Recommendations for everyone!

Last week we talked about Naty’s nutritional status and about her goals being part of  #MOVeat . Our purpose is her experience becomes yours. This week we want to share with you 5 factors that make a person healthy, and give recommendations for Naty, for you, and for all those who want to implement them.

Let's start with the nutritionist Sofía and the first tips for you:

The World Health Organization defines " health " as a state of complete physical , mental and social wellbeing and not merely the absence of disease or infirmity, and thinking about this definition it’s  important to discuss these factors that make us healthy people:

  1. Exercising
    In the case of Naty focused on body fat loss and maintenance and growth of muscle mass. The type of exercise that you perform and the amount of time that you have to practice should depend on the goal you have. If you want to burn body fat you must perform at least 45minutes of an aerobic workout that enhance your heart rate. If you want to increase your muscle mass you should focus on anaerobic exercises and weight training to help you build muscle.

  2. Hydrate properly
    Naty has being doing it: drink water throughout the day, at least 4 glasses of water, plus, beverages consumed with meals. If you don’t like the taste of water you can encourage yourself adding lemon drops or mint leaves for give it a better taste and make it more refreshing.

  3. Get enough sleep
    Naty sleeps well, regularly (it’s recommended between 6 hours and 8 hours) . When we sleep a little, in our body increases the production of hormones that control the appetite and this affects how much food we eat and the metabolic rate, which contributes to an excess body fat, so it is important to rest properly at night.

  4. Avoid harmful substances
    Drugs, smoke and the high alcohol consumption. Naty doesn’t smoke or use drugs, and alcohol she drinks is quite measured and controlled. A beer can bring us up to the same amount of calories a cup of rice, and a drink like whiskey, for example, gives us many calories as you eat two chocolate cookies, this is why when we are going to drink alcohol we should care about how much we going to consume, because that excess consumption can 
    cause us to gain weight, body and visceral fat, even liver damage.

  5. Eating healthy
    Prepare and eat balanced meals that include foods from all food groups (daily): fruits and vegetables, at least 5 a day, skim milk, cereals and whole grains, legumes, lean cuts of animal protein sources, seeds like peanuts and give us vegetable protein, and unsaturated fats like avocado, olives and olive oil. Besides avoiding high consumption of sugar, sodas, desserts and pastries, you have to 
    avoid fast food. 

Now is the turn of Naty with a blow of reality.

Being a healthy person is not about just eating fruit and vegetables. I’ve learned that it’s all about making a balance between all the things that Sofy told us and it is a lifestyle because is not like making a diet or something like that, it’s a bout how you live.

Exercising is one of the most difficult things for people, or well, for us, but if you stop and think about how many times you wouldn’t want to wake up and go running or to the gym, and you made it, what an incredible sensation it gave you, contrary to the feeling of not moving and being sleepy all day. Am I right?

I personally prefer to wake up early and start my day at the gym with lots of energy for the rest of the day, but you know what you like.

In the life of a common person like me, sometimes is harder than other times, to be constant. For me the key is to be always prepared with my daily planning and always think ahead how is my day going to be and in which way I have to be prepared.

About food, for example, I always try to eat food cooked by me or my husband, I avoid eating out and when I have to I always try to pick a place that have the best options for not changing the way I eat as Sofy told me. Also if I know that I’m going to be out all day I always pack the food I’ll need. Why? Because in that way I’m not going to be hungry, I won’t eat out and I will not fall for some temptations that maybe will have lots of fat, carbs or sugar. 

About hydrating myself, I always carry a bottle of water with me and before every meal I drink a glass of water.

In life specially if you’re young, sometimes we tend to fall on vices as smoking and drinking, those are things I left when I decided to be healthy, once you take the decision about it, you realize how bad are those things for your body and start being conscious of what’s good or bad for you and that is on your hands saying no to the things that are not good for you, and I’m not saying that you can’t have a drink or two sometimes but the damage is where the exaggeration is.

The secret of all of this is in learning to love your body and to respect yourself, after that being a healthy person is going to happen in addition to it. With your actions, discipline and constancy, you just need to understand it, try how good it feels and you’ll want to do it for the rest of your life.

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Sofía Ochoa Ávila Dra. Sofía Ochoa, Nutrititionist

Sofy have a degree in Nutrition, shes graduated since 2010, and duly registered at the Association of Professionals in Nutrition with the code 658-10 and owns AyE Nutrition, Nutritional Counseling and Education. She give's private nutritional care and counseling in different nutritional themes and speaks the Costa Rican Sign Language (LESCO).

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Natalia Salazar Graphic designer, art director and professor.

Naty is a designer that at some point in her life, in the middle of wedding plans decided to live a healthier life and the less thing she was expecting was to fall in love with all to that. Now she shares all her experiences at her blog and on social media in order to motivate other people to do the same and continue through this path together.