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Getting them greens in

We all heard it before: eat more greens. Vegetables are the foundation of a healthy diet and your fountain of youth (you know the drill). But getting them greens in is easier said than done if you ask me.

Vegetables are incredibly rich in nutrients and antioxidants, which boost your health and help fight off diseases. In other words, true power food! Pretty awesome, right? Saying that you will start to eat more veggies is easy, but when it comes to it, many of us fall short of our daily needs.

We therefore give you five tips on how to be getting them greens in. We´re not promising a miracle, but maybe you’ll get inspired to lure in some more.

Throw them in a mixer
Adding greens to your smoothie is maybe the simplest way eat more vegetables. Maybe you´re not a hard-core green-smoothie lover, but simply adding a handful of spinach does the trick. Take a look at our smoothie recipes, we got tons of yummy inspiration.

Boost your brekkie
Lots of breakfast dishes are seriously better with some greens. Don´t agree? Let’s give you some examples: avocado toast, scrambled eggs with spinach and tomatoes, sandwich with crème cheese topped with carrots and so much more. There is no limit!

Greens for starters
Many of us usually have salad or veggies on our dinner plate, but start eating what we find the tastiest first. Which often means that the veggies are eaten lastly and most likely to be left over too. Why not serve your veggies as a starter? That way you make sure to have eaten them before you get too full AND you end up having a two-course dinner, win win!

Replace your chips
Have you ever tried kale chips? Easy peasy to prepare and so yummy. And best of all; way healthier than potato chips and that way you get some kale into your system too. Take a look at our recipe here.

Salute the snack
Ok, we are true snack lovers, as you know, and would never in our wildest dreams suggest celery instead of chocolate. Nevertheless, cutting up some veggies (and fruits) and bring along to work, school or just have them in your handbag, available when hunger kicks in, is a great way to add some extra greens into your diet and help you when hunger strikes.

So, best of luck! See you on the other side.

And remember, everything is difficult before it becomes easy. Small steps in the right direction are better than a huge leap you’ll stumble on.


By: Henriette Danielsen

Be Inspired

Never stop learning

I love to say that I learn from every place I go to and everyone I meet. And I mean it. The past couple of years I have been to more places and met more people than ever. And every time I thought I was in a rut I realised I could learn something new, get curious again, gain a new skill, a new interest, maybe a new passion. Maybe not, but in every fail attempt, in every activity that eventually bored me, I learnt something.  

So today I want to share with just a couple of things I put into practice and platforms I use to never stop learning:

  • Network! That might sound boring, and for all of us shy and socially awkward people, even dreadful, but networking doesn’t have to be! It basically means, talk to people! Share you interests, get out there, join events, there are tones around you just check your Facebook! Join a friend to his/her art show even if you’re not into art! Who knows who you might end up meeting there, and if no one, you’ll make your friend happy and get free appetizers. Win win.
  • Say YES (or NO depending of the way the question is formulated). There are two or three key moments in my life where I said YES when I would normally have said no and that turned out to be life changing experiences. Keeping everything in proportions of course, (I’m not saying say yes to cocaine!) if people offer you a chance to try something new, get out of your comfort zone, say yes. It will take you places.
  • Read and discuss. We are exposed to so much information every day, but knowledge of any kind is like learning a new language, you can be great in theory but if you lack practice you will never enrich your vocabulary and eventually forget everything. Use what you know!
  • Give “new” a chance. We sometimes are so stuck in our comfortable routines or just master at procrastinating that we are struggling to truly give something new a chance. Whether you registered for an online course and given up after the first class because “the teacher was a snooze” or ruled out Pilates because ” I don’t have abs“, we are quick to dismiss things that we find difficult, things we are not really good at and don’t immediately make us feel good. Give it a real chance. Try to commit for at least a few weeks before you decide it’s not for you.
  • Check out Coursera. It is an online platform on which Universities from all over the world share full study programs on endless topics with written and video contents. Pick the free option for personal awakening, and if you need that diploma you can purchase the course. I am now following three classes : Unravelling Solutions for Future Food problems from Utrecht University, Understanding Obesity from the University of Edinburgh and Cities are back in Town: Urban sociology for a globalizing urban world from Sciences Po. And I am super excited. Those are subjects I never even glanced over back at Uni, because it was not my interest then or not available and I find it so amazing to be able to take on new courses as my personality and interests evolve!
  • I am no designer and probably never will be but thanks to Canva I can feel like one and save myself time and money when it comes to designing some simple banners, posters, flyers and so forth. Once again, there is a free and paid option to explore further.
  • Yoga enthusiasts, but not ready to go out and take a class yet? Check out Do Yoga With Me.It’s free, it’s Canadian (not sure how that is relevant), it’s full of online classes for all levels and styles! I love it!
  • A bit of a geek or just curious about stuff and start-ups? Check The Hub for events in the Nordic start-up world as well as job and internship opportunities!

