Mediterranean diet for clear mind in old age

The Mediterranean diet is beneficial not only for our physical health, but also mental, according to a new study.

Consumption of vegetable oil, fruit and fish successfully helps in combating the aging process of the brain and related disorders such as Alzheimer's disease and dementia.

Head of the study Iliana Laurida explains that the benefits of the Mediterranean diet are no longer secret. The new now is that is feedback distortions in the human brain.

The study, published in the journal Epidemiology, combine the results of eleven others whose results are analyzed on the basis of observations. Nine of them strongly support the view that the Mediterranean diet improves brain function and has a protective effect against the development of dementia.

Furthermore, the researchers explain that the survey results also clarifies some contradictions that exist on the topic.

What are the main feature of the The Mediterranean diet:

eat mostly plant foods such as fruits, vegetables, whole grains and nuts;
replace butter and margarine with healthy fats such as olive oil;
using herbs and spices instead of salt;
Limit consumption of red meat to a few times a month;
consumption of fish and poultry at least twice a week;
allowed only red wine consumption - up to a cup a day.

15 foods with a bad reputation, are actually good for us (Part Two)

Myths about harmful foods actually harm the diversity of our diet, and therefore our health. Many of these myths are built around incomplete or incorrectly aggregated research data, then the word becomes a mass delusion. Today we will try to reclaim second portion for alleged bad foods:

9. dried fruits

Wow, how many calories you shout? Yes it is, but lucky for you that are far from "empty calories." Dried fruits are an excellent substitute for the rich in calories but low in nutrients chocolate candy and more. confectionery. They contain almost the same nutritional and active substances as their fresh option - antioxidants, vitamins A, C, B9, minerals and fiber, but in a much more concentrated form. Choose natural dried fruit without added sugar - apples, plums, apricots, cranberries, black currants, figs. They are combined wonderfully with your oat flakes with skimmed yogurt or cottage cheese, and are great for a snack and a leg when you're on the road.

10. mushrooms

As they are white or pale in color, many falsely believe that the mushrooms will not bring the same wealth of nutrients like saturated color of tomatoes or broccoli. Actually mushrooms absorb as "sponge" vitamins and minerals. A portion of 5 medium sized mushrooms contains only 20 calories and large amounts of vitamins B2, B3, D, selenium, calcium and iron. Studies show that mushrooms maintain the health of the immune system and have anti-cancer properties. According to the American Cancer Society, "Shiitake mushrooms inhibit the development and progression of cancer ... and further prevent the development of heart disease, reducing cholesterol levels. 'Mushrooms are the perfect substitute for meat for vegetarians because they have similar taste characteristics similar flavor and high in protein.

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11. nuts

High in fat and calories, but that does not mean you will gain weight when you eat them. Actually, research shows just the opposite - people who consume nuts regularly are weaker and have better quality diets than those who avoid them. Study from 2013, published in the American Journal of Clinical Nutrition shows that those who have replaced other foods in their diet with nuts, have dropped an average of 635 g more than respecting other form of diet. Polyunsaturated and monounsaturated fatty acids in them support the health of the heart and blood vessels, and decrease inflammation. Plant sterols further contribute to lowering cholesterol levels.


12. shrimps

Now certainly you will jump on the chair - How to eat something with so much cholesterol!? Shrimps are high in cholesterol, but do not contain saturated fat. A recent study showed that food does not increase the cholesterol levels of cholesterol in the blood, unless it is combined with the high amounts of saturated fat. Like all fish and seafood, shrimp are rich in polyunsaturated omega-3 fatty acids that soothe inflammation and reduce the risk of cardiovascular disease and type 2 diabetes. A portion of 100 g shrimp contain less than 100 calories, about 20 grams of protein and almost no saturated fat. Moreover, compared to other food sources of omega-3 fatty acids, shrimps can boast one of the lowest levels of mercury. Do I need to convince you more?

13. peanut butter

Yes, it is a high-calorie food, but moderate consumption helps to control hunger and weight loss. Study of the Harvard School of Public Health found that women who eat 1 portion (1 tablespoon) peanut butter or nut 2 or more times a week, a few kilograms picked less and reduce the risk of obesity as 25% compared with those who enjoy less of peanut butter. One possible reason for this is that the breakfast consisting of peanut oil keeps City for a long time because of their content of protein, fiber and fat useful. In order not to overdo the calories you eat 2 tablespoons natural or organic peanut butter without added sugar daily.

