tag:blogger.com,1999:blog-36866691258481829122022-01-24T14:15:54.663-08:00box-healthbox-health -- Sport and physical activity, fitness, nutrition and healthy lifeTalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-3686669125848182912.post-77517585793615179982020-12-07T03:38:00.005-08:002020-12-07T03:38:35.721-08:00Tips on skin care<p style="text-align: center;"><a href="https://1.bp.blogspot.com/-0cYBTViwR4U/X84SZ2bjNfI/AAAAAAAABnI/WE6SlXVLJpEcHoSOBFK-aomtoGltNQM6wCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Tips on skin care" border="0" data-original-height="426" data-original-width="640" height="426" src="https://1.bp.blogspot.com/-0cYBTViwR4U/X84SZ2bjNfI/AAAAAAAABnI/WE6SlXVLJpEcHoSOBFK-aomtoGltNQM6wCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25281%2529.webp" title="Tips on skin care" width="640" /></a></p><p></p><p style="text-align: center;">The skin is the largest organ in the body. It weighs between 2.5 and 4 kg and has a surface area of approximately 1.67 m². The skin performs important functions in the body: it separates us from the outside world, from the body and helps it perceive cold or heat from the outside world.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Diseases that irritate, clog, or inflame the skin cause redness, inflammation, burning, or itching. Allergies, genetic makeup, and some diseases of the immune system cause hives, dermatitis, eczema, acne, and other skin disorders. The most common conditions that protect the body against bacteria or viruses that cause infections, regulate skin temperature are dermatitis, skin allergies, acne and psoriasis.</p><h3 style="text-align: center;">Healthy skin of a woman</h3><h4 style="text-align: center;">Skin Care Tips - Most Important Steps:</h4><p style="text-align: center;">To avoid these problems it is very important to follow a rigorous daily care of our skin. I advise a series of very important measures:</p><p style="text-align: center;">Take care of your skin:</p><p style="text-align: center;"><span style="color: #800180;">GOOD SKIN HYGIENE.</span></p><p style="text-align: center;">We must limit the baths and showers with hot water because they eliminate the natural oils of the skin. It is recommended to use warm water instead of hot water. We should avoid using strong oils and detergents because they remove natural oils from the skin. It is convenient to wash, shower and bathe with a soap with neutral Ph and with dermoprotective properties to protect our skin.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">CORRECT USE OF APPROPRIATE CREAMS.</span></p><p style="text-align: center;">It is very important to hydrate our skin with moisturizers after showering or bathing. We can also use therapeutic creams to treat different diseases such as atopic dermatitis, acne psoriasis, etc.</p><p style="text-align: center;">Anti-stretch mark creams with skin firming properties that reduce stretch marks, I advise in this comparison</p><p style="text-align: center;">Anti-cellulite creams reduce cellulite and prevent the formation of cellulite nodules on the legs, abdomen, buttocks and other areas. I offer more information with this cream.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">CORRECT USE OF CLOTHING.</span></p><p style="text-align: center;">Our clothing must be loose and comfortable, avoiding wearing very tight garments that tighten because they hinder the correct blood circulation in the skin and favor the appearance of dermopathies. It is also advisable to dress in 100% cotton clothing because it favors proper skin perspiration.</p><p style="text-align: center;"><span style="color: #800180;">AVOID HITS AND INJURIES.</span></p><p style="text-align: center;">After washing or bathing, dab on your skin so that some moisture remains to prevent the skin from being damaged.</p><p style="text-align: center;">Shave carefully to avoid small cuts or wounds appear on your skin. Whenever you shave, you should use cream, lotion or skin softening and protective gel before shaving.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">PROTECT YOURSELF FROM THE SUN:</span></p><p style="text-align: center;">A lifetime of exposure to the sun can cause wrinkles, skin blemishes and also increases the risk of skin cancer and melanomas.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Use sunscreen during the summer or when you go to the beach and pool. It is advisable to use sunscreen with at least 15 sun protection and apply one or more layers on our skin.</p><p style="text-align: center;">Protect yourself by staying in shady places. We must avoid exposure to the sun between 10 in the morning and 4 in the afternoon.</p><p style="text-align: center;">Wear protective clothing with clothing that covers our skin areas exposed to the sun such as pants, long-sleeved blouses, hats with long brims.</p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HOp8L_QEp1w/X84TKDvndPI/AAAAAAAABnQ/QE8JDi4Hf3EoZxTIhQWd9kP8tL8nOoo7ACLcBGAsYHQ/s450/ezgif.com-gif-maker%2B%25282%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Tips on skin care" border="0" data-original-height="402" data-original-width="450" height="572" src="https://1.bp.blogspot.com/-HOp8L_QEp1w/X84TKDvndPI/AAAAAAAABnQ/QE8JDi4Hf3EoZxTIhQWd9kP8tL8nOoo7ACLcBGAsYHQ/w640-h572/ezgif.com-gif-maker%2B%25282%2529.webp" title="Tips on skin care" width="640" /></a></div><div style="text-align: center;">Infographic of tips on skin care.</div><div><div style="text-align: center;"><span style="color: #800180;">DO NOT SMOKE.</span></div><div style="text-align: center;">Smoking degenerates and ages our skin contributing to the formation of wrinkles because it narrows the blood vessels that are under our skin, which eliminates oxygen and other nutrients that are also important for our skin.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Smoking also damages collagen and elastin which are the fibers that give elasticity to our skin and also increases the risk of squamous cell carcinoma.</div><div style="text-align: center;"><br /></div><div><div style="text-align: center;"><span style="color: #800180;">Eat a healthy diet.</span></div><div style="text-align: center;">It is very important to drink more than 8 glasses of water a day to keep our skin well hydrated and avoid the appearance of wrinkles due to dehydration.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Follow an eating plan with foods rich in vitamins A, C, B1, B9 or folic acid and vitamin E. The intake of some mineral salts such as selenium and zinc and omega-3 fatty acids is also necessary.</div></div><p style="text-align: center;"><span style="color: #800180;">VITAMIN A PROTECTS OUR SKIN AND CAN CURE DERMATITIS, PSORIASIS, ETC.</span></p><p style="text-align: center;">It is found as carotene or provitamin A in the following plant foods: Swiss chard, spinach, carrots, pumpkin, tomato, watercress, broccoli, asparagus, bell peppers, Brussels sprouts, watermelon, orange , melons, bananas, apples, mangoes, peaches, apricots and plums.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="background-color: white;"><span style="color: #800180;">FOODS ABUNDANT IN VITAMIN C,</span></span></p><p style="text-align: center;">Powerful antioxidant with regenerating and healing actions. Includes citrus fruits such as oranges, mandarins, lemons, grapefruit; and other fruits such as kiwi, bananas, apples, melons, watermelons, pineapples, pears, papayas, grapes, strawberries, blackberries, blueberries, pomegranates, and custard apples, plus some vegetables such as red and green peppers, broccoli, cauliflowers, radishes, spinach, Brussels sprouts, tomatoes, garlic, and cabbage.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">FOODS EXUBERANT IN VITAMIN B1 AND FOLIC ACID OR VITAMIN B9</span></p><p style="text-align: center;"> Vitamin B1 contributes to the growth and maintenance of the skin and is found in beef, pork, liver, dairy, whole grains, legumes, peas, spinach and nuts. Folic acid is involved in the synthesis of proteins and DNA. Meats, liver, cabbage, broccoli, cauliflower, corn, oranges, whole wheat bread, and wheat germ are rich in folic acid.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">OMEGA-3 FATTY ACIDS</span></p><p style="text-align: center;">Present in oily fish, nuts: walnuts, almonds, chia seeds and others.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">THE SELENIUM,</span></p><p style="text-align: center;">It is an important mineral for the health of the skin, which maintains its elasticity and prevents the negative effects of its oxidation by free radicals, it is found in brown rice, wheat germ, flour bread whole wheat, poultry, fish (especially tuna), shellfish, and nuts.</p><p style="text-align: center;"><span style="color: #800180;">THE ZINC,</span></p><p style="text-align: center;">It is a mineral that helps keep the skin in good condition, it is present in foods such as oat bran, dairy products, red meat, poultry, eggs, shellfish, nuts, beans and soybeans.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: #800180;">Avoid stress.</span></p><p style="text-align: center;">Managing stress greatly benefits your skin because this is a risk factor for uncontrolled acne breakouts. We must sleep enough hours and be calm avoiding the crowding of tasks or work overload.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">subscribe to the blog and receive the next one in your email!</p></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-21803033563051751202020-12-05T23:34:00.004-08:002020-12-05T23:34:43.727-08:00HOW TO STRENGTHEN BRITTLE NAILS<p></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-mOxWEJfxae8/X8yJFOryg2I/AAAAAAAABjA/ygUWPDcnsmIeQZFDBWeBR13bMO9ketNHQCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25283%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="HOW TO STRENGTHEN BRITTLE NAILS" border="0" data-original-height="427" data-original-width="640" height="428" src="https://1.bp.blogspot.com/-mOxWEJfxae8/X8yJFOryg2I/AAAAAAAABjA/ygUWPDcnsmIeQZFDBWeBR13bMO9ketNHQCLcBGAsYHQ/w640-h428/ezgif.com-gif-maker%2B%25283%2529.webp" title="HOW TO STRENGTHEN BRITTLE NAILS" width="640" /></a></div><p></p><p style="text-align: center;">Do you love to wear long nails, but they just start to grow they break? This is something that happens to many of us and that is why we decided to wear them short or resort to false nails.