Recipes

Collagen - Why You Need To Take It? How To Choose The Best? How to Increase Bio-availability?

Hi friends! Hope you’re enjoying a golden autumn as we do here in Denmark.

We've survived bone broth craze, and now is the time to transition to collagen powders.

If both bone broth and collagen sound like something very funky and artificial - stay with me to learn more.

I was raised eating bone broth almost every day from the very early age. In Serbia, where I’m originally from, lunch is the main meal (hopefully it’ll stay that way), where we get to eat bone broth (yes, we actually eat it as a bowl of soup mixed with veggies) before having the main dish. Looking back - I am so grateful for that. In Serbian cuisine, foods rich in collagen and probiotics are the staples - (that’s why people have the most beautiful skin that’s bursting with vitality). You can easily spot ordinary women in their 50s with almost no wrinkles.

Admittedly, I haven’t been making bone broth for quite some time. You know, million excuses. Then I found out about collagen powder. As my requirements for a processed food are not only high, but sky high, it wasn’t that hard to filter out the majority of the brands and find those that make the best products. I looked for organic, pasture raised, pure, unflavoured and easy to assimilate collagen powder with low molecular weight, so it doesn’t clump in cold, warm or hot liquids. On top of it, our bodies absorb hydrolyzed collagen more efficiently.

What is collagen?

Collagen is a protein. It’s a building block of our bodies found in muscles, bones, skin, blood vessels, digestive system, and tendons. Collagen gives your skin elasticity and glues your joints and ligaments. Vitamin C supports collagen synthesis in the body. On the other hand, stress, sugar, and generally poor diet deplete collagen from the body.

If you feel that your face is losing elasticity - try using good quality collagen powder. Don’t forget to supplement with vitamin C or to bring more foods rich in vitamin C into your diet.

Is collagen good only for skin?

Nope! It has a wide variety of uses. It improves skin & hair, strengthens teeth and nails, repairs joints, helps with leaky gut, boosts metabolism and reduces cellulite and stretch marks (I’ll get you informed on that one as I have both). Moreover, collagen helps with detoxing the liver. My favorite cleanse is not a juice cleanse, nor a smoothie cleanse, but a warm bone broth cleanse, that I sometimes do during the winter.

You can place collagen in your coffee, tea, juice, smoothie, cacao, pancakes, muffins, you name it. This time, I experimented by placing collagen directly into my water bottle. I am committed to simplify my life to the bits, so I made it super convenient. And guess what - it turns out to be divinely tasty.

I place a few blueberries into the concoction, shake my bottle and end up having the simplest, energizing and delicious drink for the whole day.

Here are my 3 superfood ideas on how to make superfood collagen waters and get your well-deserved glow back.

IMG_0329.jpg

1. Grapefruit and Rosemary Collagen Water

2. Camu Camu and Blackberry Collagen Water

3. Moringa and Lemon Collagen Water


Now, whatever feels overwhelming from this list - take it out. If there is no time to infuse your water, forget about it. Mix the water and collagen only and go. The idea is to make it simple, not to overcomplicate it.

However, little creativity is always an excellent way to spice up your life.

Don’t forget to tag me on your Instagram photo when you make some of these recipes. My handle is @healthy.atelier.

Always remember to DO SIMPLE BETTER I guarantee that going back to basics and perfecting what you already know is more effective then embracing million new things.

Much love,

Marija

Blueberry Crumble for a Chilly Autumn Mornings

Marija4.jpg

September is here. In my world - it’s a perfect time for a new beginning. Even tho the kids in Denmark start school in August, the memory of my childhood is still sharp - the smell of the new notebooks and freshly organized drawers at the beginning of each September, is still one of my favorite memories. I am proud to say that my boys had finished the last year, just as the previous year with zero sick days. I hugely attribute that to the lifestyle and nutrition. If you think that kids can eat anything - think twice. Why would you feed your children bad foods? Instead of tending to their desires shaped by advertising of a big companies, be a guide that will help their brains, bones, muscles develop and support their rapid growth. 

As I promised to my friend, I’m going to prepare a little Eat in Copenhagen guide for her blog over the next two weeks. That will require quite a few visits to my favorite breakfast/lunch places in the city. No need to say that I am very excited about this. I’ll happily share my experiences with you throughout my social media, namely Instagram, so make sure to follow. 

