Hi! How are you guys doing? This is a line that I’ve never used to introduce my blog posts before. But in times like these I am truly wondering how you all are doing. I know there are a few people from all over the world reading my posts, so I thought I’d check in with you all. It feels weird to be posting a recipe these days, so I do not want to be insensitive to the worries of the world right now.

To be honest, I am not ok. Physically I am, but mentally I’ve seen better days. I’m embarrassed to say that my routines were mostly not affected by the Corona crisis. I work from home and most days I only leave our apartment to go for a run, to yoga or to the grocery store. However, I am so deeply concerned about the entire human population and about the uncertainty that we’re all facing right now. The fate of so many local shops, cafés or restaurants is unknown, lots of my friends are worried about losing their jobs and my parents are worried about their family-run business. Reading about people screaming at grocery store employees makes me angry, hearing about women delivering their babies without their partners makes me sad. My thoughts go out to everyone, but especially my readers from Italy. How has the world changed in just a few weeks? (Please note that I am not trying to be insensitive by not mentioning every country affected or every devastating consequence of the outbreak).

To brighten your day a little bit, I am sharing a much-requested recipe today: how to make ginger and turmeric shots without a juicer. Obviously these shots alone won’t strengthen our immune system. And it’s a given that these ginger and turmeric shots are no cure to the Corona virus. It goes without saying, but I’ve read about so many so-called incredible miracle cures against this virus, that I am going to spell it out again: Ginger and turmeric shots are not effective against the COVID-19. What they can do, however, is brighten your day and mood. Drinking them will most definitely involve some funny grimaces; so do drink them with a person you’re currently stuck in your apartment or house with. You’ll have a blast, I promise.

All you need to make these shots is a grater and a citrus press. A specific ginger grater works best, you can get these at Asian supermarkets or of course online. Of course having a blender helps, but it’s not a necessary appliance. Before I’ll give you the recipe, let’s have a look at the nutritional value of these beauties.

Heavenly for body and soul, because …

… ginger and turmeric both have antibacterial and anti-inflammatory properties.

• Turmeric has been used in the Ayurvedic medicine to prevent and treat inflammation. The yellow compound curcumin has antioxidative properties and has been shown to reduce inflammation in several studies.
• Ginger has not been studied by Western medicine in depth, but that does not mean that it is not effective. It is commonly accepted that ginger helps with motion sickness as well as with mild gastro-intestinal discomforts. In the Traditional Chinese Medicine (TCM) ginger is used to treat all kinds of illnesses such as chronic coughs, fever, pain of all sorts, rheumatic diseases, nausea or high blood pressure. So I guess it is safe to say: a little bit of ginger and turmeric never hurts.

The post How to make ginger and turmeric shots without a juicer appeared first on Heavenlynn Healthy.

In my 2019 trend forecast, I’ve already mentioned the celery hype that has taken over Instagram last year. This month, it seems like literally everyone has jumped on the trend and I keep seeing celery juice on Instagram everywhere. Health experts have called out celery juice as a fad and some even call the trend dangerous. So what’s the science behind it? And is it really advisable to drink celery juice every morning? And what is my personal experience with this juice? Let’s dive right into it.

I’ve been getting so many questions from readers and people on Instagram that have been asking me about this trend, so I have decided to test it out in December and January. Since my academic background is based on science and clinical studies, I decided to look into the science behind the celery juice trend. This being said, I am also a true believer in the alternative medicine, naturopaths and eastern medicine such as Ayurveda and Chinese Medicine (TCM). However, when it comes to food trends like the celery trend, I do like to look at the science first.

How nutritious is celery really?

Celery has been shown to contain a variety of vitamins, minerals and trace elements such as: vitamins K and C, some B vitamins, beta-carotene, which are converted into Vitamin A in the body, calcium, iron, magnesium, manganese potassium and phosphorus. So it’s safe to say: celery itself is pretty healthy and has a great nutrient content.

Health benefits of celery?

There have been various studies on the benefits of celery, however, some have looked at whole celery sticks and some at celery seeds and only some at celery juice. Juicing extracts the fiber in the celery, but most of the above mentioned vitamins and minerals are still intact after juicing.

– The minerals magnesium and potassium in celery juice as well as its nitrate content can have a positive effect on one’s blood pressure. In fact, a study conducted in China found that 14 of 16 patients who had hypertension improved their blood pressure by drinking celery juice with honey three times a day for one week. Of course the study is not representative, but I still think that its findings are interesting. However, more studies are needed to confirm this result. But since celery contains magnesium, potassium and nitrate, one can expect celery to have great effects on high blood pressure as the former two relax the blood vessels. Also nitrate-rich vegetables have been found to have a great impact on high blood pressure in various studies.

