Thyroid hormones changes: how to identify them

Thyroid hormones play an integral role in regulating the body's temperature and production of energy. In addition, thyroid hormones regulate protein synthesis and enzyme production at the cellular level.

Thyroid hormone deficiencies may be suspected clinically whenever an insidious slowing of the metabolism is observed as might be the case with protracted fatigue, low energy, depression, mental asthenia, coldness or cold extremities, fluid retention, or diffuse hair loss.

Conversely, thyroid hormone excess may be suspected when the opposite clinical picture is observed: excess energy, palpitations, anxiety, nervousness ("like I'm going to jump out of my skin"), short sleep, or feeling like everything is moving too fast".

Physically, such thyroid excess may present as heat intolerance, diarrhea, idiopathic weight loss without loss of appetite, fine tremor of the extremities, and in prolonged cases, exophthalmia.

The right medical treatment combined with the best diet helps to...

Continue Reading...

What is Flexible Dieting?

It´s a very popular diet in the fitness world and in the academies. The first to start practicing flexible dieting were bodybuilders, who were looking for a more flexible diet as long as macronutrient goals of the day were achieved.

The proposal is to calculate the daily amount of your macronutrients (carbohydrates, proteins, fats) according to your routine and you need to reach them using an app to count the number of macros ingested in the day.

In this diet, what matters is not the food itself, but the macronutrient, so one great mistake of this fad diet is to use the foods to reach a determined amount per day without considering its nutritional quality.

Another flaw in the flexible diet is that usually, those who guide this type of diet are coaches who are not health professionals and end up not taking into account important aspects such as patient's clinical history, biochemical individuality among other important factors and who do not have the ability to prescribe any...

Continue Reading...

Vegan diet: how does it work?

Veganism is a philosophy of life, based primarily on an ethical ideal and aimed at fighting the exploitation of animals. For this reason, the vegan diet is a plant-based diet, free of all animal foods such as meat, dairy, eggs, and honey.

People who adopt veganism in their lives, contrary to what many think, eat very well and in a varied way and nothing monotonous. Vegans eat any type of plant food origin, such as cereals, fruits, vegetables, tubers, vegetables, roots, mushrooms, seeds, among others.

Many people confuse vegan diet with vegetarian diet, know the main differences:

  • Egg-Lacto-vegetarian: it does not eat meat, but it consumes foods of animal origin (milk, eggs, and honey, for example).
  • Lacto-vegetarian: it does not eat meats and eggs, including products that use eggs as an ingredient.
  • Strict vegetarian: DO NOT EAT anything that is of animal origin.
  • Vegan: DO NOT CONSUME anything that is of animal origin, either in food, clothing and other aspects of life.

Compared to...

Continue Reading...

What is Irritable Bowel Syndrome (IBS)?

What is Irritable Bowel Syndrome (IBS)?

 

It is a digestive disorder that is characterized by a group of common symptoms including recurrent abdominal pain and discomfort, as well as changes in bowel habits such as frequency and consistency of your stool.

IBS is diagnosed when symptoms are present for at least three to six months and in the frequency of 3 days a month at least.


Main symptoms of IBS are:
Changes in normal bowel movements, including constipation and diarrhea.
Changes in the appearance of stools, including texture and color;
Swelling of the stomach;
Flatulence and belching;
Abdominal pains and cramps;
Nausea, heartburn or reflux;
Loss of appetite.


Exams: 
Expired hydrogen test
Food intolerance test

IBS Nutritional Treatment: 
Low fodmaps diet
Probiotic and Prebiotic Supplements

 

Some foods that we should avoid in IBS:
Milk and Dairy Products,
Gluten (wheat, barley, rye);
Refined sugar and flour;
Caffeine and alcohol;
Common allergens;
Spicy foods;
...

Continue Reading...

How to train for your body type

Have you ever compared yourself to someone who can build muscles faster than you? Or someone who can eat anything and never puts on weight?

The reason for that is that all of we have different body types, so we can´t compare to each other. Your body type is predominantly genetic, but that doesn’t mean you are doomed to your genetics.

Generally, there are three body types: ectomorph, mesomorph, and endomorph. It explains how the majority of people’s bodies work, being one or a combination of a couple. It is important to recognize which one you are so you understand how your body responds to food and exercise and what you need to do to get in shape and stay fit and healthy.

 

You can get a good idea of what those body types look like and where they are prone to store more fat (or muscle) from the image on this post. 

