Nutrition Health

Milk, considered perfect for decades, is now very controversial: digestion, allergies, dairy industry practices that are not respectful of animals and greedy for resources, industrial treatments... milk is no longer very clean ! So the question arises: should we still consume it? If so, which one and how? And if not, what can we replace it with?

Milk: an (old) myth that is collapsing

Milk lobbies, like all lobbies, have a mission: to make us consume the product they defend and reduce our doubts, even if they are well-founded. Advertising campaigns do their job to convince us that "dairy products are our friends for life". And the introduction of milk portions in schools, particularly in the United States, is a result of this. By trying to assimilate dairy products to calcium, manufacturers give them an image of a "healthy" food, rich and healthy. If this strategy worked for years, today consumers are better informed and discover the other side of the story. For example, if the ad says that "a Kinder Chocolate provides as much calcium as a large glass of milk" and it is telling the truth... it is probably because the calcium level in milk is not actually very high!

The Calcium Paradox

This is a big disappointment, but you have to know: many foods contain as much calcium - or even more - than milk. On the list: almonds, chia seeds, chickpeas, green leafy vegetables such as broccoli, artichokes or spinach, fresh mint and parsley, Chinese cabbage, kale, asparagus... Milk is therefore far from being essential for health, especially that of our bones. Second disappointment, it does not fight against osteoporosis which does not depend on a calcium deficiency but on chronic inflammation. However, milk is precisely a pro-inflammatory food! Worse, milk and dairy products contain methionine and phosphoric acid, acidifying elements that can lead to calcium loss and demineralization of bones... especially when consumed with animal proteins, which are also acidifying. This is what the WHO has called "the calcium paradox": the countries where the most dairy products are consumed daily are those where the consequences of osteoporosis (such as hip fractures) are the highest. Conversely, the countries where they are consumed the least have far fewer fractures. What can we do? Instead of trying to get calcium from these foods, we should instead retain the calcium present in our bones, and for this, we must favor a plant-based diet , i.e. foods with a basic pH .

Is milk bad for your health?

Cow's milk should be seen for what it is: a drink made of water and fat, rich in saturated fatty acids. Unnecessary fats that, in large quantities, can be bad for your health and lead to obesity. They should be consumed in moderation (unlike unsaturated fats, which are in vegetable fats). Thus, excessive consumption of milk can be harmful, as we have seen, on inflammation and osteoporosis, but also diseases such as type I diabetes. Cow's milk has another defect: it fixes toxins. This is why it is sometimes recommended to stop drinking milk, while healing from certain infections. This is why it is so criticized by some nutritionists and naturopaths. The cause is the milk protein (casein) which irritates our immune system and maintains certain chronic diseases, particularly respiratory diseases, such as asthma or bronchitis, as well as those linked to inflammation. Moreover, some people may notice a clear improvement after eliminating dairy products from their diet.

Milk: intolerance and allergy

Have you ever thought about the fact that humans are the only species to consume the milk of another mammal? And that we are the only ones to consume milk after the natural weaning age? Cows' milk is intended and adapted for calves. But above all, in humans, after early childhood, the body no longer produces lactase, an enzyme allowing the dissociation of lactose into glucose and galactose, a process necessary for the proper digestion of milk. This explains lactose intolerance. This sugar, well assimilated by the youngest, therefore has difficulty being digested. This intolerance presents specific symptoms: stomach aches, discomfort, bloating, diarrhea which can be alleviated by the use of skimmed milk, but will only disappear when cow's milk is completely stopped. The same goes for allergies to cow's milk which also present inflammatory symptoms: irritable bowel, rheumatism. Stopping cow's milk protein altogether can lead to very rapid improvements in some cases.

Poor milk… and not so pure

Industrial milk, a pure and rich food? Not so sure, given its transformations. Even so-called "whole" milk is partially skimmed, and all milk is homogenized: a manipulation that transforms even its molecular structure! If farm milk was a useful fatty and nourishing food, today's industrial milk is devoid of these qualities. These artificial processes have transformed it into a denatured drink devoid of its microbial flora, beneficial to our defenses. Worse, industrial milk is said to contain certain harmful substances: pesticides, residues of growth hormones and antibiotics (many) given to cows during milk production, to compensate for poor breeding conditions.

Milk: ethics and animal suffering

We tend to forget it, but to produce milk, a cow must give birth to a calf. Thus, dairy cows that are inseminated (too) regularly give birth to calves that are not entitled to their milk and are taken away from their mother very quickly after birth. A male will be considered waste and "destroyed", or at best, sent to the butcher. A female will end up as a dairy like her mother. The larger the farms, the faster the pace and the more exploited the animals are, to the point of exhaustion. This overwork develops oversized udders, sometimes infected udders, injured feet, which reduces the life expectancy of a cow from 20 years to 5 years. Some are even sent to the butcher while still pregnant if they do not produce enough milk. This would represent nearly 40% of "beef" meat. Many videos show the hell of these intensive farms.

Environmental impact of milk

Of course, to raise these cows, they need to be fed, which involves growing water-intensive cereals that sometimes come from far away. Not to mention animal waste that can pollute the soil and rivers. But be careful, it is this type of production that increases the carbon footprint of milk. Sustainable farming where cows are fed in pastures and not with cereals such as soy or oilseeds, drastically minimizes the environmental impact of milk. Indeed, this impact depends on the cultivation of the cattle's food, but also on the methane emissions they emit. And this impact can even be beneficial in some cases: pasture farming can store carbon and thus offset the greenhouse gas emissions of cattle. Pastures contribute to biodiversity, the water cycle, and store carbon thanks to animal droppings that introduce nearly 30% of the carbon ingested into the soil. However, precise processes must be put in place for turning the soil (which releases carbon), the length of time the animals spend there and the choice of resistant plant species to obtain a positive ecological result.

Alternatives: diversification, local, plant-based

Ecologically speaking, plant-based milks also have a footprint. In some cases, part of the soy grown for soy milk is sold to feed cows. But in this case, the chain of animal cruelty is avoided. We should therefore reduce industrial dairy products in favor of those from organic or independent farms, buy the least processed possible, in reasonable quantities.

