Legio.info.eng (2026)

28/02/2023

Why eat breakfast?

So how can breakfast have a positive effect on your health?

✔️ In the morning, our body produces insulin, so a person gets nutrients, glucose enters the cell, energy goes! Your body needs breakfast!

✔️ The organs of the digestive system are most active in the morning, so dairy products and fruit are actively digested in the first half of the day, but fresh vegetables in lunch. By the way, if you take a vitamin complex, it is better after breakfast.

✔️ Early breakfast also helps to normalize the outflow of bile.
According to the teachings of Shichen, the best time for breakfast is between 7:00 and 9:00 a.m., which is the time when the gastric meridian is active. Protein is assimilated well during this time, so it is good to use protein products for breakfast - cottage cheese, yoghurt, and eggs.

It is advisable to have the second breakfast between 9:00 and 11:00, when the pancreas meridian is active. At this time the pancreatic juice is well released and digests carbohydrate foods. You can have a snack of gluten-free porridge.

Between 13:00 and 15:00 the small intestine meridian is active, there is an active flow of energy to the stomach, digestion intensifies, so during this period it is best to arrange lunch. Note that these recommendations of Chinese medicine do not contradict the recommendations of Western nutritionists - traditionally, it is at noon time it is customary to have lunch in almost all countries of the world.

A snack can be made around 4:00 p.m. to 5:00 p.m., when the bladder is active. At this time it is recommended to drink herbal tea, prepare fruit or vegetable juice (smoothie).

Dinner can be had at 19:00, because the pericardial meridian is activated at this time. As a dinner, it is best to choose vegetable or animal proteins combined with non-starchy vegetables and greens. Dinner should be light (a small portion of 200 to 300 grams), the food should be lean, non-fat, non-bulky, non-spicy.

What do you usually have for breakfast?

27/02/2023

Empty Worry ⚪️

Anxiety is a rather meaningless condition. It seems to help you prepare for an emergency situation, but in fact it only takes away your energy and nerve cells.

Don't waste your resources on empty worries. Always remember: while you are alive, nothing is over, everything can be changed.

At least just stop worrying about what the neighbors thought, about the fact that a colleague will beat you for a promotion, or scrolling through a conversation with your boss, guessing if he understood you correctly and what he meant.

Anything that's distracting moves the resource from where anxiety is eating it up to a place where it can be spent on at least something useful.

In a moment of anxiety, switch to an activity, physically do at least something. After all, as Sherlock Holmes said, "Work is the better cure for stress."

Rules for successful meditation
More and more people are beginning to realize the practical benefits of meditation for mental and physical health. There are scientifically proven facts about how meditation can help the modern person:
Reduce stress levels.
Scientific studies with several thousand participants have shown that breathing practices and regular meditation lower blood levels of the stress hormone cortisol. With regular practice, participants had lower levels of anxiety and worry.

Concentration
Focus on your breath. You can practice the meditation "So-Ham" in which on the inhale you need to pronounce the sound So, and on the exhale - Ham. It is not necessary to pronounce the sounds clearly, a small vibration which will distract you from extraneous thoughts is enough.

How do you start your first steps in meditation right now?
We know how hard it is to start meditating from scratch, so we tried and made a checklist for you, write "First Steps of Meditation" in the Directrix and get it absolutely FREE!

26/02/2023

Mindful eating is eating in response to your body's signals. It is the ability to respond to hunger and eat until you are comfortably full and eat only healthy foods rich in the vitamins and nutrients your body needs. You listen and hear your body's needs and respond to them without ignoring them. ⠀
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This innate skill can be lost in different situations and at different ages. Some have it since infancy - when they were fed according to the clock and not on demand. Or later - when they made you eat faster, literally shoving food into you so that you would not be late for school and work, or when you were stressed with cakes and candy.Such events can disrupt eating behavior, because a child from birth clearly knows how much and when to eat. The goal of mindful eating is to get this skill back.
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How do you learn to listen to your body? ⠀

