All posts filed under: Wellness

Nourish bowl

”Eating well is a form of self-respect.”   Hope you all have a lovely Sunday. I’m all about that glow food; #eatforbeauty. These kinds of bowls are so easy to make. Just choose whatever fresh vegetables, healthy carbs, berries, nuts/seeds and spices you have at home and mix together into a nourishing bowl. They come very handy on those days when you have left-overs. Like today my fridge was filled with cooked quinoa and sweet potato (I always seem to prepare for a whole family when I cook…) ”…strawberries, coriander, sweet potato, crunchy pumpkin seeds. Yum!” This beautiful bowl is filled with all my favourites, such as quinoa, sweet potato, baby spinach, broccoli, pumpkin seeds, strawberries, fresh coriander and a dash of apple cider vinegar seasoned with turmeric, cayenne pepper and chili (hot stuff!). I love the mixture of different flavours – strawberries, coriander, sweet potato, crunchy pumpkin seeds. Yum! Somehow I prefer eating my food from a bowl, I find it very comforting. I’m most definitely making more of these bowls – quick, healthy …

Food as medicin

”Let us eat smoothie bowls, count the stars and feed the world healthy foods.” Nutritious food and what you put into your body is the foundation for good health. Choose foods which are as close to their natural state as possible. Choose whole foods that heal and protect your body; foods that reduce inflammation and that help to prevent chronic illness. Choose the right fuel. Your body will be ever so thankful.   Eat the rainbow – colourful fruits and vegetables filled with vitamins, minerals & antioxidants. Use spices such as turmeric, ginger, cayenne pepper, cinnamon, garlic. Eat less from a box and more from the Earth.  Choose complex carbohydrates; Beans, veggies, buckwheat, quinoa, lentils. Eat slowly and mindfully. Avoid preservatives and additives that are included in many of today’s processed and sugary foods. Food can have an enormous power over us. We can either become addicted to certain foods, we might use food as a stimuli; for example we might turn to food when we’re bored, when we’re sad, when we’re stressed OR food …

Intermittent fasting

Lately, I’ve seen a lot of articles addressing the concept of intermittent fasting – An eating pattern where you cycle between periods of eating and fasting. And to keep things straight; intermittent fasting is not a diet, it’s a way of eating. According to a lot of scientists intermittent fasting is one of the best and cheapest ways to get to the bottom of inflammation (Nertby Aurell & Clase, Food Pharmacy, 2017, 158) But what is intermittent fasting?  It’s when you follow time-restricted eating. For example fast for 18 hours out of the day and eat your meals between the other 6 hours. If you’re introducing intermittent fasting it might be good to gradually increase the numbers of hours you fast, from 12 to 14 up to 18. According to James Clare, intermittent fasting can lead to fat loss; ”Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes …

99 things for health

”Take care of your mind and body. It’s the only place you have to live.”   You can’t have too many lists. Here’s my list of 99 things for health. Health is not only about looking a certain way – health is about feeling alive, having a positive attitude towards life and being confident in your own skin, as well as being both mentally & physically strong. Health is your greatest wealth.  The importance of sleep. Aim for 6-8 hours sleep/night (And put away the phone 1 hour before bedtime). Staying active throughout the day. While it’s important to exercise regularly it’s as important to be active in your everyday life. Take the stairs. Always take the stairs. If you haven’t broken your foot, then take the elevator. Educate yourself. Try to learn something new everyday. Prioritise the greens, the veggies, the colourful stuff (I did not mean candy when I wrote that). Smile to strangers. They might think you’re crazy, but hey! Then smile even bigger. Drink plenty of water. Water is life. Water is fundamental to …

Plant based food & Calcium

Calcium is the most abundant mineral in the human body and the body requires considerable quantities of calcium in order to create and maintain its skeletal structures. For those following a plant-based diet there are a wide range of non dairy foods with a high amount of calcium.  Calcium is your best friend, along with vitamin D, if you want to keep your bones healthy. Calcium helps to build strong bones and teeth and is important for heart function. Furthermore it helps with muscle contraction, nerve signaling and blood clotting. Be sure you get the right amount and you will be less likely to get a bone-weakening disease such as osteoporosis. Recommended daily intake ranges between approximately 700mg – 1300 mg dietary calcium/day (depending on age/sex/medical history). Plant-based food sources high in calcium: Dark leafy greens; bok choy, Chinese cabbage, kale, collard greens and turnip greens. Broccoli Edamame Figs Oranges Okra Tofu Almonds Sesame seeds White beans                                         …

