How to learn to respect your body?

You need to remember about genetics and heredity. For example, if you are naturally 165 cm tall with broad shoulders and legs that are very average in relation to the torso, then you will never get a thin and long figure of a classic catwalk model, even if you refuse to eat at all. Love yourself at the weight that you are at the moment - then it will be easier for you to work on the body from a point of love, and not shame or self-hatred.

How to switch to intuitive eating?

Often we confuse real hunger with emotional - it is worth learning to distinguish the first from the second. It's one thing when physiologically we really need to eat something - you need to go and satisfy him. And it is quite another thing when we try to console ourselves with chocolate or even apples in case of any kind of trouble. Among which, by the way, food disruptions and violations of the schedule.

How do you know what your body is missing?

To begin with, it would be good to figure out - what dishes, individual products or tastes are you drawn to the most? As a standard, we want sweets, for example, during PMS or in stress - in other words, the body clearly lacks the hormones tryptophan and serotonin, but cortisol is clearly in excess. If you want spicy, salty and fatty fast food - a direct indication that you will not hurt at all to include butter, olive, corn and flaxseed oils, fatty sea fish and avocados in your diet. But the addiction to smoked, sweet-carbonated or banal factory-made snacks indicates that you are “addicted” to monosodium glutamate. It is a generally harmless flavor enhancer that has been around for centuries in Asian countries. However, according to some reports, it causes fluid retention in the body. The best thing to do in such a situation is to switch to healthy and no less tasty food. You may have to spend more than one week to find a worthy replacement. But the result will instantly manifest itself in the condition of the skin, body tone and general well-being.

What is Intuitive Eating?

The essence of intuitive eating is to learn to understand the signals that your body sends you. Every person knows the feeling when he wants to eat something, but it is not clear what exactly. In such an original way, your body informs you about the deficiency of some vitamins or trace elements. The ability to feel what exactly the body needs is drowned out by food with flavors and trans fats, which form the wrong eating habits.

Who Invented Intuitive Eating?

Behind each weight loss system is a specific person - the creator of this one was Dr. Stephen Hawkes. He suffered from severe obesity and tried all diets, but still gained weight back. And then he developed a method of intuitive eating, with the help of which he lost 22 kilograms. He published the book Intuitive Eating - and forever did away with fasting days and tough hunger strikes.

What is intuitive eating and how does it work?

The word "diet" causes an extremely negative reaction in many girls, even if they carefully monitor their health and control their own weight. The reason is simple: any diet involves some kind of restriction, and it is very difficult to suppress cravings for sweets and junk food. The prospect of an eating disorder or relapse is unnerving and makes it hard to enjoy life. The situation is quite different with intuitive eating, which is fundamentally different from diets.

Visceral massage

Visceral massage from the Latin viscera, which means “insides” or “internal organs”, is a technique of deep massage of internal organs through the anterior abdominal wall in order to normalize the functioning of the body. Visceral massage displaces the fascia - the membranes of the internal organs of the abdominal cavity, which results in: -health-improving effect: - internal organs are saturated with oxygen, - improves blood circulation in the organs and lymph flow, - the position of the internal organs is restored, -volumes go away - normalization of the digestive tract, -and many, many more positive bonuses.

Breathing exercises. Continuation.

5. Determine the respiratory rate. The main idea is that you breathe in and out at the same amount of time. For example, they spent 5 seconds to enter, 5 to hold their breath, and 5 to exit. I would recommend a 4-7-8 ratio. It is the best for most of us. However, if this scheme does not suit you, you can find your own. The main thing is that it should be repeated during each subsequent practice. 6. Lead a healthy lifestyle. Proper breathing is the key to good health. But not the only one. Before practice, do not abuse fatty foods, drink more water, do not forget about sports and healthy sleep. All this will help you feel good every day.

Breathing exercises. Continuation.

3. Breathe deeply. As you inhale, your diaphragm should contract, your stomach should expand, and your lungs should fill with air. Feel how your whole body is charged with oxygen and energy. Literally 20-30 minutes of this practice every day will help you increase productivity and reduce stress. 4. Watch your posture. And not just while breathing. Don't slouch, keep your back straight and straighten your shoulders. But watch your feelings - the body should not become numb.

Breathing exercises.

We don't think about how we breathe. But proper breathing is very important. Here are the basic principles. 1. Take your time. Do breathing exercises when you are relaxed. Give yourself time to tune into the right wave and calm down. No need to strain or try hard to focus: just relax and breathe. 2. Breathe through your nose. When the organism and the body are relaxed, it is possible that there will be a desire to breathe through the mouth. But correctly - through the nose: deep and measured. In such a case, air consumption is limited, which forces us to slow down. In yoga, it is nasal breathing that is considered the key to longevity and a happy life.

Caring for useful "inhabitants" of the mouth is now in trend.

