Thursday, December 10, 2020

How to earn extra money as a stay at home mom: 16 business ideas

 How to earn extra money as a stay at home mom: 16 business ideas

earn  money

Working moms are the rule rather than the exception. Seventy percent of moms who have children under 18 and more than 75% of those moms work full time. Earning money while educating your children requires a job that allows you to accommodate the demands of your busy life. Many moms need jobs that allow them to earn extra money while staying at home. has made a selection of ways in which you can make money from home. Although most of these ideas require a computer and internet access, many of our suggestions require no investment to get started and require little or no extra education. Check out the following 16 options.

  • 1. Virtual tutor

Being a virtual tutor is a great way for moms to create convenient schedules and use their expertise on different topics from the comfort of their home. Virtual tutors use FaceTime, Skype, Google Hangouts, and other technologies.

Tutorials do not require certifications, although most companies that can hire you will ask for a college degree or some demonstration of experience in the field with an exam or something similar. 

Many tutor companies offer online training modules. If you already have some experience teaching or tutoring, that's a great way to start. In the United States, the average salary for an online tutor is $ 17.72 an hour. Do some research on salaries in your area so you can set a fair price.

The tutors most in demand are math (all grade levels), physics, chemistry, biology, and English.

You can create a virtual profile for tutor companies that will allow you to get in touch with your clients, or you can bet on certain clients who are looking for tutors. Check out some markets or tutoring companies like Wyzant, Tutor, Revolution Prep, and Course Hero.

Another great opportunity could be to give Spanish classes to foreigners who are in the country. And if you know English, you could also teach it in countries that demand this language a lot like China.

  • 2. Telemarketing

We've all received calls from telemarketers trying to sell us anything, and most end up with us hanging up the phone. But the advantages of this type of work is that you can do it from home and the hours can be very flexible, allowing you to balance your life as a mother. 

You also don't need to have a college degree or excessive training, so the barrier to entry is relatively low.

What you probably need for this job that requires making a lot of calls to sell products, take surveys or request donations, is to have good diction, be kind, and very social. And if you have some sales experience it is an advantage for you.

On average, in the United States, a telemarketer can earn up to $ 16.08 an hour. To find these types of jobs you can search on sites like Upwork, Glassdoor, Monster, Indeed or FlexJobs. Type "telemarketing" in the search field and enter your geographic location.

  • 3. Transcripts

A transcriptionist literally transcribes text or audio, and while this may sound simple, the job requires skills to write quickly and accurately. Another thing you will need to get the job done is good headphones, a computer, and a word processor like Word. 

A pedal that controls the audio or video can be helpful as well. Transcription work can be great for a mom's lifestyle because it can be done remotely and doesn't require much training to get started.

However, you must be aware that Even if it seems that you only have to write, the work requires all your concentration. This option is ideal for parents who have children at school or who have family members who can take care of them while you work.

Transcription work is a daily thing and the load can vary from day to day unless you work for a specific company rather than freelance. The average floor for this type of work in the United States is $ 15.30 an hour. 

If you are interested in building a more stable path for these types of opportunities, such as doing medical transcripts that tend to pay more, you will require a little more training.

To get started, search for “transcripts” on job search sites like Glassdoor. Or you can sign up as a freelancer on sites like TranscribeMe, GoTranscript, UpWork, and Scribie.

  • 4. Virtual assistant

A virtual assistant does remote tasks in fascinating industries, yet her core job is clerical. Most of us have booked a trip, arranged catering for a meeting, made an expense report, kept a calendar, done a general search for something, and many other kinds of administrative tasks. 

These are some of the skills you will want to highlight to get these types of jobs, along with any other type of administrative or corporate experience you have.

The beauty of this job is that it can be done from home, and it can be done on a freelance basis, with some jobs lasting a day, a week, or even months. 

The average salary for this position in the United States is $ 15.57 an hour, and like any assistant, virtual assistants have to be good with the computer, very organized, and capable of delivering what is asked of them.

Being nice on the phone and in the mail also helps. You can start your search for these types of positions by searching for “virtual assistant” on sites like FlexJobs, UpWork,, ZipRecruiter, and

  • 5. Nanny

The babysitting job has several roles such as picking up children from school or their extra classes, helping them with homework, feeding, and bathing them. In other words, the responsibilities that any mom and dad are familiar with.

 Working full-time as a babysitter may be difficult for a stay-at-home mom, but a part-time job can work very well depending on your schedule and the age of the children you are caring for (and yours. own).

And there will always be the option of having a nursery in your home (although you will require several permits and procedures). If you want to avoid the bureaucracy of daycare, a part-time babysitting job can work for you.

You can offer your services to your acquaintances and through professional networks. Put flyers or posters in places where parents are such as schools or playgrounds (of course you must first ask permission to do so).

In the United States, babysitting salaries vary depending on responsibilities (such as whether you have to tutor in some subject) and geographic location. On average, in 2016 wages were at $ 13.97 an hour according to a survey conducted by

  • 6. Customer service

This part-time position has a fairly low barrier to entry and is very useful for moms and dads who want to work from home and don't have time for additional training or education. 

