Better-Than-Botox Sour Mango Collagen Gummies - Rebelle Nutrition

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YOU GUYS.

If you’ve been following along on my instagram stories, you know that living inside a 120 sq ft. “hut” has it’s culinary challenges. 

Don’t get my wrong, I love the minimalist maui life, but sometimes a girl just wants to bake something, ya know?

Well, don’t get too excited, since baking anything is completely off the table for now (#nooven). And I have to get pretty creative if I do want to make anything from scratch, other than throwing a bunch of ingredients in a bowl and calling it a meal. 

But I did it!!!! I crafted these incredibly simple-yet-delicious, all-you-need-is-a-blender-and-a-microwave, sour mango gelatin gummies. 

Anything too complicated would be TOATS off brand, am I right? 😉

Not to mention, these sour mango gelatin gummies are chock full of vitamin C and pasture-raised, 100% grass fed gelatin; two of the most important nutrients to help rebuild and repair collagen production in our skin (hence the name, better than botox). PLUS - this version is free of added sugar (another culprit for skin related issues like acne, and collagen breakdown).

As you are probably well aware, collagen production starts to decrease after the age of 25, which is why eating collagen-boosting foods containing things like gelatin and vitamin C are so important if we want to keep our skin looking youthful and acne-free

Grab my free e-book about healing acne naturally here!

Bone broth is another great option for a collagen-building superfood, but if you’re like me and limited on kitchen appliances (and semi-lazy), this might not be an option for you. 

This is why I recommend vital proteins collagen peptides and use them on a daily basis myself, as part of my skin-healing, gut-healing and beautiful hair - growing regimen (ok so i'm a little vain).  

Learn more about the benefits of collagen protein here!

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Here’s the recipe:

Better-Than-Botox Sour Mango Collagen Gummies

  • 1 cup water (could also sub 100% fruit juice or kombucha)
  • 1 cup organic frozen mango
  • Juice of 2 lemons
  • 4 scoops vital proteins gelatin
  • 1 dropper full of stevia (only use 100% pure stevia extract)

Directions:

Place water and mango chunks in a microwave safe dish, microwave until mango is thawed and water is hot but not boiling. 

Pour mixture into Vitamix or food processor. Add stevia. Blend until completely mixed.

Add 4 scoops of vital proteins gelatin and re-blend on low until completely mixed in. 

Quickly pour mixture into a glass dish or baking mold.

Refrigerate for 3 hours - enjoy!

If you try this recipe, let me know on Instagram! Tag me @rebellenutrition and use the hashtag #betterthanbotoxgummies !

XO,

Amie

Love Your Skin Salad (+ a recipe!)

Today's blog post features a guest recipe from fellow Nutritional Therapy Practitioner and real foodie, Jean Choi of What Great Grandma Ate

Hello, Rebelle Nutrition readers! It’s so nice to meet you all, and I couldn’t be more excited to talk about my favorite topics: skin care and nutrition.

A long, long time ago, back when I had zero interest in how the food we eat affects our health, I was going through various issues that I chose to ignore, like bloating, indigestion, and cramps, as well as dry skin and acne. Little did I know that the processed junk, bread, alcohol, and sugar I was eating were the cause to all those problems! It didn’t help that I was using standard drug store makeup and skincare products that contained toxins and hormone disruptors, creating even more inflammation in my body.

Fast forward to now, and with all my digestive and skin issues gone, I finally realize how much the food we eat impacts both our inner and outer health. I learned that gluten, dairy, and sugar were causing the discomfort I was feeling and the frustrating pimples that would pop up all the time on my face and back.

Our skin health reflects our inner health, and the quicker we realize this and take appropriate steps to nourish our bodies with healthy, whole foods; the faster our skin will respond and improve. By switching to quality meats, vegetables, and non-toxic skin care products, I started seeing drastic improvements in my health and skin.

