Fitness 1 - Top Reasons to Move

Physical fitness is a key determinant of health. Here is a case in three parts to help you cultivate or recover.

1. For fun
Run on all fours with a baby, hurry to catch the bus, swim in the fresh water of the lake, playing ball with the kids, dance, climb a dozen steps, take a walk after a meal, push the grocery cart, raking leaves in the fall and even brushing your teeth, it is the physical activity .

The human body like activity because it is not made ​​to live sitting and shouts his impatience often even by pain voltage. Provide a variety of opportunities to move in will be "happy body.

The physical activity can be a great source of fun! To convince and experiment must remove from his mind all the unpleasant pictures (self) which was able to associate physical effort. Gyms you down? Do not go there. You hate promiscuity? Forget aerobics. Are you bored alone? Jogging is not for you. The breath makes you panic? You can very well avoid it.

If your business 'active' give you the pleasure you win on all fronts. And when you're in shape, current activities - like taking out the trash or washing windows - are much less painful.

2. To relax
Move with gusto is a natural way to stimulate the phenomenon called " relaxation response. " Symptoms of anxiety (dry mouth, rapid heartbeat, increased blood pressure, etc..) are attributable to excessive activity of the sympathetic branch of the nervous system, called "accelerator". However, physical activity stimulates and strengthens the parasympathetic branch of the nervous system called the "brake". In the words of Dr. David Servan-Schreiber in Healing : "Since the sympathetic and parasympathetic systems are still in opposition, the more it stimulates the parasympathetic, the more it increases, like a muscle that grows, and it simply hangs events anxiety.

We also know that good nutrition helps the body to better manage the physiological reactions of stress , yet the people who make physical activity naturally tend to choose more nutritious foods.

3. For moral
Among followers of physical activity as energetic joggers, the following fact is well known: after 15 to 30 minutes of effort, the mind reaches a state slightly euphoric where thoughts are positive and even spontaneously creative. The phenomenon is due to hormones called endorphins that are released in the body during exercise. In a chapter where he explains the effect of endorphins, D r David Servan-Schreiber says that this phenomenon does not dull with time: "The more the natural mechanism of pleasure is stimulated [in this way], it seems more become sensitive. And people who exercise regularly derive more pleasure from the small things in life: their friends, their cat food, their readings, the smile of a passerby on the street.

Research shows that exercise can be as effective, if not more, than drugs to treat depression. The activity assay is important - both in the intensity, duration and frequency - too is not better than not enough. The consensus among researchers seems to be that 20 minutes moderate intensity three times a week is sufficient to obtain an effect on the part of the brain that modulates mood.

4. To lose weight
The weight is like a bank account: when is deposited (calories), it rises when removing (calories), it falls. However, our metabolism has evolved over thousands of years humans were very active, as we eat it every day, the only way to avoid weight gain is to "spend ". In fact, the more you do the exercise , the more you can eat without gaining weight. Research conducted in obese postmenopausal women showed that regular practice of moderate-intensity activity was an effective way to lose weight. Walking (at a good pace) and dance aerobics ( low-impact ) are good choices.

But there is more: the activity type aerobic (with elevated heart rate) can lose weight without being a major must reduce calorie intake, if you practice diligently. This is such a practice transforms the body "burner" while the body increases the rate at which it burns calories not only during the activity itself, but the rest of the time (depending, of course the duration and intensity of activity).

5. For pep
The conviction of being "too tired" to go walking (or skating, swimming, etc..) Is based on a misperception. Because humans have enough to eat in their fat accumulated almost inexhaustible reserve of energy , at least for engaging in low-intensity activities 13 . This kind of "fatigue" is more nervous tension, that is to say, the stress. However, the benefits of physical activity are also evident in the immediate 15 to 20 minutes of exercise just relieve stress and fatigue, and increase energy. Include simply by ensuring a better flow of oxygen, the body releases exercise of "sand in the gears" as the mental dullness and muscle tension.

6. For sex
The quality of the sex life depends mainly on the general health, the ability to relax and some cardiovascular endurance, three factors that physical activity plays an essential role. It takes energy to make love (even to want to make love) and an active lifestyle gives you energy!

