New Site!

I am happy to announce that I am now blogging on my new web-site

So please bookmark it and visit me there!!!

I have been very MIA in the last few months because of work on my new site. But I am back and looking forward to post weekly.



On the go

Detail-cleaning a car is no small job. I got to experience that this morning as I got out a bucket of soap, a rag and scrubbed my car, inside out. My attention went to the muscles in the back that got a good work out, plus, my arms where screaming for a break as I had already "killed" them in the gym earlier this morning. This turned out to be more time consuming then I had in mind - so I started thinking about cars, how necessary they are (thankful!), how cool some cars are (good job inventors!) and how "one day I`ll get a brand new car and it`s gonna be awesome" (dreamy!). I started wondering about all those shiny cars that I see so often and how people spend lots of time and money on their cars. Upkeep like oil-change, smog, registrations and insurance are just a few of the responsibilities that comes with having a car - not to mention being a responsible driver on the road. Human bodies and cars have some common grounds, both of them need some form of upkeep, fuel, attention and money put into them. Us humans can and probably will outlive a car, or even a few of them, but we cannot outlive our bodies.

One of the things I do in order to keep my body happy and healthy is that I eat regularly. I shoot for 5-6 smaller meals throughout the day, starting first thing I get up and ending a few hours before bedtime. I also consider what kind of food it is I put in my body.
As I have been getting busier with work in the last few months I have noticed that I allow myself to have excuses for poor choices. For instance, my meal preparation time has been cut and so my meals are not as planned as they used to be. I find myself skipping meals which means that my work outs wont be as hard as I would like them to be. Other effects of skipped meals can be fatigue, unstable food intake later on, unhealthy snacking (chips, candy, caffeine and sweet. AKA foods that will spike the blood sugar before it drops down way low etc).

I look at these excuses as amusing challenges in life that can have creative and practical solutions to them. Food preparation is one of these areas. One of the biggest mistakes people make with their health is to skip meals. There`s a saying that goes something like this:"failure to prepare is preparation to failure", and I know from experience that preparation can be exactly that key that was necessary to success when it comes to food and health.

So in my busyness, one practical way to success has been to pack my own On-The-Go-Oatmeal! Just as I wont let my car run out of gas on the freeway, I will not let my body run out of fuel that it needs to keep going strong:

It takes me less then a minute to put together a packet of On the go oatmeal, all I have to do is get out my ingredients (which are pre granulated - another practical way to stay prepared; turn almonds, flax seeds and oat meal into flours ahead of time), measure it up and put it in a little plastic bag (Michaels sell these). One meal is about...
 3 heaping tbs. Gluten-free Oat flour
1-2 cups boiling water
1 tbs. Flax meal
1/2 tsp. cinnamon/vanilla powder
a handful of nuts and or raisins
I also add a tablespoon of hemp protein powder =)
I keep a couple of these in my purse and pull it out whenever hunger strikes. At the gym, at church or like the other day when I was out for breakfast with a friend, and the options for a gluten free hungry person was limited... SCORE! =) 


Water with a twist

Yes, I will talk about water again! Most of us could need to drink some more =)
I wrote a post on water a few months back, and now I think it`s time to re-visit the subject with a little twist. First, a few more facts that I found reading about water in the book Seven Pillars of Health;

Did You Know…?
·         Your body is about 50–70 percent water.
·         Your muscles are about 75 percent water.
·         Your brain cells are about 85 percent water.
·         Your blood is approximately 82 percent water.
·         Even your bones are approximately 25 percent water.
I have met only a handful of people that say they Love water. They love drinking it - the taste and everything about it. Most of us from time to time enjoy drinking water, but these people are avid water drinkers. They go out of their way to drink it every single day. One sweet friend in particular is convinced she drinks too much water! What a refreshing statement. I want to be on that side - drinking too much water, as oppose to too little.

