Big No No’S when Pregnant

What do avoid during pregnancy

  • Alcohol. Alcohol has been linked to premature delivery, mental retardation, birth defects, and low birth weight babies
  • Avoid drugs and smoking. Babies born to mothers who smoke weigh less on average. Doctors suspect the lower birth weight is due to restricted blood flow, which may also impair the passage of nutrients through the placenta to the baby. The carbon monoxide in cigarette smoke that enters the mother’s bloodstream also reduces the amount of oxygen that reaches the uterus. For these reasons, doctors advise pregnant women to also steer clear of secondhand smoke
  • Limit your pills and medication intake unless supported by your doctor
  • Limit caffeine to no more than 200 mg per day. The caffeine content in various drinks depends on the beans or leaves used and how it was prepared. An 8-ounce cup of coffee has about 150 mg of caffeine on average while black tea has typically about 80 mg. A 12-ounce glass of caffeinated soda contains anywhere from 30-60 mg of caffeine. Remember, chocolate contains caffeine — the amount of caffeine in a chocolate bar is equal to 1/4 cup of coffee.
  • The use of saccharin is strongly discouraged during pregnancy because it can cross the placenta and may remain in fetal tissues. But, the use of other non-nutritive or artificial sweeteners is acceptable during pregnancy like Equal or NutraSweet. These sweeteners are considered safe in moderation so is better to talk with your health care provider about how much non-nutritive sweetener is acceptable during pregnancy
  • Decrease the total amount of fat you eat to 30% or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
  • Limit cholesterol intake to 300 mg or less per day.
  • Do not eat shark, swordfish, king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury.
  • Avoid soft cheeses such as feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause Listeria infection. There’s no need to avoid hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt. 
  • Avoid raw fish, especially shellfish like oysters and clams and sashimi.
  • Do not diet or try to lose weight during pregnancy — both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.
  • Avoid Packaged ramen noodles. These quick-cooking noodles are packed with salt, fat, and little else.
  • Avoid Soda. If you fill up on empty calories and sugar, you won’t have any room for more nutritious drinks. Low-fat milk, Vegan milk, water, and juice are better choices.
  • Avoid Shelf-stable commercial lunches. Preservatives, salt, and fat make most of them a poor choice. There are some okay packaged lunch options out there, though, so check the labels!
  • Avoid too many frozen prepared meals. There are some good choices out there, but many have high amounts of salt and fat. If you can’t avoid the occasional frozen meal, look for organic brands that are low in salt and fat.
  • Avoid Iceberg lettuce. When it comes to lettuce, choose greens, such as romaine, that are full of fiber, A and C vitamins, folic acid, calcium and potassium. Iceberg lettuce has only trace amounts of these nutrients.
  • Avoid or limit Spicy Foods: Such foods can cause complications for the mother, such as heartburn and acid reflux. This occurs more frequently in pregnant women because hormones released during pregnancy relax muscles in the digestive tract, allowing the stomach acids to rise more easily into the oesophagus, especially when lying down

                If you have any problems that prevent you from eating balanced meals and gaining weight properly, you should ask your doctor for advice. 

Herbal Support during Pregnancy: Pregnancy is not the time for a woman to start experimenting with herbal remedies. Herbs and herbal concoctions can exhibit powerful influence in a person’s body; a developing fetus can be even more directly (and negatively) affected.

Tropical Chia Pudding

Chia pudding is SO easy to make, it literally comes together in minutes. I prefer it once it has set overnight in the fridge but you don’t have to wait that long (that’s why i have put 4 – 12 h in the cook time bracket) . Chia seeds are packed with fiber, essential fats, and calcium to boot!

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Mango is one of my favorite fruits and absolutely easy to find here in Hong Kong and Macau – in fact – Southeast Asia. It’s high in sugar, like most fruit from the tropics and has many nutritional benefits. Mango is great for the skin as it is loaded with antioxidants. It also fights breast and colon cancers and has vision protecting properties.

