Alla inlägg sparade i: Wellness

Breathing in the crisp air

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‘When seeking pure awareness the best thing one can do is to silently witness the beauty of nature. How effortlessly she’s unfolding her treasures. So transparent, yet so forceful. Copy her, and let yourself be amazed.’   – Linda   The best thing one can do in order to relax and unwind is to spend some precious time close to Mother Nature. Especially those days when she’s picture perfect, taken straight from a fairy tale; crispy autumn breeze, colorful leaves and the October sun caressing our souls. Whenever I’m in doubt, or in need of some motivation & inspiration, I usually go for a walk and breath in the serenity of nature. It works wonders, every time. She’s magic, no doubt. After a 90 minutes walk I’ve been sipping on a large, green smoothie, cleaning out my closet, editing pictures, writing, and thinking about going to the gym. Weekends like these, when October is spoiling us with her kindness, I’m extra grateful for crispy, sunny autumn days. Heartbeats You’re not here, but that’s simply because …

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 …

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 …

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 …

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 …