Getting in Shape with Simple Measures

Finally, it's springtime! Usually, winter diets are richer in fats and calories, and generally, we move less. Probably, we need to shed some pounds and get back in shape. During this transition period, it's also common to feel tired and fatigued.

Our bodies need to eliminate accumulated toxins, and, in particular, our organs – liver, kidneys, stomach, spleen – need to purify themselves.

A healthy, light, and revitalizing diet is perfect for the seasonal change we are facing.

Here are some tips to purify and, at the same time, re-energize your body:

Water and fluids at will

Water is a vital element necessary for the well-being of body and mind. It's the molecule at the base of bodily fluids and represents the medium in which metabolic reactions occur.

Ideally, drink water at will (at least 1.5 liters), sipping it fresh throughout the day, but for those who can't do it this way, don't worry! Here are some small tricks that can help increase fluid intake:

Water, lemon, and ginger – a detoxifying drink that activates metabolism

Green tea – particularly healthy due to the presence of polyphenols

Herbal teas and infusions – especially birch, dandelion, gentian, rhubarb have a detoxifying and draining action

Drinks to sip warm, lukewarm, or cold; strictly without added sugars

Vegetables and greens that should not be missing

Spinach and rocket

vegetable sources of iron, magnesium, and potassium; preferably consumed fresh, in salads, but also in legume and cereal soups; fresh rocket pesto is excellent for dressing whole grain pasta.

To optimize absorption, it is useful to combine iron-rich foods with those rich in vitamin C, such as kiwi or citrus fruits (also in the form of juices or smoothies).

! Low levels of iron can cause both mental and physical fatigue, as well as loss of appetite, difficulty concentrating, and insomnia.

Artichokes

Liver and bile duct protectors, they have a purifying and diuretic action, excellent source of fiber; they can have a hypocholesterolemic and hepatoprotective action (they regenerate liver cells)

One of the active substances present in them, cynarin, promotes diuresis and improves bile secretion.

Whole grains and legumes

Legumes – beans, lentils, chickpeas, broad beans

Excellent source of energy, they have a low glycemic index; they give a feeling of satiety.

An excellent nutritional characteristic is their perfect balance between carbohydrates and proteins, so much so that they can be considered a single and complete dish, especially if associated with vegetables or greens and small amounts of oily nuts.

their modest energy density and high fiber content make them a fundamental food for those who want to watch their weight (and/or lose weight) without sacrificing taste and satiety

they can be consumed as the main ingredient in soups and stews, but also in salads with fresh vegetables and greens and in combination with whole grains (pasta, rice, spelt, barley)

Whole grains, pseudocereals – spelt, barley, buckwheat, quinoa

Like legumes, they are a precious source of fiber and micronutrients, such as antioxidants, vitamins, minerals.

They have an excellent protein content and a low glycemic index. They are very suitable in the diet of diabetics and in vegetarian and vegan diets.

useful in gastrointestinal well-being; they provide a feeling of satiety due to fiber and prolonged gastric emptying time.

they can be consumed as the main ingredient in soups and stews, but also in salads with fresh vegetables and greens and in association with legumes

More physical activity

From now on, there are no more (bad!!!) excuses not to move: daylight hours increase, and temperatures will be milder. So it's time to reactivate our bodies with constant physical movement.

For spring muscle awakening, a tip for everyone is to increase daily steps. How to count them? Simple! You can use a pedometer (there are many at low cost) or use your Smartphone directly (there are many free pedometer Apps that you can download).

GOALS:

Every day: never go below 4000 steps (a very sedentary person does less than 3000)

5000 steps per day the first week, at least 4 times a week

6000-7000 steps from the second week onwards

to lose body fat and lose weight: 8000-10000 steps per day, at least 4 times a week

Dr. Concetta Mauriello, Nutritionist