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Mango Chia pudding
Serves 2
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Prep Time
15 min
Cook Time
12 hr
Prep Time
15 min
Cook Time
12 hr
Ingredients
  1. 2 sweet and juicy mangoes
  2. 1 cup of coconut milk
  3. 2 pitted dates
  4. 1/4 cup chia seeds
  5. 1/4 tsp vanilla extract
  6. 1/2 cup of raw nuts and seeds
Instructions
  1. Start blending the mango until you have a thick sauce.
  2. Pour the mango sauce evenly into 2 glasses or bowls. Set in the fridge.
  3. Blend the coconut milk and two dates until smooth.
  4. Pour the sweetened milk into a small mixing bowl.
  5. Stir the milk, chia seeds, and vanilla until it becomes a thick pudding. Stir constantly for 3-4 minutes then let stand for about 5 minutes to thicken.
  6. Pour the chia mixture on top of the mango sauce in even portions.
  7. Allow to set overnight.
  8. Be sure to cover if you are storing over 1 day, it lasts 4 days in the fridge, covered.
  9. Serve with chopped nuts.
Notes
  1. If you have difficulty with tropical fruits like Mango, you can substitute with a fruit of your choice in this recipe. Fresh or frozen will work here. The consistency should be like a thick smoothie.
  2. If there is too much liquid in the mango portion it will not set up at all. If you are having issues add 1/4 cup of raw coconut meat, that should for sure make it set up and I’ve made it like that many times.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Happy Brand New You!!!

2017

OMG 15 days have passed since we have welcomed 2017 and yes, It has been ages since my last post, I am well aware…since March last year to be more precise (WOWWW)…. However…However… this is not without good reason. And in this instance that reason takes the unmistakable shape of Relocation with pretty much brand new everything! Brand new location, brand new flat, brand new routines, schools for the girls, brand new community, new friendships, new neighbours and everything else you can imagine. After five years of living in our beloved Apartment in Taipa and after counting endless months (more than a handle ;)) in Macau, we upped sticks to the sticks…. well to not that far…to our dear neighbour –> Hong Kong… But more about that later, Now we focus on keep going into 2017 right, we focus on keep rolling with the Resolutions, we focus on keep going recharged, rejuvenated and absolutely ready to embrace this brand new chapter of 365 pages.

The new year is the perfect time for a clean start and a new outlook on what you want to achieve this year. Whether is boosting your endurance, getting into shape or simply make more time for yourself, consider this a chance to make your brightest dreams a reality. It’s  an opportunity to reflect on the past and to challenge yourself to new begginings. This is the time to Dream Big – and start the change NOW – and you don’t need to relocate like I did.

Want to clean up your diet and choose healthy foods that will also help you to drop the unwanted kgs? Conquer the clutter; over scheduling (yep, I know!!), and other unwanted obstacles that often stand in your way? Whatever your hopes and wishes are for the coming year, use the turning of the calendar to put them into action.

It all starts with you and Don’t wait for a Monday or the 1st of the Next Month. Start Now!!!

If you are new to fitness or coming back after a long layoff – it happens to all of us – turn to my special “Beginners Fitness guide for Women” which includes comprehensive workouts and an easy and affordable diet plan that you can follow. You will also find easy and yummy pre-post/post-workout snacks in our recipe menu and don’t forget to share/tag your New-Year New-You goals and accomplishments with our brand new #thebodybymari on Instagram.

Happy and Healthy New Year Everyone

XX

 

 

 

 

12 tricks for Radiant Beauty…

Keeping your youthful looks is easy when you know how. From brain training and clever make-up application to eating mindfully and upping your collagen, these 12 quick tips will keep you on track baby.

