• Why Emotional Eating Is Not A Bad Thing + Immune Boosting Coconut Yogurt
    Breakfast,  Lifestyle,  Snacks,  Sweets

    Why Emotional Eating Is Not A Bad Thing + Immune Boosting Coconut Yogurt

    What is Emotional Eating? Emotional eating means when you eat foods, oftentimes ‘unhealthy or junk food’ for other reasons than hunger. So, you use food as a response to negative emotions, such as stress, anxiety, or sadness. Or you do it to numb or handle a difficult feeling. Eating your feelings is a real thing. Think about that time you finished a chocolate bar at one sitting or a pint of Haagen Dazs ice cream just like in romantic comedies. We all have experienced a form of emotional eating at some point in our lives. And hey, it’s not necessarily a bad thing. Don’t label emotional eating as something bad…

  • mango overnight oats

    Mango Overnight Oats

    I’m crazy about mangos. It’s great for your gut health, packed with fibers, vitamins and it’s simply delicious. Especially in this Mango Overnight Oats recipe where mango is the star ingredient, it combines great with the creamy milk, soft oats, and nut butter. As a busy mom, with a busy mind and busy life, I often make these overnight oats for busy mornings. This breakfast is great for on-the-go when you’re short on time and on your way to your meeting or office, you can at least enjoy these overnight oats instead of unhealthy fast food options from Starbucks or other pre-packed convenient breakfasts. These oats keep me full until…

  • mindset shift

    How to Navigate Through COVID-19 With the Right Mindset?

    So life is tough for most people right now, globally. As we speak there’s a global pandemic going on, people are getting sick and even worse dying. But then there are a lot of people who don’t fall in this category. But they are left without jobs, being stuck at home with their spouse and/or children, experiencing anxiety, financial stress, domestic abuse, worries, sleepless nights and exhaustion. Yes, exhaustion. Bottom line, in whatever category you fall – your life has changed dramatically and expected! And the hard part is, for how long? We don’t have a clear endpoint to this new way of life or any manual or roadmap for navigating a…

  • seed crackers
    Breakfast,  Snacks

    Healthy Seed Crackers

    I love all things crispy and crunchy. But instead of going broke by buying expensive healthy seed crackers from health stores and artisans, or having processed boring pre-packed crackers, why not create your own healthy seed crackers. These gems are packed with fiber, nutrients, minerals and all things good for you and your gut. I truly believe that we all can eat a little bit more fiber these days. I don’t necessarily love to eat nuts, seeds and oats. I mean I love fruits, cakes and ice creams, come on let’s be real here, shall we. But, I also know that nuts, seeds and oats are so good for us.…

  • 5 reasons to cook your own meals

    5 Reasons to Cook Your Own Meals

    Ok, I bet you’re all cooking a little bit more than you’re used to — or if you are not the main person to cook at home, I bet you at least eat more home-cooked meals during this time of social distancing and isolation. This article is written during the COVID-19 pandemic and it’s one of those challenging, once in a lifetime situations. I want to share five reasons why you should take action in this area of your life as it can transform your physical and mental health. It may seem obvious but let’s begin by getting clear on what home cooking is. The next time you’re attempting to…

  • immune boosting turmeric juice

    Immune Boosting Turmeric Tonic

    I believe you can always find simple ways to boost your immune system. If you want to learn more about the immune system and gut health please read this article for more wisdom nuggets. In this recipe, it’s all about good taste, texture and a good dose of anti-inflammatory properties, vitamins, minerals and fiber. All these are essential to support your overall health and in particular your gut health. Did you know that your immune system is connected to your gut health. If not, you should really head over to the article before making this tonic. This combination is classic and timeless and I’m sure you will enjoy it! The…

  • Lifestyle

    How Keeping a Gratitude Journal Changed My Life

    You see, a diary isn’t just a place to write down your thoughts or scribble down that dream house. I want to encourage you to add a new category to your thoughts. How about you start to appreciate all the good things of your day. You start to count your blessings, see the positive aspects of that never-ending 2 hours commute to and from work. Because if you start to see the positive sides of your circumstances you start to ACT & THINK a different way.  The Right Perspective Complaining about your circumstances has never helped anyone. Including yourself. As a matter of fact, the more you focused on the negative and lack, the more you…