The job of a customer service representative is generally to take calls and help customers. The work is shift work, and since you will be interacting with a lot of people on the phone, an advantage is being able to remain calm, friendly, and solution-oriented because customers are often angry or frustrated.

This position usually requires some prior experience, so any experience you may have in customer service areas is worth highlighting when applying. 

Most customer service representative jobs already include some training. The average wage in the United States is $ 16 an hour.

To start looking for this type of job, search websites using the words "customer service" and "customer service specialist."

  • 7. Online expert

The economy and the supply of freelancers have opened up a whole online market for moms who can sell their expertise online. 

Moms with professional degrees in different industries such as accounting, law, medicine, social science, writing, marketing, or veterinary medicine can create their profiles for clients to select from.

One of the places you can start is the clarify.FM platform, where experts earn money for every minute they speak directly to customers, either by phone or online. 

Or you can sell your expertise on JustAnswer, where potential clients post questions and registered experts (like doctors, lawyers, engineers, and many more) bet to answer them.

Other platforms to sell your experience can make you leave home: Fiverr, TaskRabbit, Amazon Mechanical Turk, Amazon Home Services, and Upwork. These markets vary in rank and the experience required also fluctuates, as does the pay.

Another way moms can sell their expertise online is by creating a class in their field (personal finance, public speaking, or collecting donations). This requires a lot of previous work, such as recording videos, creating an agenda, and of course, tasks for the students.

However, once you have it ready, all you have to do is upload your class online and keep a percentage of the sales. Some platforms to do this are Zeqr, Skillshare, and Uscreen. Payment models vary, but generally, you get a percentage of sales combined with royalties for minutes spent.

  • 8. Social media consultant

Social media consultants make money by collecting information about a company's strategy and its presence on the Internet (evaluating the quality and relevance of its ads, search results, and news feeds). Moms can do this type of work from home, as long as they have a computer or smartphone with internet access.

But we must warn you that some of the disadvantages of this type of work is that the hiring process is usually quite impersonal (entirely digital) and it can take several weeks before you start working. The advantages are that the hours are flexible and the work is very simple.

The average salary range is $ 10 to $ 14 an hour, depending on where you are located. You can start looking for such jobs on sites like Glassdoor, FlexJobs, and Indeed, by typing in "social media consultant" or "social media consultant."

  • 9. The Market researcher

Companies want your opinion and are willing to pay for it. For most of these jobs, you will not need to leave the house, but you will need a computer or smartphone with Internet access. However, the salary for this type of work varies. 

For example, an online researcher can earn $ 10 for a test that takes 15 minutes. So it will depend on how many evaluations you can do in a day because the reality is that most likely you are not doing test after test all day.

Here are a variety of ways you can participate in market research:

Website Evaluator: You provide feedback on apps and sites for an average of $ 10 for each completed evaluation, which takes you between 10 and 15 minutes. Some companies that offer this type of work are, Whatusersdo, UserTest, Userfeel, Startuplift, and Analysis.

Become a mister and shopper: You earn money for visiting stores and reporting your experience. In the United States, the average salary for a mystery shopper is $ 14.81 an hour. Find more information at the Mystery Shopper Providers Association, Market Force, Best Mark, Sinclair Customer Metrics, and Experience Exchange.

Join a study group or a focus group: companies will pay you to sit in groups and answer questions from the point of view of consumers, from an hour to all day. 

The pay varies depending on the industry and the time invested. You can sign up for these types of jobs at SIS International, Focus Group, Focus Groups, Global Strategy Group, and

Fill out online surveys: Register your information on market research sites and they will contact you when there is a survey that matches your profile. Here are some places where you can sign up: MyPoints, Survey Junkie, Pinecone, Survey Spot, and Opinion Outpost.

10. Sale of crafts online

Are you good with crafts? Maybe you can sell unique designs in online stores like Etsy, or other lesser-known sites like Amazon Handmade, Bonanza, Craft Is Art, ArtFire, Artcra, and Zibbet (or Kichink in Mexico). 

Most of these sites charge a small amount for offering your items and a percentage of each sale you make (on Etsy it is 3.5 percent).

If you decide to go this way, do not offer your products only on Etsy, since it is a highly competitive market and the initial costs are usually very low. 

You would have to sell tons of units to make it worth it. Offer your items in four-five stores, including Etsy, which offers more exposure, and decide which ones you want to be in.

Another way is to start your own online store, although you may have to pay a monthly subscription and manage to put the store, something that can be very difficult for people who are not very good with technology. You can use platforms like eCrater and Big Cartel to get started.

The advantage for moms is that once they have their store ready and their inventory in order, the sales process is a bit passive until you make the first sale and have to make the shipment. However, if you offer custom designs, then you will have to consider the labor you require to make your pieces as well as the money you need for the materials. The money you make in these types of ventures varies, so try to be conservative with your expenses at the beginning. 

You will want to test and evaluate if there is a true market for your crafts and not limit yourself to online stores. Check to see if there are local stores or boutiques where you can display your items.

  • 11. Programming

Programming codes are simply a language that computers understand, resulting in software, apps, and websites. Programming is a general term but there are many different languages that you can learn. 

For example, JavaScript and HTML are the most common for developing websites. The advantage of programming from home is that you can set your own hours and the average salary of a programmer in the United States is $ 38.39 an hour.

