10 Healthy Habits To Take Care of Your summer Diet


What should we eat in the summer months and what foods are banned at this time of year? "The answer is not reduced to one, but has different nuances depending on each person and their habits," explains María José Tapia, a member of the Nutrition area of the Spanish Society of Endocrinology and Nutrition (SEEN):

10 Healthy Habits To Take Care of Your summer Diet


1. Be hydrated. This specialist reminds us that adequate hydration is essential and that is why we must increase our intake of water as well as of fruit and vegetables in the form of gazpacho or cold soups.

2. Follow the Mediterranean diet, also on holidays. "It could be summed up as using olive oil as the main fat of addition, eating fruits, vegetables, bread and other foods from cereals (pasta, rice and especially whole-grain products) or pulses on a daily basis, moderating the intake of red and processed meats by replacing them with fish and eggs, promoting the intake of unprocessed foods and dispensing with sweets and cakes," Tapia says. In his opinion, this nutritional pattern should be maintained because of its health benefits such as the prevention of obesity and cardiovascular disease.

3. Eat seasonal fruits and vegetables. At this time of year there are many fruits and vegetables that, in addition to hydrating us, are very low in calories. Mid-morning and mid-afternoon are good times to eat pieces of fruit such as watermelon or melon portions that despite their sweet taste are low in added sugars and suitable for people with diabetes.


RELATED: Fruits and Vegetables Protect the Heart



4. Eliminate caloric drinks. To control weight, calorie-containing beverages such as alcohol, sweetened soft drinks, and even those labeled as non-alcoholic products should be avoided altogether. The SEEN suggests replacing them with water and infusions.

5. Moderate meat consumption. It is advisable to eat more fish rations than meat rations per week, especially to limit red meat dishes. In particular, it is recommended to take fish five or six times, of which at least three should be oily fish.

6. Take care of the quantities. Try not to overdo the amount of food and avoid large meals. "We must control the intake of those foods that, although healthy, provide a lot of calories if eaten in excess such as fruits, vegetables, pasta or rice".

7. Choose simple recipes. In order not to increase the caloric intake, the way of preparing the dishes must be simple. Taking raw vegetables, for example, is the best way to take advantage of all their vitamins and minerals.

8. Do not abuse fats. The SEEN indicates that it is not necessary to eliminate them but to reduce the quantities and incorporate them into the diet through olive oil. In addition, the way of cooking directly conditions its consumption, so it is best to opt for grilled, juice or cooked dishes.

9. Eat ice cream occasionally. It is recommended to take them in a timely manner and knowing their nutritional composition. In the case of desserts or snacks, it is best to replace ice cream with fruit or dairy desserts. Experts remember that both sweets and ice cream are not essential foods in a balanced diet.

10. Increase physical activity. In order not to gain weight, it is important to do moderate or light physical activity at least four or five times a week. With the good weather, you can take advantage of it to do outdoor sports but always avoiding the central hours of the day.

The expert reminds us that once the summer is over, "we must continue to maintain a balanced diet and healthy lifestyle habits in order to maintain an adequate physical condition that allows us to resume our normal work activity and routines normally".

SEE ALSO: How I Lost 17 Unwanted Pounds

What To Do in Case of Food Poisoning


Why do you have to be careful in summer when eating eggs or mayonnaise? In the summer months, mothers often repeat ad nauseam that you have to be careful with certain foods, especially if you eat away from home. The reason is simple, during this time food poisoning increases due to eating foods that contain toxic microorganisms.

What To Do in Case of Food Poisoning


Summer poisonings are more frequent for two main reasons.

"On the one hand, because natural causes favor it, since bacteria, which are present in the soil, air or water, grow faster in the hot months (they need temperatures between 36 and 37 degrees Celsius to live and reproduce) and on the other hand, there is a greater tendency to eat outdoors (barbecues, picnics, swimming pools, travel, etc.), where security controls are not the same as in a home kitchen."

Among the main mistakes that are made to increase the risk of intoxication, the specialist points out maintaining inadequate storage temperatures, undercooking food, improper hygiene and leaving products cooked at room temperature for several hours.

The severity of a poisoning and the symptoms a person has will depend on the amount of contaminated food ingested, the person and the type of organism causing the contamination.

The first symptoms usually appear between 2-6 hours after ingestion. The most common are stomach upset, diarrhea, fever, vomiting, abdominal cramps, dehydration, general weakness and headache. "The people who are most susceptible to this type of illness are children, pregnant women, the elderly and individuals with weakened immune systems, so we must pay special attention to these groups," he adds.

