Etiquettes which helps to make a good impression on a meal in the restaurant.

Table manners play an important role in giving us an idea of ​​people’s education and making a good impression on a meal. Having good table manners is a guarantee for success, both in our personal relationships and in business.

Regardless of whether the meal is with our boss, a colleague or a client, our manners can give you an idea of ​​our level of education and in some cases, our professional capacity to undertake appointments of this type. Someone who does not know how to move freely at the table does not offer a good image and may be a symptom of a lack of experience in this type of business meal.

The napkin and its usefulness as a symbol

Food, according to the most traditional canons, must begin when the host begins to unfold his napkin , place it on his lap and start eating. This is the starting point of any meal. We must do the same and place the unfolded napkin on our lap . If the napkin is very large we can place it folded in half.

The napkin should remain in this position throughout the meal, and should only be removed from the lap to clean our lips when necessary (always before and after drinking).

In certain places, as in the case of many American countries, they usually leave the napkin, when they have to be away for a moment, on the chair , to indicate that they will return in a few moments. Nor is it a generalized custom throughout America, but in some countries and regions.

In Europe it is left slightly wrinkled on the table, on the left side ; if we pause it by leaving the crumpled napkin on the right side it could be interpreted as the end of the meal, and not as a pause.

The end of the meal is usually marked by the host, leaving his napkin slightly “wrinkled” on the table. Once the meal is over the rest of the diners should do the same with their napkin. It is not correct to leave the napkin on the plate or fold it again as if it had never been used .

The choice of the menu

If after reviewing the menu there are doubts about any of the dishes on the menu, do not hesitate to ask the waiter about their composition and any other information that we consider of interest before venturing to order something that we do not like. It is part of the job of the waiter, who is not only in the room to take note. This is convenient to ask if the dish brings any ingredient that we do not like, to which we are allergic or for any other reason. It is much better to ask than to leave the plate untested later.

If we are accompanied with other people, the host will be the one who can make a suggestion, as well as instruct the waiter to take note first of his table companions and lastly to him. On certain occasions, the host will make the request, since the rest of the diners will have chosen to be “carried away” by the host’s suggestions.

In the event that there are women at the table, these will be the ones that order first.

Expensive dishes should not be ordered as a guest , unless directed or recommended by our host.

Nor should more than two dishes be ordered in a meal. If the host is inclined to order a certain dish and makes the comment about the suitability of us ordering the same, we can order that same dish regardless of what it is worth. The same occurs at the time of desserts. At this time of the dessert we should not ask for any type of expensive liquor or imported drink unless the host invites us to do so. We can also let the waiter advise us on the specialties of the house.

Interpreting the table
If we attend a formal dinner or formal banquet, it is possible to be able to “guess” to a certain extent the dishes that will be served to us by the cutlery and plates that are on the table. The same goes for the cups and drinks that will be served. It is usual, for banquets of this type, that there are some printed cards with the menu -minutes-, but if there are not, it is when we can read between the lines “the table” by the cutlery that is placed for each diner.

To give us an idea and starting from the plate as the center, on the right are placed the knives , spoons and any other type of special cutlery (a clamp for seafood, a hook for snails, etc.). In the upper part of the plate and slightly to the right the glassware is placed : a glass of water, a glass of red wine and a glass of white wine. If there is champagne, this glass will be placed last on the right (and in some places it will be placed first on the left).

On the left side are placed all the forks and support utensils (to prick or hold), and on the upper left side the bread and butter dish. Generally, the napkin is also placed, but we have left it up to everyone’s choice because placing it on either side of the plate is totally correct.

There are authors who give a certain general rule to recognize the cutlery (apart from the best-known rule of using them from the outside in). It is to remember that the utensils for taking liquid or pasty foods – creams, purees, etc. – have their cutlery on the right side, and solid foods usually have their cutlery on the left side.

End of the meal. Table time

We should never move the plate away from the table to indicate that it is finished eating. It is an incorrect and improper action on the behavior of a well-educated diner.

The plate always remains in the same position throughout the meal. The way to indicate to the waiter that you have finished eating is to leave the cutlery in parallel on the plate. Mangoes are not left very protruding from the plate because it can lead to involuntary stumbling over them, either when the waiter removes the plate or by ourselves with our own arms. They should be well tucked towards the center of the plate.