Eat to glow

”Everything is a choice. Choose wisely.”   Food has a great impact on both our mind and body. Therefore my food philosophy (mainly) consists of a whole foods diet. I choose to feed my body clean, unprocessed foods as often as possible. I strive to eat a wide variety of colours and I strive to choose the foods that are good for me and that my body can digest properly. Food that makes me glow.  I use the word ”strive” since I’m far from perfect and I often choose to eat foods that might not be the best option for me. There are plenty of healthy foods that I wish I could eat on a regular basis without getting stomach cramps or feeling bloated. I love mangoes, medjool dates, apples, lentils, chickpeas, hummus and beans, but unfortunately these foods are not always the best choice for me and my body. With that being said, I strive to choose the foods that not only are healthy but also gives me energy and satisfaction – sweet potatoes, green …

Sundays are for coffee in bed

”Because when you stop and look around, this life is pretty amazing.”   Mornings. Waking up with the sunrise. Quiet, empty streets. The smell of fresh, butter croissants. It is suddenly warmer outside. And the coffee is hot. Too damn hot. But you need it so you drink it while burning your tongue. Mornings like these you could walk for hours. You do not need anything else this particular moment. ”Nature has never been more breathtaking”, the birds sing. A happy dog is rushing towards the ocean. Satisfaction overload when splashing through the water. Those little things – brings out the best in us.

Small changes to healthier eating habits

”The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison.”   Big changes don’t happen overnight. They take time and effort. However, small changes, each and every day, can make a big difference since they eventually will have a big impact in your life. As your small changes become habit, you can continue to add even more healthy choices. The desire to change can happen overnight, though it can be overwhelming to tackle everything all at once. ”Change is hardest in the beginning, messiest in the middle, and gorgeous at the end.” – Robin Sharma  It’s the consistent process that makes the difference. Consistency is key to successful results. Although health shouldn’t be regarded as something that has an end. Healthy living is an ongoing process, it’s a way of living. Firstly, change the way you’re thinking – Instead of saying ”stop doing” say ”start doing”. It’s a more positive way of thinking. The focus should be on what you’re gaining instead of what …

Happy soul

”Of this be sure: You do not find the happy life… You make it.” – Thomas S. Monson The little things that brighten your day. Making life more joyful. The things that put a sparkle in your day. Are you aware of them? In order to feel true happiness I find it important to be mindful of the little things that make the soul truly joyful and satisfied. I’m not referring to the bigger things, for example travelling, working out, spending time with loved ones, reaching long term goals – things that also twinkle your soul and make you a happier human being. I’m referring to the small things we tend to forget about. The small things that can make a bad day feel slightly less dreadful. Here’s a list of six things that make my day more joyful. Although I might not devote time to them each and every day I try to do so as often as possible. Morning walks with a coffee in my hand. Especially now when it’s getting lighter outside. And …

How to find balance

”Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, everything is possible.” – mindsetofgreatness – Pay attention to your feelings – Learn to listen to your body’s signals. Is your stomach bloated? Are you sick all the time? Tired although you had an 8 hour sleep? Unmotivated? These are all signals from your body, and shouldn’t be ignored. Make weekly / monthly schedules – This creates more structure into your everyday life and makes you more productive. Spend time in nature – It’s important to spend time outdoors and breathe in the fresh air. The beauty and serenity of nature will make you feel more grounded and alive. Eat mindfully –  Try to stay away from processed foods. Foods with a list of ingredients you can’t even pronounce and that don’t provide any benefits to your body. Focus on whole foods (mostly plant based) that fill your body with vitamins & antioxidants, and that can help prevent diseases. This doesn’t mean that you have to follow a plant based diet 100 %, …