What we sometimes difficult to see the reality and we have right in front of us. We spent hours in the supermarket looking for more healthful foods, many times, without realizing that we are right in front of you. But, of course, fruits and vegetables do not have a marketing so big nor so much promotion.
If in the isolate of these foods put: "eat fruits and vegetables extends your life" or "these foods help prevent diseases", equal be noticed more in its importance. Fruits and vegetables are some of the best foods from our diet. And what we say because they are of those food groups in which there is scientific evidence of its benefits.
Although I had already studies that showed a notice us the benefits of eating fruits and vegetables, this epidemiological study of dvs years of duration carried out in ten European countries and with a sample of more than half a million people, confirms that the regular consumption of 500 grams per day of fruits and vegetables reduces the risk of mortality and to suffer from cancer and other chronic diseases.
These benefits and reduction of the risk of mortality are most pronounced in the case of cardiovascular diseases. The difference between a diet with a daily consumption of 250 grams of fruit & vegetables, or one with more than 500 grams is the reduction of the predecessors of mortality by 10 %, which means delay that risk a year more of our life.
Taking seperately fruits and vegetables, it seems that the latter have much greater power to the hour to reduce mortality, especially if raw will. With the fruits seperately not all hotel contact to reduction of that risk. And in people with bad habits, the effects are even greater, possibly due to the amount of antioxidants that brings a diet rich in fruits and vegetables, which thwarts the stress and Viernheim of bad habits.
Increase consumption of fruit and vegetables in our diet is very simple and the benefits are quite large. You can serve this example of diet rich in vegetables, but include daily several types of fruits and vegetables. Don't miss the calendar of seasonal fruit & vegetables.
Thursday, October 31, 2013
Potatoes vs Cereals
Often we think of sources of carbohydrates and in a similar manner we talk about potatoes and cereals, namely, pasta, rice or other. However, it is not the same potatoes that cereals and then we show you the major differences.
The potato is vegetable, cereal is not
in the first place we must recall that the potato is a vegetable, and as such, cannot be included within the cereals group that have a completely different composition where varies above all, the content and the aqueous energy input.
As well, while 100 grams of potatoes contain more than 80% of water and only offers 73.5 Kcal, the same quantity of rice (an example of cereal), provides 360kcal and only little more than 9% water.
In addition, between the potato and the greater part of the cereal, it is noticeable the difference with respect to the content of carbohydrates, because while the potato only offers about 15 grams of carbohydrates per 100 grams, pasta, wheat flour and derivatives contain more than 70 grams of this nutrient in equal proportion of food.
potato1
With respect to the content of fiber, we can get similar amounts between the potato and whole-grain cereals, while if we are talking about micronutrient in the potato we can find much higher potassium content and antioxidants such as vitamin C, carotenoids and vitamin E that in small quantities have cereals.
As we can see, when we talk about food similar to the potato or cereals, because it is a source of carbohydrates and by having both food starch, we are not wrong, since it is not the same potatoes that cereals, especially, if we analyze their caloric density, its content and its aqueous proportion of carbohydrates per 100 grams of food.
Of course, in an intake we can consume 200 grams or more of potatoes, but we can never consume such an amount of cereals because they absorb water and doubled its volume. However, a portion of 70 grams of cereal exceeds in calories and carbohydrates to about 200 grams of potatoes that we can ingest perfectly in a meal.
You know, at the time of caring for the total amount of carbohydrates in the diet, do not think in equal properties to talk about potatoes and cereals, but although both alternatives are healthy, have large differences among themselves.
The potato is vegetable, cereal is not
in the first place we must recall that the potato is a vegetable, and as such, cannot be included within the cereals group that have a completely different composition where varies above all, the content and the aqueous energy input.
As well, while 100 grams of potatoes contain more than 80% of water and only offers 73.5 Kcal, the same quantity of rice (an example of cereal), provides 360kcal and only little more than 9% water.
In addition, between the potato and the greater part of the cereal, it is noticeable the difference with respect to the content of carbohydrates, because while the potato only offers about 15 grams of carbohydrates per 100 grams, pasta, wheat flour and derivatives contain more than 70 grams of this nutrient in equal proportion of food.
potato1
With respect to the content of fiber, we can get similar amounts between the potato and whole-grain cereals, while if we are talking about micronutrient in the potato we can find much higher potassium content and antioxidants such as vitamin C, carotenoids and vitamin E that in small quantities have cereals.
As we can see, when we talk about food similar to the potato or cereals, because it is a source of carbohydrates and by having both food starch, we are not wrong, since it is not the same potatoes that cereals, especially, if we analyze their caloric density, its content and its aqueous proportion of carbohydrates per 100 grams of food.
Of course, in an intake we can consume 200 grams or more of potatoes, but we can never consume such an amount of cereals because they absorb water and doubled its volume. However, a portion of 70 grams of cereal exceeds in calories and carbohydrates to about 200 grams of potatoes that we can ingest perfectly in a meal.
You know, at the time of caring for the total amount of carbohydrates in the diet, do not think in equal properties to talk about potatoes and cereals, but although both alternatives are healthy, have large differences among themselves.
Species to Add
Although the curry is marketed and is added to the meals thinking it was a curry comes from the mixture between various herbs and spices.
