Let’s not forget health goes beyond simply eating healthy. True health promotes whole body wellness and balance by managing stress, boosting confidence and esteem, and creating positivity in the mind and body. How do we accomplish this? Self care! Self care is THE key to maintaining a healthy relationship with ourselves. I know sometimes our busy schedule can get the best of us and taking time for ourselves can feel like a luxury you can’t afford but today I want to remind you that it’s okay to take time for yourself (in fact, it’s important that you do)– and I want you to do that by enjoying one of my fabulous 4 DIY food face masks. Face masks, really? YES! They are fast, easy (cheap) and effective — plus summer is here. Don’t you want to hydrate your skin and give it a healthy glow?
Face masks aside, self care is all about checking in and reconnecting with yourself. When we don’t make time for self care we miss the opportunity to reflect and evaluate. Use that time (even if it’s just 5 minutes) to make yourself the priority. What do you want? What do you need? As mothers, wives and lady bosses and super women… etc — we all know what it’s like to push ourselves to the point of a burn-out. We’ve all experiences the negative effects of too much stress so let’s make an effort to slow it down this summer to give ourselves enough time for personal TLC so that we can be the best version of ourselves for ourselves and for our loved ones.
Avo + Cocoa Hydration Face Mask
1 tablespoon of honey
1 tablespoon of raw cocoa powder
Mash ¼ of an avocado in a small bowl.
Mix in the cocoa powder and honey.
Apply the mask to clean, dry skin and leave for 10 minutes.
Rinse with warm water and moisturize!
Banana Face Mask
1 tablespoon of orange juice
1 tablespoon of honey
Mash ½ of a banana in a small bowl.
Mix in the orange juice and honey. Don’t worry if there are lumps — lumps are totally fine!
Apply the mask to clean, dry skin and leave for 15 minutes.
Rinse with warm water and moisturize!
Cucumber Face Mask
*This mask is especially great for oily or sensitive skin.
1 tablespoon of honey
1 teaspoon of bentonite or kaolin clay (add more clay if you want the mask to be more of a paste)
Blend the cucumber, honey and clay.
Apply the mask to clean, dry skin and leave for 20 minutes.
Remove with warm washcloth and rise face with warm water.
*After using a face mask use this DIY toner to lock in the effects!
1 teaspoon of apple cider vinegar
1 cup of water
Mix and shake the apple cider vinegar and water.
Apply evenly to the face with a cotton ball.
Why are these my favorite granola bars? Because they are jam packed with oats, pumpkin seeds and goji berries. Did you know oats contain super important vitamins, minerals, antioxidants and fiber — making them one of the healthiest grains on Earth?
Oats are commonly eaten in cereals, muffins, and other baked goods or prepared as oatmeal, which is made by boiling the oats in water, but I like to batch cook granola on a days I feel like hanging out in the kitchen with a glass of Rosé and good tunes.
…so why oats?
Oats are super rich in soluble fiber which plays a vital role slowing the digestive process so your body can absorb nutrients from the foods you eat. Fiber can also help you maintain a healthy weight long term and keep your gut bacteria happy.
+ Oats are also high in the soluble fiber beta-glucan which helps reduce cholesterol and blood sugar levels.
+ Oats increase feelings of fullness.
+ Oats lower bad cholesterol and protect good cholesterol.
+ Oats lower the risk of heart disease.
+ Oats may reduce symptoms of constipation.
…and let’s briefly cover Goji berries! Goji berries are a MUST superfood you should always have in your pantry! They have amazing health benefits, boost all the efforts of oats and also curb the cravings for sweets — because they are so sweet!
+ Goji berries can help stabilize blood sugar levels. They have been known to lower high blood pressure.
+ Goji berries improve sugar tolerance and alleviate insulin resistance. They also improve and recover cells that help produce insulin.
If are someone who struggles maintaining a balanced blood sugar level, you may be a candidate from my 5 DAY BLOOD SUGAR BALANCE MEAL PLAN. I designed this meal plan to help my patients detox and stabilize their blood sugar levels.
