What is your breakfast? Some people can not start the day without eating something, others drink coffee when they arrive at the office, some prefer abundant and nutritious breakfast because they think they will have more energy to stay active during the day and others, however, avoid breakfast, and either because they prefer to sacrifice food for a nap more or because they mistakenly believe diet and that will help them lose weight.

In all cases, experts recommend that we should not overlook the breakfast, it is not healthy and has even shown that people who skip breakfast tend to have poorer eating habits and sedentary are more likely to have high cholesterol, among other conditions .

Someone might say that some researchers reject the idea of ??taking heavy breakfast (of which we’ve already talked earlier in life and health), because many times the excess calories that are consumed in the morning accumulate during the day, and while can make the rest of the meals are not as bulky, total calories tend to be more than when the breakfast is not so great.

However, a healthy breakfast is not meant to be excessive or heavy. In this regard, a group of researchers from the University of Missouri, United States, found that eating a nutritious breakfast, especially rich in protein, increases satiety and reduces hunger throughout the day. Furthermore, they found that a protein-rich breakfast reduces the brain signals that control the motivation for food.

To reach these findings, the researchers compared two groups of teenagers, one who skipped breakfast and one that should take breakfast of 500 calories, milk, cereals and yogurt, among other foods. The authors chose to teenagers because it is estimated that about 60% do not regularly eat breakfast, which is associated with poor eating habits, obesity and physical inactivity.

The new findings, then, suggest that a protein-rich breakfast helps to develop an effective strategy to improve appetite control and prevent the Overeating and among them, because when you feel satisfied longer and be less hungry, there less likely to be tempted to eat snacks between meals.

Mariela followed all the steps in this promising diet books up to 15 pounds (7 kilos) in the first two weeks: forgot the carbohydrates (sugars) and started eating more protein as meat, fish, eggs and cheese. Then he began to slowly add carbohydrates. But to no avail.

For his part, Carlos followed a diet that also promised amazing results: first was to eat all the protein you want, without limit, then add vegetables, in a third time, had to incorporate fruits, cheese and bread, and finally could eat it he wanted. All this, provided they maintain a unique day of your diet to eat protein and remember to take 3 teaspoons of wheat bran daily. He did, however, all I did was sacrificed for over a month and lose the water that held his body (not fat), which initially appeared to be a real weight loss pounds or kilos but quickly returned as soon stopped the diet.

Cases like Mariela and Carlos are thousands, and diets that promise miraculous results as well. The important thing is to not fall into the trap. So, here are some tips you should consider if you want to lose weight.

Rule number 1:
Do not expect miraculous results. Unfortunately, to lose weight and maintain that weight over time is necessary to adopt and sustain healthy habits. Also, keep in mind that a sustainable diet is generally achieved by eliminating pounds or kilos slowly, not quickly.

Rule number 2:
Forget dieting is boring and involves depriving yourself of the things you like. On the contrary, so you can add new eating habits and you can keep it is important that you are pleasant. There are many healthy options you can add to your diet.

Besides, surely there are things in your routine that will not let you lose weight. Qualified professional help you detect and remove. Cheer up, sometimes just means not eating between meals or avoid descontrolarte with sweet after dinner.

Rule number 3:
Another error which usually falls when trying to lose weight is to suspend food. Never! Remember, skipping meals fattening! Why? It helps to build up hunger and increases the temptation to eat foods with more calories, because when the stomach is empty, its walls produce a hormone called ghrelin, which tells the brain that we are hungry, and the message is translated into a desperate search of fatty foods.

With this in mind, what can you do to incorporate healthy habits and lose those extra pounds or kilos definitely you up at night? The following tips may help:

- Use small plates. Although it may seem silly, this can reduce food intake by up to 22%, as most people tend to eat everything on your plate.
- Do not confuse hunger with thirst. Sometimes the feeling is similar and may be mistaken. To realize, when you feel like eating a glass of water and wait 20 minutes if you’re still hungry, then eat, but it was just thirsty.
- Consume protein foods like meat, fish, eggs, dairy and vegetables, help you feel satisfied longer.
- Take soup. Mashed foods can produce a greater sense of satiety. In addition, increasing the proportion of water, food remains in the stomach and make you feel full longer.
- Choose foods low in fat and calories. Permit do not deprive yourself of any food and it makes you consume fewer calories.
- Keep a diary of what you eat. It helps you identify your mistakes and the things you eat that, otherwise you would not mind.