  • mango popsicles
    Snacks,  Sweets

    3 Ingredient Mango Popsicles

    It’s mango season here in Bali and that alone makes me and my kids the happiest people. Especially Rocco is crazy about mangoes, he eats at least 1 whole mango all by himself every day. When in the season these golden God-send fruits are cheap, amazingly sweet, incredibly juicy and huge in size — truly nature’s candy! I’ve been using mangoes in all kinds of recipes. I made mango chutney, mango sushi, mango raw cake, mango chia pudding, and today I’ll be sharing the easiest 3 ingredient mango popsicles. If you have kids, you can ask them to help you make, this way they feel incredibly proud of themselves and…

  • Healing Detox Tea

    Healing Detox Tea

    The last couple of weeks were quite extraordinary on the island of Bali — several earthquakes, lots of rain for a dry season and too many mozzies, who said climate change is not a real thing? You better be prepared when the weather changes drastically. So I came up with this Healing Detox Tea for when you feel under the weather. Or actually, you should drink this as an immune booster/gut healing/miracle/detox concoction. Whenever you are drinking this, it’s good for you! So without further ado, let’s get brewing! Healing Detox Tea Prep time: 5 mins Total time: 5 mins Serves: 1 liter Ingredients 1 liter filtered (warm) water Juice…

  • peanut butter coconut balls
    Snacks,  Sweets

    Peanut Butter Protein Balls

    Who else needs a pick me up treat at 4 pm? Just something with a hint of sweetness, not overly sweet, and nothing of the overly processed, high saturated fat and corn syrup-filled junk. No, I’m talking about real food, a snack or treat that is nourishing, delicious, satiating, creamy and oh so finger-licking yummy! Hands down these peanut butter protein balls are the best you will ever have. There’re lots of other recipes out there, but nothing beats these easy balls. The peanut butter reminds me of my childhood, you know the time when you spooned out the bottom of the peanut butter jar. But besides that, it’s packed…

  • gut health

    Everything You Need To Know About Inflammation, Leaky Gut, Immune System and Allergies

    Today’s post is a long one, so bear with me. Why? Because I’m very passionate and concerned about this topic and I feel that there’s a lot of confusion surrounding our health today and more people need to understand these specific matters better. So I would like to share about the topic of: auto-immune disease allergies immunity inflammation I want to specifically talk about these topics because it’s one that’s coming up more and more. It’s something that really affects everyone. I think the immune system can come across as something unclear and complicated. The immune system is something we can’t see and yet it’s defending us at all times,…

  • 12 easy steps to better health

    12 Easy Steps To Better Health

    I have a question for you. Have you ever noticed that when people talk about health, they tend to fixate on what they should be doing and not what they are already doing now? I’m sure you’ve heard it many times — a friend starts talking about how unhealthy they feel, and before you know it the conversation has shifted to a negative spiral about not working out enough and not eating healthy. You find yourself in a situation where it looks impossible to be healthy. Start small But have you also wondered that you can move this situation from negative self-talk to encouraging, inspiring surroundings? You can, for example, celebrate…

  • 7 ways to become happier

    7 Ways To Become Happier

    I’m going to throw out three threshold questions about happiness that I’m sure you thought about yourself. Then I’m going to suggest 7 very manageable, realistic resolutions for you to try in your own life to think about your own happiness, as well as the happiness of people who you might be trying to help.  Because what I found is that when you look at people who are happier, they have habits that work for them. And people who are less happy don’t have habits that work for them. But first of all, there are these three threshold questions that really come up again and again when you’re thinking about…

  • spicy korean noodles

    Spicy Korean Cold Noodles (10 minutes!) + Intro on Ayurvedic

    Have you ever heard of Ayurvedic teachings? It is originally from India and it is a holistic healthy lifestyle that has been practiced for centuries. The concept of Ayurvedic is all about restoring and keeping a physical and emotional balance. Yes please, who doesn’t want that? Each individual is unique and therefore has a different ‘Dosha’. Which type of dosha and energy is dominant in your life depends on your personality, body type, personal preferences and the environment in which you live. By reading more and doing several tests online, for example here, it came out that I am a Pitta dominant. It is said that everyone has a little…

  • thanksgiving

    Thanksgiving vs. Appreciation

    It’s THANKSGIVING friends!!! Although I personally didn’t grow up with this celebration and therefore don’t celebrate it (I’m from The Netherlands remember) Yet I’m fascinated by others who do. I see it in American movies, TV series, where they have big feasts and gatherings with friends and family, watching football, having turkey and so on. It reminds me of Christmas actually. The part that I love the most, aside from all the good food, is probably when everyone is saying what they are grateful for. It’s beautiful when a group of people gather and practice gratitude, it makes me wonder why we don’t do this more often. Being grateful is such…

  • intermittent fasting

    What is Intermittent Fasting?