– Along with the blood pressure, celery can have a positive effect on water retention. This is due to the blood pressure reducing compounds found in the celery. Since celery contains about 80% of water, it is very hydrating and therefore good for water rention.
– Interestingly, the traditional chinese medicine (TCM) uses celery juice for high blood pressure treatment and even Ayurveda uses it to heal digestive and neurological issues.
– There are also a few studies conducted in vitro, or on rats, so not on humans, that have shown a positive effect of celery on inflammation. Furthermore, we know that celery is an antioxidant and has been shown to reduce oxidative stress.
– One kind reader also suggested research on anti-cancer research related to a flavonoid called apigenin. According to peer-reviewed articles, there has been evidence that apigenin has been shown to have a positive effect on gastric cancer cells and breast cancer cells.

What are the critics of celery juice saying?

Many health websites and nutritionists have busted the celery juice trend as a myth. Here are some of their arguments:

1. Celery juice lacks fiber.
Yes, that is definitely true. However, all juices lack fiber, so this can’t be a reason why celery juice is potentially bad for you. This is not true. It all comes down to the question of smoothie versus juice, which is an old story. Whether you are team juice, team smoothie or team both (me!), freshly squeezed vegetable juices are never bad for you as long as you integrate enough fiber to your diet throughout the day.

2. Celery juice does not replace breakfast.

This argument is indeed very valuable as the celery juice trend tells everyone not to eat anything for 25-30 minutes after drinking about 500 ml of the juice. As some people claim to have lost weight after drinking celery juice in the morning for quite some time, it is possible that they simply skipped breakfast after all. This is of course not recommended.

3. Celery is not the “savior” of all things.

Also true. Some sources try to make celery juice into a “savior”, claiming it can heal literally any chronic disease. There is definitely no food on earth that has super powers and that will cure all health issues. It all comes down to a balanced diet rich in nutrients. However, this blog is living proof that I believe in the healing powers of food. If celery alone is the answer to all the problems is doubtful. If it is integrated into a holistic lifestyle rich in real foods with vitamins, minerals and trace elements, protein, fats and complex carbs, it definitely won’t hurt.

My personal celery juice experience

I have been drinking celery juice on an empty stomach for about a month now. I can’t say exactly that it has improved my skin, but I have found that it improves my digestion. It also gave me a nice ritual in the morning, and reduced my coffeine intake significantly. Since I always start my day with a big glass of water with lemon juice, I can’t say that I have felt a big impact on my energy levels. However, I have really gotten back into juicing again, as it is so much fun! I’ve also grown fond of the taste of celery juice so I will probably continue to juice it this year. After all, I’m trying everything to improve my skin for my upcoming wedding this year.

So should I be drinking celery juice or not?

My professional opinion is that you do not need to drink celery juice if you do not like it. It will, however, clearly not hurt to try it out IF you don’t skip any meals throughout the day, eat a balanced diet rich in vegetables, some fruit and lots of fiber, (plant-based) protein and fat. Drinking celery juice is not a dangerous trend. There have been several studies that show that the compounds found in celery are highly nutritious and that eating or drinking celery juice can be beneficial for all sorts of health issues. It will be interesting to see what science will find in the future.

Drinking celery juice will probably continue to be popular in the health world, just because it is kind of fun. And I have actually come quite accustomed to the taste. BUT just because I am doing something does not mean that you have to. Please always keep that in mind. We are all different and there is not one size fits all approach in health.

So if you feel like trying it our yourself, here’s how to make celery juice:

Al-Howiriny, T., Alsheikh, A., Alqasoumi, S., Al-Yahya, M., ElTahir, K., & Rafatullah, S. (2010). Gastric antiulcer, antisecretory and cytoprotective properties of celery (Apium graveolens) in rats. Pharmaceutical biology, 48(7), 786-793.

Cao, J., Zhang, X., Wang, Q., Jia, L., Zhang, Y., & Zhao, X. (2012). Influence of flavonoid extracts from celery on oxidative stress induced by dichlorvos in rats. Human & experimental toxicology, 31(6), 617-625.

Kapil, V., Khambata, R. S., Robertson, A., Caulfield, M. J., & Ahluwalia, A. (2014). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension, HYPERTENSIONAHA-114.

Kolarovic, J., Popovic, M., Zlinská, J., Trivic, S., & Vojnovic, M. (2010). Antioxidant activities of celery and parsley juices in rats treated with doxorubicin. Molecules, 15(9), 6193-6204.

The post Is celery juice healthy? Why everyone is drinking it, what science says & my personal experience appeared first on Heavenlynn Healthy.

*Ad/Werbung. This post is not sponsored by any of the mentioned brands. I simply thought you would want to know which brands I love and trust.

You guys, I have a confession to make. Up until last week, I probably didn’t have a smoothie for three months! Or maybe even more. I realized that I need it to be warm and sunny outside in order to really „feel“ the smoothie vibe. I guess this has to do with me getting into the whole smoothie-world back when I lived in North Carolina. It’s really always sunny in North Carolina, and so I literally made myself a smoothie every day for lunch during the last year of my bachelor’s degree. Given that temperatures and humidity can reach extreme highs in this place of the world, drinking a smoothie packed with nutrients was so much for appealing to my sweat-drenched body than eating a huge lunch most days. Of course, I would not only have a smoothie for lunch, but the smoothie was the part I was most excited about.

