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A phrase

just came to say I found something. I know it's little, but it could be too, is a phrase. Paris never ends of Vila-Matas is a book in which every aspiring writer should take more than a while. This is the phrase:

illustrated The killer first novel -Vila-Matas, with its tormented description of the death of a poet, gives a full record of it, speaks not only my personal drama but the drama of many young writers at the beginning of his creative process, if they are imaginative, often build their own poetic worlds, forged largely by his reading, but later, as the imaginative intensity decreases, seeing how they fit to reality, fall into everyday prose that makes them feel they have betrayed their poetic principles first hour. Some, the most intelligent and stubborn, reluctant to give up so easily and keep the faith in his poetry for some years, but they do not know is that however much you do, the poetry and they were abandoned long ago. No one escapes this law so devastating poetic life, nobody. Or rather, she escapes the vast majority of humanity, all those people buzzed and crushed by the tyranny of reality and has had the dubious luck to have not distinguished between prose and poetry ever.

And finally, another phrase that virtually closes the book said, a phrase that the character of Margerite Duras says: " you write, do not do anything else in life ."

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... a brief slip ...

Pippa Middleton-die Hässliche Schwester?

The importance of exercise in weight control and health

By Mark Blesa

Our most cordial welcome to this new edition of the newsletter Nutritious and Healthy "in which deal with a subject of vital importance for optimum health and an effective option to improve significantly the results in a control program
weight.

Well, the question you should ask yourself is this , is it critical to incorporate exercise into a program weight control? To me there is no doubt that if it is and the reasons are simple, increasing your weekly caloric expenditure
we tip the scales in our favor to be "burning" more energy than usual.

essentially in principle to lose kilos and sizes is to reduce calories and increase calories expended during the day. In other words, burn more calories than you eat every day, obviously that (as I mentioned in previous newsletters) must be done in a controlled manner and does not involve some restrictions
severe and unhealthy.

First you have to study and implement a daily healthy eating plan and simple, this will be most important in the program and that if you consider what you eat you will not get good results in controlling weight by exercise
much you make. You should not make up between ingested and expended, but to make the exercise will help burn more calories.

Exercise is widespread evidence that creates a multitude of health benefits such as: optimal cardiovascular fitness, reduce stress, control blood pressure, improves blood circulation, is highly recommended for diabetics, promotes sleep , prevents osteoporosis, finally we could go because the list of benefits is long.

The importance of exercise is that you should incorporate into your life as normal as can be to eat. There is no reason for not exercising regularly but for reasons of health, limited mobility, disability etc. The exercise will
will help burn fat more easily mobilize fat that refuses to disappear from certain sites.

should be noted that fat burning occurs widely throughout the body and not just in certain places as one might think. It is often assumed that such conduct is to burn abdominal fat from that area, this is not true, what if we can to strengthen that area but we will not to make you fat is mobilized more of that particular area.

When choosing a particular physical activity you have to take into account such factors as your current physical condition, general health, cardiovascular problems etc.. All this needs to know before starting any sport. The advice will make you an acknowledgment of your current condition
to ensure you can safely practice your favorite sport or activity.

An activity that is healthy is to walk every day about 3 kilometers or 45 minutes at a moderate pace that means walking quickly without running or can hold a conversation. This simple exercise is very healthy and beneficial and practically anything you can practice without problems. In about 2 weeks
notice how good you feel and how to increase energy and vitality. The walk outdoors will help you disconnect from the routine and break free from everyday stress.

For activities that require more effort than desirable will be what I mentioned earlier, a good check and always, and this applies to any activity or sport to practice will gradually start trying little by little as you go conditioning and preparing the body up your pace gradually, down with very strong start to the day after
have you prevent blisters move, this is what will be discouraged.

You must take into account the age to know which is the degree of effort you can handle safely and that you can find a simple way by a simple formula that will show you then. With it you get your maximum heart rate based on your age so you are always in the area of \u200b\u200bsecurity.

The formula is: 220 - (YOUR AGE)

for example, for a 35 year old would give us;

220-35 = 185

that mean, for any activity that is individual in question should not exceed 185 beats per minute, it is clear that to know and be control of the pulses must have a heart rate monitor which will allow you to control your heart rate while you are performing the exercise.

