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Headspace

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‘Try not to overthink the process too much. Instead, enjoy the feeling of pausing to balance and catch your breath.’

___________

Headspace

 

Stressed out? Meditation has been shown to reduce daily stress and perceived stress. A couple of days ago I’ve found this app called Headspace, a meditation and mindfulness app.  Since I’m new to meditation this app is perfect. I appreciate the simplicity of it – meditation made simple. 

I must say I’ve been enjoying it very much, although it’s only been three days – it’s easy and you can choose from 3, 5 or 10 minutes sessions (the Basic theme). There’s definitely a theme for everyone since you can choose from different topics such as health, brave, happiness, work & performance, sport etcetera. The health theme has sessions such as anxiety, stress, sleep, depression, pain management while the work & performance theme has sessions such as productivity, focus, creativity and balance. The sport theme focuses on topics such as motivation, focus, training, competition, communication and analysis. Perfect for any athletes!

There are also these super-short exercises you can do at any time; breathe, unwind and restore. Furthermore you’ll find meditation sessions for ‘anxious moments’ which might come in handy for a lot of people before important interviews, difficult conversations or when experiencing fear of flying.

I’m trying out the 10 days free meditation. The monthly subscription is around 13 EUR.

The benefits of meditation;  (www.headspace.com)

  • Stress less
  • Sleep better
  • Happier, healthier relationships
  • Manage anxiety
  • Sharpen concentration

You can download the Headspace app on the App Store or get it on Google Play.

Health Food & Other Stories

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‘The most effective way to do it, is to do it.’

__________

Amelia Earhart

 

Update! After much thought and careful consideration I’ve decided to change my blog name, as well as my Instagram name. However, cleaneatingbylinda.com will still be the blog URL (at least for the time being).

I’m still CleanEatingbyLinda though; I simply view the name change just as it is – a name change or more or less – Health Food & Other Stories by cleaneatingbylinda. While CleanEatingbyLinda is the brand name, Health Food & Other Stories is the blog name.

After four years I felt it was time for some fresh vibes to sweep in and change things up. As I wrote in an earlier post: ‘Although CleanEatingbyLinda is evolving, growing up, the main purpose will always be the same as from the very beginning; A wish to inspire to a healthful and holistic lifestyle.’

‘Health Food & Other Stories is going beyond eating clean. It’s about awareness. It’s about feeding the body, as well as the mind & soul. It’s about passion. It’s about listening to your own, unique body. It’s about writing and following dreams. It’s about poetry. It’s about creativity and the ability to connect with people. It’s about staying active. It’s about yoga and relaxation. It’s about plant-based food and eating the rainbow. It’s about the planet. It’s about positivity and joy. It’s about colourful smoothie bowls. But most of all it’s about love and an earnest affection to inspire other humans.’

To inspire other humans towards a healthful lifestyle is one of my passions, and is something I’m planning on doing many more years to come. Feeding my soul with purpose.

5 X favourites

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‘Find the beauty in everyday.’

 

My 5 favourites at the moment:

  1. Turmeric – I’m obsessed with this anti inflammatory spice. I usually mix it with warm almond milk, cinnamon, black pepper, honey and coconut oil. I try to enjoy at least one cup a day. So heartwarming and comforting.
  2. Plyometrics – I’m all about those short & sweet intensive workouts; body weight plyometric exercises or interval training on the treadmill for both strength and speed. Box jumps, squat jumps, jumping lunges, burpees to mention a few exercises.
  3. Mádara skin care products – I found a new organic skin care brand and I’m in love. Their products are awesome and cruelty free. One of my favourite products is the Radiant Energy Organic Facial oil. It’s a radiance-boosting concentrate of 9 rare and precious dry oils. With ingredients such as Blueberry, Cloudberry, Cranberry, Blackberry, Black Cumin, Parsley, Pumpkin, Borage and Golden Jojoba seed oils it gives the skin a luxurious youthful glow. My skin loves it!
  4. Stretching – The best way to begin or end the day. My body is so very thankful for the hours I spend stretching my muscles. I strongly believe you can stretch yourself young (or more or less maintain youthful flexibility).
  5. Writing – Writing is my favourite form of expression. I speak so much better when I’m silent. Writing gives me the opportunity to express a wide range of feelings. It’s pure relaxation; the perfect way to unwind after a stressful day.

Dear August…

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… you’re beautiful from day one.

‘The now is wow.’

