ARTICLES · BLOG

Pilates exercises to help with sciatica

What is sciatica and what causes it? Are there sciatica exercises that will help relieve the pain?  

Dr. Brent Anderson has dedicated a lot of researches to that question. He is a physical therapist, Orthopedic Certified Specialist, and the founder of Polestar Pilates method, one of the leaders in Pilates instructor training focusing on rehabilitation. 

So in this article we will see what’s sciatica, and the role of Pilates exercise can play in relieving the pain.

1- DEFINITION 

The sciatic nerve is one of the largest nerves in ​the body. It provides the majority of the motor and sensory activity for the lower extremities. It is made up of a nerve plexus originating from L1 to S1 and passes from inside the pelvis to outside the pelvis through the sciatic notch – a little hollowing in the pelvis. The sciatic nerve then typically goes under the piriformis muscle, runs down the back of the leg behind the knee and splits, going inside and outside the calf and along the top and bottom of the foot.

sciatica23117022_m2- Causes of the pain

Anything that puts pressure on the sciatic nerve or its root can create the irritation we refer to as sciatica.

This can happen from a vertebral disc putting pressure on the nerve root, or you could have some problem in the sciatic notch – an accident or fall on your buttocks that caused a trauma to the nerve passing through the sciatic notch.

The injury could cause swelling and that could cause sciatic pain. An overactive piriformis muscle  pressuring sciatic nerve is also a common reason for sciatic irritation.

Another common cause of sciatic pain is neural tension (NT) (tension of the nerve).

NT is thought to be caused by restriction on the sheath (biological term for girdle) that surrounds the nerve. The nerve should glide smoothly through the sheath like a bicycle brake cable gliding through its casing. But sometimes the nerve does not glide through the sheath well and this can cause restriction.

3- Protect the nerve

As we’ve seen sciatica is a nerve injury; First preventive is to : protect the nerve.

With a sciatic injury, you want to be careful not to irritate the nerve more than it already is. Consider that the nervous system is continuous through your whole body from the crown of head to the toes and fingertips. Anywhere we move the body we are in essence moving the nervous system. So what you want is a gentle movement without over-stretching the nerve.

Adapt the movements

In my approach I Like to caution people about “over recruiting” the muscles; for example, if you follow classical Pilates, you have some moves where you tuck your bottom a little bit or squeeze hips extensors, it might not be appropriate for sciatica.  

That would increase the pressure on the sciatic nerve and decrease the space around the nerve. You want to work in a more neutral spine. 

If the sciatica is coming from a herniated disc, then we have to take all the disc precautions.

Disc precautions include:

  • not going into unnecessary flexion, and sometimes extension.
  • Avoid overusing the buttocks and the piriformis muscles. Avoid putting the nerve on stretch.
  • Avoid too much flexion [forward bending] in the lumbar spine which could irritate the nerve if there is a disc lesion.
  • Work from a neutral spine, get things to move and relax, and get the core

My advice:

  • Work with a qualified instructor, one on one one if possible
  • Find instructor that knows sciatica and can put you in touch with physiotherapist or chiropractors if needed adjustments
  • Also work on your own

People with sciatica should do exercises at home too.

I have clients who say “I feel great here but terrible when I go back to work”, and I say, do Pilates at work!

4- Home exercises for sciatica

In general, pre-Pilates simple exercises are good to practice:

  • Quadruped with knees / hands support; like Cat stretch
  • Pelvic curl and bridging exercises to mobilize and articulate the spine
  • Sides exercises: clams and glutes
  • Pre-swan
  • Leg circles

5-Exercises to avoid

Exercises that would probably bother a person with sciatica would be exercises:

  • like rolling like a ball
  • intense stretches like spine stretch, spine twist, and saw

But in my approach I’m much more inclined to do whole body movement and do modifications to perform the movement successfully.

As a teacher, I know how to modify the exercise and make corrections to provide a successful workout experience without pain.

