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Psychology & Diet

Chinese medicine: hot water bottles

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Pot-au-feu? Pot au pot? Not only. From pepper to mushrooms, from cinnamon to anchovies, many ingredients can warm us up and bring forth in us the “dragon’s breath”.

When the temperatures drop and the light falls, it’s physiological, we feel the need to warm up. We do this by wrapping up in layers of clothing, turning up the heat and eating foods that will keep us warm. Steaming chocolate and honey toast for some, a nice tartiflette for others. These dishes are certainly comforting, but too fatty, too sweet, too salty, they cannot be our daily diet.

Good news: there are foods that make you feel warmer, without increasing your fatigue or weight. They act on the body like “dragon’s breath,” according to Chinese and Ayurvedic medicine. They are classified into four categories: cold, cool, warm and hot, a classification that bears no relation to the temperature at which they are consumed. Cold and cool foods nourish insufficient yin and expel heat and fire; hot and warm foods nourish insufficient yang and expel cold. That is why it is important to choose them well. Many spices (cloves, cinnamon, pepper, cumin, ginger), but also sulfurous foods (shallots, onions, garlic, chives, mustard), herbs (thyme, bay leaves, rosemary), oil seeds (walnuts, pine nuts, almonds), vegetables, fruits and vegetables (fruits, vegetables, fruits, fruits, vegetables), nuts, pine nuts, almonds), legumes (chickpeas, lentils, dried beans), vegetables (parsnips, pumpkin, carrots), root vegetables (potatoes, sweet potatoes), cereals (rice, buckwheat, oats), mushrooms. Or fish (anchovies, tuna, carp, eel), seafood (shrimp and mussels) and meat (chicken, liver, lamb, pheasant). Although the purpose is the same – to be less cold – their mode of action is different.

Heat-holding enzymes

Certain foods act on thermogenesis, the body’s heat production and regulation mechanism, which naturally promotes the production of digestive enzymes that metabolize nutrients and eliminate waste and toxins. This means that they are essential, and that producing them in sufficient quantity helps strengthen our body: from sleep to digestion, weight and energy, we feel better.

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Dishes containing fiber, complex carbohydrates, fatty acids (all vegetables, legumes, cereals, algae, oily fish), spices (ginger, cinnamon), cocoa… are thermogenic. “In addition, they have a very good energy value,” stresses Sylvie Schäfer, doctor of pharmacy and naturopath, and offer a feeling of warmth for few calories. They also improve the digestibility of proteins and prevent hypoglycemia attacks – our sudden cravings for sweets – which are very frequent in winter. The naturopath also claims that these “warming” foods have a significant impact on our mood and could prevent seasonal depression.

“Chinese and Ayurvedic medicine say that spices and aromas ignite the digestive fire, while Western medicine says they trigger enzymatic secretions,” explains Sylvie Schäfer. In fact, these nutrients trigger a cascade of chemical reactions in the body. The secretion of digestive enzymes is perceived as soon as the food is in the mouth: it triggers a large production of saliva. These enzymes facilitate, among other things, the digestion of proteins, which in turn regulate blood sugar levels. It’s no coincidence that we eat pheasant in winter,” says Sylvie Schäfer. This meat, which is very rich in protein and low in fat, was first allowed to decompose to release the enzymes, then marinated in wine and spices to improve its digestibility, before being cooked with various herbs.

A better regulated thyroid

Other foods act by stimulating our endocrine system and thus the secretion of all our hormones. To adapt better to the cold, it is important, for example, to support the thyroid by eating oatmeal, ginger, seafood, algae such as seaweed, fucus…”. The thyroid, the body’s boiler, influences body temperature,” observes Jean-Christophe Charrié.1The body’s ability to adapt to climatic changes and regulate temperature at the right time is not always successful. This explains hot flashes or excessive cold.

