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Psychology & Diet

Anti-cold foods – Foods that warm



Who says cold says hot. Pot au feu? Cooked chicken ? Not only. There are many ingredients that can heat us up. From pepper to mushroom, passing through cinnamon or anchovy, discover how to turn up the temperature for a mild and comforting winter.

As soon as the temperatures drop and the light goes down, it is physiological, we feel like getting warm. We do this in different ways: we wrap ourselves in layers of clothing, turn up the heat, and eat foods that keep us warm. This doesn’t necessarily mean too rich, as these “comfort foods,” as eating disorder psychiatrist Gérard Apfeldorfer calls them, are often too fatty and/or too sweet. Because if they keep us warm at the time and “stick to the body” –for example, the tartiflette or the raclette– they also make a difference in the balance, and in a much longer lasting way than winter.

There are foods that increase the sensation of heat, without the kilos, by acting on the body as “the breath of the dragon”, consider Chinese and Ayurvedic medicine. They classify them into four categories: cold, fresh, warm, hot, a classification that has nothing to do with the temperature at which they are consumed. Cold and cool nourish insufficient yin and drive away heat and fire; hot and warm nourish insufficient yang and dispel cold.

Therefore, it is a matter of choosing them well. A lot of’spices (cloves, cinnamon, pepper, cumin, ginger), but also foods with sulfur (shallot, onion, garlic, spring onion, mustard), aromatic (thyme, bay leaf, rosemary), Oilseeds (Almond nuts), legumes (chickpeas, lentils, dry beans), mushroomssince vegetables (parsnip, pumpkin, carrot), tubers (potato, yam), cereals (rice, buckwheat, oatmeal).

hot water bottle ingredients

Although the purpose is the same, to be less cold, its mode of action is different. Because they have a greater thermal power than the others, some act on thermogenesis, the body’s mechanism for producing and regulating heat. “Chinese and Ayurvedic medicine say that spices and aromatics ignite the digestive fire, Western medicine says that they cause enzyme secretions,” specifies Sylvie Schäfer, doctor of pharmacy and naturopath. These nutrients trigger a cascade of chemical reactions in the body. Therefore, the secretion of digestive enzymes is felt as soon as food is in the mouth, triggering significant saliva production. Among other things, they facilitate the digestion of proteins that regulate blood sugar. “It is no coincidence that in the past we ate game during these winter periods, explains Sylvie Schäfer. This high-protein, low-fat meat was first allowed to break down to release enzymes, then marinated in wine and spices to further improve digestibility, before being cooked with various herbs. »

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All the traditional and seasonal stewssuch as the pot au feuthe little saltythe casserolethe cooked chicken, the stew, are authentic bags of hot water for the body, as well as very digestible, because they are cooked long and slowly accompanied by herbs and spices. These also improve the digestion of vegetables and legumes by eliminating gas-producing germs. Spices, especially pepper, also have a vasodilating effect – the vessels dilate, allowing blood to flow more abundantly to the stomach and intestines. Better irrigated, the cells will secrete more enzymes and warm us up better. Like a virtuous circle.

energy for morale

Some foods act by stimulating our endocrine system, therefore the secretion of all our hormones. To better adapt to the cold, it is important, for example, to support the thyroid by eating oatmealof gingersince seafoodsince algae such as laminaria, fucus… “The thyroid, the body’s true boiler, influences the body’s temperature, observes Jean-Christophe Charrié, doctor, phytotherapist and author with Marie-Laure de Clermont-Tonnerre de Natural healing all year (Prat Editions), but it does not always manage to adapt to climate change or adjust the temperature at the right time. This accounts for hot flashes or excessive shivering. »

The doctor advises also supporting the adrenal glands, or adaptive glands, by consuming herbs Y floors (savory, thyme, rosemary, cinnamon) and fruits rich in vitamin c (parsley, citrus, seasonal fruits). They increase our ability to adapt to temperature variations, an important feature in winter, when we go from hot to cold in minutes. Therefore, thermogenesis naturally promotes the production of digestive enzymes that metabolize nutrients and remove waste and toxins. In other words, they are essential. Producing enough helps to strengthen our body. From sleep and digestion to weight and energy, we are healthier. “These foods have a very good energy value,” says Sylvie Schäfer, they provide a lot of energy, and therefore heat, for few calories. They also improve the digestibility of proteins and prevent us from attacks of hypoglycemia – our sudden craving for sweets – which are very common in winter. The naturopath even goes so far as to say that these “hot” foods have a significant impact on our morale and could prevent us from seasonal depression.