We can also alternate with sheep or goat milk, but the pitfall of the cycle of inseminations and the separation of the young from their mother is the same, whatever the animal. We can also bet on plant-based desserts instead of dairy desserts and yogurts, or even make them ourselves. The right attitude would be to generally reduce our milk consumption, prefer a local and organic supply , but also to adopt a more diversified and plant-based diet to provide the body with healthy nutrients, including calcium, without knowing the disadvantages of milk.

The myth of milk is about to disappear. This milk, which was raised to the rank of perfect food by its symbolic force of purity and total hygiene, is today being put back in its rightful place, thanks to better information. It remains a food that should not be abused and whose origin and production method must be scrupulously monitored.

This change in production methods is the only way to help milk regain its former glory, while the plant-based diet remains the way forward to win in terms of health and ecology .

Do you have capricious and rather high blood sugar levels, or even established diabetes? Could cider vinegar be your ally? Indeed, cider vinegar and glycemic index can be the winning duo for some.

Grandma's remedies have long praised the benefits of cider vinegar and already, a study conducted in 2005 by the University of Lund in Sweden, confirmed its virtues when it came to talking about diabetes and blood sugar. Even if it was then an experiment on vinegar in general (study "by E. Ostman, Y. Granfeldt and I. Björck, Vinegar supplementation reduces glucose levels, has a positive impact on insulin and increases the feeling of satiety when added to a bread-based meal in healthy subjects"). In addition, another collateral benefit, its effect on boosting the feeling of satiety! To verify this, the researchers administered three different doses of vinegar, mixed with a portion of white bread (18, 23 or 28 ml) and then measured the effect on blood sugar, insulin and satiety. Result? A significant relationship was found after thirty minutes according to a blood test on the first two criteria and in a declarative and observed manner on satiety. And the higher the dose of vinegar consumed, the more significant and sufficient the results were to confirm the hypothesis posed by the Swedish study.

What is apple cider vinegar?

Vinegar comes from apples. Originally, apple juice is fermented to turn into cider, with yeast changing the sugar into alcohol. A second fermentation transforms the alcohol into acetic acid and therefore the cider into vinegar with a sweet and mild flavor. And if it is a little cloudy, it is because it contains a "mother of vinegar" (this is also specified on the bottle) and so much the better because it is a concentration of nutrients and minerals. A mother of vinegar is a film that forms when the surface of the wine is in contact with air and oxygen for a long time. With the oxygen, the bacteria transform the alcohol into acid and create a gelatinous film (as if woven by the bacteria) the color of the wine (red with red wine, cream with white wine).

How to swallow apple cider vinegar?

For Laure Carpentier, naturopath, therapist specializing in food rebalancing and creator of Studio 118 in Paris (@laure_carpentier), cider vinegar is truly a health ally that is easy to integrate into your eating routine. "A tablespoon of cider vinegar (pure or mixed with a little room temperature water, preferably drinking it through a straw to avoid contact with your teeth) lowers the glycemic index and helps the pancreas not to secrete too much insulin." It is therefore an excellent natural alternative to certain treatments intended to lower the GI, to be considered with your doctor or therapist. In terms of weight, it has a proven effect, "in fact, this daily tablespoon for the duration of a treatment, with a weight loss goal, can help you lose two kilos!" specifies Laure Carpentier. And make no mistake, cider vinegar is alkalizing and not acidic. Unlike lemon, which can be acidic depending on the terrain and the naturopathic temperament of the person. Apple cider vinegar, by its alkalizing nature, will contribute to homeostasis (restoring the metabolism to balance), good news, we can therefore put it almost everywhere in our recipes! Logically, we understand the usefulness of vinegared raw vegetables and salad at the end of a meal to boost digestion. In her food rebalancing workshops, Laure and her sidekick Stéphanie Guillemette, vegetarian chef, lead "drainage & cooking" workshops during which they share, among other tips, those of the use of apple cider vinegar. Thus, we can put a dash in the vinaigrette of salads of course but also on a vegetable stir-fry, rice, legumes and at the end of cooking a broth in order to take advantage of the collagen of the bone simmering with the vegetables. "Easy to combine with all kinds of oils, it enhances their flavor without acidifying them: camelina oil, walnut oil, hazelnut oil. A little tip: remember to keep these oils cool or at least in a dark glass bottle to protect them from free radicals which degrade them very quickly," adds Laure.

An ideal vinegar for controlling your blood sugar?

But first, why try to control your blood sugar at all costs? Because glucose spikes have harmful effects on health. A balanced blood sugar level is around 30mg/dl, but when it increases, it leads to inflammation and cravings that affect weight. Hence the interest in cider vinegar, which slows down digestion and the transformation of starchy foods (especially pasta) into glucose. It is more precisely the acetic acid contained in this vinegar that regulates blood sugar levels and prevents sudden variations. But be careful, if this natural solution regulates blood sugar, it is not a treatment for diabetes. Just as this boost for weight gain is not a diet in itself... However, the pectin contained in cider vinegar does have this satiating effect due to its fibrous nature. Be careful, if you suffer from ulcers or kidney disease, we do not recommend the daily consumption of cider vinegar, even if its nature is alkalizing. And to protect tooth enamel, it is advisable not to abuse it (as a cure while losing a few pounds). Beyond its effects on blood sugar, cider vinegar is interesting for its polyphenol, potassium and vitamin content.

In conclusion, cider vinegar does not cure diabetes, but it can lower blood sugar. It does not replace a treatment but complements it in an interesting way. As a bonus, it would have effects on blood lipids, but if this has been observed in animals, studies are still underway in humans. Last tip, in case of a sore throat, pour 2 tablespoons of cider vinegar, a teaspoon of honey in a glass of hot water and gargle. You will have a clear and crystal clear voice to sing the virtues of cider vinegar on blood sugar!

When spring is slow to arrive, the winter blues can tend to linger. What if the cure for this temporary depression was on your plate?

