According to experts, the pregnant woman requires between 300 and 500 kilo calories more after 20 weeks of gestation.

A balanced and nutritious diet, while it is paramount throughout the life of people, it is especially during this stage of the mother, since it has to meet the nutritional requirements of the baby.

According to experts’ recommendations, the pregnant woman requires between 300 and 500 kilo calories more after 20 weeks of gestation.

However, the recommendations vary according to the particular characteristics of each person. On average, women with a Body Mass Index (BMI) standard (21 -25 kg/m2) is recommended to rise between nine and twelve pounds during pregnancy.

Women who begin pregnancy underweight are recommended an increase from twelve to fifteen pounds, while those that begin with overweight is recommended that only increased from seven to nine kilograms during this stage of his life.

During pregnancy, three nutrients are of particular importance: folic acid, iron and calcium:

* Folic acid is a very important vitamin during the first years of life of women. This vitamin B complex is part and during pregnancy helps form the baby’s nervous system.

Breastfeeding is necessary for consumption to meet the daily recommendations of both mother and baby. The main sources of folate include liver, green vegetables, beans, orange juice and cereals added.

* Iron ore is a very important throughout the life cycle of women. It is an important part of hemoglobin (the substance that makes blood red) and carries oxygen to cells and carbon dioxide to the lungs.

Therefore, adequate nutritional status of iron helps improve performance, vitality, learning and helps prevent anemia. Similarly, the iron that is consumed during breastfeeding helps replenish lost during pregnancy and at delivery.

The recommended daily intake is 15 mg of iron, which can be found in red meat, green vegetables, legumes and fortified cereals.

* Calcium is a mineral needed for training, strength and bone growth, vital for normal muscle function and blood clotting. Women’s bones are naturally thinner and less dense than those of men.

For this reason, women need to consume calcium from an early age to be stored in bones, helping them to stay strong the rest of life. During pregnancy, calcium is important for the formation of bones and teeth of the baby and breastfeeding is still essential to the health of both.

Your recommended daily intake is 800 mg. and can be found in dairy products, tortillas, and in some minerals and fortified cereals. It is also important that after thirty years continued to consume calcium to maintain reserves in the body.

Smiling is a great way to stand out from others while helping your body feel and function better.Smile to improve your health, stress level and your attractiveness. Smiling is just a fun way to live longer. Meet some other advantages of smiles and tries to share all I can.

Relieves stress
Stress can be reflected in the faces of those who have it and smile helps prevent you look tired, exhausted and overwhelmed. When you’re stressed, take time to crack a smile. You’ll feel better able to act.

Makes people more attractive

People are attracted to people who smile. Partly this is a pull factor. A person who provokes smiles want to know and find the reason for his smile. By contrast, frowns, grimaces and gestures of displeasure keep people.

Lowers blood pressure

When he smiled, the blood pressure drops dramatically. If you have at home an automatic blood pressure monitor, do the following test: sit for a couple of minutes and take a reading, then smiled for a minute and do another reading. Does it read the difference?

It releases endorphins

Studies have shown that smiling releases endorphins and serotonin, among other natural painkillers. These three elements simultaneously released into the bloodstream, cause that you feel good. Smiling is a natural drug.

It makes you look younger

The muscles used to smile lift the face, making someone smiling seeming to be younger. Need not be a facelift, just try to spread smiles throughout the day, you will feel and you’ll look better.

Strengthens the immune system

Optimistic people have stronger immune systems and are capable of coping with illness better than pessimists. Professor Christopher Peterson, University of Michigan has been studying this relationship for over two decades: “Optimistic people tend to be healthier, so that your immune system is more robust.

It also appears that optimistic people are more likely to take care of themselves, which may be one reason why most of their better health. “Optimistic people tend to do things that public health experts associated with good health: eat nutritious foods, exercise and sleep is their hours.”

It keeps you positive

Take this test: Smile. Now try to think of something negative without erasing the smile from his face. It’s difficult. When you smile, the body sends a message that “life is good.” Stay away from depression, stress and worry by smiling.

