Since the Alarm State was decreed, a couple of weeks ago, we have been forced to stay at home, leading a more sedentary life and being more exposed to problems such as anxiety that can lead us to have bad habits.
But, at a time when the whole world cares about health and maintaining a strong immune system is so important, what is the point of locking ourselves up at home to eat junk food and watch the hours go by on the couch? None! Do you want to take care of yourself during quarantine? Heed the advice of a professional, Dietitian-Nutritionist Mari Olivares!
Forget about 'fattening or not fattening', worry about your health
Leading a sedentary life and a poor diet makes your immune system (and that of your family) suffer. Mari Olivares recommends us to forget about the classic 'fattening or not fattening', "we have to talk about health, lack of sun and therefore Vitamin D, sedentary lifestyle and the impact of ultra-processed on our health". In these moments, where there can be a lot of anxiety and the situation is very difficult for many people, controlling all these issues is key. In addition, we have to be more positive: "We have the opportunity to reduce stress, learn to manage emotions, enjoy your hobbies, play sports, learn to eat healthy ... Because now we cannot make excuses for lack of time."
Set yourself realistic and achievable goals
These days Mari Olivares continues working (better said, 'teleworking'): "My patients need more professional guidance than ever to continue with their healthy lifestyle." In addition, the specialist warns that "you have to be careful because now we see a bombardment of information and proposals on social networks and not everything works for everyone, so in my consultations I propose challenges and tools that work but adapting to the needs of each one of my patients because if the goals are not realistic and achievable we will get the opposite effect, more frustration. " You can request virtual consultation by mail comerycantar.nutrición@gmail.com.
Do you want to join a healthy lifestyle and have a strong immune system? These are the main recommendations of the Dietitian-Nutritionist Mari Olivares:
The key: your shopping list
The most basic thing that we have to take into account when we go to the supermarket is to avoid ultra-processed foods (choose real food) especially (and not as an excuse) if you have children at home because their health and diet are not different from yours. Choose long-lasting, canned, frozen foods and a lot of fruit and vegetables are essential.
In addition, Mari Olivares explains that: "Do not have at home what you do not want on your plate", that is, if you have anxiety and you are trying not to eat these insane products, it is better not to have them at home to avoid temptations.
And of course you have to plan meals. It is much easier to think one day that you have to eat than to ask yourself the same question every day, so before we can also look at new recipes and buy what we need. "It is a good opportunity to look at recipes with vegetables or, why not try a sugar-free chocolate coca maria?", He explains.
Be careful with "I know the theory"
Mari Olivares warns that there are a series of errors that we think we are doing well but not and during this quarantine they have become more pronounced: "The base of the diet is usually low-quality carbohydrates (breakfast bread, such as rice, pasta or noodles, eating some sandwich, cereals or sponge cake and already at dinner if that we put vegetables) this makes the foods rich in proteins, vitamins and minerals move, which are precisely those that nourish you, those that defend you from diseases and that get your state of health, stay behind. "
Therefore, the nutritionist recommends that we increase the consumption of legumes (from two to four times a week), eat eggs (it is a perfect dinner to combine with everything, even daily) and, if you are not a vegetarian, we can vary the protein intake with different types of fish and meat. We cannot focus on cold cuts and ultra-processed products.
Did you know that Vitamin D activates immunity through the production of anti-viral substances?
These days that we do not leave the house, we may have a Vitamin D deficiency and that is why it is important to take advantage if you have a terrace or balcony so that we can get a little sun.
Mari Olivares tells us that "it is vital to monitor the consumption of Zinc and Vitamin D at this stage since the latter deficit is very frequent due to our lifestyle (few outdoor activities and games) and this is basic to our system immune".
Habits to avoid
We already know what we have to do, but what do we have to avoid?
Don't eat out of boredom
It is important to learn to manage pecking moments all day at home and for that it is important not to have food or unhealthy temptations because eating uncontrollably can be very harmful.
Avoid eating to "relieve" anxiety / stress
This stage is difficult to manage, but not impossible. Hold on to what you can do, as Mari Olivares explains, "choose foods that you like and of quality, play sports and start practicing meditation, you will notice the difference and remember that if stress decreases, anxiety decreases."
Don't sit all day
Avoid spending many hours sitting. If you work from home, try to dedicate a single space for these hours so that you can disconnect when you're done. Change your posture and alternate standing (lectern or high table) with the hours sitting.
To finish, our Dietitian-Nutritionist Mari Olivares quotes the words of a renowned psychologist such as Patrícia Ramírez: “When you focus on anticipating the negative, you neither protect your emotions nor solve what does NOT depend on you”.
In times of health crisis, your diet is essential to keep strong and be able to resist or fight against COVID-19, but also so that your mind is clear and calm.
If you need professional advice, you can request your consultation online with Mari Olivares via mail comerycantar.nutrición@gmail.com
Contact Dietitian-Nutritionist Mari Olivares
| Avinguda del Trenc d'Alba, n ° 5 (Time Training Center) View in Google Maps | |
| 676990377 | |
| Av. L'Alcúdia, 8 (Nuttraining - Benissa) View in Google Maps | |
| From Monday to Friday from 08: 30h to 20: 00h | |
| nutricionmariolivares.es | |
| nutcomerycantar | |
| nutcomerycantar | |
| comerycantar.nutricion@gmail.com | |
| "Salud" |
