15 Healthy and delicious drinks for body

With the arrival of summer high temperatures are left with an unquenchable thirst, and drink high-calorie, thats large amount of colorants and additives that compose them.
Ideal to quench our thirst for this season is to eat delicious fruits which are natural sugars. And for that, here we show a collection of the best drinks that you can make yourself.

1. Coconut Smoothie
glass of coconut water and mint
A delicious and refreshing idea.

2. Tea mango ice cream and strawberries
water pitcher with mango and strawberries
A heavenly combination that you'll love.

3. Cucumber, raspberry and grapes
raspberry glass with cucumber and grapes
This delicious and refreshing combination quench your thirst.

4. Kiwi and cucumber
glass jar with water and put on the table kiwi
Sweeten to your taste or if you wish, eliminates all sugar.

5. Pink Lemonade
blueberry lemonade with lemon
Lemonade is one of the easiest drinks to prepare and if you add some red fruit will be delicious.

6. Watermelon and coconut
pitcher and glass with coconut water with watermelon
Naturally sweet and totally refreshing.

7. Strawberry, lemon and cucumber
water glass with lemon and strawberry fruit with ice
You can give more flavor if you crush the strawberries.

8. Grapefruit and lemon
grapefruit water in a glass with a straw
Despite a little bitter taste of grapefruit, this combination of citrus is perfect.

9. Horchata, almonds and vanilla
horchata glass of water placed on a table strewn with cinnamon and table
Can you imagine prepare this sweet and refreshing water? It is very simple.

10. melon, honey and mint
pitcher and glass with water melon
You can prepare this exotic drink when you get to show off to your friends.

11. Mint and cucumber
water glass with cucumber and cucumber slices and mint
This is another classic for a hot afternoon. Completely natural and very economical.

12. Water citrus and apple
citrus glasses with water as apple, orange and lemon
Detoxifies your body with this refreshing drink.

13. Watermelon and mint
watermelon glass with water and mints scattered on a table
Watermelon contains natural sugars that refresh your body, and a touch of mint flavor notes.  you'll love it!

14. Orange and basil
glass of grapefruit, lemon ice and water
Citrus water provides great benefits for the natural vitamins it contains. You will be surprised that adds flavor basil.

15. Mango and lemon
mango water with lemon
You satiate the thirst of a very sweet way with this drink that also looks beautiful.

Other Drinks

cold drinks for summer

1. Iced Tea. In a blender add the juice of two lemons, a teaspoon of low calorie or sugar substitute, a cup of unsweetened iced tea, five cubes of ice. Mix well until smooth. Served in a glass garnished with lemon slices.

2. Chai ice cream. In a food processor grind eight black peppercorns, four nails, two cinnamon sticks, 2 stars of anise eight green cardamom pods and a teaspoon and a quarter of allspice.

In a large pot bring to a boil six cups of water, four bags of black tea and the mixture of ground species. Add the contents of a vanilla pod and some chopped ginger. Simmer for 15 minutes.

Add six cups of unsweetened almond milk and half a cup of agave nectar. Mix for one minute and remove from heat. Strain and empty into a container to put it in the refrigerator. When cool it served with some ice cubes.

3. sugarless vanilla Frappuccino. Mix in blender half espresso cup cold cream ½ cup low-fat vanilla, three-fourths cup of ice, four drops of liquid stevia extract, a quarter teaspoon of vanilla extract. Served in a tall glass.

4. Tropical drink. Blend a cup of blueberries, one cup chopped mango, a teaspoon of lemon zest, half a cup of plain yogurt, a cup of almond milk, a tablespoon of honey, 12 raw almonds and a handful of ice. Served in a glass garnished with blackberries.

5. Water mango. In a blender mix a mango chunks, one and a half cups of cold water until smooth. Served in a glass filled with ice and add half a teaspoon of lemon juice, half a teaspoon of agave syrup and garnish with a slice of lemon and mint leaves.

In pregnancy, better abstain from drinking alcohol

Can I drink alcohol during pregnancy?
Alcohol and pregnancy are not a good combination. Nobody knows exactly the damage that alcohol can cause your baby, even a minimal amount.

All public health institutions in the United States recommend that pregnant women, as well as those who are trying to get pregnant, avoid alcohol entirely.

What effects alcohol can have on my baby?
When you drink, alcohol quickly goes through your bloodstream, crosses the placenta and reaches your baby. Your baby is processed more slowly than you alcohol, so you can end up with levels above yours alcohol.

Alcohol endangers the baby's development in several ways: on the one hand, increases the risk of spontaneous abortions and stillborn baby. On the other hand, you can even take only one alcoholic drink a day increases the risk of the baby being born underweight or suffer that later various learning disabilities, speech, attention and hyperactivity. Studies show that pregnant women who take one drink per week, are more likely their children to aggressive and antisocial behaviors, than those who do not drink any alcohol.

Experts use the term "conditions set by Fetal Alcohol" to describe the entire set of problems related to exposure to alcohol before birth. The most serious consequence of alcohol use during pregnancy is (FAS) fetal alcohol syndrome. This is a permanent disorder characterized by poor development  and damage to the central nervous system.

Babies with FAS may also have abnormally small head and brain, as well as malformations in the heart, spine and other anatomical problems. Damage to the central nervous system may include intellectual disability, delayed physical development, a series of behavior problems, impaired vision and hearing.

How acquires the sense of sight your baby

Frequent drinking (seven or more drinks per week, including cocktails, wine and beer), or drink much at once (four or more drinks on a single occasion) can increases the risk of a  baby which having SAF. But babies whose mothers drink less may also have this syndrome. When exposed to alcohol in pregnancy ,  if they do not develop SAF in all its gravity, may also present some of these birth defects or later show a series of mental, physical or developmental problems.

According to the Centers for Disease Control and Disease Prevention United States, fetal exposure to alcohol is one of the leading preventable causes of birth defects and developmental problems in that country.
If you think you have a problem with your drinking and you can not stop drinking completely, it is very important to get help as soon as possible. Talk to your doctor about the options you have treatment and therapy. You can also call Alcoholics Anonymous group in your country or look on the website of this organization.

You can also see on the websites of health Dependencies your area. Surely you find help and free, confidential counseling. In Mexico the National Council Against Addictions offers you its service telephone hotline 24 hours a day, all year, both the number and the service is free, confidential and anonymous.
And beer and wine "nonalcoholic"?
Although some drinks qualify supposedly "non-alcoholic", that term can be somewhat misleading. The reality is that all "non-alcoholic" beers and many of the wines so-called contain some alcohol, typically less than 0.5 percent. Probably the low alcohol containing a glass of beer alcoholic not taken occasionally will not harm the baby, but still must be careful, especially if you take these drinks often or in large amounts.

Before drinking, read the labels carefully and remember that "no alcohol" and "alcohol" are not interchangeable terms. Drinks "soft" may contain traces of alcohol, while calls "alcohol", no.
What if I took a little before I knew I was pregnant?
If you took one or two drinks before menstruation touch you, do not panic. It is not likely to harm the baby. The most important thing now is to focus your efforts to take care of everything, and that includes not drinking alcohol during pregnancy rest.

Being pregnant does not have to be synonymous with boredom. For now, instead of drinking alcohol, you can do different things to feel good and at the same time, take care of you and your baby. For example look at our calendar welfare during pregnancy where every week we give ideas to fully enjoy this stage of your life.

A report by the American Academy of Pediatrics considers that fetal alcohol exposure is the leading cause of birth defects and intellectual and neurological disabilities in children. It also notes that no amount of alcohol is safe during pregnancy.
Regardless of the trimester in which the woman is, alcohol consumption seems to be strongly discouraged if you want to minimize the chances of child growth retardation or congenital or neurological development in children in defects.

The recommendation is based on the results of a recent study indicates that one alcoholic drink per day during the first trimester increases the likelihood that the child would suffer a congenital defects, while doing during the second and third quarter 12 times increases possibilities in 61 and 65 times, respectively.

