Raw Aubergine Lasagne with Fresh Tomato Sauce and Creamy Béchamel

One of the things that continuously surprises people, is how good healthy food tastes!

I hear it again and again – wow, this is so good!

I mean, healthy food really tastes so good that I actually prefer it to more traditional recipes! In fact, so good, I often choose it over anything else.

And by healthy food, I’m not referring to low-fat, low sugar, low taste, low life….. no life……Dietary restrictions are not for me –  I believe that it’s really more about balance!.

There are easy ways to get going: For example, try shifting the balance on your plate to mostly plants, or eating plant-based one meal a week or even an all day plants diet. Even just exchanging some meals every now and then with plant-based foods. Plant-based food nourishes the body, feeds it what is really needed, rather than just filling it up. This will make a huge difference to your body balance and add tremendous benefits to your health and overall well-being.

By eating plant-based you:

  • keep yourself nourished
  • keep your cholesterol levels down
  • lose weight and maintain your ideal weight
  • feel content
  • stop unhealthy cravings

Raw Aubergine lasagne with fresh tomato sauce and creamy béchamel 

Eggplant Lasagne

Eggplant Lasagne

The “lasagne” sheets/pasta is aubergine in this case, but it could as well be thin slices of zucchini,  sliced the long way, left to marinade for about 15min, with a drizzle of olive oil, a sprinkle of sea salt and a squeeze of lemon….

Aubergine

Aubergine

Tomatoes

Tomatoes

Fresh Tomato Sauce

200g fresh organic tomatoes

4 whole sundried tomatoes

Fresh Basil

Fresh Oregano

A little red chili pepper

Sea salt

A clove of garlic

A small piece of shallot onion, maybe 1/4 of a whole

Freshly squeezed lemon juice

Put everything in the blender and blend into a sauce. Put it in a bowl and set aside while you make the creamy béchamel…

Creamy Bechamel

Creamy Bechamel

 Creamy Bechamel

1 cup of raw Cashew nuts

1/2 cup of avocado oil

Freshly squeezed lemon juice

Freshly grated nutmeg

1/2 cup of water

Soak the cashews – I soak them overnight to make them really soft and easy to blend. Put the cashews, water, avocado oil, lemon juice, nutmeg and sea salt in the blender and blend into a creamy sauce.

Fresh Basil

Fresh Basil

Now layer the lasagne – it’s best to do this right before it’s served, minutes before eating.

Start with slices of marinated aubergine – then add micro greens, slices of avocado, some fresh tomato sauce, then another slice of aubergine, top generously with the creamy béchamel and a sprig of fresh basil.

Micro greens

Micro greens

Avocado

Avocado

Enjoy

Enjoy

This is the perfect lunch – or dinner served with a slice of freshly baked rosemary foccasccia – also perfect with a piece of fish, chicken or meat – and a glass of wine.

“You know, all that really matters is that the people you love are happy and healthy. Everything else is just sprinkles on the sundae” – Paul Walker

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Sugar is the new tobacco

I’m working on my book about how to lower cholesterol – naturally. Thus I’m trying to focus on anything and everything that can play a role in actively helping us to prevent high cholesterol, but also in effectively reducing it – if/when we are diagnosed with it. The main issues in the book are exercise and food, but also includes topics on emotional health, stress, and sleep, all of which affect cholesterol levels. Foods can harm us or nourish us. Food can help us to stay strong, happy, healthy, and naturally lower our cholesterol. But, there are certain foods that can create havoc on our health – especially if we have them in excess. Processed foods, which contain a lot of hidden additives, including sugar and salt, are the worst. 

One of these really bad additives is white sugar. This stuff is a real killer. The bad and sad truth is a lot of our food is designed by the industry to get us hooked. By adding too much sugar, too much salt, MSG etc., the industry literally “pushes” food types to us and we become addicted to these things (their intention being, of course, that we buy and consume more of the same!).

I remember that when I was first diagnosed with high cholesterol I would very conscientiously examine the food value stickers and to assure myself that there was little or no cholesterol. If it said zero, I thought I was safe! However, I didn’t consider sugar, and especially the white, refined kind, is not only a contributing factor to obesity, diabetes, but a big trouble maker, when it comes to heart disease and the unhealthy cholesterol and triglycerides in the blood.

