Nutritional value of turkey breast

White meat is chicken meat, turkey, rabbit and some parts of pork. They are called so because they have a lower iron content than red meat, which makes them have a paler color. These meats are the most recommended by nutritionists since they have less fat.

In this way, the turkey is a healthy, natural and appetizing food, rich in quality proteins and vitamins of group B. In 100 grams of turkey breast we find a rich and varied nutritional composition:

Calories 100 (Kcal)
Water 75 (g)
Proteins 24, 12 (g)
Fat 0.99 (g)
Iron 1 (mg)
Calcium 8 (mg)
Zinc 1.80 (mg)
Phosphorus 222 (mg)
Potassium 333 (mg)
Sodium 46 (mg)
Vitamin B12 0.52 (mcg)
Cholesterol 45 (mg)

How many calories per slice has the turkey breast


The main component of the turkey breast is water (75%), which makes it a product with low calories.

In fact, this meat contains fewer calories (100kcal per 100 gr), fat and cholesterol than chicken breast, pork loin or lean beef.

Containing little fat and a high level of protein, the turkey breast is ideal for anyone but, especially, for those who want to lose weight and for those who practice a lot of sport and aspire to gain muscle.



Properties of the turkey breast


Vitamin B12: foods of animal origin (such as turkey) are rich in vitamin B12 (cobalamin), necessary for the formation of red blood cells (along with iron and folic acid), improve heart health, prevent poor circulation and prevent anemia.

Valuable proteins: it is an outstanding source of proteins of high biological value, very appreciated in childhood, adolescence and pregnancy, stages in which a greater contribution of this nutrient is required. In addition, the organism absorbs proteins of animal origin more easily than those of plant origin.

 Valuable minerals: although it contains less iron than red meat, turkey is still a good source of this mineral. Likewise, it has a high amount of zinc, which intervenes in the mineralization of bones and reproductive organs.

Few purines: an excess of these components can increase uric acid in the blood, which could accumulate in the joints and produce gout. The turkey is poor in purines, so it is beneficial for people with obesity, hyperuricemia or fatty liver problems.

Vitamin B3: its high content in niacin or vitamin B13 make it an almost indispensable food in our basket. This vitamin gives us energy, nourishes the brain, improves circulation and maintains good skin health.

Digestive: turkey breast is easy to digest, so it is a useful option for children and people with delicate stomach or stomach problems.



Nutritional value of turkey breast: which is the best


How turkey breast is made

Turkey meat accepts many types of preparations. All are healthy and simple:

Iron and oven: these are the most recommended options for eating turkey breast since these types of cooking do not add just a few calories to the food.

Dressings: you have to use a little olive oil as possible, season the meat with spices or add white wine if you want to fluff.

Juicy: so that it is not dry on the palate, you can marinate the pieces with lemon juice, oil, and spices. Let the mixture soak the meat 2 hours before cooking.

Accompany with vegetables: consume the turkey breast with antioxidant foods, such as vegetables, fruits, and herbs in the same food.



What is the best turkey breast


When choosing the piece of turkey in the butcher shop, delicatessen or supermarket, it is preferable to opt for the thigh and sirloin, instead of the breast. If we can, it is better to ask us to cut the turkey drumsticks in fillets, because this part is much less dry.

Do not confuse lean turkey meat with derivatives of this animal, such as cold cuts, sausages, sausages or turkey burgers. These processed products are not as healthy as you think, due to their high content of additives, saturated fats, and salt.

Likewise, the Organization of Consumers and Users collects on its website a list of the best brands of turkey breast, marketed in slices and in plastic containers. Above all, it is important to look at the label and opt for that product that contains more than 50% turkey.

Remember that you can eat white meat 3 or 4 times a week. Although it is convenient to include in our menus, the more vegetables (vegetables, fruits, and vegetables), the better.

Why take creatine


Creatine is a chemical that is found in the body, mainly in the muscles and in the brain. It is also present in red meats and seafood. And, in addition, it can be manufactured in the laboratory.

It is commonly used to improve exercise performance and increase muscle mass in athletes and adults. Therefore, it is often taken as a dietary supplement and achieve greater muscle strength and better sports performance.

In the USA In the US, most sports nutrition supplements, which account for a total of $ 2.7 million in annual sales, contain creatine. Its use is allowed by the International Olympic Committee and professional sports


Benefits of creatine


1. Increases muscle: increases the water content of muscle cells, helping to enlarge muscle mass.

2. Encourages performance: creatine supplements appear to improve the overall quality of training, leading to an increase of 5 to 15% in strength and athletic performance. It seems to favor the performance of rowing athletes, high jump and soccer, although its effect on the sprint may vary.

3. It promotes mobility: some people have a disorder that prevents their body from producing creatine, which can lead to a decrease in mental function, seizures, autism and movement problems. Taking supplements can raise creatine levels in the brain, improve mobility and reduce seizures.

4. Develop strength: a study published in the National Library of Medicine of the USA concluded that the use of creatine during eight weeks of progressive resistance training can increase the strength and without reducing the markers of muscle damage.

5. Increase body weight: many people who ingest creatine can gain weight. This is because this substance causes the muscles to retain water, not because it forms muscle or fat.

How to take monohydrated creatine


Many different dosing regimens have been used to gain muscle strength, however, most use a "loading dose" in the short term followed by a long-term maintenance dose.

The most common shots are usually about 20 grams daily for 5-7 days. And then, maintenance doses that oscillate 3-5 grams daily. Taking high servings of creatine may increase the chance of kidney damage. In addition, they recommend drinking plenty of water before, during and after training to avoid the risk of dehydration.

Some experts argue that taking creatine after training may be a better option than doing it before. However, the differences shown in several practices are small. And the important thing is the accumulation of creatine in the body, not so much the time.

Monohydrated creatine

Creatine monohydrate is the easiest way to find creatine as an individual ingredient. It is available in numerous vendors and Internet stores.

