Better Health

Jul 20, 2021

Healthy recipes:12 pasta salad recipes under 350 calories

Admin July 20, 2021 0 Comments

This summer, fill up with freshness and vitamins with beautiful pasta salads. Discover 100% slimming recipes for a healthy and balanced diet.

1/12 - Pasta, shrimp, and tomato salad

Bring a large saucepan of salt water to a boil. Immerse the pasta in it to cook it. Drain them and cool them under cold water. Wash 200g of cherry tomatoes and cut them in half. Wash, wring, and dry 1 handful of arugula. Squeeze 1 half lemon and mix it with 2 tablespoons of walnut oil. Salt and pepper. In a bowl, lay the ingredients, add 600g of shelled pink shrimp.

2/12 - Pasta salad tomatoes, pickles, and ham

Cook the pasta with an herbal vegetable broth. Cut 200g of tomatoes, 50g of pickles, Parmesan. Add 100g of ham dice and a few grains of corn. Pour the well-drained pasta into a large bowl and add the ingredients. Sprinkle with fresh minced basil, a clove of crushed garlic, balsamic vinegar, olive oil, a little Maggi Aroma, salt, and pepper.

3/12 - Pasta salad with summer vegetables

Cut 1 zucchini and 1 eggplant lengthwise, then into washers. Peel and mince 1 onion in large rings. Layout the cut vegetables and 12 whole cherry tomatoes on the plate, then pour a little oil, salt, pepper, and 2 teaspoons of oregano. Spread the vegetables on the oven plate and bake at half-height 30min at 200 °. Cook the pasta as indicated in the package. Mix both preparations with a drizzle of olive oil and basil.

4/12 - Pasta salad with tuna and cherry tomatoes

Cook the pasta as indicated on the sachet. Wash and cut into 2,150g of cherry tomatoes. Drain and crumble the tuna. Mix it all and season with a drizzle of olive oil, chives, salt, and pepper.

5/12 - Zucchini pasta salads

Cook the pasta in a saucepan of salted boiling water. Drain them and let them cool. Wash 2 zucchini and cut them into spaghetti. Squeeze 1 lemon and pour the juice into a bowl. Squeeze 2 cloves of garlic into the lemon juice. Add olive oil, salt, and pepper. Add the zucchini strips and spaghetti to the bowl and mix.

6/12 - Smoked salmon pasta salad and black olives

Leather the pasta in a saucepan of salted boiling water. Drain them and let them cool. Slice 4 slices of smoked salmon into strips. In a bowl, mix the juice of 1 lemon, 2 tablespoons of balsamic vinegar, salt, and pepper. Season the pasta and add the slats of smoked salmon and 150g of black olives.

7/12 - Pasta salad with peas and chicken

Fry 300g of chicken aiguillettes 10 min with 1 cuil. Tablespoon of olive oil, add 300g of peas, and cook for 5 min stirring. Let cool. Mix 3 cuil. tablespoon of olive oil, 2 sherry vinegar, 1 shallot, salt, and pepper. Cut the aiguillettes into pieces and mix them with the peas, 2 tablespoons of cut mint, 150g of arugula, and dressing. Salt, pepper.

8/12 - Pasta salad with shrimp and mussels

Cook 250 g of complete pasta. Cool under cold water and drain. Mix with 20 cherry tomatoes, 400 g of shelled shrimp, 200g of mussels, and 1/2 bouquet of chopped parsley. Season with 3 tosses of olive oil mixed with the juice of 1 lemon, salt, and pepper.

9/12 - Greek pasta salad

Cook the pasta. The cooking is finished, drain and let them cool. Peel, cut in half, and then slice 1 cucumber. Cut 250g of cherry tomatoes in half. Cut out the diced feta. Peel and mince 1 onion. Mix pasta, cucumber, tomatoes, feta, onion, and some black olives in a bowl. Pepper and water with a small drizzle of olive oil.

10/12 - Pasta salad, tomatoes, and feta

Boil salt water in a saucepan. Cook the pasta according to the time indicated on the package.

Strip the salad. Wash and wring out the leaves on 1 salad. Cut 250g of cherry tomatoes in half and 180g of diced feta. Pepper. In a bowl, mix all the ingredients and season according to your tastes.

11/12 - Macaroni salad with yogurt sauce

Cook macaroni following the instructions. In a ramekin squeeze 1 lemon and add 2 teaspoons of mustard, finely chiselled parsley, and pepper. Mix with a natural yogurt energetically. In a large bowl, lay the pasta, 1 diced red pepper, 1 green pepper, 1 green onion, and a shallot. Pour the yogurt dressing and mix.

