Libro 1

Balanced THE DOs & DON'Ts

APRIL

2022

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#1

RECIPES Meals Desserts Snacks Vegan Options

BODY Home gym Sports clubs

PROFESSIONALS Nutritionists in the city

I.S.R. 4° course

PLACES Ceres Nutribram

APRIL 27 DE 2022 PAG 10

NUTRIBRAM EATING HEALTHY IS AN INVESTMENT

COME TO ENJOY OUR DELICACIES CHEER UP FOR A HEALTHIER LIFE WHEAT FLOUR IT IS VERY BENEFICIAL FOR BONE METABOLISM. IS AN IMPORTANT SOURCE OF IMMEDIATE ENERGY.

YERBA PROVIDES IMPORTANT HEALTH BENEFITS FOR THE BODY

ADDRESS: SOLER 720, CURUZUCUATIA CORRIENTES PHONE:

(3774) 15-410614

SCHEDULE: 9:00A.M. TO 13:00P.M. AND 16:00 P.M. TO 20:00 P.M.

NUTRITIONISTS IN CURUZÚ

A nutritionist contributes to knowing eating habits, schedules, food preferences, intolerances and existing diseases, among others.

They help you to calculate the amount of calories and nutrients the patient needs. get a diet according to your personal requirements.

Go to the nutritionist to eliminate bad eating habits and change them for healthier ones, especially when trying to combat cardiovascular diseases, diabetes, kidney problems, allergies or food intolerances.

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NUTRICIONISTS Anabella Zucco Caceres : Clinic: Sanatorium Curuzú Cuatiá S.R.L. Management: Telephone: 3774 636822 Juan de Vera 765

Dahiana Isusi Frattini : Clinic: Sanatorium San Roque S.R.L. Telephone: 03774-421731 Mobile: 3774-443284 Podestá 522/540

Gladys Gabriela Aranda: Main Address

Caa Guazú 727 Telephone : 03774 42-2748

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FOOD

FIVE PRODUCTS YOU MUST EAT/DINK YOU CAN FIND AT ANY SUPERMARKET

DAIRY PRODUCTS Milkaut, Sancor, La Serenísima

It's packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D. Plus, it's an excellent source of protein.

$140-$160

MEAT Ribeye, New York, Tenderloin

Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet.

$1,000-$2,000

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VEGETABLES Eat fruits and vegetables

Lettuce, Carrot, Onion

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

$100-...

CEREALS Frosties, Froot loops ,Cheerios

Replace bread with cereal

Cereals are generally low in fat and high in nutrient density. They also help food intake at breakfast since children and adults enjoy the different varieties, flavors and textures, as well as the practicality and comfort that breakfast cereals provide.

$100-$200

FRUITS Grapes, Apples, Watermelon

Don't eat too much candy

Most fruits are naturally low in fat, sodium, and calories. ...

Fruits are sources of many essential nutrients that many people don't get enough of, including potassium, dietary fiber, vitamin C, and folate.

Diets rich in potassium may help to maintain healthy blood pressure.

$100-...

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PRODUCTS YOU SHOULD AVOID AND WHY Refined Flour Refined flours do not provide the appropriate amounts of vitamins, minerals and fiber.

They can lead to high spikes in blood sugar and insulin after meals.

Replace it with wholemeal flours, rice and different cereals.

Highly processed food Although they are very delicious, they are the main cause of heart disease, high blood pressure, diabetes and obesity.

Eat more vegetables, mix healthy snacks, include cereals and drink more water.

sugary drinks and sweets A very excessive consumption of sugar, either in food or drinks, can cause an increase in heart disease, obesity or diabetes, something similar to processed foods.

Consume them less frequently or replace them with fruit, make smoothies, integrate a flan or more homemade foods into your diet 6

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Junk food Like sugars and processed foods, junk food causes cardiovascular disease, type 2 diabetes, and in some cases causes non-alcoholic fatty liver disease and some types of cancer.

healthy foods are not necessarily less delicious and aesthetic in sight you can see like this...

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EASY HEALTHY RECIPES

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TRY THESE RECIPES!

VEGETABLE QUINOA Quinoa Vegetable broths Garlic clove Onion Tomato Red pepper Green pepper Carrot Olive oil Salt Black pepper

STEP-BY-STEP DARE TO DO IT! HTTPS://WWW.YOUTUBE.COM/WATCH? V=EHSO7WOVNTK

MELON SOUP WITH HAM Cantaloupe Liquid Cream Salt Black Pepper Olive Oil Serrano Ham

STEP-BY-STEP VISIT THIS PAGE! HTTPS://WWW.PEQUERECETAS.COM/RECETA/SO PA-FRIA-MELON-JAMON/

TOMATO OMELETTE Tomato Red Onion Parsley Oregano Beaten Eggs Flour Salt Pepper

STEP-BY-STEP THIS FOOD IS VERY HEALTHY! HTTPS://WWW.PEQUERECETAS.COM/RECETA /TORTILLITAS-DE-TOMATE/

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HEALTHY DESSERTS FIVE HEALTHY DESSERTS FOR A HEALTHY LIFE these desserts have many health benefits BALANCED

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YOGURT WITH NUTS AND CHIA this is healthy because the chia help for high cholesterol. and because walnuts pronotes healthy aging DON'T EAT CHIA IN EXCESS

