NATIONAL DAY OF NUTRITION 2011

As every year, FESNAD (Spanish Federation of Nutrition, Food and Dietetics) proposes at this time the National Nutrition Day, which this year takes place on May 28 with the slogan "Put exercise on your plate."
Yes, we all know that is very important. There's nothing like opening a newspaper or magazine to find advertisements and posters in any Primary Care Center, etc.
Although in this case there is an entry "practical short term," I think it is worth commenting on the benefits of sport now, when the World Health Organization has stated that estimated in 2025 (not missing much) more 2000 billion adults will be overweight. And being overweight is not a cosmetic issue, it is a health problem in Spain and has for years overtones of pandemic (elsewhere already is).
Not so much about dieting feeding little light to yours (sometimes not doing a favor) or not educating them nutritionally, but know how to combine diet and exercise.


Physiological benefits:

- Increased cardiorespiratory fitness, that optimizes the general functioning of the organism and its performance against specific demands.
- Reduced risk of heart disease and preventing second episodes of heart attacks in people who have suffered heart attacks.
- Decreased blood pressure and prevention of essential hypertension.
- Prevention and reduction of respiratory disorders.
- Prevent impaired bone mineralization.
- Prevent atrophy in muscle tissue, shortening and joint stiffness.
- More flexibility at any age.
- Prevent and control muscle pain (myalgia and myositis).
- Reduce weight and maintain weight loss: increased muscle mass or lean body mass and decreased fat mass.
- Improve overall physical appearance.
- It also helps to be aware of the strengths and limitations of the individual physical, facilitating proprioception and giving a sense of one's body.

About the heart:

- Decreases resting heart rate.
- During exercise increases the amount of blood ejected from the heart with each beat, and cardiac efficiency is higher "spending" less energy.
- Stimulates coronary circulation within the heart muscle favoring the "power" of the heart.

On the circulatory system:

- It contributes to the reduction of blood pressure.
- Promotes and increases circulation throughout the body.
- Reduces the formation of clots in blood vessels, preventing the onset of heart attacks, thrombosis and embolism.
- Acts on the vascular endothelium, improving activity and keeping it more elastic.
- Improved venous return by preventing, among other conditions, the appearance of varicose veins.
On the locomotive:

- It helps strengthen joint structures (bones, cartilage, ligaments, tendons) and improves the function of the musculoskeletal system contributing to the quality of life and level of independence especially among the elderly.
- Increases muscle and joint elasticity.
- Increases strength and muscle endurance.
- Helps prevent osteoporosis.
- Prevents muscle deterioration caused by years.
- Facilitates the movement and development of the activities of daily living.

On metabolism:

- Increase the capacity utilization of oxygen that reaches the body by the circulation.
- Increased muscle enzyme activity, allowing better muscle metabolism with less need for cardiac work requirement.
- Improves the immune response to infections or attacks of various kinds.
- Increases the secretion of various hormones work and contributing to the improvement of body functions.
- Increase fat consumption during the activity thus contributing to weight loss.
- Assists in the reduction of total cholesterol and LDL ("bad") cholesterol with increased HDL ("good").
- Improved glucose tolerance favoring the treatment of diabetes.
- Helps digestion, promotes intestinal transit regulating bowel habits and preventing constipation, reducing the risk of colon cancer.

On the psychological aspects:

- Increased feeling of wellbeing and reduces mental stress (endorphin release occurs favoring the "feel good" after exercise).
- Increasing and strengthening self-confidence and self-esteem.
- Improved self image helping to establish a positive relationship with one's body.
- Decreases the degree of aggressiveness, anger, anxiety, distress and depression.
- Decreases the feeling of fatigue, giving more power and work capacity.
- Improving the quality of sleep and reduces insomnia

On psychosocial aspects:

- Relieves adverse moods and other manifestations of psychological stress.
- Provides entertainment, distraction from everyday problems
- Prevents and reduces symptoms of pathological anxiety (generalized anxiety disorder, phobic disorder, obsessive compulsive disorder) and depression.
- Helps prevent and anomalous behaviors in as antisocial behavior
- Involved in the prevention, control and abandon unhealthy behaviors such as alcoholism, smoking and drug addiction.
- Help to develop a lifestyle based on commitment and perseverance, optimism, cooperation ...
- Set values ​​and positive role models.
- Development and strengthening of social relations.
- Learning and development of sports skills.
- Coping and challenges achieving

Are you convinced?
You know what benefits can be found among you the practice of sports?

GAZPACHO!



See, your gazpacho!!

