tag:blogger.com,1999:blog-61206700771953704002024-03-14T06:25:14.010+02:00FitoriumA fitness,nutrition and health blog.Alexhttp://www.blogger.com/profile/10236759176882924169noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-6120670077195370400.post-38908005265059528962014-04-06T14:21:00.001+03:002014-04-09T13:46:45.831+03:00Jump start your day with a perfect breakfast...or none!<div style="line-height: 150%; margin-bottom: .0001pt; margin: 0in;">
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<span style="font-family: Georgia, Times New Roman, serif;">Good morning Fitorriors ! The way we start every morning has
a major impact on how productive and happy our whole day will be.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I'm going to give you two scenarios here (in terms of
nutrition):<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">a) you wake up, dress for work and decide to have breakfast;<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">b) you wake up, dress for work and decide not to have an
actual breakfast (or you don't have the time to do it).<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="background-color: white; color: #674ea7; font-size: large;">The Perfect Breakfast</span></b><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">If I were to give you an example of an optimal breakfast
menu, it would definitely contain eggs. <a href="http://fitorium.blogspot.ro/2014/02/eggs-bring-on-superfood-decomposing.html" target="_blank">You should eat eggs</a>! Whether you decide
to eat them in the morning, after you return from work, when you feed your dog
or when you're watching Game of Thrones - is totally up to you.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Starting your day with proteins however, has additional
benefits.</span></div>
<a name='more'></a><span style="font-family: Georgia, Times New Roman, serif;"><o:p></o:p></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Check this out : <<<span style="background: white;">Eating any breakfast was associated with increased feelings of fullness,
a reduced desire to eat, and lower levels of ghrelin (a hunger-stimulating
hormone) throughout the morning. But meaty, eggy breakfast was associated with
these benefits over the course of the entire day. Participants who had a lot of
protein in the morning also had reductions in their
"cravings-related" brain activity, and increased levels of a hormone
associated with satiety. They snacked less on fatty foods in the evening, as
compared to those who ate cereal or nothing. >></span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">I will give you a complete example of a
morning meal that I love to have :</span><o:p></o:p></span></div>
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<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 150%;">- </span><b style="font-family: Georgia, 'Times New Roman', serif; line-height: 150%;">2 boiled eggs</b><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; line-height: 150%;"> (you could also make
butter/ coconut oil omelets);</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZFIqDgHdkwBqCSEVJ2OIAigvQ5KphnkUfRRbgVm3XJQKdfaNHPMJ4jI3SaEBsIw5bNDcvx46E_84eQrDBkwlFp4GTNfq-oQrxrTiVDNZggBduEZELf6K3AiyzLmduNpGs7i4plb_McCbK/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZFIqDgHdkwBqCSEVJ2OIAigvQ5KphnkUfRRbgVm3XJQKdfaNHPMJ4jI3SaEBsIw5bNDcvx46E_84eQrDBkwlFp4GTNfq-oQrxrTiVDNZggBduEZELf6K3AiyzLmduNpGs7i4plb_McCbK/s1600/images.jpg" height="265" width="400" /></a><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- <b>some dairy</b> (and this is where things
vary: you can try different kinds of cheeses, yogurt, kefir, cottage cheese -
I'd say anything except milk. The conversation about milk is somewhat more complex. We will surely cover it in another post);</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- <b>some meat</b> (be creative and find out
what best suits you, BUT try to avoid extremely processed meats like salami and sausages);</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- <b>A LOT of vegetables</b> (anything that comes to mind really : tomatoes, cucumbers, bell peppers, broccoli, parsley, <a href="http://fitorium.blogspot.ro/2014/01/avocado-perfect-fruit.html" target="_blank">avocado (of course)</a>, green salad, kale, spinach. Put them on a separate plate. You need to have a big full-of-color vegetable plate; </span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- I love olives, so I eat some as well;</span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_IC1IDw_6WsyZxUA6NP1385JmtaW_oAQaezwC5bnC_-kei4xOOT8M4GAxg0HAR-lSoSXDRsTD9G9VbEUxmi_62noAxJTTe__9reZGXiJOxulda8Q5sFe_7E0Wr4UnVg5QRHvxvBnPazsw/s1600/images+(1).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_IC1IDw_6WsyZxUA6NP1385JmtaW_oAQaezwC5bnC_-kei4xOOT8M4GAxg0HAR-lSoSXDRsTD9G9VbEUxmi_62noAxJTTe__9reZGXiJOxulda8Q5sFe_7E0Wr4UnVg5QRHvxvBnPazsw/s1600/images+(1).jpg" height="320" width="251" /></a><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- Water or unsweetened green tea / coffee;</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">What's most important is to be versatile!
Try new things ! Your plate should look different every morning. <b><i>The principle should be: have complete proteins (this includes all animal products
and a few plant foods) and some fat</i></b>. This is exactly what's going to keep you
satiated until later on and this is also what your body truly needs, in order to
function properly. <b><i>Reduce carbohydrates to a minimum</i></b>: this means eat veggies
that have a lot of fiber and avoid eating bread, pasta, grains, sugar, rice and
almost any processed foods, which will spike your blood glucose levels, after which you'll crash. Fruits are not your best choice in the morning.
You'll be better off with the aforementioned !</span><o:p></o:p></span></div>
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<br /><span style="color: #674ea7; font-size: large;"><b>
Scenario number 2 - Skip breakfast:</b></span><o:p></o:p></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">If you decide not to eat anything or if
you can't find the time to eat before heading off for work - we
have a solution for you! </span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">You could try our <i>Fitocoffee</i>! Here's
the recipe:</span><o:p></o:p></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- make your coffee like you normally
would (it may be a good idea to invest in some organic coffee, as coffee beans are
one of the most pesticide-sprayed plants);</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">- add a tablespoon of coconut oil or MCT
oil;</span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Alex's note: Try adding 10g of protein powder (preferably isolate) for longer-lasting satiety.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-NW1ZjNvCWwL6bA5NNOCE1gxnuLPnPTU-tV_tVzh2PNPaPb0RTUn3_Ej9-7dBvfYDiu_ZJ87c_v8v-rTLtFoY8O-l3DQrvtDXg1iNYjQXFwaVH6xo_tXi0c4AphKdw-3QWChhfJtQ3vJL/s1600/Coffee-Quotes-61.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-NW1ZjNvCWwL6bA5NNOCE1gxnuLPnPTU-tV_tVzh2PNPaPb0RTUn3_Ej9-7dBvfYDiu_ZJ87c_v8v-rTLtFoY8O-l3DQrvtDXg1iNYjQXFwaVH6xo_tXi0c4AphKdw-3QWChhfJtQ3vJL/s1600/Coffee-Quotes-61.jpg" height="534" width="640" /></a></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><o:p></o:p></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">You could mix them in a shaker so that the
oil will blend with the coffee. I personally don't use the shaker. I just make
my coffee as usual and I add the coconut oil after. :)</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><br /></span></span></div>
<div style="margin: 0in;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 150%;">Why do we like it? Coconut oil is full of
medium-chain triglycerides (MCT) which is directly metabolized by the body (it</span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; color: #111111; line-height: 150%;"> goes straight to the liver from the
digestive tract)</span><span style="background-color: white;"><span style="line-height: 150%;">. This
- simply said- means tons of energy right-away. If you're looking to lose fat, skip the MCT oil as the body </span><span style="line-height: 24px;">preferentially uses medium-chain triglycerides, because their easier to metabolize, than long-chain triglycerides, namely your own fat.</span></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><u1:p></u1:p>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: Georgia, Times New Roman, serif;">Having coffee and skipping breakfast is a
wonderful idea if you're planning to lose some weight. Fat-burning is most intense
in the morning, because we haven’t eaten all night. And..<b><i>fasting is a high-fat meal…of your own
adipose tissue.</i></b> So it can actually be a good idea to skip breakfast and have you first meal (based on the same guidelines explained above) a few hours after the Cortisol Awakening Response (detailed below).</span></span><o:p></o:p></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: Georgia, Times New Roman, serif;">
Of course we like our coffee <b>unsweetened</b> as sugar is one of the main culprits
in everything that's bad out there (as explained in the next article). Especially in the early morning, when your
cortisol level is at its peak as it's trying to wake you up (something that's
called the Cortisol Awakening Response). At this moment it's not a good idea to throw
some fast absorbing glucose+fructose (a.k.a. sugar) in the equation.
That's even more important to keep in mind if you're struggling to lose weight. You can find out more about why it's a good idea to skip breakfast in <a href="http://athlete.io/products-2/">John Kiefer's Carb Nite and Carb Back-Loading</a>.<o:p></o:p></span></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><i><b><span style="color: #0b5394; font-family: Georgia, Times New Roman, serif;">So there you go ! The two scenarios revealed
! Let us know what you think about breakfast. Do you always eat something soon
after you wake up ? What are your favorite choices of morning traits ?</span></b></i></span><o:p></o:p></div>
Almahttp://www.blogger.com/profile/06646030624147355302noreply@blogger.com0tag:blogger.com,1999:blog-6120670077195370400.post-68906539243173776122014-02-27T21:39:00.002+02:002014-03-02T10:33:01.894+02:00Eggs: bring on the superfood (Decomposing Omegy)<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Hello fitorriors!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I hope you're having an eggcellent day. If not, don't worry! I'm going to brighten it up with this article about eggs (egg puns included - don't you just love puns?).</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTeFCooVv3CbVjlkpIYmm7ZNsCqJhogpvFU2JyRhSd1RyY51WbntxMRPmnh-uae_LX51VNexivM-mnM0MxQxjjMYS3KTbQxHucgN0tmC5NO8nRQikxtS0NBhBP9k7aV2Y2Mlz_fOu3g88B/s1600/Omegy.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTeFCooVv3CbVjlkpIYmm7ZNsCqJhogpvFU2JyRhSd1RyY51WbntxMRPmnh-uae_LX51VNexivM-mnM0MxQxjjMYS3KTbQxHucgN0tmC5NO8nRQikxtS0NBhBP9k7aV2Y2Mlz_fOu3g88B/s1600/Omegy.jpg" height="310" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">There's a reason the egg is part of Omegy's name and appearance.</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><u>Egg facts and nutrition</u></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br />
I just want to say something before we begin. Eggs are one of the best foods you can eat. Just make sure they come from a good source (like pasture-raised free-range chickens). It's not a coincidence the title has the word "superfood" in it. While every food should be carefully considered to fit one's dietary needs, I consider the egg to be a necessary part of any healthy diet. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
<u>Stop throwing away the yolk and start eating it</u></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Although it has been demonized as an artery-clogging, cholesterol-ridden food, eggs are not the enemy of your heart. Quite the contrary. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
Eggs contain a lot of cholesterol compared to other foods (up to 200 mg of cholesterol). All that cholesterol is going to...do absolutely nothing to your blood cholesterol levels. And neither is all the fat (especially the saturated fat) going to affect your blood lipid levels. It's more complicated than eat cholesterol and/or fat - get atherosclerosis and/or fat. </span><br />
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Eggs actually raise HDL-cholesterol levels (good) and change cholesterol-carrying LDL particles from small and dense (bad particles which cause atherosclerosis) to large, buoyant LDL (which is neutral as far as heart disease is concerned). </span><br />
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Look beyond the fact that eggs contain saturated fat and cholesterol (which do not influence your cardiovascular health, if not actually improve it, as we shall see in future posts) and you will find the egg has an abundance of nutritious substances. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
<u>Need a multi-vitamin? Boil an egg </u></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">The egg is a source of complete protein, meaning it contains all the essential amino acids humans require to function. It also provides several minerals and vitamins, most notably fat-soluble vitamins (which are found only in the yolk, so throwing that away is a waste of delicious healthiness). Among these are vitamin A, B2, B6, B9, B12, D, E, choline, iron, magnesium, potassium, calcium and the list goes on. Even <a href="http://fitorium.blogspot.ro/2014/01/decomposing-omegy-importance-of-omega-3.html">omega-3's</a> are present in various amounts, depending on the feed the hens were provided with (grass, bugs, kelp meal help increase the eggs' omega-3 content).</span><br />
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Antioxidants are also present in eggs, notably zeaxanthine and lutein. These help reduce oxidative stress, which is the main factor leading to clogged arteries. Another egg-ceptional way the egg protects our health!</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
An interesting fact about eggs is that every part of them is edible. Even the shell, which contains calcium carbonate, can be ground up and sprinkled on food. Yum! (I'm only partially kidding.)</span><br />
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Speaking of shells, the color of the eggshell does not give any clue as to how nutritious the egg actually is. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://upload.wikimedia.org/wikipedia/commons/e/ee/Egg_colours.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/e/ee/Egg_colours.jpg" height="188" width="320" /></a></span></div>
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Eggshell color is just a matter of preference and advertising (usually the latter affects the former). In most of the US, white eggs are preferred. In Europe, brown eggs are favored by many. Some associate white eggs with industrialization and brown eggs with local, organic eggs. There are other colors of eggs, including:</span><br />
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<tr><td style="text-align: center;"><a href="http://upload.wikimedia.org/wikipedia/commons/7/75/7oeufs.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/7/75/7oeufs.JPG" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: start;">dark brown eggs and...</span></td></tr>
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<tr><td style="text-align: center;"><a href="http://www.lespetitesgourmettes.com/wp-content/uploads/2010/03/greenblue.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="http://www.lespetitesgourmettes.com/wp-content/uploads/2010/03/greenblue.jpg" height="320" width="253" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">blueish, greenish eggs.</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">The blue eggs are laid by the Araucana breed of chicken and have been proven to be stronger against breakage. Despite this, not many prefer them.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
Marginally related fact: the Araucana looks like it has sideburns, which is a word derived from General Ambrose Burnside's name. The more you know...</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Look at that proud chicken, so dignified and ready to lay some blueish eggs!</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://upload.wikimedia.org/wikipedia/commons/3/3a/Araucana_hen_showing_ear_tufts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://upload.wikimedia.org/wikipedia/commons/3/3a/Araucana_hen_showing_ear_tufts.jpg" height="200" width="190" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6KHjL7Ldy8zDoftrn1H69ukADt774_JB-18ELi93iAb029rjQqhsPOG9znWrY3CUsbrAjEff_nH3phDQZhzoivc6kEp9pJd0v2YvgaMzhT4nB671VdcdWcGL7FCIkzF8UFcpbUaDGemA/s1600/Burnside+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6KHjL7Ldy8zDoftrn1H69ukADt774_JB-18ELi93iAb029rjQqhsPOG9znWrY3CUsbrAjEff_nH3phDQZhzoivc6kEp9pJd0v2YvgaMzhT4nB671VdcdWcGL7FCIkzF8UFcpbUaDGemA/s1600/Burnside+2.jpg" height="200" width="155" /></a></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><br />
<span style="font-size: large;"><u>Preparing and cooking eggs</u></span></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><u><br /></u></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;">While most bird and reptile eggs are edible, attention must be paid to cleaning and preparing them. All those times you saw someone drinking a raw egg, they were exposing themselves to the risk of contamination with Salmonella.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br />
Although the egg shell is a barrier against the bacteria and approximately only 1 in 30,000 eggs are contaminated with Salmonella, shells can be broken or weak, if laid by unhealthy chickens and eggs can by contaminated by Salmonella enteritidis and Salmonella typhimurium if not properly sanitized. Therefore, it's really important you wash eggs before preparing them and to be extra-safe, don't let surfaces and utensils that have been used to process raw eggs come in contact with food that's ready-to-eat.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span><span style="font-family: Georgia, 'Times New Roman', serif;">Eggs can be cooked not just by themselves but are used in all sorts of other dishes. They</span><span style="font-family: Georgia, Times New Roman, serif;"> can be cooked in a variety of ways, including </span><span style="font-family: Georgia, 'Times New Roman', serif;">boiled, </span><span style="font-family: Georgia, 'Times New Roman', serif;">fried and </span><span style="font-family: Georgia, 'Times New Roman', serif;">scrambled. But you probably knew these, so why not try the other <a href="http://en.wikipedia.org/wiki/List_of_egg_dishes">119 other ways to cook your eggs</a>? You can probably skip the entry on "balut". Seriously, don't look. Whatever you do, don't google it.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://cdn.funnie.st/wp-content/uploads/2013/12/what-has-been-seen-cannot-be-unseen.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="http://cdn.funnie.st/wp-content/uploads/2013/12/what-has-been-seen-cannot-be-unseen.jpg" height="320" width="248" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">You googled it, didn't you?</span></td></tr>
</tbody></table>
<span style="font-family: Georgia, Times New Roman, serif;">Here's a recipe of ours, which includes our other favorite food, <a href="http://fitorium.blogspot.ro/2014/01/avocado-perfect-fruit.html">the avocado</a>.
<br />Ingredients:</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-2 eggs;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-1 avocado;</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">-3 small firm cherry tomatoes;</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">-3 cloves of garlic;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-1 tbs. olive oil;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-1 tsp. balsamic vinegar;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-juice from 1 lime or 1/2 lemon;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-1 tbs. chia seeds;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-pinch of salt and </span><span style="font-family: Georgia, 'Times New Roman', serif;">pepper;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">-Crush the garlic gloves in a bowl and pour in the oil and vinegar;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Juice the lime or lemon and pour juice in the bowl. Sprinkle in some salt and pepper. Stir it up a bit. Let the concoction sit and blend while you boil the eggs;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Boil the eggs for about 5-7 minute or more, if you like the yolk hard. Peel away the shells and scoop out the yolks. Keep the whites. Put the yolks in the bowl;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Peel the avocado, throw away the pit (or keep it if you plan on growing an avocado tree) and mash up the avocado. Mix with the yolks in the bowl;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Dice the cherry tomatoes to small cubes, so that you have some crunch in the mix but they're not too big;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Sprinkle in the chia seeds and stir everything until it's homogeneous;</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Fill the whites with the Yolkamole <span style="background-color: #f9f9f9; line-height: 16.895999908447266px; text-align: right; white-space: nowrap;">mix (yolk+guacamole);</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">
-Enjoy!</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;"><b>Hope you liked this article on eggs and our special yolkamole recipe! Got any special recipes for eggs? Let us know! </b></span></div>
Alexhttp://www.blogger.com/profile/10236759176882924169noreply@blogger.com0București, România44.4325 26.10388890000001544.069698499999994 25.458441900000015 44.7953015 26.749335900000016tag:blogger.com,1999:blog-6120670077195370400.post-22330512158435905092014-02-06T21:23:00.000+02:002014-02-13T16:40:57.912+02:00Fitness, exercise and training (part 2 - evolution and genetics) (Decomposing Omegy)<div style="text-align: justify;">
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<i><span style="color: purple; font-family: Times, 'Times New Roman', serif;">** This post is written in both English and Romanian.</span></i></div>
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<i><span style="color: purple; font-family: Times, 'Times New Roman', serif;">** Această postare este scrisă atât în engleză, cât şi în română.</span></i></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="font-size: x-large;">Well hello there, fitorriors!</span></b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify;">(Fitorium-warriors? I guess that’s what I’ll call everyone
that reads our blog from now on. Uninspired? If you have a better suggestion,
comment below).</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">This is Part 2 of Decomposing Omegy : Fitness, exercise and
training. In case you missed </span><a href="http://fitorium.blogspot.ro/2014/01/fitness-exercise-and-training-part-1.html" style="font-family: Georgia, 'Times New Roman', serif;">part
1</a><span style="font-family: Georgia, 'Times New Roman', serif;">, check it out.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">In part 1, I began talking about fitness, exercising and
training in a broad sense.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Also, resistance training
slows and reverses the aging process! Wow!</b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">I’m going to get a little technical and detailed in this article to help
better explain why the need for exercise and why</span><b style="font-family: Georgia, 'Times New Roman', serif;"> </b><span style="font-family: Georgia, 'Times New Roman', serif;">weight training slows and reverses the aging process.</span><br />
<b><u><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"></span></span></u></b><br />
<a name='more'></a><b><u><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Human evolution
and genetics</span></span></u></b><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">Let me start with a story about evolution. A lot of what I’m
about to tell you in this part is from </span><a href="http://www.youtube.com/watch?v=QPZxlWy0m7c" style="font-family: Georgia, 'Times New Roman', serif;">Carl Sagan’s “Cosmos - Episode 2 - One Voice In The Cosmic Fugue”</a><span style="font-family: Georgia, 'Times New Roman', serif;">; definitely check out the entire series.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: left;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: left;">A long time ago...</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCnWL9vOfWdg6bPA7DQgC-_xdhSuecMwfXh7iNkFfYhdquCj3vfpi5T3KHsmlKeoIGz5AxrNKSPs0A78XBL3U5ATVsqeiQMojMekM2ntQOtmGNovmIu5CloCwyMX6SHkwufxyp8q0X7G_P/s1600/neanderthal+hunt+hard.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCnWL9vOfWdg6bPA7DQgC-_xdhSuecMwfXh7iNkFfYhdquCj3vfpi5T3KHsmlKeoIGz5AxrNKSPs0A78XBL3U5ATVsqeiQMojMekM2ntQOtmGNovmIu5CloCwyMX6SHkwufxyp8q0X7G_P/s1600/neanderthal+hunt+hard.jpg" height="355" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">Even further back...</span></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.lstyres.com/wp-content/uploads/2014/01/dinosaurs-dinosaur-free-hd-wallpaper-wallpaper-animal-photo-dinosaur-hd-wallpaper.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.lstyres.com/wp-content/uploads/2014/01/dinosaurs-dinosaur-free-hd-wallpaper-wallpaper-animal-photo-dinosaur-hd-wallpaper.jpg" height="250" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">Further still...</span></td></tr>
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<tr><td style="text-align: center;"><a href="http://www.spitzer.caltech.edu/uploaded_files/images/0007/9135/sig10-012_Med.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.spitzer.caltech.edu/uploaded_files/images/0007/9135/sig10-012_Med.jpg" height="266" width="400" /></a></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Wait, not that far!</span></div>
</td></tr>
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<tr><td style="text-align: center;"><a href="http://farm1.static.flickr.com/208/460523233_7972c6aea0.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://farm1.static.flickr.com/208/460523233_7972c6aea0.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">There we go!</span></td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">What is that? It’s the primordial soup. After the Earth
formed and conditions become favorable for water to be in a liquid state, lightning and
ultraviolet radiation began breaking apart different molecules which started to gather in the water – the primordial soup. These chemical elements
would spontaneously recombine until eventually a fascinating molecule (the
first DNA-like molecule) started to make copies of itself. This was not intentional,
it was just a coincidence. </span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">The copies weren't always identical so eventually different
types of this molecule appeared. The ones that could multiply the fastest and/or
the most had an advantage because they dominated in numbers. This is
natural selection. Although we like to think this happened because the
molecules “wanted it to happen”, it’s not the case. Again, evolution was, in
the beginning, a completely random coincidence. Random
molecules started getting together and ta-da – life appeared!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">If you start typing randomly, eventually you will type the code
to an operating system (it might take a while...evolution took a dozen billion
years!). That’s what DNA is: a code. It’s software that has information on how
to make hardware!</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">Fast-forward some hundred million years and here we are. The
product of countless mutations (errors when DNA copies itself),
evolution and natural selection. It’s amazing but allow me to put things in a
different perspective: you are a shell protecting your DNA, which is
controlling a lot about you. Its programming says it has to reproduce, so that’s
what you have to do for it. To reproduce you have to survive long enough to
find a suitable partner.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">Very simply stated, </span><b style="font-family: Georgia, 'Times New Roman', serif;">your
biological purpose is to survive and procreate</b><span style="font-family: Georgia, 'Times New Roman', serif;">.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><span style="font-family: Georgia, 'Times New Roman', serif;">From here, things get really interesting. Recently,
geneticists have discovered what is called the epigenome – above the genome (you can read
more about epigenetics and watch the videos in this </span><a href="http://www.marksdailyapple.com/epigenetics/#axzz2sTHmPNSC" style="font-family: Georgia, 'Times New Roman', serif;">article</a><span style="font-family: Georgia, 'Times New Roman', serif;"> of
Mark’s Daily Apple). The epigenome is a record of the chemical changes to the
DNA of an organism that can be passed down to its offspring (this </span><a href="http://www.marksdailyapple.com/you-are-what-your-mother-and-father-ate-epigenetics/#axzz2sTHmPNSC" style="font-family: Georgia, 'Times New Roman', serif;">article</a><span style="font-family: Georgia, 'Times New Roman', serif;">
also has many insights on epigenetics and heredity). The genome is a largely
static structure in an individual but the epigenome can be dynamically altered
by environmental conditions. Say what?</span><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">The epigenome, which
can be altered by the environment, can be passed down to an organism’s
offspring.</span></b><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">This implies 2 things:</span></div>
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<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: -0.25in;">We can’t change our DNA (unless some mad
scientist starts fiddling with each and every cell in our body) but we can
alter our genetic heritage by changing our environment (including our behavior).</span></li>
</ul>
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: -24px;">The things we do affect not only us, but many generations that come after us.</span></li>
</ul>
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<span style="font-family: Georgia, Times New Roman, serif;">Let me rephrase my earlier statement: <b>your biological purpose is to FIND the best way to survive and
procreate.</b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Well, that changes everything. </span><span style="font-family: Georgia, 'Times New Roman', serif;">Looks like genetics and
heredity are a dialog, not a monologue. Just as DNA influences the way we are,
we can influence our DNA to make us better. That’s right, fitorrior! Not only
can you change your life, but the lives of countless others that are descended
from you! While it is good to know that we are not at the mercy of our
genes, a huge responsibility has been placed on our shoulders: our health and
that of our offspring.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">One more thing: your brain. Your neocortex, to be more
precise.</span><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3DjP7k37BPnqtmTRSF9rjUY5_pMzS2kWEm5xoaWiZSuejb8aatVDMwxYasFeYL9sqCDK6xgsa2GqgXj0g4n4nP2F1TbDGEQ57CDNZKXm_yfOY37kIry6E1qHO3RohdwWcrCogH2rL8Pur/s1600/neocortex.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3DjP7k37BPnqtmTRSF9rjUY5_pMzS2kWEm5xoaWiZSuejb8aatVDMwxYasFeYL9sqCDK6xgsa2GqgXj0g4n4nP2F1TbDGEQ57CDNZKXm_yfOY37kIry6E1qHO3RohdwWcrCogH2rL8Pur/s1600/neocortex.jpg" height="295" width="400" /></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">That thing is amazing, you’re awesome for having one!</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.quickmeme.com/img/05/054c4df54090632104b337aa69942b24955697973901498d59e0f3c3964acde5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://www.quickmeme.com/img/05/054c4df54090632104b337aa69942b24955697973901498d59e0f3c3964acde5.jpg" height="320" width="316" /></a></div>
</div>
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<span style="font-family: Georgia, Times New Roman, serif;">It’s amazing because it gives us control over what we do. As
in, our DNA instructs how we are made and then we are given control.