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When I work with my clients, I always start from the smallest steps. First we learn to notice the most urgent bodily needs - the desire to change posture at the desk, to stretch, to go to the toilet, to go to bed when I feel like it, to always respond to hunger. ⠀
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And then comes the most pleasurable stage - we learn to seek, find and fill up with pleasure. We don't need spas, trips to the Maldives, or even a bubble bath with rose petals🛀. You can start with the tiniest little things that, when merged together, will fill you with a stream of pleasure, relieve stress and restore your resource without you noticing it. ⠀
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This exercise has another magical effect: it brings your attention back to the present without getting stuck in the past or the future. ⠀
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Try to notice the feeling of pleasure in your daily activities this week. And not just notice - but consciously merge with pleasure, let it fill you. ⠀
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What do you like? ⠀
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Watching your plants blooming on the windowsill, maybe? Or the way you water them? Or the way the sun bunny plays on the wall? Watching your cat lick its fur? Feeling the good feeling of liking the temperature in the shower? The touch of a rug against your feet? Diffusing your hair? Drinking cool water? To stretch and yawn?
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Write in the comments - what other little pleasures do you notice?

25/02/2023

MEDITATIONS FOR OVEREATING AND STRESS 💪
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AIROSHAPE👇 SYSTEM.
The optimal time to do it is after physical activity. It helps to increase the desire to lose weight and make a positive attitude towards sports. If you wish, you can also perform it without a pre-workout, in the evening💯💯
EX*****ON TECHNIQUE:
✔️ Lie on your back with your head facing east(a compass can be found in almost all modern smartphones)
✔️ Tense the muscles in separate groups, feeling the heat in them. Start at the head, face and move downward.
✔️ Think of all the problems that hinder weight loss as heavy stones.
They are stuffed in a backpack behind your back.
✔️ Take the stones out one at a time, being very clear about what problem you're SELF-removing!
✔️ Meditation is complete when the mental backpack is empty. There's no pressure on your back, it's easy for you.
✔️ It can be as long as 10 minutes or as long as 20 minutes.
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VIPASANA MEDITATION👇
✔️ These sessions should preferably be done before bedtime.
✔️ Vipasana technique for weight loss helps relieve stress, relax the mind.
✔️ Additionally, it can help get rid of the habit of overeating in the evening.
✔️ Practice duration is 15-20 minutes.
PERFORMANCE TECHNIQUE:
➕ Sit in a chair, hands on knees. Back is straight.
➕ Beginners can lie on their back.
✔️С take a deep breath and stick out your stomach.
In a smooth exhalation, draw it in.
✔️ At the same time, imagine the extra pounds coming out with the air.
✔️ Normalize your breathing when you feel light.

23/02/2023

WEIGHT STILL!

What to do?

Today let's find out if this is normal? And do we need to do something about it?

Rapid weight loss occurs in the first few weeks. By reducing sugar and salt, extra fluid and stagnant intestines are gone.

Then the body begins to adjust to the new diet and gets used to the restrictions. This is when the plateau effect occurs and the weight stands👈this should not scare you!

⚠️Эффект Plateau occurs in 99% of people who lose weight.

Usually it "lets up" after 5-7 days, but sometimes the weight hangs on for a longer period - several weeks...

This is considered normal - during this time your body will readjust for further weight loss.

So don't panic, keep eating right and the weight will surely shift to minus😉
In the end, the formula always wins: the calories you eat should always be in deficit of the calories you burn. And that formula is different for everyone. If you can't manage your weight and need support and help from an expert, email Direct and get a 20% discount on the first session!
Have you experienced a Plateau? How long did the weight stay in place?

21/02/2023

The brain and food.

🧠 Our brains have helpful features that are not always helpful to those with eating problems. ⠀
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1️⃣Полезная feature. Automation. What we often do, sometimes even complex multi-component actions we start doing on automatic. For example, if you take the same route to work every morning, you can sometimes go to work on your day off and think about it. Has that ever happened? ⠀
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It's an evolutionarily good thing. It's an energy saver. But! We often eat on automatic. Without even feeling the taste of the food, we swallow in one bite while watching TV. Feeling full only when our stomach starts to squeeze. ⠀
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2️⃣Многозадачность. Also a handy feature. It is especially loved by anxious people. Those who feel sorry for wasting time on one thing. How do you watch a show in the evening? You still have to iron or eat or embroider, but you have to do something.
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This also applies to food. Without being in the moment, we don't enjoy it as much. We don't taste the food, we don't see half of the movie scenes. We only get half the pleasure of the action, or even a third. ⠀
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So what should we do? Be in the moment, be conscious. Everybody's talking about it now, but they don't tell you how.
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Do one thing. Difficult? But you can. Especially if you want to lose weight or keep it off. Put away the phone, the TV, the computer.
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"When I eat, I eat and eat. Feel the taste of food, its smell, its texture. Try to understand at what point its taste changes. After all, food doesn't taste the same all the time. After a couple of bites, the brightness of the taste diminishes. Then it becomes even less. ⠀
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Awareness, being in the moment will not only help you lose weight by starting to feel your body better and eat less. But also by feeling more of the colors of life. Constantly being in an attempt to get things done, we stop enjoying what's around us. We lose the taste for life.
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Concentrate on one thing. It's a very interesting experience.)