Among them, the most important is the turmeric that is what gives that yellowish color so characteristic of curry that we know.
This species contains curcumin which is responsible for many of the properties of the curry. Between them, is a power anti-inflammatory, improve memory, help the immune system, antioxidant and help make the digestion.
But, the curry not only has the properties of curcumin but added properties of species or other herbs such as nutmeg, coriander, cardamom, cumin, mustard, etc. All of this makes the curry spice is the most complete.
Personally, the soil incorporate in the rice and some meat.
The black garlic
is achieved through the fermentation of the traditional garlic through prolonged exposure to heat and humidity. According to studies, contains ten times more property than the white garlic and also its taste is more pleasant and less heavy for the stomach.
Its main component is the alleged, therefore, has hypolipidemic properties, antioxidants, and help remove lipids and cholesterol. In addition, it is energizing, and provides 18 essential amino acids which help the immune system to enjoy good health.
It is not easy to find in supermarkets in Spain although can be found in asian supermarkets stores or on the internet.
I enter in salads or rice when I have the.
The black pepper to
make a spicy and aromatic flavor, the first benefit that we have almost without noticing it is the reduction of salt in foods.
Their big secret is that it contains a substance called piperine. This is very beneficial to health because it helps promote the pigmentation of the skin, slightly reduces the appetite and also has excellent properties termogenicas. Thanks to her, we can say that this spice helps keep the line slightly increasing our basal metabolism.
Another positive aspect is that it increases serotonin levels with what will help us to regulate our dream and our mood.
Personally, I use in many dishes but especially in vegetables, chicken and creams.
In sum, these six spices (ginger,cinnamon,chili powder,garlic black,black pepper and curry) are essential ingredients in many of my recipes as i bring flavor and freshness to my dishes and also multiple benefits to my health.
Among them, the most important is the turmeric that is what gives that yellowish color so characteristic of curry that we know.
This species contains curcumin which is responsible for many of the properties of the curry. Between them, is a power anti-inflammatory, improve memory, help the immune system, antioxidant and help make the digestion.
But, the curry not only has the properties of curcumin but added properties of species or other herbs such as nutmeg, coriander, cardamom, cumin, mustard, etc. All of this makes the curry spice is the most complete.
Personally, the soil incorporate in the rice and some meat.
The black garlic
is achieved through the fermentation of the traditional garlic through prolonged exposure to heat and humidity. According to studies, contains ten times more property than the white garlic and also its taste is more pleasant and less heavy for the stomach.
Its main component is the alleged, therefore, has hypolipidemic properties, antioxidants, and help remove lipids and cholesterol. In addition, it is energizing, and provides 18 essential amino acids which help the immune system to enjoy good health.
It is not easy to find in supermarkets in Spain although can be found in asian supermarkets stores or on the internet.
I enter in salads or rice when I have the.
The black pepper to
make a spicy and aromatic flavor, the first benefit that we have almost without noticing it is the reduction of salt in foods.
Their big secret is that it contains a substance called piperine. This is very beneficial to health because it helps promote the pigmentation of the skin, slightly reduces the appetite and also has excellent properties termogenicas. Thanks to her, we can say that this spice helps keep the line slightly increasing our basal metabolism.
Another positive aspect is that it increases serotonin levels with what will help us to regulate our dream and our mood.
Personally, I use in many dishes but especially in vegetables, chicken and creams.
In sum, these six spices (ginger,cinnamon,chili powder,garlic black,black pepper and curry) are essential ingredients in many of my recipes as i bring flavor and freshness to my dishes and also multiple benefits to my health.
Exercises that can take a toll on our body
For all those of us who practice sports injuries are a nightmare and it is therefore necessary that we walk with much eye when it comes to choosing one or another type of exercise. This is the reason why this post what we want to devote to some of the exercises more injurious to avoid them if we do not control to the maximum the technique, and to be able to replace them by others.
In the first place we are going to stop in a classic, the squats, since if they do not perform well, controlling the maximum and without proper posture ,we can hurt us or in the lumbar or in the knees. It is therefore advisable to build them principle with little load up to acquire the habit of the posture, then gradually increasing the load. Though, always taking special care in the knees and to concentrate the tension in the muscles of the legs.
Alternatively we are going to highlight the exercises after neck, and is that there are several that are performed in this way. The problem is that it is a speck not natural to the body, and that is why we rare forms and forced which may eventually trigger an injury and when not always what we do in the right way.
The exercises with dead weight also can be a hazardous both always and when they are not made in the appropriate manner. We need to pay special attention to the placement of the back because that always must remain straight, avoiding strenuous postures and turns that the only thing that they can achieve is to be overloaded some parts of the body and appear an injury. Begin to perform these exercises with light loads is essential to learn how to execute them correctly to then include more weight.
The abdominals can also adversely affect
the long-haul abdominal poorly performed can be the source of numerous injuries. The problem in making abdominal tends to be the route that we, because we involve several parts of the train below. When you rest we can affect this area, especially to the psoas. Therefore the ideal is to concentrate the exercise in the abdominal wall, to work is only part. The position of the back is important, above all, we must take care not to bend the neck inwards so as not to harm the cervical part.
It is important that we bear that in mind when these work parties. If we have doubts is more appropriate that we have the help of a training partner, or in its defect of some room monitor to ensure the correct development and execution of the exercise.
