Gu\u00eda Interactiva de Salud Integral<\/title>\n <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script>\n <script src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js\"><\/script>\n <link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n <link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Inter:wght@400;600;700&display=swap\" rel=\"stylesheet\">\n \n \n \n \n <style>\n body {\n font-family: 'Inter', sans-serif;\n background-color: #FDFBF8;\n color: #4A4A4A;\n }\n .nav-link {\n transition: color 0.3s ease;\n }\n .nav-link:hover {\n color: #4C7C7D;\n }\n .pillar-tab {\n transition: all 0.3s ease;\n border-bottom: 4px solid transparent;\n }\n .pillar-tab.active {\n border-bottom-color: #4C7C7D;\n color: #2C5758;\n }\n .meal-day.active {\n background-color: #4C7C7D;\n color: white;\n }\n .chart-container {\n position: relative;\n width: 100%;\n max-width: 500px;\n margin-left: auto;\n margin-right: auto;\n height: auto;\n min-height: 300px;\n }\n @media (min-width: 768px) {\n .chart-container {\n min-height: 400px;\n }\n }\n <\/style>\n<\/head>\n<body class=\"antialiased\">\n\n <header class=\"bg-white\/80 backdrop-blur-lg sticky top-0 z-50 shadow-sm\">\n <nav class=\"container mx-auto px-6 py-4 flex justify-between items-center\">\n <a href=\"#\" class=\"text-xl font-bold text-[#2C5758]\">Salud Integral<\/a>\n <div class=\"hidden md:flex space-x-8\">\n <a href=\"#pilares\" class=\"nav-link text-gray-600 font-semibold\">Los 4 Pilares<\/a>\n <a href=\"#plan\" class=\"nav-link text-gray-600 font-semibold\">Plan de Acci\u00f3n<\/a>\n <a href=\"#progreso\" class=\"nav-link text-gray-600 font-semibold\">Mi Progreso<\/a>\n <a href=\"#inspiracion\" class=\"nav-link text-gray-600 font-semibold\">Inspiraci\u00f3n<\/a>\n <\/div>\n <button id=\"mobile-menu-button\" class=\"md:hidden text-gray-700 focus:outline-none\">\n <svg class=\"w-6 h-6\" fill=\"none\" stroke=\"currentColor\" viewBox=\"0 0 24 24\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-width=\"2\" d=\"M4 6h16M4 12h16m-7 6h7\"><\/path><\/svg>\n <\/button>\n <\/nav>\n <div id=\"mobile-menu\" class=\"hidden md:hidden px-6 pb-4\">\n <a href=\"#pilares\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Los 4 Pilares<\/a>\n <a href=\"#plan\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Plan de Acci\u00f3n<\/a>\n <a href=\"#progreso\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Mi Progreso<\/a>\n <a href=\"#inspiracion\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Inspiraci\u00f3n<\/a>\n <\/div>\n <\/header>\n\n <main>\n <section id=\"hero\" class=\"py-20 bg-white\">\n <div class=\"container mx-auto px-6 text-center\">\n <h1 class=\"text-4xl md:text-6xl font-bold text-[#2C5758] mb-4\">Transforma tu Vida Despu\u00e9s de los 30<\/h1>\n <p class=\"text-lg md:text-xl text-gray-600 max-w-3xl mx-auto\">\n Descubre c\u00f3mo peque\u00f1os cambios en tus h\u00e1bitos diarios pueden combatir padecimientos cr\u00f3nicos y devolverte la vitalidad. Esta es tu gu\u00eda interactiva para una salud integral.\n \n <\/div>\n <\/section>\n\n <section id=\"pilares\" class=\"py-20\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Los 4 Pilares de tu Bienestar<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">La salud integral se sostiene sobre cuatro fundamentos clave. Explora cada uno para entender c\u00f3mo puedes mejorar tu vida de forma sostenible y equilibrada.\n <\/div>\n\n <div class=\"bg-white rounded-xl shadow-lg p-4 md:p-8\">\n <div class=\"flex flex-wrap justify-center border-b border-gray-200 mb-8\">\n <button data-tab=\"alimentacion\" class=\"pillar-tab active px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83c\udf4e Alimentaci\u00f3n<\/button>\n <button data-tab=\"movimiento\" class=\"pillar-tab px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83c\udfc3\u200d\u2642\ufe0f Movimiento<\/button>\n <button data-tab=\"descanso\" class=\"pillar-tab px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83c\udf19 Descanso<\/button>\n <button data-tab=\"equilibrio\" class=\"pillar-tab px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83e\udde0 Equilibrio<\/button>\n <\/div>\n\n <div id=\"tab-content\">\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n\n <section id=\"plan\" class=\"py-20 bg-white\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Tu Plan de Acci\u00f3n Semanal<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">La teor\u00eda es importante, pero la pr\u00e1ctica lo es todo. Utiliza estas herramientas para implementar f\u00e1cilmente una dieta libre de harinas y l\u00e1cteos en tu d\u00eda a d\u00eda.