12/12 - Cucumber pasta salad and avocado sauce

Cook the pasta following the instructions on the package. Cut for 1 cucumber, 1 green onion, 1 avocado, and 200g of feta into small pieces. For seasoning, pour into a blender the flesh of 1avocat with the juice of a 1/2 lime, 1/2 teaspoon of garlic powder, coriander, salt, and pepper

Mix the pasta with the other ingredients and seasoning.

Jul 18, 2021

12 foods to eat to keep your liver healthy 2021

Admin July 18, 2021 0 Comments

The liver occupies many essential functions in the proper functioning of the body. In addition to storing nutrients from digestion, it contributes to the metabolism of sugars, fats, and proteins and cleanses the body by acting as a filter. This organ, which is one of the largest in the body, since it can weigh on average between 1300 and 1600 grams, is particularly sensitive to the frequent consumption of alcohol, foods too rich in sugar, and a fat such as industrial products, processed foods, and hearty meals. Similarly, the stress caused by the constraints of daily life can affect it. To preserve the health of the liver, it is advisable to consume foods rich in fiber and essential nutrients such as magnesium, calcium, phosphorus, and iron. Here are 12 foods to choose to take care of the liver.

1. Garlic

The best known active ingredients that are present in garlic are allicin, querticin, and selenium. Thanks to these elements, it participates in the activation of enzymes promoting the detoxification process. To stimulate the liver, you can add garlic to all your salad, meat, and vegetable dishes. It is also a natural antibiotic, particularly beneficial for the regeneration of an already sick liver.

2. Foods rich in fiber.

Foods rich in fiber help reduce fat and protect against liver diseases. So oatmeal and greens such as spinach, cabbage, beans are to be preferred in your diet. In addition, the latter are purveyors of vitamins and also contain antioxidants, which are very useful for purifying the body.

3. The artichoke

Artichoke acts on biliary secretion and thus improves digestion. The active substances are mainly located at the level of the leaves. You can prepare an herbal tea or infusion of artichoke leaves or consume this vegetable plant in salads.

4. The Lawyer

Avocado has a remarkable effect on the liver. It demonstrates restorative virtues that could come from the natural fatty acids it contains. It also helps lower cholesterol levels and helps cleanse toxins.

5. Beets

Beets are rich in antioxidants. In addition to these nutrients that help fight free radicals and the aging of cells, they also contain iron and folic acid.

6. Dark chocolate

Contrary to popular belief, dark chocolate with a cocoa content of more than 70% is beneficial for the liver. Its magnesium intake helps to protect this organ. In addition, the antioxidants contained in dark chocolate slow down the aging of cells and reduce the risk of inflammation. Magnesium also helps to recharge your energy and drive away stress.

7. Turmeric

Turmeric has antioxidant and anti-inflammatory properties. It is recommended to fight against many diseases, including those of the liver. It helps to cleanse the body, facilitates digestion, and helps prevent cancer.

8. Nuts

Oilseeds such as walnuts, Macadamia nuts, Brazil nuts, pecans, almonds, or hazelnuts are rich in phosphorus. Their consumption helps to purify the liver and facilitate lipid metabolism, which prevents the accumulation of fat that causes liver disease.

9. Grapefruit

Grapefruit is a beneficial food for cleaning the liver. Thanks to naringinin, a flavonoid present in this fruit and which helps to burn fat, it contributes to the purification of the body and prevents the accumulation of lipids in liver cells. In addition, this fruit is rich in pectin and vitamin C.

10. Dairy products

Dairy products such as cheeses or yogurts offer an interesting supply of calcium. You can add a little fruit or blueberries to your yogurts for more benefits. Be careful, it is advisable to prefer products that contain less fat, salt, and sugar. Natural yogurts with skimmed milk, thus have a better nutritional contribution. It is the same for fresh goat, faisselle, or cottage cheese, less fatty, less salty, and yet rich in calcium.

11. Rosemary

Rosemary has antioxidant and anti-inflammatory properties. It stimulates the secretion of bile by liver cells, facilitates digestion, and thus participates in the elimination of waste and the purification of the body. These restorative benefits help to tone the body and fight against physical fatigue. Young shoots are known to be more active than other parts of the plant.

12. Green Tea

Green tea contains theine and participates in the reduction of fats. Rich in antioxidants, it is also a diuretic. Its polyphenol content allows it to slow the assimilation of fats and carbohydrates and reduces the amount of calories absorbed while improving cardiovascular health.

What foods should be avoided?

