Chef Marie
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ARTICLES Healthy Approach To Weight Loss With Sensible Eating
To most Americans, weight loss is associated with extremes. In the last few years, I have seen many Americans eating small amount of tasteless unsatisfying foods, staying away from one food category, eating too much of another, substituting real food with shakes or food bars, or take a so call “miracle weight loss pill.” Cooking at home has lost its appeal and picking up convenience food has become the norm for many families. To top that, many people often engage in unhealthy eating habits by skipping meals, eating huge portions while going for the diet soda, or drinking a latte which often contains half of their entire daily caloric allowance, if not more. I also observed many people embarking in excessive exercise strategies that will eventually lead many of them to quit exercising altogether or to end up at the doctor’s office. Overall, it is not a pretty picture and, without a doubt in my mind, one of the reason for the health problems in this country. Here is a personal experience that convinced me of this. When I came to the United States 20 years ago, I was not over-weight, in great health, and loved food. Embracing the American lifestyle, I started to see my weight fluctuating and digestive problems arising. Before I know it, I gained 20 pounds, did not feel well overall, had serious allergies, and suddenly found food un-appealing and boring. Eventually my allergies got worse and almost killed me. At that point, I became obsessed with finding a solution and researched everything possible regarding my situation. Doctors did not help; I was misdiagnosed many times, and I was left pretty much on my own to figure this out. Nothing seemed to give me the answer, until I recently made a trip back to my home country and particularly the South of France. Within a few days of being there, I suddenly realized I was feeling pretty good. As a matter of fact, I even stopped taking my daily allergy pill. It finally dawned on me that I had become too Americanized (if I may say so) and had lost my French way of life and sensible eating. Determined to learn more about my sudden health improvement, I continued my research on healthy foods which lead me to the Mediterranean diet. Eventually I learned its advantages and also the health benefits of seeds, particularly flaxseed. To make my story short, I have regained my health, lost 18 pounds (so far!) with very few sacrifices, and love food again. The United States is a country I love and California is my home now. But for my family’s health sake, the Mediterranean way of life is what I embrace. So what are such amazing life’s secrets that everyone should consider to embrace? First, you must understand that the Mediterranean diet has been researched for years and studies have shown that people from countries such as France, Spain, Italy, and Greece live longer healthier lives. I visited all those countries many times and observe many interesting facts. One intriguing fact is that most people there are a lot thinner than in the U. S. Even taking into consideration the latest sudden rise of obesity, particularly among the youth, they are still a lot thinner. Such rise there is mainly due to the increase intake of convenience-processed foods and a more sedentary lifestyle, as a result of the computer age. Just like here, a major campaign has emerged to encourage parents to feed children fresh healthy wholesome foods. Returning to natural sources, traditional way of eating, and educating the public is already producing major results. One thing that also intrigued me was how people there view weight control and weight loss. Weight loss is generally viewed as a slight variation of their everyday weight control or lifestyle. Small sacrifices (cutting down on pastries, red meat, charcuteries, and bread) and eating food in moderation pretty much resume their weight loss philosophy. Exercising is encouraged and often done through walks, bike rides, swims, tennis games, playing soccer, or having a game of “la pétanque” (bocce ball) with friends. It is rather considered a social activity. Walking is part of everyday life. As in the U. S. right now, governments encourage people to eat a variety of food with moderation and based on the Mediterranean diet. The medical and scientific communities around the world have now many proofs substantiating special health benefits of such diet. Let’s explore a little history about the Mediterranean diet. More than half a century ago, the world health organization, composed of various doctors and scientists from around the world, started to study the health benefits of the Mediterranean diet. After World War II, Dr. Ancel Keys, a Minnesota University Physiologist joined with his wife and other researchers conducted extensive research in Europe. One of his major findings was the connection between saturated fat and heart disease. He was the first scientist who suggested that a diet containing plenty of fresh fish, vegetables, fruits, and olive oil may actually protect against heart disease. In the 1990, Dr. Walter Willett of Harvard University’s School of Public Health made a major presentation on the Mediterranean diet and got finally world-wide recognition for its various health benefits. However, it is only recently that scientists have been able to explain the real reasons behind the benefits of such diet. The discovery of our DNA interaction with fatty acids and new molecules, called nutraceuticals, are the main reason for such new amazing findings. As of today, numerous published studies have shown the protective effect of such diet particularly on heart disease, arthritis, Alzheimer’s disease, and even cancer. Specific foods have also shown to promote weight loss, brain health, and anti-inflammatory properties. Fresh natural and flavorful ingredients (organic preferably) such as fish rich in Omega-3, poultry, eggs, dairy products (low-fat preferably), beans, grains, vegetables, fresh herbs, spices, fruits, nuts, and olive oil are highly emphasized in the Mediterranean diet. Now let’s not forget about the French Paradox where moderate consumption of red wine is believed to be the reason for the lower rate of heart disease in that country despite a rich diet in certain regions of France. Clinical researches around the world are done right now on resveratrol, an enzyme found in seeds and skin of red grapes which is believed to be a major defense mechanism against many diseases associated with aging. For some, resveratrol is even thought as the possible fountain of youth! Though balanced nutrition through fresh wholesome foods and wine play an important role in the health