Blueberries and blackberries are the best foods containing antioxidants. Try to eat on waffles (made from whole grains) or by wrapping them in a lettuce leaf with turkey.

Bulgur (kind of hard wheat) for shrink fat cells and get abs concrete
Eat carbohydrates. A U.S. study showed that the chain system that took whole grains at dinner lost more fat around the belly than those who ate refined grains. 50 g of cooked bulgur provide more fiber (4 grams) and fewer calories (76) than other grains.

Explanation: fiber helps the body maintain a low rate of insulin, which, according to Finnish researchers, would shrink the fat cells.

The milk chocolate to create the muscle, abs and get a flat stomach
Change what you eat after your workout to be more likely to develop nice abs and a flat stomach. One study showed that athletes who drank milk chocolate showed a slower rate of muscle damage after four days of intense physical exercise than those who drank sports drinks.

Explanation: a glass of chocolate milk combines carbohydrates and protein, which is a perfect snack for creating muscle. Mix 2 tablespoons of cocoa powder or syrup (less than 20 grams of sugar, however) to get nice abs and a flat stomach.

Spices and herbs have medicinal properties. Studies have shown the benefits of different herbs and spices.
A study at Malmo University Hospital in Sweden has shown that up to two hours after the meal, people who ate rice pudding spiced with cinnamon had measured levels of blood glucose significantly lower than those ate version of rice pudding without cinnamon spice.

Other studies suggest that cinnamon may improve glucose levels in the blood by increasing the sensitivity of a person with insulin. In 2003, a test focused on 60 people suffering from type 2 diabetes reported that the simple act of eating two teaspoons of cinnamon daily for six weeks reduced levels of glucose in the blood significantly. This consumption has also improved cholesterol and triglyceride levels, perhaps because insulin plays a key role in regulating body fat. So if you start adding spices to your diet now, you might be able to see real health benefits in the first month of the new year.

Every little bit counts, then spice up your meals! Change your eating habits, especially if your next meal is a lot of cheeseburgers. Choose more flavor instead of the bland taste every time, and try to incorporate these herbs and spices in your diet to enjoy their medicinal properties:
1. The rosemary and basil for its anti-inflammatory,
2. The cumin and sage for their power to fight against dementia
3. Cinnamon, Cayenne pepper for their power to fight against obesity
4. Cinnamon, coriander for power control of sugar,
5. The citronella, nutmeg, bay leaves and saffron for their calming effect on bad mood
6. Turmeric for its power to fight against cancer,
7. Oregano for its power to fight against fungi,
8. Garlic, mustard seeds and chicory for their power to improve the heart’s pumping system,
9. The basil and thyme for their power to keep skin young
10.The turmeric, basil, cinnamon, thyme, saffron, ginger for their power of stimulating the immune system,

Adults aged over 25 should know their cholesterol level (through a blood test fasting in a laboratory or a test at home). The ideal cholesterol level should be below 2 grams / liter. Beyond 2.5 grams / liter, cholesterol is high. However, these limits vary according to age, sex, HDL (good cholesterol) and triglycerides.

The best meal for anyone worried about their cholesterol is low in saturated fat meals rich in fruits and vegetables. And although there is no miracle solution beyond this requirement healthy foods have been shown to give cholesterol levels an extra push to go in the right direction.

Find the barley
When volunteers participating in a study (conducted by the Ministry of Agriculture of the United States) were added to the barley diet, their levels of bad LDL cholesterol decreased by two times the levels of those n have not consumed barley. Barley (part of looking good carbs when you shop) is an excellent substitute for rice, adds depth to soups and is very good when combined with dried fruits, nuts, and that a little oil and vinegar for a salad good for the heart.

Eat beans and lentils
A recent study published in “Annals of Internal Medicine, showed that the levels of bad LDL cholesterol fell twice in volunteers who were on a diet reduced in fat and had added beans and lentils (more whole grains and vegetables) to their menu. Experiment with beans in soups, salads and dips. Slide in your burritos, lasagna and casseroles baked. You might like!

Become a fan of blueberries
Blueberries contain a powerful antioxidant called pterostilbene which can help lower bad LDL cholesterol. Mix a cup of frozen blueberries with a half-cup of orange juice and a vanilla-flavored yogurt in the blender for a healthy drink for breakfast. Sprinkle fresh blueberries on cereals and eat it by the handful as a snack (such as snacks, for example).

