#Steeven.™

Advances in early detection techniques and increased life expectancy (aging is one of the major "non-modifiable" risk factors along with genetics and gender) account for part of the growth in cancer incidence of mama in recent years. But the incidence of unhealthy lifestyles such as sedentary lifestyle, tobacco and alcohol consumption and the increase in obesity due to poor diet have also influenced this increase. And it is on these "modifiable" factors that have to do with habits that experts emphasize when they talk about prevention. In fact, as Emilia Gómez Pardo, Doctor in Biochemistry, Molecular Biology and Master in Nutrition and CRIS scientific advisor against cancer explains, the risk of breast cancer can decrease by up to 40% when maintaining a lifestyle "Oncosaludable" that. But what exactly is a "healthy" lifestyle? According to the expert, it includes a balanced diet, an active physical life (far from sedentary lifestyle), the elimination of tobacco and alcohol and the maintenance of normal weight. We see them in detail: Normal weight or healthy weight To find out if our body is at normal weight or a healthy weight, Dr. Gómez Pardo advises calculating it in a simple way through the BMI (Body Mass Index), which is a relationship between height and weight. "If the result is above 24.9 we would be talking about" overweight "and that can already have a negative impact from the point of view of health. «Normal weight, which is synonymous with healthy weight, is between 18.5 and 24.9 BMI. But it is important to understand that we are talking about a healthy weight, a weight compatible with health, not an ideal weight ”, she clarifies. Healthy and balanced diet What foods should we prioritize and which should we avoid to really follow this type of diet? Dr. Gómez Pardo is clear that when talking about this, it should be clarified that there are no specific foods or nutrients that protect against cancer by themselves. Thus, what is really effective when it comes to preventing cancer is, as he explains, having a great adherence to a healthy lifestyle and eating pattern. “The perfect is the enemy of the good and we always have room for improvement. The closer we get to that lifestyle and the longer we do it, the better. It is as important to stop doing what we should not do as it is to give priority to what we should do, that is, it is useless to eat healthy food and exercise if, for example, I smoke like a highwayman, drink alcohol often and do not eliminate ultra-processed , saturated fats and sugar, "he says. When defining this healthy eating pattern, the expert clarifies that it would be "mostly vegetable" (but not exclusively vegetable). “We must recover the idea that food is what nourishes us and what we need for the body to function. If I don't give it the vitamins, minerals, and compounds it needs (the phytochemicals that serve vital functions), my body won't function well. Food products (ultra-processed, saturated fats, sugars, refined flours ...) not only do not nourish us, but they are also oxidizing and damage the body, "he argues. Thus, following a diet rich in vegetables, fruits, legumes, nuts, whole grains and oily fish would prevent up to 30% the risk of suffering from breast cancer and this percentage would increase to 40% if we also followed the rest of the factors of the "healthy" lifestyle. Decalogue «oncosaludable» 1. Consume a minimum of five servings of fruits and vegetables a day, including a variety of textures, colors, aromas and flavors. 2. Food from cereals, bread, rice, pasta, etc ... They should preferably be whole 3. Increase the consumption of legumes and nuts. 4. Reduce the consumption of red meat and replace it with white meat. 5. Increase the consumption of fish including blue fish. 6. Minimize your intake of processed meat. 7. The fewer ultra-processed products, rich in sugar, saturated fat and refined flours, the better. 8. Minimize, the more the better, the consumption of alcohol. 9. Avoid sugary drinks like sodas, sports drinks and energy drinks. 10. Water is the best option to quench your thirst. Coffee and tea, without added sugar, are also healthy options. Active living is more than exercising A sedentary lifestyle and lack of physical activity have, according to Dr. Gómez Pardo, a direct physiological impact on the risk of suffering from cancer. Not only because lack of exercise influences weight (and obesity indirectly influences cancer risk), but because lack of physical activity also leads to poor diet-related decisions. And this is even more evident, according to the expert, in cases of breast cancer that appear after menopause. But what is actually leading an active life? The minimum international recommendations of the WHO include 150 minutes per week of moderate activity (some examples are brisk walking, dancing, vigorous housework, gardening, active participation in games and sports with children, walks with pets, grooming work homemade, moving moderate loads, that is, weighing less than 20 kilos) or at least 75 minutes per week of intense or vigorous physical activity (jogging, running, ascent at a brisk pace or climbing a steep slope or slope , aerobics, fast swimming, competitive sports and games such as football, volleyball, hockey, basketball, handball, rugby, tennis ...; intense work with shoveling or digging ditches or moving heavy loads, that is, with more than 20 kilos ). It is also possible to perform a combination of both to lead an active physical life. The key is, as Dr. Gómez Pardo recalls, not only exercising from time to time and avoiding a sedentary lifestyle. «It is not worth going to the gym by car, spending a while chatting and doing a table and then not moving all day. You have to walk at a good pace whenever you can and be in motion daily. And only in this way can the risk of developing cancer be reduced, "she clarifies. Alcohol and tobacco, never 3% of all cancers are caused by alcohol, as revealed by Dr. Gómez Pardo, who insists that the recommendation of the reference institutions is "zero alcohol consumption" since there is no amount of alcohol consumption compatible with I greet her. «I insist. A glass of wine is not health, despite po[CENSORED]r belief and despite what some doctors keep saying, "he says. And the same happens with tobacco. As the expert recalls, the advice and recommendations related to prevention must always be based on scientific evidence and in the case of tobacco it is more than proven, as well as with alcohol or obesity, although the latter two are still they have not fully penetrated society. Good sleep is necessary Rest is another of the fundamental cancer prevention factors because, as the Cris Foundation Against Cancer advisor recalls, when you do not sleep well not only do significant hormonal imbalances occur, but also increase the chances of making wrong decisions in a matter of habits related to food and exercise. "It is scientifically proven that sleeping less than necessary or not getting enough rest makes us choose less healthy foods, exercise less or even have a greater tendency to consume alcohol or tobacco," he says. Finally, remember that in order to follow a "healthy" lifestyle, it is important to associate pleasure with well-being and well-being with that aforementioned adherence to the habits that take care of our body and mind. «Don't let your life stop» It is as important to take care of habits to prevent breast cancer, as it is to do it during the disease. The journalist and writer Almudena Reguero Saá knows this well, in her book "Que no se pare tu vida" narrates her experience with hereditary breast cancer that four generations of women in her family have suffered. "In order for the treatments to work properly and to be able to recover as soon as possible, doctors advise having healthy habits," he explains. Exercising has been, according to her experience, one of her best allies as it brings benefits such as lowering anxiety levels, better recovering from fatigue, strengthening the body, helping to keep fit and improving mood and self-esteem. It has also been to follow a balanced diet (based on natural foods such as fruits, vegetables, whole grains, proteins and good fats and avoiding sugary and refined products), because not only does it help to have high defenses, but, as revealed, also allows better to withstand the side effects of treatments. As for rest, it is something that the author considers essential to recover better, despite the fact that, as she acknowledges, it is possible that the chemistry of the therapies alters sleep patterns. On a psychological level, the author recalls that it is important from the first moment to be aware that the person is going to make a "more or less long parenthesis in their life" and that this parenthesis will be the time necessary to heal and be able to recover their life as soon as possible possible. In his case, writing the play "Let your life not stop" was a great support as it not only helped him occupy his time during recovery but also led him to investigate, investigate and put into practice many of the techniques and advice professionals (relaxation, meditation, mindfulness, exercise, healthy eating ...) that allowed him to carry out his experience with the disease in the best possible way.

When Opel launched the first generation of the Insignia, it never expected that its success would be so noticeable. With the second generation, General Motors made a great gift to the PSA Group, as the sale of the German brand took place with the delivery "freshly delivered". However, their performance in the market has not been what they wanted. The reasons for this have been varied, although there are two that stand out from all the others. First of all because the Opel Insignia uses technology from General Motors. Thus, for each unit sold, the Gauls must pay a technological canon. Secondly, because SUVs have eaten their segment and today it is more attractive and profitable to sell a Grandland X than an Insignia. However, its managers still believe in it and hope that the market will realize its virtues. Especially if it is the rental companies and fleets ... The Opel Insignia adds a new 2.0 Turbo petrol block with 170 hp With this audience in mind, the Opel Insignia faces 2021 with the arrival of new engines. First, the new 2.0-liter Turbo petrol lands with 125 kW (170 hp) of power and 350 Nm of maximum torque. To manage it, it relies on a nine-speed continuous variator automatic transmission. It is the same as the Astra already mounts and offers refined performance despite its nature. In diesel it also presents novelties. To the well-known 2.0-liter Turbo block of 128 kW (174 hp) and 380 Nm of torque adds a new 8-speed automatic gearbox and all-wheel drive system. This system is more advanced as it uses an electronically controlled rear differential (GKN Twinster). Thanks to it, to avoid loss of traction, it is able to send all the force to only one of the rear wheels. The rest of the sections that make up the range and identity of the Opel Insignia remain unchanged. For those looking for a dynamic saloon, which maintains great appeal and a high level of technology, they have a really interesting option in it. In addition, we cannot ignore that the GSi sports finish is still available in its range and that it does so with powers exceeding 200 hp. Of course, its sale every day that passes is more in the air because its generational change should arrive in the year 2023. Therefore, it would not be strange for the PSA Group to decide to withdraw its sale when the volume of orders is ridiculous. With him will die the last link that united Opel with General Motors.

