10 tips to healthy eating

10 tips to healthy eating

1. Eat a variety of foods

We need over 40 different nutrients and no food by itself can provide them all. The food supply that exists today facilitates take a wide variety of foods, so buying fresh foods to cook like buying prepared meals or takeaways. Choose foods always balanced! If you take a lunch rich in fat, take a low-fat dinner. And if one day taking meat at dinner, I try to choose fish the next day.

2. Base your diet on foods rich in carbohydrates

Most people do not take enough high in carbohydrates like bread, pasta, rice, potatoes and other cereals. More than half of the calories in your diet should come from these foods. Try wholegrain bread, pasta and other grains to increase your fiber intake.

3. Take lots of fruits and vegetables

Most people do not take enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes or see what ready meals are available at the supermarket.

4. Maintain a healthy body weight and feel good

Proper weight depends on many factors such as sex, height, age and genetics. Being overweight increases the risk of various diseases such as heart disease and cancer. Excess fat appears to take in more calories than are needed. These extra calories can come from any nutrient that contains calories (proteins, fats, carbohydrates or alcohol) but fat is the most concentrated source of calories.

Physical activity is a good way to burn calories and may make you feel good. The message is simple: if you are gaining weight, you must eat less and be more active.

5. Eat moderate portions: reduce, not eliminate foods

If you eat the right portions of each food it is easier to eat from all the food groups without removing any. For example, some reasonable portions are: 100g of meat, medium piece of fruit, half a cup of raw or 50ml cream pasta. Prepared meals can offer a handy means of portion control and often contain calories that appear on the packaging, which helps counting. If you eat out, you could share some of your meal with a friend.

6. Eat regularly

Skipping meals, especially breakfast, can lead to a feeling of control hunger, often resulting in an over intake. Conduct a mid-morning or afternoon tea can help curb hunger, but do not eat too much not replace the main meals. Do not forget to have these shots as part of their total calorie intake.

7. Drink plenty of fluids

Adults need to drink at least 1.5 liters of fluid a day! And we need more amount if it is hot or if we make a lot of sport. Water is obviously a good source of liquid but variety can be both pleasant and healthy. Other choices are juices, soft drinks, tea, coffee, milk, etc.

8. Move

As we have seen, too many calories and not enough exercise can lead to weight gain. Moderate physical activity helps burn off those extra calories us. It is also good for the heart and circulatory system and for general health and wellbeing. So make physical activity a daily routine. Use the stairs instead of the elevator (as well as for ascending and descending)!. Take a walk in your lunch break. It does not take an athlete to move!

9. Start now! And make changes gradually

Make changes in your lifestyle is gradually much easier to make them suddenly. For three days, write down the foods and drinks consumed between meals and meals. Do you take very few servings of fruit and vegetables? To begin, try to eat only one serving more fruit and vegetables a day. Are your favorite foods are high in fat and make you gain weight? Do not delete these foods and feel bad, instead try to choose low fat meals or eat less of them. And start using the stairs at work!

10. Remember: it’s all about balance

There are no “good” or “bad”, only good or bad diets foods. Do not feel guilty about the foods you love, just take them in moderation and choose other foods to provide the balance and variety you need for good health.

Tips to enjoy a cheap holiday

Tips to enjoy a cheap holiday

Spending a few days away from home is almost always mean extra expenditures on accommodation, the travel, leisure and food. It is often necessary to save all year to enjoy the summer holidays in the beach, in the mountains or exploring abroad.

But in addition to traditional travel there is another set of much cheaper options that provide insight elsewhere without making a large financial outlay

Exchange housing

One of the alternatives for a nearly free vacation, as far as housing is concerned, is the home exchange. The system is simple and practiced for years by tens of thousands of travelers.

You only need to register with a site that manages this type of barter and be willing to provide housing in exchange for spending time in someone else’s home. The user selects the country of interest, exchange he wants to do and sends a message to the owner.

Once enrolled, he will also receive hundreds of submissions from around the world. While the first may seem strange to think that strangers will occupy the house, is an experience that gives good results. Usually, once chosen the place and the person with whom the exchange is made, the participants in this initiative exchanged e-mails, pictures, calls and engage in certain friendship. This in turn helps to better know the site to which you travel, thanks to suggestions from the hosts.

Some think that the location of his home barter will be difficult to not be in a downtown or attraction. But the fact is that one of the objectives of those involved in the exchange is to live as do the residents of the town in which they arrive and not as tourists, so that anyone with a floor can participate in this exchange.

With this initiative, it is possible to know the five continents from a different point of view living those staying in hotels, and almost free. The pages that manage the exchange charge participants a fee of 50 or 70 euros per year.

To this food costs, which can be done at home and save money on travel restaurants- and other movements in the area to be released they would be added. Some people also exchange the car, so the payment for renting a car or public transport disappears.