When men healthy, but sedentary, start doing 1 hour of exercise 3 or 4 times a week, they report less erectile dysfunction , sexual activity more sustained and more fun. And a survey of 14 years with more than 30,000 American men found that two main factors play in maintaining good erectile function are physical activity and weight loss.

7. Not to suffer
Research shows that regular physical activity substantially reduces the risk of cardiovascular and cerebrovascular diseases, with hypertension of type 2 diabetes , of osteoporosis , of colon cancer (and possibly breast cancer and of prostate cancer ). If the most convincing data obtained so far concern the illness, we know that curative and preventive effect of physical activity is not limited to these diseases 22 . For example, several specific exercises (including strengthening the abdominal muscles) would be a good way to prevent backaches.

In addition, many existing health problems can be alleviated, or their symptoms alleviated by regular physical activity - the chronic fatigue, the fibromyalgia, the asthma , the type 2 diabetes and arthritis , including. Even the recurrence of breast cancer can be defeated by the exercise.

8. To strengthen the immune system
The exercise moderate help increase the immunity . First, improving blood circulation, it is believed that cells and other substances in the immune system can more easily circulate in the body (essential to prevent infection of a wound, for example). Also, it was observed that certain immune components are stimulated by physical activity. But beware, overtraining could have the opposite effect.

9. Healthy Aging
Research shows that half of the loss of autonomy observed from age 30 to 70 years is attributable to lifestyle sedentary and not to aging itself. The data are clear: physical activity is effective in increasing the longevity. In addition, some studies indicate that exercise regularly practiced by the elderly to help prevent the decline of immune functions.

10. Because it is not so complicated
Even a small increase in activity is accompanied by significant positive effects on health: a little is a lot. Because the physical activity may have a minimum preventive or curative effect is not as high as is necessary to improve athletic performance (but profits fade fairly quickly when activity ceases).

It was recently discovered that it is not necessary to have a continuous activity for 30 or 40 minutes, as was once believed, three 10-minute periods throughout the day provide many benefits a single period of 30 minutes. Moreover, if a minimum of 10 minutes at a time is necessary for health benefits for the long-term, short activities (climbing stairs, for example) remain effective for short-term benefits (strengthening muscles, flexibility , etc.).

Remember that all kinds of types and kinds of activities are part of what is called" physical activity "walking in commuting, activities related to work, play with children, homemaking, gardening, sports.

Synchronization of Brain Waves, What is it?

The brain is certainly an enigmatic territory, but over the last fifty years, science has elucidated some of its mysteries. Today, we not only use pharmaceuticals to intervene in its chemistry, but also various technologies to modify the physical mechanisms. Thus, simply by listening to recordings designed for this purpose or using small devices that emit light signals, like strobes, you can speed up or slow down brain waves or synchronize waves of the right hemisphere with those of the left hemisphere .

The desired effects are varied and not always orthodox scientifically: improve sleep or function immunity , overcoming shyness , learning accelerated, develop creativity , but also achieve the so-called state "not ordinary" consciousness - especially to daydreams or travel outside of the body. Note that non-ordinary does not mean artificial, but it is rather uncommon states - one could say requiring availability not compatible with our usual lifestyle.

Brain waves
In different areas of the brain, nerve runs on consistency and how rhythmic neurons are activated together (more or less) as a pulse , then calm, then activate again. Through small electrodes placed on the scalp and connected to a device called an electroencephalograph (EEG, invented in 1929), the rate of these pulses can be translated into the form of waves .

The intensity of brain activity manifested by the frequency of these waves. They are calculated in hertz (Hz) - a matching hertz ripple per second. If the graph recorded by the EEG is flat, there is no brain activity. As the waves generated by an active brain, they are divided into 4 or 5 bands, whose names come from the Greek:

Delta waves: from 0.5 to 4 Hz, those of deep sleep without dreams.

Theta: April to July Hz, those of deep relaxation , full awakening, suffering particularly by experienced meditators.

Alpha waves: 8 to 13 Hz, those of mild relaxation and quiet wakefulness.

