Mediterranean Diet Meal Plan for Weight Loss
Lose weight with Mediterranean Diet Mean Plan and Recipes
The Mediterranean diet was created in 1945 by an American doctor named Ancel Keys. He was in Salerno Italy at the time. However, the Mediterranean diet did not become popular until the 1990’s when it was acknowledged by Dr. Walter Willet who was a professor at Harvard.
The Mediterranean diet is a nutritional diet plan that is inspired by the countries near the Mediterranean Basin. The people of these countries have traditional and specific dietary patterns. The Mediterranean diet is indigenous of the food patterns in Crete, other part of Greece, and southern Italy during the early 1960’s.
The Mediterranean diet plan include recipes based the following broad categories
- The Mediterranean diet calls for the eating of lots of plant foods.
- One must also enjoy fresh fruit daily as the desert of choice.
- In addition, olive oil is used as the primary means of fat.
- The Mediterranean diet also calls for the eating of cheese and yogurt in moderate amounts as well as fish and poultry in low to moderate amounts.
- Up to four eggs should be consumed weekly on the Mediterranean diet.
- Red meat should be used in low amounts
- Wine may be consumed in low to moderate amounts when observing the Mediterranean diet.
The total amount of fat in the Mediterranean diet accounts for 25% to 35% of the calories in the daily diet. Up to 8% of the daily calories are given to saturated fat.
Benefits of Mediterranean Diet Plan
There are three benefits to this diet that have been praised greatly as part of the Mediterranean diet.
- The diet is low in saturated fat.
- The Mediterranean diet is high in monounsaturated fat
- The Diet is also high in dietary fiber.
These are all things that are good for the body and promote weight loss.
Olive Oil and Mediterranean Diet
It is thought that the key to the Mediterranean diet is olive oil. People living in the Mediterranean countries tend to eat very large amounts of fat, like in the United States, but yet they do not suffer from the obesity or cardiovascular disease like people do in the United States. Olive oil has been proven to lower cholesterol, blood sugar, and blood pressure. These are all benefits to the Mediterranean diet.
Essentially, the Mediterranean diet emphasizes healthy fats, fruits, vegetables, fish, and whole grains.
Six keys to healthy Mediterranean Diet Recipes forthe perfect meal
- The first key is eating generous amounts of fruits and vegetables
- The second key to the Mediterranean diet is consumption of healthy fats, which is where the olive oil comes in.
- The third key is eating small portions of nuts
- The fourth key to the Mediterranean diet is consuming very little raw meat.
- The fifth key to the Mediterranean diet is eating fish on a regular basis.
- Rounding out the six keys to the Mediterranean diet is drinking red wine, in moderation of course.
Hemolytic Anemia in Children, Hemophilia or Bleeders Disease
Hemolytic Disease of the Newborn Infant
This is a very serious condition when the mother’s blood may produce anti-bodies and reject the baby’s blood. This is a very serious condition. And in subsequent pregnancies the reaction may become worse.
Causes of Hemolytic Disease of the Newborn
- This condition is especially seen when the mother is Rhesus negative (Rh –ve), father is Rhesus positive and the expected child is Rhesus positive. Rhesus refers to a chemical on the Red Blood Cells.
- During such a situation when the baby’s blood comes in contact with the mothers blood during pregnancy. The mother may produce anti-bodies and reject the baby’s blood. This results in hemolysis (breakdown of cells). It is a very serious condition.
How do you treat Hemolytic Disease?
- It is very important to know the mothers blood group even if she has suffered a miscarriage early in pregnancy.
- To prevent such reactions in the future certain injections can be given to Rhesus negative mothers. Consult your Doctor for details.
What is Hemophilia or Bleeders Disease?
When children with Bleeders disease meet with even small injuries they start to bleed. Internal bleeding into joints or soft tissues may also occur.
Causes of Hemophilia in Children
- Besides platelets there are a group of chemicals that interact with each other to clot blood. These are known as clotting factors. Absence of any one of clotting factors leads to a tendency of bruising and bleeding.
- Deficiency of Factor eight (which helps blood to coagulate) may also lead to hemophilia.
- If this particular trait is present on one of the sex chromosomes then sons of a female carrier maybe affected.
How can you cure or treat Hemophilia?
- Luckily Factor Eight is available to administer to sufferers.
- Parents should teach their affected children to avoid accidents that may cause bruising and bleeding.
Children Blood Disorders: Anemia Thalassemia Symptoms, Causes, Treatment
Blood Disorders in Children: Anemia
The cells present in the blood perform a variety of functions. White Blood Cells fight infection. Red Blood Cells supply oxygen from the lungs to all the tissues of the body. The platelets in the blood help in the formation of clot when there is an injury or bleeding.
