holistic nutritionist – Stylishly Zen

my Top 4 Favourite Cortisol Lowering Foods

Published on February 23, 2024February 22, 2024 by soreiyaLeave a comment

Hi Everyone!

We are officially almost nine weeks into 2024 and already this year is surprising me in many different ways. I am officially free of a toxic situation that I have been miserably tolerating for the past couple of years, and I was reminded in the most dramatic way that health is wealth and must be prioritized. I studied health coaching and holistic nutrition for a reason, given recent events I am now going back to my roots and I am taking my readers with me!

In life, stress is somewhat inevitable. What is important is how we manage it and support ourselves during both good and trying times. Nutrition is a great way to help support yourself as certain foods can help you to decrease cortisol within your body. Getting your fill of vitamins and minerals such as magnesium (aka the stress lowering mineral) and zinc is important to maintain good health especially during life’s more challenging moments. Here are my top 4 cortisol lowering foods:

Avocados

Filled with heart healthy fats and helpful in balancing blood sugar, avocados are at the top of my list for a reason. Avocados are also source of b vitamins, magnesium and potassium. Including a quarter or half of an avocado into your meals is tasty way to reap the benefits of this delicious food.

Bananas

Admittedly, I have a bit of a love/hate relationship with bananas. I love a good banana bread but when it comes to eating a banana on its own, unless it is slightly unripe (aka a little bit green on the edges), I find them a bit too sweet. Bananas are also a source of magnesium and potassium along with soluble fibre which helps to lower inflammation within the body.

Dark Chocolate

My favourite food on this list! Dark chocolate is a source of antioxidants and minerals including magnesium, copper and zinc. Just be sure to watch the sugar content, look for at least 70% dark chocolate to reap the benefits while avoiding spiking your blood sugar.

Pumpkin Seeds

Pumpkin seeds are often recommended to help heal adrenal fatigue. Rich in magnesium and containing healthy fats and fibre, pumpkin seeds are a great way to support your body nutritionally during challenging times.

As with everything, moderation is key. When including any of the above listed foods in your diet, it is important to exercise portion control in order to maximize the benefits without any potential side effects.

Happy eating and I hope that you have a beautiful day! XXS

Disclaimer: Please note that the above is not intended as medical advice and are to be used at your discretion. It is not intended to diagnose, treat, cure or prevent any disease. The information contained in this website is for general information purposes only and it not meant to substitute professional dietary advice or treatment.

Photo credit:

All images used in this post are from http://www.bbcgoodfood.com and http://www.healthifyme.com

5 Ways To Up Your Self Care Game As We Step Into Spring

Published on March 21, 2022March 21, 2022 by soreiyaLeave a comment

Hi Everyone!

Congratulations for making it thru winter! It is FINALLY spring! While summer remains my favourite time of the year, I love spring and the way that the world seems to come alive again. This year my focus is on self care, and the beginning of spring is the perfect time to elevate my self care game. Here are 5 ways that I am elevating my self care routine this spring

Go For A Massage

Now this may seem like a standard self care proclamation but the truth is that I (like many) have spent the last few months cooped up indoors, hunched over a screen. A massage is a great way to release tension in your body, work open some knots, relax after a long and old winter and detox your body. My plan is to treat myself to a 90 minute deep tissue massage to really release any knots that my body is currently holding onto, I can’t wait!

Move

I have tried to keep up with my workouts but if I am being honest I have been taking it very easy these past few months. I don’t feel like myself and my pants are definitely a bit tighter then normal. Spring is a great time to find a new workout or even just get outdoors and go for a walk. Your mind and body will thank you for it.

Try a New Recipe

Spring is the perfect time to start introducing lighter fare to your plate. After spending the colder months enjoying hearty stews and warming meals, fresh lighter foods are probably just what your body is craving now that the weather is getting warmer. Fresh fruit, lighter salads and grilled proteins are all great additions to your plate.

Do a Bit of Spring Cleaning

When people think of self care, images of bubble baths and candles are the first things that come to most peoples minds but cleaning is an undervalued form of self care Cleaning out some clutter or just tidying up a bit actually does wonders for one’s mind. It helps to put you in a fresh mindset and allows you to think a bit more clearly.

Get Back Into A Routine That You Have Been Putting Off

As many of you are aware, I started my own beauty tool business a few months ago. I custom designed my own gua sha (you can purchase yours here at http://www.reiynbeauty.com). I am incredibly proud of the product that I designed and I try to use it often myself, but some days my exhaustion gets the better of me and I curl up on the couch in lieu of completing my skin care routine. Now is a great time to re-evaluate your own routine, are there parts of it that you have been skipping or rushing thru?

How are you feeling about the new season? What are you planning on doing to step up your routine as we move into Spring? Let me know in the comments below!

