When all I could think about was food, I knew that was a tell-tale sign that I had a problem. As I’ve been learning about the importance of primary food in my Integrative Nutrition program, I could recognize that I was reaching for food for the wrong reasons. I was reaching for it, not out of hunger but, to fill a void. Sweets, which at one time provided me with satisfaction, were not even doing that.
My mom used to say that when you get your sweet fix early in the day that helps to stave off cravings later in the day. While that might sound plausible, sugar is actually extremely addictive. The body has a way of getting used to added sugar. Consequently, it craves higher and more frequent servings of sugar the more you have it in your diet. I can’t even tell you how many places I had hidden or added sugars in my meals and snacks. That could be sugar in condiments, beverages, granola, yogurt, chocolate, or the plethora of baked goods I was whipping up several times a week.
I’ve talked about sugar here on the blog before but that was nearly two years ago. Nearly two years ago was the last time I went a full 7 days without added sugar! It might not sound like a big deal. If you had asked me even a week before my self-hosted sugar detox challenge, I probably would have said I could stop consuming sugar whenever I wanted. Let me say with full sincerity and zero exaggeration: I was kidding myself and it is a big deal.
My days were comprised of highs and lows and massive cravings—many of which were at night. I like to think of myself as being in full control of myself and situations pertaining to me but, with sugar, I felt like a victim to the energetic rushes and falls it caused in my body. I would feel my blood sugar crash and be desperate for a meal or a snack to balance me out. It even got to the point where it didn’t matter what I would eat or when I would eat because I felt like my heart was racing all the time.
If my reasons for initiating a sugar detox challenge haven’t been clear so far then here’s why I did it:
I was feeling physically sick, exhausted, overly full, and weighed down
If I wasn’t eating, I was thinking about what I would eat next
My mind was increasingly growing foggy and I struggled to concentrate on tasks, let alone my own thoughts
Sugar was a coping mechanism that I used to distract from problems rather than working on solving my problems
Not to lose weight but to manage my weight, which I felt was rising due to hidden calories from sweeteners
To improve my skin (i.e. reduce inflammation and acne)
I was having dramatic fluctuations in moods where I felt emotionally unstable, agitated, or like my head and heart had just run a marathon (sometimes all of those at once)
So that I can be better able to help other people—and I can’t do that without first helping myself
After reading and hearing many studies that show correlation between high sugar consumption and increased risk of developing cardiovascular disease, obesity, or other metabolic illnesses
Most importantly, I wanted to regain control of sugar rather than feeling like sugar was controlling me!
Some of the above areas might not seem like they have a direct relation to sugar and that’s fine. However, I began to notice it would not even bring me the pleasure I once associated with it. So why consume it? In addition, I know that feeling tense and irritated or reaching for food every two hours is not the way life is supposed to be! I’m speaking for myself but I’d say that goes for anyone else out there, too. The food we consume has a direct relation to our bodies. I won’t go into a full tangent about that right now but, simply, the best way I knew I could start feeling better was by cutting out sugar.
So, how did I start eliminating sugar?
I took the same approach as I did the last time I eliminated sugar. From one day to the next, I completely cut out all added sugar. It might sound extreme. After all, changes are usually more sustainable when you implement a few at a time and ease in rather than fully dive into something new. Yet, sugar is one area that I personally feel needs to be cut out 100% so that I can actually notice how I feel without it. If I was to, say, just drop down to having it once a day during a snack, I would still be consuming added sugar. I would still have it in my system, crave it, and plan my day around when I could have it (that was my level of addiction!!!). Therefore, I would not fully be able to access all of the healing that I wanted to accomplish.
My intention upon starting the sugar detox was to spend at least 7 days working on re-structuring my meals with a focus on whole foods. I also wanted to come out of this feeling better and with more stabilized energy! However, I did not set a time limit on how long I was “detoxing”. I just planned to keep it up until I could feel a difference.
Some might say preparing would be helpful. Personally, I do have access to lots of healthy food options. My fridge is stocked with vegetables and fruit and I have a pantry filled with whole grains and legumes. So, it was just a matter of stuffing my packaged snacks and coconut sugar to the far corner of my pantry (out of sight) and focusing on cooking and eating whole foods. If that doesn’t sound like your fridge/pantry, then implementing meals with whole foods might be a better way to begin before trying a sugar detox.
Here is where I’ll break down what I experienced day-to-day. Keep in mind, this is just how I felt but everybody is different so if you do a sugar detox, you could feel different depending on what you eat compared to what your body is used to eating.
Day 1
On the first day, I caught myself getting grumpy at the littlest things. My house can be kind of noisy so I usually wear headphones when I work out but on this day they weren’t working. I wanted to shout at my family for talking and being loud. I realized they weren’t doing anything wrong. It was just me. So, instead, I went to my room to work out and shut the door. Of course, cravings also occurred during the day. By the time afternoon hit, I had a headache.
