Browsing Tag

health

Food Recipes

How to get your greens in

Let’s face it, we all wish to be one of those healthy persons who can’t wait to chew on a celery stick, munch on broccoli or devour a large salad. I can be the first to admit that these aren’t my first options when hunger strikes or when my sweet tooth kicks in. Anyone feelin’ me?

I wish to maintain healthy eating habits, but at the same time ease my cravings, satisfy my needs and make eating a fun and relaxed experience. Food and eating should be enjoyable and not forced in any way. So, to the question; how do I include fruits and veggies in my everyday routine while at the same time keeping my food experience fun and tasty?

After years of trial and error when it comes to food, I have now found a balanced, healthy, fun and tasty way of eating. I have never felt more healthy, happy and in tune with myself. This is what I have been aiming for and I can’t wait to share my tips and tricks which you can implement in your everyday routine.

Include greens in your smoothies
That you can add fruits and berries to your smoothie probably isn’t news to you, but adding leafy greens might sound a little bit weird. If you haven’t tried it out I strongly suggest you to. To add a handful of spinach along with the rest of the ingredients, such as banana, berries, milk etc is such an easy way to increase your intake of greens throughout the day. The best part is that you can’t even taste the spinach.

Fry your veggies
Another way to increase your intake of veggies is to simply add them to a stir-fry, stew or similar. Hide shredded carrots in your stews, chop some veggies and add to an omelet along with some leafy greens to boost it even more or fry a mix of vegetables along with your meal of choice.

Make a fruity ice-cream
Put any fruits and berries of choice in the freezer and let it sit overnight. Whenever you are craving sweets or a refreshing snack on a hot summer day, this could be your quick and tasty solution. Either snack on them as they are or make a healthy and delicious ice-cream. To make the ice-cream, simply add your preferred ingredients to a food processor and blend. A tip is to have bananas or mangoes as the main ingredient if you want your ice-cream to be smooth and creamy. Along with the base, feel free to add flavorings such as cacao, berries, protein powder or even spinach.

Prep your snacks
I love to prepare cucumber, celery and carrot sticks to have on the go. Whenever I have it prepped and easily accessible, either at home or in a container on the go, I happily munch on my veggies when I feel like snacking.

Are you implementing some of these tips already? Let us know, and please share your own tips and tricks so we can support each other on our healthy and happy journey! Let’s make health a fun experience!


By: Nutritionist Clara Mo / Photo cred

Body

Can I become a runner?   

My body aches, my lungs burn and I curse with every single step I take. I am of course talking about the horrible experience of me trying to go for a run. Sounds familiar? Then keep on reading.

Running is arguably one of the most accessible, efficient and popular form of exercise. Millions of people all over the globe love to run, either outdoors or on a treadmill. Me however, not a fan. But according to several magazines and professionals I can be.

After having done some research I found some tips on how to become a runner and actually end up craving the tracks. The craving part is doubtable, but learning to enjoy running has sparked my interest. Let´s take a closer look:

Letting go of my limitations
Ok, according to the world-wide web, several magazines and professionals out there it seems like the first step towards becoming a runner is to let go of my limitations. Meaning it is time to shut down that voice in my head saying I can´t, I am not made for this and that I will die. Also, stop comparing myself to others and remember that we all have to start somewhere. In short: positive thinking I guess.

Using my breath
The trick seems to be to use your breath to find your pace. Here I thought it was music, but ok. It´s said that proper pacing depends on factors like how far you´re going (not far), how fit you are (ehe, not so fit) and your genetic ability (hmm, knee problems run in the family). The typical thing we newbies do wrong is almost always start off too fast and then burn out (seems accurate). A tip is to switch between walking and running in the beginning (that I can do).

Vary your run
Don´t run the same round every time, it seems to be the number one reason many of us loose our motivation. The tip is to vary your run, since there are so many different ways to run: short, long, intervals, in terrain, inside, along with others or alone. By varying it, it´s said to be more fun.

Don´t run every day
Practice and repetition is key to success, but according to most articles you should not run every day. Thank God, an advice I can easily follow. Seems that doing too much of a good thing isn’t so good, and I couldn’t agree more. The recommended amount is three times a week. Honestly, I think one will do for me in the beginning. Recovery is important you know.

Make it a social thing
There is no better way to boost your motivation than to get a running partner. However, keep in mind that you are not supposed to compare yourself to him/her and follow the signs your body is sending you. Not sure if somebody is at my level here, but if you are call me.

