5 citrus waters that help you lose weight

5 citrus waters that help you lose weight

December 21, 2021

There is no magic formula that can help burn fat overnight

thanks to their properties, they can help increase energy expenditure and therefore lose weight

5 citrus glasses of water

Citrus waters: grapefruit

One serving of grapefruit (150 grams) provides just 43 calories and good amounts of fibre, calcium, iron and folic acid which help prevent constipation and other digestive problems.

It also has a high concentration of vitamin C and antioxidants that promote the oxidation of fats and give a feeling of satiety.

Ingredients

• 1 grapefruit
• 1 bunch of watercress
• ½ glass of water

Preparation

• Put a peeled, seedless grapefruit in the blender, along with a bunch of watercress and half a glass of water.
• Work all the ingredients until they are well integrated, add the ice and enjoy.

Lime

composed of 94% water and provides only 17 calories per 100 grams.

contains flavonoids, which improve the functions of the digestive system.

Take advantage of the benefits of lime by preparing a non-alcoholic cocktail "Shirley Temple" (in honour of the child actress and later US diplomat)

Ingredients

• 35 ml of grenadine
• 14 ml of lime and lemon juice
• 85 millilitres of water
• 2 cherries
• Ice to taste

Preparation

• Mix all the ingredients in a large glass, shake and decorate with cherries. Add ice to taste and enjoy at any time of day.

Tangerine

a large number of antioxidants that help improve digestion and the body's ability to lose weight.

To reap the benefits and enhance the effects, you can prepare this drink with tangerine and green tea.

Ingredients

• 200 ml of tangerine juice
• 50 ml of green tea
• Ice to taste

Preparation

• Prepare the green tea infusion. When it has rested for 5 minutes, mix it with the tangerine juice. Add ice before serving and garnish with a mandarin wedge.

Orange

helps reduce blood cholesterol (LDL) levels.

Ingredients

• ½ litre of cold water
• ½ litre of orange juice
• 250 ml of cranberry juice
• 100 ml of lemon juice

Preparation

• In a large jug pour the three juices and water and, after mixing, serve with ice to taste.

Strawberry

on the list of foods that provide the most vitamin C

it has high antioxidant power and a large amount of dietary fibre. One cup provides only 46 calories.

Ingredients

• Blueberry juice
• 1.8 l of water
• 200 g of strawberries
• 20 ml of yellow lemon juice
• Mint leaves
• Ice to taste

Instructions

• Blend all the ingredients in the blender.
• Enjoy this citrus water three times a day and add a few mint leaves for a more refreshing touch.

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Diets for healthy weight loss

Diets for healthy weight loss

December 21, 2021

Although several diets allow you to lose weight healthily, it is always best to check each case individually with the help of a nutritionist. Only in this way will it be possible to obtain a diet designed according to individual needs.

The most famous diets are not always the most sustainable in the medium and long term, or they are completely harmful to health. For this reason, in today's article, we present 3 diets to lose weight in a healthy way, whose sustainability is guaranteed.

In the next few lines, we will go into detail on these diets currently considered healthy. Take note!

3 diets for healthy weight loss

Following a correct diet is essential for achieving a healthy and balanced weight. In this sense, it is advisable to follow diets that guarantee the supply of all nutrients. Furthermore, as a study published in the Journal of Research in Medical Sciences reports, it is equally important to reduce calorie intake.

The nutritional and energy requirements of each individual, however, vary according to age, lifestyle, and state of health. Therefore, even if in the next few lines we present 3 slimming diets currently considered among the healthiest, it is advisable to consult a nutritionist, who will help you choose the diet that best suits your needs.

1. Ketogenic diet

Although this diet has been the subject of controversy in the past, it is currently considered one of the best options for weight loss. The above is supported by research published in the International Journal of Environmental Research and Public Health.

The mechanism is simple: minimize carbohydrates. It is a diet that does not limit quantities, but only a certain group of foods. Being able to eat without limits in terms of volume makes it easier to follow her.

The difficulty lies above all in the first weeks, during which you can run into a sort of sugar withdrawal syndrome, which is eliminated. However, once this effect disappears and if the diet is well planned, following it becomes easier.

It is a diet that is absolutely safe for health in both the medium and long term, as long as the recommended daily amounts of protein are not exceeded: 0.8 g / kg of body weight. Some changes make it easier to use, such as limiting carbohydrates from a certain time of day.

