Unfortunately, there is no single food that we can include in our diet that will give us all the nutrition we need. Albeit, foods labeled as ‘Superfood’ do provide a range of benefits to our health. A healthy outside starts from the inside. Eat more color with various types of Superfood listen below.
Seafood is a significant Superfood
First and foremost, fish is full of protein and rich in healthy fats. Continuously, our bodies are deprived of the essential omega 3 fatty acids that it requires. Increasing your intake of fish, seafood, and especially salmon will help to reduce inflammation, lower your risk of heart disease, and help you to maintain a healthy weight. Read more about the benefits of seafood & try out my favorite salmon recipe here.
Avocados are awesome
As well as being absolutely delicious, avocados are also an essential Superfood on account of their health benefits. Rich in nutrients, including vitamins, minerals, and healthy fats. Like seafood, avocados also reduce inflammation whilst they can also help to reduce the risk of heart disease and certain types of cancer. All of this gained from a simple small green Superfood, which is quite simply amazing in my eyes! Try some avocado mixed with egg on toast for your weekend brunch.
Green Superfood leads the way
Do you need a boost of Vitamins A & C? Look no further than the produce aisle. Within the Superfood world, specifically, the dark green leafy vegetables hold the most beneficial nutrients. Although not everyone enjoys all green vegetables, they can be incorporated into your diet through smoothies or soups. In this way, you still reap all the benefits, even if you are not keen on the taste. Specifically look out for kale, spinach, & arugula, as these provide you with the most nourishment.
Who knew that olive oil was a Superfood?
Were you aware that you are already most likely using a Superfood in your everyday cooking? Often, we will coat our vegetables with olive oil, or drizzle a little over our salad. If you follow a Mediterranean diet then you will use it more often than most. Well, I have good news for you! Whilst olive oil reduces inflammation, it is also packed with antioxidants including vitamins E & K. All of these components will help to prevent the risk of illnesses such as heart disease and diabetes.
Nuts are a great source of plant protein
You have begun your healthy diet. Yet, you constantly find yourself gravitating towards the snack cupboard. Replace all of the unhealthy snacks that you have in your kitchen with nuts. Nuts are full of fiber, vegetarian protein, and wholesome fats. Peanuts, almonds, & cashews are a great healthy snack option. Alternatively, introduce a handful of sunflower seeds on top of your salad, or add a handful of nuts to your breakfast yogurt. However, do take care not to overindulge as most nuts are high in calories.
The more berries, the merrier
In general, berries are both a nutritious and delicious Superfood when you bite into them. Unlike nuts, berries are low in calories. Perfect as a scrummy snack option! High in antioxidants which help prevent certain diseases and improve digestion. Add raspberries, strawberries, blackberries, or blueberries to your breakfast, smoothie, or simply enjoy as a tasty snack.
In the last few years, I have become more interested in my health and having a healthier lifestyle with good food and a fair amount of exercise. I, therefore, thought I would share some of what I have learned with you. Not so long ago, I also made a new discovery on the internet that goes in this direction. Honest Kiss is a fashion and beauty webshop that also gives its customers a chance at a healthier life. That’s the perfect combination of all the good stuff – beauty, fashion, and good health?
I have never really been someone who has been very interested in sports… Or even thought much about living a healthy lifestyle until a couple of years ago. I often felt a little low on energy during the day and I wanted to do something about it.
That’s how I started reading more and learning more about the importance of a balanced and healthy diet and how much exercise can actually make a difference if you are in the same situation.
A change does not have to be extreme
I have to admit that for me it was a big challenge at first, and I did not really know where to start to make a change. It can be so easy to be affected by what you hear around you. Many of the methods people are talking about are very extreme, suggesting that you should stop eating to lose weight or that you must be at the gym 24/7 to build muscle.
I want to really make it clear that these myths and crazy suggestions can be dangerous to follow! It is undoubtedly possible to live healthier and better with small changes. I am a living example of that. I definitely exercise more than I did in the past and eat better than before. But I certainly do not spend all my time in the gym or count every calorie I eat.
In my opinion, it’s all about balance and your attitude. This is where Honest Kiss comes into play and can help you.
