Benefits of protein shakes

Benefits of protein shakes

December 20, 2021

Protein shakes have several health benefits. Despite having a bad reputation in the past, we are still talking about healthy products, generally of high quality. Proteins are obtained from whey nutrients, so they can be used as supplements in a balanced diet.

First of all, it must be emphasized that there are significant differences between the different protein supplements that can be found on the market. Whenever possible, it is recommended to purchase those based on whey isolates, as the concentration of this nutrient will be higher.

Main benefits of protein shakes

In this article, we talk about the main benefits of protein shakes, as well as the various positions were taken by science on the subject.

They improve body composition

Proteins are nutrients closely linked to the health of lean mass, as they improve its repair and are primarily responsible for the genesis of new tissues. According to research published in Nutrition Reviews, a high protein intake helps improve body composition.

This occurs through two main mechanisms. Firstly, during the periods of a low-calorie diet, there is greater retention of lean mass and thus catabolism is avoided. If, on the other hand, there is a stimulus of strength and the context is high in calories, muscle hypertrophy is stimulated.

They reduce the risk of developing muscle-related diseases

Not only can drinking protein shakes improve body composition, but muscle health as well. There is several evidence confirming that increasing high-quality protein intake significantly reduces the risk of developing sarcopenia in old age. This is indicated by a study published in BioMed Research International.

Sarcopenia is a disease that occurs in the elderly and causes a significant loss of strength and muscle mass. This is limiting and disabling from a functional point of view. The two factors that intervene most in the prevention of this pathology are diet and physical exercise.

They help in the sporting recovery process

Physical exercise causes wear and tear on many tissues of the body, for which a series of mechanisms are put in place that aims to generate adaptations starting from super-compensation.

However, for these processes to take place, there must be a range of nutrients available in the body in adequate quantities. One of the most important is proteins, as they will be responsible for acting on the recovery of lean tissue.

Therefore, drinking protein shakes before or after physical activity can shorten recovery times and improve the efficiency of this process. This has a positive impact and reduces the risk of developing muscle injuries.

How to choose a good protein shake

There are tons of different protein supplements on the market, so doubts may arise as to which option is the best option. The truth is that, in terms of quality-price, it is good to use whey-based products.

Protein shakes can be healthy if we choose them well. Within those with whey protein, it is convenient to choose the isolates, because their protein content is higher, while the presence of sugars such as lactose is lower. This is not the only important thing.

You must also be careful that they do not have added sugars to improve the flavour, in case they are not neutral. At the same time, it is worth keeping an eye on what kind of sweeteners they contain. It is advisable to avoid products that include aspartame; the best ones are those that contain stevia.

Drinking protein shakes can be healthy

Meeting the protein requirement is essential in the diet. This reduces the risk of developing pathologies related to lean mass in the medium and long term.

However, drinking protein shakes should by no means replace a balanced and varied diet. These are simply a supplement that serves to meet some extra needs generated by physical activity or certain circumstances.

Furthermore, it is essential to know how to choose a good product to maximize its benefits and avoid possible negative effects deriving from any additives.

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7 signs that indicate speech problems in children

7 signs that indicate speech problems in children

December 15, 2021

Speech problems in babies are not easy to detect in the first months of life, because since babies do not speak yet, we usually do not focus attention on this aspect. However, when it happens that a child seems to have said something, we are very attracted to the idea that he has started talking.

The child's language develops gradually and so does speech. In the case of language, from the first months, we can see the ways it uses to communicate something to us. They are crying and eye movement, the first elements of language in children.

Then, over time, all the other components of language and speech begin to mature in his brain and it fills with skills to represent the sounds that will shape a clearer, more defined, and meaningful expression.

Stages of language development

Knowing the stages through which language develops in children is useful both for stimulating it and for identifying future problems. A healthy baby begins to use crying as a means of communication. Once you understand that you get something out of this (comfort, food, attention, etc.), crying becomes very frequent.

But the baby has to evolve because we know everything is fine. Not only is crying enough, he must also know the voices of the people around him and some familiar sounds. Its evolution allows it to distinguish the phonic structures that make up the speech it is perceiving, which is why at six months the baby is able at least to differentiate which ones they are.

In this sense, when the child begins to imitate sounds, it is because he has heard and understood them to some extent. However, progress in this regard occurs differently depending on the characteristics of the child and, in some cases, does not even occur.

By recognizing the stages of language development, both parents and specialists can identify that the child is doing well. Delay or inability to develop language properly can be a consequence of speech, speech, or hearing disorders.

Language problems are focused on the disability of perception of the message and/or its expression. These problems are classified specifically and tend to affect the appearance of speech.

For their part, speech disorders are described by the child's difficulty in performing sounds correctly, entailing stuttering or discomfort in joining shapes.

7 signs that warn us of possible speech problems

To identify if there is a problem in the correct development of speech in children, it is necessary to be attentive to the signs that prove it. Depending on the age of the child, we can speak of delayed development or major problems.

