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Showing posts from 2018

Thinking about New Year´s Resolutions?

Here is a post I wrote last year about New Year´s resolutions and why I think they won´t work.

Have you come up with any New Year's resolutions this year? If not, it is totally okay not to do them. In this post I will explain why it is so. I think the most common/favorite resolutions have to do with losing weight, eating healthier, trying to distress or slow in life in general. I have a thing or two to say about slowing down. As you know, I got very sick this fall (you can read it in here), and as a result, suddenly I had a lot of time to think about life. It was a bit funny that somehow my life changed from being very busy and organised to being not busy at all. I have to say that at first it was hard for me to slow down because I am the kind of person who doesn't just sit around, instead I get things done. Period. But now I was in a place that I didn't have a choice. This pneumonia made me to stop everything and forced me to slow down. (Honestly, it was a real effort to…

Detox - Heal Your Gut/ Suolisto kuntoon ruokavalion avulla

Want to heal and nourish your body from the inside out? Our gut is our second brain and the condition of your gut will affect your whole well being. Did you know that unhealthy gut microbiome can make you sick? Many diseases are linked to your gut microbiome. I designed Detox- Heal Your Gut programme so that you could set your foundations for life long health. Below you can find more information about these. First in Finnish and then in English.
Suolisto kuntoon ruokavalion avullaTässä valmennuksessa saat:
· suolistoa hellivän terveellisen ruokavalion (ilman kaloreiden laskemista) · yksinkertaisia ohjeita, joiden avulla saat terveemmän suoliston · syödään normaalia arkiruokaa · kesto 4-6 vkoa tai voit jatkaa pidempäänkin · terveellisiä ja suolistoa helliviä reseptejä (suolison tasapainottaminen tapahtuu ravinnon avulla) · vinkkejä suoliston bakteerikannan tasapainottamiseen · vinkkejä tehokkaaseen detoksifikaatioon · lisäravinne suositukset (ei välttämättömiä ohjelman aikana)
Tämä valmennus on t…

This Christmas

Christmas is just around the corner and for many people it means time to relax and enjoy Christmas treats. Despite of my body's reactions to gluten and dairy, I have celebrated my Christmas in a quite traditional manner eating all the traditional Christmas foods, such as carrot and turnip casserole, rice porridge, various types of cheese and plum quark. However, after enjoying these meals, as you can assume, I have not felt so good. Thus this year I have considered to change this. Why give yourself stomach ache and bloating just for the sake of holidays? Previously when we had Christmas lunch with someone else's house I didn't want to "offend" anyone, so I ate what was served. Having said this, this Christmas will be different because we decided to stay at our house.  So accordingly, we will serve our "own" menu which will be suitable for everyone. I was thinking about preparing ham, some healthy salads, salmon, potatoes and some casseroles for my son.…

How to Add Cross Training to Your Workouts

Time for a workout post. This time it is a guest post edited from here.


Dedicated training is something to be admired. Many athletes strive for the ability to get up and get out every single day whether it’s for a specific race or event or even, simply driven by a goal. Often that can mean adhering to a training plan based on both repetition and incrementally increased difficulty–monotony and overuse be damned. But you may get hurt. Or plateau. Or experience a disruption in your training schedule. These can all be detrimental to accomplishing a goal. Then there’s also that inevitable boredom of doing the same training day in and day out. You swear that footprint on the trail was yours from yesterday. Here, we’ll detail the science behind cross training, how to work it into your schedule, and some new exercises to try. Your main sport will thank us. Simply put, cross training is training in another discipline in improve your main sport. The options are almost limitless–runners can stren…

Self-care series (2): 12 Tips to Do It

This is the second part of my self-care series. Before reading this one, check the first post here.
 Below are tips how to practice more self-care. Choose to implement one new idea every new week and you are on a good start!
❤ Go cloud watching.

❤ Do a mini meditation.

❤ Do one thing today because it makes you happy.

❤ Do a mini-declutter: recycle four items from your wardrobe.

❤ Unplug for an hour. Ignore your phone and internet.

❤ Plan yourself a pampering day. Book a massage, a hairdresser or a manicure.

❤ Take a bus ride. Watch the scenery and enjoy the road.

❤ Put your favourite tune on and boogie.

❤ Be still for 5 minutes. Just sit down or lie down and breath.

❤ Get 15 minutes of sun.

❤ Have a good laugh.

❤ Take a power nap: 15 to 20 minutes is enough.

