prepare a flea (keep in the freezer a bag of small rolls) and fill it with natural tuna with a few drops of olive oil, sliced ??meats low fat, low calorie cheese or ham with tomato naturally.
If you prefer sweet: two or three cookies, cheese with honey or jam, a slice of homemade cake, a few ounces of black chocolate a low-fat chocolate milk, etc.. Forbidden bakery products and savory snacks.

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water with lemon

Start the day with a large cup of warm water with lemon juice is one of the simplest and best things you can do for you.

Doctors holistic detox experts and integrative medicine, ayurvedic and health coaches, they consider the most natural and simple way to detoxify your body and give your morning a happy beginning.
I have seen its benefits and I assure you that after a while it will try a routine that does not want to leave. The recipe is:
1 large cup of warm water.
½ or 1 lemon or lime juice.
Take it not too hot or cold. No sweeteners with no calories, no sugar, no honey, no tea. Just water and lemon.

If your teeth are very sensitive, you can use a straw to protect the enamel.

Wait about 20 minutes, or if you most, before breakfast. You will see that the effect is much greater.

Tip: Buy a thermos and put the hot water at night, waking squeeze lemons, you take it and you start to get ready for your activities. So while you bathe, dress, etc.. save a lot of waiting time.

Take fasting warm water with lemon every day

Alkalizes the PH of your body. The lemon is acidic in taste but has an alkaline effect on your body. A higher alkalinity, less disease. Viruses, bacteria and fungi require an acidic body to settle and reproduce. All processed food creates acidity, such as bread, rice, sugar, artificial sweeteners, meat, alcohol, dairy, coffee … So alkalisation is essential. Has shown that all bodies with cancer have a highly acidic pH.
Cleans and activates intestines and release waste and toxins naturally.
Activate your metabolism, and improves digestion.
Stimulates and purifies the liver, bile thereby producing thinner and more enzymes.
Cleans and moisturizes the lymphatic system. Important to detox.
Lymphatic system is congested when you frequently allergies, colds, sinusitis, phlegm, mucus, and you get sick easily. This is very common in children by poor diet, too acidic. And the defenses down with an acid pH and congested lymph.
Eliminating phlegm and mucus from the body, caused by milk products, gluten, peanuts, among others. Mucus accumulates in the intestines. If suddenly you see a clear or white phlegm when you go to the bathroom, albeit tiny, that’s mucus and is a sign of a congested lymphatic system.
Helps lower high blood pressure.
Diluted uric acid, which when accumulated (by excessive animal protein) causes arthritis.
Clean the skin. Vitamin C helps to reduce wrinkles and blemishes.
Help to lose weight. The first thing you take to start your day is very important. That will encourage you to take care and think that if you started well, not worth to mess do not you think? It is also found that when you maintain a more alkaline pH than acidic lose weight more easily.
Try it costs nothing and when you see how good you feel will become part of your habits, like brushing your teeth.

I recommend that if you have an ulcer or gastritis very strong, clean your diet full of foods that acidify. The lemon does not have to cause burning, but if you do not like, start taking warm water and gradually see adding a few drops of lemon and check as you’re feeling.

Get ready to see big changes ….

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The Potato: Origin & Benefits

In much of our food with us or potato protagonist. In our post today elaborate on this rich vegetable, native to the Andean highlands, the border between Peru and Bolivia and came to our country in the sixteenth century and was long considered proper food lower economic classes.
It is now one of the most popular worldwide and the fourth largest consumer after cereals such as wheat, corn or rice. Succulent dishes firsthand the lead as the main foundation.The potato is a tuber that belongs to the same family as vegetables like tomatoes and eggplant. However, its nutritional composition rich in carbohydrates, is included in the farinaceous food group. This group is located at the base of the pyramid of healthy eating and also includes the potato, rice, pasta and bread. The number of recommended daily servings of farinaceous food is four to six. It is considered that a serving of potato for one person is a big or two small.
Benefits of potato
The potatoes have been battered for years, because their carbohydrate content is higher compared to other vegetables. For this reason, many have been labeled as “vegetable that fat.” But you have to ‘knock’ the myth explaining the great benefits of the potato to health.
While its calorific value is greater than other vegetables, potato contributes only 88 kcal per 100 grams, which represents a third of the calories of any cereal, which is the main nutrient carbohydrate.
However, the potato is considered a food rich in carbohydrates, because it has about 20 grams of this nutrient per 100 grams. This makes it an excellent food for sustained energy in our body.
In addition, potatoes are a root and this is what influences their water content representing 75% of this vegetable. On the other hand, stands out in this vegetable its high potassium content, which may be helpful to prevent cramping or other neuromuscular diseases.
It is also rich in vitamin C with strong antioxidant, but unfortunately, much of it is lost during cooking.
Studies evaluating the effects of the potato on the human body have been a protective effect on cognitive impairment and may also have a positive impact on the immune system.
Its glycemic index is low, especially if eaten baked, broiled or grilled, therefore, are a valid alternative to consume prior to training.
Potatoes are a very versatile food, healthy, economical and just do not like. Therefore, we only know that the best way to eat them is by cooking steamed, baked, boiled, broiled or grilled. In this way, we avoid the excess fat that incorporate the chips and enjoy the benefits that this humble plant provides for health.