Consciousness is an evolutionary advantage. </span><span style="font-family: Georgia, 'Times New Roman', serif;">It’s actually scary to think that it took millions of years
for us to evolve consciousness and with that consciousness, we could willingly,
against our biological instinct, destroy ourselves and everything around us.
Actually, it's ironic that DNA would lead to consciousness and that could lead to DNA’s
ultimate destruction. But I digress...</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">The reason I’m mentioning the brain is to make a complete
picture as to how information is transferred in biological systems. It’s like
this:</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">DNA contains the information about how we are made and how
we function. It’s very slow to evolve and a fairly safe way of transferring (genetic) information to our offspring and many future generations to come.</span></li>
</ul>
</div>
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<br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">the epigenome can manipulate the ways DNA expresses itself
and keeps a record of all those changes. It’s fast to evolve and changes
constantly based on input from the environment (note: you are part of your DNA’s
environment). Epigenetic information is passed down to the first couple of
generations.</span></li>
</ul>
<br />
<span style="font-family: Georgia, 'Times New Roman', serif;"></span><br />
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">the brain stores a lot of information, its changes are
immediate and the information it contains is very easily transferred at a fast
pace, not only between generations but between members of the same species and
even members of different species (like teaching your dog how to sit). It also
remembers the behaviors that positively and negatively influenced your epigenome (what makes you heathier or sicker). Think about this: it took many generations of beavers to learn to build dams but if you learn how to do it, you can teach my right away, because of the neocortex of the brain. Evolutionary advantage! Humans 1 - beavers 0.</span></li>
</ul>
<br />
<b><u><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></u></b>
<b><u><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Coming full circle</span></u></b></div>
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<b><u><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></u></b></div>
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<span style="font-family: Georgia, Times New Roman, serif;">What was the point of all that? You now know your biological
purpose and the fact that nature has equipped you with the tools to better
yourself. I’m addressing your brain, which you can use to improve your behavior, mentality and environment to better your epigenome which will
eventually make a better DNA.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">To clear up part 1 of this article:</span></div>
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<ul>
<li><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: -0.25in;">For
everything else concerning exercise (what types of exercise you practice, how
frequently, how much of them, for how long, what's your recovery time etc.), you’re
on your own.</i></li>
</ul>
<span style="font-family: Georgia, 'Times New Roman', serif;">Remember that your biological purpose is to
find the best way to survive and procreate. No one can tell you how to do that
because there are a lot of epigenetic difference between everyone. While I may thrive
running marathons, you could be killing yourself doing it. Maybe curling is in your
genes, I don’t know. That’s for you to find out. Like I said in part 1, I’m
just pointing you in the right direction to things that are generally
considered healthy for humans. </span><br />
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</div>
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: -0.25in;"><i>If your
trying to be healthier and live to be a care-free 100-year old, reduce (but
don't completely eliminate) the volume of high-impact exercise (running, boxing
etc.). </i></span></li>
</ul>
<span style="font-family: Georgia, 'Times New Roman', serif;">Now, I'm not saying you can live to be a hundred. Like most of the limits imposed on our body by our DNA, your maximum age is predetermined but you have to live a near-perfect life to take advantage of the full potential of your genes. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">Speaking of limits imposed by DNA, s</span><span style="font-family: Georgia, 'Times New Roman', serif;">ome are born with better joints and ligaments than others. If you train when you’re young and before adolescence ends, you might be able to make your body reinforce your soft tissue. But as you age, this gets more difficult, hence the need to limit high-impact exercise. </span><span style="font-family: Georgia, 'Times New Roman', serif;">If you exercise, your body will adapt by making itself more
efficient at that type of exercise firstly, and exercise in general, secondly.
However, there is a limit to any adaptation. To better understand, check out
the stress article, specifically, the supercompensation principle. In a
nutshell, if you do something beyond your body’s recuperative abilities (which
diminish with age, environmental and mental stress, inadequate nutrition) it
will take a long time for it to renegerate itself. If you try to do that same
something again, your body is in a worse state so what you’re doing now is relatively
harder and again it hits your recuperative abilities hard. In our case,
high-impact exercise is a big stress factor for soft tissue, which is very slow
to heal. Do it often and long enough and after pain and soreness set in, you
won’t be able to do it anymore.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<br />
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<ul>
<li><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: -0.25in;">You should
move to stay alive and healthy.</i></li>
</ul>
</div>
<span style="font-family: Georgia, Times New Roman, serif;">Part of the reason why I detailed evolution
is that humans have evolved over millions of years doing certain things, like
walking. These things have become an integral part of our genetics. Know why we’re
bipedal? To walk. Yes, walking is built into our body</span><span style="font-family: Georgia, 'Times New Roman', serif;">’s design</span><span style="font-family: Georgia, 'Times New Roman', serif;">.</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">We evolved to stand up so that we can use
tools and weapons with our hands, to hunt and survive, while we move (actually,
there are at least 12 theories why we became bipedal, though they're not
mutually exclusive). Our technology, however, has evolved so much that we
don't even have to leave to house to survive. In fact, if you move the fridge
next to the couch, you don't even have to get up and eat, you can just do it on
the couch. However, our body has evolved to become a
biologically efficient bipedal hunter-gatherer locomotion machine. This recent
evolution of technology vastly exceeds biology's ability to keep up. Our
body is efficient when moving not when sitting on its behind all day looking
at kitty videos.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuMkjB2TWZAebBOuqwGVF_8k5uSjkJ1dp3jYF_uskf9jND9pWGSkAFiDeQMkpRrX3044Ge-YWf6F2dz22vfdURmfuNgQV1wpbl_YyAHfpIfaTgshCcLTTQ2CHOrX7-Os3irD7CHUNcCPk/s1600/you+are+no+match+for+my+powers+of+cuteness.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuMkjB2TWZAebBOuqwGVF_8k5uSjkJ1dp3jYF_uskf9jND9pWGSkAFiDeQMkpRrX3044Ge-YWf6F2dz22vfdURmfuNgQV1wpbl_YyAHfpIfaTgshCcLTTQ2CHOrX7-Os3irD7CHUNcCPk/s1600/you+are+no+match+for+my+powers+of+cuteness.jpg" height="400" width="361" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Yes, Master.</span></td></tr>
</tbody></table>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Speaking of which, did you know humans have
some of the biggest butts (relative to their bodies) among primates? That's
because we have big, strong gluteal muscles to keep our backs straight and to
make walking and running easy. Even our brain is wired to be attracted to humans
with big butts because it equates those butts to being able to walk over long
distances, run very fast and lift heavy objects.</span></div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJdHSU9dkxW1DUbOU6Tv3yE73D0oDqSIoT8xPd75ElULwsfc80Zv-9i2ARK_JBZVRvnIILFaDJlGCOBWbR_qTqip8TvtMip5B8xw6owqi_fpGGTfT75IMj20NLyekd3SIpEQSepfovD3Q/s1600/nQ47Nh4y.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJdHSU9dkxW1DUbOU6Tv3yE73D0oDqSIoT8xPd75ElULwsfc80Zv-9i2ARK_JBZVRvnIILFaDJlGCOBWbR_qTqip8TvtMip5B8xw6owqi_fpGGTfT75IMj20NLyekd3SIpEQSepfovD3Q/s1600/nQ47Nh4y.jpeg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">I’m assuming <a href="http://instagram.com/jenselter">Jen Selter</a> can run fast. That’s definitely why I put this picture here.</span></td></tr>
</tbody></table>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Sitting and lying down for long periods of
time are very inefficient actions for our bodies because they waste a lot of
energy for nothing. Eventually, the body will compensate by getting rid
of things (muscle first, everything later) it doesn't need to keep you alive in the short term
but the lack of which will harm or kill you in the long term. We come from an
age in which food was scarce and you had to expend a lot of energy to get it.
It was very rare that you ate more than you had just used to get that food. So
there had to be a balance between how much fat you stored (energy reserve) and
how much muscle you had (energy consumer). And by having more energy and using
less of it, you survived more. That's why it's so difficult to lose fat and
gain muscle. You're trying to do something your body thinks of as a very
dangerous situation.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Of course if you sit around all day and
your children sit around all day and so on, eventually a generation will be
born which won’t need to get up from the couch because it will be genetically
programmed to sit down. But to get there, you will suffer incredibly, your
children less and the generation that will not need to get off the couch will
suffer incredibly if they want to go outside and play. See where this is going?
Whatever you do that goes against your genes and epigenome will hurt you but
your genes will adapt and if nothing changes, they will change completely. Obviously you won’t get any of the benefits. Sorry!</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">So let me put it another way: y</span><i style="font-family: Georgia, 'Times New Roman', serif;">ou should move to stay alive and healthy
or if not and after many generations of disease and suffering, your great-great-great-great-???-grandchildren
will be healthier by sitting down. </i><span style="font-family: Georgia, 'Times New Roman', serif;">It’s a win-win situation...oh wait, not it’s
not.</span></div>
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Resistance training (weight training from now on, out of convenience) and the aging process</span></li>
</ul>
<div>
<span style="font-family: Georgia, Times New Roman, serif;">Previously mentioned: </span><span style="background-color: white; color: #272727; font-family: Georgia, 'Times New Roman', serif; font-size: 16px; line-height: 19.1875px;"><i>doing the right type of training can make your body believe you live in a difficult environment so it adjusts accordingly by making you stronger and healthier to help you survive and procreate.</i></span></div>
<div>
<span style="background-color: white; color: #272727; font-family: Georgia, 'Times New Roman', serif; font-size: 16px; line-height: 19.1875px;"><i><br /></i></span></div>
<div>
<span style="color: #272727; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 19.1875px;">Weight training is one of the most intense signals you can send to your body. Training to failure is especially effective (check back for weight training articles). Your body doesn't know what's going on outside. If you're lifting weights and you tire but are still struggling to lift the weights, your body hits a massive panic button. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMUS7bLOsjxjmw8APX5Bh_HX3scHsAw0nbgHcbsrB43Ivqg7fl6MHZENgjH6JaPgED5OLrs07eZuCIxhFn8cIWycgA0P-MAg3GhcTPXLHPsY1XQFa1crjbdjp4hQgPPrz6FaGsRXh4QH2O/s1600/KeepBlahforPrint.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMUS7bLOsjxjmw8APX5Bh_HX3scHsAw0nbgHcbsrB43Ivqg7fl6MHZENgjH6JaPgED5OLrs07eZuCIxhFn8cIWycgA0P-MAg3GhcTPXLHPsY1XQFa1crjbdjp4hQgPPrz6FaGsRXh4QH2O/s1600/KeepBlahforPrint.jpg" height="320" width="244" /></a></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify;"><br /></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify;">It's thinking: "I'm probably fighting a three-headed Tyrannosaurus-Rex camel-dolphin and things are not going so well. If this keeps up, I might die. What?! PANIC!"</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; text-align: justify;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif; text-align: justify;">The fight-or-flight response is the name of this reaction and it's a real life-saver when confronted with actual danger. For anything else, it shouldn't be triggered (see the article on stress). A</span><span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify;">fter the danger has passed (you stopped lifting weights), the signal you sent to your body makes it rebuild itself better and stronger, anticipating that you might come across the dreaded camel-dolphin-dinosaur soon, so that the next time you meet it, the struggle (lifting weights) will be easier. </span></div>
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<b style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><u>Conclusions</u></b></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><u><br /></u></b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">That’s a lot to digest but I had to go through all of it to
connect the dots. Fitness is not something made up in the 21</span><sup style="font-family: Georgia, 'Times New Roman', serif;">st</sup><span style="font-family: Georgia, 'Times New Roman', serif;">
century. Fitness is what made our continued evolution possible, which in turn
ensured our fitness. Don’t be fit for fit’s sake. Don’t look at fitness as a
fad. Fitness is genetic and epigenetic. Billions of years of evolution and
millions of years of ever-improving fitness have made our existence possible.
Our ancestors didn’t have a choice regarding “exercise”. They walked, ran,
jumped, fought and lifted things to survive and carry their genes into the
future. They had to exercise.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">We owe it to ourselves to be fit. We owe it to our children
and grandchildren. We owe it to the Universe that made us the way we are.</span><br />
<span style="color: red; font-family: Georgia, 'Times New Roman', serif; line-height: 115%; text-align: justify;"><br /></span>
<br />
<div style="text-align: left;">
<span style="color: red; font-family: Georgia, 'Times New Roman', serif; line-height: 115%; text-align: justify;"> What do
you think, fitorriors? Is there anything I left out? Think there are ideas I
didn’t address? Let me know in the comments! </span><br />
<span style="color: red; font-family: Georgia, 'Times New Roman', serif; line-height: 115%; text-align: justify;"><br /></span>
<span style="color: red; font-family: Georgia, 'Times New Roman', serif; line-height: 115%; text-align: justify;"><br /></span>
<br />
<div style="text-align: center;">
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Vă salut, fitorriors!</span></b></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: left;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif; text-align: left;">(Fitorium-warriors (războinici Fitorium)? Cred că așa o să denumesc pe toți care citesc blogul nostru de acum încolo. Neinspirat? Dacă ai o sugestie mai bună, lasă un comentariu mai jos).</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Aceasta este partea a 2-a din Descompunerea lui Omegy: Fitness, exerciții și antrenament. În cazul în care nu ai văzut <a href="http://fitorium.blogspot.ro/2014/01/fitness-exercise-and-training-part-1.html">partea 1</a>, aruncă o privire.</span><o:p></o:p></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;">În prima parte, începusem să vorbesc despre fitness, exerciții și antrenament, pe larg.</span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b>De asemenea, antrenamentul cu rezistență încetinește și inversează procesul de îmbătrânire. Wow!</b></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;">O să intru în mai multe detalii și o să fiu mai tehnic în acest articol pentru a explica mai bine nevoia de a exersa și de ce antrenamentul cu rezistență </span><span style="font-family: Georgia, 'Times New Roman', serif;">încetinește și inversează procesul de îmbătrânire. </span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<b style="text-align: justify;"><u><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;">Evoluția umană și genetica</span></span></u></b></div>
<div>
<b style="text-align: justify;"><u><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: large;"><br /></span></span></u></b></div>
<div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Permite-mi să încep cu o poveste despre evoluție. Multe din ce am să-ți spun în această parte sunt din </span><a href="http://www.youtube.com/watch?v=QPZxlWy0m7c" style="font-family: Georgia, 'Times New Roman', serif;">Carl Sagan’s “Cosmos - Episode 2 - One Voice In The Cosmic Fugue”</a><span style="font-family: Georgia, 'Times New Roman', serif;">; categoric ar trebui să vezi întregul serial.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<br />
<div style="text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;">Cu mult timp în urmă...</span></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCnWL9vOfWdg6bPA7DQgC-_xdhSuecMwfXh7iNkFfYhdquCj3vfpi5T3KHsmlKeoIGz5AxrNKSPs0A78XBL3U5ATVsqeiQMojMekM2ntQOtmGNovmIu5CloCwyMX6SHkwufxyp8q0X7G_P/s1600/neanderthal+hunt+hard.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCnWL9vOfWdg6bPA7DQgC-_xdhSuecMwfXh7iNkFfYhdquCj3vfpi5T3KHsmlKeoIGz5AxrNKSPs0A78XBL3U5ATVsqeiQMojMekM2ntQOtmGNovmIu5CloCwyMX6SHkwufxyp8q0X7G_P/s1600/neanderthal+hunt+hard.jpg" height="355" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">Chiar și mai în urmă...</span></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="http://www.lstyres.com/wp-content/uploads/2014/01/dinosaurs-dinosaur-free-hd-wallpaper-wallpaper-animal-photo-dinosaur-hd-wallpaper.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.lstyres.com/wp-content/uploads/2014/01/dinosaurs-dinosaur-free-hd-wallpaper-wallpaper-animal-photo-dinosaur-hd-wallpaper.jpg" height="250" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">Și mai mult...</span></td></tr>
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<tr><td><a href="http://www.spitzer.caltech.edu/uploaded_files/images/0007/9135/sig10-012_Med.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://www.spitzer.caltech.edu/uploaded_files/images/0007/9135/sig10-012_Med.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><div class="MsoNormal" style="font-size: medium;">
<span style="font-family: Georgia, Times New Roman, serif;">Stai, nu chiar atât de departe!</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
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</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="http://farm1.static.flickr.com/208/460523233_7972c6aea0.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://farm1.static.flickr.com/208/460523233_7972c6aea0.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Așa mai merge!</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Ce-i aia? E supa primordială. După ce s-a format Pământul și condițiile au devenit favorabile pentru ca apa să fie într-o stare lichidă, fulgerele și radiația ultravioletă au început </span><span style="font-family: Georgia, 'Times New Roman', serif;">să descompună diverse molecule care au început să se acumuleze în apă - supa primordială. Aceste elemente chimice s-ar recombina în mod spontan până când, în cele din urmă, o moleculă fascinantă (prima moleculă asemănătoare ADN-ului) a început să facă copii după sine însăși. Acest lucru nu a fost intenționat, a fost doar o coincidență.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">Copiile nu erau mereu identice așă că eventual au apărut diferite tipuri de molecule. Cele care puteau să se multiplice cel mai rapid sau în cel mai mare număr aveau un avantaj pentru că dominau ca număr. Aceasta este selecția naturală. Deși ne place să credem că s-a întâmplat pentru că moleculele ”au vrut să se întâmple”, nu este cazul. Din nou, evoluția a fost, la început, o coincidență complet aleatorie. Diverse molecule au început să se combine și ta-da - viața a apărut!</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif;">Dacă începi să tastezi aleatoriu, eventual o să tastezi codul unui sistem de operare (s-ar putea să dureze o vreme...evoluția a durat o duzină de miliarde de ani!). Ăsta e ADN-ul: un cod. Este software care are informația despre cum se fabrică hardware-ul!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Derulează câteva milioane de ani în viitor și uite-ne aici. Rezultatul a nenumărate mutații (erori care apar când ADN-ul se copiază), evoluției și selecției naturale. Este extraordinar dar dă-mi voie să schimb perspectiva: ești o carapace ce-și protejează ADN-ul, care controlează o mulțime de lucruri despre tine. Programarea sa spune că trebuie să se reproducă, așa că asta trebuie să faci pentru el. Pentru a te reproduce, trebuie să supraviețuiești suficient de mult încât să găsești un partener potrivit.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Foarte simplu spus, <b>scopul tău biologic este să supraviețuiești și să procreezi.</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">De aici, lucrurile devin foarte interesante. Recent, geneticienii au descoperit ceea ce se numește epigenomul - deasupra genomului (poți să citeși mai multe despre epigenetică și să vezi videourile în acest </span><a href="http://www.marksdailyapple.com/epigenetics/#axzz2sTHmPNSC" style="font-family: Georgia, 'Times New Roman', serif;">articol</a><span style="font-family: Georgia, 'Times New Roman', serif;"> din Mark’s Daily Apple). Epigenomul este un registru al schimbărilor chimice survenite asupra ADN-ului unui organism ce pot fi transmise urmașilor săi (acest </span><a href="http://www.marksdailyapple.com/you-are-what-your-mother-and-father-ate-epigenetics/#axzz2sTHmPNSC" style="font-family: Georgia, 'Times New Roman', serif;">articol</a> <span style="font-family: Georgia, Times New Roman, serif;">conține, de asemenea, multe cunoștințe asupra epigeneticii și eredității). Genomul este, în mare, o structură statică într-un individ dar epigenomul poate fi alterat în mod dinamic de către condițiile mediului înconjurător. Ce face?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Epigenomul, care poate fi alterat de către mediul înconjurător, poate fi transmis urmașilor unui organism.</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Acest fapt implică 2 lucruri:</span><br />
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<li><span style="font-family: Georgia, Times New Roman, serif;">Nu ne putem schimba ADN-ul (decât dacă vreun om de știință nebun începe să se joace cu absolut fiecare celulă din corpurile noastre) dar putem să ne alterăm moștenirea genetică schimbându-ne mediul (incluzând comportamentul nostru).</span></li>
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<li><span style="font-family: Georgia, Times New Roman, serif;">Lucrurile pe care le facem ne afectează nu numai pe noi, dar multe generații ce ne urmează.</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">Lasă-mă să reformulez afirmația anterioară: <b>scopul tău biologic este să GĂSEȘTI cea mai bună modalitate să supraviețuiești și să procreezi.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Ei bine, asta schimbă tot. Se pare că genetica și ereditatea sunt un dialog, nu un monolog. La fel cum ADN-ul influențează cum suntem noi, putem influența ADN-ul să ne îmbunătățească. Așa este, fitorrior! Nu numai că poți să-ți schimbi viața, dar și viața a nenumărați alți descendenți ai tăi! Deși este bine de știut că nu suntem la cheremul genelor noastre, o responsabilitate enormă a fost plasată pe umerii noștri: sănătatea noastră și cea a urmașilor noștri.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Încă ceva: creierul tău. Neocortexul tău, ca să fiu mai precis.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3DjP7k37BPnqtmTRSF9rjUY5_pMzS2kWEm5xoaWiZSuejb8aatVDMwxYasFeYL9sqCDK6xgsa2GqgXj0g4n4nP2F1TbDGEQ57CDNZKXm_yfOY37kIry6E1qHO3RohdwWcrCogH2rL8Pur/s1600/neocortex.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3DjP7k37BPnqtmTRSF9rjUY5_pMzS2kWEm5xoaWiZSuejb8aatVDMwxYasFeYL9sqCDK6xgsa2GqgXj0g4n4nP2F1TbDGEQ57CDNZKXm_yfOY37kIry6E1qHO3RohdwWcrCogH2rL8Pur/s1600/neocortex.jpg" height="295" width="400" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Chestia aia e uimitoare, ești super tare că ai unul!</span></div>
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<a href="http://www.quickmeme.com/img/05/054c4df54090632104b337aa69942b24955697973901498d59e0f3c3964acde5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.quickmeme.com/img/05/054c4df54090632104b337aa69942b24955697973901498d59e0f3c3964acde5.jpg" height="320" width="316" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Este uimitoare pentru că ne permite să avem control asupra ceea facem. Adică ADN-ul nostru redă instrucțiunile pentru cum suntem făcuți și apoi ni se predă controlul. Conștiința este un avantaj evoluționar. E chiar înspăimântător să te gândești că a durat milioane de ani pentru ca noi să evoluăm să avem conștiință și, cu ajutorul acelei conștiințe, am putea de bunăvoie, împotriva instinctului nostru biologic, să ne distrugem pe noi și tot ce ne înconjoară. De fapt, e ironic faptul că ADN-ul ar permite existența conștiinței și asta ar putea duce la distrugerea finală a ADN-ului. Dar deviez de la subiect...</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Motivul pentru care menționez creierul este să creionez o imagine completă asupra modalității în care informația este transferată în sistemele biologice. Cam așa stă treaba:</span></div>
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<li><span style="font-family: Georgia, Times New Roman, serif;">ADN-ul conține informațiile despre cum suntem făcuți și cum funcționăm. Evoluează foarte lent și este o modalitate destul de sigură de a transfera informații (genetice) urmașilor noștri și multor generații ce vor urma.</span></li>
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<li><span style="font-family: Georgia, Times New Roman, serif;">epigenomul poate manipula modurile în care ADN-ul se exprimă și păstrează o arhivă a acestor schimbări. Evoluează rapid și se schimbă constant în funcție de factorii mediului înconjurător (observație: faci parte din mediul înconjurător al ADN-ului tău). Informațiile genetice sunt transmise primelor câteva generații.</span></li>
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<li><span style="font-family: Georgia, Times New Roman, serif;">creierul stochează o mulțime de informații, schimbările sunt imediate și informația pe care o conține este foarte ușor transferată într-un mod rapid, nu numai între generații dar între membrii aceleași specii și chiar membrii speciilor diferite (cum ar fi când îți înveți câinele să se așeze). De asemenea, ține minte comportamentele care au influențat pozitiv sau negativ genomul (ce te face mai sănătos sau mai bolnav). Gândește-te la asta: a fost nevoie de multe generații de castori să învețe să construiască baraje dar dacă tu înveți cum să faci asta, poți să mă înveți imediat, din cauza neocortexului creierului. Avantaj evolutiv! Oameni 1 - castori 0.</span></li>
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<b><u><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Înapoi de unde am plecat</span></u></b></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Care a fost scopul acelei povestiri? Acum știi care este scopul tău biologic și faptul că natura te-a dotat cu uneltele pentru a te îmbunătăți. Mă adresez creierului tău, pe care îl poți folosi pentru a-ți îmbunătăți comportamentul, mentalitatea și mediul încojurător pentru a-ți face epigenomul mai bun ceea ce va duce eventual la îmbunătățirea ADN-ului tău.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"> Pentru a lămuri partea întâi a acestui articol:</span><br />