An important point is that physical exercise can do aerobic or anaerobic, is that the former has a lung demand greater say much oxygen is consumed because it exercises the most dependable movement of oxygen in our body, while the second is based on exercises of high intensity and short duration but with little demand lung.

If what you intend is that the exercise will help increase energy expenditure and therefore mobilize fat stores will be the aerobic suitable, you can do activities such as, running, biking, walking pace, outdoor sports, or whether they have a component aimed at increasing the heart rate always within your means.

There is also another factor that greatly influences how a given year is more favorable or less burning of fat. We are now talking about aerobic and give an example we can mention bike either outdoors or static it does not influence what I make. The factor that influences the better availability for burning fat is exercise intensity.

If you want is an effective way to mobilize fat stores is much better to exercise at moderate intensity between 55% and 65% of maximum heart rate allowed for you. Let's see a practical case:

Age: 40 years

according to the formula above we have: 220 - 40 = 180 beats per minute maximum

180 by 65% \u200b\u200b= 117 this means that you keep this up so continuously for at least 20 minutes to be effective, you can increase time to 30 or 40 minutes long depending on your physical condition.

is shown that this current range is ideal for better fat burning depleted to a lesser extent deposits muscle glycogen (glycogen for you to understand is the kind of energy or fuel consumed by muscles).

higher intensities are indicated for a higher fitness for example, to get fitter at the level of performance. If you want you can switch between these 2 situations to benefit from both. Personally I recommend you begin with moderate intensity to help them lose fat pockets
later to be increasing the intensity gradually.

All the above is for guidance strongly recommend advice from a trainer before beginning any physical activity which will provide guidance on what is best for you.

The issue goes a long way to be impossible here to present all the issues relating to physical exercise, we must incorporate it as a way of life if you're really committed to your health.

I hope this newsletter will encourage you to get started in sports or just take walks every day, you'll always benefit from physical activity of any kind is, no excuses of time and if you want and what you can offer.

nutritivoysaludable@gmail.com

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dietary fiber: to detoxify and prevent disease

What is dietary fiber?

is the part of plants that can not be digested by our digestive system but may be slightly attacked by bacteria that are present in the large intestine.

How many types of fiber exist?

According to its solubility in water, divided into soluble and insoluble.

Sources of soluble fiber

* * oat bran, rolled oats
rye

* * * pulp
vegetables and vegetable seeds and fruit
* flax seeds, sesame and sunflower
* dried fruits

Soluble Fiber: Features

* lower blood cholesterol
* regulate blood sugar levels * providing satiety


Sources of insoluble fiber

* bran

* * shell grains and fruit and vegetable skins
* nuts * seeds


insoluble fibers: Functions

* enhance the role
intestinal
THE BENEFITS OF FIBER:

Prevents:


* Obesity * Diabetes * Constipation


* * Diverticulosis Colon Cancer
* Hypercholesterolemia (high blood cholesterol)

How do the fibers in our body?

The fibers are the property of binding to cholesterol, bile acids and other toxic substances to facilitate their removal. They possess the ability to moisturize achieving that increase stool volume and easier evacuation.

foods that contain them usually contain fewer calories and give a feeling of fullness, so they are a real advantage for those wishing to lose weight.

always advised to consume a natural fiber, ie through consumption of foods rich in them. This will in turn incorporate vitamins and minerals.

When ingested significant amounts of fiber, is recommended at a time, drink plenty of fluids.

Recommendation fiber is 25 to 35 grams according to various International Associations of Nutrition.
How
increase fiber intake?

· Replace white bread with whole wheat bread or water crackers or whole bran cookies

· incorporate wheat bran and / or oats to different preparations such as soups, broths, puddings, fillings, milk, yogurt, tortillas, breaded batter.

· Eat whole grains (eg rice) and vegetables

· Eat vegetables and fruits; the latter, as far as possible in shell (well washed)

How can meet the daily recommendation of fiber?