There is an armor that is not shaped like a metal cuirass, but it helps us fight a thousand battles. Although it also dents with the spears and ends up rusting if it is not taken care of. The affronts come in the form of harmful bacteria, viruses, cold, stress, or old age. The maintenance of the armor is based on proper nutrition, healthy lifestyle habits and the consumption of probiotics. This is how our immune system shines. Do you really know how the immune system works against viruses? One of the worst enemies of that protection with which we are born, our immune system, are, without a doubt, viruses. With COVID-19, more than ever, there is talk of the importance of having a strong immunity to face it in the best way. How to get it? Our armor is made up of three elements. First, physical barriers (skin, gastrointestinal lining), which prevent the virus from entering our interior. These surfaces are coated with chemicals that also participate in this function (skin sebum, mucus, stomach acid). And there is still a third defensive element: the set of microorganisms that live with us (microbiota) and that also collaborate to prevent the entry of infectious agents. The microbiota is on all surfaces that cover our barriers: the skin, the mucous membranes of the intestine, the respiratory tract, or the genito-urinary tract ... Some viruses can manage to cross these barriers. In that case, we have the defenses or "innate response", cells that will be activated automatically to isolate or eliminate any intruder. In parallel, key defensive cells, T and B lymphocytes, will activate specific killing mechanisms against the particular infectious agent. The ability to make antibodies has memory; if we re-infect ourselves with the same virus, our body will react faster The series of drawings Once upon a time life explained it in a fabled way. Faced with the invasion of "bad guys", T lymphocytes organize the entire army of lymphocytes to destroy infected cells and B cells give rise to the famous antibodies, specific for each offending agent. These will envelop the virus to prevent it from continuing to multiply and infect. The ability to make antibodies has memory, so if we become infected with that same virus again, our body will be able to react faster. Probiotics: a way to strengthen the immune system To maintain an impenetrable armor against the enemy, it is essential to eat well, play sports or avoid alcohol or tobacco. For example, according to the International Society for Immunonutrition (ISIN), a varied and balanced diet, rich in fruits and vegetables - which contain antioxidants - helps the immune function properly. The Mediterranean diet and all those that promote a healthy microbiota, improve the immune response. And then there are certain food supplements: probiotics. Its demand is booming, but do we know what probiotics are, how often they should be taken or if there are specific ones for each person? 80% of our immune system is in the intestine: the intestinal flora helps to strengthen it and fight common infections The importance of protecting the intestinal flora Probiotics are living external microorganisms (mostly bacteria or yeasts) that we can incorporate to improve the immune response and, therefore, defense against infections, such as coronavirus, but also in many other cases. Of course, not all are good for everything. Therefore, the advice of the experts is to ingest probiotics in the context of a balanced diet. That combination is successful. 80% of our immune system is in the intestine: the intestinal flora can help us to strengthen it and fight against the most common infections. But the flora can easily become unbalanced and affect our defenses. Probiotics are nothing more than beneficial bacteria, just like our intestinal flora, which can help us improve our immune, digestive and respiratory function and our health in general. Probiotics are external living microorganisms that we can incorporate to improve the immune response Seasonal changes, the arrival of cold, stress, flu, colds and vaccinations or advanced age can weaken our defenses and that is when we may need extra help. This is where probiotics come in. To protect the immune system and the restoration of defenses, there are specific probiotic strains, such as Lactobacillus plantarum CECT 7315 and CECT 7316, which in Spain only contain the probiotic Lactoflora® adult immune protector from STADA and whose efficacy has been proven in various clinical studies . What to look for when choosing a probiotic There are a large number of probiotics on the market, but according to the World Health Organization and the World Gastroenterology Organization, only those that meet certain requirements are of quality: the label must include gender, species and strain of each microorganism, with this structure , for example, Lactobacillus rhamnosus Lcr 35; colony forming units (number of live microorganisms in each capsule, sachet or bottle); recommended dose; storage conditions and pharmaceutical laboratory contact information. When buying a probiotic, it is also essential to pay attention to the fact that it has its own studies carried out by the manufacturing laboratory that guarantee its efficacy and safety for the health indication that it promises. It is the clinical studies that mark the effective dose and that is why we must look at its presence on the labeling. That is, the fact that the label contains more microorganisms does not mean that the probiotic is better. In fact, in the case of probiotics, less can be more.

Our surprise when the Renault-Nissan-Mitsubishi Alliance announced its technical partnership with Mercedes-Benz was significant. At first we could not imagine that two such different corporations could work together. However, time and the projects that have been created have shown that the impossible is often possible. And the proof is in the Renault Twingo or Mercedes Citan. However, the time for this association is running out. The reasons for this are various, but one of the most important has to do with the entry of Geely into the shareholding of Daimler AG. To this must be added that the cost savings they had forecast have not turned out to be entirely effective. Therefore, it is not strange that the house of the star has decided to start its path by breaking some of the ties it had with the French firm. Mercedes-Benz will keep the 180d version, still, in the CLA Specifically, we refer to the 1.5 dCi block of Renault origin mounted by the A-Class, B-Class and CLA and gives rise to the 180d version. This engine, which delivers a final power of 116 hp and 260 Nm, is the entry option to the range in both models. However, it is no longer available in the brand's configurator, so its sale has been eliminated. That is, Mercedes-Benz has quietly withdrawn it from the market. However, do not panic as Daimler AG already has a new engine ready. In its place will be a new 2.0-liter diesel (with internal development code OM654q) and the same 116 hp that developed the previous 1.5 dCi. The difference is that the motor torque increases by 20 Nm to reach 280 Nm. In addition, its management will be entrusted to a new automatic transmission with double embargo with 8 relations. The problem is that this replacement will not bring great improvements in emissions and prices. Apparently, it will increase emissions to 147 grams of CO2 per kilometer. Therefore, the price to pay will be higher, although this aspect who has to solve it is the customer who wants a unit. Ah, if you still want to bet on the 1.5 dCi block it will still be available, it is unknown by how much, in the CLA.

