Mediterranean Diet Could Delay Senile

Mediterranean diets have long known the benefits for patients with diabetes, including lowering the risk of heart disease, cancer, Alzheimer's up death. But a new study found this diet also can delay memory loss or dementia that often occur with age a person.
A diet rich in olive oil, fruits, vegetables, nuts, fish and low in saturated fat is known to contain high antioxidants and unsaturated fatty acids such as omega-3 that have a positive impact on the heart and brain.
Because there is no definitive method of treatment for this serious condition, the factors that can be modified and delay the appearance of symptoms of dementia or senility as diet is becoming very important.
This conclusion is obtained after the researchers collected data from 17,478 people diet Afro-American and Caucasian with an average age of 64 years. Participants are also given a number of tests to measure the ability to think and recall them during the four-year study period.
The result, seven percent of participants reported having impaired thinking and memory skills during the study. But participants were healthy and had approached the diet Mediterranean diet experienced a reduction in the risk of cognitive decline by 19 percent.
Nevertheless, this has not been proven diet can reduce the risk of cognitive decline in participants who were patients with diabetes. Researchers believe this is due to the diabetes causes damage to the brain through increased levels of insulin and hypoglycemia, which can not be prevented or treated by dietary changes alone.
In addition, no evidence if someone who experienced cognitive decline will be recovered simply by changing his diet and switching to a Mediterranean diet. Only a few previous studies have confirmed this Greek-style diet may provide protection to the brain and prevent further cognitive decline.
But equally important, this is just one of several important lifestyle components that can play an important role in maintaining cognitive function in old age. Goods, preventing obesity, not smoking and taking drugs diligently to address conditions such as diabetes and hypertension are also important.

The Main Foods For the Mediterranean diet

The Mediterranean diet is a nutritional recommendation inspired by the traditional diet of southern Italy, Greece, and Spain. The main key to this diet, the consumption of vegetables, fruits, and olive oil.

In a research says the Mediterranean diet can reduce risk of heart disease and stroke. This diet also encourages people more efficient while maintaining a healthy diet. You are interested in this diet? Here are the main food ingredient in the Mediterranean diet.

 1. Olive Oil 
Good source of fat intake Mediterranean diet is olive oil. Every day, the dieter is consuming four or more tablespoons of oil is good for heart health.

2. Nuts 
Study participants ate three or more servings of nuts each week. They are encouraged to eat a combination of walnuts, almonds, and hazelnuts every day. Consumption of beans, peas proved good for the heart and rich in protein to in order to stay full.

3. Fish and White Meat
 Mediterranean dieters consume 3 servings of fish and seafood per week. You can eat fish rich in omega-3 such as tuna or salmon. In addition, consumption of lean chicken or turkey.

4. Fresh Fruit
Including fresh fruits 100 percent fruit juice also important in this diet. Dieters consume 3 or more servings of fresh fruit every day and fresh fruit juice to 237 ml to 355 ml.

5. Fresh Vegetables
In addition to fruit, fresh vegetables are also important for the Mediterranean dieters. Two or more servings of vegetables per day and at least one serving of raw vegetables such as salad serving per day.
 
6. Sofrito 
Sofrito is a sauce is generally made from tomatoes, onions, garlic, peppers, and cilantro. Spices that are sauteed with olive oil and vegetable dish usually made sauces, pasta, and rice. Dieters consume sofrito is usually at least twice a week.

6 Tips Fit When You Wake Up In The Morning

When we wake up we often experience drowsiness and body still feels weak attack. Though you have to get ready in the morning doing activities like taking care of children as well as couples or getting ready to go to the office. In order for the body immediately excited and did not weak when I wake up, there are six ways you can do healthy. good luck ..

1. Drink Water 
Start your day by drinking a glass of room temperature water (not too hot or cold). Then drink water again until breakfast time.In addition to preventing dehydration, water also helps rid the body of toxins. For maximum effect, you can add a little juice or lemon slices. Lemon contains electrolytes that are like electricity, refreshing tonic for the liver and the body.

2. Move 
After you wake up, do not be tempted to pull the covers back and laze around because it will make you more limp. Get up out of bed, doing stretching and jog in place. If your house is two-story, go down and up the stairs for a few minutes so that the body is ready to move to the next activity.

 3. Pull Breath In 
Take a deep breath in, then remove it slowly. When breathing, imagine beautiful things and fun. Repeat up to five times. This method can increase the level of serotonin (happy hormone). Keep in mind, in a deep breath, which really is the pick of the stomach, not the diaphragm. To ascertain whether the breathing is done properly, the stomach should bulge or expand when breathing.

