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What is a healthy diet?

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healthy diet

healthy diet

It is important that if we begin to suffer from overweight, not only because of the image but also because of our health, we begin to consider making the decision to make some type of diet based on healthy recipes that will restore our ideal weight.

How to choose a healthy, healthy and balanced diet?

It is very important to know how to choose the most appropriate healthy diet, since depending on the needs we have and our metabolism we will have to adopt a different type of diet.

On the other hand, it must be taken into account that there is a wide variety of types of diets, among which we find positive diets and negative diets. As positive we consider diets that produce a benefit in our body without there being any type of deficiency.

As a negative diet, we understand the opposite, that is, a diet that has nutritional deficiencies that can become very important. For this reason, we should always consult our trusted doctor.

Types of diets

There are several ways to classify diets, however, in our case we are going to separate them into two large groups, depending on the nutrients that are consumed.

Balanced diets

These are diets that contain all the nutrients we need every day, including carbohydrates, proteins, vitamins, minerals, and lipids.

It is the most recommended type of diet, and healthy diets fall within this large group.

Unbalanced diet

When we speak of an unbalanced diet, we refer to a type of diet that lacks a specific nutrient or several of them.

It is a very common type of diet in today’s society, where processed foods are abused, with a large amount of sugar, preservatives, dyes and other substances that are harmful to our health.

Types of healthy diets

There are many types of healthy diets, then we will see the main ones. Each of them has its own advantages.

Ketogenic diet

The ketogenic diet is a type of diet that has become fashionable, since, if done correctly, it helps us lose weight very effectively.

It is based on the high consumption of fats and proteins, avoiding as much as possible foods high in carbohydrates.

The idea is that thanks to the deficit in carbohydrate consumption, our body will consume the glycogen reserves, and will start to burn the fats in the liver to get the energy it needs.

This type of diet is usually based on the consumption of 60% fat, 30% protein and 10% carbohydrates.

Dissociated diet

The objective of this type of diet is a conscious decompensation of the diet, avoiding the combined consumption of foods from different groups, with the aim of forcing the consumption of fats.

That is, it is based on not combining the consumption of foods rich in carbohydrates, with those rich in protein and neutral.

It is a very criticized type of diet since its effectiveness has not been proven, and in many cases, the idea of ​​burning fat in this way is just a myth.

High fiber diet

Dietary fibers are essential nutrients in our diet, due to their beneficial actions in the body and the relationship between their consumption and the prevention of diseases.

Day-to-day habits contribute to higher consumption of refined products and a lower frequency of natural foods in the diet.

There is the substitution of homemade foods for fast foods, which in most cases have a high-fat content and few nutrients, which ends up being detrimental to our health.

How does the presence of fiber in our diet help us?

The consumption of foods low in fiber, for a long period of time, can help the appearance of chronic diseases, such as constipation, as well as much more serious diseases such as cardiovascular or intestinal problems.

Due to the increase in the frequency of this type of disease in today’s society, it is recommended to increase the daily consumption of fiber, which should be 25 to 30 grams for a healthy adult, in order to reduce the risks of developing these pathologies.

A diet rich in fiber contributes to the proper functioning of the intestines, reducing the risk of several serious diseases.

For this reason, simply add some of the following high-fibrous foods to the routine menu: Black bread, oat bran, wheat bran, oat flakes, brown rice, tomatoes, peas, bell peppers, cucumbers, spinach, onions, carrots, cabbage, corn, pumpkin, chard, watercress, and fruits such as grapes, strawberries, walnuts, pear, peach, avocado, banana, orange, among others.

In addition to that, individuals who suffer from belly pressure can add an extra dose of fiber to their diet by adding a tablespoon of flax seeds to a glass of yogurt and taking it daily.

In conclusion, it is important to maintain a healthy diet and include fibrous foods like those mentioned above to avoid various types of diseases and disorders.

Mediterranean diet

When it comes to eating well, it is important that we eat a balanced diet that includes all the elements and nutrients we need.

In this sense, the Mediterranean diet is one of the best that exists, since it is based on fresh ingredients rich in nutrients, which will considerably improve our quality of life.

What is the Mediterranean diet?

The Mediterranean diet is a very balanced and varied type of diet that basically includes bread and pasta as carbohydrates, olive oil as the main fat, wine, vegetables, fruits, legumes and nuts to obtain antioxidants and fiber and fish, dairy products, eggs and poultry as protein sources.

Why is the Mediterranean diet so beneficial?

