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The kind of diet recommended for body and brain

Maintaining brain health can be a variety of ways, ranging from exercise routine, perform brain teasers like crossword puzzles to adjust the diet. One of them is by imitating the spanish habit of adding olive oil or nuts to every food menu.

Previously the habit of adding olive oil and nuts or so-called Mediterranean diet is known to reduce the risk of death from heart attacks and stroke by 30 percent.

Specifically, a team of researchers from the University of Navarra, Spain, found that people who regularly consume these healthy fats did not tend to show early symptoms of dementia or senility compared with people whose diet is mediocre.

"Our findings increasingly prove the protective effect of the Mediterranean diet on cognitive function," said lead researcher Miguel Martinez-Gonzalez as reported by nbcnews on Wednesday (5/22/2013).

Martinez and his colleagues involved 500 participants who were asked to adapt a diet consisting of salads, fruits, vegetables, nuts, little fish, little meat, a little cheese and olive oil for more than 6.5 years

Participants aged between 55-80 years are all at high risk of heart disease due to diabetes, have a family history of heart disease, high blood pressure, unhealthy cholesterol levels, overweight or smokers.

Then randomly participants were asked to add extra olive oil or beans into their daily menu or be asked to apply a standard diet by reducing fat intake alone.

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Six years later, the 500 participants underwent two tests to determine the risk of dementia and cognitive impairment (which often lead to dementia) they have. As a result, 60 participants had mild cognitive impairment: 18 people from the group of participants were asked to add extra olive oil to their daily menu, 19 people from the group of participants were asked to add beans and 23 people from the group of participants who were asked to apply a standard diet by reducing Fat intake alone.

But 35 participants were diagnosed with dementia: 12 participants consumed extra olive oil, 6 participants added beans and 17 participants adapted a low-fat diet.

"It turns out that this diet is known to reduce the inflammatory process that can damage the brain.Even a number of studies have shown that olive oil can fight the 'plaques' of beta-amyloid found to cause blockage in the brain of Alzheimer's patients," Martinez explained via e- Mail.

The study has been published in the Journal of Neurology, Neurosurgery and Psychiatry.


Sometimes healthy foods can contribute to weight

Have tried a healthy diet but weight never go down? Looks like you should pay attention again to the food consumed. Because there are some healthy foods that actually allow you to be more fat.

In the list compiled dietitians at Tesco, there are some foods that are considered healthy but it becomes an obstacle when someone wants to lose weight. In the list mentioned among others olive oil, juice, chicken, granola, dried fruit and dried peanuts, and low-fat biscuits.

Nutritionist Catherine Matthew says people think that some fruit or vegetable smoothie contains lots of vitamins and minerals, but it is also full of sugar and there are even more sugar content than soft drinks.

"For example, a combination of pineapple, banana, and mango juice has 15.7 grams of sugar per 100 ml, almost 50 percent more than the content of soft drinks that is only 10.6 grams per 100 ml," Catherine said as quoted by Daily Mail on Thursday 4/7/2013).

The British Dietetic Association has made a 'war' against drinking juice. They caution that the fruit or vegetables that juice will lose some of the nutrients to be found in whole fruits or vegetables.

In a recent study also found that the consumption of juice in the long term can damage tooth enamel due to the acidity in the juice.

Christine says if people want to lose weight, eat high-protein foods at breakfast, such as eggs. "That tends to make you feel full longer," Catherine said. He also recommends a diet containing lots of fruits and vegetables.

"Also bring around a bottle of water to drink all day," he advised. Here's a list of healthy foods that can thwart your diet, as Tesco dietitians published:

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1. Smoothies

Smoothies may contain many vitamins and minerals that are useful for health. But, soft drinks are also loaded with sugar. Better try fresh fruit.

2. Olive oil

This oil contains unsaturated fats and is healthier than butter. Although olive oil is good for the heart, it is still oil. There are 50 calories in a teaspoon of olive oil. Try a little cooking oil instead of olive oil by spraying.

3. Honey

Honey is a natural food ingredient. But basically, honey contains a lot of original sugar whose nutrients are not too good for health. Try eating apple sauce or other sugar substitutes.

4. Juice

Drinking orange juice, cranberries, or apples is a quick way to gain weight up to 150 calories per glass. This amount is more than calories in 330 ml of soda, which is 139 calories. Better to drink water.

5. Chocolate bread

Although the color is brown, do not guarantee this bread is healthy. Better to consume wheat, wheat bread, or rye.

6. Low fat products

Many biscuits or yogurt that is claimed to contain low fat, it has more sugar content to reduce the fat content in it. Better try yogurt plain and fresh fruit.

7. Chickens

Chickens only contain meat, if the skin is removed and never try to process chicken with fried. Try the chicken by removing the skin first and then baked. Let the skin stick to the meat and process the chicken with fried, making the calories in the chicken breast to triple that is 300 calories.

8. Mix of dried fruit and beans

In some cases, a mixture of dried fruit and beans consists of nuts wrapped with salt, and fruit wrapped in sugar. Better to consume nuts that contain no salt and berries.

9. Granola

Granola is made from wheat granules and it contains many calories as well as fat. Try changing granola with bran and fresh cut fruit.

10. Wine

Probably a little wine is beneficial to health. But remember, in a large glass of wine contained 225 calories. Better, drink grape juice or white wine spritzer combined with sprite zero.


Exercise but fail to burn fat? find out the reasons

Have you ever felt already tired exercise but weight never go down? It could be a mistake that lies in your habit of giving 'reward' to the body after a sports session of high-calorie foods.

Although exercise proved to have tremendous health benefits, many experts agree that people overstate how many calories they burn, and eat too much fat and sugar-rich snacks.

Though experts point out that one needs to cycle intensively for over an hour to burn a medium-sized pizza, for example.

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"The problem is that people tend to overstate the amount of physical activity they do, but in reality the amount of physical activity is too little but they give the reward of too many bodies," said American Council on Exercise spokesman Jonathan Ross.

Ross who is also a personal trainer based outside Washington DC also added that exercise can play an important role in losing weight, but without coupled with changes in lifestyle and diet, this role becomes limited.

"Let's say that the sport is a box and once the box is filled we will not do anything all day long.Besides there are some weight-loss programs that only emphasize the intake of eating and there are also only highlight the sport, but in fact the combination of both is much more Good than any one, "said Ross.

Moreover Dr. Michele Olson, professor of exercise physiology from Auburn University Montgomery, Alabama said it was difficult to lose weight just by exercise alone.

"One pound of fat alone contains 3,500 calories so if you run a 26 mile (42 km) marathon, where you burn 100 calories per mile, then you will only burn 2,600 calories or 900 calories less to burn a pound of fat alone, "Explained Olson as reported by Daily Mail, Wednesday (7/24/2013).

Olson also added that people should continue to be active, regardless of how much weight they are and whether they are losing weight or not. For moderate intensity exercise for 10 minutes two to three times per day can reduce the risk of death from any disease, especially heart disease, cancer, hypertension (high blood pressure) and stroke.

Another expert, Dr. Joseph Donnelly of the American College of Sports Medicine also revealed that according to a number of studies 250-300 minutes of exercise only counted as a minimal time to lose weight.

"With the duration of 150 minutes of exercise per week you can only maintain weight.That is to lose weight, you need the duration and intensity of the sport more than that," he concluded.