How to survive Christmas without getting fat

By now, many of us already have a business cocktail, a department meal and a dinner with friends. And that Christmas has not started yet. Ahead, we have two weeks of intense social life and lots of food. Not getting fat seems an impossible mission, and for many it is. According to experts, people normally earn between 2 and 4 kilos during these holidays.

If you also want to avoid this outcome, these are the tips you should take into account.

Do not deprive yourself on the indicated days. “Christmas Eve, Christmas dinner, New Year’s Eve dinner, New Year’s dinner , if there is no pathology, it is totally forbidden to diet”. Those days we must enjoy the delicacies that have historically been cooked in the cuisine of our family, but always in moderation. Even people who follow a diet (of thinning) should not do it on the dates indicated; “There is a psychological part that you have to take care of and it can not be that on Christmas Eve you have a grilled steak”.

Not the fast. “It is counterproductive to compensate the Christmas meal with not having dinner that day or directly to fast the next day or just to drink liquids”. It is always necessary to eat food since fasting could have a rebound effect and cause the alteration of energy and hormonal processes. If you want to compensate these meals, it is recommended to eat fewer calories the rest of the day but never eliminate solid foods: “On Christmas Eve we can eat a salad and two pieces of fruit and at Christmas, have two yogurts and an apple”.

Routine the rest of the week. The days indicated are to enjoy the food and the rest of days to recover the routine. Between event and event, it is advisable to “eat what we usually eat during the week”. That way we will not ingest more calories than normal.

Prohibited leftovers. They are the biggest enemy of the scale during the holidays. it is only finds two possible endings for these foods: “Let the children eat them or freeze them and organize a meal with them for the whole family at the end of the month”. Not following these tips would take us to eat party menu (much more caloric) during all the holidays. Also the Christmas leftovers are tempting between food and food.

Keep the sweets in a closed place. They are not forbidden but you have to think that they are the dessert of the parties, that is why “we only have to take them out on the indicated days or if we have a visit”. The rest of the week sweets must be under lock and key. If we have them in sight, it is easy to fall into the temptation to bite at any time.

Fruit, vegetables and whole products. “It is highly recommended to increase your consumption during these dates and even incorporate it in the dinners and festive meals”. Vegetables barely contribute calories while in turn produce satiety during and after meals. In addition, being rich in vegetable fiber are absorbed more slowly so that hunger takes time to appear.

Drink a lot of water. Because if you drink water there will be other caloric fluids that you stop drinking. These would be sugary sodas or alcoholic beverages such as wine and beer. In addition, water provides a feeling of fullness and contributes to less hunger. For this it is advisable to drink two glasses just before starting a main meal.

Walk. If you play sports normally, chances are you will not leave at parties. But if your life is more sedentary you should leave this routine aside at least during these two weeks. It is best to go for a walk every day for at least 35 minutes. As incredible as it may seem, walking at a speed near 7.5 kilometers per hour burns more calories than running at 10 kilometers per hour. The reason is that when walking, more muscles are involved.

Merry Christmas Everyone!

See you soon

Ney

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Childhood Obesity

Unfortunately there is no magic pill or spell to curing obesity but the good news is that we do have the tools to take a small but important step by getting rid of our judgement and bias towards children with obesity.

Dr Anita Vreugdenhil, Paediatric Gastroenterologist at Maastricht University Medical Centre, is the founder of the Maastricht programme COACH which encompasses an ‘all-inclusive’ approach to improve the lifestyle of overweight and obese children in the South of the Netherlands. Overweight, a condition in which a person’s weight is 10%-20% higher than what is considered as “normal”, and obesity, when a person’s weight is more than 20% higher than normal, are rapidly becoming a national health threat in the Netherlands, especially among children. The latest figures indicate that 500.000 children in the Netherlands are overweight or obese. But many parents don’t realise that their child is overweight and are not aware of the severe consequences. Even when they become aware of the problem, they still don’t know how to correct and change their ingrained behaviour. That’s where Anita and her team can help.

Thanks for reading

See you soon

Ney

Alkaline diet Benefits

To lead a healthy life it is necessary that the pH of our body is regulated, without becoming too acidic, rather it must be inclined towards the alkaline side.
The key to the pH or alkaline diet is to increase the amount of food or alkaline products and reduce the consumption of acidic foods or products. Thus, it consists of reducing processed foods, animal proteins, sugar and caffeine to the maximum, in order to eliminate acidic toxins and increase the consumption of natural foods rich in alkaline minerals such as sodium, potassium, magnesium and The calcium.
Blood fulfills two important functions: it carries nutrients and oxygen and removes the toxic residues of metabolism, which are acidic in nature and must be evacuated through the liver, kidneys, lungs or skin. To perform these functions, the blood pH must lean a little towards the alkaline side of the spectrum.

