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January 18, 2016

Creating a Zen Space and Why You NEED One

Let’s just jump right into today’s subject. Stress! How do you manage stress? Do you manage it at all, or does it eat away at you? Stress seems to be a major topic of discussion lately, as more research about the negative effects of stress comes out, and as people become more wellness/me-time focused. Has anyone else noticed how it has become trendy to take time for yourself to just relax and regenerate? This is definitely a trend I hope sticks around for a very long time, because it is so important to take care of your mind/soul/body in any way that rids you of your stress.

Chronic stress can lead to increased risk of illness (and once you get sick, symptoms stick around longer), fatigue, headaches, overeating, depression, and increased cardiovascular disease risk. It leads to a higher mortality rate and accelerated aging, too. The list goes on. Nothing good comes from chronic stress. Of course, short-term stress, like the kind you feel before a big job interview, is actually beneficial. But the long-term stress that builds up day after day and just sort of festers? That kind of stress can be deadly. Literally. So we each need to find out own way to deal with that stress. For me, de-stressing involves spending some time in what I like to call my “Zen Space”.

Your Zen Space can be a whole room, or it can be a little corner like I have. One of my favorite features of my Zen Space is my diffuser. (It’s that glowing genie bottle). I just drop some essential oils in, and prepare to float away. Essential oils are so great for so many needs. Feeling stressed? Lavender works wonders! Need to get energized? Try a citrus blend. Need to be refreshed? Drop in the peppermint essential oil! Speaking of peppermint essential oil, this scent works wonders for headaches. I swear by it when I get a migraine. I even dab a tiny amount on my temples, and the headache literally melts away.

Another element that is perfect for a Zen Space are candles. Whether they are the real thing, or little battery-operated ones, candles are instant relaxation mode. I put a little tea light in this gorgeous rose quartz candle holder. I have always loved the look rose quartz, so I was very stoked when Rose Quartz was announced as one of Pantone’s Colors of the Year. Plus, rose quartz is known to have a calming, peaceful energy. Perfect for de-stressing, right?

This next tip is not for everyone, but I also find it soothing to journal. If you find peace in journaling, go for it. If not, don’t fret. I either write down my feelings/worries/fears, what I’m grateful for(major mood-booster), or sit down with my Bible and journal that way. For me, writing is very therapeutic. I don’t think about it, I just write freely.

Every Zen Space needs some greenery! I’m sure you know how mind-clearing it can be to go out into nature and just be. By bringing some nature into your space, you get an extra boost of relaxation (and maybe some air purification, too). It’s kind of funny, but I treat my air plant kind of like a pet. Her name is Airy, and she likes sun-bathing, sushi dates, and watching the Bachelor. 🙂 Did you know that air plants blossom once, and never again? I have been savoring this gorge pink blossom. So far its been about 2 months, and the blossom is still going strong!

My final tip for creating a Zen Space is to find an activity that soothes you. Meditation, deep breathing, and stretching have all been shown to dramatically decrease stress, reduce inflammation, and improve mood and mental clarity. So get to it! Even a few minutes can be beneficial! As a final note, I have never been a super-yogi, but in 2016, I really want to work on my flexibility. I’m gonna try to stretch it out every day, and manage my stress! Tell me, what do you do to de-stress? I’m always looking for more de-stressing tips!

XO,

Alexandra

January 11, 2016

Winter Brussels Sprout Salad

It seems like brussels sprouts get a bad reputation as the Most Hated Veggie. I think this hatred starts for most in childhood, perhaps from a tragic home-cooked dinner gone wrong. Does the thought of bitter, rubbery steamed brussels sprouts bring back bad memories? Yep, maybe it was the brussels sprouts on your plate that stood as the only obstacle between you and dessert. Brutal. I’m so sorry if this type of experience caused you to take an oath against the little sprout forever. Hopefully today’s post will change that.

I never hated these green orbs, so maybe that’s why I feel especially passionate about making sure everyone knows how truly awesome they can be. Just as you would imagine with any green or cruciferous veggie, brussels sprouts are a nutritional powerhouse. They are full of vitamin K, vitamin A, vitamin C, folate, and potassium. Not to mention, brussels sprouts contain antioxidants including zea-xanthin, lutein, isothiocyanates, quercetin, and many more. These anti-oxidants work to protect against cancer and neutralize free radicals. Brussels sprouts also contain a sulfur-containing compound ( sulfur is the reason behind the pretty unmistakable smell that comes with the cruciferous veggie territory) called D3T for short. Feeling science-y? D3T is short for 3H-1,2-dithiole-3-thione. Anyone else having flashback to organic chemistry? Anyway, D3T and other sulfur-containing compounds in brussels sprouts support the body’s detoxification systems. Kind of must-have after the holidays, right? Say no to the juice cleanse and just eat this salad, please!

