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10 tips to avoid sweating

With summer, the little outfits are out! But how can you avoid the halo on your silk dress or shirt from the first sprint in the morning? To combat sweat, follow the new advice from this article.

You have not left the house where you have been sweating. A natural phenomenon, triggered by heat, sweat allows your body to cool down and remain at a constant temperature in case of overheating. Sweats cool the skin, then by contact, the blood leaves, fresher, to attack the body.

There is a suitable diet.

Some foods stimulate sweat production by increasing body temperature. This is the case with alcohol but also with spices or caffeine (found in coffee but also with tea). In addition, certain foods like garlic, onions, and curry can make you sweat. Also, limit foods that are hard to digest, including sugars and fatty foods.

Hold water

Due to sweating, you lose a lot of water. Under the combined effect of physical activity and heat, you can lose up to 3 liters of sweat. After losing too much water, your body will need to be rehydrated. Drinking less will not help you fight sweat, but you may be dehydrated, so remember to drink water! However, be careful, drink fluids at room temperature, drink too hot or otherwise will stimulate sweating.

Where does the odor from sweat come from?

The human body contains 2 to 4 million sweat glands—special activities in the summer. The sweat produced by the eccrine gland is naturally odorless: it is water with a little salt added.

The unpleasant odor - mainly the feet and armpits - is from sweating when exposed to bacteria. At the level of armpits, this phenomenon is stronger because this part of the body, with the area of the genitals, the seat of the apocrine gland, or the scent gland, is used for sex determination animals.

There is the perfect hygiene

Then apply good hygiene. The shower is the best way to kill odors and remove sweat and dirt nesting in wetlands. Use mild soap and wash once or twice a day. Then, the deodorant will keep you fresh for hours. After taking a shower, take time to dry yourself, emphasizing the areas that will sweat most. And of course, wear clean clothes and underwear after each wash.

Deodorant, anti-sweat, choose what?

Note that deodorants hide the smell of sweat while antiperspirants limit sweating, thanks to the presence of aluminum salts that block the opening of sweat ducts. Today, however, the majority of deodorants combine both actions.

Effective questions put on sticks or ice creams focus more on aluminum salts than sprays.

Choosing hair removal

For armpits, step number one: clean hair removal. Hairs retain moisture and promote growth, which we seek to avoid. Shaving won't stop you from sweating, but it will limit the smell.

Wear suitable clothes

To avoid sweating as much as possible, choose clothes that retain at least heat:

Prohibit synthetic materials;

Avoid thick fabrics like big or denim;

Wear natural materials (cotton, linen, wool);

Choose loose clothing.

On days of intense heat waves or heavy activity, use tops with thin straps to breathe and evaporate sweat. In terms of color, don't forget that dark clothes retain heat. During the day bet on light tones and put on a dark skirt, dark jeans for your evenings.

Tips to keep feet dry

Wearing flip-flops, sandals, and other sandals allow your bare feet to breathe. If you are addicted to shoes or cloth shoes, take some effective measures:

Wear a carbon base (dehumidify and deodorize);

After bathing, carefully stroked your feet, emphasizing between the toes. ;

Powder your shoes with an antibacterial agent to prevent yeast infections.

Christine Levasseur podiatrist recommends dropping sprays and other deodorants, she says, the only way to avoid heating your feet.

Learn how to manage stress

Relaxing is sometimes your best ally to avoid excessive sweating. Indeed, certain emotions, such as stress or anxiety, can cause excessive sweating. To relax, you can turn to yoga, sophistry, walking, meditation; it's up to you to find what works for you!

Think of natural remedies

To combat sweat, you can choose some natural remedies. Among the best known are:

Rock alum: it is the most effective natural deodorant. Simply rub the stone into your foot or armpit. You can find it in pharmacies, pharmacies ...;

The talc: essential remedy against sweating, talc can be deposited in the shoes as is and is used for the whole body, just put on the skin;

The baking soda: it absorbs sweat and kills bacteria. It can be applied under the armpits or you can sprinkle it in your shoes;

The sage leaf: it also helps regulate perspiration. You can make herbal tea and drink it or make a foot bath if you tend to sweat a lot from this area. 

What to do in case of excessive sweating?

In case of abnormal and excessive sweating despite all your efforts, it is necessary to consult your doctor, especially if it has manifested suddenly during the night, that it is unilateral or accompanied by other symptoms such as fever. He will make sure that this perspiration does not hide a health problem and will be able to offer you medical solutions if it handicaps you on a daily basis. This may be :

Iontophoresis sessions: immerse your hands or feet in a container of water through which an electric current of low intensity passes, but this can also be applied to the armpits using wet sponges;

Of botulinum toxin injections  These injections are intended to block the sweat glands and are considered in the final plan;

The thoracic sympathectomy: in severe hyperhidrosis, this operation involves cutting small nerves responsible for excessive sweating on the upper body (armpits, face, hands). It is performed endoscopically, short incisions are made on the thorax. Be careful, the body can try to compensate and sweat excessively in its lower part.

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Do you sweat too much?

Whether it smells or not, abundant sweat is often unexplained. This does not mean that there is no solution from the perspective …

First of all, what does "excessive" sweat mean?

Sweating is a normal mechanism for the body to cool through the skin. We often sweat when we exercise or play sports, when it's hot or in stress. Hyperhidrosis is when we sweat profusely, to the point of wetting our clothes and having water droplets falling from our hands, for no reason related to this situation. For example, you are sitting on your sofa watching a family movie on a cold January night. You are sweating profusely. There was no physical effort, no stress, and the room temperature was quite cool. This can have devastating effects on the quality of life and interpersonal relationships.

Types of hyperhidrosis

There are two types of hyperhidrosis:

Primary, not caused by an underlying disease, partly due to genetics. This sweat is usually localized to the feet, hands, face, and armpits, and the cause is still unknown to this day.

In contrast, hyperhidrosis is caused by an underlying medical condition and often manifests throughout the body. We often hear about women's hot flashes and night sweats during menopause. This type of excessive sweating is characteristic of secondary hyperhidrosis. Menopause affects only women, but this is just one of many other conditions that can cause excess sweating, including:

l diabetes

l Infection (fever)

l HIV AIDS

l Hyperthyroidism

l Some types of cancer include leukemia

l Malaria

l Stress and anxiety

l Fat

l Sleep apnea (common in snoring or obese people)

l And side effects of some medications or drugs (antidepressants, steroids, aspirin, etc.)

Sweat produces a characteristic and unpleasant odor mixed with bacteria that are commonly present on the skin, especially in areas with poor ventilation, such as armpits or feet. We recommend that you consult a health care professional if there is a change in smell and the abundance of sweat to verify the cause.

The solutions

When we sweat from head to toe, it is not a deodorant to make a difference. Strong anti-perspiration, surgery, and injection of Botox are one of the existing medical treatments available. As a more natural solution, many menopausal women have discovered the effectiveness of sage to avoid hot flashes. This plant is not active on hormones but is under a sweat mechanism and is therefore also effective for men.

Some foods may make the situation worse; For example, it is not surprising that hot soups or hot dishes are not recommended. Garlic and onions give a strong smell of sweat. Coffee and alcohol increase body temperature, so consumption should be minimized. We instead advocate foods that facilitate digestion to reduce the body's needed effort. Little effort, little sweat. Therefore they should consume:

l Water, of course! Cooling down with drinking water helps reduce the body's need for sweating.

l Fruits and vegetables contain a lot of water and facilitate digestion: grapes, watermelon, spinach, pepper, cauliflower, eggplant, etc.

l Foods are rich in calcium: cheese, sardines, tofu, milk, spinach.

l Olive oil, as it promotes good metabolism and aids digestion.

l Almonds give their magnesium (and calcium) content.

l Oats for their fiber intake - morning oatmeal ensures regularity.

l Bananas give potassium, which helps keep us hydrated.

l Green tea (not too hot) for its calming properties.

l Whey, also because of its soothing properties, also provides health benefits.

To reduce the risk of odors, some simple measures will be taken. For example:

l Dry after bathing to prevent bacteria from growing on hot, damp skin.

l Wear clothes made from natural materials like cotton and wool, or designed for sports.

l If excessive sweating is caused by stress or anxiety, you can do a relaxing activity like yoga or tai chi.

