Rowena Recommends

Don’t Forget To Use Primer On Your Eyelids & Skin

June 2, 2019
Ever wonder if you need to use makeup primer?

Everyone’s answer should be: “Yes, I need primer.”

Why?
1. By applying primer, your makeup will last longer.
2. By applying primer, your uneven skintone may be corrected.
3. By applying primer, redness may be corrected as a green coloured primer can hide the redness in skin.
Confession: I have oily eyelids. Without eyeshadow primer, my eye makeup is toast!

There are so many primers on the market. My favourite is:

Face: Smashbox Photofinish Foundation Primer

Your face feels so good after a thin layer of primer. I have even tried just putting primer on my face without additional foundation and/or product. You get a more polished look. Primer can be your best friend particularly when it comes to hot & humid conditions (i.e. the upcoming summer season).

Eyes: Urban Decay Eyeshadow Primer Potion

Thank goodness for this little tube of miracle! 🙂 Without this eyeshadow primer, I would never be able to wear eye makeup (eyeshadow and eyeliner included). My eyelids are so oily!!!

Food For Thought: Do you need to consider including a primer in your daily skin routine to enhance the adherence of cosmetic products?
Did You Know A High Protein Low Carbohydrate Bread Exists on the Market?

May 29, 2019

Many individuals will be confused by the title of this blog post as most individuals do not associate high protein and low carbohydrate as words to describe bread. It is possible! Did you know that Dimpflmeier has a CarbSmart option on the market?

As a Registered Dietitian and Certified Diabetes Educator, I believe bread can be a part of a healthy diet. Bread is a source of carbohydrate. Carbohydrate is a vital energy source for our body and brain. Without carbohydrates, we would not be very happy individuals. 😉 Carbohydrate can be broken down into 3 components- starch, fibre and sugar. Of the three components, fibre is the one component that cannot be absorbed or digested by our body. As a general rule of the thumb, if something has more fibre, the better it is for you. 🙂

When it comes to bread, every standard slice of bread should be equal to 15 grams of carbohydrate. When reading the label when considering a bread choice, it is important to look at the total carbohydrate amount per listed serving size. Besides total carbohydrate content as per listed serving size, you should also pay attention to the fibre content. Any product which has 2 grams of fibre or more per serving is considered a source of fibre. Because the average woman (aged 19-50 years old) should aim to have at least 25 grams of fibre/day and the average man (aged 19-50 years old) should aim to have at least 38 grams of fibre/day, I always recommend individuals to look for products that have at least 4 grams of fibre or more per serving.

As a Registered Dietitian, I typically do not discuss much about calorie content because I believe that if you have enough fibre intake during the day, your caloric intake will come down. Having said that, many individuals still need guidance towards portion control. A standard slice of bread should be equal to 80 kcals per slice. Many of the leading brands on the market have bigger portions in terms of bread slices. Here in Toronto, Canada, for the general population, I believe Stonemill Bakery Breads is a good all around family friendly option. I particularly like the chia and supergrains option from this local Toronto brand. As of recent, I became a fan of the Country Harvest Fibre & Grains Chia bread and believe this bread can also be a family friendly option as well.

In order to have a balanced breakfast, there needs to be the presence of carbohydrate and a combination of fat and/or protein. Ideally, one should aim for 20 grams of protein at one meal. It is not hard for an individual to obtain this amount at lunch and dinner given that the person will eat ~75-100 grams of cooked meat and/or seafood but at breakfast, protein intake can be a problem. Think about how you might eat your toast in the morning. You may have a bit of peanut butter and/or other nut/seed butter alternatives; however, the nut/seed butter will not offer you very much protein. You may have an egg on the side; however, the egg provides only 6-7 grams of protein. By having an egg and some nut and/or seed butter on your toast, you are close to your 20 gram protein goal but this may mean that you will need to only eat one slice of toast vs. two slices of toast. Are you starting to see how nutrition is very individualized and what someone can/cannot eat really depends on the big picture.

Dimpflmeier CarbSmart or Power Slice bread can be of assistance to an individual who considers himself/herself a breadaholic and really is looking for an option to curb his/her appetite.

As pea protein is added to the product, this is how CarbSmart bread can have 15 grams of protein per slice. This bread only has 1 gram of carbohydrate but does contain 110 kcals. Although the appearance of the slice is very thin, don’t be fooled. It is very filling and very dense. With a little nut/seed butter and/or a slice of cheese on top of this slice of bread, you will have a very nutrient dense breakfast but at a very low caloric level.