Therefore, as we see that even drinking in moderation, risks are higher if alcohol is present in the diet of pregnant women, therefore the American Academy of Pediatrics recommended during pregnancy, better abstain from drinking alcohol.

Tips for eating healthier drinks

Drinks are often the forgotten ones when taking care of our diet, so, today we dedicate a few lines to them and we give you some tips for eating healthier beverages that contribute to a better quality and a better balance in the daily diet.

Choose as natural as possible: commercial beverages and contain many additives, usually have some sodium and often more sugar than the same version of a natural juice, therefore, we should always choose as natural as possible. If you look, the most natural of all alternative water remains.

Search options with fewer calories: calories that often bring drinks are derived from sugars, alcohol and / or proteins and fats. Except milks; in soft drinks, alcoholic and other beverages, those calories are not accompanied by good nutrients, so try to choose lower-calorie options when buying a drink.

Prepare your infusions at home: if the tea or coffee as you elaborate with your own hands, you will less likely to be prey to the temptation to be in front of millions of coffee or other infusions with cream, ice cream, sweets, chocolate and others. Thus, infusions only offer antioxidants, low in calories and micronutrients. Always choose the simplest version of an infusion.

Choose according to your goal: if you just try to quench your thirst and stay hydrated, water is sufficient, but if you need besides drinking liquid is not fatigued and conserve energy because you're an athlete, maybe a healthier choice is a sports drink. What I want to convey is that sports drinks are for athletes, not for people with moderate level of physical activity.
Alcohol occasionally and in moderation: regardless of the calories you consume when you drink alcohol excessively and daily can be addictive and harmful to the central nervous system, therefore better occasionally and in moderation.
With these simple tips you can pick and eat more healthy drinks that promote a more balanced diet according to your goals.


drinks that will not derail your diet

a Guinness
A Guiness may seem the antithesis of a light beer. It has the color of molasses, with a rich consistency and almost like syrup, and a thick, creamy foam. Can you imagine that it is a one-way ticket to the treadmill. But this can be misleading. A glass of Guiness 12-ounce (340 ml) has 126 calories. This is less than a Budweiser, a Heineken or Miller High Life. In addition, drink a beer like Guinness stout can be more satisfying than a pilsner or lager with less flavor. So you'll be more willing to stop after one or two.
In addition, the health benefits of drinking Guiness go beyond the surprisingly low caloric content.

(Your favorite white drink) with sparkling water or diet soda or water
Cocktails can be the most caloric beverages you'll find a bar. But they can also be the less calories. You just have to know what to ask and what to avoid.

Most hard liquor, whiskey, vodka, rum, gin, tequila, brandy, have about 100 calories per serving. Add ice water or ice and sparkling water, or ice and Diet Coke, and have a drink 100 calories. But if you add orange juice or regular Coke, they multiply total calories.

Staying away from drinks containing fruit juice or are very sweet, like grenadine and sour mix, or sweet liqueurs like amaretto or Kahlua. If you can not live without a margarita or daikiri strawberries,  that the stores offer a growing selection of sugar mixtures. However, you are probably limited to enjoy at home, since most of the bars do not.

Mojito

If a light beer, wine or sugar mixture will not attract attention,  that can be considered a little more fun: the mojito.

The favorite drink of Ernest Hemingway, the mojito comes from Cuba and was created in the sixteenth century, although its exact origin is debated. In its current form, it combines rum with mint, lime juice and sugar or syrup, with a touch of sparkling water and served over ice.
Although it contains sugar,that it is not a big problem.


The teaspoon of sugar equals 15 calories only, meaning that the typical mojito reaches 115-130 calories. In addition, fresh mint used in this drink has its own potential advantages. Database of comprehensive Natural Medicine indicates that the mint is used to relieve headaches, gastrointestinal problems and common cold symptoms.

To your health!

The general concept is that a drink occasionally do not have to ruin your diet. It all depends on what it is you drink and how much. So the next time you go out, keep these ideas of low-calorie beverages on hand, and you'll be prepared when the bartender yell at you "What are you going to take?". If you order wisely and consume in moderation, you'll wake up the next day with your plans to lose weight intact.

How to boost your health with smoothies?

What are Smoothies ?
Protein is one of the main components of the body to form muscle, bone, skin and other tissues. Often used by athletes, Smoothies  come in many combinations of proteins, carbohydrates and fats. The percentage of protein of Smoothies  can range from 100% protein to a majority percentage of carbohydrates with a little protein and fat added. Smoothies  come in a wide variety of flavors in powder form or packaged and ready to drink, in cans or aluminum.

So that your health care is a real boredom is a big lie.
Amazing ideas to prepare smoothies ...

Less inflammation (and more welfare!)
Most digestive problems are caused by excessive consumption of foods that inflate and cause upset stomach: dairy, alcohol, unhealthy fats, sugars ...

How to boost your health with smoothies? First of all, moderate consumption of these foods and then incorparar our smoothies ingredients like ginger, berries or chia seeds. They'll placate inflammation.

healthy proteins in your diet
Proteins are very necessary in the diet, Also if you are trying to lose weight! In the latter regard, it is important that you consume are as healthy as possible.

What is the best alternative? Add yogurt or kefir to your smoothie.

A pure freshness
Whenever you can opt for the fresh and homemade. The haste with little desire there to cook after a hard day lead us, for example, opt for purchased (and artificial) juices.

Try to avoid !, and venture to prepare with your own little hands. It will not take no time and be much more beneficial for your body.

Better digestion
Encourage the activity of the digestive system it does not have to become monotonous. While the lemon water is still a good choice, it's not your only option!

To achieve the same effects, you can go to the cucumber, mint or fennel. In perspective, They are also responsible for giving a special touch to your smoothie!

As you can see, smoothies can be great allies of your health. So what are you waiting for to prepare one?


Smoothies and its benefits


What are the benefits of Smoothies ?
Smoothies  are mainly used by athletes who need food immediately after your workouts, usually people can't make a food fastly after the workout and use Smoothies  as an alternative.

Some opinions suggest that Smoothies  are a way to ensure sufficient protein, when used as part of a balanced diet rich in nutrients. This contradicts the view of others that Smoothies  can be harmful to the kidneys or bones.

Although research has not shown its role in athletic performance and muscle strength, Smoothies  can provide certain benefits.
In an endurance athlete it may be easier to train with the help of Smoothies . That's because they help the body recover from intense exercise. Smoothies  do this, mainly by restoring muscle glycogen, a fuel source for exercise, which is consumed during training.
For the strength athlete, Smoothies  can also help repair muscle damage that can be caused by performing extreme sports bodybuilding.
A person working hard in the gym, but do not want to be a marathon runner or bodybuilder can also benefit from Smoothies  and nutritional supplement.


Benefits of natural fruit smoothies

We have previously said that these drinks contain very little caloric intake. We can even reduce it if we make using skim milk and no added sweeteners such as sugar or honey. The taste of the fruit is sweet enough. And of course, if what we want is to develop a sweet not fattening us, we must discard the ice cream as an ingredient.


Tips for consuming natural fruit smoothies
These delicious milkshakes can be eaten as breakfast, snack, snack or dessert. It is further preferable to take them when they are freshly made, because that's when all its properties remain intact.

It is not recommended to keep a long time in the refrigerator, as it is progressively losing nutrients. If so, you need to keep in an airtight container to prevent put sour.

We see how the fruit smoothies are an ideal place to take the nutrients we need a delicious and refreshing way choice. In addition, they are perfect for smaller drink milk and fruit without question.

5 Healthy drinks perfect for summer

At last came the summer! We are in the best season: we juices, eat fruits, we encourage sport and do our best to look better. Taste and variety of fruits become the perfect landscape and what better than to take a rich fruit drinks? They help us start our day with a lot of energy or to enjoy an average afternoon under the shade with a refreshing drink in hand.

In this article we propose 5 healthy drinks perfect for summer. The best? The can do yourself! You just need a little creativity, desire and visit your favorite supermarket. If you wonder why are healthy, here the answer: they are energetic, help memory, you're satisfied or detox. Enjoy them!


