Monthly Archives: March 2014

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Why You Should Lower Your Dairy Consumption!

Hi genies

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Dairy products have become such an inevitable part of the Western diet that for a lot of people it is hard to imagine a life without them. As a child you are taught that they promote strong bones and that they are essential to a healthy lifestyle. So why has dairy all of a sudden been given such a bad rep? Well, let me break it down for you:

-For decades we have been told that cow’s milk is one of the best sources of calcium and
therefore increase your bone density and makes you less prone to fractures and osteoporosis.
Although it is vital for us to consume a certain amount of calcium to maintain strong and
healthy bones, the “overdose” of calcium loses its benefits after your consumption has
passed a certain threshold (around 600 milligrams). And surprisingly enough, the countries
that have the least issues with osteoporosis are countries in Asia and Africa with the lowest
dairy intake worldwide.

-Dairy products have also been linked to a heightened possibility of prostate and breast
cancer as it increases the body’s levels of an insulin-like growth factor-1 (IGF-1) which is
a known cancer promoter. (However, what hasn’t been “proven” to cause cancer?…)

-A lot of times, dairy consumption causes digestive problems and aggravates irritable-bowl-
syndrome. This is due to the fact that most people, i.e. about 3/4 of the population, are
actually lactose intolerant. When we are newborns, we produce an enzyme called lactase that
helps us break down and digest the milk sugar lactose. However, this ability is lost as we
age and therefore most adults experience discomfort, bloating, irritability or worse side effects when
taking in dairy products that contain lactose. So in reality, the acquirement of being able
to stomach lactose as a grown up is abnormal to human beings and the thought of drinking
actual breast milk from a woman is a little revolting, right? So why is there a difference
when it comes to cows milk? This brings me to the next issue:

-Cows only produce milk when they’re lactating, which means they only produce milk when they
have given birth to a calf that they have to feed and raise. In order for cows to lactate
constantly and even without being a mother, they are given growth factors and hormones. A
certain amount of these injected hormones are still found in our store-bought milk and can
mess with your own hormone system. In addition to these hormones, farmers also use certain
pesticides and antibiotics to make sure the cows don’t develop any diseases which would spoil
the milk and thereby lower the profit gained from selling “good” milk.

-Dairy products such as cheese, ice cream, butter and yogurt contain a lot of cholesterol and
saturated fat which have been found to increase the risk of cardiovascular diseases. In
addition to that, the more saturated fat your diet consists of, the harder it will be to
maintain or lose weight as this type of produce is high in calories.

As dairy products take up such a big chunk of our diet, it can be quite a challenge to find good substitutes. All the same, more and more have emerged on the market and they’re getting easier to get a hold of. Many substitutes you can even make yourself, such as a variety of nut milks with the most popular one being almond milk, but in theory you can use whatever nut you prefer. Another alternative that a lot of supermarkets carry nowadays is soy milk and coconut milk which can also be used to make yogurt and ice cream. Cheese is a little harder to substitute, but vegan recipes often call for nutritional yeast as it is said to have a similar tangy taste. Furthermore, you can find quite a few cheeses that are low in lactose (yet still high in cholesterol and saturated fat) and even some that are made completely without animal milk.
Other nutrients (potassium, protein, fat) that our bodies need to function properly and are found in milk, can easily be substituted by grains, fruits, seeds, nuts, vegetables and legumes.

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If you still can’t imagine to live without your cheese or favourite ice cream, then you can already improve your health by decreasing the amount of dairy products you eat and see them more as an indulgent treat once in a while rather than something you eat daily.

What do you think about this? Could you live without dairy products?

xx love

MAC Viva Glam Rihanna

Hi genies
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They did it again! Rihanna and MAC have teamed up once more and come out with a Viva Glam Rihanna Lipstick and Lipglass. Wanna read what MAC has to say about these two new products? Well, here you go:

Rihanna launches our new M∙A∙C VIVA GLAM with two strikingly bold shades of red frosted Lipstick and Lipglass, perfectly capturing her fearless, confident style. Every cent of the selling price of VIVA GLAM Rihanna goes toward helping women, men and children living with and affected by HIV/AIDS. Limited-edition, soft-touch red packaging features RiRi’s signature.

