Vitamins: fragile nutrients

The vitamins are very fragile cooking, conservation but also refining methods. At the same time, the current lifestyles (stress, pollution, contraception ...) increase your daily needs. Thus, it is preferable to privilege simple and gentle cooking techniques to protect these micronutrients.

THE ADVANTAGES OF STEAM COOKING

Optimize your vitamin intake thanks to steam cooking: simple, easy to use, it allows you to preserve the vitamin qualities of your food and to keep all their flavor. Think of fish (salmon, flounder, turbot ...), vegetables (leek, cauliflower ...), and whole grains (quinoa, rice ...) and bring to your body all the nutrients that it needs.

Your "Steam" menu

Bites of shrimp steam,

Fillets of cod on a bed of leeks,

Complete rice,

Yoghurt with sheep's milk,

Apple

THE BENEFITS OF WOK

Wok cooking is an ancestral Asian culinary technique perfectly adapted to the way of life of our Western societies. With its unique flared design, it allows you to cook food evenly, retaining their flavors, colors and mineral-vitamin qualities. Steam, stir-fry or wrap, the wok is the ideal ally of your well-being.

Your "Wok" menu

Squid salad on a bed of purslane

Sautéed beef and zucchini with green pepper

Rice noodles

Goat cheese

Nectarine

FOOD STORAGE: A KEY STEP

The longer a food is stored and the greater the loss of vitamins at the time of consumption. Also, as soon as the fruits or vegetables are cut, begins the destruction of vitamins and minerals, especially for vitamin C and the vitamins of group B. In order to limit losses, keep your food fresh in cool, Dry and consume as soon as possible after harvest. Focus on seasonal fruits and vegetables for their exceptional micronutrients.

Source: Lescuyer Laboratory

Food Profile "Vitality"

Adopting a balanced and varied diet is an essential step to regain form and well-being. A few simple and essential gestures allow you to provide nutritional solutions adapted to your needs. So, take time to cook and vitalize your body!

ADEQUATE INTAKES OF COMPLEX CARBOHYDRATES

Complex carbohydrates are present in cereals (corn, rice, barley...) and derivatives (bread, pasta...), legumes (beans, peas ...) and potatoes. They can provide your body with more than half of your energy inputs and contribute to its proper functioning.

Your menu "Slow Sugars"

• Pasta salad with pine nuts
• Veal escalope with soya cream
• Peas and onions
• Perry

A DAY FULL OF VITAMINS

The vitamins, cannot be synthesized by your body, are indispensable elements involved in its operation. Each food group is a new source of vitamins and represents the best way to eat diverse and varied.

Your "Vitaplus" menu

• Carrot and celery salad
• Chicken thigh with lemongrass
• Vegetables with wok, rice with soya juice
• Peach

ADVICE IN ADDITION

Balance your meals. Start the day with a hearty breakfast, full lunch and dinner including lean meat or fish with cereal or cereal product, raw fruit or vegetable and a vegetable dessert. Avoid alcoholic beverages and refined industrial products depleted in fiber, vitamins and minerals that disrupt your internal balance and promote nibbling.

Source: Lescuyer Laboratory

The main causes of vitamin deficiencies

The main causes of vitamin deficiencies are:

• An unbalanced diet (sandwiches, fast-food ...), restrictive diets (hypocaloric, vegetarian ...) do not allow to bring to the body all the vitamins that it needs.

• The consumption of alcohol decreases the absorption of vitamins, especially those of group B.

• Smoking increases the need for vitamins, especially vitamin C, whose degradation is accelerated by nicotine derivatives.

• The use of birth control pills increases the need for vitamin B9.

• Pregnancy increases the need for vitamins, micronutrients essential for the pregnant woman but also for the good development of the fetus.

• Breastfeeding also increases the need for vitamins because some of the mother's vitamins are passed on to the baby via breast milk.

• Insufficient sunshine: people living in sunny regions (30% of French people living in northern France are concerned) and the elderly people who leave very little often have vitamin D deficiencies.

• Pollution: the need for vitamins, especially vitamin A, is increased by environmental pollution.

Source: Lescuyer Laboratory

6 healthy vitamin tips!

The LESCUYER Laboratory suggests you follow these few hygiene-dietetic tips:

• Prefer outdoor activities: moderate skin exposure to sunlight allows the body to synthesize vitamin D.

• Prefer seasonal fruits and vegetables from local production: with limited transport times, these foods are less concerned with the loss of vitamins.

• Do not choose your over-ripe fruits and vegetables because maturation is accompanied by a loss of vitamins.

• Keep your food in the refrigerator: the cold helps to curb the maturation of food preserving their vitamins.

• Prefer the modes of cooking soft: steam soft...

• Limit your intake of tea and coffee, it can harm the assimilation of certain Vitamins such as vitamins B1 and biotin.

Source: Lescuyer Laboratory

Overcome fatigue

TODAY 50% OF THE FRENCH SAY THEY ARE TIRED *!

Fatigue is defined as a disproportionate weakening and without apparent reason for the general state. It is accompanied by a sensation of difficulty in performing ordinary physical and psychic acts. Today, fatigue accounts for 10-25% of general practitioner visits.