The downside to this product is the price point. It will cost you $9.19 for a loaf which contains 9 slices; however, for the individuals who are breadaholics, this may be a very effective way in cutting down bread intake and/or to incorporate mindful eating practices.

If you are curious about this bread, it gives you a great excuse to check out the Dimplfmeier Factory in Etobicoke. The Dimplfmeier brings back great childhood memories as my father worked in the west end of Toronto. When my sister and I would go visit him, he would often bring us to the Dimpflmeier Factory. All I have to say is yummy goodness awaits you. 😉

Food For Thought: Dimpflmeier CarbSmart and/or Power Slice Bread is a great option for someone who is very calorie conscious but also is looking to pack in nutrition in every bite. Are you willing to try or are you going to try to look at your eating habits from an overall perspective and see how you can make tweaks and/or adjustments to increase protein intake?
Have you Had Chimichurri Sauce?

May 26, 2019
As warmer weather is upon us, we all are getting excited for grilling season. Have you heard of chimichurri sauce before? This sauce pairs very well with grilled meats but it is also a very versatile sauce and can go with many other foods as well. Chimichurri sauce is the Argentine answer to Italian Pesto.

Skin health depends on an antioxidant rich diet. What’s not to love about chimichurri sauce as herbs are packed with antioxidants. It’s the perfect sauce to make if you have an herb garden at home and you’ve had a very good harvest this year. 🙂

Chimichurri Sauce (Yields 1 cup)

½ bunch parsley- washed & trimmed

½ bunch cilantro- washed & trimmed

3 sprigs oregano- washed, leaves picked

3 cloves garlic- whole

1 small jalapeno pepper- washed & seeds removed OR hot red chili flakes to taste (optional)

2 Tbsp red wine vinegar

½ c extra virgin olive oil

Salt and fresh ground black pepper to taste

Directions:
1. In a food processor, combine all ingredients (parsley, cilantro, oregano, garlic, jalapeno and/or hot red chili flakes).
2. Add olive oil as you blend blend until smooth; make sure there are little chunks left so that the sauce has a bit of texture.
3. Season with salt & pepper
Food For Thought: I decided to make sweet potato chimichurri toast. How are you going to use chimichurri sauce?
Have You Seen the New Country Harvest Fibre & Grains Bread?

May 22, 2019

I am often surprised at how often my clients believe that bread cannot be part of a healthy diet. Truth: I have never been a huge fan of Country Harvest or Dempsters Bread. I’ve always been a huge fan of Stonewall Bakery bread and have always recommended this type of bread to clients.

I was very pleasantly surprised to see the new Fibre & Grains Bread by Country Harvest on the shelf. I was shocked to find that one slice of bread is 80 calories but contains 7 grams of fibre each. The boost in fibre is a result of adding inulin but that’s not a bad thing. The size of each slice of bread has shrunk but I don’t think this is a bad thing either as each standard piece of bread should be ~70 calories. Some of the old Country Harvest bread ranged between 100-130 calories/slice. Often times, I would often recommend clients to only have one slice of Country Harvest bread as they typically tend to be larger slices of bread.

I decided to give this bread a try and I definitely give this two thumbs up. I still believe the ingredient list on Stonemill Bakery bread is cleaner; however, some of my clients find the Stonemill Bakery bread not as budget friendly especially if they have 3-4 kids in the house (i.e. more boys than girls). Teenage boys can clear out a well stocked fridge in no time!

Food For Thought: If you are in search of a healthier but budget friendly bread option, why don’t you give the new Grains and Fibre Bread from Country Harvest a try?
Breakfast of Champions for the Long Weekend

May 15, 2019

How excited is everyone as the long weekend nears? With the recent amount of precipitation we have gotten, I know many individuals whose cottage is affected. If you are planning to head up to your cottage and/or a cottage this weekend, make these pancakes. They are protein packed, delicious and simple to make.

I find many individuals have a love hate relationship with cottage cheese. I must admit, I am not a cottage cheese lover but when hidden in these pancakes, I become an instant cottage cheese lover. Try this recipe out and let me know what you think. 🙂

OATMEAL BANANA COTTAGE CHEESE PANCAKE (Makes 3-4 servings)

Ingredients

1/2 cup old-fashioned rolled oats

1/2 medium banana

1 teaspoon baking powder

1/2 teaspoon cinnamon

1 egg

1/4 cup 2% cottage cheese

1-2 tablespoons unsweetened vanilla almond milk

Optional add-ins:

Fresh berries, chocolate chips, peanut butter

Instructions

Place all ingredients in a blender and blend until completely smooth, about 30 seconds.

Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter.