Finally, remember that to lose weight and keep you carry an exercise routine. This is essential. Household chores like cleaning the house, gardening and washing the car or car, for example, are a form of physical activity. The exercises, which involve spend time several times a week (usually 30 to 60 minutes at a time is enough), are another matter. Both activities are important and will help you not only to maintain your weight but also your health.

Forget about the miracles and facing the reality weight loss takes effort and perseverance, but most important is: is possible!

1. Follow a diet low in calories and increasing physical activity. If you reduce 500 calories a day, managed to reduce about 500 grams per week (about 1 pound), ensuring a gradual loss of extra weight. Ideally this will serve as training time to learn to eat better in the long term and for all, and thus not regain weight once you finish the diet.

2. To burn the calories you eat quickly you must raise your metabolism. To do this, you have to increase your level of muscle mass – so in addition to an aerobic workout, incorporates at least two times a week routine to build muscle. Abdominal exercises will help improve firmness and tone the area, but to increase the metabolic rate have to work all muscle groups of the body: abdomen, legs, buttocks, chest, back and arms.

3. Increase the intensity of aerobic exercise increases metabolism for several hours after the exercises. The high-intensity exercise increases energy expenditure and longer. So try to raise the level of intensity of your aerobic (running or jogging instead of walking, for example), or high intensity intervals interspersed with others of low or moderate intensity.

4. Eat more frequently and avoiding fasting and very low calorie diets. Reducing calories over body adjusts to the shortage and make it more efficient when working with less “fuel”. Eat smaller meals every 3 to 4 hours to keep the level of your metabolism.

5. Eating more often does not mean eating “more”. Reduce portions and choose foods wisely: Avoid high sugar and fat and therefore calories. Good choices include fruits, vegetables and yogurt.

6. Increased water consumption (drink all you can, with a minimum of 8 glasses a day).

7. Drink green tea, because it increases the metabolic rate for several hours. Avoid sweetened with sugar and honey to not increase the calories.

8. Eat enough protein. The body uses more calories to digest protein to digest fat or carbohydrates. Choose a rich source of protein but low in fat, like lean meats, poultry, fish, beans (beans, beans), lentils, milk or yogurt. Accompany them with fruits, vegetables and cereals.

9. Get enough sleep. If you do, you will accumulate more fat in the stomach. According to recent studies, people who do not sleep enough are 70% more likely to be overweight. The explanation is as follows: leptin is a protein that tells the brain that the body has had enough food and are satisfied, thus reducing cravings. The lack of sleep reduces the production of leptin, resulting in increased appetite and the pounds (kilos) of more. Not only that, the lack of sleep also reduces the ability to produce insulin to control sugar levels in the blood. Again, this causes the fat deposits are as irregular as those of sugar. So you would distribute your daily time to include both physical activity necessary rest.

10. Eat a breakfast rich in fiber (whole wheat bread or oatmeal).

11. Avoid junk food that contains high levels of fat and sodium.

12. You have to stop going to your favorite restaurant, but learn to select the most suitable menu dishes for your new lifestyle: grilled meats and a mixed salad are good choices. If you can not resist ordering a dessert, moderate portions and increases the amount of exercise that day.
13. Increase daily consumption of fresh fruits and vegetables and it becomes a habit.

You’ll see that with adjustments in diet, exercise and willpower you will get rid of excess fat on your belly forever.

The “Mayo Clinic Women’s HealthSource” covers the main components of the Mediterranean diet, and the reasons why this approach is beneficial for heart health. Major components include:

Generously eat fruits, vegetables and whole grains. In most Mediterranean countries, the daily food includes fruits and vegetables, foods that are naturally low in fat and sodium, contain no cholesterol addition. Many of these foods are loaded with antioxidants, which help prevent cholesterol build up in arteries.

