Tout dans la vie est une question d'équilibre d'où la nécessité de garder un esprit sain dans un corps sain.


Everything in life is a matter of balance therefore one needs to keep a healthy mind in a healthy body.


E. do REGO

Thursday, May 24, 2012

Some Amazing Facts of Almond .... check this out !

'Cholesterol Regulation is one of the most known benefits of Almonds'.
Ninety percent of the fat in almonds is unsaturated fat, and frequent consumption, as a result, could help lower blood cholesterol levels.

You can eat almonds directly, preferably eat it empty stomach to ensure absorption of their nutrients. You can soak them in water overnight and eat in the morning. You can also garnish various dishes with crushed almonds.

Almonds are high in protein, fiber, calcium, magnesium, potassium, Copper, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure.

Total Benefits :

- Growth of Brain : Almond induces high intellectual level and has been considered as an essential food item for growing children.

- Good for heart: Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases.

- Skin care
- Regulates blood pressure
- Prevention of cancer
-Protection against diabetes
- Good in pregnancy:
- Weight loss
- Prevention of constipation
- Boosts energy

10 Benefits of Lemon Water for Health


1. Good for stomach
Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

2. Excellent for Skin Care
Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

3. Aids in Dental Care
Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

4. Cures Throat Infections
Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.

5. Good for Weight Loss
One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

6. Controls High Blood Pressure
Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

7. Assist in curing Respiratory Disorders
Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.

8. Good for treating Rheumatism
Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.

9. Reduces Fever
Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.

10. Acts as a blood purifier
The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.

STROKE: Remember The 1st Three Letters... S.T..R ...

You can Save someone's life by sharing this.

STROKE: Remember The 1st Three Letters... S.T..R ...
My friend sent this to me ...and encouraged me to post it and spread the word. I agree. If everyone can remember something this simple, we could save some folks.

During a party, a friend stumbled and took a little fall - she assured everyone that she was fine and just tripped over a brick because of her new shoes. (they offered to call ambulance)

They got her cleaned up and got her a new plate of food - while she appeared a bit shaken up, Ingrid went about enjoying herself the rest of the evening. Ingrid's husband called later telling everyone that his wife had been taken to the hospital - (at 6:00pm , Ingrid passed away.)
She had suffered a stroke at the party . Had they known how to identify the signs of a stroke, perhaps Ingrid would be with us today.

Some don't die. They end up in a helpless, hopeless condition instead. It only takes a minute to read this...


A neurologist says that if he can get to a stroke victim within 3 hours he can totally reverse the effects of a stroke...totally. He said the trick was getting a stroke recognized, diagnosed, and then getting the patient medically cared for within 3 hours, which is tough.


Remember the '3' steps, STR . Read and Learn!
Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster.
The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say a bystander can recognize a stroke by asking three simple questions :

S * Ask the individual to SMILE ..
T * = TALK. Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (eg 'It is sunny out today').
R * Ask him or her to RAISE BOTH ARMS .

If he or she has trouble with ANY ONE of these tasks, call the ambulance and describe the symptoms to the dispatcher.

NOTE : Another 'sign' of a stroke is
1. Ask the person to 'stick' out their tongue.
2. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke.

A prominent cardiologist says if everyone who gets this status shares it; you can bet that at least one life will be saved......

Tips to Take Control of Your Weight

Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it's just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!

1. Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.

2. Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.

3. Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.

4. Publicize your intentions. Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!

5. Create a food schedule. Plan your day so that you’re eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.

6. Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn't go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don't hurt yourself!

7. Choose your snacks wisely. Put down the Lays and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.

8. Lifestyle. Remember, it's not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make


Posted by angiemabute in food, health.

The human body was never meant to consume rice! You see, our genes have
hardly changed in more than 30,000 years. However, our food choices and
lifestyle have changed dramatically. The caveman would hardly recognize
our food or way of life.

Caveman food was never cooked as fire was not yet tamed. Thus, he ate
only those foods that he can eat without treatment with or by fire. He
ate fruits, vegetables, fish, eggs, nuts and meat. Yes, even meat. You
can even eat meat raw if you were starving in the forest. You have the
necessary enzymes to digest meat.

However, rice - like wheat and corn - cannot be eaten raw. It must be
cooked. Even if you were starving in the desert, you cannot eat rice in
the raw form. This is because we do not have the system of enzymes to
break rice down. We were never meant to eat rice. To make matters
we not only eat rice, but also make it the bulk of our food.

In some parts of Asia , rice forms up to 85% of the plate. Even if we
take rice, let's keep it to a minimum. Remember, it is only for our
tongue... not our body. Actually, rice and other grains like wheat and
corn are actually worse than sugar. There are many reasons:

Rice becomes sugar - lots of it!
This is a fact that no nutritionist can deny: rice is chemically no
different form sugar. One bowl of cooked rice is the caloric equivalent
of 10 teaspoons of sugar. This does not matter whether the rice is
white, brown or herbal rice. Brown rice is richer in fibre, some B
vitamins and minerals... but it is still the caloric equal of 10
teaspoons of sugar. To get the same 10 teaspoons of sugar, we need to
consume lots of kangkong... 10 bowls of it.

Rice is digested to become sugar.
Rice can be digested only when it is thoroughly cooked. However, when
thoroughly cooked, it becomes sugar and spikes circulating blood sugar
within half an hour... almost as quickly as it would if we took a sugar
candy. Rice is very low in the "rainbow of anti-oxidants" .
This complete anti-oxidant rainbow is necessary for the effective and
safe utilization of sugar. Fruits come with a sugar called fructose.
However, they are not empty calories as the fruit is packed with a
host of other nutrients that help its proper assimilation and

Rice has no fibre.
The fibre of the kangkong fills us up long before our blood sugar
spikes. This is because the fibre bulks and fills up our stomach. Since
white rice has no fibre, we end up eating lots of "calorie dense" food
before we get filled up. Brown rice has more fibre but still contains
the same amount of sugar.