Look oat bran
When women, a study analyzed by the University of Toronto (Canada), added oat bran to their diet already healthy for the heart, the rate of “good cholesterol” HDL rose by over 11% . At breakfast daily, aim to eat a bowl of oat bran and hot cereal, or a bowl of oatmeal. Small cakes oat bran can also bring a tasty dose of your daily diet.

Cholesterol is a fatty substance (manufactured by the liver, contributed by various foods like eggs, butter, whole milk, etc..) Essential to the functioning of your body. Cholesterol helps to produce cells and hormones. However, excessive presence of cholesterol in the blood (and arteries) represents a danger to your health.

Some tips for lowering cholesterol:

1) Eat Whole Grain
Studies have shown that whole grains (eg oatmeal) can lower blood cholesterol (more than you lose weight or avoid the buoys around the belly), then integrate them into your daily diet.

2) Drink a glass of wine at dinner
In fact, any alcoholic drink can increase levels of good cholesterol and reduce the risk of a heart attack. However, excessive consumption of alcohol raises the risk of cardiovascular disease (in addition to providing calories in excess).

Specifically, moderate consumption of alcoholic beverages is associated with improved lipid profile (increased HDL cholesterol) and decreased coagulation cardiac events by obstruction (atherosclerosis, thrombosis) are therefore reduced. In contrast, consumption of alcohol causes a high amount of blood pressure elevation, and thus increased risk of stroke by bleeding.

3) Eat almonds
A substance found in the skins of almonds can help prevent the oxidation of LDL (or “bad cholesterol”). The oxidation of bad cholesterol can damage the lining of blood vessels and increase the risk of cardiovascular disease.

Sprinkle almonds on cereals and salads or snack on a handful of almonds during snack. If you can not resist the urge to snack, indulge in your craving for snacks by eating almonds (but not too much, already provide 23 almonds 164 calories).

4) Take the lawyers when you shop
Various studies have shown that monounsaturated fats found in avocados lower the “bad” cholesterol (LDL) cholesterol and increase good cholesterol (HDL), especially in people who already have a slightly elevated cholesterol.

Put slices of lawyers in sandwiches and salads, or make a good guacamole, crushing the pieces of lawyers before mixing them with garlic, lemon juice and salsa.

Properties: with a big orange vitamin C is achieved recommended daily. They are a great reinforcement preventing infection. Prevent cell aging. They neutralize free radicals and prevent oxidation of cholesterol that forms plaques. They contain phenols with antiviral, anti-inflammatory (rheumatoid arthritis) and anticarcinogenic.

Vitamin C helps absorb iron from the diet, thus preventing anemia. Fiber.

Did you know that …?:
contain citrus flavonoids such as hesperidin (a great antioxidant).

Potatoes

Property: Source of vitamin C, vitamin B6, contain fiber and antioxidant properties. They contain potassium which are diuretics and reduce blood pressure. Improve function and prevent muscle cramps.

Did you know that …?:
They provide slow burning energy (complex carbohydrates).

Fish

Properties: Contains polyunsaturated fatty acids (especially Omega 3). Lowers triglycerides and bad cholesterol. Omega 3 also reduces blood viscosity and blood pressure. When we feed the fish a healthy diet should not lack (except in vegetarian diets).

Did you know that …?:
Populations with diets that provide good quantities of fish have a lower incidence of cardiovascular disease.

Fresh cheese Burgos

Properties: It is a great source of calcium (prevents osteoporosis). Lower the risk of gout. He has little lactose and is easier to digest than milk in a situation of malabsorption.

Did you know that …?:
If we have problems with cholesterol, there are varieties of these cheeses with low fat content (between 0 and 5%).

Tomatoes

Properties: Contains lycopene and carotenoids (significantly reduce the risk of prostate cancer). They also provide vitamin C (rich in antioxidants). Despite being a very common food so no longer be considered a food for a healthy diet.

Did you know that better than …?:
tomatoes are mature, have more vitamin C.
We can take them raw in salsa or juice.

Carrots

Property: Source of pro-vitamin A (carotenes). Prevents eye problems, improve night vision and help prevent macular degeneration.

