10 RECOMMENDATIONS- A HEALTHY WAY OF LIFE

•  You start your day with a healthy breakfast and do not skip meals.
•  If you're hungry between meals, you can select a portion of fruit or low-fat yogurt.
•  For lunch you can eat a serving of raw vegetables or vegetable soup.
•  Only use low fat spreads on your bread and limit the amount.
•  Prefer raw foods, such as bread, pasta and wholemeal rice or whole grain cereals without sugar for breakfast.
•  Eat half a vegetable dish with your hot meal.
•  Limit sweets, cakes, chocolates, fizzy drinks, fast food and cookies.
•  Forget that there are elevators - use the stairs! Enter Your daily life is at least 30 minutes of physical activity. Go to your shopping by bike, go dancing, take the dog walk - all count!
•  Drink adequate amount of water during the day. Coffee, tea, a light broth and occasionally a carbonated drink diet are all permitted. Beware of carbonated drinks, fruit juices and alcohol 
• Do not smoke.

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Which foods make beautiful skin?

 A beautiful skin is the key to change lifestyle. As trite as this sounds, modern studies show that exercise, adequate sleep and proper nutrition is good of healthy skin.

Below we will see what foods should be put into our diet to have beautiful skin, and also how they affect our body's largest organ.

Water. It is the main source of hydration of the body, particularly the skin. Helps eliminate toxins and makes the skin more elastic. For good hydration, is necessary for skin 8-10 glasses of water a day, in combination with a diet in fruits and vegetables is rich, due to their high water content.  

Green tea. The high content of polyphenols makes antioxidant and anti-aging. Protects skin from damage caused by free radicals and makes it look new and shiny.

Tomato. It has the highest level of lycopene, an antioxidant that helps prevent sunburn. Together with carotenoids containing slows cell damage from free radicals.

Fruits of yellow and orange. The color indicates high in vitamin A, which has two main functions of the skin: cell renewal and protection from acne scars. It is no coincidence that vitamin A is known as the vitamin of beauty.

Salmon. It contains astaxanthin, a carotenoid that improves skin elasticity and protects against stretch marks.

Fatty fish. Fish such as sardines, herring and salmon are rich in omega-3 fatty acids. The omega-3 fatty acids have anti-inflammatory action, thereby making the skin more smooth and tight.

Nuts, especially walnuts and almonds. Rich in omega-3 fatty acids, protein and vitamin E, smooth and moisturize the skin and removes free radicals. The result is a glowing and youthful skin.

Cheese cottage. Particularly beneficial for the skin, such an essential trace elements of selenium. Selenium is needed in our body in very small quantities and with vitamin E has antioxidant activity. It also has antitumor activity and reduces dandruff.

Avocado. Rich in biotin and polyunsaturated fatty acids. Hydrates the skin and makes it more "unbreakable." It also contains 27% of our daily needs for niacin, which has anti-inflammatory and soothes the skin. Even reduces freckles.

Pomegranate. When installed locally, this fruit is rich in antioxidants helps the skin to produce more collagen and accelerate the healing of wounds.

Sour cherries. It is a food with the highest content of vitamin C, which is an antioxidant and protects the skin from damage caused by free radicals.

Citrus. Rich source of vitamin C, which as a powerful antioxidant scavenging the free radicals and helps the body elimination. The result is youthful skin with less wrinkles.

Blueberry. The number 1 anti-aging food because of antioxidants and flavonoids.

Lean meat and poultry. They are the primary source of protein for the body, without burdening with "bad" fats. The protein, as the main building material of the body, stimulates the production of collagen, thus making the skin more elastic and helps heal wounds. Another ingredient contained in these foods and improving overall skin health is zinc, which promotes cell regeneration and renewal. It also improves the skin with acne.

Eggs. The first quality protein available, regenerates cells and protects them from damage caused by free radicals. Also contain biotin, which protects the skin from dehydration.

Mango. Rich in vitamin A, which at the cellular level maintaining good skin health.

