tag:blogger.com,1999:blog-31121979667066751562024-03-13T00:09:55.885-07:00Nutrition in Paris**Please note** My blog now has a new home - <a href="http://www.nutritioninparis.com/index.php/blog">Please click here to view it.</a> <br>All posts newer than October 8 2012 can be found there.<br>
A blog on nutrition, health and anything else which grabs my attention! Visit my main website www.nutritioninparis.com for more information on my services.Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-3112197966706675156.post-55817879884614975702012-10-08T12:18:00.000-07:002012-10-08T12:20:04.851-07:00You might just possibly be able to catch a cold from being cold... <br />
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<span class="s1">I’m suffering from a stinking, lingering cold at the moment, and beginning to get tired of being told that I caught it because I don’t dress warmly enough or that I must have received a blast of cold air (<span style="color: blue;">un coup de froid</span>) due to the changeable seasons. I have had this debate so many times with my French husband or during dinner parties (after lots of wine) and even at the school gates. ‘You simply can’t catch a cold from being cold. A cold is caused by a virus...’ and so on and so on. I have responded politely when little old ladies have scolded me for my children running around half naked in 10 degrees - “<span style="color: blue;">Avant nous habitions au Pole Nord, donc mes enfants ont l’habitude du froid!</span>”. I have smirked when my doctor told me off for coming to his surgery with wet hair “<span style="color: blue;">Vous allez attraper froid, Madame Debeugny</span>”. Priding myself on being a woman of science I have always been quick to state that there is absolutely no scientific evidence to prove that ‘being cold’ lowers one’s immune system.....! </span></div>
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<span class="s1">But, I am now possibly prepared to admit that I might be wrong. Is there something to this old wives' tale after all? Is there a link between cold exposure and developing a cold? Why do some of us get colds and not others despite being exposed to a cold virus? How? Study after study has failed to find a link between cold exposure and immune system function. I then came across this little gem of a paper which I think could explain quite effectively the hows and whys. The theory goes like this:</span></div>
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<li class="li1"><span class="s1">A population might be exposed to a cold virus, but not everyone will display cold symptoms (in this case it is known as a sub clinical infection)</span></li>
<li class="li1"><span class="s1">Up to about 60% of this population will develop clinical cold symptoms (ie obvious cold symptoms)</span></li>
<li class="li1"><span class="s1">The conversion from having no symptoms to developing symptoms <i>could</i> be caused by being exposed to sudden blasts of cold as:</span></li>
<li class="li1"><i>Chilling of the body surface causes constriction (narrowing) of the blood vessels in the nose and upper airways</i></li>
<li class="li1"><i>This then lowers the <b>local</b> immune response in the nasal passage as the narrowing of the vessels reduces the blood flow/nutrient supply to the cells lining the respiratory tract. (Previous studies have focused on testing the systemic or ‘total’ immune system reaction rather than investigating a local immune response.) </i></li>
<li class="li1"><i>The nasty (!) rhinovirus which flourishes in colder temperatures then replicates and spreads throughout the respiratory tract and the individual develops the clinical symptoms of a cold.</i></li>
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<span class="s1">So, there you go. It’s a theory only and has not been tested, but I think it’s an interesting one. I humbly promise that I will stop trying to be a smug know it all and will check my facts carefully in the future. It does not quite explain why my three children are able to run around barefoot in the garden in all temperatures and not have permanent colds. Possibly because their super nutritionist mother stuffs them full of good healthy food....?! </span></div>
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<span class="s1">(</span>The reference for the paper, if you want to have a look is Eccles R (2002) Acute cooling of the body surface and the common cold <i>Rhinology</i> 40 109 - 114)</div>
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A little gem of a recipe, baked almond custards which I served with a plum compote. Just perfect comfort food when you are feeling under the weather..!!</div>
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<b>Almond Creams</b></div>
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600 ml almond milk</div>
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30g brown sugar</div>
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50g flaked almonds</div>
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2 large eggs</div>
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20g soft brown sugar</div>
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1 tablespoon cornflour</div>
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1 vanilla pod</div>
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1 good glug of amaretti liqueur (and a glug for you!)</div>
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Heat oven to 150 degrees. Place 4 greased ramekins in a deep baking tray which is filled with water, so the water level reaches half way up the ramekins. Dry fry the almond flakes and the soft brown sugar in a frying pan until just turning golden and caramelised Take off the heat and place in a dish (if you leave them in the pan they'll carry on cooking).</div>
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Heat almond milk with the vanilla pod and leave to infuse for 10 minutes. Beat the eggs, cornflour, liqueur and brown sugar together. Remove the vanilla pod from the milk (let it dry and then you can reuse it). Pour the warm milk onto the egg mixture, beat throughly to mix and then pour into the ramekins. Bake for 30 minutes. Serve warm and decorated with the caramelised almonds. </div>
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Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com4tag:blogger.com,1999:blog-3112197966706675156.post-88024003044344817022012-09-24T03:28:00.001-07:002012-09-24T03:34:26.767-07:00The rise of the 'Pseudo' family meal<br />
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<span class="s1">Question - what do you call a family meal where all of the family members are sitting around a table but not talking or communicating or even enjoying the meal together? Answer - A pseudo family meal!</span></div>
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<span class="s1">You’d never see this in France (quelle horreur!), but on my tour of the UK in the summer I was shocked to see families (in restaurants) all sitting taping away at screens: Nintendo DS, Kindle or Ipads each in their own solitary bubble for (I kid you not) the duration of the meal.</span></div>
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<span class="s1">Whilst family life has got increasingly busy surely it’s possible to make the time to sit down and eat at least one daily meal together? To switch off mobiles and electronic devices and focus on some good quality family time? From a nutritional perspective this is such a good chance to talk to children about what they are eating - where it’s from, how it’s been cooked, whether they like the taste (or not!), the balance of nutrient it contains etc etc. This is precious information which they simply do not learn at school and therefore we, as parents and roles models need to provide them with these essentials. Nutrition aside, meal times are also the perfect time to talk to your children about their day at school, their friends and how they are feeling in general. I’d be the first to say that mealtimes are not always easy - there can be drama, tears, tantrums, arguments and fights, but this is all part and parcel of being a family. Some of the best memories I have when growing up are all based around the kitchen table, the laughter, the jokes, the delicious food and the huge amounts of wine....</span></div>
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<span class="s1">The pseudo family meal is a horrible invention as it is pretending to be something it is not. A meal where everyone is looking at a screen is not proper family time. Can you imagine our children hosting dinner parties in 20 years time with a) food ordered in as they have not learnt how to cook b) everyone taping away on their Ipads 30 as they have not learnt the art of good conversation. It’s bleak, it’s horrible...! </span></div>
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<span class="s1">So, mums and dads, kids and kiddies, let’s all try to make an effort for the all so important traditional family meal. Dads - surely you can put your blackberry down for 20 minutes even if you are expecting important emails. Mums - putting your current status on facebook as ‘enjoying a lovely family meal’ is a bit of a contradiction in terms if you are spending the whole mealtime FBing and tweeting. Kids - the DSs will still work if you put them down for 20 minutes! Let’s aim for quality family time based around sharing tasty family meals.</span></div>
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<span class="s1">On that note, a family meal menu for you, which is also seasonal.</span></div>
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<span class="s1">Chicken breasts with creamy mushroom sauce</span></div>
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<span class="s1">Roasted pumpkin</span></div>
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<span class="s1">Steamed Broccoli</span></div>
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<span class="s1">Tagliatelle</span></div>
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<span class="s1">*****************</span></div>
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<span class="s1">Coconut Rice pudding pots</span></div>
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<span class="s1">Apple and blackberry compotes</span></div>
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<span class="s1">Recipes</span></div>
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<span class="s1"><b><u>Chicken Breasts with Creamy Mushroom Sauce</u></b></span></div>
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<span class="s1">You need 1/2 - 1 chicken breast per person depending on appetite. I flattened the chicken breasts with a rolling pin and then left them marinating in white wine and fresh chopped tarragon for 30 minutes.</span></div>
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<span class="s1">For the sauce</span></div>
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<span class="s1">500g or so mixed chopped mushrooms ( I used girolles and cepes)</span></div>
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<span class="s1">3 crushed cloves of garlic</span></div>
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<span class="s1">Butter</span></div>
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<span class="s1">Chicken stock (about 300 ml)</span></div>
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<span class="s1">Sherry ( about 30 ml)</span></div>
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<span class="s1">Creme fraiche (about 2 large spoons)</span></div>
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<span class="s1">Chopped parsley</span></div>
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<span class="s1">Remove the chicken breasts from the marinade and pat dry and dust with flour. Fry in a mix of butter and olive oil until cooked. Place in a baking dish and keep warm in a low oven.</span></div>
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<span class="s1">Fry the mushrooms in the same pan used for the chicken. Once cooked add crushed garlic and the stock. Let the stock reduce down a little bit then add the sherry and creme fraiche. Season and scatter with the parsley. Pour over the chicken and serve with a smile! </span></div>
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<span class="s1"><b><u>Coconut rice pudding</u></b></span></div>
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Very easy! 100g pudding rice ( I used a brown short grain rice), 400ml coconut milk, 200ml water. Note that you could a) also use normal milk and that b) the coconut milk depending on the type you use can be slightly grey in colour. This is also nice for breakfast. <span class="s1"></span></div>
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<span class="s1">Place all ingredients in a saucepan, bring to boil and then let it cook gently until rice is cooked (about 15-40 minutes depending on whether you use white or brown rice). Sweeten to taste with honey, brown sugar or xylitol. Serve with the compote. </span></div>
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Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com2tag:blogger.com,1999:blog-3112197966706675156.post-9537565325813487722012-07-25T05:16:00.000-07:002012-07-25T05:16:50.096-07:00The insider’s guide to getting good customer service in France!<br />
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And no, this is so not a French bashing article. I’ve lived here for 10 years, my husband is French and my children are 99.9% French ( the 0.1% is a nod to me, their sole English beacon). There are so many things I love about this country of liberté, fraternité and égalité - the food, the family focused life style, the attitude to aging and the fantastic health service, But, there are a few teensy, weensy things that still now can drive me to rage or tears or both, such as the administration, the rigidity and the infamous customer service.......<br />
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Why is it so difficult to find good customer service? I’m still trying to understand this. My husband explains that it dates back to the revolution where following the beheading of the aristocracy, the concept of being a servant and having to serve anyone was not meant to exist any more. He also explains that France produces fantastic engineers and scientists, but still does not really understand commerce or trade. I also think that culturally the idea of selling products and making money is vaguely distasteful to many of the French with socialist leanings. <br />
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I’ve tried storming out of shops before saying very loudly in my thickly accented french ‘ C’est la derniere fois que je fais mes achats ici, le service est tres tres mauvais’ (<i><span style="color: blue;">It’s the last time I’m shopping here, the service is terrible</span></i>) which only makes the shop assistants snigger - ‘Comme vous voulez Madame’ (<i><span style="color: blue;">As you wish</span></i>). <br />
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So, if threats and losing your temper don’t work, what does? From bitter, bitter, experience I’ve found the following useful:<br />
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1) Always start your query with ‘Bonjour’<br />
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Do take the time to ‘meet and greet’ or ‘butter up’ the shop assistant/service desk. Starting off the conversation with a direct ‘I’m looking for’ or ‘Do you have....’ never seems to work very well and I’m usually ignored.<br />
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2) Have the right attitude<br />