The obvious part of programming is that it is a job that requires great skill. If you don't know any programming language you will need to learn it. This type of work tends to attract introverts who can recognize patterns and with a very particular sense of logic, so it is not for everyone. Like math, programming requires great attention to detail.

If you want to know which language you should learn, start with the ones that have been around the longest and haven't moved in recent years (the world of programming languages is changing rapidly). 

For example, JavaScript is used to build almost everything on the Internet and is often used to make websites and video games. Or all websites use HTML as the visual language that controls the appearance of the sites.

Although learning to code takes time, you can do it for free at Codecademy, an online learning platform that offers programming classes in 12 languages including JavaScript and Python, as well as HTML and CSS.

To find a job as a programmer, look on sites like Glassdoor, Indeed, and Monster.

  • 12. Capture

Capture work may seem very technical, but it boils down to being able to dump accurate information into a computer. While it doesn't require prior experience or a college degree, it does require certain computer skills like shorthand, accuracy, and speed, as well as the ability to install and remove software, create folders and files, send emails, and use the Internet. 

This job can be ideal for moms because it can be done from home and only requires a computer and internet access. The average salary in the United States is $ 12.55 an hour, although there are companies that pay per completed project.

If you want to soak up information about it, you can create your profile as a freelancer on sites like, Amazon Mechanical Turk, Upwork, The Smart Crowd, Fiverr, Working Solutions, Clickworker, and Microworkers. Once your profile is created, you can search for the term "captures" and find jobs to apply for. If you want more work of this type, visit more generic sites such as Glassdoor, Indeed, and Monster.

And you should be aware of the frauds that exist online in which money is requested to register in some of these bases.

  • 13. “Home” in the sharing economy

If you have an extra room or a remodeled basement or garage to rent, you can join the sharing economy and rent a space in your house on Airbnb. You can also list your vacation home on HomeAway.

And not only can you rent your room, but you can rent your garage so that people can park. In the United States, there are also platforms to rent your garden like Noozky, although this is not entirely legal in some cities.

If you have a lot of extra space in your apartment you can use apps like Roost and Spacer to rent storage spaces. The money you can make for your spaces varies depending on where you live and the demand in your city.

Find out if there is a demand for storage spaces, parking lots or rooms where you live. What is most in demand in urban areas such as parking may not be something viable in smaller cities. However, that does not mean that someone is not willing to rent your garage to park their yacht or motorcycle.

  • 14. Virtual recruiter

Virtual recruiters find candidates for job openings. The idea is for a virtual recruiter to reach out to a wider variety of applicants using virtual showrooms where recruiters can discuss the pleasure and meet interested candidates online to discuss the vacancy. 

The job of a virtual recruiter is to save companies time and effort before sitting face-to-face with candidates. Glassdoor reports that virtual recruiters can earn between $ 30 and $ 40 an hour in the United States.

Virtual recruiters often work independently or for an agency, and this is recommended for people who do not want to invest too much money in this job as they can avoid the costs of joining platforms or having access to recruiting tools.

This job is ideal for moms who have children in school and who are willing to get some training in the recruitment process and the tools that are available for the job. If you already have some experience in the human resources field, you already have an advantage and should highlight it in your applications.If you have no experience in this field, don't worry. These companies are looking for people who can match candidates to job openings, and to do so you have to have the necessary infrastructure (i.e. the tools and the process) and the ability to analyze candidates. 

So if you are emotionally intelligent and can understand what a company needs from a candidate, you can definitely be of great help. And even if you don't need a college degree for this job, you do need some kind of experience and training. Go to job posting sites like Glassdoor, Monster, and LinkedIn and type "virtual recruiter" to find open positions.

  • 15. Copies and editors

Copies and editors review written material for accuracy, spelling, grammar, and readability. This is a job that requires great attention to detail for people who have an affinity for the language. If you have good spelling and can write, this can be a good way to earn money. The average salary in the United States for an editor or copy is $ 31 an hour.

Just remember that finding a full-time job as an editor or copy is pretty rare. This is an area that is shrinking and many companies are starting to hire from outside. Jobs in this field vary, from print magazines to financial reporting. 

If you have some experience in this area you may be better suited to work in the advertising and media industry. However, there are academic and medical materials that require certain guidelines. 

The point is that if you already have a solid foundation in spelling, grammar, and writing, you can learn the different styles and find the manuals you need. You can hone your skills by taking certified online courses from organizations like the American Society for Editing, Mediabistro, or Poynter.

To find a job as an editor, check out common sites like Monster, LinkedIn, and Glassdoor, as well as search sites like Upwork and Freelancer.

  • 16. CV creator

A professional CV creator creates resumes for people who are unwilling (or unable) to format and narrative their professional experience. It is a very specific skill that requires editing (a CV should not include everything) and writing without spelling mistakes.

It also requires the person writing the CV to research the candidate's experience well and form it in a concise format. This is not a task that takes you 30 minutes, but one that can take up to 5 hours. 