My (small) lifestyle changes
What I did, in the beginning, was to first and foremost try to bring in more exercise into my everyday life. I jumped off the bus a few stops earlier and walked the rest of the way to work. Or started taking the bike all the way to work on the days the weather permitted me to do so.
I also started thinking about drinking a lot of water, it really is the best way to cleanse the body from toxins and all that we don’t want in our system. My tip is to start the day with a large glass of water to get your body ready for the day. Sometimes I add a slice of lemon to it if I have it at home. So tasty.
In addition to this, I also changed my eating habits a little. I still eat everything I want to eat and have not put any obstacles there. However, I eat slightly smaller portions and more often. I also eat a lot more homemade food! Ordering takeaway is truly one of my biggest downfalls. Of course, I still order takeaway food sometimes but certainly not as often. I am absolutely convinced that it has helped me much more than I actually have realized to cut down on this.
How can you get help from Honest Kiss?
Honest Kiss is a webshop that first and foremost offers its customers great fashion and beauty products from the very best brands. They have a great concept with a membership that allows you to enjoy great benefits.
Their concept is based on a membership that is renewed every month and where you as a customer receive a gift card for the amount you pay for the membership.
You can then use this gift card on exclusive products from lots of well-known brands. The best thing about this is that the prices are so incredibly low. That means you’ll get lots for your money. Much more than what you could get in other webshops.
One of the other things you can use your Honest Kiss gift card on is what I like best – a personal trainer!
Personal trainer at Honest Kiss
In the past, when I thought of a personal trainer, I always associated it with something I could not afford. I also did not see the value of spending my money on having a person screaming over me while I was doing my sit-ups.
Of course, I have now changed my attitude completely regarding this. Today, it is much more accessible and more affordable to hire a personal trainer. At Honest Kiss, you can get a personal trainer at an incredible price – one of the benefits of being a member of their club!
When you book a consultation with Honest Kiss’s personal trainer, you will first have to fill out a form informing the personal trainer about the goals you have for your training. After that, the personal trainer will create a tailored schedule for you. And not only that… You also get a diet plan to follow.
Lots of benefits to having a personal trainer
I promise you will see results in just a couple of weeks! I myself have used a personal trainer for a while now. For me, it was really worth every penny. I got new workout tips and help with my technique. I myself am out running a lot but I also try to catch up with a little strength training. Sometimes I want to mix it up a bit.
With the help of the personal trainer I had, who was not through Honest Kiss, I have improved my running technique and also got inspiration for new dishes.
I really loved getting tips on new dishes. Sometimes it is so very difficult to find something good and healthy to eat, and especially when you are alone. Therefore, a little extra inspiration is needed. I almost think it was this part that I liked the most with the experience.
I have actually been thinking for a long time about hiring a personal trainer again and now with my gift card from Honest Kiss, it is really the perfect time to do it again.
I have also discovered another exciting concept that Honest Kiss offers its members! I just have to share it with you too!
Once you have seen the results of starting to live healthier and from exercise, it can be a little fun to focus a bit on your personal style as well. Because even here it is very easy to just end up in the old-fashioned way and use only one color scale or type of garment.
With Honest Kiss, you can actually also book a consultation with a personal stylist! Imagine being able to know which type of garment best suits your body type! And what colors you should dress in to highlight your best features!
Inspiration for special occasions
Getting good tips for your everyday wear is of course great. But I think I will use this service for a special occasion! For example when I’m invited to a wedding or a nicer party. I think it can be very difficult to find nice clothes for these types of events.
It feels like I sometimes try too hard and the result is still not what I hope for. I am absolutely sure that Honest Kiss will be of great help with their personal stylist for my next big event. Now I’m just waiting for that to happen…
Another thing that I think this service can be good for is makeup tips and hair tips! Just like with clothes, make-up and hair are a big part of the styling. To make a good impression, it is important that everything matches.
So I really think it’s so good that Honest Kiss offers both a personal trainer and a stylist, it’s like everything you could possibly need to both look and feel healthier!
A small summary of Honest Kiss
It’s not necessary to make a huge change in order to get started on your healthier lifestyle that will make you feel better. It’s not about completely changing the way you live and just eating salad all day. Nor about spending endless hours at the gym.
Simply start by figuring out what your goals are for a healthier life and make changes accordingly.