The winter blues is a depression, not to be confused with depression but to be monitored closely all the same... We feel sad, we want everything and its opposite and it is common for inaction to take precedence over movement. We then lose our appetite or we eat compulsively, we sleep less or too much, in short everything goes wrong. If in addition the weight yo-yos, morale suffers even more. In this metabolic imbalance, certain neurotransmitters (whose primary role is to allow neurons to communicate with each other) function less well. Good news, a well-prepared plate can give the ideal boost to fight against the winter blues by providing the necessary nutrients to neurotransmitters and hormones!

Dopamine, serotonin and endorphins?

Dopamine, serotonin and endorphins boost energy, good mood and are, in a way, the triggers for “doing”.

Dopamine is the main hormone in the reward circuit, it also plays a role in motivation, self-esteem and... addiction. On the front line, when it comes to giving pleasure, it comes from the brain, the adrenal glands and the intestine (tyrosine and phenylalanine are the amino acids at the origin). Hence the importance of having a healthy intestine, mucous membrane and intestinal flora. Otherwise, less dopamine leads to fatigue, the desire to remain static and to eat foods that "reward quickly": fast food, soft, fatty, sugary foods that provide immediate comfort but only bring excess weight and acidifying and oxidizing substances for the body.

Serotonin and endorphin are metabolized by tryptophan and together, they ensure our happiness! Serotonin is also called the happiness hormone, while endorphin reduces stress. So we must find them in an anti-gloom plate.

Foods to combat the blues

While we always advocate balanced and varied meals, in winter we can increase the proportions of the famous anti-depression foods a little. At the top of our selection:

• Oily fish to be consumed once or twice a week (salmon, sardines, mackerel) very rich in omega-3, the famous fatty acids so beneficial for the prevention of cardiovascular, autoimmune and neurodegenerative diseases (omega 3 has a positive impact on nerve cells).

• Almonds, hazelnuts, flax seeds belong to the group of oilseeds. The ideal is to eat a small handful of them every day. Rich in omega-3 and also in magnesium, these oilseeds are a natural anti-stress and anti-blues.

• Quality oils such as camelina, walnut, hazelnut and also olive oil provide the fats necessary for cellular protection.

• Whole grains and legumes are rich in good complex carbohydrates and fibers needed to provide the "fuel" needed for peak energy. In addition, precursors of serotonin thanks to their richness in tryptophan, these foods are a good bulwark against the risks of insomnia and low morale.

• Seasonal fruits and vegetables , rich in fiber and vitamins, minerals but especially antioxidants, have a powerful effect on cellular and immune protection and act as anti-fatigue agents. Essential to the functioning of the digestive system, they prevent constipation, which is often the cause of stress.

• For the digestive system, always eat fermented foods that take care of the intestinal flora. Think about varying the colors of the fruits and vegetables on your plate, knowing that green is particularly popular for boosting morale thanks to their richness in vitamin B9 which preserves the nervous system.

• Among the fruits, think of the banana rich in tryptophan which is a calming agent of the nervous system. As a bonus, it has an anti-cramp and antacid effect, it also regulates blood pressure. Another interesting fruit, pineapple, a real good mood food, serotonin booster also has anti-inflammatory properties.

• Think about spices because, from the taste buds to the brain there is only one step that results in the production of endorphins: joy and a spike in energy guaranteed.

• Proteins rich in tyrosine and phenylalanine: parmesan, cod, all hard cheeses, lobster, pumpkin seeds, pistachios, almonds.

• Fall for chocolate , a famous precursor of endorphins and serotonin. Rich in theobromine, a stimulant similar to caffeine, chocolate is a revitalizer that should not be abused to avoid constipation, excess weight, and increased blood sugar.

• Supplement with vitamin D every day (rather than once every 6 months in a more concentrated form) because this vitamin allows for good assimilation of dopamine.

• We limit added sugars (especially sugary drinks which, in addition to being high in calories, are very acidic) and slow sugars.

Do physical exercise, cultivate moments of happiness, get some fresh air every day whatever the weather, enjoy the light when it is there, cuddle, these are the best remedies to promote the production of dopamine, serotonin, endorphins, oxytocin… neurotransmitters to pamper by taking care to concoct a plate based on foods to combat the blues.

Eating clean is no longer a proposition, it has become the only way to preserve your health and vitality. Yes, but… We think it is impossible without breaking the bank. And yet, by choosing well, we can fill our shopping cart with healthy, tasty and inexpensive foods.

As a reminder, here are the 10 rules of clean eating to slip into your shopping bag:

1. Fresh, seasonal fruits and vegetables, preferably organic
2. Meat and fish which must also come from organic farming.
3. Legumes (lentils, dried beans, chickpeas, etc.).
4. Seeds and oilseeds (all kinds of nuts, almonds etc.).
5. Whole grains and pseudo grains like quinoa for example.
6. Organic dairy products or those from sustainable and ethical agriculture.
7. Quality vegetable oils, virgin and first cold pressing for olive oil, but also camelina oil, grape seed oil, coconut oil. Unstable oils must be kept in the refrigerator and in an opaque or dark glass bottle to preserve their nutritional qualities.
8. Natural sugars like coconut blossom, maple syrup (organic), agave syrup, but also “homemade” natural sugars like powdered dried apple and cinnamon.
9. Superfoods like spices, seaweed, sprouted seeds (kept cool and consumed very quickly), matcha tea (to be consumed as a hot drink or in pastries), Maca, birch sap and fresh herbs.
10. Water, instead of anything that isn't! Preferably slightly mineralized (spring water is very good and economical), organic tea and herbal teas, provided you drink water first and foremost and don't drink more than a liter of tea because beyond that your iron reserves will diminish.

Champions in all categories: Seasonal fruits and vegetables

Don't try to eat tomatoes in the middle of winter, avocados from the other side of the planet, exotic fruits all year round. First of all, you would explode your carbon footprint but also your budget! The French terroir is full of good seasonal fruits and vegetables, to be consumed at the very moment when they are at their peak. You don't know how to be sure to choose well? Look at the labels. Out-of-season fruits and vegetables are simply much more expensive than the others.

