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, swimming, ...). 

Examples of Food List by category 

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

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

Vegetables : lettuce, cucumber, tomato, bell pepper, green bean, carrot, celery root, beet root, cabbage, courgette/zucchini, eggplant/aubergine, broccoli, cauliflower, pumpkin, spinach, follon, mushroom, endive, okra.   

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. 

Starch-Carbohydrate :  wheat/pasta/semolina, rice, potato, quinoa, sweet potato, plantain, corn, cassava, chestnut/chataigne, oat, quinoa, mil, sorgho.  

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/pavot, flax seed, shia seed, fennel/fenouil.  

Flour with gluten : wheat. 

Flour without gluten : corn, potato, plantain, sweet potato, oat, sarrasin, rice, quinoa, chestnut, cassava/tapioca, millet, mil. 

Natural Sugar : honey, maple sirop, agave sirop, xilitol (sugar from bouleau tree), sugar cane.  

Eggs : chicken eggs. 

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

Fish : flounder or 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. 

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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, bacon/lardons-poirot) ; 

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

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

Porridge (corn flour, rice flour) ; 

2. Main course meal : 

Pasta or Rice + bolognese sauce (tomato+ground meat beef ) ; 

Pasta or Rice + white sauce (sour cream+ lardons+mushrooms) ; 

Rice or (Mashed) Potato or Sweet Potato or Plantain or Cassava + Ham or Cordon Bleu (chicken/turkey breast+ham+cheese) or Fish  (sole, cabillaud); 

Rice or (Mashed) Potato or Sweet Potato or Plantain or Cassava + Sauté of Lentils with fish (flounder/sole, cabillaud) or bacon/lardons-sausages or beans or Chili con carne (tomato + red beans + ground beef) ; 

Doughnuts+Sauté of Beans / Chili con carne ; 

Rice or (Mashed) Potato or Sweet Potato or Plantain or Cassava + ground peanut sauce ; 

Rice or (Mashed) Potato or Sweet Potato or Plantain or Cassava + Chicken in oven or Fish in oven (bar, horse mackerel, mackerel) or Roti (turkey, calf, lamb) ; 

Rice or (Mashed) Potato or Sweet Potato or Plantain or Cassava + Balls or Mini-Pancake  of ground Meat or Fish (flounder/sole, mackerel, chinchard, salmon, tuna) or Vegetables-Legumes (beans-potato, lentils-carrot-courgette, chick peas, pumkin seeds/pistachio) ; 

Couscous of corn flour or fine semoulina + sauté of leaf vegetables  (spinach, follon) + fish (sole, cabillaud); 

Algerian Couscous : medium semoulina + vegatables sauce (tomatoes-carrots-courgettes-celeri-chick peas-bell pepper); 

Sauté of Potatoes with vegetables (tomatoes-green beans-carrots-bell pepper-poirot) ; 

Chicken DG : marinated and fried chicken + Sauté of fried plantain with vegetables (tomatoes-green beans-carrots-bell pepper-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. 

Snacks/Appetizers

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 (potatoes, plantains), Fresh Fruits, Dried Fruits (grapefruit, coconut, apple, papaya, pineapple, mango), Stewed fruits, Yogurt, Greek Yogurt 

4. Salad or skewers of raw "vegetables-cheese" in cubes (cucumber, cheese gouda/mimolette/brie, tomato cherry/olive). 

 

5. Salad or skewers of fruits in cubes  (watermelon, grapefruit, melon, strawberry, raspberry, papaya, mango, pineapple). 

6. Balls or Mini-Pancake of ground Meat or Fish (flounder/sole, mackerel, chinchard, salmon, tuna) or Vegetables-Legumes (beans-potato, lentils-carrot-courgette, chick peas, pumkin seeds/pistachio). 

7. Toasts : cheese-fine-herbs-salmon, cheese-fine-herbs-ham, chicken-rillettes, fat-liver/foie-gras. 

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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 (biking, 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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