DIABETES

 Diabetes
is  a diseases in which there is more blood sugar is present for long period.

Symptoms 
also frequent urination blood, increased thirst and Increase in hunger. Without treatment, diabetes can lead to many complications. Acute complications, including diabetic ketoacidosis, nonketotic hyperosmolar coma or death. 
Diabetes is caused either the pancreas does not produce enough insulin or the cells of the body do not respond properly to insulin produced.There are three main types of diabetes:

Type 1
 results from the inability of the pancreas to produce insulin DM. This module was previously called "insulin-dependent diabetes mellitus (IDDM) and of which" diabetes in young. " The cause is unknown.

DM2
 begins with insulin resistance, a condition in which cells do not respond properly to insulin. With the progression of the disease can also sufficiently develop.This module of insulin has previously been called "non-insulin-dependent diabetes" (DNID) or "adult's diabetes". The most common cause is overweight and not getting enough exercise.
The traditional Gesta diabetes is the third major form and occurs when pregnant women with no history of diabetes, high blood development levels

Signs and Symptoms

Symptoms of Diabetes 
The classic symptoms of untreated diabetes are weight loss, polyuria , increase thirst and These symptoms can quickly (weeks or months) to develop type 1 DM, while spending much more slowly and can develop in type 2 thin MD or absent.

Many other signs and symptoms can signal the onset of diabetes, although not specific to the disease. In addition to the above also blurred vision, headache, fatigue, slow healing of cuts and itching. More blood can absorb glucose in the lens of the eye due to changes in its main shape changes resulting from vision. A number of skin rashes that can occur with diabetes mellitus are known collectively as dermadromes

administration

Diabetes Mellitus is a chronic disease for which no cure does not know except in very specific situations situations. Management focuses on most blood sugar levels in the vicinity of normal cat without causing blood sugar. This can be a healthy diet, exercise, weight loss, and the use of appropriate medications obtained. (Insulin in the case of type 1 diabetes, oral drugs, and possibly insulin, type 2 diabetes) [application required]

On disease information and active treatment is important because many less frequent and less severe complications in people who have blood target levels. The well-managed treatment is a level of 6, 5% HbA1c but not Less, and may be higher. Attention also for other health problems is that the negative effects of diabetes can accelerate. These include smoking, hypercholesterolemia, obesity, finances, and the lack of regular exercise.Specialized shoes often used, is the risk of ulceration or re-diabetic ulcer drinking foot risk. The evidence of its effectiveness remains uncertain,

TREATMENT

The drugs used unzegesin diabetes reduces the level of sugar in the blood. There are a number of classes of anti-diabetic drugs. Some are available orally, such as metformin, while others are only for injection such as GLP-1 agonists. Type 1 diabetes can only insulin, usually with a combination of regular treatment and NPH, or even insulin synthesis. [Required]

Metformin is generally considered as first-line treatments recommended for type 2 diabetes, as there is evidence that reduces mortality. It works by decreasing the hepatic production of glucose. Many other groups of drugs, especially for oral administration, may also be low blood type II DM. These include agents that increase insulin secretion, agents that absorption of glucose into the gut to reduce agents, the most sensitive organ to make insuf

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DIABETIC FOOD

The best and worst foods for diabetes

starches
vegetables
fruit
protein
dairy
Fats, oils and sweets
drinks
Food choices matter a lot when you have diabetes. Some are better than others.

Nothing is completely out of bounds. Even items that would happen as "the worst" may be special occasions -. In small quantities, but that will not help the rational nutrition, and is easier to manage diabetes if you stick mainly to the options "best."

starches

The body needs carbohydrates. But you want to choose wisely. Use this list as a guide.

best choices

Whole grains, such as rice, oats, quinoa, millet, amaranth or
Baked Sweet Potatoes
The products made with whole grains and no (or very little) of added sugars
worst options

processed grains like white rice or white flour
Cereals with whole grains and small batches of sugar
White bread
chips
Fried white flour tortillas
vegetables

Load! You can get fiber and low in fat or salt (unless you add them). Remember, potatoes and corn counting carbohydrates.


Best and worst meals for lunch with diabetes Savvy
principle

best choices

fresh vegetables, eaten raw or lightly steamed, roasted or grilled
Friction frozen vegetables, lightly steamed
Greens such as kale, spinach, arugula and. Iceberg lettuce is not as great as it is low in nutrients.
Low in sodium or salt Canned vegetables
Go for a variety of colors: green and dark red or orange (think carrots or red peppers), white (onions), even purple (eggplant). American guidelines recommend 2015 2.5 cups of vegetables a day.

worst options

Canned vegetables with lots of added sodium
vegetables cooked with a lot of butter or cheese sauce added
Pickles, if necessary, to limit sodium - otherwise, pickles are in place.
Sauerkraut, for the same reason, as brines - well, limit, if you have high blood pressure
fruit

You get carbohydrates, vitamins, minerals and fiber. Most are naturally low in fat and sodium content. However, they tend to have more plant carbohydrates do.