1. Cocidas or baked, potatoes are virtually fat free food.

2. They are a great source of carbohydrates, the main source of energy in the body (indeed. Should represent at least half of the daily caloric intake).

3. Potatoes are a good source of fiber (which helps regulate intestinal transit) and facilitate the digestive function. Cooked with further contain fiber skin, however, we must be careful not to eat it if it is discolored or has marks.

4. Potatoes also provide vitamin C. Although there are many fruits and fruit juices containing vitamin C, no other starchy food contains so much like potatoes.

5.role in the metabolism of carbohydrates to provide energy and maintain the health of the skin and nervous system.

6. They are also good sources of potassium, and contain small amounts of other minerals such as magnesium and iron.

7. Just do not contain sodium (which together form the chloride salt). Health recommendations suggest not consuming too much salt because of the relationship between sodium intake and the risk of high blood pressure (hypertension

8.The potatoes can be very helpful for those wishing to lose weight or to keep winning. An average serving peeled cooked potatoes (180 g) contains approximately 140 calories, using much lower energy content of the same amount of cooked pasta (286 calories) or cooked rice (248 calories). However, these people should be careful because the energy content of the chips can be double or triple that of boiled or baked potatoes, making them less desirable for those wishing to lose weight.

9. Another interesting aspect for those who do not want to gain weight is that potatoes have a high satiety index. A study on the effects of various food satiety potatoes have found that satiety index three times greater than the same amount of calories of white bread.

10.For who must follow a gluten free diet and can not eat many common foods such as bread, pasta and most breakfast cereals, potatoes are very important. Gluten-free and can be consumed freely by those who need help or who prefer not to eat wheat for other reasons.

Table calories (kcal) of potatoes per 100 grams:

Cooked with skin-66
-Roasted Skinless: 77
-Roasted with skin: 85
-Mashed potatoes with milk and butter: 85
Hambuguesería-French Fries: 280

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The papaya has

First of all I must confess that this is not my favorite fruit, but we must accept that this tropical fruit native to America has great benefits mainly its digestive properties.

The papaya has extraordinary qualities for digestive problems, prevents constipation, regulates the digestive system and has multiple vitamins and minerals essential for the body. Among the major papaya is essential minerals are sodium, calcium and potasion, also contains vitamins A, B, C and D,
also has fiber that helps remove fat and regulates the entire digestive system. A true Wonder? Too bad your taste .. Well it is not that I like

Its main features are:

relieves pain and inflammation of the stomach.

cure diarrhea and constipation.

eliminates the parasites that are installed in the intestine.

for the smooth functioning of the pancreas and liver.

It is recommended for people suffering from hypertension and anemia.

The papaya is used for internal and external wounds heal gastric ulcers,

Importantly, papaya serves as natural meat tenderizer.

Also used to cleanse infected wounds, and is an excellent natural laxative.

Helps maintain healthy and radiant skin.

Contains natural enzymes that help increase the defense capabilities to your skin, which will be better protected against environmental aggressors like the sun, heat, cold, wind, dust, etc …

Mask for hair (gets life, shine and softness)

Mix your shampoo, eye only the amount you’ll use, with a bit of crushed papaya.
Massage your hair with fingertips
Keep it on for a minute and finish by rinsing with warm water.

