Eat healthy and economically

For most of us, the invoice of the purchase is one of the most expensive invoices before even introducing the term “healthy”. Most of us, we spend more than half of the money we earn monthly only on food. Therefore, this is a very difficult subject to deal with. But it doesn’t have to be like that, there is a way to keep expenses low and still eating healthy. For this, we must be practical.

You can eat well, in a healthy way and without leaving the budget if you make purchases intelligently and you cook your own food. Knowing how to eat healthy is not spatial engineering, you already know what is good and bad for you, what happens is that fast food is much more convenient from the point of view of how fast you get it, and you don’t need more planning than going and buying it. Therefore, if you manage to make healthy eating suits you from the economic point of view, and also quite simple and quick to do, you won’t have problems changing to a better eating style.


The idea of what healthy eating means is distorted today. Most things available have been modified and altered in some way. I doubt you can get something “truly pure” unless you plant and grow it on your own. Many photos of appetizing foods declared as healthy can be found online, but when you look at the list of ingredients there are more than 20… Some of those ingredients you don’t even recognize them or even are difficult to pronounce… with which you get discouraged right away, since you have no way to find them all, buy them and then spend 2 hours cooking. ¿¡¿Why?!? The food that is prepared at home, roughly, it’s still the best there is, especially because there is little oil and you serve smaller portions.

Healthy in this context does not mean weird or complicated, there’s where the term “expensive” comes from. Healthy is what your body, and not just your taste buds, will appreciate and use to build a healthier and stronger version of you. It simply means: nutritive food.

There is not much to take advantage from processed foods, sweets, pizza or beer… You can survive by eating junk food, but you will be feeding poorly, and as a result your health will pay dearly (even more than fast food that exceeds your budget) and your quality of life will go down. This is the line of the article in which you have to make a decision.



Most of us want to eat “just a little bit more healthy”, we do not want to become overnight vegans; some of us do not have the luxury of buying “super food”, we want something fast, tasty, cheap and healthy at the same time.

The expensive starts with the variety, the more complex your shopping list is, the more it will cost when you get to pay it. Having the same menu and buying the same things can solve this.

If you have pre-set meals and you get bored, the weekend you can always dedicate yourself to do something more creative. The trick is to live healthily even if your diet is always the same, the normal. ¡If you eat well for 6 or 7 days a week you will be doing great! And you will notice that difference not only in the way you will see yourself, but in how you will feel, that it will be much better.



Basic food by default: pasta, oats, rice and potatoes

Always try to buy intelligently and be aware of new offers. Canned food is a great way to save, so buy as much as you can from it. These “fillings” are often belittled by the “health industry”, especially when it comes to maintaining special diets (see food for athletes), in fact they are perfectly good and healthy options that will help you to stay satisfied for a longer time and to have a more lasting energy.

Baked potatoes, with different vegetables and a little oil and salt are fantastic. The problem is when they are fried and we overdo it with salt and oil.

Eat pasta is not bad if we do not exceed the amounts to consume. The pasta with tomato sauce is incredibly good.

You can also buy tons of oats. Basically for 2 reasons: breakfast and homemade protein bars. Oatmeal is probably the best and healthiest food you can have in the morning. Buy several packages at once, even more if there is an offer of type 2 × 3.


Basic vegetables by default: tomatoes, cucumbers and green leaves (for salads)

Many people think that to eat healthy they should eat lots of vegetables, and since they are not very cheap, most simply do not buy them. You do not have to buy all those “nice vegetables” because they have been ordered and they call you at sight (something that shows that marketing strategies work). Fresh products expire before, and if you buy many at once, you are going to throw some of them because you had not enough time to eat them, and it’s not about eating a lot. Buy as little as possible, and no more than 3 types of vegetables when you go shopping. Stay with 2 or 3 that you are going to eat and something universal that you know that combines well with almost any food. Tomatoes and cucumbers, for example, they taste great and are very accessible. You will only need a few vegetables to make a small salad.