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<li><i><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Pentru restul lucrurilor ce țin de a exersa (c</span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">e tip de exerciții practici, </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">cât de frecvent, c</span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">ât de mult, </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">pentru cât timp, </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">care este perioada ta de recuperare etc.), ești pe cont propriu.</span></i></li>
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<span style="font-family: Georgia, Times New Roman, serif;">Adu-ți aminte că scopul tău biologic este să găsești cea mai bună modalitate de a supraviețui și de a procreea. Nimeni nu-ți poate spune cum să faci asta pentru că sunt multe diferențe epigenetice între toți. În timp ce eu prosper alergând maratoane, tu ai putea să te omori făcând asta. Poate curlingul este în gene tale, nu știu. Asta rămâne ca tu să descoperi. Cum am spus în partea 1, eu doar te îndrept în direcția potrivită către lucruri considerat în general ca fiind sănătoase pentru oameni. </span></div>
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<li><span style="font-family: Georgia, Times New Roman, serif;"><i><span style="line-height: 19.1875px;">Dacă încerci să fii mai sănătos și să ajungi la 100 de ani fără griji, redu (dar nu elimina complet</span><span style="line-height: 19.1875px;">) volumul de exerciții cu impact ridicat (alergatul, boxul etc.).</span></i></span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">Acum, nu zic că ai posibilitatea să trăiești până la 100 de ani. Precum majoritatea limitelor impuse asupra corpului nostru de către ADN, vârsta maximă pe care o poți atinge este predeterminată dar trebuie să trăiești o viață aproape perfectă ca să poți beneficia de întregul potențial al genelor tale.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Apropo de ADN, unii se nasc cu articulații și ligamente mai bune ca alții. Dacă te antrenezi când ești tânăr și înainte să se termine perioada adolescenței, s-ar putea să îți poți face corpul să-ți întărească țesuturile moi. Dar pe măsură ce îmbătrânești, acest lucru devine mai dificil, de aici provenind nevoia de a reduce exercițiile cu impact ridicat. Dacă exersezi, corpul tău se va adapta devenind mai eficient la exercițiul pe care îl practici, în primul rând, și exerciții în general, în al doilea rând. Totuși, există o limită la orice adaptare. Pentru a înțelege mai bine, uite-te la articolul despre stres, în special principiul supercompensării. Pe scurt, dacă faci ceva ce depășește abilitățile tale de recuperare (care scad cu vârsta, stresul mental și cel al mediului înconjurător, nutriție inadecvată) o să dureze mult până când se va regenera. Dacă încerci să faci același ceva din nou, corpul tău este într-o stare mai rea așa că ce faci acum este relativ mai greu și din nou îți afectează abilitățile recuperative într-un mod dur. În cazul nostru, exercițiile cu impact ridicat sunt un factor de stres mare pentru țesuturile moi, care se vindecă foarte greu. Fă-le destul de des și de mult și după ce își fac apariția durerea și inflamația, nu vei mai putea să le faci.</span></div>
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<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px; text-align: start;"><i>Ar trebui să te miști ca să rămâi în viață și sănătos.</i></span></span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">O parte din motivul pentru care am detaliat evoluția este că oamenii s-au dezvoltat de-a lungul a milioane de ani făcând anumite lucruri, cum ar fi să meargă. Aceste lucruri au devenit o parte integrală a geneticii noastre. Știi de ce suntem bipezi? Ca să mergem. Da, actul de a merge este integrat în proiectul corpului nostru.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Am evoluat să stăm în picioare că să putem folosi unelte și arme cu mâinile, ca să vânăm și să supraviețuim, în timp ce ne deplasăm (de fapt, există cel puțin 12 teorii cu privire la motivul pentru care am devenit bipezi, deși nu se exclud reciproc). Dar tehnologia noastră a evoluat așa de mult încât nici nu trebuie să părăsim casa ca să supraviețuim. De fapt, dacă muți frigiderul lângă canapea, nici nu trebuie să te ridici ca să mănânci, poți să o faci stând pe canapea. Cu toate acestea, corpul nostru a evoluat să devină o mașinărie de locomoție culegătoare-vânătoare bipedă eficientă biologic. Această evoluție recentă a tehnologiei depășește cu mult abilitatea biologiei de a ține pasul. Corpul nostru e eficient în mișcare nu în a sta toată ziua pe șezutul său, uitându-se la filmulețe cu pisicuțe.</span></span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuMkjB2TWZAebBOuqwGVF_8k5uSjkJ1dp3jYF_uskf9jND9pWGSkAFiDeQMkpRrX3044Ge-YWf6F2dz22vfdURmfuNgQV1wpbl_YyAHfpIfaTgshCcLTTQ2CHOrX7-Os3irD7CHUNcCPk/s1600/you+are+no+match+for+my+powers+of+cuteness.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuMkjB2TWZAebBOuqwGVF_8k5uSjkJ1dp3jYF_uskf9jND9pWGSkAFiDeQMkpRrX3044Ge-YWf6F2dz22vfdURmfuNgQV1wpbl_YyAHfpIfaTgshCcLTTQ2CHOrX7-Os3irD7CHUNcCPk/s1600/you+are+no+match+for+my+powers+of+cuteness.jpg" height="400" width="361" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Da, Stăpâne.</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">Că tot veni vorba, știai că oamenii au printre cele mai mari funduri (în raport cu dimensiunea corpului) dintre primate? Asta din cauza faptului că avem mușchi fesieri mari și puternici pentru a ne ține spatele drept și pentru a face mersul și alergatul ușoare. Chiar și creierul nostru e organizat în așa fel încât să fie atras de oameni cu fundul mare pentru că echivalează acele funduri cu abilitatea de a merge pe distanțe lungi, a fugi foarte repede și a ridica obiecte grele.</span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJdHSU9dkxW1DUbOU6Tv3yE73D0oDqSIoT8xPd75ElULwsfc80Zv-9i2ARK_JBZVRvnIILFaDJlGCOBWbR_qTqip8TvtMip5B8xw6owqi_fpGGTfT75IMj20NLyekd3SIpEQSepfovD3Q/s1600/nQ47Nh4y.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJdHSU9dkxW1DUbOU6Tv3yE73D0oDqSIoT8xPd75ElULwsfc80Zv-9i2ARK_JBZVRvnIILFaDJlGCOBWbR_qTqip8TvtMip5B8xw6owqi_fpGGTfT75IMj20NLyekd3SIpEQSepfovD3Q/s1600/nQ47Nh4y.jpeg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">Presupun că <a href="http://instagram.com/jenselter">Jen Selter</a> poate să fugă repede. </span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small; text-align: justify;">Cu siguranță de-asta am pus poza asta aici. </span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">A sta jos sau culcat pentru perioade lungi de timp sunt acțiuni foarte ineficiente pentru corpurile noastre pentru că irosesc o grămadă de energie degeaba. Eventual, corpul va compensa descotorosindu-se de lucrurile (mușchi, mai întâi, restul mai târziu) de care nu are nevoie să te mențină în viață pe termen scurt dar lipsa cărora te va vătăma sau omorî pe termen lung. Venim dintr-o epocă în care mâncarea era greu de găsit și trebuia să utilizezi multă energie să o obții. Era foarte rar cazul în care mâncai mai mult decât ce tocmai folosisei să obții acea mâncare. Așa că trebuia să existe un echilibru între câtă grăsime acumulai (rezervă de energie) și ce masă musculară aveai (consumator de energie). Și, având mai multă energie și utilizând mai puțin din ea, supraviețuiai mai mult. De aceea e așa dificil să pierzi grăsime și să crești masa musculară. Încerci să faci ceva ce corpul tău percepe ca fiind o situație foarte periculoasă.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Desigur dacă stai jos toată ziua și copii tăi stau jos toată ziua ș.a.m.d., eventual o generație se va naște care nu va avea nevoie să se ridice de pe canapea pentru că va fi genetic programată să stea jos. Dar pentru a ajunge acolo, vei suferi enorm, copii tăi mai puțin și generația care nu va trebui să se ridice de pe canapea va suferi enorm dacă va vrea să se ducă afară să se joace. Vezi ideea? Orice vei face care este împotriva genelor și epigenomului tău te va vătăma dar genele tale se vor adapta și dacă nimic nu se schimbă, ele se vor schimba complet. Evident că tu nu vei avea parte de niciun beneficiu. Îmi pare rău!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Să pun problema în alt mod: <i>ar trebui să te miști ca să rămâi în viață și sănătos sau dacă nu, și după multe generații bolnave și suferind, stră-stră-</i></span><i style="font-family: Georgia, 'Times New Roman', serif;">stră-stră-???-strănepoții tăi vor fi mai sănătoși stând jos. </i><span style="font-family: Georgia, 'Times New Roman', serif;">E o situație câștig-câștig...ba stai că nu e.</span></div>
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<ul>
<li><span style="font-family: Georgia, Times New Roman, serif;">Antrenamentul cu rezistență (antrenament cu greutăți de acum, din comoditate) și procesul îmbătrânirii</span></li>
</ul>
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<span style="font-family: Georgia, Times New Roman, serif;">Menționat anterior: </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;"><i>făcând tipul potrivit de antrenament poate să îi creeze impresia corpului tău că trăiești într-un mediu dificil așa că se adaptează în consecință făcându-te mai puternic și sănătos pentru a te ajuta să supraviețuiești și să procreezi.</i></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Antrenamentul cu greutăți este unul dintre cele mai intense semnale pe care poți să transmiți corpului tău. Antrenamentul până la epuizare musculară este deosebit de eficient (întoarce-te la blog pentru articole despre antrenamentul cu greutăți). Corpul tău nu știe ce se întămplă înafara lui. Dacă ridici greutăți și obosești dar încă te chinui să ridici greutățile, corpul tău acționează un buton imens de panică.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMUS7bLOsjxjmw8APX5Bh_HX3scHsAw0nbgHcbsrB43Ivqg7fl6MHZENgjH6JaPgED5OLrs07eZuCIxhFn8cIWycgA0P-MAg3GhcTPXLHPsY1XQFa1crjbdjp4hQgPPrz6FaGsRXh4QH2O/s1600/KeepBlahforPrint.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMUS7bLOsjxjmw8APX5Bh_HX3scHsAw0nbgHcbsrB43Ivqg7fl6MHZENgjH6JaPgED5OLrs07eZuCIxhFn8cIWycgA0P-MAg3GhcTPXLHPsY1XQFa1crjbdjp4hQgPPrz6FaGsRXh4QH2O/s1600/KeepBlahforPrint.jpg" height="320" width="244" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Se gândește: ”Probabil că mă lupt cu o cămilă-delfin Tiranozaurus-Rex cu trei capete și lucrurile nu evoluează așa de bine. Dacă lucrurile continuă în stilul ăsta, s-ar putea să mor. Ce?! PANICĂ!”</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Răspunsul de luptă sau zbor este numele acestei reacții și este un salvator de vieți în cazul confruntării cu un pericol real. Pentru orice altceva, nu ar trebui să se declanșeze (vezi articolul despre stres). După ce a trecut pericolul (nu mai ridici greutăți), semnalul pe care îl trimiți corpului tău îl face să se reconstruiască mai bine și mai puternic, anticipând că s-ar putea să dai peste temuta cămilă-delfin-dinozaur în curând, astfel încât data viitoare când o întâlnești, lupta (ridicarea greutăților) va fi mai ușoară. </span></div>
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<b style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><u>Concluzii</u></b></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Sunt multe de digerat dar a trebuit să trec prin toate ca să formez imaginea de ansamblu. Fitnessul nu este ce inventat în secolul 21. Fitnessul este ceea ce a permis evoluția noastră continuă, ceea ce la rândul ei a asigurat fitnessul nostru. Nu fi în formă de dragul de a fi în formă. Nu te uita la fitness ca fiind un moft. Fitnessul este genetic și epigenetic. Miliarde de ani de evoluție și milioane de ani de fitness ce s-a îmbunătățit mereu au permis existența noastră. Anceștrii noștri nu au avut de ales cu privire la ”a face exerciții”. Au mers, au fugit, au sărit, au luptat și au ridicat lucrurile pentru a supraviețui și pentru a-și duce genele mai departe în viitor. Trebuiau să exerseze.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;">Ne suntem nouă datori să fim în formă. Suntem datori copiilor și nepoților noștri. Suntem datori Universului care ne-a făcut în felul în care suntem.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="color: red; font-family: Georgia, Times New Roman, serif;">Ce părere aveți, fitorriori? Am omis ceva? Credeți că sunt idei la care nu am făcut referire? Spuneți-mi în commenturile de mai jos.</span></div>
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Alexhttp://www.blogger.com/profile/10236759176882924169noreply@blogger.com0București, România44.4325 26.10388890000001544.069698499999994 25.458441900000015 44.7953015 26.749335900000016tag:blogger.com,1999:blog-6120670077195370400.post-66019558679327005142014-02-02T21:01:00.000+02:002014-02-06T10:03:28.876+02:005 Tips for Healthier Teeth<div class="MsoNormal" style="text-align: left;">
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<i><span style="color: purple; font-family: Times, 'Times New Roman', serif;">** This post is written in both English and Romanian.</span></i></div>
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<i><span style="color: purple; font-family: Times, 'Times New Roman', serif;">** Această postare este scrisă atât în engleză, cât şi în română.</span></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1YMi8wnRScXFOSq0Elu6remqjnzKKi9Lgomb4umc5NSme-5jQEmAnSCckyKE1myVeqMxm3rPtEfztwK30DXS-nARfsr1gvv6DxNHQhlbN1vGjPdhnaQwPkB76YSBdo-A4ma7rNAUB8AeI/s1600/SS0417.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1YMi8wnRScXFOSq0Elu6remqjnzKKi9Lgomb4umc5NSme-5jQEmAnSCckyKE1myVeqMxm3rPtEfztwK30DXS-nARfsr1gvv6DxNHQhlbN1vGjPdhnaQwPkB76YSBdo-A4ma7rNAUB8AeI/s1600/SS0417.jpg" height="211" width="320" /></a><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">First of all you may be wondering: why do I have to think about
healthy teeth and gums ? Well, it’s extremely important because any bacterial
infection in your mouth can easily spread throughout your entire body. Check
this out : “<span style="background: white;">Considering how many times a day you
swallow saliva, it's not hard to imagine where those bacteria can then travel.
But perhaps even more important are the exotoxins and endotoxins that the
bacteria produce as a simple byproduct of their very existence. It is
these toxins, which cannot be destroyed by stomach acids or easily neutralized
by your body's immune system, that present the bigger problem. In fact, these
toxins don't even need to pass through your intestinal tract. Many are absorbed
sublingually through the capillaries in your mouth, directly into your
bloodstream. In effect, these toxins are the equivalent of being hooked up to
an IV that is directly feeding low levels of poison into your bloodstream 24/7.</span>”
- says Jon Barron director of </span><b><span style="background: white; color: #333333; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span></b><span style="background: white; color: #333333; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Baseline of Health® Foundation.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif;"><span style="background-color: white;">What can I do ?</span></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> </span><span style="font-size: large;"><span style="background-color: white; font-family: Georgia, serif; line-height: 150%;"> </span><b><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; color: #990000; font-family: "Georgia","serif"; line-height: 150%;"> 1)</span></b><span style="background-color: white; font-family: Georgia, serif; line-height: 150%;"> </span><b><span style="color: #990000; font-family: "Georgia","serif"; line-height: 150%;">Try oil pulling</span></b></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<b><i><span style="background: white; color: #674ea7; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">What is Oil Pulling ?</span></i></b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">It’s a very old ayurvedic<span style="background: white;"> remedy
that uses natural substances to clean and detoxify teeth and gums. Also,
it has the benefit of naturally whitening your teeth and there’s even evidence
in proving it’s helpful in strengthening and nourishing the gums. Besides
this, ayurvedic literature describes oil pulling as capable of both
improving oral health and treating systemic diseases such as ulcers or
asthma. </span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">An Ukrainian physician, </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Dr F. Karach, says the oil-pulling heals : <span style="background: white;">“head-aches, bronchitis, tooth pain, thrombosis,
eczema, ulcers and diseases of stomach, intestines, heart, blood, kidney,
liver, lungs and women’s diseases. It heals diseases of nerves, paralysis, and
encephalitis. It prevents the growth of malignant tumors, cuts and heals them.
Chronic sleeplessness is cured.” Also,</span><span style="background: #F2F2F2;"> </span><span style="background: white;">according to an article on
the <a href="http://www.earthclinic.com/Remedies/oil_pulling.html" target="_blank"><span style="color: blue;">Earth Clinic website</span></a></span>,
oil pulling is reported to cure: "Mouth & Gum Disease; Stiff Joints;
Allergies; Asthma; High Blood Sugar; Constipation; Migraines; Bronchitis;
Eczema; Heart, Kidney, Lung Diseases; Leukemia; Arthritis; Meningitis;
Insomnia; Menopause (hormonal issues); Cancer; AIDS; Chronic Infections;
Varicose Veins; High Blood Pressure; Diabetes; Polio; Cracked Heels."</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<b><i><span style="color: #674ea7; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">So, how do I do it ?</span></i></b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Actually, it involves a very simple procedure: you choose an oil,
you take a tablespoon of it and you <span style="background: white;">swish</span> it
all around your mouth for 10-20 minutes, first thing in the morning. You should
do this before eating or drinking, on an empty stomach. After the given amount
of time expires, you spit the oil out. That’s it.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<b><i><span style="color: #674ea7; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Choosing the oil</span></i></b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">You could do this with pretty much any oil: olive oil, sunflower
oil, sesame oil, coconut oil or others. I prefer the latter as it has lauric
acid (which it’s antimicrobial and anti fungal) and also because it has a
better taste than the others.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<b><i><span style="color: #674ea7; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Benefits</span></i></b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Apart from the ones mentioned in the first paragraph... well there
are more. You have a lot of bacteria in your mouth – some good , some evil. One
of the evil ones it’s Streptococcus Mutans (not that its name would indicate
something cute). Its main job is to be a main player in plaque buildup,
gingivitis and cavities. <span style="background: white;">Gingivitis means
inflammation in the body. It happens when your body starts attacking the evil
bacteria that are happily living in the plaque formed on your teeth. Bad breath
(also known as Halitosis) can also have its root in the smell of chemicals
produced by bacteria in the mouth.</span></span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="background: white;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhToAKhZpZZBf0OG0XVLAn53OSDJFUJ3_ha-8uPNHdF9ClYi6C1FqkOURsr_mkKCve4zONutEIezS1-QS2Dsc3fY9pXInYjmjnfV5a6J17vTxcPOpa21HTa8ZKs2QE0hLSnvCfJqnDW8Hfw/s1600/oil-pulling-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhToAKhZpZZBf0OG0XVLAn53OSDJFUJ3_ha-8uPNHdF9ClYi6C1FqkOURsr_mkKCve4zONutEIezS1-QS2Dsc3fY9pXInYjmjnfV5a6J17vTxcPOpa21HTa8ZKs2QE0hLSnvCfJqnDW8Hfw/s1600/oil-pulling-1.jpg" height="176" width="320" /></a></span></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">The process of brushing your teeth takes a couple of minutes,
but <span style="background: white;">the time that it takes to do a proper
oil pulling helps keeping the antibacterial agent in the mouth long enough to
work its way down into the protected pockets and reach the harmful bacteria
where they actually live.</span> And being oil – well it gets to areas
that your toothpaste can’t reach. </span><br />
<br />
<a href="http://wellnessmama.com/7866/oil-pulling-for-oral-health/" style="font-family: Georgia, serif; line-height: 150%;" target="_blank">Here</a>, <span style="font-family: Georgia, serif; font-size: 16px; line-height: 150%;"><a href="http://www.swansonvitamins.com/blog/jenessa/oil-pulling-all-hype-or-is-there-something-to-it" target="_blank">here</a>, or </span><a href="http://www.livingthenourishedlife.com/2010/04/got-plaque-want-to-detox-try-oil" style="font-family: Georgia, serif; line-height: 150%;" target="_blank">here</a><span style="line-height: 150%;"> </span><span style="font-family: Georgia, serif; line-height: 150%;"> you have three examples of people who've tried already. Check out some additional info.</span><br />
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<span style="background-color: white; font-family: Georgia, Times New Roman, serif; font-size: 12pt; line-height: 18.399999618530273px;"><o:p><br /></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><o:p><span style="background-color: white;"> <span style="color: #990000;"> </span></span><span style="background-color: white;"><span style="color: #990000;"> <span style="font-size: large;"><b>2)<span style="line-height: 18.399999618530273px;"> </span></b></span></span></span></o:p><span style="background-color: white; line-height: 18.399999618530273px;"><span style="color: #990000; font-size: large;"><b>Have them straightened out</b></span></span></span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">People with straight, white teeth have some advantages.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">We
live in a world that values first impressions. And there is actually a <a href="http://www.prnewswire.com/news-releases/first-impressions-are-everything-new-study-confirms-people-with-straight-teeth-are-perceived-as-more-successful-smarter-and-having-more-dates-148073735.html" target="_blank"><span style="color: blue;">study</span></a> that confirmed
that people with straight teeth are perceived as more successful, smarter
and having more dates.</span><b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></b></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Here
are some of the findings :</span><b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></b></div>
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<b><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"> </span></b><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> </span><span style="color: #351c75; font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> </span></div>
<ul type="disc">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDxr-v88hnt46tJpdS_uTIz6sNmPROyXm34NRk3FOLzBDA_hHynWYydS9NSf_5CwcNVt6t5j6dDxL_M6g3c3z2ijehM4rPnaWu6EVByMStBkUJHcw6ay-eW18d6xDPqZwFO0kkriKTwOv/s1600/female-heart-teeth-380x235.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDxr-v88hnt46tJpdS_uTIz6sNmPROyXm34NRk3FOLzBDA_hHynWYydS9NSf_5CwcNVt6t5j6dDxL_M6g3c3z2ijehM4rPnaWu6EVByMStBkUJHcw6ay-eW18d6xDPqZwFO0kkriKTwOv/s1600/female-heart-teeth-380x235.jpg" height="197" width="320" /></a>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> <b>Making a Lasting impression</b></span><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: It's important to have attractive teeth as part
of a smile, because pearly whites make a lasting first impression. Nearly
one-third (29%) of Americans say the first aspect of someone's face they
typically notice is his or her teeth, and 24% say this is also the facial
aspect that they remember the most after meeting someone.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Straight Teeth = Success</span></b><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: These thoughts also extend to perceptions
regarding an individual's potential for professional and financial
success. When looking at images, Americans perceive those with
straight teeth to be 45% more likely than those with crooked teeth to get
a job when competing with someone who has a similar skill set and
experience. They are also seen as 58% more likely to be successful,
as well as 58% more likely to be wealthy.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> Love at First Sight</span></b><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: Not if you have crooked teeth. When it comes to
attracting a possible mate on a dating site, those with straight teeth
are seen as 57% more likely than those with crooked teeth to get a date
based on their picture alone.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Crooked Teeth = Dull Social Life</span></b><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: Nearly two in five (38%) Americans would
consider not going on a second date with someone who has misaligned
teeth. Far fewer would ditch someone who lives with his or her parents
(23%).</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Straight Teeth = Good Personality</span></b><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: People connect more positive descriptions with
men and women who have straight teeth than those who have crooked teeth.
Those with straight teeth are 21% more likely to be seen as happy, 47%
more likely to be viewed as being healthy and 38% more likely to be
perceived as smart.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> A Nice Smile Goes a Long Way</span></b><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: Nearly three in four (73%) Americans would be more
likely to trust someone with a nice smile than someone with a good job,
outfit, or car. </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: 150%;"><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span><b><span style="background: white; color: #351c75; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">The Want List</span></b><span style="background: white; font-family: "Georgia","serif"; font-size: 12.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">: Having an attractive smile is something
important to many Americans. Close to three in five (57%) Americans would
rather have a nice smile than clear skin. What's more, 87% would forego
something for a year in order to have a nice smile for the rest of their
life; more than one-third of these folks would give up dessert (39%) or
vacations (37%).</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
</ul>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz_eIpj0_JQSpgebLpGSVmgEXoBXRn9Oac5vCNag7HcypVV8YK0eQdT6qu6qvqe3T2-gUdbiOzbv9f0Is9BNycUj5lZia2Gp8h9C81xgAGAqc0XeqYD2CdYdbqHJ-0ydzCFGMiHhXqlrg2/s1600/large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz_eIpj0_JQSpgebLpGSVmgEXoBXRn9Oac5vCNag7HcypVV8YK0eQdT6qu6qvqe3T2-gUdbiOzbv9f0Is9BNycUj5lZia2Gp8h9C81xgAGAqc0XeqYD2CdYdbqHJ-0ydzCFGMiHhXqlrg2/s1600/large.jpg" height="390" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Sexy or what ?</span></div>
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span>
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">But ! Maybe you’re not into
all this “improving your chances that people like you” thing, so I have another
incentive in making you consider straightening out your teeth: bite and jaw
problems (in technical terms: </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">malocclusion). Ideally, your top and
bottom set of teeth should fit together and form an accurate bite. Your
top teeth should fit slightly over your bottom teeth. All of your teeth
should line up. Your teeth should be straight and equally spaced. </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Most malocclusions are
inherited. Such conditions include differences in jaw size, poorly
aligned jaws, crowded teeth, extra teeth, and missing teeth. </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">You have to consider that
for proper functioning throughout your life, the teeth, masticatory
muscles and jaw joints must function in coordination and symmetrically. The
masticatory system is acting like any other machine. Having
overcrowded teeth , for example, makes it almost impossible to clean them
effectively – there will be areas where you will not be able to reach. Not
biting right will force some teeth to be used more than others. The teeth that
you use more will get cavities, while the others (that can’t be used properly)
will develop tartar (Dental Calculus). Apart from this, you could experience jaw pain,
migraines, stiffness of the neck and shoulder area, ringing in the ears
(tinnitus) or blocking of ears, eye or sinus pain and other discomforts.
