Tips for good eating in any restaurant

Salad: greens and vegetables are low in calories and help the feeling of satiety . Besides the lettuce can reduce cholesterol and tomatoes prevent some cancers . And regulate the elimination of toxins from the body.

Rice and beans , rice provides energy, iron, vitamin B and protein , since the beans , has facilitated its absorption by the starch contained in rice.

Filet of chicken: protein is vital for normal cell growth .

Fruits : to avoid the consumption of desserts with sugar.

Avoid : rose sauce , pasta with garlic and eye bsteca swine , soda , chatilly , for all confer many calories are accumulated as fat .

Food Tips to fight bad mood

Lettuce has lactucin that works as a sedative , and is rich in phosphate mineral whose lack can cause depression , mental confusion and fatigue.

Banana : the proper amount of carbohydrates , potassium , magnesium and biotin , which together reduce anxiety , and vitamin B6 , one of those responsible for energy production .

Spinach : Rich in potassium and folic acid to prevent depression and help stabilize the pressure , and also ensures proper functioning of the nervous system through vitamins A , C , B complex , magnesium and phosphate .

Seafood : rich in zinc and selenium , which act on the brain by reducing anxiety and fatigue . They also have Omega 3 , help reduce LDL ( bad cholesterol ) and proteins , for the proper functioning of the heart .

Mel : help produce serotonin .

Orange: the concentration of vitamin C , calcium and B vitamins help the nervous system , prevents fatigue and also moisturizes .

Grape : flavonoids ( antioxidants ) slow aging and fight LDL cholesterol , help in the functioning of the nervous system and is energetic .

Jabuticaba : provides energy, helps increase the body's defenses and their vitamins act as antidepressants .

Eggs: thiamine, niacin, folic acid and acetylcholine ensure good humor, why their absence may cause apathy, anxiety and memory loss

Floss before brushing.

Tips for choosing and caring for your pillow

The best model to fill the space between the shoulder height and the base of the bed.

As our head weighs approximately 10kg , avoid feather , bird seed or herbs not to sink and cause nuisance .

To avoid stiff neck and numbness , choose a pillow that guarantees the support of the neck , neither too high nor too low .

Offering the best position are hard viscoelastic foam capable of adjusting the height .

Choose those with protection against fungi and mites and still change the pillowcases and take a sun bath weekly.

As for durability , will depend on the quality of the foam : the lower quality last less than two years, the best quality will last around five years.

Tips for maintaining a healthy mouth

Tooth decay is caused by bacteria that feed on scraps of food ( sugars ) , producing lactic acid that destroys tooth enamel .

It is recommended to brush your teeth after meals and before bed ( when saliva decreases ) .

Use toothpaste sparingly : a drop the size of a grain of corn is enough. More than that is esperdício and can cause irritation .

Replace the toothbrush every three months , the average time in which the bristles wear out .

Clean the tongue beyond the teeth . The pores of the tongue also accumulate leftover food .

Tips for using fitness bike

The ideal height of the seat should allow your leg is slightly bent at the highest point , and extended when you complete the ride .

To buy the cement floor flat tires , but if you prefer to walk the earth with slots .

Train running and take turns on the wet grass to get an idea of how to react when the tires skid .

Pull the pedal up to speed drives with more than push it as it descends , as the tendons and hip function harmoniously .

Avoid bending your wrists while holding the handlebars to prevent inflammation in the wrists .

If you run 40 minutes twice a week , you will feel the improvement in strength and fat reduction .

What to do to stop smoking

Smoking is an addiction that is addictive and often requires professional monitoring .

However , many people manage to kick the habit without taking the help of any medication , just based on your willpower .

Here are some tips used by those who have surpassed this problem .

1 - It is difficult to quit smoking , being aware of it ! We know it is not easy to quit smoking and you should know that too. Do not give up at the first adversity , remember, many succeeded and you get too! Think of the benefits of leading a healthier life .

2 - Before you quit, prepare yourself , buy ginger and water. They will be very useful later.

3 - Set a day to quit smoking permanently . Be sure to stop " when you give will." Mark one day and be nimble . Generally landmark dates like New Year and anniversaries , for example , are good occasions and serve as additional stimulus .

