A warming brew

Hello, I hope that 2017 has started off well for everyone.  In Paris these days the temperatures are much lower than the average for this time of year, so my southern California self has to find ways to stay warm, inside and out!

My favorite drink for Wintertime is a turmeric and ginger tea, using the fresh roots as well as the powdered version of the spices. Not only will this tea bring warmth from the inside, the health benefits that these spices offer are a tremendous bonus.  

Turmeric has so many medicinal properties that they are too numerous to list, so here is a shortened version: chock-full of antioxidants and powerful anti-inflammatory properties; aids in preventing cancer and the side-effects of cancer treatments notably for chemotherapy; also helps with intestinal, digestive, cholesterol and cardiovascular issues; boosts the immune system; helps calm and prevent arthritic flare-ups and diabetic issues…  

Ginger root is an intense and tasty spice that blends well with turmeric. This root has an invigorating effect and its own beneficial medicinal properties. It is ideal for stomach disorders, ulcers, nausea, and to combat pain in general. Ginger helps absorb nutrients from food; fights against bacterial and fungal infections (important this season); promotes cardiovascular health; boosts the immune and lymphatic systems offering non negligible benefits in situations of cancer and diabetes. 

Warming curcuma and ginger tea

INGREDIENTS

  • 2-2.5 cups of water (serves two or allows for a refill)
  • A 1 inch piece of ginger root, peeled and chopped (or grated)
  • A 1 inch piece of turmeric root, peeled and chopped (or grated) - please note that turmeric will stain your hands
  • 1/2 tsp of turmeric powder
  • 1 teaspoon of ginger powder
  • Optional:  lemon juice (from a few drops to a half lemon), some honey to taste, a cinnamon stick, an orange slice, some nut milk (I like to use coconut milk)

DIRECTIONS

Allow these ingredients to come to a boil in a pot, and let simmer for 10 min.  Strain and pour in one or 2 mugs, if you are sharing.  Enjoy the aroma, the amber color and the warming effect on your body.

Don’t hesitate to use these spices when you are cooking as well, they make great seasonings for vegetables, legumes, sauces and while cooking meats or other proteins.  They are strong, so you want to use them in moderation, they definitely add color and pizzazz to any dish!

As always, I welcome any comments or experiences you might have to share about this recipe, a past recipe, or any of your own!

Cheers to your health!

Serenity for the New Year...

Hello to all,

Lately, my time has almost solely focused on family affairs that are deeply sorrowful, yet considering the circumstances, also cause for rejoicing. My step-mother and father passed away within 15 days of each other, cancer and age taking their toll. They loved each other very much and their story continues, as mine can, with greater serenity knowing they are at peace.

It is an honor to have your support and interest in my newsletters. I wish you festive holidays and a healthy and happy 2017! 

Cheers!

Sophie

A sweet potato recipe and your yearly Vitamin D reminder - Autumn is calling!

Tuileries gardens, Paris

Tuileries gardens, Paris

 

Happy Autumn to you all!

It’s that time again for a Vitamin D reminder. Now that we are receiving less sunlight, our body will no longer produce Vitamin D on its own. Therefore it is essential to our health and well-being to take this supplement during the Winter months, and starting now! 

For more details on the subject and for links to sources of these products, please refer to my newsletter from this time last year:

Vitamin D - preventative care for the Winter to come

 

Oven-roasted sweet potato fires: a colorful autumn treat

Ingredients:

- 2 large or 3 medium size sweet potatoes, preferably organic because we will keep the skin

- olive oil

- salt and pepper (also try adding some of your favorite spices, cinnamon or cayenne pepper work great with sweet potatoes)

Sweet potatoes from Raspail market, Paris

Sweet potatoes from Raspail market, Paris

Directions:

Preheat the oven to 350 degrees.  Wash and scrub the sweet potatoes.  Dry and cut them in thin strips, as you would regular fries.  Place them in rows on a greased oven pan/rack.  Roast them for 30 minutes.  Remove them to drizzle olive oil, and sprinkle with salt and pepper (and desired spices) to taste.  Return to oven for an addition 5 minutes or until tender or crispy, as desired.  Let cool for a few minutes before serving…and enjoy, I’m sure there won’t be any left!

Cheers to your health…

Summer = good, good, good, Good hydration

It’s July and it’s steamy hot out there, so my first advice is obvious - Hydrate! Drink plenty of fluids.  Even if you are barely moving, you will sweat from the excessive heat and that will require constant replenishment.  You will always hear me vouch for water as the ultimate in hydration.  If you drink water and only water, your body will not need to digest anything and thus use less energy.  Other good options are water with fresh lemon or lime juice as well as iced rooibos tea, a tasty non-caffeinated option.