The cutlery that we have not used does not need to be put on the plate , we can leave it on the table, and they will be removed when appropriate. In the case of spoons and cups or other bowls, they are never left inside the container but are left on the base plate that accompanies this container. A clear example, the coffee spoon.


Benefits than eating a Health Food diet gives your body.

Eating a healthy diet has many benefits, not only having an incredible body, doing it also helps you reduce the risk of developing cancer by up to 50%, if you accompany it with exercise and other healthy habits, according to the American Cancer Society.

A healthy diet is one that incorporates foods low in saturated fat, cholesterol and sodium, and is rich in fiber and essential fatty acids such as extra virgin olive oil. In addition to fruits, vegetables, cereals, dairy products, nuts, lean meats and blue fish ”, indicates the Spanish Heart Foundation.

Reasons to eat Health Food

As you can see you do not have to make great sacrifices but to convince you we present you more benefits than eating a healthy diet gives your body.

1. It improves the brain

A diet rich in vegetables, fruits, fish, and nuts, such as walnuts or almonds, helps reduce the deterioration of memory , attention, and other brain functions, a study by McMaster University reveals .

2. Provide energy

The body gets energy to carry out its activities from food, so it is important that the diet contains healthy and non-harmful carbohydrates, indicates the University of Sheffield.

3. Protect the heart

Eating healthy foods such as whole grains helps to reduce levels of cholesterol, bad LDL, which is harmful to the heart , to the time that increases good (HDL), says the University of Maryland Medical Center (UMMC) .

4. Keeps the pressure down

Because a healthy diet is low in sodium, it helps to maintain blood pressure at adequate levels, that is, at 120/80 mm / Hg, the UMMC also reports.

5. Reduces stress

Certain foods have the ability to moderate the production of stress-causing cortisol in the body. Some of them are those that contain vitamin C , such as oranges, omega 3 acids, salmon for example, and magnesium.

6. Strengthens the immune system

Eating a healthy diet helps the body to recover from injuries and diseases thanks to the fact that the immune system has obtained the necessary nutrients to be strong, according to the University of Sheffield.

7. Invigorate the bones

Dairy products and some vegetables like kale from healthy diets help strengthen bones , provide adequate amounts of calcium, and prevent osteoporosis, says NYU Langone Medical Center.

8. It helps the digestive system

When consuming many healthy foods, the digestive system works better, it does not have to digest fatty, spicy or unhealthy prepared foods, indicates the University Foundation of San Gil .

Eating a healthy diet is not a matter of fashion, in sum all these benefits will give you more years of life. According to a study by Brigham and Women’s Hospital, following the Mediterranean diet helps people slow down the aging process.

A healthy diet helps protect health and prevent disease . Many studies link the lack of a healthy diet with chronic diseases (cardiovascular, obesity, diabetes, cancer, etc.), thus demonstrating that inappropriate eating is one of the main determining factors in the development of these diseases.

healthy diet  allows our body to function normally on the one hand, to cover our basic physiological needs , and on the other, reduces the risk of short and long-term illnesses. It is not a direct cause-effect relationship, but it does contribute to increasing the risk of the appearance and development of these diseases.

Diseases without healthy eating

On the contrary, a bad diet , with excess saturated fat, salt, sugar and the way of cooking certain foods (fried and battered) are associated with some diseases. According to the WHO, about 2.7 million people die each year from a poor diet, from a low consumption of fruits and vegetables. Some of the diseases that are related to a bad diet are the following:

  1. Diabetes
  2. Cancer
  3. Overweight and obesity
  4. Oral problems.
    1. Fast food, rich in fats and sugars or precooked foods are foods that promote the growth of cariogenic bacteria.
  5. Arterial hypertension
  6. High cholesterol or hypercholesterolemia

A healthy diet is one that helps maintain or improve general health. On the other hand, a healthy diet gives the body essential nutrition made up of macronutrients, micronutrients, adequate calories and liquids.

A healthy diet can contain fruits, vegetables, and whole grains, and includes little or no processed food and sweetened beverages. The requirements for a healthy diet can be met with a variety of foods of plant and animal origin. Although a non-animal source of vitamin B12 is needed for those who follow a vegan diet.

