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Microsoft word - jan 16.doc
January 16 - 22
Volume 4, Issue 20
Contents: Highlighted Article| Recipe of the Week| Article 2| Humor
9 Reasons Your Body (Mistakenly)
Thinks It’s Hungry – Brynn Mannino, Woman’s Day
"Getting eight hours of sleep a night
2. You're taking medication that
causes hunger as a side effect.
4. It's "mealtime."
As creatures of
Stokes, RD. "If you've already eaten
1. You didn't get enough sleep last
Lack of rest stimulates two
3. You're thirsty or dehydrated.
5. You just worked out.
"When our bodies are drained, levels
stimulates our appetite—increase,"
Continued Pg 2
This Week’s Recipe: Chipotle Chicken Panini Serves 1 – Source: Hungry Girl
½ tsp adobo sauce or chipotle 2 oz cooked skinless lean chicken breast, shredded hot sauce
for the sauce and mix well. Split bun in half.
of the sauce onto the bun halves, leaving half of the sauce in the bowl. Add
chicken to remaining sauce and toss to coat. On one half of the bun layer basil, onion,
tomato, saucy chicken. Top with remaining bun half. Bring a grill pan sprayed with
nonstick spray to medium-high heat. Place sandwich in pan and use a spatula to press
down gently but firmly to seal the sandwich. Grill until hot and lightly browned, about 2 minutes per side, flipping carefully and pressing down again with the spatula. Or use a
Page 2 of 2
Wellness Centers Newsletter
Are You Really Hungry… continued
calories. "It means your body needs a specific kind of nourishment," says Marissa Lippert, RD. Opt
for lean protein to replenish your muscles and complex carbohydrates to help your body recover
faster and fend off hunger longer. 6. Not enough time has passed since you finished your meal.
You've just eaten lunch only to
wonder: "Why am I still hungry?" Before you assume you didn't eat enough, consider that maybe you
ate too quickly. "Appetite hormones need time to tell your brain you're full," explains Sandon. To prevent post-meal hunger pangs, keep these pointers in mind: Eat slowly, putting down your fork
between bites; choose flavorful and satisfying foods; and include a combination of fat, protein and carbohydrates in every meal.
7. The women around you are eating.
A joint study out of Duke University and Arizona State
University found that women tend to mirror other women's eating habits. "When one overdoes it,
the rest often follow along," Ansel confirms. Be the one who sets a healthy example for your girlfriends to follow. "Just as obesity is contagious, so are healthy habits," says Dawn Jackson
Blatner, author of The Flexitarian Diet. 8. You smell or see food.
"We tend to eat with our senses more than our stomachs," says Ansel.
When we smell or see food—even if it's in a photo, advertisement or TV show—our mouths water, which stimulates our appetite. The clear-cut solution: "Out of sight, out of mind."
9. You're stressed out.
"Studies show that when people recognize they're stressed, they are more
likely to turn to high-fat, salty or sugary foods," says Sandon. But it's not all about emotional eating.
Sandon notes that your body's chemical reaction to stress could also cause hunger pangs. "Increased levels of the stress hormones cortisol and insulin may be associated with triggering appetite."
Before reaching for the ice cream tub, try quickly clearing your mind.
Never Too Late to Get Fit
You may have just lost your last excuse for not exercising: Even those
who wait until they’re 50 to ramp up their physical activity can boost their health – and lower their risk of premature death. In a Swedish study that followed 2,205 men for 32 years (from age 50 to age 82), those who
increased their physical activity from low (couch potato) or medium (casual walker) to high (at least three hours of sports or heavy gardening a week)
cut their mortality rate to half that of guys who stayed on the sofa. While researchers looked at men only, they’re confident the findings apply to
women, too. Start today, urges lead researcher Liisa Byberg, Ph.D., of Uppsala University. Your risk may not drop for five years or more, but after
10 it will be as low as a lifelong jock’s.
Almonds: The New Power Food
Nutrient-dense and delicious, almonds have all sorts of
Chloe Thompson, WebMD the Magazine A symbol of hope and prosperity in Eastern cultures, the almond used to be known for its fat content but has now made its way to the top of power-food lists. This nutrient-dense tree nut -- from the same family as peaches and apricots -- has become best known for its many health benefits. Eating a handful of almonds a day may lower LDL ("bad") cholesterol and reduce your risk of heart disease, heart attack, and diabetes. These tasty tidbits are also an excellent source of vitamin E (a
After two weeks of dieting, Larry’s
powerful antioxidant) and manganese -- 1 ounce (that’s about
fat cells decided to go out for a
24 almonds) has 35% and 32% of the RDA respectively. And with
only 1 gram of saturated fat, 13 grams of healthy mono- and polyunsaturated fats, 6 grams of protein, and 160 calories per ounce, it's clear that almonds are a friend of any true health nut.
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