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Recommended running circuits

Ventajas de correr
Ventajas de correr
Ventajas de correr

Recommended running circuits

Montevideo
Uruguay

Lakes at Roosevelt Park and Miramar Park
Circle
5km
Easy
Environment: ***

Begin at the Roosevelt Park entrance at la Playa Avenue.
Turn at the Park lake and continue on Official 8.
You enter the Lake neighborhood and continue along Secco Illa until la Playa avenue.

Rome
Italy

Trastevere y Villa Doria Pamphilj

One way
3Km
Very Difficult
Environment: *****

The circuit climbs Gianicola hill to the urban park of Villa Doria. Once in the park there is a flat relief. The park is totally incredible and has many paths so you can run whichever you want.

Begin at Piazza Navona
Cross the Tevere River at Ponte Sisto
Continue until the Fontana dell Ácqua Paola which has a panoramic view of all of Rome. This area is Gianicola and is one of the eight hills of Rome.
Continue to Villa Doria Pamphilj which is the largest urban park in Rome with a surface area of 450 acres.

3 advantages I discovered running

Running
Running
Running
Running

Beginning to run

It’s almost been three years since I started running. I began for a few reasons. I was motivated by my sister-in-law, Marcela. Every time we got together she would tell me about the places she had gone running and what she had overcome. The way she described it made it seem magical and the challenge began to get me excited.

I’ve never really been a great long distance runner. In those days I couldn’t run ten minutes in a row without passing out. She insisted that we can all run and that with practice, in a short amount of time, easily run 10 kilometers. In that moment it was hard to believe, but the possibility of being able to run without keeling over became fascinating.

So after a while I began.

She was right.

We can all run.

3 advantages to running

Once I began running frequently, I discovered three advantages that caught me by surprise:

  • The practical. I realized how easily it fits into my life. There are no fixed schedules, you run when you can wherever you are . It doesn’t take much time and as soon as you leave your house you begin. All you need is the right kind of shoe, nothing else.
  • Being in the great outdoors, contact with nature;
  • The great number of places you discover, or re-discover. Running, you look at things from another perspective. Whether by walking or running we travel through these places from the inside. Parks, coasts, streets, neighborhoods that you pass through all the time but you don’t really see. Running through them you truly enjoy and observe them. I also began to run while on vacation. It’s one of the most enjoyable things I’ve done. Running and getting to know cities like Salvador de Bahia, Rome is a delight to the senses.

Throughout the years I’ve been acquiring many of these circuits. Some I ran, others I saved to run in the future. If you would like to know the circuits we’ve recommended please click here.

Do you agree with these advantages or have you found other advantages to running? What’s your main motivation to continue running?

Feel free to leave your comments. Thanks!

 

HYDROXY ACIDS: a natural way to improve your skin at the source

Ácidos Hidróxidos
Ácidos Hidróxidos
Ácidos Hidróxidos

A natural way to improve your skin at the source: HYDROXIC ACIDS

Meet Agustina Franchi, an accountant by profession, who is converting her passion for natural things and skin care in her new venture. This first article is born from her desire to share the knowledge she has been acquiring while looking for ingredients and developing her products. Useful information when you have to decide what products you will use on your skin. In the following words she tells us what are hydroxides acids, what these acids achieve and which one you have to use …

To have healthy, luminous skin it needs to be truly clean and exfoliated. In turn, for our skin to be firm and flexible we have to care for the regeneration of tissues. Hydroxic acids act over the surface and also at the source of the skin, performing these two functions.

The skin is replaced in a two-stage process, each lasting 14 days. As the years pass this process slows down. Factors like sun damage, stress, excessive dryness or oiliness and other external agents also slow it down even more.

The result: there are more and more dead cells in the upper layer of skin accumulating and clogging.

These acids dissolve the binding bridges between the dead cells and release them from the surface. This accelerates the normal process of regeneration of basal cells in the deepest layer of the skin and thus stimulates the synthesis of collagen.

Collagen is the protein present in 80% of skin that unites the tissues, it’s what keeps skin firm and smooth, but it cannot be added to skin, it doesn’t penetrate it so we have to work at regeneration and protection.

Warning: many cosmetics claim to contain collagen but the reality is that upon application it only moisturizes and the real need of the skin remains.

