[Article updated on 19/09/2023]
That’s it, summer vacation is coming to an end. Back to school time is fast approaching. We pack up our bags and head back to the office!
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
This year would you like to start the school year in great shape? On the right foot? Have you decided that your battery level will be charged to the maximum?
The start of the school year is often synonymous with stress, fatigue and falling temperatures. I will give you my tips and tricks to make it the best for you.
What to eat to boost your energy? What good new habits should you adopt?
I tell you everything! Follow me…
Take advantage of summer fruits and vegetables always available
Summer offers us a wide range of vegetables and fruits, each more colorful than the last, rich in water and vitamins. Be curious and help yourself!
Melons, watermelon, peaches, eggplants, tomatoes, zucchini, peppers… The list of vegetables & fruits for the summer season is long. You will find what you are looking for on the stalls of your market or supermarket! Take the opportunity to concoct bright and appetizing dishes that will awaken your senses.
Let yourself be tempted, dare to try new things and, at the same time, stock up on vitamins and minerals to be in shape for the start of the school year!
Eating vegetables and fruits at every meal should be your new number 1 good habit.
- They are satietogenic: they will fill you up, give you a feeling of satiety.
- They are rich in vitamins and minerals, they will boost your immune system and prevent winter illnesses from bothering you.
- Fruit sugar is much more beneficial for your health and energy than sugar from industrial products.
- They are rich in fiber and will therefore facilitate your intestinal transit.
Vegetables can be cooked raw, cooked, in the pan, in the oven, in the steam, in a wok, etc. So many possibilities that will offer you variety on your plates.
This year you take the time
The race against time? This year you decide to organize yourself and have the time!
Organize your meals and menus in advance to adapt your shopping. Don’t hesitate to ask around you about everyone’s culinary habits, this will give you ideas. The Internet is also a tool rich in information.
It is essential to get into the habit of getting into the kitchen to prepare your meals. This is your health and well-being priority. How long ? In 20 minutes you can prepare a beautiful, balanced and tasty plate.
Cooking means choosing what you put on your plate, you are the master on board. You will eat less salty, less fatty and more tasty.
Very important: take the time to sit down at the table, without a screen before starting your meal. You can face a window so that the landscape is more pleasant to observe; you are giving yourself a one-on-one time with yourself. Remember to chew your food well and finish your bite before taking a new one. Allow a few minutes to pass between starter and main course, main course and dessert. Ask yourself about your hunger, is it still there? Do you still need to eat?
Physical activity ? But yes ! Go for it!
Treat yourself to a sports session, at your level, to relax, breathe and take care of your health about twice a week.
Exercising to lose weight does not work and should not be what motivates you to move. What is important is to have fun doing it. Choose an activity that you enjoy, where you won’t feel pressured to go. What makes you give up on sport is when you feel obliged to do it.
Your motivation must therefore be your health, your energy, regaining tone and not the goal of losing weight.
Remember that during a session of physical activity you secrete the endorphin hormone, the one that will give you a feeling of well-being. After a session you feel relaxed, calm and relaxed, what a pleasure!
What’s better to feel good all year round? The body likes its habits, if you get it used to moving it will ask for more.
Sleep is essential!
Poor quality sleep is often accompanied by weight gain. It is therefore essential to set up a routine to get the best sleep.
Have you gotten into the bad habit of going to bed late or getting up late? Is the back-to-school rhythm difficult to recover?
You can start by taking a nap after lunch, or take the time to breathe and relax, you will only be more efficient.
Sleep rituals are the keys to preparing your brain for a good night’s sleep: dim the lights in your bedroom, brush the nits, turn off the screens (which excite the eyes and the brain), pick up a good book , massage your legs and feet,… What’s important is that you find your own little rituals!
Also remember that your room is at the right temperature for sleeping: around 18°C.
What if you can’t let go of the stress of your day? Think about meditation: become aware of each moment, of your body and your environment. Be mindful with yourself and it will make it easier for you to detach.
Did you know that when you eat too much in the evening, before going to bed, it causes nightmares? You therefore understand the importance of treating yourself to a light meal for dinner in order to sleep more peacefully.
Your new habits for back to school:
- Eat a balanced and varied diet (respect the seasonality of vegetables and fruits)
- Eat without a screen, taking the time to chew food. Enjoy.
- Have physical activity throughout the year
- Take care of your sleep so that it is of quality