Where my dudes at? (Skincare & Nutrition Tips for the Men in our Lives)

I like to think that my readers & demographics know no sex or age - but if I was to be honest, most of the comments and feedback come from the ladies.  So this post is for the fellas in our lives - brothers, partners, fathers & bff's!  

RBN's top 10 MAN TIPS 

Super easy to incorporate into your lives & tried by my love (he's addicted to most and can't believe he lived without them)!

1. Water - This is my number one tip for all humans (pets too).  Most people don't even realize that they're dehydrated. 

Simple calculation:
IDEAL AMOUNT = Your body weight divided by 2 = number of ounces per day
*One glass = 8 ounces*
Ex: 150 lbs/2 = 75 ounces
75/8 (oz) = 9 glasses of WATER!

 Remember to drink/sip on water throughout your entire day, preferably separate from your meals!
*herbal teas, juices and coffee do not count towards your water intake, and you’ll need to add another serving per coffee.

2. Probiotics - Great for gut health, digestion, immune system & optimal health.  Super easy to take and if you never take another supplement again - this would be my tops! Studies have been linked to improved mood & mental health too.  Ask me or your local health store for tips!

3. Vitamins - Should you decide vitamins will be a part of your life then here's my top picks: Vitamin E (Cell repair & renewal), Magnesium (muscle function, immune & calms nervous system), Vitamin D (Immunity & bone health - naturally occurring in sunshine), Potassium (kidneys & heart health) & Selenium (powerhouse antioxidant!)

***For more detail and food sources refer to my Among Men - Rachel A Bies article.

Vitamins are a great option!

4. Exercise - Movement is such a vital part of balance and healthy living.  Take a walk on your lunch break, opt for the stairs over escalator, AIM for 60 minutes of exercise per day (yoga, run, weights etc). 

 5. Take care of your Skin - Same rules for men - should always wash your face before bed (pollution, dirt & sweat from the day can clog pores) & keep skin moisturized to reduce signs of aging.  That doesn't mean spending $$$ - Josh and I use Inca, Olive & Coconut Oil as our at home moisturizers for face, hair and body.  But a high quality organic & extra virgin bottle, split in two (glass and dark to avoid becoming putrid) and store in bath and kitchen.  Voila - save money, have kick ass skin and smell yumms.  ***Single men: Your partner will appreciate a man who takes care of their skin!

Less expensive than store bought creams & smells oh so delicious. 

6. Eat your VEGETABLES - This doesn't mean you need to eat salad for your life BUT it does mean incorporate a variety of vegetables (eat with colour) into your meals.  Smoothies, salads, steamed, roasted & sauteed are great options.  ***Email me or go on website for more options/recipes) 

7. Cook at HOME - A lot of men I've worked with & know really enjoy cooking.  At first they may not even realize - once I teach them how approachable & simple great food can be, they realize " hey I can do this".  Even if its a few simple staple meals: BBQ meats, few egg dishes, roasted & sauteed veg & some easy wine pairings.  Start there and then follow your passion!  ***A man who cooks is killer or one that will at least learn with you!

Who knows - YOU may love cooking, if you don't already!!

8.  Chew your food - Most people don't take the proper time to chew their food properly - this allows HCL (digestive juices) to prepare in our tummys, eliminate risk of leaky gut and other digestive issues & increases our ability to absorb more vitamins and minerals from our foods.

Laugh that sh*t OFF!!!

9. Balance - Everything deserves and functions better with some sort of balance.  Find yours.  Is it having a drink with friends?  Having pizza once a week?  Don't feel guilty about small guilty pleasures - better to adhere (in my opinion) to an 80-20% rule than being super strict!

10. Laugh your butt off - When the world seems to crumble or your boss is driving you mental, in the words of Taylor Swift "Shake it Off".  Seriously - we work on this at home (more so me) but will it matter in 2 hours; 2 days; 2 weeks?  Odds are it won't.  PLUS stress is a fun killer - can affect our moods, digestion, mental health, sleep etc!  Even if you fake it until you make it (cheesy?)!

For any questions, inquiries or culinary lessons email me!

xox rbn 

FoodiePages.ca & RachelBies Nutrition Collaboration Announcement!

Happy Bastille Day to my viewers in France (and thanks for your support!) - As a French Canadian girl (1/2), I always like to acknowledge French traditions - be it in a #vivelaFrance or #labelleprovince manner! I'm currently doing a cleansing few weeks (two weddings last week & two more in two weeks) so NO fromage or poutine pour moi!