4 - As you approach the date set , go gradually reducing the number of cigarettes per day .

5 - Tell people closer and encourage them to cooperate in this endeavor . Say you are taking this attitude thinking on the welfare of all of you .

6 - On the appointed day , get rid of your objects as smoking packs of cigarettes , lighters and ashtrays .

7 - Tell your friends you smokers stopped smoking and try to stay away from " heavy smokers " for a long time . If it is impossible to stay away from cigarettes others think of them , not as jealous , but as people who are shortening their lives .

8 - Celebrate the special dates , such as " a week without smoking " or " a month without smoking," or making a toast thanking those people who are helping you.

9 - Brush your teeth immediately after meals to reduce the desire to smoke .

10 - When you have the urge to smoke , chew a piece of ginger or drink water . Besides reducing the will , yet are great for your health .

11 - Before you take a hit , think the reason that it is leading to a relapse . Some people feel the effects of withdrawal syndrome (anxiety , increased appetite , headache , etc.) and end up smoking impulsively . Try to think twice before having a relapse .

12 - Start the practice of physical activity . Exercise produces endorphins , a substance that lends it pleasure in physical activities . Daily walking is an excellent exercise and does not require much investment.

13 - Multiply the value of a packet by the number of packs per month and multiply the result by 12 months ( eg £ 30 x 4 x 12 = £ 1440/ano ) . You will be surprised at the amount you will save . Surely , it will be enough to make the trip a vacation.

If you still can not quit alone, do not think twice before seeking the assistance of an expert .

There are effective drugs on the market that , with proper medical guidance may help you quit smoking forever. Newer drugs , such as nicotine replacement therapy , and have satisfactory results .

Improve your quality of life

For less damaging to the body , try to sleep at least eight hours and wake up without an alarm clock. Leave the window ajar so that daylight helps your brain to realize that it's daylight .

Look for food in small quantities , feeling the aroma of the food and chewing slowly .

If you do not practice any physical activity , try to walk at least three times a week for an hour , focusing only while it performs .

Under stress , meditate on the situation avoiding nervousness .

Praise frequently so that people want to be by your side .

Abandon their vices .

Drink more water .

Do not leave home without food .

Do not complain about life , the cold , the work of the traffic . Enjoy every moment : listen to your favorite song , look love what you do and always have a sweater hand .

How to sleep better

Keep your biological rhythm balanced , always have regular times for going to sleep and waking .

Sleep long enough to feel good , do not stay in bed longer than necessary .

Do not sleep hungry nor too full stomach .

Avoid taking stimulant drinks such as coffee , black tea or soft drinks at night. Avoid alcoholic beverages as well as affecting the quality of sleep.

Do not use your bedroom for other activities such as watching television, playing viodegames or study .

Do not smoke at night because the irritating effect of nicotine will disrupt sleep .

If you still can not sleep , do not insist , get up and do some repetitive activity like reading listening to soothing music can also help.

How to brush your teeth the right way

Holding the toothbrush in a AGULO 45 ° in relation to the mouth in rectilinear ranging from gums to the teeth .

Brush the teeth facing cheeks in a circular motion , and also its entire surface .

With the intention of improving the breath , brush the tongue .

Always wear floss .

Tips to improve memory

First , food for memory ensure the transmission of information between nerve cells . Invest in antioxidant foods .

Vitamin B12 : Found in seafood , seaweed , dairy , sprouted grains , yeast and lettuce .

Vitamin B15 : apricot almond , rice , sprouted grains and yeast .

Vitamin C : lemon, orange , carrot , red pepper .

Choline : egg yolk, raw spinach , sprouted soy , yeast , nuts .

Selenium yeast , egg , garlic , onion.

Zinc: seafood, dairy products , wheat germ , yeast , gherkin .

Second, physical exercises to improve breathing capacity and, consequently , blood flow in the brain .

Third , take a few minutes a day to meditate . Meditation improves memory , concentration , perception, motor agility and reduces stress .

Fourth , mental games like crossword puzzles , sudoku , chess and diverse readings that stimulate mental ability and combat the lack of memory.

Fifth therapy. Stored in the unconscious traumatic events continue to cause suffering and manifest themselves in other circumstances seemingly unimportant

Tips to build your own gym

Just mount a home gym when you know train alone , have experience to avoid injuries, and discipline required.