What is Anemia? Is it common in Children?
Blood is transported by chemical called hemoglobin. When the blood doesn’t have enough hemoglobin, the condition is called anemia. It is rarely seen in children. But maybe present in children who do not eat a balanced diet.
Symptoms of Anemia
Some of the main symptoms of Anemia are:
- Dizziness
- Tiredness
- Breathlessness
Common Causes of Anemia in children
- Excess bleeding
- Insufficient iron and folic acid can give rise to anemia.
- If vegetarians do not have a well-balanced diet then they are at more risk of anemia.
- Girls whose diet lack iron rich foods and suffer from heavy periods may become anemic.
- Premature babies also face risk of anemia.
- Certain chronic illnesses like colitis and some type of arthritis can lead to anemic condition.
- When cells are not replaced at the same speed at which they are broken. It may lead to anemia.
Thalassemia: a type of Anemia
Breakdown of cells are called hemolysis. This breakdown which leads to an anemic condition is called Haemolytic anemias. Thalassaemia and sickle cell disease are the two main types.
In thalassemia the hemoglobin is not normal. Thalassemic children are anemic and lack proper growth. The condition is common in Middle Eastern Region and is inherited.
How do we cure or treat Anemia?
- A blood test is conducted to diagnose anemia. Later it is treated with iron or folic acid depending on which is in short supply.
- Diet should include eggs, fish and meat that are good sources of iron.
- Vegetarians should have lots of green leafy vegetables in their diet.
Behavioral Problems in Children, Behavorial Disorders and Treatment
Behavioral Problems in Children
Most parents will come across behavioral problems in their children from time to time. Children may become difficult to cope up with and sometimes anti-social. Children should learn appropriate behavior as they grow. But parents should be patient and not expect results overnight. Children will take time to learn bit by bit.
Factors Affecting and Causing Behavioral Problems
- Children may also get affected by stress and strain like adults. And this may itself be represented as bad behavior.
- Change of house, arguments in the family, and changes in daily routine, going to nursery, the inclusion of a brother or sister into the family may all bring about changes in the child’s behavior.
How do we deal with or treat our childrens behavioral problem?
- Parents should be patient and have positive attitude. Do not expect results overnight.
- For example a two year old child maybe very protective about his toys and may not like to share things. However his behavior may change once he is four years old. He may then enjoy sharing with others. Thereby do not force the toddler to share things. Distract the other kid to play and enjoy something else.
- Families should decide certain rules and adhere to them strictly. It is good to always behave in a particular way. Children are very shrewd and will try to get their own way and may even play one adult off another. So keep a watch on all the happenings.
- Children have very sharp memories and cannot be fooled. So never make threats that are not carried out.
- Sit back and think if your child’s behavior is causing you a lot of concern.
- Note if other people are also finding your child’s behavior difficult. Or are you expecting a lot of behavioral pattern from a child of that age. Is it a passing phase and should be ignored in the short term? Are you giving mixed messages to your child and being inconsistent.
- Give the child positive messages. Appreciate, praise and reward the child when he behaves in the right manner.
- If the naughtiness exceeds then the usual level then do not get upset. Consult your doctor.
Asthma in Children: Symptoms, Treatment of Asthma in Kids
What is Asthma?
Asthma is a chest illness that causes difficulty in breathing due to the narrowing of air passages in the lungs. It is a reversible condition.
What are the Symptoms of Asthma in children
- Whistling sound (wheezing) is heard when child breathes out.
- Younger children cough a lot when they run around.
- Coughing at night is particularly noticeable in asthma cases.
What Causes Asthma in Children?
- The inflammation in the lining of the air passages by certain stimuli lead to the narrowing of the air passages.
- Cold air, infections, house dust mites present in pillows and mattresses and dust from the coats of pets are some of the factors (stimuli).
Can I prevent Asthma from attacking my child?
- New born babies have to be exclusively breastfed for at least first three months. They suffer less from wheeze as compared to those who are bottle fed.
- Babies who are not fed with solid food till fifteen weeks of age are less likely to suffer.
- With the advent of effective therapy asthmatic children have been able to lead normal lives. But the condition should be monitored with regular check-ups.
- Keep a peak flow meter at home. This device helps measure the amount of air that can be blown out of lungs air passages in a set amount of time. The child is asked to breathe into machine (peak flow meter) sharply. The expected level varies with the height of the child.
- During an attack of asthma the level in the peak flow meter falls. Treatment should be given accordingly. Seek the help of a doctor when the child appears wheezier.