1.Eat mindfully. Its’s not new that as we age, our metabolism slows down  – which is why you can pile on the pounds more easily. The simplest way to weight management is to stop eat mindlessly. How: Turn off the TV, computer and mobile phone and put away books or magazines – when eating, just eat and pay attention to what you are eating, how much and how. Don’t overeat. Hear when your body is full and learn how to differentiate between emotional eating and true hunger. This is a great lesson for your kids too.

2. Stay Sharp. Improve your memory , speed, reaction times and other cognitive abilities with 5 minutes of online gaming. The games are fun and engaging such as matching colors and shapes and moving things around the screen.

3.Find a good face cream. As we ALL know, a good moisturiser should hydrate, nourish and protect your skin from environmental damage. Organic, Natural or botanical-packed face creams can be just as high-performing as synthetic alternatives. Weleda and Avène are two of my favourite brands :)

4.Drink yourself Beautiful. Collagen occurs naturally in our bodies and helps keep skin looking plump and youthful. Liquid supplements containing collagen are said to help hydrate skin , keeping it looking healthier and can be a more efficient way of ingesting the ingredients as absorption relies less on the gut as nutrients are assimilated more quickly into the bloodstreem.

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5.Supplement your skin too. If you’re thinking of taking supplements, look out for these nutrients:

Vitamin B’s: these help metabolise proteins and fats and are essential for cell renewal and supple skin. Eat: Green leafy veggies and watercress

Vitamin C: an antioxidant used by your body for tissue repair and skin-firming collagen formation. Eat: Kale

Probiotics: a healthy gut equals healthy skin, so feed yours with these healthy bacterias. Eat: sourdough bread (contains lactobacillus that produces lactic acid = aids digestion), fermented foods like kefir yoghurt and sauerkraut

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Vitamin E: an essential antioxidant and protector for skin. Eat: Sunflower seeds, almonds and spinach

Omega 3: proven to help reduce the body’s production of inflammatory compounds and keep skin cells flexible. Eat: 2 servings of yummy salmon, halibut, sardines or anchovies a week.

Deep inside the gut is where real ageing begins

6. Try the make-up face lift. You can lift away the years with a fresher make-up look. Try the following:

To plump:layer your skin to give a plumped-up, cushiony look to skin.Tap a small amount of day oil onto your face, avoiding the T-zone and follow by softly massaging in a pea-sized amount a day cream. Massage as you go.

To Brighten: Bright eyes are a sign of youth, so why not give yourself an instant boost by lightening and correcting under the eyes. How? Mix your concealer or foundation with a dab of day cream to soften the formula and avoid caking around the eyes.

Pop: Dust blush onto the apples of your cheeks. How: To create a “younger” appearance, dust the same blusher you use on your cheeks to just under the eye brow in your socket of your eyelid.

[ File # csp6330604, License # 1770197 ] Licensed through http://www.canstockphoto.com in accordance with the End User License Agreement (http://www.canstockphoto.com/legal.php) (c) Can Stock Photo Inc. / jomzor

7. Get some light. Swap your subbed for a lighted. Light therapy facials are now a popular alternative to more invasive treatments. UV-free, LED light is claimed to repair and rejuvenate the skin and boost your mood.

8. Deepen your sleep. Sleep pushes premature ageing back. Overnight is when the body produces the most growth hormones, which aid cell and tissue repair. For long restful sleep, avoid consuming heavy rich foods at least two hours before bed, unwind with a relaxing bath and out a few drops of soothing essential oils on your pillow. If you have babies at home like myself, the trick is to go to bed if not at the same time, at least 45 minutes after put the kids in bed.I know that i will have at least 6 to 6.30hours on non-interrupted sleep (from 8pm to 2.30am – when Maya wakes up for her sleep feed). Then i sleep another 4 hours until Maya wakes up for the day…Some nights are better then others, but i try to stick to this routine as much as possible. 

9. Check your DNA. Matching your skincare to your genetics might sound too sci-fi but this is no futuristic fantasy. DNA profiling your skin is said to identify what predispositions are present in skin, such as whether it’s susceptible to faster or slower breakdown of collagen. Then, the appropriate skincare with the right ingredients mix and concentration is prescribed.

