Sunday afternoons

Healthy eating contributes to increased mood, self-esteem, decreased stress and anxiety, improved sleep quality, in addition to preventing a number of diseases, such as: Anemia, Hypertension, Metabolic Disorders, Kidney Problems, Intestinal, among others.

Although there are no foods that make us totally immune to viruses and bacteria, the immune system benefits and is strengthened through a varied and nutrient-rich diet. To balance the diet, it is necessary to increase the intake of in natura foods, such as: vegetables, fruits; increase fiber intake, such as: oats, whole foods and maintain adequate water consumption; reduce the consumption of foods rich in saturated fats, processed foods, processed foods and fast foods.

There are some nutrients that contribute to the improvement of the immune response, helping to prevent the development of diseases. Among them are: Vitamin C, found in acerola, orange, lemon; Vitamin A, present in carrots, sweet potatoes, eggs, liver; Vitamin E, found in dark green vegetables like (kale, broccoli), olive oil, papaya, avocado. Minerals such as zinc, which can be found in peanuts, seafood, red meat and nuts.

Gut health is also very important for maintaining our defense system. Therefore, include foods with probiotic action, such as: yogurt, kefir, curd, kombucha, which have beneficial bacteria helping to balance the microbiota.

The appropriate amounts are individualized for each person, as each one has a different need. The Nutritionist will plan your food routine in a personalized and individual way, respecting your tastes and needs.

Today I bring you a healthy eating suggestion, it's been some time since I've been including
in my day to day natural yogurt with hydrated oatmeal. The oatmeal after being hydrated becomes soft
and with a wonderful texture, great for regularizing the proper functioning of the intestine and many
other properties that oatmeal and natural yogurt contain.
You can prepare it by varying the flavors according to your preference, add chopped fruits,
chestnuts and even beat everything in a blender and make a nice smoothie, it's perfect to start
the healthiest day!

Way of doing
To hydrate the oats, put 1 cup of oats in a bowl, I used rolled oats with
1 cup of water or milk, (I used water) cover the container and let the oats hydrate for a few
hours, or better yet overnight in the fridge.
Prepare natural yogurt and mix it with a portion of hydrated oatmeal, honey or sugar
muscovado, raisins or fruit of your choice.

A great week for you!

👇👇👇👇

Slow Cooker Seasoned Chicken, Potatoes and Green Beans
4 h 10 min 10 ingredientes
Gluten free

Meat
2 lb: Chicken breasts, Boneless Skinless

hortifruit
2: Garlic cloves
1/2 lb: Green beans, fresh
1/4 tsp: Onion powder
1 tsp: Oregano, dried
1 1/4 lb: Red potatoes

condiment
1/3 cup: Lemon juice, FRESH

Spices and bakery items
1/4 tsp: Pepper
1 tsp: Salt

1/4 cup: Olive oil

Now just taste 😋😋

This recipe can be consumed as an afternoon snack, as a pre or post workout, let's be healthy and with YES FLAVOR!!!

Blend 2 frozen ripe bananas in the blender (cut into small pieces to freeze, otherwise your blender can damage) until ice cream. Add 1 tablespoon of peanut butter and 1 tablespoon of oatmeal.

Finally add 200 ml of natural yogurt and beat!!