\n <\/div>\n\n <div class=\"grid grid-cols-1 lg:grid-cols-3 gap-8\">\n <div class=\"lg:col-span-2 bg-gray-50 rounded-xl shadow-lg p-6\">\n <h3 class=\"font-bold text-xl mb-4 text-[#2C5758]\">Planificador de Comidas Sugerido<\/h3>\n <div class=\"flex flex-wrap gap-2 mb-6\">\n <button data-day=\"lunes\" class=\"meal-day active flex-grow px-4 py-2 rounded-lg font-semibold transition\">Lunes<\/button>\n <button data-day=\"martes\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Martes<\/button>\n <button data-day=\"miercoles\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Mi\u00e9rcoles<\/button>\n <button data-day=\"jueves\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Jueves<\/button>\n <button data-day=\"viernes\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Viernes<\/button>\n <\/div>\n <div id=\"meal-plan-content\" class=\"space-y-4\">\n <\/div>\n <\/div>\n\n <div class=\"bg-gray-50 rounded-xl shadow-lg p-6\">\n <h3 class=\"font-bold text-xl mb-4 text-[#2C5758]\">Lista de Compras Esencial<\/h3>\n <ul class=\"space-y-3\">\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Prote\u00ednas:<\/strong> Pollo, pescado, huevos.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Vegetales:<\/strong> Hojas verdes, br\u00f3coli, aguacate.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Frutas:<\/strong> Frutos rojos, manzana, pl\u00e1tano.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Grasas:<\/strong> Aceite de oliva, nueces, semillas.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Sustitutos:<\/strong> Leche de coco, quinoa, arroz integral.<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n\n <section id=\"progreso\" class=\"py-20\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Mide lo que Realmente Importa<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">El \u00e9xito no se mide solo en la b\u00e1scula. Observa c\u00f3mo mejora tu bienestar general con indicadores clave. Ajusta los valores para ver c\u00f3mo evoluciona tu salud integral.\n <\/div>\n\n <div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 items-center\">\n <div class=\"chart-container bg-white p-4 rounded-xl shadow-lg\">\n <canvas id=\"progressChart\"><\/canvas>\n <\/div>\n <div id=\"progress-controls\" class=\"space-y-4 bg-white p-6 rounded-xl shadow-lg\">\n <div>\n <label for=\"energia\" class=\"font-semibold\">Nivel de Energ\u00eda<\/label>\n <input type=\"range\" id=\"energia\" min=\"1\" max=\"10\" value=\"5\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"sueno\" class=\"font-semibold\">Calidad del Sue\u00f1o<\/label>\n <input type=\"range\" id=\"sueno\" min=\"1\" max=\"10\" value=\"6\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"animo\" class=\"font-semibold\">Estado de \u00c1nimo<\/label>\n <input type=\"range\" id=\"animo\" min=\"1\" max=\"10\" value=\"7\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"digestion\" class=\"font-semibold\">Salud Digestiva<\/label>\n <input type=\"range\" id=\"digestion\" min=\"1\" max=\"10\" value=\"4\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"vitalidad\" class=\"font-semibold\">Vitalidad General<\/label>\n <input type=\"range\" id=\"vitalidad\" min=\"1\" max=\"10\" value=\"5\" class=\"w-full\">\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n \n <section id=\"inspiracion\" class=\"py-20 bg-white\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Historias que Inspiran<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">No est\u00e1s solo en este camino. Lee las experiencias de personas que, como t\u00fa, decidieron tomar el control de su salud y transformaron sus vidas.\n <\/div>\n <div class=\"grid grid-cols-1 md:grid-cols-2 gap-8\">\n <div class=\"bg-gray-50 rounded-xl p-8 shadow-lg\">\n <blockquote class=\"text-lg text-gray-700 italic border-l-4 border-[#4C7C7D] pl-6\">\n \"Pensaba que estaba condenada a la medicaci\u00f3n de por vida. Al dejar el pan y los l\u00e1cteos, mis niveles de glucosa se estabilizaron. Ahora tengo m\u00e1s energ\u00eda y mi m\u00e9dico est\u00e1 reduciendo mis dosis. El cambio fue m\u00e1s simple de lo que cre\u00ed.\"\n <\/blockquote>\n <cite class=\"block text-right mt-4 font-bold text-[#2C5758]\">Laura, 45 a\u00f1os<\/cite>\n <\/div>\n <div class=\"bg-gray-50 rounded-xl p-8 shadow-lg\">\n <blockquote class=\"text-lg text-gray-700 italic border-l-4 border-[#4C7C7D] pl-6\">\n \"Me costaba levantarme de la cama. Empec\u00e9 a caminar 30 minutos al d\u00eda y a comer m\u00e1s vegetales. En 6 meses perd\u00ed 10 kilos y ya no necesito medicaci\u00f3n para la presi\u00f3n. Es incre\u00edble el poder de los peque\u00f1os pasos.\"\n <\/blockquote>\n <cite class=\"block text-right mt-4 font-bold text-[#2C5758]\">Juan, 52 a\u00f1os<\/cite>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n <\/main>\n\n <footer class=\"bg-[#2C5758] text-white py-8\">\n <div class=\"container mx-auto px-6 text-center\">\n © 2025 Gu\u00eda de Salud Integral. Un nuevo comienzo para tu bienestar.