As we grow, we pick up habits and adopt customs that we gradually incorporate into our lifestyle; the same applies to eating. The family dinner table is an excellent place to learn good eating habits. The fact that we eat with our family or each one eats separately may play an important role in the development process of our health expectations.

Although it is true that eating with the family is a custom that brings us many benefits, we should also point out that bad eating habits are also easily passed along in this environment. What really contributes to adopting an unhealthy lifestyle is how messages are transmitted to children. Besides the genetic component influencing risk of obesity, it is very important to learn how to eat, from selecting food when we buy it to how we cook and serve it.

It is very common in Mexican families to set the table so that members of the family serve themselves more than what they should eat. It is no wonder that when three people have five or six succulent pieces of chicken in front of them, this opens the door to excesses. It is very important for youngsters in the family to adopt habits that will result in a healthy lifestyle, parts of which are balanced meals and a good level of physical activity. If you have to change your lifestyle, it is never too late to start.

Source: http://www.midieta.com/article.aspx?id=8076

Around 1.9 million deaths occur each year as the result of chronic illness produced or worsened by sedentary lives or lack of exercise. According to the World Health Organization, at least 60% of the world’s population fails to meet the minimum recommendation of 30 minutes of exercise five days a week.

People practicing physical activity on a regular basis such as walking, biking or dancing are less likely to have cardiovascular disease, diabetes or osteoporosis and more likely to control their weight and improve their mental health.

Recommendations for each age group:
One of the most frequently asked questions is how much time is indicated for doing exercise. The important thing is to begin gradually at first because our body needs to adopt. The time recommended for each age group is:

• Youngsters (from 5 to 18 years old): 60 minutes of moderate to intense activity everyday.
• Adults (from 18 to 65): They should practice 30 minutes of moderate to intense activity five days a week, 20 minutes of some vigorous to intense activity three days a week or 8 to 20 exercises using muscular strength (with 8 to 12 repetitions) at least 2 days a week.

Get a move on starting today! If there is no way you can join a gym, there are a lot of possibilities for doing exercise at home. The important thing is to exercise everyday during the time recommended for your age group. The American Heart Association gives the following advice for carrying out everyday activities:

• Take a walk before breakfast or after dinner or both. Begin with 5 to 10 minutes and continue until you can walk for 30 minutes.
• Each time you have to buy something at the store, ride a bike or walk. Don’t drive!
• When you go out for a walk, pick up speed gradually. If at all possible, take a route with slopes.
• When sitting in front of the TV, don’t lie down on the couch; it is better to remain seated. If you have an exercise bike, this is when to use it!
• If you are one of those who talk a lot on the phone, don’t do it from a land line. Talk on a wireless phone and move about your home while talking.
• When you go to the mall, park at a distance. Wear comfortable shoes and take two or more laps.
• When you want to grab something from the cupboard, try to do it from where you are. The same thing applies when picking something off the floor. These little exercises will make you more nimble.
• If you have gym equipment at home, now is the time to set it up and use it.

As they say, good health starts at home. So get a move on!

Source: http://www.midieta.com/article.aspx?id=29913

Family and social networks exert a strong influence on obesity and overweight, a fact that has always been proven empirically. If we are surrounded by people who eat a lot, we will surely eat more. This was proven scientifically by the Harvard University Medical School that released a study that concluded that having obese relatives or friends increases the risk for those who are not.

Medical associations define obesity as an excess of body fat and it is one of the country’s major public health problems. Obesity is affecting life expectancy and develops into increasing earlier diagnoses of high blood pressure, diabetes, heart disease and certain kinds of cancer.

Caring for our health is everyone’s responsibility.

Source:http://www.midieta.com/article.aspx?id=19728

More and more we hear that people are suffering from stress. This could affect their health seriously and if they fail to control it, it might even cause them to break their diet. So it is important to know what stress is and how to handle it in a healthy way.

Stress is a normal reaction by the body to situations of danger or alarm. First of all, it helps us react quickly and efficiently. Nevertheless when the situation persists for a long time, it unleashes unwanted symptoms that may be harmful to good health. Besides, sometimes stress increases our appetite and most of the time we do not choose the most healthful food.

We suggest the following tips to control stress:

The first step is to recognize what is causing stress, the stressors. Make a list where you jot down all situations that stress you. Then put them in descending order with the situations affecting you most at the top, finishing with the ones stressing you the least.

Keep a positive attitude! Try not to focus on bad things. Concentrate on the positive side of things and consider them challenges instead of obstacles. While obstacles slow you down, challenges motivate you to move forward and give your very best.

Finally, living a healthy lifestyle is the key to preventing or reducing stress levels:

Eat a balanced diet. It will make you feel and look better to yourself besides improving your health.

Do exercise most days of the week. This helps to release stress while at the same time strengthening your heart and burning calories. Besides, when you exercise you release substances known as endorphins that are responsible for the sensation of pleasure and wellbeing you feel after exercising. Rest. Try to sleep 6 to 8 hours every night. We recommend avoiding or reducing your intake of coffee and spirits to sleep better.

Balance your life. Remember that there is a time for everything and that recreation is also important. Go talk to a friend that makes you laugh, listen to your favorite music, rent a movie or practice a hobby. If for some reason you cannot control the stress in your life, the best option is to seek professional help.

You will see how controlling stress leads to a healthier and happier life and it will also make it easier for you to follow your diet and reach your goals.

Source: http://www.midieta.com/article.aspx?id=20738

Milk and dairy products are the most important sources of calcium in our diet. They also contain essential nutrients to ensure healthy bones such as potassium, vitamin D and protein. Thus the importance of consuming the recommended three portions of milk or low-fat dairy products everyday.

Consuming milk and its by-products is important during the different stages of life such as during pregnancy, while breastfeeding, and during infancy, preschool age and childhood, adolescence and adulthood.

Many eating habits that will accompany children for their entire life are formed during their preschool age and childhood.

Milk is recommended at this age for breakfast, lunch and dinner and cheese is also appealing. It is an excellent choice of concentrated nutrients that can be given to children as part of their main meals. Dairy intake helps strengthen and maintain healthy bones and teeth.

Source: http://www.vivirsalud.com/2010/07/02/la-vida-podria-ser-extendida-a-800-anos/