Rice is tasteless.
Sugar is sweet. There is only so much that we can eat at one sitting.
How many teaspoons of sugar can we eat before we feel like throwing up?
Could you imagine eating 10 teaspoons of sugar in one seating?

Rice is always the main part of the meal.
While sugar may fill our dessert or sweeten our coffee, it will never
the main part of any meal. We could eat maybe two to three teaspoons of
sugar at one meal. However, we could easily eat the equal value of two
to three bowls (20 - 30 teaspoons) of sugar in one meal. I am always
amused when I see someone eat sometimes five bowls of rice (equals 50
teaspoons of sugar) and then asks fo tea or coffee without sugar!

There is no real "built in" mechanism for us to prevent over-eating of
How much kangkong can we eat? How much fried chicken? How much steamed
fish? Think about that! In one seating, we cannot take lots of chicken,
fish or cucumber, but we can take lots of rice. Eating rice causes us
eat more salt.
As rice is tasteless, we tend to consume more salt... another villain
when it comes to high blood pressure control. We tend to take more
that has salt to help flavor the rice. We also tend to consume more
ketchup and soy sauce which are also rich in salt.

Eating rice causes us to drink less water.
The more rice we eat, the less water we will drink as there is no
mechanism to prevent the over-eating of rice. Rice, wheat and corn come
hidden in our daily food. As rice is tasteless, it tends to end up in
other foods that serve as rice substitutes. .. like rice flour, noodles
and bread. We tend to eat the hidden forms which still get digested
sugar. Rice, even when cooked, is difficult to digest.

Can't eat raw rice? Try eating rice half cooked. Contrary to popular
belief, rice is very difficult to digest. It is "heavy stuff". If you
have problems with digestion, try skipping rice for a few days. You
be amazed at how the problem will just go away.

Rice prevents the absorption of several vitamins and minerals.
Rice when taken in bulk will reduce the absorption of vital nutrients
like zinc, iron and the B vitamins.

Are you a rice addict?
Going riceless may not be easy, but we can still go riceless. Eating
less rice could be a lot easier than we think. Here are some strategies
that we can pursue in our quest to eat less rice:

1. Eat less rice - Cut your rice by half. Barry Sears, author of the
Zone Diet, advises "eating rice like spice". Instead, increase your
fruits & vegetables intake.

2. Take more lean meats and fish.

3. You can even take more eggs and nuts. Have "riceless" meals. Take no
rice or wheat at say, breakfast. Go for eggs instead.

4. Go on "riceless" days - Go "western" once a week. Take no rice and
breads for one day every week! That can't be too difficult. Appreciate
the richness of your food. Go for taste, colors and smells. Make eating
a culinary delight. Enjoy your food in the original flavors.

5. Avoid the salt shaker or ketchup. You will automatically eat less

6. Eat your fruit dessert before your meals . The fibre-rich fruits
"bulk up" in your stomach. Thus, you will eat less rice and more

Orange Juice Health Benefits

1. Drinking a glass of orange juice a day can keep the doctor away. Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system. So, you will be less likely to catch various illnesses, such as colds or the flu. 

2. Various medical studies show that orange juice may help lower both cholesterol levels and blood pressure levels, which are two very common problems among middle aged men and women.

3. Orange juice is thought to be very high in antioxidants. What this means is that this yummy juice may help prevent various forms of cancer, including breast cancer and prostate cancer.

4. Fairly large amounts of potassium, which is an essential nutrient for the body, can be found in orange juice.

5. Studies have shown that orange juice can help reduce the risk of heart disease, which is because it can help improve circulation.

6. Orange juice contains Folate, which plays a major role in the reproduction of new cells and can help with the healing process.

7. Research has shown that orange juice has anti-inflammatory properties. If you experience a lot of arthritis-related pain, orange juice may really help relieve it.

8. Due to the antioxidants found in orange juice, many people believe that drinking it on a regular basis may help aid in weight loss. Of course, with all of the other health benefits that orange juice has to offer, it is probably a good note to not drink the juice simply due to weight loss reasons, as it may or may not be effective.

8 fruits to beat the summer heat

Cucumber flesh is mainly composed of water , vitamin C
and caffeic acid, that helps to soothe skin irritations and
reduces swelling.

>Tomato sauce:
Tomato sauces contain about 90% of water. 1/2 cup serving of tomato sauce contains 50 calories and no fat.

Eggplants are considered as the
weight loss food.They are an excellent source of fiber and
water and are low in calories .It’s
spongy texture absorbs lot of oil
and as a result, negate the calorie

Watermelon has the combination
of salts, minerals and natural sugars that helps in the
hydrationamong people more
effectively than water or even sports drinks.

This fruit is packed with bromelain, with potent anti-
inflammatory powers.It also
reduces the pain med.

>Apples:This fruit is called as the
super food that has been linked
to lowercholesterol levels, weight
loss and hence prevents cardiovascular disease, asthma,
diabetes, and even certain cancers.

This fruit contains 96% of water,
and also a combination of mineral salts, amino acids and vitamins
that helps to hydrate your body
twice as effectively as a glass of water.

Mangoes contains 135 calories and they’re a good source of
vitamins A, B6, and C, plus fiber.

Tuesday, May 22, 2012

Build A Better Body: 4 Weeks To A Stronger Core

By Martin Rooney

Photo Credit Martin Rooney
Photo Credit Martin Rooney

Charles Poliquin's Blog - Fifty Fat Loss Tips

Fat loss tips.  Mary-Pier Gaudet.1.    Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench press, chin-ups, and Olympic lifts.

