Food Friday: Eat your Dark Leafy Greens ♥

Why? Because the Greens, Chlorophyll and Bitter Substances are beneficial for our well-being and health. I don't know how it is with you, but whenever I am sick, I don't feel any appetite of heavy meals but rather the need to eat something fresh, fruits and salads raw :) Raw because that's the most natural and best state for your greens to keep its minerals and nutrients. Today, I just wanted to show you some inspiration for your future salads ;-) And did you know you CAN eat Sunflowers and Dandelions? The blossoms, the buds and young leaves are the best part of it because they are full of vitamins, find these out in nature and sprinkle on top of your salad :) And don't forget to send some Thank Yous to Mother Nature when you go collecting Sunflowers!

Well, you don't actually need much for your own salad. The only thing you need is a tiny bit of time and preparation :)

Ingredients:

different types of vegetables, 
lettuce, leaves and fruits,

seeds, nuts, herbs,

maybe cheese? maybe spelt? 
Anything you like and have at hand :)

1. Have a dark, leafy green base like these Indian Lettuce (dt. Postelein) or Lamb's Lettuce (dt. Feldsalat) or Arugula (dt. Rucola) or even Spinach. I always prefer these instead of normal, iceberg lettuce because normal lettuce only contains water and not so much of the bitterness and its own taste, but of course it is better than nothing ;-)

2. Cut up some vegetables like Zucchini, Tomatoes, Cucumbers, and fruits, whatever you prefer and have at hand: Strawberries, Apple, Kiwi?

3. Cut up some herbs, put them on top with nuts (I love almonds in my salad!), seeds and maybe Chia Seeds? Add anything you like :) Be it cooked Spelt, feta cheese for a more hearty salad or more fruits for a summery and sweet one :)

4. A fast and easy dressing would be only two tea spoons of Olive Oil and Balsamic Vinegar, that's it for me :) If you like, you can season or use a different dressing ;-)

The very first picture of the salad was only out of Indian Lettuce, Seeds, Sunflower Blossoms & Buds, and Nettel, yes you can eat these, too :) Just cut them up in very small pieces! 

The more colorful salad is made out of Indian Lettuce, Zucchini, Red Pepper, Strawberries, Sunflower Seeds, Pumpkin Seeds, Almonds, Chia Seeds and a bit of Cilantro. I am also eating more and more plants, less and less animal products and I do feel much better now :) When the temperature is climbing up higher, I am also more up for salads and fresh ingredients. Oh and sorry for the overload of food pictures, I just LOVE taking them with my new camera and want to share them with you :) 

Mix and match your own salad and happy chewing ♥  

Healthy Wednesday: The Power of Yoga

By Helena Schätzle, Geo-Magazine, published June 2013.

'Words cannot describe the worth of Yoga, it has to be

experienced.' by B.K.S. Iyengar

 

The other weekend, my boyfriend's best friend, a physiotherapist, came up to me and gave me this 15-page long article about Yoga. He, himself received this from a patient and is totally new to it. It wasn't the typical article about where Yoga has started and what it actually is, but more about what Yoga can. Me, as an advocate of Yoga, immediately started to read it and did not stop until the last sentence was absorbed. The article is by the scientist Hania Luczak and was published in the GEO-magazine June, 2013. 

It is a report about Yoga's Health Benefits, but especially about recent scientific results. A GEO-team visited many researchers from Germany to the United States and even to India to learn more about its healing power. Here are the major findings:

1. Neck Pain, the Charité Berlin found out that patients had less
 pain after ten weeks of a 90-minute yoga lesson per week
 compared to patients who practiced back exerices by their own.

2. Back Pain, the University of Washington (Seattle),
almost 80% of Yoga practitioners were able to quit their
 painkillers by doing yoga once a week for half a year.

3. Stress Level, it definitely reduces your stress level so that you
 become more calm and mindful. Stress, we know it all, 
is the cause for burnout, depression, anxiety, addiction, obesity, 
chronic inflammations and more. 