This salad is so full of contrasting textures, which is definitely one of the many reasons this salad is a star. You get the slight tender-yet-firm bite of the brussels sprouts, the al dente chew of the farro, the juicy burst of the pomegranate seeds, and of course, the creamy smoothness of the goat cheese. If you are in “detox-mode”, or you just don’t do dairy, feel free to omit the goat cheese. This salad is great as a side dish for dinner, or an filling entree for lunch. Some rosemary chicken would be bomb with this to add an extra boost of protein.

Winter Brussels Sprout Salad

Serves 4-6

Ingredients:

1 1/2 pounds Brussels sprouts, sliced in half
1 TBS oil ( I used avocado oil)
1 fennel bulb, sliced thin
1 cup cooked farro
2/3 cup pomegranate seeds
3 oz goat cheese
salt, pepper, to taste

For the Dressing: I keep it really easy. Typically when I make dressings, I don’t really measure the ingredients. I just eyeball it and go by taste. If it’s too tangy, add a bit more oil. If it’s too sweet, try more vinegar. Play with it and you will come up with your favorite “formulas”. There is a pretty standard rule to play by: acid to oil ratio of 1:2. Other than that, anything goes!

1 part balsamic vinegar
2 parts olive oil
1 TBS mustard
1 tsp maple syrup

Directions:

Preheat oven to 400 degrees. On a baking sheet, place brussels sprouts and fennel in an even layer. Drizzle with olive oil, and sprinkle with salt and pepper. Roast for 30- 40 minutes.
Make dressing while you wait for the veggies to roast. Simply add all ingredients to a bowl, starting with the vinegar, and whisk away!
When brussels sprouts and fennel are done roasting, place them in a large bowl. Add the farro, goat cheese, and pomegranate seeds, then toss it all together. Add the dressing, and toss once more. Bon Appetit!
As a note, it’s okay to add the dressing even if you are making the salad in advance. This is one of those recipes that can stay in the fridge to “marinate”. The flavors get even better the next day!

I’m not psychic, but I feel like brussels sprouts might have their “kale moment” in 2016. They started popping up as sweet and savory side dishes at trendy restaurants from New York to Los Angeles in 2015, but I think they might just reach mainstream popularity and get their much deserved 15 minutes of fame. Let me know in the comments- are you a brussels sprout lover or hater? Try this recipe, and I have a feeling you will fall into the former category. Have a fabulous week!

XO,

Alexandra

December 31, 2015

Bar Carts and Ringing in 2016

Happy New Year’s Eve!!

Today’s post is a bit of a combo: the last part of the Apartment Tour Series, aka putting together a fabulous bar cart, and a few tips for drinking smart. (Because bar carts and champagne kind of go hand-in-hand, no?)

Many people are surprised when they hear that dietitians, or dietitians-to-be like me 🙂 drink. I don’t drink often, but I do enjoy celebrating special occasions with a glass of something pink. The most important thing I abide by is to drink smart, which we will cover a bit more below.

When putting together a bar cart, I find it looks best to have a running theme/color scheme. In sticking with the design of the rest of my apartment, I went with a very chic pink and gold look.

Add some unexpected details like sparkly votive candles, and repurpose glasses or shakers for holding straws. Also, mixed patterns, like dots and chevron can look just right as long as they are the same color.

Add a certain “je nai se quoi” with little etched glasses…

…or cheeky coasters. Group some matching bottles together to make a statement. Can you believe there are so many pink and gold bottles on the market??? World Market is my go-to for pretty, petite bottles.

You all know by now that I have an obsession with acrylic. I love how the bottles just look like they are floating. This bottle rack keeps the bar cart from looking too cluttered or weighed-down.

Glasses galore! Having a variety of shapes and sizes means you are ready for every guest’s drink of choice. Plus, design-wise, contrasting shapes and heights add dimension. Ta-da! Fabulous bar cart 101. Put out a few bowls of appetizers (spiced nuts, veggie crudite), and you will be the hostess with the most-ess!

Now for a few smart drinking tips:

Don’t drink on an empty stomach. Food acts as a sponge, so to speak, to help “soak up” the alcohol, so the alcohol will be absorbed less quickly into the bloodstream, meaning you prevent your blood alcohol content from spiking quickly. Translation: you will feel more level-headed and cognizant.

Stay hydrated BDA (before/during/after). Before you go out, make sure you have at least one glass of water prior to the start of consuming alcohol (I’m taking the liberty here to assume you have been staying hydrated throughout the day). After that, the rule of thumb is to have a glass of water between each drink. Andddd, if you want to help prevent a hangover, make sure you have a glass of water ready and waiting next to your bed to drink after you have finished your bubbly and watched the ball drop.