best choices

fresh fruit
Common frozen fruit or canned fruit with no added sugar
No sugar or low-sugar jam or preserves
No added sugar apple
worst options

canned fruit with heavy syrup sugar
of chewable fruit rolls
Regular jam, jelly, and preserves (unless you have a very small portion)
unsweetened apple juice
fruit punch, fruit drinks, fruit drinks

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DIABETIC EXERCISE

DIABETIC EXERCISE

In addition, there are all the traditional benefits of exercise:
low blood pressure
Better weight control
Increase the level of good cholesterol (HDL)
muscles stronger, leaner
stronger bones
more energy
better mood
sleep better
stress management

But before you start the exercise ...
When most people with type 2 diabetes diagnosis are overweight, so the idea of ​​exercise is particularly daunting. For your health, you have to start on a good plan, reasonable exercise, but first, you should talk to your doctor.

Your doctor will be able to check the health of the heart, which is especially important if you already have clogged arteries or high blood pressure. You must also consider all the other complications of diabetes, retinopathy or neuropathy, for example. When you start an exercise program, your doctor may refer you to an exercise physiologist or diabetes educator to help determine the best exercise program that allows you to get in shape for your fitness level.

Even before starting the exercise, you need to set realistic goals. If it is not too little exercise, you will have to start slowly and gradually increase the amount and intensity.

Remember to stay hydrated by drinking water and always have a treatment for low hand in blood glucose (15 g carbohydrate snack is a good idea). E 'smart to check your blood sugar with a glucose meter before and after exercise to make sure you are in a safe range.

The diagnosis of type 2 diabetes do not change your life, but making small changes to your routine can help you incorporate more physical activity into your day. You have to do what works for your body and your lifestyle. See the tips below for what type of exercise to do.

Enjoy a bit 'of time to build a consistent routine, challenging exercise. And be okay with going slow is better for your body long-term.


What kind of exercise to do
There are three main types of aerobic exercise, strength training, flexibility and work. You should try to have a good balance of all three.

Aerobics
Aerobic exercises include:
walk
Jogging / running
tennis
basketball
swimming
bicycle

The goal is to get at least 30 minutes of aerobic exercise most days of the week. If you think that you can not find 30 minutes, you can stop the exercise in 10 minutes here and there. Build up to 30 minutes gradually.

On the other hand, stretch the creativity when driving in function. Take a walk at lunch, or get the whole family after dinner for a basketball game. Remember to walk your dog is a form of exercise. Take the stairs is exercise. When you leave your car and the store is exercise to park further away.

You need to find a way to exercise really enjoy, because if it is not fun, it will not. It will be hard to stay motivated, even if you know all the benefits of exercise. Consider group classes at the gym, or find a friend to walk or run with. Having someone exercising with makes it more fun and motivating.

strength training
Once you have been able to incorporate aerobic activity into your day, then you can start including strength training.

Strength training allows you to lean, efficient muscles, and also helps keep bones strong and healthy. It 's really good for you, when you have type 2 diabetes, because the muscles use more glucose, so if you can use them more, then it will be better able to control the level of glucose in the blood.

Weight training 
is one of the most used training techniques force, but you can also use your own body weight to increase the strength of future push-ups and pull-ups.

When you start a workout program with weights, make sure you know how to use all the equipment. Ask the staff at the gym how to properly use weights, or consider getting a personal trainer to learn the best exercises for you.

lifting weights for 20-30 minutes two or three times a week is enough to get all the benefits of strength training.

flexibility training
With flexibility training, you can improve how well the muscles and joints work. Stretching before and after exercise (especially after exercise) reduces muscle pain and actually relaxes muscles.

And stick with it
A commitment to Exerci

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MAKE YOUR TEETH WHITE

why do you have  yellow teeth?

MAKE YOUR TEETH WHITE # To understand how to whiten your teeth, we need to know why they turn yellow in the first place. Several factors play a role, including genetics, what kind of food and drinks that you consume, and how good oral hygiene practices. A tooth is comprised of four enamel fabric, which is strong white covering that protects the tooth, the dentin, which supports the enamel and is yellow nerves hard bearing materials, cellulose, which is at the center of the tooth and contains blood and lymph vessels, and concrete covering the tooth root.

The enamel and dentin is what plays the most important role in color. Some foods and beverages are guilty directly enamel, yes, but in the end the two main culprits are foods and drinks that really bad break the enamel and enamel weakening with age. How, exposing the yellow dentin enamel is broken. These remedies are focused on teeth whitening have already lost some 'of white enamel, but also good to note that doing things to strengthen the enamel is equally important not to break even. An ounce of prevention is worth a pound of cure (or bleaching!

Use whitening gel.
Find an ADA approved for use gel on your teeth and read the instructions to understand the process of using a whitening gel. Then brush the gel on your teeth with a toothbrush, as you normally would - at least for two minutes. Then spit out the remaining gel and rinse your mouth until the gel is gone.

Gel bleaching not using a strong whitening agent, so that the sensitivity is unlikely.
Continue to use the whitening gel twice daily for fourteen days, or until the product is recommended for instructions. You will see results within a few days.