Did you know that…?:
diets high in carotenoids reduce the risk of heart disease and cancer.

credit to: Juana Maria Gonzalez
(Personal Dietitian)
Source: www.enbuenasmanos.com/articulos/muestra.asp?art=2335
image source: http://mymoratorium.files.wordpress.com/2007/06/diet.jpg

Although there are many healthy foods I have highlighted what I consider to almost everyone, the 10 foods essential for a healthy diet.

A balanced diet should contain, of course, different types of nutrients but if I had to choose 10 essential foods for their nutritional value for the health benefits produced, its price and its relevance to our diet, choose the following:

Olive oil

Properties: Contains oleic acid (monounsaturated fat) that is capable of lowering bad cholesterol and increase good cholesterol, thereby protecting the cardiovascular system.

It is rich in vitamin E, a powerful antioxidant against free radicals and gives anti-cancer effects.

Did you know that …?:
is best eaten raw or pureed and added to preparations when cooked. Today it is considered without doubt one of the food for a healthy diet.

Garlic and onions

Properties: Reduces pain and inflammation in rheumatoid arthritis. Reduce allergic symptoms of asthma and congestion associated with cold. Flavonoids with vitamin c gives antibacterial properties.

Garlic also prevents the formation of atheroma.

Did you know that …?:
contain quercetin (flavonoid), vitamin C and sulfur compounds (responsible for their heart-healthy properties.)

Eggs

Properties: Contains lutein, choline and vitamin B12 to reduce chronic inflammation (situation prior to disorders such as type 2 diabetes, cardiovascular disease, osteoporosis and Alzheimer’s).

Prevent against the formation of blood clots (antiplatelet).

Did you know that …?:
The cholesterol content has a bad image to the eggs.

In hypercholesterolemia is more important to consider the saturated fat diet. A healthy person can eat 1 egg every day and if you have cholesterol problems can eat two or three times a week without jeopardizing their health.

Lentils

Properties: high iron content (prevent anemia).
The soluble fiber in lentils reduces cholesterol (cholesterol trapped in the gut and prevents its absorption). Insoluble fiber regulates intestinal transit and prevents irritable bowel syndrome or diverticulitis.

Folic acid and magnesium lowers the risk of cardiovascular disease.

Did you know that …?:
are rich in minerals. If they wind can lower the amount we eat or go through the food mill to remove skins.

credit to: Juana Maria Gonzalez
(Personal Dietitian)
Source: www.enbuenasmanos.com/articulos/muestra.asp?art=2335
image source: www.mymealcatering.com/wp-content/uploads/2008/11/diet-meal.jpg

Skim milk is an excellent food for a high calcium intake, essential mineral in the determination of this condition. One cup of skim milk provides 300 milligrams of calcium, only 86 calories and the added benefit of vitamin D, a factor which enhances the absorption of calcium. Other good sources are yogurt, canned sardines, salmon, all low-fat cheeses.

What foods are recommended for conditions such as allergies and asthma?

Several. Onions, for example, prevent allergies by their content of keratin. Honey (in the event that it does not leak, is cold-pressed or virgin) has antibacterial properties, and bacteria are aggravating allergy, as already shown by many investigations. On the other hand, tea known to be an excellent bronchial dilator.

Lemon has received excellent press and healing food. What are the biggest benefits by incorporating the diet?

The components of the lemon is not exhausted by their recognized contributions of vitamin C. It also has beneficial acids for the organism and is highly recommended for high blood pressure, in conditions involving the heart and blood vessels. Also in the prevention of the formation of gallstones and diabetes, precisely because it prevents arterial complications.

Dietetics and Preventive Medicine

The power can and should play (in addition to its fundamental role to ensure better nutritional status) a very significant role in the proper indication of different types of foods chosen for each individual according to their individual needs and based on certain virtues preventive pathologies.

There are many foods that are inherently good for everyone, while others are optimal for different groups of individuals.

Today a new path in its dealings with the prevention of disease. And the dietary occupies a privileged position there.

* Advised Carlos Fernando Bonazzi, clinician, ex-Chief of Clinical Medical Research Institute of the National Academy of Medicine and former head of the Institute of Clinical Experimental Medicine, Faculty of Medicine of the University of Buenos Aires.

credit to: San Marco Editora
Source: www.enbuenasmanos.com/articulos/muestra.asp?art=317
image source: http://femalecare.net/wp-content/uploads/2009/03/diet-for-preventing-osteoporosis.jpg

Is a strong emphasis on the importance of consuming fiber?
Is it really essential?