The hardest habit to break is after-dinner snacks. My sugaraddiction has been very active during the day and dangerously loud in the evenings. Heck, if my sugar addiction was a person, in the evenings it would have held a megaphone next to my ears and shouted to be noticed. I made some sugar-free fudge to help me through the challenge and ate a piece after dinner. (I’ll list the snacks I consumed further down the post)
Food recap: papaya, coconut butter, protein smoothie; socca with cream cheese & avocado; gluten-free pasta with broccoli, tomato, & a plant-based cheese sauce; a piece of sugar-free fudge.
Day 2
My alarm woke me up, as per usual, but my heart was racing! I was still trying to find my groove and overcompensated with an overly indulgent breakfast to stave off cravings. Still, that did not prevent me from getting another headache in the late afternoon. I was trying to limit snacking and that used to be my “quick fix” for a headache. Around 9pm I even felt hungry but I knew I would be going to bed soon so there was no reason to eat anything now.
Food recap: soaked steel-cut oats with unsweetened coconut milk, one of my sugar-free fudge bars mixed in and one on top, plus ground flax and more milk; gluten-free pasta coated in kale-hemp pesto, with kale, romaine, olive oil packed sun-dried tomatoes, & lots of lemon; coconut curry with broccoli, peas, carrots, & red bell pepper; a few snap pea crisps.
Day 3
The headache from the night before was gone. This finally felt like a day where I didn’t have cravings and I felt pretty good. I’m low-key wondering if my dinner was sugar-free because the sauce tasted too good but I wasn’t going to obsess over it.
Food recap: Protein waffle made with pumpkin, brown rice flour, & vanilla protein powder—I ate it in a bowl with milk, cacao nibs, pee pollen, & peanut butter; rosemary sea salt crackers; spinach salad with quinoa, red lentil patties, avocado, tomato, lemon & olive oil, hemp pesto, & roasted red potatoes; Rad Na at a Thai restaurant; raspberry hot tea.
Day 4
I felt myself breaking through some mental blocks and writing was flowing out of me today. Also, despite trying to eliminate sugar, that doesn’t mean I should eliminate naturally sweet foods. This was perhaps the most joyless day of eating I’ve had in a long time! I blame it on the savory breakfast…I felt like I just started my day “off” because of that and, come the end of the day, I was reaching for the only “sweet” thing I could to compensate.
Food recap: chickpea flour scramble with red potatoes, broccoli, green onion, & hot sauce; spinach salad with hemp pesto, quinoa, Greek dressing, & red lentil patties; sugar-free fudge bar; sautéed broccoli, bell pepper, kale patty, beet chips & cream cheese; 2 more fudge bars.
Day 5
I had trouble falling asleep (eh-hem, perhaps from the cacao powder in my fudge) last night. I prioritized the inclusion of naturally sweet foods today and felt much better!
Food recap: chocolate protein smoothie with banana, 3 small dates, tahini, & unsweetened coconut milk; sweet potato with ½ large banana, almond butter, wild blueberries, & snap pea crisps with cream cheese; spaghetti squash with cauliflower bolognese sauce; one sugar-free fudge bar.
Day 6
All of my worst decisions happen after I drink coffee. I should know better by now because it has a way of raining my adrenaline and making me feel like I’m “hungrier” than I really am. And again, I may have been spiked with sweetened almond milk.
Food recap: almond-coconut cinnamon protein pancakes w/ butter & sautéed apple; “quesadilla” made w/ almond flour tortillas, sweet potato, broccoli, hemp pesto, & cream cheese; coffee with almond milk; trail mix of pepitas, coconut flakes, & cacao nibs; chickpea pasta in marinara with broccoli, spinach, potatoes, cauliflower, & vegan cheese; protein popcorn with peanut butter & fudge bar.
Day 7
I’m working on a balance between including naturally sweet foods and also not overdoing it on carbohydrates. I realize I build up this idea of “deprivation” in my mind. That is exactly the sort of mentality that leads me to overeating tendencies.
Food recap: pink lady apple; English muffins w/ sweet potato, half a banana, tahini, cream cheese, and bee pollen; tea and protein popcorn; stir-fried quinoa and chickpeas with greens & lemon water; snacking on batter for chocolate tahini date donuts; one & a half fudge bars.
Day 8
Those donuts that I made last night? Yeah, so, I overbaked them and tried to salvage them but they weren’t good. There’s this weird thing I notice I do where I still try to achieve pleasure from food after I already know it is not satisfying taste-wise. My breakfast made me super full and I felt icky for hours afterwards. The sugar detox is really bringing to light some of the patterns and habits I associate with food.
Food recap: vanilla protein and pear smoothie 2 chocolate tahini date donuts; ginger turmeric black tea with lemon & a large banana; bell peppers and onions sautéed with veggie sausage, served over salad greens with tomatoes, cilantro, vegan cheese, & lemon turmeric dressing.