So, in order to effectively help our little ones in this important phase, it is necessary to know these seven warning signs:

1. The baby does not have at least fifty understandable words in his vocabulary by the age of twenty - four months.
2. It can imitate the pronunciation of sentences, but it cannot spontaneously generate any expressions.
3. He is able to make isolated sounds, but he is not good at forming words.
4. He does not use two-word sentences, even when he can form words with the sounds he identifies.
5. Avoid using links in sentences, because it communicates through simplification. That is, he prefers to use words that by themselves express everything he is trying to communicate.
6. Has difficulty speaking fluently, such as stuttering and improper articulation of sounds, which can be observed in the volume or quality of the voice.
7. He is a child with no evidence of a disorder; demonstrates good intellectual ability, develops fine motor skills and understands normally.

These signs are considered when they appear permanently up to three years of age. However, we can talk about more serious cases, for example when at the age of four he just begins to say his first words.

What to do when we suspect possible speech problems?

It is common for us to suspect that our child has a speech problem when we notice that compared to other children of his age, he does not express himself in the same way. In this sense, although not all children are the same, when this factor is combined with any of the above signs, it is necessary to consult a specialist.

It is normal for some children to have a late development, this implies that their first words arrive in a longer time than indicated. However, they can evolve favorably and be able to use language normally for the rest of their life.

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The best home remedies for the flu

The best home remedies for the flu

December 10, 2021

Many people prefer to turn to home remedies for flu, despite the wide variety of drug products sold for the same purpose. Ingredients such as garlic, honey, and lemon continue to be a good alternative for calming symptoms and speeding up healing. How to use them? What does science say about their properties?

Research in recent years has begun to evaluate the real effectiveness of some natural ingredients when it comes to calming symptoms such as nasal congestion, phlegm, and malaise. In case of a cold or flu, we, therefore, recommend that you try one of the following recipes.

5 home remedies for the flu

Often the flu matures with each passing day and improves without the need for specific treatment. However, the symptoms are bothersome and can interrupt daily activities. Therefore, it is always useful to know some home remedies capable of giving relief and well-being. Let's take a look at some traditional, but science-backed recipes.

1. Herbal tea with garlic, honey, and lemon

Garlic has always been one of the main ingredients in home remedies for the flu. According to a study published in Trends in Food Science and Technology, it has immunomodulatory properties that help improve the response against viruses. Indeed, its antiviral potential is recognized.

In this recipe, it is combined with honey and lemon, two equally positive ingredients for the immune system. Honey, in particular, is often used as an adjuvant against symptoms such as cough and irritation of the respiratory tract.

Ingredients

• 3 cloves of garlic.
• 1/2 lemon.
• 1 tablespoon of honey (15 g)
• 1 cup of water (250 ml).

Method of preparation

1. To start, mash the garlic cloves and place them in a pot of water.
2. Boil the mixture for 5 minutes and add the lemon.
3. Strain the drink and sweeten it with honey.
4. Consume one cup a day for 3 weeks.

Garlic for the flu.

Garlic is a food with antiviral properties. That is why it is often used in flu pictures.

2. Ginger tea

In traditional medicine, fresh ginger is one of the most used ingredients to soothe cold and flu symptoms. According to an article published in the International Journal of Health Sciences (IJHS), its antiviral qualities are largely due to its content of phenolic compounds, such as gingerol. This, among other things, stimulates the body's defenses and reduces fever.

Ingredients

• Fresh ginger (15 g).
• 1 tablespoon of honey (10 g)
• 1 cup of water (250 ml).
• Lemon (optional)

Method of preparation

1. First, chop the ginger.
2. Then add it to a cup of boiling water and let it steep for 10 minutes.
3. Strain the drink and add the honey and lemon.
4. Drink a cup 2 or 3 times a day for 2 weeks.

3. Elderberry herbal tea

A recent study published in BMC Complementary Medicine and Therapies points to elderberry as a viable option for treating viral respiratory infections. This is largely due to its anti-inflammatory and antiviral effects. Although more studies are needed, moderate use is considered safe.

Ingredients

• 2 tablespoons of elderberry leaves (30 g).
• 1 teaspoon of lime (15 g).
• 1 cup of water (250 ml).

Preparation

1. Bring the water to a boil, then add the herbs.
2. Cover the drink and let it sit for 10 minutes.
3. After this time, filter through a colander and consume.
4. Drink one cup every night before going to bed for 2-3 weeks.

4. Aloe vera, lemon, and honey gel

Aloe vera gel is known for its anti-ulcer and cosmetic properties. What many people don't know is that it also acts as an antiviral.

A review published in the journal Molecules supports these effects and explains that they are due to its polysaccharides. In combination with lemon and honey, its effects are enhanced, as well as having a better flavor.

Ingredients

• 2 tablespoons of aloe vera (30 g).
• 1 lemon
• 1 tablespoon of honey (15 g)

Preparation

1. Add the aloe vera gel to a bowl and mix it with lemon and honey.
2. If you want a more homogeneous mixture, blend it.
3. Consume the drink 2 times a day for 3-4 days.

Note: avoid excessive consumption, as it has a laxative effect.

5. Tisana all echinacea

Due to its concentration of flavonoids, echinacea is used as a supplement to promote well-being in the presence of various pathologies. Evidence suggests that it has positive effects in relieving upper respiratory tract infections. Therefore, it is a good remedy for reducing flu symptoms.

Ingredients

• 1 cup of water (250 ml).
• 1 tablespoon dried echinacea leaves (10 g).

Preparation

1. Bring the cup of water to a boil, then add the echinacea and cover. Let it sit for 5-10 minutes.
2. Filter the drink and drink it.
3. Drink 2 cups a day for 1 week.

