Organic food is now in fashion but are organic products a guarantee of a healthier food? In fact, there is a lot of controversial evidence on this matter. Read more:  Is organic more nutritious?  or Think organic is better for you?  However, whatever the studies show, if you want to decrease the intake of preservatives and pesticides, I would suggest to choose organic whenever it is possible for you. I would love to buy everything organic but it isn't a reality. This is because they aren't always available in my grocery shop and organic tend to cost more than normal produce. So, I have applied a method that I will choose organic according to the fact which fruits and vegetables contain more chemicals and pesticides than others. I will call these the dirty dozen. On the other hand, there are clean fifteen fruits and vegetables which are the lowest in pesticides. In this case, I don't have to buy these organic because they are safer and "cleaner" than the fruits an...

There is a lot of controversial information and studies about supplements which may confuse people. Are they necessary? Which brands should I use? Is there any harm in taking them? As you all know I consume supplements but my intake of vitamins has reduced as I have studied about supplements. I wrote about in here . In my opinion some supplements might give you extra boost if you live a stressful life and you are very active (this meaning working out a lot) and in some cases like if your diet is dairy-free, then definitely you should take calcium , or if you are a vegetarian, you need vitaminB12 and in the northern countries you need vitamin D . Besides these, there are a lot of studies about the benefits of taking probiotics to ensure your gut health. Studies about the importance of gut health has increased tremendously within last ten years. However, on other cases there are a few things you should consider before taking any supplements. Some people may think that it won...

Previously I posted a post about  my healthy morning routines . As it has been one of my most popular posts, I decided to do a healthy evening routine post as well.  Usually my evening routines starts with a stretch or a foam roller session or sometimes I do yoga. This is just a quick relaxation moment and a mental note that it is time to start my evening routines. And I want to be honest: I don't always have time for this because I  need to take care of my family. But then I will stretch or use foam roll when I was Netflix. After stretching I take a shower or go to a sauna. If I have a sauna day, I will put on a honey mask. This is simple: just cleanse your face and put some honey on your face. After this, your skin will be very soft. The honey will disinfect and calm your skin if you have blemishes.  Then it's time for a dinner or a snack. Usually I eat a bit light in the evening. Read more here . So, what is it that I eat? If I have enough t...

As many of you,like myself, take vitamins on a regular basis, there are certain "rules" which you should bare in mind when you take supplements.  So, I would like to give you tips about how to make your vitamins work even better. Let's jump right into it, shall we. These pictures are from Doha's Evergreen Vegan cafe. Take them with food. In general your vitamins will absorb better if you take them with your meals. Schedule them: take Magnesium in the evening and vitamin B * in the morning. By taking Magnesium * in the evening will ensure you a restful sleep. Read more here . Other supplements, especially multivitamins * might cheer you up so take them in the morning. Take caffeine into consideration. Caffeine deprives iron and calcium. Take your vitamins 30 minutes after your coffee. Besides, consume your coffee with milk or other vegetable milk, such as almond milk or oat milk. Read more why I gave up coffee . Pair them correctly: vi...

According to a research (Sandmaier, 2007) only 3% of Americans eat healthfully, engage in regular physical activity, maintain a healthy weight and do not smoke. This is quite alarming. Why is it so hard to eat healthy food? Is it because people think it cost more or is it more convenient to buy fast and processed food? Eating healthy food doesn't always mean high cost. In fact, when you take advantage of seasonal produce, your shopping bills will become smaller. By eating in season fruits and vegetables you can save a ton! Besides, in season fruits are always fresh so they taste better. In this post I will share a seasonal produce guide. This will help you to save money and eat fresh produce!   Seasonal produce guide: Choose following fruits and vegetables in each month. April and May : broccoli, apples, artichoke, spinach, peas, orange June and July : apricot, blueberries, cantaloupe, corn, cucumber, cherries, summer squash, tomatoes, strawberries A...

