ARTICLES · BLOG · TIPS

8 foods To enter Fall with energy

Fall is around the corner, Shanghai has done its back to school and with it it’s craziness of: work, social reunions, parties, birthdays and activities. We love it, but it’s gonna require you to have a good level of energy.

Now you may know from TCM (Traditional Chinese medicine) and others holistic sciences that food can heal and prevent a lot of things, especially when it comes to energies and the way you feel.

Today let’s have a look at 8 easy recipes and ingredients to get you all pumped up.

  1. Lemon Water

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Start your day with this beverage, it’s the best way to clean you inside out. Lemons are loaded with healthy benefits, and particularly, they’re a great vitamin C food source which is partly responsible for energy level.

  1. 2. Bananas

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If you feel tired you might lack of magnesium, and in any case it’s always good to do a cure when fall comes. So let’s you full of this mineral.

Bananas take 1 every two days is enough to get the trick. Bananas are rich in potassium, packed with vitamins, and high in flavor. They are nutritious snack at around 100 calories per serving. They’re best consumed mid-morning 10 am, when you feel the fatigue, or before a workout. With all the fiber, bananas will help you feel full and keep cravings at bay last until the next meal.

  1. 3. Nuts

Grab a hand of those every day.

Chock full of heart-healthy fats and other nutrients, those nuts you like to munch on are a superfood that’s super good for you. Which nuts?

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Two of my favorites are:

  • Walnuts: provide a significant amount of the omega-3 fatty acid alpha-linoleic acid, a compound that helps reduce plaque buildup in arteries and fights heart disease. Studies have also linked walnuts with stronger bones.
  • Almonds: Almonds are high in calcium, fiber, magnesium, potassium, copper, protein and vitamin E. They contain more vitamin E than any other nut—just one ounce of almonds holds half your daily vitamin E needs. To top off their health benefits, almonds are also high in antioxidants. These superfood nuts will fill you up fast.

I love to get those two during my day, just before giving a class. You can grab a hand while leaving home for work that’s also a healthy option.

  1. 4. Ginger

My favorite!

Ginger has so many benefits that’s unbelievable how much you can get from this root.

As we talk of energy today let’s look how It goes for ginger: two things.

  • Circulation: it is increasing the circulatory system, allowing the blood inside you to move more freely throughout the body. The sensation this provides is one where you feel the get up and go that you once did in your younger years. It helps you feel like you can be more active.
  • Sugar: Ginger can help keep blood glucose levels in check. This is important because these levels have a direct impact on weight loss and weight gain, as well as how energetic or lethargic you feel throughout the day. If you’ve noticed that you get a midday crash it’s likely due to your blood sugar levels, and adding ginger to your lunch might help you stay focused and on task. An all-natural alternative to products like 5 Hour “Energy”.

I like to pour it into water (ginger water)  or eat it raw sliced on my meals; I also like the Japanese option pickled ones. Just right after your meals.

  1. 5. Spinach

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Spinach is extremely high in iron, magnesium and potassium.

Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function.Add some fresh spinach to your favourite salad, or serve it wilted with some eggs for breakfast.

If you think you have enough spinach, think again Just keep adding it!

  1. 6. Spirulina

Talking about Iron, this superfood is my “chouchou” (little favorite in French). So as a non-meat eater I might need to double dose my Iron to get the good amount per day that I need. As a woman you also need more to get the same amount of energy than men.

The first sign of iron deficiency is fatigue, and spirulina contains high levels of iron. The iron-rich content of spirulina is not just for those with a deficiency. Spirulina can help to increase athletic performance; as adequate iron intake maximizes the use of oxygen throughout the human body.

Get a spoon of spirulina everyday into your yoghurts, meals, soups, or if you can’t stand the taste: get a pill version (only organic). Mix it with some Vitamin C to get the full nutriments of it, and absorb Iron.

  1. 7.CHIASEEDS

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Talking about super food these ones are little but so efficient. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash. BY boosting digestive system, they will get you go to toilets faster and eliminate better, by it: get rid of low energy due to slow digestion.

  1. 8. Tea

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By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work.  Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

Tips for summer / Fall: I like to do it cold version. For your homemade cold tea: brew your tea in hot water as usual, let it cool down, then put it into the fridge for one night. The next day you have this delicious version of green iced tea.

