How to take off those extra kilos after the holidays?

How to take off those extra kilos after the holidays?

It was December, month of celebrations, goodbyes, toast, excess food and suddenly went up to the balance are those extra pounds. How do now?

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First remember; when you have festivities, meals away from home and meet friends, just eat it, no ban but without excess, in moderation, enjoying every bite. When we enjoy what we eat, using all respects, satiation signal (feeling of being full at the time) reaches the brain, registering it and stop eating, so it is important to eat slowly chewing every bite. Your diet should be complete and balanced so it's important to have a varied diet, without removing any nutrients. We must eat protein, carbohydrates and fats (essential oils from) daily and each has a specific function in the body.

January is a month of extreme heat, ideal for increasing the consumption of fruits and vegetables, vitamins food source, minerals, fiber, antioxidants and water which facilitates detoxification of our organism. Starting the day with a good breakfast to power load us, including fruits, a milk-fat and high-fiber carbohydrate (whole grain breads or bran, with seeds, etc.), also fruit smoothies with water or skim milk is a good choice for a fresh and nutritious snack.

For lunch choose vegetables (colors vary), animal protein (vacuna lean meat, fish, poultry) and complex carbohydrates (as rice, quinoa, ½ potato or 1 slice of sweet potato) or legumes. At dinner again choose vegetables and accompany them with a protein or carbohydrate. Season salad with herbs that please you, lemon and 1 tablespoon oil (if olive or canola better because it contains essential oils).

Always remember, if you record what you eat and respect no excess portion and if you accompany it with exercise "those extra pounds" gradually will disappear.

Lic. Maria Soledad Del Boca
M.P 1998
La Posada del Qenti

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5 summer benefits for your health

5 summer benefits for your health

For many people summer is synonymous with joy and wellness, because it is holiday season and an opportunity to escape the routine, however, Summer there are other benefits to your health. Take advantage of them!

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Con el verano llegan los días soleados y calurosos, clima que te puede ayudar a reponer tus niveles de vitamina D, necesaria para una salud óptima, ya que fortalece tu sistema inmune, acelera tu metabolismo y fomenta un mejor estado de ánimo.

De acuerdo con información publicada en The Huffington Post, Summer there are other benefits to your health, que puedes aprovechar cualquier día de la semana, en compañía de tus seres queridos.

1. Mantén tu corazón saludable. Una investigación del Instituto del Corazón del Hospital Buen Samaritano de Los Ángeles sugiere que las personas tienen 36% más probabilidad de morir en invierno por un ataque al corazón que en verano.

2. Reduce el estrés. Como es temporada de vacaciones, tu estado de ánimo mejora y vives más relajado. Salir de la rutina para descansar te protege de lasenfermedades cardiacas y te llena de motivación, de acuerdo con un estudio realizado por Expedia.com.

3. Previenes infecciones. El sudor que se genera por el calor ayuda a liberar a tu organismo de toxinas y mantiene tu piel libre de bacteria y hongos. Incluso, mejora tu circulación y abre los poros, por lo que una buena limpieza mantendrá alejado al acné.

4. Alimentación fresca. El verano es época de alimentos nutritivos, frescos y bajos en calorías que te llenan de antioxidantes y vitaminas; ideales para prevenir el envejecimiento prematuro, Diabetes, bajar el colesterol y frenar el deterioro cognitivo.

5. Actividades saludables. ¿A quién no se le antoja nadar en las tardes deverano? Este ejercicio te ayuda a mantenerte en forma, porque ocupas cada músculo de tu cuerpo para avanzar dentro del agua. Also, mejora tu estado de ánimo, alivia la depresión y puedes compartir un momento agradable con tus seres queridos.

Disfruta al máximo esta temporada y cuida tu salud para tener una mejor calidad de vida. Si no puedes salir de vacaciones, aprovecha cada minuto que tengas libre para disfrutar del sol y llenarte de energía. And you, ¿cómo gozas los días de verano?

Source: salud180.com

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5 Keys to a low sodium diet

5 Keys to a low sodium diet

Diversos organismos mundiales de promoción de la salud, como la OMS, insisten cada vez más en la disminución del consumo diario de sal para prevenir y/o controlar la hipertensión arterial. Are vast scientific studies that support this recommendation, and further demonstrate the association of this "silent" disease of the circulatory system with other.

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Blood pressure is exerted by blood on the arteries as fluid. Hypertension is a disease of the arterial wall, characterized by increased pressure in chronic, altering the structure and function of these arteries. The higher the blood pressure there is increased risk of cardiovascular problems. Reducing daily salt intake is one of the main recommendations along with other lifestyle changes such as maintaining a healthy weight through proper nutrition, be physically active. reduce stress, and reduce alcohol consumption.

The recommendation of the World Health Organization (WHO) is not more than 5 grams of sodium per day, in our country, consumption is 12 grams per day. But sodium is not only found in table salt; Various preservatives component is, sweeteners, flavorings and other food additives. A high consumption of processed foods or industrial products or products with high added sodium as snack products, snacks, etc., be related to high sodium intake but bear in mind what really.

