Recipe of the month

CHICKEN TIKKA SKEWERS WITH ITALIAN SALAD AND MINTED NEW POTATOES

Tasty and versatile family favourite recipe, which can be cooked either indoors or outdoors on the BBQ, depending on the great British Summer weather.

30 minutes Serves 4 – 6 people

  • 1 chicken breast per person, cubed
  • 200g natural or goat yoghurt
  • 2 tbsp lemon juice
  • 2 cloves crushed garlic
  • 2 tbsp Tikka Paste
  • 1 packet fresh coriander
  • 2 onions
  • 2 peppers
  • 8 – 12 wooden skewers
  • 750 g New Potatoes
  • Sprig fresh mint
  • Knob butter

METHOD:

  • In a bowl, combine the garlic, lemon juice, tikka paste and yoghurt. Sprinkle half the fresh coriander in as well. Mix to an even paste and add the chicken. Ensure it is thoroughly covered and leave to marinade for as long as possible (ideally 20 mins but 5 will do!)
  • Peel and chop the onion into quarters and set to one side. Then take the peppers and after removing the seeds, cut into approximatively 8 square pieces
  • Prepare the skewers by alternating the chicken with the peppers and onions, approx 4 pieces of chicken per skewer
  • To cook, place skewers under a medium hot grill for approx 10 -12 minutes turning continuously, or in the oven at 180 for 10 – 12 mins. Check the chicken in the centre of a skewer prior to serving with a knife to ensure it is cooked right through.
  • Alternatively place on a summer BBQ!
  • Sprinkle with remaining coriander and serve with Italian Salad and Minted new potatoes

Minted New Potatoes

  • Wash and slice potatoes in halves
  • Place in a steamer or boiling water to cook but ensure they maintain a firmness to retain the goodness and flavour
  • Remove to a bowl, add a knob of butter and stir through the mint. Season with ground black pepper
  • Serve immediately

HEALTH BENEFITS

Chicken

Chicken is the world’s primary source of animal protein and a healthy alternative to red meat. It is also available constantly throughout the year which helps it’s popularity.

Chicken is rated as an excellent source of protein, providing 67.6% of the daily value for protein in 4 ounces. Chicken also contains less fat than most meats, especially the breast which contains half the fat of a steak.

It is also a good source of vitamin B6, which in conjunction with niacin, is good for energy. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 72.0% of the daily value for niacin. It is also a valuable source of selenium – of fundamental importance to human health supporting antioxidant defence systems, and our immune function.

Smoothie of the month

BERRIES NICE ANTIOXIDANT SMOOTHIE (specially for children)

Spring is here and we are celebrating with this delicious and healthy smoothie, Yummy!

Berries have the lower count of sugar of all the fruit: high level of vitamins and minerals, high in antioxidant (help your body fight free radicals).

INGREDIENTS:

  • 100g frozen blueberries
  • 60g rolled oats
  • 1 pitted medjoul date
  • 150 ml almond milk (unsweetened)

Eczema and Your Skin by Dr. CAROLINE LONGMORE

Dermatitis is a general term for any type of inflammation of the skin. Types of dermatitis include atopic dermatitis, nummular dermatitis, seborrheic dermatitis, irritant contact dermatitis, and allergic contact dermatitis.

The distinction between the use of dermatitis and eczema to describe skin disorders can be confusing. Often, the terms are used interchangeably, although many people use the term eczema to refer specifically to atopic dermatitis.

The inflammation of the skin that accompanies dermatitis (eczema) produces scaling, flaking, thickening, weeping, crusting, colour changes, and itching.

Several underlying problems can lead to chronic eczema:

  • Hypochlorhydria (low level of hydrochloric acid in the stomach)
  • Leaky gut syndrome in which the intestines become porous and allow tiny particles of indigested food to enter the bloodstream, provoking allergic reactions
  • Candidiasis (an overgrowth of yeast in the system)
  • Food allergies
  • Weakness in the enzyme delta-6-desaturase (which convert essential fatty acid into anti-inflammatory prostaglandins
  • Stress

Many cases of dermatitis are simply the results of allergies. This type of condition is called allergic contact dermatitis. Skin inflammation maybe linked to contact with perfumes, cosmetic, rubber, medicated creams, ointments, latex, plants, etc…

Some people with dermatitis are sensitive to sunlight. Whatever the irritant, if the skin remains in constant contact with it, the dermatitis is likely to spread and become more severe.

Stress, chronic tension, can cause or exacerbate dermatitis.