The ketogenic diet aims to minimize carbohydrates. For this reason, it is currently one of the most popular diets for weight loss.

The ketogenic diet aims to minimize carbohydrates. For this reason, it is currently one of the most popular diets for weight loss.

2. Intermittent fasting between diets for healthy weight loss

It consists of alternating long periods of fasting (at least 16 hours) with others in which food intake is allowed. According to a review published in the Annual Review of Nutrition, intermittent fasting is good for health in the medium and long term, as it promotes weight loss and can also improve metabolic health.

Thanks to the hormonal system, which regulates the appetite hormone (ghrelin) immediately after waking up, it is easy to follow. A useful strategy is to drink coffee on an empty stomach to induce satiety and make the fasting period more bearable.

To maximize results, it can be paired with a ketogenic diet or a carb restriction from a certain hour onwards. There are several protocols, but the least restrictive and which works best is 16: 8, which involves skipping breakfast or dinner. Others provide for a full day of fasting every 2 or 3 days.

3. Diet of the sea

It is a version of the Mediterranean diet that prefers the consumption of fish over meat, according to a study published in BMC Public Health. It does not include the consumption of bread as an accompaniment, nor of wine as a "heart-healthy" drink.

It is a common diet in the Nordic countries and guarantees adequate levels of vitamin D thanks to the consumption of oily fish and dairy products. Vegetables are an indispensable element and carbohydrates do not form the basis of the food pyramid. As fats, mainly oils and nuts are used, although it is also possible to include avocado.

To improve results, you can combine it with intermittent fasting. Plus, it's a heart-healthy diet. It is important to vary the type of fruit and vegetables, as well as the type of fish (preferring the blue one to the white one).

The advantage of this type of diet is that it is a variant of the Mediterranean diet. Therefore, it is simpler to follow.

The advantage of this type of diet is that it is a variant of the Mediterranean diet. Therefore, it is simpler to follow.

3 diets to lose weight in a healthy way: which is the best?

Of these 3 diets, probably the most difficult to follow is the ketogenic diet. In our country, the use of bread as an accompaniment and the consumption of carbohydrates is quite frequent. Consequently, limiting its consumption can generate some initial rejection. Also, during the first few days, you may experience episodes of fatigue until you get used to ketosis.

The sea diet can therefore be the most practical and easy to follow alternative. It bears a reasonable resemblance to the Mediterranean diet, except the increased consumption of fish and the lesser importance given to cereals. On the other hand, it greatly reduces alcohol consumption, which is a more than effective weight loss

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Creamy Avocado Soup: An Easy Recipe

Creamy Avocado Soup: An Easy Recipe

November 18, 2021

We show you how to make a dish full of high quality essential nutrients that you will love. It's creamy avocado soup, a good way to include unsaturated fats in your diet. Plus, it's a very simple preparation, it won't take long to get a fantastic result.

Fat intake is essential when the goal is to safeguard health. These nutrients have been demonized for many years, but today they are known to be important for optimal functioning of the body. Only trans-type lipids should be avoided, as they have inflammatory characteristics.

Benefits of avocado

Avocado can be found in the supermarket at any time of the year. To experience its positive effects it must be included in a balanced and varied diet.

Improve cardiovascular health

Avocado is a source of omega 3 fatty acids. These nutrients are capable of reducing inflammation, which facilitates the functioning of the organs and systems of the body. It should be borne in mind that inflammatory mechanisms are often the basis of many chronic and complex life-threatening diseases.

According to research published in the International Journal of Molecular Sciences , it is essential to ensure a regular intake of omega 3 lipids to reduce the incidence of cardiovascular disease. These nutrients prevent the development of atheromic plaques which could lead to circulatory disorders.

However, it is essential to ensure that your intake of omega 3 and omega 6 is balanced. This is achieved by increasing the presence of oily fruits and extra virgin olive oil in the diet. Even oily fish helps. This keeps inflammation under control, a necessary process, but not to be over-promoted.

Stimulates muscle recovery

Athletes need a higher intake of omega 3 fatty acids, especially when they suffer a muscle type injury. Effective control of inflammation on these occasions can improve the body's response. A study published in the journal Nutrients demonstrates that more efficient regeneration is achieved .