4. Aerobics vs. Yoga, University of California, 
Yoga is not only as good as physical exercise,
 but might be even better. The researchers suggest: Cardio for
 endurance, but yoga for your mind and well-being.

5. Sleep, Harvard University in Boston, 
after only eight weeks of yoga, people sleep better :)

6. Stress Reduction & High Blood Pressure, Yale University,
 patients were able to reduce their medications by doing yoga.

7. Relaxation, University of Dresden, 
Yoga calms down your heart :)

8. Changes in the Central Nervous System, Boston University
 School of Medicine, the researchers found out that Yogis and
 people who regularly practice yoga produce more gamma-
aminobutyric acid, short GABA, which eases anxiety. 
They also compared this to sport activities.

9. Mental Health and Improvement in Cognitive Performance, 

University of California, L.A., only 12 

minutes of Yoga per day lead to a reduction of depression, 

a highler level of mental health and cognitive performance

 compared to a group which only listened to relaxation music 

in those 12 minutes. Additionally, they've found out that there's

 also a reduction of cell aging. Incredible, right?

10. Breast Cancer, Department of Psychology, 

University of Calif., people who suffered from breast cancer

 and had to deal with the Fatigue-Syndrome,

 (which occurs after a chemotherapy)

and did Yoga for three months, twice a week,

 felt an improvement in their physical and emotional condition.

I have to add that the researchers were mostly examining the Iyengar-Yoga which is based on these three pillars: Breath Control (Pranayama), Physical Exercise (Asana) and Meditation. Those three can be healing, but together they are invincible.

The key factor in those studies were that participants practiced a type of Yoga that includes the practice of breathing and mindfulness. Modern types like Bikram and Power Yoga will not lead to the mentioned benefits. With Yoga, Hania Luczak writes, one will slip into a Health-Provision-System. Often, you will subconsciously turn to a healthier lifestyle, have better relationships and a better working life.

Morning Meditation Post, Summer 2013.

After this well-written and well-explored article, I just had to start my Yoga practice again. I have thought about it a few months back because I was lacking routine, but this totally convinced me to get back deeper into it. Thank you Oliver for this article, I just needed a bit of motivation to go to the local Yoga Center and sign myself up :) The first 90-minute session this Monday was already worth the time and money :) 

Will you give the Power of Yoga a try? ;-)

Love and Namaste ♥

Mindful Monday: Shopping Challenge Month # 3

How am I doing with no shopping? :) Actually pretty well! The picture underneath was taken at the 2nd flea market I went to this year and there, I was able to sell some of my stuff. My closet shrank a bit, but it wasn't that good as the first one. There weren't as much people coming to the flea, but it was okay. I still had fun with my two friends next to me :) especially because they've never been to a flea market to sell their own stuff before. So, it was funny seeing them selling and trading with their clothes :) 

Oh, okay, I have to admit, I did buy something.. but it's from my friends and 1 € each. It is a grey scarf and a shirt/dress, so yeah I don't really count these items ;-) hope that you're okay with it! But I still need to figure out what I am going to do with the leftover stuff I brought back home.. maybe my 3rd flea session this year or should I sell some on the Internet? Do you have any recommendations? :)

What's more important is that I do not have the need to go shopping anymore. It's like: whenever I stroll on fashion blogs or shopping sites, these pictures trigger my need to buy, buy, buy, but if I stay away from those, I don't even care and hey, I feel much better about it :) I think that I am really saving a lot of money and reflect more about what I want to spend it on. 

For example, I saved some money..

1. to buy me a new Camera:

Yes, finally got myself a Canon DSLR EOS and 

I am still superduper excited about it because taking pictures, 

especially food pictures ;-) is waaaay more fun!!! :) 

Check out my instagram :-P 

2. to join a regular Yoga Class again:

I've also started a new Yoga class this morning to get back deeper into it :) 

because I know, it makes me happy and calm.