</p><p style="text-align: center;">I want to show you how to strengthen brittle nails with these simple tips and that you can finally show off long and beautiful nails.</p><p style="text-align: center;">There can be many reasons why we suffer from brittle nails, it could be due to a lack of calcium, protein and iron in the body or due to a poor diet or that we do not protect them every time we do a household chore.</p><p style="text-align: center;">In my case, I realized that they broke a lot for cleaning my house without gloves, which caused them to break at all times.</p><p style="text-align: center;">But I want to show you some remedies that you can use to naturally strengthen brittle nails.</p><h3 style="text-align: center;">Tips 5 Tips for brittle nails ♡</h3><div><div style="text-align: center;">1. Put olive oil in a cup and soak your nails for 15 minutes every day, this oil will help you to strengthen them.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">2. Mix a tablespoon of baking soda in a cup of warm water and soak your nails for 15 minutes.</div></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">3. Stir; 2 tablespoons of papaya, 1 tablespoon of egg yolk and 1/2 tablespoon of almond oil and put it on your nails for 30 minutes.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">4. Heat half a cup of olive oil and add a few drops of iodine, immerse the nails and let it rest for 15 minutes.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">5. Mix; 1 envelope of chamomile tea and 4 mint leaves in a cup of boiling water, let the mixture rest for 30 minutes so that the herbs release all their properties, then add 1 tablespoon of olive oil and 2 tablespoons of wheat flour, stir everything and apply it on your nails, leave it for 30 minutes.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">If you usually use metal files, you'd better get rid of them and use cardboard, these tend to be gentler on your nails.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">All these tips are very good, but remember that you must be constant so that you notice the results, do not expect to do it only once and that suddenly your nails are hard, you will need to do it at least twice a week to notice a difference.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">And if you usually do the cleaning of your house, it will be better that you get used to wearing gloves, it really makes a lot of difference in our nails and hands.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">What I usually do is put the olive oil on my nails, then I put on my gloves and wash the dishes or clean whatever I need, so I give my nails time to absorb the oil and clean at the same time.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">If you know any other natural tip for brittle nails, I would like to know it, leave me in the comments;)</div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-15811945321393484772020-12-05T23:30:00.002-08:002020-12-05T23:30:06.873-08:00HOW TO REMOVE NAIL VARNISH FROM CLOTHES<p style="text-align: center;"><a href="https://1.bp.blogspot.com/-Lwa6rENhOA8/X8yHlyE7QXI/AAAAAAAABi0/jXugwwW7e2EKFDjg7QccmVSFLBT5Zq-yQCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25282%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="HOW TO REMOVE NAIL VARNISH FROM CLOTHES" border="0" data-original-height="409" data-original-width="640" height="408" src="https://1.bp.blogspot.com/-Lwa6rENhOA8/X8yHlyE7QXI/AAAAAAAABi0/jXugwwW7e2EKFDjg7QccmVSFLBT5Zq-yQCLcBGAsYHQ/w640-h408/ezgif.com-gif-maker%2B%25282%2529.webp" title="HOW TO REMOVE NAIL VARNISH FROM CLOTHES" width="640" /></a></p><div style="text-align: center;">If you are one of those who usually paint your nails at home, surely it happened to you that you stained your clothes with nail varnish, it has happened to me countless times, I have even thrown the entire bottle on my pants.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">What I did was wash the garment in a normal way and in some occasions the stain would come out, but in others it did not, so researching and doing tests today I bring you how to remove nail varnish from clothes, a very good trick.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">When I paint my nails sometimes I am a bit clumsy and it ended up staining me in the best of cases, those stains I thought would come out with the normal wash, but to my surprise it did not happen in some cases.</div><div style="text-align: center;"><br /></div><h3 style="text-align: center;">What can you do with a varnish stain on clothes?</h3><div><div style="text-align: center;">What has worked best for me is to clean as much as possible with kitchen paper and then take acetone and a cotton ball and rub it over the stain, this really works well.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">But BEWARE, you must do a test before in some part of the garment that is not visible, since you could ruin it more, in nylon or 100% synthetic garments you have to be more careful because it can be worse.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Another option to remove varnish from clothing is to use turpentine or hydrogen peroxide, not forgetting to do a test somewhere on the garment that is not visible to see its reaction.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Before applying any of these products, it is recommended that you put a little kitchen paper under the stain so that the stain absorbs the paper and does not transfer to another place on the clothing.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">As you can see, it is something very simple and it can work wonderfully for you, I thought it should not be done until I tried.</div></div><div style="text-align: center;"><br /></div><div style="text-align: center;">If you absolutely do not want to risk it because it is an expensive or highly prized garment, you better go to the dry cleaner.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">What other type have you tried to remove nail polish from clothes?</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Kisses</div><p></p>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-53993419660701005522020-12-05T23:22:00.000-08:002020-12-05T23:22:02.513-08:00THE BEST LOW COST MOISTURIZING CREAM<p></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-g3SecmSixXg/X8yFgGl1NuI/AAAAAAAABio/8Ne7S0WP4e8wor4q2sUmKQ1HrGB4tAaRACLcBGAsYHQ/s500/ezgif.com-gif-maker%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="THE BEST LOW COST MOISTURIZING CREAM" border="0" data-original-height="330" data-original-width="500" height="422" src="https://1.bp.blogspot.com/-g3SecmSixXg/X8yFgGl1NuI/AAAAAAAABio/8Ne7S0WP4e8wor4q2sUmKQ1HrGB4tAaRACLcBGAsYHQ/w640-h422/ezgif.com-gif-maker%2B%25281%2529.webp" title="THE BEST LOW COST MOISTURIZING CREAM" width="640" /></a></div><p></p><p style="text-align: center;">I have been using Garnier Moisturizing + Mattifying cream for a long time and I do not want to leave it out of the list of products that I am talking about here.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">What I like the most is that it is a Low Cost product that you find in the supermarket and it is definitely the best moisturizer.</p><p style="text-align: center;">Most of the blogs only talk and make reviews of quite expensive products that you hardly find in the supermarket, in case you do not know in box-health most of the products I am talking about are LOW COST, you find them in the supermarket and I have tried them.</p><h3 style="text-align: center;">First I tell you the specifications that the manufacturer of this cream shows.</h3><p style="text-align: center;">- Moisturizing + Mattifying Cream for combination to oily skin.</p><p style="text-align: center;">- Anti shine, hydration for 24 hours.</p><p style="text-align: center;">- With green tea extract and hydra + plant complex</p><p style="text-align: center;"><br /></p><h3 style="text-align: center;">Now my opinion</h3><p style="text-align: center;">- I think it is a good low cost option for a moisturizer.</p><p style="text-align: center;">- Does not leave my skin greasy and absorbs quickly.</p><p style="text-align: center;">- Hydrates well, neither too much nor too little, in my case because I am combination skin I am perfect.</p><p style="text-align: center;"><br /></p><h3 style="text-align: center;">What I do not like</h3><p style="text-align: center;">In general there is nothing that has bothered or disliked me.</p><p style="text-align: center;">I could not expect it to remove wrinkles, it will firm my skin, because it is not made for that.</p><p style="text-align: center;"><br /></p><h3 style="text-align: center;">conclusion</h3><p style="text-align: center;">If you are looking for a moisturizer at a good price, it is definitely a good option.</p><p style="text-align: center;">But if you are looking for a little more benefits, it will not be ideal.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Price approx $ 90 mxn</p><p style="text-align: center;"><br /></p><p style="text-align: center;">If you want to try it HERE YOU CAN DO IT</p><p style="text-align: center;">* Remember that all the products I speak of I have tried them on me, I invite you to see more articles of real opinions and products that you will find in the supermarket.