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What is the healthy frequency with which to have a bowel movement? | The State

Bowel movements are as necessary and important as urination, since both are ways in which our body frees itself of waste. As indicated in Cuídate Plus, having a healthy frequency for bowel movements is related to our health and digestion.

Ángela Quintas, Bachelor of Chemical Sciences and Master in Dietetics and Human Nutrition, indicates that we should evacuate 3 times throughout the week and that, when this does not happen, it is very likely due to a case of constipation.

How often should we evacuate?

According to Quintas, having a bowel movement three times a day or three times a week is within normal limits, and if the amount of our stools is less than that, that will indicate that we suffer from constipation.

According to the specialist, the solution to being constipated is not the use of laxatives, and that because this can cause poor absorption of key nutrients such as fat-soluble vitamins, iron, or calcium.

First of all, according to Quintas, we should measure our fiber and fluid intake. If we increase our fiber intake per day, the stools will be less time in the colon, and will have a greater volume.

Such an increase in fiber intake should be done gradually to avoid gas formation. In this scenario, it is important to perform progressive adjustments to our diet so that the increase in fiber intake does not happen suddenly.

Practice any sport it is another way to avoid constipation, along with the consumption of water and fibrous foods. This activates the body and promotes bowel movement, making bowel movements easier.

Try to eat fiber as this will help your gut health. Source: Shutterstock

Tips to improve gut health

Quintas offers a series of additional recommendations so that we enjoy an optimal intestinal health. These recommendations are:

  • Avoid the abuse of drugs such as anti-inflammatories, cortisone, acetylsalicylic acid, and proton pump inhibitors.
  • Take antibiotics only when they are strictly necessary.
  • Don’t forget to include fiber in your diet.
  • Learn the habit of going to the bathroom in a specific hour or hours.
  • Reduce the consumption of sugar and highly processed foods.
  • No Smoking.
  • Do not abuse fats.
  • Maintain our weight.
  • Have a varied diet with fruits, vegetables, legumes, whole grains, low-fat proteins, olive oil, among others.

She also points out that drinking coffee on an empty stomach encourages bowel movement because caffeine stimulates neurons of the enteric nervous system in the intestine. These give the order to produce contractions in the muscular walls there, generating the need to go to the bathroom.

Despite the above, it is important that you are aware of the particularities of your diet and lifestyle in general so that you have an idea of ​​what would be the most suitable frequency for you.

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5 tips that will help you maintain your healthy diet without starving | The State

The holiday season of overeating has come to an end. You have probably decided to start 2021 by maintaining a healthy diet, controlling or lose weight and feel full of energy. Here some tips to help you not give up, follow your plan and achieve your goal.

Let’s start from realistic expectations help maintain a healthy lifestyle. If you expect to lose too much weight in a short time, in addition to not being convenient, it is difficult to follow the plan to fulfill it and the results are not maintained. Proposing attainable and safe results will prevent you from getting discouraged.

The National Institutes of Health state that weight loss should be around 1 to 2 pounds per week over a 6 month period. People with a higher starting body weight can lose more pounds than people with a lighter starting body weight. That does not mean that after 6 months you cannot continue to go down, the strategy will depend on the step you have lost.

1. Don’t go hungry between meals

You can enjoy snacks between meals. These give you the fuel and help you feel full so you don’t get too hungry when it’s time to eat. Consider snacks in your daily calorie count.

For example, if your diet is 1600 calories, in three 400 calorie meals, they add up to 1200, you have 400 calories free to enjoy a snack at noon and a dessert in the afternoon of 200 calories each.

Opt for healthy snacks like a apple with a tablespoon of peanut butter or other fruit; strained plain yogurt and without added sugar; or a small handful of almonds, walnuts, or peanuts Without salt, they give you energy and provide satiety, reducing the temptation to eat junk.

2. Drink water

Sometimes we can confuse thirst with hunger. Instead of going to the refrigerator, have a glass of water and wait 10 to 20 minutes to see if your hunger decreases.

Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, the wires cross in the hypothalamus, Alissa Rumsey, spokeswoman for the American Academy of Nutrition and Dietetics, tells Health.

If you’re really hungry, opt for foods that are hydrating, such as a fruit that is high in water content and high in fiber.

3. Eat slowly, in at least 20 minutes

Eat slowly, your body requires 20 to 30 minutes to send the satiety signals from the stomach to the brain. If you rush to eat, chances are you are eating more than necessary. The Beet notes that generally we eat 30 percent more calories than we need at each meal, and those calories are stored as fat.

4. Vegetables first

Dietitian Nicole Osinga, creator of VegStart Diet, advises The Beet to do “front loading.” Eat the vegetables first, then the main dishes and finally the dessert.

With beneficial, fiber-rich foods that fill the stomach and protein-rich foods like beans or legumes, this way you are less likely to overindulge on high-calorie foods.