Beta waves: 14 Hz or more, those routine activities . Strangely, the beta brain waves pass during short periods of sleep with dreaming (REM sleep), as if the dream were activities activities "routine".

Sometimes we speak of gamma waves that would fall above 30 or 35 Hz and testify a large brain activity during the process as creative or resolutions of problems . (Do not confuse with the gamma rays emitted by the nuclei of atoms.)

Note moreover that the brain is divided into two hemispheres, and in several areas, each with an important function: language areas of the body sensitivity, emotion, etc.. Regarding the hemispheres, we know they work most often in relative independence, and the left generally dominant, is the seat of logic and rational , while the right is that of creativity .

The brainwave frequency varies according to the type of activities in which we are engaged, but untrained individuals have relatively little control over them. Too much stress , for example, and the nervous system does not accept to relax: the brain waves then continue to remain in the range beta and it is impossible to find the sleep ...

On the other hand, it is argued that the best mental resources for creativity and problem solving would be in the range of theta waves, which, unfortunately, is not accessed easily.

When the brain takes the pace
Several external events can influence the rate of brain waves . Science has discovered that it is generally a resonance effect that is involved, as when a note is played on the piano vibrate in unison a guitar string. The steady beat of drums as well as Gregorian chant or rhythmic physical activities such as walking provide, in the long run this. Now, modern technology can achieve these results in no time.

Indeed, certain types of sound pulses emitted directly into the ears can induce, accelerate or slow wave frequency depending on the desired result. To improve the quality of relaxation and promote sleep, for example, "calls" the brain to slow down the rhythm of the waves, which could gradually from 14 to 4 Hz can also improve the consistency of nerve impulses neurons, resulting in the EEG by waves of greater amplitude.

All kinds of companies produce music discs playing on the principle of resonance, usually with frequencies from 3 to 8 Hz, to promote the learning and especially relaxing . It sometimes combines spoken injunctions capable of inducing hypnosis - to quit smoking, for example. One company even gave the name "Audiomedicine" (registered trademark) products like this one.

Is it subliminal messages? In principle, no. Moreover, companies generally fall a note on their products to declare that they do not contain any subliminal message may represent a psychological rape. Some people worry when even two.

Technology at the service of both hemispheres
Change the rhythm of brain waves is one thing, but to adopt the same rate by two hemispheres of the brain, it is no more, it seems. The theory is that over the hemispheres operate at the same rate, the greater the well-being . It is even believed that operation "integrated" two hemispheres promotes better mental and intellectual performance, since the logical (left brain) and creativity (right brain) then act synergistically.

One way to do this was discovered in 1973 by D r Gerald Oster, School of Medicine Mount Sinai, New York: it is called " binaural beats "(relating to both ears). When, with headphones, it sounds a frequency different in each ear, the brain adopts the rhythm of the difference between the two frequencies, if the left ear receives a frequency of 210 Hz and right, of 200 Hz, neurons of two hemispheres adopt an activity of 10 Hz, the frequency differential. This is known as the " response frequency of adoption."

Apparently, you can not play well with any frequency, but researchers at the Monroe Institute 3 , the most active company in the field of technology cerebral synchronization , say they have discovered fifty combinations that effects on the brain would be particularly beneficial. Robert Monroe, now deceased, has patented this process in 1975 and has developed a series of tools known as Hemi-Sync. The simplest are recordings in which radio signals are hidden under various sounds more or less musical. There are also more complex devices combining sound waves and visual impulses.

To facilitate sleep , for example, the differential frequency binaural beats slowly changing from 8 Hz to 2 Hz, thus favoring the passage in 40 minutes, a state of relaxation light (8 Hz) to a state of trance deep ( 2 Hz).

The Monroe Institute says on its website that its products are likely to "focus the resources of the brain, the mind and body to achieve various goals," among others: 4

activate a process of emotional growth (developing self-esteem, eliminate self-sabotage, etc.).
enhance relaxation and sleep;
increase productivity and performance mental;
generate transcendent experiences (facilitating meditation , provide access to intuition, etc.).
support during pregnancy and childbirth.