According to WebMD & the American Medical Association, a study showed that people who consumed the highest levels of sugar had the lowest HDL (the good cholesterol) and the highest triglyceride levels. People who ate the least amount of sugar had the highest HDL (good cholesterol) and the lowest levels of triglyceride! As well, it showed that eating large amounts of sugar more than tripled the risk of heart disease.

As a consequence of these findings, a global campaign has been started: www.actiononsugar.org aimed at trying to reduce sugar intake by calling it the new tobacco …. this is to try, just like was done with fat, to lobby to reduce the amount of hidden sugar in processed foods.

I can only applaud that, but at the same time I think that it would be easier to simply move away from eating sugar and toward eating more clean food. By clean food, I mean food that has not been processed, food such as vegetable, fruits, grains, legumes, leafy greens, etc.

By eating clean, we feed and nourish the body with real food. And when the body gets what it needs, it stops craving the wrong kind of food like: cookies, cream cakes and smarties.

Clean food

Clean food

As my diet changed and I was eating more green food I experienced so many benefits, such as loosing weight and feeling energized. I found that things like cookies, cakes and candy; things that I had been raised to enjoy, all of a sudden tasted way too sweet and I no longer enjoyed eating them. It was the same with salty foods, like certain cheeses and even some kinds of olives, they simply tasted almost unbearably salty. So, as my tastes changed, I naturally stopped eating these thing or eating less of them.

More green

More green

Today we can get bacon with less salt, soups and stocks with less salt – and hopefully soon we will see food products with less sugar.

But – why wait? Do it yourself!

All of this is really great, but how about eating fewer processed foods all together! Then, instead, add more plant-based foods, you will reduce your sugar intake in a heart beat.

Good sugar / bad sugar?

But how about the sugar in fruit? I found an answer to that in an interesting article in The Globe and Mail: “Sugar is the new tobacco“, wherein Dr. Robert Lustig, an neuroendocrinologist and obesity expert explained how the body processes sugar calories in a way that is much more damaging than, say, a protein calorie. However, the sugar calories contained in fruits, with its vitamins, minerals, fibre and micronutrients intact, is broken down more slowly and causes much less impact on blood sugar, as well as liver processes. He states:

Sugar in excess is a toxin, unrelated to it’s calories. The dose determines the poison. Like alcohol, a little sugar is fine, but a lot is not. And the food industry has put us way over our limit” – Dr Robert Lustig

Fresh fruits and veggies

Fresh fruits and veggies

To consume less refined sugar, try to:

  • Eat less processed foods
  • Prepare home cooked meals, make you own cakes and cookies – then you know exactly how much sugar goes in. As well, you can choose the healthier kinds of sugar.
  • Say good-bye! to white sugar.
  • Eat more plant-based foods.
  • Try to replace (most of your) cakes and cookies with delicious raw food options – like this or these.….
  • Drink greens smoothies like these.
  • Enjoy dates and figs, if you crave something sweet
Green Smoothies

Green Smoothies

It’s possible to do so much yourself and remember, even little changes can make a big difference! 

Do you want to know how I lowered my hereditary cholesterol naturally? – Read here.

Crispy Yam with Spicy Harissa

When I was first diagnosed with high cholesterol I believed that there was nothing in this world I could do to change that. I believed that I had to be on medication for the rest of my life because I had the generic kind.  A dad and a brother on cholesterol lowering medication, a granddad who suffered a heart attack and an uncle who died. I knew this was no laughing matter, soI faithfully took my statins and didn’t ask questions.

No questions

No Questions

This year I celebrate 4 years of normal cholesterol and no medication.

I did it with lifestyle changes!

Changed my diet and started exercising. You can read exactly how I did it here and a great story about the power of lifestyle changes here

A healthy lifestyle is the worlds best medicine

Lifestyle changes the best medicine

Lifestyle changes the best medicine

An example of what I eat for lunch instead of a sandwich filled with meat and cheese.

Crispy Yams and Spicy Harissa 

Lunch

Lunch

Crispy Yams and Spicy Harissa

3 red pepper 

1 teaspoon cumin

1 teaspoon ground coriander

1/2 teaspoon salt

1/4 cup olive oil

juice from one lemon

1 clove of garlic

1/2 -1 red chilli

Bake the peppers till they are tender and the skin almost black. Allow them to cool, tear off the skin and put the flesh in the blender. Add the rest of the ingredients and blend into a smooth and delicious sauce.

