Don't let the lavish New Year's tables you've been dreaming of become your nightmare! It is possible to stay in shape after the new year with just a few simple steps.
• Purify your digestive system
Fiber-rich cauliflower, leek, zucchini and cabbage, such as high antioxidant vitamins and minerals, are possible.
Vegetables will help both your digestive and excretory systems function smoothly, and therefore physical
purification.
• Hydrate your body
With the cooling of the weather. The body's need for water also decreases. However, at least 1.5-2 liters of water per day will help both accelerate your metabolism, which has started to slow down, and relax your digestive system. If you have difficulty consuming enough water, you can support your fluid needs with low-sugar
compote, freshly squeezed fruit juices, buttermilk and unsweetened herbal teas.
• Love your liver.
Your liver is part of your body's natural detoxification system. Although alcohol, caffeine,
refined sugar, saturated fats and medications wear out the liver, you can have a healthier liver by consuming liver-friendly foods such as artichokes, celery and carrots.
• Listen to your body's needs
Before you start eating, pause for a few seconds and ask, "Do I really need this food?" Thinking like
maybe it will help you avoid a big mistake you might make. The most important question you should ask yourself before consuming a food you love is "What is my hunger and satiety level?" should be. This way, you won't have to struggle with excess weight in the following months
• Take a deep breath
Oxygen is the most important source for cleaning and nourishing your cells. Take deep breaths several times a day to cleanse your body.
Oxygenation of the body makes a visible difference not only in your physical but also in your mental state. It relaxes you, ensures your inner and outer
peace and prevents you from feeling tired.
• Relax
Your mental health is directly related to your general health condition. That's why keeping your family's stress level low is to play games with your children, hug, do yoga.
Physical activities such as exercise and meditation minimize your stress level and help you have a younger and more dynamic body.
• Stay away from unhealthy weight loss methods
With the relaxation of the holiday, there may be an increase in the foods consumed, and therefore in your weight.
Do not try to lose your post-New Year's excess weight quickly with fad diets or slimming products sold in the market.
. Because every weight you lose quickly will come back at the same speed. You can reach your ideal weight without any difficulty with a 'healthy nutrition program' consciously prepared for you under the control of a dietitian
.
• Plan your day
As the days start to get shorter, your meal patterns may be disrupted. With your summer habits, dinners may shift to late hours, or you may be hungry and want to eat more at one meal. Long-term fasting situations can cause irregularities in blood sugar and decreases in metabolic rate. Eating small and frequent meals is also very important during this period.
You should make sure to eat 6 meals a day and not stay hungry for more than 4 hours.
Purifying menu
• Breakfast options
• 1 glass of semi-skimmed milk with 2 tablespoons of oat bran + 1 egg + 1
portion of fresh fruit
• With 1⁄2 glass of fruit puree 1 glass of semi-skimmed milk + 2 slices of whole grain
bread + 1 slice of low-fat cheese
• 1 cup of green tea + cheese omelet prepared with 1 egg + 1 portion of fresh
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fruit + 1 slice of rye bread
• 1 bowl of yoghurt and whole grain breakfast cereal + 1 portion of fresh fruit + 2-3 pieces
walnuts or 7-8 pieces almonds
• Snack options
• 1 cereal bar
• 1 portion of fresh fruit
• 1 glass of low-fat yoghurt
• 4-5 dried apricots/ 5-6 prunes
• 1 bowl of fruit salad
• 7-8 hazelnuts/almonds
• p>
• 1 glass of vegetable juice
• Lunch/Dinner options
• 1 portion of zucchini or purslane salad with walnuts, yoghurt + 1 slice of whole grain bread
• 1 portion of olives high-fat vegetable dish + 1 slice of whole-wheat bread + 1⁄2 bowl of low-fat
yoghurt
• 1 bowl of soup + 1 portion of meat-vegetable dish + 1 glass of buttermilk
• 1 portion of pasta with vegetables + low-fat salad prepared with seasonal greens + 1⁄2
bowl of yoghurt
• 1 portion of turkey breast + 3-4 spoons of whole wheat rice pilaf + Salad
• Seasonal salad with 80 g diet tuna + 1 slice of whole grain bread
• 1 portion of grilled or steamed fish + baked low-fat potatoes and greens
salad
• 1 portion of grilled meatballs + 3-4 tablespoons bulgur pilaf + Tzatziki
Energy store: Vegetable soup
Ingredients
• 2 tablespoons of olive oil
• 2 medium-sized, finely chopped onions
• 3 cloves of garlic
• 1 teaspoon of powdered turmeric
• 1.5 bowls of cooked or 1 can of canned chickpeas
• 2 bowls of vegetable broth, 1 bowl of chicken broth
• 250 g of spinach
• 1 ⁄4 bowls of chopped fresh coriander leaves
• 2 tablespoons of fresh dill
• Salt, black pepper
Preparation
Finely chopped onions and sauté the garlic in the pan. Before the garlic turns brown, add turmeric and chickpeas, add vegetable broth and let it boil. Add the spinach and let it boil again
. After it starts to boil, reduce the heat and cook for another 3 minutes. Add
coriander leaves and dill on top. Season with spices and serve.
Dyt. Ayşegül ÖZTÜRK
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