My Favorite Granola Bars by Delphine Remy | Follow @delphremy - YouTube
Subscribe to my YouTube Channel to receive instant updates on NEW recipe how-tos.
Prep time : 30-40 minutes
Servings: 10 mini-bars (or 6 big bars)
1 cup rolled oats
1/2 cup pumpkin seeds
1 Tbsp. of coconut oil
1 ounce maple syrup
2 ounces sesame puree or tahini
1.5 ounce goji berries (raisin, dates or figs work as well)
1⁄4 teaspoon of vanilla powder
1. Heat the coconut oil, the maple syrup and the sesame puree in a small pan on low heat.
2. Place in a large mixing bowl the oatmeal, the pumpkin seeds, the goji berries, the salt, and the vanilla.
3. Pour the liquid into the bowl and stir well with a spoon.
4. Once thoroughly mixed, transfer to an 8×8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)
5. Press down firmly until uniformly flattened – I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.
6. Cover with parchment or plastic wrap, and let firm up in the freezer for 15-20 minutes.
7. Remove bars from pan and chop into 10 mini-bars (or larger or square, as you wish). Store in an airtight container for up to a few days. I like to keep mine in the freezer.
You may be asking yourself — “What is orthorexia? Is that a new type of eating disorder?” Although orthorexia is not currently recognized as a clinically legitimate eating disorder, many people struggle with the symptoms of its classification. People who have orthorexia will not necessarily count calories and are not generally motivated by weight loss and/or need to be thin, although they can have those characteristics. The term orthorexia was coined in 1998 and is defined as a fixation on righteous eating. People who are orthorexic have an unnatural obsession with eating foods one would consider ‘healthy’.
What’s the harm in orthorexia?
There is nothing inherently wrong with wanting to eat healthy and adhere to the rules of “clean eating” but often times the disorder can affect people socially and psychologically. For those who suffer from orthorexia, the simple concept of eating healthy may be a source of anxiety and in many cases causes feelings of shame or guilt if perfection is not achieved. A person who suffers with orthorexia may choose to stay home in an effort to avoid ‘unhealthy’ foods or confronting engagements with friends or family.
Symptoms of Orthorexia
+ Feelings of guilt when deviating from the their diet
+ Feelings of extreme satisfaction, esteem or spiritual fulfillment when eating ‘healthy’
+ Critical thoughts of others who do not eat ‘healthy’
+ Fear of eating away from home
+ Avoidance of foods prepared by others
+ Distancing from others who do not share similar views about ‘healthy’ food
Orthorexia can also take a physical toll on the body.
When people restrict themselves to the detriment of pleasure, they can often rebel with binge episodes on foods that are outside the rules. When it happens, orthorexics feel extremely shameful and guilty and want to make up for their “weaknesses” by restricting, exercising more or beating themselves up. They feel they have to repent after having broken the rules. They might experience discomfort or pain in the gut from not eating the “right” foods. This sensation furthers the ideology that these foods are bad and shouldn’t be eaten but in all reality the negative experience could have been caused by the anxiety of eating an ‘unhealthy food’. The gut is super sensitive to emotion — especially anger, sadness and anxiety.
How does orthorexia happen?
Orthorexia is typically born out of an extreme need to get healthy and/or fear of becoming ill. People who seek very regimented and restricted dietary changes due to illnesses such as Candida, mold or autoimmune disorders are the usual suspects. Others people develop orthorexia through sports that require a very strict way of eating such as triathlons, bodybuilding, rock climbing, track, … It usually starts as a very specific diet to enhance performance but it turns into this debilitating disorder.
