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. If you have eaten unhealthily during a given week, you can balance it on the following week.

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.

Avoid eating too fat, too sweet, too salty.

Avoid skipping a meal.

Avoid snacking between meals. 

Avoid raw food for dinner including raw fruits. 

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, lemon, watermelon, papaya, melon, grape, strawberry, raspberry, blackberry, mango, pineapple, guava, nectarine, mirabelle, peach, banana, avocado, plum

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

Legumes : bean, lentil, pea, chickpea, corn 

Oleaginous/Oilseeds/Nuts : walnut, almond, peanut, hazelnut

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, horse mackerel, mackerel, bar fish

Poultry : chicken, turkey

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

Milky Products : milk, yogurt, cheese 

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Examples of meal models 

Breakfast 

1. Bread, Butter with Omega3, Ham, Cheese, Milk, Cocoa powder, Lemon water, Tea or Coffee, Yogurt, Fruit

2. Bread, Vegetables Omellette -garlic, shallot, onion, bell pepper, tomato, parsley-, Milk, Cocoa powder, Lemon water, Tea or Coffee, Yogurt, Fruit   

3. Bread, Omellette Fat Fish -sardines, tuna, salmon-, Milk, Cocoa powder, Lemon water, Tea or Coffee, Yogurt, Fruit 

4. Bread, Peanut butter, Nutella, Jam or Marmelade, Milk, Cocoa powder, Lemon water, Tea or Coffee, Yogurt, Fruit

5. Fruits Pie, Crepes or Pancakes or Waffles or Cake or Pastries, Honey, Peanut butter, Nutella, Ham, Cheese, Egg, Milk, Cocoa powder, Lemon water, Tea or Coffee, Yogurt, Fruit  

6. Cereals (Muesli, etc.) / Overnight Oatmeal, Yogurt, Fruits Mix, Milk, Cocoa powder, Lemon water, Tea or Coffee  

7. Leftovers meals, Milk, Cocoa powder, Lemon water, Tea or Coffee, Yogurt, Fruit 

Lunch

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, Couscous or Sauté of Potato or Chicken DG or Paella or other meals, Fruit 

Snack

1. Oleaginous/Oilseeds/Nuts, Fruit, Yogurt 

2. Fruits Pie 

3. Cookies / Cake / Crepes / Pancake / Waffle, Stewed fruits 

4. Biscuit or Chocolate cereal bar, Stewed fruits, Chips 

Dinner 

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

2. Soup, (Mashed) (Sweet) Potato or Plantain or Cassava - Chicken or Ham or Cordon bleu, Fruit 

3. Soup, 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, Couscous or Sauté of Potato or Chicken DG or Paella or other meals, Fruit 

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Shopping List

Meal prep for the week 

Some Recipes 

Simple Reception Menu 

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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) 

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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) 

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Relaxation (Breathing)

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