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Inspiration

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

Be Inspired

Get your confidence-cloat on

Lack of confidence at work is common issue, either if you´re new, feel inexperienced or have doubts about your ability to succeed. But it´s possible to overcome this fear and regain your confidence.

True confidence and the belief in your ability to succeed plays a major role in your success. And let´s face it; when we spend as much time as we do at the office, who doesn’t want to feel confident and happy?

Let´s take a closer look at how:

Cut the negative self-talk
Negative self-talk will get you nowhere, except make you insecure. Encourage yourself and talk kindly. Everyone has imperfections and may feel like a failure from time to time, but accepting your flaws is way better than to drown in negativity. Nobody´s perfect, so don’t stress it.

Have the right focus
When approaching a new task, try to focus on your skills and talents instead of dwelling on your weaknesses. Think positive and you´ll be surprised how far it will take you. And when it gets hard; remember, they hired you for a reason.

Be curious
Gain more knowledge and improve your skills by reading and learning more about your field of work. Being curious will automatically open you to new input and knowledge, making you not only better at your job, but help you feel more confident. Knowledge is power my friends.

Ask questions
Never be afraid to ask questions. Asking questions means your eager to learn and that you have an interest in what you´re doing. And no questions are too dumb, remember that. That said, keep in mind that some things can be Googled and that asking the same question repeatedly might irritate colleagues. Write stuff down and make a list.

Step out of your comfort zone
It´s outside the comfort zone the magic happens, and by pushing yourself you will build new skills. Apply for a job that feels like a stretch but matches your interests, hold that meeting that you are so afraid of or speak at an event and tackle your fear head on.

Be honest
I am not a believer of the motto “fake it until you make it”, because I truly believe that if you are in the right place, being yourself is more than enough. Honesty comes a long way and never be afraid to speak the truth. Either if something (or someone) is bothering you, if a task feels too big or if you feel neglected.

Good luck!


By: Henriette Danielsen

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 

Baking Recipes

Orange glazed cinnamon rolls

Looking for a zesty comfort food to enjoy this weekend? Look no further! Give these vegan orange glazed cinnamon rolls a try.

Ingredients
1 cup of your favorite unsweetened plant milk (I prefer soy or almond)
1/2 cup vegan butter 
1 packet instant yeast
¼ tsp salt
3 cups all purpose flour
1 ½ tsp cinnamon
¼ cup + 2 tbsp cane sugar

Glaze Ingredients
1 cup confectioners’ sugar (whatever vegan brand you prefer!)
3 tbsp orange juice
Orange zest from one orange
1 tsp vanilla extract

Instructions
In a large sauce pan, heat the plant based milk and 3 tbsp of vegan butter until the butter is melted. It should be about the temperature of bathwater, not too hot or it can kill the yeast! Pour your mixture into a bowl and sprinkle in the yeast. Let sit for a few minutes – when it gets foamy you’ll know the yeast is activated. Next add in flour and stir until just combined. Once it’s sticky, transfer it to a floured surface to knead. Knead until it is less sticky and make a ball with the dough.

Oil a large mixing bowl and add your dough ball back in. Cover with plastic wrap or a towel and leave it out to rise for about an hour. On a lightly floured surface, roll out the dough into a thin rectangle. Brush with 3 tbsp melted vegan butter and top with sugar and cinnamon. Now roll the dough with the seam side down, and then cut the dough into 2 inch sections and place into an oiled pan.

Preheat your oven to 350 degrees F. Brush the tops with the remaining vegan butter and cover with plastic wrap or a towel again to rise. Bake for 25-30 minutes or until golden brown. While they’re baking, mix together all of the ingredients for the orange glaze in a medium sized bowl. After it’s cooled for a few minutes, top with orange glaze, and enjoy!


By: Samantha Thayer / Photo cred

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

One of those days

Maybe you had a fight with your partner, missed a deadline, locked yourself out of the apartment or maybe you had a to-do list longer than the queue to the ladies’ room at a summer festival. Or maybe it was all the above. Some days are just “scream into a pillow” kind of day.

It´s impossible to explain why, but some days, no matter what you do, things seem to go wrong. The frustrations grows and tears start building up and sometimes you cry in anger, while this overwhelming feeling that the universe is plotting against you consumes you.

Not to worry, we all go through it occasionally. Some of us a tad more gracefully than others maybe, but nevertheless, we feel ya! I may have screamed into a pillow the other day. That day I just wanted to beg whoever is in charge to give me a second shot at it. But it doesn’t work like that. So I screamed, I cursed and made fists, I over dramatised and felt sorry for myself.