Consumption tips

In general, moderate and occasional consumption of these remedies is considered safe. However, it should be borne in mind that they are not exempt from causing side effects. Therefore, before resorting to a natural treatment it is advisable to inquire about it.

Nor should it be ignored that they may have contraindications and drug interactions. In this sense, if you have a pre-existing disease or if you are taking medications, it is best to ask your doctor.

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Christmas star: everything you need to know

Christmas star: everything you need to know

December 07, 2021

The poinsettia is popularly known as a Christmas flower due to its beautiful red and green colors. It comes from Mexico and other Latin American countries with warm climates, although it adapts very well to higher or lower temperatures.

Although it can bloom at any time of the year, it is in December that its flowering is most abundant, which is why it is used for a wide variety of Christmas decorations. The poinsettia is characterized by having bright green leaves that end in a point, which join the bracts (false flowers) of intense red color. There are also in pink, yellow and white.

Tips for having the best poinsettia

To buy the best poinsettia in the store we have to take into account several aspects. Among these, we must make sure that the bracts do not show any kind of stain, color variation, or any sign of deterioration. For its part, the stem must not have cracks or be broken.

We must also consider all the needs of this plant. So, we also buy a pot according to the size, a good substrate, and some fertilizers. To make an effective purchase, read on as we delve into everything we will need to ensure that our poinsettia always remains beautiful.

Substrate and water for the Christmas flower

The Christmas flower needs a moist substrate to grow properly, which does not mean waterlogging, so be careful with overwatering. During the summer, our plant will need to be watered twice a week to keep the soil moist.

After flowering, the frequency of watering can be reduced to once a week. It is important that when we water we do not wet the leaves or flowers. The correct way is to open a space between them and the water directly on the substrate. Also, remember that the pot we choose must have a drainage system.

Compost for the poinsettia

The poinsettia requires our care to stay beautiful. Among them, it includes a substrate with a variety of nutrients, minerals, and vitamins. We check with the seller which is the best product and remember that organic ones are preferred, as they have a positive impact on the environment.

They will probably recommend a liquid fertilizer, as it is more effective. Applying it every 15 days contributes to rapid growth. Of course, we keep in mind that it is not recommended to apply flower fertilizers when the bracts have started to take on the final color.

Possible Pests and diseases

If we want to decorate our home at Christmas with this flower, the ideal will be that it is beautiful and healthy. Therefore, we must beware of any plague or disease that occurs. Some of the most common pests on this plant are spider mites, mealybugs, aphids, and whiteflies, which usually appear during flowering.

However, there is a solution to these pests and diseases. Just apply an organic or homemade pesticide or insecticide. We can also check in the store which is the most recommended product for this plant.

How to take care of the poinsettia at home

Poinsettia is not a complicated plant to care for at home, with some basic actions on our part it will always remain radiant. Among these aspects, priority must be given to exposure to light, temperature, and pruning, among others. Read on to find out how easy it is to take care of it.

The ideal light for the poinsettia

The poinsettia needs a lot of direct light at certain times of the day. It is best to leave it exposed to the sun for 8 or 9 hours a day. The rest of the day should be placed in a shady space where there is no direct sunlight. This combination of light promotes the growth, budding, and flowering of the leaves.

The ideal temperature

Considering that the Christmas flower comes from warm climate areas, the ideal temperature for it is between 16 and 20 degrees Celsius. Although it can withstand even low temperatures, frost can be very harmful. On the other hand, very hot temperatures wilt and damage the leaves.

Pruning

The best time to prune poinsettia is at the end of January. By that time the plant will have lost most of its leaves and bracts. The first thing to do is to prune the stems to the height of the third bud or about 10 centimeters.

Follow with the smaller branches and seal the cuts with a special healing paste or melted wax. We take the opportunity to check the roots and if they are very abundant, we transplant our poinsettia to a larger pot, fertilize and provide the necessary light.

Consequences of poor care

If we don't provide basic care to our poinsettia, we will get dry, wilted, yellow, and lifeless leaves.

Considering that the leaves speak with their color if our plants are black in color, it means they are rotting and excessive watering could be a cause. If the color is yellow, we can suspect prolonged exposure to heat.

The poinsettia and pets

The poinsettia is beautiful and enhances Christmas decorations, but if we have pets, we should be very careful. This plant contains highly toxic sap due to its latex content, which emerges when the furry bites the leaves and stems.

Experts have found that this liquid is toxic and causes symptoms such as abdominal pain, vomiting, and severe diarrhea in dogs and cats. So the best thing is to place the Christmas flowers in an unreachable place for pets.

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Water lily: how to grow it in the garden pond

Water lily: how to grow it in the garden pond

December 03, 2021

If you have a garden with a pond that you want to decorate naturally, the water lily is an option you should consider. These types of plants are easy to care for and are beautiful, so anyone who visits your garden will be happy. In this article, we will tell you about its origin, care, and cultivation. In this way, you will have the arguments to decide whether to plant it or not.

The water lily ( Nymphaea spp ) attracts attention because it has beautiful flowers. It is native to Asia and Africa but has spread all over the world. Being aquatic, it grows very well in any pond, lagoon, or swimming pool as long as the water remains calm.

These plants, in fact, attract attention because they have the ability to grow in stagnant water formations, even if they are not the cleanest. These are called wild water lilies and their roots can reach up to 5 meters in length.

