Recipes & inspiration

Here you will find nutritious, vegan, gluten-free recipes and inspiration, perfect for those who already eat or want to eat more gluten-free and vegan. All recipes are gluten-free, without white, refined sugar and vegan - just the way I like it! Most of the recipes are also very easy to prepare, just because I want to show that vegan, gluten-free, healthy food, cooking and baking do not have to be complicated and difficult.

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What you focus on will grow
What you focus on will grow

Think about that for a while.

Our thoughts and actions are very closely connected and what we choose to focus on will affect the outcome.

Negative thoughts and experiences will create stress and negative emotions in our body, and affect our experience of life and the world around us. How we interact with it.

Thoughts create feelings, and to choose other thoughts that are positive and more helpful can be so powerful and calm our nervous system.

Many people are not aware of what kind of repetitive thoughts they have all the time.

An exercise can be to notice your thoughts and what your focus is during a day.
- What kind of thoughts do you have?
- What do the thoughts tell you?
- Are they helpful?
- Are they kind?

Choose one of the negative, not very helpful thoughts and change it to a positive one.
What feeling does that create in your body?
Notice if there's any difference.

For me, this has really helped me to understand the power of our thought and how they affect us.

träd åhus 1
How can we calm a stressed nervous system?

Stress is a word that many associate with something bad and negative.
Stress is actually a natural reaction of the body that arises when we are exposed to threats, pressures, or various challenges. Throughout history, stress has been crucial for survival, especially during sudden, unforeseen events and dangers.

Acute stress is experienced temporarily and usually subsides on its own once the threat or challenge has passed. Long-term stress, which sometimes turns into a "chronic" condition, is the one that persists over a long period and can seriously harm us.

Stress can be caused by both internal and external factors. External stress is related to things in the environment, while internal stress is more about what one personally experiences as stressful. This can involve emotions such as fear or uncertainty. Stress and anxiety are often linked, and for some individuals, a significant portion of their daily thought patterns consists of stressful and negative thoughts. We are all different, and what is stressful for one person may be completely insignificant for another.

During acute stress, the body reacts with a "fight or flight" response, or one might experience a "freeze" reaction, which means becoming paralyzed and disconnected from the body instead.

In a fight or flight response, the body prepares to either fight or flee from the situation. Stress hormones are activated, breathing becomes faster, the heart beats quicker, and the body's tolerance for pain increases.

When the brain perceives the threat as too overwhelming to handle, one may instead enter a freeze response. This reaction occurs involuntarily. You might feel weak, dizzy, numb, and disconnected.

The crucial aspect when it comes to stress is that the body receives recovery and sleep between stress reactions. Without this essential recovery, stress becomes prolonged and can cause significant health issues and harm. Prolonged stress can result in a constant feeling of high stress levels in both the body and mind because the body continues to release stress hormones over extended periods. This can lead to various problems, illnesses, and exhaustion.

Prolonged stress can affect the body in several ways. Many people experience:

- Sleep problems and difficulty getting restful sleep
- Waking up unusually early, in the middle of the night, or struggling to fall asleep
- Persistent fatigue and tiredness despite sleeping
- Difficulty concentrating
- Impaired memory
- Increased negative emotions such as sadness, anxiety, and irritability
- Stomach pain, headaches, and/or palpitations
- Stiffness and pains in the body, muscles, and joints
- Weakened immune system
- Withdrawal and social isolation

When experiencing prolonged stress, seeking support and help from external sources may be necessary. This could involve conversations with a coach, psychologist, or counselor, depending on the root cause of the stress. However, there are also many things you can do on your own.

I myself have experienced prolonged stress, which eventually manifested as (among other things) pain throughout my body. Initially, I had no idea what the pain was caused by. With the help of various techniques and methods, I was able to overcome the stress response.

When you've been pushing yourself for a long time without taking care of yourself and ignoring your body's signals, it can take some time for your body to learn anew and understand that it's safe. Everyone is different in this regard.
Changing behaviors and thoughts can initially feel difficult and contradictory, even when you're doing something good for your body and mind. That's when it's important to persist.

One of the most powerful tools to break the stress response is to be present in the here and now, using your senses. By focusing on the present moment through sight, touch, smell, and hearing, we disrupt thoughts and behaviors. When you are fully present in the moment and engage your senses, you cannot think. It's crucial for the brain to rest from time to time. If we keep thinking non-stop, we become completely exhausted.

Here's a short exercise that is good to do several times a day to start teaching your nervous system to be calm and relaxed:

1. Sit comfortably on a chair.
2. Take a deep breath – inhale for four seconds, hold your breath for four seconds, and then exhale slowly.
3. Now, use your senses. Let your eyes wander slowly around the space where you are. Allow your eyes to move where they want to. Perhaps they linger on a certain point and let your gaze rest there, or maybe your head wants to turn right or left to look in another direction. Maybe out of a window. Let your gaze wander for a few minutes.
4. Now, close your eyes.
5. Feel the surface you're sitting on. Feel your buttocks against the chair and notice how you experience it. Is it hard, cold, warm, or soft? Feel your feet on the floor. Your toes, and maybe your heels. 
6. Place one hand or both hands somewhere on your body to provide support and warmth to yourself. Put your hand where it feels right for you. It could be on your chest, thighs, or neck.

