Adquiere un estilo de vida mas natural y saludable con la ayuda aceites esenciales

La actualidad nos exige buscar hábitos mas saludables y obtener un estilo de vida mas natural. Los aceites esenciales son herramientas que nos da la naturaleza para cuidar de nuestra salud a la vez que son mas seguros, efectivos y mucho mas económicos que las opciones que utilizamos actualmente.

Usa aceites esenciales como apoyo para tu salud física y mental y empieza a experimentar sus beneficios: sensación de energía, alivio y apoyo emocional.

Me he puesto a buscar la mejor y mas saludable opción y encontramos en doTerra un grado de pureza certificado que nos da la confianza de consumirlo y a la vez distribuirlo y compartir los beneficios que tanto los aceites como su gama de suplementos alimenticios nos proporciona.

Si quieres conocer un poco mas de los productos que ofrece doTerra contáctame y estaré encantada de poder apoyarte.


Reglas del Buen Comer

 

1. Frutas y verduras abundantes, cereales y panes en forma moderada, pocos productos de origen animal.

2. Evitar la comida chatarra, enlatados, así como las bebidas azucaradas

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3. No dejar pasar más de cuatro horas entre cada comida.

4. Mastica con calma cada bocado. La digestión comienza en la boca con el proceso de masticación y ensalivado.

5. Come gran variedad de frutas y verduras, siempre que sea posible, crudas.

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6. Evita la carne, sobre todo si tu tipo de sangre es A.

7. Come con calma y moderación. Nunca te llenes hasta el tope, deja siempre un “huequito”.

8. Bebe abundante agua simple entre comidas.

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9. Elije alimentos integrales y de excelente calidad

10. Evita alimentos fritos; usa aceite de oliva para cocinar y nunca reutilices el aceite quemado.

11. Modera el consumo de calorías (panes, pastas, cereales, frutas muy dulces) La mejor forma de saber si te estás excediendo es midiendo tu cintura.

La obesidad o delgadez está directamente relacionada con tu salud y expectativa de vida.

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Spinach & Artichoke Dip Recipe

This spinach and artichoke dip is creamy on the inside and crispy on the outside with a cheesy taste that’s appealing to all.

Each 1/4 cup serving is not only lower in calories and fat but packs almost 6 grams of protein.

INGREDIENTS

  • 1/2 cup fat-free sour cream
  • 1/4 teaspoon freshly ground black pepper
  • 3 garlic cloves, minced
  • 1 (14-ounce) can artichoke hearts, drained and chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • 1 (8-ounce) block 1/3-less-fat cream cheese, softened
  • 1 (8-ounce) block fat-free cream cheese, softened
  • 6 ounces part-skim mozzarella cheese, shredded and divided (about 1 1/2 cups)
  • 1 ounce fresh Parmesan cheese, grated and divided (about 1/4 cup)

INSTRUCTIONS

  • Preheat oven to 350°F.
  • Combine the first 7 ingredients in a large bowl, stir until well-blended.
  • Add 4 ounces (1 cup) mozzarella and 2 tablespoons Parmesan; stir well.
  • Spoon mixture into a broiler-safe 1 1/2-quart glass or ceramic baking dish.
  • Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan.
  • Bake at 350°F for 30 minutes or until bubbly.
  • Preheat broiler to high (leave dish in oven).

  • Broil dip for 3 minutes or until cheese is lightly browned.

 

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NUTRITIONAL INFO

  • Calories 75
  • Fat 4g
  • Saturated fat 3g
  • Monounsaturated fat 0g
  • Polyunsaturated fat 0g
  • Protein 6g
  • Carbohydrate 4g
  • Fiber 1g
  • Sugars 1g
  • Cholesterol 14mg
  • Iron 3%
  • Sodium 304mg
  • Calcium 15%
  • Potassium 75mg
  • Vitamin A 37%
  • Vitamin C 8%

Why Oils?

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Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking.

Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients.

Commonly eaten oils: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil.

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Sunflower oil

Oils used mainly as flavorings: walnut oil and sesame oil.

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Walnut Oil

Foods Naturally High in Oils: nuts, olives, some fish, and avocados.

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Avocado Oil

*No plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.

DAILY ALLOWANCE OF OIL

Children
2-3 years old – 3 teaspoons
4-8 years old – 4 teaspoons

Girls
9-13 years old – 5 teaspoons
14-18 years old – 5 teaspoons

Boys
9-13 years old – 5 teaspoons
14-18 years old – 6 teaspoons
Women  
19-30 years old – 6 teaspoons
31-50 years old –  5 teaspoons
51+ years old – 5 teaspoons
Men
 19-30 years old – 7 teaspoons 6 teaspoons 6 teaspoons
31-50 years old – 6 teaspoons 6 teaspoons
51+ years old – 6 teaspoons
Three to five daily servings of oils are illustrated as part of a healthy diet.
Oils are the most efficient energy nutrient you can consume. They help build healthy cell membranes and assist the nervous system in sending messages to the brain.
Oils help your intestines absorb vitamins A, D, E and K, and store them in your body fat.
Oils also assist in regulating hormones, lubricating skin and cushioning organs.