I will also refer you to my blog entry from last summer for some essential tips on taking care of your body in relationship to heat and sun exposure: 

Summer is here, so let us talk about the sun and you

Hoping everyone enjoys a great summer and a wonderful break, taking the time to enjoy a contrast from your usual environment and habits.  

Malibu, California

Malibu, California

 
The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
- Nursery rhyme

 

Cheers to your health!

 

 

 

Add a little mindfulness to your day, it goes a long way

Mindfulness - an act that encompasses slowing down, taking a moment to pause, to reflect and contemplate… a meditation in the present moment.  During the hectic pace of our multi-tasking days, mindfulness can bring us a wealth of goodness.  

Appreciate what is around you and where it comes from, how it affects you and what it brings you.  Let’s say you are having a meal that includes a side dish of zucchini.  Where does the zucchini come from?  Think back, the zucchini started out as a seed, planted by a farmer in his rich soil. With the help of water and sunshine, a plant appears and when the vegetables are ripe, they are picked, packed and sent to a market.  

As you browse the market’s bountiful selection, you choose your zucchini and bring them home. You take the time to wash, chop and cook them in a pan alongside some garlic and spices. The aroma fills the room and then you place them steaming onto your plate. Try closing your eyes. Smell, savor and fully taste the dish you just prepared, as it fills you with nourishment, warmth and enjoyment. We often take for granted all these steps. Instead, marvel at what nature brings us.  Enrich your experience.  

Here’s another example from every day life. Brushing my teeth too quickly and possibly too firmly was the norm because I let the many things running around in my head take over.  Now I take the time to concentrate on the act of brushing. I pay attention to every tooth, and I am aware of my posture and breathing. My teeth are now receiving the proper care daily.

Mindfulness can be practiced in every aspect of your life.  It can help slow down the pace of your day, it can bring you back to yourself when you’ve been stretched apart and distracted.  Meditation in the present moment offers you much goodness, it can help you reflect on and delight in what is taking place throughout your day.  

If you are tense or feeling overwhelmed it will bring you inner calm. It makes you conscious of your breath, and clears your mind.  Mindfulness helps you appreciate your experiences while it makes you smile, and brings you satisfaction.

As always, share with me your own experience of mindfulness and how it has affected you in a positive way.  

Cheers to your health!

The herbs of Spring

Springtime brings a plethora of new foods into our market stalls.  In Spring and Summer the selection of fresh herbs is abundant, and I’m highlighting you will enjoy knowing more about.  Perhaps you’ll introduce it into your own dishes or try new recipes to savor during the next few months when this tasty herb is in full swing.  Don't forget to check out the recipe below!

Cilantro -  just like most of its green counterparts, contains a healthy dose of vitamins, minerals and anti-oxidants.  The seeds of this plant are known as coriander. 

Cilantro’s anti-inflammatory properties aid in arthritis and immune disorders.  The anti-oxidant aspect will help prevent aging and serious diseases.  Cilantro fights against bad cholesterol by raising the good cholesterol and keeping the bad cholesterol down.  

 cilantro leaves - watercolor by Hélène Poletti

 cilantro leaves - watercolor by Hélène Poletti

The leaves are also rich in vitamin K more than any other green herb.  This is important when it comes to the health of your bones and avoiding blood clots (ask your doctor if it works with your medication). It contains borneol, an alcohol which is believed to help prevent colds and flues by killing bacteria and viruses, even salmonella.  

Cilantro has also shown to be a detoxifier, effective in ridding the body of heavy metals (especially when combined with chlorella and garlic).  It is a good source of fiber and also aids in digestion.  It is loaded in the following health promoting minerals: iron, magnesium, calcium, potassium.

Cilantro can be bought at the grocery store or a farmer’s market, but can also be grown in a pot on a balcony, in your home and certainly in your garden.  Like all greens, opt for local and organic whenever possible.

This fresh herb has a distinct flavor that is great eaten fresh or lightly cooked, in stews, marinades (a new passion of mine), guacamole, salsa and other dips.  The following recipe is by my dear friend Anna Melloul, who is a chef and caterer, preparing delicious and healthy meals, in the corporate setting as well as in your home, in Paris.  

Hummus with cilantro pesto

Hummus mixture: in a blender                                   Cilantro pesto: in a small food processer

mix a can of garbanzo beans, drained                          chop 2 bunches of cilantro

2 tablespoons of tahini                                                   3 dried tomatoes

the juice of one lemon                                                    1-2 cloves of garlic

1 teaspoon of balsamic vinegar                                     1 tablespoon of olive oil 

1-2 cloves of chopped garlic                                        1 teaspoon of pine nuts

salt, pepper and cayenne pepper to taste.             