2.    Avoid isolation, single-joint lifts 
such as bicep or leg curls unless you have unlimited training time.

3.    Use very short rest periods (10 to 60 seconds) 
to trigger the greatest growth hormone response.

4.     Vary the tempo of lifting phases and rest periods 
to provide new stimulus for the body to adapt.

5.    To get lean fast, use a hypertrophy-type protocol 
(8 to 12 reps, more than 3 sets, 70 to 85 percent 1RM load).

6.    Use a longer time under tension to burn more energy and increase postexercise oxygen consumption
—try a 4-second eccentric and 1-second concentric phase.

7.    Train to create an anabolic response. 
Increasing growth hormone is the priority because of its significant lipolytic (fat burning) effects.

8.    Perform circuit training with little rest between sets
 for maximal growth hormone response.

9.    For gradual fat loss over a longer period, include strength cycles that favor testosterone release with heavier loads 
(up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets.

10.    Work harder. 
If you’re not getting results, you’re not working hard enough.

11.    Give priority to training the anaerobic energy system 
over the aerobic system when strength training and conditioning.

12.    Do high-intensity sprint intervals for conditioning. 
Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, 4 minutes rest.

13.    Be as active as possible in daily life. 
Move more: Take regular brisk walks during the day, always take the stairs, park far away in any parking lot, or do your own yard work.

14.    Do relaxing physical activity 
instead of sitting in front of a screen: yoga, stretching, foam rolling, martial arts, or walking mediation.

15.    Eliminate all processed foods from your diet
—don’t eat them ever.

16.    Eliminate all trans-fats from your diet 
such as margarine and shortening—they MUST be removed from the diet.

17.    Don’t avoid fat. 
Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.

18.     Eat smart fat, 
favoring the omega-3 fats that come from fish and wild meats.

19.    Take fish oil to boost omega-3 fat intake 
and ensure your omega-3 to omega-6 fat intake is balanced.

20.    Eat a diet with high-quality protein
organic meats will provide the largest “bang for your buck” protein.

21.    Eliminate wheat and avoid grains 
in favor of vegetables.

22.    Raise resting metabolic rate 
(the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 25 percent of the diet coming from high-quality protein.

23.    Eliminate all high-glycemic carbs
 and eat only low-glycemic vegetables and berries.

24.    Eat an antioxidant-rich diet to prevent inflammation, 
which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.

25.    Non-green veggies that help you lose fat 
are colored peppers, eggplant, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.

26.    Drink a lot of water 
(at LEAST 3 liters a day) to stay hydrated and help detox the body.

27.    Avoid alcohol, juice, soda, and sports drinks. 
Stick to water, tea, and coffee.

28.    For a radical approach, eliminate all alcohol. 
If alcohol can’t be eliminated, Sardinian and Spanish red wines are the best worst option.

29.    Try acupuncture—
studies have shown it can aid in treating obesity.

30.    Make sure your vitamin D level is over 40 ng/ml.
 Take vitamin D if not.

31.    Take a probiotic 
to improve your gut health.

32.    Make sure your magnesium level is up to par. 
Scientists suggest 500 mg of magnesium a day.

33.    Take a liquid zinc test to see if you can taste zinc. 
If not, you are deficient and should take zinc to speed fat loss.

34.    Don’t buy cheap, poor quality supplements 
because they will do more harm than good if they are tainted with heavy metals or pollutants.

35.    Take B vitamins, especially if you eat a high-protein diet or take BCAAs 
because the extra amino acids take away from the pool of available B vitamins need for detox.

36.    Drink coffee or take caffeine before workouts to increase fat burning 
and work capacity—research shows we will self-select heavier loads if we take caffeine before training.

37.    Drink organic green tea 
to elevate fat burning and aid in detoxifying the body.

38.    Take carnitine 
to help the body use fat for fuel and increase time to exhaustion when training hard.

39.    Take the amino acid taurine 
because it lowers the stress hormone cortisol and helps the body digest fat.

40.    Take R-form alpha lipoic acid 
because it supports detox and recovery from training.

41.    Use the herb fenugreek with meals 
to improve insulin sensitivity and energy use.

42.    Remove body piercings to lose fat fast
especially belly piercings.

43.    Limit fructose in the diet 
because it gets in the way of losing belly fat.

44.    Never eat fructose before workouts 
because it blunts fat burning and lowers metabolic rate.

45.    Avoid milk before workouts 
because it is very “insulinotropic,” meaning it causes persistently high insulin levels that make you burn less energy.

46.    Don’t drink caffeine after workouts 
because it may raise cortisol at the point where you need to clear it for the best fat-burning and recovery effect.

47.    Eat high-quality protein for breakfast
Avoid cereal and all processed foods.

48.    Eliminate all sugar from your diet.
 It’s way more trouble than it’s worth if you want to lose fat.

49.    Make an effort to get enough sleep.
 An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition.

50.    Know that you have complete control over what you put in your mouth. 
No one ever ate anything by accident. 

Monday, May 21, 2012

A Sure-fire Way to Learn the Snatch

A Sure-fire Way to Learn the Snatch
Is there an exercise that can improve power, strength, dynamic flexibility, agility, balance, coordination, and overall athleticism, all while helping your deadlift and even adding thickness to your traps?
There sure is. Enter the snatch.
Power is "speed plus strength" and there's nothing like Olympic style weight lifting to build this type of explosive athleticism. The development of the coordinated triple extension also has great transfer to athletic performance, so any lifter would be foolish not to include this in their program.
Unfortunately, some coaches and athletes shy away from the snatch out of fear of injury or due to a lack of knowledge or technique. It does take time and effort to learn these lifts, but the payoff is well worth it.