In addition, it is cheaper than other forms that are marketed. You can buy 1 kg of creatine monohydrate for € 17. In this way, if a standard dose of 3 to 5 grams per day is taken, this amount can last from 200 to 330 days.

Different medical authorities consider that a daily intake of 3 g of creatine monohydrate in a person does not pose any health or safety problems, as long as we speak of healthy adults (excluding pregnant and lactating women).

What is Batch Cooking

The 'Batch Cooking' concept helps to better manage meals during the week. It involves preparing large quantities of basic dishes that can be refrigerated or frozen. The idea is that you dedicate only a few hours to cooking to have recipes planned, healthy and at hand the rest of the week.

This method is very versatile, effective and can be adapted to large or small families, even to a single person. But, above all, it is ideal for:

People who do not like to cook, do not have time to do it or have to take food to work.
People who follow diets, since it allows them to organize their menus without neglecting health.
It's about optimizing time, leaving food ready so you do not have to cook every day and come up with more balanced menus. Thus, we save money and time, we eat healthy and more varied.

Ideas for Batch Cooking

The first thing we have to do to carry out an efficient Batch Cooking is to write the shopping list, depending on the number of menus we are going to prepare.

A working week has 10 meals, although there may be several combinations and ingredients (such as cooked vegetables) that can be served in more than one dish.

Think about how many of these dishes can be frozen: if you cook spoon dishes, prepare triple and freeze, always in the portions that are going to be consumed (for one two), and without having to thaw what we are not going to eat .

Program the recipes that endure worst over time for the beginning of the week. Fish or raw breasts, for example, should be eaten on Monday or Tuesday. Etiquétalo everything using a marker pen and paper tape.

Batch Cooking Recipes

It is preferable to choose those dishes, light and tasty, that allow us to make large quantities and freeze later. Potajes, salads, soups or creams are some of the most suitable for this type of preparation. Here are some ideas:

Pea soup

Mix the ingredients (1/2 kg of peas, 12 cups of water, 1 garlic, 4 carrots, 1 onion, 3 stalks of celery, 2 parsnips, 1 turnip, bay leaf and pepper) in a pot.
Let everything boil until the peas are tender.
With a blender, mix the food until you get a creamy texture.


Chickpeas with spinach

Cook 1 large egg in boiling water for 8 minutes. Cool in water, peel and reserve.
Cut 150 gr of fresh spinach julienne and reserve.
Pica 1 can of anchovies of 50 gr with scissors. Heat a little oil in a low casserole, add them and reheat for 5 minutes until they melt.
Add 1 can of tuna of about 100 gr, well drained and set aside 2 minutes. Incorporates 350 gr of cooked chickpeas. Remove from heat and add spinach.
Mix everything and add oil, if it is dry. Serve with the chopped egg on top.
Mango couscous

Prepare the couscous following the manufacturer's instructions.
Heat 1 tablespoon of olive oil in a pan over high heat.
Add 1 clove of chopped garlic, a mango peeled and cut into cubes.
Sauté until the mango begins to brown a little.
Add the couscous, half a cup of raisins, 1 ripe tomato, the juice of 1 lemon, chopped cilantro sprigs and a little parsley.
Pumpkin cream

Peel and cut the pumpkin into cubes, and also 1 onion, 1 leek and 1 potato.
In a pot, let it boil all with a little water, without covering it all. Add salt and cover for 20 minutes.
When it is cold, crush it with a blender, eliminating the lumps.
Potato salad
Boil 4 medium potatoes with skin and 6 eggs. Let it cool.
Cut 1 onion (if it is large) very thin, and peel the potatoes and eggs to sheets.
In a tray, make layers, watered in oil, potato, egg, tomato and onion.
This dish can be served cold.

Vichyssoise (cream of leeks)

Clean 3 leeks and 1 onion, and cut it (only the white part) in julienne.
Peel, clean and chop 2 potatoes. Put them to boil.
In another casserole, add 50 g of butter and cook the leeks and onions over low heat, with a lid, for 15 minutes.
Add the boiled potatoes, beat and let cool 4 hours.
Add salt and white pepper at the time of consumption.
Lentil Salad

Drain and pass a pot of lentils already cooked (1/2 kilo) per water.
Cut 1/2 red pepper, 1 onion, 1 carrot, 2 tomatoes and 4 anchovies very small.
Mix everything with the lentils together with tuna and olives to taste.
You can make a vinaigrette with one part of vinegar and three of oil, salt and 1 tablespoon of soy sauce.
Grilled fish with vegetables

In a pot, cook 2 onions with a little oil, until golden brown.
Add the onion on a baking sheet and on top, slices of potato, with a little salt and 200 ml of water. Cover with aluminum foil and bake at 190ºC for 25 minutes.
Remove the aluminum foil and add a few slices of zucchini on the potato, a drizzle of oil and put it back in the oven another 10 minutes.
Remove the tray again and add 4 fish fillets, 100 grams of grated tomato, garlic and chopped parsley. Place in the oven at 190ºC for 7 minutes.
Cheese tortilla

In a pan, add a little olive oil and 2 eggs beaten with a little salt.
When they are half curdled, at one end add a strip of grated cheese and fold it as if you were making a tortilla à la française.
Once cooked, you can eat it on top of a slice of bread.
Vegetable fajitas

You can use whole wheat or corn pancakes.
In a frying pan with oil, add 2 onions cut in julienne. Then add 1 green pepper, 1 red cut, 1 eggplant and 1 zucchini, all cut into strips.
In another pan, fry a chicken breast, divided into sticks and seasoned with salt and pepper.
Stir the vegetables well and add the chicken with a little soy sauce and vinegar.
Stir until the vegetables are soft.
At the time of eating, heat the fajitas a little in the microwave and refill them.
As you see, the philosophy of Batch Cooking is to optimize time and resources, and make our menus healthier. Take advantage of the weekend to prepare all the food for the rest of the days.