Papaya is an exotic fruit native to Africa, Asia and the West Indies has oblong shape, and her skin is green orange.

Has Papaya nutritional therapeutic and cosmetic qualities, contains an enzyme called papain that facilitates the assimilation of proteins, and so is part of several preparations in favor consumption digestion. It is also rich in beta-carotene, and vitamin A, 100 grams of it cover the daily requirement of vitamin C.

This substance is very beneficial for the skin, so it has begun using cosmetic purposes, and it is one of the key ingredients to perform peels, as completely renewed skin naturally.

Its pulp contains a number of substances whose property is to prevent the assimilation of fats in the body.

Natural properties of papaya

Digestive, anti-inflammatory and antiseptic: to combat amgidalitis, pharyngitis, arthritis or gout, and external use on wounds, bruises and bites. Helps digestion and relieves pain and inflammation due to eczima containing papain. Combat constipation.

Prevents cancers: including breast, bladder, colon or cervix, to prevent premature aging, visual degeneration prevention, heart protection, or need more vitamin C intake in smoking or alcoholism.

Eliminates intestinal parasites: Also helps eliminate amoebae that are responsible for many chronic diarrhea as their fresh seeds are rich in a nutrient called Carpasemina.

Papaya makes your tan: thanks to the large number of Retinina (facilitates the action of melanin)
Low in calories and rich in nutrients.

Effect alkalizing the body (ideal for people with acidosis)

Among its benefits are:
* In its nutritional is rich in water, contains vitamin A, vitamin C and carotene, which makes it beneficial for the skin, also has large quantities of fiber helps regulate bowel function. It can be consumed daily, medium papaya provides the amount of vitamin C, the average adult needs daily.

* Contains the most necessary minerals like calcium, iron, magnesium, phosphorus and potassium in abundance, As for the vitamins in addition to those already named is rich in vitamin B1, B3, and B6 which help to cleanse toxins of blood.

* To choose it should opt for a firm fruit and sweet-smelling yellow skin, when the fruit is ripe, lose their benefits. The can include in your diet in the form of salads, and ice creams.

* This fruit as we said contain “papain” an enzyme that helps the digestive process and helps fat burning, causing a cleaning effect and slimming.

I hope these tips are very useful

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Surprising Health Benefits of Tomato

Tomatoes! They’re sweet, juicy, and delicious. Everyone knows they are good for you, right? Uh, yeah, sure. Does everyone know specifically why tomatoes are a healthful food? Ummm… They have vitamin C? They’re low in calories? They’re fat-free? Yes, yes, and yes, but that’s not all!
Let’s look at what makes the tomato an excellent healthy choice.

    Eating tomatoes, ketchup, tomato sauce and tomato paste-topped pizza more than two times a week can reduce the risk of prostate cancer by 21 to 43 percent according to Dr. Edward Giovannucci of the Harvard University School of Public Health.

    “The only nutrient that turned out to have significant preventative value (against prostate cancer) was lycopene,” writes Dr. Giovannucci who also found that lycopene was most efficiently absorbed into the body when accompanied by dietary fats (limpids).

    “Cooking tomatoes in oil encourages intestinal absorption and results in a two-to-threefold rise in plasma lycopene concentrations,” said Dr. Giovannucci. “Tomato sauce is one of the best lycopene sources.”

    Men who eat two or more servings of tomato products average a 35 percent reduction in prostate cancer risk.

    Tomato products are beneficial in aggressive cancers that have also spread to other parts of the body.

    The best food sources of lycopene according to the Tomato Research Council in New York City: ( Amount of lycopene in one ounce) Tomato Sauce, Spaghetti Sauce, Ketchup (5 mg); Tomato Soup, Canned Tomatoes, Tomato Juice, Vegetable Juice (3 mg); Minestrone Soup, Vegetable Soup, Pink Grapefruit (1 mg).

    Lycopene helps women guard against cervical intra-epithelial neoplasia, (CIN), tumorous tissue growth in the cervix according to research from the University of Illinois at Chicago.

    Lycopene is a powerful inhibitor of the growth of breast, endometrium (inner lining of the uterus) and lung cancer cells.

    Tomatoes are good for the eyes. Lycopene, the most abundant carotenoid in the blood serum, was found to be the key antioxidant that guards against ARMD ( Age-Related Macular Degeneration), a condition that may cause blindness.

