The Mediterranean Diet has Many Health Benefits, This Explanation

Various studies suggest that Mediterranean diet brings many health benefits , such as preventing dementia , heart health and lowering cholesterol levels . What 's the secret?
The mediterranean diet inspired by traditional dishes Greece, Spain , and Italy . A diet is a lot of consumption of vegetables , fruits , whole cereal seed , olive oil , and nuts . Poultry meat and fish precedence over red meat and animal fats .
The individual components of the Mediterranean diet does have great benefits for health . However , researchers are still puzzled what makes the Mediterranean diet so healthy overall .
Yet according to the expert combination of ingredients of the Mediterranean diet resulted in fatty acid nitro .
In a study conducted in the UK , researchers used genetically engineered mice to see the effect of nitro fatty acids to the body of mice.
Apparently, nitro fatty acids help lower blood pressure by blocking the enzyme epoxide hydrolase . Humans also have this enzyme , so we suspect the same thing happens in humans .
Nitro fatty acids are formed from chemical reactions due to consumption of unsaturated fats ( nuts , avocados , fish , and olive oil ) and nitrate or nitrite ( green leafy vegetables ) simultaneously.It is a natural protective mechanism . If we can use it , we can create new drugs to treat high blood pressure and prevent heart disease .
He believes his research helps explain other health benefits of the Mediterranean diet . Therefore , high blood pressure is a risk factor of many other diseases .
However, further research is needed because these experiments were done in mice . Human studies are being planned .

Eating Two Times a Day More Effective Control of Type 2 Diabetes

Now recommended dietary advice for people with type 2 diabetes is often eaten in small amounts . However , a study in Prague prove that just eating breakfast and lunch is more effective than the control type 2 diabetes often eat small amounts .
The scientists divided the 54 participants in the Prague type 2 diabetic patients aged 30 to 70 years into two groups , each consisting of 27 people . Participants in the first group underwent diet eating six times a day , while the participants in the second group ate only twice a day . The two types of diets containing the same calories , which is 1,700 calories per day .
Participants in the second group ate between 06:00 and 10:00 and between 12:00 and 16:00 , while the participants in the first group are free to eat all day . Apparently, the weight of the participants in the second group lost 1.4 pounds more than the participants in the first group . Also reduced their waistlines 4 inches more than the participants in the first group who ate six times a day .
Patients were afraid they would starve at night , but it was not hunger too whack because they 've been eating until satisfied . While they were eating six times a day just does not feel satisfied . It was quite a surprise .
Blood sugar levels of participants in both groups also fell significantly more than participants in the first group . These diets can also be applied to those who do not have diabetes but want to lose weight.
Based on the above results , the researchers in the UK diabetes research community said that this study provides additional evidence that eating less frequently with the larger portion was more effective than eating frequent small meals . However, he said that still needed a larger study in a longer time span.
" However , a larger study in a longer period is needed to support this research , before we can make a change in dietary advice for patients with type 2 diabetes , " said a researcher from the English .

5 Bad Habits When Cooking Which Can Damaging a Diet

The dishes that we eat every day , either home or dish dishes eating houses usually contain a lot of calories even some recipes to annotate restaurant recipes and contain extra hidden calories . But home cooking we can control the size of calories alone , then that's the reason why home cooking is a brilliant idea for us who want to lose weight . Unfortunately , there are certain habits when cooking is not healthy and it ruin your diet efforts .
Like what unhealthy habits that ? Here's mistakes when cooking that can disrupt your diet efforts .
1 . Too much use of oil
Olive oil is a good fat , but you must be wise when using it as a tablespoon of olive oil contains about 120 calories . Even though it seems few, if not addressed, you may enter additional 360 calories to your dish . And unfortunately only use one tablespoon of oil is quite difficult , especially when cooking vegetables because vegetables quickly absorb the oil . To reduce the use of oil , steamed vegetables before cooking .
 