3. for the special moments:

activities with friends'n family,

 and travelling :) 

Oh my, that's actually why I am saving for.. travelling this summer :) :) Cannot wait to tell you about my big plans, but what about your New Year's Resolutions? Did you have any, do you stick with it or did you already quit?

Rohvolution 2014: How was it?

As I've told you in last week's post, I was in Berlin over the weekend to attend the biggest Raw and Vegan Food Event Rohvolution in Europe. How was it then? I was there on Sunday because I hoped that it'd be less crowded, and yes it actually was :)

Exhibitors and visitors were pretty relaxed and calm, so it was a really nice atmosphere. My boyfriend and I arrived around noon, just perfect to take part in the lecture of Arnold Wiegand, a Raw and Vegan athlete who regularly participates in triathlons and Iron marathons. We were interested in his lifestyle and how he actually manages his training routines with being a vegan, having a raw and plant-based diet and whether he uses supplements. This took about 45min. and it was really good, he explained to us how he trains and what kind of food he eats, but also what myths are not true and what beginners (vegan + extreme sports) should be aware of.

Several products were presented, like the Vegafino, picture above, with which you can make your own nut milk or different blenders for smoothies and juices. The highlight of this event were definitely the variety of yumminess for about 2 to 8 Euros, from cookies and desserts to salads, falafel, wraps and more. We both tried out the Chili Sin Carne from Arohma and the Falafel from Bistroh Rohköstlich, but also bits'n pieces of raw, dried cookies, chocolate and green juices.

The two wonderful ladies above are Nelly Reinle-Carayon and Birgit Roth, the inventors of Wild Pasta, the very first raw pasta, which does not need to be cooked, yes at all! The Raw Pasta mostly consist of Quinoa, different herbs, spices and sea salt. It's also gluten-free and is available in three tastes: Sea Salt (the Original), Tomatoe and Provencal herbs. No cooking needed, how? Just soak in your pasta with any sauce or pesto for about 15-20 minutes and you will have your raw, healthy and delicious meal :) Isn't that amazing? I will definitely get myself a package at the store Rohköstlich and will try this out, will keep you updated ;) 

That day it was also nice and warm out, so that we spend some time outside of the two fair halls and enjoyed some sun on our faces :) That green juice was of spinach, pineapple, apple, oranges and super yummy and refreshing! How did my boyfriend actually like it? Well, he said it was a lot of fun, very interesting and there was a lot to learn about food and health. The only thing he did not think of at first was: everything is cold! Raw food, duh.. :D 

We also ended up shopping some stuff for our sweet tooth, have you ever tried Govinda Paradiso-Konfekt? It's only coconut, coconut butter and agave syrup, super delicious :) I hope you guys were able to come to this event, too. If not, go to the other ones this year and let the Raw & Vegan products and foods inspire you :) It is definitely worth it and I can highly recommend it, especially when you can shop cheaper than in the store ;-)

Happy eating, shopping and happy experimenting ♥

Rohvolution in Berlin: Raw x Vegan Food Fair

Another week just passed by and I've been busy with college and other projects so that I couldn't post more frequently. But today is another Friday and that means another Food-Post :) Well, if you follow my Instagram account, the last few posts pictured my Vegan Oatmeal Breakfast or delicious Bread and Greens :) Follow me there and get everyday inspiration from me and my life ;-)

This weekend I'm in Berlin and will attend the biggest Vegan and Raw Food Event in Europe called Rohvolution. Not only are there more than 100! yes you see it right: 100 exhibitors, who will present their new products, food, books and so on about a vegan and raw lifestyle (meaning no cooking or processing over 45°C), but you can take part in a variety of lectures, workshops and tastings. 

Hey, there is even more! This year's fair has four major highlights: 

There will be selected authors who introduce their books to us visitors and will answer your questions about health and nutrition. Let's prepare for a heated discussion!

For all chocolate-lovers, including me :) there will be a Melangeur, 
a machine which shows how to make raw chocolate!

