New year, new me, right?

I don’t like to do new years resolution, I’ve started to make new years goals instead. Don’t you think that is completely different? Maybe?

It is really interesting to hear what other people have set as their 2018 goals. Either they set them too high or they are absolutely perfect. One of my favorites has been: Healthy and happy.
You know what the best part is? She didn’t put any a measurement on it, no ”I’m going to lose 5 kg before March, or I’m going to run x km everyday, or what ever”, we don’t know what healthy is for her. But happiness is a big part of her health. It is absolutely amazing! Don’t you think?

A few of my 2018 goals are:
Give more hugs
Start dancing again
Get better at presenting in front of a crowd
Manage to do 1 pull up (haven’t set an end-date on that one yet, because let’s face it – I’m still in pain and sometimes I lose my motivation – and in enters my personal trainer, don’t know what I would do without him.)
Do my yoga teacher training
Heal my neck
Get full into mastering my mean girl

Do you have any 2018 goals? Please, do tell me! I’d love to hear them.

Is it professional antibiotics?

That’s what I thought the first time I heard it.
Probiotics – which are ass-kicking, gut healing bacteria, without all the side effects of antibiotics.

We all pretty much know that the body is SO complex, or I was hoping that we all knew that…
Until I got a question the other day ”what is the healthiest thing you can eat?”
Do you expect there to be just ONE thing that would be the healthiest thing to eat? What would it be? Please, tell me! Or are you basically just looking for a quick fix when you’re standing there with a cigarette in one hand and a beer in the other?
Friends, it’s all connected. You can’t just do One thing for your health and you are going to be ”healthier than you’ve ever been”, it’s a work in progress, okay?
And you are doing a great job.

So lets talk about an important part for our health – our gut.

There is sooo much talk lately about microbiome, probiotice, prebiotics, and on the list goes. I thought I’d just break it down for you to make it easier for you to understand.
We all have bacteria in our gut, to help us function in a way we otherwise wouldn’t be able to.  But we also put our bodies through a lot of stress that causes inflammation, poor digestion and poor absorption. – Which we obviously want to prevent, but sometimes life gets in between – illness, antibiotics, environment – diet plays a big part in how our gut is doing, especially changes in our diet – (I’m definitely looking at you, you all ”jumping from one diet to the next”-people. That is definitely putting a lot of stress on your body).

By eating probiotics you are providing your body with the healthy bacteria which will (surprise!) improve digestion and nutrient absorption, and improve your overall health.
A classic definition of probiotics is ”live microorganisms which, when administered in Adequate amounts, confer a health benefit to the host.”

So where do you find the probiotics? Well, you can find them in supplements, and you might also have heard any of these fancy terms going around lately: sauerkraut, kim chi, kombucha, kefir. (#guthealth) And if you’re not feeling all that fancy and want to try something easier (not so unfamiliar), you could just go with yogurt.
These are basically fermented products that contains live microorganisms that improves health.

But to feed these probiotics, to support their growth, you also need prebiotics – ”a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon and thus improves health”. Banans, asparagus, leek, garlic, oats, legumes – just to mention a few.

 

So basically, if you want to support your gut you don’t NEED to spend heaps of money on supplements, or fancy foods that you don’t like. You can simply eat some yogurt (preferably with no added sugar), with some banana. Great way to start your day!
But remember, even if #guthealth is a big thing right now, that you can have too much of everything. Don’t go and buy all the fermented products I just mentioned because you really, really, really want to improve your health. My advice to you if you think, or you know you, you really need to improve your gut health – go see a naturopath. They will run tests, they will help you figure out what is wrong with you, as an individual. We are all individuals with our own gut, just because one thing worked for your friend doesn’t mean it’s the same thing that is causing you to feel bloated, sluggish, or just very fatigue.
Look after yourself and your health, because it is important <3

 

 

One thing you could skip this Christmas (definitely not the chocolate)

The stress regarding your body image and what food you put in your body.
One thing I would advise you to skip this Christmas is the stress regarding how much you eat and how you afterwards have to ”get rid of it”.