Parts of the water lily

The structure of the water lily is simple, although very resistant. We identify the following parts:

• Leaves: yes, in the plural because it is not just one as many think. This plant has large, serrated leaves that grow underwater, and others that float in the water and complete their development when they emerge to the surface. The latter is smaller than the former.
• Flowers: they are hermaphrodites and have numerous stamens and petals. They are beautiful and have a variety of colors.
• Rhizome: it is the submerged stem, which is characterized by being thick and it is the one that takes root on the bottom of the pond or lagoon where it is located.

Water lily care

Although water lilies are very hardy, we must offer them basic care so that they develop properly. Contrary to popular belief, the most delicate part of the plant is the roots. When we grow or transplant our specimen, we must be very careful because, with damaged roots, the plant will die easily.

Among other things, water lilies need us to clean the aquatic formation where they are found and to offer other treatments such as pruning. We tell you more in the following lines!

Requires warm climates

There are two types of water lilies: the perennials that grow best in temperate climates and the day or night flowering water lilies, which grow best in tropical climates. In any case, the best climate for growing water lilies is hot, as low temperatures do not allow for good development, because the sun keeps the water warm.

The white water lily is the exception

The white water lily is the exception to the rule because it is frost-resistant. It is one of the most common and stands out for its beauty and aroma, very similar to the scent of roses.

It must be planted carefully

Being such a delicate plant, the planting process requires a lot of care, considering its fragility increases out of the water. To make the process successful, we share some simple instructions.

• Planting in the ground first: we plant the water lily in a small pot with holes on the surface and place the roots inside and with fertilized soil. Then, we immerse the pot in the pond or lake, making sure that it does not come off or that the earth comes out.
• Give priority to lighting: remember that the pond or the part where we put the plant must have ample lighting, only in this way the growth will take place correctly.

Without nitrogen and chlorine

The compost we use with our plant should be low in nitrogen and the water should be chlorine-free. We can also use rainwater to make sure it's not contaminated. When we go to the nursery, we tell the seller that we need supplies for our water lilies and he will certainly recommend some special fertilizers.

Reproduction of the water lily

If our water lilies have developed very well and we want to reproduce them, we should divide the rhizomes. The white water lily, for example, is pulled out of the water between April and May and cut with a sharp knife. We disinfect the cutting with a little crushed coal or ash.

Each part must have incipient shoots, which must be placed in the sowing containers that must be prepared in advance. Once ready, we put them in larger containers that we should fill with water with the seedlings. Those water lilies that are ready should be dried in the sun and left to root in the rays.

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Tips for finding daily motivation

Tips for finding daily motivation

November 30, 2021

Motivation is required to achieve results in sport, exercise, or any discipline that requires commitment. These allow us to increase our performance and to achieve our goals. In this article, we will talk about the importance of finding stimuli.

Motivation is defined in psychology as a series of internal "steps" aimed at achieving a goal. It is configured as a constant stimulus in pursuing actions that respond to our will and which aim to achieve the goal we have set ourselves.

Sometimes the motivation arises by itself, without having the need to look for it. At the beginning of a path, it is easier to keep it, but as the difficulties increase, the first problems begin. Finding a constant stimulus is always a dilemma. This is why alongside a "general" motivation we must find a "daily" motivation that allows us to move forward.

back and shoulder exercise

There are many ways to find daily motivation, look for the ones that suit your personality the most and make you feel better. The important thing is to find ways not to abandon your goal. Try the following motivational "tricks":

Listen to your favorite music

Music has been shown to increase sports performance. The key is to select those songs that make you feel full of energy. Choose the ones you like best and that best suit the sport you are doing. For example, if you intend to do quick exercises, listen to music with a fast rhythm, if you do some stretching, listen to less rhythmic music.

You can prepare different playlists for your workouts, so you won't get bored of hearing the same thing over and over. We suggest that you listen to the music a few minutes before starting your workout in order to get into the right atmosphere. You will be able to choose songs with encouraging lyrics, this will allow you to have an extra boost.

Find motivation in what surrounds you

Being repetitive can be harmful. Therefore do not always look for motivation in the same things, look around you and get involved in new situations, in this way you will avoid monotony.

Simple changes such as training in a different place than usual, exercising at dawn or taking a walk in the mountains can open up a new world from which to draw all the motivations you want. Each place is different and hides secrets to be discovered.

Get involved in your discipline

One of the best ways to find daily motivation is to be passionate about what you choose to do and fully involved in doing it. Don't just practice discipline, live it! In this way, you will be able to get the most out of the sport you practice, be it swimming, running, or Crossfit.

There are many factors that will give you the right push and that will increase the passion for what you do. From clothing to specific accessories for your sport, from watching videos of professionals to joining groups that share tips and tricks.

Everything is useful to immerse yourself in the chosen activity and have small motivations every day without having to look for them elsewhere.

Look for positive thoughts

Everything starts in your mind. If you think positively everything is likely to be fine. Being happy and motivated will help you be successful and keep the "good vibes". Surround yourself with positive people and energetic environments.

To be motivated using "positive thinking" you must not allow external elements to negatively affect your mood. You are in control of your thoughts. You have two possible choices to strengthen your positivity:

• Reading phrases, notes, or parts of texts that inspire or increase the "good" vibrations. You can also find them on the internet and you can print or hang the ones you like best in your room.
• Keep small notes in a jar in which you will have jotted down the reasons why you want to achieve your goal. These personal notes can keep your motivation alive.