A tip, find the fruit and vegetable calendar and print it, stick it on your refrigerator and take a look before going to the market. Nature being perfectly orchestrated, plants produce the nutrients they need to adapt to their terroir and the requirements of the season, the climate. Everything you need to get through the seasons in top form and without breaking the bank ! Avoid ready-made salads, pre-grated carrots, prepared cucumbers... all of this only takes a few minutes to make yourself and sells for three to four times the price of bulk vegetables in the greengrocer's section.

The good plan? Soups, with seasonal vegetables, which you vary according to your desires so as not to get tired of the flavor of a soup "with everything". Go from green (broccoli, leeks, spinach) to orange (carrots, pumpkin), from orange to brown (turnip, parsnips, chestnuts, squash). Cut and freeze vegetables in small bags so that you have everything you need on hand. Once removed and placed in a large saucepan, and covered with water, add an organic stock cube, a few aromatic herbs or a bouquet garni, a large onion and cook for about twenty minutes. Mix with a "giraffe" blender which, once in the saucepan, mix all the mixed vegetables again for a few minutes. The same with fruits, even damaged they lend themselves to compotes, salads, crumbles, homemade pies and other "fried" versions for healthy and simple desserts. Remember to alternate the toppings to vary the pleasures: for fruits a pinch of granola, a drizzle of maple syrup, a puff of raw cocoa powder… For soups: crushed hazelnuts, a few shavings of parmesan or raw ham, a pinch of dehydrated seaweed, sprouted seeds… Enjoy!

Good and cheap too, the dry one!

Anything dry is a mine of nutrients. First of all, legumes such as mogette beans, lentils, split peas, and red beans are an excellent source of vegetable protein. Whole grains and quasi-grains such as rice, quinoa, bulgur, but also whole grain or buckwheat pasta, polenta, are an excellent filling base provided that you don't eat only that and combine it with a legume (rice and lentils or rice and red beans). As a bonus, they keep for a very long time (and the expiration dates on unopened bags or cardboard boxes can be well exceeded). Once opened, the packaging must be tightly sealed so as not to be colonized by food moths or other parasites. A quick look at rice and pasta: rice, rich in fiber, is very nourishing, especially if it is whole grain. Ideal for those who exclude gluten from their diet, it lends itself to all kinds of recipes, as an accompaniment to legumes, fried vegetables. It is prepared in a gratin, with stuffed tomatoes or as a base for many risottos. Pasta, if we consider it a noble food, can be accompanied by fresh vegetables, quality cheeses or even mushrooms.

6 cupboard (or fridge) essentials

In addition to your seasonal fruits and vegetables, always have them in reserve; they will constitute a real healthy and delicious food base.

The eggs

They are economical and can be cooked in a dish, fried, in a casserole with smoked salmon, parmesan shavings, small pieces of raw ham or chorizo ​​so as not to get tired of them. Super protein rich in omega 3 and 6, trace elements and vitamins, the egg is no longer considered a booster of bad cholesterol, on the contrary. You can safely eat one per day (100 grams of egg = more than 12 grams of protein).

The fish

Having white fish, squid, and scallops in the freezer, always bought in season, during the promotions, is a very good idea. Also think without fear about canned fish (sardines, mackerel, tuna) because they are very economical and retain almost all their nutrients. You will be able to enjoy fish 3 to 4 times a week. Dare to try smoked trout if salmon is a little expensive and above all, give it a miss rather than choosing a low-end salmon full of GMOs.

Chicken or turkey

How lucky, white meat is less expensive and healthier (less fatty, less acidifying). Opt for chicken, turkey thighs, fillets, and alternate with fish and eggs. These proteins go well with homemade tomato sauces as well as exotic spices to take you from Asia (in Thai soups or pad Thai for example) to Morocco (in tagines). Remember to always have some in the freezer, in individual bags because in the evening, a portion for two is more than enough. Don't forget, it is the protein that should accompany the vegetables or cereals and not the other way around!

Potatoes

They are less popular for soup bases (replaced by zucchini) but they remain interesting in gratin, sautéed with little fat, in purées and accompanied by grated cheese, clarified butter or classic organic butter, a little sautéed garlic and parsley. Combined with an egg and a green salad (for acid-base balance), they constitute a balanced and very economical meal.

Organic puff pastry, shortcrust pastry, shortbread pastry!

The ideal is to prepare them yourself but rather than giving in to the temptation of ready-made meals or fast-food orders, it is much healthier to roll out organic dough and concoct quiches, savory or sweet tarts, pies (you will then need two), homemade pizzas, Flammenkuche etc. To be combined with a base of eggs, cream and milk, a pan-fried vegetable, onion, tomato coulis (homemade and frozen when it is no longer the season) and always season with the salt combo (or gomasio, this salt and buckwheat mixture), pepper and turmeric (the two inseparable). Drizzle with a drizzle of olive oil, walnuts, hazelnuts, camelina according to your desires before serving.

Green salad

Buy it fresh, peel it, wash it, spin it dry and then put it in a large airtight container with a ball of absorbent paper to absorb the excess moisture. Then get into the habit of adding salad to all your meals to always bring a touch of "basic" to your dishes made with meat or fish, which provide an "acid" component.

Now that the clean and cheap shopping is done, think about preparing your menus in advance. It's a pleasant and effective way to save money. Do your shopping based on your menus, you can already imagine how to give a second life to your leftovers (for example, if you buy a large chicken it can be served roasted on day 1, in a tajine with preserved lemon and olives or Basque on day 2, in a Caesar salad on day 3). Finally, do your shopping after a meal, you will be guided more by your mind than by your stomach and will avoid compulsive purchases!

Not a day goes by without seeing an ad for a vegetarian or vegan restaurant, a report on steaks or nuggets 2.0 without animal protein. Have plant proteins become essential? Should we adopt them? And if so, why and how?