</p>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-50438318939567318252020-12-05T02:50:00.004-08:002020-12-05T02:50:25.853-08:00Living with breast cancer: tips and more<p></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-N7pIJ67Uat4/X8tlcdhzeaI/AAAAAAAABhw/NVyLR4kh8ck-7Xq1C-FBKTYF1XG4LwM_wCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%252814%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Living with breast cancer: tips and more" border="0" data-original-height="426" data-original-width="640" height="426" src="https://1.bp.blogspot.com/-N7pIJ67Uat4/X8tlcdhzeaI/AAAAAAAABhw/NVyLR4kh8ck-7Xq1C-FBKTYF1XG4LwM_wCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%252814%2529.webp" title="Living with breast cancer: tips and more" width="640" /></a></div><p></p><p style="text-align: center;">From the moment a woman is detected with breast cancer in any of its stages of development, her life seems to turn 180 degrees. Mixed feelings appear such as sadness, fear, despair, anger, which become another barrier against which to fight.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">A positive attitude is essential during and after breast cancer treatment, since, once the process is finished, it is common for doctors to make constant appointments to know their progress, see if there are abnormalities or determine if others are required complementary studies. Whatever the case, it is important that any problems or concerns are reported to the doctor. Don't save anything, trust!</p><h3 style="text-align: center;">Tip 1: Family and friends</h3><p style="text-align: center;"> </p><p style="text-align: center;">Sharing this news with the family is usually a very difficult situation to assimilate and more so when cancer is diagnosed at an advanced stage, something that is totally understandable but not acceptable, since communicating it is the best option.</p><p style="text-align: center;">Family is the closest thing we have and it is surely the one who will provide the most help possible, as well as close friends who will serve as a fundamental piece of motivational support.</p><p style="text-align: center;">The wisest advice is that everyone be informed.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"> </p><h3 style="text-align: center;">Tip 2: Social environment and support</h3><p style="text-align: center;">On many occasions it is usually that the affected woman does not want to interact with anyone, indeed, that she does not even want to go out. It is important to avoid falling into depression, otherwise it is necessary to seek psychological help from a professional.</p><p style="text-align: center;">Going to an association of women affected by breast cancer is also an excellent option to avoid feeling alone.</p><p style="text-align: center;"> </p><h3 style="text-align: center;">Tip 3: Sexuality</h3><p style="text-align: center;">This is an issue that involves precisely the affected woman and her partner.</p><p style="text-align: center;">There are treatments such as chemotherapy that can affect the hormonal level of the patient or, going to the other extreme, surgery that can be even more disturbing for women. It is not easy to deal with these processes yourself, therefore the moral and physical support of the life partner is necessary, share your feelings!</p><p style="text-align: center;"><br /></p><h3 style="text-align: center;">3 basic activities during treatment</h3><p style="text-align: center;"><br /></p><h4 style="text-align: center;">1.-Exercise and nutrition</h4><p style="text-align: center;">A daily walk of 20 minutes is enough to purify the body, relieve stress and improve mood.</p><p style="text-align: center;">A healthy diet is key to feeling good and energized after treatment.</p><h4 style="text-align: center;">2.-Meditation</h4><p style="text-align: center;">It is important to take time for yourself, they can be activities outside or inside the house such as: reading a book, writing, taking yoga classes, attending an association with women of similar cases, EVERYTHING COUNTS.</p><p style="text-align: center;"><br /></p><h4 style="text-align: center;">3.-Clothing</h4><p style="text-align: center;">Although it may seem unimportant, the way of dressing greatly influences a person's mood, and more so when he has already undergone surgical treatment. Opting for light blouses and a good quality post-surgical bra is an investment that will not go unnoticed.</p><p style="text-align: center;">Breast cancer is a social problem due to the lack of prevention; Self-explore, check yourself and find out. You are not alone!</p>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-21208002054198978152020-12-05T02:46:00.005-08:002020-12-05T02:46:49.179-08:00Hemorrhoids: when the veins in your rectum become inflamed<p></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-uHL_nlrwkdc/X8tkFZKeeDI/AAAAAAAABhk/mfPVtFWLV38m9w_Xp0Ebffd1jgNIJVKEQCLcBGAsYHQ/s723/ezgif.com-gif-maker%2B%252813%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Hemorrhoids: when the veins in your rectum become inflamed" border="0" data-original-height="355" data-original-width="723" height="314" src="https://1.bp.blogspot.com/-uHL_nlrwkdc/X8tkFZKeeDI/AAAAAAAABhk/mfPVtFWLV38m9w_Xp0Ebffd1jgNIJVKEQCLcBGAsYHQ/w640-h314/ezgif.com-gif-maker%2B%252813%2529.webp" title="Hemorrhoids: when the veins in your rectum become inflamed" width="640" /></a></div><div style="text-align: center;"><br /></div><p></p><h3 style="text-align: center;">Hemorrhoids</h3><p style="text-align: center;">Recently a friend from the house, whom we do not see frequently, came to visit us to spend some time in the company of his wife and two minor children. When we saw him, apart from being a little fatter, the good thing about being married, as they say out there, that happiness makes us fat, my friend is identical to the last time we saw him.</p><p style="text-align: center;">The surprise was that my friend had an orange cushion in one of his hands, as if it were the gut of a bicycle and when I asked him what that was, he answered me by approaching my ear that it was for hemorrhoids.</p><h3 style="text-align: center;">Hemorrhoids What are they.</h3><p style="text-align: center;">For those who want to know what hemorrhoids are, we can tell them that they are the inflammation of the veins that are in the anus area and that due to this inflammation they come out through the orifice of the rectum to the outside, which produces a kind of bunch of grapes when they are exaggerated and at other times only part of them stands out.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">In some cases when they are severe they require surgical intervention to solve this problem</p><p style="text-align: center;"><br /></p><p style="text-align: center;">The truth is that they are annoying and uncomfortable for those who suffer from them, even sometimes they become bloody that at the time of evacuating, the stools rub against them and break leaving them bloody.</p><p style="text-align: center;"><br /></p><h3 style="text-align: center;">Types of hemorrhoids.</h3><p style="text-align: center;">There are 4 types of Hemorrhoids, depending on the level of commitment in the region.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="color: red;">Editorial Note. January 2020</span></p><p style="text-align: center;"><span style="color: red;">We had placed the different explanatory photographs of these 4 types but by communication from Google, they were removed due to complaints from users who found them very strong. We regret this situation but our site may be compromised</span></p><h3 style="text-align: center;">Fighting hemorrhoids.</h3><p style="text-align: center;">There are several home methods to combat hemorrhoids, which can be used as long as they do not require medical intervention.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">It is always important to keep the area as clean as possible, since like any other wound, these are access doors for bacteria and microbes to enter, being able to easily contaminate and producing greater problems, and even more so than at the level of the anus the area it is dark, poorly ventilated, humid and feces pass, a breeding ground for all these germs.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">So among some recommendations we can say</p><p></p><ul style="text-align: right;"><li style="text-align: center;">Take sitz baths with warm-cool water (3-4 a day) for 10-15 minutes.</li><li style="text-align: center;">Apply ice to the affected area, to relieve symptoms such as pain, itching and inflammation.</li><li style="text-align: center;">Use anti-hemorrhoidal creams, which works as a local pain reliever and improves symptoms immediately.</li><li style="text-align: center;">Take some pain relievers by mouth to eliminate pain.</li><li style="text-align: center;">Make infusions with plants, such as chamomiles, burdock, calendula and horse chestnut, which promote venous circulation, and take sitz baths with this preparation.</li><li style="text-align: center;">Use sanitary napkins, like those used for hemorrhoid babies instead of toilet paper, which hydrate, relieve itching, and prevent possible infections in the area.</li></ul><p></p><div style="text-align: center;">So now seeing all these implications that external hemorrhoids can bring in people's lives, when we see someone with an orange rubber gut in their hands, let's understand what they are going through and hope for their speedy recovery.</div><div><div style="text-align: center;"><br /></div><div style="text-align: center;">If you liked this article about hemorrhoids, we invite you to comment and share it through social networks, together we make a better team.</div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-29967872345995882802020-12-04T03:16:00.003-08:002020-12-04T03:16:23.702-08:00What are the benefits of online psychological therapy?<p></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-Uq2jhuKqUQs/X8oZUC_F25I/AAAAAAAABes/LnK9GfIVFXQ4KxIF_lHXTkcSbDUqbwsmwCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25283%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What are the benefits of online psychological therapy?" border="0" data-original-height="426" data-original-width="640" height="426" src="https://1.bp.blogspot.com/-Uq2jhuKqUQs/X8oZUC_F25I/AAAAAAAABes/LnK9GfIVFXQ4KxIF_lHXTkcSbDUqbwsmwCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25283%2529.webp" title="What are the benefits of online psychological therapy?" width="640" /></a></div><p></p><h3 style="text-align: center;">What are the benefits of online psychological therapy?