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healthy

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

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

Baking Recipes Snacks

Two-in-one snack edtition

From no-bake energy bites to healthy mini peanut butter pies! 

These healthy no-bake energy bites, packed with superfood, are the perfect healthy snack to enjoy anytime of the day. Top them with a delicious vegan peanut butter mousse and you can turn them into some yummy and healthy mini peanut butter pies.

For the energy bites:

Ingredients (makes 8)
1 cup old-fashioned oats
½ cup unsweetened shredded coconut
½ cup ground flax seed
1 tbsp chia seeds
½ cup peanut butter (or almond butter)
⅓ cup honey (or agave, or maple syrup)
½ cup mini chocolate chips
1 tsp vanilla extract

Instructions
Stir all the ingredients together in a medium bowl until thoroughly mixed. If too gooey, add some more oatmeal, if too dry, add some water. Cover and let chill in the refrigerator for half an hour. Once chilled, shape into patties, using a stainless-steel measurement cup (¼ cup size), or simply roll into small balls if easier. Store in an airtight container and keep refrigerated for up to 1 week.

For the vegan peanut butter mousse:

Ingredients
1 can full-fat coconut milk
4 tbsp natural creamy peanut butter
2 tbsp maple syrup

Instructions
Chill coconut milk overnight. When ready to use, remove the lid and scoop out the solid cream from the top into a chilled bowl (reserve the liquid part for a smoothie recipe for example). Using a mixer, beat until creamed together, about one minute. Add peanut butter and maple syrup, and stir until well combined. Transfer into a piping bag and pipe onto each energy bite. Chill for at least one hour before serving. Reserve leftovers in a covered container in the fridge. Will keep for up to 1 week.


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

Nutrition Smoothies/Juices

Pink power

Whenever you need a colorful uplifter! 

On the go, quickly need a snack or just feeling lazy? Here’s your saviour; a pink power smoothie! Healthy snacks don’t have to be complicated. Let’s do this!

Ingredients
1 banana
1 dl frozen raspberries
2 dl soyghurt (sugarfree)
A splash of oatmilk

Instructions
Simply mix it all together, serve in a gorgeous jar or just turn the blender up side down and chug it all down if you’re feeling lazy (happens at my place a whole lot). Enjoy!


By: Nutritionist Clara Mo

Body

Half marathon half prepared

For those of you who don’t know me, let me set one thing straight: I haven’t always been a runner. I used to be one of those who was under the impression that running was something you only did when being chased. I also like to add that the very first day I ran seven minutes on a treadmill without stopping I emailed my entire family. True story.

That was seven years ago. A lot has changed since then. I have managed to stay longer and longer on the treadmill (and fought the urge of emailing my family every time) and have started to actually enjoy it, most of the time. I have broken personal records, in terms of time and distances, and registered for a few races here and there. So, I guess you could say I’m a runner now.

However, I must admit I have periods where I’m a much better runner than others. Others being when my friends: “laziness”, “cold-weather” and “procrastination” come together and throw a party in the living room of my mind. Usually, the best way for me to get back into my running shoes is to register to a race. If I’m gonna pay someone to be able to run in the street, something I am well aware I can do for free any day of the year, I’m gonna at least do my best! And that usually does the trick: I wanna do better than the last time, so I go out for a run and start training.

This year however, it didn’t quite work as planned. I had so much on my plate when I moved back to Sweden last fall that running fell off my priority list. Until my friend Amandine told me she had registered to Paris half marathon 2017 and was planning on running it with me. My lovely Dine had register for two half marathons two years in a row and had to withdraw each time at the last minute because of injuries. I felt like I couldn’t refuse so I registered too. That was last summer. That gives me plenty of time I thought.

So…Paris half marathon is this weekend…

What happened? I think I partied hard with my old friends “laziness”, “cold-weather” and “procrastination” and a newbie to the party: “super duper busy”. Bottom line, I find myself running 21.1km in a few days and have run 1x 12km, 1x14km and 1x16km the past month. That’s it. I can probably kiss my dream of beating my personal record goodbye, but I am secretly hoping all the yoga I’ve been incorporating in my daily routine will do the trick when it comes to breathing and stride.

But not being 100 percent prepared does not bother me anymore. It did at first, until I realised three things:
• I am the only one to blame, lesson learned
• It’s up to me to go out there and have fun and make the best of it
• No matter what, we’re still having brunch afterwards

Once this is over and if I survive it, I promise myself I’ll be more disciplined with my running. And should my usual “friends” pay me a visit I’ll make sure to get out there and meet up with real friends at www.runwithmestockholm.com for my weekly dose of motivation instead.

If like me, you’re wondering how it will go on Sunday, stay tuned and have a look at our Instagram story!


By: Morgane Oleron / Photo cred 

Events Previous Events

Good Vibes

On Sunday the 19th of February, we invited our readers to an inspirational talk in the heart of Stockholm. Nutritionist Clara Mo inspired us to a healthier lifestyle and showed us how to best incorporate healthier habits into our daily lives! It was a beautiful morning filled with so much good vibes!

Thank you to everyone who came and spendt their morning with us, to Clara for sharing her knowledge and passion, Hälsocafet for sponsoring us with THE most amazing vegan food, The Healthy Box who gave everyone the best gift to bring home and SUP46, Start-Up People of Sweden for the amazing space. Also a big thanks to NOA Relax & Focus and CLIF Bar! Beyond grateful and happy <3











For more pictures, head over to our Facebook page!