-2 slices of bread or 6 double bran bran or wholemeal biscuits
+ -4
unpeeled fruit or dried fruit 1 pair
+ -2
generous portions of vegetables (1 serving raw)
+ _1 portion
some grain or legume

+ -1 tablespoon flax seeds, sesame or sunflower
+ -2 tablespoons bran


may sound a lot but in reality, if you incorporate these foods does not cost much to get to meet the recommendation daily. Another reality is that consume muy poca fibra y es necesario aumentar su consumo por todos los beneficios que más arriba se detallan.
Quienes no estén acostumbrados a ingerir fibra, deben hacerlo en forma paulatina, con el objeto de estimular la función intestinal gradualmente y no sufrir los trastornos comunes que se pueden presentar cuando se incorpora fibra en forma brusca a la alimentación (cólicos, distensión abdominal, flatulencia).

Comer más fibra ayuda a reducir grasas

Senior Men who ate two daily bowls of cereal with high percentages of fiber - for 12 weeks - reduced their intake of fat and cholesterol.

In a study by the University Colorado State a group of men between 50 and 75 years of age who consumed hot and cold cereal for breakfast and snacks, the contribution of fibers of two portion was 14 grams - added more grain to complete the 30 grams daily.

In twelve weeks there was an average drop of 10% fat consumption (of 91 to 82 grams ) and reduced the equivalent in calories from fat from 32 to 28%. Saturated fat fell to less than 10% of total caloric intake, and dietary cholesterol fell by 31%, from 374 mg. to 239 per day.

The calorie intake was the same but the improvement in the amount of fat and cholesterol resulted in a lower risk of cardiovascular disease.

Men in this study consumed oats, high in soluble fiber, or wheat cereal, high in insoluble fiber. Both types of fiber are excellent for health. Soluble fiber (Fruit and oats) reduces blood cholesterol and glucose uptake. The insoluble (wheat and vegetables in general) supports the passage of food through the digestive system and makes it easier bowel movement.

The conclusion of these researchers to reduce cardiovascular risk is that the public should consume a diet high in fiber different whole grains, legumes, vegetables and fruits. All these contain vitamins, minerals and phytochemicals.

Source: American Heart Association - Healthy News

Cereals and legumes to prevent chronic diseases

Studies show that, in general, increased consumption of dietary fiber is associated with a lower incidence of colon cancer, including cancers.
has formulated a hypothesis that legumes, and soybeans in particular, reduce the risk of some cancers.
There is evidence that fiber and whole grains in the diet are associated with a reduced risk of arterial disease CHD and some cancers, while pulses appear to have a promising role.

Source: cereals, vegetables and reduced risk of chronic disease: evidence from epidemiological studies. Lawrence H. Kushi, Katie A. David R. Meyer Jacobs Jr., J. Am Clin. Nutr. 1999, 70 (suppl) 415S8S.

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Quality, not quantity!

By: Mark Blessing

Not long ago it was said by various means that we should reduce consumption
fat for health reasons, and bet by the
carbohydrates as the primary source of food.
then started a new trend: Eat less fat and carbohydrate loading your diet.

carbohydrates contain less fat but this is like everything
in life, if you eat too many, easily converted to fat.
Since most people think of carbohydrates as starchy foods such as bread or pasta
, the trend quickly spread.

Luckily fruits and vegetables are also called
carbohydrate complex and digested by the way we can call
as good as they do in a slower way that
helps reduce appetite and keep blood sugar levels stabilized.

These we can find good carbohydrates in vegetables and fruits fresh
colorful, such as peppers, carrots, tomatoes and spinach
. Now let's talk a term known as "IG".

GI = Glycemic Index

The GI is a system that tells us how quickly a particular food
produce an increase in blood sugar levels. Then
high GI foods produce a rapid rise in blood sugar
while low GI foods produce a slower increase
.

The IG goes 0 to 100 and uses pure glucose as a reference point
with a maximum value of 100.

Example: a banana has a GI of 62, which means that
increases the blood sugar levels by 62 percent as pure glucose. We can classify
then food with a high, medium or low glycemic index. So we
:

* values \u200b\u200bbelow 55 indicate a low GI
* between 55-70 are medium GI foods with foods
* score above 70 have a high GI ================================

low GI foods

Apples (39), orange (40 ), pears (38), soybean (15), red beans (29)
lentils (29), porridge (49), rye bread (41),
ear of corn (35), peanuts (15).


high GI foods

White bread (70), French bread (95), white rice (70), boiled potatoes (85),
mashed potatoes (90), cooked carrots (85)

- Only given a GI value of foods containing carbohydrate, IG
given to meat, chicken, to eggs, fish or cheese.

