How to Make Exercise Fit Into Your Workday

While “computerized workplaces” consistently offer new open doors for proficiency and correspondence, they may really hurt the strength of their representatives. A current report added to confirm that sitting for drawn out stretches of time prompts a higher mortality hazard; this is particularly valid if an individual sits for quite a long time without getting up to move.

Regardless of your best aims, when you take a seat at your work area and sign on to your PC, you’re probably going to get settled and disregard your determination to be more dynamic amid the workday.

This guide gives you a few pointers on the most proficient method to set yourself up to be more dynamic when you’re in an inactive activity (especially when you’re in a domain that doesn’t stimulate you or motivate you to get up and move around).

Set up Your Workspace

Before you design your new normal, it’s vital to influence your office to space an invigorating situation. Here are some ways that you can patch up your office territory to serve your wellness objectives.

Make motivating forces to move. In the event that you have your espresso and a supply of bites inside arms achieve, you can settle in for a long time. Put your sustenance and beverages (sound ones obviously!) in the kitchen if conceivable, so you need to get up to get that “reward”.

Dress comfortable. Regardless of whether you need to wear conventional office clothing to work, you can discover pieces that are produced using textures that enable you to move. The key is to wear things that enable you to extend and move easily. In the event that you require help making sense of how to pull together an office fitting “adaptable” outfit, numerous retailers give individual shopping administrations and can enable you to discover outfits that suit both your style and your organization’s clothing standard. In the event that you are worried about footwear particularly, stash an agreeable combine of shoes under your work area.

Bring the correct apparatus. You should seriously mull over utilizing an activity ball, yoga tangle, or different wellness adapt amid your development breaks. Bring these in early so you can be prepared to go.

Set suggestions to get up. On the off chance that you are stressed over getting captured in your work zone and neglecting to move, set date-book updates. By booking in your breaks, and setting up a “caution” you’ll be less disposed to skip them.

Include invigorating components. You may be unmotivated to move at work on the grounds that your workspace isn’t supporting your vitality. Include plants, photographs that bring you satisfaction, and other beautifying components that fulfill you feel.

Go toward the light. Office lighting is frequently unforgiving and crippling. Normal light is stimulating. On the off chance that you aren’t situated near a window, make certain to invest energy close to a window or get outside however much as could reasonably be expected amid your workday.

When you make your work area a more steady condition for your vitality and wellbeing objectives, you can start trying different things with various sorts of activity.

We should Go!

Keep in mind that there is no ideal recipe for joining exercise into your workday. Your optimal routine will rely upon what suits you. Begin little and develop to more strenuous exercises. On the off chance that on the very first moment you intend to go for a long run or to an executioner class at a rec center, there likely won’t be a day two.

Whenever you’re sitting at your work area you can do work area yoga. Give careful consideration to your hips, neck, wrists, bears, and back, since these parts of your body have a tendency to solidify up while you sit at a work area. You can discover thoughts for office yoga here. On the off chance that you don’t have sufficient energy to complete a whole grouping, that is OK! Only a straightforward extend can be sufficient to give you a little burst of vitality.

When you have longer timeframes to move, take a lively stroll around the workplace, walk or run in the workplace stairwell on the off chance that you have one, or stroll outside. Even better, welcome your partners to have a “mobile gathering” rather than meeting in a meeting room or at a table. That requires a touch of arranging, so read up on the most proficient method to do strolling gatherings right.

A portion of the moves in this thing called “deskercise” may be somewhat hard to pull off in an office setting, especially high power moves like split squat bounces and the clench hand pump. Maybe you can locate an unfilled meeting room or a space far from your office mates. Or on the other hand! Be the pioneer of your office wellness campaign. Rally your office mates and motivate them to go along with you in a series of “deskercise.” Use your judgment on this one however (i.e., not proper for all office settings).

In the event that you have time and need a more strenuous exercise, go for a run or to a close-by rec center. That may appear like excessively to deal with on any given workday yet with some pre-arranging, you may have the capacity to do it. Gather your duffel bag the prior night, dress in attire that is anything but difficult to change, and prepare a lunch that you can eat at your work area. On the off chance that you don’t approach shower offices, or time to shower, pack child wipes, antiperspirant, and dry cleanser.