I’ll tell the student it’s their responsibility to let me know when they have discomfort, and my responsibility to modify the exercise so that they have a successful movement experience and results. Pain free is my mojo.

In general, that formula of equal responsibility and knowledge has been the best for dealing with the ones with back pain, sciatica or any kind of injuries.

 

Conclusion and general tips for people with sciatica
You want to improve awareness of the core, increase mobility of the hips, and become efficient movers, minimizing over recruitment of the body’s musculature.

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Jey Geraldine Pilates Shanghai

jeydancepilates

ARTICLES · BLOG · TIPS

8 foods To enter Fall with energy

Fall is around the corner, Shanghai has done its back to school and with it it’s craziness of: work, social reunions, parties, birthdays and activities. We love it, but it’s gonna require you to have a good level of energy.

Now you may know from TCM (Traditional Chinese medicine) and others holistic sciences that food can heal and prevent a lot of things, especially when it comes to energies and the way you feel.

Today let’s have a look at 8 easy recipes and ingredients to get you all pumped up.

  1. Lemon Water

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Start your day with this beverage, it’s the best way to clean you inside out. Lemons are loaded with healthy benefits, and particularly, they’re a great vitamin C food source which is partly responsible for energy level.

  1. 2. Bananas

    bananas

If you feel tired you might lack of magnesium, and in any case it’s always good to do a cure when fall comes. So let’s you full of this mineral.

Bananas take 1 every two days is enough to get the trick. Bananas are rich in potassium, packed with vitamins, and high in flavor. They are nutritious snack at around 100 calories per serving. They’re best consumed mid-morning 10 am, when you feel the fatigue, or before a workout. With all the fiber, bananas will help you feel full and keep cravings at bay last until the next meal.

  1. 3. Nuts

Grab a hand of those every day.

Chock full of heart-healthy fats and other nutrients, those nuts you like to munch on are a superfood that’s super good for you. Which nuts?

body-building43

Two of my favorites are:

  • Walnuts: provide a significant amount of the omega-3 fatty acid alpha-linoleic acid, a compound that helps reduce plaque buildup in arteries and fights heart disease. Studies have also linked walnuts with stronger bones.
  • Almonds: Almonds are high in calcium, fiber, magnesium, potassium, copper, protein and vitamin E. They contain more vitamin E than any other nut—just one ounce of almonds holds half your daily vitamin E needs. To top off their health benefits, almonds are also high in antioxidants. These superfood nuts will fill you up fast.

I love to get those two during my day, just before giving a class. You can grab a hand while leaving home for work that’s also a healthy option.

  1. 4. Ginger

My favorite!

Ginger has so many benefits that’s unbelievable how much you can get from this root.

As we talk of energy today let’s look how It goes for ginger: two things.

  • Circulation: it is increasing the circulatory system, allowing the blood inside you to move more freely throughout the body. The sensation this provides is one where you feel the get up and go that you once did in your younger years. It helps you feel like you can be more active.
  • Sugar: Ginger can help keep blood glucose levels in check. This is important because these levels have a direct impact on weight loss and weight gain, as well as how energetic or lethargic you feel throughout the day. If you’ve noticed that you get a midday crash it’s likely due to your blood sugar levels, and adding ginger to your lunch might help you stay focused and on task. An all-natural alternative to products like 5 Hour “Energy”.

I like to pour it into water (ginger water)  or eat it raw sliced on my meals; I also like the Japanese option pickled ones. Just right after your meals.

  1. 5. Spinach

    26CE0F0C00000578-3000711-Spinach_is_extremely_high_in_iron_potassium_and_magnesium_which_-a-17_1426780670198

Spinach is extremely high in iron, magnesium and potassium.

Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function.Add some fresh spinach to your favourite salad, or serve it wilted with some eggs for breakfast.

If you think you have enough spinach, think again Just keep adding it!

