Tag: diet

5 Tips to lose weight eating well

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Holiday season has come to end and perhaps we still have tiny reminiscences of the great feasts we had. And let’s not lie to ourselves: it is completely normal that during Christmas we probably ate a little too much or more than the usual, but it’s fine and understandable; we don’t have a fixed schedule and have many events and commitments. But now, if you want, you can return to your normal life –and weight– without making too much diet. The thing is to have good health!

1. Five meals a day

Does it seem excessive? No, it is recommended by doctors and nutritionists to lead a healthy life and stay in great shape. It simply is eating first thing in the morning, mid-morning, lunch, afternoon tea and dinner. Obviously, the trick is just eat in small portions to avoid hungry and starvation.

2. The Mediterranean diet

To lose weight and eat healthy for life, the Mediterranean diet is one of the best recommended by specialists worldwide. It is a diet rich in fruits, seasonal produce, fish, salads, cereals and occasionally wine.

3. Weekly exercise plan

These diets should alternate and be supplemented with exercise. If you can do it daily it’d be better, but if it’s not possible, try at least twice a week. It’s about doing aerobic and abdominal exercises. New disciplines like Zumba or AeroStyle are very good since they make you move the whole body continuously and strengthen muscles to reduce fat. Exercise should be continuous, it is useless to go to the gym only one or two days a month.

4. Increase intake of fruit

Fruit is an antioxidant and it helps significantly to reduce fat. We can replace bread and sugary desserts and eat instead 3 pieces of fruit each day

5. Fish, fish, fish

In the same way, we must put aside fats, processed food and certain meats and increase consumption of fish, especially the blue one. Doctors recommend eating fish three times or more a week. Beware of sauces and condiments that accompany the fish: it’s much better grilling and serving it with vegetables and soy sauce.

 

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Mill Cellars Chardonnay 2016

 

 

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Boschendal Le Bouquet 2016

What do the 5 healthiest countries in the world eat?

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A study recently published by the British health magazine The Lancet shows the current state of health in 188 different countries. Based on the data obtained in the last 25 years on the evolution of the state of health, diseases and risks in different territories with respect to the socio-demographic factors of each region, the ranking of the healthiest countries of the world includes Iceland, Singapore, Sweden, Andorra and the United Kingdom.

Experts say that in addition to the high index of factors such as average income per capita, educational level or fertility, this result is due to the good eating habits of these countries. This opinion has been supported by multiple nutritionists, who have studied the characteristics of the usual diet of these countries.

Here’s a look at the eating habits of the 5 healthiest countries in the world based on the research:

5. United Kingdom:

British population is moving away from processed foods in favour of local, seasonal produce. Winter vegetables such as swedes, parsnips and brussels sprouts, which are commonly grown in the UK, are great for their nutrients such as vitamin C and contain more valuable fibre.

4. Andorra:

Andorra is the second largest consumer of wine in the world, a fact that seems to be related to the health of this small European country. Different studies have shown the many health benefits of red wine, which contains antioxidants that help prevent cardiovascular health conditions such as high cholesterol or strokes.

3. Sweden:

The daily diet of this Scandinavian country is composed of multiple fermented foods that facilitate good digestion. Among the local delicacies is the filmjölk, a kind of yogurt that is usually present at all breakfasts.

2. Singapore:

Traditional Singapore cuisine is known by its high use of spices such as ginger and turmeric. In addition to being essential ingredients to make the typical local curry dishes, these spices possess properties highly beneficial to health: they are anti-inflammatory, anti-nausea, and help to improve blood circulation.

1. Iceland:

Fish plays a fundamental role in the life of this Scandinavian country, forming an important part of its economy and food. Salmon and herring are the most consumed species on this island, which benefits from the high content of Omega 3 provided by their meats. Their typical dish is the Harðfiskur, a dry fish usually served with bread of coal grains.