You can also checkout <a href="http://www.drnewhart.com/docs/bites.pdf" target="_blank">this</a> informative graphic for more details.</span></div>
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<span style="font-family: Georgia, serif; line-height: 150%;"><span style="font-size: small;">
</span><b><span style="color: #990000; font-size: large;">3) Make friends with a dentist</span></b></span><br />
<br />
<span style="font-family: Georgia, serif; line-height: 150%;"><b><span style="color: #990000; font-size: large;"></span></b></span></div>
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<div style="text-align: left;">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">I get it : everyone hates
dentists' offices. It’s the smell, the sounds, the
discomfort of staying with your mouth open for minutes,</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, serif;"><br /></span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Bjg_OS_RoercufzVyEry72HrP8AxA-ROnlv67GUxN0AzYfuO8k-DRLzs4_dXY2NSDcdSzQ-uQ9js9dYSeYe7QajkVnwb7HvSX2L5aMs8otkBGftSvCMUXOBHIbRWcTYbUq7rnQJYDWZH/s1600/Me-to-the-dentist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Bjg_OS_RoercufzVyEry72HrP8AxA-ROnlv67GUxN0AzYfuO8k-DRLzs4_dXY2NSDcdSzQ-uQ9js9dYSeYe7QajkVnwb7HvSX2L5aMs8otkBGftSvCMUXOBHIbRWcTYbUq7rnQJYDWZH/s1600/Me-to-the-dentist.jpg" height="400" width="303" /></a></span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">the vulnerability, the
appearance of the instruments, the chair, the masks that dentists wear, the
chairs in the waiting room, the fashion&lifestyle magazines in the waiting
room, the “I’m so happy and blessed to be here now” look on the other patients
faces,</span><span style="font-family: Georgia, serif; font-size: 16px; line-height: 150%;">the anticipation of pain.</span></div>
<div style="text-align: left;">
<span style="font-family: Georgia, serif; font-size: 16px; line-height: 150%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPv-fbZ1DSiZ6gCGE6HpbLBTyu6ve_S3DgNOA3l_54ozwBdy33VEKu6ZcLNN_TawSjvMk-fNEZjRZzLrEltikleol_QESbipY2L2JEi-XjI9v6w_5OTA-K5myTy_6cb4o0eudCXqcLR2FC/s1600/funny-dentist-gum-teeth-tool.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPv-fbZ1DSiZ6gCGE6HpbLBTyu6ve_S3DgNOA3l_54ozwBdy33VEKu6ZcLNN_TawSjvMk-fNEZjRZzLrEltikleol_QESbipY2L2JEi-XjI9v6w_5OTA-K5myTy_6cb4o0eudCXqcLR2FC/s1600/funny-dentist-gum-teeth-tool.jpg" height="346" width="400" /></a></div>
<br />
<div style="text-align: left;">
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">...yeah.. kind of everything makes you feel anxious. </span><b style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">BUT</b><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">, the problem
with teeth problems is that they </span><b style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">DON’T</b><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> go away. It only gets worse. We have not
found (at the moment) the ability to regenerate teeth.</span></div>
</div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Trust me, I know what I’m
talking about here – I had struggled (still am kind of) with a lot of dental problems
and I pretty much had a panic attack when I was absolutely forced to visit the
dentist some years ago. I got to the point where I was sure that the
pain that I felt from that particular cavity, ( if you’ve been there, you know
what I’m talking about. Tooth pain is a different kind of pain. It’s in your
brain. It’s one of the few accurate definitions of hell.) COULD NOT be worse than
whatever was going to happen in the dentist’s cabinet.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvUKUbEgTQLadoYl6bWNGGj0LV-OamzOoOF5NExJ9LKYaPyCsA9Fse5XdUZBMTaYZn84NIfBFYgIgmVeWJPE9VdPH-LMxaYe45ZCuolhyphenhyphens6loufyhSn32dDA9Q9GQA9QbEfn2fnb0YwrGr/s1600/art-arts-fun-dentist-masks-creative-design-funny.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvUKUbEgTQLadoYl6bWNGGj0LV-OamzOoOF5NExJ9LKYaPyCsA9Fse5XdUZBMTaYZn84NIfBFYgIgmVeWJPE9VdPH-LMxaYe45ZCuolhyphenhyphens6loufyhSn32dDA9Q9GQA9QbEfn2fnb0YwrGr/s1600/art-arts-fun-dentist-masks-creative-design-funny.jpg" height="250" width="320" /></a></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Your only way of dealing
with fear is to face it. So go out there, find a dentist who you can relate
to, who explains and answers whatever questions you may have - and make them
your friend. It will become easier and you’ll gain confidence in the process.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b> </b></span></span><br />
<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b><br /></b></span></span>
<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b><br /></b></span></span>
<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b><br /></b></span></span>
<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b> 4) Hate sugar</b></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Need another reason to hate
sugar ? It creates an acidic environment in your mouth and likes ruining your
teeth. Bacteria in your mouth, as they’re happily thriving, they produce acid
(which is the actual cause of cavities). And I’m sure you’ll be excited to hear
that It’s not just sugar that’s promoting this. Bacteria are triggered to
make acid when you eat anything with carbohydrates. The main culprit it’s not
the amount of carbs that you eat, but the length of time your teeth are
exposed.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> </span><span style="color: #990000; font-size: large;"><b><span style="font-family: Georgia, serif; line-height: 150%;"> 5) Keep them clean</span><span style="font-family: 'Times New Roman', serif; line-height: 150%;"><o:p></o:p></span></b></span><br />
<span style="color: #990000; font-size: large;"><b><span style="font-family: Georgia, serif; line-height: 150%;"><br /></span></b></span>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLXtPYa0amRfpbgD9k_5_0ThpqzwgmVzVmKH7PK9aJZi9Ho-9H_OHedIv00CvVYpNPZVJ39kHKlbMb_73EyNLXvH2xTmB-h8Hho2DAgatwlOzuk-Dy6kUm_J5NRPT71B-56ZoEpKzpbPeG/s1600/dentist-funny.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLXtPYa0amRfpbgD9k_5_0ThpqzwgmVzVmKH7PK9aJZi9Ho-9H_OHedIv00CvVYpNPZVJ39kHKlbMb_73EyNLXvH2xTmB-h8Hho2DAgatwlOzuk-Dy6kUm_J5NRPT71B-56ZoEpKzpbPeG/s1600/dentist-funny.jpg" height="298" width="400" /></a></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">The last tip is to make
sure your teeth are properly cleaned. Most specialists agree on the fact that
you have to use your toothbrush at least 2 a day, for at least 2 minutes every
time. You should be using a soft-bristled brush as it’s considered best
for removing plaque and
debris from your teeth. Also, try to replace your toothbrush when it begins to
show wear, or every three months, whichever comes first.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Here’s a ( ?! creepy) video to
get you super motivated :</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">You can listen to eat twice (2!) a day as you’re brushing because it has exactly (sort of) 2 minutes !! Woohoo !! You're welcome.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; line-height: 150%;"><i><b>What about you ? How do you
take care of your teeth ? Do you have any other tips to share ?</b></i></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">În primul rând poate vă întrebaţi: de ce trebuie să mă gândesc că
e bine să am dinţi şi gingii sănătoase ? Ei bine, e foarte important pentru că orice infecţie bacteriană din gură se poate răspândi cu
uşurinţă în tot corpul. Citeşte asta : “Considerând de câte ori pe zi înghiţim
saliva, nu e greu să ne imaginăm pe unde pot călători aceste bacterii. Dar
poate mai important decât asta, sunt exotoxinele şi endotoxinele pe care
bacteriile le produc prin simpla lor existenţă. Aceste toxine care nu pot fi
distruse de acizii din stomac, sau neutralizate uşor de către sistemul imunitar,
reprezintă problema cea mai mare. De fapt, aceste toxine nici nu e nevoie să treacă
prin tractul intestinal. Multe sunt absorbite sublingual prin capilarele din
gură, direct în sânge. Dacă stăm să ne gândim, aceste toxine sunt echivalentul
la a fi conectat la un cateter intravenos prin care se transmit nivele scăzute
de otravă în sânge 24/7." - spune Jon Barron directorul fundaţiei </span><span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 16px; line-height: 150%;">Baseline of Health® </span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Ce pot face ?</span><br />
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<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b> 1) Încearcă “Oil Pulling”</b></span></span></div>
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Ce înseamnă asta ?</span></b></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br />
Este o tehnică veche, provenită din medicina ayurvedică, care utilizează
substanţe naturale pentru a curaţa şi detoxifia dinţii şi gingiile. De
asemenea, îţi poate face dinţii mai albi şi îţi poate
întări şi proteja gingiile. În afară de asta, în literatura ayurvedică “oil
pulling” este capabil atât să îmbunătăţească sănătatea orală, cât şi să
îmbunătăţească simptomele unor boli sistemice cum ar fi ulcer sau astm.
Doctorul ucrainian F. Karach spune că “oil pulling” poate ajuta în cazurile
de: “Dureri de cap, bronşită, dureri de dinţi, tromboză, eczeme, ulcere
şi boli de stomac, intestine, inimă, sânge, rinichi, ficat, plămâni şi a
bolilor de femei. Se vindecă boli de nervi, paralizie şi encefalită. Acesta
previne creşterea tumorilor maligne şi le poate chiar vindeca. De asemenea, ajută în cazurile de insomnie cronică.” Mai mult, potrivit unui articol de pe <a href="http://www.earthclinic.com/Remedies/oil_pulling.html" target="_blank"><span style="color: blue;">siteul Earth Clinic</span></a> ,“oil pulling” este
folosit cu succes în ameliorarea: “Încheieturilor înţepenite, alergii, astm,
nivelelor ridicate de zahăr din sânge, constipaţie, migrene, bronşită, eczeme,
boli de inimă, boli de rinichi, boli pulmonare, leucemie, artrită,
meningită, insomnie, menopauză (probleme hormonale), cancer, infecţii cronice; vene varicoase; presiune arterială ridicată; diabet”.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /><span style="background-color: white;"><span style="color: #674ea7;"><b>
Cum poţi face “Oil Pulling” ?</b></span></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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Implică o procedură foarte simplă: alegi un ulei, iei o lingură din
respectivul ulei şi îl ţii în gură “învârtindu-l” timp de 10-20 de minute, primul lucru în fiecare dimineaţă (pe stomacul gol). După ce au trecut minutele
menţionate scuipi uleiul. Asta e tot.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /><b><span style="color: #674ea7;">
Alegerea uleiului</span></b></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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Poţi folosi cam orice ulei: ulei de măsline, de floarea soarelui, de susan,
ulei de cocos sau altele. Eu îl prefer pe cel de cocos pentru că este plin de
acid lauric (care este antimicrobial şi antifungic) şi pentru că are un gust
mai bun decât celelalte.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /><span style="color: #674ea7;"><b>
Beneficii</b></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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În afară de cele menţionate în primul paragraf ..ei bine, mai sunt şi altele. În
gura ta convieţuiesc o mulţime de bacterii – unele bune, unele rele. Una din cele
rele este Streptococcus Mutans (nu că numele ar indica ceva drăguţ), a
cărui principal scop este să joace un rol important în acumularea plăcii
dentare, gingivitei şi formării cariilor. Gingivita înseamnă inflamaţie în corp.
Se produce atunci când corpul începe să atace bacteriile rele care trăiesc
liniştite şi fericite în placa dentară. Respiraţia urât mirositoare (halenă) poate fi de asemenea cauzată de mirosul chimicalelor produse de bacteriile din gură.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> Activitatea de a
te spăla pe dinţi durează câteva minute, dar timpul necesar pentru a face “oil
pulling” păstrează agentul antimicrobian (uleiul) în gură suficient de
mult pentru ca acesta să poată ajunge în “buzunarele” protejate unde bacteriile
trăiesc. Şi fiind ulei – ei bine ajunge în locuri unde pasta de dinţi nu poate
ajunge.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span>
<a href="http://lataifas.ro/medicina_naturista_alternativa/2696/terapia-cu-ulei-pentru-igiena-orala/" style="font-family: Georgia, serif; font-size: 16px;" target="_blank">Aici</a><span style="font-family: Georgia, serif; font-size: 16px;"> sau </span><a href="http://www.swansonvitamins.com/blog/jenessa/oil-pulling-all-hype-or-is-there-something-to-it" style="font-family: Georgia, serif; font-size: 16px;" target="_blank">aici</a><span style="font-family: Georgia, serif; font-size: 16px;"> poţi citi mai multe despre această procedură de la persoane care au încercat-o deja.</span></div>
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<span style="font-family: Georgia, serif; line-height: 150%;"><br /><b><span style="color: #990000; font-size: large;"> 2) Îndreaptă-ţi dinţii </span></b></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Persoanele cu dinţii drepţi şi albi au câteva avantaje. </span><br />
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span>
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Trăim
într-o lume care pune accent pe imagine şi pe prima impresie. Există şi un <a href="http://www.prnewswire.com/news-releases/first-impressions-are-everything-new-study-confirms-people-with-straight-teeth-are-perceived-as-more-successful-smarter-and-having-more-dates-148073735.html" target="_blank"><span style="color: blue;">studiu</span></a> american care confirmă
că oamenii cu dinţii drepţi sunt percepuţi ca având mai mult succes şi ca a fi mai
deştepţi. Bonus - au şi mai multe întâlniri.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Uite câteva date din studiu:</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDxr-v88hnt46tJpdS_uTIz6sNmPROyXm34NRk3FOLzBDA_hHynWYydS9NSf_5CwcNVt6t5j6dDxL_M6g3c3z2ijehM4rPnaWu6EVByMStBkUJHcw6ay-eW18d6xDPqZwFO0kkriKTwOv/s1600/female-heart-teeth-380x235.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDxr-v88hnt46tJpdS_uTIz6sNmPROyXm34NRk3FOLzBDA_hHynWYydS9NSf_5CwcNVt6t5j6dDxL_M6g3c3z2ijehM4rPnaWu6EVByMStBkUJHcw6ay-eW18d6xDPqZwFO0kkriKTwOv/s1600/female-heart-teeth-380x235.jpg" height="197" width="320" /></a>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><b><span style="color: #674ea7;">O bună primă impresie</span></b>: Aproape o treime (29%) dintre
americani spun că primul aspect pe care îl observă la faţa cuiva sunt
dinţii şi 24% spun că acesta este şi aspectul facial de care îşi aduc aminte
cel mai mult după ce au cunoscut pe cineva.</span></li>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="color: #674ea7;"><b>Dinţi drepţi = Succes</b></span>: Când au fost puşi să se uite la imagini,
americanii i-au văzut pe cei cu dinţii drepţi cu 45% mai probabil să câştige un
job dacă ar concura şi ar avea aceeaşi experienţă şi aceleaşi recomandări ca şi cei cu dinţii strâmbi. De asemenea, cei cu dinţii drepţi au fost percepuţi cu şanse de 58%
mai mari să fie persoane mai de succes şi mai bogate.</span></li>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="color: #674ea7;"><b>Dragoste la prima vedere</b></span>: Nu şi dacă ai dinţii strâmbi. Când vine
vorba de atragerea persoanelor de sex opus, cei cu dinţii drepţi sunt văzuţi a
avea cu 57% mai multe şanse decât cei cu dinţii strâmbi de a obţine o întâlnire
(asta atunci când alegerea partenerului se bazează doar pe o imagine a
acestuia).</span></li>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="color: #674ea7;"><b>Dinţi strâmbi = Viaţă socială plictisitoare</b></span>: Aproape 2 din 5
(38%) americani se gândesc la posibilitatea de a nu ieşi la o a doua întâlnire cu cineva care are dinţii foarte strâmbi. Cu mult mai puţini (28%) nu
ar mai ieşi cu cineva care încă locuieşte cu părinţii.</span></li>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="color: #674ea7;"><b>Dinţi drepţi = Personalitate frumoasă</b></span>: Oamenii simt o conexiune
mai pozitivă cu persoanele care au dinţii drepţi. Cei cu dinţi drepţi au şanse
mai mari: cu 21% să fie văzuţi că fiind mai fericiţi, cu 47% să fie văzuţi mai
sănătoşi şi cu 38% să fie percepuţi că fiind mai deştepţi.</span></li>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="color: #674ea7;"><b>Un zâmbet frumos te duce departe</b></span>: Aproape 3 din 4 americani (73%)
ar fi mai înclinaţi să aibă încredere în cineva cu un zâmbet frumos, decât în
cineva cu un job bun, o maşină frumoasă, sau care e îmbrăcat bine.</span></li>
<li><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><span style="color: #674ea7;"><b>Lista de dorinţe</b></span>: Să aibă un zâmbet atrăgător îşi doresc foarte
mulţi americani. Aproape 3 din 5 (57%) ar prefera să aibă un zâmbet frumos, decât o piele perfectă. Mai mult, 87% ar îndura ceva pentru un an, dacă asta ar
însemna să aibă un zâmbet frumos pentru tot restul vieţii; aproape o treime ar
renunţa la desert (39%) sau la vacanţe (37%).</span></li>
</ul>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Sexy sau cum ?</span></div>
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br />
Dar !! Poate nu eşti impresionat de toate astea, aşa că am alt motiv pentru a te convinge
că e important să ai </span><span style="font-family: Georgia, serif; font-size: 16px;">dinţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> drepţi: probleme de muşcătură şi probleme ale maxilarului
(în termeni tehnici malocluzie). În mod ideal, </span><span style="font-family: Georgia, serif; font-size: 16px;">dinţii </span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">de sus şi cei de jos ar
trebui să se potrivească şi să formeze împreună o muşcătură catalogată drept
corectă. D</span><span style="font-family: Georgia, serif; font-size: 16px;">inţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> de sus ar trebui să vină un pic peste </span><span style="font-family: Georgia, serif; font-size: 16px;">dinţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> de jos. Toţi </span><span style="font-family: Georgia, serif; font-size: 16px;">dinţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> ar trebui să fie aliniaţi. D</span><span style="font-family: Georgia, serif; font-size: 16px;">inţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> ar trebui să fie drepţi cu spaţii
egale între ei. Majoritatea malocluziilor sunt moştenite. Pot exista diferenţe
între marimea maxilarelor, aliniera defectuasă a maxilarelor, dinţi
aglomeraţi, dinţi în plus sau dinţi lipsă.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Trebuie să te gândeşti că pentru o bună funcţionare pe tot
parcursul vieţii, </span><span style="font-family: Georgia, serif; font-size: 16px;">dinţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">, sistemul masticator şi articulaţiile maxilarelor, trebuie să funcţioneze în mod coordonat şi simetric. Sistemul masticator
acţionează întocmai ca o maşinărie. Dacă ai </span><span style="font-family: Georgia, serif; font-size: 16px;">dinţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> aglomerati de exemplu, îţi va fi
aproape imposibil să îi cureţi corect – vor fi locuri inaccesibile. Dacă nu
muşti cum trebuie, forţele create atunci când mesteci, vor acţiona diferit:
astfel vei folosi mai mult nişte dinţi şi mai puţin pe alţii. D</span><span style="font-family: Georgia, serif; font-size: 16px;">inţii</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> pe care îi
vei folosi prea mult vor dezvolta carii, iar cei pe care nu îi prea foloseşti
vor avea tartru. În afară de asta, poţi avea dureri de maxilar, migrene,
rigiditate a gâtului şi în zona umerilor, piuit în urechi (tinnitus) sau
înfundare a urechilor, durere de ochi sau dureri ale sinusurilor şi alte
disconforturi. Uită-te pe <a href="http://www.drnewhart.com/docs/bites.pdf" target="_blank">acest</a> grafic pentru mai multe informaţii despre
posibile afecţiuni.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; line-height: 150%;"><br /><span style="color: #990000; font-size: large;"><b> 3) Împrieteneşte-te cu un dentist</b></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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Ştiu : toată lumea urăşte cabinetele stomatologice. E mirosul ăla, discomfortul de a sta cu gura căscată minute în şir,</span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmpQjr_Mrpp4DAhMNMBDA4PL8tfAa7fKYGmHKCtYImGLVBaKIyoTvM27y1RjibAD_ECMk1_zsoKM0dJqF7ml011_WmZKsfG8K2vjPj2vepS_IxNpSRTBzXhw-36GFSW0WhLkffToPq4OuX/s1600/Me-to-the-dentist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmpQjr_Mrpp4DAhMNMBDA4PL8tfAa7fKYGmHKCtYImGLVBaKIyoTvM27y1RjibAD_ECMk1_zsoKM0dJqF7ml011_WmZKsfG8K2vjPj2vepS_IxNpSRTBzXhw-36GFSW0WhLkffToPq4OuX/s1600/Me-to-the-dentist.jpg" height="400" width="303" /></a></span></div>
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"> </span><span style="font-family: Georgia, serif; font-size: 16px; line-height: 150%;">sunetele,</span><span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">sentimentul de vulnerabilitate, felul în care arată aparatura aia, scaunul,
măştile pe care le poartă dentiştii, scaunele din sala de aşteptare, revistele
glossy despre modă şi stil de viaţă din sala de aşteptare, feţele care spun “sunt atât de fericit şi binecuvântat să fiu acum aici” ale pacienţilor din
jurul tău, </span><span style="font-family: Georgia, serif; font-size: 16px; line-height: 150%;">frica de durere..</span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">..mda cam tot ce se întâmplă acolo te face să te simţi neliniştit.
<b>DAR</b>, problema cu problemele de dinţi este că <b>NU</b> dispar. Devin din ce în ce mai
grave. Nu am descoperit (momentan) capacitatea de a ne regenera dantura.</span><br />
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Crede-mă.. am trecut prin asta – m-am chinuit mult timp ( şi, într-o
anumită măsură, încă mă chinui) cu probleme dentare. Aproape am făcut un atac de
panică atunci când am fost absolut forţată să mă duc la dentist acum câţiva
ani. Ajunsesem în punctul în care mi-am dat seama că nimic din ce se poate
întâmpla la dentist, nu are cum să fie mai rău decât durerea pe care o
experimentam non-stop. (dacă ai trecut prin asta şti exact la ce mă
refer. Durerea de dinţi e o floricică specială. E direct în creier. E una din
puţinele definiţii exacte ale iadului).</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-bdz5aSGMOOobYZj4lD6pKlPMU486obC0_dmV8VNMKGGjcZpDthyphenhyphensFY-IecVzrJs1UoPX66S2ydSJ9_frvrRj89XsuEbeF4P9WCQ6TYQyOF3p9ZH2_xMd2b1MNXuGX8KRxAY6v8Xf02K/s1600/art-arts-fun-dentist-masks-creative-design-funny.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-bdz5aSGMOOobYZj4lD6pKlPMU486obC0_dmV8VNMKGGjcZpDthyphenhyphensFY-IecVzrJs1UoPX66S2ydSJ9_frvrRj89XsuEbeF4P9WCQ6TYQyOF3p9ZH2_xMd2b1MNXuGX8KRxAY6v8Xf02K/s1600/art-arts-fun-dentist-masks-creative-design-funny.jpg" height="250" width="320" /></a></div>
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Singura modalitate să-ţi învingi frica este să o înfrunţi. Aşa că
du-te în lume, caută un dentist cu care să simţi că te înţelegi, care te
ascultă şi îţi explică orice nelămurire ai avea. Împrieteneşte-te cu el/ea. O să
devină din ce în ce mai uşor şi o să devii mult mai încrezător că nu e chiar
atât de rău să-l vizitezi.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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</b></span></span><br />
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<span style="font-family: Georgia, serif; line-height: 150%;"><span style="color: #990000; font-size: large;"><b> 4) Urăşte zahărul</b></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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Vrei alt motiv să urăşti zahărul? Zahărul favorizează crearea unui mediu acid
în gură şi iubeşte să-ţi distrugă dintîi. Bacteriile din gură, cum stau ele
fericite, produc acid prin simpla lor existenţă. Acesta este cauza principala a
cariilor. Sunt absolut sigură că vei fi încântat să auzi că nu doar zahărul
produce un mediu acid. Bacteriile încep să producă acid de fiecare dată când
mănânci carbohidraţi. Principala problemă nu e cantitatea de carbohidraţi pe
care o mănânci, ci durata de timp în care dinţii tăi sunt expuşi.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; line-height: 150%;"><br /><span style="color: #990000; font-size: large;"><b> 5) Păstrează-i curaţi</b></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmfon-20T441rxBu-0v9OMtLdFMWQ1Mrfsc7q_gZw8ezbmTlASm0QmbzwuAk5eY8HWQbv042CpVRh6Yh3uQLVcYu3BAU7A0QYzKMQKptzm4JaZ0s7Cu2sBVckW7zA4_K34rz_vNUtuw5FI/s1600/dentist-funny.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmfon-20T441rxBu-0v9OMtLdFMWQ1Mrfsc7q_gZw8ezbmTlASm0QmbzwuAk5eY8HWQbv042CpVRh6Yh3uQLVcYu3BAU7A0QYzKMQKptzm4JaZ0s7Cu2sBVckW7zA4_K34rz_vNUtuw5FI/s1600/dentist-funny.jpg" height="298" width="400" /></a></div>
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Ultimul sfat este să ai grijă de ei să fie curaţi. Aproape toţi specialiştii
sunt de acord că ar trebui să ne spălăm pe dinţi de 2 ori pe zi, aproximativ 2
minute pe şedinţă. Ar trebui să foloseşti o periuţă cu perii moi, pe care ar
trebui să o înlocuieşti în 2 cazuri : dacă o vezi că s-a uzat, sau dacă au
trecut 3 luni de când o foloseşti (oricare din cazuri apare primul).</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Uite aici un video ( ?! ciudat) care să te super motiveze:</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span><br />
<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><br /></span>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/btGqUT2HEKU?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;">Îţi dai seama că poţi să-l asculţi de două (2!) ori pe zi când te speli pe
dinţi pentru că are (aproape) fix 2 minute ?! Ce tare !! Imi mulţumeşti mai târziu.</span></div>
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<span style="font-family: Georgia, serif; font-size: 12pt; line-height: 150%;"><b><i>Tu cum ai grijă de dinţii tăi ? Mai ai şi alte sfaturi de împărtăşit
cu noi ?</i></b></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 150%;"><o:p></o:p></span></div>
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<i><span style="color: purple; font-family: Times, 'Times New Roman', serif;">** This post is written in both English and Romanian.</span></i></div>
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<i><span style="color: purple; font-family: Times, 'Times New Roman', serif;">** Această postare este scrisă atât în engleză, cât şi în română.</span></i></div>
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Let’s get started: as you can see from the
title – this post is about Omega-3 fatty acids (just Omega-3’s from now) and
their importance in human health.<o:p></o:p></div>
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<span style="color: blue; font-size: large;"><b>What are Omega-3’s ?</b></span><o:p></o:p></div>
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<span style="background-color: white;">Omega-3 fatty
acids refer to a group of three fats called ALA, EPA and
DHA.<o:p></o:p></span></div>
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<span style="background-color: white;"><b><span style="color: #990000;">PLUS</span></b>: There are actually 11
known types of Omega-3’s.The ones mentioned are the ones studied the most.<o:p></o:p></span></div>
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<span style="background-color: white;">They are considered
essential fatty acids (EFA) – meaning that you can’t make them in your
body but you certainly need them in order to survive – therefore you must get
them from your diet.</span></div>
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<span style="background-color: white;"><b><span style="color: #990000;">PLUS</span></b>:
Actually, mammals have a limited capacity to make EPA and DHA (both longer
chained omega-3’s) from ALA (shorter chain Omega-3). Fish are much more efficient in forming these more complex forms of
Omega-3’s.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFLkJ8YSJAVBKOkPuVObhz51dKjIRzYD_zK053Te_QjAKLBw8HZiZSGPu6ob2pIVUyFa1VoVZh_f5hyphenhyphenbnQcIXl8NUYelDs1_5UbL7VkXP9PeaLQJ7C9QKDSPp6qs0DYqvFKRYvqPzAjBn_/s1600/Yellow+Tang+Fish+Wallpaper+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFLkJ8YSJAVBKOkPuVObhz51dKjIRzYD_zK053Te_QjAKLBw8HZiZSGPu6ob2pIVUyFa1VoVZh_f5hyphenhyphenbnQcIXl8NUYelDs1_5UbL7VkXP9PeaLQJ7C9QKDSPp6qs0DYqvFKRYvqPzAjBn_/s1600/Yellow+Tang+Fish+Wallpaper+4.jpg" height="240" width="320" /></a></div>
<span style="background-color: white;"> Here's a cute fish. He's better than you in making EPA + DHA.</span><br />
<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;"><b><span style="color: #3d85c6;">Alex’s
PLUS</span></b>: In fact, the majority of Omega-3 fatty acids are made by plant matter<a href="https://www.blogger.com/blogger.g?blogID=6120670077195370400" name="_ftnref1">[1]</a>, which is eaten by animals, which we eventually eat.
Algae, especially, make a lot of the stuff, which gets gobbled up by fish,
which we then eat. This begs the question if we should eat the fish or the
algae, thus avoiding the processing the omega-3’s go through.<o:p></o:p></span></div>
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<span style="background-color: white;">Omega-3’s
are a very important part of your body because they make up part of the
membranes of your cells and are a major component of your brain tissue and
nervous system.</span><o:p></o:p></div>
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<span style="background-color: white;">These fatty acids have so
many functions, we can’t possibly fit everything into one post, so we’re going
to write posts later referencing the various ramifications of Omega-3’s ( like
how it helps you lose weight, get bigger muscles, look pretty, have nice
hair…pretty much all the good stuff you’d want from some cute-sounding
chemicals such as docosahexanoic acid (DHA) and eicosapentanoic acid (EPA).