Regardless of how you move at function, make sure to consider yourself responsible. This is the reason getting your colleagues on board is useful—you can remind each other to take intermittent breaks or exercise sessions. Try not to sit tight for another person to be the workplace wellness team promoter—you’re it!

Thanks for reading

see you soon

Ney

How to get rid of sedentary lifestyle

The comfort offered by modern life makes it easier, but also sedentary. How to avoid a sedentary lifestyle? It is clear that the best way is with the practice of physical activity, but that is not so simple. A question arises: to avoid a sedentary lifestyle, is it necessary to practice some sport? Not necessarily.

Although the practice of a sports discipline is the best way to combat sedentary lifestyle, it is not the only way to achieve it. In our entry today, we will define sedentary lifestyle as a concept that affects modern society, but we will also share some recommendations on how to avoid it, reviewing activities to avoid sedentary lifestyles that are more appropriate and easier to implement.

A sedentary lifestyle is defined as the lack or reduction of physical activity. It is important to bear in mind that, the concept is not necessarily associated with the lack of sports activity.

According to the World Health Organization, when we do not meet a goal of 30 minutes a day of physical activity, we are leading a sedentary life. The worrying thing is that a little more than 60% of the world population is within this range of sedentary lifestyle, which generates a group of people with high exposure to cardiovascular diseases.

Consequences of sedentary life

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We tend to believe that sedentary life is the origin of obesity. Although in many cases this is the case, and it seems logical that this is the case, the truth is that not all people who lead a sedentary life suffer from obesity.

The sedentary life causes the disuse of the functional systems. The locomotor apparatus and other organs and systems in general, enter a process of regression that leads to atrophy.

In the first instance, this is evidenced in the muscles and bones, which lose flexibility and joint mobility. But functional compromise can affect all the organs of the body, including of course the circulatory system.

High blood pressure, diabetes, anxiety, increased cholesterol, heart attack and of course obesity, are some of the diseases associated with a sedentary lifestyle.

Recommendations to avoid it
If you want to avoid the risks of a sedentary life, 30 minutes a day is the minimum recommended time, either continuously or alternately. But, you are wondering, how to avoid a sedentary lifestyle if no sport is practical?

Before continuing with the recommendations to avoid a sedentary lifestyle, I advise you not to reject outright the possibility of starting the practice of some sports discipline. Sport brings many benefits to your physical and mental health. It allows you to socialize and establish better relationships with your family, with your co-workers, with your neighbors, etc.

But the truth is that, if you have a long time of sedentary habits, it is not appropriate for you to go out running the half marathon overnight. It is necessary that you follow a progressive process that takes you, in a first stage, to meet the minimum objective: 30 minutes of physical activity per day.
Whenever we think about how to avoid a sedentary lifestyle, it immediately comes to mind to go for a walk. Of course it is a great recommendation. However, the demands of modern life do not allow it to all people.

If this is your case, take a look at the following tips to avoid a sedentary lifestyle:

Tips
-At home or at work, you must use an elevator, consider using the stairs. The time you use will not be noticeably greater and you will be accumulating minutes of physical activity.
-If you drive to work, look for a place to park, located several blocks from your office. This way you will force yourself to walk to your place of work, and then, back to look for your car.
-Take active pauses seriously during work: set an alarm every hour. Get out of your chair and take a walk around the office or the building. If the walk involves going up and down stairs, the better. Four or five breaks during the day, will easily provide the minimum 30 minutes you need.
-I do not know if you have noticed that, when you receive a call on your mobile, you continue sitting in your chair, but you really stop producing. It is the ideal time to take a walk around the office while you answer the phone.
-If you usually drink coffee, water or other drink throughout the day, use a small glass. This will force you to get up many more times to fill it.
-If you must communicate something to a colleague within the same office, or within the same building, instead of sending a WhatsApp message or an email, go and see it in person.
-At home, there are always jobs that everyone shies away from. Washing the dishes in the kitchen, taking out the trash, taking the dog for a walk, securing doors and windows at night … these are tasks that will help you in your purpose and you will be well with your family.
-All this is very well to “remove the rust” to the machine. But you can not be satisfied with that. In a second stage, it is good to start practicing some exercises to avoid a sedentary lifestyle. It’s not about you joining a gym or enrolling in a sports team. These are just some simple exercises to avoid a sedentary lifestyle and improve the performance of your systems even more.