Day 9
Despite stuffing myself these past several days, I realize I don’t actually need to eat as much as I thought. I used to eat “a lot” but, now that I’ve fazed out the refined and added sugars, I can feel pretty content with eating just plants.
Food recap: chia pudding w/ unsweetened coconut milk & chopped strawberries; blueberry larabar and mango chamomile tea; chickpea cucumber & tomato salad over jicama chips with an herbed tahini sauce; harissa tahini roasted cauliflower with chickpeas served over spinach.
Day 10
Today I used a lot of ingredients but it felt very plant-filled and eating in such a way made me feel “clean”, for lack of a better word. I felt like I was choosing better options and thriving on food in a way I hadn’t in a while.
Food recap: protein cookie dough made with applesauce, coconut flour, almond milk, vanilla protein, and a crumbled up fudge bar; reishi cacao elixir made w/water; leftover veggie sausage with peppers, onions, more greens, cilantro & lemon; fresh orange; pizza made with cauliflower and GF flour for the crust, topped with marinara, vegan mozzarella, mushrooms, & a side salad of romaine, cucumber ½ avocado, lemon, chickpeas, and fresh herbs.
Day 11
I feel like I approached my food with patience and was able to enjoy a post-dinner snack because I wanted a treat and for no other reason. It wasn’t necessary but it also felt like I was taking a balanced approach and that is all I’ve wanted to achieve.
Food recap: Buckwheat porridge w/unsweetened coconut milk, flax, ¼ banana, a tsp of almond butter & a fudge bar; mixed greens salad with chickpeas, cucumber, parsley, tomato, olive oil & lemon; sauté of garlic chickpeas, collard greens, & kale with roasted butternut squash, broccoli, cabbage, herbs, and ¼ avocado; protein mug cake with a drizzle of cashew & coconut butter; reishi cacao elixir.
Day 12
The place I’m at is one of balance. I really feel like I’ve come to a healthy place where I don’t crave sweets. I can do without them but I can also enjoy naturally sweet fruit or, if I’m craving a snack, opt for something more savory.
Food recap: unsweetened coconut yogurt w/berries, cacao nibs, bee pollen; collard green “tacos” with white beans, chipotle mayo, roasted mushrooms, vegan provolone cheese, tomatoes, lettuce, avocado; comfort wellness tea; half a bag of snap pea crisps; veggie stir-fry with brown rice noodles, cilantro, & kimchi.
My thoughts post-challenge
It might not sound like I made too much of a change in my meals and attitude towards food. I bared my honest truth about the struggles I had with overeating and reaching for foods when I knew that wasn’t what I needed. Prior to the sugar detox I was consuming way more sugary baked goods than I’d care to admit, I was drinking kombucha like if it came from the tap, and sweetened yogurts had replaced my plain yogurts. I needed help!
Obviously, behaviors and cravings don’t change overnight. I dealt with those for over half of the sugar detox because my habits still existed; I was just reaching for alternatives. Yet, there was a turning point where I took on a new perspective with food—I’ll have to share about this in another post! Anyway, soon I realized that sweets weren’t satisfying me. They weren’t what I was truly craving and, when I wasn’t filling myself up with food, I felt more vibrant and like a clear vessel for information. The days seemed brighter and I felt happier. It sounds silly, I know, but it is true!
I already have a really particular diet with being plant-based and gluten-free so I can’t imagine adding sugar-free to that list, too. At this time, it is too much restriction for me, personally. Though, I do see that my sugar consumption is something I want to stay on topof so it doesn’t get out of hand again. Therefore I plan to pencil a challenge into my calendar every few months. I think if I can do another 2-3 this year then that will be perfect for maintenance.
Have you ever done a sugar detox? I feel noticeably better and would recommend it to anyone. A 1-3 day challenge may be better to test the waters. Also, if you’re uncertain of how to even approach this, we could work together on removing sugar or any other health goals you may have in one of my 6 month programs! I’ll soon be taking on clients as an Integrative Nutrition Health Coach so stay tuned for that!
Today I’m sharing my biggest takeaways from blogger and self-help extraordinaire Mark Manson’s ground-breaking novel The Subtle Art of Not Giving A F*ck.
I’ve been on a mission of self-improvement and, in doing so, slowly funding the self-help genre of books. I’ve been avidly seeking out this genre of nonfiction for new perspectives. You guys know I love finding new ways to look at a situation and I think doing so also helps make me more creative.
One of my biggest struggles of daily life is caring too much. That might sound like a petty problem on the surface but I’ve felt it hinder me all throughout my life. After discovering I was an empath and highly sensitive person a few years ago, I had an explanation for my overly-caring tendencies but not a solution. I would still struggle in my abilities to understand myself and come to terms with situations that I need to move on from.
