RBN 12 DAYS of HOLIDAY GIVEAWAY CONTEST!

Happy December (almost) & holidays!  If you know me, you know I'm obsessed with Christmas and holidays!  It brings so much joy, you get to reconnect and make time for family and friends & it brings a New Year with new possibilities and goals!  Because we love the holidays so much we tapped into our inner Oprah (no cars or trips unfortunately!) and decided to run our largest giveaway of our favourite things - 12 days in total! 

How it works:  

Each day RBN will highlight a local (National) product or company that WE LOVE.  Some days will be paired up and December 12th will be the GRAND PRIZE basket of a mash-up of products and items!

How to enter:

YOU MUST follow RBN and featured company on all social media outlets.

If YOU win prize we would love a shoutout and post on YOUR prize and what you will do with it: Skincare - take a selfie?  Food - Show your creation! You get the idea.

Generous & LOVELY Participants: Check 'em out!

Mad Mexican

Go Go Quinoa

Genuine Health

Station Cold Brew

Walter All-Natural Caesar Mix

Tito's Vodka

Shockingly Health (Brownies and Cookies)

Barre Works

Van Isle Salt Co.

Aroma Espresso Bar

Earls Canada

Blue Goose Pure Foods

Neal Brothers

Three Farmers

Joe Scrub

Nudge

Rolling Meadow Dairy

Jollification

Natural Calm

Coco Jax

Skin Essence

& MORE!

I was going to announce the schedule BUT have since decided to keep a secret!  Begins tomorrow - Follow us on ALL of our social accounts to BE IN THE LOOP!

twitter 

Instagram

Facebook (Business Page)

Bonne chance!

rbn xoxo

 

RBNsoups: White Kidney Bean & Cauliflower Soup

Sometimes we find ourselves struggling to prep easy weeknight dinners that don't take much time, are nutritious and great for those picky eaters- kids, partners and ourselves.  I developed this soup for a client that has many dietary restrictions and is almost vegan...

It ended up being so popular with clients that I ended up throwing into my food line & catering line-up.  I first made it without garlic or onions - which as we know are part of essential soup prep BUT it was still delicious!  Literally a few ingredients and takes less than 25 minutes, also able to add some sautéed greens, prawns or even chicken to make it a more protein heavy meal!

What you need:

1 cauliflower head, chopped

1 onion, diced (optional)

2-3 garlic cloves, minced

4 cups of vegetable stock

1.5 cups white kidney beans, soaked & cooked (1 can organic if crunched for time)

2 tbsp olive or coconut oil (and some for finishing)

Green onions, cilantro or parsley for garnish

What to do:

Sauté onions and garlic for two minutes until transparent.  Add in cauliflower and roast in pot until it becomes toasty and golden.  Add stock - if cauliflower is super large you may need more stock (enough to cover).  Bring to a boil, then reduce to a med simmer for 15 minutes or until everything is tender.  Add in beans and puree until desired texture - adding in more stock if needed.  Serve with oil and garnish.  Yumms - I know I always say eat with colour and this is a white soup BUT its not processed so its okay!

Short and sweet today darlings!  Bon appetite!

xo rbn

LMK what you think and as always tweet or IG us with your version..

ANXIETY: Ease anxiety & increase positivity with these helpful tips!

Anxiety: noun. 

A feeling of worry, nervousness or unease, typically about an imminent event or something with an uncertain outcome.

 

Did YOU read that while nodding your head in agreement.   Many of us deal with unfortunate feelings of nerves, anxiousness and anxiety on a daily basis, so normal that we consider it a part of our lives that we must live with.  I myself suffer from anxiety - owning a business, being a type A personality, a perfectionist and always trying to achieve the next level rather than enjoying the actual moment or process.  This is a fun killer, a motivation eliminator and has made some of my favourite relationships suffer.

So what are WE to do? 

For as long as I can remember - I've been prone to anxiety, its only the last few years that I've been able to recognize it and am actually honest about with those around me - not as an excuse but to give peers/loved ones insight into my crazy moments! I read books, blogs, see a therapist (this is something I really support - regardless of if you suffer from anxiety), keep journals, meditate, exercise, eat well and always continue the search for joy, inner peace and an overall less anxious life.  

 

Here's some of my suggestions that hopefully will help you.

****I'm not a therapist and am not diagnosing, rather healthy tips for all - especially in stressful times.  If you feel YOU are suffering from anxiety or severe stress, visit a doctor, naturopath and/or therapist (do not self diagnose).

DIET

Tryptophan: Some researchers believe that eating foods high in tryptophan have a positive effect on stress, due to this amino acid producing "feel good" chemicals.  
What to nosh: Turkey, chicken, high quality cheese, bananas, nuts, nut butter and sesame seeds.

Salads loaded up with proteins & healthy fats (greens of course) are mood enhancers and oh so good for you!

Protein: Helps stimulate the production of dopamine and norepinephrine, which similar to serotonin carry impulses between nerve cells.  Increased levels have shown to improve mental alertness, mental energy and reaction time.  
What to nosh: Cold water fish (wild), clean poultry, eggs, nuts (raw), lentils and Greek yogurt.

Avoid: 
Caffeine (I know tough): Caffeine is a diuretic and even slight dehydration can cause depression, stress and anxiety. Sip sip sip on water look to past blogs). 
Sugar: Sugar is absorbed quickly into our blood streams (especially processed) which causes a surge of energy, which then leads to "sugar crash".  Result: Feeling tired, low and anxious.
Alcohol: A glass of wine with dinner some nights is fine and a celebration when able BUT copious amounts - especially when feeling stress/anxiety will decrease your mood as alcohol is a depressant.  Make a mocktail or have some club soda with cranberries as a fun alternative.

MOVEMENT

Regular exercise: Increases feel good brain chemicals that may natural ease anxiety and depression (endorphins).  Increases body temperature which may have calming effects.  

Gain confidence: When we reach goals or challenges, even small ones can boost your self-worth and can take your mind off worries that feed anxiety - great distraction and a natural high!

Vitamin N (Nature) & Exercise = Free therapy!

Social interactions: Meeting new people and being part of something is a great benefit alongside all the health bonuses, most cities and gyms have sign up sheets for clubs and teams.  Go crazy and start your own league or team!  Even a group walk around your neighborhood will have you feeling better.

 POSITIVE THINKING

There's something to be said for having positive thoughts and viewpoints.  It seems tough at first but I promise will make you feel better.  We're all guilty of having a negative thoughts, pity parties and complaint marathons BUT if you try to stop yourself in a worry or bad thought and swap it - you will notice some lightness.

My favourite trick:

Identify your worry or thought.

What are the outcomes or the worst that can happen from this incident/action?

What are the odds of this happening?

Is it fear? Anxiety? Where is it stemming from?

*I find once I write down my worry/reason for anxiety - it doesn't seem so daunting or impossible (fear).  Looking back on things I've jotted in the past, I've usually not remembered or my fear never materialized!

This may sound weird - but in my opinion works ...

Overall (and disclaimer) - if you are feeling sad, anxious or other please visit a professional.  These are therapeutic exercises that I've learned, used on myself & suggested with clients.  I do not diagnose and am not a doctor.

That being said - adding mood lifting thoughts, foods, exercise are a great idea to increase happiness and joy in our daily lives.

Bonus:  Having a nice warm bath, tea, lavender oil/salts and a great book is also a great mood enhancer and will melt the worries away...

 

Take a deep breath 
 xoxo

rbn

 

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