2.Tooth bleaching with hydrogen peroxide

The use of hydrogen peroxide. commercial whitening kits are not cheap; for a more economical solution, you may want to consider teeth whitening at home using hydrogen peroxide for a similar effect. teeth whitening hydrogen peroxide is recognized as a safe practice by the American Dental Association

Buy a bottle of hydrogen peroxide from your local pharmacy. The hydrogen peroxide is commonly used to treat skin wounds, but its antiseptic properties are also good for oral hygiene. The hydrogen peroxide is typically packaged in a brown bottle. Matte Box prevents the light to change the composition of the solution. Buy a 3% solution which is safe for oral use and weak enough to not cause sensitivity.

Using a mixture of hydrogen peroxide and water as a mouthwash.
 They use it every day before brushing your teeth to whiten teeth naturally. Be sure to mix in a 50/50 solution of water. Here's how:
Pour about 2 tablespoons (30 milliliters) of antiseptic in the mouth and blow about 1 minute. The solution begins to foam; this is how you know it is working. The hydrogen peroxide in combination with oral bacteria cause bubbles to form in the mouth, but this is not a good taste. Some people do not like this method because it tacky.
Spit out the solution and rinse your mouth with water.

Brush your teeth as you normally would.

Brush teeth with hydrogen peroxide and baking soda paste once a week. This mixture will help keep your teeth looking white and clean. Here's how you can do:

Pour 2 teaspoons (10 ml) of hydrogen peroxide in 3 teaspoons (15 ml) of sodium bicarbonate. Mix these together to obtain a paste. Play with these measures, until a consistency that you like. The dough should be thick as toothpaste.
Add a little 'mint toothpaste for homemade pasta to give a fresh flavor. You can also add a drop of peppermint extract.
Stir in a pinch of salt. Salt exfoliate your teeth while brushing your teeth. However, the salt is very abrasive, so as not to

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NAILS : NATURAL WAYS TO TAKE CARE OF YOUR NAILS

NAILS : NATURAL WAYS TO TAKE CARE OF YOUR NAILS


1. Cut the nails when they get too long.
 Cut the nails when they reach a point that is high for you. If not cut, if necessary, you can break or get caught on things. What's the worst things that can scratch .... like you.
Take special care with nails. For the true nail care, cut the nails straight and not in a curved shape. Improper cutting the nail, foot injury and even boots or shoes can lead to small pieces of these broken nails in corners. This can also take the problem of ingrown toenails.

2. Following a proper diet for nails.
 Brittle nails can be caused by iron deficiency. abundant food in iron are liver, the pieces of red meat, species of fish, soy products, beans, lentils, whole grain products, green spinach, fresh vegetables, asparagus, parsley, poultry, along with Turkey, the egg fruit dried egg yolks', dried fruit such as raisins, dates and apricots, etc. they eat a lot of these to help maintain healthy nails!
Beets usually contain more calcium and vitamin D for the growth of healthy nails. Daily consumption of beetroot could do all incredibly strong, healthy nails.

Similarly for nail care every day, incorporating more foods rich in calcium loads of dairy products in your daily diet.

3. Use some tips and remedies to clean the nails and remove stains.
Squeeze a tablespoon. freshly squeezed lemon juice in a cup of tap water and immerse all fingernails or toenails in this particular solution, such as for a couple of minutes. Then clean thoroughly with warm water and then use a moisturizer. This is really a nail useful for getting rid of stains on the advice nails.

nail care dip all the nails and feet in hot mustard and oil for 8-10 minutes. Then slowly and gradually rub each to ensure that the blood circulation is as usual. This really should be performed each day to help all the nails and toes fit and strong.


Soak your nails through the warm and comfortable Olive Oil only for 15-20 minutes every other day. It is an extreme care of nails beneficial to help the race to harden the nails and toenails.


4. Massage your nails.
 Use a cotton ball soaked in fresh lemon juice and rinse well after a short period of time. Following this procedure, fingernails or toenails of a person will end up being firm and radiant.

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BLACKHEADS

BLACKHEADS

What are the blacks points ?
The blacks points are small bumps that appear on the skin due to the hair follicles block. These bumps are called "points blacks" because the surface appears dark or black. The blacks points have a slight type of acne that usually form on the face but can also appear on the back, chest, neck, arms and shoulders. Acne affects 40 to 50 million Americans and is the most common skin disease in the United States, according to the American Academy of Dermatology.

What makes the black spots?
The blacks points are formed when a plug or socket develops the opening of the hair follicles in the skin. Each follicle contains a hair and a sebaceous gland that produces oil, called sebum, which helps keep the skin soft. dead skin cells and oils accumulate in the opening to the skin follicle, producing a black spot called bulge. If the skin is called a whitehead on the packaging is closed, the protrusion. When the skin on the package is opened, exposure to air makes it look empty and form a blackhead.