By: Henriette Danielsen

Featured Nutrition Smoothies/Juices

Green booster

Did you know that your gut health and immune system are linked? That as much as 70-80 percent of your immune tissue is located within your digestive system? In other words; it’s considered wise to contribute to a healthy gut flora. 

We came across this smoothie in our latest bible; Food Pharmacy! A book we recommend everyone to read, it’s truly eye-opening. This green booster is full of plant fibers that are good for your gut, so let’s “gut” going (hehe).

Ingredients
70g salad (rucola or other of choice)
2 handfuls of spinach
½ cucumber
½ lemon
1 cm ginger
2 stalks of celery
1 avocado
2 dl water
1 tbsp. coconut oil

Instructions
Mix all the ingredients in a blender until you get a smooth consistency. That’s it! That’s one step in the right directions towards a happy and healthy gut.


By: Henriette Danielsen / Recipe: Food Pharmacy

Breakfast Nutrition

Colorful oatmeal

We’re huge fans of colorful food, like smoothies and acai bowls. However, during the colder months it can be nice to get some warm food into our freezing bodies.

This oatmeal is a perfect way to start the day, but can as easily be made for lunch or in the evening as well. Maybe after a workout or simply when hunger strikes. Just don’t forget the blueberries; it’s what gives it the lovely color.

Ingredients (serves 2)
2 dl oatmeal
4 dl water
1 dl frozen blueberries
1 banana
Superfood (like goji berries and mulberries)

Instructions
Mix the oatmeal, frozen blueberries and water and bring to boil very slowly, and don’t forget to stir. After about 2-3 minutes it’s done. Top with the banana and superfood and you’re ready.


By: Henriette Danielsen

Be Inspired

Turmeric – The Wonder Spice

Turmeric is a spice known for its bright yellow color and inflammation fighting properties. Related to the ginger family, turmeric is a great spice that you can add to almost any dish to reap the health benefits. If you’re interested to learn more, read on!

Turmeric is a great way to add more flavor and spice, while getting some of the anti-inflammatory health benefits, to any dish. It’s recommended to pair turmeric with black pepper, as it will help the body better absorb the nutrients in the spice.

It’s known to contain many antioxidants and some claim it’s helpful in protecting against cancer and Alzheimer’s disease. It’s also said that turmeric is beneficial for those suffering from stomach problems, like constipation, cramping, and irritable bowel syndrome. Eating a diet that incorporates this spice can help prevent things like ulcers, bloody stools, and soothing irritation in the gut. Pretty cool, right?

In addition, turmeric has been found to help improve liver function and reduce levels of toxicity in the body. Because of this, people use it to help with detoxing. In traditional medicine, turmeric was often used to help with stress and cognitive abilities, too. It was used to help boost concentration, memory retention, and fight stress.

Personally, I like to add it to vegetables and potatoes, but there are numerous ways to use this spice. Are you ready to give turmeric a try? Here are a few recipes I recommend you to try:

Turmeric Latte by HeavenlynnHealthy
Cleansing Vegetable Turmeric Soup by Emilie Eats
Crispy Turmeric Roasted Potatoes by The Fitchen

Have you tried turmeric before? Do you have any good recipes to share? Feel free to leave a comment in the comment field below.


By: Samantha Thayer / Photo cred

Be Inspired Featured

A happy and healthy you

Want to make healthier choices in your everyday life? Eat cleaner and feel energized and good? That’s totally awesome, but don’t let some diet take over your life. Do us a favor and don’t go on a diet at all! Make a lifestyle change instead.

Every day, people make the decision to start eating cleaner and make healthier choices. But not everyone knows where to start and end up on the first diet they can find. As a result, they cave after a week or two, leaving them with a sense of guilt.

We don’t want none of that. We like people to be happy! So here are some very simple steps to a healthier everyday life that don’t include any diets or strict regimes (if a healthier lifestyle is what YOU want).

Add more greens
Green: The color of nature and so many yummy veggies! Try to eat more greens by simply adding it to your morning smoothie or let them find their way to your dinnerplate. A recommendation is to start with the greens and then go over to the carbs and protein. A little trick that works wonders. And if you don’t like broccoli? Well then don’t eat it! There are so many delicious veggies to choose from, don’t spend time eating things you don’t like.

Drink more water
A cool water bottle should be your best friend from now on, never leaving your side. By having water available at all times makes it easier to remember to drink. And why should we drink more water? First off; because without it we die, but I guess you already knew that. Secondly; water is essential for the proper circulation of nutrients in the body, it flushes out waste and bacteria and lots of other good reasons that you can simply Google if your interested.

Say hello to alternatives
We are all told to eat less sugar. Easier said than done, believe me I know. And you know what: I don’t want to give up my favorite cookies entirely, or my favorite Belgian chocolate ice-cream for that matter (the love between us is to strong). So, the key here is to occasionally try to switch out those cookies with homemade ones, that favorite ice cream with nice-cream and that chocolate mousse with an alternative one. That way you still get your treats, just healthier alternatives.

Miss sleepyhead
Sleep is very important, because it can help protect your mental- and physical health and your overall quality of life. So, don’t underestimate the power of a good night’s sleep (guess this must be the easiest change, who doesn’t like to sleep)?

Get your booty going
Yoga, dancing, walking, spinning, running, hiking, tennis, swimming, strength, kettlebells.. The list can continue forever, there are so many ways to get active. Just find an activity you like and get your booty going. And if all of the above fail we recommend sex (lots of it, hihi).

Making healthier choices isn’t as hard as you may think, all you need is a positive mindset and a little willpower. And remember to have fun! Healthy doesn’t necessarily mean boring. Quite the contrary.


By: Henriette Danielsen / Photo cred