  1. 6. Spirulina

Talking about Iron, this superfood is my “chouchou” (little favorite in French). So as a non-meat eater I might need to double dose my Iron to get the good amount per day that I need. As a woman you also need more to get the same amount of energy than men.

The first sign of iron deficiency is fatigue, and spirulina contains high levels of iron. The iron-rich content of spirulina is not just for those with a deficiency. Spirulina can help to increase athletic performance; as adequate iron intake maximizes the use of oxygen throughout the human body.

Get a spoon of spirulina everyday into your yoghurts, meals, soups, or if you can’t stand the taste: get a pill version (only organic). Mix it with some Vitamin C to get the full nutriments of it, and absorb Iron.

  1. 7.CHIASEEDS

    chia-seeds-in-a-bowl

Talking about super food these ones are little but so efficient. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash. BY boosting digestive system, they will get you go to toilets faster and eliminate better, by it: get rid of low energy due to slow digestion.

  1. 8. Tea

    green-tea-weight-loss

By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work.  Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

Tips for summer / Fall: I like to do it cold version. For your homemade cold tea: brew your tea in hot water as usual, let it cool down, then put it into the fridge for one night. The next day you have this delicious version of green iced tea.

For a detox version add lemon and ginger ! It’s delicious! I also like caffeine free version with Rooibos and infusions !

 

 

 

ARTICLES · BLOG

Eat fat, get slim

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Many of us, including me, have been told for many years that fat is bad for your health and scale, and to get healthy and fit, you’ll have to remove fat from food.

For a long time, we thought that fat was “global fat” and make no distinction between “fatty” ingredients. I myself, removed all kind of fat many years ago, and since recently, was not able to ingest any of them, more over I was intolerant, I had no weight loss, even gained a bit, and started to notice some side effects.

Talking with my friends in fitness industry, yoga teachers, former dancers, nutritionists and so on, I realized a lot of them have tried to cut off fat as well and ended up with one same consequence: didn’t lose any weight at all, or worse: got fat.

Indeed, not eating good fat food will not only stabilize your weight or get you gain some, but it will stop the “losing weight” process if you wish to do so.

Recently many researchers, and my personal studies led me to the same answer to these questions: fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat.

But be careful there is two kind of fat, fake beliefs have been built on some “kind of truth”: Not all fatty foods are created equal. For example: pizza, French fries and hamburgers can contribute to weight gain and deterioration of health.

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That’s where confusion has started- 50 years ago researchers have shown that “fat” raised bad cholesterol and can gives many health issues such as heart disease, plus get you fat. But that was about saturated fat.

Nowadays more complex researches have shown that good fat not only reduce bad cholesterol, but raise the good one (yes, yes there is a good one), protect cells, balance the proportions of nutriments in the body, and by it get you thiner;

I was not looking for weight loss to be honest, my main concern was my skin, hair and overall beauty that seemed a bit deteriorated and way much more dry after many years of fat free diet. Which fat to eat then? I will give you today easy “good fat” food

Let’s list three of my fav !

1. Sesame Oilstéléchargement

I might be Mediterranean but I can’t stand olive oil or butter.  I’ve tried other kind of oils to have this amount of good lipid I needed; and I’ve found it: Sesame oil. Living in Asia: sesame oil is one of the most popular one, and it happened to be my fav: super tasty and perfumed, you don’t need much to get one of your dish fulfilled and delicious.

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Sesame oil, which comes from sesame seeds, is a lesser known vegetable oil but is, in fact, one of the healthiest alternatives to normal vegetable oil options.The health benefits of sesame oil include its ability to improve hair and skin health, stimulate strong bone growth, reduce blood pressure, maintain good heart health, manage anxiety and depression, protect infant health, cure the dental problems, prevent cancer, improve the digestive process, and lower inflammation. In a nutshell: it’s a 10 for sesame oil !

