Good Lifestyle

While staying at home, it's good in terms of slowing downcoronavirusThis can absolutely cause tension on our health. ConfidentHow much food we eat andHow much we are moving our body is important at one hour like this, especially if you learn to cook for the first time for the first time. However, while these things are important, it can also cause anxiety. What can eat healthy for your body really mean? What are some of the healthy habits you should cultivate right now?

To answer our questions, we turned to some dietitians recorded for their knowledge on how to eat healthier. Not only forlosing weight (Even if it's always a plus), but alsoto feelYour best during this time. Healthy consumption tips for appear on how to stop snacks all the time, here's what some of these experts had to say.

"The structure is the key at this time," says Rachel Paul, PhD, RD ofBest body. "Define time to wake up, start working, [for] your meals and snacks, do you exercise and go to bed."

"You can always prepare meals, even if you do not leave the house," says Paul. "Cut the vegetables, cook your proteins and my starches. Even if you want to make your meals just before eating, make this preparation will make it easier to select a healthy option. Do this on Sundays and Wednesdays to keep your food fresh."

"Try to build your meals and snacks around a vegetable, protein and a starch source," saysCasey Seiden MS, RD, CDN, DCS. "When possible, try to order and buy complex sources of carbohydrates, thus reflect on whole wheat pasta or chickpeared peas, brown rice, beans, quinoa, farro or oatmeal . All types of vegetables can work - fresh, canned and frozen! Proteins, freezing chicken, turkey burgers, beef and fish are a good way to preserve fresh purchases, but to have Eggs, cheeses and canned fish can also be excellent sources. "

"I think many of us have a lot of difficulty with how many times eating and my best advice is to use this time to try to set in your hunger signals," says Seiden. "If you eat more weight without feeling physically hungry, try having other non-food activities that you can participate, such as reading, logging, home organization or painting of your Nails. "

"Think about sipping green tea throughout the day," says Crystal Cascio, RDN and health coach for theAnticancanal lifestyle program. "Green tea is rich in epigallocatechin (EGCG) gallate that has been judged by antiviral activity and has anti-inflammatory properties to maintain your healthy immune system."

RELATED: Learn how to exploit the power of tea to lose weight.

"I know you've heard about it several times, however, I can not insist on this issue for quarantine," says Cascio. "Fruits and vegetables contain flavonoids - beneficial plants compounds - that can help you reduce inflammation. Inflammation plays a role in many, if not all, diseases and diseases. Rich fruits and Flavonoid vegetables include, and are not limited to, the following: apples, onions, tomatoes, oranges, nuts and seeds, berries, green vegetables, herbs such as parsley, celery, etc. Curcuma and green tea are also rich in flavonoids. "

Cascio recommends you to eat 5 to 7 servings of vegetables a day and 2 to 3 servings of fruit. She says that foods rich in vitamin C, in particular, are an ideal place to start. "The fruits and vegetables high in vitamin C include citrus, red peppers, green pepper, strawberries, tomatoes, Brussels sprouts, broccoli, cantaloupe, cauliflower, spinach and peas Greens, "says Cascio.

"One of the easiest things to do to boost nutrition and improve the immunity of your body is to keep fresh vegetables or frozen hand to steam and engage in any meal", sayNutritional twinsLysse Lakatos, RDN, CDN, CFT and Tammy Lakatos Shams, RDN, CDN, CFT. "If neither are available, low in sodium without added sodium canned vegetables can work also (as an alternative, you can rinse canned vegetable salt regularly). If you or order in Italian, Mexican, Chinese, American or any other food, there is no easier way to rise of fiber, antioxidants, phytonutrients and vitamins and to do. using kitchen staples like eggs, pasta or rice, you can add vegetables to omelets, burritos, pizza, pasta, soups, stews, stir-fries and more ".

"Many people have olive oil in their pantry and they pour this healthy oil for the heart generous in their pans for cooking and on their salads without thinking," say the Twins Nutrition. "Each tablespoon adds 120 calories. So it's easy to add 500 calories to 500 calories in a day of oil, which could lead to weight gain book every week. Oil spritzing on food can prevent 5 pounds from accumulating on the size of a person during a month. If you are looking to lose a few pounds, this small change can make a big difference. "

Having fresh produce that reaches its final stage? Jeni Hollifield, RDNHealthyGroceryGirl.com recommends throw in something you are cooking. "Make your product is on the spoils point in stir-fries, soups and roast in the oven for a quick side!

While it is tempting to work near your snacks throughout the day, try to avoid it by setting up a workplace outside your kitchen. "To avoid snacking throughout the day, keep a regular schedule of food and make sure to work in a room away from the kitchen," said Hollifield.

"Zinc is a trace element that is essential for immune health, including having antiviral properties," says Cascio. "Think about eating zinc-rich foods, including beans, plain yogurt, almonds, pumpkin seeds, cashews, whole grains such as oatmeal, peas and fish. Zinc is also in other animal based foods, including lean meats such as poultry. The goal of getting the most of your zinc from plant sources, as they provide you with other beneficial compounds for immune health in plants such as flavonoids. you can also use zinc lozenges may provide protective effects in the upper respiratory tract ".

"Bouillon bone is becoming very popular, but has been around for thousands of years," says Jan Wellmann, a Health Integrative Nutrition Coach (INHC) with certification of Integrative Nutrition Institute. He is also the co-founder and CEOWaveLife Technologies USA. "It is full of collagen, which helps digestion and gives your immune system a boost. The gelatin in the broth repair bone of our intestinal mucosa and reduces inflammation. »

"Fermented foods antibodies extend help to protect and fight diseases, thus providing a boost to our immune system," said Wellmann. "The existing flora acts as a protective intestines and produces little as antioxidants that cleanse the body and improve digestion. "Wellmann suggests consuming foods and fermented beverages likekombucha,Sauerkraut, andtempeh.

"Emphasize healthy fats such as lawyers, nuts, olive oil, coconut oil, melted butter, grass fed, high pasture meats, And the whole food cool as much as possible during self-isolation, "Wellmann says. "Do not forget aboutMoisturize with strong water. "

"Dry products such as oatmeal, lentils and pasta of whole grains and cereals can be excellent sources of fiber, iron and magnesium, and some cereals are also enriched with vitamin D," saysSusan Bowerman, MS, RD, and Senior Director for Nutrition Worldwide Education and Herbalife Nutrition Training. "The most important feature is to ensure that you buy" whole grains "to get full profit, to read the labels carefully. »