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January 20, 2017

Spearmint Tea: Major Skin Saver

Hello, hello hello! It has been raining a whole lot in SoCal lately, which has me reaching for the biggest cup of tea, cozy socks, and all the blankets. Does anyone else feel like snuggling up with a good book and an oversized sweater when it’s raining out? Don’t ask me to be productive, because it simply won’t happen. Grad school life vs rainy day life: ughhh, basically it’s trouble if they fall on the same day. Sometimes I feel like I’m solar powered, and grey skies literally drain me. Please give advice if you have a way to get over this!!

Anyway, if you are a major tea lover like me (especially on rainy days), today’s post is gonna be right up your alley. We are talking about the benefits of spearmint tea. Technically it is a tisane, or an herbal tea, because there are no tea leaves and no caffeine. Let’s dive right into the benefits and research, and then I will fill you in on this game-changer of a tea based on my personal experience.

Why spearmint tea?

First, let me stress that this applies only to spearmint tea. It has to be spearmint. Not peppermint, not citrus mint, not winter minty mocha (teas are getting really fancy these days haha). Just plain ol’ organic spearmint tea. My go-to is this one.

Spearmint tea is such a rockstar because it has been shown to have anti-androgen affects. Androgens include hormones like testosterone and androstenedione. Both men and women make these hormones, but when they are in excess, hormonal imbalances and undesired physical symptoms can arise, especially in women.

Elevated testosterone in women can lead to excess hair growth (formally called hirsutism), hair thinning and loss where you actually want it (your head, obvi), and increased sebum production and acne. Basically all the things no woman wants to deal with. Wasn’t puberty enough?!

Of note, those who may struggle with these problems and benefit greatly from spearmint tea are women with PCOS. Do your research and find a good endocrine doctor who can advise you. Get your lab work done so you know where your hormone levels stand. If free/total testosterone is high, get on the spearmint tea train ASAP.

Spearmint tea is still being researched, but some initial studies have found it to be quite affective at androgen-suppression. This study found that women who drank spearmint tea twice a day for one month compared to a placebo group had significantly reduced free and total testosterone levels as well as increased LH and FSH. Patients also subjectively reported improvements in their hirsutism.

Another study in women found that drinking spearmint tea twice a day reduced hirsutism, and free testosterone, and increased LH, FSH, and estradiol. The studies both looked at small population sizes, but the results prompt the urgency to keep researching across large groups of women, since the improvements for the women were clinically and subjectively notable.

Something as easy as drinking tea should not be overlooked as a way to help combat androgen-heavy hormone imbalances. It is gentle on the body, and can not only improve several really shame-filled symptoms, but it can boost self-esteem once you start to experience the improvements. Every sip of spearmint tea is going straight to the soul, making you feel better and more balanced from the inside out. #plantpower

Having dealt with hormonal imbalances, hirsutism, and hormonal acne, I can tell you drinking spearmint tea has made a major difference and improvement for me. I have been drinking spearmint twice a day since May 2016, and it has definitely earned its rightful spot in my arsenal against all things hormone imbalance-related.

It has been a long, uphill battle for me, but the consistency has paid off, and I am not breaking out to the degree and quantity that I was a year or two ago. My pimples are less “angry” when I get them, and the sides of my face and chin (notorious areas for hormonal breakouts) are not as spotty. I’m gonna keep on sippin’ while I suppress those excess androgens!

I highly recommend drinking spearmint tea twice daily for at least a month if you find that your struggles are androgen-related. It’s completely safe and natural, and very inexpensive, so you really can’t go wrong. PS, you don’t have to drink it plain- I always add another tea of some sort while it’s steeping to mix up the flavors.

I guess skincare has been on my mind a lot lately, but this tea tip is just too good not to share it with you. I know how many women are going through similar struggles, so share this post with your girlfriends/sisters/daughters, because the information could be super valuable for them to learn about!

Any natural hormone-balancing tips and tricks you have been loving? Let me know! Talk soon!

XO,

Alexandra

Psssst…Shop my chic insulated tumbler here.

January 12, 2017

Miracle Routine for Clear, Youthful Skin

Today’s topic is a bit of a sensitive one for me: skincare. I have struggled with acne (mostly hormonal) for too many years, and I have tried every product under the sun to help me keep the breakouts at bay. I could write a whole book on my experiences. Have a question about what has worked and what hasn’t, especially for hormonal acne? Email me. 🙂

Quick note on nutrition- diet is crucial to skincare. There are amazing foods that can help banish breakouts and keep skin bright and plump. On the other hand, there are so many foods that can do more harm than good, and they are not the same for everyone. I highly recommend doing a food/skin journal to find your trigger foods. Simply write down what you eat every day for a week or two, and how your skin looks and feels. I promise you, it will teach you a lot!

Now back to what we put on our face, because that has a major impact, too.

