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Preventing eating disorders in children and teens

While discussing our teenage daughters with a friend, the topic of eating disorders came up. Both of us were a bit puzzled by how much sweets they were having, because we never liked them at all (the sweets, we love our daughters!). We were unsure of how to tackle the subject of sweets, and more generally of food choices, missed meals, and what can appear as « poor eating habits ». Any discussion with a teen is such a minefield! What we absolutely want to avoid though, is that our children develop an eating disorder. How to can we prevent that and help our children have a healthy relationship with food?

All food is food.
When you have a child, you want to teach them that food is just food. Milk, nuts, fruit, veg, fish, biscuits are just food. It is that simple. The problem arises when we classify foods as « healthy/unhealthy », « good/bad », « clean/dirty » and attach emotional labels to it. Food is food, it has no moral value.

Don’t use food as a reward or a punishment.
Don’t take it away for a bad mark or bad behaviour. Using food as a treat encourages them to eat when they may not be hungry, potentially creating detrimental habits (for example regulating emotions with food). It can also make them assume that food is scarce, which can lead to overeating.

Listen to you body.
Teach your children to tune into their bodily sensations and notice when they are hungry and full, and to listen to these satiety signals. This goes with teaching them to trust their bodies, more than the messages about food we are bombarded with. Support your children by not forcing them to finish a meal.

Doing this can be difficult sometimes, because as parents we worry our children don’t eat enough of this or consume too much of that, consequently not getting the nutrients they need. Supporting our children and teens, offering them nutritious meals, and showing them we have a healthy relationship with our body and with food is the best we can do to prevent eating disorders.

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In season: February

Some of us may start to feel bored with winter food (me!), but look, the days are getting longer and here and there hide the first signs of Spring.
Plus, February is the peak season for delicious fruits and vegetables! Here is a local selection valid for the UK and most northern Europe countries.

seasonal fruit veg february

Vegetables
Brussel sprouts, cauliflower, celeriac, kale, leeks, parsnips, potatoes, shallots, swedes, turnips, wild mushrooms, cabbage, winter squash…
End of season: beetroot and celery.
Beginning of season: rhubarb.

Fruits
Apples, pears, clementines, lemon, oranges, kiwis, passion fruit, pomegranate…

Fish and seafood
Haddock, mussels, oysters, salmon…

Are you cooking this weekend? I will make an apple and rhubarb crumble, my daughter and I love it.

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The nature fallacy

Today I explain the idea of the « nature fallacy » , also known as « naturalistic fallacy » or « appeal to nature » . The nature fallacy lies on the assumption that something is « good/better », « beneficial » or « superior » because it is « natural ». Conversely, this assumes that what is unnatural is bad or wrong.

In the context of nutrition and diet, the nature fallacy can manifest in various ways. For instance, people might believe that certain foods or diets are superior simply because they are perceived as more natural or traditional. Conversely, they will reject synthetic or fortified food of the basis that they would be « unnatural ». This perspective overlooks the complexity of nutritional science and the fact that what is « natural » doesn’t always equate to what is optimal for health.

It is important to repeat that the natural state of things doesn’t imply superiority. In the realm of nutrition, what matters most is evidence-based research and understanding the nutritional composition of foods rather than making assumptions based solely on their perceived naturalness.

Credit: Ievgenia Lytvynovych; Mikroman6; Ralf Menache; Hein Nouwens; Zu_09; Bauhaus1000; Ilbusca

The « nature fallacy » is widespread in social media in debates and « advice giving » about the health an nutrition. Here is how you can spot it:

  • Assuming natural is better: this suggests that if something is natural, it is automatically healthier, morally superior, or more desirable. An example is saying that organic foods are healthier than non-organic foods because they do not have pesticides or other chemicals (deemed « unnatural »), which may be potentially harmful to humans in large doses. Truth is some natural substances can kill you too. Another example is selling you « natural », totally unregulated, often useless, and potentially harmful health/food supplements.
  • Rejecting the unnatural: this form of the fallacy involves rejecting or condemning something simply because it is perceived as unnatural. An example could be dismissing genetically modified organisms (GMOs) in agriculture without considering the potential benefits or risks based solely on the fact that they are modified. Note that sometimes vocal advocates for the « natural is better » largely consume « unnatural » food supplements….
  • Idealising the past: Another manifestation of the nature fallacy involves idealising the past and assuming that things were better in a more « natural » state. This is often seen in discussions about food choices and lifestyle, where people argue that historical or ancestral diets are automatically optimal for modern health, without considering the cultural, environmental, and lifestyle differences. A typical example is the promotion of the Paleo diet.

By relying on scientific evidence and understanding individual dietary needs, a dietitian or registered nutritionist help you make informed choices about your nutrition, avoiding the nature fallacy and focusing on what is genuinely beneficial for your health and well-being.

If you have remarks or questions, I would love to hear from you.

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Ready to ski? What to eat for winter sports.

It’s peak winter season and some of us are heading towards the mountains for a good dose of winter sports. An adequate « mountain diet » depends on the intensity of physical activity you plan to have and the altitude of the place you go to. For good and safe fun, ensure sufficient energy intake: you may need to increase your consumption of quality carbohydrates to compensate for the increased energy expenditure and slightly increased metabolism in altitude.

Also, it is always better to have regular physical activity to hit the slopes in good shape, or to prepare the month before with specific exercise (you can find ideas on YouTube). It significantly reduces the risk of injuries.

Start your day with a nutritious breakfast

Unless you are very fit, trained and habituated, don’t engage in intense physical activity on an empty stomach. After a good night’s sleep, help yourself to a warm drink to hydrate, accompany with porridge or bread (better if sourdough and wholemeal for the fibre content, slower release of energy and satiety). Try to vary the grains: wheat, rice, rye, oats… Have some jam, marmalade, honey or butter. You may want to add a dairy or non dairy product such as milk, yogurt, cheese.
A piece of fruit will reduce the oxidative stress, provide vitamins and minerals helping you fight the cold and the risk of muscle cramps.

Morning snack?

If you have been on the slope since 8 or 9am, you may want a morning break. It will be important to hydrate: in altitude, we feel thirst less, yet we lose significant amount of water through perspiration and breathe because of the exercise and altitude. Have a hot drink like tea or herbal tea to keep you hydrated and warm, maybe with a piece of dark chocolate, dry fruit or nuts.
Avoid alcohol which dehydrates, it increases the risk of chill burns, decreases attention, reflexes and coordination.

A light lunch to recharge your batteries

If you plan to continue skiing, snowshoeing or any other physical activity in the afternoon, avoid meals that are too heavy and rich in fats. Choose food that are easy to digest and good quality carbohydrates such as polenta, pasta or rice with a light sauce, vegetables, maybe lean proteins. A bowl of soup with a good piece of bread will provide energy and liquid, you also can make your own sandwich of lean meat, cheese and veg.
You may treat yourself to a glass of wine, but leave the raclette and fondue for the evenings or snowy days, otherwise you will feel lethargic on the slopes!

What to pack?

Hydration is essential, take a bottle with you, filled with water, hot tea or herbal tea, fruit juice diluted in water etc. Interesting snacks include dry fruits, nuts, (wholemeal) bread, dark chocolate. A piece of fruit will provide water and nutrients.
If you feel tired, have a warm drink with sugar, but don’t take risks and stop if you feel it is too much.

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No, you don’t need a detox

Happy New Year my dear readers! I wish you all the best in 2024, and in particular good health and love.

This is January, many wellness influencers and magazines are rubbing their hands. They tell you that you had too much food, too many drinks, not enough exercise in the past couple weeks and that you need to fix that. And to fix that you need to buy their super quick and miraculous diet, on sale at the moment, how convenient is that? Detox diets and cleanses are another gimmick sold to you by the wellness industry. You don’t need them, you don’t need a detox, you don’t need expensive juices, supplements or monitoring devices.