Foods to limit in order to preserve liver health are foods that are too sweet, meals that are too salty or too fatty. Indeed, these foods can in the long term cause inflammation in the liver that will have more and more difficulty in treating them. The resulting accumulation of toxins can lead to cell damage. It is also advisable to consume less alcohol, at the rate of one to two drinks a day depending on whether you are a woman or a man. For example, a man should not consume more than two glasses of alcohol (e.g. 100 ml glass of wine or 300 ml of beer) per day, some sources even speak of a maximum of one glass, and a woman at most 1 glass of alcohol per day. Women are for various reasons less resistant to alcohol than men.

Jul 17, 2021

9 recipes of healthy snacks for the aperitif

Admin July 17, 2021 0 Comments

1/9 - eggplants with miso.

9 recipes of healthy snacks for the aperitif

Disgorge 2 eggplants for 30 min with coarse salt. Mix 80 g of white miso, 2 tablespoons of agave syrup, 2 white wines, 1 sesame oil, 1 teaspoon of soy sauce, 1 sugar, and 1 pinch of ground ginger. Heat the sauce in a small saucepan over medium/low heat. When it boils, stir and turn off the fire after 2 minutes. Preheat the oven to 200°. Remove salt from eggplants, rub them, squeeze them lightly and remove excess water. Brush the flesh with the sauce and then bake for 30 min. Halfway through cooking, take out the eggplants and add the rest of the sauce.

2/9 - Cabbage Wings.

In a bowl, lay 1 small teaspoon of ground garlic, 1 pinch of sweet pepper, 2 teaspoons of ground paprika, 1 ground onion, and 130 g of flour. Detail the cauliflower bouquets and cut the large bouquets in half. On a plate, lay 100g of plain corn flakes without sugar and crush them slightly. Add 100ml of vegetable milk to the flour and mix. Preheat the oven to 200°. Dip the cauliflower in breading, then coat the pieces of corn flakes to place on baking paper. Repeat the operation until the cauliflower is exhausted and bake for 20 min.

3/9 - Recipe Stuffed Mushrooms.

Place 8 mushrooms (without the feet) in a dish going to the oven, hollow side upwards. Pour the juice of half a lemon into the dish with 100 ml of water. In the bowl of a blender, lay the feet of mushrooms, 1 branch of celery is cut into sections, half of 1 bundle of parsley, 1 pinch of tarragon, 2 cloves of crushed garlic, 1 onion cut into 4, 15g of margarine, and a little lemon zest. Salt, pepper, and mix. Finely crush 40g of almonds, then return them in a pan with 15g of breadcrumbs over medium heat. Bring back the mixed preparation with a tablespoon of olive oil. Cut the fire, add 15g of breadcrumbs and pour sherry vinegar. Lay the stuffing in the cavity of the mushrooms. Sprinkle with almond mixture and breadcrumbs. Charge at 180°C for 20 min.

4/9 - Hummus.

Drain 1 can of chickpeas and keep 2 tablespoons of juice. Place them in a blender with the juice, 100g of sesame tahini, the juice of 1 squeezed lemon, 1 clove of crushed garlic, salt, pepper, and 1 teaspoon of cumin. Add a good drizzle of olive oil.

5/9 - Tomato skewers-mozzarella.

Rinse 12 tomatoes and cut them in half. Cut 125G of mozzarella into cubes. Rinse 1 branch of basil and chisel it. Thread the pieces of tomatoes and mozzarella cubes on wooden skewers. Mix 4 tablespoons of olive oil, basil, and 2 pinches of oregano. Brush the skewers with this preparation. Salt, pepper.

6/9 - Avocado toasts.

Peel and crush 2 avocados to the fork and add lemon juice. Wash and finely cut out 1 fresh onion. Spread the avocado on 4 slices of bread, lay on it the pieces of fresh onions, a few leaves of arugula, and a few leaves of coriander. When serving, add a drizzle of olive oil, salt, and pepper.

7/9 - Cucumber bites with salmon and fresh cheese.

Wash and cut 2 cucumbers into thick slices. Cut 4 slices of smoked salmon into pieces. Spread a teaspoon of fresh cheese on the slices of cucumbers, then add a piece of smoked salmon. Sprinkle with dill.

8/9 - Bruschetta tomatoes, garlic, basil.

Preheat the oven to 200°C and peel 2 cloves of garlic. Rub them on 8 slices of wholemeal bread, pour a drizzle of olive oil, and bake for a few minutes until the bread is brown. Wash and cut 4 tomatoes. In a bowl, mix them with a little olive oil, salt, pepper, and sliced basil leaves. Take the slices of bread out of the oven and sprinkle with tomatoes.