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To each temperament its nutrients

That said, this type of diet is not recommended for everyone indistinctly. Naturopaths distinguish several types of temperaments. People called “plethoric of blood” (having an excess of blood), quite corpulent, tolerate cold well and have a natural tendency to rosacea. If your ability to digest these “hot” foods is good, they react very quickly to their calorific value. Therefore, they will avoid excessively spicy dishes and drinks such as wine. The so-called “neuroarthritic” people, rather thin, cold by nature – they do not tolerate winter well –, for their part, will have every interest in favoring this type of food to warm up.

But its digestion is not necessarily easy. “We recommend that you combine ‘hot’ foods with raw vegetables and salad, which improve digestibility,” says Sylvie Schäfer. And to add: “Whatever your temperament, it is always preferable to consume them at lunch than at dinner, because increasing caloric energy at night prevents falling asleep and can cause unpleasant night sweats. »

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A grandmother’s remedy

To treat rheumatism and bronchitis, formerly poultices were made with mustard, with a calming effect against pain and cough. “A mustard foot bath is also a very good decongestant for the head,” says naturopath Sylvie Schäfer.

And the method of preparation? It obviously influences the ability of food to warm us, emphasizes the naturopath. “Microwaves tend to break down foods by altering the water they contain. This will no longer be assimilated in the same way. It is better to prefer long cooking over low heat (less than 100°C), dishes cooked over low heat in a cast iron pan, a “vitalizer” or a pressure cooker. These cooking methods preserve their properties, as well as their warm or hot character.

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Four anti-cold recipes


Every morning for three to ten days, simmer two to three tablespoons of rolled oats in oat milk or water. Add a tablespoon of dark honey and cinnamon. The Benefits: Great for supporting the thyroid when it’s a little low.


Peel and cut a pumpkin into thin slices. Fry a peeled and chopped onion in a tablespoon of sesame oil. Add the pumpkin slices. Cover and cook over low heat, stirring occasionally. Add thirty grams of minced fresh ginger and two crushed garlic cloves. When the squash flattens easily with a fork, it’s done. Sprinkle with parsley and serve pureed, with rice or quinoa, or in soup with water added. The benefits: the sweet taste of pumpkin strengthens energy, nourishes the blood and organs, removes mucus and dampness. Warm in nature, onion warms the spleen and stomach. Ginger activates the blood and stimulates the meridians.
Recipe taken from Chinese medicine, health, fitness and dietetics by Jean-Marc Eyssalet and Evelyne Malnic (Odile Jacob).


At night, in a saucepan, boil one hundred twenty-five centiliters of water. Add one hundred and fifty grams of organic brown rice and cook until the grains burst (approximately one hour); add a leek, two carrots, an onion, a turnip, a stalk of celery, all diced. Cook over low heat for an hour. Turn off the heat, cover the pan and wrap it with a cloth. The next morning, heat this soup by adding a little water. Season with shoyu (soy sauce). The Benefits: A variation on the rice porridge served in Japanese temples after morning zazen, this comforting recipe provides energy and gentle warmth throughout the day.
Extract from daily zen wellness by Erik Pigani and Flavia Mazelin Salvi (LGF, “The Pocket Book”).


Weather stripping: Cut a four-centimeter cube from a ginger rhizome, peel it. Boil. Pour into a thermos and drink throughout the day. Spicy: Put a pinch of cayenne pepper, a quarter-inch cube of peeled ginger (or a teaspoon of ginger powder), and a teaspoon of honey in a cup. Add boiling water.