- Processed meats such as sausages can be included because
contain flour, which is a carbohydrate.

- The low GI can help to control appetite
creating a feeling of fullness longer after eating,
ideal for weight control.

- fats and proteins cause
carbohydrates are absorbed more slowly, while the GI of foods can be
affected by cooking, processing, maturity and variety,
what makes it difficult to classify precisely the GI of a food
typical.

- The high-GI foods can you
be useful after exercise when sugar reserves
muscles need to be returned quickly.

To achieve a balanced meal should include a mix of
food - fats, proteins and carbohydrates.
to include low GI foods at each meal the body takes longer to absorb the
carbohydrates, which helps to make the overall absorption is slower
also encouraging levels of blood sugar between meals
maintained.

choosing low GI foods, will not only bring more stability
energy to the body but you're giving antioxidants,
anti-aging nutrients.

This is a list of guidelines that will help you choose
quality and not quantity ...

1 - Choose foods high in nutrients.

2 - Increase the range to get the full spectrum of vitamins and minerals
.

3 - Remember that complex carbohydrates give you a
slow release of energy, while carbohydrates cause fluctuations
simple. Try to include low GI foods at each meal
thus help stabilize the energy release and avoid
appetite between meals.

4 - NEVER skip breakfast - it's the most important meal of the day
need to fill your fuel tank
provide energy to brain and body.

5 - Reduce consumption of processed foods, refined white -
bread, pasta, muffins, and cookies. Opt for whole foods in their
place. You can even find whole wheat crackers in
some establishments.

6 - Remember to drink water throughout the day to keep
cells of your body well hydrated. Avoid fizzy drinks as
deplete minerals from the body!

7 - Make great binge creates fatigue, because the digestive system and liver
must do to process the load. Avoid
fullness and eating smaller amounts more frequently
throughout the day and feel less lethargic
/ a.

8 - Double your intake of vegetables you eat per day, half eaten as a salad
raw, lightly cooked the rest
(steamed or grilled) and is retained
fiber and nutrients.

9 - A can be consumed locally grown produce in season
organic (ie organic farming) to avoid
agents chemicals used in agriculture and harmful.

10 - Do not get obsessed with removing the fat of all, these are vital
health, but instead avoid saturated fats and
hydrogenated and replace them with omega 3, 6 and 9 (oil
fish, nuts and seed and of course olive oil.)

11 - repair proteins and generate body cells -
essential as we grow older. Choose quality over quantity
- lean protein, white meat, game, fish, soy and
reduce consumption of red meat.

12 - Include more soy in your diet - one of the most GI foods under
available.

13 - Replaces common table salt, organic sea salt, rich in minerals
.

with the concept of foods rich in antioxidants
low GI, you enjoy better control
on your overall health.

nutritivoysaludable@gmail.com

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How to reduce the burden of obesity and overweight? Obesity and Overweight

Obesity, overweight and related diseases they are largely preventable.

individual level, people can:

• achieve energy balance and a healthy weight.
• reduce the intake of calories from fats and shift fat consumption of saturated to unsaturated fats.
• increase consumption of fruits and vegetables, legumes, whole grains and nuts.
• reduce the intake of sugars.
• Increasing physical activity (at least 30 minutes of regular physical activity of moderate intensity most days). To reduce the weight may be needed more activity.

The implementation of these recommendations requires sustained political commitment and collaboration of many stakeholders, public and private. Governments, international partners, civil society, NGOs and the private sector have vital roles to play in creating healthy environments and making available affordable and healthy diet options. This is especially important for the most vulnerable sectors of society (the poor and children) who have limited choices about the food they eat and the environments in which they live are more limited.

initiatives in the food industry to reduce portion sizes and fat, sugar and salt in processed foods, to increase introduction of innovative, healthy and nutritious, and to review current marketing practices could accelerate health gains worldwide.

STRATEGY WHO prevent overweight and obesity

The WHO Global Strategy on Diet, Physical Activity and Health, adopted by the Assembly of Health in 2004, describes the actions needed to support the adoption of healthy diets and regular physical activity. Strategy calls on all stakeholders act global, regional and local levels and aims to achieve a significant reduction in the prevalence of chronic diseases and their common risk factors, and particularly unhealthy diets and physical inactivity.

