Emilie Wellness Culture

The holidays are behind us, winter is well and truly here, and during this season it's important to help our body warm up and protect itself.

After an intense end of the year, now is a good time to take some time for yourself and adopt good habits to boost your energy naturally.

• Chewing is healthy: Take the time to eat and enjoy the moment in a quiet, seated place. Eat slower and, above all, chew all food thoroughly. Proper chewing can reduce bloating and transit problems. Digestion begins in the mouth; chewing is an essential step that allows the digestive tract to adequately respond to the processing of different foods.
• Prioritize whole, raw, seasonal foods; avoid processed and industrial foods.
• More green vegetables in the diet (at every meal) is one of the pillars. Rich in vitamins and minerals, they are essential. Choose organic, seasonal, and local as much as possible.
• Do not drink liters of water during your meal, but stay hydrated regularly throughout the day, which is very important to avoid bloating. At least 1.5L per day.
• Favor gentle cooking methods to preserve the integrity of foods (e.g., steaming vegetables).
• Have a good source of protein at every meal. Proteins are essential for the body. Prioritize quality proteins such as eggs, fish, tofu, tempeh, and lentils.
• Think about seeds, spices, and aromatic herbs. Add seeds to your salads. Chia and flax seeds provide prebiotic fibers excellent for the intestinal microbiota, as well as vitamins and minerals. Spices are excellent antioxidants.
• Move, walk at least 30 minutes a day because walking activates blood circulation and the elimination of toxins via the lungs. We sweat.
• Ginger infusion: Ginger is known for its anti-inflammatory properties; it aids digestion by stimulating bile production.
• Beware of “added sugar.” ALWAYS choose your plant milk, for example, with the mention “no added sugar.” Addictive, sugar impairs our concentration and dulls the skin. “Unrefined” sugar (whole sugar, maple syrup, date syrup, raw honey, etc.) should be consumed with extreme moderation. Sugar remains sugar; they all have the same effect on our bodies.
• Limit alcohol
• replace your coffee with a matcha latte or a golden latte
• Dine before 8 p.m. with an easy-to-digest and satisfying meal, to allow your body a rest period of 10 to 12 hours (we stop eating), this will boost metabolism and soothe your digestive system, which was heavily solicited during the holidays.

A large glass of water and a few drops of chlorophyll

The first beauty gesture of the day: drink a large glass of room temperature water. Upon waking, we are completely dehydrated, and prolonged lying down leads to the accumulation of toxins in our body.

Drinking a large glass of water upon waking helps rebalance the body's hydration and boost organs, especially the brain, as well as eliminate acids and toxins accumulated in the stomach and intestines overnight.

Small Wellness Tip: add a few drops of Chlorophyll.

Why chlorophyll: in addition to protecting the intestinal flora by absorbing toxins in the intestine, it detoxifies and oxygenates the body. It also contains numerous antioxidants (which help the skin fight against free radicals partly responsible for skin aging). It helps correct wrinkles and improve skin elasticity by boosting collagen production in the body.

Happy Gut TIPS

Eating a good, complete, and nutritious breakfast in the morning is essential for the body's functioning. In addition to preventing cravings around 10/11 AM, it will provide good energy. We favor proteins and good fats for hormonal balance.

A good source of lipids will help stabilize glucose; lipids are essential in our diet.

Sugary breakfasts should definitely be avoided. Upon waking, the body is in a "fasted" state; if we feed it sugar immediately, blood sugar will spike. The more sugary the breakfast, the more likely there will be hypoglycemia, which translates into a craving before lunch and a dip in energy. Opt for eggs, plain skyr, sheep or goat yogurt, a protein smoothie, or even a chia seed porridge.

My morning detox tea:

1 tsp ground turmeric + 1 tbsp loose thyme and half a lemon juice (add a drizzle of chestnut honey if you're not used to it)

The protein green smoothie:

200ml unsweetened almond milk + 2 handfuls of spinach sprouts + 1 banana + 20g vanilla plant protein powder + 1 teaspoon unsweetened almond butter.

Once prepared, add some fresh pollen. It's a superfood and a real asset for our health. It helps naturally strengthen immune defenses and reduce episodes of fatigue.

2 handfuls of spinach sprouts

60g spelt or buckwheat flour

1 egg

Blend everything in a blender, then spread the mixture in a hot pan.

Once the wrap is ready, fill with cherry tomatoes, tuna, avocado, smoked salmon slices, for example.

Ideal for lunch.

4 celery stalks

1 small apple

5 broccoli florets

1 handful of spinach sprouts and a few kale leaves

Half a cucumber

Drink immediately to preserve nutrients

100g walnuts, 100g almonds, 100g hazelnuts

1 tablespoon coconut oil

2 tablespoons maple syrup

Option to add shredded coconut

Preheat oven to 180 degrees Celsius, convection heat.

Pour all dry ingredients into a freezer bag, seal, and coarsely crush.

Then pour into a bowl and add maple syrup and coconut oil.

Spread everything on baking paper, bake for 20 minutes at 180 degrees.

Let cool for 20 minutes.

Store in a glass jar.