 

Ectomorph

  • Lean and long
  • Find it difficult to gain weight from either muscle mass or fat.
  • A slim body usually due to having a fast...
Continue Reading...

What is the best diet to lose weight?

What is the best diet to lose weight?

There are a lot of different diets for those who want to lose weight. However, there is no single diet that is considered suitable for everyone, but among so many fad diets, we have selected the best diets to share with you.

 Know some of these diets:

 Low-carb diet

The main basis of all low carb diets consists of decreasing the number of carbohydrates ingested and increasing the consumption of healthy proteins and fats.

To understand the reasons for this strategy, remember that every time you eat carbohydrates (fruits, bread, pasta, wheat, rice etc) they turn into sugar raising insulin and increasing the accumulation of body fat. Consume fewer carbohydrates reduces insulin levels facilitating the body fat burning, resulting in weight loss and the decrease of diseases related to insulin resistance

A low carb diet contains between 10-40% carbohydrates of the total energetic value of the diet.

It is a food strategy that restricts (does...

Continue Reading...

Foods that Strengthen your Immune System

If your immune system is strong and healthy, you can decrease your chances of getting sick and recover faster from diseases.

See what nutrients and foods you should include in your diet to improve your immune system.

  1. Vitamin C

Vitamin C is recognized for its antioxidant, antibacterial and anti-inflammatory properties. It also helps maintain a skin integrity, which acts as a protective barrier against infection.

Vitamin C sources: fruits like oranges, mandarin, guava, strawberries, acerola and lemon are rich in vitamin C and also broccoli, peppers etc.

2. Probiotics

Probiotics are beneficial bacteria that live in your gut and stimulate your immune system.

Studies show:

  • Probiotics may reduce the risk of developing upper respiratory tract infections by up to 42%
  • Sick people who regularly consume probiotics are up to 33% less likely to need antibiotics.

Make probiotic foods a regular part of your diet. Probiotic sources are kombucha, kefir of milk and kefir of water, in...

Continue Reading...

How can genetics influence our diet and exercise?

Uncategorized Feb 21, 2018

We know that diet is individualized, so there is no diet that is right for everyone. This biological individuality must be taken into account in order to achieve the best results in less time in a healthy way.

With advances in the scientific area, nutritional genetic map allows us to identify the genes responsible for the response to the various nutrients we eat.

Nutritional genetic map is the most modern tool for evaluating the patient's metabolic profile. Individual genetic analysis generates a report that indicates which nutrients each person has the best ability to metabolize: carbohydrates, fat or protein. In addition, the test reports: dietary sensitivities, metabolism of vitamins and minerals and type of diet recommended.

With these specificities, the dietitian can develop an individualized diet plan and give more effective guidelines to achieve its goal.

The examination is quite complete, in short, it is discovered:

  • Recommended diet type
  • Carbohydrate Response
  • Absorption of...
Continue Reading...

Are carbs really that bad?

low-carb weight loss Feb 03, 2018

So, we hear every day that sugars and carbohydrates are not good for us, that they make us put on weight if we have an excess amount of these. There is a bit of truth and non-truth here, let me explain this a little.

There are 3 types of carbohydrates – sugar, starch and fiber – and they are all made of sugar molecules. However, sugar also refers to as a type of carbohydrate called Simple Carbohydrate, which contains just one or two molecules of sugar. The Complex carbohydrates – starch and fiber – consist of many more molecules of sugar.

Simple carbohydrates are the minimal expression in which the body can absorb carbohydrates (they have a simple molecular structure and are made up of 1-2 sugar molecules) and they are absorbed very quickly by the system producing sugar peaks in the blood. The body then has to make a big effort to remove most of that sugar in the blood as a high concentration can be life threatening. This will initially result in fat/weight...

Continue Reading...

Ketogenic Diet

Have you heard about the ketogenic diet? 

           This diet was, and still is very used for people with epilepsy, being an alternative and non-drug treatment for it. It was observed that those people who did the diet, also lost weight. So, since 1960, this diet has been used for obesity and weight loss treatment.

            This style of the diet is characterized by a very low amount of carbohydrates (usually less than 20g/day), medium amount of proteins and high amount of fat, being in average divided as follow: less then 10% of total energy from carbs, 15-20% from proteins and 70% or more from fat.

            The weight loss happens because the body needs to find an alternative source of energy since it doesn’t have the energy from carbs. So, the central nervous system finds the energy that it needs from ketones –...

Continue Reading...
Close

90% Complete

Sign up to get my 10 favourite weight loss recipes

I will keep your email safe and I will never share your details.