Apart from those of the Monroe Institute, many other products are available on the market, especially to promote relaxation and creativity. Synchronization of brain waves is also used in the field of motivation for both business people and athletes and for those wanting to achieve personal goals. It also speaks of " mental training "and" neurodynamics".

Therapeutic Applications in Bioenergetic Analysis

Bioenergetic analysis has been very few randomized clinical trials. The majority of written case studies are presented in the books of D r Lowen and his successors. There are also some observational studies 3 , but also descriptions of the basic concepts of the approach 4-6 . It is therefore not possible at this time to rule formally on the effectiveness of this therapy for most proposed uses.

Somatoform disorders reduce chronic. somatoform disorders are characterized by the presence of physical symptoms that can not be explained by either a medical condition or another mental disorder. It would be a way for the body to react to emotional or social problems. A clinical study on this issue was published in 2006 7 . Turkish immigrants suffering from this disease were randomly divided into two groups. Members of the first group were treated with bioenergetic analysis. Those of the other, serving as the control group, practiced gymnastics mild.

The results of bioenergy group were significantly better than those of group exercise. However, both therapies were added to existing treatments: individualized drug therapy and individual sessions or group psychotherapy. As a result, it is difficult to attribute the results observed bioenergetic analysis only, but probably the combination therapy.

In practice

Bioenergetic analysis is defined as "an approach depths." It is therefore not only to remove the symptoms, but it is designed to help a person to tame and reorganize the structure of his personality. This work usually requires several years. Some practitioners also agree to work for short periods to meet specific needs.

There are a dozen therapists in Quebec and 100 in France and Belgium. Sessions take place individually, in private practice. Make sure the therapist is accredited by the IIBA.

Training
The International Institute for Bioenergetic Analysis (IIBA) defines, manages and provides training throughout the world, in collaboration with local institutes that are members. The IIBA believes that this training is postgraduate level. The candidates must have a solid foundation in psychology, a diploma degree in a relevant discipline (psychology, social work, etc.).. Training is provided mainly by international trainers and extends over at least four years. It includes theoretical lectures, practical workshops, individual therapy sessions and supervised therapeutic practice.

The short course
Some institutes also offer courses of shorter duration for participants in the health or education who want to familiarize themselves with the grid bioenergetic understanding personality. This training gives neither certification nor right to practice as an analyst bioénergéticien.

The main umbrella organizations and trainers
- International Institute for Bioenergetic Analysis (IIAB) www.bioenergetic-therapy.com The IIBA is an international organization that brings together practitioners and coordinates practice parameters.

- European Federation for Bioenergetic Analysis-Psychotherapy www.bioenergeticanalysis.net
- Institute for Bioenergetic Analysis southern France (IAB-FS)
Belgian Society of Bioenergetic Analysis (SOBAB)
French Society for Bioenergetic Analysis (SFABE) www.analyse-bioenergetique.com

- Quebec Society of Bioenergetic Analysis (SOQAB) www.soqab.com
There are also companies or institutes in most other European countries as well as in the rest of Canada, the United States and around the world.

Books, etc..

Edith Fournier. Who's afraid of Alexander Lowen? - Travel within a therapist , Éditions de l'Homme, Canada, 1995.
For a look inside the work of Lowen.

Alexander Lowen. Spirituality body - Practice bioenergy , Editions Dangles, France, 1993.
An excellent guide for beginners to practice.

Most other books of D r Lowen have been exhausted, at least in French, and are found only in library or used bookstore. Include some titles (with the original data in brackets):
Bio-Energy , Editions France-America, Canada, 1985. ( Bioenergetics , 1975).
joy found , Editions Dangles, France, 1995. ( Joy: The Surrender to the Body and to Life , 1994).
violated body , Éditions du Jour, Canada, and Chu, France, 1977. ( The Betrayal of the Body , 1967).

Wilhelm Reich. Character Analysis , Payot, France, 1992.
Understanding the basic premises on which the analysis was based bioenergy.