Seeking daily stimuli is important to achieving any goal. It is up to you to create and hold that energy that will lead you to do amazing things. Being motivated will give you a different vision of life and sports practice. Never give up! Now is the time to express 100% of your potential.

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How many calories do our bodies need? Is it necessary to count them?

How many calories do our bodies need? Is it necessary to count them?

November 27, 2021

In the daily diet or when resorting to a weight loss diet, the typical question usually arises: how many calories do you need per day? So let's see how to determine the quantity needed.

It should be noted that current nutritional trends downplay the importance of counting total calories. Instead they focus on other metrics like metabolic health or food combinations.

Basal metabolic rate and calories as a unit of measurement

To begin, we must first understand the principle of basal metabolism or TMB. This concept refers to the amount of calories the body burns, even at rest.

A calorie is the amount of heat needed to raise the temperature of a liter of water by one degree at normal atmospheric pressure. In reality, it is a disused unit of energy within the system of units of measurement. Its use today is reserved for the field of nutrition, where it allows us to express the energetic power of food.

In nutrition, what we actually count are kilocalories - 1 kcal = 1000 calories - although they are commonly referred to as calories.

Counting the kilocalories of a food allows us to know how much energy we have ingested and if this will be enough to keep us alive.

The energy that living beings need to live is obtained from the macronutrients provided by food, although it must be taken into account that each food provides different quantities.

The body uses its energy, in the form of kilocalories, to warm up, to keep itself alive and also to carry out physical or mental activity. The sum of all these expenditures equals the total energy demand.

How are calories used?

The energy that the body needs during the day is used in the following aspects:

Basal metabolism

It refers to the minimum calorie consumption that a living organism needs to complete its basic vital activities. It can be estimated using the Harris Benedict formula, according to a study published in Clinical Nutrition, which takes into account data such as weight, gender and age.

Cell growth and renewal

Cell regeneration, like the creation and renewal of tissues, requires energy to be produced properly.

Physical activity

It is the consumption of calories necessary to carry out the different activities and is classified into minimal, moderate and intense activity.

Stressful situations

Like a disease or surgery. Even the stress itself, in the central nervous system, may affect energy expenditure.

How many calories do our bodies need every day?

To have a good energy balance and not lose or gain weight,  we must introduce the same calories we consume every day. This way we will have the energy needed to sleep, digest, circulate blood in the arteries or breathe.

With food we give the body the amount of calories it needs to function properly, through the right amount of carbohydrates, proteins , fats and water, which are present in the different foods we consume every day.

It is very important to note that although a standard number of calories is often suggested for adults, these are determined by many factors. Needs may vary based on:

• Sex
• Age.
• Daily activities.

To find out how many calories our body needs per day, we first need to calculate our basal metabolic rate. This represents about 60% - 70% of the total calories that the body spends on a daily basis and which, therefore, we must provide for it to live and enjoy good health.

Calculation of basal metabolic rate

As mentioned, several factors are considered to calculate the basal metabolic rate such as:

• Sex
• Age.
• Height.
• Weight.

Although there are several formulas for obtaining this value, a very reliable and precise equation has been established by Harris Benedict. According to an article published in Clinical Nutrition ESPEN , it has the following formula:

Men: TMB = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) +5

Women: TMB = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Since this rate only shows us the minimum consumption of the body at rest, it is now necessary to calculate the energy expenditure based on the lifestyle. This is because the expenditure of a person who spends eight hours sitting in the office will not be the same as that of an athlete who trains two hours a day.

A quick and easy way to calculate the daily calories you need is to multiply your weight by 15. This will give you the number of calories needed to maintain your current weight.

It's not just calories that count

Although many experts still focus on calculating calories in weight loss diets, the truth is that without this method, good results can be achieved.

It should be noted that it will be essential to propose a good combination of foods, along with practicing physical exercise on a regular basis. The latter has proven to be one of the best tools for improving body composition and solving metabolic inefficiencies .

Calories have been and are the units by which the energy needed and consumed by the body is measured. They allow you to make an estimate of the subject's needs, although this estimate is not a precise calculation. In short, calories are useful for planning adequate diets, but they are not the only factor to consider.

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Peaceful family holidays: 4 tips

Peaceful family holidays: 4 tips

November 27, 2021

During the holiday season, more time is spent with the family. Children do not go to school and the working hours of many adults; many, therefore, decide to go outside. But how to spend peaceful holidays with your family?

The enthusiasm that comes from the idea of ​​sharing time together often turns into a series of quarrels and stress. To avoid this, we share some useful tips for maintaining peace of mind during family holidays.

Whether you stay at home or decide to travel, with the family or the whole family, the dynamics during the holidays change and it is important to adapt to them. 

Being patient, understanding and knowing how to organize oneself can be the main points to enjoy the days in the company of loved ones .

Tips for peaceful family holidays

1. Establish new dynamics

During the holidays the schedules and time availability of each family member change. In light of this, it may be necessary to make some changes to the organization in the house; an aspect that becomes fundamental if we share the space with other relatives. 

It is important to establish the tasks of each one, so that each one is clear about his / her responsibilities and duties. In this way tensions are avoided.

