Pilates or Yoga [Infographic]

Originally Published on northwestpharmacy.com

Which Practice is for You?

Pilates and yoga are two popular workouts that, to the untrained eye, may appear like the same thing. Although they do have some similarities their difference make them two separate workout styles. Pilates’s slow and controlled movements vs. the held positions of yoga are just one way these two workouts differ.

If you’re looking to increase your muscle strength and tone, yoga may be the workout for you. If you’re looking for a workout that improves core strength and stability, then try out pilates. Take a look through this infographic to figure out which one is right for you.

Double Food – Environmental Pyramid model

The food model traditionally adopted in the Mediterranean countries (particularly in Italy, Spain, Portugal, Greece and southern France) is characterized by its nutritional balance and is in fact recognized by many food scientists as one of the absolute best for what concerns the physical well-being and prevention of chronic diseases, especially cardiovascular diseases.

This is the food model that has been considered for the construction of the nutritional part of the Double Pyramid, introduced in 2010.

Maintaining the nutritional part of the Double Pyramid and replacing the environmental one with the revision that resulted from the elaborations of this new edition, the following is the updated BCFN Double Pyramid.

The Double Pyramid for adults

Originally Published on Barrilla

A model for people’s wellbeing and protecting the environment

What is the environmental impact resulting from production, distribution, and consumption of food? To answer these questions, the Barilla Center for Food & Nutrition created the Double Food – Environmental Pyramid model, a tool that compares the nutritional aspect of foods with their environmental impact.

A unique food model created to protect the wellbeing of people and the environment

The environmental pyramid was created by studying and measuring the impact of foods already present in traditional food pyramids on the environment, and placing them along an upside down pyramid, where foods placed at the lowest level (at the peak of the triangle) have the lowest environmental impact. Placing the two pyramids next to each other, the “Double Food-Environmental Pyramid” allows people to see seen that the foods that area advised to be eaten more, are also, generally, those that have the lowest environmental impacts. On the other hand, foods that are advised to be eaten less are also those that have a greater environmental impact.

The Double Pyramid for growing children

For the construction of the Double Pyramid “for those who are growing”, the same approach was employed as the one used to achieve the “adult” version by placing alongside the usual environmental pyramids, the food ones that had been made by taking into account the nutritional needs of children and adolescents. When considering children, or more generally, people who are still growing (up to 20 years of age), certain foods take on a different importance. The guidelines of the USDA – United States Department of Agriculture (one of the references considered), suggest a different distribution of sources of protein – especially meat – than that of adults, without affecting the mode of reading the double pyramid: foods with the lowest environmental impact are the ones most recommended for consumption.

Summary of macro-guidelines for healthy growth

  • Adopt a healthy and balanced diet that daily alternates all the main foods that supply all the nutrients and micro-nutrients (calcium, iron, vitamins, etc.) that children and adolescents need.
  • Avoid excessive intake of calories by consuming high-calorie or high-fat foods.
  • Divide up the intake of nutrients during the day in a balanced way, ensuring that there is a balance between animal and vegetable proteins, simple and complex sugars (by eating less sweets and more bread, potatoes, pasta or rice), vegetable and animal fats (using less lard and butter and more olive oil).
  • Reduce the intake of salt to a minimum in order to reduce additional risk factors for developing hypertension, especially in adulthood.
  • Distribute food intake over five times in the day: breakfast, morning snack, lunch, snack and dinner.
  • Avoid eating food outside the five times previously identified.
  • Engage in physical activity for at least an hour a day, including that of both sports and just playing.
  • Minimize a sedentary lifestyle as much as possible, particularly the time spent in front of a video screen (television and computers).

GOOD FOR YOU, SUSTAINABLE FOR THE PLANET

Source:
Barilla website

Be Eco: Join the Green and Share the Love!

Pros & Cons of Food Supplements

Half of American adults take some type of supplement. Photo Credit Thinkstock Images/Stockbyte/Getty Images

Over half of the adults in the U.S. use at least one type of dietary supplement, the most common being multivitamins, according to the Centers for Disease Control and Prevention. The term “supplements” encompasses a variety of products such as vitamins and minerals, herbs and enzymes. Taking the right supplements can be beneficial to your health, but they are not without risk. Never take any type of supplement without first talking to your doctor.

Continue reading “Pros & Cons of Food Supplements”

Prevent colds and flu in winter with these top immune-boosting tips

3WednesdaysStrengthen your immune system naturally

The best thing you can do to protect yourself from colds and flu this winter is to strengthen your immune system naturally with immune-boosting foods and nutritional supplements.

Raw garlic in the diet is very beneficial, however cooking garlic can destroy some of its health-promoting compounds. One way to get around this problem is to take Kyolic aged garlic extract. The natural ageing process increases antioxidant levels and enhances garlic’s immune boosting powers. It also has the added benefit of being odourless.

Vitamin C is an extremely important nutrient for boosting immunity. Include plenty of foods high in vitamin C in the diet, including fresh fruits and vegies, especially citrus fruits, kiwi fruit, strawberries, broccoli, cabbage and parsley. A vitamin C supplement is also recommended to ward off colds and flu, take around 2-3 g a day.

Zinc is another important mineral needed for healthy immune function. Zinc is found in foods such as red meat, chicken, fish, dairy foods, eggs, legumes and sunflower and pumpkin seeds. Taking a zinc supplement is also beneficial, around 45mg a day.

Spirulina is a type of sea algae that is considered a superfood due to its extraordinary health-promoting elements. Spirulina can stimulate immune function; it’s anti-cancerous and rich in nutrients such as iron and selenium which act as powerful antioxidants in the body. Spirulina can be taken in capsule or tablet form (around 5g day, or add a teaspoon of powder to smoothies or juice).

More great immune-boosting foods that should be included in the diet include miso, ginger, garlic, onion, yoghurt, green tea and seaweed.

There are some key herbs that naturopaths and herbalists commonly use to strengthen the immune system and offer protection against colds and flu, including astragalus, andrographis, Echinacea and olive leaf.

A good healthy diet is fundamental to good health and a strong immune system. A majority of your diet should be made up of unprocessed, natural foods such as fresh fruits, vegies, legumes, wholegrains, nuts and seeds.

Having a well-balanced diet will supply you with all the essential nutrients your body needs for a healthy immune system such as zinc, vitamin A and C, selenium and iron.

Read our fact sheet on antioxidants.

Discover more from our nutrition expert Lisa Guy here.

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