I’ve now hit that lovely point in life where the battle shifts from fighting breakouts to fighting breakouts and wrinkles. It is no easy task to keep your youth while simultaneously trying to banish the bane of your youth, am I right? Tell me I’m not the only one in this boat!

Anyway, after years of experimentation (full of countless duds and a few successes), I have hit a sweet spot in my skincare routine. The combination of products I’m sharing today has not only helped me to keep my skin clear, but it’s also helped me fade post-acne marks, and keep my skin glowy and youthful.

1. Peter Thomas Roth Pumpkin Enzyme Mask

This mask saves my face! It does wonders for breakouts, clogged and enlarged pores, and hyper-pigmentation. I use this once a week to keep my skin clear, and to help fade post-acne marks. My post-acne spots have definitely faded as a result of using this mask! Plus it smells like pumpkin, so there’s an added bonus 🙂

2. The Face Shop Firming Moisture Mist

I am low-key obsessed with K-beauty aka Korean skincare. Korean women have such amazing skin, and if you have never googled “10-step Korean skincare routine”, prepare to have your mind blown. This is a really nice toner that I just spray on morning and night before my moisturizer. It helps keep everything looking smooth and plump.

3. Yes to Coconut Ultra Hydrating Overnight Eye Balm

This eye cream hits all the points I was looking for: 1. All natural with no icky ingredients 2. Really good price point (not about to break the bank for eye cream) 3. Does what it says it does. Are the results jaw-on-the-floor dramatic? No, but I wake up with undereyes that are well hydrated, which is key for making those fiiiiine little lines less noticeable. Right now, my anti-aging philosophy is about prevention, not seeking out the fountain of youth.

4. The Face Shop White Seed Brightening Lotion

Again with the K-beauty (surprise, surprise). I have always been one to back away slowly from moisturizer, because as an oily-skinned girl, I have tried too many that left me feeling oilier and like I was wearing a thick, pore-clogging mask #notcute. Which led to breakouts and then discontinuing the use of said moisturizer. SO not the case with this one. This is truly the first moisturizer that has not broken me out and actually enhances my skin. It goes on feeling very light (almost like a serum), and over time I have noticed my skin tone looking brighter and more even. Game changer, for sure.

5. Neutrogena Oil-Free Acne Wash Pink Grapefruit Scrub

Ahhh yes, the good old standby from my freshman year of college. I used this several years back and my skin was great at the time, so I figured why mess with a good thing? It’s a trusty cleanser that isn’t too harsh or abrasive, and the salicylic acid keeps my pores from getting clogged. If this was good enough to hold precious real estate in my shower caddy back then, it can surely hold a place in my post-dorm shower now.

Please know how much this subject means to me. If you are someone who has, or still is dealing with acne and breakouts, I feel you! It can shake your self-esteem to the core and consume your thoughts all.day.long. I am so particular about what goes on my skin, so you can be assured that these products are real deal game-changers. If this post helps even one person, I am sooooo thrilled!

Let’s keep the convo going- do you have any ride-or-die skincare products that have totally changed your skin for the better? Anything that I should try? Tell, tell!

XO,

Alexandra

January 6, 2017

Mille Fleurs and Resolutions

Happy New Year! I hope that your 2017 is starting off fabulously! The promise of a new year is always so bright, and our energy and motivation are at a major high. I love that feeling! Whether you find yourself setting resolutions or not, there is never a wrong time to set goals to better yourself, be it in the health and wellness sphere or otherwise.

As I delve into a course on self motivation and behavior change in my master’s program, I thought it would be fitting to share a few tips that are scientifically proven to make you more likely to keep any goals or changes you implement. Six months out, less than half of those who make resolutions are still keeping them! (Depressing, right?!) Keep reading so you don’t drop your goals by summer.

Have a clear road map

You cannot get to your destination with only a vague idea of how to get there. Say you want to “get fit” or “lose weight”- great! But do you have a specific plan??? How are you getting there? Without a clearly laid out plan, you can end up wasting time and money meandering around, and may ultimately be frustrated that you are not achieving your goal. Do your research, lay out the when/where/how, and don’t be afraid to consult an expert (such as a dietitian nutritionist, like myself). The experts are there to help you navigate.

Build your support squad

Get friends and family involved- let them know your goals and ask them to hold you accountable. The simple act of telling people out loud automatically makes you more likely to stick it out when things get tough. Plus, studies show that success is significantly increased when you have people cheering you on and standing by you when you need an extra push.

Know that the path is not straight and smooth

We all hit bumps and get off track. It is part of being human (even the experts are human, so don’t think we have it all together, because that is just.not.true). Be gentle with yourself, and acknowledge from the get-go that there will be times that you stumble.

