Kekemapa, ʻaʻohe mea ʻoluʻolu aʻe ma mua o ka ʻaina ahiahi maikaʻi me nā hoaaloha. E hauʻoli me ka loaʻa ʻole o nā paona i nalowale ma hope o ka hāpai ʻana? Ua hiki ! ʻO ke kānāwai wale nō: e noʻonoʻo iki i kēia lā ... e pale i ka pahu meaʻai i ka lā ʻapōpō. ʻO ia hoʻi ka manawa e hana ai i nā hoʻoholo maikaʻi e like me (re) hoʻomaka i kahi haʻuki.
Mālama wau i kaʻu ʻai
ʻAʻohe mau hana ʻino. E ʻai i ka ʻaina awakea ma ka hele ʻana, e ʻai i mua o ka pale a ʻai paha i nā kīʻaha i kuke ʻia, ua pau! He maʻalahi ka ʻai ʻana a hiki i nā mea a pau. ʻO nā mea a pau āu e hana ai, ʻo ka hoʻonohonoho ʻana i kou lā ma kahi o ʻehā mau ʻai i ka lā, i nā manawa paʻa. ʻO nā huaʻai, nā kō lohi (laiki, pasta, cereals, etc.) a me ka ʻiʻo a i ʻole ka iʻa me kēlā me kēia ʻai, ʻo ia ka ʻekolu lanakila o ka papa helu kaulike, kahi ʻāina ma kāu pā hale ʻaina a me kāu pā ma ka home. No laila, no ke aha e hoʻolālā ʻole ai i kāu mau menus ma mua? Inā loaʻa maʻalahi ke kaumaha, pono ʻoe e pāʻani i ka manawa: ʻoi aku ka nui no ka ʻaina kakahiaka akā ʻoi aku ka māmā no ka ʻaina ahiahi ... E hoʻomoʻa me ka hoʻopuni ʻole ʻana i nā ʻāpana a mai hoʻopiha hou. ʻO ka hope, inu i ka lita a me ka hapa o ka wai i ka lā, kūpono ia. Akā i ka hoʻoilo, he aha kaʻu e ʻai ai? ʻO kekahi mau manaʻo: nā iʻa momona no kāna omega-3s (trout, salmon, sardines, tuna, mackerel, etc.). I ke ahiahi, ʻai mākou i ka sopa, kahi mea hoʻopau ʻai maikaʻi loa, maʻalahi e kuke me nā lau ʻai kau: ʻukena (haʻahaʻa i ka calorie a waiwai nui i ka fiber), celery (hoʻomaʻemaʻe a hoʻomaʻemaʻe), ʻuala, kāloti, leeks ... waiwai i ka fiber. A inā makemake ʻoe e hoʻopau i ka foie gras a me ke kokoleka i ka Kalikimaka, e poina i nā pāpaʻi, nā meaʻai wikiwiki a me nā meaʻai mākaukau ma ia manawa!
Hiki ke hoʻopaʻa ʻia kahi ʻoi aku. Ua nui loa anei ke ahiahi raclette ma ko Julie wahi? ʻAʻohe kumu o ka hoʻopaʻi hewa ʻana, ua lawa ka hoʻoponopono hou ʻana! E hoʻomaʻamaʻa i ka meaʻai maʻalahi, akā ma mua o nā mea a pau mai hoʻokē ʻai, e hoʻonāukiuki kēia i kou kino a paipai i ka mālama momona! No ka hana ʻana i kēia, koho i kahi papa kuhikuhi ʻokoʻa akā māmā, me nā mea kanu - no ke ola a me ka hele ʻana - a me nā protein lean (ka umauma moa, ka ham defatted, ka iʻa keʻokeʻo i hoʻomoʻa ʻia, ka hua manu paʻa, 0% cottage cheese) - no ka māʻona.
8 mau hana e lawe ai: Makemake ʻoe i ka berena ʻai piha no ka ʻaina kakahiaka ma mua o ka cereals ʻono loa, ka ʻāpala chewable ma mua o ka ʻaila ʻono, ka keke raiki ma mua o ka pāpaʻi, ʻoiai inā he mea hoʻowalewale! Pēlā nō i nā mea ʻono: e lawe i nā tōmato cherry a me ka tapenade ma kahi o ka crisps a me ka guacamole. E hoʻomoʻa i kāu mau kīʻaha a i ʻole salakeke me ka ʻaila ʻoliva ma mua o ka puʻupuʻu o ka pata, ka almond puree ma mua o ka crème fraîche, ka oatmeal a me nā mea ʻai meaʻai ma mua o ka pīkī puff pastry. E pili ana i ka kuke ʻana, paipai mākou iā ʻoe e hoʻomoʻa a mahu paha ma mua o ka kuke ʻana me ka wai (nalo nā huaora) a i ʻole ka momona.
