Author: Kasia Gendis

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. 

Tired of restricting diets and not much success with longterm weight loss?

I have been there. I do understand it very well. It took me a while to figure it all out but I have been successfully keeping my ideal weight for the last over 20 years. 

That is why I have decided to share with you some tips for losing or maintaining your optimal weight without starving and restricting yourself all the time.

If you have any questions you can always write to me on

Watch this video, where I explain why proteins are so important for losing weight and maintaining it after.

Why Should We Detox?

In our modern world we are increasingly bombarded with toxins all day long. There are endless numbers of chemicals used in industry, such as: pollutants, chemicals, herbicides, pesticides and toxins. They find their way into our homes and into our bodies on daily basis. We might not even realise that 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. Especially now in our new pandemic reality,  full of uncertainty, we tend to live in a state of permanently heightened stress. And stress, which triggers cortisol release, is the number one toxin. 

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. 

When the body is overburdened with toxins, excess mucus is created to protect the organs. This leads to inflammation that creates a breeding ground for all kind of chronic diseases. In my practice, I see clients suffering from hormonal issues, fatigue, food allergies, weight problems, digestive distress, skin problems, headaches, depression or autoimmune disorders.

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

Diseases and pour well being exist in a state of imbalance. Detoxing regularly allows your body to maintain a state of healthy balance, effectively releases the toxins that have found their way into your organs, fatty tissues and blood. Your body resets on a deep cellular level, paving the way for improved vitality, digestion, weight loss and immune health. 

It is Spring time! Great time to cleanse your house but also your body!

If you would like more info about our seasonal group detoxes you can e mail me at

Why dieting does not help us lose weight sustainably?

Most of us have experienced restricting diets that we have gone on for a certain period of time to lose weight to fit into our last year’s dress to attend a wedding party or another function.

Yes, you will lose weight on those diets but, it is almost impossible to keep that weight off longterm. Studies show that 90 percent of people who lose weight on restricting diets gain it back within 1-5 years.

When you diet often, you restrict yourself from eating certain products for longer periods of time. Our body does not get all the nutrients it needs from such a depriving way of eating. In a long run, we start having vitamin and mineral deficiencies in our body such as magnesium, Vit A,C,D,E, and omega 3 fatty acids that are essential for our body to function properly. 

Getting on and off restricting diets, cutting calories and depriving our body of needed nutrients can lead to increased weight loss problems as well as can make us more prone to chronic diseases. 

Furthermore following this manner of eating we fall into a constant yo-yo effect. We lose weight by dieting, while we are starved and deprived of foods. Once we are done we eagerly get back to our usual eating habits and that results in a quick return to the previous weight. Soon we start all over again. 

Sounds familiar?

These types of restricting and depriving behaviours are not only bad longterm for our weight loss, but also have a huge mental impact on us. They create a controlling relationship with food, ultimately leading to eating disorders. Eating disorders very often are not very obvious to us. They could be not eating enough, bingeing late at night after restricting ourselves all day, feeling guilty about every calorie, eating to avoid feelings or obsessive thinking about food while restricting ourselves from eating.

These kinds of relationships with food can not be healthy for us physically, mentally, emotionally or spiritually.

So what can we do then? We all want to have our perfect healthy and fit body that we feel fabulous in.

Before we start embarking down the dieting route, it is very important to shift our mindset about food. 

We need to tune into our body’s needs more and heal our relationship with food.

Listening to body’s cues for hunger and fullness is a very important part of it. 

We need to eat for body’s physical needs and nourish it properly with balanced meals.

Ask yourself:” Am I really hungry? Is it my stomach that is calling for food or is it my emotions talking?  How can I address those emotions without having to ignore them and prevent eating over them while I’m actually full?”

Making those little changes by tuning in with your body and listening to its cues is the first step in succeeding with weight loss and never having to worry about it again.

Then, we also make sure we feed our body nutrients it needs to function optimally.

With that awareness, we make small changes, one at a time in our daily habits. 

That is the best recipe for longterm weight loss success.

If you have been struggling with weight loss and you would like to talk about it, apply for a free consultation call with me. I would be happy to help.

Setting intentions

For most of us 2020 was a challenging time. 

We need to take a deep breath and exhale loooong…..

Sadly it seems like we are still in that same uncertainty and we can not change what is happening around us. But the good news is we can change the way we react to all that is coming at us daily. We can also chose to still focus on the positive things life brings us.

Setting intentions for small changes in our Life is very important not only in the New Year but anytime. 

