{"id":253,"date":"2026-08-11T02:44:59","date_gmt":"2026-08-11T02:44:59","guid":{"rendered":"https:\/\/miosotis.org\/?page_id=253"},"modified":"2026-09-29T08:42:59","modified_gmt":"2026-09-29T08:42:59","slug":"standard","status":"publish","type":"page","link":"https:\/\/miosotis.org\/pt\/standard\/","title":{"rendered":"Standard\u00a0"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"253\" class=\"elementor elementor-253\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e42696 e-flex e-con-boxed e-con e-parent\" data-id=\"7e42696\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-640c327 elementor-widget elementor-widget-heading\" data-id=\"640c327\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">miosotis healthy life plans\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20631ce elementor-widget elementor-widget-text-editor\" data-id=\"20631ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"font_8 wixui-rich-text__text\"><span class=\"TextRun SCXW14661108 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW14661108 BCX0\">Two<\/span><span class=\"NormalTextRun SCXW14661108 BCX0\"> alternatives are provided<\/span><span class=\"NormalTextRun SCXW14661108 BCX0\">.<\/span><\/span><span class=\"EOP Selected SCXW14661108 BCX0\" data-ccp-props=\"{&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559731&quot;:0}\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"TextRun SCXW202465165 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW202465165 BCX0\">(Standard, and premium plans)<\/span><span class=\"NormalTextRun SCXW202465165 BCX0\">.<\/span><\/span><span class=\"EOP Selected SCXW202465165 BCX0\" data-ccp-props=\"{&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559731&quot;:0}\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"TextRun SCXW61643082 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW61643082 BCX0\">The Subscriber can select the one that best suits their preferences.<\/span><\/span><span class=\"EOP Selected SCXW61643082 BCX0\" data-ccp-props=\"{&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559731&quot;:0}\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7dc7f4c e-flex e-con-boxed e-con e-parent\" data-id=\"7dc7f4c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-29e81bd e-con-full e-flex e-con e-child\" data-id=\"29e81bd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ce50854 elementor-widget elementor-widget-image\" data-id=\"ce50854\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"428\" height=\"429\" src=\"https:\/\/miosotis.org\/wp-content\/uploads\/2026\/08\/Monosnap-Healthy-Eating-Plan-Infographic-Generation-Google-Gemini-2026-07-27-12-03-38_pn.png\" class=\"attachment-full size-full wp-image-258\" alt=\"\" srcset=\"https:\/\/miosotis.org\/wp-content\/uploads\/2026\/08\/Monosnap-Healthy-Eating-Plan-Infographic-Generation-Google-Gemini-2026-07-27-12-03-38_pn.png 428w, https:\/\/miosotis.org\/wp-content\/uploads\/2026\/08\/Monosnap-Healthy-Eating-Plan-Infographic-Generation-Google-Gemini-2026-07-27-12-03-38_pn-300x300.png 300w, https:\/\/miosotis.org\/wp-content\/uploads\/2026\/08\/Monosnap-Healthy-Eating-Plan-Infographic-Generation-Google-Gemini-2026-07-27-12-03-38_pn-150x150.png 150w, https:\/\/miosotis.org\/wp-content\/uploads\/2026\/08\/Monosnap-Healthy-Eating-Plan-Infographic-Generation-Google-Gemini-2026-07-27-12-03-38_pn-100x100.png 100w\" sizes=\"(max-width: 428px) 100vw, 428px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-968714c e-con-full e-flex e-con e-child\" data-id=\"968714c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6ed792c elementor-widget elementor-widget-heading\" data-id=\"6ed792c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">standard plan\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51a8e11 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"51a8e11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"arrow_carrot-right_alt2\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Select the Standard Plan if you think you need some support to fulfill the weight loss and healthy eating programme. <\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"arrow_carrot-right_alt2\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">In each phase of the programme, we will help you achieve your weight and healthy eating goals. <\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"arrow_carrot-right_alt2\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">It is a more customized program, with weekly assessment of biometric parameters.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-82a422a e-flex e-con-boxed e-con e-parent\" data-id=\"82a422a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cf57fdc elementor-widget elementor-widget-heading\" data-id=\"cf57fdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">O Plano Standard inclui:\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19e30e2 elementor-widget elementor-widget-text-editor\" data-id=\"19e30e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"font_8 wixui-rich-text__text\">\u00a0<\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">1. <span class=\"TextRun SCXW16209954 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW16209954 BCX0\">)<\/span><\/span><span class=\"TextRun SCXW16209954 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW16209954 BCX0\"> Miosotis healthy life programme\u2013 printed edition<\/span><\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW260832589 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW260832589 BCX0\">Duration: 24 weeks, divided into 6 phases.