14. potatoes

Potatoes have a high glycemic index and are considered to be harmful to your body weight, but according to the authors of the book "Appetite for Health", Julie Upton and Katherine Bruuking, their bad reputation is due primarily to the way in which they are cooked - such as fried instead of baked in the oven or grill. In fact, one medium potato contains only 170 calories, and in contrast, is an excellent source of potassium, fiber and resistant starch - a complex carbohydrate that is not digested and helps prevent spikes in blood sugar, while maintaining a feeling of satiety. In the skin of the potatoes are again concentrated antioxidants improves heart health and have anti-cancer properties.

15. popcorn

In 2012, researchers from the University of Scranton shocked many, finding that natural popcorn, popcorn with hot air contains 2 times more antioxidants - about 300 mg. polyphenols per serving than a lot of fruits and vegetables. Beneficial phytonutrients are concentrated in the dark shell of maize grains - things that we often get stuck between your teeth. This is a real light and wholegrain food, unlike many of the whole grain breads, which are only partly whole. Remember - it concerns natural popcorn made ​​with hot air - 3 cups of them contain only October 100 calories, 2 times less than the store-bought microwave popcorn, 3 grams of fiber and only 28%, mainly polyunsaturated fats instead of 43% fat, of which quite saturated, in a semi-microwave popcorn.

To part one

15 foods with a bad reputation, which are actually good for us (Part One)

1. white rice

Some of the strongest nations in the world, including Japanese, eat rice with almost every meal of the day. Recent studies have shown that people, including white rice into weekly menu actually reduce the risk of becoming obese. It is true that white rice is processed from brown and lose some of their nutritional value, but some manufacturers enrich it with additional micronutrients, which are generally lost in the course of processing. Indeed, the surprise lies in the fact that the shell of bran of brown rice contains phytic acid - antinutrient that blocks the absorption of zinc and iron from food. Research published in Consumer Reports in 2012, showed that brown rice has a higher concentration of arsenic than in the white.

2. Eggs with yolks

Careful with the whole eggs and separate the yolks earnestly, because you know that they have too much cholesterol, but according to recent studies saturated fat, not dietary cholesterol, is the main culprit for the deterioration of the health of the cardiovascular system. One of the wines of unfair prosecution for damaging eggs is that in the morning, according to Western tradition are served with rich in saturated fat and extra fried, crispy bacon or sausage grease.

Study of early 2013 found that a protein-rich eggs create a greater sense of satiety and reduce appetite better throughout the day from carb cereal. Egg yolks are "gold" not only in color, and because adding 3 g of protein, vitamin D, vitamin B2 (riboflavin), vitamin B4 (choline) and selenium. Eggs are coincidentally gold standard protein, as found in large quantities all 9 essential amino acids.

3. coffee

You have many reasons not to give up your morning cup of joy. In addition to caffeine, which increases stamina, alertness and improves reflexes and concentration, laboratory tests show that coffee is the leading source of flavonoids in the Western diet. Flavonoids are a major class of antioxidants that improve heart health, protect cells from the damaging effects of free radicals and not only slowing down the aging process, but also protect against the development of some serious degenerative diseases, including Alzheimer's disease and Parkinson's disease. Aside from improving athletic performance and the speed when running and intensity when working with weights, coffee in moderation reduces the risk of type 2 diabetes and helps fight obesity, according to a set of medical research, quoted by New York Times in an extensive material in 2009 health experts all agree that moderate amounts of coffee - up to 3 cups daily wear sensitive health benefits without the risks are known to him.

4. pasta

If you opted out from white pasta because its high glycemic index, then we have good news for you. Pasta, spaghetti and macaroni made ​​from durum wheat by durum actually have glycemic index of 45-50, which is lower than the upper limit of 55, which means that this paste will cause peak blood sugar and ensure sustainable and prolonged satiety and steady release of energy. The key to the usefulness of the paste is not exceeding the portion of the 1 cup cooked pasta or 1 handful of dried product. For a balanced and nutritious meals, combine pasta from durum, spelled or spelled with vegetables, seafood or lean protein like chicken or tempeh and cover everything with tomato sauce with oregano and basil instead of greasy sauce with cream or melted cheese.

