Eat slowly and four times a day helps you stay slim

Eat slowly and four times a day helps you stay slim

Teens who follow certain eating habits, viagra approved as eating slowly and eating four meals or more a day, have lower levels of Body Fat, independent of exercise to do, reveals a study in Spain.

Researchers Institute of Science and Technology Nutrition (ICTAN) Council for Scientific Research, studied near 2.000 adolescents between 13 and 18 years in five Spanish cities.

The aim, says the study published in Journal of Adolescent Health (Journal of Adolescent Health), was to investigate which specific lifestyle factors and nutrition have an influence on the prevention of obesity.


“Many dietary factors that influence the prevalence of obesity: composition, the amount of energy and macronutrients, the type of food, moment etc. consumed.” BBC News explains Dr. Sonia Gomez, who led the study ICTAN.

“The aim of our work was to find patterns of eating habits and physical activity related to obesity and could be used as a preventive measure that yields this problem and generate problems in the short and medium term” adds.

For the study, researchers analyzed the records of youth who were participating in the study Food and Assessment of Nutritional Status in Adolescents (OATS) , a national health and nutrition survey of Spanish adolescents.

The researchers compared the dietary habits of the participants: the meals were, the time spent in each, the number of meals, consumption of soft drinks and fast food meals.

Also recorded their levels of body fat are taking skinfold measurements in six parts of the body and waist circumference.

And participants how exercise and physical activity wondered carried out at your leisure.

Eat slower and slower

The results, as explained Dr. Gomez showed skinfolds and waist circumference were lower among adolescents who consumed more than four meals.

“In conclusion we can say that certain habits such as eating less than 4 times a day or too fast are associated with increased body fat in our teens”These included: mid-morning snack, refreshments at noon and four meals each day.

And according to the study, Slim also spent more time than usual at each meal.

“Our results show that the consumption of a mid-morning snack, a refreshment at noon, consume more than four meals a day and spend adequate time in these foods are important dietary habits associated with lower body fat in Spanish adolescents” says Dr. Gomez.

The study also showed that teens who ate breakfast regularly were thinner than those who skipped this food. And the benefits were mainly observed among men who did not carry out any physical activity on the day.

As explained by Dr. Gomez, studies show that in Spain 25% adolescent-one in three children and one in four girls- are obese or overweight, and this period of development “is crucial in life”.

“Obesity is a chronic disease associated with premature development of cardiovascular disease, diabetes and cancer” researchers say.

“You need to pay special attention to obesity in childhood and adolescence because many studies have shown that obese children are more likely to become obese adults” add.

Special diet

The growth experienced by young people during puberty-developed almost 20% height and 50% of muscle mass and bone- determines their nutritional needs.

According to Dr. Gomez, “during adolescence an enormous amount of energy and nutrients are required and must design a diet to meet those needs, especially with three important minerals: football, hierro y zinc”.

The recommendation for teenagers, adds the researcher, is to include in their food three or four glasses of milk or yogurt for calcium, Vitamin D y riboflavin; five or more servings of fruits and vegetables; two servings of lean protein foods; six to twelve portions of cereal, pasta, rice and potatoes and eat foods rich in fat and sugar moderation.

“In conclusion we can say that certain habits such as eating less than 4 times a day or too fast are associated with increased body fat in our teens” says the researcher.

The 5 benefits of love for Health

The 5 benefits of love for Health

We have all seen the benefits of love, to see us or friend totally refreshed and revitalized. The skin is smooth, eyes shine, the mind becomes more acute and there like a light that surrounds the blessed. But there's more ...

get out

Love health benefits and also has a scientific basis. What experts in cardiovascular health claim is that emotions and spirituality have much to do with the health of our heart, besides our fitness.

Every thought, us walking every emotion triggers a cascade of hundreds snapshot, or even thousands of neuropeptides and hormones that orchestrate a symphony of negative or positive effects on our body.

Therefore it is important to learn to choose what we think about the things that happen to us, because emotions that pass us autogeneramos bill.

Love is one of the strongest emotions that we will submit in life. It is a vital sentiment that is shared with others and that enhances our appearance and health of body and soul.

These are the five benefits that we love:

1. Improved self-esteem. It is a feeling that makes us take better care. To love oneself is key to attracting another person to engage in better nutrition, in an exercise routine, and any activity that is improving our quality of life.

