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Psychology & Diet

Autumn: your nutritional strategy

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Take advantage of the benefits of summer and optimize our resources to face winter: this is the double objective of autumn nutrition. A mission that more than ever involves fruits and vegetables, our health allies.

The season of internalization

In traditional Chinese medicine, each season corresponds to an element. Autumn is associated with the metal element, a symbol of internalization, like the tree that loses its leaves and concentrates on what is essential, its trunk, explains Christiane Barbiche, author of The art of healthy eating in the 21st century (Grancher, 2008), and creator of the Four Seasons of Organic concept, for use by restoration professionals.

Man does not escape this cycle. For him, the metal element corresponds to the natural and normal decay that is aging, but also dryness. But civilization sees it differently, and fall, synonymous with back to school, is a busier time than ever for the rest of us. Hence the importance of a varied and balanced diet to provide us with energy in this phase of physiological withdrawal.

purify your body

At each change of season, it is good to practice a detox cure in the form of a monodiet. The objective: to put the body at rest and favor the functioning of the purifying organs (liver, kidneys, skin, etc.). “The detox cure cleanses all the pollution, toxins and toxins that we accumulate throughout the year through the air we breathe, our diet, our lifestyle problems such as stress and sedentary lifestyle”, explains Patrick Machelard, naturopath. And so, better face the coming winter.

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A detox cure, yes, but which one? If everyone has the same goal, to purify the body, each one has his own enemy to defeat. Therefore, there are two main types of cure, specifies the naturopath.

• The first aims to purify the body of all the elements that obstruct, overloading the liver and thickening the blood. The signs that should put the flea in the ear: a few extra pounds, high cholesterol, a recurrent feeling of nausea and pathologies such as bronchitis or colds. The must to cleanse the body is the grape cure. Black radish and artichoke are also great cleansers, but difficult to fit into a mono-diet!

• The second attacks excess acidity in the body, generated by stress, excessive physical activity or, on the contrary, a sedentary lifestyle, and always food: orange juice in the morning, cereals, animal proteins, alcohol. Tendency to lose weight, inflammatory problems (angina, recurrent cystitis), joint disorders, caries, brittle hair and nails: so many early signs of demineralization and, therefore, of acidity. In this sense, the birch sap cure is a champion: it stimulates the kidneys, thus facilitating the elimination of all accumulated acids. To practice for 40 days: 20 days of birch sap, followed by 20 days of sea buckthorn juice, a revitalizing agent rich in vitamin C. Another possibility: a mono-diet based on alkalizing foods such as potatoes, pumpkin, banana, avocado.

Stock up on vitamins

Autumn marks the return of winter ailments: nasopharyngitis, bronchitis and other ear, nose and throat infections. Therefore, we will make sure to strengthen our immune system through a balanced diet, giving a privileged place to fruits and vegetables.

In this autumn period, the most common deficiency is vitamin C, “a particularly fragile vitamin, sensitive to sunlight and to temperature increases of up to 60°C”, recalls Patrick Machelard. So eat your kiwis, citrus fruits, cruciferous fruits, bell peppers, black currants (frozen) raw or very lightly cooked. Smokers, know that one cigarette destroys about 25 mg of vitamin C.

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Another vitamin to promote: beta-carotene (or provitamin A), which participates in the fight against aging thanks to its antioxidant properties, as well as in the proper functioning of the immune system. In autumn, carrots, pumpkins and courgettes, broccoli, parsley and parsnips will be our allies. Vitamin E, which helps to fight against oxidative stress and favors resistance to infections, will be provided by the first extraction virgin oils. For the right balance of omega 3-6-9, stick to olive oil for cooking and canola or walnut oil for seasoning.

Collect mineral salts and trace elements

In terms of mineral salts and trace elements, many are involved in our immune defenses. We particularly highlight zinc, a true anti-infective agent, which is taken from oysters, meat, eggs, dairy products, cereals and wheat germ. Another ally of our immune system: selenium, found in organ meats, shellfish, fish and shellfish, oilseeds, and especially in Brazil nuts.

In this period of pessimism, it also ensures a good supply of magnesium thanks to oilseeds, algae, whole grains, legumes, nuts, shellfish, dark chocolate with more than 70%, wheat germ and certain mineral waters. Namely: vitamin B6, which is found in liver, yeast, wheat germ, lentils, bananas, meat and fish, increases the activity of magnesium.

Patrick Machelard’s last piece of advice: limit acidic foods, especially citrus fruits (with the exception of lemon) and cow’s milk, which favor winter illnesses. Also avoid refined foods, deficient in vitamins and minerals that our body needs to strengthen its immunity.

think about the variety

A balanced and varied diet is in principle sufficient to provide us with these vitamins and minerals in sufficient quantity. Yes, but it’s not always easy to find the right balance… Christiane Barbiche’s advice: make a meal plan for a week, taking care to have at least forty different foods, including a large proportion of fruits and vegetables .