As you know, balance is one of the keys to clean eating. If green diets, mono-diets or 100% veggie menus are to be adopted for a day, it is not necessarily forever. It is all a question of personalization and timing. The same goes for plant-based proteins.

Plant and animal proteins, what are the differences?

They are structurally different in their amino acid richness, the way they are digested, their nutritional composition and their environmental impact.

Amino acid side

Animal proteins have a more complete amino acid composition than plant proteins. "Animal" proteins contain all the essential amino acids for the human body, while some plant proteins may lack them. However, by combining plant proteins of different types, we can obtain a balanced amino acid intake and not create deficiencies.

Digestion side

Animal proteins are paradoxically more easily digested than plant proteins, precisely because of their richness in amino acids. Plant proteins, on the other hand, can contain nutrients that slow down digestion and ultimately the proper metabolization of proteins.

Nutrient side

Animal proteins have a good amount of fundamental nutrients such as essential fatty acids (omega-3, 6,9), vitamin B12 and iron. Plant proteins contain less of these, although they are often richer in fiber and antioxidants.

Environmental side

The production of animal proteins has a more negative environmental footprint than that of plant proteins. And for good reason, animals have a greater need for water, food, space, and energy and at the same time, they are the source of greenhouse gases and waste.

Metabolic side

Because they contain less saturated fat and cholesterol than animal proteins, and are often rich in fiber, vitamins and minerals (such as iron, calcium and vitamin B12), plant proteins, such as legumes, nuts and seeds, reduce the risk of chronic and autoimmune diseases. Consumed daily, they have a positive impact on the risk of cardiovascular diseases and have a positive effect on the prevention of certain cancers. Various studies emphasize the fact that the biggest consumers of animal proteins are four times more likely to die from cancer, compared to those who follow a diet low in animal proteins.

Ethical side

Plant proteins are often considered more respectful because they do not involve animal abuse, and are increasingly produced fairly and organically, provided they do not come from intensive and genetically modified crops.

But proteins are above all a story of amino acids…

The main difference between animal and plant proteins is the richness and diversity of amino acids that make it possible to form peptides and proteins that are essential to the body. Animal proteins have a more diverse amino acid composition than plant proteins. Moreover , animal proteins contain all the amino acids which, as a bonus, have excellent bioavailability .

Plant proteins must be combined with cereals or vegetables to be more digestible and more bioavailable.

There are 20 natural amino acids, including 9 so-called essential amino acids. However, the human body has a vital need for these 20 natural amino acids, which are found primarily in red meat, white meat (poultry), fish, and cheese for animal proteins.

For plant proteins, some of these amino acids are found in soy, cereals, legumes and dried fruits. So the more varied the diet, the more likely we are to consume all of these amino acids.

Natural, essential and non-essential? The different amino acids

Amino acids are vital because they ensure proper cellular functioning by forming the peptides and proteins of the human body, which represent the majority of body mass after water. These amino acids also ensure the proper functioning of the body on an energetic level, the integrity of the immune system and also allow the growth, development and maintenance of muscles and organs. But the human body only produces certain amino acids, called non-essential. The others (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) are called essential because the body cannot produce them. They must therefore come from another source, that of food. They too are just as vital because they synthesize proteins at the origin of the production of enzymes, hormones and hemoglobin.

Among the 9 essential amino acids:

• Valine and leucine have a direct action on the muscle (repair and reconstitution).
• Isoleucine regulates blood sugar levels.
• Tryptophan, the rarest amino acid in the diet, is a precursor to serotonin, a neurotransmitter that mediates communication between certain neurons in the brain to regulate mood, sleep, food intake, and sexual activity.

Among the 11 amino acids, called non-essential, produced by the body:

• Glutamine which protects the digestive system by helping the liver to metabolize alcohol.
• Aspartate which is an energetic substance,
• Arginine stimulates blood circulation.
• Glycine is found in collagen,
• Tyrosine is at the origin of the synthesis of certain neurotransmitters such as adrenaline, dopamine, noradrenaline… these famous neurotransmitters which allow us to flee from danger as well as be in a good mood!

The best sources of amino acids

Essential amino acids are found in complete animal or plant protein sources such as:

• Poultry
• The fish
• The beef
• The eggs
• The pig
• Dairy products
• Soybeans
• Quinoa

• Hemp seeds
• Chia seeds
• Pumpkin seeds

The most practical and common sources of these amino acids are animal proteins such as meat, eggs, poultry and dairy products. In addition, animal proteins are absorbed more easily, they are complete. On the other hand, it is complicated for vegans, vegetarians or people with a plant-based diet to consume all the essential amino acids in their diet. The latter must be very varied to provide the body with especially these nine essential amino acids to function well. This often explains the need for supplementation.

How do you know if you are deficient in amino acids?

In case of lack of tone, cravings, muscle pain, weakening of hair, nails, skin but also water retention, it is likely that the intake of amino acids is insufficient. If you do not want to crack for animal proteins, some meal replacements or food supplements are vegetable proteins enriched with amino acids (in particular leucine, isoleucine and valine) and vitamin B12, do not hesitate to ask a naturopath, a nutritherapist, a dietician or your pharmacist for advice.

Is choosing all-vegetable better?

According to Angèle Ferreux Maeght, chef and naturopath, founder of La Ginguette d'Angèle and creator of the Instagram account @laginguettedangele, "There is no question of demonizing animal proteins, because when we can cook and consume with respect these proteins from animals raised with respect, in this case the approach is virtuous. However, it is important to remember that with 1000 liters of water, we produce only 18 grams of animal proteins while we produce almost ten times more plant proteins! It is necessary to have this ratio in mind to encourage consumers to eat more consciously, to significantly reduce their animal consumption and above all to realize that it can have harmful effects on their health. It is also by making plant-based food very attractive, by delicately playing with colours and flavours, by cleverly and in new ways combining fruits, flowers, legumes and cereals that I have fun in the kitchen, while showing that we can offer gourmet menus without a gram of animal protein!