There are two ways of dealing with falling off the wagon- you stay down and let it run you over (ouch), or you dust yourself off and move the heck on. Devise a plan with techniques of how you will deal with the slip-ups before they happen (which means being real about your triggers and temptations), and you will be prepared to get back up and kick butt again.

I would love to know if you have any goals for this year, and the techniques you will use to get there! On a completely different note, it has been a little while since I have done a restaurant review, so get excited, because today I am sharing a San Diego gem: Mille Fleurs!

Buckwheat blinis with caviar, smoked salmon, shallot creme fraiche, and watercress

Mille Fleurs is nestled in beautiful Rancho Santa Fe, and serves French California cuisine. I love that they hold the farm-to-table philosophy, getting fresh produce daily at Chino Farms. You can absolutely tell how fresh and flavorful the ingredients are, and each dish is composed beautifully.

Duck breast and seared foie gras with celery root potato puree, blood orange-ginger sauce, and fried sage

The interior feels cozy and romantic with an old-money, classy vibe. The service is just right- they meet your every need with a smile and swiftness, while still making you feel that you and your guests are enjoying a private gathering free from interruption.

Four Mushroom Risotto with Burgundy truffles, garlic cloves, curly endive, chervil, and Parmesan

I highly recommend Mille Fleurs for special occasions and celebratory meals. They make the experience feel so special. The chef and his team make food that is impeccably delicious and totally insta-worthy. The food is never too rich or heavy, so even after a 3-course meal, I did not feel overstuffed or uncomfortable. The portions are just right.

Buche de Noel with chocolate, matcha mousse, meringue, and raspberry coulis

No part of my dining experience was less than spectacular. I literally felt like the menu was made for me because all of my favorite foods were incorporated- caviar, salmon, truffles, foie gras, matcha, meringue (I know, my palate is prettyyyy elevated lol). Traditional and adventurous eaters will easily find something they will enjoy. I can’t say enough good things- head to Mille Fleurs for your next special celebration. Valentine’s Day, perhaps? That dinner reservation would win major points with your date. You’re welcome. 🙂

Let me know- Do you have any resolutions this year, and how are you gonna get there? Also, if you go to Mille Fleurs, tag me so I can see (and drool over) what you order. Talk soon!

XO,

Alexandra

December 6, 2016

My Ride-or-Die Green Smoothie Bowl Base

HIIIIII! One of my favorite things to eat (and I guess everyone else’s, too, based on the mass amount of social media posts) is a smoothie bowl. They are quick, easy, and so dang delicious. Breakfast, lunch, dinner, it doesn’t matter because the smoothie bowl has your back…er, stomach.

Now you may be asking yourself, why oh why do I need another smoothie bowl recipe when there are like, 5 million floating the web? Here’s the deal- this smoothie bowl recipe is just for the base of the bowl, not all the toppings. I’m not gonna tell you how to top your bowl, but I will def offer suggestions. 🙂

It’s also so important to note that all smoothie bowls are NOT created equal. This is what I mean:

This bowl base is not going to spike your blood sugar like a crazy acai-strawberry-mango-pineapple bowl from the local juice bar will. All that fruit means a lot of sugar. And a large influx of sugar is going to jack up your blood sugar levels and make you even hungrier and lethargic later on. Not cool.

Fruit has this halo of health around it, but there is such a thing as “too much of a good thing”, which I will get into in a later post. For now, let’s just focus on moderating fruit, adding more greens, and pairing it with protein and a healthy fat.

The only sugar in this recipe comes from 4 coins of frozen banana. Just HALF a banana’s worth of fruit. This is a perfect portion to add creaminess to the bowl without too much sugar. The other essential part of the smoothie bowl base is the greens. If your bowl ain’t green, then you ain’t doing it right ;).

Blending greens into smoothie bowls is seriously the most no-brainer way to up the nutrition content. I will take every chance I can get to have some extra antioxidants, fiber, polyphenols, vitamins, and minerals. Most of us could use a little boost in that department. So if a green salad is not your thing, this green smoothie bowl will be.

A trick that I love is keeping bags or containers of frozen spinach/kale on hand rather than fresh greens for smoothie bowl purposes. One, because you don’t have to worry about accelerated nutrient loss or perishability, and two, because it adds to the thickness and cold temperature of the bowl. Genius, right?

The next critical element about the base of the smoothie bowl is protein. Protein is critical for satiety and blood sugar balance. Incorporating protein into a smoothie bowl will keep you feeling full, and you won’t spike and crash that blood sugar like you would without it. Protein+fruit= happy body.

Please use a protein powder that does not have any artificial ingredients or added sugar. Look for protein powders that use monk fruit extract as the sweetener. My two current faves are here and here.

The last element of this well-balanced bowl is the fiber/healthy fat boost from the flax seeds and chia seeds. The heart-healthy fats in these two seeds will also help to keep you full and bring down inflammation (what up, omega-3’s), so it’s great for a post-workout meal.

