Alla inlägg sparade i: Tips & inspo

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 …

Dear June…

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…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 …

Plant based food & Calcium

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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                                         …

Small changes to healthier eating habits

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”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 …

My thoughts on plant based eating

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”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 …

HIIT WORKOUT

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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

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”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 …

My plant based kitchen

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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 …

Stay active

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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 …

Meat free January

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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 …