Thanks for reading

see you soon

Ney

How to make a Gym at home in budget

Have you ever wondered, what would a life without a gym be like? Without having to think about making the sports bag, preparing your clothes and especially not having to wait for an exercise on a specific machine? Because all this is possible and is much closer than you think, your own house has the solution and can become your daily training temple, where being fit will be more comfortable than ever.

Although not only are these causes, those that make this type of training stand out over traditional ones. Train without schedules, use the accessories that you like and do it in record time, become the main advantages of this type of discipline. One of the advantages is that you will train cheaper,working your body can be free, since your house has many objects with which you can perform definition exercises. Although if you want to take a more planned and specific training you will have to buy several accessories to work the different muscle groups. Even if you buy several accessories at the end, it will always be cheaper than paying a monthly fee at a gym than sometimes you rarely go. You will also save money on travel expenses, something very important.

Accessories / Home training equipment

Have you come to the conclusion with all the previous explanations, that the body is your best training tool? If so, the next step is to know what are the accessories or materials to complement the exercises at home. So to make it much easier and to be able to structure it much better, the specification of the accessories will be divided by work in these areas:

Cardiovascular Area

To start with heating or burning calories, it is first necessary to have accessories with which you can raise the heart rate, in order to consume more energy. Among the accessories that can help you with this task, you can find from a simple music player so you can start dancing, like a step or a mini trampoline.

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Among the most sophisticated options you can find:

Stationary bicycle

Riding a stationary bike counts as a cardiovascular exercise. Regular cardiovascular exercise helps high blood pressure, regulates blood sugar and can prevent heart attacks. Riding a stationary bike regularly helps the heart be more efficient in pumping blood.

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Bodybuilding / Toning Area

In the case of toning and bodybuilding the range of possibilities in training of this type is very broad. Thanks to its low price and good efficiency, small accessories are the perfect choice of home training, in addition to the fact that they do not take up any space.

Gym weights

Since the cost of gym weights is relatively low, you can buy a team of different weights quite cheap. Are portable and do not require a lot of storage space, so it’s a good idea to use them at home. When you train, you can choose to work a single muscle group at a time or different muscle groups simultaneously.

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Kettle bells

They are training tools in the form of a cannonball – which you must add to your routine if you want to get a figure as definite as possible in a fast way. Kettlebell training offers you the ability to burn fat with high intensity workouts.

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Yoga Mat

Some exercises may require kneeling or lying on the floor. Using the mat or mat will make the exercise much more comfortable. If your workout includes aerobic exercises, you should do them on a mat in order to protect your body from impact-related injuries. Select the exercise mat that best suits your routine, there are different thicknesses.

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Fitball

Fitballs are fast becoming a staple in fitness facilities, yoga studios, pilates and fitness classes. Not only do they add a nice element for a large number of exercises, but they have significant physical benefits, mainly due to the surface of the unstable ball that requires greater activation of the central musculature. Among the advantages we can find:

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Multiple muscle groups are involved

Strengthens the whole body

Strengthens the abdominal muscles and back

Improve balance

Improve coordination

Increase trunk strength

Increases resistance to injuries

It sharpens anticipation and awareness

Improves reflections

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Are versatile enough to use in training and stretching. In addition, working on top of this element will give you a multitude of benefits:

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It helps strengthen the lower part of the body, more specifically muscles of the legs, lower back and buttocks.

It helps you achieve an incredible balance.

Especially useful for the specific training of the sport that requires a lot of balance and lower train strength.

Help build the perfect endurance for cardio

Elastic bands

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The resistance bands are made of strong rubber, there is a great variety of resistances depending on your level of fitness. With resistance bands, you can do almost any type of strength training exercise: chest press, shoulder press, triceps extensions, bicep curl, and even squats, without the need to work with heavy weights.