Food is the basis of everything, it is our gasoline, but also our medicine. The way in which we feed ourselves since we are children, configures and lays the nutritional foundations of our adult life, especially because the organism of children is in full development, and therefore, they need to receive healthy nutrition from the beginning. beginning. And it is that, from the World Health Organization, experts point to childhood overweight and obesity as one of the most serious Public Health challenges of this century. The health agency explains that this trend has increased at an alarming rate, already in 2016 it was estimated that the number of overweight children under five years of age exceeded 41 million worldwide. And now, a latest study published a few days ago in the Journal of the American Heart Association (AHA) and conducted by experts from the American Heart Association, suggests that letting children choose the amounts of food it can prevent them from becoming obese in adulthood. Undoubtedly, some somewhat controversial conclusions given the alleged inability of the little ones to know the specific nutritional needs they need. And, in addition, and as the report adds, the difficulty of being aware of when they are full due to being influenced during the meal by the constant wishes and demands of their parents or guardians, a problem that can negatively influence the child. In this regard, the expert in nutrition and dietetics and nutritional coach Beatriz de Haro, @beatrice_venice, ensures that the environment in which children grow and develop can promote the onset of overweight, obesity and other associated pathologies that can seriously compromise their Health. "Children imitate the behavior of their parents so it would be ideal for them to promote the practice of healthy habits starting with diet," she explains. "For example," she continues, "basing the home diet on fresh products such as vegetables,. fruit, meat, fish, dairy products, whole grains and pasta, nuts and limiting as much as possible the intake of all those processed products rich in sugars and fats ”, she adds. Eat until you are full, but without authoritarianism AHA experts warn that authoritarianism in food makes children more likely to eat when they are not hungry and to eat less healthy foods. "An authoritative eating environment does not allow a child to develop positive decision-making skills, it can reduce their sense of control, and cause them to eat foods that are likely to be higher in calories, which increases the risk of being overweight and obese," they detail. For her part, Beatriz de Haro reinforces the idea: “Children of younger ages, unlike adults, do not have such a strong emotional bond with food, so they have a superior capacity to feel when the body is in them. sending signals that they are already satiated and should stop eating. In the body, there is a neuroendocrine regulation of hunger, satiety and maintenance of energy balance. "" If a child states that he cannot eat more, it is probably because he is full and you have already met your needs. Pushing you to keep eating can lead to overeating, overweight and obesity, "he adds. Healthy eating from the start The expert indicates that children prefer highly palatable foods –quality of being pleasant to the palate– and rich in sugars and fats because they are more palatable. "Including natural products, avoiding additives that increase palatability from more recent ages, will encourage children to make healthier choices as they grow older, since their palate has not been previously modified," she tells us. “Although everyone has their own food preferences, they are curious about everything that happens around them, so they try to imitate the practices of those who serve as models. For this reason, if they observe the elderly eating certain foods, their interest will increase to try them and discover if they are really to their liking ”, she concludes. Other research, published in the Journal of Obesity & Metabolic Syndrome, on the main factors related to diet that affect childhood obesity concluded that "children ingest excessively high energy foods such as pizza, fast food, discretionary food, soft drinks, beverages sugary and ice cream ". And regarding the dietary pattern, she determined: "The established westernized patterns have a high content of saturated fatty acids, are dense in energy and poor in micronutrients." And that the eating habits and dietary behaviors of children indicate that "many eat while watching TV or other screens, skip breakfast or eat at all hours and very often." Regarding the positive nutritional factors, these experts concluded that a good intake of vitamins C and D, polysaccharides (fiber) without starch, calcium, folic acid, and iron was reflected. But while the intake of whole grains is adequate, "a low daily consumption of milk, fruits, vegetables and fish is perceived." How should it be eaten? These experts mention the so-called traffic light diet which consists of foods divided into three categories: green (foods low in energy and rich in nutrients), yellow (foods of moderate energy) and red (foods rich in energy and low in nutrients). And they emphasize the importance of family meals, eating together, portion control and regular meals. The National Health Service (NHS), for its part, recommends five basic, but essential guidelines to help our children achieve a healthy weight, these are: be a good role model, encourage at least 60 minutes of physical activity every days, keeping child-size portions, healthy food and drink, and less screen time and more sleep.

The electrification of the automotive sector is causing manufacturers to modify their plans for the future almost daily. It is no longer valid to establish a strategic plan with a view to 5 or 10 years, because you have to be agile so that the competition does not crush you. And this is where the confusion, misunderstandings and rumors that so many headlines take over throughout the year arise. One of the most striking was related to the future of the Renault Mégane. The compact from the house of the rhombus will soon celebrate 25 years of commercial success. However, the arrival of the new Volkswagen ID.3 or the consolidation of the Nissan Leaf will change the course of its history. Yes, because electricity rules and brands have to comply with demanding anti-pollution regulations. For this reason, the Renault Mégane eVision was born, a concept that marks how the electrical strategy of the French firm will be. The image of the Renault Mégane eVision combines features of compact and SUV's Of course, the aesthetics of the Renault Mégane eVision is that of a prototype. However, its lines are restrained and not at all outlandish for what the Gallic house has accustomed us to. Thus, on a body of 4.21 meters in length we can find concepts present in the compact segment and in the SUV's. Yes, because it mixes the best of both worlds but with its own style. First of all, the front panel evolves to offer finer Full LED headlights that are integrated into the set. Now they extend their lighting to the central area and even to the brand's logo. The fangs are still present but they become thinner and curved, as they now end in a "Z" shape. For its part, the front grill fuses with the bumper offering three air intakes, one in the lower area and two on the sides. If we take a look at the side, we will discover solutions for SUVs. We have a high hood that allows the wheel arches to increase in size. The headroom seems higher and the alloy wheels are more generous and showy. All completed with a raised waist line and muscular shapes. We cannot ignore the integration of the handles, the slim mirrors or the “camouflage” of the rear doors. Finally we can not forget behind. Thanks to a descending roof line, it offers a coupe style that is not forced at all. The spoiler that crowns the small rear window reinforces its dynamism as well as the format of the LED optics. The tailgate and bumper lines are muscular. The central area houses the Renault logo and under it the name of the concept. Finally, it eliminates the exhaust outlets and integrates an elegant chrome diffuser. The Mégane eVision is based on the CMF-EV platform On a technical level, the Renault Mégane eVision is based on the modern CMF-EV platform. Its development has taken place in recent years and the first model to release it was the Nissan Ariya. The Renault-Nissan-Mitsubishi Alliance has made every effort to offer the best solutions and it seems that it will be. According to the release of the Mégane eVision, it has the thinnest battery on the market. To be more specific, the powertrain of the Renault Mégane eVision has an electric motor of 217 hp and 300 Nm of maximum torque located on the front axle. Its power is provided by a lithium ion battery with a capacity of 60 kWh. Thanks to this set, it will offer an acceleration from 0 to 100 kilometers per hour in 8 seconds. Regarding the load, for now it is only known that it can be at 130 kW with a direct current charger. Main data of the Renault Mégane eVision In the words of Luca de Meo, CEO of Renault ... «The Mégane eVision reinvents the Mégane, and Renault reinvents Renault. This is just the beginning, before the arrival of a whole generation of electric vehicles loaded with innovation » The presentation of the definitive model will take place next year 2021 so it will not take long to have new details. However, here we leave you a summary table with the main data we have at the moment. It remains to be seen if this reinterpretation reaches the success they have experienced so far.

October is a month that has a special meaning for all women. Beyond the pink symbols appearing, the importance is to become aware of the physical examination as well as all the self-care that must be taken into account to avoid breast cancer. While there are many factors involved such as genetics, there are also factors responsible for this global increase, which includes changes in lifestyles. "Of these, the most important is probably diet and, as an associated factor, the increase in body weight, especially in postmenopausal women", described Danissa Rojas, an academic at the School of Nutrition and Dietetics of the U. Andrés Bello. “Numerous studies have shown the benefits of a healthy lifestyle based on physical exercise, a balanced diet and avoiding the consumption of alcohol and tobacco. It has been shown that 40% to 50% of cancers can be prevented if we modify our lifestyles, including diet ”, explained the nutritionist. "Food or diet cannot cure cancer, but some of them can help control the side effects of treatment or help the body to recover after treatment," added the UNAB academic. Danissa Rojas highlights some of the recommendations of the American Cancer Society to prevent breast cancer or to contribute to recovery after treatment: ► Maintain body weight in a normal range. avoid weight gain and increased abdominal girth. ► Physical activity: be moderately physically active. Brisk walking for at least 30 minutes each day. Limit the habits of sedentary life, especially the time to watch television. ► A balanced diet: control caloric intake, avoid sugary drinks and foods high in fat. Reduce the consumption of red meat. Avoid consuming foods preserved in salt such as sausages, preserves and all processed products. Legumes, fish, nuts, fruits, vegetables and olive oil are the pillars of the Mediterranean diet that, according to various studies, have been shown to help ward off cancer. ► See if nutritional supplements are really necessary: Women often want to know if there are any dietary or nutritional supplements they can take to help reduce their risk. As of yet, no dietary supplement (including vitamins, minerals, and plant-based products) has clearly been shown to help reduce the risk of breast cancer progressing or coming back. This does not mean that none are useful, although it is important to know that none have proven to be so, therefore, eating a good diet is always the best option. ► Watch your alcohol consumption: Drinking alcoholic beverages, even as little as a few drinks a week, has been shown to increase a woman's risk of breast cancer. However, it is not clear whether alcohol affects the risk of breast cancer coming back. Drinking alcohol can increase estrogen levels in the body, which in theory could increase the risk of developing this condition. However, the evidence that arises from studies on this subject is not so firm, regarding its reappearance, but the best option is always to limit its consumption for special occasions.

