Baked Diet Nems


For the Nems:

  • 3 chicken breast
  • 200 g cooked roasted shrimp
  • Mint chiselled
  • 200g of fresh soybean shoots
  • 1 yellow pepper
  • 2 carrots
  • 1 tbsp soy sauce
  • Colza oil
  • lemon juice
  • Fresh ginger
  • 10 leaves of rice

For the sauce Nems:

  • 2 tbsp Nuoc Mam Sauce
  • 8 cs of water
  • 1 tablespoon sugar
  • 1 tsp garlic
  • 1/2 tsp hot pepper


Step 1: Brown the 3 chicken breasts in a non-stick frying pan.
Wash and peel the pepper, and the carrots into mini sticks.

Step 2: In a salad bowl, combine soybean shoots, shrimp, chopped mint, peppers and carrots, add chilled chicken breasts and cut into strips. Drizzle with 1 tbsp soy sauce, 1 tbsp rapeseed oil, 1 drizzle of lemon juice, and add finely chopped fresh ginger (equivalent to 3 cc).

Step 3: Set the oven to preheat to 200 ° C.
In a dish filled with lukewarm water, make the rice leaves soften (1 at a time). Remove it gently, put it briefly on a cloth to absorb the surplus water, and place on a work surface or a plate to fill it.

Step 4: Garnish in length (keep margin on the sides), regularly and then roll as follows – make a first turn with maximum tightening without tearing the wafer, then bend each end, so as to be able to finish rolling Just roll it on itself to the end of the dough.

Step 5: Place the Nems on a plate or in a baking dish and brush them with a hint of colza or cooking oil type Isio 4. Bake for 20/30 minutes, turning every 5 / 10 minutes for the rice leaf to harden on and under. If water forms in the dish, empty it, or open the oven door to allow it to evaporate (the water will soften the rice leaf)

Step 6: Meanwhile prepare the sauce by mixing water, Nuoc Mam sauce, sugar, vinegar, chilli and garlic in a bowl, and heat for 1/2 min. Place in the fridge.
Once the Nems are ready to serve with salad leaves and sauce!

Enjoy your meal😋

The 20 best tips for your diet and well being (according to Kris Carr)

Kris Carr is a well known, funny and committed personality for a healthy, lively and happy diet. His story allows us to understand why: on Valentine’s Day in 2003, Kris is diagnosed with stage 4 cancer , very rare and incurable. This shock transformed her and led her to take charge of her life.


It is in the diet that she found the most incredible playground to change her body, her health and her life . She made a film about her story (Crazy Sexy Cancer) and wrote several books, all best sellers, where she guides us towards a vegetable diet, fresh and nutritionally dense and complete.

In short, this funny, pseudo, insolent and militant girl is an example to follow, whose charismatic speeches and wise advice will convince you .

Here are, summarized for you, the 20 best tips from Kris Carr for your diet and well being. Taken from his « Crazy Sexy Manifesto » you can find here: (in English). Personally, I totally agree with her, and I can assure you that adopting these tips, has also transformed my life.


Choose the foods that are least chemically treated (ideally, from organic farming). There are now over 80,000 chemicals in our environment, by eating them and introducing them into our body, we weaken our immune system. And find a link with nature, a small vegetable garden or even some aromatic plants at home are a good start. Recreate this lost link with the earth!


Go for an anti-inflammatory diet. Learn more about the impact of inflammatory foods on our health (gluten, dairy, sugar, coffee, soft drinks, alcohol and processed foods, wholesale, refined products). Also, learn about pH , acid-base balance and say goodbye to the classic French diet to promote basic and alkaline vegetables, germs, natural juices, enzymes, vitamins, minerals, antioxidants, Oxygen and a lot of peace 🙂


A natural juice, nutritionally dense, is the best way to ensure an explosion of energy for the whole day . By adding foods containing good fats (such as avocados or almond butter) you will keep it even longer! Try to replace your traditional cup of caoua with a juice, your adrenal glands will thank you (they are in charge of regulating the hormones to help your body react to stress). The recipe for her morning healthy juice, easy and delicious, is here .


You can even squeeze a little fresh lemon into your glass of water to alkalize your body (reduce acidity) and start the day well.


Particularly dairy products and evolve towards a diet based on plants . The more we consume animal products, the more chronic diseases soar. Try to reduce the amount of animal flesh you consume to 2/3 times a week.


If it is done in a laboratory, only a laboratory can digest it! If it lasts longer than yours, do not eat it either. White sugar is a fuel for cancer, it increases your blood sugar, weakens your immune system, draws on your mineral reserve, is considered a highly addictive drug and floods your body with an excess of insulin and IGF1 , Which stimulates the growth of cancer cells. Discover the principle of « glycemic index » and choose foods with low glycemic index , as often as possible.