But then I calmed down, because what´s there to do?

I like to say everything happens for a reason, and to be honest I´m still searching for the reason for that day. But in the end, it doesn’t matter. What matters is what I do with the time I have left.

So, after my little nervous breakdown I reassessed, took a deep breath, ate some ice cream and embraced the rest of the day. Hang in there, it will get better for you too <3


By: Morgane Oléron /Photo cred: Pinterest 

Baking Recipes Snacks

Tasty mid-week treat filled with raw cacao

There are plenty of situations that call for a little chocolate, and Wednesdays are one of them. We give you an easy-peasy mid-week snack made in no time.  

Fun fact: Raw cacao powder contains more than 20 times the antioxidant power that of blueberries.

Ingredients
1 handful goji berries
1 dl cashew nuts (unsalted)
2 dl almonds
1 tablespoon raw cacao
10 drops rom aroma
About 2-3 tablespoons agave syrup (depends on how sweet you want it)
2 tablespoons coconut oil
A pinch of Himalaya salt

Instructions
Start with melting the coconut oil. While it is melting, mix the almonds, cashew nuts and goji berries in a mixer, but not to fine. Then add raw cacao, agave syrup, rom aroma, salt and the melted coconut oil and mix together. Sometimes it is easier to mix with a spoon or your hands. Then place it on a plate and flatten out over the plate and put it in the fridge. Cut into mouthful pieces or like bars and keep in the fridge for about a week.


By: Henriette Danielsen / Recipe: Balanceyoga / Photo cred

Be Inspired Body

Turn a decision into action

Being physically active is something we all know we will benefit from. It is what we need to keep our body healthy and happy. Actually doing it though, not that easy.

Working out is without doubt good for you; you sleep better, get your energy level up, you feel stronger, healthier and more confident. Yet we seem to find the craziest excuses not to work out way too often. The lack of motivation is huge for many of us (myself included from time to time).

Finding an excuse is easy, getting into your workout gear and get started, not so much.

So, how do you make working out a natural part of your everyday life? We share some our best tips to create sustainable health routines.

Start small
I know it may be tempting to go all in, but start small. Running to the gym every day when your body isn’t used to the activities will only drain you of your energy and eventually you will fall of the wagon.

Start early
Yes, you heard me. Set that alarm clock one hour earlier than you usually do and get it done. In addition to being the best way to wake the body up it has a lot of health benefits. You can read all about them here.

All movement counts
Don´t forget that taking a walk, swimming in the ocean or playing football with your kids counts as exercise. As long as you move, it counts. So don´t be too hard on yourself and don´t worry, there is no need to visit the gym every day.

Accept where you’re at
Changes don´t happen overnight, so don’t expect to become a spinning expert in matter of days. However, your mindset is key, so by just deciding you want to be more active you have done half the work already.

Have fun
Like we always say and our biggest motto: have fun! There are so many ways to be active so don’t lock yourself in the gym if you don’t like it. Grab a friend and explore the endless opportunities out there and we promise, you will find your thing.

Good luck in finding what feels good. And if you are ever interested in trying new stuff stay tuned for our upcoming events, we always find a way to get active.


By: Henriette Danielsen / Photo cred: Nina Isabell Abrahamsen 

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

 

Be Inspired

Unplug and reboot

Everything will work again if you unplug it for a while. Including you.

I was working on my computer the other day when it started making a weird noise I had never heard before. Suddenly everything stopped working and eventually the only option I had was to press the on/off button long enough for my computer to finally turn off completely.

It got me thinking about how I felt at that moment, and how much I wished someone would press my on/off button long enough so everything would turn black and I would not have to deal with anything for a while.

While my computer reboots I look around, feeling a little lost. I snacked on some chocolate and ended up grabbing a book and suddenly I rediscovered the pleasure of turning pages and getting lost in someone else’s stories for a while.

But I also felt guilty. I felt I was wasting time. I felt unproductive.

What had happened? Since when did I value time spent in front of a screen more than time spent reading a book? For me that was a wakeup call.

I would be lying if I would say I got better and now set aside more time to read every day. But every week, every now and then, I try to put the computer away, I even turn off Wi-Fi so I won’t be lured into checking my phone every 30 seconds.

What I recommend though, hell, what I prescribe, is to occasionally take some real time off. Whether it is a few hours at a spa, a full day laying in the park or a weekend gateway. A break from the routine, to stay away from social media for longer than an hour and remember how to it feels to unplug, relax and eventually, reboot.


By: Morgane Oléron