The ideal would be to achieve a daily intake of at least 4 grams of these nutrients. For this, it may also be necessary to resort to integration; or you can include avocado and oily fish in your regular diet.

However, simply taking fatty acids will not be enough. This strategy will have to be accompanied by an adequate consumption of proteins. These are the nutrients responsible for building muscle tissue. It is the only way to achieve optimal recovery by reducing the risk of relapse in subsequent events.

Prevents the development of chronic diseases

Avocado isn't just useful when it comes to preventing cardiovascular disease. Contains a significant dose of vitamin E , a nutrient with antioxidant potential. This element helps neutralize the formation of free radicals and their accumulation in the tissues.

In this way, inefficiencies in the functioning of organs and mutations due to cell replication are prevented. In the medium term, there is a lower incidence of various chronic and complex diseases, according to a study published in the International Journal of Molecular Sciences . Specifically, vitamin E protects against neurodegenerative disorders.

Ingredients for the creamy avocado soup

To make a tasty creamy avocado soup you will need the following ingredients:

• 1 tablespoon of butter.
• 1/2 cup finely chopped onion.
• 1 clove of garlic, finely chopped.
• 4 cups of chicken broth.
• 2 ripe avocados, peeled and crushed.
• 1 teaspoon of lemon juice.
• 2 cups of cream.
• 1/4 teaspoon of ground cumin.
• Salt and pepper.
• Chopped fresh cilantro.

Keep in mind that you can buy ready-made chicken broth or make it at home. The latter option is the best, as you will get a tastier result and without any additives inside. However, you can always buy the product at the supermarket to save time.

As for avocados, it is essential that they are well ripe for the consistency to be adequate. They should be a bit soft to the touch. Always try to buy this organic product, as it has much higher organoleptic characteristics, even if it is a little more expensive.

Preparation

1. Heat the butter in a medium saucepan over low heat to prevent burning.
2. Once the butter has melted, add the finely chopped onion and cook for about 3 minutes , until it starts to turn transparent.
3. Then add the garlic and, after 30 seconds, the chicken broth with lemon juice.
4. Mix well and add the well-crushed avocado pulp. The goal is to bring it to a boil. When this happens, lower the heat and continue cooking for at least 7 minutes.
5. After this time, put the contents of the pan in the blender and blend until you get a fine and homogeneous result.
6. Return everything to the saucepan and add the cream, cumin, salt and pepper.
7. Re-light the heat on medium power for another 5 minutes .
8. Before serving, sprinkle the soup with finely chopped coriander. It is very good when eaten hot.

How to accompany creamy avocado soup?

Keep in mind that creamy avocado soup works well as a first course, but it must be accompanied by some other preparation to get an optimal supply of nutrients.

In general, avocado soup is considered to be a very protein-deficient preparation. For this reason, the best thing would be to accompany it with a second course of meat or fish, in order to ensure compliance with nutritional needs.

Don't forget that creamy avocado soup can be stored well in the refrigerator. Of course, it is important that it remains covered so that its organoleptic characteristics are not altered. It can be stored without major problems for a couple of days. Before consuming it, heat it slightly in the microwave and that's it.

Make a creamy avocado soup

As you've seen, it's really easy to make creamy avocado soup to improve your dietary intake of omega 3 fatty acids. These nutrients have a high quality and are necessary to ensure good control of inflammatory processes. Otherwise, complex and chronic pathologies could arise in the medium term.

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What does the delta diet consist of?

What does the delta diet consist of?

October 31, 2021

The delta diet has very little, if any, influence on the pH of the body. What is it and what are its positive effects?

The delta diet is a weight loss and health improvement program based on the need to balance the body's pH. In this article we will tell you in detail what it consists of, as well as the method for its preparation. However, it is important to point out that it does not enjoy the support of scientific evidence.

The first thing to clarify is that a good diet is based on the predominance of fresh food over ultra-processed industrial products. It is difficult to question this principle, no matter what diet we talk about. With this in mind, there are several ways to create a successful meal plan in terms of adherence, weight loss, and health improvement.

The delta diet promises to vary the pH

As we stated earlier, the delta diet aims to achieve greater alkalinity in the body through the consumption of foods that have a basic pH.

However, according to a study published in the Journal of Renal Nutrition , the kidneys are very efficiently responsible for maintaining acid-base homeostasis. There is no evidence that the delta diet can have a significant impact on this process, at least as far as blood pH is concerned.

