Benefits of Detoxing the Body

How to Limit the Extra Pounds During the Holidays

Mon, 02 Dec 2024 17:48:24 GMT

Yes, it is possible!

Holidays are here and with them, the perspective of more gatherings, celebrations with overindulging and the extra pounds that go with it.
It DOES NOT have to be this way!
Here are some tips to help you go through the Holidays without the extra pounds:

1- start now : you don't have to wait for the New Year's resolutions, you can still enjoy the Holidays while taking healthy steps
2- Healthy environment : There will be plenty of opportunities for extra eating, make sure you have healthy options on hand to help you when you are home.
3- Mindful eating : paying close attention to what you are eating when you are eating it, this will help with enjoying more while eating less.
4- decide to be picky : no bad food for me! Not always easy to do but choose to say no to what is going to hurt you so you can really enjoy the whole time.
5- Have an agenda : Get a planner and write down every gathering, Holiday party, celebration and every other functions, this will make you "picture" what is ahead and help with getting reasonable. When your calendar fills up, you know you have to be careful!
6- Set limits : Determine ahead how much time you will spend at your gatherings so you do not over indulge by staying longer than necessary
7- Team up and get support : Take someone with you and let that person know about your goals so you are not alone and can seek support if you feel like you need some extra help resisting the temptations
8- Don't attend a party craving ! It just makes sense
9- Don't stand by the food , get a plate with best options possible and go mingle a little further
10- If you bring food to a party , be the vegetable platter, now you have another healthy option!
11- consciously ask yourself how hungry you are , chances are you will not go for that extra serving
12- Get your family on your side : let them know you want to be reasonable so they don't offer all those chocolates
13- smarter healthier options are really still enjoyable, yes really
14- set up the menu yourself , that will enable you to pick what is best and limit temptations too
15- Schedule some exercise : Get back to that planner and set time aside for extra exercise, as much necessary as the extra food!

Overall, enjoy that wonderful time of the year when you can cherish your loved ones and make memories

High Blood Pressure: What You Can Do About It

Fri, 01 Sep 2023 00:40:18 GMT

The many ways to control hypertension beside medication

High Blood Pressure or hypertension affects more than 1 adult in 3 in America, and it can lead to serious conditions such as heart conditions, kidney disease, stroke, vision loss or heart attack; something to take extremely seriously.
While there are many factors that come into consideration - such as stress, smoking, alcohol, sedentary, etc... that we addressed in our last newsletter- diet is a big part of what can lead to high blood pressure and as a result, a big part of what can help prevent high blood pressure and its consequences.
All of our food choices have an impact on our body, mind and overall health, thus it is important to take a honest look at our eating habits to be able to make an accurate assessment. Once we have identified (getting the help of a professional can be useful) what is arming us, we can put a plan together and switch to a diet that will help us with preventing hypertension/HBP.

What are the major foods that are bad for HBP?
PROCESSED FOODS !!! If it's in a box, it is processed, if not ultra processed! Processed foods gather almost all the bad ingredients to be banned if you want to be in good health:
1- sodium : it will harden your arteries when consumed in too much quantities. It is found in high levels in processed foods to give foods more "flavor" or bump up the taste. It is usually very high and you want to check the labels carefully. Breads and rolls, pizza, frozen meals, cure meats and cold cuts, canned soups or other canned meals. The best way to control the amount of salt you take is basically to make your own food. Many processed foods try to sound appealing with vegetables and lean meats, yet, you want to read the labels carefully as they way too often contain too much sugar, fats, sugar and preservatives!
2- saturated fats : Fat is another way to give flavor and texture to processed foods; you can find it in many desserts such as chocolate, cakes, biscuits, pastries and pies. Fats to avoid can also be found in processed meats (sausages, burgers, bacon...), cooking oils such as butter or margarine and full fat dairy products (cream, milk, cheese...)
3- sugary foods and drinks : besides desserts that seem pretty obvious, sugar can hide in a large array of processed foods: prepackaged meals, cereal (bars), dressings, bread, crackers
4- excessive and empty calories : too many calories will lead to overweight; empty calories come from those foods which are high in calories and low in nutrients an vitamins.
5- Red meats (beef, lamb, pork, veal, venison) can raise your blood pressure and should be limited, leaner cuts and lighter in colors are less damaging.
6- Too much caffeine as it can temporarily elevate blood pressure. Beside coffee, caffeine can be found in teas, sodas and energy drinks.
7- Be aware of portions : Restaurant plates are not what a portion should be, a standard plate consists of a 5-6 ounces lean protein, same size of a complex carb and 8 ounces vegetables; that is plenty to fill you up.
8- alcohol : no excess here!

So this is what we need to avoid as they will increase high blood pressure. Let's look at the foods that you can incorporate into your diet to help prevent or fight high blood pressure:

1- Citrus fruits , grapefruit, oranges, lemon which contain an antioxidant that can help heart health. Either fresh, in fruit salads, juices (freshly made, not from the store!) or squeezed in salads.
2- Fatty fish which are a great source of omega-3 fats
3- Leafy greens which are rich in nitrates: spinach, kale, cabbage, collar greens or Swiss chard. Spinach and baby kale are great for salads and can also be wilted (as well as the other greens) with garlic or onion, added to soups or stews, even breakfast casseroles.
4- Nuts and seeds , especially pumpkin seeds, flaxseeds, chia seeds, pistachio, walnuts and almonds may have beneficial effects on blood pressure according to some studies . They are important to an overall balanced and healthy diet.
5- The pulse family : lentils, beans and peas which are rich in potassium. They also contain high levels of protein and fiber which are part of a healthy diet
6- Whole grains : studies have shown that they help reduce your risk of high blood pressure, try different ones such as , quinoa, whole oats, brown rice, whole grain bread, whole wheat pasta or amaranth which is particularly rich in magnesium
7- Berries : some studies have shown they can also help in lowering high blood pressure
8- Garlic : and its active ingredient allicin which can reduce blood pressure, arterial stiffness and cholesterol, see details of that 2020 review here
9- Beets and its dietary nitrate content have been proven to reduce hypertension. They can be found as juice, you can add them to salad, either raw (shredded) or cooked (roasted is better), or as a side dish.
10- Celery which components relaxes the tissues of the arteries for a better blood flow and less blood pressure
11- Foods rich in potassium : potassium lessen the effects of sodium which is harmful for high blood pressure, and helps with tension in blood vessels. Although it is recommended for high blood pressure, potassium is not if you have a kidney condition, therefore you want to check with your doctor who will be advising you based on your personal medical history. Foods rich in potassium are apricots, avocados, cantaloupe, fat free dairy products, greens, halibut, lima beans, mushrooms, bananas.
Do your own cooking : the best way to control what is in your plate, is to make it yourself!

As you can see, fresh food, lean protein and fruits and vegetables are, once again, the stars of the show! They, not only help with blood pressure, but also contribute to an overall healthy diet that will keep you away from chronic diseases such as heart failure, diabetes and more!
Remember, a journey of a thousand miles, start with one step!

Elevate your mood with food

Tue, 18 Oct 2022 19:06:24 GMT

What you should eat and not

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!

Eat the rainbow!

Mon, 01 Aug 2022 19:27:21 GMT

Starting with red foods and everything you need to know about them!

While all foods are rich in vitamins and minerals, only plants, vegetables and fruits are rich in phytochemicals which provide us with numerous health benefits. Red fruits and vegetables are over all low in calories and sodium. The main pigment that gives the color red is called Lycopene . It is a powerful anti-oxidant: those help fighting free radicals that can lead to inflammation and diseases. Lycopene helps preventing certain diseases as well as heart attacks, it helps with a healthy prostate and breast tissues. Other anti-oxidants found into red foods are resveratrol, flavonoids, and anthocyanins which all contribute to health benefits

Health benefits of red vegetables and fruits:

Reducing the risk of prostate cancer
Protect from cervical and lung cancer
Reducing tumor growth
Protecting against heart disease
Protect against harmful free radicals
Lower blood pressure
Lower bad cholesterol (LDL cholesterol)
Support healthier joint tissues
Promote gastrointestinal health

12 Red Fruits and Vegetables and their Health Benefits:

1- Cooked tomatoes for prevention of prostate, esophagus and colon cancer, mostly found in stews, soups and tomato sauce

2- Strawberries super charged with vitamin C to boost your immune system and lower bad cholesterol

3- Cranberries rich in to prevent UTI and stomach ulcers

4- Cherries: their anthocyanins help fight the free radicals causing aging and cell damages and death

5- Raspberries: rich in fiber that helps with preventing bad cholesterol, they are also very rich in niacin, potassium, zinc and many other phytochemicals

6- Red bell peppers: besides its low calorie intake, it helps with a stronger immune system thanks to its high content in vitamins A, C, B6 and E

7- Red kidney beans: good for your heart, neurological functions and reproductive system, it is also a champion for healing wounds

8- Watermelon: help decrease risks of stroke and heart disease as well as prostate cancer and mucular degenaration

9- Beet root: one of the best anti-oxidants, it also improve blood flow, athletic endurance and lowers blood pressure

10- Red radish helps your overall body with its high content in vitamins and minerals

11- Red apple helps reduce the risks of cancer, heart disease, diabetes and hypertension

12- Pomegranate: its anti-inflammatory properties help oxidative stress and damage as well as reduce inflammation throughout the body.

How to Incorporate red vegetables and fruits in your daily Diet:

According to the National Cancer Institute, 95% of the adult population does not include enough red and orange foods in their diet. Considering the great health benefits they provide, let’s look at some easy ways to incorporate more red in our diet:

- What about a (unsweetened) cranberry or fresh juice for breakfast

- Add some red onion, bell pepper or radish to your salads

- Snacks on cherries or watermelon

- Chop up some tomatoes for your sauces (be careful with the canned tomato sauces, they are rich in sugars, fresh is better!)

- Add some fresh berries to your morning cereals or oatmeal

- Tomato soup for dinner, can be enjoyed cold or hot!

Cuisine by Celine can also help you incorporating healthy meals filled with red fruits and vegetables to make sure you get all the nutrients you need!

It's Men's Health Month!

Tue, 07 Jun 2022 16:21:52 GMT

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.

The benefits of detoxing the body naturally and how to do it!

Mon, 09 May 2022 23:37:50 GMT

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!

Time for some Spring cleaning... pantry included!

7042406434 — Wed, 23 Mar 2022 21:02:24 GMT

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!

7 Substitutions to Keep you Healthy Through the Holidays

7042406434 — Wed, 08 Dec 2021 22:20:03 GMT

This is a subtitle for your new post

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

Wed, 13 Oct 2021 00:00:27 GMT

Let's talk about prevention and protection!

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.

Get to know Danielle LaFata, MA, RD, CSSD, CLT!

Wed, 21 Jul 2021 17:46:41 GMT

Dietitian to the Phoenix Suns and Mercury Teams

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!

How the French stay thin, pastries and all!

7042406434 — Tue, 18 May 2021 22:50:21 GMT

When I first moved to the US, there was plenty of culture shock, but none quite like the difference in the approach towards eating in France vs. America. The overall culinary experience seems to be viewed differently here than back home, and I couldn’t help but wonder if this had to do with the difference in health quality as well.

I wanted to understand why it is that roughly 42% of Americans are considered obese while only 15% of adults in France are considered obese. I mean, us French people are by no means the “pillars of health.” We are by no means shy about drinking our wine and eat our pastries. So what about our relationship with food was different?

Portion Sizes

Before I ever noticed what was on the plate, I instantly noticed how much was on the plate. Science has since confirmed for me that there is infact a correlation between how large our portion sizes continue to grow and the rapid increase in the clinical obesity of Americans. Unsure what proper portions are? Consider referencing myplate.org or consulting a professional!

