Losing weight, the big topic of today’s modern world!
With countless weight loss programs and thousands of advice on how to lose weight fast (intermittent fasting, keto, cabbage soup, sleeve…) available, there is still no magic solution if you expect long term results. Here are some tips to better re-balance your daily food intake and promote weight loss.
1. Forget restrictive diets.
Weight loss results from a calorie deficit. Daily Calories Requirements vary between 2,500 kcal for men and about 1,900 kcal for women depending on age and level of activity.
However, a too large deficit can create an imbalance in the body. A lack of certain nutrients could lead to a loss of energy. Metabolism will slow down and will send you signals to express its need. You will lose weight quickly… but only initially.
Only a good and balanced diet gives lasting results. To avoid “yoyo effects” with your weight, reduce your caloric intake down to 10 to 20% in order to lose weight. Perseverance and consistency are two factors that will help you achieve your goals.
2. Eat proteins (not just meat)!
Proteins are not just for athletes. Considered macronutrients, proteins play several essential roles in the human body such as :
- Promoting the construction and repair of muscle tissues
- Helping renew skin, nails, and hair
- Improving the digestion process
Here are the main sources of proteins:
Proteins will reduce the feeling of hunger, encourage the body to expend more energy and burn fat while maintaining muscle mass.
Have you considered taking some Spirulina? A micro algae nutrient and protein rich. Discover here its numerous benefits.
3. Fruits and vegetables are your best friends.
Nowadays, the food we eat is not as healthy as it was 50 years ago ! The processed food we consume has a direct impact on our health and weight. This is where fruit and vegetables come in.
Low in calories and high in fiber, they provide a variety of minerals and vitamins that contribute to a better intestinal transit. Above all, they can and should be consumed at all meals!
To get the most out of their intake, prefer fresh and organic fruits and vegetables. When it comes to vegetables, try to eat them raw as much as possible or steamed. Cooking them too long could alter or even eliminate some of their vitamin content.
4. Chewing will be your new weapon.
A meal is not a race!
Take the time to eat and especially to chew each bite. Not only will your digestion be better but you will also get a greater feeling of satiety and appreciate the food you eat.
5. Don’t buy too much!
Bad eating habits start with your shopping list… or what you fill your basket with once you are at the supermarket!
A packet of sweets, chips, your favorite chocolate… Limit excessive food purchases as much as possible. Once it is in your cupboards, it’s hard to resist. Once you become aware of this, it will become easier to stop these bad eating habits.
6. Snacking? The enemy of good.
Snacking can be defined by this irresistible urge to eat something, without really feeling hungry. A way to fill a void or to offer yourself a little taste of pleasure. As with smokers, snacking becomes a long-term reflex and a bad habit that is difficult to stop.
Here are some easy tips to stop snacking:
7. Find the right balance.
You don’t have to deprive yourself and feel frustrated.
Hamburger and fries with ice cream for dessert or a salad and yoghurt for dessert? The key lies in the balance of your dishes and making smart choices. Avoid combining high-calorie food, dessert, and beverage. Find the right balance between pleasure and healthy food choices.
Discover here some coaching tips.
8. Sugar, the devil in disguise.
Don’t confuse all the sugars.
On one hand, we have the slow carbohydrates that can be found in fruits, legumes, and starches. They are the main source of energy for the body: our fuel.
On the other hand, fast sugars or added sugars are those found in processed foods such as sodas, juices, cakes, sweets… They are added to the food by an industrial process to give more taste and more flavour, at the expense of our health.
Sugar is like the plague for nutrition. Its consumption leads to cravings which promote the secretion of insulin, an hormone that is involved in the storage of sugar as fat.
Sugar consumption leads to an increase in fat stores, blood circulation issues, and a risk of type 2 diabetes.
Reducing the consumption of these sugars will therefore decrease the caloric intake and thus help with weight loss.
9. Water is a priority!
Our bodies constantly need to be hydrated, and not just because it is made of about 60% of water. Water helps the body function properly for several reasons:
- Diuretic effect: eliminates waste and toxins
- Supports digestion
- Promotes weight loss
- Boosts metabolism
- Improves muscle and bone health
- Reduces the feeling of fatigue
- Promotes oxygenation of cells
Prefer water and avoid sweet drinks, and to a lesser extent fruit juices, especially canned, which contain a lot of added sugars.
10. Good news: small pleasures are allowed!
Let’s be honest! Eating is a vital and real pleasure. The reasons diets do not work are directly linked to their dietary restrictions. Missing your favorite food and feeling frustrated will contribute to loose motivation and affect your mood. Enjoying occasional small pleasures helps you go the extra mile, as long as you make sure not to overdo them!
