Author: Kasia Gendis

3 steps to help initiate a change

Any change seems difficult. We generally do not like changes. We prefer staying in our comfort zone and just repeating old patterns over and over again. For a lot of us it seems easier. 

We live on an automatic pilot. The patterns are engraved in our bodies and also in our minds.

Any tweak needs energy to be invested. But it is not as difficult as it seems, if we have a set out system for it.

 I will use a simple example from my life of the set patterns being changed. 

When I first moved back to four seasons, after living in tropics for 15 years, my body did not handle it very well. For the first few months of the cold season I was freezing all the time, no matter what I wore. My body craved totally different things or different quantities to what I was used to eating in a hot weather. A funny one was extra virgin olive oil, when I would see the bottle of it I felt like literally just downing all of it in one go :)) That was a sign for me. The body needed a change in the diet. More warming foods, more healthy fat, more spices. I did just that.

I also went to see my Tibetan Medicine doctor and he told me that my body forgot its warming function, as it was not using it for so many years. Now I needed to give it time to readjust. And it sure did, after a few months. 

But what I struggled with for longer was my head, that is the mental pattern. Each year, around the same time, I would just totally resist the change of seasons. Just denying it. Funny right, as it is not really possible to avoid, yet my head for a long time was struggling. I even would refuse to buy Autumn flowers. When I would see them in the shops it would create panic and sadness. I know it sounds quite dramatic.

Then, one sunny day as I was looking at the beautiful, colourful autumn leaves waving to me in the wind when it suddenly hit me. The beauty of the nature’s cycle. How the flora blooms in the Spring, is totally out there throughout the Summer, till Autumn comes. Then it slowly starts closing up again. Getting into a winter rest. A reflective and restoring vibe. 

It is needed for us too. After the Summer and all its craziness it is time to go within, reflect and restore. 

So I focused on all the positives of that change. The cosiness of the couch, the softness of the blanket, the warmth and flavours of tea, the taste of all the colder season spiced foods, the pleasantness of the candle lights and last but not least the luxury of more time to go within. The Danish call this cosiness hygge. So that is what I gave in to.

Suddenly it all seemed so amazing and highly needed. It was just at that time when I felt a shift. The resistance in my head started to melt away, exactly the same way it happened earlier in my body, naturally, with no objection.

So based on my experience I would like to share with you the process of the change. It can be used to initiate any change in your life that you set yourself up for.

Step 1 – Identify the Resistance

So for example, if your change would be to eat healthier, just pause and see what is stopping you from it? Is it lack of time, lack of knowledge, lack of interest in cooking. Find that exact obstacle.

Step 2 – Soften Around that Resistance

Focus on all the positives of the change. In our example focus on how would you feel after you make your dietary changes. Maybe feeling more energy, maybe sleeping better or maybe just finally stopping to worry about your weight, as it will be all taken care of by your body, working super efficiently. Just dwell on those for a moment. Imagine that you already have it, feel it, be in that energy of success.

Step 3 – Write down 1-2 Small Steps towards your goal, that you can start right now

Maybe you could focus on adding more healthy foods first, before you start cutting out what does not serve you. For example adding more vegetables to each of your meals. Or focusing daily on drinking more water. It is that simple.

The above steps will work for initiating any change. Just take a moment, sit down, rect on what would you like to change and go through the steps.

If you need support you can always book a free chat with me here

And remember “Great things never come from comfort zone”

Step out of it! You can do it!

Brazil Nut Milk

I love anything with Brazil nut!

If you are like me you will love this Brazil Nut Milk recipe.

It is super easy and very fast to make.

Brazil nuts are a nutritional bomb. They have a high proportion of monounsaturated fat, which is a healthy fat. 

They are particularly high in selenium, a mineral with potent antioxidant properties. They also contain magnesium, zinc, calcium and vitamin E.

Eating Brazil nuts helps reducing inflammation in the body, supports your brain, improves thyroid function and heart health.

Doesn’t it sound convincing?

All you need to do is mix three ingredients and you will have a beautiful, creamy, home made Brazil Nut Milk, that you can enjoy in your hot or cold drinks, smoothies or any other way you like it.

Why should we detox at all?

Detox is an ongoing process that is vital to our health, happiness, and immune system. The body has a sophisticated system in place to detox itself naturally through the colon, liver, lungs, lymphatic system, and the skin. But evolution simply cannot keep up with the increase of toxins we face. 

In the modern world, we are increasingly bombarded with toxins. There are over 80,000 chemicals used in industry. Pollutants, chemicals, herbicides, pesticides and toxins find their way into our homes. Radio waves from computers and cell phones are putting increasing strain on our bodies. And even if we eat unprocessed foods, we have constant stressors in life, and stress, which triggers cortisol release, is the number one toxin. 

