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.

Tuesday, November 3, 2020

22 questions about pregnancy

 22 questions about pregnancy

25 questions about pregnancy

The sooner you can start caring for pregnancy, the better for the baby and the mother. A mother’s body goes through a lot of changes throughout the entire period of pregnancy and therefore care should not be neglected. Health expert Dr. Gauri Valam has been treating obstetrics and infertility for 15 years. Care during pregnancy is a topic that every woman has questions about. The following issues should be ignored by a pregnant woman

Breach Baby, Vaginal Infections, Amniotic Fluid, Abdominal Pain, Medication, Baby Growth

Some common questions about pregnancy

1. Is normal delivery possible if the mother has a slipped disc?

If the pelvis is open enough and there is labor pain, then normal delivery is possible. Other things to consider are the health and weight of the mother and baby.

2. I am 29 weeks pregnant and the scan shows that there is less water around the baby. I am also a thyroid patient. Will it affect the baby?

Go to your doctor for treatment. Once the child's inconsistency is noticed, it should be treated immediately. A thyroid examination should be observed.

3. Is it safe to have sex in the eighth month of pregnancy?

It is your choice, but there is a risk of infection.

Care during pregnancy is one of the most important issues

4. I am 35 weeks pregnant and my baby is in a breech position.

There are opportunities for the baby to turn around. Otherwise, delivery can be done through C-section.

5. I am 9 months pregnant. How do I get rid of fatigue?

This is a very common symptom. Don't stress. Do yoga exercises for butterfly seats and Kegel. You can also do light housework. I am 6 months pregnant and having trouble breathing.

Stay hydrated and reduce physical activity and don’t stand for long. The baby has a loop cord around his neck. Could this be the cause of the problem?

C-section is not required as it is not harmful. If the baby stops breathing, surgery may be needed. If there is an active infection, the baby may need to be vaccinated.

My delivery time is over, what should I do?

The baby needs to be tested for NSD and water in the vicinity. Consult your doctor.

6. I am 6 weeks pregnant and feeling nausea and vomiting.

Both are common symptoms of the first trimester. Consult your doctor for medication.

7. I am 5 months pregnant and have a urinary tract infection.

Immediate treatment is important because pain can lead to premature labor.

8. I am 3 months pregnant. My doctor advised me to get tested for NIPT. Is it important?

This is a test to identify the child's congenital anomalies. Previous test results are also important. If you have a history of congenital anomalies, be sure to get tested.

9. My TSH (thyroid) level is 7.5, what is a normal level, and is it harmful to the baby?

Normal TSH levels are 3-3.5. High thyroid levels can affect a baby's development.

10. I am 32 weeks pregnant and have a lot of water discharge.

If it is thakathake, it is a sign of infection, otherwise, it is normal. Consult your doctor.

11. I am 6 months pregnant. How can I overcome the gas problem?

Gas is usually a symptom of indigestion. Do early meals and light yoga to improve digestion. Eat Joan with a little salt.

12. I am 6 weeks pregnant and I can't feel my baby's heartbeat.

Don't worry. Don't feel the heartbeat right now. As long as other scans are normal there is no cause for concern.

13. I am 5 months pregnant and I usually eat breakfast around 11 am. Have any suggestions about diet?

Eat more frequently in small portions. Breakfast should be done by 9 am. You can have snacks at 11 in the morning. Eating too late or eating too much can cause acidity.

14. What can I do if I have back pain?

You can apply topical gel ointment and consult your doctor for analgesic use.

15. I have a low lying placenta. Are there any measures to ensure safe delivery?

Avoid sex and strenuous physical activity. Don't travel at all and stay at home in a stress-free environment.

16. I am 34 weeks pregnant and I am also experiencing abdominal and vaginal pain and frequent bowel movements.

This is normal and indicates that the baby's head is coming down. Frequent bowel movements are the result of constipation. You can take a stool softener.

17. My wife is 35 weeks pregnant. His last ultrasound showed that the baby's lateral ventricles were 10.6 mm. What is the standard size?

It should not be more than 10 mm or it could lead to complications.

Eating healthy during pregnancy is good for you and your baby

18. What should be the weight of the baby in 5 months of pregnancy?

Weight should be between 2.25-2.75 kg.

19. What is the meaning of prosthetic placenta? Is it harmful?

There is nothing to worry about. This is an example to judge the position of the placenta in patients.

20. The baby's bladder looks bigger than normal. Is it a problem?

A detailed NIPT blood test can give accurate results.

21. I am 33 years old and worried about normal delivery.

As long as your health and the health of the baby are fine, normal delivery is possible.

22. I was 6 months pregnant and an ultrasound showed that the baby's heartbeat was irregular.


Don't worry. You can check again after 7 days.