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Psychology & Diet

What to put on our winter plate?

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A craving for soup, creamy chocolate, good food… Without a doubt, winter is here! Should we let ourselves be tempted by these restorative dishes? Or do you prefer other foods?

When the temperature drops, logically we should eat more to help our body acclimatize. Except instead of physically braving the rigors of winter, we spend most of our time in our apartment, office, or car, places that are usually well heated. Therefore, we no longer need to eat more, but we must eat better, in particular to fight infections, the slightest deficiency increases the fatigue and vulnerability of our body. With less solar energy, less heat, and less physical exercise, winter often brings a slight physiological slowdown. It is not necessary to gorge yourself to compensate, the important thing is to aim for the right foods. Approach to the richest in nutrients, with Catherine Serfaty-Lacrosnière, nutritionist, and Jean-Pierre Marguaritte, osteonaturopath.

Seasonal vegetables to protect you

Pumpkin, beet, turnip, onion, croutons or cabbage… Because they too have to face bad weather, winter vegetables have particularly effective defense systems.
It is up to us to benefit from its vitamins, its trace elements and its antioxidants when we consume them. Without forgetting to mix them to make the most of their complementary qualities. Don’t you like vegetables? Eat them with rice or pasta as a side dish.

A soup to satisfy

Rich in fiber and vitamins, low in calories, the soup also has the merit of playing the role of appetite suppressant. Above all, heat. When it comes to flavor (and freshness), nothing can replace a good homemade soup. The only problem: finding the time to prepare it… What to replace it with? Dehydrated soups are convenient, but they are also the ones that contain the fewest vegetables and the most salt and fat. Brick soups are more vitaminized thanks to the addition of synthetic vitamins at the end of preparation. Frozen soups are the alternative solution preferred by nutritionists: they tend to be less caloric and their preservation method preserves vitamins and trace elements better.

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Finally, remember to prepare soups without mixing from time to time with pieces of vegetables to benefit from their fibers.

to go further

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100 100% easy soup recipes by Anne Dufour and Laurence Wittner. Classified by season, recipes for soups, soups and broths with, for each one, the benefits for the body (Leduc.S editions)

Legumes to strengthen

Green or blonde lentils, dry beans (ingots, coconuts, kidney beans), chickpeas or split peas, broad beans… legumes deserve a preferential place on your table. Not only do they provide enough energy to last you long hours without cravings, but they are a remarkable source of vegetable protein, iron, phosphorus, and calcium. Unfortunately, we tend to ignore them, often due to their length of preparation or cooking time.

Instead of ignoring them, it is better to use ready-made, vacuum-packed, canned, or even frozen preparations that are palatable and easy to use.

Shellfish to mineralize

This is the winter dish that should not be forgotten. Oysters, prawns, periwinkles…, all of them have a unique richness in mineral salts (magnesium, phosphorus, sodium, copper, iron), but also in proteins and vitamins of groups B and C. Yes, from now on, the fruits from the sea can be eaten all year round, they are always tastier during the famous “months in r”.

This rule found its justification in the fact that from the month of April the shells were more fragile because they were entering their reproductive period. Today, if the control of the cold chain has eliminated the risk of defective conservation, it has not modified the loss of flavor linked to the whims of reproduction.

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The only restriction: hypertensive patients should avoid shellfish due to its high sodium content.

A snack to cheer you up

A piece of fruit, a compote, a yogurt, some cherry tomatoes will help you wait for dinner with ease. Still hungry? Take a slice of whole wheat bread, made with a mixture of whole wheat flour and white flour. Richer in fiber, vitamins and proteins than white bread, it does not have the slight acidity that is sometimes criticized for whole wheat bread.

Hot drinks to stay hydrated

Because we are often less thirsty this season, it is important to remember to drink enough. No matter the temperature, hot drinks only have the merit of warming you up.
On the other hand, frozen drinks are not recommended (both in winter and summer) because they tire the digestive system.

anti-chill drinks

supersonic tonic
Bring two and a half cups of water to a boil, add a one-inch piece of peeled and minced fresh ginger and a tablespoon of dried lavender. Leave to infuse for ten minutes, strain, add lemon juice, honey and cayenne pepper.

herb broth
Mix six cups of water with half a cup of chopped sorrel (fresh or frozen), half a cup of chopped green salad, two tablespoons of chopped fresh chervil, two tablespoons of chopped leek. Let simmer covered for at least thirty minutes. Add a pinch of salt and drink.
Apple infusion. Put two sliced ​​cored apples in a heatproof jar, add three cups of cold water, close. Put the jar in a saucepan with boiling water, leave to infuse for about two hours in a water bath and filter. Add a teaspoon each of lemon juice and honey.