Wilhelm Reich. orgasm function , L'Arche, France, 1967.
In 1927, the D r Reich caused a scandal with the publication of this book. He presents his theory on the basis of sexual energy and an amazing invention, the accumulator sexual energy, which earned him the prison where he died in 1957. After a long wait, the brilliant researcher found today citizenship, and five of his books have just been reissued by Payot, France, in paperback:

Listen little man (2002)
The emergence of sexual morality (1999 )
Ether, God and the Devil (1999)
Mass Psychology of Fascism (1998)
Reich speaks of Freud (1998).

References
Note: hypertext links to other sites are not updated continuously. It is possible that a link becomes missing. Then please use the search tools to find the desired information.

Bibliography

International Institute for Bioenergetic Analysis [Accessed 20 October 2008]. www.bioenergetic-therapy.com
Alexander Lowen. recovered Joy , Editions Dangles, France, 1995.
PubMed - National Library of Medicine . www.ncbi.nlm.nih.gov
Wilhelm Reich. Listen, little man , Editions Payot, reissue 2002 (first edition: 1948).

Notes

1. Wilhelm Reich. Listen, little man , Editions Payot, reissue 2002 (first edition: 1948).
2. Gudat Ulrich. A Therapist's Understanding of Bioenergetics , Germany, 1997. Text published on the website of the IIBA. [Accessed 20 October 2008]. www.bioenergetic therapy.com-
3. Koemeda-Lutz M, Kaschke M, et al . Evaluation of the efficacité of body-psychotherapy in out-patient settings (EEBP) Psychother Psychosom Med Psychol. December 2006, 56 (12) :480-7.
4. Lowen A. Bioenergetics. An interview with Dr. Alexander Lowen of New York. Interview by M. Carafa. Psichiatr Minerva . 1979, 20 (2): viii-xi.
5. Royer D. Bioenergetic analysis. Bioenergetic analysis. Sante Ment Que. 1977, 2 (1) :13-30.
6. P. Lebrun Neo-Reichian therapy. Reichian therapy Neo. Sante Ment Que. 1977, 2 (2) :103-9.
7. Nickel M, Cangoez B, et al. Bioenergetic exercises in inpatient treatment of Turkish immigrants with chronic somatoform disorders: a randomized, controlled study. Bioenergetic exercises in inpatient treatment of Turkish immigrants with chronic somatoform disorders: a randomized, controlled study. J Psychosom Res . 2006, 61 (4) :507-13.

Bioenergetic Analysis

For further information, you can consult the record Psychotherapy . You will find an overview of many psychotherapeutic approaches - including a painting guide to help you choose the most appropriate - and a presentation on the success factors of therapy.

Presentation

The term "bioenergetic analysis" means a form of psychotherapy developed in the United States by Alexander Lowen, the middle of the XX th century, which combines verbal and body work. It is sometimes called "bioenergy", but this term can be confusing because it is also used in other contexts.

Bioenergetic analysis considers the person as a "psychosomatic unity" what happens in the body also takes place in the mind, and vice versa. To understand the approach, we must first talk about Wilhelm Reich, a physician and former disciple of Freud, forced into exile in the United States by the Nazis.

He was the first, in 1930, introducing the concept of "unconscious body" and try to recognize the traces physical pain resulting psychic . Muscle contractions caused by our emotions, he said, leading to the formation of a "character armor" that aims to protect us from suffering, but also has the effect of preventing the flow of energy. The "emotional paralysis," he wrote at the end of his life: "You do not know what to pick up and, you know neither sell nor give, because the fundamental attitude of your body is that of restraint, and the refusal Despite thou art seized of panic when you feel the original movement of Love and Don Self 1 . '

For two years, psychiatrists and Pierrakos John Alexander Lowen, ex-patients and students Reich, continued this work to develop a therapeutic method using physical intervention further recommended that the Reich. They also gave more space to the analysis of personal history. In the late 1950s, they founded together Clinical Research Institute, which later became the International Institute for Bioenergetic Analysis (IIBA).