Medical and government institutions publish nutrition guides to educate people on what they should eat to stay healthy. Nutrition facts labels are also mandatory in some countries. The objective pursued is to allow consumers to choose between foods based on the components relevant to health.

The World Health Organization (WHO) makes the following five recommendations regarding food for both populations and individuals:

  • A healthy weight must be maintained by eating only the calories that the body is going to process.
  • Limit fat intake. No more than 30% of total calories must come from fat. It is recommended that unsaturated fats always predominate over saturated fats. Try to avoid trans fat above all else.
  • Eat at least 400 grams of fruits and vegetables per day. A healthy diet also contains legumes (for example, lentils, beans), whole grains, and nuts.
  • Limiting your intake of simple sugars to less than 10% of calories (less than 5% of calories or 25 grams may be even better).
  • Limit salt / sodium from all sources and make sure salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.

If you are in Colombia, specifically looking for a spa day in Medellín, we have good news for you. Nirvana Spa is a center specialized in relaxation and beautification therapies; there you can find from the classic massages, masks, exfoliations; even a personal trainer for your exercise routines. Remember that you can attend alone, with friends, or perhaps it is that couple moment you need and that you can get there.

But the truth is that this is not all, in order to improve your entire quality of life, nurturing your mind by providing relaxation; It also wants to give affection to your body through its beauty treatments and therapies … And if that were not enough, it will also fill your stomach with delicious and nutritious food, placing you on order to specialists in healthy eating to guide your steps in this new healthy life experience.


Psychology Therapy and What are the benefits of Psychology Therapy

For some people, going to the psychologist is synonymous with being a weak person, but in reality, going to psychological therapy can make you a stronger person emotionally, and can provide you with tools to better adapt to difficult situations that may arise in the long run. of your life.

In this article we will see a summary of the main benefits of attending Psychology Therapy, that is, the areas of life in which having the help of psychologists provides well-being.

As we have seen, historically, resorting to professional support for issues related to mental health has been considered a taboo, a fact deserving of stigma. However, over the decades it has been normalizing, for good reason: everyone may need to go to the psychologist eventually, and on the other hand, Psychology Therapy works.

Therefore, going to Psychology Therapy is an act of intelligence and courage , since on many occasions the person who needs help is not aware that they have the problem or avoid facing reality. Many people still do not know when they should think about going to a psychologist, especially due to false beliefs about what Psychology Therapy is and to whom it is directed.

psychotherapist is a mental health professional specialized in the cognitive (thinking), affective (emotions) and behavioral (behavior) areas, and who can help you empower yourself in the face of day-to-day circumstances and improve your quality of life .

Of course, beyond knowing what psychotherapists technically do, it is important to know in what sense this work is beneficial for patients.

Benefits of Psychology Therapy.

1. It helps you feel better

By confronting with a psychotherapist those problems that cause you pain or discomfort, and being able to confidently and freely talk about yourself to someone who does not judge you about your feelings and your repressed experiences, you are letting express your hidden thoughts and feelings, what which is beneficial for well-being .

When you express how you feel and release your emotional charge, you feel relieved. This is known as catharsis , a Greek word that refers to purification and is used in psychology to explain the process of releasing negative emotions.

2. It teaches you tools to manage conflicts

The conflicts are normal in the lives of people and in many cases are necessary for personal growth or living with other individuals. Psychology Therapy sessions teach you new ( more adaptive ) ways to solve problems.

In addition, it can help you perceive conflicts differently, so that they affect you less and you are able to relativize the importance of tense situations. In this way, your way of adapting to the new circumstances of everyday life will be much better and, in general, you will have fewer difficulties in your personal relationships or even in the professional sphere.

3. Helps you change limiting beliefs

With our beliefs and values we give meaning and coherence to our world model. The same situation can be experienced differently by each person. Beliefs help us, in short, to simplify the world around us, and are interpretations of reality and not verified facts.

Some beliefs are maladaptive or limiting and it is necessary to correct them, since these are not innate, we acquire them throughout our lives. Therefore, the psychologist can help you identify, analyze, test and modify them .

4. It helps you live in harmony with yourself and with others

The introspection that is carried out when attending Psychology Therapy allows you to know yourself better and overcome, for example, an existential crisis . In addition, Psychology Therapy is effective for work problems ( burnout , stress, etc.) or relationship problems.