Cultural exchanges

Another more affordable experience that study tours abroad to learn a language is to exchange. A month in another country can cost about $ 3,000, but staying at the home of a student during this time and then offer home ownership for the partner lives in his is quite cheaper. Moreover, young people know the true culture of the place, leaving the student with friends and share with him the day.

Couch surfing. Couch surfing is defined as a service “online entertainment” in which a person selflessly offers other free accommodation in their homes. The idea came decades ago when surfers were down sofa in English -couch other people who were looking for good waves. The experience was expanded into a worldwide network.

But couch surfing is much more than a free hosting; it is a cultural exchange to find the destination as it is lived in reality and not superficially as a tourist. The host explained the customs of the country and indicates the places you can go your guest to enjoy the area. The guest, meanwhile, tells how people live in the region and exchange views.

Those wishing to participate in this experience must enroll in the couch surfing website and provide some details about your profile.

They can then search for people, called “hosters” which provide accommodation. There are also other participants do not pay a portion of your home but to help visitors experience the town to traveling: they are called “coffee” or “drink”.

The applicant submits a request to anyone who considers that matches your profile and expected to be accepted. It has no obligation to pay anything, although their maintenance should be separate.

Travelers who have tried this way to meet other cultures repeat and recommend the experience to those who want to live a few days as do the natives of the area.

Field of work

Another way to spend the summer, aimed especially at young people, is to participate in a labor camp. It is an initiative in which people from different backgrounds come together to collaborate on a social project, such as the recovery of historical heritage, improve the natural environment of the destination or help particular groups of people. While a different experience in other countries or provinces lives, it helps others.

Members of these projects are usually groups of between 15 and 30 people performing work about 20 hours a week and after participating in the activities created by the organizers of the field. Tours around the place also make the way of life of the residents of the region learn, and there is free time to enjoy with peers.

In addition to social work, labor camps are used to meet young people from other countries with which often friendship ensues and, if done abroad, allow to practice another language.

Registration cost is not very high (sometimes it’s free), and includes accommodation and meals for the young as well as leisure activities conducted and accident insurance. Travel costs have to be borne by the participants.

Cheap transportation

With these four options the cost of accommodation is covered, but transport is still pending, something that can get quite expensive.

An alternative to reduce costs is to go to the low cost airlines.

Keep in mind that saving is essential to strictly fulfill the conditions laid down when purchasing the ticket. You have to fly with a suitcase of small dimensions that can be introduced into the cabin, so you have to part with large luggage.

Other conditions as additional insurance or print the ticket at home save cost and surprises at the airport. If promotions are taking advantage, you can travel to many places in Europe for less than 10 euros return.

If this option does not convince or are not offers to your chosen destination there are other cheaper alternatives such as contact with strangers who want to share their car. In specialized websites or portals classifieds, who wish to travel you can find people who are going to make a journey on a particular day and join them.

There is also the option reverse: to be communicated to a particular route and wait for the others to sign up.

This alternative has expanded in recent years and there are many portals on the Internet hang their journeys. Therefore it is not difficult, especially in summer, when most trips are realizan- find someone to carpool with this holiday. The costs are reduced by increasing the number of people occupying the car.

Cheap conventional destinations

Not every summer you can enjoy a few days off at a hotel beach. In fact, although this year the tourism sector picks up again, more and more Spaniards have to settle for cheaper and perhaps less comfortable accommodation alternatives such as campsites or shelters to spend the summer months.

Camping: Camping weeks can become a great vacation at a very affordable price. The contact with nature and the outdoors makes thousands of people choose camping as first choice for the summer.

They are very nice places, equipped with all services and often nearby places to enjoy, like the river, the mountains or the beach.

Besides the use of tents, caravans fixed installation is allowed throughout the year. This makes many families every summer friendly match in these spaces and outdoors, a further incentive to opt for camping.

Hostels: hostels also allow a holiday outside the place of residence at a cheaper price than paying for an overnight stay in a hotel. Europe has an extensive network of accommodation of this type; some offer very similar to the three-star hotels are located in conditions and central areas of cities.

Depending on the chosen accommodation can sleep in single or double rooms, while others only have to share rooms with strangers.

Around the town : the more traditional option is no less fun:
spend the holidays in the village. For many citizens it is the best summer possible and seize every opportunity to return to the place where they grew up. Easter and the weekends are short, but spend a month in the village is what some people have been waiting eleven months.

Lets reconnect with people who shared the best years and not seen more than in the summer while accompanies uncles, parents and grandparents who receive their family with open arms time.

And it allows a return to childhood, cool nights and enjoy the festivities, which attract people from other locations.

Children have friends his age and can spend the day on the street, surrounded by nature and safer than in larger cities.

Along with these benefits, the costs are almost nil. Camping is free and usually, the daily consumption is lower, because the prices are usually lower than in the big cities and in tourist areas.