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.

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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/

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/

Micro Greens

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Standard vegetables, take a seat please – there’s a younger model in town!

The first time I saw microgreens, I thought, “Awww how cute are these!”

We’ve come to accept the baby-fication of our vegetables – baby spinach, baby lettuce, and baby squash prized for their tenderness and cute size have staked out territory in the produce section of many a grocery store including in our Parkn’Shop.

For a bit now, growers and a few inventive chefs)have decided we need vegetables that are even more juvenile than babies — seedlings so small, and so young, they’re called microgreens. The advantages of these tiny leaves less than 14 days old are many, their proponents say. They make vibrantly hued garnishes to salads, sandwiches and soups. And whether they’re spinach, pea, beet or purple mustard, microgreens are rumored to pack even more nutrients that their adult versions.

Micro Greens Have Up to 40 Times More Vital Nutrients Than Mature Plants

After all, What Are Micro Greens?

Micro Green is the universal name for almost any green vegetable or herb that has edible leaves and is harvested at the coteleydon growth stage – the stage when the first set of true leaves sprout. The coteleydon growth stage comes after the germination and sprouting stages but before a plant fully develops its root and leaf structures. The first set of true leaves develops after the coteleydon – or the first two visible leaves – of a plant appear. When the next set of leaves – anywhere between two to four – are produced, the plant actually enters the coteleydon stage. If the plant is allowed to grow, it becomes a seedling.

Types

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Micro Greens are most commonly harvested from leafy greens such as kale, arugula, beet greens, onions, radish greens, watercress, chard and bok choy and herbs such as cilantro, basil, chervil, parsley and chives. The taste of micro greens depends on the original vegetable. Micro Greens have a very strong and concentrated taste of the original vegetable. This means that cilantro microgreens will still taste of cilantro but in a stronger, more vegetal and condensed format. The health benefits of microgreens are similar to those of sprouts; however, the specific nutritional profile for each micro green depends on the type of plant it comes from originally.

Understanding the Sprouts

Sprouts and microgreens have the highest concentration of nutrients per calorie of any food. They are the richest sources of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein, and provide us with substantially greater health benefits than raw fruits and vegetables.

Sprouts are germinated seeds. They grow for 2-5 days depending on the seed. Sprouting magnifies the nutritional content of the seed, more than tripling vitamins A, B-complex and C. The vitamin content of some seeds increase by up to 20 times the original value after just a few days of sprouting.

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The smaller seeds, such as broccoli, alfalfa and radish, contain up to 100 times more of the incredible phytonutrients than their mature counterparts. What this means is that just a handful of broccoli sprouts can provide you the same nutritional benefits as a bucket full of mature broccoli. The larger seeds, such as the grains (kamut, oats, rye) and legumes (lentils, chickpeas, beans), provide with the energy (calories) we need to function. In addition to boosting the antioxidant, vitamin, essential fatty acid, and enzyme content, it’s been well documented that the soaking and sprouting process also increases the quality and quantity of fiber and protein. Sprouting is simply the best way to prepare grains, legumes, nuts and seeds. It activates enzymes, releases anti-nutrients, and improves our digestion and absorption of beneficial nutrients, allowing us to get the most health benefits from our food. The beauty of it all lies in the fact that sprouts can be grown on your kitchen counter every day of the year, and with minimal effort.

Nutrients and Health Benefits of Micro Greens

The nutritional profile of each microgreen depends greatly on the type of microgreen you are eating. Leafy greens are a good source of beta-carotene as well as iron and calcium. Dark green leafy vegetables such as kale and chard are also high in lutein and zeaxanthin. Because microgreens require only minimal sunlight and space to grow, they can be grown in your kitchen or in a windowsill, allowing you to control the type of microgreens as well as their growing conditions. Home-grown microgreens are not exposed to as many pollutants as commercially grown varieties. Because you have greater control over their growing conditions, such as exposure to pesticides and the type and quality of soil used, you will have fewer added or environmental toxins in your microgreens. Growing your own microgreens means that you have easy access to them and can incorporate them more readily into your daily diet, increasing your vegetable consumption.