2 . Lazy measure servings
Food portion control is important in the diet efforts . However , measuring each ingredient dishes after a tired day's work would require extra time . Instead , many are then measured with a dose of ' roughly ' that actually has the potential to add extra calories . Therefore , rather than have to pay dearly with weights back crawl , you should properly measure how many grains, fish , or other materials that are needed .
3 . Too follow recipes
If not too confident in the ability of self , it is tempting to follow the existing recipes . But unfortunately , if you just follow the recipe would lose a valuable opportunity to make a healthier menu . If it says one cup cream , for example , you can replace it with Greek yogurt or avocado team . This simple trick can cut calories without changing taste there you know.
4 . Pinch food while cooking
Resisting the urge to taste while cooking may sound impossible , especially if you 're starving . Although not dangerous, every mouthful can increase the intake of calories . Well , to avoid this, try to chew gum while cooking . Another solution , you can reduce the size of the meal as much as the amount of food that is picked .
5 . Unable to bear eating leftovers
The dinner was very tasty , you feel full and very satisfied . But things began to change when you're washing the dishes . At that time you accidentally glanced at the stove and saw there was still a bit of pasta left . Who can stand look delicious pasta in the kitchen ? To work around this , get rid of leftover food as soon as possible so as not to be tempted to touch it .

The Benefits of Vegetarian Diet

Various scientific studies prove that many of the health and environmental benefits derived from the consumption of grain products , vegetables , and fruits . No need to try a variety of new diet .
Simply being a vegetarian you can lose weight , prevent cancer , and several other diseases . Some of the benefits you can get if even this diet as a vegetarian.

1 . Preventing disease
A vegetarian diet is the only low-fat diet that is very effective for preventing coronary artery disease . Because animal fats contain cholesterol while high in fiber and vegetable contain more healthy.

2 . Lose weight
According to the Centers for Disease Control and Prevention ( CDC ) and a division of the CDC , National Center for Health Statistics , as many as 64 percent of adults and 15 percent of children ages 6 to 19 are overweight and at risk of developing weight -related diseases such as heart weight , stroke , and diabetes.

3 . Longevity
Residents of Okinawa Japan has the longest life expectancy in the world because of eating fruits , vegetables high in fiber and soy on a regular basis . Becoming a vegetarian you will extend the life of around 13 years.

4 . Reduce the risk of foodborne illness
The CDC reports that foodborne illness can result in 325,000 people are hospitalized due to food poisoning and 5,000 deaths in the United States . According to the U.S. Food and Drug Administration ( FDA ) , foods rich in protein such as meat , poultry , fish , and seafood are frequently involved in outbreaks of disease . Because the bacteria that result from animal foods with poor quality like salmonella.

5 . Relieve symptoms of menopause
Many plant foods contain nutrients that are beneficial for pre- menopausal and menopausal women . Soybean is one of the vegetable which are rich sources of phytoestrogens . In addition to soy phytoestrogens also found in apples , beets , cherries , olives , pumpkin , and sweet potatoes . These foods can balance the hormones associated with menopause symptoms .

6 . Reduce pollution
According to the U.S. Environmental Protection Agency ( EPA ) , the chemical and the results of animal waste from factory farms accounted for more than 173,000 miles of river pollution . With so many animals such as cows consume the rice piracy had not done so many animals use chemicals to fertilize the plants .