1. Pepinada

Ingredients
Cucumber + water + sugar + lemon

preparation
Very simple! Mix in a blender lemon juice with a little water and some ice cubes. Put some sugar and then adds a large cucumber sliced. A tip? If the cucumber has the shell, much better! A beat is already

List your pepinada.

2. apple Smoothie

Ingredients
Almonds + 1 red apple + 1/2 banana + Some Skim fat yogurt + + Canela (choice)

preparation
Mix everything in a blender and enjoy a healthy smoothie. This recipe is ideal for mid-morning when you are hungry. You will definitely leave you satisfied healthily!

3. Shake green

Ingredients
Fresh vegetables (spinach, chard, whatever you like) + Banana + Pineapple + Blueberry + Much water + Ice

preparation
This summer smoothie is a perfect detoxifier. You have to mix everything in a blender and voila! Remember to put a lot of water and ice so that the texture is not very thick.

4. Flavored Water
Ingredients
2 oranges + 2 lemons + Water + Ice + Sugar

preparation
You must mix the juice of lemons and oranges in a little water. It's super simple and will help you be hydrated all day. If you add little sugar and flavor effect will be more pure.

5. Green Tea cold
ISTOCKPHOTO / THINKSTOCK
Ingredients
Green tea + Sugar + lemon

preparation
Green tea is rich and healthy. If you can incorporate into your routine summer you can take cold and refresh you. You just make tea and add ice cubes and sugar. Mix and leave until cool in the refrigerator. You can take it any time of day. It is ideal!


Top 5 natural drinks for hydration during summer
Gentlemen heat has arrived and the sun is strong. Hydration is an issue that we must not neglect. There are many ways to hydrate, in Vitónica we chose the 5 best natural drinks for adequate hydration:

Milkshakes natural: as easy as adding fruit, a little milk or water and beat everything. Add a little ice is not a bad idea for the liquid to cool us. With the smoothies there are thousands of possibilities and hydrate well as provide vitamins, minerals and energy.

Lemonade: something as simple as water, lemon and a little sugar is the perfect drink for summer. If we add some baking soda we have a whole isotonic drink. Having this drink in the refrigerator is perfect for when we train or during training to replenish fluids and electrolytes.

Horchata: Another natural and very tasty drink. This drink is known for being rich in vegetable fats and sugars, so we will perfect for when we come a long workout and need to refuel. Having fat does not mean it's not healthy, vegetable fat is rich in unsaturated fatty acids, lipid profile perfect.
Gazpacho: also called cold or summer soup. Gazpacho is a bomb of vitamins, antioxidants and minerals, a real tonic after sports. Viton we have spoken about their properties and how good it is for the athlete, and now in summer with the heat even more.

Water: water as it can not miss as important hydration drink. Whether alone, as a tea or similar preparation water is the basic element for hydration and sometimes all you want us to take when we are thirsty.

What is your favorite drink to hydrate this summer? I even add to the list a good cold beer without alcohol, especially for after a good sweaty workout.

If you do not know what to take in summer to cool off, you have a list of healthy and refreshing drinks. The good news is that you can use everyday ingredients and combine them in different ways. Cheer up, you just need a mixer and raring!

What to eat to lower bad cholesterol

One of the reasons why cholesterol levels increase the consumption of foods that contain it in abundance. So the experts were telling people not to eat food with too much fat or high cholesterol.
And it is true that a diet low in fat, with little cholesterol and high in fiber reduces cholesterol levels in the body.
But recent studies concluded that this is only a small reduction.
Most of us produce more cholesterol in our bodies that we consume in food, and found in food it has less impact than previously thought.
Can there be a better way to reduce cholesterol levels?

It is a diet low in saturated fat and salt, and high in fiber, fruit and vegetable fats, and includes some specific foods each day.
So, what should we eat to reduce bad cholesterol? It is also because there are two types of cholesterol.

What is cholesterol?
That is a fatty substance or a lipid, that can be found in some foods, but is also produced by your liver.

statins

Millions of people medicate with statins to lower cholesterol.
It is vital, because it is used to produce vitamin D, testosterone, estrogen, and other vital components, and is transferred by the proteins in the blood.
There are also two types of cholesterol: LDL or lipoprotein low intensity (associated with saturated fat) is "bad" because it is deposited on the walls of the arteries and causes hard plaques that can cause blockages are created, resulting in attacks heart and stroke.
High-intensity lipoprotein is "good" because LDL carries cholesterol to your liver where it is eliminated. A good ratio of good and bad cholesterol is best for your health.
About eight million people in the UK take medication to lower cholesterol called statins.
What foods reduce cholesterol?
You can reduce your cholesterol levels by following a diet low in fat and high in fiber.
Here are some tips based on research of Dr. David JA Jenkins of the University of Toronto, where the diet is based portfolio.
The amounts may vary according to taste and availability, but you can get a 15% reduction of bad cholesterol if half of the amounts of the four basic elements are consumed daily.

Oats

Oats
Oatmeal contains soluble fiber types, including those known as beta-glucans.
to bile acids rich in cholesterol stick in the stomach and keep cholesterol from being re-absorbed by the body, so it is removed.
The amount of beta-glucans needed to reduce cholesterol levels to healthy levels is about 3 grams per day.
About 30 grams of oats provide 0.75 grams of beta-glucans and needed about three servings a day: one bowl of oatmeal cream oatcakes six two slices of bread or oatmeal.
Other foods with soluble fiber include barley, oat bran, psyllium and eggplant.



almonds


Almonds are very good to reduce bad cholesterol while keeping the good cholesterol because monosaturated fats they contain.
Almonds also contain antioxidants (vitamin E and polyphenols) that may help limit the oxidation of cholesterol, which is what makes sticking to the arteries.
Other nuts also have similar effects.
Research shows that eating two handfuls of almonds a day is enough to get a real difference in some cases, but the diet of the portfolio showed that even a handful a day (23 grams) can help, although this may vary case by case.
stanols


Plant sterols and stanols are found naturally in green leafy vegetables, vegetable oil, nuts and seeds, and work copying cholesterol and competing with him to be absorbed by the stomach.
This means less cholesterol and less bile acid (created when cholesterol is processed by the liver that helps process fats) return to your body.
Your body needs more cholesterol then be used to produce more bile acid, lowering blood cholesterol.
It is almost impossible to obtain sufficient only plants, but can be achieved by eating products like margarine enriched with plant sterol or yogurt.
You need about 2 grams per day, two tablespoons margarine with added plant sterols or yogurt.
It is unlikely that people with healthy cholesterol levels benefit from these fortified foods



Soy Protein

It seems that soy protein and other vegetable proteins reduce the amount of cholesterol produced in the liver, according to various studies.
As soy protein is also low in saturated fat, it is good substitute foods with large amounts of saturated fat, such as red meat with soy-rich foods.
Consume 25 grams of soy protein a day (280 grams of tuff or two cups of soy milk) can reduce LDL cholesterol by between 5% and 6%, according to studies.
Plus...
To dress the salad uses olive oil, rich in monounsaturated fatty acid that can increase levels of  high intensity lipoprotein or good cholesterol.
You can eat cheese, even a food with high content of saturated fat and cholesterol, but eat less or choose low-fat cheeses.
If you like dressings with yogurt, opt for one without fat or enriched with plant stanol, to reduce saturated fats.



salad
Avocado salads are recommended.
Red meat has no cholesterol or saturated fat than chicken, fish or vegetable protein. Do not have to remove it completely, just reduce it.
If you want to add fish, mackerel or salmon used alone, rich in Omega-3 acids reduce triglycerides, a type of fat in food.
The bacon has about 16 times more saturated fat per gram than tofu. However, experts now believe that high cholesterol foods like bacon will not have a major impact on cholesterol levels if eaten in moderation.
The seeds contain plant sterols and stanols, which mimic the role of cholesterol in the intestine and block its absorption.