9/9 - Raw vegetables and fresh cheese.

Wash and chisel 1 bouquet of chives, then mix it with 200g of cottage cheese, 1 teaspoon of mustard, 1 tablespoon of wine vinegar, 1 lemon juice, salt, and pepper. Book 2 hours cool. Peel 2 carrots and detail them into sticks. Wash 2 cucumbers and do the same. Fill verrines with a bottom of the cottage cheese sauce and lay vegetable sticks in them.

Jul 16, 2021

THE PHYSICAL ASSESSMENT PRIOR TO SPORT

Admin July 16, 2021 0 Comments

We are not all equal when it comes to different sports. Morphology, cardiac and respiratory abilities, sense of balance, motor coordination, but also psychological profile, condition the choice of a sport. In addition, age and the presence of a disability or chronic disease, play a role in this choice.

But before embarking on a sports practice, a physical assessment is necessary. It must be done in a serious way by a professional trained in the practice of this type of health check.

THE EXAMINATION OF NON-CONTRAINDICATION TO A SPORT.

A sportsman who wishes to participate in the activities of a club affiliated with a sports federation, and possibly register for competitions, must have a license. To obtain it from his federation, he will have to provide a certificate of non-contraindication issued by a doctor. This certificate is usually valid for four months after the non-contraindication visit. This examination is not reimbursed by Health Insurance.

Some activities, such as boxes, shooting, fencing, or skydiving, require a certificate of non-contraindication issued by a federal doctor (approved by the sports federation concerned).

Many disciplines (swimming, cycling, jogging, etc.) can be practiced without a license. However, it is strongly recommended to have an annual examination at your doctor's to ensure his ability to practice them. In addition, unlicensed registration in certain competitions requires the presentation of a valid certificate of non-contraindication, less than one-year-old.

The no-contraindication test is also an opportunity to make sure that the sport chosen corresponds to your goals. Choosing a sport that attracts you but is not quite adapted to your physical abilities can ruin any desire to persevere in case of difficulties. Conversely, playing a sport that you hadn't thought of before but for which you have natural abilities can be extremely rewarding.

A future athlete will therefore have an interest in clearly specifying to the doctor the reasons for his choice. At the time of adolescence, the doctor and parents have a fundamental role to play in orienting the young athlete towards a sport adapted to his new morphology and his new interests.

GENERAL PRACTITIONER OR SPORTS DOCTOR?

For most sports, a general practitioner is entitled to provide a certificate of no contraindication. However, as far as possible, it is always preferable to carry out a general physical assessment with a sports doctor. The latter is well aware of the constraints of each sport and can not only ensure that his patient is able to practice the sport he has chosen but also advise him on another choice according to his physical and psychological particularities. In addition, he often possesses the necessary equipment for further exploration of physical abilities.

Test your physical abilities.

A few simple tests allow you to measure your sporting abilities.

Climb a moderate-paced staircase on three floors: shortness of breath indicates a lack of endurance.
Lying on the ground, with your back flat on the floor, a small pillow under your head, slowly bring your legs stretched 45 cm above the ground and hold them for 10 seconds in this position. If you do not succeed, you lack muscle tone in the abdominals.
Try doing a few push-ups to check the muscle tone of your arms.
Sitting on a table, feet in the void, arms outstretched along the trunk, lay your hands on either side of your buttocks, and lift your body. This exercise requires a good dorsolombaire musculature.
Get up from a chair without using your hands to get an idea of the muscular state of your legs and abdominals.
Standing with your legs outstretched, lean forward and touch the ground with your hands to assess the flexibility of your spine.
Stay a few seconds resting on one foot, the other being folded against the knee, then change your foot, to assess your sense of balance.

WHY TO DO SOME SPORTS?

Admin July 16, 2021 0 Comments

Each person who plans to play sports does so for reasons of their own: need to let off steam, desire to surpass themselves, desire to please, etc. The practice of a sports activity often makes it possible to achieve several objectives at once.

PHYSICAL ACTIVITY OR SPORTS ACTIVITY?

"Sports activity" should not be confused with "physical activity".

Going shopping on foot, cycling on Sunday afternoons with your children, swimming a few lengths in the garden, pool: these activities cannot be called a sport. However, these physical activities are commendable because they fight against sedentary lifestyles. In terms of benefits for one's health, there is no need to practice a sport. Physical activity performed several times a week, or even every day, is enough.

