Coronavirus: Don't gain weight this Quarantine!
Cecilia Basurto, a specialist in Clinical and Sports Nutrition, shares with us the 5 essential tips to start
When we realize that because of confinement, we spend long periods sitting down and that our daily walks have the distance from the room to the kitchen, and from the kitchen to the living room, many people are attracted by the idea of making a change of habits and start eating healthier.
However, within this motivation, we find the first obstacle: We don't have healthy food in the cupboard or in the refrigerator and not to mention the freezer. Then you realize that to eat and be healthier; it is not enough to want to, you have to do it.
Cecilia Basurto, a specialist in Clinical and Sports Nutrition, shares with us the 5 essential tips to start:
1. Get organized: First of all, check what you already have in your kitchen. We recommend eliminating all those foods that cause you temptation and that in a moment of "anxiety" end up sabotaging your goal. There are plenty of days when you crave junk food, but if you don't have it on hand, you'll end up eating a fruit or vegetable.
Throwing away and wasting food that represents a temptation for you is not recommended either, so don't waste it! You can share it with your co-workers, family, neighbors, or friends. But remember that this first step is very important. It's that simple: I don't have it, I don't eat it.
2. Make a list: Plan and design a weekly menu. Write down what dishes and foods you want to eat in the next few days. Very important: Calculate how much fruit and vegetables you will eat. Estimate at least 2 to 3 pieces of fruit and 2 to 3 cups of vegetables a day. It is not just a matter of cutting down on junk food, but of increasing healthy food.
Just like in the old school, make a list of the grocery store so you can stick to it. Be careful: Don't go to the supermarket hungry! You'll be craving food in the aisles, and you'll most likely buy it on impulse: I don't buy it, because I eat it.
3. Smart store: We've all been known to buy fruits and vegetables, and when we want to eat them, they're already rotten. To avoid throwing away your money and your healthy intentions, we highly recommend (and this is key) that you come from the supermarket or as soon as possible you can organize your food. That is to say, wash, disinfect, puncture, and portion everything you are going to eat during the week.
You are 70% more likely to eat more fruits and vegetables if they are ready. For example, cut and store pineapple, melon, papaya, etc. in Tupperware or sealable bags. And also, wash and disinfect vegetables (spinach, lettuce, broccoli, tomato, apples, strawberries, etc.)—that which is more practical works better.
4. Time is money: Preparing your food will be very useful. Define one day a week to prepare some essential meals in advance, and thus facilitate their consumption. We recommend that you leave your meals prepared for several days. Example: broths, salads, proteins, soups, vegetables, rice, beans, etc.
5. Patience and perseverance: The last and most important advice. Remember that a habit is achieved by repeatedly doing the same thing for at least 21 days. In the first two weeks, be more patient with yourself, it is normal that at first your body and mind miss the old habits.
In eating as in life, "if you fall, get up quickly." Your mind can be your friend or your enemy in any goal you set. If you want to achieve it, start by believing in yourself.
Remember that the fewer processes the product has, the more natural, healthier, and economical it is because it went through fewer hands.
Nutritionist Cecilia Basurto recommends these basics that you can't forget on your shopping list:
|
Option |
Benefits |
Tips |
|
Natural Legumes: Beans, lentils, chickpeas, beans, edamame, etc. |
Excellent source of vegetable protein, economical, high in fiber, provide iron and energy. |
Keep them in resealable or refractory bags, and they remain perfect for 3 to 4 months. Prepare them with garlic, onion, tomato, cilantro, or chili to give them a rich flavor. |
|
Fresh fruits: Orange, tangerine, pear, apple, pineapple, melon, papaya, banana, strawberries or berries, grapes, peach, grapefruit, etc. |
Source of Vitamin C that gives you energy during the day helps eliminate toxins and regulates the appetite with its large amount of vitamins, minerals, and antioxidants. |
Ideal to consume between meals or as a dessert. Choose the ones that are in season because they will be fresher and cheaper. |
|
Fresh vegetables: Cucumber, green leaves, broccoli, carrot, pumpkin, green beans, asparagus, chayote, cactus, tomato, etc. |
Ideal for weight control because they have no calories, help your digestion, and speed up your metabolism. They prevent diseases and are 80% water. |
Wash and disinfect before use. Cut and store to be more practical at the time of consumption. |
|
Healthy proteins: Egg, chicken, fish, turkey breast, Greek yogurt, cheeses: fresh, panela cottage, cottage cheese, turkey, milk, lean red meat, soy, tofu, legumes, etc. |
They reduce your appetite because they give a feeling of satiety, nourish your muscles, regulate sugar levels, and improve hormones and antibodies. |
Prepare them grilled, roasted, steamed, or baked so that they do not include fat. Avoid frying, dipping, and breading. |
|
Healthy fats: Avocado and Olives. Vegetable oils: Olive, avocado, grape, canola, coconut. Vinaigrettes and Oilseeds such as peanuts, almonds, nuts, pistachios, chia, linseed |
They provide Omega 3, improve concentration and mood, prevent cardiovascular diseases, and moisturize skin and hair due to their high content of Vitamin E. |
Use a handful of oilseeds as a snack to avoid cravings. Use olive oil for raw dishes, not for frying. |
|
Drinks: Natural, mineral or Jamaica water, unsweetened teas, soluble or ground coffee. |
Increases physical performance eliminates toxins through urine and decreases anxiety. |
Buy a thermos or bottle that motivates you to be drinking water and keep it waxed. Avoid sugary drinks. |
|
Unrefined Cereals: Corn tortilla, baked toast, multigrain bread, pasta or brown rice, oatmeal, quinoa. Tubers such as potato, sweet potato, and corn. |
Source of energy that favors digestion due to its fiber content. It improves muscles and skin because they contain zinc, phosphorus, and Vitamin B. |
Always choose the integral and most natural ones. Avoid those with added sugar and moderate the amount of consumption. |
|
Seasonings: Garlic, pepper, grain salt, basil, rosemary, mint, fine herbs, oregano, chilies. |
It accelerates the metabolism, provides smell and taste in food. |
Avoid refined salt and choose grain salt. To improve and vary the flavor of your dishes, prefer chili and natural sauces. |
The choice of foods we buy and consume plays a fundamental role in maintaining a constant weight and also in keeping our Immune System strong. If you want to know more about it, follow these 3 simple tips:
And remember: Get tested!
Where can I get a test for COVID-19 in Los Cabos? Visit our link to find more information about it.
Why is COVID-19 testing important? COVID-19 testing is an important way to protect your family, your community, and yourself.
It will save lives!
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