Nutrition, Healthy wellbeing & Real food educator & coach

20/01/2020

Hi everybody,

Because of a Facebook issue, I'm moving this page to another one: www.facebook.com/anais.happy.health/

>>> Please switch to it as I won't post any longer on this one! Thanks a lot 🥳

I help my patients to be autonomous when it comes to Health & Nutrition.

I believe in holistic nutr

17/01/2020

🕟 After 85h of fasting 🍽️, I feel very light 👻 and full of vitality 🤸! If you never tried the experience it can seem a bit wired, but it really is the case.

I felt a bit hungry between H+4 and H+6, right when I'm used to have my next meal, but it then passed over.
A bit of tiredness and a slight pain between H+24 and H+30, probably the moment when my organism started to get rid off its deepest toxins 👿 and switched towards the "I'm done with the glycogene stock, so now I'm going to tap into the fat reserves" mode!

I hadn't felt this fatigue 🥱 during my last fasting, perhaps I had more toxins 👿 to release this year? In any case, once this slightly uncomfortable moment over, I felt good both physically 💪🏼 and mentally 😁.
I have kept going to the gym 🏋️ (light sessions, just 30-40 minutes of soft musculation each day).
My husband didn't fast with me but having him eating in the same room where I was did not frustrate me. Nor did I felt hungry. Probably because I was busy working on what passionates me!
🍌 Fruits 🍉 were somewhat tempting 🤤, but that's such a delightful feeling to feel it's body cleansing 🧖 that I preferred to keep going! 🤗

To go back to a normal diet after those 85 hours of fasting, I've decided to start slowly - contrary to last year when I went straight to a proteins-carbs-vegetables meal which triggered a lot of tiredness 😴 (I almost felt asleep on my dish!).

🥗 So on the menu tonight: raw 🍊 fruits 🍎 and 🥕vegetables 🥬, which are the easiest and fastest food to digest for my body!

👉👉👉 And you, have you ever tried the experience❓ Rise your hand 🙋🏻‍♀️ if you had or if you wish to!

15/01/2020

Why are fruits and vegetables colored❓

It is linked to their pigment content:

💚 Chlorophyll brings a green color (basil, cabbage) 🥦
❤️ Carotene (family of carotenoids) gives a red, orange or yellow color (carrot) 🥕
💛 Flavonoids give a yellow tint when cooked in water (spinach) 🥬
💜 Anthocyanins provide a purple, blue or red coloring depending on the PH level (beet, red cabbage, grapes) 🍇

These natural pigments, which are part of the family of polyphenols, have antioxidant effects 🧖‍♀️. They lose their properties in contact with heat 🌡and air.

Vitamins A, C and E also have antioxidant properties. If they do not have any particular color, they are also destroyed by the heat: vitamin C is destroyed from 60°C, vitamin E from 90°C, and vitamin A from 110°C.

👉 As a result, it is recommended to add some raw vegetable to each of your meals 🍴.

10/01/2020

Why not making your own home-made bread 🥖🥖🥖?

Although it may sound complicated, nothing is actually easier to do 🤗 : All you need, in addition of warm water, is 3 ingredients: flour, salt and yeast!

👉👉👉 For 500g of flour, add 30cl of water, 15g of yeast and a 8g of salt. Mix well the dough with your hands, then make a bowl. Let it rise in a warm place for a few hours, then give the dough the shape you wish and bake it at 180°C for 30 minutes until it gets a nice golden color. Bon appetit 🥳🤤😋

08/01/2020

Which oil should I use ❓

An oil is a fatty substance that is, usually, fluid at room temperature. It can be made from fruit 🥥 (olive, nuts, hazelnut, almond, coconut), seeds 🥜 (rapeseed, peanut, soy, sunflower, grapes, squash) or germ 🌽 (wheat, corn).

If all edible oils contain 99.9% of lipids, they are different – some being richer in saturated fats, mono-unsaturated fats or poly-unsaturated fats (omega 3 and omega 6).
While saturated fats are to be avoided, unsaturated fats are essential for our health in the right quantities.

👎 Oils with the highest levels of saturated fats are coconut and palm oils.
👍 Poly-unsaturated oils are oils rich in omega-3 and omega-6. Oils rich in omega 3 are linseed, nut, rapeseed, soybean. Oils rich in omega 6 are sunflower, soya, sesame.
👍 Oils containing the most mono-unsaturated fats are olive and peanut oils.

Oils are not stable at the same temperatures 🔥: above a certain threshold (called smoke point), they burn, decompose and denature, and release toxic substances 🚭 sometimes carcinogenic.
For example, palm oil burns at 240°C/464°F, extra virgin olive oil at 191°C/376°F, butter at 177°C/351°F, and flaxseed oil at 107°C/225°F.
Moreover, refined oils (which have neutral flavors and limited nutritional benefits), have a higher smoke point than virgin and extra virgin oils.

