Eat the rainbow!

tips to limit the extra pounds during the Holidays

healthy tips for high blood pressure, what not to eat and what to eat that can help with hypertension and high blood pressure

With days getting shorter, it is not uncommon to experience depression feelings. Here are a few to do's and don't that can help with mood levels and a list of foods to support a healthier mood: What you should avoid: Too much sugar that will bring your sugar levels out of whack and thus lead to an imbalance of hormones, including the stress hormone. Skipping meals or eating erratically can also lead to depression Too much junk food usually rich in fat, sugar and calories What you should emphasis: Regular and balanced meals composed of complex carbs, protein and fiber (vegetables:)) that will help keeping your sugar levels on track Nourishing good fats that help with proper brain function and nervous system Eat amino acids (proteins) that help balance and better our mood B vitamins to soothe stress It is also a great time of the year to exercise outdoor to get some sun and endorphin hormones, the "happiness hormone" produced during exercise. Foods that can help elevate your mood: - Salmon for its Omega-3 fatty acids that are important for brain and nervous system - Dark leafy greens high in fiber to balance blood sugar levels - Chia seeds rich in Omega-3 fatty acids - Turkey rich in tryptophan to help mood boosting brain neurotransmitters - Lentils rich in Vitamin B - Eggs rich in protein, vitamin D and B12 - Sardines for its high content in Omega-3, vitamin B and D - Avocado with vitamins B5 and B6 and high fiber - Bell pepper for its high vitamin C content that is anti-inflammatory - Fermented foods that help with healthy guts, many researches have shown a high correlation between guts and brain - Almonds rich in protein, magnesium and fiber - Chocolate which contains a number of potent compounds known to boost endorphin - Sunflower seeds a good source of vitamin B6 and magnesium - Sweet potatoes rich in B vitamins, fiber and vitamin C. Most of these foods are really easy to incorporate into our daily diet and will make a difference, not only for our mood, but also for our overall health. It is amazing to see how much of an impact healthy eating can have at every levels!

In honor of June being Men’s Health Month, we wanted to talk about the type of eating habits that promote a long and healthy life for men! Science continues to confirm that while things like exercise and stress management are definitely beneficial for our health, as much as 90% of our health has to do with our diet. The food we eat directly effects: How our genes are expressed, determining what diseases we do and do not become susceptible to How quickly we age at a cellular level How we respond to the environmental toxins that we’re exposed to Our mood and energy level …and SO much more! Two of the leading causes of death for males are cancer and respiratory disease, but the number one killer of men still remains heart disease, claiming the lives of 1 in 4 men every year. Prioritizing a heart healthy diet is arguably the only way to prevent developing heart disease yourself. A heart healthy diet consists of… Healthy fats like fatty fish, avocados, seeds, and nuts Whole grains like oatmeal, brown rice, or buckwheat Copious amounts of vegetables and fruits What a heart healthy diet does NOT consist of is… processed foods, trans fats and sugars. Make it a lifestyle, not a short-term goal! Healthy eating is an overall lifestyle that you can commit to, not a yo-yo diet that you stop and start. Over time, small and effective changes to your eating habits will create choices that become second nature as opposed to a forced task. I won’t lie to you, at first it may seem difficult, but once your body starts to feel the benefits it will actually begin to crave these healthy options! Try these simple ways to improve your eating habits! Portion control - One thing I was amazed by when I came to America was the portion sizes. It is not uncommon to go to a restaurant and receive a single entree containing 2,000 or more calories. That is the amount of calories many people eat in an entire day of activity. You don’t have to miss out on the special occasions and get togethers, just do not feel compelled to finish your whole plate. To-go boxes are a great invention for that reason ;) Another option is eating family style. Share heavier dishes, such as desserts, with the entire table so that you can still get a taste without the guilt of eating the entire thing! Plan your plate around your veggies - So many people will plan their meal around their protein and then add a small helping of veggies and a starch as a side. Try planning your plate around your veggies, adding the protein and carbs as the additions. Avoid boxed foods - Ready to serve, boxed and packaged foods contain tons of additives and preservatives that harm our health. Eating whole, natural foods ensures that your food is giving you nutrients, instead of empty calories and fillers that are bad for your health. Think ahead - Don’t wait until you’re hungry to decide what to eat. This is when we’re most likely to succumb to cravings and fast food. Instead, prep your meals ahead of time or even consider ordering meals that are already created with heart health in mind to save you some time and stress. Making the change can seem scary at first, but it is worth the effort and you don’t have to do it alone. Reach out to Cuisine by Celine to find out how we help men with their eating habits, ranging from those that are dealing with a chronic illness, all the way to professional athletes looking to improve their performance on the field.

