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01. El plato para comer saludable.

El Plato para Comer Saludable, creado por expertos en nutrición de la Escuela de Salud Pública de Harvard y los editores en Publicaciones de Salud de Harvard, es una guía para crear comidas saludables y balanceadas – ya sean servidas en un plato o empaquetadas en un taper para llevar en la merienda o almuerzo.

Coloca una copia en la nevera para que recuerdes a diario preparar comidas saludables y balanceadas.[/vc_column_text][/vc_column][/vc_row][vc_row row_height_percent=»50″ override_padding=»yes» h_padding=»2″ top_padding=»0″ bottom_padding=»0″ back_color=»color-wayh» back_image=»11315″ back_position=»center top» parallax=»yes» overlay_color=»color-wayh» overlay_alpha=»70″ gutter_size=»3″ shift_y=»0″ row_height_use_pixel=»»][vc_column column_width_percent=»100″ position_vertical=»middle» align_horizontal=»align_center» override_padding=»yes» column_padding=»2″ style=»dark» overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ width=»1/1″][vc_custom_heading heading_semantic=»h6″ text_size=»h1″ text_height=»fontheight-357766″ text_font=»font-134980″ text_weight=»300″ sub_lead=»yes» sub_reduced=»yes» text_uppercase=»» subheading=»Greg Glassman»]

Come carne, pescado, pollo, nueces y semillas, algo de frutas, poco almidón y nada de azúcar (CrossFit Nutrition).

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02. Principios fundamentales de una alimentación saludable.

• Haz que la mayoría de tus comidas sean vegetales y frutas – ½ de su plato:

Intenta incorporar color y variedad, y recuerda que las patatas no cuentan como vegetal en El Plato para Comer Saludable por su efecto negativo en la azúcar en la sangre.

• Escoge granos integrales – ¼ de su plato:

Granos integrales e intactos – trigo integral, cebada, granos de trigo, quínoa, avena, arroz integral y las comidas preparadas con estos ingredientes como pasta de trigo integral – tienen un efecto más moderado en la azúcar en la sangre y la insulina que el pan blanco, arroz blanco, y otros granos refinados.

• El valor de la proteína – ¼ de su plato:

Pescado, pollo, legumbres (habichuelas/leguminosas/frijoles) y nueces son fuentes de proteínas saludables y versátiles – pueden ser mezcladas en ensaladas, y combinan bien con vegetales en un plato.

Limite las carnes rojas, y evite carnes procesadas como el bacon y los embuditos.

• Aceites de plantas saludables – con moderación:

Escoge aceites vegetales saludables como aceite de oliva, canola, soya, maíz, girasol, cacahuate u otros.

Evite los aceites parcialmente hidrogenados, los cuales contienen las grasas trans no saludables. Recuerde que “bajo en grasa” no significa “saludable”.

• Tome agua, café, o té:

Omite las bebidas azucaradas, limita la leche y productos lácteos a una o dos porciones al día y limite el zumo a un vaso pequeño al día.

• Manténganse activo:

La figura roja corriendo sobre el mantel de El Plato para Comer Saludable es un recordatorio de que mantenerse activo también es importante en el control de peso.[/vc_column_text][/vc_column][/vc_row][vc_row unlock_row=»» row_height_percent=»0″ override_padding=»yes» h_padding=»2″ top_padding=»0″ bottom_padding=»0″ overlay_alpha=»100″ gutter_size=»3″ shift_y=»0″ row_height_use_pixel=»»][vc_column column_width_use_pixel=»yes» overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ width=»5/6″][vc_single_image media=»74841″ media_width_percent=»100″ media_ratio=»three-two» media_title_uppercase=»»][/vc_column][vc_column column_width_percent=»100″ overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ width=»1/6″][vc_column_text]I’d start my day by checking email, Twitter, Facebook. Reading the “news”. I’d look at my to-do list and start working on something.[/vc_column_text][/vc_column][/vc_row][vc_row unlock_row=»» row_height_percent=»0″ override_padding=»yes» h_padding=»2″ top_padding=»3″ bottom_padding=»3″ overlay_alpha=»100″ gutter_size=»3″ shift_y=»0″ row_height_use_pixel=»»][vc_column column_width_use_pixel=»yes» overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ column_width_pixel=»800″][vc_column_text]