If you lack a little inspiration or do not know where to start, a membership at Honest Kiss can help you either with a personal trainer or a personal stylist. Or maybe you’ll even feel inspired just by looking through their website.
Exercise tips and diet plans from them will help you get in shape and you can really focus on the areas you want. It is a flexible service where you have a consultation with a personal trainer who then creates different plans for you. The best part is that they also have follow-up so that you cannot skip doing it!
For me, it feels like a great concept and I will test it myself soon. It’s really nothing to think about in my opinion. I can only see a lot of benefits with the services that Honest Kiss offers. But not only that… Everything they offer you as a member in fashion and beauty makes everything even better.
Do not miss checking out Honest Kiss to find out more about how you can get on with becoming your healthiest self!
The classic Christmas cake contains many sinful & glutinous ingredients. Black treacle, brown sugar, brandy, rum, etc. In fact, I think the only remotely healthy component is the dried fruit. A classic Christmas tradition loved by all. Although not everyone will approve of me tweaking a traditional recipe, I want to enjoy the Christmas cake in a more healthy way. Here I present my own version, complete with fewer calories but with all the flavor we love.
Prepare your ingredients
To begin, I recommend heading to your local fruit & vegetable shop to purchase the most natural ingredients free from any preservatives. You won’t be able to pick up all the ingredients from here, so leave time in your day to visit your local grocery store.
To make things a little easier, I have prepared a list of the ingredients that you will need for the Christmas Cake.
Any dried fruit of your choice. Here, the more the merrier. Choose a selection of apricots, dates, currants, cranberries, sultanas, etc. If you have some leftover then you can use them in one of my smoothie bowls which only require 3 ingredients and you’ll have it put together in minutes. If you, like me, like to energize your body with healthy proteins and superfoods, then start your day with this breakfast of champions.
Vanilla extract or paste
Mixed spice (optional)
Let’s begin baking your Christmas Cake
Start by roughly chopping all of your chosen dried fruit into bite-sized chunks. A little tip of mine is to use a pair of scissors – this method is way quicker! Next, place the fruit into an eco-friendly bowl and soak them with hot water for 10-15 minutes. If you have any lying around the house then soak with orange liquor, to add extra flavor.
Whilst your fruit is soaking, preheat your oven to 160℃/320℉. Prepare a 20cm round tin with baking paper, ensuring to fully cover the base and sides of the tin.
Whereas some recipes will tell you to combine your mixture, I recommend using a food processor. This way you attain a much smoother silky batter. Into the processor will go 3 eggs, 3 tablespoons of coconut oil, almond flour (120g), zest & juice of the orange, vanilla extract (1 tsp), bananas, walnuts (75g), almonds (75g), nutmeg (¼ tsp), cinnamon (1 tsp), & finally 2 tablespoons of the mixed spice.
Ensure that your dry fruit is well-drained and add this to the mixture.
Spoon the mixture into the cake tin, ensuring that there are no gaps. Finally, place the tin into your preheated oven. The Christmas cake should bake for around 70-90 minutes. To test if your cake is ready, check it with a skewer. If it comes out dry, leave the cake to bake for a while longer.
Once fully cooked, allow the cake to cool at room temperature for approximately 30 minutes. It’s important to remember that the longer you leave your Christmas cake, the richer the taste will be. For this reason, I recommend baking your cake early and waiting to serve it until Christmas day.
I love to try new recipes and when I find one that I absolutely love I of course want to share it with you. I tried a new curry recipe the other day that is super easy to make but is packed with flavours! You just have to try it!
I love the combination of cauliflower and fish and if it’s in a curry it’s even better. This recipe is so easy to make and you’ll have a tasty dish ready in just 30 minutes. Whoever said cooking curry is a difficult task was very wrong.
Good for your health
The spice is actually filled with a lot of good things for you! And in this dish it’s combined with other spices such as turmeric which is also known for its health benefits.
Therefore consuming a lot of curry dishes can have a very good impact on your overall health and wellbeing. So it’s not at all a bad idea to go for a curry on a weekday evening.
Of course you can get great benefits from ordering your curry from a restaurant but it is always much better to cook your own as you can decide completely what you add to it. Also, curry bought at restaurants tends to be a bit more greasy than when you make them at home.
If you want to try another recipe with salmon instead of this curry, have a look here!