We all know that what we put in our body needs to be used as energy to prevent the risk of gaining weight. Energy in – energy out.
And this Christmas you might eat more than you intended to, as most people do every year. And that is okay.
And you do not have to justify it with ”the new year is coming and I am going to lose weight”. Enjoy it.
I am not saying that you should overindulge in it, but just eat that chocolate if you want to – without the guilt.

Because I believe it is all connected – holistic health. That stress and mental struggle you are creating for yourself is not going to help you in any way – doesn’t matter what body size you are. We are great at creating anxiety around Christmas – money, gifts, family get-to-gathers. Another thing we don’t need is to create anxiety around food.

Let me introduce you to mindful eating.
This is something I’ve been trying to adopt the last couple of months, and I would recommend you to do this during the holidays.
A couple of girls in my class at the end of my last semester at Uni spoke about this in a workshop – mindful eating. And I really like the idea of it.
I have a tendency of eating waaay too fast (it’s kind of like someone would take the food away from me-fast!), which makes me bloated and I am not really enjoying my meal. Instead, I am trying to eat my food slowly so I can enjoy it – because I do really, really love my food.
By eating slowly I can also tell when I am getting comfortably full, instead of ”food baby-full”. Then I stop eating – I’ll just put the left overs in a container and shove it in my fridge and save it for later.
It is also great to take small breaks when eating and really see if I am enjoying the food. Does it taste good? Does it bring me joy? If not, then why the Hell are we eating it?
Food is there to nourish your body, but also create joy and be a pleasant experience.
People often tell me ”I eat chicken, brown rice and broccoli because I know it makes my body look the way I want it too”. Really? Are you enjoying eating it or is it just about the way your body looks?
I love food too much – would not eat something just because I think it is going to make me look a certain way (If you would have asked me a couple of years ago my answer would have been completely different).
The thing is food is sooo much more in our lives than just focusing on our weight; you can still have a Delicious meal that is considered healthy – I am not saying ”If you love McDonald’s than have that all the time.” But maybe try and make your own hamburger instead. We are all on different health journeys and you’ve got to start somewhere.
So I would recommend you to start now – by not judging yourself for eating this holiday. It might seem like a small step to you – but your health is going to thank you for it.

Merry Christmas to you all,
Please let me know what you thought of this post!

Variety, baby

Long live the smoothie bowl. It’s pretty, it’s yummy. But I am just getting so tired of all the hype around it, aren’t you?

If I see one more perfect smoothie bowl I’m gonna suffocate myself on the peanut butter I have stashed in my cupboard (there are worse ways to die).
No, I want to see some other dishes, something inspiring (but still easy to make).  Sure, your bowls look pretty and they probably taste amazing. Anyone can make them which is great, maybe not make it look as pretty as yours (obviously, because you’ve had a great amount of practice with all the failed smoothie bowls you managed to make before you took that perfect shot), but a smoothie bowl is not that impressive.

It is easy to make, I give you credit for that – because easy-making nourishing food is what I’m all about.
I am not saying I am a great cook, and that is why I am asking for inspiration. And I most definitely do not have the artistic smoothie bowl skills that you have.
But what about variety? Do you eat anything else?

Today I made lasagna.
I used to hate lasagna, every time we got it in school I would pull a face (you know the face) and it probably took me a decent amount of time to finish the plate.
But lasagna does not have to be in a certain way.
What do you think of lasagna?
It’s yummy?
It’s too ”unhealthy” because of the cheese?
There is too much carbs in it?

I decided to make it my own way, and so can you.

First of all, all home cooked food is better than fast food any day.
It’s made with love, you took the time to make food that nourish your body. 
There is cheese, and who doesn’t love cheese? (which you do not have to use if you do not want to)
In my lasagna I used:
Tomato sauce made by frying garlic, onion and tomatoes together, adding sour cream and whatever spices you want. I used basil, + salt and peppar.
Chickpeas
Capsicum (peppers)
Eggplant
Lasagna sheets
Cheese

I’ve modified the ”traditional” lasagna, and even if you were to make a traditional lasagna that is awesome. Because you made it yourself, and as I was saying – that beats fast food any day. And store-bought food – because they have a tendency to add heaps of things that doesn’t necessary have to be in there.
The thing is if you modify it slightly you might get away with ”hiding” certain foods from yourself.
I used to hate capsicum, now I love it warm (still working on the cold part).
I used to hate eggplant, now I use it in my lasagna because I can sometimes crave it.
Isn’t it funny?
And it contains sooo many things that are good for you – vitamins, minerals, fats, carbohydrates and protein. Your body needs it, everyday.