\n <\/div>\n <\/footer>\n\n <script>\n document.addEventListener('DOMContentLoaded', function() {\n \n const mobileMenuButton = document.getElementById('mobile-menu-button');\n const mobileMenu = document.getElementById('mobile-menu');\n mobileMenuButton.addEventListener('click', () => {\n mobileMenu.classList.toggle('hidden');\n });\n \n const tabsData = {\n alimentacion: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83c\udf4e Nutrici\u00f3n Consciente: El Combustible de tu Cuerpo<\/h3>\n <p class=\"mb-6 text-gray-600\">La base de una buena salud es una alimentaci\u00f3n que nutra y no inflame. Aprende a identificar los alimentos que te restan energ\u00eda y a sustituirlos por opciones deliciosas y saludables. El objetivo es reducir la inflamaci\u00f3n cr\u00f3nica y mejorar tu digesti\u00f3n.\n <div class=\"grid grid-cols-1 md:grid-cols-2 gap-6\">\n <div class=\"bg-red-50 border border-red-200 rounded-lg p-4\">\n <h4 class=\"font-bold text-lg text-red-800 mb-2\">Alimentos a Limitar<\/h4>\n <ul class=\"list-disc list-inside space-y-1 text-red-700\">\n <li><strong>Harinas Refinadas y Gluten:<\/strong> Pan, pasta, galletas. Elevan el az\u00facar en sangre y pueden causar inflamaci\u00f3n.<\/li>\n <li><strong>L\u00e1cteos:<\/strong> Leche, quesos y yogures convencionales. Pueden ser dif\u00edciles de digerir y causar problemas digestivos.<\/li>\n <\/ul>\n <\/div>\n <div class=\"bg-green-50 border border-green-200 rounded-lg p-4\">\n <h4 class=\"font-bold text-lg text-green-800 mb-2\">Alternativas Nutritivas<\/h4>\n <ul class=\"list-disc list-inside space-y-1 text-green-700\">\n <li><strong>Para Harinas:<\/strong> Quinoa, arroz integral, camote, harinas de almendra o coco.<\/li>\n <li><strong>Para L\u00e1cteos:<\/strong> Leches vegetales (almendra, coco), yogur de coco, ghee.<\/li>\n <\/ul>\n <\/div>\n <\/div>\n `,\n movimiento: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83c\udfc3\u200d\u2642\ufe0f Movimiento Inteligente: Fuerza y Flexibilidad<\/h3>\n <p class=\"mb-6 text-gray-600\">No necesitas pasar horas en el gimnasio. El movimiento regular y consciente mejora la sensibilidad a la insulina, reduce la presi\u00f3n arterial y fortalece tu cuerpo. La constancia es m\u00e1s importante que la intensidad.\n <h4 class=\"font-bold text-lg mb-4\">Rutina R\u00e1pida de 15 Minutos (3 veces\/semana)<\/h4>\n <div class=\"grid grid-cols-2 md:grid-cols-5 gap-4 text-center\">\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Sentadillas<p class=\"text-sm\">Fuerza<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Lagartijas<p class=\"text-sm\">Fuerza<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Plancha<p class=\"text-sm\">Core<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Desplantes<p class=\"text-sm\">Piernas<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Caminata<p class=\"text-sm\">Resistencia<\/div>\n <\/div>\n `,\n descanso: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83c\udf19 Descanso Reparador: El Secreto de la Regeneraci\u00f3n<\/h3>\n <p class=\"mb-6 text-gray-600\">Dormir bien es fundamental. Durante el sue\u00f1o, tu cuerpo se repara, consolida la memoria y regula las hormonas del estr\u00e9s y el apetito. La falta de sue\u00f1o puede sabotear tus esfuerzos de salud.\n <h4 class=\"font-bold text-lg mb-2\">Tips para un Sue\u00f1o de Calidad<\/h4>\n <ul class=\"list-disc list-inside space-y-2 text-gray-700\">\n <li>Intenta dormir entre <strong>7 y 8 horas<\/strong> cada noche.<\/li>\n <li>Crea un ritual relajante: un t\u00e9, lectura, meditaci\u00f3n.<\/li>\n <li>Evita pantallas (m\u00f3vil, TV) al menos <strong>una hora antes<\/strong> de acostarte.<\/li>\n <li>Mant\u00e9n tu habitaci\u00f3n oscura, fresca y silenciosa.<\/li>\n <\/ul>\n `,\n equilibrio: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83e\udde0 Equilibrio Mental: Calma tu Mente<\/h3>\n <p class=\"mb-6 text-gray-600\">El estr\u00e9s cr\u00f3nico es un potente inflamatorio que afecta tu digesti\u00f3n, tu sistema inmune y tu metabolismo. Aprender a gestionarlo es tan importante como lo que comes o el ejercicio que haces.\n <h4 class=\"font-bold text-lg mb-2\">T\u00e9cnicas Sencillas de Relajaci\u00f3n<\/h4>\n <ul class=\"list-disc list-inside space-y-2 text-gray-700\">\n <li><strong>Respiraci\u00f3n Profunda:<\/strong> Inhala por 4 segundos, sost\u00e9n 4, exhala por 6. Repite 5 veces.<\/li>\n <li><strong>Mindfulness (5 min):<\/strong> Si\u00e9ntate en silencio y enf\u00f3cate en tu respiraci\u00f3n sin juzgar tus pensamientos.<\/li>\n <li><strong>Paseo en la Naturaleza:<\/strong> Conectar con el entorno natural reduce el cortisol.<\/li>\n <li><strong>Diario de Gratitud:<\/strong> Anota 3 cosas por las que est\u00e9s agradecido cada d\u00eda.