With the build up to the silly season, it's easy to over-indulge, get stressed with that never ending to-do-list. However, with a few small lifestyle tweaks Renee Rigden of Renee's Kitchen says you can be healthy and stay calm. Beauty director Sarah Simpson talks health and wellbeing with an Auckland-based nutrition and lifestyle coach.
Renee Rigden of Renee's Kitchen
After becoming a mum, Renee Rigden of Renee's Kitchen changed her career course. Choosing to leave the corporate beauty world, she made her passion for nutrition and wellbeing her job. Today she is running her own health and wellbeing website as well as offering life coaching sessions to women in need. Here's her top tips on finding wellness and beauty from the inside out.
How can diet help to battle stress and anxiety?
I think in most cases people are still underestimating what a huge impact what we eat has on every part of our health, I recently went to a wellness event and the speaker said something that really resonated with me. A food is either of benefit or deficit, there is no in-between. I like to live by the 80/20 rule when it comes to diet and lifestyle. 80 percent of the time I eat what I know is going to 100 percent support my body in thriving and the other 20 percent of the time is for loosening up and enjoying a glass of wine, dessert, or eating out. I have a weakness for raw caramel slice and a good glass of Rose or Champagne.
Do you have a mantra you pass onto your clients about wellbeing?
Be kind to yourself, we can be so hard on ourselves and often we are our own harshest critic. Slow down and take stock of what you have on your plate, what can wait until tomorrow or next week. What can you ask for help with (this can seem like a hard thing to do but the pay off is worth it). If something has to change to relieve pressure, what are the options? Talk to friends, family and your partner and find ways of minimising your load. Most importantly though, give yourself a break. I find doing a regular mindfulness practice immensely helpful, there are lots of apps for guided meditation - my favourite is www.headspace.com.
Do you have a list of ingredients you swear by adding into clients diets?
I have learnt the importance of tuning into your own body, which gives us great clues. For example you might notice you get tired after eating a big roll for lunch (this may mean you don't tolerate gluten very well). This is something I work on with my clients on, but on a broad scale I always recommend more vegetables and more whole foods, there are some amazing super foods for women like broccoli sprouts - they are packed with vitamins and minerals and can do great things for hormone balancing and cancer fighting. Simple ways of amping up your vegetable intake are making green smoothies (aim for 80 percent vegetables in these), soups, and work towards your plate being filled with 75 percent vegetables. This can have an amazing impact on energy, skin and general wellbeing.
What is the biggest concern clients have when they come to see you?
Energy, stress and often seeking more balance. I often say to my clients stress is not something that goes away, it's about having a set of tools in your toolbox to manage that stress so that you can thrive in any situation life might throw at you.
Could you share one of your favourite recipes with us?
When it comes to warmer weather, I love eating more crunchy fresh vegetables, hearty salads and nourishing bowls. My Sweet Potato Nachos (recipe below) are so tasty and an easy, delicious summer meal idea.
Can you give us a few tips for busy woman on the go when it all just feels too much?
Life is so busy and demanding and it can be so helpful to have a few strategies in your tool box to help you to deal with feelings of being overwhelmed at times of stress.
Top tips
Practice deep belly breathing - there are lots of different techniques out there, I have found the 4,7,8 breath helpful and it's very calming on the nervous system and adrenals. Also you can do this anywhere and people won't even notice. Breathe in for a count of 4, hold your breath for the count of 7 and slowly exhale to the count of 8, repeat this 10 times. A great practice that you can do when you are in the car.
Elevate your legs - scoot your bottom right up against the wall either on the floor or on your bed with your legs straight up the wall in front of you, ensure your back is flat and your arms are outstretched with your palms up, practice breathing in until your belly rises and slowly exhale, Enjoy this pose for two- to10 minutes. I find this instantly relaxing and again this is totally portable.
Drink a relaxing tea blend in the afternoon - I love Pukka Relax tea or Artemis Rest and Relax tea. Simply drinking a tea full of stress-relieving herbs can be a delicious ritual in your day.
Re-think your coffee intake - don't get me wrong I love coffee, but when you drink coffee it fires up cortisol and adrenalin in your body which can add to your feelings of stress and pressure when you are feeling overwhelmed. Experiment with having a few days a week when you drink green tea instead of coffee, better yet work towards taking a four week break from coffee to see how you feel, or if you really couldn't live without it you could try drinking your coffee half strength and see if you notice a positive change in your feelings of stress. This is especially important for anyone who suffers from anxiety as this change alone can have a profound impact on how you feel.
Sweet Potato Nachos
Renee's take on the classic Nachos dish.
Ingredients
1-2 large kumara (about 500 grams), peeled and cut into 5 cm discs
1 cup of cooked shredded chicken with skin (I roast a whole chicken rubbed with olive oil, cumin and garlic and the left overs are great)
1/4 teaspoon of sweet paprika
1/4 teaspoon of ground cumin
1 avocado chopped into small cubes
A good slug of olive oil
1 lime or lemon
1 red or green chilli
1 bunch of vine tomatoes
A handful of rocket or baby spinach
Plain coconut yogurt for drizzling
Your choice of hot sauce
Fresh coriander
Corn chips - optional
Grated cheddar - optional
Method
Preheat oven to 200 degrees and place the sweet potato chips in an even layer across the baking tray, sprinkle on the paprika and the cumin cook these until they are lightly browned both sides, after they have been in the oven for 20 minutes, then pop the vine tomatoes on the tray with some extra olive oil and flaky sea salt. It should all be ready after 30-40 minutes.
Now you can arrange your nachos, start with a layer of the sweet potato on the bottom, and sprinkle the chicken around then add the avocado, rocket, vine tomatoes and coriander. Also add some generous dollops of coconut yogurt and hot sauce and a squeeze of lemon and arrange a few corn chips around the side if you are using them.
Get in touch with Renee here.