Don’t you just wanna snuggle up with them?</span><o:p></o:p></div>
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<span style="background-color: white;">Omega-3’s belong in the
polyunsaturated fats group (PUFA) – along with Omega 6’s (also essential)
and Omega 9’s (these can be manufactured by the body from unsaturated fat).The
main difference between these 3 classes of fatty acids is their chemical
structure and their role in the human body.<o:p></o:p></span></div>
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<span style="background-color: white;"><span style="color: blue; font-size: large;"><b>What are the roles and
benefits of Omega-3’s ?</b></span><o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: white;">This is a short question
with a very long and complicated answer. We tried to list the main roles and
benefits below (keep in mind that this list can actually be expanded to several
pages):</span><o:p></o:p></div>
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<br />
<ul>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; text-indent: -0.25in;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/16531187" target="_blank">Anti-inflamatory (a.k.a. they reduce inflammation inthe body)</a></span></li>
<li><span style="color: #990000;"><b>PLUS</b></span><span style="background-color: white;">: This is perhaps one of
its most important benefits as inflammation is considered by many to be the
root of nearly all diseases.</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">May lower the risk of chronic diseases (heart disease,cancer,arthritis)</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">They are found in great amounts in the brain</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/21622201" target="_blank">Neuroprotective and also important in brain memory andperformance</a></span></li>
<li><b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: Infants who don’t get
enough omega-3’s form their mothers during pregnancy may have an impaired brain
development and are at risk of developing nerve or visual problems</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/16919516" target="_blank">Antithrombotic</a> - they keep you blood from
clotting excessively</span></li>
<li><b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: Omega-3’s prevent
blood cells from clumping together.If this happens and a big clot is forming
somewhere in your arteries you may experience a stroke or a heart attack.</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Help prevent cancer cell development</span></li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEA4yllflTCFKm1yPVRRq1o75xfm_lm9ZHxJJWfLx5LEXcnjXlaiNVS7FWc0KangbExHtDLygwgORxzSFp3wWpXQ5k4yhJZR8DS7eKLGDjhZl2dnwdaOke_6N6IkfWOfvPpmfd4g4Ai299/s1600/persaud-brain-common-core.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEA4yllflTCFKm1yPVRRq1o75xfm_lm9ZHxJJWfLx5LEXcnjXlaiNVS7FWc0KangbExHtDLygwgORxzSFp3wWpXQ5k4yhJZR8DS7eKLGDjhZl2dnwdaOke_6N6IkfWOfvPpmfd4g4Ai299/s1600/persaud-brain-common-core.gif" height="305" width="320" /></a><b style="background-color: white; color: #990000;"> PLUS</b><span style="background-color: white;">: Because of their
regulation role in the rate of cell division.</span><o:p></o:p></div>
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<br />
<ul>
<li><span style="text-indent: -0.25in;">·
Helps in d</span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">ilating
and constricting blood vessels</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Help endocrine hormones reach their target cells</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Regulate nerve transmission and communication</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Inhibit thickening of the arteries</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;"><a href="http://www.fasebj.org/cgi/content/meeting_abstract/24/1_MeetingAbstracts/939.12" target="_blank">Maintain the fluidity of the cellular membranes</a></span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Maintain proper kidney function</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; text-indent: -0.25in;">Antiarrhythmic – they tend to stabilize the myocardium
electrically</span></li>
<li><b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: That means it may
lower the risk for ventricular arrhythmias, therefore reducing the risk of
sudden death</span></li>
<li><span style="text-indent: -0.25in;">· </span><span style="background-color: white; text-indent: -0.25in;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/3051392" target="_blank">Hypolipidemic - It promotes the reduction oflipid concentrations in the serum.</a></span></li>
<li><b style="background-color: white; color: #990000; text-indent: -0.25in;">PLUS</b><span style="background-color: white; text-indent: -0.25in;">: This study </span><span style="text-indent: -0.25in;">confirms how
Omega-3’s influence the composition of the lipid profile.It’s been known for a
few years that it can lower serum tryglicerides, plasma cholesterol and
also promote reduction in VLDL and LDL cholesterol.</span></li>
</ul>
</div>
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<o:p></o:p></div>
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<br /></div>
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<span style="background-color: white;">There are a staggering
number of studies demonstrating that Omega-3’s help in preventing/ameliorating
the symptoms of the following conditions: b</span><span style="background-color: white;">ipolar disorder,depression,various
types of cancer,arthritis,asthma,high blood pressure,coronary artery
disease,type 2 diabetes,coronary heart
disease,osteoporosis,schizophrenia,attention deficit disorder,skin
disorders,macular degeneration,inflammatory bowel disease,cystic
fibrosis,chronic hepatitis C,dry eye syndorme,insulin resistance,autoimmune
disorders,pneumonia.</span></div>
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<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: Please refer <a href="http://www.omega-research.com/research11.php?catid=21&subcat=87" target="_blank">here</a></span> for more in-depth info on these or other disorders.<o:p></o:p></div>
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<span style="background-color: white;"><b><span style="color: blue; font-size: large;">The great importance of the
Omega-6 / Omega-3 equilibrium</span></b><o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: white;">You body is a closed system
always trying to reach homeostasis.This is a process that assures the
maintaining of the human body's internal environment stability in response to
changes in external conditions. This is something your body <b>reaaally</b> cares
about. A lot. It helps you regulate your body temperature or the alkalinity
versus acidity balance (your pH).</span><o:p></o:p></div>
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<span style="background-color: white;">It is of great importance to
your body to have a balance between inflammatory and anti-inflammatory
compunds. And you certainly need them both.You need both Omega-6’s and
Omega-3’s.They are both essential.There is no such thing as “more essential” –
therefore you need them both.These being said, it’s the ratio between Omega-3’s
(anti-inflammatory) and Omega-6’s (pro-inflamatory) that really counts.</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">A long time ago, people
tended to have a ratio of 1:1 ratio of Omega-6’s to Omega-3’s.The sad reality
is that today we are getting a lot of Omega-6. Nowadays the ratio has risen to
20 and even 50:1 in favor of Omega 6’s. Now this is causing a lot of trouble.</span><o:p></o:p></div>
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<span style="background-color: white;">Just take a look at the
composition of some of the most used oils today:</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsSg3oMdB44b773JClxXMdfJyzsIN7nrf5G3FTb0UhCWI8kU5F6e0CQZHbtqdmUL7M03Ayb_p23XXzSoHqF_LgJma-_VXgpI9Ms7HlcxySxXBctzJ4pnuWjyGXg9_eoF0yjwQ_l21ROF13/s1600/Omega+3+oil-Chart.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsSg3oMdB44b773JClxXMdfJyzsIN7nrf5G3FTb0UhCWI8kU5F6e0CQZHbtqdmUL7M03Ayb_p23XXzSoHqF_LgJma-_VXgpI9Ms7HlcxySxXBctzJ4pnuWjyGXg9_eoF0yjwQ_l21ROF13/s1600/Omega+3+oil-Chart.gif" height="220" width="640" /></a><span style="background-color: white;"><br /></span><br />
<span style="background-color: white;"><br /></span></div>
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<b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: A major problem is that
Omega-3’s compete with Omega 6’s for the same enzymes. I don’t want to go in a
lot of detail here (please let me know if your’re interested in reading about
this) but what’s important is that the quantity of the Omega 6’s in the diet
directly affects the amount converted to longer chained EPA and DHA from ALA.</span><o:p></o:p></div>
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<span style="background-color: white; font-family: inherit;">As vegetable oil consumption
rose dramatically in the 20<sup>th</sup> century, the ingestion of Omega
6’s rose accordingly – therefore altering the much needed balance of 1:1 to 5:1
Omega 6’s to Omega-3’s (these values are now considered optimal/safe).</span><o:p></o:p></div>
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<br /></div>
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<span style="background-color: white;"><b><span style="color: blue; font-size: large;">What foods contain Omega-3’s
?</span></b><o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: white;">Omega-3’s can be found in
either plant or animal products.</span><o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white;">The form that you find in
plant oils is ALA (the primary form from which the other two more complicated
and more important forms are manufactured – DHA and EPA). Remember that earlier
we said that this conversion (ALA to DHA and EPA) is impaired by the amount of
Omega 6’s in the diet, age, sex and other factors.</span><o:p></o:p></div>
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<span style="background-color: white;">The form that can be found
in animal products is EPA and DHA.This happens because the fish, for example,
has already made the conversion (ALA to EPA and DHA) for you. So, as you eat a
fish or pop a fish oil supplement, you don’t get ALA, you get directly EPA and
DHA. And they don’t have to compete with Omega 6’s anymore because they don’t
need to be metabolized – they can be used by your cells right away.</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span></div>
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<b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: You can also get
Omega-3’s from milk. If the cow has been happily running free and eating grass
– then the milk or butter or meat or cheese will contain Omega-3’s from the
oils in the grass that the cow has been eating. If the cow gets grains and
GMO-thingies, well…no Omega-3’s for you. But, a lot of bad stuff. <b>Yey!</b></span><o:p></o:p></div>
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<br /></div>
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<br /></div>
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<br /></div>
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<span style="background-color: white;"><span style="color: blue; font-size: large;"><b>How much Omega-3 should I
take? </b></span></span><br />
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<span style="background-color: white;"><span style="color: blue; font-size: large;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJYd8o7r9pwmkWKJnBCYceb_ZpkvXplK51YxfMKtcw22UCXLgSimnVT2e9VNqAeMRCgoxvRahpvSaotabdKLm3ASBQt4odwPgdZXlOJT8rEq8I3h6S8kGxt57D1EiGQX7cS7eCangPdvDA/s1600/question-mark.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJYd8o7r9pwmkWKJnBCYceb_ZpkvXplK51YxfMKtcw22UCXLgSimnVT2e9VNqAeMRCgoxvRahpvSaotabdKLm3ASBQt4odwPgdZXlOJT8rEq8I3h6S8kGxt57D1EiGQX7cS7eCangPdvDA/s1600/question-mark.jpg" height="320" width="233" /></a></b></span></span></div>
<span style="background-color: white;"><o:p></o:p></span></div>
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<br /></div>
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<span style="background-color: white;">Asking this question will
give you a lot of possible answers. For healthy adults with no major
medical problems, the European Food Safety Agency advises a daily dose of 250
milligrams of combined EPA and DHA, while the National Heart Foundation of
Australia suggests 500 milligrams. A NATO workshop recommended 800 milligrams
per day. There are also a lot of nutritionists recommending amounts ranging
from 1 to 7,5 or more grams per day.</span><o:p></o:p></div>
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<span style="background-color: white;">If you are considering
taking supplements containing Omega 3’s (fish oil pills) I would recommend
taking <b>at least 1 gram of combined EPA and DHA per day</b>. A good range to aim for
would be taking between 1 and 3 grams per day (if you’re recovering or have a
specific condition please research further as you may benefit from taking more.
You can also check <a href="http://www.rxlist.com/fish_oil-page3/supplements.htm" target="_blank">these</a> documented dosing considerations for fish oil.</span><o:p></o:p></div>
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<br /></div>
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<span style="background-color: white;">There are 2 aspects that I’d
also like to talk about here.</span><o:p></o:p></div>
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<span style="background-color: white;">First is the <b>quality of the
oil</b>.You want to buy high quality, pure, pharmaceutical-grade fish oil
supplements.This assures you’re not taking in mercury, lead, cadmium and other
nasty fat soluble pollutants along with your fishy oil. This is an important
aspect, as rancid Omega 3’s are definitely not a thing you'd want in any cell
of your body.You’ll do yourself more harm than good. Even if you’re not
considering supplements, you should ideally go for wild, small fish ( atlantic
mackerel,sardines,wild salmon,anchovies,herring) or algae.</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">The second thing I want to
talk about is the fact that <b>1,000 mg of fish oil does not mean 1,000 mg of
Omega 3’s</b>. When purchasing your fish oil supplement look closer on the box to
see exactly how concentrated your pill is.To give you an idea, most pills have
1,000 mg fish oil from which only 250-350 mg are the actual Omega 3’s - EPA and
DHA.The big number indicates the total volume of fish oil per pill.The amount
of Omega 3’s is included in that number and it should always be stated on the
bottle.</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span></div>
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<b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: An interesting fact is
that Eskimos eat a diet that is believed to provide 13 grams of Omega 3’s per
day (that’s the same as taking 43 conventional fish oil pills per day).Guess
what? They’re doing great! Probably better than us. Oh, and they don’t bleed to
death if they cut themselves in a piece of paper (A controversial side-effect of Omega-3 overdose is blood thinning and a
poor blood clotting ability). Being serious now – there are no known
serious side effects associated with taking too much Omega 3’s (except maybe
fish burps, indigestion or a funny taste in your mouth).</span><o:p></o:p></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_-Qxa81sk-kot_T6wYSBN4V7wbKqFY67DnjxW5f2y4NEwxiaPTnFWcs5JZ9cB33iycbjs-F-MbieFVcrWHqRVr6a5AnJ8tUu43yj_eaHsRD_KSYjYa6bHQe1rJwwftgypZFfMBovLoD9w/s1600/images.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_-Qxa81sk-kot_T6wYSBN4V7wbKqFY67DnjxW5f2y4NEwxiaPTnFWcs5JZ9cB33iycbjs-F-MbieFVcrWHqRVr6a5AnJ8tUu43yj_eaHsRD_KSYjYa6bHQe1rJwwftgypZFfMBovLoD9w/s1600/images.jpg" /></a></div>
<span style="background-color: white;">I would also advise you to
take your fish oil after a meal (especially after eating fat) , to try to
spread the pills throughout the day (in order to avoid the fish burps or other
digestive problems) and to build up the dose (don’t just take 7 grams from day
one.If you’re not used to eating fish you may need some time to adjust
digesting it). As Omega 3’s are extremely sensitive to almost anything
(light,heat or air) you should keep them in the fridge just to be sure
they don’t go rancid.</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span></div>
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<b style="background-color: white; color: #990000;">PLUS</b><span style="background-color: white;">: If you’re not sure
whether they’re rancid or not, try this: Firstly, feel the pill. It should not
be very soft. Secondly, take one pill , cut it or make a hole in it and smell
the oil. It should smell fishy, but pleasant at the same time.You could also
taste it. Again, it should taste fairly pleasant. It shouldn’t be bitter
or have any other funny taste.Also, when you buy your fish oil, pay attention
to how it’s been stored.I once bought a bottle of flaxseed oil from a lady at a
fair and I believe it was already rancid when I bought it.It tasted bitter and
awful.Buy your Omega’s from trusted sources and keep them refrigerated. And
don’t buy your whole year supply at one time.</span><o:p></o:p></div>
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<b><i><span style="background-color: white;">If there’s something you
need to keep in mind from all of this, it’s that you should try to maximize the
amount of Omega-3’s you take from your diet ( whether you choose eating more
fish,algae,flaxseed oil or taking fish oil supplements), because you’re almost
surely getting enough/too much Omega 6’s. And this is actually the major
challenge and problem : when you’re getting too much of either one of them.
Also keep in mind that Omega 6’s are the ones promoting inflammatory responses
in the body.</span><o:p></o:p></i></b></div>
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* we tried to keep the article (kind of) short but keep in mind that there is a LOT of information on the subject, so we skipped some stuff. We’ll reference it in future posts, don’t worry.</div>
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<o:p></o:p></div>
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<a href="https://www.blogger.com/blogger.g?blogID=6120670077195370400" name="_ftn1">[1]</a> <span style="background: #DDEEFF;">Yvonne
Bishop-Weston. </span><a href="http://www.vegetarian-dha-epa.co.uk/"><span style="background: #DDEEFF; color: black; mso-themecolor: text1; text-decoration: none; text-underline: none;">"Plant based sources of vegan & vegetarian
Docosahexaenoic acid - DHA and Eicosapentaenoic acid EPA & Essential
Fats"</span></a><span style="background: #DDEEFF;">.</span><o:p></o:p></div>
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Să începem ! Aşa cum poţi vedea din titlu –
acest post este despre acizii graşi Omega-3 şi importanţa lor în sănătatea
umană.<o:p></o:p></div>
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<b><span style="background-color: white; color: blue; font-size: large;">Ce sunt Omega-3 ?</span></b><o:p></o:p></div>
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Acizii graşi Omega-3 se referă la un grup de
3 compuşi numiţi : ALA, EPA şi DHA.<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: De fapt sunt 11 tipuri cunoscute de
Omega-3. Cele menţionate mai devreme sunt cele mai studiate.<o:p></o:p><br />
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Omega-3 sunt consideraţi acizi graşi
esenţiali – asta înseamnă că nu îi poţi produce în corp, dar că în mod sigur ai
nevoie de ei pentru a supravieţui – deci trebuie să îi consumi din alimentaţie.<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: De fapt, mamiferele au o capacitate
limitată de a produce EPA şi DHA (forme mai complexe de Omega-3) din ALA
(formă mai simplă de Omega-3).Peştii sunt
mult mai eficienţi în producerea formelor complexe de Omega 3 (EPA şi DHA).<o:p></o:p><br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihJVcnQFhW9sIVrYa2I00p-F2sO-uvQAX6oKBCr17ELZl-8ALDs9zHaBU_Mb82feB5Mjlyi0F0yIyEeWSBuCCNtZQ80WmDmu3GHGWDgoIZaLJw8It2ut_KsjP_nAvIVx3o4bR04v6KyGb3/s1600/Yellow+Tang+Fish+Wallpaper+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihJVcnQFhW9sIVrYa2I00p-F2sO-uvQAX6oKBCr17ELZl-8ALDs9zHaBU_Mb82feB5Mjlyi0F0yIyEeWSBuCCNtZQ80WmDmu3GHGWDgoIZaLJw8It2ut_KsjP_nAvIVx3o4bR04v6KyGb3/s1600/Yellow+Tang+Fish+Wallpaper+4.jpg" height="240" width="320" /></a></div>
<div style="text-align: justify;">
Uite o poză cu un peştişor draguţ. El se pricepe mai bine ca tine să producă</div>
<div style="text-align: center;">
EPA+DHA</div>
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<span style="background-color: white;">De
fapt, majoritatea acizilor graşi Omega-3 sunt făcuţi de plante, care sunt mai
apoi mâncate de animale, pe care noi le mâncăm. Algele, în special, produc mult Omega-3 care este înfulecat de peşti pe care, mai apoi, îi mâncăm. Ca
urmare, apare întrebarea dacă ar trebui să mâncăm peştii sau algele, evitând
astfel procesarea prin care trece Omega-3.</span><o:p></o:p><br />
<span style="background-color: white;"><br /></span></div>
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<span style="background-color: white;">Aceşti
acizi sunt o parte foarte importantă a corpului tău pentru că intră în
componenţa membranelor celulelor şi sunt o componentă majoră a ţesutului nervos
şi a creierului. </span><o:p></o:p></div>
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<span style="background-color: white;"><br />
</span>Aceşti acizi graşi au atât de multe funcţii
încât este imposibil să le includem pe toate într-un post – aşadar vom scrie
postări viitoare făcând referire la numeroasele ramificaţii ale beneficiilor
Omega-3 (cum ar fi : cum te pot ajuta să scazi în greutate, să creşti în
masă musculară, să arăţi bine, să ai păr/piele frumoasă..caaam toate lucrurile
bune la care te poţi gândi că le pot face nişte chimicale mici şi drăguţe cu
nişte nume ca acid docosahexanoic (DHA)sau acid eicosapentanoic(EPA). Ahhhh,
nu-ţi vine să le iei în braţe să le smotocesti un pic ?<o:p></o:p></div>
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Omega 3 fac parte din grupul de grăsimi
polinesaturate – împreună cu Omega 6 (de asemenea esenţiali) şi Omega 9 (care
pot fi produşi în corp din grăsime nesaturată). Principalele diferenţe între
aceste 3 clase de acizi graşi sunt structurile lor chimice şi diferitele roluri
pe care le au în corpul uman.<o:p></o:p></div>
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<b><span style="color: blue; font-size: large;">Care sunt rolurile şi beneficiile Omega-3 ?</span></b><o:p></o:p></div>
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E o întrebare scurtă cu un răspuns foarte
lung şi complicat. Încercăm în continuare să listăm principalele roluri şi
beneficii (ţine cont că următoarea lista poate fi extinsă pe câteva pagini
bune):<o:p></o:p><br />
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•
<a href="http://www.ncbi.nlm.nih.gov/pubmed/16531187" target="_blank">Antiinflamatori</a>;<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Aceste e poate unul dintre cele mai
importante beneficii, inflamaţia fiind considerată de mulţi ca fiind cauza
majorităţii afecţiunilor.<o:p></o:p></div>
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•
Pot reduce riscul de boli cronice (boli de inimă, cancer, artrită);<o:p></o:p></div>
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•
Sunt regăsiţi în cantităţi mari în creier;<o:p></o:p></div>
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•
<a href="http://www.ncbi.nlm.nih.gov/pubmed/21622201" target="_blank">Neuroprotectivi şi cu o importanţă deosebită în capacitatea de memorie şi performanţă cerebrală</a>;<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Sugarii care nu primesc o cantitate
suficientă de Omega 3 de la mamele lor în timpul sarcinii, pot avea o
dezvoltare compromisă a creierului, prezintă riscuri în dezvoltarea nervoasă
normală şi probleme de vedere.<o:p></o:p></div>
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•
<a href="http://www.ncbi.nlm.nih.gov/pubmed/16919516" target="_blank">Antitrombotic</a> – împiedică coagularea excesivă a sângelui;<br />
<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Omega 3 împiedică celulele sangvine din
a se reuni şi a forma cheaguri. Dacă acest lucru se întâmplă şi un cheag
suficient de mare se formează, poate avea loc un atac de cord.<o:p></o:p></div>
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•
Previne dezvoltarea celulelor canceroase;<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Datorită rolului în regularizarea
vitezei diviziunii celulare.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRMflUpI5ykOcLgeQVb9Uf9EcgxQQdftp5rdML-ZB3kZdFN7QHBif0mRsWjJPOMnWGfCNbbcAT1stbkYGLlVPGaRlsXkT4CEyMQHg7LO34PLi9esOoCObQBQ7YQcLoRNiwgk3e31uhgpOP/s1600/persaud-brain-common-core.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRMflUpI5ykOcLgeQVb9Uf9EcgxQQdftp5rdML-ZB3kZdFN7QHBif0mRsWjJPOMnWGfCNbbcAT1stbkYGLlVPGaRlsXkT4CEyMQHg7LO34PLi9esOoCObQBQ7YQcLoRNiwgk3e31uhgpOP/s1600/persaud-brain-common-core.gif" height="305" width="320" /></a>• Ajută
la dilatarea şi contractarea vaselor sangvine;<o:p></o:p></div>
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•
Ajută hormonii tiroidei să ajungă la celulele ţintă;<o:p></o:p></div>
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Regularizează transmiterea şi comunicarea impulsurilor nervoase;<o:p></o:p></div>
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Împiedică îngroşarea arterelor;<o:p></o:p></div>
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• <a href="http://www.fasebj.org/cgi/content/meeting_abstract/24/1_MeetingAbstracts/939.12" target="_blank"> Menţin fluiditatea membranelor celulare</a>;<o:p></o:p></div>
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Menţin funcţionarea normală a rinichilor;<o:p></o:p></div>
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Antiaritmici – stabilizează miocardul din punct de vedere electric;<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Acest lucru înseamnă că pot scădea
riscul de aritmii ventriculare, scăzând astfel riscul de moarte subită.<o:p></o:p></div>
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•
Hipolipidemici - Acest <a href="http://www.ncbi.nlm.nih.gov/pubmed/3051392" target="_blank">studiu</a> confirmă cum Omega-3 influenţează
compoziţia profilului lipidic. Se cunoaşte de câţiva ani că un aport de Omega-3
scade nivelul serumului de trigliceride, colesterolul total şi, de asemenea,
promovează o reducere în lipoproteinele de densitate mică şi foarte mică (VLDL
/ LDL).<o:p></o:p></div>
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Există un număr impresionant de studii care
demonstrează că Omega 3 ajută în prevenirea/ameliorarea simptomelor
următoarelor afecţiuni: tulburare bipolară, depresie, diferite tipuri
de cancer, artrită, astm, hipertensiune arterială, boli coronariene, diabet de
tip 2, osteoporoză, schizofrenie, tulburare de deficit de atenţie, probleme ale
pielii, degenerare maculară, boală inflamatorie intestinală, fibroză chistică ,
hepatită cronică C, sindrom de ochi uscaţi, rezistenţă la insulină, boli
autoimune, pneumonie.</div>
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<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Vizitează <a href="http://www.omega-research.com/research11.php?catid=21&subcat=87" target="_blank">aici</a> pentru informaţii mai în
detaliu despre acestea sau alte afecţiuni.<o:p></o:p></div>
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<b><span style="color: blue; font-size: large;">Importanţa deosebită a echilibrului Omega-6 / Omega-3</span></b><o:p></o:p></div>
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Corpul tău este un sistem care are, printre
altele, ca scop atingerea homeostazei. Acesta este un proces care asigura
menţinerea stabilităţii mediului intern al corpului ca răspuns la schimbările
în condiţiile externe. Este un lucru de care corpului tău <b>chiaaar</b> îi
pasă. Mult. Te ajută să-ţi reglezi temperatura corpului, sau raportul
alcalinitate-aciditate (adică PH-ul).<o:p></o:p><br />
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Corpul tău acordă o importanţă deosebită
echilibrului între componentele pro-inflamatoare şi anti-inflamatoare. Cu
siguranţă ai nevoie de ambele. Ai nevoie atât de Omega 3, cât şi de
Omega-6. Ambele sunt esenţiale. Nu există ceva “mai esenţial” – prin urmare chiar
ai nevoie de amândouă. În acest context, raportul între Omega-3 (anti-inflamator)
şi Omega-6 (pro-inflamator) este cel esenţial.<o:p></o:p><br />
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Cu mult timp în urmă, oamenii aveau un raport
de 1:1 Omega-6 la Omega-3. Realitatea (tristă) este că astăzi ingerăm foarte
mult Omega-6. În zilele noastre, raportul poate varia de la 20, pana la chiar 50 :
1 în favoarea Omega-6. Asta cauzează o grămadă de probleme.<o:p></o:p></div>
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Priveşte compoziţia, cât şi raţia Omega 3 - Omega 6, a unora dintre cele mai
folosite uleiuri azi :<o:p></o:p><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD0QEgF1VXqMBJoYPD4cHFV5DZYJXzuwwa9dUuW9OMN14CNCnMiBuHvBIM4VWbDyuc1vKkaACGBEdUlviok8D55sPlcfUKe_jYbcEpSzIEQUUHTI41UbYByihBpbW105nKDEkb2LUD92PS/s1600/Omega+3+oil-Chart.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD0QEgF1VXqMBJoYPD4cHFV5DZYJXzuwwa9dUuW9OMN14CNCnMiBuHvBIM4VWbDyuc1vKkaACGBEdUlviok8D55sPlcfUKe_jYbcEpSzIEQUUHTI41UbYByihBpbW105nKDEkb2LUD92PS/s1600/Omega+3+oil-Chart.gif" height="219" width="640" /></a></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Un aspect demn de menţionat şi o
problemă majoră este că Omega-3 concurează în corp cu Omega-6 pentru aceleaşi
enzime. Nu vreau să întru în foarte multe detalii aici, ( dacă e interesant
pentru voi şi aţi vrea să citiţi despre asta, nu ezitati să-mi spuneţi) dar e
bine de reţinut că aportul de Omega-6 din dietă afectează în mod direct
cantitatea de EPA şi DHA convertite în corp din ALA.<o:p></o:p></div>
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Cum consumul de uleiuri vegetale a crescut
dramatic în secolul 20 şi consumul de Omega-6 a crescut proporţional – astfel
alterând mult doritul echilibru de 1:1 până la 5:1 Omega-6 la Omega-3 (aceste
valori sunt considerate optime, respectiv sigure).<o:p></o:p></div>
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<b><span style="color: blue; font-size: large;">Ce alimente conţin Omega-3 ?</span></b><o:p></o:p></div>
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Omega-3 se poate găsi atât în plante, cât şi
în produse animale.<o:p></o:p></div>
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Forma de Omega-3 regăsită în uleiurile de
plante este ALA (formă primară din care se produc celelalte două forme mai
complexe – EPA şi DHA). Ţine cont că mai devreme am precizat că această
conversie (din ALA în EPA şi DHA) este îngreunată de cantitatea de Omega-6 din
dietă. De asemenea, există şi alţi factori care contribuie la o conversie
ineficientă - vârsta, sexul şi alţii.<o:p></o:p></div>
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Forma de Omega-3 regăsită în produsele
animale este EPA şi DHA. Acest lucru este posibil pentru că peştele, de exemplu,
a făcut deja conversia (ALA în EPA şi DHA) pentru tine, în
corpul lui. Aşadar, dacă mănânci un peştişor, sau iei un supliment de ulei de
peste – primeşti direct EPA şi DHA. Important e că acum cei doi compuşi nu mai
concurează cu Omega-6 deoarece deja au fost metabolizaţi – ei pot fi folosiţi
de celulele tale imediat.<o:p></o:p></div>
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<b style="background-color: white; color: #990000;">PLUS</b>: Poţi lua Omega-3 şi din lapte. Dacă
văcuţa a alergat liberă şi nestresată pe câmpii mâncând iarbă – atunci şi
laptele, untul, brânza sau carnea vor conţine Omega-3 rezultat din iarba pe
care văcuţa a mâncat-o. Dacă văcuţa primeşte grâne sau chestii modificate
genetic, ei bine…pa-pa Omega-3 ! Dar hey primeşti în schimb o grămadă de alte
chestii dăunătoare.<b>Yey !</b><o:p></o:p></div>
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<b><span style="background-color: white; color: blue; font-size: large;">Cât Omega-3 ar trebui să iau ?</span></b><o:p></o:p></div>
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Punand această întrebare poţi primi, în
funcţie de persoana pe care o întrebi, o mulţime de răspunsuri. Pentru adulţi
sănătoşi fără probleme medicale majore, Agenţia Europeană de Siguranţă
Alimentară recomandă o doză zilnică de 250 de miligrame de EPA şi DHA combinat,
în timp ce Fundaţia Naţională a Inimii din Australia sugerează 500 de
miligrame. Într-un seminar NATO doza recomandată a fost de 800 de miligrame. De
asemenea există mulţi nutriţionişti care recomandă doze între 3 şi 7,5 grame pe
zi.<o:p></o:p><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL0r9j8QLQ6vacOFwFjSzmV7C9PCHBML_yiWBrvkchu3g_W8QKoC4wA9brOFBK5NBiuXybBbw8rkwk8VT10Von6tTMleAUEgZuFoIJ9BTWZf2cgyooU53OvRIkHu106t48BGZWURAz3mPt/s1600/question-mark.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL0r9j8QLQ6vacOFwFjSzmV7C9PCHBML_yiWBrvkchu3g_W8QKoC4wA9brOFBK5NBiuXybBbw8rkwk8VT10Von6tTMleAUEgZuFoIJ9BTWZf2cgyooU53OvRIkHu106t48BGZWURAz3mPt/s1600/question-mark.jpg" height="320" width="233" /></a>Dacă iei în considerare ideea de a lua
suplimente cu Omega-3 (pastile cu ulei de peste) eu ţi-aş recomanda să iei <b>în
jur de 1 gram de EPA şi DHA combinat</b>. Un interval bun ar fi între 1 şi 3
grame pe zi (dacă eşti în perioada de recuperare sau suferi de o anumită afecţiune
– studiază mai intens pentru că e posibil să ai beneficii din doze mai
mari). Poţi să studiezi şi<a href="http://www.rxlist.com/fish_oil-page3/supplements.htm" target="_blank"> aici </a>unde poţi afla despre dozele (documentate de
studii) pentru ulei de peste.<o:p></o:p></div>
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<br />
Mai sunt 2 aspecte pe care aş vrea să le
lămuresc aici.<br />
<br />
<o:p></o:p></div>
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Primul este <b>calitatea uleiului de peşte</b>.
