- 1.5 flax eggs
- 1/4 cup olive oil
- 1/3 cup mashed very ripe banana
- 2 sweet apples, finely grated
- 1/2 cup coconut sugar
- 1/2 tsp sea salt
- 1.5 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/2 cup plain almond milk, unsweetened
- 2/3 cup gluten free rolled oats
- 1/2 cup almond meal
- 1 cup + 2 Tbsp gluten free flour blend
- 1/4 cup raw walnuts (chopped) for topping
- Prepare flax eggs in a large mixing bowl and preheat oven to 375 degrees F (190 C).
- Prepare muffin tin with liners or lightly grease them.
- To flax eggs add mashed banana, olive oil and whisk to combine.
- Next add the apples, coconut sugar, baking soda, salt, cinnamon, and whisk to combine.
- Add almond milk and stir.
- Add oats, almond meal, gluten free flour blend and stir.
- Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).
- Bake for 32-36 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey, so don’t be afraid of over baking! The GF blend just takes longer to bake.
- Remove from oven and let set in the pan for 15 minutes. Then flip on their sides still in the pan to let cool completely.
- If you try to unwrap them too quickly, they have a tendency to stick to the wrappers.
- Once cooled, store in a covered container or bag at room temp to keep fresh. Freeze after that to keep fresh.
- If baking in a loaf pan or cake pan (8×8), bake for 45 minutes – 1 hour and check every 5 minutes thereafter for doneness.
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
Happy Healthy Monday Everybody!!!!
Wow what an eventful Week and Weekend!!!
Can you believe it has been 2.5 since we welcomed 2016? We already said goodbye to the Winter and are just welcoming Spring…and because everything flies – not just the time – i decided to dedicate this Monday post to AGING!!
But what is Aging after all?!? In the broadest sense, aging reflects all the changes that occur over the course of life. You grow. You develop. You reach maturity. By middle age, another candle seems to fill up the top of the birthday cake. It’s hard not to notice some harmless cosmetic changes like gray hair and wrinkles. Middle age also is the time when people begin to notice a fair amount of physical decline. Even the most athletically fit cannot escape these changes. Everything ages….and you can’t escape to this…What you can do tho is reverse the ageing process – naturally.
Are you suffering from premature thin hair, fine lines, dry hands, and other sure signs of aging?
Discover five all-natural, expert-endorsed ways to reverse aging symptoms yourself, using products you already have around the house and other simple hacks. There are plenty of DIY methods to naturally reverse aging indicators and appear younger. Yeyyyyy!!!!!
Remember, a healthy, active lifestyle is the most important action you can take on a daily basis to appear younger.Reducing stress, moving on a regular basis, and eating a well-balanced diet are some of the most powerful ways to appear years younger on the inside and out.
1. Reduce Fine Lines and Wrinkles. In many cases, fine lines aren’t just caused by sun exposure, a poor diet, or genetics. According to Dermatologist Dr. Nicholas Perricone, wrinkles can be a sign of prolonged exhaustion. A lack of sleep produces an excess of the hormone cortisol, which can cause belly fat and break down skin cells. Commit to getting 8 hours of solid rest on a daily basis and reduce your cortisol levels, which will help restore the youthful appearance of your skin. Make sure you are also drinking enough water to both avoid dehydration and improve the skin’s appearance.
2. Combat Thinning Hair. Many women’s hair naturally thins as they get older. According to Dr. Robert Leonard, around 50 percent of women have noticeably thinner hair by the age of 50. Genetics is a primary driver, but excessive chemical processing, overzealous brushing and hormone imbalances can also make your hair appear older. A scalp massage can increase blood flow, which may temporarily cause an infusion of nutrients to your hair follicles. The technique is used in cultures worldwide to maintain hair health, and it can be performed daily.
To increase blood flow, the next time you shampoo your hair in the shower, simply gently massage your entire head with coconut oil or olive oil for a few minutes before you turn the water on.
While this hack can be performed anywhere, you’ll probably prefer to shower out the oil immediately. A healthy diet and supplementation regimen that includes leafy greens, iron, biotin, and zinc can also improve your hair’s health.
3. Reduce Eye Redness. Bloodshot eyes can be caused from long hours of electronics usage, allergies, or a poor diet. According to Nutritionist Kimberly Snyder, a diet high in inflammatory foods can cause your eyes to appear red. To reduce this and other potential signs of inflammation, eat a diet that’s high in antioxidants. Make sure you include A these antioxidant-rich foods in your diet: Sweet Potatoes, Almonds and Walnuts, Cucumbers and Garlic.