Professional CV creators can charge between $ 50 and $ 75 per CV and between $ 200 and $ 300 if they are doing it to someone who appears on the 500 most successful list. However, if you are just starting out, we recommend starting with lower costs. The work is flexible and can be done from home, and all you need is a computer, Internet access, and a word processor. This job requires the ability to organize information and format it to push through some worthwhile work experiences and accomplishments while outlining the candidate's particular skills. 

You can find information on how to make good CVs and even templates available online. You can offer your services to the less experienced and with shorter CVs (such as recent college graduates) before diving into the professionals.

Writing CVs for highly experienced professionals is a very different skill than that required to create CVs for recent graduates who often only need a chronological order. To get started, look at Freelancer, FlexJobs, Indeed, RiseSmart, Talent Inc., and Upwork.

Tuesday, December 8, 2020

Winter health tips for food

 Winter health tips for food

Winter health tips for food

Many times we think that losing weight implies eating lettuce and grilled foods all day, but in reality, you can eat varied and healthy without giving up dishes full of flavor.

It is true that, both in autumn and winter, we are more likely to gain a few extra kilos; Among other reasons, because the cold makes us want more hearty spoon dishes, leaving aside the fresh summer salads.

Therefore, we have to take into account that the consumption of calories is higher and a balanced diet, together with a good training plan, is essential to avoid gaining weight during these months.

A good way to adapt our diet to winter temperatures is to include seasonal foods to take advantage of the properties, and nutrients that they provide us, especially the typical fruits and vegetables of each season. “Consuming seasonal products translates into improved, fresher food that does not depend on large transfers and, therefore, more ecological and economical.

In addition, it is also a way to vary the diet depending on the part of the year in which we find ourselves ”, point out the nutrition experts from Clinical Option Media.

  • Foods for a healthy winter

These are some healthy seasonal foods that are essential for your diet:

Fruits. The antioxidant power of vitamins A, E, and C, which fruits have, have shown an important role in the prevention of cardiovascular diseases, cancer and aging, and other common diseases this season, such as colds or flu.

It is advisable to consume them in season, such as apple, pear, banana, grapes, avocado, kiwi, lemon, tangerines, red fruits, persimmon or pomegranate Also vegetables such as pumpkin, which provide us with a good dose of essential vitamins and minerals with hardly any calories.

Vegetable Tomatoes, peppers, and eggplants stand out, rich in antioxidants, which protect the body by strengthening its immune system and help prevent certain diseases.

Also, the potato, which, in addition to being a great source of potassium, has significant amounts of vitamins and fibers such as pectin.

Of course, mushrooms –the star food of autumn-, artichokes, wild asparagus, spinach, and chard All of them are loaded with nutrients and with low-calorie content that makes them perfect for weight loss diets.

Nuts. Another typical fall food group. Chestnuts, walnuts, hazelnuts, almonds, pine nuts are a source of energy.

They contain healthy fats: Omega 3, vegetable protein, and a large number of minerals such as potassium, magnesium, phosphorus, or calcium and vitamins such as A, B, and E. Nuts also help control blood triglycerides and cholesterol levels.

They are also rich in fiber, but they contain a high caloric value, therefore, their consumption should be moderate, and it is advisable to consume them in the first part of the day until seven in the afternoon more or less.

Vegetables. They are rich in zinc, which contributes to the normal functioning of the immune system; They have a high nutritional value, fiber content, and low-fat content. At midday, a good option could be to combine a legume with cereal and vegetables.

  • For example stewed lentils with vegetables and rice.

Spoon dishes, but keep them light. Faced with the drop in temperatures, the body asks us for 'spoon' dishes to warm the body.

Foods such as celery, spinach, mushrooms, and other foods that, as we said, contain iron and zinc, provide the broth with anti-inflammatory benefit. However, avoid those that are high in fat.

Fish. Fish is a great source of selenium, which helps protect cells from free radicals. It also contains vitamin D, whose main source is the sun, which is more scarce in autumn and winter.

Therefore, foods rich in vitamin D help to fill this deficiency. Salmon, rooster, sea bream, tuna loins, cod, sardines, squid, or mussels are fish that we recommend always keep in our fridge.

Meat. It is a great source of proteins, which are responsible for generating muscles in good shape, and keeping tissues elastic, among other things. However, remember that we should not abuse red meat, but it is recommended to consume it occasionally and opt for leaner and healthier meats such as chicken, or rabbit.

Bread, cereals, and other foods. There are certain foods that we can consume, such as bread, or cereals, always tending to their integral variants, where we will find more fiber and less fat and calories. The chocolate should be as pure as possible, starting at 70%.  And also, don't forget.

  • Infinite Fitness trainers also recommend:

30 minutes of exercise a day. In addition to eating a balanced diet, it is essential to do physical activity daily to burn calories, take care of health, and prevent diseases.

The main thing is to be active throughout the day, go up and downstairs, walk to work, get up every two hours from the office chair, and stretch.

Drink a lot of water. It is important to stay hydrated, and water is the best option. At least, you should drink eight glasses of water a day, which you can complete with herbal teas or homemade vegetable broth.

Control the quantities. In addition to the food that we put in our mouths, we must be careful with the portions. A good trick is to use small plates, which makes it easier to calculate the calories and the amount of food.