The space used must be well ventilated and have good lighting (natural or artificial) .

Give preference to rubberized floors are easier to clean , non- skid and impact cushioning .

Pay attention to the details of decoration such as painting , it should be clear not to tire the view , mirrors , stands for the equipment , and TV with DVD for when cycling or walking on the treadmill.

Make cleaning daily , if not train every day , but avoid cleaning with products that have a strong smell .

The equipment may vary according to what is either: weight management , bicycles and matting; for defining muscles, clusters equipment .

For cardio workouts : treadmill mechanical and electrical, stationary bike , stair stepper and rowing and dry .

Located : clusters equipment , abdominal planks , bench press , bars , extenders , mats , shields and anklets , and little feet .

Tips for choosing and caring for your pillow

The best model to fill the space between the shoulder height and the base of the bed.

As our head weighs approximately 10kg , avoid feather , bird seed or herbs not to sink and cause nuisance .

To avoid stiff neck and numbness , choose a pillow that guarantees the support of the neck , neither too high nor too low .

Offering the best position are hard viscoelastic foam capable of adjusting the height .

Choose those with protection against fungi and mites and still change the pillowcases and take a sun bath weekly.

As for durability , will depend on the quality of the foam : the lower quality last less than two years, the best quality will last around five years.

Tips to build your own gym

Just mount a home gym when you know train alone , have experience to avoid injuries, and discipline required.

The space used must be well ventilated and have good lighting (natural or artificial) .

Give preference to rubberized floors are easier to clean , non- skid and impact cushioning .

Pay attention to the details of decoration such as painting , it should be clear not to tire the view , mirrors , stands for the equipment , and TV with DVD for when cycling or walking on the treadmill.

Make cleaning daily , if not train every day , but avoid cleaning with products that have a strong smell .

The equipment may vary according to what is either: weight management , bicycles and matting; for defining muscles, clusters equipment .

For cardio workouts : treadmill mechanical and electrical, stationary bike , stair stepper and rowing and dry .

Located : clusters equipment , abdominal planks , bench press , bars , extenders , mats , shields and anklets , and little feet .

Tips to control oily skin

When bathing give preference to a water not too hot or cold , not to remove the natural oils of the skin forcing the body to produce more sebum .

Choose a specific soap for the face so as not to further harm this region .

Get into the habit of cleaning your skin properly , specific products for each region and feel free to wear makeup . However , look for makeup for oily skin and options with the effect called "mate " to a more dry .

Also avoid moistened wipes because they alleviate the discomfort but can stimulate sebum production . Prefer to always have one hand astringent lotion , tissues or cotton plates .

Prefer cuts no bangs but if no option , leave the hair up as long as you can, since the oiliness of the hair ends up holding up to his face , and drown out the skin .

Pollution and excess oils ease skin inflammation .

For sun protection there are also specific products for oily skin : gel, cream or gel - fluid. Choose how to please more and at least SPF 30 .

As for the chocolate, the science has not reached a consensus on whether or not your fat influences the problem. Pay attention to your own metabolism and to observe whether the consumer changes his skin.

The air conditioning dries the environment and dehydrates the skin . The body reacts to loss of water to produce oil. Avoid this moisturizing effect to the fullest.

Before bed , after making cleaning use a product that reduces oiliness , but do not forget to remove it in the morning.

Tips posture to prevent pain from cervical

Prefer to sleep on their backs to sleep on her stomach , using a pillow high enough to support the natural curvature of the neck , or hand placing another pillow between your legs to not force the column .

Do not read in bed supported by pillows , try to sit with your back supported and the book on her lap on a pillow .

On the computer sit without bending the neck, keeping the top of the screen at eye flush . Do spin moves his head to relieve tension .

Try not to hold the phone between your head and shoulder , opt for a headset or speakerphone .

Adjust the backrest of the car seat so that the curvature padded fits the curvature of your neck . This avoids the effect " whip " in traffic accidents .

Excess weight in the backpack will the neck muscles . Let the muscles when walking upright and not let the backpack cause imbalance. Avoid bags too heavy even on one side of the body .