     Anyways... ANNOUNCEMENT time!

When FoodiePages.ca emailed me to work & partner up for some fun collaborations - I jumped at the opportunity!  

About FoodiePages.ca:

Founder & CEO,  Erin Maynes created FP's to be a great online presence - where you could connect with farmers, markets & wineries and buy directly from Canada's best small-scale & regional producers.  FoodiePages stands for good food - natural, local & delicious (which falls in line PERFECTLY with what RBN's motto is)!

Our first collab is MY most favourite things to do with local people - #recipe development!  

Our first star ingredient is something that all chefs/nutritionists/foodies naturally turn to to add flavour, layers & aroma to our meals.  Nutritionally its part of the allium fam-jam (onions and such) & is great for heart health, blood pressure, improves iron metabolism and is affectionately referred to as "the stinking rose"!

Garlic! Ail! Aglio! Knoflook!

When you roast garlic - the intense flavours disappear and are replaced with sweet and salty tinges!

Nutritional Powerhouses & one of my FAVOURITE go-to ingredients!

My job was to create a recipe highlighting the wonders of garlic! Hmmm. A bit of a new challenge as we naturally lean to it as a supporting character - but with a bit of trial and error, can easily become THE STAR.

 Roasted garlic, sweet potato & white kidney bean hummus!

What you'll need:

 1/2 c soaked & cooked white beans (black & chickpea would work too)

1 large sweet potato

2 heads of garlic

1/2 fresh lemon

2 tsp tahini (nut butter works too)

1/2 c extra virgin olive oil

sea salt & pepper

chili peppers (optional)

2 tsp fresh cilantro

1 tsp cumin

What to do:

Preheat oven to 375. Peel sweet potato & cut into quarters. Cut tops of garlic, place in a foil wrapper with olive oil. Roast for 25-30 minutes until soft and sweet. Potatoes - Toss in olive oil and s & p.  Roast until soft, 45-60 minutes.  Once everything has cooled down, throw all ingredients into food processor/blender/vitamix.  Blend with small increments of evoo until smooth.  Can use a bit of the water used to cook beans too!  Blend until desired texture - I like it so it coats veg/crackers without being too thin.  Season with extra spice or acidity!  Finish with fresh herbs a drizzle of your best olive oil!  Serve with crudites, sweet potato chips, crackers or use as sub on your sandwiches/pizza.  

Heart health, delicious and oh so colourful!!!  Drool worthy, non?

Variations:

1. Boil the sweet potatoes for a less "roasted" flavour.  Sub in your favourite squash or pumpkin.

2. For a fall hummus - add cayenne, ginger & cinnamon as your spices.  Curry would work amazing too.

3.  Finish with some goat cheese or feta for a zing!
4. Smear roasted garlic on crackers/toast with some cheese!
5. Toss in pasta with some roasted veggies & herbs.

Nutritional breakdown: Source of magnesium, vitamin B6, vitamin C, selenium & copper.  Reduces inflammation, protects our heart & chalk full of anti-oxidants!

Add garlic to all your meals, dressings and soups to add an extra dash of nutrients & flavours to your day!

Thanks to FoodiePages.ca and cannot wait to loop you all in on our other upcoming projects!!

Tweet us @rachelbies with your version & pics of this recipe!

Email us for consults, culinary collaborations, meal plans & food deliveries at rachelbiesnutrition.com!

love rbn

xox 

LOCAL LOVE TO FOODIEPAGES!!!

Go out and meet some local farmers this week - Toronto market listings!

Eat local. Support local. Buy local.

Years ago my father sent me an email higlighting the importance of buying locally made (or made in Canada) products & ingredients as much as possible.  The main reasons of course being - keep our economy alive, support local workers in order for them to keep their jobs, maintaining & creating jobs (super important) and it feels (and tastes so) good!  

Eat with ALL of the colour!!

Since then I've passionately maintained that motto especially in my own community (west end Toronto): markets, stores, restaurants, salons and shops!  There's nothing better than getting to know people and their stories - where they came from, where their business ideas came from, passions, dreams - the whole lot!  Myself as an entrepreneur and business owner - I definitely appreciate my city and community supporting me and my efforts.   I could go on about this for days...anyway this leads me to one of my MOST favourite things to do: shop for FOOD at markets.  