For a detox version add lemon and ginger ! It’s delicious! I also like caffeine free version with Rooibos and infusions !

 

 

 

ARTICLES · BLOG

Eat fat, get slim

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Many of us, including me, have been told for many years that fat is bad for your health and scale, and to get healthy and fit, you’ll have to remove fat from food.

For a long time, we thought that fat was “global fat” and make no distinction between “fatty” ingredients. I myself, removed all kind of fat many years ago, and since recently, was not able to ingest any of them, more over I was intolerant, I had no weight loss, even gained a bit, and started to notice some side effects.

Talking with my friends in fitness industry, yoga teachers, former dancers, nutritionists and so on, I realized a lot of them have tried to cut off fat as well and ended up with one same consequence: didn’t lose any weight at all, or worse: got fat.

Indeed, not eating good fat food will not only stabilize your weight or get you gain some, but it will stop the “losing weight” process if you wish to do so.

Recently many researchers, and my personal studies led me to the same answer to these questions: fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat.

But be careful there is two kind of fat, fake beliefs have been built on some “kind of truth”: Not all fatty foods are created equal. For example: pizza, French fries and hamburgers can contribute to weight gain and deterioration of health.

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That’s where confusion has started- 50 years ago researchers have shown that “fat” raised bad cholesterol and can gives many health issues such as heart disease, plus get you fat. But that was about saturated fat.

Nowadays more complex researches have shown that good fat not only reduce bad cholesterol, but raise the good one (yes, yes there is a good one), protect cells, balance the proportions of nutriments in the body, and by it get you thiner;

I was not looking for weight loss to be honest, my main concern was my skin, hair and overall beauty that seemed a bit deteriorated and way much more dry after many years of fat free diet. Which fat to eat then? I will give you today easy “good fat” food

Let’s list three of my fav !

1. Sesame Oilstéléchargement

I might be Mediterranean but I can’t stand olive oil or butter.  I’ve tried other kind of oils to have this amount of good lipid I needed; and I’ve found it: Sesame oil. Living in Asia: sesame oil is one of the most popular one, and it happened to be my fav: super tasty and perfumed, you don’t need much to get one of your dish fulfilled and delicious.

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Sesame oil, which comes from sesame seeds, is a lesser known vegetable oil but is, in fact, one of the healthiest alternatives to normal vegetable oil options.The health benefits of sesame oil include its ability to improve hair and skin health, stimulate strong bone growth, reduce blood pressure, maintain good heart health, manage anxiety and depression, protect infant health, cure the dental problems, prevent cancer, improve the digestive process, and lower inflammation. In a nutshell: it’s a 10 for sesame oil !

2. Chia seedschia-seeds-in-a-bowl

One of the greatest product or “super food” as it considered so, you can find; Chia seeds is full of benefit and the example of good fat. They’re full of fatty acids and omega3. More over they’re also protein, dietary fiber (easy to digest) and full of minerals (potassium, magnesium, calcium).

But careful as they became so popular, they also ate in a wrong way that make you miss of the content.  Chia seeds have a mild, nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them.

3. Fatty fishes 

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The term “fatty fish” may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids.

Omega-3 fatty acids have been shown to lower triglycerides, which are a type of fat in the bloodstream. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce inflammation throughout the body.

In an important review of studies, researchers found that getting daily omega-3 fatty acids from fish oil could lower triglyceride levels by 25%-30%. Research has demonstrated that omega-3 fatty acids play an essential role in brain and heart health. Specifically, they have been shown to reduce the risk of heart disease, and be beneficial for pre- and post-natal development. 

Which fatty fishes ? 

Fatty fish typically are cold-water fish. You have many good choices when it comes to fatty fish, it includes: 

  • Salmon
  • Tuna
  • Trout
  • Herring
  • Sardines
  • Mackerel 

To conclude: researches on “fat” have shown that good fat exist and even more that we need it. This idea revolutionizes how you eat and how you feel on every level. We got into this “big fat mess” and now we can incorporate healthy fats back into our lives to feel better, cut cravings and live with more energy.