Decrease cravings. It is scientifically proven that we seek sweets when the sun is scarce. Try to moderate the consumption of chocolates, sweet cookies, carbonated drinks, or candy. You don't need to delete them, just keep them for special occasions.

Moderate the 'gin and tonics.” Alcohol is part of the excesses of winter and is one of the main culprits of the extra kilos, both because of the empty calories it contains and because it prevents fat loss. In addition, high alcohol consumption is linked to countless chronic diseases.

In short, even if the cold is not good, you can do a lot to avoid gaining a few kilos, and thus, stay in shape. You just have to propose it!

Wednesday, December 2, 2020

health tips for winter

 health tips for winter

health tips for winter

We bring you a series of recommendations to be prepared and be able to successfully face the coldest season of the year.

Low temperatures, rain, and, in various corners of the country, snow arrive. During the winter, people are more prone to respiratory illnesses, weight gain, and even depression and stress. Therefore, it is advisable to adopt some tips to better cope with the cold season that has already settled between us.

1. Maintain and reinforce hygiene habits

To do this, washing your hands is still one of the best ways to avoid contagion. In addition, it is advisable to cover your mouth or cover with your arm when sneezing or coughing to prevent the spread of germs. Also, avoid touching your eyes, mouth, and nose, as this is how the viruses present on your hands spread.

2. Avoid sudden changes in temperature

Extremes in temperature are detrimental at this time of year. For this reason, it should be taken into account that the temperature of the house should be around 22º C and it is also advisable to periodically ventilate the rooms.

3. Be attentive to the protection of the home

Winter is the season when most fires occur in the home. In this sense, it is advisable to sharpen attention on this aspect and teach children what to do in cases of domestic accidents.

There is also the risk of carbon monoxide poisoning by combustion inside the home, so it is advisable not to install water heaters in bathrooms, check the outlets to the outside of water heaters and stoves and that said work is done by a registered gas operator and not use braziers for heating in addition to always guaranteeing ventilation of the rooms.

4. Do not neglect sun protection

The sun's rays can burn the skin during this time of year, especially for those who practice winter sports or outdoors or in places with the high reflection of the sun's rays (such as water and snow). For this reason, it is necessary to apply sun protection with high levels of UV protection (ultraviolet) in the areas of the skin that are not covered by clothing.

5. Reinforce skincare

During this time of year, the skin fights against the effects of cold and sudden changes in temperature. To deal with these variables, it is advisable to be aware of hydrating, protecting, and nourishing the skin to avoid flaking, blemishes, and cracks.

6. Take care of your diet

In winter, the body needs more calories to cope with the cold, which makes it likely to gain weight during the season. To avoid this situation, it is advisable to maintain feeding schedules, modify the temperature of meals with warm foods, and add a variety of nuts to the diet.

7. Increase your intake of vitamins

To combat the bad effects of winter, it is necessary to increase the intake of vitamins A, C, and D through the appropriate foods (citrus fruits, leafy vegetables, dairy products, etc.). Vitamin A prevents dry skin and chapped lips.

8. Take care of your mood

Therefore, it is important to maintain a positive attitude and mental disposition. On the other hand, it is very helpful to rest and sleep in a pleasant environment at a suitable temperature.

9. Persist with the sport, even in cold times

Practicing physical exercise will help you warm up and fight the cold. Therefore, it is ideal to program appropriate physical activities for the time of year in covered and well-ventilated spaces; It is also advisable to carry out an extensive and thorough warm-up routine.

10. Adapt to clothing

The most practical advice is to dress in layers ("onion" technique) so you can stay dry and warm. Likewise, it is important to consider that babies and children should wear one more layer of clothing than an adult would wear in the same conditions. However, we must be careful that the abuse of garments that are too closed or tight prevents proper perspiration.

Sunday, November 15, 2020

healthy for life meals

 healthy for life meals

healthy for life meals

Having little time to cook is not at odds with eating healthy. Choosing seasonal products and planning your menus are resources to take care of your diet.

With the arrival of spring, they crave light and fresh meals. To do this, there is an infinity of healthy and varied recipes that you can quickly prepare to maintain a balanced and delicious diet.

Enjoying eating should be a must, so we want you to try to improve the way you nourish your body so that it has all the necessary energy and so that you do not get bored with eating or cooking. The more foods and products you like, the more variety of dishes you can cook, but even if you are one of those people who hardly like anything, you can find a way to adapt the dishes and recipes according to your special tastes.

We propose 20 simple recipes for healthy and easy meals, for lunch or dinner, that you can prepare even if the complaint reigns in your routine "my day is hours away." From pasta with different sauces or garnishes, through fish or chicken, and even delicious salads that have nothing to do with the type so boring lettuce and tomato.

It is important, to prepare healthy dishes, that you use seasonal products according to the time of year. That will not only make the recipes much cheaper, but they will also be much tastier. The best of these 20 ideas that we propose is that you can also take them in a container to the office or to work, you can even make more and repeat throughout the week.

Would you like to try one

Broccoli, carrot, and walnut salad

Cut the broccoli into florets and cook it in a saucepan with water and salt for 5 minutes. Drain it and reserve it. Peel the carrots, shred them and add them to the broccoli. Prepare, in a glass, a vinaigrette with oil and lemon juice to dress the salad. Finally, chop a handful of walnuts and add them to the plate.