    In-ter-mit-tent fasting. I see it everywhere, Instagram, Youtube, so I thought what is this all about. Right before my holiday to Hong Kong and Taiwan, I started my journey in Intermittent Fasting (IF). After four weeks, four whole weeks,  I can say that I am loving this new way of eating. In the scene, they call it IF. At first, I thought why are you capitalizing the word ‘if’? Only reading IF for a couple more times I realized that it stands for Intermittent Fasting. Like anything else, you need to do your thorough research before trying something new, especially if it has to do with your body. I did…

  • tropical smoothie bowl

    Easy Tropical Smoothie Bowls

    Originally from the Netherlands, this moment of the year would be a very depressing month in Amsterdam. The transition phase from Fall to Winter results in cold, rainy, windy, dark, perhaps also snowy days.  You wake up in the morning in darkness, you come home from work or school in darkness. It was always a tough time for me personally. I remember vividly, during office hours, I would dream of sunny destinations and could feel my sandy toes on the beach. Only to be woken up by my boss who said I had to stop dreaming and get back to reality. The truth was, I didn’t like my reality. I didn’t…

  • how to pursue your passions?

    How To Pursue Your Passions?

    Do you sometimes have a hard time fitting yourself in a conventional career box? I do. There are so many things that I was pursuing, yet it was all under this umbrella of entrepreneurship. The problem was that I constantly felt ashamed and self-conscious when people at parties would ask, “What do you do?” I figured after a while the term multi-passionate entrepreneur sums it all. I went from running my own fashion company to being an illustrator, photographer, jewelry designer, web designer, creative director at an e-commerce firm, copywriter, online marketer, content creator to what I do now helping women finding balance with food and weight as a health…

  • Cast out fear with this one tip

    Cast Out Fear With This One Tip

      I used to be afraid of many things. Afraid of the dark (still now and then), for insects (God help me), for the dentist, public speaking, horror movies, sickness and to gain weight. I’ve spent too much time to be afraid. What you focus on will grow and this is also the case for fear. I don’t want my life to be dominated by fear, insecurity, and doubts. I can openly talk about my fears, acknowledge them, but let them dissolve without identifying with them. There’s a common mistranslation of saying: “I am afraid,” as if the fear is us, forever. We don’t say, “I am fever” or “I am a sore throat.”…

  • Vegan Lentil Bolognese

    Amazing Vegan Pasta Bolognese

    Since eating mainly a plant-based diet, I try to invent a vegan variant for all my favorite dishes. Of course, a classic Bolognese sauce could not be missed in my repertoire. The kids and Andrew are love this classic dish so the pressure was quite high. Initially, I started making my default recipe for Bolognese minus the minced meat. But that was a little too easy and the sauce missed a substance being meatless.  In different vegan cookbooks, I saw that the meat was replaced with lentils or chickpeas. How genius! In this recipe, I replaced the meat with lentils and added more vegetables. The best way to get the kids eat…

  • 10 signs you're gluten intolerant
    Health,  Nutrition

    10 Signs You Are Gluten Intolerant

    More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It’s estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed. It started when I got a stomach ache every night after dinner as a teenager. The pain was not unbearable, but sufficiently enough to take stomach drops and other forms of medication for gastric problems. The pain continued and after reading all kinds of scary stories online I went to the GP. She could not figure out what I had and sent me to the hospital for a stomach test that had to show whether…

  • 12 Tips How to Practise Self-Care

    12 Tips How to Practise Self-Care

    “To experience peace does not mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of a hectic life. ” – Jill Bolte Taylor With a demanding career, a full-on social life and running a smooth household we (women) often forget to take care of ourselves. This is a time where self-care is high on the agenda. Under self-care, we understand the actions and behaviors that help us to prevent health problems and give us benefits by improving our mental and physical health. It is an essential part of a healthy lifestyle. If we take…

  • beetroot hummus

    Quick and Easy Beetroot Hummus

    Lately, I’m obsessed with colorful foods. Vibrant beetroots, pumpkins, purple cabbage, watermelon radishes, peas anything with the colors of the rainbow will brighten up my day. Did you know that each color represents its unique vitamins and nutrients? There comes the saying: eat the rainbow! Red, purple and blues serve as a powerful antioxidant in the body. They are for a healthy heart and memory function. Strawberries and beets, for example, are high in folic acids. Red paprika and mix berries are loaded with vitamin C. Orange and yellow colors is packed with beta-carotene. This antioxidant is then converted in the body to vitamin A and maintains eye health (here…

