Chia seeds are full of vitamins, minerals, and fatty acids that complete the nutrition correctly. They also give you a lot of energy, which makes them ideal for breakfast or in-between snacks. 

Ingredients:

• ½ cup almonds
• ½ cup chia seeds
• 1 cup oatmeal
• 2 cups almond milk

Instructions: 

• Pour the almond milk into a jar and add the chia seeds, stir it and let the seeds soak in the milk for at least one hour.
• Then, add the oatmeal and the almonds to the jar, put some chopped fruits to add flavor and sweetness.

You can prepare this easy Chia pudding recipe the night before and enjoy it the next day. 

Also, you can substitute almond milk for oat or vegetable milk. For a creamier and thicker pudding use coconut milk. Add other flavors such as nuts, dates, blueberries or dark chocolate.

Read more:

• Is Going Vegan Actually Healthy?

• Nuts About Date Cookies

The post Easy Chia Pudding Recipe appeared first on Food Health & Parenting Tips.

So prepare your best comfort food, grab your favorite blanket and curl up on your bed or sofa because today I bring you the best Netflix movies and series to watch these days:

 Mythomaniac:

I loved this French series. It’s about the life of Elvira, a woman tired of her children not paying attention to her, that her boss basically bullying her and that her husband has an affair with a woman she knows, says a “little” lie whose consequences are unimaginable. With touches of drama and humor but above all, very human, it has six episodes of almost an hour that surely, like me, you will see in a marathon.

The Irishman:

If you still haven’t been able to devote the almost three hours of attention that the new Martin Scorcese film deserves, this is the moment!

The Irishman not only has a luxury cast: Robert De Niro, Al Pacino, Joe Pesci, Anna Paquin, and Harvey Keitel; It also has a plot of gangsters in which the suspense and intrigue sway exquisitely throughout the film. Martin Scorcese is a genre by himself.

Don’t F ** k with cats:

First of all, I must warn you that this series is quite graphic so you should watch it carefully.

“Don’t f ** k with cats” is a documentary series about a boy who started torturing kittens and then killed them, posting all this online. Then he chased human beings.

While it’s a documentary about a twisted criminal, there is something quite important about this series and it’s the power we have as internet users: thanks to the number of people who were shocked to watch these videos, the criminal could be found.

While this may sound like spoilers, I tell you that the series is much more complex so if you are interested in the genre of true crime and you have a strong stomach, go watch it.

Breakfast, lunch, and dinner:

Chef David Chang takes us to various cities around the world and accompanied by a celebrity, to explore the local culture and of course: Food.

My favorite episode is the one with Seth Rogen because who doesn’t love Seth Rogen?, they travel around Vancouver and explore much more than what appears to be “traditional” Canadian food like poutine.

In addition, the four available episodes offer us a beautiful vision of the culture of each city, where celebrities blend in with the city and unconsciously call for empathy and human integration. Fun and inspiring.

The movies that made us:

There are films that marked childhood milestones for some of us or our parents: Dirty Dancing, Home Alone, Ghostbusters and Die Hard.

If you haven’t seen these movies yet, I recommend you do it ASAP, and if you have already seen them, “The movies that made us” is the series you should be watching now.

This documentary series has (for now) 4 episodes of 45 minutes each explaining the importance of each film in pop culture.

The choice of each chapter is not random: each one shows a fairly marked genre such as romance, family comedy, epic action cinema and the audacity of the fusion between quirky and suspense.

It’s really adorable, fun and entertaining and a perfect plan to spend an entertaining night.

Official teaser poster for The Movies That Made Us!
Coming Soon to Netflix – Late 2019 pic.twitter.com/0Oj3lLyIO7

— The Movies That Made Us (@Movies_Netflix_) August 15, 2019

Read More:

• Hangover? With these tips NOT ANYMORE.
• Anxiety or Stress? Keep Reading – and Breathing
• Playlist for Cooking Your Favourite Foods

The post Not in the mood for the Holiday season? We got you appeared first on Food Health & Parenting Tips.

First of all,

Why Does Alcohol in Excess Give Us a Hangover?