10. Do Yoga for your age. Traditional Yoga prescribes different practices to keep you at your best in different stages of life. In your twenties, for example, your body naturally demands a physical, dynamic and fast-flowing practice to loosen the body and help you burn off adrenal glands, which will simply get you fired up and may not complement an already demanding schedule. You still want a strong practice, but one that helps to balance and maintain your wellness. By choosing a slower practice and changing the focus from doing to being, you may feel some of yoga’s profound benefits as it starts to work on a parasympathetic level.

Tune in to your breath and how your body is breathing and you’ll start to feel more grounded, while awareness areas of the brain light up, heart rate goes down, brain activity gets quieter and emotions are more balanced.

Over time, this means less of the stress hormone cortisol, which can accelerate ageing, and you may even find challenges in daily life easier to manage.

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11. Halt hair ageing. Greys, dryness and lack of shine can all mean your hair is struggling with AGE. Please invest in a good shampoo like herb ones, Oils silicone-free to smooth end and add shine. These oils, will nourish hair, seal ends and de-frizz. Choose those with plant extracts and natural oils only.

12. Sculpt your face. If you buy one thing to enhance your graceful-ageing efforts, make it the Lift&Sculpt Butterfly Stone – you can order online. By using the contours of the rose quartz stone, you can massage and sculpt your jawline and cheek, drain away puffiness from under your eyes, lift eyebrows and help smooth away fine lines and wrinkles – WOW. It’s natural, simple and you can see the effects instantly. This product is LOVED by A Listers including Jennifer Aniston and Linda Evangelista. Its the most natural and easiest tool to use and was created by Georgia Louise. 

Please start today!

 

Raw Blueberry Cheesecake

This is probably the cutest dessert i have ever done and this is what i love about preparing/making raw desserts…I can’t imagine anything easier than preparing a raw dessert – as always, the simplest things are the most spectacular. You’ll only need good-quality, organic, raw ingredients, and a powerful food processor, and the rest is just about playing with shapes, tastes, and textures. Not only do raw desserts keep you away from refined sugar, but they enrich your diet with healthy oils, minerals, and vitamins.

Vegan Blueberry Cheesecake
Serves 12
7 ingredient vegan, gluten free cheesecakes that are creamy, slightly tart, perfectly sweet and 100% irresistible. Better than real cheesecake and the perfect healthy, simple dessert to feed a crowd.
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Ingredients
  1. CRUST
  2. 1 cup pitted dates
  3. 1 cup raw walnuts
  4. FILLING
  5. 1 1/2 cups raw cashews, quick soaked
  6. 1 large lemon, juiced (+-1/4 cup)
  7. 1/3 cup coconut oil, melted
  8. 1/2 cup + 2 Tbsp organic full fat coconut milk
  9. 1/2 cup agave nectar or maple syrup
  10. FLAVOR ADD-INS - optional
  11. 1/4 cup wild blueberries (fresh or frozen)
Instructions
  1. Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside.
  2. Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it's too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal. Optional: add a pinch of salt to taste.
  3. Lightly grease a standard, 12 slot muffin tin. To make removing the cheesecakes easier, cut strips of parchment paper and lay them in the slots. This creates little tabs that makes removing them easier to pop out once frozen.
  4. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. To pack it down, use a small glass or the back of a spoon to compact it and really press it down. I found the bottom of a glass works well. If it sticks, separate the crust and the glass with a small piece of parchment. Set in freezer to firm up.
  5. Add all filling ingredients to a blender and mix until very smooth. For the coconut milk, I like to scoop the "cream" off the top because it provides a richer texture. But if yours is already all mixed together, just add it in as is.
  6. You don't need a Vitamix for this recipe, just a quality blender. I mixed mine for 1 minute, then "liquified" or "pureed" it until silky smooth. If it won't come together, add a touch more lemon juice or agave or a splash more coconut milk liquid as the liquid should help it blend better.
  7. Taste and adjust seasonings as needed. If adding peanut butter, add to the blender and mix until thoroughly combined. If flavoring with blueberry or caramel, wait and swirl on top of plain cheesecakes (optional).
  8. Divide filling evenly among the muffin tins. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard - about 4-6 hours.
  9. Once set, remove by tugging on the tabs or loosening them with a butter knife. They should pop right out. Our favorite way to devour these was with a little more caramel and a touch of coconut whipped cream. But they're perfect as is! Keep in the freezer for up to 1-2 weeks.
  10. Optional: you can set them out for 10 minutes before serving to soften, but I liked them frozen as well.
Notes
  1. *If your dates are not sticky and moist, you can soak them in warm water for 10 minutes, then drain. But be sure to drain thoroughly and pat dry to prevent the crust from getting soggy.
  2. *To quick soak cashews, pour boiling hot water over the cashews, soak for 1 hour uncovered, then drain and use as instructed.
Adapted from Minimalist Baker
Adapted from Minimalist Baker
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Circuit Training 101