 

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Marqués de Murrieta Reserva 2010

 

 

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Viña Ardanza Reserva 2007

Lose weight eating your favorite food: wine and chocolate!

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It is not the first time we publish information on the benefits of wine and how it can help to lose weight if it’s included on the diet. We are all crazy about our diet and our weight in general, and it is a large amount of people that worries about it, but, should all of us give up on certain food and beverages?

Apparently we should not. According to Professor Tim Spector, from King College in London, there is a system based on two foods that could be considered contrary to the diet regime: wine and chocolate. According to Spector, there’s no need to eliminate these foods from our diets because they help in the process of weight loss and, especially, in keeping our ideal weight in the medium and long term.

According to him, among the foods that help to activate bowel movement and promote replication of healthy intestinal bacteria are cheese, wine and chocolate.

The professor states that the secret of a good diet is not counting calories, but in bacteria we have in our gut. And wine, for example, helps cultivate healthy bacteria that allow us to be thin. A rich and varied diet is the foundation to be well internally and in shape. And Professor preaches this example by saying that “the more variety of foods we take the more variety of bacteria we will have in our body which makes us healthier”

Tim Spector explains that nowadays most people consume less than 20 separate types of food and many, if not most, are artificially refined. All this led him to investigate that consumption of these products may be responsible for many people that can’t lose weight. His son offered himself to research and spent 10 days eating only food from McDonalds. As a main conclusion, besides the things explained above, it showed that in these ten days, his son had lost 40% of its bacterial flora.

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Borsao Selección 2014

 

 

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La Planta 2014

 

 

If you drink beer or wine, you’ll eat better

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According to a study by Miguel Hernández University (UMH) in Elche, students who drink beer or wine in moderation tend to consume large amounts of fish, fruit and vegetables, ingredients that make up the Mediterranean diet and are the basis for a healthy diet.

In contrast, respondents young abstainers (over 1,000 between 17 and 35 years old) admitted they consume less fish instead, they eat larger amounts of meat. Meanwhile, drinkers of all forms of alcohol had a lower intake of fruits and vegetables and twice the amount of meat compared to those who drink beer or wine moderately.

According to these results, 18.9% of participants drank only wine or beer moderately, 19.5% did not drink alcohol and 61.6% consumed all kinds of alcoholic beverages, including high ranking.

The average alcohol intake was 4.3 grams per day, an amount that can be considered low to moderate, as it is less than 11.8 grams per day calculated by the National Health Survey for young adults of the same age, made between 2011 and 2012.

However, they acknowledge the controversy that exists within the international scientific community regarding recommend or not alcohol, albeit moderately, due to the negative effects that excessive consumption can have.

The results of the work done by the UMH demonstrates the importance of jointly study the diet and alcohol consumption when measuring the effects of the latter in the body. The reasearchers also pointed out that the Mediterranean diet inlcudes moderate consumption of wine in the meals thanks to its health benefits.

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Pruno 2014: a red wine from the Ribera del Duero DO made with cabernet sauvignon and tinta fina of 2014 and 13.5º of alcohol strength.

 

 

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Tarima 2014: a red wine from Alicante DO of Bodegas Volver cellar with a blend based on monastrell of 2014 and with an alcoholic strength of 14.5º.

 

The secret of a long life? A healthy lifestyle… and some wine

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National Geographic explorer Dan Buettner, after performing hundreds of interviews with elderly, has discovered five regions in Europe, America and Asia called “Blue Zones”, which have the highest concentration of centenarians in the world.

Buettner, in his book The Blue Zones Solution speaks precisely about the feeding of the inhabitants of these areas. For the author, Americans should follow the example of these people, with extremely low rates of diabetes, obesity and cardiovascular disease.

The inhabitants of the blue zones keep in motion, have social circles with healthy lifestyles and take time to relax. But they also give importance to their diets.

Buettner recommends to follow the example of this centenarians “eating the lightest meal of the day in the evening or at night” or “eat most vegetables, especially legumes. Eating meat infrequently and on servings of 85 to 110 grams”. On average, people in the blue zones consume servings of this size 5 times per month.

