healthy eating – Stylishly Zen

The Mineral That You May Be Missing In Your Diet

Published on July 9, 2018July 8, 2018 by soreiyaLeave a comment

Lately it feels like everyone is perpetually stressed out. Between multiple obligations, the pressure to be our best selves, poor nutrition and conflicting world views, it’s no wonder that we are more short tempered, bloated and completely exhausted.

One of the first things to fall by the wayside during stressful and challenging times is good nutrition. Whether you are pressed for time or turn to comfort food to ease the pressure the you may be feeling (full disclosure – I am guilty of this on nearly a weekly basis), good nutrition is often viewed as negotiable. The truth is though that good nutrition is what will help you to successfully meet the challenges that you are dealing without sacrificing your health. Even if that just means making an effort to get in a few necessary vitamins and minerals that help to support good health.

One of my favourite minerals is Magnesium. Often referred to as the “anti stress” mineral, Magnesium levels are often low in most people. Medications such as diuretics and antibiotics, stress, poor nutrition due to the standard Western diet including increased intake of caffeine, sugar, alcohol and processed foods, chronic gut problems and soil depletion are all factors that deplete magnesium.

Increasing magnesium in the diet has been shown to help tame headaches, promote regular digestion (especially when you are not eating enough fibre or moving enough) ease menstrual cramps and it helps you to wind down so that you can get some much needed rest. Magnesium has also been shown to help with a myriad of health issues and diseases including (but not limited to) adrenal fatigue, anxiety, inflammation, chronic fatigue syndrome, migraines, insulin resistance and sleep issues.

Good sources of magnesium are dark green vegetables, nuts, seeds legumes and whole grains in particular wheat, brown rice and millet. Soil depletion though will affect how much magnesium you are actually getting through your diet so it may be worthwhile to consider supplementation if you feel that you need more magnesium.

The RDA’s for magnesium are 400mg for men and 310mg for women. Glycinate (for relaxation) and citrate (for constipation) are the two most absorbable forms of magnesium supplementation. Another way to increase magnesium in the body is to add epsom salts to your bath.

Overall magnesium is an important yet often underrated mineral that you may want to consider increasing in your diet to help to lower your stress level and improve your overall health.

Please Note: This blog post is for informational purposes only and does not constitute medical advice. It is not intended to serve as a substitute for a consultation or medical treatment from a qualified healthcare practitioner.

I hope that you have a fabulous day! XXS❤️

5 Reasons Why You Should Switch to Matcha

Published on October 12, 2017October 11, 2017 by soreiya2 Comments

Many people reach for coffee when they wake up hoping that a cup of the hot brew will perk them up for the day ahead. As coffee has gotten a bad rep over the past few years, some people have switched to tea. With it’s lower levels of caffeine and multiple health benefits tea seems like the perfect alternative (albeit without the huge caffeine boost that coffee offers). So what if there was another alternative that gives you a nice boost of energy and alertness but without the crash and it is was really really good for you, would you believe me? In case you haven’t tried it before, let me introduce you to matcha.

Matcha is the highest quality powdered green tea available. It’s made from nutrient rich, young leaves picked from the tips of the camellia sinuses plant that have been shaded. Once they are picked, the leaves are steamed and de-stemmed then stone ground into a fine powder. It is important to store matcha properly and away from sunlight and oxygen in order to preserve matcha’s bright green colour and antioxidant properties.

