Saturday, April 30, 2016

Tofu Salad Snack Crackers

1 tblsp. Bragg soy sauce
1 tblsp. Almond butter
1/2 tblsp. Minced garlic
4 oz. Tofu, extra firm, thinly sliced
1 cup. Snow peas, slivered
1/2 tsp. Sesame seeds
8 crisp bread crackers

Whisk soy sauce, amond butter, and garlic. Toss in the tofu and snow peas. Top with sesame seeds. Scoop mixture onto crackers for a delicious healthy snack. Serve and Enjoy!




Tuesday, April 26, 2016

Super Cherry Pie Smoothie

1 cup frozen pitted cherries, or fresh tart pitted cherries
1 cup almond milk
1/2 pear chopped
1 tblsp. Flaxseed
1 tsp. Chia seeds
1 tblsp. Fresh chopped mint
1 scoop vanilla protein powder (optional)
8 ice cubes
1 cup filtered wAter

Blend all ingredients in blender adding wAter last until you reach your desired consistency.



Monday, April 25, 2016

Delicious Honey Glazed Salmon

12 oz. Salmon, cut into 2-4 pieces, or 2-4 6 oz filets
2 tblsp. Honey
1 tblsp canola oil
3 cloves garlic chopped
1 teaspoon apple cider vinegar
1/2 lemon , sliced into wedges
1/4 cup lemon juice
2 tblsp. Water
Salt and pepper

Preparation:

Preheat broiler on oven. Season your fish with salt and pepper on both sides. Set aside.
Mix honey, apple cider vinegar, lemon juice and water and mix well.
Heat a skillet with canola oil to medium/high heat. Pan fry the salmon 2 minutes a side. Reduce heat to medium and ad the garlic to the pan and cook another 2 minutes. Stir in honey mixture and lemon wedges into pan. Flip fish and cook for another 2 minutes storing pan gently. Reduce heat to low and cook until sauce becomes sticky. Remove from heat and place pan in oven under broiler for 1 minute. Remove from heat and let cool to room temperature. Serve and Enjoy!

Chefs Note: this fish is packed with omega 3 oils to help reduce redness and alleviate symptoms of ocular rosacea.

Sunday, April 24, 2016

Simple Honey Roasted Salmon

12 oz. Salmon, cut into 2-4 pieces, or 2-4 6 oz filets
2 tblsp. Honey
1 tblsp canola oil
3 cloves garlic chopped
1 teaspoon apple cider vinegar
1/2 lemon , sliced into wedges
1/4 cup lemon juice
2 tblsp. Water
Salt and pepper

Preparation:

Preheat broiler on oven. Season your fish with salt and pepper on both sides. Set aside.
Mix honey, apple cider vinegar, lemon juice and water and mix well.
Heat a skillet with canola oil to medium/high heat. Pan fry the salmon 2 minutes a side. Reduce heat to medium and ad the garlic to the pan and cook another 2 minutes. Stir in honey mixture and lemon wedges into pan. Flip fish and cook for another 2 minutes storing pan gently. Reduce heat to low and cook until sauce becomes sticky. Remove from heat and place pan in oven under broiler for 1 minute. Remove from heat and let cool to room temperature. Serve and Enjoy!

Chefs Note: this fish is packed with omega 3 oils to help reduce redness and alleviate symptoms of ocular rosacea.




Friday, April 22, 2016

Vegan Green Warrior Smoothie

1/2 cup grapefruit juice
1 cup chopped kale
1 apple, cored peeled and chopped
1 cup chopped cucumber
1 stalk celery chopped
1/4 cup blueberries frozen or fresh
1 tblsp. Matcha green tea powder
2 tblsp. Fresh mint chopped
1 tsp. Coconut oil
8 ice cubes
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency. Serve and Enjoy!

Thursday, April 21, 2016

Simple Almond Butter, Fruit, and Yogurt Parfait

3/4 cup plain nonfat Greek yogurt
2 tblsp. Almond butter
1 tblsp. Honey or agave nectar
1/4 cup halved grapes of choice
4 strawberries, quartered
1/3 cup raspberries
2 tblsp. Chopped roasted almonds

Whisk together the yogurt, butter, and honey in small bowl. Add yogurt mix to serving cup and layer with your fruit and almonds. and Enjoy!

Chefs Note: If your not a fan of almond butter swap this out for peanut butter or sunflower seed butter.

Tuesday, April 19, 2016

Hollistic Rosacea Remedies

I received an email asking for some natural remedies for Rosacea. Here are some I know to work and help relieve symptoms, hope you give them a try.