On the other note, another friend from Serbia was curious to learn about the life in Denmark, so we partnered to make a blog post that would help her audience to better understand the famous Danish living concept called “hygge.” 

Marija2.jpg

Today I share my favorite recipe for a delicious and healthy Blueberry Crumble Cake that you can re-create in your kitchen, and make September weekend mornings delicious and “hyggeligt."

Blueberry Crumble Cake - Recipe (4 persons)

Crumble-blueberry-1.jpg

Ingredients:
* 400 gr blueberries
* 1 cup sunflower seeds
* 1 cup almonds
* 1 cup oats (or another cup almonds/walnuts/pecans for grain free version)
* pinch of salt
* 6 tbsp maple syrup
* 3 tbsp coconut oil
* 1 tbsp cinnamon + a bit more to sprinkle on top of blueberries
* 1/2 tsp vanilla powder
* 1/2 cup greek or coconut yogurt (optional) 

Method:

Turn the oven to 180 degrees. 

Place sunflower seeds, almonds, and oats in food processor and add a pinch of salt. Blend until you get a fine meal. Transfer it to the separate bowl. 

Place coconut oil, maple syrup, cinnamon and vanilla in a small pot over low heat and melt them together. 

Put the wet ingredients over the meal, and work the dough with your hands until it becomes sticky. 

Rinse the berries, put them in a baking dish, and dust them with a little cinnamon.  Pour the crumble filling evenly over the blueberries.

Bake it in the oven for around 20-30 minutes, or until the crumble becomes golden. Take the dish out, and let it crisp. Optionally add a dollop of yogurt to balance out the tastes. 

Enjoy and remember to DO SIMPLE BETTER!

Much love and regards from Copenhagen,

Marija xoxo

 

Hygge-Friendly Sunflower Choc-Chip Cookies

Rainy day calls for some hygge. And hygge calls for some deliciousness to invite coziness in your life and to relax your nervous system. 

I believe that we don’t need food to make us feel good on the inside, but if you decide to curl up with some good book and a cup of tea, I suggest that instead of reaching for a store-bought cookies, you gently walk to your kitchen, turn the music on, and spend 20 minutes in a creative flow making these beautiful, healthy choc-chip cookies.

These are vegan and vegetarian friendly, refine sugar and grain free. 

Sunflower cookies2.jpg

Ingredients:

1 cup sunflower seeds
1/2 tsp sea salt
2 tsp cinnamon
1/4 tsp baking powder
1 tbsp carob/cacao powder (optional)
3 tbsp cacao nibs (or 4 squares of super dark chocolate finely chopped - 80% cacao)
2 heaped tbsp coconut oil
3 tbsp maple syrup
1 tbsp maca powder (optional)

Method: 

Blend sunflower seeds and salt until you get the fine meal. Put it in the mixing bowl with other dry ingredients and give it a good stir. Put coconut oil and maple syrup and make a sticky dough. 

Roll into the balls using a tablespoon as a measure for each ball. 

Cover the baking tray with parchment paper, and press each ball with fingers to flatten. Bake at 170 degrees until golden. 

Take them out of the oven and let them cool to crisp up. 

ENJOY!

Sunflower cookies1.jpg

 

Expand your knowledge

What is carob good for?

Carob is coming from the carob tree, belonging to the pea family and is native to the eastern Mediterranean region. It can help alleviate diarrhea, lower high cholesterol, combat obesity, manage blood sugar and provide you with some minerals. Carob is used as a cacao substitute especially for children that find cacao bitter in flavor. 

What is maca good for? 

Maca is suitable both for women and men. It is rich in antioxidants, enhances energy, mood, and memory, improves female sexual health, balances estrogen levels and boosts male fertility. It’s considered adaptogen as it helps the body recover from the stressors like busy life, demanding job or different traumas. 

 

Lola's Gluten Free Seed Crackers

My friend Lola is a powerful woman, a mother, a wife, a lovely friend and a very mindful and insightful person. I first met her on the tennis court, where I noticed her profound presence, sharp focus, and the kick-ass forehand to be honest :)

She called me the other day to take a stroll in the woods, and what was to be just a walk, turned into a most beautiful, soulful and expanding conversation. 

Every time a meet this woman she (without an intention to do so) teaches me a new life lesson. She is a devoted and experienced meditator, and I hope she’d say yes to be a guest on my blog (and soon to launch YT channel), to teach us all the secret of meditating. 