For Alon, creator of the Instagram account @Alonimhotep , a fan of flexitarian cuisine and author of many recipes, recommends more plant-based proteins for several reasons. “The main reason that encourages me on a daily basis to no longer consume animal protein is the ecological issue. The whole process generated by the consumption of meat/fish represents a disaster for the environment. The overexploitation and global overconsumption of meat and fish are currently nonsense. The climate emergency does not allow us to continue like this. In France, on average, 25% of our carbon footprint is linked to our diet. Rethinking our diet is therefore a great opportunity. Animal welfare is also a factor that comes into the equation. Finally, having a community on social networks creates in me a feeling of having to set an example. We can talk about influence in the good sense of the term. Having discovered the richness of vegetarian/vegan cuisine on social media, I am delighted to be able to participate in changing the eating habits of even a few people each year. For the better. But there are so many criteria that come into play on health (quality of sleep, stress and many others) that I cannot attribute significant changes solely to diet. On the other hand, we know that plant proteins are healthier than animal proteins from intensive farming," concludes the young man.

Plants? Tips from the pros!

These two experts, each at the head of a nice community on social networks, have agreed to share their plant-based advice...

Chef and naturopath Angèle Ferreux Maeght, as sunny as she is inventive, has a few tips to help even the most carnivorous of carnivores win over to the cause of plant-based proteins. "I'm a fan of aquafaba, this chickpea water mousse that creates a texture similar to egg whites but... without egg whites!" And it works perfectly for making all desserts that initially use egg whites beaten into snow. Another tip from the chef: replace animal gelatin with plant-based gelatin from algae or with certain seeds such as chia, flax or psyllium. "And while I love mozzarella tomatoes, I like to replace this cheese with a homemade preparation made from cashew nuts soaked in water, mixed with psyllium to give it texture." After resting in a cool place, this ball serves as plant-based mozzarella. The latest 100% gourmet and guilt-free snub: the plant-based foie gras from La Guinguette d'Angèle. A blend of cashew nuts, chestnuts, mushroom broth, coconut oil, mixed and kept cool, gives a stunning result that is one of the great successes of the end-of-year celebrations at La Guinguette d'Angèle. "To really move from theory to practice and especially to establish new eating habits, I created a masterclass that lasts 21 days, the time needed for the body and mind to integrate new habits, new rituals. La Cure Végétale Gourmande d'Angèle with more than 40 healthy and vegan tips and recipes, the shopping list, the utensils needed to make the recipes, all in fun videos (€160, laguinguettedangele.com/masterclass-manger-sain).

Alon, for his part, illustrates his passion for a cuisine that is healthy, joyful and above all accessible to the greatest number with his recipe for pea gnocchi, ultra simple, economical and rich in vegetable proteins! A desire to use the reserves in the cupboards that dictated this recipe to him. "Take a can of peas, reduce them to a puree, add salt, then flour gradually and mix until you obtain the desired texture. Cut it into several pieces of dough and on a floured work surface, spread out as in the video to obtain sausages, then cut the gnocchi. Coat them well with flour so that they do not stick together. To cook, immerse them in boiling salted water for about 1 minute or until they rise to the surface. Finish cooking in an oiled or buttered frying pan to brown them, add the sauce and a little cooking water. “It’s a protein-packed, simple, delicious and cupboard-emptying recipe!” says Alon.

"In addition, I regularly have the opportunity to treat myself to dried beans, lentils and of course chickpeas, but my greatest discovery remains tofu. Hated by many, often without having tasted it (like me a few years ago!), tofu is a gold mine from a culinary point of view. There are many ways to enhance it and delight the biggest meat lovers we know!"

So adding 100% plant-based protein to your plate is also a treat.

This unique but complete meal is based on the idea that no food is forbidden as long as the pillars of living food are respected. A whole philosophy to offer the best to your body, accompanied by a few well-being reflexes to put in place on a daily basis.

We tend to think that eating on the go is not necessarily balanced and good for our health. And we have to admit that most of the time, it rhymes more with "junk food" and digestive problems than with healthy food. And yet, if we are to believe France Guillain, writer and author of the France Guillain method taught for over 25 years to athletes, it is possible to eat quickly and super well. All you need to do is treat yourself to a Miam-Ô-5, a single, perfectly balanced meal, ideal for not missing anything, while enjoying yourself without overdoing it.

Miam-Ô-5, a simple but balanced diet

According to France Guillain, the creator of this concept, regularly eating a Miam-Ô-5 or its sweet version, the Miam-Ô-fruit, and taking the time to chew it well, would be ideal for " receiving what is needed to produce brown fats that contain restorative stem cells that can migrate to the smallest corners of the body ", as she explains in one of her many books* on the subject.

These brown fats are therefore crucial for the health and balance of the body, but all this is only possible on condition " of not being in a state of chronic low inflammation, induced by industrial food with pesticides, dyes, food additives, cooking and sterilization of food, as well as a sedentary lifestyle (sitting or standing but static work in an enclosed space) and permanent wearing of clothes " specifies France Guillain.

This nutritional balance, according to the specialist, also requires managing stress every day, through different practices such as all kinds of sport, but also yoga and/or meditation, singing or music, outdoor walks and an active social life.

* Miam-Ô-5 Miam-Ô-Fruit 80 energizing, easy and inexpensive recipes from France and Aïmata Guillain (Éditions du Rocher, €15.90).

How to make a Miam-Ô-5?

The secret of this unique dish lies in the fact that it contains 5 types of food categories in a single container. But what makes it so original is that it can be renewed at will depending on what you have on hand. All you have to do is take a large bowl and pour the food into it in a very specific order. Here are the food categories to follow:

1. Vegetables at will.

Choose organic, fresh and seasonal. On the other hand, you can completely vary the textures presented: raw, barely seared, steamed or steam-roasted. This mixture is recommended for pleasure as much as for the work of the intestines.

2. Cereals.

They are ideal for providing energy to the body and, contrary to what one might believe, they do not make you fat if they are consumed in the right proportions (3 tablespoons per person per day).

Which ones to choose? Potatoes, whole grains and ideally all those that do not contain gluten, because they are easier to digest for the body.