The work of WHO on diet and physical activity is part of the overall framework of prevention and control of chronic diseases for the Department of Chronic Diseases and Health Promotion , whose strategic objectives include: encourage health promotion and prevention and control of chronic diseases, promoting health, especially among poor and disadvantaged; halt and reverse the adverse trends in risk factors for common chronic diseases, and prevent premature deaths and avoidable disability due to major chronic diseases.

This work is complemented by the Department of Nutrition for Health and Development, whose strategic objectives are to promote healthy diets and improve nutritional status of the population throughout life, especially among the most vulnerable, which provides support to countries to develop and implement programs and policies cross-national food and nutrition that will face the double burden of nutrition-related diseases and contribute to achieving the Millennium Development Goals.

Source: World Health Organization (WHO)

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Roger Wolfe, Art in the Age of Marcelo Birmajer

Poetry: / A crossbow. / And the spotlight, / a heart. loud poem, too much for one night.

Roger Wolfe was born in England in 1962, but lived in Spain since his childhood by the Castilian tongue array. Everything: poet, novelist, essayist, etc. To my luck, this time I come across a book containing a number of his poems and stories, where the troubles of life and literature in recent years are reflected. The Words are useless, stubborn, twisted / as screws that do not fall straight. / And I'm tired. But they are all I have.

this author's vision is no more to give on the head, not until the emergence of the pus, but merely until the individual loses the status of individual. Hitting the nail, and liquidate.

One of those last vestiges of his own voice, honest and free. One of these lucid minds that always make us much needed. But why say more, better let him. VIOLENCE



My daughter (a year and a half) we see
strive in good times or better: when we hugged and
kiss
when things run with smoothness and efficiency,
when no screaming or threatened dishes,
when our routine is fluid friction
and no rough edges that make us explode.
is obvious that the other-usually, the bad, the worst-
also sees and hears, but I think that after all


we managed not too badly.
is happy, our daughter, and no photo or
time they do not smile. It has given
, perhaps all,
to hug when he sees other kids.
is launched on them and wrapped his arms
and I plant a kiss on the cheek.
In return for their efforts and have given some
another smack. Before the self-satisfied
concerned parents.
And yesterday was, as a final confirmation,
the icing on the pattern of habitual behavior:
a child, something greater than herself, seeing her
spread their hellos and kisses
among a group of kids,
turned to a child and whispered softly,
"This girl is dumb."

I'd like to slap
the snout on the asphalt. And their parents

then crush their heads.

But that would have called

violence


WORDS

Words are useless, stubborn, twisted
as screws that do not fall straight.
And I get tired. But they are all I have.
toys a poor child. Lie
gutted around me.
all its charm is spilled on their bellies open.
The mechanism has long ceased to be
intriguing or attractive. There
challenge. No spark. No color.
The world is so gray and my disgust.
The words are the cornerstones of my apathy.
But they are, as I said, I repeat, all I have. POEM

prejudicial to the AUTHOR (For Carlos Tijero)

ESPERO

SMOKING Smoking:

time within the time;
pause
parentheses

world outside of this world.

many cigarettes
-time.
to create a time within the time

in your absence.

Listaotsów Do Tibi

consumption, stories of married men.

After reading The appointment and Other Stories of Women infidels, I was, as in sex, harder. I was actually complicit in each of the stories, so I decided to find an author especially among those who appeared in the anthology. Marcelo Birmajer .

Born in Buenos Aires in 1966, this author I was one of the best in the anthology mentioned. With the second story of the play, People are living , got a pleasant and pleasing moment that left me not wanting to do at 2 am.

With you own, marking a break with the typical literature Argentina, Birmajer us into his world where everyday life and the irony grab by the back of man in different situations.

Luckily, I found the book that was the story I mentioned earlier. Latest stories married men, a collection of stories that make you laugh one and laugh with a mocking tone and malicious. Ultimately, literature is born as a game, as a mere pleasure.

I could not find the story in question on the Web, so I was forced to leave this other story book Knights Branch, also very ironic. Enjoy.

's sister
Sleeping Beauty

PHRASE AUTHOR
prejudicial to the "One reason why there are more men than women writers is that the man is obliged to create to be liked, the women are more easy. For men writing is a means to conquer the affection. "