_________________________________________________

Linda

August, I can’t believe you’re here already. Just as with June, I didn’t have the time to say goodbye to July. She was too cold, yet filled with laughter. Please, be warmer. Please be forever. The last month of summer and it’s still June in my heart. But one thing I know, you will be filled with love, dear August. 

August is for chasing dreams. Catching stars. Peaceful, dark summer nights. August is for late evening swims, for enjoying the calmness of the sea. Home made bread and fresh blueberries. August is for creativity. An imagination deeper than ever. The dark, dark sky filled with stars. August is for believing in the power of nature. The power of humanity. August is for humid days and foggy nights. For being in the present moment, appreciating every second. August is for beautiful souls searching for inner peace. Inner light. August is for kindness. August is for curiosity and being brave.

‘The earth has music for those who listen.’

– Shakespere

This August is all about learning. Reading literature and writing poetry. It’s about spending time in nature. Feeling alive. Practising yoga and feeding the heart. It’s about grabbing opportunities. It’s about beautiful souls and inspiring people. Getting one step closer. It’s about joy. For being in the moment.

August, I welcome you. You’re one of my favourite months. Let us make memories.

If you listen to your body when it whispers, you won’t have to hear it scream

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‘Do something today that your future self will thank you for.’

___________________________________________________

Two of my biggest passions in life are health & nutrition. I’m especially intrigued by the enormous power and impact food has over the human mind and body. We can either become addicted to certain foods, we might use food as a stimuli; for example we might turn to food when we’re bored, when we’re sad, when we’re stressed OR food can have a positive impact on our health and thereby help to prevent many chronic diseases, such as type 2 diabetes, cancer, obesity, cardiovascular disease, depression, to mention a few. 

Eating healthy is a form of self-respect

Awareness is key when it comes to a healthy mindset and a healthy body. As well as the importance of making better choices. Healthier choices. No one is perfect, and of course one is entitled to indulge every now and then (what would life be without indulgence!?) However, you should always bare in mind that eating healthy is a form of self-respect. You can’t control everything in your life, but you can control what you put into your body and you can control your thoughts.

A willingness to change

When it comes to nutrition I strongly believe that one is never fully learned – it’s important to constantly read about the subject to keep up to date with new scientific research. Moreover, it’s vital that we view information about nutrition and health crictically, especially the massive information we obtain from the internet and magazines (with a degree in journalism I know how important this is, especially in the Digital Age of today). There’s an overflow of information, a lot of which should be taken with a grain of salt –Critical thinking is key. Health should be regarded as a lifestyle. I don’t believe in fad diets and quick fixes – you wont become healthy overnight, since a healthy lifestyle requires consistency, knowledge, awareness and most important a willingness to change. Although acchieving optimal health migh seem unattainable at times it’s far from impossible, in fact it’s rather easy – you just need to have a desire to change. Every step counts.

Stop comparing yourself

We are all different, with different needs. Therefore it’s necessary that we stop comparing ourselves to others. Listen to your unique body; what does it need? Be aware of how the mind & body cooperate. ‘Our minds and emotions play a crictical role in our health – good health depends on a balance of mind, body and environment.’ (Hippocrates) I myself strongly believe in following more of a plant based diet, not only for myself but for the planet and the animals. However, that doesn’t mean I would force it upon everyone else (although cutting down on red meat & dairy products and eating more fruit/ & veggies, starchy vegetables and legumes is beneficial to all of us). Instead you need to choose a diet and lifestyle that you feel comfortable with; a lifestyle that is accessible and easy to maintain. I can’t stress this enough – health is a lifestyle.

Nutrition advisor

Today I’m giving myself a pat on the back since I successfully completed a course in nutrition from the online education provider Shaw Academy; Advanced Diploma in Principles of Nutrition. The course, which takes 12 weeks to complete, is rather comprehensive, and the course provides the student with a great deal of information. The course is internationally approved. Important to point out is that I’m far from an expert after completing the course. I’m by no means a certified nutritionist or dietitian – a better term would be nutrition advisor. Nonetheless, after completing the course I gained plenty of new knowledge and skills within nutrition, and I feel more confident both talking and writing about the subject. Since I’m eager to learn more – always chasing more knowledge – I’m already looking for other courses in nutrition.

