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Showing posts from April, 2018

5 Tips How to Be More Mindful

We all know how important it is to be present on the moment and not worry about tomorrow or all the undone chores that are waiting for you. So how to practice being more mindful? How to silence your thoughts for a minute before thoughts about your to-do list start to emerge? I know all too well how in the midst of family life you cannot seem to find any time or space to practice being mindful. On the other hand, isn't mindfulness what family life really is all about? Being present each moment with your child, answering all kinds of questions from "Mom, look what I made!" or "Mom, guess how many Donald Ducks I have?" 😁 OK, in my opinion it is.. But what I would like to practice more is how to quiet down my mind after a busy work day.  Our minds are hard at work all day long and this continues when I come home. Here I will share my tips which have proven to be quite OK 



5 Tips how to more mindful:
Try to have 10 minutes to yourself (me time) straight after work. F…

8 Tips for Healthy Eating

I decided to briefly update you about what is going on in my life. I finally finished my Master's degree so now I am able to start my Fitness Nutrition studies. I am so excited to be a Fitness Nutrition Specialist! These studies are a continuation to my ACE Personal Trainer studies. Instead of exercise, I will focus on nutrition which is a topic I am so passionate about! I chose these studies because they are a part of ACE program. These days anyone can study and become a PT and there are a lot of courses available. However,  initially when I was pondering about available PT courses I wanted to do a high quality course so I was recommended ACE by my friend in Malaysia. This course consisted several in-depth analyses, training sessions, multiple exams and case studies, intense study weekends and a big final exam. The final exam was like the matriculation examination in Finland. Quite tough to pass but I did it! Being allowed to call yourself ACE certified personal trainer you also…

Delicious, Healthy, Vegan meal

Time for a recipe post! Here is a super easy and healthy vegetable meal. You can alternate vegetables so you can use whatever vegetables are in the fridge. I usually mix some of the followings: broccoli, sweet potatoes, carrots, beetroots, onions, pumpkins or butter nut squash.You should definitely try sweet potatoes in this mix. It really satisfies my sweet tooth.
Sweet potato-carrot-pumpkin dish2 Sweet potatoes 6 Carrots 2 Onions 1 Butternut Squash
Olive oil Paprika, Sea salt, Black pepper, Garlic powder
Oil the dish and then add peeled and sliced vegetables. Add the olive oil and spice mix. Cook in the oven 225 degrees for about 1 hour. Enjoy πŸ˜€


With a little bit of meal prepping it is easy to eat healthy food! 
Enjoy your cooking,
Jennikatja
Previous post
Read more:
 πŸ’—Sweet potatoe soup recipe  πŸ’—Raw chocolate recipe
πŸ’—Energizing green smoothie
πŸ’—2 Simple tips how to lose weight πŸ’— Meal prep+ Chick pea salad recipe

Disclaimer

No Responsibility  Disclaimer
My advice and tips are based on my own experiences and studies. Having said this, I am not a health care professional. This website is for informational purposes only. Consult a physician before performing any exercise program. It's your responsibility to evaluate your own medical and physical condition and to independently determine whether to perform, use or adapt any of the information or content on this website. You use all information at your own risk. Copyright Disclaimer
All content and images used on this site are owned by Jennikatja. Content may not be copied, reproduced, distributed, downloaded or transfered in any form or by any means without Jennikatja's written consent.

Spring Clean Your Diet

Spring - the perfect time to rethink our eating habits, make healthier choices and get a fresh start! This post is for you who love fresh starts and springπŸ’— Without further ado here is my suggestion for spring cleaning your diet:
Cut Back on These:salt: Do I even have to tell you that eating too much salt makes you bloated...processed foods: There is nothing good to say about them.caffeine: 1-2 cups a day won't hurt you if you are not sensitive to caffeine like I am. But if you consume more, maybe it's time to ponder if caffeine is really good for you.. In fact, drinking too much caffeine has more side effects than health benefits. It can also make you feel even more tired. Read here why I stopped drinking coffee and how it changed my life!alcohol: It affects your sleep and reduces the amount of deep sleep you have. Switch it to herbal tea.sugar: It makes you age prematurely and who needs that? Read here how to get sugar out of your life.white flour: Replace it with whole gr…

How to Write a Gratitude Journal

There has been a lot of studies which indicate the benefits of keeping a gratitude journal: better sleep, more happiness and fewer times getting the flu. Sounds good right? So how to start writing one? The basic principle of keeping a gratitude journal is simple: just write down the things for which you are grateful. It can be five things you have been grateful for this week. Sentences should be short and sweet, such as "I am grateful for waking up this morning", "I am grateful for my daughter.", "I am grateful that I had a good night's sleep."
Here are a few tips how to get started:Get personal: write more about the persons you are grateful rather than things you are grateful in life.Think what your life would be without certain blessings, such as people or things in your life.Savor surprises: ponder on the things or occasions which you were positively surprised today.Choose the right time for you: if arranging time to do this every other night is t…

The Power of Positivity

What is wellness and what does it mean to feel good in every area of life? I used to think that in order to be completely happy all things, such as finances, relationships, eating habits and training, should be in balance. If in one area something was off, I couldn't be happy. When you think of it there was always something or someone important in my life who was not doing good. As a result of this, I had to wonder that would it ever be OK in every area of my life? Were I just to settle into the idea that you cannot have everything in life? So it is obvious that I was a bit pessimistic about life.