3. Proteins of plant origin.

They are sources of fiber and in this sense, they facilitate digestion and boost metabolism. The advantage is that they are very varied: lentils, chickpeas, beans, sweet potatoes, cassava, chestnuts, plantains, beans...

The right amount? One tablespoon.

4. Proteins of animal origin.

If you can eat them every day, the ideal is to vary them so as not to eat too much meat. Prefer white meat (poultry) to red meat up to twice a week maximum and fish 3 times a week. You can also opt for cheese (ideally goat or sheep) twice a week. Finally, eggs are a safe bet, and can be eaten every day, except in the case of high cholesterol levels.

The right amount of protein? Count on about 30 to 50 grams per person, or the equivalent of a large tablespoon.

5. Vegetable oils.

Choose them preferably virgin, cold-pressed and organic, so as to get the most out of fat-soluble nutrients and active compounds (functional fatty acids and vitamins). The best noble oils? Those of walnut, flax, rapeseed and camelina, to be dosed at a rate of two tablespoons.

To add as an option:

• Algae: spirulina, sea beans, wakame, dulse…
• Wheat germ
• Sprouted seeds
• Lacto-fermented vegetables

Miam-Ô-fruits, the sweet version of an ultra-balanced dish

Do you have a sweet tooth rather than a savoury one? No problem, France Guillain has thought of everyone and has also developed a sweet version of her complete dish. Good news, it is not only enjoyed for breakfast, but at any meal and always as a single dish, where each ingredient must be mixed well to obtain a tasty overall mixture.

1. 1/2 banana

Mash it with a fork to reduce it to a puree.

2. Seasonal fruits

Choose at least 3 different ones, cut into pieces.

Ideally, avoid orange, grapefruit, watermelon and melon which are digested too quickly. As for dried fruits, on the contrary, they concentrate too much sugar and create insulin peaks.

2. Sesame and flax seed mixture

The correct dose is 2 level tablespoons of this mixture of crushed seeds.

3. Mixture of 3 oilseeds

You can think of the following seeds: pumpkin seeds, almonds, walnuts, hazelnuts, macadamia nuts, cashew nuts, Brazil nuts, pine nuts, hemp seeds… Add a level tablespoon of this mixture.

4. A lemon juice

Opt for freshly squeezed juice from an organic lemon. However, avoid bottled juice, which no longer has any vitamins or nutrients.

5. Vegetable oils.

For the fruity version, choose an oil that doesn't have too much taste like rapeseed. It will be perfect for providing a good dose of omega 3 without disturbing your taste buds.

To add as an option:

• Fresh pollen
• A drizzle of honey

It may seem complicated, but behind this name that sounds like onomatopoeia, lies a diet based on a good knowledge of metabolism and common sense.

The keto (or ketogenic) diet appeared in the 1920s. And not at all for reasons of weight, diabetes or any other nutritional reason.

A discovery due to chance!

Doctors at the time, seeking to alleviate the symptoms of epileptic children, made several attempts based more on intuition and logic than on specific studies. They first had them follow a period of fasting, which was inconclusive, before putting them on a sugar-free diet. Thus, over the years, the results were increasingly convincing, and the medical profession recognized a very clear improvement in 50 children subject to more than 200 seizures per month. At the end of a ketogenic diet, an alleviation of symptoms in more than 50% of the children was observed. Better still, after a year of the diet, approximately 30% of the children benefited from a reduction in the number of seizures of approximately 90%. To this day, the keto diet is still recommended for people suffering from epilepsy, but it is also increasingly offered to people with structurally high blood sugar or in the prevention of a large number of metabolic diseases but also cancers (cancer cells love glucose...). Further back in the history of nutrition, we find the work of Dr. Wilhelm Ebstein who in 1892 proposed a diet low in sugar and rich in good fats (no white sugar, bread or potatoes) because he had observed the presence of sugar in the urine of diabetics. Synthetic insulin would be discovered some 30 years later…

Keto = ketogenic

Eating according to the rules of the ketogenic diet simply means opting for a diet in which the amount of sugar has significantly melted. To go even further, "ketogenic" comes from the word "ketosis" which describes a metabolic state in which the body uses fat more as fuel rather than sugar. However, this state is the one we had originally, the muscles being naturally made to consume fatty acids as a priority. The brain, in a metabolism put on a "ketosis" diet, is capable of going from consuming 100% of the glucose present in the body to consuming 20% ​​of it. The whole history of the ketogenic diet comes from the observation of the blood sugar level. This being dependent on hormonal secretions capable on their own of raising or lowering blood sugar, especially after a meal that is a little too sweet. The match is between insulin and glucagon, two hormones secreted by the pancreas and whose functions oppose each other in a permanent quest for homeostasis, the perfect balance of all metabolic functions.

Concretely, what is keto?

A true diet in the strict sense of the term and… its application. By severely limiting the amount of sugar absorbed, the body is put into a state of ketosis and the presence of ketone bodies (acetoacetate, beta-hydroxybutyrate and acetone) produced by the liver can be observed. This measure comes from the fact that we have changed energy expenditure, a bit like switching from gasoline to electric. The same way of functioning but by powering the car with another fuel. Be careful, a healthy person who voluntarily puts themselves into a state of ketosis by following a keto diet has nothing in common with a diabetic person in a state of ketoacidosis whose amount of ketone bodies is unbalanced. To become a keto "practitioner", we ultimately follow common sense. 2.5 million years ago, man naturally followed a ketogenic diet by eating plants found at random during his harvests. He was just starting to eat animal proteins from hunting and fishing. Sugar had no place in his diet... and for good reason, in nature (a forest for example) there are hardly any sources of sugar, fruit crops having been imported by the colonists from the 16th century.

Keto, common sense!