I remember hearing people buzz about the book when it was first released a few years back but I was on a YA-genre diet of books exclusively. It wasn’t until this past December when I came across Mark Manson’s blog that I became hooked on his words. Not to be dramatic but he is basically all that I aspire to be as a writer. His material is thoughtful and relatable, as it touches on areas of life that we are always (whether knowingly or not) trying to improve in. So, after burning through many of his articles, I knew I wanted to pick up his book.
One additional thing that I want to mention is that his writing takes a very real approach to overcoming ruts and obstacles. Some self-help gurus out there will hit you with tough love to push you to change. Others are too gentle—almost using too much of a self-love approach—so that you become comfortable with accepting things as they are. Manson meets us right in the middle so that everyone can work on themselves and on giving less fucks where fucks don’t belong.
I won’t dive too deep into the details of the book because I want you guys to all go out there and read it. It helped me out so much and, if you’re a regular reader around here, it could probably help you out, too.
Eight of the Most Important Takeaways from The Subtle Art of Not Giving a F*ck (i.e. the ones that resonated with me the most!)
Reserve your fucks for what matters
Not giving fucks is not about not caring. (That’s a lot of negatives in that sentence so I’ll repeat it.) Not giving fucks is not about not caring. Instead, it is about understanding that we don’t need to give a fuck about everything. We just need to give a fuck about something meaningful and important to us.
“Don’t hope for a life without problems. There is no such thing. Instead, hope for a life full of good problems.”
We are often of the belief that we need to rid ourselves of problems and then we will be happy. On the contrary, we need to have problems to make us feel like we are succeeding. Plus, overcoming those problems brings us self-improvement and, by consequence, happiness with ourselves.
Choose good values and metrics
According to Manson, we place value in an area and develop metrics, or a system of judgment, to assess whether or not our values are met. Rather than value things that you have no control over, the best values are of the following nature: reality-based, socially constructive, and immediate and controllable. He also addresses how to change your values and the very uncomfortable feelings that accompany such a decision.
Certainty is the enemy of growth
One of my favorite ideas is Manson’s Law of Avoidance which implies that the more something threatens your identity, the more you will avoid it. He advocates for embracing uncertainty and the discomfort that holds. It sounds counterproductive but the more you try to be certain about something the more uncertain and insecure you will feel.
Do something and the answers will follow
Even when we feel we have no direction, the moment we start doing anything, it will propel us towards figuring out what we actually want and, thus, bring us closer to what can actually benefit us.
You can’t solve other people’s problems
Likewise, other people can’t solve your problems. Neither situation leads to happiness. What we need to do is take responsibility for our own problems. For others, what we can do is support them in their journey to solve a problem but not take on the responsibility of solving their problems.
Commit to something and reject the alternative
This idea in particular really resonates with me, as someone who has a lot of trouble with making choices. I fear making the “wrong” choice but an even worse situation would be not making a choice. If we don’t make a choice, we miss out on the depth of beauty and level of content that exists only when you can commit to something aligning with your most important values.
Care about something greater than yourself
We have full control of our values and the greatest sense of happiness can be achieved when we place our fucks in worthwhile values. In the long-run, the most beneficial places to place our fucks will be in causes that help others.
When this book came into my hands, I was working through stagnation that derived from indecision. Manson’s book encouraged me to recognize that I am not wrong to feel uncertain about the choices I want to make. It provided me the outlook that having uncertainty means I’m growing. And as I grow, I meet people and opportunities that demand I make a choice. The more I make choices, the more I learn what is and what is not right for me, and the closer I am to bringing in people and opportunities that are a little more right for me. That’s all I can ask for.
What do you think? These are just super brief bullet points as to what stood out to me in The Subtle Art of Not Giving A F*ck that personally resonated with me. I’m sure there is a topic in here that will hit home for everyone no matter where you are in your life. Have you read this book? Do any of the points I mentioned resonate with you? I’d love to hear what you think.
Aaaand if you have read it, are you as siked as I am that Mark Manson has a follow-up novel about what’s fucked up with our ideas of hope? You can view it here on Amazon! Not sponsored, just super excited!
I don’t know why it has taken me so long to write a review for a set of products that I use every day.You guys might know that last year I became an ambassador for the brand FRÉ Skincare. FRÉ makes products to meet the needs of active women or women who sweat.Let’s all put our hands up, shall we?
I’m getting sweaty on a daily basis; if not through exercise, than through the hot climate that I reside in.We’re talking So Cal summers here!So, I’ve really put these products to the test and can feel confident in saying these are top-notch.I largely attribute the luxurious feel of the products to their Argania Active Complex derived from antioxidant-rich Argan oil.It’s an integral aspect of their brand so the Argan used is high in quality and sourced carefully.I won’t go into their full story here but you can read more about it on their website!
