Ingredients 10/12 biscuits: 150g butter at room temperature, 150g of sugar, an egg beaten, the rind finely chopped half a lemon and half orange, 150g of mixed candied fruit, 250g of flour, a pinch of nutmeg, a pinch of cinnamon powder.

Preparation: reduce to a cream butter with sugar, add the egg and incorporate fruit and candied peel of citrus fruit, add the sifted flour, nutmeg and cinnamon; keep the dough in the refrigerator for about half an hour ; Spread the dough between two sheets of paper from the oven, then once removed the paper, produced forms of biscuits with molds and place on a baking tray imburrata; bucherellate with a fork each biscuit, then Bake for about 10 minutes at 180 degrees.

Foto | Flickr

We all know the value that a diet high in protein has to increase volume and keep your muscles healthy and strong, and that is that the proteins are an essential nutrient for the body, and that’s why I have to be present in our diet.

Most of those who went to the gym or sports practice to improve muscle tone, we remain a diet rich in proteins. They are necessary for the body produces new tissue and improve existing ones. When we submit to the muscles to training, they require the amino acids that make proteins in our body so they can improve their condition. But we must not forget that either do not always take advantage of these proteins, to maximize their take of certain foods can help. But proteins such as the body can not take advantage, as they become essential amino once the digest in the stomach. This process is not as simple as it seems, is that along the digestion that can happen is lose some of these amino acids and not be utilized to the fullest.

To avoid this the main thing is to facilitate digestion, As soon as our bodies absorb the nutrients before the draw on and will not spoil. In addition, each agency has a facility or another to maximize nutrients. What is certain is that we can achieve maximum utilization of proteins by eating foods that will help us.

As we have seen in other post, the papaya is one of them, and it contains an enzyme called papain that has an action in the body similar to that of pepsin, and is the direct targeting proteins and make them from becoming more rapidly in amino acids that make use of in its entirety. This will accelerate enzyme digestion and with it the use of nutrients.

Also the pineapple is a food that will help us in the assimilation protein, and it contains Bromelain, an enzyme that acts the same way that the papain. The same goes for the kiwi, which contains high doses of actidina, or figs which is a food rich in ficina. They all contribute to a better assimilation of proteins that pass into the blood to be of great help in building muscle.

Another ally in the use of proteins are carbohydrates, because among its properties is to protect them so that once in the stomach are not lost or are discarded without being processed and exploited to the fullest.

It is important to always bear in mind, and that is that if we help our body in the assimilation of nutrients will draw the greatest benefit to the food in the end is where we have to get everything that our body needs.

The banana is a fruit that we can include these dates in our in our daily diet supplement for breakfast, lunch or drink before the training.

Among its many virtues is that 100 grams of bananas have a quarter of calories that 100 grams of pastries (which is the most widely used resource for eating between meals at work). Here are some more features.

* As discussed in Viton, its natural properties of this fruit make a quick source of energy, facilitating physical activity.
* Taken slurry has astringent effect in situations of diarrhea.
* Their potassium content tends to balance the body’s water and sodium, with beneficial effects for hypertension.
* Finally, add that are not suitable if hepatic pathology.

Iron is a mineral essential for proper oxygenation of tissues because it is part of group that makes up the hem hemoglobin. Therefore, imagine what it is essential that this mineral in the life of all and mainly among athletes, who require more oxygen to the physical effort.Then we show the 6 foods that contain more iron regardless of the origin of the food and its absorption into the body.

1. Clams: To our surprise clams contain about 24mg of iron per 100 grams, which represents most of what we need on a daily basis (8mg adult men and 18mg for women of childbearing age). What happens with these foods is that they are of little use in our normal diet and also have a high cost / quantity.

2. Whole Grains: cereal, which gives us the market today are very rich in iron because of its defense and maintenance of the grain in the crust, its content ranges from 7 to 12 mg per 100 grams of product. However, we must not forget that the fiber and vegetable significantly reduce the absorption, so to maximize their assimilation into the body, I eat cereal with a freshly squeezed orange juice or a little lemon rich in vitamin C.

3. Viscera: the liver of beef and the sausage produced from blood red, are excellent sources of dietary iron Hem, easily absorbed, as they contain around 8mg per cent and 14 mg per cent, respectively. As you will see these foods contain much iron in the blood animal that contains hemoglobin, which provides an iron ready to be absorbed.

4. Vegetables: the soybeans and lentils, legumes are the most content in iron Hem, as they have 7 and 8 mg per 100 grams, respectively. Its absorption is lower than the iron content in meat, but its low cost and its beneficial nutrients, we offer an ideal food to prevent anemia and other nutritional deficiencies.

5. Mixed greens: spinach and Swiss contain between 3 and 4 mg of iron per cent of low absorption, but as with vegetables, foods are low-cost, the composition of which can benefit greatly to the body. Furthermore, when combined with citrus fruits rich in vitamin C or with a little meat, its absorption is increased so that the body build more of its iron.

6. Meat: Beef, chicken, fish, turkey, pork and others, all contain iron in quantities that surround the 2 mg per 100 grams or so. It is an easy absorption of iron and that, except for vegetarians, all usually included in our diet.

All the people on the earth are interested in health care, but the conditions of modern life often interfere with the attempt to change our habits in order to achieve a healthier lifestyle.

However, it has been shown to lead healthy habits not only promotes personal well-being and health cares, but still standing productivity, concentration and effectiveness of workers, so that the health care of themselves in the place Work, favors the survival of the company.

This first council, not only will reduce the tension of the worker, but it will digest food better and avoid the development of gastrointestinal discomfort that could affect their productivity later.

It is also important that from the workplace are allowed, and even forcing, for workers to rest for 1 hour each at least 10 minutes, this time may be used for stretching, take outdoors, and cleared to return to thinking calmly.

Another good resource for health care workers is to provide healthy food in the place of work, for example, replacing biscuits, rolls or other food, the ideal is to offer fruit, yogurt, whole grains, seeds and up or dried fruit.

This resource will help sort the food habits and follow a diet equlibrada without vitamin deficiencies conducive to fatigue, fatigue and lack of productivity, and without excess to support the development of obesity.

On the other hand, this same resource can be used to encourage physical activity. That is, instead of offering many couches for sitting, they can also replace some of them, in small machines that allow the exercise of workers in moments of leisure in their workplace.

You think how long the worker will have entertainment! But I can assure you that productivity is higher than that achieved with 8 hours of continuous work and also the motivation of workers is increased and therefore, its quality and quantity of work also rises.