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EBA Lviv Women’s Club – meeting with Khrystyna Peleno – “I want to be healthy!”

03/ 10/ 2019
  In October, we held a warm meeting for the Associations Western Ukrainian Womens Club with a nutritionist – Khrystyna Peleno, at a hospital spot Smakolyk restaurant. The meeting was very informative, and we would like to share the tips received, as we support the saying: in a healthy body – a healthy spirit! So, here are five basic rules for healthy eating from Khrystyna Peleno: 1) The quality of the food. “We care about the quality of our clothes and work, but very often we forget to check the quality of the food we consume throughout the day. The main question we need to ask ourselves is: Does the food contain nutrients? Because exactly the nutrients from the product will feed our cells” emphasized Khrystyna. 2) Amount of food. The main rule is not to overeat, because our norm is up to 400 grams of food per meal. Khrystyna advised not to combine two things at the same time, for example, reading or watching videos and eating. You should also set 15 minutes for a meal, and if you think you want an additional portion of food, recall the seven minutes rule – set a timer for 7 minutes and ask yourself again whether you really want an extra portion. Khrystyna also encouraged to avoid emotional eating. 3) Eating time - Biorhythms work with the sun: in the morning our body is more active, than after the sunset, when it slows down and wants to sleep. The rule of the equator is 5:00 pm – after 5:00 pm you should follow the rules of a healthy dinner, which is a vegetable dinner 3-4 hours before bedtime – no later than 9:00 pm, and leave the heaviest food for lunchtime. 4) Frequency – remember about the breaks between meals (one pause equals to 3 hours). 5) The last rule is the regularity you adhere to the previous four rules 🙂 Maintaining a balanced diet is very important, and water is an integral part of this diet. So how to determine your amount of water per day? The formula is quite simple: we multiply our weight by 0.033 = the amount of water you need to drink during the day. Also, there are two main “pests” for our health worth mentioning – sugar, which is in most foods, and artificial fats or so-called trans-fats. As always, there is a lack of time and lots of interesting details to share, as it is necessary to educate our consciousness to change habits, attitudes to food, and take care of ourselves in the long run 🙂 Thank you to Khrystyna Peleno for an informative meeting, inspiration to work on yourself. Khrystyna is a living role model. Special thanks to our partners – Smakolyk and IDEA.com for the support of the Associations Western Ukrainian Womens Club, for ideas for meetings, great cooperation, and hospitality!
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In October, we held a warm meeting for the Association’s Western Ukrainian Women’s Club with a nutritionist – Khrystyna Peleno, at a hospital spot Smakolyk restaurant. The meeting was very informative, and we would like to share the tips received, as we support the saying: in a healthy body – a healthy spirit!

So, here are five basic rules for healthy eating from Khrystyna Peleno:

1) The quality of the food. “We care about the quality of our clothes and work, but very often we forget to check the quality of the food we consume throughout the day. The main question we need to ask ourselves is: Does the food contain nutrients? Because exactly the nutrients from the product will feed our cells” emphasized Khrystyna.

2) Amount of food. The main rule is not to overeat, because our norm is up to 400 grams of food per meal.

Khrystyna advised not to combine two things at the same time, for example, reading or watching videos and eating. You should also set 15 minutes for a meal, and if you think you want an additional portion of food, recall the “seven minutes rule” – set a timer for 7 minutes and ask yourself again whether you really want an extra portion. Khrystyna also encouraged to avoid emotional eating.

3) Eating time – Biorhythms work with the sun: in the morning our body is more active, than after the sunset, when it slows down and wants to sleep. The rule of the equator is 5:00 pm – after 5:00 pm you should follow the rules of a healthy dinner, which is a vegetable dinner 3-4 hours before bedtime – no later than 9:00 pm, and leave the heaviest food for lunchtime.

4) Frequency – remember about the breaks between meals (one pause equals to 3 hours).

5) The last rule is the regularity you adhere to the previous four rules 🙂

Maintaining a balanced diet is very important, and water is an integral part of this diet. So how to determine “your” amount of water per day? The formula is quite simple: we multiply our weight by 0.033 = the amount of water you need to drink during the day.

Also, there are two main “pests” for our health worth mentioning – sugar, which is in most foods, and artificial fats or so-called trans-fats.

As always, there is a lack of time and lots of interesting details to share, as it is necessary to educate our consciousness to change habits, attitudes to food, and take care of ourselves in the long run 🙂

Thank you to Khrystyna Peleno for an informative meeting, inspiration to work on yourself. Khrystyna is a living role model.

Special thanks to our partners – Smakolyk and IDEA.com for the support of the Association’s Western Ukrainian Women’s Club, for ideas for meetings, great cooperation, and hospitality!

Speakers

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Khrystyna Pelenio
Nutritionist, trainer, fitness blogger, marathon runner. Investigates the process of losing weight and eating healthy. Founder of the Avocado School and programs: moon, habits, fitness camp, #снідатиморозивом, #кориснавечеря, #янебоюсявикликів. Author of a popular Instagram blog. Khrystyna knows more than 20 directions of fitness, run a marathon for 42,195 m in Amsterdam and Rome. Khrystyna believes that any goal achievement goes with habit fulfillment
Khrystyna Pelenio

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