It makes you look successful

People smile looks more confident, are more likely to be promoted and more likely that people approach him. Put a smile at meetings and appointments and see how people react to you differently.

Change mood

The next time you feel down, sad or depressed, try to put a smile on your face: there is a good chance that your mood changed to one better. A smile can trick your body to help change the mood.

· Zinc-containing wheat bran, egg (yolk), liver, nuts, onion, seafood, sunflower seeds, sunflower seeds, wheat germ and whole wheat.

· Magnesium: whole grains, fish, soy, milk and meat help maintain adequate levels of magnesium in the body and, therefore, to prevent cramps.

Vitamin A: whole milk, butter, oily fish, egg yolk, liver, kidney, green vegetables and yellow or red, carrot and fish liver oils are ricosen it.

Vitamin C: Fresh fruit, vegetables, red, green and yellow, as well as citrus fruits, contain a large amount.

Vitamin D: Found in fish liver oils, egg. butter and fortified milk.

To take into account …
· Avoid consuming milk, coffee and tea along with iron supplements because they have substances that interfere with absorption. However, the consumption of foods rich in vitamin C, combined with iron foods helps increase absorption of this mineral.

· Prepares simple cooking foods such as steamed, grilled, boiled or baked, as it is digested better.

· Eat slowly, chew well and avoid “snack” between meals.

• In case of vomiting or nausea finds that cold foods are better tolerated than the calientesy boiled or steamed instead of fried.

· If you see the appetite, increases food intakes (five to seven per day), decreasing the volume of each.

• The breakfast must be complete and varied: dairy products, fruit, protein (ham, ham, cheese) and breads or cereals.

· Monitor the consumption of fruit, as it contains sugars that can promote weight gain. Takes no more (or less) three to four pieces a day and increased consumption of vegetables rich in vitamins, minerals, fiber and less caloric value.

· After eating esmérate in cleaning the mouth and teeth, as hormonal changes favor acidic saliva and caries.

· Avoid strictly alcohol, since it reduces the utilization of nutrients, provides empty calories and can cause malformations in the fetus.

· Walk or do some other exercise that will help you improve constipation and blood circulation.

· Drink plenty of fluids: water, fruit, juices and teas not encouraging. They also consume vegetables and vegetable broths.

· Believes that some inhibitors of iron absorption in the blood are coffee, tea, chocolate, dark beer and red wine.

Get folic acid
This nutrient is needed to prevent birth defects, so check these recommendations:

· Every day you take a multivitamin with folic acid you by your doctor.

· Eat foods with high amounts of folic acid as whole grain cereals, tortillas, rice, oats, beans, nuts, seeds, beef liver, chicken, beans, lentils, chickpeas, beans, peanuts, asparagus, spinach and broccoli .

· Drink orange juice daily or several times a week.

· Choose whole wheat bread instead of white bread.

· When cooking vegetables, steam or do a small amount of water.

· Choose cereals fortified with folic acid to breakfast.

· Eat beans or peas several times a week. Serve as a main dish instead

meat or add them to soups, salads and stews.

· Add to salads, fresh vegetables such as spinach, broccoli and romaine lettuce.

Iron, folic acid and calcium are some of the most essential nutrients, says nutritionist Edna Nava. However, it is also necessary to eat foods rich in zinc, magnesium, vitamins A, C and D and B complex

“(During pregnancy) the needs of vitamins generally are increased above the 30 per cent in the case of complex B, except the B6 (pyridoxine), which is 45 percent, and 50 percent extra folic acid (B9).

“The extra vitamin B6 and other B complex (except folic acid) that are required in the diet, are easy to choose foods correctly, as a typical breakfast of cereal and some animal protein,” explains .

For example, B vitamins found in whole grains, nuts, organ meats, legumes, wheat germ, green leafy vegetables, egg, milk and peanuts.