The Advanced Course in Principles of Nutrition consist of three modules, each four weeks long; Special Diets, Diet & Disease and Life cycle. During the special diets semester topics such as digestive disorders, food allergy and intolerance, treating nutritional deficiencies and vegetarian & raw food diets were addressed. The diet & disease semester covered topics such as eating disorders & mental health, diets to treat diabetes & obesity, diet & cancer and how to deliver effective nutritional advice. The last semester contained topics related to the life cycle – optimum nutrition for mother and baby, nutrition for children, nutrition for teenagers and optimizing nutrition as we age.

//Linda

5 benefits from drinking green smoothies

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‘Let’s wake up with a smile, make green smoothies and conquer the day.’

 

Whenever I’m at home I try to have a green smoothie as the first meal of the day. I’ve become slightly addicted to them as they provide me with so much energy. And of course they taste delicious. However, I like my green smoothies to be more on the sweet side, hence I always mix frozen banana or frozen mango into the blender. Not to forget the almond butter or peanut butter.

The best thing is – you can be creative and improvise. Combine your favourite veggies and/or fruits, some kind of superfood and spices, nuts & seeds, dairy free milk of your own choice and you have yourself a delicious meal. I also prefer cold smoothies so I usually add frozen banana. Amazingly yummy.

  1. More energy – Smoothies can be very energy dense, providing your body with loads of healthy stuff. Perfect if you’re searching for a calorie dense meal – add some kind of nut butter (almond butter is great!) or why not add oat flakes for a thicker smoothie. However, if you want to keep you’re calories down make sure you stay away from the ready made ones you find in the supermarket or coffee shops, since they often contains loads of sugar.
  2. Glowing skin – If you add spices such as cinnamon and turmeric or superfoods such as spirulina and wheatgrass you will start to glow – from the inside out. Beauty food at its best ❤
  3. Vitamins & Minerals – Add green leafy vegetables such as spinach, kale, romaine lettuce or boost your immune system with superfoods such as wheatgrass, spirulina, chlorella and maca for essential vitamins and minerals.
  4. Easy to make & they taste delicious – Just throw all the ingredients into your blender and mix for a couple of minutes until smooth and creamy. Easy peasy. And yes, they are delicious especially if you add spices such as vanilla, cinnamon and nut butter. Yum!
  5. Fiber ❤ – Fiber is important for a healthy gut. However, it can be tricky to get all the fiber in. When making smoothies you can add quite a lot of spinach and kale (or even broccoli!) without even tasting it. Perfect when wanting to feed the kiddies with some greens 😉

Below you find three of my favourite smoothies:

Spirulina Dream

Greenlicious Smoothie

Green Smoothie Bowl 

You gotta nourish to flourish

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‘Don’t be eye candy, be soulfood.’

On Sundays we rest. Breathe deeper and stay in bed until noon. We take long walks while enjoying warm raindrops and dark grey sky. Drink plenty of tea and read old books. And we laugh. We laugh a lot.

‘Dear life, some days I don’t bother taking you seriously. Cause if I did I would lose my mind.’ 

–L-

 

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Dear July…

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… you came too early, as per usual.

”i’m going to make everything around me ravishing – that is the purpose.”

Linda

I didn’t even have the time to say goodbye to June, since I thought you would come tomorrow. You know how much I cherish June. June is my favourite. Although that doesn’t mean I don’t like you. I do. It’s just that I prefer June. But anyways July! I think we will get along pretty well. Just promise me one thing. Be warmer than June. Ok? I know you want to. 

July is for making progress. For believing in miracles. The warm days feeding us with energy. July is for ice cream. For family get-togethers and mosquito bites. July is for meeting childhood friends who will always be friends although you meet far too seldom. July is for sunscreen and cold sea. For late night runs. For thunderstorm and heavy rains. July is for festivity and reading books. July is for being me.

”Be careful who you make memories with. Those things can last a lifetime.”

– Ugo Eze

This July is all about power. Being confident and alive. Practising yin yoga and challenging myself. It’s about focus and laughter. It’s about joy and Nature. Its about plant based foods and giving the body exactly what it needs. Love.

July, I welcome you. Although you always here too early. But I heard that the secret of getting ahead is getting started. So dear July, lets get started, shall we?

Food as medicin

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”Let us eat smoothie bowls, count the stars and feed the world healthy foods.”

Nutritious food and what you put into your body is the foundation for good health. Choose foods which are as close to their natural state as possible. Choose whole foods that heal and protect your body; foods that reduce inflammation and that help to prevent chronic illness. Choose the right fuel. Your body will be ever so thankful.