The foods that cause the most poisoning


Among the foods that most often cause food poisoning, we highlights:


Eggs
This food may contain the bacteria Salmonella, which causes diarrhea, vomiting and fever. The risk of intoxication is greater when consumed undercooked, with the yolk soft, or raw, in the case of mayonnaise preparation.

"A good option is to opt for pasteurized eggs, since this process eliminates possible bacteria."

Mayonnaise
According to the specialist, homemade mayonnaise is the ideal way to avoid poisoning, the problem is that the risk of contamination is great if there is a lack of hygiene and handling.

"You should never eat mayonnaise in packages or containers outside the refrigerator," he says. "It is preferable to take mayonnaise, served in individual disposable airtight bags."

Green leafy vegetables
Green leafy vegetables offered in buffet restaurants may contain hidden bacteria. The expert points out that in these cases it is not enough to wash them with water (unlike at home, where the product can be sanitized in this way), it is necessary to disinfect to eliminate microorganisms.

"Soak the vegetables for about 15 minutes in a solution of water and sodium hypochlorite. For every liter of water we need a spoonful of hypochlorite of good origin and without smell", he adds.

Meat
Meats may also contain bacteria such as Clostridium perfringens. The meat must always be kept at a temperature of less than 5ºC and, at the moment of consumption, it must be eaten well done.

What To Do in Case of Food Poisoning - Seafood


Seafood
Raw or improperly cooked shellfish may contain harmful viruses and bacteria. To avoid intoxication it is necessary to follow some handling and hygiene measures.

Thus, we should make sure that they have a good smell and a bright appearance (although the colour of the mussels does not always reflect the quality, but indicates whether they are female or male). In addition, the shells of clams, cockles, mussels and oysters must be hermetically sealed. If they are not closed it means that the animal is no longer alive. The liquid that sometimes comes out of the shells must be clear, abundant and smelling of the sea.

Sausages
The sausages must be removed from the original packaging and stored in containers with lids.

"When serving, use a fork to pick up individual slices, avoiding handling the food with your hands," he says before adding that it is best to eat it within two days after opening. "If you see that the sausage has a change in coloring, this is a sign that the bacteria are already present", he insists.

Canned products
Canned products have an internal varnish that preserves their contents; however, small bumps can break this protection. When opening a can, make sure there are no bubbles, as if it were fermenting.

"If we open a can and do not want to consume all its contents, it is best to remove it from the packaging and store it in another container with a tightly closed lid and consume it in up to three days," he says.

Hot Dog
Finally, the specialist points out that hot dog sausage can carry the bacterium Listeria monocytogenes. To avoid eating sausages that are not refrigerated, they need to be cooked for five minutes.



How to treat food poisoning


In most cases, the poisonings are mild and symptoms disappear within two to three days, when contaminated food is completely eliminated.

"However, food poisoning can be aggravated, even leading to the death of the affected person, although these extreme and very rare cases are caused by Clostridium botulinum poisoning, which causes botulism, for example".

In general, the following steps can relieve symptoms of food poisoning and prevent dehydration in adults:

  • Drink plenty of fluids such as fruit juices, caffeine-free drinks, and broths to replace fluids and electrolytes.
  • Drink small sips of clear liquids or crushed ice if there is still a problem with vomiting.
  • Gradually reintroduce foods. We can start with soft, easily digestible foods such as rice, toast or bread, cereal, lean meat, applesauce and bananas and avoid fatty, sugary, dairy, caffeine and alcohol foods until full recovery.
  • Infants and children have special concerns. They are likely to become dehydrated more quickly from diarrhea and vomiting, so consult your pediatrician.
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10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight


Are you looking for an effective diet that allows you to lose weight quickly? There are many diets that promise to help you regain your ideal weight without much effort

Experience has taught us that espresso diets don't work, but these ten breakfasts will help you lose weight quickly.

Easy to prepare, nutritious breakfasts, Want to Know More, Stay till the end Remember to Share This With Your Friends.

10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight


Ten low-calorie breakfasts that will make you lose weight quickly


Here are ten recipes to help you prepare delicious low-calorie breakfasts that will speed up your metabolism and make it easy to lose weight.

1. Eggs with sautéed vegetables: In a frying pan with a little oil, place the vegetables of your choice with thyme and salt, sauté them and add 2 eggs at the end.

2. Melon with yogurt and cereals: To prepare this recipe, cut a melon into small pieces which you will mix with a glass of yogurt and 30 grams of cereals.