When alcohol breaks down in the liver, it produces several by-products that are poisonous to our body and are responsible for different symptoms such as thirst, fatigue, headache, indigestion, diarrhea, vomiting, and even dullness and amnesia.

Depending on the quality and quantity of alcohol consumed, the hangover may be lighter: you can feel a little tired or thirsty, or an extreme hangover where the headache can produce hypersensitivity to any light.

It’s not enough to tell you that the best thing to avoid a hangover is to control the consumption of alcohol and, if possible, alternate with water and, above all, drink at least one glass of water before going to sleep. Still, if it’s too late for this, I leave you these tips that will make your next day a little more manageable.

Be water, my friend:

The first symptom of the hangover is thirst, so the first thing you should do is DRINK WATER. You may have some nausea, and it may not provoke you but force yourself because this will benefit your entire body.

Also, take a bath or shower with warm to cold water, do not use the hot one because this promotes dehydration and is the opposite of what we want. Therefore, if you plan to go to a sauna, we recommend leaving it for another day because it can be worse.

Try to drink coconut water: this drink has an excellent combination of sugars and minerals that enhance the body’s detoxification processes, taste delicious, and keep you hydrated.

If you can’t get coconut water, you can process it in a blender: half of a cucumber, the juice of a lemon, add some mint leaves and /or a little ginger, and drink it with a bit of ice. Cucumber contains a lot of water, and this drink will help you feel much better.

Proteins and fats:

If you already exceed at night, you can do a little more and consume more fat. By stimulating the process of digestion of fats and proteins, your liver goes into action, and the process of decomposition and elimination of all those harmful substances accelerates.

If your diet is strictly vegan, I recommend adding peanut butter to everything you eat. If you are a little more flexible, eggs contain a cysteine substance ​​that helps relieve hangover symptoms.

 Sweat baby sweat:

We’re not talking about you going to run a marathon or going to a sauna, but we do recommend a little movement so that the body eliminates what it needs.

You can go swimming a little or take a walk or bike ride, in a flat place preferably.

Contrary to what one might think, being a couch potato is not the best option for hangover days, although it is crucial that you listen to your body and do not try to force it.

Go bananas!

Bananas are a source of potassium and might help counteract hangover symptoms. Bananas are also ideal for stomach or intestinal irritation because they help improve the digestive system’s mucous membranes.

The cabinet:

If your symptoms are extreme, you can take an aspirin or ibuprofen pill.

AVOID PARACETAMOL since its metabolism with alcohol in the liver can be toxic.

If you have baking soda, you can make a hydrating drink that will help you reduce gastrointestinal symptoms, as follows:

In a glass, add water, a teaspoon of baking soda, and the juice of half a lemon, stir it until it’s homogeneous, and drink it immediately. Another way you can overcome your symptoms quickly is with a hangover IV in Detroit and other cities. These treatments flush out toxins, rehydrate you, replenish vitamins, and include anti-inflammatory and anti-nausea medications to combat your symptoms quickly.

I hope these tips help you cope with the hangover, and remember that the best thing you can do to avoid the hangover is to drink alcohol in moderation. 

Read More:

• How to Drink Enough Water Each Day
• Why Green Tea Is The Greatest Beverage On The Planet?

The post Hangover? With these tips NOT ANYMORE. appeared first on Food Health & Parenting Tips.

One of the things I love most about this time is the meals: the feeling of home and comfort that each preparation produces is incomparable and in the rest of the year there is nothing like it.

Many traditional recipes may not be vegan, so today I want to suggest some that you can incorporate into your next Christmas reunions so that no one is left out of the celebration.

Mashed Potatoes:

Mashed potatoes are one of the most popular foods at the Christmas table, however, its traditional recipe requires dairy products that do not make it vegan-friendly.

‘ve used this recipe for a long time and it’s delicious because it does not change the flavor of the traditional recipe, in addition, its result is more creamy and its ingredients are very healthy.