In the first place we are going to stop in a classic, the squats, since if they do not perform well, controlling the maximum and without proper posture ,we can hurt us or in the lumbar or in the knees. It is therefore advisable to build them principle with little load up to acquire the habit of the posture, then gradually increasing the load. Though, always taking special care in the knees and to concentrate the tension in the muscles of the legs.
Alternatively we are going to highlight the exercises after neck, and is that there are several that are performed in this way. The problem is that it is a speck not natural to the body, and that is why we rare forms and forced which may eventually trigger an injury and when not always what we do in the right way.
The exercises with dead weight also can be a hazardous both always and when they are not made in the appropriate manner. We need to pay special attention to the placement of the back because that always must remain straight, avoiding strenuous postures and turns that the only thing that they can achieve is to be overloaded some parts of the body and appear an injury. Begin to perform these exercises with light loads is essential to learn how to execute them correctly to then include more weight.
The abdominals can also adversely affect
the long-haul abdominal poorly performed can be the source of numerous injuries. The problem in making abdominal tends to be the route that we, because we involve several parts of the train below. When you rest we can affect this area, especially to the psoas. Therefore the ideal is to concentrate the exercise in the abdominal wall, to work is only part. The position of the back is important, above all, we must take care not to bend the neck inwards so as not to harm the cervical part.
It is important that we bear that in mind when these work parties. If we have doubts is more appropriate that we have the help of a training partner, or in its defect of some room monitor to ensure the correct development and execution of the exercise.
How to Eat Before a Race
This is one of the tricks to load energy reservoirs to stop before a competition. There is to eat many times but few quantities in each meal. In this way we are going to complete the energy needs before the competition and avoid overloading the digestive system. We can do 5 to 7 meals the day before the competition.
The food that must prevail in those foods will be the carbohydrates, you are going to be the primary fuel for the race or competition. Avoid food rich in fats and limit the proteins, which can make the heavier digestions.
Much care must be taken to the dinner, because it should provide the rest. Be a binge of pasta thinking that is going to fill at the last minute deposits of glycogen is an error, the body needs its time to convert these nutrients into energy deposits. Therefore the dinner will be the lighter food and avoid overloading the stomach at the last minute.
Another aspect to keep in mind is to avoid taking new or exotic foods and junk food, and not give a lot of work or unexpected surprises to our digestive system, which already if there are nerves of through will accelerate your activity. Foods such as cauliflower, potatoes, or carbonated drinks can incomodarnos being brainwashed and the following day, so better to give them of side also.
Remember that diet planning for a competition is also important, after so much time training we can give the fret with all the work because of the food of the previous day. Dividing these meals in small shots in low quantity and where predominate carbohydrates is the best way to fill us with energy and prevent intestinal distress.
The food that must prevail in those foods will be the carbohydrates, you are going to be the primary fuel for the race or competition. Avoid food rich in fats and limit the proteins, which can make the heavier digestions.
Much care must be taken to the dinner, because it should provide the rest. Be a binge of pasta thinking that is going to fill at the last minute deposits of glycogen is an error, the body needs its time to convert these nutrients into energy deposits. Therefore the dinner will be the lighter food and avoid overloading the stomach at the last minute.
Another aspect to keep in mind is to avoid taking new or exotic foods and junk food, and not give a lot of work or unexpected surprises to our digestive system, which already if there are nerves of through will accelerate your activity. Foods such as cauliflower, potatoes, or carbonated drinks can incomodarnos being brainwashed and the following day, so better to give them of side also.
Remember that diet planning for a competition is also important, after so much time training we can give the fret with all the work because of the food of the previous day. Dividing these meals in small shots in low quantity and where predominate carbohydrates is the best way to fill us with energy and prevent intestinal distress.
Running and Inflammation
That the career is one of the most complete activities to the time to burn calories and maintain our body in perfect condition as we all know. It is true that the benefits that gives us the race are enormous and therefore has become one of the star of the lovers of the sport. But there are some problems that arise from this activity as the tibial periostitis, produced by an excess of tension in the area of the shin bone to perform an activity in which the legs are completely involved. Why in this post we want to see how we can prevent it .
The tibial periostitis is a malaise that sure we have suffered in some occasion when we have left to run. It is an inflammation of the part of the tibia, specifically in the periostilo which is the connecting link between the tibia and the own twins. This inflammation is usually due to an excess of tension in this area that will eventually leading to pain and discomfort. The feeling that we will experience in this part when the tibial periostitis is swelling and pain, as if we had given a blow to the shin and we had a hematoma existent. Something that can be cured with rest, but you can avoid and prevent.
The field
one of the reasons why you can appear the tibial periostitis is by the overload that occurs in this area. This overhead can be triggered by the field in which we are going to make the race. If it is too hard a surface that does not absorb the impact we run the risk that this will be condensate in the part of the tibia, bypassing this uncomfortable ache that nobody wants to suffer. For this reason it is necessary know how to choose the field in which we are going to move to opt for the soft option and delicate to affect the least possible to the area of the tibia.