WHAT THESE ACIDS ACHIEVE?

By acting on the corneal layer (superficial layer) they remove the opaque, dry or brittle appearance of the skin making it luminous and uniform. It also minimizes wrinkles because while it cleans the dead cells this layer becomes thinner. This also makes the skin more permeable so that the other active ingredients in the skin care make it stay hydrated. By acting intermediately and deeper, these thicken the skin by cell regeneration giving it greater firmness and turgor.

WHAT ACIDS I SHOULD USE?

Two types exists:

  • ALPHA HYDROXY ACIDS (AHA)
  • BETA HYDROXY ACIDS (BHA)

ALPHA HYDROXY ACIDS

The ALPHA ACIDS are water soluble. Some of these include glycolic acid, lactic acid, mandelico, citric, malic acid, among others. All are vegetable origin except lactic acid which is of animal origin.

From of all these GLYCOLIC ACID is the one I prefer. This is the one that achieves the highest level of depth because it has the smallest particles which contribute best to the synthesis of collagen. It also manages to hydrate from the inside out because it retains water.

On the other hand MANDELIC ACID doesn’t penetrate as deeply, what makes it work for sensitive skin and rosacea is that it’s a good ally for reducing spots because it inhibits the production of melanin. Be careful though, it can also dry out the skin.

BETA HYDROXY ACIDS

BETA ACIDS (BHA), like Salicylic Acid, are soluble in oil. This allows it to penetrate the pores of your skin and clean it which ordinary cleansers will not do. With skin that’s mixed or with acne, the use of this acid is essential in reducing pores, eliminating black heads and shine. As for the production of collagen, they fulfill a different action which is totally complementary to ALPHA (AHA).

Hope the information about acids has been useful. In the next article I will be talking about how to choose an acid, which products available in the market you can use and when, ¡Thanks! Feel free to leave your comments.

Words: Agustina Franchi. Photography: Biru Capurro.

References and Bibliography:

  • HUMAN ANATOMY TREATY L. Testut IV Tomo.
  • Bloom & Fawcett: Histology Treaty. McGraw-Hill Interamericana.
  • Jimeno, Antonio; Ballesteros, Manuel; Ugedo, Luis. Biology. Fuenlabrada: Santillana, 1997. ISBN 978-84-294-8385-7
  • Biological Chemical Institute. Consultation May 13, 2017.
  • Bloom-Fawcett. Histology Treaty. McGraw-Hill Interamericana

 

Feeling good with our body: A path of healing and self-discovery

Nutrition as a path of healing

Meet Cecilia Betolaza, a young, beautiful woman with a Bachelor in Nutrition. In this first article, she will tell us how her focus on this area has been transforming and evolving. She will also explain why and how she approaches nutrition as a way of self-discovery and personal healing.

Physical, mental, and spiritual harmony

Hi! For the ones who do not know me, and for the ones who do -but do not know my professional background-, I will tell you a little bit about my career as a nutriologist.

I am a follower of Holistic and Integrative Nutrition. I used to execute Nutrition as we know it traditionally, since this is the discipline in which I started my career. Today, when somebody comes to me for a consultation in order to lose, gain weight, or heal a pathology, I work alongside my patients to reach their goals through the use of different tools and a well-balanced diet. I strongly believe that my patients’ different circumstances carry much more than just a nutritional issue, which is why a customized diet will be just one of the many mechanisms we would have to use in order to heal.

The World Health Organization (WHO) defines health as “(…) a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”. To this simple but very complex definition, I would probably add that it is also “A complete state of harmonious physical, mental, spiritual, and social well-being”: This, because of the strong belief that a body, mind, and spirit that is in total harmony opens the gates to health.

EVERYTHING we do, we do it to feel happier

Once upon a time, I remember somebody told me that “EVERYTHING we do, we do it to feel better and to seek happiness.”. With this, this person meant that this quote came from things such as raising well our children, doing our work correctly, and even having an adequate weight. We do all of this and much more in life in order to fulfil our well-being cravings, and I think it is true.

A first step towards it will be to feel good with what we have in order to -later on- seek self-improvements in every stage of our life; it is completely useless to have a perfect body or the best-paid job if we are crumbling on the inside.