Some Lingo First

Snatch. Implies the bar is lifted off the floor and received in the bottom of an overhead squat.
Pocket Snatch. The bar is lifted off the floor with a snatch grip in front of the hips. The knees jut forward, but the torso remains behind the bar. The bar is then explosively pulled into the overhead position. The body can receive the bar in a full or quarter squat.
Power Snatch. The bar is lifted off the floor and received in a quarter squat overhead.
Hang Power Snatch. Implies the bar starts in front of the hips and is slid down below or just above the knees and is received in a quarter squat.

Olympic Lifting Shoes & The Hook Grip

O-shoes are the preferred footwear for the snatch as they provide a rigid platform to drive your feet into. The raised heel creates a slight anterior weight shift that allows for optimal balance during the snatch and clean lifts.
The hook grip takes a while to get used to, but it allows for more weight to be held in the long run. Initially it sucks, but you'll just have to grow a pair and get used to it.
To hook grip, grab the bar with an overhand grip; wrap your thumb around the underside of the bar, and then hook your fingers around your thumb.

Pulling Stance, Squat Stance & Snatch Grip

When performing the pull, the feet should be roughly hip-width apart – let's call this pulling stance. The landing position, which we'll call squat stance, should have your feet slightly wider than the pulling stance to allow for optimal balance when receiving the bar in a quarter or full squat.
Practice quickly maneuvering from the pulling stance to landing stance with this drill: stand in the pulling stance, lift your feet off the ground a minimal amount and land in squat stance while dropping into a quarter squat. Don't jump, just leave the ground and slide the feet out quickly.
Check out the video below:

Find your snatch grip by holding a bar with a double overhand grip. Slide your hands out until the bar rests at your hip-crease. Test this by flexing your hip. This position is an appropriate snatch grip to start with – slight alterations can be made later if needed.

The Pocket

I learned the term pocket position from S&C Coach Eric Drinkwater. With your snatch grip and your feet in the pulling stance, slightly push your knees forward, but keep your torso upright and behind the bar.
 It's the position that you'll always go into at the top of the second pull. Learn and own this position. The only time the torso will be behind the bar during the snatch is at this moment.

Warm Up

Working on thoracic and shoulder mobility in your warm-up will help you achieve a nice snatch. Loosening up your hips will also do your snatch justice.
T-Spine Roll Out Over Foam Roller. Gently roll up and down the length of your thoracic spine over a foam roller. Support your head while gently driving your chin downward. Flare out your elbows while you try to stretch your chest and front shoulders. Go up and down 10-15 times.
A Sure-fire Way to Learn the Snatch
Sit-to-Stand with T-Spine Extension and Rotation. This drill is great for improving mobility for the overhead squat.
Stand with your feet just wider than hip-width apart. Bend over, round your back, soften your knees, and touch your toes. Push your knees to the outside of your arms, keep your heels flat and actively pull yourself "into the hole." Keep your knees pushed out and drive your chest upward while driving your hips ass-to-grass. Try to maintain a neutral spine while opening the chest.
A Sure-fire Way to Learn the Snatch
Reach for the sky with one arm while rotating through your t-spine. Drive your thumb back and hold for a few seconds. Return the arm down and switch sides. Return that arm down and now bring both arms overhead. Push your knees out and chest upward while fully flexing your shoulders. Stand up, fold over and repeat. Perform 10 reps.
A Sure-fire Way to Learn the Snatch
Shoulder Dislocations. Hold a stick with a snatch grip and bring the stick overhead and behind your body without bending your elbows. If your shoulders are too tight, start with a wider grip and slowly move your hands inward to your snatch grip as your shoulders start to warm up. Perform 15 reps before going into the barbell movement prep.
A Sure-fire Way to Learn the Snatch

Barbell Complex Movement Prep

Perform 3-5 reps of the following exercises and perform 2-3 sets at the beginning of each workout. The more practice, the better!

Romanian Deadlift. With your snatch grip in your pulling stance, soften your knees and push your hips back while you hinge forward. Keep the bar close, your back tight, and shoulders set. Poke your chin forward and finish with the bar slightly below your knees.
High Snatch Pull. Slide the bar down your thighs to the top of your knees. Poke your chin forward and keep your back tight, chest out, and shoulders set, as in the Romanian deadlift. Snap your hips forward as you jump. Let your shoulders shrug and let your arms bend. Let your elbows drive up as your body goes into the scarecrow position.
Muscle Snatch. Perform the high snatch pull, but this time, let the bar continue upward and extend your arms to lock the bar overhead.
Overhead Squat. Finish your last muscle snatch and move your feet to squat stance. Perform deep ass-to-grass overhead squats. Keep the arms locked and keep the bar just behind your ears. Pull the bar apart to create stability in your shoulders.
Heaving Snatch Balance. Place the bar on your upper back and stand in pulling stance. Push your knees forward (dip) and drive the bar upward, all while transitioning into the squat stance and dropping into an overhead squat. Stick the landing and stay tight. Now perform an overhead squat from this position. Return the bar to the back and move your feet back to pulling stance.

Top Down Approach Snatch Progression

A Sure-fire Way to Learn the Snatch
This is a modified progression Coach Glenn Pendlay recommends to beginners. If you're an athlete and don't plan on competing in weight lifting, .
Not receiving the bar in a full overhead squat requires you to pull more explosively, plus it doesn't require as much technique as the full snatch. But if you're up for a challenge, you can progress to the full-blown snatch.
Pocket Power Snatch. This variation teaches you to be behind the bar at the top of your second pull. Grab a weighted bar with a snatch grip. With your feet in pulling stance, set your shoulders. Push your knees forward slightly and keep your torso behind the bar.
Pull explosively as if doing a high pull and keep the bar in tight. Receive the bar locked overhead as you pull yourself under the bar into a quarter squat.

