Ten professional tips to optimize your holiday!

Karine Debasc

50 shades of vegetables

“On sunny days it is easier thanks to the diversity of seasonal vegetables, especially if you have time to go to the market. The more different colours the fruits and vegetables have, the more varied the nutritional intake will be. For example, the orange found in carrots or mangoes is due to beta-carotene, perfect for tanning and boosting immunity, while the red of tomatoes is due to lycopene, a powerful antioxidant. Each green vegetable also has its virtues such as cucumber, rich in antioxidants and diuretics, or green beans, full of vitamin K, good for the bones, red ones offer significantly more antioxidants than white ones… In this way, during the holidays we prepare ourselves for good health in the autumn.’

Barbecue, instructions for use

“It is difficult to imagine summer reunions without this ritual. Besides, overcooking food causes the proteins to char, which then becomes toxic. To avoid this phenomenon, we adopt a lower and therefore slower cooking method, doubling the time. You just have to start with the appetizer. The correct temperature is not higher than 200 degrees if the flames should not touch the meat – with a minimum height of ten centimeters for the grill. There are vertical barbecues or barbecues that heat less shorten the cooking time. Finally, make sure you clean your grill well, otherwise there will be grease that will burn on the barbecue afterwards.

A la carte menus

With more time to cook and anticipate groceries, the holidays are a good time to develop a healthy diet plan. More and more nutritionists are offering it these days. “The person answers a preliminary questionnaire about their tastes, their lifestyle and their expectations. Then I discuss them to develop a personalized nutrition plan,” explains Adélaïde d’Aboville. Every week, they receive seasonal menus and recipes, but also motivational text messages on a WhatsApp account. To avoid collapsing when changing your habits, it is very important to feel supported.

From 25 euros/month with an annual commitment, 35 euros/month without commitment.

www.adelaidenutrition.fr/

The virtues of kefir

“Made from live strains rich in bacteria that nourish the intestinal microbiota and consolidate immunity. Its fresh and sparkling taste easily replaces soft drinks and sugary fruit juices to quench your thirst. It is therefore an ideal drink in anticipation of a drunken night or the day after, as it helps to better digest alcohol without adding sugar. However, be careful when buying unpasteurized kefir in the fresh produce section of an organic store.

www.lelabodomoulin.fr/

Karine Debasc

The nights are more beautiful than the days

“The French are sleeping less and less, an average of 6 hours and 42 minutes per night according to the National Institute of Sleep and Vigilance. This is due to busy schedules and the massive use of screens, which disrupt falling asleep. We take advantage of the holidays to turn off our mobile phone after dinner, or at least an hour before going to bed: installing a ‘sleep’ mode in the settings is useful. Also, go to bed before midnight at least five nights a week. Adaptogenic plants offer a good boost, without habituation or drowsiness effect.

Before the bread is ready

“The glycemic index of whole wheat bread is much lower than that of white bread and does not cause cravings. Bakeries offer a wide choice of whole wheat, cereal, rye or sourdough flours: they all keep the grain whole, which lowers blood sugar levels, while providing more fiber and nutrients.”

Goodbye sugar

“We try to live three days without added sugars in the diet (while retaining natural sugars such as starch or fruit). So we drink our tea or coffee black, eat our bread without jam and avoid alcohol, soft drinks, pastries and ready-made meals, which are also salty, are sustainable in a short time, especially because you feel a first energy boost immediately afterwards. In addition, the fast sugars feed you, if we continue at this pace, directly from three days a week the stomach empties noticeably from the first month.”

Fruit salad, beautiful, beautiful…

“Apple, orange and peach are rich in filling fibre and are absorbed more slowly than in compote, juice or puree, especially because a large amount of vulnerable vitamins are lost during cooking or juicing.”

Maxime Graignic

The beach without a mattress

“If you don’t swim, you can do water activities with the sea at thigh height. A game of rackets, gymnastics or walking along the beach… The resistance of the water allows you to do sports without risk of injury, because the movements are slowed down, with gentle strength training without impact. The fun aspect makes you forget the time you spend moving, while cool water improves blood circulation and promotes calorie loss.

Walking on wet sand

“Without necessarily starting a walk, you can enjoy nature and check your number of steps on your mobile phone every evening. For sedentary people, the goal of 8,000 steps per day is a good start. If you live on the edge of the sea Wet sand is an excellent terrain, it requires effort of proprioception and strengthening of the foot. Provided you walk at least twenty minutes a day, this is the best training for people with weak knees, which also works on balance and general stability.”

To try: Ka Relax

These capsules contain two adaptogens, griffonia, which is a precursor of serotonin and bacopa, a regulator of cortisol, the stress hormone, and magnesium.

www.docteurka.com/

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