Some factors may increase the chances of developing acne and points blacks, including:

production of oil for the body too
p accumulation. acnes bacteria (Propionibacterium acnes) in the skin
irritation of the hair follicles when the dead cells is silent on a regular basis
going through hormonal changes that cause an increase in oil production in adolescence, during menstruation, or when taking birth control pills
taking certain medications, such as corticosteroids, lithium, or androgens
Some people believe that what you eat or drink can affect acne. Dairy products and foods like carbohydrates increase the levels of blood sugar can play a role in acne, but researchers are not convinced that there is a strong bond.


What are the symptoms of blacks points?
The blacks points are easy to locate in the skin because of its dark color. They are slightly off, even if they are not painful because they are not inflamed pimples. Pimples form when the bacteria invade the blockage in the hair follicle, causing redness and inflammation.

Treatment
Many acne medicines are available in pharmacies and supermarkets without a prescription. These drugs are available in cream, gel, and the shape of the swab and placed directly on the skin. The drugs contain ingredients such as Salicylic  acid, benzoyl peroxide, and resorcinol. They work to kill bacteria, excess oil drying, and forcing the skin to remove dead skin cells.

Prescription drugs
If treatment with OTC medication does not improve your acne, your doctor may suggest the use of stronger prescription medications. Medicines containing vitamin A, such as tretinoin, adapalene and tazarotene keep plugs formed in hair follicles and promote more rapid turnover of skin cells. These medications are applied directly to the skin. Your doctor may also prescribe other medications containing benzoyl peroxide and topical antibiotics. This type of medication can be particularly useful if you have pimples or acne cysts and points blacks.

Manual removal
Dermatologists who specialize in the care of the medical skin, use a special tool called a ring puller to remove the cap around making black head. After a small opening in the spine, the doctor applies pressure with the extractor to remove the block.

Microdermabrasion
During microdermabrasion, doctors use a special instrument that contains a rough sandy surface of the upper layers of the skin. Skin polishing removes obstructions causing blacks points.

Chemical peels
Chemical peels also remove the obstacles and get rid of dead skin cells that contribute to blacks points. During a shell, a strong chemical solution is applied to the skin. Over time, the top layers of skin peel, revealing smoother skin underneath. soft skins are available without a prescription, while stronger peels are performed by dermatologists and other professional skin care.

Laser and light therapy
Laser and light therapies using small beams of intense light to reduce the production of oil or kill bacteria. The two laser beams and the light brought below the skin surface to treat acne and black points

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HIVES

HIVES , CAUSES , AND TREATMENT

Urticaria is also called hives, swelling burst, pale red bumps or plaques (wheals) on the skin that appear suddenly - as a result of the body's reaction to certain allergens, or for unknown reasons.

Hives usually cause itching, but can also burn or sting. They can appear anywhere on the body, including the face, lips, tongue, throat, or ears. Hives vary in size (from a pencil to the plate rubber), and can meet to more areas called plaques. They can last for hours, or up to one day before he disappeared.

Angioedema is like hives, but the swelling occurs beneath the skin, rather than on the surface. Angioedema is characterized by deep swelling around the eyes and lips and sometimes genitals, hands and feet. Generally it lasts longer than urticaria, but the swelling usually goes away in less than 24 hours.

May rarely angioderma of the throat, tongue, lungs or block the airways, causing breathing difficulties. This can be life-threatening.

What are the causes of urticaria and angioderma?

allergic urticaria and angioderma form when, in response to histamine, blood plasma leaks out of small blood vessels on the skin. Histamine is a chemical released from specialized cells along the skin blood vessels.



Can cause allergic reactions, chemicals in foods, insect bites, exposure to sunlight, or medications can all cause the release of histamine. Often it is impossible to know exactly why hives have formed.

 types of urticaria, including:

Acute urticaria:
 Hives length of less than six weeks. The most common causes of certain foods, medications, or infections. Can insect bites and internal diseases responsible.

The most common foods that cause hives nuts, chocolate, fish, tomatoes, eggs, fresh berries and milk. Fresh foods cause hives more often than cooked foods. Some additives and preservatives also to blame.

Among the drugs that can cause hives and angioedema aspirin and other anti-inflammatory drugs such as ibuprofen, medications for high blood pressure (ACE inhibitors), or painkillers such as codeine.

Chronic urticaria and angioedema:
 hives lasting longer than six weeks. The cause of this type of hives is usually more difficult to identify those who argue acute urticaria. For the majority of people with chronic hives, the cause can not be determined. In some cases, however, it could be the cause of thyroid disease, hepatitis, infections or cancer.

Treatment

The best treatment for hives and angioedema to identify and remove the trigger, but this is not an easy task. Antihistamines are usually prescribed by the doctor to provide relief from symptoms. Antihistamines work best if taken at regular intervals to prevent hives from forming in the first place.

chronic urticaria may be treated with antihistamines or a combination of drugs. When antihistamines do not provide relief, oral corticosteroids may be prescribed. A biological drug, omalizumab (Xolair), also approved for the treatment of chronic urticaria in at least 12 years.