Fad Diets, Quick Weight Slim but Quickly Too Fat Again

Although it is starting to many different types of diets that claimed to lose weight fast but you should still pick and choose the right type of diet . If not , it is not impossible even pose another risk to the health of the body .
Fad diet is a diet that encourages a person to eliminate one type of food or certain nutrients in the preparation of the daily menu . This diet is usually done with short-term programs that focus on trimming certain amount of calories .
Usually this diet promises no significant weight change in a short time and instant .
In fact fad diets or diet this instant a person can indeed make a quick trim , but unfortunately this diet also makes them easy to be fat anymore . Even by Aldis can make people who are already slim has become fatter than before dieting . The effect is like a yo-yo diet , slim fast and quick fat again .
No doubt a healthy weight loss at least 0.5-1.5 kg per week or in stages . If done instantly or down weight exceeds that amount , then the fad diets that you do can be said is not healthy . So why the weight of someone who is down can quickly go back up ?
Usually due to less calorie intake . People do need calories to move , well, if he intentionally starve or fasting for too long , then the calories in little absorption and metabolism can be damaged . So then he's fit to eat normally , nutrients not absorbed by the body and stored as fat .
In addition it could be because of stress . They are too obsessed with weight often vent her stress also on food as a form of release . This is reasonable because stress triggers hormones which then affect also the appetite .
It could also be due to stuck low fat claim products , such as non - cholesterol products . Sometimes cholesterol zero but to jack good taste usually later so high in salt or sugar composition .

Diet Myths and Facts, Chili Can Help Burn Fat

Slim body is a dream for most people , both men and women . Well, for the body slim and proportional weights can be obtained , let's identify some facts and myths about diet follows .Why is it better to have the ideal body ? The first is to invest life . With have a healthy body and ideal body the same thing to save . Because the more overweight the higher the risk of disease degeneratifnya . Get familiar with the myths related to diet .

1 . Drinking cold water makes fatSome information says that while diet should avoid drinking cold water because it can cause the fat solidifies and difficult to remove . When in fact the water has no calories .Instead of cold water to drink later on in the body will be warmed inside the appropriate temperature . But energy use is not very large , especially when compared with exercise .2 . PMS make women eat moreThis may be true , but it certainly can not be leveled will happen to all women who menstruate . Usually this occurs because of changes in estrogen production . Well , the appearance of these changes often make women nauseous and uncomfortable , so take it out on food .

3 . Lack of sleep makes the body fatLack of sleep could be caused increased appetite . Because lack of sleep is closely related to the selection of less healthy foods .In addition , lack of sleep also makes disrupted biological rhythms . When the rhythm of the body is disrupted one trigger hunger hormone , the hormone ghrelin , increased production and tends to make a person hungry .

4 . Chili aids burn fatWhen eating spicy foods , it happens to an increase in metabolic rate . Even so , the process of this increase occurred in the number of small and not significant for weight loss diets .

Ole of Water in Weight Loss Program

One of the benefits of water is healthy can help you lose weight by cutting fat . However, some information mentioning that drinking water conditions also benefit . Well , which is actually more effect on the body . warm or cold water ?
Drinking enough water , either cold or warm , it will help with weight loss long-term . Although the actual cold water over a positive effect on weight due to equalize the temperature of water in our stomach will burn more calories but the effect is very small .
If you like eating processed foods and salty foods , drink 8-10 glasses of water per day will help reduce your weight . Therefore , water is known to help lower body mass index. Drinking enough water per day also ensures you full faster and eat less .
Therefore , for you who want to lose weight , it could not hurt to eat more water in cold temperatures so that the calories burned are also a little more .
To be sure , the maximum benefit of water to lose weight can only be obtained if you eat them with no other additives excessively . For example, if you prefer a sweeter drink with cold temperatures , so even if the temperature is cold but it will not help the process of burning calories . This is caused by high levels of sugar or sweeteners are used .
If the water is considered boring , you can add other natural flavors of fresh fruit slices or droplets as lemon , cucumber , or lime . You can also add ginger or mint leaves .

Diet Not Just Weight Loss Affairs

Many people are mistaken about the diet . Its use was always considered to lead to weight loss . Yet according to nutrition experts , in fact broader sense diet and not merely about weight loss , you know.