                 Why it is important to rest

Muscle overload or fatigue can be, on numerous occasions, some of the symptoms of intense training and lack of rest.

And is that not recovering from a physical training demanding, hard and attempt can lead to a worsening of fitness and general well-being.

Many times and without knowing, here we can enter a vicious circle: believing that we do it badly, we train harder and the discomfort gets worse. For this reason, it is important to include rest periods in the training routine.

                     What is active rest for?
Experts consider rest as important as training. It is necessary to take care of the body and not subject it constantly to intense training to prevent injuries and discomfort. It is essential to give the body the opportunity to rest in order to avoid muscle overload and the appearance of pain.

During active rest (also called active recovery) exercise is performed. But can you rest exercising? Yes, as long as the exercise is not the same as that carried out during the days of routine training, according to the Spanish Federation of Directed Activities and Fitness.

                         Benefits of rest
One of the main maxims of active rest is to reduce the intensity, whose benefits can be:
- To release toxins: it allows to eliminate toxins that accumulate due to the stress that is suffered when intensive exercise is carried out.

- Recovery: the blood supply increases, which allows oxygen to the muscles and promotes muscle recovery.

- Better performance: when recovering the habitual state of the muscles, it is achieved that these surrender more and better and can return to train as usual.

Active rest is indicated for the training of high intensity but of short duration (one day), both for professional cyclists and amateurs. The body is usually, in these cases, tired but not exhausted, which means that the musculature will appreciate a gentle exercise after an aggressive one.

                 Active rest activities

Active rest exercises are usually done the day after a high intensity workout. This should not exceed one and a half hours, and the intensity should stay below 60-65%. Some activities you can perform are:

- If you choose the bicycle for an active rest session, do it at low intensity and in smooth sessions.

- The activity should not last more than 90 minutes, and must be on flat terrain and high cadence (speed at which the legs rotate) but without accumulating fatigue The goal is to keep active, but without forcing, or competing or demanding times.

- You do not have to do the activity on top of the bicycle. You can do stretching, walking or a light running race to increase blood flow and oxygenate muscles.

After the session of moderate intensity, spend 5 minutes to stretch the muscles to improve performance and prevent ailments. Concentrate, especially, on the quadriceps, hamstrings and buttocks, since they are the areas that work the most in cycling and, therefore, the most harmed.

Complete rest

Total rest (or passive recovery), as opposed to active rest, consists of completely eliminating physical activity. That is, take a break and do nothing. It is usually done after a demanding competition or a longer intensive training or to prevent injuries.

Before the first symptoms of fatigue, you have to park the bike and try to get enough sleep (at least 8 hours and nap, if necessary). Rest will depend on each person; we do not all need the same. Everything will depend on your physical shape, your health and your mood.

                 What is the deadweight

The deadlift is a bodybuilding exercise, which involves lifting a heavy load from the ground to an upright position and lowering it again.

At first glance, it may seem very simple. However, it is a complex exercise, difficult to perform and may represent a risk of injury to the back, if not executed correctly (especially if we are beginners).

              

             How the deadweight is done

This physical routine can be a difficult lift to master. This small guide can help us know how to perform the deadlift without risks:

1. Before starting with real weights, best use only one bar (without weight) to make sure that the grip is stable and the arms are not

2. The basic movement consists of separating the feet to the width of the shoulders with the bar on the floor.

3. The toes should be under the bar.

4. Bend your legs keeping your back straight.

5. Grab the bar with your palms facing down or with a mixed grip, that is, with one hand facing up and another facing down. The hands should be spaced a distance of shoulder width apart.

6. Keep your head up, with your eyes fixed on one point, your back straight and your chest pointing up.

7. Before starting the strength, put the body in tension and inspire deeply.

8. With your back straight and your arms fully extended, lift the bar with your legs and push your hips forward. Pull up as explosively as possible.

9. Finish standing with the bar held at waist height. The back continues straight. Keep the barbells as hooked to the body as possible.

10. To leave the bar on the floor bend your legs, back straight and head up.

The deadlift should be a quick and powerful lift driven by the legs and buttocks, the two muscles most worked in this movement.

                    Deadweight benefits

- Improved posture: increases the central strength and stability of the body. In addition, it acts on all the muscles responsible for the posture and allows you to keep your back straight during daily activities.

- Muscles more worked: this exercise involves the main muscle groups (especially glutes) and focuses on the lower and upper body. The gluteal area is one of those responsible for the stability of the lower extremity.

- Increase cardiovascular capacity, if performed at high intensity.

It can prevent discomfort: it increases the strength of the muscles around the tendons and ligaments. By supporting the joints in strong muscles (in the hamstrings) it is highly functional to avoid possible unnecessary injuries.

          Deadlift sumo and Romanian deadlift


The sumo dead weight and the Romanian deadweight are the two main variations of the traditional deadlift. The difference is in the muscle that runs.

The sumo dead weight allows you to lift more weight because the lifting angle is different. In this variant, the feet are placed in front of the bar, widely separated from each other. This wider placement allows raising the arms between the knees.

This positioning of the trunk can be easier and more comfortable: the joint movement of the hip and the load in the lumbar area are reduced. The muscles that work most are the abductors and the quadriceps.

The Romanian deadlift has a lower hip flexion than the traditional one. It starts from an initial position in which the hip is in a much higher position and the legs are fully extended. It is a good option to increase work in hypertrophy ranges, maintaining constant tension throughout the movement. Here, the hamstrings work, above all.

As you can see, the deadlift is an exercise that requires technique, strength and the supervision of a sports professional. Remember that there are no bad or harmful movements, but badly executed.

Real food

Realfooding is a lifestyle based on eating what they call "real food" and running away from ultra-processed ones. They are defined as a movement that "defends the right to a healthy diet and that fights (with knowledge and conscience) against the dark side of the food industry".