Knowing about my challenge with the measurements in the recipes (I talked about it on my Instagram the other day), Lola agreed that I could share her A-M-A-Z-I-N-G gluten-free crackers. In Denmark, this recipe is called grovkiks, but instead of the original recipe, you guys are up for some upgraded (and much healthier) version here. 

All my dinner parties cannot go without these crackers! I combine them with different dips like guacamole, hummus (various kinds), baba ganoush, labneh, etc. 

Thank You, Lola! 

GF crackers 3.jpg

 

Ingredients:
1 dl (100 ml) of sesame seeds
1 dl sunflower seeds
1 dl linseeds
1 dl pumpkin seeds
1 dl millet flakes, or rice flakes or quinoa flakes
1 1/2 dl cornmeal
1 1/2 dl rice flour (preferably wholemeal)
1 1/2 tsp salt
2 dl water
1 dl olive oil
Grated cheese of your choice or sea salt to sprinkle on top (optional)

Method: 

  • Preheat 150 C fan assisted oven or 170 C conventional oven.
  • Mix all ingredients, except for the cheese/sea salt sprinkles, in a bowl until combined. Adjust the consistency, if required, with more water or seeds/rice flour so that the mixture holds together when you flatten it but not too sticky.
  • Line 2 large or 3 smaller baking trays with baking sheet.
  • Divide the mixture onto the baking trays. Gather it up in the middle of the tray and cover it with another piece of baking sheet.
  • Press with hand and with a rolling pin until the mixture is the thickness of the pumpkin seeds (the thinner, the crunchier!)
  • Sprinkle cheese or sea salts on top. Precut the crackers with a knife before putting into oven, or just leave it as is and break it into smaller pieces by hand after for a more rustic effect.
  • Bake until the crackers are crunchy it will take about 40 minutes. If in doubt, leave it in there for a bit longer.
  • Out of the oven and enjoy!
GF crackers 1.jpg

BONUS TIP: 
You can use whatever seeds you want, I put in Chia seeds as well, but you will just need to adjust the consistency with more water so that it holds together when you flatten it. 

Experiment and enjoy!

Love You,
Marija

A Potent Morning Flush

I learned that there is massive value in mastering the basics

When I caught myself doing all the extraordinary advanced things and not making significant progress, I knew that there was a time for a serious detour which meant - mastering the basics. 

You cannot build the house without a solid base. 

Drink two glasses of plain water upon waking up and brushing your teeth (brush your teeth and clean your tongue first thing in the morning to remove the toxins). Drinking water is a powerful flush for your body. It facilitates digestion and helps eliminate the waste. You'll feel lighter, less bloated or tired.

Stay consistent in your practice and show yourself that you are committed to change. Let's get it straight guys - when working with clients, I quickly see that if they cannot commit to drinking their water, they are still not ready for a more significant change. 

10 SIGNS THAT YOUR BODY LACKS WATER:

- Fatigue, weakness, and dizziness
- Muscle weakness
- Headaches
- Throat burn and constipation
- Cold hands and feet
- Water retention
- Memory and concentration problems
- Pains in muscles and joints
- Dry skin and lips
- Dry mucous membranes

Water1.jpg

This post is a reminder. Your body was doing the house cleaning while you were sleeping. You’re now dehydrated. Brush your teeth, and take your water. Drink it plain, without any add-ins such as lemon, lime, turmeric, green powders or ACV. Nada. All these things can come later.

If you'd like to alkalize your body - the first step would be to drink more plain water. Coffee, fruit juices, smoothies, black tea, etc. are not water; they are food. 

TIP: I prepare my 1/2 liter of clear water the night before, so I have a lovely, room temperature hydration upon waking up.

Make sure to load up on veggies and some probiotic afterward to make your gut microbiome thrive. 

Just - Do Simple Better! I know that you can :)

Love You, 
Marija

Brunch/Breakfast Pancakes In A Blender

Matcha Pancakes 2.jpg

It was hard finding a title for this blog post. I tried with NO FLOUR, NO DAIRY, NO FAT, NO EGGS, NO SUGAR pancakes. Then I thought to myself that you’d probably think that there wasn't any food in this recipe. 