The purchase of the packages for the salad many times can be more convenient, because they tend to sell quite cheap, since they expire quickly, this way you will not have to buy the different ingredients one by one and you will need less processing time, besides that you will buy just the amount you will eat at that moment.

A very good way to have fresh food always on hand is to buy them frozen. It’s almost as good as when they’re fresh.

They can really help you!


Frozen food by default: berries, green beans, spinach, broccoli …

Berries, green beans and spinach are the 3 default foods that you can always keep in your freezer. Steamed or even roasted in the oven work very well as a company for other dishes, and spinach is a very good idea for smoothies or accompanying fried eggs. The berries, you can use them next to the oatmeal that you will take in the morning for breakfast. The best part is that since they are frozen they are also cheaper.


Fruit by default: apples, bananas and oranges

If you have enough budget, you can buy mangoes, grapes, strawberries and pineapple. If you want to consume some fruit in your diet, the basics is always the most versatile. The apples last a lot and when they are not fresh enough you can always use them for some sauce, cake or baked with honey.

Bananas, although not as well preserved, are cheap and can be used in various recipes, smoothies or simply with cinnamon and nuts for dessert.

Add some vitamin C to your diet with some oranges, they are kept very well in the fridge and whenever you want you can use them to make an orange juice.


Fill the pantry: peanut butter, beans, mushrooms, tomatoes, honey and nuts

You can save a lot of money if you buy canned food, and the best thing is that you can keep it for a long time. If someday you do not have too much money, you can use this type of food as an accompaniment for rice or pasta.

The peanut butter combines very well with pieces of apple or even to make a sandwich in the morning at breakfast time. It is also one of the main ingredients to make your own protein bars.

Two healthy foods as a base that you can buy and maintain indefinitely are nuts and honey. Easy to maintain and easy to use.


Meat: from what I have been able to observe from my personal experience, meat has more disadvantages than advantages, for example the cruel murder of the animal to be consumed, desertification through the massive felling of trees to make farms and fields, the great use of water that entails, for example, the production of 1 kg of beef (about 15,300 L), the use of substances (hormones and antibiotics) that adulterate the quality of the meat and the digestion more difficult, which can cause colon cancer, among other blood diseases.


Dairy products and eggs: cheese, greek yogurt, eggs

Greek yogurt is one of the most versatile dairy products. It lasts in the refrigerator about a month, so you can buy heaps (at the time of consumption, always take the one from behind to try to consume the freshest products). It can be eaten alone or used in sauces or shakes.. It has a large percentage of proteins and low fat. The best option is to buy yogurt of 2%, and not 0%, because the latter does not satisfy hunger. Combine well with fruits, honey, nuts or cinnamon.

Add a banana in pieces and some nuts and you will have the snack of the day, without too many complications.

When you buy grated cheese, use it only to put it on top of your dishes, as it is very fatty and with a little bit more than enough to give flavor.

Eggs have many nutrients, including minerals and proteins. But if you are worried about your cholesterol level eat only the egg white. Do not overdo it too much by making fried eggs and remember that they are triggers of allergies or that they may be contaminated with Salmonella.


Spices: salt, pepper, paprika, cinnamon …


With a few spices you can make anything that tastes great. You do not need a herbalist. Most of the time you will use salt and pepper, and some oil. If you have problems with hypertension, avoid salt.


For cooking: olive oil, garlic, onion and mustard

If you can buy olive oil, and if it is of good quality, it will be one of the best purchases you can make. You will not use it for frying but to add it to salads or any other dish, but without exceeding. When you avoid frying it, the oil can guarantee its nutritional properties, that otherwise it would be harmful. It’s worth it even if it’s more expensive than sunflower oil.

The mustard, along with some Greek yogurt and spices, can be a perfect substitute for mayonnaise (and this interests you, because it may have been made with eggs contaminated with Salmonella).

An effective way to keep the spices you buy on hand and always fresh, as for example the basil, it is cutting them finely and freezing them (after washing it).

Garlic can be kept in the fridge for a long time. You could peel it so that it would be easier to use when cooking.


Only by using this guide to make the purchase you can get a healthy and tasty menu for you. You will eat well and get enough quality food to keep you mentally and physically strong.

