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Wellness by Lena
Diet
Most frequently eaten and favorite products
My diet is mainly based on fruit, vegetables, nuts, and healthy fats, as well as, of course, high-quality protein.
Favorite products
Fruit
I love eating large amounts of various fruits. My favorites are strawberries, but despite that, I love all fruits with all my heart.
Vegetables
I don’t eat a single meal that isn’t based on vegetables. I believe they are the foundation of a meal, and most of the plate should consist of vegetables.
Nuts and superfoods
I love adding large amounts of nuts, seeds, and superfoods to my meals, such as goji berries, maca, and cocoa. I love baking cakes based on them and also adding them to meals such as oatmeal, yogurt, smoothies — not only sweets
​Fish and Seafood
l love fish and seafood. I like all kinds of seafood, from shrimp to squid. If I had to choose my favourite, it would be a difficult choice, but shrimp and squid would definitely be at the top. When it comes to fish, I also really like almost all of them. However, one of my favourites is salmon. I truly love salmon, especially raw salmon. Sushi in my favourite restaurant is something I never refuse. Red Meat I love red meat, especially when it is served with sauces. I particularly like sauces with a fruity note, for example raspberry sauce.
Eggs
I also really like eggs. They are a great source of protein, so they are a perfect addition to meals, rice, salads, and many other dishes.
Dairy Products
I love dairy products such as cottage cheese, yoghurt, and cheese. I especially like natural yoghurt without added sugar. I believe it has a very good effect on the gut microbiome and also contains a lot of protein, which positively affects my body.
​Limiting Processed Foods and Introducing Natural Products
I don’t eat processed foods or those based on simple sugars, such as chips, gummies, or candies. I’m not fond of these kinds of products. My diet is based on natural foods. Of course, if I sometimes feel like having something sweet when I’m with friends, I won’t refuse, but overall, I rarely consume processed food.
Breakfast
I believe breakfast is the most important meal of the day. It gives us energy for the whole day, helps maintain stable blood sugar levels, and supports a lasting feeling of fullness. It’s important to choose a wholesome, high-protein breakfast with the addition of healthy fats, ideally within a maximum of 1–1.5 hours after waking up. This allows the body to feel safe and properly nourished. A great way to start the day is with varied oatmeal, a yogurt bowl, pancakes, or even scrambled eggs. Don’t deny yourself these simple pleasures
your body will thank you.
Eating breakfast within about 90 minutes of waking up helps regulate hormonal balance and supports overall well-being.
HIGH PROTEIN DIET
In my life, a high-protein diet plays a very important role. I make sure that my meals contain as much protein as possible. It is very important for proper protein synthesis. Protein helps us feel full and enables muscle building. When we consume a lot of protein, our body looks completely different. We can obtain protein mainly from meat, fish, and dairy products, and for vegetarians/vegans it can be tofu, chickpeas, beans, and other legumes.
Sources of protein – my favorites:
Meat: chicken, beef, pork, turkey breast
Fish and seafood
Cottage cheese, natural yogurt, country-style cottage cheese
Eggs
Tofu and legumes
HYDRATION
A very important aspect is proper hydration throughout the day. I drink a lot of water during the day, often with lemon or orange added. In my case, it is about 2–3 liters. I know that for some people it is hard to drink a larger amount of water, but it is worth trying because our body will certainly benefit from it. Even if you start with drinking about 1 liter, it is the minimum needed to maintain proper functioning of the body during the day. Drinking water has many benefits: Water supports all life processes. It prevents dehydration, which can lead to fatigue, headaches, and reduced concentration. It improves metabolism and digestion. It has a positive effect on the skin – the skin is firmer, more radiant, and less prone to irritation. It regulates body temperature, enables the body to cool down through sweating, and prevents overheating during hot weather and physical activity. It supports kidney function and helps remove toxins from the body through urine. It supports joints and muscles and improves physical performance.
STOP RESTRICTION DIET
Absolutely do not follow starvation diets. They severely disrupt your hormonal system and negatively affect your entire body. Instead of restrictive dieting, focus on healthy, wholesome, and regular nutrition. Listen to your body. Eat regularly and start your day with a nutritious, high-protein breakfast. It’s important to eat properly balanced meals
Ideally organic and rich in protein
to maintain a healthy, toned physique, rather than resorting to extreme dieting.
If your goal is healthy weight loss, a moderate calorie deficit combined with training and a clean, balanced diet is enough. On the other hand, if you want to build muscle mass, you should also follow a balanced, high-protein diet but with additional calories adjusted to your individual needs.
Vegetables and fruits in meals
The main idea is to add as many fruits and vegetables as possible to every meal. They provide many valuable nutrients. In my opinion, every meal should include a vegetable or a fruit. Personally, I try to add as much as possible. My meals are based on them and they make up a large part of my plate. I try to create the most colorful meals possible. Of course, in addition to vegetables and fruit, I also include sources of protein, carbohydrates, and fats. You can also set interesting goals, for example eating a specific amount of vegetables, such as 15 portions within 5 days. I focus on this and create interesting meals in the kitchen.
REGULAR MEALS
Regular meals eaten every 3–4 hours are very important. They help us with concentration, focus, and maintaining energy throughout the day. They support stable energy levels and prevent feelings of fatigue and drowsiness. It is important to eat main meals. However, due to work we often do not have time to eat a full meal during the day. In such situations, it is important to maintain regularity and have something with you
For example, a sandwich, energy balls, or a protein bar, among other options. Remember, regularity is very important so as not to put the body into a state of “survival mode” and to have energy for everything. Always take something to eat with you if you know you will be away from home. Plan your meals for the weekend, make a shopping list, and buy the necessary products. This will help you save both time and money, and maintain a healthy figure by being a good eater.
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