the MINDFUL manifestor

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Dear June…

…you’re my favourite month.

”You’ll turn out ordinary if you’re not careful.”

June is for waking up early. For staying up late. The Midnight Sun screaming for attention. June is for restless nights. June is for magic. Young and green. June is for miracles. For feeling alive. June is for picnics and counting stars. June is for beauty in its purest form. June is a wild child, a summer child. Growing into the adolescence of autumn. June is for believing everything is possible.

June is a month when I feel most alive. I blame the sunlight, the long days and short nights. I sleep a lot during winter, but could stay up whole June. The nature – pure, fresh and clean. June might as well be cold and rainy, but it’s still June. It’s still magic. My deepest desire is to spend every waking moment underneath the Sun. Close to the Sea. Close to the Heart.

”To live a creative life, we must lose our fear of being wrong”

This June is all about balance, practicing mindfulness and feeding every cell of the body with nutrients. It is about taking care of the one and only body we have.

It is about hope. It is about creativity and letting go of the opinions of others. The only one you will have to impress is yourself.

Simply amaze yourself.

June! If you were a friend you would be that fearless, motivating and loving friend. Believing in us. Believing in health, dreams, love and success. June, I welcome you. I am so happy you came.

You are exactly where you need to be right now.

Plant based food & Calcium

Publicerat av Linda Maria Vestman

Calcium is the most abundant mineral in the human body and the body requires considerable quantities of calcium in order to create and maintain its skeletal structures. For those following a plant-based diet there are a wide range of non dairy foods with a high amount of calcium.

Calcium is your best friend, along with vitamin D, if you want to keep your bones healthy. Calcium helps to build strong bones and teeth and is important for heart function. Furthermore it helps with muscle contraction, nerve signaling and blood clotting. Be sure you get the right amount and you will be less likely to get a bone-weakening disease such as osteoporosis. Recommended daily intake ranges between approximately 700mg – 1300 mg dietary calcium/day (depending on age/sex/medical history).

Plant-based food sources high in calcium:

Dark leafy greens; bok choy, Chinese cabbage, kale, collard greens and turnip greens.
Broccoli
Edamame
Figs
Oranges
Okra
Tofu
Almonds
Sesame seeds
White beans
Vitamin D plays a crucial role in bone health since it aids in absorption of calcium and has a direct role in bone synthesis. Plant-based food sources high in vitamin D are for example mushrooms and fortified non-dairy milk. If you follow a plant-based diet vitamin D supplement would be a great way to make sure you get your RDA. And last but not least – the sunlight!

Small changes to healthier eating habits

Publicerat av Linda Maria Vestman

”The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison.”

Big changes don’t happen overnight. They take time and effort. However, small changes, each and every day, can make a big difference since they eventually will have a big impact in your life. As your small changes become habit, you can continue to add even more healthy choices. The desire to change can happen overnight, though it can be overwhelming to tackle everything all at once.

”Change is hardest in the beginning, messiest in the middle, and gorgeous at the end.” – Robin Sharma

It’s the consistent process that makes the difference. Consistency is key to successful results. Although health shouldn’t be regarded as something that has an end. Healthy living is an ongoing process, it’s a way of living.

Firstly, change the way you’re thinking – Instead of saying ”stop doing” say ”start doing”. It’s a more positive way of thinking. The focus should be on what you’re gaining instead of what you’re giving up. For example; ”I will start drinking more water”. ”I will have a side salad to every lunch & dinner”. ”I will walk for 30 minutes every day.”

Below you find a couple of changes you can start integrating in your daily life. But, remember you don’t need to incorporate all of them overnight. One step at a time.

Small changes to healthier eating habits:

Start each day with a big glass of water – Your body needs hydration after sleeping. There’s no right answer to how much water you need as it depends on each person and their lifestyle – you may need to modify your fluid intake depending on how active you are, where you live, your health, and if you’re pregnant and/or breastfeeding.
Add vegetables to both lunch & dinner – Choose veggies that keeps you satisfied and fuller for longer. Broccoli, kale, cauliflower just to mention a few.
Eat when you’re hungry, stop when you’re full – This is easier said than done. I’m guilty of eating when I’m bored. I do it all the time, and really have to think about it each and every day. At least I’m aware of the problem 😉 Bored? Go for a walk, call a friend, read a book, clean… (note to self).
Enjoy a breakfast rich in protein & fat – It will make you feel fuller for longer and gives you well needed energy throughout the day.
Swop the simple carbs for complex carbs – Cut back on the white bread, white pasta, white rice and refined sugar and enjoy more complex carbs, such as brown rice, sweet potato, wholegrain bread, pasta, fruits & veggies. Wholegrain starchy foods help to keep blood sugar levels stable giving you sustained energy and also provide a source of fiber.
Incorporate healthy fats in your diet – Choose avocado, extra virgin coconut oil, extra virgin olive oil, nuts and seeds. Fats are important for us since they provide essential fatty acids, boost metabolism, function as a protective layer for organs, act as a carrier for fat soluble vitamins & antioxidants and are needed for making hormones and prostaglandins.
Cut back on the caffeine – Decrease the intake of black tea and coffee. Eliminate energy drinks.
Prepare more of your own meals – Cooking more meals at home can help you take charge of what you’re eating and you’ll know exactly what goes into your body.
Don’t forget the fibre – The importance of eating both insoluble fibre & soluble fibre. The insoluble fibre passes through the body undigested and prevents constipation (Sources: Edible skins and seeds of fruit and vegetables, whole grain foods, dark leafy vegetables). The soluble fibre helps to lower bad cholesterol, keeps you feeling fuller for longer, weight maintenance (Sources: Oats, fruits, vegetables, beans, linseeds, flaxseeds, lentils).
Enjoy a couple of meatless days a week – Since plant based foods are good for you honey.

