A few months ago I wrote an article on hydration explaining the correct way to hydrate before, during and after physical activity, in addition to its importance in the exercises.
Yet again I am writing on the subject, to reinforce to readers the importance of water in our lives, because the heat is coming and especially at this time we should give attention to the intake of liquids.
Although the water does not supply energy as carbohydrates, for example, it has a key role in the formation of energy, energy due to reactions that occur in their environment, so the great need for adequate intake of water to maintain the vigor and energy during physical activity.
The extra energy produced during the exercises cause a warming body, raising the internal temperature. Profuse sweating is the way used by the body to get rid of that extra temperature. On hot days of summer sweat more and more water is lost by sweat and there is no adequate hydration, the dehydration that can occur among other symptoms, leads to a decrease in the performance of the exercises and so we feel exhausted more quickly.
Symptoms of dehydration can be seen early, however, depending on the degree of dehydration can occur serious consequences. Some of the milder signs of dehydration are: fatigue, loss of appetite, reddish skin, intolerance to heat, dizziness, dark urine with strong odor, and dry cough.
The signs most serious, may occur trouble swallowing, lethargy, lack of coordination wrinkled skin, eyes funds and blurred vision, pain when urinating, skin sensitivity, muscle spasm and to frenzy.
Keeping hydrated not only requires the ingestion of water, but you can consume fruits and vegetables that contain about 75% to 90% water in its composition to be absorbed during digestion. Juices, tea, milk and sports drinks are also good ways to maintain adequate hydration, but it is not enough to keep the body hydrated. You need to eat 8 to 10 glasses of pure water a day and even more to replace the liquids lost in physical exercise.
The water can even help keep us thin, so indirect, of course. Because the kidneys are responsible for filtering the waste products of the body, need a certain amount of water and failing that, the liver ends up "helping" the kidneys to carry out such filtering, but the liver is responsible (among many other functions) by fats raise the reserve to generate energy and to perform functions he needs extras, he will not perform its task of burning fat to be appropriate, therefore, the burning of fat is compromised.
This is just another of several qualities of water, its importance goes much further, however like to make just a reminder (even as an alert) so that this summer you abuse the water and liquids, such as coconut water, for example, great to refresh and rehydrate in hot days.
Enjoy the summer that is close, with considerable health and provision!

For more information about health, always consult a professional in the area.
Juliana Garcia - nutritionist: julianagarcia@terra.com.br

There are times you heard about the importance of adequate nutrition to promote health, quality of life and good performance in sports. Studies and more studies every year, show that in addition to the direct relationship between healthy eating and living quality, nutrition also has key role in aesthetics.
Women are the main target of the cosmetic companies, clinics and even the aesthetics of the food industries that develop lines of products geared just to them. However, the male interest in caring for the appearance has drawn the attention of industry and occupational health and aesthetics.
I have patients in the office men seeking guidelines that go beyond to maintain the weight or gain muscle mass. Today they also are concerned both with the aesthetics seeking more power in an ally to take a good look and a major concern of these men vain is the care with the skin.
The acne is still one of the major towns, which if not addressed and prevented, can leave marks on the skin difficult to erase. It is the result of an increase in sebaceous secretion associated with obstruction of the opening of the follicle pilosebáceo generating carnations, which through the proliferation of microorganisms, resulting in the characteristic inflammation of the bones.
There are four degrees of severity of acne and the areas most affected are the face and the anterior and posterior regions of the chest. Its biggest peak incidence occurs between 16 and 19 years for boys and among its causes have to heredity, hormonal activity triggered at puberty, hyperactivity of the sebaceous glands and bacterial irritation.

The feed can contribute to an improvement in acne degrees lighter and also in preventing them through the consumption of foods rich in vitamins and minerals, and adequate intake of water and liquids daily.
Consuming food sources of vitamin C, A and B complex may help in the fight against the bones, see the function of each nutrient:

• Vitamin A: reduces the production of tallow.
• Vitamin C: antioxidant and anti-inflammatory.
• Vitamin B2: controls the oils of skin.
• Vitamin B6: hormone regulates metabolism.
• Vitamin B5: serves on the metabolism of AG and sex hormones.
• Fiber: eliminate toxins
• Chlorophyll: Detoxifying

The minerals also have important role in this battle:

• Calcium, phosphorus and magnesium: maintain the balance of Blood
• Sulfur: healing
• Selenium: Antioxidant + vit E
• Manganese: anti-inflammatory action.
• Zinc: healing and regeneration of tissues, anti-inflammatory action.
• Dairy: low fat levels - reduce the fat by eliminating pores

Green tea is also a good antioxidant that repels the bacteria that cause the bones and reduces inflammation and can be consumed about 4 to 5 cups per day, hot or cold.
Avoid fatty foods like fried food, snacks and sweets in general also is another important guideline to be followed.
There are many treatments for acne and currently the clinics for aesthetic are very well trained to do this kind of treatment, even for the male audience that has been gaining more and more space within these centers of beauty. So far the penalty is worth knowing that there are methods to combat this evil.
Food is one of factors that deserve attention in combating acne and should always be considered along with treatment, so we always look for a professional to guide you better.