But I realized over the years, that I am such a summer-time smoothie person and that I forget about my blender all from October through March. Totally stupid, I know, but I am just always cold (due to my blood pressure meds) that I really prefer warm meals and hot drinks in the winter. I am not saying that this is a smart idea, it’s just how I feel.

So now that we’re basically experiencing summer in May this year here in Northern Germany, I am totally back at my smoothie game. So back, you guys. So back. For the past week, I have had this craving for blueberries, and so I have been making this blueberry zucchini smoothie every single day. Like every day. And you will, too, once you have tried it!

This smoothie is packed with so much goodness, I don’t even know where to begin. Let’s have a quick reign check:

• Blueberries: major source of antioxidants, which protect your cells from damage, aka: protect from UV radiation, protect your skin from getting early wrinkles and other signs of age. Amazing! Also, the dark pigments in blueberries, called anthoyanes, have shown to protect the body from cancer!
• Zucchini: Mainly in this for the volume, but zucchini are also packed with minerals such as magnesium and calcium.
• Cucumber: mostly water infused with delicious enzymes.
• Banana: high in potassium, which is important for a healthy heart function.
• Avocado: high in heart-healthy fats, avocado is one of the best healthy fat sources available. It is also a real skin-food!

Are you ready for more goodness?

• Turmeric: The root is one of the best anti-inflammatory foods out there. If you can, use the fresh root.
• Spinach: one of the best sources of Vitamin K, a bone-strengthening vitamin! But spinach also contains a good amount of iron, loads of vitamin A (think eye health!) and folate, which is especially important for pregnant women and their unborn children.
• Lemon: probably the most well-known antioxidant out there. The vitamin C in the lemon also helps make the iron of the spinach better available for absorption.
• Lineseed oil: first of all, every vegetable-containing smoothie needs some sort of fat in order for the fat-soluble vitamins (ADEK) to be absorbed. And Lineseed oil is one of the best sources of omega-3-fatty acids, which fight inflammation in the body and strengthen the cell membranes and the skin barrier for one. Omega-3 fatty acids are also vital for a healthy brain function.

Enjoy this blueberry power smoothie!

The post The ultimate blueberry power smoothie appeared first on Heavenlynn Healthy.

I’ve had a bit of a busy year so far. My upcoming book has been a major project as I did the entire book including the photos myself. Then there is my master thesis, which I have yet to find a topic for, giving workshops, doing my taxes…it’s been quite a handful. I am sure you all know this feeling.

But I’ve also been very mindful to avoid that moment of overwhelming despair. That moment where you just freak out and believe the world is going to collapse. In order to do so, I’ve focused on meditating daily, going for a run almost every day while listening to my favorite podcasts, and reducing my coffee intake to one or none a day. And I’ve also been integrating adaptogens into my life. Ashwagandha to be precise.Ashwa what? Ashwa Gandi? Adaptowhat’s? Has she gone completely mad?

No, she hasn’t. Don’t worry.

As you may know, I am not one to jump on food trends easily. Yes, I am all about that Avocado toast, but I have completely neglected things like sweet potato toast, watermelon pizza, Unicorn everything or Superfood everything. But after lots of research and talking to experts, I’ve decided to give adaptogens a chance

What are adaptogens?

Adaptogens are healing herbs and mushrooms whose effects on the body vary depending on the state of the body. An adaptogen can have different effects depending on the body’s needs at a certain time. They are said to be especially useful to reduce stress and hormonal imbalances. According to traditional Chinese medicine (TCM), adaptogens are also helpful when coping with digestive issues, general fatigue or sleeping disorders.

Chances are high that you are already taking adaptogens as herbs such as turmeric, ginger or ginseng also count as adaptogens. Other commonly known adaptogens are maca, reishi, camu-camu, ginseng or ashwagandha.

Who should take adaptogens?

Anyone who suffers from the symptoms mentioned above (basically every human being living in the fast, western world). Adaptogens are no superfood that will instantly take away your feeling of stress, but traditional eastern medicine has been using them for thousands and thousands of years with amazing results. The Western medicine is just now becoming interested in the usefulness of adaptogens.

What is ashwagandha?

Ashwagandha is the most well-known adaptogen. It is also called Indian ginseng or winter berry. It is an Indian plant that has been used in the Ayurveda medicine for ages. The powder is made from the root of the ashwagandha plant.

According to Ayurveda, ashwagandha is supposed to lower our stress hormone cortisol, hence balancing our endocrine system. Furthermore, the plant has been shown to have a positive impact on our adrenal health. It is therefore recommended to look into the ashwagandha plant when suffering from adrenal fatigue or chronic stress.