Serving Suggestions

  • Dress microgreens with a simple vinaigrette made from extra virgin olive oil, apple cider vinegar, fresh-squeezed lemon juice, minced garlic, and cracked black pepper. Serve as a side dish or a bed for a serving of salmon, beans, or another lean protein.
  • Toss microgreens with pesto (anything from the traditional basil type to roasted red pepper or sundried tomato varieties works) and use as a topping for an open-faced sandwich.
  • Add microgreens to an organic omelet or tofu scramble with other veggies such as mushrooms, tomatoes, onions, and bell pepper.
  • Use raw microgreens as a garnish on a hearty bean or lentil soup, pizza, or in place of lettuce in tacos.
  • For a simple chilled entrée, combine microgreens with vinaigrette, a small scoop of cooled whole grains (I like quinoa or wild rice), and a lean protein like cubed tofu.

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The Healthiest Oils – To Cook

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Fats – get them right and you’ll help protect your heart, lower cholesterol and maintain good cognitive function. Get it wrong however and there could be trouble. ‘Bad’ fats are implicated in the development of everything from coronary heart disease to Alzheimer’s and depression.

The best oils are cold pressed. The oil is obtained through pressing and grinding fruit or seeds with the use of heavy granite millstones or modern stainless steel presses, which are found in large commercial operations. Although pressing and grinding produces heat through friction, the temperature must not rise above 120°F (49°C) for any oil to be considered cold pressed. Cold pressed oils are produced at even lower temperatures. Cold pressed oils retain all of their flavor, aroma, and nutritional value. Olive, peanut and sunflower are among the oils that are obtained through cold pressing.

WHY WE NEED FAT

Mediterranean eating is hailed as an example of the best in the world for longevity, partly due to consumption of good fats like olive oil. We need fat; it’s crucial to a number of bodily functions. It’s vital for our brains because it builds part of the myelin, the fatty sheath surrounding each nerve fibre which allows the brain to carry messages quickly. It also regulates the production of the sex hormones, helps the body use fat-soluble vitamins like A, D, E and K and keeps skin looking and feeling healthy. Recent research suggests that having a mixture of oils in our diet is the most beneficial, as too much of any single fat can be detrimental to health.
But there is no point having a cupboard full of healthy oils without knowing how to use them for maximum effect. Here are which ones to stock up on, and how to incorporate them into your culinary masterpieces…

Cold-pressed, extra-virgin olive oil is a staple in my diet. It is incredibly versatile, has a delicious flavour, and has extraordinary health benefits.

Olive oil is rich in monounsaturated fat, which is well documented for helping to lower the risk of heart disease, diabetes, colon cancer and asthma. It can lower cholesterol and blood pressure; assists to balance blood sugar levels; has potent anti-inflammatory effects, powerful antioxidants to combat free radical damage, and supports good gastrointestinal health.

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Olive oils come in a variety of flavours. They can be rich and fruity, or light and buttery. They also range in colour: from dark green to light gold. Generally, the deeper the colour, the richer the flavour. The colour and flavour are dependent on the variety of the olives; the climate and quality of the soil; cultivation and farming practices; and storage techniques.

BEST FOR COOKING AT MEDIUM TEMPERATURES

Sesame oil
USE IT FOR: Cooking, stir-frying and salad dressings.
This oriental cupboard staple is bursting with nutrition and will impart a distinct nutty flavour to any dish. This oil is not only high in cholesterol-lowering mono-unsaturated fatty acids, it also contains vitamin E, K and B6, plus the minerals magnesium, copper, calcium, iron and zinc.
Avocado oil
USE IT FOR: Cooking, frying and salads.
Avocado oil has similar anti-ageing properties to olive oil, but is slightly lower in saturated fat and milder in flavour. Refined avocado oil is stable at high temperatures which makes it great for cooking, plus it contains lots of mono-unsaturated fat which can reduce the build up of bad cholesterol.