In the next article I will share with you some exercises routine to do in your new gym at home.

Thanks for reading

see you soon

Ney

7 natural foods to control high Blood Pressure

It is recommended that we introduce in our diet foods with diuretic properties to facilitate the elimination of fluids and excess sodium that are related to hypertension
High blood pressure or hypertension is one of the most frequent cardiovascular problems among the world population, also known as the “silent killer” because of the way it develops in the body.

According to the data revealed by the American Heart Association, one in three adults suffers from high blood pressure, that is, at least one third of those who inhabit the planet.
The high rate of diagnoses of this disease has turned on alerts in all corners of the world, especially because many people are unaware of their risks and do not treat them properly.

Given this, the main health entities constantly promote healthy living habits and try to provide all kinds of information in this regard.

Being aware of the risks of suffering from hypertension is one of the first measures to initiate a control and treatment. Having that clear, it is good to know some supports to reduce it naturally and not have to limit exclusively to the consumption of drugs.

Raw almonds

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A handful of raw almonds every day can help control the pressure thanks to its supply of Omega 3 essential fatty acids, which reduce cholesterol levels and improve heart function.

The fact of being a rich source of fat and calories does not mean that they influence weight gain; In fact, the fat they contain is considered healthy and could contribute to increase muscle mass.

Coconut water

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It is delicious, refreshing and perfect to hydrate in those days of intense heat where you usually lose more fluids.

It contains a good amount of potassium, electrolytes and other nutrients that could help reduce high blood pressure.

In a study published in the West Indian Medical Journal, he found that drinking coconut water can help regulate blood pressure, both when it’s high and when it’s low.

Patients with high blood pressure who ingested coconut water had a reduction of up to 71%, while those with low blood pressure regulated it by up to 29%.
Oats

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Valued for its high content of fiber and essential nutrients, oatmeal is another of those natural remedies that could lower high blood pressure.

A study carried out by researchers from the University of Columbia (United States) determined that the consumption of oat cereals can help reduce cholesterol levels by up to 5%.

Likewise, in this study it was discovered that it influences the control of hypertension and the prevention of heart diseases.

Turmeric

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Turmeric has gained an important place as a healing remedy due to the anti-inflammatory and anti-inflammatory action that curcumin gives it, its active compound.

Its high power to decrease the inflammation of the body is one of its main benefits since, in turn, it helps to control high blood pressure and other inflammatory-type problems.

When taken with black pepper can have a vasodilator effect, ideal to improve circulation and keep the arterial walls clean. As if that were not enough, it also acts as a natural anticoagulant, which helps regulate blood flow.

Lemon and parsley smoothie

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Daily consumption of this smoothie can help to reduce high blood pressure thanks to its diuretic effect.

Both lemon and parsley contain important nutrients that facilitate the elimination of liquids and excess sodium, associated with increased pressure.

Ingredients
1 lemon with peel
1 bunch of parsley
1 glass of water (200 ml)
Preparation
Split the lemon into several pieces with its shell and place it in a blender with the bunch of parsley and the glass of water.
Process a few seconds, strain and take on an empty stomach.
Banana
It is one of the largest sources of potassium, essential mineral for people who need to control their blood pressure levels.

For this purpose it is recommended to eat at least 2 servings of banana a day and support it with a healthy diet.

Garlic

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Raw garlic concentrates a very important amount of nutrients that since ancient times have been valued in natural medicine.

Eating between one and two cloves of crushed garlic a day can help keep hypertension at bay thanks to its sulfur compounds that promote good blood circulation and lower blood pressure.

Thanks for reading

see you soon

Ney

How to feel better day by day

The problems of self-esteem are much more frequent than we imagined, so we would like to talk to you today about how to feel better on a day-to-day basis without having to leave the routine. Follow our advice and start to be happy.

Many times, in the midst of work, family life, haste, stress and routine, we have the feeling of not being happy and that in order to be able to be happy we will need great things. But this is not the case at all. Today we want you to learn how to feel better and how to raise your self-esteem on a daily basis simply by changing and adding certain very simple habits to your day-to-day life. Are you ready?