Now it remains to test the theory. Are you with me?


By: Henriette Danielsen 

Food Nutrition

Nature’s candy

I have never been big on candy. I love cakes and chocolate, but candy I managed to stay away from really easily. I much prefer nature’s candy: the berries. 

And among them, blueberries are high on my list. Not only do they taste delicious by themselves or in pretty much any kind of smoothie, breakfast or dessert recipe, but they have tons of great properties.

Being full of antioxidants (substances that inhibits oxidation and removes potentially damaging agents in a living organism such as the gallic acid), blueberries have a reputation to help “fight” aging, boost your brain, improve your digestion (thank you fibers!), are good for your skin and heart and even help fight some types of cancer.

I think all this information about blueberries that my mom used to tell me when I was younger got stuck in my head. Especially the part about blueberries being good for the sight. Being the four-eyed that I am, I must have focused more on the raspberries growing up though. Oops.

More recently I read that the Royal Air Force was known to consume a lot of blueberries during World War two which allegedly improved their night vision. It´s said the pigment (anthocyanin) contained in the berry and providing the blue/purple colour is helping  to improve sight.

While writing this I noticed the deeper you research the more your read about the pro and cons and discover ongoing debates on whether this and that is true or not. But honestly even if only half of these facts turn out to be true,  I would much rather keep eating summer’s candy. And if it all is just a placebo effect, it’s one delicious one!

So now that summer is around the corner and berries are appearing everywhere whether you go and pick them yourself or you buy them at your local supermarket, do not hesitate to grab a box or two! They are delicious as a treat by themselves, in fruit salads, to top a cake or ice cream, but also in pies or even better if you ask me, in smoothies. 


By: Morgane Oléron

 

Be Inspired

An occasional digital detox

We’re all constantly connected, and while the good sides of smartphones and modern age technology are numerous, how much do we really know about how our devices are affecting us?

There are studies that link Facebook to depression, social media to narcissism, smartphones to insomnia. And while we may choose to disregard them, deep down many of us feel intuitively that spending all this time online can’t be that good for us.

Taking a healthy break from technology might lead us to a happier life and that is where a digital detox comes in. Wondering what digital detox is? Here’s the definition: ”A period of time during which a person refrains from using electronic devices such as smartphones or computers, regarded as an opportunity to reduce stress or focus on social interaction in the physical world.”

By turning the technology off, I come back to here and now

For my younger self that used to sound like a nightmare, not having my phone or Wi-Fi was terrifying. However, nowadays I find myself craving these periods when I can switch everything off and be alone with my thoughts. No scrolling on Instagram, no answering emails like they are a matter of life and death, no headphones playing the latest episode of some podcast.

Going on occasional digital detox helps me to reconnect. I reconnect with my loved ones, with nature and with myself. It lowers my stress levels as I avoid the constant distraction of notifications and alerts. It helps me be present. It also helps me be productive as I eliminate the amount of time that I would normally spend on my phone doing not really sure what.

By turning the technology off, I come back to here and now. And it always turns out that that’s exactly where I need to be.


By: Ivona Josipovic 

Recipes Smoothies/Juices

Our acaí super-smoothie

Oh, how we love to start our morning off with a fresh and sweet smoothie! And in this super-smoothie we have added acaí, a berry considered one of the top superfoods, due to their incredible antioxidant properties and other numerous health benefits.

Fun fact:  Acaí has a name nobody seems to get right. Did you know it is actually pronounced
AH- SIGH-EEE! There you go, now you go it.

Ingredients
3 dl raspberries
1 banana
1 tsp. acaí powder
A dash of agave syrup (for extra sweetness)
Almond milk (how much depends on the consistency you want)

Instructions
Mix all the ingredients in a blender, add to a glass jar and serve with a glass straw. As simple as that! Enjoy!


By: Henriette Danielsen

Be Inspired

Looking at health from a broader perspective

Teresia Tingström used to be an emotional eater, stuck in a behavior that caused more damage than good. She decided enough was enough and started her journey to a better self. She is now working as a Health Coach, helping clients build a healthy relationship to both food and their bodies.
By: Henriette Danielsen Photo: Private

Having struggled with her own body image for years and suffering from a strained relationship to food, Teresia felt stuck in a life she didn’t want.
– I used to be an emotional eater. I used binge eat, starve myself and over-exercised. It was a temporary solution to my problems, an escape from my loneliness and pain. What I realized after a while is that it only took me further away from what I truly desired, a happy and healthy life.