Have you seen my noodle recipe yet? It wasn't raw of course, 
but at this fair, the very 1st raw noodle called Wild Pasta will has its premiere.

A new radio station in Germany called veggie-radio will broadcast live
 from the fair and talk about interesting topics and interviews.

I think, there's no way out but coming! If you're a food lover and you're into vegan, greens and everything delicious, don't miss this! I will be there, too and try tons of raw desserts :) I'm also planning on going into a workshop on how to make your own nut milk, are you in? :) This will be yummy, so prepare your belly, your wallet and bring a big bag because this is open to ANYONE and you can go SHOPPING while eating :)

Rohvolution

Sat.29th March, 10-7pm & Sun.30th March, 10-6pm

FEZ-Berlin (Wuhlheide)

9€ day-ticket, kids under 14 free

For more information ahead, 
take a look into the Fair Magazine or click here :)

 

Where is the picture above coming from? When I just arrived back home from my abroad year in the U.S., a dear friend and I had to try out this Rohköstlich (engl. Deliciously Raw) restaurant/shop in our little hometown :) We were pretty surprised that something like this was existing there because it's really small ;-) but the food was really good and different. We couldn't believe that it was 'uncooked', but hey I'm always curious about new food! You can also buy Superfoods like Chia-Seeds and Hemp-Protein Powder or Books about Raw Cooking there. Before, I also did not know that the restaurant owner and author Nelly Reinle-Carayon is actually organizing the Rohvolution Fair with her husband each year in several German cities ;-)

Stay tuned for more updates about this weekend's fair!

See you and happy eating ♥

Food Friday: Easy Vegan Spelt Pan x Greens

The other day a dear friend of mine came over for lunch and we did not know what to cook. So usually, I just come up with something eatable and always hope it will taste nice :D The result was a Vegan Spelt Dish with Greens mixed up all together in a pan. It turned out so good that I had to cook it again and use this as today's Food Friday Recipe :)

How come Spelt? Well, I am always curious and want to try out new things. When I first bought it, I added it to some of my breads, just the pure grain and some of my friends might have noticed it because it sometimes would be still hard inside the bread. Additionally, I use spelt as a side dish like Quinoa, so you can easily substitute it for rice, pasta, bread etc. But be sure to soak it in water the night before using it or let it sit in warm water for about an hour. Pure spelt also has more minerals and beneficial nutrients compared to processed wheat. 

Ingredients:

2 cups of spelt, soaked in or cooked with 4 cups of water.

1 zucchini,

1 onion,

some celery,

some cilantro,

some coconut oil for the pan,

any spread (here I've used a paprika cashew one).

More of leftover vegetables as you prefer, add anything you like. This pan serves about 2 hungry people, oh, and spelt is pretty filling ;-)

1. Let two cups of spelt sit with 4 cups of hot water, cover up the bowl with a plate. This takes about an hour OR cook the spelt as you would do it with rice OR let it sit with water overnight.

2.Cut up all your vegetables into slices, squares, just as you like ;-)

3. Put some coconut oil in the pan, heat it up and sauté the onion, add the other ingredients. Cooking a vegetable pan, I always go from the hardest to the softest one meaning e.g. after the onion, the zucchini, spelt, spread, celery, cilantro.

4. Add some salt and pepper as you like or don't season at all since you have the spread, which gives the pan its sauce. Put 2-3 table spoons of it into your pan and mix everything up while its on the stove.

5. Add the celery, mix up for another 5min. and garnish with some chopped cilantro :)

Hmmm.. this is really yummy :) healthy, vegan and super-easy to make ;-) I just love improvising with food and new ingredients. I also love cooked spelt because you have to chew it thoroughly in your mouth, you will notice ;-) And although this is filling, it won't give you that full and stuffed stomach. So do not hesitate to grab a package of Spelt on your next food-shopping trip and try out some delicious spelt pans with vegetables yourself ;-)

Happy cooking and experimenting! xx

My Beauty Essentials

Today, I want to present you what I actually put on my face every morning. Not only do I pay attention of what I eat and take in my body, but also what I put on my skin. Last summer, I've already showed you some Dr.Hauschka products, which I bought back then. Now, I want to tell you about what I have actually used over the past months. Most of my cosmetic stuff is organic and free from chemicals and toxins. Yes, it's expensive, but totally worth it!!! The products also last very long, so I'm glad that I found them.