of the Mediterranean people; scientists also recognized that their lifestyle influence their overall health as well. How they view food and its role in their life is an important factor. People arrange their lives around their meals. Taking time to sit down for a meal is part of the culture and is believed to contribute to better digestion and health. A light breakfast may takes about 15 to 20 minutes and the average lunch or dinner meals takes about 30 minutes to an hour. It may be up to 2 hours over the week-end when entertaining family or friends. Often during lunch and dinner, conversation and laughter are rampid helping releasing stress which we know contributes to weight gain and health problems. Just those simple meals rituals are a major difference, where too often, a meal is grabbed on the run in the United States. Every day, people will spend time in the kitchen using quick and easy recipes to feed their family, as they know how important it is to maintain such healthy habits. Children are often involved in the whole process, including setting up the table and learning table manners. Parents want to insure that those traditions are passed to the next generation. Such education is considered as important as what they learn in school. The prepared meals are served to both children and adults. There is no different menu, instead just smaller portion for children. If anyone complains he or she does not like something, no substitute is offered. This is the way it is. Nutrition is more important than what you like and eventually children learn to appreciate a variety of food. Kids might argue at first or even refuse to eat something on their plate, but parents don’t give in. The child may go to bed without eating much, but the truth of it is, parents know they will not go hungry for too long! In most cases, they eventually end up eating the food that they once rejected. Parents would tell you “A little discipline never hurt and forms character.” Like anywhere else, everyone prefers certain foods over others, but nutrition has to be kept in balance. Through such process, kids learn to taste a variety of foods which contribute to the development of their palate. It is also part of learning sensible eating and parents use such strategies on a daily basis. Feeding babies is the exception. We all know they cannot consume regular food until they reach a certain age. They will be introduced to a variety of foods through purées and eventually small pieces of real food. Educating children’s taste buds is part of the early development stage. Feeding your baby is often done earlier than family meal time, mainly for the purpose of being able to concentrate on properly feeding your baby. But it is also for the feeder to be able to relax and enjoy his or her own meal quietly. Another major difference I observe is snacking between meals. Most doctors or nutritionist there will tell you to avoid snacking between meals, as it does contribute to weight gain. Generally only kids get a snack in the afternoon, as they need it for nourishment until dinner is served often later than 7:00 pm. Most adults will avoid snacking, but often consume a drink such as a small bottle of water, an expresso (not a huge cup with lots of cream or whipped cream) or a cup of tea. On special occasion, such as for a tea party, it is appropriate to indulge in small amount of food, but will be taken into consideration when dinner time comes. In the summer time, they may occasionally indulge in a small ice cream or gelato, generally a lot smaller scoop than in the U. S. There is also no late night snack. Even diabetics break down their meals into smaller sizes to control their blood sugar. They don’t snack; they follow a slightly different meal ritual. Then come some of the biggest noticeable differences I observed between their culture and the America culture. First, when entertaining, meals rituals are maintained. No one has food lying around all day long, even when a buffet is set. No one watches a football game while snacking or eating a meal. You either pay attention to the game or to food. You cannot do both well at the same time nor is it good for your digestion. This might be why people often over-eat during such parties in the U. S., as they don’t really pay attention nor realize how much food they are putting in their mouth while doing something else. This will bring us to the second difference: portion control and moderation. The portions served are about half the amount served in the U. S. Eating less is a major factor in good health and, following such concept alone, would probably reduce the obesity problems in the U. S. When it comes to eating, moderation has been exercised for generations and continues to be passed onto the next generation. Everyone knows that some foods are good for you and, those which are not so good, should not be abused. When needed, they will stay away from certain food or just have a small amount on occasion. Will-power is important and is taught from a very young age. It is nurtured by occasionally practicing avoiding certain foods. Then the reward is to be able to enjoy such foods on occasion and without guilt. Consequently, no food is banned from their diet. Interesting enough, most people won’t tell you they are on a diet. They will rather tell you “I am watching what I eat.” The focus is not on good or bad food, but moderation. Everyone understands that, from time to time, small sacrifices are necessary for your health’s sake. Finally, shopping and cooking with fresh ingredients is done daily. It is viewed as an opportunity to take a nice walk and socialize with the locals no matter what the weather may be. Shopping, cooking, and eating are viewed as a pleasure of the senses. “Aromas induce the appetite and exult the senses” they would tell you. While talking and selecting various fruits and vegetables at a Saint-Tropez outdoor market, the merchant told me this sentence that I never forgot: “Feed your heart and soul with these nature’s beauties, your body will thank you by rewarding you with good health!” Indeed, it is easy to feed your soul by selecting food that makes you feel good, but doing so for your heart sake is another. Such philosophy has changed the way I looked at food forever. I highly recommend you think about it for a moment. Maybe next time you shop for food, you will think if it will benefit your “heart and soul” before you pay for it. And don’t forget that no one can feed their heart and soul by depravation. So do, once in a while, give yourself a break! To end this article, I will briefly highlight the basic principles of my “Healthy Approach to Weight Loss through Sensible Eating”:
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