  • mango coconut milk popsicles
    Snacks,  Sweets

    Mango Coconut Chia Popsicles

    My kids love popsicles, ice cream, donuts all the sweet stuff. But especially the sensation of ice-cold popsicles is magical to my boys. My youngest often scoops out ice cubes from my drink and eat it. Brain freeze! Instead of feeding my boys with ice cubes, why not make healthy, fresh and fruity popsicles without the added refined sugars and dairy? I always have frozen fruits and vegetables in the freezer. Think of mangoes, all kinds of berries (cheaper than fresh ones!) bananas (excellent for nice creams = banana icecream) and lately I’m using cauliflowers in my smoothies to get that extra vitamin hit plus it makes it all creamier.…

  • blue berry smoothie

    Blueberry Cashew Smoothie

    Smoothies are my go-to quick snack or breakfast when I have little time. Surely as a mom and wife, I too have a busy schedule yet want to maintain my health and prevent any energy dips. I made myself some promises regarding a healthy lifestyle. Number 1: I never (well never say never) skip breakfast. That’s the most important rule (rules sound horrible but hey, you gotta give yourself some boundaries). When you skip breakfast, what literally means -break the fast- from all the hours of sleep (average 6-8 hours), your body is in survival mode. In other words, it stores fats and calories because the engine is not receiving…

  • sweet potato fries

    Rainbow Turmeric Sweet Potato Fries

    Did you know that sweet potato are healthier (fewer carbs and calories) naturally sweeter have more fiber more calcium and magnesium have more vitamin A + C than its cousin white potatoes. Next time when you do groceries lookout for these beautiful sweet potatoes that come in different colors such as orange, purple, and yellow. Don’t confuse them though with yams, that’s family from the other side. Since I eat more plant-based and gluten-free I always have sweet potatoes at home. They are incredibly versatile to cook with and they keep you full longer. Because they are naturally sweetened, therefore kids love them too. In today’s recipe, I created the…

  • coconut lentil soup
    Mains,  Soups

    Coconut Lentil Soup (Dahl)

    Since I eat plant-based, lentils and beans are my go-to source of protein. I like the texture of these little gems so much more than meat. So funny when I look back at my previous self; I used to love meat. I was even on a Paleo diet for a while. A solely meat-based diet only made me miserable and I was left feeling not comfortable in my own skin. It just didn’t feel right. There are many reasons why I switch to a plant-based way of eating. Adding more vegetables, fruits, beans, legumes, nuts and mostly whole grains or even gluten-free make me feel like I’m on top of…

  • chocolate granola
    Breakfast,  Sweets

    Crunchy Chocolate Granola

    Chocolate powder + oats + nuts + seeds = Chocolate Granola 🙂 As simple as this. You can play with the sweetness of this granola recipe, I tend to lean more towards less sweet. All up to your taste buds. Be creative and replace ingredients you don’t have on hand with just whatever you do have. Makes sense no? Ok let’s go, it’s playtime! Crunchy Chocolate Granola Recipe Type: Breakfast Prep time: 10 mins Cook time: 15 mins Total time: 25 mins Serves: 4 cups Ingredients 1 cup rolled oats 2 1/2 cup mixed nuts and seeds: sunflower seeds, pumpkin seeds, almonds, cashews, hazelnuts, walnuts, they are all perfect 1/3…

  • blue berry smoothie bowl

    Blueberry Smoothie Bowl

    I’m a big fan of smoothie bowls. The base of the smoothies can vary but most of the time I use frozen fruits to get that nice thick firm consistency of ice cream. Think of frozen bananas, avocado, mango and berries. But vegetables would do the trick too. Such as cauliflower (creamy!), pre cooked edamame beans, baked pumpkin or sweet potatoes. Yum, getting hungry again while writing this 🙂 I like these bowls because they are so quick and easy to whip up. Trust me, no rocket science involved in here. Just get whatever you have on hand for the toppings as well. Think of granolas, nuts, seeds, shredded coconut,…

  • ginger banana cookies

    Ginger Banana Almond Cookies

    These cookies are soft and delicate. They’re perfect to enjoy with a cup of herbal tea, coffee when you’re having your well-deserved me-time. Friend, I know you’re a hard-working lady, who cares for your friends and family. But you know what, today is the day you can enjoy these easy to make cookies for some TLC (Tender Love Care). That’s right, I want you to see cooking as an act of self-care. Buying the ingredients, perhaps you already have these in your pantry, measuring the ingredients and taking some time off your busy schedule will do you good. Even if you don’t like to cook or bake, I’m telling you,…