I am often asked if it is possible to summarize good health behavior in a few simple rules that are easy to remember. I have tried to summarize everything I have learned in this area over the past twenty years of practicing integrative medicine. This gives twenty tips. I know they work for me. I hope they will make you happy too!
Day by day
1. RETRO COOKING
Opt as often as possible for a main dish resembling those from before the 1950s: 80% vegetables and legumes, 20% at most animal protein. Exactly the opposite of our national steak and fries, with its lettuce leaf that makes the figure and the slice of anemic tomato that accompanies it on good days. The meat becomes a condiment to add flavor rather than the central element of our plate.
2. MIX THE VEGETABLES
Broccoli is an effective cancer-fighting agent and helps detoxify the body, but its effect is even more powerful when combined with onions or garlic – or even tomato sauce.
3. EAT ORGANIC WHENEVER POSSIBLE
But also remember that it’s better to eat broccoli with some pesticide residue on it than not to eat broccoli (or any other vegetable) at all.
4. SPICE DISHES
Turmeric is the most powerful natural anti-inflammatory. It can be added (along with black pepper) to almost any dish and salad dressing.
5. FORGET THE POTATOES
Their starch raises blood sugar levels. And they’re so laden with pesticides that farmers I know never eat their own produce (unless it’s organic).
6. GET “FISH”
The right rhythm: three times a week – sardines, mackerel, whole anchovies, which contain less mercury or polychlorinated biphenyls (PCBs) than larger fish, such as tuna. Avoid swordfish and dogfish, now prohibited for pregnant women in the United States as they are contaminated (due to their large size).
Neuropsychiatrist, author of Guérir ( Pocket, 2005) and Anticancer (Robert Laffont, 2010), David Servan-Schreiber founded and directed an integrative medicine center at the University of Pittsburgh, in the United States
7. CHOOSE THE GOOD EGGS
Since hens eat mostly soy and corn, their eggs contain twenty times more pro-inflammatory omega-6s than healthy omega-3s.
8. CHANGE OIL
Those of sunflower, soy or corn should be avoided, as they are too rich in omega-6.
9. THINK PHYTO
Thyme, oregano, basil, rosemary, mint…: Mediterranean herbs are excellent for your health. In addition to pleasure, they provide many antioxidants, and even anticancer agents. Add it regularly to your recipes.
10. LIVING “WHOLE”
Preferably choose wholemeal and mixed flours – wholemeal and multigrain pasta and bread – and take them “organic”, because the pesticides land on the grain envelope. Forget the white flours as much as possible and cook your pasta al dente, like the Italians, to avoid the rise in blood sugar levels.
11. REDUCE SUCR E
Do not systematically have dessert, nor sodas and sugary fruit juices. Avoid foods that list sugar in any form as one of the first three ingredients on the package. Treat yourself to fruit often, especially berries, plums and peaches. And, for a “dessert” taste, think of over 70% dark chocolate.
12. DRINK THREE CUP OF GREEN TEA A DAY Preferably
13. NOT ACTING AS AYATOLLAH
Basic habits matter, not occasional indulgences