2 big yams

Olive oil

sea salt pepper

3 red pepper1 teaspoon cumin

1 teaspoon ground coriander

1/2 teaspoon salt

1/4 cup olive oil

juice from one lemon

1 clove of garlic

1/2 -1 red chilli

Slice the yams and put them on a baking tray – drizzle with olive oil, sea salt and pepper. Bake till golden brown, crispy  and tender.

Serve the crispy yams on a salad with the spicy Harrisa and a  fresh squeeze of lemon.

This dish can easily be made as dinner served with whatever takes your fancy – and it can be the perfect leftover lunch to bring to work.

Harrisa Sauce

Harissa Sauce

Wishing you a wonderful weekend wherever you are!

Can you lower your hereditary cholesterol? Naturally?

Yes, absolutely you can!

IMG_3498

I never thought it would be, because my doctor told me –

“young lady, you have the hereditary kind of high cholesterol and that means no matter what you do, you will never be able to lower it naturally. The only way for you is medication.” 

So, for the past 10-12 years, I have been on statins – every single day I popped a pill, to help me to keep a low count on my cholesterol.

However, other health problems inspired me into changing my lifestyle.

And today, I can celebrate 3 years with normal cholesterol levels and no medication!

So does that mean you need to be on a really restricted diet? No desserts, no streaks on the BBQ, no butter, no cheese, no life…….no fun ?

Nope – I eat everything and I have lots of fun!

Even cream cake

Even cream cake

So how do I do it?

It’s really simple and if I can do it, so can you!

(Please don’t go off your medication without talking to your doctor!)

This is how I do it:

IMG_2744

  • I shifted the balance on my plate. So 80% of what I eat is plant-based. This means 80% of what I eat is vegan, plant-based, green leaves, lettuce, salads, spinach, kale, nuts, seeds, lentils, grains, roots, all kinds of veggies, and lots of fruit.
  • I eat plenty of food that contains natural cholesterol lowering agents, like nuts especially walnuts and almonds, oatmeal, berries, avocado, fish, tomatoes, etc.

IMG_1496

  • 20% is whatever I like to eat – it can be anything.
  • Every day I exercise, except for one day of rest!  45 min. to an hour! Yes I know, you don’t have time! I didn’t either, but you can find time! Exercise is brutally important when it comes to lowering cholesterol naturally. I get up earlier in the morning. I wake up and have millions of excuses for not going, but I tell myself that I only have to tie my shoelaces, get out and run to the end of the curb. If I still don’t like it, I can go back home……. but it has never happened, once I am out there, once I have taken the first breath of that beautiful morning air, the last thing I want is to go back home.
  • Meditation – When we are stressed and tired we are more likely to make unhealthy choices, eat fatty foods, drink too much etc. Also research shows that the release of stress hormones can damage the blood vessels, so plague sticks more easily. I find mindfulness meditation is a great way to unwind.

IMG_3532

A great article about food writer Mark Bittman and his concept VB6 – Vegan before 6 

Stay tuned for the VVP – The Virtual Vegan Potluck, taking place this Saturday! 160 + bloggers will bring their delicious food to the virtual party 🙂

13 steps to a healthier ’13

It amazes me how much is possible when we take our own health into our own hands – so much can happen! It could happen that we might very well risk feeling better, energized, loose weight, lower our cholesterol, boost our immune system – and all naturally!

A little actually goes a long way – and can make a huge difference.

Health is everything – without it we have nothing.

nature therapy

 