<\/li>\n <\/ul>\n `\n };\n \n const tabContainer = document.getElementById('tab-content');\n const pillarTabs = document.querySelectorAll('.pillar-tab');\n\n function updateTabContent(tabName) {\n tabContainer.innerHTML = tabsData[tabName];\n pillarTabs.forEach(t => {\n t.classList.remove('active');\n if (t.dataset.tab === tabName) {\n t.classList.add('active');\n }\n });\n }\n\n pillarTabs.forEach(tab => {\n tab.addEventListener('click', () => {\n updateTabContent(tab.dataset.tab);\n });\n });\n\n updateTabContent('alimentacion');\n\n const mealPlans = {\n lunes: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Huevos revueltos con aguacate y tomate.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Pechuga de pollo a la plancha con esp\u00e1rragos al vapor.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Salm\u00f3n al horno con ensalada verde.<\/div>`,\n martes: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Smoothie de frutos rojos con leche de coco y ch\u00eda.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Frijoles con arroz integral y pico de gallo.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Sopa de calabaza con semillas de calabaza.<\/div>`,\n miercoles: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Avena sin gluten con canela y manzana.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Lentejas guisadas con vegetales.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Ensalada grande con at\u00fan y aceite de oliva.<\/div>`,\n jueves: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Yogur de coco con nueces y frutos rojos.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Carne magra a la plancha con br\u00f3coli.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Crema de esp\u00e1rragos.<\/div>`,\n viernes: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Tostadas de camote con aguacate.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Quinoa con vegetales salteados y garbanzos.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Pescado blanco al vapor con lim\u00f3n y hierbas.<\/div>`,\n };\n\n const mealPlanContainer = document.getElementById('meal-plan-content');\n const mealDayButtons = document.querySelectorAll('.meal-day');\n\n function updateMealPlan(day) {\n mealPlanContainer.innerHTML = mealPlans[day];\n mealDayButtons.forEach(b => {\n b.classList.remove('active');\n if(b.dataset.day === day) {\n b.classList.add('active');\n }\n });\n }\n\n mealDayButtons.forEach(button => {\n button.addEventListener('click', () => {\n updateMealPlan(button.dataset.day);\n });\n });\n\n updateMealPlan('lunes');\n \n const ctx = document.getElementById('progressChart').getContext('2d');\n const progressData = {\n labels: ['Energ\u00eda', 'Sue\u00f1o', '\u00c1nimo', 'Digesti\u00f3n', 'Vitalidad'],\n datasets: [{\n label: 'Tu Progreso Integral',\n data: [5, 6, 7, 4, 5],\n backgroundColor: 'rgba(76, 124, 125, 0.2)',\n borderColor: 'rgba(76, 124, 125, 1)',\n pointBackgroundColor: 'rgba(76, 124, 125, 1)',\n pointBorderColor: '#fff',\n pointHoverBackgroundColor: '#fff',\n pointHoverBorderColor: 'rgba(76, 124, 125, 1)'\n }]\n };\n\n const config = {\n type: 'radar',\n data: progressData,\n options: {\n responsive: true,\n maintainAspectRatio: false,\n scales: {\n r: {\n angleLines: {\n color: 'rgba(0, 0, 0, 0.1)'\n },\n grid: {\n color: 'rgba(0, 0, 0, 0.1)'\n },\n pointLabels: {\n font: {\n size: 14,\n weight: 'bold'\n },\n color: '#4A4A4A'\n },\n ticks: {\n backdropColor: '#FDFBF8',\n color: '#4A4A4A',\n stepSize: 2\n },\n min: 0,\n max: 10\n }\n },\n plugins: {\n legend: {\n display: false\n }\n }\n }\n };\n \n const progressChart = new Chart(ctx, config);\n \n const controls = document.getElementById('progress-controls');\n controls.addEventListener('input', (e) => {\n const sliders = {\n energia: 0,\n sueno: 1,\n animo: 2,\n digestion: 3,\n vitalidad: 4\n };\n const index = sliders[e.target.id];\n if (index !== undefined) {\n progressChart.data.datasets[0].data[index] = e.target.value;\n progressChart.update();\n }\n });\n });\n <\/script>\n<\/body>\n<\/html>\n<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[1],"tags":[],"class_list":["post-44","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/comments?post=44"}],"version-history":[{"count":5,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts\/44\/revisions"}],"predecessor-version":[{"id":69,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts\/44\/revisions\/69"}],"wp:attachment":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/media?parent=44"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/categories?post=44"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/tags?post=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t

\n\t\t\t\t

\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t