But no worries guys - there is food. And it’s delicious and nutritious. Children adore it; adults love it. It’s fast to prepare (actually you just wizz all ingredients in a blender), super convenient, very healthy, and you will create a very appealing experience both for your family, or your friends. It’s great for breakfast and beautiful for brunch. 

I was inspired to make this recipe thanks to the two ladies that I admire - Candice Kumai (aka the Matcha Queen) and my fellow (ex) Copenhagener Sarah Britton from My New Roots. These girls are trained chefs, wellness warriors and I deeply admire their work and beautiful personalities. 

I was playing around with their ideas trying to make a fusion. At the same time, I prayed not to bastardize their foolproof recipes. Surprisingly, it turned out to be delicious! We made this dish a staple in our home that works equally good on busy working days and lazy weekends. 

Now it's your turn guys! Make it with pride and tag me on social media so I can see it!

Buckwheat groats are gluten-free, which means that this recipe is suitable for you who are not eating foods that contain gluten. It’s also flour free which means that you'll eat your whole grain (buckwheat is a seed actually, originating from the same family as rhubarb) in its pure form.

Matcha Buckwheat 3.jpg

Ingredients:


2 Cups of buckwheat groats (soaked overnight and rinsed, measured after soaking. For soaking use one measuring cup of groats)

1 banana
1 Cup of water
1/2 lemon zest
1 tsp cardamom
1/2 tsp cinnamon
1 tbsp matcha powder (optional)
1/2 tsp coconut oil for the pan

Method:

Soak 1 full cup of the buckwheat groats overnight. Strain them and rinse them well. Pour all the ingredients in the blender or Nutri bullet and wizzzzz for 45 seconds.

Heat a large nonstick skillet over medium heat. Coat the pan with coconut oil. Using 1/4 cup of batter for each pancake cook two to three pancakes at a time. Pour the mixture into the pan using a measuring cup or spoon. Cook the pancakes until bubbles show up on the top. Flip and cook the other side until golden, about 2-3 minutes more. 

Top it up with coconut cream, maple syrup, and some fresh berries.

Voila! Enjoy!

Matcha Beetroot 2.jpg

Oh yeah, not to forget to tell you this - I made a double batch, and instead of matcha powder, I used the beetroot powder in the second one. We ended up having pink and green pancakes, and both of them were delicious. 

You welcome guys!

This recipe was another example of how to Do Simple Better! 

Love You,
Marija 

Beautifying Cacao Latte Recipe

My body adores cacao, and the feel-good effect that it provides. I love cacao in the form of a good quality dark chocolate, or a rich, creamy and healthy drink. For those of you who enjoy eating sweets, but consciously decide to avoid them for various reasons, here is my go-to recipe that will satisfy your desire to indulge, but also provide so much more benefits and encourage your efforts to live healthier. 

Sounds like a fairy tale, right? I know ♥ 

If you want to relax your nervous system - make yourself this cuppa. Good quality cacao is loaded with magnesium which supports your brain, heart, and muscles. If you experience some nasty PMS symptoms - don’t look further either. 

I’m not a fan of the anti-aging concept as it goes against nature’s cycles and carries a negative tone within. For me, graceful aging is more engaging, much more positive and it calls for putting some conscious effort. Protect your DNA from free radical damage by consuming cacao, as it's very rich in antioxidants (more than blueberries, red wine, acai, pomegranate, and goji combined). 

It helps with controlling the weight, anemia, improves immune health and regulates blood sugar. If you are still feeding your kids with chocolate milk, please consider swapping the low-quality commercial version with this home-made bliss that will undoubtedly become a source of goodness for your little ones.

Healthy Cacao Cuppa.jpg


Ingredients:

1 cup oat milk (of all plant milks, oat milk provides the best bio-availability of protein)
1 tsp coconut oil
2 tsp raw, organic cacao powder
1/2 tsp maca (optional)
pinch of sea salt (Icelandic is the best)
optional sweetener - maple syrup or coconut sugar

Method:

Warm up the milk, but do not exaggerate as it can become thick. Pour it in the blender together with other ingredients. Wizz for 30 seconds. Pour into your favorite cup and enjoy. Optionally add some sweetener to adjust the taste.


Do Simple Better.

Much love,
Marija

This Deodorant Will Change Your World

I’ve known this recipe for years, but the truth is - I've never believed that it works. 