Folic acid is easy to get it from dark green leafy vegetables like spinach and raw spinach, chicken livers and beef, yeast, chickpeas, beans, lentils, beans, peanuts, sunflower seeds and orange juice. To a lesser quantity is found in whole grains, egg yolk, dried fruits and cheeses.

“However, the need for folate (folic acid) often require covered with a specific meal plan, by administering synthetic or some combination of both sources,” said Nava.

The best practice is that women planning a pregnancy consume 400 milligrams of folic acid per day, which will increase to 600 milligrams per day once they are pregnant.

“Women who take oral contraceptives for long periods needed to start a diet rich in folic acid (or folate supplements), approximately eight weeks before conception.”

The specialist added that pregnant women also require extra iodine (about 220 milligrams per day) for the prevention of goiter, which can be covered through the normal intake of iodized salt.

The extra iron (27 milligrams per day) mentions, it is necessary to synthesize large amounts of hemoglobin in pregnancy and to provide reserves for the baby.

Foods rich in iron are liver, beef, pork, turkey, chicken, fish, raisins and prunes, apricots, figs, pears, dried peaches, tomato juice, turnip, zucchini and baked potato.

Also, tofu, beans, beans, soy, fresh peas, lentils, peanut butter, wheat bread, fortified cereal, pasta and brown rice are rich sources of this mineral.

“Pregnant women need an iron supplement, especially if they consume this fortified foods such as breakfast cereals.

“But as iron supplements can reduce appetite and cause nausea and constipation, should be taken between food or just before going to sleep,” he says.

Calcium is an essential mineral for bone formation and to maintain healthy nervous system, muscle and blood is obtained from the consumption of dairy products like milk and cheese.
Therefore, it is also necessary when expecting a baby, so that eating foods containing it will be of great benefit.

“You can find peanuts, walnuts, sunflower seeds, leafy vegetables, lentils and peas, but a good source is corn tortillas, the minnows, sardines, watercress and epazote,” said Nava.

Causes
The origin of this disease involving biological, psychological and social vision that distort the patient’s self and reflect a great fear of gaining weight.

The bulimic patient is always fat, even if your weight is normal, but can not suppress their cravings. Bulimia usually occurs after making damaging numerous diets without medical supervision. The food limitation imposed by the patient himself takes him to a strong state of anxiety and pathological need to ingest large quantities of food.

So far unknown biological vulnerability involved in the development of the disease and are better known some triggers related to social environment, diet and fear of ridicule on the physical.

Many factors are compatible with those of anorexia, affective disorders as encountered in the family, drug abuse, obesity, diabetes mellitus, certain personality traits and distorted ideas of his own body.

Treatment
The treatment of bulimia nervosa is usually done on an outpatient basis. Only in complicated cases opt for hospitalization.

The goals of treatment are:

Recover normal eating patterns: a balanced diet starts making the patient responsible for it from day one. Thus, it should make all meals, trying to eat slowly, chewing and fork and letting occasionally. As the desire to binge lasting several months is important not to hoard food at home.

The patient with bulimia should not weigh more than once a week. Seeing that they can control their weight through diet harmonica, he brings the mood and self-esteem, which is a good positive reinforcement.

To normalize the level of electrolytes: You must correct the imbalance of body electrolytes (sodium, potassium, chlorine) and abandon the use of diuretics and laxatives.

Check the secondary medical complications. Improve mood and self-esteem: You may need treatment with antidepressants.

Prevent or control drug use and or alcohol.
Treating the psychological aspects of illness: Through individual therapy, group or family. The family plays an important role as we must work to improve family relationships. It is also important to foster relationships. You have to identify stressors that act as triggers or maintenance factors, and anticipate problems, to prevent risk situations.

This salad does not add fat and is low in calories, excellent choice if you are looking for caring the weight. But we can always apply certain strategies to increase their nutritional value and give a different spin to avoid monotony:

Tips for improvement:

* Add other vegetables of high nutritional value: shredded carrots mixed with cabbage, broccoli, cauliflower
* Use romaine lettuce, which is dark green and therefore provides more nutrients.