2. Chia seedschia-seeds-in-a-bowl

One of the greatest product or “super food” as it considered so, you can find; Chia seeds is full of benefit and the example of good fat. They’re full of fatty acids and omega3. More over they’re also protein, dietary fiber (easy to digest) and full of minerals (potassium, magnesium, calcium).

But careful as they became so popular, they also ate in a wrong way that make you miss of the content.  Chia seeds have a mild, nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them.

3. Fatty fishes 

Fatty-Fishes

The term “fatty fish” may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids.

Omega-3 fatty acids have been shown to lower triglycerides, which are a type of fat in the bloodstream. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce inflammation throughout the body.

In an important review of studies, researchers found that getting daily omega-3 fatty acids from fish oil could lower triglyceride levels by 25%-30%. Research has demonstrated that omega-3 fatty acids play an essential role in brain and heart health. Specifically, they have been shown to reduce the risk of heart disease, and be beneficial for pre- and post-natal development. 

Which fatty fishes ? 

Fatty fish typically are cold-water fish. You have many good choices when it comes to fatty fish, it includes: 

  • Salmon
  • Tuna
  • Trout
  • Herring
  • Sardines
  • Mackerel 

To conclude: researches on “fat” have shown that good fat exist and even more that we need it. This idea revolutionizes how you eat and how you feel on every level. We got into this “big fat mess” and now we can incorporate healthy fats back into our lives to feel better, cut cravings and live with more energy. 

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Spirulina vertue and “Super Food”

SPIRULINA 220px-Spirulina_tablets

What an Original name for such uncommon ingredient.

SPIRULINA IS AN ALGAE _ SEA WEED – 

You might be saying  « Come on, can I really see any health benefits from eating some algae? » The answer is YES!

Here is a partial list of the health benefits associated with Spirulina:

Boost the Immune System*
Improve Digestion*
Reduce fatigue*
Build Endurance*
Nature’s Detoxifier – Cleanse the body*
Boost Energy Levels*
Control Appetite*
Maintain Healthy Cardiovascular function*
Support the Liver and Kidneys*
Reduce Inflammation*
Benefit People Who Suffer from Allergies*

Actually Spirulina is considered as One of the most nutritious aliment in the world. 

What’s in it ?

Its components are diverse and part of the miracle. Yes because Spirulina is extremely rich and concentrate – full of nutriments and when you eat something that has protein, vitamins, minerals, Omega 6 Fatty acids, chlorophyll and other phytonutrients, your body respond in a very favorable way.

Minerals : Iron, Potassium, Magnesium Sodium, Phosphorus, Calcium

A high volume of Beta- carotene which protects cells (5 time more than carrots, 40 time more than spinach)

High volumes of gamma-Linolein acid (which can reduce cholesterol and prevent heart disease)., 

You can find it easer as a Tablets ( pharmacy, Organic shops) or As a Powder so you can spread it in your food-

For who ? 

Spirulina is especially good for Athletes, Sportsmen, teenagers, Pregnant women, people in full growth, people suffering from Anemia, Fatigue. 

How consume it ? Several ideas and recipes to Spread it in your food- 

First- be careful Spirulina has a very powerful and strong color, it will spread to all other ingredients you mix it with.

For example your yoghurts, or smoothies or tofu if added Spirulina will turn Greens.

Except that Fact, it has also a strong taste, for my self, i find it Pleasurable, but some can find it too strong – for those ones, I really suggest to be light on the amount of the seaweed in your preparations.

Recipes : 

My favorites Ways to consume Spirulina are :

-In your smoothies : 

Today recipe : 1 mango + 1 banana + 1 apple + Coconut water + Oatmeal + Spirulina – A Green, Safe and Yummy Smoothie !

Here in picture

Green Mango and Spirulina Smoothie
Green Mango and Spirulina Smoothie

Sweet with your yoghurts : just add some Spirulina powder to it, as you could add some chocolate powder or any kind of powder, add Honey or Marple syrup, or any kind of sweet you like and that’s it !