</h3><p style="text-align: center;"><br /></p><p style="text-align: center;">Online psychological therapy consists of a psychological treatment carried out through a video call. It can treat cases of anxiety attacks, depressions, relationship problems, family conflicts, drug and alcohol addictions, behavior and learning disorders in children and work conflicts. The omega polyclinic is specialized in this type of treatment and presents a cadre of psychologists specialized in online psychological therapy. I advise you to look at the website www.policlínicaomega.com</p><p style="text-align: center;"><br /></p><p style="text-align: center;">During confinement, many psychologists have performed online psychological therapy that is achieved through video calls. The patient records their data on a computer and requests an appointment for the psychologist who performs a free trial and finally chooses a treatment plan and begins to enjoy the video call sessions.</p><h3 style="text-align: center;">Psychological therapy by video call on tablet</h3><p style="text-align: center;">Online psychological therapy is an increasingly established reality in mental health and psychological well-being services. Many people are unaware of this alternative based on the use of the internet and new forms of digital connectivity</p><p></p><ul style="text-align: right;"><li style="text-align: center;">It offers the same efficacy as face-to-face therapy.</li><li style="text-align: center;">It improves the ability to monitor treatment because it allows us to continue treatment without any interruption in the event that we move outside our home.</li><li style="text-align: center;">Provide a trusted environment. In some patients the fact of expressing their problems and recounting problems in their life is a problem especially if they are in a place they do not know.</li><li style="text-align: center;">It benefits from digital resources in which the professional and the patient have the possibility of benefiting from the digital resources offered by the internet and electronic devices.</li><li style="text-align: center;">It involves the use of other technological solutions such as sound recordings to carry out relaxation techniques, notes with self-instructions, records that can indicate our level of anxiety.</li><li style="text-align: center;">We save time for other tasks: Having a gap in the psychologist's agenda does not only imply the time of the session but also the time of travel to and from home to the psychologist's office.</li><li style="text-align: center;">It provides more time flexibility because we have more free time.</li><li style="text-align: center;">There are no geographical limits. In online psychotherapy you do not need to go outside or travel by car (if it is far) to go to the psychologist's office.</li><li style="text-align: center;">It is cheaper because it reduces the cost of transportation necessary to go to the psychologist's office and in some cases there are offers in the price of the treatment online.</li></ul><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/--kN3AHLMcTQ/X8oZ6_FELEI/AAAAAAAABe0/WfOCxD1nBkIBxUyYWj8TRdP2_q5vTSTVwCLcBGAsYHQ/s450/ezgif.com-gif-maker%2B%25284%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What are the benefits of online psychological therapy?" border="0" data-original-height="300" data-original-width="450" src="https://1.bp.blogspot.com/--kN3AHLMcTQ/X8oZ6_FELEI/AAAAAAAABe0/WfOCxD1nBkIBxUyYWj8TRdP2_q5vTSTVwCLcBGAsYHQ/s16000/ezgif.com-gif-maker%2B%25284%2529.webp" title="What are the benefits of online psychological therapy?" /></a></div><div style="text-align: center;"><br /></div><h3 style="text-align: center;">Online psychological therapy with mobile</h3><div><ul style="text-align: right;"><li style="text-align: center;">It is more comfortable because we can follow the therapy with our mobile from the workplace, a cafeteria or another center.</li><li style="text-align: center;">It is more accessible for people with reduced mobility such as traumatized, paralyzed.</li><li style="text-align: center;">It can be followed by everyone, even people confined to their homes due to a disease such as cancer, covid-19, traumatized, etc.</li><li style="text-align: center;">Avoid contagion in pandemic situations such as covid-19</li></ul></div><p></p><div style="text-align: center;">Bibliography:</div><div><div style="text-align: center;">Psychologists advance the 11 benefits of online therapy: https://www.avancepsicologos.com/los-11-beneficios-de-la-terapia-psicologica-online/</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Omega Polyclinic: https://www.policlinicaomega.com/</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Omega Psychological Polyclinic: https://www.policlinicaomega.com/psicologia-online/</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;">If you liked this entry, subscribe to the blog and receive the next one in your email!</div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-91518788071669166902020-12-04T03:09:00.000-08:002020-12-04T03:09:19.217-08:00How to care for and clean your dental splint<p></p><div style="text-align: center;"><a href="https://1.bp.blogspot.com/-1SiCyuUu7tI/X8oX30H62vI/AAAAAAAABeY/ofqfFwtRb5ot-G9t7A_dMWPpbaQk3NLFQCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="How to care for and clean your dental splint" border="0" data-original-height="426" data-original-width="640" height="426" src="https://1.bp.blogspot.com/-1SiCyuUu7tI/X8oX30H62vI/AAAAAAAABeY/ofqfFwtRb5ot-G9t7A_dMWPpbaQk3NLFQCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25281%2529.webp" title="How to care for and clean your dental splint" width="640" /></a></div><div style="text-align: center;"><br /></div><p></p><p style="text-align: center;">Dental splint</p><p style="text-align: center;">Dental splints are acrylic devices manufactured by the dental technician from acrylic materials and resins.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"> Whitening splints keep a whitening agent on the surface of the teeth.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Orthodontic maintenance splints prevent teeth from being treated after orthodontic treatment.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Periodontic splints that prevent tooth movement after periodontal treatments.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Occlusal splint that modifies the patient's occlusion.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Surgical splint that prevents tooth movement after surgical treatment.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Mouth guards that protect the teeth during the practice of certain physical exercises such as rugby, boxing, hockey, basketball, polo, etc.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"> It is necessary to maintain a dental splint in good hygienic conditions to avoid the appearance of infections.</p><h3 style="text-align: center;">How to clean your dental splint:</h3><div style="text-align: center;">It is cleaned with a brush that is gently pressed between the different gaps in the splint to avoid leaving marks when pressing. It is placed under the tap so that the dirt is falling on the sink. Small light and circular movements are made, we clean it and it is stored in a case, drying it with a kitchen paper enough so that it does not have remains in the splint or in a small cloth from which no fibers or threads come off that could dirty it. Moisture is a preferred environment for fungi and bacteria.</div><div style="text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-zANqKnguGu8/X8oYTQ3-CsI/AAAAAAAABeg/fuy_Bxqk6pw_xC7U7U561P-dTP_rUjZgACLcBGAsYHQ/s445/ezgif.com-gif-maker%2B%25282%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="How to care for and clean your dental splint" border="0" data-original-height="296" data-original-width="445" src="https://1.bp.blogspot.com/-zANqKnguGu8/X8oYTQ3-CsI/AAAAAAAABeg/fuy_Bxqk6pw_xC7U7U561P-dTP_rUjZgACLcBGAsYHQ/s16000/ezgif.com-gif-maker%2B%25282%2529.webp" title="How to care for and clean your dental splint" /></a></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">Dental splint cleaning.</div><div style="text-align: center;">It can also be cleaned by pouring the prosthesis cleaning tablet over a glass of water and when the effervescence begins, the splint is inserted, which must be left to act for 5 minutes. The splint is removed and cleaned well with a toothbrush on all sides. The brush is wetted and cleaned again. Leftover liquid can be thrown away.</div><div style="text-align: center;"><br /></div><div style="text-align: center;"> The cleaner with water and neutral soap offers optimal results, accompanied by effervescent cleaning tablets that do not damage the splint and we must clean the splint before putting it on. Some ingredients like baking soda, lemon and vinegar will help you.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">We should not put the splint in the dishwasher and dishwasher because excessive heat damages and deforms them.</div><div style="text-align: center;"><br /></div><div style="text-align: center;"> We must do without isotonic drinks, coffee, juices, tea and chocolate milk that stain the splints.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">The Feelbruck program of Dr. Carmen P. Chups, a prestigious dentist specializing in the treatment of bruxism, gives some advice on better sleep, rest and defeat stress and jaw pain with the combination of Dentistry, Radio Frequency, Specialized Diet and Mindfulness . " This program recommends yoga exercises with various postures such as the cat, the lateral stretch, the cobra, the savasana in order to relax. It also has recommendations for dinners such as salmon en papillote, chicken sandwich, chicken strips and vegetables, burrito, some drinks and desserts. It is also advisable to take a relaxing bath with warm water and mineral salts or a shower with warm water.