Chamomile compress:

A mild compress with chamomile oil can help lessen the redness associated with rosacea. I recommend using this to help handle your flare ups. Cool the resultant mixture in the fridge. Dampen a soft fabric in the cooled oil whenever you start to feel a flare up and apply to your affected area for 15-20 minutes. Apply this as necessary when you have flare ups. If you by chance have negative effects when it comes to daisies and marigolds you should avoid using the chamomile. Green tea is a nice alternative.

Green tea:

Rubbing green tea such as Matcha over the area of skin with this condition is yet another way to help alleviate redness and flare ups. Green tea has anti-inflammatory, anticarcinogenic, and antioxidant properties that work amazingly to treat rosacea. This can be applied just like above with the chamomile.

Herbal paste:

This is a nice herb mixture for dealing with skin issues. Mix together 2 teaspoons of turmeric powder, 4 teaspoons corriander, and 1 1/2 tablespoons of fresh milk in a small bowl until a paste forms. Chill the mixture in fridge, once prepared and cool, utilize the paste as a facial mask 2 times a day for 10 minutes. Wash of with cool/warm soft cloth.

Tea tree oil:

This oil is a strong generator of anti-inflammatory and antiseptic properties that can help to get rid of rosacea naturally. You can use the tea tree oil directly on the problem are by gently rubbing in a small amount 2x daily.

Red clover:

This clover is considered one of the most natural ways of dealing with rosacea, not only is it very safe it moderates redness and reduces irritation in the skin. Red clover should be taken twice per day to obtain your desired efect.

Oatmeal:

This is my personal favorite. Oatmeal is one of the lesor known, but exceptional ways to treat rosacea symptoms. Oatmeal soothes, itching, reduces redness, and functions as an agent to get rid of rosacea. Simply take a little filtered water in a cup and add 2 tablespoons plain oatmeal. Chill this in fridge then apply the Oatmeal to the affected region for 10-15 minutes. Wash off with a cool/warm soft cloth, avoid scrubbing as this will irritate the skin. This can be done 2-3 times daily.



Monday, April 18, 2016

Blackberry Kale Smoothie

1 cup fresh or frozen blackberries
1/4 cup strawberries fresh or frozen
1/4 bunch kale leaves cleaned and ribs removed
1 tblsp Chia seeds
1 cup vanilla soy or almond milk
1 tblsp Honey
1 tblsp Fresh chopped mint
1 scoop whey protein powder (optional)
8 ice cubes
1 cup filtered water

Blend all ingredients until smooth adding water last until you reach your desired consistency. Serve and Enjoy!

Friday, April 15, 2016

Fantastic Cherry Pie Smoothie

1 cup almond milk
1 cup frozen or fresh pitted cherries
1 kiwi peeled and cleaned
2 tbsp almond butter
1 tbsp flaxseed
1 tbsp Chia seed
1 tbsp chopped mint
8 ice cubes
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency. Serve and Enjoy! 

Thursday, April 14, 2016

Healthy Cherry Cobbler Crisp

Received an email from Poland asking for a rosacea friendly cobbler recipe. Here is one using two berries that are vascular constrictors which helps reduce redness. Enjoy!

For the filling:
1 1/2 pounds sweet cherries, frozen is fine, fresh they will have to be pitted
1 cup raspberries fresh or frozen
1 tblsp. Cornstarch
1 tblsp. Lemon juice
2 tblsp. Fresh chopped mint
1/3 cup honey

For the topping:
2/3 cup whole-wheat flour
1/2 cup old-fashioned rolled oats (not instant)
1/2 cup light brown sugar
1 tsp. Cinnamon
1 tblsp. Butter cut into small pieces
1 tblsp. Canola oil
3 tblsp. Orange juice
1 tblsp. Walnuts or almonds if allergic
1 tblsp. Flaxseed


Preheat oven to 375 degrees. Coat a 8 inch square baking dish with canola oil.
Prepare the filling by combining all your filling ingredients in bowl and mix well. Place the filling in baking dish and cover with foil. Bake 15 minutes. Meanwhile make topping. Mix flour, oats, sugar, cinnamon and flax seed and mix well. Add butter and smash with pastry blender or finger tips into dough. Add oil and stir. Add Orange juice and stir once more until all ingredients are moistened. Remove fruit filling from oven and stir once, sprinkle topping Mix evenly over your filling. Finish by sprinkling your almonds or walnuts over cobbler. Bake uncovered until topping lightly browned about 22-25 minutes. Removed from heat, let cool to room temp. Serve and Enjoy!

Chefs Note: this recipe includes vascular constrictors which help reduce redness, and omega-3 fatty acids that help with ocular rosacea.