We understand by real food those foods 100% natural or that have been minimally processed (without their innate properties have been modified). Among these, are:

vegetables, fruits, and tubers
nuts
legumes and whole grains
fish and seafood
raw eggs and meats
herbs, spices and seeds
coffee and infusions


It is, in essence, fresh products, little altered or without label. A real food, generally, only contains an ingredient, which is the food itself, such as an apple, a bunch of beans or a quarter of sardines.

Minimally processed foods
Minimally processed foods are those that are obtained by adding or removing ingredients to make them safer, more durable or more tasty, as indicated by the World Health Organization.

The label of these little manufactured products can carry between one and five ingredients. We talk about extra virgin olive oil, UHT milk, yoghurts and fermented milk, chocolate over 70%, canned legumes or fish.

According to Carlos Ríos, dietitian-nutritionist and creator of the current Realfooding, authentic foods should make up the majority of our diet. The fundamental thing for realfooders is to prioritize plant foods (5 servings a day or a minimum of 800 gr), enjoy the food and cook with fresh ingredients and without additives.

Processed foods
The processed foods would be in the next link. The main component of these products continues to be a true, recognizable and basic food (like frozen fish), but to which a change has been applied to lengthen their life or make it more palatable.

Many processors can create a false impression of being healthy (with vitamins and synthetic minerals), therefore, experts advise checking their composition well. According to the Harvard School Medical, it is important to look at the ingredients list of the products to check their nutritional value (rather than looking at the front label).

Despite this, in the group of processed there are some foods that are beneficial, such as frozen fruits and vegetables, canned beans, packaged carrots, whole grains or frozen prawns.

What is Realfooding? Real food
Ultra processed food
On the opposite side of real food are the ultra-processed products. They are industrial preparations, made from derivatives of other foods to which they have added sugars, flour, refined oils, additives or salt.

We could say that these products do not have any whole food, but they are the sum of mixtures of unhealthy ingredients. These foods are highly caloric, due to their high proportion of sugars and fats, and low amount of nutrients, hence they are related to the development of diseases, such as obesity and type 2 diabetes.

The "empty calories" of the ultra-processed ones are present, above all, in soft drinks, packaged juices, industrial pastries, snacks, prepared pizzas, sauces, instant soups, baby jars, etc. And is that from the nutritional point of view, these products are considered extremely poor, since they promote weight gain and do not provide any benefit to the body.

Realfooding
The realfooders try to eliminate from their daily menus as many processed and ultraprocessed products as possible, and recover the old eating patterns that, according to science, promote a better state of health.

Some of its premises are:

- Recover traditional consumer habits

- Do culinary practices as always

- Return to prepare recipes at home spending more time in the kitchen

- Buy seasonal products

 What is World Health Day

World Health Day is a global campaign in which people are invited to pay attention to a health problem with repercussions throughout the world. It is celebrated on April 7 from 1950, each year with a different theme.

The selection of the subject falls on the Director General of the World Health Organization (WHO), who makes the decision based on the suggestions of the member governments and their workers. In the last five years, World Health Day has addressed the following topics:

Small bites, big threats (2014)
Food safety (2015)
Beat diabetes (2016)
Let's talk about depression (2017)
Health for all (2018)
Other subjects dealt with were blood pressure control (2013), resistance to antimicrobials (2011) or protecting health from climate change (2008).

                                       
 World Health Day 2019

For this year WHO has announced that the motto of World Health Day will revolve around universal health coverage. The goal is to ensure that people in the world have at their disposal "the care they need, when they need it."

According to this institution, millions of citizens still do not have access to medical care in many places, which forces them to choose between taking care of their health or other daily expenses such as food or clothing.

The WHO recalls the reasons why the 2019 motto is important:

Because at least half of the population throughout the world does not have essential health services covered.
Because some 100 million people live in "extreme poverty" since they have to pay for medical care.
Because more than 800 million people (almost 12% of the population) have spent at least 10% of their family budgets on medical care.
The purpose of the program is to achieve universal health coverage by 2030. For this, the organization wants us to understand the meaning of "universal health coverage", that is, what services and support should be available.

In this way, it is aimed above all at people who do have access to health care so that they can understand what life is like for those who do not have it.

       

          What is health

In 1948 WHO defined health with a phrase that is still valid: "Health is a complete state of physical, mental and social well-being". This definition aims to go beyond the idea that health means "absence of disease".

In 1986 the same organization clarified that health is "a resource for daily life, not the goal of life". In addition, he insisted that it is a "positive concept, which emphasizes social and personal resources, as well as physical capabilities."

According to this explanation, health is a complete state of physical, mental and social well-being. Hence, it is widely used for his idea of ​​"complete well-being".

Some experts, however, question this approach of "complete well-being" because they believe that it is something unattainable for most people. For this sector, "health varies for each individual, depending on their circumstances".

For all this, the maximum purpose of the WHO is to make health "one of the fundamental rights of every human being, without distinction of race, religion, political ideology or economic or social condition."

                                   Active aging and health program for older adults

20% of the total world population is over 60 years old, according to data from the World Health Organization. That is, close to 700 million are elderly people, a figure that by 2050 is expected to exceed 200 million.

Faced with these new demographic scenarios, experts have been advocating for years a change in citizen service systems. In fact, in 2012 the European Year of Active Aging was celebrated, an opportunity that the European Commission took advantage of to make visible and value a social issue that concerns the health of everyone.

                                                        What is active aging

Active aging is about creating the appropriate environments and circumstances so that older people have a long, full and healthy life. And is that aging is an evolutionary and dynamic process, one more stage of the life cycle of a person.

In this way, the experts flee from the old idea that considered passive, dependent and unproductive old age. The new premises of active aging aim to add health to the years and encourage people to live longer enjoying optimum wellbeing.