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Be positive and polite. Firm but not pushy. Confident, but not arrogant (you’ll irritate them ) and not too deprecating (they’ll ignore you). Speak slowly and as clearly as possible (particularly if you have a strong accent). I always carry a notebook in my handbag so if a shop assistant does not seem to understand what I am asking for I can write it down instead. You could also try drawing it. Do not at any cost try and mime what you are looking for ( a la Marcel Marceau) as they will then think that you are a complete idiot and try and run away. <br />
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3) Allow them to educate you<br />
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And yes, there is a thin line between educating and patronising, but for a shop assistant it is psychologically better to ‘educate’ you than serve you. So, milk this for all it is worth and take it as an opportunity to find out as much as you can about French products. Feel free to ask them what wine is best with a particular meat, which cheeses to use in a cheese board, and which melon is ready to eat straight away. You will be pleasantly surprised at how willing they are to share this information with you.<br />
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4) Put the slap on<br />
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The French are in general much better dressed than their anglo saxon counterparts and appearances do count. Make up and tidy hair are essential even for grocery shopping and if you try to approach them in your Uggs, greasy hair and track suit bottoms you will be ignored. Therefore, try to factor in a 30 minute grooming session before going shopping in order in maximise the level of customer service you will receive.<br />
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5) Control your children<br />
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French shops expect you to be able to discipline and control your children. If your children are running up and down the aisles and/or screaming their faces off you will be lucky to receive any level of service and will receive instead a lot of black looks and mutterings about a good fessé (a smack). <br />
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So, control your children on a shopping trip ( a little bit of blackmail such as promising them a comic or some money usually works for me!)<br />
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A final point is that the same rules about grooming apply to your children. If they look a bit mangy you are more likely to be ignored, so spend a bit of time smartening them up before going shopping. <br />
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Good Luck!<br />
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As always a quick recipe - a delicious cauliflower salad which comes straight from the fantastic Ottolenghi cookbook.<br />
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Cauliflower is a cruciferous vegetable like broccoli, sprouts and cabbage and this group of vegetables contain isothiocyanates, plant chemicals which help to protect against cancer. It is also a good source of vitamin C, folate and Vitamin K (which helps to regulate blood clotting).<br />
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I served this with warm Moroccan style chicken.<br />
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<b><u>Chargrilled Cauliflower with tomato, dill and peppers.</u></b><br />
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Dressing:<br />
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Blend (ideally in a food processor):<br />
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2 tbsp capers, drained and chopped<br />
1 tbsp French wholegrain mustard<br />
2 crushed garlic cloves<br />
2 tbsp cider vinegar<br />
60 ml olive oil. <br />
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Season to taste<br />
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Salad Vegetables<br />
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1 small cauliflower, divided into florets<br />
1 tbsp chopped dill<br />
50g baby spinach<br />
20 cherry tomatoes, halved<br />
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Blanch cauliflower florets for 3 minutes in a pan of salted water. Drain and run under cold water to stop them cooking further. Leave in colander to dry. Once dry place in mixing bowl with 60 ml olive oil and salt and pepper.<br />
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Heat a griddle pan until very hot. Grill cauliflower in batches until charred and transfer to a bowl. While still hot add dressing, dill, spinach and tomatoes. Stir gently, season and serve. <br />
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Enjoy!<br />
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<br /></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com2tag:blogger.com,1999:blog-3112197966706675156.post-20904996986858824222012-06-05T13:15:00.000-07:002012-06-05T13:15:38.782-07:00Summer time and 5 a day should be easy.......!<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The fruit and vegetable aisles are groaning with melons, tomatoes, raspberries and strawberries and I’m thinking rosé, BBQs and roasted vegetable salads (in that order!). While it can be harder to eat our five a day in the winter when cabbage and apples start to feel a little bit boring, we have actually no excuse in the summer as there is so much variety and colour.<span class="s1"></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I’m on a mission to fill my children (and husband) with as many fruit and vegetables as possible at the moment in the hope that this, plus the vitamin D they'll make from the action of sunlight on their skin (and here's hoping that we actually got some decent sunlight very soon!) will keep the Debeugny household</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">‘a sick-free zone’ over the summer months. </span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">So, I though it might be useful to share a day’s worth of menus. My criteria is that the family menu needs to be healthy, colourful, tasty, interesting. I’m aiming for easy home cooked foods, ideally low (ish) in refined carbs and sugars, with quality protein and natural (as opposed to trans/hydrogenated/processed) fats. The meals need to be suitable for adults and children as I get very grumpy at the thought of having to cook separate meals for different family members. I also have a intense dislike of ‘faddiness’. My children don’t have to finish all the food on their plates and I tend to serve them small portions so they can always ask for more, but, and this is a big but, I do expect them to try everything (and not to be too rude about it!).</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">So, on the daily menu....</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">Breakfast</span></span></div>
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<i style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b>1 cup American style Pancakes with Greek Yoghurt and Fresh Fruit</b></i></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">* Lunch</span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Crudités and Green Salad </i></b></span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Bolognese Bake - made with left over bolognese sauce, wholemeal pasta spirals and mozarella cheese </i></b></span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">**Douter </span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Easy Peasy Banana Icecream with grated chocolate</i></b></span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Rice cakes</i></b></span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">Supper</span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Potato and Courgette oven baked Frittata</i></b></span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Peas</i></b></span></span></div>
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<span class="s1"><span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><b><i>Red cabbage, radish, carrot and tahini salad</i></b></span></span></div>
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<b><i><span style="color: blue;"><span style="font-family: Arial, Helvetica, sans-serif;">Fruit/compotes/cheese/yoghurt - borrrrr-ring as my children would say!</span></span></i></b></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Total fruit and veg intake for the day 6-7ish - Yes! </u></span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">*My top tip here is when you have hungry children waiting to be fed always put salad/crudités on the table first, so that they have the chance to eat these before the main dish arrivves. You might also be surprised how many cucumber and carrot sticks they can munch on when they are really hungry!</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">**Douter (Do-té) is a fantastic invention by a friend of mine which gets round the problem of children having both a sugary dessert and a gouter. You basically fob the kids off after lunch with a ‘<b><i>you can’t possibly still be hungry so let’s wait a bit before dessert</i></b>’ and then you do ‘<b><i>you’ve just had a late dessert so you don’t need a gouter</i></b>’! The douter is served around English ‘teatime’ - 3pm ish</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Recipes:</u></span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;"><b>1 cup American style Pancakes with Greek Yoghurt and Fresh Fruit</b></span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Makes about 12-16</span></span></div>
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<span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Whisk together:</span><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;"> </span><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">2 eggs, 1 large teacup of flour ( I fill 75% of the tea cup with wholemeal flour and 25% porridge oats.) 1 large teacup of milk, 2 tsp baking powder, 1 tsp cinnamon, handful of fresh blueberries.</span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Fry spoonfuls in a frying pan for about 2 minutes each side (flip them over onto the other side when they start to bubble). You are aiming for small round thick pancakes rather than thin delicate crepes! </span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Serve with greek yoghurt, a drizzle of honey and chopped fresh fruit </span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;"><b>Easy Peasy Banana Ice Cream</b></span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">You need 1 frozen peeled banana, 1 tsp peanut butter and 1tsp honey per person. Place ingredients in food processor add a good dollop of mascarpone/creme fraiche and blend until soft and creamy (this can take a while). Serve immediately.</span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;"><b>Frittata </b></span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Finely chop and fry 1/2 onion in a small amount of olive oil/butter for 2-3 minutes. Add 1 finely chopped courgette (chopped finely enough that the kids do not complain!) and fry for a further 5 minutes. </span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">In a bowl whisk 8 eggs, 100ml of milk and some fresh herbs/seasoning. Slice up left over boiled potatoes( about 300-400g) and add to eggs. Mix in the cooked onion and courgette mixture. Add 100g of grated cheese (comté/parmesan).</span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Pour into greased baking dish and bake in 180 degree oven for 20-25 minutes. </span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;"><b>Red cabbage/radish/carrot and tahini salad</b></span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">I love coleslaw but find the combination of raw onions and raw cabbage slightly over powering which is why I prefer to fry the onion before adding to the salad. This gives the salad a gorgeous crispy roasted taste.</span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Finely chop or grate red cabbage and carrots. Mix in some chopped radish. Fry 2 thinly sliced shallots in olive oil until crispy, then throw in a handful of flaked almonds and cook for a further minute (don’t let the almonds burn!). Mix vegetables, shallots and almonds together in a dish. </span></span></div>
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<span class="s1"><span style="color: #c27ba0; font-family: Arial, Helvetica, sans-serif;">Dress with a mixture of : 1 large tablespoon tahini (sesame seed paste), lemon juice (to taste), olive oil (to taste) , pinch of sugar and pinch of salt</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">Enjoy</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">Charlotte </span></span></div>
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<span class="s1"></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com1tag:blogger.com,1999:blog-3112197966706675156.post-43750535947717946182012-05-24T05:58:00.001-07:002012-05-24T11:43:46.575-07:00Quacks, alternative medicine and open minds!!<br />
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<span class="s1">I’ve just been reading the comments on the article by Edward Ernest in the Guardian ‘Alternative medicines can't escape the long arm of the law’ </span>and I am once again dismayed (though not surprised) at the vitriol displayed by the promoters of alternative medicine and the sceptics who are quick to dismiss complementary theories as ‘quackary’<br />
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<span class="s1">The term alternative or complementary medicine covers a wide range of practices and products claiming to support/heal/treat illnesses and symptoms and which are not considered part of conventional medicine. Osteopathy, chiropractise, massage, yoga, hypnotherapy, chinese medicine and vitamin supplements all come under the mantal of complementary therapies.</span><br />
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<span class="s1">Sceptics are quick to dismiss these therapies on the grounds that:</span></div>
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<li class="li1"><span class="s1">There is no scientific ‘evidence base’ behind these practices - ie it is difficult/impossible to demonstrate scientifically how these therapies work and that their efficacy is therefore questionable. <br /><br />
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<li class="li1"><span class="s1"> Many of the therapies are unregulated (oesteopathy and chiropractic are self-regulated) and the titles are not protected. For example anyone can call themselves a naturopath or a nutritional therapist. Therapists do not necessarily have to follow the strict codes of professional conduct and standards which conventional medical practitioners have to follow.</span></li>
<li class="li1">Lack of regulation puts the public at risk of a) inexperienced/unqualified practitioners giving ineffective/possibly dangerous treatments/advice b) being 'conned' into paying for these ineffective/possibly dangerous treatments/products c) seeking an alternative practitioner when they should really be seeing a doctor for an urgent medical issue.</li>
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<span class="s1">The 'quacks' are quick to argue back that:</span></div>
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<li class="li1"><span class="s1"> Just because we can’t scientifically explain how something works, does not necessary mean that it does not work. <br /><br />
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<li class="li1"><span class="s1">Big Pharma (the pharmaceutical companies) are out to make a fortune from selling medications to us that we either don’t really need/could actually harm us and making us all into pill popping dependent, unhealthy zombies!</span><br />(The Mediator case is often cited. It is currently ongoing here in France. Mediator was a diabetes drug which was banned last year due to links to heart valve damage.)</li>
<li class="li1">That based on 'clinical practice' many of the alternative therapies can be effective and that these therapies provide support and comfort to many patients. </li>