Fairly quickly, Pierrakos took another way to design therapy known as primordial energies ( Core Energetics ), but the two men remained in contact. Lowen, for its part, has always continued to explore the bioenergetic analysis and teaching. He has written extensively on this subject and his books - including a dozen French - were very popular in the 1970s with a young population open to psychic explorations. It is now regarded as the true father of this approach.

Alexander Lowen IIBA chaired until 1996, at the age of 86 years. Today, the institute is run by therapists intensely involved in their practice. It remains open to the discoveries of psychology and continues to evolve the approach.

Bioenergetic analysis was initially designed to treat people with serious psychiatric problems such as neurosis and problems of depression , of anxiety or sexual or relational. Thanks to its bodily, it would also be appropriate for the treatment of personality disorders (such as narcissism) and diseases of psychosomatic origin. Healthy people can find a way through a crisis, to explore their emotional life and release their potential joy and creativity.

Release the body and emotions
All humans experience conflict, lack of affection, lack of understanding, handling and other difficult situations inherent in interpersonal relationships. Children are protected from these painful experiences through psychological processes such as denial or suppression. They also use physiological mechanisms such as muscle contraction, limiting the mobility of joints. Reich had identified seven "rings tension": the eye, the mouth, the neck, the chest, the diaphragm, the abdominal and pelvis. When the contractions are frequently repeated (programmed reflex), they become chronic and fall deeply in the attitude of the body.

The analyst bioénergéticien attaches great importance to the bodily expressions, such as breathing, posture, tone of voice and the rhythm of it. These physical characteristics he reveal the structure of the defense system of a person and the type of existential struggle it leads. Body work they undertake is to first develop attention to sensations. Then, with particular breathing exercises, postures, movements and pressures manual therapist, it promotes awareness of old become chronic muscle tension. The goal is to discover the defenses we built as a child to face difficult situations and to relax and to redevelop.

Adopting positions that generate tensions - lying on his back on a large ball, chest open and clear, for example, or through some vigorous exercises may cause shouts, tears and anger - it creates conditions for d intense emotional release. It is at the same time, to recover all the energy that was somehow "occupied" to hide and keep these emotions.

As for the verbal portion, it stems from roots psychoanalytic approach (Freud, Reich, Lowen): the practitioner there is analytical work to help the person to connect his words to his body language and his personal history. The goal is to help the person to live with his emotions, considered the "spontaneous movements of the body."

The concept of "energy" is not abstract or symbolic: it is the production of energy through respiration and metabolism, and discharge energy in motion. Energy processes are spontaneous manifestations of life. More life happens to occur in a person, it has more energy. At the opposite, stiffness and chronic tension prevent these events and, in turn, reduce energy. However, the amount of energy a person has and the way she uses determine how it can deal with the situations of life. Bioénergique analysis also highlights the "rootedness" ( grounding ), a condition where the person feels in contact with his feet, his legs and ground support. This necessarily leads to a better contact with self and reality.

The bioenergetic analysis tools can adapt to everyone's processes. When necessary, the practitioner knows how to help people deal with intense emotional reactions, but the work can also be done smoothly.

The Choice of Base in Food

It may be advantageous to better understand some of the elements and processes involved in nutrition to make more informed choices. Thus, we first divide the food into three broad categories: Basic

The nutrients . These are all nutrients that the body absorbs and uses for its normal operation. Food nutrients become under the action of digestive juices, they are generally classified into two groups: micronutrients (vitamins and minerals) and macronutrients (proteins, carbohydrates, fats and alcohols). The primary role of protein is to be the base material that makes up the physical structure of the body, while carbohydrates and lipids (fats) are most likely energy: fuel. For more details, see The nutrient chemistry .

The empty calories . These are many foods that contain little or no micronutrients because they were lost during refining (sweet and savory treats, white rice), or have a high content of saturated fats or refined sugars (food empty, cakes).

Antinutrients . Known as any substance that may impair the absorption of nutrients or to be processed by the body requires more nutrients it provides. Here are a few: food additives (colorings, sulfites, nitrates, etc..), Hydrogenated oils, pesticides, toxic molecules generated by frying or barbecuing, drinking (beyond a certain amount), coffee and tea (when taken with meals). Drugs, cigarette smoke, fumes of carbon dioxide, etc.. also act as antinutrients.