Some dermatologists specialize in treating too much sweat, so do not hesitate to consult if necessary.

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Eat Clean - What does it mean?

 Healthy eating is defined differently by everyone: Paleolithic eating individuals, Atkins followers, bodybuilders, Herbalife, daily sports enthusiasts, and If It Fits Your Macros followers. So, is there a way to objectively label clean or dirty food?

Paleo dieters claim that grains, legumes, including peanuts, dairy products, potatoes, and candy are unclean and should be avoided. While some bodybuilders will avoid fruits because they are labeled dirty and high in sugar. The Bible also mentions clean and unclean food - God declares that chewing animals with split hooves can be eaten (Leviticus: 11: 3,), but it also says animals such as camels, rabbits, and pigs as being unclean or unfit to consume (Leviticus: 11: 4-8.)

Now you are confused.

Many characterize clean foods by a lack of processing and a high nutritional density; this generally means food as a whole, in natural form, without transformation. According to this definition, supplements, milk, and even some fruits and vegetables to which pesticides have been added are dirty because they often undergo intensive treatment and are very far from their source. Still, we know that protein powder and milk have many health benefits, muscle building, and recovery. Food processing is present in all types of food. Even though it has created menus that, if overeaten, can have adverse health effects, many athletes and many illnesses have also benefited. Processed whey protein has a higher bioavailability than all other proteins tested, including beef, eggs, milk, and soy.

Many trainers and bodybuilders claim that only clean diets allow fat loss and target sugar, especially fructose, as the culprits of stopping fat loss. However, several experiments have been carried out to compare calorie diets composed entirely of sugar compared to other carbohydrates. A meta-analysis by Sievenpiper et al. Examined the effect of fructose on body weight in the controlled diet. "Fructose does not appear to cause weight gain when other carbohydrates replace it in foods that provide similar calories. Excess calories modestly increased body weight, an effect that could be due to the extra calories rather than fructose. Surwit et al. loss or other metabolic clues from a low-fat and low-sugar diet "when the high-sugar diet, containing 43% kcal from sucrose, was compared to a low-sugar diet containing 5% or less kcal from sugar.

Are there any problems with a healthy diet?

Some people may follow a restricted diet that prohibits certain types of food and achieve their goals. Still, for many, and even for myself, a restriction leads to cravings and creates a terrible relationship with food. I am not here to insult anyone who follows a restrictive or rules-based diet, but for many, it is not the best approach.

In my opinion, if you see a diet with a list of foods that you cannot eat for longer than the foods that you can, this is neither sustainable nor pleasant. There is no research showing that food would cause more fat gain than the calories it provides or that eating a particular food would help you lose fat. One of the primary drawbacks of labeling food as good or bad, or clean or dirty, is that it can create a destructive relationship with food, as well as eating disorders and mood swings. Trust me, I know! Smith and colleagues have found that a diet that appears to include all the types of food that an individual likes, without neglecting health, shows less overeating, reduced body weight, and the absence of depression and anxiety compared to a rigid diet that prohibits all messy foods. They also found that a strict all-or-nothing approach was associated with a yo-yo diet, mainly due to spontaneous binge eating, which leads to weight gain and eating disorders.

Restricting the foods you love can lead to snacking cravings that aren't sustainable in the long run. These cravings can eventually lead you to throw in the towel and cause a cycle of guilt binge, which is not what you would expect from a diet. By taking such drastic measures and cutting food, not even junk food, you will find that you sometimes have to give in. The rules are often too rigid to be maintained for a period, which then becomes a frenzy, triggering cravings.

A restriction and only a healthy diet can cause a condition called orthorexia, defined as "fixation on a fair diet." Orthorexia is initially an innocent attempt to eat healthier, but orthorexics focus on the quality and purity of food. This is an awful situation because it affects your social life, your mood, and causes many emotional problems with your diet. Regardless of physical condition or physical appearance, orthorexia is common among many athletes, fitness models, and physical competitors.

Of course, you have to limit calories when dieting, but you have to adopt a diet that doesn't mention foods as "clean/unclean," but that is good or bad. To be successful, it is necessary to enjoy the food you love in your diet. People who eat a diet that does not restrict food are less likely to experience cravings than rigid diets, and find it much easier to control long-term calorie intake, as shown by Meule A et al. And Sairanen et al.

So every time you start a diet, always ask yourself, "Can I see myself eating more or less the same food choices as I am today, in a year?"

If the answer is "no," your diet is probably neither sustainable nor pleasant.

Sticking to a diet is an essential aspect of any food to be successful, whether it be a low-carbohydrate, high-carbohydrate, paleo, Atkins, keto diet, etc. differences Weight loss plans are minimal, and no other food is better.

So what do I do now?

Like everything in life, you will have to moderate your indulgence. I keep track of my macronutrients, carbohydrates, and fats, and also eat a wide variety of foods containing the majority of my calories (about 80%) from foods rich in whole nutrients, which allows me to" get enough micronutrients and fiber every day. But from time to time, I choose to savor certain processed sugars in moderation, such as a sticky caramel pudding or an apple crumble and custard. Of course, someone will read this and say, "You tell people to eat junk food every day! ". No, that's not what I said, so don't take it out of context. I said that you can eat it in moderation and that you will not experience any side effects, and that is true. Of course, opinions on what is healthy or nutritious vary from person to person. This is why knowing your real food needs and using a variety of foods to meet those needs leads to a nutritionally competitive diet. The diet based on good and bad foods, without calorie or macronutrient control. Sure, you can follow a diet that labels food. Still, I guarantee that due to the limited number of food types available, the menu will always lack variety and fun — the diet based on good and bad foods, without calorie or macronutrient control. Sure, you can follow a diet that labels food, but I guarantee that due to the limited number of food types available, the menu will always lack variety and fun — a diet based on good and bad foods, without calorie or macronutrient control. Sure, you can follow a diet that labels food, but I guarantee that due to the limited number of food types available, the menu will always lack variety and fun.

Why 20%?

The NHS recommends that added sugars make up no more than 10% of your calorie intake, and a literature review by Gibson found that 20% of the total calories from added sugars were roughly the maximum that would not dilute the concentration of food in the diet. micronutrition. (9)

And that's what I do all year, whether I'm preparing a photo session/exhibition or looking to develop muscles, only my calories and my macronutrients change. This allows me to enjoy my food without cravings, which means that I do not feel the urge to binge! It allows me to enjoy social events and not be stressed if only certain foods are available. Instead of viewing feed as good or bad, you should have looked at your diet as a whole, rather than an isolated food.

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Dental health: 5 good reflexes for healthy teeth

Good teeth reflect good health and a healthy lifestyle. And for a good reason, our teeth and gums require daily attention to stay healthy. Taking care of your teeth and smiles is also important to your overall self-esteem and health as the link between oral health and overall health is no longer ignored. So how can you make sure you are taking good oral care? Here are five good reflexes to accept or keep if you've got them.

Brush your teeth well

We bothered it since you were kids: brush your teeth for 3 minutes after every meal. The order is still current, even if the French Union has clarified some oral health issues. Two minutes of brushing is enough to combat dental plaque, only light, and dark. But be careful: you have to wait 20 minutes after a meal to brush. Washing teeth immediately after eating will promote the penetration of acid into enamel and dentin, and thus they are destroyed. It is best to choose a soft toothbrush, so as not to attack your gums, and remember: 2 minutes is not 45 seconds! (average brushing time observed in France).

But not only

In addition to brushing, flossing should be used daily to clean the gaps between teeth. Flossing goes where the toothbrush does not pass, dislodging food debris that is responsible for the formation of dental plaque. For more care, you can also have mouthwash at night. Some help strengthen teeth against tooth decay, others help protect the gums or fight bad breath. Buying sugar-free gum with xylitol is another plus: right after the meal, they neutralize acid attacks and enrich calcium saliva to protect tooth enamel. Finally, if you want whiter teeth, switch to a natural solution: sodium bicarbonate, once a week added to your toothpaste.

