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Last month, I spent an incredible week in the Provence region, in the south of France. My sister in law’s family owns a beautiful home there, which my husband and I are fortunate enough to visit from time to time. The house itself (pictured left) was built back in the 1500’s and has the characteristic look of the region with stonewalls, a clay tile roof, and sky-blue shutters. Making it even more wonderful is it location, sitting amongst vineyards, a plum orchard, and scattered olive trees. The house looks as though it came straight out of a fairy tale and I find it’s about as close as one can get to heaven on Earth.
You are probably now wondering what my vacation has to do with nutrition. Well there actually is a connection! Have you ever heard of the “French Paradox?” This term was introduced back in the 1990’s to describe the observation that despite a diet high in saturated fat, French people tend to have low rates of cardiovascular disease. The French also have low rates of obesity and other diet related illnesses despite a food culture that does not shy from real butter, heavy cream, and alcohol.
How can it be? Well, after spending a week in France and taking full advantage of the French way of life (aka. Fresh baked croissants, unpasteurized cheese, and plenty of wine) I somehow returned home a few pounds lighter. Despite being aware of the “French Paradox,” I was completely shocked, so I spent some time ruminating over the week, trying to determine where the extra calories were expended. After much contemplation, I have reached the conclusion that it is not any one action, but rather the French lifestyle and approach to food that deserves credit for the paradox.
If you are ready to give it a try, read on for 10 tips on how to eat like the French.
You are probably now wondering what my vacation has to do with nutrition. Well there actually is a connection! Have you ever heard of the “French Paradox?” This term was introduced back in the 1990’s to describe the observation that despite a diet high in saturated fat, French people tend to have low rates of cardiovascular disease. The French also have low rates of obesity and other diet related illnesses despite a food culture that does not shy from real butter, heavy cream, and alcohol.
How can it be? Well, after spending a week in France and taking full advantage of the French way of life (aka. Fresh baked croissants, unpasteurized cheese, and plenty of wine) I somehow returned home a few pounds lighter. Despite being aware of the “French Paradox,” I was completely shocked, so I spent some time ruminating over the week, trying to determine where the extra calories were expended. After much contemplation, I have reached the conclusion that it is not any one action, but rather the French lifestyle and approach to food that deserves credit for the paradox.
If you are ready to give it a try, read on for 10 tips on how to eat like the French.
- Don’t Skip Breakfast. Everyone knows that breakfast is the most important meal of the day, yet so many choose to skip it. Numerous studies show that eating an AM meal boosts the metabolism and increases satiety throughout the day; both of these actions promote a healthy body weight. The French eat lightly in the morning, enjoying a piece of bread with jam or fruit & yogurt. Choose from fresh and dried fruits, whole grains, and plain yogurt, which are all great options to fuel the body for the day ahead.
- Eat Seasonally & Locally. The French understand that locally produced foods taste far better than those shipped from across the border. Fruits & vegetables that must travel long distances are bred for durability, not for flavor; as a result, it often takes fattening dressings and sauces to make them tasty. Local, organic vegetables on the other hand, are delicious with very simple preparation methods. If you have ever eaten Heirloom tomatoes with a pinch of salt and a drizzle of olive oil, you know exactly what I am talking about. Visit your local farmer’s market and see what is available around you. You may be surprised by what’s growing right in your area.
- Get your Fiber. While many traditional French dishes offered at restaurants contain few vegetables, this is not the case if you visit the countryside. Fruits and vegetables, which contain both soluble and insoluble fibers, make up a large part of the French diet. For more information on fiber’s importance in health and weight maintenance, you can read my previous blog post on the topic: http://nutrition-unlocked.weebly.com/1/post/2012/03/are-you-at-an-increased-risk-of-disease-due-to-too-little-fiber.html
- Find Balance. Of course you can’t eat a basket of croissants everyday and expect to lose weight. However, you can choose to have one, which is about 180 calories, while enjoying some fruit on the side. This tip applies not only to finding balance within a meal but also between meals. If you have a heavy 3-course dinner with dessert, eat light the next day and make sure to get in some exercise.
- Always Dine in the Company of Others. Make your meals about connecting with friends and family, not about eating. You will be less likely to continue picking at your plate after you are full if you are more interested in the conversation than the food. One caveat to this tip: if you are trying to lose weight, avoid dining with individuals who have unhealthy eating practices. Research shows that we influence one another in our eating patterns.
- Small Portions. Eat the good stuff, but not a lot of it. Take advantage of the fact that there is a big difference in the amount of pleasure that you receive from taking the first bite of something decadent versus the tenth bite. By allowing yourself a few bites of the food items that you love, you quench future food cravings and leave the meal table feeling completely satisfied.
- Water, Water, Water. The French drink a lot of water and for good reason; it is absolutely critical for a healthy body and proper metabolic function. Also, unlike sugar sweetened beverages, sodas, and juice, it contains no calories or added chemicals. Women should aim for 9 cups of this essential nutrient per day while men should aim for 11 cups. If you don’t like plain water, try adding fruit or cucumber slices for a bit of flavor.
- Take Walks. You don’t need to go to the gym 5 times per week to stay fit; however, regular exercise is essential for health. Taking long walks, hikes, or simply riding a bike to appointments instead of driving can help get in the exercise that your body needs. If you work at a desk job, get up once per hour and do some stretching, take the stairs whenever possible, and try to spend at least an hour per day being physically active.
- Cook at Home. The French love to cook and take great pride in their food culture. While we were on vacation, we took full advantage of the local boulangeries, fromageries, and farmer’s markets. In fact, over the course of the week, we cooked every meal ourselves with the exception of one lunch and one dinner. I can wholeheartedly assure you, that we did not miss restaurant meals at all! By cooking at home, you take control over the ingredients going into your meals, which allows you to ensure quality ingredients and healthy preparation methods. Many restaurant dishes can be easily replicated at home, but using far less fat and sodium. Plus, it requires effort to do your own cooking, so you end up expending energy in the process.
- Have a Glass of Red Wine. I couldn’t write about the French Paradox withoutmentioning red wine. Much of the research around the French diet has focused on the health benefits of the polyphenol compound called resveratrol, which is found in red wine. This compound appears to have both anti-inflammatory and antioxidant properties, and could play a role in guarding against cardiovascular disease. If you are a non-pregnant female, you can enjoy one glass of red wine with dinner, and gentleman can enjoy up to two glasses. Keep in mind that intake above these recommended quantities, increases ones risk of disease.