 - Place both mixtures in the refrigerator to cool.

The hummus can be served in a bowl with the cilantro pesto on top for flavor and decoration. If you have guests and want to add a lovely presentation, Anna serves the dip in small jars (or glasses) and adds a teaspoon of the mixture on top - 3 parts hummus to 1 part pesto… simply delectable!

hummus w/ cilantro pesto - photo by Gaëtan Moisand

hummus w/ cilantro pesto - photo by Gaëtan Moisand

 

Anna Melloul is passionate about food and pleasing your taste buds, in the most healthy and festive way. I am a big fan of the unique way she prepares her dishes 'sous vide': refined, nutrient rich and made with exclusively fresh ingredients.  Anna was trained here in Paris at the prestigious Alain Ducasse school.  

Please visit her site at: http://annamel-cooking.com. 

Cheers to your health!

A gentle Spring detox

Spring is a time of renewal and a great opportunity to cleanse your body, mind and spirit from the doldrums of Winter.

One easy way to get a Spring boost is by drinking a glass of warm water with lemon first thing in the morning (yes, the juice of a full lemon).

This daily ritual hydrates the body, brings alkalinity to an often acidic environment, readies your body for breakfast, it flushes the liver, clears your skin and gives you a vitamin C boost. 

Wait 20 minutes before having breakfast. Try this for a 2 or even 3 week stretch.

Let me know what changes you notice! 

An April quote:

“It’s true that laughter really is cheap medicine. It’s a prescription anyone can afford. And best of all, you can fill it right now.” 

          - Steve Goodier

A tool that will keep your toilet time to a minimum!

Welcome the foot stool, a 10-12 inch step stool to place under your feet when you are sitting on the toilet.  Yes, this is a newsletter about keeping your poop time short and sweet.  Did I really say that?!?

Sit down on your toilet seat and place the step-stool in front of the toilet. Place your feet up and lean your body forward mimicking the squat position that is a natural, more efficient way of eliminating.  In short, the intestines are straightened out, therefore in the proper alignment to eliminate quickly, and easily so that nothing is left behind and there is much less, possibly even no more pushing time!  Your toilet side magazines and crossword puzzle books will need a new home.

My step-stool is foldable, so when not in use, it is stashed by the side of the toilet, where it takes up very little space.

I invite you to try this out and to share your experiences with me, and most of all your family and friends.  Happy pooping to all!

For more information on the overall toilet experience, such as recognizing what a normal bowel movement should look like, for example, I recommend the following reading, very educational:

read the Gizmodo Poop Article

 

poop stool

Immune boosting broth for Winter... and for life

Do you want a magic potion with virtues and benefits that are numerous and have been around for centuries?  Whether it comes from chicken, beef or fish bones, broth is becoming increasingly popular, even though it has been recommended to treat and comfort a cold or flu by every grandmother across the globe.  

Bone broth is extremely nourishing, it is loaded with collagen for building lean muscle mass, strong bones and for your skin - to fill out wrinkles.  It is full of amino acids which help the liver remove toxins from your body, therefore recharging you and your cells.   

It also contains gelatin which is crucial for a healthy intestinal tract.  It heals your gut, greatly aiding even the most serious digestive woes and speeding the weight loss process.  Bone broth contains many minerals such as calcium for bones and balancing hormones; phosphorus that energizes your cells and magnesium which also helps with digestion.  All these minerals are very well absorbed in this perfect brew!  

Another benefit is on the joints, since it is rich in glucosamine and other joint aids, it will keep you moving about more comfortably.  Bone broth also greatly reduces inflammation, relieving many diseases, especially those auto-immune in nature - with decreased inflammation comes increased weight-loss.

Finally, it fills you up, warms you up and comforts you in the Winter months without the calories and carbohydrates one would expect from such a satisfying food.  Think of it as an 'anti-aging, keeps-you-moving, feeling-and-looking-younger' zero guilt food, and a wonderful healing aid.  So don't hold back get your daily dose of homemade bone broth today!  If you have never made your own, here is a simple and delicious recipe...

 Tasty bone broth recipe

Preparation time: 10 minutes - Cooking time: 10 hours - 12 portions

homemade chicken broth - Mmmmmm!

homemade chicken broth - Mmmmmm!