That is it for today, don’t hesitate to share your own “go to” platforms and tips to grow and learn more in the comments or on our Facebook page!


By: Mo Oléron 

Be Inspired

How to overcome excessive worry?

We all worry and that is natural, because life puts ahead of us new challenges and tasks that we have to solve each day. By worrying we show that we care about our work, family, friends and ourselves.

Moderate concern is very useful, because it can protect us from the various inconvenience that we may face on a daily basis. If we are, for example, worried that we will be late for an important meeting, we can undertake a range of activities to prevent that from happening (we can get up and get ready earlier, leave home earlier in order to avoid traffic etc.) Excessive or chronic worry on the other hand is both physically exhausting and significantly affects the quality of our lives. If we worry to much, we encounter some of the following phenomena’s daily:

  • We imagine negative outcomes of different situations and we experience anxiety because of our own negative thoughts.
  • We worry often about things that we can’t change.
  • We are becoming more and more indecisive and we are making decisions more and more slowly, because we are constantly looking for an ideal solution to the situation.
  • Worry becomes a burdensome process that is difficult for us to control and which causes tension, anxiety, tiredness, concentrations and sleep problems.

So, how we can overcome excessive worry since it doesn’t bring us anything good?

I will give you some of my favorite tips that all of us can use when we feel that we have fallen into the trap of our own bad thoughts:

  • When we worry too much the capacity of our attention is limited and most of the time we focus on negative outcomes. Because of that, we aren’t able to notice the favorable opportunities provided to us. By systemically focusing our attention on positive things, we can reduce the time spent on worrying and see that life gives us a lot of good things.
  • We need to determine every day in advance the time and place when we worry. All bad thoughts, unnecessary analysis and fears that appear to us during the day we leave for ’the time when we worry’. This is a great technique, because this way we gradually gain control of our thoughts and become more and more focused on the present.
  • Life is unexpected and all of us have to accept that, even if this sounds a little scary. With excessive worry we can’t influence every aspect of our lives. Once we accept that we can’t control everything, our life will become so much easier.

Whenever you notice that you worry too much, try to apply these techniques in order to help yourself clear your head from negative thoughts. Your life is happening now and don’t miss it by worrying about the future or the past.


By: Sonja Josipovic / Photo cred: www.verywell.com

Be Inspired

Five documentaries worth watching

Documentaries are a very fun way to see and learn something new from the comfort of your sofa. I really love watching them as they satisfy my curiosities about different topics. Documentaries also make me want to explore and discover new things about various issues, countries and cultures. What’s not to love about that?

With that being said, I share with you my top five documentaries that cover various questions. They will make you smile and some parts may even make you cry. But most importantly, they will make you think, and hopefully act, in order to improve your own and the lives of others.

THE TRUE COST
If you’re like me, you like fashion. You like playing with different styles and using clothes as a way to express yourself. However, you may not be aware that fashion industry is the second biggest polluter out there, right after oil companies. Our desire to democratize fashion and to make it affordable to everyone has come with a high price. Shining light on pollution and horrible working conditions that are part of (fast) fashion, this film will make you think twice before going shopping again.

MINIMALISM
Another story that will make you rethink your life is shared here by Ryan Nicodemus and Joshua Fields Millburn. They decided to leave their precious belongings behind and simplify their lives. Minimalism may not be for everyone, but we can all look up to these guys and adopt at least a part of their philosophy. After all, do we really need this much stuff in our lives?

MISS REPRESENTATION
We all know that media is not exactly helping us  to have a healthy image of ourselves, but this documentary is still quite shocking and eye-opening. Women are treated like trash and often judged just by their looks, and not capabilities or intelligence. That is done by media even to the ladies that achieve a lot and hold powerful positions. What kind of message does that send to young girls?

GIRL RISING
While in the western countries we are very close to achieving true gender equality, in some parts of the world that is far from reality. Girls suffer as their rights are not recognised and they don’t get to make their own choices. They are declined future just by not having an opportunity of getting education. Watch some brave girls take things into their hands and fight for going to school no matter how big the obstacles they face. Warning, I cried during this one, so get your tissues ready.

