All posts in December 2014

  • HNY as in…

    Bonjour,

    2014… Wow! What a year! Filled with great food, new projects, and more importantly so many new fantastic clients, happy to live by my motto: Real Food + Pleasure = Health ®.

    Without you this would not have been possible! Thank you so much for your incredible support: more than 4,100 followers -passionate about health and delicious food- have now joined my Facebook page, while the number of subscribers to my weekly newsletter is growing by the minute. The success of my online program Bonjour Summer was also totally beyond expectations…  Yes, I absolutely loved 2014… 

    I wanted to do a 2014 wrap-up with some of my most popular articles that you might have missed out on. Read on for some interesting health tips and delicious recipes if you want to look and feel your healthiest you in 2015… 

    My Tour de France 2014

    From the south (Provence) to the west (Ile de Re and Brittany) via the Diner en Blanc in Paris, my annual trip to France proved to be one of the best, with many delicious recipes along the way.

    Part 1, click here / Part 2, click here

    My gluten-free month

    Even if I very rarely recommend a gluten-free diet to my clients (gluten-free doesn’t get along well with the French Paradox theory!) unless they are gluten sensitive or intolerant, I wanted to know if it would have any positive impact on my health and well-being.  A huge challenge for me as it meant I had to give up on bread… I honestly was in panic mode: no bread, really? Wait a minute, no bread? No bread at all?

    Part 1, click here / Part 2, click here / Part 3, click here

     

    The benefits of coffeecoffee yves

    Yes I confess, I AM ADDICTED. I’m addicted to coffee. And I’m not alone: 400,000,000,000 cups of coffee are drunk globally every year. I’m definitely not alone and I wanted to share with you the pros and cons of this delicious beverage. More here.

    I Love garlic

    ‘To be strong and kill all the bad bugs in your gut, eat garlic every day!’ used to say Marguerite, my great grandmother, popular healer and cook in the South West of France in the 1920s.Yes the humble garlic is a true super food but you have to follow a few rules to make the most of it. This article will not only show you how but also will give you a few French cuisine tips to beautifully transform each of your dishes. So easy, so healthy, so yummy.

    Food rules for a beautiful life

    “What should I eat?” is definitely the most frequently asked question I get from my private clients. One of the first advice I give them is to read Michael Pollan’s best-seller ‘Food Rules’. I usually hate rules as they are often bad for happiness. Not Michael’s tough. If there was only one nutrition book to read, it would be this one with no doubt. This article gives a selection of Michael’s beautiful rules – with my personal touch! – for a beautiful life.

    The Mediterranean diet makes you sexy

    The time-tested Mediterranean diet is finally making a huge come-back, offering a sensible alternative to many years of hard-core fads. If Penelope Cruz and so many other celebrities are big fans, so am I! It totally abides by the principle of the French Paradox and is very close to the traditional French diet (no surprise there, given The French Mediterranean coast extends up to 1,000km!). Read the article here.

     

    I hope you enjoyed this 2014 wrap up… The new year is already looking to be even bigger:

    • Next month I’ll be launching BONJOUR 2015, my new online program, directly inspired by last year BONJOUR SUMMER. More to come in the upcoming weeks.
    • I’ve increased the number of spots for one-to-one sessions during the week, before and after work to better suit your needs.
    • I’ll seriously work on my book project. Finally! 

    Happy New Year to you and your loved ones. Be 2015 your year, where you finally look and feel your healthiest you, while having a lot of pleasure along the way! Bonne Année!

    So HNY as in Happy New Year and… Healing Nutrition by Yves! 

    I can’t wait to see you next year!

    Yves

  • Relax with my calming tips.

    Bonjour,

    “I’m on holiday, it’s Christmas but I can’t chill out”. Sounds familiar? Well, you’re not alone: it is widely acknowledged that with all the joy the silly season offers, it also brings a high level of stress: Christmas shopping fever, cooking, cooking and cooking again, family tensions for some, loneliness for others, way too much alcohol, too much sugar, not enough sleep… Research even shows that it is one of the most draining periods of the year: without knowing it many of us are on the edge of burning out. Even though we are on holidays, we should be able to relax and wind down.

    So if you find chilling out challenging while we are at the height of the silly season, I hope you’ll love my calming tips tested by many of my clients to fully enjoy this precious and beautiful time of the year.  