Teresia reached a point where she couldn’t handle her dysfunctional behavior any longer and decided it was time to start taking care of herself. She wasn’t happy, but she wanted to be.
– Happiness is an inside job, so I shifted my focus. It is not all about how we look, but how we feel, from the inside and out. I decided to start talking to someone about my problems instead of hiding them behind a destructive eating pattern, she says.

Today she uses her own experience and knowledge to help others, working as a certified nutritionist with emphasis on behavioral change. Based in Barcelona, she is offering worldwide online services, helping women nourishing their body from a place of love and help them become the best version of themselves.
– My goal is to help women move away from society’s norms of what a body should look like in order to be worthy and pretty, to stop dieting and rather build a healthy relationship to food and guide them to a more positive view on themselves.

I believe in a holistic perspective with an individual approach growing from a place of love rather than fear.

What kind of connection do you see between people’s emotions and eating habits?
– I would say that for the most of us our emotions affect our eating behavior. I usually see that stress, tiredness, hunger and frustration causes overeating. But I can also see that more positive emotions cause overeating as well. It’s impossible to not involve emotions and food, because food causes joy, satisfaction and nourishment. We learn that already when we are kids. On our birthday we have birthday cakes, when we graduate we are celebrated with tasty food and when it’s Saturday we can eat candy because it’s the weekend. The key is finding the balance. To create awareness about our own emotions, to listen to ourselves on a daily basis and eliminate the need for acting out unfelt emotions on our plate, she explains.

Teresias philosophy is that health and nutrition isn’t about counting calories, grams of fat or fiber, nor is it just about eating only for the purpose of sustenance.
Food plays a major role in our social, behavioral, cultural and emotional lives and that is something we have to respect. It’s time to shift focus from weight, the diets and nutritional dogmas, to instead focus on self-care and improving our relationship with food and our bodies. I don’t believe in dieting and most importantly, that the same approach does not work for everyone. I believe in a holistic perspective with an individual approach growing from a place of love rather than fear.

Learn more about Teresia by visitng her website and Instagram account.


Facts
Name: Teresia Tingström
Age: 29
Lives: In Barcelona
Name one thing that makes you happy: My wonderful friends

 

Breakfast Recipes

Beetroot and ginger granola

This vibrant pink-colored beetroot and ginger granola is loaded with superfoods and will definitely bring some flavour to your morning.

Ingredients
1 medium beetroot (200g)
2 cups (160g) gluten-free oats
½ cup (85g) raw buckwheat
½ cup (60g) sunflower seeds
½ cup (60g) pumpkin seeds
½ cup (70g) raw unpeeled almonds 
½ cup (40g) coconut chips
¼ cup (40g) chia seeds
¼ cup (45g) fresh pitted dates, diced
1 small ginger, grated
2 tbsp. virgin coconut oil
½ cup (120g) unsweetened apple sauce
3 tsp grounded cinnamon 

Instructions
Preheat the oven to 400 F (200 C). Wrap the whole beet in tin foil (with the skin) and place it in the oven for about 1 hour. In the meantime, put the almonds into a food processor and crush for 2-3 pulses until they are broken into pieces (not too small). Place into a large bowl with all the dry ingredients except the cinnamon. Add the fresh pitted dates diced into very small pieces. Stir until combined.

After an hour or so, take the beet out of the oven. Peel it and puree it into a strong blender or food-processor until you get a smooth texture. Add some water if needed. In a small saucepan, melt the coconut oil. Add the beet puree, the unsweetened apple sauce, the freshly grated ginger, the ground cinnamon and ginger. Stir well until combined. Pour the beet mix over the dry ingredients and stir well. The mixture should be covered evenly and it should be slightly sticky.

Heat the oven to 340 F (170 C). Line a baking tray with parchment paper or silpat. Pour your granola mix into the prepared baking tray and bake for about 40 minutes, stirring well every 10 minutes, so the outer edges do not get burned. Remove from the oven and let cool for about 20 minutes. Store in an air-tight container for about two weeks.


By: Delphine Fortin,  Author and food blogger behind Del’s Cooking Twist

Breakfast Featured Recipes

Smoothie bowl

Smoothie bowls are as delicious as they sound and the ultimate go-to brekkie. They are healthy, filling, easy to make and super pretty!