13 steps to a healthier ’13

  • Drink green juice/green smoothies – every day. It is not a coincidence that I put green smoothies and green juice on top of the list. Drinking them every day, will energize you and naturally make you feel like eating more healthy foods, moving and grooving. You will feel great. If you are not already a green smoothie drinker check this >>>out.
  • Try to exchange some of your meals with plant-based meals. But keep to: whatever feels right – exchange, bacon and eggs with a delicious raw food oatmeal and a great smoothie. Or exchange the sandwich with a delightful salad lunch. One meal at a time will make a difference!
  • Exercise – there is no way around it, exercise is a must. We know the mind will try to convince us, that today is not a good day, tomorrow is better or even next month is much, much better. But don’t listen – just DO IT, get out there – I promise you one thing, you will not regret it.
    What ever it is – make it fun, make it enjoyable, make it a joy that you cannot live without. Check this>> out!
  • Drink water – Exchange some of your drinks with cool clear water. Water rejuvenates you and keeps you alive. This is what The Mayo Clinic>> recommends
  • Meditate – research shows again and again the multiple advantages of meditation. If you already meditate, you know what I am talking about. Meditation is so powerful and so good for our health, both emotionally and physically. Mindfulness meditation boost our health and overall well-being – it reduces stress and anxiety. It gives us a pause, a well needed break in a hectic world.
  • Journal – journaling is a fantastic way to release emotions, reflecting about life and understanding ourselves better. It is like writing yourself home. The journal can be trusted with anything, no one will ever need to see it, it is yours. Express yourself on the pages, no censoring.
  • Fresh air – spend time in nature. Japanese researchers have found what they call “Forest Therapy” – spending time in nature, to lower blood pressure and heart rate and it increases the amount of natural killer cells that helps us ward of infections and fight cancer. Read the article>> here
  • Play – did you know that play is an actual need? Play is crucial for our health and well-being. Dr Stuart Brown has proven how play shapes the brain, opens the imagination and invigorates the soul. Check this>> out.
  • Express yourself – Expressing ourselves, speaking our truth and taking ourselves seriously, is important for not just our emotional health but our overall health. If we don’t there is a part of us that gets stuck – and stops the flow.
  • Follow a dream – Life is short and if there is one thing that can really bring joy and add to our well-being, it is going after our dreams. Making them happen. Taking steps towards reaching a goal, a dream.
  • Get a massage – A massage is soothing, comforting and wonderful. It also has tremendous health benefits, such as stress relief, pain relief, helps with depression and anxiety, blood pressure control and it even boosts our immune system.
    Read more>> here.
  • Self-compassion – Before helping others put on your own oxygen mask! The more gentle, compassionate and loving we can be with ourselves the more compassionate we are to our children, our spouse, our friends and the world. Studies says self- compassion boosts not only our self-esteem but also our health. Prof. Kirsten Neff has researched the power of self-compassion for years, listen to an interview with
    her>> here
  • Friends and family – spend time with friends of both sexes. Nothing so rejuvenating as a night out with the girls or a guys night. A night with good friends around the dinner table is wonderful. Make time for friends and family. Often when you ask people what is most important to them, they say family and friends, but work and duties get first priority. Read more here in this>> Huffington Post article.

Moroccan Vegan Burger with Spicy Homemade Harissa

One of the ways I like to keep healthy by is making some of my meals with plant-based foods.

In general I try to be 80% plant-based as I feel my body thrives and feels content that way. So much so I could never go back to my old “regular” diet. I smile when I see my children eating more and more vegetables too.

Hey they do as you do, not as you say 🙂

This way of eating keeps my cholesterol levels down, naturally. I maintain my ideal weight. I have tons of energy all thorough the day. And the Meniere’s disease I once suffered from, has gone!

Yesterdays plant- based invention was this:

Morrocan Vegan Burger with Homemade Spicy Harissa

Moroccan Vegan Burger

Moroccan Vegan Burger

 

Moroccan Vegan Burger with Spicy Homemade Harissa

3 medium sized yams – cooked until tender

2 cups of cooked quinoa

500 grams dark mushrooms

3 shallots

Olive oil

2 cloves of garlic

3 spoons of flaxseed meal

Sea salt

Freshly ground pepper

Seasoned flour

Spice mix

small 1/2 teaspoon nutmeg

Small 1/2 teaspoon cardamom

Small 1/2 teaspoon Cinnamon

Small 1/2 teaspoon Allspice

1/2 teaspoon Cumin

Finely chop the shallots, rinse and chop the mushrooms – put the mushrooms into a hot frying pan with olive oil and fry until they are until golden brown. Add the chopped shallots and continue frying until they are tender. Add sea salt and freshly ground pepper.