BEST FOR COOKING AT HIGH TEMPERATURES:

Coconut oil – my favourite!!!!
USE IT FOR: Cooking, frying and baking.
This solidified substance has shot to fame in recent years and can count celebrities among its fans. Anecdotally it’s been said to benefit dementia sufferers – the fats in virgin coconut oil can be converted into ketone bodies which provide an energy source for the brain. Experts speculate this may provide alternative fuel to the brains of Alzheimer’s patients. But like any fat which is solid at room temperature, coconut oil is full of saturated fat, and that’s bad, isn’t it? Although this oil is high in saturated fatty acids, they are shorter ones than are found in animal fats, they are taken to the liver and burnt for energy rather than to the cells where they could impair insulin function, like the saturated fat in animal products can. So while experts still advise it’s only eaten in moderation, it seems this is one sat fat which isn’t all bad. Coconut is regarded as superior to olive oil due to its lower level of polyunsaturates and it’s twice as stable as its Mediterranean counterpart; olive oil will oxidise and produce rancid by-products when heated to very high temperatures, making it less suitable.
Macadamia nut oil
USE IT FOR: Cooking, baking, frying, roasting and salads.
Not one for nut allergy sufferers, this nutritious oil offers an explosion of antioxidants, boasting four to five times the vitamin E of olive oil. It’s low in polyunsaturated fatty acids which tend to be very unstable and release rancid by-products when heated. This oil is particularly good for cooking because it’s twice as stable as olive oil.

BEST FOR DRIZZLING

Flax seed oil
USE IT FOR: Salads.
Great for drizzling, this oil should never be used for cooking as it is very unstable at high temperatures and will produce rancid by-products if heated. Flaxseed oil provides a much-needed injection of omega 3 into your diet, although the level is nowhere near as high as the omega 3 found in fish oil, flaxseed is the highest non-animal source available so is a great way for vegans and vegetarians to supplement their diets. Omega-type polyunsaturates such as those found in this oil have been discovered to be beneficial in more than 50 health conditions.
Hemp seed oil
USE IT FOR: Low temperature cooking and salads.
Hemp has many a fan and this relatively recent addition to the health-oil cannon is reportedly beneficial for conditions such as eczema, asthma and arthritis. Hemp seed oil is very high in poly-unsaturated fatty acids, which means it’s only suitable for really low temperature cooking as it will oxidise, but it’s great for drizzling and has a pleasant nutty flavour. Hemp’s fatty acids are mainly omega 6, but it does contain omega 3 too. There have also been promising results reported by parents of children with attention deficit hyperactivity disorder.

 

Good quality cold pressed and unrefined fats and oils are necessary for optimum health. But it is extremely important that they be of premium quality. I always buy high quality, organic, cold-pressed or expeller-pressed, unrefined fats and oils. In other words, oils that are as close to their natural source in flavour and aroma as possible, with minimal processing.

I consume a variety of unrefined plant based fats and oils in an attempt to balance my diet. My choice of oil for a given recipe is dependent on two things: the temperature the oil will be exposed to, and the flavour palate of the dish. I want to use an oil that will complement the natural flavour of the bare ingredients, and can withstand the temperature of cooking. There are oils that should never be heated or they become carcinogenic.

Always store oils in dark, light-proof bottles in a cool dark place to prevent oxidation and rancidity. Shelf life varies depending on the oil. Fats and oils are not like fine wines. They do not improve with age. Make sure once you open a fresh bottle of oil, you use it in good time. Don’t save expensive oils for use on special occasions like that outfit you’ll never wear that is now out of fashion and still has the tags on. Enjoy them!

 

Best Challenge Ever!!

It has been 4 months since we welcomed 2015 and for 4 months i have been dedicating 100% to my body, mind and soul. A promise i have made as soon as i welcomed the New Year, at 00 on that December 31st 2014.

I have promised to make this the healthiest year possible. Not that i haven’t been healthy in the previous years, but because i have been pregnant twice, i had certain limitations – food and exercise wise.

As soon as we welcomed January, I have been working out like mad!!!And felt soo good to finally concentrate in something that i really L.O.V.E. Working out! Sometimes solo, others with either Maya or Sienna … always with a stroller!You can find me jogging and do power walks in the streets and trails of Taipa at least 4 x a week. I have included my very own routines of Yoga and Fitness too.