I admit being guilty and seduced by beautiful ads of the expensive and divinely packaged (and aluminium packed, btw) deodorants from the airport duty-free shops. 

coconut deodorant.jpg

Then I fell in love with more natural options - crystal salts sold by more ethical producers. 

It’s only thanks to my friend who came to visit us in Copenhagen claiming that this simple, creamy thing works (even on the teenage basketball players and men). I believed her, and I hope that you'll trust me and give it a go!

We all know that conventional deodorants are some of the unhealthiest and chemically rich things that you can put on your body. Our lives are saturated with toxic chemicals and we don't need more of them. They disrupt our endocrine systems and cause many troubles over the time. On the other hand, many of the natural versions that are currently on the market don’t work that well. As there was nothing to lose, I decided to give this a try, and as a result - I was blown   away!

homemade deodorant.jpg

Now, let’s address the primary concern that you may have - stains. I do not experience trouble with this, as I use a tiny amount (a little bit works wonders) that I apply straight after showering. It absorbs in 2-3 minutes, while I brush my teeth and put moisturizer on my face.

I feel relieved and utterly grateful for this pure invention. My boys will never have to experience toxic side effects of regular deodorants, and I hope you’ll curiosity will lead you to give it a go!

In case you experience body odors - start taking chlorella (in powder or capsules) which is a natural deodorizer and works really fast to get you rid of this unpleasant issue.  

Recipe

2 tsp neutral coconut oil
1 tsp baking soda
5 drops of essential oil (tea tree, patchouli, lemon, geranium)

Mix the ingredients until the smooth paste forms. You can refrigerate it for half an hour (not necessary) to set it firm. Keep it in a small glass or a tin jar on your bathroom shelf. 

natural deodorant.jpg

You welcome!

Do simple better and know that lifestyle is the set of daily choices, so choose wisely.

Have a lovely weekend!

Blessings,
Marija 

 

Delicious Potion That Calms And Heals - Ayurvedic Liquid Gold Drink

For some of us, coffee is a life-saver, joy-inducer, focus-maintainer. But for others, coffee is just another hot drink. Admittedly, I’ve never been too excited about it because of its predictable taste. What I like most about coffee is the creaminess of the milk and puffiness of the foam. 

I discovered Turmeric Latte or as I call it here Liquid Gold drink which satisfies my need for a ritual beverage. It doesn't give me adrenal fatigue and it has the most amazing healing properties. 

IMG_0349.jpg

I bet you’ve heard about turmeric. It’s a staple spice in Indian and Asian cooking and has far-reaching medicinal properties. It has become very popular thanks to its phytochemical curcumin that prevents and neutralizes free radicals. It also protects the liver against toxins, then aids circulation, lowers cholesterol levels and improves blood vessel health. It has antibiotic, anticancer, anti-inflammatory properties. It’s suitable for arthritic conditions. It stops the oxidation of cholesterol which inhibits the formation of the plaque in arteries. Some call it a king of the spices as it has such a vast range from improving heart health to fighting cancer. If you have ulcerative colitis, it may help with keeping the flares at bay. Moreover, if you have psoriasis, one study has shown that topical application of curcumin in a gel yielded 90% resolution of plaques in 50% of patients within 2-6 weeks. 

Nevertheless, you need to be cautious with consuming curcumin if you take anticoagulants - it could be counterintuitive as it acts as a blood-thinner. Also, It stimulates bile secretion, so watch out if you have biliary tract obstruction. 

Now, let’s get to the practical part of this article. It is easy to take curcumin, but unfortunately, it is not easy for the body to absorb it. The best way to enjoy it is in small quantities using good-quality roasted, dried and ground turmeric. I suggest that you heat it to activate it, then add some black pepper (piperine is an active ingredient in black pepper to help the body absorb curcumin). Don’t stress about staining your hands and kitchen with raw turmeric - dried would be an even healthier option. 

If you want to spice up your days with something little more exotic than a coffee, I encourage you to try Turmeric Latte which will calm you down instead of giving your adrenals a rush.

I know that you can find all sorts of recipes for Turmeric Latte, but here's just a friendly reminder - make sure not to go too wild with it. You want to experience its healing properties, and not to clog your system. A cup will go a long way as well as 1/2 a teaspoon of turmeric. In India, people even drink 1/2 cup of it.

Remember, take it often and in small quantities. 