Atopic dermatitis (AD, also known as atopic eczema or, (in children, infantile eczema) is a condition known to affect allergy-prone individuals.

It typically appears on the face, in the bends of the elbows, and behind the knees, and is very itchy.

In children, it usually appears in the first year of life, and almost always in the first five years (half of the infants who have this condition get better by the age of 18 months)

Triggers vary from person to person, but cold weather, hot weather, dry atmosphere, exposure to allergens, stress, infections such as cold.

If other family members have histories of hay fever, asthma, or atopic dermatitis, it is more likely that a child will be diagnosed with AD.

RECOMMENDATIONS

  • Add Brown rice and millet to your diet
  • Try a gluten free diet for 6 weeks.
  • Do a food allergy test
  • Avoid sugar, peanut, soy foods, fats, fried and process food
  • Minimise eggs, wheat, dairies products, strawberries, chocolate, white flour.
  • Incorporate into your diet all vegetables, fruit, rice, millet, buckwheat and quinoa, beans and lentils Fresh unprocessed, unsmoked meats and fish.
  • Minimise potatoes, tomatoes and sweet corn, oat, rye and barley,
  • Try to keep your house well humidified
  • Showers and baths deplete the skin of its natural oil, don’t use water too hot, bubbles bath or similar who can irritate the skin.
  • Don’t soak too long, if you have to use soap use a mild one
  • When you finish your bath or shower make sure you pat the excess water rather than rub dry. Apply plenty of hydrating lotion/cream to hold the moisture (Avoid any products with alcohol, synthetic fragrance or lanolin)
  • Massage skin with tea tree oil antiseptic cream into the skin after contact with water or irritants
  • Because eczema is a dry condition, you need to keep your skin moist

  

 To help you…..At Make Me Feel,

We offer individual advice, for skin problems, (nutrients/vitamins, and herbal medicine)

What is Diastasis recti by MAUD CIOFFI, physiotherapist

Maud is one of our consultants at Make Me Feel, specialising in physiotherapy. Physiotherapy helps to find out why you have trouble with any aspect of body movement.

Maud graduated in physiotherapy in 1998 in Paris. She ran a clinic in Paris for 10 years and she have been living and working in London for several years. Her specialties are women’s health physio, musculo-skeletal, post-operative rehabilitations, back pain, joint and muscles conditions, and bronchiolitis.

She has also completed postgraduate study to manage breast cancer related conditions including manual lymphatic drainage, shoulder exercises, and scar tissue work.

She speaks English and French. She is recognized by: WPA, Bupa international, and all international insurances. Maud gives consultations every Thursday from 2:00pm to 6:00pm.

Today Maud is talking about the diastasis recti, a problem that affect most commonly pregnant women.

THE DIASTASIS RECTI

What is a diastasis recti?

The diastasis recti refers to the separation of your vertical abdominal muscles, the rectus abdominis.

The space between the two muscles may vary from one person to another, and is usually around 2 cm wide. When the distance between these two muscles is beyond 2 ,5 cm, it is pathological. The diastasis can appear between the chest bone and the navel, around the navel, and in severe cases from the chest bone all the way down to the pubic bone.

How does this happen?

Diastasis recti can occur with new born babies, overweight people and men who are overdoing sit ups and similar abdominal exercises. But pregnant women are the most commonly affected.

The vertical connective tissue in between these 2 muscles, called the linea alba gets thinner and stretches during pregnancy. The rectus abdomini muscles become also thinner and longer. This is to allow some space for the baby as she grows in the tummy. Studies have shown that 100% of women have a diastasis at 35 weeks of pregnancy, and 33% at 12 months post-delivery. In most cases, this gap will reduce on its own with time. But, in some cases, the gap remains too wide (>2,5 cm). The linea alba can also rip in some areas during pregnancy, letting the small intestine pop through it : this is called an hernia.

What does contribute to diastasis recti?

  • Repeated heavy lifting during pregnancy and after childbirth
  • Multiple pregnancies, close pregnancies
  • Performing inappropriate abdominal exercises during pregnancy and after childbirth.

How do I know that I may have a diastasis?

During pregnancy:

  • your belly button is sticking out whereas you usually
  • have an innie.
  • stretch marks around your belly button
  • your tummy is doming

After pregnancy

  • Doming when performing head lifts
  • The linea alba is sagging,
  • You still look 6 months pregnant whereas you are 3 months post-natal.

How can you assess it at home?

See the number of fingers that you can insert in the muscles gap above the belly button, at the belly button level and below your belly button. It should not exceed two fingers.

How can you restrain the severity of a DRA?

