So Good For You!

  • Raw milk cheese.

    Bonjour,

    As you know, I’m a big fan of cheese. Real cheese, which to me (and to many other French people) means raw milk cheese. What a relief when Food Standards Australia and New Zealand (FSANZ) lifted the ban on some raw milk cheeses in 2015! read more

  • Enough water?

    Bonjour,

    Bonne Année! Happy New Year! Sorry, I’m a bit late… I was actually away. I spent some time celebrating Christmas in France with my family for the first time in ten years. First time in ten years! It was beautiful, delicious and… cold! read more

  • Matcha tea, anyone?

    Bonjour,

    Just like most French people, I’m not a big fan of tea… I’m actually totally out of my comfort zone here… I however changed my mind since I discovered this Japanese vibrant green powder called matcha tea. read more

  • Raw milk.

    Bonjour,

    Raw milk might be one of the most controversial topics when it comes to food and nutrition. Some believe raw milk has invaluable nutritional benefits, others will say it is extremely dangerous if not lethal. read more

  • I LOVE lemon water.

    Bonjour,

    If you’ve been following me for a while, you know that I love coffee, I love red wine, I love water, I love Champagne and I love… lemon water! After a few months of having some lemon water every day, all my clients can feel the difference. ALL OF THEM! read more

  • Are eggs healthy or not?

    Bonjour,

    Last week I was asked: If my trainer tells me I need to eat more protein… Can I eat eggs? How many eggs a day is not too many? Fair question! Information on eggs is very confusing. So friend or foe? Are eggs healthy or not? 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

  • 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

     

  • Better than kale?

    Bonjour,

    K.A.L.E…

    4 letters that have taken the world of nutrition by storm over the last 2 years. It’s true, kale is a superfood, loaded with vitamins, minerals, fiber, antioxidants, bioactive compounds and is literally worshipped by almost everyone from NYC hipsters, paleo chefs to movie stars… 

    ryan_gosling_kaleBut what if you don’t like kale… like me? For a while I felt a bit alone: each time I said I was not a big fan of this super star (I’m talking about kale not Ryan!), people were looking at me, thinking: “really, you, a nutrition coach not loving kale… how weird!”

    So I tried my best. Kale juice, kale salad, kale chips… I’ve tried everything, but, no, sorry, I still didn’t like kale… and slowly I realised I was not the only one. Some of my clients who did like kale got a little bit sick and tired of eating kale everywhere, all the time while others had so much of it that they reached the OD point. Sad.

    Finally this new research from the Centre for Disease Control came out and… revealed that, YES, there is a healthy and happy life beside kale!

    In my 2 previous posts ‘You Can’t Detox Your Body, It’s A Myth’ and ’10 Delicious Fat-Burning Foods’, we already found out that we did not have to live off green juices to lose weight. In this week’s article, this recent research shows that you (and I) don’t need to eat kale (or only kale) to get healthy! Sorry, Ryan…

    The Centre for Disease Control ranked ’47 powerhouse fruits and vegetables’ according to how much fibre, vitamins, minerals, protein and potassium they contain. Kale came at the 15th position ONLY with a ‘low’ nutrient density score of 49.07 out of 100! This means that we have 14 other options more nutritious (and with a better taste –  at least for me!) than kale!

    Out of the 14 more nutritious leafy greens, I’ve selected my top 7. Very interestingly you’ll find them on French tables at each meal every day – no wonder why France is one of the slimmest and healthiest countries on the planet! If you simply focus on my list, you will reap all the benefits of the leafy greens, a must-have in your diet if you want to feel and look great, without having to eat a gram of kale. How does that sound? Pretty fantastique, isn’t it?

    IMG_6006

    Nothing can beat a steak tartare with parsley, chicory and lettuce.

    1- ROMAINE LETTUCE / nutrient density score: 63.48

    A green salad each day, if possible twice a day, is one of the best kept healthy and weight loss secrets of the French! I’ll reveal all the other secrets in my upcoming online program (launched in the next few days!), so easy to follow even here!

    Who knew that with this simple salad you would benefit from higher level nutrients than kale, in particular when it comes to Vitamin B folic acid, which plays a key role in fighting depression and, for you gentlemen, in increasing sperm counts.

     

    2- PARSLEY / nutrient density score: 65.59

    Delicious flavour, appetite suppressant, Vitamin K champion, fresh parsley should be on your table every day. As a leafy garnish to add colour and flavour to your dishes but also as the main ingredient like in the Lebanese tabbouleh made of lemon juice, onions, fresh parsley and tomatoes. One of the best refreshing summer dishes!

    3- LEAF LETTUCE / nutrient density score: 70.73

    Once again, the humble lettuce has much more to offer than you think – and definitely way more than kale. The greener the leaves, the more nutrients you’ll get. Do not forget to accompany your green salads with the best dressing made with the best fats and NO nasties. Check out a few of my recipes in one of my previous articles here.

    4- CHICORY / nutrient density score: 73.36

    Yes, another leafy green very popular in France. Its high level of polyphenols helps fight disease and research suggests it could make you live longer. It might definitely play a role in the fact that the French live longer and healthier lives. It makes the best green salad for an unforgettable steak tartare!

    IMG_3510

    Spinach for a perfect breakfast!

    5- SPINACH / nutrient density score: 86.43

    Spinach is much more than being the champion source of muscle-building iron (as Popeye used to sing!). It will also help you lose weight, reduce cravings, and suppress appetite!

    Raw spinach contains oxalic acid, an organic substance that can interfere with the absorption of essential nutrients like calcium and iron. However it is also rich in many essential nutrients, some of which are more available to our bodies when we consume them raw. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. So eating a mix of raw spinach and cooked spinach will help you make the most of this fantastic leafy green.

    It’s my leafy green of choice when I’m brave enough to have leafy greens for breakfast (with organic eggs or wild salmon).

    6- BEET GREENS / nutrient density score: 87.08

    Marguerite my great grandmother (more on why she’s still my inspiration here) used to sautéed them in olive oil and used to add a few drops of balsamic vinegar just before serving. Super loaded with fibre, they are perfect for your heart health. 

    Beet greens are finally back after decades of rejection! Now that you know they offer more health benefits than kale, you’ll never throw them in the garbage bin ever! 

    Watercress and confit duck...

    Watercress and roasted pork…

    7- WATERCRESS / nutrient density score: 100

    This beauty food, which helps keep your skin youthful and smooth longer, is also one of the best weapons to fight cancer. Watercress salad (it’s always better to eat it raw as heat reduces its health benefits) with roasted pork is one of my favourite traditional French recipes.

    Sorry again Ryan, but I’ll stop trying to love kale from now on and I’ll keep focusing on my list of 7 time-tested super leafy greens: they have helped 60 million French people stay slim and live longer and healthier lives! 

     

    What about you? Which one do you prefer over kale? Tell me in the comment box below.

    Have a great week, full of vibrant delicious leafy greens – with or without kale!

    Yves 

     

    Better than Kale

  • 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

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