All posts in February 2015

  • Stay motivated to lose weight.

    Are you your main competition to stay motivated to lose weight?

    Bonjour,

    How badly do you want to look and feel amazing, have abundant energy, eliminate fatigue, lose weight, and live a long and youthful life?

    Yes, changing your diet to lose weight, gain energy or simply feel better is ALWAYS challenging. A wealth of research (confirmed by years of experience with my clients) show you will succeed if you know how badly you want this and the reasons why it seems so difficult for you.

    Could it be a fear of change, a lack of support, or perhaps low motivation? A combination of all three? More? Whatever the reason, there is no simple answer. Sometimes, you need to ask the right questions to find the answer.

    FIRST OF ALL, HERE IS A LIST OF THE 10 KEY QUESTIONS to help you uncover what’s needed to reclaim your health and stay motivated to lose weight.

    1. What are the reasons behind your desire to lose weight?
    2. What will be the consequences to your life and health if you don’t lose weight?
    3. What do you believe is a healthy rate of weight loss and is it realistic?
    4. Are you interested in quick results only or are you ready to be patient?
    5. Is this a good time in your life right now to make changes to your lifestyle?
    6. Are other people supportive of your efforts to lose weight?
    7. What events/circumstances or people are most likely to make you fall off your healthy lifestyle plan? Are they the same that made you fall off the last time you tried to have a healthier life?
    8. Are you ready to challenge what you know about nutrition?
    9. How reliant are you on processed, packaged and take-away foods?
    10. What are 3 things you think you need to begin doing to lose weight? Can you do it?

    The more honestly you answer these questions, the clearer your personal answer to weight loss will be. You’ll be then in a good position to start your life-changing journey to better health.

    Have this image as a screen saver to stay motivated to lose weight!

    TO KEEP THE MOMENTUM GOING, in addition to the critical support of your nutrition coach (wink, wink!), these 3 tools will be very useful to reach your goals:

    1. Begin a journal to track your progress as you move through this program. Note how you feel throughout your day. When do you get hungry? When do you eat, and what do you eat? What emotions do you experience before, during, and after you eat? Write down whatever you can to give yourself greater insight as you move forward in your journey.
    1. Before beginning the plan take a “before” photo and any appropriate measurements and/or indicators if you wish. This will give you another means of comparison as you move through your plan. It’s easy to forget just how far you’ve come, so this gentle reminder may give you powerful leverage to reach your goals.
    1. Write down 3 important goals that you need to achieve and why you need to achieve them. Have the goals visible and read them aloud at least once per day. I would recommend you write them down as if they’ve already been attained.

    Never forget what you will get from your nutrition program:

    •       Greater productivity at work or in your business

    •       Greater physical performance and quicker recovery

    •       Healthy, long-term and sustained weight loss

    •       Healthier skin, hair, and nails – you will have a glow!

    •       Dramatically improved energy

    •       More motivation

    •       Less fear and more willingness to take challenges head-on

    •       Improved ability to prevent sickness and disease

    •       Increased chance of prolonging your life while living in great health

    And much, much, much more…

    FINALLY FOR MANY PEOPLE, WHETHER THEY WANT TO MAKE A SMALL CHANGE OR RECLAIM THEIR HEALTH, THE ANSWER IS VERY SIMPLE: DON’T DO IT ALONE.  Research shows they will dramatically increase their success at making consistently better day-to-day choices if they have support. (by the way, BONJOUR 2015 is exactly about offering this critical support. It’s still time to join as we have just started week one, the preparation week!).

    As usual I would like you to take action NOW.

    •    Go back to the 10 questions and answer them to know how badly you want this.
    •    Leave a comment below.
    •    Share this blog post with your loved ones.

    Stay motivated and talk to you next week!

    Yves

  • 8 easy tips to eat less salt.

    Bonjour

    Let me get this right first!  Salt is not necessarily “bad” for you. Eating too much of the BAD salt IS the issue! Real salt is actually good, brings minerals and beneficial trace elements and is essential to reveal the best flavours in many dishes.

    My 2 favourite salts

    My 2 favourite salts… What is yours?

    It is however critical to watch our salt consumption… These days we basically eat up to eight times more salt than we physiologically need and in most cases it’s BAD salt. Excess of salt is linked to cardiovascular diseases, stomach cancer, ageing, asthma and weight gain. I’ve seen many of my clients feeling much better, much lighter and looking much younger as soon as they finally cut their salt consumption drastically.

