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Psychology & Diet

here are 3 healthy recipes to add citrus colors and flavors to your meals



Presse Santé

Citrus fruits are not only juicy and refreshing, they are also extremely healthy. Lemons, oranges, limes, grapefruit, tangerines, and pomelos are just a few of the juicy fruits classified as citrus.

Like mandarins, clementines are a type of mandarin orange. They look like tangerines, but they are not exactly the same. Mandarin oranges and clementines are the second largest group of citrus grown after sweet oranges, which includes larger varieties including navel and blood oranges. Mandarin oranges and clementines are sweet and easy to peel. Clementines resemble tangerines, but are slightly smaller, and their skin is brighter, glossier, and smoother. Its taste is even sweeter.

Citrus Health Benefits

Researchers recently looked at the dietary intake of more than 7,600 men and women in Australia. They found that eating more whole fruits, including oranges and other citrus fruits, was associated with better insulin sensitivity. It was also associated with other blood sugar tests linked to a lower risk of diabetes. Additionally, citrus fruits contain flavonoids, which are said to have anti-cancer properties. Citrus fruits also have many other health benefits. They are rich in fiber and vitamin C, along with other vitamins and minerals.

It is always better to eat the whole fruit instead of the juice, since the juice does not contain fiber. Fiber keeps you full longer. In addition, the digestion of the whole fruit requires more energy than that of the juice. Citrus fruits are naturally low in calories, fat free, high in water and contain less than 60 calories per serving.

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Weight loss is perhaps the first thing many people think of when they hear the word “grapefruit”. The so-called grapefruit diet implies that the fruit has some sort of fat-melting property that promotes weight loss. Although it is not, grapefruit can be an important part of a sensible weight loss plan. A single serving of grapefruit is only 52 calories, and the water and fiber it contains help you feel full.

Citrus and drug interference

Grapefruit and some other citrus fruits, such as oranges, can interfere with various types of recipes. Many medications are metabolized using a vital enzyme called CYP3A4 in the small intestine. Grapefruit juice can block the action of CYP3A4 so that instead of being metabolized, more of the drug enters the bloodstream and stays in the body longer. The result is too much drug in your body.

The severity of the interaction can vary depending on the person, the medication, and the amount of grapefruit or grapefruit juice consumed. To find out, talk to your doctor, pharmacist, or other health care professional, and read all of the information that comes with your prescription or over-the-counter medication.

Citrus can be incorporated into your daily diet by adding citrus slices to salads, eating the fruit plain as a snack, or making a citrus sauce.

Try these 3 healthy and tasty recipes


6 cl of orange juice, 2 tablespoons of olive oil, 1 tablespoon of agave syrup, half a teaspoon of salt, half a teaspoon of pepper, 3 cups of cooked quinoa (or 1 cup dry), half a cup of onion, half a cup of dried cranberries or cherries, 500g of mandarin oranges, canned in their juice and drained. You can also use 2 clementines, peeled and chopped, half a cup of sliced ​​almonds, toasted.

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For the dressing, combine the first five ingredients in a small bowl and mix until well blended. Prepare quinoa as directed on package. Remove from heat and let cool. Once cooled, add the onions, dried fruit, oranges, and dressing and toss gently until blended.

Nutrition information per half-cup serving: 145 calories; 5g fat; 0.5 g saturated fat (3 g monounsaturated fat; 1 g polyunsaturated fat); 0mg cholesterol; 65mg sodium; 24mg carbohydrates; 2g fiber; 3g of protein.


2 oranges, 1 red grapefruit, 2 tablespoons orange juice, 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, sweetener, if desired, 4 cups spring greens, 2 tablespoons nut soup, such as peanuts, walnuts, sliced ​​almonds, or walnuts.

Peel and cut the oranges and grapefruits. In another bowl, mix the orange juice, olive oil, and vinegar. Add sweetener to taste. Pour the mixture over the fruit segments and toss gently to coat evenly. To serve, divide spring greens among individual plates. Top each with fruit mixture and dressing, and sprinkle each with 1/2 tablespoon walnuts. Serve immediately.

Nutrition information per serving of 1 cup salad and 1/2 cup fruit (with pine nuts and no sweetener): 166 calories, 10 g fat (1 g saturated fat; 6 g monounsaturated fat); 0mg cholesterol; 11mg sodium; 17g carbohydrates; 3g fiber; 2g of protein.


2 tablespoons of Dijon mustard, 1 cup of extra virgin olive oil, half a cup of wine vinegar, 2 tablespoons of chopped fresh parsley, 90 g of liquid agave syrup, half a teaspoon of coffee salt, half a teaspoon of black pepper, the zest of half a lemon, the zest of half an orange, juice of one orange.

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Put all the ingredients in a jar. Cap the jar and shake until all ingredients are well mixed. Place the dressing in the refrigerator and chill for 24 hours. This dressing will keep for 2 weeks in the refrigerator.

Nutrition information per 2-tablespoon serving: 145 calories; 14 g fat (10 g monounsaturated fat; 2 g saturated fat); 0mg cholesterol; 95mg sodium; 7g of carbohydrates.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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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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