Salted with Tofu : Take a soft Japanese Tofu called silken Tofu- very popular in Japan It is used  in  order to make appetizers or desserts.

I like to prepare it Japanese way So : Super cold with ginger, lemon, raw sliced chives, Soya sauce. You can add some preservatives eggs  that i do sometimes (called « oeufs de 100 ans » in French or also The hundred eggs) but most people find it weird and disgusting (haha i’m turning Asian). So Make your own preparation, you can change the ingredients according to your tastes, than spread some SPIRULINA  as a topping and some Oatmeal cereal. You’ll have a rich, low fat light dish, super concentrate with only good and whole minerals, vitamins and high protein.

Finally here is the Spirulina I have from french organic shop called « La Vie Claire » That You can find everywhere in France I guess-

Spirulina from French Organic Shop
Spirulina from French Organic Shop

OR

For those of you who read me from Shanghai China I Know that SPROUTS also have its selection of Spirulina seaweed, and they do home deliveries. 

To be Noted – Spirulina mostly is produced in Asian countries and especially in China, even those you may found in Organic shops in Europe or USA, so I guess any of you that are living in China like me, should be capable of finding it in TCM shops.

 Hope You Liked that Topic, do Not hesitate to ask your questions or Contact me For any matter you would be interested in- 
 
With Love and Passion,
Jeydancepilates 
 
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Benefits of the Grain

How Grains can be profitable 

Eating grains, especially whole grains, provides health benefits.

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

With several examples of which grain, which benefit and how to consume it we will try to improve our nutrition hobbits and understand how that works. 

1) Sesame Seeds –

Sesame seeds are more and more used in western foods, restaurants and sold in grains_plate_of_various_grainshypermarkets whereas they are already part of asian food and preventive traditional medicine since centuries. 

Its oil seeds are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties.

Sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. The seeds are an also very valuable source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values) Sesame seeds contain health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.

Sesame is among the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.

100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during the peri-conception period, it may prevent neural tube defects in the baby.

Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein. So No more time wasted, Go spread some sesame seeds on your food.

****Tips to Use Sesame seeds in dishes****

– Sprinkle sesame seeds on your salads,  yoghurts, tofu, oatmeal breakfast, pasta, rice with vinegar. 

-Cook fish with sesame seeds, pastries with sesame seeds : plain cake with sesame. (recipes to come)

2) Lin Seeds or Flaxseeds – 

Also called « women best friend » have many benefits and especially valuable and precious for women : such as prevent and help hit symptoms for women after menopause.

Most plant foods contain at least small amounts of phytonutrients called lignans. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits, fiber-like benefits, and also act as phytoestrogens. Among all commonly eaten foods, researchers now rank flaxseeds as the #1 source of lignans in human diets.

Flaxseeds turn out to be significantly higher in polyphenol antioxidants than fruits like blueberries or vegetables like olives. The antioxidant benefits of flaxseeds have long been associated with prevention of cardiovascular diseases and have recently also been tied to decreased insulin resistance.
Given the strong track record of flaxseeds as foods providing cardiovascular benefits, it’s not surprising to see recent research studies showing benefits of flaxseeds for improvement of metabolic syndrome.

This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds. The specific areas of health benefit all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds.

3) Sunflower Seeds1235027.large

 

The sunflower is one of my favorite flowers also because they taste super good !

Plus they’re easily available all year round, and just a scant handful of them can mean dramatic improvement in the way you feel.

Let’s look at some of its benefits – Here’s a short list of what they can do for you:

They control cell damage, thus playing a role in preventing cancer. This is because sunflower seeds are a good source of selenium, which is a proven enemy of cancer.