Whole Foods

Another huge difference between the cuisine I was accustomed to and what is considered “the norm” here in The States would definitely be the ingredients used. There are far more processed foods and “empty calories'' being used in the food here. Back home, even the school lunches featured a variety of fruits, vegetables and healthy proteins.

Home-cooked Meals

This one is arguably the biggest difference to me and, in my opinion, the most worth mentioning. Fast food or processed boxed foods are so readily available and relied on here. In France, cooking is considered part of the meal which makes things like using whole ingredients much more prevalent.

Expanding your knowledge in the kitchen is one of the best ways to know exactly what you are putting into your body, allowing you to be more conscious of your goals and more mindful with your choices. If cooking feels intimidating, consider taking cooking lessons with an award winning chef !

These notable differences really can teach us a lot about how our relationship with food can really affect our overall health. Fortunately, knowledge is power and once we are made aware of these things we become empowered with the ability to make the choice. The choice to:

Eat home cooked meals or chef prepared meals made with whole foods.

Avoid pre-packaged and processed foods.

Plan your meals ahead to avoid turning to fast food.

Eat proper portions.

Get additional accountability to help you stay on track with your goals.

Seek out professional support if needed.

Whatever you do, just remember, YOUR health is YOUR choice!

The Benefits of Detoxing Your Body

Tue, 16 Mar 2021 17:42:28 GMT

Plus, tips on doing it safely and naturally

Nowadays, the importance of detoxing our bodies is becoming increasingly recognized, but why? When done properly, detoxing the body of toxins can be quite beneficial, however, knowing the difference between legitimate methods and trendy gimmicks is important if you want to achieve any results.

What are the benefits of detoxification

Everyday, whether it be through the air we breathe, the things we put on our skin, or even the food we eat, we expose ourselves to harmful toxins. These health-destroying substances must be cleared out of our bodies for our well being. Detoxing our body correctly and frequently can help us in so many ways, including:

Strengthening your immune system.

Improving gut health.

Giving you glowing, radiant skin .

Increasing energy.

How can I safely detox

Although safely detoxing is great for you, there are plenty of “fad” detoxes with very few benefits. Some can even be harmful to the body. So what are some ways that you can detox your body of toxins? Here are a few effective ways to detox your body:

Exercise: There are no if, ands, or buts about it; One of the best ways to consistently detox our bodies is to sweat and what better way to sweat than to get moving! Regular exercise has so many other benefits along with it. Detoxing our bodies is just the cherry on top!

Sauna: Not able to workout intense enough to build up a sweat? Checkout your local gym’s sauna (or step outside in Phoenix in the summer lol) to help your body sweat out all the bad stuff!

Drink more water: A great way to consistently flush your body of toxins is making sure you are drinking enough water. This becomes even more important if you’re someone who regularly consumes a lot of coffee, alcohol or anything else that dehydrates you.

Eat plenty of antioxidant rich foods to assist the liver in detoxifying: Antioxidants are so important for defending us from damage-causing free radicals, and many health foods can assist the liver in its three phases of detoxification.

Berries

Beets

Spinach

Carrots

Leafy greens

Eggs

… are some examples of foods packed full of antioxidants and other micronutrients.

Eat some raw garlic: Not all toxins we take are harmful in the sense that they lead to chronic disease, however they still can get us sick. We are talking about germs! Whether it is the common cold or something a little more serious eating raw garlic can be helpful for keeping our system clean and our bodies healthy. Raw garlic has been shown to be antimicrobial, antibacterial, antiviral and antifungal so adding it into your morning smoothing or a salad dressing can really go a long way!

Whatever route you choose to take, being mindful of all the harmful toxins floating around is important. Even more so, the safe ways to remove them from your body can really benefit your health. Visit us at www.cuisinebyceline.com for more tips to improve your health and diet!

All about Cuisine by Celine's New Menu Options

Tue, 12 Jan 2021 01:20:45 GMT

In effort to make eating healthy attainable for everyone, Cuisine by Celine added new options to her online store menu at the end of the year! Now you are able to order ready to serve meals in weight-management, keto, mediterranean and vegetarian variations! Each diet has unique benefits to improve both your health and your overall well being, but which one is right for you? Well, allow us to dive deeper into each diet to help you find out!

The Weight Management Diet

While all Cuisine by Celine’s meals are nutritious, our weight management options are specifically geared towards those who struggle with their weight. It is a meal plan based around an adequate consumption of protein, complex carbohydrates and a moderate consumption of healthy fats. This is accomplished with:

Lean protein such as poultry, beans and fish

A limited consumption of red meat.

Nuts and seeds.

High amounts of fruits and vegetables.

Complex carbohydrates.

Besides simply getting your weight under control, other benefits of this diet include:

Improving energy levels.

Preventing diabetes.

Lowering the risk of heart disease.

The Keto Diet

The keto diet first came about in order to get the body produce a certain fuel source called ketones . These are created as a byproduct when your body is burning primarily fat rather than carbs. People have been adopting this diet to train their body to preferentially burn fat. This is done through a meal plan based around a high consumption of healthy fats and proteins with low carbohydrate intake. Some foods may include:

Poultry, fish, eggs and red meat.

Oils high in fat such as olive oil, avocado oil and MCT oil.

Whole milk dairy such as Greek yogurt and cheese.

Vegetables low in carbohydrates such as leafy green vegetables.

Nuts.

Avocados.

This diet has been shown to have plenty of benefits, including:

Helping maintain weight loss.

Can aid in preventing

diabetes .

Increased energy levels.

Can increase levels of HDL cholesterol, also known as the “good cholesterol. “

The Mediterranean

The mediterranean diet consists of traditional cuisines that border the Mediterranean sea. That being said, these are the main components and principles that make up the mediterranean diet:

Consumption of fresh fruits and vegetables, whole grains and healthy fats on a daily basis.

Consumption of fish, poultry, beans and eggs on a weekly basis.

Little dairy intake

A limited amount of red meat is eaten.

The mediterranean diet has been shown to improve health in countless ways, including:

Proven decreased risk of heart disease.

Helps prevent type 2 diabetes.

Helps reduce the risk of getting Alzheimer's and Parkinson’s disease.

Can help reduce pains associated with arthritis.

Can help with obesity.

The Vegetarian Diet

The vegetarian diet is not only for health benefit but preference as well. This diet consists of a plant based way of eating, completely removing meat. The main distinction between the vegetarian diet and a traditionally healthy diet is the protein sources. Some vegetarian protein sources include:

Mushrooms

Legumes

Tofu

Nutritional Yeast

Lentils

Nuts and Seeds

Chickpeas

There are many reasons why people chose not to eat meat. One major reason is that some notice an improvement in their health when they take it out. Improvements include:

Can help fight obesity

Helps reduce hypertension

Can prevent diabetes

Aids in heart health

As you can see, no matter what your personal preferences are, you can find a delicious and nutritious ready to heat and serve meal that works for you! Checkout our online store at cuisinebyceline.com today!

A Deeper Dive into Food Sensitivities

Tue, 11 Aug 2020 21:17:09 GMT

By Dana Bosselmann, MA, RDN, IFNCP

My mantra is ‘We are not what we eat, we are what we absorb’. We turn to food for comfort, for celebration, for connection and because we are simply hungry! It can be our best medicine, nourishing our bodies from the inside out or sending signals of inflammation that cause a ripple effect of dysfunction across all organ systems

Often I see patients who are eating a ‘clean, plant based diet’ who do not feel well and cannot find a reason as to why. Unexplained symptoms may be present such as brain fog, joint pain, headaches/migraines, vitamin or mineral deficiencies upon testing micronutrient levels, acne, rashes, eczema, frequent infections, fatigue, stubborn weight loss and more.

Turning to a food sensitivity test may help uncover the root cause of these concerns. This type of test looks at delayed reactions from the immune system that are not easy to pinpoint at any certain point in time. This is different from a food allergy, which results in an immediate, and potentially life threatening reaction from the immune system known as an anaphylactic (e.g., trouble breathing, throat swelling) that requires an immediate intervention.

Because we now know that the vast majority of both physiological and psychological distress originates in the gut, it makes sense to ‘stop poking the bear’ or the immune system, 80% of which is found in the gut. The immune system may become provoked by the perfect storm – chronic stress, poor sleep, a nutrient deficient diet, lack of exercise, not feeling a sense of purpose or belonging – and lead down the path to what is called intestinal permeability or leaky gut.

Leaky gut contributes to systemic inflammation by allowing food particles and other foreign proteins to escape the inner tube of the gut and ‘leak’ through the gut wall to trigger an immune response. This systemic response results in the list of unexplained symptoms that seem unrelated but often is not the case.

By learning what your unique food sensitivities are, it is possible to adopt a personalized elimination diet to allow for a 3 month or longer healing period. During this time it is ideal to work with a practitioner who can guide you through the process and support the changes needed to not only remove the trigger foods but to craft a gut healing protocol that supports the diversity needed for a healthy microbiome.

Often, my patients can feel overwhelmed with these changes. To ease the stress of adopting a new way of eating I direct them to Celine Fabre, a professionally trained chef who has extensive experience in creating therapeutic diets for my patients based on their unique test results.

Food sensitivities are not forever, especially when addressed in a systematic and mindful fashion moving through the stages of awareness, elimination, and reintroduction.

For more information on how you can be tested and work with a functionally trained dietitian, contact Dana Bosselmann at dana@lifescapepremier.com at LifeScape Premier to learn more about how she can help you on your path to optimal wellness.

The information you need to protect yourself from COVID-19 that they're not sharing

Tue, 23 Jun 2020 18:37:06 GMT

Knowledge is power

As everyone tries to do their best at staying informed and mindful during the pandemic, it is no surprise that the news is pumping information about COVID-19 out like crazy. Even more concerning than the information they are telling us about COVID-19, is the stuff that certain media outlets aren’t saying. Since COVID-19 is not just an issue affecting the US, but the entire global population, it makes sense to see how other countries are experiencing these unprecedented times in comparison to the United States. To call these new findings shocking would be an understatement.

France, for instance, has reported that 85% of the patients hospitalized were either overweight or obese. The fact that the US publications aren’t addressing this is extremely concerning. Even more so when you consider that nearly 40% of the US population is considered to be obese, and roughly 70% are overweight. Other startling facts regarding coronavirus in different countries include:

Obesity puts a person at risk for a number of acute and chronic diseases and COVID-19 is no different. Those with a BMI (Body Mass Index) of greater than 30 have been affected by the virus disproportionately.
Being obese brings a higher risk of hospitalization due to covid-19 than other diseases such as cancer or even chronic pulmonary disease.
Studies have found that obesity, cardiovascular disease, and diabetes contributed to most hospitalizations in covid-19 cases.
Among the obese population that had to be hospitalized, the majority were under the age of 60.
Risk of acute or critical care is twice as important when you are obese.
A recent study showed that obese people are 33% more at risk of dying than those with a lower BMI. Some studies even show double that risk.

Please know that I don’t tell you this to scare you, but rather, inform you and to give you the power of knowledge to protect both yourself and your loved ones. With anything, being proactive rather than reactive is always the best way to stay safe. With no end to coronavirus in sight, taking our health into our hands NOW is absolutely imperative.

Immediate actions that you can take to improve your health in order to protect yourself:

Stay active and get regular exercise.
Eat healthy fruits and vegetables.
Avoid processed foods and sugars.
Eat more complex carbs (like whole grains and sweet potatoes) vs. simple carbs (like bagels and white bread)
Seek additional help if you are unsure where to begin to get your weight under control.
Don’t try to change everything at once. Being healthy is a life-style so adding new habits in a way that will last you a lifetime is key.