Most of us have tied ourselves or have heard of someone doing a “cleanse” or “detox” diet. With so many fad diets and miracle products on the shelves at market, what really is the best way to clear away the harmful toxins in your body? For starters, detoxes that center only around restricting and not adding, are typically the “cleanses” to be wary of. Achieving a balanced system is a great opportunity to add a wide variety of colors, textures and of course, flavors , to your diet. It’s no secret that Cuisine by Celine is a huge proponent of whole foods! Nature gave us such a wide variety of nutritious foods to help naturally cleanse the body and help our systems reach optimal function. Putting intention and emphasis into adding these foods into our diet can truly make a difference for our health. Detoxifying foods to get onto your plate ASAP! Garlic - Great for stimulating the liver in order to assist in the production of detoxifying enzymes. It also is great for detoxification for immune support, as it contains antiinflammatory, antiviral, and antibacterial properties . Organic Sunflower Seeds - Thanks to vitamins like selenium and Vitamin E, these are a great health food. They also aid in liver detoxification which can help prevent cholesterol buildup in the body. Lentils - This great source of plant-protein is useful for not only eliminating toxins from the body, but will also help you obtain healthy cholesterol and blood sugar levels . Nuts - Healthy fats are needed to assist in the absorption and clearance of toxins from the body. Walnuts, Brazil nuts and cashews are especially high in Omega-3’s. Broccoli Sprouts - These little guys are loaded with antioxidants as well as sulfur-containing nutrients, which are vital for detoxifying our bodies from environmental toxins and heavy metals. Red Peppers - With one of the highest amounts of vitamin C, (about three times more than an orange) this vegetable helps us transform toxins into a material the body can digest. They also have vitamin A and other nutrients! Watermelon - A great source of water to quite literally help flush the toxins right out of the system. As if that didn’t make it amazing enough for detoxification, it also contains anti-inflammatory properties! Benefits of clearing toxins from the body Building our meals around foods that help eliminate toxins can make us feel better for so many reasons: - Reducing the amount of inflammation our bodies are subjected to. - Minimizing stress on our liver. - Aiding in digestion and improved gut health. - Clearer thinking and cognitive abilities - Improved aging of the skin, hair, and nails. …and so much more. So why wait to start incorporating these detoxifying foods into your diet?! Check out our delicious meals , filled with cleanse-promoting ingredients or get in touch and ask us how we can help you with a more personalized touch!

 Springtime is here, which means it is time to clear out what no longer serves us to make room for what will. Spring cleaning applies to all parts of our lives and our houses, including our diets and pantries. As you enter this period of “new/rebirth” here are some items in your pantry to throw in the trash! Food products to clean out of your pantry  1. Sugary beverages Drinks such as soda and juices from concentrates have large quantities of processed sugars. These contain a high amount of calories without any nutritional value . These processed sugars in the drink can also result in health issues like GI distress and inflammation. 2. Boxed foods Boxed meals can seem like a huge time saver, but in all actuality, you are just trading the convenience of time for possible health ailments down the road. These foods often contain ingredients to extend and preserve their shelf life, and in turn may cause harm to our bodies and overall health. Instead of putting you and your family at risk, consider saving time with healthy and ready-to-heat-and-serve-meals that are prepared fresh, from whole foods and ingredients like the meals available with Cuisine by Celine . 3. Pastas and breads made with processed flour Processed and enriched flours contain a list of adverse effects nearly a mile long, including: Raising blood sugar Increasing insulin levels Increased risk for heart attack and cardiovascular disease Increased levels of LDL cholesterol Nutrientless snack foods Snacks like chips and cookies are dangerous to keep in the pantry. They prompt us to consume “empty” calories, or calories without any micro-nutrients. When we do this, our bodies expect the vitamins and nutrients to come so it actually can increase our hunger so that we consume more, instead of leaving us satiated. Healthy snacks to consider instead would include: A piece of fruit Veggies and hummus Pumpkin seeds Almonds Make this the season you stick with your transition Eliminating these foods from your diet might seem overwhelming, but once you become aware of all the delicious and nutritious foods that you can replace them with, we promise you’ll hardly miss them! Subscribe to our newsletter and stay up to date on special offers on healthy meals, exclusive recipes and more to help you along your journey!