A balanced diet

Your diet has a strong impact on your oral health. These require calcium, found in large quantities in butter and cheese. They also need phosphorus and magnesium, which can be found in fish, cabbage, greens, dried fruits, dark chocolate. And of course fluorine, necessary to combat tooth decay. Fluoride is found in fish, greens or dried vegetables, and some sparkling mineral water. Take your time to eat: chew strengthens teeth and gums by helping produce saliva and regulates Ph in the mouth.

Habits change for good oral health.

Some habits are to be deported to keep teeth healthy. Of course, this is a smoking case, because smoking reduces the good oxidation of gums in the blood, making them more susceptible to infection and loosen. Soda consumption is also contraindicated due to their high sugar content and acidity. You should drink them with a straw to limit the damage, but generally, too much sugar damages the teeth. It is absorbed by oral bacteria and turns into acid, demineralizes tooth enamel and can cause the appearance of tooth decay. Outside snacks are also not recommended unless you rinse your mouth well or chew sugarless gum immediately afterward. Finally, be aware that stress promotes gastric reflux, making the ph of saliva more acidic. To have good teeth, you also have to stay zen!

Do not run away from the dentist.

Of course, all of these gestures are not exempt from consulting your dentist once a year for testing. This allows you to treat cavities promptly if needed (a cavity can arise without causing pain, so you may not be aware of its presence). It also allows you to monitor the general condition of teeth and gums for many years and to prevent possible problems. Finally, annual replication is essential for good oral health.

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Dental health: from words to actions!

DR. PRESENT

President of the Dentist Association of Quebec

VIEWPOINT / Canadian oral health participates in the recently concluded federal election campaign, while a number of political groups have increased the importance of expanding global oral health insurance coverage.

For the second time in a year, oral health reappeared in an election campaign, albeit at different levels of government. As an organization responsible for ensuring the oral health of Quebecers, the Quebec Dentist Association is pleased to note that this basic issue is at the center of the concerns of elected officials.

Over the past few months, we have had the opportunity to educate ministers responsible for the health and portfolio of seniors on the importance of recognizing the mouth to be part of the human body, as it has may be affected by affected diseases about the overall health of an individual. We took the opportunity to reiterate the need to invest in prevention, but above all, to expand global health coverage to medically necessary oral interventions to maintain the health status of patients suffering from life-threatening diseases.

It is through the mouth that we breathe, hydrate, and chew food and enjoy it. It is also the mouth, the reflection of our image, and it is through it that we express ourselves. However, despite their importance, the mouth, teeth, and surrounding tissues are always treated separately from the rest of the human body.

However, the international scientific community recognizes that a person's oral health status has a direct impact on their overall health and quality of life.

A healthy mouth is characterized by the absence of mouth or face pain, oral cancer, infection or damage to the mouth, gum disease, loosening and tooth loss, and other diseases and disorders that limit the ability to bite. , chew, laugh, and speak of a person. And thus their common welfare. This is especially important in the case of vulnerable people, such as children or the elderly.

Inadequate oral hygiene can lead to aspiration pneumonia, infectious endocarditis, sepsis, infection, uncontrolled diabetes, or some cardiovascular disease. Moreover, some surgeries or organ transplants cannot be performed without the presence of a dentist to ensure that the surgical team does not have an oral infection, potentially affecting the success—merit of such interventions.

The irony is that our health regime is now easier to cover than the care that involves a broken finger or acne compared to the requirements of an acute tooth infection; however, that can be affected. Important to the general health of an individual. This is the high time that we reflect on the global coverage of dental care, especially medically necessary.

One step in the right direction

Until recently, the oral regeneration care for children battling cancer was not protected by Régie l'assurance Maladie du Québec. Just like women with breast cancer have free access to breast reconstruction after mastectomy, people with the oral, jaw, or surrounding tissue cancer must receive similar services.

The Dentist's Order, therefore, welcomed the decision of the Minister of Health and Social Services, Danielle McCann, to establish an oral care program in pediatric cancer. However, at the embryonic stage, this will provide free care to children diagnosed with cancer before the age of 18. This will prevent the risk of mouth injuries related to cancer or cancer treatment. As well as minimize secondary complications during treatment.

It is hoped that the implementation of this program, as well as the new interest of elected officials for oral health, will be the first step in implementing true State dental care coverage. The quality of life of our compatriots are at stake, the reputation of elected officials who care about the health of our people and improve our public finances.

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Eat clean: What are the first steps?

Eating cleanly sounds funny, right? Does that mean that the concept of dirty eating also exists? Because if so, I guarantee that I don't like it!

So, do you make eating habits a part of the "clean eating" movement? How do you know if you are part of it?

1. Refer to "The Doty Dozen" list

Yes, it exists! Really have a list called 12 dirty food! This list is written and updated every year by an environmental group called the Environmental Working Group (EWG).

Each year, EWG analyzes and examines chemicals found in and on common fruits and vegetables; The main suspicion is, of course, the famous pesticide.

Although this topic still creates some debate, some doctors believe that the consumption of pesticides, even in small amounts, can be harmful to health. (I don't know about you, but I tend to believe that everything written in the word PESTE is not top-notch and should be avoided!)

Pesticides have been associated with conditions such as digestive and cognitive problems, neurological disorders, skin infections, or cancer. To avoid their harm, the best solution is not to have them completely and make sure you eat clean.

But then let us know! What are the foods on this list ??

Let's start by saying that food that is sprayed directly with pesticides has the worst residue. Logic.

Strawberries are No. 1, with one-third of the straws found in supermarkets come with a combination of 10 pesticides on them. Ouch.

Spinach ranked second with nearly 100% of spinach found on the test shelf tested positive for the insecticide permethrin. Nearly half of spinach is covered with DDT, an extremely toxic pesticide that was banned in the United States in 1972 and in 1990 in Canada.

2. Learn how to wash fruits and vegetables properly from these chemicals

To try, go to the next point if the previous one doesn't seem to work (if the smell is strange or if your tongue burns or tickles when tasting):

Rub your fruits and vegetables with soap that is non-toxic and odorless.

Soak your fruits and vegetables in soap that is non-toxic and odorless for 15 minutes before washing them off.

Wash fruits and vegetables, as mentioned above, and peel all of your food. Eat only the insides of apples, pears, or similar.

Buy only organic fruits and vegetables. (You still have to wash them!)

3. Know when not to eat organically

You can usually buy non-organic thicker skin or skin. It includes avocado, melon, oranges, lemons, and bananas.

Shells that you don't eat will generally absorb a good portion of the insecticide for you, which means they won't exist in your body.

It is still advisable to wash them before consuming them.

The EWG also lists clean foods that can be eaten without much worry: Fifteen clean. Pesticides are found in the minimum amount of these foods.

4. Know what is best to buy organically

If your budget allows, try to buy and eat organic and local produce as often as possible, especially when it comes to food found on the "The Dirty Dozen" list.

Remember that your health is at stake here, and we tend to neglect physical fitness, but we shouldn't. The more you eat, the more you will benefit from the long-term benefits of a healthy, chemical-free diet.

I know it is difficult to avoid complete exposure to chemicals in today's world. Give yourself a chance, and don't be too hard on yourself. Do your best and give yourself simple challenges or goals to achieve. For example, you can start by buying an organic fruit every week and gradually switching to a clean diet. As my father used to say: small boats go away!

5. Know how to "fix the damage."

Is it possible to go back to remove the pesticide I used?

Good news: YES!

The solution is to store antioxidants and foliage to start the body's detox process. Even if the lettuce and other green leaves you buy are not organic, you can still benefit from their detox properties.

What are antioxidants?

Antioxidants are super nutrients that nourish the body and help it get rid of harmful substances like free radicals.

When you try to eat clean, you begin to reduce the harmful effects of the chemicals you eat while eliminating the excess that has accumulated over time.

6. Your new favorite: antioxidant-rich foods

Blueberries, cranberries, and raspberries top the list of antioxidant-rich foods, for berry lovers!

Other favorites are red beans, artichokes, potatoes, hazelnuts, pecans, apples, and strawberries! The irony here because these two people are also on the blacklist! But OK, as long as you wash them well or choose them organically!

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Plants that cure toothache, bad breath or a minor toothache

Minor soreness is common. Treating them with plants is entirely possible, as long as certain rules are followed. And of course, consult a dentist when they persevere.

