Health News

Metabolism at rest! RMR
The amount of energy the body uses: For men: (10 * W) + (6.25 * H) – (۵ * A) + 5 For women: (10 * W) + (6.25 * H) – (۵ * A) – ۱۶۱ W: Weight (kg) H: Height (cm) A: Age
Proper nutrition on vacation
Proper nutrition on vacation not only keeps the weight balanced but also makes people fresh and brings them more energy. To have enough energy and feel more fresh use vegetables such as carrot, celery, bell pepper, spinach, sweet basil, parsley, radish, tarragon, leek, spearmint, cress, sweet fennel  and Scallion on vacation. It is recommended to have a vitamin C and an Omega3 supplement a day. Consider these tips while you are on vacation or on a trip: Avoid having junk food such as chips and chetoos ,and having cakes and chocolates. If you would like to have nuts, having 10-15 of them a day and in case of having fruits,3 fruits a day are enough. Have a walk in the spring air for about 20-30 minutes every day even when you are on a trip. Avoid having kebab and Jujeh Kebab if you go to Iranian restaurants and in case of going to fast-food restaurants  have salad without sauce or have maximum 3 pizza slices without cokes and fries. When you go to cafes, drink a milk coffee but have no cake and ice cream. Have 2-3 dry biscuits a day instead of having creamy cake. Two eggs with a loaf of bread in amount of a hand is the best breakfast you can have. Examples of a low calorie lunch and dinner Jujeh Kebab or 5 pieces of Kebab with yoghurt in amount of a mug (500 calories) Fish in amount of a hand with salad in amount of a mug (500 calories) Steak in amount of half of a hand and a boiled potato (400 calories) A chicken leg with salad in amount of a mug (400 calories) ۳ slices of vegetables pizza without sauce (450 calories) ۲۰ cm of chicken or roast beef sandwich without white sauce (450 calories) Chicken salad (for fast foods) with a lime and without white sauce (400 calories)
۴ phases Atkins diet (lose 5kg in two weeks)
۴ phases Atkins diet: lose 5kg in two weeks Atkins diet is a unique nutrition plan which helps you to reach your ideal weight with healthy eating. This diet includes 4 phases as following: Phase 1: Induction Less than 20 grams of carbs (carbohydrates) a day for 2 weeks so your body would burn stored fats to provide energy. As soon as implementing of this phase your body starts to lose weight. Less than 20 grams of carbs per day for 2 weeks is Atkins diet phase 1 Phase 2: balancing This phase is also called ‘ongoing weight loss’. You start with having 25 grams of carbs a day and then you add 5 grams of carbs each day. An important point and a purpose is that you have your daily carbohydrates intake while you are losing weight. For example imagine that you have added 5 grams of carbs to your daily carbohydrates intake weekly and you have got 45 grams of carbs. Up to now you have been losing weight but while you are having 45 grams intake, you are not losing weight anymore. It shows that your daily carbohydrates intake is almost 40 grams. So you know that if you have 40 grams of carbs or less a day, you keep on losing weight. An interesting point is that this number (carbs intake) is different for each person. Phase 3: fine-tuning Third phase’s purpose is that you find your most carbohydrates intake a day but with no losing or gaining weight. This number (carbs intake) is personal and called Atkins carb balance. For example you have ended phase 2 with 45 grams of carbs intake, now in this phase you start with 55 grams, and next week with 65 grams and continue doing that and add 10 grams of carbs to your daily intake until  the time you are still losing weight Phase 4: maintenance Here you can eat as many healthy carbs as your body can tolerate (which you got to know about in previous phase) without regaining weight. You can also have all kinds of healthy food just with calculating their carbs for the lifetime. It is recommended to have proteins without fat such as calf meat, chicken chest, fish and types of beans (legumes). Hazelnut chocolate: ۱۹ grams of protein. Just 8 and 2 grams of carbs Peanut butter chocolate: ۱۸ grams of protein. Just 2 grams of carbs Pure chocolate : ۱۷ grams of protein. Just 3 grams of carbs. Marshmallow chocolate: ۱۵ grams of protein. Just 3 grams of carbs You have to make sure that your daily food intake incudes healthy, nutritious and useful foodstuffs. Atkins teaches you to choose foodstuffs which are high in protein, good fats and healthy carbs. We have called them the best foodstuffs on the earth. Carbohydrates Harmful carbohydrates or ones which can be found in white bread, sweets, chips and cokes. These not only are high in sugar but are low in fiber and nutrients. These also break down and decompose and go into your blood faster than good carbs. Good carbs can be found in nutrients such as barely bread, brown rice, nuts and vegetables. Fats: Harmful fats (saturated fats) are those which are found in chips and fatty meats. You can find good fats in fish, nuts and vegetables. These are rich sources of energy and contain Vitamins and required minerals for your body. Good fats also make you feel full so you do not feel that you need to have snacks or sweets. Exercises and necessary tips You cannot have food as much as you can and do sports, you can have extra  food as much as calories you burn.200 calories(almost an ice cream calories) would be burned by an hour walking. You have to do exercises for an hour to have fat burning started. If you work out on one part of your body and lift weights, those muscles get bulky but spot fat in your body does not burn. Working out should cause regional and muscular pain to show it is working and going to have good results.