DIFFERENT TYPES OF FATIGUE

We distinguish:

Physical fatigue:  it is muscular and appears after a physical effort. It is the result of exhaustion of energy reserves and can, most often, be stopped after a period of rest.

Intellectual fatigue:  it occurs after an intellectual work and causes a decrease in attention, concentration or memory. It most often manifests itself in sleep disorders, "memory gaps" and also disappears after a rest period.

Nervous (or psychic) ​​fatigue:  it is often the result of difficult socio-environmental circumstances (family life, work, overwork, stress ...). It is a warning signal to take seriously as it can be the sign of a depression.

CHANGES IN SEASONS, CONDUCIVE TO FATIGUE

At the moment, with the arrival of autumn, many of us are experiencing a temporary fatigue often accompanied by a drop in morale. In question? The changes in the rhythm of the re-entry, the return of the cold, the changes in food, the decrease in luminosity, the days that shorten ...  All these elements contribute to a general decline in shape.

NATURAL SOLUTIONS TO ALLEVIATE THIS DROP IN ENERGY

To cope with this decrease in tone, hygiene rules can be adopted:

• Rebalance its diet,
• Sleep better and longer,
• Resume physical activity,
• Limit stress situations.

Micronutrition also proves to be an asset in the management of fatigue:

• Adaptogenic plants  (ginseng, eleutherococcus),
• Antioxidants  (superfruits, vitamins A, E ...),
• Vitamins  (vitamin C, vitamins of group B ...),
• Plants to limit stress or promote concentration  (bacopa, melon ...).

*World Health Organization.

Source: Lescuyer Laboratory

Antioxidants, a valuable aid against fatigue

ANTIOXIDANTS, REAL HEALTH BENEFITS!

The oxidative stress is a phenomenon of oxidation can damage cell membranes, curb their renewal and cause many inconveniences such as accelerated aging or fatigue.

True shields, antioxidants are a natural defense system that protects our cells and reduces oxidative stress.

FILL UP WITH ANTIOXIDANTS!

To cope with decreased tone, it is important to rebalance your diet and eat more fruits and vegetables because they contain many antioxidants.

A supplement is often needed to fill up with antioxidants! Some active ingredients have major antioxidant properties. We can thus cite superfruits like aronia. The latter possess ORAC (oxygenate radical neutralization) values ​​among the highest in the plant kingdom.

Source: Lescuyer Laboratory

Sport, a true ally against fatigue

Sport can be a great asset in reducing mental or nervous fatigue, helping to alleviate mood disorders and stress. If it allows the mind to disconnect from the problems and tensions encountered in our daily life, the practice of physical activity is also at the origin of chemical reactions beneficial to the organism.

ENERGY VECTOR

During physical exertion, but also up to an hour later, the body secretes two neurotransmitters that have a beneficial effect on fatigue: endorphin and serotonin.

Nicknamed the hormones of happiness, they have a real positive influence on the mood and stress that can disturb our sleep. If endorphin is known to provide a sense of well-being and calm, or even euphoria, serotonin, as such, acts as a regulator of mood.

BEGIN GRADUALLY

Especially if you do not practice sports regularly, it is important to start progressively so as not to get hurt or discouraged. Even in small doses initially, recovery from physical activity will be beneficial. A regular practice, even without force will have an energizing effect. This will allow you to turn intellectual or nervous fatigue into physical fatigue, which sleep can more easily dissipate.

The goal is to find your rhythm, without forcing, that you can intensify as soon as you feel capable. The ideal is to be able to give 3 to 4 sessions of 30-40 minutes of sport per week, the benefits of your session extending up to 48 hours. Beware, however, of not practicing too intense physical activity less than 3 hours before going to bed, which would disrupt sleep.

CHOOSING A SUITABLE PHYSICAL ACTIVITY

It is important to choose a physical activity that will suit your physical condition, your health and your availability over the long term. If your state of health or fitness does not allow you an intense physical activity, brisk walking can be an excellent compromise. 30 minutes of walking per day at a steady pace help to stay in shape and to compensate for the decreases in energy by increasing the supply of oxygen to your cells.

When possible, focus on endurance sports such as running, walking, swimming ... The duration of the sessions is optimal for the release of endorphins, hormones that will accompany you towards a return to calm and to relaxation. True allies of your well-being, relaxing practices such as Yoga, Pilates, meditation ... can help you regain a state of serenity, thanks in particular to the exercises of relaxation and breathing that you can integrate into your daily life As soon as the stress is felt.

RECOVER

The recovery phase is essential in order not to increase his state of physical fatigue. It allows to not to fatigue more its muscles and joints and to regain a state of calm after the effort. Here are some tips for a good recovery:

Rehydrate during and immediately after exercise

Relax in order to bring down the excitement generated by the practice of sport

Stretch, without straining and breathing well

Consume after the effort food rich in glucose and fructose to compensate for the loss of sugars (citrus, banana, cereal bar ...)

Source: Lescuyer Laboratory