03. Plan your workout time — stick to it.

Now that I had the headphones on my head, I was finally ready to plug and play some music. I plugged the provided cable into the jack on the headphones and then the one on my iPhone 6. Then I called up Pandora. I tend to have a very eclectic music purview and have many stations set up for different moods. From John Williams to Fallout Boy, the sound quality of these headphones was remarkable. There is an amazing depth of sound and incredible highs and lows that make listening to music a truly breathtaking experience.

In order to test how voices sounded, and the overall art of sound mixing, I pulled up Netflix on my iPad Air 2 and watched a few minutes of a movie to hear all the nuances of the film. None of them were lost. In fact, I ended up hearing sounds that I hadn’t heard before. Echoes…birds chirping…wind blowing through trees…breathing of the characters…it was very impressive what the headphones ended up bringing out for me.[/vc_column_text][/vc_column][/vc_row][vc_row unlock_row=»» row_height_percent=»0″ override_padding=»yes» h_padding=»2″ top_padding=»0″ bottom_padding=»0″ overlay_alpha=»100″ gutter_size=»3″ shift_y=»0″ row_height_use_pixel=»»][vc_column column_width_percent=»100″ overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ width=»1/6″][vc_column_text]Distractions aside, there was no real rhyme or reason to my workflow. The not-so-fun (but necessary) stuff kept getting neglected.[/vc_column_text][/vc_column][vc_column column_width_use_pixel=»yes» back_image=»74841″ overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ mobile_width=»0″ shift_x=»0″ shift_y=»0″ shift_y_down=»0″ z_index=»0″ zoom_width=»0″ zoom_height=»0″ width=»5/6″][vc_single_image media=»11419″ media_width_percent=»100″ media_ratio=»three-two» media_title_uppercase=»»][/vc_column][/vc_row][vc_row unlock_row=»» row_height_percent=»0″ override_padding=»yes» h_padding=»2″ top_padding=»3″ bottom_padding=»3″ overlay_alpha=»100″ gutter_size=»3″ shift_y=»0″ row_height_use_pixel=»»][vc_column column_width_use_pixel=»yes» overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ column_width_pixel=»800″][vc_column_text]

04. Call it a night.

Now that I had the headphones on my head, I was finally ready to plug and play some music. I plugged the provided cable into the jack on the headphones and then the one on my iPhone 6. Then I called up Pandora. I tend to have a very eclectic music purview and have many stations set up for different moods. From John Williams to Fallout Boy, the sound quality of these headphones was remarkable. There is an amazing depth of sound and incredible highs and lows that make listening to music a truly breathtaking experience.

In order to test how voices sounded, and the overall art of sound mixing, I pulled up Netflix on my iPad Air 2 and watched a few minutes of a movie to hear all the nuances of the film. None of them were lost. In fact, I ended up hearing sounds that I hadn’t heard before. Echoes…birds chirping…wind blowing through trees…breathing of the characters…it was very impressive what the headphones ended up bringing out for me.[/vc_column_text][/vc_column][/vc_row][vc_row unlock_row=»» row_height_percent=»0″ override_padding=»yes» h_padding=»2″ top_padding=»0″ bottom_padding=»3″ overlay_alpha=»100″ gutter_size=»3″ shift_y=»0″ row_height_use_pixel=»»][vc_column column_width_use_pixel=»yes» overlay_alpha=»50″ gutter_size=»3″ medium_width=»0″ shift_x=»0″ shift_y=»0″ zoom_width=»0″ zoom_height=»0″ column_width_pixel=»800″][vc_single_image media=»11308″ media_width_percent=»100″ media_ratio=»three-two» media_title_uppercase=»»][/vc_column][/vc_row]