5. frozen vegetables

Frozen vegetables lose only around 5% of the vitamins, but research shows that contain more phytonutrients, antioxidants or even protein from their fresh counterparts as they are picked at the peak of ripeness and freezing is sealed their useful substances that would otherwise be lost every day after their separation and before they reached our table. Fresh fruit and vegetables is always a good option, especially if they come to you freshly picked from the manufacturer, but for winter frozen fruits and vegetables are a good option. Optimal period in which they kept a maximum of their beneficial ingredients 3-4 to 6 months.

6. alcohol

Here the bad reputation is also due to alcohol abuse with a high alcohol content of. Moderate consumption of beer and wine, which means one drink a day for women and two drinks for men has proven health benefits - reducing the risk of heart attack and others. cardiovascular disease, type 2 diabetes and some kinds of cancer. As much as strange it may sound, moderate alcohol consumption keeps the sharpness of thought processes in the course of aging and keep your brain healthy. Research University "Loyola" in Chicago in 2011, published on the website of Neuropsychiatric Disease and Treatment shows that moderate alcohol consumption reduces by 23% the risk of developing degenerative mental illnesses like Alzheimer's disease. Much of the beneficial effect of red wine and dark beers is due to the fact that they are rich in antioxidants.

7. beef meat

If you are not vegetarian or vegan, or you have not yet lost hope that red meat will actually help you lose some weight or strengthen your heart, you will be pleased to hear that moderate amounts of beef in the diet achieved just that. It is, however, pure lean beef with 10 grams of fat and no more than 4.5 g saturated in such portion of 100 g veal with a high concentration not only proteinogenic amino acids, but 10 essential vitamins minerals such as vitamin B-complexes, iron zinc, and their amounts are larger in animals grown without hormones or antibiotics grass-fed.

8. Cranberry juice

Perhaps you have stopped to drink fruit juices because few fruit content or large amounts of added sugar in them. And you're right. An important exception here is natural cranberry juice, which, thanks to its unique distinct health benefits worth attending in your diet. If you have a urinary tract infection, you may already know that cranberry juice is very effective in relieving their symptoms because of bacterial cleansing action. This makes it even better as a means to prevent such bacterial infections. The effect of the cranberries is due to the high content of proanthocyanidins (PACs) - unique flavonoids which prevent E.Coli bacteria to attach to the cells of the urinary tract, where they can multiply cause infection. Research in 2011 at the Polytechnic Institute "Worcester" showed that natural cranberry juice creates an effective protective biofilm on the lining of the urinary tract than proanthocyanidins extracted from the fruit in the form of tablets.

5 foods that you should avoid because they are rich in sodium

Foods that are rich in salt, contribute to high blood pressure and other health problems, such as high cholesterol and even diabetes. Constant intake of too much sodium can expose you to the risk of cardiovascular disease and stroke. The American Heart Association says that you should aim for no more than 1,500 milligrams of sodium per day.

Foods that are rich in salt, cause the body to hold extra water in an attempt to balance the sodium in the body. This will prevent you from loosing weight. There are several products that should not be consumed in moderate amounts, or to avoid completely, in order to limit the intake of sodium:

canned soup

Even species that are said to contain less sodium are actually quite salty. In a vegetable soup can have more salt than the whole day norm. Look for soups that contain less than 400 milligrams of sodium per serving.

canned vegetables

Salt is added to canned vegetables in an attempt to keep fresh for a longer time. Fresh and frozen vegetables are a better option. If you have to eat canned vegetables, look for organic versions without salt.

Spaghetti and tomato sauce
In a can or a jar, whatever. Most of the species you will find in the store are filled with salt. This fact should not be overlooked just because the product claims to offer a useful amount of vegetables. It is better not to taste vegetables than to overdo it with sodium.

Macaroni and Cheese

A serving of macaroni and cheese provides you with more than 1,000 milligrams of sodium, almost as much as most people should consume in a day.

Barbecue sauce

Barbecue sauces not only that they are filled with sodium, but usually contain high-fructose corn syrup and other processed ingredients that just aren't worth eating. When they are used in small amounts, there is nothing wrong. But in many cases, we really go too far, which leads to undesirable consequences.