Wednesday, April 13, 2016

Rosacea and Skin Care!

There are approximately 16 million people in the United States with Rosacea, not to mention the other 194 countries. Taking care of our skin can be a burden for some. Here are some tips on helping reduce our flare-ups and keeping our skin cool and smooth.

Avoiding triggers: spicy food, red wine, extreme heat or cold, stress, and even you skin care products may trigger a flare up. Keeping a journal or mental notes to find out what may be causing your symptoms can be beneficial. Some can be avoided, others can't. If you do experience a flare up a cool shower, or gently washing face with cool rag can help. Just don't scrub.

Moisturize: keeping your face clean and moisturizing can creat a barrier that locks out irritants and can help keep symptoms at ease. Choose a moisturizer that's oil free, fragrance free, and hypoallergenic. The fewer ingredients the better.

Makeup: choosing fragrance free, mineral based makeup can help your skin not be irritated. Studies show going for pressed powder over liquid formulas can help and reduce clogging your pores that make rosacea symptoms worse.

Summer Sun: when your out in the Sun use sunscreen, stay in the shade, or wear a brimmed hat. Sunscreens with chemicals are very irritating for rosacea, choose a sunscreen with a blocker such as zinc oxide or titanium. Make sure they are also fragrance free and hypoallergenic, apply often when out in the Sun.

Flare-ups: calming down a flare up can be tricky but also easy. Try placing a ice pack on the area to calm down inflammation. Green tea extracts such as Matcha can also be soothing. AlwAys watch the temperature of things you apply to your face, anything hot will make it worse.

Food: As always follow a diet that avoids your food triggers and be cautious of what you are eating while out at a restaurant. Keeping a food journal can help, you can determine what your triggers are and create recipes around them. And always eat food at room temperature, hot soups, sandwiches, a glass of cocoa or coffee can immediately trigger a flare-up that lasts for hours. So ice your drinks, cool your food and eat right to keep your syptoms at bay.

Tuesday, April 12, 2016

(Rosacea Awareness Month)



Matcha Snack Mix On The Go

I received an email asking for a healthy snack mix using Matcha. So here is a delicious one to a fellow friend with rosacea in the United kingdom.

Ingredients:
2 cups mixed nuts (non salted)
2 cups rice chex cereal
3 cups granola plain or vanilla works
5 sheets of roasted nori (seaweed) sheets
3 tbsp flaxseed
1/4 cup canola oil
2 tbsp. Matcha tea powder

Preheat oven to 325 degrees. In a mini food processor, process nori sheets into small pieces, toss in flaxseed and miso and blend until smooth. Place nuts, oil, cereal and granola in large bowl. Add in wet mixture of nori (should be thick) and blend well with spatula. Spread mixture on a baking sheet lined with parchment. Toast in oven for 15 minutes, removing every 3 minutes to stir with spatula. Bake until lightly browned. Remove from oven and let cool to room temp. The mixture will crisp as it cools. Once cooled toss into large bag or mixing bowl, sprinkle with Matcha and toss well to incorprate. Serve immediately, take as on the go snack or store in airtight container for up to 10 days.

Chefs Note: seaweed is loaded with all sorts of vitamins, minerals, fiber, high quality protein, and omega 3 and 6 fatty acids. It has cooling properties and helps with inflammation. Great ingredient for rosacea.


Monday, April 11, 2016

Happy Monday Belly Blasting Smoothie

1 cup frozen or fresh blueberries
1/2 cup pomegranate juice
1/4 cup plain Greek yogurt
1 tsp. Matcha green tea powder
1Tblsp. Chia seeds
1 scoop whey protein (optional)
8 ice cubes
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency. Serve and Enjoy!

Friday, April 8, 2016

Excercising Without Flare-ups!

While getting in shape is tough with Rosacea, it is important to maintain our overall health. Keep in mind these tips can help you achieve your fitness goals and improve your wellness without aggravating your condition. Lets get healthy:

1. Keep it cool: indoor heat during winter can be irritating to our rosacea skin. Make sure the groom is well ventilated by running a fan or air-conditioner. If you find yourself overheating, drape a cool towel or damp towel over your neck for 10 minutes. You can also keep a spray bottle for misting your face while exercising. Opening a window and working out by a breeze can also help.

2. Go low impact: trying yoga, Pilates, and aquatic aerobics can be beneficial forms of exercise and have added benefits on your body. Low intensity training can also reduce our symptoms and help uscreach our goals without the facial flushing.

