The nutritionist Florencia Jenkins, and the personal trainer Rodolfo A. Guajardo, teach us how to lead a healthy lifestyle with good habits, paying attention to the two most important aspects for an effective set-up: nutrition and training.
Diets Fitness Exercises Food Health
The time of year comes when the heat starts and we show more of our body, whether in our daily life or when we go to the beach or the pool and we must put on our bikini. As in every season, the difficulties begin to see us in shape, and the reality is that it is never too late to propose a change of habit that is beneficial for our health. Below, we give you the keys to the two main aspects that will allow you to see results: an adequate food plan and add physical activity to our life.
Nutritionist Florence Jenkins explains that it is important to start talking about “nutrition education”, “eating plans” or “healthy dietary changes” that last over time, instead of the well-known “diet”.
The nutrition specialist points out that the vast majority of people seek the quick, the magic, but the reality is that only the changes of gradual and sustainable food habits over time are those that will allow us to take those extra pounds and sustain that low weight in the long term.
The nutrition specialist developed a healthy diet plan to begin weight loss, detoxify the body and, fundamentally, begin to acquire positive changes in nutrition.
The ideal is to increase the consumption of fresh foods such as fruits and vegetables; accompanying them with lean proteins: meat and chicken, removing the visible fat even before cooking, eg: chicken skin. It is important to increase the consumption of fish and egg white preparations such as omelettes, eg: vegetable omelettes using only egg whites or 1 yolk and 2-3 whites, low-fat cheeses (remember that the harder the cheese, the more fat and sodium) has) and puddings.
Make a good selection of carbohydrates; choose whole grains, legumes, oats, fruits and avoid the consumption of refined or white flour and carbohydrates; cookies, biscuits, croissants, masses of pizza and empanadas, cakes, stuffed pasta, batter (especially outside your home) and pre-fried. Also, we must reduce consumption of alcohol, sugary drinks and bad fats such as butter, cream, achuras. Good quality fats such as nuts (almonds, nuts, etc.) are good to incorporate, taking into account not to exceed in quantity, for its caloric value.
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In times of events and outings, which tend to increase at this time, it is important to try not to get hungry to these appointments. We can eat a fruit or have a soup before leaving our house.
A good idea is to incorporate to our breakfasts and snacks the so-called detox smoothies, with green fruits and vegetables, preferably. Eg: pear and spinach or pineapple, cucumber, lemon and ginger. They could also be liquefied with beetroot, carrot and orange. In addition, we could try pancakes made with egg whites, mixed with a little instant oatmeal or wheat bran and strawberry chips.
At lunches and dinners, we must reduce or avoid white or refined flours; and increase the consumption of lean proteins and vegetables and fruits. Let our plate always have color. If our dishes are usually without much color, eg: meat with potatoes or rice; empanadas, pizza, pasta, we are lost from the nutritional point of view.
Another fact to keep in mind is not to let more than 4 hours go by without eating, to avoid getting to the next meal starving and there our body probably asks us for sweets and flours instead of healthy foods.
It is important to plan our food day, to avoid falling into the masses, the empanada, the tartita bought outside, that although it is called “light tart”, the filling probably has a lot of fat and hidden calories.
See also: The end of a myth: scientists say that pasta does not make you fat
It is essential to increase water consumption during the day. We must start and end the day ingesting water. For those who find it hard to consume water, we can replace them with flavored water made by us, eg water with lemon or / and orange / grapefruit, cucumber and ginger. We have to return to the natural, and reduce the consumption of commercial and carbonated juices, even the light ones, which although they do not have calories, have a lot of sodium and also stimulate the desire to eat sweet afterwards.
Healthy breakfasts and snacks:
- Pear and spinach smoothie: Place in a blender 1-2 pears + 1 bunch of fresh raw spinach. Optional: can be added to the
Healthy breakfasts and snacks:
- Pear and spinach smoothie: Place in a blender 1-2 pears + 1 bunch of fresh raw spinach. Optional: some almonds or 1 tablespoon of seeds and sweetener (preferably stevia) can be added to the smoothie. Add water until the ingredients are covered and liquefied.
- Infusions: Ex: green tea with a little bit of grated ginger + 2-3 rice crackers with low-fat white cheese + optional low-fat or natural yogurt.
- Pancake by mixing the following ingredients: 2-3 egg whites + 1 tablespoon of instant oatmeal + strawberry chips + vanilla essence and optionally a piece of baking powder. Cook in a pan. You can accompany infused green tea or natural flavored water with a slice of lemon, cucumber and ginger.
Look also: 10 foods that detoxify the body
- Omelette Capresse: with 1 yolk + 2-3 clear or only light + 1 feta cheese lean + tomato and basil. You can accompany with salad cabbage and carrot.
- Wraps filled with wok vegetables with tenderloin or chicken: Use as wrap the lettuce nasturtium.
- Green salad, cherry tomatoes + tuna or salmon. Optional: you can add 2 tablespoons of corn or brown rice.
- Grilled salmon with green leaf salad.
- Warm vegetable salad: like peppers, green onions, zucchini and roasted eggplant and cus.
- Zucchini stuffed with lean ground beef and vegetables. Bake gratin with thin feta cheese.
See also: The foods indicated to get the juice out of exercise
What kind of training do I follow to get fit in the summer?
The personal trainer Rodolfo A. Guajardo teaches us what physical activity we should practice to fine-tune our set-up: “The most important thing is to choose an activity that we are comfortable with, so as not to abandon it over time, and also, we can perform with a certain continuity, this would be 3 to 4 times a week, the ideal is to alternate training with different sports or we can combine them with the exercises that we like the most, always with the aim of not getting bored or tired. ”
Among the options we can choose are cycling or spinning, running, swimming, weights, aerobics, step, cardiobox, elliptical, aquafitness. In general, any sporting activity will do us good.
Running is the easiest option for anyone, we do not need to access a gym, for example, to carry out this activity. We just have to put on comfortable and appropriate clothes, slippers and go outside or to an outdoor space. When practicing this sport we have to be careful with injuries, and we should always choose to run on soft terrain such as grass, to reduce the effects of rebounding. Hard surfaces, such as asphalt, are not recommended.
The bicycle has a lower risk of injury in relation to running and almost all of us have one in our house. Why not use it to go to work? To go out for a walk? Cycling involves using the most important muscles of the body and alternates, active periods with moments of rest. It is a very complete activity: it burns calories; reduces cholesterol, flaccidity and cellulite; strengthens the muscles, lowers blood pressure, improves the functions of the circulatory system, among other benefits.
Swimming is also a highly recommended activity for these times and is one of the most complete, since multiple muscles are worked, both in the lower train and in the upper body train. They burn fat, tone muscles, and help prevent sagging. Also, good results are obtained, in a short time, at the cardiovascular level.
Look also: 5 keys to not abandon physical activity
Lifting weights. While it was considered an exercise for men, this has changed over time. Lifting weights is for both men and women, and brings many benefits to our health. It is a good way to work and tone all muscle groups, increase caloric expenditure, improve blood circulation, reduce cholesterol, among other benefits.
Participate in collective classes. The collective classes can also be our allies when it comes to getting fit, as it is a fun way to exercise. In almost all of them we will work in the same way the cardiovascular and muscular component.