\n\n\n \n \n Gu\u00eda Interactiva de Salud Integral<\/title>\n <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script>\n <script src=\"https:\/\/cdn.jsdelivr.net\/npm\/chart.js\"><\/script>\n <link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n <link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Inter:wght@400;600;700&display=swap\" rel=\"stylesheet\">\n \n \n \n \n <style>\n body {\n font-family: 'Inter', sans-serif;\n background-color: #FDFBF8;\n color: #4A4A4A;\n }\n .nav-link {\n transition: color 0.3s ease;\n }\n .nav-link:hover {\n color: #4C7C7D;\n }\n .pillar-tab {\n transition: all 0.3s ease;\n border-bottom: 4px solid transparent;\n }\n .pillar-tab.active {\n border-bottom-color: #4C7C7D;\n color: #2C5758;\n }\n .meal-day.active {\n background-color: #4C7C7D;\n color: white;\n }\n .chart-container {\n position: relative;\n width: 100%;\n max-width: 500px;\n margin-left: auto;\n margin-right: auto;\n height: auto;\n min-height: 300px;\n }\n @media (min-width: 768px) {\n .chart-container {\n min-height: 400px;\n }\n }\n <\/style>\n<\/head>\n<body class=\"antialiased\">\n\n <header class=\"bg-white\/80 backdrop-blur-lg sticky top-0 z-50 shadow-sm\">\n <nav class=\"container mx-auto px-6 py-4 flex justify-between items-center\">\n <a href=\"#\" class=\"text-xl font-bold text-[#2C5758]\">Salud Integral<\/a>\n <div class=\"hidden md:flex space-x-8\">\n <a href=\"#pilares\" class=\"nav-link text-gray-600 font-semibold\">Los 4 Pilares<\/a>\n <a href=\"#plan\" class=\"nav-link text-gray-600 font-semibold\">Plan de Acci\u00f3n<\/a>\n <a href=\"#progreso\" class=\"nav-link text-gray-600 font-semibold\">Mi Progreso<\/a>\n <a href=\"#inspiracion\" class=\"nav-link text-gray-600 font-semibold\">Inspiraci\u00f3n<\/a>\n <\/div>\n <button id=\"mobile-menu-button\" class=\"md:hidden text-gray-700 focus:outline-none\">\n <svg class=\"w-6 h-6\" fill=\"none\" stroke=\"currentColor\" viewBox=\"0 0 24 24\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-width=\"2\" d=\"M4 6h16M4 12h16m-7 6h7\"><\/path><\/svg>\n <\/button>\n <\/nav>\n <div id=\"mobile-menu\" class=\"hidden md:hidden px-6 pb-4\">\n <a href=\"#pilares\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Los 4 Pilares<\/a>\n <a href=\"#plan\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Plan de Acci\u00f3n<\/a>\n <a href=\"#progreso\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Mi Progreso<\/a>\n <a href=\"#inspiracion\" class=\"block py-2 nav-link text-gray-600 font-semibold\">Inspiraci\u00f3n<\/a>\n <\/div>\n <\/header>\n\n <main>\n <section id=\"hero\" class=\"py-20 bg-white\">\n <div class=\"container mx-auto px-6 text-center\">\n <h1 class=\"text-4xl md:text-6xl font-bold text-[#2C5758] mb-4\">Transforma tu Vida Despu\u00e9s de los 30<\/h1>\n <p class=\"text-lg md:text-xl text-gray-600 max-w-3xl mx-auto\">\n Descubre c\u00f3mo peque\u00f1os cambios en tus h\u00e1bitos diarios pueden combatir padecimientos cr\u00f3nicos y devolverte la vitalidad. Esta es tu gu\u00eda interactiva para una salud integral.\n \n <\/div>\n <\/section>\n\n <section id=\"pilares\" class=\"py-20\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Los 4 Pilares de tu Bienestar<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">La salud integral se sostiene sobre cuatro fundamentos clave. Explora cada uno para entender c\u00f3mo puedes mejorar tu vida de forma sostenible y equilibrada.\n <\/div>\n\n <div class=\"bg-white rounded-xl shadow-lg p-4 md:p-8\">\n <div class=\"flex flex-wrap justify-center border-b border-gray-200 mb-8\">\n <button data-tab=\"alimentacion\" class=\"pillar-tab active px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83c\udf4e Alimentaci\u00f3n<\/button>\n <button data-tab=\"movimiento\" class=\"pillar-tab px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83c\udfc3\u200d\u2642\ufe0f Movimiento<\/button>\n <button data-tab=\"descanso\" class=\"pillar-tab px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83c\udf19 Descanso<\/button>\n <button data-tab=\"equilibrio\" class=\"pillar-tab px-4 py-3 text-lg font-semibold w-1\/2 md:w-auto\">\ud83e\udde0 Equilibrio<\/button>\n <\/div>\n\n <div id=\"tab-content\">\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n\n <section id=\"plan\" class=\"py-20 bg-white\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Tu Plan de Acci\u00f3n Semanal<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">La teor\u00eda es importante, pero la pr\u00e1ctica lo es todo. Utiliza estas herramientas para implementar f\u00e1cilmente una dieta libre de harinas y l\u00e1cteos en tu d\u00eda a d\u00eda.