For severe hive or angioedema outbreaks, it may require the injection of epinephrine (adrenaline) or a cortisone medication.

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COW MILK

COW MILK BENEFITS FOR YOUNG AND ADULTS

The benefits for the health of cow milk


Seems cow milk to be everywhere, and it's often done for granted, but it has many health benefits important to humans, including its ability to stimulate the immune system, reduce fat, protect the heart, prevent diabetes, destroying inflammation, build strong bones and teeth, help in weight loss, and help to stimulate growth.

 COW MILK
No matter where you are on the planet, you are almost certainly come across the first milk the cow. In many parts of the world, the primary animal milk are consumed by people, while goats, sheep and even camel milk is popular based on the availability of animals. A milk cow (bovine) food intended for young cows, just like human babies fed human breast milk often. However, the nutritional value and availability of milk cows made it one of the most in-demand liquid on the planet. More than 6 billion people on the planet, the milk drink on a semi-regular, which means that the animals are an important part of our incredible global nutritional needs. In fact, the recommendations on the amount of milk that children should be eating on a daily basis most governments. The role of milk in normal growth and development is extremely important, and parents around the world know!

COW

Cow's milk is especially rich in protein, vitamin B, vitamin D, various minerals, organic compounds and antioxidants that can affect the body and stimulating ways. There are ongoing discussions on the full range of impacts of milk or medical benefits, as well as some studies claim some of the inherent dangers of milk. However, the global community has largely gotten on board with the value and essential nature cow milk, so do not expect to leave on the shelves anytime soon. Now, for your peace of mind, we take a look at the many health benefits of  cows MILK.

The benefits for the  cow milk is
strong bones and teeth: Perhaps the best known benefits of drinking milk to maintain bone health. targeted advertising campaigns all with the notion that milk builds strong bones, and it is quite true. The high content of calcium and essential minerals other for bone density, as well as complete proteins, are available all in cow milk, which makes it an important consideration not only food for the bones, but also to the teeth! With age, it increases bone mineral density, and the milk can be a simple solution to keep your strength.

heart health:
 grazing cows tend to have high omega-3 fat in their milk, and although this will vary depending on where you touch the animal, and what the benefits are still there in most of these types of milk. Omega-3 fatty acids form "good" cholesterol in the body, which can really help to improve heart health and prevent the onset of cardiovascular disease, such as heart attacks or strokes.

Prevent diabetes: 
study linked regular intake of milk to regulate blood sugar levels in the body. With high levels of B vitamins and essential minerals, cow milk helps the body metabolism running smoothly, and process food normally, can regulate glucose and insulin levels. Maintaining normal levels of blood sugar, helps prevent or manage diabetes a large extent.

Weight loss: 
research shows that milk can help with weight loss for several reasons. Can help lead to the fullness, and the feeling of satiety, thanks to its high protein content, but it is at a relatively low level of calories. In addition, because of its ability the amplification and protein metabolism, can help provide more energy and impede the establishment of a sedentary lifestyle. higher metabolism and increased activity as a result of weight loss!

Inflammatory problems:
 milk was often recommended as a cure for everything from gout and arthritis respiratory distress and skin him. The combination of total animal protein, omega-3 fatty acids and antioxidant minerals and compounds in milk would be an incredible anti-inflammatory substance. There is a reason why people drink milk after a spicy meal! Can the unique blend of nutrients to soothe inflammation of the stomach, as well, the efficiency of digestion and absorption of nutrients.

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NUTRIENTS : THAT ARE REQUIRED IN DAILY LIFE

NUTRIENTS : THAT ARE REQUIRED IN DAILY LIFE

The right fuel is Must for children and adolescents  for growth, learning and development. This means that children who are in need of food and drink, with lots of nutrients (protein, fiber, vitamins and minerals) and too many calories, fat or sugar - in order to ensure that they are happy, healthy and successful in the life.

The secret to the power of a healthy family to serve delicious nutrient rich foods at every meal and snack. When children fill the right stuff - high-quality nutrition for their bodies and brains - which naturally have less room for nutrient-poor choices (soft drinks, chips, candy, sweets).


Here are some quick and easy ways to serve children with high-octane choices from every food group, morning, noon and night.

1. Carbohydrates

Carbohydrates can be classified into two categories: simple and complex. Simple carbohydrates are sugars, while complex carbohydrates derived from starch and dietary fiber. Carbohydrate provides about 4 kcal (kilocalories = kcal = calories) per gram (except fiber) and the energy is used before the fuel your muscles and brain. soluble fiber (fruits, legumes, nuts, seeds, brown rice, and oats, barley and rice bran) lowers blood cholesterol and help control blood sugar levels in the blood, providing very little power. Not insoluble fiber (wheat and wheat bran, whole grain breads and cereals, vegetables, peel, dried fruit) to provide any calories. It helps to relieve digestive disorders like constipation or diverticulitis, and may help prevent colon cancer. Should the majority of the calories (55-60%) comes from carbohydrates. Carbohydrate sources include wheat products such as bread, cereals, pasta and rice as well as vegetables and fruit.

