Cleansing

  • Detox, yes or no? 2/2

    Bonjour,

    Last time we looked at what a detox is and how long you should do it for. Today, let’s look at what a detox day could look like: 3 options, from a deep cleanse through a more gentle way to a holistic approach. Very importantly we will also look at whether it is for you and if it can be dangerous for your health. read more
  • Detox, yes or no? (1/2)

    Bonjour,

    Detox or not detox? Well, with the beach season coming soon and after winter left us with a few more kilos on our thighs, some of you are seriously thinking of doing a spring detox… All the celebrities do one, they lose weight and look great, so… why read more

  • What are negative calorie foods?

    Bonjour,

    Sacre Bleu! Negative calorie foods? How is that even possible? I agree, the very notion of negative calorie foods is quite surprising and intriguing to say the least: how come a calorie can be ‘negative’?

    read more

  • Good health starts with gut health.

    Bonjour,

    Constantly tired? Bloated? Heavy? Often sick? What if it was your digestive system? Like many things when it comes to health, it all starts with gut health. I see a lot of people coming to me totally confused: read more

  • What to eat to lose weight – and when!

    Bonjour,

    What to eat to lose weight is definitely one of the most frequently asked questions I get from my clients. There isn’t one simple answer unfortunately: all my clients are different with very specific needs, lifestyles and conditions that I look at very carefully to design totally customised weight-loss programs that provide long-lasting effects.

    read more

  • My list of fat-burning foods…

    Bonjour,

    After my last week’s post ‘You Can’t Detox, It’s A Myth‘, I received a lot of questions like this one: “I always felt there was something wrong with detoxing… But is there anything I can do to lose the few kilos I put on over the silly season…?”

    Great news! You definitely can get rid of these few kilos without having to starve yourself or live off green juices! 

    With my private clients or in my online programs (next program to be launched very soon – stay tuned!), I extensively cover all you need to do to be in a constant fat-burning mode -while still eating for pleasure, critical for sustainable changes. Here is a list of some of my favourite fat-burning foods, which also can help you get healthier. Most of them are part of the traditional French diet that makes the French one of the slimmest and healthiest peoples in the world. Super charge your diet with them and you’ll see result quite quickly – if, of course, you stop indulging too much.

    • Espelette pepper, metabolism booster

    piments-d-espeletteEspelette pepper from the Basque region in the south west of France is one of the best types of pepper, literally worshipped by the best chefs. However the simple cayenne pepper offers the same benefits: it boosts our metabolism helping burning fat.

    • Lemon, your liver’s BFF

    I have posted many times on this but lemons are your best friend when it comes to weight loss. It help you digest and process fat and proteins. The best tip: have some lemon warm water (1/2 lemon juice in hot filtered water) every morning 20 minutes before breakfast to boost and support your liver. Also click here to find out the 20 reasons why this so simple tip has been in my families for generations.

    • IMG_7726Apple, fat trap

    The type of fibres in apples traps part of the fat you eat and eliminates it straight away. Fabulous consumed as a snack (with a piece of cheese) or after eating for maximising its benefits or before to stop hunger.

    By the way, the way the French snack is one of their best secrets to stay slim: find out more in my previous blog ‘Healthy Snacks, the French Way’ here).

     

    • Vinegar, fat-burning champion

    It slows down digestion, balances out blood sugar level and stops fat storage. The best is unpasteurised apple cider vinegar. Use it as much as you can! Salad dressing is one of the best options to have your daily amount of vinegar. Check this traditional French dressing recipe in one of my previous blogs here.

    • Full fat dairy, grass-fed meat, wild-caught fish, organic eggs, beans, lentils… High thermogenic effect!

    All these foods are very high in proteins: not only proteins require a lot of energy to be digested -which help burn fat!- but also make you feel satisfied – which help you eat less. Have some clean proteins (full fat NOT low fat dairy, grass-fed NOT conventional meat, wild-caugh NOT farmed fish, organic eggs NOT free range/caged eggs) at each meal. If you don’t eat  animal products, have plenty of beans, lentils but also quinoa, chia seeds… The choice is endless!

