When did eating become such an all-or-nothing propositions ? It seems that many of us are either gorging on gargantuan portion of unhealthy , highly processed foods and getting fatter all the time ,or we're starving ourselves on the latest hyper-restrictive diet that no one could stay on more than a few weeks without feeling miserable and deprived.Whatever happened to just enjoying good food,in moderation , without guilt ?
If we buy into the common-sense wisdom found in books like the bestseller French Woman Don't Get Fat by Mireille Guiliano , it's clear that the way to be thin and still derived some joyfrom our meals is to adapt a more traditional , and worldly , way of dining. Moderate portions, fresh whole foods , relaxing and lingering with family and friends at the table - its the norm not just in France , but throughout the Mediterrannean , Latin America and even here in Asia.
Obesity rates in these places have historically been low ( at least until the global spread of unhealthy fast food and sedentry lifestyles boosted obesity everywhere ) . It's where the "gym workout " was a bicycle ride to work or school , or where eating a low fat diet meant mum stretching the meat by stuffing cabbage or grape leaves.This reminds us that it is possible to eat what you love without feeling guilty , deprived or going on any restrictive regimen. Here's how :
Omelette With Wild Mushrooms
This can be made in the classic style or as a frittata in an individual cast-iron skillet. Great for breakfast or serve with a side salad for a light dinner.
Serves 1
3 large organic eggs, lightly beaten
1 tablespoon extra virgin olive oil
1 small shallot, chopped
1 cup sliced wild mushrooms such as oyster, cremini, blue foot, morel, or enoki
2 tablespoons goat cheese
1 tablespoon chopped herbs, such as thyme, parsley, marjoram..Caribbean fruit salad with honey-lime dressing and toasted coconut.  |
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Whole-wheat penne tossed with shrimp , vegetables and olive oil. |
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Start with the soup.This Japanese tradition is one of the best weight- loss strategies.
That's because eating soup , particularly the broth-based vegetables kind , before you entree fills
you up so you eat less during the meal , explains Barbara Rolls , Guthrie professor of nutrition
at
Make lunch your main meal.Although they do this throughout
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Think quality , not quantity.The French snub processed "diet foods" not found in nature , opting instead for high-quality meats , fish , produce , dairy even dessert ..When food is fresh and flavourful , you can be satisfied with thw small portion.This is the opposite of the radical approach of filling up on bland diet foods , then gorging on sweets later. "The French set the standard for the small portions wuth heir haute cuisine ," says Dr David Katz , author of The Way To Eat. "If we consider that part of eating is to induce pleasure , if you can get there with quality of choice , you get there in fewer calories."
Stop eating before you're full.The okinawans , whose averages BMI is 21.5 for those who eat a traditional diet , call this hara hachi bu , or eating till you're 80 per cent full. Of course,we're not suggesting that you leave the table hungry. But eating until the buttons pop stretchesthe stomach by about 20 per cents each time you do it , you inevitably need more food too feel satisfied , explain Dr Bradley Willcox , co-author of the The Okinawa Diet Plan. He says that putting your fork down "when you feel that first twinge of fullness" gives your brain a chances to realise that you are fully before you overdo it.
Eat only when you're hungry.Some people seek out food for reasons other than hunger.For example , they may eat when they're bored , lonely , depressed or stressed. "You can't make food the solution to every issue in your life and expect to be thin," says Dr Katz."If
you eat from boredom , find a hobby.If you eat to relieve stress , learn meditation or yoga".
Mix up the flavours. In ayurveda , including the six basic tastes - sweet , sour, salty , bitter , pungent and astringent - is the key to satisfying meal that won't leave you craving junk food later , says Workman .
Not sure where to start ? This will cover all the flavour bases : Try salmon with yogurt dill sauce along with some saute'ed kale topped with mango chutney , a sweet potato sprinkle with sea salt and a little clarified butter , and finish with a cup of chai and a small pieces of dark chocolate.
Eat only when you're hungry . Some people seek out food for reasons other than hunger. For example, they may eat when they're bored , lonely ,depressed or stressed. "You can't make food the solution to every issue in your life and expect to be thin , " says Dr Katz .
"If you eat from boredom , find a hobby.If you eat to relieve stress , learn meditation and yoga."
Get moving . People in France ,the Mediterranean , and here in the Asia , tend to be slim because they're a lot more active .And it's all because they walk more , a habit everyone can benefit from . A study of 2000,000 Americans at
out ," says Dr Clower ." You're just moving . "