When the body is overburdened with toxins, excess mucus is created to protect the organs.  

Our liver does the best job it can to protect us, and it does this by wrapping those toxins in mucous and storing them in fat cells.  We can’t burn the fat until we release and process that toxins that are stored in it. The reality is that no matter how much you exercise, eat right, and manage your stress, you won’t be able to lose that stubborn fat until you detox and get rid of those toxins for good.

Excess mucous also leads to inflammation in the body and the host of issues associated with it.  

Today, my practice is full of clients suffering from hormonal issues, fatigue, food allergies, weight problems, digestive distress, skin problems, headaches, depression or autoimmune disorders. I also work with many people who are busy and in search of simple guidelines about how to make healthy food choices, and those who desire techniques for de-stressing or balancing their moods. 

Healthy cells provide the foundation for a healthy body. Your cells need the following to thrive: 

  • Oxygen
  • Unprocessed foods containing nutrients and minerals
  • Hydration
  • Well-functioning detoxification pathways

Disease and malaise exist in a state of imbalance. Detoxing regularly allows your body to maintain a state of healthy balance. I allows the body to safely and effectively release the toxins that have found their way into your organs, fatty tissues and blood. Your body will reset on a deep cellular level, paving the way for improved vitality, digestion, weight loss and immune health.

Signs your body needs a detox

  • Carrying excess weight around your belly
  • Experience sugar or salt cravings on a regular basis
  • Have skin blemishes and breakouts
  • Can’t think straight or feel like you have brain fog
  • Get the late afternoon energy slump
  • Wake up still feeling tired
  • Feel like you’ve lost your glow
  • Migraines 
  • Bloating, constipation or diarrhoea
  • Low energy
  • Feeling sluggish
  • Pains and aches in muscles and joints

are just some of the common ones.

Choosing the right detox 

If you’re new to detoxing, you might think that you have to do a really extreme program to get good results, but that’s just not true. And, doing an extreme detox can actually make things worse because it can throw your body into a state of shock. The reality is that your body does not care whether you fit into your skinny jeans. Your body is focused on one simple thing, and that is keeping you alive! When you jump into an extreme detox without preparation or previous experience, your body experiences that detox as a crisis. And when your body goes into crisis mode, the last thing it wants to do is to create extra work for itself. Instead, it focuses on preserving energy and slowing down your metabolism by burning fewer calories and less fat to protect you and keep you alive. That’s the exact opposite of what you want to have happen when you’re detoxing.

What to do instead.Trust your instincts and your body. Although detoxing isn’t always comfortable, most of us can tell the difference between experiencing a little discomfort and something that’s really wrong. It’s okay to say no thanks to a detox that doesn’t sit right with you. In fact, there’s nothing wrong with you, it simply means that isn’t the right detox for your body. Our bodies are different, and what we need might be different from what our best friend or neighbor needs. If you haven’t detoxed before or if you’re struggling to find the detox that’s right for you, I encourage you to try a detox that’s built around adding lots of detoxifying foods to your diet rather than restricting and depriving you of food. These kinds of detoxes are just as effective and can actually be better for you because you’ll stick to the whole program instead of giving up halfway through. Even better, your body won’t go into crisis mode. 

The right kind of detox for the season you’re in

Have you noticed how everyone tends to think they can make huge lifestyle changes on January 1st, after weeks of overindulging? Why do we think that we can all of a sudden make a drastic switch during the darkest and coldest time of the year for many of us? 

I know many people are determined to drop the weight they gained over the holidays, but doing an extreme diet can set you up for disaster for the rest of the year.

The problem with doing an all juice cleanse in the winter is that your body is aware that it’s winter! Again, on a cellular level, your body’s primary purpose is to keep you safe and warm. When you deprive your body of sufficient calories, fat and protein when it’s in winter survival mode, your body will mis-read what’s happening and assume that you’re starving. When your system is in starvation mode, your body does everything it can to hang on to every last calorie to keep you from dying. So what does this mean? When you’re on a juice cleanse in cold and dark winter months, the body slows down your metabolism and does everything it can to keep you alive. But when you start eating real food again it takes a while for the body to realise that you are no longer starving, and that means it continues to hoard those calories and keep metabolic burn at a low rate until your body feels safe enough to come out of starvation mode. So not only do you cause a problem for your system while detoxing if you’re doing the wrong kind of detox for the season you’re in, but you also will create a metabolic problem for weeks after.

What to do instead: Green juices and smoothies are a really powerful tool when it comes to detoxing, but they are best used in spring and summer detoxes. So when you’re looking for the right detox for you, be sure to look for one that understands the role seasons play in developing the detox that will be best for the time of year.