Pocket Power Snatch to Overhead Squat. This combination exercise will teach you how to support more weight overhead while performing an overhead squat. It will also teach you to explode the bar upward while pulling yourself underneath it fast.
Add a little more weight to the bar and perform a pocket power snatch. Instead of standing after receiving the bar, perform an overhead squat.
Pocket Snatch. Set yourself up just like the pocket power snatch. This time, you'll receive the bar locked overhead in the bottom of the squat. Stay tight at the bottom and feel like you're pulling the bar apart. Drive out of the hole and finish with your feet together.

Hang Power Snatch (above knee). In this progression, you'll form the "bow & arrow" made famous by coach Dan John. Grab the bar with a snatch grip with your feet in pulling stance. Puff your chest out and start to hinge forward. Push the bar into your thighs so it drags on your shorts – this tightens the lats and keeps the bar close to the seat of power. Keep your chest over the bar and stop above your knees.
From this position, push your knees forward while extending your hips. Your torso will rise quickly. You want to achieve the pocket position before going into the scarecrow position.
Keep the arms straight until the shoulders shrug. As Glenn Pendlay says, the power stops once your elbows bend. Receive the bar overhead with locked arms in a quarter squat.

Hang Power Snatch (below knee). In this progression, perform the steps as in the hang power snatch (above knee), but this time, transition the bar just below the knees. Stay tight in your torso and push your hips way back. Keep your shoulders set and the bar in close.
Push the floor away, drag the bar up your shorts and find the pocket position. Explosively pull upward and receive the bar with your arms locked out overhead in a quarter squat.
Power Snatch. The snatch off the floor includes the first pull, otherwise known as a snatch grip deadlift. Set up in pulling stance with a snatch grip. Keep your shoulders well over the bar. Do not pull the bar fast off the floor. Picture yourself accelerating the bar off the floor into the racked position.
As you start to move the bar off the floor, extend your knees but keep a constant torso angle until the bar passes the transition zone around your knees.
From here, you're familiar with the movement from practicing the hang power snatch (below knee). Drag the bar up your shorts, find the pocket position and boom – the bar sails upward as you pull yourself under the bar.
Receive the bar with locked arms overhead in a quarter squat. Stand up and finish with your feet together.

Snatch. Finally! Perform the same movements as in the power snatch, except this time, pull yourself under the bar and receive it with locked arms in a deep squat. Stand and finish with your feet together.
Congrats, you just did your first snatch. We always remember our first time.

Bar Drills

Use these as assistance lifts to the snatch. Work on your snatch at the beginning of your workouts, followed by one of these bar drills. Keep the sets and reps around 3-5.

Press Behind Neck – Snatch Grip

This exercise develops balance and coordination while supporting weight overhead. It also develops the flexibility required in the shoulders for a good snatch.
Start with the bar on your back with a snatch grip. Stay tight and tall. Take a breath of air and press the bar up. Hold the lockout position for one second and carefully return the bar to your back.

Pressing Snatch Balance

This exercise develops coordination, balance, and strength. With a snatch grip and your feet in squat stance, simultaneously press the bar overhead while pulling yourself into a squat. When you reach the bottom of the squat, the bar should've just been locked out. Now perform an overhead squat. Return the bar to the back and repeat.

Heaving Snatch Balance

This is the same exercise described above in the bar movement prep, but with weight. Don't worry about how much weight is on the bar. Focus on speed of execution, timing, coordination, and balance. Leave your ego at the door and own this exercise. As S&C Coach Matt Wichlinski says, this is yourmoneymaker.

Wrap Up

A Sure-fire Way to Learn the Snatch
These movements are skills that will require practice and patience. Perform the barbell complex movement prep in every warm up, even if you're not snatching. More volume throughout the week will engrain the timing and movement patterns necessary for an effective snatch.
After your dynamic warm up, t-spine and shoulder mobility work, and barbell complex movement prep, choose a snatch variation to work on.
For example, one day work on pocket power snatches to overhead squats. On a different day, work on power snatches. Keep the sets and reps around 3-5 for both. One rep every-minute-on-the-minute is also a great way to get in volume and practice.
I like doing one-rep-every-minute-on-the-minute for 10-15 minutes, but sometimes I'll do 20-25 minutes. Have fun with it and be creative.
Afterwards, work on one of your bar drill assistance moves and call it a day.
Time to work.

Friday, May 11, 2012

Problèmes de poids : recommandations alimentaires et menus pour maigrir

Problèmes de poids : recommandations alimentaires et menus pour maigrir

Problèmes de poids - obésité et embonpoint : prendre de nouvelles habitudes de vie dans la 1re partie de la diète spéciale Problèmes de poids – obésité et embonpoint.

Recommandations alimentaires et trucs pour maigrir

Voici des recommandations sur les meilleurs choix alimentaires à faire pour que le processus de perte de poids se poursuive et que vous atteigniez et mainteniez un poids plus santé.
La règle la plus importante demeure de manger seulement quand vous avez faim et d’arrêter de manger quand vous êtes rassasié, sans égard à la qualité des aliments choisis.
Ces recommandations :
  • tiennent compte du concept de la densité énergétique;
  • devraient vous permettre de perdre du poids sans que vous ressentiez de fatigue ou degrande faim;
  • font en sorte que vous n’avez pas à contrôler de façon excessive ce que vous mangez;
  • font en sorte que vous n’avez pas besoin de calculer les calories;
  • vous amèneront, sans vous priver, à cesser de manger tout naturellement parce que vous n’aurez plus faim.
IMPORTANT. Pour la santé, une perte de poids ne devrait pas dépasser 1 kg (2 livres) par semaine. Nous vous conseillons de procéder sans précipitation et d'expérimenter chaque recommandation une à une.