How to feel better by changing the perspective
We know that wellness is not a matter of magic and that it will not change from one day to the next, but we are also aware that with a small change in the perspective we have towards life, many things can change for the better. Many times the reality we see is the result of our own head: do not forget that you can decide how to see life and how to face it daily.

Enjoy the small things
First of all, you should avoid the thought that you need great things to be happy, because it is not true. Focus on the little things of everyday life and enjoy them: a coffee with your friends, sleep and wake up without alarm, watch a sunset, sound the song you expected while you have the playlist in random, the smell to coffee in the morning, go shopping and see that the dress you have been looking for months is lowered, go out and make the sun, or just realize that you have many more reasons than you thought to be happy. And how are you, many more things that happen to us every day and of which we do not usually be aware.

Accept what you feel
The “everything has a positive side” may be true, and that is what you have to set yourself to avoid low self-esteem, even negative events take you a good learning that can be useful in another moment of life.

However, no matter how hard you try to focus on positive things, there are inevitably times when you feel worse. Do not repress or fight against them, allow yourself to feel bad at some point, body and mind also need to download. You must learn to live with it and to see these moments as a way of mental liberation, a new opportunity to start over with the knowledge learned.

Become your priority
On the other hand, one of the strong points when learning how to recover self-esteem is to know ourselves, take care of ourselves and pamper us. You are the one who always accompanies you, so treat yourself well, think about all the qualities you have and empower them, make yourself happy. It is very important that you keep a little bit of time each day for yourself, to carry out the activities that you like the most and with which you feel comfortable and fulfilled. That will help you feel good. In addition, just as we said that we have to learn to live with moments of sadness, we must also do it with our faults, the trick is to know and accept us as we are.

Live here and now
Finally, remember that the only true reality is the present, do not waste your time remembering negative things from the past or overwhelming yourself for what will come. The past is already done and we do not have the power to control what will happen. The best thing is that, always according to your values ​​and interests, you set some goals, but some realistic goals that start today. Go for them with decision.

The daily routine of happiness
As we have been saying, it is not necessary to leave our routine to get happy. How to feel better doing the same as always? you will ask yourself. Well surely it is much simpler than you think. Follow this routine that we propose below and you will see how every day you are a little bit happier. The goal of our routine is that, every day, when you return to bed again, you feel that it has been a good day, despite your “not so good” things. You see? This is also changing the perspective. Do not forget the enormous power that language has over things, the way to put them.

In the morning…
To start, put the alarm clock a little earlier than usual, so you’ll have time to carry out all the beauty rituals and take breakfast more quietly and without haste. Waking up with little time produces unnecessary stress from morning, which will make the day start worse than it should. Simply moving the alarm a little forward we can enjoy more peacefully every morning action before leaving home on the way to work. Do not forget to smile! It seems silly, but making a small effort to smile more has a huge impact on our mood throughout the day.

After breakfast, a good shower and the rituals of beauty that we like the most, it’s time to leave home and start the day to the fullest. To do this, put your favorite music on the way to work and enjoy each song. You can also take the opportunity to say good morning to your closest relatives or friends. We are social beings and being in contact with the people we love always suits us.

Once at work, try to be nice to everyone and accept things as they come. Do not take on more responsibilities than necessary and remember “dress me slowly I’m in a hurry”. Organize yourself well and you will see how there is time for everything and things will turn out better. It is also very important, within the possibilities of each one, to carry out a job that we like, with which to feel fulfilled.

Another of the essential things that you must take into account to discover how to feel better is food. A varied and balanced diet will make your body healthy and function normally, and therefore will make you generally feel better too. Avoid overly heavy meals that will lead to a more sedentary life. Even if you eat at work, try to bring homemade food, much better for your health and also for your pocket.

In the afternoon…
But not everything is to work, you also have to clear up. So, once your working day is over, dedicate time to yourself. A good way to end the tensions of the day is to perform at least half an hour of daily physical exercise. Also, get in touch with your friends, chat and disconnect. Telling your friends or relatives what you have done during the day, what worries you, worries you or makes you illusion, will make you relish a bit of pressure from your mind.