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist: julianagarcia@terra.com.br

It is difficult to maintain a balanced diet, healthy and diverse, that meets the recommendations of nutrients nowadays, where time, or rather the lack of time, hinders the search for the quality of life. In all media, we have information about new products, food and novelties in the world of healthy eating, but not always know what, how and why certain products consuming and sometimes not have enough information to do so.
So I decided to put short, descriptive and functional, and consume products that are beneficial to health and easy to be incorporated into the daily diet.

Flaxseed: It is considered a functional food because it contains elements that may reduce the risk of certain diseases and their continued use can provide increased protection and reduction of organic rate of cellular aging.
Some studies say that flaxseed may help lower cholesterol levels due to high levels of soluble fiber and the presence of monounsaturated fatty acids, but there are other studies which are studied other properties of the food, as an aid in weight reduction, improvement of Digestive system, nervous system, immune, cardiovascular, among other functions.
The flaxseed is rich in Omega 3, and B complex vitamins, vitamin C, E and other minerals such as iron, zinc, potassium, magnesium, phosphorus and calcium.
The best way to consume that product is in powdered form to be better absorbed and have the possibility to be added to vitamins, yoghurts, salads, pasta and vegetables refogadas of breads, etc..

Sesame: The sesame is rich in vitamin A, B1, B2, E, niacin, calcium, phosphorus, iron, magnesium, copper, chromium, fiber and unsaturated fatty acids that help in reducing cholesterol.
The lecithin, found in large quantities in food, facilitates the dissolution of fat in water, preventing the cholesterol deposits on the walls of arteries.
It also contains protein of high biological value, formed by 15 amino acids.
The sesame can be added to bodies of breads, biscuits, snacks, salads and vegetables refogadas.

Quinua: The quinua, also called the quinua Real, is an excellent food of plant origin with high nutritional value. It is rich in protein and large amounts of vitamins such as B complex, vitamins C, E, and minerals such as iron, phosphorus and calcium.
It helps in the reduction of gastrointestinal problems in the integrity of the immune system, the regulation of cardiovascular functions in the process of healing, as the standard prostate, in control of anemia, urinary problems, liver problems, malnutrition, osteoporosis, among others.
It can be consumed with added vitamins or fruit and yogurt.

Barm: It is extracted from the fermentation of cereals. It is an excellent source of B complex vitamins that help regulate the intestinal bacterial flora and its. It also contains copper and selenium, and it is natural protector against radiation and pollution.
You could use 1 spoon of coffee a day of yeast, mixed in juice or water.

Whole Wheat: It is one of most cereals consumed in the world, good source of complex carbohydrates, fiber, protein and vitamins. It is also a source of glutamic acid, good for the reasoning
It is found in breads, pasta, rice, flour, biscuits and so on.

By adding these products in the daily diet you will increase your intake of important nutrients, which bring great benefits to health, and best of all is that it is super fast and easy to be consumed, it simply adds them to food.

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br

The revised season, edition 539, as a matter of bringing a new law hood over and this time it is targeting, in the struggle for health, food fat.
Well, as I shall find that many nutritionists love the news, it was that we needed to compel people to their food as it should etc ... but not quite.

Actually I quite agree with the law and dry with the ban on smoking in all enclosed environments collectives. Okay, I agree that everyone knows about his life and makes it what you want, drink, smoke, a enfim each is responsible for his own life. But in both cases (drinking and smoking) will interfere with the life and health of others, are causing accidents by drunk driving or smoking near people who are forced to inhale the smoke of cigarettes of others.

Already in the case of consuming fatty foods, the government would establish a deadline, between 3 and 5 years, so that 100% of food produced in the country no longer use trans fat (fat obtained by the addition of a molecule of hydrogen to vegetable oil makes a it solid) and the World Health Organization recommends that only 1% of the calories consumed daily and has resulted in trans fats.
The government argues that the trans fat, among other factors, causes an increase in bad cholesterol (LDL), and it increases spending on hospitalizations, surgeries and treatments of diseases resulting from poor nutrition.
It is correct that spending on health would be much smaller if people are aware and have a more healthy diet, but in my opinion is not banning the consumption of fatty foods that will resolve the health of people, because in that case who eat, will eat in their homes anyway.
The ideal would be a work of prevention and awareness of the population, the government is investing in prevention through nutrition education can achieve the same goals without interfering and controlling people's lives.