Volkswagen recently unveiled its new Volkswagen Golf GTI Clubsport. As many of you know, this name corresponds to what, at least for now, is going to be the most powerful variant of the legendary Volkswagen Golf. Yes, it is faster and more performance than the GTI, GTD and GTE presented months ago. The first Volkswagen Golf GTI Clubsport was unveiled in 2016, launching to coincide with the 40th anniversary of the Golf GTI's birth. Now comes the new variant. Not only is it a version with a notable increase in power compared to the normal GTI, but it also receives a much more dynamic set-up and aesthetic improvements. 300 hp and self-locking This sportier version of the Volkswagen Golf has a 2.0 TSI engine under its hood. It is the same mechanics that we have already seen in other models of the group, such as the Audi S3 or the Cupra Ateca, to name just a couple of examples. Its name is EA888 evo4. It develops 300 hp and 400 Nm of torque, which are sent to the front end. The transmission is handled by the 7-speed DSG dual clutch. To try to bring all that energy to the asphalt, the Volkswagen Golf GTI Clubsport has an electromechanical front locking differential system. Without it, it would be really difficult to channel that much power. With driving mode for the Green Hell! “The networking of all the driving dynamics systems means that the new Golf GTI Clubsport handles even more neutrally and precisely than the classic Golf GTI. For the legendary Nordschleife track, we have also programmed a new Nürburgring profile, which specifically tailors the undercarriage components on the new Golf GTI Clubsport to this race track, ”says Karsten Schebsdat, Head of Tuning. An important point is that the new Volkswagen Golf GTI Clubsport has a new driving mode to be selected in the Drive Profile called “Nürburgring”. Golf GTI and R are very common in the Green Hell. The brand says that this driving mode is really configurative to adapt to the characteristics of the mythical German track. This is their exterior and interior aesthetic differentiation We cannot deny that this version is really striking on an aesthetic level; at least on the outside. The front is very aggressive, with a gigantic and sporty lower air intake. As with all GTIs, you cannot miss the details in red, such as the horizontal red line that communicates the IQ.Light headlights. The rear is also more aggressive than usual in a Golf. In the upper area there is a large black spoiler. Volkswagen says that the front spliter and this rear wing are not only aesthetic, but also improve downforce. Another novelty is the diffuser and oval exhausts, with an outlet on each side of the rear. As a detail, the standard wheels are 18 inches. Although VW has not wanted to give more details, the brake discs are perforated and are bitten by red calipers with the GTI inscription. The ground clearance has been lowered, among other things, by the new sports heel pads. For its part, inside this Golf GTI Clubsport there are changes, but they are not huge compared to a normal GTI. The sports seats are more worked and seem to offer greater support, the steering wheel is even more aggressive in its design and we have aluminum pedals. I think a little more spice would not have hurt but, after all, it is still a Golf ... With all of the above, and even knowing that it will not have a very accessible price, there is no doubt that the GTI Clubsport is going to be an object of desire. So much so that I wouldn't mind at all having one for several days and seeing first-hand if that Nürburgring driving mode really works well on the mythical Nordschleife.

Eat breakfast like a king, eat like a prince and dine like a beggar. It is one of the most po[CENSORED]r and repeated phrases regarding food. Also one of the most false and erroneous. Of course, you can talk a lot about mistakes at breakfast and perhaps the one linked to this po[CENSORED]r phrase is the first of them. In fact, more than 70% of Spaniards recognize that they do not make breakfast well that, without being the most important meal of the day, another of the wrong beliefs, it is advisable to take it properly and avoid the frequent mistakes that are made, in many cases due to lack information or routine. The phrase of the king and the beggar comes from the belief that calories and energy are necessary to last the whole day and are better eliminated throughout the activity of the day while those ingested at lunch and dinner accumulate to last minute and don't burn. However, nutrition depends on many factors, such as hours of sleep, work, physical activity, working hours ... A person who works seated for most of the day does not need as much food first thing in the morning, while the person who exercises for In the afternoon when you leave work or go to the gym at the last minute, as many people do, you need to recharge your batteries at snack or dinner. Food and schedules must be adapted to the lifestyle of each one. Breakfast is not the most important meal of the day, it is one more meal in which you have to include healthy foods and avoid bad practices, but it is true that if you have a well-balanced meal with proteins, healthy fats and fiber, you you're ready for a day full of energy and productivity. A poor decision at breakfast can affect energy levels and your eating habits for the rest of the day. For this reason, the experts at thyssenkrupp Home Solutions, experts in stairlifts for the home, give a brief overview of what not to do with the first meal of the day. These are the top 10 mistakes that are made: 1. Skip breakfast altogether Many people do not feel hungry when they wake up or go short on time and turn to "drunk coffee." It's a bad idea, if you want to keep your hunger hormones in check and get ready for a good mood, it's worth eating something to lay the foundation for a good day of food. If you are not a breakfast person, you should at least try to have a small snack, such as a handful of walnuts, almonds or dried fruit. Those are examples of foods that pack a lot of protein and fat in one small bite, which will fill you up longer than you think. 2. Not spending enough time on it You don't always have time to sit for 30 minutes or more and enjoy a slow breakfast. But neither should you eat your food without thinking. Eating in a hurry doesn't allow the body to catch up with the mind. You usually eat more when you are in a hurry because satiety signals are not reached, and you still seem hungry, so you are more likely to continue eating after feeling full. 3. Rely on caffeine for energy Many believe that until they have the first coffee of the day they are not fully awake and hence what some practice in the rush of “drunk coffee”. Coffee on an empty stomach can be too acidic for the body, the first sip should be taken after eating something. Starting a day with a cup of caffeine can improve focus, endurance, and performance; however, excess sugar, cream or milk in the coffee will increase the number of calories, and the added sugars will cause a subsequent loss of energy. A cup of coffee is a good "energy boost" but it must be taken into account that coffee is a stimulant, and the body demands more and more when it gets used to it, so there are other options to have energy such as sleeping well, doing exercise and stay hydrated. 4. Don't add healthy fats Many breakfast foods are full of carbohydrates, such as industrial buns, sugary cereals, cookies ... they are low in fiber and will trigger an increase in blood sugar and hunger in a short time. Eating just low-fat yogurt or a small piece of toast may seem like healthy options, but they really aren't. Fats are essential for a nutritious diet as they provide many health benefits; a meal without enough fat may leave you hungry. Incorporating healthy fats into your breakfast can help you stay energized longer. For example, avocado and olive oil are foods with healthy fats, accompanied by a slice of whole wheat bread can be the perfect breakfast or a low-fat yogurt accompanied by fruit, cereals or nuts to fill you up. 5. Choose sweet foods for breakfast Lunches are rarely sweet, so why should breakfast foods be so sugary? Not only do we associate sweet flavors with morning food, but traditional breakfast foods like cereals and yogurt often hide tons of added sugar as well. Avoid breakfast foods with added sugar and try to make traditional cereals salty. Oatmeal, for example, is delicious with a few drops of olive oil, Parmesan cheese, sea salt and black pepper, or, if you want to be more ingenious, you can mix avocado with Greek yogurt or top it with cucumbers or tomato. 6. Eat only carbohydrates Carbohydrates are an important and healthy source of energy, but they are not the only thing the body needs to function at its best. Proteins and fats take longer to burn out as fuel and keep you full longer. Having a good balance of protein, fat, and carbohydrates can keep your blood sugar from spiking. A piece of fruit is nutritious and can be great to eat with breakfast, but make sure to eat something else or risk being hungry soon after. And you have to be careful with cereals, another of the typical components of many breakfasts, cereal can be a surprising sugar bomb. Depending on the brand, more than half of each bowl could be made from sugar, and it's often paired with little protein. Most people who eat cereals take twice as much as they should, a few cereals coupled with yogurt, milk or fruit is recommended. A good breakfast should be a mixture of protein and fiber-rich foods, for example, eggs with vegetables, Greek yogurt with fruits, nuts and seeds, a perfect combination to keep your blood sugar stable and a full stomach. 7. Rely on Eggs for Protein Eggs, especially scrambled ones, are definitely an option in many breakfasts, but you don't have to eat them so much that they become a total drag. Many people avoid calories when they omit the yolks, but that is also a mistake, the yolk of the egg is where most of the nutrients are found: folic acid, vitamin D, iron ... you have to take the whole egg, but as everything in moderation, it is better to vary and drink something different every day. 8. Not drinking enough water in the morning Although most breakfasts include coffee, it's important to give your body the fluid it needs after a long, dry night. One of the first things to do every morning is to drink a glass of water, ideally with a little lemon. Sometimes thirst tricks us into thinking we're hungry, but if you stay hydrated from the start, it will be less likely to happen. Whether or not to drink juice at breakfast is a subject in permanent discussion. Although they are a comprehensive way to speed up your consumption of fruits and vegetables, they lack fiber, which ultimately increases hunger and drowsiness shortly after consumption. If the morning routine includes juices, they must be combined with an alternative that contains protein and fiber. 9. Always drink skimmed milk Fat-free milk may seem like a virtuous option, but what is saved in calories is lost when the body cannot absorb its nutrients. The vitamins that milk is fortified with are fat soluble, so it is important to have some fat for those nutrients. Soy, almond, and coconut milk can be a healthy alternative to dairy milk, if versions without added sugar are used. 10. Don't indulge in a craving A crucial part of a healthy diet is enjoyment, one does not eat for nutrition exclusively, good health implies enjoyment, experience and happiness. There are many foods that are not the best option for breakfast if eaten to provide energy and stay in shape, but if the purpose is to satisfy a craving or to eat to enjoy and be happy, cravings are actually a good option. Do not abuse "unhealthy" foods, but everything in its right measure, the most important thing for good nutrition is balance and variety.