Besides this, Buettner said each zone is characterized by foods that seem to be conducive to longevity. On the island of Ikaria, he says “what separates this island from other parts of the region, is the emphasis on potatoes, goat milk, honey, beans, chickpeas and lentils, wild vegetables, fruits and fish”. Other foods eaten by centenarians are feta cheese, lemon and herbs such as sage or marjoram.

In Sardinia they consume a large quantity of sheep’s milk and pecorino cheese, in addition to “a moderate amount of carbohydrates, flat bread, sourdough bread and barley”, the diet is balanced with fennel, beans, chickpeas, tomatoes, almonds and one or two glasses of wine a day (mostly Grenache grape variety).

Meanwhile in Japan, centenarians have maintained “the habit of eating a food from the land and from the sea every day”. The preferred ingredients are bitter melon, tofu, garlic, rice, green tea and Shiitake mushrooms, besides a large number of medicinal plants in infusions.

In an adventist community in Loma Linda, California, they seek to extend the life by not drinking, no smoking, no dancing, and follow a biblical diet which consists of cereals, nuts, fresh fruits, vegetables and water.

In Costa Rica, the great secret of the diet are “the three sisters” of Mesoamerican agriculture: beans, corn and squash. Besides papayas, yams, bananas and peach palm fruits, rich in vitamins A and C. The water of the area is also rich in calcium.

Dan Buettner believes that we can imitate the eating habits of these places as far as possible. In the U.S. started the “Blue Zone Project” to help communities adapting to this healthy lifestyle.

So, if you want to start leading a healthier life, start eating a balanced diet, do some sport and drink one or two wine glasses every day. Cheers!

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M. Chapoutier Bila Haut Occultum Lapidem 2013: a red wine from Côtes du Roussillon Villages DO of M. Chapoutier cellar with the best bunches of 2013 syrah and grenache and has a volume of alcohol of 14º.

 

 

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Camins del Priorat 2013: a red wine with this DO: Priorat vinified with cariñena and cabernet sauvignon from 2013 and with an alcohol content of 14.5º. 

 

 

*Image: Mirona Iliescu (flickr)

Drinking wine helps women to keep their figure

 TAGS:According to a team of U.S. researchers, women who drink red wine are less likely to raise weight than abstemious women.

Although wine has calories, according to these scientists they replace those in other foods which are not consumed, since wine would partially satisfy the appetite.

The research, published in Archives of Internal Medicine followed over 19,000 women for 13 years. At the time of starting the study, all were 39 years or older and normal weight. The participants reported how many alcoholic drinks consumed per day, and during the 13-year study, all of them gained weight progressively.

The study, conducted at Brigham and Women’s Hospital in Boston, analyzed the consumption of 4 alcoholic beverages: red wine, white wine, beer and liquor.

Scientists discovered that participants who drank no alcohol were those that gained more weight and found an inverse relation between weight gain and consumption of alcohol.

Women who consumed less than 40 g of alcohol a day were those that were less likely to become overweight or obese.

The best association between alcohol consumption and lower risk of overweight was found in women who drank red wine, followed by white wine.

With regard to the presumable explanations, it may be due to the fact that women who consume wine, consume fewer calories from other foods, so the wine could act as a partial substitute for the food. This substitution does not work in men, so the conclusions could not be applied to them. This difference makes researchers wonder whether, in addition to habits, there is any difference between men and women when it comes to metabolize alcohol in the liver, and other differences.

Experts say, however, that people should not conclude from these results that if you want to lose weight you should drink more. As the researchers note, ?given the potential problems both medical and psychosocial related to alcohol consumption, should be considered their adverse and beneficial effects for each individual before making a recommendation.?

This is not to make apology for alcoholism, but to promote responsible drinking of both wine and the overall diet, matched with healthy habits.