AN APPLE A DAY

THE BENEFITS OF APPLES
An apple a day is excellent for cardiovascular health because it has a beneficial effect on cholesterol levels.
A study by researchers at the University of Florida, who presented their study results at a congress of Biology, shows that an apple a day helps to lower “bad” cholesterol and slightly increase “good” cholesterol. According to the experiments on animals, these benefits woud be due to properties of apple pectin and polyphenols, which act favorably on lipid metabolism.

The research took place at the University of Florida and it was conducted on a group of 160 women aged between 45 and 65 years. Half of the women ate daily for an year 75 grams (2,65 ounces) of dried apples and the other half 75 grams (2,65 ounces) of prunes. They were taken blood every three and six months and of course at the end of the year. The results showed great changes in women who ate apples, says Dr. Arjamandi, who led the study. For these women the results showed that “bad” cholesterol has decreased by 23% and “good” cholesterol has increased by 4%. They also showed a significant decrease in the production of certain inflammatory molecules. More than that, the additional calories did not lead to an increase in weight, but on the contrary women lost about 3 kg (6.6 pounds) per year.

An apple a day may strengthen the immune system and reduce inflammation due to the weight and diabetes, according to researchers at the University of lllinois. This property is due to soluble fiber contained by the fruit. Fiber helps reducing blood cholesterol and prevent heart disease. According to researchers, comsumption of 28 – 35 grams of soluble fiber per day is beneficial to health and have anti-inflammatory effects. It is said that it may also prevent colon cancer.

The apples in the market significantely slow down the progressive development of senile dementia for Alzheimer’s disease, U.S scientist say, according to Journal of Neurochemistry. The sweet-sour peel of the fruit contains special substances that stimulate the transmission of impulses from one nerve cell to anothers, this kind of process being the one which is disrupoted in Alzheimer disease. Apples are not only tasty, but as we can see, they have a lot of benefits for our organism, so try to include apples in your daily diet for a healthy life.

FRUITS AND VEGETABLES

VEGETABLES FOR YOUR MEALS
As we all know, there are a many health benefits of a diet based on, or rich in fruits and vegetable, like: reduced risk of heart disease and stroke, lower blood pressure, lower risk of eye problems and so on.

Not everyone is a big fan of fruit and vegetables but knowing the benefits they offer for our organism, we should try our best  to include them in our daily diet. Of course, it is preferred to buy fresh fruits and vegetables in season, because they are more tasty, but you can also stock up frozen vegetales, because they can be easily and quickly prepared in the microwave. You can buy vegetables easy to prepare: make a salad in just few minutes, by adding lettuce, carrots and cherry tomatoes. Choose carrots or celery sticks for quick snacks and use a microwave to quickly cook vegetables like potatoes. You should also try raw or lightly steamed vegetables. To keep diversity and keep meals interesting, try to vary vegetables bu choosing different kinds and colours of fruit and vegetables.

For the best nutritional value you should choose vegetables that contain more potassium, like white potatoes, white beans, lima beans, peas, tomato products, like tomato sauce. Condiments and sauces can add sodium, calories or fat to vegetables. Use fresh ingredients for cooking to reduce sodium intake. You should also try to buy canned vegetables labeled “no salt”.

For healty meals, it is recommended to serve as a main dish, cooked vegetables, like a soup. This should be half of your plate and for the other half you can add other foods. For lunch you can have a salad made of all king of vegetables and light meat. An ideal dinner should include a green salad every day and for every other meal you should try to include chopped vegetables, wich will definitely make the food even more tasty.

To get used with fruits and vegetables keep them in the place where you can always see them and try to include them even for quick snacks, replacing sweets as much as possible. You can also try a cooking book with salad recipes, where vegetables take center stage.

HEALTHY LIFESTYLE

Health is the most important value in our lives, that is why we should do everything in our power to have a healthy lifestyle. Sport is essential for a healthy life, and a great asset to us.

There are a lot of scientific evidences on the great effects of sport and physical activity. No matter the weather or the season, you’ll always find ways to do sport, weather you go swimming, cycling, dancing or play football, tennis, badminton, and so on… The city you’re living in and its environ offer parkes and sports and centres for your leisure time. Doing sports like athletics, gymnastics, fitness is extremely demanding and to reach a maximum potential, the body must be very well prepared and nothing is more important for our organism than an adequate nutrition.

Choosing the best and healthiest food helps you not only to maintain your desired weight and be always in shape, but it also represents an essential part of physical training training. There are no miracle products or dietary supplements that will provide you all the nutrients you need. Some foods provide mainly proteins, other vitamins and minerals. The key to a balanced diet is to choose different kind of foods.

Carbohydrates, lipids, water, vitamins and minerals all work together for an optimal nutrition. Each of these nutrient plays a particular function in the body. If one of these elements is missing it is harmful for our organism, that needs everything to work properly. Therefore, not only an athlete’s diet, but everyone’s diet must provide all the nutritive principles.

Intense psysical activity increases nutritional needs. Therefore, athletes may need more water and energy. For example, somebody who does gymnastics or plays football, tennis at the highest level, may need 5000 calories per day, while for the people involved in normal physical activities is recommended a caloric intake of 3000 calories.

Water lost through sweating during exercising it is not easily replaceable, so an inadequate intake of water during intense exercise can cause dehydration so, drinking water should never be limited during the training.

Take care of your healty, do sport and you’ll definitely feel better and see results in short time!