If you are currently already struggling with your weight and don’t know where to begin on the weight loss journey, not to worry. Remember it is progress over perfection. Start by incorporating some of these weight-loss friendly foods to your diet:

Leafy Greens: Like collard greens, kale and spinach. Besides being low calorie and packed with healthy nutrients, these guys are also loaded with fiber which helps keep you feeling full.
Fatty Fish: Such as salmon, sardines and trout. These are a great source of iodine. A nutrient that is important to an optimally functioning thyroid. Taking care of your thyroid helps keep your metabolism high.
Cruciferous Veggies: Such as cauliflower, broccoli, and brussel sprouts. Besides being another great source of fiber, these veggies also contain a decent amount of protein which helps you feel full and provides you with plenty of energy.
Grapefruit: Studies have shown that consuming grapefruit can aid in insulin resistance which directly affects fat storage and weight loss.

Remember that knowledge is power. Knowing that metabolic health is one of the main contributing factors to severe or fatal COVID-19 symptoms should feel empowering. It is less scary when we have more information and knowledge, and now we can take action towards prevention. Furthermore, this is one more example of how the way we eat and treat our bodies truly does create our health. Hopefully this can be a great motivator to take control of your weight, your health, and your life.

7 lessons learnt during the pandemic

Tue, 26 May 2020 23:32:23 GMT

Health, healing, lifestyle

As things reopen and people begin to report back to work, it is easy to have the feeling that things are on their way back to “normal”. But before we are too quick to wish for things to be back to the way they used to be, let us consider all the positive new habits we acquired and lessons that we have learned from these unpredictable times.

1. Your lifestyle directly affects your immune system

These days, there is a lot of heightened attention surrounding immune health and function. This pandemic has been a glaring example of just how vital our immune system is in our everyday lives, and it has allowed us to focus on the lifestyle choices that support a healthy immune response. One of the best ways to support the immune system is through our diet. Some great foods to eat more of include:

● Garlic: natural antibacterial, antiviral and antifungal.
● Berries: loaded with tons of antioxidants that help support immune function.
● Mushrooms: high in selenium and vitamin B.
● Lentils, peans and beans: high amounts of zinc help fight off viral infections.
● Broccoli sprouts: contains sulforaphane, a powerful immune booster that has been shown to increase immune response to viral infections like the flu.

2. Our connection to one another is vital

During social distancing, we saw how important spending time with our family and friends is to us when we suddenly could not. Besides being a source of joy and happiness, human connection is also important to our physical and mental health. Studies have found that isolation can pose multiple health risks, including:

● Depression.
● Anxiety.
● Insomnia.
● Poor immune function.
● Cardiovascular disease. And more!

Fortunately, one incredible thing we can take from the past few months is our creativity in ways to connect without physically connecting. From zoom parties and drive by birthday celebrations to facebook groups for like-minded individuals, we may have been socially distanced but came closer than ever together through this!

3. A lot more can be done virtually than we thought

Almost overnight, businesses were forced to adapt to the new social-distanced norm and some of their discoveries and innovations changed the way we will do things from here on out. Entire businesses began operating and serving their clientele virtually. Gyms like TriFIT Wellness added live-stream classes to their roster and plan to keep them permanently, as we saw this was a real want for people. Without a doubt, these times really motivated us to turn to technology and changed what we considered normal.

4. We made eating at home fun and exciting again

When restaurants closed their doors, we were forced to get creative with our meals! Some of us turned to recipe books and facebook groups for inspiration and ideas in the kitchen. While others decided to take a different approach and support their local community by taking advantage of pick-up and delivery options that were being offered. Even now as things begin to open, we see people turning to intimate, at-home dinners prepared by a chef for their celebrations rather than going out.

5. The importance of hygiene, pandemic or not

If there is one major take away that we can gain from all that is going on, it is that absolute necessity of washing our hands. Germs that lead to viruses have the potential to live on hard surfaces for up to 24 hours . That’s why with all the door handles we are turning and gas pumps we are touching, making sure we are properly washing our hands with warm soap and water for at least 20 seconds.

6. The importance of doing things for the greater good

This was such a profound example of how sometimes we have to make sacrifices, not necessarily for our benefit but for the benefit of others and society. In this case, some people may feel less at-risk than others but nonetheless, must take all of the same precautions to prevent infecting someone in a less healthy state. We saw individuals and communities as a whole come together and make decisions, not based on individual gains but everyone as a whole.

7. A new found gratitude for our health

Although times have been trying, there is no doubt that there is still so much to be grateful for. We saw entire industries bend over backwards for us. We were reminded how nothing is guaranteed and at a moment anything can change. Most importantly though, it showed us not to take our health for granted. For some people, this was the encouragement they needed to begin living a healthy lifestyle .

Thinking about a whole food plant based diet?

Tue, 07 Apr 2020 21:02:31 GMT

Everything you need to know about it...

As more studies are conducted, it’s hard to deny that a whole food plant-based diet is the way to go. The number of people switching to a whole food plant-based diet continues to increase as society becomes more proactive regarding their health. Of course not all plant based diets are created equal. While some are more strict, others are just much more relaxed. Whichever you choose, the health benefits are exponential.
Making a change in your diet can seem scary, but armed with the right information and resources, it doesn’t have to be difficult.

What is a plant based diet?

Oftentimes when people hear the words “plant-based diet” they automatically think of a vegan or vegetarian diet, however these are much stricter versions. There are many variations of plant based diets, including ones that still include meat. Either way, it is a lifestyle of consistently making the conscious effort to build our meals around our fruits and vegetables, as opposed to meat.

The benefits:

There are countless benefits to a whole food plant based diet. Just to name a few:

Reduce inflammation
Aid in prevention and management of high blood pressure
Aid in prevention and management of diabetes
Helps lower weight
Lower the risk of cardiovascular disease
Increases energy levels
Promotes better gut health
Cancer preventative
Decrease overall mortality

Many people start their journey through plant-based dieting only planning for it to be temporary, only for it to become a permanent way of life after they discover their increased energy and overall better sense of well-being.

The importance of whole foods

One key factor to finding success in a plant-based diet is making sure it is made up of whole foods. This means eating true, if possible, organic sources of your nutrients rather than supplemental or processed versions. Processed foods often have much lower amounts of the vitamins and minerals that make foods so important in the first place. They also typically contain too much fats, sodium, carbs and a bunch of additives in order to preserve it and extend its shelf life.

Protein

One major reservation people have towards plant-based diets is the fear that they will not be able to consume enough protein to be healthy or have the physique they desire. This could not be more of a myth. There are many whole plant foods that are excellent sources of protein , including:

Seeds
Nuts
Lentils
Broccoli
Peas
Legumes
Soybean products such as tofu
Mushrooms

If you still plan to consume meat, consider switching to healthier sources such as poultry or seafood, as opposed to red meat or processed meats like cold cuts.

Making the switch

As more studies are conducted, it’s hard to deny that a whole food plant-based diet is the way to go. If you’re considering switching to a plant based diet, remember that you don’t have to make the change overnight. You can first focus on eating only whole foods and switching to healthier sources of protein. Make this change in your eating habits about all the things you get to add to your diet, rather than focusing on what you’re removing.

Above all else, one of the greatest tools we have when transitioning to a plant based diet or any diet for that matter is each other! With the amount of people adapting plant-based diets increasing, we really do have so much to learn from one another. There are entire groups dedicated to specific diets and healthy eating. Discovering new recipes can really help bring you the variety you need to make the transition as easy as plant-based pie!

When medical conditions require food restrictions

Tue, 24 Mar 2020 20:24:47 GMT

We are here to help you

Helping people who have to change their diet for medical reasons has been a long time passion of mine. It all started when my son almost died in my arms due to his food allergies. Because of this moment I came to realize the seriousness of food sensitivities and intolerances, along with the challenges and frustrations that come with it.

Through my career, as well as my personal life, I have met so many people who had no other choice but to change their diet if they wanted to have a good quality of life. Being diagnosed with a medical condition - whether it is an allergy, diabetes, cancer, high blood pressure, lyme or anything- is already plenty to deal with, so if you add to that having to change a whole life of food habits, it becomes very overwhelming.

Food is comforting. It is what people gather around to have a good time. Food is life. Generations transmitting their secrets. Food is pleasure. Friends sharing a moment, a smile. Food is love. So when you have to remove ingredients from your diet, it may feel like a punishment and can bring a lot of frustration.

As a chef and a mom, I have heard the cries for help. I have always known I had a gift of being able to offer meals that are simply delicious all while respecting specific dietary restrictions and recommendations. I created Cuisine by Celine and the rest was history. I feel like I get to fulfill my purpose by making sure that everybody enjoys food as much as I do, even if they had to change their diet.

This is how it works:

We meet to discuss, in detail, what your new dietary requirements are: the recommendations from your medical team, foods to avoid, nutritional needs and any other medical and regimen specifications. I will examine your personal food preferences and cooking/eating style as well as your meal needs.
I will put together a tailored menu based on all the elements discussed during our meeting. This menu can consist of dinner options only or have lunches, snacks, breakfasts... It will be what fitted to YOUR specific needs
You will then choose meals and we can set up a day and time for them to be delivered, picked up, or for me to cook at your home.
Adjustment is part of the process. Your feedback will enable me to adjust the various meals if I have to: not everybody reacts the same way to the various medications and taste buds can be altered, how you feel will help me make changes if I have to so that every meal is enjoyable.

Everyone is free to get any meal they want, when they want. I am motivated to effectively assist those people who must change their diet to be able to stay alive and prosper living with their medical condition. The right food is essential to building or rebuilding a healthier body. It can be difficult learning how to change our habits. For some they simply do not know what to do or how to prepare new dishes that must become their "new norm".

I have been working with a more fragile population for many years, and the precautions I take are very strict and certainly not anything new to me. As I am working with medical practices, hospitals and other medical professionals, it is crucial that I handle their patients with the care, safety measures, and impeccable sanitation that "at risk" people require in a commercial kitchen. I take serious pride in stating that I abide to all the norms and standards as required by the Maricopa environmental services.

When change must happen, I can bring a solution to your plate, making sure you get the right nutrients that will fit your specific conditions all while enjoying food that will not hurt your body.

The Mood Booster's Foods to Incorporate into your Diet

Tue, 14 Jan 2020 19:01:09 GMT

An easy way to improve your mood, decrease depression and anxiety without too much effort

As the new year and new decade are starting, we are still – hopefully- in that uplifting spirit, ready to keep on rocking 2020. Holidays are behind, we are determined to follow a better routine and maybe we even have a plan for it!

Studies show that we are most likely to give up on our new year’s resolutions on January 19th…. A few days away.

Let’s have this NOT happen and make sure we keep it strong for more than a few weeks.

Yes, having a plan with set reasonable and achievable objectives is best. Taking notes of our accomplishments is also a good way to not only keep track but also reflect on our accomplishments and keep us motivated with the good work done and the vision of goals getting closer and being work towards.

Getting a buddy to team up with is also a good way to stay on track as it keeps us accountable and motivated.

Self motivation is not easy and sometimes external environment can trick us and drive us away from our target. I have good news: there are foods that can help with that! Yes, not everything is within our hands and power when it comes to motivation but did you know that some foods are true mood boosters and will help set your brain to success.

When there are some elements that are not within our control, and this is all part of life, some others are and foods represent a big part of that.

We know that food impacts our bodies, health and numbers, but did you know it also plays a part into our brains?
As we begin this new year pumped up with good resolutions, let's look at what can help us a good spirit for more than the coming weeks:

Omega 3 for better mental health: fish, flaxseeds, chia seeds, broccoli, cauliflower and red kidney beans are good sources of omega 3.

Selenium rich foods: brazil nuts, albacore tuna, clams, sardines, oysters, crab, pork tenderloin, chicken, eggs, mushroom. Several studies have found that this mineral, essential for the brain, helps reduce anxiety, depression and tiredness.

High serotonin levels: exercise, tryptophan, carbohydrates, folic acid which is a form of vitamin B9 that helps create new cells in the body as well as contributes to serotonin regulation. Spinach, asparagus, lentils, garbanzo beans, broccoli, seeds, edamame, cantaloupe can all contribute to that.