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xx love

42° Raw

Hi genies
Not too long ago I went to a little restaurant called 42°Raw that is situated in a mall in Copenhagen. Their food is all based on a raw vegan diet and you can choose between various dishes like sandwiches, salads, lasagna, risotto, pizza, etc. In addition to those meals, they serve you with a big selection of juices and smoothies and they even offer raw vegan desserts and hot drinks!

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I’ve been quite tempted to try out raw food for a while as it has been all the rage the past few years. And boy do I understand why! Everything I tried was absolutely delicious! Not that I wasn’t expecting it to taste good…I just didn’t expect it to taste this amazing!

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The first time I was there, I had an avocado sandwich topped with pesto, hummus and cucumber. And ooooh it was sooo good. In fact I liked it so much I even recreated it at home a couple of times (Click HERE to see the post with my home-made version) Furthermore, I have tried the risotto, the broccoli salad and the chili mayo sandwich and I haven’t encountered a dish I didn’t enjoy so far. In addition to the food, I have sipped my way through numerous juices and they didn’t disappoint either. My favourite ones are the ones that contain apple, mint and another fruit such as passion fruit or pineapple…YUMM! (i.e. Boston and London)

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Due to the fact that these raw vegan meals are very nutrient-packed and healthy, I have found that you feel very filled and satisfied yet never bloated or uncomfortable. 42°Raw also sell their own recipe book which we had to take right home with us so that we can recreate all of that nutritious deliciousness at home 😉

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xx love

How To Sprint…

Hi genies
If you’re a runner you have probably heard about the benefits of sprint training. Not only does it help diminish your mileage but you also become stronger and leaner over time as you are increasing the rate of your metabolism and density of your muscles. So if you’re stuck in a rut and you aren’t seeing any progress with your current workout routine, then maybe it’s time for you to pick up the speed and spurt ahead!

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To give you an idea of how you can start including sprinting into your fitness regime, here are a few methods that you could use:

The Street Light Sprint
Simply sprint from one street light to the other and then walk to the next one. Continue this
cycle until you feel like you can’t sprint at maximum speed anymore.This is a great method if
you don’t have a running watch.

The Hill Intervals
Find a steep hill that is approximately 100m long. On the way up, run as fast as you possibly
can and then walk down slowly. It is important to take a break and walk down the
hill in order to obtain the full benefits of interval training as you need to give your body
time to “calm down” again.

The 20-60 Sprint
This one is pretty straight forward. You have to sprint for a total of 20s at a time
and then walk for 60s.

The 30-20-10 Sprint
Run normally for 30s, then increase your speed for 20s and finish it off with 10s of high
intensity sprinting. Repeat this cycle for about 5min before taking a 2min break in between
sequences.

The 6×30 Sprint
For this method you have to sprint with full speed for 30s and then give yourself a 3min
break so that you can give it your all when sprinting. Do this a total of 6 times.

I hope within these 5 different forms of sprint training you find one that suits you! If you aren’t a runner then you can still do sprint training for example by spinning, swimming or on the crosstrainer. Just make sure you give it all you’ve got during the sprint interval and then give your body some time to recuperate before the next spurt! (Click HERE if you want to read more about the benefits of sprinting and speed training)

xx love

MAC Patentpolish Lip Pencil

Hi genies

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A new lip product has hit the market just in time for spring and summer. Providing a glossy finish like that from a lip gloss with expert precision just as if applied with a lip liner – The Patentpolish Lip Pencil is said to combine the best of both worlds. Let’s see what MAC has to say about it:

The colour and shine of a gloss, the precision of a lip pencil – now in one colour stick. M•A•C Patentpolish Lip Pencil instantly achieves a luscious shine with a single swipe. Effortless twist-up keeps application clean and simple, with no need to sharpen. Enjoy colour in a range of 12 new shades – from bright corals to soft, rosy pinks and natural nudes – that stay bright and true on all skin tones.