2. Russian Salad

(Similar to a cheeseburger and medium fries)

The main problem with the potato salad mayonnaise is excess to be added.

Tips to improve

*Use light mayonnaise sparingly, about 1 tablespoon per serving
*Increase the proportion of beet vs Pope, for example, making ¼ ¾ beet and potato

3. Snails with tuna salad (and others like it: potato with mayonnaise, other salad of pasta, etc.)

(Similar to a Quarter Pounder without cheese or chicken sandwich grill)

The main problem is that these do not include salad vegetables. Because they are based on pasta or potatoes, are much higher in calories and very low in fiber. Moreover, the high content of mayonnaise or other dressing can be very high in total fat and saturated fat.

Tips for improvement:

*Add vegetables: Mix half pasta, half plant. Some vegetables that can be added are broccoli, carrots, green beans, fresh mushrooms, tomato gajitos.
*If you add tuna, add tuna in water.
*Change the mayonnaise, for a low-fat, and use sparingly. Add 1 tablespoon per serving.
You can also try a vinaigrette instead of mayonnaise.

4. Caesar salad with crispy chicken

(Similar to a Quarter Pounder with cheese)

Many times we opted for a “healthy” main course Caesar salad, however, by dressing it contains, and extra croutons can be much higher in calories and fat as the dish of the day by replacing it.

Getting used to eating salads is a good way to get the nutrients and phytochemicals that your body needs. But if we are to lose weight you must take into account the type of salad we chose and as garnishes.

What benefits do we offer salads?

Eating salads can have many health benefits and weight control when we make good choices. These are some of our profits to prefer the salad:

1. Improve your digestion
The fiber in vegetables helps improve your digestion preventing and treating constipation. It also helps prevent diseases such as diverticulosis and diverticulitis, colon and stomach cancer.

2. Controlling cholesterol and triglyceride levels
Accompany your meal with plenty of vegetables can help to significantly reduce their cholesterol and triglyceride levels. The same fiber which improves digestion also acts “catching” the molecules of cholesterol and fat in the intestine. This will decrease the amount of cholesterol and fat that passes through driving, protecting it from all the negative consequences to their health.

3. Better blood sugar control
A high consumption of vegetables that promotes blood sugar after meals does not increase dramatically. This effect is again due to the fiber, which slows the absorption of food.

Better control of blood sugar levels after meals not only helps prevent diabetes, also reduced the accumulation of excess calories as fat and helps keep you satiated longer.

4. Antioxidant protection
All vegetables are sources of powerful antioxidants. These are protective compounds, and that destroy harmful free radicals that can form in our group for the natural processes of respiration, as well as exposure to environmental pollution, exposure to UV light, cigarette smoke and diet high in saturated fat.
By fighting the free radicals protect us from damage caused by aging, cancer cell formation and heart disease, among others.

In general, color means protection. The more colors you have your salad means more antioxiantes and therefore greater protection. The dark green and orange / yellow hard are often the most rich in antioxidants.

5. Increased satiety
The salads have the effect that help you feel more satisfied for longer and with much less calories. However, it should be noted that not just any salad. A recent study published in the Journal of the American Dietetic Association found that women who eat plenty of salad “diet” before their meals consumed fewer total calories and can better control their weight. Furthermore, when these women were offered a high-calorie salad, rich in high fat dressing, cheese and ham, before lunch, consumed more calories and did not feel satisfied. The secret is to eat salads and green vegetables rich in other high-fiber, like (alfalfa, carrots, tomatoes, cucumbers, etc..), Since it is responsible for increasing satiety.

What should we avoid in the salad?

Cons

1. Dressings. The main responsibility of turning a healthy broccoli in a calorie bomb dressings are high in fat. A single tablespoon of dressing can provide 135 calories or more. A portion of Ranch dressing fast food contains about 330 calories, similar to the contents of a small hamburger.

2. Croutons. The delicious croutons are prepared with plenty of oil and parmesan cheese. Add one half cup provides about 100 calories and 4 grams of fat.