Healthy guts : recent studies have shown that there is a correlation between healthy guts and better mood levels; probiotic fermented foods such as yogurt, sauerkraut or kimchi can just help you do that!

Vitamin C which helps your body to make neurotransmitters such as dopamine for mood stability and preventing depression. Most fruits and vegetables contain vitamin C, citrus are champions, beets, berries, apples, papaya, guava, kiwi, broccoli, bell peppers, brussel sprouts and dark leafy greens are also rich in vitamin C.

Vitamin B6 to make mood boosting neurotransmitters. We can find vitamin B6 in carrots, sweet potatoes, spinach, legumes and bananas

Zinc : Studies show that a deficiency in zinc can lead to mood disorder, anxiety, ADHD, violence and more . Legumes, seeds, nuts and whole grains are excellent sources of zinc

Magnesium : helps reduce anxiety and facilitates hormones balance. You can find it in leafy greens such as spinach, beans, lentils, almonds, tofu and avocados are also good sources of magnesium

Vitamin D : the sunshine vitamin

Other foods that can help with mood include chocolate, green tea, blue berries (for their antioxidant flavonoids content), quinoa, zucchini or coffee.

Overall, a diet rich in fruits and vegetables, legumes, seeds, nuts and fish is a prefect mood kicker and we know that it is also a diet that support a good health on the long term. So many reasons to try to incorporate some of these ingredients into our daily lives.

When some people might want to switch everything and embrace a new diet and life style, this could not be the case for everybody. You do not have to change everything overnight. You can start with a first twist and gradually incorporate new ingredients as you remove some others.

The positive side is that those new ingredients will keep your mood and spirit high, making it easier to keep on going!

Keep on the the good food and the good mood!

Fear No Holiday Meal

7042406434 — Tue, 12 Nov 2019 20:30:52 GMT

How Calories can Work for You!

For the last several years, there have been two seasonal trends that social media has highly shown light upon: getting ready for your summer body and indulging in the holiday spirit. These fads are meant to cause a rift within your year – worry all spring long about summer only to immediately forgo it as soon as Halloween is over. While we struggle with body image all year long, the influence of Facebook and the like push to remind us more every day. The key to surpassing these is to keep a level of balance all year long as well as staying conscious of what your body craves. What matters here, is that a couple days of increased caloric intake (like Thanksgiving, Christmas, or Chanukah), will not affect your body at all. Rather, it can be that your mind craves those comfort meals, and the month between the two holidays

First off, let’s debunk the myth that working out will cancel out your indulgences. The ratio of eating habits to exercise for staying in your weight range is 80/20, meaning what your body intakes is four times as important as how much exercise you’re getting! If you’re looking to maintain your weight, then perform as simple test to asses how many calories your body wants to burn, or also known as BMR (basal metabolic rate). You can look up yours here . The site I have linked is preferable, as it takes your age, height, and weight, and you can reference what your daily activity rate is in order to find an accurate calorie count. Calorie counting is time consuming and can take the joy out of food but keeping that number in mind can help your conscious decision making throughout the day.

There are 3500 calories to a pound. This means in order to gain one pound it takes those extra calories above your BMR. It can be a week of eating an extra 500 calories, or two weeks of an extra 250. Continuous overeating is common during the holiday season, and that’s why being aware of your intake can make the difference between gaining one, five, or no pounds! That being said, it’s easy to counter those extra calories, especially during the holidays, by going on a 2 to 3 mile walk, where you can burn between 170-290 calories. It’s that simple, walking helps your digestion, and can either be a great time with family, or a little time alone.

It is very easy to add 300 calories a day during Holiday season with family visits, office celebrations, and social events everywhere. At social events; stay away from the buffet, have a check buddy, someone who will help you remember about the good decisions you are trying to make – you might even help them too! At home, cut on carbs, bump up your vegetable intake, and stay away from fried and processed foods. The only things fried food will do for you is make you feel fuller faster and double your caloric intake. This can also mean lower your portions, and don’t be afraid to say no: you don't have to go to every event or set a leaving time so you don't stay too long. Don’t let the holidays get in the way of your healthy habits: embrace them and stay in balance!

Changing your diet

Tue, 27 Aug 2019 22:40:03 GMT

How to change your habits, and stick to them!

Have you ever found yourself in a situation where you had no other choice but to change your diet? Whether it is for medical reasons or a personal choice, switching to a new diet is never easy.

There are a few things you can do to make sure you are successful at that new regimen and overall new way to enjoy and live life.

The very first thing , whatever it is that you have to remove from your diet shall not stand on your way; you will have to clean your fridge and pantry. There is no reason to put more temptations in between you and your goal, no chips shall make you fail!

Remember that you are doing yourself a favor!

Once all the forbidden elements are gone, make sure you plan some time for this new diet: when you have to make changes, you need to learn everything again, that will be time consuming. But then again, breaking and forming habits never come easy. Whatever that new diet is you will need time to:

1- Research about recipes that will fit your diet

2- Shop for new ingredients

3- Learn how to make these new recipes

These steps are essential to your success. They will be time consuming as you start all over but once you have the recipes, keep them on hand so you do not have to do the research again

Be proud of having accomplished that step, it is a big one!

Keep healthy options on hand: When dinner time is here and you have nothing on hand, the risk of a break down gets suddenly bigger! Make sure you have healthy options on hand or at least the ingredients to make them that fit your diet.

Also, as you prepare your meals, it does not take much more time to make a few extra portions and if you don’t do good with left overs, freeze some of it, you will have healthy options ready and a dinner you don’t have to cook!

Meal planning is the best way to go to make sure you will not fall of the diet wagon.

Be patient with yourself: results do not always show right away, you are doing good!

Keep track and monitor: As you change your diet, you might have to monitor to know how your body reacts to these changes, it will also help measuring your success and reflecting on it! Keeping track will help you

Team work: Get people on board with you, they will be present to cheer you, help you and support you, this will also make yourself more accountable and willing to stay on the right track. Get people on your side, ask for recipes, , make a phone call when you don’t feel right, ask for “checking in” text messages, get together to cook and eat the new recipes and enjoy every step of the new successful you!

"If everyone is moving forward together, then success takes care of itself." – Henry Ford

Avocado & black beans salad

Tue, 14 May 2019 21:21:08 GMT

Easy, refreshing and super nutritious

May is national salad month and as days are warming up, salads are perfect solutions for healthy sides or meals.
I love this salad for lunch as it fuels me with its nutrient rich avocado and beans while being super refreshing.
It will only take you 5 minutes to make this salad!

For 2 portions you will need:

- 1 avocado
- 1 tomato
- 1 cup black beans
- 2 scallions
- 1 tbsp chopped cilantro + 2 stems
- 1 tsp chopped oregano + 1 stem
- 1 stp chopped parsley + 2 stems
- 1 tbsp lemon juice
- 2 tbsp olive oil
- salt and pepper to taste

Cut the tomato in small dices
Strain and rinse the beans.
slices the scallions.
In a bowl, mix together all the ingredients except the avocado and herb stems
Cut the avocado in half and slice each half in a plate
Place the mixed ingredients on top of the avocado
Garnish with the herb stems

Bon Appetit!

15 Tips to go through the Holidays without the extra Pounds

Tue, 04 Dec 2018 18:29:22 GMT

and still enjoy the Season!

September is fruits and vegetables more matters month

Tue, 04 Sep 2018 20:24:31 GMT

Foods from the fruit and vegetable kingdom are very rich in nutrients and their health benefits are major.
Let's take a closer look at those super heroes:

Fruits and vegetables are packed with vitamins, minerals and fiber that are essential to the proper functioning of the body.
Each and every nutrient has a role into maintaining a healthy body and mind, this is why it is important to have a diversify diet that will bring everything your body needs.
Potassium helps with maintaining a better blood pressure, reducing risks of kidney stones and also helps reducing bone loss.
Vitamin C helps with healing scares, better iron absorption, it is also a soluble water - our system "flushes it" so it is important to consume it everyday as our body do not store it like it does for the non soluble vitamins.
Calcium helps building strong bones and teeth and helps muscles to contract
Phytochemicals help prevent heart disease & cancer, they also reduce hormones that facilitate fat storage
Vitamin A is good for the sight and skin and helps fighting infections.
Fiber helps eliminate cholesterol
antioxidants fight inflammation and help with some forms of cancer

Fruits and vegetables are also low in fat and calories which helps with weight management
All those nutrients and more, as part of a healthy diet, can help prevent heart disease and strokes.
Heart disease, obesity and type 2 diabetes can also be lowered when fruits and vegetables are more present.

From weight management to helping to prevent the development of diseases such as high blood pressure, heart disease, high cholesterol, stroke or even cancer, fruits and vegetables are easy enough to incorporate into our diet.
Having to fight such life threatening diseases can be scary, challenging and costly. Having on hand such powerful solutions that can help preventing those conditions is accessible to all of us.
Fruits and vegetables are no medication but when consumed as part of a healthy lifestyle, they can improve health and reduce the risks of major life threatening conditions.
So let's try to increase our daily intake of vegetables and fruits!
Leave a comment with the step you are taking to improve your diet!

Meal Planning

Tue, 14 Aug 2018 15:42:23 GMT

5 steps to make your life easier

When it comes to meal planning, it is easy to skip the task and keep on going with our busy lives, rushing after a busy day with no idea nor desire for shopping or cooking for the day...
Meal planning though has a LOT of benefits, especially when it comes to easing our overcrowded schedules.
Planning meals does not have to be intimidating, here are a few steps to help you get started:

1- Get recipes and ideas: Start with gathering ideas and recipes you can use throughout the week or more. Make a list of what you like best, that will help you gather more options; think seasonal: when doing so, you make sure the ingredients on your shopping list will be available and easy to find. You can also involve people around you and get them to suggest more ideas for the upcoming plan.

2- Chose what and when: You don't have to plan every single meal for each day of the week, take a smooth start and determine what is going to be most beneficial to you: do you tend to grab fast "vending machine" products on the job? Then planning your lunches ahead can be a good idea! Now, if you have good options for lunch but need to stay focus after a long day at work, you might want to make sure your dinners are ready for you after a long day. It all depends on where your challenges lie and what you need most help with.
As for when: make sure you set the time aside for the meal planning and determine how many days you can handle. Starting slowly is a good way to not feeling overwhelmed with that new task, you can always add on when you feel more comfortable. You can also plan a "leftover" day! No need to pressure yourself, make a little more and enjoy ready left overs.

3- Shopping list: Just as you set time aside for recipe gathering, make sure you do so for shopping as well. Make the shopping list as you decide which meals will go on the upcoming plan so you do not find yourself wild and free in the store, getting anything! with a list and the quantities you need, you will make sure you stick to the plan which will make you save time and money, pretty nice...

4- Prep and cook: As you gather your recipes and ingredients, get ready for your preparation and get some cooking going as you peel, cut and boil some more. You do not have to cook everything if you don't have enough time or if cooking does not bother you at times as long as you have everything ready. You can prep and cook or prep and store or a mix of both. What matters is that you do not rush after your day, instead know you have everything waiting for you at home, whether it is for heating or cooking.

5- Label: Make your options easy to identify and easy to "grab and go". If you are planning for the family, color coded containers and/or labels are always an easy way to go.

What ever you chose to plan for, leave room for error, take a slow start and enjoy the ready and healthy options that will give you more time, more control on your food portion and quality, money saving and less stress!

9 steps to get started with a healthy diet

7042406434 — Tue, 07 Aug 2018 22:16:26 GMT

and stick to it!

What is the importance of a healthy diet? When you make the decision to adopt a healthy diet, you make weight management easier, lower your risks of diabetes, cholesterol and heart conditions, give your brain better fuel, improve your energy level and get on a path to a happier you. Learning more about healthy diet will help you get the motivation to embrace this new way of life.