Here are my top 5 reason’s to reach for matcha on a regular basis:

Enhances A Calmer State of Mind – matcha is commonly used as a means to calm the mind, relax and meditate while remaining alert
Boosts Memory and Concentration – this is a side effect of the L-Theanine in matcha. L-Theanine helps to boost the production of serotonin and dopamine within the body. Both of these neurotransmitters can help to improve your memory, promote better concentration and boost your mood.
Detoxify The Body – Matcha is very high in chlorophyll which is a natural detoxifier. Chlorophyll is great for removing heavy metals and toxins from the body.
Weight Loss – many people reach for the matcha in the hopes that it will help them to shed unwanted pounds. While matcha can help boost weight loss, while on a healthy weight loss program it is not a magic cure all. Matcha has a high concentration of EGCG, which has shown to increase the rate of buying stored fat within the body as energy, it also helps to decrease the formation of new fat cells, and increase the body’s rate of calorie and fat burning especially while exercising.
High in Antioxidants – this is my favourite reason to reach for matcha. Matcha contains 5X as many antioxidants as any other food. The antioxidants help to reduce inflammation within the body, support skin health and reduce free radicals that accelerate skin aging.

When purchasing matcha powder, be sure to purchase organic as high concentrations of lead and fluoride have been found in non-organic matcha. Also make sure that it has been sealed and stored properly, in order to maximize the benefits of this fabulous green drink.

After a quick internet search, I learnt that everyone has their own favourite way to make matcha. Some like to keep it traditional, while others like to get fancy and include it in smoothies and lattes. Personally, I like to keep it simple but I also like to enhance it a little bit. I don’t use the traditional method, but I enjoy it and wanted to share it with you.

Soreiya’s Morning Matcha (1 Serving)

1 tsp of organic matcha

1 scoop of organic collagen powder

pinch of cinnamon

Hot water

Traditional bamboo whisk + bowl

It’s important not to use boiling hot water as this can cause the leaves to burn, so I normally boil the water and wait 5 – 10 minutes for it to cool.

Combine the matcha, collagen powder and cinnamon in the bowl and use the whisk to combine them and break any lumps that may be in the powder (the texture should be smooth and even)

Add 2oz of hot water

Whisk the tea using a zig zag whisking motion until the tea is frothy

Either enjoy drinking the tea straight from the bowl or pour into a cup and drink

I hope that you have a beautiful day! XXS

One Bowl Nutty Banana Breakfast Bars

Published on July 6, 2017July 5, 2017 by soreiyaLeave a comment

I have a love/hate relationship with breakfast. When I was younger it was the meal that I most frequently skipped, but I got older I began to learn the importance of having a good breakfast. Having said that, there are still days that I don’t quite practice what I preach and fail to properly nourish myself for the day ahead. I alway regret it when this happens, so I decided that I needed a recipe that was simple to make, doesn’t require a ton of complicated ingredients and tastes great. These breakfast bars have become the perfect solution to my breakfast problem.

Filled with many of my favourite breakfast ingredients including crunchy almond butter, nuts and oats, these breakfast bars are a great and satiating snack regardless of the time of day. High in protein and low in sugar, they have become my most recent breakfast obsession. On the days when I am not rushing out the door, I like to enjoy these bars with fresh berries and some extra nut butter. They are also great topped with yogurt and fresh fruit.

It is super easy to make substitutions to tailor these bars to your own personal taste, so consider the directions below loose guidelines to making simple breakfast bars that work for you. Substitute your favourite nut (or a combination of nuts) instead of the almonds and cashews that I used in the recipe below. If you don’t have chocolate chunks on hand substitute them for raisins.

Ingredients:

1 medium banana, ripened

1 1/2 cups oats

1 egg

1/3 cup crunchy almond butter

1/2 cup organic chocolate chunks

1/2 cup chopped almonds

1/2 cup chopped cashews

1 tbsp + 1 tsp maple syrup (you can substitute raw honey if you prefer)

1 tbsp coconut oil

pinch of cinnamon

Directions:

Preheat oven to 350F

Line an 8 inch square baking pan with parchment paper

In a large bowl mash the peeled banana (try to get it as smooth as possible)

Stir in the almond butter, coconut oil, maple syrup and egg – combine until all of the ingredients are well incorporated

Add the oats and mix well

Add the baking soda, baking powder and cinnamon

Fold in the nuts and the chocolate chunks

Pour the mixture into the baking pan, smoothing the mixture into an even layer

Bake for 15 – 18 minutes or until golden brown around the edges

Allow to completely cool before cutting into squares

Enjoy!