Boil the spaghetti in a saucepan. On the other hand, heat a frying pan with oil. Brown sliced garlic. Add the mushrooms (which should be washed and drained first) and sauté for 10 minutes. Add the peeled prawns and sauté them. Add the beaten eggs. In order for the appearance to be that of a scramble and not that of a French omelet, you have to remove the pan from the heat and stir the mixture to set the egg well.

Lentil salad with pumpkin, hummus, and almonds

Drain a pot of lentils, pass them some water and reserve them in a bowl. Cut and cook the pumpkin and mix it with the lentils. Chop a handful of almonds and add them. Season it with salt and virgin olive oil. Besides, make the hummus. Once it has the desired texture, add a few tablespoons on top of the salad.

Quick vegetable broth

Clean and peel assorted vegetables such as celery, carrots, leeks, or turnips and cut them into small pieces. Sauté the onion and leek in a saucepan with a drizzle of oil until golden brown. Add the rest of the vegetables and sauté them for 5 minutes. Add water and aromatic herbs like thyme and bay leaf. Cook everything over low heat for 15 minutes. When it's ready, strain it.

Couscous with chicken, vegetables, and turmeric

Sauté a finely chopped onion in the skillet until golden brown. Add green bell pepper, zucchini, and a chopped chicken breast. Saute everything for 15 minutes. On the other hand, bring 250 ml of water to a boil with a splash of oil and salt. When the water boils, remove the container from the heat and pour it into 250g of couscous. Stir it and let it rest for 3 minutes. Add a small tablespoon of butter and put the bowl back on the low heat for 2-3 minutes, stirring the couscous with a fork. Add the chicken and sautéed vegetables to the couscous and season the dish with a teaspoon of turmeric.

Spaghetti with spinach, diced ham, and garlic

Cook the spinach on one side and the pasta on the other. Sauté, in a frying pan with oil, the fresh garlic previously washed and cut into small pieces. To finish, add some serrano ham cubes and sauté them in the pan. Add the spinach and spaghetti to mix all the ingredients.

Lentils with salmon, dill, and cumin

Rinse the lentils and set them aside. Peel and cut an onion into small pieces. Heat a casserole with oil and brown the vegetables and garlic. Salt and pepper it until it is poached. Add cumin and dill to the vegetables and cover them with fish stock or water and cook for 4 minutes. Then cook the salmon for 3 minutes on the bottom and a few seconds on top. When ready, we mount a base with the lentils and vegetables and place the salmon on top.

Pumpkin salad with avocado, tomato, and cucumber

Wash and peel the vegetables. Line the pumpkin very finely and dice the avocado, tomato, and cucumber into small cubes. For the final dressing, use extra virgin olive oil, lemon juice, soy sauce, and raw sesame.

Escarole with pear and raisins

Wash the endive, chop it up and place it in a dish. Add the diced pear, raisins, and sunflower seeds. Make a dressing with salt, olive oil, and white apple cider vinegar.

Green beans with minced garlic

As simple as green beans and garlic previously browned in the pan. The garlic will give it a different flavor to the typical vegetable dish.

Avocados stuffed with tuna

You need avocado, cans of tuna in oil, roasted pepper, and mayonnaise. The preparation is very simple since you only have to cut the avocados in half and empty them. Mix all the ingredients and use the mixture to refill the avocado. The best thing about this recipe is that you can incorporate or eliminate any product according to your tastes.

Everybody knows how to do a tortilla. For this, you need eggs and spinach. The first thing is to beat the egg, season it, and meanwhile, on the other hand, you have to make the spinach with a little oil. The rest is already known: everything is put together and in the pan! until it's done. You can add potato, onion, or any other vegetable that you like.

Peas with ham

Sauté the peas with diced or thin slices of ham and that's it! You can also add onion to the sauté to give it more texture and another flavor. So simple and easy to prepare that you will make it in large quantities to use it in other meals throughout the week.

Chickpea cold salad

To prepare this salad based on legumes you need a pot of cooked chickpeas, red and green peppers, onion, cherry tomatoes, black olives, and corn. Although you can add any food you like, we leave you this one that we love. Do not forget to season it and season it, it is even delicious with a spice such as paprika or cumin.

Mini zucchini pizzas

For this pizza, you need zucchini, fried tomato, mozzarella cheese, and pepperoni, or any garnish that you want to add to your pizzas. The first thing is to cut the zucchini into slices and bake them until they are almost completely done. Next, put a tomato base on top of each slice, the cheese, and the chosen garnish. Return to the oven for a few minutes until it is finished browning and ready to enjoy! A simple, fast, and delicious recipe even for the smallest of the house.

Cold lasagna

Tomato, mozzarella, and basil. Nothing more, nothing less. You can dress it with balsamic vinegar to give it that sweet touch. You can also add canned tuna to make it a more complete recipe.

Chicken quesadillas with mozzarella

Cut the chicken into small cubes or strips and grill it with a little extra virgin olive oil. In another pan, heat the tortilla, until it is a little golden. When ready, add mozzarella, as it is one of the lowest fat cheeses. Then add the chicken as well and fold the tortilla in half so that it takes the shape of a half-moon. Flip it so that it browns on the other side, then remove it from the heat and cut it into triangles.