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The doctor advises to also support the adrenal glands, or adaptive glands, by consuming herbs (savory, thyme, rosemary, cinnamon), vegetables and fruits rich in vitamin C (cabbage, parsley, citrus fruits, seasonal fruits). They increase our ability to adapt to the temperature variations typical of winter, when we go from hot to cold in a few minutes.

1. Jean-Christophe Charrié, author of.Objective health: a cure for every need (Prat).

The secret: cook gently

Pumpkins, cabbages, leeks, roots, apples, root vegetables and oilseeds concentrate the energy of the season. The more seasonal and local the food, the warmer our plate will be. The method of preparation obviously influences the food’s ability to warm us. “Microwaving tends to destructure foods by altering the water they contain. It will no longer be assimilated in the same way,” stresses the naturopath. It is better to cook food over low heat (at less than 100 °C) by cooking it in a cast iron pan, a “vitalizer” or a pressure cooker. These cooking methods preserve their properties, as well as their warm or hot nature.

All traditional and seasonal stews, such as pot-au-feu, petit salé, cassoulet, poule au pot and potée, are a real boiler for the body, while being very digestive, because they are cooked long and slow, accompanied by herbs and spices. The latter also improve the digestion of vegetables and legumes by eliminating the germs that cause gas.

Spices, especially pepper, also have a vasodilator effect: the vessels dilate and allow more blood to flow to the stomach and intestines. Better watered, the cells will secrete more enzymes and warm us better. Like a virtuous circle.

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Cold recipes

1 Two comforting dishes

Porridge

Every morning, for three to ten days, simmer 2 to 3 tablespoons of oatmeal in oat milk or water. Add 1 teaspoon of dark honey and cinnamon.
Its benefits: ideal for supporting the thyroid when it is a little weak.

Rice porridge with walnuts and almonds.

Boil 125 cl of water and 100 g of organic semi-complete round rice. Let it cook until it becomes a porridge. Grind 10 g of sesame seeds, 10 g of pine nuts, 15 g of walnuts, 10 g of almonds. Add these ingredients to the porridge. Simmer for half an hour. Eat warm.
Its benefits: This oatmeal disperses the cold, brings energy and a gentle warmth for the whole day. It is also excellent for memory, as well as constipation problems.

Recipe forDiscover Chinese dietetics by Josette Chapellet (Guy Trédaniel éditeur).

2 Two spicy herbal teas

These drinks are naturally warming, especially for the extremities. The spices have a detoxifying, relaxing and invigorating effect.

Ginger

Cut four centimeters of a ginger rhizome and peel it. Boil it in 50 cl of water. Pour into a thermos and drink it all day long. Variation: Put in a cup a pinch of cayenne pepper, a 1 cm cube of peeled ginger (or 1 teaspoon of powdered ginger) and 1 teaspoon of honey. Add water over low heat.

Recipes suggested by Barbara Boutry, naturopath.

4 spices

7 cloves + 1 cinnamon stick + 4 cardamom pods crushed with the peel + 1 teaspoon grated fresh ginger. Boil 100 cl of water with these spices for ten minutes. Strain.

Recipe extracted from Ayurvedic detoxification by Falguni Vyas and Corinne Dupont (Hachette Pratique).

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Psychology & Diet

How much should not be exceeded per day to lose weight?

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Presse Santé

The low carbohydrate (sugar) diet has been the subject of much controversy. However, one of the reasons cutting carbs is so popular is because it’s a fast way to lose weight.

Sugars are the body’s main source of energy, as well as fuel for vital organs such as the kidneys, central nervous system, and brain. Healthy carbohydrates, such as so-called complex carbohydrates, are necessary for the optimal functioning of the body. Carbohydrates are broken down into a simple form of energy called glucose. The body uses insulin to transport glucose into cells. When too many carbohydrates are consumed, blood sugar levels spike, insulin levels rise, and weight gain is often the result. In this article, we look at how much carbohydrate a person needs to eat to lose weight and whether a low-carb diet is good for your health. We also take a look at the best and worst sources of carbs to consume.

What is a low sugar diet?