What I will share with you here is my experience with the products!Before we dive into the review, I want to be transparent and say that FRÉ did send the products to me but I am not obligated to write a review here on my blog.Actually, nor was I obligated to use the products EVERY DAY for the past 6 months.That’s all on me!It just goes to show that when you find products that work, you stick with them.
Despite that, I will admit to having a few issues/concerns about the products and I will definitely be sharing that below.They might not be a big deal for you but I want to clearly outline anything and everything that I can so that if you are considering shopping FRÉ, you’ll know what to expect.
Without further ado, here is my breakdown of how the FRÉ Skincare line of products have performed, what I like, and what I’m not that into.
Sunscreen is a love it or hate it type of products.We all know we should be applying sunscreen anytime we may be exposed to the sun for any amount of time.Yet, how many times have you tried to be a good citizen and applied your sunscreen, only to feel a THICK, sometimes WHITE, layer on your face and have it clog up your pores?? Ugh, nothing is worse.
Enter Protect Me which is specifically designed with non-comedogenic Butyl Methoxydibenzoylmethane and Octocrylene as sunscreen ingredients.These have been studied and tested to provide UVA and UVB protection together and do not leave that thick sunscreen layer on your face.It is also worth mentioning that I’ve had zero breakouts and no issues with having a whitecast in photos because of the product.
Although, I wouldn’t be an honest blogger if I didn’t also admit that, while those above mentioned sunscreen ingredients serve to prevent clogged pores, they are also potential endocrine disruptors.Yeah, there is some light research suggesting Butyl Methoxydibenzoylmethane can mimic estrogen in the body and it’s friend Octocrylene causes cell die-off as the ingredient is exposed to UV rays.A little fishy considering these are ingredients that will be absorbed into our skin.Yet, if the alternative is not wearing sunscreen or wearing one that your skin hates, then I think this might not be a big deal.I just wanted to point this out so you guys can make an informed decision.
Maybe you’ve heard oil is the best thing to use to remove eye make-up because they work together?If not, here I am to inform you that oil is the best to use for eye make-up removal.Similarly, we need an ingredient that works with what we have on our facial skin to remove dirt and impurities.That might be an oil-based moisturizer like Purify Me!Most of my makeup is actually water-based so I have an easier time using a makeup-removing face wash or micellar water before Purify Me.
On days when I just got sweaty sans makeup, Purify Me works well alone!It is a creamy face cleanser with gentle microbeads (and not the synthetic kind that hurt the environment).The cleanser is amazing to clean and lock in moisture at the same time.I’ve mentioned how the products were designed for active/sweaty skin but I find the Argan oil ingredients are also extremely beneficial for dry skin!My skin certainly feels supple and soft after using this cleanser.
The serum is by far my favorite product right here!I can’t tell you how many facial moisturizers I’ve tried and they’re often too thick or too thin or just don’t get the job done.My skin looks and feels so much better since I started using Revive Me.
When I started using the serum, my skin broke out—not to blame the Revive Me but my skin was simply adjusting to a new and non-comedogenic product.After about a week, I notice my skin was not dry, irritated, or nearly as red as it used to be.My face was so sensitive but the serum really helped to eliminate irritation and promote my own skin’s cellular turnover.I rarely get breakouts now!
If you can only get one product to try, I would say get this serum!
This product is FRÉ Skincare’s answer to the beloved tinted moisturizer.It does not have the coverage you can achieve with a foundation or concealer but that is not expected.Similar to Protect Me, Glow Me won’t clog your pores and it is easy enough to layer with the other FRÉ products without experiencing layers and layers of heaviness.On the other hand, the tinted moisturizer has a thicker feeling than any of the other products.The tackiness goes away after a few minutes of air-drying or with a follow-up touch of powder.
Surprisingly, Glow Me does not utilize the same sunscreen ingredients as Protect Me.Instead, it uses Cyclopentasiloxane and the well-studied titanium dioxide combined with Trimethoxycaprylylsilane.I couldn’t find too much on the latter ingredient as far as testing or safety, at the moment. Cyclopentasiloxane, although it does not have the hormone disruptive effects as Butyl Methoxydibenzoylmethane, can however become toxic to organs with continued use because of the bioaccumulative nature of the chemical.Again, these are not necessarily reasons to deter anyone from trying the products but points I feel particularly inclined to research for sunscreen-containing products.
Face masks are notoriously drying or breakout-causing, for me.Yet, Detox Me utilizes the same argan oil base as all of the other products which keeps it from being drying.Of course, it serves its purpose as a mask to dislodge skin impurities and unclog pores with the help of kaolin clay and dead sea salt.
I love the way the mask feels exfoliating as you rub it on but it feels like it balances my skin’s pH as I’m wearing it.FRÉ recommends using it after working out, one to three times per week.I personally enjoy using the mask after taking a shower twice a week, ideally.
There you have it, folks!Those are the key things I would want you to know if you’re thinking of buying any of the FRÉ products.I do believe the ingredients are very skin-friendly and seem to be agreeable with all skin types—oily, dry, and everything in between.