The shoes shoes
is another point to keep in mind, and is that the same as the ground, the footwear is one of the principal assets at the time of getting absorb the impact that occurs with the stride while practicing career. Footwear is the only way we have to isolate them from the firm that we have chosen to run. When choosing a footwear to cushion properly we will achieve that almost the total impact is in the shoe and not in our body, and much less in the area of the tibia. In this way will not be affected this part and we will keep you away from the tibial periostitis of our life.
Over-training
sometimes choosing good is not good enough in both the firm and the equipment, but many times it is important to know delimit up to where we are able to reach. Not everyone has the same physical form and therefore not all going to be able to withstand the same when it comes to practicing career. It is therefore important that before we get to know each other and nothing until we know where we are able to reach, since an excess of time and intensity when it comes to practicing career can be a trigger for the tibial periostitis. It is therefore necessary to know how far we can go without harm us and risking the health only by lack of planning at the time of going out to run.
Other points to keep in mind
in addition to these basic requirements when it comes to practicing career, there are other variables to take into account. One of them has a lot to do with our physiognomy, already that the tibial periostitis has much to see in the majority of occasions with the kind of depressed that we have., therefore it is necessary to know and to remedy with appropriate footwear or with special templates to carry out the race without any problem. Next to this we have to take into account other spots such as the lack of rest in the muscular area that we will succeed with massage and stretching exercises, as well as have a few habits of life in which the legs are always in tension, like being a long time standing, walking… In these cases, the rest will be essential to prevent the tibial periostitis.
The tibial periostitis is a malaise that sure we have suffered in some occasion when we have left to run. It is an inflammation of the part of the tibia, specifically in the periostilo which is the connecting link between the tibia and the own twins. This inflammation is usually due to an excess of tension in this area that will eventually leading to pain and discomfort. The feeling that we will experience in this part when the tibial periostitis is swelling and pain, as if we had given a blow to the shin and we had a hematoma existent. Something that can be cured with rest, but you can avoid and prevent.
The field
one of the reasons why you can appear the tibial periostitis is by the overload that occurs in this area. This overhead can be triggered by the field in which we are going to make the race. If it is too hard a surface that does not absorb the impact we run the risk that this will be condensate in the part of the tibia, bypassing this uncomfortable ache that nobody wants to suffer. For this reason it is necessary know how to choose the field in which we are going to move to opt for the soft option and delicate to affect the least possible to the area of the tibia.
The shoes shoes
is another point to keep in mind, and is that the same as the ground, the footwear is one of the principal assets at the time of getting absorb the impact that occurs with the stride while practicing career. Footwear is the only way we have to isolate them from the firm that we have chosen to run. When choosing a footwear to cushion properly we will achieve that almost the total impact is in the shoe and not in our body, and much less in the area of the tibia. In this way will not be affected this part and we will keep you away from the tibial periostitis of our life.
Over-training
sometimes choosing good is not good enough in both the firm and the equipment, but many times it is important to know delimit up to where we are able to reach. Not everyone has the same physical form and therefore not all going to be able to withstand the same when it comes to practicing career. It is therefore important that before we get to know each other and nothing until we know where we are able to reach, since an excess of time and intensity when it comes to practicing career can be a trigger for the tibial periostitis. It is therefore necessary to know how far we can go without harm us and risking the health only by lack of planning at the time of going out to run.
Other points to keep in mind
in addition to these basic requirements when it comes to practicing career, there are other variables to take into account. One of them has a lot to do with our physiognomy, already that the tibial periostitis has much to see in the majority of occasions with the kind of depressed that we have., therefore it is necessary to know and to remedy with appropriate footwear or with special templates to carry out the race without any problem. Next to this we have to take into account other spots such as the lack of rest in the muscular area that we will succeed with massage and stretching exercises, as well as have a few habits of life in which the legs are always in tension, like being a long time standing, walking… In these cases, the rest will be essential to prevent the tibial periostitis.
Oxygen Consumption
The maximum oxygen consumption is a very important parameter in the world of sports performance as it is the best indicator of aerobic power.
Know the maximum oxygen consumption is essential in certain sports disciplines such as athletics, especially in races of middle-distance and long; in cycling, rowing, etc. , depending on
Garcia Meek (1996),
oxygen consumption represents the volume of oxygen consumed during any kind of effort, and indicates the ability of the agency for the use of the same. Any increase in the intensdidad a exercise determines a parallel increase in VO2 (oxygen consumption) but from a certain level, the oxygen consumption does not increase more although the intensity of the effort. This is when it is said that the subject has reached its maximum oxygen consumption (VO2max) and represents a key indicator for measuring the possibilities of the subject to prolonged effort of low intensity.
This parameter can be very uneven in individuals and depends on the performance of the same. In a sedentary person who do not perform physical activity in a systematic way, i.e. that do not perform any type of physical exercise or sport, we find that its maximum oxygen consumption oscillates around the 28 ml/kg/min for both men and women.
However, those people that at some point began to participate in sports and in particular the endurance training have a maximum oxygen consumption significantly higher. We would be talking about around 55 to 65 ml/kg/min.
If we take as reference the next step in performance would be talking about the resistance sports, those people who are dedicated to the sport, in particular of resistance. This group can have a maximum oxygen consumption from 65 ml/kg/min up to 85 ml/kg/min.