This is known thanks to its beneficial properties since, in the Mediterranean areas where this type of diet is maintained, cardiovascular diseases, as well as arteriosclerosis, and even degenerative diseases are much lower than the average.

Furthermore, these countries also have a longer life expectancy than average.

The Mediterranean diet implies leading a much healthier lifestyle including the fact that saturated fats are eliminated, the consumption of antioxidants and fiber is greatly increased.

It contains an interesting balance of polyunsaturated fatty acids and the consumption of monounsaturated fats is increased.

The danger of miracle diets

The obsession to lose weight can lead many people to use what is known as miracle diets. That is why we believe it is important to talk about this type of diet in this post.

Someone said that there are as many miracle diets as there are idiots who follow them, and it’s not really such a misguided phrase. The truth is that every two by three new versions appear that become famous.

It is enough that some famous person publishes that he is on a diet, and everyone will begin to follow it and become obsessed with it. In the end, these end up disappearing as it is shown that they are not effective and end up in the crosshairs of nutritionists due to the danger they pose.

That is why it is important to keep in mind that any diet we do will never be miraculous and that it will take some time before you start losing weight and seeing results. Diets that promise to lose weight quickly so never work and are often dangerous to our health.

Therefore, if we want to lose weight effectively, it is essential that we change our eating habits towards healthier ones. If, on the other hand, we continue eating the same as always, we will regain the lost weight and we will even gain more weight.

It is very important that we are clear that it is better to do things well and educate ourselves about food in order to end the bad eating habits that we are used to.

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How to make fresh pasta at home

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Today we are going to prepare fresh pasta at home, it seems very cumbersome but it really is not. Today we show you it and we are going to make it very easy, without using any device, so no one will have an excuse to say that you cannot make fresh pasta at home.

The paste always triumphs among the smallest, so if we make fresh pasta at home with them, we will spend a delightful day in every way. Pasta is a staple food and like all cereals form the basis of our diet, it is healthy and nutritious food.

The problem with making fresh pasta at home is that once you try it, you get hooked because everything you make has a special flavor. Do you remember the meat lasagna that we prepared the other day? Be sure to try it with this fresh pasta recipe and you will see how delicious it is.

How to make fresh pasta

Ingredients

  • 300 gr of strength flour
  • 100 gr of common flour
  • 4 eggs
  • 1 teaspoon salt
  • 1 tablespoon of extra virgin olive oil

Preparation of fresh pasta

make fresh pasta at home

Make fresh pasta at home

In a large bowl. or on the counter directly, we put the two types of flour, we make a hole in the center in which we put the eggs, salt, and oil. Mix a little with the help of a fork, then knead with our hands until we obtain a homogeneous dough that does not stick to our hands.

If you have Thermomix or any other mixer, you just have to put the ingredients and knead.

Once the dough is ready, we wrap it in plastic wrap and store it in the fridge for a couple of hours. We put flour on the hob, divide the dough into several pieces. With a roller, we stretch each piece very well, if we are going to make lasagna we cut a sheet the size of the mold.

If we prefer to make noodles, we roll the pasta very stretched and floured on both sides. We cut the cylinder into thin slices, unroll and we have a noodle. We let them dry a bit, I use a roller between two doors of a kitchen cupboard.

Once we have cut all the noodles, we put a saucepan with water to boil and we cook them. Once cooked, drain and add to the sauce that we like the most.

Let’s go! Today everyone to prepare fresh pasta at home … Then remember to prepare for example some spaghetti carbonara and tell us how are you …

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How to make Smoothies Shakes?

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Smoothies Shakes

Smoothies Shakes

Looking for how to make Smoothies and Shakes? You should know that they are the easiest and fastest way to maintain a healthy diet. These provide us with the nutrients and vitamins that our body needs, and help us stay active throughout the week.

So if you follow the tips that we will tell you below, they will be super easy to do and best of all, they are delicious.

Taking shakes and smoothies brings us many benefits to our daily life. Among them we can highlight that: they are a nutritious and healthy food; They are a good option to consume the number of daily fruits and vegetables that our body needs and improve the condition of the skin.

In addition, they help us to hydrate the body; they are very easy to digest; they will help you reach your ideal weight; They are perfect to camouflage those fruits and vegetables that we do not like to consume and contain high vitamins.

Do you have the mixer ready? Learn how to do them with these 5 easy steps.

How to make a smoothie or fruit shake?

Next, we are going to teach you how to make smoothies and fruit shakes in a simple way and in a short time, with which you will achieve delicious and very healthy results.