Today, to give a snippet of what I like to eat for my skin health, I want to share with you a simple and delicious recipe that I like to call Love-Your-Skin Salad, because it contains all the ingredients to nourish you from inside out. Healthy food doesn’t have to be boring and this salad is proof of that! Let’s break down the amazing nutrient-dense ingredients and the benefits they provide for our skin:

Sweet potato. Chock full of vitamin C, sweet potatoes stimulate the production of collagen which help reduce wrinkles.

Chicken. Chicken contains a high amount selenium, which acts like an antioxidant in the body to protect against skin damage from the sun and environmental toxins.

Ghee, avocado oil, avocado, and extra virgin olive oil. We need healthy and nutritious fats like these in our diet to keep our skin moisturized and supple. It’s best to avoid hydrogenated and trans fats, which will further damage our health and skin, but healthy fats like these help to bring down the inflammation in our body. I think of them as a way to “eat your moisturizer!”

Kale. Dark leafy greens like kale are rich in vitamin C to reduce wrinkles, vitamin A to promote healthy cell growth, including in our skin, and vitamin K to improve skin tone!

Pumpkin seeds. Pumpkin seeds are extremely high in zinc, which plays an important role in protecting cell membranes, maintaining collagen, and promoting skin renewal!

Pomegranate seeds. A great source of vitamin C, pomegranate seeds help strengthen the skin and keep it looking youthful.

Garlic. Garlic is high in allicin, which is antifungal and antiaging. It also has skin smoothing benefits and increases antioxidant levels in the body!

Lemon juice. Another food packed with vitamin C and antioxidants! Lemon juice is also amazing for detoxification and improving circulation. I incorporate it in my water everyday!

 

Hope you enjoy this nourishing Love-Your-Skin salad. 

 

Ingredients:

½ sweet potato, cubed

4-5 oz boneless chicken breast or thigh

1 tbsp + 2 tsp ghee or avocado oil

2 cups chopped kale leaves, stems removed

1 garlic clove, minced

2 tsp balsamic vinegar

2 tbsps raw pumpkin seeds

¼ avocado, sliced thinly

2 tbsp pomegranate seeds

1 tbsp extra virgin olive oil

Juice of ¼ lemon

Salt and pepper, to taste

 

Directions:

Preheat oven to 400 degrees F.

Coat and massage the sweet potato cubes with 1 tsp of ghee or avocado oil.

Generously sprinkle the sweet potato and the chicken with salt and pepper. Place both on a baking sheet in a single layer and bake for 25 minutes, flipping them halfway through. Cut the chicken into thin slices once finished.

While the sweet potato and the chicken are baking, heat 1 tbsp of ghee or avocado oil in a skillet over medium heat.

Add kale, garlic, and balsamic vinegar, and saute until the kale leaves are dark green and soft.

Remove from skillet and transfer to a serving plate.

Heat 1 tsp of ghee or avocado oil in the same skillet. Add pumpkin seeds and cook for 5 minutes while stirring constantly, until puffed and golden.

Add toasted pumpkin seeds, sweet potato cubes, and chicken on top of the kale.

Top with avocado slices and pomegranate seeds, and drizzle everything with olive oil and lemon juice.

Serve warm.

Want more skin tips? 

 

Jean Choi is a Nutritional Therapy Practitioner, sugar detox coach, and the Owner and Founder of What Great Grandma Ate. She lives in the San Francisco Bay Area with her fiancé and 2 dogs. As a former sugar addict who found true health by switching to real, whole foods, she is a strong believer that the food you love should love you back! She loves cooking, photography, and traveling, and her biggest passion is to help others discover that healthy home cooking can be fun and easy. Follow her recipes and adventures on Instagram, Facebook, and Pinterest.

The 3 Biggest Myths About Eating Paleo

I don't know about you, but when I first started learning about Paleo, I thought there was NO possible way I could make it work for me. (Unsure what Paleo means? check out my last post here)

At the time, I was addicted to diet coke, eating Kashi-go lean cereal for most meals, and using Splenda to "cure" my sugar cravings. Eating real food seemed like a novel concept to me, and as much as I wanted to try it out and remove all of the fake crap from my diet, I was scared.