Trust me take an hour, get on your bicycle and ride to YOUR nearest farmers market!

Swoon.

 Here's some of Toronto's best East to West courtesy of Toronto.com (If you don't find one near you on this list - hit link for entire listing!)

East Toronto.

East Lynn Park
June5  – October 16
Days: Thursdays
Time: 3 p.m. – 7 p.m.
Location: East Lynn Park
Neighbourhood: Woodbine
 

Evergreen Brick Works
Year round
Days: Saturdays; Sundays June 21–November 1
Time: Saturdays: 9 a.m. – 1 p.m., 8 a.m. – 1 p.m. starting May 3; Sundays: 10 a.m. – 3 p.m.
Location: Evergreen Brick Works
Neighbourhood: Rosedale

 
East York
May 12 – October
Days: Tuesdays
Time: 8 a.m. – 2 p.m.
Location: East York Civic Centre
Neighbourhood: East York
 
Leslieville
May 17 – November 1
Days: Sunday
Time: 9 a.m. – 2 p.m.
Location: Jonathan Ashbridge Park
Neighbourhood: Leslieville
 
Fairmount Park
June 3 – October 21
Days: Wednesday
Time: 3 p.m. – 7 p.m.
Location: Fairmount Park
Neighbourhood: Upper Beaches
 
Withrow Park
May 23 – October
Days: Saturday
Times: 9 a.m. – 1 p.m.
Location: Withrow Park
Neighbourhood: The Danforth

 

West Toronto.

The Junction Farmers Market
May 23 – October
Days: Saturday
Times: 9 a.m. – 1 p.m.
Location: Junction Train Platform
Neighbourhood: The Junction
 
Trinity Bellwoods Farmers Market
(You can find me here!)
May 5 – October 27
Days: Tuesday
Times: 2 p.m. – 6 p.m.
Location: Trinity Bellwoods Park
Neighbourhood: West Queen West
 
The Stop’s Farmers Market
Year round
Days: Saturday
Times: 8 a.m. – 12:30 p.m., 8 a.m. – 1 p.m. in the summer
Location: Wychwood Barns
Neighbourhood: St. Clair West
 
My Market Liberty Village
June 1 – November 27
Days: Sunday
Time: 10 a.m. – 2 p.m.
Location: Green P on Hanna Ave.
Neighbourhood: Liberty Village
 
Dufferin Grove Farmers Market
Year round
Days: Thursdays
Time: 3 p.m. – 7 p.m.
Location: Dufferin Grove Park Rink House
Neighbourhood: Dufferin Grove
 
Montgomery’s Inn Farmers Market
Year round
Days: Wednesday
Time: 2 p.m. – 6 p.m.
Location: Montgomery’s Inn parking lot
Neighbourhood: Etobicoke
 
Sherway Farmers Market
May 8 – October
Days: Friday
Time: 8 a.m. – 2 p.m.
Location: Sherway Gardens parking lot
Neighbourhood: Etobicoke
 
Sorauren Farmers Market
Year round
Days: Monday
Time: 3 p.m. – 7 p.m.
Location: Sorauren Park
Neighbourhood: Roncesvalles

Then when you're back & snacky & hot... make my Very Berry Watermelon Smoothie - super hydrating and cooling for the perfect summer breakfast or snack!

 ___________________________________________________________________

 Very Berry Watermelon Smoothie

(gf, vegetarian)

What you need: 

1/2 small watermelon 

1 cup mixed berries (strawberry, rasp/blue & black)

3/4 coconut water (water works too)
1/4 cucumber

1 tsp raw ginger

2-4 mint leaves

3 tsp fresh parsley

1 cup fresh greens (spinach, kale, chard)*

1 tsp bee pollen

1 tbsp hemp hearts

1/2 lemon (I keep skin on)

1 tsp maple syrup (optional)

What to do:

Blend blend blend.  Add extra liquid if needed.  Finish with extra berries or hemp hearts!  **Can be made without greens to keep pink BUT better for digestion to include!  Nom nom nom.  Enjoy. xox

BONUS IDEA:
Here's a super simple salad that I made for Josh and I yesterday après market - using hormone-free chicken & some of our own Urban Rooftop Garden that we're fortunate to have!  **Salad is dressed with OLIVE THAT! extra virgin olive oil & fresh lemon juice!

Arugula, cucumber, tomatoes, blueberries & dandelion!  Easy peasy and oh so pretty!!!

