Get Fit Safely: 11 Essential Exercise Tips for a Healthier You! Learn How to Exercise in a Healthy Way

11 tips to exercise in a healthy way

Stay active with 7 essential tips! Boost your health and fitness with expert advice.

What are 7 tips to stay active?

Discover the benefits of exercise for aging adults and get tips on how to stay active and healthy as you age.

Exercise and aging

<p>Watermelon is a fruit that helps control high blood pressure, and iced watermelon drink is one of the refreshing and easy recipes, and it is also suitable for patients with high blood pressure.</p>
<h2>Ingredients</h2>
<ul>
<li>1 kg of watermelon cubes, seeds and skin removed</li>
<li>150 grams of sugar</li>
<li>300 ml of water</li>
<li>45 ml of fresh lemon juice</li>
<li>Some mint leaves</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>Sugar is added to the water in a deep pot, and heated until the sugar is completely dissolved.&nbsp;Then set aside.</li>
<li>In a food processor, mix watermelon cubes, mint leaves, and lemon juice.</li>
<li>Then the syrup prepared in the first step is added to the watermelon puree, mixed well, and refrigerated for an hour.</li>
<li>It is then frozen in an ice cream maker according to its operating instructions.</li>
</ol>
<p>&nbsp;</p>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>158 calories</td>
<td>38 gr</td>
<td>37 gr</td>
<td>0 gr</td>
<td>0 gr</td>
<td>0 gr</td>
<td>0.7 gr</td>
<td>1 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Watermelon contains 92% of water;&nbsp;So it helps a lot to keep the body hydrated in the summer, for very few calories</p>

Hypertension

Iced watermelon drink

dessert

<div class="wrap_recipe_ingredients">
<div class="maxContent right">
<div class="wrap_content">
<div class="title">
<h2>Ingredients:</h2>
</div>
<div class="col">600 g lean ground beef<br /><span class="bullet">&bull;</span>&nbsp;1 onion<br /><span class="bullet">&bull;</span>&nbsp;1 carrot<br /><span class="bullet">&bull;</span>&nbsp;2 cloves of garlic<br /><span class="bullet">&bull;</span>&nbsp;1 egg<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon Dijon mustard<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon Worcestershire sauce<br /><span class="bullet">&bull;</span>&nbsp;Salt, pepper<br /><span class="bullet">&bull;</span>&nbsp;100 ml milk<br /><span class="bullet">&bull;</span>&nbsp;2 slices of bread<br /><span class="bullet">&bull;</span>&nbsp;1 tablespoon oil</div>
<div class="col">&nbsp;</div>
</div>
</div>
</div>
<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>Instructions:</h2>
</div>
<div class="instructions"><span class="bullet">&bull;</span>&nbsp;Grate the onion and carrot and mince the 2 cloves of garlic.<br /><span class="bullet">&bull;</span>&nbsp;Heat 1 teaspoon of vegetable oil in a frying pan over medium heat<br /><span class="bullet">&bull;</span>&nbsp;Saut&eacute; the vegetables over medium heat for 5 minutes, set aside.<br /><span class="bullet">&bull;</span>&nbsp;Beat the egg lightly with a fork.<br /><span class="bullet">&bull;</span>&nbsp;Stir in 1 tablespoon Dijon mustard and Worcestershire sauce, a pinch of salt and pepper.<br /><span class="bullet">&bull;</span>&nbsp;Gradually add 125 ml of milk and pour it all over 2 slices of bread shredded into small pieces.<br /><span class="bullet">&bull;</span>&nbsp;Gently mix together the onion mixture, the egg/milk/bread mixture and the ground beef.<br /><span class="bullet">&bull;</span>&nbsp;Form the meatloaf and place it on a baking paper-covered baking sheet.<br /><span class="bullet">&bull;</span>&nbsp;Bake in a preheated oven at 180 &deg;C for 55 to 60 minutes and leave it to stand for 10 minutes.<br /><span class="bullet">&bull;</span>&nbsp;Cut into slices and serve.</div>
</div>
</div>
<div class="wrap_recipe_nutritionnals">
<div class="maxContentPage center">
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
</tr>
<tr>
<td>428.3 Kcal</td>
<td>10.0 g</td>
<td>4.2 g</td>
<td>23.0 g</td>
<td>8.0 g</td>
<td>0.2 g</td>
<td>1.9 g</td>
<td>347.0 g</td>
</tr>
</tbody>
</table>
</div>
</div>
<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">This meatloaf can be enjoyed hot or cold and served with a salad. You can also use leftover meat to make this recipe.</div>
</div>
</div>

This meatloaf can be enjoyed hot or cold and served with a salad. You can also use leftover meat to make this recipe.