Clearly it is better to focus on nutrients ... But compose menus for each nutrient required in the desired proportions and can become a very laborious business. Fortunately, it is possible to simplify life, among others by following a few basic principles.

The basic principles
The vast majority of experts in diet , whether or not environmental official, agreed on a number of principles that can guide us. For most people with no health problems, make some adjustments to his eating habits - to better reflect these principles - may already lead to a significant improvement.

Balanced meals . The idea is to choose their food in different food groups: fruits and vegetables (half the plate), cereal products (a quarter of the plate), meat and alternatives (one quarter ), to which we add a contribution of calcium , consuming dairy products, for example. Thus, your meal will contain:

- a healthy dose of carbohydrates : whole grains and various flours and whole stone ground are preferable
- enough protein: protein from legumes (soybeans, lentils, beans, peas chickpeas, etc..) and fish should be preferred;
- low in fat (fat) it is particularly important to choose the RIGHT fats, like those found in seeds and nuts , and the oils plant, ideally pressed cold ( olive and canola , for example).
An example of a relatively simple fix to achieve a better balance: the Western diet is generally deficient in vegetables and fruits, you can get into the habit of systematic double portion of vegetables served at lunch and dinner to eat a fruit or 1 hour before the evening meal.

A varied diet . To achieve the necessary range of nutrients, not only must eat every day foods from each food group, but many foods in each group. Most people could, for example, make better use of the group "cereal products" which, in addition to bread wheat , the rice and pasta, crackers also includes rye flour, kamut, the pies millet or to barley , cornmeal, oatmeal for oatmeal , cereal quinoa and more. Just the act of placing rice white rice (or half and half) is an improvement.

Fresh food and good quality . This means first of all to avoid foods "denatured" such as sweets and savory, baked goods and many industrial frozen prepared meals. It may also, to the extent possible, choose organic and freshly picked vegetables (frozen vegetables are better than those who have stayed too long in the fridge), and organic meats.

Reasonable amount. Excess weight is statistically and undeniably linked to a host of diseases and reduced life expectancy. In addition, preliminary research on animals show that slightly under-calorie diet (without nutrient deficiency) maintained in the long term may help prevent certain cancers 2 and increase longevity 3 . An example of adjustment: reduce systematically quarter or third portions of foods high in calories (pasta and rice, for example) and replace them with a nutritious and low in calories, like a vegetable.

Tasty food. This is the flavor that first determines our food choices 4 and testimonies are unanimous: if so many people give up the diet program which is ideal however, is that it gives them no pleasure. However, the high content of salt, sugar and fat in processed foods seems to be increasingly popular and is, in youth, becoming the norm. To counteract the attraction of these dishes "over-savorisés" must afford the healthy foods that you particularly like and prepare them so tasty - using, for example, several herbs are a good source of nutrients ...

To go further

These basic principles are pretty much close to those of most food guides official Western countries. One can of course adapt to each particular case or favor one approach or a specific diet.

Thus, in the sheet Special Diet: Cancer , we propose a food program originally designed for people with cancer, but could be very beneficial for the general population. It is as follows:

- Limit consumption of red meats.
- Adopt a diet semi-vegetarian.
- Limit excess salt and smoked foods.
- Avoid excess fat.
- Please see the form for more details.

And supplements?
In principle, the medical community does not endorse supplements and affirms that " balanced diet "should provide all the nutrients needed to maintain health. In practice, this is much less obvious.

Agree that it is often difficult to get all the nutrients required: because certain food groups are not part of our eating habits, for family reasons or because of cultural bias or supply problems. In addition, we may have a higher need for certain nutrients, because of our lifestyle, our intensity physical activity a health problem or factors "antinutrionnels" as stress - and would be unthinkable, for example, consume 8 grapefruits or 20 cloves of garlic per day.

In many cases, it can be convenient to use dietary supplements to complement what we can not get the food or nutrient get a dose greater than the dose normally required. The vast majority of nutrients are available in concentrated form.