The crème de la crème of the would be the elite athletes of resistance, the top. They can have values of maximum oxygen consumption of 85 ml/kg/min up to 90 ml/kg/min. The greatest value of VO2max obtained in history is Bjørn Dahlie, a cross-country skier with 8 olympic golds.
Know the maximum oxygen consumption is essential in certain sports disciplines such as athletics, especially in races of middle-distance and long; in cycling, rowing, etc. , depending on
Garcia Meek (1996),
oxygen consumption represents the volume of oxygen consumed during any kind of effort, and indicates the ability of the agency for the use of the same. Any increase in the intensdidad a exercise determines a parallel increase in VO2 (oxygen consumption) but from a certain level, the oxygen consumption does not increase more although the intensity of the effort. This is when it is said that the subject has reached its maximum oxygen consumption (VO2max) and represents a key indicator for measuring the possibilities of the subject to prolonged effort of low intensity.
This parameter can be very uneven in individuals and depends on the performance of the same. In a sedentary person who do not perform physical activity in a systematic way, i.e. that do not perform any type of physical exercise or sport, we find that its maximum oxygen consumption oscillates around the 28 ml/kg/min for both men and women.
However, those people that at some point began to participate in sports and in particular the endurance training have a maximum oxygen consumption significantly higher. We would be talking about around 55 to 65 ml/kg/min.
If we take as reference the next step in performance would be talking about the resistance sports, those people who are dedicated to the sport, in particular of resistance. This group can have a maximum oxygen consumption from 65 ml/kg/min up to 85 ml/kg/min.
The crème de la crème of the would be the elite athletes of resistance, the top. They can have values of maximum oxygen consumption of 85 ml/kg/min up to 90 ml/kg/min. The greatest value of VO2max obtained in history is Bjørn Dahlie, a cross-country skier with 8 olympic golds.
The importance of having a strong core
At this point already know what this means having the core or the middle area of the trunk in good condition for an optimum health muscle-skeletal-articular. Nevertheless, the work of the core is essential for good performance in numerous sports.
There are studies that have been able to demonstrate that a good state of the core can improve performance by as much as sports like endurance races. In a study in particular, gave a speech in competitive and recreational corridors of 5,000 meters.
This operation consisted in the realization of a training program for the middle area or core for 6 weeks. The results were an increase in performance with the distance of 5,000 meters, but there was no improvement in the strength or stability of the train below.
The main reason why it is thought to occur a performance improvement due to the work of the core is a greater efficiency in the running technique. In addition, the study researchers have speculated that a training program more long probably would bring more benefits.
There are studies that have been able to demonstrate that a good state of the core can improve performance by as much as sports like endurance races. In a study in particular, gave a speech in competitive and recreational corridors of 5,000 meters.
This operation consisted in the realization of a training program for the middle area or core for 6 weeks. The results were an increase in performance with the distance of 5,000 meters, but there was no improvement in the strength or stability of the train below.
The main reason why it is thought to occur a performance improvement due to the work of the core is a greater efficiency in the running technique. In addition, the study researchers have speculated that a training program more long probably would bring more benefits.
Do's and Dont's of Running
The most frequent failures in the technique of running.
These faults are usually commit especially in people beginners who don't care about technology, with the risk that the bad technique it becomes a habit that decreasing your performance, or even promoting injury. For this reason I find it interesting sharing with you these tips for avoiding the faults in the technique of running that we proposed this video (in English).
DO NOT: Do not exaggerate the stride. Run with a very long stride prompts the body to slow down and retain the momentum for landing, so using a stride too long not only will not run faster, but that makes you really lose energy. With a proper stride, the body does not suffer from such pressure when they hit the foot with the ground, which reduces the risk of injury and saves energy, improving performance.
DO: Landing with the flat foot. As well you attack the effort of avoiding landing force only a specific area.
DO: Keep the vertical run. Do not tilt the body forwards.
DO NOT: noise when running. If you can listen to your stride, hitting the floor with your shoes, is a sign that you are not running well.
TO DO: Get used. Gradually Advanced, listen to your body, listen to the pain, not abuses, corrects faults, learn and improve.
Little more can i comment on. The video is completely in English. I have limited myself to summarize what exposes and to interpret it a little (i apologize for failures of synthesis and translation, there will be). In terms of faults analyzed, i think they are very common in the tilt the body forward, something typical of people who are not accustomed to exercise, and a day decide to run.
These faults are usually commit especially in people beginners who don't care about technology, with the risk that the bad technique it becomes a habit that decreasing your performance, or even promoting injury. For this reason I find it interesting sharing with you these tips for avoiding the faults in the technique of running that we proposed this video (in English).
DO NOT: Do not exaggerate the stride. Run with a very long stride prompts the body to slow down and retain the momentum for landing, so using a stride too long not only will not run faster, but that makes you really lose energy. With a proper stride, the body does not suffer from such pressure when they hit the foot with the ground, which reduces the risk of injury and saves energy, improving performance.
DO: Landing with the flat foot. As well you attack the effort of avoiding landing force only a specific area.
DO: Keep the vertical run. Do not tilt the body forwards.
DO NOT: noise when running. If you can listen to your stride, hitting the floor with your shoes, is a sign that you are not running well.
TO DO: Get used. Gradually Advanced, listen to your body, listen to the pain, not abuses, corrects faults, learn and improve.