At night…
Once back home, you can take a relaxing shower before dinner. The end of the day has come, what has not been so bad? The dinner should be light, since this way you will sleep better and rest more, so that you wake up strongly to start your routine again. Remember that it is advisable to let at least one hour pass between dinner and the time you go to bed. During that time, you can enjoy your favorite series or movie or read a book, for example. It is very important that you take into account the schedules, so you can organize to do everything you want and sleep between 7 and 8 hours a day, which is the time the body needs to be fully rested.

Already in bed, before falling asleep, make a mental review of everything that has happened in the day, always focusing on the positive things and taking a teaching of those that are a little more negative. Positive thinking before sleep greatly influences the quality of sleep. Avoid thinking about the next day, since that will only make you feel overwhelmed by the things you have to do and, in reality, it does not make sense. Remember that you must “think in the present”, and your present is now your bed.

Now that you know how to feel better on a day to day basis, what is easier than you thought? Put all this into practice and you will see how your self-esteem and your well-being do not stop improving.

Thanks for reading

see you soon

Ney

 

Keep people sick is the business for the pharmaceutical industry

The pharmaceutical market exceeds profits from arms sales or telecommunications. For every dollar invested in making a medicine, you get a thousand of profit.

Globalization has allowed to extend their power by which they decide which diseases and which patients deserve cure. 90% of the budget dedicated by pharmaceutical companies for the research and development of new medicines is destined to diseases that suffer 10% of the world population
The pharmaceutical industry has turned the disease into a business. Globalization has allowed to extend their power by which they decide which diseases and which patients deserve cure. 90% of the budget dedicated by the pharmaceutical companies for the research and development of new medicines is destined to diseases that suffer 10% of the world population (cancer, osteoarthritis, diabetes, lipid disorders, hypertension, etc).

These companies seek to achieve fabulous profits, resorting to often questionable strategies that thanks to their power usually enjoy great impunity, crushing smaller competitors and pressing governments. The prices they set are very high, which makes them inaccessible to a large part of the world population, while some of their products damage the health of the sick.

Among the main strategies used today by the pharmaceutical industry to obtain its billion-dollar profits, it should be highlighted:

1. They make a great propaganda pressure on the medicines they manufacture, even if they are not useful and can be harmful to health.

2. They exploit to the maximum the medicines in the form of monopoly and in abusive conditions that do not take into account the objective needs of the patients nor their purchasing power

3. Reduce research on diseases that mainly affect poor countries, because they are not profitable, while concentrating on the problems of populations with high purchasing power, even when they are not diseases (such as the proliferation of “medicines”). “Anti-aging”

4. They force national and international legislations to favor their interests, even at the expense of the health and lives of millions of people

STRATEGIES TO INCREASE THE SALE OF MEDICINES

In order to face the decrease of profits that the reduction of the pharmaceutical cost on the part of the governments supposes, the laboratories are putting in practice different measures:

1. Redefine and increase the prevalence of certain diseases: There are reports that indicate that female sexual dysfunction reaches 43% of the total.

2. Promote the treatment of mild or medium-serious problems as signs of more serious illnesses: Irritable bowel syndrome or anxiety disorders.

3. Transform health risks into diseases: Osteoporosis or testosterone deficiency syndrome.

4. Stimulate concerns about future diseases in healthy populations. Osteopenia or Alzheimer’s.

5. Convert personal and social problems into diagnosable health disorders and in need of treatment: Turn shyness into social phobia.

6. Consider certain diseases as epidemics of extraordinary spread and lethality: Influenza A which was a milder flu than the seasonal one promoted the application of strict protocols (with the use of suits and isolation areas, the use of antivirals such as Tamiflu efficacy unproven and mass promotion of the vaccine).

Until recently, it was common for large pharmaceutical companies to pay bribes to doctors to prescribe their medications, although it is a practice that is generally frowned upon and in many places is illegal. With the increase in controls over the prescribing doctors, the laboratories are developing strategies to support economically, organize congresses and meetings with the Sick Organizations to seek support from them and pressure governments to finance certain drugs, although not your need is justified or have adverse effects.

if you have been diagnosed with a chronic disease and the doctor only treats the symptoms and does not look for the cause of the disease, natural medicine can be a great alternative for you.