Then life happened and I grew up as I had my son. Soon before I know it, we were moving to the other side of the world (Malaysia) and everything changed. By this I mean literally everything: my surroundings, the culture, the people I spent my time with, the food I ate, the clothes I wore etc. Consequently my thoughts were changing and I questioned the way I thought about the world. Inst…

2 Simple Tips How to Lose Weight

Summer is arriving and many people are starting to think about how to get in shape for summer. So, I am going to give you two simple tips in how to reach that goal ☺





1. 12 h ruleThis tip has to do with the time that is between your last meal in the evening and your first snack in the morning. There should be at least 12 hours in between your dinner and breakfast in the following day. By not eating for 12 hours, you will give your digestive system enough time to rest and detoxify your body. Your body will give a signal to start to remove toxins from your body when it has been about 8 hours since the last meal. And this detoxification process requires at least 4 hours. All this detoxification happens naturally in your body when you are not eating or drinking. If you constantly "overload" your body by snacking all the time and not ensuring required break between dinner and breakfast, you are doing harm for your body. Let your body heal you. This is good for your weight loss as…

Finding Balance

Are you a person who performs her life? I am or I want to think that I used to be ☺ because I decided that it's about time to slow down a bit and invest in my recovery and my inner peace.As for the past two years have been really hectic as I have been working full time and at the same time doing my Masters studies in English. This meaning that I literally have had no proper holidays in two years as I tried to schedule more study days when I had holiday from my actual work. Now when I have had time to stop and think about all this, I am so ready to take it more easy and invest in myself. 
So what does this actually mean?

I try to do more yoga on a regular basis.
I try to workout in a way that I will listen to my body and not stress about having enough time to go to the gym. This means that I already quit my gym membership so I don't have to stress about the fact that do I have enough time to go to the gym. It takes more time to go to the gym than go for a walk. Instead I will li…

About

I am 35 years old personal trainer (ACE), fitness nutrition specialist (ACE), teacher and a mom who is interested in being fit and living as healthy as possible. Currently I am continuing my nutrition and medical studies in the University of Eastern Finland and in the corporate level. My aim is to become nutrition coach/adviser (Functional Medicine). I am passionate about natural remedies, exercise and eating healthy food. In this blog I share my tips not forgetting about positive attitude. 


I get excited about things very quickly and when I do nothing can stop me 😁

I love travelling, reading books, getting kicks from sports, slowing down, a good cup of coffee, superfoods and sunny days πŸ’— 


I'm glad that you're here πŸ‘Š 


Contact me: jennikatjawellness@gmail.com
Follow me on instagram www.instagram.com/jennikatja



My Nutrition Packages: Healthy Eating Basic and Healthy Eating Individual
My Workout Plans: Fit for Life Basic and Fit for Life Advanced



9 Things to Do in Order to Sleep Better

As you all know, I value a good night's sleep and try to improve my sleep every now and then. You cannot get around to the fact that sleep is cure for everything: bad mood, sickness, losing weight, living healthy, avoiding cravings, recovering from your workouts and the list goes on...
Previously, I wrote about my bad sleeping habits and how you can sleep better. But after that I gave into coffee again so now I am trying to improve my sleep even more. 
Here are few things that I am going to change in my routines:

Stop drinking coffee or don't drink it in the afternoons. Research has shown that caffeine can stay elevated in the blood for 6-8 hours. I stopped drinking coffee. Again. Read more in here. This was a real game changer for me and my sleep .
Eat more carbs in the evening. Especially oat porridge makes you sleep better because oats, eggs and bananas include magnesium, potassium, vitamin B and tryptophan which will have natural sleep inducing effect. So as it from today, …

My Healthy Morning Routines

What kind of morning rituals do you have on the weekends? In this post I will share mine. I try to follow a consistent sleep schedule in which I try to go to bed at 10 pm at the latest on the weekends and wake up at 7.30 at the latest. Having said this, if I stay up later than 10 pm I don't stress about it. But if I have a "normal" weekend at home this is what I usually do..I have found a lot of positive things about waking up early. Previously I wrote about how waking up early made me more productive and how to become a morning person. I encourage you to try this!
After I have woken up, I drink a glass of room temperature water which I have left in my toilet the previous night. Then it's time to move my body. This part of my morning is the best part which encourages me to wake up early. My morning movements depend on how I feel in that morning. Sometimes I go for a short walk or run just to get some fresh air and wake up my body. In my opinion there is nothing like…

I Used to Think

This post is about changing your way of thinking and learning to love yourself for who you are. Moreover, it is affirmations to all perfectionists, like myself. I copied these affirmations from Affirmation Podcasts with Josie Ong. I listen to her podcasts and affirmations every morning when I drive to work. I found her channel from Spotify as I was driving home from university and wanted to listen podcast instead of my playlist on Spotify. From the first podcast on, I was hooked. I highly recommend her channel to you. Her affirmations have been a game changer in my life: I can say that I have found a better balance in my life. 
I used to think I had to do everything perfectly for the first time and every time. Now I know I can do things really well but not always perfectly.
I used to think that mistakes were total catastrophes. Now I know it's all part of being human.
I used to think critical thoughts constantly. Now I know I can give myself credits from my efforts.
I used to think ev…

Energizing Green Smoothie

Hope you had a relaxing Easter! I sure did. I exercised, spent time with my family and ate a lot of chocolate. However, I don't feel quilty about it because I know I will get back on track tomorrow ☺πŸ‘Œ If you feel like a bit bloated after all the Easter treats, you can check my tips how to detoxify your body.

Lately I have been loving cold green smoothies so I decided to share with you one of my favourite green smoothie recipe. Unlike some green smoothies, this does not taste bad or leafy. Instead mango and banana will give it a sweet taste.
Energizing Green Smoothie
1 frozen banana 1 mango 3 leaves of kale or spinach 2 tbsp protein powder (I used licorice*) water


If you want it to be healthier, you can always add green powder*.  If you are keen on smoothies and trying new versions,click here for more smoothie recipes. It is easy to add vital nutrients into your diet by drinking smoothies. Also they don't burden your digestive system and vitamins are better absorbed.
Lots of energy…