When I get up in the a.m., I rinse my face with clear water to freshen myself up for the day and to hydrate my skin. After that, I apply some Coconut Oil on my face and let it absorb. This takes about 5 to 10 minutes. Oh and when I had a shower in the morning, I also use it as my bodylotion ;-) As a second layer, I put on the Dr.Hauschka Toning Cream, which does not only tone your face but also nourishes your skin with its needs whether your skin is dry, sensitive or normal. I really love the Toning Cream and as you can see, I use it every single day because then, you do not need any Make-Up anymore and my skin still feels good and unmasked. No worries if you're lighter than me, the cream mixes easily into your natural color. Then, I use a concealer for dark circles under my eye or small spots to cover up. Unfortunately, I do not know the brand name anymore.. that time, I bought it in the U.S., yes, I'm still using it, some things just never run out. 

For my eyes and if I feel like it, usually I do, but there are also times that you see me without anything on my face ;-) that's when I'm sick, overslept or just don't feel like putting anything on but coconut oil ;-) .. back to my eyes, I put on the Maybelline Lasting Drama-Gel Eyeliner in the blackest black, which a friend of mine recommended to me and it's pretty good, doing its work and lasting all day. I did not found any good! Organic Eyeliner so far, so let's see what will come across in the future. Additionally, I use the Benecos Natural Kajal which is really good except from the fact that it smudges under my eyes, so it's a OK, but for 3 € a good deal, compared to my other organic products. Not to forget the Dr.Hauschka Volume Mascara in black which does a very nice job, but is unfortunately not water-proof and a bit expensive with 16 €.

 

Whenever I go out for dinner or a party, I also use an eyelash curler to bring my lashes into shape, does not always work, but better than nothing, all Asians you're hearing me? :D And I'd put some Rouge from La Roche-Posay which I received from a dear friend. As you can see, there's not that much of an effort of my everyday beauty routines, the only thing I could never live without again would be Coconut Oil for its superpowers :)

Therefore, the Concealer and the Eyeliner are conventional products, but other than that I try to minimize my consumption and I think: ok, let's pay more for Organic Really Good Stuff which last very long instead of cheaper ones which run out very fast and are not high-quality. I guess, at the end, you pay the same amount of money. What do you think of Organic Products? Have you ever heard of Dr.Hauschka products before? :) Would love to hear from you,

many hugs xo

Lookbook: Atea Spring x Summer '14

Minimalistic, pure, elegant and sporty at once. When I found out about this brand based in London, I immediately fell in love with the timeless, effortless pieces and clear cuts. Atea gives me inspiration of what my Wardrobe Essentials have to be like. They have to be chic, but also relaxed and comfy, so that I feel put-together, but not too lady-like. Mixing up feminine pieces like dresses with sneakers just does it.

These are my favorite outfits from the Spring x Summer Collection 2014 and I'm totally into the Suit underneath with the light Blazer and the Tailored Shorts. That outfit paired with white sneakers would be my go-to Spring outfit. Now, I might be really looking for a suit with shorts :) The designer Laura Myers just knows how to create clothes which can be easily worn and paired when travelling between different continents. 

What do you think?

 

Find more about the New Zealand designer 

in this interview by thefashionspot.

Mindful Monday: Let's go for a run!