In the blender put the de-skinned baked yams, the cooked quinoa, the cooked mushrooms, the spice mix, the freshly squeezed garlic, the sea salt and the freshly ground pepper-blend. Put the “burger” mixture into a bowl and add 3 tablespoons of flaxseed meal. The mixture is quite soft so it can be a little tricky to work with – you can put the mixture in the fridge for a couple of hours before you make them into patties so they can firm up a bit. Then turn them in seasoned flour like this:

Turn lightly in flour before frying

Turn lightly in flour before frying

Gently fry the patties in olive oil until they are golden brown on both sides.

Serve on a good bun with homemade harissa sauce, slices of red onions and a handful of Arugula or mixed lettuce – (see recipe for homemade rolls here )

Homemade Spicy Harissa

Spicy Harissa Sauce

Spicy Harissa Sauce

I love this sauce on anything – the perfect dip for any vegetable! But also good with fish, chicken, lamb, – well, as I said, anything 🙂

2-3 red peppers

1-3 cloves of garlic depending on how fierce you want it

1/4 cup of olive oil

Red chilli – I use 1/2 , how hot do you like it?

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon of sea salt

Juice of one lemon

Cut the peppers in halfs and bake them in the oven with the skin up until they are tender and the skin is beginning to get dark, actually almost almost black. Leave them to cool and then take off the skin.

Place all the ingredients in the blender and blend into a smooth sauce.

A healthy spicy bite

A healthy spicy bite

Celery steak topped with garlic fried mushrooms and served on a tarragon tomato sauce

I am always trying to create something delicious, something completely scrumptious, that will satisfy my hunger, as well as my very spoiled taste buds.

For those of you who don’t know me, I now have normal cholesterol levels and I no longer depend on medication!

I lowered my cholesterol by exchanging some of my meals with plant-based foods and exercising.

I don’t diet, I don’t restrict myself. I eat anything and everything I want to, but I make sure, that I exercise and that 80% of whatever I eat, is plant-based.

This is one of the plant-based meals we had this week.

Celery steak topped with garlic fried mushrooms and served on a tarragon tomato sauce

It was wildly delicious!

1 root celery

2 large baking potatoes

2 big shallot onion

1 big clove of garlic

Sea salt

pepper

olive oil

10-15 dark mushrooms

2 cloves of garlic

Peel the root celery and the potatoes, grate them and put them in a bowl. Finely chop the shallot and squeeze the garlic, add them to the bowl and mix well. Add sea salt and freshly ground pepper.

Now take a portion of the mixture and with both hands squeeze all the water out while making little celery/potato “cakes”. Turn the oven on – to 350F.  In a frying pan, put in some olive oil and heat up the pan and brown the celery steaks on both sides and put them on a baking tray and place them in the hot oven to finish them of, about 30-45 min .

While they bake – rinse the mushrooms and roughly chop them. Finely chop the shallot onion. Heat the pan again adding a bit more olive oil, fry the mushrooms and when they start to brown add the chopped shallot onion and the freshly squeezed garlic.

Sprinkle with sea salt and freshly ground pepper – set aside.

For the sauce

Use 3 big fresh tomatoes or a small can

1 shallot onion

1 garlic clove

a teaspoon of tarragon

Sea salt and pepper

Chop the tomatoes, chop the onion and squeeze the garlic. Add some olive oil to a saucepan, saute the onions and the garlic, add the tomatoes, add the tarragon and cook for 5 min while stirring. Put everything in the blender and blend into a smooth sauce, season with salt and pepper.

When the celery steaks are ready arrange it all on a plate and top with some fresh arugula.

Enjoy!

Raw for a day

Try to go raw for a day? To eat only plant-based foods that have not been heated! A whole day with freshly pressed juices, greens smoothies, veggies, fruits, nuts, leafy greens – what better way to boost your energy and nourish your body!

For those of you who know me, you know that I am a big fan of VB6, i.e., be Vegan Before 6 pm. Often the whole family go whole days as plant-based eaters and we feel huge changes in our bodies, both physically and emotionally. And our body are satisfied, so we keep coming back for more.

I think it is great to go one day a week completely raw and allow the body to feast and rejuvenate.

This means for one day:

  • No coffee
  • No processed sugar
  • No diary
  • No meat
  • No alcohol

It means lots of:

  • Filtered water
  • herbal tea
  • freshly squeezed juices
  • green smoothies
  • fruits
  • vegetables
  • leafy greens
  • nuts
  • seeds

Going raw for one or more days can be a really great way to boost your health.