They are the ideal way to start the day and are also perfect for a snack when the “bug” hits us.

The word Smoothie comes from the English Smooth which means smooth, and they were invented in California in the 60s. In recent years they have become the reference drink thanks to its many benefits.

It is a preparation based on fruits and/or vegetables generally mixed with dairy products such as milk or yogurt and some sweetener such as sugar or honey.

Making Smoothies is very simple, you only need your favorite fruits and vegetables and your  Blender or Smoothie Maker.

How to make Smoothies and Shakes in 5 steps

There are a thousand combinations and varieties, so our recipes are always open to modifications, according to the taste of each one. Let your imagination fly and tell us your best recipe in the comments!

The most recurrent questions in these cases are what should I put in a smoothie? The answer is very simple, basically whatever you want! as long as you follow a few simple rules.

Do not hesitate to use your favorite fruits and vegetables, especially taking advantage of those you have at home, to never waste any food.

Here are the essential steps to get your perfect smoothies and shakes.

Step 1: Choose your liquid foundation

You should always start the recipe with 1-2 cups of your preferred liquid ingredient. There are thousands of options such as plain yogurt or flavored yogurt, natural fruit juice, coconut water or milk in all its varieties (cow, soy, almond, coconut …).

Add it always first in the blender, before entering the fruit, vegetables or ice This will prevent damage to the blades and lengthen its life.

Step 2: Choose your favorite fruits and/or vegetables

Now it is the turn of the fruit and/or vegetables and for this, there are innumerable combinations. The most popular ingredients are Strawberry, Raspberry, Kiwi, Banana, Banana, Watermelon, Melon, Mango, Apple, Avocado, Spinach, etc. Do not hesitate to let your imagination run wild and use your favorite ingredients or others that you find interesting! As for the quantity, it is about trying little by little.

Some fruits such as Watermelon contain more water, so you will have to add little by little until you achieve the desired creamy texture.

Step 3: Add thickeners

Add somebody to your Smoothie and adjust the creaminess based on thickeners to achieve the ideal texture. Depending on the water content of the fruits or vegetables chosen, we will add more or less amount of thickener.

For this, you can use ingredients such as Oats, Peanut Butter or other nuts, seeds ( flax, Chia ”/]…), Coconut, Oats, Ice, Yogurt, Kefir, etc.

Step 4: Sweeteners and Flavorings

Next, it’s time to add that different touch to our shakes. It is always advisable to use seasonal fruits that will be sweeter and cheaper. Even so, many times we will have to correct the degree of sweetness of our preparation.

To this, we can add a sweetener such as honey, Maple Syrup, Cinnamon, Mint, Sugar brown or cane, dates, figs, nutmeg, etc.

If you want your shakes to be healthier, choose fruits that already have a high natural sugar content and that way you will start from a good base.

Step 5: Enhance the nutritional properties

Finally, we have the option of adding ingredients that help us enhance the nutritional properties of our recipes. This part is optional but highly recommended.

Among the ingredients, we can include Royal Jelly, protein powder, flax, sprouts, probiotics, Fish Oil, Cocoa powder, Goji Berries, etc. All these ingredients will turn your Smoothie into a Super Smoothie!

Now you know how to make Smoothies, finally, once all the ingredients have been shaken, you can store it in the fridge and enjoy your rich and healthy Smoothie.

If you also want to learn a couple of tricks to make your Smoothies and thus reach another level, don’t forget to visit Smoothie Tricks, where you will learn all you need.

Do you need more reasons to join the Smoothie trend? Now you know the great nutritional importance they bring you and that they are very easy to prepare and are ready in less than 5 minutes. Get down to work with our simple steps and enjoy the best Smoothies with the whole family!

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Differences between Vegan and Vegetarian

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Vegan and Vegetarian

Vegan and Vegetarian

Although it seems relatively recent, the truth is that the vegetarian diet has been around for a long time. Some historians date its existence to at least 700 BC, so it is nothing new or fashionable.

If it is true that in recent years due to the type of diet that we have and that society is becoming increasingly aware of the world around it, this type of diet has been growing in popularity, and now it is something that is already in everyone’s mouth.

That is why in this post we have wanted to analyze the differences between vegan and vegetarian, showing what similarities and disparities they present.

We will also analyze how these types of diets impact our health and the environment that surrounds us, in order to determine what benefits and disadvantages they offer compared to other types of diets.

You should know that the Vegetarian diet includes several types of sub-diets, which vary according to the foods they include.