Know the risks and damage caused by excessive alcohol consumption

In the brain , alcohol can cause various ailments such as depression, mood swings and memory , epilepsy , vision damage , seizures , loss of consciousness and disorientation space-time .

In the mouth it is possible that alcohol consumption causes irritation and swelling of the eyes and mouth cancer .

May also be responsible for cancer of the throat , esophagus, liver , and prostate.

In the pancreas , excessive consumption can cause inflammation and diabetes, duodenal ulcer .

Hands and feet , tremors and numbness in the fingers .

Kidney malfunction and infection .

In the male reproductive system can cause or worsen impotence, gynecomastia and reduced fertility in females , abortion and breast cancer .

How to prevent wrinkles on the face

Protect your skin from the sun by using sunscreen daily. The SPF 15 is ideal for day to day. Apply on clean skin .

Thoroughly clean . Eliminate dirt and dead cells with a lotion that suits your skin type : for oily foamy soaps , gels and emulsions for normal skin , and creams and lotions for dry skin .

Hydrate and nutritional weekly wear masks to prevent loss of elasticity.

Use a gentle exfoliant and a good bristle brush to massage and increase peripheral circulation .

Avoid repeated movements made ​​for a long time. Relax grimacing expression .

Ten glasses of water a day minimum . Your skin will show the effects .

Use lotions specifically for the eye area which is the noblest part of the face .

Lipsticks and foundations net solar radiation filter , moisten the skin and even disguise imperfections .

Prevent the signs of facial aging

1 - In the morning , wipe correctly for the face, neck and neck with a soap , gel cleanser or makeup remover appropriate for your skin type .

2 - After cleaning , wipe the appropriate face lotion ( moisturizer for dry, normal , astringent for oily skin ) .

3 - To finish, apply sunscreen ( gel or lotion for oily or mixed , or creams for dry skin ) , findings in all areas of the body : face, neck , chest , hands and arms .

4 - At night , repeat steps 1 and 2 , performed in the morning .

5 - Apply a nourishing cream ( suitable for your skin type ) , on the face , neck and chest .

6 - To accelerate cell renewal use a scrub once a week and look for a beautician to do a thorough cleaning at least once a month .

Why not take steroids

Anabolic brings a large amount of the male hormone testosterone and are sold only by prescription in revenue retention .

For women who take anabolic steroids, the most common symptoms are: deepening of the voice , appearance / increase in facial hair and body hair loss , reducing the volume of breast and ovarian cancer .

In men reduction can occur in the production of sperm, impotence , difficulty urinating , changes in cholesterol levels, blood clotting disorders , hypertension, tumors in the liver and the pancreas leading to heart attack and death.

Tips for better breathing while running

Look at the abdomen and the chest : which one oven first? If the abdomen , all right .

Breathing the chest is called short or tall, short of breath and causes anxiety .

Training breathe with the abdomen , then the exercise becomes automatic.

Loosen the air more slowly than inspired , to remove more carbon dioxide in the lungs and make room for the entry of oxygen.

Proper breathing begins in the abdomen , reaches the ribs and hits the chest . Practice it reduces the tension on the diaphragm , eliminating spasm it causes pain in the known way.

Tips for a balanced and healthy diet

Divide your food into three main meals and three snacks in between. Thus increases the intestinal work , energy expenditure for digestion of food and make the dilated stomach back to normal size .

Prefer the quieter places to dine , and without hurry, at least chew every mouthful thirty times , to make you feel satiated by eating less food .

If you start your meal by raw salad to the fibers reduce the feeling of hunger . If after finishing still be hungry , repeat only raw salad .

The beverages , especially carbonated dilate the stomach and should therefore be avoided.

Drink plenty of water between meals to cleanse the body and maintain its normal functions .

Decrease the consumption of sugar, which is not very calorie and brings health benefits.

Replace ordinary products for light or nonfat products containing fewer calories .

Prefer lean meats , fish and poultry without skin and prepare them with little oil.

Reduce your intake of pasta, breads , cereals and pastries .

Physical exercise is essential to burn stored fat and reduce weight .

Do not exercise on a full stomach , because the energy required for digestion is diverted physical activity .

Do not sleep immediately after meals and do not eat foods difficult to digest at night, since digestion is slower .