2. It is a great antidote to stress. Love reduces cortisol production, one related to the increase in blood pressure substance. Elevates body oxytocin production, hormone called welfare, which reduces cardiovascular risk and improve the immune system. It is also the hormone responsible for everything look us well and in harmony when we are in love. What's more, the brain increases the production of dopamine and norepinephrine that trigger feelings of happiness and pleasure.

3. Reduce anxiety and depression states, which improves mood and physical appearance. It also improves cardiovascular risk indicators even in people with chronic diseases such as diabetes.

4. Reduces inflammation and improves the immune system and can be a potential analgesic. A recent study by the Institute for Research in Behavioral Medicine, Ohio University, He showed that lonely people developed latent viruses faster than those who had an active social life. Apparently this is because the love increases cytokine release, better relaxation and increased endorphin release, call pleasure hormone.

5. Sleeping with the person you love makes you feel more relaxed and sleep better. It is all due to the action of oxytocin which promotes the welfare and rest to properly repair the nervous system during sleep.


If you have the body detects intoxicated

If you have the body detects intoxicated

Our feed and care that we can make the difference between a healthy and diseased. Want to know the “degree” harmfulness of yours? We tell you what you should attend demonstrations.


Our body is a marvel of evolution. In every moment of it and carried out thousands of chemical reactions involved in maintaining our internal balance and our health.

But this balance is affected every day by external aggressions. Virus, check bacteria, patient sunlight, web pollution, and other harmful agents attack us permanently. But one of the worst enemy is ourselves. The feeding and care that we give our body can make the difference between a healthy and diseased, intoxicated.

Organs such as the kidney, lung and liver, inter alia, are responsible for filtering, control or neutralize harmful components. The current supply is full of canned goods and industrialized, and most contain large amounts of preservatives, dyes, stabilizers, flavor enhancers, artificial sweeteners, additives; and the list can be more extensive. These products, despite being processed by the body can leave small residues, and on some occasions, acularse reach the body producing the same poisoning.

What does it mean that the body is intoxicated?

Poisoning is defined as "disorders, org15anismo changes and reactions caused by one or more harmful substances; that are ingested, breathe play ". Stated differently, is an alteration of the body, is not able to maintain normal or ideal balance, and symptoms associated with a harmful substance.

The "degree" of intoxication varies by age, the general state of the person, pathway toxic penetration and the amount thereof, inter alia.

What are the manifestations of an organism intoxicated?

The body's reaction depends on many factors, demonstrations but we must be vigilant:

  • Headaches.
  • Sleep disturbance and insomnia.
  • Irritability, anxiety or apathy.
  • Poor concentration and memory.
  • Eczema and dry skin.
  • Muscle spasms.
  • Tiredness and lack of energy.
  • Increased susceptibility to allergies, or herpes infections.
  • Disorders of hair and nails.
  • Overweight and difficult to control.
  • Edema.

What should we do in case of poisoning?

First we must know if the symptoms are really poisoning. That, there is a simple and effective action: conduct a comprehensive medical checkup, allow us to rule out other pathologies associated.

In cases of acute poisoning, where there is an immediate response to toxic substances, generally easy to make the recognition. But, on some occasions, the body is contacting pollutants and generates tables and mild but chronic progressive, making it difficult to interpret and diagnosis. However, medical screening and routine tests are the most effective weapon control.

Can we prevent the poisoning of the body?

The response to most cases… Sure! In the following list we can see many actions related to our well-being which are necessary to keep our bodies healthy.

  • Eating a balanced diet. The quality of the food we eat largely defines the body.
  • Regular physical activity. Allows dedicated to detoxification organs (as skin, lung, kidney and liver) work more efficient.
  • Prefer fresh and natural foods, as vegetables, fruits, cereals and homemade everything. The less processed are, less chemicals we ingest.
  • Avoid industrial products such as soda, "Fast food" or pre-prepared. Such preparations involve large amount of additives in the medium and long term are harmful to the body.
  • Getting enough sleep. It is important to respect the hours of rest and sleep.
  • Keep stress controlled, because it is a risk factor that creates or aggravates body poisoning.
  • Keep the joy. Smile, relax and just be happy helps keep our health.

We have the formula, only remains to implement.