FED UP
In the sea of health documentaries that explore food and diets, FED UP is still my favorite. We all already know that sugar is not good for us, but this film offers a deeper view on how the consumption of it sky rocketed and what the effects on our health are. It is focused mainly on the USA, but it’s still very interesting and worth a look.


By: Ivona Iwarra Josipovic / Photo cred: videoblocks.com 

 

Be Inspired Body

Getting back on track

Long days of reading books on the beach, eating endless amounts of ice cream, drinking wine and sleeping during the day is now over for most of us. Back to reality, long hours at the office and back to… THE GYM (imagine horror music in the background for full effect).

Joke aside, getting back on track is not always so easy. Some of course keep up their fitness routine during vacation, but there is no secret that most of us prefer wine instead of squats on a sunny Monday in July! So, when we suddenly face our daily lives again, getting back to our normal routines may feel like a struggle. If it doesn´t then great, then no need to continue reading.

Since I have no idea and need an article like this myself I turned to Personal Trainer and founder of rebirth fitness, Michael Glover, for some expert advice. And we kind of love his tips:

  1. Get back slowly!!! Jumping head first back into training and better eating just opens yourself up for injury and failure. As the saying goes ”Crawl before you walk and walk before you run.”
  2. Re-establish your normal sleeping hours. Vacation time can be full relaxation, full on adventure, or a combination of the two. This usually results in sleeping different hours than your normal lifestyle when not on vacation. Establish a new, more consistent sleep routine to prepare you for work mode again.
  3. Water…water…water!!! The combination of red, white, rosé, and all the other colored liquids that you consumed haven’t been the best for you. The car, train, or plane travels also did a number on dehydrating your body. Proper hydration with water will do wonders for your body and mind.
  4. Continue living life to the fullest. Vacation is year-round. Don’t make it a yearly thing just for the summer. Make every day your own little vacation in some way. Relax, live, laugh, and keep striving to be the Best of You!

So, good luck peeps! And if you need a little help along the way, rebirth and Michael is definitely the place to go.


By: Henriette Danielsen and Michael Glover / Photo cred: Clara Mo 

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

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

Those two feet take you places, pamper them

With summer just around the corner, we can already picture ourselves walking around barefoot and feel the grass or sand against the sole of our feet. This is, after all, one of life’s greatest and simplest pleasures. A little pleasure that can easily be ruined by cracked heels.

Cracked heels are not only embarrassing for some, but may also be very painful. The problem usually begins unnoticed and can gradually worsen if timely and proper care and attention is not given. So why not pamper yourself a little and take care of those two feet of yours?

So, what are cracked feet? Medically also known as heel fissures, and generally caused by dry skin (xerosis), the condition leads to thickening and later splitting of skin around the heel. In most cases, cracked heels are considered to cause more of cosmetic awkwardness than any real medical concern. However, if left untreated, the fissures can become deeper, causing callouses that begin to pain when pressure is applied.

Why are my heels cracking?
You are likely to be more prone to cracked heels if you like moving around barefoot, especially in non-carpeted areas of your home. Long hours of standing and dry skin can also cause cracked heels due to increased pressure of the heel, causing skin to expand and break. Improper footwear that does not hold the fatty pad of the heel in place can also be the cause.

How can I prevent it?
As the saying goes; “Prevention is always better than a cure”. Moisturize the skin on your feet regularly, especially in dry weather and wash your feet regularly (use exfoliating scrubs to get the dirt off them).  If you notice hardening of the feet, take preventive measures by soaking your feet in warm water to soften them and then use a hydrating cream. And lastly you can ensure that your diet has the required vitamins, minerals and omega 3 fatty acids, essential for healthy skin.

How can I treat it?
Soak, scrub and moisturize
One of the best ways to heal cracked skin is to soak and suitably exfoliate your feet. We must remember that the skin around our heels tends to become drier and is more prone to develop callouses.

  • Soak feet in a large tub of warm water for about 10 to 15 minutes. You may add a mild antiseptic or disinfectant solution to the water.
  • Use a pumice stone or a scrub of your choice to remove dead skin.
  • Apply Vaseline or a good moisturizer around the heel and all over on the foot.

Use foot socks with healing oils
This is best done before you go to sleep. Apply olive, almond or coconut oil to the heels of your feet and cover with a pair of protective cotton socks.