Eggplant rolls with spinach and feta cheese

Preheat the oven to 180º and cut the aubergine into very thin slices, about 1 cm. We add a little salt to them and let them rest, while the oven heats up. Next, we prepare a baking tray with a little extra virgin olive oil, to put the aubergine slices on top. Meanwhile, we cook the spinach and cut the feta cheese into small cubes.

After 10 minutes, we remove the slices from the oven and, as soon as the spinach is ready, we add them on top of the slices and do the same with the cheese. Finally, we roll up the sheets and we can even help ourselves with a toothpick for a better grip.

Kale wrap

The Kale wrap is a recipe rich in nutrients, vitamins, and antioxidant properties. To make it, cut an onion and a tomato into very small pieces. Cook them in a pan with extra virgin olive oil, and add the spices you want: cumin, coriander, or turmeric. On the other hand, cook the kale or kale, salt and pepper it, and then add a splash of lemon juice. In this way, you will give the wrap a special and delicious touch.

Baked zucchini fritters

Peel and grate the zucchini, add salt to it and place it in a colander, pressing to remove the water it contains. Put the zucchini, fresh cheese, strength flour, fresh yeast, 2 cloves of garlic, onion, oregano, and breadcrumbs in a container.

Once the dough is ready and with the oven at 180º, we take a tray, add a little olive oil, and the balls that we will have made from the mixture. 15 minutes and voila!

Saturday, November 14, 2020

10 tips for adults on healthy lifestyles

 10 tips for adults on healthy lifestyles

10 tips for adults on healthy lifestyles
healthy lifestyles

1. Eat varied

We need more than 40 different nutrients for good health, and no one food provides them all. It's not about a meal in isolation, but about making balanced food choices on an ongoing basis. This will make a difference!

-You can have lunch with a high-fat content if it is accompanied by a low-fat dinner.

- If you eat a large portion of meat, fish may be the best option for the next day.

2. Eat lots of carbohydrate-rich foods as the basis of your diet

About half of the calories in your diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these items at every meal. Whole foods, for example in the form of bread, pasta, and cereals, will increase your fiber intake.

3. Replace saturated fats with unsaturated fats

Fats are important for good health and proper body function. However, excessive consumption can negatively affect weight and cardiovascular health. There are different types of fats, and each of them has different effects on your health. Some tips to maintain the proper balance are:

- It is advisable to restrict the consumption of saturated fats - often from foods of animal origin -, completely avoid trans fats and limit the total intake of fats. Check labels for origin information.

- Consuming fish two or three times a week, with at least one serving of oily fish, will help ensure adequate intake of unsaturated fats.

- When cooking, it is advisable to boil, steam or bake food, instead of frying it, in addition to removing the greasy part of the meat and using vegetable oils.

4. Eat lots of fruits and vegetables

Fruits and vegetables are some of the most important foods for their sufficient supply of vitamins, minerals, and fiber. We should try to consume at least five servings a day. For example, a glass of natural fruit juice for breakfast, perhaps an apple or a slice of watermelon between meals, and a good portion of different vegetables at each meal.

5. Reduce your intake of salt and sugar

High salt intake can increase blood pressure and the risk of coronary heart disease. You can reduce salt in your diet in several ways:

- When buying, choose products with lower sodium content.

- When cooking, substitute spices for salt, thus increasing the variety of aromas and flavors.

- When eating, avoid putting salt on the table, or at least not adding salt until you have tasted the food.

Sugar adds sweetness and an attractive taste, but sugary foods and drinks are very caloric, and moderate consumption is recommended as an occasional treat. Instead, we could use fruit, even to sweeten food and drink.

6. Eat regularly and monitor portion sizes

The best formula for a healthy diet is to eat a variety of foods, regularly and in the correct amounts.

Skipping meals, especially breakfast, can lead to a feeling of uncontrolled hunger that often leads inevitably to binge eating. Eating between meals can help control hunger, but these snacks should not replace main meals. As a snack, we can have yogurt, a handful of fresh or dried fruits or vegetables - such as carrot sticks -, unsalted nuts, or perhaps some bread and cheese.

If we pay attention to the size of the servings, we will avoid consuming too many calories and we will be able to eat all the foods we like, without having to do without any.

- By cooking the correct amount, it is easier not to overeat.

- Some reasonable serving sizes are 100g of meat, half a piece of fruit, and half a cup of raw pasta.

- If smaller plates are used, it will be easier to eat smaller portions.

- Packaged foods with labels showing the number of calories may help control servings.

- When eating out, you can share a portion with a friend.

7. Drink lots of fluids

Adults have to drink at least 1.5 liters of liquid a day! Or more, if it is very hot or they do a lot of physical activity. Clearly, water is the best source of liquid, and it can be tap or mineral, sparkling or still, plain water, or flavored water. Fruit juices, tea, non-alcoholic drinks, milk, and other beverages may be fine, once in a while.

8. Maintain a healthy body weight

The appropriate weight for each person depends on factors such as gender, height, age, and genetics. Being overweight increases your risk for a wide variety of diseases, including diabetes, heart disease, and cancer.