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<span class="s1">Many alternative practitioners are keen to push for regulation. In the UK there is the ‘Complementary and Natural Healthcare Council’ which was established to regulate a range of alternative therapies. Practitioners have to demonstrate professional standards and qualifications and the key aim is to protect the public from ‘quacks’. The sceptics though argue that regulating ‘alternative rubbish’ just makes it ‘regulated alternative rubbish’ and so the heated debate continues.........</span><br />
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<span class="s1">The people who are drawn to alternative therapies are often the ones who have found that conventional medicine does not necessarily have all the answers, such as chronic fatigue, back problems, autoimmune diseases, depression and infertility. Alternative therapies usually take a holistic approach and often involve long consultations focused on getting to know the patient and their medical history (in contrast to time pressed medical GPs). It could be argued that an hour of talking about oneself to a nice smiley therapist in a calm, relaxed environment over a herbal tea would would be beneficial for almost everyone! More importantly, many therapies possibly play a role in helping people to have a sense of control over difficult and sometimes heart breaking situations as well as providing an additional source of support. <br />
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Conventional medicine is fantastic at addressing so many causes and symptoms. If I have a broken arm, I need to get to a surgeon rather than have my auras read. If I’ve got a raging bacterial infection, I need a doctor to prescribe antibiotics rather than relying on mega doses of vitamin C. Feeling blue, tired, weak or in pain, then possibly (and ideally after having been checked out by your doctor) you might be drawn to alternative therapies to see if they can help you feel better.</span><br />
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<span class="s1">Sceptics argue that the placebo effect is the only possible explanation of why alternative theories work - ie, because you believe it’s going to make you better it does! Is this anything wrong with this? Well yes and no. If you think it’s going to work and it means that you don’t need to resort to drugs or pills then this might be a good thing. But, if it also means that you pay a small fortune for your alternative treatment and that it stops you seeking appropriate conventional medical advice when you need it, this is not ideal. </span><br />
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<span class="s1">As an aside, it’s interesting that in France there are many General Practitioners who also practise homeopathy which I do feel is an absolute contradiction in terms. There is absolutely no evidence base to support homeopathy and of the small trials that have been performed, the results indicate that it is absolutely no more effective than placebo. So why oh why are some medical doctors promoting it and why are so many pharmacies selling expensive homeopathic products?! </span><br />
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<span class="s1">My personal opinion is that some alternative therapies can be both helpful and useful alongside conventional medicine. To <b><i>complement </i></b>it, rather than <b><i>replace</i></b> it. Conventional medicine for the body and complementary therapies for the mind, or something like that! Some therapies however are an absolute load of rubbish (sorry!) and no, I’m not going to list them because I’ve probably already upset enough homeopaths! I would caution anyone to be careful when selecting alternative practitioners. Do ask them about their training, qualification, possible side effects (just because it’s ‘natural’ does not mean that it is always ‘safe’) and be highly sceptical of anyone who promises to cure or treat you or tries to sell you expensive products.</span><br />
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<span class="s1">The two quotes which are always used by both sides of this debate are:</span></div>
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<span class="s1">‘To work, your mind needs to be open like a parachute’ in contrast to ‘Your mind should not be so open that your brains fall out’. The answer as always lies somewhere in the middle. In a world which can be cruel, unpredictable and changeable, complementary theories or indeed anything which you feel might comfort, support or make you feel better is always worth exploring alongside of conventional medicine care.</span><br />
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<span class="s1">Guardian article link: </span><a href="http://www.guardian.co.uk/science/blog/2012/may/22/alternative-medicine-long-arm-law"><span class="s2">http://www.guardian.co.uk/science/blog/2012/may/22/alternative-medicine-long-arm-law</span></a> </div>
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<span class="s1">On a lighter note, a nifty recipe which I’ve taken straight from the BBC Good Food Magazine. It’s a kind of vegetarian goulash - healthy, low in fat and bursting with goodness. It was perfect at the start of this week when it was rainy and cold. I served it with cooked spinach and a cucumber and radish raita (chopped red onion, lime juice, chopped radish, chopped cucumber, fresh coriander and black onion seeds).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBmAvbtMoG3NWX7kEI2A-L2k_wT8IJGTgC9pwg7ig1tjYkML3r00OGCYRqPB1vnjDLuAlcVsFZgqbqBRj0IQf4NnYHcpoO613P34uDn1RWUHmIFWkPKINL4a0CAIq9D8teI1wmKk7K0EQ/s1600/goulash.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBmAvbtMoG3NWX7kEI2A-L2k_wT8IJGTgC9pwg7ig1tjYkML3r00OGCYRqPB1vnjDLuAlcVsFZgqbqBRj0IQf4NnYHcpoO613P34uDn1RWUHmIFWkPKINL4a0CAIq9D8teI1wmKk7K0EQ/s320/goulash.jpeg" width="320" /></a></div>
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<b>Squash, Lentil and Bean Goulash</b></div>
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<span class="s1">500g peeled and chopped butternut squash</span></div>
<div class="p1">
<span class="s1">1 sliced onion</span></div>
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<span class="s1">1 Tbs olive oil</span></div>
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<span class="s1">2 tsp ground cumin</span></div>
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<span class="s1">1/2 tsp chilli flakes ( I used 1 tsp as I like my food spicy)</span></div>
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<span class="s1">400g can of chopped tomatoes</span></div>
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<span class="s1">2 tsp brown sugar</span></div>
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<span class="s1">2 tsp vinegar</span></div>
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<span class="s1">400g can rinsed and drained kidney beans</span></div>
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<span class="s1">seasoning</span></div>
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<span class="s1">fresh parsley</span></div>
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<span class="s1">Fry squash and onion in oil for 5-10 minutes until softened. Stir in cumin and chilli and cook for a further minute. Add tomatoes plus 400 ml of water, lentils, sugar and vinegar. (I also added a vegetable stock cube!). Bring to simmer and cook for 20 minutes. Add kidney beans and cook for a further 10 minutes. Season and add fresh chopped parsley. Enjoy! </span></div>
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<span class="s1"></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com1tag:blogger.com,1999:blog-3112197966706675156.post-29411697605030664692012-05-15T00:54:00.000-07:002012-05-15T03:53:09.060-07:00Are the french too obsessed with weight? !<br />
The results of a large study by L'Inserm (Institute national de la santé et de la recherche medicale) looking into the relationship between nutrition, health and diet found that nearly 7 out of 10 women and 1 in 2 men (!) in France wanted to lose weight, even if their BMI was in the normal reference range (19-25). <br />
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The study found that some women begin dieting from 10 years of age and that 30% of woman have already tried 5 different diets. A further 9% will have tried at least 10 diets. <br />
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On closer analysis of the different diets which were tried, such as high protein and calorie restriction, the research found (and no surprises here!) that the best long term results were achieved by following a varied and balanced diet, watching the portion sizes and avoiding snacks.<br />
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The study highlighted that the risk of excessive dieting includes nutrition deficiencies, distorted body image and eating disorders.<br />
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France has one of the lowest obesity rates in Europe, along with the Italians and the Swiss. It is also the first European country to notice its childhood obesity rates levelling off, which is linked to a fantastic initiative dating from 2004 where, amongst other changes, soft drinks and snack machines were removed from over 50% of colleges and lycees.<br />
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These initiatives are good ones and it is so important from a public health perspective to provide an environment that encourages people to make healthy food choices and be as physically active as possible.<br />
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Yet, as always there is a balance and as an expat living in the ile de france region, I do feel that the French (in general) are overly obsessed with weight. People here can be very judgemental, direct and quick to pass critical comments on other people’s weight and I have spent some time wondering why! Is it because being overweight is seen as a loss of control (mon dieu!) or because it is seen as a sign that France is becoming ‘anglicised’ and closer to the relaxed, corrupt English/American style of living (double mon dieu!).<br />
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My lovely elderly neighbour was very quick to tell an acquaintance of mine that her teenage daughter was being a bit ‘grosse’. My equally lovely mother-in-law weighs herself every day without fail and monitors very gram gained or lost with eagle like precision. <br />
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Here’s an example:<br />
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You go out for a girly night with anglo saxon friends and mention over dinner that you are worried you might have gained a few kilos recently. These friends will usually rush to tell you that you look lovely/don’t appear to have gained any weight/encourage you to have another glass or wine or dessert.<br />
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The same scenario with your french girl friends? As soon as you mention you might have gained some weight, they will look you up and down checking for wobbly thighs and jelly bellies. They will then either tell you that you don’t need to worry or that yes, you’ve gained some weight, are getting a bit fat and should stop drinking so much wine and skip the dessert.<br />
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The social pressure is on! It’s also incredibly difficult to find sizes above a 42 (size 14) in most of the clothes shops and asking one of the immaculately dressed, super slender assistants for a larger size is terrifying experience......<br />
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With this additional social pressure, does France possibly have a higher percentage of eating disorders?? Statistics show that France has an estimated 1-3% of young women estimated to be anorexic, 5% bulimic and 11% with compulsive eating disorders. This is not necessarily higher than other countries, but does support the theory that French women may not necessarily have the balanced attitude to food that we might think they have.<br />
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There are at least 5 ‘lollipop’ ladies in my village - emaciated, way too skinny and a huge head sitting on a stick like frame, who make me shudder whenever I pass them. I wonder a) if they really understand just how much damage they are doing to themselves and b) the potential damage they might be doing to their children. The statistics show that children are more at risk of developing eating disorders if their parents themselves are over preoccupied with their own weight and appearance.<br />
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Ultimately (and unfortunately) we are all judged to some extent on our appearance and in France there is a lot of social pressure to be ‘slim’. However, what is more important is developing a healthy attitude to food and nutrition. Yes, it is unhealthy to be too overweight, but it is equally unhealthy to be whippet thin and weight obsessed. Harsh criticism and unkind words are more likely to make the sobbing recipient reach for a comforting slice of ‘tarte aux pommes’! Honesty tempered with gentleness and sensitivity might be more effective. Research demonstrates time and time again that education, support and motivation are the best tools in the battle against obesity. <br />
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As always a nifty little recipe and this tuna recipe is taken from the fantastic Ottolenghi cookbook. I served it with:<br />
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Spicy tomato salsa (4-5 large chopped tomatoes, 1 finely chopped red onion, 1/2 fresh chopped and deseeded chili, grated zest and juice of 1 lime, chopped coriander and sea salt)<br />
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Green bean, chick pea and feta salad (steam beans till just tender. Dress with olive oil and raspberry vinegar. Mix in drained tin of chickpeas and some chopped feta. Scatter over chopped fresh mint and parsley)<br />
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<br />
<b>Seared Tuna with pistachio crust</b><br />
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Serves 4<br />
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4 tuna steaks<br />
2 tbsp olive oil<br />
4 tbsp dijon mustard<br />
120g shelled pistachio nuts<br />
grated zest of 1 lemon<br />
seasoning<br />
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Heat oven as high as possible. Brush tuna steaks with olive oil and quickly sear for 30 seconds each side in a frying or griddle pan. Allow to cool slightly then brush all over generously with mustard.<br />
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Put pistachio nuts in a blender and blend until you have a fine breadcrumb like texture. Add lemon zest and seasoning. <br />
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Cover tuna steaks with the nut mixture. <br />
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Roast in the oven for 4-5 minutes. (Timing is variable depending on how you like your tuna, so feel free to reduce/increase cooking time as necessary).<br />
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Enjoy! <br />