Bread, pasta and rice are usually made with whole grains instead of refined grains that lose part of their nutritional value. Whole grains are an excellent source of fiber and contain various vitamins and minerals. Certain types of dietary fiber may also help lower cholesterol, plus up to perhaps reduce the overall risk for heart disease.

Eating the most healthful sources of fats. Mediterranean cuisine uses olive oil as main fat. This type of monounsaturated fat can help lower cholesterol levels low density lipoprotein (LDL or “bad”) when used in place of harmful saturated fats or trans fats. Other healthy fats typical of the Mediterranean diet are polyunsaturated fats and omega 3 fatty acids that are present in vegetable oils, nuts (walnuts, hazelnuts, etc..) And fish. Omega 3 fatty acids are considered especially useful because they can lower triglycerides, which are a type of blood fat, and improve the welfare of the blood vessels and protect against sudden death by heart attack.

Consuming very little red meat and eating generous amounts legumes. Red meat is not a strong component of the Mediterranean diet, while the legume (a type of plant food found among the beans, peas and lentils) provide a source of protein normally low in fat and no cholesterol.

Drinking wine in moderation. Some research has shown that high alcohol intake is associated with risk of heart disease. In the Mediterranean area, the more consumption of alcoholic beverage is wine, which could provide only slightly more beneficial than other forms of alcohol. The recommendation for women (and men over 65 years) is to have no more of a glass, or 5 ounces of wine a day. Men under 65 years should not exceed two cups or 10 ounces, daily.

Other aspects of the Mediterranean diet are the eating seafood or fish at least twice a week, less amount of dairy products like cheese and yogurt, add small portions daily of nuts and seeds, sweets only occasionally, season food with spices herbal and spices instead of salt, do lots of physical activity and eating in the company of family and friends.

Although the Mediterranean diet might know it better as a healthy eating plan for the heart, some studies suggest that it may lessen the risk of diabetes, certain cancers, obesity and Alzheimer’s disease.

My teenage daughter wants to become a vegetarian. Is this a safe alternative for a growing girl, and this type of diet can supply you with everything she needs?

ANSWER from Dr. M. Molly McMahon, Endocrinology, Mayo Clinic, Rochester, Minnesota, USA:

Vegetarianism can be a safe and healthy for children or adolescents, as long as the power is well planned and controlled. Before your child change the way you eat, both must meet with a doctor or dietitian to help them understand what is involved in a healthy vegetarian diet.

The term “vegetarian” covers a variety of food choices. For many people, being a vegetarian means not eating meat, fish and birds. However, vegetarianism can still be divided into many categories ranging from less restrictive to very restrictive. The semi-vegetarians (the name is misleading for many) are those who sometimes eat meat, fish or chicken, but their basic food is vegetables. Ovos lacto-vegetarians (“lacto” means milk and “ovo” refers to eggs) do not eat meat, fish or poultry but eat eggs and dairy products. Strict vegetarians (vegan) do not eat any animal products. Finally, there are macrobiotics, whose eating pattern includes rice and grains, seaweed, Asian spices, locally produced fruits and white meat or fish occasionally. Vegetarian diets vary considerably and it is important to understand the type, quantity and variety of nutrients consumed.

With a little planning, a vegetarian child can eat a balanced diet. The concern that usually occurs is whether vegetarians get enough protein. While white meat, fish, dairy products, rice, soy milks and eggs are excellent sources of protein, too many vegetables, especially legumes, vegetables and nuts, may provide the protein needed for healthy eating. Therefore, it is easy for a vegetarian diet a person provide enough protein as long as caloric intake is adequate and a variety of foods consumed.

With children who exclude dairy products and eggs from your diet, you should pay more attention to receive the necessary nutrients. Calcium is important for children because it plays an important role in nerve function, bone growth and bone mass accumulation. Most people usually get calcium from dairy products. If your child decides not to consume dairy products need to include other foods high in calcium in their diet, such as green vegetables and calcium-fortified products such as soy milk, cereals and juices.