“The salad you eat doesn’t just fill you up… your energy level will be higher. Food shouldn’t make you want to take a nap. “

5. Check the menu beforehand if you are going to eat out

Maintaining a healthy diet can seem difficult when eating out. Check the menu before heading to the restaurant to avoid making rash choices once you’re there. If you have to travel, research restaurants in advance. Don’t forget to pack some healthy food for the trip.

Improving your diet is what works best to lose and control weight. But if you combine it with physical activity you can burn even more calories.

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Chrissy Teigen and John Legend wish everyone ‘a happy, healthy and beautiful new year’

They experienced their fair share of heartbreak in 2020 with the loss of a baby boy at five months gestation.

But on Thursday night, Chrissy Teigen and John Legend took to Instagram to send greetings as the world rang in 2021.

Posting a photo showing them sitting side by side on a yacht during their Caribbean getaway, the couple wrote: ‘mom and dad wishing you a happy, healthy and beautiful new year blessed with the purest joys and most positive – “vibes” -‘

Greetings: Chrissy Teigen and John Legend posted a photo to Instagram showing them on their Caribbean yacht vacation and wished everyone ‘a happy, healthy and beautiful new year’

Chrissy and John have been enjoying a sun-kissed vacation in St. Barts with their daughter Luna, four, and son Miles, two.

The model, 37, and the musician, 42, showed off deep tans in their photo as well as glittery patterns on their foreheads.

Chrissy was dressed in a black shimmery frock with low-cut neckline and bare back, while John opted for a black and white patterned short-sleeve shirt and white trousers.

Celebrity couple: Chrissy added a sparkly headdress as she posed cuddled up to her Grammy-winning husband

Celebrity couple: Chrissy added a sparkly headdress as she posed cuddled up to her Grammy-winning husband 

Dad: John also shared a snap with his two-year-old son Miles. He and Chrissy also share daughter Luna, four

Dad: John also shared a snap with his two-year-old son Miles. He and Chrissy also share daughter Luna, four

Staying strong: John Travolta, 66, posed in black tie with his 20-year-old daughter Ella and the two raised a glass to wish everyone a Happy New Year. He lost his wife Kelly Preston to cancer in 2020

Staying strong: John Travolta, 66, posed in black tie with his 20-year-old daughter Ella and the two raised a glass to wish everyone a Happy New Year. He lost his wife Kelly Preston to cancer in 2020

Another star touched by tragedy this past year is John Travolta, who lost his wife Kelly Preston to breast cancer.

The actor, 66, posted a photo to his Instagram in which he’s seen in black tie with his 20-year-old daughter Ella.

In the picture, the two raise their glasses and in the caption, Travolta wished everyone ‘a Happy New Year’. 

Modern Family star Sofia Vergara shared a snap of herself holding her cute Chihuahua.

The Colombian actress,  48. wore a very low-cut white dress while her beloved pet was also wearing a white frock.

The ohoto appeared to be taken as she sat down for a New year’s Eve dinner in an outdoor tropical location and in the caption, Vergara explained: ‘waiting for 2021.’ 

Modern Family star Sofia Vergara shared a snap of herself holding her cute Chihuahua. Both wore white and the snap appeared to be taken during an outdoor New Year's Eve dinner

Modern Family star Sofia Vergara shared a snap of herself holding her cute Chihuahua. Both wore white and the snap appeared to be taken during an outdoor New Year’s Eve dinner

Happy to ring in a new year: Shameless and Phantom Of The Opera star Emmy Rossum shared this selfie and wished 'Bye 2020'

Happy to ring in a new year: Shameless and Phantom Of The Opera star Emmy Rossum shared this selfie and wished ‘Bye 2020’

Sight for sore eyes: Olivia Munn was pictured looking out over a stunning scenic vista holding her phone and wearing a patterned shirt. 'First resolution for 2021: get pants,' she joked

Sight for sore eyes: Olivia Munn was pictured looking out over a stunning scenic vista holding her phone and wearing a patterned shirt. ‘First resolution for 2021: get pants,’ she joked

Hotel heiress and socialite Paris Hilton posed in a red and white bikini as she bid adieu to the year on board a luxury yacht.

The blonde posed up a storm in the two-piece with matching headband and heels against a stunning ocean backdrop.

‘Beautiful sunny day on New Year’s Eve,’ she wrote in the caption.

She later updated it to show herself dressed up to celebrate the arrival of New year’s Eve on board the yacht. 

Out with the old: Paris Hilton posed in a red and white bikini with matching headband and heels against a stunning ocean backdrop as she prepared to ring in 2021

Out with the old: Paris Hilton posed in a red and white bikini with matching headband and heels against a stunning ocean backdrop as she prepared to ring in 2021

Party time: Paris later updated her Instagram to show herself dressed up to celebrate the arrival of New year's Eve on board the yacht

Party time: Paris later updated her Instagram to show herself dressed up to celebrate the arrival of New year’s Eve on board the yacht

Optimism: Jeff Bridges, who is battling cancer, posed with his wife and dog at their Santa Barbara, California, home. 'May we dream together,' the veteran actor shared

Optimism: Jeff Bridges, who is battling cancer, posed with his wife and dog at their Santa Barbara, California, home. ‘May we dream together,’ the veteran actor shared

Jeff Bridges, who is battling cancer, posed with his wife and dog at their Santa Barbara, California, home.