Ideal ar fi să cumperi ulei de o calitate superioară, cât mai pur, notat cu grad
farmaceutic. Acest lucru îţi oferă certitudinea că nu înghiţi mercur, plumb,
cadmiu sau alţi poluanţi drăguţi şi solubili în grăsime împreună cu peştişorul
tău. Este un aspect sensibil, pentru că Omega-3 rânced/stricat este cu siguranţă
un lucru pe care nu îl vrei în celulele din corpul tău. Îţi poţi face mai mult
rău decât bine. Chiar dacă nu te gândeşti să iei suplimente, tot ar trebui
(în mod ideal) să consumi peşte sălbatic şi mic (macrou atlantic,sardine,somon
sălbatic,anchois,hering) sau alge. <o:p></o:p><br />
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Al doilea aspect pe care vreau să-l menţionez
aici este faptul că <b>1,000 mg ulei de peşte nu înseamnă 1,000 mg Omega-3</b>. Când
îţi cumperi un supliment care conţine ulei de peşte – uită-te atent pe cutie ca să vezi exact cât de concentrată este respectiva pastilă. Pentru a-ţi face o
idee, majoritatea pastilelor conţin 1,000 mg ulei de peşte dintre care doar
250-350 de mg sunt de fapt Omega-3. Numărul mare indică volumul total de ulei de
peşte per pastilă. Cantitatea de Omega-3 este inclusă în acel număr şi este
întotdeauna trecută pe cutie. <o:p></o:p><br />
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<b style="background-color: white; color: #990000;">PLUS</b>: Un aspect interesant este că eschimoşii
mănâncă o dietă estimată în a furniza aproximativ 13 grame de Omega-3 pe zi
(este ca şi cum ai lua 43 de pastile convenţionale de ulei de peşte). Ghici ce ?
O duc extraordinar. Probabil mai bine ca noi. Serios acum – nu sunt cunoscute
efecte adverse serioase asociate cu consumarea unei cantităţi prea mari de
Omega-3 (în afară de nişte inofensive “râgâieli de peşte”, indigestie sau gust
ciudat în gură).<o:p></o:p></div>
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Te-aş sfătui să iei suplimentul după o masă
(în special după o masă bogată în grăsimi), să încerci să iei pastilele împărţite pe parcursul zilei (acest lucru scade posbilitatea problemelor
digestive sau a “râgâielilor de peşte”) şi să creşti uşor doza până când ajungi
la cea dorită ( nu lua 7 grame din prima zi. Dacă nu eşti obişnuit să mănânci
peşte, poţi avea nevoie de ceva timp să te obişnuieşti să-l digeri). Omega-3 sunt
extra-sensibilili la aproape orice (lumină, aer, căldură) – aşa că ar fi bine să păstrezi capsulele/uleiul în frigider ca să te asiguri că nu râncezesc.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCrCu2sADOXK_a4TBTmtELVxH3OCEzS8kFyTfAztY6brlZMc6iwYY19KgmGdBxz1FB_v6RpG-vnMYVuAx6giiHQci9pID9SaJGQfH8zIEeki07MsYY_xR7Mh0H6f283GbCV-tM1ItivYa1/s1600/images.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCrCu2sADOXK_a4TBTmtELVxH3OCEzS8kFyTfAztY6brlZMc6iwYY19KgmGdBxz1FB_v6RpG-vnMYVuAx6giiHQci9pID9SaJGQfH8zIEeki07MsYY_xR7Mh0H6f283GbCV-tM1ItivYa1/s1600/images.jpg" /></a><b style="background-color: white; color: #990000;">PLUS</b>: Dacă nu îţi dai seama exact dacă sunt
râncede sau nu, poţi încerca următoarele: În primul rând, simte pastila. Nu ar
trebui să fie foarte moale. În al doilea rând, ia pastila, taie-o sau găureşte-o
şi miroase uleiul. Trebuie să miroasă a peştişor ,dar mirosul trebuie să fie
plăcut în acelaşi timp. Ai putea să şi gusti uleiul. Din nou, ar trebui să aibă
un gust relativ plăcut.Nu ar trebui să fie amar sau să aibă altă aromă
ciudată. De asemenea, atunci când îl cumperi, uită-te în ce condiţii a fost
stocat. Am cumpărat la un moment dat o sticlă de ulei de seminţe de in de la o
doamnă la un târg şi cred că era deja rânced. Era foarte amar şi oribil. Cumpără
Omega de la surse cunoscute, în care ai încredere şi ţine-le în frigider. Nu-ţi cumpăra toată grămada pentru un an întreg o dată.<br />
<o:p></o:p></div>
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<b><i>Dacă este un lucru pe care chiar ar trebui
să-l reţii din toate astea, este că ar trebui să-ţi maximizezi cantitatea de
Omega-3 pe care o consumi (fie că alegi să mănânci mai mult peşte, alge, ulei de
seminţe de in, sau să iei suplimente), pentru că mai mult ca sigur deja ingerezi
suficient/prea mult Omega 6. Şi aici intervine principala provocare şi problemă:
când ai prea mult din oricare din ele. De asmenea,reţine că Omega-6 este un
compus care promovează un răspuns inflamator în corpul tău.</i></b><o:p></o:p></div>
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* am încercat să păstrăm acest articol (destul de ) scurt, dar e important de reţinut că sunt FOARTE MULTE informaţii despre acest subiect, aşadar nu am inclus aici unele lucruri.Vom face referire la ele în postările viitoare.</div>
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Almahttp://www.blogger.com/profile/06646030624147355302noreply@blogger.com0tag:blogger.com,1999:blog-6120670077195370400.post-23105263549784537802014-01-23T16:19:00.000+02:002014-02-13T16:40:34.892+02:00Fitness, exercise and training (part 1) (Decomposing Omegy)<div class="MsoNormal">
<i><span style="color: purple; font-family: Times, Times New Roman, serif;">** This post is written in both English and Romanian.</span></i></div>
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<i><span style="color: purple; font-family: Times, Times New Roman, serif;">** Această postare este scrisă atât în engleză, cât şi în română.</span></i></div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">This post is going to be about that dumbbell Omegy's holding up.</span><br />
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6hXrsvuazTZRfNE2Yo2NxOaQnUEbwnX6ypGTEfYEVIoEaqV6bvJaaYaJHqYIp0NfqfcU1Pa14yI30ro0Ru3RxzYqYa3APNEEMa-xfjFJB7qfxGuiOCaD8QfBTSbVuzmftCQzfkO8gueEt/s1600/Omegy+lift.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6hXrsvuazTZRfNE2Yo2NxOaQnUEbwnX6ypGTEfYEVIoEaqV6bvJaaYaJHqYIp0NfqfcU1Pa14yI30ro0Ru3RxzYqYa3APNEEMa-xfjFJB7qfxGuiOCaD8QfBTSbVuzmftCQzfkO8gueEt/s1600/Omegy+lift.jpg" height="400" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">Srsly bro?!</span></td></tr>
</tbody></table>
<div>
<span style="font-family: Georgia, Times New Roman, serif;">We'll be talking about fitness today. Obviously, as an intro because there's a lot to talk about.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"></span><br />
<a name='more'></a><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><u>What the hell is fitness, anyway?</u></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;">Honesty, I couldn't say exactly. Apparently, <a href="http://en.wikipedia.org/wiki/Physical_fitness#Fitness">not even t</a></span><span style="background-color: white; line-height: 19.19791603088379px;"><span style="font-family: Georgia, Times New Roman, serif;"><a href="http://en.wikipedia.org/wiki/Physical_fitness#Fitness">he President's Council on Physical Fitness and Sports can give a definition</a>. It just kinda sorta gives you a chart and leaves you to figure it out. </span></span></div>
<div>
<span style="background-color: white; line-height: 19.19791603088379px;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHQxEs7w4xg0JgA39GvdasasaoiCkMj_feU6TIl6Otx6Hzm_K9mxTy6xs2uqaet6D8LEzkLbackMSy36Db1_Y8-hWL73AYhCme_aVnVlmvLrpYAK7y_Vov_aIJId4sDqyt-JRwaTECNnfb/s1600/Tabel1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHQxEs7w4xg0JgA39GvdasasaoiCkMj_feU6TIl6Otx6Hzm_K9mxTy6xs2uqaet6D8LEzkLbackMSy36Db1_Y8-hWL73AYhCme_aVnVlmvLrpYAK7y_Vov_aIJId4sDqyt-JRwaTECNnfb/s1600/Tabel1.png" height="220" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">What...I don't even...am I fit if I have bone integrity? Can someone help me out deciphering this thing?</span></td></tr>
</tbody></table>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Basically, fitness has become such a catch-all term that it doesn't really mean specific anything anymore. What's my take on it? </span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 19.1875px;"><br /></span>
<span style="background-color: white; line-height: 19.1875px;"><b>You're fit (or you have achieved the level of fitness you desire) if your body can do most of the stuff you want to do without it screwing you up. </b></span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span>
<span style="line-height: 19.1875px;">I'm not implying that if you want to lift a car and you can't, you're not fit. Although you could if you had to, but that's a whole other topic.</span></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Let's see some examples to try to understand this better:</span></span></div>
<div>
<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Johnny can run from his neighbor's rabid Rottweiler fast and long enough to avoid becoming puppy chow. Johnny is fit.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Elizabeth has to carry a 50-kilo bag of potatoes up to her 8th floor apartment. She does this while only pausing every 2 stories to catch her breath. Elizabeth is very fit. Also, what's up with all the potatoes?</span></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><a href="https://www.facebook.com/profile.php?id=100003714640022&fref=ts">Poopies McBumblebuttom</a> wants to impress his lady friends and tries to do 100 push-ups. He only manages 7. Poopies is very unfit and his lady friends are not impressed. They also make fun of his name.</span></span></li>
</ul>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">You get the point. Now, to achieve the level of fitness you're after, you have to address several areas. And </span></span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">I thought fitness only referred to physical fitness.</span></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/2yqUpypQwGs?feature=player_embedded' frameborder='0'></iframe></span></div>
<div>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span></span></div>
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<div style="text-align: justify;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">To get fit, you have to pay attention to what you eat (nutrition), how you move (physical exercise), how you feel (health) and how you sleep and recover after stressful events (recovery). </span></span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">We're going to address nutrition, health and recovery through-out the blog. </span><span style="font-family: Georgia, 'Times New Roman', serif;">Right now, I'll talk about exercise. </span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><b><u><br /></u></b></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><b><u>Exercising</u></b></span></div>
</div>
<div>
<div style="text-align: justify;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">The general consensus is that exercise is good for you. </span></span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">For everything else concerning exercise, you're on your own. By ”everything else” (see part 2), I'm referring to:</span></div>
</div>
<div style="text-align: left;">
<div style="text-align: justify;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-what types of exercise you practice;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-how frequently;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-how much of them;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-for how long;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-what's your recovery time etc.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span>
<span style="line-height: 19.1875px;">Everyone is unique. The problem is that governments, groups of people and individuals all think they can recommend one approach that will work for everybody. It doesn't work that way. You have to be the one to find out what works for you. I can help by giving some pointers:</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="text-align: justify;">
<div style="text-align: start;">
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">1. <b>Move constantly.</b> Walk, dance, sway and shake. Any easy to do, low-impact movement. </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">The way I see it, society has created a major problem by calling nearly all forms of movement "exercise" and eliminating the need for them through the evolution of technology. Y</span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">ou should move to stay alive and healthy. </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;"> I'll talk about why this is in part 2 of this post. If you don't want to read the second part (although you should, it puts everything into perspective), I'll just tell you the short version: </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">stop thinking of movement as exercise and </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">make movement a part of your life because it's a part of your genes. Walking is very important. Walk far and frequently. We evolved to be able to walk and it has a lot of benefits like</span><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 19.200000762939453px; text-align: start;"> improving confidence, increasing </span>stamina and<span style="background-color: white; line-height: 19.200000762939453px; text-align: start;"> energy a</span><span style="background-color: white; line-height: 19.200000762939453px; text-align: start;">nd reducing </span>stress<span style="background-color: white; text-align: start;"><span style="line-height: 19.200000762939453px;">. It's not only good for the body but also for the mind. That's tied to the fact that we learn in a synergistically: movement, sight, sound, smell etc. are all connected when the brain creates memories.</span></span></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><b style="line-height: 19.1875px;">Your body is made to move and standing still too much will slowly kill you </b><span style="line-height: 19.1875px;">(or rapidly if you're about to get eaten by a shark-cat). </span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span>
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://wheelertribe.com/iambecomeblog/wp-content/uploads/2008/05/narnia01.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="http://wheelertribe.com/iambecomeblog/wp-content/uploads/2008/05/narnia01.jpg" height="235" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">This is real. Be afraid.</span></td></tr>
</tbody></table>
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">2. <b>If your trying to be healthier and live to be a care-free 100-year old, reduce (but don't completely eliminate-</b>see part 2<b>) the volume of high-impact exercise (running, boxing etc.).</b> Our bodies are adaptive biological machines with the magical ability to recuperate, recover and rebuild themselves. However, this ability becomes slower and weaker with age, it can't be used too much, too often and if we damage ourselves faster than it can fix us, we're likely to get sick, weak and be less healthy.</span></div>
<div style="text-align: justify;">
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Connective tissue is especially sensitive to the high-impact exercise because momentary forces often exceed the tissues' handling capabilities and you end up with a sprained wrist or knee injury. Overuse of joints also leads to injuries like tibial periostitis.</span></div>
<div style="text-align: justify;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span>
<span style="line-height: 19.1875px;">3. Find something you like doing, whether it be tennis, swimming or curling, and do that. It's easier to stick with something you like than to do something someone told you is great but that you hate. </span></span></div>
<div style="text-align: justify;">
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><u>Training</u></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">While exercise is fun and healthy, training is where it gets serious. If exercising is for getting healthier, then training is for getting your resting heart-rate under 80 beats-per-minute (lower is better, as long as there are no symptoms), your blood pressure under 12/8 (with the same remark as for the heart-rate) and your respiratory rate under 12 breaths-per-minute. Training has a well-defined purposed, an end goal to strive for. Exercising is about the journey, training is more about the destination. </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">You can train for marathons, for mobility, for strength or for a lot of other things. Training is not necessary to survive. However, training for certain things can help you tremendously in improving your health, vitality, youthfulness and intelligence. Also, training for other things can do the exact opposite.</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">One of the best things for which you can train is (skeletal) muscle development through resistance training-with dumbbells, barbells, the weight of your body, anything that creates resistance against your movement. No matter how you look, how old you are or whatever problems you may have, training your muscular system is one of the best things you can do for your body.</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">The muscles of your body supply the driving force of movement. Together with the skeletal system, muscles help you move around, lift things and stay alive. During your youth, muscles growth happens by itself, getting you ready to face the world, survive and make some babies to carry on your genes. However, after a certain age (around 30) your body thinks you've survived long enough and have probably made some mini-clones and starts to break down. That's right, you have an expiration date!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Your connective tissues starts to degenerate, </span></span><span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; text-align: start;">balance, coordination, stamina and your</span><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"> bone density decrease, the links between your neurons get weaker, you lose</span></span><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; text-align: start;"> flexibility, strength and cardiovascular fitness</span><span style="line-height: 19.1875px;"> and your muscles atrophy. Sound nasty? It is, your body is basically getting ready to die. Eh, that's life, what can you do, right? Actually, there are a few things you can do. Yes, the aging process can be slowed and even reversed (although not stopped... yet!) by getting and keeping in shape! Exercising and especially resistance training are stimuli that make your body improve itself by growing more muscle, which in turn makes every other part of your body improve thus keeping you healthier as you age. </span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><b>IMPORTANT: </b>cardiovascular exercise is a misnomer. You can't exercise your cardiovascular system directly, only your muscles. As they get stronger and bigger, your cardiovascular system and every other support system (skeletal, connective tissues, respiratory, nervous) improves to sustain them. So stop thinking you're doing cardio because you're actually training your muscles!</span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">My theory is that doing the right type of training can make your body believe you live in a difficult environment so it adjusts accordingly by making you stronger and healthier to help you survive and procreate (which, after all, is our biological purpose). But don't overdo it or your body will be like: "That's it! This is too hard! I give up!".</span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><b>To summarize: </b>resistance training and, to a certain degree, exercising will help you stay fit, strong, look good, improve coordination, memory and intelligence. Basically, they will slow down and even reverse the aging process. There are numerous studies showing the benefits of exercising and there is <a href="http://www.unm.edu/~lkravitz/Article%20folder/ageresistUNM.html">a study</a> which shows that resistance training can actually reverse the aging process on a molecular level, by improving gene expression. Yes, you read that correctly. The study's results:</span></span><br />
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<i><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">"[...]</span><span style="text-align: start;"> after 26 weeks of resistance training the researchers identified 179 genes associated with age and exercise showing a reversal of their gene expression. <b><span style="background-color: yellow;">This means quite literally that the resistance training was not only slowing, but also reversing the aging process at the gene level.</span></b> The gene expressions of the resistance trained older subjects demonstrated characteristics similar to those of the younger group. The researchers also noted that mitochondrial impairment, normally seen with inactivity, was reversing with the 6 months of resistance training."</span></span></i><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>There is a scientifically-proven way to reverse aging: train with resistance!</b></span></div>
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<span style="background-color: white;">Over to you, readers! What do you think about exercising? What's your take on resistance training and the effect it has on aging?</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Acest post o să fie despre gantera pe care o ține Omegy.</span><br />
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<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, Times New Roman, serif;">(Frate, te duci la sală măcar?) Serios frate?!</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">O să vorbim despre fitness astăzi. Evident ca o introducere pentru că sunt multe de spus.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><u>Ce naiba e fitnessul?</u></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Sincer, nu aș putea să spun exact. Se pare că nici măcar </span><span style="background-color: white; line-height: 19.19791603088379px;"><span style="font-family: Georgia, Times New Roman, serif;"><a href="http://en.wikipedia.org/wiki/Physical_fitness#Fitness">Consiliul de Fitness Fizic și Sporturi al Președintelui</a> nu poate să ofere o definiție. Îți cam dă o diagramă și te lasă pe tine să o deslușești. </span></span></div>
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<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, Times New Roman, serif;">Ce...nici măcar nu...sunt în formă dacă am integritate osoasă? Poate să mă ajute cineva să descifrez chestia asta?</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Practic, fitnessul a devenit un termen așa de general încât nu mai înseamnă nimic specific. Care e părerea mea asupra subiectului? </span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 19.1875px;"><br /></span><span style="background-color: white; line-height: 19.1875px;"><b>Ești în formă (sau ai atins nivelul de fitness pe care ți-l dorești) dacă poate corpul tău să facă majoritatea lucrurilor pe care vrei ţi le propui să îți pună bețe în roate. </b></span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span><span style="line-height: 19.1875px;">Nu insinuez ca dacă vrei să ridici o mașină și nu poți, nu ești în formă. Deși ai putea dacă ar fi absolut necesar, dar ăsta e cu totul un alt subiect. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Hai să vedem câteva exemple să încercăm să înțelegem mai bine:</span></span></div>
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<li><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Ion poate să fugă de Rottweilerul turbat al vecinului său într-atât de repede și de departe încât să evite să devină mâncare de cățeluși. Ion este în formă.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Elizabeta trebuie să care un sac de 50 de kilograme de cartofi până la apartamentul ei de la etajul 8. Realizează acest lucru făcând pauze doar la fiecare 2 etaje să își tragă sufletul. Elizabeta este foarte în formă. De asemenea, care-i treaba cu toți cartofii?</span></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><a href="https://www.facebook.com/profile.php?id=100003714640022&fref=ts">Poopies McBumblebuttom</a> (Răhățilă McFundulețdebondar) vrea să își impresioneze prietenele și încearcă să facă 100 de flotări. Nu reușește decât 7. Răhățilă nu este deloc în formă și prietenele lui nu sunt impresionate. De asemenea, râd pe seama numelui lui.</span></span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Întelegi ideea. Ca să atingi nivelul de fitness pe care îl dorești, trebuie să ai în vedere mai multe aspecte. Și eu care credeam că fitnessul se referă doar la a fi într-o forma fizică bună.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Ca să fii în formă, trebuie să fii atent la ce mănânci (nutriție), cum te miști (exerciții fizice), cum te simți (sănătate) și cum dormi și te recuperezi după evenimente stresante (recuperare). O să abordăm nutriția, sănătatea și recuperarea de-a lungul blogului. Momentan, o să vorbesc despre exerciții.</span></span><br />
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<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;"><b><u>Exerciții</u></b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Consensul general este că exercițiile fizice sunt bune pentru tine. Pentru restul lucrurilor ce țin de a exersa, ești pe cont propriu. Prin ”restul lucrurilor” </span></span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">(vezi partea a 2-a), mă refer la:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-ce tip de exerciții practici;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-cât de frecvent;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-cât de mult;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-pentru cât timp;</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">-care este perioada ta de recuperare etc.</span></span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Toată lumea este unică. Problema este că guvernele, grupurile de oameni și indivizii cred cu toții că pot recomanda o abordare care este general valabilă. Nu funcționează așa. Tu trebuie să fii cel care descoperă ce funcționează pentru tine. Pot să ajut oferind câteva indicații:</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">1. <b>Mișcă-te constant. </b>Mergi pe jos, dansează, leagănă-te și clatină-te. Orice mișcare ușor de făcut, cu impact redus. Felul în care văd treaba este că societatea a creat o problemă majoră denumind aproape toate formele de mișcare ”exerciții” și eliminând nevoia de a le face prin evoluția tehnologiei. Ar trebui să te miști ca să rămâi în viață și sănătos. O să vorbesc de ce lucrurile stau așa în partea a 2-a a acestui post. Dacă nu vrei să citești partea a 2-a (deși ar trebui, pune totul în perspectivă), o să îți spun varianta scurtă: nu te mai gândi la mișcare ca fiind exercițiu și fă-o parte din viața ta pentru că este parte din genele tale. Mersul este foarte important. Mergi departe și des. Am evoluat pentru a putea merge și mersul are o mulțime de beneficii, cum ar fi îmbunătățirea încrederii în sine, creșterea anduranței și energiei și reducerea stresului. Nu este bun doar pentru corp, ci și pentru minte. Acest lucru este legat de faptul că învățăm sinergistic: mișcarea, vederea, sunetul, mirosul etc. sunt toate interconectate în momentul în care creierul creează memorii.</span><br />