Many of your favorite meals, which you are enjoying with your family are in our list, but do not let it depress you. Instead of that consider the possibility to prepare some of these foods at home. If you have time then check in special stores that offer healthy products, organic and low in salt.

The best thing you can do is to avoid the processed foods. Head to the other options such as fresh fruits, vegetables and whole grains. 

Natural sunscreen with supplements and diet

Summer is upon us in full force, but with the pleasure of sunbathing our skin is exposed and harmful UV rays. Sunscreens are not the best choice mainly because of toxic ingredients and blocking the absorption of vitamin D from the skin.

Foods which need to avoid are processed foods, vegetable oils, grains andespecially sugar.

Foods that you should include are:
- Rich in unsaturated fats, especially omega-3;
- Leafy green vegetables;
- Red and orange fruits and vegetables;
- Cocoa and dark chocolate (exclude milk chocolate as he does not the same anti-inflammatory properties);
- Green and black tea.

This summer, add different color fruits and vegetables in your diet. These foods increase the skin's ability to protect itself from harmful UV rays. The secret ingredient as you may have noticed are antioxidants.

For even better protection from the sun recommend that you get the following supplements:

1. Vitamin D3 - protects against skin cancer. Recommended if you no longer sunbathing or you live in a colder climate.

2. Vitamin C - helps fight against skin aging and free radicals. It is good for the immune system and anti-inflammatory effect.

3. Coconut oil - you may take it as food or use it externally as a lotion. Sun indispensable supplement.

4. Liver oil the cod - it is a natural source of vitamin E and vitamin A, and omega 3.Perhaps one of the most important supplements to protect the skin from the sun. Helps digestion and supports the cardiovascular system.

5. Astaxanthin - Super antioxidant astaxanthin is found in green algae and the organisms that eat them. It is 550 times more powerful than vitamin E and proven protects skin from UV rays. To build his defense needed 2-4 weeks and can obtain it by Spirulina.

It is also important to remember hydration after each sun bath. Keeping your skin hydrated will protect it from further damaging factors.

 

If you decide to buy a sunscreen, look closely at each component and make sure it is safe. The skin is the largest human organ and everything we put on it is taken directly from the body. The rule is simple if any of the ingredients can not be eaten, do not place it on your skin.

Home energy drinks

Aside from diet and training, health of our body depends on what you drink. Instead of sodas, juices from the store, we offer several recipes for home energy drink that will quench your thirst in the hot summer, but without compressing your body with unnecessary sweeteners and colorings. 

Cocoa beverage

 

For magical and medicinal qualities of cocoa know more Mayans and Aztecs. Cocoa beans contain a lot of vitamins and minerals (iron, zinc, potassium). The active ingredients have a positive effect on the cardiovascular and nervous system.Cocoa is an antidepressant, improves blood circulation and metabolism. Eat dark chocolate. Cocoa is recommended for athletes because it helps muscle recovery.

All these qualities have only pure cocoa, not advertised mixtures based on cocoa.The proportion of cocoa drink 2 tsp cocoa 1 tea cup of milk or water. The drink may be hot or cold. Cocoa helps to burn fat, but do not add sugar to drink, and if any milk, then let it be skim milk.

Energy drink

 

Suitable for those who want muscles and endurance training. In 1/2 liter of water add 1 tablespoon honey, 1 tablespoon of rosehip syrup, lemon juice to taste, 100 mg of vitamin C and a few cubes of ice.

Herbal tea

Herbal tea, green tea and black tea are all useful and natural sports drink.

Boil the tea, add to it a few sprigs of mint, lemon and sweeten with honey, if you allow it regime. Leave in the fridge to cool and eat.

Strawberry drink

 

Strawberries are bomb of vitamins and trace elements, fruit with very few calories.

Snack on strawberries in the spring and summer, in the winter can try to freeze.Strawberry drink has super healing qualities and increase your stamina. Its otheradvantages are that it enhances immunity and gives strength.

Puree the strawberries with some water or yoghurt. Natural and useful. Ifstrawberries are not sweet enough, you can add dried fruit to your taste: plums, apricots, dates and more. Similarly you can prepare and other fruit drinks.

Honey drink
 

The last suggestion is also easy to prepare. In 1 liter of water dissolve 2 tablespoons honey, 1 lemon, cut into circles and mint. Honey beverage is the most delicious when is chilled.

Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.