The arrival of the Mercedes EQC on the market was a turning point for Daimler AG. The German manufacturer's experience in the development of electric vehicles was limited to the small Smart cars and the hybridization of their saloons. However, his engineering team was not going blind on this project. The reason: the base of the GLC is versatile enough to create a competent model that stands up to its rivals Audi and BMW. What's more, although things are not good for the manufacturer, they wanted to show how far the EQC would go. For this they have created a very special prototype, the Mercedes EQC 4 × 4². With him they continue the path of "crazy things" that began a few years ago and that includes, among other prototypes, the G500 4 × 42 or G650 Landaulet. If it weren't for the fact that its "batteries" will run out faster than a tank of gasoline, it would be an ideal option to get lost in the field. The Mercedes EQC 4 × 4² modifies its image and chassis to be more fierce The modifications received by the Mercedes EQC 4 × 4² are profound affecting its aesthetics and technique. In the first place, it offers a much higher ground clearance. Specifically, it has gone from 14 centimeters for the standard EQC to 29.3 centimeters for this preparation. As a complement we have more prominent wheel arches that, as expected, receive more forceful and colorful plastic protections. Nor can we overlook the 20-inch alloy wheels with 285/50 R20 tires or the headlights with speakers. Yes, the EQC includes an Acoustic Vehicle Alert System (AVAS) that comes to life through the headlamps. In terms of technique, the Mercedes EQC 4 × 4² has rigid axles that make the width greater. This also influences the off-road dimensions with better attack, ventral and departure angles. To give us an idea of the qualities of the Mercedes EQC 4 × 4², its angles are greater than those of the G-Class. Specifically, it enjoys an attack level of 31.8 degrees and 33 degrees of departure. The wading capacity is very generous, going from 25 centimeters for the street version to 40 centimeters for the concept. Thus, it is not surprising that those responsible have wanted to test it in extreme situations. All in all, this model will remain a simple technical and style exercise. Daimler AG will not give the green light to this project and more so when it has presented an ambitious plan to save billions of euros. Therefore, and very sorry, this Mercedes EQC 4 × 4² will remain in the drawer of memories. Who knows if any of his brothers later surprises us with another preparation that comes to production.

Jelly, vitamin D ... in these autumn days, who else who least considers resorting to these supplements to improve the health of our immune system. Even more so this year, in which the fear of the contagion of COVID-19 undoubtedly influences even more. We wonder if they are really necessary or is it enough if we eat a healthy diet and follow healthy lifestyles. “If our diet is healthy and balanced, in principle we would not need any food supplement to improve the health of our immune system. The problem is that with our current lifestyle, not too many people eat as they should, so they can be useful to supplement certain deficiencies in our diet. But improving our diet should be a priority ”, tells us Jorge Domínguez, researcher at the Department of Internal Medicine of the Radboud University Medical Center, in Nijmegen (Netherlands), who participated in the Immunoferon Observatory organized by Cantabria Labs. And it is that, as Luz García Toro, pharmacist and communication manager at Arkopharma laboratories explains, the objective of supplementation is to supplement the diet when it is deficient. This means that, if the diet we follow gathers all the nutrients, and in the right proportions, we would not need supplementation. "Now, do we all follow that diet? A survey recently published by the OCU shows results that seem to confirm that this is not the case. Although almost half of those surveyed believe they have healthy eating habits, only 32% follow a healthy diet or very healthy, eating everything and in the right amounts. In this situation, it seems that it is advisable to help our immune system. Also, let's not forget that, in certain circumstances (pregnancy, excessive sport, smokers, etc ...) they require greater amounts of certain nutrients that if we do not provide them with the diet it would be advisable to supplement ”, the expert tells us. This year, are they more necessary than ever? Undoubtedly, one of the million-dollar questions is whether they are more recommendable this year, taking into account the pandemic we are experiencing. “In general, no more nor less than other years. As I have mentioned before, they help us to alleviate deficiencies that may exist in our diet and in our lifestyle. Perhaps in relation to a possible confinement, it would be desirable to increase the intake of vitamin D since reducing our exposure to sunlight for a long time can affect our levels of active vitamin D ”, the expert tells us. Of course, in the opinion of Luz García Toro, this year we must review our lifestyle more than ever and take more responsibility for self-care. “Eat a balanced diet, sleep well, eliminate stress, sports adapted to each person and healthy lifestyle habits. In addition, depending on individual characteristics, we can supplement our diet with vitamin and mineral supplements, royal jelly or even medicinal plants with specific action on the immune system, such as Echinacea. Not forgetting, probiotics. This year, more than ever, maintaining the organism's microbiota is essential to be more protected ”, he explains. What factors influence the health of our immune system? Undoubtedly, in a well-prepared immune system, we could say that internal and external factors influence. "On the one hand, genetic factors define the peculiarities of our immune response and to a great extent the differences between different individuals. On the other hand, external or environmental factors, in which we have great influence: a good diet, some exercise, habits healthy, not smoking, not drinking excessively, sleeping an adequate number of hours, maintaining good levels of hygiene, etc. All these measures are based on maintaining a balance of the system. And of course, keeping all vaccines up to date is essential This year, the flu vaccination campaign will be especially important to try to reduce the incidence of this disease in a health system and prevent flu and COVID-19 peaks from coinciding next autumn-winter ”, Jorge Domínguez tells us . And what is clear is that our lifestyle plays a fundamental role. "Thus, a poor diet, stress, lack of rest, sedentary life, habits such as tobacco, etc ... weaken the immune system. All these factors can be modifiable, for example, to ensure the proper functioning of the immune system, we must follow a diet that provides three key nutrients in sufficient quantity: Vitamin C, found in citrus fruits, peppers, strawberries, broccoli ..., Vitamin D, for this it is important to include dairy, oily fish, eggs ... and, finally, Zinc, a mineral present in meat, legumes, nuts and seeds, ”says Luz García Toro. “And, very important and increasingly studied, probiotics, that battalion of live bacteria with health benefits, including being in the body's first line of defense. We find it in yogurt and other fermented foods such as sauerkraut, kefir ... In addition, controlling stress, sleeping the right number of hours and avoiding toxic habits help to ensure proper functioning of immunity. Special mention should be made of certain diseases or the consumption of drugs that can alter the functioning of the immune system, in these cases they must be managed by the doctor ”, says the pharmacist. How do supplements help us? “They help us to alleviate the deficiencies that a poor lifestyle can cause. It is not that they 'strengthen' it, it is that they help its normal functioning ”, adds the researcher. “In general, a supplement must provide those vitamins and minerals that are deficient in the diet, with special attention to Vitamin C, Vitamin D and Zinc. Vitamin C maintains the oxidative state of cells and protects against inflammatory responses. It also stimulates the functions of leukocytes (cells that protect against infection). Numerous studies have shown that a vitamin D deficiency is related to an increase in the number of infections, in general. A study related to COVID-19 has just been published that shows the immunomodulatory and anti-inflammatory activity of this vitamin and that prevents the cytokine storm. However, with current data, it cannot be said that a supplement with Vitamin D prevents the disease ”, explains Luz García Toro. “Finally, Zinc is a mineral that acts on the second, more complex level of defense of our body, in which specific cells intervene to fight against the infectious agent. In addition, it helps to keep the skin and mucous membranes in good condition and, therefore, curb external threats. In addition, certain proteins, such as apalbumin present in royal jelly, have also been shown to improve immunity ”, she adds. Choose the one that suits us best Another of the most common questions is how to get right to choose the one we really need. “In this it could help to know the functioning of our own organism. Performing blood tests and medical check-ups on a regular basis will help us to know if we need any type of specific supplement ”, he tells us. They can also give us a hand in our trusted pharmacy. "My recommendation is to go to the pharmacy for two reasons: the supplements that we are going to find here have been manufactured by pharmaceutical laboratories following pharmaceutical quality standards and, in addition, the pharmacist will recommend the most appropriate for each case based on diet, habits of life, other treatments, etc… ”, Luz García Toro tells us from her professional experience. Can they have contraindications in some people? In general, they do not have to have contraindications, although as the expert explains, “some people may have problems assimilating certain compounds. It is important to know our state of health and to carry out medical checks periodically. I would like to emphasize that supplements in general will not be harmful, but that they must be taken in a reasonable way, following the directions of the supplement itself. If they are taken in excessive doses they can also produce non-beneficial effects ”. Luz García Toro agrees, explaining that they are safe and effective, if the doses recommended by the manufacturer are followed. “We must consult with the pharmacist in case of taking other medications or suffering from any important illness. Without forgetting the possible allergies that must also be considered ”, adds the expert.