Best seller nutrition books of the year in the U.S.A
One of the most sold nutrition books of the year 2011 is ” our body 4″ by Ferris. * The book introduces many weight-loss methods. Some of the approaches mentioned in this book include: – Apart from the 8-hour night sleep, take a 20 minute nap, 6 times a day to adjust your metabolism. – Omit or largely limit intake of white bread, rice, potato and pasta. – Drink 2 glasses of sour grape juice nightly. – Permitted vegetables on this diet are spinach, broccoli, peas and cauliflower, while other vegetables are to be avoided. – For dairy, a match-sized portion of cheese is recommended per day. – This diet proposes drinking a very cold glass of water before each meal. The writer claims that one can loose 8-10 Kg in a 30 day period by going on this diet. This diet is not recommended for a period of more than a month as it is not a balanced nutritional plan. – Sleep is a highlighted issue on this program. One will have a better quality sleep by practicing proper nutritional tips. Magnesium is one of the effective minerals to adjust one’s sleep pattern. Raisins, vegetables and leafy greens contain more magnesium than other foods. The following nutrients are recommended before going to bed: One spoon of sesame seeds, a glass of warm milk an hour before bed-time and a spoon of honey. Honey contains glutamic acid which is an anti-stress component. – Acai berry herbal  pills are one of the most recent slimming supplements in North America. This supplement contains substracts of a forest fruit ( acai berry) and white tea. Acai is native to Brazil and Africa and possesses 10 times more antioxidants than grapes which accelerates the metabolism rate. This means that the body can burn up an extra 80 calories daily. Furthermore it has appetite-suppressant properties and  since it contains special proteins and essential fatty acids, it is considered to generate a feeling of being full. White tea contains caffeine and catkin which have fat burning properties. It is advised to drink white tea twice daily and in between meals.
Co-qlo benefits
This has been introduced as an anti-cancer anti-oxidant. It helps fertility and can be found in all types of meat. It also boosts the body’s energy level.
Banana and its dual properties
Bananas have the potential to both cause and/or cure constipation. Since babanas contain fiber and potassium, those with constipation are advised to use ripe bananas ; as these ingredients in a ripe banana help increase intestinal movements. Furthermore ripe bananas contain an enzyme which helps the prevention of constipation. On the other hand if you have a hard time dealing with diarrhea, it is recommended to use un-ripe bananas. Un-ripe bananas are high in starch which takes a long time to be digested. Also, note that bananas contain a lot of electrolytes and in cases of  diarhea one encounters loss of electrolytes and un-ripe bananas can replace this lack of electrolytes to a good extent.
Nutrition and anemia
Red blood cells are responsible for transferring oxygen to different organs in our body. The reduction in red blood cells count is called Anemia. Anemia could be the result of Vitamin B9 ( Folic Acid), Iron or Vitamin B12 deficiency, however the most common cause of Anemia is Iron deficiency. There are two types of Iron; heme Iron and non-heme Iron. Heme iron has a better absorption rate in our body and is only found in animal food sources such as; red meat,  fish (especially tuna and halibut), white meat (especially chicken liver), pork and seafoods like shrimp, crabs and seashells. Heme Iron is typically absorbed at a rate of 7-35% while non-heme Iron is typically absobed at a rate of 2-20%. If Anemia is found to be the result of Folic Acid deficiency, the following foods are recommended as the treatment; asparagus, bananas, liver, bread, broccoli, peas, cereal, egg yolk, unpurified flour, almonds, spinach and oranges. If Anemia is caused by Vitamin B12 deficiency, consumption of dairy, meats (red meat, liver, white meat, fish and seashells) are advised. Note that Vitamin C is essential for the absorption of Iron which is found in orange, grapefruit, Kiwi, tangerine, peach, strawberry, shrimp, water melon and wide-leafed vegetables. For vegetarians who usually use non-heme Iron foods such as beans, soy, almonds, spinach, raisins, cereal and iron-enriched breads, we recommend that they increase their Vitamin C intake to help Iron absorption. Using pots and skillets made of iron, also increases the absorption  rate of Iron in the body. Anemic persons should never use any Iron supplements without doctors’ prescription, owing to the fact that excessive Iron does not get disposed and is stored in one of our body’s organs, such as the heart and liver, which could lead to Iron poisoning. Iron absorption process when accompanied by Calcium intake causes disorders in the body.