<\/span><\/span><span class=\"EOP Selected SCXW260832589 BCX0\" data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"TextRun SCXW250601912 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW250601912 BCX0\">Format: A high-quality book that may be purchased online or in physical bookshops.<\/span><\/span><span class=\"EOP SCXW250601912 BCX0\" data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"NormalTextRun SCXW226821835 BCX0\">Purpose: to facilitate in-person consultation and the manual recording of notes, weight, waist circumference and vital signs, allowing the Subscriber<\/span><span class=\"NormalTextRun SCXW226821835 BCX0\">\u00a0to track their progress in a tangible way.<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW165454177 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW165454177 BCX0\"> Monitoring: The data must be recorded weekly in the online section so that the clinical team can assess progress and adjust the menu for the next phase.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">2.<span class=\"TextRun SCXW118400353 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW118400353 BCX0\">)<\/span><span class=\"NormalTextRun SCXW118400353 BCX0\"> Menu padr\u00e3o para cada fase<\/span><\/span><span class=\"EOP SCXW118400353 BCX0\" data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW255697932 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW255697932 BCX0\">Structure: Base menu provided in 1500, 1800 and 2000 kcal formats for each phase<\/span><\/span><span class=\"TextRun SCXW255697932 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW255697932 BCX0\">\u200b<\/span><\/span><span class=\"TextRun SCXW255697932 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW255697932 BCX0\">.<\/span><\/span><span class=\"EOP SCXW255697932 BCX0\" data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW170433299 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW170433299 BCX0\">Adaptation: Users should adjust the menu in line with their biometric progress, dietary restrictions and the clinical team\u2019s recommendations.\u00a0\u00a0\u00a0<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"NormalTextRun SCXW83483340 BCX0\">\u00a0Online support: Weekly access to the standard recommendations and to the adjustments suggested by the clinical team at the end of each phase <\/span><span class=\"NormalTextRun SCXW83483340 BCX0\">to<\/span><span class=\"NormalTextRun SCXW83483340 BCX0\"> improve the eating plan.<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">3.<span class=\"NormalTextRun SCXW147800908 BCX0\">)<\/span><span class=\"NormalTextRun SCXW147800908 BCX0\"> Programa de literacia em alimenta\u00e7\u00e3o saud\u00e1vel<\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"NormalTextRun SCXW3832662 BCX0\">\u00a0Purpose: Understanding and applying nutritional information <\/span><span class=\"NormalTextRun SCXW3832662 BCX0\">to<\/span><span class=\"NormalTextRun SCXW3832662 BCX0\"> make informed, balanced dietary decisions. It is not merely a matter of having theoretical knowledge, but of turning that knowledge into practical everyday action.<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"TextRun SCXW135490135 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW135490135 BCX0\"> Knowing how to choose: Understanding and interpreting the nutritional labels and traffic-light labelling on supermarket products.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW220447805 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220447805 BCX0\"> Knowing how to plan: Managing the budget, selecting foods and structuring varied meals.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"TextRun SCXW121688207 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW121688207 BCX0\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <\/span>Knowing how to prepare: Preparing food safely and healthily.<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"TextRun SCXW121688207 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW121688207 BCX0\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"TextRun SCXW41526116 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW41526116 BCX0\"> Critical thinking: Distinguishing recommendations based on scientific evidence from nutritional misinformation.<\/span><\/span><\/span><\/span><\/span><\/p><p><span class=\"TextRun SCXW121688207 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW121688207 BCX0\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"TextRun SCXW41526116 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW41526116 BCX0\"> <span class=\"TextRun SCXW33007330 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW33007330 BCX0\"> Disease prevention: It acts as a public health tool to prevent obesity, diabetes and cardiovascular problems.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">4.<span class=\"NormalTextRun SCXW140912989 BCX0\">)<\/span><span class=\"NormalTextRun SCXW140912989 BCX0\"> Monitoring of weight and waist circumference at each phase<\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<span class=\"TextRun SCXW131817520 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW131817520 BCX0\">Key indicators: Weight and waist circumference are the fundamental metrics for measuring the effectiveness of the programme and the reduction in cardiovascular risk.