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“Every day I recommend a cruciferous food (cabbage, rutabaga, turnip, black radish), an organosulfur (garlic, onion, shallot, leek), an oilseed (almond, walnut, cashew, sunflower seed), a dried fruit and a fruit, says the author. Protein at least twice a day, but not necessarily of animal origin, or prefer shellfish, and in particular the so-called fatty fish, rich in omega 3”, he adds.

As for fruits and vegetables, our two specialists are unanimous on the art and the way of eating them to best take advantage of their benefits. Thus, they advise consuming a small portion of raw vegetables, at the beginning of a meal, to avoid the phenomenon of “digestive leukocytosis”. Explanation: when a meal begins with cooked food, there is a massive production of white blood cells that go to the digestive system, and therefore are less operative at the level of the immune system. Fruits, on the other hand, should preferably be eaten outside of meals, during snacks and afternoon snacks.

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The art of healthy eating in the 21st centuryChristiane Barbiche (Grancher, 2008)
foods that healSophie Lacoste (Leduc.s, 2008)

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• Christiane Barbiche website

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Psychology & Diet

Three good reasons to eat a croissant first thing in the morning even if you are on a diet

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When it comes to breakfast pastries, croissants are definitely at the top of the list. Flaky, buttery, and delicious, it’s hard to resist, especially in the morning. However, if you’re trying to take care of your figure, you may be wondering if a croissant is really the best option. Here are three good reasons to continue enjoying your favorite breakfast, even if you’re on a diet.

A plain croissant is relatively low in calories.

A plain croissant only contains about 220 calories, which is lower than other breakfast options like muffins or bagels. Plus, croissants help you enjoy a gourmet breakfast that will fill you up all morning. This will help you avoid snacking later in the day.

There’s no shame in indulging once in a while.

Crossing the line and indulging your cravings for a day will only boost your metabolism. Think of your indulgence as a “cheat meal” that bodybuilders and fitness enthusiasts make to boost their metabolism and make their bodies burn even more.

One study found that dieters who eat a 700-calorie breakfast lose more weight than those who skip that meal. So if you’re looking to rev up your metabolism, eating a croissant early in the morning might be just what you need. Just be sure to pair it with healthy ingredients, like eggs and avocado, to ensure you’re getting all the nutrients you need.

Depriving yourself to hold the line would only make you succumb to covetous desires.

For fear of derailing your diet, you deprive yourself of your favorite foods and this only affects your mood. You become more irritable and anxious, which is of little benefit to your mental or physical health. You can maintain your ideal weight or lose weight by controlling portions and eating your food. However, if you crave a croissant on a Sunday morning, grab one and balance out your subsequent meals or engage in some high-intensity activity. You deserve to take a break and treat yourself however you see fit.

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What other false enemies can we afford from time to time?

Starches:

When we try to lose weight, many of us immediately eliminate all starches from our diets. However, this can be detrimental to our health. Our bodies need carbohydrates for energy, and complex carbohydrates like starches are an important part of a balanced diet. The key is to choose the right starches and consume them in moderation. Whole wheat bread, pasta, and rice are good options. These foods are high in fiber and nutrients, and can help us feel full throughout the day. When we cut calories, it’s important to make sure we’re still getting the nutrients our bodies need. By including healthy starches in our diet, we can achieve this.

Fats :

Many people think that fat is taboo when it comes to losing weight, but that is not the case. In fact, our body needs fat to function properly. The key is to choose healthy fats that support our weight loss goals instead of sabotaging them. One way to do this is to cook with olive oil instead of butter. Olive oil is lower in saturated fat and contains heart-healthy monounsaturated fats.

Another option is to eat more fish. Fish like salmon and tuna are high in omega-3 fatty acids, which have been shown to aid weight loss. Finally, nuts and seeds are also excellent sources of healthy fats. Just be sure to choose unsalted and unroasted varieties for best results. By incorporating these healthy fats into our diet, we can achieve our weight loss goals without sacrificing our nutritional needs.

* 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

Green leafy vegetables and tea protect against cognitive decline

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Presse Santé

Flavonols are a class of antioxidant compounds found in tea, red wine, broccoli, beans, tomatoes, and leeks that have anti-inflammatory properties.
The data, mostly from animal studies, suggest that higher intakes of flavonols may protect against Alzheimer’s disease and dementia.