The best part about smoothie bowls is that you can create pretty much any combo of flavours that you want and then top it with your favorite fruits and other crunchy things like muesli, nuts and seeds.

Ingredients
1 banana (frozen if possible)
1.5 dl frozen berries (blueberries/raspberries)

1.5 dl Oatly Havregurt
Topping of choice 

Instructions
To make the smoothie, blend the ingredients until you get a smooth and creamy consistency. Then top with topping of your choice. Chopped fruit, more berries, seeds, a dash of peanut butter etc. True morning delight.


By: Morgane Oléron / Photo cred 

Be Inspired Body

Follow my journey to a stronger and healthier me  

A few weeks ago, I met Michael Glover, the founder of rebirth fitness in Stockholm. He introduced me to his concept and immediately caught my interest.

rebirth is dedicated to providing the best personal training and wellness services in the most unique, private environments. They develop personalized training programs based on your individual needs, your condition, and your goals, sharing their knowledge to make your training more effective and fun!

I am an active girl (or should I say lady), but not in the “running to the gym every day” kind of way. I prefer to go for long walks, throw in a few power walks and get on my yoga mat to find what feels good.  Strength training on the other hand, not so familiar with. Of course I have suffered through both Abs and Ass and Bodypump from time to time, but I never grasped the whole concept of strength training and how it can help my body in more ways than one.

Until I met Michael.

Having two jobs it’s fair to say that I sit a lot in front of a computer and my neck and back pay the dues. Being 28 years old and have a posture of a 90 year old, not so fun. Being 28 years old and not strong enough to hold a ball of 10 kg, not so fun. Being 28 years old and have headaches because my neck is hurting, again; not so fun. So Michael and I decided to team up and do something about that.

Being 28 years old and have a posture of a 90 year old, not so fun.

I will meet Michael for 10 whole session and during those sessions he will get me in shape in a fun and effective way (the rebirth way). In about five weeks he will get my body working again, help me get stronger and teach me to exercise the right way for my body.

Follow my journey on our Instagram account and I will of course check in later and let you know how it goes when a regular (very untrained girl) hits the gym.

Wish me good luck!


By: Henriette Danielsen, Editor in Chief / Photo cred: Clara Mo / Location: rebirth fitness

Be Inspired

Happiness boosters

Ever have those days where you’re just not motivated to workout, but you do it anyway? And afterwards you have a burst of energy and your whole day just seems brighter, happier, and overall more productive?

That’s a little reaction caused by chemicals in our body known as endorphins. Endorphins improve natural immunity and reduce our perception of pain. Exercise also triggers the neurotransmitter norepinephrine, which may directly improve our mood.

Regularly exercising is not only great for our bodies health but for our emotional and mental health as well. Some studies have even shown that exercise could even serve as a replacement for those taking antidepressants for mild to moderate depression.

So, we know that exercise is good for our emotional health – but how much exercise do we really need to see the effects on our mood? Experts suggest we only need half an hour to an hour of moderate exercise, like brisk walking, five to seven days a week. Regularly exercising is also a great way to boost your self-confidence, distract your mind from worries, and help you make new friends.

So, next time you’re starting to feel a little down, try going on an evening
(or morning, for you early birds) walk and really practice being in the moment.

Not only does exercise really help improve your overall mood, getting the proper nutrients to fuel your body can make a huge difference too.

When your body gets the nutrition it needs, you end up being able to maintain higher energy levels that will help you maintain regular exercise. And eating a variety of healthy foods is important because what we eat directly effects our brains. Carbohydrates increase our serotonin – the happy chemical – which is why some of us crave ALL THE CARBS when we’re under stress. Healthy fats (omega-3 fatty acids) also influence our brain processes because they become part of the membranes of brain cells.

Pretty cool, right?

If you find yourself feeling “low” throughout the day, try changing the timing of your meals. And try to stick to healthy snacks (we’ve got lots of options), and eat nutrient-dense meals for breakfast, lunch, and dinner and see what happens.

In conclusion, if you find yourself having a rough go of things lately, make it a point to get out and be active whether it’s by yourself, with friends or family. Go for a walk, take a yoga class, or try something new. Afterwards, replenish your body with nutritious food and I’ll bet you start feeling better (and no; enjoying some chocolate from time to time on the sofa won’t kill you).

There are a lot of things that cause stress in our daily lives, so be patient with yourself and take the time to breathe, be active, let go, and recharge.


By: Samantha Thayer / Photo cred: Clara Mo /Location: rebirth fitness