{"id":3415,"date":"2017-09-04T11:08:11","date_gmt":"2017-09-04T10:08:11","guid":{"rendered":"https:\/\/nomen.es\/?p=3415\/"},"modified":"2017-09-04T11:08:11","modified_gmt":"2017-09-04T10:08:11","slug":"comenca-curs-amb-bon-peu","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/comenca-curs-amb-bon-peu\/","title":{"rendered":"Comen\u00e7a el curs amb bon peu"},"content":{"rendered":"

Les vacances s’acaben i donem la benvinguda a un nou curs, amb el sabor de les vacances encara a la boca pot resultar una mica complicat reprendre la rutina i les obligacions del dia a dia<\/strong>. Busca el costat positiu i aprofita la volta per plantar cara als h\u00e0bits poc saludables que has adquirit durant les vacances!<\/p>\n

En aquest article et donem alguns consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i puguis complir amb el que et proposis.<\/p>\n

Estableix uns objectius<\/strong><\/h3>\n

Realitzar algun canvi \u00e9s molt m\u00e9s f\u00e0cil quan t’has marcat unes metes. Escriu en un full els objectius que vulguis complir durant aquest curs i penja’ls en algun lloc visible, aix\u00ed, cada vegada que passis per davant ho recordar\u00e0s i ho tindr\u00e0s present. Una bona idea \u00e9s fer un calendari i anar marcant tot all\u00f2 que aconsegueixes.<\/strong> Marca’t pocs objectius, per\u00f2 que siguin aquells que m\u00e9s importants consideris i d\u00f3na’ls prioritat, a mesura que avancis, pots anar sumant altres.<\/p>\n

Somia en gran, comen\u00e7a petit, actua ara<\/strong><\/h3>\n

No intentis canviar-ho tot de cop, ves pas a pas i et ser\u00e0 molt m\u00e9s f\u00e0cil complir amb el proposat i que perduri en el temps. El m\u00e9s important \u00e9s crear petits h\u00e0bits, per\u00f2 sostenibles<\/strong>. Marcar els teus objectius en un temps concret i abastable t’ajudar\u00e0 a no frustrar-te.<\/p>\n

Posa ordre a les teves menjars<\/strong><\/h3>\n

Probablement durant l’estiu has variat el teus horaris de menjars, \u00bfets dels que aprofiten per aixecar-se m\u00e9s tard, o dels que omplen el seu dia d’activitats des de ben d’hora? Sigui com sigui, els horaris dels \u00e0pats es veuen alterats i, moltes vegades, es van endarrerint al llarg del dia. A m\u00e9s, en no tenir uns horaris fixos \u00e9s m\u00e9s f\u00e0cil acabar picant entre hores.<\/p>\n

Torna a ordenar els teus menjars, \u00e9s important establir un total de 5 \u00e0pats al dia (esmorzar, mig mat\u00ed, dinar, berenar i sopar), amb un interval d’unes 2-3 hores entre cadascun. Recorda que el mig mat\u00ed i el berenar han de ser poc abundants, una pe\u00e7a de fruita o un iogurt amb fruits secs s\u00f3n bones opcions.<\/p>\n

Descobreix com preparar un men\u00fa setmanal variat i equilibrat<\/a>.<\/p>\n

Una alimentaci\u00f3 saludable \u00e9s possible!<\/strong><\/h3>\n

Amb l’enrenou del nou curs \u00e9s possible que pensis que \u00e9s complicat menjar de forma saludable, per\u00f2 si et planifiques, \u00e9s perfectament compatible! Si tens poc temps per cuinar entre setmana aprofita els caps de setmana per preparar m\u00e9s quantitat, fins i tot si has de menjar fora de casa pots deixar uns quants tuppers<\/a> fets, molt pr\u00e0ctic per a aquests dies que vas amb pressa!<\/p>\n

Recorda fer de les verdures i les hortalisses la base dels teus plats, combina-les amb cereals integrals i llegums<\/a><\/strong>. Els dies que no prenguis llegums pots completar-lo amb peix, alternant entre blanc i blau i carn, prioritzant la carn blanca<\/strong>. Recorda les 5 racions de fruites i verdures al dia. Veur\u00e0s que notar\u00e0s els canvis, no nom\u00e9s f\u00edsicament sin\u00f3 tamb\u00e9 en l’estat d’\u00e0nim. Una bona alimentaci\u00f3 t’ajudar\u00e0 a aguantar millor el ritme diari i a afrontar-lo amb m\u00e9s energia.<\/strong><\/p>\n