A part from all this workout routine and breastfeeding Maya, i knew that something was missing, in order to increase my milk supply and the quality of my milk, increase my energy and feel lighter. I also wanted to recover faster from the pregnancy and c-section and be at my best for my family and loved ones. I have noticed – after a month of giving birth, that i was not digesting well/fast enough, and i always felt bloated at the end of the day, with a full stomach sensation..Something that i never had. I’ve been observing for 1.5 month. I knew i was eating well, but always wondered if  could be healthier…i knew i needed to be more consistent with certain things. I included Juices (of course) to my day and started feeling the difference right away – More Energy. It was no news…i know exactly the benefits of adding Juices to the Lifestyle…

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Since i am Breastfeeding Maya – non stop – i just can’t undergo a Juice Cleanse. I am dying to…(everybody has tried Sattva’s Cleanse Programs but me)…anyway, I knew i had to do a type of cleanse to renew, re-start, re-energize…

After my last post, I did research after research, read books, magazines and articles about Diet/Food…i start feeling that the key was to Cleanse my Body and Heal through Food!I thought why not give it a go?that could work for me…the more i learned the more i was sure that i needed to Spring Clean my Diet too. So, i decided to make a 20 Day Challenge to see the difference.

20 Days Challenge of Whole Foods Plant-Based Diet (Mostly Raw). (You can follow my Journey @marianahedegaard)

 

What is a Plan-Based diet?

It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil. A plant-based diet can be basically another way to say “vegan”, though many people do use the term to mean that you eat almost all plants with some animal products. I believe Veganism is the ultimate plant-based diet.

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There are many different types of plant-based diets. The three most common ones are:

Vegan: No animal products such as meat, eggs, or dairy products.
Lacto-vegetarian: No meat or eggs, but dairy products are OK.
Lacto-ovo-vegetarian: No meat, but dairy products and eggs are OK. – Mine as i eat eggs 1 x a week

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People ask me why this Challenge? my answer is simple. To change, to improve and to learn.

What’s the benefits of this Challenge? As a Nutritionist and being in this industry for some years now, i can’t get tired of sharing/advising that a good nutrition and a balanced diet is key to everything. Along with that, our bodies need a break every now and then. With that in mind, i always advise and insist on the same thing:

Fast at least once a week. You choose: Juice Cleanse, Water Fast, Raw food cleanse – for a day. And you will see the results right away!!Once you make it an habit, your body will be forever grateful.(Before getting pregnant Wednesdays were my Cleanse Days. I used to drink water or herbal teas for the whole day).

From my personal experience, my favorite benefits of a whole-food, plant-based lifestyle is the increased clarity of mind and energy levels. I can feel it that I am consuming what my body wants and needs on a cellular level. I love feeling overall so clean and good.

The benefits are endless: illness prevention such as diabetes and heart diseases, more energy, better mood, more positive thoughts, happier, lighter, less bloated, better circulation, less water retention, better skin, stronger hair and nails, more motivation, better digestion and of course weight loss.acai3

How often do i eat: Breakfast (8am), Lunch (12.30), Afternoon snack (glass of Almond milk or a small bowl of probiotic yogurt and fruits), Dinner (19). Times may vary, but it’s always a 4x a day meal including the afternoon snack. It works for me, but doesn’t mean it works for you. Check your G.P or Nutritionist for advise first.

What i eat: a variety of things. This challenge pushed me to learn new recipes and their benefits!!Eating Raw and Plant-Based food only never been this easier and tastier. I am not talking about the humble lettuce and tomato salad. I am talking about Kale salads, Rice salads, vegetarian screws, grilled vegetables, couscous, quinoa… wowwww,So much choice!!!Basically i am eating the freshest and cleanest whole unprocessed foods and as as much Organic as possible, i am adding tones of superfoods and Raw nuts to the diet, eating nothing but the best and healthiest oils including Coconut Oil, good fats,eating gluten free and lactose free too. I have swapped Cow’s milk for Almond, Cashews and Rice milks, i have lactose free cheese, i drink litres of water, organic and herbal teas only including Mother’s Milk Tea, Cold pressed Juices and Smoothies and my MUST HAVE Decaf coffee. I am so motivated that i don’t even feel tempted/crave to fish. meat or seafood. I have my soups every now and then too. I have Chia Seeds pudding and Açaí bowls too…i even managed to learn how to make it. So easy, so fast, so yummy and soo healthy…Come on…

11111364_1579026989024588_1427219599_n10 days have passed.