Anti-pain tree

How to do it: use more than 95% pure aloe vera gel (Planter, Green Health ... at pharmacies), fight inflammation and cure, in which we add one drop of clove essential oil if the pain is caused by canker pain. Apply with a cotton ball on the lesion, 3 to 5 times a day. "Although we don't know the cause, we know that stressful actions affect chronic ulcers," says Dr. Florine Boukhobza. Therefore, if our ulcers are related to stressful times, we should use lemon and chamomile oil as a preventative, two types of herbal tea muscle relaxants (3 packs per day) or in Mother drug (about fifty drops a day), for at least three months drops.

Do not: relax oral hygiene because it damages or consumes astringent foods that can irritate mucous membranes such as nuts, hazelnuts, gruyère / Emmental, kiwi, chocolate ...

Anti-gingivitis tree

Therefore: "There is both bleeding and gingivitis. Therefore, we can use grapeseed vegetable oil to reduce its strength, cause spasms of small vessels and limit bleeding, involving Sage essential oil to combat strong - Inflammatory activity, "advises experts. Dilute 1 to 2 drops of clary sage essential oil (HE) in 1 teaspoon. To s. Grapeseed oil, then brush on gums 3 times a day with a cotton swab or very clean fingertips.

Do not: use the sage HE in cases of mastosis or a history of hormonal cancers (especially breast) because it has estrogenic effects.

The tree fights oral thrush infections.

Must do: when the entire mucous membrane of the mouth is inflamed, with diffuse lesions caused by fungal diseases, use Phytolacca, anti-infection and anti-inflammatory, in the form of the maternal tincture (30 drops in a glass of water) for use in mouthwash, twice daily. An oral propolis spray (Ladrôme, Aristée, Oropolis Mediflor) is also interesting because it is lining the mucous membrane, with anti-infection and mild immune-stimulant effects.

Don'ts: self-treatment for more than 3-4 days. Before any signs of infection, people only perform these treatments while waiting to see the dentist as quickly as possible to determine its origin. Only then can we prevent, in case of recurrent infection, using (for four months) echinacea to enhance the immunity of the mouth, in EPS (Phytost Standard, one spoon/day) or mother Take the pill (60 drops in a little water, morning and evening).

Toothache tree

Don't bet on cloves, "the plant relieves pain because of its anesthetic and anti-inflammatory effects," the dentist noted. You can chew a clove, crush it and season it with your teeth or decoction for use in mouthwash (5 cloves in a glass of water, boil, let infuse 10 minutes before filtering and let cool). Another option: use clove essential oil, 1 to 2 drops diluted in vegetable oil or oral gel to apply to sore teeth and gums.

Not recommended: use clove essential oil or in pregnant women and before 12 years orally. If its taste is unpleasant, we replace it with clary sage essential oil, which is also anti-inflammatory.

Anti-tooth abscess trees

Must do: a buildup of bacteria causes abscess (after tooth decay, gum infection, a severe treatment that changes immunity ...) attacks teeth and gums. "Tea tree oil (HE) is useful when you don't know which bacteria are involved, because of its broad-spectrum effects," Dr. Boukhobza said. In the case of multiple abscesses associated with chemotherapy or radiation, with highly inflamed mucosa, HE of niaouli is chosen over its ability to cure. 1 to 2 drops of EO in vegetable oil (olive oil) or aloe vera gel to brush over the affected area.

Do not: use these pure HE or more than three times a day because they are very powerful. Counseling without improvement after 3-4 days.

Plants against bad breath

Do: use peppermint for peppermint effect to refresh the breath and its antibacterial effect. In infusion several times a day, if the problem is mild. For a more pronounced effect, use HE mint: 1 drop in 1 teaspoon. To c. Honey to mouth, three times/day. Dr. Boukhobza said: "The idea is to combine it with plants that affect digestion, often the cause of the problem." Try rosemary/mint duo in infusion (5 to 10 minutes to extract the active ingredients), 3 cups/day, after each meal.

Do not: leave around if the problem recurs. We need to consult your dentist or ENT doctor to check if there is no pathology, periodontal disease.

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The five major food groups to consume

Food rebalancing is based on the ingestion of 5 major food groups: fruits & vegetables, proteins, dairy products, carbohydrates and lipids, sugars, and salt.

1. Fruits & vegetables:

They are rich in minerals and vitamins that few foods can provide to the body, not to mention that they are low in fat but rich in water. We know the catchphrase: 5 fruits and vegetables per day, but be careful to eat a gooseberry, and cherry is not considered two servings! The portions are evaluated at 80 grams or at least 400 grams per day.

How to integrate them?

· Eat sweet fruits for dessert (strawberries, nectarines, etc.).

· Drink a glass of 100% juice for breakfast.

· Mix fresh fruit in a bowl of cereal (0% cottage cheese option).

· Bet on bags of dehydrated fruit (dried apricots, figs, etc.).

· In summer, choose a mixed salad for lunch when possible.

· If concoct smoothies (method to make green smoothies-here)

· Prepare steamed vegetables for dinner.

· Make all kinds of purees in 5 minutes with your blender (one or two vegetables washed and cut into pieces, light cream, and spices).

· Make sufficient and freeze lunch boxes.

2. Proteins:

They promote the growth of hair and nails, for example, help repair nerve cells and develop muscles. The recommended daily amount is two servings, 45 grams for a woman, and 55.5 grams for a man, but this varies according to lifestyle (athletes will need to eat more). For information, one serving is equivalent to 2 eggs or 100 grams of meat/fish. It is advisable to eat fish twice a week.

How to integrate them?

· Include a slice of meat/fish in the main dish.

· Sprinkle salads with seeds and nuts.

· For a snack, spread peanut butter on a toast ( peanut butter is a friend!).

· Gradually replace yogurt with soy yogurt.

3. Dairy products:

Controversial, lactose is, however, rich in calcium, mineral essential for the excellent health of the bones and the teeth and regulates the muscular contraction, and thus the beats of the heart. Three portions per day are recommended, ie, 20 cl of milk, one jar of yogurt, or 30 grams of cheese. For those concerned with their fat intake, prefer semi-skimmed or even skimmed milk (lighter to digest). For lactose intolerants, soy milk, dark green leafy vegetables, or almonds are a source of calcium too.

How to integrate them?

· Mix the cereals with milk or cottage cheese.

· Create a ritual before bedtime with a mug of hot milk (add a little cocoa and cinnamon or honey, for example).

· For a snack, spread fresh cheese on a toast.

· Sprinkle salads with toasted almonds or sesame seeds.

4. Carbohydrates:

There are right carbohydrates, those to include in your habits, called complex (oatmeal, potato, wholemeal bread, brown rice, legumes, etc.) and the wrong carbs, called simple, to avoid consuming, (white sugar, pizza, cakes, etc .). They provide energy and are low in fat. Present in whole grain products, bread or starchy foods, they are packed with fiber (family of carbohydrates), therefore excellent for the proper functioning of the digestive system. One-third of each meal should consist of carbohydrates, the size of your fist. Ideally, each meal includes a complex sugar in addition to vegetables and protein. Be careful; consuming too much will Promote weight gain, so you must control the quantities.

How to integrate them?

· At breakfast, make sandwiches with toasted wholemeal bread.

· Consume legumes (lentils, dried beans, chickpeas).

· Alternate the ways of eating potatoes (mash, wild dress, etc.).

· Eat brown rice and whole-grain pasta.

· rebalancing and food-grain, vegetables

5. Lipids, sugar, and salt:

Consume with moderation but consume anyway! Never forget that the key to good health is to eat everything (all that is not industrialized implied). It is enough to find a balance, and to do this; we must include small pleasures without guilt. This is the secret to sustainable food rebalancing. We are only Men, and restricting ourselves in an authoritarian way has an end, and above all, a hunger! You will end up having a bulimia attack and then feeling guilty.

To locate you, 1 gram of lipid is equivalent to 9 Kcal, so beware! To help you, on a label, if the amount of fat is more than 20 grams per 100 grams, it means that the food is far too costly, however, 5 grams per 100 grams means that it is low in fat.

The added sugar does not provide any particular nutrient, so be sure to choose which one you want (banish sodas, candies, etc.). Finally, salt is authorized at the rate of 1 teaspoon maximum per day distributed in all of your dishes of the day. We, therefore, eat in moderation, cold meats, margarine, pastries, whole milk, etc.

