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Recipes, nutritional facts, and health. Always ask to a qualified nutrition professional for guidance!

Antioxidants

Posted on by Carolina C Simon

Antioxidants

Science began to better understand the importance of antioxidants in 1990 when scientists discovered that free radicals were involved in the early stages of atherosclerosis, cancer and other chronic conditions.

Some studies have shown that people with a low intake of fruits and vegetables rich in antioxidants were at greater risk of developing these chronic conditions when compared to people with a good intake of these substances.

A very important detail: supplementation does not have t... Read more

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How to make your child eat better?

Posted on by Carolina Simon

How to make your child eat better?

Follow the tips to try to introduce a healthy routine for your children:

Involve the child in the preparation
Ask the children to help you prepare your meal. Always taking care, ask them to wash, separate, mix, cut (for the bigger ones) the food. They feel useful and feel like tasting the food they have prepared themselves;

Create colourful dishes
To create colourful dishes, parents can mix beets, cabbage, carrots, squash, chayote, cucumbers, tomatoes, corn, peas, etc. It is important... Read more

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Ate a lot over the weekend? Tips to get back to routine

Posted on by Carolina Capellari Simon

Ate a lot over the weekend? Tips to get back to routine

Monday is the official day of the diet and we know that a lot of people overdo it and get desperate to get back to their routine. The ideal is to establish long-term changes and improve your relationship with food so as not to get into this instability and always overdo it on weekends.

Reinforce these habits during the week and on weekends:

Eat fruits and vegetables
these foods are rich in fibre, vitamins, minerals and have a high nutritional density (many nutrients and fewer calories ... Read more

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Food and Behaviour

Posted on by Carolina Capellari Simon

Food and Behaviour

Today the science of nutrition is more linked to the study of human behaviour, which takes into account the feelings and reasons why it is so difficult to maintain a balanced diet. Dealing with changing eating habits is a complex process that involves behaviour, frustrations and small victories.
The question is, what path are you tracing to get there? Have you ever wondered about the methods you are using? The most used method is the restrictive diet or any "strategy" disguised as revolution... Read more

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Back to basics

Posted on by Carolina Capellari Simon

Back to basics

Does the challenge of being healthy sometimes seem so difficult that you don't know where to start?
This year I set out to eat more fruits, more varieties. My consumption of vegetables has always been good but I sinned monotonously in relation to fruits, always the same. Even for us nutritionists, it is challenging to maintain a 100% balanced diet every day, so we need to be vigilant!

Many people focus on radical changes, cutting out many food groups, but most of the time they forget the ... Read more

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Keto Diet

Posted on by Carolina Capellari Simon

Keto Diet

The ketogenic diet is among the most requested when I attend my patients in the office today. Usually the patient already comes with a pre-formed idea, based on internet articles and recommendations from celebrities and the like. Nowadays we have a lot of media influence and it is the role of the serious professional to expose the data based on scientific studies to help the population to make their choices better.

What is it and how does the diet work?
This diet imposes a drastic reducti... Read more

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Hunger and weight loss

Posted on by Carolina Capellari Simon Nutritionits

Hunger and weight loss

Excessive hunger is one of the most reported difficulties in consultation, and one of the biggest challenges in the weight loss process.
Eating less calories than we expend is one of the necessary points when our goal is to lose weight. The math is simple, but that doesn't mean you must suffer from hunger.
Feeling more hungry in the first third and fourth days of a food re-education is normal, (especially if you have not had control of your diet before), but persistent hunger for weeks is a... Read more

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Hormones and diet

Posted on by Carolina Capellari Simon Nutritionist

Hormones and diet

Hormones control bodily functions, such as growth, metabolism, appetite, fertility and behaviour. Hormonal imbalances can be caused by many factors, including body weight, genetics, medical history, diet, stress levels and exposure to environmental toxins. The symptoms of an imbalance can vary depending on which glands and hormones are affected, but common symptoms include: unexplained weight loss or gain, problems sleeping, fatigue, changes in libido and infertility.

