A Healthy Journey

Find the foods you love, that love you back!

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Yes! My blog has moved over to my website to join the rest of the party. 

I'll see you there: http://katrinevanwyk.com/blog/

[healthyjourney]

Good People, 

My book Best Green Drinks Ever is finally here! I am so excited to announce that it will be in stores in only days and is already available for pre-order on Amazon. 

I am so excited to share all these fun and delicious recipes with the world. Let me know what you try and how you like 'em. 

xo

Katrine

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Spring Cleaning from the Inside Out

Do you want more energy, glowing skin, better quality sleep, a clear mind, and to maybe lose a few pound along the way? Then you’re ready for a cleanse! Join me, a certified holistic health coach and yoga teacher, for a 2-part nutrition and yoga workshop – an opportunity to start fresh.

By supporting the body’s natural detoxing capabilities through food and movement, you will learn how to safely remove toxins that have built up in your tissue - leaving you feeling sharper, leaner, and full of energy. We’ll talk about easy ways to add in more nutrients and how to crowd out the foods that are weighing you down like dairy, soy, and gluten. And yes, it involves drinking those delicious, green drinks!

You’ll walk away with healthy recipes so you can easily make these meals at home. We will also practice yoga and incorporate detox boosting postures and symptom-relieving techniques, so that when you experience cravings or headaches from not drinking coffee, you’ll have your toolbox packed with tricks to help you get through.

Class will finish with restorative yoga poses that help activate the parasympathetic nervous system, which is what helps us rest, restores energy, and allows the body’s organs the space to do their job. You’ll return home rested and packed with helpful tools to get through your cleanse with ease.

Location: Mala Yoga, 162 Court Street, Cobble Hill, Brooklyn Cost: $55 for two sessions. Space limited to 15 students.

  SIGN UP NOW!

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Smoothie of the Week: Almond Milk

It has been to cold in New York this last week to drink cold smoothies! So instead I though I'd share a recipe for nut milk. It is so much easier than you think to make it yourself. You can use the nut milk as a base for smoothies, make hot chocolate or chai tea, make chia pudding or pour it over your granola. 

Raw Almond/Nut Milk

1 cup almonds (or any nut you like - Brazil nuts work really well too!) 3 cups pure water a pinch of sea salt 1 tsp vanilla extract 1 medjool date 

1. Rins and soak the nuts in pure water over night or for 8hrs. 2. Drain the water from the nuts and rinse again. Add to the blender. 3. Add in 3 cups of pure water and the salt. 4. Blend until smooth. Drain the liquid through a fine mesh strainer, cheese cloth or a nut milk bag.  5. Add the now pulp-free milk back to your blender with a date and the vanilla extracts. Blend again until smooth and enjoy!

Photo: Patryce Bak 

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Smoothie of the Week: Alkalinity Bliss

Alkaline diets, PH and low acidity are buzz words I've been hearing a lot of lately. The alkaline diet is about eating more foods that are more alkaline on the PH spectrum to help our blood achieve a more balanced PH level. Even though there is a lack of research in this field, it is safe to say that eating more fruits and vegetables are good for you! The modern wester diet tends towards a lot of processed foods that tend to also be very acidic, such as refined grains, dairy, sugar, soda and meat products. So, to help re-balance, it can be a good idea to eat more foods that come from the other end of the spectrum, such as fresh fruits and vegetables - and especially those leafy greens! And there's a big bonus; eating a more alkaline diet full of fresh greens can also do wonders for your skin, creating that irresistible glow. 

So, the smoothie of the week is packed with just that - leafy greens - for alkalinity, detox boosting and a nutritious punch. Oh, and it's really delicious too! 

Alkalinity Bliss

½ pear ¼ avocado 1 packed cup spinach ¼ cup coconut water 1 cup almond milk 1 tsp chia seeds 1 scoop protein powder (hemp, pumpkin or pea works great!) pure water

Blend it all up, sip slow and enjoy! 

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Flu Season Helpers

It's flu season, at least here in New York. And so, it's time to boost your immune system!  I've written two articles over the last week on MindBodyGreen.com. Check out my 5 All-Natural Alternatives To Flu Shots and Have The Flu? 5 Things You Should Do Right Now!  Knock yourselves out :) And you know what they say in the boys scouts: Be Prepared! 

Here's my recipe for a potent, immunity boosting  Ginger Brew: 

Grate 1 tbsp fresh ginger into a cup and pour hot water over it. Let it steep for 5-10 minutes. Add the juice of 1/2 lemon, a sprinkle of cayenne papper and one tsp of raw, local honey. Sip and enjoy slowly. 

Perfect on a cold winter morning! 

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Smoothie of the Week: Hale to the Kale

Are you still scared of kale? This smoothie will finally make you a convert. With avocado for creaminess and pear for sweetness, the kale's more bitter flavor completely dissapears. But the benefits are still there; minerals, vitamin A, C and K, 45 different antioxidants to fight off free radicals, detoxing properties and fiber for digestive aid.  'Nough Said!

Hale to the Kale 

½ pear ¼ avocado ½ cucumber ½ lemon handful of cilantro 1 cup kale (packed) ½ inch ginger ½ cup coconut water 1 scoop protein powder (hemp, pumpkin or pea works great!) pure water -  as much as you need to reach your desired consistency  Blend it all up, sip slow and chew!  

