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Consuming fish regularly reduces the risk of suffering depression

Depression is a disease that affects more than 350 million people around the world. The importance of preventing this evil is key to reduce high rates, which vary by 15% each year and achieve a good quality of life. One of the prevention factors is food.

Fish is, because of its high content of omega 3, collagen, vitamin D and multiple minerals, beneficial for the proper functioning of the human body. Its consumption twice a week could help fight depression, according to Lorena Romero, a nutritionist at the National Fisheries Society.

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Romero said that, according to observational studies, there is an association between those who ate more fish and the reduction of up to 20% in the risk of suffering from depression compared to those who ate less or did not consume.

“Thanks to the nutrients of fish, especially the so-called bluefish, such as bonito, mackerel, and horse mackerel, it could improve and prevent heart problems and neurodegenerative diseases, such as Parkinson’s, Alzheimer’s, as well as osteoporosis, glaucoma, and overweight, “he says.

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Benefits. The consumption of fish can also help the development and optimal maintenance of the brain, as well as for the growth and strengthening of bones and joints, of the skin, among other organs and tissues of the human body.

Romero said that for all these benefits it is recommended to eat fish at least twice a week and prepare it in stews without oils, grilled, baked, steamed or ceviche to take advantage of all its nutrients.

Five healthy dessert recipes that you can eat if you are on a diet

It is believed that in healthy eating there is no room for sweets and desserts and it is totally wrong. Let’s break myths and enjoy the sweet without giving up a healthy life.

1. Fruit skewers with chocolate 70% cocoa or higher

This dessert can be consumed daily since you are consuming fruits with a little (10-20 grams) of chocolate, that the more cocoa, the better.

2. Oatmeal pancakes

Ingredients:

  • 250 grams of oatmeal
  • 500 grams of whole milk
  • 2 eggs
  • 1 tablespoon of olive oil
  • Stevia
  • 1 pinch of salt

Elaboration:

  • Mix all the ingredients and beat until you get a homogeneous mass. 2. Let the dough rest for at least 30 minutes before using it.
  • After the time of rest, grease a pan with butter or oil and with the help of a ladle, pour a spoonful of dough making it spread out well, turning the pan.
  • When it is golden brown and take off from the sides, turn it over and brown it on the other side. Remove to a plate and repeat until the pancake batter is finished.
  • When they are ready to fill the crepes to taste or they can also be frozen. To decorate (and enjoy): peanut butter without sugar and banana.

3. Oatmeal cookies

Ingredients:

  • 2 bananas
  • 60 grams of oats
  • Toppings to taste: cinnamon, raisins, cocoa nibs, grated coconut …

Elaboration:

  • Crush the banana with a fork and mix it with oats and toppings.
  • Make balls with the dough.
  • Put them on a tray and bake at 180 ° for 20 minutes.
  • Let cool and ready to eat!

4. Homemade cocoa cream

Ingredients:

  • 120 grams toasted hazelnuts without salt
  • 3 tablespoons pure cocoa
  • 6 dates
  • 150 ml semi-skimmed milk
  • 1 teaspoon coconut oil (with olive oil is too strong)

Elaboration:

  • Grind the hazelnuts until they release the oil.
  • Incorporate the soaked dates in the milk and rest ingredients.
  • Grind until everything is well integrated and obtain a homogeneous mass.

5. Ice cream

Ingredients:

  • Frozen banana
  • Greek-style yogurt
  • Peanut butter
  • Cinnamon
  • Pure defatted cocoa

Elaboration:

  • Mash the frozen banana until it is creamy. Add the rest of the ingredients and freeze.
  • To get a creamier texture, remove after one hour in the freezer and remove and remove.
  • The yogurt can be cow, goat, sheep, soy, according to preference. If it is Greek it will be more creamy.
  • Before eating it you can add some topping: nuts, grated coconut, more cinnamon …

As you can see, you can eat desserts and sweets and eat a healthy diet. The trick is to cook it ourselves with nutritious and quality ingredients.

Childhood obesity: 4 servings of fish per week to fight it

Childhood obesity: 4 servings of fish per week to fight it. It is the healthy recommendation to curb the worrying figures of the prevalence of overweight and obesity among the youngest. Fish that is part of our Mediterranean diet and whose consumption should increase, with 4 servings per week, and between one and three of them, bluefish.

Childhood obesity: 4 servings of fish per week to fight it. It is the healthy recommendation, included within the Week of Fish launched by the Ministry of Agriculture, Food and Environment, and with which you want to focus attention on a health problem of the first order, as the figures show. And the data has triggered the alarms, especially if we take into account that more than 1.3 million children are overweight and more than 600,000 obese.