Turmeric Latte Recipe

200 ml unsweetened almond milk
50 ml water
1/2 tsp ground turmeric
1 tsp ground ginger
1/2 tsp ground cinnamon
1/4 tsp ground black pepper
1 tsp raw honey

1. Place the milk, water, and spices in the small pot and gently simmer for 10 minutes. 
2. Remove from the heat, strain it, let it cool slightly and only then add honey. Important: never heat the honey as it will become toxic.

That's it! Hope you'll enjoy it!

Thanks for reading and let me know if you decide to try it over on my Instagram account @healthy.atelier. Feel free to tag me or use the hashtag #healthyatelier so I can find you.

Love,
Marija 

Friday Treat - Stuffed Medjool Dates

Hello, my beautiful friends!

Dates.jpg

It’s Friday, and for the people in Scandinavia, it merely means - time to get on with something sweet. The tradition of eating treats on Friday is a big one here. Most people, between 4 - 84 years old are used to enjoying Haribo candies. I remember being shocked seeing them digging the boxes of candies in supermarkets on Friday afternoon. It's not that I'm playing a food police, it's just something that I haven't been used to see before.

Now, please do let me brag (and please try to take something out of it). I’m proud to announce that I won this battle without a single fight with my children. I made sure to educate them on what’s going on with all that candy jazz. Sure they don’t understand the vocational language, but nobody really has to. Food is not to be explained by letters and numbers. It’s about the taste, about how it makes us feel and about what it does for us. 

We do not need to be scientists to eat as humans should be eating. 

My boys get a treat on those Fridays when they ask for it. We do not make it available unless they want it. The only condition my husband and I have is that it needs to be the best quality we can find. I don’t care if it’s a chocolate, brownie, fruit or a smoothie. It shouldn’t be boxed in a vivid package with dozens of additives and processed stuff. They either get something from our favorite places or I home make it for them. Do we have exceptions - we do. If we are visiting someone who offers the mainstream treats - boys have the opportunity to decide whether they are taking it or not. Afterwards, we talk about it, and they learn how different foods make them feel. I do not stress about this as the majority of their diet is just right. As someone once said, I don't care what you eat between Christmas and New Year, but I do care what you eat during the rest of the year. 

Now, I made a treat for the family today, and I hope you’ll be interested to follow through. I might not be very good with adjectives, but with this one, it just went spontaneously.  It's a mouth-watering, body-shaking and gut-loving treat. It’s how I imagine the taste of heaven. It's the 2-minute dessert that you can "dress up” with a few stylish things - a nice cup of quality tea, a beautiful candle, soft light and some dinnertime music in case you're making it for yourself or your friends. Take a small bite at a time and transcend yourself to the different galaxy. And not to forget, find the best quality ingredients, because that will set the tone for a great or the average taste. 

dates 1.jpg

Stuffed Medjool Dates

Ingredients:

2 Medjool dates
2 tsp tahini
1 tsp cinnamon
2 walnut halves

Method:

Make a lengthwise cut in each date and remove the stone. Stuff each date with 1 tsp of tahini and sprinkle with 1/2 tsp cinnamon. Gently squeeze to close, then place the walnut half on the top. 

Serve nicely with some cool mint or licorice tea and enjoy e-v-e-r-y bite!

dates2.jpg

If you're familiar with stuffing the dates, you could notice that I use tahini (sesame seeds paste) instead of peanut butter. Tahini is much more nutritious and safe than peanut butter which is moldy and full of aflatoxins — very dangerous for the brain health and detrimental to the mitochondria in the cells. Whenever you can, swap it for something more appealing such as tahini, cashew butter, almond butter or my absolute fav - macadamia butter. 

Medjool dates are high in fiber and loaded with many vitamins and minerals. They can help you with different things, and I’d like to underline the very quickly notable ones: aiding constipation and boosting energy levels. However, make sure not to overeat them, as they also contain sugar. 

To avoid blood sugar spikes on a daily basis, which lead to weight gain and type 2 diabetes, always take your fruit, or another source of carbohydrates with a source of fat or protein (hemp seeds, nut/seed butter, almonds…). Fat and protein help to even the release of the glucose into your bloodstream. 

Stay with me to learn what this means for you.  