Do i Regret? NO

Do i enjoy? Yes

Do i love it? Yes

Do i recommend? Hell yeah!!!!!!

No need 20 Days like i am doing…start with 1 day and take it from there.I also recommend to follow this diet after you finished your Juice Cleanse program. This is a great way to break the cleanse and to keep with a healthy routine/lifestyle.

For me personally, it’s not a challenge because my diet – before this challenge – was very plant-based already. What really helps is not focusing on what I was giving up, but on the good things I could eat! Actually it’s very simple — you just learn to eat a variety of plants. If you slowly change your eating patterns, it’s not hard at all. Be flexible and don’t be too strict — you’ll find that it’s much easier if you allow yourself an occasional meal with animal products, especially in the first 6-12 months.acai-berry-bowl

Control your quality of life by consuming a plant-based diet. Filling your plate with fruits, vegetables, legumes, and grains is the best means for disease prevention and even disease reversal. Equally important, a plant-based diet is the best means for feeling good inside and out, everyday. While it keeps your arteries clean and your cells happy, it also brightens your skin, eyes, and hair. Weight management is just an added bonus.

Eat your vegetables! A few consistent musts for your grocery list: broccoli, spinach, apples, and blueberries.

If I could make a single dietary recommendation to people looking to get healthier, it would be to move to a plant-based diet, No doubts about it.

Xx

 

Spring Clean your Diet!!

Spring Clean your Diet!!

Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order.

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That’s what i have done today:

Declutter Your Freezer

If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce.

Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium.

Lighten Up Your Fridge

Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. Don’t cut up anything or wash produce when you bring it home from the store. To make these items more convenient for packed lunches or snacks,  prep them only the night before you’ll be consuming them.

Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.

Clean Your Cupboard

There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars.

Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.il_340x270.439560488_bx4z

Put Everything In Its Place

To ensure your healthy habits stick, it’s important to put some thought intothe way you store your foods. From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back and make sure that everything is in the correct place to stay at its peak freshness.

Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.

Same goes for Sienna’s foods. All her yogurts, smoothies, fruits, veggies and juices are at her eye level, so she can see and ask to have those as soon as we open the refrigerator. Like this she won’t be tempted to ask us something that she shouldn’t be eating.

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5 Steps to a Better Life

Change your won mind for the better this year to achieve your potential…It’s the End of March, but you are still on time!! (Time, can you please slow down?)!

1. Watch your words Missy

The way that we speak to ourselves has a huge impact on our lives and wellbeing. If you are capable of showing affection and giving praise to others, then you’re able to do it for yourself too. Mind your inner language and you’ll reap the rewards.

You can create affirmations for the state you want to be in. Really get excited about this brand new you and bring it in to the present. Say it and say it with feeling as if what you want, you have right now.

2. Change the link

We can adopt unhealthy habits because we associate them with a loved one or a personal hero. Perhaps we link “party food” with happy moments. We may not even realise that the unhealthy habit is our way of being closer to a person or an event that we have loved and lost. You may be holding on to the sleep patterns and alcohol consumption of your student days because life was more fun back then. You can move to a better you. Is it the freedom and the carefree attitude that you’re missing? Look at ways in which you can bring these aspects in to your present day life.

3. Victim to leader

If we feel intimidated by our boss or groups of people, or we somehow feel the victim in certain situations, we can go back in time to when we felt like that. We have the power to change it now.

Go back to the time in your mind when you felt very intimidated and bring in a protector (who or what this is, is up to you). You can rewrite the situation in your mind, psychodynamically. This process will impact on everything in your life, altering the way your mind responds to events as you move from victim to leader.

4. Explore your emotions

Get a journal, and mark down ages in your life when key events took place – both the traumatic and positive.

Look to see when problems started and especially track back and notice if there are any common themes. You may want to look back and see what was going on in your life up to six months before each key event. This will illuminate reasons behind your behaviour.

5. Take self care seriously

Decide that you’re going to look after yourself IMMEDIATELY. This will send a powerful message to your mind that whatever had happened before now, you’re taking a stand as an adult that you’re absolutely worth looking after, right now. This means upgrading your nutrition and the way you nourish your soul.

