After two months of lockdown, in which we have been obliged home, it’s time to restart with a healthy lifestyle, especially for all the next brides-to-be, who have postponed their wedding in Italy during the next months, to make it at their top for their “Big Day”.
What is a correct nutritional plan, after two months of lockdown? What sports are most suitable to kickstart my fitness? How can I prepare my body for my next wedding in italy? I asked at a professional dietician for the right tips for brides ( and grooms as well, of course ) to restart with a correct nutrition, in preparation for their upcoming wedding.
My dear Brides,
During this long period of lockdown, a lot of spouses have been obliged to postpone their own wedding in Italy to the autumn / winter period, or also to 2021.
At the same time, the stress of the worldwide situation urged a lot of brides to put aside their healthy lifestyle and their pre-wedding diet for comfort foods and a sedentary routine.
Fortunately, we have come to the end of the lockdown, so we can start over, in phases, all our activities and our lives, ALWAYS RESPECTFUL of all the correct precautions, of course.
It will be also the occasion for all the brides to get back into shape, taking advantage of the next months before the new wedding date.
I asked Dr.Alessandra Freda, dietician at “C.I.B.O. Milano – Innovative Center for the treatment of Overweight and Obesity” ( via Eleuterio Pagliano 11, Milan ), for some healthy tips she can give all the brides to regain control of their lives after the lockdown.
THE RIGHT DIET AFTER THE LOCKDOWN FOR BRIDES-TO-BE
THE LOCKDOWN SEEMS TO ARRIVE AT THE END.
WHAT SHOULD IT BE THE RIGHT NUTRITION FOR THE BRIDES WHO WANT TO RESTORE THEIR SHAPE?
WHICH FOOD SHOULD THE BRIDES CUT OUT AND WHICH ONES SHOULD THEY INTRODUCE IN THEIR DIETS?
During the lockdown we rediscovered the pleasure of the homemade cooking, but, now, we must go back to our daily routine.
In general, the most popular solutions are fad diets, speed-diets, high-protein diets, detox diets, etc… but you should remember that all these diets alter the metabolism and they don’t help you lose the kilos in excess.
So, it is better to restart the daily routine with practical and efficient advice, that will help you to rebalance the diet:
- Choose seasonal fruit and vegetable, lean meat and fish such as chicken, turkey, rabbit, seabream, seabass, cod, etc…, light and fresh cheese or also legumes served with pasta or rice, to create a healthy main course.
- You should take into consideration the “Healthy Eating Plate” of the Harvard Medical School, to understand how to correctly calculate the portions of food:
– a quarter of your dish must have healthy proteins, such as light meat, fish, eggs, legumes, cold cuts (only once a week ), fresh cheese ( twice a week ).
– a quarter of your dish with cereals, such as bread, pasta, rice ( it’s better to choose wholegrain cereals )
– two quarters of your dish with fruit and vegetable.
- It’s better to avoid cakes, sweets and candies, sugar, ready meals, meal cooked with a lot of seasoning and/or prepared with elaborated methods of cooking, such as fried food, sauces, etc… It’s also advisable to avoid soft drinks and alcohol.
- Organize a nutritional plan for the week, in which you will decide the plates that you want to cook, in order to do a conscious grocery shopping and to avoid the waste of food.
- Remember to hydrate yourself: drinking water isn’t just a natural and easy method to reactivate the muscles, but it also helps the body to burn calories. Drinking about 1/3 glass of water per day helps to reduce the caloric intake from 68 to 205 calories per day.
FITNESS FOR BRIDES AFTER THE LOCKDOWN
DURING THE LOCKDOWN, WE STOPPED OUR HEALTHY PHYSICAL ACTIVITY, TO PRESERVE OUR HEALTH.
WHICH SPORTS COULD BE SUITABLE TO RESTART GRADUALLY OUR LIVES, AVOIDING WEARINESS AND, FIRST OF ALL, IN RESPECT OF THE PROVISIONS OF THE SOCIAL DISTANCE AND OF THE RIGHT SAFETY DEVICES FOR OUR HEALTH?
The recovery of the physical activity must be gradual, and it must vary according to our own personal physical conditions… Exaggeration is both useless and counterproductive.
Doctors suggest to restart with a short session of about 30/45 minutes of exercises, improving the weekly regularity and alternating aerobics exercises (running, cycling, but also a simple walk with a fast pace ) with exercises to tone the musculature ( squats, abs, exercises with dumbbells for arms and shoulders, etc… )
In order to respect the safety regulations of the Government, it is recommended to do your exercises individually, maintaining the right distance from the other people. It’s also recommended to avoid putting your own fitness outfit in common areas, but it’s better to put them in a bag and wash them separately.
Also, it’s always advised to clean our faces accurately before and after the physical activity, avoiding to touch the nose, the mouth and the eyes, as well as covering our mouth and nose with a hanky or the hollow of the elbow, in case you sneeze or cough.
HEALTHY TIPS TO PREPARE YOURSELF FOR YOUR WEDDING
AFTER THIS LOCKDOWN AND THE GOVERNMENT RESTRICTIONS, THE SPOUSES WILL HAVE A LOT OF MONTHS BEFORE THE CELEBRATION OF THEIR OWN WEDDING IN ITALY.
WHAT ADVICE CAN YOU GIVE ALL THE COUPLE OF SPOUSES WHO WANT TO ARRIVE AT THE TOP OF THEIR PHYSICAL CONDITIONS FOR THEIR WEDDINGS?
You should avoid the very restrictive diets, not only because they don’t help you meet your goal, but also because they cause nutritional imbalances, that can also cause long-term hormonal, endocrine and organic imbalances.
Even if the fast-diets promise miraculous results in a short time, remember that a strong restriction is bound to upset our body in reserve: if our body doesn’t find the necessary resources in the food, it will search for them into its organic reserves. The first ones that it will use will be the muscles, so you will lose the lean mass, but the body fat will be the same.
Instead of DIY diets, that are potentially dangerous, it’s always recommended to contact an expert who will study a personalized and focused food plan that can actually help you reach your goal and that could also consider supplementing with vitamins and minerals.
And, as a last tip, … Don’t underestimate sleep.
A good night sleep helps the immune system: people who sleep little have high levels of inflammatory proteins in the blood. They are the main cause of some illnesses such as diabetes, arthritis, hypertension and migraine.
Also, while we are sleeping, our body produces leptin (the starvation hormone) that helps to control the sense of hunger throughout the day.
A good sleep is like an elixir of life for the skin: sleeping 7/8 hours per night helps reduce wrinkles and shiners. Also, it gives at the skin a bright colour because it regenerates it thanks to the increase of the collagen during the night
Thanks again Dr. Alessandra Freda for the precious nutritional tips for all the brides-to-be (but also for the grooms, of course), to come relaxed and at the top physical shape to their next wedding in Italy. I hope that all these tips are useful for you and remember to always trust in a real expert to help you with the right diet and the right physical activity for your body and your lifestyle.
If you are still working on your next wedding in Italy and you are searching for 5other tips for the design and the planning of the wedding, you can read my advice for your wedding in Italy during the coronavirus pandemic or my tips to change the design of your wedding day…. And, of course, if you have other specific questions or doubt, don’t hesitate to contact me.
I’m always happy to assist you in the realization of your dreams!