Everything starts from the way we eat.

While in lockdown, it is vital to keep our body and mind healthy and that isn’t just limited to doing exercise or reading, but also to the way we eat. It is very easy to succumb to the pasta and pizza life, but if you want to get out of this quarantine in shape and ready for the world, you gotta do a bit more effort.

Today, our friend and nutritionist Claudia Jimenez will give you a few basic tips to stay healthy while confined.

On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick (and this is happening very often nowadays, huh?!).

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take towards keeping your immune system strong. By this point you all probably know which activities and good habits we are talking about, but here’s another friendly reminder:

  • Workout daily. Move your body!  It doesn’t matter how: Yoga, fitness, surfskate in your garage or patio, running in the corridor… Force yourself to do some sport everyday, you won’t regret. You’ve got some examples of exercises you can do at home on our Instagram TV 😉
  • Sunbath. Some of us live in places where the Sun doesn’t come out as much as we would like, but it’s important to try and get at least 10-15min of Sun per day. This sole action will boost your Vitamin D.
  • Sleep enough time. Nothing new, buddy, get from 7 to 9 hours sleep per night and you will keep a strong immune system.
  • Moderate the screen time. Most of us are probably spending 24h at our homes and it’s very easy to get abducted by the several screens we live with. Well, don’t. Looking at screens for several hours alter the pattern of the biological clockwork program in the body.
  • Get at least 10min of fresh air and ventilate your home everyday.
  • Maintain a good hygiene. Increase the times you wash your hands and do so for 20 seconds to kill most of the bacteria stucked in your skin. This is, in fact, one of the most important points you should follow seen the current global situation.
  • Eat well. 

Before going to the supermarket, check your current provisions and make a shopping list. Let’s avoid food waste.

What does a healthy shopping list include?
⁃ Fruits & Vegetables (Try to buy fresh and local)
⁃ Whole grains, tubers and nuts
⁃ High quality protein (vegan or animal)
⁃ Hygiene and home products (but come on, don’t buy all the existing toilet paper)

The following scheme is an example of the ideal daily food intake you should eat from each category. Of course, the quantity changes depending on your body mass, the amount of sport you practice per day and many more factors. Each body is a whole different world. For this example we chose the profile of  an adult individual with a normal BMI and whom practice sports moderately. 

For a more accurate profiling we definitely recommend you to contact with an specialist. Perhaps Claudia can help you with this matter 😉

Take time to cook a healthy meal. Don’t choose always the easy options like pasta, pizza or canned food.

Are you out of ideas? You can use this scheme as a base to create your own recipes:

And this is it for today! 

We hope you found this information useful! 

Stay Home, Stay Healthy