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">We should not use the mobile phone, watch television, or drink alcoholic beverages, or take long naps that should not last more than 20 or 30 minutes. Aerobic exercise will take place mid-morning or mid-afternoon.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">I advise you to learn about the feelbrux program on bruxism by Dr. Carmen P. Chups. and that you watch this video: https://www.youtube.com/watch?v=JbpGuqrySz4&feature=emb_err_woyt</div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-75750491556618048432020-11-23T03:57:00.005-08:002020-11-23T03:57:52.122-08:00Where do we feel happiness?<p><a href="https://1.bp.blogspot.com/-wMkiws9VJkY/X7ujZwjnSGI/AAAAAAAABOk/zOkOzIDbH0kCTybIX8YdTStP-roMLUN-wCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25285%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Where do we feel happiness?" border="0" data-original-height="426" data-original-width="640" height="426" src="https://1.bp.blogspot.com/-wMkiws9VJkY/X7ujZwjnSGI/AAAAAAAABOk/zOkOzIDbH0kCTybIX8YdTStP-roMLUN-wCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25285%2529.webp" title="Where do we feel happiness?" width="640" /></a><br /><br /></p><div style="text-align: center;"><b>Did you know that it is possible to know in which part of our body we feel different emotions?</b></div><div style="text-align: center;"><div>A group of researchers from the Department of Biomedical Engineering at Aalto University in Finland carried out an experiment that allows us to know where our emotions are located.</div><div><br /></div><div>The study was conducted with 700 volunteers from Finland, Taiwan and Sweden, who were shown photographs with diverse facial expressions, emotional videos and provocative stories, all designed to generate a variety of emotions.</div><div><br /></div><div>After viewing the images, they asked the participants, with the help of computers that showed virtually generated human silhouettes, to locate where on their body they had felt a stimulus and, in addition, to add colors to indicate where the sensation increased or decreased. triggered by emotion in your body.</div><div><br /></div><div>This is how an Atlas of the Body and Emotions was created, which reflects that, for example, negative emotions such as anger and fear, are located in the upper part of the body - which is directly related to the increase in our breathing. and heart pulse.</div><div><br /></div><div>An interesting finding from this study is that happiness is the only emotion that we strongly feel throughout the body.</div><div><br /></div><div>You, where do you perceive that you feel happiness?</div><div><br /></div><div>Reference:</div><div><br /></div><div>Social Sciences - Psychological and Cognitive Sciences: Lauri Nummenmaa, Enrico Glerean, Riitta Hari, and Jari K. Hietanen, "Bodily maps of emotions" PNAS 2013; published ahead of print December 30, 2013, doi: 10.1073 / pnas.1321664111</div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-30345917570544805182020-11-23T03:54:00.006-08:002020-11-23T03:54:37.612-08:00Five good habits to start the day right<p><a href="https://1.bp.blogspot.com/-Fs2RJ2mGGg0/X7uiorarhvI/AAAAAAAABOc/iZOeaTzF1os_BtHvT6a3-QHeSSOuR7VNACLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25284%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Five good habits to start the day right" border="0" data-original-height="427" data-original-width="640" src="https://1.bp.blogspot.com/-Fs2RJ2mGGg0/X7uiorarhvI/AAAAAAAABOc/iZOeaTzF1os_BtHvT6a3-QHeSSOuR7VNACLcBGAsYHQ/s16000/ezgif.com-gif-maker%2B%25284%2529.webp" title="Five good habits to start the day right" /></a></p><div style="text-align: center;"><br /></div><div style="text-align: center;">The moment of getting up is usually a defining moment for many, it can create the tone in which we face the day. We recommend five good habits that do not require a lot of time and that make a big difference in the rest of the day:</div><div style="text-align: center;"><br /></div><p></p><div style="text-align: center;"><b>Meditation</b>: Clearing our mind from the beginning of the day gives us clarity and discipline that translates into better thoughts and more order in our life and at work or school. Between 10 or 20 minutes is enough.</div><div style="text-align: center;"><div><br /></div><div><b>Exercise</b>: From going to the gym, walking your dog or taking a walk around your house, it is a great way to activate our energy and revitalize our body and mind.</div><div><br /></div><div><b>Eat healthy</b>: What we put into our body influences how we feel, how we think and how we act. A healthy diet, full of fruits, vegetables and protein (as natural as possible) gives us energy to start the day.</div><div><br /></div><div><b>Doing what we are passionate about</b>: It can be singing for five minutes in the shower, writing a few paragraphs, reading, seeing something that makes us laugh or doing something that makes us feel alive, it serves as a reminder to know where we come from and where we are going .</div><div><br /></div><div><b>Gratitude</b>: Give a space at the beginning of the day to be grateful for what we have, what we are, what we have learned, the people around us or the simple fact of staying alive one more day. Gratitude is the language of the heart.</div><div><br /></div><div>Five habits that make a big difference in our quality of life over time.</div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-11656302229190691752020-11-23T03:49:00.005-08:002020-11-23T03:49:41.489-08:00Sleep well<p><a href="https://1.bp.blogspot.com/-t4lExWjMbj0/X7uhhAe5zBI/AAAAAAAABOQ/HXmzqhl_0VEeGTMqng79_i285PQCSihwwCLcBGAsYHQ/s640/ezgif.com-gif-maker%2B%25283%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Sleep well" border="0" data-original-height="426" data-original-width="640" height="426" src="https://1.bp.blogspot.com/-t4lExWjMbj0/X7uhhAe5zBI/AAAAAAAABOQ/HXmzqhl_0VEeGTMqng79_i285PQCSihwwCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25283%2529.webp" title="Sleep well" width="640" /></a><b></b></p><div style="text-align: center;"><b><b>We live in a fast-paced and hectic world, where long hours of work coupled with stress often prevent us from falling asleep.</b></b></div><div style="text-align: center;"><b><b><br /></b></b></div><p></p><div style="text-align: center;">This directly affects our well-being, so it is necessary that we sleep between 6 and 8 hours a day.</div><p></p><div style="text-align: center;"><div><br /></div><div>According to various research, sleeping well increases our life expectancy, in addition to being a powerful weapon against obesity, since according to a study by the University of Washington, sleeping little increases our Body Mass Index to 1.4, in the same way sleeping more than necessary increases it by 0.2.</div><div><br /></div><div><b>Another benefit of sleeping well is that it helps us look better, which allows us to feel more confident and increases our happiness.</b></div><div><br /></div><div>In addition, sleeping well improves our ability to learn motor tasks, while helping us to be more creative and consolidate our memory.</div><div><br /></div><div>Now that you know the benefits of sleeping well, do you dare to do it?</div><div><br /></div><div><br /></div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-86828379854028045302020-11-23T03:46:00.006-08:002020-11-23T03:46:49.251-08:00Emotional intelligence<p><a href="https://1.bp.blogspot.com/-idxVqJtft2g/X7ugmEXXlsI/AAAAAAAABOE/MB7scP4pZHQyLgGw0fuuK6ETjEouc7p_QCLcBGAsYHQ/s1880/ezgif.com-gif-maker%2B%25282%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Emotional intelligence" border="0" data-original-height="1253" data-original-width="1880" height="426" src="https://1.bp.blogspot.com/-idxVqJtft2g/X7ugmEXXlsI/AAAAAAAABOE/MB7scP4pZHQyLgGw0fuuK6ETjEouc7p_QCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25282%2529.webp" title="Emotional intelligence" width="640" /></a></p><div style="text-align: center;"><br /></div><p></p><div style="text-align: center;">Emotional intelligence (EI) is the ability of a person to manage, understand, select and work on their emotions; efficiently and generating positive results.</div><div style="text-align: center;"><div><br /></div><div>Emotional Intelligence is made up of skills, which may or may not be developed. The important thing is to identify them and work them to grow in them. There are three skills that by developing them, it is possible to achieve a good level of emotional intelligence. Over time more of them may develop.</div><div><br /></div><div><h3>characteristics</h3><h3>- Self-knowledge and self-control of emotions.</h3></div><div><div>A person who gets angry quickly, who becomes sad frequently or who does not control his impulses, does not manifest a good level of EI, Anger is a negative emotion that feeds itself in response to some perceived threat against us, either a physical or emotional threat. It places us in a vicious circle since the more we think about it, the greater the reason we think we have for feeling this way; nullifying all reason and provoking in us the most primitive responses in our brain.</div><div><br /></div><div>On the other hand, sadness manifests itself in a similar way, if we feel sad, we tend to seek loneliness in those moments, when in reality it is the least we need. Loneliness will only make us feel more empty and sad.</div><div><br /></div><div>This is where EI does its job, to break the circles in both cases and allow us to break out of those emotions and change our moods for our good.