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health

Food Nutrition

Q&A #1 with Clara

We are thrilled to be presenting the first of our Q&A with Clara!

After you asked your questions on our Facebook page and  directly in the comment section of our website, Clara went through them and picked some she answered in the video below.

In this very instructive piece, Clara tackles questions about juicing, stomach cramps, B12 and other subjects so many of us wonder about. And she does it with so much laughter and humor, making it fun to listen too.

Anymore questions? Make sure to ask Clara in next month posts or by commenting below.


By: Mo Oléron

Recipes Smoothies/Juices

2-1 brekkie favorite

We have a new favorite brekkie, a smoothie filled with lots of berries and greens. And the best part; it can easily be made into a smoothie bowl. A 2-1 brekkie made in no time.

Ingredients
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/2 cup frozen blackberries
1 banana
2 handsfulls of fresh spinach
1 tbsp acái powder
Oat milk  (amount depends on how thick or thin you want your smoothie)

Instructions
Mix all the ingredients in a blender and serve in a glass, preferably with ice cubes and a glass straw. If you use a little less oat milk the consistency gets thicker and you can serve it with fresh fruits and muesli on top. Enjoy!


By: Henriette Danielsen / Photo cred: Oatbox.com

Be Inspired Body

Run yogi, run!

A lot of runners are reluctant to start practicing yoga. Maybe because they fear they will not be flexible enough (number one excuse worldwide), or because they see it as something too gentle for them who like the contact of the asphalt, the race of their heartbeat and the wind on their face.

I started running before I started doing yoga, but it was not like that for me. Running has always been, and I have accepted the fact that it always will be, a love and hate relationship. Whereas yoga is just love. But somehow I need both. Talk about balance.

Runners out there, do not disregard yoga. It helps tremendously.

Things you need for running:

  • Muscle strength
  • Good balance and alignment to prevent injuries
  • Flexibility
  • Good breathing habits
  • Focus

Things yoga practice brings you: all of the above.

Do not be afraid to replace one run by a yoga class every now and then. You are not slacking, you are growing. Just like you will never evolve by doing the same thing over and over, just like you spice up your runs with a little “fartslek” every now and then, yoga will bring you the little extra to keep improving and reaching further.

Yoga teacher Denise Thompson once said “Yoga and running are the Yin and Yang of fitness”. I could not agree more, and I could not do one without the other anymore. When I feel too lazy to go for a run, I do yoga instead and it instantly makes me want to go for a run the next day. And when I have been running my muscles and my mind are calling for a delicious yoga sequence.

I’ll see you on the road…or the mat.


By: Mo Oléron

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