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It is not the first time that doctors and specialists warn about the prevalence rates of obesity among the younger population. A problem that translates, according to the data provided on the occasion of the inauguration of the Week of Fish – an initiative of the Ministry of Agriculture, Food and Environment – in more than 1.3 million children and young people in our country who suffer from overweight and more than 600,000 with obesity problems. The causes? Also known by all, the lack of physical exercise and an imbalance in food. And it is precisely in the diet where we find a first ally to curb the worrying data. A diet that, as the experts point out, is a first-class asset, the Mediterranean diet, in which fish plays a prominent role.

Eating fish is fundamental because of its multiple benefits for our health. Fish that should be included in the diet four times a week, and in the case of the youngest, between 1 and 3 servings should be bluefish, rich in Omega 3 fatty acids. Acids that play an essential role in the protection of the cardiovascular system (cardiac function, blood pressure, triglyceride levels) as well as in the eye and neurological development of the youngest. It is not the only property that is attributed to bluefish, as they also help regulate cholesterol levels and protect the heart. For its part, white fish, lighter, also contains Omega 3 fatty acids, as well as proteins, mineral salts and low amounts of calories.

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The Week of the Fish, an initiative directed to the infantile and youthful population, has as a priority objective to promote healthy habits and a balanced nutrition. Basic premises to combat the problems of overweight and childhood obesity, with a rate that exceeds 23.5%. Do not forget, as stressed by specialists, that obesity is the gateway to other health problems such as diabetes or cardiovascular disorders.

Through this initiative, students of Primary Education will not only have the opportunity to know the characteristics and benefits of fish in their diet, a food that is not always well received by children – something similar to what happens with the vegetables, which are more reluctant to eat them. The Week of Fish is accompanied by an exhibition that can be visited in the Ministry of Agriculture and that shows, through a panel tour, the characteristics of the fishing sector of our country (The corner of boats and fishing gear, The corner of the fish food, the corner of the fish market and the corner of the Aquaculture are the 4 areas of the sample). After your visit, students will have the opportunity to enjoy a healthy breakfast in which the fish will not be missing (minibocatas of tuna and sardines, for example, accompanied by juice and milk). The exhibition is not only aimed at schoolchildren but also at the rest of the public, from 16 to 18 this week.

Finally, more than 400 workshops have been organized in ten autonomous communities (Madrid, Asturias, Andalusia, Canary Islands, Navarra, Valencian Community, Castilla-La Mancha, Extremadura, Murcia and the Balearic Islands).

5 benefits of pasta integral

Eating whole-wheat pasta provides numerous health benefits thanks to the amount of natural fiber and nutrients they contain. We tell you the 5 benefits of integral pasta.

If you want to have a healthy diet, it is important that the flours you eat are comprehensive. The wheat pasta or whole grains is made of flour, which naturally has components such as bran and wheat germ. The most common is whole wheat flour, but you can also find whole grains made from other types of wholemeal flour, such as wholemeal rice or quinoa, for those who are allergic to gluten.

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Wholegrain pasta is rich in natural fiber, which is the healthiest and provides many benefits for our health. We tell you the 5 benefits of whole pasta:

1. It has few calories
Being rich in natural fiber provides fewer calories than refined and processed pasta. By containing bran, they help intestinal transit, which favors the elimination of fats. In addition, the glucose contained in the whole pasta is slowly absorbed, which stimulates metabolism, favoring its proper functioning. Therefore, they can be consumed by all people, and are very suitable for those people who want to lose weight.

2. It is very nutritious
In addition, fiber, for every 100 grams of wholemeal pasta provides a good amount of vitamins: vitamin B (0.3 mg), B2 (0.13 mg) and B3 (3.1 mg). It also has antioxidants and healthy fats. In addition, it is a source of minerals such as calcium (25 mg), magnesium (53 mg), iron (3.8 mg) and phosphorus (172 mg). So it is a highly nutritious food, suitable for pregnant women, people with certain diseases stomach, people with obesity problems and, in general, for all those who wish to maintain a healthy diet.

3. Provides energy
Carbohydrate levels help us stay energized during the day. Above all, people who exercise need a daily intake of carbohydrates and pasta is a healthy food for it.

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4. Does not contain fats
The whole pasta does not contain saturated fats, hydrogenated or trans (the “bad” fats), so they do not generate bad cholesterol (LDL) and help maintain and balance the good cholesterol (HDL). They are an ideal food to include in slimming diets. And if it is replaced by refined pasta in the usual diet, it helps to keep the body healthy and balanced.

5. Help reduce the risk of diseases
Due to its nutritional value, wholemeal pasta reduces the risk of chronic diseases related to the heart, type II diabetes, stomach problems, and cancer.

Eating whole-wheat pasta is a healthy habit that all people can do without too much effort. Just be careful with the sauces that you add, because if these are not natural, you will be incorporating into your diet another type of food less beneficial for your health.