The best way to get a feel for the products is to try them out!I am particularly drawn to the Detox Set but you can also purchase the products individually.If you are interested, be sure to use my code: MELANIEM or this link https://www.freskincare.com/MELANIEM so that you can snag a discount at checkout!
Don’t hesitate to ask if you have any questions about the products.I’m happy to provide you with answers to help you decide if FRÉ is right for you.
A few months back, I drifted off my usual plant-filled bandwagon. I traded salads for nachos and big grain bowls—which isn’t a bad thing—but I started to notice I wasn’t feeling as vibrant. There is no doubt in my mind that plants are magical and, thus, consuming them radiates their magical properties into us 🙂
So, when I realized I was lacking in the plants department, I decided I wanted to introduce some new ones. I had been enjoying eating “noodle” dishes with zucchini, beets, carrots, and cabbage (not necessarily all at once) but I wondered how else vegetables could make up the base of my dish. Then, with a little inspiration from inspiralized, I dabbled in veggie “rice”.
We all know cauliflower rice is a thing but what about other vegetables? Let’s not get into a vegetable rut when there are so many great options to choose from. Admittedly, many times vegetables have their own distinct flavor. Part of our sensationalization of cauliflower rice comes from how neutral in color and flavor it is. Therefore, I sought out a vegetable similarly neutral.
All it took was a stroll down the supermarket aisle and a little sale sign next to some giant round root vegetables for me to pick up a jicama. Yes, jicama! In Mexican culture, jicama is often paired with chili spices and fruit, like cucumber and oranges, to make a fresh, spicy snack. It kind of tastes like a slightly sweet water chestnut. That might be a weird description but, for me, jicama now makes the most crisp and addictive rice!
Jicama can be eaten raw or cooked. Either way, it maintains a watery-crisp crunch without being soggy. Oh, and there isn’t really a risk of over-cooking it so, if you’re new to using jicama, have no fear—it will come out tasty regardless!
I offer some suggestions for how to use the rice down below but I’m curious to know how you would use it. Comment below or tag me on Instagram if you give it a try!
Jicama “Rice”
Recipe Type: Side Dish
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1-2 servings
A fresh and flavorful veggie to mimic rice in any meal! It tastes great as a main in salads and sushi or serve it as a cooked side dish to complement a warm sauté or buddha bowl.
Ingredients
1 ½ cups chopped jicama
1 tablespoon extra virgin olive oil (optional)
1 large clove of garlic, pressed or minced (optional)
½ inch knob of fresh ginger, grated (optional)
¼ tsp salt + more to taste (optional)
Instructions
Prepare the jicama: I prefer to chop it into matchsticks and then finely dice it by hand. This way, I can control the rice chunks (see photo above in the post). Alternatively, you can chop jicama and throw it into a food processor and “rice” it that way.
The jicama is ready to eat raw if you want to eat it with some other fresh ingredients OR you can cook it with the optional ingredients listed above.
Cook the jicama: In a cast iron skillet over medium heat, add the olive oil. Then, add the garlic and ginger and salt to the pan. It’s important to salt these because they are your flavor-boosters! Give them about 30 seconds to cook before adding the jicama and stirring.
Let the jicama cook (no stirring) for 3 minutes before stirring it. Then, leave it to cook for another 2-3 minutes. The jicama should be warm and slightly caramelized. Add additional salt to taste.
Serve the rice as a side dish for two or as the base of an entrée for one.
3.5.3251
A refrigerator clean out meal utilizing one recipe for jicama rice. I served it with chopped and sautéed beet stems, black beans, kale, cilantro, and pesto.
I’ve tried jicama rice with sautéed vegetables like collard greens, radishes, cabbage and whatever beans I have on hand. It can also be enjoyed as a fresh salad with romaine, cucumber, tomatoes, and chickpeas. It also tastes great “fried rice” style.
The possibilities are endless so be sure to tag me on Instagram so I can see what you come up with! #melmakesithappen
Recently a friend of mine and I were talking about how we’ve been off our sleep schedules. It seems silly to keep blaming the energy from the holidays for us developing a late night bedtime routine but, truly, any slight change can cause our sleep to be thrown off.
If you’re one of those rare few who can drink an afternoon coffee and still go to bed at 9pm AND fall asleep the moment your head hits the pillow, then more power to ya! Though, from my experience and the experience of those around me, a sleep routine can be a difficult thing to master.
Some might argue that sleep is variable depending on whether you are a night owl or a day person. I’ll refute that by saying sleep is a matter of routine. Honestly, a couple of nights of staying up late once in a while are not a big deal. When those few nights start to form a routine where you aren’t getting the necessary 7-8 hours of sleep then you’ve got some work to do.
The biggest reason I feel we stay up later than we wish is because we tend to stay active up until bed and that makes it harder for us to actually fall asleep.