Therefore, Psychology Therapy can help you solve these types of problems, and it is beneficial to find yourself and to relate to others more effectively . This will positively affect your mental health, and allow you to find inner peace and well-being.

5. Confidentiality of sessions

The relationship with the psychologist is confidential and strictly professional. As expressed in the ethical and deontological code of the Official College of Psychologists, the professional of psychology must guarantee the secrecy and confidentiality of everything referred to by those who consult him.

Therefore, everything you say in a therapeutic session will be a secret between you and your therapist. This allows for a relational framework in which very intimate fears can be addressed.

6. Relationship of trust and empathy

In addition to the knowledge and professionalism that the psychologist must show, the environment of trust that is created between the two will allow you to express the problems and feelings that you consider more delicate (and that you would possibly not tell anyone else).

The psychologist will not judge you and, in addition, he has the necessary training to create a good environment of trust and empathy so that you can express yourself without fear.

7. Professional advice

The psychotherapist is an expert in Psychology Therapy, and has extensive knowledge of human behavior , having studied psychology at a regulated university. To get to work as a psychotherapist, it is very possible that you have completed a university postgraduate degree in some specialty (for example, sexology , couples therapy or clinical psychology ), and surely you have acquired the necessary experience to be able to contribute all your knowledge to your benefit.

Psychology Therapy is not telling the problems to a friend or family member, because there is a solid basis (both theoretical and practical) backed by science .

8. Empowers you in the face of life

One of the goals of Psychology Therapy is that the relationship between the therapist and the patient is not one of dependency . Therefore, the psychologist helps you to own yourself and to acquire new skills that will be useful to you on a daily basis.

Attending Psychology Therapy is not waiting for the psychologist to solve your problems, it is learning to accept and love what you are and put the necessary will to change what causes us discomfort or prevents us from growing .

Bonus: Psychology Therapy changes your brain

Neurological studies are finding more and more empirical evidence of the capacity of Psychology Therapy to modify and improve brain structures , achieving a better vital attitude to face the day to day.


Healthy Tips for Healthy Sleep Habits , You must follow

On March 17, World Sleep Day is celebrated with the slogan “Sleep deeply, nurture life.”

In this context, from Innova Asistencial, we provide some tips that may be useful to alleviate your sleep problems and promote good sleep. Failure to do so has many other consequences, not just being tired during the day (headaches, muscle contractions, dental problems)

Tips for well-Sleeping Habits

  1. Maintain an organized sleep schedule, regularize bedtime and wake up.
  2. Avoid sleeping during the day, if only a half-hour nap. If you nap, do so at the same time each day.
  3. Get enough sleep to feel healthy, not spending too much time in bed.
  4. Do not go to bed without sleep.
  5. Calm and comfortable environment.
  6. Dinner should be light, but avoid going to bed hungry.
  7. Maintain a regular schedule for eating, taking medications, hobbies, and other activities. All of them keep adjusted to the time, our internal biological clock.
  8. Read or another sleep-inducing ritual. Do not drink much before bed.
  9. Avoid stimulants, alcohol, and tobacco. Perform regular daily exercise, not before going to bed.
  10. Establish a pre-sleep ritual that relaxes you. For example, taking a hot bath, eating a light meal or 10 minutes of reading.

How many hours of sleep are recommended?

Each person is different and their sleep needs are also different. The number of hours we need to sleep will depend on various factors, such as age. In the newborn, the sleep time is 16 to 18 hours or more; teens need about 9 hours of sleep; an adult, an average of 7-8 hours, and an elderly man sleeps about six and a half hours. As we age, sleep becomes more fragile and more easily interrupted. In any case, and at any age, having an adequate night’s rest is essential to enjoy good health.