You can also make it with a kick-ass salad on the side.
I made mine on kale, fried in a little bit of olive oil, green beans, red cabbage and some pepitas.

Good luck creating!

The problem is when we become afraid of food

Do you ever get overwhelmed with all the nutrition information out there?
Yes, me too.
And I am a soon to be graduating nutritionist. In less than a month, I just want to add that. (yaay!).

But it is just so confusing, am I right?
Low carb, high fat. Ketogenic diet. Don’t eat this, do eat that. One day it is different information compared to the day before.

I was listening to this very great podcast the other day and then the lady that was being interviewed started giving nutritional advice. She has no nutritional background what so ever. She is an author regarding something completely different..
And she has sooo many followers. And they are of course going to believe everything she says as they look up to her.
I am not going to go into what she was speaking about – but it is just frustrating how someone with so many people admiring them gives advice on what they should eat. Because it works for her.

I would never tell anyone ”this is how you Should workout, because that is what I am doing at the gym. And clearly this works, look at my boobs”, kind off. But at the end, I have to freaking idea why You are going to the gym. I am not a personal trainer. I have other people in my life to help me with that.
It’s like saying: everyone should paint their walls pink because it makes me feel so much more energetic in the morning. So you feel very tired in the morning, but do You even like pink?

Look at this picture:

Yummy, right?
Some of you are going to think: Oh, she is so healthy that Penny (she’s a freaking beast).
Some of you are going to think: That is just too much sugar.
Some people: You should just quit as much carbohydrates as possible, because they are not good for you.
Another one: Oh, I wish I could eat like that. I have this problem (whatever it is), and my body would not react very well after eating that.

And these are legit thoughts that are going through my reader’s minds right now, because We Are All Different.

When I mentioned sugar what was your thought? 
Yes, fruit contains fructose, which is a sugar (carbohydrate). And just like refined sugar – It contains the same amount of energy per gram.
Just because I say this you might think: Am I going to become fat if I eat too much fruit?
No.
The difference is that refined sugar has no nutritional value what so ever. It does not give you any of that goodness that makes your body thrive and heal. (Maybe not heal a heartbreak, but that’s a completely different story).
However, I am not going to tell you not to eat refined sugar. The problem is when the intake of refined sugar becomes too high and it starts to contribute a lot to your daily intake.
Because it does not contain any of the amazing components that fruit contains – Fibre, vitamins and minerals.
Fruit also contains a lot of water.

However, too much of anything may be bad for you – but seriously, how much fruit can you eat before your lips become all sour and they hurt?

But when someone tells me we should cut out all carbs and pretty much all fruit – ”Because My body will feel so much better, just because Their body feels better” – I am like; WTF?!

Are you with me?

The problem is when we become afraid of food, sugars especially, because a lot of us are. Because it is made out to be the only enemy that is contributing to overweight and obesity.

But it is all about balance and moderation.

What you put into your body have to be used up as energy otherwise you will gain weight.
I went to the gym today, so I can have that chocolate bar. But it doesn’t matter. I should not beat myself up over it if I decide to eat that bar tomorrow instead when I don’t go to the gym.
Or I can choose on that gym-day to eat a lot more carbohydrates (veggies, rice, potato), or protein (contains the same amount of energy as carbs) – because they are nutrient dense, feeding your body with nutrients.

Take home messages:
– Look where you get your nutrition information from. Do you know how many celebrities that have written books about nutrition and that they actually are actresses?
– Everyone is different.
– If you don’t have someone to turn to with your questions – I am happy to help. I do not know everything, but I can always look into it for you.