What else should I know about adaptogens?

Adaptogens are natural supplements, but they do not replace a wholesome diet. They should not be used in large quantities. If you’re unsure if they are right for you, contact a doctor before taking them. If you are pregnant or breast-feeding, you should not be taking adaptogens.

Enjoy!

Sources:

• Chatterjee, S. S., & Kumar, V. (2012). Holistic psychopharmacology and promiscuous plants and principles of Ayurveda. American Journal of Plant Sciences, 3(07), 1015.
• Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.
• Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.
• Pawar, V. S., & Shivakumar, H. (2012). A current status of adaptogens: natural remedy to stress. Asian Pacific Journal of Tropical Disease, 2, S480-S490.
• Verma, S. K., & Kumar, A. (2011). Therapeutic uses of Withania somnifera (ashwagandha) with a note on withanolides and its pharmacological actions. Asian J Pharm Clin Res, 4(1), 1-4.

The post Hormone Balancing Ashwagandha Latte & Adaptogens appeared first on Heavenlynn Healthy.

*This post was created in partnership with the Kooperationsgemeinschaft Mammografie.

Recently, I realized that my blog was missing a couple of smoothie recipes. I love smoothies and I make them all the time, but for some reason, I forgot to actually add my favorite smoothie-creations to the blog. That’s why today, I am going to change that. Here’s your new smoothie recipe: it’s a pink antioxidant-smoothie for breast cancer awareness month October. When I received an email a couple of weeks ago, asking if I wanted to support this month with a blog post, of course I said yes! I believe that bloggers have such a wide reach and with that comes the responsibility to talk about what matters. And breast cancer awareness matters to me.

However, since this blog is supposed to be a happy place, this post won’t include one of those breast cancer stories. We probably all know someone who was diagnosed; hence, we know how such a diagnosis changes lives.

Today I would like to talk about mammography. When I talked to my mother about the topic a few weeks ago, she told me that she hasn’t been to a mammography screening in two years. In Germany, every woman over the age of 50 can go to mammography once a year, paid by the health insurances. So of course I got really angry at her. How can she miss such an important appointment? But then I quickly realized that I had absolutely no right to be angry with her.

I am not yet old enough to go to mammography appointments. I do not have children. I do not have such big responsibilities in my life that I simply forget doctor’s appointments. Nor am I particularly afraid of breast cancer (yet). After all, I’m still young.

Going to a mammography appointment sounds anything but fun. I completely understand why some women chose not to go. After all, it’s not like you get the test results right away. No, you have to go home and wait for a couple of days or even weeks until you receive your results. Hence, you’ll remain in the dark even after you’ve taken the courage to go to your appointment.

In addition, I recently read an article in the Sueddeutsche Zeitung about women who have their breasts removed after benign tumor cells had been discovered in their lacteal glands. According to the article, such cells increase the risk of breast cancer, but changes of them developing into harmful tumor cells are very slim. And then women with a genetic predisposition have their breast removed prophylactically. If this is the right decision, I don’t know. I guess everyone has to make such decisions themselves.

Still, I would want my mother and my friends to go their mammography appointment every year or at least to have their gynecologist check their breasts periodically. 95 % of screenings are negative and the earlier breast cancer is diagnosed, the higher the changes of a complete recovery.

Just as I would love to see people taking care of their bodies before signs of illnesses appear. That’s why I’m sharing this pink antioxidant smoothie today. Of course healthy eating cannot cure or be the only preventative measure against cancer. But healthy eating can help protect our body from free radicals, which have been shown to cause cell damage and in some cases perhaps even cancer. Free radicals are molecules that lack an electron. That’s why they preferably „steal“ electrons from our cells, which become damaged as a result. But worry not, because there are nutritional knights called antioxidants, which have a spare electron that they happily give to free radicals. This way, they protect our cells from free radical-caused damage. Berries such as raspberries are amongst the riches foods in antioxidants that’s why I called this smoothie antioxidant-smoothie.

Again, healthy eating is not the cure for everything, but it helps strengthen our body from the inside. And pink smoothie bowls can brighten up any day. So if you’ll receive the breast-screening letter when you turn 50, then get informed so you can make this decision for yourself. And if you’re younger than 50, then try to be supportive of your mother, your sister, aunt or your friends. No matter what they decide to do.

Enjoy!

*This post was created in cooperation with Kooperationsgemeinschaft Mammografie. All opinions are my own. Always.

Merken

Merken

Merken

The post Pink Antioxidants-Smoothie for Breastcancer Awareness Month appeared first on Heavenlynn Healthy.

*This post is sponsored by Alnavit and includes an exclusive discount code for HLH-readers.

And just like that, fall is back.

It’s the season for colds, running noses and the flu. It’s the season to cuddle up on the sofa with a warming drink in our hand. I’ve already felt the first cold creeping up, but I deliberately sad no to this first cold of the season. I simply did not have time to deal with a cold right now. There you have it, Mr. Cold – you do not stand a chance in my life right now.