 Enjoy darlings & happy wknd!  LMK if you visit a neighborhood market this weekend!

xox

rbn.

 

Two fresh new recipes & a super great country media trip!

Happy Monday World!  Today's post is all about one of my favourite vegetables in the world! Its great for you, super versatile and is currently in season...
 
Can you guess...


Is related to onions & garlic (Lily family)..
Aside from North America - China, Peru & Mexico are some of the top suppliers...
Present day is still harvested by hand...

Anyone?  Anyone?

Last hint:  It makes your pee smell (roughly 20-40% of population cannot smell it)...

Asparagus people! 

A couple weeks ago I was invited by our friends (Toronto) Foodies on Foot to join the #Asparabus tour.  This included a media bus which brought us to Norfolk County to enjoy a day of asparagus farms, lavender farms & a lunch prepared by future chefs that was oh so good!  As if this wasn't enough we were sent home with 11lbs of fresh Ontario asparagus to create some tasty culinary inventions!  I decided to do something raw & something cooked to highlight the ingredient without losing its delicate flavour!  Super simple & nutritious for you to recreate at home!

Here's a recap of our day & my new recipes! Mmmmm.

 Mission: 

 Learn all about #asparagus.

Where: 

Welsh Brothers Farm, Simcoe ON

Where the magic happens: trimming, bunching and packaging.

The star of the day: ASPARAGUS

Shared selfie with Asparagus!

Asparagus grow in individual little rows.  Can be harvested every 2-4 days and will harvest for up to 15 years!

The bluest of skies!

 

Ready to take home or ship to stores!  We went home with a box each!  Eleven pounds of goodness!

Next up:  

Bonnieheath Lavender & Winery

Where: 

Norfolk, ON

 Mission: 

Eat & Network with all the Lovely People

Oh so pretty - last years lavender (doesn't harvest until late summer)

Lunch is served: Mixed local pork bbq, variety of asparagus dishes & rhubarb desserts!

Mmmm so much beautiful & local food!

My plate:  YES I eat a lot!

All natural lavender shop: I bought bug repellent, soaps & body lotion!

Obviously I had to bring some lavender & cider home for Josh & I!

The smell! Oh so delicate and fragrant!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

And now for some new & delicious (modest right) recipes!!

Spring Goddess Salad
(Gf, Vegan)
Yeilds 2 mains or 4 sides.

What you need:

1 cup chickpeas, (cooked)

1 cup fresh peas,

1 small handful fresh mint

1/2 English cucumber, julienned

1 bunch of asparagus (steamed gently and trimmed)

1 handful of basil

1 lemon, juiced

1 fennel, julienned

3 tbsp of olive oil

 sea salt and pepper

What to do:

Gently steam asparagus.  Mix all ingredients minus the asparagus.  Taste and season accordingly.  Arrange asparagus on plate and then place the mixed salad atop.  Finish with fresh mint and lemon wedges.  Perfect accompaniment to shrimp, chicken or great with goat cheese!

 

Asparagus & Jalapenos Cornbread Muffins

(GF, Vegetarian)

What you need:

3 tbsp coconut oil

1/3 cup apple sauce or reduced/cooked peaches

1 large egg 
1/4 cup of pure maple syrup

1 cup coconut milk 

1 cup cornmeal 

1 cup gf flour (Bobs Red Mill) 

1/2 tsp baking soda 

Sea salt & pepper

1 red chili/ jalapenos, diced

1 bunch of asparagus, chopped BUT save tops for garnish.

What to do:

Preheat oven to 350 and coat muffin tin with coconut oil.  Mix all wet ingredients together with peppers and asparagus.  Mix dry ingredients together thoroughly & slowly incorporate into wet batter.  Pour into muffin tins approx. 1/4 full.  Finish with aspara-tops. Bake for 15/20 minutes until golden.  Good for up to 4 days fresh OR freeze for a couple weeks.  Great with a fried egg, with preserves or what we did at home is use for shhhhmancy #sloppy Joe's using Walter All-Natural Caesar Mix as our sauce!

Shhhhmancy Sloppy Joe's with Walter All-Natural Craft Caesar BBQ sauce!

Pretty little things ready for the oven!

Yummers.

Updated cornbread without all the bad stuff!!  Feel good about feeding your family these!

As always, send us a tweet when you replicate any of these!  Yay.

