November 2023 - Eat and Move for your Health

Eat and Move for your Health 

EN (english)

November 2023 - Eat and Move for your Health

Eat

Drink water as much as you need.

Eat at least 5 fruits and vegetables per day.

Have a diversified and balanced diet. 

Follow the Food Pyramid as a guide for proportions of the different food types. 

 

Take care of your microbiome with a diversified and balanced diet but also by eating fermented food (cheese, yogurt, vinegar, cabbage).

Be wary of your portions. For portions size, you can refer to the following measuring elements: cup or glass, table spoon, tea spoon, fist size or hand palm size. 

Eat slowly (at least 20 minutes). 

Eat until you are full. 

Have models of balanced meals for breakfast, lunch, snack and dinner. Have at least 3 different models per category. 

Evaluate the quality of your diet each week. A balanced diet is measure on a whole week rather than in one day. In general, you should have a balanced diet 80% of the time. Hence, you can eat unbalanced meals  approximately 1 day (3 meals) in a week. If you have eaten unhealthily during a given week, you can balance it on the following week(s).

Do a vitamin cure once or twice a year (May, November), if needed. A cure last between 1 to 3 months. Bion3 defense is a blend of vitamins that are essentials for the immune system.

BMI (Body Mass Index). BMI= Mass (kg) / Height×Height (meter). Reference values depend on age, sex, structure (bones). 

Know your ideal weight interval (min, max) using BMI computation. 

Avoid eating too fat, too sweet, too salty.

Avoid skipping a meal.

Avoid snacking between meals. 

Avoid raw food for dinner including raw fruits. 

It is recommended to exercise for at least  30 minutes each day (walking, house chores, gym/yoga/pilates, biking, ...). 

Examples of Food List by category 

Spices : salt, pepper, paprika, curry, mustard, cumin, curcuma, cinnamon, rosemary, thyme, laurel, cloves 

Vegetables Seasoning : garlic, onion, shallot, celery, parsley, basilic, ginger, poirot, chive, mint  

Vegetables : lettuce, cucumber, tomato, bell pepper, green bean, carrot, cabbage, courgette/zucchini, broccoli, cauliflower, pumpkin, spinach, mushroom, endive 

Fruits : apple, pear, orange, clementine/tangerine, lemon, watermelon, papaya, melon, grapefruit, strawberry, raspberry, blackberry, mango, pineapple, guava, nectarine, mirabelle, peach, banana, avocado, plum, coconut, olive, karité (shea butter), cocoa/cacao 

Starch-Carbohydrate : wheat/pasta/semolina, rice, potato, quinoa, sweet potato, plantain, corn, cassava

Legumes : bean, lentil, pea, chickpea, corn, pumpkin seeds/pistachio, cornillus seeds/koki. 

Oleaginous/Oilseeds/Nuts : walnut, almond, peanut, hazelnut, olive, karité (shea butter), cocoa 

Seeds : sesame, poppy, flax seed, shia seed, fennel 

Flour with gluten : wheat 

Flour without gluten : corn, oat, sarrasin, rice, quinoa, chestnut, cassava/tapioca, millet 

Natural Sugar : honey, maple sirop, agave sirop 

Eggs : chicken eggs 

Seafood : shrimp, prawn, squid, mussel, clam, oyster, crayfish, langoustine, lobster "langouste", lobster "homard", crab, scallop shell 

Fish : sole fish, cod, sardine, tuna, salmon, mackerel, horse mackerel, bar fish, sea bream 

Poultry : chicken, turkey 

Meat :  beef-calf, sheep-lamb, goat, pork/pig  

Milky Products : milk, yogurt, cheese 

Milk from animal : cow, goat 

Milk from vegetable : coconut, corn, oat, soja, almond 

Vegetable oil : olive, avocado, grapeseed, castor, almond, walnut, groundnut, coconut, sunflower, colza, batana (palm tree kernel), almond, flaxseed/linseed/linen 

Vegetable butter : shea butter, cocoa, mango 

Vegetable Drink/Infusion : coffee, tea, lemon grass citronelle, hibiscus 

== 

Examples of meal models 

Breakfast 

1. Hot or Cold Drink : 

water ; infused water with plants or fruits (lemon, lemongrass/citronelle, hibiscus, mint, chamomille, dried grapefruits, coconut, apple, papaya, pineapple, mango) ; milk ; hot chocolate (milk + cocoa powder) ; tea ; coffee. 