  • 2 carrots, scrubbed and chopped into large pieces
  • 2 celery branches, including the leaves, chopped into large pieces
  • 1 medium onion, chopped into large pieces 
  • 7 garlic cloves, peeled and crushed  
  • 2 or 3 pounds of good quality beef, chicken or fish bones and joints (opt for organic, free range or grass fed whenever possible)
  • 2 bay leaves  
  • 2 teaspoons of salt 
  • 2 tablespoons of apple cider vinegar      
  • optional - add dried mushrooms or enhance with a good quality, grass-fed gelatin                                                                        

Place all the ingredients in a large pot or slow cooker and cover with water by about an inch.  Cook on low heat - for 6 hours if using chicken bones, longer if using beef bones - 10 hours is a good average. 

Carefully remove the top layer of foam with a spoon.  Remove all solid matter by straining the broth.  Taste the broth and add salt if desired.  Your broth will keep in the refrigerator for 3 days and in the freezer for up to 3 months.  Enjoy!

 

 

Butternut squash soup - simple, colorful and great Autumn flavors!

 

 

Ingredients:

  •  1 large or 2 small butternut squashes
  •  1 large yellow onion
  • 1/2 can of coconut milk
  • salt and pepper to taste
  • 1-2 cups of the cooking water
  • optional: ginger and/or turmeric in fresh or powdered form

“One of the greatest pleasures in life is doing what people say you cannot do” - Walter Bagehot

Directions:

Peel and cut your butternut squash in 1 inch cubes.  Fill a large pot with water and bring to a boil.  Add the squash cubes and let simmer until soft to the fork.  During the cooking of the squash, mince and sauté your onions until they are well cooked, or translucent.  

In your blender or food processor, add the cooked squash, the onion, the coconut milk, the cooking water, salt, pepper and optional spices.  Blend thoroughly until smooth or desired consistency.  Your soup is ready to be served.  

Once in individual bowls you can add a drizzle of olive oil and/or some slightly roasted pumpkin seeds.  Enjoy!

Cheers to your health!

Sophie DeVore

For consultations or for any questions please contact me via my website’s contact form by clicking on this link: 

http://www.philosophie.paris/contact-en/

Getting ready for Winter continued - Dry skin is a thing of the past

Try this easy tip that will enable you to go hand and body lotion-free, while bringing on an energizing sense of well-being!  

Dry scrubbing before the shower

Use a gentle loofah style or terry cloth mitt.  Start at your feet then work your way up.  Accentuate the areas that are excessively dry such as ankles, knees, and elbows.  You can go a little firmer on the lower half of the body and softer as you make your way to the upper half.  

Scrub all your bits except for the breasts and face, which means not to forget:

  • the sections between your toes, top of the foot
  • under your knees
  • on the inside of your elbows
  • the crease of your groin
  • the butt cheeks
  • between the fingers and the tops of the hands
  • the section between the breasts
  • and even the armpits (I use a mitt just for that zone, give a rather gentle scrub with a soft mitt)
  • Think of massaging the shoulder and neck area with the mitt, and other areas you might instinctively feel the desire to do so

Certain parts of the body will become pink after scrubbing. this is absolutely fine, no need to insist further.

"Your health gives you more true pleasures than pleasures themselves."  - François Fénelon

Recommendations:
Start once a week at first, enabling the body to slough off dead skin, stimulate the circulatory system and feel greatly invigorated.   After your first few scrubbings, you will notice that your skin is very soft and smooth, and no longer needs moisturizer!! This doesn’t mean you shouldn’t use moisturizer, just that you won’t need it like you have in the past, especially in these drier months ahead.

Me time:
It is also a me-time self-care ritual that I like to perform regularly.  A mini massage session, that feels like a treat to myself.   We can always use more of those.  So before you head to the shower, give it a try and let me know how you feel!

Purchase and care:
Hemp/linen and cotton mixture mitt (or any terry cloth mitt): found in your natural food store or online. Wash your mitts regularly, like you do your towels.  Here is a similar glove to the one I get in France: 

http://www.amazon.com/Body-Shop-Hemp-Mitt/dp/B0030DKHLQ/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1445540477&sr=1-1-catcorr&keywords=hemp+mitts

 

Cheers to your health!

Sophie DeVore

For consultations or for any questions please contact me via my website’s contact form by clicking on this link: 

http://www.philosophie.paris/contact-en/

Summer lite - try this cool cucumber salad to refresh you summer

One more month of summer... I hope you have enjoyed these mild and sunny days.  Here is a quote to keep you moving and a recipe for a chilled cucumber salad.  Enjoy!