During pregnancy

  • Avoid straining on your muscles : adopt “the roll on the side attitude” whenever you need to get up from the floor, or from a sitting position or from the bed.
  • Continue exercises that activate the transverse abdominal muscle.
  • Try to avoid any exercise that would increase pressure against your abdominal wall.
  • Taping
  • If you are in your second pregnancy and still have an important gap from a previous pregnancy, you could consider wearingan abdominal support from 21 weeks onwards:  this could help prevent widening the existing gap.

How can you recover or help get your muscles get back together quicker?

  • Wear an abdominal support from day 1: choose a soft one for the first weeks post-natal and change for a more compressive one after.
  • Start activating your pelvic floor muscle as well as yourtransverse abdominal from day 1
  • Avoid any movement that increases the intra-abdominal pressure such as carrying the pram up or down the stairs, carrying the car seat…
  • Don’t resume running and workout too early.
  • Don’t do any sit ups, plank, or crunches as that will contributeto widening your gap
  • It is very difficult to predict how big a diastasis will be as many factors can influence that. However, being aware of the above will help you minimise it.

Beauty and Wellbeing interviewed our resident micronutritionist, Dr Nara Nairi

 

Here is the full interview

Author: Marie-Laure de Clermont-Tonnerre

Dr. Nara Nairi has had quite the education; she first attended the Faculty of Medicine in Moscow (Russia), before going onto the Faculty of Biological and Pharmaceutical Sciences of Paris (France), and finally the Faculty of Medicine of Burgundy (France). At the latter, she was awarded a Postgraduate Diploma in Micronutrition. She started her clinic in London as the first graduated specialist in the UK.

In addition to running her practice, she has also begun development programs for healthcare professionals, giving lectures on micronutrition, and taken part in medical congresses and seminars, writing articles all the while.

We asked her to share more about the benefits of micronutrition.

What is micronutrition?

Micronutrition describes the regulated intake of micronutrients (e.g. vitamins, trace elements, fatty acids, probiotics, prebiotics) via a diverse and balanced diet. The micronutrition approach focuses on personalized prevention, but can also help fight pathogens.

With spring around the corner, what advice do you have for us to make up for the nutritional deficiencies we may have accumulated during the winter?

First of all, try to take advantage of the daylight as much as possible, and vary your diet by consuming the season’s fruits and vegetables, as they provide a natural source of vitamins and micronutrients. Do not hesitate to get tests done to pinpoint your dietary deficiencies, and then to find the best adapted solution for your needs.

How do you use micronutrition to prepare the skin for exposure to the sun?

Fifteen minutes of sun exposure per day is beneficial.

The sun is essential and helps us produce vitamin D, which plays an important role in supporting the immune system, boosting our mood, preventing cardiovascular diseases and even cancer.

Fifteen minutes of sun exposure per day is beneficial. However, in order to prevent and reduce the harmful effects of a prolonged exposure to the sun (variable for different types of skin), try antioxidants and plants like Polypodium Leucotomos.

Can you balance the intestinal flora via micronutrition?

Pharmacies and health food stores offer a lot of probiotics products and it’s hard to choose.

Go for the most natural ones. The effectiveness of probiotics depends on two factors: dosage and choice of bacterial strains. It’s true that it is sometimes hard to choose.

Make sure that the daily dosage has at least tens of billions of bacteria.

Try to investigate to see if there has been research published on a specific probiotic, and if the physiological benefits have been scientifically recognized. Make sure that the daily dosage has at least tens of billions of bacteria. Finally, I recommend keeping them at room temperature and lactose-free.

Before the summer, we all want to have a flat belly. Any secrets?

You can correct an imbalance in intestinal flora by taking probiotics and pursuing an adapted food diet.

Health starts in the gut. It is essential to take care of this organ by eating vegetables rich in prebiotic fibers (artichokes, asparagus, chicory root), and fermented food (kefir, miso, sauerkraut, Kombucha tea). You can correct an imbalance in intestinal flora by taking probiotics and pursuing an adapted food diet.

Micronutrition helps to establish a personalized dietary program with supplements that can help correct or prevent metabolic irregularities.

Can you lose weight easily via micronutrition?

Weight gain is often the result of an imbalance between intakes and energy used. This imbalance can result from excessive food intake, but it may also be due to genetics, hormonal disorders, or a medication’s side effects. Micronutrition helps to establish a personalized dietary program with supplements that can help correct or prevent metabolic irregularities.

Can micronutrition help women deal with premenopausal and menopausal symptoms?