<b style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px; text-align: justify;">Corpul tău este făcut să se miște și statul pe loc prea mult timp o să te omoare lent </b><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px; text-align: justify;">(sau repede dacă ești pe cale de a fi mâncat de o pisică-rechin).</span><br />
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<tr><td class="tr-caption" style="font-size: 12.800000190734863px;"><span style="font-family: Georgia, Times New Roman, serif;">Chestia asta e pe bune. Fie-ți teamă!</span></td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">2. <b>Dacă încerci să fii mai sănătos și să ajungi la 100 de ani fără griji, redu (dar nu elimina complet-</b>vezi partea 2<b>) volumul de exerciții cu impact ridicat (alergatul, boxul etc.). </b>Corpurile noastre sunt mașinării biologice adaptive cu abilitatea magică de a se recupera, reface și recontrui. Cu toatea acestea, abilitatea aceasta încetinește și devine mai slabă pe măsură ce îmbâtrânim, nu poate fi folosită prea mult, prea des și dacă ne avariem mai repede decât ne poate repara, este probabil să ne îmbolnăvim, să devenim firavi și să fim mai nesănătoși. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Țesutul conjunctiv, în mod special, este sensibil la exercițiile cu impact ridicat pentru că forțele instantanee deseori depășesc abilitatea țesuturilor de a face față și sfârșești cu o închieietură luxată sau leziune la genunchi. Și suprautilizarea articulațiilor duce la accidente precum periostită tibială.</span></span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">3. Găsește ceva care să îți placă să faci, fie tenis, înot sau curling, și fă-o. E mai ușor să faci ceva ce îți place decât să faci ceva recomandat de altcineva dar ce ție îți displace.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><u>Antrenamentul</u></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">În timp ce exercițiile sunt distractive și sănătoase, cu antrenamentul lucrurile devin serioase. Dacă exercițiile sunt pentru a deveni mai sănătos, atunci antrenamentul este pentru a-ți scădea ritmul cardiac la repaus sub 80 de bătăi pe minut (cu cât mai mic cu atât mai bine, atât timp cât nu apar simptome), tensiunea arterială sub 12/8 (cu aceeași mențiune ca la ritmul cardiac) și rata respirației sub 12 respirații pe minut. Antrenamentul are un scop clar definit, un țel final pentru care trebuie depuse eforturi. Când vorbesc de exerciții, mă gândesc la călătorie, iar când spun ”antrenament” tind să mă gândesc mai mult la destinație. Poți să te antrenezi pentru maratoane, mobilitate, putere sau o mulțime de alte lucruri. Antrenamentul nu este necesar supraviețuirii. Cu toate acestea, a te antrena pentru anumite lucruri poate să ajute enorm în a-ți îmbunătății sănătatea, vitalitatea, tinerețea și inteligența. De asemenea, antrenamentul pentru altele poate să facă exact opusul.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Unul dintre cele mai bune lucruri pentru care poți să te antrenezi este dezvoltarea musculaturii (scheletice) prin antrenamentul cu rezistență - cu gantere, haltere, greutatea corpului, orice creează rezistență împotriva mișcării tale. Indiferent cum arăți, cât de în vârstă ești, sau orice probleme ai putea avea, antrenamentul sistemului muscular este unul din cele mai bune lucruri pe care poți să le faci pentru corpul tău.</span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Mușchii corpului tău furnizează forța motrică a mișcării. Împreună cu sistemul scheletic, mușchii te ajută să te deplasezi, să ridici obiecte și să rămâi viu. De-a lungul tinereții creșterea musculară se întâmplă de la sine, pregătindu-te să faci față lumii, să supraviețuiești și să faci niște bebeluși să-ți ducă genele mai departe. Cu toate acestea, după o anumită vârstă, (în jurul vârstei de 30) corpul tău se gândește că ai supraviețuit destul, probabil că ai făcut niște mini-clone și începe să se destrame. Așa e, ai o dată de expirare!</span><br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2cAuj1epNprIOI35yDKomTK035daLx9tqx7bFf3qMWcu1BjyE7xP9vVbou8QMCz5S7GzAPVfI2j9B-3Z8TBq1ny-9gJEMonsCb2FHxkuGbPMFONCIgOKFSYe_fbKCJYLmVsPV0Y5-ziL4/s1600/untitles.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2cAuj1epNprIOI35yDKomTK035daLx9tqx7bFf3qMWcu1BjyE7xP9vVbou8QMCz5S7GzAPVfI2j9B-3Z8TBq1ny-9gJEMonsCb2FHxkuGbPMFONCIgOKFSYe_fbKCJYLmVsPV0Y5-ziL4/s1600/untitles.jpg" height="288" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.800000190734863px;">Asta însemna numărul ăsta!</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">Țesutul conjunctiv începe să degenereze, echilibrul, coordonarea, anduranța și densitatea osoasă încep să scadă, legăturile dintre neuroni încep să devină mai slabe, pierzi din flexibilitate, putere și capacitate cardiovasculară și mușchii ți se atrofiază. Sună urât? Chiar este, corpul tău se pregătește practic să moară. Ei, asta-i viața, ce poți să faci, nu-i așa? De fapt, sunt câteva lucruri pe care poți să le faci. Da, procesul de îmbătrânire poate să fie încetinit și chiar inversat (deși nu oprit...încă!) ajungând să fii și menținându-te în formă. Exercițiile fizice și în mod special antrenamentul cu rezistență sunt stimuli ce determină corpul tău să se îmbunătățească prin creșterea mușchilor care, la rândul lor, fac toate celelalte părți ale corpului să se îmbunătățească, astfel făcându-te mai sănătos pe măsură ce înaintezi în vârstă.</span></span><br />
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; text-align: start;"><br /></span>
<b style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">IMPORTANT: </b><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">exercițiul cardiovascular este un termen impropriu. Nu poți să-ți exersezi sistemul cardiovascular în mod direct, doar mușchii. Pe măsură ce aceştia devin mai puternici și mai mari, sistemul tău cardiovascular și toate celelalte sisteme de suport (scheletic, </span><span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">țesuturile conjunctive, respirator, nervos) se îmbunătățesc pentru a-i ajuta. Așa că nu te mai gândi că faci cardio pentru că de fapt îți antrenezi mușchii!</span><br />
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;"><br /></span>
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 19.1875px;">Teoria mea este că făcând tipul potrivit de antrenament poate să îi creeze impresia corpului tău că trăiești într-un mediu dificil așa că se adaptează în consecință făcându-te mai puternic și sănătos pentru a te ajuta să supraviețuiești și să procreezi (care, până la urmă, este scopul nostru biologic). Dar nu exagera sau corpul tău va crede:”Până aici! E prea greu! Mă dau bătut!".</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><b>În rezumat: </b>antrenamentul cu rezistență și, într-o anumită măsură exercițiile fizice, te vor ajuta să rămâi în formă, puternic, să arăți bine, să îți îmbunătățești coordonarea, memoria și inteligența. Spus simplu, o să încetinească și o să inverseze procesul îmbătrânirii. Există numeroase studii care demonstrează beneficiile exercițiilor fizice și, mai mult decât atât, există <a href="http://www.unm.edu/~lkravitz/Article%20folder/ageresistUNM.html">un studiu</a> care arată că antrenamentul cu rezistență poate să inverseze procesul de îmbătrânire la nivel molecular, îmbunătățind expresia genelor. Da, ai citit corect. Rezultatele studiului:</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;"><br /></span></span><i><span style="font-family: Georgia, Times New Roman, serif;"><span style="line-height: 19.1875px;">"[...]</span><span style="text-align: start;"> după 26 de săptămâni de antrenament cu rezistență, cercetătorii au identificat 179 de gene asociate cu vârsta și faptul că exercițiile arătau o inversare a expresiei acestor gene. <b><span style="background-color: yellow;">Asta înseamnă literalmente că antrenamentul cu rezistență nu doar încetinea, ci și inversa procesul de îmbătânire la nivel genetic.</span></b> Expresiile genelor indivizilor mai în vârstă care făceau antrenament cu rezistență manifestau caracteristici similare celor din grupul mai tânăr. Cercetătorii au remarcat, de asemenea, că deteriorarea mitocondrială, observată în mod normal în prezența inactivității, era inversată odată cu cele 6 luni de antrenament cu rezistență.</span></span></i><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Există o cale dovedită de știință de a inversa îmbătrânirea: antrenează-te cu rezistență!</b></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><br /></b></span></div>
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<span style="background-color: white;">Să auzim acum de la voi, cititori! Ce părere aveți de exercițiile fizice? Care este perspectiva voastră asupra antrenamentului cu rezistență și a efectului său asupra îmbătrânirii?</span></div>
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Alexhttp://www.blogger.com/profile/10236759176882924169noreply@blogger.com0București, România44.4325 26.10388890000001544.069698499999994 25.458441900000015 44.7953015 26.749335900000016tag:blogger.com,1999:blog-6120670077195370400.post-53124813332120287012014-01-17T19:20:00.000+02:002014-02-13T16:40:11.987+02:00Avocado - The Perfect Fruit (Decomposing Omegy)<div style="margin: 0in;">
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<i><span style="color: purple; font-family: Times, Times New Roman, serif;">** This post is written in both English and Romanian.</span></i></div>
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<i><span style="color: purple; font-family: Times, Times New Roman, serif;">** Această postare este scrisă atât în engleză, cât şi în română.</span></i><br />
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<i><span style="color: purple; font-family: Times, Times New Roman, serif;"><br /></span></i></div>
<b style="color: #274e13;"><span style="font-family: Times, Times New Roman, serif; font-size: large;">Hi guys !!</span></b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrRpfyaqZ7hpWrzCLA6PEyNoM_vitko3XN9mb-D3fReU8SZhdzU1FQ5xnwnTP1fv0DcyxXmnX9l-96TUYz42rJYEO0h0kR6HIqm9BdAjofIQ2FXY5RvXNV4TQ5gr4FOCrS-a0zbs6mloTw/s1600/Omegy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrRpfyaqZ7hpWrzCLA6PEyNoM_vitko3XN9mb-D3fReU8SZhdzU1FQ5xnwnTP1fv0DcyxXmnX9l-96TUYz42rJYEO0h0kR6HIqm9BdAjofIQ2FXY5RvXNV4TQ5gr4FOCrS-a0zbs6mloTw/s1600/Omegy.jpg" width="320" /></a></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrRpfyaqZ7hpWrzCLA6PEyNoM_vitko3XN9mb-D3fReU8SZhdzU1FQ5xnwnTP1fv0DcyxXmnX9l-96TUYz42rJYEO0h0kR6HIqm9BdAjofIQ2FXY5RvXNV4TQ5gr4FOCrS-a0zbs6mloTw/s1600/Omegy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Times, Times New Roman, serif;"></span></a><span style="font-family: Times, Times New Roman, serif;">We are beginning today the actual
decomposing of our little Omegy! </span><br />
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<span style="font-family: Times, Times New Roman, serif;">As we've said in<span class="apple-converted-space"> </span><a href="http://fitorium.blogspot.ro/2014/01/say-hello-to-omegy.html" target="_blank">this</a> previous post, we are going
to explain to you why Omegy is the way it is. (Wow, that one could get really
philosophical).</span></div>
<span style="font-family: Times, Times New Roman, serif;"><u1:p></u1:p>
<u1:p></u1:p></span><br />
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<span style="font-family: Times, Times New Roman, serif;">Our mascot is half-egg,
half-avocado (I know... we have a lot of imagination) and today we'll look at why
we've chosen him to have an avocado half.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<b style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span style="color: #274e13; font-size: large;"><br /></span></b><br />
<b style="background-color: white; font-family: Times, 'Times New Roman', serif;"><span style="color: #274e13; font-size: large;">What is an Avocado ?</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrjzVQcr_qIRowfcznqXMesOweXsU412iPD7WHDtzwxRLfi8M51NsjUUtmb3crFl7R0D5pFJnygjLqZp696fkUCz2ghpTaqxwGEDGwCn5AkAnH1tG_C2gLXmuMqd1OCjE52-C7K8lDwc7v/s1600/220px-Persea_americana_fruit_2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Times, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrjzVQcr_qIRowfcznqXMesOweXsU412iPD7WHDtzwxRLfi8M51NsjUUtmb3crFl7R0D5pFJnygjLqZp696fkUCz2ghpTaqxwGEDGwCn5AkAnH1tG_C2gLXmuMqd1OCjE52-C7K8lDwc7v/s1600/220px-Persea_americana_fruit_2.jpg" /></span></a><br />
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<span style="font-family: Times, 'Times New Roman', serif;">Avocado is a fruit that grows on
a tree - and it actually can be classified as a single-seeded berry. </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">Native to Central America, it grows in a tropical and
subtropical climate. </span><span style="font-family: Times, Times New Roman, serif;"></span></div>
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<b style="font-family: Times, "Times New Roman", serif;"><span style="background-color: white; color: #990000;">PLUS</span></b><span style="background-color: white; color: black; font-family: Times, 'Times New Roman', serif;">: </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">Its history goes back a
very long time ago (50 million years) and some people think that it may
have been food for dinosaurs. Between when the dinosaurs died out and before
humans evolved to the point where they started to cultivate avocados, it
remains a mystery how this strange fruit continued to survive with
no big mammal to spread its seed around.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><b style="color: #274e13;"><br /></b>
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<b style="color: #274e13;"><span style="font-size: large;"></span></b></span><br />
<span style="font-family: Times, Times New Roman, serif;"><b style="color: #274e13;"><span style="font-size: large;"></span></b></span><br />
<a name='more'></a><span style="font-family: Times, Times New Roman, serif;"><b style="color: #274e13;"><span style="font-size: large;">When to eat an Avocado ?</span></b></span><br />
<span style="font-family: Times, Times New Roman, serif;"><b style="color: #274e13;"><span style="font-size: large;"><br /></span></b></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">This, at least for me, is kind of an eternal
problem.</span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsbbksJTu1PIrdXriorsGaYlhHY6T9zrOj5i8WQNx8Q6VI5nHK5-FBrQ0BhrRBNZmaM5ncvs-xLENmbd20KDnN997Lrsq3_sEp4voHaSeD7vGpv-kbZzA2HagIIP2rBlT395J741IupJ0Y/s1600/20130929-134247-500x522.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsbbksJTu1PIrdXriorsGaYlhHY6T9zrOj5i8WQNx8Q6VI5nHK5-FBrQ0BhrRBNZmaM5ncvs-xLENmbd20KDnN997Lrsq3_sEp4voHaSeD7vGpv-kbZzA2HagIIP2rBlT395J741IupJ0Y/s1600/20130929-134247-500x522.jpg" height="320" width="306" /></span></a></div>
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<span style="font-family: Times, Times New Roman, serif;">Yeah,it's not a simple eat-me-anytime-you-want fruit.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">There are (a few) rules that you
need to follow in order to earn your right to eat your avocado at the right
time. First, you need to pay attention when you buy it. If you want to consume
it right away, you should go for one that has a bumpy skin and a dark green
shade. You could also check that it's firm, but "gives" slightly when
it's gently squeezed. Pick the ones that are slightly soft, but don't have dark
hollow spots or cracks on them. If you're planning on eating them in a few
days, choose the ones that are very firm and have a deep green color. The ones
that feel very soft are over ripe (it’s the "too late” part of the
picture).<span style="color: black;"><o:p></o:p></span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><br /></span> </div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b>How to eat an Avocado ?</b></span><o:p></o:p></span><br />
<span style="color: #274e13; font-family: Times, Times New Roman, serif;"><b><br /></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPxeDg80l4NUJWFDAQtgau1ispYqj1bgMYwVGdhCMUa-5eFvfFvW1RY6hVlREqp9IWsZy-BwwwI2t8xDYsJavYM_DKV3dVTMgLtoWzrwvAjWDO9snm_8uIV__roJjip7jpXX_rqfBaHDMW/s1600/chunky-guacamole.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPxeDg80l4NUJWFDAQtgau1ispYqj1bgMYwVGdhCMUa-5eFvfFvW1RY6hVlREqp9IWsZy-BwwwI2t8xDYsJavYM_DKV3dVTMgLtoWzrwvAjWDO9snm_8uIV__roJjip7jpXX_rqfBaHDMW/s1600/chunky-guacamole.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Times, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPxeDg80l4NUJWFDAQtgau1ispYqj1bgMYwVGdhCMUa-5eFvfFvW1RY6hVlREqp9IWsZy-BwwwI2t8xDYsJavYM_DKV3dVTMgLtoWzrwvAjWDO9snm_8uIV__roJjip7jpXX_rqfBaHDMW/s1600/chunky-guacamole.jpg" height="213" width="320" /></span></a><span style="font-family: Times, Times New Roman, serif;">There are a lot of possibilities for including avocados in your
diet. As they don't have a very strong flavor (smooth buttery taste and creamy
texture), you can eat them in your salads, in your sushi, as a snack, in
sandwiches (they go well with lettuce and tomatoes), you can try preparing an
avocado soup or you can have the famous guacamole. You can also use its creamy
texture as a substitute for cheese or mayonnaise-based sauces. </span></div>
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<span style="font-family: Times, Times New Roman, serif;">I am personally not a big fan of
its taste, so my favorite way of eating it, is to mix it with egg yolks, a lot
of lemon, garlic, spices, something crunchy (like some cucumber or celery) and
some olive oil. (Let me know if you'd like me to write a detailed post on this
recipe).<span style="color: black;"><o:p></o:p></span></span></div>
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<span style="color: #274e13; font-family: Times, Times New Roman, serif;"><b><br /></b></span> </div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b>Why should you eat
Avocados ?</b></span><o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b><br /></b></span></span></div>
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<span style="font-family: Times, Times New Roman, serif;">One good reason would be because
it's considered (by many) the world's most perfect food. It contains <b>EVERYTHING</b>
that we humans need in order to survive and it has also been found helpful in
the prevention of diabetes, cancer, heart disease or Alzheimer’s (just to name a
few).<o:p></o:p></span></div>
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<span style="font-family: Times, 'Times New Roman', serif;">To go into a little detail here,
avocados have all the nutrients you need - vitamins, A, B-complex, C, E, H, K,
along with minerals like magnesium, copper, iron, calcium, potassium and many
other trace elements. Avocados are one of the few plants that offer a </span><b style="font-family: Times, 'Times New Roman', serif;">complete
protein</b><span style="font-family: Times, 'Times New Roman', serif;"> - a.k.a. has all of the essential amino acids in optimal quantities
(those that must be provided by our diet), with 18 amino acids in all, plus 7
fatty acids, including a considerable amount of Omega-3. They also have a
lot of both soluble and insoluble fiber (we'll get to the benefits of eating a
high-fiber diet in a future post).</span></div>
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<br /></div>
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<span style="font-family: Times, Times New Roman, serif;"><b><span style="color: #990000;">PLUS:</span></b> <span style="background-color: white;">Avocados help the liver manufacture glutathione (we
will dedicate a whole post to this too) which is thought of as the master antioxidant
by almost every health expert</span></span><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">. Glutathione's job is to refresh and recycle
spent antioxidants from other sources. </span><br />
<span style="background-color: white; font-family: Times, 'Times New Roman', serif;"><br /></span></div>
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<span style="background-color: white; font-family: Times, 'Times New Roman', serif;">Avocado is rich
in vitamin E (which is a powerful antioxidant), potassium (two to three times
that of bananas), fluorine, copper and lecithin. It is also very good for your
skin and hair (you could sacrifice half an avocado from time to time and make
a </span><span style="font-family: Times, 'Times New Roman', serif;">beautifying mask - it works wonders for dry hair or skin).</span></div>
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<span style="font-family: Times, 'Times New Roman', serif;">We tend to believe that
carotenoids (powerful antioxidants, precursors to vitamin A) are mostly found
in orange and red plants. Well, avocados, despite their bright green color,
have a spectacular carotenoid diversity. Researchers believe that this is one
of the reasons avocados are so anti-inflammatory. </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">The list of carotenoids found in avocado include:
beta-carotene, alpha-carotene and lutein plus many other not so known ones
like: neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin,
zeaxanthin, and violaxanthin.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><b><span style="color: #990000;">PLUS:</span></b><span class="apple-converted-space"> </span>It's awesome for your brain too, due to its high
amount of Vitamin E (<a href="http://jama.jamanetwork.com/article.aspx?articleid=1810379" target="_blank">which has been shown to</a><span style="background-color: white;"><a href="http://jama.jamanetwork.com/article.aspx?articleid=1810379" target="_blank"> neutralizefree radicals and the buildup of proteins to reverse the memory loss in Alzheimer’s patients; reverse symptoms of Alzheimer’s in the early stages and retard the progression of the disease</a>). Actually, Dr.Daniel Amen (neuroscientist,
psychiatrist and brain-imaging expert) considers avocados one of the best foods
you can eat to maintain a healthy brain.</span><o:p></o:p></span></div>
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<div style="margin: 0in;">
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">As for their fat
content, avocados are high in <a href="http://www.ncbi.nlm.nih.gov/pubmed/10584045" target="_blank">monounsaturated fat which raises the good HDL-cholesterol, lowers serum triglycerides and LDL cholesterol</a>. Due to their
abundant <a href="https://www.medify.com/insights/article/18069902/active-components-and-clinical-applications-of-olive-oil" target="_blank">oleic acid</a> component, avocados improve heart health by promoting
better blood flow and lowering blood pressure.</span><o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span></div>
<div style="margin: 0in;">
<span style="font-family: Times, 'Times New Roman', serif;">Take a look at these 2 quotes:</span></div>
<div style="margin: 0in;">
<span style="font-family: Times, 'Times New Roman', serif;">“The avocado is one of the most
valuable foods which nature has given man. For those concerned about
eliminating meat from their diet, this offers not merely a “substitute,” but a
food which is much superior in value for human maintenance. It is rich in protein
and fat and comparatively higher than any other fruits in these elements. The
fat is more digestible than animal fats.” (written by Dr. William Esser in
his Dictionary of Natural Foods);</span></div>
<div style="margin: 0in;">
<span style="font-family: Times, Times New Roman, serif;">"The avocado is a food
without rival among the fruits, the veritable fruit of paradise” - David
Fairchild (American botanist and plant explorer).<o:p></o:p></span></div>
<div style="margin: 0in;">
<span style="font-family: Times, 'Times New Roman', serif;">The conclusion? Eat your
avocados. They will help you detoxify, have a healthy heart, help if you have </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/9433873" target="_blank"> arthritis and osteoarthritis</a>, have a
healthy digestive system, reduce your blood pressure, keep your eyes healthy,
<a href="http://www.ncbi.nlm.nih.gov/pubmed/8987188" target="_blank">improve you lipid profile</a>, stabilize your insulin levels, keep a healthy brain,
<a href="http://www.goodwinsorganics.com/2012/01/avocados-improve-overall-health-and-prevent-chronic-disease/" target="_blank">reduce the risk of developing an array of chronic diseases</a>, keep you satisfied
for a long time, help you fight free radicals (therefore, keep you young and
healthy) and give you all the vitamins and minerals you need to be you. </span></div>
<div style="margin: 0in;">
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br />
** Avocado has been (and unfortunately, even today, there are people who still
do this) demonized for having a lot of calories. Please DO NOT worry about
that. Not all calories are created equal. It's not the avocado that is making
you fat. This calorie counting mania is a HUGE topic that we will eventually
elucidate in one of our future posts.</span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span></div>
<span style="font-family: Times, Times New Roman, serif;"><u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p>
<u1:p></u1:p></span><br />
<div style="margin: 0in;">
<span style="font-family: Times, Times New Roman, serif;"><i><span style="background-color: white; color: #351c75;"><b>Back to you:
Do you eat Avocados? In what combination do you like them best? Let us know in
the comments below.</b></span></i><span style="color: black;"><o:p></o:p></span></span></div>
</div>
<span style="font-family: Times, Times New Roman, serif;">
<br />
<span style="color: #274e13; font-size: large;"><b><br /></b></span>
<span style="color: #274e13; font-size: large;"><b>Bună
tuturor !!</b></span></span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b><o:p></o:p></b></span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrRpfyaqZ7hpWrzCLA6PEyNoM_vitko3XN9mb-D3fReU8SZhdzU1FQ5xnwnTP1fv0DcyxXmnX9l-96TUYz42rJYEO0h0kR6HIqm9BdAjofIQ2FXY5RvXNV4TQ5gr4FOCrS-a0zbs6mloTw/s1600/Omegy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrRpfyaqZ7hpWrzCLA6PEyNoM_vitko3XN9mb-D3fReU8SZhdzU1FQ5xnwnTP1fv0DcyxXmnX9l-96TUYz42rJYEO0h0kR6HIqm9BdAjofIQ2FXY5RvXNV4TQ5gr4FOCrS-a0zbs6mloTw/s1600/Omegy.jpg" width="320" /></a>
<span style="font-family: Times, Times New Roman, serif;"></span><span style="font-family: Times, Times New Roman, serif;">Vom
începe azi aventura noastră în a-l “descompune” pe micuţul Omegy ! </span><br />
<span style="font-family: Times, Times New Roman, serif;">
Aşa
cum am spus în <a href="http://fitorium.blogspot.ro/2014/01/say-hello-to-omegy.html" target="_blank">această postare</a>, o să explicăm de ce Omegy este aşa cum este.