Thanks for reading

see you soon

Ney

Five fat burning foods

I have already commented many times in my blog: miracles do not exist and much less in diets. That’s why when we talk about fat-burning foods we should be aware that it will not be easy or quick, but they will help us lose weight a lot.
When we hear the word fat burning, the magic pills that we can find even in supermarkets come to mind, but nothing is further from reality: fat burning foods are natural products that accelerate our metabolism by undoing the accumulated fat deposits in our bodies. the tissues.

We must bear in mind that weight loss has to be gradual to avoid the annoying rebound effect, and although we can use specific diets in specific cases such as fat burning soup, remember that this type of diet should never be carried out for more than seven days
Drink a minimum of two liters of water per day. This will eliminate toxins and everything your body does not need.
Eliminate refined flours, industrial food, sweets from your meals … these foods are our biggest enemies, something like fat accumulators.
Exercise. The sedentary lifestyle has dire consequences, not only for our weight, but also for your health. Just walking half an hour a day will make you feel much better.
Eat. To lose weight, the important thing is not to stop eating, but quite the opposite. You must make five meals a day, giving priority to breakfast and, of course, controlling what you eat.
FAT BURN FOOD
Today we bring you five examples of fat-burning foods that will be very easy to include in your day to day without having to radically change your meals, thus avoiding the inconvenience of starting a diet and what that entails, because let’s be honest, the simple word diet makes our appetite open
The Apple. The forbidden fruit in our case will be our greatest ally. It is one of the best fat burning foods, although to notice its effects you must take two or three pieces of this fruit daily. Include one at breakfast as it will give you the strength you need to face the day, another piece you can take as a dessert and the last at dinner. To take it, use imagination: you can take it naturally, make a smoothie or a delicious dessert such as apple pie or apple sauce; Do it as you like!
Green Tea. At this point, we all know the benefits of green tea, as it reduces the ability to absorb fats from food and stimulates the burning of accumulated fat in the body. Drink as much green tea as you want.
Watermelon. All foods with high water content will help us not only to eliminate toxins, but also to eliminate fat from our body. The watermelon also, with that sweetness that identifies it, becomes one of our favorite dishes especially in summer.
Calcium. The ideal is to consume three servings of dairy per day, since calcium stimulates the combustion of fats. A glass of milk and two yogurts will give us the daily rations we need and help us fight fat. Have you tried mixing yogurt with apple chips? It’s delicious dessert that combines two of our favorite fat burning foods.
Spices Curry, paprika and pepper among others, due to its spicy flavor generate a greater energy expenditure during digestion, so they burn fat while they are digested. If you are a fan of spicy food, take advantage, always in moderation.

Thanks for reading

see you soon

Ney

Vitamin B against Alzheimer’s

A recent study suggests that high doses of vitamin B can halve the brain shrinkage in older people who experience some signs of Alzheimer’s disease.

The research, published in the journal PLoS One and conducted by scientists from the Oxford Project for Memory Research and Aging (OPTIMA), is based on the examination of 168 elderly people who experienced a certain level of mental deterioration known as mild cognitive impairment. This condition, marked by memory lapses and language problems, goes beyond normal aging and can be a precursor to Alzheimer’s disease and other forms of dementia.

In the experiments, half of the volunteers received a daily tablet containing levels well above the recommended daily amount of the B family of vitamins, such as folic acid, B6 and B12. The other half received a placebo.

After two years, the Magnetic Resonance analysis showed that the speed at which their brains were shrinking had been reduced. While the brain shrinks on average at a rate of 0.5% per year after the age of 60, the brains of people with mild cognitive impairment shrink twice as fast, and in Alzheimer’s patients the contraction increases up to 2.5% per year. The team of scientists detected that in those who received vitamin supplements, the contraction of the brain decreased between 30% and 50% compared to their peers.

