Last week we focused on eating more vegetables, introducing fish in the diet and starting a gentle cardiovascular exercise.
This week, I would like you to add to the previous the following changes:
- Drink at least 1.5 litres of water a day. If, like me, you find it hard to drink, set yourself a time. I have an app that reminds me to drink every hour, it is called Let’s drink water!Keeping hydrated is very important first of all because it cleanse the body from the inside. All the toxins are flushed out more easily through urines and sweat, the bowel will work better and the skin will look more radiant.Also, by drinking sufficient water, we will feel more energetic, less tired and also less hungry. Although most people say that everything liquid counts towards the 1.5 litres, I would like you to keep this quantity just in water. If you drink something else, do so in addition to the water. The reason is that any other drink has also “side effects”. For example: tea and coffee, because of the content of caffeine, will actually dehydrate you. Juices are rich in vitamins and minerals, but also contain a lot of sugar and will add very quickly to your calories intake. Milk and milkshakes are nice in flavour, but they also contain a lot of sugar and fat. Not to talk about fizzy drinks, too rich in sugar, about seven spoons per serving, so keep them to a minimum. If you really can’t stand water alone, try adding a dash of lemon or orange, add some mint leaves, or try adding couple of cucumber slices for a refreshing taste.
- Swap white bread, pasta, flour etc. for brown. Brown or whole wheat contain more fibres, vitamins and nutrients than white, this is because they use the entire germ and bran, while white, refined carbohydrates have been deprived from these so important substances. Ironically, many white carbohydrates are then fortified artificially to put back the substances that have been removed! Having more fibres, brown will help keeping the bowel clean, moreover, will keep you full for longer so you will feel less hungry. Ba careful though: not all brown, seeded or granary breads are made entirely with whole wheat flour. Often, a large percentage of white flour is added or molasses are used to give that brown colour that can easily deceive us. Read the ingredients and choose carbohydrates that have as main ingredient whole wheat flour
- Keep exerciseing twice a week. Getting into the habit of exercising takes time so, for now, keep exercising two days a week and don’t feel guilty. It is important though, that in these two days, you make the time to dedicate fully to the exercise: 30 minutes is 30 minutes, no interruptions to check your phone, chit chat or lye on the floor doing nothing. If you are ready to do more, you can increase from 30 minutes to 45 minutes or you could exercise 3 times a week.