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Food For Thought: What is your favourite breakfast to have when you are at the cottage?
Last Minute Mother’s Day Delicious Dessert Idea

May 14, 2019
Still scrambling to think of a nice and delicious dessert to make mom on her special day? Think no more. Say hello to the Dark Chocolate Hemp Bark. Not only is it simple to make but it’s also nutritious and delicious for you! 🙂

Hemp seeds are a great source of protein as 3 tablespoons of these little seeds will provide you 10 grams of protein. Not only are they a great source of protein but they can also be a source of omega-3 fatty acids.

Fuss no more and go ahead and try this recipe out. It’s guaranteed to be a crowd favourite.

Dark Chocolate Hemp Bark (Makes 12 servings)

Ingredients:
- 300g Dark chocolate (70% or darker), chopped
- ½ tbsp. Course Himalayan sea salt
- ½ cup dried fruit of choice (dried blueberries, dried cherries, dried goji berries)
- ¼ cup Hemp Hearts
Directions:
1. Line tray with parchment paper and set aside.
2. Melt chocolate and spread evenly into parchment paper.
3. Sprinkle with sea salt, almonds, dried berries, Hemp Hearts, making sure bark is covered.
4. Use a small spoon to gently press down superfoods into your chocolate and refrigerate for 20 min until hardened.
Food For Thought: What have you planned for Mother’s Day?
Make a Delicious Maple Cake for Mom

May 8, 2019
Mother’s Day is coming up. What are your plans? Mother nature still can’t make up her mind; one day, it’s nice and the next, it’s a bit gloomy. Nonetheless, maple syrup season wrapped up not too long ago here in Canada. When individuals think what food items represent Canada, the answers typically include maple syrup or ice wine.

If you plan to make a special meal for mom this coming Sunday, why not include this delicious dessert? I like it best when it is served warm but my husband likes it slightly chilled so play around with this recipe and see how you like it best. 🙂

Maple Cake (Serves 16)

Cake:

1.5 c all purpose flour

2 tsp baking powder

1/4 tsp salt

1/2 unsalted butter, melted

1/2 c coconut sugar

2 large eggs

3/4 c 1% milk

1 tsp vanilla extract

Sauce:

3/4 c maple syrup

1/4 c freshly squeezed lemon juice

zest of a whole lemon

2 c 35% whipping cream

Topping:

1 c 35% whipping cream

1 Tbsp coconut sugar

1 tsp Tahitian Vanilla Extract

Fresh berries

Instructions:
1. Preheat oven at 400oF. Line a 9″ x 9″ cake pan with parchment paper. If you don’t have parchment paper, grease the pan well with either oil OR butter.
2. In a saucepan, bring maple syrup, lemon juice, and whipping cream to boil and reserve sauce. Add lemon zest at the very end. Let sauce sit.
3. In a bowl, sift flour, baking powder and salt.
4. In another bowl, combine butter (melted) and sugar. Add eggs into mixture and mix until smooth. Add in milk and vanilla extract.
5. Stir in dry ingredients into the wet ingredients.
6. Pour cake batter into the bottom of the cake pan. Pour sauce over top of the cake.
7. Bake for 40-45 minutes. The cake is ready when the toothpick comes out of the cake clean.
8. Meanwhile, prepare the whipped cream (35% whipped cream + sugar + vanilla extract). Whip until soft peaks appear.
9. Wash fresh berries.
10. Serve warm (but like I mentioned above, my husband likes this cake cold too. :)) **
**I have suggested to cut the cake into 16 pieces but I know many individuals can have at least 2 squares per sitting.

Food For Thought: How do you use maple syrup? Besides the traditional pancakes and maple syrup combination, are there any unique ways you like to have your maple syrup?

I hope you like this dessert because this recipe has become a family favourite among my nieces and nephews.
Did You Get Your Dose of Lycopene Yet Today?

May 4, 2019

You’ve probably heard of the saying where you need to eat a dark green leafy vegetable and an orange vegetable everyday. Have you considered eating a daily dose of red vegetables and/or fruits?

What is so special about red vegetables and/or fruit?

Have you heard of lycopene? Lycopene is the carotenoid which primarily is responsible for giving vegetables and/or fruits the red colour. Although there are many fruits and/or vegetables rich in lycopene such as watermelon, mangoes, guava, sweet red peppers, grapefruit, I am going to focus on tomatoes today.

Tomatoes contain a combination of Vitamin C, lycopene and lutein which are all antioxidants known to protect the skin from sun damage and from wrinkles.

How Should I Eat My Tomato? Cooked or Raw?