Ingredients

• 3 white potatoes
• 2 cloves of garlic
• 1/4 cup coconut oil
• 1/2 cup almond milk
• Nutmeg
• Salt and pepper to taste

Instructions

1. Cut the potatoes into four pieces and put them in a pot with enough water to cover them. Boil the potatoes for about 20 minutes until they are soft enough.
2. Remove from heat and put them in a bowl with cold water to cut the cooking. Remove the skin carefully so you don’t burn yourself.
3. Remove the potatoes from the water and crush them.
4. Put the coconut oil in a pan and sauté the garlic cloves there, keep the flame at a low temperature and add the almond milk. Bring to medium heat and stir until it starts to boil. At that moment, put out the fire.
5. Pour the mixture of oil, garlic and milk over the potatoes and finish crushing them. Stir well and add nutmeg, salt and pepper.

Christmas salad:

This is one of the most successful salads in my dinners because it has sweet flavors, the crunchy touch and is also super fresh and easy to make!

Ingredients:

• 4 cups of chopped lettuce mesclun: arugula, American lettuce and purple lettuce
• 1/2 cup dried cranberries
• 1/2 cup chopped walnuts
• 2 apples in thin segments, green and red
• Balsamic vinaigrette or any sweet vinaigrette (Approximately 1/4 cup)

Instructions:

1. Place all the ingredients in a large bowl, mix well and add the vinaigrette.
2. Adjust the amount of vinaigrette and if you like add salt.

Sweet peppers stuffed with vegetables

These peppers work perfectly as a strong entree or as a main course. I love them because you can serve two red and one green pepper on each plate and it will give a sensational Christmas touch to your dinner

Ingredients:

• 4 bell peppers
• 2 green peppers
• 2 zucchini
• 4 onions
• 2 carrots
• 1/4 of cabbage
• 150gr of peas
• 300gr of mushrooms
• 4 cloves of garlic
• 1 glass of white wine
• Water
• Extra virgin olive oil.

Instructions:

• Wash the peppers, season them with a little oil and salt, place them on a baking sheet. Bake them for 1/2 hour at 200 degrees Fahrenheit.
• Chop the cabbage and cook for 8 minutes in a pan with water and salt.
• For the sauce, chop the onion and 2 cloves of garlic, the mushrooms, and place them in a casserole. Add the white wine with water. Season and cook for 10 minutes.
• Chop 3 onions, zucchini, and peas; peel the carrots and chop them, chop 2 cloves of garlic into slices and put everything in a pan with oil until they look goldish.
• Fill the peppers with the vegetables, adding the mushroom sauce; then put them in the oven for 6 minutes.

Vegan chocolate pie

Who can resist chocolate? This is a totally vegan dessert option that is also delicious and surely your guests will ask you for the recipe.

Ingredients:

For the base:

• 2 cups of walnuts
• 1/3 cup shredded coconut
• 1 cup of boneless dates (previously soaked)
• 1/4 cup hemp seeds (optional)

For the filling:

• 3/4 cup tender coconut meat
• 1 cup ripe avocado (soft and without spots)
• 1/4 cup cold-pressed extra virgin coconut oil
• 1 cup of boneless dates (previously soaked)
• 4-5 tablespoons cocoa powder
• 1/4 cup coconut milk
• 1/4 cup organic maple honey
• 1 spoon of vanilla

Instructions:

1. Crush the walnuts to form a flour. Add grated coconut and hemp seeds and process until well mixed. Add dates and process to form a dough. You can do it in a blender in a food processor.
2. In a removable 25cmx6cm pie mold, place wax paper, then place the dough you formed for the base, flatten the dough with your hands until everything is uniform and reserve.
3. Now, place all the ingredients marked for the filling in a food processor or blender and process until it looks homogeneous. Try the mixture and correct the cocoa or sweetener point if necessary.
4. Add the filling mixture on the base and cover the entire surface with a spatula.
5. Cover the pie with aluminum foil or some silicone protector and refrigerate for at least 4 hours.
6. Remove the pie from the mold, cut into 8 pieces. Garnish with grated coconut, cocoa and also you can add some red fruits such as strawberries or raspberries. Serve and enjoy.