On the other hand, unsaturated fats are good for health because they contain amino acids and must compose approximately a quarter of the calories ingested each day. They are found in fatty fish (salmon, tuna, etc.), avocados, nuts, extra virgin olive oil, etc.

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How to eat healthily? 10 things to know.

How to eat healthily? For more than a decade, our societies have experienced a real awareness about their diet, and "healthy eating, eating better and responsible" is taking up more and more space in our lives. It's no secret, adopting a healthy and balanced diet helps the body to preserve itself and fight against diseases: consuming less processed products, less fat, and sugars, less salty food is one of the first habits to take.

But beyond the choice of food that you find on your plate, eating well is also eating in the right conditions, regularly, slowly and calmly. It is not difficult to eat healthily, you still have to have the will to disrupt some of your (bad) habits, to adopt beneficial reflexes on your health.

How to eat healthier?

Ten tips for eating better

1 - BAN PROCESSED, REFINED, AND ENRICHED PRODUCTS

Our supermarkets offer a good number of ready-made products and dishes, ideal for our hyperactive lifestyles where meals are often taken on the go. But, packed with saturated fatty acids, trans-fatty acids, artificial flavors, or colors, and other additives, they are far from our best health allies. All of these substances are risk factors for cardiovascular disease, allergies, and even cancer. Not to mention the problems of overweight and obesity.

Also, not content with quantities of salt and additives, metal cans, and plastic packaging encourage exchanges between the content and the container. In other words, specific chemical components used to make your metal packaging and boxes can be found directly on your food, which, in addition to destroying the taste qualities of food, is extremely bad for the body. Prefer, therefore, fresh products and glass jars.

Finally, fashion is today with the great miracle products, enriched with vitamins and nutrients to strengthen the immune system. It is clear that the Actimel & co are more of a marketing argument than a scientific demonstration; the studies carried out on these products are indeed far too little to be able to conclude as to their real virtues on the organism.

So take a little more time each day to prepare a healthy meal from essential foods (pasta, wholegrain rice, semolina, ...), vegetables, fruits, etc. So does your health. In general, nutritionists recommend not to exceed three additives per food (colors, preservatives, gelling agents, etc.). They are easily identified in the list of ingredients; they are all the elements preceded by the letter E.

2 - TRACK AND ELIMINATE SATURATED FATTY ACIDS, TRANS FATS, AND SUGARS

Responsible for the appearance of many pathologies, sometimes severe, saturated fatty acids, trans fats, and carbohydrates are not only present in large quantities in prepared meals.

For example Deli meats can contain up to 50% fat. It is therefore advisable to eliminate from its diet sausages, sausages, pâtés, and other rillettes. White ham, without rind and low in sodium, can be kept as long as it remains relatively lean. You can continue to eat fat, but then choose good fat!

For their part, sugary and alcoholic drinks are not to be outdone. For some sodas, a 1.5-liter bottle can represent 30 pieces of sugar — a real caloric bomb. And the names "light" or "without added sugar" are not always synonymous with "better for health." On the one hand, they do not prevent the product from being naturally very sweet; on the other hand, sugar is often replaced by sweeteners of the aspartame type, responsible, according to some studies, for many cancers. In reality, the effectiveness of light products on weight and health has never been scientifically demonstrated.

In general, favor fresh fruit and vegetable juices or "homemade" lemonades.

3 - CONSUME FRESH, LOCAL OR "HOME"

Eating healthy goes hand in hand with eating fresh or eating organic. So give preference to the small local producer, who offers fresh, seasonal fruits and vegetables, grown in good conditions without pesticides or fertilizers. Return to your local fishmonger and butcher, who know their distribution channels perfectly and offer quality products.

Some everyday foods can even be made "home," such as jam, sorbets, yogurt, bread, sauces. Not only will your products be healthy, with no additives, colors, or preservatives, but it will also save you money. Today we can no longer count the number of devices of all kinds that are coming back into fashion: bread maker, pressure cooker, ice cream maker, ... Just take the time.

Also, favor light cooking methods, which preserve the nutritional benefits of food, such as baking or steaming. Certain types of cooking, such as frying, are excessively fatty. Others, like the grill and the spit, can burn food, and therefore the nutrients it contains. Limit them.

4 - ACCOMPANY YOUR COMPLETE BREAD MEALS

When thinking about starting a diet, bread is often the first element that one withdraws from his eating habits, because it contributes to the increase in blood sugar levels. And yet, in a reasonable quantity, it contributes to the balance of all your meals. Doctors and nutritionists recommend daily consumption of bread between 60 and 100g. Rich in B vitamins, fiber, and protein, it is also shallow in fat. Avoid industrial bread and other sandwich bread, enriched with preservatives and salt, and favor whole grain bread, rich in fiber and cereals, such as rye, sourdough, or spelled bread.

5 - VARY THE FLAVORS WITH SPICES AND AROMATIC HERBS

If we know the taste qualities of spices and aromatic herbs in the seasoning of our dishes, their nutritional benefits, and their preventive action against certain diseases remain largely unsuspected. Clove, and its anti-inflammatory properties, curry, and its action on bad cholesterol, nutmeg, and its antibacterial properties, cinnamon, and its contribution in the regulation of digestive disorders,…

Not only do they provide no calories, but they naturally help limit the excessive consumption of salt, which is responsible for high blood pressure.

6 - EAT FISH TWICE A WEEK

Salmon, tuna, mackerel, herring, fish, whatever it is, is a basic ingredient for those who want to eat healthier. Rich in omega3 and vitamins A, B, and D, it turns out to be an excellent ally for the brain, skin, eyesight, heart, and degenerative diseases linked to aging.

The champion in all categories remains without question the sardine, whose edges are beneficial to the body. Packed with calcium, the sardine bones preserve and strengthen the bone tissue, thus preventing the appearance of diseases such as osteoarthritis or osteoporosis. Again, choose your local fishmonger rather than vacuum-sold fish.

7 - EAT FRUITS AND VEGETABLES

Impossible to eat healthy without going through the fruit and vegetable box; we all have in mind the famous refrain encouraging us to "eat five fruits and vegetables per day." This is especially true for vegetables, whose almost zero caloric intake and nutritional properties make them foods to eat at will. Crucifers (broccoli, cauliflower, Brussels sprouts, etc.) are particularly good for health, as they are rich in fiber, vitamin C, and beta-carotene.

It is preferable to consume fruits and vegetables in season; this is where they are tastiest and offer the best nutritional quality.

In autumn/winter, you will, therefore, opt for:

Clementine

Beet

The carrot

Spinach

Apple

The pear

In spring/summer, you would prefer:

The cucumber

The tomato

Nectarine

The strawberry

Remember that the skin of fruits and vegetables concentrates a large number of vitamins and antioxidant nutrients; do not hesitate to consume it having previously washed it thoroughly with water.

8 - EAT A VARIED AND DIVERSIFIED EATING

A healthy diet is a varied diet, which involves several families of food at each meal: fruits and vegetables, dairy products in an economical way, meats, eggs, fish or vegetable proteins, fats, and carbohydrates.

It is also a diversified diet; that is, who uses different products within the same food family. For example, the cereal and starchy family includes bread and rice as well as potatoes and pulses to vary with each meal. In the same way, it is advisable to alternate between meats, fish and eggs, or milk, cheeses, and yogurts.

9 - LEARN TO READ THE LABELS

Eating healthy is almost inseparable from good food education. Thus, to be certain of adopting a healthy and balanced diet, it is essential to know how to read and understand the labels of your products.

First, favor products with the red label, or the AB label (from organic farming). Also ban products stuffed with additives - preservatives, sweeteners, artificial flavors, ... - visible on the label under the letter E.

Also, keep in mind the recommended daily allowance. Thus, nutritionists advise not to exceed 10g of lipids per 100 g of food, 15g of carbohydrates per liter of drink, or even 1 g of salt per 100 g of food.

Finally, of course, respect the deadlines for consumption and optimal use. After these deadlines, the products can either have lost their nutritional properties or simply be unfit for consumption.

10 - Adopt good eating habits

Eating healthy isn't just about watching what's on your plate. It is also adopting good eating habits that will allow you to eat and digest in the best way.