 It's hot and the first thing people start to say at this point is "I would take a gazpacho, cold, cold, but like my mother." You come home, open the fridge and you find the brick you bought at the supermarket. Well worth (and that there are brands that have really gotten)!
Already at this time where the tomato starts to get good and cheap, you'd be surprised how easy and fast it is to make one yourself. Transcribe here a recipe, suitable for all kind of inexperienced. And do not be fooled, everyone knows it's a matter of putting. So instead of buying a brick of 2-4 €, buy 1 kilo of plum tomato (the tomato has more juice and better for the gazpacho, tomato juice, salmorejo ...) and try this recipe:
ingredients:
1 kilo of plum tomato
1 small cucumber
1 green pepper
garlic
1/4 loaf
2 teaspoons salt
1 tablespoon olive oil
900 ml water
a dash of vinegar
Preparation:
Soak bread in water with vinegar. Add tomatoes, peeled and chopped cucumber, bell pepper and garlic.
Blend everything and go through the Chinese (If you thermomix, no need to strain it). Back to shred añdiendo oil slowly to emulsify. Season and cool.

Maybe the first time takes 10 minutes, but the following will be a "cakewalk". Still preferring the brick to YOUR gazpacho?

Ah! be sure to comment on what has come out so you (if you have time ...)

YES, YOU CAN!

I start with this motto that has become so famous about what can happen at home. As each day has its own desire and let it fly, wanted to send some encouragement from here for those who think it never has time to do in the kitchen what you would like. Probably someone is right, but I suspect not all.
"Mom, you always do the same macaroni" or "every Monday chicken", or any other comments can arise at home. And the truth is that one can think that is true because if it is true. Advice?
80:20.
Yes, the ratio is valid for almost any activity. Think 80, 20 do.
For our part implies the willingness to think which one is at home and not get in any way and do the first thing that comes to mind. Sure, and macaroni are always the same. But if you "waste time" a day thinking about an alternative (as simple as this) as you board the bus, and decided to take a chance to innovate, will soon see that the mood in home improvement. Simply because we stopped a moment to think.
Total, a snake biting its tail and after one thing (it is very satisfying to see others happy with something so simple) comes to mind again, and again, and how to improve that, ... and was surprised at how "fan in your house" you can become.
And for this not just in words, here's a recipe for macaroni ... "Different" and very, very simple.

PASTA WITH WALNUTS

Ingedientes (for 8 people):
Pasta spirals
Nuts, 90 g
Margarine, 100g
1 tablespoon breadcrumbs
Sugar
Nutmeg
Cinnamon
Salt, pepper
Preparation:
Melt margarine in a pan and add the cinnamon, sugar, nutmeg, salt and chopped nuts.
Cook the pasta in boiling salted water for the time indicated by the manufacturer, stirring occasionally. Drain and add to the pan with the mixture and a little olive acite. Salt to taste and place in the source. It is fine if it is decorated in the center with a little chopped parsley.
Do not tell me you can not!

BENEFITS OF "POMODORO" (OR THE COMMON TOMATO)

Ya. As ours is a Mediterranean diet, we are very happy with the products that we offer our own agrucultura and livestock. But let's face it, we do not know benefit to all products, or use them just as other countries with similar food culture.
It is the case of tomato. Have you ever been in Italy? It's amazing that you use quite make this food, otherwise as healthy. Pasta with tomato sauce, pizza with tomato, any mass takes TOMATO, ... and here the same. Gazpacho, tomato bread, salmorejos, tomato juice ...
Except in the case of a hernia or gastro-esophageal reflux, here are a few reasons why you can "abuse" of this key ingredient in our kitchens.
AThis may be an interesting link with the properties of the tomato. On the other hand, a very simple recipe I tried ... in Italy.

Toast the pomodoro
Slice ciabatta bread or lightly toasted stubborn.
tomato
Olive oil
salt
oregano
Toast the bread lightly Cut the tomatoes into dice (mirepoix) and dress with olive oil, salt and oregano (cs).
Riding the toast ... and that's it. Preparation time: 5 minutes.
It is a very simple appetizer that always succeeds! You can serve with a few slices of prosciutto or other meats and a red or pink.

A TAPAS DINNER AT HOME? IT'S QUESTION OF PLANNING

If you want to surprise your family on a special day, or celebrate an event with more people than can fit on the table, or any other situation, a tapas dinner at home is perfect. But who dares to do it?
I think the "quid" is knowing how to organize, to not be a situation that is out of our hands (quite easy) or much effort we suppose that it desist from ever, ever again.

Here I transcribe some ideas that may be useful if someone is released. Honestly, I think it's a challenge, because it asks put the five senses. But worth it. Also, as someone says common sense, "a home without minutes is a home without doors. Empty". If you spend time (not just a dinner of tapas!) ... It's no go.

For a dinner of tapas:
Write tapas days before you want to do. An average of 6 tapas per person is fine.
Break down the ingredients you need and estimated quantities. It's easy to spend more making the purchase, so it's good to not have to adjust after many fillings seized. Advance Purchase non-perishable products (preserves, etc..)
You can buy bread in advance, slice and freeze until ready to assemble the covers (well plasticized baguette bread, carriage, ciabatta and endure the freezing mold without problems).
By the time of riding tops have to have all the ingredients and preparations (eg clean lettuce, mushrooms and facts, ham, cheese, deli meats or cut into the final size, ...). This can be done the day before or earlier, provided we have sufficient capacity in the fridge for no sobrecergarla.
If you pass something that can freeze, do not hesitate: do it! Croquettes are always welcome.
I must say ... omelette always triumphs. But it looks good if you cut the size as other tapas.
It is important to imagine the top to the bottom and mount it so that it is easy to eat, not to put anyone in trouble.
Always, keep the brew, enough.
If you doubt any cover, try to do it first. And if not, leave it for another time. Do not take any!
I guess there are many more things to say, but here's this for now!

