All posts in April 2015

  • Stop destroying nutrients. Now.

    Bonjour,

    With winter upon us, it is very important to get stronger to navigate rainy days, the flu and nasty colds. One of the best strategies is to get as many nutrients as possible from your diet.  read more

  • Fight depression and anxiety.

    Bonjour,

    Just like many people, I experienced a period in my life when I suffered from anxiety and depression.

    Don’t worry, I won’t bore you with my personal life but I do know how painful anxiety and depression are and how isolated you can feel even if you have a lot of support around you. 

    I also know that it gets better, much better. One thing that helped me a lot was… food. Not comfort food but food as medicine! While depression is said to be caused by an imbalance of chemicals in the brain, many studies now suggest that it is not a disease itself but may be a symptom of chronic inflammation, with our Western diet being associated with depressive disorder.

    So today I wanted to share 5 evidence-based food rules to naturally fight anxiety and depression. They helped me and many of my clients. So please share this article if you know anyone who might need it.

    FOOD RULE #1: NEVER SKIP BREAKFAST

    IMG_3508A wealth of research shows that starting the day with a good nutritious breakfast is the MOST important thing to do to prevent low blood sugar which triggers anxiety. It will also help you beat cravings, lose weight and give you the energy you need to function properly, whatever your day holds. So… DON’T SKIP BREAKFAST. Not negotiable! I’m not talking about a carb-loaded breakfast taken on the go (hello muffins and banana bread!). I’m talking about a good nutritious breakfast made up of protein (yoghurt, eggs, ham, beans, nut butter), complex carbs (wholemeal bread, sweet potatoes, quinoa, brown rice, hummus), some healthy fat (butter, avocado, olive oil, coconut oil) and a very limited amount of sugar. If you can, add some leafy greens, too: spinach, collard greens, rocket and kale. If you’re serious about fighting anxiety, allocate 10 to 20 minutes to this nutritious breakfast every day.

    FOOD RULE #2: EAT 5 TIMES A DAY

    Blood sugar ups and downs are one of the main triggers of anxiety for many. The solution is to avoid these swings by having your breakfast, lunch and dinner AND a morning and an afternoon snacks. All of these 5 meals will need to be made up of proteins, healthy fat and low GI or complex carbs. Forget about your supposedly healthy muesli bar or your fruit juice! Snacks have to be balanced and nutritious. The foods listed for the breakfast suggestions can make fantastic snacks! For more on snacks, click HERE .

    FOOD RULE #3: IS IT GLUTEN?

    grainsYou know I’m not a big fan of the anti-gluten craze (if you haven’t read it, you can have a look at my article about my gluten-free month HERE). However when it comes to depression and anxiety, it is well researched that gluten can be the cause if you are intolerant or sensitive. The problem is, in most cases there isn’t any visible symptoms. The best is then to be off gluten for a month at least (no products made of wheat, oats, rye, barley) and see how you feel. It made wonders to some of my clients. It is hard in particular if like me you love your bread and croissant but it is worth trying.

    FOOD RULE #4: SAY NO TO COFFEE

    coffee yvesThis is a hard one for me. I’m addicted to coffee, I LOVE coffee as I explained in one of my articles HERE. Coffee offers many health benefits but can trigger anxiety and even panic attacks while making more challenging to fight depression. So again try to stop coffee and any products with caffeine (tea, sodas, cakes…) for a month and see how you feel. You might be surprised!

    FOOD RULE #5: BEWARE OF SUGAR

    Here’s what Dr Mark Hyman, top nutrition expert on sugar, says: “The facts are in, the science is beyond question. Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy and, increasingly, the rest of the world. You name it, it’s caused by sugar: heart disease, cancer, dementia, type 2 diabetes, depression and even acne, infertility and impotence.”

    When we eat sugar, we eat nutrient-poor food which leaves us with no appetite for nutrient-rich foods. Digesting sugar depletes you in vitamins and minerals; you aren’t then hungry for food that could bring you these nutrients, key life-building blocks, so important to fight anxiety and depression. A vicious circle! Try to go off sugar for a while and feel the difference. 

    THERE ARE SO MANY OTHER IMPORTANT THINGS WE COULD TALK ABOUT TO NATURALLY FIGHT DEPRESSION AND ANXIETY WITH FOOD…

    If you’re interested, let me know as I would be happy to develop a series of blog posts or even a guide, if it can be useful to anyone. 

    In the meantime, please take action now: please share this article with people who might need it. They will thank you for this.

    Have a great anxiety-free week!

    Yves

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