You can store the squares in an air tight container for up to a week either at room temperature or in the fridge.

I hope that you have a wonderful day! ❤️XXS

Hot Chia Oats

Published on March 16, 2017March 16, 2017 by soreiyaLeave a comment

I often motivate myself to get out of bed in the mornings with plans about what I am going to eat for breakfast. While I don’t often have a lot of time in the AM, I have developed an arsenal of quick breakfast recipes that are quick, delicious and easy.

Oatmeal has been one of my favourite breakfast foods for a number of years. It is delicious, healthy and filling – a total winner in my book. Recently though I decided to up my oatmeal game. Combined with one of my favourite superfoods chia seeds, lightly sweetened with some raw honey and topped with fruit (blueberries are my favourite) and a drizzle of almond butter, it may be super simple but hot chia oats is my new breakfast obsession.

You can make this recipe two ways – you can combine the ingredients in a jar or bowl the night before and store it in the refrigerator as a ready to eat cold breakfast the next morning, but my favourite way is to make it hot. There is something comforting and nourishing about a hot breakfast (especially oatmeal) in the morning and this hot chia oats dish tastes indulgent but is filled with nourishing and nutritious ingredients. Love! Love! Love!

Hot Chia Oats (serves 1)

1/4 cup of oats

1 – 1 1/2 tablespoons of chia seeds

1/2 cup of unsweetened almond milk (or whichever type of milk you prefer)

1 teaspoon of raw honey or maple syrup (you can adjust the sweetness to your own taste)

pinch of cinnamon

Directions

Combine everything but the honey in a small pot over medium heat, stirring occasionally

Once the chia oat mixture starts to boil, remove from heat and stir in the raw honey (if using maple syrup, you can add it in while the oatmeal is still on the heat)

Top with fruit and your favourite nut butter

Enjoy!!!!!

I hope that you have a beautiful day! XXS

4 Reasons Why Chia Seeds Should Be A Staple In Your Diet

Published on March 14, 2017March 13, 2017 by soreiyaLeave a comment

Hi Everyone!

There are a handful of foods and spices that I consider staples in my diet. They support my health and nutritional goals and keep me looking and feeling great. One food that I have loved from the first time that I tried it was chia seeds. These little tiny seeds deliver many health and beauty benefits, so I am often surprised how few people actually eat them on a regular basis.

Native to Mexico, chia seeds was commonly eaten by the Aztecs and the Mayans to help support them through long journeys and during battles. This tiny little seed is a food powerhouse that provides many vitamins and minerals along with energy, which is much needed to power through long and challenging days. Here are my top four favourite reasons why you should regularly include chia seeds in your diet:

It’s no secret that I love foods that help me to look good and chia seeds is one of my beautifying favourites. Chia seeds are incredibly high in antioxidants which helps to repair free radical damage from the inside out along with helping to prevent premature aging of the skin.
Bowel movements are not the pleasant topics to discuss but let’s face it – it is important and completely necessary to good health. Chia seeds are high in dietary fibre (2 tbsp = 11g of fibre), which helps to promote regularity and a healthy stool.
Chia seeds help to support dietary and weight loss goals as they are filling without a lot of calories. This will keep you from overindulging later on and avoid any post binge guilt that you may feel.
Chia seeds are a good source of Omega-3 which helps to tame any inflammation that you may have in your body. The western diet is filled with many pro-inflammatory so any food that can help to combat this is something that you want to include in your diet.

Please note that chia seeds should not be consumed dry as it can be hazardous and potentially cause choking. When mixed with a liquid it expands and becomes a gel similar to tapioca. It makes a great binder as a replacement for eggs in baking and it is a wonderful addition to smoothies. For a refreshing energy boost I like to stir a tablespoon of chia seeds into a glass of coconut water and drink it (once the seeds have gelled).

What is your favourite way to include chia seeds in your diet?

I hope that you have a fabulous day! XXS