Vegan Eggnog

The eggnog is a Christmas classic and after several failed experiments I managed to find this recipe that tastes like the original But it’s vegan!

Ingredients:

• 1 can of coconut milk
• 1/2 cup raw cashews
• 1/4 cup of water
• 3 tablespoons maple syrup
• 1/4 teaspoon nutmeg powder
• 1/4 teaspoon of cinnamon powder

Instructions:

1. Let the cashews soak from the previous night to soften and have a better texture.
2. Pour all the ingredients in a blender and beat until you get the desired consistency.
3. Let it cool in the fridge and cheers!

Read More:

• How To Incorporate Plant-Based Protein Into Your Diet
• Sweet Quinoa Porridge to Start Your Day

The post X-mas Season is also Vegan Season! + Recipes appeared first on Food Health & Parenting Tips.

This kind of diet consists of reducing carbohydrate consumption drastically and replacing them with fats. It sounds strange: to increase fat intake if you want to reduce weight or be healthier, right?

As it turns out, this promotes a chemical process called ketosis that consists of the liver transforming fats into ketones, making the body, in general, more efficient since it reduces blood sugar levels and can provide more energy to the being.

Most keto diets usually supplant carbohydrates for large quantities of meat, so we decided to investigate whether it was possible to perform the ketogenic regimen in a plant-based diet and how to supplant animal products by vegan foods.

Our results:

The fats:

Vegan diets usually have a higher intake of carbohydrates than those with meats and also, their fat intake is usually lower.

To generate ketosis in the liver we must increase the consumption of good fats, no hydrogenated fats!

The first thing is to check what foods we should incorporate into our diet for this:

• Extra virgin olive oil: It’s literally liquid gold. Not only is it one of the healthiest oils for consumption but it tastes delicious. You should be careful when using it for cooking as it’s an oil that burns at lower temperatures than other edible oils, so keep an eye on it when you cook!
• Nuts: Peanuts, nuts, almonds, hazelnuts, macadamia nuts, you name it! All nuts provide a good amount of healthy fats to the body and also give a crunchy touch to any meal and are ideal to take as a snack.
• Coconut oil: Like olive oil, coconut oil is one of the healthiest of the wrold. It must always be a cold-pressed and extra virgin to obtain its benefits without risk.

You can use this oil in many preparations as it will give a tropical and sweet touch to any preparation where you add it.

• Seeds: Chia, flax, sesame seeds are the most famous, full of good fats and also add color, texture, and flavor to your meals.

Proteins:

How to supplant proteins is always one of the biggest doubts, especially to those who start a vegetarian diet.

The good thing about the ketogenic regimen is that it does not require as high protein intake as an athlete would do, for example.

However, we must replace the consumption of carbohydrates with proteins and also achieve satiety, so below we indicate what foods you can include in your diet:

• Legumes: beans, chickpeas, and lentils. There are many varieties and you can use them in various ways, either in a simple dish as a side dish or as the star of a dish, you can even make vegetarian burgers with them.
•  Tofu:  It’s a derivative of soy full of protein so it’s an option that you can add in your food if your body tolerates it. In any case, you should use it sparingly.
•  Peas, kale, spinach, and broccoli are high-protein vegetables that you can add to your dishes and combine in many ways.
• Pieces of pure cocoa: you must take into account that they are not chocolate or cocoa or any other combination or derivative. Cocoa is high in fiber, contains proteins but also has an effect on the body similar to coffee so you should consume it in moderation. Check that it does not contain added sugars.

Others:

Other foods that you can and should add to your keto-vegan regimen are avocados and olives, they are full of good fats and taste delicious. Also, you must add citrus fruits such as lemon, orange, and grapefruit.

You should also avoid the consumption of sugars, so remember to check the label of each product and use the correct proportions to obtain the required quantities and put your liver to work to the fullest.

The post Keto-Vegan: Is it possible? – Spoiler: Yes, it is! appeared first on Food Health & Parenting Tips.

Whether it manifests as excessive appetite, nervousness, a necessity to bit your nails, or even panic attacks, anxiety has multiple forms, and sometimes it can be challenging to recognize it.