\n <\/div>\n\n <div class=\"grid grid-cols-1 lg:grid-cols-3 gap-8\">\n <div class=\"lg:col-span-2 bg-gray-50 rounded-xl shadow-lg p-6\">\n <h3 class=\"font-bold text-xl mb-4 text-[#2C5758]\">Planificador de Comidas Sugerido<\/h3>\n <div class=\"flex flex-wrap gap-2 mb-6\">\n <button data-day=\"lunes\" class=\"meal-day active flex-grow px-4 py-2 rounded-lg font-semibold transition\">Lunes<\/button>\n <button data-day=\"martes\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Martes<\/button>\n <button data-day=\"miercoles\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Mi\u00e9rcoles<\/button>\n <button data-day=\"jueves\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Jueves<\/button>\n <button data-day=\"viernes\" class=\"meal-day flex-grow px-4 py-2 rounded-lg font-semibold transition\">Viernes<\/button>\n <\/div>\n <div id=\"meal-plan-content\" class=\"space-y-4\">\n <\/div>\n <\/div>\n\n <div class=\"bg-gray-50 rounded-xl shadow-lg p-6\">\n <h3 class=\"font-bold text-xl mb-4 text-[#2C5758]\">Lista de Compras Esencial<\/h3>\n <ul class=\"space-y-3\">\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Prote\u00ednas:<\/strong> Pollo, pescado, huevos.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Vegetales:<\/strong> Hojas verdes, br\u00f3coli, aguacate.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Frutas:<\/strong> Frutos rojos, manzana, pl\u00e1tano.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Grasas:<\/strong> Aceite de oliva, nueces, semillas.<\/li>\n <li class=\"flex items-center\"><span class=\"text-green-500 mr-2\">\u2713<\/span> <strong>Sustitutos:<\/strong> Leche de coco, quinoa, arroz integral.<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n\n <section id=\"progreso\" class=\"py-20\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Mide lo que Realmente Importa<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">El \u00e9xito no se mide solo en la b\u00e1scula. Observa c\u00f3mo mejora tu bienestar general con indicadores clave. Ajusta los valores para ver c\u00f3mo evoluciona tu salud integral.\n <\/div>\n\n <div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 items-center\">\n <div class=\"chart-container bg-white p-4 rounded-xl shadow-lg\">\n <canvas id=\"progressChart\"><\/canvas>\n <\/div>\n <div id=\"progress-controls\" class=\"space-y-4 bg-white p-6 rounded-xl shadow-lg\">\n <div>\n <label for=\"energia\" class=\"font-semibold\">Nivel de Energ\u00eda<\/label>\n <input type=\"range\" id=\"energia\" min=\"1\" max=\"10\" value=\"5\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"sueno\" class=\"font-semibold\">Calidad del Sue\u00f1o<\/label>\n <input type=\"range\" id=\"sueno\" min=\"1\" max=\"10\" value=\"6\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"animo\" class=\"font-semibold\">Estado de \u00c1nimo<\/label>\n <input type=\"range\" id=\"animo\" min=\"1\" max=\"10\" value=\"7\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"digestion\" class=\"font-semibold\">Salud Digestiva<\/label>\n <input type=\"range\" id=\"digestion\" min=\"1\" max=\"10\" value=\"4\" class=\"w-full\">\n <\/div>\n <div>\n <label for=\"vitalidad\" class=\"font-semibold\">Vitalidad General<\/label>\n <input type=\"range\" id=\"vitalidad\" min=\"1\" max=\"10\" value=\"5\" class=\"w-full\">\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n \n <section id=\"inspiracion\" class=\"py-20 bg-white\">\n <div class=\"container mx-auto px-6\">\n <div class=\"text-center mb-12\">\n <h2 class=\"text-3xl md:text-4xl font-bold text-[#2C5758]\">Historias que Inspiran<\/h2>\n <p class=\"mt-4 text-gray-600 max-w-2xl mx-auto\">No est\u00e1s solo en este camino. Lee las experiencias de personas que, como t\u00fa, decidieron tomar el control de su salud y transformaron sus vidas.\n <\/div>\n <div class=\"grid grid-cols-1 md:grid-cols-2 gap-8\">\n <div class=\"bg-gray-50 rounded-xl p-8 shadow-lg\">\n <blockquote class=\"text-lg text-gray-700 italic border-l-4 border-[#4C7C7D] pl-6\">\n \"Pensaba que estaba condenada a la medicaci\u00f3n de por vida. Al dejar el pan y los l\u00e1cteos, mis niveles de glucosa se estabilizaron. Ahora tengo m\u00e1s energ\u00eda y mi m\u00e9dico est\u00e1 reduciendo mis dosis. El cambio fue m\u00e1s simple de lo que cre\u00ed.\"\n <\/blockquote>\n <cite class=\"block text-right mt-4 font-bold text-[#2C5758]\">Laura, 45 a\u00f1os<\/cite>\n <\/div>\n <div class=\"bg-gray-50 rounded-xl p-8 shadow-lg\">\n <blockquote class=\"text-lg text-gray-700 italic border-l-4 border-[#4C7C7D] pl-6\">\n \"Me costaba levantarme de la cama. Empec\u00e9 a caminar 30 minutos al d\u00eda y a comer m\u00e1s vegetales. En 6 meses perd\u00ed 10 kilos y ya no necesito medicaci\u00f3n para la presi\u00f3n. Es incre\u00edble el poder de los peque\u00f1os pasos.\"\n <\/blockquote>\n <cite class=\"block text-right mt-4 font-bold text-[#2C5758]\">Juan, 52 a\u00f1os<\/cite>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n <\/main>\n\n <footer class=\"bg-[#2C5758] text-white py-8\">\n <div class=\"container mx-auto px-6 text-center\">\n © 2025 Gu\u00eda de Salud Integral. Un nuevo comienzo para tu bienestar.