Ditch the mixers. Mixed drinks tend to be more caloric and higher in sugar (think added simple syrups, creams, even butter, ahem buttered rum). Drink mixes can also be laden with artificial colors and flavors, which are ingredients to avoid as much as possible. You want to be feeling your best for the New Year, and your drink of choice can impact how you feel waking up on January 1.

Does anyone have resolutions for the new year? I have a goal of stressing less. For me that means taking time for myself to do the things that relax me. I want to do at least one small thing a day, whether it’s go for a run, read, or put on a face mask. I have struggled with managing my stress in the past, so this year I want to be more mindful of that!

Happy New Year! Wishing you all a year full of health, light, and love! Here’s to a year full of wellness!

XO,

Alexandra

December 17, 2015

Living Well in the Season of Indulgence

I can’t believe we are already halfway through December! Parties and festivities have begun to roll in, and there is no end in sight to the plates of cookies, overflow of cocktails, and last-minute, gift-gathering escapades. All of the activity of the season can really cause unwanted stress and a build up of anxiety. Plus, with the environment of indulgence all around, it’s not unusual to battle weight gain, and you may feel that you are not eating as well as you normally would.

I know how hard it can be to be on the ball as all of the trays of desserts and appetizers make their way in front of your face. No joke, it is a challenge. I’ve fallen victim enough times (this year included) to know how to pull in the reigns, and what is most helpful to keep me feeling my best. So, I’ve put together a list of tips that will help you through all the treats, celebrations, and craziness.

For mental sanity and de-stressing, set aside a few minutes for Christmas yoga/meditation! I love to just get on my mat with some instrumental Christmas music (I find this type of christmas music to be the most relaxing), light some balsam-cedar candles, and just breathe or stretch. I know this is a busy season, and you may not have time to yourself, but even if you take one song’s worth of time to tune out all the chaos the season brings, you will feel so much more level-headed, and you will find your shoulders getting further away from your ears 🙂 . Stressed people get in fights over parking spaces and yell at Santa’s elves at the mall. Don’t be that person- do some Christmas yoga.
Fit in time for fitness. Give yourself a present this year: some time to get your body moving, because you are absolutely worth it! Exercise boosts heart health, reduces stress, improves energy levels, improves blood sugar levels, and just makes you feel better afterward. Plus, exercise will help stave off holiday weight gain, so those New Year’s Resolutions won’t come from a place of discouragement from the aftermath of the holidays.

Have a “goal” outfit, and/or wear something more form-fitting to a party. If you have a fabulous ensemble in mind that you are aiming to wear to a New Year’s party, it gives you some incentive not to go back for a third cookie in the office break room. Alternatively, when at said party, if you wear something more snug, you will notice much sooner the amount food you have noshed on than if you had on a loose, billowy get-up. This technique prevents you from stuffing yourself at the buffet table.
In the same vein as the above tip, absolutely under no circumstances should you starve yourself all day before an outing to “prepare” yourself for all the calories you will consume during any festivities. This plan always backfires, as it causes you to be ravished by the time of the party, and to eat more than you originally planned. Plus, if you are hangry, your judgement is impaired, and you may just eat anything you can get your hands on (even that funky fruitcake starts to look appetizing). Have meals during the day that are heavy on the greens and contain lean protein, and you will set yourself up for level-headed dining come party time.

Drink hot tea before/after/during any holiday bonanzas. Hot tea is great for filling you up without any calories. A cup of hot tea before you go out is a perfect way to help keep portions in check, since you won’t feel like eating more just because the food is there. As an added bonus, ginger or peppermint tea after a big meal is a great tummy-soother and helps with digestion.
Perhaps the most important tip, and possibly the most difficult to implement: Don’t beat yourself up after a day/week/season of plenty. We are all human, and we all go overboard from time to time, especially during the holiday season. (It’s also perfectly fine to allow yourself a few celebratory indulgences! What is life without a cup of hot cocoa on a chilly Christmas Eve?!) If you do find that you indulged a little too hard, remember you can pick yourself up and start fresh each day, each meal, each snack. Make a grocery list for the week that is full of vegetables, lean protein, and complex carbohydrates. Schedule in some physical activity each day. Give away heavy holiday leftovers and desserts to those who are less fortunate and hungry. Feeling guilty, ashamed, or depressed are de-motivators that can send you into a downward spiral. Take that frustrated energy and turn it into the fire that keeps you focused on making more nutritious choices moving forward… into 2016!

Tell me- what trips you up most during the holidays? For me, it’s desserts that are set out. If I see them, I am automatically drawn to eat them. I have to find ways to keep myself away from the dessert table and focused on the more important things, like spending time with friends and family. I also ask myself if the dessert is “wow” or “meh”. If it’s homemade, one of my favorites, or everyone is raving about it, perhaps I will give it a try. But why waste my time of something mediocre, right?!

Have a fabulous weekend!!