Home remedies for cracked feet
Some of the more common home remedies for cracked heels using easily available ingredients are:

  • Lemon: Lemon can naturally help remove dead skin and prevent heels from cracking. To use lemon to soften and treat feet, you can add lemon juice to warm water and soak your feet in the solution for about 10 minutes. Pat, dry and apply moisturizer.
  • Bananas: Mashed, overripe bananas are great for soothing and treating cracked heels. Make a paste of soft overripe banana and apply on the affected heel for at least 20 minutes.
  • Aloe Vera: Aloe Vera has immense healing properties and regular application can help reverse the damage to skin on our heels. Use Aloe Vera on its own, or combine with turmeric or basil leaves to make a paste. Leave on for 15 to twenty minutes and then rinse off.

Ayurvedic medicated oils
Ayurvedic treatment recommends the use of medicated oils to repair and treat cracked heels. Some of the common herbs and ingredients used in this ancient system of medicine include leaves, turmeric, sandalwood and Aloe Vera. Practitioners of Ayurveda also recommend having a diet suitable to restore the balance within the body.

To sum up, a little bit of time and attention can go a long way in maintaining clean and clear heels and feet, which can do wonders for your overall health and confidence.


By: Lilly Derrah, founder of ShoesTracker, a health blog dedicated to provide honest foot health advice and information.

Guest Posts

6 essential oils that can ease your headache

Headaches are one of the most annoying conditions and usually caused by stress, fatigue from work, dehydration, hunger etc. While you may find instant relief from over-the-counter pain medications, we always try to turn to natural remedies first, in order to avoid all the chemicals that comes with.  A great example of these natural remedies are essential oils.

Essential oils have a lot of benefits; They are not only great for cleaning and sanitation, but could also help relieve several conditions including headache. Let’s take a closer look:

Peppermint
Peppermint provides a nice cooling sensation on the skin, making you feel relaxed. This makes it an all-around headache relief because of its ability to inhibit muscle contractions and stimulate blood flow in the forehead. When resorting to peppermint oil for your headache, you need to apply it directly on the affected area.

Not only does peppermint oil help you ease our headache but it also freshens the breath, relieves menstrual cramps, relieves sinus pain, relieves allergy symptoms, reduces bloating and relaxes muscles.

Lavender
Lavender oil is one of the most popular essential oils and that is because of its amazing benefits to the body. This oil is known for its calming effects which serves as a way to treat specific conditions such as anxiety, depression, stress, and nerve -related insomnia. In addition, lavender oil also cures you of your headache, specifically migraine. If you have a headache that is related to an allergy, you can also count on lavender oil.

To get all the benefits from this essential oil, you can use it topically, particularly applying it to your temples or the back of your neck or any part of your head where you feel the symptoms coming. You can also do the inhalation method for a soothing effect. Simply add 3-5 drops of lavender oil on your pillow or a cotton ball you place near you before you got to bed, so you inhale it during your sleep.

Rosemary
Rosemary is yet another natural remedy that help with headaches. It´s usually applied to the skin to relieve muscle pain and spasm. It´s also noted to be a great help when you want to improve your blood circulation. Stress and anxiety disorders can also be treated with this essential oil.

To fully enjoy the benefits of rosemary essential oil, add it to your base oil if you are using one and apply it to your forehead or to any part of your head that experiences pain. You can also add it to your bathwater. Just make sure that it does not get in contact with your eyes or open wounds.

Eucalyptus
Eucalyptus oil should be your number one pick when it comes to relieving headache. It specifically works against headaches caused by sinus pressure, acting as an expectorant warding off microorganisms and toxins and giving you comfort when you feel a pressure. It is also known to improve your mood and emotional balance.

Roman or German Chamomile
Another way to relieve your headache naturally is to resort to chamomile oil. It does wonders to the body because of its anti-inflammatory, sedative, and neuroprotective properties. Apart from the fact that it’s a great pain reliever, it also works against depression, irritability, and nervous tension related symptoms.

Helichrysum
A popular one in the US. Helichrysum has analgesic and anti-inflammatory properties doing wonders for your migraines! While slightly more expensive that other essential oils, it is worth the investment!

Give it a try and see if it helps!


This post is contributed by Lea Harris, Certified Clinical Aroma therapist. Her goal, and the purpose of essentialoildiffuserusa.com, is to help educate you on the proper use of various essential oils / Photo cred