(Wow, discuţia asta s-ar putea să devină foarte filozofică).</span><br />
<span style="font-family: Times, Times New Roman, serif;">
Mascota noastră e jumate avocado, jumate ou (da, ştiu... avem foarte multă imaginaţie) şi astăzi o să vedem de ce am ales să fie jumătate avocado.<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br />
</span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b>Ce
e un avocado ?</b></span></span><br />
<span style="font-family: Times, Times New Roman, serif;">
</span>
<br />
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;">Avocado
este un fruct care creşte în copaci şi care poate fi încadrat în categoria
bacelor (berries). El este considerat o bacă având o singură sămânţă. Avocado
este nativ din America Centrală şi trăieşte în climat tropical sau subtropical.</span></div>
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMh1dhYC6BBixWjrJ4ejPCw0F65pQHmqIF9ZydyolY6tEsaZ4Dqkg6g2E3jUYwxaBhVENPrdXkpAzeZiYafQpD_eTwpEdkne6ydAuoRPrMyVFDFhZ2ao-OS_J8suW-H1RQc5Bq45b1GUI/s1600/220px-Persea_americana_fruit_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMh1dhYC6BBixWjrJ4ejPCw0F65pQHmqIF9ZydyolY6tEsaZ4Dqkg6g2E3jUYwxaBhVENPrdXkpAzeZiYafQpD_eTwpEdkne6ydAuoRPrMyVFDFhZ2ao-OS_J8suW-H1RQc5Bq45b1GUI/s1600/220px-Persea_americana_fruit_2.jpg" /></a></div>
<span style="font-family: Times, Times New Roman, serif;"><b><span style="color: #990000;">PLUS:</span></b>
Istoria lui datează de acum foarte mult timp (aproximativ 50 de milioane de
ani) şi unele persoane cred că avocado ar fi putut fi hrană pentru
dinozauri. După ce dinozaurii au dispărut şi înainte ca oamenii să evolueze până
în punctul în care s-au decis să îl cultive – rămâne un mister cum acest fruct
ciudat a continuat să supravieţuiască mult după ce marile mamifere nu au mai
fost acolo să îi împrăştie sămânţa din loc în
loc.</span></div>
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;"><br />
</span></div>
<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b>Când
e timpul potrivit să mănânci un avocado ?</b></span><o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;">
</span>
<span style="font-family: Times, Times New Roman, serif;">Lucru ăsta, cel puţin pentru mine, e o problemă eternă.<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br />
</span><br />
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif;"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsbbksJTu1PIrdXriorsGaYlhHY6T9zrOj5i8WQNx8Q6VI5nHK5-FBrQ0BhrRBNZmaM5ncvs-xLENmbd20KDnN997Lrsq3_sEp4voHaSeD7vGpv-kbZzA2HagIIP2rBlT395J741IupJ0Y/s1600/20130929-134247-500x522.jpg" /></span></div>
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;"> Mda..nu e un fruct pe care îl poţi mânca oricând ai chef</span><span style="font-family: Times, Times New Roman, serif;"></span></div>
<span style="font-family: Times, Times New Roman, serif;"><br />
Sunt
(câteva) reguli pe care trebuie să le urmezi pentru a-ţi “câştiga” dreptul să
mănânci avocadoul la momentul optim. Prima dată, trebuie să fii foarte atent
atunci când îl cumperi. Dacă vrei să-l mănânci imediat, ar trebuie să alegi unul
care are coaja într-o nuanţă întunecată de verde. De asemenea, verifică să fie
ferm atunci când îl atingi, dar să cedeze dacă îl apeşi un pic. Alege-i pe cei
care sunt oarecum moi, dar care nu au coaja cu multe puncte negre sau
crăpături. Dacă plănuieşti să-l mănânci abia peste câteva zile, alege unul care
este foarte ferm şi are culoarea cojii de un verde intens. Cei care se simt
foarte moi sunt deja prea copţi (deja ajunşi la partea cu “prea târziu – “too
late” din poză).<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br />
</span><br />
<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b>Cum
să mănânci un Avocado ?</b></span><o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;">
</span>
<span style="font-family: Times;"></span><br />
<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5DGtTwFnY0xZ9gDp8My6eACJTUiRUzBY5UW3T5Rl54n6-tEs3QyLajTFG1Fdw7ygPNnTDg8XN_yfgHH0hr_AUnO7p28xSP6I66naxXX2FBk_T6vZtPrjFwxWbab9C4HQfZy0QeKB1ANfW/s1600/chunky-guacamole.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5DGtTwFnY0xZ9gDp8My6eACJTUiRUzBY5UW3T5Rl54n6-tEs3QyLajTFG1Fdw7ygPNnTDg8XN_yfgHH0hr_AUnO7p28xSP6I66naxXX2FBk_T6vZtPrjFwxWbab9C4HQfZy0QeKB1ANfW/s1600/chunky-guacamole.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Times, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5DGtTwFnY0xZ9gDp8My6eACJTUiRUzBY5UW3T5Rl54n6-tEs3QyLajTFG1Fdw7ygPNnTDg8XN_yfgHH0hr_AUnO7p28xSP6I66naxXX2FBk_T6vZtPrjFwxWbab9C4HQfZy0QeKB1ANfW/s1600/chunky-guacamole.jpg" height="213" width="320" /></span></a><span style="font-family: Times, Times New Roman, serif;">Există
multe opţiuni pentru a introduce avocado în alimentaţia ta. Nu au o aromă foarte puternică, (au un gust untos şi o textură cremoasă) aşa că poţi să-i mănânci în
salate, să îi pui în sushi, simpli ca snack, în sandvişuri (merg bine cu salată
şi roşii), poţi prepara o supă de avocado, sau îţi poţi găti faimosul
guacamole. Poţi să îi foloseşti textura cremoasă ca un substitut pentru sosuri
pe bază de brânză sau maioneză.</span><br />
<div style="text-align: left;">
<span style="font-family: Times, Times New Roman, serif;">Personal, eu nu sunt o mare fană a texturii sau gustului de avocado aşa că încerc să îl
amestec cu gălbenuş de ou fiert, multă lămâie, usturoi, condimente, ceva crocant (de
exemplu castravete sau ţelină) şi nişte ulei de măsline. (Spune-mi dacă ai vrea
să afli mai multe despre această reţetă).<o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif;"><br /></span></div>
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;"><span style="color: #274e13; font-size: large;"><b>De
ce ar trebui să mănânci Avocado ?</b></span><o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">Un
motiv suficient de bun ar fi fiindcă este considerat (de foarte mulţi)
alimentul perfect regăsit în natură. Conţine absolut <b>TOT</b> ce avem nevoie noi
oamenii pentru a supravieţui şi, în cadrul studiilor, s-a dovedit că ajută în
prevenirea diabetului,cancerului,bolilor de inima sau Alzheimer.</span><br />
<span style="font-family: Times, Times New Roman, serif;">
Dacă
intrăm un pic mai mult în detalii, aflăm că avocado are toţi nutrienţii care ne
sunt necesari – vitamine: A, complexul de B-uri, C, E, H, K, împreună
cu minerale precum magneziu, cupru, fier, calciu, potasiu şi multe alte
oligoelemente. Avocado este una din puţinele plante care este considerată o
<b>proteină completă</b> – conţine toţi aminoacizii esenţiali (aceia pe care
trebuie să îi luăm din dietă) în cantităţile optime – având astfel 18 aminoacizi, plus
7 tipuri de acizi graşi, incluzând o cantitate deloc neglijabilă de Omega-3. De
asemenea, avocado conţine atât fibre solubile, cât şi fibre insolubile (vom vorbi
despre beneficiile unei alimentaţii bogate în fibre într-un post viitor).<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br />
<b><span style="color: #990000;">PLUS:</span></b>
Avocado ajută ficatul să producă molecula denumită glutation (şi pentru acest subiect vom dedica o postarea întreagă) care este considerat cel mai important dintre toţi
antioxidanţii de aproape orice expert în sănătate. Sarcina principală a glutationului este de
a reîmprospăta şi de a recicla antioxidanţii folosiţi, proveniţi din alte surse.<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">Avocado
este o sursă excelentă de vitamina E (de asemenea un puternic
antioxidant), potasiu (de 2 până la 3 ori mai mult potasiu decât în
banane), fluor, cupru şi lecitină.Este foarte bun şi pentru părul şi pielea ta (poţi sacrifica din când în când cate o jumătate de avocado pentru a-ţi prepara o masca
de înfrumuseţare – face minuni pentru păr/piele uscate).</span><br />
<span style="font-family: Times, Times New Roman, serif;">În
general, considerăm carotenoizii (antioxidanţi, precursori ai vitaminei A)
prezenţi mai mult în plante portocalii sau roşii. Ei bine, avocado, în ciuda
culorii lui verde intens, prezintă o diversitate foarte mare de
carotenoizi. Cercetătorii atribuie puterea lui anti-inflamatorie gamei variate a
acestor compuşi. Lista carotenoizilor prezenţi în avocado include: beta-caroten,
alfa-caroten şi luteină, plus altele poate nu atât de cunoscute, cum ar fi:
neochrome, neoxanthin, chrysanthemaxanthin, beta-criptoxantină, zeaxantină şi
violaxantină.<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;"><b><span style="color: #990000;">PLUS</span></b>:
Este minunat şi pentru creierul tău datorită conţinutului său ridicat de
vitamina E care are<a href="http://jama.jamanetwork.com/article.aspx?articleid=1810379" target="_blank"> proprietăţi în a neutraliza radicalii liberi şi acumularea de proteine pentru a inversa pierderile de memorie la pacienţii cu Alzheimer; simptomele de Alzheimer în stadii incipiente; şi pentru a întârzia progresia bolii</a>. De
fapt, Dr. Daniel Amen (neurolog, psihiatru şi expert în imagistică cerebrală)
consideră avocado unul dintre cele mai bune alimente care pot fi consumate
pentru a menţine sănătatea creierului.<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br />
În
ceea ce priveşte conţinutul său de grăsime, avocado este bogat în <a href="http://www.ncbi.nlm.nih.gov/pubmed/10584045" target="_blank">grăsimi mononesaturate ,care cresc valoarea colesterolului bun HDL, scad nivelul de trigliceride din serum si scad nivelul colesterolului de tip LDL</a>. Datorită
abundenţei de <a href="https://www.medify.com/insights/article/18069902/active-components-and-clinical-applications-of-olive-oil" target="_blank">acid oleic</a> pe care o conţine, avocado are un rol în a îmbunătăţi sănătatea inimii prin promovarea
unui flux sanguin mai bun şi prin
scăderea tensiunii arteriale.</span><br />
<span style="font-family: Times, Times New Roman, serif;">Următoarele citate exemplifică o parte din beneficiile pe care acest fruct le oferă:</span><br />
<span style="font-family: Times, Times New Roman, serif;">“Avocado este unul dintre cele mai valoroase alimente pe care natura i le-a oferit
omului. Pentru cei interesaţi de eliminarea cărnii din alimentaţie, acesta nu
oferă doar un “substitut” al cărnurilor, ci o mâncare care este superioară pentru oameni. Este
bogată în proteine şi grăsimi – conţinând mai mult din acestea decât oricare
alt fruct. Grăsimea conţinută este mult mai uşor digerabilă ca grăsimea
animală.” (scris de Dr.William Esse în cartea sa “Dictionary of Natural Foods”);<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;">“Avocado
este un aliment care nu cunoaşte rival printre celelalte fructe, este adevăratul
fruct al Paradisului. “ – David Fairchild (botanist american).</span><br />
<span style="font-family: Times, Times New Roman, serif;">Concluzia
? Mănâncă avocado. Te va ajuta să te detoxifici, să ai o inima sănătoasă, te va ajuta dacă suferi de <a href="http://www.ncbi.nlm.nih.gov/pubmed/9433873" target="_blank"> artrită sau osteoartrită</a>, să ai un sistem digestiv sănătos, să-ţi scadă
tensiunea arterială, să-ţi menţină ochii sănătoşi, <a href="http://www.ncbi.nlm.nih.gov/pubmed/8987188" target="_blank">să-ţi îmbunătăţească componenţa profilului lipidic</a>, să-ţi stabilizeze nivelul de insulină din
sânge, să ai un creier sănătos, <a href="http://www.goodwinsorganics.com/2012/01/avocados-improve-overall-health-and-prevent-chronic-disease/" target="_blank">îţi va reduce riscul de a te îmbolnăvi de boli cronice</a>, te va menţine sătul mult timp, te va ajuta să lupţi cu radicalii liberi
(prin urmare menţinându-te tânăr şi sănătos) şi îţi va da toate vitaminele şi
mineralele de care ai nevoie pentru a fi tu.<o:p></o:p></span><br />
<span style="font-family: Times, Times New Roman, serif;"><br />
** Avocado a fost (şi, din păcate, chiar şi în acest moment este, de anumite persoane) demonizat, iar oamenii au fost îndemnaţi să îl evite din cauza conţinutului ridicat de calorii. Vă rog NU va îngrijoraţi despre asta. Nu toate caloriile sunt create la fel. Nu avocado este cel care face oamenii să se îngraşe. Această manie de a calcula fiecare calorie este un subiect IMENS pe care vom încerca să îl elucidăm într-o postare viitoare.</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<br />
<div style="margin: 0in;">
<span style="font-family: Times, Times New Roman, serif;"><i><b><span style="color: #351c75;">E rândul tău acum : tu mănânci
Avocado ? În ce combinaţii îţi place cel mai mult să-l prepari? Spune-ne şi
nouă mai jos , în comentarii.</span></b></i><o:p></o:p></span></div>
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<i><span style="color: purple; font-family: Times, Times New Roman, serif;">** This post is written in both English and Romanian.</span></i></div>
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<i><span style="color: purple; font-family: Times, Times New Roman, serif;">** Acest post este scris atât în engleză cât şi în română.</span></i></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: large;">Meet Omegy!</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><i>Hello!</i></span></td></tr>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Omegy is a great looking, smart, playful creature that may exist somewhere in this Universe. It’s also our blog’s mascot. As you can see, it's half-avocado, half-egg thing, holding a peace of meat and a dumbbell. It probably doesn’t make a lot of sense right now. But it will. The next post, along with several others will explain the reasons we’ve chosen this strange combination of elements.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Ow..Isn't he adorable?? What do you think? Leave your opinion in the comments below.</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><i>Before we begin our journey to discover the wonders of nutrition and fitness, I want you to know that there is no right or wrong way to go about these things, that everyone is different and that there are many ways to reach one's fitness and health goals. That being said, keep in mind that there are principles which apply to all human beings. After all, we may be different but we're essentially the same! We're going to talk about stuff that is generally applicable to all, after which we'll starting going into finer details for various groups of people who have different goals.</i></span></div>
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span style="font-size: large;">Fă cunoştinţă cu Omegy !</span></span><br />
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<tr><td class="tr-caption" style="font-size: 13px;"><span style="font-size: small;"><i>Bună!</i></span></td></tr>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Omegy este o creatură deșteaptă, jucăușa care arată foaaarte bine şi care probabil există undeva în Universul ăsta. De asemenea, e şi mascota blogului nostru. După cum prea bine poți vedea, este o chestie jumate avocado, jumate ou, care ține în mână o bucată de carne și o ganteră. Probabil nu are foarte mult sens acum. Dar o să aibă. Următorul post, împreună cu altele, vor explica, pe rând, toate motivele pentru care am ales această combinație ciudată de elemente.</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Nu-i așa că e adorabil?? Tu părere ai? Postează-ţi părerea în comentarii.</b></span><br />
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<i><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Înainte să începem călătoria pentru a descoperii minunile nutriţiei şi fitnessului, vreau să ştii că nu există o cale corectă sau una greşită în abordarea acestor lucruri, că fiecare persoană este diferită şi că există multe căi pentru a-ţi ţelurile de sănătate sau fitness. Acestea fiind spuse, reţine că există principii ce se aplică tuturor fiinţelor umane. Până la urmă, poate că suntem diferiţi, dar, în esenţă, suntem identici! O să vorbim despre lucruri care sunt general valabile pentru toţi, după care vom începe să abordăm lucruri referitoare la diverse grupuri de oameni care au țeluri diferite.</span></i></div>
Almahttp://www.blogger.com/profile/06646030624147355302noreply@blogger.com0București, România44.4325 26.10388890000001544.069698499999994 25.458441900000015 44.7953015 26.749335900000016tag:blogger.com,1999:blog-6120670077195370400.post-50018791823081054722014-01-15T18:17:00.000+02:002014-01-17T21:27:59.879+02:00Hi everybody!<a href="http://www.blogger.com/" imageanchor="1" style="clear: right; float: right; height: 19px; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Welcome to Fitorium. Now...you may be
wondering what “Fitorium” is? Some of you might have guessed from the “Fit”
part of the word that this is a fitness blog. Well, not just a fitness blog,
more a wellness blog in which we’re going to talk about many things ranging
from nutrition to fitness and health, with a dash of psychology, physiology and
other human-related sciences thrown in to spice things up. </span><br />
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Before we get started, let’s get to
know each other: we’re </span><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">Alma</i><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;"> and Alex. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">I'd like to point out that either one of us is going to post while the other can intervene and say something with italics (<i>Like this! Hello!). </i>Also, we'll be posting in English at the beginning, as well as in Romanian at the end.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">We’re a young couple who, in the summer of 2012, began a journey to look and
feel better after returning to Romania from a </span><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">one year </span><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">student-exchange program abroad. During that time, we ate crap pretty much all the
time and became kind of fat as a result. Honestly, if you had to choose between
healthy, expensive food and partying or buying useless stuff, what would you go
for? No-brainer, right? (Actually, you can eat healthy,
nutritious food on a tight budget. We’ll talk about that in a future
post). As it turns out, eating junk and drinking cheap , 11,6%, 0,5 L beer
often can do quite a number on your body. </span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify; text-indent: 0.5in;">Still thinking we were hot and
happenin’ didn’t help either. I was still trying to fit into XS- and S-sized
shirts by sucking in my stomach and pretending everything was super-duper-peachy.
It wasn’t. I was chubby. Alma was super chubby. </span><i style="font-family: Georgia, 'Times New Roman', serif; text-align: justify; text-indent: 0.5in;">(*sigh*) </i></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">As an example to help you understand what was going on, she used to steal from my candy bag while I
was out. (</span><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">Repeatedly</i><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">. </span><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">I actually waited for him to get out of the house so I could steal cookies from his well-guarded-kept-under-his-desk-where-he-sat-most-of–the-time bag. But hey! He did the same when I was out.)</i><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">
Yes, I had a candy bag. We each had a candy bag. It’s a thing, right? Right?</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">So there we are, summer of 2012,
with a lot of memories and a few kilograms too many. Naturally, we panicked at
how the fat suddenly and without warning attached itself to us, so we started <a href="http://www.beachbody.com/product/fitness_programs/insanity.do">Shaun T’s
Insanity program</a><a href="file:///D:/Software/Utilitarian/Dropbox/Life%20Management/Entrepreneurship/Proiecte/Nutrition/Post%201%20engleza.docx#_ftn1" name="_ftnref1" title=""><span class="MsoFootnoteReference"><!--[if !supportFootnotes]--><span class="MsoFootnoteReference"><span style="line-height: 115%;">[1]</span></span><!--[endif]--></span></a>.
It was a huge challenge and I don’t think it’s for everybody. However, it was a
great start for our fitness journey, which eventually led us to discover our
passion for nutrition, fitness and health. We also
started to eat differently, but we don’t want to make this a long post
so we’ll save it for some other time. After finishing the program, I noticed I
was slim but lacking size, so I took up weight
training. And let me tell you…that was one of the best decisions of my
life (I</span><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">’ll talk about this in the weight training post)</span><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">. As for Alma, after going through various other programs </span><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">(<a href="http://www.beachbody.com/product/fitness_programs/turbofire.do">Chalene Johnson’s Turbofire – the extended 5 months workout</a>; <a href="http://www.beachbody.com/product/fitness_programs/brazil_butt_lift.do">Leandro Carvalho’s Brazil Butt Lift</a>, some Zumba programs, Kangoo
Jumps, Pilates, Aerial Yoga, Tae Bo, a little bit of <a href="http://www.beachbody.com/product/fitness_programs/focus-t25-workout.do">Focus T25</a>, <a href="http://www.youtube.com/user/FitnessBlender">Fitness Blender’s Youtube workouts</a> and I tried most of the other invented forms of cardio)</i><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">,
she eventually caught on (took you long enough) to the benefits of weight
training and started lifting weights as well.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">To make a long story short, we got
really interested in nutrition, fitness and health (I like how that sounds,
I’ll just shorten it to NFH), started reading books,
articles and studies and thought it would be a great idea to share with
you what we’ve learned and will be learning. So that’s us and that’s how we
started this blog.</span><o:p></o:p><br />
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<b><span style="line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;"><i>What
about you guys? Tell us about yourselves and the things you would like to read
about in our future posts. :)</i></span></span></b></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><a href="file:///D:/Software/Utilitarian/Dropbox/Life%20Management/Entrepreneurship/Proiecte/Nutrition/Post%201%20engleza.docx#_ftnref1" name="_ftn1" title=""><span class="MsoFootnoteReference"><span class="MsoFootnoteReference"><span style="line-height: 115%;">[1]</span></span><!--[endif]--></span></a> We
are not affiliated with Beachbody.com, Shaun T or the “<span style="border: 1pt none windowtext; padding: 0in;">INSANITY</span><sup><span style="border: 1pt none windowtext; padding: 0in;">®</span></sup>” program. Or any of the other programs mentioned.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: x-large;">Bună tuturor! </span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Bine ați venit la Fitorium. Acum probabil că vă întrebați ce este ”Fitorium”? Unii dintre voi s-ar putea să fi ghicit din cuvântul ”Fit” că acesta este un blog despre fitness. Bine, nu doar un blog despre fitness, mai mult un blog de wellness, în care vom vorbi despre multe lucruri, de la nutriție la fitness la sănătate, cu un pic de psihologie, fiziologie și alte știițe legate de ființa umană pentru a face lucrurile mai interesante. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Înainte de a începe, să facem cunoștință: noi suntem <i>Alma</i> și Alex. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Aș vrea să vă spun că în timp ce unul dintre noi vă posta, celelalt va putea interveni cu orice adăugire cu font italic (<i>Cam așa! Bună!). </i>De asemenea, o să postăm în engleză la început și în română la sfârșit.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Suntem un cuplu de tineri care, în vara anului 2012, a început o călătorie spre a arăta și a ne simți mai bine după ce ne-am întors în România la sfârșitul unui program de schimb de experiență în străinătate. În această perioadă, mâncam numai prostii cam tot timpul și, drept consecință, ne cam îngrășasem. Sincer, dacă ai avea de ales între mâncare scumpă și sănătoasă și să petreci, sau să cumperi chestii inutile, ce ai alege? Nici nu mai stai pe gânduri, nu? (De fapt, poți să mănânci mâncare sănătoasă și nutritivă având un buget redus. O să vorbim despre asta într-o postare viitoare. După cum se dovedește, a mânca prostii și a bea bere ieftină de 11,6% alcool la 0,5 L des pot să facă ravagii în corp.</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; text-align: justify; text-indent: 0.5in;">Nici impresia că arătam bine în continuare nu ne-a ajutat. Eu încă încercam să încap în tricouri XS și S trăgându-mi burta și prefăcându-mă că totul era extraordinar. Ei bine, nu era. Eram dolofan. Alma era super dolofană. (*<i>offf...</i>*)</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">Un exemplu care să te ajute să înțelegi ce se întâmpla: ea obișnuia să fure din sacoșa mea cu dulciuri cât timp eram plecat. (</span><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">În mod repetat. Chiar așteptam să plece că să pot să-i iau din fursecurile pe care le ținea în sacoșa lui bine păzită de sub birou, unde stătea cam tot timpul. Dar...și el făcea la fel când eu eram plecată). </i><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">Da, aveam o sacoșă cu dulciuri. Fiecare avea o pungă cu dulciuri. Așa face toată lumea, nu? Nu? </span><i style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;"> </i></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Deci iată-ne, în vara lui 2012, cu o grămadă de amintiri și câteva kilograme în plus. Bineînțeles că ne-am panicat la cât de subit și fără avertizare grasimea pur și simplu s-a atașat de noi, asă că ne-am apucat de </span><a href="http://www.beachbody.com/product/fitness_programs/insanity.do" style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">programul lui Shaun T-Insanity</a><a href="file:///D:/Software/Utilitarian/Dropbox/Life%20Management/Entrepreneurship/Proiecte/Nutrition/Post%201%20engleza.docx#_ftn1" name="_ftnref1" style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;" title=""><span class="MsoFootnoteReference"><span class="MsoFootnoteReference"><span style="line-height: 16px;">[1]</span></span></span></a><span style="font-family: Georgia, 'Times New Roman', serif; text-indent: 0.5in;">. A fost o provocare majoră și nu cred că este pentru oricine. Cu toate acestea, a fost un început foarte bun pentru călătoria noastră de fitness, ceea ce ulterior ne-a ajutat să ne descoperim pasiunea pentru nutriție, fitness și sănătate. În plus, am început să mâncăm altfel, dar nu vrem să facem postarea asta prea lungă așa că o să pastrăm detaliile pentru altădată. După ce am terminat programul, am observat că eram slab, dar nu eram deloc solid, așa că am </span><span style="font-family: Georgia, Times New Roman, serif;"><span style="text-indent: 0.5in;">început antrenamentul cu greutăți (”m-am apucat de sală”, cum se zice). Și să fiu sincer...a fost una dintre cele mai bune decizii pe care le-am luat în viața mea (o să vorbesc despre asta în postarea despre antrenamentul cu greutăți). Cât despre Alma, după ce a trecut prin diverse programe (</span><i style="text-indent: 0.5in;"><a href="http://www.beachbody.com/product/fitness_programs/turbofire.do">Chalene Johnson’s Turbofire – antrenamentul prelungit de 5 luni</a>; <a href="http://www.beachbody.com/product/fitness_programs/brazil_butt_lift.do">Leandro Carvalho’s Brazil Butt Lift</a>, niște programe de Zumba, Kangoo Jumps, Pilates, Yoga </i><i style="text-indent: 0.5in;">Aerial</i><i style="text-indent: 0.5in;">, Tae Bo, un pic de <a href="http://www.beachbody.com/product/fitness_programs/focus-t25-workout.do">Focus T25</a>, <a href="http://www.youtube.com/user/FitnessBlender">antrenamentele de pe Youtube ale Fitness Blender</a> și am încercat majoritatea celorlalte forme de cardio)</i><span style="text-indent: 0.5in;">, s-a prins eventual (ți-a luat ceva) de beneficiile antrenamentului cu greutăți și a început și ea să practice asta.</span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Ca să scurtăm povestea, am devenit foarte interesați de nutriție, fitness și sănătate (health) (îmi place cum sună, o să prescurtez ca NFH), am început să citim cărți, articole și studii și ne-am gândit că ar fi o idee foarte bună să împărtășim cu voi ce am învățat și ce vom învăța. Deci ăștia suntem noi și așa am început acest blog.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Dar despre voi? Spuneți-ne despre voi și lucrurile pe care ați vrea să le citiți în postările noastre viitoare.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><a href="file:///D:/Software/Utilitarian/Dropbox/Life%20Management/Entrepreneurship/Proiecte/Nutrition/Post%201%20engleza.docx#_ftnref1" name="_ftn1" title=""><span class="MsoFootnoteReference"><span class="MsoFootnoteReference"><span style="line-height: 16px;">[1]</span></span></span></a> Nu suntem afiliați cu Beachbody.com, Shaun T sau programul “<span style="border: 1pt none windowtext; padding: 0in;">INSANITY</span><sup><span style="border: 1pt none windowtext; padding: 0in;">®</span></sup>”. Sau oricare alt program menționat.</span></div>
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Alexhttp://www.blogger.com/profile/10236759176882924169noreply@blogger.com2București, România44.4325 26.10388890000001544.069698499999994 25.458441900000015 44.7953015 26.749335900000016