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br

The terms of cover of Men's Health magazine edition No. 28, this month, I drew attention: "The Diet of the Abdomen," and I am as curious as nutritionist, I was just opening the magazine to read and know what it is that "Amazing" diet that promises a curvy tummy!
However, when I read the 6 guidelines of the diet, I was looking for that miracle has nothing, even less of novelty, not only for that I am nutritionist, but to a knowledgeable party which cares about maintaining an adequate diet and healthy .
Actually the subject matter of basic processes and important that all daily nutritional guides in their offices, but many people think "too basic" and leave frustrated because the expected miracle of the diets.
Maybe it was a good idea to start the securities attractive to the guidelines simple but very important that we try to incorporate both in people's lives. Of course, I do not see these issues of magazines such as threats to my profession, quite the contrary, if miracle diets solve the problem of people, nobody would need more follow-up and nutritional assessment, but is not the case ...
Not that this is the case in matters mentioned here, (The Diet of the abdomen), because the diet advice miracle despite the title, so uncertain, it is healthy habits and as I said before, myself oriented in my office.
The diet consists of the magazine on 6 guidelines:

• Guideline 1: make 6 meals daily. (no novelty for now)
• Guideline 2: drink shakes (here refer to the importance that both ally that helps in weight loss as the gain of muscle mass, but should be well targeted to consume the shake most appropriate for each individual)
• Guideline 3: know what you drink and what to avoid (again here reinforce the excessive consumption of alcohol and the importance of drinking water).
• Guideline 4: keep the focus on food powerful (here they focus on some foods that should be consumed frequently and are functional - but nothing that you will not find in any supermarket, nothing exotic, everything perfectly normal).
• Guideline 5: stop counting (calories! Despite mounting menus with the caloric needs of each patient, nobody goes out with a table on the hand counting calories, but have a measure of quantities and sizes of portions that must be consumed)
• Guideline 6: a meal in a week, forget the previous guidelines (always help that nothing is forbidden, but that the patient has the good sense to consume foods that should be avoided with restraint in order not to lose the focus of your goal).

Besides the 6 guidelines, the matter is also reinforced the role and importance of foods that contribute to some functional to the success of the diet (such as vegetables, almonds, nuts, beans and pulses, milk and dairy, eggs, lean meat, fruit oats, whole breads, olive oil and even whey protein) and should be consumed daily ranging from the alternatives and avoiding foods "imposters".
I think these legal issues that contribute in a positive way with people's health, even to lead a healthy life, have you read the magazine the step-by-step we see so many diets around, porémmmm, readers should be critical and analyze the content of such information, especially when the miracle seems very powerful, because today the health information are everywhere and anyone with common sense is able to be critical with what we read and foremost with their own health!

For more information about health, always consult a professional in the area.

Juliana Garcia - nutritionist - julianagarcia@terra.com.br

Today we start the series you are what you ....! And the first issue will be health, is what you ... You Eat!
The story of the See of April 30, 2008, which is cover of this issue, which has the same title, shows different types of diet related to certain profiles that will sportsman of vegetarian until the illustrator junkie.
Actually the routine and lifestyle of each one, will determine the type of diet to be followed, but also takes into account the culture, habits from childhood, beliefs and so forth.
Today we have various information on health and nutrition, always with new discoveries about certain foods, the best way to food, such as losing weight, how to prevent chronic diseases ... but so many details that sometimes confuse the minds of people that end up committing mistakes thinking that their food is very well balanced.
Indeed, according to the profile of the person and routine can be attached to the type of food she follows. For example, a modern man who is always concerned about the appearance, health and quality of life (a metrossexual rs) ... an executive who has a routine of work "pulled" and still devotes at least 1 hour of your time to Malhação heavy. It is not unusual that man can always get fruit, snacks, cereal bar or yogurt to work, it shows his concern not to spend many hours without food and that he knows what to eat to keep your metabolism accelerated. You can also noted that the lunch it will contain healthy foods like vegetables, leaves, rice, and large portions of grilled, indicating concern about food quality. But it is also very likely that it has too much protein, because there is a belief that the more protein eat, he will have more muscle, not counting that normally the amount of carbohydrate may be smaller than it really needs.
This man even though well informed food still makes mistakes, but their physical appearance is consistent with what he eats.
There is, of course, the cases of those who follow a diet "junkie" based on fast foods, soft drinks, sweets, etc., but still have a thin biotype well ... skinny. This is mainly due to the metabolism that is faster and causes it to spend far more calories and thus the difficulty of weight, but his health may be (or become) so undermined as an obese person, with high levels of cholesterol , High blood pressure among other diseases related to heart problems. In addition, he will make that Barrinha stress that justifies their food "junkie".
So we can associate the health and even the appearance of someone with the types of food they eat and how much they eat, and your habits of life that will determine their level of quality of life, from physical activity until a good reading for leisure or a time with the family, which may be a good indicator of their health as a whole.

For more information about health, always consult a professional in the area.
Juliana Garcia - nutritionist - julianagarcia@terra.com.br