 

  • Eat the rainbow – colourful fruits and vegetables filled with vitamins, minerals & antioxidants.
  • Use spices such as turmeric, ginger, cayenne pepper, cinnamon, garlic.
  • Eat less from a box and more from the Earth. 
  • Choose complex carbohydrates; Beans, veggies, buckwheat, quinoa, lentils.
  • Eat slowly and mindfully.
  • Avoid preservatives and additives that are included in many of today’s processed and sugary foods.

Food can have an enormous power over us. We can either become addicted to certain foods, we might use food as a stimuli; for example we might turn to food when we’re bored, when we’re sad, when we’re stressed OR food can have a positive impact on our health and help to prevent chronic diseases. Either way you choose. You choose what foods to put on your plate. It’s entirely up to you.

Although one shouldn’t become a food fanatic one should become more aware of the great impact food have on our physical and mental health. ”The father of modern medicine Hippocrates believed that illness stemmed from inadequate nutrition and bad eating habits and that if people were to learn good eating habits then optimum health would be restored.” www.superchargedfood.com

Awareness is key. And the importance of making better choices. Healthier choices. No one is perfect, and of course one is entitled to indulge every now and then. However, you should always bare in mind that eating healthy is a form of self-respect. You can’t control everything in your life, but you can control what you put into your body.

Intermittent fasting

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Lately, I’ve seen a lot of articles addressing the concept of intermittent fasting – An eating pattern where you cycle between periods of eating and fasting. And to keep things straight; intermittent fasting is not a diet, it’s a way of eating.

According to a lot of scientists intermittent fasting is one of the best and cheapest ways to get to the bottom of inflammation (Nertby Aurell & Clase, Food Pharmacy, 2017, 158)

But what is intermittent fasting? 

It’s when you follow time-restricted eating. For example fast for 18 hours out of the day and eat your meals between the other 6 hours. If you’re introducing intermittent fasting it might be good to gradually increase the numbers of hours you fast, from 12 to 14 up to 18.

According to James Clare, intermittent fasting can lead to fat loss;

”Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.
”To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.

Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high.

After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.

When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state.”  www.jamesclare.com

Benefits of intermittent fasting

Research has linked intermittent fasting to;

  • Improved blood sugar levels
  • Decreased risk of heart disease and cancer
  • Weight loss (fat loss)
  • Reduction of insulin resistance and protection against type 2 diabetes
  • Reduction of oxidative stress and inflammation in the body (Research)

However, research is still in its early stages. Many studies are small, short in duration or conducted in animals. Further research in humans is needed before the use of fasting as a health intervention can be recommended  (Health effects of intermittent fasting, hormesis or harm? A systematic review).

For more research links on intermittent fasting -> authority nutrition.com

I have a curious mind and I’m always eager to try things that fascinates me or are new to me. Now, when I have my days off from work I’ve gradually introduced intermittent fasting; I fast for around 14-16 hours and have all my meals between approx. 8-10 hours. For me it’s rather convenient having my first meal around 12 am and the last meal around 8 or 9 pm. However, since I haven’t done it for a long time I haven’t noticed any remarkable changes in my health. I might introduce the concept a couple of days a week and see if I notice any benefits.

Anyways, something I have noticed by following this eating pattern is that it has made me more productive – I get more stuff done in the morning! I usually practise yoga, go for a morning walk, smash out a gym session or get stuff done on the computer. However, this is on my days off. Normally I work on a cruise ship and I don’t know if I could go without having my breakfast around 7 am… But. You never know if you don’t try. Intermittent fasting is probably not for everyone, but if you’re curious – experiment and try it out!

And, I still LOVE my breakfast so I just have it a couple of hours later than normal.

Worth mentioning is; I don’t restrict my calories, I just choose to have them between 8-10 hours, letting my digestive system rest the remaining hours. I’m at least curious to see if it will have some positive affects on my IBS, considering I’m giving my digestive system a break.

Tips for intermittent fasting

  • Introduce it gradually; begin with either having your breakfast a couple of hours later OR having the last meal a couple of hours earlier than you normally do.
  • Begin with a couple of days a week. Then increase the days you fast with 4 up to 7 days a week.
  • Drink a lot of tea and water during the hours you fast. (You can of course enjoy your morning coffee.)
  • If you need something first thing in the morning; have a green drink. It takes two to three hours for the body to digest raw and green vegetables so the fast  continues for at leat 2 hours although you had that green smoothie (Nertby Aurell & Clase, Food Pharmacy, 2017, 158).