\n <\/div>\n <\/footer>\n\n <script>\n document.addEventListener('DOMContentLoaded', function() {\n \n const mobileMenuButton = document.getElementById('mobile-menu-button');\n const mobileMenu = document.getElementById('mobile-menu');\n mobileMenuButton.addEventListener('click', () => {\n mobileMenu.classList.toggle('hidden');\n });\n \n const tabsData = {\n alimentacion: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83c\udf4e Nutrici\u00f3n Consciente: El Combustible de tu Cuerpo<\/h3>\n <p class=\"mb-6 text-gray-600\">La base de una buena salud es una alimentaci\u00f3n que nutra y no inflame. Aprende a identificar los alimentos que te restan energ\u00eda y a sustituirlos por opciones deliciosas y saludables. El objetivo es reducir la inflamaci\u00f3n cr\u00f3nica y mejorar tu digesti\u00f3n.\n <div class=\"grid grid-cols-1 md:grid-cols-2 gap-6\">\n <div class=\"bg-red-50 border border-red-200 rounded-lg p-4\">\n <h4 class=\"font-bold text-lg text-red-800 mb-2\">Alimentos a Limitar<\/h4>\n <ul class=\"list-disc list-inside space-y-1 text-red-700\">\n <li><strong>Harinas Refinadas y Gluten:<\/strong> Pan, pasta, galletas. Elevan el az\u00facar en sangre y pueden causar inflamaci\u00f3n.<\/li>\n <li><strong>L\u00e1cteos:<\/strong> Leche, quesos y yogures convencionales. Pueden ser dif\u00edciles de digerir y causar problemas digestivos.<\/li>\n <\/ul>\n <\/div>\n <div class=\"bg-green-50 border border-green-200 rounded-lg p-4\">\n <h4 class=\"font-bold text-lg text-green-800 mb-2\">Alternativas Nutritivas<\/h4>\n <ul class=\"list-disc list-inside space-y-1 text-green-700\">\n <li><strong>Para Harinas:<\/strong> Quinoa, arroz integral, camote, harinas de almendra o coco.<\/li>\n <li><strong>Para L\u00e1cteos:<\/strong> Leches vegetales (almendra, coco), yogur de coco, ghee.<\/li>\n <\/ul>\n <\/div>\n <\/div>\n `,\n movimiento: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83c\udfc3\u200d\u2642\ufe0f Movimiento Inteligente: Fuerza y Flexibilidad<\/h3>\n <p class=\"mb-6 text-gray-600\">No necesitas pasar horas en el gimnasio. El movimiento regular y consciente mejora la sensibilidad a la insulina, reduce la presi\u00f3n arterial y fortalece tu cuerpo. La constancia es m\u00e1s importante que la intensidad.\n <h4 class=\"font-bold text-lg mb-4\">Rutina R\u00e1pida de 15 Minutos (3 veces\/semana)<\/h4>\n <div class=\"grid grid-cols-2 md:grid-cols-5 gap-4 text-center\">\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Sentadillas<p class=\"text-sm\">Fuerza<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Lagartijas<p class=\"text-sm\">Fuerza<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Plancha<p class=\"text-sm\">Core<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Desplantes<p class=\"text-sm\">Piernas<\/div>\n <div class=\"bg-gray-100 p-4 rounded-lg\"><p class=\"font-semibold\">Caminata<p class=\"text-sm\">Resistencia<\/div>\n <\/div>\n `,\n descanso: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83c\udf19 Descanso Reparador: El Secreto de la Regeneraci\u00f3n<\/h3>\n <p class=\"mb-6 text-gray-600\">Dormir bien es fundamental. Durante el sue\u00f1o, tu cuerpo se repara, consolida la memoria y regula las hormonas del estr\u00e9s y el apetito. La falta de sue\u00f1o puede sabotear tus esfuerzos de salud.\n <h4 class=\"font-bold text-lg mb-2\">Tips para un Sue\u00f1o de Calidad<\/h4>\n <ul class=\"list-disc list-inside space-y-2 text-gray-700\">\n <li>Intenta dormir entre <strong>7 y 8 horas<\/strong> cada noche.<\/li>\n <li>Crea un ritual relajante: un t\u00e9, lectura, meditaci\u00f3n.<\/li>\n <li>Evita pantallas (m\u00f3vil, TV) al menos <strong>una hora antes<\/strong> de acostarte.<\/li>\n <li>Mant\u00e9n tu habitaci\u00f3n oscura, fresca y silenciosa.<\/li>\n <\/ul>\n `,\n equilibrio: `\n <h3 class=\"text-2xl font-bold mb-4 text-[#2C5758]\">\ud83e\udde0 Equilibrio Mental: Calma tu Mente<\/h3>\n <p class=\"mb-6 text-gray-600\">El estr\u00e9s cr\u00f3nico es un potente inflamatorio que afecta tu digesti\u00f3n, tu sistema inmune y tu metabolismo. Aprender a gestionarlo es tan importante como lo que comes o el ejercicio que haces.\n <h4 class=\"font-bold text-lg mb-2\">T\u00e9cnicas Sencillas de Relajaci\u00f3n<\/h4>\n <ul class=\"list-disc list-inside space-y-2 text-gray-700\">\n <li><strong>Respiraci\u00f3n Profunda:<\/strong> Inhala por 4 segundos, sost\u00e9n 4, exhala por 6. Repite 5 veces.<\/li>\n <li><strong>Mindfulness (5 min):<\/strong> Si\u00e9ntate en silencio y enf\u00f3cate en tu respiraci\u00f3n sin juzgar tus pensamientos.<\/li>\n <li><strong>Paseo en la Naturaleza:<\/strong> Conectar con el entorno natural reduce el cortisol.<\/li>\n <li><strong>Diario de Gratitud:<\/strong> Anota 3 cosas por las que est\u00e9s agradecido cada d\u00eda.