Drinking plain water gets boring after a while for me. I need a little new-ness to it. A little piece of lime, lemon or cucumber. Maybe a few leaves of mint, parsley, basil... how about some fresh berries. Fruits like grapefruit, apples, pears are phenomenal when it comes to adding flavor. If you really want to branch out - how about adding a dash of cinnamon or ginger to your water (make sure to shake it up so it can blend in before you drink it). Test it out, see if you can up your water intake by adding a little flavor.

Some of us are used to drinking juice, coffee, tea and other kinds of beverages without even realizing that it takes the place of water. The sugar and caffeine robs our bodies of water, which we technically would have to drink extra water for later.


Blank pages

I love tuning into a radio station and get The song, a song that fits so well for a moment. Music can add so much to an experience... Like driving through the Redwood forest while listening to Bon Iver. Or, watching a documentary about the ocean and just as the music build up the most - humongous whales fly out of the water for a few seconds before they hit the ocean and makes the biggest splash you`ve ever seen.

As I was driving home from the gym, tired, thirsty and hoping for a "second wind" this morning, a song came on the radio that completely picked me up. The song is called Unwritten, it`s by Natasha Bedingfield, and it was the perfect moment to hear these lyrics:


I am unwritten, can't read my mind, I'm undefined

I'm just beginning, the pen's in my hand, ending unplanned

Staring at the blank page before you

Open up the dirty window
Let the sun illuminate the words that you could not find

Reaching for something in the distance

So close you can almost taste it
Release your inhibitions
Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten.

Singing along, loving the lyrics - inspired me and made me feel empowered to go after more, to fill the blank pages of this day with more accomplishments! I got home and threw on my running shoes and went for a run. It was an awesome run. I think I`m sharing this to say that we all can take this day and fill it with great things, great accomplishment, great love. Make this day be lived to the fullest.
My May play-list has several up beat songs like this, watch out - some of these songs can be a little "too" catchy ;)

1. Unwritten - Natasha Bedingfield
2. Stronger - Kanye West
3. Hanging by a moment - Lifehouse
4. Viva La Vida - Coldplay
5. Marry You - Bruno Mars
6. Walking on Sunshine - Katrina and the waves
7. The cave - Mumford and Sons

Happy Saturday!


Counting meals

Another week is behind us and a few days of rest ahead. I look back on the last few days with a sigh and smile on my face, happy to have witnessed such a beautiful fairytale wedding. 

 I just finished my second meal of the day. A fresh green vegetable juice was my first one, now a few hours later I`m eating a bowl of Udi`s gluten free natural cereal with hazelnut milk.
One little tips for making sure we get enough food in our bodies every day is by putting numbers on our meals. So instead of breakfast, lunch and dinner (3 meals a day is not optimal) you would start calling it meal nr. 1, meal nr.2 etc.
There are plenty of reasons of why we should eat smaller meals more often; proper bowl movements, steady energy levels, muscular endurance and all over stamina -  5-6 meals a day is what we should aim for. These meals should mainly consist of vegetables, fruits, lean protein and good carbs.
As far as how many glasses of water we drink, we should aim for at least 8 big glasses of water a day. One way of counting glasses is to keep 8 thin bracelets/hair ties on our left arm, and for each glass we drink, move one over to the right arm. This might be a good idea, i`m not fully convinced =)
Anyways, about to go teach my spinning class followed by a 30 minute session of stretching. Then it will be time for my meal number 3.
Thanks for stopping by my blog =) Have a beautiful day!



My breakfast tasted exceptionally awesome this morning. Fueling up on oat meal porridge made with banana-hazelnut milk and cinnamon prepares me for a day of vigorous work outs and other challenges that comes along.
It might sound silly but making a choice to eat a good breakfast gives me a sense of accomplishment and belief in myself for the day. I know I`m setting myself up for success. When it`s time to work on housework, paperwork (bills) and relationships I will have enough energy and capacity to pour in to those things.