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A soufflé is a baked egg-based dish originating in France in the early eighteenth century. Combined with various other ingredients it can be served as a savory main dish or sweetened as a dessert.
Like other egg-based dishes, creating a fragile souffle could be difficult. However, I’ll be sharing today this French Spinach Souffle which is easier to prepare! This can be served as a light main course or as a dessert; in a big pan, or in small individual ramekins for a fun presentation.
- 250 ml milk
- 30 gr flour (or corn starch)
- 30 gr butter
- pinch Nutmeg
- 100 gr Cheese grated (Emmental or Swiss)
- 250 gr Spinach frozen. thawed
- 4 Eggs 2 yolks and 4 whites
- 1 Tsp Salt
- Tsp Pepper
Chop the spinach.
Spread a bit of butter with your fingers at the bottom and sides of your baking dish(es) and sprinkle some flour. This will prevent the souffle from sticking to the dish.
In a pan, melt the butter over medium heat.
When bubbles appear, remove from heat and add the flour while you stir quickly with a whisk.
As you put it on medium heat again, slowly add the milk. The preparation will thicken but there shouldn’t be any lumps. If there are any, use a whisk and put back on the stove to thicken.
The preparation should thicken like a cream.
Add the nutmeg, salt, and pepper. Let it cool down for 5 minutes.
Add the 2 egg yolks, then the grated cheese and the chopped spinach.
Separately beat the egg whites firm and incorporate to the white sauce
Place everything in your baking dish(es) and bake at 180°C for about 20
It is easier to use frozen spinach. If you use fresh ones, cut the stems
and cook them in a pan with a bit of butter or olive oil until soft.
One of our favorite and a great and fun way to get kids to eat their greens. You can add some diced ham, goat cheese, or grated zucchini. For a gluten-free option, use corn start instead of regular flour. The souffle will rise when you cook it but it will deflate very fast. If you want to make an impression, serve immediately but be careful it is very hot! Let it cool down for a while before digging in. I know it might be hard to resist!
Your goal is to move more, eat better and lose the excess pounds ? Go for it !
Combining your efforts with a couple of natural aids could help you reach your goal faster. They will help reduce toxins and support the drainage of your organism for better results.
Plants and food that support natural weight loss
Fat burning and metabolic boosters
Green tea with antioxidant and draining properties is a very good ally for fat metabolism. As an herbal tea infusion, it is an effective alternative to plain water to hydrate and detoxifies. It can be consumed at will throughout the day!
In the category, true “fat burner”, you can also count on the virtues of guarana, which promotes lipids burning. The same way pineapple is known for its slimming virtues.
To end on a sweet mate, the kiwi is amazing for its benefits on the body silhouette. Indeed, in addition to having great taste, the kiwi is very low in calories and full of nutrients. It is excellent for the cardiovascular system, intestinal comfort and reduces stress and fatigue. It’s the perfect dessert to close light meals.
Citrus fruits are also extremely used for weight loss because they are very low in calories and contain little fat. Very rich in fiber, citrus fruits will also promote intestinal transit, making it the perfect food for a snack.
Supporting digestion and elimination
Fucus vesiculosus is a brown algae that promotes gastric satiety. Its vegetative tissues, called a thallus, participate in a good intestinal transit. To extend its action, you can pair its intake with pre & probiotics. As a reminder, probiotics are present in yogurt, fermented milk, kefir, lacto-fermented products, soy sauce… They are also available in health supplements with a gastroprotection that protects them from the acidity of the stomach.
Last but not least, the great favorite food of athletes is Spirulina. This ingredient is also interesting for people looking to slim down quickly, as it reduces cravings and restores tone and vitality to organisms weakened by unprepared or over-intensive efforts. Thanks to its high protein, nutrient, and antioxidant-rich content, this green algae helps maintain optimal muscle mass, even as part of a diet or food rebalancing. Spirulina also brings a feeling of fullness and therefore helps control weight gain.
Finally, eating fennel supports the digestion process and helps with drainage by contributing to the kidney’s elimination function.
Cholesterol and Sugar management
Did you know that there are as many antioxidants in a teaspoon of cinnamon as in a cup of blueberry juice? Antioxidants reduce the risk of overweight and cardiovascular disease by lowering blood pressure. In addition, cinnamon has a slimming effect because it acts directly on cholesterol and glucose levels, therefore on calories and fats. By speeding glucose metabolism by up to 20 times, it boosts the transformation of sugar into energy. It can also be useful for its appetite suppressant action, just like cloves.
In addition to relieving muscle pain, after a strenuous effort, it gives a taste to bland dishes and has the same properties as cinnamon for the silhouette.
What about natural supplements?