2. 

Bread + Omellette with vegetables (onion-garlic-bell pepper-tomato-parsley) ; 

Bread + Ham-Cheese ; 

Bread + Guacamole (avocado, lemon juice, tomatoes, onions, parsley) ; 

Bread + spread (peanut butter-chocolate spread Nutella, honey, agave sirup, jam) ; 

Cereals (muesli with dried fruits , ...) + milk ; 

Fruits pie (apple, pear),  Pastries (croissant, pain au chocolat, ...), Crêpes, Pancakes, Waffles, Cake ; 

Overnight Oatmeal (oat, milk, fruits, ...) ; 

Leftovers meals. 

3. Fruits, Stewed fruits, Yogurts, Greek Yogurt / Fromage blanc.  

Lunch / Dîner 

1. First course meal : 

Salad and Raw Vegetables (lettuce-cucomber-tomato sherry-avocado, cheese, boiled egg, carrot-celeri root-white cabbage-red cabbage, beet root) ; 

Salad of rice or pasta or semolina + raw vegetables (tomato, cucumber, parsley, carrots) ; 

Vegetables Gratin (broccoli-cauliflower-poirot, bell pepper-tomato-courgette/zuchini) ; 

Salted pie with vegetables (bell pepper-tomato-courgettes, lardons-poirot) ; 

Soup of vegetables (onions, garlic, carrots, potato, potiron/courgettes) ; 

Stoved vegetables (leaf vegetables spinach, carrots-green beans-bell peppet-poirot-navets-mushrooms-potato) ; 

Porridge (corn flour, rice flour) ; 

2. Main course meal : 

Pâtes ou Riz + sauce bolognaise (tomate+viande hachée) ; 

Pâtes ou Riz + sauce blanche (crème fraîche+ lardons+champignons) ; 

Riz ou (Smashed) Pomme de terre ou Patate douce ou Plantain ou Manioc + Jambon ou Cordon Bleu (filet de poulet/dinde+jambon+fromage) ou Poisson pané (filet de sole, filet de cabillaud); 

Riz ou (Purée de) Pomme de terre ou Patate douce ou Plantain ou Manioc + Lentilles sautés avec filet de poisson (sole, cabillaud) ou lardons-saucisses ou Haricots sautés ou Chili con carne (tomate+haricots rouges+viande hachée) ; 

Beignets+Haricots sautés / Chili con carne ; 

Riz ou (Purée de) Pomme de terre ou Patate douce ou Plantain ou Manioc + sauce d'arachide ; 

Riz ou (Purée de) Pomme de terre ou Patate douce ou Plantain ou Manioc + Poulet au four ou Poisson au four/braisé (bar, chinchard, maquereau) ou Roti de viande (dinde, veau, agneau) ; 

Riz ou (Purée de) Pomme de terre ou Patate douce ou Plantain ou Manioc + Boulettes de viande hachée ou de Poisson (maquereau, chinchard, thon) ou de Légumineuses (lentilles, pois chiches, graines de courges/pistaches) ; 

Couscous de maïs ou de semoule fine + légumes feuilles sautés (épinards, follon) + filet de poisson (filet de sole, filet de cabillaud); 

Couscous algérien : semoule moyenne + sauce aux légumes (carottes-courgettes-celeri-pois chiches-poivrons); 

Sauté de Pommes de terre aux légumes (tomates-haricots verts-carottes-poivrons-poirot) ; 

Poulet DG : Poulet mariné frit + Sauté de plantain frit aux légumes (tomates-haricots verts-carottes-poivrons-poirot) ;  

Barbecue ; 

3. Desert : 

Fruits, Stewed Fruits, Yogurt, Greek Yogurt, Fruits pie (apple, pear). 

4. Hot or Cold Drink : 

water ; infused water with plants or fruits (lemon, lemongrass/citronelle, hibiscus, mint, chamomille, dried grapefruits, coconut, apple, papaya, pineapple, mango) ; milk ; hot chocolate (milk + cocoa powder) ; tea ; coffee. 