Excess body fat is the consequence of eating more than necessary. The extra calories can come from any caloric nutrient, namely protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us burn calories and makes us feel good. The message is reasonable and simple: if we are gaining weight, we need to eat less and be more active!

9. Get going, and make it a habit!

Physical activity is important to people, regardless of their weight and health. It helps us burn excess calories, is good for the circulatory system and heart, maintains or increases our muscle mass, helps us focus, and improves our overall well-being and health. You don't have to be a professional athlete to get going! 150 minutes of moderate physical activity a week is recommended and can be easily integrated into your daily routine. We could all:

- use the stairs instead of the elevator,

- take a walk on the lunch break (and stretch at the office during working hours),

- dedicate time to a family activity during the weekend.

10. Get started now! And change little by little.

It is easier to maintain gradual lifestyle changes than large, simultaneous changes. If we write down all the food and drinks we have throughout the day for three days and write down the amount of movement made, it will not be difficult to see what we can improve:

- Did we skip breakfast? A small bowl of muesli, a piece of bread, or a piece of fruit could help us to gradually incorporate it into our routine.

- Few fruits and vegetables? To start with, we can introduce an additional portion per day.

- Preference for foods rich in fat? If we eliminate them at once, it could take its toll on us and send us back to old ways. Instead, we can opt for low-fat alternatives, eat them less often and in less quantity.

Thursday, November 12, 2020

health tips for daily life

 health tips for daily life

health tips for daily life
healthy tips

We all want to have healthy health and improve our general condition. After years of looking for a formula to know what to do when it comes to having good health, I have come to the conclusion that I can join the most important points to take into account in ten tips that we should not overlook. On this occasion, I want to share with you an experience that concerns us all, and that is knowing what we must do to be fit and achieve good health.

daily healthy tips

Practice Sport:

Carrying out sports. Sport is one of the best ways to stay young and in perfect condition, as it helps our bodies to be active and our muscles to stay toned and strong. When it comes to doing sports, it is necessary to be constant and perform at least three sessions per week, whatever the activity, since the idea is to vary and avoid getting used to the same activity. I personally consider that variety is essential to the time to do sports since in addition to not getting tired we will achieve better results because our body will always have to face a new challenge.

Respect the rest:

Rest is another point that must be taken into account, and that is that it is important that we sleep between seven or eight hours a day so that our body is in perfect condition. Rest is essential to recover our muscles after training and daily activity. Do not forget that sleep will also help us achieve better oxygenation and condition of the skin, as well as a better general functioning of all the organs of our body.

Maintain an adequate diet:

Maintain a diet that must be varied. Following a diet in which different types of foods are present is essential to achieve good health. Our body is prepared to assimilate all kinds of foods and all these foods will provide us with a series of nutrients necessary to achieve good health. Therefore it is necessary that we use all kinds of food. The advice that I give you is to acquire the Mediterranean diet as an example since it admits a varied and balanced diet.

Beware of saturated fats:
Leaving out saturated fats and their abuse is another tip. It is important that we eat fat since our body needs it to live, but it is important that we know what types of fats are adequate to maintain good health. We must opt ​​for monounsaturated and polyunsaturated fats that our body will make the most of and which will help us stay in perfect condition.

Make five meals:

Not skipping any meal is essential to be in top shape. Starving is the worst thing we can do to stay healthy. You need to keep track of mealtimes and respect it. Eating five light meals a day is appropriate. One piece of advice that I am going to give you is to think about the amount of food we consume per day and divide it into five meals, that is, you do not have to eat more quantity because you have more hours of food, but eat the same, but more distributed to get control hunger and better keep the line.

Eat fruits and vegetables:

Including fruits and vegetables in the diet is essential to keep us in top shape. Fruits provide us with vitamins and minerals necessary for the proper functioning of the body. One point to keep in mind about fruits and vegetables is their high fiber content, which will help us purify our body.

Avoid stress:

Relaxing and avoiding stressful situations on a daily basis will help us to have better health. I believe that it is necessary to have activities that help us escape from the daily routine. Relaxation sessions, yoga, hobbies, sports ... Any activity that relaxes us is highly recommended to be in perfect condition.

Avoid alcohol and tobacco:

It goes without saying that it is necessary to avoid excesses in our life and vices such as alcohol and tobacco that will worsen our health at different levels, in addition to accelerating the natural aging process of the human body. Controlling this is essential when it comes to maintaining proper health. I simply recommend that you change the chip and weigh what these vices give us what they mean to us at the health level.

Adequately rehydrate:

We can never overlook it, and it is correct hydration. Much of the composition of our body is fluids. Water is essential for life, and as such we must provide our body with the amounts it needs. Therefore, it is necessary to ingest an average of two liters of fluids per day to maintain proper health in each and every one of the organs of our body.

Planning and control of habits:

As the last very important tip is planning and control when maintaining good habits. Establish a meal schedule, another with the control of meals and dishes to prepare to preserve the variety in our meals, as well as another schedule for training and practicing sports. This simple gesture is one of the best ways to achieve the objectives we have set for ourselves and to maintain total control of what we are doing.