My thoughts on plant based eating

Publicerat av Linda Maria Vestman

”Don’t forget: We all thrive on different foods. And healthy looks different on every body.”

In the end of December 2015 I switched to a vegetarian diet. Transferring to a vegetarian diet wasn’t that big of a deal since I haven’t had red meat or pork in approximately 16 years. I guess the main reason was my body started craving more and more vegetables and plant based foods. However, I was still eating dairy in form of goat cheese and halloumi. After a month I decided to quit all dairy products, since I’m anyhow intolerant to cow milk. At first I thought (or wished) my stomach could digest goat milk better than cow milk, but in fact it doesn’t. Imagine the struggles since halloumi was one of my favourite foods! However, quitting dairy has improved my skin, stomach and throat(?!) While eating cheese and dairy I usually suffered from skin rashes, stomach cramps and infections in my tonsils.

Between March 2016 – January 2017 I followed a mostly plant based diet (I write mostly since I had egg occasionally and a naughty treat here and there). At first I felt really good, energised and alive. Nonetheless, after a while I started suffering from more and more bloating and stomach cramps (since I suffer from IBS this is something I’m more or less used to, but unfortunately it got worse because of all the fiber. I tried to minimise the suffering by drinking a lot of water, but the beans and large quantity of vegetables ( and certain fruits) were too much for my tummy to handle. For example I love dates, and I could easily eat them all day every day, but sadly my stomach doesn’t approve. I still enjoy my dates occasionally, but not as often as before. Same goes with many of the plant based protein sources such as beans, tofu and lentils – my stomach don’t like them as much as my mind do 😉

Today I strive to follow a whole foods plant based diet, I would say 70-80 % of the time – I opt for leafy greens, nuts & seeds, vegetables, healthy fats (coconut oil is my fav!) sweet potatoes, fruits, rice, oats, lentils. However, I’ve started incorporating more and more fish & egg in my diet, and there are certain fruits and vegetables I have to stay away from in order to minimize my IBS symptoms. Therefore I’ve found it more convenient to eat fish and egg – at least at the time being my body crave those healthier protein sources and, the best part, my stomach seems to digest them properly.

I cook my own food as much as possible, since I want to know what I’m eating (and of course I love to cook!). I try to stay away from processed food considering it doesn’t benefit me in any way. For example my stomach can’t properly digest many of the vegan products on the market, such as cheese and meat substitutes. Too much nasty stuff goes in there, unfortunately. Or then I just haven’t found the right products yet..

And yes of course I indulge. I’m a human being for God’s sake 😉 I love my raw food bars, dark chocolate, nut butters (one serious addiction there..) I indulge almost every day. I just try to choose the somewhat healthier options. On the other hand I work out almost every day – my body needs that energy. Staying active is an important factor for me and my healthy lifestyle. I eat so I have energy to work out. I try to eat for optimal health – for me food is medicine. I want to be able to run, jump, do yoga and lift weights when I’m 90 years old.

Lately I’ve had a lot of energy – I’ve been working out almost every single day. If I would have chosen foods that doesn’t benefit me in any way I would instead be fatigued and without energy. That’s why it’s of utmost importance that you choose the right foods for you. Feeling energized is what keeps me motivated.

To wrap up my thoughts I just want to point out the importance of listening to your own, unique body. We’re all different and therefore we all thrive on different foods. While your friend might flourish on a high carb/low fat vegan diet you might thrive on animal protein and fats. And that’s completely fine. In fact, it’s the way it should be – we’re all different. Embrace your unique body. Feed your soul.

Which food do you thrive on? Which way of eating works best for you? If you haven’t paid attention to those thoughts earlier – start now. Listen to your body. How do you feel after certain meals? Think of the foods that make you feel energised, alive, strong, happy and satisfied. Treat your body with kindness & respect by filling your plate with food that’s great for you (and your soul ❤ ).

