Senaste inläggen

5 X favourites

Publicerat av

‘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…

Publicerat av

… 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

Publicerat av

‘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

Publicerat av

‘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

Publicerat av

‘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-

 

Processed with VSCO with a5 preset

Dear July…

Publicerat av

… 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

Publicerat av

”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

Publicerat av

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).

Dear June…

Publicerat av

…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

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!