The couple wore matching red and in his New Year’s message, the veteran actor shared: ‘May we dream together.’

Taylor Swift wore a fake fur bear suit as she posed for a portrait. In her caption the 1984 crooner said, ‘Bye 2020, it’s been weird.’

Barely bear-ing it: Taylor Swift wore a fake fur bear suit as she posed for a portrait. In her caption the 1984 crooner said, 'Bye 2020, it's been weird'

Barely bear-ing it: Taylor Swift wore a fake fur bear suit as she posed for a portrait. In her caption the 1984 crooner said, ‘Bye 2020, it’s been weird’

Momentous year: Joe Jonas shared this black and white selfie as he partied on New year's Eve with wife Sophie Turner. The couple welcomed their first child together back in July

Momentous year: Joe Jonas shared this black and white selfie as he partied on New year’s Eve with wife Sophie Turner. The couple welcomed their first child together back in July

Oohh-la-la: The Game Of Thrones actress, 24, also posed in a sexy outfit with the couple's dogs

Oohh-la-la: The Game Of Thrones actress, 24, also posed in a sexy outfit with the couple’s dogs

Bubbles: Halle Berry raised a toast to 2021 with this photo

Bubbles: Halle Berry raised a toast to 2021 with this photo

Christina Aguilera, 40, posed in plaid in front of a decorated Christmas tree.

‘2020 has been too much for everybody,’ the singer posted. ‘Let’s part with it, let’s make our peace and move on … I’m very excited to shed old skins, depart from old ways.’

‘I think we’ve all taken a second and reflected on what’s serving us and what’s not so we can move forward in our future and try to get over 2020 on many levels.’

Bye bad year: Christina Aguilera, 40, said, '2020 has been too much for everybody. 'Let's part with it, let's make our peace and move on ... I'm very excited to shed old skins, depart from old ways'

Bye bad year: Christina Aguilera, 40, said, ‘2020 has been too much for everybody. ‘Let’s part with it, let’s make our peace and move on … I’m very excited to shed old skins, depart from old ways’

Ready: Aguilera followed up with this post on her Instagram

Ready: Aguilera followed up with this post on her Instagram

Sums it up: Late night host Jimmy Kimmel shared a photo of himself and his ABC show sidekick Guillermo. Guillermo holds two glasses of champagne while Jimmy holds a spray can of Lysol

Sums it up: Late night host Jimmy Kimmel shared a photo of himself and his ABC show sidekick Guillermo. Guillermo holds two glasses of champagne while Jimmy holds a spray can of Lysol

Late night host Jimmy Kimmel shared a photo of himself and his ABC show sidekick Guillermo.

Guillermo holds two glasses of champagne while Jimmy holds a spray can of Lysol.

‘Happy New Year! #Bye2020,’ he wrote. 

Zooey Deschanel wished her social media followers a happy new year while wearing a blue dress and blowing on a party horn.

Millie Bobbie Brown shared a glam selfie and in the accompanying caption, the Stranger Things star reflected on the past year.

‘I’m leaping forward into 2021 with optimism, faith in the human spirit and our collective will to carry on,’ the 16-year-old wrote.  

Excited: Zooey Deschanel wished her social media followers a happy new year while wearing a blue dress and blowing on a party horn

Excited: Zooey Deschanel wished her social media followers a happy new year while wearing a blue dress and blowing on a party horn

Looking  back and forward: Millie Bobbie Brown shared a glam selfie and in the accompanying cation, the Stranger Things star reflected on the past year and looked to the future

Looking  back and forward: Millie Bobbie Brown shared a glam selfie and in the accompanying cation, the Stranger Things star reflected on the past year and looked to the future

Diane Kruger shared a photo of herself and Norman Reedus ringing in the new year at home.

The Walking Dead star chugged on a bottle of champagne and they both wore party headdresses.

Kruger shared: ‘Me n u rabbit another trip around. Happy 2021 everyone.’ 

Chugging champagne: Diane Kruger shared a photo of herself and Norman Reedus ringing in the new year at home.

Chugging champagne: Diane Kruger shared a photo of herself and Norman Reedus ringing in the new year at home.

'Happy NYE @ysl': Hailey Bieber posed up a storm in a little black dress by Yves St Laurent that had a dramatic and very revealing cut out bodice

‘Happy NYE @ysl’: Hailey Bieber posed up a storm in a little black dress by Yves St Laurent that had a dramatic and very revealing cut out bodice

So in love: The model went on to share a photo of herself with her hitmaker hubby, who wore a black suit with open-neck white shirt and a backwards facing black baseball cap

So in love: The model went on to share a photo of herself with her hitmaker hubby, who wore a black suit with open-neck white shirt and a backwards facing black baseball cap

Hailey Bieber posed up a storm in a little black dress by Yves St Laurent.