   

                                              Determinants of active aging

In order to establish the necessary conditions that allow active aging for all, the institutions consider that there has to be a change in the way of viewing aging, as well as creating adapted environments and establishing systems of long-term care.

But what does it mean to live old age in an active and healthy way? The experts mention 4 basic pillars that describe a dynamic life process of a person over 60 years old:

- Having basic needs met

- Make decisions, learn and grow

- Be physically independent

- Maintain relationships and contribute to society

Active aging encourages all of us to direct our lives, keep diseases (if any) under control and make the most of the opportunities we have within our reach.

                                                      Active aging activities

Living more and better means taking care of yourself at all stages of life, from childhood to maturity. Our past lifestyle will be directly reflected in the way we will live as adults.

Health professionals remind us that during old age (as in the rest of life periods), it is convenient:

- Move more: perform physical activities daily and for at least 45 minutes, such as walking fast, climbing stairs or dancing. Moderate resistance exercises with weights and toning are also beneficial. The Spanish Society of Geriatric Medicine argues that physical exercise can help prevent injuries and influence a faster recovery after a dysfunction.


- Feeding with a head: the menus should include proteins, vitamins and minerals in sufficient quantity, and discard greasy foods since they are difficult to digest. In addition, it is preferable for older people to make several small meals a day instead of a few large ones. They should prioritize foods with fiber to avoid constipation, a recurrent problem in these ages.

- Socialize: keep and take care of family relationships, meet friends, start new hobbies and share experiences helps us to stay active and have better mental well-being. 53% of seniors start new activities after 65 years of age, according to the White Paper on Active Aging by IMSERSO.

As you can see, the contribution of the elderly to society is invaluable. Hopefully tomorrow we all have the opportunity to continue contributing knowledge and experience in different areas, and thus put our grain of sand to make this world a better place for everyone.

What is Finger Food

Finger Food is the latest foodie trend that presents tasty, appealing and healthy recipes for eating without cutlery. The English translation of this term is "food eaten with fingers", which are the main protagonists of this new gastronomic formula.

Although this type of preparation is usually associated with tapas or rations that are taken as snacks, the Finger Food concept includes sophisticated, nutritious and elaborated dishes with quality foods.

Ideas for Finger Food

Although the Finger Food concept was born in the world of hospitality and catering, today it has become commonplace and accessible to everyone.

Some characteristics of this way of eating are:

- Fusion: transform the dishes and combine the delicate with the informal.

- Small doses: the size of the portions is important. What is prepared should be able to be caught with the fingers and eat, at most, in two bites.

- Moderation: the basic premise is less is more, that is, less quantity and more quality. This means that the amount of food on the menu is reduced, but opting for the most appropriate, seasonal and fresh.

- Lightness: Finger Food are light and healthy culinary preparations, based mostly on vegetables and without fatty foods (no fried or sauces).

- Ambient temperature: they should not be served excessively hot, but at a warm or ambient temperature, so they should be prepared with a little advance notice.

- Starters or main courses: Finger Foods are not limited to starters but can represent a main dish or even a dessert.

Finger Food Food
One of the objectives of the Finger Food is to synthesize in a single bite all the flavors that can be concentrated on the plate. When a recipe is prepared to eat with your fingers, its diversity is interesting, that is, it mixes different textures, colors and flavors. All this gastronomic amalgam is a creative, exotic and attractive appeal for our senses: sight, smell, taste and touch.

These individual bites, which include sweet and salty versions, can be more or less simple, hot or cold, depending on our imagination and taste:

Creams
Rice (risottos)
Skewers
Small salads
Vegetables (tomatoes, zucchini ...)
Sandwiches

Easy finger food recipes

The options to create this type of tapas to eat with your fingers are endless, as many as the originality of the chef. We can rely on traditional dishes such as croquettes, tortillas, cheeses or sausages and then add a little bit of grace and ingenuity.

1. Cherry with ham toast: put the tomatoes in the oven (with olive oil, balsamic vinegar, sugar and thyme) until they are confit. Then add them on small toast with Iberian ham in pieces.

2. Pepperoni bites: spread diced puff pastry dough and place slices of tomato on top. Then on these, put pieces of pepperoni and sprinkle parmesan, salt, pepper and basil. Bake 20 minutes or until the cheese is melted and the pasta is golden brown.

3. Vegetable rolls: put a sheet of rice paper and add thin slices of cucumber, avocado and grated carrot. You can add basil, mint or cilantro, and even a splash of lemon.

4. Skewers of caprese: on a skewer skewer combines a slice of tomato and mozzarella to complete the skewer. Spread with a little honey and sprinkle with sesame seeds and basil.

5. Grilled shrimp with garlic: mix the shrimp with olive oil, salt, pepper, garlic and Parmesan cheese, and bake for 5 minutes. Before serving, garnish the plate with fresh parsley and grated or powdered garlic.

6. Meatballs teriyaki: chicken joint ground with garlic, chives and fresh ginger. Form the balls and bake them until they are juicy. Serve with teriyaki sauce, made with soy sauce, rice vinegar, brown sugar, chopped garlic, ground ginger, water, sesame oil and corn starch.

As you can see, apart from the skill and fantasy of each one, it is key to present the Finger Food in the best possible way. Choose the most suitable containers for each occasion, trays, bowls, dessert plates or cups for creams.

Probiotic and prebiotic foods

In the digestive system coexist about 400 species of bacteria, some beneficial and others pathogenic, responsible for food poisoning. The former contain acids, (such as acetic or lactic acid) that lower the pH of the large intestine and eliminate pathogenic bacteria. These organisms create a microsystem called 'microbiome', whose function is vital for the correct functioning of the body.

And here, nutrition plays a fundamental role, since it is responsible for nourishing this microbiome in a balanced way. There are two ways to maintain this healthy ecosystem: adding live microbes to the system (through probiotics) or helping good bacteria grow (with prebiotics).