Stress, unprocessed emotions, biochemical or hormonal disorders can trigger these episodes. Although there are different methods to control anxiety or stress, breathing exercises not only reduce the occurrence of any incident but are also a tool to deal with them when they come to mess our daily routine.

Morning and Nighttime Routine

• Sit on the edge of your bed or in a chair that allows your knees to be angled at 90 degrees, and the soles of your feet are firmly planted on the floor.
• Keep your back straight.
• Inhale deeply as slowly as you can and while doing so expand your entire abdomen to allow as much air as possible.
• Without holding your breath, exhale slowly as you contract your abdomen to expel the air.
• You can help with your hands to press the abdomen to expel the air.
• Do the exercise for three minutes and increase progressively until you reach 15 minutes.

The movement of the abdomen should mimic that of a bellows to allow the diaphragm to move throughout the exercise.

You must identify if your breathing stops at some point without insisting much on solving the problem immediately. The goal of this exercise is that your breathing becomes automatically fluid through body accustoming.

This exercise should be done both in the morning shortly after waking up and at night before bedtime, always on an empty stomach, and the air should enter and exit only through the nose.

Alternate Breathing

• With the thumb of your left hand, cover the left nostril and inhale slowly and deeply through the right nostril.
• When you reach the peak of lung capacity, cover the right nostril with your index or middle finger and release the left nostril.
• Exhale slowly and deeply through the left nostril.
• Repeat ten times.

This breathing exercise can be done standing or sitting. At any time of the day, it’s ideal to face daily stress or to reduce the nervousness that could produce a stressful situation such as an exam or a public presentation.

Jacobson’s Progressive Muscle Relaxation

• With your eyes closed and a comfortable posture, either lying on a firm surface or sitting in a comfortable chair, you proceed to maintain a deep and regular breath.
• Begin by tensing your feet and calves for 3-10 seconds and then relax them for the same amount of time. Make three series while keeping your breath at a constant rate.
• Go ascending with tension-relaxation exercises through the different muscle groups through the thighs, buttocks, abdomen, hands, arms, shoulders, back, chest, neck, jaw, eyes, and head.
• The most important thing is that you keep breathing in a constant rhythm while doing the whole body tension-relaxation exercises.

This is an ideal technique for those who suffer from tensions, tingling, or numbness in the muscles due to anxiety and stress.

You can do it at any time of the day, taking into account that it will take at least three minutes to complete it.

It’s essential that at the time of the exercise, you do it in a place and a space of time where you are sure that you will not have interruptions of any kind.

While these exercises that we present here serve to reduce anxiety or stress and to educate the body and mind, they do not supplant any medical treatment that has been prescribed by a doctor.

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The post Anxiety or Stress? Keep Reading – and Breathing appeared first on Food Health & Parenting Tips.

Therefore, in order to save time, we can waste a good amount of money on street food that can also be harmful to our body.

The Batch Cooking has arrived to save us from the waste of money, make better use of our time and keep our kitchen tidy and with nutritious products.

What is Batch Cooking?

The Batch Cooking consists of preparing the meal of the week in a single day, planning the weekly menu and organizing the products in batches.

This technique of food organization is not new but if it has become trendy since the benefits it brings to our pocket and overall health are immediate, it’s also a more sustainable way of cooking since through this method we take full advantage of all products we consume

What do you need to get started?

The first thing you need for successful batch cooking is planning. This is the true heart of this cooking system.

• Organize a weekly menu according to your needs and tastes:

The first time you organize the menu you can do it based on 5 days, from Monday to Friday, so that it is not so overwhelming and you gradually get used to cooking in quantity.

• Now: to the market!

By having your menu planned, you will know how many products you will need and you can organize your purchases, reducing the risk of any vegetable rotting at the bottom of the refrigerator over the days.

• Storage:

You must acquire if you do not already have them, plastic or glass containers of good quality that allow vacuum sealing of food to preserve its freshness.

• Spice it up!

Having a good range of spices and condiments in your kitchen is excellent since in this way you can vary the flavors of the dishes without generating so many additional expenses or dirtying the dishes more.