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<br /></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com4tag:blogger.com,1999:blog-3112197966706675156.post-72994268777357332632012-04-03T07:12:00.000-07:002012-04-03T07:12:28.108-07:00It’s official calories do count! The comeback of carbs<div class="p1">I’ve just finished the latest Marion Nestle book ‘ Why Calories Count: From Science to Politics’ and wanted to cheer when I finished it. She is one of my ‘must read’ authors on food, nutrition and politics and always gives an expertly researched and unbiased account of food and nutrition, delivered without fanfare or pseudo science - just clear, evidence based advice and guidelines (think Nigel Slater of nutrition!).</div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Is this another nail in the coffin for the low carb diet advocates following on from the recent research linking red meat consumption to increased mortality (<a href="http://archinte.ama-assn.org/cgi/content/abstract/archinternmed.2011.2287v1"><span class="s2">http://archinte.ama-assn.org/cgi/content/abstract/archinternmed.2011.2287v1</span></a>). Possibly....</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Marion Nestle and Malden Nesheim argue that calories (either too few or too many) are the source of the world’s health problems. The book explains what calories are, how they work and discusses food politics and the different dietary regimes. Reducing calorie intake regardless of the proportion of fats, carbs and proteins in your diet will result in weight loss. <b>In the long term, individuals will lose weight regardless of the type of diet they follow as long as overall calories are reduced.</b> </span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">They also suggest and explain simple and effective ways to manage weight including:</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Get Organised</span></div><div class="p1"><span class="s1">Get Motivated</span></div><div class="p1"><span class="s1">Monitor your weight</span></div><div class="p1"><span class="s1">Eat Less</span></div><div class="p1"><span class="s1">Be aware of calories, but don’t count them excessively</span></div><div class="p1"><span class="s1">Insist on smaller portions</span></div><div class="p1"><span class="s1">Keep snacks to a minimum</span></div><div class="p1"><span class="s1">Eat what you like (in moderation, and if you can’t do this set limits!)</span></div><div class="p1"><span class="s1">Eat better</span></div><div class="p1"><span class="s1">Don’t drink your calories (alcohol (!) or fizzy drinks)</span></div><div class="p1"><span class="s1">Stay out of supermarket centre aisles</span></div><div class="p1"><span class="s1">Move more</span></div><div class="p1"><span class="s1">Turn off the TV </span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">My thoughts? They are spot on. While in the short term excluding carbohydrates can give very quick results in terms of weight loss, this is not particularly effective as a long term health strategy. While it makes complete sense to reduce and avoid huge amounts of refined carbohydrates and sugars, surely whole grains, beans and lentils should be valuable additions to a daily diet. They are excellent sources of B vitamins, fibre and other nutrients and it just does not make sense to exclude them on a long term basis. </span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">While the Paleo and Dukkan high protein/high meat diets may work for raging carnivores, surely there has to be a question mark around the quality of the red meat we consume today which bears very little resemblance to the wild, lean and omega 3 rich meat our ancestors hunted. </span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">As always the key is balance, and a healthy dietary approach is not not complicated. Eat plenty of fruits and vegetables, watch your portion sizes, limit refined carbohydrates, sugary and processed foods. Move more!!</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">In celebration of carbs, here is my recipe for <b>Spaghetti Puttanesca</b></span></div><div class="p2"><span class="s1"></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTEXDmddqamIYZE2ay9Ow0TzOmiFJT0Mqdc5VQp8Hl3dBul5Uti7HmSzZldsRMGbqm74pN2CXrfRBBiNaogB1j0YLdlSOXFLNi84cVzM512u3-rskGs5qjaWtvsjccGlVrr4Rr67zieZI/s1600/IMG00293-20120329-1916.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTEXDmddqamIYZE2ay9Ow0TzOmiFJT0Mqdc5VQp8Hl3dBul5Uti7HmSzZldsRMGbqm74pN2CXrfRBBiNaogB1j0YLdlSOXFLNi84cVzM512u3-rskGs5qjaWtvsjccGlVrr4Rr67zieZI/s320/IMG00293-20120329-1916.jpg" width="320" /></a></div><div class="p1"><span class="s1">Delicious with nutty wholemeal spaghetti and a grating of parmesan. The sauce is also lovely with roasted fennel (which make a nice accompaniment to baked fish). </span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Heat 1 tablespoon of olive oil and add a chopped chili and 2 cloves of chopped garlic (be careful not to let it burn). Cook for 1 minute then add 1 400g tin of chopped tomatoes, 4 tinned anchovies, 2 tablespoons tomato paste and let it cook down to a pulpy sauce for 15-20 minutes. Add 100g of chopped black olives and 2 large tablespoons of drained capers, let it cook for 5 minutes than add plenty of chopped fresh basil. Season and serve with wholemeal spaghetti. Enjoy with a glass of good italian red and a green leafy salad! </span></div><div class="p2"><span class="s1"></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com1tag:blogger.com,1999:blog-3112197966706675156.post-36743714112095953882012-03-12T04:34:00.001-07:002012-03-12T04:39:17.980-07:00Ageing Gracefully.....!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Lfwdo8Nrfn8eCBZRS5K5BlEb3FX6zX6fXjE9OVQFB4AlR8wAZzsRcCj1KTbpSWBSOA7BzJws-lc6VAalUoUsyK0Pfh2sxlITVdGkL3gxIOeQzmg-lTCOoZdtLDh9YorFU1NDvfRO1wQ/s1600/anti+ageing++s+.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Lfwdo8Nrfn8eCBZRS5K5BlEb3FX6zX6fXjE9OVQFB4AlR8wAZzsRcCj1KTbpSWBSOA7BzJws-lc6VAalUoUsyK0Pfh2sxlITVdGkL3gxIOeQzmg-lTCOoZdtLDh9YorFU1NDvfRO1wQ/s1600/anti+ageing++s+.jpg" /></a></div><div class="p1"><span class="s1">I’m doing some research on nutrition and ageing at the moment which is giving me plenty of ‘food’ for thought. I don’t think I have a problem with ageing but I am keen to age ‘well’. I have no intention of starting a battle which I’m not going to be able to win, so not planning on any silicon, suction or botox, though I would like to still feel attractive, capable and feminine going into my ripe old age (Audrey Hepburn and Fanny Ardant are my absolute icons). I saw a 60 year old something the other day in St Germain, dressed in Seven kick flare jeans, a fab Antik Batik top and ethnic necklace, with her gorgeous snow white hair in a razor sharp bob and thought admiringly ‘that’s the way to do it’! </span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">So what do we mean by ‘ageing well’? Let’s start with cosmetics. The skin. Ideally charming wrinkles as opposed to a crocodile skin! I love seeing laughter and expression lines on people’s faces as an echo to their life experiences. Isn’t an unlined, smooth, expressionless face on older people curiously unattractive? The lovely thing about ageing is that it allows your character and personality to come through. Strong noses, chins etc which might have been the bane of your existence in your youth, can add personality and strength to faces as they age. Equally ‘chocolate box’ prettiness which might have seen you through a charmed childhood and adolescence, can often fade with age. </span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">The best ways to look after your skin? Avoid excessive direct sunlight (though we need some to make the all important Vitamin D) which can damage the skin. A diet rich in antioxidants and phytochemicals (think fruits and vegetables) helps to protect skin cells. Keep hydrated (water) and avoid excessive alcohol (!) and stress.</span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">The body. As women hit the menopause, the ovaries stop producing oestrogen and oestrogen levels drop dramatically. As oestrogen plays a role in fat distribution, this is often is the cause of women becoming ‘barrel shaped’ and beginning to store fat around their stomachs. Interestingly, women who have higher fat stores going into the menopause tend to have an easier menopause because adipose (fatty) tissue produces oestrogen which helps to buffer the fall in oestrogen production from the ovaries. Fat cells also help to plump up and smoothen the skin. However, as always there’s a balance - if we carry too much weight this will put pressure on our cardiovascular systems and our joints. Ideally we should try and maintain a healthy body weight - neither too thin (think prune - like!) or too large.</span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">The brain. The thought of losing my mental function as I age probably scares me more than anything. And, if I had to make a choice, I would rather be a ‘barrel shaped crocodile skinned’ 60 year old with fully functioning mental capabilities than lose any part of my mental function. Research increasingly links the importance of antioxidants and photochemicals (fruits and vegetables of all colours, as many servings as possible) together with omega 3s (oily fish, nuts and seeds) in optimising brain function. Research also links the importance of a strong social network and doing activities which ‘use’ the brain (crosswords etc) as playing a protective role in preserving mental function.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1">Interested in more anti-ageing tips? Come and join Janelle and myself at a 'Anti-Ageing' workshop in Villennes on Saturday 31st March from 15h00 - 17h30!<br />
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</div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Useful addresses:</span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Janelle’s fantastic dynamic yoga classes at Villennes and Paris will help keep you flexible and mobile (and her Sun Salutations will work wonders on any bingo wings!)<br />
</span></div><div class="p3"><span class="s2"><a href="http://bigappleyogafrance.com/">http://bigappleyogafrance.com/</a></span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Pilates Ouest Studio - </span>Outstanding pilates classes in an oasis of calm at St Germain en Laye which helps work on ‘core strength’ and firm, flat abdominals.</div><div class="p2"><span class="s1"></span></div><div class="p2"><a href="http://www.pilates-ouest.com/">http://www.pilates-ouest.com</a><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><br />
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<span class="s1">As always a recipe. </span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><b>Roasted vegetables with lentils and baked salmon. </b></span></div><div class="p2"><span class="s1"></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMGVIMn6qFu3R7KvXe_CrdmE_XU6bMDstXt9mgUg6vABa1OXG7AA184wERlM-gmXnvsS0Fxfb6QTvXSMxzQ9-m6w2m0Q2GfLDmWrnIaU0Z3AkrKqZiVmW6jwibBlDwwvPKZynAKDVq72w/s1600/IMG00286-20120309-1859.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMGVIMn6qFu3R7KvXe_CrdmE_XU6bMDstXt9mgUg6vABa1OXG7AA184wERlM-gmXnvsS0Fxfb6QTvXSMxzQ9-m6w2m0Q2GfLDmWrnIaU0Z3AkrKqZiVmW6jwibBlDwwvPKZynAKDVq72w/s320/IMG00286-20120309-1859.jpg" width="320" /></a></div><div class="p1"><span class="s1">I tend to make lots of the veggies and lentils and have them as a salad the following day with goat or feta cheese. You can also use leftovers to make a roasted vegetable and lentil soup by simply adding more stock, a slug of sherry, fresh herbs and blending it all up.</span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Good ‘anti - ageing’ recipe as salmon provides omega 3 while the vegetables are bursting with antioxidants. Serve as a family meal and encourage lots of talking/interaction around the table (all good for ‘brain function’) or in silence with a mini crossword for each family member to complete! </span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Roasted vegetables:</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Chop up a selection of vegetables for roasting - fennel, courgettes, aubergine, pepper, sweet potatoes, squash, red onions and mushrooms. Put in shallow baking tray and pour over a couple of tablespoons of olive oil. Roast in hot oven (200 degrees) for about 45 minutes. </span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Prepare salmon:</span><br />
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</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Put salmon filets in baking dish ( 1 per person), season to taste, add fresh herbs, squeeze of lemon juice and bake with veg for the last 20 mins.</span></div><div class="p1"><br />
</div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Lentils:</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Finely chop 1 onion, 2 sticks celery and 1 carrot. Fry in 1 tablespoon olive oil for 5 mins. Add 2 cups of brown/puy lentils (wash first) and 4 cups of veg stock. Add 2 bay leaves and 2 crushed cloves of garlic. Cover and cook for 40 minutes or so until lentils are tender. Season.</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><br />
</span><br />
<span class="s1">To serve:</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Put lentils in serving dish, add roasted vegetables on top. Strew over some rocket (roquette) or serve rocket and avocado salad on the side. Serve with the salmon. Enjoy! </span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-46989045019248337232012-01-05T05:22:00.000-08:002012-01-05T05:24:11.916-08:00Dr Dukan's proposals to tackle obesity<div class="p1"><span class="s2">This week France has been scandalised by Dr Dukan’s proposals defined in his new book ‘</span><span class="s1">"Lettre ouverte au futur président de la République". In his book he suggests (as part of a public health policy to tackle obesity) that students in their final 2 years of school receive additional points for their Baccalaureat if they maintain their weight within a reasonable range. Mon Dieu! </span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">I suspect/hope that these remarks might have been taken out of context (and plan to read the book myself) though, I must admit I am not a fan of the Dukan regime. The regime works (initially) but consuming vast amounts of animal protein is (I feel) unethical, environmentally unfriendly, unhealthy (China study anyone?) and expensive. As for the oat pancakes (galettes d’avoine) he recommends on his regime and which you can buy for a small fortune in shops, I would rather stick my head in a box and eat the cardboard....</span><br />
<span class="s1"><br />
</span></div><div class="p4"><span class="s1"></span></div><div class="p3"><span class="s1">To penalize students for being overweight smacks of discrimination (to penalize anyone for being overweight also smacks of discrimination!). The “BAC’ is oh so important at determining future universities and ‘grandes ecoles’, so gaining/not gaining additional points could actually have an impact on students future careers. This is also an incredibly stressful time for students who absolutely do not need the additional pressure of a bi annual weigh-in, which could end up by demotivating and upsetting them. There’s also a question mark in my mind around the use of BMI, as this is not always the best measure of assessing health.</span><br />
<span class="s1"><br />
</span></div><div class="p4"><span class="s1"></span></div><div class="p3"><span class="s1">A successful public health policy aimed at tackling obesity, should focus on education, support, inspiration and motivation. Punishment is never particularly successful in any form. One of the recent positive moves in primary schools has included increasing the nutrient content of lunches by reducing the salt, sugar and fat content and this is the type of direction that public health policies should follow.</span><br />
<span class="s1"><br />
</span></div><div class="p4"><span class="s1"></span></div><div class="p3"><span class="s1">Enjoy your weekend!</span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-6049627538815559242012-01-01T11:39:00.000-08:002012-01-01T11:50:28.061-08:0010 Healthy Steps to optimise your health and wellbeing<div class="p1"><br />
</div><div class="p2"><span class="s1">A quick blog to wish everyone a happy and healthy 2012, and also to outline the 10 easy (?!) steps that you could think about adopting in order to optimise your nutritional health and wellbeing in 2012. I’m happy to say that some of the steps involve eating ‘more of’!! </span></div><ol class="ol1"><li class="li2"><span class="s1"> Eat more vegetables and fruit<br />