A brochure entitled “Dietary Guidelines for Americans,” published by the Department of Agriculture and Health and Social Services of the United States offers the following advice: “Eat foods rich in fiber is able to reduce the symptoms of constipation, diverticulosis and various types of intestinal irritation. “ It added that there are plenty of jobs that support the relationship between colon cancer and diets low in fiber.

Other research has indicated that some components of water-soluble fiber helps to reduce cholesterol levels in the blood, which is an important preventive factor for developing heart disease.

We talk about the benefits of olive oil when cholesterol is high.
Are there any scientific certainty in this belief?

We know today that there are two types of cholesterol, represented by low density lipoprotein (LDL) and consists of high density lipoprotein (HDL) The first is popularly known as “bad cholesterol” because it is deposited on the walls of the arteries, and the second is the “good cholesterol” because it performs a wiping action favorable to the maintenance of good condition in the privacy of the blood vessels.

As the ideal is to maintain high levels of this second fraction of cholesterol, olive oil, which is rich in monounsaturated fatty acids and has a high content of oleic acid, can reduce total cholesterol and LDL, and this without that affect an interest in staying at relatively high values, ie, the “good.”

As is obtained from the pulp of the fruit of the olive (as opposed to all others that are derived from seeds) this oil is high in vitamin E (which exerts an antioxidant function) and provitamin A (which among other activities strengthens the immune system)

Are there preventive food for people prone to heart problems?

A diet that includes nutrients that act as natural antioxidants and as such play an important role in preventing atherosclerosis and related heart disorders.

These apply the concepts presented in connection with the search to normalize cholesterol levels and the provision of fruit in all its varieties, vegetables and foods rich in vitamins and minerals. Whole grains, whole grain flours, eggs, milk, meats, fish and poultry (on red) foods are particularly effective in preventing such conditions.

credit to: San Marco Editora
Source: www.enbuenasmanos.com/articulos/muestra.asp?art=317
image source: http://ohsheglows.com/wp-content/uploads/2009/07/img-9564.jpg

The danger of allowances is determined by the unbalanced they are, by our current physical status and duration or time that follow.

The incorporation in the diet of certain foods that can improve natural defenses against certain health problems is a major factor and, over time, increasingly valued.

If preventive medicine tends to avoid the occurrence of diseases, arguably makes predictive medicine walk in genetic studies to identify in each individual propensities to constitute the most diverse forms of the disease. And through it looking for identification of potential risks that each person has against a particular condition.For over 15 years that experts place the forms of power at the head of the risk factors for recurrence. In 1984 the National Cancer Institute United States established that 35% of the tumors was in fact related to dietary factors.

The first global report on diet and cancer, published in 1997 by the International Fund for Cancer Research leaves no doubt about the close relationship between cancer and diet.

A comprehensive paper prepared by an international team of 15 scientists from nine countries makes it clear that various changes in diet can reduce the overall incidence of tumors between 30 and 40%, equivalent to a figure between three and four million cases annually in the world.

The factors studied (which would increase or decrease the risk of cancer) is rated each one as they were “convincing”, “probable” or “possible.” So, say that eating plenty of vegetables reduces the risk for people exposed to cancer of the mouth, pharynx, esophagus, lung, stomach and intestine, was described as “compelling.” For those prone to tumors of the breast, pancreas and bladder, the relationship was established in the “probable” and for cases of cancers of the ovary, uterus and thyroid, as possible.”

credit to: San Marco Editora
Source: www.enbuenasmanos.com/articulos/muestra.asp?art=317
image source: www.lifehack.org/wp-content/files/2008/04/danger.jpg

You see the proposal is that this is a different diets, but simple. You eat until you feel satisfied, without getting bored and losing up to 3 kilos in less than 2 weeks.

Do not worry, none of what I have narrated so far is Magic, is possible and depends solely on you. Let me share with you this information and this procedure I received and I have really tried with great success … and is very useful to keep in line after you reach your ideal weight.Your health will be the biggest beneficiary, since it has been shown that overweight is associated with cardiovascular problems, diabetes, hypertension and other pathologies