That is, to understand it in a simple way, vegetarianism would be the mother diet, which contains other diets derived from it, such as Veganism, which is one of the strictest aspects.

This type of diet, in addition, is usually followed not only for food issues but for different reasons such as health, religion, environmentalism, or ethics among others.

In our blog, we have a multitude of healthy vegetarian and vegan recipes, very rich. In the event that one includes animal milk, we always give a vegan alternative, such as substituting said ingredient for any vegetable milk to taste such as coconut milk, rice, oatmeal, soy, etc.

Vegetarian diet

Vegetarians are people who do not consume any type of meat, fish, seafood, or product derived from the death of animals.

They follow a vegetarian diet that is rich in vegetables, fruits, nuts, legumes, and seeds. Depending on the type of vegetarian diet that is followed, this may or may not also include eggs, milk, and its derivatives (dairy products).

What does a vegetarian eat?

A vegetarian is a person who consumes mostly vegetables, fruits, and legumes, and who in turn does not eat meat, fish, or seafood.

Depending on the type of vegetarian diet that is followed, this can also include milk, honey, or eggs.

Type of Vegetarians

As we have already mentioned, there are different types of vegetarian diets, and the main ones are:

  • Ovo-lacto-vegetarians: they are people who do not consume meat, but do consume both dairy and eggs.
  • Lacto vegetarians: vegetarians who in addition to meat also do not consume eggs, but on the contrary, they do consume dairy products.
  • Ovo vegetarians: vegetarians who do not consume any food of animal origin except eggs.
  • Vegans: they are vegetarians who do not consume food or products derived from animals.

There are also other types of diets that are not so strict, which therefore cannot be considered vegetarian, since they really are not, but which share a similar philosophy.

Some examples of them are the pescetarians, who do not eat meat but do eat fish, or the flexitarians, who practice vegetarianism on a discontinuous basis.

From what we can see, the vegan diet is a sub-diet within the great set of vegetarian diets and therefore is part of it.

Vegan diet

The Vegan diet is one of the strictest versions of vegetarian diets, as it does not contain any food or product of animal origin. It is a way of life that tries to reduce animal exploitation in any of its forms.

Therefore, this diet does not contain eggs, dairy, or other animal derivatives, among which we can find common ingredients such as buttermilk, honey, gelatin or carmine, among others.

As you can see, the basis of veganism and vegetarianism is very similar. The big difference is the degree to which each feeding is carried out. Vegetarians, on the one hand, avoid eating animals, but they do welcome the consumption of products derived from their exploitation such as eggs or dairy as long as it is done under appropriate healthy conditions.

Vegans, on the contrary, do not tolerate any type of animal exploitation, regardless of whether it is appropriate or not, and therefore avoid the consumption of any product that originates from such activity.

These have the belief that animals should live freely and not be exploited by humans in any of the variants. It includes food, scientific studies, making clothes or recreational activities.

What does a vegan eat?

A vegan person is characterized by eating a diet rich in vegetables, fruits and legumes, and free of animal products or derivatives of them. That includes meat, fish, seafood, milk, eggs, honey, and any derivative of them.

In addition, apart from food, they also tend to avoid any article that contains materials from animals, or that has been tested with them.

Main differences between Vegetarians and Vegans

Now that we have seen what each diet consists of, we are going to see the main differences, so that we can easily distinguish them.

The main difference is that vegans do not consume any food or product derived from animals, and vegetarians do, such as milk or eggs.

What Doesn’t a Vegetarian Eat?

  • Meat.
  • Fish or Seafood.

What does not eat vegan?

  • Meat.
  • Fish or Seafood.
  • Eggs
  • Milk and dairy.
  • Honey.

In addition, vegans tend to be against any type of animal exploitation, and therefore do not consume any articles made with products derived from this activity such as wool or leather.

They also don’t use cosmetics with ingredients that come from animals or that have been experimented on or tested on.

Nutritional Considerations of Vegetarian and Vegan Diets

When eating this type of diet, it is important to be clear about some key aspects to avoid suffering from anemia or other similar eating problems.

Both vegan and vegetarian diets are rich in vitamins, fiber, and minerals, while low in cholesterol and saturated fat.

If such a diet is not planned properly, it can result in a lack of iron, vitamin D and B12, zinc, calcium, and omega-3s.

Therefore, when it comes to this type of diet, it is essential to be well informed and plan a diet that meets the needs of each person, and that provides us with the nutrients and minerals we need.

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