I’ve discovered that for myself and for my detox clients that doing an extreme detox once a year is not particularly effective. In fact, I’ve found that what usually happens is, despite the best of intentions, many people start these detoxes and then cheat through most of them or give up halfway through. I’d rather have you dedicate 5-7 high quality days to yourself and to detoxing your body a few times a year and really stick with it rather than having you do one 21 day juice cleanse where you’re miserable and suffering and you end up eating a grilled cheese sandwich halfway through because you’re so hungry.

Detox is a chance to reset your eating and overall lifestyle habits

Approach your detox as a chance to reset your eating habits and a way to celebrate your body, and not as a punishment or something that has to make you suffer. 

Instead of looking at a detox as punishment, what if you looked at the experiences as an opportunity for you to provide some high quality self-care for yourself? 

Women often get so caught up in taking care of others that our own self-care falls to the wayside. And here’s the problem with that – when you don’t take care of yourself, you eventually run out of energy to take care of everyone else, too. 

As I often say to my clients, you simply can’t pour from an empty pitcher. What that means is, when you’ve given all you have to give, that is not the time to dig deeper to find the last bit of reserves you have. Instead, when you’re running on empty, that’s when it’s time for you to switch gears and give some attention to yourself. 

What to do instead:  Use detoxes as a time for you to recharge and renew your body, mind and soul. You will experience transformations in your life that revolve around more than just food! A week of time focused on yourself  helps to get healthier, more connected to your body and it’s signals, and it also helps to get clarity on how to feel more balanced in your lives. 

The really cool thing about allowing yourself to look at a detox as a way of filling your empty pitcher is that when you’ve been renewed and rejuvenated, your capacity to show up for yourself and others grows exponentially.

I run seasonal group detoxes. You can always contact me with any questions you have at

Protein Balls

This is probably the easiest and one of the most delicious quick snacks you can make.

There are endless amounts of variations, but I would like to share with you a basic recipe so you can make it really fast with just 3 ingredients (OK maybe 4:).

All you need is:

1 cup of pitted dates

1 cup of any nuts 

2-3 heaped tablespoons of raw chocolate

5 drops of doTerra or any other edible orange essential oil or just zest of an orange (both optional)

Throw everything into a food processor. Blend until well combined. Divide into smaller portions and roll in your hands into balls. Chill and eat! 

It taste much better than it sounds, I promise.

Alternatively you can roll the balls in coconut flakes, sesame seeds, raw chocolate, matcha powder to name just a few ideas. 

If you are making a bigger batch, you can always freeze some for later for when you feel like having a bit of sweetness.

Bon Appétit

10 Meal Prepping Tips

1. Make a list of dinners for the week. They should be easy and ones that you cook often so it is not overwhelming.

2. Pick dishes with ingredients that you can prepare once and use multiple times. For example, mushrooms cooked once can be used again for scramble eggs, tofu, salads, sandwiches, veggie patties etc.

3. Invest in good quality containers. Start with whatever you have and gradually invest in changing them into glass.

4. Organise your spice cabinet. Have lots of different spices available on hand. You can gradually build that up, getting 1-2 each time you shop. Arrange them in your drawer in groups for different meal themes like Asian, Herbs, your local cuisine etc.

5. Cook in batches! Either schedule 1-2 hours at the beginning of the week, ideally after shopping, or you can do it once you cook your first dinner of the week (that is what I end up doing very often). You can use all your prepped produce to assemble quick meals like salads, soups, bowls, vegetables, tofu, scrambled eggs, omelettes and much more.

  • When you’re waiting for a pan to heat up or water to boil, chop extra veggies and either fry them lightly or bake them (almost any vegetable can be done in this way).
  • Cook more grains than you would use for one meal, for example brown rice, black rice quinoa, buckwheat, millet, etc. and store them for later use.
  • Pre-fry or just chop and marinate your meats or tofu and store ready in the fridge. 
  • Cut your fresh veggies for salads and snacking like carrot, celery or cucumber sticks (it can easily last a couple of days).
  • Roast chickpeas in the oven (drain, cover with olive oil add any spices and put into the oven till lightly browned).
  • Make egg or tuna salad that you could use as a snack on top of cucumber slices for example.
  • Make sweet snacks to have on hand like chia pudding and protein balls.
  • Pre- cook broth, bone or veggie, to have it on hand when you want to assemble a quick soup with veggies, tofu, or chicken (you can use the prepped, fried, that you have already in the fridge:), pre-cooked grains or anything else.
  • Boil eggs and store them ready to use in the fridge.

6. Use a pressure cooker to make your stock, soups or curries. You just put everything together and let it cook. You do not have to attend to it much.

7. Prep your smoothies. If you are like me, a Summer smoothie lover, portion your smoothie ingredients, like vegetables and fruit and freeze them. When you need it, just take out the daily portion, add liquid and any powders or seeds (hemp protein, chia, flax seed, maca, baobab, spirulina, chlorella and anything else you like to add) blitz it, and you are ready to go.