Thank you for stopping by Stylishly Zen today? I hope that you have a beautiful day! XXS

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❤️

My Top 4 Winter Beauty Boosters

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

Winter weather can cause a myriad of beauty woes. Even the most well intentioned beauty aficionado can get caught easily with hat head, static cling and parched skin. While updating your beauty routine for the cold weather is a necessity in many parts of the world, you may also want to consider adding in a few nutritional beauty busters to help maintain your glow all year long. As I have mentioned (many times) before, I love to eat for skin health. Here are a few of the food that I reach for when the temperature drops:

Miso

Beauty and good health begin in the belly and miso is a perfect winter warming food. Made from soy beans, this fermented food is very popular for it’s many benefits. Miso has been consumed for centuries in Japan and China and many regard it as the secret to the luminous skin that many Japanese women are known for. It is jam packed with antioxidants that help to address the signs of aging and bacteria (the good kind) which helps to balance the gut flora. Packed with antioxidants such as isoflavones helps to address the signs of aging and contains beneficial bacteria that helps to balance the gut and in turn aids in keeping the skin clear. Miso is alkalizing for the body and also helps to strengthen the immune system making it the perfect food to indulge in during flu season.

Tips:

Make sure that you use hot but not boiling water when making your own miso soup as you don’t want to kill the good bacteria
In a rush? Enjoy a simple cup of miso soup by creaming a teaspoon of miso in a 1/4 cup of hot water until completely dissolved. Top with 3/4 of hot water and a few drops of chilli oil if you like it spicy and enjoy!

Mushrooms

I love mushrooms so I don’t need an excuse to indulge but, knowing that they are a fabulous beauty booster makes them taste even better. Mushrooms are the only vegetables that make Vitamin D from sunlight which is essential for healthy skin and bones. Vitamin D also helps to regulate the turnover of skin cells which will keep you looking beautiful. Mushrooms are also a source of zinc which is well known as a acne fighting mineral. Mushrooms are a total skin clearing winner in my book!

Tip:

Try showing mushrooms in to stir fries, pastas, curries and anything else you can think of. The subtle earthy flavour will add a new tasty dimension to most dishes

Red Cabbage

Most people reach for Vitamin C during the winter months, especially when they feel a cold going on. While oranges are a great source of it, there are other foods that are rich in Vitamin C as well and red cabbage is definitely on that list.

Red cabbage is said to have twice the amount of Vitamin C then green cabbage making it a smarter vegetable to reach for. Rich in fibre and antioxidants and low in calories, red cabbage is an amazing but underrated vegetable. The collagen boosting properties of Vitamin C will help to keep your skin smooth and clear while red cabbage’s anti-inflammatory properties (the carotenoids) help to fight inflammation based skin problems like eczema and psoriasis.

Tip:

Roasted red cabbage is simple to make and seriously delicious. Drizzle thick slices or wedges of red cabbage with olive oil (on both sides), sea salt, pepper and minced garlic and roast for 15 – 20 mins at 450F for an easy vegetable dish

Rosemary

I read a study a few years ago that touted the longevity benefits of rosemary. Since then I frequently reach for this fragrant herb. Naturally astringent and filled chockfull of anti-inflammatory properties, rosemary is a powerhouse in the world of herbs. Helpful in reducing redness and puffiness, rosemary even works to address breakouts due to excess sebum. Rosemary’s ability to help stimulate the body’s circulation make it a great warming herb that helps you to achieve beautiful glowing skin.

Rosemary’s scent is said to help improve one’s mood, enhance brain function and boost energy – perfect for jump starting those sluggish winter days. Many people swear by rosemary oil – applying it topically is said to help with indigestion and mental disorders.

Tip:

Not sure what to cook with rosemary? Try a simple rosemary tea, simply steep a sprig or two of rosemary in hot water for 5 mins. Remove sprigs and add honey to taste, and sip your way to a glowing complexion!

I hope that you have a beautiful winter season! XXS

3 Beautiful Reasons To Eat Pine Nuts

Published on November 2, 2017November 1, 2017 by soreiyaLeave a comment

My love affair with pine nuts is fairly recent. Although this beloved seed has been eaten since the ancient times for their nutritional benefits, I only tried it for the first time four years ago. But since then, pine nuts have become my go to addition when I want to take a simple dish to the next level. Aside from its delicious nutty taste, pine nuts are a great beauty boosting food. Here are my top three reasons to reach for the pine nuts:

The majority of the fat in pine nuts is made up of monounsaturated fats, which is the primary fat in the Mediterranean diet. Monounsaturated fats are helps to keep the cardiovascular system healthy making pine nuts great for heart health. It is also great for skin health as it keeps the skin healthy and hydrated from the inside out.
Pine nuts are packed with antioxidants such as selenium, Vitamins A, B, C, E & K and lutein. These antioxidants help the body to combat the signs of aging by fighting free radicals. They also help to keep the skin supple and young looking with good elasticity
Pine nuts also contain many anti-inflammatory properties which help with a myriad of skin conditions including eczema, psoriasis, acne and itching.

And there you have it – 3 beautiful reasons to complement your dishes with pine nuts. What is your favourite way to include pine nuts in your cooking – let me know in the comments below.

I hope that you have a beautiful day! XXS