Both probiotics and prebiotics are included in the category of functional foods, products that, in addition to having nutritional qualities, also provide additional health benefits when ingested in the right amounts.

What are probiotic foods

Probiotic foods are, according to the World Health Organization (WHO), living microorganisms that, when administered in adequate amounts, produce benefits.

These positive effects come from the action on the intestinal flora, since they promote the development of "good" bacteria (Lactobacillus acidofilus and Bifidus). In this way, they help restore the intestinal flora that may have been altered and strengthen the immune system.

List of probiotic foods

Probiotics are bacteria or yeasts that are found naturally in foods such as:

Kefir: fruit of the fermentation of milk, this food offers advantageous bacteria that regenerate and improve the health of our intestinal flora. Unlike yogurt, it uses different strains in its fermentation, producing an acid-alcoholic reaction.

Horchata: the enzymes of its fruit, the tiger nut, give it digestive properties, which help in the digestive process and treat meteorism (flatulence).

Yogurt: is obtained from fermented milk, but is more acidic and digests better than this (suitable for lactose intolerant). It has lactobacillus bacteria, which favor the balance of the intestine and protect it from infections. Bifidus yogurts also contain bifidobacterium bacteria, which can relieve constipation and prevent cavities.

Miso: fermented soybean paste, used to prepare sauces and soups, which is composed of enzymes that exert a positive effect on the digestion of food.

Fermented milk products are very easy to digest, and can also be used to repopulate or treat damaged bacterial floras, for example by having consumed antibiotics. This is possible because probiotics grow in the intestine, adhere to the mucosa and prevent some harmful bacteria from adhering too.

What are prebiotic foods

Prebiotics are non-digestible food ingredients that stimulate the growth or activity of beneficial bacteria for the organism.

Unlike probiotics, they do not contain live microorganisms, but they do have the property of favoring the selective growth of beneficial intestinal bacteria in the colon.

Like probiotics, prebiotics also inhibit numerous infectious bacteria responsible for food poisoning. But these are "lifeless" substances, which enhance and complement another prebiotic.

List of prebiotic foods

The prebiotics are specific vegetable fibers (oligosaccharides, fructoligosaccharides and inulin) that are found in innate form in vegetables:

- Apple: the pectin fiber is found in the skin of fruits, especially in apples, pears, quinces and plums. In roasted apples, even better because the prebiotic effect increases when cooked.

- Potato: contains resistant starches, also present in rice and plantain.

- Artichoke: it has been observed that inulin, which is found in artichokes, chicory or thistles, can increase the intestinal absorption of calcium and magnesium up to 65%.

- Soy: has oligosaccharides that helps increase the population of Bifidobacterium bacteria and reduce the number of parasites.

Benefits of probiotics and prebiotics

Some of the beneficial effects of probiotics are:

- They can reduce the incidence of gastrointestinal infections.

- Improve the body's defenses.

- They favor the intestinal functions

- Help in the digestion of nutrients, such as lactose or starch.

Among the advantages of taking prebiotics would be:

- They can increase the defenses against pathogenic bacteria.

- They exert a protective effect against acute or chronic intestinal disorders.

- They seem to influence the regulation of intestinal transit, preventing constipation and flatulence.

- They favor the synthesis of some vitamins and minerals (calcium and magnesium)

- Help stimulate the immune system.

Experts advise its use, especially in certain situations such as slow digestion or recovery of the bacterial flora after a digestive disorder (diarrhea). They can help compensate for the lack of food for certain foods due to intolerance.

In a balanced diet (rich in vegetables and low in saturated fats) the presence of probiotics and prebiotics is more than assured. And if we consume them regularly, our intestinal flora and our health will thank us.

The body uses glucose as fuel, but that does not mean that the only source has to be white sugar. The WHO recommends consuming less than 25 grams of free sugars per day (those added to the products), as they provide unnecessary calories and contribute to the onset of obesity, diabetes, tooth decay and cardiovascular diseases.

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Sugar in food

Sugar is a type of carbohydrate that the body uses to produce energy. It can be present in food in two different ways:

Free sugars (or added): monosaccharides (glucose, fructose) and disaccharides (sucrose or table sugar) that add manufacturers or consumers to food and beverages, as well as the sugars naturally present in honey, syrups, juices or fruit nectars.
Intrinsic sugars: they are found in fresh whole fruits and vegetables. There is no evidence that this type of sugar has adverse effects on health.

Sugar is usually added to foods to improve their flavor, as well as to help preserve them (jams or jellies) and balance their acidity (vinegars or tomatoes). However, it is this type of sugar that can cause the most damage.

 

Nutritional labeling

  According to the Spanish Society of Endocrinology and Nutrition (SEEN), it is important to read the nutritional labeling, in the section on carbohydrates and within it, the free sugars or additives that should be avoided. Likewise, they recommend fixing, above all, on salad dressings, sauces, breakfast cereals and vegetable milks. The ingredients appear in descending order, that is, the one with the highest proportion appears first. The sugar appears with more than 60 different names: corn syrup, beet, coconut, agave syrup, brown sugar, fructose, malt barley, brown sugar, carob or beet, etc. In addition, the terms ending with the suffix 'osa' are usually "hidden" sugar, such as sucrose, glucose, dextrose, fructose or lactose.   How many calories does sugar have   Sugar is a carbohydrate and, as such, provides 4 calories (kcal) per gram. Thus, for example, an envelope of 10 grams of sugar provides 40 Kcal. In fact, its caloric content is not much, since it does not reach even half of what the fats have, 9 calories per gram. However, the sugar "fattens" because most of which we usually take comes from the consumption of industrial products (bakery, precooked, etc.), rich in fat and very caloric. Natural foods do not contain half as much sugar as processed foods. The manufactured products will always have more possibilities to contain ingredients refined and added sugars. Therefore, try to eat at least 5 servings a day, between fruits and vegetables, as they provide nutrients, fiber and antioxidants that protect against disease.