I want to transmit to the ones who walk through my path that I don’t believe in a single, almighty nutritional recommendation that fixes a given problem. There are general suggestions that I do not follow anymore. Today, I prefer to discover and adhere to customized nutrition and lifestyle counseling, which will vary a lot from one patient to another.

“Everything works out for everybody, and nothing works out for anybody”

My short path through nutrition has taught me -and keeps on showing me- that, in order to heal, it is vital to achieve a physical, mental, and spiritual balance. Any type of professional advisor, whether he/she comes from the health area or not, will have to put into practice different types of approaches and always treat the patient as what he/she is: a unique person.

We are all human beings, with different personalities, dreams, goals, issues, neurochemical waterfalls, and nutritional needs, which is why I don’t follow the global and traditional way of giving nutrition counseling. This applies to calorie intake needs, different types of food, as well as its preparation methods, and how, when, and with whom to consume them.

Even though it might look like I am only stating my personal beliefs about this topic, I like to have a scientific backup on Psychoneuroimmunoendocrinology , as well as I prefer to base my knowledge on millenary cultures, such as and the Aryuvedic medicine, which has a very wise moto:

“Everything works out for everybody, and nothing works out for anybody”.

In other words and in the nutritional context: there are some people who feel good when eating certain kinds of food and spices, and there are others who don’t feel the same way when eating the same thing as others. For example, there are some people who will feel alright when intaking food with a high amount of carbs, and there are others who will feel quite the opposite.

We have to put aside myths, such as the one that states that we should avoid carbs all the way or that we should completely eliminate certain kinds of food from our system. Instead, we should start asking ourselves: Which are the kinds of food that really make me feel good?

Why do we get sick?

You might have asked yourself this question at some point. Although this might seem like a very difficult interrogative to answer, the truth is that it is not a hard question at all. There are many possible answers to this inquiry. For example, if we have the traditional medical approach, we would answer :”We get sick due to the pathogens that enter our bodies”. The same question might be explained by a nutritionist as the result of a poor diet or malnutrition, while a spiritualist might say we get sick because we are immersed in an energetic disharmony. While all of them are valid answers, they do not explain -on their own- the specific cause of a given disease or pathology.

It is important to bear in mind all of the possible answers that our doctor, nutritionist, psychologist, gymnastic professor, yoga teacher, and our reiki mentor might offer. We cannot -and we should not- conform ourselves with a single answer, because there is not a single cause that is responsible for a certain pathology.

Life itself is a system, and each action will generate a reaction, whether it is physical, mental, energetic, or spiritual. The imbalance of any of these parts will lead to a chaos inside all the system that forms the body.

I do not share the concept of something that is classified as “chronic” or “terminal” (such as a chronic disease, chronic obesity, or terminal cancer). Science has already proved that our neurons have plasticity and neuroplasticity, meaning that they can modify and get altered on their own. Our bodies are not destined to be in a certain way just because we inherited something from our ancestors, but also because we chose to be and transform ourselves in a certain way. Everything starts in our head: thoughts, feelings, affirmations, and denials.

Therefore, a pathology -even if it comes from a given genetic base- persists only due to our attitude and our approach towards life. This phrase sums up this concept:

“When you decide to change the crystals that you use to see the world, the world will then change for you”

Start your own journey towards healing

Some may ask themselves why I decided to talk about all of this if I am just a nutritionist. Nonetheless, I might answer that, actually, thinking the way I do, makes a lot of sense. My role as a health professional is to guide and aid people who need it, and to always remember that each one of them are body, mind, and soul, as well as I find it necessary to understand the life of each one of my patients.

In order to help somebody through their weight-loss journey, or their fight against a given pathology or disease, I have to take the time to get to know them, and give each of my patients as many tools as I can to help them through their road to happiness. This will be possible by helping them to accept and love themselves, as well as by aiding them to approach happiness with the things that they already are and have. Afterwards, we will start focusing on the parts that will help us reach the goal in order to get going with a life-changing healing process.

Words: Cecilia Betolaza

Photography by Meri Slinger

The fast metabolism diet. Why and what’s it for?

When I heard about this book, I was eager to know more about it. I went back home and started reading it: The Fast Metabolism Diet by Haylie Pomroy.