If you decide to eat Medjool dates or any other fruit or carbohydrate without any fat or protein, your blood sugar levels will spike significantly. Then, insulin will be released to bring the glucose (that blood sugar) to the cells. The higher the glucose in the blood, the more insulin will be released into your bloodstream. If you do this regularly, you’ll likely develop insulin resistance at some point. Let me not get into brain-related stuff. When insulin takes the blood sugar away from the bloodstream, you’ll feel hungry again. Your brain will signal that you need to eat. Again.

I suggest that you use a few nuts or seeds as a complementary ingredient that will help regulate blood sugar without causing notorious spikes. By adopting this as a part of your routine, your brain won’t ask for more food shortly after you've eaten.

Dates - dyptich.jpg

Have fun, be creative and let me know how it went over on my social media. 

Thanks for reading!

Love,
Marija

Eat Lunch Like Elle Macpherson - In Your Cantina Or At Your Home

bodyism kale salad 2 - web.jpg

I got inspired to write this post during my latest visit to London a few days ago. I had an opportunity to visit the place of my favorite wellness warrior, celebrity trainer and the author of the Clean and Lean, who is also a founder of the world's famous training concept called Bodyism, James Duigan. Personal trainer of Elle Macpherson (for 20 years), Hugh Grant and some of the London’s most beautiful ladies, he seems to be a guy who understands that looking good is informed by feeling good and being humble. When someone stands for the values of love, kindness, gratitude, honesty, wisdom, and health, I cannot help but get instantly attracted to him.

After having lunch at his beautiful cafe in Nothing Hill, I wanted to share a glimpse of Bodyism's universe with you, by teaching you how to create lunch plates that you can enjoy both at home or at the office cantina. 

The goal is - getting rid of toxins without having an "all in" detox regimen. If you make this your daily choice, you'll watch your stomach becoming flat, your cravings going away and your energy levels becoming stable throughout the day.

The magic formula is local vegetables, healthy fats, organic protein and some smart carbs. 

One tip - chew your food thoroughly! Get rid of your phone, and allow yourself to focus on putting the food into your mouth. This way you'll avoid eating double portions. This is a decision that needs to be reinforced every day until it becomes a habit. You are the one who needs to make it a non-negotiable, not your boss, nor your children. You deserve to have an eating ritual with proper plate and cutlery. 
Another tip - say silent thanks before starting to eat, to all the people that have contributed to the process, from sourcing to cooking. Make sure to keep your fork down until you swallow each bite. 

Saying thanks (feel free to do it silently) may seem pretty woo-woo to some of you - but here is the reason. The practice will connect you to the people that put effort into bringing the food to your table. Can you imagine how many hands have been working hard to provide all that spinach, chicken, seeds, sweet potato on your plate? By honoring them, you’ll start valuing the food you eat. You'll foster a deep sense of gratitude and appreciation. This is how you activate your parasympathetic (rest & digest) nervous system, that is the vital component of proper digestion and massive contributor in lowering the systemic inflammation. In addition, your body will be able to assimilate the nutrients much better, which will show up as fewer cravings, better skin, better sleep, brighter eyes and sexier body. 

It took me only a few times to start feeling the meaning and importance of this gratitude practice which I now never miss. I also teach my children to do the same. It's healthy for their mental and physical development. One meal at a time.

Here you are, and enjoy your meals!

Bodyism inspired lunch No. 1

1. Take the plate
2. Make the bed of steamed greens - kale, spinach or arugula (rocket)
3. Add one teaspoon of tamari (the best quality soy sauce)
3. Add toasted sesame seeds
4. Add a few pieces of a roasted sweet potato
5. Take half of an avocado and sprinkle it with sea salt and chili flakes
6. Add a soft boiled egg or two
8. A splash of olive oil
9. Sit, take a deep breath in and a breath out, give thanks and chew

Bodyism kale salad - web.jpg

Bodyism inspired lunch No. 2

1. Take the plate
2. Make the bed of fresh spinach.
3. Arrange a few pieces of cubed and spiced roasted sweet potato
4. Put a piece of chicken - no bigger than the palm of your hand
5. Add a tablespoon of roasted seeds - pumpkin and sunflower
6. Add micro herbs - cilantro, chard, basil, sorrel, parsley
7. Season with a little bit of sea salt
8. Add a tablespoon of pesto (arugula, basil, parsley)
9. Sit, take a deep breath in and a breath out, give thanks and chew

Bodyism spinach salad - web .jpg

Have fun! 


With much love and gratitude,
Marija