Always important, oils add taste and texture to the food you consume.

SuperFoods

Plan your diet around plant foods such as wholemeal bread, rice, pasta, vegetables, fruits and pulses. These are not only healthy choices, but also means that you are less likely to eat unhealthy foods that are high in fat and sugar.

20 Super Foods:

Brazil-nutsBroccolibrusselspcabbagecarrotsgarlicKiwimangosOlive-OilonionsorangesRed Orange Pepperssalmonspinachstrawberriessunflowerseedssweet-potato-typesTomatoesWatercressWhole-Grain Bread

The wide range of different nutrients (and the ways they react together) – gained from a healthy, balanced diet – that is the most beneficial to our health. There is no evidence that taking supplements, instead of eating a healthy diet, can have the same beneficial effect.

We could live healthier for longer through eating the right food, exercising and keeping a healthy weight.

Coloring your dish

In order to get the best range of natural goodness from vegetables, fruits and plant foods, you should aim to eat as many different varieties as possible.

The idea of creating a ‘rainbow’ on your plate is a good way to do this. By including more plant foods from each of the colour groups: red, orange, yellow, green, purple and white, you’ll be ensuring that you’re getting the best mix of nutrients for healthy living, every day.

Have seven servings of plant-based foods each day for a range of natural goodness. 

Variety is essential. 

WholeFoods

Wholefoods, such as grains, seeds, nuts, fruits, vegetables, wholemeal breads, pastas and cereals give us more nutrition than highly processed white foods.

They give us vitality.

Natural, unprocessed wholefoods: fruit, vegetables, nuts, seeds, grains like barley, oats, millet, quinoa, amaranth, corn and brown rice, and products made from wholesome ingredients such as pasta, breads, oils and juices.

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Wheat Products

Food should be consumed as close as possible to its natural state. When food is whole, with all  natural parts (vitamins, minerals, fat, protein and carbohydrates) in their original scale optimum effectiveness is provided. When food is refined, it is not possible to make it whole again because there are nutrient losses.

It is worthwhile to include wholesome, nourishing food in your everyday life. Eat food close to its natural state!

When you start to eat more of it, you will notice real changes.

 

 

 

 

Protein Food Group

Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.

The amount of Protein you need to eat depends on your age, sex, and the level of physical activity you have.

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These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. 

Tips:

Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. Choosing foods from this group that are high in saturated fat and cholesterol may have health issues.

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Daily Recommended Intake:

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DIY High Protein Bars

Protein bars are actually really easy to make on a budget. You just need four basic ingredients: oatmeal, nut butter, cream and protein powder. That’s it – you combine all four, chill overnight and slice into bars.

Protein homemade bars works out a lot cheaper than buying readymade and it’s a lot healthier, too.

You can use these bars for breakfast or as a snack, depending on how you slice them. They are ideal pre-workout (sessions 1hr+) and post workout (if you are trying to gain weight and put on  muscle) snacks.

It’s also an easy way to eat more quality food if you are really skinny and you need to bulk up. If you are trying to lose weight, one of these bars in the morning will help you cut back on snacking during the day keeping you fuller longer.

This recipe is based on protein powder. We use it, because it’s cheap. It raises the protein content of the bars and it adds flavour. We use vanilla but you can use any type of protein powder you want as long as it has a flavour – if you use plain protein powder, your bars will come out plain.

Ingredients:

4 1/2 cups ( 400g ) uncooked oatmeal (quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
5 scoops ( 150g ) whey vanilla protein powder

Instructions:
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  • Open a pack or a can of coconut cream. Whisk until the mixture is smooth.
  • Add vanilla whey protein powder and whisk until the mixture becomes smooth.
  • Add peanut butter and mix everything together with a spoon.
  • Add uncooked oatmeal and mix well. You may need to use your hands at this point.
  • Flatten the mix in a dish.
  • Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.

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Enjoy!

Why Drinking Coffee is Healthy

Who doesn’t like a hot cup of black coffee in the morning??

Well if you are a coffee lover, you’ll love more coffee after you read this:

Coffee is actually very healthy. Loaded with antioxidants and beneficial nutrients that can improve your health.

Studies show that coffee drinkers have a much lower risk of several serious diseases.

The potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson’s disease, liver disease, liver cancer, and promotes a healthy heart.

Coffee can help people feel less tired and increase energy levels. This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world.

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Proven Health Benefits:

  • Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.
  • Caffeine helps you to burn fat fast: Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.
  • Caffeine can drastically improve physical performance: Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.
  • You can find essential nutrients in caffeine: A single cup of coffee contains:
    • Riboflavin (Vitamin B2): 11% of the RDA.
    • Pantothenic Acid (Vitamin B5): 6% of the RDA.
    • Manganese and Potassium: 3% of the RDA.
    • Magnesium and Niacin (B3): 2% of the RDA.
  • Coffee Lowers the Risk of Type II Diabetes; Coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide.
  • Coffee Protects you From Alzheimer’s Disease and Dementia
  • Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

Coffee Can Fight Depression and Make You Happier and Healthier!