What helped a lot was a rescue package that my friends over at Alnavit sent me a few weeks ago. It was full of healthy juices such as this antioxidant-packed elderberry juice. The package was a gift sent from heaven considering my struggle with the first cold, and all the stress of our move and my not-so-healthy eating habits recently.

Since I still had a fresh root of turmeric in the fridge, I put it all in my blender, added some honey for flavor and tadaaaaa – my new favorite drink was born: elderberry-turmeric-drink. Perfect for the cold season. Did you know that elderberry can be considered a real powerful weapon against colds? Elderberry juice is probably one of the best preventitive measures when you feel that cold creeping up, because it is known for fighting bacteria causing throat infections and for fighting flu viruses effectively. The black elderberries are rich in vitamin C, one of the best known antioxidants, B-vitamins and folic acid (also a B-vitamin). Vitamin C is one of the best vitamins for a healthy immune system, but one should not underestimate the power of B-vitamins when it comes to our metabolism and immune system. If you suffer from a lack of vitamin B, then your immune system is quickly unable to fight off germs and other infection-causing bacteria.

That’s why my grandmother already knew how important it is to stock up on elderberry juice during cold and flu season. She used it prophylactical and during acute infections, and I think we should all learn from her wisdom. If you’re looking for a high quality elderberry juice, I can highly recommend the elderberry juice from one of my favorite healthy eating companies Alnavit. Their elderberry juice is organic, of the highest quality and it tastes so delicious. It literally saved me from a cold these past two weeks, and it is the perfect addition to your new morning routine.

Since I have gotten quite a lot of emails after my last post about Alnavit, saying that you cannot find Alnavit products in your city, I talked to the company, and they have given me an exklusive discount to be used at their partner store FoodOase. From September 12th – September 14th, you get free shipping on all Alnavit order above 15 Euros with the code ILOVEALNAVIT. You just have to be quick, because the code expires on Thursday.

Now back to our star of the day: the elderberry-turmeric-drink. Since I wanted to try something new, I added turmeric to my elderberry juice and it turned out to be a great match. I’ve had this every morning for the past weeks (even during the move!) and I have really fallen in love with it. I highly recommend using fresh turmeric, since it really gives it a unique taste, but if you cannot find fresh turmeric in your supermarket, ground turmeric will work as well. Its anti-inflammatory properties make it the best companion during cold season.

Before I’ll give you the recipe, I quickly wanted to make a quick detour to the holistic health approach, since I promised you some tips to stay healthy during cold season. The holistic health approach focuses on three pillars: healthy eating, exercise, and healthy psyche. We can only stay healthy if we pay attention to all three of these pillars. It’s not enough to eat healthy, but neglect exercise completely and working non-stop towards full exhaution. This will quickly take a toll on our health, resulting in sickness and a feeling of disbalance. Of course I am not a prime example when it comes to the last point of stress management, but there are a few things that I do try, to keep stress levels to a minimum.

Healthy Eating

• Do eat lots of vitamin C, but be aware, that the body needs other nutrients as well. Many people suffer from a vitamin D deficiency, which can result in decreased stress resistance and even depression. I recommend having your blood analyzed by your physician to check what nutrients you lack, and then find a high-quality supplement that works for you.
• If you feel a cold creeping up, try a zinc supplement. Zinc has been known to decrease infections by at least one day as studies have shown that zink strengthens the immune system. Zinc works best when combined with vitamin C, so you can take it together with your new best friend, the elderberry-turmeric-drink.
• Drink lots of hot fluids such as elderberry-turmeric-drink, turmeric lattes, herbal teas. Hot drinks help the immune system to fight infections.
• Eat lots of soups and stews, because they are the easiest way to eat a pound of vegetables a day during the cold seasons.
• Do not stop drinking smoothies. I have to admit that I love smoothies during the summer, but not so much during the winter. However, smoothies are one of the easiest ways to get in all the nutrients you need to stay healthy. Try making a green smoothie every morning with spinach, nut butter, almond milk, superfoods such as ground flax seeds (for healthy fatty acids), and some blueberries and you’ll start your day perfectly prepared for harmful outer influences.

Exercise

I cannot stress it often enough. Exercise keeps you healthy. And I am not talking about weight management at this point. Exercise enables the nutrients that we eat to reach all parts of your body. Exercise is also known to decrease blood pressure, the blood sugar level, it strengthens our heart muscle and enables higher absorption of oxygen through our lungs. You do not have to be a professional athlete to benefit from exercise – taking a daily walk to work is already enough. Moving your body will also help release stress and it triggers the release of mood-enhancing endorphins.

Reduce stress

I am clearly not an expert when it comes to managing stress, but there are a few things, I do daily when I feel most stressed. Perhaps you’ll find them helpful, too.