The dramatic number had a very revealing cut out bodice and the model wife of Justin Bieber wore her hair in a chignon.

She accessorized with three gold necklaces, several earrings and a statement ring.

The model went on to share a photo of herself with her hitmaker hubby, who wore a black suit with open-neck white shirt and a backwards facing black baseball cap. 

Jada Pinkett Smith stunned her Instagram followers by posing in a blue bikini with her hair worn blonde and short. 

 ‘I welcome you 2021 with open arms,’ she said. ‘I have no expectations. I’m going to be still and grateful.’ 

Dared to bare: : Jada Pinkett Smith posed in a blue bikini with her hair worn blonde and short. and said: 'I welcome you 2021 with open arms. I have no expectations. I'm going to be still and grateful'

Dared to bare: : Jada Pinkett Smith posed in a blue bikini with her hair worn blonde and short. and said: ‘I welcome you 2021 with open arms. I have no expectations. I’m going to be still and grateful’

Hello New Year: Kylie Jenner posed in a bikini top in Aspen as she said she was 'swimming into 2021'

Hello New Year: Kylie Jenner posed in a bikini top in Aspen as she said she was ‘swimming into 2021’

Cheers: The reality star later wished her fans a 'happy new year' as she raised a toast on camera from her celebrations

Cheers: The reality star later wished her fans a ‘happy new year’ as she raised a toast on camera from her celebrations

Olivia Culpo ushered in 2021 with a kiss and fast food.

She posted a photo of herself and her hunky beau Christian McCaffrey chowing down on chicken sandwiches and smooching as they relaxed on board a yacht.

Culpo shared that living through the pandemic this past year had taught her to appreciate ‘the little things a lot more’ and signed off with: ‘Cheers to living in health, happiness, and gratitude in 2021!’

Happy New Year! Olivia Culpo ushered in 2021 with a kiss and fast food, posting a photo of herself and beau Christian McCaffrey chowing down on chicken sandwiches and smooching on board a yacht

Happy New Year! Olivia Culpo ushered in 2021 with a kiss and fast food, posting a photo of herself and beau Christian McCaffrey chowing down on chicken sandwiches and smooching on board a yacht

Funny: Gwen Stefani shared, ‘Can’t believe it’s almost 2021! ring in the New Year with me at #NBCNYE — LIVE thursday dec 31 at 10/9c on @nbc’

Spacey: Ashley Tisdale, who's pregnant with her first child, posted this selfie

Spacey: Ashley Tisdale, who’s pregnant with her first child, posted this selfie

'Be safe': Bella Hadid added filters for her Instagram Story video clip

‘Be safe’: Bella Hadid added filters for her Instagram Story video clip

To the future: Amelia Hamlin, the daughter of Lisa Rinna and Harry Hamlin, flashed the peace sign in a selfie and welcomed in 2021 with an applause emoji and a green heart emoji

To the future: Amelia Hamlin, the daughter of Lisa Rinna and Harry Hamlin, flashed the peace sign in a selfie and welcomed in 2021 with an applause emoji and a green heart emoji

Hoping to go back 100 years: Sarah Jessica Parker made a post about how 1921 might be a better year

Hoping to go back 100 years: Sarah Jessica Parker made a post about how 1921 might be a better year

Floral treat: Sharon Stone shared an inspirational motto

Floral treat: Sharon Stone shared an inspirational motto

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Keep Your Healthy Diet Goals On Track With This Portable Blender Bottle That’s On Sale For Less Than $25

If you’re trying to get your healthy diet goals back on track then this portable blender is the perfect option for you & it’s currently on sale for under $25!

If you purchase an independently reviewed product or service through a link on our website, we may receive an affiliate commission. 

Just in time for the new year and considering we’ve been stuck in quarantine for months, you may feel that your healthy diet routine has taken a toll and if you’re ready to get back on track then you must consider the Tenswall Portable Blender which is currently on sale for $21.99. You have to act fast though because this deal won’t last forever and you don’t want to pass up this great price.

Get the Tenswall Portable Blender here for $21.99.

The blender comes in a pretty blue color and has a magnetic switch that makes the blender safe and easy to use. As soon as you separate the top from the bottom, the blender automatically shuts off and it has a 380ML capacity, which is a perfect size for a personal smoothie. The best part is, the blender acts as a bottle too so as soon as your done mixing your ingredients together, you can remove the bottle and enjoy your smoothie on the go.

The blender comes equipped with six full blades and four miniature blades that work together to give you a powerful blend. You can add any ingredients you want from vegetables to fruits and ice, plus, the blades make it so that you are left with no big chunks and just a smooth, refreshing drink.

It’s made of safe materials, non-toxic, eco-friendly PP and ABS material, and it’s BPA free. It is also rechargeable and takes a USB cord with a built-in 2000mAh rechargeable battery which can be charged via a power cord, a cellphone, laptop, computer, and more devices, which makes it great for traveling. Once charged, it will last three hours and about 12 uses. It has a power on/off button and when you’re done and ready to clean it, all you have to do is fill the body up with water and click the automatic clean button.