Little more can i comment on. The video is completely in English. I have limited myself to summarize what exposes and to interpret it a little (i apologize for failures of synthesis and translation, there will be). In terms of faults analyzed, i think they are very common in the tilt the body forward, something typical of people who are not accustomed to exercise, and a day decide to run.
Smart Diet for Runners
Last year we did a post about a book that we seemed to be essential reading for all those people who wanted to learn intelligently entitled "The diet smart" and now we have to do a new post to speak to you about a second part focused on the corridors "smart diet for runners".
A few months ago the lovely girls of they sent me a copy of her new book that is specifically for runners, and while afternoon only a weekend in specifics since its reading is fresh and very easy to understand, he had left on the inkwell remove a post to talk about it.
If the first book was this second generalist is completely oriented to the corridors, so if you are a amateur corridor and are interested in improving your performance, this is the book you need to learn how to nutrirte as you must, at the time that you and the way that you have to.
On this occasion have also created a chapter for the vegetarians, even including menus suitable for this type of feeding and another chapter for people with diabetes who want to run. Here I leave a video of themselves talking about the vegetarian.
The book speaks of how to plan a diet depending on the time you are in, how you can be training or competition, with practical tips to make the carbohydrate intake or carry out the hydration, so important in the running, and how to deal with to reduce fatigue. Here in this video themselves speak of fatigue:
As the only criticism I have to make a comment in one of the ergogenic aids', it's aid, the carnitine, since it is a in various investigations have concluded that supplementation with it do not affect the muscle content of l-carnitine, nor to the metabolism of fats, or performance during aerobic exercise or the anaerobic, as well as do not affect weight loss in subjects with obesity or overweight.
Perhaps in people who have problems in metabolizarla can be useful, why should clarify this in the book. However, it is something that the girls of Alimmenta has very clear, already in its web say it clearly in this article, only minuted has been lacking in the book.
Here I leave another video of Jessica Iron, dietician-nutritionist and co-author of the book in which he explains the different possibilities of supplementation for the corridors, and combining this and which one to choose according to the race.:
I'm going to leave some links of interest to you could have more information about this book, which i have been happy, and being as i am a small amateur to the running and nutrition has been very gratifying and has applied my small knowledge in both worlds so interesting:
Links | Web of alimmenta, additional content of the book, purchase the book at Amazon
Before closing this post i can't go long without wish to thank the entire team of Alimmenta sending In this book for that what we read and analyze from our perspective. We hope that soon they will decide to make a book on "The smart diet fitness".
A few months ago the lovely girls of they sent me a copy of her new book that is specifically for runners, and while afternoon only a weekend in specifics since its reading is fresh and very easy to understand, he had left on the inkwell remove a post to talk about it.
If the first book was this second generalist is completely oriented to the corridors, so if you are a amateur corridor and are interested in improving your performance, this is the book you need to learn how to nutrirte as you must, at the time that you and the way that you have to.
On this occasion have also created a chapter for the vegetarians, even including menus suitable for this type of feeding and another chapter for people with diabetes who want to run. Here I leave a video of themselves talking about the vegetarian.
The book speaks of how to plan a diet depending on the time you are in, how you can be training or competition, with practical tips to make the carbohydrate intake or carry out the hydration, so important in the running, and how to deal with to reduce fatigue. Here in this video themselves speak of fatigue:
As the only criticism I have to make a comment in one of the ergogenic aids', it's aid, the carnitine, since it is a in various investigations have concluded that supplementation with it do not affect the muscle content of l-carnitine, nor to the metabolism of fats, or performance during aerobic exercise or the anaerobic, as well as do not affect weight loss in subjects with obesity or overweight.
Perhaps in people who have problems in metabolizarla can be useful, why should clarify this in the book. However, it is something that the girls of Alimmenta has very clear, already in its web say it clearly in this article, only minuted has been lacking in the book.
Here I leave another video of Jessica Iron, dietician-nutritionist and co-author of the book in which he explains the different possibilities of supplementation for the corridors, and combining this and which one to choose according to the race.:
I'm going to leave some links of interest to you could have more information about this book, which i have been happy, and being as i am a small amateur to the running and nutrition has been very gratifying and has applied my small knowledge in both worlds so interesting:
Links | Web of alimmenta, additional content of the book, purchase the book at Amazon
Before closing this post i can't go long without wish to thank the entire team of Alimmenta sending In this book for that what we read and analyze from our perspective. We hope that soon they will decide to make a book on "The smart diet fitness".
Friday, October 11, 2013
Hypertension
Hypertension is a disease is characterized by not giving symptoms,
except in the most severe cases, which seriously hamper their diagnosis. Therefore, we can qualify as 'silent disease'. It is also one of the greatest incidence in our country: 14 million people in Spain are hypertensive. This represents slightly more than 40% of the general adult population.
The ignorance of this disease puts them at a serious risk that should be corrected as soon as possible. Before this problem, since the blog we would remind you, today Thursday, National Day of hypertension, prevention tips.
If you have more than 35 years, you have family history of hypertension or cardiovascular problems i suggest you go to a pharmacy or to your doctor and you ask that you measure the arterial tension. It's that easy, once you know and in case you have high blood pressure, these two health professionals advise you with what you have to do.