Soy products. Recent research suggests that soy is effective to tighten the loose skin.

In contrast to all this, people follow diet high in saturated fat and simple carbohydrates may develop more wrinkles. Also alcohol and caffeine are diuretics and dehydrate the skin, leading to accelerate aging. However, the greatest enemy of the skin is smoking because it stimulates the production of free radicals, that is the reason why aging skin.

source: Internet

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5 Steps to a beautiful skin

5 Steps to a beautiful skin:

1. Clean the face morning and evening

Use special products such as face cleansing lotion, face lotion, cleansing gel or a gentle scrub to remove make-up, grease and dead skin cells. Dial, products that suit your skin type, so for normal, oily, dry or combination skin. For oily skin and pimples's special skin care products (eg from Clearasil, Neutrogena bebe young care or) attack.

2. showers instead of baths

Even if it is in the tub really comfortable - please do not too often and not longer than a quarter of an hour, because otherwise the skin very dry out too. Even when showering applies: Not too hot and as short as possible. Better than high foaming bath products are mild and moisturizing cleansing products. After showering, apply just as after the bath: the whole body lotion generously with body lotion!

3. Less is more

The shorter the list of ingredients in cleaning products, the better! Preservatives and fragrances can cause skin irritations or allergies. Special Natural Beauty's mainly in pharmacies and organic markets. If your skin tends to be very dry, inflammation or eczema, a skin doctor is the right address.

4. Good sun, angry sun

Sun is good for the mood - and with the right protection - also good for your body. The metabolism is stimulated, blood flow to the skin and improves the body's sleep hormone melatonin is braked. This gloomy thoughts disappear, fatigue, and bad mood. Open wounds heal better and faster. Skin conditions such as eczema be alleviated. The flip side of the coin: Due to the increasing UV radiation unfortunately increases the danger of catching a sunburn and then the whole thing is the same extremely unhealthy. Too intense sunlight increases the risk of skin cancer, skin ages faster and the immune system is weakened. Conclusion: Sunbathing, yes, but do not overdo it and only with adequate sun protection!

5. Beauty refuel!

The natural beauty can be positively influenced by a balanced diet. That means in plain text: Drink plenty of water, fresh fruit and vegetables every day and get enough sleep. While all this can not stop the aging process, but at least delay. Unfortunately, it works the other way around: smoking or alcohol are toxic to the skin!
source: Internet

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Health risk of energy drink

Risk of energy drink

Energy drinks are more popular than ever. However, researchers warn of the health risks of sweet stimulant. Energy drinks are particularly popular with teenagers and young men. According to a study 68 percent of young people between ten and 18 years, 30 percent of adults and 18 percent of children under ten years consume energy drinks.

Sweet energy drinks taste children:

In addition: Sweet energy drinks taste even children. According to the study 43 percent of the caffeine use among children in Europe.the researchers write and warn of effects on the nervous and circulatory system, which can lead to physical dependence.
For children who drink energy drinks for the first time or in large quantities, which can be dangerous. Researchers warn of the health risks of sweet stimulant.

Great health risks:

The mixed drinks are enjoying increasing popularity according to the scientists, "The energy drink industry is booming," the authors write. Your sales have increased from 2008 to 2012 by 60 percent. But just the caffeine contained mountains major health risks: a caffeine overdose can cause some palpitations, increased blood pressure, strokes, dizziness and diabetes - and in the worst cases, death.

Five times more caffeine than Coke:

In 2012, researchers had warned against the consumption of energy drinks. Some products would contain four to five times more caffeine than about Coca-Cola.

combination with alcohol:

The drinks are frequently mixed with alcohol.
More than half a liter of energy drink within 24 hours may already be risky. Excess consumption may have even cardiac arrhythmias, seizures or kidney failure result. Especially in combination with alcohol, the consequences can be devastating: Who is not dazed, finally goes on and on.

source: Internet

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Preventive action from Flu

Children under 6 years of age are infected by "virus" on average 6-8 times in year and 2-6 times the time in older children and adults, every time lasting up to a week.