Your beautiful body has a full set of organs that work together to clear itself of harmful substances and maintain a balanced internal environment:

  • Your liver is the primary organ responsible for detoxification. It filters toxins from the blood, metabolises drugs and chemicals, producing bile to eliminate waste products.
  • Your kidneys filter the blood, removing waste products and excess substances to form urine. They help eliminate toxins and maintain electrolyte balance.
  • Your skin acts as a detoxification organ by excreting toxins through sweat.
  • Your lungs eliminate toxins by exhaling carbon dioxide and expelling airborne pollutants when breathing.
  • Your colon removes waste and toxins from the body through bowel movements.

All super effective (unless disease), available 24/7 and FREE.

How can you support these wonderful bodily functions? Super easy: sufficient hydration, balanced diet and active lifestyle. Don’t waste your money and go for a walk.

If you want personalised no BS nutrition advice, contact me +447554787218.

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From SAD to glad, how to beat the winter blues

Today I am writing about Seasonal Affection Disorder (SAD) and how to manage it. SAD (what great acronym!) is a transient depression, typically happening during winter months (there is however summer-onset SAD too) when there is less natural sunlight and shorter daylight hours. Since I have lived in London, I have always struggled with it. Now are the shorter days in the year, the weather is grey, rainy and the temperatures unpleasantly mild. It seems never ending…

SAD facts
The prevalence of SAD varies depending on geographical locations and other factors. It is estimated that up to 10% of the population suffers from SAD, and it is more prevalent in women. It is also more widespread in those who had depression in the past, suffer from mental health disorder or have a family history of SAD. Interestingly, it is more common in people born in Spring and Summer.

SAD symptoms and mechanism
SAD usually manifests as low mood, decreased pleasure and increased irritability, lethargy, tiredness, weight gain…
The physiopathology of SAD is not yet completely clear, hormonal dysregulation and low vitamin D are likely involved.

How to fight SAD?
You can combine various strategies if you suffer from SAD.

  • Light therapy: Daily early morning exposure to bright light really helps with SAD. You can buy these devices online, aim for at least 10,000lux.
  • The alternative, and for me a must, is to spend time outdoors, particularly in the morning. Walk to your bakery or coffee place, sweep the leaves, walk the dog… This naturally increases your exposure to daylight, which is effective even in the cloudiest weather.
  • Interestingly, people suffering from SAD show different dietary habits, such as more snacking and more abundant dinners. However, no nutrition intervention has been proven efficient in managing SAD yet. Radically changing your diet when you are struggling is never a good idea, but if you want to reduce snacking, increase wholegrains and fibre rich food for better satiety, and lean protein for easier digestion.
    Make sure you get enough vitamin D and limit alcohol.
  • Physical activity helps release « good mood » hormones that will help you feel better. Again, no need to be extravagant, a 15-30min yoga or weight session, a brisk walk in the neighbourhood will do the job, even more so if share it with a friend.
  • Social connections is indeed one of the easiest way to increase happiness. So for your own well being, be (selfishly) kind to others 🙂
  • You can try mindfulness and relaxation if you like this sort of things. Personally, it makes me worse.
  • Anything that helps decrease your stress levels will help, as well as having things to look forward to.
  • Last, but absolutely necessary, seek professional help if you feel that SAD has too big an impact on your life.

My dear readers, if you suffer from SAD, soon the days will get longer and the skies brighter. Close your eyes and imagine your dream place. Mine is anywhere by the ocean, on a sunny day… Much love x

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Diet myths – carbs are bad

The biggest diet myth in my opinion, is that « carbs are bad« .