Low-carb diets can lead to rapid weight loss, but they can have side effects. Low-carb diets restrict the number of calories a person gets by limiting their food sources of carbohydrates. This includes good and bad carbs. To compensate, low-carb diets tend to be higher in protein and fat.

Carbohydrates are the body’s main source of energy. If this intake is reduced, the body burns its protein and fat reserves to feed itself. Low-carb diets, such as the Atkins diet and the Dukan diet, provide rapid weight loss. However, these diets are extreme and can have unwanted side effects.
For most people, it may be healthier to take a more moderate approach by reducing carbohydrate intake to aid weight loss.

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How many carbs and calories should you eat to lose weight?

Although many studies indicate that low-carb diets promote rapid weight loss, this weight reduction is often short-lived. Recent research supports the idea that a quality diet is not just about controlling calories from carbohydrates. Instead, dieters should pay attention to the number of calories eaten from all food sources, including carbohydrates, protein, and fat, and strike a healthy balance.

In a recent study, dieters were looked at to compare the different weight losses resulting from a low-fat diet (LFD) and a low-carbohydrate diet (LCD). The researchers found that after six months of the low-calorie diet, weight changes were similar in the LFD and LCD groups.

On average, an adult’s total daily calories come from the following sources:

45-65% carbs
10-30% protein
20-35% fat

Some nutritionists recommend a ratio of 40% carbohydrates, 30% protein, and 30% fat as a goal for healthy weight loss. A 1,500 calorie diet with 40% carbohydrates translates to 600 calories per day from carbohydrates. Using a ratio of 4 calories per gram (g) of carbohydrates, a person on this diet should eat 150 g of carbohydrates per day.

This 1,500 calorie diet would also include 450 calories or 112 g of protein and 450 calories or 50 g of fat per day.

Carbohydrates 600 calories 150 g
Protein 450 calories 112g
Fat 450 calories 50 g

The exact distribution of carbohydrates, proteins and fats in grams can be calculated using websites dedicated to this calculation. You should also know that each person has slightly different needs when it comes to nutrients like carbohydrates. The specific needs of people vary depending on their height, weight, and activity level. A diet that works for one person will not necessarily work for another. Therefore, it is important to discuss any weight loss or calorie restriction diet with a doctor before beginning.

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Good carbs and bad carbs

Carbohydrates are important for health, as is maintaining a healthy weight. However, it is important to note that not all carbohydrates are created equal. Carbohydrates are commonly known as “good carbs” or “bad carbs.” When it comes to following a healthy diet, and especially when trying to lose weight, your carb intake should prioritize good carbs over bad carbs.

good carbs

Fiber-rich vegetables, such as sweet potatoes, are an example of good carbohydrates.
Good carbs are complex carbs, which means they are high in fiber and nutrients and take longer to break down. Because they take longer to break down, they don’t cause blood sugar spikes or spikes that are too high.

Here are some examples of good carbs:

– whole fruits with skin
– whole grains
– high-fiber vegetables, such as sweet potatoes
– beans and legumes rich in fiber

bad carbs

Bad carbs are simple carbs that break down easily and cause your blood sugar to spike quickly.

Here are some examples of bad carbs:

– white sugar, bread, pasta and flour
– sugary drinks and juices
– cakes, sweets and cookies
– other processed foods

Eating carbohydrates in their natural fiber-rich form is good for your health. Processed foods high in white sugar and refined carbohydrates can lead to weight gain. By counting calories from carbohydrates, ideal weight management can be achieved by observing a healthy ratio of complex carbohydrates, protein, and healthy fats. The best way to lose weight is to combine diet, exercise, and behavior or lifestyle changes. Dietitians can provide advice to anyone who wants to make changes to help them lose weight.

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Anyone considering reducing their carbohydrate intake and eating more protein and fat should watch their saturated fat intake. Too many of these can increase cholesterol levels, as well as the risk of heart disease.

