Although sometimes we not give much importance, breakfast is one of the most important meals of the day. Breakfast is necessary because it gives us energy to start our day. A balanced and healthy breakfast should provide 20 or 25% of total daily energy.

It is always better for you to get used to vary your breakfast each day. In this way, you will ensure healthy breakfast (varied, healthy and balanced) in which no shortage of nutrients.Will love to eat a healthy breakfast in the morning, if you eat different foods each day. But above all, do not stop for breakfast.

Which nutrients we should not miss in a healthy breakfast?

In order to be nutritionally complete, a healthy breakfast should include all nutrients.

1.- Bowl with cereal, a breakfast rich in carbohydrates

Prepare a bowl of cereals like oat bran flakes or muesli, add 1/2 cup of skim milk or low-fat, or soy milk. Incorporates some grapes, raisins or fresh or dried berries (blueberries, raspberries or strawberries) and do not forget to also to put a handful of chopped nuts (nuts are very healthy).

This is a balanced breakfast which contain complex carbohydrates, protein and a good dose of micronutrients. Nuts contain a high nutrient density and provide fiber and antioxidants. Despite being high in calories are recommended in healthy diets, and they're particularly suitable for a healthy breakfast. Furthermore only small amounts are needed and are usually taken to replace other foods.

Another healthy breakfast food is a sandwich made with whole grain bread or whole grains. You add a slice of ham or deli turkey as a protein source and a teaspoon of olive oil. Whole grains are rich in complex carbohydrates

Besides that this food sated us for longer hours, -which it helps control weight-whole grains are a good source of vitamins and minerals. Whole grains have a high nutritional quality. These types of carbohydrates are healthier than products containing refined flour because they provide vitamins, minerals (magnesium, selenium, copper and manganese), and unsaturated fats and hundreds of other natural or antioxidants than refined grains phytochemicals. Unrefined carbohydrates, along with vegetables and fruits also are the best sources of dietary fiber.

3.- Eat fruit and fill up of health

It is highly recommended that you get used to include fruit in your healthy breakfast. With this simple gesture, you get eating eight servings of fruits and vegetables which are recommended. You can take a piece of fruit, apple is the ideal. You can also prepare a fruit salad with apples, bananas, strawberries and oranges. Take advantage of the fruits of each season to fill color, and health to your dishes.

Another good option is to add 1/2 cup of peaches, bananas or strawberries to your cereal or a your yogurt.In his absence you can take an orange juice (but watch if its sugar content is processed) or a spoonful of natural jam or jelly (controls the sugar content, as some can be very caloric). Fruits are good for the heart because they reduce high blood pressure and lower LDL cholesterol. Besides fruits strengthen our immune system and help prevent obesity. It is recommended that you take at least a citrus (lemon, grapefruit, orange) a day.

4.- Wholemeal Pancakes with fruit, ideal for weekend breakfast

A delicious, especially recommended to enjoy the weekend breakfast option are whole fruit pancakes. Prepare three pancakes, add them two teaspoons of melted margarine, also add three teaspoon of maple syrup, and do not forget the fruit: strawberries or blueberries. You can accompany these delicacies with a cup of skim milk or yogurt, or simply an aromatic tea. This breakfast will provide simple and complex carbohydrates, vitamins, minerals and proteins.

Hope you enjoy reading this article, and you can make your own healthy breakfast!

When the routine and stress overwhelm altogether, the last thing that you think is eating well. Everyday activities often make people forget about having breakfast as it should be, lunch unhealthy food on the street and even the abuse of stimulant drinks. But we must take into account that what those people are doing is wrong.

Maintaining good health and fit is very important for the body. However, they are two different but complementary aspects that need different conditions so that can be achieved. Here are some tips to help in the task of balancing being a healthy person with being fit, a work that is done with great dedication to achieve the objectives.

How to have a healthier and fit lifestyle

1. Look after your health with food

There are several foods that claim to be profitable on a healthy eating plan, but actually are not. That is why, you should know that sometimes, the healthiest foods are those that are less processed, ie, supplies of natural origin and will be much better if they are organic. Some people believe that substantial supplements on the market are ideal because they announce the exact amounts of nutrients and calories that the body needs. Although they comply with their advertising, you must not forget that they contain many artificial components that are not good for our health.

