Why Food is Medicine, with Stephanie de Chillaz
Stephanie de Chillaz is a London based nutritional therapist who offers personalised nutrition and lifestyle advice with a view to promoting optimal health and wellness. She has a track record of working with clients with a wide range of health conditions from IBS to hormonal imbalances and weight management, seeing clients both virtually and in person. In her practice, she takes a functional medicine approach, addressing the root cause of disease. This requires a whole systems based approach, and a comprehensive understanding of genetics, environment and lifestyle. She will often use lab testing to identify nutritional status, physiological imbalances or pathogens which may be contributing to poor health. This helps to create personalised nutrition plans which are based on real data.
Stephanie studied naturopathic nutrition at the prestigious London College of Naturopathic Medicine, where she had over 200 hours of clinical experience before becoming fully certified. Prior to becoming a nutritional therapist, Stephanie worked in finance for 8 years. In addition to her own practice, she sits on the Advisory Board of VC fund, Two Magnolias and is a consultant nutritionist to a few food & beverage companies. Stephanie lives in London with her husband and 2 children.
Let’s discover why Stephanie believes food is medicine!
“Let Food be thy medicine and medicine be thy food” as Hippocrates famously once said. And there is definitely a lot of truth to this. The food we eat and the lifestyles we lead have a major role to play in our health and wellbeing. What we eat can either help us live an optimally healthy life or can contribute to the development of disease. Research shows that people with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity.
So what is a healthy eating pattern and what is this needed for?
In general we can ensure we are eating well by getting enough of the right macro and micro nutrients including:
Complex carbohydrates
Lean proteins
Healthy fats
Fibre
Minerals
Vitamins
Antioxidants
Water
In essence, proper nutrition will serve our bodies well to:
Provide energy
Keep hormones balanced
Support a healthy immune system
Promote mental health and clarity
Support mood
Prevent chronic disease
Maintain a healthy weight
There are a few foods, sometimes referred to as super foods, that are great to incorporate into your regular diet as they provide us with the best combination of these. A few of my favourites include:
1. Berries
Berries, especially blueberries and blackberries, are rich in antioxidants and anti-inflammatory compounds, known as anthocyanins, that have been shown to lower the risk of certain chronic illnesses such as heart disease. Berries provide high levels of minerals such as potassium and magnesium as well as vitamin C and fibre, all of which help to promote a healthy gut and support the immune system.
Add a handful of blueberries to your morning porridge or yoghurt or simply eat as a delicious snack on its own!
2. Salmon
Salmon is an excellent source of Omega-3 fatty acids which are known to be anti-inflammatory, heart protective and help to support cognitive and retina function. They are known to play a protective role against certain cancers and other conditions such as rheumatoid arthritis. In addition to its omega 3 content, salmon is a high quality animal protein and is rich in minerals like magnesium, potassium and B vitamins.
Try to incorporate fatty fish such as salmon, mackerel or anchovies at least 3 times per week into your diet. If you are vegan, you may wish to supplement with an algae based fatty acid. There are vegan sources of Omega-3 such as chia seeds and flax seeds but, unfortunately, they are not as potent as animal based sources.
3. Leafy Greens
Leafy greens such as spinach and kale are abundant in so many vitamins and minerals, it is almost impossible to list them all. They contain high levels of fibre, iron, magnesium, B vitamins such as folate, potassium and calcium, all of which help to support energy levels, cognitive function and gut health. They also are high in carotenoids, antioxidants, which play a vital role in protecting cells against the development of certain cancers.
It is best to include 2 servings of leafy greens in your diet every day. A serving would be one cup of cooked kale, spinach, collard greens etc.
4. Garlic
An all time favourite is garlic for it’s anti-microbial, antioxidant and anti-inflammatory properties. Garlic has been shown to help support the immune system, lower cholesterol levels, as well as lower blood pressure. Some studies have also shown garlic to have anti-cancer effects.
Try to incorporate garlic into your daily cooking for example adding it to roast vegetables or cooked meat. You can also finely chop some and include in your salad dressing which gives it some extra bite!
5. Seaweed
Seaweed really packs a punch with the number of nutrients it contains and is considered to be even more nutritious than many land vegetables. It is particularly high in magnesium, iron, calcium and manganese. However, it is most abundant in iodine, a mineral which is essential for optimal thyroid function.
Seaweed is often associated with sushi but can also be eaten as a delicious and healthy snack on its own.
6. Turmeric
Turmeric is a spice traditionally used in Indian cooking. It is rich in curcumin, an anti-oxidant which has been shown to have anti-inflammatory properties and has been found to be protective against heart disease, supportive of brain health and the immune system.
Turmeric has a strong flavour so it is best enjoyed when added to soups, curries and other sauces or stews.
As with all foods, there are some circumstances where caution may be needed. In particular in instances of gallstones or liver disease as turmeric increases bile secretion. Including large amounts can aggravate symptoms.
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