Eating healthy: 8 tips from a celebrity nutritionist

On December 5, GUM hosted the first and unique master class on proper nutrition by star nutritionist Margarita Koroleva. In our selection we have gathered a few key principles, observance of which will help you to change your eating habits, and at the same time the quality of your life.

Modern diagnostics

Margarita Koroleva, nutritionist: “The more you know about how your body functions, the better you can take care of it. Check blood glucose levels in a timely manner, monitor hemoglobin and insulin levels. Don’t be lazy to pay attention to homocysteine, vitamin D, C-reactive protein, uric acid levels, and blood tests. Perhaps the reason for the long ‘stagnation’ of excess weight lies in abnormalities in the body.”

Thyroid

“Check your body for hypothyroidism (lack of thyroid hormone). Among the symptoms of such an ailment: dry skin and hair, hair loss on the head and eyebrows, puffiness of the eyelids, ankles and hands, and a yellowish tint to the skin. Among the foods good for the thyroid are: meat, fish, garlic, asparagus, cottage cheese, potatoes, oatmeal, grapes, almonds, avocados and pumpkin seeds.”

Motor activity

“Move as much as you can. Being lazy is boring! It’s important to choose the right physical activity for you and stick to a certain frequency. Cardio training should be done 3-6 times a week for 60-90 minutes (minimum – 45 minutes), strength training – 3 times a week for 20-30 minutes. You should also do stretching after exercise and between approaches”.

The formula for the aerobic fat-burning zone is: (220 – age) x (0.6-0.8), where 0.6 is the minimum heart rate and 0.8 is the maximum. For example, for a person 20 years old: (220 – 20) x 0.6 = 120 bpm – minimum heart rate, (220 – 20) x 0.8 = 160 bpm – maximum heart rate.

Fractional eating

“If you learn how to eat right – you will learn how to manage your life. Fight your weaknesses and be open to new things. All your meals should be divided into 5-6 times. That being said, an important rule is to not eat after 6:45 pm. Live in unison with nature – eat according to your biological clock. From 6 am to 12 am our metabolic rate is at its highest point, then gradually decreases and reaches its minimum by 18:00. If after 19:00 you have a strong feeling of hunger, slowly drink herbal tea or a glass of kefir and also slowly dissolve a teaspoon of honey in your mouth. If the feeling of hunger has not passed, you can slowly eat one thing: half a grapefruit, a carrot, half a pomegranate or kohlrabi.”

More fluids

“Start your day right every morning: drink a glass of warm water and do breathing exercises. Remember that for every 500 grams of body weight, you should have at least 15 ml of fluid.”

Healthy sleep

“Go to bed in a timely manner before 23:00. Sleep at least 7 hours – in the dark. An hour before bedtime, do not watch TV or use gadgets. And remember that weight loss is not just about eating right, or exercise, or healthy sleep. It only works in combination.”

Stress management

“Cortisol (or stress hormone) occurs in our body very often. When there is a lot of this hormone in the body, our working memory decreases. Also, the antioxidants that are useful and needed by our body are flushed out, and the free radicals produced by the release of cortisol destroy cell mass. It is necessary to control stressful situations. Herbal teas are very helpful in this case.”

Vitamins and minerals

“In maintaining a healthy and beautiful body, vitamins play a very important role. They provide natural detoxification, regulate stress, and support brain activity. It is very important to choose the right vitamin complex for yourself, so you should definitely consult your doctor before starting to take a vitamin complex. I recommend Sorgap vitamins to my clients, I trust them one hundred percent.

Nothing superfluous – just the facts:

● The prevalence of obesity has increased by 50% in the last 7 years.

● About 30% of Russia’s able-bodied population is overweight and 25% are obese.

● 90% of patients with type II diabetes suffer from obesity.

● For every excess kilogram of body weight, the level of cholesterol increases by 20 mg.

Margarita Koroleva concludes her master class with the words: “Your appearance is a business card of the internal state of your body and an integral part of your image”. And we completely agree with her.

Very soon, especially for our subscribers in “VKontakte” we will raffle off a food diary signed by Margarita. Subscribe to our public and take part in the raffle.