Until next post lovelies,

rbn

xoxox

THE TROUBLEMAKERS!

Anna & moi!

The one and only Steven Hellman!

RachelBies Nutrition Update: CLASSES, EVENTS & MORE!

Happy Spring Darlings! 

Fresh flowers on the patio!

(Unless you still have snow & for that I'm sorry!)

We have had a very busy few months at RachelBies Nutrition and wanted to update the locals (and not so locals - Thanks US & Europe!) what we have planned.

Spring 2015: 

A day in the life of a Private Chef!

RBN Food is expanding our markets & offerings: Private chef (food prep & classes) & Customized Food Delivery are still our top sellers BUT also getting ready to increase RBN Power Bites & Soup Line.  Also offering a #brownbag lunch option too!

 

May: Baking Classes featuring yours truly & Rachael Hunt of GFTO.  at Le Dolci (One of the best Venues for Treats & Classes) beginning May 16th (three part series)!

Summer 2015:

NEW SERIES: Chef meets Culinary Nutritionist: Highlighting our favourite chefs and restaurants all over Toronto.  We'll either be cooking alongside them OR doing a friendly culinary battle.  

**Menu & Nutrition consulting for Restaurants available too.

Battle Material?  Hmmmm

***SNEAK PEAK: We're also Launching a JUICE BAR Collaboration with our dear friends at Fonda Lola! Details coming soon.  Look to our Twitter accounts!

Upcoming Blogs & Recipe Developments Include: Olive That, Green Living, HOW TO: Series - Continues, Cheese Fest & OysterFest Montreal Event coverages too!

For more info or contact email me: RachelBies Nutrition OR head on over to our new RBN Website !

Lots of love
rbn xox


Ooooh yeah and we went to CUBA for a quick getaway & dreaming of beach life still...

Le sigh.

Alokozay Tea - Recipe Development: Strawberry Tea & Fresh Basil Scones!

As you know WE love recipe development & we're pretty sweet on tea too - so what better than working with Alokozay Tea Canada to create a fresh & spring like recipe for all you lovely people!

Oh yes another love of mine - online shopping.  You should also know that not only is Alokozay available at Metro (International Food Section), Food Basics, Adonis and Bulk Barn across Canada BUT is also available online.  I chose online because I love the convenience & don't always have time to shop.  It was no-stress and came within two days of me ordering - I suggest you try it http://www.shopalokozay.com/! They have a great variety of green, black and flavoured teas - all natural & #nutritionist approved.

SO after all this shopping - What did I come up with?  

A lovely scone recipe that takes "High Tea" to another level.  Simple to make and we tried to skim some off the excess ingredients to keep it whole & delicious.. 

Alokozay Strawberry Tea & Fresh Basil Scones

 (Yields: 1 large scone OR 8 mini scones)

Sift. Sift. Sift.

AP, Almond & Rice Flours ready to ROCK!

Alokozay Strawberry Tea - Looking good!

Ready to bake - 400/12 minutes

What you'll need:

1 c gluten-free flour (Bob's Red Mill)

1/4 plus 1 tsp white rice flour (brown is too dense)

1/4 c almond flour

2 tsp baking powder (aluminum free)

1/2 tsp Himalayan sea salt

60 ml cream or coconut cream

125 ml almond/cow/coconut milk

1.5 bags of Alokozay Strawberry Tea

1 handful fresh basil, chiffonade  

2 cracks of fresh black pepper

Butter - to brush top.

What to do:

Preheat oven to 400 degrees.  Sift all flours & dry ingredients into a large mixing bowl.  Make a little well in the middle for wet ingredients.  Add wet ingredients slowly and incorporate enough - try not to over mix.  Lightly dust counter with AP flour.  Roll out batter into a giant scone (my favourite) or roll out and cut into 8 personal scones.  Brush with butter.  Bake 12-15 minutes or until golden brown.  Serve with butter, yogurt, fresh berries or preserves.  Not too sweet - not too savoury!

I wish YOU were here!  You'll have to test them out yourselves! 

Proper tea time with finished product - Thanks Natalie for being my "taster"!

As a bonus Alokozay has been generous enough to offer RBN & Thehealthybies  readers $1.00 off your next purchase!!

To redeem yours Click HERE!!

Thanks to Alokozay & Aimee from Branding & Buzzing!

Make sure to tag & Tweet ME with your scone pictures!

rbn xo