Sometimes when we consume foods supposedly of good quality to properly nourish the body, what you really are doing is slowly damage the body and go incubating consequences that arise sooner or later.

2. Implement a routine and respect it

The body of every human being needs to have a biological cycle to function healthily, so it is necessary to allocate enough time for daily rest. Sleeping well is one of the most basic things for the body and brain in general are held as it should. The best times to do physical activity are before bed and after eating a good breakfast in the morning.

Include in your daily routine, any physical activity that supply you with energy, help you maintain or lose weight, improve your fitness and keep your mind ready to perform all activities of daily life.

3. Respect the rhythm of the body

An important detail that sometimes we ignore, is that the body needs to gradually get used to the routines of daily exercises, trying to demand more, it sure can cause injury rather than the desired results. The ideal is to establish a consistent routine that can maintain without the need to suffer unnecessarily.

When you start an exercise routine, remember that there are different levels, so if you've never done exercises, start with routines for beginners and slowly, slowly go increasing both series and repetitions, in order to avoid injury and consent to your body.

4. Avoid unhealthy habits

You should avoid consume alcohol, cigarettes and caloric foods because it is not a necessity for the body. These products do not benefit at all to our body, however harms in short and long term, it is best to remove these habits of life completely. Finally, just make small sacrifices to keep the body fit and lead a healthy life, resulting in a fuller and happier life for everyday environment.

When acne is a chronic skin problem, the problem is difficult to treat and therefore can generate poor self-esteem in the individual as well as depression and other emotional problems.

What is acne?

Acne is the most common skin disease which is characterized by the appearance of lesions, pimples and blackheads as a consequence of an inflammation and subsequent infection of the follicular pore. After suffering any type of acne, especially the most serious, often left scars that aesthetics will affect the person. The good news is that today there are many treatments for different types of acne and its symptoms can be reduced by improving the condition of each of those who suffer.

Who is affected and what causes acne?

Acne affects 80% of teenagers, being frequent between 10 and 17 years in women and men between 14 and 29 years. But this does not mean that adults can not experience it, in fact, some are beginning to suffer from age 25 onwards.

Acne is formed when there is an interaction between hormones, sebum and bacteria living on or in the skin, and also on hair. The dry tallow, scaly skin and bacteria are accumulated in the skin and there is where the famous pimples and blackheads are formed. This usually occurs due to hormonal changes, hormonal factors, the pregnancy, menopause, menstrual cycle, stress, use of certain drugs, among others.

When you are not paying attention to acne, it usually evolves gradually and may disappear by itself. However, almost never goes unnoticed and is very important to be alert to a problem of most advanced acne, because it will be more difficult to treat and requires special treatment.

Stages of Acne

- In the first stage we note that there is a little redness and swelling on the skin.

- In the next step and we begin to notice as the problem becomes more acute and how pimples and blackheads appear.

- In the third stage occurs the Papulopustular acne, which is initially presents in a reduced way, but if left untreated can trigger a more serious problem.

- In the fourth stage, the Papulopustular acne is a bit more serious, since it will be difficult to treat the infection, including using conventional treatments.

- In the last stage of acne, occurs cysts and nodules, which represent a more serious skin problem and is must necessarily to be treated with the help of a dermatologist.

Some tips to prevent and eliminate acne

There is no sure way to prevent acne, but the following tips can help you to reduce the risk of appearing outbreaks.

1.- Hygiene

Cleaning the skin plays an important role in the prevention and treatment of skin. When we wash our face and other areas of the body where acne occurs, we can remove excess skin oil and as well as dirt that may favor those clogged pores and skin irritation. Frequently clean your face with soap and water, and also performs regular exfoliation

2.- Clean after exercise

When we exercise the sweat can block our pores, causing acne condition worse. Likewise, if we work in places with excessive heat such as barbecues, selling fast food and generally where there is contact with fatty foods, it also can become a influential factor. In conclusion, after much sweat is recommended to wash your face well and those areas likely to suffer from acne.

3.- Careful when you use chemicals products

Many skin care products and makeup, use certain chemicals that can affect the health of the skin and promote the development of acne. Likewise, the use of gels, hairspray and other hair products often cause the appearance of pimples, so it is very important to apply away from the face.