Despite this, it is true that we can obtain a variation in the acidity of the urine by making significant changes in the diet. Just consider that the overall health effects of this effect are unclear.

Therefore, the delta diet starts from a wrong premise. This does not mean, however, that it is not beneficial to health. In fact, its advantage lies in the combination of foods.

Prioritize the consumption of fresh food

One of the pillars of the delta diet is the need to eat fresh foods as opposed to ultra-processed ones, something absolutely beneficial to health. In this way, it is possible to reduce the intake of simple sugars and trans fats, which are able to negatively affect the functioning of the metabolism and health, according to research published in the journal Pediatric Obesity .

By eating fresh food, we ensure the right amount of vitamins, minerals and phytonutrients. All of these are necessary for the physiology of the human body to develop properly, without alterations.

Therefore, one of the main guidelines of the delta diet is to avoid sweets, fast foods and high-glycemic carbohydrates, such as refined flours and industrially prepared meals.

Simmer food

Another positive aspect of the delta diet is its stance on cooking methods. The delta diet recommends low temperature heat treatments in order to avoid the formation of trans fatty acids and toxic compounds such as acrylamide.

According to research published in the European Journal of Epidemiology , regular acrylamide intake could be linked to an increased risk of developing ovarian cancer in genetically predisposed women.

Likewise, this feeding method also defends the need to limit the consumption of food additives. Many of them have not shown healthiness in the medium and long term, so the most appropriate thing is to be cautious in this regard.

The delta diet can be protein deficient

Despite the benefits mentioned, it should be noted that the delta diet is susceptible to a protein deficiency. This happens because most foods of animal origin are considered acidic, so he suggests limiting their consumption. As a result, muscle function and mass could be put at risk in the medium term.

Likewise, vitamin B12 and iron deficiencies can occur if the meat intake is not adequate. This can lead to health problems such as anemia .

The delta diet, a wrong principle with a better result

As we have seen, the delta diet is based on a misconception, as the pH of the human body cannot be significantly altered.

However, this does not mean that his approach does not have positive effects, although it does present the risk of not meeting the needs for proteins and some micronutrients. Therefore, before adopting it, we recommend that you consult a professional.

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7 benefits of carambola to include fruit in your diet

7 benefits of carambola to include fruit in your diet

October 16, 2021

Carambola is a fruit originally from India introduced in Brazil in 1817. The fruit comes from a small tree, the carambola, and contains several beneficial properties for health. The benefits of this food and understand the ideal amount of consumption and contraindications.

7 benefits of carambola that will encourage you to consume this fruit

To begin with, the professional explained in more detail the health benefits of carambola. Check out:

• Controls cholesterol: 

Izabella explained that the fruit helps reduce the absorption of fat from food. Thus, it controls total cholesterol and helps reduce bad cholesterol (LDL);

• It helps to prevent diabetes: 

“because it has enough fiber, it reduces the absorption of carbohydrates from other foods, having a hypoglycemic action”, said the nutritionist;

• It improves intestinal functioning: 

the professional explained that “due to the amount of fibers in the carambola and because it has prebiotic action, this strengthens the beneficial bacteria to the body, improving intestinal transit”;

• It can help with colds and flu: 

Izabella also said that carambola is rich in vitamin C, so it reduces these infections in the body and strengthens the immune system;

• It favors weight loss: 

as it is a fruit that has few calories, with plenty of fiber and water, it generates satiety, helping in the weight loss process;

• It helps to control blood pressure: 

according to the nutritionist, "because it has a hypotensive action, it regulates blood pressure and contributes to blood pressure control";

Prevents the formation of tumors and some cancers: in addition to all the benefits already mentioned, Izabella added that star fruit also has antioxidant properties, which improve immunity and help prevent tumors.

This food is beneficial for health, but be aware of excesses: according to the nutritionist, the ideal amount for consumption is one carambola a day.

Is the carambola bad?

Despite having several benefits, but “star fruit is bad for people with kidney problems, because it contains caramboxin (a toxic substance). So, those who have changes in the kidney, have difficulty eliminating this substance, and may have symptoms such as hiccups, vomiting, mental confusion, seizures and may even lead to death”.