Hormones constantly s... Read more

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Vitamin D deficiency

Posted on by Carolina Capellari Simon

Vitamin D deficiency

Do you feel tired, unwell and depressed?
All of these symptoms can be directly related to vitamin D deficiency! Here in the UK, vitamin D replacement seems to be almost normal and taking vitamin D on your own may seem like a good option, but there are some details you need to understand.
Vitamin D is a fat-soluble vitamin, this means that to be absorbed it needs fat and I often see patients taking supplementation, but ingesting insufficient amounts of other important nutrients, such as fat ... Read more

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Supplements

Posted on by Carolina Capellari Simon

Supplements

Nowadays I see many patients, practitioners of physical activity and athletes taking supplementation. The question is: do you know if these supplements are really working or are they proven effective?
As the name says, food supplements serve to supplement or complement, when necessary, the food that in theory should be balanced. However, there is no point in consuming supplements in excess to obtain results or to "prevent" diseases, if your diet is up to date.
For you to have an idea, the f... Read more

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What should I eat at night?

Posted on by Carolina Capellari Simon

What should I eat at night?

Here are 4 tips that can help you choose the foods you should eat at night without damaging your health and goals:

1 - Salad, vegetables and many green leaves: they can be accompanied by extra virgin olive oil (don't overdo it), you can also use apple cider vinegar. Tip: steam vegetables to avoid loss of nutrients and do not overcook!

2 - Omelet is also a great option! You can add different vegetables and leafy vegetables, broccoli, asparagus, spinach, the more the better;

3 - Grille... Read more

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Home office and diet

Posted on by Carolina Simon

Home office and diet

If you are one of the millions who are now working from home due to the coronavirus, you will probably feel that anxiety and boredom may start knocking on your door, therefore this may include a few extra meals or snacks in your routine.

Here are some tips to avoid this lack of control:
1- Eat with mindful eating: our brain constantly says that we deserve a gift, but our mentality has to change. We become irrational eaters instead of conscious eaters. Mindfulness - which involves being ac... Read more

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Veganism and vegetarianism

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Veganism and vegetarianism

Veganism has gained many followers worldwide, which in my view is incredible from an environmental and ethical point of view, but it is always necessary to warn people about the adequacy in terms of nutrient consumption.
Most people decide to be vegetarian to avoid the death of animals, which they consider to be unnecessary, but there are also those who choose this type of food due to health problems, religious or spiritual beliefs, among others. It is important to note that being vegetarian... Read more

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Child Nutrition and behaviour

Posted on by Carolina Capellari Simon

Child Nutrition and behaviour

Today I will talk about a subject that is part of my work routine and I always want to disseminate as a professional and human being. It is impossible to talk about child nutrition without touching this fundamental point that is behaviour.
The eating behaviour has gained attention in the last years, due to the breaking of taboos in talking about eating disorders (bulimia, anorexia, binge eating are good examples).
Children are influenced by the environment in which they live and when that e... Read more

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Kefir and gut biome

Posted on by Carolina Capellari Simon

Kefir and gut biome

Understanding the intestinal microbiome (good intestinal bacteria) is the future of nutrition and the target of many recent and surprising studies. An unbalanced microbiome can interfere with the production of neurotransmitter hormones in the intestine (the intestine produces 90% of the serotonin used by the body), reduces the production of vitamins and participates in the secretion of hormones that regulate sugar and hunger.
To improve the microbiome it is important that we start including ... Read more

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How to identify types of hunger?

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How to identify types of hunger?

Did you know that we have several types of hunger? This text is based on Mindful Eating expert Jan Chozen Bays.

These are examples:

• Emotional Hunger: it is the hunger created by our emotional states. Loneliness, sadness, frustration, anger, boredom, restriction of pleasure, and even joy. Food is connected to our emotional states since we were born. It is in this hunger for: “I'm going to eat the chocolate cake because I deserve it”, that is, it comes from our need to fill the holes in... Read more

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