Menu

For breakfast – Raw banana oatmeal with almonds and freshly squeezed orange and pineapple juice

Mid morning – A green smoothie with spinach

Lunch – Salad with apples, pomegranate, pine nuts and a pomegranate dressing

Afternoon – Chocolate milkshake made with almonds, dates, vanilla and coco

Dinner- Green and delicious spring rolls

Breakfast: Raw banana oatmeal with almonds and freshly squeezed orange and pineapple juice

Banana oatmeal:

1/2 cup raw oats

1/4 cup raw almonds

1/2 cup filtered water

1 banana

3 Medjool dates

Add it to the blender and blend it to a smooth porridge, serve with slices of banana and a teaspoon of agave syrup

For the juice I simply pressed organic oranges and 1/2 pineapple – served it on ice.

Mid morning:  A green smoothie and a handful of nuts

This smoothie is so good!

Good handful of fresh spinach

a pear

1/2 some pineapple

a grapefruit

an orange

some filtered water

crushed ice

Blend all of this, serve and enjoy

Lunch: Salad with apples, pomegranate, pine nuts and pomegranate dressing – avocado and a green smoothie

I love this very fresh salad – the pomegranate and the apples go so well together, and with the pine nuts and the  dressing it is just heavenly good.

I use a mix of organic lettuce – use any of your favorite

1/2 pomegranate

one apple

2 spoonful of pine nuts

For the dressing:

1/2 pomegranate

2 spoons of raw honey or agave

2 spoons of balsamic vinegar

1/4 cup of olive oil

1/2-1 clove of garlic

sea salt

Take out the seeds of the pomegranate and add to the blender along with balsamic vinegar, garlic and olive oil – blend into a dressing.

Arrange the washed and dried lettuce in a bowl, toss it with some of that delicious dressing, cut the apple in to bite sizes and add to the lettuce, sprinkle with pine nuts – enjoy!

Slice an avocado in half on the side and some of the green smoothie.

Afternoon: Chocolate milkshake made with almonds, dates, vanilla and coco

This is a treat – to make it extra smooth soak the almonds beforehand for at least 3-4 hours.

Add 1 cup of soaked raw almonds

2 -2 1/2 cups of filtered water( all depending on how you like it)

a bit of vanilla

5-6 Medjool dates

2 spoons of  raw coco powder

Crushed ice

Blend and enjoy – cool, chocolaty, creamy and sweet!

Dinner: Green and delicious spring rolls 

These rolls have become a favorite of ours – packed full of flavors.

see recipe here

Make running part of your life – for good

Jogging is such a perfect way to unwind, relax your mind, and recharge the body. It is impossible to go out for a run and return back, grumpy – it’s simply, not possible. Jogging is an excellent mood enhancer, it works every time! Professionally, it is often a part of the treatment for depression and stress.

Jogging is also a great way to solve problems and ignite your creative juices. Feeling empty or stuck with a problem? Get changed, put on the old running shoes and hit the road. Chances are that the problem will solve itself as you run – all of a sudden you can see things in a new perspective and find a solution.

Running/jogging is a great way to get some “you time” – away from it all.

I am sure most of us will agree that jogging is good for us, but many will also agree with me that it is really hard to actually establish the routine of running, several times a week, every week, every month, every year, year after year.

I see too many people out there looking as though they are not enjoying it at all – pressuring themselves way too hard, beyond healthy, looking stressed, in pain almost – running is just another thing on the to-do-list.

Considering running as a chore is stressful, no fun and you are much more likely to injure yourself ! I’m quite sure that running this way is not healthy either!

I have been a jogger, on an off, my whole life – but it is not until 2 years ago, that I have actually become a faithful runner and I couldn’t live without it!

While out running the other day, I was thinking “how did it happen?”.  For years, I had been an on-and-off runner, usually running  2-3 K max two or three times a week. I would be doing this for some months and then the “monkey mind” would finally convince me I didn’t need it any longer. Then I would stop for a couple of months, till I finally got a grip on my self and started all over again. I did not enjoy it, I forced myself and I actually hated it! I also got injured from running again and again, my knees would bother me, then one foot would become sore with plantar fasciitis, and I would stop, again!

