The first day of 2018 and Chinese New Year festivities have come and gone. How are you with your New Year’s Resolutions—especially those that involve eating healthy, working out more, and achieving and maintaining a more fit body? If you’re still struggling to keep those specific resolutions but would really need to, especially now that summer is here and beach trips are piling up, here are some strategies from Dietitian-Nutritionist Cheshire Que that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1. Move. All that daily inactivity is the biggest health hazard. Desk jobs, long commutes, and too much time spent on Facebook and Netflix are about as fattening as a steady diet of bacon and hotdogs. So stand up and just go—walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip—the list of activities you can do is endless! Mindful movement can offset all the sitting you can’t avoid and may help you burn more calories each day. Also stop using your period as an excuse not to get active. Just make sure to use quality sanitary pads so you are worry-free and fully protected from leaks. Changing your pad every four to five hours helps ward off bacterial growth that causes odor. Jeunesse Anion* pads ensure you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp are gentle on skin and hold a superior amount of liquid so nothing can stop you during that time of the month.
2. Get your beauty sleep. At least eight hours of sleep a day do a world of good to your mood, memory, and immune system. On the other hand, lack of sleep contributes to weight gain and obesity.
3. Go easy on sweets and fried food. You’ve had too much during the holidays, and now is the time to detox. Regulate your calorie intake and minimize junk food in your life—think fried, sweet, and salty food. Excessive amounts also make you cramp and bloat, and may cause a sudden rise and fall on your sugar levels, especially before and during your period, which can in turn affect your mood.
4. Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. And because they’re high in fiber, vitamins, and antioxidants, they help increase your satiety, making you feel full in just a few, smaller servings. Regular bowel movement, especially during your red days, also keep you light and less bloated. Forget drastic and fad diets; instead, stock up on these veggies that are highly recommended by the dietitian-nutritionist:
- Ampalaya, which is rich in iron and has insulin-like properties that help control blood glucose
- Malunggay and other dark, leafy veggies, which are also rich in iron that boosts and promotes good mood & combats fatigue
- Carrots, which are high in Vitamin A, giving you healthy, glowing skin
- Kangkong or Chinese Spinach, which is packed with a high amount of calcium, for stronger bones
- Chayote, which is full of fiber, thus promoting digestive health, and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up and maintain your meal plan to success. This encourages you to consume fewer calories and provide the motivation you need each day.
5. Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed, too. An iron supplement may help prevent iron deficiency anemia, especially when you have heavy menstrual flow. Take multivitamins that have all the necessary vitamins, including calcium for strong bones and folate for a healthy heart and sound mind.
*Jeunesse Anion has several variants: Ultra Day Non-wing, Ultra Day Pad, Ultra Night Pad, All-night Pad, and panty liner to help every woman to go through her period with ease and comfort. It’s available at Watsons, selected Mercury Drug and South Star Drug outlets, SM Department Store’s Health and Beauty section, Robinsons Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. For more health tips, visit jeunesseanion.com. For inquiries, email firstname.lastname@example.org or call (02) 4701294.