Tasty curry for a weekday meal
Yes, you need a few different spices that you might not have in your cupboard unless you are used to making curry. But don’t be alarmed, they are easily found in every supermarket and once you have them it’ll be so much easier to experiment and try new dishes.
This recipe serves 4 people, if you want to make more you can easily double it without any problem.
Ingredients for the curry:
1 tsp mustard seeds
1 cinnamon quill
2 crushed cardamom pods
1 tbsp madras curry paste
1 dried red chilli
2 tbsp ghee
1 curry leaf sprig, leaves picked
1 tsp ground turmeric
½ cauliflower in small florets
400 ml coconut milk
Zest and juice from 1 lemon
600g monkfish or other firm white fish cut into pieces
Steamed basmati rice
How you cook it:
Heat the ghee in a thick bottomed pan on medium heat. Add the mustard seeds, cinnamon, chilli, cardamom, curry leaves and cook for about 2 minutes until fragrant. Stir continuously.
Add the curry paste and turmeric and cook for another minute.
Now it’s time for the cauliflower to go in. Make sure you coat all of thm florets in the spice mix. After that you add the coconut milk and lemons zest and stir until combined.
Bring it to a boil and simmer for 2 minutes. Add the fish by gently putting the pieces in the sauce so they are completely covered. Cover the pan with a lid and let cook for about 5 minutes or until the fish is completely cooked through.
Squeeze in the lemon juice and your meal is ready to be served with steamed basmati rice and poppadoms.
I’d really recommend you to try this recipe. I think you’re going to love it! Healty and tasty at the same time!
I really enjoy eating healthy… But even more important, I want what I eat to taste good. Because of that, I’ve started to really make an effort when it comes to breakfast… I love starting my day off with a delicious smoothie bowl! I have curated a really simple recipe that I really enjoy making in the mornings. It’s very easy and very fast. All you need is three ingredients and a blender…
A colorful start of the day
One thing that I really enjoy when it comes to a smoothie bowl, is that it’s very colorful. You can’t go wrong… Or well, at least I haven’t so far, haha! Having a breakfast that really gives me energy and really makes me smile, is a really big plus for me. In addition to that, it truly feels amazing filling my belly up with vitamins and nutrients.
Before I started making smoothie bowls for breakfast, I usually just had some dry bread… So boring, right?! And I really had to force myself to eat it… Haha, because we all know there is no enjoyment in eating a dry piece of bread.
On the other hand, now I cannot wait to make my smoothie bowl and enjoy my breakfast. I’m so happy that I discovered the passion for actually taking a bit of time in the morning. It’s so worth it. After all – breakfast is the most important meal of the day. If you wanna try something good for dinner though, you can try my recipe HERE.
Breakfast for champions
When I have the opportunity to actually sit down and eat my breakfast, my day starts so much better. I really enjoy making a smoothie bowl for my friends or if I have someone visiting. Something I love is that it’s so easy to mix up which topping you want. And if there is something you’re not THAT fond of, you don’t have to put it on… Or switch it out with something else.
My favorite right now is different types of berries. I also enjoy combining the berries with some granola on the top. Granola is such a typical thing that screams breakfast to me. That might be why I like it so much.
The simple recipe
You only need…
Frozen berries of your choice
Soy milk with vanilla taste (yum! but feel free to switch this out with another type of milk)
Mix all of this in a blender, and make sure you don’t add too much of the liquid in… Do it slowly so you can easily control the texture. When it’s perfectly blended, you just have to put it in a bowl and add your favorite topping. Easy right? If you want to try even more types than this one, I want to advise you to press HERE. There are so many benefits of eating fruits and veggies for breakfast, so I strongly advise you to at least give it a shot. I cannot imagine that you won’t like it.
I have tried doing a 3-day juice cleanse, and I thought I’d share my experience with you guys. It’s completely up to you if you want to do it or not… The only thing I want to mention is that this is MY experience with the juice cleanse, and it might be that you’ll have a completely different one. The most important thing is to listen to your body no matter what, and do what feels right for you.
Resetting my body after an unhealthy period
The reason why I wanted to try a juice cleanse was that I wanted to reset my body. I had been eating kind of unhealthy for a period of time. Too much sugar and fatty foods… My body did not feel good. I had heard about the kick your body could get, and that it could help my skin as well. I had experienced a few breakouts, but honestly, in retrospect, I should have just been better at following my skincare routine.