2. protein

Protein from food is broken down into amino acids by the digestive system. These amino acids are then used for building and repairing muscles, red blood cells, hair, and other tissues, and making hormones. Adequate intake of protein is important for a healthy immune system also. Since the protein source of calories (4 kcal per gram), which will be used for energy, how many carbs are not available due to made meals, heavy exercise, etc. main sources of protein are animal products such as meat, fish, poultry, milk, cheese and eggs and vegetable sources such as legumes (beans, lentils, split peas, nuts and seeds).

3. FAT

Feed contains fat blend of fat, saturated and unsaturated. Food is of animal origin, such as meat and dairy products higher in fat, saturated fat, although most of the vegetable oils higher in unsaturated fats. Compared with carbohydrates and protein, gram of fat provides more than twice the amount of calories (9 kcal per gram). However, fat plays an important role in a healthy diet. Fat keeps the skin and hair, cushions vital organs, provides insulation, and it is necessary for the production and absorption of certain vitamins and hormones. Nutrition Guidelines state that Canadians should have more than 30% of the energy (calories) as fat and no more than 10% of energy as saturated fat.

4. Vitamins

Vitamins help regulate the chemical reactions in the body. There are 13 vitamins, including vitamins A, B complex, C, D, E, and K. Since most can make vitamins in the body, we have to get through the diet. Many say they feel more energetic after the consumption of vitamins, but vitamins are not a source of energy (calories). Vitamins are the best way to eat a varied diet, rather than supplements, because there is little chance to take too high a dose.

5. Minerals

Minerals to food components are involved in many body functions. For example, calcium and magnesium is important for bone and iron structure is essential to our red blood cells to transport oxygen. Such as vitamins, minerals are not the best source of energy and are obtained through a varied diet rather than supplements.

6. water


The water essential nutrients for good health. Most of our body weight (60-70%) than water. Water helps to control our body temperature, carries nutrients and waste products from our cells, and is essential to our cells to function. It is recommended that adults drink 8 glasses for the fluid a day (or more in hot weather or during exercise). This fluid must be water alone. It can also be obtained by fruit juices, milk, soup and water-rich foods such as fruits and vegetables. Needless beverages containing caffeine (coffee, tea, cola) count because caffeine is a diuretic, which causes us to lose water. A big plus for water compared with other fluids to hydrate the body without extra calories.

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FRUITS : THAT BOOST YOUR ENERGY

FRUITS : THAT BOOST YOUR  ENERGY 

The workouts fear because you lack energy? Do you want that magic pill to get more energy?
Many people want that magic pill that will be long lasting energy. However, the production of energy in the body is affected by many factors, such as mental health and emotional well-being.

The simple answer is to get more energy to focus on your nutritional intake. Especially fruits you eat. Some fruits help stabilize blood sugar levels in the blood.

More: foods that increase energy

Think of the body as a machine for a minute, you do not want diesel fuel without the lead car in one, right? In no way. Not many people would dream of putting the wrong fuel in their car, especially if they had a very expensive, like a Maserati. So why not think of your body the same way? Your body requires energy in the same way to make cars so why put the wrong fuel in your body? Keep your body go with the right fuel.


9 Flat Belly Foods
While there is no way around to create a deficit of calories, ...

So, for the best results? Choosing the right results vital to maintain the level of blood sugar stabilized and energy up. The sucrose and sugar helps to stabilize blood sugar in the fruit, because they are disaccharides, which means that contain both glucose and fructose. Unlike starchy vegetables and cereals are divided into pure glucose, sucrose breaks down into glucose and fructose, the lower insulin.

 Extra Energy Resources

Eat the following  until the next time you hear a pause energy levels:

peaches
apricots
nectarines
plums
cherries
oranges
lemons
Limes
bananas
cherimoya
at your place
guava Litchi
passion fruit
papaya
persimmon
pineapple
Applesauce (during the season)

Pear Sauce (during the season)

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SKIN CARE : TOP 5 WAY TO MAKE YOUR SKIN GLOW MORE

SKIN CARE : TOP 5 WAY TO MAKE YOUR SKIN GLOW MORE

You do not have time for intensive skin care? You can always be pampered by acing the basics. A good skin care and healthy lifestyle choices can help to delay the natural aging process and prevent various skin problems. Start with these five no-nonsense tips.

1. Protect yourself from the sun
One of the most important ways to take care of your skin protected from the sun. Exposure to the sun can cause the life of wrinkles, age spots and other skin problems - as well as the increased risk of skin cancer.

Look for the shadow. Avoid the sun between 10 and 14 o'clock, when the sun's rays are the strongest.
Wear protective clothing. Cover your skin with long-sleeved shirts, long pants and wide-brimmed hats. It should include additives for underwear, giving an extra layer of protection against ultraviolet rays for several washes, or special protective clothing against the sun - specially designed to block ultraviolet rays.

2. Do not smoke
Smoking makes your age of the skin and contributes to wrinkles. Smoking restricts small blood vessels in the superficial layers of the skin, which decreases blood flow. 