They contain bone-healthy minerals. Besides calcium, your bones need magnesium and copper to stay strong. Sunflower seeds have both these minerals. As a bonus, they also contain Vitamin E, which helps ease arthritic pain.
They keep you calm. Yes! The magnesium in sunflower seeds is reputed for soothing the nerves, thus easing away stress, migraines and helping you relax.

They bring a glow to your skin. The star in this role: Vitamin E again, which combats UV rays and keeps skin youthful.
They ease every condition that’s inflammatory in nature, such as joint pain, gastric ulcers, skin eruptions, asthma and such. That’s because sunflower seeds are loaded with antioxidants.
Just ¼ cup of sunflower seeds a day can keep heart troubles away. These small seeds disallow ‘bad’ cholesterol from sticking to the walls of your arteries, thus preventing heart attacks.

With their crunchy, nutty taste, sunflower seeds can easily become a regular part of your daily diet. Sprinkle them on your salads, granola, stir-fries. Stir them into yogurt, pop them into sandwiches, rice, pasta, or knead them into your dough…the possibilities are as endless as the good qualities of these sun-loving seeds.

4) Easy recipes with seeds : 

 Mango and Linseed pudding Mango with section on a white background

-1 mango

-Large handful Mint (according to your tastes more or less)

-1 banana

-4 tbsp of Linseed

-100 gr of grated coconut 

-coconut water

Super simple and delicious recipe- easy to do from home – less than 5 mins preparation. 

Put all the solid ingredients in the blender and pour over just enough coconut water to cover the ingredients.

Whizz it up, pour into glasses let it cool down 4 hours in the fridge, and serve with a sprinkling of linseeds on top. 

Enjoy : delicious and healthy – to eat whenever you feel the need ! 

Hope You Liked this Article- share your ideas, comments and opinions ! Love to hear from you-
 
With Love and Passion,
Jey Dancepilates 

 

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Rice Vermicelli Salad

Hello To Every body !

Today I want present to you special recipe, very good for workouts and easy to do from home;

Influenced by my tastes and love for Asian food- Let’s do

A Rice Vermicelli Salad salad

Rice Vermicelli are these noodles made from ground rice, are found throughout Asia and are used in a number of different cuisines including Thai and Chinese, in addition to Vietnamese. Nutritionally, the vermicelli rice noodle is calorie-dense and high in carbs, but fat-free and low in sodium. I personally find them delicious and very easy to cook.

For this One serving – you will need

-200 Grammes Cold vermicelli Noodles

-200 Grammes of Kale

-1 Tomato

-1 white Oignon

-black Sesame

-Fresh Coriander

For seasoning :

– 80 ml lemon Juice (approx.)

-2 tablespoons Fish Sauce

-1/2 tablespoon soy sauce

-2 tablespoons brown Sugar

 Preparation (super easy take 10-15 mins) : 

1- sauce : For the nuoc Nam, stir the sugar, fish sauce and lime juice in a bowl to dissolve the sugar, then stir in oignon and garlic. Set aside.

2-Prepare the rice noodles according to packet instructions, drain well, then place in a large bowl.

3-Pre cook in boiled water : kale, tomato, and vegetables you want put in

4- Re Fried (without oil) in a Wok Pan Vermicelli with a bit of sauce, vegetables, Oignons, lime Juice. Cook and fry for 4-5 mins

5- Let the ingredients cool down in a bowl

6- Add FreshCoriander, black sesame, Nuoc Nam sauce, Lemon Juice.

Serve it Cold !

Enjoy

More Tips ?  

Benefits of this recipe : As a naturally low-fat carbohydrate, rice noodles can provide a filling base for a meal without the worry of lots of fat. However, the cooking method can greatly increase the fat content. For example, using rice noodles in a stir-fry dish such as Pad Thai can raise the fat content significantly. To keep the amount of fat low, use your rice noodles in soups or steamed with fresh veggies to reduce the amount of added fat required.

Hope you liked it- Do not hesitate leave your comments and suggestions here ! 
with love and Passion 
Jey Dancepilates