The Keto Diet

It is the diet everyone talks about, some in favor and others against, but what is the ketogenic diet? Well, let’s start by saying that it’s a low carb diet focused on the production of ketones by the body. And, what are ketones? They are organic compounds created by the body when there is a low carb ingestion, and they are in charge of breaking down fat for energy.

The process is known as ketosis, and it’s the one that the body uses to help us to survive when there is none or low intake of food. Experts say that if the keto diet is properly maintained, the body is forced to go into ketosis but not due to starvation of calories but of carbohydrates.

Then, what’s a typical menu during the keto diet? The answer is not the same for every person. It’s important to know that there are those who believe that this is a dangerous diet due to the process and foods that are part of it.

In any case, the regular keto dieters consume seafood, especially salmon and other fish rich in potassium, selenium, and B vitamins. Low-carb vegetables are a key part of this diet. Cheese…yes, cheese is not only welcomed but almost necessary for its high content of fat. Remember that this diet needs fat to be used as energy. Avocado, coconut oil, poultry, meat, olive oil, and eggs are also an essential part of the keto menu.

What not to eat? Bread, pasta, rice, potatoes, beans (grains), fruits like mango or banana, sugar, or any other carbohydrate.

According to the keto diet fans, it offers benefits that go beyond the weight loss. Energy increase, control of blood sugar, cholesterol, and blood pressure, and a sharpened mental focus are some of the claimed benefits of the ketogenic routine.

However, and almost as in any diet, there are also negative effects. Nausea, headache, fatigue are some of the symptoms that you could experience.

As always, remember that it’s imperative for you to consult your primary care physician before you make drastic changes in your diet. Experts say that not everyone is good for any diet, and not any diet is good for everyone.



The health benefits of watching the World Cup

It’s the fever that has infected millions of people around the planet, the same that paralyzes businesses, offices, and even traffic…It’s the Soccer World Cup!

Yes, soccer, the game that concentrates two teams of 11 players each in a field where everyone fights for the ball, and where the winner is the team that manages to get more goals to their opponent. Soccer is not only one of the most popular sports in the world, but also the one that attracts every year thousands of American teenagers who want to be part of the soccer wave.

According to recent statistics, the number of high school soccer players in the U.S. reached a record just a year ago with more than 800 thousand boys and girls joining and playing the popular sport.

Then, it’s not strange to see that today everybody stops to watch a game in the middle of the morning or even before the sun goes up. Every 4 years the World Cup gathers the most important national teams and millions of fans want to witness history with them.

Now, if you’re still not part of that mass of people who vibrate with a goal and suffer from their soccer team, you may change your mind after knowing that watching soccer is not only fun but has benefits for your life and for your health.

  • It’s relaxing and distracts you from stress. Since you never know what’s going to happen, it keeps your mind focused on the game and out of your daily problems. It also stimulates the neuronal activity reducing the stress hormone level in your brain.
  • It allows you to scream, jump and vent your emotions without being judged.
  • A soccer game it’s the perfect opportunity and scenario for you to interact and socialize with different people. Classes, background, and even political views stay behind while you and others are watching a game together.

So let yourself get infected by soccer fever and make time for you to enjoy the biggest sports party on the planet, after all, it’s even healthy!

It’s Men’s Health Month

Yes, there is a month dedicated to the health of men, but the question is whether men dedicate time to their health, or not. The answer is that very few pay due attention to not only their health but to prevent diseases. Because of social tabu, and even by shame, many men stop consulting the doctor for ailments, discomforts or conditions that may be affecting them.

That is why there is a month dedicated to the health of gentlemen and that month is June! Men’s Health Month is celebrated across the country and its purpose is to create awareness and to encourage men and boys to seek early detection and treatment of different health issues. The message includes also to exhort them to learn more about preventable problems.

Around the country are offered screenings, health fairs, workshops, outreach initiatives, and health education seminars to invite more and more men to take good care of their health and wellness.

If you know a man that could use some of this information, please share it with him. It’s important for all of us to use this time to talk openly about preventable health issues, and of course, it’s imperative to include your kids in the conversation.

According to experts, the information and early education about health, prevention, diseases, and common questions, is very important as part of a family routine, and since we are already dedicating this whole month to men’s health, then let’s use it also to educate the little ones.

So, guys! if you haven’t seen a doctor in a while if there is something that is bothering you with your health but you haven’t found the time or the opportunity to discuss it with a physician, here is the time!

June is all men’s health month, and the best to honor it is by talking, informing, educating, and addressing any questions or issues you may have about your own health!

Do I Have Anxiety?

To be nervous, to feel butterflies in your stomach before a meeting or an important situation, you are not alone. In fact, we all are like that! It’s normal and common to worry about big events or complex situations where we are involved.

Now, if that feeling is so strong that it prevents you from leaving the house or doing your normal life, then you may be facing anxiety. According to recent statistics, the anxiety disorder is common in our country with more than 3 million cases per year.

There are many reasons why someone could face anxiety, and according to experts almost everyone experiences some sort of it at some point of their lives, but the important part here is to be able to identify it and to treat it in time.

You should know that there are several anxiety-related disorders and even though some of them could be similar and interact with each other, the common elements on all of them are ongoing fear, worry, excessive nervousness, and inability to live normally due to those feelings.