4. Simple Yoga
Still not too excited? Try doing simple yoga moves such as downward dog and plank in the morning. This position will revitalize internal organs and chest and abdominal area. Makes it easier to get the energy and passion for activism.

5. Healthy Breakfast 
Avoid foods high in sugar and white carbs because it will make your blood sugar rise faster, but also falling rapidly. The result will be felt increasingly limp body. Eat a balanced diet rich in protein and fiber. You can get it from whole grains, steamed broccoli or apples.

6. Need Supplements When drinking 
Women tend to be more at risk of vitamin D deficiency and magnesium than men. These two important nutrients to help the body stay energized. Recommended consume 1000-2000 milligrams of vitamin D and 100-250 milligrams of magnesium per day. But remember, if only minimum level of dietary consumption of vitamin supplements and minerals are lacking from your daily diet.

Weight Loss Diets Without Torturing Your Body And Mind

When dieting to lose weight, many people who were short-lived because it was keeping a healthy diet is a pressure. The average dieter instill the mindset that when dieting, then he must starve, count the number of calories in each meal and snack should forget the bad.  

Though diet is not as scary as it was. Someone could set up a healthy diet without him realizing it. That is, the diet has become a habit, needs and everyday lifestyle. Here are some ways that you can do, so that your diet program successful

1. Do not Eat Snacks Direct from Great Packaging 
People tend to buy or wrap food in large portions because the average price is cheaper. The tendency of people who eat a snack straight out of the bag, he will continue to eat until there is nothing left anymore. Based on some research, people will consume 20-25 percent more when eating from a large container.The solution, Modification of serving size. Put snacks in containers / packaging smaller. Example ice cream 1 liter, can be divided into small places. Most delicious snack that only the first two bites. Rest we eat because unfortunately if not spent.

2. Choose Lean & Glass High to Drink 
An experiment involving professional bartender, asked the bartender pouring a drink-sized 1.5-ounce shot into two glasses. One in the high glass and slender, the other short and wide in the glass. "When poured in tall glass, fitting 1.5 ounces., But when they pour into a short glass, plenty of rest, 37 percent," he said.It means that people will tend to pour 37 percent more drinks into glasses were short and wide. Does not matter if the water is poured. However, your calorie intake will be excessive if it is high-calorie drinks such as cola, milkshake or cappuccino with whipped cream.

3. Replace Eat Big So Small Plates 
The average person ate 25 percent more when eating a large plate. Therefore, giving the illusion of a large plate of food look small. While the trend is filling plates with food until it is full. While a small dish will make food look great and full so we could keep eating so as not excessive.

4. Same portion, a Few More Calories 
When it is used to eating large meals, usually people would feel so full when eating smaller portions. But there are ways to work around this. With equal portions you can reduce your calorie intake.If you make smoothies blender just long. Happens a lot. Increasingly (food / drinks) blend, the higher the level of satisfaction. Alternatively if you eat a burger, stacked lettuce, tomato, onion. Meats little. (Amount) remains, but the content of vegetables . fewer calories but the same portion.

5. How to imitate French People Eat 
In the book titled 'Why French Women Don's Get Fat'. First, the French realized how much he should eat. Second, Before eating food they see first. Okay I want to eat rice by now, side by now. This method is useful for creating a mindful eating, where we will focus on the food available at the front of the eye. So that the level of satisfaction with higher food and prevent us from eating more than I should.The third is to wait 20 minutes before adding more food. Why should it be 20 minutes? In the body there will be biological reactions that make us love the brain signals that we've eaten enough, already had the energy to move again. And the signal that it took 20 minutes to get to the whole body.

8 Steps to Healthy Weight Gain

In previous articles have disclosed some tips popular weight loss and healthy for our bodies. But diet is also not dwell on weight loss alone, it turns out your diet can also apply to weight gain. At the time this article will be explained tips for healthy weight gain. weight increase program can be started with sufficient caloric intake. Here you need more calories than the body needs to maintain your ideal weight. For a woman, every day needs about 2000 calories. So to gain weight then you have to add calories of the average daily needs. Take the high-calorie diet, but must pay attention to health. Here are some healthy tips to gain weight on a diet that you can try

1. Complex Carbohydrates 
The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Good sources of carbohydrates come from fruits, vegetables and whole grains. Healthy carbohydrates can also be obtained from brown rice, boiled potatoes, bread and cereals made from whole grains.