Heart Failure

Angina

Meatloaf

Main dish

<p>90g dates, pitted and chopped into small cubes</p>
<p>120ml water</p>
<p>&frac14; teaspoon baking soda</p>
<p>4 tablespoons low fat or unsweetened plant-based milk (almond, soya, oat)</p>
<p>2 tablespoons brown sugar</p>
<p>2 tablespoons olive oil</p>
<p>110g white whole wheat flour</p>
<p>1 teaspoon baking powder</p>
<p>1 teaspoon cinnamon powder</p>
<p>Pinch of salt</p>
<p>2 tablespoons date molasses for drizzle&nbsp;</p>
<p>&nbsp;</p>
<ul>
<li>Add dates and water to a small saucepan on medium heat. Bring to a boil and then immediately remove the pan from the heat. Stir in the baking soda. There should be many bubbles, so be sure to stir thoroughly. Set aside to cool.</li>
<li>Preheat the oven to 180C and lightly oil a muffin tin (4 muffins) or small cake pan.</li>
<li>Once the date mixture has cooled, add it to a large bowl with the milk, brown sugar and oil. Mix to combine.</li>
<li>Add flour, baking powder, cinnamon and salt, in this order. Mix just until combined. There still may be a few lumps. This is ok.</li>
<li>Pour mixture into cake pan or evenly distribute into muffin tin. Bake for approximately 30 minutes or until a knife inserted into the center comes out clean.</li>
<li>Allow to cool for 5 minutes in the pan then remove the cake or muffins onto a wire rack.</li>
<li>Drizzle with date molasses just before serving if desired.</li>
</ul>
<p>&nbsp;</p>
<p>Nutritionist Comment: While this cake is delicious and uses healthier ingredients, it should only be eaten from time to time. Pair it with a few walnut halves to slow the digestion of the carbohydrates.</p>
<p>&nbsp;</p>
<p>Calories: 280</p>
<p>Carbohydrates: 52g</p>
<p>Sugar: 27g (only 6g added sugar)</p>
<p>Fiber: 6g</p>
<p>Total Fat: 8g</p>
<p>Saturated Fat: 1g</p>
<p>Protein: 5g</p>
<p>Sodium: 135mg</p>

A middle eastern dessert  with healthier ingredients

Cholesterol

Sticky Date Cake 

<div class="wrap_recipe_ingredients">
<div class="maxContent right">
<div class="wrap_content">
<div class="title">
<h2>Ingredients:</h2>
</div>
<ul>
<li class="col">200g tapioca flour</li>
<li class="col">150ml milk</li>
<li class="col">80 ml water</li>
<li class="col">1 tablespoon of oil</li>
<li class="col">50 g grated parmesan cheese</li>
<li class="col">40 g grated mozzarella cheese</li>
<li class="col">2 large eggs</li>
<li class="col">Salt</li>
</ul>
</div>
</div>
</div>
<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>Instructions:</h2>
</div>
<ul>
<li class="instructions">Preheat the oven to 200&deg;C with a rack in the middle.</li>
<li class="instructions">Combine milk, water, oil and salt in a saucepan and bring to a boil over medium heat.</li>
<li class="instructions">Put the tapioca flour in a large bowl and once the mixture boils, pour it over the flour. Whisk until the texture becomes white and sticky.</li>
<li class="instructions">Add the eggs one by one, then add the cheese and whisk until completely incorporated. The dough must be sticky.</li>
<li class="instructions">Shape small balls the size of a golf ball into your hands previously wet with cold water.</li>
<li class="instructions">Place the dough balls on a baking tray covered with parchment paper.</li>
<li class="instructions">Bake and bake for 20 minutes or until golden and puffed.</li>
</ul>
<p>Serve hot!</p>
</div>
</div>
<div class="wrap_recipe_nutritionnals">
<div class="maxContentPage center">
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>Energy</th>
<th>Total carbs</th>
<th>Sugar</th>
<th>Total fat</th>
<th>Saturated fat</th>
<th>Omega 3</th>
<th>Fibers</th>
<th>Sodium</th>
</tr>
<tr>
<td>349.1 Kcal</td>
<td>46.0 g</td>
<td>3.7 g</td>
<td>12.6 g</td>
<td>5.4 g</td>
<td>0.1 g</td>
<td>0.5 g</td>
<td>265 g</td>
</tr>
</tbody>
</table>
</div>
</div>
<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">In order to provide a higher nutritional value to these rolls, it is possible to add flax seeds to the recipe that provide omega 3 that are beneficial to cardiovascular health.</div>
</div>
</div>

Recipes by categories

Search for a recipe

All our recipes

Search for a recipe

Clear

Search

70 results

Iced watermelon drink

Meatloaf

Sticky Date Cake

Pão de Queijo

All Articles

11 tips to exercise in a healthy way

What are 7 tips to stay active?

Exercise and aging

See all

Diseases

Living better

General information