Once you have more money, feel free to add any extra ingredient to the shopping list.

All the foods mentioned above can be used in diets for muscle growth, an increase in the immune system and fitness. It is very true that you are what you eat, so think twice what your next meal will be. The real food is healthy.


The greatness of humility



“And being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross.”


The humility it is found in a large ocean of quiet water that flows in the depth. In the deep lies self esteem. At the beginning, going into the ocean is like traveling to an unknown area of immense darkness. But, as well as exploring can lead to discover buried treasures, in the search you can find buried jewels. And the jewel that is buried in the deepest, the one that shines and gives more light is the humility. His rays penetrate the darkest moments. Eliminate fear, the insecurity and opens the person to universal truths.

Be an instrument

Humility is to accept natural principles that can not be controlled. All we have, from the body with which we were born to the most precious possessions, they are received as a gift. Therefore, it becomes a moral imperative to use these resources in a valuable and benevolent way. The awareness of being an instrument of such unlimited and timeless resources touches the essence of the human soul and wakes her up to realize that, just as at the time of birth those resources were inherited, at the time of death they will have to leave.

The awareness of being an instrument raises self-esteem and enhances the multiple different relationships found throughout life. It takes you to a state of silent reflection, inviting you to take some time for yourself and to look at life from a different perspective. The recognition of being an instrument makes the person seek renewal of relationships with others and the self.

Eliminate the “I” and the “mine”

Humility is letting go and letting be. The stone of conflict lies in the consciousness of “me” and “mine” and the possessiveness: of a role, an activity, an object, a person, even the body. Paradoxically, this consciousness makes you lose what you want to hold on to and, especially, makes him lose the most significant, the universal values that give value and meaning to life. Humility eliminates possessiveness and the limited vision that creates physical, intellectual and emotional limits. These limitations destroy self-esteem and build walls of arrogance and pride that distance people. Humility acts gently on the fissures, allowing the approach.

Everyone do “reverence” before a person who possesses the virtue of humility, since all revere themselves before those who have reverenced themselves first. So, the sign of greatness is humility. Humility allows the person to be trustworthy, flexible and adaptable. To the extent that one becomes humble, acquires greatness in the heart of others. Whoever is the personification of humility will make the effort to listen and accept others. The more you accept others, will be valued more and will be heard more. Humility automatically makes one worthy of praise.

The call to serve

Success in serving others comes from humility. The greater the humility, the greater the achievement. There can be no benefit to the world without humility. The service is carried out in the best way when we consider ourselves an instrument and when we take the first step to accept another that is different.

A humble person can adapt to all environments, by strange or negative that these are. There will be humility in attitude, in the vision, in words and relationships. The humble person will never say: “I did not mean to say it, but the words simply came up”. According to the attitude, this will be the vision; depending on the vision, the words will reflect that and the three aspects combined will ensure the quality of the interactions. The mere presence of a humble person creates an attractive environment, cordial and comfortable. His words are full of essence, power and expresses them with good manners. A humble person can make another person’s anger disappear with a few words. A word spoken with humility has the meaning of a thousand words.

In the high tides of human interrelations, humility is the beacon of light that emits signals about what awaits us in the distance. To capture these signals, the screen of the mind and intellect must be clean. Humility provides the ability to perceive situations, discern the causes of obstacles and difficulties as well as remain silent. When one must express an opinion, one does so with an open mind and with the recognition of the particularities, strength and sensitivity of others and oneself.

“To overcome vanity begin by overcoming the desire to show your humility.”


How to understand and be interested in life

I don’t know exactly where this question came from but I guess it was from everything that surrounds me. Yes, exactly what you read. My eternal question was always what life is and why. For me, understanding this concept could help me obtain a will and an iron motivation. Why do I say this? Because if I discover that the fact that it exists is for a purpose greater than what I observe superficially then I will have discovered the mission for my life (and what I want and what I don’t want to do), but if I discover that there is no such special meaning then I will get peace because I will not be running anymore after something that may not exist. Either way, the truth (and these are not my words) it frees you. I do not have a total understanding, but for now it is very clear that my mission is to discover the truth. As I discover that truth, I will correct what I could now have misunderstood.


