Browsing Tag

energy

Recipes Smoothies/Juices

Fresh spring vibes

Spring has finally arrived in our city and we have started enjoying long days outdoors, weather it’s with a good book in the garden or going for a run in the park. And what better than to fuel on a fresh smoothie?

We have added some pineapple to this smoothie, giving it a spring (and summer vibe), in addition to oatmeal to make it more filling. Best enjoyed cold.

Ingredients (serves two)
2 dl frozen pineapple
2 handfuls of spinach
1 dl oatmeal
1 small banana
Almond milk (as much as you need to get the consistency you want)

Instructions
Mix everything in a blender and enjoy!


By: Henriette Danielsen / Photo cred

Body Food

How food can boost your workout

How we fuel our bodies before and after a workout are important to not only perform well during exercise, but to recover well after pushing its’ limits.

But knowing the right foods to pick for a pre and post workout snack can be a little confusing. Not only do we have to think about what foods to fuel our bodies with, but we have to consider when as well.

Pre-Workout
Don’t be afraid of eating carbs. Carbohydrates act as fuel for your body to keep it going. It’s recommended to eat your pre-workout snack 1 to 3 hours before your workout. Try snacking on some granola, an apple with peanut butter, a banana, or a handful of nuts with raisins. The protein in the snacks will help prepare the right amino acids for your muscles in order for them to function their best.

Post-Workout
It’s important to get both carbohydrates and protein after your workout. It’s recommended to get nutrition within 15 minutes of completing an intense workout routine. Some post-workout snacks to consider are a smoothie, chocolate milk, or a turkey and veggie wrap.

To wrap things up, we know that protein and carbohydrates are both essential macronutrients we need to fuel our bodies and recover well.

What we put into our bodies can make or break a workout and how you feel afterwards.

Honor your body and the hard work you’ve put in to making it the best it can be, and fuel it with nourishing foods. And remember, the food we talk about in this post is snacks, make sure to add some proper meals too.


By: Samantha Thayer / Photo cred 

Featured Mind

Find what feels good  

In our high pace society, we often run around doing everything at once in the hopes of checking of yet another thing on our to-do lists. We need to have it all; the perfect job, family and relationships. But the pursuit of having it all leaves us with no time or strength to take care of ourselves.

We all need a break every once in a while, for the sake of our sanity, but how do we do that?

Realize that you need it
First off you need to realize that you’re not running on super fuel and we all need to refill occasionally. Taking time for ourselves, away from the many distractions that surround us, is of the highest importance.

Find your “me-time”
Whatever makes you feel relaxed and good is considered “me-time”. It can be to go for a walk, practice yoga, take a bath, read a book, try out a new recipe etc. “Me-time” means different things to different people, you just need to find yours.

Prioritize it
Solitude is like a little vacation for the soul. It may feel like a challenge to let yourself slow down, but is still very important. Make time in your everyday to find what feels good and make it a priority.

Tell people
Be clear about your needs to the people around you. If friends want to meet, but you want to spend that time doing something for you, let them know. Or tell your partner you will spend the next hour having “me-time”. Make them understand this is a priority to you.

Don’t feel guilty
Many of us are used to putting others first and may therefore find it hard to prioritize ourselves without feeling guilty about it. Taking time for yourself is healthy, and to be able to take care of others and share your positive energy you need to nurture yourself first. Feel good to do good, and leave the guilty conscious at the door step.


By: Henriette Danielsen 

Be Inspired

Boost your energy level this winter

Winter has arrived in Scandinavia, and the lack of daylight and the cold weather seems to steal our energy. Suddenly it’s much harder to get up in the morning and it feels like we always reach for that extra cup of coffee.

However, there are some easy steps to be done to refill your energy level and kick winters ass (without increasing your coffee intake). Take a look;

Vitamin boost
Vitamins prevent fatigue, so a multivitamin a day is enough to rise your energy level over time.

Avoid refined sugar
Like always, refined sugar isn’t the best thing to fuel your tired body with. All it does is give you that sugar high, but then you hit rock bottom pretty fast too. However, we totally understand that a day without snacks isn’t a day worth living, but luckily there are healthier alternatives that don’t steal your energy. Take a look here.

Tap your thymus

Tap your what? No worries, we will explain! Your thymus is located at center top of your chest, below the collar bone, between your breasts. It’s said that when tapped, it triggers the production of T-cells, boosts energy, relieves stress and increases strength. So, give it a tap for about 15 seconds while breathing deeply.

