Healthier Eating in Paris and Prague?

©maria quiroga 2012

I just got back from 2 weeks in the Czech Republic, Germany and France. The thing that struck me most walking out of Penn Station when I got back into NYC was the size of Americans. Of course I saw some overweight people during my travels, but not the size and quantity I witnessed on my walk home from the train.

I have heard people say that because Parisians walk a lot that they are thinner. Sure they walk a lot, but New Yorkers walk quite a bit as well. And per square mile I am willing to bet that NYC has more than triple the gyms than Paris and Prague combined. In this case I really don't think exercise is the culprit, it's more likely food and portions.

A few years ago a friend from Tokyo was visiting and after an afternoon of shopping we ended up at a diner in Murray Hill. We ordered some omelettes and when they arrived she took out her camera and started photographing our plates. She couldn't believe the size. I started paying more attention when I traveled and did notice that usually our portions in the US are much bigger than in other countries. I guess people want to feel that they are getting their money's worth, but are they really? Overeating leads to many health problems and in general places that serve smaller portions use higher quality ingredients. Bigger is not always better.

Real food was quite popular among the European countries that I visited as well. Soups made from scratch, warm baguettes and egg yolks that were rich orange in color. Food tasted better. Portions were smaller. Even the supermarkets in Paris and the Czech Republic seemed healthier. The largest section of the stores were real foods such as fruits, veggies, nuts, eggs, dairy, fresh fish and fresh meats. The canned food isle was much smaller than in the states and the snack food aisle was a fraction of the size of the ones here. People in Paris just eat more real foods and less processed "fake" foods. By "fake" foods I am referring to items like "cheese-like" products that are popular in America.

©maria quiroga 2012

My clients can attest to my encouraging of real foods at every meal. Real food aren't always the easy choice as they usually costs more money and take more time to prepare, but with some guidance, patience and planning, real foods can become the majority of a person's regular diet. By eating real foods, cravings are diminished, energy is high and you just feel better all around. All of my clients that have started eating more real foods have lost weight, improved their complexions and have more energy. I guess what I am trying to say is that next time you are grocery shopping, maybe reach for some fresh food to cook instead of a can of over-processed ready-to-eat food. Remember to read ingredients, learn about smarter choices and enjoy real food!

**It should also be mentioned that the guidelines regarding food in these countries are stricter than the US when it comes to pesticides, GMOs, etc.. 

Check out www.thehealthyeatingcoach.com

A Little Planning Goes A Long Way!

A little planning can go a long way when it comes to eating healthy.

Most of us are too busy with work and family during the weekdays to be able to come up with quick healthy meals. Here are a few hints.

When you grocery shop, make sure you shop for the week if possible and not just for that evening’s meal. I like to buy all of the veggies and fruits for the week on Sunday and about once every few weeks buy chicken. I usually buy some 15-20 chicken breasts and clean, marinade and cut them into portion size containers that I freeze. Then during the week as I use a container of chicken from the fridge, I pull out another from the freezer. This is a great way to always have some meat ready to throw into a salad, stew or stir -fry.

Another idea if you have a family or crazy schedule is to make a couple dishes on the weekend such as a stew or chili that can be eaten throughout the week. Stews and chilis are great because you can eat them over rice or quinoa or with veggies and create a little variety throughout the week. You can even freeze some of the chili/stew to use in future weeks.

One misconception that some people have is that healthy meals have to be complicated or time consuming to prepare. Not so. Sometimes for dinner I throw together three veggies such as cauliflower, broccoli and squash into a steamer and then sautee the prepared chicken with some nice olive oil and garlic. I like to brown the chicken a tiny bit and then add the veggies and mix it all together. I then squeeze a lemon over the dish and perfection! This dish is easy, healthy and fast to throw together. If I am out of meat or don’t feel like eating meat, an omelette stuffed with veggies is always a healthy, quick option as well!

Make a list, plan and see how less stressful preparing meals during the week can be!

Bon Appetit!