Therapy is dietary supplements aimed at seeking to prevent or improve a health problem by the use of substances that constitute or contain immediate principles of the diet or the like. You may also be aimed at improving one aspect of child development or youth or enhance a specific physical or mental quality.

It should be noted that in the United States the concept of a dietary supplement is extremely broad, because all those so-called medicinal products not formally considered as drugs by the FDA (Food and Drug Administration, the regulator of medical devices and food in the U.S. ) Therefore it also includes medicinal herbs. But these products are a specific type of therapy called phytotherapy apart, so will not discuss that here.

The source of supplemental therapy

The dietary supplement therapy started a few decades ago, when the important discoveries emerged on metabolism and nutrition unveiled the important role of vitamins and minerals. He soon began to emerge a stream that defended the idea that many diseases could be due to deficiencies of certain trace elements and supplements such immediate early so necessary for metabolic competition were guaranteed to be free from these diseases.

Later came to join this approach the idea that more trace elements, the better metabolic functioning and therefore more health benefits. This is not really so, but many people believed, and still more apparent when checking the safety of vitamin and mineral supplements. Certainly, vitamins, minerals and some types of fatty acids and amino acids are essential metabolic elements, but in general make extra doses which already contains a healthy balanced diet is not an additional benefit over the functions they perform .

However, later it was discovered that some other trace elements that could have an additional beneficial effect of its metabolic role per se for its antioxidant properties or otherwise, so scientific studies began to emerge that sought to demonstrate the qualities of dietary supplements in large doses (especially vitamins.) This effort to find a prominent role in certain trace elements has been nurtured by thousands of studies and can say that really is very much alive today.

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Then … Healthy foods in your diet:
Papaya, pineapple or kiwi: Serving sugeridaí a cup of papaya or pineapple and one or two or more.
The enzymes, catalysts that accelerate the speed of reactions in the body, are found in large quantities in these fruits when they are fresh and raw.

They help to fight “all things, from allergies to cancer or AIDS,” said Quillin. Three cups of papaya a day can provide a dose that has shown remarkable effects against disease, these same benefits are found in the pineapple or Quiwi.

Mango: Serving suggested: one medium.
Although they have high levels of enzymes of the papaya are rich in substances that help plants capture energy from the sun. When consumed, strengthens the immune system and co “are antioxidants, at least as effective as vitamin C and beta carotene.

Citrus fruit: Serving suggested: a large orange or similar fruit.
Fresh citrus fruits are a great source of vitamin C (mainly oranges). More than 30 studies have shown to be of great help to fight cancers of the lung, esophagus and stomach.

They are also extremely rich in bioflavonoids. The highest concentration is in the white bark, the part between the peel and pulp color.

Other substances found in the colored part of the skin of citrus fruits have been recognized as one of the most successful phytochemicals in the fight against cancer has helped to reverse the evil in animal studies.

Be warned, however, do not eat the whole fruit, skin-because, in general, lia been irrigated with pesticides.

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They also have potassium, which helps normalize blood pressure and heart benefits.Provide calcium and vitamins A, B and C in small quantities.

At the time of acquiring, should be chosen that are firm to the touch and present a bright and intact skin. It is better to opt for medium and small specimens, because the big ones usually have more seeds.

It should also be used on the freshness of the stem, which informs us about the time that the garden has been collected. Note that if the eggplant is tender, no need to peel.

Figs, calcium-champions:
The fig (fig first year) is the fruit., Which provides more calcium, which makes it ideal when it comes to maintaining the health of our bones.

Moreover, figs are a good source of iron and potassium. This contribution makes recommended in case of weakness, fatigue and stress.They are delicious with yogurt or cream.

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Thinner slices:
Add cheese slices to a plate of salad, pasta or vegetables, as well as enrich gastronomically, provides calcium to the diet.
To avoid increasing caloric intake and get a very thin slices, place the knife in hot water before cutting.

Marinated salmon:
The technique allows foods like marinated salmon, for example, are cooked in a mixture of oil, vinegar and lemon, which enhances the flavor without having to add salt, thus preventing a possible fluid retention.

Fruit juices:
Combine fruit juice with the vegetable is a mixture with less sugar than juice exclusively frutay is therefore advisable to adelgazar.Además diet, the fruit softens the strong flavor of some vegetables.

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1.Reduce or eliminate sugar even better.
Sugar has no nutrients, produce tooth decay and gum infections as well as causing skin problems. Replace desserts, chocolates and sweets for fruit or snacks with protein. By eliminating or reducing sugar’re also improving the texture of your skin. Carbonated drinks are about 10 teaspoons of sugar per 12 ounces. Most processed grains (those you buy in boxes) are also high in sugar. Read ingredient lists and try to buy foods that contain less sugar and less corn syrup (corn syrup).

2.Reduce the fat.
Try not to eat fried foods often, leave only for festive occasions. Prefer butter to margarine, olive oil or canola palm oils or animal fats. Prefers lean meat, preferably white.

3.Reduce simple carbohydrates.
Pasta, potatoes (potatoes), white rice and white bread are examples of simple carbohydrates. These foods stimulate insulin production, we immediately met but they produce a chain reaction that makes us feel hungry (and we want simple carbohydrates) every two hours and becomes a vicious circle. But burn the calories these foods provide the body stores them as fat. If you want to lose weight and maintain a healthy weight throughout your life you have to control the consumption of these foods.