Cooking the tomato will significantly increase the lycopene content; however, you will lose a little bit of the vitamin C content so the answer would be: it depends on your situation.

If you are eating for skin health purposes, focus on sundried tomatoes and/or tomato sauce for the extra lycopene.

Don’t feel guilty about your pasta meal. Remember that 1 cup cooked pasta is like eating 2 pieces of bread in terms of carbohydrate content; therefore, use spaghetti squash and/or shirtataki noodles to bulk up the volume. Don’t like spaghetti squash and/or shirataki noodles? Try zoodles (noodles made from zucchini as a substitute). San Marzano tomatoes make THE BEST pasta sauce ever!!!!

Tired of your typical sandwich and/or salad combinations? Add one or two slices of sundried tomatoes or that extra burst of flavour. Perhaps the sundried tomatoes will make meal time exciting again! 😉

If you are eating tomatoes to increase your vegetable intake or your vitamin C intake, eating tomatoes in the raw form is good. A lot of individuals like the convenience of cherry tomatoes and/or grape tomatoes but some individuals have told me they don’t like the taste of cherry tomatoes and/or grape tomatoes. I am a lover of all types of tomatoes but in case you need some convincing to become a cherry and/or grape tomato lover, have you seen these two varieties?

My mother in law is one individual who has a strong dislike for cherry tomatoes. After I introduced her to the Axiany tomatoes, she can’t say she doesn’t like cherry tomatoes anymore! 🙂 I recently discovered the sugar bombs in the grocery store and I have to say, I am hooked!!!

Looking for a quick snack to pack for work? Make mini caprese salad skewers using toothpicks. Purchase some cherry tomatoes, mini bocconcini cheese balls, basil leaves and a balsamic glaze. String a cherry tomato, bocconcini cheese ball and basil leaf together. Drizzle some balsamic glaze over and voila! You have a very colourful and inviting snack. 🙂

Food For Thought: Tomatoes are such a versatile fruit. What is your favourite way to enjoy tomatoes? I hope become inspired to have a little dose of lycopene everyday! 🙂
Get Your Pasta Fix On with Guilt Free Noodles

April 30, 2019
Hello May 1st. I know we are wondering where spring is but while mother nature tries to make up her decision as to when she’d like the rain to stop, here’s how we can stay warm. One of my favourite things to have is noodle soup. When it comes to noodles, many individuals (including myself) can overindulge. Did you know that 1 c cooked noodles is the equal to eating 2 slices of bread? Many individuals will arguably say that 1 c cooked noodles will not keep them full. Is there such a thing as guilt free, delicious noodles? YES!

Say hello to Shirataki Noodles aka Konjac noodles. You can use these noodles to bulk up the volume of your noodles.

The konjac plant is mostly grown in Japan, Taiwan, Korea, China and other parts of Southeast Asia.

Why I like these noodles:
1. Easy to make
2. Because they are relatively flavourless to begin with, you can layer on your own flavour.
3. I love noodles in soup; therefore, this is a good way to control carbohyrate content. After all, 1 c cooked noodles is 30 grams of carbohydrate (equal to 2 standard pieces of bread). It’s not hard to go over that amount!
Where Can You Find These Noodles?
1. Asian Grocery Stores: T & T or Galleria
2. Major Grocery Retailers throughout GTA (in this setting, it would generally be found in the health food section)
Green Goddess Shirataki Noodle Soup

Yield: Serves 2

Ingredients:
- 2 (8 oz.) pkgs Shirataki Spaghetti noodles, drained and rinsed
- 1 pkg Extra Firm Tofu
- 1 Tbsp grapeseed oil
- 1 box (900mL) No salt added chicken broth
- ½ c green onion, chopped
- 1/2 c chopped basil
- 1 cup mung bean sprouts
- ½ bag baby bok choy
- 1 tsp ginger, crushed
- 1 Tbsp garlic, minced
- 1 tsp sesame oil (to finish the product)
- 1 tsp soy sauce (optional)
- 2 Tbsp lime juice
  lime wedges
- To taste salt & pepper
Directions:
1. Chop the extra firm tofu into cubes.
2. Prepare the other condiments (E.g. basil, green onion, garlic, ginger). The mung bean sprouts may need to be cleaned (aka the bottoms need to be removed).
3. In a large pan, heat grapeseed oil
4. Add ginger & garlic to the pan. Throw bok choy in.
5. When bok choy has wilted down a bit, throw in extra firm tofu. Add salt & pepper to taste). Add more garlic and/or ginger if desired.
6. In a separate large pot, bring “No Salt Added Chicken Broth” to boil. Add mung beans and Tofu Shirataki noodles to the pot. Simmer for 5 minutes.
7. Divide the noodles into 2 portions (with broth). Divide the bok choy & tofu mixture among the two portions.
8. Garnish with green onion and basil as well as lime wedges so that lime juice can be added to the broth to add flavour.
9. Finish with sesame oil and soy sauce if desired (not necessary).
Food For Thought: There are many brand names in which shirataki noodles are now sold under. Give one of these brands a try! 🙂 It could be a game changer for you. Shirtaki noodles are truly a guilt free eat.
What’s On Your Reading List?