    Tomatoes are high in Vitamin A, Vitamin C, Calcium and Potassium

    Lycopene is an inhibitor to heart disease.

    Researchers fed 10 volunteers a daily supplement of 10 grams of olive oil and 55 grams of standard tomato paste, while another 10 were given only the olive oil. After three months, the researchers analyzed skin samples from all 20 participants.
    They found that volunteers who had eaten the tomatoes exhibited 33 percent more protection against sunburn than those who had taken olive oil alone. They also had higher levels of procollagen, a protein that plays a crucial role in preserving skin structure.
    “The tomato diet boosted the level of procollagen in the skin significantly. These increasing levels suggest potential reversal of the skin aging process,” researcher Lesley Rhodes said.
    “These weren’t huge amounts of tomato we were feeding the group. It was the sort of quantity you would easily manage if you were eating a lot of tomato-based meals.”

    The scientists believe that lycopene neutralizes free radicals that are formed when UV radiation strikes the skin. These free radicals have been linked to cancer and the effects of aging.

    The researchers warned that the sun protection acquired from the tomatoes was equivalent only to that provided by a low-grade sunscreen and should be used as a “helpful addition,” rather than a replacement.

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Strawberries are not only a delicious fruit

Strawberries are not only a delicious fruit, but also a food loaded with numerous health benefits.In addition to its antioxidant power and are known anti-inflammatory capabilities and enhancing overall health.
Here we have 10 benefits of eating strawberries that are sure to convince you.
1. Strawberries are low in calories.
One cup of strawberries has about 43 calories. They also contain fiber, which helps regulate the digestive process and reduce the feeling of hunger.

2. They are loaded with antioxidants.
Strawberries contain phenols, a chemical compound. Anthocyanin is a type of phenol abundant in strawberries and that gives its characteristic color. It is also known for its powerful natural antioxidant qualities that maintains the health of the cells.

3. They are a natural anti-inflammatory.
Phenols also help combat inflammation in the body by inhibiting production of the enzyme cyclooxygenase, just as do compounds such as aspirin or ibuprofen.

4. They are a rich source of vitamins.
Strawberries are a source of B vitamins, such as vitamin B6, niacin, riboflavin, pantothenic acid and folic acid. Also possess a considerable amount of vitamin C.

5. They manganese.
Manganese is a mineral that acts as a potent antioxidant and natural anti-inflammatory. One cup of strawberries contains 21 grams of manganese.

6. Contribute to bone health.
Strawberries are a high content of magnesium, potassium and vitamin K, which help enhance bone health.

7. They promote eye health.
Some studies have shown that strawberries improve eye health by decreasing the risk of macular degeneration.

8. They have an anti-aging effect.
Ellagic acid present in strawberries improves the elasticity of the skin and delays the appearance of signs of aging like wrinkles and sagging, while biotin helps maintain healthy hair and nails.

9. They are an important source of vitamin C.
One cup of strawberries contains 136% of the recommended daily allowance of vitamin C, which makes them a powerful antioxidant that boosts the immune system.

10. They help you lose weight.
This low-calorie and high in nitrate, strawberries are a good ally for weight loss diets. Helps reduce appetite, improve blood circulation and also are delicious!

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Simple but useful tips for your eyes

You know your eyes are an important part of your health. There are many things you should do to keep them healthy and make sure you are seeing your best. Follow these simple steps for maintaining healthy eyes well into your golden years.
Have a comprehensive dilated eye exam. You might think your vision is fine or that your eyes are healthy, but visiting your eye care professional for a comprehensive dilated eye exam is the only way to really be sure. When it comes to common vision problems, some people don’t realize they could see better with glasses or contact lenses. In addition, many common eye diseases such as glaucoma, diabetic eye disease and age-related macular degeneration often have no warning signs. A dilated eye exam is the only way to detect these diseases in their early stages.

During a comprehensive dilated eye exam, your eye care professional places drops in your eyes to dilate, or widen, the pupil to allow more light to enter the eye the same way an open door lets more light into a dark room. This enables your eye care professional to get a good look at the back of the eyes and examine them for any signs of damage or disease. Your eye care professional is the only one who can determine if your eyes are healthy and if you’re seeing your best.