4.- Do not try to remove them

Many people can not resist to take out grains by force and this can worsen the condition. If you have a pimple, it is best to wait out for their different stages and apply some kind of conventional treatment.

Natural treatments for acne

Acne is a aesthetically serious problem that can make us feel very frustrated and may even lose our self-esteem. Luckily, besides the help of a dermatologist, there are some effective natural treatments to improve this condition and give battle to the problem. Here we give you the best natural remedies to treat acne.

1. Carrots mush: Place a carrot to boil water and once it is cooked, and then make a puree. Let stand a few minutes, then spread it on the affected skin and leave on 20 minutes.

2. Garlic: Garlic is full of antibacterial and antibiotic properties that can help us to significantly improve the acne problem. The consumption of this food is recommended to treat this problem, so it is recommended to eat it raw, in salads chopped over pasta, among others. You could also mush up and applied topically to the affected area.

3. Aloe vera: Aloe vera is one of the most widely used natural remedies for skin beauty, and its properties help fight acne. For this apply the aloe vera pulp on the affected area, preferably several times daily.

4. Lemon juice: Thanks to its disinfectant properties, lemon juice is another good allies to fight acne. Apply lemon juice on the affected area, trying to do it at night because the exposure to sunlight after this treatment can give unfavorable results and stain the skin.

5. Milk and Oatmeal: Milk and oats are two good allies for skin care, together make an excellent exfoliant to remove excess oil and dead cells. Mix three tablespoons of oatmeal in a little hot milk to form a paste to apply on face for 15 minutes.

There are many prejudices and preconceptions regarding to an important issue such as is slimming. Therefore it is worth taking a look at the following article where you can meet some of the myths about weight loss most widespread and its explanation.

16 Myths and Facts About Weight Loss

1.- To become slim you must eat many times a day

This is TRUE. The ideal is to eat every three hours (maximum) and a half hour (minimum). If more time is spent without food, then the fat is absorbed faster.

2.- Low-carb and high protein diets are the best for weight loss

FALSE. To lose weight, it is recommended to take a balanced diet plan where all the nutrients are included. You sfould do not believe in magic diets or those which are based on a single food group.

3.- Everything you eat at night turns into fat

It is FALSE. If a person usually eat several times a day in small amounts and keeps their own routine at night, not have to fatten in that span. Different is if you "save" to eat more at dinner (very common). In this case, the body convert fat intake.

4.- The more you exercise, more you become slim

It is also FALSE. What sport or physical activity do is to speed up the metabolism, making calorie burning. However, someone who do not have a healthy diet will fail to lose weight just by spending hours in the gym.

5.- Red and green tea used to burn fat

TRUE. Both teas are excellent for weight loss, not only to burn fat, but also to reduce fluid accumulation. Is suggested three cups every day, the first fasting, with a small glass of lemon juice, pineapple or grapefruit, which cleans the blood and increases suggest digestion.

6.- Age is not a determining factor in the diets

This is FALSE. While no matter the years, everyone can dieting and slimming, it is certain that an adult will take longer to lose the same kilos of a teenager, for example.

7.- The blame of the "rebound effect" are diets express

It is totally TRUE. In this type of fast diets, you do not learn to eat well, but you suffer for one or two weeks, you lose weight and it is believed that these kilos will not reappear. However, this type of "miracles" all they do is mess up your metabolism and eating only certain food groups.

8.- Light foods slim

It is FALSE. There are many myths regarding green labeled products, reduced calorie, light or diet, as they are want to call. People often confuse these words with 0% calories and this is the mistake. The same applies to whole grains. For example, the black bread has more calories than white bread.

9.- You need to starve to lose weight

100% FALSE. We need to know what foods to eat, in what quantities and when. These are the keys to a good diet. And contrary to what you think, suffer and starve is counterproductive to the body. Because when the time comes intake, the person eats in despair, without considering the consequences.

10.- Drinking fluids with meals fattens

TRUE. It is preferable not drink anything at lunch or dinner, so the stomach will focus only on the foods you need to fill. Water (or any beverage) generates a false sense of satiety that ends in 30 minutes. Then, the person returns to the kitchen, opened the fridge and eat. Without food, drinking water is vital because it releases toxins and low anxiety.