Socialize
We all have that one friend or colleague who never seems to run out of fuel (energy). Sometimes the best thing to do is socialize with people like that, because mood and energy is contagious.

A vacation for the brain
For each blink we take, the brain takes a mini-vacation, according to Dr. Douglas Graham. So, all you go to do the next time your feel tired while reading or working is blink 10 to 20 times per minute and the brain will get the chance to recover. Cool, right?


By: Henriette Danielsen

Breakfast Nutrition

Overnight oats

We love to prepare food the night before that can be enjoyed the morning after. Remember that time can have a positive and essential impact in the process of cooking. A great example of this is the fermentation process which is essential and makes sourdough bread and kimchi as delicious as it is.

This recipe is super easy to make and you will save a lot of time, leaving you with a balanced and happy tummy.

Ingredients
50g oats (you can also use buckwheat flakes or gluten free oats)
1/2 tsp ground cinnamon
1/2 medium apple (diced into smaller pieces)
1.2 dl almond milk
1 1/2 tsp honey (or agave syrup)
1 tbsp. chia seeds (or flax seeds)
1 cm fresh ginger (peeled & finely chopped)
A pinch of Himalayan salt

Optional: 1 dl plain Greek yogurt (to make it creamier)

Instructions
Add all ingredients in a jar or bowl in the following order: oats, cinnamon, ginger, salt, apples, almond milk, maple syrup, yogurt, and preferred seed. Just let it be in different layers – do not shake. Seal the jar or bowl with a lid or plastic wrap and refrigerate overnight. When your ready to eat your brekkie, shake the jar or empty everything into a serving bowl and stir to combine. Add Greek yogurt (or almond milk) if you prefer a thicker/thinner consistency. Add any desired topping (like dried nuts, fruits or maple syrup) and enjoy!


By: Linnéa Nilsson / Pexels.com

Smoothies/Juices

Blueberry booster

As autumn is drawing close, it’s important that we fuel our bodies with vitamins and antioxidants. This recipe is perfect for breakfast or as a booster before your workout! It only contains six ingredients and is super simple – check out the instructions below!

Ingredients
200g blueberries
250 ml pomegranate juice (or any other juice)
1 tbsp chia/flax seeds
1 ripe banana (peeled)
1/2 avocado (peeled & pitted)
Ice cubes (add as much as you like)

Instructions
Use a blender and add all ingredients. Mix until everything is combined and you have a nice, smooth texture. Add more ice if the smoothie is too thin. Serve in two glasses, sprinkle with some fresh berries and enjoy!


By: Linnéa Nilsson / Pexels.com

Drinks

Golden Milk

We would like to share a recipe for an ancient, inflammatory Ayurvedic drink. Making a cup of Golden Milk is one of the best ways to incorporate turmeric in your everyday life.

Tips: Drink before bedtime and you’ll sleep like a baby afterwards. 

Ingredients (serves 2)
300 ml of milk (use any kind; rice, soy, almond etc.)
Turmeric (1 inch fresh or 1/2 tsp dried)
Ginger (1/2 inch fresh, thinly sliced)
1 cinnamon stick (3 inches)
1 tsp coconut oil
1 pinch of ground cinnamon or cardamom for serving

Optional: 1 tsp sweetener (honey, maple syrup or agave syrup)

Instructions
Heat the milk and stir in the turmeric, ginger, coconut oil and the sweetener. Bring to a low boil and reduce the heat for about 10 minutes (remember to stir occasionally). Finally, strain everything through a fine-mesh sieve into your favorite mug and top with a dash of cinnamon.

You can choose to use fresh or dried turmeric for this recipe, but keep in mind that you need to stir well before you drink if you’re using the dried version, as this will settle in the bottom of the mug. You can storage the drink in the fridge for up to 5 days!


By: Linnéa Nilsson / Photo: Pexels.com

Guest Posts

Boosting your energy while pregnant: 7 Actionable Steps  

Being pregnant can be quite difficult on you, your body, and your friends and family. You want to please everyone, but the lack of energy makes you want to nap and rest all of the time. Before you were always active and out and about with friends and family, and now you can barely get out of bed. All you want to do is boost your energy, even a little bit.

Now all hope is not lost, and there are a few different ways to do this. You can have some of your energy back and live a life similar to your one pre-pregnancy. So let’s look at some actionable steps to get you back on track to your energetic self.