3. Yogurt, strawberries, banana and almonds: In a blender place a banana, eight almonds, fifty grams of strawberry and a glass of yogurt; beat everything and enjoy this delicious drink.

4. Cinnamon and quinoa apples: Cook the quinoa until it is al dente, then add two caramelized apples and sprinkle them with cinnamon powder, a delight for the palate!

Avocado and eggs


5. Avocado and eggs: This recipe only requires that you take some boiled eggs and combine them with half an avocado. Season with lemon, salt and a little olive oil.

6. Asparagus with salmon: This is a real low calorie but very nutritious breakfast, combining 100 grams of salmon with 150 grams of asparagus in a dish.

7. Super complete breakfast: Add in a bowl thirty grams of oats, two tablespoons of chia, one hundred and fifty grams of hazelnut milk, goji berries and honey.

8. Tofu and eggs: Take the chopped tofu and fry it with oil, onion, garlic, mushrooms, corn and peas. Then, beat the eggs and pour them on top; stirring constantly.

Egg and spinach omelette


9. Egg and spinach omelette: You must cook the fresh spinach first for five minutes and then add two whipped egg whites. Stir until well cooked.

10. Cottage cheese: This is an excellent choice for breakfast. All you have to do is spread a hundred grams of this cheese on a slice of bread. You'll be more than satisfied.


RELATED: Low Carb Desserts - Low Carb Coconut Chia Pudding with Goji Berries

Thank you for taking the time to read this article. If you used this information, share it with your friends and family.

Pavlova: Divine Dessert, deliciously crispy and fluffy at the same time


This recipe was created in honor of the Russian dancer Anna Pavlova during her tour in New Zealand and Australia. Who is the creator of this deliciously refined dessert is controversial - but we don't care about that, as long as it tastes good. And it does, very much so!

Pavlova - Divine Dessert, deliciously crispy and fluffy at the same time


INGREDIENTS

MERINGUE

3 egg whites
1 cup sugar
1 teaspoon cornstarch
1 teaspoon white vinegar
1 teaspoon vanilla extract
1 pinch of salt

CHANTILLY CREAME

1 package whipped cream
2 tablespoons powdered sugar

FRUITS

2 cups of different fruits: Kiwis, raspberries, peaches, grapes, etc. and cut into portions

PREPARATION

STEP 1

Beat the egg whites until snowy and slowly add the sugar. Carefully fold in the cornstarch, the vinegar and the vanilla extract. To one third of the meringue spread on a baking sheet laid with baking paper with a diameter of about 20 cm. Using a pastry bag, sprinkle the other two thirds on the "bottom" to make a crown and bake at 100 degrees (or less) for 2 hours. He is done as soon as the outer shell is hard. Turn off the oven and leave it for a few minutes with the door halfway open. Then remove from the oven and let cool.

STEP 2

Beat the cream and add the sugar.

STEP 3

Put the meringue on the plate, top with cream and garnish with fruit.

Pavlova meringue-based dessert


If you already buy a finished "Chantilly Creame" and contain this vanilla, you do not need to add extra vanilla extract in the meringue itself!

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The Cucumber Diet: the 7-day plan


If you want to get in shape for a special occasion, or just want to get fitter in general, the cucumber diet is just the thing for you!

The Cucumber Diet - the 7-day plan


THAT'S HOW IT'S DONE


Clearly, with this form of diet, fresh vegetables are the main ingredients and can be eaten in bulk. The cucumber helps cleanse your intestines, aids digestion, detoxifies the body, eliminates water retention and boosts your metabolism. If you also want to do something for your skin, you're in the right place with cucumbers.

Breakfast

Mix 200 g sliced ​​cucumbers with a skinny yogurt. If you are still hungry after that, you can eat two peaches or one apple. The whole thing is accompanied by a cup of green tea.

Lunch

The lunch consists of a large bowl of cucumber salad and a slice of toasted whole wheat bread. To add a little more variety to the diet, you can replace the bread with boiled potatoes.

Variants: three slices of toasted wholemeal bread with tuna or 2 eggs with 150 g of white meat.

Afternoon snack

Fresh fruit, fruit salad and smoothies are particularly suitable for this.

For a delicious smoothie with cucumber we would even have a recipe in store, you for it:

  • 1 cucumber
  • 20 g of almonds
  • 1 apple
  • ginger
  • a handful of spinach
  • Almond milk to dilute

This smoothie is a source of iron, calcium, fiber, magnesium, vitamin A, vitamin K, vitamin C, vitamin B, vitamin E and many more. Mix all ingredients with a blender or blender.

