The power of healthy food and fast
In a world where the agendas tight dominate our routine, finding time for cooking healthy food can seem like a mission impossible. However, a balanced diet is still key to enjoying life to the full and healthy. The good news is that eating well doesn't have to be complicated or to consume all of your time.
Healthy food not only helps to maintain your ideal weight, but it also strengthens your immune system, improve your energy and allows you to perform at your best. The best bit? There are options quick and delicious, they are perfectly suited to busy lifestyles, allowing you to take care of your well-being without sacrificing valuable hours.
Benefits of the foods healthy fast
Impact on the physical and mental health
Opt for balanced meals and fast not only is good for your body, but also for your mind. A diet rich in nutrients, improves concentration, reduces stress and boost your mood. In addition, eating fresh foods and varied help to prevent diseases, controlling levels of sugar and cholesterol in a natural way.
Save time without compromising the quality of the food
Today, you can prepare dishes that combine practicality and nutrition. The key is to use ingredients basic and versatile as vegetables, lean proteins, and whole grains, which require little cooking time, but they offer an explosion of flavor and benefits. You'll save time without compromising quality or your health goals.
¡Stay tuned to our recipes for quick and delicious healthy meal that will transform your routine!
Tips for healthy food easier to digest before sleep
For a better digestion of the night, it is important to opt for foods light and easy to digest before bedtime. Some helpful tips include:
- Avoid heavy meals: Opt for soups, salads or lean proteins, that are easy to digest and do not overload your digestive system during the night.
- Avoid fried foods: Fried and fatty foods can slow digestion and cause an upset stomach.
- Include green leafy vegetables: Vegetables such as spinach or lettuce, they are light weight and rich in nutrients without overloading the digestive system.
- Eat in small portions: Avoid eating too much, as this can cause discomfort and make it difficult to sleep.
- Avoid caffeine and sugars: These can disturb your sleep and generate a feeling of discomfort, digestive.
Healthy Snacks to Keep you Active
The healthy snacks are ideal for keeping your energy levels stable throughout the day. Here are some options:
- Nuts: Almonds, walnuts or pistachio nuts provide healthy fats and proteins.
- Greek yogurt with fruit: This combination is rich in proteins and antioxidants, ideal for keeping power.
- Granola bars, homemade: Prepared with oats, honey, and nuts, are an option that is rich in fiber.
- Hummus with carrots or cucumbers: The hummus is an excellent source of vegetable protein, and the vegetables provide freshness and fiber.
- Apple with almond butter: A combination of fruits with protein healthy for a snack balanced.
Basic tips for preparing healthy meals in minutes
Essential ingredients that you should always have on hand
To facilitate the preparation of meals quick and healthy, the key is to count with basic ingredients that allow you to improvise balanced recipes:
- Proteins: Chicken, eggs, canned tuna, legumes (lentils, and chickpeas in a can).
- Healthy carbohydrates: Quinoa, brown rice, oats, and tortillas.
- Healthy fats: Olive oil, avocado, nuts and almond butter.
- Fresh vegetables and frozen: Spinach, carrots, broccoli, peppers, and blends frozen.
- Fruits: Apples, bananas, and frozen fruit for smoothies.
- Spices and condiments: Pepper, turmeric, garlic powder, soy sauce, low sodium.
Quick techniques of cooking
- Sautéed: Ideal for combining proteins, vegetables, and spices in just few minutes. Use a large frying pan and heat it all together.
- Oven: Perfect for preparing trays full of vegetables and proteins. Just season, bake, and let time do the rest.
- Microwave: To reheat pre-prepared meals or cook quickly steamed vegetables or oatmeal.
Plan ahead with these ingredients and techniques ensures fast food, delicious and healthy with no complications.
Recipes
Below, we present you 10 dishes healthy and fast, perfect to keep you in shape while you enjoy the delicious flavors.
1- Salad of quinoa with fresh vegetables
- Ingredients: Quinoa cooked, cherry tomatoes, cucumber, spinach, lemon juice, olive oil.
- Preparation time: 10 minutes.
- Basic steps: Mix the quinoa cooked with chopped vegetables, toss with lemon juice, olive oil, salt and pepper.
- Go to the recipe.
2 - Wrap up chicken and spinach with hummus
- Ingredients: Whole wheat Tortilla, cooked chicken shredded, fresh spinach, hummus.
- Preparation time: 5 minutes.
- Basic steps: Spread hummus on the tortilla, add chicken and spinach, rolled up and served.
