We are FCC - Nº15

amount of protein, important after practising sport, but it will help you not to introduce additional fat into your body. They say that the secret is in the variety, so do not stop alternating meat products with white and blue fish, eggs and vegetables. Quinoa is rich in protein, is very satiating and serves as a garnish for any dish. Tip: it is important to know how the food we eat affects us depending on how we cook it. The trick is in the olive oil and in not abusing it in the frying pan. A grilled steak is always a good option. As for the vegetables, steaming them will help us maintain our figure. 3 Have breakfast and maintain a full stomach throughout the day Intense days in front of the computer, or even meetings with our colleagues, also consume a lot of energy. Our body needs it to perform well during the day, from the time we get up early until night time. The body has to warm up and it is essential to maintain our energy levels throughout the day. Therefore, it is important to have at least five meals a day, with breakfast being the most important one. It is not a legend, since it will kick-start our organism. In your diet, you must not forget the dairy products: a glass of milk or even coffee with milk will provide the amount of sufficient calcium that your body needs. If you can eat yogurt or some cheese, the result will also be optimal. Tip: avoid snacking between meals so you don’t get used to introducing food that your digestive system doesn’t need. To do this, try to chew your food well and adjust the proportions of the food you eat. This will help you not to feel the need to sink your teeth in at times that are certainly unnecessary. On the other hand, don’t do it in front of the computer and try to chew slowly and not eat your food in only 10 or 15 minutes. 4 Exercise, the best ally for cold weather What many would perhaps understand as a practice that would hinder the strength and energy of our organism throughout the week, others take it as something they cannot do without in order to get ahead each week. Exercise is important and if there is something that provides energy every day, besides food, it is a good route on a bicycle, half an hour running before going to work, or even a great walk. Fight laziness with an activity that motivates you or that you can combine with your routine. If you also want to lose weight, it should not be missing from your habits, and it will improve your self-esteem, giving you encouragement and vitality. Tip: If you don’t like to go out running, or you simply resist getting between four walls with machines and weights, take advantage of the opportunity to warm up on the street and go for a bike ride, don’t use public transport as much as possible and go up and down stairs whenever you can. Going to the swimming pool or dancing are also two good options. You should know that if you practice any kind of physical activity intensely, the cold outside helps to burn energy more quickly and effectively than inside. 5 Rest and sleep enough hours While it is important to exercise and avoid excess fats and sugars, since they do not provide any benefits, it is also important to respect the hours of sleep. We don’t always get to rest when we sleep. Health authorities recommend that adults sleep an average of 7 to 8 hours a day. In fact, sleeping also consumes calories and helps to establish a balance with all the physical and mental activity that we exercise during the day. Trick: new technologies distract our brain at night, especially before sleeping. Falling asleep, especially with the aim of resting, will be easier if you stop using your cell phone, tablet or computer, at least two hours before going to bed. Also, try not to do it with a full stomach, since the digestive process is more agile when the whole body is active. Getting enough sleep and rest will also prevent stress and anxiety during the day, physiological reactions that also weaken our defences. Oh, and this is not advice, it’s an obligation. DON’T FORGET TO GIVE YOURSELF A TREAT at least once a week. A good pizza, a good hamburger, a good ounce of chocolate, a slice of cake, or a glass of wine or beer with your friends will help you keep the balance with the rest of the habits you’ve worked hard to maintain throughout the week. In addition, it will allow you not to develop a feeling of frustration and you will be able to stay in the same line for a long time, enjoying this moment as if it were a reward. W E L L N E S S W E L L N E S S 45