Now let’s get the recipe so you can go make it for yourself!

My Ride-or-Die Green Smoothie Bowl Base

~Makes 1 serving~

1 cup milk of choice (my fave is flax milk)

1 big handful spinach or other greens

1/2 of a medium frozen banana

2 teaspoons flax seeds

2 teaspoons chia seeds

1/2 teaspoon matcha powder

1 scoop protein powder- used this one

Put everything into the blender, and let it whir! Transfer to a bowl and add your toppings. For the bowl in this post, I used cacao nibs, granola, dragon fruit, and tahini. Bon appetit!

Tell me- are you a fan of the smoothie bowl? What are your go-to toppings? Make the bowl and tag me in your creations @bouquetsandbaguettes so I can see (and drool)! Have a fab rest of your week!

XO,

Alexandra

October 19, 2016

Winter Antioxidant Smoothie

Amongst all the stress that gets thrown at us this season-holidays, shifts in the weather, school and work deadlines- (I know, I just began to admit to myself that summer is definitely over), our bodies can take some major blows. All that stress causes oxidative damage and inflammation, which truly is the root cause of most diseases. However, even plain ol’ day to day life, certain foods, and exercise can also lead to oxidative damage/inflammation and buildup of free radicals in our body. That’s why it is so essential that we nourish ourselves with antioxidant-rich and anti-inflammatory foods when we can.

I want you to note this, also. More antioxidants does not always mean better. Many research studies show that too much of this good thing can actually cause harm! So no need to stock up on expensive antioxidant supplements- get your dose of antioxidants from whole food sources…which brings me to this smoothie!

If you are feeling run-down and lackluster, this smoothie is perfect to add into your rotation. It is so full of nutrient-rich ingreds that I will breakdown below. A little bonus: not only is this recipe gonna work wonders for your insides neutralizing all those free radicals and bringing down that inflammation, it’s gonna be beautifying, too. Think of it as a brightening, anti-aging face mask that you drink 🙂 . In this case, you are what you eat, which means you will be deliciously refreshed both inside and out! If you find no other reason to drink this smoothie, do it because it is dang tasty!

So let’s talk ingredients, shall we?

Pomegranate seeds: Our wintery jewel in this smoothie! This fruit is brimming with antioxidants and polyphenols. It’s truly one of the OG superfoods before acai came on the scene. Plus, one pom contains 40% of your daily vitamin C needs, which is crucial if you want youthful, glowing skin.

Cacao nibs/powder: you are gonna notice a trend here, but say hello to even more antioxidants! This is the cacao bean (where we get chocolate) in a very minimally processed form. There should only be one ingredient: cacao! Cacao is rich in polyphenols, is a good source of many nutrients including iron and magnesium, and it’s a major mood booster that has been shown to raise serotonin levels.

Flax seeds: These are a great source of anti-inflammatory omega-3 fatty acids. Plus they are a great source of fiber and…antioxidants! Purchase them ground (or grind your own), because that makes it much easier for our body to absorb the nutrients. As an FYI to make it easier when you are navigating the store, ground flax seeds are the same as “flax meal”.

Chia seeds: More fiber, more omega-3 fatty acids, more antioxidants. Are you surprised? Can’t go wrong with a spoonful of chia and plenty of water to help improve digestion, too. Chia seeds absorb tons of water, so they help to make the smoothie thick in texture.

Matcha green tea powder: Ahhhh yes, this whole leaf green tea that is ground into a powder is all the rage now. As someone who has been consuming matcha for the past decade, I sometimes feel like a matcha connoisseur who has been waiting patiently for this to catch on. Been trying to get people to have this green drank for a verryyy long time. Matcha is full of EGCG, a type of polyphenol that has very high antioxidant activity. Plus that bright green color means it’s full of chlorophyll, which increase the blood’s capacity to deliver oxygen throughout the body. Love it!

Ready to get a serious antioxidant boost? Recipe is below!

Antioxidant Beauty Smoothie

Serves 2 as a snack, 1 as a meal

Ingredients

1 cup pomegranate seeds

1 1/2 cups milk of choice (I used unsweetened flax milk)

1 scoop protein powder- helps with satiety and stabilizing blood sugar levels

2 Tbsp cacao nibs

2 Tbsp cacao powder

1 Tbsp flax seeds

1 Tbsp chia seeds

1 tsp matcha green tea powder

Put all ingredients in blender, then blend it up, baby!

What are some of your favorite smoothie ingredients? I love smoothies, but sometimes in the winter they can seem a little “summery”, which is why I like to shift toward adding warming spices like cinnamon and nutmeg and Fall/Winter produce like pumpkin, pomegranate, and persimmon!

Talk soon! Let me know what posts/recipes you are interested in as we approach sweater weather and the “season of indulgence”.

XO,

Alexandra

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