1- Get a team : you don’t have to go through it alone. When you involve people around you, you also make yourself accountable towards them which is a great way to be more successful. Having people on your side might also make them realize this could be good for them…and there you are doing good around you!

2- Take a step back and go through your habits : foods, meals, exercise, snacks, time, challenges. It will help you become aware of what your present habits are. It is a great way to identify where your struggles lie and find solutions for them. You can share those information with your doctor and also with people around you to get some support. Keep in mind you are doing yourself a favor.

3- Changing your habits : cleaning what could be tempting and is not good anyway; those changes will not always come easy so you don’t have to add with extra temptation. If keeping some of them feels less stressful for a couple weeks, it’s ok; sometimes taking it slower allows you to settle those improvements and feel more comfortable with your ability to reach your goals. Shopping: yes, it will have to be modified too. As you prepare your shopping list while you make your meal plan, you can decide to have your groceries delivered, at least at the beginning so you avoid temptations. Making a list will help keeping you on track.

4- Portion control and meal composition : is especially important when it comes to foods which are heavier in calories. Half of your plate should be composed of vegetables and fruits, the other half protein and a complex carb, dairy shall also be part of it.

5- Meal planning : when you plan ahead, you can plan your shopping and make sure you will follow through. Meal planning is also a great way to save time, avoid the last minute dinner plans that can turn into on the go not so healthy options. Having healthy choices on hands is perfect to stick to your plan!

6- Read labels: limiting process foods, it can be high in sodium, carbs and fats. Getting more familiar with food composition will bring more awareness on what you really consume and help you make the efforts of preparing your own meals.

7- Set reasonable goals : you don’t have to do it all at once. For some people it might be hard to make all those changes at the same time and our goal is to succeed. Embrace every accomplishment, welcome every progress, let the “feel good” emotion sink in and remember it each time you doubt, it will help go through. On the long term, you will realize that all these changes become easier.

8- Monitor & adjust: Keep track of your new meals, first this will document all the great efforts you are doing, second it is also a helpful when you need ideas for your meals. It can help figuring out if some specific goods do not play along with you very well, after all there will be quite a few new ingredients and it is important to know what works well for you.

9- Be curious and enjoy! Try new ingredients, have fun with your meals, be adventurous and enjoy the adventure!

July is national picnic month

Tue, 10 Jul 2018 12:54:44 GMT

A few tips to keep it fun and healthy!

Picnic can be a nice option to break the routine and enjoy some family time for an impromptu dinner at the park!
I like picnic, the casual and playful times that come with it.
As it comes to packing some food, your ready to go/processed options are tempting but certainly not the healthiest solution.
Here are some easy choices that will still keep you on the healthy side:

- Crunchy fresh vegetables to dip are really easy to pack and nibble on too!
- Salsas are a great alternative to heavy dips and also super fresh and much enjoyable at that time of the year, hummus now come in so many different flavors, they are fun and packed with nutrients.
- Avoid the soggy salads and keep it fresh with seasonal vegetables. If your children have a hard time with salads, pasta salads can do the jobs with some vegetables and chicken or hard boiled eggs. Dressings can be as easy as olive oil and lemon juice, especially if you opt for shrimp in your salad.
- Slaws are among my favorites because they are super refreshing and take nutrient packed nuts very easily.
- If you decide to make a few sandwiches, whole wheat bread should be the way to go, mustard can also be a lighter substitution for heavy mayonnaise, hummus works well too!
- Fruit skewers stay on the fun and healthy side too, you can even mix some cheese in it.
- And don't forget to hydrate! "Spa waters" are easy to make and can take different flavors, from cucumber and mint to citrus or watermelon basil, choices are numerous and will keep everybody away from sodas or other sugar loaded drinks.
- Finally, don't forget to make it a fun, play time and move time by packing balls, rackets and your favorite games!

June is national candy month

7042406434 — Sat, 30 Jun 2018 00:13:32 GMT

Healthy twist on lollipops!

Lollipops are fun and easy to eat and that's what this healthy twist is all about!
Herb poached fruit lollipops:

- 4 medium pears
- 6 medium plums
- 2 rosemary steams
- 1 tbsp grated fresh ginger

Fill a medium pot half way with water and bring to boil, add the rosemary and simmer for 20 minutes
Fill another medium pot halfway with water and bring to boil, add the ginger and simmer for 20 minutes

Cut the pears in 6 and remove the chore.
Add to the rosemary water and cook until tender, but not soft, they should hold on the sticks without falling apart (15 to 30 minutes depending on the ripeness of the fruits)
Cut the plums in 4 and cook until tender but not soft, 10 to 20 minutes depending on the ripeness

Remove from the pots and allow to cool down
Stick each wedge on a stick... Your lollipops are ready AND healthy

6 reasons why you should eat seasonal...

Tue, 05 Jun 2018 15:48:31 GMT

and local!

It has become so easy to find just about anything all year long, as we walk through the produce section, choices from everywhere are available to us; so how do we know what is in season?
You can always check that link https://www.seasonalfoodguide.org/arizona/early-june that will take you anywhere all year long to help you identify your seasonal produce.
Looking around, you will notice those seasonal vegetables and fruits are in larger quantities and the origin should be mentioned on the label too!
So what are the benefits of eating seasonal?
1- More flavors : seasonal products are usually harvested ripe, when they are perfect for consumption. The taste will be much better than the other products that are picked unripe, ripe during their transportation and arrive tasteless on our shelves, like a sad winter tomatoes! Nothing like a peach or cherry in summer.
2- The nutritional content is greater , especially when it comes to antioxidants; these are produced by foods when they are exposed to the sun so when your harvest is picked unripe and carried for days in the dark, it leaves less chances to get nutrients out of them.
3- It meets our body's natural nutritional needs : Nature is just great, seasons provide us with what we need, when we need it. Winter fuels us with vegetables that call for warming stews and soups and citrus full of vitamin C that will help fighting infections and colds, summer on the other hand provides watery and hydrating fruits and crisp and refreshing vegetables perfect for salads!
4- It is a money saver : When at its pick, crops are usually larger which makes the prices go down; when you add to that the local effect, you don't have to pay for transportation which can be pricey when you have produce coming from the other side of the world.
5- Less pesticide : When you grow a fruit or vegetable out of season, you need to "boost" it with more chemicals and when you chose one coming from a different country, you don't necessarily know what the legislation is as far as pesticides is concerned....
6- environmentally friendly : respecting the natural flow of nature and less transportation are "planet savers", less pollution can only be a good thing.

As we shop more for seasonal fruits and vegetables, we also educate our children, their palate, their respect for nature. We give them the tools and example to lead the next generation to better choices.

Bon appetit!

BBQ skewers with a healthy twist for the entire family

7042406434 — Mon, 21 May 2018 22:23:55 GMT

Get the flavors, not the calories!

You want to enjoy your holiday BBQ, family time and still be able to have a balanced (or even healthy) meal without having everybody complaining about it?
Then this recipe is for you... and everyone else too!

These skewers can be declined in just about ANY flavor.

VEGETABLES-MEAT-FISH AND FRUIT SKEWERS

- Diced vegetables: bell peppers, zucchini, squash, eggplant, whole mushroom, grape tomatoes, onions, broccoli, carrots...

- Diced meats and fishes: chicken, beef, pork, shrimp, fish (any one)

- Fruit slices: peaches, pineapple, mango, apricots

. Marinate the vegetables in a little oil and fresh herbs: thyme, basil, oregano... or you can use ready to use dried mix like Italian seasoning or herbs de provence

. Marinate the different meats separately with a little oil, thyme and garlic

. Marinate the different fish/shrimp separately with lemon juice, dill and shallots

. Marinate the fruits in lemon juice, vanilla or ginger

. Once everything is ready you can simply have everyone build their own skewers according to their preferences so you make sure each of them, including you, will enjoy their favorite foods, from the meat lovers to vegan cousins!

Even children, under adult supervision, can build their own!

. Grill 15 minutes turning them regularly. If you do not have a BBQ, you can broil them turning on a regular basis, be careful not to burn yourself!

Bon appetit!

FOOD ALLERGY AWARENESS WEEK

7042406434 — Tue, 15 May 2018 17:57:42 GMT

LEARN MORE AND SHARE!

Let's look at a few facts about food allergies:

There are eight main allergens which responsible for 90% of all the food allergy reactions, they are:
Peanuts, tree nuts, eggs, soy, wheat, milk, fish and shellfish.

A food allergy is a response from the immune system that mistakes an ingredient as harmful.
Food allergies are VERY serious and in certain cases can be FATAL, they must be taken very seriously.

Unfortunately there are no known treatments to food allergies and the safest thing to do is AVOID the foods you are allergic to.

That involves a lot of label reading! There can be a lot of ingredients involved in the making of processed foods and the manufacturing process can also change, that is why, even if you are used to a certain brand for the product you are using, check the label every single time you buy it as some modifications can occur and you want to make sure you are SAFE.

If you prepare food at home, you are more in control of what goes into it, one important thing to keep in mind: CROSS-CONTAMINATION. What can prevent that is proper pan, pots, utensils and hand washing, as well as all preparation surfaces.
Having a child at home with food allergies, I simply don't have anything that contain the incriminated allergens, it is the easiest way to go and none of us feel deprived of anything. This has been the safest, especially with younger kids, now that my son is older he knows how to take care of his allergies and is very responsible, the risk of accidentally ingesting an ingredient he is not supposed to have is really low.

Educating is also a big part and this week is a great way to bring awareness in the community. I found out that children are usually the best advocates: I used to do a presentation at my son's school about allergies to show children how it can hide everywhere and why we want to be careful, not sharing, etc... Those pairs were the first ones educating their own parents, making sure their friend would be safe and not exposed to harmful allergens!

If you want to know more, the food allergy and anaphylaxis connection team is a non profit that shares tons of valuable information, you can check their website: https://www.foodallergyawareness.org/education/faacts_for_schools_program-15/faacts_for_schools_prog...

May is high blood pressure awareness month

7042406434 — Mon, 30 Apr 2018 20:16:02 GMT

Keep your numbers on track!

High blood pressure, or hypertension, is, as defined by the American Heart Association, "when the blood pressure, the force of the blood flowing through your blood vessels, is consistently too high".
So what are the causes of high blood pressure?
Age, race, family history, being overweight or obese, lack of physical exercise, smoking, too much sodium, too little potassium or vitamin D, too much alcohol, stress and some chronic conditions like diabetes, sleep apnea or kidney disease.
If some elements in that list can not be controlled, some others are completely in our hands.
Let's look at how food can impact high blood pressure and how to make it a good impact:

- As being overweight or obese can lead to high blood pressure, we understand the importance of a balanced diet. You can find more information about diet and overweight here: https://www.cuisinebyceline.com/diet-and-health-a-major-concern-for-everyone .

- Decreasing sodium: Sodium, or salt, is present mainly in highly processed foods (processed foods such as chopped and frozen or canned vegetables are usually okay). You will be surprised looking at the labels! So, yes, checking the list of ingredients is the first important step to control your sodium intake. The best is to cook at home more often so you control how much sodium and else is going into your meal!

- Increase potassium: potassium helps balance the amount of sodium in your cells. Where do we find potassium? In baked and boiled potatoes, yogurt and milk, halibut, squash, bananas, spinach, prunes, tomatoes and orange juice, cod, pork loin, raisins, cantaloupe, tomatoes, oranges and figs.

- Increase vitamin D: The lack of vitamin D actually affects an enzyme produced by your kidneys that affects your blood pressure. Vitamin D fortified milk is the only food where we can find vitamin D, otherwise it is produced by the body by sun exposure.

This is what we can do as far as food is concerned to decrease the risks of high blood pressure. Every little step counts and gets us closer to our health goals!
For more information check https://www.heart.org/HEARTORG/Conditions/HighBloodPressure/High-Blood-Pressure-or-Hypertension_UCM_...