11.- There are foods 0%

FALSE. All foods have even a little fat, until the chicken breast without skin. To lose weight you need to remove the fried diet, use olive oil and consume more protein.

12.- Hot water removes fat

It is FALSE. It is believed that the body acts as a junk fat for food that can be removed with hot water without problems. The organism acts differently. To burn this fat several factors are needed, such as the food you eat and the calories they provide. Some foods speed up metabolism. Drinking tea or hot water after eating not remove adhering fat.

13.- It can be prepared "healthy fast food"

TRUTH. Fast foods are not always harmful to health, it all depends on how they are prepared. Salads are a clear example of healthy fast food and there are hundreds of different recipes.

14.- All natural food is beneficial to health

It is a myth. This does not always happen as there are some products that are sold as natural and they are not. For example, fruits and vegetables may have agrochemicals, pesticides or be transgenic.

15.- Red meat is bad for health

It is FALSE. While beef, pork or lamb have fat and cholesterol, also provide nutrients such as iron, zinc and protein. The issue lies in the portions you eat and how often you serve at the table. What if, choose leaner cuts and remove the fat before cooking.

16.- Eating while you watch television fatts

Completely TRUE. If you're busy on something else (which may also be the PC, mobile, video games or even a book), you will not notice what you're eating. Therefore, not only you will eat anything but also did not know at what point you are satisfied.

Scientific studies are increasingly giving evidence that poor sleep can affect our daily lives and our health. There are multiple consequences, both physically and also psychologically, when we fail to have a restful sleep.

According to experts, a person should sleep 7 to 8 hours daily to maintain optimal physical, emotional and mental state. However, changes in the lifestyle of today have made that sleep quality and the ideal time to rest becomes worse. To make you realize all the effects you can suffer when you do not sleep well, then we give you a list with 12 consequences of not sleep well.

1) Win overeating and anxiety

Lack of sleep is related to the desire to eat excessively, especially at night when the metabolism slows down. Because of this, we increase the calories and carbohydrates, which make us gain weight more easily. Also, when we do not sleep enough we have more tendency to want to eat more fast food, even though in reality we do not feel hungry.

According to research, people who fail to get at least 6 hours a day of sleep, triple the risk of having an accident with his car for drowsy driving due to the effects on coordination eyepiece. And if you do not have some kind of vehicle to have an accident, anyhow suffer the effects being more awkward.

3) Weakened immune system

When we do not have a restful sleep and we prevent our body to rest properly, our immune system is weakened and, therefore, have a greater tendency to suffer from flu, colds and respiratory infections.

4) Uncontrolled emotions

When we do not sleep well, the emotional regions of the brain are most active, up to 60%, causing us to have more uncontrolled and inappropriate reactions.

5) Less physical attractiveness

There is no doubt that having a good sleep is the key to looking better and stay physically fit. According to several studies show, when we do not sleep well, we have a more decayed appearance, which is reflected especially in our face. Over time this can worsen and cause premature aging.

6) Weakening of brain tissue

Spend just one sleepless night can sometimes weakening and loss of brain tissue. This is calculated by blood levels of two brain molecules, often increase by brain damage.

7) Concentration problems and poor memory

Failure to get enough rest and have a little sleep affects our ability to concentrate and makes us forgetful. In turn, this issue may affect our ability to learn and retain concepts.

8) Increased risk of stroke

In the long term, not sleep well and have poor sleep habits can increase the risk of having a stroke, especially in adults and the elderly.

9) Obesity risk

In addition, our craving for food increases in these times when we can not sleep. Numerous studies claim that poor sleep affects metabolism and hormones such as ghrelin and leptin that regulate appetite, change their levels considerably.

10) Increased risk of cancer

Although it seems to have nothing to see, research has been determined that people who do not sleep well have increased risk of colorectal polyps, which can become malignant over time. In addition, other studies have linked to the development of breast cancer.

11) Heart disease

The lack of good sleep is associated with increased blood pressure, clogged arteries and heart problems.

12) Less lifespan

Sleeping well is synonymous of quality of life and more years. It was determined that those who slept less had a higher risk of dying at a younger age than those who slept well.