Without using theories or explanations of others I will try to give my own vision of life (which may be wrong or at least slightly crooked) based on the observation of nature, so take from this the good part you agree with and what seems strange to you and you do not understand, discard it.

I have some of this clear, understanding for me is to connect. And to connect you must find something in common that have two or more different things (different because in the end it is about learning new things and understanding more and more of everything that covers our existence). Like when you use glue to glue paper to, for example, a wooden surface: they are different things that you put together but they are together because the two share the same thing, the glue.


It is not my intention to make you suffer with this article by reading this paragraph, so next I’m going to list the way I connect things to each other and try to understand what my existence entails:

  1. Choose one thing that you really like. Videogames, books, activities, food… whatever… It will be important to be able to motivate yourself to take the next step.
  2. Get a deep understanding of what you have chosen. Study, practice and try to get the most experience, make it part of you… get to understand the mechanism of how it works at a “molecular” level. You have to do a very serious investigation for this, where planning will be the base of your actions.
  3. Compare what you have learned and find patterns. Try to compare everything you find new with the model already created in your head of what you already know. As you come into contact with new things they will need to be sorted, and understand what place they have in their particular operating mechanism. For example, if I’m an expert archer, and I start doing athletics (running) I have to understand that there is a certain equivalence between pulling the bowstring backwards to be able to shoot the arrow and the position that the runner adopts at the beginning of the race and then be able to get out as quickly as possible towards the finish line.
  4. Apply what you have learned. Having become used to finding patterns, you will be able to learn new things very easily by finding their equivalence with your mental scheme already prepared and improved in the area of choice in the step 1.

In this way, there are no longer difficult tasks, only complicated. And the complicated is made up of simple things, just like a wall has bricks or that air is made up of different gases. Learn to understand what role that brick has or that gas and possibly together we can find behind all this a great truth.


How to have a proactive attitude


We all have dreams, plans and expectations. Nevertheless, its application will depend to a great extent on the attitude you take in life. Certainly, being proactive does not guarantee success, but passivity guarantees failure. These are some tips to help you produce and to take a proactive attitude towards the challenges.
Do not bet on passivity. React and adopt a proactive attitude. Do not let things just happen, get involved. Therefore, almost any event will be as you have decided. You can see where life takes you and be surprised by the results, or you can consciously choose to build the reality in which you want to live.
Turn these ideas into action. Adopting a proactive approach is putting thoughts into action. I’m brave and I dare to fight for what I want and in addition, if I am successful, the profit will be huge.

Take a flexible attitude. The world around us is in constant movement and as a proactive person you must adapt to change. To experience this feeling, try to do something different every day. Observe how you react and how those around you react. Learn to enjoy the variety of life and do not be afraid of anything.

Take risks, in this life nothing is easy. Each person is different and we have capacities that can vary in certain circumstances, so try to be willing to take some risk and avoid other ones. Do not forget that if you want to be proactive, you must risk to win. If you made a mistake, don’t complain, this will serve to improve a little more each day.

Try to be creative in any situation, in this way you will see that the problems are solved more easily. If your goal is to become a proactive person, then you have to challenge your imagination and allow your creativity to grow. Generate ideas and strategies to solve the difficulties that arise.

Behave always well with others! Even if you have a bad day, do not forget to be friendly. Always respect others. The adoption of this attitude will be very beneficial for proactivity. Remember that being proactive does not mean being rude or arrogant. Concentrate on using the resources you have in the best possible way and thus you will increase your self-esteem to achieve everything you want. Do not be discouraged if you stumble, get up again; perseverance is the key.

It is said that a true warrior is not the one who never loses, but the one that always returns to the battle.

Your order is your time



Straight to the point (military style): an orderly life gives you time. ¿Time? Yes, time to do everything you dreamed of, time to feed yourself better, time to be able to dedicate time to loved ones, time for your studies, time for your rest, time for your hobbies, time for everything… Well-managed time is a source of wealth.