A recent longitudinal study found that higher dietary intake of flavonols was associated with a slowing of age-related decline in general and specific areas of cognitive function.
A recent study published in Neurology shows that a higher intake of flavonols, a category of flavonoids found in fruits, vegetables, tea, and wine, was associated with slower cognitive decline in older adults. The study adds to limited but growing data showing an association between dietary flavonol intake and brain health.

A healthy diet containing a variety of fruits and vegetables is essential for good health, especially brain health. In general, it is known that the vitamins and minerals present in these foods are important. But we now understand that it is the entire composition of the food, including bioactives like flavonols, that makes these foods beneficial.

Flavonoids and brain health

Flavonoids are a class of compounds produced by plants that possess antioxidant and anti-inflammatory properties. Flavonoids are found in commonly eaten fruits and vegetables, including berries, cherries, leafy greens, tomatoes, onions, apples, citrus fruits, and beans. Beverages such as tea and red wine are also important sources of dietary flavonoids.

Previous studies have shown that higher dietary intake of flavonoids is associated with slower cognitive decline that normally occurs with aging and also due to Alzheimer’s disease. These effects of flavonoids have been attributed to their ability to reduce oxidative stress, decrease inflammation in the brain, and increase brain plasticity.

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There are six main subclasses of flavonoids, namely flavonols, flavan-3-ols, flavanones, flavones, isoflavones, and anthocyanins. Additionally, several compounds make up each subclass of flavonoids. For example, flavonols include compounds such as quercetin, kaempferol, isorhamnetin, and myricetin. Although animal studies suggest a beneficial impact of certain flavonols and their individual components on cognition, similar data from human studies is limited.

Does the intake of flavonols affect cognitive function?

The present study includes data from 961 participants who reside in Chicago retirement communities and public housing for the elderly and are enrolled in the Rush Memory and Aging Project. The Rush Memory and Aging Project is a longitudinal study whose objective is to identify the factors associated with the deterioration of cognitive and motor functions caused by aging and Alzheimer’s disease. Participants were between the ages of 58 and 100 and had not been diagnosed with dementia at the time of enrollment. The researchers annually assessed the participants’ cognitive function and risk factors associated with cognitive decline.

To assess cognitive function, a trained technician administered a battery of 19 tests spanning five different cognitive domains. These five areas were:

episodic memory: a form of long-term memory that encompasses memories of events and experiences
semantic memory: a form of long-term memory that encompasses factual and conceptual knowledge
working memory: a form of short-term memory that temporarily stores and manipulates information
perceptual speed: the ability to quickly process visual information
Visuospatial Ability: Ability to perceive spatial relationships and manipulate images mentally.

Based on overall performance on the 19 cognitive tests, the researchers quantified each participant’s overall cognitive function.

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To assess dietary intake of flavonols and individual flavonol components, the researchers used a standardized questionnaire to estimate the frequency of consumption of flavonol-containing foods in the past year. The researchers then examined the association between dietary flavonol intake and cognitive function after adjusting for factors associated with cognitive decline, including age, gender, education level, smoking status, physical activity level, and participation in activities that enhance cognition. The analyzes suggested that a higher intake of flavonols was associated with a slower decline in general cognitive function.

In this study population, people who ate the most flavonols (an average of 7 servings of dark green leafy vegetables per week) compared to people who ate the least had a 32% decrease in their rate of deterioration cognitive.

2 Antioxidants Linked to Slower Decrease

Furthermore, higher consumption of flavonols (kaempferol and quercetin), but not isorhamnetin or myricetin, was associated with a slower decline in general cognitive function. Looking at changes in specific cognitive domains, the researchers found that higher flavonol intake was associated with slower declines in episodic memory, semantic memory, perceptual speed, and working memory, but not visuospatial ability.

Among individual flavonol components, higher kaempferol intake was associated with a slower rate of decline in all five cognitive domains. By contrast, myricetin was not associated with a change in cognitive abilities, but was suggestive for working memory. Quercetin consumption was associated with a more gradual decline in episodic and semantic memory, whereas isorhamnetin consumption was correlated with a more gradual decline in episodic and suggestive memory for visuospatial memory.

Leafy vegetables are the richest source of kaempferol. Tea, onions, leeks, broccoli, beans, tomatoes, and berries are some of the other main sources of other flavanols.

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In addition to having beneficial effects on brain health, another recent study reported an association between increased intake of flavonoids, including flavonols, and a marker of subclinical atherosclerosis. This further highlights the potential protective effects of flavonoids on not only brain health but also cardiovascular health.

* 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

Eat eggs to lose weight, this is how

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Presse Santé

As part of a balanced diet, eggs can have many health benefits. A growing body of research suggests that eating eggs may also promote weight loss. Eggs are high in protein, low in calories, and can boost metabolism. In this article, we describe how to use eggs to aid weight loss, including when to eat them and how to prepare them.