There’s a reason this blender has over 1,900 reviews and it’s because people swear by it, so you definitely don’t want to miss out on this deal.

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How healthy is instant oatmeal for breakfast? | The State

Oats are rich in antioxidants, fiber, protein, vitamins, minerals, and antioxidants, which are essential for good digestive, intestinal, and immune health.

Photo:
Alexander Mils / Pexels

Nowadays when feeding it has become the central axis of well-being, healthy weight and disease prevention, it is because of that the quality of the products with which we base the daily diet it has become fundamental. While all meals of the day are important and they have their peculiarities, probably breakfast be one of the Main meals that has raised questions the most. Many consider it The most important meal of the day, While others they prefer to omit it. The truth is that they exist various factors that directly influence the benefits that a Good breakfast.

In such a way that the quality of food what do we consume at the start of the day, influences at all levels; from the physical and mental performance, in concentration levels, in digestion and even in the mood. The truth is that today, we have the immense advantage of having food of the most high quality in nutrients, which undoubtedly have become a powerful therapeutic ally and that with the simple fact of integrating them into the diet improve health at all levels. One of the most famous products pantry for breakfast fast, accessible, versatile and nutritious, is the oats.

What we can say about him oatmeal power It falls short. Oats are considered “The queen of cereals” and it is that everything good in nature is housed in these small powerful flakes. Shine for your nutritional composition, which stands out for its high content in protein and healthy fats. Oatmeal is pure energy for the body, thanks to its content in carbohydrates slow absorption that give it a magnificent satiating power, which benefits the weightloss and it is key to control appetite.

Also your high fiber content, confers great benefits for the body at different levels. Improves the digestive process, intestinal health, promotes a correct waste disposal, strengthens the immune system and is the perfect food for take care of cardiovascular health. further the oats is rich in important minerals as the match, magnesium, iron, manganese and vitamin B1, although it is also associated with small amounts of potassium, calcium, seleniumsilicon copper, zinc and vitamins E, B2 and B3. his antioxidant potential is key to eliminating the effect of free radicals in the body and as if that were not enough it is a food of great anti-inflammatory power, thanks to its content in unique compounds called: avenanthramides.

All this makes the oats Be the full meal perfect for breakfast. However, it is important to stop and review what is the best way to consume it, to get your long list of nutritional benefits and medicinal. Currently the food industry offers us a wide range of options of commercial oats and one of the most popular alternatives, is the instant oatmeal. Which is one of the everyday consumer products most consumed worldwide, however It is healthy? Keep reading and take the best decisions for your health.

  • The instant oatmeal is characterized by having a previous cooking process. Compared to the presentation in natural flakes, which come completely “in raw”. This step modifies its nutritional potential, since during industrial cooking they usually miss nutrients and important compounds like vitamins and minerals.
  • The different options of instant oatmeal available in the market, most of them are characterized by being processed products that unfortunately end up being highly caloric and with many added sugars. Also on many occasions they usually contain colorants, flavorings and flavorings, which are added with the aim of enhance its flavor and make them more attractive.
  • These options processed oats, provide a higher glycemic index and they likely end up being more of a kind of “candy” than a healthy whole grain.
  • At the same time derived from the processing through which the instant oatmeal, makes your natural fiber content may be diminished.

The conclusion it is forceful and matches the recommendation of renowned nutritionists, the best way to eat oats: it is in its natural version. Which will allow us to obtain all your natural qualities and is distinguished by keeping intact its contribution in vitamins, minerals, antioxidants, proteins and fiber. Choose to prepare it in slow cooker, if you wish, add your favorite vegetable milk, light fruits, rich in fiber and antioxidants, such as apple, red fruit, banana, kiwi, peaches, plums, citrus and pineapple. Never forget add extra nutrients with medicinal spices like ginger, turmeric, cinnamon, and cardamom, they add incredible flavor and are associated with great anti-inflammatory benefits. Dare to create the most delicious combinations with natural and homemade oats, it is the way to obtain its immense potential, take care of health and body weight.

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Lucuma: the healthy sweetener alternative | The State

The lucuma fruit, also known as “The gold of the Incas”, comes from the Pouteria lucuma tree that is native to the valleys of the Andes. While in South America fresh fruit is found, in the United States it is common to find it in dry and powdered form.

Lucuma powder offers a sweet taste that has been compared to maple, pumpkin, sweet potato, and caramel and is used as a healthier alternative sweetener than sugar and some common sweeteners.

1. May benefit blood sugar control

Most of your carbohydrates from lucuma are complex, which promote healthy blood sugar levels.

Healthline explains that the soluble fiber in lucuma can protect against diabetes by improving insulin sensitivity and preventing spikes in blood sugar after a meal or snack. In addition, it contains 75% less sugar than the same amount of table sugar.

2. It is more nutritious than other sweeteners

Lucuma powder is low in sugar, but rich in fiber and antioxidants. The website specialized in health information, WebMd, publishes that lucuma powder is also a good source of potassium, rivoflavin, and niacin (vitamin B3).