19/02/2023

Baked cauliflower with garlic butter .
It has a gorgeous texture and a very interesting delicate taste. For a vegan version of this recipe, you can replace the butter with coconut oil. True, some of the flavor would be lost.

🙌Ingredients for 4 servings:
✅Cauliflower base 800 grams
✅Butter 75 grams
✅Garlic 4 cloves
✅Salt and pepper to taste

Recipe: Cut the cabbage into medium sized florets and put them in a dish. Salt and pepper to taste.

📍We send it to pre-heated to 180 degrees and bake for 12-15 minutes.

📍Meanwhile, melt the butter and add the garlic chopped into strips. We put it on medium heat and cook until the oil is slightly browned and transparent.

📍Remove the form with the cabbage from the oven and brush generously with oil.

📍Return to the oven and bake for another 10 minutes.

Serve with butter garlic. Bon appetit!

18/02/2023

🙀PERELY ???
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Sound familiar?
Keeping a long diet, choosing your food carefully, following the right cooking ...🥦 🥦
And then you get to a place where there are a lot of food temptations and a breakdown comes 🍟🍕🍔🍣🍦🍰🍫- 💥
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And afterwards, a lot of people start -
💭 Scared themselves, don't know what to do next ...Abandon their efforts and start uncontrolled eating or .
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INSTRUCTION for those who have had an Overwhelming/Breakdown happen to them ⭕️
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1.Understand that any uncontrolled breakdown in food - it is a huge load on the detoxification system (because now you need to take out of the body all these food toxins, allergens, etc) and load on the gastrointestinal organs (you need to digest).
👉 the next day to help the excretory system work and make digestion easier ✅
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2.the Food Break - skip breakfast! ♻️ - let 12-16 hours pass between your meal and your next meal! ⏰
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3.Eating: Minimal🔻 in calories and maximum🔺 in dietary fiber
Choose non-starchy vegetables, greens.
Of fruits, it is better to give preference to -Grapefruit.
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liquids - herbal infusions - CHIP, Mint, Ginger, Fennel, ROMANIC, ROSEMARINE, Borage can help you
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5. We also connect the -SORBENTS.
( Psyllium ...you can choose pharmacy versions - polysorb / enterosgel)
And enzymes 💊
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6.Physical activity - yes, the body has a lot of unproductive energy, which
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7.Contrast showers 🚿
100 lymphatic drainage jumps in the morning - to avoid lymph stagnation and swelling

17/02/2023

Cheese Rectangles

📖 Ingredients:

- Hard cheese - 100 g.
- Brynza - 100 gr.
- Dill, parsley - 2-3 sprigs each
- Milk - 100 ml.
- Soda - 1 tsp.
- Salt - 0,5 tsp.
- Flour - 250 gr.
- Vegetable oil - for frying

🧑🏻🍳 Preparation:

1. In a bowl with grated cheese add finely chopped cheese, egg, milk, salt, soda, herbs and mix.
2. Then add flour and knead the dough. Cover with clingfilm and leave for 10 minutes.
3. Then roll out the dough into a 0.7 centimetre thick rectangle.
4. Cut out squares of 7-8 centimeters.
5. Cut each square diagonally.
6. Roast the cheese rectangles over medium heat on both sides for 2 minutes each.