    • Oats, to feel satisfied

    Just like in apples, fibres in oats trap and eliminate part of the fat you eat. Also as they help stabilise blood sugar level, they reduce cravings and am/pm crashes, well known to encourage binge eating. Ideal breakfast (home made porridge or muesli) and snacks… 

    • Coffee, surprisingly a fantastic fat-burning food

    coffee yvesIf you’ve been following me for a while and read one of my previous posts ‘The Benefits of Coffee’ , you know that I LOVE coffee, for its taste but also for its health benefits. And guess what? Coffee has been proven to help burn fat too! However moderation and quality are key just like everything in the French approach to food: organic, fair trade and 2 (3 max) cups a day, otherwise it would trigger stress leading you to store fat (stress is one of the key contributors to weight gain). 

    • Green tea, not so French but…

    Not so French but so helpful. The theine in green tea fastens metabolism and tannin promotes process fat elimination – not to mention the high antioxidant level helping to prevent and fight cancer.

     So…I would love to hear from you now. What is YOUR favourite fat-burning food? Any other ones missing in this list? Tell me!

    Bon appetit!

    Yves

    PS.1. Next week, I’ll show you that kale is NOT the best leafy green vegetable… You’ll be surprised by all the other options!

    PS.2. Want to receive my FREE weekly nutrition tips straight to your inbox? Simply enter your first name and your email address at the bottom of this page. Easy as! 

     

     

     

  • You can’t detox, it’s a myth…

    Bonjour,

    Do you feel like you over-indulged a little… A LOT? You’re not alone! Who wouldn’t, after so many work functions, Christmas parties, New Year’s celebrations…?

    scamNo wonder everyone is now talking about starting a detox or living off green juices or raw kale for a while! Well, think twice… As you know, I’m not a big fan of detoxing and other tough cleansing programs. While the detox industry generates billions of dollars, it is however clearly proven that detoxing is literally a scam.

    In ‘You Can’t Detox Your Body, It’s A Myth’, a brilliant article for the Guardian, the excellent health writer Dara Mohammadi demonstrates that there’s no such thing as ‘detoxing’. In medical terms, it’s a nonsense. Detox products, colonic irrigation, colon-cleansing tablets and hard core diets are simply a waste of money, time and energy. As Edzard Ernst, emeritus professor of complementary medicine at Exeter University explains: “There are two types of detox: one is respectable – the medical treatment of people with life-threatening drug addictions- and the other isn’t: what is hijacked by entrepreneurs, quacks and charlatans to sell a bogus treatment that allegedly detoxifies your body of toxins you’re supposed to have accumulated.”

    “The healthy body has kidneys, a liver, skin, even lungs that are detoxifying as we speak,” Ernst says. “There is no known way – certainly not through detox treatments – to make something that works perfectly well in a healthy body work better. It’s criminal exploitation of the gullible man on the street and it sort of keys into something that we all would love to have – a simple remedy that frees us of our sins, so to speak. It’s nice to think that it could exist but unfortunately it doesn’t.”

    IMG_6024The take-home message of the Guardian article? “The ultimate lifestyle ‘detox’ is not smoking, exercising and enjoying A HEALTHY BALANCED DIET LIKE THE MEDITERRANEAN DIET.” I couldn’t agree more. As you know I’m a big fan of the Mediterranean diet (see my recent blog here: ‘The Mediterranean Diet Makes You Sexy’), which is very close to the French Paradox principles, paramount to my time-tested positive approach to food and life.

     

    cosmo logoI however believe that if you are in a state of ‘excess’ after too many weeks of indulgence, it can be a good idea to look at a few gentle cleansing options. But no need to deprive yourself. You can support your digestive system and your liver while nourishing yourself and get amazing results. Last spring, I posted about the 10 questions my clients ask me the most frequently about detoxing. Click here to read my answers. One of them was published in Cosmopolitan Magazine (jump to the full article here). For my private clients (and also in week 1 of my upcoming online 6-week program – to be launched in the coming weeks – how exciting!), I also recommend a gentle ‘detox’ for people feeling tired, sluggish, heavy and foggy. It is actually not a detox as such but more a way of giving your liver some rest so it can make the most of the benefits of the nutrition program. And most people like it!

    However, if  you  are in a state of ‘deficiency’ (you feel weak, depleted, run-down, fragile, anxious), a detox is not a good idea at all. Or at least not this common type of detox on the market that looks like punishment and goes with cravings, raging hunger, frustration and health damage.