Our lymphatic system is responsible for detoxifying our organs, draining excess, circulating nutrients and white blood cells in our bodies. Unlike the blood network that includes a pump (the heart), the lymphatic system depends on your movements to function . Walking, yoga, sport is your pump. So move this body for at least 35 minutes, 4 to 5 times a week. A brisk walk is enough, do not put pressure!


If necessary, give your colon a spring cleaning (hydrotherapy). And yes: pour a stream of alkalinity into your body and chase acid toxins. Our bodies have been designed to assimilate and eliminate. Just as we regularly introduce good things into our body, we also regularly need to get out the bad ones . Our grandmothers used to prescribe enemas to help us get rid of blockages, headaches and toxins. When laxatives appeared on the market, we abandoned this holistic and healthy approach to chemicals and synthetics. Do not be shy ; After all it is only a small pipe and a little filtered water;)


Our skin is our biggest organ, and most of the things we put on end up being absorbed by our bodies. When toxins and chemicals accumulate, your skin shows it to you. All this greatly accelerates the aging process while deteriorating our immune system.


Glowing health comes not only from what you eat, it is also about managing what is devouring you. The inflammation created stress. And stress creates acidity. You realize it’s a vicious circle.

Find and engage in activities that help you relax. Some ideas: meditation, breathing and relaxation techniques, a notebook of gratitude (where you notice what you are grateful for in your life), dancing, praying, spending time in Nature, spending time with your friends, Etc.


Optimum sleep times are: from 11pm to 7am. Without proper sleep, our body can not completely detoxify, heal or repair itself.

12. CHEW!

Your stomach has no teeth. So give him a hand . And stop eating too late so that when you sleep, your body can fully concentrate in repair and our not in digestion.


So that you always have emotional and physical time to take care of you . It’s not selfishness, it’s self-preservation.


Laugh, walk, enjoy our friends, love. Laugh, giggle, stupidly or nervously, it’s great for your immune system.


Perfection is boring! Being consistent with its values ​​or principles does not mean being rigid. Imagine yourself traveling in a beautiful, invigorating and healthy way of life. It’s normal to take a few detours from time to time, to see different landscapes or eat chocolate. 🙂


It is high time to change our perception of the disease. Drop the paradigm of traditional medicine that seeks only to treat the symptoms . The reality is quite different: our body is made up of interconnected systems. If an imbalance occurs in one system, it will have cascade effects in all other systems, leading to the occurrence of the (famous) disease. Understanding and treating the whole, interconnection, rather than tackling a symptom, which represents only the tip of the iceberg.


Whether your wardrobe, your home or your colon, get rid of the mess and toxins! Mental and physical disorder prevents us from being receptive to the calm and peace that we deserve.


If you are going to switch to a vegetal diet, fresh and organic, you are going to have to think smart and economical when shopping. Tip: buy bulk and keep your food in glass jars.


To support you and help you, throughout your life. Your team can include a chiropractor, an acupuncturist, a yoga teacher and / or a masseur therapist. You are the captain of this team, you deserve the best and they will be there to help you through the surprises of life.


If your work life requires you a lot of travel or routine changes, following these tips to stay healthy can be complicated. Anticipate and trust, you will get there!


Practical advice on how to have a healthy diet

Star Health Desk

Consuming a healthy diet throughout the life-course helps prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. But the increased production of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People are consuming more foods high in energy, saturated fats, trans fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains.

Fruit and vegetables

Eating at least 5 portions, or 400g, of fruit and vegetables per day reduces the risk of NCDs, and helps ensure an adequate daily intake of dietary fibre.

In order to improve fruit and vegetable consumption you can:

* always include vegetables in your meals;

* eat fruit and raw vegetables as snacks;

* eat fresh vegetables in season;

* vary choices of fruits and vegetables.


Reducing the amount of total fat intake to less than 30% of total energy helps prevent unhealthy weight gain in adult population.

Also, the risk of developing NCDs is lowered by reducing saturated fats to less than 10% of total energy, and trans fats to less than 1% of total energy, and replacing them with unsaturated fats contained in vegetable oils.

Fats intake can be reduced by:

* changing how you cook – remove the fatty part of meat; instead of butter, use vegetable oil (not animal); and boil, steam or bake rather than fry;

* avoid processed foods containing trans fats;

* limit the consumption of foods containing high amounts of saturated fats (e.g. cheese, ice creams, fatty meat).