Even though it was the first time I had heard from it, the book was first published four years ago and is a New York Times best seller. The writer, who studied agricultural and animal science, began to observe animals and how food could be used in a systematic way with a specific purpose to shape the body the same way a sculptor would shape clay.

The more she learnt about animal nutrition, the more she believed that some of the same principles could be applied to people. She couldn’t understand how these principles hadn’t been applied before.

While studying horses she observed that some are easy to keep, as it is easy to maintain their weight or even get them fat with small portions of food. Others called “feed-throughs” can be fed over and over and yet find it difficult to keep their weight up. The difference between them is metabolism. According to Haylie, in animal science there’s a concept called feed-to-gain conversion. How do you feed a steer for the best marbling and distribution of fat? How do you feed a horse to optimize muscle fibers and making it an excellent race horse? This is the scientific knowledge about animals that the writer begins to study to apply to the human being. This way, she decides to focus on wellness instead of illness by integrating one of her favourite pastimes: food and, therefore, changing her professional course.

Some of the book’s principles that resonated the most with me:

1- Food isn’t our enemy, but our medicine. She explains us that nutrition is the only thing we can count on to build our bodies, to create a healthy heart, strong bones and muscles, as well as good skin, hair, and nails. It is the fuel to manufacture the hormones that regulate everything in our bodies. It’s not just energy. It’s life.

2– Our metabolisms are slow mainly because of our modern way of life. Food is our necessary fuel to get us going again. We must heal our metabolisms. Through years of study and clinical practice she has learnt how to make your metabolism stand up and pay attention, how to make it work and burn fat.

3– Pleasure stimulates metabolism and the body needs more, not less, for a true recovery. Through systematic food rotation which is defined in specific days and at strategic hours, our body will transform thanks to resting cycles and active recovery. The body will remain alert, nurtured and revitalized.

This way, she suggests walking along a healthier and lighter path in a safe and natural way.

How do we put it into practice?

To direct the body into the path of health, she suggests a strategic 28-days plan. Every week you’ll find three different phases.

Phase 1: Unwind stress and calm down adrenal glands. It takes place on days 1 and 2 (Monday and Tuesday). Lots of carbs and fruit. Exercise should be a vigorous routine focused on cardio.

Phase 2: Unlock fat and build muscle. It takes place on days 3 and 4 (Wednesday and Thursday). A lot of proteins and vegetables. You can’t eat neither fruits nor grains and exercise should be based on weight-lifting focusing more on strength than repetition.

Phase 3: Unleash fat burning. It is high in healthy fats and lasts three days (Friday, Saturday and Sunday). It’s based on three foods: fruit, protein and healthy fats.

These phases must be repeated during four weeks.

Rules: The Don’ts

1- No wheat.

2- No corn.

3- No dairy.

4- No soy.

5- No refined sugar.

6- No caffeine.

7- No alcohol.

8- No dried fruit or fruit juices.

9- No artificial sweeteners.

10- No fat-free “diet foods.”

Personally, Haylie motivated me with her book. I was moved by it when I read the first part of the book where it describes how our metabolism works and why it is generally slow and not working to its full potential.

The don’ts are hard and reminded me of the Clean method I made a couple of years ago. I started with the diet this week and feel it will be a necessary healthy shock for my organism. I’ll let you know how it goes…

M ♡

Photographs by Biru Capurro. Translated by MA. 

One body, one nature

“We have one body, one life, one earth, and it is my goal to combine them all into one nature. Creating Healthy, Mindful habits to make the most of these, giving ourselves and nature the care it needs to thrive and be our best self” MONA-JANE

Excercise is an important part of my life and I am really passionate about the benefits it could have on anyone. Through my life I had been in many different moods regarding exercise.

Nowadays I have the belief that it should be something that we enjoy doing and not a punishment.  That doesn’t mean it shouldn’t be challenging, but it is a time that we give to work on ourselves.

Give it a chance, be patient with it, and find what it is that you love to do! This area is for those who are looking for a simple sweat, for motivation to get moving again, or simply inspiration to help you achieve your fitness and health goals from the inside out.

 Feel free to leave questions, comments or concerns so that we can discuss them together and hopefully learn from each other!