These viruses are transmitted either by direct inhalation of the droplets are ejected at a distance of several meters from anyone coughs and sneezes in air or by contaminated hands.

Viruses bearing can survive for hours on surfaces such as door handles, remote controls and switches, but needed just a couple of hours to spread a virus in a building with many people, as demonstrated by a study presented last month at 54 Interdisciplinary Conference on Antimicrobial Agents and chemotherapy (ICAAC) in Washington.

Whoever touches these surfaces contaminated hands - and if this virus was active and respiratory just bring the virus into the mouth, nose or eyes, he would go inside the body, where they begin to multiplied like lightning to drive within a few days the symptoms of virus infection. 

And the worst is that "in those early days, the patient does not even know that they are infected and transmit the virus in the surroundings.

Preventive action:

Transmission may stop some simple measures, experts say. Do what.

1. Keep warm your nose: When it's too cold to walk the outdoor areas with covered your nose to keep it warm and thus more resistant to attacks by viruses, recommended by Dr. Ron Ekls, professor at the School of Life Sciences and director of the Common Cold Centre at the University of Cardiff, Wales,

2. Avoid handshakes: Scientists from the University of Aberystwyth, Wales, led by Dr. David Ouitgouorth, published last July study showed that the handshake transmits 10 times more germs than what any other hand contact form by hand (fewer transmits the greeting fist with fist).

3. Wash your clothes in hot water: The viruses of respiratory infections surviving washes of 30 and 40 degrees Celsius. Therefore if there is at home sick with viral infection, be sure to wash clothes in hot water.

4. Do not eat sugar: Studies University LomaLinda in California showed that for five hours after eating 100 grams of sugar, immune cells are weaker and less kill harmful microorganisms than normal.

5. Sleep well: Researchers from Yale University found that people who sleep less than seven hours each night are three times more likely to "stick" a cold or virus than those who sleep eight hours or more.

6. Be careful who sits next to you: Studies of the Australian National University in Canberra, showed that those who sit at a distance of two positions by a man with allowance, have a particularly high risk of "stick".

7. Keep open the windows: Studies have shown that the chances of a person to stick one allowance is 99.9% when it is located with a patient in a car with closed windows, but only 20% when the car windows are open.

8. Regularly wash your hands: Scientists from the University of Arizona, led by Microbiology Professor Dr Charles Gkermpa, published a study last year showed that the transmission of cold viruses, influenza and gastroenteritis in an office reduced by 80% with good hand washing before food, before meeting with a large number of people (eg a meeting is) and with frequent disinfection solutions with alcohol in between.

source: Internet

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FOODS FOR DIABETICS

The "food for diabetics"

It is common some people with diabetes reading the words "diabetic food" or "food suitable for diabetics" consider them beneficial or even necessary to regulate their diabetes. The term "diabetic food" on the food label is mainly used in cakes, biscuits and similar foods, which although considered "incriminating" for diabetes, however, should not be excluded completely from the diet of a diabetic person.

These foods, although offering the advantage of the absence of sugar, while may show data not make this foods healthy for a diabetic person. Thus, it may be rich in saturated fat or other simple carbohydrates such as fructose.

As with the type of products 'lite', so food for diabetics often lead to overconsumption. This is so because advertised or promoted as "appropriate" for them.

Beyond the track usability of these products is a big issue for the cost. Special foods for diabetics usually cost more than conventional products.

Nevertheless, we should not reject all of these products, since some of them have a clear benefit for diabetes and so can be consumed by diabetics.

A diabetic person can follow a routine for his diet is below: 

1,400 calorie diet

The diet that follows consists of 50% carbohydrate (175 grams), 20% protein (70 grams) and 30% from fat (46 grams).