Family’s eye health history. Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.

Eat right to protect your sight. You’ve heard carrots are good for your eyes. But eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens is important for keeping your eyes healthy, too.i Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.

Maintain a healthy weight. Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you are having trouble maintaining a healthy weight, talk to your doctor.

Wear protective eyewear. Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for a certain activity. Most protective eyewear lenses are made of polycarbonate, which is 10 times stronger than other plastics. Many eye care providers sell protective eyewear, as do some sporting goods stores.

Quit smoking or never start. Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.ii, iii

Be cool and wear your shades. Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun’s ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.

Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.

Clean your hands and your contact lenses—properly. To avoid the risk of infection, always wash your hands thoroughly before putting in or taking out your contact lenses. Make sure to disinfect contact lenses as instructed and replace them as appropriate.

Practice workplace eye safety. Employers are required to provide a safe work environment. When protective eyewear is required as a part of your job, make a habit of wearing the appropriate type at all times and encourage your coworkers to do the same.

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Physical and Mental Benefits of Meditation

Now a days meditation become so popular and useful for health. You can get many benefits by meditation.Basically there are two types of benefits- Physical and Mental benefits. So lets know details about benefits of meditation.
Physical Benefits of Meditation
With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:

    Lowers high blood pressure
    Lowers the levels of blood lactate, reducing anxiety attacks
    Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
    Increases serotonin production that improves mood and behavior
    Improves the immune system
    Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation

Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

    Anxiety decreases
    Emotional stability improves
    Creativity increases
    Happiness increases
    Intuition develops
    Gain clarity and peace of mind
    Problems become smaller
    Meditation sharpens the mind by gaining focus and expands through relaxation
    A sharp mind without expansion causes tension, anger and frustration
    An expanded consciousness without sharpness can lead to lack of action/progress
    The balance of a sharp mind and an expanded consciousness brings perfection.

More Benefits of Meditation

Emotional steadiness and harmony: it cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

Meditation brings harmony in creation: when you meditate, you are in the space of vastness, calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/planet.

Consciousness evolves: with the assimilation of meditation into daily life, your consciousness evolves and in time, is able to experience the higher and refined states of consciousness.

When your consciousness evolves and expands, the disturbances in your life become negligible. Anger and disappointments become fleeting emotions that occur momentarily and then vanish. You start living in ‘the moment’ and let go of ‘the past’.

Personal Transformation: meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally want to discover more about the mystery of life, this universe, etc. Then the questions that arise in the mind are – What is the meaning of Life? What is its purpose? What is this world, what is love, what is knowledge…?

Once these questions arise, know that you are very fortunate. These questions need to be understood; you cannot find the answers in books. As you live through answering them you’ll witness that life transformation to a richer level.

Cosmic consciousness dawns in you

With the assimilation of meditation into daily life, the fifth state of consciousness*, called cosmic consciousness, dawns. Cosmic consciousness – is to perceive the whole cosmos as part of oneself.

When you perceive the world as a part of yourself, love flows strongly between the world and you. This love empowers you to bear the opposing forces and the disturbances in your life. Anger and disappointments become fleeting emotions that occur momentarily and then vanish. You start living in ‘the moment’ and let go of ‘the past’.

The confluence of knowledge, understanding and practice makes life complete. When you grow into higher states of consciousness, you become beautiful yet strong – a soft, delicate and beautiful blossom capable of accommodating different values in life without any conditions.

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Power Your Immune System Facing The Change of Season

Many centuries ago suspected that the immune system may be the key to overcoming many of the worst diseases we suffer. The first victory in this area was spared in 1796 when Edward Jenner discovered the vaccine against smallpox. Since that time it has rained a lot and science and is able to verify that the balanced
diet, rest, exercise, a relaxed pace of life, the elimination of snuff and moderation in alcohol consumption strengthen our defenses naturally. But with the arrival of the cold and the change of season the body suffers, let’s give as a gift pantry advantage that Mother Nature gives us and he will be grateful.
Muscle aches without doing exercise, broken nails, weak hair, unjustified fatigue, sores that are slow to heal, colds, pupae on the lips … may be the alarm that our immune system is not at its best. Possibly the responsibility of those states we find a lack of vitamins A, C, E, and some B group, or bioflavonoids and fatty acids, and trace elements such as copper, iron, zinc and selenium, and that foods containing not part of our diet.
Knowing where to find these nutrients our diets will become our best ally against disease:

Vitamin A: Essential for bone system development, cell growth, immune and reproductive systems, vision and infection prevention and aging, as natural antioxidant is to scavenge free radicals.
Foods that contain:
Liver, butter and cream, eggs and whole milk, dark green vegetables, red-colored or orange-yellow as carrots, sweet potatoes, pumpkin, squash, pepper, spinach, lettuce, broccoli, Brussels sprouts, tomatoes, asparagus, and fruits such as apricot, peach, melon, papaya, mango, peach and cherries.
His lack
The lack of this vitamin could be the cause of not only bacterial infections but a deficiency in visual acuity, joint disease, skin rough and dry, scaly, loss of weight and appetite, altered taste, and hearing smell.
Vitamin B
The vitamin B complex consists of a group of vitamins that are assimilated and rapidly eliminated in the urine, so you need to consume daily a minimum. With her health care heart and arteries, maintain in good condition the nervous system and the mind, and strengthen the immune system.
Foods that contain
Liver and viscera in general, veal, chicken and pork, eggs, and whole grains (rice, wheat, oats …), legumes (soybeans, peas, lentils, dry beans, chickpeas …) or walnuts. Also in peanut butter, mushrooms, brewer’s yeast and wheat germ.
His lack
They can suffer from deficiency of this vitamin by their reduced ability to assimilate, elderly, sick gut, addicted to alcohol, smoking, vegans, pregnant and lactating patients thyroid and operated.
Vitamin C
This vitamin helps to maintain the natural barriers against infection and contributes to the maintenance of bones, teeth and blood vessels and protects us from infections. In necessary for the formation of collagen, the most abundant component of skin and bone, and wound healing as other vitamins being a powerful antioxidant.
Foods that contain
Their sources are only from plants and contain the vast majority of vegetables (peppers, cabbage, cauliflower, spinach, tomatoes, peppers and potatoes) and fruits such as bananas, citrus, mangoes, apples, pineapples, cantaloupe, strawberries, kiwi, strawberries, berries, persimmon and guava.
His lack
Its deficiency in the body can cause inflammation and bleeding gums, rough, dry skin, spontaneous bruising, nosebleeds, anemia, joint pain and swelling, impaired wound healing, and most serious, scurvy, mainly in the elderly and malnourished people, manifested in anemia, swollen and bleeding gums and a general weakening of the body.
Vitamin E:
Antioxidant also protects against the effects of aging such as memory loss and the presence of toxic substances that enter the body through inhalation or oral, such as drugs or radiation. Human studies have shown an increase of the immune response after administration of vitamin E, especially viral diseases. Like other antioxidants is believed to prevent or delay cataract formation.
Help the proper functioning of the nervous system, the healing of burns, prevents thrombus formation and thus decreases the risk of myocardial infarction, angina or stroke, and prevents the occurrence of seizures in people with poor circulation and anemia .
Foods that contain
Vitamin E is found in germ vegetable oils (soybean, peanut, rice, cotton and coconut), green leafy vegetables, cereals and breads.
His lack
Who may need a higher dose of vitamin E? Basically three groups: people with celiac disease and cystic fibrosis, with problems absorbing fats or secrete bile, premature babies weighing less than 1500 grams, and individuals with certain genetic abnormalities. Your symptoms are manifested in irritability, fluid retention, changes in vision, difficulty maintaining balance, fatigue, apathy, difficulty concentrating, impaired walking, anemia with destruction of red blood cells and nervous system damage.
Flavonoids: Vegetables from the cabbage family, green leafy vegetables, fruits, red, purple and citrus.
Iron: Liver, meat (especially the horse), fish, eggs and dairy lesser extent.
Zinc: Its deficiency is associated with increased susceptibility to infections.
It is found in meats, organ meats, fish, eggs, whole grains and legumes.
Selenium: A deficiency of this substance also affects immunity, which can counteract with eating

meat, fish, seafood, cereals, eggs, fruits and vegetables.

Copper: Anti-inflammatory and anti-infective, copper is present in liver, fish, seafood, whole grains and green vegetables.
Fatty acids: Its source is the seed oils (sunflower, corn, soy …), wheat germ and nuts oils.

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