Dr. Christian Leiva

MP 31.209/1

Medical Center Director

La Posada del Qenti

Eating is a pleasure…. and you can enjoy it without gaining weight

Eating is a pleasure…. and you can enjoy it without gaining weight

Muchas times wonder: Why as? Hungry? ¿Boredom? ¿Anxiety?. There are three systems that determine the eating.

One is the homeostatic system strong need or; eat to meet the energy needs of our body. This “hambre real” usually occurs every 3 the 4 hours after the last meal (provided meals have been complete), indicating there to 4 meals a day; breakfast, lunch, lunch and dinner. When we eat distended stomach and began to feel full (inhibitory signal of hunger). Then when it is empty, segreta a hormone called Ghrelina that informs the brain the need to eat food again; we can call this "real or physiological hunger".

We eat to emotional situations, stress, Boredom, frustration, anger, etc.. The link between food and emotion bring it from an early age and we continue associating throughout life.


Food intake results in increased dopamine, neurotransmitter that generates calm and pleasure. Nowadays stress is a major determinant of intakes: use food as a "reward" after a long day of work and we lose control of what we eat.

Studies show that in these situations we seek Carbograsas or "Comfort food" because they evoke a pleasant state from the psychological perspective.

Most of the time we eat we do to undesirable emotions unconsciously; hence the difficulty of setting a limit and stop eating. Dopamine equals comfort and pleasure, and also increases with exercise, and outdoor recreational activities. Everything we generate pleasure, sea leer, write, dance, smart, sing, etc., increases our level of dopamine.

The interesting thing would be to recognize in these states and no "cover them" eating, as this only creates more kilos, no solutions, after ingestion and decreases dopamine; emotion and will still generate only hide eating is for a limited time.

We must accept that we are born with the right to eat ... and eat rich! Because we eat to what Hedonic, by specific sensory cues, as the "craving" for pregnant women.

Suddenly we felt a huge desire to eat chocolate or ice cream, or if you prefer the salty prosciutto sandwich, cheese and tomato. We must always remember that "All prohibited generates more desire". Then, before this "specific hunger" Enjoy, Forbid him not you, hacelo moderately, savoring every bite, as when "we swallow" and not use the senses we are exposed to excess.

We eat because we, habit, because we have food to hand.

If we were more present when eating we could see and feel why we eat. When we begin to be aware of what and why we eat, probably modify the size of the portions and the quality of meals.

Achieving adequate loss and healthy weight is not just about kilos. We set our goal to change the relationship we have with food. Eat before the actual need for calories and nutrients, to cover day to day with what our body needs, doing 4 meals a day and choosing the healthiest, considering how hedonic, that occasionally manifest, prohibitions and guilt, but with pleasure and moderation: just as if, no excess.

The key is to detach your emotions to food. How? Looking welfare and dopamine with other activities such as exercise, Music, the dance. This is very important to create a safe environment in our homes and work. If we have large availability of energy dense foods, carbograsas (cookies, ice, chocolates, pastry shop, snack) it is more likely that we may eat because we see.

Then "the rich" Do not forbid ... but do not have in your house. Variety is the balance, change prohibitions moderation and pleasure of enjoying every bite using all senses, being present at meals and doing other activities while we feed (as watching television, work on the computer, talking on the phone, etc.), would be a big change for a healthier lifestyle.

Lic. María Soledad Del Boca

Area of ​​nutrition

La Posada Del Qenti.


Ask our experts

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What health consequences suffered by people with overweight?

What health consequences suffered by people with overweight?

Obesity is the fifth leading risk factor for death in the world. Die each year at least 2, sales 8 million adults because of the disadvantages which become overweight.

obesity-and overweight-

The most common health consequences of these people are:

  • Cardiovascular diseases such as heart disease and stroke, cialis 40mg which were the main causes of death in the 2008.
  • Diabetes representing the most common chronic disease in overweight people.
  • Musculoskeletal disorders given by overloading the weight of bone, more about causing various degenerative joint disease.
  • Some cancers as is the case of endometrial cancer, breast and the colon.
  • The risk of these non-communicable diseases grows with increasing body mass index (IMC).

Considering these health consequences, La Posada del Qenti has designed Health Program Weight Management with excellent results in overweight men and women.

Our team of health professionals provides all customized control strategies for food, physical activity and stress management; achieving results in the gradual and sustained incorporating healthy habits to reach your ideal weight and above all, keep.

Staff at La Posada del Qenti