Sports activities include disciplines practiced in clubs or associations and which involve regular training conducted at a steady pace, possibly with the objective of achieving performance.

An activity carried out individually outside an organized framework can also be considered as a sport from the moment it is practiced under the same conditions of regularity and intensity.

The practice of sports requires an investment greater than physical activity, in time and motivation. Before choosing a sport, it is important to ask yourself if this investment is possible in order to avoid disappointment and discouragement.

DOING SPORTS TO LOSE WEIGHT.

Let's break a myth: sport itself is rarely enough to lose weight. For this, it must be combined with a suitable diet. To think that the practice of a sport will be able to compensate for a diet that is too rich is illusory. To burn a kilogram of fat, you would have to do for example 140 km of walking or 100 km of jogging! Regardless of the sport, its ability to burn too many pounds is very limited. So why do we tell people who want to lose weight to play a sport?

When a diet intended to lose weight is set up in isolation by a professional, it will put the body in demand for energy because the diet is no longer enough to cover its needs. Spontaneously, the body will obtain this energy by "burning" fat and muscle, that is, by transforming adipose tissue and muscle proteins into sugars.

The regular practice of a sport will force the body to preserve muscle and turn to fat to find the energy it lacks. For this reason, the practice of a sport is the indispensable companion of a diet intended to lose weight. It allows to burn more energy (the energy expenditure related to sport contributes to the final effect), but above all prevents the body from consuming muscle rather than fat.

In choosing a sport intended to accompany a slimming diet, one tends to prefer endurance sports. Indeed, sports practiced without interruption for at least half an hour are the ones that best trigger the process of fat consumption. In the case of obese people, the choice of sport to practice also depends on the condition of their joints, especially at the hips and knees. For these people, swimming or cycling are well-suited endurance sports because they relieve the joints of body weight.

PLAYING SPORTS TO KEEP FIT.

Staying in shape is the most common motivation for people who play sports. The benefits of a sport on health are very numerous and contribute globally to the improvement of the quality of life:

better pulmonary ventilation;

strengthening of the heart and vessels, which helps prevent high blood pressure and infarction;
increased muscle mass and, associated with an adapted diet, decreased fat mass (fight against overweight and obesity);
decreased risk of type 2 diabetes (fatty diabetes in the elderly);
maintenance of bones and joints (fight against osteoporosis and osteoarthritis);
maintenance of reflexes and motor coordination (fight against falls in the elderly);
fight against stress, isolation, lack of self-esteem, anxiety, and depression;
Prevention of erection problems (impotence) in men over 40 years of age.

To enjoy all these benefits, it is often more effective to practice several sports or physical activities with complementary virtues. The combination of a sport that develops resistance (e.g. bodybuilding) with a sport that develops endurance (e.g. Swimming) allows complete maintenance of the whole body.

Sport and... Laziness!

It is quite normal to sometimes be reluctant to go exercise: staying at home seems a much better solution when it is cold or raining! A sport that really provides pleasure will quickly forget the small effort necessary to overcome this difficulty and, after the session, will leave an impression of victory over the temptation to stay at home.

PLAYING SPORTS TO FEEL ATTRACTIVE

Beauty is a matter of time, fashion and culture. But from time to time, athletic figures have served as a standard for physical representation. Choosing to do sports to please (or please) is therefore understandable.

This benefit can be felt even without a major change in morphology: a slightly flatter belly, slightly firmer legs can be enough for the person to have a better image of himself and feel more confident in his abilities.

In addition, the simple fact of having a sporting activity, even without much aesthetic benefit, gives a more positive self-image that is also found in the look returned by the entourage.

Erase your small imperfections

Which sports to choose to feel more attracted to?

For a flatter belly: series of abs, of course, but also rower, back crawled, rowing.

For firmer buttocks: jogging, skating, rollerblading, crawling, step, abs-gluteal classes.

For a straighter back: volleyball, basketball, horseback riding, backstroke.

For better designed thighs: jogging, rollerblading, skiing, cycling, fitness.

For a more developed torso (and firmer breasts): swimming, bodybuilding, rowing.

PLAYING SPORTS TO MANAGE STRESS

Many sports activities have a beneficial effect on stress: swimming, shooting, yoga, tai chi, etc. Sport triggers the production of hormones called endorphins in the body. These hormones trigger in the individual, such a feeling of well-being that a real addiction can take hold. Sport also forces you to focus on something other than your dark ideas, work, or domestic troubles. It allows you to have moments for yourself, apart from the hassles of everyday life.

Many sports activities, especially those practiced in the middle of nature, help to escape, to change horizons. A way to get away from problems, not to run away from them, but to approach them more serenely.