4.muscle and fat.
The more muscle and less fat you will lose weight faster. Muscles consume calories and fat. To increase our muscle mass and avoid losing it over the years (as we age we lose muscle mass) we need to exercise. Even moderate exercise is very beneficial.

In short, if only you control the portion sizes and reduce the consumption of the foods listed above you will see a change in your weight. It is not starving, or completely eliminate any food is eaten in moderation and stop unsafe food for special occasions.

Small changes produce big results.

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Then, healthy diet, light and balanced:
With it, you might lose a kilo weekly average, according to age, weight and previous diet.

Two or three servings of starchy foods per day are necessary: one serving equals 50 grams of pasta or rice, 30 g of cereal and a slice of bread at every meal.

Take two pieces of fruit, two servings daily of vegetables at least: in terms of vegetables, one serving is better than a mixed salad.

Do not eliminate fats entirely, and choose olive oil as fat fundamental than two or three tablespoons a day.
Laimentos two servings of protein: daily, giving priority to fish over meat and white meat (chicken, turkey, rabbit …) on the red. With moderate consumption of sausages and fatty meats.

Skimmed milk and choose and do not exceed the sum of three eggs a week (better boiled eggs or poached).
Drink water, tea and juices instead of soft drinks rich in sugar.

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The Mediterranean diet, as its name suggests, originated in the countries along its shores or close to the Mediterranean Sea. The natural food products that can be seen in Mediterranean countries are noted for their excellent taste and for being the healthiest.

A Mediterranean diet is composed of different aspects: the consumption of fruits, vegetables, fish, poultry, pasta, bread, olive oil and a glass of wine daily, and the incorporation of other ways not related to food, as walks on sunny days and the custom of the siesta every day in the season where it was warmer.

The benefits of this diet is such that already has begun to include other countries. United States, for example, is trying to transform the eating habits of its inhabitants are increasingly adding to the practice of the Mediterranean diet. And if the country’s king of the junk food you can deploy it, definitely we have something really healthy.

So now you know. If you are looking for a diet to stay healthy but without overwhelming the taste for food, the Mediterranean diet is your best option.

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The work resulting from the research of Dr. Juan Jose Beunza at Harvard School of Public Health through a grant from La Caixa, has just been published in one of the major journals in Nutrition, American Journal of Clinical Nutrition. “

In particular, research, framed in the Red PREDIMED consisted of tracking 10,376 volunteers involved in the SUN (Follow University of Navarra). For six years, compared the weight change in college graduates who faithfully followed the traditional Mediterranean diet and those who did not.

Beunza explains that found in males, first gained less weight -128 grams per year on average, than those who did not wear a Mediterranean diet, which fatten more than double, 287 grams per year. The effect was less pronounced in women, where the data pointed to an increase of 242 grams per year if they followed a Mediterranean diet compared to 300 grams per year if they did not.

He was also a significant decrease in weight gain of those people who tended to gain weight. “Participants who had risen more than 3 kilos over the five years preceding the start of the study gained weight 48 grams per year with a Mediterranean diet and 261 grams if they opted for another type of food, both women and men,” says the researcher.

In this sense, Beunza warns that although the numbers look small, “if the projected long-term eg 20 years, represent significant differences from the clinical viewpoint of body weight control.”

Raise the weight with age is not “normal”

As for the idea that it is normal to gain weight with age, the author says that this is a false belief. “The reality is that the Mediterranean dietary pattern slows weight gain that normally suffer with age, but this increase should not be considered normal weight,” he said.

In addition, this analysis may be an effective tool to limit the spread concern of obesity, which already has a high prevalence in developed countries, “which is a major cause of illness and death, and seems resistant to any effort we can make from the field of public health. “

On the other hand, Dr. Stephanie Toledo, co-author of the work, highlights the role of Spain as privileged to address the problem of obesity and suggests that “the large number of people who follow this dietary pattern in our country offers valuable information on the Mediterranean dietary pattern, which does not happen in the U.S. or in northern Europe. ”
This is a work funded by the Instituto de Salud Carlos III for the SUN Project and the Red PREDIMED (Healthy Eating in Primary Prevention of Chronic Diseases), which also participated Frank Hu, Harvard School of Public Health, ” Miguel Ángel Martínez-González, director of the Department of Preventive Medicine and Public Health at the University of Navarra, and Maira Bes-Rastrollo research, among others.

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Beware Food

Saturated fat is the main culprit for high cholesterol food. Saturated fats are usually found in marbled meat, poultry skin and full fat dairy products. Experts recommend limiting saturated fat to less than 10 percent of your daily calories. Reduce your consumption of saturated fats has been proven that lower LDL-cholesterol.

It is also important to take into account the cholesterol in the diet. Experts say not to consume more than 300 milligrams of cholesterol per day. Eggs, cheese, sour cream, butter, meat and poultry all contain cholesterol.

Lastly, the Trans fat in packaged baked goods like crackers, cakes and biscuits, fried foods and some margarine is a concern. The last recommendation is to keep harmful Trans fat intake of less than one percent.

Exercise

Working on a regular basis lowers LDL-cholesterol and increases HDL-cholesterol levels. It also helps you achieve and maintain a healthy weight, not only is it good for your heart health, but for your overall health. Experts say to aim for at least 30 minutes physical activity per day.

Family History

Another risk factor for high cholesterol is genetics. Some people have high cholesterol, because it runs in their family. If you have a family history of high cholesterol or heard disease, it is more important than ever for straight eating, regular exercise and maintaining a healthy weight.

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