• Yoga and meditation in the morning. I know that we all have to be up early to get to work on time, but we all have 10 minutes to spare in the morning. I like using meditation apps such as headspace or YouTube videos, such as Mady Morrison, to squeeze in some yoga and meditation in the morning. It helps me to clear my head in the morning or even during the day.
• Identify stress factors. There are a few stress-causing factors that we cannot easily eliminate. These include work hours, existential fear or psychological overload. However, there are some inner stress factors that we can identify and work on, such as perfectionism, self-doubt, jealosy, competitive thinking. Changing your perspective on these things can work wonders.
• Find a new stress-releasing hobby. For some people this might be knitting, crafting, or coloring mandalas. I have always loved mandalas, and their calming effect. Call me crazy, but you will find me knitting or coloring the stress away.
• Listen to positive podcasts such as Happy, Holy & Confident. I swear by Laura’s calming voice. She instantly brings me down, and makes me feel like everything is not as bad as it seems in the beginning.

Stay healthy this season and do not forget to tag your recreations with #heavenlynnhealthy on social media, so I can find them!

Enjoy!

* The code includes a discount of 4,50 € (the standard shipping costs within Germany) and is redeemable in the FoodOase Online-Shop www.foodoase.de for all orders of 15 Euros and more from September 12th – 14th 2017. Code is not changeable in cash. It’s not possible to combine the code with other discount codes. Only one code per person. It’s forbidden to use the code comercially.

Merken

The post Elderberry-Turmeric-Drink and tips to stay healthy and fit during cold season appeared first on Heavenlynn Healthy.

Beetroot Latte – because we all need more coffee alternatives in our lives. 

Before I’ll share the recipe for this post with you all, I just wanted to take a quick moment to thank you for your incredible support. Without you, this blog would simply not exist. You really make this blog what it is, whether you’re living in Germany, the U.K, in the U.S. or in Brasil – your support means the world to me, and I thank you from the bottom of my heart for cooking my recipes, for commenting on my posts, and for sending me so many personal emails, and simply for being there.I read every single comment on my last giveaway and it seems very clear that quick and easy packable lunches are the clear winners of my small survey. Therefore, I will try and come up with more “to-Go” recipes in the future.

Now on to this beetroot latte. I am always searching for coffee alternatives, because frankly I do not like coffee. I have to admit that I still drink it, because I like this morning routine where you get up, make a coffee, and take some time to read the newspaper or simply watch the sunset. Very strange for someone, who talks so much about eating and living healthy, right? Well, I never drink more than two cups a day (not even cups, more like tea pots) so I do not worry about it too much. Yet, I know that coffee is bad for people with blood pressure issues, so I try to cut back as often as I can.

This beetroot latte combines all the best ingredients and even helps regulate my blood pressure – how amazing is that? It’s also ridiculously easy to prepare – just take a shot of beetroot juice, combine it with frothed milk and some sweetener of your choice and you’re good to go.

I do not buy the juice, but make it at home with my juicer – so of course I do not just turn this thing on for a shot of beet juice. I always make a carrot, beetroot, apple, ginger, lime juice, so that’s another bright side of this beetroot latte.

To be fair, just like my turmeric latte, I know that this beetroot latte will not appeal to everyone. Don’t beat yourself up if you don’t like it or if you do not even want to give it a try. Beetroot does have a slightly earthy taste, and to be honest, you have to love beetroot juice if you want to like this latte. I don’t want to fool you – this latte does not taste like coffee. I think it tastes much better, much more exciting and yes – it does taste healthy.

But healthy, isn’t a bad thing now, is it?

Beetroot Latte Video

Give it a try and let me know what you think.

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

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I am so excited to share this hot superfood chocolate recipe with you as it’s one of my favorite at the moment. I literally drink it every morning and every night when I’m all cuddled up on the sofa. I was always a fan of hot chocolate but disliked all the loads of sugar that you find in literally every hot chocolate on the globe. So I’ve tried many different versions, different plant based milks, dates, honey, different kinds of spices, but I finally found the version that works best for me. It’s not overly sweet, but has a strong chocolate-y flavor, and it also tastes a lot like fall and winter.

The superfood idea for the hot chocolate came to me, when I added loads of turmeric to my hot chocolate. As some of you might already know, I am the biggest turmeric addict these days. I literally go through one container of turmeric in a fortnight, which is totally crazy, but turmeric is just such a warming spice that it goes with anything in the fall. So let’s see what kind of goodness we have in this recipe:

Raw cacao: Raw cacao is actually totally healthy! Contrary to the sugar-loaded and processed cocoa powder, raw cacao still contains all its nutrients. Cacao has amazing antioxidative properties, which means that it protects our cells from free radical damage. It also contains lots of minerals such as magnesium, calcium or zinc. Magnesium is especially interesting in my case as it is essential for blood pressure regulation.