Avocados have 20 grams of monounsaturated fatty acid and are one of the foods that studies have found that they can reduce bad cholesterol while increasing good cholesterol, along with coconut oil

14 tips for cooking healthy and fat-free

 To follow a true Mediterranean diet, in addition to making healthy food choices you must learn to cook. Did you know that good preparation can reduce your calorie, saturated fat and even cholesterol?
It is about changing small habits like using spices instead of salt, cooking grilled or baked instead of pan ... Aim these tips against overweight!

14 tips for cooking healthy and fat-free

When cooking try to use preparations that need little oil as boiled, grilled and grilled, broiled.
Steamed  over boiling water.

When preparing a dish baked pon temperature to 170 degrees to prevent the meat from burning. And sprinkle with liquid fat, lemon or wine, tomato juice.

Excessive consumption raises blood pressure, beware salt,

Dishes flavored with herbs and spices. Aromatic (paprika, bay leaf, mustard, etc.) have no caloric, so regular use is recommended to flavor dishes and make sauces.
The sofrito, made with slowly frying garlic, onions, leeks, tomatoes, etc., In olive oil, is a very healthy way of cooking and Mediterranean.

Use fried foods in moderation. Use olive oil as monounsaturated acids containing the more stable temperature increase polyunsaturated other oils. Do not reuse the oil and drained after frying food on kitchen paper.

If after cooking is very fat, cooled cooking broth and removes the solidified fat formed on the surface, which is always saturated.

It is best to choose lean meats (chicken, turkey). Make eggs / omelets using only one egg per serving, egg whites and mix added wing.

Kitchen steamed vegetables or baked, rather than boiling them, so that more natural flavor and nutrients are preserved. Avoid recocinarlas.
Remove and drain the oil tuna, salmon or canned sardines.

Sauces used to prepare vegetable broths, skim milk and olive oil. Avoid butter, whole milk and animal fats in general. To make the sauce nonfat follow this trick: Mix and shake in a jar a tablespoon of corn with a cup of bouillon to termperature environment and heat the rest of the broth. Then mixing and add simmering liquid thickens ahsdta.

Mayonnaise should be limited by its high calories and fat content of the yolk. Better make a homemade mayonnaise with milk and oil desantada


foods we help remove body fat

Hold the line and the weight is a task that many of us try to carry out day to day. We are always struggling with calories that provide us with food and fats that put at our disposal. For this reason it is good to keep in mind some foods that help us to eliminate excess fat, they are considered fat burning, something that should be present in our diet if we want to achieve the perfect weight.

When we talk about burning fat we usually use tablets and other artificial preparations for that purpose. It is important to know that there are all-natural foods that will help us achieve this in a simple and nutritious way, without risking our health. It is necessary to know that we take into account.
Oranges are an essential food, particularly citrus are responsible for reducing insulin levels, as well as help you lose body fat. Cabbage is another food that can not ignore in the diet, and containing high doses of vitamins and minerals in the body, and are present in fat metabolism, causing the body's make the most and does not tend to accumulate.

The apple, a healthy food as they come, is that the vitamins and minerals it contains is joined pectin that concentrates on your skin and has high satiating properties making it consume less food as well as help in the absorption of fats from food. Onion and garlic are known for their high aromatic power and the amount of medicinal properties they have, but they are also a potent metabolic accelerator that serves to prevent grasasen accumulate the body.

Beets are another food that we should not lose sight of, is that betanina contains a component that activates the kidneys making better remove fat from the body, and thus preventing accumulate. Mustard is  is the most suitable for helping to accelerate the body and get so burn more fat.

Lettuce is a vegetable that we have always present in the diet. Specifically it noted for its high content of vitamins and minerals such as iron and magnesium which help us eliminate our surplus fat and tends to accumulate in the body. Eating fat-free meat is a good way to end the accumulated fat, because the body will draw on her and get to equilibrate levels. The most recommended meat is chicken, turkey, rabbit ...


Whole grains are an essential food to avoid fat when, as we satiate the appetite and help us better metabolize fats. Its high amounts of fiber will allow us to remove more amount of fat in the body. Other substances such as cinnamon pepper, ginger ... are highly recommended as they help us accelerate the metabolism and get more amount of fat removed.

5 rich and healthy drinks

For people who do not drink alcohol, we present some suggestions to prepare delicious drinks and celebrate this march 16 in the company of family and / or friends. With these simple and healthy recipes (mostly made with natural ingredients), whether hot or refreshing, you can accompany your food.




This is 5 rich and healthy drinks:


Mango smoothie recipe

Ingredients:

1 mango medium

2 tablespoons low-fat plain yogurt

1 dash d mango nectar

Ice

Preparation:

Liquefies the ice with mango, yogurt and nectar. It served in a glass and garnish with fruit to your liking.

Courtesy: elsyreyes.com


Chamoyada

Ingredients:

3 cups ice

chamoy liquid

½ cup chili powder

2 tablespoons brown sugar

1 cup lemon ice cream

Powder chamoy

Preparation:

Blend ice, líquidoun chamoy and little powder, chili powder, sugar and ice cream. Serve in glasses and garnish with chamoy powder and a slice of lemon.



Lemonade recipe

Ingredients: 2 lemons cut into quarters without semillas8 cups fríaEdulcorante natural water to taste

 Ice cubes to taste

Preparation:

Blend lemon with half the water and sugar until well blended; it will be a little frothy and white. Strain and mixed with the remaining water. Serve in glasses with ice and garnish with lemon slices.

Courtesy: Nestle USA



Corn gruel recipe

Ingredients:

6 tender ears of corn

1½ liters of milk

3 cups sugar

3 egg yolks

Zest of 1 orange

Pinch of cinnamon

Preparation:

Threshed the corn and blend with milk, sugar and yolks. Strain and kitchen with zest in a saucepan over medium heat. stir constantly until thickened. Serve and garnish with corn kernels or cinnamon



Infusion of apple with cinnamon recipe

Ingredients:

4 cups water

1 cinnamon stick

¼ teaspoon vanilla extract

4 dried apricots apple

1 ripe apple, washed and disinfected

Preparation:

Heat the water in a medium saucepan; when it starts to boil, add the cinnamon and put out the fire. Let stand for 3 minutes. Add the vanilla, let stand 2 minutes and reserve. Chop the dried apricots and apple. Adds to the warm tea and serve immediately.

Savor and enjoy your drinks while festejas the cry of Independence!

Tips for eating healthier drinks
Drinks are often the forgotten ones when taking care of our diet, so, today we dedicate a few lines to them and we give you some tips for eating healthier beverages that contribute to a better quality and a better balance in the daily diet.

Choose as natural as possible: commercial beverages and contain many additives, usually have some sodium and often more sugar than the same version of a natural juice, therefore, we should always choose as natural as possible. If you look, the most natural of all alternative water remains.

Search options with fewer calories: calories that often bring drinks are derived from sugars, alcohol and / or proteins and fats. Except milks; in soft drinks, alcoholic and other beverages, those calories are not accompanied by good nutrients, so try to choose lower-calorie options when buying a drink.

Prepare your infusions at home: if the tea or coffee as you elaborate with your own hands, you will less likely to be prey to the temptation to be in front of millions of coffee or other infusions with cream, ice cream, sweets, chocolate and others. Thus, infusions only offer antioxidants, low in calories and micronutrients. Always choose the simplest version of an infusion.

Choose according to your goal: if you just try to quench your thirst and stay hydrated, water is sufficient, but if you need besides drinking liquid is not fatigued and conserve energy because you're an athlete, maybe a healthier choice is a sports drink. What I want to convey is that sports drinks are for athletes, not for people with moderate level of physical activity.
Alcohol occasionally and in moderation: regardless of the calories you consume when you drink alcohol excessively and daily can be addictive and harmful to the central nervous system, therefore better occasionally and in moderation.
With these simple tips you can pick and eat more healthy drinks that promote a more balanced diet according to your goals.

