STEPS:
1. Keep your bedroom dark, quiet, airy and comfortable with a room temperature over night.
2. Make sure your mattress is neither too soft nor too hard. The pillow should be the height and density.

3. Make exercise a daily, if possible, about 40 minutes. Physical activity must be stopped 4 to 6 hours before bedtime.

4. He should not stay in bed longer than is necessary for sleep. Try to get up every day at the same time and try to follow their own rhythm of sleep.

5. Avoid naps if you have trouble sleeping at night. Stay active during the day and especially after eating. This will prevent that detract nod sleepy at night.
6. Go to bed when sleepy. Do not fall asleep watching TV in the living room, and then more difficult to go back to sleep in bed.

7. Do not eat or drink large quantities during the 3 hours prior to bedtime and empty your bladder before sleep

8. Establish a bedtime ritual. Read before turning off the light can be useful, as long as the reading is light and not related to their work.

9. If you cannot sleep, do not force the situation by insisting on it. Instead, concentrate on relaxing and pleasant thoughts

large intake of salt is harmful to health and is the major cause of people developing high blood pressure. The daily recommended intake of salt should not exceed five grams, however; typically consume ten to fifteen grams per day.

It is important to know first of all that seventy percent of the salt we eat is not necessarily the salt shaker, but from the pre-cooked and canned food.

It is recommended that cooking does not exceed more than half a teaspoon of salt, flavor enhancer that we use natural seasonings and spices which can give a good taste and complement the nutritional value of our meals.

Onions provide a rich flavor and there are many varieties that can be used depending on the type of dish you cook. Onions are rich in water, so their calorie content is lower. Provide minerals, fiber and vitamins that help regulate the body.

Garlic has many flavors and is a main ingredient of the Mediterranean diet. Their nutritional content is very limited time to cook because we use it on a smaller scale, but it is a healthy replacement does not cause the complications of salt.

As for the tomato sauce is naturally advisable to prepare because they sell canned have high sodium content. Tomato sauce is a perfect addition to stews, fish, pasta and rice. In addition to removing the salt, will be giving a contribution of lycopene is an antioxidant and anticarcinogenic.

As for the wines is better at home and save them for use as a base for stews and casseroles. It is suggested in the oven cooking to enhance flavor with herbs and foil technique in which the flavors are concentrated and require only pepper seasoning.

As new combinations we can try to eat potatoes with cumin and peppers. Pasta with sauces made from basil, pine nuts and olive oil. Purees and cream with nutmeg or dill. For fish, lemon juice, garlic and parsley, for example.

It’s a good idea to go tilting by homemade sauces as ketchup, mayonnaise and soy preparations also have high sodium content. The main secret is to opt for fresh foods.

the zucchini is an excellent plant for anti-cholesterol diet. The good thing also is that you can use in many recipes for easy preparation. One of them is this zucchini omelette without eggs against cholesterol. Using the classic egg substitute made on the basis of chickpea flour, you can have a healthy treat for your palate without damaging your health.

Ingredients:

* Number of egg substitute equivalent to two
* A zucchini
* A small onion
* Spray plant
* Salt and pepper

Preparation:

Cut the squash into cubes and chop the onion. The latter puts brown in a skillet with vegetable spray and a little salt, then adding the main vegetable recipe. Let cook until tender.

Meanwhile, prepare the egg substitute with chickpea flour as the recipe included in the link. Add to the pan, distributing evenly. Let it cook on one side, turn around and finish browning the other. Serve this delicious then zucchini egg omelette without anti-cholesterol with a good salad.

We will continue the theme we started last week, here’s the rest:

During the refining process removes the husk of grain, the part where you are located thiamine and other water soluble vitamins.
Thiamine is distributed in a variety of foods, but whole grains and pork are the reference. The meats are on average between 0.11 and 0.15 mg/100 g, while the pig concentrated to 5 or 6 times. An estimated 100 grams of tenderloin contain 0.90 mg, almost twice as much pork (0.52 mg). Fresh soybeans and lentils are legumes most concentrated amount, about 0.60 mg/100 g, although the most important dietary source of this vitamin in the diet are cereals, if eaten grains.
Brown rice has thiamin 0.40 mg/100 g, twice that of white rice. As a dietary supplement, highlights the wheat germ, 2 mg per 100 g of product. However, even taken as a supplement, the amount taken is so small that it reverts to the contribution that can be expected.

Fast Signs of deficiency
Thiamine is required for all fabrics. Is found in high concentrations in skeletal muscle, heart, liver, kidneys and brain. It serves as a cofactor for several enzymes involved in the metabolism of carbohydrates. Enzymes are important in the biosynthesis of various cellular components such as neurotransmitters and the production of reducing equivalents used in the defense of oxidative stress.
Being a water-soluble vitamin, your dietary intake should be frequent. It is documented that acute depletion of this vitamin in people with a strict diet deficient in vitamin B1 occurs around 18 days, although the most common cause of disability in affluent countries is alcoholism. Alcohol interferes with their intestinal absorption and cellular use. These side effects contribute to the prevalence of thiamine deficiency in people with this addiction.
Thiamine deficiency is associated with several disorders such as loss of appetite, weakness, low mood and polyneuritis. The most common symptoms of polyneuritis are: tingling of the lower limbs, numbness, burning feet, or weakness. In more pronounced cases, the polyneuropathy binds depression, mental confusion, and tachycardia. These more severe manifestations are symptoms of a disease called beriberi, caused by chronic dietary deficiency of thiamine and can damage the heart or nervous system (neuropathy or Wernicke-Korsakoff syndrome).
CONTRACEPTION AND VITAMIN B1
The knowledge we have of the effects of oral contraceptives on the metabolism of nutrients, including vitamins, are abundant. It is known that these drugs increase serum levels of vitamin A, while others, such as B1, B2, vitamin C and folic acid levels are measured in smaller agencies. It is necessary to conduct a review of the diet if you take birth control to avoid vitamin deficiencies.

