Hello Monaco magazine Winter 2018 - issue HM02 - Page 118

ПРАВИЛЬНОЕ ПИТАНИЕ ПРОТИВ НОВОГОДНЕГО СТРЕССА
Keeping Monaco Healthy

TIPS FOR SURVIVING THE STRESSFUL SEASON

ПРАВИЛЬНОЕ ПИТАНИЕ ПРОТИВ НОВОГОДНЕГО СТРЕССА

Susan Tomassini
ENG
HelloMonaco is pleased to introduce Susan Tomassini , a licensed nutritionist and co-owner of The Clever Kitchen and Foodwise in Monaco . She contributes a column on healthy lifestyle to give our readers important information on eating well , staying healthy and finding balance in our often-hectic lives . Susan spent over 20 years as a model in Milan and after having children , devoted her life to studying health and nutrition . Her website , Foodwise ( www . foodwise . life ), offers practical nutrition and lifestyle advice . Through Monaco-based The Clever Kitchen ( www . thecleverkitchen . com ), Susan offers nutrition workshops with inspirational and realistic ways to stay healthy , featuring healthy recipes based on fresh , seasonal produce and nutrient-dense Superfoods .
rus
Сьюзен Томассини — сертифицированный диетолог и нутриционист . Более 20 лет Сьюзен проработала моделью на модных показах в Милане , а после рождения детей посвятила себя изучению и популяризации здорового питания . Сегодня у Сьюзен частная практика , она возглавляет проекты Foodwise и The Clever Kitchen , предлагая индивидуальные программы , помо гающие людям перейти к здоровому образу жизни и решить проблемы с питанием . Сьюзен и будет нашим гидом на пути к здоровому образу жизни .
It ’ s that time of year again . The festive season is a time for joy and celebration , but also a time when you ’ re more likely to be under considerable physical and mental pressure . All too often , the holidays are more frantic and stressful than festive and fun . Especially if you ’ re facing a dizzying array of demands – parties , shopping , baking , cleaning and entertaining – just to name a few .
Праздничный сезон — время радости и веселья . Как ни странно , но именно в эти дни вы , вероятно , можете испытать большой стресс и напряжение . Организация застолья , покупки , готовка , уборка и развлечение гостей … И это лишь некоторые из праздничных обязанностей , которые точно не дадут вам расслабиться .
ENG
The holidays also coincide with the peak cold and flu season , when your immune system is working overtime to defend you from the nasty bugs that are going around . Many of us suffer from seasonal affective disorder ( SAD ) as the days turn shorter and there is less sunlight . No wonder the holiday season often brings unwelcome guests : stress and depression . It certainly does ’ t help that everywhere you look there are the temptations of food and drink . But all those sweets and alcohol wreak havoc on waistlines and blood sugar levels , leading to fatigue and moodiness – not radiance and glow .
Stress Survival Strategies Most of us live with constant stress – and not just during the holidays . We ’ re overworked , under-nourished , exposed to environmental toxins and often under considerable emotional pressure . It ’ s essential to deal with it effectively before it has a negative effect on our health , not only on our enjoyment of life – as stress is at the heart of most diseases that face us today .
Here are a few simple nutrition tips to help your body cope better with the challenges of the season , protect your immunity and help you make Christmas as stress-free as possible .
Get off to a good start Drink warm lemon water first thing in the morning . It hydrates your body and starts you off on the right foot . Make time for a balanced breakfast packed with slow release energy and immune-boosting antioxidants . Good choices are granola with soy or coconut yogurt and fruit , porridge with nuts and seeds or a big green smoothie with a whole-grain cracker and almond butter .
Boost those B vitamins B complex vitamins are vital for energy production as well as for the detoxification of alcohol . They ’ re needed for proper nerve function and to alleviate depression and anxiety . A heavy night out depletes them . Good food sources are nuts , seeds , legumes , green leafy vegetables and whole grains .