Torna l’exercici!<\/strong><\/h3>\n

\u00c9s hora de tornar a incloure l’activitat f\u00edsica com a part de la teva rutina. Segur que durant aquestes vacances has pogut agafar alguna idea d’alguna cosa que t’hagi agradat, des de nataci\u00f3 fins a classes dirigides. Tria una activitat que t’agradi i s’adapti a les teves necessitats i comen\u00e7a a moure’t! Comen\u00e7a a poc a poc i busca un horari al que et puguis adaptar f\u00e0cilment, d’aquesta manera, et resultar\u00e0 molt m\u00e9s f\u00e0cil complir amb el proposat. No nom\u00e9s et mantindr\u00e0s en forma, tamb\u00e9 et servir\u00e0 per desconnectar i relaxar-te despr\u00e9s d’un llarg dia de treball. Has de ser constant i tenir for\u00e7a de voluntat, nom\u00e9s aix\u00ed, veur\u00e0s que arriben els canvis desitjats.<\/p>\n

Planificant adequadament els teus objectius i agafant-los amb il\u00b7lusi\u00f3, segur que la tornada a la rutina es fa molt m\u00e9s amena. Veur\u00e0s que aquests canvis t’ajudaran a afrontar el dia a dia amb m\u00e9s \u00e0nim i energia!<\/p>\n","protected":false},"excerpt":{"rendered":"