First, you need to become active
I know, easier said than done. Start by exercising a little bit each day. This does not involve a boot camp class at your local gym. Go outside and walk for 30 minutes around your neighbourhood. This will get you moving and teach your baby at the same time that daily exercise is important. If you are not into walking, then try another low impact exercise like yoga.

If all you want to do all day is sit and watch television, then just drop the sitting part
There are usually exercise classes on the television during the day time hours. They usually have yoga on since all you need is a floor to balance on and do some stretches. This is ideal for pregnant women not wanting to leave the house. Just make sure that you do not lie flat on the ground when doing yoga as this is not good for you and the baby.

Another exercise to boost your energy, and is safe for you, is riding a stationary bike
You do not need to worry about balance since the bike is stationary and you can adjust your gears to make it hard or easy on your legs. Plus this is also a great work out for your legs. Toned legs and a boost of energy. Sign me up! Just make sure you keep it low impact. That is the safest form of exercise for you and your baby.

Sleep
I am not talking cat naps through the day and four hours at night. I am talking a solid 8 hours or more each night. I know it can be quite uncomfortable to sleep, but continuous sleep is very important for you and baby. Once you sleep for a solid 8 hours or more, you should feel an added extra boost of energy. Make sure you keep this up as it is vital to your health and your babies.

Keep eating healthy
Feed your body what it needs ladies. Indulge in fruits and vegetables, have whole grains, enjoy dairy if you are able to and eat plenty of lean protein like chicken. Research shows that a pregnant woman should eat plenty of sweet potatoes, bananas and chicken (if not vegetarian or vegan) for a boost in B6 for energy and natural body healing.

If you want to stimulate your brain, then feed it blueberries or other foods rich in antioxidants. Broccoli has vitamin C and beta carotene to naturally keep you energized. As you see, there are so many different food options to keep you healthy and boost your energy that you’re bound to like some of them.

Hydration is key
In addition to food, you can boost your energy simply by being hydrated. Drink plenty of water throughout the day. Have at least 64 ounces of water a day, if not more. We are often dehydrated and do not realize it because we ignore the symptoms. Dizziness, headaches, feeling sluggish.

These are all signs of dehydration that can be easily put at bay. Also, be sure to stay away from caffeine unless your doctor tells you that it is safe. Caffeine is another culprit when it comes to dehydrating you. Switch your café mocha for a fruit infused water instead.

Have your ‘me time’
Last piece of advice to boost your energy is having “me time”. You need to set time for yourself each day and just relax and meditate. Close your eyes, clear your mind and just focus on one idea of serenity. This can lower your blood pressure, boost your immune system and give you more energy throughout your day. Just sit for 30 minutes and breathe in, then breathe out. Picture that sunset or sunrise in your mind and think about happier times. This will do your body and your mind good.

Lastly, do not forget about your loved ones. Your partner, your family, your friends are all an integral part of how you perceive life and how energetic you may feel.

Furthermore, without a proper support group, you would not be who you are and where you are today. So enjoy the days of being pregnant, and remember to stay relaxed and vow to practice good habits for yourself.


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This post is contributed by Natalie Michele, an expert on pregnancy and a consultant that has helped hundreds of women.

Visit her blog for the latest and greatest pregnancy information.

Baking Snacks

Afternoon treat

During the afternoon it’s most likely that most of us feel low on energy which usually results in a “quick-fix”. Either by drinking lots of coffee, sodas or eating candy. We suggest you try these bars instead, which are easy to make, and don’t consist of any raffinated sugar.

Ingredients
2.5 dl flaked coconut
2.5 dl fresh dates
2.5 dl dried, organic apricots (chopped)
2 dl walnuts (or mix with almonds & cashews)
2 dl oats
0.5 dl flax seeds (or sesamee seeds)
1tsp himalayan salt

Tips: You can also add 2 tbsp raw cacao if you’re a chocolate-lover as we are

Instructions
Preheat the oven to 375°C (hot hot) and line a pan with plastic wrap. Toast the oats and walnuts on two separate baking sheets until golden. Let cool for a few minutes and then chop the nuts. Make a puree out of the apricots and dates in a blender and put the mix in a bowl together with the oats, nuts, coconut, salt and flax seed. Press the mixture into the already prepared pan and chill until firm. Finally, cut into 12 bars and enjoy!


By: Linnéa Nilsson Photo:Flickr/Mariam