- Episodes of wheeze should be recorded and shown to the doctor.
How can I Treat my Child who has Asthma?
- Nebuliser is a device which moistens air and helps deliver a drug to the lungs. But only a small amount of children seem to benefit from it.
- A spacer device is just as beneficial for asthmatic children. They are balloon shaped made from plastic and are slow and ineffective. They should be washed every week with soapy water and dried on a board.
- However for day to day use, children prefer using an inhaler.
- Air Relaxer drugs can be given in the form of syrup or inhaler during wheeze. This method is beneficial.
- Prevention drugs should be regularly given by inhaler. Children should be taught to use the inhaler and take it to school with them. While playing any sport they should carry it with them.
- Medicines can be given in tablet and capsule form for both prevention and treatment of asthma.
- Even in very young children oral steroid drugs can be prescribed in event of severe attacks. Steroids are most powerful treatments available for inflammation. If it is a short steroid course side effects are rare.
- Make sure you contact your local doctor before you give any medication to treat asthma in you child.
Other health tips for managing Asthma
- Attend asthma clinics as recommended by the doctor.
- Keep children away from cigarette smoke.
- Contact doctor immediately in case the child finds it hard to breathe.
Allergies in Children: Symptoms, Cures of Allergies in Children
Allergies in Children
Allergy is a condition, which causes a reaction and makes you feel ill when you eat, touch or come in contact with a particular substance that does not suit you.
Sometimes, small raised spots with a red area around then appear as soon as you have eaten something you are allergic to. Slowly the spots spread outwards and form raised patches. This is an urticaria rash. They cause a lot of itching.
Causes of Allergy is Children
- Allergies can be caused by things that we eat, breathe or things that we apply to our skin. Even children can develop allergies.
- Allergy to bee stings in young children is quite rare. However it cannot be ruled out especially when there was previous reaction to a substance.
- Nuts and its byproducts are one of the major factors causing allergy. Wheat, egg and shell fish all contribute towards allergic reaction.
- Dust, pollen, fungus, pet dander, dampness are other factors.
Symptoms of Allergies in Children
- Watery eyes
- Sneezing
- Itching
- Swelling, rashes on body and
- Difficulty in breathing
are some of the symptoms of an allergic reaction.
Treatment and Prevention of Allergies in Children
- Minor reactions require no special treatment. Only stop using the allergen that is responsible for the allergy.
- Anti-allergic medicines, recommended by your Doctor, can be taken if the reaction is concentrated only in one area only and is not spreading; and has not caused any swelling in the face. Calamine can be applied over the swelling.
- Take the child to the Doctor immediately if the reaction is severe. Especially when the rash is developing and spreading; face is swollen with puffiness around the eyes and the child experiences difficulty in breathing.
- For less severe reactions children below six years should consult General Practitioner first. Children above six years can take anti-histamines on the advice of a pharmacist.
- Children who are allergic to either nuts or bee stings can carry a special injection kit containing adrenaline in case of emergency.
- Pregnant and breast feeding women who have a family history of allergy should avoid eating nuts and their byproducts. For example peanut oil is used by bakers to make biscuits, cookies and cakes. Sometimes the same equipment maybe used to produce food that does not contain nuts. And as a result maybe contaminated by nuts.
Lower Abdominal Pain Symptoms Causes Cures in Children, Stomach Pain
LOWER ABDOMINAL PAIN IN CHILDREN
The area between the lower edge of the rib cage and groin is called abdomen. Abdominal Pain can either be constant or maybe colicky (pain occurs at periodic intervals like waves). Colic pain disappears during periodic intervals most of the time.
Causes of Abdominal Pain in Children
- Appendicitis, diabetes, gastroenteritis, urinary infections and a wide range of illnesses can give rise to abdominal pain.
- Certain foods cause abdominal pain.
- Worms in the stomach can give rise to colicky pain due to tightening of abdominal muscles.
- Short period, severe abdominal pain may occur in children who suffer from sickle cell disease.
- Tonsillitis, ear infection and diseases in other parts of the body can also cause abdominal pain.
- If any organ in the abdomen becomes inflamed it may cause pain in the middle of the tummy. Gradually the membrane that covers the organ is affected and the pain moves to the area of that particular organ.
Symptoms of Abdominal Pain in kids
- Baby goes red in the face, draws his knees up and screams. It maybe due to constipation or colic.
- Child often complains of tummy pain in the morning it maybe due to emotional upset like being bullied at school.
Diagnosing Abdominal Pain in Children
- Note down the following points before further proceedings.
- Check if the child is constipated.
- If family members had diarrhea.
- If the child’s breathe smells different.