This is how I did it

I was told about Jeff Galloway’s Run -Walk -Run program and that changed everything for me

Jeff Galloway is my hero – he taught me all I needed to know to motivate me to hit the road and keep running.

Galloway is an American Olympian and after many injuries he invented his “Run-Walk-Run” method that has inspired thousands to start running and keep at it. He is the author of many books – he even wrote a book called “Running until you’re 100”!  His message is clear – anyone can run!

By adding more walks in to your runs you:

  • Run injury free
  • your muscles recover faster after each run
  • you gently but surely improve your capability
  • you listen to your body
  • your runs are stress free
  • your runs are enjoyable
  • you feel the improvement week after week

I swear by Galloway’s program. It fits perfect with my philosophy that we have to listen to the body and do mindful running.

This is how I got started, inspired by Galloway:

  •  Run-walk-run, every other day – so for example Tuesday-Thursday-Saturday is your, run-walk-run days
  •  30 min every time
  • Then Mondays – Wednesdays – Fridays,  are walk days – 30 min.
  • Saturdays, a longer run – by doing this, you really improve! You will feel that your usual 30 min run-walk-run becomes a piece of cake – a run in the park 🙂
  • Sunday is rest day – important to have this!
  • Try to get out the same time, every day – to create a routine.
  • Find a running buddy – it is always easier if you know someone is waiting for you out there.
  • Make time – wake up an hour early, for example. Do you know how beautiful it is outside early in the morning? (see this)

In the beginning I was walking a lot more than I was running. To be totally honest with you I could not run 10 steps without being out of breath. As I kept to the program, each time I could run a little longer. It doesn’t matter, as long as we get out – that is the most important.

By following this program you will very quickly, feel improvement. Make sure you can always carry on a conversation without huffing and puffing. Take it easy – AND put in as many walk breaks as you need. Who cares?

I love Oscar Wilde’s philosophical quote:- Life is too important to be taken seriously! This is true when it comes to running too!

Get out, have fun and above all enjoy your run!!

Links to Jeff Galloway’s website and books;

Jeff Galloway

Running, getting started

Running until you’re 100

Resetting the body-clock

A whole week on plant-based foods! Plant-wild week check it out here

  • I feel  full of energy
  • I lost 2 1/2 kg
  • my skin feels healthy
  • my eyes are clear
  • I feel in balance/content
  • my runs are easier – I run for longer without feeling the need to stop
  • cravings for unhealthy foods ceased

2 years ago I would never have believed that food matters so much! I knew that I had to eat fruits and vegetables and that it was supposed to be good for me, but I had no idea it could change my life the way it has!

For those, who are new to this blog  – I was suffering desperately from Meniere’s disease, I had terribly high cholesterol and I had put on 17 kg! I felt dreadful and did not have the will-power to do anything about it, I felt stuck!

Food changed all of that! I added green smoothies to my diet and got more energy, started to crave more green food and craved less of all the things that were not good for me. I started to run and I started to exchange some of my meals for plant-based meals. Sometimes, I would do whole days on plant-based foods – eventually eating only plant-based food from Monday to Friday, every now and then. I changed the balance of what I ate, so that I had much more fruits and vegetables, nuts, and grains, than meat and dairy. Nourishing and feeding my body – rather than filling myself up. This past week I tried an only-plant-based week and it was great.

Eating more plant-based has been like resetting my clock. Now I don’t feel hungry all the time, I feel nourished and satisfied. I no longer feel the need to fill my plate 3 times, at every meal.

I used to live to eat and I still do, but not in the same way!

I am mostly plant-based and I enjoy adding delicious fish or meat to my meals, but not with every meal. I also enjoy creme brulee and fabulous cheeses, but not with every meal.

I believe that the high cholesterol, Meniere’s disease and the 17 kg over-weight, was my body’s way of “telling” me, there was an imbalance  – something needed to change.

Today my Meniere’s disease is gone, my cholesterol is normal without medication,  I have lost 19 kg, I feel better and fitter than ever before!

This week has been like giving my body a holiday, spoiling it with foods that supports it, feeds it, and nourishes every cell.

My family supported me all the way – not everyone was plant-based all week, but I am proud of them for what they did! Loving that they tried, exchanging the majority of their meals with plant-based foods and for being so open to try. Changes do not happen over night – it happens by taking one healthy step at a time.