The Hyundai Kona Electric has been a turning point for the South Korean group and the electrification of the automotive sector. Its market launch has been a success and this fact is corroborated by the excellent level of sales it has achieved. More than 100,000 units have already found a place in the garage and the heart of their owners, but their history still has many chapters to write. Now, a very black one could live. One of the aspects of most concern in the development of electric vehicles is their safety. Having such a high-power accumulator is a major problem in the event of an accident. However, the evolution of technology has made it as safe as any internal combustion vehicle. That is, as long as the battery does not fail for an unknown reason and does so in several thousand units. The Hyundai Kona Electric could catch fire just because of the battery Apparently, in 2019 a unit of the Hyundai Kona Electric suffered a mishap in Canada. According to several sources, it was burning and in the explosion it displaced the garage door, where it was parked, on the other side of the street. But it seems that this fact was not isolated since there would have been other fires in Austria and South Korea. Therefore, faced with such a dangerous situation, the firm and LG Energy Solution would have decided to act and call them for review. At first the number of units affected was not very clear, but it seems that we have a figure. Yonhap News has announced that the total amount would approach 80,000 and almost all have been manufactured in South Korea. Specifically until last March, since from then on it is also mounted in Europe. The question is whether the units from Nošovice (Czechia) also have the problem or are free of it.

Adapting to good nutrition is not easy, but it is not impossible either. Eating healthy protects you from serious diseases, stimulates the taste buds, helps you increase your productivity, energy, balances your body and makes you happier. Many times the accelerated pace of life that people face prevents them from having an adequate eating schedule and therefore there is a lack of control: weight gain and being more prone to diseases. Nutritionists Celia Luna and Narcisa Lecaro advise respecting the hours of the five meals a day and always carrying healthy snacks. They explain that an adequate diet is one that contains carbohydrates, proteins, fats, vitamins and minerals, which may or may not be present in different amounts in all dishes. The daily caloric requirement will depend on several factors, such as: age, weight, height, physical activity or pathological history, says Luna. According to the World Health Organization, eliminating trans fats is key to protecting health and saving lives. He estimates that each year the intake of these fats causes more than 500,000 deaths from cardiovascular diseases. Trans fats are represented by artificially hydrogenated oils. The main ones are margarine, butter and those found in processed and fried foods. To avoid ailments and lead a healthy life it is essential to eat food, but in a balanced way. Here's a plan for five meals a day: 1. Breakfast Consume carbohydrates to have energy during the day such as: whole wheat bread, baguette or the so-called Arabic, water or roses. Also: cereals, oats, fresh fruits, whole-grain toast, green or ripe. Lecaro suggests consuming a carbohydrate along with a protein such as: milk, yogurt, nuts, cheese, eggs, among others. Example 1: Whole wheat bread with cheese, hard boiled or scrambled eggs, coffee, tea or milk. Example 2: Grilled green with cheese or cooked green (bolón style) and tea of your choice. 2. Mid-morning In the middle of the morning it corresponds to eat a snack at approximately 11:00. Fresh, dried fruit or energy bars. Example 1: Eat walnuts, almonds, peanuts, apples, or dried fruits like pitahaya in small portions. Example 2: You can ingest energy bars, in the case that the person exercises frequently. 3. Lunch The nutritionist indicates that lunch is the biggest meal of the day, which is why 50% of calories should be consumed there. Eat vegetables, rice, potatoes, cassava, pasta or beans, derived from soy, fish, chicken, meat, among others. Example 1: Mashed potatoes with chicken fried in water, without oil. Lecaro argues that it is possible to cook them without oils because the chicken has its own fat, which when in contact with the pan, comes out and fries perfectly, but at a low temperature. After this, water is added for cooking. Example 2: Tuna salad and small portion of rice, without oil. Example 3: Bean or lentil stew and steamed or grilled fish. Example 4: Bean, onion, avocado and hard-boiled egg salad. 4. Mid afternoon Snacking between 16:00 and 17:00 a snack is advisable. Fresh and dried fruits provide potassium. Example: red or green apple, grapes, pear, banana, peanut, quinoa cereal. Specialists recommend consuming according to the size of the fist or the palm of the hand. 5. Dinner One of the biggest mistakes is to have dinner after 20:00, which does not allow for proper digestion. It would be advisable to have dinner three hours before going to sleep so that we can metabolize the food we eat and burn part of it. Example 1: Salad of tuna or other white meats such as shrimp or chicken with vegetables. Example 2: Cooked and ripe corn grilled with cheese. In drinks: yogurt or milk. If you are lactose intolerant, the best is a tea. Water and exercise, the best companions The nutritionist Cecilia Luna affirms that correct hydration is achieved through food and water. "It is advisable to consume 2 to 2.5 liters of water a day or 30 to 35 milliliters per kilogram of weight," she says, adding that the amount of water is conditioned in special situations such as: physical activity, diarrhea, among others. As for exercise, the ideal is 30 and 45 minutes, at least three times a week or do it when it is most convenient, depending on the other activities (studies, work, family). Luna indicates that the most important thing is to be constant, despite the obligations. Without forgetting to rest the 8 hours. “Sleep is essential because the body needs it. If you sleep less, you can develop diabetes or obesity, "says Dr. Lecaro.

The Mitsubishi i-MiEV was one of the first electric vehicles to hit the mass market. The courage of the Japanese firm was great, as the technology was not yet at the optimum point of maturity. However, they decided to take that risk and be one of the first to offer this possibility to their clients. In fact, his advancement served him to sign an agreement with the PSA Group and thus launch his brothers i-On and C-Zero. However, his business life has not been short or easy. On the contrary, since from minute zero he had to face various complications. One of the most recurring had to do with its limited range and power from the electric powertrain. However, it was an unfair complaint, as the market did not capture the kei car essence of the i-MiEV. Now, after a slow withdrawal from the market, it seems that those responsible have decided to retire it forever. The Mitsubishi i-MiEV has been on the market since 2009 According to several sources, including the Nikkei Asia newspaper, the house of the three diamonds has decided to withdraw the i-MiEV from the few countries where it was still present. Eleven years of commercial life have not served to achieve a significant or expected sales volume. In fact, the statistics suggest that the number of units sold around the world has remained very little above 30 thousand units. However, there were several compelling reasons to keep it still active. First of all, so that its average CO2 emissions in Europe would be as low as possible. Second, because the Mizushima (Japan) factory had to maintain its workload. Finally, that the coffers of Mitsubishi were empty and there was no possibility of updating it or developing a generational replacement from scratch to match. But these situations no longer prevent Mitsubishi from pursuing its electric offensive. It is now under the umbrella of the Renault-Nissan Alliance and they have extensive experience in developing electric vehicles. In fact, there are already those who point out that in 2023 we could meet the i-MiEV replacement with a sister model at Nissan. It remains to be seen if this model arrives and how it does it, although we will not see it in Europe. Goodbye Mitsubishi i-MiEV! Those of us who knew how to value your courage and originality will miss you.

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The effects of a good diet are reflected in the appropriate measures, in what time they should be consumed and how often. To keep this control and have positive results in our health it is essential to always include macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals and phytonutrients). What is recommended to have breakfast, lunch and a snack? Clara Valderrama and Katherine Larraguibel, members of the Nutritional Council of Herbalife Dietitians, recommend some techniques that we can apply to lead a healthy diet. For the portions: Portions are established for each person according to calorie and nutrient needs, as well as gender, age and physical activity. Can not generalize. For example: Characteristics: Healthy man, height 1.70, moderate physical activity. Suggested Servings: 5 servings of low-fat meats, 2 - 3 of dairy; 3 to 4 cereals; fruits 2 - 3 servings; vegetables 3 - 5 servings; lipids 1 to 2 servings. Benefits: It allows to control the intake and proportion of the different macronutrients. Helps prevent multiple associated pathologies, not only due to excess weight but also due to the lack of vitamins, minerals and functional foods. It prevents excess calories, fat, carbohydrates, proteins, as well as a possible increase in toxins. Learn to eat the right portions Recommendations: Do not eliminate food, but decrease the amount. How? The best way is to do it gradually, establishing proper nutritional habits. Avoid buying large packages of food, as this favors consumption as a whole. It is also important not to eat directly from the package. Have a conscious diet, that is, dedicate time exclusively to eating food, without doing another activity at the same time such as reading, watching television, checking the telephone. Avoid consuming food in bed and chew slowly. Use small plates and / or glasses. Avoid repeating foods. Favor foods that contain fiber, as they help to give you a feeling of fullness. It is recommended to consume salads or whole fruits at each meal. For schedules: Establishing them is essential and this will depend on the activities that each person has during the day, always considering the three main meals: breakfast, lunch and dinner; and two snacks: mid-morning and mid-afternoon. For example: Breakfast: Being the first and one of the most important meals of the day, it should be taken half an hour after getting up to be fully utilized. Dinner: 1 or 2 hours before sleeping. Remember to always respect the schedules, as this will help reduce anxiety and keep blood sugar levels under control. It also contributes to: Prevent other alterations of the body such as digestive tract diseases such as gastritis or colon problems. Maintain the proper weight. Keep the metabolism accelerated. Recommendations: The professionals advise eating small snacks to taste, depending on the preference of each person (sweet or salty). Also, when people do not have enough time to organize snacks, food supplements play a fundamental role. Fats are necessary In addition, they mention that shakes are also important for proteins. They can be prepared with several options, for example: pasteurized cow's milk, soy milk, fruit or vegetables. Also, many protein shake mixes have added vitamins and minerals, which further improve nutrition. For frequency: Specialists advise eating every 3 or 4 hours so that there is a distribution of calories and nutrients throughout the day. These time intervals allow: Control hunger. Reduce cravings, which in many cases lead to excessive consumption of sweets. Establish healthy habits. Control the weight.

