February 2015

5 ways to enjoy the last cold days

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Every season has its pros and cons and so it’s in the winter time. Read my suggestions below to make the current season the best and make it count what you do to feel awesome, to be the best version of yourself.
I for myself just read more during the cold days, I am currently reading John C. Maxwell – 15 Invaluable Laws of Growth. Also I developed a morning routine where besides exercising and meditating I read everyday. I make it 5-10 minutes per day during the week and at least 20 minutes at the weekends. I cant wait to start the next book laying on my shelf already.

Make sure to remind yourself every now and then to live in the current moment, to enjoy and embrace this moment. It’s the only thing that matters.

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Enjoy todays reading, embrace the last cold days!


Yes there is such thing as seasonal produce in the winter. Make a conscious effort to fill your plate with fresh whole and local foods like fruit, vegetables and lean protein of the season. There must be a farmers market somewhere. Also never forget the obvious: an apple a day keeps the doctor away, and it’s no wonder. This common fruit has one of the richest arrays of phytonutrients and antioxidants of any fruit; high in fiber and vitamin C, its benefits extend far beyond detoxification.


Maximize the light available, open curtains, remove screens, clean windows to let in more light. Rearrange furniture and find a bright location in your home where you can sit or lie down to soak in the sun’s energy. Enjoy sunrises and sunsets, witness and appreciate the warm, vivid colors of sunrise and sunset. At sunrise, create your intention for the day. Another possibility to get more light is to keep active and get outside. Walking outside, even for ten minutes, will invigorate the mind, body, heart and spirit. The cool air and exposure to natural light will boost your mood, energy level and physical well-being. 


Consider everything there is to appreciate this time of year. Cuddle up under a blanket nearby the heater of a fire place (if you got one, I dont :D), savor warm foods and drinks, have a tea or a hot chocolate, enjoy this part of the season with acceptance and the pleasant anticipation of the year ahead to come. Spring is just around the corner, be patient and enjoy your hot drink. Practice saying thank you each day when you wake up – living in a state of thankfulness makes you a much happier person. Practicing daily meditation will not only allow for deeper relaxation, but will give you more energy, awareness, focus and patience as you transition into a new season.


There are those moments when you feel like not leaving the house at all and that is ok. Do things like reading a book, either finally finishing one or get new stuff. This could be something creative to redecorate your home, could be fiction, a cook book or a so called self improvement book, either way brain food is good for your soul. Another possibility is some indoor exercising like yoga, pilates, cycling or a simple 15 – 20 minutes abb exercise.


I cant emphasize enough the importance of sleep. Make sure to get 7.5 – 8 hours of sleep. Getting enough rest is crucial, give your body what it deserves. Make an effort to get to bed almost around the same time every night. Your mood, your eating habits and well being will improve by following this simple routine.

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Sweet potatoes are rich in complex carbohydrates, dietary fiber, protein, vitamin A, potassium and are ranked very high in nutritional value.
With its sweet taste it is a great natural source to satisfy your sweet tooth. Root vegetables are energetically grounding and help you to get more balance in your life.

Filled & Baked Sweet Potatoes

• 1 big sweet potato per person

• 3-4 veggies of the season – I took carrots, tomatoes, swiss chard

• herbs like parsley, oregano or cilantro (fresh, frozen or dried)

• salt, pepper, turmeric

• oil (I usually take coconut oil)

• clean the sweet potatoes on the outside, keep the peel, cut them in half and spoon out some space for the filling, I usually keep less than half an inch on the sides, slightly brush them with coconut oil and have them in the preheated oven for about 15 minutes at 220°C / 430°F

• cut the veggies season with herbs and spices as you like it and then put the veggies on top of the sweet potatoes and have everything in the oven for 25 minutes, stab the border with a fork to see if it’s getting softer after 20 minutes

• cover with nutritional yeast or some cheese and have it in the oven for 3 more minutes

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you can add beans to the dish but notice – mostly they need to be soaked over night and to be cooked for another 60 minutes, just make sure you have enough time for what you wanna do.

I know unfortunately Avocados and Limes are not local food where I live, but I always make sure to buy organic. Almost anything else I include in my lifestyle is found at the local farmers market.
That recipe works really fast, you can only be faster if you fill the prunes with peanut butter.

Key Lime filled Prunes
– dried prunes
– 1 avocado
– 3 tablespoons lime juice
– 1 tablespoon lime zest
– 2 tablespoons coconut syrup
– 1⁄2 teaspoon vanilla extract
– pinch salt

• open the prunes slightly without cutting in halves
• blend all the other ingredients until smooth, now fill the prunes with the key lime filling
• present with a slice of lime (if you dont forget, like I did)

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Dried fruits are a great form of a healthy sweet treat to give your sweet tooth what it wants without regreting it afterwards. It is though a kind of heavy but healthy treat. Listen to your body when you eat the filled prunes, make a break after enjoying one or two, put them in a container and store in the fridge for a few days, take 2-3 to work every day.


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