Hello, welcome to my blog, my name is Elizabeth Cedillo, I am 18 years old and I study accounting at the Technical University of Machala, and that helps me learn more and be able to help my parents in the family business, I am currently studying the first level of English, because to improve my English to be able to be a professional at the time of practicing my career, I am going to give you tips for a healthy life, which will include food recipes, and exercise routine that we can all do at home, because it is good to do this type of thing because apart from the fact that you are going to take care of your mental and physical health, you will improve your university life and you will improve trust with your family, it is very important that you give yourself these spaces, what I am trying to say is that it is good that sometimes we give ourselves time for everything, even if it's 15 minutes exercising and then returning to our activities, without further ado I invite you to visit my blog of food recipes and exercise routines for a better life.
Tips to lead a healthy life
1.-The first thing I do in the morning is wash my face and prepare oatmeal drinks, since oatmeal is one of the most complete and balanced cereals in the diet and it is very beneficial to consume it for breakfast. It is a food that provides carbohydrates, fiber, fat and minerals. It is rich in magnesium, copper, iron, zinc and vitamin B1, while also containing small doses of calcium, folic acid and other B vitamins.
All these components reach the body in a condensed form, in small quantities and without providing many calories, which makes this product a very favorable food for health, since it also contains antioxidants, feeds the good bacteria in the intestine, regulates the levels of sugar, helps lower cholesterol and helps maintain a healthy weight.
Its components facilitate intestinal transit and prevent constipation, as well as inflammation of the stomach. It is also a food that helps calm the feeling of hunger since it has carbohydrates that are absorbed slowly.
Below are drinks that contain oatmeal and that you can have for breakfast:
1. Oatmeal smoothie with apple: to prepare it, place the oatmeal flakes in enough water to cover them and soak them overnight; the next day that water is removed and rinsed. This process helps the body better absorb the nutrients from the oats, avoiding flatulence, inflammation and irritation in the colon.
2. Papaya with oatmeal: the ideal is to take it in the morning, mix papaya and oatmeal in a blender and you can add water or milk according to the person's preference. The recommendation is to take it every day on an empty stomach.
3. Oatmeal with banana: half a cup of oatmeal flakes, a banana, three cups of water, a handful of nuts and a teaspoon of cinnamon powder are required. The ideal is to soak the oats overnight, rinse and mix in the blender with the other ingredients. It is recommended to drink this smoothie in the morning, fasting for seven days.
4. Oatmeal with red fruits: to prepare this smoothie you need a cup of red fruits, half of non-dairy milk, a quarter of a cup of oat flakes and a tablespoon of cinnamon powder. Red fruits such as strawberries, raspberries, blackberries and blueberries are antioxidants, as well as being low in sugar, making them ideal for weight loss diets. It should be consumed in the morning for a week.
5. Oatmeal and spinach: green leafy smoothies are rich in amino acids, vitamins, minerals and fiber. Their antioxidant components help keep the skin in good condition and their high nutritional value makes them perfect as breakfast substitutes, according to the Smoothie Recipes portal.
It requires two cups of fresh spinach, half of oatmeal, one green apple, two cups of almond milk, one teaspoon of coconut oil, and one half teaspoon of ground cinnamon. After washing and chopping the apple and spinach, mix all the ingredients in the blender and the drink will be ready to consume.
In my breakfast there is no lack of oatmeal, either in smoothies with different fruits, from fried oatmeal waffles with olive oil which consists of putting only oatmeal the amount you want to make an egg, milk and baking powder, then fry them in a pan with olive oil or your preferred oil, those are my breakfasts or sometimes I accompany them with whole wheat toast with guacamole and two boiled eggs, in my breakfast there is no lack of fruit.
2.- We continue with lunch, I usually eat well at lunch, I eat vegetable soups and sautéed rice with vegetables and chicken, I will bring you recipes for basic and healthy soups that you can eat at lunch and rice dishes with protein.
1.- Vegetable soup: I put a pot to boil with water and then I add crushed garlic, that will be the base of my soup, then I put the beans and the corn to cook together, after that I proceed to chop about 3 medium potatoes , once peeled, I cut them into not so small squares and I put them to cook together with the beans and the corn, then I cut the turnip, for that I have to remove the stems, I only need the leaves of the turnip, I wash the turnip well and when I use a fork picks the potato to see its texture and if I see that it is almost soft I proceed to put the turnip and wait for it to cook, once it is cooked I put semi-skimmed milk and homemade cheese that my grandfather makes, it is a matter of each person adding more vegetables, whether it's broccoli that I sometimes add, carrots, cauliflower, etc. of vegetables that you like, that is if you don't forget to season with salt, garlic and pepper, you can also add a dash of achiote so that it takes on color your soup, but the minimum, or preferably not to use anything .
2.-Guineo and lentil soup: I cook the lentils with a rehash beforehand, the rehash will consist of red onion, garlic and salt, after the lentil is cooked I remove it and in another pot I boil water and crushed garlic and place the lentil, I proceed to peel the bananas and cut them into squares, the lentil and the banana is put after the pot with crushed garlic has boiled, after that I watch my soup and put a sprig of herb in it or you can also chop it and put at the end, although in my case I like to wash it and place it on what the banana is cooking so that it gives flavor to the soup, I place the folded herb and let it rest, you can also put red onions in the soup, taken from their respective shell and not cut into pieces but leave it whole and then take it out at the end along with the herb, but this is also the preference of each one, you can cut red onion into small pieces and put it in the soup, just as you can not put onion and leave I am pa only with garlic and the main ingredients, it is everyone's taste, after the banana is cooked I add my grandfather's homemade cheese and proceed to serve the soup.