Turmeric: Turmeric has many health benefits, which is why it is the number one health spice used in the ayuvedic kitchen. It is commonly known for its anti-inflammatory properties, high antioxidant amount and phytonutrients. Historically it has been helping people with tooth aches, menstrual pains, bruises or colics.

Maca: Maca powder is made from them maca root, and it has its origins in South America. Maca is supposed to help with menstrual pains, menopause symptoms, memory loss and energy production. It is also said to increase fertility in women and promote sexual function in both men and women.

For this recipe, I teamed up with Ombar* chocolate which make my all-time favorite chocolate bars, and I am super excited to have created this recipe for them. I would not promote anything that I do not absolutely love, and Ombar is just one of these brands that I completely adore. I’ve tasted so so many plant based and refined sugar free chocolate bars, but none of them could compete with the ones from Ombar. Yes, they are quite pricey compared to traditional chocolate bars, but I think that less is more when it comes to quality chocolate, don’t you think? The raw chocolate in this hot superfood chocolate recipe makes it extra creamy and chocolate-y, which is the best p.

If you can’t find good quality chocolate bars, then simply leave it out, it will still taste delicious, just not as creamy. I hope that you’ll enjoy a cup of this hot chocolate this weekend – I certainly am planning to do so every day until spring…. ok, just kidding, but hey, at least I’ll be treating my body with something good and delicious.

VIDEO HOT SUPERFOOD CHOCOLATE:

Enjoy!

*I kindly received the pictured chocolate bars from Ombar for recipe testing purposes. All opinions are my own. Thank you for supporting the brands that make hour long recipe testings in the Heavenlynn Healthy kitchen possible. 

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

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With rising summer temperatures, I could literally just drink this pineapple turmeric smoothie all day. It’s just so refreshing and delicious, and obviously filled with ingredients that nourish and fuel your body. I have already declared my love for turmeric in various posts before, such as in my turmeric latte (golden milk), so it was only a matter of time until I started adding it to my smoothies too. This pineapple turmeric smoothie has been the best turmeric-based smoothie creation yet, so I am excited to share it with you today.

The combination of pineapple and turmeric has been a totally new taste experience for me. Even though turmeric is a warm spice, the smoothie is nevertheless very refreshing due to the mild acidity of the pineapple and the freshness of the cucumber and ginger. Pineapple is not only a juicy summer fruit, it’s also bursting with goodness, too. It’s an excellent source of manganese, which is important for the production of energy and antioxidant activity. It also adds a good vitamin C boost to this smoothie, making it a complete health bomb.

Turmeric is becoming more and more popular in the Western world, mainly because of it’s anti-inflammatory and cancer-preventing properties. If you’re not sure about the turmeric in this smoothie, then start slowly and increase the amount of turmeric gradually with time as you get accustomed to the taste. Try to find a fresh turmeric root, it will make a huge difference in taste. You could also swap the almond milk for coconut milk to make the smoothie taste like a good old pina colada. Since I have never been the biggest fan of cream-based cocktails, I did not feel like turning this smoothie into a healthy pina colada smoothie, but if you love the taste, go for it.

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

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I’d love for this blog to be a dialogue.

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If you’ve never heard of turmeric latte, then get ready to be amazed, because your morning coffee is about to be challenged by a decaffeinated latte that works wonders. I’ve travelled quite to quite a few European cities in the past months, and turmeric latte has wormed its way into hip and healthy cafes in cities such as Paris or Amsterdam this year. In fact, the Guardian has named the turmeric latte as “your 2016 drink of choice”, so there’s no more getting around it, and if you haven’t seen it in your city yet, it’s only a matter of time before you’ll see the golden milks offered everywhere. 

Turmeric latte has become my new favorite drink in the morning or at night, because I love how soothing it is for the body, and how good it makes me feel. The wellness-feeling of turmeric lattes derives from its nutritional benefits: it is full of nutrients, antioxidants, and delicious, warming flavors. I admit that it’s not a cooling summer drink, but let’s be honest – summer in Germany is not always sunny and hot, and nights can get pretty cold, too. So there’s plenty of times during the summer when you don’t feel like iced tea or fruit infused water. Turmeric lattes taste differently than anything you’ve ever tried before. It tastes warm, slightly earthy, sometimes sweet and savory at the same time. Combined with the flavors of cinnamon and cardamon, it is a match in heaven.

Turmeric is one of my all-time favorite spices. I use it mostly in curries, to spice up sauces, to season vegetables or rice (like in this amazing turmeric veggie paella) or even in salad dressings. This past winter, I’ve also used it as an alternative to ginger tea, which was a nice change, because I’ve been drinking liters of ginger tea all winter long. Turmeric has many health benefits, which is why it is the number one health spice used in the ayuvedic kitchen. It is commonly known for its anti-inflammatory properties, high antioxidant amount and phytonutrients. Historically it has been helping people with tooth aches, menstrual pains, bruises or colics. Most of the health benefits are traced back to the main compound, curcumin, which also gives turmeric the bright yelllow color. Several medical studies have reven related turmeric, and its compound curcumin, to cancer prevention of colon, skin or pancreatic cancer. Of course most of those studies have used large amounts of turmeric to achieve the desired results, which is unrealistic if you don’t want to eat an entire turmeric root every day (trust me, it would almost be like eating an entire ginger root). So all we can do is start small, and increase our daily turmeric intake by adding it to teas, lattes, curries, sauces or dressings.