     

    detox your bodyMy advice? Listen to your body. Nourish and cherish. Always.

    Never punish or you will see rebound effects weeks, months or years later.

    Simply charge your diet with highly cleansing vegetables, fruits and fresh herbs and you’ll feel much better very quickly.

     

    In my next week blog, we’ll look at the best foods to not only help you feel better but also BURN FAT while eating for pleasure… I know you’ll love it, in particular if, like me, you put on a few kilos over the silly season.

    In the meantime, I would like to hear from you… Did you try detoxing? What did you think?

    Talk to you next week!

    Yves

    PS. You liked this content and you want to receive more FREE nutrition tips straight in your inbox? Simple! Enter your first name and email address in the blue box at the bottom of this page. 

     

  • 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

     

     

     

     

     

     

     

     

  • 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

     

  • Time for a spring detox?

    Bonjour,

    It’s this time of the year again: everyone is talking about starting a spring detox!

    As you know, I’m not necessarily a big fan of detoxes and other tough cleansing programs, but I do believe that if you’re feeling tired, sluggish, heavy and foggy, it might be a good idea to look at a few gentle options.

    Here are the 10 questions my clients ask me the most frequently about detox. I hope you’ll find the answers helpful!

    Spring detox? Great tips from Food Matters TV.

    1- What exactly is a spring detox if you don’t know?

    Detox is about giving your liver and your digestion system a rest, eliminating toxins mainly accumulated from foods (but also from drinks, pollution, radiation, stress) and replenishing and boosting your body with nutrients, minerals, fiber, antioxidants and vitamins which many people lack, in particular after winter. 

    Basically during a detox, you don’t have or you reduce the following foods that add toxins: wheat, sugar, alcohol, refined and processed food, dairy, coffee, sodas (diet sodas included), artificial sweeteners, and animal foods.

    And you’ll stock up on organic, real, whole, fresh and local non-animal foods: a lot of leafy greens, onions, garlic, avocados, asparagus, broccoli, parsley, mint, basil, coriander but also raw nuts, brown rice, quinoa, and healthy fats. You can add organic eggs, wild-caught cold-water fish and grass-fed meat but only in small quantities.

     2- Can a spring detox be dangerous for your health?

     For some people, yes definitely. Always consult your GP before starting any type of cleansing, in particular if you have a medical condition, .

    If you are run-down or anxious, a detox is not a good idea at all. Or at least not a strict detox that looks like punishment and goes with cravings, deprivation and frustration for many and which could be counter-productive if not harmful for your health. Listen to your body. Always. Never punish or you will see rebound effects weeks, months or years later.

     3- Why can a spring detox be necessary after winter?

    During the colder months we all eat way too much while often indulging on alcohol, refined foods, a lot of meat, sugary foods and sweets: a very acidic diet, which promotes oxidation, inflammation and overloads our liver. The problem is this extra burden drastically reduces the liver key jobs: neutralising and eliminating toxins and helping burn fat! So it is very important to get our liver back on track.

    4- What can you eat to help cleanse your liver?

    It is critical to support our liver as its workload has increased dramatically over the last century: it is responsible for eliminating medication, radiation, air/water pollution, pesticides, personal care products, food additives, cleaning products, air freshener and 40,000 chemicals brought into our lives since the 1940s. To assist your liver detox, overcrowd your diet with these liver-friendly foods: avocados, green tea, cabbage, broccoli, Brussels sprouts, leafy greens (think kale, spinach, boy choy, rocket), artichokes, ginger, apple cider vinegar and lemon. 

    5- Is there another way to detox than green juices…?

    cosmo logoAbsolutely – I’m not a big fan of green juices myself, so I totally get you! My clients usually love this mild detox (only organic foods): a week of super clean diet with a limited amount of clean animal foods. It was featured in COSMOPOLITAN magazine (click here to read the article):

    • before breakfast: start your day with a hot lemon water with fresh ginger
    • breakfast: avocado, baby spinach + olive oil with apple cider vinegar or lemon juice.
    • snack: kiwi fruit with raw almonds
    • lunch: pear and rocket salad + organic poached/boiled eggs + Dijon mustard/olive oil/apple cider vinegar or lemon juice
    • snack: hummus, carrot sticks or fresh coconut juice and flesh
    • dinner: quinoa salad + pomegranate + walnuts /  strawberries for dessert
    • 2 litres of filtered water throughout the day and or herbal teas)

    6- What is the ideal duration for a quick and effective detox?