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Recipes extracted from the book. Elixirs and Herbal Teas of Wisdom by Bonnie Trust Dahan (DNA editions, 2001)

Make sure you don’t miss…

…good fatty acids: Watch your omega-3 intake, they help fight seasonal depression. They are found in small fatty fish (sardines, anchovies), rapeseed and walnut oils, lamb’s lettuce and purslane.
… of vitamin C: lStudies have highlighted its role in fighting viral infections. Nature is done right, winter is the season for citrus! A squeezed orange (in the morning and not at breakfast, because it does not go well with bread and cereal) or half a spoonful of grapefruit (rich in fiber) will give you plenty.
… of iron : It is not easy to fill with iron! We should consume 10 mg per day (a 150 g beef fillet contains only 1.1 mg). Tea also slows down its absorption (so it is important to drink it outside of meals). In case of tiredness or marked paleness, it is better to have a blood test prescribed by your doctor. And eat offal, shellfish like mussels and cockles, and chocolate!
… zinc : In the West, true deficiency is rare. However, a simple deficiency can cause lower immunity and increased susceptibility to infections. Loss of appetite, skin lesions around the mouth or wound healing problems can indicate the existence of this deficiency. Repeated doses of zinc lozenges (taking 15 mg lozenges, available at pharmacies or health food stores, every two hours until symptoms subside, not to exceed 150 mg per day) would also cut the duration of a cold in half. If you eat regularly – between two and three times a month during the season – oysters (which concentrate this mineral by filtering sea water), you will have nothing to fear.

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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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Psychology & Diet

5 reasons to add beef stew to your winter menu

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Presse Santé

When most people think of French cuisine, they envision dishes like coq au vin and cassoulet, wintery dishes that are perfect for cold weather. But there is another French dish that is perfect for winter: pot-au-feu. This beef stew is made with root vegetables and herbs, making it the perfect cold-weather dish. If you’re looking to add a French twist to your winter menu, try the pot-au-feu!

  1. The stew is easy to prepare.

You don’t have to be a great chef to make a delicious stew. Just put everything in the pot and bring it to a simmer.

Pot-au-feu is a classic French dish that is simple and delicious. Traditionally, it is made with beef, carrots, onions, and celery, but there are many variations. The most important thing is to use good quality ingredients and cook the meat gently until tender.

The stew can be served with potatoes, rice, cat grapes, and is usually accompanied by a simple salad. This dish is not difficult to prepare, but it does require some time and patience. With its abundant flavors and simple ingredients, pot-au-feu is a classic dish everyone can enjoy.

  1. The stew is affordable.

Pot-au-feu is a great way to optimize your food budget. Even a modest pot-au-feu can easily feed four people. If you’re looking for a hearty meal that won’t break the bank, the pot-au-feu is definitely worth a try.

  1. The pot-au-feu is versatile.

Pot-au-feu remains one of the most simple and versatile French dishes. While ingredients may vary by region or recipe, the basic stew consists of beef, carrots, turnips, celery, leeks, and potatoes cooked in water or beef broth. The broth obtained is usually served as a hearty soup, while the meat and vegetables are served as the main course.

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Due to its simple list of ingredients and long cooking time, pot-au-feu is often considered a rustic dish. However, it can be easily dressed up with a few simple additions. For example, adding a few herbs or spices can give the stew a more refined flavor, while a drizzle of wine or brandy can add a touch of sophistication. Get creative and experiment with different seasonings and ingredients to find your perfect stew recipe. Therefore, it continues to be appreciated by both hobby cooks and professional chefs.

  1. The stew is comforting.

Few French dishes are as comforting as pot-au-feu. A classic dish is often considered the national dish of France. There are many reasons why this dish is so comforting. First of all, it is full of flavor. The veal is slowly cooked in a vegetable and herb broth, resulting in a rich and complex dish.

Pot-au-feu is also a hearty dish, perfect for a winter meal. The combination of protein and vegetables makes it a filling dish, without being too heavy. Finally, the pot-au-feu is a dish that embodies the best of French cuisine. Simple but elegant, it recalls the know-how and care in preparing an excellent meal. Whether you’re looking for a cozy winter dinner or an elegant way to show your guests some French hospitality, the pot-au-feu is sure to hit the mark.

  1. The stew is nutritious.

This dish is usually very varied and full of nutrients. Beef is a good source of protein, while vegetables are full of vitamins and minerals. The broth also helps add flavor and moisture to the dish. Since it helps to break down food and make it easier to digest. In addition, the stew is usually served with a piece of bread, which provides extra carbohydrates and fiber. And since it’s usually slow-cooked over low heat, this cooking method preserves the nutrients in the ingredients. In general, pot-au-feu is a hearty and healthy dish that can be enjoyed as part of a balanced diet.

* 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

Are potatoes good for health?