    TIP 1: TAKE A NAP

    Napping is one of my favourite pleasures – in particular in summer, when it’s hot outside. In our workaholic society where you have to be ‘busy’, napping is often associated with laziness. Well, we need to think again. There is a lot of science showing that regular napping -as ancient societies used to practice it (and as they still do in very few countries like Spain)- is highly beneficial. A nap reduces the risk of heart attack, increases your productivity, restores alertness, boosts sensory perception – the perfect anti-burning out tool! – according to Dr. Sandra C. Mednick, author of Take a Nap, Change your Life. It’s however important to master the art of napping:

    nap

    TIP 2: CHOOSE AN ANTI-STRESS DIET.

    The objective here is to raise the level of serotonine and dopamine to boost your mood and help you relax. One of the keys is making sure your diet is rich in B VITAMINS responsible for conversion of amino acids into neurotransmitters to combat anxiety.  I encourage my clients to get their daily intake of B vitamins through (organic when possible) foods such as: full cream yogurt, liver, eggs, whole grains, mushrooms, raw seeds and nuts, cauliflower, citrus, legumes, leafy greens. However if including these foods in your daily diet is too challenging for you, B vitamins supplements can also help a lot. I would then recommend a high potency B complex, in the morning every day. If you’re interested, drop me a line below or directly to yves@nutritionbyyves.com.au and I’ll give you some advice.

    MAGNESIUM is also an essential mineral required for addressing stress. A deficiency in magnesium is directly linked to anxiety disorders. So overload your diet in foods super rich in magnesium such as leafy greens, whole grains, lentils, nuts (sesame seeds, Brazil nuts and almonds), avocados, full cream dairy, bananas and my favourite: dark chocolate – think 85%, organic, fair trade.

    TIP 3: MAGIC DEW, MY GREAT GRANDMOTHER’S ADVICE.

    As you know, my great grandmother Marguerite was a popular cook and health practitioner in the South West of France in the 1920s. And dew was in her “natural healing tool box”.

    Margurite's food rules

    My great grandmother Marguerite and her son Noel, my grand father in the 1920s.

    Did you know that dew is very good for your health and has a very calming, centring effect? High in ions and energy, it is very alkalising for the body… Exactly what we need during the silly season when we eat too much sugar and animal foods, drink too much alcohol, are exposed to a lot of chemicals and have a high level of stress! According to Asian traditions, it feeds the kidney meridian, essence of life. So take a walk in the morning dew as often as you can. It’s pure bliss.

    DEW

     

    It’s your turn… Share this article with your loved ones. Try one of these tips… NOW. And tell me how you feel.

    A little nap?

    Have a great, relaxing week.

     Yves

    PS. And if you missed them, 2 additional options with my other calming tips recently recently published in BODY+SOUL: MAGIC SAND:

    calming tip_12.14

    … And MAGIC SALT:

    article BodySoul

     

     

     

     

     

     

     

     

  • A French Paradox touch for Christmas

    Bonjour,

    Before talking about the joy and pleasure Christmas meals bring, I just wanted to share with you my latest contribution to Body+Soul published last Sunday – one of my calming tips that could help you relax and chill out during this crazy Christmas fever: 

    calming tip_12.14

    CHRISTMAS is one of the most important days in the French culinary tradition. 

    It’s the perfect opportunity for the French to express their love for fresh real food and worship pleasure as the cornerstone of their approach to life and food.

    The Christmas meal is pretty much the same on every single French table. As always in the French Paradox principles,  it is about quality before quantity: 

    • Appetizers served with Champagne
    • Entrees: oysters and/or foie gras
    • Main: dinde aux marrons (Turkey stuffed with chestnuts)
    • Sides: chestnuts, leafy greens
    • A plate of cheeses served with a HUGE green salad
    • Desserts: Buche de Noel (Christmas chocolate cake) 
    • Coffee (black)
    • Different great wines to match with each different dish

    Today I will focus on the entrees, certainly my favourite part of the meal! 

    oysters

    Oysters, crispy white wine, lemon, vinegar and shallots, butter and wholemeal bread… Heaven!

    Let’s talk about OYSTERS first!

    Mireille Guiliano -the author of French Women Don’t Get Fat, which led the way to promote the French positive attitude to food and lifeMerci Mireille!–  says it very well in her very last book Meet Paris Oyster: “Being France, pleasure is probably the main reason for the love of the French for this unlikely mollusk that, at first glance, looks rather intimidating . The sensuous delight of eating a raw oyster with its cool flesh and briny juice—the very essence of the sea—is an experience second to none, especially when shared with another person.