8. Sheet pan dinner. I love this concept. Put any chopped and sectioned veggies, meat, fish, tofu combination on a tray and bake in the oven. If different ingredients need different baking time keep adding whatever requires less time later.

9. Make meal prepping fun.

  • involve family members to prep with you, smaller kids love it, not so sure about teenagers hahah
  • use this as your quiet time, focus on the action of chopping and arranging, be present with it. It will be like meditation for you if you focus just on that. Chopping can be very therapeutic, relaxing, and cleansing for the mind
  • play your favourite songs dance and sing as you chop

10. If all else fails, make sure to keep some ready meals in your freezer (if I cook too much and I know we won’t eat it the next day I just transfer it to the freezer for one of those emergency days). 

Eating healthy fats helps burn body fat

For years we were told by food industries and our doctors that fat is bad for us. We were advised to avoid fat as it could block our arteries and lead to heart attacks in the long term. So, that’s what we did. We avoided most fats, especially saturated fat, like butter. Instead, we were using vegetable oils that were supposed to be healthier for our heart health. Were they?

After many years of research, studies, as well as observing our society’s lack of health improvement, finally it is agreed that it wasn’t such a good advice after all. 

So, what should we do now?

First, let us look into what fat is. It is a main building block of our body. 15-30% of our bodies are made up of fat. Each of our 10 trillion cells needs fat to function. Our brain is built of about 60% of fat. Our brain cells need DHA fatty acids to communicate between each other. So, it’s very important to supply the body with healthy fats which improve our memory, learning abilities and overall happiness. 

But, not all fats are equal. 

The simplest division is into inflammatory and anti-inflammatory fats. As you probably know, inflammation in the body is a breeding ground for diseases, like diabetes, high blood pressure, dementia or cancer. We definitely should know which fats are anti-inflammatory hence, good for us.

We have all kinds of fats: saturated fats, unsaturated fats- monounsaturated, polyunsaturated, trans fats.

We will not take much time to talk about trans fats. There is no doubt that they are bad for you and you should avoid them at all costs. These are artificial fats, made by hydrogenation (hardening process) that gives them a very long shelf life. An example would be margarine.

Other fats that are not good for us are inflammatory vegetable oils. They are still very popular and are often used for frying like canola, safflower, sunflower, soybean oil. These fats oxidise very easily. 

What is the biggest problem with fats these days?

Our body needs to be supplied regularly with two main fatty acids, omega 3 and omega 6. They also need to balance each other with a specific ratio. In the olden days, people’s diet supplied them with an equal ratio of omega 3 and omega 6. They were getting their omega 3 from wild game, fish and wild plants and their omega 6 from some seeds and nuts.

These days, this ratio is totally thrown out of balance. 

Omega 3 intake drastically went down. We do not eat so many wild animals, fish and plants anymore. Industrially grown meat has almost no omega 3. Instead, we increased our omega 6 intake by consuming excess amounts of vegetable oils and processed products which are made using them.

Our bodies are affected by inflammation and therefore, prone to diseases.

We need much more omega 3 in our diet (lots of people have a deficiency) and much less omega 6 compared to what we consume now. 

Omitting healthy fats is bad for our health but also for our weight.

There is an entire industry of low fat products that was created around the idea that fat is not good for us. 

Those products are made by taking fat out of them (fat that is not at all bad for us and could be easily used by the body) and  balancing the taste by adding carbohydrates from sugar or starch. 

We already know from previous blogs how sugar acts in the body. Blood sugar goes up, more insulin is released (leading to insulin resistance in the long term), too much sugar is not needed by the body for energy, it also can’t be stored in excess, so it is converted into body fat!

Low fat products essentially make you gain more weight because they have added sugar that triggers the process of

storing excess sugar as body fat. 

Our body needs good fat to function. Our cell walls, which are made out of good quality fats, metabolise insulin much better, which means that the balancing of blood sugar is more efficient. And, that also means that we don’t store as much sugar as body fat.

Body fat comes from sugar, not from fat. 

We need healthy fats to burn body fat. 

We also need it to prevent many diseases, improve our mood, our skin, our nails and our hair.  Anti-inflammatory fat will make you feel full longer, cutting hunger. 

When we try to restrict calories (also from good fats), our body goes into starvation mode, meaning that the metabolism slows down. This is an ancient mechanism built into our body. It was supposed to protect us from dying from starvation when there was no food. It still works the same way. If we restrict the calories and stop eating enough, the body will not lose any weight.  Our willpower will not help us for a very long time, as it can’t win over our body’s biology.

Instead of restricting ourselves and watching how much we eat, we should look at what we eat. The quality of food is important as well as the composition of our meals : fibre, healthy fat and protein. 

