Why The French Tend Not To Be Obese

Not until recently have the French had a problem with obesity...fast food and changing lifestyles have contributed to this new phenomenon in France - obesity.  Traditionally, the French have enjoyed good health as a whole; eating everything, but just a bit of everything.  Unlike the huge portions we Americans like to see on our plates, the French serve up sensible portions consisting mostly of vegetables, a small portion of protein and few carbs.  Dinner is followed by a simple salad to cleanse the palate and the cheese following the meal is accompany the remaining wine in a person's glass...small bits of cheese with a proportionately slice of baguette.

Here's Your Healthy Tip of the Day:  Do as the French....small portions of everything.  You can enjoy pate', cheese, bread...whatever it is you like...just enjoy all your favorites in small portions.  My clinical assistant, Henry the Bear, is looking forward to our trip to France and excited to check out all the bistros.  As you can see here, he's bought himself some cool shades and a beret...I didn't want to hurt his feelings, but he looks more like a Banana Split than a Frenchie!

Seeds....Not Just For The Birds

Unless you have a digestive issue, seeds can be a great source of nutrients and protein...a tip for the vegans and vegetarians out there today.  Here's the skinny on some seeds that are suprisingly power-packed with good stuff:
Chia - not just a 'pet plant'.  Chia seeds contain manganese and calcium.  High in fiber, they are tasty when sprinkled over oatmeal, a salad or yogurt.
Pumpkin - full of zinc and magnesium...pretty cheap eats as well.
Hemp - 11 grams of protein in 1oz of hemp seeds.  Good to add into a fruit shake, protein shake or a great afternoon snack to boost the energy.
Sunflower - loaded with antioxidants.

Here's Your Healthy Tip of the Day:  Seeds can be a great source of vitamins, minerals and protein and contain good fats.  Added onto a salad, yogurt or as an afternoon snack, seeds can get you thru a mid-morning or afternoon energy dip.  But beware:  like any other food, if you eat too many, they can become fattening.

Eggs Are Superfood and Cheap Eats Too

This evening, I'm going to make a spinach cheddar quiche, accompanied by a wonderfully fresh green garden salad.  My brown eggs, garden greens and spinach are fresh from the farmer's market, a high quality sharp cheddar cheese and a homemade pate' brisee will make a beautiful meal.  The leftovers will be lunch for a few days...I can't wait!  Eggs are a very good source of protein and are very healthy for you.  One eggs is approximately 70 calories and only costs 20 cents each.  They are loaded with protein and are essential to brain health because they contain the vitamin, choline.  Eggs contain the anitoxidants lutein and zeaxanthin, both of which are really great for your eyes.

Here's Your Healthy Tip of the Day:  Eat the yolks! Most of the vitamin and minerals in eggs are stored in its yolks.  To maintain good cholesterol, don't eat more than 7 whole eggs a week.  Enjoy them poached with vegetables or salad, boil them and add them to salads and summer pasta salads for added protein.  If you can purchase organically raised eggs, you'll notice the taste is different...fresh and delicious.  And don't forget....duck eggs, quail eggs, goose eggs....they're all good for you!!

5 Simple Rules of Eating Well

1. Eat every 2-3 hours.  Small snacks.  Think 'grazing'.  Grazing on small snacks allows your body to burn more calories throughout the day.
2. Include lean (lowfat) protein in each meal and snack.  This applies to vegetarians as well. 
3. Include vegetables in each meal or snack.  If you just can't stand to eat them, then "Go Fro Greens" in your shakes, smoothies or mixed with water will suffice.
4. Save carb-heavy meals for after exercise.  Rice, potatoes, pasta are better processes within a 3 hour window post-exercise.
5. Include a good balance of healthy fat in your diet.  You need fat (fuel) to burn fat!!  But, GOOD FATS are key here.  Lean protein contains saturated fat  Mixed nuts, olives, and olive oil have monosaturated fats.
Flax seed oil and fish oil, contain polyunsaturated fats.
Here's Your Healthy TIp of the Day:  Variety is the Spice of Life!  Eat well, eat colorfully and if you're confused, contact me and I'll enroll you into my Wellness Program where you'll learn how easy it is to get fit and STAY FIT!