Want to start the new season with energy and vitality?
Look no further! Discover our simple yet effective tips for a fresh and healthy start. You deserve a revitalizing back-to-school. Follow Lucile, our nutritionist's practical advice to boost your well-being and make this period a time for positive transformation.
Table of Contents:
- Introduction
- Tip 1: Adopt a protein-packed breakfast to kickstart your day
- Tip 2: Gradually increase your fiber intake for better digestion
- Tip 3: Monitor your blood sugar to avoid fat storage
- Tip 4: Choose healthy fats for your well-being
- Conclusion
- FAQ
Introduction
Back-to-school is the perfect time to renew our goals and adopt healthy eating habits to improve our well-being, body, and vitality. But there's no need to aim for perfection from the start! To help you begin this new step with energy and vitality, here are 4 simple tips from Lucile, our nutritionist, for a successful start. These tips optimize your nutrition, digestion, and help you better manage your weight.
Tip 1: Adopt a protein-packed breakfast to kickstart your day
Breakfast is a key meal that gives your body the fuel it needs to start the day well. By avoiding sugary pastries and opting for a protein-packed breakfast, you stabilize your blood sugar and provide sustained energy. Proteins are essential for the production of dopamine, the neurotransmitter that regulates wakefulness and motivation.
- Recommended options: scrambled eggs with vegetables, Greek yogurt with fruit and seeds, porridge rich in seeds, or a smoothie with protein powder. These foods promote satiety and strengthen your muscles while limiting snacking.
To dive deeper, check out our article: The Ideal Breakfast Guide.
Tip 2: Gradually increase your fiber intake for better digestion
Dietary fibers are essential for optimal digestion and weight regulation. They slow the absorption of carbohydrates, thereby improving satiety and reducing blood sugar spikes. To avoid digestive issues such as bloating or diarrhea, gradually increase your fiber consumption.
- Fiber-rich foods: fresh fruits (like kiwi), vegetables, legumes, nuts, seeds, and whole grains. Incorporating these foods into each meal can improve your body's health and optimize digestion.
Practical tips:
- Introduce vegetables at each meal, starting with them.
- Eat fruits instead of drinking them.
- Eat a handful of nuts before reaching for something sweet.
- Prefer gentle cooking methods (steaming) rather than frying/grilling (which destroy some fibers).
- Choose dark products over white (e.g., white rice vs. brown rice).
Tip 3: Monitor your blood sugar to avoid fat storage
A stable blood sugar level is crucial for maintaining consistent energy and preventing weight gain. A diet rich in processed carbohydrates can cause blood sugar fluctuations, stimulating insulin production and promoting fat storage.
In addition to fiber, here are other tips to maintain stable blood sugar levels:
- Always combine starches with a meal that includes protein and vegetables.
- Minimize food cooking time.
- Limit ground or blended foods like purees or soups that break down fibers.
- Eat more foods cold.
- Consume foods in their least processed form.
- Exercise after meals.
There are many other tips that can change your daily routine. They are grouped in our Low GI Guide ebook.
Tip 4: Choose healthy fats for your well-being
Healthy fats play a crucial role in the proper functioning of your body, especially for the brain and hormones. They also help protect your cells and regulate inflammation. Contrary to popular belief, they don’t cause weight gain when consumed smartly.
- Fats to prioritize: avocados, nuts, seeds, olive oil, and coconut oil. These foods provide essential fatty acids needed for a healthy body. Also, consider including fatty fish such as sardines and mackerel, which are rich in anti-inflammatory omega-3s.
If you follow a plant-based diet, consider supplementing with plant-based omega-3s.
Other tips for a successful start
Besides these 4 main tips, here are a few additional practical tips to maintain your vitality at the start of the season:
- Move regularly: engage in regular physical activity, even moderate ones like walking, to stimulate your metabolism.
- Plan your meals: try batch cooking to prepare your meals for the week. Check out our fall batch cooking ebook.
- Stay hydrated: drink water regularly and opt for natural herbal teas.
- Supplement with vitamins if you’re stressed or your diet lacks variety. Start with this multivitamin.
- Take care of your sleep by establishing a regular routine and fixed bedtimes.
Conclusion
By incorporating these 4 simple and practical tips into your daily routine from the start of the season, you’ll boost your health, improve your well-being, and optimize your energy. Every small action counts for feeling better in your body and mind. Be kind to yourself and start with small adjustments. Take care of your nutrition and get ready to face this new season with vitality and confidence.
FAQ (Frequently Asked Questions)
Which foods are rich in protein for a healthy breakfast?
Opt for eggs, Greek yogurt, seeds, nuts, or protein smoothies for optimal protein intake in the morning.
What effects do fibers have on my body?
Fibers slow the absorption of carbohydrates, stabilize blood sugar, and improve digestion, while also helping with weight management.
How to balance my carbohydrate intake and avoid cravings?
Always pair your starches with proteins and vegetables, and prefer minimally processed foods to maintain stable blood sugar.
Which healthy fats should I choose for a balanced diet?
Avocados, nuts, seeds, and vegetable oils like olive oil or coconut oil are healthy fats that nourish your body while protecting it.