According to nutritionists winning the title of Master of Nutrition and Dietetics from the University of Sydney , Australia , this diet can also be used to distinguish the source of calorie intake division . For example, high - protein low-fat diets , low GI diet , and so on .
The number of people who are often mistaken about the use of the word diet . It is not directly give a negative sense , no wonder people so antipathy if bumped word ' diet ' is adapted from the English language .
This stigma then apply the settings to make their particular diet or being teased for being fat diet , although it really is not .
One example that many diets are weight - loss is applied . The following suggestions are recommended for weight - loss diets :- Try to eat often but less. Try to eat every 2-3 hours so that no session ' revenge ' .- Drinking water 10 minutes before eating because you may actually thirsty . Water also can meet so that you can stomach full longer .- Chew slowly and use a fork / chopsticks .
When dieting with weight - loss goals , it is important for you to select the right foods . One is rice . Brown rice and basmati rice is better than white rice .
Moreover , to choose dairy products with low-fat or skim types . Avoid milk and its use should be replaced with soy or skim milk . Set aside the chicken skin and fat also on meat . Do not forget food boiled , in a specially , in the cah , and baked is better than fried foods .

This is the Healthy Food Claimed But Derail Your Diet

Are you damaging a diet with the type of food that you think better when they are not healthy ? Fruit smoothies , granola , muffins, cakes are some foods that sounded healthy. Low calorie and friendly for dieters , but actually quite the opposite .Do not be fooled by manufacturers are often high in calories hide and show the face and claim " plus vitamins " or " all natural ingredients " " organic " . One 's understanding of nutrition which ultimately encourages us to make unwise choices . Here are foods that have earned a reputation healthy when they are not worthy.

Mufin Oats , Corn and BlueberryThey sound like without sin . However , mufin at coffee shops often made ​​with white flour dirafinasi . That means the category of junk food . Even oat muffins will contain more white flour than oats are rich in fiber . Not including the oil , butter and of course a lot of sugar . Portions were large , it means the cake muffins can deliver 500 more calories to your body without a fight !Do not be fooled by the word muffins . It could be that the original identity is a giant cupcake and when you eat at breakfast , the menu was not better than donuts glazed , and sad also contain more calories.

Nutritious DrinkTrue , the experts often call this one candy product in liquid form and no better than soda , fruit punch , sweet tea or other sugary drinks . They are filled with sugar that can easily add a few pounds after you eat them .The content of vitamin B and C they offer certainly will not cover the presence of sugar . Besides the serious dieter knows for sure , they will get vitamins from other sources , which means extra doses especially in sugary drinks will only add to the kidneys and urine soiling . If you feel your diet low in vitamins , better take a multivitamin , eat fruit and drink water.

Nutritional Bars They , the producer , called him a snack without making worry . Rod-shaped , rich in nutrients , fiber, fruits , high protein but low in calories . However, some well-known brands actually contain saturated fats and of course sugar and hydrogenated oils and other synthetic materials . Remember too , there are preservatives in the list .In fact they sometimes have equivalent calories candy beam . If you are not active enough to burn the high calorie snack that goes when you are ' healthy snack ' it , you really have to sabotage your diet .Tips to avoid unnecessary sabotage , you can make a mix of protein and carbohydrates with consumed apple with a little peanut butter or a cup of wine with a slice of low fat cheese being . But if you still want to choose branded nutritional bars which have less than 200 calories and 2 grams of fat maximum ( chapters you still will get a bonus of 2 grams or less fat anymore ).

GranolaGranola is usually made ​​from natural ingredients that are still entirely intact , such as whole wheat , oats , seeds and dried fruit . However, the materials will be coated with sugar syrup that is supplying large calories .One medium bowl with granola and milk can easily incorporate 600 calories into the body . Of course it becomes a big problem , especially for those of you who are working keep your weight stable. If you still want to eat granola ( and still want to lose weight ) , who tinkers calories by mixing low-calorie granola and cereal and nonfat yogurt containing flavors .