My Fitness Obsession uncovered!!!

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Circuit training is basically a combination of resistance training alongside high intensity aerobic work. The aim is to move between one exercise to the next – often referred to as “stations” – with little or no rest in between. At the end of all the exercises within the circuit you would take a short rest and then start again from the beginning. Circuits are often made up of around 8-12 exercises spending around 40 seconds-1 minute on each one and the entire circuit would normally be completed 3 times through although this can be changed to suit the individuals needs and fitness levels. Below are my top 6 reasons for including circuit training into your routine.

I was first introduced to this kind of training a few years ago…maybe 3 or 4 years ago. But couldn’t really put a name in it until Circuit training became a hit. I just knew i felt great after it and wanted to keep going with it. Last year..around this time.. hubby pushed a few videos in youtube and we would challenge each other in our living room…(yesss every other day we turn our living room into a yoga room or into a gym class room with the appropriate props and music..for 90min we work our asses out…If Girls are not sleeping, they are cheering for us super excited ). From there, i have watched a few circuit training sequences for women and i got immediately hooked with it. Gossip it works so well for me.

It was not before our trip to Mauritius (May 2015), where i got my first ever, PT – Boot Camp sessions that i got this freaky bug going on…Since then…every trip i make, is not about cardio apparels at the gym anymore but my own fitness routines, alternating with yoga…

I love it and works very well for me and my Body. There is definitely NO EXCUSE!!!You can do anywhere at Any given Time…just paired with the right Diet for you and you are ready to rock that health forever!!!

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I start the training with a Dynamic Warm-Up for maybe 10-15 minutes.

Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch.

Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

1.It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, the muscles involved have already been engaged during your warm-up.
2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
3. Dynamic stretches improve body awareness. If you don’t warm-up, it may take a while for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could help your performance.
4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

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1: It does not take long.

Many people still feel that they need to be in the gym for at least an hour especially if they are doing cardio and resistance training alongside each other, 20-30 minutes of aerobic training and then at least the same amount of time doing weights. Because circuit training combines the 2 together and is performed with little or no rest, you can complete an effective session in as little as 30 minutes including warm up and cool down.

2: You do not need much equipment.

You can have a very effective training session using minimal kit and even with just your own body weight. This means you can do it at home or at the gym during peak time when a lot of the equipment will be taken.

3: It can help to keep you interested.

When it comes to cardio training many people will spend 30 minutes or so plodding away on a piece of equipment such as the cycle or cross-trainer for example. After a few weeks of doing this boredom can easily set in which is one of the main reasons people give up the gym/exercise (also this form of exercise is not always the best way to reduce body fat but that’s for another post!). With circuit training you are continuously changing exercises and only spending a minute or so on each one. You can also mix up your circuit from session to session by simply changing the order of exercises or using different exercises altogether.