<\/li>\n <\/ul>\n `\n };\n \n const tabContainer = document.getElementById('tab-content');\n const pillarTabs = document.querySelectorAll('.pillar-tab');\n\n function updateTabContent(tabName) {\n tabContainer.innerHTML = tabsData[tabName];\n pillarTabs.forEach(t => {\n t.classList.remove('active');\n if (t.dataset.tab === tabName) {\n t.classList.add('active');\n }\n });\n }\n\n pillarTabs.forEach(tab => {\n tab.addEventListener('click', () => {\n updateTabContent(tab.dataset.tab);\n });\n });\n\n updateTabContent('alimentacion');\n\n const mealPlans = {\n lunes: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Huevos revueltos con aguacate y tomate.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Pechuga de pollo a la plancha con esp\u00e1rragos al vapor.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Salm\u00f3n al horno con ensalada verde.<\/div>`,\n martes: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Smoothie de frutos rojos con leche de coco y ch\u00eda.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Frijoles con arroz integral y pico de gallo.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Sopa de calabaza con semillas de calabaza.<\/div>`,\n miercoles: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Avena sin gluten con canela y manzana.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Lentejas guisadas con vegetales.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Ensalada grande con at\u00fan y aceite de oliva.<\/div>`,\n jueves: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Yogur de coco con nueces y frutos rojos.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Carne magra a la plancha con br\u00f3coli.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Crema de esp\u00e1rragos.<\/div>`,\n viernes: `<div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Desayuno:<\/h4>Tostadas de camote con aguacate.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Comida:<\/h4>Quinoa con vegetales salteados y garbanzos.<\/div><div class=\"bg-white p-4 rounded-lg shadow-inner\"><h4 class=\"font-bold\">Cena:<\/h4>Pescado blanco al vapor con lim\u00f3n y hierbas.<\/div>`,\n };\n\n const mealPlanContainer = document.getElementById('meal-plan-content');\n const mealDayButtons = document.querySelectorAll('.meal-day');\n\n function updateMealPlan(day) {\n mealPlanContainer.innerHTML = mealPlans[day];\n mealDayButtons.forEach(b => {\n b.classList.remove('active');\n if(b.dataset.day === day) {\n b.classList.add('active');\n }\n });\n }\n\n mealDayButtons.forEach(button => {\n button.addEventListener('click', () => {\n updateMealPlan(button.dataset.day);\n });\n });\n\n updateMealPlan('lunes');\n \n const ctx = document.getElementById('progressChart').getContext('2d');\n const progressData = {\n labels: ['Energ\u00eda', 'Sue\u00f1o', '\u00c1nimo', 'Digesti\u00f3n', 'Vitalidad'],\n datasets: [{\n label: 'Tu Progreso Integral',\n data: [5, 6, 7, 4, 5],\n backgroundColor: 'rgba(76, 124, 125, 0.2)',\n borderColor: 'rgba(76, 124, 125, 1)',\n pointBackgroundColor: 'rgba(76, 124, 125, 1)',\n pointBorderColor: '#fff',\n pointHoverBackgroundColor: '#fff',\n pointHoverBorderColor: 'rgba(76, 124, 125, 1)'\n }]\n };\n\n const config = {\n type: 'radar',\n data: progressData,\n options: {\n responsive: true,\n maintainAspectRatio: false,\n scales: {\n r: {\n angleLines: {\n color: 'rgba(0, 0, 0, 0.1)'\n },\n grid: {\n color: 'rgba(0, 0, 0, 0.1)'\n },\n pointLabels: {\n font: {\n size: 14,\n weight: 'bold'\n },\n color: '#4A4A4A'\n },\n ticks: {\n backdropColor: '#FDFBF8',\n color: '#4A4A4A',\n stepSize: 2\n },\n min: 0,\n max: 10\n }\n },\n plugins: {\n legend: {\n display: false\n }\n }\n }\n };\n \n const progressChart = new Chart(ctx, config);\n \n const controls = document.getElementById('progress-controls');\n controls.addEventListener('input', (e) => {\n const sliders = {\n energia: 0,\n sueno: 1,\n animo: 2,\n digestion: 3,\n vitalidad: 4\n };\n const index = sliders[e.target.id];\n if (index !== undefined) {\n progressChart.data.datasets[0].data[index] = e.target.value;\n progressChart.update();\n }\n });\n });\n <\/script>\n<\/body>\n<\/html>\n<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[1],"tags":[],"class_list":["post-44","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/comments?post=44"}],"version-history":[{"count":5,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts\/44\/revisions"}],"predecessor-version":[{"id":69,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/posts\/44\/revisions\/69"}],"wp:attachment":[{"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/media?parent=44"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/categories?post=44"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/comienzonuevo.com\/index.php\/wp-json\/wp\/v2\/tags?post=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}