1. Privilégiez les aliments à densité énergétique faible

La meilleure façon de perdre du poids – et de maintenir un poids santé - est d’augmenter la consommation d’aliments rassasiants, selon le concept de la densité énergétique1.
De saines habitudes alimentaires et l’exercice physique : un couple inséparable. Quel type d’activité physique aimeriez-vous pratiquer pour vous aider à maintenir votre poids à long terme?
Il s’agit d’opter pour les aliments qui contiennent une petite quantité de calories par rapport à leur volume : fruits, légumes, produits céréaliers à grains entiers et légumineuses.
Riches en fibres, en eau et en éléments nutritifs, ces aliments occupent une grande place dans l’estomac lorsqu’on les ingère, contribuant ainsi au rassasiement.
En privilégiant les aliments à densité énergétique très faible ou faible, on se sent rassasié sans pour autant consommer beaucoup de calories.
Tableau d’aliments et leur densité énergétique : des exemples
N.B. On recommande de privilégier surtout les aliments des catégories 1 et 2. Ceux des catégories 3 et 4 ne sont pas à proscrire, mais à consommer moins régulièrement.
À privilégier 

1 - Très faible densité énergétique
0 à 0,6
Fruits et légumes non féculents, lait écrémé, soupe à base de bouillon, yogourt sans gras ni sucre, vinaigrette sans gras, vinaigre, salsa
À privilégier 

2 - Faible densité énergétique
0,6 à 1,5
Fruits et légumes riches en amidon (bananepomme de terre,maïsnavetpatate douce), grains entiers, céréales à déjeuner froides ou chaudes, légumineuses, plats faibles en gras à base de pâtes ou de riz avec beaucoup de légumes, yogourt aux fruits sans gras, fromage cottage, tofu, thoncrevettes,dinde, jambon extra-maigre, olivesavocat, boisson de soya
À consommer
avec modération

3 - Densité énergétique moyenne
1,5 à 4
Viande, volaille, oeuffromage, bagel, muffin, pizza, frites, vinaigrette, pain, bretzel, crème glacée, gâteau
À limiter

4 - Densité énergétique élevée
4 à 9
Craquelins, croustilles, croissant, beigne, barre de céréales, beurre d’arachide, bacon, chocolat, biscuit, noix, beurre, huile, margarine
Exemples tirés du livre The Volumetrics Eating Plan1

2. Limiter les gras

Sans insister sur la teneur en calories des aliments, il faut savoir que ce sont les gras qui procurent le plus grand nombre de calories par gramme : 9 comparativement à 4 pour les protéines et les glucides.
En plus, les gras, malgré leur haute teneur énergétique, rassasient moins que les protéines. Pour perdre du poids, les matières grasses ne devraient pas représenter plus de 30 % des caloriestotales.
Il est donc important de connaître les aliments qui contiennent trop de gras et qu'il serait préférable de ne pas consommer régulièrement. Par contre, il n’est pas question ici d’interdire les aliments gras.
Aliments contenant beaucoup de gras cachés
Aliments substituts santé faibles en gras
Muffins du commerce, beignes
Muffins maison faits avec farine complète, barre de céréales riche en fibres (plus de 3 g) et faibles en sucre (moins de 8 g)
Fettucini Alfredo, nouilles chow mein, macaroni au fromage
Pâtes avec sauce tomate et boeuf haché maigre ou sauce végétarienne
Riz frit
Couscous, kasha, riz brun, riz basmati, quinoa
Rondelles d’oignons frits
Légumes cuits vapeur avec un peu d’huile d’olive et de fines herbes
Pommes de terre rôties à l’huile, purée de pommes de terre (souvent faite au beurre ou à la crème), frites, poutine
Pomme de terre vapeur ou cuite au four avec pelure (avec huile d’olive et paprika, si désiré)
Tarte aux pommes
Pomme au four avec cannelle et cassonade, croustade aux pommes
Fromage, bâtonnets de fromage frit, fondue parmesan
Fromage à moins de 15 % M.G., fromage cottage, ricotta
Pilons de poulet panés et frits, pâté au poulet
Poitrine de poulet sans peau, dinde sans peau
Poisson pané
Poisson frais ou en conserve dans l’eau
Croquettes de poulet, burger de poisson sauce tartare, double hamburger
Hamburger régulier, burger de poitrine de poulet
Quiche, lasagne à la viande
Omelette, lasagne végétarienne
Croustilles de pomme de terre, arachides salées
Bretzels, maïs soufflé sans beurre (ou juste un peu)
Tablette de friandise au chocolat
Barre de fruits, raisins secs, barre de céréales riche en fibres alimentaires
Crème de légumes
Soupe aux légumes
Gâteau au fromage
Gâteau des anges avec coulis de fraises
Lait, 3,25 % de M.G.
Lait 1 % ou écrémé
Yogourt, 4 % de M.G.
Yogourt faible en gras
Crème glacée haut de gamme, barre de crème glacée
Lait glacé, yogourt glacé
Biscuits aux brisures de chocolat
Biscuits à l’avoine
Céréales granola
Céréales en flocons riches en fibres alimentaires (plus de 3 g) et faible en sucre (moins de 5 g)
Salade César, salade grecque
Salade avec vinaigrette citron et huile d’olive

Sachez lire l’étiquette nutritionnelle

Problèmes de poids : recommandations alimentaires et menus pour maigrirLes gras y sont indiqués par le terme « lipides ». Si le pourcentage de la valeur quotidienne (VQ) ne dépasse pas5 %, il s'agit d'un aliment qu'on peut qualifier de « faible en gras ».