The Crossland X was the first model that Opel presented after being acquired by the PSA Group. In fact, its development took place while its previous parent, General Motors, and the Gauls were in talks to carry out the transaction. However, its arrival on the market was a turning point. Not only because she left her Yankee genes behind, but because she helped the brand improve its sales. Now, get a well deserved restyling. We all looked forward to the evolution of the Opel Crossland X. The reason for this is simple: it would help us understand the future that awaits the German house. And we must say that when Vauxhall has published the first images and official data we were happy. Yes, because it receives the new Vizor front that we have seen in the second installment of the Mokka. But be careful, it is not the only novelty it presents, another is in its name ... The Opel Crossland 2021 shares an aesthetic code with the new Mokka Starting with its aesthetics, those responsible for the Opel Crossland have focused on the LED headlights and the single-panel grille. When presented by Vauxhall, the logo that appears is the Griffin since in the versions that arrive in Europe the Opel Blitz will appear. The front bumper also changes and becomes more sporty. Now it features larger air intakes and different chrome appliqués as ornaments. The side view changes little much, limiting itself to introducing new chrome trim and 16- and 17-inch alloy wheels. Already, in the rear, we can see how the light groups modify their interior arrangement. In addition, they have smoked housings to match the glossy black trim that joins both projectors. As a complement, the bodywork maintains the possibility of choosing the roof in contrasting black. Inside, the new Opel Crossland debuts an eight-inch touch screen with Android Auto and Apple CarPlay. The AGR front seats provide greater comfort and support and the rear ones maintain the ability to slide up to 150mm. In safety, the frontal collision alert with emergency braking and pedestrian recognition, drowsiness alert and 180-degree panoramic rear view camera are released. Finally, we must mention the transformation that its commercial name has undergone. As with the Mokka, the Crossland will stop using the surname "X" that has accompanied it during these three years. The English firm, in this case, has not communicated the reason for its withdrawal, but you don't have to be a lynx to know. Simple, these models lack all-wheel drive and prefer to disassociate themselves from the last name to reach more people. Mechanical offer of the renewed Opel Crossland On a technical level, the Opel Crossland 2021 does not present significant changes. It remains on the EMP1 platform that it shares with its cousins Citroën and Peugeot. Where there are changes is in the set-up of the chassis since it presents a McPherson suspension scheme with an updated rear torsion bar. Added to this is an intermediate shaft in the steering column that help improve the dynamic feel. Regarding the mechanical offer, the Crossland 2021 maintains the excellent blocks of the PSA Group. Below, in the attached table you can see how the range looks and which versions will make it up. As for hybrid versions or electrification, there are no details, although later a solution could come up to help reduce consumption and emissions. Other novelties is the arrival of the GS Line + sports finish. When will Crossland 2021 reach the rest of the markets? That Vauxhall was in charge of presenting the Crossland 2021 is a significant gesture for the English firm. Traditionally, this country has not welcomed Citroën and Peugeot models, but with it in its portfolio the PSA Group has it easier. So in a matter of hours Opel will launch the official statement and publish the first official images of the model with its logo. In this case, it will be the only thing that changes since both are clones. Finally, the order books are scheduled to open at the end of the year and the first units will reach their owners in early 2021.

Not all fats are bad, there are some essential for our health, because they help us, among other things, to reduce bad cholesterol. Not all fats are bad. Let's banish this myth once and for all. Even if we want to lose weight and take off those extra kilos that we have left over. One of the most common mistakes made when dieting is precisely eliminating any fat intake completely. And this is not recommended at all. There are fats, the so-called good fats, that are essential in our daily diet, such as olive oil or nuts, since they offer great benefits to our health in general and, especially, our cardiovascular health. Fat is no longer the enemy of diets as it was thought until very recently. "We must not exclude them from our diet. What we must do is know what fats we can take and in what quantity to consume them," says nutritionist Lina Robles, head of the nutrition and dietetics service at the Sanitas La Zarzuela University Hospital (Madrid). . The important thing is "to eliminate the so-called bad fats from the diet, since they can increase the levels of bad cholesterol, increase the risk of cardiovascular diseases, the risk of obesity and cancer; and include the so-called good fats that do bring us great benefits to health ", adds the expert. Due to its chemical structure, all the fats we eat are divided into: saturated fats; unsaturated fats (there are two types: monounsaturated, polyunsaturated); and trans fats. As explained by the Spanish Heart Foundation (FEC) on its official website, at the energy level, fats provide 9 kilocalories per gram, more than double that of other nutrients. Therefore, it is important not to exceed the recommended amount of fat: in adults, fats should provide between 30% and 35% of daily energy consumption. We must not exceed those figures to really be an adequate fat intake. The so-called good fats are the unsaturated fats and the bad fats are the saturated fat and trans fat. Let's really see what the differences are between the two and in what foods we can find them. These are the so-called good fats Unsaturated fats are called "good fats" and they are what we should consume on a daily basis. "Because of the extra benefits they bring to the body. For example, they raise good cholesterol (HDL) and help lower bad cholesterol (LDL)," says Robles. In addition, they are an ally for our heart because they reduce the risk of heart disease. Always linked to a healthy lifestyle. These unsaturated fats are in turn divided into two types: monounsaturated fats (AGM) and polyunsaturated fats (AGP). The main component of monounsaturated fats is oleic acid. "Among its benefits, cardiovascular protection, control of diabetes, its high content of vitamin E and the improvement of the immune system stand out," reports the nutritionist. For its part, within the family of polyunsaturated fatty acids we find the famous omega 3 acids (which are mainly found in oily fish) and omega 6 acids (in vegetable oils, seeds and nuts), substances that are also important to reduce bad cholesterol. "In addition, they have an extra benefit: they help us protect our memory," he says. Foods that contain monounsaturated fats are mostly in olive oil and some nuts like Brazil nuts and macadamia nuts. It is important that, as we saw in this article, they are consumed mainly raw or roasted. They also contain monounsaturated fats, avocado, olives, rapeseed oil or soybean oil, and lean meat. In this way, and as indicated in the Healthy Eating Guide of the Spanish Society of Community Nutrition (SENC), nuts have a high energy content and a significant amount of unsaturated fatty acids and fiber. For these benefits, almonds, hazelnuts, cashews, pine nuts, pistachios and walnuts help control triglyceride and cholesterol levels. And also they do not get fat. On the other hand, the foods in which we can find polyunsaturated fatty acids are, according to the FEC, blue fish, nuts and seed oil: sunflower, corn, safflower, wheat germ, grape seed, borage and peanut. They are also found in natural seed margarines. The fats that we must reduce or eliminate Saturated fats or saturated fatty acids (SFA) are found mainly in foods of animal origin, such as red meat, sausages, high-fat dairy products and milk and derivatives. Also in palm oil, coconut oil and in pastries and pastries. Finally, there are trans fatty acids (TFA) or trans fats that "are unsaturated fats that have become saturated. They are very dangerous since it has been seen that they increase bad cholesterol, decrease good cholesterol and significantly increase the risk of diseases of the heart ", informs Robles. These trans fats are mainly found in industrial pastries and cakes, in some foods and precooked products, and in fried industrial snacks. In this way, and as the SENC Healthy Eating Guide - mentioned above - also states, it is recommended to limit the consumption of saturated fats, avoid foods with trans fats and products made with oils refined with coconut oil or coconut oil. palm. The recommendations indicate that saturated fats should not exceed 10% of the total calories you would give. Furthermore, this document also insists on what we have already said previously: excessive consumption of saturated fat increases cholesterol and triglyceride levels, and poses a risk of suffering from cardiovascular diseases; while a consumption of unsaturated fats (good fats) means the opposite: they help to reduce cholesterol and triglyceride levels and to lower your risk of heart disease. To reduce the consumption of bad fats and improve, in general, our eating habits - always combining it with a healthy lifestyle - Robles offers us three tips that we can put into practice from today in a very simple way. (1) Substitute butter for natural seed margarine, which are rich in polyunsaturated; (2) when shopping, choose products lower in saturated fat (ideally less than 3 grams per serving); and finally (3) choose fresh cheeses instead of cured ones and substitute sausages, cold cuts and fatty meats for fish or poultry without skin.