Warning Signs of Orthorexia
+ Compulsively checking nutrition labels and ingredients lists
+ Eliminating entire food groups (all sugars, all carbs, all dairy, all meat…)
+ Noticeable increase in the consumption of supplements, herbal remedies and probiotics
+ The inability to eat anything but a narrow group of foods deemed ‘healthy’ or ‘pure’
+ An unusual interest in what others are eating
+ Spending hours per day thinking what foods will served at an event and whether or not it will meet your requirements
+ Irrational concern over the preparation techniques of food, sterilization, etc
+ Obsessively following food and nutrition trends
Wanting to eat healthy and nourish the body is positive, but if you exhibit multiple signs of orthorexia, please speak to your primary care physician to discuss recovery. While on the surface orthorexia may appear to promote health, many of its components are born out of a need to avoid pain and vulnerability. So as many eating disorders, food is not the problem, there is something much deeper and food is only a strategy to control the pain and the sadness.
There is a balance to health. Good health should be all encompassing and promote whole body wellness — and that includes the mind and soul.
Why wait until #TacoTuesday to enjoy this awesome recipe for shrimp tacos and avocado vegenaise? Friday is here and the weekend is upon us — so let’s fire up the grill and enjoy some fresh seafood poolside.
Tacos are so versatile, healthy and can be prepped in a matter of minutes — meat or no meat. Just choose a handful of fresh ingredients, tortilla and you’ve got yourself some tacos.
A post shared by Shuang Shuang (@shuangys_kitchensink) on May 8, 2018 at 9:40am PDT
What’s Vegenaise? Traditional store-bought mayonnaise are not good for you. You know that! Vegenaise contains the heart-healthy oils and is entirely allergen-free and egg-free. Oh — and did I mention it tastes BETTER than regular mayo?! Try. It. Immediately.
Vegenaise can be purchased in stores but it can be pretty pricey so why not following this recipe to prepare it at home with a few basic ingredients >> Vegenaise recipe.
This super quick and easy recipe for shrimp tacos is a recipe your family will love but can also be go-to when hosting dinners and BBQs this summer. This is definitely a fresh dish filled with wonderful texture. SHOP the 15 SUMMER RECIPES + TIPS eBook to discover more summer recipes!
Main ingredients for the Tacos and the Avocado Vegenaise:
1 large avocado, pitted & peeled.
1/4 cup Vegenaise (or healthy mayonnaise)
1 teaspoon lemon juice
Salt & pepper to taste
Almond or flour tortillas
2 handfuls arugula
1-2 avocados for the tacos
1 cup cherry tomatoes, cut in quarters
½ cup scallions, chopped
Microgreens, for garnish
Ingredients for the BBQ Shrimp:
1/2 cup of tomato paste.
1/2 cup water.
4 Tbsp. Worcestershire sauce
2 Tbsp. apple cider vinegar.
1/2 tsp garlic powder
2 Tbsp. raw honey or maple syrup
Black pepper to taste
1-1/2 pounds shrimp, peeled and deveined
1. To prepare the avocado Vegenaise, peel and pit the avocados. Mash the avocados with a fork, add the lemon juice, blend in the Vegenaise, and mix well to combine.
2. To prepare the shrimps, mix all the ingredients to prepare the BBQ sauce.
3. Marinate the shrimps with the BBQ sauce and let sit for 10 minutes.
4. Heat a pan or the grill to medium. If you use the grill, grease it before placing the shrimps. Cook until just opaque, about 1-1/2 – 2 minutes per side. If you are using the pan, grease it slightly and cook for about 1 ½ minutes per side. Cover to keep warm while assembling the tacos.
5. Grill the tortillas (grill or pan) until warm and slightly charred, about 20 seconds per side. I place the tortillas in a glass so they take the shape of a tacos which is unimportant when you eat it right away but important when I need to shoot it for Instagram!
6. Assemble the tacos by placing 2 spoons of avocado Vegenaise, a bed of arugula, slices of avocado, cherry tomatoes, shrimps and scallions on the tortilla.
The topic of metabolism is easy enough to understand but the function remains super important. In this blog cover the basics and how a few simple activities can boost your metabolism.
What is metabolism?
