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Jean-Michel Cohen's Blog

  • Joyeux Noël!

    posted on December 15, 2016 at 12:00 a.m.

    It's the most wonderful time of the year! 

    Before everything gets crazy, here are a few reminders on how you can keep your weight and health in check:

    1. Be active

    Exercise whenever you can. You'll be doing a lot of shopping and traveling this season, so try to hit a target of 10,000 steps a day :)

    2. Keep hydrated

    Bring a water bottle with you whenever, wherever. Keeping yourself hydrated will prevent fatigue and will keep cravings at bay.

    3. 'Strategize' your meals

    Schedule your party plans well! Eat a simple meal with protein and vegetables for lunch if you have a dinner party later. Make it a point to have a good breakfast and maintain just 1 simple/healthy meal in a day to keep yourself from overindulging.

    4. Eat like a bird at parties

    You'll be attending a lot of parties, and there will be plenty of food for sure! Eat small portions of what you like. Flit your wings around and be the life of the party! Don't focus on the food, focus on the bonding!

    One of the best gifts that you can give yourself this season is the gift of health. Protect the good eating habits you have achieved this year. Cotinue the good progress. You deserve it!


  • Espresso Lovin'

    posted on October 28, 2016 at 12:00 a.m.

    Drinking black coffee or espresso with just a few drops of milk is a typical French tradition. In France, espresso is often consumed in the morning or after lunch. 

     
    It is not bad to drink black coffee or espresso, in fact, it is better than drinking flavored coffees that may be high in sugar and a lot of cream. Pure coffee is naturally rich in antioxidants which may help reduce the risk of developing certain cancers. Latest studies also revealed that coffee consumption has a protective effect against type 2 diabetes. These coffee benefits are only applicable to moderate coffee consumption and drinking it without the addition of too much sugar, cream or flavorings.

  • Q and A: What should be my 'Right Weight'?

    posted on September 20, 2016 at 12:00 a.m.

    The first step to succeed in a weight loss plan is to set a specific and reasonable goal. This way, you will know how much you weigh now and how much you have to lose to attain a healthy weight for you.

    The Right Weight is the weight you should be able to attain without the fear of piling on excess pounds when you resume a normal diet or eating routine. It is your genetically stable weight.

    Use the Right Weight Calculator to find out yours
    A. How much did you weigh when you were 18 years old, without dieting (e.g., 150 lb.)?
     
    B. How much did you weigh at your heaviest, excluding pregnancy weight (e.g., 210 lb.)?
     
    C. How much did you weigh at your lightest after age 18, with or without having dieted (e.g., 140 lb.)?
     
    D. What is your current weight (e.g., 200 lb.)?
     
    Add your results for A and B, and divide their sum by two. This becomes result E.
     
    Then, add your results for C and D, and divide their sum by two. This becomes result F. Add E and F and divide this sum by two. This is your Right Weight!
     
    This helps you set a realistic weight loss goal. If you can remain at your Right Weight for 6-12 months, you can recalculate your new Right Weight.

  • 10 Parisian Diet Secrets

    posted on August 30, 2016 at 12:00 a.m.

    Here are the top ten secrets that Parisians do each day so they stay slim. As you can see, it isn't very complicated!

    1. Enjoy your food

    Parisians set a time and place for each meal. They take pleasure from their food and savor every bite. The feeling of satiety gets triggered sooner.

    2. Take time to eat

    The French will devote at least 20 minutes for their meals in a proper table setting. Do nothing else but eat. Step away from your desk at lunch break, or even wake up an extra 20 minutes earlier to be able to enjoy breakfast.

    3. Size matters

    French portion sizes are much smaller compared to American servings. They put a premium on flavor, texture, and presentation of their food in lieu of quantity. 

    4. Don't watch TV while eating

    The French prefer to eat in the kitchen or at the dinner table, not in front of the TV. This is because it grabs your attention so you don't realize when you're mindlessly over-eating. 

    5. Be active

    Parisians stay active because it's easy to walk (or bike) to everything. They use the stairs instead of waiting for the elevator. The little things that Americans do to make life easier add up to a huge deficit in activity.

    6. Stay fresh

    In the French diet, fresh ingredients, locally-grown produce, and quality ingredients are the norm. It is not typical to eat so much processed food there. 

    7. Drink water

    The popular belief that the French enjoy a glass of wine during lunch and dinner is true, but they drink water throughout the day. They do not drink sodas or juices when they are thirsty, but just plain water. 

    8. React quickly

    Being the gourmands that they are, the French allow themselves to enjoy an occasional treat or a big meal. But they try to make up for it with a recovery meal plan and then resume good eating habits. 

    9. Enjoy cooking

    The French love to cook simple recipes with fresh ingredients. It's always the better choice than pre-packaged ready-made meals or getting takeout or delivery, which contain excessive amounts of salt, saturated fats, and trans fats.

    10. Rediscover fruits

    To the French, food preparation is an essential technique, and that's why fruits and vegetables are never boring. To eat more fruits, the French get creative and make them more appealing by poaching them, baking them, stewing them, or making fruit salads.


  • Bistro Phase: For Kickstart and Recovery

    posted on July 26, 2016 at 12:00 a.m.
    According to Wikipedia, a bistro /ˈbiːstroʊ/, is, in its original Parisian incarnation, a small restaurant, serving moderately priced simple meals in a modest setting. It is in its spirit that the Bistro Phase of the Parisian Diet was conceptualized! 

    The Bistro Phase recommends easy to prepare meals that will help jumpstart your weight loss. It  is a restrictive plan which allows for rapid weight loss of 5-8 pounds in 2 weeks. You can remain on this program for up to 2 weeks maximum. Multivitamin and magnesium supplements are obligatory during the first 2 weeks of the program to avoid deficiencies and fatigue.

    To best succeed in loosing weight, you should pick a level that will suit best your lifestyle. It is OK to go at your own pace. If you decide to start with the bistro phase, for a week or 2, then you can switch to the gourmet phase for as long as you want, until you reach your goal weight. Individuals who are following the Gourmet phase and experience a weight loss plateau can also follow the Bistro phase for 7 days. For those who have gained a few pounds after reaching their Right Weight, they can follow the Bistro phase for 2-3 days.

    Here's the recommended structure of meals for the Bistro Phase, or you can check out set meals found in the Bonus page of your account!

    BREAKFAST
    Black coffee, tea or herbal tea unlimited with sweetener
    8 oz (240 ml or 1 cup) nonfat milk OR 6 oz plain nonfat yogurt

    LUNCH & DINNER
    raw vegetables salad/vegetable soup as much as you want
    3 oz lean meat
    1 cup cooked vegetables
    6 oz nonfat plain yogurt OR 4 oz cottage cheese 1% fat OR 2 oz part-skim ricotta cheese OR 1 oz hard cheese
    1 fruit
     
     

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Dr. Jean-Michel Cohen
is the founder of The Parisian Diet, which is about the pleasure of eating and being able to eat all types of food.



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