Hoʻokomo wau iaʻu iho i ka haʻuki!
ʻO ka mea kūpono, ʻoiaʻiʻo, ʻo ia ka hoʻomaʻamaʻa ʻana i nā hana haʻuki piha a me nā ʻano like ʻole (haʻaleʻa, haʻuki, ʻauʻau wai). Akā ʻo ke kahua ka jogging, hiki i nā mea āpau. A no ka paʻi maoli ʻana i kā mākou mau wahi mālama, pono mākou e holo no ka liʻiliʻi he kanahākumamālima mau minuke… ʻAe, ʻae, hiki iā ʻoe! Pono ʻoe e hele ma kāu ʻano ponoʻī a ʻaʻole e haʻalele wikiwiki i ka hope. No ka mea, ʻoi aku ka maikaʻi o ka holo mālie akā no ka manawa lōʻihi!
E nā makuahine ʻōpio, ke kanikau nei ʻoukou: “Akā ʻaʻohe oʻu manawa …” Ua loaʻa iā mākou ka hopena: pāʻani i nā haʻuki ma ka home! ʻO Abs, kaʻa kaʻa a me nā hoʻomaʻamaʻa liʻiliʻi ma ka papahele, me ka ʻole o ka hoʻoikaika ʻana i ʻole e hōʻeha iā ʻoe iho a me ka hoʻonohonoho pono ʻana iā ʻoe iho. Pono ʻoe i kōkua? ʻO ke ʻano no ka hoʻomaʻamaʻa virtual ma kahi console pāʻani a i ʻole kamepiula. E hoʻomaʻamaʻa inā he haumāna maikaʻi ʻoe a hoʻoikaika.
6 hoʻomaʻamaʻa e pāʻani i nā haʻuki me ka ʻole o ka like me ia: ʻO ka ʻanuʻu mua, makemake ʻoe i ke alapiʻi a hiki i ka elevator, e lawe mau ʻia ma ka tiptoe. Ma ke keʻena, e hana maikaʻi: hoʻi pololei, paʻa nā wāwae ma ka honua, nā kuli mai ka noho, nā lima ma ke pākaukau. E hana i kāu abs! Hoʻopaʻa (5 manawa, 5 kekona) a laila hoʻokuʻu, a hana hou (20 set, hoʻokuʻu i 20 kekona ma waena o kēlā me kēia). E hoʻokaʻawale i kou ʻāʻī (a me kou perineum) ma ka hoʻopaʻa ʻana i 10 kekona a laila e hoʻokuʻu i 2 kekona (20 set e hoʻokuʻu ana i 20 kekona ma waena o kēlā me kēia). No ke kaua ʻana i ka cellulite, e hana i kēia hoʻoikaika kino: noho i lalo, hoʻopololei i hoʻokahi wāwae i mua ou, me kou wāwae e kū pololei. E paʻa no 30 kekona a laila e hoʻololi i nā wāwae (5 set). A no nā keiki bipi maikaʻi, kū ma kou manamana wāwae 20 mau manawa, ke kali nei i ke kaʻa! (5 sets me kahi hoʻomaha 20 kekona ma waena o kēlā me kēia).
Mālama wau iaʻu iho
E ka makuahine, e hāʻawi iā ʻoe iho i kekahi mau manawa o ka niu ʻana, pono ia. Hoʻomaha a hoʻomaha, lilo ke kino i mea maikaʻi loa. I kēlā me kēia pō ma mua o ka moe ʻana, e lawe i ʻelima mau minuke e lomilomi i ka ʻūhā, ka pūhaka, ka ʻāʻī, ka ʻōpū ma ka ʻōwili ʻana i ka ʻili ma lalo o kou mau manamana lima me kahi moisturizer a i ʻole slimming cream. Hoʻopau maikaʻi a hoʻomaha i ka pilikia, a no ʻelua, ʻoi aku ka leʻaleʻa. I ka ʻauʻau, e exfoliate i kou ʻili me ka mīkina lima lio, a hoʻopau me ka wai anuanu e hoʻāla i ka ʻili a hoʻopaʻa i ka ʻili. ʻOi aku ka maikaʻi o ka hoʻomana leʻaleʻa ma mua o ka huinahā kokoleka. ʻO ke ahiahi e hoʻomaʻamaʻa iā ʻoe iho me ka ʻauʻau, exfoliation, mask, nā aila pono, hydration, a aia ʻoe ma luna! Eia naʻe, he ahiahi aloha, me ka maluhia, i kekahi manawa kūpono i nā lāʻau āpau o ka rejuvenation. E waiho i nā keiki i nā kūpuna a hāʻawi iā ʻoe iho i kahi pale liʻiliʻi o ke kūʻokoʻa me kāu mea aloha.