7. Feel your whole body and then slowly feel/wander from head to toe.
8. You can now open your eyes and return to your day.

Other activities that can calm our nervous system include:

- Being in nature
- Yoga (I love yin yoga and yoga nidra)
– Meditation
- Breathing exercises and breath work
- Visualization
- Stretching
– Massage
- Rocking or swaying the body
- Humming
- Hugging and spending time with loved ones (people or animals)
– Sound healing

Varför växtbaserad vegansk kost?
Why a plant-based vegan diet?

For a long time, we have known that a healthy diet consists largely of vegetables and foods from the plant kingdom. Several different chronic diseases can be slowed down and sometimes completely prevented through a healthy vegan plant-based diet, free from heavily processed foods, white sugar, high levels of saturated fat, and salt, which makes the foods we’re eating incredibly important for both the individual and society.

Allowing the diet to consist of whole plant based foods such as fruits and vegetables in all colors, legumes, gluten-free cereals, berries, nuts, and seeds can make wonders for health. A plant-based vegan diet with whole foods can, among other things, positively affect cholesterol levels and reducing the risk of cardiovascular disease.
In many cases, a plant-based diet has also been shown to yield positive results for individuals with conditions such as rheumatism, type 2 diabetes, Crohn's disease, fibromyalgia, depression, overweight, and obesity. In some cases, the condition or disease completely regresses, which is absolutely fantastic! Let food be your medicine and give your body all the love it needs to heal.

When making major changes to the diet, it may initially feel like the food tastes different, has a different texture, or doesn't taste as much as before. Too much saturated fat, sugar, and salt numb our taste buds. As a result, one may feel that fruits and vegetables don't taste like anything at all. Therefore, it's good to give your taste buds some time to readjust - because I promise you they will!
Once your taste buds have adjusted, the plant-based diet will taste better and better. It usually takes about 3 weeks for the taste to readjust.

When it comes to food and groceries, unfortunately, the unhealthy options are often very readily available in our society. The shelves near the checkout in grocery stores are often filled with candy, chips, and snacks produced by companies that make money from people buying and eating these stuff, consuming too many empty calories, saturated fat, sugar, and salt, and also risking their health.

As always, I want to mention that a healthy lifestyle is not just about a healthy diet, but also things like exercise, good sleep, good relationships, mental health, a stable nervous system, and calm in both body and mind. We need all these parts to feel good.

For those of you who want to start making a behavioral change, improve your eating habits, and start eating more plant-based foods, here are some tips:

1. Start small
If going from 0 to 100 feels like too big a step, it may be good to gradually introduce more vegetables at a steady pace. Start by buying more plant-based foods so that you have them readily available at home when you get hungry. Start serving a large salad with cabbage, carrots, cucumber, and tomato with your meals, for example. Another tip is to make a favorite dish vegan by replacing animal products with legumes, vegetables, nuts, and seeds. Eat plain or dry-roasted nuts and fruits as snacks instead of candy and chips.

2. Introduce legumes gradually
Some people experience gas and stomach issues from legumes. Legumes contains a lot of fiber and serve as food for the good gut bacteria, which makes them very good to include in your diet. Most people get used to eating legumes over time, but initially, you can try gradually increasing the amount. Start, for example, with 1/3 dl (approx. 1-2 tbsp) of beans or lentils, and then increase slowly.

3. Motivation
If you're struggling with motivation, a tip is to write down all the reasons why you want to make this behavior change. All the positive things that comes with it and why it's important. Keep these notes close and read them whenever it feels difficult. Think about yourself, your surroundings, the animals, and our planet.

4. Follow up on how you feel
Another motivation can be to note how you feel when you eat a healthy plant-based meal. The experience of feeling better in body and mind can be a good reminder that makes you want to continue.

5. What you have at home is what you will eat when you get hungry
So make sure to buy good food and snacks that you easy can grab when you get hungry. Have you, for example, tried dipping carrot and cucumber sticks in hummus? Both protein-rich and tasty!

6. Explore new recipes
There are incredibly many delicious, flavorful, and wonderful recipes from the vegan plant-based kitchen to explore. Take on the challenge of trying at least one new vegan dish per week, for example. Try a new healthy dessert, a tasty pastry, or switch out regular sugar for sweetening with dates.

7. Walk your own path
Unfortunately, there are many who want to interfere with what others eat and don't eat, and for some, it can feel provocative when someone has decided to prioritize their health and started eating healthier. It's important not to take this personally and to continue walking your own path.

Book recommendations for interested:

- Kostens Kraft of David Stenholtz
- The China-study of Colin Campbell

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