* 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

discover its hidden secrets and how to choose it

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Presse Santé

Vanilla is a flavoring that can be used in many different dishes. It is sweet and slightly nutty, making it perfect for sweet and savory recipes. But with all the types of vanilla available on the market, how do you choose the right one for your recipe? Here are some tips to help you choose the vanilla that best suits your needs.

Vanilla: This is a scent with barely-revealed secrets.

Vanilla is a scent derived from the seeds of a tropical orchid. It is the second most expensive spice after saffron, due to the long and laborious process of cultivation and harvesting. Vanilla originated in Mexico, where it was first cultivated by the Aztecs. After the Spanish conquest of Mexico, vanilla was introduced to Europe, where it quickly became a popular ingredient in both sweet and savory dishes. Today, vanilla is widely used in a variety of cuisines throughout the world. In addition to its flavor, vanilla is also known for its calming aroma, which has been shown to reduce stress and promote relaxation. Vanilla is also a popular choice for aromatherapy and perfumery.

The benefits of vanilla.

Vanilla has antioxidant properties:

One of the compounds in vanilla, vanillin, is an antioxidant. Antioxidants scavenge harmful molecules called free radicals that can damage cells and cause inflammation. Some studies have shown that vanillin may help protect against certain types of cancer and improve heart health. Vanillin may also help improve cognitive function and reduce the risk of Alzheimer’s disease. Although more research is needed to confirm these potential health benefits, vanilla appears to be a delicious way to promote good health.

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Vanilla Improves Blood Sugar Control:

Some research suggests that consuming vanilla may help improve blood sugar control. One study found that participants who took a vanilla extract supplement experienced a significantly greater reduction in their blood sugar levels than those who did not. Vanilla seems to work by stimulating insulin production and improving the body’s sensitivity to insulin. Therefore, vanilla could be an effective natural remedy to control blood sugar. If you’re interested in trying vanilla for blood sugar control, talk to your health care professional to see if it’s right for you.

Vanilla relaxes the body and relieves stress:

Vanilla can relax the body and relieve stress in many ways. For example, it can help calm nerves and reduce anxiety. The vanilla scent is also known to be a natural sleep aid. This makes it an ideal product to use before bed.

Additionally, vanilla has calming properties that can help lower blood pressure and heart rate. Therefore, it is a great option for people who are looking to reduce their stress levels and promote relaxation. There are many ways to enjoy the benefits of vanilla. Including the use of essential oils, diffusers, candles or simply incorporating vanilla extract into your favorite recipes. Whichever method you choose, there is no doubt that vanilla can help you relax and de-stress.

4 tips for choosing the right vanilla.

  1. Know your goal.

Knowing your goal can help you choose your vanilla because it gives you a better understanding of what you’re trying to achieve. For example, if you want to create a rich and creamy ice cream, using a vanilla bean from Madagascar would be a good choice. The pods from this region have a high vanillin content, which gives them their characteristic flavor. On the other hand, if you’re looking for a more subtle flavor, Tahitian vanilla beans would be a better choice. These pods have a lower vanillin content, which gives them a more delicate flavor. By understanding the result you want to achieve, you can make better decisions when selecting your ingredients.

  1. Consider the source.

There are three main types of vanilla: Tahitian vanilla, Mexican vanilla, and Madagascar vanilla. Tahitian vanilla is known for its fruity flavor. While Mexican vanilla has a deeper and more woody flavor. Madagascar vanilla is the most common type of vanilla used for baking and has a rich, sweet flavor. When choosing a vanilla, it’s important to consider what you’ll be using it for. Tahitian vanilla works well in savory dishes, Mexican vanilla is perfect for spicy dishes, and Madagascar vanilla is ideal for sweet desserts.

  1. Check the quality.

While many people think that all vanillas are the same, there can be a big difference in quality. If you’re looking for the best possible vanilla, there are several ways to check its quality. First, look at the color of the vanilla. Good quality vanilla should be dark brown or black in color. If it’s lighter than that, it probably won’t have as much flavor. Then smell the vanilla. It should have a strong, sweet scent. If the smell isn’t very strong, it probably doesn’t taste very good either. Finally, try the vanilla. It should be smooth and creamy, with no bitterness or aftertaste. If you meet all of these criteria, you can be sure that the vanilla you are buying is of good quality.