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The 10 most fiber rich foods and their effects on your body

The 10 most fiber rich foods and their effects on your body

October 08, 2021

To keep your health up to date, it is essential to be careful with your diet . A balanced, nutrient-rich diet can prevent many diseases and help treat others. Fiber, for example, are not nutrients, but they are essential elements for the digestive system and that improve intestinal function, preventing various diseases. Therefore, it is very important to have an abundant diet in this substance. Discover 10 high fiber foods to include in your diet here.

1) Oats

Oats and their derivatives are well known for being rich in fiber. In addition to favoring intestinal transit, oats also act as a reducer of bad cholesterol in the bloodstream. The cereal can be consumed in vitamins, porridges and together with fruits.

2) Linseed

Flaxseeds are other good allies not only for the intestine, but for the heart. Flaxseed is also rich in omega 3, 6 and 9, which strengthen the brain and reduce inflammation. Consume the flaxseed always ground, in breads or adding to meals.

3) Beans

A popular food in the daily lives of Brazilians, beans are also a source of fiber. Furthermore, it is rich in iron and prevents illnesses such as anemia.

4) Papaya

This fruit is very famous for its laxative effects. Papaya can be enjoyed fresh and in vitamins, and as it is rich in vitamin A, it also protects the eyes and combats premature aging of the skin .

5) Lettuce

Light and great for salads, lettuce is also another fiber-rich food, in addition to being easily digested. Another benefit of the vegetable is its calming and relaxing properties, in addition to the feeling of satiety it provides.

6) plum

Along with papaya, plum is another fruit with powerful effects on intestinal transit. It has a laxative effect and is also rich in vitamins A, C, K and the B complex, having several health benefits, including disease prevention.

7) Carrot

Carrots are a very complete vegetable: in addition to beta-carotene, which gives the skin a healthy and tanned appearance, it is also rich in vitamins, minerals and fiber, helping in the digestive process.

8) Corn

Corn is also a food strongly present in the daily diet of Brazilians, but what many do not know is that it is rich in fiber. It improves bowel function, lowers cholesterol and lowers blood glucose levels.

9) Guava

The delicious fruit that goes very well in the form of juice is also rich in fiber. Treats diarrhea, prevents anemia and also promotes skin health.

10) Watercress

Among the fiber-rich leaves, cress is a vegetable rich in several nutrients. Protects vision, strengthens the immune system, is good for the respiratory system, prevents anemia and improves intestinal transit.

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What does 30 minutes of walking a day do for you?

What does 30 minutes of walking a day do for you?

September 18, 2021

In addition to ensuring a healthier body, exercising can prevent many diseases. The World Health Organization (WHO) considers a sedentary lifestyle as the fourth largest risk factor for death in the world, but not everyone has the time or money to, for example, attend a gym. On the other hand, walking is a simple, easy and suitable alternative for all ages. Discover the benefits that just 30 minutes of walking a day can do for you!

Walking every day prevents and reduces the risk of death from chronic diseases

It is estimated that about 50% of adults do not practice the level of physical activity recommended by the WHO. People who perform at least 30 minutes of moderate physical activity daily, such as walking, have approximately 30% less risk of developing chronic diseases.

According to the Ministry of Health, three out of every 100 deaths recorded in 2017 in the country were related to sedentary lifestyles. In addition to ensuring a healthier body and mind, walking every day also prevents Chronic Non-Communicable Diseases (NCDs), which are related to being overweight, such as diabetes and hypertension , cardiovascular disease and even some types of cancer.

Hiking Helps Heart Health

The Heart Institute recommends walking for adults, seniors and patients with diabetes and heart disease. During a walk, the heartbeat is stimulated and there is an increase in the size of blood vessels - they become more relaxed and lower blood pressure. The activity performed daily is able to strengthen the heart and improve circulation, in addition, it helps the organ to work with less difficulty and the arteries with less strain.

Walking reduces the risk of developing depression

Recent studies claim that active people, that is, who practice physical activities on a daily basis, are less likely to become depressed. A 30-minute walk releases hormones such as endorphins and serotonin, which are responsible for a feeling of well-being and good mood. Stress and anxiety can also benefit from the practice.

Walking contributes to your quality of life

A physical activity routine impacts your entire life. In addition to helping to prevent serious illnesses, it is scientifically proven that exercising also contributes to a more peaceful sleep, weight control and leaves you in a better mood. In other words, it's an extra dose to offer you more quality of life .