The competition allows you to gain better self-confidence and learn to manage moments of tension. It contributes to an improvement in the ability to take a step back, which is the key to stress management.

PLAYING SPORTS TO HAVE FUN

Above all else, pleasure must be the main factor in choosing a sport. Without this sense of pleasure, it is difficult to persevere or maintain the attendance necessary for performance advancements and health benefits.

This pleasure can take on various aspects: immediate excitement felt during training, the euphoria of having passed an event, the joy of improving a personal performance or simply meeting with friends, well-being after a sports activity, etc.

Other pleasures can also be found in sport: extreme sensations (sliding sports, free flight, speed, sports, etc.), different environments (high mountains, seabed, forests, cliffs, etc.).

PLAYING SPORTS TO MEET OTHERS

Sport is often played in pairs or in groups. It is an opportunity to meet up with friends or to make new acquaintances. Sport is sometimes an aid to break isolation. People who prefer individual activities to team sports, however, have the opportunity to practice them in a club where they can meet other amateurs and participate in events within a group.

PLAYING SPORTS FOR THE LOVE OF COMPETITION

Competition (against the elements, an opponent, or a team) is an excellent motivational tool for practicing a sport. Even for an individual sport, the events are often approached by a team. In competition, it is important not to disappoint your coach and partners (and, in the end, yourself) which allows you to train with more assiduity and seriousness. The competition also offers the opportunity to assess one's level, to push one's abilities to the maximum, to learn how to manage the anxiety of the event. It can be done at many levels: Interclub meetings, masters championships (adults), associative tournaments.

Is competition a good thing?

Some athletes do not plan to practice a sports activity without competition at the end. Careful! In the context of a competition, it is quite possible to exceed, without realizing it, one's physical abilities and to lead to accidents. Age must also be taken into account. Participating in sports competitions when you are past your forties is riskier.
If the goal of an athlete is to keep in shape, to relax without being tempted by the competition, he must not force himself. Sport must remain a pleasure, it is not necessary to suffer in order to progress.

Jul 15, 2021

6 good reasons to eat enough protein

Admin July 15, 2021 0 Comments

Protein is essential as part of a balanced diet. They ensure the proper functioning of the metabolism and the renewal of the body's cells.

WHERE TO FIND PROTEINS?

Milk, eggs, meat, fish, proteins of plant origin, proteins are mainly present in the diet.
Animal proteins remain very versatile and sufficient. However, if you are vegetarian or vegan, feel free to mix vegetable protein sources with each other.
You can also alternate plant sources during the same day, to guarantee a correct protein intake to your body. Cereals, legumes, lentils, quinoa, wheat, soy, chickpeas, you are spoilt for choice.

WHAT IS THE RECOMMENDED AMOUNT?

Different factors go into the calculation of the daily protein level. Age, physical activity, state of health, as well as muscle mass is to be taken into consideration.

For a sedentary man, the daily intake of protein can be between 0.7 to 1 g per kilo of body weight. Older people, who are more exposed to osteoporosis and loss of muscle mass, must have a higher ideal protein intake.

However, excessive consumption of protein, especially animal protein, can be harmful to the body. Remember, excesses are never good.

1/6 - For hair health.

To stay healthy, hair needs proteins rich in amino acids. Essential for the beauty and growth of the hair, proteins participate in the formation of keratin, the main constituent of the hair. They are found in fish, meats, eggs, whole grains, and legumes.

2/6 - For the line.

Proteins nourish lean mass and promote the reduction of fat mass. To lose weight, it may be worthwhile to slightly increase the share of protein in the daily diet.

3/6 - For bones.

Proteins are a key nutrient for bone health, helping to prevent osteoporosis.

4/6 - To strengthen the immune system.

A healthy and balanced diet remains ideal to strengthen the immune system. Regularly eating cereals, pulses, nuts, meat, fish, milk or dairy products contributes to the intake of vitamin D, vitamin B12, iron, copper, and zinc.

5/6 - To tone the muscles.

The more protein the body stores, the more volume the muscle gain. Proteins are in some way the 'builders' of muscle fibers. In order to eat balanced, a man of 70 kg should consume 60 g of protein per day.

6/6 - For more sustainable satiety.

Proteins provide a sense of fast and long satiety. They require a certain amount of digestion time and require energy to be assimilated. Thus, they avoid cravings and snacking.

Jul 9, 2021

Elderflowers: what do they care for and how to use them?

Admin July 09, 2021 0 Comments

1/9 - An elderberry herbal tea against colds.