As a result, it is recommended to use different types according to the usage:
🍳 For frying: oils with a high smoke point capable of enduring higher temperatures and making it possible to obtain crispy foods.
🥗 For salad: extra virgin oils rich in mono-unsaturated and poly-unsaturated fats.

And you, which oil do you prefer ❓

07/01/2020

Is glycemic index that important ❓

Glycemic index (GI) is the speed of sugar absorption by our organism. The slower it is, the more progressive the sugar is absorbed in our body – which enables us to get enough energy 💪 until the next meal without hunger 🥳. On the opposite, the higher the GI is, the higher the insulin amount will be secreted in our body 😧.
The issue of high glycemic food? Too much insulin in our blood contributes to carbohydrates stockage as reserve fat, increase of triglycerides, and decrease of good cholesterol.

GI has been defined in 1981 – less than 40 years ago! It is based on a scale from 0 to 100, with foods classified into 3 categories:
🥦 Low GI (what we call “slow sugars” or “complex sugars”) are below 50: for example most green vegetables and lentils.
🍦 Moderate GI are between 45 and 65: for example honey, banana, ice cream, wholegrain bread and fruit juice.
🥖 High GI (also named “rapid sugars” or “simple sugars”) are above 65: for example white bread, potatoes, beer and cakes.

To be noted GI is influenced by several factors such as:
🥨 Food transformation process (a whole-wheat bread has higher GI than a white bread)
🍚 Starch type and variety (basmati rice has a lower GI than standard long rice)
🍏 Fiber content (a home-made apple juice has a higher GI than an apple)
🍌 Fruit maturity (a ripe banana has higher GI than an unripe one)
🍯 Preparation (a puree has a higher GI than a boiled potato)
🔥 Cooking method (over-cooked pasta have higher GI than al-dente pasta)

Bon appétit ❗️

06/01/2020

How can I make sure I get enough antioxidants❓

The process of oxidation in the human body produces unstable chemicals called free radicals 👹. Their production increase with processed food 🍔, pollution 🏭, alcohol 🍹, UV exposure ☀️, cigarette smoke 🚬, and stress 🏃‍♀️.
When the body cannot process and remove free radicals efficiently from our body, oxidative stress results – which has been linked to a variety of diseases, including heart disease, cancer, age-related diseases and stroke.

Antioxidants prevent or slow damage to cells caused by free radicals by neutralizing them in our bodies 👊. There are several hundreds (perhaps even thousands) of substances acting as antioxidant such as vitamins A, C and E, beta-carotene, lycopene, polyphenols, tannins, and catechin – just to name a few.

The best sources of antioxidants are plant-based foods 🌳, especially fruits and vegetables 🍓. Since each antioxidant serves a different function and they can’t substitute one to another, it is important to have a varied diet.
To be noted:
- Cooking 🔥 can either increase or decrease antioxidant levels depending on its type, for example lycopene is easier for our bodies to process and use when cooked, but cauliflower, peas and zucchini lose much of their antioxidant activity in the cooking process.
- Antioxidants’ supplements 💊 do not work as well as the naturally occurring antioxidants in foods such as fruits and vegetables.

🧐 Tips to keep in mind:
🍏 Include a fruit and/or a vegetable every time you eat
🍇 Make sure your plate is colorful as rich color foods are rich in antioxidants
🍒Vary your fruits and vegetables intake, eat raw and cooked
🌶 Use spices such as turmeric, cumin, oregano, ginger, clove, and cinnamon
🌰 Snack on unsalted and unsweetened natural nuts and seeds

05/01/2020

Is fasting 🍽 bad for health?

Fasting is the abstinence from food, sometimes including drink. Practiced before our era to rebalance the body 💃🕺, it was promoted and encouraged 📣 as early as in the 1st century BC, and did not begin to be considered excessive until the 1600s.
We actually all fast everyday when we sleep 😴, the length of this fast depending on the last time we eat at night and the first time we eat when we wake up. Today, it is practiced for health, ritualistic, religious, or ethical purposes.

Regarding health purpose indeed, numerous specialists mention about its benefits for our organism, especially detoxifying and therapeutic. There are 2 main types of fasting :
🕙 Intermittent fasting is short, discontinuous, with a certain frequency; basically the intake is restricted for a few hours up to a few days at a time and a normal diet is resumed on other days. Most common kinds are 16/8 (which consist of 16 hours of fasting each day), and 5/2 (2 days of fasting per week).
📅 Continuous fasting is longer but episodic; for example during a week twice per year or for 3 days at each change of season.

Everyone can fast, but the type of fasting and its length needs to be adapted to each person and objective (weight loss 💪, detoxification 🌱, body rebalance ☯️).

🧐 Are you ready to explore & give it a try❓❓