Do exercise that actually makes you smile but do move more please. Get excited about life and treat yourself more.

Make some time to yourself and acknowledge how incredible you are and that you deserve better, in the very moment.

Xx

9 Ways to Boost your metabolism

Uncategorized | September 24, 2014 | By

Want to fight the fat and reveal a leaner physique?

Is NO SECRET for ANYONE!!!!And the tips are the same over and over again!!!If you want a great body, you’re going to have to eat a great diet! No More, no Less!

Don’t think of the changes you’re going to make to what you eat as “going on a diet”. Instead, you are going to be making long-term changes to the way you eat that you can maintain for life…

I have posted a few articles about easy ways to be healthy and loose weight safely…you can browse the previous posts to have a look…in case you can’t be bothered, Have a look below 😉 and remember, you don’t need to wait until Monday or the 1st day of the Month to commit yourself and change your lifestyle.

1. Eliminate sugar – there’s no surprise here – i eliminate sugar from my diet ages ago…the only sugar i consume comes from fruits – and thank’s to that, i was told by my Dr. that my amniotic fluid levels were normal, but a little bit higher than the “normal”  levels…i had to reduce drastically my intake of fruits!

Processed sugar offers no nutritional value to your body. It plays havoc with your hormones and ultimately puts you into fat-storing mode. You may get a momentary sugar rush right after eating it, but you’ll start to feel hungry and tired very soon afterwards – that’s why is so important to see the sugar levels in your cereal boxes for example.

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2. Replace grains and cereals with vegetables – Cereals, rice, bread, pasta and other foods made with flour like pastry and poor food choices. These are full of the “empty” carbs that caused you to store excess fat on your body. Plus, they make you feel tired and bloated. These foods offer very few useful nutrients and are almost as bad for you as sugar.

Replace them whenever you can with lovely nutrient-rich veggies which will nourish and energize you.

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3. Don’t drink your calories – Avoid calorie-laden beverages. They contain all kinds of nasty ingredients and they do not satisfy you the way food does. When your aim is to shed fat, it is much better to get the energy from food.

4. Eat lean protein at EVERY meal – Protein-rich foods are usually very tasty and they help you to feel full and satisfied. Getting enough of this nutrient in your diet is essential to ensure your body will perform at it’s best and recover quickly between exercise sessions for example. Great choices include: oily fish, lean cuts of meat and eggs. If you are not a fan, rely on amazing and powerful Superfoods like Hemp protein, Chia seeds, Chlorella or Moringa to add to your yummy salad or smoothies – Sattva Juicery offers an array of Bottles of Goodness containing this amazing nutrient.

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5. Limit dairy – because of all the growth hormones and lactose it contains, which inhibit your fat loss. Try to keep it to a minimum.

6. Go easy on booze – A large glass of beer or wine could well contain the same amount of calories as a piece of cake or a chocolate bar. Yet a lot of people who wouldn’t dream of eating three or four chocolate bars in one sitting regularly down that number of alcoholic drinks in an evening. Learn to think of alcohol in the same way as you’re going to think of cake or chocolate: a small amount occasionally is OK, but several servings on a daily basis will absolutely keep you fat.

7. Get your timing right – You should refuel with a good meal as soon as you can after a workout to get the maximum benefits and ensure you recover well so that you’re ready for your next session. Opinions vary on whether to eat before exercise, so you may want to experiment to discover what’s best for you. However, you should avoid timing a big mead immediately before a workout.

Also, there’s a lot of evidence suggesting that eating late at night is detrimental to fat loss and can disturb sleep – so avoid this at all costs! Follow my lead: brush your teeth, go to bed and look forward to a good breakfast in the morning.

8. Drink Water and Green Tea people – Being in a dehydrated condition saps your energy, makes you think you’re hungry when you aren’t and generally makes you feel like crap. So, drink lots of water.I’m a huge fan of Green tea (sipping some at the moment). It’s great for weight loss because to curbs cravings, suppresses appetite and there is some compelling scientific evidence that it BOOSTS FAT BURNING so sip it up!!