The Holidays are typically a time that many of us give ourselves permission to indulge but what if we told you that your healthy habits don’t completely have to go to the wayside during this celebratory season. That you could both participate in the majority of the delicious traditions that you have by just making them a little more in alignment with your health goals? Whether you are hosting your friends and family, hoping to give them healthy options or bringing a dish to the party, consider trying some of these alternatives and substitutions this Holiday season. 1. Eggnog with a twist For plenty of us, eggnog is an annual tradition, but unfortunately, for some, dairy can trigger unwanted symptoms like GI issues and skin irritations. Fortunately alternative milks make it an option for those with dietary restrictions. Out of all of the nut milks, we highly recommend oatmilk, as it provides a similar creaminess to traditional cow milk eggnog. 2. Cut the sugar in half for recipes To say that we are shocked at some of the recommended sugar quantities in recipes would be an understatement. Try cutting the sugar serving size in half next time you are baking. We promise you will be surprised by how sweet your dessert still is! 3. Get creative with your sweeteners Refined sugar is not the only sweetener. Consider alternative sweeteners such as: Maple syrup Dates Tahine Bananas Next time you are baking! 4. Dark chocolate almond bark A great dessert alternative to the carb heavy, baked goods is dark chocolate almond bark. The dark chocolate is also lower in sugar than milk or white chocolate, making it all the healthier! 5. End the night with herbal tea As opposed to having one more cocktail as the evening is winding down, consider having a glass of herbal tea. A healthier way to relax and end the evening. 6. Veggie Soup Appetizer A great alternative to appetizers that are filled with “filler” calories, like simple carbohydrates, is a vegetable based soup like a chicken and kale soup or butternut squash soup ! as your appetizer. In addition to avoiding unnecessary junk, you’ll be adding more vegetables to the meal! 7. More veggies ;) Did we mention that veggies are important? (lol) Only giving yourself half a serving of carbs and making the other helping, vegetables is a great way to get more nutrients. All of the fiber in the veggies will also help keep you fuller for when dessert comes around to help you resist over indulging. Being healthy doesn’t, for a second, mean that you don’t get to celebrate the Holidays and enjoy delicious food, it just means being more mindful of how you do it. Besides what you put on your plate, you can also take actions like going for a walk with your loved ones after your meal. This is great for helping with your digestion post meal. For more healthy tips and tricks during the Holiday season, join Award Winning Chef , Cuisine by Celine’s Healthy Minds and Cooks Facebook Group !