- If there is blood or blood stained mucus in the bowel motion.
- Difficulty while passing urine.
- Urine appears cloudy, blood stained or has very strong odor.
Treatment and Natural Home Cures for Abdominal Pain in Children
- A hot water bottle can be placed on the tummy for a soothing effect.
- Recommended dosage of Paracetamol (depending on the child’s age) can be given to the child. It helps reduce pain associated with tonsillitis and diarrhea.
- Seek medical advice if paracetamol is not helpful.
- Surgery may be advised for recurrent pain that is not too severe.
- Collect some urine for the doctor to examine.
Bloodshot Eyes Home Remedies, Causes, Symptoms, Risk Factors
What are Bloodshot eyes?
The surface of the eyeball exhibits small, dilated blood vessels.
Symptoms of Bloodshot eyes
- The white of the eyeball shows red-spread veins.
Causes of Bloodshot eyes
- Insufficient tear production
- Eyestrain
- Excessive rubbing of eyes
- Some irritant or allergy
- Alcohol consumption
- Overuse of contact lenses
- Lack of sleep
- Hay fever
- Cold and Flu can be the causes.
- Conjunctivitis is an infection where the eyes itch, redden and have a discharge.
Home Remedies for Bloodshot eyes
- Use eye drops or eye washes carefully.
- Eye washes usually contain saline solution or boric acid and eye-drops contain decongestant to constrict blood vessels.
- Use cold compress or wash your face and eyelids with cold water
How can one prevent Bloodshot eyes
- Avoid too much alcohol consumption at one time.
- Wash your eyes regularly if you work on a computer for a long time. Avoid straining your eyes too much.
- Do not watch too much TV at a stretch.
- Wear sunglasses if you are exposed to bright sunlight for a long time.
Altitude Sickness Home Remedies, Acute Mountain Sickness Cures
What is Altitude Sickness or Acute Mountain Sickness?
At very high altitudes above sea level one starts feeling uneasy and sick. This is called Acute Mountain Sickness. In such cases intense workout at high altitudes should be avoided. Life threatening condition High Altitude Pulmonary Edema (HAPE) can have its effects on skiers, hikers and others who go above 8,000 feet high. Rest for 2-3 days before you resume your journey.
Altitude Sickness Symptoms
Symptoms start appearing 12-24 hrs after arrival and increases during the night.
- Heartbeat increases, and their is shortness of breath accompanied by physical exertion.
- Nausea and giddy feeling.
- Headache
- Power to think and analyze is affected.
- There is sleeplessness and tiredness.
Causes of altitude sickness
- As you climb higher, too fast, the air becomes thinner and you inhale less oxygen per breath than required. This causes altitude sickness. Breathe more deeply to compensate.
Home remedies for Altitude sickness or Acute Mountain Sickness (AMS)
- At high altitudes you feel dehydrated due to deep and fast breathing. So drink maximum water to feel properly hydrated and your urine should be clear. Alcohol causes dehydration so avoid it.
- Leisurely spend your first day at high altitude. Until you get used to the new heights avoid even moderate exercising.
- Acetaminophen can be taken to relieve you from headache. Avoid Aspirin, which worsens headaches at high altitudes.
- Descend a few hundred feet to a lower altitude, for symptoms (sickness) to decrease.
How can one prevent Altitude sickness or Acute Mountain Sickness (AMS)
- Climb to a new level @ 500 to 1000ft daily, with an occasional day of rest. Plan well for destinations above 8,000ft.
- People with severe heart and respiratory ailments should avoid covering extreme altitudes.
Burping or Belching Home Remedies and Cures
What is Burping or Belching?
After drinking carbonated beverage or eating a hearty meal, excessive air builds up due to a distressed stomach, and burping or belching is the escape of air to relieve the condition. Some conditions may also cause excessive burping or belching which can get very embarrassing in certain situations.
Symptoms of Burping or Belching
- Burning sensation in the mouth or throat maybe experienced.
- Occurrence of an eruptive noise from throat and mouth accompanied by nausea.
Causes of Burping or Belching
- If you chew gum, eat too quickly, drink carbonated beverage, talk while you are chewing, drink through a straw, you will swallow air and belch.
- Belching accompanied with other symptoms maybe due to ailments such as peptic ulcer, heartburn and hiatal hernia..
Home remedies for Burping or Belching
- Unconscious swallowing of excess air can cause belching. So make an effort to swallow less. The causes for belching mentioned above should be avoided.
- Take a few sips of water after meals to check if it helps.
How can one prevent Burping or Belching
- Eat 4-6 mini-meals with small bites and mouth closed.
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