Excessive consumption of Carbohydrates and Vitamin B1 reduction
Vitamin B1 is necessary for Carbohydrate’s metabolism, Energy production and heart and brain cells natural function. People who use carbohydrates especially the white and purified ones such as white flour, sugar and purified rice a lot are in danger of Vitamin B1 deficiency .Vitamin B1 deficiency signs are: tiredness, memory reduction, Stomach discomfort, sleep disorders and disturbances, decreased appetite and weight loss. Blood tests help you to get to know about Vitamin B1 deficiency.
Fat burning foods
– Asparagus: asparagus contains an ingredient called Asparagine which is diuretic and while stimulating the kidneys to increase urine production, it further causes the stored body fats  cells to break down and be flushed out. Other ingredients in asparagus are responsible for breaking down Oxalic Acid (which causes fats to stick to our body cells). This action induces fat reduction storage in our body. – Beet root: beet root contains Chiorine which stimulates fat excretion. This root affects break down of fat cells and results in discharge of broken down fats through urination. – Cauliflower: cauliflower contains Iodine and Sulfur which cleanse the stomach and intestines. Hence, consumption of cauliflower plays a significant role in reducing abdominal fat. – Carrot: carrots have Carotene which is a form of Cartenoid that is converted into Vitamin A in the human body and accelerates the fat burning process and stimulates fat and waste disposal. As Carotene converts into Vitamin A in the intestines, it speeds the metabolism rate, resulting in an increase in fat reduction. – Celery: celery is high in Calcium, Magnesium and Iron. Calcium stimulates the Endocrine hormone and the elevated secretion of this hormone purifies blood and accelerates the disposal of waste products. – Cucumber: cucumber is high in Sulphur. Sulphur  is diuretic in that it stimulates the kidneys to increase urine production and dispose Uric Acid which is a definite waste product in our body. The more Uric Acid is disposed, the more stored fat is broken down. – Garlic: garlic contains mustard oils which have a possess a notable role in body purification and de-toxing. These oils increase the bowel movements (with a sensation of twirling worms!) which helps freeing fats and disposing them. – Lettuce: lettuce has a high Iron and Magnesium content. These minerals enter the spleen and boost the body’s immune system; strengthening our body to fight diseases. The spleen enriches these minerals, sends them to different body cells, building them up to be able to defend our system in a faster mode.  On the other hand it speeds up the metabolism rate in the liver, resulting in an increase in stored fat disposal from our body. Dark green lettuces contain more of these minerals. – Onion: onions contain minerals and fats which help stored fat breakdown while speeding up the metabolism rate. While garlic possesses similar properties, but raw onions have a more powerful effect. – Radish: radishes carry high amounts of Iron and Magnesium which assist dissolve fat. – Tomato: tomato has a  high content of Vitamin C and Oxalic Acid. Oxalic Acid speeds the metabolism rate and increases urine which aids fat disposal from the body. -Apple Cider Vinegar: cider vinegar is known as a diuretic. It contains Malic Acid which is considered as an effective fat burner. Acids are produced in the fermentation process of this vinegar. These acids join the Minerals and Alkaline elements in the body and play a significant role as a purifier and cleanser. Cider vinegar also contains Potassium which disposes stored fats.
Type two diabetes and cinnamon
Researches indicate that having one teaspon of cinnamon daily helps reduce the blood sugar in patients with type two diabetes. Cinnamon not oly decreases blood sugar, but is also effective in cholestrol reduction. Cinnamon contains a high level of Magnesium (Mg) which plays a significant role in Ostoporosis prevention and balancing electrolytes in the body as well as regulating some body enzymes functions. Cinammon acts similarly as insulin in our body. It stimulates body cells to increase insulin secretion and as a result reduces the blood sugar level.