3. Excess oil. It is true that olive oil is very beneficial to our health, can help reduce levels of bad cholesterol and increase “good” cholesterol, protecting us from heart disease. However, Calories are calories. The oil is a fat and therefore high in calories. One tablespoon provides 135 calories or more. It is true that it is quite nutritious but in moderation!

4. Other high-fat toppings. Some accompaniments that we can consider as very nutritious are also high in fat among these we mention the avocado, nuts and seeds. A serving of 1 / 8 of a small avocado provides about 45 calories, and usually we add almost a full avocado.

5. Ham, salami, pepperoni and cheese yellow. All of these additions are high in calories and can contribute more than 60% as saturated fat.

Fresh salad salads are a meal perfect for hot weather. Is that also incorporate various nutrients, allow you to gather in one dish many different foods without having to light the fire for cooking. This fresh summer salad then suggest you might find interesting if you want an option with these characteristics.

Ingredients:

* An avocado
* A cucumber
* A handful of baked beans
* A tomato
* One small onion
* Oil, vinegar and mayonnaise
* Salt and pepper

Preparation:

Cut avocado in half, removing the bone, helping a spoon, removing the pulp and discarding the skin. Log in medium-sized cubes. Cut the cucumber into thin slices and tomatoes Take away the seeds, which are then tabulated picarás. Finally, a pen to cut the onion and put it through boiling water for a few seconds to take a little gamey.

Then you will not have to place more ingredients in a bowl for your salad. Add pre-cooked beans to the other items and condiments, a little salt, pepper and a dressing made from olive oil, vinegar and mayonnaise. Mix well and serve cold. Perfect for eating as diverse nutrients in a tasty summer meal.

“You’ll appreciate my actions.” Just answer a therapist of ancient Egypt-who is depicted in a painting dated in 4500 BC and found in the archaeological site at Saqqara, at the request of his patient – “Do not make me suffer,” he begged ” he is massaging the feet and hands.

This is the first graphic evidence of the therapeutic use of massage of these areas of the body but the truth is that the first data on this practice dates back to the fifth millennium BC.
Well, these ancient massage hands and feet are the base of a discipline born in the West early last century known as Reflexology and that, like homeopathy or acupuncture, for activating the body’s own self-healing ability. And that’s just the basic idea a few years ago would lead to the doctor-doctor Hochwahr Sports Medicine-to develop a household appliance that is currently marketed as Pedi-Relax.

PEDI-RELAX: Reflexology HOME
Well, knowing the therapeutic benefits of Reflexology,
Pedi-Relax, a unique product equipped with latest technology that acts of reflex points on the plantar and palmar. It is a device that manages to “amass” the reflex points of feet and hands with the same pressure, intensity and depth with which they do a therapist’s fingers but with the difference that can be used at home at any time and easily and conveniently. It can also become a fixture of the massages that we apply a professional.

We recommend using it for about ten minutes a day on feet and hands and, above all, be consistent in their use. Doing so makes it to all body organs and also get a pleasant feeling of wellbeing. “Their use helps to relax daily and combat stress, irrigation and stimulates cell regeneration and also improves mental performance and vitality of the person and that bioenergy throughout the body passes through the hands and feet,” explains Swiss physician.

On the other hand, Pedi-Relax can also be used for a stimulating massage to relax or to get home. In fact, it is advisable for people to play sports or spend long hours standing. But in general it is useful to anyone because it improves the general welfare and aid in circulation and muscular problems as well as in cases of nonspecific fatigue.
Its most common application is in the hands and feet but the truth is that it can also be used in other areas of the body except on the spine or the points where the bones are located directly beneath the skin so there is no bruising. With a minimum of time is achieved an outstanding result in feet, hands, tummy, thighs and forearms.
There have been no side effects or contraindications to the use of this technology, except to have varicose veins and similar ailments, but is recommended, before starting the massage, which brought to the attention of a specialist and let him advise.