"Exercise is the most potent yet underutilized antidepressant"    - Bill Phillips

Chilled cucumber yogurt appetizer

 

Ingredients: (4 servings)

- 2 large cucumbers

- 1 serving of greek yogurt (or your favorite variety)

- 1/2 teaspoon of salt

- a pinch of pepper

- optional:  2 cloves of garlic and/or a few mint leaves - finely chopped 

 

Preparation:

Peel the cucumbers and julienne them in a medium sized bowl.  Add the salt to bring out the water of the cucumbers.  After a few minutes press and drain the excess liquid.  Add the yogurt, the pepper (and the optional ingredients, if you wish to)... mix well.                                                                                                                                

Place in the refrigerator for a half hour or more and serve chilled.  This is a very refreshing dish, ideal for summer.

 

Cheers to your health!

 

Sophie DeVore

For consultations or questions, please reach me at my website's contact page with this link: Contact

http://www.philosophie.paris/contact-en/




Summer is here, so let us talk about the sun and you

We worship the sun and yet we fear it.  It is our most potent source of Vitamin D, the vitamin which is essential for a healthy body.  We are happier when it shines and when we are under its rays, for it releases chemicals and hormones vital to healthy sleep, mood boosting and the aging process.  But for the last few decades we have been told it is also our skin’s number one enemy.  We all know we should avoid a sunburn, and here are some other tips to help you with sun care.

Progressive exposure:  Never expose yourself to the sun for long periods without protection.  Last year I started with a 20 minute exposure, increased by 10 minute per day until I made it to one hour, which became my maximum.  This could very well be too much for some of you, so know your limits. Depending on where you are in the world, the sun is at its peak between 11am-3pm.  Those are the hours that require more protection.

 If you will be in the sun for long stretches at a time, here are some things to consider:

> Clothing & accessories:  Try wearing clothing that will protect your skin, whether it be a long sleeve shirt or stronger coverage with a high UV protection garment, a hat to cover your face and sunglasses need you need them.  

> Food:  Our food offers protection from the inside-out.  Berries are seasonal and full of protective anti-oxidants.  Eating a pack of blueberries before you head out in the sun will add a protective barrier from the inside.  Choose organic whenever possible.

> Creams: Topically you have both traditional and mineral protection.  The traditional products are more controversial as they contain chemical ingredients that might be harmful in their own right.  Wait 30 minutes after application before heading out in the sun.  The mineral protection is more natural, takes effect immediately, but will need to be reapplied diligently.  In the ingredient list, look for the reflecting features of zinc and titanium oxide.  Either way, opt for the lower SPF creams and reapply frequently - this way some of the UV rays come through, enabling you to benefit from your exposure.  A total sunblock is a total block of Vitamin D production.

> Your skin can help:  When in the sun and at the sea, we often want to shower right after we come out of the water or the sandy beach.  Instead, let your skin do the work.  Your skin needs its own oils for UV protection and afterwards for the synthesis of Vitamin D.  For best results your shower should be 3 hours before or 3 hours after sun exposure, so that you ensure a more continuous protection from your own body's mechanism.  In case of redness or burn, keep aloe-vera around, to soothe and help the skin recuperate.

> Keep hydrated:  Hydration is even more essential in the warmer months.  Keep a bottle of water around at all times and drink it, don't wait until you're thirsty!  Pure water is great and if you need a little zing to make you drink more easily, try adding lemon or lime to your H2O for flavor.  Avoid sugary sodas and fruit juices that will not quench your thirst.  Keep caffeinated beverages and alcohol to a minimum as they will dehydrate you further.

Nature's summer bounty: Summertime means that your local markets will have the most abundant selection of fruits and vegetables that the sun has cajoled.  Other than red berries, have some peaches, plums or apricots, and enjoy the amazing variety of tomatoes, squash, eggplant, asparagus, peppers, fennel and green beans to name just a few.  Add some fresh herbs to your dishes giving them more pizzazz plus a boost of anti-oxidants as well as vitamins A and C.  At the moment I can't get enough of cilantro!       Summer produce makes great snacks for the home, picnics or on-the-go.  And yes, these sun-filled marvels taste great on the grill!

Activity: Be more active outdoors with the temperatures and weather cooperating.  Take extra walks, bike, hike, roller-blade, swim or go for a jog in the park.  If you are experiencing a heat wave, like the one that just took place in France, reduce your activity, stay in a cool place and increase your water intake.

Self-care: Are you taking time for yourself?  Don't underestimate the benefits of this me-time outdoors.  Close your eyes and enjoy the present moment.  Breathe deeply, listen to the sounds around you and reflect on all the good things in your life.

Cheers to your health!

Sophie DeVore

 

For consultations or questions, please reach me at my website's contact page with this link: Contact

http://www.philosophie.paris/contact-en/