Thus, it is fundamental to truly enjoy your meal by devoting the necessary time to it. Chew food for a long time. This will allow you not only to appreciate what you are tasting but also to secrete satiety hormones after 15 to 20 minutes. You will then eat less, and your digestion will be more comfortable. Also, be sure to consume raw foods at the start of a meal. They also facilitate absorption.

As you will have noticed, it is not so difficult to eat a healthy and balanced diet. Even if you have little time, for personal or professional reasons, these few tips are very simple to implement, with a minimum of will. Once your eating habits have been changed, the positive effects on your body will come soon.

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How to eat well? The simple basics of nutrition and dietetics.

How to eat well, what are the basics of dietetics and nutrition? Coralie is a nutritionist dietitian in her practice. The work she does with her patients is mainly focused on weight loss or gain, but she also deals with cases of pathology such as diabetes or even cancers. Today it sheds light on a subject which remains rather vague for most of us.

What is the difference between dietitians and nutritionists?

Dietetics is a practice that requires a diploma in France. Nutrition is more of a specialty that different professionals can add to their skills, such as general practitioners, for example. It can be exercised following training; there is no specific diploma required.

We hear and read a lot in terms of nutrition; we no longer know the true from the false. Not to mention diet, how to eat well? What are, for you, the fundamentals, the bases of proper nutrition?

I listen. I work on food sensations: hunger, satiety, and cravings. The body can tell us what we need. If we look at each other, we can eat a balanced diet.

Pregnant women who want strawberries, it's a reality since they feel the lack of vitamin C. Others will have a craving for red meat every day, this is due to the lack of iron. Another example if you do a week of ski raclette when you come back you want soup because you feel sick. The body says stop. Envy is the opposite of food disgust.

One of the problems that often arises is that you usually eat while doing something else at the same time. We no longer pay attention to his feelings.

How do you pay attention to your line, or do you lose weight without going on a strict diet?

From the moment we go on a diet, we start behind. Until we learn to listen to the body will not go our way.

What then would be the little things to avoid?

All that is alcohol, sodas, only sweet foods. These are empty calories, i.e., foods that provide calories but have no nutritional value,

We can reduce them. The best is to try to stay on homemade dishes. It is also an excellent way to find your feelings and know the composition of your meals, which has an impact on weight gain.

The canned and frozen debate? In canned foods, there are fewer vitamins and minerals because vegetables, for example, are heated to high temperatures. Also, there is often an addition of salt and sugar. If you choose, it is best to turn to frozen vegetables.

The best is raw vegetables cooked at home, but we must also do according to what we need and research.

What diet do you recommend just before summer?

After his explanations, I would say none.

Your top nutrition mistakes to avoid?

Sweeteners, light, or light products, for example. We think they are of no consequence, so we allow other deviations. Also, they are made up of chemicals and very often do not have the expected effect or the opposite effect.

Change eating behavior drastically and quickly and, for example, switching from a rich diet to very poor suddenly.

Do not drink enough, the classic, but it is a base.

Remove sugar or starchy foods when this is what will nourish the brain, and hidden fat is more treacherous than sugar. The hidden fats are those that are already in foods like cakes, meat, cheese, we forget the amount of fat, unlike when you use oil. The typical case of bread and cheese: "bread is worse than cheese." The amount of fat in cheese is more significant than meal; food is ultimately only starchy.

The common misconceptions that you hear most often?

Starchy foods in the evening: it depends on the people. It does not necessarily cause concern.

Mealtimes: some are not made to eat three meals, others prefer small quantities but every two hours (as in Asian countries). You have to respect your metabolism before anything else, but, indeed, it is sometimes complicated.

Gluten and cow's milk to remove: it depends again on each.

How to eat well without breaking the bank?

Stay on primary products, plain yogurt, for example, instead of dessert creams.

You can eat meat less often but of better quality by going to the butcher, ditto for the fish.

Eggs: be careful to buy those raised outdoors, without going to organic. Also, there is ultimately a reasonably small price difference.

But other foods like pasta, require less attention, whether a brand or not, it does not change much.

The essential products are ultimately less expensive than soda, prepared products, or pastries.

Choosing fruits and vegetables according to the season costs less.

Find out if there are any farms around your home. It is not necessarily more expensive than in mass distribution.

What are your nutrition tips when you exercise?

When you are going to make a significant and prolonged effort, it is better to go there on an empty stomach because otherwise, the body's energy is concentrated on digestion and not on physical exercise.

You can rather eat starchy foods and protein 4 hours before. After sport, you generally eat lighter, but again you have to listen to yourself. Always drink well throughout your session but in small sips.

Regarding the snack is refreshing in the case of a long race; for example, if it is more a work in a room with changes in exercises, you do not necessarily need it.

Any last advice?

Do not hesitate to inquire from professionals because, according to your profile, the advice differs, and the opinions on the internet are very varied and not always reliable. You have to trust yourself above all.

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Five tips for living an excellent low FODMAPs diet

Starting a low FODMAP diet can sometimes be frustrating. This involves partially upsetting your eating habits and forgetting some of your small daily pleasures, enough to slow you down. However, this is still a necessary step to improve digestive disorders if you suffer from irritable bowel syndrome. We came to your help and today offer five daily tips for a smooth and well organized, low FODMAP diet!

1-Sort through your cabinets

IBS and FODMAP sensitivity are related to changes in consumption habits and, therefore, in your everyday ingredients. The content of your office will grow at the same time as the content of your disc; this does not mean ending the fun of your taste buds, just discovering new flavors and new products.

Nutrition experts have given you a list of the essentials for your salty cabinets:

- Rice, quinoa and bulgur

- Cornstarch

- Buckwheat

- Tomato sauce

- Canned vegetables (spinach, celery or, in the case of troubleshooting only, green beans and carrots),

- Canned fish

- Olive oil.

And for your sweet cabinets:

- White sugar, brown sugar

- Maple syrup, sugar cane syrup

- Rice flour, buckwheat flour

- Cornstarch

- Crispy buckwheat toast, rice crackers

- Cocoa powder

- Orange ,jam

- Pureed almonds, - Almonds, hazelnuts, hazelnuts

2- Don't forget your shopping list

Anyone who says diet changes also mean new shopping lists. To avoid wasting hours in this hypermarket that you think you already know when searching for food for your latest recipes, think about shopping lists - ideally organized by department. the Fate, you will wander. We know that switching to a low FODMAP diet will thus change your ingredients in everyday recipes. This is why, with your weekly menus, you'll find an automatic shopping list that corresponds to the parts of the week, for you, for you and your half, and even for you, your half and your neighbors.

3- Plan your meal in advance

New routines, new recipes ... new organizations! The early days of a low-FODMAP diet can sometimes be challenging. You discover food that you are not familiar with, the taste and food may be forgotten, but will ease your troubles and Improve your daily life; It would be a shame to deprive yourself! Also, do not be discouraged in the evening when returning from your (too) long day at work, why not spend your two Sunday hours preparing a portion of your dish? Clean and prepare vegetables for the week, cook some, anticipate the development of your sweet pleasures, prepare your meals at the office ... You will thank us for going home in weeks.

And if you don't necessarily want to go to the kitchen on Sundays and like to take advantage of children, why not get them dirty? A little moment will quickly become a sharing moment! And, without knowing it, you will receive the first steps in mass cooking!

4- Note the development of your digestive disorders

To motivate you to stick to a low FODMAP diet, take note of gastrointestinal problems, bowel movements, and flatulence every day in a pretty little book. Ideally, start writing them down a week before you start on a low FODMAPs diet.

After a few weeks of the so-called FODMAP exclusion period, look in your pamphlet for the evolution of the disease. You will most likely find that you experience a little less each day, an essential factor to keep you going!

5- Control your pathology and FODMAP

To start, the FODMAP adventure requires some learning not to find yourself facing a recipe that makes you salivate a lot. Create a table to display on the refrigerator, one side of the mediocre quality food in FODMAP, and the other, things to avoid. By reading them when you open the fridge, you will know them with your heart and will no longer have to ponder. It will also help you in restaurants: nasty food will no longer pass through your nose; you'll spot them, track them, and your transit will be soothed!

