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1Mar, 2018
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IS THERE AN AVERAGE WEIGHT FOR WOMEN?

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Knowing if your weight is within a healthy range can be beneficial. This is particularly so in Portugal, where obesity is a significant problem. Portuguese is the third country in western Europe with a larger percent of obese young girls and overweight, a problem that affects almost a third of the female youthful population, and almost two-thirds of adult women. One of the commonly used indicators of well being is a person’s BMI, which stands for body mass index. The BMI shows if you fall into the category of “overweight” […]
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28Feb, 2018
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HEALTHY EATING

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TIP OF THE DAY from our Nutritionist Dr. Tomás Barbosa: In spite of what some people may think, healthy eating does not demand complex recipes. It’s easy, you just have to cook lean proteins, vegetables and high quality grains, like quinoa or rice! Always have pre-cooked food on hand so that you may have a meal whenever it’s needed. I recommend salmon, chicken as healthy lean proteins, you may also have a boiled egg, fruit slices and nuts or seeds… You’ll see how simple it is to eat healthy at […]
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28Feb, 2018
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IS THERE AN AVERAGE WEIGHT FOR MEN?

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The average weight for men varies according to country, race, and age. But an average weight is not necessarily the same as a healthy weight. A person’s ideal weight depends on several factors, including their height and build. Maintaining a good weight is important for health and can reduce the risk of developing serious conditions. Being overweight or obese puts a person at greater risk of developing type 2 diabetes, coronary heart disease, stroke, high blood pressure, gallbladder disease, osteoarthritis, some types of cancer, breathing problems, such as sleep apnea, […]
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27Feb, 2018
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BOWEL MOVEMENT EXERCISE

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TIP OF THE DAY from our Nutritionist Dr. Tomás Barbosa: Sometimes it can be difficult to have a bowel movement. There are many natural recipes that can ease when constipated, changing lifestyle and help bowels to stay healthy and regular. Bowel movements are different for everyone. The healthy range is usually considered to be from three times per week up to three times per day. Many things can encourage a bowel movement, from a proper and balanced diet, created by a nutritionist,  to a change in routine, like doing physical […]
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27Feb, 2018
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ORANGE ALERT

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This is not a climate alert, but an alimentary one! Oranges are rich in vitamine C. Fresh made juice from two small oranges covers about 2/3 of the daily needs (80 mg / day) of this vitamine. An orange of 150 or 180 mg covers more or less that total necessity. Oranges are a guaranteed source of vitamine C and we should for that reason eat it every day, even in summer, although it is a winter’s fruit. Furthermore, oranges provide us with antioxidant carotenes that protect and preserve our […]
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26Feb, 2018
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OBESITY AND CANCER

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TIP OF THE DAY from our Nutritionist Dr. Tomás Barbosa: Did you know that obesity is one of the main risks for having cancer? Someone overweight is permanently enduring an inflammatory process, and so allowing free radicals to develop and harm our cells, turning them ill an weak, unable to fight any tumor development and reverting its progression. Follow a healthy and intelligent regime, your body will appreciate, as well as all your beloved ones!
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26Feb, 2018
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HOW DO I STOP STRESS EATING

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Emotional eating is a pattern of eating where people use food to help them deal with stressful situations. It could show itself as eating a bag of chips when bored or eating a chocolate bar after a difficult day at work. However, when emotional eating happens frequently or becomes the main way a person deals with their emotions, then their life, health, happiness, and weight can be negatively affected. It is very easy to mistake emotional hunger for physical hunger. But there are characteristics that distinguish them. Recognising these subtle differences is […]
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23Feb, 2018
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A DIET FOR FIGHTING ANXIETY

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TIP OF THE DAY from our Nutritionist Dr. Tomás Barbosa: Chose food such as carbohydrates complexes that enhance the production of serotonin in the brain. Always prefer brown bread and whole grains instead of snacks or sugary beverages. Limit or avoid alcohol and caffeine, that cause anxiety, both affect your sleep and may cause additional fatigue. Don’t forget to stay well hydrated, for dehydration may cause mood changes
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23Feb, 2018
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LOW-FAT vs. LOW-CARB

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Which diet is best for weight loss? One of the most difficult decisions when it comes to weight loss diets is picking one that will work well for you. Keto diets, Mediterranean diets, fasting diets — there are so many options out there for people who want to lose weight. We’ve all heard stories of a friend who went on one diet — it worked great — and then another friend tried the same diet, and it didn’t work at all. It’s because we’re all very different. Maybe you shouldn’t be […]
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22Feb, 2018
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BET ON VEGETABLES

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TIP OF THE DAY from our Nutritionist Dr. Tomás Barbosa: Vegetables are a low calorie density food (high volume and low caloric value). Tis means you may eat plenty of vegetables without ingesting too many undesirable calories. When eating vegetables, avoid mixing sauces that will add more total calories to your meal. Chose fresh vegetables or steamed, whenever it’s possible, and put a string of olive oil over them.
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