Metabolism is the process our body uses to convert the fuel in the food we eat into the energy our body needs to power literally everything we do. Metabolism can be broken down into 2 processes referred to as Catabolism and Anabolism; which are the breakdown and buildup of substances in the body. During Catabolism molecules are broken down into smaller ones, releasing energy. An example of this process would be the digestion of protein which is then broken down into amino acids the liver can store as energy. Anabolism is the assembly of smaller molecules into larger ones.
Our body is made up of living organisms and cells that need energy to grow, maintain cellular structures and maintain operational processes; unfortunately the rate at which our body metabolizes energy affects this process and our day-to-day body and brain function. Things like hormone production, age, gender, genetics, stress and overall health play their part as well; and while some of these things you can’t control — some you can.
A healthy lifestyle and maintaining healthy daily habits are crucial for your metabolism. Many people slow their metabolism without even realizing it. Here are a few bad habits to look out for and 5 ways to boost your metabolism.
Exercise will become more and more important as we get older. The body naturally loses muscle mass with age, which slows down the metabolism. Working out has the ability to slow that slide. It is quite simple, you need to challenge all your muscles more often in the following ways:
+ Increase the intensity of your current workout. More intensity will boost your metabolism and increase your calorie burning capacity. Interval training along side any type of cardio exercise is very helpful in increasing metabolism. The idea is to switch back and forth between lower and higher intensity.
+ Lifting weights and increasing your muscle mass is also very helpful because muscles burn more calories than fat. This does not only help your muscles and your metabolism but your heart, bones and even mood!
TIP. Even if you spent an hour at the gym today, spending the rest of the day sitting or slouching isn’t doing your body any favors. Move around when you can. If you have a desk job, stand up to stretch your legs each half hour, and/or take frequent breaks to walk around.
Cardio — too much of the same steady-state exercise can lead to a depressed metabolism. If you feel like you’ve hit a plateau with your workout routine, switch it out for something new that will stimulate your body… and here’s a reminder on a few other simple tips.
Eat breakfast everyday! Our metabolism slows down significantly when we sleep so if we start our day without eating our metabolism continues at a lower rate but be sure to avoid sugary breakfasts. Breaking fast with sweets can result in unstable blood sugar levels and erratic energy levels.
Stop counting calories! Eat when you’re hungry and stop when you’re full — don’t worry about the calories. A reduced or insufficient calorie intake will force the body to conserve calories rather than burn them effectively halting the metabolic process and preparing you for starvation mode.
Get restful sleep. Metabolism is not a fan of stress, burnouts, exhaustion or fatigue. All of these lead to a lower metabolism. So if you want to keep the body moving — get restful sleep.
Hydrate! Hydration is absolutely associated with slow metabolic states. Up your water intake if you’re slacking to at least 8 glasses of fresh water daily — especially during summer months. Don’t forget the water in fruits, juices, your coffee and tea counts!
Common symptoms of a slow metabolism include:
+ Weight gain or difficulty losing weight
+ Chronic fatigue
+ Cracked or dry skin
+ Hair loss
+ General weakness in the body or feelings of stiffness or flexibility
+ Constant sugar cravings
+ Difficulty concentrating
Who would’ve thought that the secret to healthy blemish-free skin could be linked to gut health? Yep — the topic of gut health is here to stay so get used to it. Just think — more than 80 percent of the body’s immune system is located in the gut which means the bacteria living there is obviously going to have a big impact on our overall health. Skin health included. The skin being the largest organ in the body often reflects the body’s internal health, especially the gut. Gut health (and gut microbes) is currently one of the most talked about and researched subjects in medical science and only over the last 5 years are we really able to fully understand the sequence structure of gut microbiota and how it works.
While we all know that autoimmune illnesses, poor immune health, constipation are signs of an unhealthy gut, we now also know that skin conditions such as acne, facial redness, psoriasis, dry skin, eczema (especially in children) and rosacea are also symptoms. In fact, gut microbes may have an effect on everything within the body from body fat to mental health.
But I eat so healthy — why do I have poor skin health?