XO, Alexandra

December 7, 2015

Apartment Tour Series, Part 3: Living Space

Happy December! This is such a wonderful time of year, full of celebration, and I absolutely love getting to decorate my little apartment. It looks so festive, that I wish I could leave the lights up all year long! (or at least until my birthday in February… acceptable, or not?) This season can also all bring a lot of stress, and no shortage of over indulgence and treats around every corner. Stay tuned for an upcoming post that will help you through all of that :).

On a personal note, I finished my clinical rotation of my internship on Friday, and it was so exciting to see how much I have learned in a few short months. Up next, I’m working with dietitians in the Santa Barbara community for my “community rotation”. Aptly named, right? On to today’s subject matter…

Today is part 3 of the Apartment Tour Series! It’s all about the living space, from my living “room”, to my “office”, and just a sliver of my kitchen. (I’m saving my favorite part of the kitchen for last- and no, it is not the fridge, though it does hold all sorts of yummy goodness).

First, the kitchen. I know counter space in small spaces is very precious, but if you have a little open section, it’s the perfect spot to display your prettiest kitchen accessories, like this spoon rest that is shaped like a cake server, complete with a little cheeky “eat cake” etched on the edge. I also love the fun pop of color these tea tins provide. Counter accessories are a great way to tie in the theme from the rest of your home into the kitchen.

This mini gallery wall adds some fun to my kitchen, and livens up an otherwise plain Jane wall. I always find myself dancing in the kitchen when I’m cooking, so kitchen dance parties happen on a daily basis. Does anyone else dance and cook? The ruffly poof that is suspended in the air is an orb made from tissue paper. I made mine (so easy!) using a Martha Stewart kit, and it makes such a whimsical statement. Thank you, Martha.

In the living room, I’m bringing in that pop of gold with these gorgeous antique tables. On a very important note, I have an obsession with white marble with grey veins. These marble tops have a touch of gold in them, which blends in seamlessly into the rest of the space. Small marble tops are a great way to get the luxe look of marble without investing in larger, more pricey tops that cover entire counters.

A close-up of a gorgeous Mongolian/lucite stool that adds extra seating in my living space. You know by now that lucite/acrylic is a design staple of mine,since it gives the illusion of openness- so essential in a small apartment. Cheetah makes another appearance, as I consider cheetah to be a neutral, hehe. See my other cheetah piece here. Every girl needs a little growl power, and contrary to popular belief, cheetah can be done tastefully if it’s not overdone. Pick one statement piece per room, and move on.

Lots of legs!! A mix of gold and acrylic makes an appearance, as per usual. Plus, a combo of modern, geometric shapes meet classic and French antique vibes. This seems to fit my personality very well. A bit modern, with classic roots and a hint of French flair!

Add interest to bookshelves by displaying books horizontally and vertically. Bookends can create a visual statement, too. I love my “&”. To me, “&” represents inclusion, hopefulness, and the promise of something more. It’s a nice reminder to myself to look for the “and” in daily life. Not to mention, it’s a little wink to my blog, bouquets & baguettes. Find a bookend that speaks to you.

Now for the office space. No clutter, but plenty of clean open space to work with. I find bright pink very energizing, so it’s perfect to have in a space where I need all the extra “oomph” I can get. How else could I stay awake to complete all my case studies?

Desk accessories- do you think I have enough writing utensils? I have these all over the place, because I find I have the impulse to write things down at very spur-of-the-moment occasions. From blog ideas to grocery lists, I need pens and pencils at the ready. I have always been a planner girl. This one by ban.do has been my favorite, by far. I have never read a truer statement to sum up my life right about now.

Lots of notebooks to jot down all my ideas, goals, dreams, and work. I can never resist anything with an inspirational quote on it!

See? Organized, clean, and ready for productivity!

My pride and joy is this gorgeous gallery wall. It is such a fabulous way to take your space to the next level. (Another Martha poof makes it’s cameo in the background). Pillows add pizazz, and they look great in a mix-and-match of patterns, all within the same color scheme, of course.

These prints are alllll over Etsy, and are incredibly customizable, from the color to the fonts, and you can even compose your own quotes. I love using the thin frames so that the prints really pop rather than get weighed down. It looks very artsy and modern to go without the matte paper in the frames, so that the prints literally float behind the glass, like the lip print does.

More tufting on my settee, and a pink “sheepskin” that can be draped over just-so, to add coziness and glamour.

If that doesn’t look inviting, I don’t know what does! I hope you have been enjoying these apartment tours so far, and that you are getting some inspiration for your own space!!

In working towards an upcoming post, tell me in the comments what nutrition/health struggles you encounter over the holiday season. What trips you up, when/where do you need some guidance or an extra boost of encouragement ? I want to create a post of information/tips/tricks that will be most useful for you, so you can stay strong and focused going into 2016!

XO,

Alexandra

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