And by intentions I do not mean goals. I mean that what really expresses the changes we desire to make in our life.

It could be any change in your life whether it is a new eating habit, more patience, more self love, more resilience to stress, losing weight, starting an exercise routine, better sleep. 

Whatever will bring a breath of fresh air for you.

What is that you really need to change in the New Year to support you??

Take a blank paper and just write it down!

For me it is very important to slow down and just be more present to the Life directly around me. 

We all need to live it right now! Give our daily actions more awareness.

Also as every year I will keep the intention of having balanced eating and lifestyle habits support me throughout the year. 

Lets turn more within to get more grounded and resilient. Whatever we set out will ensure the change we desire can be manifested into our lives. 

If you would like to explore more the idea of intention setting check out my practice on IGTV taking you through different aspects of your Life and setting intentions in each one of them.

I wish you all you have been asking for to manifest in this New Year.


Digital Detox for Weight Loss

Seems like these days we can not live without electronics. We use it everyday for school, work, and leisure. Everything is on our phone. We don’t even have to remember any phone numbers anymore. It is all stored for us. I still remember the numbers I used to dial in pre-mobile times but not the more recent ones because everything is on my phone now.

We wake up every morning with an urge to straight away reach for our phone to check what happened while we were sleeping, any messages, any news? We do that and our stress levels are most likely rising immediately. 

We go to the office or work from home staring the whole day at the computer screen. After work we still need to check our social media, reply to all our new messages and catch up with new posts. Then it is time to rest on the couch and watch tv or maybe read an article or a book (most of the time also digitally). Then we do a final social media check before we try to put ourselves to sleep.

Does it sound familiar?

The whole day we are constantly stimulated. No wonder the teenagers can’t take that pressure and often times have problems with their moods, feeling low and being tired. 

Also for adults it is too much fast information to constantly process.

Using our electronics without a break throughout the day makes us more irritable, tired, overstimulated, anxious, impatient, but also stressed and worried with all the news influx.

We need time during the day when we can just truly relax and disconnect to activate the calming side of our nervous system, bring cortisol levels down and then be able to really rest properly at night.

Constantly elevated stress levels keep our body in fight/flight/freeze mode. It is exhausting to be in it for an extended time. It’s as if we were in a constant state of emergency. We can’t function properly that way, let alone lose the excess weight.

In this state it is also hard for us to fall asleep, have a restful night and recharge to be in the best form the following day.

And when you feel tired and not properly rested the chances are you will be relying on caffeine and extra sugar to  keep you going throughout the next day and the next day and the next day..…after a while we find ourselves in a vicious cycle of blue screens, anxiety, poor sleep, caffeine/sugar  and as a result, at its least weight gain, but also serious mental and physical health struggles.

That is why I have implemented a few small changes in my routines. You can try them out.

1. Try not to reach for your phone the minute you wake up but instead bring more awareness to your usual morning activities: teeth brushing, showering, tea making.

This half an hour in the morning just for you before you let new information in, really makes a difference.

(We can talk another time about more ideas for establishing a full morning routine)

2. The same goes for the evening. Trying to get off your electronics at least an hour before bed time will help you calm down and activate the cooling side of your nervous system, helping you fall asleep and stay asleep. 

(You can also join me live for my ‘Mondays with Inner Stillness’ practices at 9 pm CET on IG  @boost_by_kasiagendis to help you bring stress levels down)

3. And one day in the week, when you do not have to be around your phone or computer (for me Sunday usually works best, when I take a day off) keep your phone in a different room for most of the time and try not to open up your computer at all. 

It is so freeing, relaxing, calming, and recharging!!

We do need a break every so often for our system to function properly.

And even better just get outside without your phone :)))

Fermented Vegetables

I am sure you have heard the recent trend of fermenting foods. It has become an entirely new business. We can get these goods in almost all the stores nowadays.

Where I come from, our tradition is to eat fermented cabbage, known as sauerkraut, and fermented cucumbers, known as pickles. My mum used to make amazing sauerkraut salad with freshly grated apple and olive oil. Delicious! 

However, fermenting has existed in most of the cultures for generations as it is one of the oldest methods of preserving food.

People thought of it in the times when there was no fridges and they used fermentation to let their foods last longer.

This process not only prolongs the use by date and enhances the taste of the food, but also has a lot of health benefits for our body.