2. Protein Low Fat 
Your body needs protein to build muscle, organ structure and function of keeping the body's immune system. You need to carefully choose healthy sources of protein, such as from fish meat, eggs, milk, chicken and beans. It's okay to eat meat, but only twice a week limit. Choose fresh cut meats and avoid the processed like sausages, salami, pepperoni or burgers.

3. Healthy Fats 
Required body fat as an energy reserve, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But you must be careful, consume healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6. You can get it from salmon fish, nuts, olive oil and fatty fruits like avocados.

4. Complete Vitamin 
Eat colorful vegetables and fruits so that your vitamin needs are met. You can combine several vegetables and fruits a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, K, and so on. Eat at least five to six servings of fresh raw fruits and vegetables per day.

5. Inadequate Minerals 
Calcium, iron, zinc, phosphorus, iodine, sodium, potassium, and fluorine is a type of mineral that the body needs. This mineral type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle work, and many other functions. Almost all foods contain minerals such as vegetables, nuts, red meat, salt, milk or cheese.

6. Expand Water White 
Eat healthy drinks such as pure orange juice, guava, mango or vegetable smoothie. And the most important is water. It's clear, water white fade efficacious toxins in the body, digestive system, skin retain moisture, maintain kidney health. Drink at least eight glasses of water per day.

7. Sport 
A healthy body contains will not be realized if you are lazy to exercise. Types of cardio exercises such as jogging, brisk walking and aerobics can make the body look but do not contain excessive sagging due to fat. Besides routine also do weight training. This exercise can work your chest and arms more toned and beautiful.

8. Say No To Junk Food 
Stop your habit of eating junk food such as burgers, hot dogs, pizza, chips air-MSG or frozen processed meat. These foods contain saturated fats and trans fats are not only store fat but also increase the levels of bad cholesterol. Choose foods little or no sugar and most importantly, low in fat.

Benefits Of Coffee And Tea

Coffee and tea is a good source of caffeine and familiar we consume daily. Implies a useful addition, the program has two drinks a good role for the health of the body. Coffee and tea are sources of caffeine are similar but different. Which do you choose?

Coffee and tea beneficial to repel drowsiness and can improve your mood. besides it is also called a second beverage can streamline weight and increase muscle mass. Many more benefits of both these drinks, even according to the study found that coffee and tea efficacious to prevent several kinds of diseases. With various properties above would be a good recommendation for our daily consumption. But which one of them has a greater efficacy? The following is a summary of the various properties of both these beverages, may be useful

 
1. Repel Drowsiness
Per 8 oz (237 ml), coffee contains 95 mg of caffeine. This figure is much higher than that tea contains only 14-61 mg of caffeine. So, coffee is more effective to eliminate sleepiness.

2. Prevent Disease
In terms of preventing disease, coffee and tea are equally good. Both have different health benefits. Coffee, for example, lowering the risk of type 2 diabetes and skin cancer, while tea improve the immune system and prevent prostate cancer. In addition there are many benefits derived from the consumption of coffee and tea.

3. Slimming 

You're running a weight loss program? Consume green tea, as EGCG and caffeine in it helps shrink fat cells and make muscle cells more active.

4. Increase Muscle Mass 

Tea is better at burning fat. However, if you want to increase muscle mass, choose coffee. Caffeine can stimulate the muscles, so that can make you energized for exercise.

5. Improve Mood 

When the mood is bad, drink a cup of hot tea. This drink can reduce anxiety and tension.

Sources of Nutrients for Vegetarian

Being a vegetarian is a lifestyle choice. This option must be taken with a positive reason. Could have confidence in caring for animals, or for the sake of a healthier life.

Basically vegetarian has the ability in improving the health and emotional stability. According to the study, a vegetarian can live longer and healthier. This is because vegetarians avoid cholesterol and saturated fats that come from animal.

The key to becoming a vegetarian is consuming a diet consisting of fruits, vegetables, leafy greens, whole grains, beans and other vegetable food sources. Required balance, nutrient regulation, and full intention to be a vegetarian.

It is important to increase knowledge about nutrition. This is to keep the body healthy condition. The following nutrients are derived from a vegetarian diet as a substitute for meat dishes.

1. Protein
To get the protein you can get it from beans, soybeans, tofu, and peas.

2. Iron
These nutrients are obtained from consuming like spinach, dried fruits, cashew nuts, and tomatoes, as well as cereal or oatmeal.

3. Calcium
To get these nutrients, you can eat kale or broccoli product the easiest, basking in the morning.

4. Omega 3
Nutrition is often found in these fish, it can be replaced with soy beans and walnuts, avocados and olives.