Read about skincare 101 HERE.I decided to do a 3-day juice cleanse. I had no experience with it but I thought that 3 days should be good. Not too much, not too little. Read about how to do a juice cleanse HERE.
Reactions from the body that I did not expect
I honestly would not recommend doing a 3-day juice cleanse to anyone. It was too much and I did not feel good… I will tell you about why. When I started with my juice cleanse I thought I was mentally prepared, but it turned out that I wasn’t. I was not ready for all the reactions my body sent out.
I am used to being full of energy but felt that I was lacking ALL energy except directly after drinking a juice. It was not many juices per day either… 5 juices might sound like much, but when it’s only liquid, it’s not.
It felt like my body said no to the juice cleanse
In addition to lacking energy, my belly acted up. I got diarrhea and had it the whole juice cleanse. I did NOT know about that side effect! If I’d had known I for sure would not have chosen a 3-day juice to cleanse. I could of course have stopped, but I did not want to give up either…
The energy that I was lacking did feel like a signal. It was telling me to eat and I should have done it. I think I will be a bit more skeptical to try different diets in the future.
Keeping healthy after the juice cleanse
After the three days had passed, I could finally eat again. Wow, it felt good! I tried to eat healthily, and I must admit that my first meal after the juice cleanses, was not bad… The only thing is that it is very hard to stick with eating only healthy, especially when you crave all kinds of food after being on a 3-day cleanse.
In summary, I would not advise anyone to do a 3-day juice cleanse and I would not do it again. If you want to try it, I think 1 day is more than enough. But that is just my opinion…
Stressing on a daily basis is something that a lot of us, unfortunately, struggle with. I have struggled a lot with it myself… I decided that enough is enough and have collected some tips & tricks to handle stress better. Here comes my advice, and hopefully you can get something positive out of it.
Realizing you are stressed out can be hard
A lot of the times when I’m stressed, I don’t even notice. I was talking with E, who’s also pretty interested in health and having a healthy lifestyle… She made me realize I was more stressed out than I knew. That’s why I started actually thinking about how I can handle my stress a bit better, and I think I’ve found some things that work well for me. I still struggle with not always noticing that I am stressed, but I’m much more aware of it now.
Finding solutions that can work for YOU to not experience stress
What I’ve done is trying to think about what calms me down, and what makes me feel comfortable and relaxed. Realizing what those things are, was the key for me. Now I’m so much better at enjoying those moments when I have them, and getting the stress away.
Putting away the phone
Before I would aaaalways have my phone in my hand. I would just have it there. I did not need it for anything, but I just had it there in case. Like, what? Why would I need that? After starting to put my phone on the bookshelf or on the table when I’m gonna do something, I actually manage to enjoy doing whatever it is that I’m doing. Lifehack number one!
Netflix time at home
Taking the time to actually sit down and watch a tv show is sooo underrated. When I get to sit down and just think about nothing and get entertained, I really can relax. If you want a recommendation for a good tv show, you can read about that HERE. In addition to it being entertaining and fun, it’s sometimes just such a good feeling to be able to dive into a fictive life.
A life that is not yours with worries that are not yours. If I’m stressed, I can assure you that feels really good to me.
Spending time with loved ones to avoid stress
I read online that a simple hug can reduce your stress. That is pretty impressive. In addition to being impressive, it’s one of the reasons why spending time with loved ones is on my list. If you spend time with people that make you feel comfortable, you’ll be able to relax.
And make sure to get a hug or two when you see them. Another thing that I just want to add is to make sure that you don’t hang out with people you DON’T really like… People that DON’T make you comfortable… Cause I guess we all have some of those in our lives as well! Unfortunately. But yes, avoid those people if you want to reduce stress, haha.
I absolutely loooove food. I am not picky, and I’m always craving something. And that was the beginning of how I started to enjoy cooking. Today I will share with you my recent favorite when it comes to preparing salmon. It’s very healthy, very easy, and super delicious. Here comes my recipe for seared salmon with a tasty and simple salad on the side.