Carbohydrates are so misunderstood. They should be the main macronutrient of your diet (45% to 65% of your daily calorie intake should come from carbs) alongside proteins and fat. Carbs are molecules of various sizes made up of carbon, hydrogen and oxygen atoms.

simple carbohydrates or sugars are made of 1 or 2 molecules. They are also called mono or di-saccharides. Because they are small, they are very quick to digest and reach the blood. Examples are of course sugar, honey, maple syrup… These are also the sugars contained in fruits.
complex carbs are chains of more than 3 sugar molecules. They are called polysaccharides. They take longer to digest (that is, broken down in monosaccharides), providing a longer lasting source of energy. Typical sources include (whole grain) pasta, rice, starchy veg such as potatoes, legumes…
fibre is a type of carbohydrate that we can’t digest but plays an essential role in our metabolism: blood sugars regulation, satiety, good gut health and regular bowel movement…

Carbs are the essential fuel of human physiology (your brain relies on carbs/glucose) and as such support all bodily functions. They are found in foods that not only provide energy but also vitamins, minerals and chemicals important for good health.

While we all need to limit (not ban!) simple sugar (over the course of a week), complex carbs are an integral part of a healthy diet and crucial if you want to maintain or lose weight as they help you feel full for longer, reducing cravings. They also have an important role in the maintenance of healthy cholesterol levels.

In short, be smart, eat carbs 🙂

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Fearmongering

Fearmongering refers to using fear to influence the opinions, beliefs, or actions of others. It often involves spreading exaggerated or misleading information, sensationalising situations, or highlighting potential dangers in a way that evokes strong emotions of fear, anxiety, or panic.
Fearmongering can be employed for various reasons, such as gaining support for a particular agenda, promoting a certain viewpoint, or manipulating public opinion. It can be seen in politics, media, advertising, and other spheres where the intention is to manipulate perceptions and behaviours through instilling fear.

Fearmongering is widespread in nutrition, where people often use it to sell products (useless but expensive food supplements) and services (fad diets that will mostly slim your wallet). These people have a very loud voice and huge influence, their opinions can be watched on Netflix (typical examples include the Game Changers, Seaspiracy and most food related documentaries), their « quick and easy diets » to lose weight seduce thousands on social media. It is in fact very hard to resist the pseudoscience and numerous magical claims that circulate online.

Here is a short list of typical fearmongering techniques in nutrition to help you identify them:

  • Labelling foods or food groups as « toxic » without any evidence to back this up. A typical example is sugar, some people make a lot of money demonising glucose. They will refer to in-vitro or animal studies to support their extraordinary claims, and present them as a scientific truth.
  • Claiming some foods cause cancer, again is totally wrong, and sugar is a typical example of this.
  • Asking to avoid an ingredient if you can’t pronounce its name. About this I share this Wikipedia article about the dihydrogen monoxide parody. I personally find it quite funny, and invite you to play this trick on your friends.
  • Banning foods has no scientific grounds, unless you are allergic to it.
  • Putting foods in categories: healthy/unhealthy, good/bad (as if food had a moral value), etc. Food is meant to be enjoyed, some with moderation, but restricting food on the basis it it « bad/harmful/toxic » often leads to obsessing over it and can trigger eating disorders.
  • Sciency buzzwords such as « clinically tested », « medical grade », « special formula » are meaningless, this is marketing not science.
  • Can you think of anything else?

A difficulty is that providing nutrition advice is poorly regulated in many countries. You can declare yourself a diet expert and sell meal plans to anyone with no or little training. I am sure you can think of a few celebrities recommending unachievable and potentially harmful diets. And even people with credentials may use fearmongering to sell you something.

How to navigate those shallow waters?
First learn to recognise fearmongering, it will also help you beyond nutrition (remember the Covid vaccines!). Then find reliable sources of information such as registered dietitians and nutritionists. Be mindful that a blue mark or huge following is not an indication of quality nutrition advice, neither is a medical degree. Indeed, most GPs/MDs have little knowledge in diet and nutrition because this is a very very small part of their training. Your own GP remains, however, the first person you need to contact if you have medical concerns. Likewise, a competent dietitian or nutritionist will ask you to see a GP if they have any concern about your health.

In a future article I will share a few diets myths to stay away from.

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Magic mushrooms

I recently explained why it is important to take a vitamin D supplement in winter, but did you know you can also get a boost thanks to mushrooms?