Which fats are anti-inflammatory?

The list is long: avocado, seeds: flax seed, chia, hemp, sunflower, pumpkin, nuts: walnuts, cashews, macadamia, Brazil nut, sea vegetables, extra virgin cold pressed olive oil, small fatty fish:  mackerel, sardines, or wild salmon, grass fed or sustainably raised animal products, extra virgin cold pressed coconut oil or butter. 

There are a lot of sources of really good fats for us. We should’t be scared of good, anti-inflammatory fats. Then, we don’t have to worry about weight loss. The body will adjust it all for us.

Don’t count calories if you want to lose weight

There is a lot of misconception around calorie counting. 

It is actually an outdated method that has been scientifically disproven.

It doesn’t really work, especially when hoping to achieve sustainable and healthy weight loss. 

However, it is still being used by a lot of industries who try to push the concept onto us. Let’s see why it doesn’t work.

Calories are not equal. 

Foods with the same amount of calories can be processed by our body completely differently, resulting in very different biological effects. This is due to completely different ratios of macronutrients (carbohydrates, protein, fat), as well as micronutrients (vitamins and minerals). 

It’s very important to know, especially when we’re trying to lose weight.

To show you what I mean, I will use my usual example of an avocado (average size) versus a donut (basic donut).

They roughly have the same amount of calories – around 300.

Avocado300 calories, around 30 g of fat, 17 g carbs (mostly fiber, almost no sugar), 4 g of protein, potassium, magnesium, Vit C, Vit E, Vit K, smaller amounts of Vit B5, B6.

Donut300 calories, around 15 g of fat (different fat though), 30 g of carbs (mainly in a form of sugar) and 3 g of protein.

Now, on to the digestive process.

Let’s first look into the donut.

As you can see above, it has lots of sugar and fat, most probably refined fat, which isn’t going to serve our body very much, but we will talk about fats another time.

Let’s focus on the sugar part because that’s what the donut is mostly composed of (simple carbs – you can find more on that in my blog about carbohydrates). When we put simple carbs into our body, it gets absorbed quickly by the intestines and travels straight into our bloodstream. It spikes our blood sugar and then of course, soon after, it causes sugar/energy crash. 

Additionally, with such a high blood sugar levels, insulin rises to counter balance the sugar levels (it helps the glucose, in the sugar, enter the cells for energy use). But, if there is a lot of sugar at once in your bloodstream, a lot of insulin needs to be released. Insulin is often called a fat hormone. Constant high spikes of insulin results in belly fat, body inflammation, high blood pressure and even, in some cases, infertility in women. 

So much sugar at once increases your appetite. High levels of insulin tend to block the “feeling full” hormone, called leptin. Essentially, this means that we don’t actually feel full but instead, we continue to feel hungry and further crave sugar(referring here not only to pure sugar but any form of carb that consists of sugar). This is because your pleasure based reward centre is triggered, leading to an increase in your sugar addiction. 

Sugar consists of glucose and fructose. What we described above shows how glucose is processed by the body. Fructose is processed a little bit differently by the liver. Whatever excess that can’t be stored in the liver is stored as fat. That fat causes even bigger rises of insulin levels, that long term result in insulin resistance. If you get to that stage, whatever you eat will be turned mostly into belly fat. 

Now, let’s look at what happens when you eat an avocado. 

Also being around 300 calories, there is almost no sugar so, that whole process that I’ve just described above is not going to be triggered in this case. It will have no effect on your blood sugar levels and it has a low glycemic index, essentially meaning that it can be safely eaten even by people who have diabetes. 

Then, there is quite a lot of fat in avocado. 

I hear from clients, especially in my weight loss program, “Oh, you know, I can’t possibly eat an avocado, it has so much fat and I am trying to lose weight.” 

I agree, it does have a lot of fat, but it is good fat. Monounsaturated fatty acid. It can be used by the body. Every cell needs good fat to function, your brain needs good fat to perform properly, your whole system needs good fat to lose body fat! This kind of fat will help you prevent cardiovascular diseases, lower your bad cholesterol LDL and increase your HDL – good cholesterol. It also helps reduce overall inflammation in the body and supports cancer prevention. 

Avocado has a lot of carbohydrates found in the form of fibre. We need fibre. It makes us feel full for longer, its very important for our regular bowel movement, and it will help control blood sugar spikes, which is crucial if you are trying to lose weight or improve your metabolism. Avocado also has vitamins and minerals, for example, potassium that helps lowering the blood pressure. 

So, as you can see, 2 different types of food with exactly the same amount of calories have a totally different way of being processed by the body and have very different effects on the organism as a whole.

The avocado will be completely used by the body to function effectively, whereas the donut will mostly cause a lot of havoc in your body and will be stored as fat. 