Breakfast

•  1 slice of bread 30 gr. Or 2 toast or 30g. cereal or ½ bagel sesame
•  1 cup of skim milk or nonfat yogurt 1

Brunch

• 1 medium fruit

Lunch

• 1 cup of pasta or rice or 1 ½ cup beans or 1 cup cooked peas or beans or potatoes 3 medium-size egg
• 90 g. roast or 90 g fish. chicken breast without skin 90g. lean beef or pork or 60g. cheese and 1 egg
• Season salad of boiled or raw vegetables in season with 2 teaspoons olive oil
• 1 medium fruit

Afternoon

• 1 medium fruit

Evening

• 2/3 cup pasta or 2/3 cup rice or 1 cup of beans or 1 cup cooked peas or beans or 2 medium potatoes or 2 slices of toast bread
• 90 g. roast or 90 g fish. tuna in water or 90 g. chicken breast without skin 90g. lean beef or pork or 1 egg and 60 g. low-fat cheese (eg cheese lean)
• Season salad of boiled or raw vegetables in season with 2 teaspoons olive oil

Bedtime

• 1 slice of bread 30 gr. Or 2 toast

1,500 calorie diet

The following diet consisting of 50% carbohydrates (187 g), 20% protein (77 grams) and 30% of fat (50 grams).

Breakfast

•  1 slice of bread 30 gr. Or 2 toast or 30g. cereals
•  1 cup of skim milk or nonfat yogurt 1

Brunch

• 1 medium fruit

Lunch

• 1 cup of pasta or rice or beans 1 ½ or 1 cup cooked peas or beans or 3 medium potatoes (egg size)
• 90 g. roast or 90 g fish. chicken breast without skin 90g. lean beef or pork or 60g. cheese and 1 egg
• Season salad of boiled or raw vegetables in season with 3 teaspoons olive oil
• 1 medium fruit

Afternoon

• 1 medium fruit

Evening

• 1 cup of pasta or rice 1 cup or 1 ½ cup beans or 1 ½ cup cooked peas or beans or 3 medium potatoes
• 90 g. roast or 90 g fish. tuna in water or 90 g. chicken breast without skin 90g. lean beef or pork or 1 egg and 60 g. low-fat cheese (eg cheese lean)
• Season salad of boiled or raw vegetables in season with 3 teaspoons olive oil

Bedtime

• 1 cup skim milk or nonfat yogurt 1

1,600 calorie diet

The diet that follows consists of 50% carbohydrate (194 grams), 20% protein (78 grams) and 30% from fat (53 grams).

Breakfast

•  1 slice of bread 30 gr. Or 2 toast or 30g. cereal or ½ bagel Thessaloniki
•  1 cup of skim milk or nonfat yogurt 1
•  1 teaspoon vegetable margarine (optional)

Brunch

•  1 medium fruit

Lunch

• 1 cup of pasta or rice or beans 1 ½ or 1 cup cooked peas or beans or potatoes 3 medium-size egg
• 90 g. roast or 90 g fish. chicken breast without skin 90g. lean beef or pork or 60g. cheese and 1 egg
• Season salad of boiled or raw vegetables in season with 3 teaspoons olive oil
• 1 medium fruit

Afternoon

• 1 medium fruit

Evening

• 1 cup of pasta or rice 1 cup or 1 ½ cup beans or 1 ½ cup cooked peas or beans or 3 medium potatoes
• 90 g. roast or 90 g fish. tuna in water or 90 g. chicken breast without skin 90g. lean beef or pork or 1 egg and 60 g. low-fat cheese (eg cheese lean)
• Season salad of boiled or raw vegetables in season with 3 teaspoons olive oil

Bedtime

• 1 cup of skim milk or nonfat yogurt 1
• 1 slice of bread 30 gr. Or 2 toast

What patients need

• Physical activity daily
• Eat plenty of vegetables and salads
• To make small and regular meals
• To watch the fats in their diet

source : Internet

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10 TIPS- KIDS HEALTHY DAY

If we follow 10 tips for kids healthy day can maintain their form and good health. It is just as easy with the bike as long as we learn to keep balance! 