Dinner

Prepare a fruit salad with 300g of fruit. In addition you eat 200g yoghurt. If you want, hand over a handful of walnuts.

It is important that you drink a lot of water and unsweetened herbal tea throughout the day.

RELATED: Health Benefits of Cucumber Water

Foods That Boost The Immune System and Help Your Defenses


Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod

Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental

All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us

Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

RELATED: 13 Foods That Can Prevent Cancer - Based on Studies


A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

11 Home Remedies to Prevent Hair Loss


When it comes to hair loss, we must understand that there are many factors involved, not just the application of dyes or hair chemicals that can cause the strands to break off from the scalp. Poor nutrition or congenital diseases are also the cause of such uncomfortable situations. This time we will talk about the best home treatments to prevent, combat and end hair loss, so try to get them done as soon as possible.

11 Home Remedies to Prevent Hair Loss


Alopecia does not only affect women, as in fact it is men who suffer from this disease and it is very difficult for them to combat the problem, this is due to the level of stress to which they are exposed.

Olive oil to prevent hair loss

Apply a few drops from root to tip and repeat twice a week for a month.

Garlic and its qualities care for your hair


Its antioxidants and minerals work quickly, you only need to crush one or two cloves of garlic, spread the result on your scalp and massage it gently for about 10 minutes, then rinse with plenty of water.

Beetroot


You must crush or blend the beets, then spread the liquid on your hair and apply a little pressure or massage to stop the hair loss.

Onion juice


Onions have qualities that regenerate the hair strands and prevent them from falling out. All you have to do is take an onion, blend it and apply the result to your hair or combine it with your daily shampoo.

Nettle


In natural shops they sell a nettle cream or lotion for hair loss, this should be applied to your hair 3 times a week.


Egg whites


The proteins that make up the egg are ideal for improving the health of hair strands. Ideally, you should mix at least 2 egg whites with your shampoo or spread them directly on your hair.

Cabbage


Boil several leaves of green cabbage and wash your hair with this water, also, rub the leaves on the hair root up to the ends so that the frizz, dryness and brittle ends disappear.

Rosemary oil


It has the same benefits as olive, castor and coconut oil and its application is exactly the same.


RELATED: Hair Loss in Women - Causes and Solutions

Almond oil


Prevents hair loss and improves its appearance to 100%, once you start using them you will notice the positive changes.

Green tea


Not only does it combat intestinal problems and overweight, it is also effective for hair health. Rinse your hair with green tea at room temperature 3 times a week and you're done.

Aloe Vera


The hair regenerator par excellence and the most used worldwide. Crush a crystal of aloe, spread it on your hair and friction the scalp and strands for 30 minutes, then wash your hair normally.

Cleaning the House is as Bad for Your Health as Smoking 20 Cigarettes a Day


Cleaning your home can be harmful to your health if you do not take the proper precautions. The use of chemicals can trigger a number of problems in people's lung systems, and women are often the main victims. It can even be as harmful as smoking 20 cigarettes a day.

 Cleaning the House is as Bad for Your Health as Smoking 20 Cigarettes a Day


A recent study published by the Society's American Journal of Respiratory and Critical Care Medicine shows that the absence of prevention habits during both domestic and industrial clean-up days can have an impact on people's lives.

The increasing decline in lung function in women working in cleaning is comparable to smoking 20 cigarettes a day," the study findings report.

The study conducted at the University of Bergen in Norway shows that the pulmonary system is beginning to have problems in its normal development due to the presence of chemical particles that cause irritation to the respiratory tract.

More than 6,200 people aged approximately 34 years in Norway underwent the study for more than 20 years. The results reflected airway conditions, the same characteristic as those seen in smokers.

The proper functioning of the lungs is determined by measuring the amount of air a person can exhale by force. "The scientists noted that the volume of air a person is capable of expiring per second has decreased by 3.6 ml per year in women who clean their homes and 3.9 in those who make their living in this way.

In summary, the air that women who clean their homes as a daily routine manage to exhale decreased 4.3 ml per year, while the air that women workers in the cleaning area exhale decreased by 7.1 ml. A figure that worries researchers.

Experts point to the irritation of the mucous membrane lining the lungs as a logical reason, which will increase in intensity if the exposure is permanent over the years.

It is essential to take action for it, but it is not that you are going to stop cleaning. Just do it the right way. "These chemicals are usually unnecessary. Microfiber and water fabrics are more than enough for most cleaning, "explained Øistein Svanes, author of the study, to the British newspaper The Independent.

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