  1. Opt for vanilla beans.

First of all, the vanilla beans are more potent than the powder. This means you don’t need to use as much to get the same flavor. Then the vanilla beans have a richer and more complex flavor than the powder. This is because the beans are dried and processed before they are used to make the extract. This allows for deeper flavor development. Finally, the powder can sometimes be mixed with other ingredients, such as sugar or cornstarch. This means that you may not get a pure vanilla flavor when using it. For all of these reasons, it’s generally better to choose vanilla beans over baking powder.

* 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

What foods to better control blood sugar?

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Presse Santé

If you have diabetes, then you know how difficult it can be to control your diet and regulate your blood sugar. Some foods cause massive spikes while others actually lower blood sugar, but many people have to spend years of trial and error before finding what works for them. Fortunately, thanks to years of scientific discoveries, we have been able to determine which foods are better than others. In this article, we are going to discuss the best foods to control diabetes and lower blood sugar.

Non-starchy vegetables:

Non-starchy vegetables are among the healthiest foods a diabetic can eat. They not only fill you up, but are also packed with essential vitamins and minerals that help regulate blood sugar. Since it’s a whole food with small amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without worrying about blood sugar spikes. To get the most out of non-starchy vegetables, choose fresh, canned, or frozen vegetables without added salt or sauce.

Green leafy vegetables:

Many of the best leafy greens are considered non-starchy vegetables, but they deserve their own section. Spinach and kale are among the best leafy greens to include in your daily diet because they contain very high levels of vitamin C. Vitamin C helps control diabetes in people with type 2 diabetes and may help promote a general feeling of well-being. Leafy greens also contain specific antioxidants that help protect the eyes from the complications of diabetes.

Nuts and eggs:

Nuts and eggs are fatty foods that help control diabetes and control blood sugar. Nuts are high in fiber and most are low in digestible carbohydrates, so they won’t spike your blood sugar. However, it is important to differentiate between certain types of nuts, as some of them are very high in digestible carbohydrates. If you’re watching your weight, be sure to eat nuts in moderation.

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Eggs are also a great source of healthy fats that help control diabetes. In fact, they can improve your insulin sensitivity and decrease inflammation while providing antioxidant benefits that help reduce the number of free radicals in your body and protect you against disease. If you incorporate eggs into your diet, be sure to include the yolk, as this is where most of the nutrients are found.

natural fats:

Extra virgin olive oil has always been famous for its countless health benefits. It is one of the most effective oils for reducing the risk of heart disease and contains a number of antioxidants that help reduce inflammation, protect cells and lower blood pressure. Choose pure extra virgin olive oil to reap all the health benefits and drizzle it on salads, use it in a marinade, or cook meats and vegetables with it.

Other natural fats that are helpful in managing diabetes are coconut oil, avocado oil, any type of nut oil, lard, tallow, chicken fat, duck fat, coconut milk and the sugar-free coconut cream.

Apple cider vinegar:

Not surprisingly, apple cider vinegar is popular among fans of healthy eating. Fermented acetic acid helps improve insulin sensitivity, lowers fasting blood sugar, and reduces glycemic response by up to 20% when combined with carbohydrate-rich meals. Due to the high acidity of apple cider vinegar, it is best taken with a tablespoon mixed with water to prevent damage to the teeth and esophagus. Start slowly, with about a teaspoon, and increase your intake based on how you feel.

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Strawberries:

If you’re craving something sweet, try eating a cup of strawberries. Strawberries are full of antioxidants and have been shown to lower cholesterol and insulin levels after a meal. If you’re not a big fan of strawberries and want to incorporate fresh fruit into your diet, opt for raspberries, blueberries, or blackberries, which tend to be lower in sugar than other fruits like apples and bananas.

* 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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