Control hypertension can reduce up to 40% the risk of a cardiovascular problem. Regardless of the values of voltage that you have, it has been demonstrated the importance of maintaining healthy life habits to control the levels of blood pressure. In the other entries we've discussed, and yet you again i remember some of the ten councils against hypertension:
reduces the consumption of the food cooked and canned: 80% of that intake comes from the salt content in these products.
Also reduces the intake of prefabricated sweets, snacks, cheese, drinks of water with gas and refreshments, which contribute a great amount of salt.
Do not cook with salt: the food the built-in. Drives by spices such as vinegar, garlic, etc. recalls that the WHO recommended 5 grams of salt a day and the spaniards we doubled that intake.
Drink at least 8 glasses of water a day, equivalent to 2 liters per day.
Performs daily exercise, at least 30 minutes a day for a walk -
control your weight and practice mediterranean diet.
The ignorance of this disease puts them at a serious risk that should be corrected as soon as possible. Before this problem, since the blog we would remind you, today Thursday, National Day of hypertension, prevention tips.
If you have more than 35 years, you have family history of hypertension or cardiovascular problems i suggest you go to a pharmacy or to your doctor and you ask that you measure the arterial tension. It's that easy, once you know and in case you have high blood pressure, these two health professionals advise you with what you have to do.
Control hypertension can reduce up to 40% the risk of a cardiovascular problem. Regardless of the values of voltage that you have, it has been demonstrated the importance of maintaining healthy life habits to control the levels of blood pressure. In the other entries we've discussed, and yet you again i remember some of the ten councils against hypertension:
reduces the consumption of the food cooked and canned: 80% of that intake comes from the salt content in these products.
Also reduces the intake of prefabricated sweets, snacks, cheese, drinks of water with gas and refreshments, which contribute a great amount of salt.
Do not cook with salt: the food the built-in. Drives by spices such as vinegar, garlic, etc. recalls that the WHO recommended 5 grams of salt a day and the spaniards we doubled that intake.
Drink at least 8 glasses of water a day, equivalent to 2 liters per day.
Performs daily exercise, at least 30 minutes a day for a walk -
control your weight and practice mediterranean diet.
Flat Stomach
Flab, swelling, and sagging skin are some of the enemies of the abdomen and waist. In addition, in summer, we most carbonated beverages (soft drinks, beer, etc. ), we are able to relax more with the diet, eat more, more fried food, we break the routine, we eat to Madera, etc. The changes of habits (travel, etc. ) can also do that suffer constipation, imbalances in the intestinal flora, etc. Here there are some tricks that can help us to counter all these factors.Some solutions:
we must control the stress, which causes anxiety and desire to eat. In regard to our diet, we must avoid carbonated beverages, promote intestinal transit time (with whole-grain foods, kiwi fruit, plum, etc. ), avoid foods that cause heavy and slow digestions (as can be fried, fatty cheeses, sweets, etc. ), drink from 2 to 3 liters of water, drink fruit (especially the depurative: pineapple, melon, grapes, watermelon, red fruits, pears of water, etc. ).
Eat slowly, chewing very well the eating and trying not to swallow air each time we bring the bite to your mouth. If we take food potentially flatulent, ideally combined with spices or plants to counteract this effect, for example: the vegetables can be cooked with cumin and anise, which reduces the occurrence of the annoying gases.
The council to continue more important is the record, it was meaningless to make all of these tips if you are not maintained by weeks or months. Be patient, the gut does not come out of a day to another, nor is removed from one day to another.
In addition, a flat belly is not only aesthetic; it is health. Too high levels of abdominal fat is associated with higher cardiovascular risk, better than the fat of other body areas.
Have a flat belly not only helps us to have a figure more aesthetic, but also prolongs our life in terms of both quantity and quality.
Why We Keep Being Hungry
Regardless of whether a person is or is not "full", the body is programd to be rewarded for eating more when he is tempted with tasty food. According to a study conducted by the Department of Psychiatry of the University SUN of Naples (Italy), published in the Journal of Clinical Endocrinology & metabolism.In this process is involved a hormone (ghrelin) produced in the stomach, which regulates the reward and motivation, and a compound (2-AG) related to the appetite.
Our agency is scheduled to be filled in case then the food shortage. When this condition is coupled with an environment in which food is cheap, is available and often provides in large portions all goes against, and not to eat in excess it becomes very hard.
The concept of "eating for fun", instead of eating to survive (hunger homeostatic) is relatively new. To explore how the traditional hunger is reflected today, the study (very small) analyzed the behavior of five women and three healthy men 21 to 33 years. None of the participants were overweight or obese was, and all were free from any problem in the eating behavior.
Each one took part in two tests with an interval of one month. On both occasions, the participants first ate a breakfast of 300 calories, and after lunch rated their level of hunger. After an hour, was offered to each one his favorite meal, a meal that would eat even after you feel full. During five minutes were only allowed to see or smell your favorite meal, during that period were asked describe how much hunger had, what was your impetus to eat and how much they thought eat. The second test was similar, except that this time the participants were provided with a article unappealing (bread, milk and butter) but containing the same nutrients and calories your favorite meal.
The result was that despite a feeling of satiety after the breakfast, participants said that their momentum to eat and the amount that they thought eat were significantly higher before its favorite food before the food unappetizing.