Now that you have everything you need you just have to get to work

Some suggestions for your Batch Cooking menu

• Prepare dishes that you can freeze:

Vegan croquettes are an excellent option to store in the fridge and you can defrost as you need them.

Stews and soups also last a long time in the refrigerator and you can eat them as a complete dish or use it as an accompaniment to other dishes.

• Dressings: Emulsions with oil and vinegar are usually preserved for a good time and give a new flavor to different dishes.
• Long-lasting provision:

Preparations such as sauerkraut, being fermented, last a long time even outside the fridge and also provide good bacteria to your body that strengthen the immune system and facilitate digestion.

Fruits that are already very ripe usually have high fructose content; by cooking them over low heat with a little water and a dash of lime or vinegar you can get delicious jams without refined sugars.

If you add a thickener like agar-agar you can also make delicious jellies.

• It is preferable that you use small containers so that you can freeze and refrigerate in individual portions and in this way the durability of your portions
• Call your grandma! If you fall short of ideas when planning the menu, surely your mother or grandmother has some family recipes that can share you to be an Ace in the batch cooking technique.

My personal recommendations

I have several preparations that I usually have in the refrigerator and that I replenish as they run out:

* Lentils and chickpeas: I cook them only with water and salt and store them in 1 cup portions with a little liquid. I take them out of the fridge and I can make hummus to accompany toasted bread, a soup of comfort food or croquettes to eat as a burger or with a pita bread

* Tomato sauce: This is a must! When I have many ripe tomatoes I cook them in a slow cooker with a little garlic, oregano, and wine, also salt and pepper, until a thick sauce is left. I keep in several jars and this sauce is used to add to a paste or as a base for other dishes with vegetables.

* Fruits: Depending on the season, there are fruits that are obtained in abundance. Strawberries are my favorite and can be cooked on low ground with a sweetener (I use brown sugar) and thicken until you have a jam to serve with pieces of bread, cookies or pancakes.

* Rice: I’m a fan of rice, whether it’s whole grain, basmati, jasmine or any other type because I feel it can go with almost anything, so I always prepare a large pot and leave it al dente, then keep it in small portions and warm it to accompany other preparations. The trick is to heat it with other liquids,-not just water-, such as vegetable stock, maybe a bit of soy sauce to accompany some preparation that has ginger or mix it with a beaten egg to make rice pancakes and eat them with a thick sauce.

Read More:

• Creamy Smashed Potatoes Recipe
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The post Batch Cooking: One Day to Rule Them All appeared first on Food Health & Parenting Tips.

It’s delicious to share with family and friends but it is also very likely that excesses are tempting us everywhere, especially when it comes to sugar and calories.

It’s not necessary that you lock yourself at home or spend the whole season fasting to avoid excesses, you just have to know how to balance what you eat and drink, so today we give you 3 recipes for cocktails low in sugar and carbohydrates:

Ginger Carrot

This is one of my favorite drinks! Not only because the colors and flavors are spectacular, but also because you can drink it in any weather.

If you also add some fresh ginger, your immune system will boost and the flavor will be enhanced.

Ingredients:

• A measure and a half of orange vodka
• A measure of natural carrot juice
• A measure of freshly squeezed orange
• Three measures of ginger beer.

Preparation:

Put the orange vodka and the carrot juice in a cocktail shaker with ice; then serve the mix in a jar with ice and add the ginger beer. Serve in tall glasses.

You can decorate with fresh cherries or any fresh red fruit. Delicious!

Peach Wine Cooler

Wine is one of the alcoholic beverages that have the lowest percentage of calories and sugar, so it’s ideal for maintaining your regimen.

If you’re bored drinking only plain wine, you can try this tasty recipe.

Ingredients:

• 3 cups of club soda
• 1 cup light peach nectar
• 1 cup dry white wine
• 3 tablespoons of agave syrup to sweeten
• Slices of fresh peach to decorate.

Preparation:

You’re going to put the soda and the nectar in a large jar, then add the wine and the agave syrup and stir it until it dissolves and everything looks homogeneous.