3. Privilégier les protéines

Pour réduire les calories facilement, nous devons manger des aliments qui rassasient. Les protéines constituent la partie consistante d'un repas. Elles sont très importantes dans une alimentation équilibrée parce que ce sont elles qui rassasient le mieux et qui fournissent une énergie stable (contrairement aux sucres qui donnent une poussée d'énergie de courte durée).
Elles agissent comme le régulateur de vitesse que l'on trouve sur certains modèles de voiture. En consommer à chaque repas, dès le matin, contribue à fournir de l'énergie à l’organisme tout au cours de la journée et permet d’éviter les fringales. Pour perdre du poids sans s’affamer, les protéines devraient représenter au moins 20 % des calories totales.
Quelques aliments riches en protéines

4. Privilégier les fibres alimentaires

Les fibres alimentaires agissent de deux manières pour réduire l'appétit et favoriser le contrôle des calories. D'une part, elles ralentissent l’absorption du sucre dans le sang. D'autre part, elles gonflent en absorbant de l’eau et procurent ainsi à l'estomac la sensation d'être comblé.
Pour contrôler son poids par une alimentation santé, il est recommandé de consommer de 25 g à 35 g de fibres par jour. On peut y arriver facilement : 3 fruits, 4 légumes, 5 produits céréaliers à grains entiers. En ajoutant un peu de légumineuses, de noix et de graines, vous en aurez encore davantage.
Trucs pour augmenter sa consommation de fibres
  • Pour les produits de boulangerie (farine, pain, bagel, craquelin, etc.), toujours choisir la version à grains complets : blé entier ou épeautre, mais aussi blé entier et autres grains.
  • Faire soi-même ses jus et garder un peu de pulpe pour la mélanger au jus à la toute fin.
  • Ajouter des noix hachées et des graines (tournesol, sésame, lin moulu grossièrement, etc.) dans les yogourts, les poudings et les muffins maison.
  • Ajouter des légumineuses (haricots blancs ou rouges, pois chiches, etc.) aux salades et aux soupes aux légumes.

5. Consommer un nombre de portions adéquates de fruits et légumes

Il est important d’atteindre les portions recommandées en fruits et légumes, car ces derniers sont faibles en calories et sont remplis d’antioxydants, de fibres et d’eau. Un repas dont 50 % de l’assiette est composée de fruits et légumes a plus de chance de rassasier rapidement pour une moins grande quantité de calories qu’une assiette dont le contenu est faible en fruits et légumes.
Portions recommandées pour les femmes de 19 ans à 50 ans : 7 à 8
Portions recommandées pour les hommes de 19 ans à 50 ans : 8 à 10
Une portion équivaut à :
-  ½ tasse de jus de fruits sans sucre ajouté
-  ½ tasse de légumes
-  1 fruit frais ou ½ tasse de fruits frais
-  1 tasse de salade

6. Boire beaucoup

Les liquides permettent non seulement de combler l’estomac quand les fausses faims s’emparent de nous, mais ils agissent aussi sur l'organisme en l’hydratant, en le soutenant dans son processus de nettoyage et en favorisant certaines réactions chimiques. Par liquide, nous entendons :
-  eau (de source, du robinet, embouteillée)
-  tisanes
-  lait et boissons de soya
-  jus de fruits naturels (sans sucre) et jus de légumes
-  thé et café
L’eau seule doit être la principale source de liquides consommés.
En moyenne, les femmes ont besoin de 2,2 litres (8 tasses) de liquide par jour; et les hommes, de3 litres (12 tasses) par jour.

7. Prendre une collation en après-midi

Une collation nutritive l’après-midi s'avère bienfaisante parce qu'elle prévient les crises d'hypoglycémie (baisse du taux de sucre sanguin) qui, lorsqu'elles surviennent, vous portent à dévorer n'importe quoi (des aliments sucrés, en général).
En prenant une collation environ 1 à 2 heures avant de passer à table (si vous ressentez la faim bien sûr), vous mangerez alors des quantités plus raisonnables au repas du soir. Pour être nutritive et bien soutenir l'organisme, la collation doit contenir des protéines et des glucides.
Exemples de collations équilibrées
-  5 à 6 noix et 2 dattes
-  yogourt sans gras, sans sucre et 1 c. à table de graines de chanvre ou de graines de lin moulues
-  30 g de fromage (pas plus de 15 % de m.g.), un jus de légumes et des crudités
-  1 tasse de boisson de soya (non aromatisée) et 5 à 6 noix
-  ¼ tasse de grains de soya
-  30 g de fromage (pas plus de 15 % de m.g.) et 1 pomme
-  ½ barre de céréales (riche en fibres) et 1 tasse de lait écrémé

8. prendre un repas du soir plus léger

Plus la nuit approche, moins l’organisme a besoin d’énergie, donc de calories, ce qui fait que le repas du soir ne devrait pas représenter plus de 30 % des calories de la journée.
Pour un repas adéquat, vous pouvez suivre le modèle conçu par les nutritionnistes d'Harmonie Santé, illustré ci-contre.
  • Choisir une assiette de grandeur moyenne.
  • Dans une moitié de l’assiette, placer des légumes.
  • Dans un quart, placer une portion de féculent (riz brun, pâtes de blé entier, pomme de terre avec pelure, craquelins multigrains, pain de grains entiers). La grosseur de la paume de la main environ.
  • Dans l’autre quart, placer la portion de viande ou substitut (viande maigre, volaille, poisson, tofu, oeufs, fromage maigre, fruits de mer, etc.). Un peu plus petit qu’un jeu de cartes.
  • Ajuster les portions en fonction de votre rassasiement. Si vous avez encore faim, reprenez-en! Les portions ici ne sont qu’à titre indicatif.
  • Prendre le temps de manger calmement.