OREO CAKE... HOMEMADE!!

Here's a dessert that hit a number of occasions. It's easy, quick and adequate preparation to many tastes (basically, cheese and chocolate). Yes, quite energetic. Do you dare to make it at home?

INGREDIENTS:

Crackers "Oreo" (can be any brand)

250g cream

200 g milk

Means for curd dust on

200 g cream cheese

Sugar 150 g

PREPARATION:

Springform pan lined with plastic wrap (film).

Place on cookie base cut in half, leaving the drawing upside down cookie.

Fill the gaps with remaining crushed cookie itself (approximately 60 g per cake), pressing to make it very compact.

Meanwhile, boil: cream + cheese + sugar + milk (reserving a bit part). When you are about to break to a boil, add the curd powders previously dissolved in cold milk that has been reserved. Continue stirring for 4 or 5 minutes.

Pour into mold lined immediately on taking care not to raise dust biscuit.

TIP!

It helps to make this cake yesterday to curdle well and not break.

FEEDING ALLERGIES

Some foods can cause adverse reactions in a small percentage of the population. However, not all problems are caused by food allergies. Only 2% of adults and 3-7% of children have allergies really.

You can differentiate between foods that cause food allergies and food intolerances causing foods. It is important to differentiate this to avoid headaches at home. Here we explain the main differences and some tips for effective action.


ALLERGIES

Involving the immune system against a component of the food (allergen) which is protein in nature. It can be caused by the creation of antibodies (immediate allergy mediated by IgE antibodies) or cell (immediate or delayed allergy), whose main exponent is celiac disease.

Immediate allergy symptoms:

✔ Less serious (and most common):

 • Skin: hives, redness, swelling of lips and eyelids, dermatitis.

• Gastrointestinal: vomiting, colic, diarrhea, itchy mouth and throat.

• Respiratory system: rhinitis, asthma.

✔ More serious: anaphylactic reaction that affects multiple organ systems. The most severe manifestation is anaphylactic shock which can be fatal.
Treatment: complete elimination of the causative agent feed.

FOOD ALLERGIES CAUSING

Almost any food that contains protein can cause a food allergy, but some of the most frequently originate in children: cow's milk, egg, fish, seafood, legumes, cereals, fresh fruit, nuts.
Milk allergy-caused by casein, lactoglobulin and lactalbumin. The most common symptoms are preferably skin, but also digestive, vomiting and diarrhea.
They can vary from person to person. Not to be confused with lactose intolerance, in diarrhea occurring due to the inability to digest the milk component.

Egg allergy is caused by an allergic reaction usually caused by ovalbumin and ovomucoid, egg protein characteristics present in the clear.

Due to fish allergy fish muscle proteins. Take particular

care products fortified with omega 3 or fish oil may contain
Small amounts of protein.

Allergy to legumes have great ability to produce an allergic reaction. Generally
all are allergenic, especially lentils and soybeans. In the food industry legumes are used as thickeners gums (guar gum, locust bean gum).

Cereals Besides its importance in celiac disease, can cause allergy
immediately to any type of grain. However, it is less common than other vegetables.
Allergy to nuts Peanuts and almonds have a high risk of causing
anaphylactic shock, even if only produces mild nausea, headache and swelling
lips and tongue. Can produce symptoms even minimal contact with the skin.
Beware nuts!


INTOLERANCES

The body can not properly digest food or one of its components.
Not involve the immune system. Typical examples are intolerance
lactose and other sugars intolerances, or intolerance to some additives, such as sulfites.

Symptoms are similar to those caused by allergies digestive immediate:

✔ Nausea.

✔ Diarrhea.

✔ abdominal pain.

It can consume small amounts of food or food component, without their symptoms.

PREVENTION

✔ Provide a medical certificate in the cafeteria to avoid confusion and to learn the menu to eat.

✔ Always read the ingredients of the food that will be used in preparing the menu, taking about the list of substances to which they are allergic / intolerant to check the labels.

✔ Cooking food allergy first to avoid contamination and contacts. Handle carefully utensils (better if they are exclusive to the allergy). Do not use the same oil for cooking or ironing. Sanitize all work surfaces.

✔ Watch as mass food, sauce, soups and broths for soups, breadcrumbs.

✔ Completely remove the allergen from the diet, both the food itself and the various products that you can be taken as an ingredient. When in doubt, do not take it.

✔ Have about timely medication, especially in cases of very severe allergies.