And no, it’s not complicated. Did you ever hear about “Search and you will find”? Well, in this article we will teach you quickly, since we do not want you to waste time, on how to have an ordered life that gives you the desired freedom and that teach you at the same time to be more responsible, more capable of being the administrator of your life. We will show you what we have searched and found. And do you know what the tragedy of almost any problem is? The solution is usually (not always) a hand’s breadth away. I would say that because of that, many times you find the solution by accident. Maybe a stumble. 😉

Next we want to provide you some weapons and combat strategies so that you do not lose in this war against chaos.


  • A plan. The synonym of order is planification. You will need a plan to be able to do everything you want. You should plan in the long run but also at the short and medium distance. What do we suggest? Lists. Yes, lists. Why lists? Well, when you get up between your first activities you will make a list of all the points you want to fulfill on that day. A week later, however, we suggest you that during the sunday you plan the week that is ahead of you. In general, nothing complicated. And then daily, when you get up, detail those tasks as much as you need and want. We also suggest that for long distance (since for now we have talked about the short and the average distance) you make a plan of what you want to achieve in life and why. Do not delay more time. Life goes by in a breath.
  • Motivation. Succeeding in your “daily missions” gives you the strength to feel that you can win the next battle (applicable also for PvP / JcJ). Therefore, as a Beneberak soldier, your first mission of the morning before making the list and saying good morning (just kidding, do not be rude … that does not fit here). You should make your bed as perfectly as possible. So perfect and well organized that if you had the worst day of your life when you came back home and look at that perfectly perfect bed you could say: “At least this day has been worth it for the perfection of that bed”. I hope you understood what we were referring to. Making your bed as good as possible gives you the motivation to do things as well as possible and, after all, the motivation to do them.
  • Your environment. Probably, from the beginning, we have dizz you a little with the time, but an orderly life does not only have to do with the planned time but also with the space. Remember, time and space (we have some physicist in our ranks and sure when they see this, they will smile). You need to order and place your clothes millimetrically (and iron them), clean and order your room, have your shoes clean, etc. Your private life is reflected in the work environment in which you find yourself. Be strictly ordered. Do not forget what we have told you about time and space (it’s a few lines up; Had you forgotten? DO NOT FORGET IT, REMEMBER IT).
  • Be persistent. Changes in your life for your comfortable brain is traumatic. Change traumatizes you. Learn to adapt. Just be persevering and although things do not come out at the beginning as you would like to, remember that you are an example for your comrades and, when you bring the best out of you, gives the best of them. And what better than to start with an orderly life!? That life that gave you the necessary time, blah blah …
  • Do one thing at a time. Multitasking is antiproductive.


  • Habitica. This application will help you to make the necessary lists, daily, weekly and life… but with an added element. We hope you like it! You are ready? Well there goes… adapted for gamers, or whatever you want to call it… What exactly does it consist of? In that you have a character that you can customize (you know, like in a role play) and you add the missions to fulfill within 3 categories: things that you have to do on time, daily things and habits. The first category does not require further explanation, the second option is for daily missions (your routine) and the third the habits that you want to enhance. For example, for the third option, if you want to leave a vice you would put the respective vice and each time you avoid it, you would hit the “+” button. And that’s it? No, as you complete the missions you gain gold and level, you buy armor and upgrade your weapons, from level 11 you have special abilities… anyway, investigate it personally.
  • Paper. Writing your list on sheets of paper could be tempting and can give you enough satisfaction, and even more for having written them by hand. But think about it, Why not avoid them? Poor trees. Respect yourself and your environment.

As we have developed new ideas or improve the ones we already have, we will publish them. But we are humble and we like to learn from you. Please, if you are so kind, comment on what you do to be an orderly person.

A very strong hug!

How to overcome a new subject


Let’s say you’ve never received immunology classes so you have little knowledge of the subject. At what level do you start the learning process? Do you choose a specialized manual and move on? Or do you start with an introductory text that works at more general levels? Because your daily bread is to be ambitious, you may be inclined to choose the specialized manual. “I’m going straight to the marathon, I do not need training!” With this strategy you will not get very far. Why? Because when you go directly to the details, all this information makes little sense to you.