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6 tips for safe exercise at home

6 tips for safe exercise at home

September 13, 2021

Quarantine has made many people adhere to home exercise - and that's a good sign. Staying at home without moving can generate several health problems typical of sedentary lifestyles. Back pain is one of the main examples.

However, for physical activity to yield the desired benefits, it is necessary to be careful and respect the limits of the body. As in many cases there is no professional monitoring, the chances of injuries increase. For example, there is the common mistake of focusing only on the aesthetic advantages and ending up overloading the knees and musculature. Remember: body definition comes in the medium and long term and when the routine is done responsibly. To help, check out some tips below!

6 tips for doing physical activities at home

• Choose the right clothes: doing activity at home can make you feel like you don't need to wear typical sports clothing; But that's not true. When we work out wearing inappropriate materials, sweat cannot evaporate so easily, increasing body temperature and fatigue. In addition, some fabrics can irritate the skin due to the friction generated.
• The location also matters: to ensure more safety in practice, it is necessary to choose a room in the house that has the structure for the activities. Prefer well-ventilated environments, with good light and away from furniture or structures that could cause injuries - such as stairs and electrical wires.
• Prepare your body for what's to come: it 's essential to warm up for 5-10 minutes before starting the set. This raises the heart rate and aids oxygen transport and consumption, as well as muscle contraction. Preparing your body for more intense practice is essential - and at this point, jumping rope or jumping rope are great choices.
• Be careful with posture : if you are not careful, the risks of doing the exercises in the wrong position are great. This can damage the musculature or even the spine. Therefore, if you do not have the support of a professional, try to do the activities with the other residents of the house; so one can take care of the other. Another possibility is to choose an environment where a mirror is available.
• Respect your limits: especially those who are beginners or coming out of a sedentary lifestyle need to start with light exercise. Overworking the body won't bring results any faster, just pain or even injury. So, feel how far you can go and increase the intensity over the days. Another tip is to vary the muscles worked - if one day you focused on your arms, the next day prioritize your legs, for example.
• Feeling pain is not normal: of course the activities will generate a sensitivity in the worked area, but this does not mean that the pain should be naturalized - it is probably your body asking for a rest. So, if you feel very uncomfortable during practice, stop and do another exercise.

Observe your body's reactions during exercise

In all cases, if you notice any signs of injury, seek medical attention. The spine, muscles and ligaments are the most common areas of the body in the development of problems resulting from poor physical exercise.

And, if you have any type of chronic illness, such as respiratory, cardiac, neurological or orthopedic issues, it is necessary to talk to a professional before starting the practice. So, if you have any exercise that could harm your health, the doctor will be able to guide you.

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Drinking water promotes health benefits you can't even imagine. See some!

Drinking water promotes health benefits you can't even imagine. See some!

September 11, 2021

Water is an essential substance in the life of any living being. With summer approaching, the intake of this liquid becomes even more necessary in our routine: either to keep us hydrated or to quench our thirst on the hottest days. The best thing is that, in addition to not having calories, water is capable of promoting several benefits for our body, some of which are already known; others not so much. Are you curious? The Mild Care tells you the advantages that this liquid can bring to our lives next!

Water aids in the absorption and transport of nutrients, and also regulates the intestine.

Few people know, but water has very important functions in our body. With it, it is possible to ensure that nutrients, such as vitamins and minerals , are absorbed and properly transported to our body's cells. This is possible because water makes our blood less dense, facilitating the transport and absorption process.

Another important point is that the ingestion of liquid lubricates the intestinal walls and, consequently, helps in the peristaltic movements of the intestine. In practice, this means that water also facilitates the digestion process, as it helps in the formation of fecal cakes and reduces the chances of gas formation.

Drinking water helps make your skin more beautiful and healthy

A hydrated skin is definitely more beautiful skin, and water plays a very important role in that goal. The liquid is able to revitalize the cells of our body, making them firmer and eliminating possible toxins that can harm the skin's health. In addition, hydration can also hide some imperfections, such as the dreaded wrinkles, and even reduces the appearance of cellulite. On the other hand, those who are not used to drinking a lot of water tend to have more flaccid skin and lack the same vigor.