Long time no post, huh? Well, a week I guess :) But that's not too bad because you know what? I've started working out and eating healthier again!!! This year we had barely no winter here in Germany, except from a week full of snow in Berlin, but this amazing weather and the early signs of spring just made me go out and put on my running gear again :) So, the last week was packed with my studies, but also 5 times of exercise. I have to say it has been really tough for me to get back on track since that crazy year in the U.S. in 2011-2012, why? Because then, I had sooo much time to care for myself, like really. I would workout every single day, being outside, having loads of activites and read about food, health and trying out new stuff, experiencing the super-healthy-American-way of life :) Actually experiencing the best and healthiest ME I could ever be and reaching limits, but more of my transformation in this post.

What did I do last week? I went for a run, did some weight training and yoga :) I think now it's really time to get back on track. Remember, being healthy, eating mindfully and being active is not just a trend, which comes and goes, it is a lifestyle decision. As soon as I've started running outside last week, I felt more alive, more energized and motivated to keep all this -yes life- going! Therefore this week's motto is simply:

You're only one run, stretch, skate, swim, play.. 

away from being happy. 

That's just how it is. Move your butt! For example yesterday when I didn't feel well because I was a bit stressed out with Uni and several other projects, I've turned away from my desk, put on my running shoes and went for a run. How did it feel? It's like meditating, I am by myself, fully focused, clearing my mind and the only thing I am doing is: breathing.

Inhaling 

I breathe in all positivity and light which nature gives me. 

Exhaling

 I breathe out all negativity and worthless thoughts.  

And also during the run, I was grateful for having the ability to actually walk, run, and breathe in this fresh air. Friends and other people tell me that they don't like working out because they feel tired afterwards, but what it does for me is, it actually relives me and gives me more strength for the upcoming tasks and challenges life has for me. A dear friend once said: Energy creates energy. Give it a try, I promise you will feel better afterwards when you get the hang of it! Or better yet, wanna meet up for a run? :) 

Here are tips on how to get back on track and 
here's one on how to deal with your muscle ache the day afterwards ;-) 
Enjoy reading them! 
Keep up the light guys and stay positive ♥

Food Friday: Homemade x Whole-grain Pasta ♥

Everyone who is following me on my instagram or twitter account already saw that I have been into eating and cooking a lot lately. I went out to eat, met up with friends for brunch or baked bread to calm down after a long day of school :) But it wasn't until two weeks ago, my boyfriend had the idea of making our own pasta as well. So, today I am actually sharing his recipe :) Both of us always wanted to do this one day, but we do not own a pasta machine, so we thought: hmm.. might be too strenuous, but hey! if you put some effort and time in it, it's actually NOT! 

Make this an event with friends and family, get together, make your own pasta and cook different sauces to eat with :) I promise, this is so much fun!!! 

Ingredients:

300g whole spelt flour,

200g semolina (dt. Hartweizengrieß),

6 egg yolks,

1 egg,

2 teaspoons olive oil,

water,

1 pinch of salt.

Serves 4 hungry people :) 

1. Mix all ingredients together and knead until you have a nice dough. Add so much of water that the dough does not crumble. It should not be liquid either. 

2. Shape a ball and put it in a bowl. Let it sit in your refridgerator for 30minutes.

3. Pour some flour on your table and take out your rolling pin. Tear off parts of the dough and roll out until it is super thin. Since we had no pasta machine, we used a pizza knife to cut out thin pasta slices :) At this step you can be creative and cut out whatever you like or even use cookie cutters ;-)

4. Now it's up to you, are you hungry and wanna have some pasta immediately? Then cook some in hot water, but be aware: they only need 3 to 4 minutes to be al dente ;-) If not: you can hang them on a cord and let them dry, so you can enjoy them the next days.

That was it! Cook your different sauces and invite some friends over to share them :) I also have to say that these are super filling! because they are whole-grain, so have an empty stomach ;-) That night, I had my pasta with some sautéed zucchini, onion and green pesto :) The pasta definitely tastes different, but really really good and I think, it makes a difference whether you actually know what's inside your food instead of guessing what these chemicals at the back of the package mean.

Happy cooking your homemade pasta without a pasta machine! ♥