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Tips for a balanced diet

Fruits and vegetables: 5 servings daily with different colors

Fruits and vegetables contain lots of vitamins, minerals, fiber, and water and are real nutritional bombs without calories. They also provide a pleasant feeling of fullness. Get daily benefits: 

-Three servings of garnish, salad, soup or sauce

-Two additional fruit portions

-One part represents a minimum of 120 g, about a little,

-If desired, a piece may be replaced by two dl of fruit juice or unsweetened vegetable juice.

Cereals, potatoes, and legumes: 3 times a day

These foods provide the body with carbohydrates in the form of starches. They are an essential source of energy for muscles, brain, and other organs. They also contain vitamins, minerals, and fiber. The fiber in whole grains and legumes meets and regulates digestion. For cereal products, they prefer whole varieties, for example, whole grain bread, whole grain rice, or whole grains. Partly corresponds to:

-75 to 125 g of bread/flour

-45 to 75 g Swedish bread or flakes

-60 to 100 g legume

-45 to 75 g of pasta, rice, cereals (weight of dry food)

-180 to 300 g of potatoes

The size of the parts depends on the power requirements. People who don't move a lot need smaller pieces, while more active people need more essential elements.

Milk, meat, fish, eggs, and tofu: 3 servings daily

These products contain a lot of protein and are saturated for a long time. Protein is essential for the body, whether it's our muscles or our immune system. These foods provide valuable nutrients like calcium (milk and dairy products), iron (meat, eggs), omega-3 fatty acids (fish) or vitamin B12 (all sources of dynamic protein). Object). Therefore, you should consume:

-Three servings of milk or milk products per day.

-A serving corresponds to:

+Two dl of milk;

+150 to 200 g of yogurt, séré or cheese;

+30 g of semi-hard, hard cheese, or 60 g of soft cheese.

-Eat an extra serving of protein. You can change your hobby: with a plant protein source, p. For example. 100 to 120 g of tofu, seitan or Quorn. 2 to 3 eggs correspond to a serving, like 100 to 120 g of fish. Choose fish from sustainable fisheries.

-If you eat meat, 2 to 3 servings of meat per week, at a rate of 100 to 120 g per serving, is sufficient.

Oils, fats, and nuts: in moderation

Fatty foods should be eaten with knowledge. Fat contains twice as much energy (calories) than carbohydrates or protein. However, some fatty acids, like vitamin E in fat, are essential to our creatures and must be part of our diet. See the quality of fat you consume and support vegetable oils:

-2 to 3 tablespoons (20 to 30 g) of vegetable oil per day, at least half of which is in the form of rapeseed

-Every day, a small handful (20 to 30 g) of unsalted nuts, seeds, or seeds

-consume butter, margarine or ice cream sparingly: approx. 1 C. to s. = 10 g per day.

Sweet, salty food and wine: joy in moderation

These foods provide a lot of energy (calories) in the form of sugar, fat, or juice. Too much sugar can encourage tooth decay and cravings. The amount of salt is usually very generous, while the amount of vitamins and minerals is still low. Foods like crisps, nuts, or alcoholic beverages provide empty calories, in other words, energy, but don't have the right quality nutrients like vitamins or minerals.

This is why it should not be abused. One serving per day is equivalent to a handful of salty snacks or a few pieces of chocolate. Also, salt your food in moderation.

Alcoholic beverages are calories: 1 gram of alcohol provides 7 kcal (1 dl of juice includes 10 g of alcohol). In comparison, 1 gram of fat contains 9 kcal and 1 gram of protein or carbohydrate, each 4 kcal. Drink in moderation, and whenever possible, always with a meal.

Drinks: rich throughout the day

Drink 1 to 2 liters of fluid per day, preferably in the form of unsweetened juice (tap or mineral water, fruit or herbal tea).

Pyramid of Swiss food

The monument illustrates a balanced diet.

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WHAT ARE THE BENEFITS AND ADVERSE OF DIET PROTEIN?

Protein-rich diets are a 4-step fat loss program for fast and effective weight loss. It can be achieved by all those who want to lose weight without starving thanks to the over 100 flavors available. Therefore, a protein diet for weight loss has many advantages, but there are also some disadvantages that we will see below.

BENEFITS :

· Hunger feeling: Protein inhibits natural cravings. They eliminate the desire for snacks and eliminate hunger for a few hours. Indeed, the slowness of their digestion gives us a feeling of fullness for longer.

· Weight loss: Once your hyper protein products are ordered, you only need to prepare them (usually merely in a shaker with water), and you only have to add authorized vegetables to lose weight and start dieting.

· Speed ​​and effectiveness: With a protein diet, weight loss is significant, but above all, it is swift and effective! The average observed reduction at the start of the food is 2.5 kg per week.

· Simple: Higher protein consumption increases metabolism. The body uses more energy and, therefore, more calories to digest protein than it does to digest fat or carbohydrates. Therefore, due to inactivity, the body burns more calories.

· Low in the body: Protein is a low-calorie food, they provide only 4 kcal per gram, while carbohydrates and fats provide 4 and 9 respectively per gram.

· Motivation to continue the diet: A high-protein diet allows for effective weight loss quickly, allowing you to motivate yourself from the first weeks to keep the food. Do not give up!

· Maintain muscle mass: This diet is the best muscle protection, unlike other foods. Thanks to its massive protein supply, weight loss occurs at the level of stored fat as well as fat mass, while preserving muscle mass.

· Variety of hyper protein products: We offer a multitude of hyper protein products (over 100 different flavors) for your protein diet that will make you lose weight while still enjoying your meals. Friend!

THE HARMFUL EFFECTS:

· Regular hydration: A high-protein diet poses a greater need for the kidneys due to its high protein intake. This is not dangerous to your health, but it is essential to drink plenty of water during a protein-rich diet, about 2 liters of water a day.

· Risk of long-term fatigue: Indeed, the absence of carbohydrates in the diet leads to a lack of energy and can cause feelings of fatigue (hence the importance of vitamin supplements from the first day of preparation). Diet). However, level 1 is not required, and you can start a diet directly with level 2.

· Sluggish social life, in the diet, you will have to adjust the rhythm of the outing and limit invitations with friends, family ... At least in strict diets. Strictly, it is essential not to be tempted and suddenly better than banning going to restaurants. It is necessary to maintain a social life to maintain the right mental balance and sustain motivation. Therefore, we recommend raising the awareness of those close to you so you can take a protein-rich meal and enjoy these fun moments without depriving yourself. Also, you will be proud to show your progress to those around you.

· Do not allow food gaps: For example, the smallest piece of bread can make you exceed the authorized 50g carbohydrate threshold per day and can disrupt the ketogenesis process. Tip, if you feel that you will crack, get an additional pack but don't ruin all your efforts for a small crack (especially at Level 1), and if this level is not that's right for you, contact your doctor or our Laboratory to research the best-personalized solution and guide you if needed to level 2 with the reintroduction of food proteins...

· Obligation to respect the weight loss program: It is imperative to perform all levels of the reintroduction of foods (levels 3 and 4) to get long-term results and avoid the yo-yo effect of most regimes — fast diet.

· Bad breath: You may have bad breath, which is entirely reasonable. It is the evacuation of acetone from the lungs that causes this phenomenon. If this happens, the positive is that your diet is working well, you need to drink a sugarless gum or spray menthol breath to avoid this inconvenience.

To conclude, a protein-rich diet has many advantages but also some disadvantages. It allows rapid weight loss (up to 2.5 pounds per week), but it is better to limit the difference.

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What are the basics of a healthy and balanced diet?

What is a healthy diet and how to give your body what it needs while respecting Nature, Planets, and Producers.

I. Daily, weekly, and monthly amounts we need

The essential rules to respect a balanced diet are to be taken into account not on a day, but the week. Here are nine rules to follow if you want to work towards a healthy and balanced diet.

1. Change animal protein sources throughout the week

The ideal weekly menu might be, for example, Poultry on Monday, Red Meat on Tuesday, Seafood on Wednesday, Eggs on Thursday, Fish on Friday, etc.

2. Specials on seasonal products

It was a fundamental principle of food since ancient times, whether for consumers or for limiting the impact on the environment. Consumption of seasonal vegetables is essential.