4. Moisturise Dry Hands. Many women invest in high-quality moisturizers for their face, under their eyes, and for their neck, but women often forget to invest in a quality hand moisturizer. According to Dermatologic Surgeon Dr. Eric Bernstein, the skin on the hands is particularly delicate. Aging can manifest quickly in the form of thin-looking skin, dark spots, and highly visible veins. Dr. Bernstein recommends:
investing in a high-quality hand lotion and making a commitment to applying it daily.
If you hate the feeling of “slimy” hands, apply hand lotion before you go to bed instead of during the day.
5. Whiten Dark Teeth. Yellow teeth can make you appear older and less healthy. A vibrant, healthy smile can be the most appealing and noticeable part of your face. At-home teeth bleaching kits can actually be a risky choice to reverse aging symptoms in your mouth. Dentist Jaklin Bezik writes that home bleaching kits can erode your teeth enamel and irritate your gums, which can cause discomfort and even damage to your mouth.
I have learn in one of my Yoga and Wellness workshops in Hong Kong that oil pulling – as an all-natural way to whiten your smile, that daily oil pulling (an ancient Ayurvedic practice that reportedly removes toxins and bacteria) can have a noticeable impact on oral health. Try swishing cold pressed coconut oil or another all-natural oil like sesame oil in your mouth for 20 minutes a day. Aim for 5 minutes first and then work upward. Just remember NOT to swallow the oil guys ;))
If you’ve noticed drastic changes in your skin, hair, or oral health, it’s always wise to consult with your physician. Sudden changes and signs of premature aging can be symptoms of underlying health conditions. However, if you’re healthy, DIY beauty practices, regular exercise, and a good diet can make you appear years younger than your true age.
Take good care of yourself
Eating for Energy
Without getting into the intricacies of nutrition, it’s really important to understand food on the most basic level.
Why do we eat? Outside of cravings, temptations, social customs, boredom etc…Why on earth do we actually consume food?
It ALL comes down to energy people. The hunger “hit” we feel is simply the body’s request for fuel, so that it can produce energy. We are instinctively attracted to calorie-dense foods to most efficiently propel our activities – including mental activities! Even the very definition of a calorie is nothing more than a unit of energy.
So the fact that our modern food choices often make us sleepy, mentally unfocused, fat or even sick, is a huge red flag: there’s something seriously wrwong with what we’re eating.
On the flip side, good food rejuvenates us. Good food supports our activities, keeps us healthy, strong and keeps us at our prime. And with this mind-set – preparing food with sight, smell, taste and energy all taken simultaneously into consideration – that you need to have a pantry filled with the freshest veggies, fruits, seeds and other plant-based foods.
How to choose Dried Fruits wisely?
How many of us make the mistake of eating a handful of Dried Fruits whenever?Just because it’s fruit, doesn’t necessarly mean is healthy and that you should eat large amounts here and there…
But don’t take me wrong. Having a wide variety of dried fruits on hand is a great way to satisfy sweet cravings while making your snacks continually interesting and exciting.
When you are buying dried fruits, however, is very important to read the ingredients in the package – in fact, not only in dried fruits package – dried fruit should consist of only one ingredient: FRUIT. But, unfortunately, it’s not always the case. Here’s a few tips for choosing the best dried fruits for you.
Watch for added sugars:
Dried fruit is sometimes sweetened even further with extra sugar – buhuuu – exactly the type of thing we are trying to avoid. Make sure you purchase the non-sweetned choices.
Choose fruit sweeteners:
In a couple of cases of naturally tart fruits like cranberries you have to add something to make the dried fruits edible. So what do we do in these cases? Some manufacturers spare us the cane sugar and use apple or grape juice onstead to sweeten. This is a great “natural” way to heighten the flavour to the fruit without adding more sugar than you need.Look for these at the store as well.
Check the preservatives:
Not all preservatives are bad! Ascorboric acid, for instance, is simply vitamin C and extends the shelf life of the fruit.
Unfortunately, dried fruit is often pumped full of some other not-so-nice preservatives – like sulphur dioxide – to make the package items softer.
Sulphur dioxide is not easily digested, compromises the immune system and is often the culprit behind allergies.
Every time I pick up a product at the store and see sulphur dioxide on the package, it immediately goes back to the shelf…and you should to the same!
Happy Rainy Sunday Everybody!!!!!
Hope you had an amazing healthy and productive Saturday!!!
I surely had and Sunday’s are my rest day!!!Taking advantage that Hubby is in town!Can’t remember last time Per was off for a whole weekend!!!!!(It’s pouring rain and i was just about to leave home)!Anyway, Sundays for me are 1000% a family day!That’s how daddy brought us up and this is how we will teach our kids!