I had so many misconceptions about what eating Paleo meant, that it kept me from successfully improving my diet for years. If I would have been able to change my perfectionistic view, give myself some grace, and do a little research, I not only would have felt much more empowered in my decisions, but I would have realized that I was making it much more difficult than it needed to be.

Myth #1: Paleo means Whole-30ing for the rest of your life

Whole-30 is a month long eating plan that excludes dairy, grains, legumes, sugar, alcohol, and processed/artificial foods. Basically, a strict Paleo diet. Doing a Whole-30 can be an awesome way to re-set taste buds, discover food sensitivities, and improve energy. For all-or-nothing-ers like myself, 30 days is okay - but what if I could do this strict Paleo plan for 60 or 90 or 360 days?! Certainly that would give me perfect skin, hormones, and soaring energy...right? 

Unfortunately, having a perfectionistic and dogmatic view about any way of eating, including Paleo, is what sets us up for failure. It's also the reason why "diets" don't work long term.  Allowing yourself a treat that you love that has no negative consequences is the best way to stay satisfied, sane, and motivated to continue to nourish your body with nutrient dense foods.

Myth#2: If you're not cooking all of your own meals, you're doing it wrong

Bone broth, meal prep, homemade everything...these were the things I believed were non-negotiable if I wanted to eat Paleo. Look, if you do all of these things, I honestly think you are amazing! (Come cook for me?) But I personally have about 100 other things i'd rather be doing in a day than slaving away in the kitchen. Luckily, Paleo eating has become a lot more mainstream in the past few years and it is SUPER easy to get pre-prepped and nutrient dense snack options no matter where you live. Here are some of my favorite resources:

Epic Bars, Rx bars

My favorite chocolate

Bone broth

Thrive Market

Collagen peptides

 Coconut butter (my newest obsession)

Canned salmon

Costco has TONS of Paleo friendly options too, like:

Aidell's chicken sausage, grass-fed beef burgers, organic frozen fruit and veggies, Coconut oil, Love Beets, Hope Hummus (Not techincally "Paleo" but a great example of eating foods that work for you whether they are "Paleo" or not)

Obviously, these options require that you pay a little more for the convenience factor. So decide what works best for you! Do you have extra time to dedicate to planning and prepping? Or would you rather pay a few extra bucks so you can spend your weekends dancing, surfing, brunching, etc? 

Myth #3 Paleo is just another diet

I'm gonna be super honest...when I first started eating Paleo, I told myself it was because my health was declining, and I felt like shit. This was true, but at the time I was still very stuck in the "diet" mentality, and my hope was that Paleo would finally be the answer to my personal war with food. At first, I treated Paleo like it was "just another diet" (albeit a waaaaay healthier version of what I was previously eating) but I made sure I counted every calorie and didn't eat too much fat.

Despite treating it as "just another diet", some crazy shit started happening after only a few short months. My acid reflux went away, my bloating decreased, my hair stopped falling out, and my depression nearly vanished. I even put on some muscle that I had lost (yay for nutrients) and actually stopped obsessing about my body so much. (Improving mental health is one of the GREATEST benefits of a paleo diet, in my opinion) 

This is not to say that I didn't do a lot of work around mindset as well, but I do believe that being properly nourished was a key factor in my ability to do this. 

As I started to obsess less about food and my body, I also become much less perfectionistic around my "Paleo diet" and started incorporating things that, although banned by the Paleo police, worked well for me and my body. (I.e: hummus, legumes, rice, gluten-free treats and the occasional tequila shot ;))

I also stopped viewing food as "good" or "bad" and simply started viewing certain things as more nutrient dense, or less nutrient dense. Both are totally fine, and I know that days or even weeks worth of less nutrient dense foods will always leave me craving more nutrient dense options, because...#balance.

For these reasons, modifying a Paleo style of eating to fit YOUR needs is the farthest thing from "just another diet." This truly requires a mindset shift, especially for those people who have been on the dieting bandwagon for many years. 

Want more info on transitioning to a paleo-ish diet?

3 Reasons You're Still Tired AF + What To Do Now

I wish I had a time machine so that I could read this post to myself 5 years ago. My hope is that if you are feeling the effects of extreme fatigue, that this post will give you a starting point on which daily habits, organ systems, and mindset shifts needing to be addressed before you diagnose yourself thanks to Dr. Google. 