<br />
While it might be a struggle to get our little cherubs to eat their 5 a day, we have absolutely NO excuse and should be aiming for 7-8 servings a day. They are bursting with vitamins, minerals, antioxidants and phytochemicals and research consistently links fruit and vegetable consumption to improved health and a lower risk of cardiovascular and other diseases. A portion is 80g/or a palm sized serving, and the aim should be to eat as wide a variety as possible. Potatoes do not count, in any form, as they as deemed a starchy food! <br />
<br />
</span></li>
<li class="li2"><span class="s1"> Eat more unrefined grains<br />
<br />
Try to replace white bread, pasta and rice with wholemeal varieties when you can as unrefined grains contain more nutrients and fibre (which is needed for digestive health and helps to promote satiety - ie it keeps you feeling full longer). Do also try to experiment with other grains, such as millet (no, it’s not just for birds!) and quinoa.<br />
<br />
</span></li>
<li class="li2"><span class="s1"> Eat more omega 3 fats<br />
<br />
There is increasing evidence suggesting that our modern day diet is deficient in these fats which are so incredibly important for our health. These fats are known for their ‘anti inflammatory’ effect on the body and are also essential for optimising brain function. Omega 3 fats are found in oily fish (salmon, mackerel and sardines) nuts and seeds, so try to eat 2 servings a week of oily fish as well as munching on seeds and nuts as a healthy snack.<br />
<br />
</span></li>
<li class="li2"><span class="s1">Limit sugar, refined and processed foods<br />
<br />
Sugary foods are a source of ‘empty’ calories and play havoc with your energy levels. They are digested quickly and initially flood the bloodstream with sugar, only to then cause crashing ‘lows’ in energy a couple of hours later as the body tries to control its blood sugar levels. Limit cakes, desserts and biscuits to once or twice a week and try to ‘ home-bake’ when you can, so you can add healthier ingredients such as dried fruit, seeds and wholegrains, rather than buying processed goods. Try to avoid processed foods which can be high in fat, sugar and salt and when this is not possible, select processed foods which a) resemble something you could make yourself and b) have a shorter ingredients list such as pizza and ready made pasta sauces!!<br />
<br />
</span></li>
<li class="li2"><span class="s1">Drink more water<br />
<br />
Easy. Cheap. So why do we not drink enough of it?! Next time you think you are hungry, try having a glass of water as we often mistake ‘thirst’ signals for ‘hunger’. Try to have a glass of water with meals and a glass in between meals and note that is is better to drink small regular glasses of water than to gulp a large volume of water in one go. <br />
<br />
</span></li>
<li class="li3"><span class="s2">Drink less alcohol<br />
<br />
Yes, I know there is the ‘French Paradox’ and yes I know that red wine contains a substance called </span><span class="s1">resveratrol, a phytochemical which helps to protect cells from damage and is associated with being cardioprotective. However, the amount of wine that might actually be beneficial to us is really just a small (50-60 ml) glass a couple of times a week, and not huge quantities that we tend to drink! Excessive alcohol is linked to a higher risk of diseases such as liver disease and cancer. Interestingly enough, one of the reasons why alcohol could increase cancer risk is because it depletes the vitamin folic acid ( found in leafy green vegetables for example). Folic acid helps to prevent damage to cellular DNA. While this does not necessarily mean you can down your bottle of wine accompanied by a large salad, it is another good reason to keep eating your vegetables! Try to have 2-3 non alcohol days (NADs!) every week and when you do drink limit your consumption to 1-2 drinks a day.<br />
<br />
</span></li>
<li class="li3">Respect your food<br />
<br />
In a world where there are huge discrepancies in the amount and quality of food available to people, shop carefully, select foods in as natural a state as possible and do not waste food. If you have the time and budget, try to select the environmental/humane alternatives. I’d also add here (and I don’t mean to sound ‘new agey’!) that if an animal has suffered or died in order to be part of your meal, than at the very least you can cook it as well as you can, savour the meal (rather than gulping it down!) and have a silent few seconds where you mentally say ‘thank you’ to the animal on your plate.<br />
<br />
</li>
<li class="li3">Respect yourself in relation to food<br />
<br />
One of the first steps in long term weight management, is making sure that you eat when you are hungry. So many of us eat when we are stressed, tired, angry or miserable for example and this is a starting point for a bad relationship with food. Food is neither a 'treat' or a tool for denial, it is there to nourish us. Food obsessions/or eating problems should be tackled as quickly as possible, because, unlike other addictions, it is impossible to avoid food, and we absolutely have to eat.<br />
<br />
</li>
<li class="li3">Watch your stress levels<br />
<br />
Some stress is good, as it can ‘spur’ us on to achieve incredible things, however constant every day chronic stress (dealing with children, finances and relationships) can drag us down, leaving us exhausted and miserable. It can be difficult to reduce stress levels, but what we can learn to do is to change the way in which we respond to stress, managing stress through gentle exercise, relaxation time and learning that for some situations we just have to ‘let go’. <br />
<br />
</li>
<li class="li3">Exercise regularly<br />
<br />
A minimum of 3 sessions of at least 30 minutes a week. Find something you enjoy doing ( I love walking!) and make sure you schedule exercise time into your week. Try to keep moving - gardening, running around in the garden with the children, dancing in the kitchen etc etc. For more detail on exercise ideas, you can contact Alison Laborderie at commit-2-be-fit.com</li>
</ol><div class="p1"><span class="s1"></span></div><div class="p2"><span class="s1">As always a recipe:</span></div><div class="p2"><span class="s1"><br />
</span></div><div class="p2"><span class="s1"><b>Moules Marnieres a la Charlotte</b></span></div><div class="p1"><span class="s1"></span></div><div class="p2"><span class="s1">So easy and so good for you. Mussels are a good and relatively cheap source of omega 3, zinc, iron selenium and folic acid. In the spirit of a healthy and lean January, I have not added creme fraiche to the sauce (though you can do!). Serve with a bowl of brown rice to soak up the juices and a large green salad.<br />
</span><br />
<span class="s1"><br />
</span></div><div class="p4"><span class="s1">For 4 people<br />
</span></div><div class="p4"><span class="s1">- 4 litres of mussels</span></div><div class="p4"><span class="s1">- 30 g butter</span></div><div class="p4"><span class="s1">- 2 shallots</span></div><div class="p4"><span class="s1">- 1 glass of dry white wine</span></div><div class="p4"><span class="s1">- 1 glass of fish stock </span></div><div class="p4"><span class="s1">- parsley</span></div><div class="p4"><span class="s1">- salt and pepper<br />
</span><br />
<span class="s1"><br />
</span></div><div class="p5"><span class="s1"></span></div><div class="p4"><span class="s1">Prepare the mussels:</span></div><div class="p5"><span class="s1"></span></div><div class="p4"><span class="s1">Clean them in a sink full of water. Scrape off any ‘beards’ and discard any which are open.</span><br />
<span class="s1"><br />
</span></div><div class="p5"><span class="s1"></span></div><div class="p4"><span class="s1">In a large saucepan ( Le Cruset is ideal!), melt the butter and fry the shallots for 5 minutes until golden. Add wine, stock and mussels and cover and cook for 5-10 minutes until the shells open. Sprinkle with parsley.<br />
</span></div><div class="p5"><span class="s1"></span></div><div class="p4"><span class="s1">Serve with a 1 very, very small glass of dry white wine!</span></div><div class="p5"><span class="s1"></span></div><div class="p4"><span class="s1">Enjoy!</span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-58427485568915042872011-11-29T11:40:00.000-08:002011-11-30T12:23:48.668-08:00Gentle Weight Management for Children<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU4pWYs5V91wdKhhgQJUeKhFHSXKQ26Nzc_P3QraYdhNRcw4Fzz_pkhl5h77Ssz0mVMMvGAIEvtFrgYxiDqg9bl_Hkfp5v9Nex_dy_0RzmZGikM0Mk0yKLAI6lWLKbLonumHegycMzSd8/s1600/IMGP0054.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU4pWYs5V91wdKhhgQJUeKhFHSXKQ26Nzc_P3QraYdhNRcw4Fzz_pkhl5h77Ssz0mVMMvGAIEvtFrgYxiDqg9bl_Hkfp5v9Nex_dy_0RzmZGikM0Mk0yKLAI6lWLKbLonumHegycMzSd8/s320/IMGP0054.jpg" width="320" /></a></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">I’ve received a couple of calls recently either from parents worried about their children’s weight or by parents worried about their children being worried about their weight. </span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Weight is a sensitive issue for most people and it is just as sensitive an issue for children which is why I am sometimes amazed by the harshness of the comments made directly to the child as well as dismayed by the situations I’ve heard about where a child is given a ‘telling off’ or ‘warning’ by their medical doctor or paediatrician.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">It is so incredibly important that every child knows they are loved by their parents for who they are. Forgot the after school activities and the expensive presents, the best gift you can give to your child is to let them know that you love them exactly the way they are. Yes, we may not like the way they behave sometimes, but in terms of their appearance, they need to know that they are (in our eyes) completely and utterly perfect! I do worry that constant criticism of a child’s weight destroys their confidence as well as increasing the risk of the child having disordered eating patterns later on. As parents we should be as ferocious as Rottweiler’s in defending our children against any unkind or thoughtless comments as well as taking care not to make insensitive comments ourselves.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">So, what can you do if you feel that your child might be putting on a little bit too much weight?</span></div><div class="p1"></div><ul><li>Check their growth curves</li>
</ul><div class="p1"><span class="s1">Most children tend to roughly follow the weight and height curves of their birth and after their first year there is a steady growth rate just up to the puberty spurt (9-14 for girls) and (10-17 for boys). Note that BMI is measured in a different way for children as it takes into account their age and gender and uses percentiles to assess it relative to other children of the same age and sex. If your child is rocketing upwards in terms of their weight, you could discuss your concern with your family doctor but I would not do this in front of the child, it is better to have this discussion alone. </span></div><div class="p1"></div><ul><li>Do not put them on a diet and don’t start to talk constantly about weights and diets. Focus instead on healthy eating, having more energy for sport etc</li>
</ul><div class="p1"><span class="s1">Most children do not need to be put on a diet and certainly should not be ‘losing’ weight. They are still growing and developing so it is incredibly important they receive the nutrients they need. If a child is overweight, the aim is simply to <i>slow</i> down the rate at which the child is gaining weight.</span></div><div class="p1"></div><ul><li> Review the family diet</li>
</ul><div class="p1"><span class="s1">Take a long and honest look at the family diet and make subtle healthy changes for the whole family. Do not single the child out! The usual culprits are sugars (cakes, biscuits, sweets but also hidden sugars - sweetened yoghurts, white bread, crisps and breakfast cereals), too many snacks and large portion sizes. I often find that many children ask for food simply because they are bored - a child does not really need to eat again within a couple of hours of having a meal. Offer fresh fruit, plain biscuits or unsweetened yoghurts between meals if your child really is hungry (and often when they are offered this type of selection they magically decide that they are not hungry!) and never offer food as a ‘reward’ or to ‘comfort’. Limit unhealthy foods, but do not ban them completely. Remember that our roles as parents is to teach our children to moderate their food intake on their own and refusing to let them eat certain foods does not help them do this. </span></div><div class="p1"></div><ul><li>Check their levels of physical activity </li>
</ul><div class="p1"><span class="s1">Ideally our children should be moving around at a moderate level for at least 60 minutes a day. Tempting as it is to let them sit in front of the Wii or their DSs, do try to include sport and games in their daily routine. I’d also add here that we should not force our children to do sports, particularly if they dislike team sports. Try to find activities they enjoy and that you can share with them, such as walking, cycling and dancing. Plan family activities at the weekend to include a long walk, swimming or bike ride and make sure your children see you moving around too!</span></div><div class="p1"></div><ul><li>Give them compliments</li>
</ul><div class="p1"><span class="s1">Boost your child’s confidence, particularly if they are might be feeling self conscious and worried about their weight. Let them know how incredibly amazing you think they are, compliment them as much as possible and plan enjoyable activities you can do with them. </span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">And finally, if anyone ever gives you or your child a hard time about their weight, then please send them to see me and I will sort them out!</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">As always a recipe. This time a winner of a cookie recipe, perfect after a long Sunday family walk with hot chocolate for the children and tea for the adults. It is high in fat and sugar and yes, I could play around with it to make it healthier, but in the spirit of this blog post I won’t. This recipe is perfect exactly as it is!</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1"><b>Charlotte’s cookies</b></span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><br />
</span><br />
<span class="s1">Makes 10-12</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Heat oven to 200 degrees.</span></div><div class="p1"><span class="s1">Blend 125g butter and 100g of castor sugar in a food processor until creamy. Add 1 large egg yolk and a couple of drops of vanilla extract, and whizz again before before adding 125g plain flour and 100g chocolate chunks. Use floured hands as dough will be very soft and shape into ‘flattened golf balls’. Place on baking tray covered with grease proof non stick paper and bake for 10-15 minutes.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Resist eating straight away and drag the family out for a long walk before coming back to demolish them!</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Enjoy!</span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com2tag:blogger.com,1999:blog-3112197966706675156.post-38034157050385345572011-11-06T13:46:00.000-08:002011-11-06T23:25:35.829-08:00Is BMI the best indicator of health?<div class="p1"><span class="s1">I’m doing some research for a weight management programme today and have been busy looking at the ins and outs of the Body Mass Index (BMI) which is </span>one of the most common methods used to assess weight in relation to height. The BMI calculation involves dividing the weight in kilograms, by the square of the height in metres.<br />