Sundays meant: waking up late, having breakfast late, having a late lunch, Church and last but not the least, review the school homework and subjects!Pizza at night and bed by 21 pm!Of course this changed with age and with the party’s being included on Saturday nights…so sundays start to mean sometimes: hangover days, with waking up after lunch time, having McDonalds for lunch and do nothing in front of the tv for hours!!!to be honest, i can’t remember last time that happened!But it did happened!!!Anyway,
Today we are having Sunday Brunch at my Sister’s!Ou Father will be there and it will be probably our last gather before everybody goes on the so well deserved holidays!!!Everybody will be back in Macau by August 17th.
This post will be dedicated to FOOD and recipes!
2 weeks ago i went to Hong Kong for a hair make over. Under the hair salon there is this discreet little place that some people been talking about for a few months…a place called MANA – Fast Slow Food. www.mana.hk
It’s a place where you can eat Vegetarian, Vegan, Organic, Gluten Free etc…It’s more then just a place actually, it’s a community, it’s a spot where you really feel the efforts in trying to make people see food and eat their food in a conscious way in order to save the Earth. It’s their mission – and i believe it’s working…At least it worked with me, as i try to incorporate Raw as much as possible to my lifestyle…
I have ordered one of their juices and a Wild Brown Rice Salad with Cranberries…i added Kalamata olives extra as i can’t live without them in a salad bowl. I always been interested in these type of salads. Once i had a 5 grain salad, quinoa salad with spices and now this brown salad with cranberries….i have to admit that i wasn’t expecting the flavor and the taste, as Cumin made his way up all the way to the nostrils, i had to stop for a bit!chew, and wonder if i liked it or not – i wasn’t expecting the Cumin – after a few spoons i decided that i liked it and kept eating. Quite interesting the flavor, texture, different acidities…was very refreshing and made me want to try to make it at home!
Tried to search online and encounter a plethora of wild brown rice salads with cranberries…some with walnuts, others with feta, some with quinoa, others with mint…the adds on are very diverse…Got specially interested in some of the recipes from www.wholeliving.com where they dedicate some of their recipes to Rices and Grains Salads.
There are numerous health benefits to eating whole grains: they are low in fat, high in fiber, and one of nature’s superfoods.
They are EASY, fresh, healthy and YUMMY recipes!!!!!Have a look below:
Wild and Brown Rice Salad
For The Dressing
- 1 tablespoon olive oil
- 1 1/2 tablespoons balsamic vinegar
- 1 teaspoon coarse salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon Dijon mustard
For The Salad
- 1 1/2 cups cooked wild rice, made according to package directions; 3 cups cooked brown and/or brown basmati rice (about 1 1/3 cups uncooked), made according to package directions
- 1 yellow bell pepper, cut into 1/2-inch pieces
- 1/2 red onion, finely chopped
- 2 stalks celery, cut into 1/2-inch pieces
- 1/2 seedless cucumber, quartered lengthwise and cut into 1/4-inch slices
- 6 ounces red cherry tomatoes, quartered
- cranberries – optional
- cumin – optional
In a small bowl, whisk together the olive oil, balsamic vinegar, salt, pepper, and mustard; set aside.
Place the wild rice, brown rice, yellow pepper, red onion, celery, cucumber, cherry tomatoes, and cilantro in a medium bowl. Add the dressing, and toss well to combine. Transfer to a serving bowl.
Grain and Pesto Salad with Cherry Tomatoes
- Cooked grains (brown rice, farro, or wheat berries)
- Salt and pepper
- Halved cherry tomatoes
- Grated Parmesan
- Basil, shredded
Stir pesto into cooked grains. Season with salt, pepper, and vinegar. Toss in cherry tomatoes, Parmesan, and basil.
Bulgur Salad with Cherries
First things First: do we know what is Bulgur?
According to Wikipedia:
Burghul (also bulghur, burghul or bulgar) is a cereal food made from the groats of several different wheat species, most often from durum wheat. It is most common in European, Middle Eastern and Indian cuisine.
- 1 cup bulgur wheat
- Coarse salt and ground pepper
- 2 tablespoons walnut oil
- 3 tablespoons fresh lemon juice
- 1 shallot, minced
- 1/2 pound halved and pitted fresh sweet cherries
- 1/2 cup chopped fresh herbs, such as tarragon, chives, and parsley
- 1/4 cup coarsely chopped walnuts
In a medium saucepan with a tight-fitting lid, bring 2 cups water to a boil. Stir in bulgur and 1/4 teaspoon salt. Cover, reduce heat to low, and cook until water is absorbed and bulgur is tender, about 15 minutes.