3.-Noodle soup with cheese: Surely you have eaten this simple soup to prepare, what I do is make a rehash with garlic, red onion, salt and pepper, then I put the water and a spoon of achiote, then I proceed Place olive oil in a pan and heat the pan with it, then I put the bow noodles, my preference is Amancay noodles, after browning them a little I proceed to cut 3 medium potatoes into squares and then place the potatoes into squares the pot, then I proceed to put the noodle a little golden, then I put a bunch of herb and let it cook, once I see that the noodle is soft along with the potato I proceed to put the cheese and semi-skimmed milk, and that's it just need to season with salt to taste.
ZUCCHINI SPAGHETTI WITH BOLOGNESE
If you are looking for recipes to eat more vegetables but that are also delicious, you will love this one. It is about replacing some pasta spaghetti with courgette spaghetti and adding the chunks and the sauce that you like the most (pesto, red pesto, carbonara, cheese, mushrooms...). In this case, a Bolognese (a sauce that we have made with a sautéed onion, garlic, minced meat and crushed tomato). This makes the vegetables more appetizing.
VEGETABLE STEW
Nor can a good vegetable stew be missing from recipes with vegetables. It is a dish in which various vegetables and cooked vegetables are mixed, and which is usually served without broth and accompanied by meat, ham, egg, tuna... But because it is healthy and suitable for losing weight, it does not have why be bland or unappetizing.
Rice with vegetables
1.-Cut the onion, the pepper and the carrot into brunoise (small cubes) and the courgette into mirepoix (larger cubes, approximately 1x1 cm).
2.-In a frying pan with olive oil, fry the onion and pepper over medium heat.
3.-After about 5 minutes, when the onion and pepper have softened a bit, add the courgette, carrot and peas to the pan and mix.
4.-Add the broth, the saffron threads and the rice. Mix lightly and cook for 18 minutes or until the rice is ready. If the broth is not quite salty, correct it before adding it to the preparation.
5.-It can be optional if you want to add some meat or chicken, they must already be previously cooked before adding them at the end of the rice, and you can also chop chives and then serve your rice with vegetables.
Dry chicken
For that we must clean well and cut the chicken pieces according to how many people are in our house, it is optional but I always recommend putting two more chicken pieces to cook in case an unexpected visit comes, season the chicken pieces with crushed garlic , salt, pepper, cumin, you can put paprika if you like, it depends on each person in their way of seasoning, once the chicken is rested with that we fry it in a pan with olive oil after that we wait for it to brown a little and we put it the Ecuadorian rehash which consists of red onion or pearl onion, chopped tomato, garlic, pepper already chopped and fried separately in a pan, the rehash can be made as a paste and you can also leave it normal cut into squares, for example a Once the red onion or pearl onion, the pepper, the tomato, the garlic, are chopped into very small squares, fry them in the pan with olive oil and seasoned to taste, place it on the chicken or you can cut the vegetables and do not chop them into small squares but rather medium ones and fry them with olive oil and season them, after that blend them and that would form a paste and you can put it on the chicken, after that you put a spoonful of achiote so that it of color and a sprig of herb and let it cook, to accompany your dry chicken you can peel some bananas and cook them with water, you can make a salad with tomato, onion and the vegetables you like, etc, but remember that the dish must put a handful of rice plus vegetables, which in this case is the salad, a banana and your little piece of dried chicken and ready, you can also add avocado to your plate, it all depends on the taste of each person.
3.-For dinner I usually don't eat rice and make more chicken with vegetables, salads, fish with vegetables, in this case it is better not to eat rice, only eat salad and chicken or tuna, I also usually eat noodles with egg, noodles with tuna, egg and cheese omelette with stew, etc. but it is recommended not to eat rice at night.
Country salad
Make a batch of small steamed potatoes and let them cool. Use 2 or 3 and store the rest in the fridge for other dishes.
When preparing dinner, you just have to cut them and mix them with grated carrot, onion, red pepper in strips, olives and a couple of chopped tomatoes.
Dress this salad with olive oil and lemon or vinegar.
Fajitas
One or two fajitas can be a good light and healthy dinner as long as we don't go overboard with certain ingredients.
For example, instead of using beans we can put tempeh or another soy derivative, which are generally lighter and taste better, various types of lettuce, grated carrot, quartered cherry tomatoes, red cabbage, kale, fresh spinach and a light tahini sauce.
1.A healthy dinner should represent 30% of all the food for the day, be as light as possible, such as grilled, boiled or steamed foods. This way you will ensure that nighttime digestion does not become slow and heavy.
2. Never skip dinner: imagine not eating for more than 12 hours. When you're awake it can sound terrible. Well, this happens if you stop eating dinner, only it doesn't feel the same when we're asleep, right? We believe that the organism has forgotten to follow its functions if we close our eyes. For no reason should you skip dinner. Take a moment to eat dinner before going to sleep.
3. Wait a while before going to bed: specialists recommend waiting 1 hour after dinner to go to bed. Thus the body will make a better digestion.
To drink tea at night is recommended, be it chamomile or other medicinal herbs, and at lunch it can be tree tomato juice, papaya juice that helps digestion and it is very important to drink at least 8 glasses of water daily, since that drinking water during or after a meal helps the body break down and process food (digestion).
Daisy Keech Workout Routine
As for my exercise routine, I jump rope 15 minutes a day in the morning, then I accompany it with an exercise routine by Daisy Keech, then I will leave some videos so that you can also join me in this challenge, and in At night I do the same thing but more moderately or sometimes I only do it once a day.
Thanks for visiting my blog, I hope you find it very helpful and remember it is important to drink at least 8 glasses of water a day, try to do at least 15 minutes of exercise a day and eat a healthy diet, it is up to oneself to join the change.