HIIT WORKOUT

Publicerat av Linda Maria Vestman

HIIT = High Intensity Interval Training

I love a sweaty workout. Short & intense – that’s my thing. Preferably in the morning to wake up the mind and body; getting ready for the day ahead. The best start. So refreshing! These workouts are perfect to do at home, no fancy equipment is needed (just a chair or bench for the step ups and tricep dips & a skipping rope). No excuses. Let’s do this.

Do 3-5 rounds, depending on your fitness level. Rest 1 minute between the rounds. Remember to do some light stretches after each workout.

Grab your water bottle, choose 1 of the 5 workouts below and get ready to sweat!

I enjoy going to the gym, but some days when I don’t feel like it I rather workout at home. Then a sweaty HIIT workout is perfect ⇓

Be active

Publicerat av Linda Maria Vestman

”Small progress is still progress.”

You don’t have to spend hours at the gym every day in order to be active. Some days all you need is a quick 30 minutes workout to break a sweat and keep the blood flowing. Keep it simple.

Whether you decide to go for a run, do tabata exercises at the gym, take a power walk, complete a nice yoga flow or do some body weight training it’s important that you do something you enjoy doing. Listen to your body.

Tips & Tricks for an active life

It’s a lifestyle – being active should be regarded as a lifestyle; make it a habit. Make sure you’re active in your every day life; we tend to spend too much time in front of our computer or mobile phone – remember to move your body, stretch it out so you don’t get stiff.
Don’t complicate things – Keep it simple! You don’t have to spend a fortune on expensive gym cards (although it could be seen as an investment for your body). You can easily do body weight training at home – there are several good workout videos and yoga videos on Youtube. Spend time outside in nature walking or running. Or why not try out a new sport?! There are plenty of things you can do in order to become more active.
Make it fun – Choose something you love doing otherwise it will be difficult continuing your new ”hobby”. Take time to do what makes your soul happy. Be consistent with it, don’t give up although you don’t feel like it every day. We seldom tend to regret a workout.
Eat so that you have energy to work out – don’t think; if I work out I can have this cookie. Fuel your body so you feel strong and have good energy to work out. Don’t ever punish yourself if you have eaten something less healthy, it happens to all of us. If you eat nutritious, wholesome foods with plenty of good energy you sooner or later want to start moving your body. Eat for strength.

My plant based kitchen

Publicerat av Linda Maria Vestman

Food staples for a plant based diet

I’ve been eating a more plant based diet for almost a month now. However, there hasn’t been any drastic changes regarding my food habits. Or it depends how you look at it. As being a person that is used to eating almost four eggs per day, halloumi and goats cheese every second day and a chocolate protein bar every now and then… Then of course there’s been some minor changes 😉 At first I thought it would be difficult to be without both egg and goats cheese but it’s funny how quickly your body gets used to a new habit. I think I read some where that it takes approximately 14 days for a person introducing a new habit. I strongly believe it depends on the person – for one person it might take three days whilst for another up to several months. It’s important when changing a habit that you give yourself room to fall back to old habits and not being too harsh on yourself if that happens. These things takes time whether it’s you trying to change your eating habits, workout habits or you simply trying to change your attitude/mindset towards certain things.

The best part of incorporating more fruits and legumes into my diet is that the sugar cravings almost doesn’t exist anymore. Yeah! When you eat clean and base your diet on wholesome foods that are high in nutritional value your body stops craving crap. Easy as that. Ok, I didn’t really eat crap before but I for sure eat way more veggies and healthy carbs nowadays and my body/skin doesn’t cope well with dairy anyway (including goats cheese, halloumi..) so cutting those foods out doesn’t feel like I’m giving up on something.

I try to eat as clean as possible meaning staying away from processed foods. I don’t eat 100 % plant based but aspire to eat as unprocessed as possible. Why? Simply because I wanna see if I notice any positive changes – more energy, better sleep, less sugar and coffee cravings, balanced hormones, a happy stomach, clearer skin etcetera.

After 20 days I must say the sugar craving almost disappeared. I still drink coffee though, but my morning coffee is enough. More energy? Some days yes, I usually wake up with a much clearer mind than before. Still my stomach hasn’t really gotten used to all the fiber -vegetables, greens and beans to almost every meal. Some days it’s really bloated and upset other days it’s calm and happy 😉 Beans and soy products aren’t the best options though and garlic/onion I have to stay away from. By time you learn what foods suit you the best. Although I sometimes feel bloated I still have energy. Compared to feeling bloated (and tired) after having dairy, gluten or sugary foods. It’s probably my body getting used to a higher amount of vegetables, root vegetables, lentils and beans.