3. Break up your routine: working out in short bursts for 15-25 minutes throughout the day are shown to beneficial. So try doing 3 -15 minute routines and still reach your goals while keeping the flare-ups at bay.

4. Weather: as the summer approaches, it will be tempting to take your routine outside and get that beautiful Sun on you. The wind, cold weather, humidity, can also aggravate your condition, be cautious about this and wear the proper skin protection.

Trainers Note: environmental and lifestyle triggers are unique to each of us, as you get into new routines and start training harder consider tracking your exercise with a diary to discover what triggers you have to help relieve your symptoms.






Thursday, April 7, 2016

Lemon Orange Citrus Smoothie

1 cup almond or soy vanilla milk
6 oz. Lemon yogurt
1 orange peeled and cut into sections
1/4 cup frozen or fresh raspberries
1 tblsp. Flaxseed
1 tblsp Fresh chopped mint
8 use cubes
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency, serve and Enjoy!

Wednesday, April 6, 2016

Pan Seared Salmon w/ Arugula Salad

2 6-8 oz. Slamon filets skin on
1 tblsp canola oil
1/2 lemon juiced and zested
Touch of salt

For the salad:

1/2 bunch aruglua washed and stems removed
1 tblsp. Canola oil
1/2 lemon juiced and zested
1/4 red onion shaved
2 tblsp. Walnuts , use almonds or pecan if allergic

Place the salmon filets in shallow bowl, toss well with lemon juice, zest, oil and salt. Let rest 15 minutes. Meanwhile heat a skillet to medium/high heat. Place the salmon skin side down and cook 2-3 minutes. Shake the pan gently so salmon does not stick. Reduce the heat to medium cover and cook until salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and flesh medium. Cook an additional 3 minutes for well done. Remove from heat and let rest and cool to room temp. In mixing bowl add aruguls, lemon juice and zest and toss. Add oil, red onion and walnuts. Toss and place handful sized portion on serving plate. Top with salmon, serve and enjoy!

Chefs Note: omega 3 fatty acids have been found to be beneficial in reducing the itching and inflammation associated with ocular rosacea, eczema and psoriasis. These essential fatty supplements aid in an overall balanced diet as well assessing the discomfort of ocular rosacea symptoms.




Tuesday, April 5, 2016

Powerful Pomegranate Smoothie

1 cup pomegranate juice
1 1/2 cups frozen blueberries or berries of your choice
1 scoop whey vanilla protein powder
1 tblsp.honey
1/2 pomegarante seeds (arils) included
1 tblsp. Fresh mint
8 ice cubes
1 cup filtered water

Blend all ingredients in blender adding water last to reach your desired consistency. Serve and Enjoy!

Monday, April 4, 2016

Oats and Wheat Blueberry Pancakes

1 cup whole wheat flour
2 tblsp. Baking powder
1 1/4 cups quick cook oats
1 tblsp. Flaxseed
2 cups almond milk or soy vanilla
3 eggs beaten
1 tblsp. Organic honey
1/4 cup canola oil
1 cup frozen blueberries ( raspberries work too )

Preheat a lightly oiled griddle or skillet with canola oil. In large bowl add flour, and Baking powder and mix. In small bowl mix oats, flaxseed, milk and honey. Add in eggs and canola oil and whisk. Pour into flour mixture and fold until smooth and incorporated. Fold in blueberries last. Pour batter about 1/4 cup at a time onto heated skillet and cook 1-2 minutes a side. Remove from heat and cool to room temp. Serve and enjoy with your favorite topping.



Sunday, April 3, 2016

Fantastic Green Tea Facial Mask

1tblsp. Matcha green tea powder
1/2 tsp. Coconut oil
1/4 tsp water


Stir to mix all ingredients adding water last a little at a time to make a smooth thick paste, to runny and it Will run of your face. When you have the right consistency apply it to your face and neck. Let this sit for at least one hour. If you like u can even let sit over night as this mask is very pure. For removing soak a soft towel in luke warm water and lightly scrub off as this will exfoliate your skin leaving you with a radient complexion.

Chefs Note: Matcha powder is loaded with antioxidants to nourish your skin and protect against Sun damage and also is an anti-inflammatory. Coconut oil is anti-inflammatory as well, it makes a great moisturizer, and its natural anti-bacterial properties will help keep your skin radiently clear! 


Friday, April 1, 2016

Supercharged Green Tea Smoothie

1 cup frozen blueberries
1 cup almond milk
1 tblsp matcha green tea powder
1 tblsp flaxseed
1 kiwi peeled and sliced
1 scoop vanilla protein powder (optional)
8 ice cubes 1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency. Serve and enjoy!