The effectiveness of black elderberry (Sambucus nigra) in relieving cold symptoms is officially recognized by the WHO and the EMA. At the first signs of respiratory infection (cough, moderate fever...) an elderberry infusion is prepared by letting 1 t.c. Of dried flowers, brew in 1 cup of hot water for 6 minutes. We drink up to 5 cups a day until improved.

2/9 - An infusion of elderberry against fever.

Measles, scarlet fever, flu... For all diseases that cause fever (moderate or not), black elderberry can help. A febrifuge infusion is prepared by allowing 1 t.s. Of dried flowers to brew in 250 ml of boiling hot water for 6 to 8 minutes. We drink up to 5 cups a day until improved.

3/9 - An elderberry foot bath against gout.

Traditionally used against rheumatism, elderberry can help in case of a gout attack. Put 1 handful of black elderberry flowers and 1 handful of heather flowers in 3 L of water: bring to a boil and let it shiver for 8 minutes. Out of the heat, let it brew for another 5 minutes before filtering. Dip your feet in this decoction every night until improved.

4/9 - An elderberry oil against cold sores.

According to several recent scientific studies, black elderberry (Sambucus nigra) also has antiviral properties: it has certain effectiveness against the Herpes Simplex 1 virus (HSV-1) which causes 'cold sores'. To make a cold sore disappear more quickly, we prepare an elderberry solarised oil: we let macerate (for 21 days and in the sun) a beautiful handful of fresh flowers in a mixture composed of 80 ml of sunflower oil and 20 ml of hazelnut oil. It is applied to the button previously well cleaned 2 times a day until improved.

5/9 - An elderberry compress against eczema.

Thanks to their mucilages, black elderflowers are emollient and softening. In the case of eczema, an infusion of elderberry is first prepared, allowing 1 t.c. Of dried flowers to brew in 1 cup of hot water for 6 minutes. Then, the mixture is allowed to cool and a sterile compress is soaked in it, which is applied gently to the lesions, every day after showering.

6/9 - Elderberry is contraindicated for diabetes.

Warning: the consumption of black elderberry (flowers, bark, fruits ...) is contraindicated in the case of diabetes (type 1 or type 2). Indeed, as the Vidal encyclopedia explains, 'cases of imbalance in insulin treatment have been reported'.

7/9 - Elderberry may interact with certain medications.

According to the Vidal encyclopedia, 'black elderberry could theoretically increase the activity of diuretic drugs'. It is, therefore, better to avoid this therapeutic combination without prior medical advice.

8/9 - Elderberry can be responsible for digestive disorders.

On the side of the side effects of black elderberry (which are not systematic), we can mention mild digestive disorders – with nausea, moderate stomach aches, and possibly transient vomiting. Be careful, it is reminded: do not consume the leaves and peduncles of berries and flowers, which are toxic.

9/9 - Elderberry is contraindicated before 12 years.

The European Medicines Agency (EMA) advises against the use of black elderberry (orally or locally) in children under twelve years of age. The plant is also contraindicated during pregnancy and lactation in the absence of medical advice. Note: during pregnancy, elderberry root is toxic to the embryo.

Jul 7, 2021

summer: 9 gestures to adopt for good personal hygiene

Admin July 07, 2021 0 Comments

you4health accompanies you every day so that taking care of yourself is a pleasure. To take care of your hair, choose care suitable for oily hair or dry hair. Do you have dry skin, oily skin, or combination skin? Discover our mask recipes to have beautiful skin.

Preserving your skin requires simple reflexes and good habits to adopt on a daily basis. You4health.com makes you discover 9 tips to take care of your body.

summer 9 gestures to adopt for good personal hygiene

1. One shower per day.

The skin is covered with a lipid film (= fat) that it takes to protect itself from drying out and microbial aggression. One shower a day, not too long, and with not too hot water allows you to get rid of dirt, sebum, or sweat without attacking the skin and drying it out. If you practice a sport, do not hesitate to take a second warm shower to rid the skin of toxins evacuated during the effort, but no more, at the risk of damaging your skin. As for the face, wash it with a suitable product, different from the one used for the body.

2. Hair in great shape.

Few people know this, but it is not recommended to wash your hair daily, as it tends to re-wash faster. If the hair is dry, greasy or dandruff settles, a treating shampoo can be used alternately with a normal and soft shampoo. This helps to preserve the effectiveness of the treating shampoo and not to attack the hair or scalp. It is especially necessary to think about rinsing the hair well to prevent the remains of shampoo or care from turning into dandruff. Rinsing the hair thoroughly with clear, cold water will make it shinier.