Mushrooms are a nutritious, low calorie food that provides significant amounts of B vitamins and minerals (selenium, potassium, copper, and zinc). The season is still in full swing in England.

When exposed to sunlight or UV radiation, mushrooms also become an excellent source of vitamin D2. The vitamin D precursor, provitamin D2 that they contain is converted to previtamin D2 then isomerised to vitamin D2. Practically, just spread the mushrooms on a single layer under direct sunlight (not behind a window), ideally around midday, and let the magic happen. The bigger the mushrooms, the longer it takes for the process to happen, otherwise you can slice them which will increase the exposure to UV light and speed up the process.

Vitamin D is fat soluble, so prepare your mushrooms with a good dietary fat to increase absorption.


Super simple recipe idea: mushroom toastie.

I absolutely loooove mushrooms. I buy a generous quantity, combining different varieties for increased taste and health benefits. I slice and sautée them with garlic and thyme. When they are almost ready I add parsley, a bit of EVOO and pepper. Then I cut 2 large slices of sourdough bread that I rub with garlic (I love garlic too). I grate cheese on one, add the mushrooms, more cheese, more pepper, lay the second slice on top and put that in a pan. I cover with non stick paper and use a heavy cast iron pan as a weight on top, this works well, or you can use a toast maker if you have. This will grill gently and make a delicious lunch. I usually have green leaves on the side.

Let me know if you try, otherwise please share a recipe!

The nutrition tips here are to let the mushrooms grab a tan for 1-2 hours for vitamin D synthesis and to cut the garlic 10min before for increased antioxidant content.

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Building habits (part 4): the joyful path to lasting change

When it comes to personal development, there’s a common misconception that building habits requires an iron will and unyielding discipline. While discipline can be helpful, it’s not the sole or even the most effective method for creating lasting habits. Forcing yourself to do something is not the recipe for success.

In fact, building habits that stick often requires a healthy dose of enjoyment. When we find something enjoyable, the neurotransmitter dopamine is released in our brain. Dopamine plays a crucial role in building habits and, more broadly, in the process of habit formation.

Here’s how dopamine is involved in the habit-building process.

  1. Reward system activation: Dopamine is closely associated with the brain’s reward system. When you engage in a behaviour that your brain perceives as rewarding or pleasurable, such as eating a delicious meal, completing a task, or achieving a goal, dopamine is released. This release of dopamine creates a positive feeling and reinforces the behaviour, making you more likely to repeat it in the future.
  2. Associative learning: Dopamine helps establish associations between a specific cue or trigger and the reward associated with a behavior. When you engage in a behaviour that is followed by a dopamine release, your brain begins to link the cue or context with the positive feeling of reward. Over time, this association becomes stronger, making it more likely that you will engage in the behaviour when exposed to the same cue or context.
  3. Motivation and desire: Dopamine is involved in motivation and desire. It can increase your drive to pursue goals and engage in activities that you find rewarding. This motivation can be especially helpful when you’re trying to establish new habits, as it can make you more inclined to initiate and stick with them.
  4. Habit loop reinforcement: As a habit forms, it becomes a part of a habit loop, which consists of a cue, a routine, and a reward. Dopamine plays a central role in this loop by reinforcing the connection between the routine (habit) and the reward. The anticipation of the reward, driven by dopamine, motivates you to perform the habit consistently.
  5. Craving and anticipation: Dopamine is involved in the anticipation of rewards. This means that even before you engage in a habit, your brain may release dopamine in response to the expectation of the reward associated with that habit. This anticipation can drive you to perform the habit to experience the reward, further solidifying the habit.
  6. Habit formation: Over time, as you repeatedly engage in a habit, the release of dopamine becomes increasingly associated with that habit. This makes the habit more ingrained and automatic because your brain has learned to associate the behaviour with a positive outcome (the dopamine release).

To conclude, instead of forcing yourself into doing something that you don’t want to do, find a way to make this change enjoyable. Listen to a podcast while you run or do the dishes, brew your favourite tea while you calculate your taxes, set up a nice table for your meal…

Find the rest of the « building habits » series here.