Tag Archives: healthy eating

Metabolismo y peso corporal

10 Feb

Todos los días como un buen desayuno al igual que snacks entre mis comidas. breakfast - CopyDurante los últimos 20 años he hecho ejercicio con frecuencia y mi peso se ha mantenido estable en los últimos 12 años. La gente me dice que debo agradecerle a mi alto metabolismo, así que decidí leer más sobre el metabolismo y sus efectos en el peso corporal. Esto fue lo que encontré:

El sobrepeso es más que todo el resultado del almacenamiento de energía en forma de grasa debido a su exceso. En ocasiones, problemas hormonales o una enfermedad puede afectar el metabolismo. Los siguientes son algunos factores relacionados con la edad que reducen la cantidad de energía necesaria y afectan nuestro peso:

Las hormonas: Los hombres producen menos testosterona y las mujeres menos estrógenos con la edad. El crecimiento hormonal en los humanos disminuye con la edad ocasionando una susceptibilidad más alta a subir de peso por la relación de músculo y grasa.

La menopausia: Al acercarse la menopausia ocurre una disminución en las hormonas ocasionándole al cuerpo más uso de energía. Los expertos dicen que la subida de peso en la menopausia y la pos-menopausia es debido en parte solo a los cambios hormonales, pero que ser menos activo físicamente sin reducir el consumo de calorías es la causa principal en muchos casos.

El género: Los hombres tienen una tasa metabólica basal (BMR) más alta que las mujeres porque su proporción de musculo a grasa es más alta que el de las mujeres. Esto quiere decir que un hombre quemara más calorías que una mujer de la misma edad y peso.

Aquí le presento las opciones para ayudarle a bajar o a mantener su peso sin importar sus factores de riesgo:

  1. Para bajar de peso, usted tiene que saber su requerimiento diario de calorías y asegurarse que no tiene ningún problema de salud que le pueda causar subir de peso. Aquí hay dos links que le ayudarán con la planeación de peso corporal y su nivel de actividad física:
  • Instituto Nacional de Diabetes y de enfermedades de riñones y de digestión

http://www.niddk.nih.gov/health-information/health-topics/weight-control/body-weight-planner/Pages/bwp.aspx.

  • UGA Extensión Ciencias de la Familia y del Consumidor

http://www.fcs.uga.edu/docs/EstimatedCalorieNeedsPerDayTable.pdf

  1. Usted debe concentrarse en tres factores fundamentales que contribuyen a bajar de peso y a mantener su peso ideas. Los siguientes factores también causan un impacto en el metabolismo:

¡Tome un poco de su tiempo para revisar la información de los links y comience su propio plan para una vida saludable!

Omega-3 Fatty Acids: An Essential Contribution

24 Feb

Our body must get the Omega-3 fatty acids from food. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.

Omega-3 fats are special because they provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

Omega-3 fats are a key family of polyunsaturated fats. There are three main omega-3s:

  • (EPA) and (DHA) come mainly from fish, so they are sometimes called marine omega-3s.
  • (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals.

The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited. So you really need to eat fish to obtain the healthy benefits of the marine omega-3.  teriyaki-salmon-hl-523893-x[1]

Due to the benefits of marine omega-3 fatty acids, it is important to eat fish or other seafood one to two times per week, particularly fatty (dark meat) fish that are richer in EPA and DHA. This is especially important for women who are pregnant or hoping to become pregnant and nursing mothers. From the third trimester until the second year of life, a developing child needs a steady supply of DHA to form the brain and other parts of the nervous system. Many women shy away from eating fish because of concerns that mercury and other possible contaminants might harm their babies, yet the evidence for harm from lack of omega-3 fats is far more consistent, and a balance of benefit vs. risk is easily obtained.

Teriyaki Salmon with Zucchini

Ingredients

Low-sodium teriyaki sauce

2 (6-ounce) salmon fillets

Sesame seeds

2 small zucchini, thinly sliced

4 scallions, chopped

Canola oil

Preparation

Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes. Toast sesame seeds in a large nonstick skillet over medium heat, and set aside. Drain fish, discarding marinade. Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm. Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned. Stir in 2 tablespoons teriyaki sauce. Sprinkle with sesame seeds, and serve.