If you smoke, the best way to protect your skin from leaving. Ask your doctor for advice or treatment to help you quit smoking.

3. Treat your skin smoothly
Can take daily cleansing and toll pruning on your skin. Keep it soft:

Limit bath time. Hot water and showers or baths remove the oils from the expansion of your skin. Limit your bath or shower time, and use hot water - not hot water.
Avoid strong soaps. Can finish strong soaps and detergents for oil of the skin. Instead, choose a mild cleanser.

Pat dry. After washing or bathing, or wipe gently pat your dry skin with a towel so that moisture stays on your skin.
Moisturize dry skin. If your skin is dry, use a moisturizer that suits your skin type. In daily use, consider a moisturizer that has SPF

4. Eat a healthy diet
Will a healthy diet help you look and feel your best. Eat lots of fruits, vegetables, whole grains and lean proteins. Relation between diet and clear acne - but some research shows that the diet could rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates to promote a younger looking skin.

5. Manage Stress
Uncontrolled stress can make your skin more sensitive and encourage acne breakouts and other skin problems. And a healthy state of mind - - To encourage healthy skin management measures to take stress. Reasonable limits Define, reduce your to-do list and save time for the things you love. The results could be more spectacular than expected.

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SKIN CARE : TOP 10 BEST TIPS FOR SKIN CARE

SKIN CARE : TOP 10 BEST TIPS FOR SKIN CARE

1.Moisture is revived
If reduce the moisture in the air, it's time to invest in a humidifier. A regular use of humidifiers back and needed moisture to the skin in the air. Costumes For more information on the best moisturizers and what your lifestyle, you can wait for my next update soon

2. Only clean
This may be a shock to wash the face in night in autumn and winter, you get a pass for the only time in the day. In the morning, wash the face with cold water spray. A new approach to cleaning, try the shape of your facial cleanser cleanser change. smooth empty, and perfectly safe, please try cleaning the soft skin Phil Seta.

3. There is also
Shower or warm bath may seem like a dream pleasure, when the air is dry, it can be the number one enemy of the skin. A large hot water, exhausting the skin of its natural oils. Instead of increasing heat exchange, you go to a hot bath or shower.

4. Close the door
Speaking of the shower, when you take a bath or shower, and close the door. This way, if you keep the steam in the bath, your skin will be able to soak.

5. It's damp skin moisture. 
Your skin should not wait until it dries after washing and bathing to apply moisturizer. The best way to lock moisture to apply a skin moisturizer and moisturizing cream. You will only get the trap water molecules in the skin, it's like this. Take not take more than three minutes to wait to apply your moisturizer.

6. component savvy
I started to read the skin care ingredients. Instead, it is you ceramides, glycerin, shea butter or stearic acid, lactic acid, Dimethicone, make sure you buy urea or mineral oil or "fight against dry skin," Some of the other marketing and you will be notified a cream or lotion for me is a great moisturizer for all skin types.

7. Lip Cream, is B.F.F
To see the entire process, please keep the lip balm in your purse or backpack. The best way to penetrate effectively cleave the treatment lip balm to dry lips. Although you can help confirm the good boy when the lips that need more TLC, please try Vaseline.

8. For dry skin
 because the skin is considered dry, there is a possibility that eczema. Your skin is inflamed, if the itching and red and bleeding, call a dermatologist as soon as possible.


9. Have breakfast
Includes the first meal of the day for New York Derm Doris Day, MD, almonds. "They contain essential fatty acids that help the vacuum inflammation accelerates fine lines, sagging and present. Do not feel like a nut?" There are salmon, tuna and halibut are good sources for Lunch and dinner.


10. Your skin beauty mask

If anyone is to emphasize, doctors. High levels can stimulate the production of hormone tension which leads to flare-ups or worsen conditions such as psoriasis. "Control stress keeps your skin calm.

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EXERCISE ROUTINE FOR BEGINING GIRLS

EXERCISE ROUTINE  FOR BEGINING GIRLS

1} First of all prepare yourself

First of all, it makes it easier to train. Your goal is now to make your muscles to emphasize your weight and preparation to deploy that stimulation program.

Since you are newly added, the concept of hard work, your body responds evenest and most basic exercises equally quickly. Progress very fast. Change the motive as follows - this is a positive reinforcement!


Since you are newly added, the concept of hard work, your body responds even the most basic exercise evenly and quickly

Weight training machine is great, as the device can guide you the right movement pattern without effort in your part. If you can do with dumbbells, you do not have to worry about the right way. We can also help the room easily with an exercise machine.

 2} Focus

At this stage, the objective will not improve as much as possible. You do not have to associate with your best vest. For now, be comfortable, make sure you do each exercise correctly.

The machine will guide you the right way, but you need to be careful There are some things left.

Make sure that you are being pushed flat seat cushion or back exercise machine, as one, launching such a leg, chest press and shoulder press on the back. And the two will do hyperextension of the knees and elbows just like you do extension of the press shoulder, chest press, horizontal, horizontal, triceps brachii and foot pressure.