But why? Some vitamins of the B family, such as folic acid, vitamin B6 and B12, control the levels of a blood substance known as homocysteine. High levels of homocysteine ​​are associated with a faster contraction of the brain and with Alzheimer’s disease. The authors of the study believe that the effect of B vitamins on homocysteine ​​levels was the effect that helped slow the rate of brain contraction. “These vitamins are doing something to the structure of the brain, they’re protecting it, and that’s very important.

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Ney

6 signs that you eat to “hiding” what you really feel

Several countries in the world, faces a serious problem of overweight and obesity in its adult population. A situation that could be caused by a characteristic that differentiates humans from animals: feelings.

According to a study published in the Journal of Clinical Investigation, the hormones in our stomach communicate directly with the brain, causing a pleasurable sensation. This explains why there are some people who feel the need to consume sweet or fatty foods when they experience sadness or anguish.

Does your heart dominate everything?
The relationship between the brain and stomach is so close that even when you experience love, the “butterflies” feel in the abdomen. However, not everything is good. There are times when you eat to hide feelings that are not pleasant causing, in the long term, a problem.

For this reason we present the following signals that can indicate you eat to hide your emotions.

 

1. Emotional hunger starts suddenly. Everything opposite to the physics that happens gradually.

 

2. When you are eating to mitigate a feeling it does not matter if your stomach is full or empty, you only need to eat. In this case, you tend to choose a specific food, since you do not like any food; a contrary situation happens when it is due to hunger.

 

3. It requires immediate satisfaction. In specific about an unhealthy food.

 

4. It does not matter if you are full. You feel the need to keep eating, regardless of whether this causes you discomfort (pain or inflammation).

 

5. New emotions arise. After the excess of food there is a feeling of guilt.

 

6. You experience a degree of control. With each bite you think the situation begins to calm down and you feel more confident about what is going to happen.

 

The American College of Cardiology, points out that an excellent tip to avoid eating for emotions is the following: stop and take deep breaths before you start eating your food.

 

A balanced diet not only takes care of your physical well-being, also emotionally.

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Ney

How to get ride of work stress

One of the biggest problems that a person can face in their work is stress. This occurs as a result of an imbalance between the demands of the environment (internal or external stressors) and the available resources of the subject. In this way, the elements to consider in the potentially stressful interaction are: situational variables (for example, a bad relationship with a superior in the workplace), individual variables of the subject that faces the situation (for example, social skills) available) and consequences of stress. Therefore, stress appears when certain demands are made to the individual, which has to respond but does not have the necessary resources to do so; then it is when the symptoms appear.

The list of symptoms of a person suffering from stress can be very extensive and varied:

– Concern

– Fear

– Lack of concentration

– Insecurity

– Negative feelings

– Negative thoughts

– Tremors

– Sleep disorders

– Eating disorders

– Digestive pains …

There are many factors that can arouse a stress response; Any situation or condition that puts pressure on the individual in his work can cause a stress reaction. And sometimes, even if the situation is not objectively very stressful (for example, it may be overwhelming for one individual, but not for another), if an individual interprets this situation as a danger, or as a potential threat. , the stress reaction will arise. But there are certain factors that have been seen that are repeated in people who have suffered work stress such as overwork, lack of resources to do it, bad relationships with superiors or subordinates, lack of time to perform the tasks demanded, insecurity in employment, etc.

But what can we do to prevent this problem?

● Rest. It is important to have enough time to recover from a hard day’s work. Disconnecting and focusing on other types of pleasant activities will make you perform better the next day at your workplace.

● Maintain a healthy lifestyle by taking care of the diet and exercising regularly.

● A good communication with other members of your team will make the environment relaxed and we feel comfortable to express ourselves freely.

● Do not let problems go by: face them in a more active or passive way, analyzing what is best in each case.

● Practice relaxation with some assiduity in the moments when we are worse, dedicating some time to ourselves.

● Congratulate ourselves when we have done a task well. If we have done wrong to recognize that we have done wrong on this occasion, analyze our mistakes and correct them, without guilt, without negative thoughts about oneself.

“The greatest weapon against stress is our ability to choose one thought over another.”

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see you soon

Ney