How sugar affects the body The body produces insulin to control blood sugar levels and prevent damage to the cells that would cause hyperglycemia. When cells take up insulin, they remove sugar from the blood and store it in the form of body fat. When an excess of sugar is consumed, insulin levels rise too much. Continuously this effect can cause, in the long term, the cells do not react with this hormone, producing an insulin resistance. This metabolic disorder is involved in the increase of diseases such as obesity and type 2 diabetes. An elevated intake of free sugars is also associated with an increased risk of developing cardiovascular and respiratory diseases, in addition to other problems: Weight gain: adding sugar to foods and drinks makes them contain more calories. The more sweetened foods, the easier it is to consume extra calories. Increase triglycerides: triglycerides are a type of fat found in the bloodstream and fatty tissues. A high intake of added sugar can increase your levels and, therefore, increase your risk of heart disease. Dental caries: caries is a proliferation of cariogenic bacteria, which multiply when we eat a lot of sugar (juices, sweets, cookies, etc.).


How much sugar can be taken per day


According to the World Health Organization (WHO), free sugars should represent, at most, 10% of the total caloric intake. This means that, for an adult with a body mass index no greater than 25, this amount would be equivalent to about 12 teaspoons or clods (50 grams) of free or added sugar per day.

However, the WHO recommends reducing the intake to a maximum of 5% to have additional benefits for our health. This amount is equivalent to 25 grams (6 lumps) of sugar per day. Get the idea that a can of soda has about 35 grams of added sugar.

Therefore, at the time of purchase, it is advisable not to purchase products that contain more than 20 grams of sugar per 100 grams.

How to reduce sugar in the diet


1. Eliminate sugary products: run away from the most obvious sources of sugar, such as cakes, muffins, sweets, sodas, and juices. Replace sugary drinks with unsweetened herbal tea, unsweetened coffee or mineral water.

2. Check the label: make the purchase, check the labels of all the products and add the quantities. For example, a 330ml fruit smoothie contains 30.1 grams of sugar (7.7 cubes).

3. Make yourself with integrals: simple carbohydrates (white flour, white pasta, and white rice) can be broken down quickly into sugar in the body. Substitute them for their whole versions, healthier, satiating and with more fiber.

4. Brown sugar, either: sugar is mainly sucrose, a compound of sugar cane or beet. White is almost entirely made up of sucrose. Brown contains 85% sucrose and water and minerals in very small amounts.

5. Escape from artificial sugars: xylitol, mannitol, sorbitol, aspartame, acesulfame-K, cyclamates or saccharin are low-calorie sweeteners that sweeten a lot. They are a useful alternative for people with diabetes but we are hooked on the sweet taste.

6. Sweetened without sugar: substitute sugar for herbs and sweet spices, such as cinnamon, nutmeg, cardamom, vanilla, anise ... You can also use dates, dried apricots, dried plums, applesauce, etc. to sweeten yogurts, masses or smoothies.

7. Eat more vegetables: the sugar in fruits does not count as added sugar. Moreover, they are very healthy if we take them whole. This does not apply to juices. So, a juice never replaces a fruit.


As you see, the experts encourage us to follow a more natural and traditional diet, based on fresh and natural foods, and limiting the most sugary and caloric processed, which can harm our health.

Acetaminophen and ibuprofen are two of the most common analgesic and anti-inflammatory medications used to treat common ailments, such as headache. We often have trouble knowing what the difference between them is. We tell you when you should take one or the other and what recommendations to follow to make proper use.


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Paracetamol or ibuprofen


Most of us use both paracetamol and ibuprofen on a daily basis, because they help us to relieve common discomfort, such as muscle aches or fever. These medicines, which can be purchased without a prescription, usually reduce pain, inflammation and fever.

However, paracetamol and ibuprofen differ in the way they work, in the speed with which they act, and in the time they last in the body. They are also different in terms of the risk of side effects and interactions with other medications.



What is ibuprofen used for?


Ibuprofen is a nonsteroidal anti-inflammatory drug (NSAID), analgesic (calms or reduces pain) and antipyretic (fever decreases). This medication inhibits and blocks certain enzymes in the body, called cyclooxygenases, that are released during tissue damage.

It is an effective medication for pain of mild to moderate intensity accompanied by swelling and inflammation. It is used, above all, for ailments of this type:

Arthritis
Muscle sprains or muscle strain
Inflammatory pictures
Sore throat and pharyngitis
Period pains
Migraine
Symptomatic treatment of fever
Ibuprofen is administered orally. In Spain, tablets of 400 to 600 milligrams are usually prescribed. In general, it is recommended to use the 400 mg tablets and not the 600 mg tablets that are closer to the maximum daily doses, without adding any therapeutic effect.

Adequate doses and side effects


In the recommended doses, ibuprofen is a safe medicine. The Spanish Agency for Medicines and Health Products (AEMPS) establishes the maximum dose of 2,400 milligrams per day, an amount that can vary according to age, weight and person.

Higher amounts than those indicated by the AEMPS may cause nausea, stomach pain, stomach bleeding or ulcers. Due to its mechanism of action, ibuprofen can have a gastrolesive effect, that is, it can damage the protective barrier of the stomach.

According to the Spanish Society of Family and Community Pharmacy (SEFAC), it is important to take precautions when taking ibuprofen in case of heat wave, because it can harm the kidney if there is dehydration, and store it in a refrigerator.



What is paracetamol used for?


Paracetamol is an analgesic drug with antipyretic properties. It has effects on pain and as a regulator of body temperature, and does not treat inflammation.

It is usually recommended to treat mild to moderate pain such as:

Cutaneous lesion
Headache
Musculoskeletal condition
Control of pain of traumatic, dental and postoperative origin
Paracetamol is available in syrup, tablets (500 mg, 750 mg or 1,000 mg), drops or suppositories. The doses can be administered 3 to 5 times a day.