Not what you expected to hear? Well, I figure if you’re reading a post like this you’ve probably tried what you think is everything to solve your insomnia.
You probably already know you shouldn’t consume caffeine, i.e. coffee, caffeinated teas and sodas, or energy drinks in the afternoon.
Sugar can be just as bad as caffeine for some people. It is worth minimizing or eliminating sugar in the evenings to see if that helps sleep arrive sooner.
Also, as important as exercise is for us, no one is going to be ready to sleep after sweating, lifting, and maybe chugging a protein shake at 8:30pm or later. I won’t tell you not to do an evening workout but I will let you decide where it best fits in after reading this post.
Food and exercise can certainly impact your ability to sleep at night but so can a few lesser addressed areas.
Time is everything when it comes to sleep.
If you’re still up at 9pm doing laundry, cooking, walking around, or even watching TV, you’re stimulating yourself to stay awake. Think of it: our bodies have protection mechanisms built-in. How safe would it be if we were to be taking a walk and just drop down and fall asleep all of a sudden? Yet, you’re doing all of these activities at night and then going to bed and asking, “WHY CAN’T I FALL ASLEEP?”
The best thing we can do to help our bodies get ready for sleep is to draw the activities in a little earlier. That means eat an early dinner, try to work out in the morning or during the day, and stop scrolling through your phone or surfing the internet late at night.
I think most people know the artificial light from screens like the TV, computer, and phones have a way of keeping us up. Though, I’ll just mention that as a sidenote here incase you didn’t know! If you must do late night work, keep red lights turned on in your house or choose blue-light blocking filters for your electronics. I like f.lux for my computer (PC and MAC) and Twilight for my cell phone (Android) .
Anyway, let’s get back to drawing in those late night activities. I know many people have jobs that prevent them from being home early. So, it is only natural that cooking and leisure time will happen later. Still, keep in mind the time you want to go to bed. Remember that old rule about how we should avoid eating two hours before going to bed? Well, that rule is relevant not just for the sake of digestion but so that you also have a chance to relax as well.
If you can’t meal prep, at least plan your meal out so that you can prepare something to eat right when you get home. It might be tempting to arrive home and take off your shoes and chill but save that for later! I promise you’ll get a chance to do that and it will coincide with better sleep, too. Go ahead and get your food cooking, throw your clothes into the washing machine, or take out the trash. When you get the chores out of the way first, you’ll have nothing but rest time leading up towards bedtime. It’s much more streamlined this way rather than going into spurts of activity and rest then activity and rest.
So, let’s apply that two hours rule to not just food but to avoid ANY stimulating activities before bed. Dim the bright lights in your house, shut down your computer and TV, and puh-lease shut off your phone or put it on airplane mode. You don’t need to do these all at once but aim to slowly knock out each of these one at a time.
It sounds like I’m playing hardball here. You might be wondering what the heck you’re supposed to do with yourself if not eat or scroll through your phone.
Think: leisure and relaxation.
Example activities: playing with your pets, reading a book, taking a shower, doing some light yoga or stretching, and meditation. Instead of wondering what can entertain you at night, opt for self-care and figure out ways to entertain yourself!
If you need to pack a lunch or pick some clothes for the next day of work/school, then consider those as the first activities to do in the evening. Get those done before settling down into your night routine. Once you start the leisure time, you want to stay in relaxation mode.
🌔My night routine for better sleep⭐
I start thinking about how to wind down around 5pm. Yes! This might sound extreme but I aim to be in bed by 10pm. Honestly, I am not so structured that this can’t be adjusted for a date or a trip the movies but I know I want to rise early the next morning (6am is ideal). I want to make sure I get enough sleep so that I can feel my best!
By 5pm, I’m not doing heavy exercise anymore. That is for earlier in the day. I am definitely still doing some computer work but my red-light filter has probably kicked in already.
Around 5:30pm I start preparing dinner. Depending on if I am cooking for myself or for my family, I usually have a meal ready between 6pm and 6:30pm. I aim to stop eating by 7pm. This is more of a metal bookmark rather than a strict rule. More often than not, eating past this hour wouldn’t be feeding actual hunger for me so 7pm benefits me but maybe another time would be a better bookmark for you.
So, after eating, I brush my teeth. I try to do that immediately—again, so that I don’t feel tempted to snack. Then, I might do some more computer work if I’m feeling up for it or watch a movie/tv program with my family. Whatever I choose, I wrap this up by 8pm so that I can take a shower. Hopefully most people already take a nighttime shower but this is a great way to ease into that relaxation mode we’re looking for.
After the shower, it is around 8:30pm and I usually put on a podcast while I dry brush and rub myself down with lotion. I also might do a face mask or jade roll my face at this time, too. Notice how I said I listen to a podcast at night still? I’ll allow a podcast up through around 9:30pm, if I’m feeling it. Like I said earlier, the goal is to ease out of your lights and electronics slowly throughout the evening. BUT if you’re tempted to go on Instagram by having your phone/media device available then say no to the podcast. I’ve developed more of a routine that I don’t feel as inclined to go online at this time of day.