I don`t know about you, but I`m a list person. What to pick up at the grocery store. What to do for the day/week/month/year. Sometimes I write out in full sentences what I need to be doing throughout the day; 5am wake up, get dressed, 5.20am have a banana, make breakfast and pack the bags, etc.
This morning I`m thinking about lists and how they can be a tool for great success. Some people could use a list over what to Not get at the grocery store. Or how about a list of things you wanna speak over yourself. "I can do this, I am beautiful....".
There is also unwritten lists. It`s a list over things we do most every day but don`t have to write down to remember. It can also be a list over things we tell ourselves - things we believe about ourselves most everyday. This can be a positive list.

Then there's the negative list - it includes shame, guilt, doubt, fear, anxiety, anger, blame, ignorance and pain. For example, a person trying to loose weight feeds this list with shame and blame after a meal. Another example can be someone who is dealing with a messy financial situation and feeds his or her list with doubt and anxiety.

We all have areas in our lives that are challenging, but we decide every single day what direction our life will take. If you have a list that keeps filling up - without feeding your success (personal, relational, spiritual, financial etc) then start dealing with it. If the "old way" does not work, try something different. I don`t want the person trying to loose weight to hop from one diet to the other, or the messy finance person to go rob a bank. But rather take those negative lists and work through them. Then take courage and make new decisions that will fuel you towards your goals and dreams.

The sun is shining, the day is ahead of me and it`s gonna be a good one. Bring it on!



After an intense spinning class with speed drills and lots of hills this morning, I found time to prepare some goodies for our Easter celebration with family tomorrow. Desserts are crucial on beautiful days like these... One of the things I have grown to like is dark chocolate.
I made a cake, following a recipe and got perfection. Dark chocolate Ganache Tart is an amazing treat - rich in flavor, creamy in texture and it has a crunchy crust with an edge of celtic sea salt. If a cake has ever been dense - it is this one, I feel like it will take weeks to finish it.
The recipe is made of Debbie Lee and goes something like this:

For the crust you need:
3/4 cup cocoa powder
3/4 cup fine nut flour (I used a mix of almonds and hazelnuts)
1/4 cup coconut butter
pinch of sea salt
In a standing mixer with an S-blade ix all the ingredients till it becomes a dough. Press the dough evenly into a 9-inch pan. Cover with plastic and let sit in the fridge to chill for 1 hour. 

For the Ganache filling:
2 1/4 cup cocoa powder
2 1/4 cup maple syrup
1 cup coconut butter
Blend all the filling ingredients in a blender until smooth. Pour into the chilled tart crust. place in the refrigerator for a few hours. 
Instead of the normal piece of cake - I cut my cake up in small squares and will serve it as a little nibble treat.

Another dessert I`m serving is a creamed citrus salad; blood oranges, some grapefruit and a couple of regular oranges cut up mixed with vanilla whipped cream. One bowl has the mixed version, another bowl has just the fruits. I will have a bowl of the citrus fruit as my appetizer. Becaus fruit is best eaten on an empty stomach.
Happy Easter everyone =)


a little update and laundry

Wow all of a sudden things got really busy! My days have been packed with instructing classes and training people. 
I am also working on a new website that will be replacing my blog - it is so so incredible and I cannot wait to show you all!!!! =) I`ll let you know when it`s ready to launch...

Laundry. That thing that we always have to do, that thing that we will never run out of =). Lately I`ve refreshed my times of laundry by adding a little scent. It`s weird how such a little adjustment can make a boring tasks very ...nice. It started when I bought an unscented laundry detergent. I was hoping to escape the added chemicals. But without any scent the laundry was just clean - without the clean smell.
I decided to add some drops of equalyptus oil to my laundry and instantly my whole laundry experience changed. The garage (where my laundry machine is) smells fresh and nice and our clothes too! Love it. I`m pondering on getting a few more scents like lemon, mint and vanilla to add to my landry ;)



Thank you for visiting!


While I make every effort to publish correct, researched information, this is for entertainment and should not be viewed as medical advice or treated as such. Please consult a doctor if you have any medical questions or concerns.
Thank you

  © Blogger template Simple n' Sweet by 2009

Back to TOP