3. Pull out of your comfort zone

Work hard but you will quit so that your comfort zone will not disappear. Because you worked hard, you can create funny negative emotions if you leave a tired jim.

Of course, you need to avoid bad emotions about the installation. Instead, feel tired, you need to leave the excitement to the next workout, using energy sportsmanship.


There is a difference to challenge yourself and push yourself to the highest. In the field of training after solid basic training. Next, you fall.

4. Do not forget the rest

Finally, enough rest for recovery. This is an important part of any successful training program, but some newcomers tend to forget.

Allow all his robust body machines at least one day during each session. Beginners and I know that you have a slower recovery system than you have two days to rest.

Make sure you are fully recovered and it is too good to show the rest of the rest feeling good each time you enter the gym.

When you arrive, at least 2 of the exercise per week, you will start to see improvements in health and muscle mass. If you can do three sessions, it is amazing! If you want to do the rest for another day, you will not do it.

5} Activation movement for speed and mobility

This movement is repeated 20 times. You do not need to make all 20 staff people into one set. Please select a scheme from the person in charge of the set who wants to be able to run all 20 staff people without you being tired.

6}. main muscle movement for

Each exercise session will include a large multiple movement. During five sets of five sets, and then perform these complex exercise. Please, to challenge the weight. The prime minister of the movement must be heavier than the aid movement. 1-2 minutes of rest between sets.

7} support work of the muscular form

These exercises will help to add a form to the muscles. Repeat it 8-12 times. As long as you are these moves, it does not need to be overweight. Movement of all aid, should be as short as possible, but not necessarily shorter should be reduced body weight.

8} Mental health conditioning and fat loss 

Your heart comes in two different forms. You will train with body weight every day but you put the high intensity interval for 20 minutes. Difficult, but, please select the interval scheme is not impossible. 1 minute recovery continues for a while after 30 minutes of overall work a good place to start is usually. One day a week, do 30 to 45 minutes of low-intensity heart. In recent years, you can jump on your favorite cardio machine for extra fat burning.

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WEIGHT LOSE : reduce your belly fat in a week

WEIGHT LOSE : Reduce your belly fat in a week

1. WATER
 it is necessary to always drink water, but it is especially important if you try to flatten the stomach. When you drink water, your body is to maintain proper fluid balance, to stop water retention (the main cause of the enlarged abdomen), established to be in the mood, it tends to reduce the diet Global food Yes, you. Water also decomposes fat for energy, to move nutrients to your muscles in order to maintain your metabolism.

2} Lemon, and orange or cucumber slices
 to improve a little flavor in addition to water. Herbs and flowers, such as mint and lemon verbena can also try.


3}  Green tea. 
That among many benefits, green tea, through the called antioxidant catechins that is included in, you can also ask to help reduce abdominal fat. To burn extra fat power, drink green tea in front of the movement.

4} smoothies mixed. 
Smoothie is a great way to keep the moisture, it can contribute to stomach smoothing. When you make a watermelon smoothie, you will have the advantage of the amino acid called arginine found in watermelon. In the Journal of Nutrition research, arginine reduces body fat, it has been found that it is possible to increase muscle mass [1] made smoothies of pineapple, and degrade proteins, promote digestion, To eliminate obesity brings the benefits of bromelain is a pineapple enzyme that helps.
Watermelon smoothie. Turn off the two cups of watermelon, please put it in the blender. Non-fat milk 1/4 cup added and blended until about 15 seconds or smooth. The 2 cups of ice was added, then mix for up to 20 seconds, or if you get the consistency. This recipe is of two types. 
Pineapple Smoothie. Overwhelmed with 1 cup skim milk, put it in a 4 oz blender with fresh or canned pineapple pieces. Set the mixer to "whisk", then mix for 1 minute. It pours into a glass, adding an organic linseed oil 1 tablespoon, which is pressed cold. It provides a service person. 

5} Add the ginger. 
Ginger is to calm your gastrointestinal tract, it helps reduce flatulence. Fresh some to your green tea, you can add a diamond of ginger, finely chopped please a little bit of the root to make a ginger tea.

6} Drink mint tea. 
Peppermint after a meal, offers a Daipazu mint candy in many restaurants, but it is not an accident. Or mint tea brewed, add the peppermint leaves in water or green tea.


7} Far from alcohol. 
When it comes to flattening your tummy, alcohol is not your friend. It is to eat more fat from the fat in your body, you in 36% less fat than normal burning. It can also inhibit the production of fat burning hormones in your body. 

8} Please avoid soft drinks and fermented beverages. 
These drinks contain the gas. Drinking, gas is generated in the intestine of the system, you can belly swollen swollen.

9} Please say "no" to sorbitol. 
Sorbitol is an artificial sweetener that is included in some of the soda. While increasing the sweet taste without adding calories, the problem is that the body there is a problem to digest the material. Not only soda, including sorbitol, look for yogurt, calorie weight loss foods, chewing gum, Sodaru in, like a hard candy.

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