Take advantage of the Riviera sun when possible and take a vitamin D supplement throughout the winter months .
116 / Hello Monaco – Winter 2018
Keeping Monaco Healthy TIPS FOR SURVIVING THE STRESSFUL SEASON ПРАВИЛЬНОЕ ПИТАНИЕ ПРОТИВ НОВОГОДНЕГО СТРЕССА Susan Tomassini ENG HelloMonaco is pleased to introduce Susan Tomassini, a licensed nutritionist and co-owner of The Clever Kitchen and Foodwise in Monaco. She contributes a column on healthy lifestyle to give our readers important information on eating well, staying healthy and finding balance in our often-hectic lives. Susan spent over 20 years as a model in Milan and after having children, devoted her life to studying health and nutrition. Her website, Foodwise (www.foodwise.life), offers practical nutrition and lifestyle advice. Through Monaco-based The Clever Kitchen (www.thecleverkitchen. com), Susan offers nutrition workshops with inspirational and realistic ways to stay healthy, featuring healthy recipes based on fresh, seasonal produce and nutrient-dense Superfoods. rus Сьюзен Томассини — сертифи­ цированный диетолог и н у три­ ц ион ис т. Б оле е 2 0 ле т Сьюз ен проработала моделью на модных показах в Милане, а после рождения детей посвятила себя изу чению и популяризации здорового пита ния. Сегодня у Сьюзен час тна я пра ктика, она возгла вл яе т п ро ек т ы Foodw ise и The Clever Kitchen, предлага я индивид уа льные програ ммы, помо­г а ющ ие л юд я м пер ей т и к здоровому образу жизни и решить п роблем ы с пи та нием. Сьюзен и будет нашим гидом на пу ти к здоровому образу жизни. It’s that time of year again. The festive season is a time for joy and celebration, but also a time when you’re more likely to be under considerable physical and mental pressure. All too often, the holidays are more frantic and stressful than festive and fun. Especially if you’re facing a dizzying array of demands – parties, shopping, baking, cleaning and entertaining – just to name a few. Праздничный сезон — время радости и веселья. Как ни странно, но именно в эти дни вы, вероятно, можете испытать большой стресс и напряжение. Организация застолья, покупки, готовка, уборка и развлечение гостей… И это лишь некоторые из праздничных обязанностей, которые точно не дадут вам расслабиться. ENG The holidays also coincide with the peak cold and flu season, when your immune system is working overtime to defend you from the nasty bugs that are going around. Many of us suffer from seasonal affective disorder (SAD) as the days turn shorter and there is less sunlight. No wonder the holiday season often brings unwelcome guests: stress and depression. It certainly does’t help that everywhere you look there are the temptations of food and drink. But all those sweets and alcohol wreak havoc on waistlines and blood sugar levels, leading to fatigue and moodiness – not radiance and glow. Stress Survival Strategies Most of us live with constant stress – and not just during the holidays. We’re overworked, under-nourished, exposed to environmental toxins and of ten under considerable emotional pressure. It’s essential to deal with it effectively before it has a negative effect on our health, not only on our enjoyment of life – as stress is at the heart of most diseases that face us today. Here are a few simple nutrition tips to help your body cope better with the challenges of the season, protect your immunity and help you make Christmas as stress-free as possible. Get off to a good start Drink warm lemon water first thing in the morning. It hydrates your body and starts you off on the right foot. Make time for a balanced breakfast packed with slow release energy and immune-boosting antioxidants. Good choices are granola with soy or coconut yogurt and fruit, porridge with nuts and seeds or a big green smoothie with a whole-grain cracker and almond butter. Boost those B vitamins B complex vitamins are vital for energy production as well as for the detoxification of alcohol. They’re needed for proper nerve function and to alleviate depression and anxiety. A heavy night out depletes them. Good food sources are nuts, seeds, legumes, green leaf y vegetables and whole grains ZHY[YHوH]Y\H[[XH[ZHH][Z[\[Y[Y]H[\[۝˂LM [[ۘX8$[\ N