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How to Improve my Health

Description

increase my awareness and diserving factor on health
Tiago Ern
Mind Map by Tiago Ern, updated more than 1 year ago
Tiago Ern
Created by Tiago Ern over 9 years ago
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Resource summary

How to Improve my Health
  1. food
    1. min/max figures
      1. protein
        1. salt
          1. sugar
            1. fat
              1. sat
                1. insat
                  1. vitamin D
                    1. 2500 UI min to maintain 30-40 ng/ml
                2. table of menu options
                  1. for the 3 main
                    1. for the in between
                  2. Vitamin D rich
                    1. eggs, milk, mushrooms, peas
                    2. best food ever to the body worldwide
                      1. Lair Ribeiro
                        1. olive oil, eggs, quinoa, cocunut, cury/açafrão
                        2. cancer fighting anti-oxidants
                          1. avocado, beans, blueberries, brocoli, dark chocolate, flaxseed (linhaça), garlic, spinach
                          2. loose weight fruits
                            1. apple, watermelon, raspberries (amora vermelha), graipfruit, orange,
                        3. testosterone
                          1. cold shower everyday
                            1. food to avoid
                              1. soy, cereal, yogurt, cheese, burger
                              2. recommended food
                                1. nuts, peanuts, avocado, brocoli, vegetables, salmon, aspargus, östers, corn, spinach, orange, blueberries, grapefruit, mushroom, cottage, sunflower seeds, olive oil, coconut oil
                                2. Maca
                                3. body exercises
                                  1. bone density
                                    1. spinach
                                    2. sex frequence
                                      1. frequence
                                        1. sex +
                                          1. celery, banana, almonds, fig, garlic
                                      2. sleep 8h
                                        1. sometimes go to sleep chicken time
                                        2. lower cholesterol
                                          1. flaxseed: omega 3, fibers, anti-inflamatory
                                            1. eggs
                                                2. daily routine
                                                  1. never eat alone
                                                    1. max. calories for next 3 -4 hours
                                                      1. philosophy quote per day
                                                        1. vitamin D
                                                          1. sun light
                                                            1. 4000 UI/day
                                                              1. anti depression
                                                            2. avoid prostate cancer
                                                              1. fish fat cuts it by 1/3 (salmon)
                                                                1. tomato
                                                                2. blood pressure
                                                                  1. salt
                                                                    1. vitamin K
                                                                      1. spinach
                                                                    2. membranes equilibrium
                                                                      1. Ca+, Mg, K
                                                                        1. avoid coffe
                                                                        2. my body reference
                                                                          1. body fat 14 %
                                                                            1. actual 17,6% aug/16
                                                                            2. BMR 1.575 cal/day
                                                                              1. 1,72 m = 67 kg 2.400 cal/day keep weight
                                                                                1. actual 68,2 kg
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