4: It works everything.

Within a circuit session not only are you going to get your heart and lungs really working but with the right exercise selection you can work all your major muscle groups.

5: It is effective.

From teaching endless number of circuit classes and using circuit training within my personal training sessions and my own workouts I have seen first hand how effective this form of training is especially for stripping away body fat and improving muscle definition. By mixing cardio and resistance training together it means you will keep your heart rate elevated throughout the session. So while you are doing a resistance exercise your body is still burning away the fat.

6: It is suitable for all fitness levels.

You can tailor circuit training to any fitness level by simply changing some of the variables such as exercise selection, time or reps per exercise and changing the length of the rest periods.

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Happy and Healthy 2016!

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We ar 8 days into the New Year Guys! 1 week + 1 day into 2016!!!!

How do you feel?How’s your energy?How’s your motivation?How’s your new Year plans and projects?

I hope you feel as excited and as happy as I am…I can’t simply wait to see what 2016 has in store for me (i know it will be BUSY), my loved ones and for you!!I’m so happy to be posting New year wishes and resolutions  here in Lifestyle in Shavasana for 3 years now?!?Wow!!What a great Motivation!!!Thanks Guys!!

New Year’s Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It’s a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes and each January, roughly one in three of us (including myself) resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later.

It’s hard to keep up the enthusiasm months after you’ve swept up the confetti, but it’s not impossible. 

I thought I’d start the new year with a blog post about the whole new year, new you thing because it’s a great time to adopt a new routine because a new year is, after all, considered a fresh start by many people – it took me 8 days to post it, even though it was written for 4 days already.

This post is to help you prepare for the year ahead so you can start the year working towards your health and fitness goals since these are the top 5 New Years Resolutions – every year – with a plan that’s sustainable – so you will be more likely to get past the end of January and still keep up the great exercise and healthy eating lifestyle.

It’s easy to think of new year, new you meaning that you need to jump in at the deep end and start hitting the gym five times a week while removing all refined sugars and processed foods from your diet forever. The usual thought is that you have to completely change your lifestyle and while it would be amazing if you could do that and stick with it, for many it’s just changing way too much in one go.

It’s likely you’ll find it easier to adjust to if you make small gradual changes instead; the reason most of us run screaming back to our old habits after a few weeks (or days) is because we tried to change too much at once.

The more you change the more you’re going to miss.

Make small changes gradually instead.

Try making small changes one step at a time – start by going to the gym (or doing whatever exercise you plan) two or three times a week, aiming to gradually increase it over time to about 30 minutes five times a week. Oh, and I can’t stress this enough…find an exercise that you enjoy doing. It doesn’t have to be running or the gym, it could be anything that keeps you active. You’ll be far more likely to stick with it if you enjoy the workout, so try a few different things and see what you like. Mix it up.

If you want to improve your healthy eating then aim to eat generally clean food. If you’re able to clean up your diet completely straight away then that’s amazing! If, however, this is the part you struggle with, take it one step at a time and aim to gradually eat less processed foods and sugary treats, choosing to eat clean instead.

It may not seem like much of an improvement (for example, when you first start) but if your diet consisted of mostly processed foods and sugary treats then it’s actually a huge improvement to even get used to 65/35 to begin with…this means eating clean food 65% of the time and treats 35%.

Take your time and allow yourself to feel comfortable before eventually working your way up to 80/20, (or 90/10 if you want) so you’re eventually eating mostly clean food (I eat 80% clean and 20% treats).

Adopting a generally healthier lifestyle doesn’t mean that you’re on a diet; it doesn’t mean that you need to strictly eat only pre-approved foods and it certainly doesn’t mean you’ve failed if you eat something that contains sugar.

The best way to approach the ‘new you’ isn’t to find the latest fad diet and attempt to survive solely on soup or smoothies, it’s to aim to make generally healthier choices. The hardest part of this process is learning to rid yourself of that horrible guilt when you eat a chocolate bar, but once you change your way of thinking and accept there is no wagon; it’s just a generally healthier lifestyle, you’ll wish you’d made that change years ago.