3. It is a source of fiber

Lucuma powder offers both soluble and insoluble fiber, unlike table sugar or other traditional sweeteners. One teaspoon of lucuma powder (5 grams) provides 2 grams of fiber.

4. It is rich in antioxidants

Lucuma has high levels of polyphenols and carotenoids such as xanthophylls, antioxidants that can help protect the body’s cells from free radicals that occur during the decomposition of food. Antioxidants are also known for their anti-inflammatory properties, which can promote cardiovascular health.

5. May promote digestive health

The fiber in lucuma can support good gut bacteria and support digestive health. It adds bulk to the stool, helps food move through the intestine, and ultimately flushes out waste.

How to use lucuma powder?

Although lucuma can be a healthier option than other sweeteners, it should not be consumed in large quantities, although in small quantities, it still contains sugars.

Can be used as a substitute for sugar in baking and preparing cakes, pastries and other desserts or baked goods. One tablespoon of sugar equals two tablespoons of powdered lucuma.

You can also add it to oatmeal or other cereals, as well as smoothies, yogurt, ice cream, and other desserts.

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Why Almond Milk May Not Be As Healthy As You Think | The State

The almonds are nutritious and healthy seedss. The almond milk is a drink that has become very popular. It can be prepared at home and there are also commercial options. Although not all almond milks are as healthy as you think.

Just a small portion of almonds the drink is present. Almond milk is made by crushing the seeds, mixing them with water, and then filtering the mixture, resulting in a nutty-flavored, milk-like drink.

Nutritionist Angela Lemond, spokesperson for the Academy of Nutrition and Dietetics, tells The Healthy she is puzzled by people who want to avoid processed foods and yet they drink processed almond milk.

Processed almond milk can contain many additives, such as sugar, salt, gums, flavorings, and lecithin and carrageenan (as emulsifiers).

Commercial almond milk contains four to five almonds, water, added vitamins and additives to make it look like milk. It’s very artificial“Lemond says, recommending that people eat whole almonds and drink regular cow’s milk (if they are dairy) to maximize their nutrients in the most natural way possible.

Some are high in added sugar and calories

Almond milk is an option for people with a dairy allergy or lactose intolerance or who choose not to drink dairy. Also for those looking for low calorie options. It is naturally low in sugar.

Some brands contain between a 65% and 80% fewer calories than whole milk. Unsweetened almond milk options can contain between 30 and 50 calories per cup (240 ml). Whereas whole milk has 150 calories.

But not all options are low in sugar and calories.. There are many varieties that are flavored and sweetened with a good amount of added sugar. A cup of chocolate flavored almond milk can contain more than 21 grams of added sugar, equivalent to more than 5 tsp.

It is important to check the nutrition label. He limit added sugar diary that recommends the American Heart Association, 24 grams of sugar added for women and 36 grams for men.

It is not a source of protein

Almond milk as opposed to cow’s milk or soy-based drink, does not provide protein.

The good side of almond milk

Almond milk is naturally rich in vitamin E. This vitamin is antioxidant, helps protect cells against damage caused by free radicals.

The Office of Dietary Supplements notes that the body also needs vitamin E to stimulate immune system so that it can fight bacteria and viruses that invade it. It helps to dilate blood vessels and prevent blood clots from forming. Cells also use vitamin E to interact with each other and perform important functions.

Most of the commercial varieties also add vitamin E additional during processing and fortify with calcium and vitamin D, both important nutrients for bone health; homemade versions are not a good source of these two nutrients.

Making almond milk at home is very simple. If you choose to buy it processed, check the added sugar content and if you want a healthy version you can choose it without sugar, without flavor and fortified with calcium and vitamin D.

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How to stay healthy over the holidays: Dietitian, 31, reveals the five golden rules to follow

A dietitian has revealed the five golden rules to follow over the Christmas break to stay healthy and lean after the festivities.

Leanne Ward, 31, from Brisbane, said it is possible to stay in shape over the break and still eat a bit of what you love, but you just need to follow five simple rules. 

‘If you want to be healthy over the holidays, here are my tips and my five golden rules,’ Leanne said in a TikTok video on the subject.

Scroll down for video 

A dietitian has revealed the five golden rules to follow over the Christmas break to stay healthy and lean after the festivities (Leanne Ward pictured)

1. Start each day with a walk or a workout

The first thing the dietitian said will keep you in check over Christmas is if you go for either a walk or do a quick workout first thing in the morning.

Doing this will mean you’ve got your exercise out of the way and don’t need to feel guilty when you enjoy a mince pie or slice of Christmas cake later in the day.

Leanne said she knows that socialising often fills up a lot of our time at Christmas, and so the best thing you can do is do a quick 20-minute HIIT workout or short walk or run to get some steps in before the festivities begin.

Leanne (pictured) revealed that one of the best things you can do is do a quick workout or a run first thing in the morning to get your exercise out of the way

Leanne (pictured) revealed that one of the best things you can do is do a quick workout or a run first thing in the morning to get your exercise out of the way 

2. Have half a plate of salad or vegetables

The second thing Leanne said you must do is have half a plate of salad or vegetables with every meal.