Absolutely. Micronutrition can help reduce hot flashes, insomnia, mood swings, and also maintain the bone capital, which has a tendency to become fragile at this time. It protects the skin from dryness and prevents weight gain.

Can micronutrition provide a solution for acne and eczema?

The following supplements help to achieve healthy skin: borage oil to prevent skin dryness, zinc to boost the system, and vitamin C to fight free radicals.

It can be a good daily ally. Healthy skin is a sign of internal harmony. Once again, I must insist on how critical it is to maintain a good diet and healthy intestinal flora. The following supplements help achieve healthy skin: borage oil to prevent skin dryness, zinc to boost the system, and vitamin C to fight free radicals.

What are your favorite spring vegetables?

My favorites are fresh peas, asparagus, radishes, spinach, and rhubarb.

How can vegetarians avoid iron deficiency and protein deficiencies?

They should maintain a rich and varied diet that includes legumes (e.g. white beans, chickpeas), which provide proteins and iron. Another good source of iron is Spinach, boiled and served with sesame seeds, as a creamy soup mixed with other vegetables, or delivered raw in salads (even though cooked spinach is better for its absorbable iron content).

– See more at: http://beautyandwellbeing.com/well-being/interview-well-being/dr-nara-nairi-micronutritionist/#sthash.G2fd3frO.dpuf

Dr Nara Nairi is available for consultations at Make Me Feel on Monday mornings. To book please call 0208 675 1207 or email info@makemefeel.co.uk

Esthederm Paris products now available at Make Me Feel

Esthederm sun care products have been unanimously praised by women’s magazines in France. Behind their success is the conviction that all types of skin have a right to enjoy the sun.

To protect your skin’s original beauty, Esthederm have developed a water that’s designed for it: inspired by the water in your skin, cellular water optimises cell energy, helps to protect their youthfulness and enhances the effectiveness of all of the products.

Esthederm skin-friendly formulas respect the skin’s integrity, provide it with constant protection against ageing, optimise its cellular metabolism and strengthen its ability to adapt and improve its resistance to environmental stressors.

With Esthederm products your skin will learn day after day to adapt to the environment and resist the test of time.

DELICIOUS & HEALTHY FRENCH CREPE RECIPE!

CREPES

Prep Time: 5 min

Cook Time: 10 min

Total Time: 15 min

 

Ingredients:

  • 2 eggs or 1 tablespoon Ener-g egg replacer mixed with 4 tablespoons water
  • 3/4 cup almond milk
  • 1/2 cup water
  • 1 cup white whole wheat flour
  • 3 tablespoons applesauce

 

Instructions:

1. Combine all of the ingredients in a blender and pulse for 10 seconds until combined. Place the crepe batter in the refrigerator for 1 hour, or up to 48 hours.

2. Heat a small pan sprayed with cooking spray. Pour 1 ounce of batter into the pan and swirl to evenly spread. Cook for 30 seconds and carefully flip. Cook for another 10 seconds and remove. Lay the crepes out flat to cool. Repeated with the remaining batter. You can stack the crepes for storage once they have thoroughly cooled. Store in a zip lock bag in the fridge or freezer. Serve with any toppings your heart desires. Devour.

Nutrition:

Calories: 23 cal

Fat: 0 grams g

Essential Oils of the Month

We all know someone around us that is suffering from insomnia or poor sleep pattern. That doesn’t mean that there is nothing we can do. Actually that is the opposite, we have lots of way to help, remove and cure insomnia.

Whether it comes from a stress, anxiety, excitement, nervous exhaustion, depression or even a nutritional imbalance, it is very important to find the cause of this lack of sleep.

Is it a problem to fall asleep? Nightmares? Is it concerning a child? An adult? Each case is individual. This is why consulting a therapist is the best way to help you. Aromatherapy is very helpful to release symptom, and improve your sleep. Some oils will focus on detoxifying your liver, others will help release the tension while some can deepen your sleep. Oils can calm your anxiety and even stop a panic attack.

Among essential oils here are two interesting oils:

  • Vetivert (Vetiveria zizanoides): Nervous sedative, mental and Physical exhaustion. This oil is also strong for stiffness, rheumatism or post natal depression. It interacts with anxiety, Daydreamers, Insomnia. It is grounding to earth and stimulates to more vitality.
  • Sandalwood (Santalum album): Antidepressant, Immune stimulant. This is also a strong oil for dry cough or sore throat. It interacts with the feeling of isolation, quieting, helpful for grief, past ties, stress problems. It can be sedative or even aphrodisiac (depending of dose).

A synergy of 2 to 3 essential oils is the most beneficial way to help you with your insomnia.