Make being healthy your main goal and, trust me, you’ll soon notice improvements.

If you have any questions please don’t hesitate to ask for my advice.

Here’s to a Happy and Healthy New Year!

Xx

Glowing in November

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November marks the beginning of the festivities at home and within my Family. There are Birthdays, Family gatherings, Family dinners, lunches, Baby Showers, Births, X’mas tree arrival, family getaways, school breaks, X’mas, New year..uh la la….all the way till January…It is definitely one of the most antecipated time of the year.  

A little bit late – but always on time  – It’s Nov. 9th in my Calendar – i will post about having a Healthy Holistic Month and help you get prepared to the festivities ahead in case you have a busy agenda like myself.

We want POSITIVE VIBES ONLY!

Instead of ruminating about negative things, try to savour, relive, enjoy and share the positive events of your day!

FIND PEACE

It is very important to observe our emotions. One common negative emotion is anger. Anger comes in all shapes, sizes and features. When we observe that anger is present and mindfully identify it, it will loose it’s destructive nature.

Only when we are angry and not observing our anger does it become destructive.

Try concentrating on your breathing and follow this:

Breathing in, I know that i am angry. Breathing out, I know i must take care of my anger.

Breathing in, i know that anger is still here. Breathing out, I know that anger is in me and i know that mindfulness is in me also.

Breathing in, I know that i can take care of my anger. Breathing out, i calm my anger.

TRIM YOUR WAIST BABY

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We all know that carrying excess weight around the middle is very ageing.

Fat stored deep in the stomach – visceral fat – causes chronic inflammation in the body = contributes to age-related disease, including type 2 diabetes and heart disease.

  • Beat belly fat with plenty of cardio exercise
  • Get enough restful sleep
  • During green tea
  • Lower your stress levels
  • Cut down on carbs and increase protein

COMBAT WINTER FATIGUE

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With this great Austrian natural remedy. Is nothing but a tea with soup ingredients.

The antibacterial and disinfectant properties of garlic combined with the stimulating and antispasmodic properties of parsley work amazingly. 

  • Chives – high in Vitamin C, blood cleansing and loosen phlegm;
  • Cayenne pepper – stimulates circulation and is detoxifying. It also helps fight off infection and inflammation

Ingredients:

240ml water, 2 peeled garlic cloves, 3 springs of fresh parsley, 3 fresh chives, 1 pinch of cayenne pepper

Directions:

Boil the water, remove from heat and add the garlic – allow to infuse for 10 minutes.

Chop the parsley and chives and add to the infusion then add the pepper.

Strain into a cup and drink.

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Decadent Date Caramel

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If you’ve ever wondered how to make date caramel, this is the recipe for you! Date caramel is so easy to make and extremely delicious, but there are a couple of important tricks to know before you dive in.

1. Make sure you have moist, fresh dates. If your dates are dry and hard, they won’t blend as well and will require soaking in warm water first in order to soften them. Otherwise, you won’t achieve that creamy, caramel-like consistency. So, whenever possible, look for the freshest, most sticky dates you can find.

2. In my experience, a food processor works best to get that ultra creamy, smooth texture. Blenders just require a little more time, effort and a bit more water to get things going.

Now that you have the basics down, let’s make caramel!