It’s Breast Cancer Awareness month and what better opportunity to talk about how we can stand up to Breast Cancer and spread light on this disease in hopes of making it less fatel and even preventable. Over the years the medical community has seen a decline in deaths related to breast cancer as well as diagnoses all together, which is extraordinary news! Contributing factors like: Decline in hormone therapies. Prioritizing screenings. Advances in treatment. Greater focus on healthy eating. ...and of course, overall more holistic approaches to both preventive health and treatment are truly lowering the fatality of this disease as a whole. The statistics… The American Cancer Society predicts 43,600 deaths of American Women this year caused by Breast Cancer. Women are not the only ones affected by this illness. Although far less, approximately 2,650 men will be diagnosed with breast cancer this year, reports The National Breast Cancer Foundation An unhealthy diet and lifestyle puts you at greater risk for developing breast cancer. The good news… Of course, with breast cancer, there are still a lot of things unknown about what exactly causes it. One thing is for certain though, a healthy lifestyle definitely has been shown to make you less susceptible to chronic diseases such as breast cancer. Things to reduce your risk of breast cancer include. Eat plenty of healthy fats: Diets containing a proper amount of healthy fats have been shown to be great for preventing chronic diseases such as breast cancer. The Mediterranean Diet is often used as an example of a great cancer fighting way of eating due to both the healthy fats and the emphasis of plant-focused eating. Reduce your sugar intake: Consuming too much sugar and processed carbs can lead to cancer-causing inflammation. Reducing your intake of boxed, processed foods all together and replacing them with nutritious, freshly prepared meals/meal preps is an easy way to eliminate both and increase your chances of staying healthy. Stay active: Getting routine physical activity can do so much for maintaining a healthy. Even just 30 minutes a day, 3 days a week help with weight management and breast cancer prevention. How you can do your part during breast cancer awareness month… Other than financial contributions to breast cancer awareness charities and organizations a huge way to help is do just what it says, spread “AWARENESS!” Don’t be afraid to discuss the importance of screenings, especially for women after 40. Help share the preventive steps we can take and most importantly, set a good example for all of the above and be safe and mindful with your own body as well.

It’s the NBA Playoffs and a much-needed distraction from our current environment. I walked into a sports bar a couple of weeks ago with 20+ TVs and everything from the Stanley Cup Finales to the French Open to the NBA Conference finals was on and if you are a sports fanatic or just like sports in general, I’m sure you can understand what an awesome feeling it was to be able to watch all of these events especially after the year we’ve had! I’ve been working in Sports Dietetics for over 15 years. In this area of nutrition and dietetics I have specialized in working with athletic populations of all ages to make sure they are fueling and nourishing their bodies to help support recovery and get ready for the training session or competition. Therefore, being able to watch sports again is a great feeling and close to my heart. I’ve been interested in food and nutrition since I was a high school athlete and it increased after graduating from my bachelor’s degree and so I decided to get my master’s in nutrition and Food Science and do a secondary degree in dietetics. I’ve always been fascinated about how food can affect us from our mental performance to our physical performance. Food is so many things. It’s cultural, traditional, and comforting. It can also be part of an athlete’s job to ensure they are getting the raw materials they need support their foundation and they physical and mental capabilities at the highest levels. I’ve worked with many different athletes from youth to pro as well as many different sports teams from professional baseball to soccer and now professional basketball. The athletes all eat, or should eat a little differently, but it’s very similar to in helping them to eat what they need to fuel and recover. This year I’m honored to say that I am part of the Phoenix Suns and Phoenix Mercury performance team and get to work with a talented staff to provide the best support to these players to support them in being the best on the court. These 2 groups are the hardest working in the field and the best in the biz, in my opinion. On top of that, working with a sports team is extremely rewarding from my standpoint as I get to help them on many levels. I work with our phenomenal in-house kitchen staff, to working with the away hotels to provide meals. I organize and coordinate their pre-during and post-workout nutrition, hydration, and supplementation. Education and working on behavior changes is also a part of my role on top of doing one-on-one consults with the players to support their individual needs and goals. I’ve been able to meet and work with talented people such as Chef Celine on creating delicious meals that also help to support the players goals. Working with a team is a process and takes planning and thought to manage the systems to support all aspects of their training and recovery, not to mention their travel. These aspect makes the sports nutrition job challenging, but also keeps it interesting and fun. I’ve learned that working with a professional team (or individuals/general population for that matter) isn’t just about meal plans its creating systems and culture that gets them excited about food and how it can help heal and fuel their bodies so that they can perform at their best. I enjoy being able to utilize all my skills when working in a team setting as well as collaborating with the culinary and performance team on the best ways to support our players. Food is important in many aspects of our lives whether we are a high performance athlete or not and I love working with it in the scientific aspect to ensure that my clients get what they need from it and still be able to have their culture, traditions and comfort. I do my best to incorporate this philosophy with all the teams and clients I work with. Go Suns!