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to an average of 9–12 g of salt per day) and not enough potassium. High salt consumption and insufficient potassium intake (less than 3.5 g) contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

1.7 million deaths could be prevented each year if people’s salt consumption were reduced to the recommended level of less than 5 g per day.

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals, processed meats like bacon, ham and salami, cheese and salty snacks) or from food consumed frequently in large amounts (e.g. bread). Salt is also added to food during cooking (e.g. bouillon, stock cubes) or at the table (e.g. table salt, soy sauce and fish sauce).

You can reduce salt consumption by:

* not adding salt, soy sauce or fish sauce during the preparation of food;

* not having salt on the table;

* limiting the consumption of salty snacks;

* choosing products with lower sodium content.

Potassium, which can mitigate the negative effects of elevated sodium consumption on blood pressure, can be increased with consumption of fruits and vegetables.


Evidence indicates that intake of free sugars by adults and children should not exceed 10% of total energy, and that a reduction of under 5% of total energy provides additional health benefits. Free sugars are all sugars added to food or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity.

Sugars intake can be reduced by:

* Limiting the consumption of foods and drinks containing high amounts of sugars (i.e. sugar-sweetened beverages, sugary snacks and candies);

* Eating fruit and raw vegetables as snacks instead of sugary snacks.


Does Diet Quality Affect Your Mental Health?


It used to be the case that the biggest killers of humans were the infectious diseases such as HIV and malaria. Now, in the 21st Century, non-infectious diseases that are a product of our dietary choices and other lifestyle behaviours (exercise levels and whether or not we smoke) are the main causes of death across the world. Unhealthy lifestyles contribute substantially to conditions such as heart disease; type 2 diabetes; stroke; obesity; and many forms of cancer. The World Health Organisation has told us that these diseases will cost the global community more than US$30 trillion dollars over the next 20 years, and that there are NO countries in the world that can afford these costs. These largely preventable lifestyle-related diseases are already placing a massive burden on our health system and it is only going to get worse. In Australia, poor diet now accounts for more illness than even the tobacco industry.

However, what we haven’t known until relatively recently is that these dietary changes are a problem for mental health as well as physical health. Since the end of 2009, there have been many studies from a multitude of different countries, in age groups ranging from very young children to adults in their 90s, showing that what people eat on a regular basis is related to their risk for depression, anxiety and dementia. Most recently, we have shown that maternal diet is also related to the mental health of offspring.

These studies suggest that two aspects of diet are related to an increased risk for these illnesses: not getting enough healthy food (that is – a variety of different vegetables, fruit, good quality meat and fish, wholegrains and the like) and/or having too much of the unhealthy foods (we all know what these look like – soft drinks, sugary foods, highly processed foods, food chain hamburgers and chicken etc.).

While these findings have important implications, given the huge public health burden of mental disorders, the research is so recent that there are, as yet, no data on the impact of improving diet on the symptoms of individuals who are already suffering from depression. However, we are now conducting the first randomised, controlled trial of dietary improvement as a treatment strategy in major depression.

Diet-depression Randomised Controlled Trial

In this RCT, currently being conducted at both Barwon Health in Geelong and St Vincent’s in Collingwood, Melbourne, participants are randomised to receive either a ‘befriending’ protocol (social support, one-on-one with a practitioner) or a dietary intervention over a three-month period. The dietary intervention comprises weekly, then fortnightly, visits with a clinical dietitian and is designed to facilitate healthy dietary change; participants receive detailed dietary assessments, feedback, education, instructions, menus etc. for the duration of the trial.

We are urgently seeking referrals to the trial. Participants should be: over 18yrs; currently suffering from a major depressive episode (we will confirm); willing to commit to a three-month intervention; with no concurrent psychotic illness, bipolar disorder or personality disorder; and with no unstable medical condition or other factors that may prevent adherence to a dietary regime. Current medication or psychotherapy is not an exclusion criterion; participants can continue with their current treatment as long as it is stable.


Weight Loss And Diet Tips

Weight Loss And Diet Tips

Newspapers, websites and TV programs are packed with various diets, whereby you “quickly and permanently” would reduce unnecessary weight.

Despite diets, often are advertised and preparations (tablets, capsules and teas …), which effectively reduces overweight “quickly and shortly.” However, all these tips (and ads) can often be ineffective, and sometimes life threatening.

The diet will not do her own “job”, unless the person alone and firmly resolved to be seriously dealt with their unnecessary pounds.