Sounds good to me!

Here are the lovely shades that the Patentpolish Lip Pencil comes in:

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xx love

To Detox Or Not To Detox…?

Hi genies
Only a couple of weeks ago I decided to try out detoxifying and cleansing my body. So I embarked on a 3-day juice cleanse. However, during those days I did quite a bit of research concerning juice cleansing and I have found that the opinions on said topic really differ and even contradict each other.

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On the one hand, a juice cleanse promises you to detoxify and rid your system of any toxins. But on the other hand, it is claimed that your body doesn’t need any help detoxifying as your liver and kidneys already do a good job of that. I also found out that if you’re on a juice fast for too long or do it too often, it does more bad than good regarding your long-term health. As you are leaving out the fibers when juicing, a lot of beneficial nutrients are left out and compared to eating the whole fruit or vegetable, a juice will never be quite as filling due to the lack of fibers. Although a juice cleanse is a “good” way of losing weight, you’re very likely to gain all the weight back almost immediately after you have finished your fast. This is because most of the weight you lose is just water weight and not actual fat. Having said this, I still feel like it can be a great kickstart to your weight loss or healthy-eating journey, as you will get inspired to include more fruits and vegetables into your diet.
All in all, I have to add that you feel really energised after having completed a short juice fast and motivated to eat healthier foods. As long as you don’t do this kind of detox for more than a few days, I think you will benefit from it. Instead of letting it be a crash diet, let it be the start of an overall healthier diet and a way of getting vital vitamins into your body.
Ultimately it is just the same with every diet – as long as it isn’t part of a lifestyle change, you will yoyo right back to your starting weight and probably even put on a few extra pounds. So instead of slowing your metabolism down, speed it up by increasing the amount of exercise you do and fuel your body with nutritious food!

If you are interested to read more about the juice cleanses, you can read THIS interesting article by The Huffington Post.

What do you think about juice cleanses?

xx love

Call Your Mother!

Hi genies

Sephora by OPI - Call Your Mother

Sephora by OPI – Call Your Mother

If you’re looking for a nice mauve-y colour then this nail polish might be a winner! I love this kind of shade for when I want something a little more colourful than a nude but still want it to look somewhat subtle…

xx love

Bubble-Bites…

Hi genies

Breakfast

Breakfast

This morning I really felt like having egg for breakfast so I made an omelette filled with some cheese, folded it in half and ate it with a crisp bread. In addition to that, I made my hazelnut milk, dates,cocoa powder and honey smoothie again! But this time I added some grapes too which gave it some extra sweetness. Just make sure you don’t add too many, otherwise I find it tastes a little…weird 😉

Lunch

Lunch

My lunch consisted of some nachos – but not the regular kind! The “chips” were made from quinoa, brown rice and flax seeds. Of course I had to have some molten cheddar, guacamole and salsa with that!

Dinner

Dinner

For dinner I had a couple of slices of broccoli-salmon quiche and a side of salad topped with red bell peppers and feta cheese.

xx love

Just Follow the Alphabet!

Hi genies

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There is a solution to every problem! Just keep calm and don’t give up <3

xx love

Run Today Run Tomorrow…

Hi genies
Today I suddenly felt the urge to go for a run. The sun was slowly starting to set and the world was bathed in a beautiful golden light so I put on my running gear, called my dog and headed out the door. The funny thing is I went running yesterday as well which means that I normally would have rested today but no – I actually wanted to go running! And you know what? It felt amazing, I was even faster than yesterday and I enjoyed the whole run from start to finish which I don’t do often – trust me! 😉

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xx love