The 10 best foods for babies

Home Healthy eating solid baby foods
The 10 best foods for babies


1. Pumpkin (squash)
2. Lentils
3. Dark green vegetables leaves
4. Broccoli
5. Blueberries (blueberries)
6. Avocados
7. Beef
8. Prunes
9. Chickpeas
10. Mandarins

There are many healthy foods that are good for babies, but some can be considered "superheroes" of food and stand out because they are loaded with essential nutrients, are cheap and easy to prepare. When the baby begins to eat solid good offer new and varied flavors, so take to familiarize you with these ten delicious foods.

Remember that food should have the right texture depending on the age of your baby: either crushed or very fine puree for babies 6 to 8 months and bit soft little baby 8 to 10 months. Then, after a year, your child can eat almost the same textures as an adult, biting and chewing bits of food the right size to not choke.

It is advisable to wait three days before offering a new food. In this way, you can realize if you have an allergic reaction to any of them.


1. Pumpkin (squash)
There are many varieties of pumpkins and all are rich in vitamin A and C. Pumpkin is also a vegetable naturally sweet taste and pleasant texture for kids, very creamy.

Idea to serve: Bake or steam cooking medium pumpkin and sprinkle with a little olive oil, grated Parmesan cheese or a little chili powder. You can also serve cooked pumpkin with some fresh cilantro and ground chickpeas cooked, or add it to baby's favorite foods.



2. Lentils

homemade recipe for your baby

Vegetarian lentil puree
Lentils are rich in protein and fiber, which makes them highly nutritious. They also contain much iron --even more than negros-- beans and are one of the cheaper healthy foods you can buy.

Idea to serve: Combine lentils with mixed vegetables, such as carrots and zucchini, and serve with rice and seasoning you prefer. Try herbs like basil and oregano. Or curse them with a bay leaf, which combines well with lentils (remove the bay leaf before serving).



3. Dark green vegetables leaves
The dark green leaves vegetables are high in iron and folate. Although spinach are perhaps the most popular of this group, there are many other varieties, including different types of cabbage and chard.

Idea to serve: Eat steamed or stir-fry in a pan a handful of vegetables and mézclales a little cereal fortified with iron to give your baby a double dose of this important mineral. Try different proportions to find the most pleasing mixture to your baby.

Nutritionist Claudia Gonzalez suggests starting with a portion of cereal, such as spinach 1/2 cup per 2 tablespoons of cereal or, conversely, 1/2 cup of cereal per 2 tablespoons of spinach. In this way, you will recognize familiar flavors in new food dish and is easier to accept it.


4. Broccoli
Brimming with folate, fiber and calcium, broccoli is also recognized for its anti-cancer properties, as claimed by the dietitian Kate Geagan, author of Go Green, Get Lean. In addition, sulfur-containing components give a unique flavor that helps your baby to expand your palate.

Idea to serve: Cooking pieces of steamed broccoli until tender and freeze. Cook steamed detracts from the strong flavor to broccoli and broccoli popsicles tend to like more babies. You can also soothe them gums during teething. Do not miss this photo guide to prepare and freeze broccoli puree for your baby.


5. Blueberries (blueberries)
The deep blue color of these wild fruit comes from the type containing flavonoids, called anthocyanins, very good for the eyes, brain and urinary tract to the baby.

Idea to serve: Try this porridge: Combine 1 cup blueberries and a quarter cup of water in a bowl, cook in the microwave for one minute and allowed to cool. Cooked blueberries served with plain yogurt on top.

If it's not easy to find blueberries in your area, eggplant or purple potatoes have properties similar to these. Serve potatoes or cooked or roasted eggplant, skinless. You can mash them, crush them with a fork or offer them to your little chopped you can take with your fingers, accompanied by other steamed vegetables


6. Avocados
Avocados are a good source of unsaturated fats. In fact, the fat composition containing is somewhat similar to that of breast milk mode. And if you're worried that your baby eat too much fat, do not worry because unsaturated fat is a type of beneficial fat that babies need for brain development.

Idea to serve: Combine mashed avocado with other ingredients, such as cream cheese, apples or fish. And when they go for a walk, leaves home and takes avocado cookies instead. You can take an avocado baby in the bag and serve it in thin slices on toast while having a cup of coffee with your friends. What about mashed avocado with mango? Follow this step by step guide with photos to prepare and freeze this delicious mashed avocado.


7. Beef

Some people do not think of beef as a baby food, but meat is an excellent source of zinc and iron for infants older than 7 months.

8. Prunes
Dried plums or prunes are high in fiber and can help relieve constipation, which could affect your baby once solid foods begin to include in your diet.

Idea to serve: Soak the prunes, mashed and do them alone or mixed with other foods such as cereal or applesauce, for a naturally sweet dessert serve them. If your baby is very constipated, Brown suggests you add a teaspoon or two of prune juice to your bottle of formula or breast milk.


9. Chickpeas
And lentils, beans and other legumes, chickpeas are rich in protein and fiber. And they are economical and versatile.

Idea to serve: Try the hummus, or hummus. Buy at the supermarket or prepare it yourself, pureeing cooked chickpeas with garlic, lemon juice, olive oil and tahini (sesame butter). You can also prepare a delicious food to eat with the fingers, sautéing or broiling chickpeas ready to eat.

10. Mandarins
Rich in vitamin C and antioxidants, mandarin oranges are an excellent food that your baby can be eaten with the fingers. Babies love their flavor.

Idea to serve: Cut !: Piece of cake slices into small pieces that the baby can get into the mouth, without the risk of choking, and ready. You can buy fresh or canned mandarins, but purchases can be sure they come submerged in water and syrup or syrup, since it will add sugar.

Remember: Wait three days before offering your baby a new food. In this way, you can realize if you have an allergic reaction to any of them (diarrhea, vomiting, swollen face, trouble breathing, or rash) reaction. If there is a family history of allergies or if your baby manifests an allergic reaction during this process, leaving a week between each new food

7 great benefits of music for health

"Relax"

Many people do not know this, but music is not just something that brings joy, it can also improve your health in a variety of ways.

Discover the benefits of music for health
Scientists have shown through many investigations. Read on to find out how music can make your life better in many respects.

It helps you sleep better
Music contributes to healthy sleep. Researchers have found that classical music can help deal with insomnia, especially college students. This is definitely a healthier much cheaper for sleep disorder that taking pills solution.

Combat stress
It is no surprise to hear helps relieve stress from your shoulders music. Studies have found that music stimulates biochemical stress reducers that helps us feel more relaxed.



It helps to contact with oneself
A 2013 study suggests that because it puts us in a better mood and more concern, music can helps us get in touch with our emotions.

Relieves pain
Music has the ability to decrease pain intensity. sensory pathways that fight pain pathways and diverts attention away from the pain a person is activated.

Music relieves anxiety
When we feel anxious, listening to music can help alleviate it, because it has the same effect on the brain as a massage it has on the body.



It acts as a motivator for cyclists and runners
university students and conducted research showed that people who rode stationary bikes were able to work harder while listening to fast music as compared to those who were not listening to music throughout the experiment. If you run, listen to your favorite songs can help you overcome your personal records and even strengthen your resistance. Music helps you perform more and more better when workouts and also makes you feel much more enjoyable.

Helps you recover faster after a workout
It has been proven that your body recovers faster after a hard workout when you're listening to your favorite music.

Relieves sadness
Researchers have found that music can successfully alleviate the symptoms of depression. Classical music and meditation can improve mood when we feel depressed, but listening to heavy metal or techno music will not help much to ward off evil thoughts.

It helps the function of blood vessels
Science has shown that emotions that people have while listening to music contribute to healthier function of blood vessels. As the music makes you feel happier, it increases your blood flow in blood vessels.

Music can help with recovery from stroke
A Finnish study found that if patients with heart attacks listened to music for 2 hours a day, recovering faster. Not only improve your mood, but also your verbal abilities and attention span.

Improves performance in high-pressure experience
Fast music can help combat stress before an experience- an important game high pressure, for example. Research has shown that listening to fast music just before a basketball game helped players to relieve stress and perform better.