If you do this, you’re more likely to fill up on the good stuff, and then you can just have a little bit of the less healthy items.

Leanne explained that the ideal plate comprises half salad or vegetables, a quarter of a plate of lean protein, a quarter of a plate of complex carbohydrates and a teaspoon of healthy fats, such as extra Virgin olive oil or avocado. 

The second thing Leanne (pictured) said you must do is have half a plate of salad or vegetables with every meal as this will fill you up and ensure you're healthy

The second thing Leanne (pictured) said you must do is have half a plate of salad or vegetables with every meal as this will fill you up and ensure you're healthy

The second thing Leanne (pictured) said you must do is have half a plate of salad or vegetables with every meal as this will fill you up and ensure you’re healthy

3. Eat slowly and mindfully

Thirdly, Leanne said you should chew slowly and mindfully, paying attention to what you’re eating and how much of it.

Leanne explained you should never eat when you’re doing something else like watching TV or reading – as this can often kid you that you’ve eaten less than you really have.

Try to chew each mouthful at least five or six times – as it takes 20 minutes for your brain to tell your stomach that it’s full.

While it can be easier said than done, the 31-year-old revealed it's a better idea to eat until you're 80 per cent full, rather than 100 per cent full (Leanne pictured)

While it can be easier said than done, the 31-year-old revealed it’s a better idea to eat until you’re 80 per cent full, rather than 100 per cent full (Leanne pictured) 

4. Eat until you’re 80 per cent full

While it can be easier said than done, the 31-year-old revealed it’s a better idea to eat until you’re 80 per cent full, rather than 100 per cent full.

‘You can’t ruin anything with just one day of eating, but it’s a good practice to stop eating when you’re 80 per cent full, rather than stuffed and feeling bloated,’ Leanne said. 

The dietitian added that she often aims for 70 per cent fullness with her main meal, as she knows she will always want dessert even if she is full.

Finally, Leanne (pictured) said a great way to stay in shape over Christmas is to 'choose the one or two treats you love the most and leave the rest'

Finally, Leanne (pictured) said a great way to stay in shape over Christmas is to ‘choose the one or two treats you love the most and leave the rest’

5. Choose the one or two treats you love the most 

Finally, Leanne said a great way to stay in shape over Christmas is to ‘choose the one or two treats you love the most and leave the rest’.

‘I’m not promoting calorie counting, I’m promoting balance,’ Leanne said. 

Thousands who saw the clip thanked the dietitian for the useful advice over the holidays.

‘Love the advice friend,’ one person commented.

‘Love this, thank you,’ another added. 

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5 healthy drinks to prepare slimming and anti-inflammatory smoothies | The State

At present the consumption of smoothies has become a powerful nutritional and health tool. To such a degree that according to the combination of ingredients they are highly medicinal drinks, which are associated with qualities to improve digestive health, intestinal, fight inflammation, strengthen the immune system and of course, lose weight.

It is also well known that these are beverages that constitute an extraordinary source of essential nutrients, which stimulate metabolic functions and therefore promote slimming and the purification of the organism. The truth is that there are no doubts about its unique benefits, as long as they are made with the better and more nutritious ingredients. While the basic and indisputable are the fruits and green vegetables, there are other accessories that carry your therapeutic power to another level. It is therefore essential create the perfect balance adding medicinal spices, foods rich in protein, fiber and healthy fat sources. They all provide a long list of antioxidants, vitamins, minerals and another variety of substances, which enhance Good health and weight loss.

We currently have numerous recommendations from recognized experts in medicine and nutrition, about the foods that can not be missing to create a powerful and slimming shake. Yet little has been said about most recommended natural drink bases, which are a fundamental addition that not only provide great flavor, they provide an important extra in nutrients. Know the 5 best alternatives, they are rich, accessible and will make any smoothie a lot more delicious and consistent.

1. Almond milk

In recent years everyone has talked about immense properties of the almond milka, not in vain is one the most popular vegetable drink nowadays. Integrating it into smoothies will not only make them creamier in a healthy way, it provides a good extra dose of nutrients. It stands out for its high content in fiber vitamins, minerals and essential fatty acids and the best of all is that it is lactose and gluten free. It is also associated with great qualities for promote weight loss, thanks to your satiating effect and it is also extraordinary for increasing energy levels.

Almond milk / Photo: Pixabay

2. Coconut water

He coconut water is one of the more wonderful additions in any shake, it goes well with all ingredients and the best thing about it is that it is the most hydrating and low in calories. It stands out for its high electrolyte content that help to superimpose liquids and salts that are lost during physical activity. It is perfect as it contains very little fat and sugars, provides a lot of flavor and is very light, perfect for green smoothies. At the same time it is a great ally of digestion and good gut health, at the same time promotes weightloss and the purification of the organism.