<br />
</div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">For example, weight 80kg, height 1.85m, then the BMI is 80/(1.85 x 1.85) = 23.37</span></div><div class="p3"><span class="s1"><br />
</span></div><div class="p3"><span class="s1">(Note that BMI applies to adults between the ages of 18 and 65 years of age, and should not be used by pregnant or nursing mothers and might not apply to serious athletes which higher muscle masses).</span><br />
<br />
BMI classifications were decided by The World Health organisation in 1995 who originally recommended three cut off points, 25, 30 and 40, based on anthropometric international data examining populations, weight and disease risk. These classifications have now been refined and are as follows: <br />
<br />
</div><div class="p2"><span class="s1"></span></div><div class="p4"><span class="s1">18.5 or less Underweight</span></div><div class="p4"><span class="s1">18.5 to 24.99 Normal Weight</span></div><div class="p4"><span class="s1">25 to 29.99 Overweight</span></div><div class="p4"><span class="s1">30 to 34.99 Obesity (Class 1)</span></div><div class="p4"><span class="s1">35 to 39.99 Obesity (Class 2)</span></div><div class="p4"><span class="s1">40 or greater Morbid Obesity</span></div><div class="p4"><span class="s1"><br />
</span></div><div class="p3"><span class="s1">These ranges apply to both men and women, and are meant to take into account build and muscle mass.</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">The health issues associated with having a BMI in the higher ranges include cardiovascular disease, diabetes, joint issues and a possible higher risk of cancer. However BMI may not necessarily give us the best picture of our health for the following reasons:</span></div><div class="p2"><span class="s1"></span></div><div class="p3"></div><ul><li>It is possible to be fit, well muscled and well built (yup - those ‘heavy bones’ we inherited!) and have a BMI of overweight, despite having a low level of body fat. In contrast a skinny, low muscled, unfit individual might have a normal BMI. </li>
</ul><div class="p3"></div><ul><li><span class="s1">There are some studies which actually show no greater risk of overall mortality for individuals who sit in the overweight category (BMI of 25-29.9) while being underweight is linked with being more dangerous for our health. This could possibly be for the reason above, while the underweight category will include people with underlying disease processes - such as heart disease, lung disease, cancer or infection, which can cause weight loss. </span><span class="s2"> Some researchers have highlighted that despite the conflicting evidence being overweight is still a risk to health because excess weight tends to progress and can also be hard to lose. Many overweight people can go on to become obese which is linked with definite health risks. </span></li>
</ul><div class="p3"><span class="s1">[(Lewis et al (2009) Mortality, Health Outcomes, and Body Mass Index in the Overweight Range American Heart Association </span><span class="s2">119: 3263-327]</span></div><div class="p3"></div><ul><li>One of the most important points to make about BMI is it that does not take into account fat composition and where fat is deposited in our bodies. Lean muscle weighs more than fat! Research shows that it is far more dangerous to store the fat around the middle, where it is known as ‘visceral fat‘ which is strongly linked with cardiovascular disease and type 2 diabetes. Visceral fat is not more dangerous because it sits closer to our hearts (as many people seem to think!), but because abdominal fat is ‘metabolically active'. It produces chemical substances which trigger inflammatory processes, and these processes then damage our blood vessels and interfere with blood sugar regulation. Better measures to assess fat composition are hip to waist measurements and skin-folds tests. Ideally the waist circumference should not be more than 80cm for women and 94cm for men. The waist hip ratio is calculated by dividing your waist measurement by your hip measurement and should not be more than 1.0 for men and 0.8 for women. </li>
</ul><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">It is interesting that fat stored on the thighs and bottoms seems to play a protective role, so all your lovely Rubenesque pear shapes should celebrate! Research now links fat on the lower part of the body (known as gluteofemoral body fat) to playing a protective role in managing long term fat storage (it ‘traps’ excess fats and prevents them floating around your body causing mayhem!) and reducing inflammation.</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">[Manolopoulos et al (2010) Gluteofemoral body fat as a determinant of metabolic healthInternational Journal of Obesity 34, 949-959]</span></div><div class="p2"><br />
<span class="s1"></span></div><div class="p3"><span class="s1">So, while BMI is probably ok as a health indicator for those at the upper and lower ends, it is less clear cut for those individuals in the overweight range. In this case, waist circumference and other measurements to assess fat composition will give a more accurate picture of health. </span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">As always, a recipe. Adapted from 101 cookbooks (<a href="http://www.101cookbooks.com/"><span class="s3">http://www.101cookbooks.com/</span></a> ) a fantastic blog and given to me by my friend Janelle who runs ‘Big Apple Yoga’ at Villennes <span class="s3"><a href="http://www.bigappleyogafrance.blogspot.com/">http://www.bigappleyogafrance.blogspot.com/</a></span></span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1"><b>Chinese cabbage salad</b></span><br />
<span class="s1"><b><br />
</b></span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">The dressing is incredible and can be used pretty much with any salad. I like to use red cabbage rather than the white cabbage the original recipe suggests. I love the colour which to me screams of autumn (a bit like red wine!). It is a great source of Vitamins A and C, and like all the cruciferous family a source of substances called ‘indoles’, compounds linked to a reduction in cancer risk.</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p3"><span class="s1">Lovely served as a side dish with cold roasted meat. I ate it last night with salmon brochettes - salmon strips marinated in teriyaki sauce. </span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p6"><span class="s1">3 large shallots, skinned and thinly sliced<br />
splash of extra-virgin olive oil<br />
pinch of salt</span></div><div class="p6"><span class="s1">1 tablespoons miso<br />
1/2 teaspoon powdered mustard (or a bit of whatever mustard you have around)<br />
2 tablespoons brown sugar (or honey or agave)<br />
50ml (brown) rice vinegar<br />
70ml cup mild flavored extra-virgin olive oil<br />
1 teaspoon pure toasted sesame oil (optional)</span></div><div class="p6"><span class="s1">1/2 of a medium-large red cabbage<br />
75g slivered almonds, toasted<br />
2 large grated carrots</span></div><div class="p6"><span class="s1">large chunk of grated radish (radis noir)</span></div><div class="p6"><span class="s1"><br />
</span></div><div class="p6"><span class="s1">Stir together the shallots, splash of olive oil and big pinch of salt In a large frying pan over medium heat. Stir every few minutes, you want the shallots to slowly brown over about 15 minutes. Let them get dark, dark brown (but not burn). if needed turn down the heat. Remove them from the skillet and onto a paper towel to cool in a single layer. they should crisp up a bit.</span></div><div class="p6"><span class="s1"><br />
</span></div><div class="p6"><span class="s1">Make the dressing by whisking the miso, mustard, and brown sugar together. Now whisk in the rice vinegar and keep whisking until it's smooth. Gradually whisk in the olive oil, and then the sesame oil. Two pinches of fine grain salt. Taste and make any adjustments if needed.</span></div><div class="p6"><span class="s1"><br />
</span></div><div class="p6"><span class="s1"> </span></div><div class="p1"><span class="s1">Cut the cabbage into two quarters and cut out the core. Using a knife shred each quarter into whisper thin slices. The key here is bite-sized and thin. If any pieces look like they might be awkwardly long, cut those in half.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Gently toss the cabbage, carrots, shallots, almonds and radish in a large mixing/salad bowl. Add a generous drizzle of the miso dressing and toss again - until the dressing is evenly distributed. Add more a bit at a time if needed, until the salad is dressed to your liking.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Enjoy!</span></div><br />
<div class="p6"><span class="s1"><br />
</span></div><div class="p6"><span class="s1"><br />
</span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-21143396517943630872011-11-01T10:05:00.000-07:002011-11-01T10:17:57.573-07:00Supermarket shopping - rules which can be broken......!!<div class="p1"><br />
</div><div class="p2"><span class="s1"></span></div><div class="p1"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdZfd5ZXJGYck0aWb2uQjq5pxV0a5g5WbaDCunTzMZN0x4rOHemDUv4VMtLupN9HMssF79sqndXiqmhiUZeCNv6IF1rYyCAxiF8aJX4ZA4yDY93poatQTXz6swXMS36PDCM9INL1nK43U/s1600/Food-0718-2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdZfd5ZXJGYck0aWb2uQjq5pxV0a5g5WbaDCunTzMZN0x4rOHemDUv4VMtLupN9HMssF79sqndXiqmhiUZeCNv6IF1rYyCAxiF8aJX4ZA4yDY93poatQTXz6swXMS36PDCM9INL1nK43U/s320/Food-0718-2.jpg" width="320" /></a></div><span class="s1">I made the stupid mistake of doing my weekly food shop with my children last week which must have added at least 20% to to the cost of my trolley. Even though I like to think of myself as a ‘health supremo’, I let my three little cherubs add sweets, flavoured yoghurts and a large jar of nutella to my shopping as I was feeling just too worn out to protest. </span><br />
<span class="s1"><br />
</span></div><div class="p1"><span class="s1">The golden rules for shopping healthily are generally to shop as your ‘grandmother’ would have shopped which means:</span></div><div class="p1"></div><ul><li>Avoiding processed, refined and ready prepared foods</li>
<li>Avoiding buying any item which your ‘grandmother’ would not recognise as food</li>
<li>Avoiding buying any item which has more than 5 ingredients</li>
</ul>This usually means sticking to the outside aisles of the supermarket (fruit and veg, meat and fish etc) rather venturing into the middle. Depending on your supermarket, the alcohol aisle may or may not be on the outer aisles......!<br />
<div class="p1"><br />
As always, rules are made to be broken. ‘Grandmother’ possibly did not mind not having a life and spending the whole day shopping and cooking! Maybe she had a husband who worked 9-5pm and was around to help in the evenings rather than husbands who travel away all week (though there is a possible question mark around whether most men of that generation did help with children!). She might have had a family circle nearby to help her, rather than living far away from any family and having to take her children shopping when she and they are cranky, hungry and tired.......</div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">So, with all this in mind, I think we are doing well if we can follow these rules roughly 70% of the time, and that rather than mentally beating ourselves up about the sweets and biscuits we do give our children we should also give ourselves a big pat on the back for the number of times we get it right!</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">I’m just looking at the ingredients list of the Nestle Smarties yoghurt that my children 'forced' me to buy and wondering just when nutritional labelling is going to get clearer. To be fair, while it does indicate that there is 24.5g of sugar per 120g pot (20.4%), it is hard to work this out from the list of ingredients. My ‘grandmother’ certainly would not have recognised this as a yoghurt and it contains 24 ingredients.....</span></div><div class="p1"><br />
The contents of the yoghurt part alone looks like this, with my comments in brackets:</div><div class="p1"><br />
Sweetened strawberry yoghurt 83.3%:</div><div class="p1"></div><ul><li>85% partially skimmed milk yoghurt</li>
<li>7.2% sugar (at initial glance - under 10% so ok-ish)</li>
<li>5.5% strawberries (don’t even think about counting this as a 1 a day portion, which is a 80g serving!)</li>
<li>fructose (er - that’s sugar too - how much?)</li>
<li>rice starch [amidon de riz] (white processed starch which helps stabilise the yoghurt)</li>
<li>milk concentrate</li>
<li>flavour (which one?)</li>
<li>Colouring E162 (natural red food colour derived from beetroots)</li>
<li>E296 (malic acid, used to balance acidity. No side effects noted from use as an additive)</li>
<li>Vitamin D</li>
</ul>The smarties element has 14 ingredients and no info on the sugar percentages.....!<br />
<div class="p1"><span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Leaving you as always with a recipe: <b>Ricotta, spinach and pesto lasagne</b>, which is perfect for a chilly autumnal evening. Serve with a large salad and you’ve got your 5 a day</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Tomato sauce: Fry 1 large finely chopped onion with 75g chopped bacon (add a glug of olive oil if bacon is lean) for 5 minutes or until onion is softened. </span>Add 2 chopped sticks of celery, fry for a further 5 minutes then add a 2 tins of tomatoes, 2 bay leaves, 2 crushed cloves of garlic, 2 tbs tomato puree and 2 tsp of mixed dried herbs. Add 300 mls of water and simmer gently for 20 mins before adding a good slug of red wine and seasoning. Blend the sauce slightly if you have fussy 'pick out the vegetables from the sauce' children!<br />
<br />
Ricotta filling: Mix 500g ricotta with 200g chopped mozzarella and 100g grated parmesan. Add in 100g fresh pesto sauce, a handful of pine nuts and 300g of cooked chopped spinach (fresh or frozen). Tear in some fresh basil if you have some and season generously.</div><div class="p1"><br />
</div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Make up the lasagne: </span>Put a shallow layer of tomato sauce in a baking dish. cover with lasagne sheets (use the dried no need to pre cook variety). Then add layer of cheese mixture. Repeat the layers a second time and you’ll end up with the ricotta layer on top. Do a final layer of lasagne, cover with the tomato sauce and sprinkle with fresh parmesan. </div><div class="p1"><br />
Leave the lasagne to ‘rest for a couple of hours at least if possible, so the sauces have time to soak through into the lasagne sheets, then bake at 180 degree for 30-45 minutes. </div><div class="p1"><span class="s1"><br />
</span><br />
You may have some tomato sauce left in which case you can freeze it or serve it with wholemeal pasta spirals if you have any members of your family who flatly refuse to eat spinach*sigh*! </div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Enjoy!</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><br />
</div><div class="p1"><br />
</div><div class="p1"><span class="s1"><br />
</span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com1tag:blogger.com,1999:blog-3112197966706675156.post-46654100158018593452011-10-24T03:54:00.000-07:002011-10-24T04:02:14.120-07:00Helpful hints for getting children to eat more vegetables!<div class="p1"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwhlKw5zCZtRAI-hFgfPEwx2iWMKvAVshfGsTxWGq6_i2pL9f8nCQD4TJCac7cGiiBrAg1zbNFzB-TfwCBNhb0p9Nbri_xHxVELxN3h2LToYsfNKXTtTPOtPTvXF3cBSgDV5I5li2OhX4/s1600/Food-0584.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwhlKw5zCZtRAI-hFgfPEwx2iWMKvAVshfGsTxWGq6_i2pL9f8nCQD4TJCac7cGiiBrAg1zbNFzB-TfwCBNhb0p9Nbri_xHxVELxN3h2LToYsfNKXTtTPOtPTvXF3cBSgDV5I5li2OhX4/s320/Food-0584.jpg" width="213" /></a></div><div class="p1"><span class="s1">I served up a Cauliflower Cheese for my three little cherubs yesterday which was demolished without protest much to my surprise. It might possibly be because we ate lunch at 2pm and they were absolutely starving or ( I like to think!) it just tasted so delicious that there was nothing to moan about. </span><br />