Therefore, blood is, under normal circumstances, slightly alkaline, with a pH that varies between 7.35 and 7.45. In this sense, the balance of the pH in the body is the first line of defense and the best resistance against diseases. This is because the causative elements of various diseases can not survive in an alkaline state, but are strengthened in acidic environments.

The characteristic foods of the alkaline diet

dieta-acido-alcalina
Hydrating well is one of the keys. The pancreas uses water to alkalize the food that leaves the stomach and enters the intestines. On the other hand, the brain needs water to carry out the chemical reactions that direct the body. Thus, drinking water in correct amounts is the most important part of the pH diet.

Alkaline foods are found mainly in fruits, vegetables – green vegetables, especially – whole grains, spices, probiotic crops – such as yogurt – and honey, while acid products are meats, cheeses, cereals and alcohol.
In a more extended list of alkalizing foods, we can find:

Avocado
Parsley
Fruits not too ripe
Potatoes
Nuts
Mineral water
Almond milk
We recommend you read:
Fermented foods in the diet: why include them?

On the other hand, this is a list of some commonly consumed acidifying foods:

Vinegar
Fruit juice
Tomato
Vegetables
Refined cereals
Sugar
Meats and organ meats
Seafood
Fish
Eggs
Cured cheese
Yogurt or curd
Coffee
Tea
Cocoa
The Alkaline diet is indicated for those who want to fight obesity, but also for those who want to improve their health, prevent inflammatory problems and eliminate toxins from the body.

The perfect complement to the alkaline diet

hombre-nadando
Food is not everything in the pH diet. The most advisable thing is to practice exercise and that each person looks for the one that adapts to his physical constitution, his age or his state. Of course, aerobic exercise, being able to increase the use and flow of oxygen in the body, is the perfect complement for this type of diet.

The problems of an excess of acidic foods
Excessive consumption of acidic foods generates, in the short term, decay and inflammation of the gums due to inhibition of the salivary glands, but in the medium term decreases the secretion of hydrochloric acid by the stomach.

In the long term, there is a rebound effect of stimulation of the glands, which secrete more acid, causing chronic acidity and increasing the risk of gastritis or ulcer.

It is very important that you do not abuse the antacids to fight stomach acidity because they further destabilize the acid-base balance. Although strong acids cause the symptoms described, small stimuli or weak organic acids balance your pH, so one of the pillars of a consistent diet is to drink a glass of water with a few drops of lemon at breakfast.

In short, a diet that allows us to obtain some control over the pH of our body, tilting the balance towards the alkaline side, can provide us with several benefits and avoid the problems derived from an excessive consumption of acidic products.

Thanks for reading

see you soon

Ney

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Curious To Try A Plant-Based Diet?

If you’ve been considering making a change for your health with food options that give you more nutrients without sacrificing delicious flavors but aren’t too keen on becoming a strict vegan, consider a plant-based diet.

Plant-based eating promotes the consumption of vegetables and fruits while excluding or minimizing the addition of meat products.  This ‘whole-hearted’ approach to eating is more than just a fad, it’s a lifestyle, and we’re here to break down what it takes to change the way you think about your food, fruits and veg.

So What’s The Fuss About?

Without being completely restrictive, the aim of going plant-based is to eat cleaner, eat more consciously, and live more sustainably – a triple-pronged approach that we could all get behind.

With the turn of the 21st century, manufacturers were forced to lift the lid on their ingredients list, compounding a pre-existing wariness about food and drink because of product recalls, scandals, and suspicion about large companies. This has placed further pressure on producers to offer thorough and honest disclosures about how, where, when and by whom food and drink is grown, harvested, made and sold. As a result, many consumers are making more of a conscious choice about what they are really putting in their mouths and going more for organic and naturally-made products.

This approach has seen more and more people opting for natural and nutritional ingredients such as fruits, vegetables, grains, herbs, spices and other plant-based ingredients that are now playing a center stage role. With plant-based offerings expanding rapidly, we are now seeing more and more quality plant-based milks and meat alternatives on our supermarket shelves. 

