Healthy&Happy Me

02/12/2020

Low-carb raspberry cheesecake swirl brownies
Ingredients
Brownie batter
110 g dark chocolate, chopped
170 g butter
240 ml rice malt syrup or honey
4 large eggs
240 ml (110 g) almond flour
2 tsp vanilla extract
¼ tsp salt
Cream cheese filling
280 g cream cheese, softened
80 ml rice malt syrup or honey
1 large egg
2 tsp vanilla extract
1 tsp raspberry extract (optional)
1 tbsp lemon juice
170 g fresh raspberries
Instructions
Preheat the oven to 175°C.
Line a 20 x 30 cm baking dish with parchment paper so that the sides come up over the dish and can be used to easily lift the baked brownies from the pan.
Use a microwave or a small saucepan to melt the chocolate and butter on low heat. When melted, add the sweetener and stir until the sweetener is dissolved.
In a large bowl, mix eggs, almond flour, vanilla extract and salt. When thoroughly mixed, add the melted chocolate mixture and stir to combine.
Pour the mixture into the prepared pan.
Use a hand mixer or a stand mixer to blend the cream cheese and powdered sweetener. When creamy and smooth, add the egg and mix well.
Stir in the vanilla extract, raspberry extract, and lemon juice.
Gently fold in the fresh raspberries.
Drop large spoonfuls of the cheesecake mixture over the brownie batter. Use a knife to swirl the cheesecake batter into the brownie batter by dragging the tip through the batter in horizontal and vertical lines.
Bake for 35 to 40 minutes until set. Do not overbake. Let cool completely before serving.

02/12/2020

Vegan vanilla protein shake
Healthy, protein-packed, and dairy-free, this delicious and filling creamy vanilla shake is great for a fast start to your day.
Ingredients
120 ml coconut milk
120 ml unsweetened almond milk
1 tbsp almond butter
28 g frozen cauliflower rice
4 tbsp pea unflavored protein powder
½ tsp ground cinnamon
1 tsp vanilla extract
Instructions
Place the ingredients into a blender and blend until smooth.
Pour into a tall glass and enjoy.

26/11/2020

12/11/2020

HEALTHY FALL RITUALS - part II.

Jal neti is an Ayurvedic technique for purifying the nostrils and nasal mucosa while ensuring mental awakening. This technique uses water to purify and clean the nasal path by pouring salt water through one nostril in and the other nostril out. We are bent over the sink and our head is turned 90 degrees. This old purification technique is particularly welcome in these times because it flushes potential pathogens out of the nasal cavities.
Warm food in every sense. Due to the falling temperatures outside, we need to bring some heat into the body, so let's eat warm, properly seasoned, and easily digestible meals. Add tubercle vegetables to soups, casseroles, and other dishes so we can feel full, warm, and grounded. Add spices that help keep our bodies warm (cayenne pepper, ginger, turmeric...) to the menu. Avoid dairy products, cereals, and sweets because they cause inflammation in our bodies and burden our immune system.

Massage yourself before your morning exercise and shower. Take a few minutes to massage your body with natural oils (sesame, almond...). Sesame oil is of particular importance in skin detoxification and has a warming effect. With the use of oils, we will keep our skin glowing and soft all year round. When we are oiled, a warm shower won't dry our skin. Apart from that, self-massage is also a part of bonding with your own body and it relaxes the muscles. With self-massage, we treat ourselves early in the morning, we connect and stimulate circulation which slows down during the colder days.



Jal neti is an Ayurvedic technique for purifying the nostrils and nasal mucosa while ensuring mental awakening. This technique uses water to purify and clean the nasal path by pouring saltwater through one nostril in and the other nostril out. We are bent over the sink and our head is turned 90 degrees. This old purification technique is particularly welcome in these times because it flushes potential pathogens out of the nasal cavities.



Inhaling warm steam clears the mucous membranes of the lungs and sinuses. In a large pot, we boil a little bit of water with some thyme and ginger. When the brew cools down, we place our head above the pot, cover ourselves with a towel, and breathe in the steam for at least a few minutes. The procedure should be pleasant, so we need to make sure that the brew is sufficiently cooled.



Moxing warms up the body, removes unnecessary mucus, and thereby strengthens the body. It is recommended to heat the belly button area, third eye/ear cavity area, or chest/back between the shoulder blades. We can practice moxing every day.



Pranayama, the Yogi principle of breathing control, releases the rigidity of irregular breathing. Pranayama has several breathing techniques that can be used during meditation or yoga. Rigid, shallow breathing in the upper lung indicates that our body is under stress. That's why pranayama or other breathing techniques calm us down and strengthen our immune system. For any other physical activity, we must warm up. After the practice, and if we have the opportunity, we warm up in an infrared sauna.