Who can diagnose anxiety? Initially, you! If your fear and nervousness are out of proportion, you may know that something is wrong. But it’s your primary physician or your mental health doctor who can conduct a physical exam looking for symptoms that could underline a relationship with medications or any other medical condition that could be triggering the anxiety disorder.

Once the anxiety is diagnosed you will probably be referred to a psychiatrist specialized in anxiety and its treatment. Your psychiatrist could provide not only counseling and therapy but also medication for your anxiety disorder.

If you believe that you are suffering from anxiety disorder, act now and talk to your doctor. There is treatment and help available.

Loving yourself: something necessary for your well-being

We live in a world that doesn’t allow us to stop to think about what we do, how we live, or where we really want to go.

Free time is practically a luxury, and thinking about changing course may sound crazy, but the truth is that we all need to understand who we are first, in order to know where we are going. And in order to determine who we are, it’s imperative to practice something that psychologists and behavioral experts call a necessity for our well-being: the self-love.

For many, self-love is something that is taken for granted. “I love myself”, we all say, but how do we show that affection? That’s where the axis of everything lies, and according to experts there are three basic elements that we could identify and practice in order to love ourselves:

  1. You are not perfect, but your experience and you are important as part of a community/humanity experience.
  2. Understand and treat yourself with kindness.
  3. Give attention and importance to your emotions

Self-compassion is another important component of the equation. If you are unable to be kind to yourself, to understand your mistakes, and to forgive yourself, it will be impossible to talk about self-loving. You love yourself when you accept that you are not perfect, that you make mistakes, that you may fail at some things, that you have good moments and bad moments, but that those don’t define who you are or what are you capable of.

Once you understand that you have to take care of yourself first, in order to take care of others, you will understand also that it’s important to learn how to listen to yourself. We all talk to ourselves and the tone we use is vital for us to understand how are we addressing some issues, or how we see specific situations.

Talk to yourself with love, be patient, understanding, and compassionate. Don’t be brutally critical, or perfectionist. In other words, treat yourself in the same way you would treat your own kids. Love will be always the key, and the results won’t disappoint you.

After the loss, how to help the caregiver?

It’s the natural cycle, and even though caregivers understand that their journey will come to an end only after the inescapable loss, it’s impossible for them to avoid the feeling of purposelessness.

Caregivers devote their time and effort to a relative or a friend whose death leaves an inevitable sense of emptiness that leads them to have to plan again every minute of their days, and that could be a very difficult task.

The routines disappear, the tasks are modified, the sensation of feeling and knowing how to be useful vanishes, and at the same time the limitations to leave home, to socialize, and to undertake new challenges disappear too. Although it may seem incredible, getting used to these new conditions of life can be not only difficult but very painful for a caregiver.

If you are going through a similar situation or know someone who is going through this change of life, it is important to understand that there are ways to get out of that space in which today you can feel trapped, and without understanding where to start again.

Although it is important to understand that each person experiences and lives grief in a unique and different way, we must also know that it is a cycle from which one can and should learn how to get out. The help of family and friends is essential in the process, although at the end of the day you are the one who makes the decisions on what to do next. Allowing the grieving process to follow its normal course is the most important thing to do in order to be able to start over, and for that it is important to understand that pain is inevitable, that even guilt can appear in the panorama, and that it’s necessary to seek help whether professional or friend to be able to relieve that grief.

According to the specialists, it’s important to surround the caregivers after a loss, because they are the ones who now need protection and care to be able to move forward and rebuild that life that they left on pause for their loved one. Seek help and advice. There are special centers that offer this type of support, and at times like this, all available resources must be used.


Why Pilates?

Some of us learned just recently about pilates, just a few years ago, or probably a decade ago. The reality is that over the years, it has become increasingly popular, and it’s been almost impossible to ignore its presence around us.

The question is, why pilates? Why is it that so many people are conceding wonderful benefits to this discipline?

Well, let’s start by saying that Pilates is not new. It was back in the 1920s when physical trainer Joseph Pilates introduced it into our country. Athletes and dancers injured practiced it as part of their rehabilitation therapy, and it allowed them to go back to their exercise routines and to maintain their fitness in a safe way.

Today, the practice of pilates has spread among the general population, but it keeps being essential for those who are looking for core strength, flexibility, muscle control, and balance, among other things.

One of the pilates pillars is the concentration. Those who practice it, know that you have to focus in order to move your body in a very precise range, managing to create balance and control of your muscles by using also your breathing.

One of the favorite things for the enthusiasts of Pilates is that it can work and it can be adapted for high-performance athletes, new followers, or just curious people trying to know more about the discipline. The individual approach of pilates is one of its biggest strengths.

The great thing about its popularity is that you can find a pilates studio probably around the corner. Since its practice started as a rehabilitation therapy, it’s common to find classes also at clinics, hospitals, or physiotherapy locations.  Now, take into consideration the type of work that it involves. If you would like to give it a try, you may want to consult your physician first. Remember that every time that you initiate a new physical activity, or eating routine, is better for you to have the clearance from your doctor.

If you are ready to start, and your goal is to improve your core strength, balance, and muscle control, look for a class or an instructor and start enjoying the benefits that pilates will bring to your health.