Date Caramel
A versatile, naturally-sweetened, raw caramel perfect for adding caramel-flavor to a variety of dishes.
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Ingredients
  1. 1 cup pitted dates
  2. 1 tbsp melted coconut oil
  3. 1/4 cup water
  4. splash of vanilla extract
  5. dash of sea salt
Instructions
  1. Add all ingredients a food processor but the salt
  2. Pulse/mix on low until small bits remain. Then stream water until a paste is made. You will need to scrape the down sides and encourage it along periodically
  3. Be sure to only add enough water to form a paste - too much and it will be too liquidy
  4. Leave as is, or add a pinch of salt to enhance flavour.
  5. Will keep covered in the refrigerator for 1-2 weeks, and often more.
Notes
  1. Serve it with freshly sliced apples, as a topping for your favorite raw vegan brownies or to fill raw cacao truffles.
  2. It also makes a wonderful natural sweetener in dishes like oatmeal and milkshakes.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

 

Raw Carrot Cake Bites

 

Carrot Cake is probably one of my favourite cakes without any doubts!!! I have my very own recipe, and been proudly baking it every other week, for many years!!Not to mentioned that every time i had the opportunity to try a slice, i would voluntarily grab one and enjoy it with my favourite cuppa.Total fanatic!!!

My Carrot cake made it to endless gatherings and family celebrations. It was and is a pleasure cooking this amazing yummy cake with an absolutely decadent cream cheese frosting….Everybody looked forward to my dessert!!!

Because i love it soo damn much, i have decided to”study” a healthy version of my staple cake to be indulged at any time and anywhere, absolutely guilt free. That’s how i came across this yummy Raw Carrot Cake Bites recipe and added my favourite touches. This raw carrot cake contains freshly grated organic carrots, dates, raisins, spices, nuts and coconut oil. Compared with traditional cake made with flour, oil, granulated sugar, cream cheese, powdered sugar, and butter, a raw carrot cake is much closer to nature. It still contains fat, calories, and sugar, but in the form of whole foods that benefit and uplift your body. Yeyyy!!!

Raw Vegan Carrot Cake
Serves 15
vegan. gluten-free. grain-free. refined sugar-free
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Prep Time
15 min
Total Time
45 min
Prep Time
15 min
Total Time
45 min
Carrot Cake
  1. 2 cups shredded organic carrot
  2. 3/4 cup dates, about 9
  3. 1/2 cup raw pecans or walnuts
  4. 1/4 cup dried raisins
  5. 1/2 cup unsweetened shredded coconut
  6. 1/2 teaspoon cinnamon
  7. 1/2 tsp nutmeg
  8. 1/4 teaspoon ginger
  9. pinch of salt
  10. zest from 1/2 a lime
Cashew Cream Frosting
  1. 1 cup raw cashews, soaked overnight
  2. 1/4 cup water
  3. 3 tbsp raw agave nectar or coconut nectar
  4. 1 tsp vanilla
  5. juice of 1/2 lemon
  6. pinch of salt
  7. 1/3 cup coconut oil, melted
  8. walnuts and extra cinnamon for finish
Instructions
  1. Grate the carrot in a food processor fitted with the grater attachment. Squeeze as much juice as you can from carrots using your hands. Transfer to a large mixing bowl and set aside.
  2. In the clean food processor, now fitted with the blade attachment, blend the dates, walnuts/pecans, and raisins until combined but there are still some larger pieces of nuts, about 8 1-second pulses
  3. Add the spices, lime zest and carrots. Pulse until the mixture comes together and holds its shape. Place mixture back into large bowl.
  4. Using a ice cream scoop, measure out into balls and then flatten. Frost each cake with a heaping tablespoon of cashew frosting. Chill for at least an hour. Garnish right before serving.
For the Cream Cheese Frosting
  1. In blender (preferably high-speed) mix all ingredients except coconut oil, until smooth. Depending on your blender, you may have to add more water to get everything to move.
  2. Add coconut oil and continue to blend until creamy. Chill for 30 minutes in refrigerator or until firm and spreadable.
  3. Use as frosting for cakes and cupcakes.
Notes
  1. You can turn these squares into yummy and awesome carrot cake balls with or without the frosting :)
  2. Try it in cake pops too!!!
Adapted from My Darling Vegan
Adapted from My Darling Vegan
Lifestyle in Shavasana http://lifestyleinshavasana.com/