It is important that we take a responsible attitude to the consumption of sodium, choosing a product reduced in content, Read the nutrition information or ingredients of the products to discover "the hidden sodium" additives:

  1. Avoid adding salt while cooking
  2. Replace salt with herbs and spices and avoid taking the salt shaker at the table.
  3. Decrease consumption of foods prepared and preserved, and deli, sausages and hard cheeses.
  4. Increase your intake of fruits and vegetables and include low-fat dairy, reduce alcohol intake
  5. Make regular physical activity

These general recommendations together with a common clinical screening are pillars to prevent hypertension and its associated diseases, to achieve a better quality of life

Lic. Anabel Avila

Area of ​​Nutrition

La Posada del Qenti

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The correct way beber agua

The correct way beber agua

1. Drink water when you wake up. Your body loses water while you sleep, so drink a glass before you go to sleep, and another glass when you wake up. You are naturally thirsty or dehydrated in the morning. The water in the morning helps flush out toxins that have accumulated overnight.

2. Bebe de 8 a 12 glasses a day. According to Mayo Clinic, a person of 55 kilos needs 8 glasses of water a day, while a person 85 kilos need 12 glasses a day. Dr. Robert Tanchanco says that we must monitor our urine color and keep clear. However, drink only a maximum of 16 glasses a day, and no more.

3. Drink little by little throughout the day. Is preferable to drink water throughout the day instead of two glasses at once. This will decrease stress on the heart (especially if you have heart disease) and give your body more time to absorb.

4. Do not wait until you're thirsty to drink water. By the time you feel thirsty, you probably already have 2 glasses below your normal water needs. Older people are also less sensitive to the body's need for water.

5. Bebe agua, in soft drinks, alcohol o café. Some experts believe that tea, sodas and coffee can be potentially dehydrating. On the other hand, the high phosphorus and sugar in cola drinks can lead to diseases such as osteoporosis and diabetes. One study shows that adults who drank six cups of coffee daily experienced mild dehydration. Alcohol is much worse, because it actually dehydrates you by making you urinate a lot.

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6. Teach children to drink water. Set a good example for your kids and drink water together. Make sure children drink enough water when active. Pack a large bottled water in their lunch box.

7. Drink more in hot weather. People living in warm climates need to drink more water. They are more likely to develop kidney stones compared to those living in colder regions.

8. Drink more as you exercise. When you exercise, you need to drink more water to compensate for fluid loss. Bebe 500 ml of water for 30 minute 1 hour of exercise. Eating a banana also helps keep the balanced potassium.

9. Drink more when you're sick. Although not feel wanted, as it really is when you need to drink more water to help your body recover from various infections. If you are dehydrated, you will feel much worse.

10. Drink more if you're pregnant. Women who are expecting or breast-feeding need additional fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 glasses of water daily and women who breast-feed take in about 13 glasses of water a day.

Source: www.lavidalucida.com

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Restrictive diets: a current vision and long-term sustainability

Restrictive diets: a current vision and long-term sustainability

Restrictive diets, indicated for the treatment of overweight and obesity, They are very strict caloric limitations, often do not quite meet the needs of several essential nutrients and sustained for long periods, end up generating adaptive metabolic responses by the body, such as decreased basal metabolism (It is the minimum energy for essential metabolic functions), going to work the body "saving", versus lower energy input.

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For this reason, after steady and often several initial kilos, It is very difficult to sustain. Added to this we see that the sudden and rapid descents alter the composition of the decline, losing as much lean tissue (loss of muscle mass that contributes to descend further basal metabolism).

This type of diet leads to greater anxiety and stress that are often causes of overweight, and are taken as "Something I make time, After all I'll be able to eat like I did before ", for it both in leading to change the behavior habits.

The energy caloric deficit can generate symptoms of tiredness or fatigue and difficulty to start with a good physical activity program, that would be the ideal behavior to be implemented to not only contribute to fat burning; but also to maintain and / or increase muscle mass.

This type of diet can often meet the expectations of many patients who come seeking magical results, objectives only with the simple drop weight at any cost, but neglect the broader objective must have a serious and definitive approach to this disease include continuous learning how to change their behavior or way of eating into your daily life, at work and at social gatherings. Also generate a change in physical activity performed; that will not only allow simple drop weight, but you can keep these declines and adopt a moderate power, balanced, deficit without any nutrients to reach your best weight and also to improve, correct or prevent disease most often associated with overweight and hypertension are, dislipidemia (alteration of cholesterol and other lipids), higher risk of diabetes, Sleep apneas, psychosocial problems such as anxiety disorders, depression and low self-esteem.

The best we can do for our patients is to educate them and teach them the strategies to be implemented in the process of changing habits, for this to be who adopt an attitude of self that allows achieving and maintaining a healthy weight.

 

Pull. Rosana Viscovig

Medical Nutritionist.

La Posada del Qenti

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