I am not saying that you shouldn’t eat a donut. Please do, but be aware of the process and how you feel after. It is all about your choice.

I love what one of my teachers at the nutrition school said:” Food is not calories. It is coded information for our cells telling it what to do. It is information that our metabolism can use to either run efficiently or sluggishly.” -Dr. Mark Hyman

It’s not the calories, it’s the type and the quality of food that is important. 

The calorie counting approach does not take into account digestion, metabolism, absorption, hormone balance, or storage. 

We can actually be overfed, but still be undernourished. 

Lacking nutrients in the body. 

The quality of food we eat influences our metabolism, the rate at which we burn fat, your mood, your sleep, your energy, your mental clarity, and your longevity. That is why it is very important to look at it from that perspective rather than just as a calorie count.

Another aspect is that whole, real foods take longer to be processed by the body and will use more energy to do so, while processed foods don’t require the body to work as much, thus not using much energy and further contributing to the storage of fat.

Nourishing the body and not restricting is the way to lose weight in a healthy and sustainable way.

How to maintain a holiday balance?

I just came back from my short, but sweet holidays. 

I thought I would share a few thoughts with you on how to keep the balance when you are on holidays.  This topic comes up, especially now, really often in my conversations with friends, as well as with my coaching clients. 

It is summertime, a lot of us are travelling and wondering how to enjoy the holidays without compromising our healthy habits and ideal weight.

First of all, we know that holiday is a completely different time and we need to allow ourselves to loosen up a little bit. At the end we are there to enjoy, relax, recharge and not to be strict with ourselves. 

On the other hand our routine changes quite dramatically on holidays and a lot of our healthy habits, that serve us well on daily basis, are hard to keep up with. The routine changes, the way of eating changes. 

That leaves us sometimes feeling a little bit nervous and even guilty. And that is not what we want while we are trying to relax. 

We also might experience some physical symptoms like heaviness, bloating, some pains in the stomach and a general feeling of sluggishness. 

Even if we can handle it then, we know we’ll have to deal with it after we get back and that also can give us a little bit of an unpleasant feeling.

So what can we do to keep that balance between throwing all of our healthy habits out of the window and really enjoying ourselves and having fun?

Let me share a few tips I have used on my holidays just recently.

Tip # 1


Very often when on holidays, we forget about eating balanced  meals. 

We need to supply our body with fibre, protein and healthy fat in each meal, even on holidays :). 

I know it might be a little bit more challenging when travelling, but at least give it your best. Try to eat your vegetables. Think about it in an exciting way. Maybe there are different vegetables where you travelled to in season now. Or even the same ones tasting slightly differently than at home.

Every time I travel to Greece I enjoy their super tasty and sweet tomatoes and onions, not to mention the fruits. 

They for sure taste differently than at home.

Vegetables have a lot of fibre.

We do need that fibre for regular bowel movements, for example. Especially when we travel, some of us tend to encounter problems with that. 

Also proteins are very important to keep you full for longer and control your cravings. You will feel satisfied faster, as protein fills you up more and helps to balance your blood sugar levels. 

Do not forget your healthy fats, as well. 

Try to incorporate all of the macronutrients that the body needs to function properly, weather on holidays or not.

Tip # 2


It’s connected to the tip #1. We eat balanced meals but we also should make sure that we eat regularly. We do not want to starve ourselves the whole day on the beach just running on breakfast and skipping lunch.  By the time dinner comes we will be so hungry that eating balanced meal will not be our priority. We will be eating whatever is fast and more that we actually need, to make up.  

That can cause the feelings of guilt to emerge again. 

The other extreme we tend to do when on holidays is eat even when we are not hungry, maybe because others are eating or maybe out of boredom or for any other reasons. Make sure you eat when your stomach is actually hungry, not your head. 

Tip # 3


Again two spectrums, either we have a very intense movement routine on regular basis that is hard to keep up with on holidays, when we also have to keep in mind other people. Or we normally do not move much, so on holidays we will not be motivated either.

But in both cases a gentle moderate movement,  like a walk on the beach, a daily swim or a bike ride, will be needed but also sufficient and enjoyable.  

Tip # 4 


We are talking here about finding the holiday balance. So it also means we shouldn’t  be too strict on ourselves and feel guilty about every indulgence. It is great to have an ice cream or some wine without feeling bad about it. 

My philosophy, not only for holidays but for every day as well, is to dedicate a little space in your life for treats. We can’t possibly eat 100% healthy during our whole life. It is not sustainable. That is why leaving about 20% to treat ourselves and feel like there is no restriction really is very healthy for our head. 

I use the same rule on holidays.

And if I follow tip#1 and #2 with balanced, regular meals I do not really need so many treats. I just have them when I want to enjoy myself not when I have cravings for it. 

And totally guilt free as it is a conscious choice.