    Cutting down salt proves to be quite challenging as salt is literally everywhere: food in restaurants and take-aways are very high in salt as it is used to enhance flavours (including in desserts) and… to make you hungry! Processed foods are also uber high in salt, as salt is used to preserve longer… while making you addictive to these foods!

    I’m a big fan of salt. Well, REAL salt. Salt (the real one) has always been key in the French traditional diet. The French business of gourmet salt is now booming. As Marguerite my great grandmother, my inspiration, used to say to her clients: “A bit of salt puts joy in your life, too much of it will take you to the cemetery.”   So here are 8 tips to finally eat less salt easily while still having a lot of pleasure:

    DITCH THE WHITE DEVIL

    Ditch the basic white table salt: it’s a highly processed product and the good things -minerals and trace elements- have all been taken away. You are left with sodium chloride only, the nasty you want to avoid at all cost. So refined table salt is a big NO-NO. Please go to the kitchen now … Yes now. And ditch it. Yes in the bin… NOW!

    EAT REAL SALT

    Instead of table salt, only use real salt, which is super rich in minerals and contains up to 80 different trace elements: natural sea (or lake) salt,  often harvested by hand with no process of the original product. You’ll find many choices of very good local natural salts in health food stores. It might be a bit pricey but a bag will last you for weeks/months and won’t be detrimental to your health -if used in moderation. I get mine from the Ile de Re, a tiny island on the French Atlantic coast where I have been spending all my summers since I’m a kid. Fleur de sel (the top layer of salt harvested by hand) is the Ile de Re salt of choice. This wonderful island also offers a fantastic salt called Sel Fou (it means “Crazy Salt”): it is a mix of natural sea salt and pepper, thyme, and many other spices. One Sel Fou is for seasoning meat, one is for seafood and another one for salads – all very delicious. They are very low in sodium, super rich in flavours and good things and help you make the best dishes!

    Fleur de Sel and 2 types of Sel Fou from the Ile de Re,

    Fleur de Sel and 2 types of Sel Fou from the Ile de Re.

    COOK, COOK, COOK

    Your kitchen is where you can heal and reclaim your health for good. In your kitchen you are 100% in control: you know exactly how much salt you put in your dishes… which is not the case when you are at a restaurant or when you eat processed foods. So cooking is how you start your journey to less salt and better health!

    It doesn’t have to be complicated. No need to be a chef! In BONJOUR 2015 my online program which starts next Wednesday, I share super easy, super quick, super delicious recipes (desserts included!) and menu plans every week. Feeling great has never been so easy – and delicious! More HERE.

    READ THE LABEL

    As most processed or packaged foods have a lot of salt -even if you can’t taste it!- it is important to read labels. Look at how much sodium the products contain. It is recommended to eat 1,600 mg/day maximum to prevent cardiovascular diseases and promote weight loss and to avoid going over 2,300 mg/day if you don’t want to damage your health. The amount per serve and per 100g of each product will help you figure out how much sodium you eat per day.

    NO SALT ON THE TABLE

    Margurite's food rules

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

    It’s one of Marguerite my great grandmother’s tips. It’s simple and it works. Once your meal is served, don’t put salt on the table, it will help you avoid adding extra salt. Same thing when dinning out. Don’t add salt as your food is likely to be super salted already. In BONJOUR 2015, I share many other Marguerite’s secrets. It’s still time to book your spot HERE. We all start next Wednesday. By the way, have you watched the video yet?

    HERBS, HERBS, HERBS

    Use fresh or dried herbs as often as possible. Basil, coriander, parsley, dill, mint, thyme will bring so much flavour that you won’t need that much salt. They will also help you alkalise your diet, bring antioxidants, fibre and vitamins.

    SPICE IT UP!

    Spices just like fresh herbs are the smartest way to reduce your salt consumption. Pepper, cumin, ginger… the choice is endless. They will also help strengthen your immune system, boost your metabolism and make the most humble dish taste amazing. For instance start by adding much more pepper and you’ll see your salt craving decrease very quickly.

    CUT IT DOWN

    Be aware of the foods very rich in salt and see if you consume too much of them: chips, biscuits, processed soups, cereals, bread, cheeses…

     

    Remember – it’s not about eliminating salt from your diet but simply eating REAL SALT ONLY and NOT TOO MUCH… so you can “put joy in your life”, just like Marguerite.

    Have a great week – full of joy!

    Au revoir.

    Yves

  • The ONE food you need.