Healthy Tips for Healthy Sleep Habits

The following are helpful tips for establishing good sleep habits for your child:

  • Newborns do not have a set day or night schedule for the first few weeks of life. It is best for a newborn to not sleep more than 5 hours at a time in the first 5 to 6 weeks as their small bodies need frequent feeding.
  • Older babies and children should have a nap time and an hour to go to sleep.
  • Start a quiet moment, like listening to quiet music or reading a book 20 to 30 minutes before going to sleep. Television should not be part of a quiet moment.
  • After a quiet moment, follow a bedtime routine, such as changing a diaper, going to the bathroom, and brushing your teeth.
  • Set a time limit for quiet time and routine so it doesn’t get too long and your child knows what to expect before bedtime.
  • Say good night, turn off the light, and leave the room.
  • Safety objects, such as a special blanket or stuffed toy, can be part of your bedtime routine.
  • It is important for children to put them to bed awake so they learn to fall asleep on their own.
  • Babies should not be put to sleep with a bottle. It causes problems with tooth decay and ear infections.

Useful tips for children with bad sleep habits.

Children can easily fall into bedtime habits that are not always healthy habits. The following suggestions can help when a child doesn’t want to go to sleep or has trouble staying in bed:

  • If your child cries, speak calmly and reassure him, “You are fine. It is time to go to sleep.” Then leave the room.
  • Do not give him a bottle or lift him.
  • Extend the time between trips to the room if your child continues. Do nothing but speak calmly and leave.
  • Your child will calm down and sleep if he follows this routine. It may take several nights for your child to get used to the new plan.
  • If your child is used to receiving a large amount of milk at bedtime, start reducing the amount of milk in the bottle from 1/2 to 1 ounce each night until the bottle is empty, and then take it out completely.
  • Sometimes children abandon their sleep routine at night due to illness or travel. Quickly return to good sleep habits when things return to normal.

Sometimes older children go through a period of time when they return to bad sleep habits or develop new problems when going to sleep. Here are some tips to help parents with older children who are having trouble going to sleep:

  • If your child gets out of bed, take him back and warn him that the door will be locked (without a key) for 1 or 2 minutes if he gets out of bed.
  • If your child stays in bed, the door remains open. If your child gets out of bed, the door closes for 2 minutes. Your child may understand that he has control to keep the door open if he stays in bed.
  • If your child gets out of bed again, close the door for 3 to 5 minutes (no more than 5 minutes).
  • Be consistent. Put your child back in bed every time he gets out of bed.
  • When your child stays in bed, open the door and praise your child (for example, “You are doing a great job staying in bed. Good night.”).
  • Your child can be rewarded with a star on a calendar for staying in bed all night. You can give a special award for a certain number of stars earned.

Sleep habits in children from 0 to 3 years old

1. Define a fixed schedule for each routine: for bath, dinner and bedtime. It is about preparing the little one to rest; in this way they will associate these habits with the time to go to bed.

In addition, when establishing a sleep schedule, you will see how when the bedtime approaches, the signs that the dream is coming over will begin to appear in the child and it will be easier to put him to bed.

2. Prepare a balanced dinner . A healthy dinner that includes foods like fruit or milk is essential to help them rest. Avoid drinking lots of fluids or eating stimulating foods like chocolates, for example, before going to bed.

3. Give her a bath before bed. This is a relaxing moment for the child and it is perfect because it will help him fall asleep.

4. Create a conducive environment in your room . The room is the place to sleep and rest, so it is important that it is a quiet place, with the right temperature and light and where there is no room for televisions, computers or games.

If your child doesn’t like to sleep with the light off, you can leave a low-intensity nightlight on.

5. Stay firm in routines . It is not about being extremely strict with the schedules, but about keeping them. You can, for example, set some hours during the week and others for weekends, as long as there is not much time difference between them.

Sometimes children will try to skip these routines with a thousand excuses, try to be consistent with what you are teaching them and, with love and patience, explain that you are not going to agree to their intent.


Detail Step by step guide To invest in Mutual Funds?

A mutual fund is an investment vehicle that captures money from investors, places it in a common stock market and invests it in a diversified way in a series of instruments such as stocks, bonds and other assets. In the Peruvian financial system, most banks offer this product, whose operations are quite simple.

The Mutual Funds and the managers that administer them are conditioned by the norms established in a legal body that regulates these investment instruments, there must also be an operating regulation of the mutual fund and the specific provisions promulgated by the Superintendence of Securities and Insurance. Therefore, the Superintendency is empowered to inspect, without any restrictions, all the books, portfolios and documents of the mutual fund management companies.

Each fund defines its own investment policy that is included in the Internal Regulations of the Mutual Fund and is approved by the Superintendency of Securities and Insurance. From this information, the investor has the ability to make investment decisions in the fund that is adjust to your needs.