Tip # 5


Especially in the summer when it is hot we should pay more attention to our water intake. When we feel the thirst, we

are already dehydrated. So it’s important to regularly sip your water.

Having water will also help you figure out if you are hungry or thirsty.

Sometimes our mind likes to trick us into being hungry. In that case  try water first, because it might be that you are just thirsty. If you are still hungry, then you need to eat. Listen to your body. It really helps to determine what it needs right now. 

Tip # 6


This is the most important one. When on holidays we really want to enjoy ourselves, but often times our mind will not let us. 

Our physical body is on holidays but our mind is still running through some past events or concerns or complaining about things it doesn’t like where we are. We have more free time than normally and the mind is using it. 

We feel dissatisfied, but all we really want is to use that time to recharge, relax and chill. 

The best way is to just look around you, appreciate and enjoy all that you do not usually have in your daily routine, like sun, sand, water, mountains, lakes, breeze, nature, lovely local food. Inhaling the whole atmosphere around you. And just being present with each activity.  

Watch your thoughts and if they are not so nourishing remind yourself that you are on holidays. Notice the relaxing environment around you and appreciate this special time you can spend with your peeps or just with yourself.

While recently holidaying with my family I also, at times, had thoughts of what I will need to do when I come back. They were stressing me out of course but then I would immediately try to give the mind something pleasant to focus on. It would look in my head like this: “I can’t believe I’m here, sun, sand, sea. I love the sea. I miss it the whole year. And now I have it the whole day in front of me and I can jump in whenever I feel like it. I don’t have to do anything, I can just relax and do pleasant things. No work, no responsibilities. Just fun time. Finally. Let me not waste it. I need to really appreciate this time, right now.” 


I would also like to share with you my five senses practice I used.

This particular experience was while I was swimming.

I went into the water and really tried to enjoy the swim with all the five senses. I would feel the water against my skin, as I was moving.

I would smell the distinctive sea water smell. Sometimes the water would come into my nose or onto my lips and I could taste the saltiness of it. I could hear the splish splash of the water. I admired the beautiful turquoise colour with sun rays reflecting in it. 

It was such a full rounded experience. It really helped me remember the “now”.  Even when I am writing about it I do vividly remember that moment. It is like a mental 5 senses picture. 

I really recommend trying that with any activity. 

It helps us stay in the moment, appreciate things more and hold gratitude in our hearts for our experiences.  

Then we really recharge and enjoy.

Gratitude for the body

Are you ever grateful for your body?
Do you think about what it does for you daily? 
Do you wonder how it even functions?

Typically we do not think about it. 

We are often in a rushed routine, performing a lot of activities automatically with our head entangled in our thoughts, concerns, worries, plans, strategies etc.

On top of that, we demand for our body to keep up with us in perfect health, energy, strength as well as to be able to relax when we need it and the ability to lose weight sustainably right when we want it, without giving it proper conditions to achieve all that.

Usually we want fast results and quick fixes.

If we do not get it, we start blaming and shaming the body, restricting it of food, criticising it constantly, experiencing negative emotions towards it, not accepting it.

We go against its natural ways of functioning.

In that state, we also do not listen to the body and the signs it constantly gives us. We disconnect from it.

We are just about short term effects – like losing weight quickly with a restricting diet, having good skin without nursing it or relaxing only using stimulants, like alcohol – no matter what is the cost.

And the cost can be huge.

In that kind of environment, the body goes into chronic stress mode. It is dysregulated, tired, prone to getting sick, bloated, swollen, stiff, painful, inflamed (that creates a perfect ground for chronic diseases to develop), and holding on to weight. However, it still tries to do the best it can in these restricted conditions. It tries to keep us alive but it puts a lot of functions on the back burner, like digesting properly, regulating the metabolism or even getting pregnant and lots more.

So what could we do instead?

Love your body and accept it. That we know in our head but it is easier said than done.

That is why I would really love to suggest starting with wonderment towardsyour body. 

This is a yogic philosophy term I have learned from my teacher. In Sanscrit – Ascharya.

Be in the wonderment of your body!

Do you ever wonder what the body does for you all the time?

It breathes for you, makes sure your heart beats constantly, keeps the blood circulating, regulates your blood pressure, digests your food, detoxifies and so on. I am not even able to think or know all the functions it does for me right now. This is how wonderful it is. And we should connect to that. Be in a constant state of amazement about our body. It is an absolutely perfectly designed vehicle we get for our life on Earth. That is why we need to supply it with the perfect conditions for it to perform at its best.

The body will not thrive on over-stressing, restrictions, exhaustion, lack of sleep, lack of rest, processed food, skipping meals or not enough food.

What we can and should supply our body with is:

  • regular and nutritious meals (best seasonal and local)
  • clean water
  • proper breath
  • fresh air
  • adequate movement
  • tools for stress release
  • positive thoughts

That is the basicsyou need to do for your body to function at its best. 