- Go to the recipe.
3 - Protein shake with fruit
- Ingredients: Milk or vegetable drink, protein powder, banana, red fruits.
- Preparation time: 3 minutes.
- Basic steps: Mix all the ingredients in the blender until you get a texture uniform.
- Go to the recipe.
4 - Omelette of egg whites with spinach and cheese
- Ingredients: Egg whites, fresh spinach, low-fat cheese, salt.
- Preparation time: 7 minutes.
- Basic steps: Whisk egg whites, cooking in frying pan with spinach and cheese, folded and served.
- Go to the recipe.
5 - Bowl of yogurt with fruit and granola
- Ingredients: Greek yogurt, strawberries, banana, granola, without sugar.
- Preparation time: 5 minutes.
- Basic steps: Serve the yogurt in a bowl, add the chopped fruits and granola.
- Go to the recipe.
6- Pasta salad with tuna and vegetables
- Ingredients: Pasta, canned tuna, tomatoes, celery, peppers rojoj, carrot, onion, olive oil, vinegar, salt and pepper.
- Preparation time: 15 minutes.
- Basic steps: Cooking the pasta, cut the vegetables into small pieces, mix with tuna, dressing with oil, vinegar, salt and pepper.
- Go to the recipe
7 - baked Fish with lemon and spices
- Ingredients: Fish fillet, lemon, garlic, rosemary.
- Preparation timeTime : 15 minutes.
- Basic steps: Place of the fish with spices and lemon in the oven at 180°C for 15 minutes.
- Go to the recipe
8 - wheat Pasta with avocado and tomato
- IngredientsWhole-grain Pasta, avocado, cherry tomatoes, and basil.
- Preparation time: 10 minutes.
- Basic steps: Cook the pasta, mix with avocado, shredded and chopped tomatoes.
- Go to the recipe
9 - Hamburger lentil
- Ingredients: Cooked lentils, oats, onion, spices.
- Preparation timeTime : 20 minutes.
- Basic steps: Processes lentils with oats and spices, shape patties, and cooking in a pan.
- Go to the recipe
10 - Green Smoothie detox
- Ingredients: Spinach, apple, cucumber, lemon juice, and water.
- Preparation time: 3 minutes.
- Basic steps: Mix all the ingredients in the blender until smooth.
- Go to the recipe
Enjoy these options quick and healthy to keep up your energy to the max!
Additional tips to keep you fit
Staying fit doesn't just mean good food, but also take care of other key aspects of your well-being. Here's some practical advice:
The importance of hydration
Water is essential for the regulation of body temperature, digestion, and mental and physical performance. You try to drink at least 2 liters a day to keep you hydrated [1].
Incorporate daily physical activity
30 minutes of exercise a day, whether walking, practicing yoga, or lifting weights, helps to strengthen the body and improve mood.
Sleep well
Sleep 7-8 hours per night allows the body to recover and the brain process information, which improves the physical and mental health.
Stress management
Test techniques such as meditation, deep breathing, yoga, or journaling to reduce stress and maintain emotional balance.
Social connections positive
Fosters positive relationships in your life. Spend time with friends and family can reduce stress and improve your mood, as well as fostering a sense of belonging and emotional support. Devote time to your friends and family.
Time outdoors
Take advantage of nature. Spend time outdoors and expose it to sunlight can increase your vitamin D levels, improve your mood and increase your energy levels.
Set boundaries with technology
Reduces the time you spend in front of screens, especially before going to sleep. Set limits on the use of electronic devices can help you improve your quality of sleep and disconnect from daily stress.
Hobbies and creative activities
Dedicate time to activities you enjoy, whether it be crafts, music, painting, or anything else that encourages your creativity. This is not only rewarding, but it can also be a great way to relax and reduce stress.
Include these habits in your routine will make you feel more full, energetic and balanced.
Your practical guide to a healthy life
Adopt a healthy diet does not have to be tricky nor sue too long. With the right tools and right recipes, you can enjoy delicious dishes, quick and nutritious foods that will benefit your body and mind. These changes will not only improve your physical health, but also your emotional well-being, your daily energy, and your overall quality of life.
It is time to take the first step toward a better version of you!
Start today to prepare these dishes and transform your feed. Every healthy choice counts, and with every small change you get closer to a full lifestyle and balanced. Your health will thank you!
Credits:
- Image Jason Briscoe in Unsplash
- Image Lisa Fotios in Pexels