In addition, blood tests revealed that when participants ate his favorite food, the blood levels of the hormone of motivation (ghrelin) increased and remained high for up to two hours. In contrast, the levels dropped after eating the article unappealing. The levels of the compound related to the appetite (2-AG) was reduced after eating both the favorite meal as the unappetizing. However, they remained much higher see and eat the favorite food.
Dehydration
Not only hunger can cause bad humor. Dehydration, even when it is mild, you can alter the mood, the vitality and the ability to think clearly.
Two studies conducted by the University of Connecticut and the Research Institute of Environmental Medicine of the Army of the United States, focused on the physical and psychological consequences of dehydration. According to the people in charge of the study, the sensation of thirst does not appear until the people are from 1% to 2% dehydrated. The results reveal that by then, the dehydration has already begun to have an impact on the mental and physical performance.
A group of researchers working with women of around 25 years, while the other carried out the research with men by about 20 years. All the volunteers were healthy and doing regular physical activity.
It is proceeded to the participants to 24 hours of "deprivation of fluids" where they could only drink water during the testing, in addition the participants were asked to carry out physical activity. Then, there were a series of tests that measured by factors such as the concentration, alertness, reaction time, memory, reasoning and mood.
In the case of women, the mild dehydration caused headaches, fatigue and difficulty concentrating. In addition, the volunteers felt that the tasks were more difficult. In men, the lack of fluid gender difficulties to perform certain mental tasks, fatigue, anxiety and mood disturbances.
The results of the study demonstrate that even mild dehydration that can occur during everyday activities can affect how we feel, especially in the case of women, who seem to be more sensitive to the effects of dehydration.
These adverse changes in mood can affect the motivation required to engage in exercises, even moderate. Dehydration can also interfere with other daily activities, even when there is no demand of physical activity.
Two studies conducted by the University of Connecticut and the Research Institute of Environmental Medicine of the Army of the United States, focused on the physical and psychological consequences of dehydration. According to the people in charge of the study, the sensation of thirst does not appear until the people are from 1% to 2% dehydrated. The results reveal that by then, the dehydration has already begun to have an impact on the mental and physical performance.A group of researchers working with women of around 25 years, while the other carried out the research with men by about 20 years. All the volunteers were healthy and doing regular physical activity.
It is proceeded to the participants to 24 hours of "deprivation of fluids" where they could only drink water during the testing, in addition the participants were asked to carry out physical activity. Then, there were a series of tests that measured by factors such as the concentration, alertness, reaction time, memory, reasoning and mood.
In the case of women, the mild dehydration caused headaches, fatigue and difficulty concentrating. In addition, the volunteers felt that the tasks were more difficult. In men, the lack of fluid gender difficulties to perform certain mental tasks, fatigue, anxiety and mood disturbances.
The results of the study demonstrate that even mild dehydration that can occur during everyday activities can affect how we feel, especially in the case of women, who seem to be more sensitive to the effects of dehydration.
These adverse changes in mood can affect the motivation required to engage in exercises, even moderate. Dehydration can also interfere with other daily activities, even when there is no demand of physical activity.
Healthy Diet
In some occasions, we are overburdened with work and it seems that our brain does not work as before. We trouble concentrating, we lose memory, and it costs us more to be creative.
The health of the brain is directly linked to our lifestyle.
A healthy diet can help us to care for it and keep it at 100% of its capacity:
breakfast is the first thing: When the breakfast is poor do not recover the nutrients expended during the overnight fasting, what harms the intellectual performance, concentration and memory.
Make 5 meals a day: Dividing the diet throughout the day increases the absorption of nutrients and thus a good cerebral performance.
Delete a meal to lose weight or to take advantage of the time, can affect the proper functioning of the brain.
Maintain a diet rich in vegetables, cereals and legumes, which ensures all the vitamins, minerals and nutrients needed for the neurons.
Controlling alcohol consumption: alcohol in excess not only reduces the reserves of vitamin B, which is essential for the mind, but that is harmful, because the drink tends to replace the healthy food, and affects the functioning of the neurons, occurs when a drunk driver.
Choline is an essential substance that we must take with the power supply as it is necessary for the transmission of nerve signals. The find in soy and derivatives, peanuts, egg yolks, wheat germ, liver and ham.
The health of the brain is directly linked to our lifestyle.A healthy diet can help us to care for it and keep it at 100% of its capacity:
breakfast is the first thing: When the breakfast is poor do not recover the nutrients expended during the overnight fasting, what harms the intellectual performance, concentration and memory.
Make 5 meals a day: Dividing the diet throughout the day increases the absorption of nutrients and thus a good cerebral performance.
Delete a meal to lose weight or to take advantage of the time, can affect the proper functioning of the brain.
Maintain a diet rich in vegetables, cereals and legumes, which ensures all the vitamins, minerals and nutrients needed for the neurons.
Controlling alcohol consumption: alcohol in excess not only reduces the reserves of vitamin B, which is essential for the mind, but that is harmful, because the drink tends to replace the healthy food, and affects the functioning of the neurons, occurs when a drunk driver.
Choline is an essential substance that we must take with the power supply as it is necessary for the transmission of nerve signals. The find in soy and derivatives, peanuts, egg yolks, wheat germ, liver and ham.
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