Newsletter winter 2013/2014 Nutricoach offers you a personal method « because every person is different » Start well Winter time !!!
Each year, the cold weather never comes alone. It’s followed by fatigue, cold viruses, influenza or gastro . the heavy holiday meals and extra pounds!
Start well in Winter time 2013/2014 ! Stimulate your immune system
Give yourself some "kick" for the winter, to stimulate and strengthen your immune system. To be effective, it is essential to eat healthily.
Here are some tips to help it naturally play the role of "bodyguard" thanks a good diet, a healthy lifestyle and maybe some more aid in the form of cures.
Get hydrated to avoid a cold
We sometimes forget to drink water, as the drink may be synonymous with refreshment.
But to fight against the cold, you’ve got to get well hydrated. Because the cold weather dehydrates: low temperatures tend to decrease the humidity of the air. It is therefore necessary to drink water, without excess.
Get hydrated at your thirst to help your body in its daily struggle.
The Echinacea cure
Make a cure Echinacea * to effectively strengthen your immune system. This plant is also a respiratory anti-inflammatory, anti-infective (natural antibiotic), acts on viral diseases and helps during a contamination to a quicker convalescence.
Sold in drugstores, read the dosage or ask your pharmacist.
Discover the excellent virtues of the leek !
This is high season of the leek! It is a bulb vegetable and takes part of the onion family. Once cooked you can enjoy it hot or cold: in salads, soups, quiches, ovenbaked gratins or accompaniment for meat, fish and shellfish. The leek is also full of virtues: its first quality is being low in calories (30 kcal per 100g), very useful during the holiday season which often includes very heavy dishes. Moreover, it is diuretic, rich in vitamins C and E, contains beta-carotene as well as mineral salts and trace elements.
Seasonal recipe – Leek gratin with diced ham
Ingredients for 4 persons: 1kg leeks, 250ml milk, 15g flour 10g butter 150g grated cheese, 200g of diced ham
Preparation: Cook leeks steam for 15 minutes.
For the Béchamel sauce: Place the butter in a saucepan, add the flour until it’s well taken in the butter, then add milk and ¼ of the grated cheese portion
Gratin form : Cut the leeks and put them together with diced ham in the buttered gratin form, cover with béchamel sauce and sprinkle with the remaining grated cheese. Bake at 200 ° C for 20 minutes.
Remember that my website: Nuticoach.ch is also available in French, German and English and also my consultations are given in this languages. I wish you already a wonderful holiday season and best wishes for a happy 2014!
Doris Gattari – Meyer Healthy nutrition / losing weight Graduated Nutritionist 7, Route de Loëx (2nd), 1213 Onex Phone/fax/answ. 022 / 792 53 79 Approved ASCA Français, English, Deutsch, Italiano www.nutricoach.ch info@nutricoach.ch
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Newsletter winter 2013/2014 
Discover the excellent virtues of the leek !