An important factor that determines the actual storage of new information is how much prior knowledge we have about the subject. Learning is easier when we can connect new information to previous knowledge. The problem with jumping directly into the brush, as a beginner, is that you will get lost in the great labyrinth of details that are difficult to put together, leaving you brain saturated.

In addition, you will lose the forest among the trees. Trapped in the details, you will not see the basic proposals, such as “cytokines are released by immune cells in response to invading pathogens” since you’ll get lost in the hundreds of details there. General principles like these are not always obvious, especially for the newbies. Good textbooks and good teachers will clearly show you the main ideas, but not many other sources will, but they will leave you without any help for the creation of the general picture. That’s why the right approach is to move sequentially from lower levels of detail to levels where those details are higher. By learning in this way, you will allow your brain to absorb and understand much more than if it plunged directly into the mystical depths of knowledge. 🙂

Learning in this sequential manner also characterizes a strategic study. Most of us will develop in different specialties, where our knowledge will be rich and profound. For these cases, we will want to acquire a very detailed specialized knowledge. But for anything else, the general image is enough, which, if forgotten, can be found in an external reference. But to know what to look for, you must have the basic knowledge. It is enough to see the important links between the different concepts.

For a basic level, you will need something like “How does the immune system work? If you are starting, you should read something like that to get an approximate idea about the elements of Immunology and how to link these together. If you want to go deeper, you must pass, for example, to Basic Immunology from Abbas and Lichtman. And if you want something more in detail, you could move forward with Molecular and Cellular Immunology of Abbas and Lichtman.

By learning in this sequential way, you will absorb, understand and remember the maximum amount of information. Try going directly to Molecular and Cellular Immunology and you will hit a rock. In fact, medical students often complain that a similar subject such as Immunology is a complicated challenge, and one of the reasons is that teachers sometimes give too many details from the beginning, the bombing overwhelms and the students are lost. Therefore, intelligent students will have confidence in their own judgment when choosing suitable introductory books for a new subject.

This is an example, use it for your specific situation whatever you study.

Law of attraction, reality or myth

I don’t know in a detailed way what is that law about, but you don’t have to be any kind of mystic that, through rituals of dubious origin, you invoke this power…
To be sure that we are on the same wavelength, I’ll tell you briefly what it’s about. The law of attraction is that each of us has a certain frequency of vibration, mainly determined by the quality of our thoughts and emotions, which in turn are pure energy.
The electromagnetic signals generated by the heart have the ability to affect ourselves, to the others, but also to the surrounding environment. Or shortly: It’s like a boomerang, that is to say, what you emit outside, inevitably comes back to you.

I’m not the kind of person who likes this kind of oddities, especially if it has an oriental influence, dont ask me why, I just don’t like them. Nevertheless, with the desire of extracting the lessons that can be useful for me, I have come to the personal conclusion that this law is a kind of mental predisposition to reach an objective. And I explain you what I understood:

Your mind is aligned with the fact that it will achieve a goal through constant work done in the chosen direction, since this work produces a transfer of energy between thought and action that then aligns you even more with the imposed objective so that you get an imminent sense of success that makes you work even better. It is a vicious circle that goes from action to thought, from thought to action and from action to thought, but every time at a deeper level. It is not important where you start, it is important to do it now. Why? Because, for example, if you want to change the way you are, then your only time to do it is the present because the more time passes, more we move away from the desired goal because other influences fill our minds making us lose the objective of sight and changing our daily actions that end up deepening in something that right now you do not like but that will give you pleasure one day plunging you into something that ironically gives you pleasure but makes you unhappy.

With or without law, from my point of view, it matters the fact that perseverance will take you to your goal. It’s a kind of practical faith, you want and it happens, as if it were magic. So take care of your thoughts since they lead your life consciously and unconsciously.

Ah, and if you want a change in your life, for real, keep in mind that you will not be able to do it tomorrow. Each day has his own worries.