Les vacances s’acaben i donem la benvinguda a un nou curs, amb el sabor de les vacances encara a la boca pot resultar una mica complicat reprendre la rutina i les obligacions del dia a dia. Busca el costat positiu i aprofita la volta per plantar cara als h\u00e0bits poc saludables que has adquirit durant […]<\/p>\n","protected":false},"author":2,"featured_media":3406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[145,584],"tags":[50,52,59,60,117,119,165,307,493,494,495],"class_list":["post-3415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-trucos-y-consejos-ca","tag-alimentacion-ca","tag-escuela-ca","tag-escola","tag-alimentacio","tag-consells","tag-treball","tag-vacances","tag-exercici","tag-setembre","tag-organitzacio","tag-objectius"],"acf":[],"yoast_head":"\nComen\u00e7a el curs amb bon peu - Nomen<\/title>\n<meta name=\"description\" content=\"Segueix els nostres consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i comen\u00e7a el curs per complir amb el que et proposis.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nomen.es\/empieza-curso-buen-pie\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comen\u00e7a el curs amb bon peu - Nomen\" \/>\n<meta property=\"og:description\" content=\"Segueix els nostres consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i comen\u00e7a el curs per complir amb el que et proposis.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nomen.es\/empieza-curso-buen-pie\/\" \/>\n<meta property=\"og:site_name\" content=\"Nomen\" \/>\n<meta property=\"article:published_time\" content=\"2017-09-04T10:08:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/nomen.es\/wp-content\/uploads\/2017\/09\/empieza_el_curso.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nomen\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nomen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minuts\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/\"},\"author\":{\"name\":\"Nomen\",\"@id\":\"https:\\\/\\\/nomen.es\\\/#\\\/schema\\\/person\\\/e05dca4ee822516d2b98d8c40d7c7936\"},\"headline\":\"Comen\u00e7a el curs amb bon peu\",\"datePublished\":\"2017-09-04T10:08:11+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/\"},\"wordCount\":733,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nomen.es\\\/wp-content\\\/uploads\\\/2017\\\/09\\\/empieza_el_curso.jpg\",\"keywords\":[\"alimentaci\u00f3n\",\"escuela\",\"escola\",\"alimentaci\u00f3\",\"consells\",\"treball\",\"vacances\",\"exercici\",\"setembre\",\"organitzaci\u00f3\",\"objectius\"],\"articleSection\":[\"Trucs i consells\",\"Trucos y consejos\"],\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/\",\"url\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/\",\"name\":\"Comen\u00e7a el curs amb bon peu - Nomen\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nomen.es\\\/wp-content\\\/uploads\\\/2017\\\/09\\\/empieza_el_curso.jpg\",\"datePublished\":\"2017-09-04T10:08:11+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/#\\\/schema\\\/person\\\/e05dca4ee822516d2b98d8c40d7c7936\"},\"description\":\"Segueix els nostres consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i comen\u00e7a el curs per complir amb el que et proposis.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#breadcrumb\"},\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#primaryimage\",\"url\":\"https:\\\/\\\/nomen.es\\\/wp-content\\\/uploads\\\/2017\\\/09\\\/empieza_el_curso.jpg\",\"contentUrl\":\"https:\\\/\\\/nomen.es\\\/wp-content\\\/uploads\\\/2017\\\/09\\\/empieza_el_curso.jpg\",\"width\":900,\"height\":600,\"caption\":\"empieza el curso\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/nomen.es\\\/empieza-curso-buen-pie\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\\\/\\\/nomen.es\\\/ca\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Comen\u00e7a el curs amb bon peu\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/nomen.es\\\/#website\",\"url\":\"https:\\\/\\\/nomen.es\\\/\",\"name\":\"Nomen\",\"description\":\"Mucho m\u00e1s que arroz\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/nomen.es\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ca\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/nomen.es\\\/#\\\/schema\\\/person\\\/e05dca4ee822516d2b98d8c40d7c7936\",\"name\":\"Nomen\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ca\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/9706332b7e0d915e91c32e7737d8b5aea989a8aa0f5a11d27cdf2acb64563170?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/9706332b7e0d915e91c32e7737d8b5aea989a8aa0f5a11d27cdf2acb64563170?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/9706332b7e0d915e91c32e7737d8b5aea989a8aa0f5a11d27cdf2acb64563170?s=96&d=mm&r=g\",\"caption\":\"Nomen\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Comen\u00e7a el curs amb bon peu - Nomen","description":"Segueix els nostres consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i comen\u00e7a el curs per complir amb el que et proposis.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/nomen.es\/empieza-curso-buen-pie\/","og_locale":"ca_ES","og_type":"article","og_title":"Comen\u00e7a el curs amb bon peu - Nomen","og_description":"Segueix els nostres consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i comen\u00e7a el curs per complir amb el que et proposis.","og_url":"https:\/\/nomen.es\/empieza-curso-buen-pie\/","og_site_name":"Nomen","article_published_time":"2017-09-04T10:08:11+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/nomen.es\/wp-content\/uploads\/2017\/09\/empieza_el_curso.jpg","type":"image\/jpeg"}],"author":"Nomen","twitter_misc":{"Escrit per":"Nomen","Temps estimat de lectura":"4 minuts"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#article","isPartOf":{"@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/"},"author":{"name":"Nomen","@id":"https:\/\/nomen.es\/#\/schema\/person\/e05dca4ee822516d2b98d8c40d7c7936"},"headline":"Comen\u00e7a el curs amb bon peu","datePublished":"2017-09-04T10:08:11+00:00","mainEntityOfPage":{"@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/"},"wordCount":733,"commentCount":0,"image":{"@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#primaryimage"},"thumbnailUrl":"https:\/\/nomen.es\/wp-content\/uploads\/2017\/09\/empieza_el_curso.jpg","keywords":["alimentaci\u00f3n","escuela","escola","alimentaci\u00f3","consells","treball","vacances","exercici","setembre","organitzaci\u00f3","objectius"],"articleSection":["Trucs i consells","Trucos y consejos"],"inLanguage":"ca","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/nomen.es\/empieza-curso-buen-pie\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/","url":"https:\/\/nomen.es\/empieza-curso-buen-pie\/","name":"Comen\u00e7a el curs amb bon peu - Nomen","isPartOf":{"@id":"https:\/\/nomen.es\/#website"},"primaryImageOfPage":{"@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#primaryimage"},"image":{"@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#primaryimage"},"thumbnailUrl":"https:\/\/nomen.es\/wp-content\/uploads\/2017\/09\/empieza_el_curso.jpg","datePublished":"2017-09-04T10:08:11+00:00","author":{"@id":"https:\/\/nomen.es\/#\/schema\/person\/e05dca4ee822516d2b98d8c40d7c7936"},"description":"Segueix els nostres consells perqu\u00e8 et sigui molt m\u00e9s f\u00e0cil la tornada a la rutina i comen\u00e7a el curs per complir amb el que et proposis.","breadcrumb":{"@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#breadcrumb"},"inLanguage":"ca","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nomen.es\/empieza-curso-buen-pie\/"]}]},{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#primaryimage","url":"https:\/\/nomen.es\/wp-content\/uploads\/2017\/09\/empieza_el_curso.jpg","contentUrl":"https:\/\/nomen.es\/wp-content\/uploads\/2017\/09\/empieza_el_curso.jpg","width":900,"height":600,"caption":"empieza el curso"},{"@type":"BreadcrumbList","@id":"https:\/\/nomen.es\/empieza-curso-buen-pie\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Portada","item":"https:\/\/nomen.es\/ca\/"},{"@type":"ListItem","position":2,"name":"Comen\u00e7a el curs amb bon peu"}]},{"@type":"WebSite","@id":"https:\/\/nomen.es\/#website","url":"https:\/\/nomen.es\/","name":"Nomen","description":"Mucho m\u00e1s que arroz","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nomen.es\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ca"},{"@type":"Person","@id":"https:\/\/nomen.es\/#\/schema\/person\/e05dca4ee822516d2b98d8c40d7c7936","name":"Nomen","image":{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/secure.gravatar.com\/avatar\/9706332b7e0d915e91c32e7737d8b5aea989a8aa0f5a11d27cdf2acb64563170?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9706332b7e0d915e91c32e7737d8b5aea989a8aa0f5a11d27cdf2acb64563170?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/9706332b7e0d915e91c32e7737d8b5aea989a8aa0f5a11d27cdf2acb64563170?s=96&d=mm&r=g","caption":"Nomen"}}]}},"_links":{"self":[{"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/posts\/3415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/comments?post=3415"}],"version-history":[{"count":0,"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/posts\/3415\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/media\/3406"}],"wp:attachment":[{"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/media?parent=3415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/categories?post=3415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nomen.es\/ca\/wp-json\/wp\/v2\/tags?post=3415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}