Parisian PowerSHIFTING
Happy July! It is hard to believe we are halfway through the year and halfway through summer. Like many, I just returned from a fabulous vacation abroad. My family loves to travel and we have seen some amazing sections of the United States- traveling to Alaska and Hawaii just last year and venturing to Canada, Mexico and even Costa Rica recently.
But the one place we had not tackled was Europe. My daughter is approaching her Senior year and we really wanted to do something special this year- so France it was!
We spent 7 days in Paris and the Normandy region and I am busting at the seams to share as I really couldn’t believe how different their day to day life looks.
I am going to be brutally honest. I just didn’t see morbidly obese* people in Paris. Not even overweight. Note *Obesity is considered a chronic disease that is associated with heart disease, autoimmune dysfunction, higher rates of cancer, diabetes and premature death.
Young. Old. Male. Female. The LARGE majority were LEAN. So as a health coach, I immediately began to open my eyes and ears to all of it. I observed with absolute curiosity- what are they doing over here that is so different. (Also really drove home the point that we have really been played by the pharmaceutical industry with this concept of “obesity is genetic and you need a drug to fix it”. France proves this otherwise.
Here are my TOP 5 FOOD take-aways from my week in France.
1. They walk EVERYWHERE. Funny enough- I packed a pair of cute and comfortable heels that I never removed from my suitcase. No one wears heels over there during the daytime. And everyone is walking- EVERYWHERE. Now, I am well aware I was there during a peak tourist season- where many tourists are walking around and mixed into the local crowd. But it was clear by the structure of the city and the number of sidewalks and bike paths- this is a city where most don’t have a car. We averaged 17,000 steps a day which is equivalent to walking about 10 miles a day. Think about that! We walked 10 miles a day- for 6 full days! Although I work out with incredible consistency at home (HIIT and strength training are my focus), I felt so sore each morning as my body wasn’t accustomed to walking this much. LESSON- the French are metabolic burning machines as they have created a constant burn of calories through their sustained state of activity. Here in the US, our communities are designed for convenience and the path of least resistance. In order for us to be similar metabolic burning machines- we need to put forth GREAT effort on movement. It will not happen naturally as we are set up for ease. SCHEDULE movement. TRACK your steps. Create an incremental goal. Start with 5k as a daily goal. Then increase to 8k. Challenge yourself to break 12,000 a day. Walk after meals. Take the stairs. Take a walk while on a conference call, or catching up on your favorite podcast. Set an alert in your phone to remind you to get up and move. Be intentional with it. You will absolutely feel the difference, as will your metabolism.
2. They eat appropriate and moderate PORTIONS. Appetizers or small bites were typically cured meats, cheese, and seafood. I didn’t TOUCH a cracker or corn chip the entire week. (We ate at a dozen places and not once were “chips” on a menu) In fact, I don’t believe I ate anything with corn flour the entire week and I experienced significantly less inflammation as a result. French bread was delivered with each meal and I did indulge in a piece from time to time- without much effect *Note My husband has Celiac and had to adhere to a gluten free or sans gluten diet and it was quite easy to do over there. If you need a recommendation on a gluten free bakery- Copains is one you MUST check out. Meals were highly focused on protein. Beef, Fish, and Poultry were common selections. Duck and Pigeon were a little more exotic to us but regularly found on the menu. Salads were ABUNDANT. Never with a heavy dressing but rather a light and flavorful vinaigrette. Even at the most casual bistros- there was thought put into the presentation and plating of our food. The word elegant continued to come to mind. As a result, I consumed my meals in the same manner. A moderate portion felt good and “enough” LESSON- Work your shift in the kitchen and keep your portions appropriate. No need for counting or weighing. We know what is logical. Most restaurants in Paris used smaller plates and I think this is a good tip- rather than deep large bowls, or plates that are common in the US, fill a mid sized salad plate at meal time. In other words- do the absolute opposite of what restaurants like Cheesecake Factory do. (Their portions are truly absurd). Eating in and preparing your own meals is a quick and easy way to control portions- restaurants over serve nine times out of 10.
3.They aren’t in a rush. The French take their time at meals. Back to the word elegant. Yes- taking your time, being mindful and elegant all go hand in hand. Think about how hurried we are here in the US- in a rush all the time. There are times I am literally eating standing up or stuffing my face in the car. It never feels good. Eating that fast often leaves me unsatiated (my satiety hasn’t caught up to my consumption) and very bloated. I experienced quite the opposite in France. And in all honesty, it took some time to really drop into this pace. But when I did, I realized how nice it felt. I consumed my meal slower- savoring each bite. I was conversing and laughing with my family between bites. I was sipping water or wine. I could feel the cortisol DROPPING in my body. LESSON- SLOW the F DOWN. Create space for mealtime. Cut other things short- but make time to sit, slowly eat, and enjoy your food. Mindfully chew each bite. Work to stay off the scroll of your phone and enjoy the company of others- or your surroundings. Which leads me to….
4. They dine outside. I don’t believe I ate a single meal inside the entire week! Not ONE! And we even dealt with a touch of rain in Bayeux our first day. Eating outside, in the sunshine, the fresh air, and with the sounds of nature will change the state of your brain. Everything will feel more calm and centered. In fact, studies have shown that time spent outdoors can lower blood pressure and your heart rate. Nature sounds such as birds or the rustling of leaves in the trees actually change connections in our brain- moving us out of fight or flight and to a more relaxed state (which improves hormones, digestion and overall well being. LESSON- No matter what your home space may look like- set up a little area to dine outside. Given the heat and humidity right now, I understand this may be challenging. But here are a few tips. Spend time early morning over coffee outdoors or dine a bit later (7 or 8pm) when the heat of the day has passed. Set up a little box fan to keep the air circulating. Create a welcoming space by lighting a candle (citronella will keep the bugs at bay).
5. They EAT REAL FOOD. They don’t do artificial foods or beverages. I am not joking when I tell you this. I noticed around Day 3 that I couldn’t locate a “diet” soda on the menu. I began to hunt for it. It became a challenge. Yep. Never found one. The silver/red Diet Coke can or bottle you see in every vending machine in the US- I could not locate in France. Now, I understand they aren’t banned. They do exist. But the fact that they weren’t on menus or in vending machines told me they just aren’t that popular. It made me truly tearful to think about the vending machines here in the United States. The Mountain Dew that is sold by the ton. Americans have been pulled into this addiction- and the companies that got them there- aren’t going to pull them out. We must say no. LESSON- Say no to soda. Drink water or sparkling water. Drinking empty calories is an easy way to improve your health and waist line.
These tips may seem simple but I recognize they aren’t. I have worked with hundreds of clients that are working to lose weight, improve their energy, their mood and most of all- how they FEEL about themselves- and I believe these are challenging to do.
But here is the good news. IT CAN BE DONE. And I have a program that will show you exactly how. My 10 day reset called POWERSHIFT is an amazing program that gets us back to a place of true self care. Whole food nutrition is the focus. Moving our bodies, improving our sleep, and tapping into a more mindful state is also part of it. With POWERSHIFT- you get two weeks of my full ATTENTION. I am here to support and guide you. Accountability is crucial when starting new habits, or connecting to ones we haven't practiced in a while. Please join me. Link here to learn more and sign up. You deserve to kick off part deux of 2023 in a healthy and fabulous way!