If your daughter opted for a strict vegetarian diet, would also have to consider the matter of vitamins D and B12. Vitamin D is necessary for proper growth, immune function and bone health, plus it helps the intestine absorb calcium and phosphate. There are few foods that provide vitamin D in adequate amounts, but there are foods fortified with vitamin D, such as soy milk, rice milk, juices and cereals. Vitamin B12 is found only in animal products and is important for red blood cells and nerve function. There are some foods that are fortified with vitamin B12, including soy milks and rice, grains and yeast.

There have been some concerns about the observation that vegetarianism is slightly more common among people who suffer from eating disorders, but there is no evidence that vegetarianism has no causal relationship with the tendency to develop eating disorders.

While it is preferable to obtain nutrients from food, children who are strict vegetarians may need to take calcium supplements, vitamin D or vitamin B12. When you talk to your health care provider of their daughter, contact your doctor whether it would offer supplements. Some people may require recommendations for ingesting iron, zinc and omega 3 fatty acids in their diet. Vegetarian adolescents who do not eat fish should include sources of alpha-linolenic acid (precursors of omega 3), such as linseed or flaxseed and flaxseed oil, walnuts, rapeseed oil (canola) and soybean. Omega 3 fatty acids are important for cardiovascular health, as well as for developing eyes and brain.

In general, the best approach to the vegetarian diet of a child is to stay informed about food choices and plan accordingly. It is essential that her daughter was involved in this because they should know how to get the nutrients you may be missing in their diet and understand what you need for your vegetarian diet is healthy. Take it to the supermarket and ask them to read food labels. Involve in the preparation of food and talk to her about the alternatives that the menu of a restaurant can offer.

An advantage for vegetarian children is that these diets generally consume less saturated fat and cholesterol, while more fruits, vegetables, grains and fiber in other types of food. So vegetarian children tend to be leaner than others. If your daughter will continue to be vegetarian, this diet could also benefit because it is linked to less obesity, type 2 diabetes, hypertension and heart disease in adults.

I recommend that you support her daughter’s decision to become vegetarian, as she takes seriously the importance of healthy eating plan and control so, in addition to talking with healthcare provider for advice before changing eating habits .

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Daikon: Radishes oriental winter white flesh with the outer skin, usually white, can also be black, pink or green. Its flesh is crisp and juicy and taste relatively fresh.

Fu: Pattie seitan (wheat gluten) air-dried.

Miso: Fermented soybean paste used as condiment.

Natto: Condiment soybean obtained in the presence of the bacteria Bacillus natto.

Panisse: Type of fries Parents of Southern France, made from a mixture of chickpea flour, water and olive oil. After having rested two hours, cut the dough into a circle is put to fry in peanut oil.

Spinach (birnel): condensed pear juice that can be spread on bread or used in dessert recipes.

Tahini Butter of crushed sesame seeds.

Tempeh: Proceeds from soybeans fermented with Rhizopus oligosporus close. It can also be made from other legumes such as peanuts, red beans or small white beans. It takes the form of a cake that can be cut into pieces and cooked it.

Bancha tea: Green tea from Japan, very sweet.

The Mu: Preparation of 9 or 16 different plants (mu # 9, # 16 mu) with ginseng. It is a mixture of plant yang type, recommended for people yin constitution affected by cold or excessive consumption of sugar. Mu Tea # 16 is less powerful than the No. 9 and works as a general tonic.

Yannoh: caffeine-free beverage, made from roasted grains.
An initiation step

The “yanginisation”
This process involves applying an agent of “yanginisation” like oil heated to a food yin for it to become more yang. The heat of the fire or the sun, salt, and baking are agents of “yanginisation. A long cooking or to heat converts the energy of a yin yang in food.

It is suggested to learn the macrobiotic diet gradually, passing through a phase transition. Using a macrobiotic counselor may also be valuable.

This picture, taken from a site dedicated to promoting macrobiotique18 gives information about different foods to eliminate or promote. There are also foods recommended in transition to a Western diet to a macrobiotic diet. In addition, a brief cooking and heat is preferred.

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