What Are The Benefits of a Plant-Based Diet?

Plant-based diets have long been the topic of debate with vegans and carnivores alike, with many meat lovers debating that leafy greens don’t offer the protein-packed complete proteins that animal-based diets do. As we’ve discovered in our article Going plant-basedthere are many nutrient-rich ways to incorporate plant-based products into your daily diet, and we’re excited to share the increased health and environmental benefits of going green.

It’s not surprise that agricultural farming is fast becoming unsustainable with increasing reports estimating around 13% of Australia’s original vegetation has been removed since European settlement. Furthermore, recent studies have concluded that our protein-rich diets are causing adverse health effects, with excessive amounts of omega-6 polyunsaturated fatty acids fast-tracking the pathogenesis of many diseases including cardiovascular disease, cancer and inflammatory autoimmune diseases.

What’s more is our health can also be affected by pathogens and harmful substances transmitted by livestock, such as highly pathogenic avian influenza spreading its way through the globalized marketplace.

On the other side of the spectrum, plant-based diets are fast becoming a flattering alternative on both our waistlines and inner wellbeing. A recent study from the Journal of Geriatric Cardiology found that plant-based diets have a direct correlation in ameliorating insulin resistance, including promotion of a healthy body weight, increases in fiber and phytonutrients, food-microbiome interactions and decreases in saturated fat. This balance of nutrients can help stabilize our blood sugar, prevent diabetes, support healthy cholesterol levels and feed the good bacteria in our gut. And if that wasn’t already enough, a plant-based diet can also prevent cataract and macular degeneration in addition to protecting your skin from sun damage and stimulating the production of collagen.

Thanks for reading

see you soon

Ney

The truth about breakfast Cereals

Cereals are an extraordinary and balanced food, ideal not only for breakfast, but also for lunch or dinner. But when we talk about cereals, we talk about those that come out of the earth and that do not look anything like that infamous thing that appears in a colorful box in the supermarket

We explain some convincing reasons to avoid box cereals altogether, be they “special I do not know what” or “special light I do not know how many”. We also explain how to make a real healthy breakfast with real cereals.

Common sense
Before entering fully into the matter, we only expose an idea that we consider to be of great common sense. Cereals are an extraordinary food but … Can we really call these colored balls cereals to feed our sons and daughters? How is that like a grain of rice? Where does the color come from? How is the taste of wheat similar to those brown cereal sticks with “low fat” chocolate?

What do the box cereals contain?
Depending on the type and brand, cash cereals usually contain:
Sugar: Especially box cereals for boys and girls and “normal”, that is, those that are not “special I do not know what” or “light” or “low in sugar” (these contain even worse things). The first thing we have to be clear is that the most abundant ingredient in many of them is, in addition to gluten, huge amounts of refined sugar.
Gluten: All box cereals made from wheat, oats, rye or barley contain gluten. We recommend you read our article “Wheat, poison in the diet” to know the many damages of gluten (not only in people with celiac disease but in the whole world) according to the interesting currents of active cellular nutrition (with which we totally agree) .
Corn: Almost all the corn produced in the world is transgenic (see our transgenic report) and our enzymes have serious problems to metabolize genetically altered structures. It is not that they do not know, they do what they can, generating serious disturbances in the organism (we recommend that you read the fabulous book “the truth about transgenics” by the French minister Corine Lepage … it will make your hair stand on end.
Synthetic Sweeteners: In our opinion (and increasingly that of more independent professionals from large multinationals), synthetic sweeteners are some of the most dangerous additives that exist, especially aspartame, suspected of producing rare types of brain cancer (see our report about aspartame and this list of safe and dangerous additives.
Nothing: Cash cereals contain, basically, a lot of nothing. That is, a completely processed product with a minimum amount of essential nutrients and additives. That is why, many times, they are forced to introduce added vitamins and minerals, which is completely absurd, since natural cereals contain vitamins and minerals. Look at the nonsense: they refine them, they take away everything good, and then they add it artificially … Are we crazy? Just to have an appetizing appearance and produce desire to eat a lot, because its flavor is irresistible thanks to certain additives.
It is true that, depending on the brands, the box cereals may contain more fiber (which is healthy), and may be more or less processed and therefore contain more or less nutrients, almost always very inadequate, and especially accompanied by:

Sugar + gluten + additives
Sugar + transgenics + additives
Synthetic sweeteners + gluten or transgenics + additives
What do real cereals contain?
The real cereals (not those that come in box) contain a series of essential and very healthy nutrients that, combined with other foods that we will see right away, provide a complete ration of essential nutrients to start the day with energy and health:

Proteins: Cereals contain a certain amount of proteins, although they do not contain all the essential amino acids, so it is important to add other foods that contain them in order to form a protein of high biological value. The best and healthiest to make this sum are the seeds and nuts.
Carbohydrates and fiber: The cereals contain carbohydrates of slow absorption (that is to say, of the good ones, those that provide energy and do not get fat) and a lot of fiber (essential to keep healthy the intestinal flora).
Fats: Hardly contain fats, although the few they contain are not saturated. Healthy fats that are necessary (essential fatty acids from the omega family) are also obtained from seeds and nuts.
Vitamins, minerals and other essential elements: Cereals, naturally, contain in their composition certain vitamins, minerals and other elements that contribute to the efficiency of our metabolism and general physiology. It is true that cereals do not contain enough of these elements. To provide enough vitamins and minerals, there is no better source than, at another time of the day, take plenty of vegetables, vegetables and greens (more vegetable than fruit, to avoid sugar), because they are the natural elements that more vitamins and minerals they contain.
Organic box cereals
In the stores of ecological products we also find cereals of box, or cereals in bags, but also with them we must be careful.

Likewise, although they are not transgenic, they contain gluten and often also large amounts of sugar.

If you are going to buy box cereals in a super organic, make sure they have little sugar (it would be better if they had stevia sweetener, since it is the healthiest natural sweetener of all).

Try not also to choose wheat, barley, or rye. Oatmeal is somewhat healthier, since it has many nutritional properties, but unfortunately it also has gluten (although less than the others mentioned above). If you are going to consume oats, better in moderation, from time to time.

The best cereals
First of all, we recommend that, among all the cereals, you choose rice in the first place. Rice is the cereal most consumed by all civilizations ; is the cereal that is recommended when we are sick in the stomach (for something will be) … Why not consume it even if we are not sick or ill?

Rice is the cereal that has been least genetically transformed and, therefore, is the one that best assimilate our enzymes (essential for health in general). It does not carry gluten and is the most digestive (see our article on the importance of consuming rice.

Other cereals that are also very healthy due to their characteristics (they do not have gluten) are buckwheat (which is not wheat, even if it is called that), millet and quinoa.

 

 

Thanks for reading

see you soon

Ney

Myths and facts about Diabetes

This post deals with some of the most common beliefs, facts about diabetes and its management. You probably know someone with diabetes or maybe you have diabetes. For every person diagnosed with type II diabetes, there is another one that remains undiagnosed. It is time to learn more about this epidemic.
Myth 1. Diabetes is a disease that only fat people suffer from
Having extra weight, especially around the waist, is an important risk factor for type II diabetes. But, genetics also play a key role. That is, some people who have extra weight do not develop diabetes.

While others who are thin will suffer from the disease.

It is the interaction between our genes and our lifestyle that influences the development of type II diabetes. Genetically predisposed people pay the price for following the Western lifestyle, developing diabetes. Weight does not play a vital role! In fact, most people with type I lose weight before being diagnosed due to lack of insulin.

Myth 2. Diabetes is not a serious illness
Unfortunately, it is not true with the increase of diabetics in the coming decades, diabetes is something we should all take seriously. The sad reality is that diabetes, especially when it is not managed well, can lead to health problems such as:

Heart disease.
Nephropathies
Neuropathies
Retinopathies
Problems in blood vessels, etc.
There can even be problems that lead to amputations.
The good news is that, with proper management, the risk of these complications is significantly reduced.

We also know that up to 60 percent of cases of type II diabetes can be prevented with lifestyle changes. Early diagnosis and current treatments allow many people with diabetes to live a life relatively free of complications.

Myth 3. Should I forget about my favorite food?

Living habits, including a healthy diet, play an important role in the management of diabetes.But, there is no special diet for diabetics. A person with diabetes should follow a healthy diet, just like the rest of us. And this may include your favorite foods. There are some foods (for example, cakes, cakes, cookies, chips, candy, soda and fried fast food) that it is better to eat occasionally (in small portions) and not daily.