Caution by experts:

Diets that are based only on one type of groceries or starvation (some time), can impair health (tiredness, dizziness, decreased immunity, anorexia …), because keeping such diets may excessively reduce fat, vitamins and minerals. Characteristic is that diet based on eggs, which may lead to increased level of blood cholesterol.

Diets should not be short-term and rigorous. Sudden and rapid diets may lead to sharply weight loss and health deterioration due to the low intake of vitamins and minerals than body needs.

Moreover, after such diets comes to yo-yo effect, so after finishing the diet, weight “back rapidly.” Also dangerous is after the successfully diet to take big unhealthy meals, or eat too much candy.

For effectively reducing the unnecessary weight, it is important to deal with some light physical or sports action, to burn up the unnecessary calories and tighten the muscles during weight reduction.

And the performance of physical activities should be done on the advice of an expert, would not have led to inflammation of the muscles or some injury.

In all of the diets it is important to know what you should do after, because when you are finished with the diet, you should continue with healthy foods, and moderate physical activities to be held the aimed (reduced) weight.

Diets are justified especially if overweight begins to endanger health. Then with the help of diet should as soon as possible to reduce the unnecessary pounds and maintain on that level.

Experts advise to avoid diets that are based on calories, because it is really difficult diet.


It is best when a person decides to change the way of life, to give up bad habits and several years to comply with the regime of moderately low fat diet and regular physical activity or sport. After a while, this way of life will become a habit and weight will stabilize.

In this way of healthy eating and living, the person will normally eats, and occasionally consume more food, that does not disturb the correct rhythm of life.


A balanced diet for women

Confused about how to follow a healthy, balanced diet? You’re not alone! Our nutritional therapist explains the best times to eat carbs, protein and fat, what your portion size should be and how to nourish yourself for optimum health…

Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health – but what exactly is meant by a ‘balanced diet’?

The NHS Eat Well Guide sets out to define different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including whole-grains and choosing more fish, poultry, beans and pulses and less red meat while opting for low-fat, low-sugar dairy foods. But that’s not the whole story – how much should you be eating and is there a best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.


Reference Intakes (RI) – the new term for Guideline Daily Amounts (GDAs)

Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.

The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.

Reference intakes (RI)
Men Women
Energy (kcal) 2500 2000
Protein (g) 55 50
Carbohydrates (g) 300 260
Sugar (g) 120 90
Fat (g) 95 70
Saturates (g) 30 20
Salt (g) 6 6

Perfect Portionsportion sizes

Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:


Your portion size
Foods Portion size
Carbs like cereal/rice/pasta/potato Your clenched fist
Protein like meat/poultry/fish Palm of your hand
Savouries like popcorn/crisps 2 of your cupped hands
Bakes like brownies/flapjacks 2 of your fingers
Butter & spreads The tip of your thumb

Full English frittata with smoky beansBreakfast

Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you’ll be revving up your metabolism and because protein keeps you fuller for longer, you’ll eat fewer calories the rest of the day.

A protein breakfast needn’t take any longer to prepare – top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.

Whatever you do don’t skip breakfast as this sets your blood sugar off on a roller coaster, which means you’ll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.

Protein breakfast recipes:
One-pan summer eggs
Smoked salmon & mascarpone tortilla
Pear & blueberry breakfast bowl
Berry omelette
Dippy eggs with Marmite soldiers
Egg & tomato baps

Almond butter

Mid-morning snack

Many people find eating little and often helps them manage their blood sugar levels – this doesn’t mean they eat more but instead spread their day’s intake evenly throughout the day. Make every snack count with nourishing options that supply both the ‘pick me up’ you need while topping up your five-a-day.

Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.

Energy giving snacks:
Almond butter
Bean, feta & herb dip
Spicy chickpeas

LunchOpen cottage cheese & pepper sandwich

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you’re more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary ‘white’ foods and going for high fibre whole-grains which help you manage those afternoon munchies.

Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.

Protein and carb lunch recipes:

Open chicken Caesar sandwich
Open cottage cheese & pepper sandwich
Salmon & chive bagel topper
Veggie wholewheat pot noodle
Smoked salmon, quinoa & dill lunch pot
Spicy tuna quinoa salad

Spiced apple crisps Mid-afternoon

Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper.

Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent – which is great if you’ve got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, apples and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.

DinnerMexican chicken stew with quinoa & beans

Don’t curfew carbs – they’re low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair.
Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.

Healthy dinner recipes:

Mexican chicken stew with quinoa & beans
Miso prawn skewers with veggie rice salad
Nutty crusted fish
Tomato & crispy crumb chicken
Spicy root & lentil casserole


This guide was last updated on 23 May 2016 by Kerry Torrens who is BBC Good Food magazine’s nutritional therapist.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.