Yield: Serves 2 (serving size: 1 salmon fillet and about 1 cup zucchini)

Calories per serving: 376, Fat per serving: 16g, Saturated fat per serving: 3g, Monounsaturated fat per serving: 6g, Polyunsaturated fat per serving: 7g, Protein per serving: 40g, Carbohydrates per serving: 11g, Fiber per serving: 3g, Cholesterol per serving: 87mg, Iron per serving: 5mg

Sodium per serving: 375mg, Calcium per serving: 53mg

Recipe from health.com

Is organic or natural baby food better?

31 Jan

Organic foods are usually grown without conventional pesticides, chemical fertilizers or growth hormones. Feeding your baby organic baby food might limit his or her exposure to these substances. However, according to the Academy of Nutrition and Dietetics (AND) organic foods may not be healthier or safer than other kinds of foods. Residues of pesticides, fertilizers and other products on organic and nonorganic foods don’t exceed government safety thresholds.
Natural foods are as close as possible to their original state. No artificial ingredients or preservatives are added to them. Examples: brown rice, almonds, certain apple juices. Natural foods may or may not be organic. images[5]
The U.S. Department of Agriculture (USDA) provides organic seals for products that contain various percentages of organic ingredients – but the USDA makes no claims or guarantees that organic foods are safer or more nutritious than are nonorganic foods.
Some parents prefer organic baby food because it’s environmentally friendly. Others feel that organic baby food simply tastes better. What’s most important, however, is a balanced diet. Offering your child healthy foods from the beginning – whether they are organic or not – will set the stage for a lifetime of healthy eating.   imagesCA66MNEG
Shopping and safety tips
• Buy vegetables and fruits when they’re in season. This will help ensure the best quality. For example, buy apples in the fall and berries and tomatoes in the summer. This also saves on fuel to transport produce from far away.
• Read labels carefully. Organic may not mean healthy. Some organic foods are high in fat, sugar or salt.
• If you worry about pesticides, peel all fruits and vegetables. Trim the outer leaves of leafy vegetables like lettuce and cabbage. But remember, peeling may also reduce nutritional value. Pesticides are sometimes found in the fatty parts of food. So remove fat from meat and the skin from fish and poultry.
Parents need to feed the babies with healthy foods. If organic foods are available and you can afford them, great; give them a try. But don’t sacrifice good nutrition for the organic label.

Dinner is ready, let’s eat!

26 Aug

Family eating together

What type of emotion comes to your mind when you hear that phrase? Happiness, worry, satisfaction, or frustration? Many parents faced a daily battle making sure that their children are eating healthy. I recently attended the Society for Nutrition Education and Behavior annual meeting in Portland, Oregon, and had the opportunity to listen to two excellent presentations from nationally recognized nutrition experts. Ellyn Satter and Dr. Michelle May exposed their points of views about us and the relationship we have with food. Ellyn is recognized for her work related to the dynamics of feeding between parents and children. And Dr. May is well known for her book titled “Eat what you love, Love what you eat”.

Ellyn reminds us that we need courage to allow our kids to develop their individualities related to eating. Our job as parents is to expose them to a variety of foods and to refrain from giving them only the ones they like. If we do a good job, then we should allow them to decide how much they are going to eat. It is important that parents set a good example about how to behave at the dinner table; if we want them to eat healthy, then we have to do the same.

Dr. May reminds us in one of her articles that children are born with the ability to know when they are hungry. They express it with their cry and also when they spit food back to us when we are feeding them with a spoon. There is when the battle to convince them to eat more than what they need starts, framed by our own experiences. Dr. May agrees that kids need to use their own cues to decide when and what are they going to eat. Once again, the parent’s job is to provide nutritious and fun foods, teach them to eat in moderation and showing them a great example by practicing an active and healthy lifestyle.

One more publication comes to our rescue. The University of Georgia Cooperative Extension newsletter for nutrition and health for August, written by our own specialist Connie Crawley provides us with the following tips:

1-     Remember that kids need to be exposed to a new food between 7- 15 times for them to be able to develop the taste for a food item even if they did not like before.

2-     Do not pressure them to eat.

3-     Encourage them to eat different foods by using descriptive words like soft, sweet and crispy.

4-     Introduce new foods when eating at the table together. Use the family dinner style serving the food in dishes that allows everybody to serve themselves.

5-     Remember that each child is different and the way they eat is an essential part of their personality.

I hope that the next time you hear “food is ready please come eat”, all the family members will come to the table with a smile full of satisfaction even before tasting the first bite.