Did you know? Debunking myths about nutrition and 3rd ROUTINE
This week we are celebrating. On the occasion of World Nutrition Day , celebrated last Tuesday, May 28, we at the #vidasaludableanaissa challenge team wanted to clarify some curiosities on this topic. Would you like to know some of the most established nutritional myths? So we will debunk some that you surely thought were correct. Let's get started!
Fruit at night makes you fat
One of the main myths and one of the most deep-rooted. Surely at some point you have believed, or someone around you, that eating fruit after 5 pm makes you fat, but do foods vary the number of calories throughout the day and increase their caloric load in the evening? Not at all. Fruit is a food group rich in fiber, minerals, vitamins and water . A perfect food for a healthy diet either in the morning or at night . Its high fiber content gives us a feeling of satiety and helps us regulate blood sugar levels.
If we talk about the amount of sugar it contains, we must say that this sugar combined with the set of nutrients mentioned above is a healthy sugar . We call it intrinsic sugar, that is, naturally present in foods.
We must bear in mind that a juice, even if it is natural, NEVER REPLACES A PIECE OF FRUIT and is not as healthy as the whole fruit. This is because when we prepare a juice we are breaking the matrix of the food, that is, we remove the fiber and all the sugar naturally contained in the fruit, which with the other nutrients was healthy, we convert it into a totally free sugar that is absorbed very quickly in the body, so it is no longer healthy. In addition, to make a juice we need at least 2-3 pieces of fruit, on the other hand if we eat it whole we do not consume more than one, so the concentration of sugar will be lower.
It is recommended to eat fruit before meals so that we feel full more easily and reduce the amount of food we eat.
Breakfast is the most important meal of the day
A half-truth . We have always believed that if we eat a big breakfast we will perform better at work or, in the case of children, at school and studying. We torment people who habitually skip breakfast by categorically stating over and over again that if they don't eat breakfast their body will not function properly.
Following this recommendation , we fill our daily life with products specially formulated for breakfast, which are nothing more than sugary, greasy foods, high in calories and with little interesting nutritional content . We are referring to biscuits, margarines, jams, sugary breakfast cereals, milk with cocoa which is nothing more than brown sugar, etc.
Breakfast can be a very interesting meal as long as we choose the right, healthy products. Therefore, if we are not going to choose healthy products that provide us with nutrients, breakfast will not be so important .
A good breakfast option is toast with 100% whole wheat bread with vegetables, extra virgin olive oil, vegetable patés such as hummus or guacamole, eggs (scrambled, omelette, fried), natural yogurt with sugar-free muesli, nuts, berries and of course fruit.
Dairy is necessary for bone health
Of course, milk and dairy products such as yogurt, cheese, kefir, etc. are an undeniable source of calcium. But what if I told you that this mineral is found in other foods?
The dairy group was considered interesting for calcium supply when there was not so much food processing. But nowadays, we have turned natural foods into processed foods by adding sugars and sweeteners to all of them. Countless products have been created that are specially formulated to prevent osteoporosis in exchange for a good handful of sugar in them.
Although we may think it is impossible, there are alternatives (and vegetables!) that provide us with a lot of calcium . It is important to consume green leafy vegetables such as spinach, chard and kale. We also find this mineral in cauliflower and legumes . Eating seeds such as sesame, nuts such as almonds and dried fruits such as dried figs will help us to provide calcium.
Eating this type of food combined with 15 minutes of sun a day (on walks) to synthesize vitamin D, reduce salt consumption and increase physical exercise will help us to properly absorb calcium.
Nutrition and exercise to achieve your goals
After telling you some of the myths we hear most in our daily lives, here we present the 3rd EXERCISE ROUTINE of our #healthylifeanaissa challenge ! Come on, get active!
https://www.youtube.com/watch?v=77cJgw1D9bI&t=31sWe are now in the 3rd week of our challenge and there are already people who have sent us their comments saying that they have already started to notice the benefits of leading a healthier lifestyle: they sleep better, they feel lighter, with more vitality... although it is also true that there are those who have told us that the muscle aches have been tough. Most of them also tell us that they never thought that with so little equipment and with such a small investment of time they could do 'so much' exercise.
Well, we are back to present you our third training routine, this time focused on the lower body .
A total of 6 strength exercises for the lower body muscles linked by a very complete transition exercise called Jumping Jacks . This transition exercise helps us keep the heart rate elevated and increase the exercise rate.
In short, in just 12 minutes you will be able to do a significant amount of exercise focused on the muscles of the glutes and legs.
In this week's challenge we propose two alternatives, which, in the worst case, will take you 17 minutes! You can see that it can be done while finishing preparing dinner. Also, remember that you can even split them up and make them in small 6-minute blocks, which makes our challenge even easier to carry out. Below, we present the two suggestions for this week:
- Alternate the 3 routines that we have proposed to you so far , so that each day we do a different one. When we have done all 3, on the fourth day we start the cycle again and repeat it.
- Mix up the routines and do one round of routine 1, one round of routine 2, and one final round of the new routine, each day.
We attach the template for the 3rd training routine with the names of the exercises and two new suggestions regarding healthy nutrition.
Come on, don't give up, every step you take in the right direction is infinitely greater than all the good wishes and thoughts! Don't wish for it, go for it!
Are you following the #anaissahealthylife CHALLENGE ? We'd love for you to tag us in your photos and videos doing the challenge using this hashtag!
