Jean-Michel Cohen's Blog

The Café Phase part of my program has the reputation of being the 'most' dreaded phase because of its restrictions. This is an optional Phase and I do not recommend it for everyone. But for those who want to see fast results in the first 7 days of the program, or for others who just want to recover from an eating spree, the Cafe Phase is perfect to follow for 7 days before moving on to Bistro Phase. The 7 Café days should not be equal to 7 days of hell, though! From where the name is derived, you can be a 'barista' in your own kitchen by making unique and tasty fruit and vegetable concoctions that are essential for breakfast and dinner. With a little touch of creativity, you won't feel deprived at all!

Here's a recipe that you can do at home:

The Parisian Diet, at its very core, is about having a diet, a way of eating that you enjoy to maintain your Right Weight. When you love what you eat, you are more likely to sustain that way of eating. The Gourmet Phase of the Diet is designed to provide that sustainability to lose 1-3 pounds of weight every week while being comfortable of the diet you have.

The magic formula for weight loss 70% diet and 30% exercise. A healthy diet and regular exercise go hand in hand in maintaining a healthy weight. There are no shortcuts. During the course of the Gourmet phase, it is important to complement the diet with regular exercise to boost the body’s metabolism and to favor continuous weight loss. Exercise also helps in keeping lean muscle mass intact; it ensures that body fat is lost but not the muscles. It also helps tone the muscles for an appealing physique.

Here are suggestions of exercises that you can do during the Gourmet Phase

1. Yoga

Yoga focuses on mindfulness and meditation. While it helps one relieve stress of daily life, the movements involved is a good cardio workout. It also helps tone muscles, especially in the arms, core and thigh area without lifting heavy weights.

2. Bicycling or stationary bicycling

Beginners will benefit a lot from biking as a cardio workout. Riding a bike will not leave you as breathless as running, and it lessens the impact on the knees.

3. Aerobic dancing—high impact, Zumba, group exercises

Aerobics is a fun exercise to do with your friends. If you like to dance and music uplifts you, you won’t feel like it is tiring because you are enjoying yourself.

4. Swimming

Learning how to swim is a vital life skill. It is also one of the best cardio exercises because the whole body is moving, every muscle group is worked out, and the lungs get stronger as you improve your swimming skills. It is also a very low impact on the knees and joints.

5. Sports

Sports like basketball, volleyball, soccer, tennis etc. are not just good to watch, but better if you can play them yourself. If you are a sports fan, find a time in your week to engage in sports with your friends. Sports, like the ones mentioned, provide a good combination of cardio and muscle workout.

This list is a mix of fresh and preserved food items that can be easily found in most groceries or markets. Remember, the key to a successful diet is to keep things reasonable and within reach.

1. Canned tomatoes - Tomatoes are one of the tastiest and most versatile food items found in the grocery, and the best part is that they keep really well. Keep a few cans of whole peeled tomatoes and a pack of good quality, whole wheat pasta and you'll find that whipping a healthy plate of pasta is easier than dialing the phone!

2. Canned tuna and salmon in water - Frozen salmon is also a good alternative. These items are rich in omega 3 and vitamin B12, and can be eaten straight out of the container (add a dash of citrus or salt and pepper to taste), stuffed into sandwiches, or mixed into salads.

3. Canned broth - Be sure to get the low-sodium kind and you will be able to add a whole dimension of flavor in your soups and pasta dishes.

4. Balsamic vinegar - Balsamic vinegar is not only used to make salad dressings, but can also be used to flavor grilled meats and sandwiches.

5. Nuts and fruits - Nuts and fruits are great snacks and can also be added to different dishes to liven up the flavors and to add texture. While nuts can be kept for a while, fruits are best eaten when they are ripe, so remember to buy only a few at a time.

6. Cheese - Yes, cheese is not typically part of most diets, but it keeping a small wedge or two of quality cheese can make a big difference in flavor for your dishes. The best part of using quality cheese is that you only need to use a little to get flavor.

7. Beans - Green beans, white beans, kidney beans... These yummy items are great low-fat alternatives to meat. Keep them canned, dried and use them to add crunch or heft to your soups, salads, and other dishes.\

8. Olive oil - This healthy and nutritious oil can be used to for just about any dish and for any way of cooking. Keep it in a cool, dry place to extend its life. Olive oil actually has a short shelf life so resist the temptation to buy it in large quantities unless you have a big family!

9. Herbs - Rosemary, thyme, basil, oregano, mint, etc. Whether you like them dried or fresh, these little things will make the difference in your home-cooked meal. Sprinkle a little (or as much as you like!) in your cooking and taste the difference! Experiment with the different flavors and mixes and you will never be bored with your meals again.

10. Dried fruit - Although they fall under the simple sugar category, dried fruits are excellent alternatives to other sugary delights like candy and chocolate. Choose ones that are not rolled in sugar and savor each bite so you don't overload in them. These act as great pick-me-uppers, snacks, desserts.

Now that we've filled your cupboard with these healthy essentials, you can now throw those useless fast food flyers down the trash where they belong!

Bonjour!

Today, let's talk about the coconut water craze!

It's only now gaining popularity in Europe, America, and Australia. But in Asia, where coconuts are aplenty, they have been enjoying coconut water as a refreshing drink for centuries now! In some cases, it's even seen as relief for urinary tract infections.

But some marketing mind decided to take coconut water and tout it as a sports and health drink. Are there facts to back this up?

Coconut water does contain potassium and natural sugars, which are said to be ideal for post-workout recovery.

But, if you are following a weight loss diet, water is still the best post-workout recovery drink. Keep in mind that sugar, even from a natural source like fruit, still provides calories! In this regard, think of coconut water instead as an occasional treat.

Bonjour !

I know it's Friday, so many of you have weekend plans. That doesn't mean you have to suffer just because you're on a diet!

On the Parisian Diet, I encourage the pleasure in eating as we motivate one another to achieve a healthy lifestyle. Here are a few simple tips I like to give when I am asked how dieting can be refreshing:

1. Keep a social life. Just because you're on a diet doesn't mean you need to turn down every invitation. It's important to keep a social life!

2. Read carefully. Eating out? Before you order the first thing on the menu, learn to take your time through each item and choose well.

3. Pack a lunch. If you're following a diet, pack your lunch for work the night before to avoid grabbing take out or eating far too much than what's required.

4. Dinner detox. Had too much to eat for the day? Prepare a soup with 2 boiled eggs (scoop out the yolks) and 0% yogurt for dinner. This is the recovery meal.

5. Allow yourself a treat. Suppressing a need will make you want it more and more. If you really want to, then take a bite. I would recommend 2 squares of 70% dark chocolate per day to help soothe the sweet tooth.

Be happy!

Until next time. Passez un bon week-end !

-JMC