Those who drink a lot of water are less likely to develop kidney problems

The best way to protect yourself from kidney stones and other kidney problems is to drink plenty of water. As is known, the organ plays an important role in our body, which is to filter and excrete nutrients considered unnecessary, such as sodium, urea and other body toxins. Therefore, drinking water allows the kidneys to function more efficiently and without overload. This is what helps prevent the formation of crystals that can turn into kidney stones.

Another of the benefits of water: the liquid helps you lose weight

First of all, it's important to keep in mind that water alone can't make anyone thinner - but it can be a great ally. Ingesting the liquid promotes a greater feeling of satiety, which makes a person eat less and, consequently, have more chances to lose weight. It can even be said that drinking a glass or two of water before lunch helps control your appetite, for example. But remember: the practice of physical exercise is also fundamental in this process.

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the benefits of cycling and how to start practicing safely

the benefits of cycling and how to start practicing safely

September 09, 2021

Cycling is an activity that can help improve the quality of life

Cycling is a very enjoyable sport and it brings many benefits to health physically and mentally. It can be performed in different ways, physical activity is practiced competitively, recreationally or even as a means of transport. When cycling, the body and mind work together to promote general well-being . But how do you start practicing this exercise safely? We've gathered information about this and all the benefits of cycling. Just take a look!

What are the advantages of cycling?

Cycling is an aerobic exercise that speeds up metabolism, aids in calorie loss, strengthens lower muscles, improves cardiovascular functions, aids blood circulation, reduces bad cholesterol and reduces stress , releasing endorphins and hormones that help promote well-being of the individual. In addition to this series of advantages for the mind and body, the bicycle can be used as a sustainable means of transport: in addition to contributing to the environment, cycling to get to appointments can also help you save, as you don't need to pay for a ticket or fuel.

how to start cycling safely

It's never too late to start cycling and there's no age to enjoy the benefits of cycling. As with any physical exercise, you must not overdo the intensity at first. Beginners should start little by little, increasing the frequency and intensity gradually, to introduce the practice of cycling into everyday life. It is important to pay attention to the body's signals when performing the activity to avoid injury and extreme fatigue.

Safety should never be overlooked, so don't forget to invest in pedaling equipment. The specific clothes for the practice of cycling, in addition to helping you with aerodynamics during the activity, protect against the wind and changes in temperature. In addition, a helmet and other safety equipment, such as gloves, knee and elbow pads, are essential. Also invest in headlights and light equipment if you plan to ride at night. Also, don't forget to set aside a small bottle of water to always take with you.

How to learn to ride a bike?

Many people give up cycling because they believe they are past the age of learning to ride a bicycle. As stated above, it is never too late to learn. If you have no idea how to start learning, choose places with flat terrain or quiet parks. Call someone to help you on this mission and hold the bike for you when you can't balance. If you are alone, use one of your feet to hold on in moments of imbalance. Try to remain stable for at least 10 minutes on the bike.

You have to persist until you pick up the pace. Don't give up on the first few falls, as over time you'll get into the habit and understand how exercise works. And the main thing: only ride on public roads and the busiest places when you're completely confident on the bike.

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10 tips for healthy weight loss

10 tips for healthy weight loss

September 07, 2021

It's not all about losing weight! You have to choose the right method to ensure that your health doesn't go down the drain either.

Some of the alleged weight-loss diets can be dangerous to your health and have side effects that are not immediately visible. Most of the 'quick recipes' are not durable and many others are not even effective. In this regard read our article on fad diets and their risks .

For this reason, we use the website staywowlife.com , the official blog of the National Program for the Promotion of Healthy Eating, of the General Directorate of Health, to learn about the basic principles of a balanced diet to lose weight. These recommendations enhance your weight loss success and ensure your health is enhanced.

Take note of these 10 tips for healthy weight loss.

1. Losing weight impacts health

Sudden weight swings, associated with unsuccessful diets, can be more dangerous than maintaining extra weight. Only move forward if you have the motivation and the right team to take the first step.

2. Confirm your motivation to lose weight

Weight loss involves serious day-to-day and long-term changes. First, reflect if you are motivated and if you are able to change your diet and physical activity. Also think about the barriers that may arise and how to overcome them.

3. Move forward with the support of those who know

Have a prior conversation with a health professional duly accredited, for example, by the Association of Nutritionists or Doctors. Successfully losing weight implies an individualized plan and careful and careful follow-up by a specialist for several months.