It makes you aware while you eat
Having some background music, it has been shown to help people to eat slower and enjoy their feeding process. Make really enjoy the food rather than eat quickly, leaving them feeling hungry and unhappy with the food.

Improves cognitive functions
Playing background music while working on tasks that require mental focus can enhance performance. Research has found that music can increase cognitive abilities.

With music you can enter a state similar to meditation
Slow music give effect on the rate of brain waves that makes them similar to someone who is in a state of meditation or hypnosis. This can have a healing effect because it relieves the symptoms of premenstrual syndrome and behavioral problems also offered chances to get relaxation states.

S help patients undergoing surgery
An investigation found that when patients play music just before cardiovascular surgery, begin to feel less worried. Moreover, music reduces pressure after surgery if patients are heard when resting in their beds.

No matter what your favorite music. The above information probably has assured you that music not only bring joy and inspiration to your life, but it is a great source of health.

7 signs of stress that you should not ignore

Currently stress is a part of our daily lives, so often do not pay attention to the signs that are reflected in our body and can serve as a warning of the development of serious diseases.

According to The American Institute of Stress, there are many physical and emotional stress related disorders such as anxiety, heart attacks, cerebrovascular accident and hypertension, which can be prevented if we pay attention to our body.


Give war stress!

If you want to be healthier and prevent damage caused by the stress, the American Institute of Stress claims that these are the symptoms you should not ignore for immediate medical attention.



1. frequent headache

2. Frequent colds, infections and herpes sores

3. Chest pain, palpitations or rapid pulse

4. dizziness or feeling desamyo

5. Heartburn, nausea

6. Shortness of breath

7. Excessive anxiety, nervousness, worry

Do not miss longer!

For its part, the American Psychological Association specifies that each person reacts differently to stress, so every body reflects different symptoms; even some people do not even have physical or emotional signs up to two hours or days after living a stressful situation.



Therefore, it is important to pay attention and listen to what your body tells you, to serve you on time and avoid any complications in your health. Remember that to have a better quality of life, you must have a healthy mind and body. And you, do you detect stress in your body?

how to prevent stress?

Exhaustion, irritability, insomnia. It is not a unique diagnostic executive. Our daily actions can cause these symptoms, but some simple keys can help

The image of a bank executive unties his tie cramped gesture seems easier to associate stress that a newly married couple. However, the situations they portray can be just as stressful for those who live. Stress is the most quotidian: sneaks into the car honking who takes half an hour in a traffic jam; in the kitchen who prepares the food, clean clothes the kids, work and makes balances to pay the mortgage; in the days of a retired white; in the Nth "and we will call" the job seeker; in the child's backpack after school will other classes, do homework, play games, watch TV and goes to bed late; in the waiting room of another airport far from home.


01 First, know detect. And know what stresses us, including inactivity. "The extraordinary events, life changes can cause stress, such as the death of a person you want, losing a job or start a new one, divorce or marriage, caring for a sick, have a child, living in another city. But also noise, excessive heat or cold or jam today ?? "explains Antonio Cano. The symptoms are as varied as the sources of stress: from difficulties in digestion, gases and other gastrointestinal problems to hypertension, arrhythmia, back pain, headaches or anxiety.


02 Ruptures happy. Amid the daily workflow, management, appointments, or whatever the situation that produces stress, we must find time to disconnect. To devote to leisure, to play football, take a walk, see a painting in a museum, dance or chat with friends. A time to do something really fun and does not believe him more obligations.


03 Prioritize and organize. When you feel overwhelmed, try to respond to all demands without considering dispense with some or plan them otherwise. "Ask yourself: Am I satisfied with the life I lead ?, What is important to me," proposes Moliner.

04 A healthy lifestyle. Advise someone to sleep seven or eight hours, enough to eat or do sports seem too obvious if it was not because when someone suffers from stress, does exactly the opposite given time.

05 True, all that seems to us? Cognitive labor is crucial. At the end of the day, who assesses the relationship between environmental demands and available resources is the subject itself, and their perceptions do not always correspond with what is happening around.

07 Enjoy the moment. This dinner with friends, this light of the seven p.m. in autumn. This here and now. It is important to focus on what you are doing, without thinking that waste time, you should be doing some business calls or elsewhere, because it will not get to do one thing or another.

08 Pursue your friends. Pursue your friends. Friends, colleagues and even acquaintances machine office coffee reduce anxiety and constitute a powerful network against stress.

how to choose healthy food choices

choose healthy food choices?
Eating healthy can help sustain the welfare, achieve longevity and prevent chronic diseases that are expensive to treat. Despite promoting public to eat healthy foods health, only 23 percent of Americans consume the recommended daily amounts more important with vegetables or fruits, according to the annual progress report of 2010 of the National Prevention, Promotion health and Public health Council. Healthy food choices abound in most cities, however, it can be hard to find in restaurants and can be perceived as more expensive than processed foods.

Pro: Promotes Health
Eating healthy foods can improve your overall health. Healthy foods are all grown organically without pesticides, unprocessed and are fresh fruits, vegetables, legumes, nuts, seeds, grains and olive and vegetable oils. healthy food for people who consume animal products include moderate amounts of low-fat dairy products and cold water, fatty fish, like salmon and clear and low amounts of lean meat and poultry tuna. These foods can promote health and increase longevity. Choosing healthy foods include products containing calcium for bone growth, antioxidants to slow the aging process and healthy to maintain cellular health and cardiovascular fats.

Pro: Reduces the risk of disease
Healthy foods reduce the risk of chronic diseases. The low-glycemic foods such as barley, grapefruits and chickpeas, help control sugar levels in the blood and may reduce the risk of diabetes and complications such as nerve damage. Healthy fats in olive oil acids and omega-3 fatty acids from nuts and fish may reduce your risk of cardiovascular disease. Fruits or vegetables contain a many antioxidants, which can reduce your risk of cancer. Dairy and soy foods contain calcium and  can reduce the risk of osteoporosis.
Cons: It's not always easy to find
The healthy food choices are not always easy to find, especially in restaurants. Many fast food restaurants cook with trans fats, that may increase our risk of heart disease. On restaurant menus  with high amounts of sodium, calories, saturated fat.

With: Cost
A common perception among people who do not buy in health food stores is that health foods are more expensive than other similar products in major grocery stores. The truth is that many gourmet food brands health are expensive, however, there are less expensive brands of health food products. Buying organic products can be expensive, but may be less expensive when grown locally. Eating healthy foods, sometimes more expensive, they can help you save more tomorrow in not having to pay for health care treatment of chronic diseases that can result from eating unhealthy foods.


How to choose healthy foods? 6 tips useful and effective

Perhaps you crave when you feel sad or depressed and fall into the mistake of choosing your food bad, thinking that not so healthy choice can make you feel better. In addition, you have to be aware that not only are chosen foods at every breakfast, lunch or dinner, food choices actually made all day.


1. Identify. The first thing you have to do is identify what your current eating habits. Write down everything you eat for a couple of days, without making changes in your usual food choices. Be honest with yourself and do not leave anything out. Perfectly recalls can not make changes if you do not know really what your power points that need improvement are.

Once you've done this, review your list again without judging, just be objective and see your eating patterns and choices you're doing, recognizing that there are some things you can do differently. Do not forget to congratulate you for the things you do well as drinking more water or eating dessert at every meal.

2. Reduce consumption high calories
Start with those that are high in fat and sugar, as are those who are probably causing more damage. Once you identify them, use the table suggest healthy foods to help you find the options that you like. As these healthier food options are incorporated into your regular routine, gradually you will improve the quality of nutrients, will reduce the calories, and probably find that your meals satisfy you even more.

3. Stay in simple. A good strategy to make better food choices is lean towards that come closest to their natural state, ie, those that are less processed. In addition to receiving the higher nutritional value you will also consume less fat, sugar and salt. For example, look at the difference of a portion of a fresh apple (80 calories, vitamins, minerals, fiber) compared with applesauce (less minerals and vitamins ,100 calories,  more sugar, fiber, less ), apple juice (115 calories even fewer vitamins and minerals, and no fiber).