Let it cool in the fridge or freezer or add finely crushed ice to a few short glasses and serve. Garnish with the peach slices. Cheers!

Cranberry Splash

Cranberry juice is low in calories, is naturally sweet and therefore doesn’t need additional sugars, and also: It tastes yummy!

Ingredients:

• 1 bottle of very cold Portuguese green wine or Sauvignon Blanc
• 3 cups of cranberry juice
• Crushed ice
• Sliced ​​peach to decorate.

Preparation:

Mix the wine and cranberry juice in a large jar, then put the crushed ice in short glasses or glasses and serve.

Use the peach slices to decorate, you can also use fresh blueberries for decoration. Enjoy!

As a plus, we give you these tips so you can reduce the consumption of calories in your cocktails this season and whenever you need to:

• Avoid using soft drinks other than light.
• Avoid energy drinks, including those that are reduced in sugar.
• Use natural and unpackaged fruit juice, as long as you can. Fruit juice packed has high amounts of sugar so it increases the calorie intake.
• Alcoholic beverages with the lowest amount of calories and sugar are wine and vodka. Beer is the one that usually has more.
• You can also prepare non-alcoholic cocktails, so in a drink, you will be reducing the number of calories.

Read More:

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The post 3 Low-Carb, Low-Sugar Cocktails for the Weekend appeared first on Food Health & Parenting Tips.

Either because the weather is not the most appropriate, because you don’t like the gyms vibes or simply because you prefer to stay at home and do anything else, if the exercise is not in your routine is something valid and common.

However, maintaining healthy muscles and, above all, the spine flexible, is super important no matter what your profession or lifestyle is.

Today we present a series of exercises that you can do alone or in combination, and due to its low impact will not take you a long time to do them or need special clothing or equipment.

Cat-Cow

A comfortable exercise that you can perform on the floor or mat.

• Get on your knees and leave them open to the width of your hips.
• Support the palms of your hands at shoulder width, observe that your back is straight and the tips of your feet are also resting on the floor.
• Contract your abdomen a little to keep this muscle group activity.
• Inhale slowly as you look up and flex your back toward the floor. Keep your hands on the floor and feel how the shoulder blades try to join,
• Now, exhale slowly as you bend your back, keeping your palms, knees, and toes firmly on the floor.
• Continue this sequence to the rhythm of your breathing, trying to do it as slowly as possible, repeat 10-15 times.

This exercise not only benefits the entire spine and core but also strengthens the wrists that tend to get numb from the use of computers, tablets, and mobile phones.

Torsion

Like the cat-cow, you can do it on the ground or in a mat.

• Sit with your back straight, your legs extended to the front, preventing your knees from flexing.
• Flex your right knee and pass your foot over the left knee and make the sole of the right foot fully supported on the floor and next to the left knee.
• Turn your torso to the right and rest your right hand on the floor to maintain balance, remember to turn your neck as well.
• Take ten deep breaths in this position and then undo the posture and do the same with the other side.
• You can try to turn your body a little more with each exhalation. Do it carefully without forcing it.

This exercise helps to move your back and slightly open your hips, which is very important if you spend several hours of your day sitting. It also helps to stretch the back of the legs.

Heel Lift

This is one of the simplest exercises you can do to have strong and turned legs. You can do it anywhere because you work with the weight of your body as it weighs.

• Put your feet together and stand with your right back.
• Slowly lift your heels while maintaining balance.
• Return to the starting position as slow as you can.
• Repeat the exercise 10-15 times.

via @creakyjoints.org

For greater benefit, keep the buttocks and abdomen muscles contracted throughout the exercise.

Facial Yoga

The face is our cover letter and also the part of our body that suffers most from the onslaught of stress and age.

With the large number of muscles that exist under the skin of the face, it is important to keep them strong to prevent them from aging prematurely.

To Void Sagging Eyes

• With the firm head facing forward, you will make a “C” with the index and thumb fingers of each hand.
• Place each “C” around each eye, letting the index rest on the eyebrow.
• Close your eyes and open tightly, as in an expression of surprise. You will notice that the index fingers rise slightly.
• Repeat 10 times.