April 28, 2019
I know Sundays are usually for Skincare Sunday but like I’ve said before, skin is a reflection of what’s going on inside your body as much as what goes on outside your body. As much you have to nourish your body physically, you also have to make sure your mind is mentally stimulated.

How do you keep your mind stimulated? Aside from challenging yourself each and every day at work, how do you stimulate your brain?

My husband once told me that individuals in high level positions (i.e. CEOs) read one book a week. Recently, I met an individual in an executive position and she stated that in a year, she finishes 50 books. During high school and undergraduate studies, I’ve always had a mentor who has been able to give me invaluable advice. As I began my career, I switched into being the mentor role and have loved being able to be the one to give advice to others and see how the advice has positively impacted his/her life. No matter what stage of life one is in, I believe you could always benefit from having a mentor.

TRUTH: I lack having a mentor in life right now. Parents can offer advice; however, it’s not the same type of advice as you would receive from a mentor. As I physically lack a mentor figure in my life right now, why not turn to books? There are so many great books on a variety of topics now; I’m sure there’s great advice in there. Growing up, I have always been an avid reader. I remember over one summer when I was younger, I won the prize at the local library for having read the most amount of books. I don’t know what has stopped me from reading but I must pick it up again. I do want to make it a stretch goal to read a book a week for the rest of the year.

Let me know what’s on your reading list.

Recently, books I have read include:
1. WEconomy by: Carl Kielburger, Holly Branson and Marc Kielburger
I believe the WEconomy is very millennial in terms of mindset. As a millennial, I have chosen a career in which it can be both meaningful but also purposeful. At my current stage in life, I’m trying to figure out what is next for me in terms of career. I want to be able to take it to the next level but am unsure of how to go about.

2. Alias Grace by Margaret Atwood

I’ve always been a fan of the work of Margaret Atwood so it was nice to dive back into one of her novels. 🙂

3. Educated by Tara Westover

I’ve heard from multiple individuals how amazing this book is. It really is amazing to read about someone’s real life experience about coming from a very religious Mormon family and a background of no formal education but be able to achieve so much both in the academic world and in her personal life despite multiple challenges. Reading about the struggles of the author really put a new perspective on my own issues in life. What’s really important? 😉

The Book I am Currently Reading:
1. A House in the Sky by Amanda Lindhout
I was very lucky to be able to hear Amanda Lindhout speak at a conference recently. What came through the talk is the importance of being resilient and how to learn to deal with situations. The big question is: Is life happening to you or is life happening for you?

On my To Read List:
1. Becoming by Michelle Obama
Have you read her book? Give me your thoughts! 🙂

Food For Thought: As a way to stimulate your mind, does reading come to mind? How often are you reading? Is your mind nourished properly to help better skin health?

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Food For Thought: Do you need to consider including a primer in your daily skin routine to enhance the adherence of cosmetic products?

Food For Thought: I decided to make sweet potato chimichurri toast. How are you going to use chimichurri sauce?

Food For Thought: If you are in search of a healthier but budget friendly bread option, why don’t you give the new Grains and Fibre Bread from Country Harvest a try?

OATMEAL BANANA COTTAGE CHEESE PANCAKE (Makes 3-4 servings)

Food For Thought: What is your favourite breakfast to have when you are at the cottage?

Food For Thought: What have you planned for Mother’s Day?

Food For Thought: How do you use maple syrup? Besides the traditional pancakes and maple syrup combination, are there any unique ways you like to have your maple syrup?

Food For Thought: Tomatoes are such a versatile fruit. What is your favourite way to enjoy tomatoes? I hope become inspired to have a little dose of lycopene everyday! 🙂

Food For Thought: There are many brand names in which shirataki noodles are now sold under. Give one of these brands a try! 🙂 It could be a game changer for you. Shirtaki noodles are truly a guilt free eat.

Food For Thought: As a way to stimulate your mind, does reading come to mind? How often are you reading? Is your mind nourished properly to help better skin health?