4. Involve your family and friends

Family support in the weight loss process is vital, as it facilitates the acquisition of healthy lifestyle habits and prevents relapses. For example, always having healthy food at home for everyone and organizing family walks can be a big help.

5. Pre-assess your habits

The further you get away from your daily routine and your preferences, the more difficult it will be to successfully prolong a 'diet'. You should split the various meals throughout the day, not forgetting breakfast and carefully anticipating unexpected situations, such as weekends or parties.

6. Be wary of monotonous diets or 'miracle' products

A meal plan that includes only soup, only fruit or that is very monotonous is dangerous in the medium term, as it reduces the availability of essential nutrients for the proper functioning of the organism. Unfortunately, there is still no substance or medicine capable of, on its own, making weight loss effective, long-lasting and without health risks.

7. Increasing physical activity is decisive

If you have support at the level of physical activity, the chance of success increases. Sometimes, the company of other people with the same goals is crucial. For weight loss and maintenance, it is recommended to practice at least 30 minutes a day (150 minutes a week) of physical activity, trying to make a gradual progression to 60 minutes a day (300 minutes a week) of moderate-intensity exercise, aerobic activity , at least 5 days a week.

8. Set realistic deadlines and goals

Reject impossible goals. For those who are overweight, the gradual loss (0.5 to 1 kg per week) of 5 to 10% of the initial weight already brings health benefits and is a realistic goal.

9. Change your lifestyle

The food environment around us is sometimes the biggest obstacle to healthy eating. Adequate hydration is essential, so try to have water with you at all times. Opt for mixed or whole-grain bread whenever possible. If you're hosting a party for children, provide fruit in an appealing way and avoid easy access to foods with low nutritional value, such as cakes, cookies, desserts.

10. Prepare and don't get discouraged

Remember that in any process of changing habits, success can take some time. There will certainly be several stages of discouragement and failure in which you will feel like giving up. Talk to your healthcare professional and learn to deal with these moments. After all, it is intended that you have less weight, but above all that you have better health and learn to like your body.

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Honey is very good, but did you know to drink honey before going to bed?

Honey is very good, but did you know to drink honey before going to bed?

September 03, 2021

Honey is used as a natural medicine suitable for all ages. It contains natural anti-bacterial agents and wound healing and anti-inflammatory properties. 

Honey also has the ability to fight infections. Honey is also an anti-diabetic, lowering blood sugar levels. It works as a great remedy for the common cold and cough. Honey can also treat upper respiratory tract infections.

Honey has many health benefits, but will especially bring the following health benefits if taken before bedtime.

Stimulating sleep hormone

Honey is a great bedtime snack because it boosts insulin levels. And it is known that insulin can stimulate the release of tryptophan in the brain. Tryptophan is then converted to serotonin, the relaxation and good mood hormone that promotes good sleep.

Liver is full

The liver requires fuel at night, so honey is the perfect choice. Why? Honey will cause the liver to produce glucose, promoting the release of more fat-burning hormones. Honey contains both fructose and glucose, which is good for the liver function at night.

Weight loss

Honey acts as a fuel for the liver and causes the liver to produce glucose. Consuming honey before bed, your body will start burning more fat at night. Raw honey contains only 64 calories per cup and it will keep you feeling full throughout the night.

Natural cough medicine

Honey is a great remedy for the common cold and cough. But, did you know that honey is also beneficial for treating night cough in children. Drinking 2 teaspoons of honey 30 minutes before bedtime will help reduce coughs.

Good digestion

Drinking honey with warm water before going to bed is one of the safest ways to help cleanse the body of toxins. The antibacterial substances found in organic honey can help destroy harmful pathogens in the gut.

For obese people

People who are fighting with obesity can take honey at night. Because honey is completely fat-free and will limit the amount of fat. Drinking warm lemon water with a teaspoon of honey will help reduce belly fat.

Healthy skin

The antibacterial, antifungal and antioxidant properties found in honey make it a great remedy for healthy skin. These features help keep the skin smooth and soft, if you drink it before bed 

Improve immune system

Raw honey contains antioxidants that fight free radicals, thus preventing many diseases that attack the immune system. Honey is also rich in polyphenols, antioxidants that can prevent many heart diseases and cancers.

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