Farro is the new ancient super grain

7042406434 — Tue, 10 Apr 2018 13:08:06 GMT

And we love it!

Farro is one of those “new ancient grain”, one that has been around forever and is making a big come back.

As we are seeking healthier options, turning back to the original crops has been a standard and farro has not escaped the trend.

Its origin can be traced to Middle Eastern; it was a favorite in Egypt and has been cultivated in Italy for centuries.

It is part of the wheat family, thus is not a gluten free grain.

Its nutritional content is pretty worthy: excellent source of protein and fiber, it is also rich in magnesium, zinc and B vitamins.

As for the cooking, it is very versatile and can be used pretty much like pasta or rice, hot or in salads.

Different cooking techniques too can be applied to farro: boiling, pilaf, or risotto on the stove or in the oven.

The flavor is nutty and the texture on the chewy side.

It is a great substitute for refined carbs like white rice or pasta although one serving of farro will still bring 37 grams of carbohydrates. Its high fiber content will compensate that.

As it is a complex carb, it is great to have it as a substitute option as diversity is a great asset to being successful in maintaining a healthy diet.

A few suggestions:

- Sprinkle on your salad to fill you up with extra protein, fibers and carbs for energy

- Farro, butternut squash and mushroom risotto, earthy flavors that complement each other very well.

- Cold tabbouleh style with tomatoes, cucumbers, mint, garbanzo beans, olive oil and lemon!

It is very easy to try in different ways, let us know which one is your favorite and leave us a comment!

Bon appetit

Beer braised short ribs for national beer day!

Tue, 03 Apr 2018 22:19:59 GMT

A super easy and yummy recipe

6 bone in beef short ribs
1 medium onion medium diced
3 carrots medium diced
4 celery stalks medium deiced
1/2 cup flour
3 cloves
1 pinch of all spice
2 bay leaves
3 garlic cloves, chopped
porter style beer, as needed
6 tbsp olive oil
salt and pepper to taste

- heat half of the oil and sweat the onions, carrots and celery on medium heat for about 15 minutes
-remove from the pan
- heat the rest of the oil
- rub the ribs with the flour and shake to remove excess
- place in the pan and brown on each side
- add the vegetables and garlic
- cover with the beer
- add salt, pepper and all remaining ingredients and simmer covered on medium heat until the meat falls of the bone, 2 to 3 hours
Send us your pictures and comments, we are always happy to see the final products!
Bon appetit!

March is nutrition month

Wed, 14 Mar 2018 14:52:28 GMT

What is nutrition? It is a science that studies how nutrients and other substances / components in foods impact / affect us, how they relate to health and disease and their relationship/connection with health and disease. It also explores why you choose certain foods and the type of diet you eat.

So there is an actual science studying the impact of food on our bodies…. That tells you how important food is!

As we might not all turn out to be scientist, this month can at least bring awareness on what we eat, how it impacts us, our health, our future and arise some thought on how to improve nutrition in our lives so that our lives get better.

We don’t necessarily think about food as a science, like we don’t think about gravity or aerodynamism as we are driving, it is just part of our lives. The food we ingest though is far way more than the pleasure it gives us and can have long term consequences in one way or another

Yes, we all have our habits, the foods we were raised on, what we like, share, what makes us feel good, trends, our mood, where we live, the seasons, etc…

There are general guidelines that can help staying on track and making sure we get all the nutrients we need:

- My plate, that we formerly knew as my pyramid, gives us a way clearer picture of what we need everyday: ½ of the plate should consist of vegetables or fruits, the other half protein and grains and last family, some dairy.

I really like that layout much better since it allows us to visualize what our intake should be.

- Rainbow: Get all the colors of the rainbow! Yes dark greens are really good but there are many other nutrients in different colored vegetables and fruits, from the white turnip or parsnip, to the yellow squash, orange carrot, red beets, purple cabbage, red tomato to the light green avocado and dark green spinach among others. Plenty of choices laying in different colors and offering different nutrients.

- Diversity: change things around! Try new ingredients or cooking methods and most of all HAVE FUN!

you can find more details here: https://www.choosemyplate.gov/

HEALTHY TWIST ON BRUSCHETTA

Mon, 19 Feb 2018 22:46:02 GMT

Recipe: healthy twist on bruschetta

Bruschetta are easy to eat finger foods with a base of crispy bread base that can take different toppings.

To make it healthier, let's switch bread slices to vegetable slices ( eggplant, squash, zucchini)

For the topping, everything can happen, which is the fun part of the bruschetta.

Today, let’s go with artichokes, tomatoes, oregano & Kalamata olives

And a caprese topping: tomatoes, basil & mozzarella

For each topping, cut small dices of the ingredients and add olive oil, chopped herbs and salt and pepper… tada! It’s done

The vegetable bruschetta have to be sliced thick enough to hold after grilling and support the toppings, ½ inch is good.

Marinate the slices with olive oil, fresh chopped herbs (thyme, rosemary, oregano) salt & pepper for 20 minutes.

Grill on each side and cool down.

Add your toppings and enjoy your bruschettas!

February is National Heart Month

Mon, 05 Feb 2018 22:37:49 GMT

Let's have a good heart

February is heart month, not just because of Valentine’s day but to bring awareness on heart conditions and stroke so that everyone can take actions for a better heart.

A healthy life style is essential to maintain your heart in good conditions. The American heart association ( https://healthyforgood.heart.org/ ) gives us essential guidelines to help reach that goal:

Eat smart, add colors, move more and be well; weight and stress management as well as no smoking are essential to achieving an overall healthy lifestyle.

It sounds like we all know that yet won’t do it…. Why is that?

For some it might be looking at a mountain to climb, too much at once, discouraging, not sure how to start and what to do…. Overall a bit overwhelming, especially if you already just had a heart condition diagnosed.

So, let’s break it down to smaller, simple steps, each and every one of them counts, each and every step you take is a success!

1- Eat smart: make the right choices, nobody says it’s easy, once thing for sure: when you start eating healthier (less sugar, less fat, etc..) you actually FEEL BETTER, yes you do and you want to let that feeling sink in so that next time you need to make a choice you can remember that great feeling.

You can also reduce the portions, it’s a great start, way to often plates are huge so maybe ask for a to go box before you start your meal when you are at the restaurant and put a share of your meal in it, now you know you will not eat too much!

2- 2- Add colors: This one is easier because it is also fun. It is a great way to discover new flavors, try ingredients you don’t know and play with them. If you go with the rainbow, you will add a large variety that will bring many different vitamins and minerals essentials to a good health. Fruits can satisfy your sweet tooth as well as a brownie, the impacts on your body are different!

3- Move more: No one says you have to sign up for the next marathon and certainly not me! Begin at the level you are comfortable with and follow your doctor’s instructions too. It might be hard in the first place, yes you might – and most certainly will- have to push yourself to exercise and you can be PROUD of it! Here again, let’s take small steps, set time aside, doesn’t have to be a lot, for exercising and write it down in a log so you can be proud of it! Before you know it, you will need that exercise time because, once again, it makes you FEEL GOOD.

It could also be the perfect time to sign up for that gym class you’ve always wanted to do, do it!

4- Be well: “create balance and vitality through self care”: take time for YOU: YOU ARE IMPORTANT, appreciate the efforts you are doing and be proud of them.

As you are taking that road to a healthier you, be aware, grateful and proud of your journey!

What French Kids Eat For School Lunch Puts American Lunches To Shame

Tue, 17 Oct 2017 00:00:00 GMT

I have to share this article from Jeff Roberts on collective Evolution.com since it relates what I have been growing up with... in France.

It’s a shocking statistic that everyone should be talking about, 1 in every 3 kids in the United States is overweight or obese. What on earth could American children be eating to substantiate this scary statistic?

This was the question which fueled author Rebeca Plantier’s inquiry into the school lunch programs of the French in her article, What French Kids Eat For School Lunch (It Puts Americans To Shame!). She wanted to know why French kids weren’t fat, and discovered some interesting truths when she compared their school lunches.

What Are French Kids Eating?

Two months in advance, the cantine management staff work alongside a certified dietician to develop a menu that is cautious of sugar intake as well as being sure to include a balanced intake of protein, complex carbs, fruits and vegetables.

Another key difference in French school lunches is that all food is prepared fresh in house. That means no pre-packaged macaroni, pizza, or fruit. All mashed potatoes are mashed in house, all soups are prepared daily. Most processed or prepacked foods contain toxic preservatives or additives which contribute to obesity and other health issues, issues that American children are currently facing. Read more about that HERE.

Where Is The Food Coming From

All of the meats, fruits and vegetables are locally sourced. Although it has not yet become an every day occurrence, the cantine management has implemented organic meals once a month. The only drink offered in school is filtered tap water. Compare this with the array of sugary drinks loaded with high-fructose corn syrup available in American cafeterias, and the obesity crisis begins to make a lot more sense.

Below are pictures of the weekly menu in a French school lunch program. [...] then two pictures of an American school lunch

The French Dining Experience: Etiquette 101

Perhaps the most interesting difference between the French and American school lunch-time dining experience comes down to how they eat their lunches. Plantier’s observation is fascinating,

“As the children come streaming into the cantine, they sit down at tables of four that are already set and wait for older student volunteers to bring the first course to their table. The child who sits at the designated ‘red’ chair is the only one who is allowed to get up to fetch more water in the pitcher, extra bread for the bread basket, or to ask for extra food for the table. After finishing the first course (often a salad), volunteers bring the main course platter to the table and the children serve themselves. A cheese course follows (often a yogurt or small piece of Camembert, for example), and then dessert (more often than not, fresh fruit).”

What American Children Are Eating

Below are pictures taken from the website American Lunch Room, a website which publishes pictures of cafeteria lunches across America. The difference is apparent.

A Time For Change

1041321.largeThe difference between American and French lunches is shameful to say the least. Innocent children across America are literally being fattened and poisoned by the system and not enough people are talking about it.

The issue is more than just a health issue, it’s a social, educational and political issue just the same. Not only are parents unable to afford proper nutritious food for their children, leaving their kids’ diets up to the budget-stricken schools, but parents are also uneducated about the real implications of improper nutrition.

It’s time we do something about this issue. If your child is a part of lunch program, find out exactly what they are eating and demand change from your school board. Take it to the next level and contact your local, provincial/state, or federal elected officials and put the pressure on them to offer more nutritious whole foods in their programs. If your child’s lunches are packed at home, try adding in some sort of fruit or green smoothie to add an extra punch of nutrient density.

Making this issue a topic of discussion with family and friends will help spread awareness and save the children who are unwillingly suffering from obesity, type II diabetes, and other unnecessary health-related diseases.

If you want your eyes opened, check out the documentaries, Fed Up, Forks Over Knives, and Fat Sick & Nearly Dead for fantastic conversation starters around diet and nutrition.

September Is Child Obesity Awareness Month

Sun, 10 Sep 2017 00:00:00 GMT

According to the CDC, the Center for Disease Control and prevention, obesity has more than double in children and quadrupled in adolescents during those last 30 years. Even if some cities have seen some improvements, the overall trend is, unfortunatly, on the rise and the overweight and obese children are heavier than ever.

The ascertainment is that children eat more calories than they spend.

Sounds like an evidence. So what got us there? What happened those last 30 years?

The two major elements that took us there are nutrition and physical activity.

- On a nutritional point of view: there are more of what we call "empty calories" which are foods that pile up calories without bringing nutrients. They are soda drinks, food items with added sugarsand their access has really been made easier and easier.

- On a physical activity point of view: the big one is SCREENS, all of them everywhere, in any sizes. They keep our children sited, laying, not moving at all.

The very first consequences are self esteem and image problem, joint discomfort, asthma, anxiety, depression and bullying.

On a long term, the CDC is telling us "Children who have obesity are more likely to become adults with obesity [which] is associated with increased risk of a number of serious health conditions including heart disease, type 2 diabetes, and cancer. If children have obesity, their obesity and disease risk factors in adulthood are likely to be more severe."