As December is a bit quieter time in blogs in general, I will skip one week and be back to posting on my Christmas holiday. I hope you also slow down a bit for Christmas. Enjoy a warm cup of tea, burn candles and listen to Christmas carols ?…

My View on Health

Holistic Health
My view on health is holistic. I believe in treating people as seeing everything from many perspectives. Wellness is a sum of the following things: sleep, rest, nutrition and exercise. If you want to feel good and healthy then you need to have enough rest, eat nutrient dense food and exercise on a regular basis. If you succeed in every area then you will feel great. On the other hand, if you are constantly sleep deprived you cannot expect your diet to fix everything. In addition your thoughts influence the way you think. If you are on a positive mindset then you will experience more positive outcomes. Positive thinking is very important to your health. Your mind is a powerful thing. Never expect anything less. Lastly, the relationship will have an impact on your health as well. Surround yourself with positive people who will support you on your way to a better health.
Gut Health Your gut is your second brain. Did you know that 80 % of your immune system is in your gut…

Blogging for 1 Year+ Top Ten Nutrition Posts

It´s my blog´s anniversary. I have been blogging for a year now. How times fly.. When I started this blog, I thought that I would write about anything relating to wellness. However, now there has been a slight shift in my posts as I have been studying more about nutrition. Currently I am continuing my education as I am studying to become a functional medicine nutrition adviser by ProHealth. 
As I started to write my blog I was doing it for the fun and I wanted to share my knowledge in health. Now I really enjoy other things relating blogging, such as taking pictures, thinking about photoshoots, planning post ideas, finding and reading interesting researches and I have set up my own business Jennikatja. Now I can offer help for even more people. Taking good care of your health is the most important thing you can do to yourself.
Because of the anniversary and the fact that nutrition intrigues me even more, I decided to post my top ten nutrition posts. Hope you enjoy reading them!


Top 1…

PMS- How to Survive it?

In the previous post, I explained what PMS actually is and in this post I will share some of the things which have helped me to prevent PMS and also studies to support these.

What can you do about it? DON’Ts
Don't eat chocolate or candies even if you crave them more than usual. These will worsen your symptoms. Use your will power!

Don't drink alcohol. It will make you more bloated and worsen your symptoms.

Avoid dairy.  Dairy products may cause inflammation in the body and there is hormone residues in milk. Read more here.


Don't stress too much. Stress will increase your cortisol levels which will lower your progesterone levels even more. Read more here.




DO’s
Exercise: now is a good time to do other than intense workouts: try yoga or long walks.
Diet: eat nutrient dense food. Vegetables, fruits, whole grains, berries etc. It is important to eat berries every day. Any types of berries will do.
Avoid hormone dusruptors, such as toxins, chemicals, preservatives. Have a look at your …

PMS -What Is It?

According to a study 20% suffer from PMS badly enough to acquire medical help. Modern medicine may say that you cannot prevent PMS and in the severe cases offers pills or hormonal treatments. However, functional medicine says there is a lot you can do naturally to prevent these symptoms mostly by paying attention to your diet. I am a good example of this: when I changed my diet, all my PMS symptoms disappeared. Nowadays I am mostly surprised when I have my periods because I don’t have all the PMS signs to warn me. And that is a good thing! In this post I will explain what PMS actually is and where does it come from. 
Background PMS is all about hormonal imbalance. As your cycle comes to an end, your body’s progesterone and estrogen levels will drop. This will lead to decrease in serotonin and dopamine levels. What does dopamine or serotonine do in your body? Dopamine will make you feel energetic and you will feel good. Serotonine will also affect your mood, appetite and sexual desire…

How to Cope with Darkness (Polar Night in the Arctic)

It´s that time of the year when it really gets dark here in the north as we experience the Polar Night.. If you are not familiar with the concept, Polar Night means a period of darkness north of the Arctic circle when the sun does not rise over the horizon. The darkness of the Finnish winter might catch you by surprise. As I have been living abroad, I think, for me Polar Night is a problem. Seems like every year I struggle more because of it. Winter time and darkness is hard for me.  I struggle a lot especially now when we turned to "winter time" and we have day light only from 8 am until 4 pm and it keeps on getting darker each day.  And I know there are other people who also suffer because of it. So I decided to tell you how I cope with Polar Night.





How to survive in Darkness:

Accept that this is the time of season when you are allowed to get cozy inside your apartment. Light some candles, wear comfortable clothes and drink some herbal tea. Enjoy the quietness around you. …

Florida -the Sunshine State

Time for my Florida post. This is not a typical "you should visit that place" post, instead I will tell you my holiday observations about Florida (what has changed over the last 10 years since I was there last time and what surprised me).

My Holiday Observations:No wonder Americans are getting fatter every year. We did many road trips along the way and the best decision we made was to make snacks for the ride. On the road there were only Dunkin Donuts,  Wendy´s, McDonald´s , JFK or other fast food chain restaurants which offer you fried chicken, fatty donuts and sugary beverages. Instead our snacks were salads (very good variety of ready to eat salads at Walmart or Publix), carrots, grapes, water and coffee. However, in a perfect world my son would also eat what we eat but as this is real-life my son wanted nuggets and fries 😀 so I let him have them. Is there a vegan trend in US like it is in Europe? I noticed that in normal or regular restaurants there weren´t that many ve…