It’s not what you eat per say, but what your body absorbs. If you are doing everything by the book, poor skin health may just be a sign that your body may not be absorbing all the essential vitamins and nutrients found in your fabulous green smoothies. Remember — the entire purpose of good digestion is to absorb the food our body turns into fuel to function properly. If we’re not absorbing all the essential nutrients, the body may experience digestive issues, endure nutritional deficiencies or hormonal imbalances. YIKES! I will write several posts on the leaky gut subject!
So how to I take control of my gut health?
+ Reduce stress
+ Eat Probiotic-rich foods! There are trillions of bacteria living in your gut and these tiny micro-organisms can either encourage health or be extremely disruptive. Eating probiotic rich foods can keep the ratio of good and bad bacteria in check. Sauerkraut, kimchi, tempeh, miso and kefir are excellent sources of probiotics.
+ Eat ARTICHOKES. Inulin, one of their major sources of fiber, is a prebiotic and prebiotics increase the amount of probiotics in your stomach.
+ Eat MORE raw veggies — recommended daily.
+ Eat bananas. They also contain lots of prebiotics.
+ Eat MORE cruciferous veggies such as broccoli, kale, cabbage and cauliflower.
+ Add Apple Cider Vinegar to your daily diet — simply adding 1 tablespoon of apple cider vinegar to your salad as a dressing can help stimulate hydrochloric acid in your stomach and thus digestion.
Healing the gut will help to heal and promote healthy glowing skin. Try my 5 DAY GUT CLEANSE AND DETOX to experience a guided step-by-step detox meal plan.
To promote healthy skin don’t forget to …
+ Drink water! Add lemon to your glass of water to help the body flush toxins and keep the digestion moving smoothly.
+ Drink Green tea. It contains antioxidants that fight the effects of aging and help the body stay hydrated.
+ Eat blueberries. Blueberries are also antioxidants-packed and fight signs of aging.
+ Eat fish! Omega 3s are a healthy fat that moisturize the skin without making it oily.
+ Eat sweet potatoes. They reduce wrinkles!
+ Eat raw veggies such as avocado, carrots, or broccoli. They help reduce fine lines, enhance skin complexion, fight aging and protect against sun damage.
Frozen? Is she really using frozen veggies? YES! Absolutely I am. Organic frozen veggies are typically flash-frozen immediately upon harvesting when their nutrient content is at its highest. Use frozen berries or leafy greens in your morning smoothies, saute them in olive oil with spices or use them to make a quick and delicious veggie soup.
One of the questions my patients ask me most about preparing meals and clean eating is whether or not it’s okay to use frozen or canned foods and when it’s appropriate. I’ll put your mind at ease and tell you peas (along with broccoli, Brussels sprouts, and spinach) are on the Approved Frozen Foods List, click here to learn what other foods make the approved fresh, canned or frozen list with my shopping guide FRESH, FROZEN OR CANNED.
As a Nutrition Coach, chef and occasional caterer, I know first-hand how it feels like to be pressed for time and having to focus 100% on quality and taste. In Fresh, Frozen or Canned, you will discover the benefits and attention points of consuming fresh, frozen or canned foods so that you are able to make the best choice for you and your family.
Watch the FROZEN PEA MINT SOUP recipe how-to on YouTube
Pea and Mint Soup by Delphine Remy | Follow @delphremy - YouTube
Subscribe to my YouTube Channel to receive instant updates on NEW recipe how-tos.
FROZEN PEA MINT SOUP
Prep time 15 minutes
4 cups vegetable stock
3/4 – 1 cup mint leaves
5 cups English peas
Salt and pepper to taste
1. Thaw the peas by placing them in a sink filled with hot water.
2. Once ready, place peas and mint in your Vitamix, Thermomix or any kind of strong blender.
3. Start by adding 3/4 of the bouillon and blend until smooth.
4. Add salt and pepper to taste.
5. Add more bouillon if you want to adapt consistency and blend again until creamy.