Many supplements that promote weight loss are available on the market, with the aim to answer the following objectives such as
- Reducing food cravings
- Increasing satiety
- Accelerating metabolism
- Slowing down fat production and facilitating its elimination
- Helping to toxins detoxification that offer slow down metabolism
- Acting on cellulite orange peel skin look and helping restoring a general tone
Many brands are available on the market, always be very careful in choosing your supplements, check the composition and origin of the products. I love and trust Laboratoires Activa supplements because they are made of 100% natural plant extracts. This french laboratory uses the technology of microgranules that offer a unique advantage compared to other brands with a better delivery system and assimilation by the body. They are safe and gentle to use and can support your organism during this period that it can experience as a stress. As a tip, starting with a small detox to support toxins elimination will help y our slimming program.
Discover Activa effective 2-month slimming program here.
Of course, supplements are more effective when combined with a healthy, balanced, and controlled diet and regular physical activity. Repeated gainage core exercises (for 25 seconds) will help to have a flat stomach. It is recommended to mix cardio and resistance training (running, cycling, swimming, dancing, yoga, walking…) at least 3 times a week, to get good results.
Daily activity is a great alternative for achieving your goal, however, keep in mind that you need to walk at least 10,000 steps a day and move as much as possible. Remember that it is necessary to create a caloric deficit to lose weight.
You may have understood that plants are our allies to achieve a slimmer and firmer silhouette! Always remember:
“Moving and eating well is the perfect combination
to achieve your slimming goal without too much difficulty.”
Did you know that inadequate vitamin C intake is associated with many disorders, some more serious than others? Don’t wait until you’re extremely tired and exposed to germs. We demonstrate that there is nothing like a natural Vitamin C to counter ailments and keep you in good shape.
Are you suffering from a vitamin C deficiency?
Vitamin C is essential for the body. It is only provided through the diet, especially through fruits and vegetables, which contain a large amount of it. However, your body can become deficient in vitamin C, more particularly at each change of season and especially in autumn/winter.
A lack of vitamin C causes the following signs:
From left to right: Often tired, easily sick, lack appetite and lose weight, suffer from joint pain, have dry skin, dry and brittle hair, heal slowly, irritable, have a nosebleed, anemic
All of these signs show that you may lack vitamin C and that your body is weakened.
How can you properly cover your daily vitamin C needs?
Different foods contain vitamin C, including fruits and vegetables. However, when daily requirements are increased, complementary and preventive e intake of vitamin C is recommended.
Humans are unable to synthesize vitamin C, so they must get it from the food they eat. Moreover, after intestinal absorption, Vit C is distributed in the tissues. It cannot, therefore, be stored, which means that it must be constantly replenished. At the same time, our diet is not sufficient to provide us with the “dose” essential for the proper functioning of our body and our good health.
The recommended daily intake of vitamin C is 60 mg per day for a healthy adult and to ensure that the daily requirement is covered, it is recommended to consume about 500 grams of fruit and vegetables per day.
Opt for 100% natural vitamin C supplements
Why wait to be in a deficit of natural antibodies, when you can stimulate your immune system with the association of two ultra-powerful ingredients: acerola and camu-camu, known for their high vitamin C content?
A healthy and balanced diet remains a priority however may not bring sufficient vitamins, minerals, trace elements or essential fatty acids daily recommended intake. This is when supplements play a key role to compensate for deficiencies.
Vitamin C is the most popular vitamin and the most consumed. Whenever you want to supplement a diet low in raw vegetables and fresh fruits, boost the general vitality of your body or strengthen your defense mechanisms, a 100% natural vitamin C cure is the best option! Nature has so many benefits, we must take advantage of it …
Natural vitamin C is the most easily absorbed and available for your body to use.
Be careful however to differentiate between fruit content and vitamin C content. Most of the proposed supplements contain 500 mg of vitamin C, yet this is actually the weight of a tablet in which the vitamin C content (most often synthetic) is really only about 120mg. This explains their attractive price but unfortunately also their lack of effectiveness on the body. It is thus necessary to privilege the complexes offering a real content of natural vitamin C higher than 300mg if you want to avoid being in Vitamin C deficiency.
Know more about Activa Well Being Acerola Starter, a health supplement with active ingredients of acerola which has a concentration of vitamin C 50 times more important than an orange and 37 times more than a kiwi.
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Risotto is a northern Italian rice dish cooked with broth until it reaches a creamy consistency. The broth can be derived from meat, fish, or vegetables. It is normally a first-course served before the main course .
Today, risotto is served extensively in the kitchens and restaurants of the world. Varied ingredients and almost anything else is added and paired with this classic dish. For our recipe, we will be adding mushrooms!