4. Know what you're comiendo.- When you go to the grocery store take time to read the labels, check the ingredients and see the nutrition facts so you can assess the calories, fat and sugar content in foods you buy. Learn to read menus when you go to restaurants so you can make the best decisions.



5.Plan the future. It is easier to make better decisions when you've planned ahead. When you have a plan of what you are eating during meals, it is easier to commit ourselves with healthier choices. On the other hand, when it is not planned and eat in a hurry, it is very easy to fall back into old patterns and may not choose wisely.


6. Be realistic. If you crave ice cream, and try to satisfy the craving with a handful of celery sticks probably it will not work. You're craving something creamy, soft and sweet - not crunchy and fibrous - so maybe a yogurt with some berries or frozen banana slices you could work.



Stay focused on replacing bad habits with better ones, be aware that any change however small it may seem, it all adds up. In this sense, every time you make a better choice remember that you are doing something good for you and you're a step closer to having a healthier diet. As you continue making better choices, they will become new habits, and eventually your best choices are foods that you are more antojarán.

When your child begins to walk will not eat

How should child eat?
How much our child eats may be very different from how much another child eats. Do not worry if it your child does not like to  eat enough for a meal. Children often replenished a small bite or a missed meal eating more during the next meal.

If your child has enough power and you are growing well, it is more likely to be healthy. Talk to your doctor if you are concerned about how your child is growing or your child is a picky eater and when this may be slowing the growth of your child.

And what if my child is a picky eater?
Many children start walking are very selective when eating. Being selective about the food is normal for many children who begin walking behavior. There may be times, for some time, in which your child wants to repeatedly eat a particular food, then the child may not want to even try the same food. Offer your child a variety of nutritious foods and let it choose what to eat. Chances are you willing to serve something that you know your child likes along with a new and nutritious food. But try to let your child explore new foods on their own. Do not force your child to try new foods. Chances are you have to repeatedly provide a new food to your child before he or she try.

Chances are you have to be flexible with meals prepared to make sure your child eats a balanced diet. For example, if you're making beef stew for dinner and your child only eat carrots, potatoes, you may have to cook food for these two apart (without meat) for the child to eat them.

You may want to make a list of the foods you love your child in order for the child to eat a balanced diet.

Give it a good example for your child may also be used. If your child sees you eating a variety of healthy foods he or she is more likely to want to try.

How I can make sure my child is eating enough?
Offer foods that are tasty and have good appearance and offer the right amount. A rule based on experience is to offer a spoonful of each type of food for each year of age your child is. If your child is still hungry, you can serve more. Do not force your child to clean your plate. Once the child is no longer hungry you should allow you to stop eating.

Try not to bribe him to eat; for example by offering a dessert as a reward. Threats and punishments are not good ideas. If your child refuses to eat accept his will. Although you are concerned do not show your child who is upset because he refused to eat.

And what about snacks?
Your child should eat three small meals and two snacks each day. Children who start walking usually do not eat enough at one meal to go full until the next meal. Offer your child small with healthy snacks between meals. Some examples of healthy snacks include cheese Oaxaca (pear or frays) lowfat apple slices or halved strawberries,  yogurt,whole grain crackers,  slices of lean turkey with peanut butter.

And then you can try not to give your child snacks when approaching lunchtime. If the next meal will be served in several hours, well take a bite the child. If food is to be served within the next hour to take your child avoid a small bite. If your child sits at the table hungry are more likely to eat the food.

If the child does not eat at lunchtime, offer a healthy snack in a couple of hours. If your toddler does not eat little snack, offer food again at mealtime. A child usually eats the second meal. With this approach, you can be sure that your child will not spend much time hungry or have other problems related to poor diet.

How I can make mealtime easier?
You can try the following suggestions to make more enjoyable mealtimes easier :

Tell your child in advance. Ten to fifteen minutes before it's time to tell your child to eat soon it is lunchtime. Children can be so tired or excited gambling activities do not feel like eating. Let the child know that it is almost lunchtime and give you a chance to calm down before eating.
Follow a routine. Children feel more comfortable when there is routine and can predict things; have fixed hours to eat, make people feel in the same place at the table or create a tradition by having each person talk about something funny or interesting that happened during the day.
Reserve mealtimes to eat and to share pleasant moments with family. Do not allow your child to play with toys during meals. Should not be allowed to read books or watch TV while eating. Explain to your child how good it is to eat together and ask if he wants to stay at the table until everyone is finished.
Make meals a pleasant time. If mealtimes are pleasant, the likelihood that your child starts to eating with other family members is good. Try to avoid arguments during meals.
Manage your expectations. Be sure not expect manners that are too difficult for your child. For example, do not expect a child who has three years to eat the proper utensil. For many children, it is much easier to manage a spoon fork.

Spain 10 typical dishes you should try once in life

Spain runs from north to south 10 tasting traditional and delicious dishes.

Spain has an extensive, varied cuisine and above all: very tasty! Therefore we propose at Skyscanner you make a tour through the recipes that you find only in our land. These are dishes that have been passed from generation to generation creating a unique legacy. Because, after all, we have a country to eat.

1. The Queen of the traditional food: potato omelette

It is said that the first known document that relates exactly to the omelette comes from 1817, and from Navarre. However, long before the Indian chronicles documented that around 1519 and omelette in America and Europe knew. At any rate, the truth is that it is currently one of the dishes that all Spaniards have in their genes and can be enjoyed in any of the cities, from Seville to Barcelona and La Coruna. It is known, for example, "defragmented" version of this recipe that launched the internationally renowned chef Ferran Adrià. We recommend you to enjoy two classic places: La Casa de las Tortillas (Zaragoza Street, 23, Guadalajara) and La Panela (Square María Pita, 12, A Coruña)



2. Andalusia and its secret to reviving the most faint: Gazpacho

It is unimaginable one a summer and high temperatures in southern Spain without the assistance provided by a good chilled gazpacho. This recipe whose main ingredients are tomato, cucumber, onion, olive oil, garlic and a little bread, is essential in the days of intense heat and can be described as a cold soup. I usually presented accompanied by small pieces of fried bread, cucumber or red pepper. In Andalusia there is also a similar recipe known as Salmorejo, more consistent than gazpacho, but just as tasty. Traditionally always it has assimilated the origin of gazpacho in Andalusia, although it is not known exactly where it came from, but it is one of the most traditional dishes and you can find in Spain. Our suggestions: The Dona Elvira (Plaza Doña Elvira, 6, Sevilla) or Bodeguita Casablanca (Calle Adolfo Rodriguez Jurado, No. 12, Sevilla) restaurant.



3. Comunidad Valenciana: acclaimed for its paellas

The word paella originally designated to the pan, and, despite its many variations there is an ingredient that is always present: rice. It is said that the traditional paella was a mix of rice and foods that the farmers had at hand: chicken, rabbit and vegetables typical of Valencia as garrofón or tabella. But over the years, the recipe has evolved and it is usual to find mixed with rice, as well as the elements of mountain, sea typical accessories (such as sepia or shrimp). Where to enjoy it? The classic choice is to taste it in the middle of the beach for example at the La Pepica (Paseo Neptuno, 2,6 and 8, Valencia).



4. Navarra and uniqueness of "Squid in ink"

The black squid ink invading the plate can impress at first, but once tested, all apprehension disappeared. And the taste is exquisite! If you want to prepare yourself, we note that you take an hour and a half, and they say: the trick is to use squid ink itself, which provides that unmistakable flavor, although artificial ink is then added to the dish acquires a deeper color. Other ingredients that are used apart from the squid are: onions, garlic, parsley, cayenne and a glass of wine. On this website you will find one of the best homemade recipes, but if you prefer encontrártelos prepared, a good place to taste them is the Koistha (Olite Street, 35, under Pamplona) bar.




