Больше о питании в тг: настя мур вещает

Key wellness + nutrition strategies mentioned

• Use “empty calories” less (and don’t worry about missing them)

  • Avoid foods that don’t provide satisfying nutrition/calorie value.
  • Focus on feeling better rather than craving what you used to eat.

• Choose healthier cooking methods and fats

  • “Don’t fry in oil” / fry with water or use minimal oil.
  • Use the right frying pan so food (e.g., chicken) doesn’t burn.
  • Prefer healthy fats instead of heavy, greasy cooking.

• Eat in an order that supports fullness

  • Eat the main meal first, then have tea with something sweet (later, not at the start).

• Start the day without sugary “breakfast cake” habits

  • “My day never starts with a piece of cake.”

• Maintain consistent daily movement

  • Walk ~6,000–7,000 steps/day consistently (sometimes more).
  • Emphasized: better steady walking than one day of high steps followed by inactivity the next.

• Increase volume/satiety with vegetables

  • Eat vegetables often.
  • Main point: fullness comes more from portion size than only from calorie count.

• Reduce restaurant/café “main-course” habits

  • Go to cafes mainly for coffee; avoid ordering main dishes frequently.
  • Preference for home meals over restaurant food.

• Build a balanced home plate using “small substitutions”

  • Lean chicken instead of pork for a long time.
  • Salad: use ~5 grams of dressing instead of ~50 grams.
  • Prefer frying methods with less fat; avoid situations where:
    • oil drips heavily off food (e.g., cutlets)
    • salad has more sauce than vegetables

• Reframe what you like based on how your body feels

  • Past preference for very fatty pork and oily, fried potato dishes.
  • Motivation for change: better digestion—less heavy stomach and gastritis-free living—and desire to continue.

Presenters / sources

• Настя Мур (Nastya Mur) (referenced in the video title)