Please note:

For drying, tap your hair with a towel before using a hair dryer, and remember to keep a distance of 15 cm between the hair dryer and the scalp or hair. Do not dry your hair with too hot air.

3. A clean and protected face.

The skin of our face is, along with that of the hands, the most exposed to external aggressions. Sensitive, it is necessary to know how to clean it, moisturize it and take care of it. At the beginning of the day, you can lightly cleanse the skin of sweat and sebum produced during the night with a make-up remover, a cleansing lotion, or a foaming gel adapted to its skin type: dry, mixed, or oily.

Hydration is equally important and will allow the skin to protect itself from external aggressions, toxins, wind, sun, or cold. Makeup or shaving products, just like moisturizers, should be chosen according to the type of skin. If your skin is prone to blemishes, consider choosing products labeled 'non-comedogenic. Conversely, if your skin is dry, prefer products suitable for sensitive and reactive skin.

Finally, makeup removal and cleaning, in the evening, will allow the skin to breathe and get rid of impurities accumulated especially because of pollution, throughout the day. Once again, the use of a moisturizing treatment at the end of the cleaning is essential.

4. Gentle intimate hygiene.

Our intimacy does not need more attention than the rest of our bodies. Washing in the shower is enough, and most women do not need special care.

Still, prefer products with a neutral pH that will not irritate the vaginal flora. The vaginal flora is made up of a set of germs and bacteria that help defend against external aggressions and possible female inconveniences such as Mycoses.

Beware of antiseptic products based on soap or alcohol that can damage this flora and prevent us from defending ourselves naturally. Prefer dermatological bread without soap or products with a neutral pH.

5. Regularly washed hands.

One of the most obvious steps to prevent the spread of the most diverse diseases is hand washing.

Soaping your hands for at least 15 seconds protects you from multiple viruses and bacteria and avoids easily contagious diseases such as colds or gastroenteritis. Many people forget the importance of this simple gesture.

Hands should be washed after going to the toilet, before each meal, after a manual activity, after taking public transport, etc. Instilling this rule in children protects them from many diseases.

Prefer soap and water.

Washing your hands with soap and water is enough, antiseptic products are to be reserved in case of the absence of soap or in case of epidemics of influenza or gastroenteritis. The latter attacks the skin more and can cause eczema or small pimples.

6. Healthy feet.

Just like the hands, the feet have the right to special attention. Whether in winter because of the cold or in summer because of sweating, the feet are subjected to severe hardship.

Good foot hygiene requires gentle washing, careful drying, and regular hydration. A good drying avoids the risk of Mycoses of the feet (= feet of athletes). Hydration can be preceded by a scrub that removes dead skin or accompanied by a massage that relaxes and participates in good blood circulation.

Do not forget to change socks every day or after each period of sweating, this is another way to avoid Mycoses.

7. A suitable hair removal.

Hair removal at home has become a common practice for many women. From razors to waxes to electric Epilators, the methods vary and adapt to the sensitivities of each. The only things that should not change are good hair removal habits.

Good hair removal is done on clean and hydrated legs. Hydration helps prevent small red pimples that can appear after hair removal. To avoid problems with ingrown hair, it is important to follow the hair removal tips of the chosen tool: shaving is always done from the bottom up, waxing the same. Consider using a moisturizer after each hair removal or shaving.

8. The secrets of good hydration.

Optimal hydration lies above all in the choice of the product. Choose a product that suits your body or facial skin type, as the skin of the body tends to be dry for a good number of women.

The technique of applying the product is also important: the skin must be clean, otherwise, the pores will clog and cause pimples, especially in the face. To enhance the effect of the cream, massaging is just as important. Massage allows the product to penetrate deeper and reactivate blood circulation.

Good hydration also requires, and this is all too often forgotten, a diet rich in fruits and vegetables and sufficient water consumption.

9. Never 'too much' wash.

With the proliferation of shower gels, beauty products, or deodorants that are increasingly attractive from a sensory point of view, we tend to use these products excessively. Apart from the hands, which must be washed several times a day, the rest of our body is damaged by washing it too much, erasing it, waxing it, etc.

Complaining about having skin that pulls often comes from the fact that we wash it too much because we alter the lipid film created by the skin to protect itself, without necessarily offering it an alternative solution. Moisturizing your skin is good, not attacking it is better. It is therefore essential to choose quality products, adapted to our skin and its fragility. Remember to read the labels carefully and avoid, among other things, products with parabens and alcohol, shampoos with silicones, and antiperspirants with aluminum salts.