Some families may choose to keep the usual tasks, while others may opt for more involvement of the children or for some changes in view of the new hours. In any case, it is good to clarify from the beginning.

2. Find time for yourself on family vacations

During the holidays we can spend more moments together and carry out numerous activities with the family, but this does not mean interacting 24 hours a day.

It is essential to carve out your own spaces , especially for those who are more introverted. Otherwise, you run the risk of feeling saturated and transmit tension to others.

Therefore, it can be useful to set aside time every day for individual activities: reading, watching a movie or going out for a walk alone; they are activities that help you relax, refresh your mind and recharge your energy.

And the same goes for time shared with others. Planning short outings with friends or a few relatives, not including all family members, can be beneficial at times.

3. Show understanding and maintain a positive attitude to enjoy a peaceful family vacation

As irrelevant as it may seem, the attitude with which we approach family holidays is decisive. We often ignore it, but we have the power to choose at any moment how we react and feel. Faced with a certain event, we can decide how to interpret it, giving space to different moods.

And so, if a child spills a jar of cream on the sheets, if the partner takes too long to get ready to go out, or if another family member makes an unhappy comment, it's important to stop and catch your breath for a moment before reacting.

Choosing to be understanding, patient, flexible and giving the right weight to everything will avoid numerous conflicts . Just adopt a positive attitude.

4. Talk and come together

To maintain peace of mind during family holidays, communication must be smooth and respectful. It is normal to have different expectations and desires about how to spend the day.

Some may prefer to go to the beach or the mountains, others to explore the surroundings, and still others to stay indoors.

Compromising and giving in every now and then is essential if we want all family members to feel listened to and considered (including the little ones).

Arguing, reaching an agreement or establishing shifts are some simple measures that contribute to maintaining an atmosphere of harmony and joy.

A peaceful environment during family holidays is good for everyone

If you have had negative experiences during family vacations in the past or if you think other family members are uncooperative, you may not want to make any effort to maintain peace of mind. Yet every little gesture can make a difference.

If we receive patience , respect and understanding, we tend to reciprocate; for this very reason, you should take the first step.

In return, you will enjoy a much more enjoyable experience that will offer lasting memories of moments spent with your family.

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4 habits that interfere with children's sleep

4 habits that interfere with children's sleep

November 22, 2021

School-aged children should sleep 9-11 hours a day. Lack of sleep on a regular basis can lead to attention and behavior problems in children

Going to bed too quickly

Bedtime routines help children "catch" sleep

If we don't give our child time to relax before bed, he or she will most likely not be able to fall asleep right away.

Lack of routine and inconsistency before bedtime

To facilitate regular sleep and falling asleep, in addition to pre-bed routines, babies must go to bed at the same time each day.

Babies who don't go to bed at the same time all the time have a harder time falling asleep and sleep even worse. That is why we must be steadfast and respect bedtime regularly to ensure the baby's rest. Keep in mind that although they may one day stay in bed longer, babies will still wake up early, so they will also accumulate lack of sleep .

Eating exciting foods is one of the habits that interfere with sleep

Another cause that can interfere with children's sleep is caffeine.

It is also not recommended to consume large amounts of refined sugar before bed, as this will cause overexcitation which will make it difficult to fall asleep. That is why it is advisable to avoid, in addition to chocolates, sweet desserts or desserts to which sugar must be added, as well as industrial baked goods.

Sleeping near electronic devices is one of the habits that interfere with sleep

Televisions, cell phones , tablets, computers or video games.

To help babies sleep longer and better, there should be no electronic devices in their room. If that's not possible, we should at least keep them away from them as much as the room allows and make sure they are turned off not only during sleep hours , but also an hour or two earlier.

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Baby teeth: at what age do babies get their first teeth?

Baby teeth: at what age do babies get their first teeth?

November 21, 2021

Tooth eruption has its own rhythm and order: it varies from person to person. However, indicatively, there is an age when baby teeth appear, reflecting what happens to most babies.

Being alert to these important mouth events is very helpful in ensuring your health. By knowing in advance what they have to deal with, parents take care of their new teeth much better.

The eruption of milk teeth

Baby teeth begin to appear between 6 and 8 months of the baby. In some cases, the process may begin sooner or later, because as we have already said, this depends on the growth rate of each child.

Generally the first teeth to appear are the lower central incisors and then the upper and lateral incisors of both arches.

Once the babies have these 8 pieces in their mouth, there is usually a 4 to 6 month rest period. At the end of this period, the teeth and canines begin the eruption phase.

Approximately, this phenomenon occurs around 12-18 months of age and the first to emerge is the first molar (upper and lower). The second molar of both arches usually appears around 2 years of age and the canines appear between 15 and 24 months.

In general, most babies have 20 baby teeth by their third birthday.

At what age do permanent molars come out?

Baby teeth remain in the baby's mouth until the age of 5 or 6. At this moment the phase of replacing the teeth begins and they are replaced by their permanent replacements.

The order of the replacement usually keeps the same pattern as the appearance: it starts with the incisors and continues with the rest of the pieces. In this way, the milk molars fall out around the age of 10-12 and are replaced by the first and second definitive premolars.

But the eruption of permanent molars does not require the fall of the transient ones, as they are located behind the last lump of milk. This occurs around 6 years (for the first molar) and 12 years (for the second).