It is therefore logical that to follow his instinctive, original and balanced diet, man seeks rather to get closer to the ketogenic trend. As specified by Nelly and Ulrich Génisson, authors of Bonjour Kéto published by Marabout, "For 60 years, we have been faced with hyper-choice which imposes a new constraint on us to survive: learning to make the right choices!" Faced with shelves ever richer in processed foods, enriched more than reason with salt, sugar and fat, with sometimes misleading nutritional claims, consumers are lost. And what if to find ourselves all we had to do was take a Clean Eating approach, by adopting the ketogenic diet? Why not, as it seems to be in affinity with our roots. "Common sense is to realize that we have gone too far, and sometimes take a step back to find a solid base that I summarize as what nature has planned for us " insists Ulrich Génisson.

Returning to nutritional ketosis means reconnecting with the fundamentals: raw, healthy foods made with good fats, the opposite of the diet of our modern societies where sugar reigns supreme, to the great displeasure of nutritionists and diabetologists. Small downside, before embarking on a keto diet, we take stock of our cholesterol, the good health of our liver and kidneys. Ketosis is a balance that must be achieved on healthy bases and always with the advice of your doctor.

The liver, a star organ in the elimination of waste in the body, is sometimes put to the test in the event of excess food, but also after heavy drug treatment or a change of season... Give it a good detox for many well-being and health benefits!

We don't always know it, but the liver alone performs nearly 500 vital functions every day, including eliminating waste that is useless to the body or harmful to the body, managing blood sugar, and controlling immune responses. So, everything we consume can help - or harm - this crucial organ and it is important to know how to pamper it by maintaining good liver function. This helps prevent the development of serious disorders such as non-alcoholic fatty liver disease (also known as "fatty liver disease"), which is an accumulation of fat cells in the liver, which can become the site of inflammation called hepatitis, or even cirrhosis. How can you take care of your liver and clean it properly when it is congested?

When should you cleanse your liver?

Whether it's a small one-off treatment or a big catch-up session, there are only good reasons to want to do yourself some good from a liver point of view. And in general, our liver gives us back. For it, which is often put to the test, there are many opportunities to make room:

• At the change of seasons in order to gain vitality and get off to a good start.
• After a vacation and/or party with too much alcohol.
• After a period rich in copious meals such as the end of year celebrations (foie gras, snails, dishes in sauce, Yule log, chocolate, etc.).

• Before a dietary rebalancing , in order to boost the draining effects of the diet.
• After pregnancy and/or breastfeeding: during pregnancy, the liver works more than usual. In fact, since the fetus' liver is not functional, the mother's liver must provide work for her own body, but also for that of the future child.
• After an illness and/or taking medication , in order to relieve the liver which has had to work harder to manage substances that are heavy for the body.

Cleansing your liver, what are the benefits?

The liver is part of the family of excretory organs. By acting as a filter, it eliminates the most harmful substances for the body so as not to alter it: alcohol, drug residues (hence the importance of respecting the doses prescribed by a doctor), trans fats and those consumed in excess. This organ is also responsible for the breakdown of carbohydrates, the production of glucose, the storage of nutrients and the production of bile. In short, its action is essential for good digestion and the absorption of the most important nutrients.

However, when the liver is overworked, it can become congested. The consequences are twofold: not only does it have difficulty managing its self-cleaning, but it also performs the functions for which it is there less well.

Giving it a little boost at certain key moments – by offering it draining breaks – is to ensure that it functions well in the long term. It is also the guarantee of a certain number of very beneficial effects for health and well-being:

• A clearer and brighter complexion,
• Less imperfections,

• Potentially fewer skin problems, such as atopy, for skin prone to them,
• Better digestion,
• Greater immunity,
• A boost of energy.

How to properly cleanse your liver?

There are several options available to us. Food supplements are a particularly suitable one, for those who want to get an effective boost over several weeks. They come in several forms: ampoules to dilute, powders, capsules, tablets, drinks. They all contain active ingredients and plants selected for their hepatoprotective and draining actions, ideal for optimizing the elimination of waste: artichoke, black radish, milk thistle, dandelion and desmodium. As for essential oils, the most suitable for cleaning and draining the liver, to be used alone or together are those of lovage root (1ml), lemon (2ml), rosemary (2ml), to be consumed diluted in vegetable oil such as olive oil, for up to 3 weeks.

In terms of diet, some ingredients are particularly interesting to consume: green vegetables with dark leaves (spinach, kale, Brussels sprouts, chard, broccoli, etc.), rich in vitamin K, which the liver needs to create blood clots. To do well on a daily basis - although deviations are totally permitted and essential to be fulfilled - you should focus on a diet that prioritizes proteins over carbohydrates, not drink alcohol in excess and enrich your diet with anti-inflammatory and highly antioxidant foods, so as not to make your liver work harder than it should.

For a one-day mini-diet, you can achieve good drainage with a mono diet. The idea here is to facilitate the work of the organs by consuming only one and the same food throughout the day. Thus, by not multiplying the information to be processed, the body has all the time to concentrate on what it wants to eliminate. For example, choose one of these foods: grapes, melon, apple, carrot, asparagus, rice, quinoa, etc.

Finally, more intense, juice cures, to be followed over several days, or even a week, are similar to a water fast. They consist of completely resting the digestive system, but also the emunctory organs by consuming only vegetable juices, as well as herbal teas. Enough to drain very effectively and allow the body to draw on its reserves to eliminate all the unwanted toxins that it could have stored. Very effective, these cures are however not carried out without the advice of a seasoned professional. In addition, they should not be carried out more than once or twice a year, otherwise the body will be put to the test too much.

Our tips for maintaining a healthy liver:

• Eat slowly and take the time to chew well between each bite.

• Drink between 1.5 and 2L (plain or flavored water, herbal tea, unsweetened tea).
• Limit carbonated drinks, sodas and fruit juices, alcohol, industrial sugars (including sweeteners), dairy products and highly processed foods.
• Consume fiber at each meal and ideally up to 35 grams per day (vegetables, fruits, whole grains, etc.).
• Preferably focus on a Mediterranean-style diet, rich in antioxidant foods, which reduce inflammation.
• Adopt the detoxifying dry body brushing technique on a daily basis, which eliminates dead skin, but also boosts the circulation of toxins.

• Listen to your body's reactions to detect possible intolerances and needs.