</div><div><br /></div><div>Dr. Dolf Zillman, a psychologist at the University of Alabama, says that in the case of anger, it is possible to break the cycle by changing our focus of attention with some other different activity, such as going for a walk, reading a book, etc. If we can break the circle, the anger will dissipate and reason will return to us. The same happens in the case of sadness, occupational therapy is the best to lift your spirits. Using our curiosity and exploring our abilities will make us change our mood more easily.</div><div><br /></div><div>If we make use of these strategies when we begin to feel angry or sad, we are using and at the same time developing our Emotional Intelligence.</div></div><div><br /></div><h3>- The enthusiasm and passion for life</h3><div><div>The individual's ability to manage emotions is a predictor of success in that person's life. Our emotions can affect our ability to think, plan, concentrate, make decisions, etc.</div><div><br /></div><div>So the emotional load of people, together with their skills to handle them, define the success in the future of each one.</div><div><br /></div><div>Channeling emotions toward a more productive end turns out to be a great skill. Whether it's controlling impulses, delaying gratification, regulating moods to facilitate thinking and reflection, motivating yourself to persevere and coping with setbacks, taking an optimistic attitude toward the future, all of this. seems to demonstrate the great power of emotions as guides that determine the effectiveness of our efforts.</div></div><div><br /></div><h3>- Empathy</h3><div><div>"The word empathy comes from the Greek empatheia, which means 'to feel within', and denotes the ability to perceive the subjective experience of another person. Various studies have made it possible to identify this ability from a very early age, such as in babies, who are affected by the cry of another baby, or children who share their toys when they see another child cry.</div><div><br /></div><div>The ability to feel the same emotions as another opens the door to communication with other people, thereby making a special connection. If to this we add the ability to control our emotions, the performance of that person is highly emotionally intelligent.</div><div><br /></div><div>Emotional intelligence is not a myth, it is a human capacity that we can and must develop. As we do, we will be happier people in harmony with the environment.</div></div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-37490613641029769592020-11-23T03:42:00.000-08:002020-11-23T03:42:07.306-08:00Laughter equals Wellbeing<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-nulcrQJa538/X7ufthvbUWI/AAAAAAAABN4/KB1sA-bWhEICuCKk4IF4COeuFTiyUwoSQCLcBGAsYHQ/s1880/ezgif.com-gif-maker%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Laughter equals Wellbeing" border="0" data-original-height="1253" data-original-width="1880" height="426" src="https://1.bp.blogspot.com/-nulcrQJa538/X7ufthvbUWI/AAAAAAAABN4/KB1sA-bWhEICuCKk4IF4COeuFTiyUwoSQCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25281%2529.webp" title="Laughter equals Wellbeing" width="640" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: left;"><div style="text-align: center;">Laughter greatly affects our well-being. In fact, various specialists have proven that it has a positive impact on our health.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">For example, according to Dr. Lee S. Berk, professor at Loma Linda University, California (United States), laughing helps us generate antibodies in our airways, which strengthens our immune system.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">But not only that, it has also been proven that laughter can be considered an aerobic exercise, since laughing vigorously for one minute is equivalent to 10 minutes on rowing exercise machines, according to studies by Dr. William Fry of Stanford University.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Another benefit of laughter is that it works as a natural pain reliever,</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Now that you know the benefits of laughter, do you dare to laugh more?</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-28929383308212773602020-11-09T06:58:00.001-08:002020-11-09T06:58:15.904-08:00Sleep patterns also influence our health: having regular hours and going to bed early helps us to be healthier<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-t36vmRmrklA/X6lYYBGwWtI/AAAAAAAABEE/LTdb4ryjwWMhD5ZNNQCNc6z5puVUsmpPwCLcBGAsYHQ/s1366/ezgif.com-gif-maker%2B%25287%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sleep patterns also influence our health: having regular hours and going to bed early helps us to be healthier" border="0" data-original-height="881" data-original-width="1366" height="412" src="https://1.bp.blogspot.com/-t36vmRmrklA/X6lYYBGwWtI/AAAAAAAABEE/LTdb4ryjwWMhD5ZNNQCNc6z5puVUsmpPwCLcBGAsYHQ/w640-h412/ezgif.com-gif-maker%2B%25287%2529.webp" title="Sleep patterns also influence our health: having regular hours and going to bed early helps us to be healthier" width="640" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"> In Spain we tend to have a rather nocturnal life schedule: we have dinner several hours later than in the rest of Europe and we usually go to bed later. For many of us it is almost impossible to meet the usual recommendation of eight hours sleep during the week. However, changing our sleep habits may be more important to our health than it seems.</div><p></p><p style="text-align: center;"><br /></p><p style="text-align: center;">A few days ago, the first results obtained in one of the most recent reviews of systematic reviews that have been made in relation to sleep began to be published in the journal Applied Physiology, Nutrition, and Metabolism.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">What they have found in this review of other reviews is that, on the one hand, going to sleep earlier and maintaining regular patterns of sleep and wake times would be positively associated with better health. But, in addition to this, this review answers the million dollar question: how many hours do you have to sleep?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-k6eKanx8BPI/X6lYn8_b4QI/AAAAAAAABEM/XPmHqBGKX5cCkJEO0igdKH6FaYsZYk_7wCLcBGAsYHQ/s1366/ezgif.com-gif-maker%2B%25288%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sleep patterns also influence our health: having regular hours and going to bed early helps us to be healthier" border="0" data-original-height="856" data-original-width="1366" height="402" src="https://1.bp.blogspot.com/-k6eKanx8BPI/X6lYn8_b4QI/AAAAAAAABEM/XPmHqBGKX5cCkJEO0igdKH6FaYsZYk_7wCLcBGAsYHQ/w640-h402/ezgif.com-gif-maker%2B%25288%2529.webp" title="Sleep patterns also influence our health: having regular hours and going to bed early helps us to be healthier" width="640" /></a></div><div style="text-align: center;"><br /></div><p style="text-align: center;">This review finds that, as far as a better relationship with health is concerned, sleeping between seven and eight hours is the time period with the greatest association. Furthermore, according to the results, no differences were observed based on age.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">In the first case, 41 different investigations were evaluated with around 92,340 participants from 14 different countries. In the second case, 36 systematic reviews were analyzed with more than four million people from 30 different countries.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">In any case, the researchers warn that the quality of the evidence was not always good, in the case of hours of sleep most of the investigations were based on self-reports and, in some cases, the studies did not adjust the results for age, gender , socioeconomic status, etc. In any case, reviews like these bring us one step closer to knowing the best recommendations to take care of our health through sleep.</p><p style="text-align: center;"><br /></p><p style="text-align: center;">Images | Unsplash</p><p style="text-align: center;">Source :<a href="https://www.vitonica.com/wellness/patrones-sueno-tambien-influen-nuestra-salud-tener-horarios-regulares-acostarnos-pronto-nos-ayuda-a-estar-sanos">vitonica</a></p>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-68319938837232289282020-11-09T06:53:00.001-08:002020-11-09T06:53:19.059-08:00The five most important nutrition lessons you need to know if you are looking to lose weight<p style="text-align: center;"><a href="https://1.bp.blogspot.com/-V1XqxYJG6I0/X6lWOXrhGyI/AAAAAAAABDk/0--0L10VKpcfxrqAkZGGH1-rTiAra0jhQCLcBGAsYHQ/s1351/ezgif.com-gif-maker%2B%25285%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The five most important nutrition lessons you need to know if you are looking to lose weight" border="0" data-original-height="901" data-original-width="1351" height="426" src="https://1.bp.blogspot.com/-V1XqxYJG6I0/X6lWOXrhGyI/AAAAAAAABDk/0--0L10VKpcfxrqAkZGGH1-rTiAra0jhQCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25285%2529.webp" title="The five most important nutrition lessons you need to know if you are looking to lose weight" width="640" /></a></p><div style="text-align: center;"><br /></div><p></p><p style="text-align: center;">If we look for changes in our body composition, it is not only valid with that of "I already eat healthy", "I already eat five meals a day" or "I already avoid these foods that make you fat."</p><p style="text-align: center;"><br /></p><p style="text-align: center;">This is not enough and even things like the five meals are practically irrelevant in most cases. In this article we explain five nutrition lessons that you should know to lose fat or weight.</p><h3 style="text-align: center;">1. Calories matter</h3><p style="text-align: center;">As we said, it is not enough to eat what we consider good.</p><p style="text-align: center;">We do not doubt that you follow a diet rich in fruits, vegetables, quality proteins and healthy fats but when looking for a loss of fat and weight, calories matter.