For example, Kendall Jenner created her own oral care brand, MOON. All MOON products are natural, contain oils, they not only gently cleanse, but also “create” the right environment in the mouth. Or, for example, the English brand brushd.uk. Their dental floss is made from recycled plastic, their toothbrushes are made from bamboo, and their toothpaste is nothing like regular tube toothpaste, it comes as vegan pills in a glass jar, as one of the brand's messages is: no plastic and care for the environment.

The microflora of the oral cavity.

Why is it so important? Because a huge number of microorganisms live in the mouth, and the oral cavity is considered one of the dirtiest places on the human body. “Pathogenic microorganisms in the mouth can lead to immune system diseases, diabetes and even dementia,” says British biologist Andrew Steele. In traditional Chinese medicine, the tongue can determine the state of the body as a whole.

Morning tips.

Set your internal clock. If you "tweak" your sleep settings to your natural needs, you will have more energy and improve cognitive abilities. Maybe you should not watch the series at one in the morning? Is it better to put away all gadgets at 22.00 and go to bed at 23.00? It is very helpful to wake up at the same time, as our biological mechanisms strive for this. Drink water immediately after waking up. Make it a habit to drink 1.2 glasses of warm water after waking up - this way you "start" all body systems. Move. After a night without movement, the body must be turned on with the help of various kinds of activities. Yoga, stretching, running - as you wish. Skip breakfast. Intermittent fasting 16/8 very effectively helps us to accumulate strength and energy, makes us more resilient and active.

Which of the stars is fond of crystals.

1. Miranda Kerr considers stones to be an effective way to fight wrinkles. She produces Kora Organics cosmetics using a unique technology: all beauty products are filtered with rose quartz. 2. Kate Hudson. Her favorite is the La Mer face cream, which is adored by many. But Hudson figured out how to make it even better. The actress keeps a jar of cream on the table, next to the rose quartz. “So I charge it for a rejuvenating effect,” she explained. 3. Victoria Beckham used crystals long before they were a trend! Back in 2014, the wife of a football player mentioned some “rituals” that she performs behind the scenes of her own brand shows. At first, Beckham admitted that she always carries crystals with her on the day of the fashion show. And then she made a collection of clothes with secret pockets - for girls who also believe in magic. 4. Katy Perry, on the advice of Madonna, keeps stones in bed to keep the passion in the relationship!

Crystals.

Recently, a variety of quartz rollers, jade combs and other stone products borrowed from ancient Chinese medicine have entered the modern beauty industry. Stones can not only massage the face, but also lay them out in a certain order. points or chakras. It is most effective to spread the stones on a fabric mask. There are whole sets of such stones with instructions on how to properly lay out the stones depending on the desired result: detox or radiance. Lie down, put pebbles on your face and rest for 15 minutes until your chakras are cleansed, and your internal energy begins to circulate more actively. As a result, you'll have an honest excuse for a little rest and beautiful, glowing skin.

Essential oils instead of perfume: patchouli and ylang-ylang.

I mix a few drops on my wrist and get some incredible subtle, sensual and delicate fragrance that lasts until the evening. But at the same time it does not interfere at all and does not irritate. And even, on the contrary, the other day I was stopped several times on the street and asked what kind of perfume I had? Well, to everything else, essential oils also have many health bonuses. For example, the aroma of ylang-ylang removes anxiety and depressive states, but patchouli is generally a natural aphrodisiac.

What are considered harmful products?

White rice and soy sauce are on the list of unhealthy foods, they are almost next to each other and are often combined together. You should not expect any health bonuses from these products. Approximately at the same level - ice cream. Macaroni and cheeseburgers are also nearby and recognized as unhealthy. Desserts, sugary drinks and various snacks became completely unsuitable for nutritional value, meat pizza, puddings, instant noodles and soups, processed meats and convenience foods were in the "red zone".

Interesting findings.

Interestingly, raw fruits outperformed vegetables with a score of 100. Legumes, seeds, and nuts were also rated above 70 - according to American scientists, this is the most useful food. Among protein products, seafood is in the lead (an average of 67 points), poultry is acceptable for food (43 points), but Americans attributed beef to junk food - an average of 24.9 points. Although it is important to consider the origin of the meat, the nutrition of the livestock and the presence of chemicals in the meat.

What foods are the most nutritious?

The most useful products are considered to be products that scored from 70 points. Products from 31 to 69 points are suitable for nutrition, and everything below 31 is better to be removed from the diet, as they are of no value and do more harm to health than good. It is interesting (and a little strange for me) that the most nutritious foods that are rich in trace elements necessary for a person were recognized: Raspberries Light mayonnaise Vegetable curry Tuna salad Salted almonds Coffee and cappuccino

Products are ranked in the food compass according to 9 main factors:Product utility factors.

Vitamins Minerals Nutrient Ratio Food ingredients Additives Degree of processing Presence of fiber/protein Lipids Photochemicals