The last teeth to appear are the wisdom teeth. Its eruption occurs between 18 and 21 years, although in many people it never appears.

The importance of the first permanent molar

The first permanent molar is one of the most important dental elements of the mouth, as its correct development promotes adequate occlusion. When the upper teeth are properly connected to the lower teeth, the mouth can perform its functions correctly.

Many times, the eruption of this tooth usually goes unnoticed, since in general there is no discomfort as it happens in children. And requiring no tooth to fall out to come out, it appears silently.

Due to this and its position in the lower part of the dental arch, the first molar does not get the attention it deserves and it is quite common that its hygiene is not adequate. Consequently, caries appear very often and this favors the premature deterioration of a piece that will accompany us throughout our life . 

Taking care of baby teeth

The molars are the teeth responsible for crushing, grinding and chewing food. For this reason they have a large size and an uneven surface, with cracks, spots and wrinkles.

The anatomical features of the teeth and their position make their hygiene much more difficult than with teeth. As a result, bacterial plaque builds up, predisposing to tooth decay.

Toothbrush is a very effective way to prevent this oral health problem. It should be done from the appearance of the first dental elements, with a soft-bristled toothbrush and fluoride toothpaste in the appropriate quantities. In addition, it must be supplemented with dental floss at least once a day.

Adults should brush their babies until they are able to do it right on their own, which happens between the ages of 6 and 8. So they should continue to oversee this work.

Taking care of the diet is also a very important point for the oral health of the child. Limiting the consumption of sugar and ultra-processed foods has a positive impact on the oral cavity.

Finally, equally important are the visits to the pediatric dentist which should begin in the first year of life.

During these, the professional advises parents on the care of the child's mouth, based on their age and their particular needs. Plus, you can detect any problems early and treat them before they get complicated.

To care for permanent molars, the dentist may use dimple and fissure sealants or topical fluoride treatments.

All these are preventive measures, which improve the natural characteristics of these elements and reduce the risk of caries.

It is important to monitor the age of baby teeth

Knowing the estimated time of appearance of these pieces allows families to prepare themselves to offer appropriate care. Having healthy teeth helps children's mouths develop smoothly.

With responsible accompaniment, you will ensure that your little ones have a beautiful and healthy smile.

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Creamy Avocado Soup: An Easy Recipe

Creamy Avocado Soup: An Easy Recipe

November 18, 2021

We show you how to make a dish full of high quality essential nutrients that you will love. It's creamy avocado soup, a good way to include unsaturated fats in your diet. Plus, it's a very simple preparation, it won't take long to get a fantastic result.

Fat intake is essential when the goal is to safeguard health. These nutrients have been demonized for many years, but today they are known to be important for optimal functioning of the body. Only trans-type lipids should be avoided, as they have inflammatory characteristics.

Benefits of avocado

Avocado can be found in the supermarket at any time of the year. To experience its positive effects it must be included in a balanced and varied diet.

Improve cardiovascular health

Avocado is a source of omega 3 fatty acids. These nutrients are capable of reducing inflammation, which facilitates the functioning of the organs and systems of the body. It should be borne in mind that inflammatory mechanisms are often the basis of many chronic and complex life-threatening diseases.

According to research published in the International Journal of Molecular Sciences , it is essential to ensure a regular intake of omega 3 lipids to reduce the incidence of cardiovascular disease. These nutrients prevent the development of atheromic plaques which could lead to circulatory disorders.

However, it is essential to ensure that your intake of omega 3 and omega 6 is balanced. This is achieved by increasing the presence of oily fruits and extra virgin olive oil in the diet. Even oily fish helps. This keeps inflammation under control, a necessary process, but not to be over-promoted.

Stimulates muscle recovery

Athletes need a higher intake of omega 3 fatty acids, especially when they suffer a muscle type injury. Effective control of inflammation on these occasions can improve the body's response. A study published in the journal Nutrients demonstrates that more efficient regeneration is achieved .

The ideal would be to achieve a daily intake of at least 4 grams of these nutrients. For this, it may also be necessary to resort to integration; or you can include avocado and oily fish in your regular diet.

However, simply taking fatty acids will not be enough. This strategy will have to be accompanied by an adequate consumption of proteins. These are the nutrients responsible for building muscle tissue. It is the only way to achieve optimal recovery by reducing the risk of relapse in subsequent events.

Prevents the development of chronic diseases

Avocado isn't just useful when it comes to preventing cardiovascular disease. Contains a significant dose of vitamin E , a nutrient with antioxidant potential. This element helps neutralize the formation of free radicals and their accumulation in the tissues.

In this way, inefficiencies in the functioning of organs and mutations due to cell replication are prevented. In the medium term, there is a lower incidence of various chronic and complex diseases, according to a study published in the International Journal of Molecular Sciences . Specifically, vitamin E protects against neurodegenerative disorders.

Ingredients for the creamy avocado soup

To make a tasty creamy avocado soup you will need the following ingredients:

• 1 tablespoon of butter.
• 1/2 cup finely chopped onion.
• 1 clove of garlic, finely chopped.
• 4 cups of chicken broth.
• 2 ripe avocados, peeled and crushed.
• 1 teaspoon of lemon juice.
• 2 cups of cream.
• 1/4 teaspoon of ground cumin.
• Salt and pepper.
• Chopped fresh cilantro.