<span class="s1"><br />
</span></div><div class="p1"><span class="s1">It can be harder to get children to eat vegetables. Some vegetables taste slightly bitter while others have a stronger taste and look less visually appealing than fruits. Research indicates that while both fruits and vegetables are important for health with their cocktail of vitamins, minerals and antioxidants, vegetables have the slight edge due to being (in general) lower in sugar (fructose) and lower in calories. Adults should ideally be aiming for a ratio of 1-2 portions of fruit to 3-4 servings of vegetables, though it can be harder to have your children eating along these lines.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">So what can you do if you are struggling to get vegetables into your children?</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">I have to say that I am not a fan of using force or coercion to get children to eat vegetables, though I’m not above a bit of bribery when necessary! I do not like the use of ‘Food and Vegetable’ charts much either as I like to think that eating vegetables should come as naturally to a child as eating meat, rice potatoes etc and trying to ‘push’ vegetables on your child can often lead to them digging their heels in and refusing to eat it. Remember that we should be trying to set our children up with healthy eating habits for life and that forcing them to eat vegetables in their childhood could backfire horribly when they are adolescents and young adults and can make their own food choices.</span><br />
<span class="s1"><br />
</span></div><div class="p1"><span class="s1">Strategies that can help include:</span></div><div class="p1"></div><ul><li>Involving your child in (growing), selecting and choosing the vegetables - fruit and vegetable market stalls are good places to take them and let them select the vegetables they want</li>
<li>Giving children a choice of vegetables where possible (eg do you want peas or beans for super?)</li>
<li>For older children, sitting them down and explaining that they need to eat vegetables because it helps make them strong/better at sport/helps them not to get sick</li>
<li>Leading by example - making sure your children see you tucking into lots of vegetables</li>
<li>Disguising vegetables - throwing extra vegetables in Bolognese sauce, tomato sauces, soups and purees and then blending it well</li>
<li>Juicing sessions - my son loves carrot, cucumber and apple juice</li>
<li>Keeping calm and not making a big fuss when vegetables are rejected ( not always easy I know, but simply ask them which vegetable they would like to have next time)</li>
<li>Keep trying to introduce small amounts of new vegetables and ask them their opinion - I was amazed and ever so slightly smug when my three decided they liked artichokes </li>
</ul><br />
<div class="p1"><span class="s1">If none of these strategies work, you can simply allow your child to fill up on fruit instead, though you can gently persist in offering vegetables at mealtimes. You never know, one day they might surprise you!</span><br />
<span class="s1"><br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><b>Recipe for Charlotte’s Cauliflower Cheese.</b></span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">So very versatile (and seasonal and cheap!). Great served with roasted meat. Can be served as a main dish, in which case I like to add 3 chopped, hard boiled eggs. Can also be made with blue cheese for a more sophisticated adult dish.</span></div><div class="p1"><span class="s1">I like to add wine to the white sauce which I think gives it a hint of ‘fondue, skiing and blue skies’ (and gives me an excuse to open a bottle!) but leave out the wine if you’d prefer. </span></div><div class="p1"><span class="s1">Can also be baked on a bed of spinach.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Cut one medium cauliflower into florets and steam until just cooked (don’t over steam as it will cook a bit in the oven).</span></div><div class="p1"><span class="s1">Make a cheese sauce - Melt 25g butter, stir in 2 tablespoons of flour and a good pinch of mustard powder) - let it cook for a couple of minutes then slowly add 250-300mls of milk, stirring after each addition. Let sauce then cook gently for 5 minutes. Add a good slug of white wine, cook for a further 2 minutes and then take off heat and add 75g of a strong flavoured grated cheese (cheddar or conte). Season.</span></div><div class="p1"><span class="s1">Cook 100g of chopped bacon until just crispy (leave this out if veggie!)</span></div><div class="p1"><span class="s1">Put cauliflower in baking dish, throw in a handful of cherry tomatoes, scatter over bacon, pour over cheese sauce, top with a further sprinkling of grated cheese. Bake at 180 degrees for 20 minutes until bubbling and browned on top. Enjoy with rest of the wine!</span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com1tag:blogger.com,1999:blog-3112197966706675156.post-349710683373183122011-10-13T00:34:00.000-07:002011-10-13T06:51:54.896-07:00How do you get your children to eat more vegetables? The vegetable Mummy Quiz<div><div class="p1"><span class="s1">I just made a quick minestrone soup for supper tonight. One child ate it and asked for more while the other child played with it and said it looked like’vomit’ (my third child who is currently on a school trip would have gagged if I’d tried to serve it to her!). Why oh why is it so difficult to get children to eat their vegetables?? Are some of the problems caused by us forcing them on our children?</span></div><div class="p1"><span class="s1">With this in mind I’ve come up with a little quiz to determine which type of vegetable mother (or father) you might be.......</span></div><div class="p2"><span class="s1"></span></div><ol class="ol1"><li class="li1"><span class="s1"> You spend hours lovingly slaving over a lasagne for your family. You proudly serve it to your family only to have the children dissect it, carefully picking out lumps of onion, carrots and celery. Do you:</span></li>
</ol><ul><li>A) Lose your temper, have a good scream at everyone (including your partner ) and storm out the kitchen<br />
<br />
</li>
<li class="li1"><span class="s1">B) Tell the children that they can have a box of smarties each if they eat the vegetables<br />
<br />
</span></li>
<li class="li1"><span class="s1">C) This situation would never happen as you would know to ‘blend’ the bolognese sauce to hide the vegetables</span></li>
</ul><div class="p2"><span class="s1"></span></div>2. There is mutiny at the kitchen table. Your child(ren) are refusing to eat their peas and you are refusing to let them get down from the table until the peas are finished. Do you:<br />
<ul><li class="li1"><span class="s1">A) Let 30 minutes go past, then give up, let them get down from the table and then pour yourself a glass of wine to steady your nerves<br />
</span></li>
<li class="li1"><span class="s1">B) Tell them you will pay them 20 centimes for each pea eaten<br />
</span></li>
<li class="li1"><span class="s1">C) Sit down with your child(ren) and explain gently that Superman/Princesses etc all eat their peas to grow strong/have long hair/white teeth etc and that this is why they need to eat their vegetables.</span><br />
<br />
3) Before arriving at a friend’s house for lunch you give your children the usual lecture on pleases, thank yous and how they must never be rude by telling the host they do not like a certain food. Your friend serves a casserole with a big bowl of spinach and your children start to complain loudly that they do not like the food. Do you:</li>
</ul><ul><li class="li1"><span class="s1">A) Give your children a hard ‘justwaittillIgetyouhome’ glare and apologise profusely to your friend<br />
</span></li>
<li class="li1"><span class="s1">B) Whisper in your children’s ears that you will take them to Toys R Us if they eat up<br />
</span></li>
<li class="li1"><span class="s1">C) This would never happen as your children know how to behave</span></li>
</ul><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Answers:</span></div><div class="p1"><span class="s1">Mostly A’s: Normal vegetable Mummy (or Daddy)</span></div><div class="p1"><span class="s1">Mostly B’s: Clever but broke vegetable Mummy</span></div><div class="p1"><span class="s1">Mostly C’s: Smug vegetable Mummy<br />
<br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">I will post more ideas on getting children to eat their vegetables next week. In the meantime here is a recipe for cheat’s minestrone soup, which contains 3 of the 5 a day. So if you can get your children to eat this without muttering that it looks like vomit you are onto a winner!<br />
<br />
</span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1"><b>Italian - style soup</b></span></div><div class="p2"><span class="s1"></span></div><div class="p1"><span class="s1">Fry: 1 chopped onion, 2 chopped celery sticks and 1 chopped carrot for 10 mins in olive oil. Add 400g tin of chopped tomatoes, 500 ml of veg soup, 2 bay leaves, 2 crushed garlic cloves and 1 tsp dried mixed herbs. Bring to boil and simmer for 20 mins. Add 1 400g tin of drained mixed beans and cook for 5 more minutes. Season. Add fresh basil, parsley and chives. Serve with a fresh pesto and grated parmesan cheese. Enjoy!</span></div></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-32841958334936752042011-10-11T06:27:00.000-07:002011-10-11T06:27:20.467-07:00Why do we need to eat 5 a day?!<div class="p1"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzE4XfpSYBurOlCHwPlp_g9qEYFXtzF1vtUFrgNmqAI8krDD_g8ldsdD-1PTiMaXmV3Zc_18K_XGjYAoU483_m74pYyvtm59a0ynMJam9Josxhh0eUDS9s__vSmEk8jwHIoVkwLY5nNTw/s1600/IMG00264-20110829-0926.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzE4XfpSYBurOlCHwPlp_g9qEYFXtzF1vtUFrgNmqAI8krDD_g8ldsdD-1PTiMaXmV3Zc_18K_XGjYAoU483_m74pYyvtm59a0ynMJam9Josxhh0eUDS9s__vSmEk8jwHIoVkwLY5nNTw/s200/IMG00264-20110829-0926.jpg" width="200" /></a></div><div class="p1"><span class="s1">I have just finished reading Marion’s Nestle’s ‘Food Politics’ where she highlights the difficulty in balancing public nutrition and health information against the food industry’s influence. If like me, you have always wondered where the ‘5 a day’ message came from, you might be interested to know that it came about from a positive collaboration between the American Cancer Institute and the industry founded ‘Produce for Better Health’ foundation in the late 1980s, based on research showing that a higher fruit and vegetable consumption was linked to overall better health and a lower cancer risk. It was an ideal ‘win- win’ with the ideal of improving public health while helping the industry sell more food. Did it work? Yes, initially though problems with funding and grants later on resulted in less promotion and fewer people following the 5 a day guidelines.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">As of the now, the 5 a day message is used in the US, UK, Germany, France, New Zealand and Australia.</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">It’s interesting that the fruit and vegetable message is based on research in the 1990s which found a strong association between increased fruit and vegetable consumption and reduced cancer risk. This led to the World Health Organisation recommending that people tried to eat at least 5 portions (5 portions of 80g being 400g as a daily minimum) of fruit and vegetables daily to prevent cancer and other chronic diseases. However, a recent study by Boffetta et al in 2010, found that there was only a very small link between fruit and vegetable consumption and decreased cancer risk - 2.6% for men and 2.3% for women. So does this mean we can go back to eating meat and potatoes and throw our children’s 5-a-day charts in the bin?!</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">I say no! There are still so many reasons to eat fruit and vegetables - such as: a high vitamin and mineral content to help support the immune and other systems, a source of fibre to maintain a healthy gut, great taste, fantastic colours and low in calories. Even if the link is shown to be weaker for cancer, there’s still evidence to show that a healthy balanced diet which includes fruit and vegetables is best for optimal health. </span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">References:</span></div><div class="p1"><span class="s1"><br />
</span></div><div class="p1"><span class="s1">Nestle M (2007) Food Politics. How the food industry influences nutrition and health UC Press</span></div><div class="p1"><span class="s1">Boffetta et al (2010) Fruit and Vegetable intake and Overall cancer risk in the </span></div><div class="p1"><span class="s1">european Prospective investigation into cancer and Nutrition </span></div><div class="p1"><span class="s1">(ePic) Journal of the National Cancer Institute 102 8 1-9</span></div><div class="p2"><span class="s1"></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-71204757697454984782011-10-09T05:18:00.001-07:002011-10-09T05:18:13.347-07:00Can gouter be healthy<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: 'Lucida Grande', 'Lucida Sans', Verdana, Arial, sans-serif; font-size: 13px; line-height: 20px;"></span><br />
<div style="margin-bottom: 10px; margin-top: 5px;">After six years in France, I still struggle with the gouter concept.<span> </span>The ‘gouter’ for those of you who don’t have a clue what I’m talking about is the English equivalent of ‘tea and biscuits’.<span> </span>As most families in France tend to eat their evening meal around 8pm, the gouter is a much needed snack to help bridge the gap between lunch and supper and consists usually of a handful of biscuits and fruit wolfed down outside the school gates. <span> </span><span> </span>Adverts on television and on boxes of biscuits promote the gouter as being a balanced snack – i.e. 2 biscuits with a piece of fruit or fruit juice, and yoghurt.<span> </span>My problems with this are a) a daily diet of refined and processed sugary biscuits is not particularly healthy b) my children seem to find it impossible just to nibble on a couple of biscuits (a bit like their mother!), by the time we have walked back to the car, the packet is empty and the children are fighting loudly over who gets to eat the crumbs!</div><div style="margin-bottom: 10px; margin-top: 5px;">I should underline here I do think that there does need to be a balance.<span> </span>As parents we need to teach our children to be independent eaters capable of moderating their own food intake. There’s a lot of research out there which shows that children whose diets are ‘over policed’ by their parents, often end up as out of control eaters as they grow older.<span> </span>Our children can and should be able to enjoy the occasional sweet treat, it’s just better if possible that the cake or biscuit is made from natural and unrefined ingredients!<span> </span></div><div style="margin-bottom: 10px; margin-top: 5px;">So, what are some of the healthier, but equally-appealing- to- your- children options for gouter!?</div><div style="margin-bottom: 10px; margin-top: 5px;"><span style="font-family: Symbol;"><span>·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Sandwiches – peanut butter and banana being a particular favourite of my three</div><div style="margin-bottom: 10px; margin-top: 5px;"><span style="font-family: Symbol;"><span>·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Fruit in any form</div><div style="margin-bottom: 10px; margin-top: 5px;"><span style="font-family: Symbol;"><span>·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Seeds, nuts and dried fruit</div><div style="margin-bottom: 10px; margin-top: 5px;"><span style="font-family: Symbol;"><span>·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Rice or oatcakes with cheese</div><div style="margin-bottom: 10px; margin-top: 5px;"><span style="font-family: Symbol;"><span>·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Hard boiled eggs (I kid you not, especially if you write colourful messages on the shell for your children to read!)</div><div style="margin-bottom: 10px; margin-top: 5px;"><span style="font-family: Symbol;"><span>·<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Flapjacks – (my favourite recipe below)</div><div style="margin-bottom: 10px; margin-top: 5px;"><br />
