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Mira's Blog

Acid Reflux

Acid reflux is very common and increases with stress , pregnancy & some medications
Lifestyle & food choices affect the severity and frequency of symptoms.
Swipe left to find out what will help you feel better.
Keep in mind that it is very personal, so try to avoid anything you do or eat that makes your symptoms worse.

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Pesto Sauce

I love pesto sauce but Parmesan not so much… So I have tried several vegan recipes and I found my favorite 😋
It happens to be healthy & nutritious 😉
I calculated the nutrients in a serving of 1/2 cup of sauce: it contains 250 calories, 14g proteins, 10g of carbs, 19g of fat of which 16g are unsaturated fats (good fats).
The recipe below yields 1 cup of sauce and is good for 2 meals 🍽️
In a food processor, blend:
– 100g fresh basil (large stems removed)
– 3 Tbsp pine nuts
– 2 Tbsp lemon juice
– 3 Tbsp nutritional yeast (if you like cheesy texture, you can add 1 more tbsp)
– Salt & pepper to taste (you can also add 2-3 garlic cloves)
Then, you add 1 tbsp at a time:
– 2.5 Tbsp extra virgin olive oil
– 4-6 Tbsp water (depending on the texture you like)
It takes max 10 minutes to prepare! Hope you will like it 😁

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Orthorexia is the unhealthy obsession of eating healthy.

It is an eating disorder that is characterized by the need to eat “clean” and “pure” foods to the point that the individual becomes obsessed with this way of life.
Slide left to see some signs & symptoms.
If you experience some of the ones listed above or know someone struggling, please reach out, I am here to help.





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Diet – Binge Cycle

This cycle is a vicious circle people usually get caught in after repeated attempts at dieting.
Fad diets will push you to restrict your food intake or remove food groups. They might help you lose weight at first because it is different from what you are used to doing, but soon enough, you feel deprived, frustrated and you will eventually “cheat” and overeat.
This will make you feel guilty and affect your self-esteem. However, you should know that overeating is the body’s natural response to starvation to protect itself, it is not a lack of willpower that makes you eat.
Unfortunately, you will also be developing an unhealthy relationship with food.
Here’s what you need to:
– make peace with food
– respect your body
– deal with negative emotions without using food
– most importantly, have a balanced lifestyle.
If you feel that you are stuck in this cycle, I am here to help 🙂

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Healthy & easy starter: cauliflower with lemon tahini sauce !

Instructions:
– preheat the oven at 200 degrees C
– put the cauliflower on a baking sheet (you can slice it if you prefer)
– drizzle with 2-3 tbsp of oil using a basting brush to spread it all over
– add salt & pepper to taste and garlic powder (optional)
– roast for 40-50 minutes
If the cauliflower is golden brown but not soft enough, you can cover it with aluminium foil until it becomes soft
– while waiting, prepare the lemon tahini dressing: mix 1 lemon, juiced + 1/3 cup tahini + pinch of salt + 1 clove garlic + water to thin (3-6 tbsp depending on the texture you like)
– Finally drizzle the dressing on the roasted cauliflower and serve

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Cooking with kids has many benefits 😋

Today my 3 year old niece and I prepared healthy homemade granolas with all the ingredients she likes 😋 Cooking with kids has many benefits including:
– strenghtening family bonding
– promoting healthy eating
– increasing focus & attention
– developing an adventurous palate
– exploring senses & various textures
– boosting self confidence

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Homemade Cake 😋

Warm and comforting homemade cake in this stormy weather 😋
Thank you @kitchenrule for this easy & delicious recipe!

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Online and in person?

With the pandemic, many health professionals have been doing more online consultations.
Personally, I am offering both (online and in person).
I would really like to know what you prefer. Do YOU feel that you are getting the same care online and in person?
If not, what do you think is missing in order to feel that you are getting the best care possible?
I’d love to hear from you 😊

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