After my dry-brushing and jade-rolling, I like to do some light stretching or foam rolling so that my muscles can relax. Lots of rolling is going on here but it’s all gentle, I promise! 😉 From here, it is around T minus 45 minutes. Depending on how I feel, I might sit and meditate; this could also be a moment for me to journal or read my book.
In an ideal schedule, I’d be feeling sleepy and hop into bed at 10pm. Of course, I’m human and this fluctuates a little bit but I try to stick with this routine as much as I can because I know it’s what makes me feel best.
Alright, I’ve explained my tips for getting better sleep which primarily involves starting your nighttime routine earlier. Just to recap:
Eat dinner earlier ✓
Get your chores or workout done earlier ✓
Turn off electronics ✓
Shower and self-care ✓
Unwind with relaxing movement ✓
Bedtime! ✓
If you can’t do all of these things then try to integrate one change at a time but I guarantee this will change your sleep game. These habits have been years in the making so I’m happy to be able to share with you guys what works for me. If you have any sleep hacks that help you, be sure to tell me what those are in the comments or message me on social media. I’d love to hear!
When I first started my blog, I knew I had a passion for cooking and was hoping to go down the route of a recipe developer. While I have certainly made the recipes I’ve posted on here, multiple times usually, I know they are relatively simple.
My love for cooking made me also consider the idea of starting a food business. I was legitimately investigating how I could go about getting a permit to make food and sell it out of my kitchen!
Ever since I realized how important of a role food has in my personal health through my own struggles, I have a growing desire to share that with others. I’m not totally giving up on the idea of a food business or becoming a professional recipe developer (more romantic in theory than it really is), but right now I think my path is taking me in another direction.
My way to bring the message of nutrition for health is not necessarily by cooking for people, but by providing meaningful information. Not everyone is willing to do the nitty-gritty research about why you should cycle-sync, if you’re a woman, or what to put in their smoothies besides fruit but I will be your girl! 😉 I find that while many people won’t seek it out, they welcome the information. Knowledge is power and they may then utilize it, if they so choose.
As I face obstacles in my wellness journey, I will continue to be open and share those with you all. I’ve already talked about everything from issues with veganism and anxieties surrounding food to not feeling good enough and discovering presence. Some of these things are uncomfortable to talk about but I feel good sharing them. The way I see it, if my posts can reach even one person who resonates with what I’ve been through then that’s already enough. Thanks for checking out the recipe!
For today, I’m tapping into the recipe side of me (hey, I didn’t say recipes won’t be a thing at all) again. Just like my turmeric chickpea and potato salad, this is also more of a lose add-as-much-as-you-like style recipe. I’ve been eating this one for months and have posted it on my Instagram stories so much that you probably think I don’t eat anything else. The sweet potato and quinoa make the salad hearty. Yet, the water-rich cucumber and romaine/greens make the salad super hydrating. Oh, and the curried tahini dressing on top! Mmmmm! 🙂 I’m in love but don’t take my word for it—try it and let me know what you think!
Xoxo,
Melanie
Sweet Potato and Cucumber Salad with a Curried Tahini Dressing
Recipe Type: Entree
Author: Melanie
Prep time:
Total time:
Serves: 1 salad
When you batch cook staple items like sweet potato and quinoa, it makes for easy salad throw-togethers at lunch or dinnertime. Add a fabulous dressing and you’ll wonder where this simple salad has been all of your life.
Ingredients
2-3 cups mixed salad greens or chopped romaine lettuce
Chopped cilantro and/or parsley
1 small sweet potato chopped and roasted
1/3 – ½ cucumber, chopped
¼ cup raw or roasted beet, chopped (optional)
½ cup cooked white quinoa
2 tbsp tahini
1 tbsp lemon juice
½ tsp curry powder
¼ tsp salt
2 tbsp water
Instructions
This recipe assumes you have all of your ingredients cooked already: the sweet potato, quinoa, and beets, if using. In a bowl, add your quinoa (mine is hidden under the lettuce), greens of choice, cilantro, cucumber, and beets.
In a separate bowl, whisk together the tahini, lemon, curry powder, salt, and 2 tbsp of water to form a dressing. The amount of water depends on the thickness of your tahini. Also, cold water seems to make for a thicker, fluffier dressing so that may also require 4 tbsp. However you like it, this recipe usually leaves me with an extra serving for another salad but you do you.
Add the dressing to your salad bowl and top with half of a chopped avocado. Crack some fresh black pepper over your salad and maybe another squeeze of lemon if you’re zesty like me! Enjoy!
3.5.3251
Be sure to leave a comment or tag me on Instagram if you try it out!
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