9. Consommer des produits laitiers

Un apport de moins de 600 mg de calcium par jour freinerait la perte de poids et encouragerait la consommation de gras, c’est ce qu’une étude publiée en 2009 a démontré. Selon l’hypothèse des chercheurs, « le cerveau perçoit une carence en calcium et cherche à compenser en stimulant la prise alimentaire »3.
Mais attention, car si vous consommez déjà assez de calcium, une prise supplémentaire ne vous fera pas maigrir encore plus, d’où l’importance de bien calculer combien vous en prenez quotidiennement avant d’augmenter votre apport en vue de perdre du poids.
Un menu santé pour la perte de poids devrait donc comprendre au moins 2 portions quotidiennes de produits laitiers faibles en gras afin d’atteindre au moins 600 mg de calcium.
Exemples d'une portion de produits laitiers
-  1 tasse (250 ml) de lait (vache ou chèvre), écrémé ou 1 % m.g. (matières grasses)
-  ¾ tasse (175 ml) de yogourt (vache ou chèvre) 0 % m.g.
-  50 g de fromage (vache ou chèvre) 15 % m.g. ou moins.
Il existe d’autres sources de calcium alimentaire. Consultez notre Palmarès des nutriments pour connaître les principales sources de calcium.

10. Stimuler la thermogénèse

La thermogénèse est le processus métabolique qui transforme les aliments en énergie. Certains nutriments et aliments augmenteraient plus que d’autres la thermogénèse, mais de façon modeste.
C’est le cas notamment des protéines, du thé vert et du piment de Cayenne. Dans une étude, les ingrédients actifs du thé vert (catéchines et caféine) et ceux du piment de Cayenne (capsaïcine) combinés à du calcium et de la tyrosine ont augmenté de façon très modeste (environ 2 %) ladépense énergétique4.
Selon une méta-analyse, il semblerait que les Occidentaux réagissent moins aux effets des principes actifs du thé sur la dépense énergétique que les Asiatiques5. Jusqu’à maintenant, la littérature scientifique démontre que, pour produire un effet plus important, les doses de thé vert à prendre seraient trop grandes et seraient associées à un apport en caféine élevée.
Intégrer le thé vert au régime alimentaire ne peut pas nuire, mais il n’est pas une panacée.
Pour ce qui est du piment de Cayenne, une étude récente a démontré qu’un extrait de cayenne a été plus puissant qu’un placebo pour diminuer le gras abdominal chez des gens obèses. Par contre, il n’y a pas eu de différence sur la perte totale de poids dans les deux groupes6.
Par contre, même si les protéines augmentent elles aussi seulement modestement la thermogénèse, elles doivent être présentes en assez grande quantité dans le menu, car au-delà de leur effet sur la thermogénèse, elles augmentent la sensation de satiété et protègent en partie le tissu musculaire de sa dégradation lors de la perte de poids.
Le fait de bouger après un repas, comme faire une marche, accroît le métabolisme qui découle de l'effet thermique des aliments, en plus d’entraîner une dépense énergétique.

Menus pour maigrir : hommes et femmes

Les menus suivants élaborés par satisfont toutes les recommandations ci-dessus.
Pour consulter la recette et la valeur nutritive, cliquez sur chaque plat ou aliment.

Menu type d’un jour – Femme – 1 400 kcal

Petit-déjeuner Berlin (gruau, pain de blé entier, fromage à la crème, banane et lait)
 Voir le menu complet pour 7 jours élaboré par SOS Cuisine

Menu type d’un jour – Homme – 1 800 kcal

Petit-déjeuner Cancun (yogourt, granola maison, pomme, pain de blé entier et beurre d’arachide)
 Voir le menu complet pour 7 jours élaboré par SOS Cuisine

Mise à jour : octobre 2009


Note : les liens hypertextes menant vers d'autres sites ne sont pas mis à jour de façon continue. Il est possible qu'un lien devienne introuvable. Veuillez alors utiliser les outils de recherche pour retrouver l'information désirée.
Problématique du poids. L’Association pour la santé publique du Québec. [Consulté le 27 septembre 2009].
Groupe Harmonie Santé.[Consulté le 27 septembre 2009] .
Extenso. Centre de référence sur la nutrition humaine. [Consulté le 27 septembre 2009]
Parlons gras. Guide simple pour aider à réduire les matières grasses. Centre d’information sur le boeuf.
Rolls B, Barnett RA. The volumetrics weight-control plan: feel full on fewer calories, États-Unis, HarperTorch, 2003.
Équilibre. Groupe d’action sur le poids. [Consulté le 27 septembre 2009].
Santé Canada. Bien manger avec le Guide alimentaire canadien [Consulté le 27 septembre 2009].
1. Rolls BJ, Bell EA, et alEnergy density but not fat content of foods affected energy intake in lean and obese womenAm J Clin Nutr 1999 May;69 (5):863-71.
2. Assiette santé conçue par les nutritionnistes-diététistes, membres du Groupe Harmonie Santé.
3. Major GC, Alarie FP, et alCalcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite controlBr J Nutr. 2009 Mar; 101(5):659-63
4. Belza A, Jessen AB. Bioactive food stimulants of sympathetic activity: effect on 24-h energy expenditure and fat oxidation. Eur J Clin Nutr. 2005 Jun;59(6):733-41.
5. Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 2009 Sep;33(9):956-61. Epub 2009 Jul 14
6. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Snitker S, Fujishima Y et alAm J Clin Nutr. 2009 Jan;89(1):45-50.