The timing and amount of food becomes more important, particularly for people who take medications or insulin, since the goal is to keep blood sugar levels as stable as possible. For a person with type II diabetes who is overweight, a healthy eating plan should also aim for gradual weight loss. The approach to type 1 diabetes is more about the insulin dose than the foods you eat.

What is insulin?
Insulin is a hormone produced by the cells of the pancreas.

When we eat carbohydrates, they are processed into glucose (the simplest form of sugar) that is absorbed into the bloodstream.

When glucose enters the bloodstream, insulin is released and helps in the transport of glucose to our muscles and cells, where it will be used as energy.

Without insulin, glucose accumulates in the blood (high blood sugar levels) and we are unable to use it as energy.

Myth 4. Too much sugar causes diabetes
There is no evidence whatsoever that by itself sugar causes diabetes.
While diabetes means having too much sugar in the blood, the relationship is not so simple. Type I diabetes occurs as a result of the immune system attacking its own insulin-producing cells. That has nothing to do with eating sugar.However, it would be valuable to know why the attack occurs.

And, in type II diabetes, insulin is unable to function properly to get glucose (sugar) from the bloodstream to access the muscles and cells.

This is made worse by being overweight, sedentary, and eating too much saturated fat.
Sugar, per se does not cause insulin resistance – although obviously when you eat in excess it can contribute to gain weight, which then increases the risk.

1. Facts about diabetes: There is no such thing as ‘mild’ diabetes
Some people with type 2 diabetes who do not take medications assume that their diabetes is mild or less severe, but unfortunately this is not really the case.

The reality is that if blood sugar levels are not controlled and the body stays at consistently high levels, then complications develop.

We also know that type II diabetes is a progressive disease and therefore, over time, the disease usually progresses to the point of needing tablets and then insulin.

Taking diabetes seriously from the start includes introducing appropriate lifestyle changes and taking medications when necessary.

Measures that will help slow down the progression and reduce the chances of developing complications.

2. Facts about Type 1 Diabetes
It occurs when the body’s immune system destroys the insulin-producing cells of the pancreas. Without insulin-producing cells, the person with type I diabetes must obtain insulin either by injections or with an insulin pump.

It is also necessary to balance food, activity and insulin to maintain blood sugar levels as close as possible to normal values.

Type 1 diabetes accounts for about 10 percent of diabetes cases. It is usually diagnosed in children and young adults, but it can occur at any age.

3. Facts about type II diabetes
It develops because the body’s insulin is unable to function properly or when the body can not produce enough insulin to maintain normal blood sugar levels.
The risk of developing type II is greater in overweight and sedentary people.

Diet and exercise are the first line of treatment. But most people with type II diabetes will need oral medications and possibly insulin injections over time.

Type II diabetes accounts for 90 percent of people with diabetes. It is usually diagnosed in older people, unfortunately it is becoming increasingly common in children.

What you need to know about type II diabetes
Type II diabetes begins with a problem called insulin resistance.

The body’s insulin is unable to function properly, and the cells can not absorb glucose for energy, so glucose (sugar) stays in the blood.

Misconceptions about Diabetes
Therefore, eventually blood sugar levels increase, and prediabetes begins to develop, ending in type II diabetes.

For most people it is a gradual progression that lasts for many years.

But unfortunately often it is not diagnosed until in advanced stages when they have had high blood sugar levels for some time.

The main problem with diabetes is the damage to the blood vessels that occurs when blood sugar levels remain high for prolonged periods of time.

This can lead to heart disease, kidney disease, circulation problems and eye damage.

With lifestyle changes and the addition of medications as needed, you can avoid or significantly reduce the risk of developing these complications.

Early diagnosis and maintaining good control of blood sugar levels, cholesterol and blood pressure are key.

How to know if you are at risk
It is possible to have type II diabetes without symptoms, so knowledge of risk factors is key to early diagnosis.

The symptoms of diabetes can include excessive thirst, frequent urination, blurred vision and fatigue.

If you have a family history of diabetes, extra weight around the waist, or have high cholesterol and high blood pressure, your risk is higher and you should check yourself regularly.

Women who have polycystic ovary syndrome  or who have had gestational diabetes or large children are also at greater risk.

The risk of type II diabetes also increases as we get older.

If you are worried, talk to your GP for a simple blood glucose test.

Taking early action significantly reduces the risk of developing diabetes.

Research has shown that people with prediabetes who make changes in diet, exercise and weight can reduce their risk by almost 60 percent.

Thanks for reading

see you soon

Ney