Keep in mind that you can buy ready-made chicken broth or make it at home. The latter option is the best, as you will get a tastier result and without any additives inside. However, you can always buy the product at the supermarket to save time.

As for avocados, it is essential that they are well ripe for the consistency to be adequate. They should be a bit soft to the touch. Always try to buy this organic product, as it has much higher organoleptic characteristics, even if it is a little more expensive.

Preparation

1. Heat the butter in a medium saucepan over low heat to prevent burning.
2. Once the butter has melted, add the finely chopped onion and cook for about 3 minutes , until it starts to turn transparent.
3. Then add the garlic and, after 30 seconds, the chicken broth with lemon juice.
4. Mix well and add the well-crushed avocado pulp. The goal is to bring it to a boil. When this happens, lower the heat and continue cooking for at least 7 minutes.
5. After this time, put the contents of the pan in the blender and blend until you get a fine and homogeneous result.
6. Return everything to the saucepan and add the cream, cumin, salt and pepper.
7. Re-light the heat on medium power for another 5 minutes .
8. Before serving, sprinkle the soup with finely chopped coriander. It is very good when eaten hot.

How to accompany creamy avocado soup?

Keep in mind that creamy avocado soup works well as a first course, but it must be accompanied by some other preparation to get an optimal supply of nutrients.

In general, avocado soup is considered to be a very protein-deficient preparation. For this reason, the best thing would be to accompany it with a second course of meat or fish, in order to ensure compliance with nutritional needs.

Don't forget that creamy avocado soup can be stored well in the refrigerator. Of course, it is important that it remains covered so that its organoleptic characteristics are not altered. It can be stored without major problems for a couple of days. Before consuming it, heat it slightly in the microwave and that's it.

Make a creamy avocado soup

As you've seen, it's really easy to make creamy avocado soup to improve your dietary intake of omega 3 fatty acids. These nutrients have a high quality and are necessary to ensure good control of inflammatory processes. Otherwise, complex and chronic pathologies could arise in the medium term.

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3 foods to boost the immune system

3 foods to boost the immune system

November 15, 2021

Diet can improve the function of the immune system, but care must be taken as it can also make it worse. Therefore, it is important to know which foods help to increase the immune defenses, in order to reduce the incidence of infectious diseases caused by microorganisms that circulate in the environment.

At a sporting level, the improvement of the immune function translates into a consequent improvement in performance in the medium term. This is achieved by carrying out the largest number of high-intensity work sessions, without interruptions. It is evident that an adequate diet is essential in all disciplines.

Foods to boost the immune system

In this article we will tell you which are the best foods to increase the immune system. It is recommended that you include them regularly in your diet in order to enjoy their many benefits.

Peppers

Peppers stand out above all for their antioxidant and vitamin C content. This nutrient helps improve the functioning of the immune system, according to research published in the journal Nutrients. High levels of vitamin C in the body are related to a lower risk of developing the common cold, as well as a shorter duration of associated symptoms.

Likewise, the antioxidants contained in peppers help keep inflammation in the body under control. When this mechanism is activated in a functional way, the number of inefficiencies at the organic level is reduced, which has a positive impact on the health of the individual and on the functioning of the immune defenses.

Dried fruit

The dried fruit is very healthy food because it contains protein and unsaturated fatty acids type. Regular consumption of dried fruit is associated with a lower incidence of cardiovascular and inflammatory diseases. In addition, it is rich in micronutrients, in particular iron, calcium and zinc.

The latter has the ability to select the cells of the white series, which are those that contribute to the functioning of the immune system. This is demonstrated by a study published in the journal Nutrients .

This ensures a much more efficient homeostasis and reduces the number of random mutations in the genetic material. Zinc is also able to exert an anti-inflammatory action.

Citrus fruits

Fruit included in the citrus group also has the ability to increase the body's immune defenses. On the one hand, citrus fruits have a significant concentration of vitamin C. On the other hand, citric acid exerts an antimicrobial action thanks to its pH, which allows the destruction of some pathogenic microorganisms that cause health problems.

However, it is important to avoid consuming them in the form of juice, as this wastes most of the nutrients they contain, and the same happens with fiber. Instead of these nutrients, all the simple sugars dissolved in water, too aggressive for the functioning of the pancreas, are consumed .

The juice of citrus fruits has a considerable impact on glycemic levels that can negatively affect metabolic health in the medium term. In short, fruit should always be eaten whole, in a natural way.

Other ways to increase defenses

In addition to emphasizing food intake to increase the defenses we have talked about, it is also essential to take care of other lifestyle habits that can affect its functioning. For example, it is recommended to engage in physical activity on a regular basis, which also allows you to maintain a good state of body composition.

Ensuring adequate rest is also essential. During sleep, many processes of recovery and maintenance of homeostasis take place. When we don't sleep enough hours, the risk of contracting infectious diseases and developing chronic long-term health problems is greater.

Why is including defensive foods in the diet so important?

By regularly introducing foods to increase the immune defenses in the diet, the chances of contracting infectious diseases, i.e. caused by microorganisms, are reduced.

We also recommend avoiding ultra-processed foods rich in simple sugars to keep inflammatory processes under control. In fact, if we don't keep them in check, immune function could be compromised.

Finally, you need to have healthy lifestyle habits, such as exercising regularly and getting enough sleep. Balance in body composition status will also be a key factor if you want to boost your immune defenses.

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