It will make your hair and skin look beautiful, it will supply steady energy throughout the day without afternoon crushes, it will make you feel rested,  it will make you feel strong, it will have a perfect weight and it will be able to achieve whatever goal you set for it.

Are you ready to start supplying your body with the best you can give it so it can give back the best it can as well?

Carbohydrates – Eat or not to eat?

It can be quite challenging for a lot of us to balance our meals. And carbs seem to be very often the most troublesome part of it.

First of all, I know that we can have a love-hate relationship with carbs. 

They are stigmatised to be bad for us, so often we restrict them from our diets but we also love them for the comfort they give us, right? 

So we go from, “I really feel like having a little bit of pasta, or a quick sandwich.” to “oh, no, carbs are not good for me, I know, they’re gonna make me put on weight.“ 

Restriction or overindulgence, most of the time we are fluctuating between the two extremes but rarely finding a proper balance. 


First of all there is a common misunderstanding about carbs. Oftentimes we think of them as  grainy, floury foods. But it is not exactly the case.

Carbs are categorised as one of the three macronutrients. (We’ve already covered proteins in a previous blog). 

They consist of: sugar, starch and fibre. Today we will be talking more about the sugar part. 

Sugar, is another food that we have a funny relationship with. We know it’s not good for us and we attempt to restrict it, but we tend to get completely hooked on it.

Carbs are found not only in grains though, but also in vegetables, fruits and even some milk products.

So when people go on a low-carb or no-carb diet and they eat vegetables and fruits they still supply carbs to their bodies. It is usually grains that we cut out or restrict.


Carbohydrates are very important for our body. They are our main source of energy

Not only for running, walking, and other daily activities, but also energy used for our cells to function. There is a lot of activity going on in the body which is something that always amazes me. Right at this moment while I’m typing this blog my digestive system is working to break down breakfast, I’m breathing, my heart is beating, blood circulating and so much more is happening. All of these functions, performed constantly,  require energy, so it’s highly important to supply our body with it.

If we don’t have enough energy from carbs, then our body will derive it from somewhere else, such as proteins. However protein has a completely different function. It is our muscle builder. The liver is not used to processing proteins as easily as carbs, so it puts a bigger strain on it. 

Another important function of carbs is enabling fat metabolism

Thus, we can’t just cut things out without knowing what the consequences could be.


Now, another division of carbs will be simple carbs, and complex carbs.

Simple carbs get into the bloodstream almost instantly. They spike our blood sugar levels immediately. Leading to blood spikes and sugar crashes.

Complex carbs on the other hand are the ones that supply more sustained energy, as sugar is released to our blood more regularly and consistently, keeping the blood sugar level balanced. (This is the explanation behind the debate of white bread vs. whole grain bread.)

Blood sugar rollercoaster causes cravings that can lead to eating more carbs than our body actually needs, gets us into a vicious cycle of sugar. 

It can also have a big impact on other components such as hormones, immunity, stress levels, digestion, and weight. 


In a very simplified form the process looks like this.

Carbs travel to our intestines and from there it gets absorbed into our bloodstream and sent to the liver. There all the sugars get converted into glucose.  Then glucose gets released back into the bloodstream and with a help of insulin enters the cells, where it gets converted into energy.

But our body not always needs all of the glucose we consumed right away. Whatever body doesn’t use can be stored in the liver as glycogen. Liver storage can fit up to 2000 calories of glycogen for when we suddenly need an additional boost of energy for example running to catch a bus. 

If more glucose comes in from food to what can be stored as glycogen, then it’s stored as fat. 

And that’s where the whole problem starts, that is when we actually gain weight.

As you can see the storage beyond what liver can fit happens when we eat too much carbs at the time or not the right kind.

If we eat complex carbs, and the sugar is processed slower and released to the blood slower, that means we can use it gradually. If the sugar comes from simple carbs, say white bread, it goes into the bloodstream so fast that there’s so much of it at a time the body cannot use it all. In that case it will be storing as glycogen and then if there is even more, as fat. 

This process is important to understand and to be able to asses the amounts and type of carbs we eat.


Another super important factor is balancing carbs well in a meal with protein and healthy fats. 

That could also slow down the release of sugar into blood. 


I am sure you can see by now that carbs are definitely needed for the body to function properly. It is a very important component of each meal.

However, we don’t only need to eat grains to obtain carbs since we can also acquire them from vegetables and fruits and even some milk products. 

Also consuming whole grains is a lot better option. 

Just bare in mind that carbs affect individuals differently (bio-individuality) since our bodies process things differently and also we have different needs for energy. 

Always test on your own body how you are feeling after different kinds of carbs, how they affect you and what amounts are good for you.