</p><p style="text-align: center;">This way you must know your maintenance calories (basal metabolism multiplied by an activity factor) and apply a deficit of between 15% and 20% approximately.</p><p style="text-align: center;"><br /></p><h3 style="text-align: center;">2. Correctly distributes the three macronutrients</h3><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-434inD9kWXQ/X6lW2BoUQMI/AAAAAAAABDs/ZdyOxDB4VNM3hDpJJ3ZCqizjLhT9XDlTwCLcBGAsYHQ/s679/ff.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The five most important nutrition lessons you need to know if you are looking to lose weight" border="0" data-original-height="467" data-original-width="679" height="440" src="https://1.bp.blogspot.com/-434inD9kWXQ/X6lW2BoUQMI/AAAAAAAABDs/ZdyOxDB4VNM3hDpJJ3ZCqizjLhT9XDlTwCLcBGAsYHQ/w640-h440/ff.webp" title="The five most important nutrition lessons you need to know if you are looking to lose weight" width="640" /></a></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">Once we know the importance of applying the first lesson regarding calories, it is important to correctly distribute these in the three macronutrients: proteins, fats and carbohydrates.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">At this point it is important to remember that all the advice we give here requires a daily tracking of the food we eat and its more or less exact amounts.</div></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">If we want to lose fat, the ideal is to start by setting the total daily grams of protein, which can range between 2 and 2.5 grams per kilo of weight, although in specific contexts and protocols it can increase up to 3 grams. If you are overweight or obese, do these calculations based on your fat-free mass, not your total body weight.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Second, we must fix fats, which can generally range between 0.7 and 1.5, although in low-carb or keto protocols they can exceed this higher margin to the detriment of carbohydrates.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Finally, the remaining calories are allocated to carbohydrates, taking into account that each gram of protein and carbohydrates contributes 4 kcal. per gram and each gram of fat, 9.</div></div><div style="text-align: center;"><br /></div><h3 style="text-align: center;">3. Don't forget about micronutrients</h3><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-8tqV0g9gKWA/X6lXKFyFWvI/AAAAAAAABD4/rf116Gbu63YHqZWMJRTnuXZPoTiieQiAwCLcBGAsYHQ/s650/ezgif.com-gif-maker%2B%25286%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The five most important nutrition lessons you need to know if you are looking to lose weight" border="0" data-original-height="420" data-original-width="650" height="414" src="https://1.bp.blogspot.com/-8tqV0g9gKWA/X6lXKFyFWvI/AAAAAAAABD4/rf116Gbu63YHqZWMJRTnuXZPoTiieQiAwCLcBGAsYHQ/w640-h414/ezgif.com-gif-maker%2B%25286%2529.webp" title="The five most important nutrition lessons you need to know if you are looking to lose weight" width="640" /></a></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">Once the two previous lessons have been completed and internalized, we cannot ignore the fact that eating is not a means to an end such as losing fat, you have to think long-term and in health, and for this the body needs micronutrients to function well, which includes vitamins, minerals or fiber.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">That said, it is important that you consume fruits and vegetables daily or at least if you do not consume much of one of the two, that the other is so highly varied that it compensates the lower intake of the other. A good recommendation is to try to consume as many different colors as possible when choosing fruits and vegetables. The color of the food says a lot about the color and appearance it will have on the outside.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Notice that we are not talking about multivitamins, but about fruits and vegetables.</div></div><div style="text-align: center;"><br /></div><div><h3 style="text-align: center;">4. Don't give more importance to timing than to the other three factors</h3><div style="text-align: center;">Timing is the time of day when we ingest the nutrients. It is important? Yes, but not as much as meeting calories, macro and micronutrients.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">An example of timing is if we eat more meals a day or less, or if we take more carbohydrates at breakfast or dinner or even if we eat the protein shake (in case we want to take it) when we leave the gym. The decisions we make in these cases shape the timing.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Drinking a protein shake after training is no more important than getting your daily protein count.</div></div><div style="text-align: center;"><br /></div><h3 style="text-align: center;">5. When you handle all of the above perfectly, think about supplements</h3><div><div style="text-align: center;">The last lesson. Supplements can put the icing on the cake depending on the context. There are no mandatory supplements unless you are vegetarian and vegan or have any condition that requires them.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">There are supplements of all kinds: for general health, for performance, to help us meet nutritional requirements (proteins, carbohydrates ...), for fat loss ...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">But remember, the nutritional supplement industry is governed by the same laws as any other type of industry: supply and demand. These laws make a wide range of supplements of all kinds available to the customer that do not always meet the buyer's expectations.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Keep the above in mind when buying any supplement. Your expectations of him may never be met or you may even be buying something that has no evidence in humans or that only exists in sick people or very specific population groups. Of course, a supplement will never ignore the fact that the rest of the diet must comply with all of the above.</div></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Images | Pixabay, Unsplash, iStock</div><div style="text-align: center;">Source : <a href="https://www.vitonica.com/dietas/cinco-lecciones-nutricion-importantes-que-tienes-que-conocer-que-buscas-perder-peso">vitonica</a></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com6tag:blogger.com,1999:blog-3686669125848182912.post-18108754768191198412020-11-09T06:43:00.002-08:002020-11-09T06:43:11.225-08:00Bulk diet: how many calories, how many meals, when to eat them, and which foods to prioritize<p style="text-align: center;"><a href="https://1.bp.blogspot.com/-9inXKQUb0Mw/X6lS05oyTnI/AAAAAAAABDM/Ycnj3eBW9QkhS150FF4eSx69KCGGA4d9gCLcBGAsYHQ/s1254/ezgif.com-gif-maker%2B%25283%2529.webp" style="margin-left: 1em; margin-right: 1em;"><img alt="Bulk diet: how many calories, how many meals, when to eat them, and which foods to prioritize" border="0" data-original-height="837" data-original-width="1254" height="428" src="https://1.bp.blogspot.com/-9inXKQUb0Mw/X6lS05oyTnI/AAAAAAAABDM/Ycnj3eBW9QkhS150FF4eSx69KCGGA4d9gCLcBGAsYHQ/w640-h428/ezgif.com-gif-maker%2B%25283%2529.webp" title="Bulk diet: how many calories, how many meals, when to eat them, and which foods to prioritize" width="640" /></a></p><div style="text-align: center;">There is already a lot written about the bases necessary to gain muscle mass. If we had to choose the main pillars that support this process, we would talk about two points:</div><div style="text-align: center;"><span style="text-align: right;"> </span></div><blockquote style="border: none; margin: 0px 40px 0px 0px; padding: 0px;"><div style="text-align: left;"><ul style="text-align: right;"><li style="text-align: center;">Hypercaloric diet </li></ul></div></blockquote><blockquote style="border: none; margin: 0px 40px 0px 0px; padding: 0px;"><div style="text-align: left;"><ul style="text-align: right;"><li style="text-align: center;"> Strength training</li></ul></div></blockquote><p style="text-align: center;">In this way, we need to combine strength training and a hypercaloric diet. Of course, we must continue to maintain an active lifestyle in general.</p><p style="text-align: center;">Training and being active is surely understood, but how does following a hypercaloric diet work? This is what we will cover in this article.</p><h3 style="text-align: center;">How many calories should i eat? </h3><div><div style="text-align: center;">What is not measured cannot be improved and that is that we cannot go blind when it comes to ingesting calories, that is to say, it is not worth us with statements like "I already eat a lot". We must estimate what our maintenance calories are and after knowing them apply a surplus. What to say has that we must also keep a record of what we eat to know if we are maintaining the proposed surplus. A good way to track your diet is with apps such as Fatsecret or MyFitnessPal.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Calculating our maintenance caloric needs is simple, we simply have to know our basal metabolism and multiply it by an activity factor. Basal metabolism is nothing more than the energy expenditure that we produce simply by living and the magnitude of this energy expenditure depends on variables such as weight, height, age, fat percentage and gender. Basal metabolism can be calculated in a simple way using the Harris-Benedict formula.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Finally, the activity factor is nothing more than a rough average of the different levels of activity that a person can have. If you work in an office and do not practice any sport, which we do not recommend, your activity factor would be 1.2, sedentary. On the other hand, if you have a physical job such as a postman or bricklayer and you practice sports more than five days a week, your activity factor would be closer to 1,725, which is very active.