I'll just start by saying that it is NOT normal to feel exhausted, day after day, especially if you aren't doing anything to warrant the exhaustion (i.e training for a marathon, taking care of a newborn, etc). 

Here are a few symptoms that I see as big red flags that something needs to change, beyond the usual Paleo-fixes:

  • Difficulty waking up in the morning
  • Inability to function without lots of caffeine 
  • "Wired" feeling at night 
  • Digestive problems like diarrhea, constipation, or acid reflux
  • Intense sugar/salt cravings 
  • Unable to preform in workouts
  • Brain fog, forgetfulness
  • General malaise 

If this sounds like you, there are the few possible culprits behind why you might still be tired AF:

1. Your diet still sucks

Don't worry, i'm not going to tell you (again) to focus on nutrient dense foods and avoid anything processed (you can read about that here!). The first thing to look at if you are still feeling tired AF is not just the quality but the quantity of food in your diet.

Are you eating enough Carbs? Fat? Calories?  

Also, this may seem like a no-brainer, but if you are expending more energy than you are taking in (i.e lengthy gym sessions) and not giving yourself enough time to recover, this will quickly lead to fatigue and eventually, adrenal burnout. 

2. You aren't digesting your food

Your nutrition is on point and you aren't overly stressing out your body via exercise, work stress, or otherwise. The next thing to look at is the quality of your digestion. 

Do you reach for Tums after every meal? Do you only poop every other day? Do you have diarrhea multiple times per week? (newsflash: none of these things are normal!!!)

These are all signs that something has gone awry in your gut, whether that be low HCL, leaky gut, food sensitivities, or possible gut infection or imbalance of good gut bacteria. Here are a few of my favorite troubleshooting solutions:

Improve HCL/ enzyme production: Swedish bitters, Betaine HCL, apple cider vinegar or warm lemon water before meals

Determine food sensitivities: MRT testing, elimination diet

Balance gut bacteria: invest in a high quality probiotic, and be sure to rotate strains very 3 months or so

Repair leaky gut: L-glutamine, collagen peptides, bone broth, remove food triggers

3. You have adrenal fatigue

(We did a whole podcast on this topic - listen here)

Symptoms of adrenal fatigue include chronic fatigue, cravings for sugar/salt, difficulty waking in the morning and falling asleep at night, decreased sex drive, less enjoyment out of life, and many others. 

Your adrenal glands are two pea-shaped glands that sit atop the kidneys and are responsible for not only our bodies "fight or flight" reaction, but our output of important hormones like cortisol and adrenaline. Levels of cortisol should be highest in the morning, allowing us to wake up with ease and energy. By the end of the day, cortisol (should) be at its lowest, allowing for melatonin production to take over and for us to fall asleep easily. 

When the body has been under chronic stressors such as malnutrition, work stress, a divorce, too much caffeine, or even perceived stressors like finances; the adrenal glands respond by producing either too much or too little cortisol, at the wrong times (depending on the stage of adrenal fatigue). For example, this is why many people will have an extremely difficult time waking up in the morning, but then suddenly feel "wired" once 10PM hits. 

Sound like you? Here are a few things to try, once you've followed the steps from #1 and #2. 

  • Destress
  • Eliminate caffeine
  • Only do low stress workouts such as yoga or walking
  • Prioritize sleep
  • Put self-care first!!!
  • Make sure to get the adequate nutrients needed to support the adrenals - specifically vitamin C, B vitamins, Zinc, Magnesium and Essential Fatty Acids. 
  • Remember that you can supplement with these nutrients until you're blue in the face, but if the source of stress is not remedied, you're still going to be tired AF
  • Pinpoint and remove as many stressful stimuli as possible. 

Think you have adrenal fatigue?

Sign up for the FREE 5 Day Adrenal Fatigue Detox Challenge HERE!

 

Tell me in the comments:

Have you tried everything listed but you're still tired AF? (AF= As Fuck :) )

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