Good eating

It’s easy to rely on sandwiches as a go-to meal. They’re quick and easy to make, and they’re usually tasty. Sandwiches can be a healthy meal choice when made with nutritious ingredients. But if you’re eating sandwiches every day, you may be missing out on some important nutrients and variety in your diet.

When we feel tired, have slept badly, or need to be "alert", sometimes we turn to energy drinks for a boost. As the advertisements often claim, energy drinks are supposed to provide the energy you need to keep the body running when the battery is low.

Energy drinks are widely consumed by teenagers, athletes and people who have very long working hours. If they are consumed frequently, energy drinks can have negative health effects, especially when combined with other stimulants or alcohol. If taken when exercising, they have a diuretic effect and increase the risk of dehydration.

Water is colorless, odorless and tasteless, but we can transform it to make it more attractive, so that daily hydration can be healthy but also varied in flavors.

Homemade flavored water can be prepared through a cold infusion process. You can put the fruits or vegetables you like in cold water and let it rest for a few hours. After this time, the water will have the flavor and aroma of the fruit or vegetable, giving you a healthy and flavorful source of hydration.

“I can't get going without coffee”. Surely you have said that many times before, and there is a reason for it.  Coffee helps us to stay awake, concentrate, and stay alert thanks to its caffeine content, a substance that stimulates the nervous system.

But coffee has additional health benefits: it is rich in vitamins, minerals, and antioxidants, such as polyphenols, which fight free radicals involved in the development of several diseases.
 
Some of the diseases against which coffee can protect are: 

Breakfast is often called ‘the most important meal of the day’ because it gives us the energy to get going, to focus on the tasks we must do and to keep productivity throughout the day. Some studies suggest that breakfast should provide up to 25% of the total energy needed to function properly throughout the day.

In addition, a good breakfast helps stabilize insulin levels, which reduces irritability, tiredness and energy slumps that sometimes lead us to snack mid-morning.

Fish is one of the healthiest foods and can’t be missing from a balanced diet. The nutritional benefits of fish are unique: it is rich in vitamins D and B2, calcium, phosphorus, zinc, iron, magnesium, and potassium. But the star nutrient of fish are omega-3 fatty acids, since they protect heart health. In addition, fish keep your bones healthy, activates the immune system, prevents inflammation, and helps control cholesterol levels. That’s why specialists recommend eating fish at least twice a week.

Cooking together as a family has many benefits that go beyond learning healthy lifestyle habits from childhood: it helps to strengthen the relationship with your partner and children, and to discover the skills that each member of the family has.

This is because cooking with family, friends or for yourself makes you exercise many skills, such as planning meals, making the shopping list, and socializing, since you must share different tasks with more people.