15/02/2023

Yoga is healthy! It forms good habits and helps to live longer.
Today we're going to talk about the habits that yoga helps to develop
Early risers. Yoga starts the day at 4 or 5 in the morning, and it's very helpful. Getting up early helps with circadian rhythms and hormones.
To get up that early, you have to go to bed before midnight, ideally at 10 p.m. This is when melatonin, the "youth and beauty" hormone, is produced. You should sleep in silence and in complete darkness.
It is not necessary to get up at 4 am or at 6 am. But to get up early is good for everyone, just everyone has his own "early".
It's enough each day to wake up 15 minutes earlier than yesterday. If you follow the regimen, after a while you will learn to wake up easily and with pleasure.
Meditations and asanas. 3,000 scientific studies have already proven the health benefits of meditation.
Observations have shown that practitioners have passed insomnia, normalized blood pressure and depression recedes.
Asanas are a special set of exercises where yogis freeze in a certain pose and actively breathe. During this time, the right muscles are relaxed and tensed, and the body comes back to normal.
Yogis use static postures for meditation. They sit comfortably and concentrate on the breath. Over time, the mind and emotions calm down and the flow of thoughts stops. Experienced yogis devote 20 minutes or more to meditation. Beginners can start with three to five minutes.
- Healthy Eating Behaviors. Yogis have an excellent sense of their body and its needs. They don't suffer from RPP (eating disorder) or stress or boredom, and they don't overeat at parties. They just don't have a need for it.
Because of the practices, they know how to deal with their emotions and know how to get back into a harmonious state.
If you start practicing yoga, the urge to overeat will fall away on its own. You'll come to terms with your body and learn to identify your true desires. And as a nice bonus, you'll get a healthy body and a beautiful figure.

Ready to be healthy, beautiful and truly happy? Sign up for a consultation with us at ❤️

14/02/2023

WE ARE WHAT WE EAT 🍽
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I think it's hard to disagree with that expression!
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Food affects both our physical and mental state 🧍♂️
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As a rule, after eating cookies, muffins, candies
🍘🧁🍰🍫🍬🍪↩ we want to lie down and rest 🛌
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But after eating - vegetables появляется🥦🫑🥒🥬🥗- a burst of strength and energy 💪
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Because with the first option.
WHAT OUR BODY GETS ⁉️
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What's useful? What building blocks? Micro and macronutrients? What of these foods will he maintain the health of his skin/hair/feet?
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Fast carbs that are very likely to go into fatty tissue later, a bunch of different allergens, toxic agents and preservatives and inflammatory substances!
- AND NOTHING ELSE 🚫
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But with the second option - the body will get proteins - building material for skin / hair / joints / ligaments, fats - synthesis of s*x hormones, vitamins, stimulation of bile secretion, fiber - will support the motility of the GI tract and become food for the microbiome, complex carbohydrates - a source of energy for a long time!
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See the difference ⁉️
How do you eat ⁉️
Do you often eat "forbidden foods" ⁉️

12/02/2023

WHY EAT DESSERTS
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If you love sweets, read on, I'll tell you why it's good to eat desserts twice a day!
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In Marsha Herrin's nutrition plan, food for joy (desserts and more) should be in your diet twice a day. This is the minimum amount you try not to neglect each day. If there is a need to snack on sweets, please eat them, too.
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Desserts twice a day allow you to:
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✅ Enjoy your food. Enjoying food is a critical component of a healthy diet. If your cat or dog has a decreased appetite, you take her to the vet. As it is a sign of some kind of disorder. It's the same with people, food should be enjoyable. And desserts are an easy way to get that pleasure.
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✅ Dessert allows you to put a point on your meal. Not a full stop followed by an overeating binge, but a period. Just eat it and go about your business.
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✅ Stop overeating with desserts. Usually the first thing people limit their diet to is sweets. And that's the first thing they start overeating with. If you eat desserts twice a day every day, trust me, overeating on sweets will stop, and you'll still have to look for something sweet to enjoy.
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✅ Desserts consist mainly of simple carbohydrates and fat. Therefore, they are a great source of quick energy. If I haven't eaten on time and feel really hungry, I'll eat some dark chocolate so I have the energy to open the k***s of the oven (and don't think I won't eat dessert after a meal! 😄).
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✅ Dessert allows you to determine your optimal serving size. If you've eaten a main meal (complex carbohydrates, protein, fat, vegetable/fruit, calcium-containing product) and you can't get dessert in, then the meal was too big. Next time, put a smaller portion and leave room for dessert. This will be your optimal serving size.
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And please remember that sugary foods DO NOT cause diabetes or addiction. It can be yogurt ice cream, smoothies, fruit, homemade dried fruit candy, marshmallows, raf desserts, etc., not candy and brownies from the mass-market store
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So eat sweets at your pleasure. And, the less stress about food, the healthier you will be mentally and physically.

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