Quality sleep and routine are crucial for a good immune system. We must be asleep from 9 pm to 11 pm at the latest. It's the only way to successfully detox and regenerate during the night. The addition of Ashwagandha can become part of our routine in the fall, as it strengthens the immune system and helps you sleep well. The proper routine doesn't limit our spontaneity, it only empowers us with a sense of security. A part of this routine can be a brief daily record (journal) or just meditation, self-massage, neti, moxa, etc.
Jal neti is an Ayurvedic technique for purifying the nostrils and nasal mucosa while ensuring mental awakening. This technique uses water to purify and clean the nasal path by pouring salt water through one nostril in and the other nostril out. We are bent over the sink and our head is turned 90 degrees. This old purification technique is particularly welcome in these times because it flushes potential pathogens out of the nasal cavities.


Fall is the time to let go of everything that served its purpose. Just like a tree sheds its leaves in order to replace them with new ones. These may be old beliefs or just old clothes that we no longer need. Now is a good time to organize your home, schedule, or menu. Energy turned outward in spring and summer is now turning inward, back to itself, its roots, and mindfulness.

(credit to login5afrodite )

10/11/2020

HEALTHY FALL RITUALS

In parallel with nature, the needs of our body and mind are also changing with the seasons. The holiday feeling of summer is behind us, so we need to prepare ourselves physically and mentally for the colder part of the year. Like chasing nature's rhythm and trying to mimic its motions.

Fall, and winter, bring cold and gloomy days when we spend less time outside. If we don't take care of ourselves, we can feel lazy and energetically blocked. On the contrary, our body needs heat, prudence, and a little more routine. Fall is marked by metal (element) and lungs (organ). Weak lungs are connected to the feeling of sadness, so give yourself a little bit more warmth. The pace of life rises after summer with the end of holidays and the beginning of a new school year and therefore we must strengthen our bodies even more.

In traditional Chinese medicine and Ayurveda, certain rituals particularly belong to fall because we need to strengthen the immune system during this period. ( to be continued )

10/11/2020

Dance before the music is over .

Live before your life is over.

28/10/2020

SHEPHERD'S PIE MY WAY

Preparation time: 40+ min

Difficulty: easy

Serves: 3

Ingredients:

lentil ragu

1 small cauliflower

1 small broccoli

2 big handfuls of Swiss chard

pinch of nutmeg

carrot puree

Add lentil ragout with a thicker consistency to a ceramic pan. Cut cauliflower and broccoli into florets and quickly blanch them*. Blanch Swiss chard as well. Neatly place the vegetables on ragout. Sprinkle nutmeg on top of the chard and spread the carrot puree (you may also make pumpkin puree) on top. Preheat the oven to 200°C. Bake until the puree is slightly done.

*Save the water in which you blanched the vegetables. You can use it later as stock.

Use your imagination and tailor the recipe to your taste. Enjoy creativity and Bon Appetit.

26/10/2020

I simply love this guy🤓💓! What are your thoughts on this?👇

29/09/2020

All oils promote weight gain. Oil is not a whole food—it is a fattening, low-nutrient, processed food, consisting of 100% fat. One tablespoon of olive oil has 120 calories. One-quarter cup has 500 calories. Healthy salads are definitely a way of life for people who want to lose weight or improve health, but many of the benefits of a salad are lost when the calorie count is increased ten-fold with oil.
When fats are ingested in the form of extracted oils, they are rapidly and efficiently absorbed by the body and immediately converted into body fat. If these fats were instead ingested from whole foods, such as seeds, nuts and avocado, their absorption would be much slower, over hours, not minutes and these fats would be mostly burned for our energy needs and not stored.
Oil-free salad dressings taste great without the extra fat and calories from oil.
Try it!
CREAMY BALSAMIC DRESSING
1/2 cup raw cashews
1 cup h**p seeds
1/2 teaspoon Dijon mustard
1/4 cup balsamic vinegar
1/4 cup water
Blend until smooth. Add additional water as needed to adjust consistency, and refrigerate in an airtight container.
When fats are ingested in the form of extracted oils, they are rapidly and efficiently absorbed by the body and immediately converted into body fat. If these facts were instead ingested from whole foods, such as seeds, nuts, and avocado, their absorption would be much slower, over hours, not minutes, and these fats would be mostly burned for our energy needs and not stored.. is increased ten-fold with oil.