Mercedes-Benz is on a roll. Its market share in Europe and the main markets where it is present does not stop growing. This is because they have been able to adapt their image and range to the needs of a younger and more dynamic audience. In addition, the electrification of their offer is liking, so they are gradually overtaking their rivals Audi and BMW. However, they do not want to rest on their laurels and therefore will not stop their offense. The launch of the EQ models is structured to reach all market segments. We have been able to see it with the EQC or EQV but in a few months it will have new members. These will serve to expand and attract a wider audience, but above all that seeks differentiation. The first step will fall on the EQS, the "battery-powered" version of the recently launched S-Class. But beware that there will be more and if not, look at these photos. The Mercedes-Benz EQ range will receive the EQS in 2021 Taking advantage of the virtual conference of investors and analysts Daimler AG has given a blow of effect. It has presented to its main "benefactors" an ambitious plan where electric vehicles will represent more than half of its global sales by 2030. This objective will be achieved by expanding its sub-brands, directly affecting the AMG, Maybach and G-Class divisions. And you will wonder how? Well, very simple, all the models included under these signs will go to electrification. And they will do so at the same time that the EQ range hits the market, with the launch of the EQS scheduled for next year. Following him will come the EQE, EQS SUV and EQE SUV. For its development, the engineers have created the Electric Vehicle Architecture (EVA) platform for large models and long range (up to 700 kilometers). Regarding the plans for AMG, their models will soon receive a hybrid system. Next year will be when this journey begins, as well as that of Maybach. In this case, it will not be limited to hybrid and plug-in hybrid versions, but will also offer electric alternatives. Finally, shedding light on the G-Class. For now his plans are hidden, although Mercedes-Benz announces that the legend will grow more and become electrified. Finally, Mercedes-Benz has announced that in 2025 it will have its second electric platform ready. It will be called Mercedes-Benz Modular Architecture (MMA) and will serve to accommodate smaller models. In addition, it is finalizing the development of the MB.OS operating system (which it has patented) or Vision EQXX technology to offer greater autonomy. In the meantime, you can cheer up your eyes with the "spy" pictures he has posted. There you will see the EQS, EQS SUV and EQE. In any case, in the video they better explain their characteristics and when they will reach the market.

The other day the news broke: the FCA Group confirmed that they are working on a Fiat 500 Trepiuno. With this announcement it was clear that the 500 family will have greater specific weight than it has had until now. And that the Turinese house has been exploiting this vein for years, so the only way to do it is by launching new and interesting models. So, following in the wake of Mini and its range, they will launch this new version shortly. Everyone has in mind the image of the 500 range. Its lines have been able to withstand the passage of years without suffering any wear and tear and that is where the success of the new Fiat 500 Trepiuno will lie. Yes because, although it will include a fourth side door, its integration into the body will be so successful that it will hardly be noticed. And for proof is the image that has been leaked and that confirms this theory. If you don't believe it, look and see how it looks. The Fiat 500 Trepiuno maintains its compactness and appeal Thanks to the friends of Carspias we have had access to this furtive image. In it we can see a unit of the new Fiat 500 Trepiuno parked in what looks like a parking lot next to some offices. However, the important thing is in what we can see on its side, and it is nothing other than the new rear door. As expected, its size is very restrained, we could say ridiculous, but there is an explanation for this format. The intention of adding a second side door to the body of the cute 500 has to do with improving access to the second row of seats. As you can see, it could be thought that there will be no space to pass, but we must bear in mind that the new 500 measures 3.57 meters. Therefore, the size of this door is limited, since otherwise Fiat would have to modify the structure of the 500 and that would mean raising production costs. If we are to talk about design, we must recognize that the people at Fiat have done a good job. The integration of the door is perfect and it is hardly noticeable. You can only see it when you look closely at the format of the "B" pillar as it has undergone some changes to allow the opening and closing of both doors. In any case, there will always be detractors and defenders, but the only thing left is to wait for the brand to publish the official material.

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Drafting- Every day, the variety of healthy food on the market is greater, however, many of these appear as fads, forgetting the fundamental principles of nutrition. Research has shown that many diseases are associated with poor diet management. Given the great information found on the internet regarding food and different ways of handling it, there could be confusion and therefore mismanagement, for this reason, Nutritionist Melania Cevo, from Nutrition Consultations, brings us a basic guide to start from zero and thus be able to obtain tools to improve the quality of people's nutrition. The specialist mentions that "A healthy diet can improve everything from brain function to physical performance, in fact, currently on all cells in our body." With this background information, it is important to know how much, when and what foods I can eat to create a healthy balance in each person's lifestyle. We must create an eating plan that can be sustained and maintained over time, and above all that is enjoyed, eating healthy is not synonymous with eating ugly. At the caloric level, the idea has been created that this count does not matter, however, this remains a basic principle when it comes to setting goals at the level of weight and body health. This base indicates that if more calories are consumed than burned, the body will store this energy as muscle or fat tissue. If you consume fewer calories than you burn in a day, you usually lose muscle or fat tissue. It is important to be aware of the portions of each food group, according to the needs and objectives of each person, we are all different and we require different amounts and portions when putting together an eating plan. At a general level, every diet must be complete, with vitamins, minerals and macronutrients, which give the body what it needs to function, supplying it healthily with the three main nutrients: carbohydrates, proteins and fats; as well as vitamins and minerals, which are necessary for the proper development of chemical reactions, and production of enzymes and hormones. Finding whole food options, organic, less processed and more natural, will be a way to start to obtain better body health, since you will get what you need to function properly. What to eat Within the food groups, Cevo shares a list of natural products that can be consumed to achieve the goals that each person has. - Vegetables: They can be present at all the strongest meal times and even at snacks. They are high in vitamins, minerals, fiber, low in caloric density, satiating and nourishing. - Fruits: provides many vitamins, minerals, fiber and complex carbohydrates that can help improve our health. - Meats and Fish: They are the greatest source of protein, however, vegetarian, vegan or plant-based diets have taken more strength. - Nuts and Seeds: They are one of the best sources of fats available to humans, and of many nutrients such as vitamins, minerals, fiber and even amino acids. - Eggs: Considered the most nutritious foods, they are loaded with vitamins, protein and fats that are excellent for health. - Dairy: It is a source of carbohydrates, proteins and calcium. Prefer them fermented, they are better digested and provide probiotics that can help support good intestinal health. - Wholemeal flours: For people who want a balanced diet, when they consume flours, or cereals, wholegrains are preferred so that their fiber intake is greater and their content of vitamins and minerals, more natural. - Legumes: They are one of the best ways to consume carbohydrates, they are high in fiber, protein, vitamins and minerals. - Drinks: Water should be the main source of hydration for human beings, and as a complement you can use teas and infusions without added sugar to take advantage of the benefits of natural plants. - Herbs and Spices: They work as support and natural therapy for many conditions of the body since their compounds are present in plants. All these food groups will provide better health, energy and physicality in people. What not to overeat? On the other hand, there are also other foods that could increase the risk of diseases. These foods are preferable to consume very occasionally, since they can lower the quality of life of people and be allied to the increased risk of diseases. They stand out among them: - Simple sugar: In pastries, desserts, ice cream, soft drinks, fresh. - Trans Fats: Hydrogenated fats in many ultra-processed foods have been linked to coronary heart disease. - Simple carbohydrates: usually ultra-processed, low-fiber, low micronutrient content, have been linked to binge eating, overweight, obesity, and metabolic syndrome. A healthy daily diet could include: fruits, eggs, meat, seeds, vegetables, tubers, legumes, dark and unsweetened chocolate, vegetable fats, and water. A healthy lifestyle when eating will promote the strengthening of the immune system to reduce the risk of diseases and will significantly improve the quality of life.