For all those who haven’t tried turmeric lattes yet, I advice you to start small on the turmeric, and increase the amount in your lattes slowly and gradually. It does not help if you add a teaspoon of turmeric to a small pot of warm almond milk, and then be grossed out by its grainy texture. Just like ground cinnamon, ground turmeric does not completely resolve in lattes, so there will always be some particles left on the bottom of your mug. If you are new to the whole turmeric latte thing, try to avoid that last sip (although I think it’s the best part), in order not to develop an aversion to this drink.

I love adding a pinch of pepper to turmeric dishes, as it is said to increase the absorption of curcumin. You can also play around with additional flavors. Vanilla, and coconut oil are great additions as well.

VIDEO TURMERIC LATTE (GOLDEN MILK):

Enjoy!

Did you make this recipe or have any suggestions, questions or comments?

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It’s gonna be a sunny week in Germany, and so I prepared some healthy strawberry coconut popsicles, to keep us cool when temperatures reach 30°C tomorrow. Germany may not be known for its outdoorsy culture, but as soon as temperatures reach the 20°Cs (70s in Fahrenheit), you will see people everywhere. Our little old town districts are flooded with crowds, people are sitting in the little cafes or restaurants, in our parks or in their backyards barbecueing. Though I love strolling through our old town districts with its many ice cream places, I was never really into ice cream. I know this sounds totally strange, but it’s true. I am not an ice cream person. I’ve tried all sorts of ice cream, and I even had the supposedly best gelato ever in Venice, Italy, but it’s just not something that I love. Binge-eating ice cream when you are said is also something that I can absolutely not relate to as I cannot eat anything when I’m not feeling well. So it wasn’t until I discovered healthy ice cream, that I actually grew fond of the cold dessert. I tried making my own popsicles about three years ago, and I have been hooked ever since. There is something so magical about making your own ice cream from real, natural fruits that you will never want to go back to the store-bough kind. These popsicles actually taste like strawberry, because, well, they are made with fresh, locally grown strawberries. Like all berries, strawberries are bursting with antioxidants, which I have really come to love ever since I started my program to become a nutritional health coach. I keep telling everyone about the benefits of antioxidants, and I think I’m already boring everyone around me with details. Well, thankfully I have a blog with readers who actually appreciate this knowledge (I assume). So be prepared to hear a lot more about antioxidants in the future.

The white layer in these healthy strawberry coconut popsicles is a mix of coconut cream and raw honey. If you are vegan, feel free to substitute the honey with rice malt syrup. I love the health benefits of raw honey as it has amazing anti-bacterial properties. Coconut milk contains lots of nutrients such as B-vitamins, which are promote heart health and support the energy production in our body.

Combined with the sweetness of the strawberries and raw honey, these popsicles are a welcome treat for hot summer days. They are also kid-friendly, and make a great summer surprise treat for barbecue parties.

Enjoy!

Did you make this recipe or have any suggestions, questions or comments?

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This recipe brings back great memories from my trips to Florida, where I tried the famous Key Lime Pie for the first time in my life. It’s such a great cake, because it’s not too sweet and has this amazing lime flavor, that makes you want to never stop eating it. Key Lime Pie is originally from the Florida Keys, where they use the so called “key limes” to make this pie, which gives it its famous name. I have yet to try to make my own healthy version of key lime pie, but since I like it so much, it will be hard to find a version that will come close to the original masterpiece. 

Since I don’t have time to bake a lot these days, I simply kept adding lime juice to my smoothies, and realized pretty soon, that it reminded me of the sweet and sour taste of key lime pie. So I tested a few versions and came to like this one the most. The smoothie contains lime juice, obviously, bananas (because they make every smoothie naturally creamy and sweet), coconut flakes and coconut water for the extra touch of holiday feeling, cucumbers (because I add cucumber to all my smoothies), spinach for a vitamin K boost, mint for even more freshness, and avoado, which adds some healthy fats to the whole thing. And there you go, that’s all the magic ingredients in this refreshing smoothie.

I love adding lime juice or any kind of citrus fruit juice to my smoothies, because it contains lots of vitamin C, which is the most well-known antioxidant. Vitamin C strengthens the immune system by protecting our cells from free radical damage. Besides from its health benefits, lime juice simply adds a great touch of freshness to any smoothie, and instantly makes it taste more like a cocktail than a healthy drink. Try it for yourself!

Enjoy!

Did you make this recipe or have any suggestions, questions or comments?

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