Adequate doses and side effects of paracetamol


Paracetamol is safer than other analgesics but it is not free from risks. The maximum dose of paracetamol is 4,000 milligrams per day. At high doses the negative effects occur in the liver, therefore, it is not advisable to take it in case of liver failure.

It is also advisable to take extreme precautions in the event of a heat wave. In these cases, it is not advisable to take acetaminophen if we have a fever because it is ineffective in treating sunstroke.

As you can see, although ibuprofen and acetaminophen are safe medicines and are sold without a prescription, it is not convenient to self-medicate or consume a higher dose than necessary. Always check with your doctor.

Bikram yoga is one of the last modalities of the traditional technique of India, but with the peculiarity that it is practiced at more than 40 degrees centigrade. It proposes to make a series of asanas in certain cycles and in a moist space, which can improve blood flow and increase our concentration.


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What is Bikram yoga


Bikram yoga is a variant of yoga popularized by Bikram Choudhury in the 1970s, in California. This practice offers two breathing exercises, as well as 26 postures or asanas. The sessions, which last 90 minutes, focus on repeating series of movements that make practically the whole body work.

According to the official Bikram yoga center, the asanas of this modality are the same as those of hatha yoga, that is, the traditional ones (like the tree, the triangle, the eagle, etc.), which are designed to oxygenate the body . In a class the positions are executed in the same order, twice each, and remain in each for at least one minute.

This recent yoga modality is characterized by very special conditions: the temperature of the room must be 40ºC and the humidity of 40%. The goal is to raise the heart rate and exercise the muscles. Although heat is the main difference between Bikram yoga and the traditional one, it is not the only one: the sessions are also longer.

Benefits of Bikram yoga


Advocates of this yoga modality ensure that the hot temperature of the room helps the oxygen reach the muscle tissue and improve blood flow. In addition, studies show that regular practice of Bikram yoga can improve physical strength, flexibility and balance, as well as increase mental clarity and concentration.

The combination of classical asanas and the sauna effect of space can produce positive effects in the organism:

Increase the heart rate
Improve muscle strength
They warm and stretch the muscles: the muscles and tendons are more flexible when they are hot.
They favor blood circulation
Decongest the circulatory system
The temperature and humidity conditions of the room can help the body to detoxify better and faster.

But the goal of sweating is to avoid overheating. The kidneys and the liver are the ones that really filter the toxins so that we can excrete them through urine and feces. More sweat does not necessarily mean more calories burned, but only more fluid loss. It is moving as we burn more calories.

A recent study from Texas State University shows that the benefits of Bikram yoga are not due to heat, but simply to the exercises that are practiced. According to the research, postures and breaths are sufficient in a normal environment, without the need to alter the heat conditions in order to take advantage of their advantages.

Contraindications of Bikram yoga


This type of yoga can be a hard experience for a beginner, due to the excessive heat and intensity of the training, which can be an inconvenience in:

People with cardiovascular problems
People with high blood pressure
Individuals susceptible to dehydration or heat intolerance
If you do not have health problems, make sure you drink plenty of water before, during and after a session. If during the class you feel dizzy or dazed, it is preferable that you stop and leave the room.

This type of yoga requires concentration and, although it is accessible to everyone (except the cases described), it is advisable to start after 12 years.

One of the factors of good health is maintaining a stable and correct weight. Sometimes, losing weight is difficult because there is an underlying disease or a cause that causes us to accumulate fat. Below are some of these conditions that should be known.

Diseases that make weight gain or hinder weight loss
There are several diseases, some of them related to the endocrine sphere, which can cause a significant or sudden weight gain. With the correct diagnosis and treatment, it is possible to control them and maintain an adequate body mass index (BMI).

1. Polycystic ovarian syndrome
This disorder is frequent, as it affects one in 10 women. There is a hormonal imbalance with increased androgen levels in blood, as well as altered cycles in the secretion of estrogen and progesterone. The ovaries may present an increase in size due to the accumulation of fluid-filled cysts that contain ovules, which can not be released. Among the symptoms are obesity, sterility, acne, irregular menstrual cycles and excess body hair. The exact cause of this disease is unknown, although there is a hereditary tendency.

2. Hypothyroidism
The thyroid gland, in the form of a butterfly and located in the neck, secretes several hormones that control the metabolism. These hormones are T3 or triiodothyronine and T4 or thyroxine. When its secretion is insufficient, metabolism slows down and fat deposits throughout the body tend to increase. In addition, edema, intolerance to the cold, swelling of the face, chronic fatigue, low sweating and constipation may occur. The causes of hypothyroidism can be the presence of thyroid nodules or so-called Hashimoto thyroiditis, an autoimmune disease that destroys the thyroid.

3. Renal insufficiency
The kidneys have the function of purifying toxins from the blood and eliminate them with urine, as well as drain excess fluid from the body. In cases in which there is a failure in renal function, there is an accumulation of fluid that can cause a sudden increase in weight.

4. Insulin resistance
When food is ingested, blood glucose levels increase and the pancreas responds by secreting insulin. This hormone allows the entry of glucose into the cells. When there is resistance to insulin, this mechanism of entry fails and there is a feeling of hunger, which is compensated by an increase in food intake, which leads to overweight and obesity.

In parallel, the pancreas produces more insulin and its high concentration in blood, called hyperinsulinism, generates an accelerated accumulation of fat in the adipocytes and reduces the mobilization of fat deposits. Insulin resistance is usually a precondition to the onset of diabetes mellitus.

5. Cushing's syndrome
The cause of this disease is the increase in the secretion of the hormone called cortisol by the adrenal gland. This increase may be due to excessive stimulation by the pituitary gland or may be a consequence of the administration of certain medications. The consistently high levels of this hormone in blood produce various disorders, including the accumulation of fat in the upper part of the body, which generates a hump, protruding abdomen and round, reddened face.