By consuming produce containing live cultures, we absorb bacteria that helps us digest food. The same bacteria, while going through our system, produces a lot of protecting compounds, enriching our inner ecosystem, guarding us from the harmful pathogens and improving our digestion.  It can help with conditions like constipation, diarrhea, reflux, intestinal inflammation, IBS and even vaginal infections.

Live cultures are also awesome to help build back our gut flora that gets destroyed by antibiotics or even by consumption of highly processed foods.

There is a direct link between the health of our digestive system, it’s functioning, and overall immunity of our body.  By strengthening our gut we totally enhance our immunity. We get much stronger and are ready to fight different viruses and bacterias. 

This is also a great way to have nutritious foods, fruits and veggies, on hand during the cold season when not much fresh produce is available.

Especially during that time of the year, remember to keep your body strong and immune to fight flus and other viruses.

Fermented vegetables like sauerkraut, pickles, kimchi and others are a great way of getting vitamins and nutrients into our body and at the same time improving the functioning of our guts.

But fermented foods are not only veggies.

We can enrich our diet also with fermented grains, sourdough bread, yoghurts (made out of dairy but also for example coconut), tempe (fermented tofu), fermented drinks like kombucha and much much more.

Almost every culture has their staple fermented food.

I encourage you to experiment with a wide range of it.

Here is a super easy recipe for fermented Jerusalem artichoke. also known as topinambur, but you can use this method to ferment almost any vegetable: carrots, beets, onions, pumpkin, cucumbers, cauliflower, etc


around 1/2 kg of Jerusalem artichokes, washed well and sliced 

(try to use eco products)

4 pieces of turmeric, chopped roughly

1 l of lukewarm water

3 tbsp of coarse sea salt 

1l clean jar

  1. Pack Jerusalem artichokes and turmeric, firmly, into the jar
  2. Prepare brine by dissolving 3 tbsp of salt in 1l of lwater (if using fine salt use less) 
  3. Pour brine over the vegetables. Let the water cover the veggies completely.
  4. Leave 2 cm between the top level of the brine and the top of the jar. You can use a weight to push the veggies down, if necessary (for example you can use baking weights or a smaller jar, filled with water)
  5. Close the lid and stand on your counter for 3-7 days, burp everyday (open to let the air out and close again)
  6. From day 3 onwards try the veggies daily and if you decide it is fermented enough to your taste transfer the jar to the fridge, it will slow down the fermentation
  7. Enjoy on salads, in bowls, on sandwiches etc

The Power of Gratitude

 As I was setting my intentions for the New Year, 2020, I started with a reflexion on 2019. What was supporting me last year??

It was a very beautiful but also challenging year for me, filled with difficult moments and a lot of adjustments had to be made. I realised that what really kept me going, helped me see just the blessings, and made me go only forward was GRATITUDE.

I know a lot has been said lately on that and we hear it everywhere. I also have been practicing it for a long time now, but last year was special. I literally lived by it everyday. When I didn’t know what to do in certain situations that seemed hard to resolve, I used gratitude over and over again. There is so much to be grateful for. We ALL have so much to be grateful for. Starting with simple things like running water or clean water to drink, food on our plate, clothes to wear, washing machine to wash it, roof over our head, people around us: friends, partners, children, then of course health, love, peace, kindness, nature around us…..the list is endless.

This brings me back to the times when I lived in Lagos, Nigeria. I have really learned a lot there in respect to gratitude from local people. I have seen so many situations where people had next to nothing and lived in poverty however, they were still grateful for being alive, for food, and for their health. They danced, sang and made jokes on a daily basis. This was so inspiring to watch. In my culture I was not used to it. In Africa I have seen people living without running water, without electricity, without enough food to last them till the end of the month, yet they still were cheerful, grateful, kind and helpful. And somehow they would always make it work. What kept them going was gratitude paired with profound trust in higher power. (I will write on the latter in a separate blog).

And that is how it works.

By just acknowledging a couple of positive things that stood out for us on a particular day, we put ourselves into a spiral of positive energy that we can ride on wherever we want. 

Acknowledging and appreciating what we have, being thankful for it, makes other things just flow into our life. Suddenly everything starts falling into place.

If you still have doubts try it yourself.


Everyday (best first thing in the morning or last thing at night) tell yourself 3-5 things you were grateful for on that particular day or the previous day.  You can also write it down in a ‘Gratitude Journal’.

Do it for at least 1 month and see how you feel. At the same time try to restrain yourself from complaining too much. Anytime you feel like it, just start reminding yourself your blessings over and over again.

Try it out, it works like magic!