5. Tasting mackerel to chacolí: Basque Country

One of the claims of Basque cuisine is chacolí, a type of white wine whose main production is carried out in the Basque Country. It is for this reason that many of the recipes in this region mention the chacolí. We will propose a dish that combines two typical elements of the area: mackerel, a type of oily fish, and txakoli. This dish is usually prepared in a casserole with tomato, onion, carrot, leek, garlic, olive oil and of course a glass of chacolí. The result is surprising, as you can see if you go to the restaurant RK (Plaza Jose Maria Sert 2 Donostia), specializes in traditional cuisine since 1998.




6. crumbs Teruel

You can not go through Teruel without tasting a plate of crumbs. This dish, which according to some theories could be derived from the hormigos (stews wheats that are named in the XVI century), is based on the bread. The recipe for the famous crumbs Teruel is slicing bread and let it soak in salted water for a day and then fry it with oil and garlic, turning continuously to prevent sticking to the pan. Usually it accompanied with pieces of ham, chorizo, or even grapes. They are known crumbs Preparing Fondica (st. de la Estación s / n La Puebla de Valverde, Teruel) Ojo !, being a filling dish, you will probably have a nap before continuing your route.

7. In both winter and summer, enjoy a grilled vegetables in Catalonia

The amazing result of this dish, apparently simple, you will conquer. Its main ingredients are red pepper and eggplant. They are placed directly over the flames or baked on the grill until the skin is black. At that time they are covered with a plate to cool. Then we proceed to peel vegetables and cut into strips for presentation. One trick: Do not put them under cold water because they would lose the juice that gives the flavor. In many places, aubergine accompanied on toasted bread smeared in tomato, oil and salt, with anchovies and onions, there is even who accompanies her with tuna. One of the traditional restaurants of the biggest boom at present and where you can try this dish is "Origens" in Calle Ramon y Cajal, 12, Barcelona.

8. The best thing for a winter day: Madrid stew

One of the most complete dishes of Mediterranean cuisine is Madrid stew, in which a host of ingredients are mixed to cope with winter chickpeas, gelatinous meat, half chicken, chorizo, morcilla, a salty trotter, a ball (ground beef, bread crumbs, 1 egg and spices), cabbage, onion, cabbage, green beans, rice, bacon, ham, olive oil and garlic. With nearly 3 hours of preparation, the result is a powerful very tasty stew, which can boast when your guests arrive. And if you do not dare with this recipe, one of the mythical places where you can try the more traditional way is in the Casa Carola (Padilla Street, 54 Local Right., Madrid) restaurant.





9. A snack in Galicia: Santiago Tart

Although Galicia is well known for its seafood specialties, this time we will highlight one of his most famous desserts: Tarta de Santiago. This traditional dessert is made from  butter, sugar, almonds, flour, eggs and lemon which is a kind of cake characteristic nutty flavor, whose origin dates back to the sixteenth century and lasts until today. The classic image of this cake is its coverage in icing sugar except for the typical cross of Santiago. Usually it accompanied with wine Liquor Regueiro, typical of Galicia. If you want to come back with a good gift of your trip, this is a good option as this sweet keeps well. One of the bakeries where you'll find is acesta Tenda (Rua do Franco, 52, bass, Santiago de Compostela).




10. How sweeten Castilla: Leaflets

We finish the dish with another ranking of the most acclaimed, especially Castilian cuisine sweets. We are talking about the "flakes", typical in the celebrations of All Saints Day, Lent and Easter. To describe what exquisite taste, conventional wisdom has used the expression "fine and dandy", which indicates that something is simply unbeatable. Are you going to leave Spain without testing them? To manage easily we recommend a bakery where you can find leaflets galore, Pastry Frias (Calle de Marcos Salgueiro, 2, Valladolid).


Sure we have left a dish of Spanish cuisine ... What do you recommend?

healthy eating for children

What is the nutrition?

Nutrition refers to everything your child eats and drinks. The body of your child uses nutrients from food to function properly and remain healthy. The nutrients include carbohydrates,  fats, proteins, vitamins and minerals. In the right amounts nutrients are important to give your child energy to grow, learn and be active.

Calories are the amount of energy in food and drinks that your child eats. Children need a certain amount of calories to grow and develop. But if your child eats more calories than your body needs, the extra calories are stored as body fat.

Why is right nutrients important?

Cause poor nutrition can make cause health problems like  obesity and overweight. Some of the health problems related to poor nutrition can be very impportant  problem mainly when your child becomes an adult. By teaching your child healthy eating ways, you can help avoid Reviews These health problems.

It is also much easier to maintain a healthy weight to lose weight.

Possible effects of overweight and obesity in children

• Heart disease

• Diabetes

• Arterial hypertension

• High cholesterol

• Asthma

• Sleep apnea

• Some cancers

• Depression

• Interference and be teased

• Feeling bad about your body

• Feeling isolated and alone

• Learning problems

• Trouble interacting with others

• healthy weight for height

• Mental health

• Ability to learn and concentrate

• Strong bones and muscles

• Good energy level

• Ability to fight the disease or condition

• faster wound healing

• easier recovery from illness or injury

• Reduced risk of heart disease, stroke, diabetes, cancers and bone disease in the future

To teach and encourage healthy eating habits, you are giving your child important tools to live a healthy life. Here are some ways you can help.
Offer healthy food choices at home. Make sure you have healthy options and appetizing foods that are available to your family. Provide a variety of choices for your child to try different foods. Be persistent in their efforts to provide healthy food choices. Children are not always willing to try new things right away. specific ways to support proper nutrition include the following:

• Offer a choice of fruit and vegetables every day. In the store, let your child pick the fruits and vegetables you like to eat or want to try.

• Bring frozen fruits and canned and if you can not find fresh vegetables. Look for fruit canned in its own juice or syrup soft not heavy syrup.

• Provide healthy sources of protein, such as fish nuts , eggs,  and lean meats like chicken and turkey.

• Serve breads and cereals that contain whole grains.

• Broil, grill or cook steam foods instead of frying.

• Offer milk, cheese and other dairy products low in fat.

• Encourage your child to drink plenty of water or milk instead of sugary drinks such as fruit along, fruit drinks sweetened with sugar, calories regular sodas, sports drinks, energy drinks, sweetened or flavored milk, iced tea with sugar.

• Make breakfast is part of the morning routine. Breakfast is very important for she or he needs to learn and be active.

• Let your child decide how much to eat. Do not push him to eat or insist that your son is all over.

• Eat meals and snacks together as a family. Eat at the dinning room.

• Encourage your child to eat slowly and stop eating when you begin to feel full.

• Avoid barter or give junk food as a reward or reward. This can make your child assess these foods rather than nutritious choices.

Physical activity should be part of the lifestyle of his family. Take a walk, ride a bike or do some homework. Plan trips with family activities.

Benefits of good nutrition for children

What I can do to help my child make healthy choices about food?

Limit fast food, takeaways and junk food. Avoid fried snacks. Prefer baked chips, pretzels or poporopos without butter. If you eat out or buy something to wear, avoid fried foods and choose healthier options that are available. For example, choose fruit instead of chips or grilled chicken instead of hamburger.

Read food labels. The Nutrition Facts label on foods and beverages packaged lists useful information, such as serving size, calories and nutrients per serving. When reading labels, remember that the ingredients are listed in descending order by weight. If you are reading a label cereal, would be better than the first ingredient is a grain, no added sugar (eg fructose corn syrup or high fructose).

Be a good example for your child. Make sure that to make healthy food choices and combine the physical activity. Get true  eating a healthier diet. Then, you can practice good eating habits by doing:

Is also important physical activity?

Proper nutrition and regular physical activity are key to maintaining a healthy weight and avoid health problems. Encourage your child find physical activities that he or she enjoy to stay active. Try to have at least 1 hour of active play every day. Limit the time your child spends watching TV, on the computer. Set a good example by limiting your own time in front of the screen, too.

I can really make a difference?

If! As a parent or primary care manager, you have a lot of influence on his son. He or she will follow your lead, so it's important to be a good role model as to make healthy choices.