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Psychology & Diet

The advantages and disadvantages of each



Presse Santé

If you’ve ever been to a cheese shop, you know there’s a huge selection of different cheeses. Between Camembert, Gruyère, Roquefort and Emmental, choosing cheese based on uses can be an easy task for some and difficult for others. However, in this article you will discover the strengths and weaknesses of each of these types of cheese and which one to choose for your next party. Be sure to take a look at: The 6 cheeses with fewer calories

Pie chart:

Camembert is a delicious soft cheese originating from the Normandy region of France. It is made with unpasteurized cow’s milk and has a characteristic white rind. Camembert is often eaten with bread or crackers, and can also be used in cooking.

Here are 4 reasons why camembert is so popular:

  1. Camembert has a rich, creamy flavor that is perfect for spreading on bread or crackers.
  2. Camembert’s unique rind gives it a special appearance that sets it apart from other cheeses.
  3. Camembert is made from raw milk, which means it retains all of its natural flavors and nutrients.
  4. Camembert is a versatile cheese that can be enjoyed in many different ways.

Camembert’s weak points:

  1. Camembert is a relatively soft cheese, which means it can easily go moldy if not stored properly.
  2. The white or orange rind is edible, but some people find it unappetizing.
  3. Camembert can be quite spicy, so it may not be the best choice for people with sensitive noses.
  4. This cheese is best when it is fresh, so it may not taste the same if it is left in the refrigerator for a long time.


Gruyère is a type of cheese originating in Switzerland. It is made with cow’s milk and its rind is hard and yellowish brown. The texture of the cheese is smooth and creamy, with a slight nutty flavor. Gruyere is a versatile cheese that can be used in cooked and raw dishes.

Here are 4 benefits of Gruyère cheese:

  1. Gruyère melts well, making it ideal for use in sauces, gratins, and fondues.
  2. Gruyere pairs well with both red and white wines, making it a great choice for entertaining.
  3. Unlike other cheeses, Gruyere does not turn bitter when heated, making it perfect for cooked dishes.
  4. Gruyere has a long shelf life, so it’s always available when you need it.

Gruyère’s weak points:

  1. Gruyere is quite high in fat. Therefore, it is not the healthiest cheese out there.
  2. The price of Gruyere can be quite high, especially if you buy it at a specialty cheese shop.
  3. The flavor of Gruyere can be quite strong, which may not be to everyone’s liking.


Roquefort cheese is a type of blue cheese made from sheep’s milk. It is originally from the south of France and is one of the most popular blue cheeses in the world. The popularity of Roquefort cheese is due to many reasons.

Its strengths:

  1. It has a unique flavor that is both spicy and salty.
  2. Roquefort has a creamy texture that makes it perfect for spreading on bread or crackers.
  3. It is relatively low in fat and calories, making it a healthier option than other types of cheese.
  4. Roquefort contains probiotics that can help improve intestinal health.
  5. It is an excellent source of calcium, providing 25% of the recommended daily intake per 100g.

Its weak points:

  1. Cheese can be quite crumbly, making it difficult to slice through without making a mess.
  2. Its strong flavor may not appeal to everyone. If you’re serving Roquefort for the first time, it’s best to offer a milder blue cheese as well.
  3. Roquefort can be expensive, which may not be the best option if you’re feeding a large group.


Emmentaler is a type of Swiss cheese that is characterized by its holes and its mild nutty flavor. Although most commonly found in Switzerland, Emmental is also produced in neighboring countries such as France and Germany.

Here are 4 benefits of Emmental cheese:

  1. The holes in Emmentaler help trap and release flavor molecules, making it tastier than other types of cheese.
  2. The unique bacterial culture used to make Emmentaler gives it a distinctive flavor that is both sweet and nutty.
  3. Emmental is a good source of calcium, phosphorus and vitamin B12.
  4. Emmentaler goes well with a variety of foods, including fruits, vegetables, breads, and meats.

Its weak points:

  1. Its flavor can be quite strong, which some people find unpleasant.
  2. Its texture can be a bit grainy.
  3. The holes can make the cheese difficult to slice.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way



Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet



Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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