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9. Think before you eat – Before you put any food inside your mouth consider how you’ll feel after you eat it..not just while you’re eating it. And ask yourself if you are really hungry. If you are truly hungry you’ll happily chomp through a plate of, steamed fish, green veggies and carrots. If all you want to eat is a bag of crisps or cookies, then what you are experiencing is not real hunger.It’s most likely that it’s your sugar/carb addiction rearing its ugly head. Ignore it and it’ll pass. THE MORE TIMES YOU IGNORE IT, THE EASIER IT WILL GET AND THE LESS OFTEN IT WILL HAPPEN!

Get a Younger looking Skin

Uncategorized | September 24, 2014 | By

I like to advocate a natural, non-surgical approach to looking good and improving the skin, ensuring that our treatments work in harmony with appropriate nutrition and lifestyle, so my tips are based on an integrated, holistic and more natural approach to aesthetic medicine. It’s not about a quick injection here or there, but a more thorough approach for better results.

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1. Exfoliate – Removing the top layer of dead skin cells instantly brightens the complexion. You can use a simple facial scrub or peel off mask at home, but intensive exfoliation at a professional clinic (using a chemical peel or microdermabrasion) will go deeper and also stimulate the skin’s renewal mechanisms, helping to smooth out fine lines.

2. Stop smoking – skin will improve within days as the oxygen supply is increased. Stopping smoking has a wide range of well publicised health benefits and you know it’s good for you. If you’re struggling, consider hypnotherapy, which has excellent outcomes in helping smokers to quit.

3. Tackle the eye area – for patients struggling with signs of tiredness, improving the dark circles and opening up the eye area is far more beneficial than targeting frown lines on the forehead.

4. Nutrition – Making big dietary changes to a healthy lifestyle is fabulous, but in reality it’s hard to achieve and maintain when you are stressed and tired. Instead, start with a few simple changes that you can manage – switch chocolate fixes for fruit, swap crisps for nuts, have a salad every day instead of a sandwich for lunch. These simple changes are a great way to get started.

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5. Dermal roller treatment – a professional Dermaroller micro-needling treatment in the clinic is a fantastic way to stimulate the skin and kick-start collagen production, but where costs and time are prohibitive, home dermal rollers are a good investment, as they can be used more regularly. Ensure that you get one from a reputable supplier that has been designed for DIY use.

6. Get Outdoors – Take time out of your busy schedule to get outside, even if it’s only a walk round the block at lunch. If you can get to an open ‘green’ area, such as a park, it’s a great way to reconnect with nature. You’ll be breathing fresher air, letting your mind recharge and return to work feeling more relaxed. Daily exposure to the sun will alsogive a healthy glow, but ALWAYS use a high protection sunscreen e.g. Heliocare SPF50+, which can be applied in the morning under makeup.

7. Daily Routine – get your cleansing and moisturising routine nailed and check you are using the best products for your skin. Consider a daily exfoliating skin wash, such as the Neo Strata Skin Active Exfoliating Wash which lightly exfoliates without over-drying, so that skin can absorb moisturiser or serum.

8. Hydration – many patients suffer from dry skin due to lack of hydration – we can literally see it in the skin. At ClinicBe, we offer all patients Kangen alkalised water, which is the purest way to hydrate and offers a range of health benefits. Reducing caffeine and soft drinks in favour of water will give clearer and healthier skin.

9. Facials – a proper facial by a qualified cosmetologist is a perfect fix for improving the skin. Taking out 30 minutes for a treat is invaluable.

10. Sleep – too many adults don’t get enough sleep. Stress and busy social lives often mean not getting to bed early enough, while young children that wake in the night are an additional challenge. Sleep is a complex issue, but try to understand the problems and face them, whether it’s sleep-training a toddler, cutting out use of tablets and smartphones after 9pm or getting a new mattress, sorting out your sleep will give massive benefits to how you look and feel.

11. Exercise – one of the easiest ways to stave off the problems associated with aging is through exercise and, in particular; not leading a sedentary lifestyle. Researchers agree exercise can limit bone and muscle loss, and have found it can make cells the equivalent of nine years younger…SO LET’S MOVE PEOPLE!!!!