    And, as an added bonus, French women and men know that oysters are a nutritional powerhouse, with a huge dietary payoff for a minimum of calories. It’s one of the few foods you can eat more of, not less, as you age.
    Oysters are one of the most well-balanced foods out there, containing mostly lean protein, a small amount of carbohydrate in the form of glycogen, and a small amount of fat. They are rich sources of antioxidants and omega-3 fatty acids. Full of vitamins and minerals, they are an especially excellent source of vitamins A, B1, B2, B12, C and D. Four to five oysters also provide your daily recommended levels of iron, copper, zinc, iodine, magnesium, calcium, manganese, selenium and phosphorus—all for a handful of calories. These nutrients in oysters help protect against anemia, strengthen the immune system, maintain healthy teeth and bones, and more. Not to mention the beauty benefits. Those dark under-eye circles (if we’re getting enough sleep) can come from iron or vitamin B12 deficiencies. Hair loss, which many women suffer, is most often due to insufficiencies in iron, zinc or protein. The delicious solution: oysters.

    Throughout history, oysters have been rumored to be aphrodisiacs. While science hasn’t delivered compelling proof of this yet, I do know that an idea is a powerful stimulant. The hedonic experience of sharing oysters with your beloved, combined with a belief in their aphrodisiac power, may well stimulate the libido.”

    Meet Paris Oyster is an engaging exploration of the Parisian love affair with the world’s most sensuous shellfish – and the good life in general. Part cultural journey, part cookbook, and part slice-of-life play, Guiliano introduces readers to the appetites (gastronomic and otherwise) of Paris and its people. Mireille Guiliano shares information on where to find the best oysters around the world, their substantial nutritional value, the best wine pairings with oysters, and a dozen mouthwatering recipes that will have readers craving, buying, and preparing oysters, with confidence, for themselves and their loved ones.

    I’m sure you’ll love this new book by my favourite French Paradox pioneer.

    AND NOW… FOIE GRAS! If, like me, you love foie gras, here are a few rules to follow by the letter to enjoy it the right way!

    Foie gras served with salt, pepper and delicious bread...

    Foie gras served with salt, pepper and delicious bread…

    • The foie gras has to have been exposed to cold air at least 30 minutes before eating.
    • Take it out of its can or jar, put all the duck fat in a bowl and place the foie gras on a plate.
    • If it was not in the fridge before, put the foie gras in the fridge for 15 minutes.
    • Then take it out and leave it until its temperature gets close to 10 degrees (it takes between 10 to 20 minutes depending on the temperature on the day).
    • During all this process, don’t EVER slice the foie gras as oxygen would make it lose its beautiful pink colour and alter the taste and the texture.
    • Add some natural sea salt flakes, pepper. Nothing else.
    • To slice it perfectly (always just before serving), put the blade of the knife in warm water so the foie gras won’t ‘break’ into pieces.
    • Serve with the best organic wholemeal toasted bread from your local baker. Foie gras deserves the best bread! 
    • Never discard the duck fat. Use it to roast vegetables… Super healthy and to die for!

    Dessert wines used to be the wine of choice to accompany foie gras. These days, more and more people like it served with an excellent red or even with Champagne. Champagne goes definitely very well with this very delicate dish and with Christmas. For those who haven’t read it yet, find out more about my love for Champagne by simply clicking here.  Please enjoy with moderation.

    Now I would like to hear from you. What is your favourite Christmas dish? Any family recipe you would like to share? 

    Bon appetit and Joyeux Noel!

    Yves

    PS. If you haven’t subscribe to my FREE weekly nutrition tips yet, simply enter your first name and emial address in the blue banner at the bottom of the page. 

  • 10 Beautiful (Healthy) Gifts.

    Bonjour,

    Gifts for your kids, for your friends, for your partner, for your family… Christmas shopping can get absolutely crazy and puts a lot of pressure on many of us.

    What about you? What about your body, which is in great need of help and care during the festive season as we eat and drink way too much? Do you know that a single average Christmas meal has over 3,000 calories? If you think of all the functions and parties over the next few weeks, this is A LOT of calories!