</div><div style="margin-bottom: 10px; margin-top: 5px;"><b>Charlotte’s Fab Flapjacks:</b></div><div style="margin-bottom: 10px; margin-top: 5px;">Heat oven to 180 deg, grease a shallow baking tin</div><div style="margin-bottom: 10px; margin-top: 5px;">Melt 180g butter, 120g brown sugar, 2 tbls golden syrup and 2 tbls of honey together in a saucepan.<span> </span>When melted take off heat and add 240g oats and 150g mix of seeds/nuts and dried fruit.<span> </span>Spoon into tin and bake in oven for 20-25 mins.<span> </span>Leave to cool for 10 minutes and then cut into squares.<span> </span></div><div style="margin-bottom: 10px; margin-top: 5px;">Enjoy a flapjack, in peace and quiet over a cup of tea before picking up the children from school!</div><div style="margin-bottom: 10px; margin-top: 5px;"><br />
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</div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com2tag:blogger.com,1999:blog-3112197966706675156.post-1542304995848428682011-10-09T05:17:00.001-07:002011-10-09T05:17:09.126-07:00Nutella and Healthy Breakfasts!<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: 'Lucida Grande', 'Lucida Sans', Verdana, Arial, sans-serif; font-size: 13px; line-height: 20px;"></span><br />
<div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">I’ve once again heard the Nutella advert on the radio and I am wondering exactly just who are the nutritionists who endorse ‘deux tartines de Nutella, un jus de fruit et un yogurt’ as a healthy breakfast!<span> </span>While yes, it is vaguely balanced, containing carbohydrates, fruit and a milk product, that’s about the only positive thing you can say about it.<span> </span>Aside from the ecological issues around production of palm oil, Nutella is composed or over 50% sugar (and if you want a chuckle have a look at the Nutella website <u>www.nutella.com.au)</u>.<span> </span>However Nutella is not the only culprit, a standard cereal targeted for children (and this includes the organic ones) usually contains at least 30% sugar.<span> </span>I am currently looking gloomily at a packet of Cheerios which I was ‘forced’ to buy in Carrefour by my son! <span> </span>It’s made by Nestle and has a big green tick to show that it is made up of ‘wholegrains’ but it should also have a big red cross to indicate that 35.4g of sugar per 100g of cereal is much too high! <span> </span>In fact, any product containing over 10% of sugar (and this includes flavoured yoghurts, petit Suisse etc) should have a fat red cross plastered all over it as far as I’m concerned.</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">All the research shows the importance of children eating breakfast in the mornings.<span> </span>It helps give them energy to get through the school morning and improves their concentration.<span> </span>For their health and wellbeing though, it is better if the breakfasts are made up of nutrient rich foods, such as wholegrains, fruits and dairy. To put it simply, food is broken down by the body to provide ‘fuel’ in the form of a sugar called glucose.<span> </span>The reason that refined carbohydrates (which includes white bread, sugary cereals and sugary juices) are best avoided is that these are broken down too quickly by the body. This causes a massive surge of sugar into the bloodstream which is then followed by a crash in blood sugar levels as the body tries to normalise sugar levels. Our children need food which will be broken down slowly to release a constant energy stream. The problem with sending children off to school after a bowl of sugary cereal or 2 pieces of white toast with jam, is that these foods do not contain enough ‘slow release’ energy to keep your child going until lunchtime. Ever noticed your child becoming fidgety and irritable 2 hours after eating a sugary meal? Low blood sugar levels could be the cause.</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">So, what is a healthy breakfast?<span> </span>Ideally, a wholegrain cereal, a protein food and a piece of fruit.<span> </span>The wholegrains and the protein provide a slow and sustained release of ‘fuel’ for your child and it is always preferable for your child to eat a piece of fruit rather than drink it, as the fruit contains fibre and other nutrients which might be missing from the juice.</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">Ideas for a healthy breakfast include:</span></div><div style="margin-bottom: 0pt; margin-left: 36pt; margin-right: 0cm; margin-top: 0cm;"><span style="color: black;"><span style="font-family: Symbol;"><span><span style="font-size: small;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span><span style="font-family: Calibri; font-size: small;">Boiled egg and wholemeal toast</span></span></div><div style="margin-bottom: 0pt; margin-left: 36pt; margin-right: 0cm; margin-top: 0cm;"><span style="color: black;"><span style="font-family: Symbol;"><span><span style="font-size: small;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span><span style="font-family: Calibri; font-size: small;">Porridge</span></span></div><div style="margin-bottom: 0pt; margin-left: 36pt; margin-right: 0cm; margin-top: 0cm;"><span style="color: black;"><span style="font-family: Symbol;"><span><span style="font-size: small;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span><span style="font-family: Calibri; font-size: small;">Unsweetened muesli</span></span></div><div style="margin-bottom: 0pt; margin-left: 36pt; margin-right: 0cm; margin-top: 0cm;"><span style="color: black;"><span style="font-family: Symbol;"><span><span style="font-size: small;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span><span style="font-family: Calibri; font-size: small;">Unsweetened yogurt with chopped fruit</span></span></div><div style="margin-bottom: 0pt; margin-left: 36pt; margin-right: 0cm; margin-top: 0cm;"><span style="color: black;"><span style="font-family: Symbol;"><span><span style="font-size: small;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span><span style="font-family: Calibri; font-size: small;">Peanut butter and mashed banana on toast</span></span></div><div style="margin-bottom: 10pt; margin-left: 36pt; margin-right: 0cm; margin-top: 0cm;"><span style="color: black;"><span style="font-family: Symbol;"><span><span style="font-size: small;">·</span><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span><span style="font-family: Calibri; font-size: small;">Muffins (see my recipe below!)</span></span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">As always, I advocate balance, and in order to ensure that your children don’t protest too much, you could limit packaged cereals to holiday times and nutella as a birthday treat!</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;"> </span><span style="font-size: small;"><span style="color: black;"><span style="font-family: Calibri;">Reference: <span> </span></span></span></span><a href="" name="bvt1" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"></a><span style="color: black;"><span><span style="font-family: Calibri; font-size: small;"> </span></span><span style="color: black; font-family: Arial, sans-serif; font-size: 10pt; line-height: 14px;">Rampersaud GC <a href="" name="bcor1" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"></a><a href="" name="bvt2" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"></a>Pereira MA <a href="" name="bvt3" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"></a>Girard BL <a href="" name="bvt4" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"></a>Adams J <a href="" name="bvt5" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"></a>Metzl JD (2005) Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents </span><i><span style="font-family: Arial, sans-serif; font-size: 10pt; line-height: 14px;"><a href="http://www.sciencedirect.com/science/journal/00028223" rel="nofollow" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(https://ssl.gstatic.com/sites/p/bf3350/system/app/themes/solitudeviolet/bg_link.gif); background-origin: initial; background-position: initial initial; background-repeat: repeat no-repeat; color: #583f6f; font-weight: bold; padding-bottom: 2px; padding-left: 2px; padding-right: 2px; padding-top: 2px; text-decoration: underline;"><span>Journal of the American Dietetic Association</span></a></span></i></span><span style="color: black;"><span style="font-family: Arial, sans-serif; font-size: 10pt; line-height: 14px;"> 105 <b>5 </b>743-760<br />
</span></span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><b><span style="font-size: small;"><span style="color: black;"><span style="font-family: Calibri;">Funky and Fit Banana Muffins</span></span></span></b></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">Heat oven to 200 degrees .<span> </span>Grease 12 hole muffin tin.</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">Put the following dry ingredients in a bowl:</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="color: black; font-family: Calibri; font-size: small;">200g wholemeal flour, 100g oats, 55g brown sugar, 2 tsp baking powder, 1 tsp bi carb of soda and 1tsp cinnamon</span></div><div style="margin-bottom: 10pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;"><span style="font-size: small;"><span style="color: black;"><span style="font-family: Calibri;">Make a well in the middle and then add 2 beaten eggs, 1 tbsp peanut butter, 50ml sunflower oil, 50ml milk and 2 tbs agave syrup.<span> </span>Mix but do not over mix as this will make the muffins tough. <span> </span>Fill muffin tin and bake for 20-25 minutes.<span> </span></span></span></span></div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0tag:blogger.com,1999:blog-3112197966706675156.post-34946842218781470212011-10-09T05:12:00.003-07:002011-10-09T05:12:03.978-07:00'Fat Food' taxes and nutrition<span class="Apple-style-span" style="background-color: white; color: #333333; font-family: 'Lucida Grande', 'Lucida Sans', Verdana, Arial, sans-serif; font-size: 13px; line-height: 20px;"></span><br />
<div style="margin-bottom: 10px; margin-top: 5px;">I have just been getting up to speed on the French and Danish governments new food taxes, and while you would think that as a nutritionist I would be saluting these moves, instead I am sighing loudly and muttering angrily to myself.<span> </span>So, what’s going on?<span> </span>The Danish government plan from October to start levying a tax on food high in saturated fats such as meats, cheese, butter edible plant oils, margarine and potato based snacks.<span> </span>The French government plan to tax fizzy drinks (exempting zero calorie drinks) by increasing the price by 2-3 centimes per litre as well as rationing tomato ketchup (mon dieu!), mayonnaise and salt in school canteen. While I am 100% in favour of improving the nutritional quality of foods served in the school canteen, I do not believe that ‘Fat Food’ taxes necessarily help in improving the nutrition of the general public for a number of reasons:</div><div style="margin-bottom: 10px; margin-top: 5px;"><span><span>1)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Good nutrition has to involve education, motivation and inspiration.<span> </span>Like many others I was drawn to nutrition following a number of niggling health issues which were really helped by making dietary changes.<span> </span>I feel encouraged to eat healthily because I know that I feel so much better when I follow a healthy diet. <span> </span>A successful health initiative would have to work by making people ‘want’ to make healthier food choices. Slapping a few extra centimes on fizzy drinks, without supporting this initiative with thorough and detailed public health nutrition programmes is pointless.<span> </span>The risk is two fold – families with budgetary constraints may continue to buy fizzy drinks at the expense of fresh vegetables for example while putting a premium or ‘devilising’ a particular food group, often makes it that much more attractive (alcohol and cigarettes springs to mind!). No one (including myself!) likes to do told what to do, and I think it is similar for foods, most people know what they should and should not eat, the issue is getting them to change their behaviour and make the right choices.<span> </span>This is better achieved through education, support<span> </span>and encouragement rather than raising food prices.</div><div style="margin-bottom: 10px; margin-top: 5px;"><span><span>2)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>Who decides what is a healthy food, given that the information changes all the time?! Current research (which I whole heartedly agree with) links obesity more to the consumption of processed and highly refined, sugary foods, rather than saturated fats.<span> </span>We need a small amount of saturated fats in our diet for body functions such as neuro-transmitter function and hormone regulation. We have absolutely no need of sugary and refined grains, so why isn’t the Danish government taxing these foods instead?<span> </span>It’s also interesting that zero calorie drinks are not being taxed. <span> </span>I have an intense dislike of any chemical artificial sweetners which in my personal opinion should not play any role in a healthy diet.</div><div style="margin-bottom: 10px; margin-top: 5px;"><span><span>3)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></span>The cynic in me wonders if the extra taxes levied really will be used to support farm workers in France as the French government has stated or whether it will disappear into government coffers.<span> </span>The second cynic in me wonders if these two governments really will be able to drive through with these initiatives, or whether hard lobbying by vocal food groups will prevent these measures from being implemented.<span> </span></div><div style="margin-bottom: 10px; margin-top: 5px;">On va voir!!!<span> </span></div><div style="margin-bottom: 10px; margin-top: 5px;">Rant over now and wanted to leave you all with an easy and delicious recipe for roasted butternut soup now that that it feels like autumn is finally here!</div><div style="margin-bottom: 10px; margin-top: 5px;"><b>Ravishing and roasty butternut soup</b></div><div style="margin-bottom: 10px; margin-top: 5px;">Heat oven to 200 degree.<span> </span>Chop up one large or two small butternut squashes, remove seeds, but keep skin on.<span> </span>Place on baking tray with 3 cloves of unpeeled garlic, drizzle over olive oil and bake in oven till brown and nicely roasted (approx 30-40 minutes depending on chunk size).<span> </span>In the meantime chop and fry a large onion and a couple of celery sticks in a mix of olive oil and butter in large saucepan until soft (if you live in Denmark, might be cheaper to nip over the border to buy your fats!).<span> </span>Once butternut is cooked, tip the whole contents of the baking tray into the saucepan though remember to squeeze the roasted garlic cloves out of their skin first.<span> </span>Pour over 700ml of vegetable stock and let it cook together for 20 mins.<span> </span>You could also add a dash of sherry, or a couple of handfuls of butter or haricot beans.<span> </span>Blend.<span> </span>Eat.<span> </span>Enjoy!</div><div style="margin-bottom: 10px; margin-top: 5px;"><br />
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</div>Nutrition in Parishttp://www.blogger.com/profile/00179940539397618210noreply@blogger.com0