    Bonjour,

    You have the best diet, you know what to eat, where to buy the best food, you follow the best nutrition experts… but still you don’t feel and look your best: your energy level is low, you’re sluggish, you sometimes feel bloated and you just can’t get rid of these few stubborn kilos… 

    What’s the solution? Should you follow a hard-core diet, go on a green juices cleanse or spend top $ on the latest supplements? Look no further: the one food group you absolutely need is certainly missing in your diet. Without it even if your diet is the best, you can’t absorb nutrients properly and your digestive system can’t work at its best.

    Fizzy, refreshing, living, healing and DELICIOUS!

    Fizzy, refreshing, living, healing and DELICIOUS drink!

    I’m talking about fermented foods, which have completely disappeared from our modern diet even though they were central to traditional diets all over the world: “So many traditional societies valued fermented foods for their health promoting properties and insisted on giving them to the sick, the aged and nursing mothers”, says Sally Fallon, the founder of the Weston A. Price Foundation, one of the most progressive nutrition education organisations.

    Our bacteria-phobic society made us forget that good bacteria are critical to our health. Fortunately while recent research confirms that our health starts in our gut, fermented foods are finally back and strong on the nutrition map and start appearing again on most gourmets, gourmands and foodies tables.

    I extensively cover the critical topic of fermented foods and gut health in week 3 of my new online program BONJOUR 2015 (to know more and watch the intro video CLICK HERE). I show how you can easily get your daily dose of good bacteria with some delicious foods, while avoiding marketing and fad traps related to this billion dollar industry. You’ll be surprised: there are many delicious options to choose from.

    Today I would like to focus on one of these foods: perfect for the warm weather, refreshing, fizzy, super easy and absolutely d.e.l.i.c.i.o.u.s. And no, it’s not French. It’s an ancient, healthy, healing living drink with antioxidants and B vitamins… It’s called kombucha and it has recently exploded on the market.

    • I'm hooked!

      I’m hooked!

      If you haven’t tried it yet, kombucha tastes like light cider. Delicious, crisp cider – without the sugar! The amount of sugar is less than 3 or 2g per 100ml making it very low in sugar (for weight loss and your general health, you always should eat food with less than 3g/100ml). Very small amounts of caffeine remain (10 times less than in coffee) while the alcohol amount is no more than 1%.

    • It is a naturally energising, detoxifying and alkalising drink produced by fermentation of green and black tea and raw cane sugar (more about why alkalising your diet is so important in week 2 of BONJOUR 2015). A culture of bacteria and yeast converts the sugar into a range of organic acids resulting in a superb brew that has been drunk for centuries in Eastern Europe, Russia, China and Japan.
    • It’s super powerful. It’s a true probiotic and for some of my clients it has changed their lives. If you don’t have any fermented foods in your current diet, please don’t overdo kombucha: your digestive system needs to adjust. One small shot at each meal or one small glass daily will be enough. Then you can slowly increase the quantity (just like I did this summer, and I feel fantastic!). With moderation like most of good things: remember, it’s super powerful!
    • One word of precaution: kombucha needs to be raw and unpasteurised otherwise the good bacteria will be killed and you’ll end up with a fizzy drink with NO health benefits.
    • You can brew your own by buying a culture starter. Some healthy food stores also sell take away kombucha and you can then have your bottles refilled there. Or as I do, you can find bottled kombucha in most health store. Many local brands in New Zealand and Australia have appeared on the shelves recently. Try different brands as the taste may vary a lot. Opt for reputable brands: organic and unpasteurised (However to be safe, children, pregnant women and those with compromised immune systems should drink only the pasteurised kind). I’m hooked to the bottled Remedy kombucha. I drink a liter over a week. A small glass every day and a huge glass when I’m super thirsty after the beach. Bliss.
    Want to live by my motto? Easy as!

    Want to live by my motto? Easy as!

    Kombucha is the perfect example of my motto: Real Food + Pleasure = Health. A motto that makes 60 million of French one of the slimmest and healthiest countries on the planet. Remember, this very enjoyable lifestyle could easily be yours with my online 40-day program BONJOUR 2015. If you’re interested, be quick, we all start on 25 February (CLICK HERE TO KNOW MORE). You can also contact me directly here: yves@nutritionbyyves.com.au. I’ll be happy to answer ALL your burning questions and call you if you prefer.

     

    So now, take a seat back, relax and sip your kombucha… And tell me what you think. Are you addicted?

    Talk to you next week.

    Au revoir.

    Yves