Balanced diet and sport

Slim down

You want to take care of your body for shape and your figure to please you, I offer you advice for preparing your plates each day and putting on a pair of sneakers.

Diet and physical activity play an essential role in the prevention of many diseases: cardiovascular problems, cancer, osteoporosis, high blood pressure, hypercholesterolemia, type 2 diabetes, obesity, etc.

In order to achieve and stabilize the right weight, and to fight against the insidious build-up of increasingly resistant fat with age and hormonal changes, advice on nutrition and physical activities can be offered to you. .

Our body draws its energy from nutrients:

Macronutrients: sugars or carbohydrates, fats or lipids and proteins;
Micronutrients such as minerals and vitamins.

A balanced diet is based on satisfactory consumption, in quantity and quality, of all these nutrients, and helps avoid overeating, micro-nutrient deficiencies, clogging, cellulite, etc.

Physical and moral balance is based on movement, physical activity, oxygenation and reflection.

Dietary balance

There often remains a difficult equation to achieve between real needs, culinary habits, the preparation of daily meals, outings, gluttony…. Here are some valuable tips.

How to eat well?

1. Choose varied and seasonal foods, with priority given to fresh and raw products.

2. Ensure a minimal intake of omega-type fatty acids:

Minimum 1 tablespoon of olive oil and 1 to 2 of rapeseed (to be stored in the refrigerator): preferably raw, of organic origin 1st cold pressed.
A dozen hazelnuts, almonds at least 2 to 3 times/week.
2 to 3 portions of fatty fish/week (fresh tuna, salmon, herring, mackerel, sardines, halibut, anchovies, etc.), preferably “small” fish.

3. Prefer whole grain products (pasta, rice, bread) and organic origin over refined products.

4. Eat legumes at least twice a week, for example at dinner (lentils, beans, dried beans, peas, soya).

5. Introduce animal proteins at breakfast to promote satiety, alertness and alertness: boiled or soft-boiled egg, ham, goat's or sheep's cheese.

6. Consume foods rich in micronutrients: curry, turmeric, tea, cinnamon, garlic, herbs, etc.

7. Limit excessive consumption of salt (sodium chloride), in particular by controlling your consumption of products containing it in large quantities: cheese, cold meats, ready meals, sodium water. Do not add salt at the table.

8. Drink at least 1.5 liters of water per day (+500 ml / hour of physical activity).

9. Promote cooking at low temperatures to preserve the nutritional qualities of foods (steam, Asian, vegetarian, 30 seconds on each side for meats). Prefer raw meats (tartare, carpaccio) or cooked below 110°.

Physical balance

Moving means fighting against a sedentary lifestyle. It's a reflex that should make you choose the stairs rather than the elevator, a walk in the forest rather than Vivement Dimanche on TV.

Whatever your body mass index, your dietary, nutritional or even surgical history (gastric band, bypass, sleeve), a healthy and balanced diet combined with regular activity must remain a fundamental principle of life. Tenacity always brings results.

There is always time to take the time to take care of yourself to maintain your vitality.