Steps to invest in a Mutual Fund

1) To invest in a Mutual Fund? the first thing you should do is inform yourself through the General Fund Administrators? or their agents for the commercialization of quotas and on their web pages, about the types of funds they have and their general characteristics, such as:

  • Fund classification according to CMF regulations.
  • Remuneration of the managing company.
  • Commissions at the time of making the investment or the redemption of the same.
  • Maximum installment redemption payment terms.
  • Background object.
  • Type of investor to whom it is directed.
  • Investment policy.
  • Inherent risks of investments.
  • It is especially important that the management company’s fees and remuneration be reported, since there may be cost differences between funds of the same type.

2) When it has made the decision on the Fund in which it will invest, the administrator must make the internal regulations of the fund available to it and provide it with the respective informative brochure. Then, you must sign the General Fund Agreement.

3) By signing the investment request, the contract is formalized and the conditions established by the instrument are acknowledged. You will receive a confirmation of the operation (proof of contribution).

4) When a person makes contributions to a Fund, he becomes a participant in it, and these contributions are expressed in fund shares, which represent participation in its assets, and there may be different series of shares for the same fund. , all of equal value and characteristics, which must be established in its internal regulations.

5) The investment is made at the time the administrator receives the contribution, which can be made in several ways:

  • Cash or bank sight voucher.
  • Check.
  • When the corresponding transfer is completed, in the case of secondary market transactions.
  • Charge to the current account.
  • Electronic transfer.

6) When your investment is already in force, you can track it by reviewing the path of the share value of the fund (s) or the series of shares of the same fund, in which you invested. This value is published on the website of this service.
Along with this information, you also have access to the Financial Statements, the investment portfolio and all the information that the fund sends to the CMF.

7) Finally, when you decide to withdraw money from the fund, you will talk about “redemption of your quotas”, for which you must send a “redemption request” to the Administrator to make it effective.
In the case of redemption systems and payment of quotas that represent significant daily amounts of the total assets of the fund, they must be established in the internal regulations of the fund. For these purposes, daily significant amounts shall be understood as those determined by the internal regulations.

Mutual Fund Profitability

The profitability will depend on the evolution of the underlying to which the mutual fund is linked , as a general rule the greater the investment risk we obtain the greater profitability, a very common mistake is to think that fixed income always provides profits and this is not always the case, since It will depend on the market prices of the debt, on the evolution of interest rates and on the management capacity of the fund administrator. Investing in mutual funds does not guarantee future profitability (except for guaranteed mutual funds), its profitability is mainly generated by 2 factors:

  • Capital gain or loss: is based when the assets that make up the mutual fund change in value (generating gains or losses)
  • Dividend and interest income: refers to the profits obtained in a mutual fund through the interest or dividends paid by the instruments they hold.

Investment diversification

The main characteristic of a mutual fund is the diversification of the financial values ​​in which it is invested. On the other hand, the union of money contributed by the participants allows the small investor access to products that were not previously available to them. It is a product without expiration and with great liquidity.

Mutual Fund Fees

When a person becomes a participant in a Mutual Fund , their contributions are expressed in installments. When an investor makes a contribution to a Mutual Fund, he is acquiring quotas from that Mutual Fund.

The quota is calculated daily, through it we can assess the profitability of the fund, when a contribution is made to the fund, it is calculated in quotas that have a value. The calculation is made as follows: if we make a contribution of $ 10,000, the day the fee is $ 100, then we obtain $ 10,000 / $ 100 = 100 installments with a value of $ 100, after a while we want to rescue our money, at that time the fund has obtained a return of 8%, which is reflected in the value of the fee that will be $ 108, when withdrawing our money we obtain 100 fees * $ 108 = $ 10,800. With negative returns it is the same process.

In this way, a person can always know how much money they have accumulated in a Mutual Fund simply by multiplying the number of quotas they have by the corresponding value of the quota.

In addition to investing in individual stocks and bonds, many investors have the option of leveraging mutual funds to create their retirement savings or other long-term savings goals. This is not the best option for those interested in short-term trading, but it can help you diversify your investments, maintaining a low cost structure and a specific objective. If you want to invest in mutual funds, take time to research and choose the right option.