<\/span><\/span><span class=\"EOP Selected SCXW131817520 BCX0\" data-ccp-props=\"{&quot;335559731&quot;:708}\">\u00a0<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<\/span><span data-contrast=\"none\">\u00a0Dynamic adjustment: Monitoring takes place at the end of each phase so as to allow the precise adjustment of the menus (standard and personalised) for the next phase.<\/span><span data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">5. <span class=\"NormalTextRun SCXW101719983 BCX0\">)<\/span><span class=\"NormalTextRun SCXW101719983 BCX0\"> Weekly standard menu<\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW257519679 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW257519679 BCX0\"> Structure: Standard menu provided at the start of each week, in 1500, 1800 and 2000 kcal formats per day.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW163355166 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW163355166 BCX0\"> Adaptation: Users should adjust the menu in line with their biometric progress, dietary restrictions and the clinical team\u2019s recommendations.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW99074469 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW99074469 BCX0\">\u00a0Online support: Weekly access to the standard recommendations and to the adjustments suggested by the clinical team at the end of each phase <\/span><span class=\"NormalTextRun SCXW99074469 BCX0\">in order to<\/span><span class=\"NormalTextRun SCXW99074469 BCX0\"> improve the eating plan for the following phase.<\/span><\/span><span class=\"EOP SCXW99074469 BCX0\" data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">6. <span class=\"NormalTextRun SCXW9070966 BCX0\">)<\/span><span class=\"NormalTextRun SCXW9070966 BCX0\"> Aconselhamento sobre atividade f\u00edsica<\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW220192433 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220192433 BCX0\"> Frequency: A minimum recommendation of 30 minutes a day.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW91365556 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW91365556 BCX0\">Method: The focus is on integrating physical exercise into the daily routine (making use of everyday routines to be physically active, and exercises at home such as press-ups, sit-ups and squats), rather than being limited to running or walking.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW217861452 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW217861452 BCX0\">Benefits: Reduced cardiovascular risk, weight loss, improved sleep, reduced stress and the prevention of chronic diseases.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211;<\/span><span data-contrast=\"none\">\u00a0Flexibility: Teaching \u201cphysical activity equivalents\u201d so that exercise can be adapted to everyone\u2019s lifestyle .<\/span><span data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/p><p><span data-ccp-props=\"{&quot;335559731&quot;:0}\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><strong><span class=\"wixui-rich-text__text\">7. <span class=\"NormalTextRun SCXW31466149 BCX0\">)<\/span><span class=\"NormalTextRun SCXW31466149 BCX0\"> Aconselhamento motivacional<\/span><\/span><\/strong><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW55501035 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW55501035 BCX0\"> Mindful Eating: Turning the act of eating into a mindful ritual, eliminating the automatic consumption of food and excessive alcohol intake.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0\u00a0\u00a0&#8211; <span class=\"NormalTextRun SCXW115558763 BCX0\">Emotional Control: Learning to distinguish physical hunger from emotional hunger (\u201ccravings\u201d) <\/span><span class=\"NormalTextRun SCXW115558763 BCX0\">in order to<\/span><span class=\"NormalTextRun SCXW115558763 BCX0\"> eliminate compulsive behaviours<\/span><span class=\"NormalTextRun SCXW115558763 BCX0\">.<\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0 \u00a0&#8211; <span class=\"TextRun SCXW179474183 BCX0\" lang=\"EN-GB\" xml:lang=\"EN-GB\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW179474183 BCX0\">Techniques: Eating slowly, recognising the signs of satiety, using the five senses and dealing with guilt or food-related anxiety.<\/span><\/span><\/span><\/p><p class=\"font_8 wixui-rich-text__text\"><span class=\"wixui-rich-text__text\">\u00a0 \u00a0<\/span><\/p><p class=\"font_8 wixui-rich-text__text\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-165fabc e-con-full e-flex e-con e-child\" data-id=\"165fabc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cc01d68 elementor-widget elementor-widget-button\" data-id=\"cc01d68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/miosotis.org\/pt\/standard\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Standard<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e57e38e elementor-widget elementor-widget-button\" data-id=\"e57e38e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/miosotis.org\/pt\/premium\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Premium<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>miosotis healthy life plans Two alternatives are provided.\u00a0 (Standard, and premium plans).\u00a0 The Subscriber can select the one that best [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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