Are you one of those people who have had issues with your skin? I sure have had my struggles with my combination and sensitive skin. My skin is really sensitive so it reacts easily to any changes whether it be the exposure of dry airplane air, hormonal changes, changes in my diet, trying out a new facial cleanser or lotion or a change in the climate. And living in a country which has 4 seasons doesn't help at all...However, recently I have noticed a different glow in my face and I haven't had any breakouts at all. Therefore, I would like to share with you 5 things I used which cleared up my skin. And these don't include any cosmetics. In my opinion less is more when you consume cosmetics into your skin and diet and healthy lifestyle habits are what ultimately make a difference. Of course different lotions can help but it is the other factors which count more... 5 Things I tried to clear up my skin: Green tea *: I drank more organic green tea. I  quit drinking c...

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 dish 2 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 😀 With a little bit of meal prepping it is easy to eat healthy food!  Enjoy your cooking, Jennikatja Previous post Read more:  💗 Sweet potatoe soup recipe  💗 Raw chocolate recipe 💗 Energizing green smoothie 💗 2 Simple ...

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 spring💗 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 ...

I hope you are all doing well and enjoying this spring weather! In this post I will share with you one of my favorite treats when I crave something sweet. I have been making these coconut truffles for many years and I got the recipe from  Karita Tykkä's blog . I love reading her  blog and trying out her recipes. All of the recipes are gluten-free and dairy free. During the years I have made some alternation to this recipe but the basics are somewhat following: Coconut Truffles 2 dl nuts ( you can use cashew nuts or pecan nuts) 10 dates 4 tbsp  raw cacao powder 3 tbsp honey (1 tbsp grounded raw coffee) coconut flakes for decoration 1. Mix the nuts and raw cacao powder in a mixer.  2. Add honey and coffee. If the mix is too stiff, add a little water. 3. Roll small balls from the dough and dip them into coconut flakes. I put the flakes into a bowl and then it is easy to roll the balls. 4. Put the truffles into a jar and keep in a fri...

Let's talk about meal prep and at the same time how to make healthier food choices when you have a busy week ahead. I cannot highlight enough how important it is to plan your meals ahead if you want to stick to eating healthy food. When we are busy, it is easy to resort to ’bad’ food choices. However, if you are proactive, there won’t be any problems. I have done this meal prepping for so long that it comes naturally to me. This means that during the weekends I automatically plan my next week's meals. I don't have to remind myself because I love to eat and plan what I get to indulge ☺ Also, it is important for me to fuel my body with the right kind of healthy food. So how do I meal prep? I plan my menu for the next week on Saturday or Sunday and then I do my grocery shopping. I want to do this on the weekend because then I have time to do a big grocery haul and during the week I don't have to worry about what to eat or worry about shopping any bigger groceries. This he...

Is there anyone else who is feeling a little bit under the weather right now? Yup, me too.. I decided that I will not give in this time and started my own war against it with this detox juice 😋 It does wonders to your body and immune system but it also tastes so good and fresh. One of my favorite ingredient in juices is ginger.  I simply love ginger! My healthy shot: one orange ginger 6 garlic cloves one lemon Why these ingredients? Lemon Lemon contains ascorbic asic which helps to detoxify the body. It also supports your digestive system and hydrates your body. It will balance your body's PH-levels.  Ginger Ginger is very antioxidant and inflammatory. It enhances the body's bile flow. Ginger has many medicinal properties, such as reduce nausea, help fight the flu and it may reduce muscle pain and soreness.  Garlic Garlic also has medicinal properties and contains antioxidants. Garlic is highly nutritious (contains Manganese, VitaminB6, Vi...

Smoothies or smoothie bowls are really popular nowadays and I can see the reason why: they are quick and easy to prepare and by consuming them you can add nutritional value to your day. Here’s a post to you about my favorite smoothies. Strawberry bliss Strawberries 1 frozen banana Water Protein powder * For some extra nutritional value you can add Maca powder * and Green powder *. Sweet Red Frozen lingonberries A cup of spinach Sunflower seeds Frozen banana Protein powder * Water (Maca powder, Green powder) Power Punch Blackcurrants A cup of Basil leaves Frozen banana Protein powder * Sunflower seeds Water Fresh and Sweet (includes dairy) 2dl quark Blueberries/raspberries Frozen banana Water Protein powder * I personally use just water as a liquid because I don’t use dairy or don’t want to waste my money on almond milk or oat milk. Water will just do the same trick! You can vary your smoothies by u...