For the Double Chin

• With your head firmly facing forward, open your mouth slightly.
• Push the lower jaw forward and return it to the starting position slowly.
• Repeat 15 times

For the Cheekbones and Cheeks

This exercise is also ideal for those who suffer from bruxism, as it helps to relax the muscles that support the jaws.

• With your head firmly facing forward, make a forced smile that exhibits your teeth.
• Lift the cheekbone on the right side and hold the position for a couple of seconds, forcing the muscles of the face to hold the position.
• Repeat with the left side
• Repeat the sequence ten times.
• Do not hold your breath! It is important to maintain a fluid breathing rate.

You no longer have excuses for not exercising gently at home, even while watching your favorite series, wait for your favorite dish to finish cooking or work on your computer.

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The documentary “The Game Changers” directed by Louie Psihoyos and released in September 2019 on Netflix, portrays the evolution of several high-competition athletes whose strength made an exponential leap from the change of their diet to veganism.

The vegan diet has many adherents and many detractors not only for its direct impact on nutrition but also for its cultural and historical contexts, which is why this documentary that questions much of what we know about nutrition has been so controversial

1. “The game changers”: What is it about?
2. The characters
3. The controversy
4. Our verdict

 “The game changers”: What is it about?

SPOILER ALERT! This documentary available on the Netflix streaming platform seeks to make its viewers aware of all the myths surrounding plant-based diets, problems related to the meat industry and global warming.

Through several studies, tests and testimonials, “The Game Changers” shows the different incidences of diets that allow animal products of those that do not, in the human body.

Plant-based diets promote a healthier and therefore much more efficient body, both physically and mentally. That is why in the documentary they use the testimonies of highly competitive athletes whose performance improved exponentially when switching to a vegan diet.

The characters

While the documentary focuses on the influence of the vegan diet of highly competitive athletes such as Ultimate Fighter James Wilks, Olympic cyclist Dotsie Bausch, UFC Fighter Nate Diaz and American football player Derrick Morgan; It also has the testimony of the well-known Arnold Schwarzenegger who talks about how to leave meat and animal products had no impact on his muscles.

The scientific testimony of doctors and anthropologists reinforces the importance of a plant-based diet and also refutes the myths that exist around the “benefits” of the consumption of meat and animal derivatives.

 The controversy

“The game changers” premiered in movie theaters a few weeks before being streamed out on Netflix, is one of the highest-grossing documentaries in the USA.

The documentary demystifies the fundamental beliefs about the consumption of animal products such as the fact that our teeth and organism, in general, are designed to eat meat, that if you do not consume animal protein you cannot have strong muscles or that the absence of meat in the diet implies also absence of vitamin B12 in the body.

But not only had the documentary content generated controversy by demystifying the repeated lies that have been erected for generations about meat consumption.

James Cameron is one of the producers of “The Game Changers”, is also a famous vegan and owner of food products companies for plant-based diets, so many have pointed out this documentary to be propaganda to increase their profits.

Among the top critics of the film are Men’s Health magazine, which published an article titled This New Documentary Says Meat Will Kill You. Here’s Why It’s Wrong. The piece was disputed by physician Dr. Loomis, who appeared in the movie and wrote a rebuttal My ‘Beef’ with the Men’s Health Review of ‘The Game Changers’.

My verdict.

We know that vegan diets have both enthusiastic and detractors and that many of those who are against doing so out of ignorance or aversion to change their habits.

However, “The Game Changers” is a documentary that is worth seeing, since it is not pleasing the recommendations of “common” people on the vegan diet but of people who dedicate their lives to take their body and mind to the extreme and that they have had excellent results with this type of feeding.

You can check on their web all the articles and references on the documentary standpoint, however, our verdict on “The Game Changers” is that it’s an interesting documentary that provides new information about veganism so that each person who watches it can make his own decision, so for that, we recommend that if you have not already done so, WATCH IT!

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• Vegan Foods To Eat Regularly and Boost Your Energy
• 6 Tips For Eating Out As A Vegan

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