The Spanish eat healthy low fat breakfast
The study shows that Flora Breakfast Breakfast Coffee Spanish (66%), milk (79%), toast (62%) and juice, the latter being the least consumed by only 51% of the Spanish.
The study, specialists reviewed by Flora Nutrition Institute and the Spanish Society of Dietetics and Food Science (SEDCA) shows that still consume many foods rich in saturated fats such as bacon or sausage (11% weekdays and 14% weekend) and butter (20% of respondents admit to take daily and 25% over the weekend) and pastries (29% during the week and 36% over the weekend). Products less consumed by the Spanish are eggs (only 5% during the week and 7% over the weekend) and tea (10% during the week and 9% weekend).
However there are gender differences: women drink more milk (81%) and fruit juices, while men take more pastries (34.5% versus 40.6%), more bacon or sausage and more olive oil than women.
The Chairman of the Scientific Committee and member of the Institute SEDCA Flora, Jesus Roman, said that “the Spanish continue to make mistakes as consuming too much saturated fat at breakfast. We need to increase consumption of fruits, healthy fats and carbohydrates for grain, besides being light and healthy, we supply the essential nutrients they need to start the day. ”
To encourage this attitude, we designed two more healthy options and balanced breakfast:
Option 1
Coffee with semi-skimmed milk + 2 whole-grain toast with margarine and turkey + Fresh orange juice
Option 2
Coffee with semi-skimmed milk or cup of tea + 2 sesame rolls with margarine and a slice of smoked salmon + 2 slices of pineapple

Intelligence is fundamental to individuals, and that is what allows us to get better jobs or efficiently develop our academic activities. It has long been said that humans only use a fraction of their cognitive potential, and give them some tips for improvement.

The first thing to consider is that we must break the routines. Seek new alternatives for their daily activities, enabling them to gradually learn things they did not know. Furthermore it is always important to seek challenges and tackle everyday situations from the most difficult.

Working in groups is another important alternative to be smarter, and that being in contact with other people can exchange knowledge and learn concepts, techniques or procedures that until now did not know. Finally, do not forget to think creatively. There is nothing worse for a person to be repeated or copied other methods.

Obesity is one of the greatest evils facing society, and specialists in science and medicine do its best to find a way that would prevent this problem. Recently, for example, concluded that a component of mandarins is essential to combat overweight.

We are talking of nobiletin, a substance that in addition to combating obesity is essential to combat other diseases linked to excessive weight gain, such as heart disease or type 2 diabetes. This was discovered by students of the University of Western Ontario after experimenting with mice.

The animals were divided into two groups and both were fed the same program, meals with high levels of simple sugars and fats. One group of mice became obese and the other not. This is because the group that remained healthy was supplied with doses of nobiletin in the diet, allowing them to maintain their weight and a healthy metabolism.

Speak on this subject this afternoon at 19:30 hours, the clinical psychologist Fidel Delgado in the Auditorium of the City of Logroño. His talk will focus on the importance of humor in the emotional, mental and mood and health espiritual.Sentido

According to his thesis, if the person can properly handle their emotions get in your physical health benefits as it cannot be separated one from the other.

This is what is called, of which Fidel Delgado is one of the best examples in our country, with over 30 years experience training professionals in this field.

The majority of women faced with painful menstrual cramps every month, and now when we remember our grandmother’s remedies to take away the discomfort without resorting to pills.

There are many home remedies that help reduce the severe pain caused by menstruation of women, remedies, healthier, more natural and cheaper. Here I show you a list of home remedies by women with cramps challenged the rule.

* Take a warm tea of chamomile, peppermint, thyme, sage, cinnamon or anise, helps to shrink the swelling and reduce pain.
* Direct heat also helps to reduce discomfort, we can get a hot water bottle or heating pads rested on his stomach while lying in bed.
* Eat iron-rich foods, especially citrus fruits and vegetables.
* Avoid fast food and greasy, as this enhances the negative effect of estrogen (swelling and pain).
* Moderate the amount of salt you eat to prevent fluid retention, and prevent swelling.
* Do not walk barefoot and keep our feet warm.
* Avoid foods irritate your stomach like spicy.
* Taking a bath tub for 20 minutes, the water pouring into a cup of table salt and a cup of baking soda to relax muscles.
* Take at least 8 glasses of water to remove toxins.
* Exercising in moderation.
* Avoid beverages such as coffee, tea, alcohol, chocolate, as well as the gums and candies.

The intensity of pain is highly variable and can be very mild and tolerable to very severe. Similarly, sometimes lasts a few hours and in some cases up to several days, there are women who suffer each month, while there are others that have very sporadic.

Hand on the cheek, sorrowful face, head down, moody. Diagnosis: toothache.

Among the wide range of physical ailments, this is one of the most storm caused and largely unprepared attacks which have no proper oral health routine. Depending on the severity of the oral lesions, the pain can become unbearable, so we recommend a quick visit to your dentist of choice.

The most common cause of such pain are cavities, causing severe pain due to infection of the tooth and sometimes become damaged root. When the pain is very strong and little chance of saving the tooth, the dentist makes a pulpotomy in order to maintain the vitality of this.

Otherwise, proceed to remove the piece. Usually the cause of cavities and hence the subsequent toothache, are excessive consumption of sweets. However, there are other reasons that create this annoying pain. Some of these causes may rupture or blow to one of the teeth, periodontitis, occurs as a result of the progression of gingivitis-, tooth hypersensitivity, tooth abscesses-accumulation of pus in the teeth, fillings or bruxism problems. (more…)