3. Prefer wild fish over farming

Certainly more expensive, but with a diverse, healthy food source and often less polluting than farmed fish, wild fish are also better.

4. Foods high in starch, vegetables and protein with each meal

The ideal dish will consist of 1 raw and cooked vegetable, a source of protein (meat, fish, eggs, tofu, cheese, etc.), a portion of starchy food and bread.

5. Different fats

Olive oil, walnut oil, canola oil, the body needs fat, in low doses, of course, but it needs it. Also, each type of oil brings its benefits.

6. Various sources of dairy products

Although asked by some experts, the consumption of dairy products is necessary. We can change different types of dairy products (cow's milk, goat's milk, sheep's milk).

7. Consume water and limit fake soda or fruit juices

Water is just as essential as the air we breathe. In contrast, a liter of soda contains the equivalent of 15 to 25 pieces of sugar 5 g; a 33 cl can consist of 6 to 8 articles. And this extra sugar is not recommended.

8. Prepare your dishes and limit "instant."

Industrial and cereal foods and other ready-to-eat foods are to be avoided, as they do not provide any essential nutrients but are unbalanced.

9. Limit your intake of salt, sugar and bad fats

As a result, confectionery, appetizers, or ham will be restricted throughout the week, although no cases are prohibited!

II. Based on what criteria to choose a product, distributor or manufacturer

After setting up a daily or weekly menu, the final step is to choose your product carefully. This is not always an easy task, but there are a few questions to ask yourself, whether you shop at a major brand, at a specialized retailer, at the market, at AMAP, or directly. from the manufacturers.

- Do animals have a pleasant life?

Questions may make you smile, but in addition to respecting an animal, its reproduction or slaughter directly affects its taste. Therefore, we will support respectable farmers/producers towards animal welfare (poultry or pork raised outdoors, wild fish).

- Is the manufacturer locally?

Buying butter from Brazil or strawberries from Israel was popular until not so long ago. But is it essential to transport a portion of food from the other side of the world for consumption? Some food can be produced by our neighbors, even in the Paris area. Local use is only beneficial, both in terms of product freshness, in compliance with French / European standards, and its impact on the environment.

- Manufacturer or distributor of organic products

Consumption of organic products has a significant impact on health as well as the environment. And today, it's simple to support this kind of product, encouraged.

III. Focus on alternative diets

Macrobiotic: The macrobiotic diet is almost a philosophy of life. Originating from Asia, but cited by Hippocrates since ancient times, this diet is based on the balance of Yin and Yang, the balance of people, the environment, and the universe. Correctly, we recommend that you do not consume too many very harmful foods (refined sugar, raw vegetables, tropical fruits, nuts, alcohol, etc.) or very yang (meat, poultry, refined salt) processing, coffee, spices, etc.). ). Foods to eat between these extremes are whole grains, vegetables, seaweed, legumes, and white meat fish.

In addition to the yin and yang aspect, the foods recommended in macrobamel, for the most part, have antioxidant properties (vegetables, algae), which are beneficial in reducing the risk of cancer. Also, foods.

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How to eat a balanced diet?

Eating a balanced diet means consuming what our body needs to live a healthy life. Therefore, no food is banned, but the products are delivered precisely on our plates or through the day to give us the energy we need. Aim for a balanced diet that is aimed at adequate form, health, and weight. We give you ten tips to get there ...

1. Eating a balanced diet means eating a variety of foods and a little with everything

Nature is well done; There are three leading families of food, or macronutrients, to meet our energy needs. They must be consumed in a balanced manner to meet the needs of our bodies fully.

Carbohydrates: 40 to 55% of our energy needs

It is the fuel for our organs and muscles. The main carbohydrate sources are cereals, starchy foods, vegetables and fruits. However, be careful to choose your food well, many studies have shown that high blood sugar load is associated with a higher risk of being overweight and diabetes. Therefore, prefer foods with low GI, low calorie and high nutrition.

Also, pay attention to official recommendations that favor high carbohydrate intake as part of a balanced diet. If you're inactive, 40% of calories from carbohydrates will be enough. If you are very busy and athletic, this rate can reach 55% of your daily calories.

Protein: 15 to 30% of our energy needs

Proteins are the builders of our organs and muscles. They are found in fish, meat, eggs, dairy products, not to mention vegetable protein (soybeans, legumes, seaweeds, vegetables, etc.). As part of a balanced diet, they must make up at least 50% of our daily protein intake.

Also read: How much protein do you need each day?

Lipids: 30 to 40% of our energy needs

Lipids are the source of energy for our cells. They are found in oils, oily dried fruits, margarine, but also fish and meat.

There are many different families of lipids: saturated, monounsaturated and polyunsaturated fats.

Saturated fats are mainly of animal origin (butter, dairy products, meat ...). They are often considered unhealthy, but that should not be excluded. However, as part of a proper nutritional balance, limit their consumption to less than 12% of your calories, or about one-third of your lipid intake.

Monounsaturated fats (Omega 9) are mainly found in olive and rapeseed oils, as well as butter and nuts. As part of a balanced diet, they should account for 15 to 20% of your daily energy intake or about half of your lipid intake.

Polyunsaturated fats include Omega 3 (cod liver oil, walnuts, canola, sardines, mackerel ...) and Omega 6 (grape seed oil, sunflower oil, nuts, soy) , Grain ...). As part of the great nutritional distribution Omega 3 and Omega 6 must correspond to 1.4 to 1.8% and 3 to 5% of your daily calories, or about 1/6 of the lipid for all substances. polyunsaturated fats, ideally with Omega-6 / Omega-3 ratios below 5.

These macronutrients, of course, fortified with the micronutrients (vitamins and minerals) found in food must also be consumed in a balanced manner to meet the needs of our creatures.

2. Five kinds of fruits and vegetables every day and after?

 Eating a balanced diet also means distributing foods and their calories for a day. About fruits and vegetables, we all know the slogan of the ad spots ... But for the rest?

Below is a full list of foods to eat every day, but keep in mind that it's good to try changes:

Five fruits and vegetables

2 to 3 parts starch

1 to 2 dairy products

1 to 3 protein foods

1 to 2 fatty foods

3. Distribute your energy intake for the day

Here is advice in figures from WHO (World Health Organization) for a healthy adult regarding the distribution of absorbed energy during the three main meals:

 20 to 25% for breakfast

40 to 45% at lunch

25 to 30% at dinner

4. Which scales are on the plate?

The balance plates will be composed of 3 parts:

1/3 of vegetables

1/3 of starchy foods

1/3 protein

5. Food pyramid of food to support ... or not!

At the bottom of the pyramid are cereals, fruits and vegetables: favored.

In the middle of the pyramid, we find animal products and proteins (dairy products, meat, fish) for fair consumption.

At the top of the pyramid, these are foods that are consumed in moderation (extremely): industrial products that have a very high glycemic index like soda, ice cream, chips, mayonnaise.

6. Think of food associations

Eating a balanced diet also means making good food associations. To lower the glycemic index of a food , nothing like combining a high GI food with a low GI food  : eat your starchy foods with vegetables, sprinkle your spice dishes (especially cinnamon with sweet foods!), etc.

7. Always fiber for good digestion

A balanced diet is also an anabolic diet, eliminating itself. For this, there's nothing like fiber, which helps prevent diabetes and cholesterol. And guess what they're eating? Of vegetables and (whole) cereal course!

8. Choose your food wisely

To balance nutrition well you have to eat everything, but you also have to choose your food well.

For your fat, choose the unsaturated fat of 1 cold pressed bio-pressed vegetable oil: walnuts, olives, rapeseed.

The best carbohydrates are complex sugars (cereals, starches, vegetables) rather than simple, refined, quick sugars.

Finally, watch out for salt! Always taste your food before salt ... just right.

9. Drink plenty of water

Water is essential for our creatures. It accounts for nearly 60% of the human body. Drinking water also allows for better removal. Ideally, do not drink with meals, but drink a glass of water 30 minutes before meals and after eating. Ideally, you should drink 1 to 2 liters daily ...

10. The food balance is built over many meals and a few days

All of the nutrition tips we have provided in this article are illustrative to better understand the different aspects of a balanced diet. But above all, keep the joy of eating! If one meal contains excess or deficiency, you can always rebalance your intake at the following meals.