Useful tips for the fall and winter period from a nutritional specialist
Moveline's nutritional specialist Viola Romanuk is in a rush to take care of you, dear friends! She has prepared for you a small but very useful list of recommendations for the fall-winter period to stay healthy, happy and cheerful.
And we are happy to share these tips, but first let us remind you who Viola is and why you can trust her. Viola is a certified nutritional specialist. She graduated from the Institute of Nutriciology and Naturopathy, where she earned her degree. She studied nutriciology at the courses at Riga Stradins University, and also took nutricology courses at Nature's Sunshine Health Academy. And she continues to improve her knowledge in the field of nutritionology by reading various literature and studies, participating in international health forums and conferences.
Viola's mission is to help people find health, energy, and harmony with nature. Thanks to her deep knowledge of the healing properties of foods, nutraceuticals, and body biochemistry, she knows not only how to improve well-being, but also how to solve numerous chronic issues and can teach people how to live a better quality of life.
Tips for the fall-winter period
Fall and winter are the seasons when nature falls asleep, what leave a residue of bitterness on people as well - they become less active, try not to leave the house and eat more because of the lack of solar energy. So how to spend this time properly and with benefit for the body?
🕐🥗 Adhere to a dietary regimen
Create the conditions of three meals a day, maximum one snack and the last meal should be 2-3 hours before bedtime. Eat breakfast necessarily in the first hour after waking up, if there is no appetite, you can eat either collagen with fiber or high quality protein with enzymes: fiber, protein of plant origin, which is easily digested.
❌🍕 Eliminate fast carbohydrates
Avoid in the diet an abundance of fast carbohydrates, starchy vegetables, exclude sugar: no more than 5% of daily calories. Forget about flour, especially baked goods made of wheat flour. We do not need such harmful products as sauces, semi-finished products, it is better to focus on food of vegetable origin - as much fiber, greens and vegetables. Do not forget about protein, both animal and plant origin, and moderate use of saturated fats. Be sure to control portion sizes.
🧘♀️💤Sleep and physical activity are important
Follow a sleep schedule. It is important to go to bed before 11:00 pm. This shouldn't be a problem because it gets darker outside earlier and there's nothing to stop you from falling asleep, right? Observe physical activity, a minimum of 20 minutes, but preferably 60 minutes of moderate to high intensity exercise per day. Change from a sedentary lifestyle, to an active one. Pilates, stretching, dancing, or the fitness gym will be suitable - whatever you like best.
📴 Say “No” to screens
Limit screen time not only on your computer, but also on your phone. Yes, the feed won't swipe itself, but it's better to choose quality sleep or sports. Limit doesn't mean “take away”, everything in moderation.
🌶 Add some spice to your life
You can improve the gastrointestinal tract by including spices and herbs in your diet. In the fall and winter period, this is very important. You can use onion, garlic, turmeric, coriander, cinnamon, cardamom, cayenne pepper, parsley, cumin and ginger.
💧 Drink enough water
We must drink water, not just for fun, but in proportion: 30 ml per one kilogram of body weight. In the morning, after waking up, drink two glasses of warm water, and during the day drink only warm water.
✅ A teaspoon of chlorophyll once a day
I highly recommend drinking your first glass of water in the morning with a teaspoon of chlorophyll. It is a powerful detoxicant. It removes toxins, heavy metals, triggers the gastrointestinal tract and thanks to it there is healing of mucous membranes in the entire tract.
Make an appointment for a consultation with Viola on the Moveline healthy activities online platform!