Mushrooms are widely known for their great taste and amazing health benefits. They are a rich, low-calorie source of fiber, protein, and antioxidants. Here are some benefits of mushrooms:
- Lowers blood pressure
- Helps boost the immune system
- Helps with weight loss
To say, we can’t go wrong with mushrooms! Aside from its many nutritional benefits, mushrooms are tasty and delicious.
So wear your apron and prepare your kitchen. With or without your Thermomix®, you will surely love this quick and easy but very tasty Mushroom Risotto recipe!
- 40 g parmesan cheese grated
- 20 g Parsley fresh, cut in pieces
- 20 g Olive Oil
- 60 g onion chopped
- 300 g mushrooms fresh,
- 200 g White wine
- 250 g Risotto rice e.g. arborio
- 450 g Water boiling
- 1 pc vegetable stock cube for 0.5 L
- 1/2 tsp sea salt fine
- 1/4 tsp ground black pepper
- 60 g Water hot
- 20 g Butter unsalted
Chop the parsley and mix with parmesan and set aside.
Chop half of the mushrooms and slice thinly the other half.
Place oil, onions, and the chopped mushrooms in a pan and cook on medium-high heat for about 3 minutes, stirring regularly.
Add wine, sliced mushrooms, and rice and cook for 2 minutes on high heat.
Add boiling water, vegetable stock, salt, and pepper, and cook for about 13 min on medium-high heat. Check the texture. The rice should be al dente (with a bite). If cooked enough, cook for another 1-2 min.
Add hot water, butter, and reserved parmesan mixture.
Stir gently with a spoon. It should be quite soupy at this stage as the mixture will absorb more liquid as it settles.
Leave to rest for 2 minutes.
Did you enjoy cooking this recipe? Hit the 5-stars rating above or send me your feedback below! 🙂
Do you need a nutrition coach? Let’s talk!
YES, I NEED A NUTRITION COACH
Did you know that 4 to 5 hours of sleep reduces the level of anti-cancer-fighting cells (natural killer cells) by 70% a night? (1) And that a chronic lack of sleep increases the risk of obesity, diabetes, hypertension, and cardiovascular disease? (2) To fight those problems and many others, discover our tips to improve the quality of your sleep.
THE BENEFITS OF SLEEP:
- Sleep allows your body to get rest and prepare itself for the next day
- Cells are able to rejuvenate and DNA repairs (2)
- Between 10 pm and 2 am the body detoxifies and heals itself
- Reduces stress and helps with hormonal balance
- Reduces inflammation
- Improves memory and concentration
- Increases energy level
- May help with weight loss (and thus reduce the risk of diabetes and obesity)
- Helps protect your heart
After missing two nights of sleep, a person will start having difficulties thinking and doing things; his or her brain and body will not be able to do their normal tasks nearly as well.
Depending on your age, you need more or fewer hours of sleep. From newborn to 2 months old age, the advised sleep time for a baby is usually between 12 to 18 hours. The more you grow old, the lesser sleep time you need. But it doesn’t mean that you shouldn’t care about your sleeping time. An adult (18+) still needs approximately 7.5 to 9 hours of sleep each night.
THE REASONS BEHIND SLEEP PROBLEMS:
- Digestive difficulties
- Hormone changes such as menopause, adrenal fatigue, melatonin delayed onset…
- The use of electronic devices (blue light)
- Different medical conditions such as sleep apnea, menopause
- Irregular sleep pattern
- Bedroom arrangement/quality
HOW TO ACHIEVE BETTER SLEEP NATURALLY
- Tune in your body clock
- COntrol light exposure
- Turn off screens
- Balance your hormones
- Check sleep apnea
- Eat well and reduce exciting substances
- Relax your mind and set up a routine
- Drink herbal tea
- Check your mattress
- Exercise regularly
FOR A BETTER QUALITY OF SLEEP, TRY NATURAL REMEDIES
Some plants have recognized properties to help relax and help sleep induction. Herbal teas such as Verbena, Chamomile, Valerian root and Lavender will help you calm and sleep better.
Diffusing essential oils help clear and refresh a room and relax your body and mind. You can use oils like lavender, lemon balm, Vetiver, Sandalwood, jasmine.
Some natural supplements are designed to help falling asleep and prevent night awakening. Preferably choose one that has extended release so you are covered throughout the night. Try to privilege natural and high quality active ingredients that are biocompatible. To know more about these supplements, click here.
WHO DATA: (1)https://www.thestar.com/life/health_wellness/2007/11/29/who_to_list_night_shift_as_probable_carcinogen.html
SLEEP APNEA IN SINGAPORE: (5)https://www.straitstimes.com/singapore/health/a-third-of-sporeans-have-sleep-apnoea-but-most-are-unaware