    One size definitely doesn’t fit all. Your health condition, your body type, your goals, your lifestyle are unique. For some one day of lemon/ginger water (see Q6) will be enough to feel better. Others will need to cleanse for up to 3 to 6 weeks as the liver replaces itself after 6 weeks and you start seeing real results after 2 weeks (glowing skin, better sleep, high energy, more focused, weight loss). For those who can’t detox for major medical reasons, it will be more about introducing cleansing foods (see Q1) in their daily diet with one day of fasting every month. 

    7- What would a day’s food on a detox look like (drinks, snacks, meals)

    If you really want to go for a 100% alkalising and super cleansing detox, consider this very simple yet highly purifying plan for 3 days. Start your day with hot lemon water. Eat nothing but organic or chemical-free green leafy vegetables (baby spinach, rocket, kale, bok choy…), avocados, broccoli, asparagus, parsley, mint, basil, and coriander. You can also add some fruits (not a lot!): lots of lemons and berries. One banana a day is also allowed. Be inventive and make juices, smoothies, soups, and salads. You’ll be surprised how easy it is (and if it’s not that easy for you, remember it is only for 3 days!). For instance you can have a smoothie for breakfast, a salad for lunch, a soup for dinner and have juices for snacks. Use lemon juice or apple cider vinegar with some olive oil as a very healthy dressing. A whole fresh coconut with the flesh and the juice is also a delicious, satisfying snack. Drink 2 litres of filtered water and as much as organic herbal tea as you want.

    8- Give me one easy tip I can use now?

    These foods (listed in Q7) are rich in fat-soluble vitamins (A, D, E, K), which require fat to be absorbed properly. So each time you have your juice, smoothie, salad or soup, always add a good quality fat such as coconut oil, organic extra virgin olive oil, fish oil to make the most of these very important vitamins.

    9- How much water or what liquids should you drink while detoxing?

    Water, water, water! Quantity is important (I recommend to drink 2 litres a day) but quality is also paramount for a good detox. Filtered water is the best option or mineral water in glass bottles (to avoid chemicals from plastic bottles). Fat-soluble vitamins (C, Bs) enter your body with water so plenty of filtered water is definitely needed for a detox to work. If you find plain water boring, you have plenty of other options. Organic green tea is one. Herbal teas such as cinnamon, peppermint, ginger, or liquorice tea are fantastic to support digestion while minimising sugar cravings. You also can make your own vitamin water: fresh sliced whole fruits (with skins and flesh) such as lemons (help in the absorption of sugars and calcium and cuts down your cravings for sweets), limes (promote a healthy digestive tract), berries (full of antioxidants), sliced vegetables and herbs such as cucumber (acting as a diuretic and flush fat cells) and mint (natural appetite suppressant that also aids in digestion and helps to keep cool during warmer days), marinated in filtered water overnight and drunken throughout the day. It is delicious and one of my clients’ favourites!

    yoga

    Yoga and meditation: my detox of choice.

    10- Is detox only about food?

    My ‘nourish, don’t punish’ approach to really work needs to talk to the body and the mind at the same time: every day, practice yoga (so powerful to detoxify the livers, kidneys, gall bladder, lungs…), meditate (5mn a day is a good start), move to aid digestion and stimulate metabolism (an early 30 minutes walk in the park, a swim in the ocean), apply a detoxifying face and body mask, exfoliate and sleep a lot (our liver filters and purifies our blood at night). Stay away from BPA (in plastic containers and cans), pesticides, chlorine, fluoride, parabens/propylene glycol/aluminium (in personal care products), non-stick cookware, and nicotine. Try to get all screens (mobile, tablets, TV, computers) switched off from 7pm until the next day (or 2 hours before going to bed).

    A great tip from my great grandmother, popular cook and health practitioner in the 1920’s: take a walk in the morning dew as often as you can. High in electricity and energy, it is very alkalising for the body… According to Asian traditions, it feeds the kidney meridian, essence of life.

    Are you going to do a detox? Any tip to share? Let me know!

    Talk to you next week.

    Yves

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