So a healthier diet and more physical activity are the right ways to start. One step at a time, especially with children keeping in mind that as you shift to healthier habits, you will push away chances of A LOT of diseases, giving more chances to your child to feel better, not only physically but also emotionnally.

Removing the items that are harmful and introducing healthier ones. Saving time to play outside, go for a walk, a bike ride... As you anchor those habits in your children's lives, there are also more chances that they will keep them as grown ups!

Switching to whole grains is always a good start because it does not require any work!

Then you can add vegetables and replace those not so healthy snacks with fruits.

Here is a simple recipe to get you started that can be declined in many different flavors and also can be fun to build with your children

VEGETABLES-MEAT AND FRUIT SKEWERS

- dices vegetables: bell peppers, zucchini, squash, eggplant, whole mushroom, grape tomatoes, onions, broccoli, carrots...

- diced meats: chicken, beef, shrimp, fish (any one)

- fruit slices: peaches, pineaple, mango, apricots

. Marinate the vegetables in a little oil and Italian herbs (or fresh ones)

. marinate the different meats separatly with a little oil, thyme and shallots

. marinate the fruits in lemon juice, vanilla or ginger

. build your skewers following your preferences

Children are always so proud to make their own or build one for mamma! It makes them also more willing to eat them afterwards...

. Grill 15 minutes turning them regularly. If you do not have a BBQ, you can broil them turning on a regular basis, be careful not to burn yourself!

Bon appetit!

Diet and Health: A Major Concern for Everyone

Sat, 26 Aug 2017 00:00:00 GMT

There has never been so many overweight and obese adults and children in America.

A better access to affordable healthier food option has become a top priority for american people.

When you consider that 4 of the major causes of death (coronary heart disease, cancer, stroke and diabetes) are diet related, it only makes sense that it concerns us all.

So here are a few tips to help lower the bill on healthier options:

- Cooking instead of ready meals: 1st, ready options often contain more sodium, fat and preservatives. when you prepare a meal from scratch you only use whole foods and you know exactly what you put in it. you are in control of what is in 2nd: an identical meal will cost less prepared at home than bought elsewhere

- If fresh is too pricy, go for frozen vegetables, they are real vegetables, they will save you time and you can use a portion of it with no fear it will turn bad until you use the rest a few days or couple weeks later. They are a good alternative.

- The pulse family: beans, lentils and peas. Rich in protein and fiber, they are also packed with vitamins. On a price stand point, a bag of dried beans or lentil is cheap and will take you a long way. They will fill you up and are easy to prepare. Add a handfull or two in a soup, in a casserole or as a salad.

- Go seasonal: you will get the best price and quality. Some stores offer nice specials on vegetables and fruits that are the peak of the season, take advantage of them.

All of that might take extra time... If you are ok with leftovers, you can cook larger quantities so you have your meals ready for a few days. If you are NOT ok with left overs, cooking more will not take much extra time and you can freeze and enjoy ready healthy options the following week!.

One step at a time, one day at a time!

Don't put too much pressure on you, get another family member involved and enjoy every bite!

^>\��

Healthy Is The New Norm

Sun, 30 Jul 2017 00:00:00 GMT

Healthy is the new norm and there is nothing wrong with that. Here are a few motives:

it’s good for weight control and when you’re doing good to your weight, you’re doing good to your diabetes, cholesterol, brain and heart. It’s like a gift to your body every day, a daily celebration of YOU

when you eat right, you feel gooooooooooood, energized, sharp

The 70’s are way behind, healthy does no longer equal steamed broccoli and boiled chicken!... who wants to do that anyway? Healthy can be tasty

One of my favorite tip to get more yumminess in low fat, low carb dishes is fresh herbs, like for this very easy ratatouille and herb grilled chicken

( image)

Ratatouille is a vegetable stew – eggplants, onions, zucchini, squash, onions, bell peppers, garlic & tomatoes, with PLENTY of fresh herbs: thyme, tarragon, rosemary and basil. Start with some hot olive oil in a pan and sweat the onions, garlic and bell peppers. Than add the rest of the vegetables and simmer for 30 minutes with the fresh herbs.

For the herb grilled chicken, just take your favorite herbs and marinate your chicken with a little oil. Grill and enjoy!

So, it only makes sense that healthy is the new norm

Yes, it is pricier than a dollar meal in a fast food…. Wait to see the doctor bill though on a fast food diet.

Summer, Kids and Food!

Thu, 20 Jul 2017 00:00:00 GMT

A few more weeks of summer break ahead and we still have to keep those children busy.

What about getting them a little more involved with their meals?

What about having a little fun with vegetables?

Here are a few ideas to, at least, make them more curious about vegetables, green, red, orange and all other colorful foods.

1- Before they come on the shelves, vegetables need quite some attention and good care, even a bit of... love! Let's have them pick a few seeds of their choice to grow a miniature garden? They can see tthe care and time it requires to become a vegetable or herb that you can actually eat.

Tip 1: choose varieties that require different times untill maturity so children are not discouraged waiting

Tip 2: micro greens grow in a week or so and come in different varieties, they are also fun and colorful and can be added to almost every dish!

2- This is a time of the year when children have time to help and it can be in the kitchen! Depending on the age, you can start with splashing washing the vegetables, cutting some fresh herbs with safe cissors or handing different ingredients of a dish you are cooking. When they are older, they can even follow a recipe under parent's supervision of course.

3- Children do feel proud when you bring on the table a dish which preparation they were part of!

4- Make the learning fun: Have them choose something new at the store, investigate it and cook it with you! Discovering is part of childhood and will make them curious and more ready to try new things.

I like to say: you don't have to like it, just try it! They are more incline to like something that they made themselves.

5- Play with the colors: Have them pick 3 or 4 colors to be on their plate. Make different mashed with different colors: almost any vegetables would work, broccoli, carrot, purple potato...

6- flavored waters: those are such a fun water to expose children to fresh vegetables in their environment!!

It also helps taking them away from sodas. Flavored waters are really easy to make: water ice cubes and you just pick the flavor that you want. It can be berries, citrus slices, cucumbers and mint, watermelon, etc...

Every exposure to vegetables is, in my opinion, a positive thing. Children are by nature curious so why not making them curious about something that would benefit them, their health and have a great impact on who they will become.

Have fun cooking! Bon appetit!

June Is Alzheimer and Brain Awareness Month

Sun, 11 Jun 2017 00:00:00 GMT

June is the Alzheimer and brain health awareness month.

I know, you’re on Cuisine by Celine’s blog…where we get the right nutrition along with great flavors!

The Alzheimer association is telling us that the risks of developing Alzheimer or heart related dementia are greater if you have diabetes, cholesterol or high blood pressure… Now we’re getting closer to the food field.

Diabetes, cholesterol and high blood pressure are conditions that make it harder for your heart to pump the blood, and the oxygen and fuel it carries, to the brain.

So food is not everything but we can see how it makes sense to get a healthy diet that will help maintaining good organs.

→→ →→

The Alzheimer association recommends to adopt a long term heart healthy lifestyle : beside non smoking and exercise, lower fat and cholesterol intake and favor unsaturated fats.

“be heart smart” Remember, what’s good for your heart is good for your head

Some of the strongest evidence about maintaining your brain links brain health to heart health. Even though you can’t feel your brain working, it’s one of the most active organs in your body. Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel.

If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need. Any condition that damages your heart or blood vessels can affect your brain’s blood supply.

How you can take brain health to heart:

• Adopt a long-term, heart-healthy “food lifestyle” rather than a short-term diet and eat in moderation. A long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia in later life. Those who also had high cholesterol and high blood pressure had six times the risk of dementia.

• Reduce your intake of fat and cholesterol.Studies have shown that high intake of saturated fat and cholesterol clogs the arteries and is associated with higher risk for Alzheimer’s disease. Use mono- and polyunsaturated fats, such as olive oil, for example. Try baking or grilling food instead of frying.

• Exercise. Walking or other moderate exercise for 30 minutes each day gets the body moving and the heart pumping.

• Don’t smoke.Smoking interferes with blood flow and oxygen to the brain and is a major risk factor for heart disease and stroke.

Manage your numbers. Controlling your body weight, blood pressure, cholesterol and blood sugar helps reduce your risk of heart disease and stroke.

“adopt a brain health diet”

The word diet can feel annoying at times, so let's say that a balanced life style will help every areas: weight, heart, numbers, mood and brain.

A balanced life style makes a happy, healthy, longer life!

Let's do this, one step at a time!

When You Have to Change Your Diet

Thu, 01 Jun 2017 00:00:00 GMT

There can be many reasons why you have to change your diet, weight loss, diabetes, cholesterol, cancer, coeliac disease, etc... It's like a double punishment, the disease + the food restriction.

Chances are the food you used to have might well be the reason that lead to that diagnosis, so this can be an opportunity to get on the right track and feel better.

Now changing your diet is pretty overwhelming and forces you to rethink everythink and change habits that can date up to 50 years or more....

Let's break this down to a few steps that will help you get where you are supposed to be: a better place!

1- Accept the diagnosis, yes that sounds obvious but if you don't accept the situation you'll never work on it seriously.

2- Keep in mind your are doing yourself a FAVOR: yes, that's what you are doing, this is for you to feel better, get yourself in a better place. This has to stay in your mind.

3- Have a plan: get a friend or family member on your side, clear the pantry, put notes everywhere.... Whatever works for you that will help you go through this.

4- List what you can have vs. can’t: and keep that list at sight

5- Make a list of choices: appetizers, salads, soups, entrees, desserts. Once you listed everything, you will realize there are more choices available to you than what you thougt in the first place! Keep that list on hand - on the fridge for example- so you don't run out of ideas, your options are in front of you.

6- Monitor: keep track of how your body reacts to those changes, it is also a great opportunity to witness the positive impact of that new diet.

7- Adjust: Since it is a new diet, it is important to be patient and take the time to adjust if you have to. Also, adjusting to a new diet also means changing your shopping habits in addition to your cooking habits.

8- Enjoy, yes, enjoy feeling better and be grateful for that new diet that is helping you!

Don't forget: we can help you at Cuisine by Celine!

Food Allergy Awareness Week

Tue, 02 May 2017 00:00:00 GMT

As we are beginning this food allergy awareness week, I would like to reach out to those of you who do NOT have a food allergy and enjoy dining out.

There’s nothing like going out to the restaurant with some friends after a long week…. sit back, relax and enjoy the moment. When you have a food allergy, you literally put your life in someone else’s hands and that makes things a little different.

Now you’ll tell me and what does that have to do with those of us who do not have an allergy? Well, way more than you think and it all starts when you order your food with the changes you request on the various dishes you want.

Your waiter/waitress would do just about ANYTHING to get a good tip. If you have a special request, don’t lie. You don’t have to explain your life, admit you are on a diet or feel uncomfortable with your special requests, simply ask for it.

When you let the server think you do not want a specific ingredient from a dish because of an allergy you do not have, the consequences are higher than you think:

1st:people really believe what you tell them and the kitchen staff will dedicate more time, a specific area and person aside to make sure you are safe

2nd: since you are not the first one, but hopefully the last, to call on an allergy to have that special request fulfilled, no allergic reaction will ever occur and at some point the kitchen might just simply disregard those requests, considering that nothing never happens and eventually paying less attention to those requests, including those from “real” allergic people.

3rd: it’s ok to be picky, you don’t have to like everything and justify yourself about that, that’s your personal tastes and it’s different from a food allergy. I’m a personal chef, my favorite dish to cook is what will make my clients happy, so their likes and dislikes is an obvious consideration ;) People don’t like the same things, which makes my job way more fun!

4th: if you’re on a diet or need to pay attention to your diet, health for whatever reason, just say you don’t want that sauce, no need to justify yourself, after all we live in the kingdom of the customer service!