 The most important thing was to learn to keep balance. It's need also for food we choose to eat for kids. When they learn to eat balanced, in terms of quantity and types of food, all the organs of our body running smoothly and our body effectively. 

1. The food is fun. enjoy food!

Eating with family or friends, at home or at school is a great way to enjoy food. It's fun for kids to see what others choose to eat. They follow us so we should choose always healthy food

2. Breakfast is a very important meal.

Such as cars, buses and trains can not move without fuel, so our body needs energy to function. Especially after the night sleep, energy levels are low. So, whether they are preparing to go to school or moving around the weekend, start day with breakfast. The plentiful carbohydrates is key: try a toast or bread or cereal with milk, fruit or yogurt.

3. Eat different foods every day.

Daily needs more than 40 nutrients (such as vitamins and minerals) for good health. And because there is no single food that contains them all, it is important that "balances" their daily choices. In fact, there are good and bad foods, so it is not necessary to deprive the foods they enjoy. The best way to ensure that they have a good balance is to eat a wide variety of foods each day.

4. What food is the most important? The basis of diet should be carbohydrates.

About half the calories in our diet should come from carbohydrates,foods such as cereals, rice, pasta, potatoes and bread. So, a good idea is to include at least one of them in their every meal. Try wholegrain bread, pasta and other cereals to give extra fiber. Let them tried to create their own bread. It is very fun and smells great!

5. Glue five! Eat fruits and vegetables at every meal and as tasty snacks!

Fruits and vegetables are the most important foods to get enough vitamins, minerals and fiber. We should all try to eat at least five servings of them every day. For example, with a glass of fruit juice at breakfast, an apple and a banana as snacks and two vegetables with meals.

6. The truth about fat. Excess fat is not good for health.

Eating a lot of the known fatty foods (like French fries, fried meats, sausages, pies and pastries) might not be so good for kids health. Measure needs and spreadable fats like butter and margarine. Although we need a certain amount of fat to obtain all the necessary nutrients, it is better for health to not eat large quantities of these foods and away from equilibrium. So if they eat a high-fat lunch, make sure to eat a low-fat dinner at home.

7. Attack on snacks! Eat often and chose snacks!

Even if a kid eat regular meals during the day, there will be times in between that he feel hungry, especially when he has intense physical activity.Snacks can fill this gap, but should not replace meals only be consumed as 'extra'. Many different snacks available. Can choose a yogurt, a handful of fresh or dried fruit, vegetables into sticks, such as carrot and celery, unsalted nuts or crackers rice, or perhaps a piece of fruit cake or some bread with cheese. Occasionally, he can eat potato chips and other packaged snacks, a chocolate, a piece of cake or biscuits. Whatever the snacks that he likes, remember that it is good to eat various kinds to maintain equilibrium.

8. Quench thirst! Drink plenty of fluids!

Water is important because  half above a kid body weight is water. He should drink at least five glasses of fluid a day. Especially in hot weather or when he has intense physical activity, it is very important to drink plenty of fluids. Usually - but not always -his  body on alert for it, to make him Thirst. The plain water is, of course, an excellent choice. 

9. Do not neglect teeth! Brush teeth at least twice daily.

Brush their teeth at least twice daily. Too frequent consumption of foods with sugar or starch in the day plays a role in tooth decay. That should not be munching and drinking from dawn to dusk! The sugarless gum can help maintain teeth healthy. However, the best way to keep a nice smile is brushing teeth twice a day with fluoride toothpaste. Also, after brushing teeth at night, must not eat or drink anything except water!

10. Move! Being active / a daily basis!

As a bicycle may rust if not used for some time, so the muscles and bones of our body should move. Physical activity is essential for a healthy heart and strong bones. Try to have some physical activity every day. It may be simply going to walk to school and go up the stairs, though, games like skipping ropes and football breaks are good to workout the body. Swimming is also a very good sport to maintain kids health in good condition.

source : Internet 

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