Here is an example of Blend for a child with sleeping problem:

In 25ml of base oil (almond oil or St John Wort or Jojoba oil for example), add:

  • Vetivert1 drop
  • Neroli 3 drops
  • Bergamot 12 drops
  • Sandalwood8 drops

Mix well and apply locally on wrist or even on a teddy/ pillow. Before sleeping and in case of nightmare. Don’t forget to talk about a magic oil for a child. It always works!

Marie Lardy, certified aromatherapist.

Look Great on Zero Sleep

Dark circles, puffy eyes:  according to a study conducted by the British Medical Journal, when people don’t get enough sleep, they are seen as less attractive and less healthy by others. Here are our 5 favourite products available at Make Me Feel, that will help you fake your way to flawless, no matter how little sleep you got last night.

FILORGA SLEEP-RECOVER ANTI-FATIGUE NIGHT BALM

Filorga SLEEP-RECOVER Anti-Fatigue Night Balm, is a compensating skin care which regenerates the skin and fights against signs of fatigue. This luxurious night care deeply regenerates and firmers the skin thanks to its formula containing:  an active ingredient derived from the silk tea, combined with a horse chestnut extract with decongestant properties, it works to reduce under-eye shadows, puffiness and the appearance of tired, drawn features. Immediately after waking, signs of fatigue are diminished, facial features drained of excess water and retightened, the skin is fresh and well-rested!

How to use?  Apply in the evening to a perfectly clean face. Massage to work into skin.

NUXE CREME PRODIGIEUSE ANTI-FATIGUE MOISTURIZING EYE CREAM

This moisturising, re-energising skincare product for the eye contour has a double action: anti-ageing and anti-puffiness. It is light and non-greasy, suitable for sensitive eyes and contact lens wearers. NUXE Contour Des Yeux Prodigieux Anti-Fatigue Moisturizing Eye Cream provides a significant improvement in the appearance of puffiness and reduces dark circles. The eye contour is smoothed, it is unclogged and signs of stress and fatigue have disappeared. Your eye contour is revived and appears younger.

How to use? Apply morning and/or evening on perfectly cleansed eye contour. Massage in the product with light movements, from the sides of the nose to the temples.

REN FLASH RINSE 1 MINUTE FACIAL

Smooth and brighten your skin with REN Flash Rinse 1 Minute Facial (75ml). The transforming treatment instantly revitalises and rejuvenates the skin so you can boast a radiant and glowing complexion. The 1 minute facial has been formulated with potent water-activated vitamin C that works to leave skin firm, toned and smoothed.

How to use?  Apply generously to face and neck, add a small amount of warm water with your fingertips and briefly massage to activate. Leave on for one minute then rinse!

 

 

INNOXA BLUE DROPS

Innoxa Blue Drops support the eyes relaxation. These drops give radiance to the eyes , they are rich in natural plant extracts thatprovides a soothing & stimulating effect.  It gives a sparkle to your eyes while allowing them to relax & rest.  Ideal for contact lens users, free of parabens and phenoxyethanol.

How to use? Open the eye well by raising the eyelid. Apply two or three blue drops in the inner corner of the eye. Repeat it several times a day if necessary.

 

 

CIATE LIQUID VELVET LIPSTICK

Do a strong red lip: Whether poppy-red or rich, deep red, the color just makes most people look pretty, pulled-together, and brighter-in-the-face in general. Enhance your pout with Ciaté London’s Liquid Velvet Lipstick, a moisturising, matt lipstick enriched with intensely conditioning, hyaluronic acid.

 

 

 

 

 

You can pick up any of these products at our Make Me Feel shop in Abbeville Road, Clapham, or if you would like to have them delivered to your door please send an email to info@makemefeel.co.uk with “Order” in the subject line, along with your name and contact details, and we’ll send over an order form.

Smoothie of the Month

GREEN SMOOTHIE

This green smoothie contains nutrients that will help you relax your body and  induce the processes of sleep to fight insomnia.

The potential benefits: improve the quality of your sleep, and also reduce digestive problems, stress and high blood pressure.

 

INGREDIENTS

  • 1 cucumber
  • 1 piece of ginger
  • Juice of 1 lemon
  • 1 green apple with skin
  • 9 asparagus
  • 2 sprigs of celery

 

METHOD

  1. Put your asparagus in cold water for about an hour.
  2. Cut the cucumber, lemon and apple into pieces.
  3. Add the pieces of fruit, celery and ginger to a blender and put the asparagus with their water.
  4. Mix well, and drink this smoothie every day, just after lunch.