This plant based diet also forces me to become more creative in the kitchen. There’s actually a lot of things you can do with a vegetable 🙂

Although I’m enjoying eating a more plant based diet it doesn’t mean that I will stick to it forever. I like spicing things up a little every now and then 😉 On a more serious note I do feel rather great (and happy?!) eating the way I do at the moment. I probably stick to my new wholesome life at least for a while.

What foods do I have in my kitchen? Here’s a list with a couple of my favourites. Extra yummy = ❤

Veggies / Root veggies

Sweet potato ❤
Zucchini ❤
Eggplant
Spinach
Kale
Broccoli
Tomatoes & Cucumber
Carrot

Fruits & Berries

Banana ❤
Mango
Apple
Dates
Blueberries/Raspberries/Buckthorn ❤
Avocado ❤
Oranges

Superfoods/Vitamins

Maca
Chlorella/Spirulina ❤
Acai ❤
Raw cacao powder
Chia seeds
MSM ❤
Vitamin-D
Vitamin-B
Probiotics

Beans & Grains

Lentils
Brown rice/wild rice/red rice ❤
Kidney beans
Chick peas
Buckwheat pasta/rice pasta
Bean pasta
Oats ❤

Spices

Turmeric ❤
Chili
Cayenne pepper
Himalaya salt
Coriander ❤
Curry
Cinnamon
Cardamom

Nuts & Seeds

Almonds
Pistachios
Pecan nuts ❤ (But why so expensive?!)
Walnuts
Pumpkin seeds
Sunflower seeds
Melon seeds

Sweet treats

Raw cacao ❤
Dates ❤
Cacao nibs

+ I always have some kind of”milk” in my fridge, such as almond milk, coconut milk, rice milk etcetera.

+ Coconut cream & tahini for cooking (two favourites!)

Stay active

Publicerat av Linda Maria Vestman

In order to maintain a healthy lifestyle it’s important that you try to stay active and workout regularly. Try to exercise at least three times a week for a at least 30 minutes. And that means 30 sweaty minutes 😉 But the most important is that you stay active every day.

And by active I mean going for a brisk 30 minutes walk, cleaning the apartment/house, taking the stairs instead of the elevator, doing some light yoga/stretching, playing with your kids, dancing to your favourite song, taking the bicycle instead of the car, those kind of things. It’s easy to forget about the time when you’re in front of the computer, minutes become hours and all of a sudden you’ve been sitting in the same position for way too many hours. Making you feel tense and stiff. Try to take short breaks every now and then; drink some water, stretch your shoulders etcetera.

I’m one of those lucky persons that only has a 30 minutes walk to work. It’s a great way to start the day; I get fresh air and time to charge my batteries before getting busy at work.

So it’s more than perfect if you already are working out regularly, but don’t forget to stay active throughout the day ❤ And what better way than to go outside and enjoy the beautiful Winter weather we have ( at least in Sweden). Yes it’s a bit cold but oh so refreshing 😉

Hope you all have a happy, healthy week!

//Linda

Meat free January

Publicerat av Linda Maria Vestman

I’ve decided to enjoy a meat free/vegetarian January. I haven’t been eating red meat and pork in a very long time, I think it’s probably 15 years since I had a piece of meat. However I’ve been eating plenty of chicken and fish. Whereas I’m sensitive to dairy it won’t be any bigger problem leaving that out. Goat cheese is still okey for me (in moderation), which I’m rather happy about since I love halloumi. Anyhow during this meat free month I will continue eating organic eggs, but less than before. I’m used to eating approximately three to four eggs per day. Hopefully in a couple of weeks I’m down to eating three to four eggs per week.

One reason why I decided to stay away from chicken and fish is that I want to eat more plant based and thereby focus more on veggies and greens. I didn’t really plan to have a meat free January, it just ”happened”. During the Christmas holidays I enjoyed plenty of vegetarian food and fish, and it felt natural in a way to continue. Maybe it was my body telling me something; ”eat more veggies Linda” or ”vary your food intake a bit honey”.

During these next weeks I will eat loads of vegetables, root vegetables, nuts, quinoa, buckwheat, gluten free oat, amaranth, lentils, sweet potato, berries, beans, chickpeas, coconut oil, avocado etcetera. This forces me to be more creative in the kitchen and trying new recipes. And last but not least not to plan my meals on the basis if I’m having fish or chicken. I’m eager to try out new food combinations, vegetables I haven’t eaten in a while and spicy veggie stews. Yum! I stumbled upon a wonderful food blog today – The Awesome Green. Filled with plenty of delicious recipes. And my one time favourite; Green Kitchen Stories. With these two eating more vegetarian will be a piece of raw food cake!

Hopefully I’ll feel more energized during this month, and I might even enjoy it so much I decide to extend my meat free month! The environment will for sure be grateful ❤

Have a lovely weekend!

Hugs,

Linda