Meanwhile, in medium bowl, whisk together oil, lemon juice, and shallot; season with salt and pepper. Add bulgur and toss to combine. Refrigerate, uncovered, until cool, about 10 minutes.
Add cherries, herbs, and walnuts to bulgur mixture; toss to combine. Season again with salt and pepper. Serve.
Parsley Quinoa Salad
- 3/4 cup quinoa, washed, strained, and rinsed twice
- 1/3 cup roughly chopped parsley
- 1 small cucumber, peeled, seeded, and diced
- Juice of 1/2 lemon
- 1 teaspoon extra-virgin olive oil
- Kosher salt and freshly ground black pepper
Combine the quinoa and 1 1/2 cups of water in a 2-quart saucepan over high heat. Bring to a boil, cover, reduce the heat, and simmer 10 to 12 minutes, until all of the water is absorbed. Drain and run under cold water. Toss in the remaining ingredients and serve.
Watercress and Barley Salad
- 1 cup pearled barley, rinsed and drained
- Coarse salt
- 1/3 cup fresh lemon juice
- 2 teaspoons Dijon mustard
- 1 teaspoon honey
- 1/3 cup extra-virgin olive oil
- Ground pepper
- 2 medium carrots, cut into small diced pieces
- 1 medium cucumber, peeled, halved lengthwise, seeded, and cut into medium-size diced pieces
- 1/2 small red onion, minced
- 1/4 cup minced fresh dill
- 1 large bunch watercress, stems trimmed, torn into bite-size pieces
- 1/3 cup toasted sunflower seeds
In a large pot, bring 2 quarts water to a boil over high heat. Add barley and 1/2 teaspoon salt; reduce to a simmer and cook, uncovered, until barley is tender but still chewy, about 35 minutes. Drain; rinse barley under cold running water until cool. Drain well, and transfer to a large bowl.
Whisk together lemon juice, mustard, honey, and oil in a small bowl; season with salt and pepper. Set aside. Add carrots, cucumber, red onion, dill, and dressing to large bowl with barley. Toss to combine.
At serving time, add watercress and sunflower seeds; toss to combine. Place salad on platter to serve family-style, or mound on individual plates. Serve at room temperature.
For a change of pace, try substituting 3 1/2 cups of another cooked whole grain, such as brown rice or quinoa, for the barley.
Five Grain Salad
- 1/2 cup red quinoa
- 1/2 cup white quinoa
- 1/2 cup semi-pearl farro
- 1/2 cup pearl barley
- 1/2 cup purple (black) barley
- 10 ounces red pearl onions
- 2 tablespoons plus 1 teaspoon extra-virgin olive oil
- 1 1/4 teaspoons coarse salt
- 1/2 teaspoon freshly ground pepper
- 1/4 cup apple cider
- 3 tablespoons balsamic vinegar
- 1/2 cup feta cheese, crumbled (2 ounces)
- 1/3 cup fresh flat-leaf parsley, leaves only
- 1 tablespoon finely grated lemon zest
- 1 small Fuji apple, cored and thinly sliced
Preheat oven to 425 degrees. Cook grains; mix them in a large serving bowl.
Cover onions with hot water, and soak for 2 minutes. Peel and halve onions. Place on a rimmed baking sheet, and toss with 1 teaspoon oil, 1/2 teaspoon salt, and 1/8 teaspoon pepper. Roast until caramelized, about 20 minutes. Pour cider over onions, and roast until liquid reduces by half, about 5 minutes. Let cool slightly.
Gently toss grains with onions, vinegar, feta, parsley, lemon zest, and the remaining oil, salt, and pepper. Stir in apple, and serve immediately.
This salad’s diverse grains complement one another quite nicely, although you can make it with any combination you prefer. To save time, boil both types of quinoa in one pot, the semi-pearl farro and pearl barley in another, and the purple barley in a third.
Five Grains Salad
- 2 cups cooked wild rice
- 1 cup cooked amaranth
- 1 cup cooked quinoa
- 1 cup cooked millet
- 1 cup cooked brown Jasmati, brown basmati, or brown jasmine rice
- 1 teaspoon grated orange zest
- 1 cup fresh orange segments
- 1 cup diced fennel (small dice)
- 1/2 cup diced radishes (small dice)
- 1/2 cup extra-virgin olive oil
- 1/4 cup freshly squeezed orange juice
- 3 tablespoons red wine vinegar
- 1 tablespoon chopped fresh fennel fronds
- 1 teaspoon chopped fresh dill
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
Combine all the ingredients in a large bowl.
Refrigerate, covered, for at least 1 hour or as long as 3 to 4 days before serving. Remove from the refrigerator and serve at room temperature.