Why are eggs good for weight loss?

Eggs can promote weight loss for three reasons:

1. Eggs are nutritious and low in calories.

Eggs are low in calories and high in protein.
One large hard-boiled egg contains 78 calories and several important nutrients, including:

lutein and zeaxanthin, which are antioxidants that promote good eyesight.
vitamin D, which promotes bone health and immune function
choline, which stimulates metabolism and contributes to fetal brain development.
The easiest way to lose weight is to reduce your calorie intake, and adding eggs to your diet can help with this.

For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables is only 274 calories. However, cooking eggs with oil or butter significantly increases their caloric and fat content. A tablespoon of olive oil, for example, contains 119 calories.

2. Eggs are rich in protein

Protein helps with weight loss because it is extremely filling. Eggs are a good source of protein, with a large egg providing around 6 grams (g). The dietary reference intake for protein is 0.8 g per kilogram of body weight.

That means :

the average sedentary man needs 56 g of protein per day.
an average sedentary woman needs 46 g of protein per day.
Therefore, two large eggs provide more than 25% of the daily protein needs of the average sedentary woman and more than 20% of the needs of the average sedentary man.
Some research indicates that eating a high-protein breakfast increases a person’s satiety, or feelings of fullness. The results also suggest that a high-protein breakfast reduces calorie intake for the rest of the day. A 2012 study, published in the British Journal of Nutrition, suggests that dietary protein helps treat obesity and metabolic syndrome, in part because it makes you feel fuller.

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3. Eggs can speed up metabolism

A high-protein diet can improve metabolism through a process called the thermic effect of food. This happens because the body has to use extra calories to digest and process the nutrients in food. Carbohydrates and fats also stimulate metabolism, but to a lesser extent than protein.

According to the results of a 2014 study:

Protein increases a person’s metabolic rate by 15-30%.
Carbohydrates increase metabolic rate by 5 to 10 percent.
Fat only increases metabolic rate by 3%.
Therefore, eating eggs and other protein-rich foods can help people burn more calories than eating carbohydrates or fat.

when to eat eggs

Research suggests that someone who eats an egg-based breakfast may consume less food throughout the day. Eggs can be especially helpful for weight loss if a person eats them for breakfast. In 2005, researchers compared the effects of eating an egg-based breakfast and a baked breakfast in overweight female participants. Both breakfasts had the same number of calories, but the participants who ate eggs ate significantly less food the rest of the day. In a 2013 study, adult men who ate eggs for breakfast needed smaller breakfasts and seemed to feel fuller than those who ate high-carb breakfasts.

However, it is still important to monitor your calorie intake. A 2008 study indicated that an egg-based breakfast promoted weight loss in overweight or obese participants, but only as part of a calorie-controlled diet.

How to eat eggs to lose weight

The key is to incorporate them into a healthy diet. It seems that eating eggs for breakfast is the best approach, as it can reduce the number of calories a person consumes for the rest of the day.

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Eggs are nutritious and easy to prepare. People often like:

I weighed
in omelette
scrambled
poached
Serve them with vegetables for breakfast for a filling, fiber-rich meal, or add hard-boiled eggs to a salad for lunch. For a hearty dinner, top a salad of quinoa and sautéed vegetables with a poached egg.

How many eggs should a person eat?

Incorporating a moderate amount of eggs into a balanced diet may have health benefits. Recent research suggests that eating one egg a day may reduce the risk of heart disease and stroke. The researchers tracked the effects in nearly half a million adults living in China over a 9-year period.

However, it is important to note that the people in this study were not following the standard American diet. The authors of a 2018 study reported that eating at least 12 eggs a week for 3 months did not increase cardiovascular risk factors in participants with diabetes or prediabetes.

It is important to note that these participants followed a diet designed to lose weight. These results suggest that consuming a moderate amount of eggs can be beneficial for health, as long as the person incorporates them into a balanced diet. However, since egg yolks are high in cholesterol, people at risk for heart disease may want to limit themselves to one or two egg whites a day. You should also avoid adding animal fats, such as butter or bacon grease, to your egg meals.

Summary

Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs can promote weight loss, especially if the person incorporates them into a low-calorie diet. Research suggests that eggs stimulate metabolic activity and increase feelings of satiety. Eating an egg-based breakfast can keep a person from consuming extra calories throughout the day. To promote weight loss, avoid preparing eggs by adding too much fat, butter or oils, for example.

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If a person is at risk of cardiovascular disease, they should eat only egg whites and carefully monitor their cholesterol intake.

* 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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