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Psychology & Diet

Digestion, the key to proper weight

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What if a better understanding of the digestive system could solve our weight problems? This is what supports Kahina Oussedik, food biochemist, in a book guaranteed without diet! Explanations in four points, to put order in our meals.

Bloating, stomach aches, bouts of fatigue, weight gain… “We accuse food categories like gluten, fat, sugar a bit quick, but we rarely think to look at what’s going on on the side of our digestion” explains Dr. Kahina Oussedik, a food biochemist specializing in digestive chemistry. This extraordinary mechanism, in which chemical reactions are set in motion to assimilate what we eat to produce, among other things, our vital energy, is completely unknown to us! “Too bad because our digestion is a bit of our history”, completes the author of The magic of digestion.. It “prints” the way we come into the world, hormones, pregnancy, menopause, andropause, but also and above all what we eat, if we are sedentary, if we take treatments…” These factors test our digestive system and they make it less efficient. A bit as if we had a digestive capital at birth that ends up wearing out. “While our diet and lifestyle have changed completely over the past century, our digestive system has remained almost unchanged since Cro-Magnon, says the specialist. If there has been any change, it is at the level of the bacteria that inhabit the intestine, the flora… But, unfortunately, they do not make digestion more efficient, quite the opposite! Its ability to adapt is limited and certain foods that we have created, too complex for it, end up disrupting it. Then food intolerances, allergies, digestive inflammations appear, giving rise to metabolic diseases (diabetes, cholesterol, hypertension, overweight).

“Facilitating our digestion solves our digestive problems and keeps us healthy; it’s also a way to get back to a healthy weight without deprivation or dieting,” says Kahina Oussedik. Her experience as a food biochemist allows her to understand how food and our treatments interact in our stomach. These are the four points on which she bases her method, with simple tips to put into practice on a daily basis.

1 Know how to combine food

How to boost your digestion? By association or, on the contrary, by dissociation of food. Always used by traditional Ayurvedic and Chinese medicine, food combinations were revived in the 1920s by Herbert Shelton, an American naturopath. They then recovered in the 1980s and 1990s with the dissociated diet craze (the Montignac diet, for example, prohibited carbohydrates and fats in the same meal). Today, naturopaths still rely on food combinations. “But you need knowledge of digestive chemistry to apply them optimally,” says Kahina Oussedik.

Acid-starch, the (very) bad association: “Naturopaths usually advise eating the fruit between meals, to prevent it from fermenting and causing gas; they are half right. Actually, this fermentation only exists if the food is made up of slow sugars (such as pasta, bread and rice), which cause digestive problems if they are associated with an acidic food. For the biochemist, the combination of carbohydrates and acids inevitably leads to poor digestion and fat storage. They are, for example, pasta followed by fruit, but also a slice of avocado sprinkled with lemon, a raclette eaten with a salad and its vinaigrette…

Slow sugars, here called starches, are potatoes, cereals, legumes, peas, carrots, parsnips, sweet potatoes, pumpkin, beets, celeriac, black radish. They also don’t mix very well with protein, “except for the occasional fun,” says Kahina Oussedik. On the other hand, there is no problem eating starches with everything else: vegetables, dairy, eggs, cooked acids, oilseeds, fats, red wine.

As for acids, these are quick sugars with a sweet, sour or spicy taste: fresh or dried fruit, vinegar, lemon, mustard, vegetables in jars or pickles with brine or vinegar, sauces (soy, ketchup, bearnaise, mayonnaise), white and rosé wines, champagne, strong alcohols and liqueurs. Please note: Chewing gum, candy, processed meats contain preservatives that are also acidic.

The interest of combining well? “It is a true solution to irritable bowel syndrome and allows fats to melt, especially those in deposits, without atrophying the muscles, because the supply of proteins and minerals remains balanced”, answers the specialist.

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2 meals of kings… at night

“Breakfast of a king, lunch of a prince and dinner of the poor. We know the adage well. For our biochemistry, it is unfounded: “The kings celebrated in the afternoon and not in the morning, remember. And for generations before 1945, the main meal was dinner. But right after the war, selling a hearty breakfast (potatoes and bread) when there isn’t much else to eat, that’s an idea! Subsequently, the cereal industry, in full expansion in the United States, launched “new” breakfasts in Europe. “Our palates will get used to corn flakes, sliced ​​bread, very sweet and processed orange juice. For Kahina Oussedik, adult breakfast isn’t a must if you’re not hungry, and it doesn’t have to be sweet.

Lunch will be that of a prince… if we can take a nap afterwards! Otherwise, it is better to eat light and avoid starches, bread, dough, rice. Its digestion requires too much energy: a large flow of blood goes to the stomach and depletes oxygen from the brain, which makes us decay… In addition, “since the body works in circadian rhythms (day/night), it knows that it is not the time to fall”. asleep, he says. Result: Interrupts blood flow to the stomach to redirect it to the brain. Digestion is interrupted… You no longer snort but store! Therefore, he advises choosing only foods that are easy to digest: cooked vegetables, a cooked protein, yogurt, or a piece of cheese (without bread).

Kahina Oussedik prefers a full dinner in a pleasant environment to the dinner of the “poor”, as long as the right combinations are made so that digestion is smooth: “During the night, the body can dedicate itself completely to digestion, it does not have What to do! To lighten your dinner too much is to risk less restful sleep. And you won’t lose an ounce because you’ll wake up hungry.”

3 Skip the sugar… in the morning

To those who need a piece of toast or a bowl of cereal when they wake up to “keep up”, the doctor replies that it is useless: “The body injects its dose of natural sugar secreted thanks to cortisol by the adrenal glands between 6 and 8 am, which which helps regulate blood sugar levels, and the more sugar you eat at breakfast, the greater the hypoglycemia and two-hour crash, which is not the case if you avoid it.

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The right mix for breakfast will be sourdough or whole wheat bread with protein. (eggs, ham, cheese) or good fatty acids (avocado); or fruit to chew or stew with a dairy product (sheep or goat yogurt) and oilseeds. “Sometimes our blood sugar levels are too high (our fasting blood sugar level should be no higher than 0.9 g/l), causing us to secrete too much insulin and turn sugars into stored fats” adds Kahina Oussedik. For her, it is essential to choose the right moment when eating sweets: a fruit or a little sweet dessert can only be enjoyed at 5:00 p.m., when the blood glucose level is low; therefore, there is no secretion or storage of insulin. The best time for a homemade dessert will be in the evening at the end of dinner or within thirty minutes.

4 Running From Food Aliens

These are the foods that we have created or transformed so much that they no longer have their original nutrients (such as cow’s milk for example): our body does not know how to assimilate them. Not knowing how to treat them, he stores them. Worse still, these aliens alter the flora, cause intestinal problems and, in the long run, weaken the immune system, leading to the risk of allergies, overweight and metabolic diseases.

“The more natural, local and seasonal your diet is, the better you will digest”, assures Kahina Oussedik: eat plenty of vegetables -digestive cleansers- for their richness in minerals and fibers, grown as close as possible to your home. For vitamins, consider fruits and oilseeds. Extract proteins – eggs, dairy products, meat (especially white and red from time to time), fish – in good quality farm products.

==> Quiz: Do you eat a balanced diet?
Nutritionists constantly praise the benefits of a healthy and varied diet for the body. Do your menus include all the necessary daily intakes? Are they well dosed to avoid deficiencies and excesses? What are your eating habits?
To find out if your meals measure up on the nutritional scale, take the quiz.

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Psychology & Diet

The advantages and disadvantages of each

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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.

Gruyere:

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:

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.

emmental:

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

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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

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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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