1. Salad and Raw Vegetables, Pasta (Bolognese) or Rice or Sweet potato or Plantain or Cassava + tomato sauce with ground beef, Fruit

2. Salad and Raw Vegetables, (Mashed) (Sweet) Potato or Plantain or Cassava - Chicken or Ham or Cordon bleu, Fruit 

3. Salad and Raw Vegetables, Rice or (Mashed) (Sweet) Potato or Plantain or Cassava - Lentils/Beans or Chili con carne, Fruit

4. Vegetables gratin, (Mashed) (Sweet) Potato or Plantain or Cassava - Fish (breaded), Fruit 

5. Vegetables gratin, Pasta or Rice or Sweet potato or Plantain or Cassava + sour cream or peanut sauce, Fruit  

6. Vegetables stoved,  (Mashed) (Sweet) Potato or Plantain or Cassava + Roast meat or fish, Fruit 

7. Vegetables stoved, Chili con Carne or Sauté of Potato or Sauté of Pasta or Chicken DG or Couscous or Paella or other meals, Fruit 

Snack

1. Hot or Cold Drink : 

water ; infused water with plants or fruits (lemon, lemongrass/citronelle, hibiscus, mint, chamomille, dried grapefruits, coconut, apple, papaya, pineapple, mango) ; milk ; hot chocolate (milk + cocoa powder) ; tea ; coffee. 

2. 

A full hand of Oleaginous/Oilseeds/Nuts (peanut, almond, walnut) ; 

Fruits pie, Pastries/Viennoiseries (croissant, pain au chocolat, ...), Crêpes, Pancakes, Waffles, Cake ;  

Biscuits, Cookies, Cereals Bar, Chocolate. 

3. Chips, Dried Fruits (grapefruit, coconut, apple, papaya, pineapple, mango), Fresh Fruits, Stewed fruits, Yogurt, Greek Yogurt 

== 

 

Some Recipes 

Shopping List

Meal prep for the week 

Simple daily menu 

Simple Reception Menu 

==== 

Move

It is not about being an athlete!

More than the intensity of the effort, it is the regularity that matters! Doing sport once per week is good, but at least 30 minutes of physical activity every day is better!

Moreover, we don't need to move during 30 minutes straigth! However, it is recommended to proceed by at least 10 minutes straigth. 

 Habits to adopt in order to have 30 to 45 minutes of physical activities per day: 

- Sport (swimming, badminton, tennis, football, basketball, volleyball, handball)

- Go to work or to school by foot or bicycle. 

- Get off the bus or the underground one stop or station before your destination. 

- Forget about the lifts and escalators: take the stairs instead! 

- Park your car a little away from where you are going and walk. 

- Do your little grocery shopping nearby (bread, newspaper) and walk! 

- Diversify your activities : take your kids to school by foot or bicycle, gardening, house chores (vacuum cleaner, mop, dust, wash dishes, cooking, laundry, ironing, grocery shopping), play with your kids, family walk, pet/dog walk, gym, yoga, pilates,  aquagym, swimming, etc. 

- Gathering information about "sport" activities nearby. 

- Share activities with your family and friends. 

- Have a weekly planning for your physical activities. 

- Evaluate each week how you follow your planning. 

Example of weekly planning of physical activities for 30 to 45 minutes per day

- Monday: Cooking. 

- Tuesday: Gym/Yoga/Pilates. Grocery Shopping.

- Wednesday: Cleaning the House (Spider nets, dust, vacuum or mop). Bed Sheets Change. Laundry. Ironing. Cooking. 

- Thursday: Gym/Yoga/Pilates. Grocery Shopping.

- Friday: Cooking.

- Saturday: Hair Care or Gardening. 

- Sunday: Same As Wednesday If Needed.   

 

Sport Session Steps

Joints Movements (flexion, extension, rotation) (neck, shoulders, wrists, fingers, elbows, hips, ankles, toes, knees) 

Stretching (arms, legs, body) 

= 

Cardio (fast walk, running, jumping jack, jump rope)

Muscle Strengthening (plancks, abdominals, butts, mountain climbing)

Combining Cardio and Muscle Strengthening (sport: Gym/Yoga/Pilates, swimming, badminton, tennis, football, basketball, volleyball, handball) 

=

Relaxation (Breathing)

=

====