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Presse Santé

The potato is a staple in Western cuisine, often used as a side dish for protein and vegetables. This vegetable is inexpensive, available worldwide, and relatively easy to grow. So are potatoes good for your health, and if so, how much should you eat?

These are underground tubers that grow on the roots of potato plants and are one of the most popular tubers. Today, many types of potatoes can be found at any local grocery store, but the humble white potato remains a favorite and classic fall vegetable. It is typically baked, mashed, and fried, and added to countless recipes, from casseroles to savory pies.

health benefits

Potatoes alone offer a host of health benefits thanks to their impressive nutritional content. Remember, though, that if you start adding toppings, such as cheese, sour cream, bacon, or excess salt, or snacking on things like French fries, you’ll negate some of these potential benefits. . If you pay attention to your portions and toppings, potatoes have the following health benefits:

1. High in fiber

Potatoes are a good source of dietary fiber, which is essential for digestive health. Eating high-fiber foods promotes regularity, aids in weight loss, and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.

2. High in vitamin C

Potatoes are considered an excellent source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, enhancing immunity, and stimulating the absorption of other nutrients consumed. Research shows that vitamin C also promotes healthy skin and the formation of collagen, an important protein that aids in wound healing and is used to form blood vessels, ligaments, and tendons. As adults age, their collagen production declines, so it is beneficial to consume foods that contain vitamin C.

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3. Helps digestion with prebiotics

The resistant starch found in potatoes serves as a prebiotic, an indigestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and the body’s response to stress, reduce inflammation, promote weight loss, and improve digestion.

4. A good source of potassium

Potatoes are a good source of potassium, an essential nutrient needed to maintain fluid and electrolyte balance in the body. Potassium is also necessary for various bodily functions, such as maintaining hydration and allowing organs like the heart, kidneys, and brain to function properly. Studies show that eating potassium-rich foods promotes heart health, helps lower blood pressure, lowers the risk of stroke, and may even prevent PMS cramps and muscle weakness.

5. Contains vitamin B6

Although not as rich in vitamin B6 as animal meat, beans, and seeds, potatoes are a good source of this micronutrient and therefore help support a healthy metabolism and other important bodily functions. Thanks to their vitamin B6 content, potatoes help maintain brain function, improve mood, protect eye health, and reduce inflammation.

Potato Nutrition Facts (and Types)

Potatoes contain bioactive plant compounds that have health-promoting properties, such as lutein, chlorogenic acid, and glycoalkaloids. They are also rich in fiber and micronutrients.

A medium-sized (about 173 grams) baked potato with skin contains approximately the following:

161 calories
36.6 grams of carbohydrates
4.3 grams of protein
0.2 grams of fat
3.8 grams of fiber
16.6 milligrams of vitamin C (28% of the daily value)
0.5 milligrams of vitamin B6 (27% of daily intake)
926 milligrams of potassium (26% of daily intake)
0.4 milligrams of manganese (19% of the daily intake)
2.4 milligrams of niacin (12% of the daily value)
48.4 micrograms of folic acid (12% of the daily value)
48.4 milligrams of magnesium (12% DV)
121 milligrams of phosphorus (12% DV)
1.9 milligrams of iron (10% DV)
0.2 milligrams of copper (10% DV)
0.1 milligrams of thiamine (7% DV)
0.7 milligrams pantothenic acid (7% DV)
0.1 milligrams of riboflavin (5% DV)
3.5 micrograms of vitamin K (4% of the daily value)
0.6 milligrams of zinc (4% of the daily value).

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Potatoes come in all different shapes, sizes, and colors. The most common types of potatoes are:

White and Red Potatoes: White, red, and yellow potatoes are among the most common. They are cheap and easy to incorporate into meals. While other types of potatoes have higher nutritional value, these are good sources of fiber, vitamin C, potassium, and vitamin B6. Sweet potatoes: Sweet potatoes have an impressive nutritional profile, containing more fiber than white sweet potatoes, as well as more than 400% of the recommended daily value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6, and potassium.

Purple Potatoes: Purple potatoes have an earthy, nutty flavor and offer similar micronutrient levels to white potatoes. They are good sources of vitamin C and potassium and contain a decent amount of protein per serving.

How to choose, cook and use

Potatoes are available year-round in grocery stores. A raw potato has a shelf life of about a week and can be stored at room temperature. Look for a firm potato with smooth skin and no cracks, bruises, or cuts. Before cooking, clean the skin of any residual dirt, but keep the skin on if possible.

There are many ways to prepare potatoes and add them to meals. They can be:

porridge
baked
toasts
Chips
in the microwave

If you eat potatoes for their nutritional value, your best options are to bake, roast, or microwave them. These methods reduce nutrient loss and do not require cooking oils.

* 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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