CEREAL GRANOLAWITH MILK AND FRUITS

the granola is an excellent source of vitamins and minerals. and milk helps strengthen bones and teeth and reduces the risk of osteoporosis or weak bones in adulthood TRY THESE GRANOLA , IS AN EXCELLENT SOURCE OF VITAMINS AND MINERALS

MILK OATS AND FRUIT, AVENA WITH BANANA otmeal improves digestive function prevents acidity and fatty ulcers

FRUITSMOOTHIE WITH RED BERRIES high levels of anti oxidants neutralize the action of free radicals in the body

CHANGE SWEETS FOR NUTS 11|

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Healthy Snacks Healthy snacks help the body to: obtain a variety of nutrients improve energy levels and performance during the day regulate blood glucose levels and prevent overeating.

LISTEN TO EVERYTHING THAT FRUITS GIVE US

Fruits

They provide us with vitamins (A, C, B1, B2, B6, folic acid), minerals, and water. In addition, they help growth, better mental health and a longer life.

EAT POPCORN MORE OFTEN

Popcorn This food is rich in vitamins A and E, and also contains the groups of vitamins B, C, D and K. It also has minerals, such as iron, potassium, zinc, calcium, phosphorus and magnesium.

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BY: ANTONIO, JUAN CRUZ, TIAGO Y JUAN BAUTISTA.

DON'T LEAVE OUT THE NUTS

Nuts They are very rich in calcium, protein, fiber, phosphorus, potassium, iron and vitamins B and E. Go nuts!

DON'T THINK LEGUMES ARE BORING, GIVE THEM A CHANCE!

Legumes They give us proteins such as A, C, folic acid, B6 and B12, and can also be used to make cereal, cookies or any type of dressing or cream.

TRY WHOLE MEALS

Whole Meals Integral cereals, bread, pasta and others give us fiber and nutrients such as vitamin B, iron, folate, selenium.

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BY: ANTONIO, JUAN CRUZ, TIAGO Y JUAN BAUTISTA.

Nutritive options for vegan people Various products can be replaced with vegan products.

The meat for:

SOY LUPINES CHICKPEAS HAZELNUTS BEANS

They have proteins, a high fiber content and provide important vitamins such as A, C, folic acid, B6 and B12

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Replace meat with lentils

To replace the egg you can use ground flax seeds, these mimic the properties of the egg Don't eat junk food

To replace milk there are different foods and also different variations of it, such as soy milk, canary seed, quinoa, almond and coconut

Avoid sweets 15

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EASY EXERCISES YOU CAN DO IN YOUR BACKYARD AND WITH EASY THINGS TO GET!

DO YO U WA EXER NT TO TON CISES E WITH YOUR BICE DUMB P BELLS S? DO !

IS IF IT LEG T R UT PO SUP WITHO E E KN HEM WITH TO DO T S P U RT. OU ITDO S LT FOR Y SUPPO ICU DIFF

DO S I BEN T-UPS T AN LYIN D YO G DO UR F WN W EET FLA ITH YO T ON UR K NE THE FLO ES OR 16

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TAKE ADVANTAGE OF THE SPACE OF YOUR APARTMENT! In times of quarantine, when no one could go out, athletes had to figure out how to do their exercises. Here are some exercises that you can use for yourself too!

N ME DO H. B R A UC OU R CO Y E U ON YO O T P OF T L S UP HE IT- THE S DO ITH W

DO S QUA TS FRO WITH T M YO H UR A E HELP O PAR TME F A CHA NT. IR

GE TA OF BOTT IT LE YO OF UC W AN ATE WE DO A R WI IGH S IF TH TS TH THE .

EY W WE EIG RE HT

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More than a sport, a lifestyle CLUB BELGRANO 1909 - 2022 "An awake Giant"

CLUB VICTORIA 1965 - 2022 "More than a club, a Family"

A. CU. A. A. "Swimming for all the ages"

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BENJAMÍN ARANGUIZ, MORENA BATALLA, GUSTAVO TORRES Y CLARA LEVY

VICTORIA CLUB SPORTS: . Play Football . Play Hockey . Do Taekwondo

CONTACT:

Ig: @clubvictoria01 Fb: Club Victoria Curuzú www.clubsdvictoria.com.ar

CONTACT: Ig: @belgranocuruzucuatia Tel: 3774-448168

A. CU. A. A. SPORTS: . Do Swimming . Do Water gymnastics

BELGRANO CLUB SPORTS: . Play Football . Play Basketball . Play Volleyball . Do Gym

CONTACT:

Tel: 37774-500155 Fb: @acuaacuruzu Ig: @acuaacuruzu

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CERES PRODUCTS

VISIT US:

• Praline: Helps fight inflammation of the digestive and urinary tract.

• Panettones: Helps prevent blood sugar level from rising.

• Nougat: It's calcium content helps strengthen bones and prevent osteoporosis.

SCHEDULE Monday - Saturday 09:00 to 20:00 hs

Pueyrredon 830 - Curuzú Cuatiá

CONTACT US: IG: @ceresalmacensaludable FB: @Ceres Almacén Natural WhatsApp: +54 3774 53-1889

Come and visit us!

I.S.R. - 4° course - 2022

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APRIL

2022

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ISSUE

#1