    The organ to suffer the most is the liver, which is at the cornerstone of our health: its main function is to help our body cleanse itself and absorb nutrients by storing and detoxifying blood. In Asian traditions, it is called the General of your digestive system… And the last thing we want is the General not to be at his best:

    • The workload of the liver has increased dramatically over the last century: it is now responsible for eliminating medications, pesticides, herbicides, alcohol, air pollution, radiations and any of the other 40,000 chemicals brought into our lives since the 1940s. The incidence of weight issues has risen in parallel with our toxic chemical exposure and the modern Western diet.
    • As a result, if you don’t look after your liver health, it becomes dysfunctional, it slows your metabolism down and loses one of its important roles: helping you burn fat!

    So this week, I would like you to offer 10 healthy gifts to your body…

    First of all let’s look at 7 foods your liver absolutely love. Supercharge your diet with these foods high in antioxidants, omega-3, sulfur and vitamins and you’ll minimise the harm done by the crazy festive season diet:

    1. IMG_6002Grapefruit: it is one of the best aids for cleansing your liver and it helps it burn fat thanks to its high level of antioxidants and vitamin C. Add grapefuit everyday in your diet: breakfast, desserts, snacks. Very easy. No excuse :) 
    1. Turmeric: it is definitely a super food, which might help prevent cancer. It also protects the liver, helps it recover and produce new cells. Ideally use it fresh. However the powder version is very convenient. Simply add to all BBQ or sparkle over salads. 
    1. Garlic: you know I love garlic – just like Marguerite, my great grandmother who used to recommend having garlic at each meal. Simply click here to know everything about garlic. Garlic is critical to help the liver eliminate toxins. Its enzymes are activated by the its high sulfur amounts. Raw and super minced are the best options to make the most of its health properties.
    1. IMG_7740Leafy green vegetables: yes, I know, they seem to be on each of my must-have lists. One of the reasons (among many others) is that they help neutralise heavy metals that we ingest a lot when -like during the silly season- we eat a lot of sea food and fish. Leafy greens also help eliminate pesticides and other chemicals that heavily tax the liver. So I’ll say it again and in particular over the silly season, leafy green vegetables have to be on the top of your grocery shopping list. Huge green salads -as the French do at almost every lunch and dinner- are one of the best ways to get your daily intake of leafy greens. Alternatively and even if I’m not personally a big fan, have a green juice (or even better a green smoothie full of fibre) at least once a day. Coconut water + cucumber + spinach +mint + lemon + 1/2 fruit (banana, mango) + 1tsp of olive oil (to better assimilate the vitamins) will make a great smoothie. 
    1. Walnuts: one of Marguerite’s favourites too because of its numerous cleansing compounds. One or 2 handfuls a day is good. Think snacks, salads…
    1. Avocado: they are known to not only actively promote the liver’s detoxifying properties, but also protect it. Have one or two avocados a day, the amount you need to effectively promote liver health: breakfast, snacks, salads. Easy as!
    1. Green tea: rich in antioxidants, green tea protects the liver against toxic overload and helps flush toxins. Try and sip green tea throughout the day. Think home-made iced green tea: make 2 litres of green tea, add berries or lemons or fresh mint and ice. 

     

    photo (29)And now, for YOU – or your loved ones!- here are 3 very special healthy gifts from Healing Nutrition by Yves. I’m happy to offer:

    • 20% OFF on One-to-One Nutrition Coaching Session, if you book before 31/12/14

    Assessment session + one-hour second session.

    • 30% OFF on 2 or 3-Month One-to-One Coaching Plan, if you book before 31/12/14

    Assessment session + one-hour second session where I go through your program with you + Three (for the 2-month plan) or five (for the 3-month plan) one-hour follow-up sessions (every 2 weeks) + Kitchen audit + Resources (menu plans + recipes + tools) + Ongoing email support

    • 20% OFF on Bonjour 2015, if you book before 31/12/14My new 6-week online program, starting in February 2015.

    It’s good -and healthy!-  to be a bit selfish once in a while… So if you’re interested in any of these offers, simple click here and leave me a message and I’ll get back to you!

    Have a fantastic liver-friendly week!

    Yves

     

  • 3 beautiful things for your summer diet.

    Bonjour,

    SUMMER, SUMMER, SUMMER… At last! Days are longer, our skin gets browner, the ocean is warmer and people seem happier…

    There are also so many super yummy / super healthy things I love in summer… Beautiful things I would like to share with you, to definitely include in your summer diet .

    Here are the first 3… More to come soon!

     

    IMG_2010

    Coconut water, my summer drink of choice!