If you work as a front of the house staff, don’t push people or make them feel bad about their specific request, you don’t know what’s going on in their life.

If that customer has a food allergy, trust me, they will let you know right away because this can be life or death issue. Don’t ask them if they don’t want an ingredient because they are allergic, chances are, they will say yes to make sure you comply with their request. Just ask if it’s for personal preferences.

If you mention it will take more time to make the dish because of that allergy for the simple reason that there are specific procedures in the kitchen regarding food allergies, then 2 things might happen: this is not an allergy and the person will just ask you to leave it on the side, or, this is REALLY an allergy and there will not be ANY problem because allergic people UNDERSTAND and are OK to wait a little longer for their own sake.

Why? Because a food allergy can kill you. Life with food allergies can be compared to living with a handicap without being in a wheelchair: it does not show but the risks are present and your daily life has to be adjusted.

Educating people about food allergies is important whether you have a food allergy or not

So, PLEASE, PLEASE, PLEASE, if you do not have an allergy, do not say you do and ask people around you to do so as well.

One last thing: my son almost died in my arms at age 2. This is how we found out about his allergies and how serious it can be. Think about that next time you order so that everybody can enjoy!

Fiber Is Good

Wed, 29 Mar 2017 00:00:00 GMT

What is fiber? It is a complex carbohydrate

Why would we want to have more fiber?

Let's check all the benefits of fibers on our health:

on diabetes

- It helps slowing down the absorption of carbs, thus minimizing the sugar swings you would experience in diabetes.

on cholesterol

- It also helps with cholesterol, how? First, cholesterol is hard to eliminate. During the digestion process, fiber binds to dietary cholesterol making it easier for the body to eliminate it. So, as it is helping with cholesterol management, it also has an impact on heart disease prevention since it is often linked with cholesterol.

Fiber is known to help reduce constipation and prevent hemorrhoids because it helps the transit of food through the digestive system.

on weight

They are a great help in weigh management too: mainly found in fruit and vegetables which are low in fat and sugar, make you feel full longer so you don’t feel hungry as much and reduce your food intake.

Adding fibers into your diet should not be too difficult.

First, fibers are quite easy to find: fruits, vegetables, whole grains, beans and nuts.

Not found of vegetables, don’t know how to handle those new mates? Take it easy, one step at a time…Switch white to wheat, snack on a fruit, add a salad, carrots, tomatoes or cucumbers to your meals, get some beans, they’re not that scary and will get you to a great start just ready for the next step when we will be cooking vegetables.

Don't put too much pressure on you and be proud of your progress and what you are achieving each day to get better and take you a healthier way! Every step counts, you can do it!

A Good Heart

Tue, 14 Feb 2017 00:00:00 GMT

Beside physical activity, the American Heart Association recommends a diet that consists of a variety of fruits and vegetables, skinless fish and poultry, low-fat dairy products, nuts and legumes as well as non-tropical vegetable oils.

This type of diet will help you control your weight, blood pressure and cholesterol.

As you are monitoring your weight, cholesterol and blood sugar, you are helping your heart in the sense that it does not have to pump the blood as hard as it does when you do not have your numbers right. You are doing your heart a favor by not making its job as difficult.

As you allow the heart to work more efficiently, you also do a favor to your... Brain! Yes, it also make it easier to bring blood to your brain

As you can see, when you follow the right diet, you help your entire body and helps prevent many kind of diseases usually associated with being overweight.

If addding more vegetables and fruits to your diet sounds challenging to you, here are a few tips to help you getting started.

- Snack on a fruit or fresh vegetables like tomatoes, carrots, celery, radishes, berries, plums, apple, melons, etc...

You don't have to know how to cook or take time for that, raw vegetables are easy on the go solutions.

- Make sure that HALF of your plate is filled with vegetables. If you do not have a lot of time for cooking, you can get in the frozen aisle a wide variety of cleaned and cut vegetables that only need to be warmed up. Choose a healthy fat like olive oil and it's ready. You can even make a couple extra servings ready for your next meals!

- Keep in mind that you are doing something good to your body: Fruits and vegetables contain fiber that helps you keep cholesterol and sugar levels right. They are also rich in antioxidants that help fight the free radicals that can damage your arteries

- Go seasonal: you will get the best flavors and prices! Plus, you will change your choices and add more chances not to get bored with the same produce!

- Be adventurous! Every now and then try something new, you might be surprised by how many vegetables you like.

- HAVE FUN! You don't have to be a chef to handle vegetables, just try and play in the kitchen, that's what food is all about: having a good time!

Belgian Endives Are In Season!

Mon, 30 Jan 2017 00:00:00 GMT

And it's only in season for a few months, so it is a great time to try something different and bring some change on the table.

When you diversify your diet, you get exposed to different nutrients, don't get bored with the same foods over and over again.

So go ahead, , be adventurous, discover new flavors, open your palate to new experiences and by doing so you get the ones around you, and especially children, open to different tastes.

Belgian endives are rich in magnesium, phosphorus, potassium, calcium, manganese, copper vitamin B and C; it is also low calorie.

They can be consummed raw in salad or cooked.

The season is not very long so it's a good oportunity to taste different flavors.

Also, when you go seasonal you get seasonal prices and help environement by not buying foods that flew in from the other side of the planet.

I like to say to children or bigger children who are exposed to something new that they never tried before: you don't have to like it, just try it !

This belgian endive salad is pretty easy and can be declined in different flavors:

- belgium endive

- mixed greens -alt.: radicchio

- beets: it can be any color

- walnuts alt.: pecans

- gorgonzola cheese alt.: blue cheese, goat cheese or emmentaler

- apples alt.: pears

You can make it a full dish by adding hard boiled eggs

Dressing: olive oil, white balsamic vinegar, chopped parsley salt and pepper

Now you have at least 4 different salads to diversify the flavors. You do not have to mix all of the ingredients, this salad is still delicious without the beets or nuts if you are allergic to them.

What really matters is that you give yourself opportunities to try something different and don't get bored with your vegetables.

Bon appetit !

ANTIOXIDANTS

Mon, 16 Jan 2017 00:00:00 GMT

We hear a lot about those champions but what are really antioxidants and why do we need them?

To understand why we need them, let's remember first that our body contains free radicals which can damage cells, leading to inflammation, leading to disease and in some cases, even cancer. Those free radicals can come either from waste (what our body does not need or consume), or from external factors such as smoke, pollution, chemicals, etc...

This is when antioxidants are, not only usefull but also necessary; here is how:

Antioxidants are compounds that prevent the oxidation or destruction of important substances in cells that free radicals try to destroy. They protect cells from the damages of the free radicals, thus reversing the process that could lead to major diseases or even cancer.

Where can we find those antioxidants?

there are several of them and we can find them mainly in vegetables, fruits and whole grains.

- Vitamin A: foods that contain carotenoids (which is transformed by the body into vitamin A) such as dark green vegetables, orange fruits, carrots, sweet potatoes, liver, eggs, milk and butter

- Vitamin C: citrus, beets, berries, kiwi, broccoli, bell peppers

- Vitamin E: sunflower (seeds & oil), almond, peanut, spinach, tomato, sweet potato, broccoli, mang, raspberryolive and canola oil

Making sure that you eat a wide variety of vegetables and fruits on a daily basis will enable you to build a strong support and immune system. As you switch foods around and diversify your diet, you also give your body all the different vitamins and minerals it needs.

As you increase your fresh vegetables and fruits intake, you will soon get healthier, more energized and feeling better. You will decrease your chances of major illnesses and probably impact the lives of people around you a positive way.

Antioxidants are one more reason, if one even needed one more, to eat more vegetables and fruits and make your body the great favor of health!

Eating Good, Feeling Well

Tue, 03 Jan 2017 00:00:00 GMT

Holidays are over, good resolutions have been made and now… Where to start?

We all pretty much know what we should eat and especially what we should NOT eat, so why do we just crave for the last category?

We simply got used to those bad foods, addicted, trapped, like bad habits which we know we need to get rid of and just won’t.

So we know we have to say no.

Yes, this is going to be the hard part because these bad foods are going to wink at us, seduce us and remind us how much we love them. That first step is when you have to be STRONG, looking ahead, looking at where you want to be, avoiding looking back, staring at the good all these new eating habits are and how good it makes you feel and look.

Instead of looking at what we do not have, let’s just look at what we have, those bad foods are behind and we know they do not do us any favor. What we do have is the nutrients, minerals, vitamins our bodies claim and enjoy and the good news… Soon we will be craving for those specific foods that do us so much favor because THEY DO MAKE US FEEL GOOD, soon we will not be starving anymore because we get all the nutrients our bodies need from them and before we know it, we will feel energized, sharper, more focus and so happy to see these extra pounds melting away.

Gather some strength for the first few difficult days, they will soon make you proud of what you have accomplished, fill your fridge with vegetables and fruits, replace pasta by quinoa, take the stairs, get a nutrition coach to guide you, a personal chef to get you started on the right track and be inspired by the wonderful new you!

Here is also a good link to get you started. It can guide you with what is better for you and you can keep track and check you stick to the plan!

https://www.choosemyplate.gov/

Easy twist diabetes recipe

Wed, 28 Dec 2016 00:00:00 GMT

Let’s be honest, changing your diet because you have diabetes is not easy. You might have been told what to avoid, what to feature and how dangerous it can be, the fact is, it just does not feel good, not good at all…

So let’s get our first twist here: let’s look at those changes like the best opportunity we might have been given to do something GREAT for us that will just make us feel so much better

Because it will.

Take it easy and bring on another twist:

That chicken noodle soup that everybody can enjoy, well, those noodles are no longer in our diet but they don’t bring much flavor anyway, so we don’t care; We are going to make it better with kale “noodles”, here’s how:

mise en place mirepoix

kale, chicken stock & chicken

chicken "kale noodle" soup

Sear your mirepoix (onions, celery and carrots) in olive oil on low heat.

Add your chicken breasts cut into strips and cook through

Once it is cooked, add the stock and kale cut into strips.

Simmer until vegetables are tender.

This soup is even nicer than its original version and will bring much more nutrients!

BON APPETIT!

November is diabetes awareness month

Sat, 19 Nov 2016 00:00:00 GMT

And it's also the beginning of holiday season....

Now, don't feel frustrated and let's look at the bright side of it:

When you have diabetes, your only choice is to have a healthy diet and a healthy life style. Beside diabetes, this way of life will help you in every areas of your life:

- your energy level

- immune system

- cholesterol

- weight management

- brain and mental alertness

- mood

- heart health

When you have diabetes you have to educate yourself. In that process, you will learn a lot about yourself.

As you will get rid of some bad habits, you will slowly build new ones, healthier ones which, as you will soon realize, make you feel wayyyy better.

Those new habits, even if at first look hard to build, will soon become your best friends.

Let's take that habit of a new diet:

Yes, some ingredients will have to come off... Doesn't mean you are not going to enjoy it, there are way more food options and possibilities than you can imagine and you will come to realize that those, not only can be yummy, but also have that SUPER POWER of making you feel better! Imagine not to have to feel those sugar spikes or down....Wouldn't that be GREAT, finally?!

Now let's take that new habit of exercising:

No one said you have to sign up for next month's marathon! Everything you have to do is getting started and keeping that motivation level going. Set yourself small, achievable goals at first and then, just go a little above them just for the pleasure of going further...It does feel good.

Slowly increase the time and level of exercising.

Before you know it, you will be looking for your next practice cession, whether it's walking, biking, hiking, gym or swimming.... And most of all, you will be ENJOYING it!

Every little step you take is good.

Chances are, will feel so GREAT that you might drag people around you in your journey. Whether you want to share with them, educate them or help them feel as good as you do. It could also very well be that people will be willing to follow your path for they notice how better and more energized you look.

So, what you might, in the first place have perceived as the hardest achievement of your life, will turn out to be the best thing of you life!

You can check the diabetes association website for more information