Commercial SmoothiesSmoothies are another type of food that is easy to come by and have a healthy image . However the statistics , especially for smoothies you buy outside , to the contrary . Counted calories and sugar in the drink mix in the stores really quite high .Again, because there are other materials that are rich in fat and junk , such as fruit drinks , syrups , ice cream , yogurt and even the original milk chocolate syrup . Some great smoothies has nearly 1,000 calories . It was even more than one serving of fast food .Part of what makes it worse, commercial smoothie can overwhelm your body with sugar until more than 25 tbs. So he went and absorbed the blood, we can be sure your mood is affected, you are so easily cranky, irritable and lethargic.
 The best advice , make your own smoothies at home . You can keep the calories and sugar by making use skim milk , fresh fruit , nonfat yogurt . One of the universal common standard is a half cup of skim milk , 1/2 to 3/4 cup of fresh fruit and 1/2 cup nonfat yogurt with 3 or 5 ice cubes . You can replace the combination of fruit or yogurt flavors to produce your favorite smoothie.

Energy DrinksYes , this type of product one often comes up with a marketing strategy that is sexy . But they are not as bizarre as ads served . They boost the energy of caffeine .Indeed , some of them have less caffeine than a normal cup of coffee , such as 50 mg in some products , while the normal coffee typically contains 100 to 150 mg . B vitamins and amino acids that are not actually give additional meaning to your body .One is for sure their high sugar content , which can enter the blood vessels quickly and ironically not provide energy in the long term . So it is better for downing a cup of coffee or tea for a caffeine fix in the body and if you need a sweetener , a spoonful or 2 teaspoons of sugar or sweetener is perfectly adequate .

Vegetarian and Demitarian, Diet Can Save the Earth

Now the diet into a healthy lifestyle . Many people adopt a vegetarian diet . Diets that do not consume animal products is more healthy for the body . It is also more energy efficient .
As noted a study that says a vegetarian diet can reduce carbon emissions earth . The newly released study highlights that the decline in meat consumption can help save the earth .
Climate Focus , climate policy advisor firm and the law , found that research farm annual carbon emissions can be reduced 50-90 % by 2030 . Thing that can be achieved by doing 12 strategies , such as switching to a meat -free lifestyle , reduce food waste , and introducing new agricultural practices .
Charlotte Streck , Climate Focus director , said 70 percent of the emissions associated with livestock farming . Livestock industry spends 30 % of land on earth and 33 % of the arable land area used for growing fodder fields .
In addition , less than 4% of what cattle eat goes into the production of meat and milk . The rest is released as methane , one of the greenhouse gases .
Methane is a gas heating effect 25 times stronger than carbon dioxide . Release of methane into the air triggers more rapid global warming .
In the report of the United Nations ( FAO ) , entitled Livestock 's Long Shadow : Environmental Issues and Options ( November 2006 ) , said that the producer of industrial animal agriculture is the largest greenhouse gas emissions , about 18 % .Greenhouse gas emissions include the livestock industry 9 % carbon dioxide , 37 % methane , 65 % nitrous oxide ( 296 sefek stronger warming than carbon dioxide , and 64 % ammonia ( cause of acid rain ) .
By becoming a vegetarian , earth can be saved because of reduced production of methane gas . Streck also said a vegetarian diet can help people become healthier , thereby reducing the burden on the public and private health systems .
Another way to reduce meat consumption by applying demitarian diet . Demitarian is the latest diet to reduce by half the consumption of animal products . Similar to flexitarian ( vegetarian diet on weekdays ) , the concept of demitarian diet by reducing animal products , but that does not mean do not eat them at all .
By reducing half the consumption of animal products , can reduce agricultural greenhouse gas emissions by 25-40 % . There was also a reduction in nitrogen pollution by 40 % nitrogen . Nitrogen pollution causes poor air quality and lower oxygen levels in the water .
Animal products can be replaced with plant-based foods , such as vegetables , fruits , nuts . With consume plant foods , people will avoid the various diseases , one of which heart disease .
Many positive results are obtained by applying a vegetarian diet and demitarian , the health of the body more alert , be more healthy environment , and the earth was also saved .