Coconut water. / Photo: Shutterstock

3. Natural juices

Much has been said about the consumption of natural juices and his high sugar content, however it is time to lose their fear. Integrating them freshly squeezed as a base in any smoothie will make them rich in antioxidants, vitamins and enzymes, which benefit digestion and weight loss. At once speed up metabolism, hydrate, promote purification and strengthen the immune system, do not hesitate to use options such as juice orange, grapefruit, tangerine, apple, beet and carrot.

Tangerine juice.
Orange juice. / Photo: Pixabay

4. Green tea

He Green Tea is considered one of the healthier drinks of the planet, its antioxidant power is associated with great anti-inflammatory benefits that they are capable of fight all kinds of diseases. Green tea absolutely benefits the entire body, it is a great ally of The digestion, gut and heart health, and their gorgeous effects To combat being overweight, diabetes and the obesity. Its polyphenols make it the infallible ally, to stimulate cell regeneration, improve fat digestion and promote good hormonal balance and clear, it is ideal for accelerate weight loss. You can add it in the form of matcha green tea powder or as a very concentrated infusion.

Green Tea
Green tea./Photo: Shutterstock

5. Coconut milk

Every ingredient I make creamier and delicious the shakes, it is well received. That is why the coconut milk it simply cannot be missed, is incredibly generous and rich in nutrients. While it is associated with a higher caloric intake do not be afraid of it, since it is balanced by its contribution in fiber, protein and a long list of micronutrients. Its medium chain fatty acids, added to its antioxidants, stimulate and protect cardiovascular health and reduce the negative effects of free radicals in the body. Besides, his satiating power, helps to keep us satisfied for longer and avoid anxiety about eating.

Coconut milk. / Photo: Shutterstock

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How to help children maintain a healthy weight? | The State

The extra kilos put children in risk of developing serious health problemssuch as diabetes, heart disease, and asthma. Childhood obesity also has an emotional toll, it can lead to low self-esteem, a negative body image and even depression, according to the organization HelpGuide.

It is not about putting children on a diet but about helping them to have a healthy nutrition that favors their physical and mental development while helping them avoid being overweight.

How to help children eat healthy?

Photo: Aurelia Ventura / Impremedia

Be a role model

Talk to your child about healthy foods while you are eating them.

Cook healthy in front of your children

Tell them what you are doing and how it benefits the body. Let it help you while you cook, in activities that are appropriate for their age.

Schedule regular times for meals

If children know that they will only get food at certain times, they will be more likely to consume the food.

Feed them rainbows

Photo: Trang Doan / Pexels

Serve a wide variety of fruits and vegetables. This should include red (beets, tomato), orange (carrots, squash), yellow (mangoes, bananas), green (avocado, broccoli, spinach), etc.

Most children over 4 years old need at least 1½ cups of fruit and 1½ to 2½ cups of vegetables a day.

Some options are frozen grapes, vegetable skewers or frozen yogurt with strawberries. Serve raw vegetables like baby carrots, celery and cucumbers and cooked like broccoli or steamed cauliflower.

Avoid giving them sugary box cereals

Most processed cereals are high in added sugars and low in fiber. Photo: Aline Ponce / Pixabay

Many boxed breakfast cereals are high in added sugar. Offer healthy options such as oatmeal, fresh fruit, high-fiber, low-sugar whole grains, and low-fat milk instead of sugary cereals, donuts, or toasted pastries.

The Academy of Nutrition and Dietetics suggests offering children simple but nutritious and healthy items like scrambled eggs, with cheese and tomato sauce wrapped in an omelette; plain yogurt without added sugar to which you can add whole grains, fruit and unsalted nuts. He also advises teach children to make their own smoothie.

Limit juices and sodas

Soft drinks and fruit drinks contain added sugars that could be displacing nutritious drinks. A juice can have the same amount of sugar as a soda. Limit juices to one small glass a day. Instead, it offers Water and natural milk.

Avoid processed meats

Photo: Congerdesign / Pixabay

Avoid processed meats like ham, salami, bacon, mortadella, and hot dogs. They are high in sodium and have negative health effects.

Don’t ban food or use it as a reward

Ban food alone increases a child’s desire for that food. Choose limit serving size. Avoid using food as a reward for good behavior, you can choose stickers or allow the child to invite a friend to play.

When you eat out, choose responsibly

When you go to a restaurant, look for nutritious and healthy options, the same if you order takeout or home delivery.

Eat without screens

Eating without being distracted by screens helps children focus on your food. Ask them what it feels like to be very hungry, a little hungry, comfortably full, and uncomfortably full. Tell them the importance of listening to internal body signals.

Other recommendations

The American Academy of Pediatrics recommends that there is no television in the children’s rooms to reduce screen time and promote healthy sleep habits. Better sleep helps them maintain a healthy weight and do better in school.

Do physical activities as a family in which the children can join.

Set limits on times of watching television, as well as the use of tablets and video games. It also helps that you don’t spend too much time in front of the TV, either. Involve the children in the activities you are doing.

Avoid restrictive diets and excessive exercise regimens. Before putting a child on a diet, consultation with a doctor and registered dietitian is required.

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