Food and energy | Fueling (good) foods

The famous 3 p.m. bar, late-night cravings and snack subscriptions could be avoided if we understood better how to eat. In an approach that combines non-restriction and education, Hubert Cormier emphasizes in a new book on energy and its maximization through food.

Valerie Simard
Press

Doctor in nutrition, Hubert Cormier has been working on this project for two years. Author of seven books, he publishes an eighth, Fully loaded: no more bar ups, hello energy. A dense book, even arid at times, but full of explanations on the role of food, especially the macronutrients that compose it (lipids, carbohydrates, proteins). The release of this book is accompanied by the launch of a paid application called Swiitch, which offers a personalized eating plan.

Although you might think he has energy to spare, Hubert Cormier has also recently been overtaken by fatigue. In the introduction to his book, the one who qualifies as workaholic tells how the overload of work recently took a toll on his energy. He, whose social networks are full of ideas for dishes to cook, had come to reduce the preparation of his own to a minimum, which certainly saved him time, but not energy.

“The problem is not necessarily that we lack time in a day, it is often that we lack energy”, explains the one we joined in Toronto, where he settled temporarily for reasons. family and, why not, break into the rest of Canada (its new application is also available in French).

A renewable resource

At the base of Fully loaded, there is this observation: unlike time, energy is a renewable resource that we can really increase by having a balanced diet that goes beyond the simple ingestion of calories.

This approach centered around energy is too little present in the world of nutrition, notes Hubert Cormier. “I think that should always be the main motivation for eating. When we have no energy, we do not want to play sports, we will be more amorphous and have a more sedentary lifestyle. However, he adds, we underestimate the influence of food on our energy level.

“There is the domain of the visible and the invisible,” explains the founder of the Bon pour toi website. We see our body and its reactions to what we eat, but there is also a lot going on inside. »Simple carbohydrates, for example, such as candy, juice and pastries, create a quick burst of energy, while complex carbohydrates in fruit or whole grain bread provide energy over a longer period of time. period, due to their high fiber content.

When you consume simple carbohydrates, you embark on a roller coaster where the rapid rise in blood sugar is followed by an equally steep drop. Tired, we then try to snack, often too sweet snacks.

Lipids are also a source of energy. As for proteins, they are especially essential for maintaining muscle and skeletal tissue, but they are also the ones that provide the most lasting feeling of fullness, which is important when aiming for balance.

A question of balance

“It all starts with a balanced diet. There are different studies that suggest that our daily diet should be about 50% carbohydrate, 20% protein, and 30% fat. Eating a balanced diet doesn’t just mean eating a fruit in the morning or a vegetable at noon. ”

However, the new version of Canada’s Food Guide lack of precision in this regard, believes Hubert Cormier. “There are people for whom broad guidelines will suffice, but many need a little more guidance. This is how we came to create Swiitch. ”

Using a basic questionnaire, the app generates a personalized diet plan tailored to the user’s profile. A number of units is attached to each of the seven food categories. Every day, the user finds himself in front of a plate to be filled in order to achieve equilibrium; units can also be postponed to the next day, the objective being to aim for a balance over a week.

For most people, the biggest challenge in achieving this balance is the distribution of proteins, observes Hubert Cormier: “Often, proteins are consumed in the evening, during supper, in very large proportions, then. at dinner, in a smaller proportion. There is little or no protein in the morning. You have to reverse this model and get more protein for breakfast to have a better morning without there being a big fluctuation in blood sugar. A craving before dinner time or a 3 pm bar may reflect a previous meal that was too low in protein.

For inspiration, we can count on the 25 colorful “energizing recipes”, offered in Fully loaded. It features revamped classic breakfasts and snacks like energy balls (with strawberries), banana bread (with white beans), “cake batter” oatmeal, and protein carrot cake-style pancakes, but also some really appetizing little dishes like the caprese salad with cantaloupe and the Greek vegetable parfait.

What place for intuition?

While intuitive eating, a nutritional approach based on listening to and respecting one’s body, is gaining ground, we have the impression that the one presented to us by Hubert Cormier, with his calculations and categorization, leaves very little room for intuition. “We are not going against intuitive eating,” he says. I think it’s complementary. It is important to know the basics of food and how it will affect our daily lives, before keeping the rather simplistic message of intuitive eating which is to listen to your body. He reiterates that flexibility is the basis of Swiitch which, unlike other apps that offer restrictive eating plans, adapts to the user’s staple diet.

But for him, quality and quantity remain important variables. And relatively profitable for an application creator? “My mission is really educational. I want to show how food has an important role in your energy, which is less possible with a more intuitive approach. Swiitch, you might just try it for two months to see what it is, to eat healthy, then unsubscribe and keep following these tips. »One meal (or snack) at a time.

Swiitch is offered on Android and iOS, between $ 20 and $ 60 per month depending on the type of subscription.

Visit the website of Swiitch

Recipe: banana-peanut pudding

Fully loaded: no more bar ups, hello energy

Hubert Cormier

Cardinal

320 pages

This banana and peanut pudding is just waiting to be tasted. From the first bite, you’ll want more! The silky tofu gives it unparalleled smoothness.

Servings: 4
Preparation: 5 minutes

Ingredients

Pudding

• 1⁄2 cup (100 g) silken tofu
• 2 medium bananas (235 g)
• 1⁄2 cup (125 ml / 135 g) smooth peanut butter

Accompaniement

• 1⁄2 cup (125 ml / 65 g) (and more when serving) granola
• 1 C. (15 ml / 6 g) (and more when serving) cocoa nibs

Preperation

1. Reduce all the pudding ingredients in a blender to a smooth puree, except for one of the bananas.

2. Cut the remaining banana into slices. Divide the pudding in the bottom of four glasses. Add the banana slices. Garnish with granola and cocoa nibs.

Hubert’s advice

It is possible to choose another nut butter. Be creative and dare to combine new tastes. There are also countless toppings: fresh fruit, chocolate shavings or coulis, to name just a few.

Batman and Robin, snacks and vampires

The winning combination

Protein and fiber are a formidable duo that Hubert Cormier compares to Batman and Robin. An average of 30g of protein per meal and 5-10g of fiber should be consumed. For example, one 60g pork tenderloin contains 20g of protein and two slices of whole wheat bread has 5g of fiber.

Are you a snacker or a super-snacker?

Whether we take it to satisfy hunger, spoil ourselves or be bored (hello, telecommuting!), The snack (not always healthy) is well anchored in our habits. We could do without, says Hubert Cormier, if we take three balanced meals. But if mealtime is postponed or if you go on a hike, a snack is ideal.

The vampires that suck our energy

Like psychology, food knows about energy-sucking vampires. These are foods rich in sugars which, consumed in large quantities, would cause fatigue. Among them are sweets, soft drinks and ultra-processed foods. Habits such as a sedentary lifestyle, limited daily hydration, and low intake of iron, potassium and vitamin B₁₂ also have an influence on the energy level.

Corrigendum
An earlier version of the article mistakenly presented Hubert Cormier as a nutritionist, a title reserved for members of the Ordre des diététistes-nutritionnistes du Québec. Hubert Cormier is a doctor in nutrition.