</div></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">Once we have the estimated maintenance calories, applying a reasonable and consistent caloric surplus will roughly increase your maintenance calories by 15-20%. In this way, if you are a man and have a maintenance caloric expenditure of 2500 kcal., You can aim for a surplus of between 375 and 500 kcal, that is, 2875-3000 kcal.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">On the other hand, if you are a woman with a maintenance caloric expenditure of 2050 kcal. We would be talking about target calories of between 2350 and 2460 kcal.</div></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>With these figures we can expect a weekly weight gain of between 0.5 and 0.7% of body weight approximately.</b></div><div style="text-align: center;"><b><br /></b></div><h3 style="text-align: center;">How many meals should I eat a day?</h3><div><div style="text-align: center;">Although it is true that the number of meals is indifferent when it comes to gaining or losing weight, depending on the goal we have, it may be more reasonable to do more or less, not because of any effect on metabolism but because of a simple optimal management of total calories.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">In our case, we want to gain muscle, the ideal would be to move between four and six meals for most people. This is due to the fact that the daily availability of total calories is increased, so for satiety issues it is surely convenient to distribute those calories in four, five or six intakes.</div></div><div style="text-align: center;"><br /></div><h3 style="text-align: center;">At what time should I make meals?</h3><div><div style="text-align: center;">This refers to the timing of a diet. Timing is the time of day when we ingest the nutrients.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">An example of timing is if we eat more meals a day or less, or if we take more carbohydrates at breakfast or dinner or even if we eat the protein shake (in case we want to take it) when we leave the gym. The decisions we make in these cases shape the timing.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Drinking a protein shake after training is no more important than getting your daily protein count.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">The only advice you have to take into account is to eat meals at the times that suit you, equitably distributing the daily proteins in each meal and trying to concentrate the carbohydrates of the day in the hours around training, preferably after .</div></div><div style="text-align: center;"><br /></div><h3 style="text-align: center;">What foods should you prioritize?</h3><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-95JBeguZrRo/X6lU4URFhlI/AAAAAAAABDY/qb0J6q6gK2QJL-KY51Qo-A9Qd-hAInu9ACLcBGAsYHQ/s1050/ezgif.com-gif-maker%2B%25284%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bulk diet: how many calories, how many meals, when to eat them, and which foods to prioritize" border="0" data-original-height="700" data-original-width="1050" height="426" src="https://1.bp.blogspot.com/-95JBeguZrRo/X6lU4URFhlI/AAAAAAAABDY/qb0J6q6gK2QJL-KY51Qo-A9Qd-hAInu9ACLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25284%2529.webp" title="Bulk diet: how many calories, how many meals, when to eat them, and which foods to prioritize" width="640" /></a></div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">It depends on the context in which we find ourselves, it is convenient to select the foods in our diet through one strategy or another.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">In a diet with a caloric deficit, the perspective would be different, but if we are looking to gain weight, we must select foods that are not very dense in nutrients, that is, those that provide a great variety and quantity of nutrients with the lowest caloric intake. The reason these foods should be used in moderation is because they can fill us up too quickly and make it difficult for us to eat the rest of the total calories.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Examples of them are vegetables like kale or broccoli, tubers like potatoes or sweet potatoes or legumes in general.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">We must not misinterpret what we are commenting on here. Of course we can eat vegetables, tubers or legumes but we may need to prioritize other foods that are easier to digest.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">There are people who need more than 3,500 calories to gain weight, so getting to cover all this volume of calories with foods like those mentioned can be an odyssey. That is why it is more interesting to use non-whole grains or even sugary products to allow us to cover the carbohydrate needs. Of course, in the context of a diet that covers vitamins, minerals and fiber.</div></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Images | iStock, Unsplash</div><div style="text-align: center;">Source: <a href="https://www.vitonica.com/dietas/dieta-volumen-cuantas-calorias-cuantas-comidas-cuando-hacerlas-que-alimentos-priorizar">vitonica</a></div><p></p>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com0tag:blogger.com,1999:blog-3686669125848182912.post-60063726244700434962020-11-09T05:59:00.003-08:002020-11-09T05:59:33.903-08:00It is possible to gain muscle by training only two days a week<p><a href="https://1.bp.blogspot.com/-w9m3Ag-Jq2k/X6lKBKAS44I/AAAAAAAABCw/enSgD1t57poWFL2k8axHb4vZCOJs2vbDQCLcBGAsYHQ/s1254/ezgif.com-gif-maker.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="It is possible to gain muscle by training only two days a week" border="0" data-original-height="837" data-original-width="1254" height="428" src="https://1.bp.blogspot.com/-w9m3Ag-Jq2k/X6lKBKAS44I/AAAAAAAABCw/enSgD1t57poWFL2k8axHb4vZCOJs2vbDQCLcBGAsYHQ/w640-h428/ezgif.com-gif-maker.webp" title="It is possible to gain muscle by training only two days a week" width="640" /></a></p><br /><p></p><p style="text-align: left;">Many times due to lack of time we are not able to train more than twice a week and, since we think that this way we will not achieve anything, we decide to stay at home and do nothing.</p><p style="text-align: left;">The reality is that it is a mistake to stop training and exercise because you are not able to do it perfectly, but we are also going to see that it is possible to achieve results despite exercising "only" twice a week.</p><h3 style="text-align: left;">? Is it possible to improve health and gain muscle by training a few days a week</h3><div style="text-align: right;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Wz6sTPeC9Vo/X6lKh9BkR2I/AAAAAAAABC4/gkw_G4ze2kMM2IYqRPiFkhShLnHcIdIUgCLcBGAsYHQ/s1254/ezgif.com-gif-maker%2B%25281%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="It is possible to gain muscle by training only two days a week" border="0" data-original-height="836" data-original-width="1254" height="426" src="https://1.bp.blogspot.com/-Wz6sTPeC9Vo/X6lKh9BkR2I/AAAAAAAABC4/gkw_G4ze2kMM2IYqRPiFkhShLnHcIdIUgCLcBGAsYHQ/w640-h426/ezgif.com-gif-maker%2B%25281%2529.webp" title="It is possible to gain muscle by training only two days a week" width="640" /></a></div><br /><div style="text-align: left;"><div>In this study, the difference between training twice a week or three as long as the same volume was maintained was compared and they realized how the latter, the volume, is more important than the number of days you go to the gym.</div><div><br /></div><div>The best thing about the experiment is that it was done with both women and men without training, but in case there are doubts, here we have another study with a similar approach and similar results. In this case only with women.</div><div><br /></div><div>In the end, it seems to be clear that the volume of training we do and also how many times a week we train each muscle is more important than how many times you go to the gym a week. As we see in this other study, despite maintaining the same volume, it is better to train each muscle group twice a week than once alone, therefore we have to solve this with good planning.</div><div><br /></div><h3 style="text-align: right;">What should a twice-a-week workout be like?</h3><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-ObJYQAeGUsI/X6lK1GO7sNI/AAAAAAAABDA/tul1Jl1PnvM4uWxlHrl6jsMyCthqSjskwCLcBGAsYHQ/s1294/ezgif.com-gif-maker%2B%25282%2529.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="It is possible to gain muscle by training only two days a week" border="0" data-original-height="811" data-original-width="1294" height="402" src="https://1.bp.blogspot.com/-ObJYQAeGUsI/X6lK1GO7sNI/AAAAAAAABDA/tul1Jl1PnvM4uWxlHrl6jsMyCthqSjskwCLcBGAsYHQ/w640-h402/ezgif.com-gif-maker%2B%25282%2529.webp" title="It is possible to gain muscle by training only two days a week" width="640" /></a></div><br /><div><div>In this case I have it clear. We must have a high training volume per day and a frequency of two workouts per muscle group per week, so we simply have one option: full body workouts with small changes.</div><div><br /></div><div>In full body workouts, as the name suggests, we will work the entire body in each of the workouts and as in this case we will go twice a week we will be making sure to reach a frequency of two workouts per muscle group per week.</div><div><br /></div><div>We can only correct the volume problem and for this we will simply add more accessory exercises. There is no need for further complication. We continue to base our training on basic exercises such as squats, deadlifts, bench press, military press and rowing and after those exercises we start doing accessory exercises for the shoulder, chest, back, arms or legs, changing every day so as not to always repeat the same ones. .</div><div><br /></div><div>This article was originally published by Víctor Falcón in April 2018 and has been revised for republication.</div><div><br /></div><div>Images | iStock</div></div></div></div>TalafarPlushttp://www.blogger.com/profile/00579546768168924656noreply@blogger.com6