    1- COCONUT WATER

    I just had my first organic coconut water of the season and it felt so good! I know, coconut water isn’t exactly a part of the French Paradox nutrition concept but it is claimed to:

    • Aid weight loss
    • Aid circulation
    • Fight viruses and bacteria
    • Improve immune system
    • Manage blood pressure
    • Improve skin tone and elasticity
    • Prevent dandruff
    • Break down kidney stones
    • Settle nausea and vomiting
    • Kill intestinal worms
    • Prevent and cure urinary tract infections

    Coconut water is 99% fat-free and is rich in calcium, potassium and magnesium. It’s naturally low in sugar and also has zinc, selenium, iodine, sulfur, manganese, boron, molybdenum, ascorbic acid and B-group vitamins. It is said to be almost identical to human blood plasma.

    However all nutrition experts don’t agree and some even say coconut water doesn’t live up to all its health benefit claims.

    Well I am still a big fan and still await proper research and hard data proving I shouldn’t. Organic coconut water is one of the most refreshing, natural drinks that won’t do you any harm – and may even rejuvenate you…

    At least it is much better than energy drinks, so popular in particular in summer. If you still drink these nasty beverages, PLEASE read this article (click here).

     

    Zucchini flowers: hurry up, it's almost the end of the season!

    Zucchini flowers: hurry up, it’s almost the end of the season!

    2- ZUCCHINI FLOWERS

    Zucchini flowers can be found in abundance at local food markets. They are very delicate, can’t be kept more than 24h and are usually served stuffed with goat cheese and fried. This very traditional French recipe from the south of France is a lighter option and provides a very good balance of healthy fats, proteins and greens. Ideal for your summer diet and to impress your guests!

    Ingredients for 6

    18 zucchini flowers – 2 organic zucchini – 300g mince pasture-fed beef – 2 organic eggs – 1 garlic clove – half a bunch of parsley – 10 leaves of basil – 120g parmesan – 1/2 wholemeal baguette – 10cl extra virgin olive oil – 1 glass of full cream milk – 75cl home-made tomato coulis – organic salad rocket – sea salt

    Directions

    • Pre-heat the oven, 180°
    • In a bowl soak the bread in the milk 
    • Put half of the olive oil with the chopped garlic in a pan for 2 minutes
    • Add the meat and cook for 10 minutes max
    • In the meantime, steam the zucchinis
    • Drain the meat and keep the cooking juice
    • Drain the bread (discard the milk)
    • Chop the meat, parsley, basil and steamed zucchinis. Place in a bowl and add the bread, eggs, salt and parmesan. Mix well to combine. Don’t press the mixture too much
    • Add the cooking juice and mix again
    • Spoon the zucchini flowers and place them on a plate
    • Gently twist the ends to secure and if needed, push wood toothpicks through the petals to hold in place
    • Pour the remaining olive oil on the flowers and put in the oven for 15 minutes
    • Serve with a home-made tomato coulis and -you know me now!- (a huge) rocket salad.

     

    3- CLEOPATRA’S (and my) FAVOURITE

    Both Cleopatra and I can't resist!

    Both Cleopatra and I can’t resist!

    Cleopatra’s favourite fruits, figs are also believed to be the true forbidden fruit of the Garden of Eden by some historians.

    What we definitely know is that figs have a very strong healing power. One of the best sources of fiber and high in potassium, figs can help lower cholesterol, relieve constipation, reduce high blood pressure and drop the risk of heart attacks. The amount of fibre makes you feel less hungry, satisfies sugar craving hence promotes weight loss. However don’t over indulge as they are also quite high in sugar.

    Have you tried ‘les enroulés de figues’, one of my favourite entrees (or light dinner meals)? It is to die for yet very simple and easy to make. Take 4 big ripe figs (1 or 2 per person). Open the top and fill each fig with some organic ricotta cheese. Wrap the figs with prosciutto. Put in the oven at 150/180 degrees until the prosciutto is slightly cooked and roasted. Season with pepper and a drizzle of balsamic vinegar or even better of pomegranate molasses and extra virgin olive oil. I told you: to die for!

    Try this recipe today and let me know what you think!

    Bon appetit!

    Yves

    BSlogoPS. I could not resist sharing with you my last contribution to BODY + SOUL magazine in last week issue.  

    Did you know salt could heal? Have a look at the picture of the column below if you want to relax thanks to one of my great grandmother Marguerite’s secrets!

    My last contribution to Body + Soul (last week issue)

    My last contribution to Body + Soul (last week issue)