The benefits of salmon and seafood in general
So many of us eat fish and seafood way too little. If there is one thing I can remember my grandpa always talking about, it was the benefits of eating fish. Of course, he would say that, since he loved both fishing and eating fish. Lucky for me, so did I. One of my favorite activities as a youngster was going out with him to fish and hear all of his stories.
And thanks to that, I have always made sure to eat enough fish and seafood. If you don’t know why salmon is so good for you already, you can read it HERE.
In addition to that it, in general, is really good for you, it’s perfect to eat if you are working out or trying to keep healthy. If you want to read some tips about how to workout at home, you can press HERE.
How to make this yummy dish:
To make my favorite salmon recipe, you need the following ingredients:
Salmon fillets (as many as you want to make)
Some olive oil (just a couple of tablespoons)
A can of lentils
2 lemons, cut in half
A small cucumber (cut into small pieces)
1/2 red onion (finely chopped)
Dijon mustard (just a couple of tablespoons)
Some baby spinach
A bit of fresh dill (roughly chopped)
Some fresh thyme
Salt & pepper
So what should you now do with these ingredients? This:
First season the salmon with some salt and pepper, while you heat the skillet of your choice on medium. Add a bit of oil to the pan (just remember, not too much). Put in the salmon, and in addition to that, you should add the lemons that you’ve cut in half. Remember to put them in with the cut-side down. Cook the salmon until it’s opaque throughout. It should be approximately 5 minutes on each side… But as always when you cook something, keep an eye on it during the process. At the end of the searing process, you take the lemons and squeeze it over the salmon. Yummy!
While you sear the salmon, you should mix together some more lemon juice, mustard, a tiny bit of oil, and some salt and pepper. And don’t forget to stir in thyme.
Mix this homemade salad dressing with the finely chopped onion and the lentils. When you’ve mixed this properly you can mix in the cucumber, dill, and spinach.
When the salmon is ready, you put everything on a plate – and voila!
Mix it up as much as you want – salmon goes well with anything
Salmon is such a versatile ingredient, and it basically goes well with anything. Thanks to that, you can combine it with almost anything. If you prefer a different salad or some potatoes on the side, go ahead. I’m sure the result will be really yummy no matter what you combine it with.
If there is one thing I take very seriously, it’s my health. I make sure to stay active, eat healthily, and take care of myself both on the inside and the outside. One thing that I’ve noticed when I was forced to be in quarantine (as all of us were), it’s that my body feels so much better when I keep my workout regimen intact. I have collected a few tips and tricks for working out at home, during these special months.
Don’t make it harder than it needs to be
Honestly, it’s so easy to make excuses. I was absolutely one of those who did that earlier, but after sitting on my butt for a few weeks, I noticed that I needed to do something. I started doing some easy exercises at home on my yoga mat. Don’t worry, you don’t need a mat, you can do it directly on the floor, or use a towel. It’s also not necessary to have a lot of home equipment.
If you want to do a workout with manuals, for example, I have found a smart solution. You can use filled up water bottles, or a backpack that you put on your back filled up with some heavy stuff. Of course, if you DO have manuals or other home equipment, that’s great! Then you don’t need to worry about it.
If you can’t motivate yourself to workout – find someone who can!
For some, it’s really hard to find the motivation to get up and go for it at home. Or maybe you’re one of those that unfortunately give up fast if there is no one there to push you? I used to be like that. Do you want to know the secret to how I actually got into a routine? It was by starting to look at workout-videos on Youtube.
Pamela Reif is such a great Youtuber when it comes to videos that guide you through a workout. She has a lot of them, and for different levels. Just pick the one you’re most comfortable with. Press HERE to get to her channel.
Seeing the benefits of a workout
I did not think about the benefits of a workout before I stopped doing it. I noticed that I lacked a lot of energy. The type of energy that I normally have when I do my workout regimen. In addition to that, I ate a bit more unhealthy at the start of the quarantine, which obviously also affected how I was feeling.
Since then, I’ve started eating more healthy again. If you want to try a yummy and healthy recipe, I share it right here. After I started working out again, I really appreciate the good benefits I get from a workout. I feel happier and more filled with energy. In addition to that, it’s great noticing that the different workout exercises that I’m doing get easier from each time.
Hopefully, these few tricks can motivate you to try doing a workout at home as well.