HOW TO USE
-Massage into the feet:
The massage should start with the toe because their sites act on the reflex zones of the head (skull, brain, pineal gland, pituitary, and frontal sinuses, etc.). Ankles should be relaxed and what plants more relaxed as possible on the support surface of the device. With just 2 minutes.
Later there will be a deep massage on the soles of both feet by varying the pressure on the machine. This will activate the reflex zones around the chest and abdomen (solar plexus, diaphragm, lungs, pancreas, liver, intestines, gallbladder, stomach, heart, kidneys, etc..)

Also here is important to keep your ankles relaxed. Will last about four minutes.
Then place the feet should be inclined about 45 º -50 º on the roller apparatus. Then follow the same procedure as for the plantar massage but taking care not to massage the outside of the foot bones. It only takes one or two minutes.

Massage after the inner edges of the feet to activate the reflex zones of the spine and the uterus, prostate and bladder. Two minutes is just enough.

The Achilles tendon should also massage them and acting on reflex zones that allow to achieve a state of general relaxation.
Finally, massage the legs lying on her back. Let the device act first in the ankles and then gradually continue for the calves to reach your knees. Just do not be in this type of massage in the area if you have varicose veins, veins infected or similar pathologies. Give yourself five minutes per calf.

-Massage into your hands:
Since in the hands are basically the same reflex points on the feet that can perform the massage for each of the zones follow the same procedure. The only advantage is that in the case of fingers can get better access to their internal angles of the feet.
It is likely that by the end note and clearly more relaxed.

By placing the word “shake” in the search pages of Google Chilean, automatically deploy 25 thousand possibilities, treating most of the sale of foodstuffs. Recipes, prices and based diets are on display this supplement, that all those who surf the Internet may come across this information freely.

Therein lies the major concern of nutritionists: the ‘free’ marketing of these and the little adjustment that is held for sale. According to the vice president of the College of Nutritionists, Chile, Nelba Villagrán Arias, the shakes acquire without a prior medical check, could lead to metabolic consequences, especially in people with kidney problems, heart or food.

The nutritionist says that the smoothies themselves, involve a supplement that provides, “whether amino acids, proteins and minerals to a normal diet, but in no case replace the nutrients that we can get through a natural delivery. “Fruits and vegetables are essential,” reaffirms.

“There are different brands, origins and some special athletes,” Villagran sentence, commenting on the variety of products available and the little knowledge we have from those who sell and even more so, those who buy them.

For the risks that may cause the health of consumers, the nutritionist adds that “in drafting apply artificial elements, such as increased temperature and additives, resulting in a loss of natural conditions. This will add to the way in which the shakes are ingested by people who, instead of using them as food supplements, take them as supplements, ie leave out certain foods and replace them with this powder packaging.

Another observation that makes the vice president of the College of Nutritionists have to do with the high level of proteins that have the shakes. The professional said that since these supplements are for sportsmen – who need to sustain caloric expenditure produced by the exercise – the consumer “ordinary” that swallows food and not regular physical activity, ending with a overweight, for there will be expenditure of calories you delete them.

Smoothies made in home

Villagrán Nelba mentions that no consumption of milkshakes mainly affects the health of individuals, provided they do not put aside the other meals. The nutritionist insists that the problem lies with those who actually lose weight when they start with this new type of power, stressing that this loss will be achieved “in bad shape,” it will not be eating the recommended amount in a normal nutrition.

Given that smoothies also have a high economic value, and therefore are not available to all people, Villagrán Arias recommends the creation of the same product in-house, whose production will be cheaper and even more natural.

In this regard, invites professional try a smoothie made up of soy milk, sesame seeds, wheat germ, Quaker and fruits, “is a special batter,” he says and says further that can be consumed for example, when breakfast without any problem.

In short, Nelba Villagrán says “all these things are positive insofar as they are well used” and that the idea is that in the case of the shakes, are a real snap – not supplement – what people they need nutritionally.

The eye must be put, it takes up, in the way these products are marketed and how they are promoted, “gives the nature of magic, that if you take in a few weeks and will have fulfilled the objective of lose weight. This is not a panacea, “says nutritionist.