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Smoothie of the Week: Belly Soother

After a few weeks of heavy eating and drinking (I'm assuming here) give your belly a real probiotic and enzyme boost with this delicious, creamy smoothie. The coconut yogurt provides healthy fats and god bacteria to help restore your gut flora. And papaya is famous for it's potent enzymes that aid in digestion. 

Drink up for you belly! 

Belly Soother

1 cup papaya

1 cup coconut kefir, yogurt ( aka cultured coconut milk)

juice from ½ lime

1 tbsp raw honey

Blend it all up and sip it slow. 

[thisistoday]

joshua tree friday

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Spent a magical day in Joshua Tree today... My hubby captured this moment in the sun. Have a great last weekend of 2012 and happy full moon night.

xx Katrine 

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A Christmas Recipe

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Smoothie of the Week: Hypnoparadise

Time for another smoothie. This week I added some extra super power to help us all get through the Holidays! Spirulina is a good source of GLA - the fat our brain most desires, as well as protein and cancer fighting properties. Maybe best of all - it's a real energy booster - something I think we can all need this time of year.

Oh yeah - and the Prince themed song titles continue.

Hypnoparadise

1/2 banana 1/2 blueberry 1 tbsp coconut manna 1/2 cup almond milk 1/4 cup coconut water 1 tsp spirulina 1 scoop vanilla protein powder 

Blend, sip and chew... 

[healthyjourney]

The Norwegian fashion and wellness magazine Stella came to visit me in New York. They  followed me around for a day and here's what they captured.   

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Snowballs - A Sweet and Healthy Holiday Treat

I love giving home made, edible treats as Holiday gifts to friends. There is something so nice about spending the time to make something with a little dose of love added! I made this over the weekend for a lovely couple I've been coaching this fall. They are expecting a little baby girl and spending the holidays nesting at home in Brooklyn... I thought some sweet and delicious snowballs would be the perfect gift. 

Coconut Snowballs

Makes 12 balls

1 3/4 cups unsweetened shredded coconut, divided 2 teaspoons coconut oil
  3 tablespoons maple syrup
 (go for Grade B if you have!)  2 tablespoons unsweetened coconut milk
 (the canned kind) 1/2 teaspoon vanilla extract
 1/2 teaspoon cinnamon
 1/8 teaspoon sea salt

1. Place 1 cup of coconut and the coconut oil in a food processor or high power blender (Vitamix etc) Process on high speed until it turns into a paste.  2. Add in the rest of the ingredients, waiting to add the rest of the coconut until the end - as  you want that to simply blend - and save a few tablespoons of shredded coconut for rolling.  3. Shape the batter into bite-size balls and roll them in the remaining shredded coconut. Let them sit in the fridge for a hour before eating or packing into a jar for gifting (this is the hardest part!) 

Stores well in  the fridge for weeks (right!) 

(recipe adapted form thekitchn.com)

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Smoothie of the Week: (The Green) Kiss

This week's smoothie has got some green goodness! The avocado adds healthy fat and makes it super creamy and the coconut water add delicious hydrating sweetness. Pear is an under-utilized fruit in the smoothie world, but for no good reason! And I'm sticking with the Prince themed names....

(The Green) Kiss

1 cup Coconut water 1/2 Pear 1/2 avocado 1 packed cup of spinach 1 tbsp flax seeds  pure water - add enough to make it creamy but drinkable. Or keep it lusciously thick and eat it like a pudding.

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Gluten Free Pasta with Mushrooms, Greens and Beans

Remember when I wrote about the GOMBBS, the five foods that fight cancer; greens, onions, mushrooms, beans, berries and seeds? While I save my berries and seeds for my smoothies, I managed to create a delicious recipe with the rest of them!  This is a perfect dish when you're craving some comfort-food but would rather not deal with the inevitable guilt... 

Here's the recipe for you.  

Gluten Free Pasta with Greens and Mushroom Sauté 

Serves 2

1 cup uncooked brown rice or quinoa pasta (penne or fusilli works great)  1 tbsp olive oil 2 cloves garlic, minced 1 small yellow onion, chopped  2 cups sliced mushrooms of your choice 1 cup broccoli florets 1 cup cooked adzuki beans (but any other beans would work here too!) 2 cups chopped kale 1 small can of anchovy filets, finely shopped 1/4 cup chopped, fresh basil 

Heat a deep pan or skillet, add the olive oil and minced garlic 

Add the chopped onion and sauté for about 5 minutes

Cook the pasta according to the package instruction. Drain and set aside

Add the mushrooms and broccoli, sauté for another few minutes

Toss in the kale, cooked beans and anchovies. 

Finally toss together the pasta with the sautéed vegetables.

Add in the basil just before serving. 

If you liked this recipe, you might want to check out the other Recipe's on my blog too! 

To get more recipes, tips and trick straight to your inbox! And make sure to sign up for my newsletter. 

Let me know how you like it.  Comment below and share it with your fellow gluten-free explorers.

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Smoothie of the Week: Purple Rain

Blackberries are packed with antioxidants and fiber. I love eating frozen ones as a fun snack and add them to my smoothies. In this week's smoothie recipe the blackberry is the star.

Purple Rain

1 cup fresh or frozen organic blackberries 1 cup almond milk 1 -2 scoops rice protein (plain or vanilla)  1 tbsp chia seeds 1 tbsp coconut manna pure water - until you reach your ideal consistency a few drops stevia for sweetness if you need (we all have a different tongue and taste for sweet - so use it as needed, I left it out)  

[healthyjourney]

10 Natural Ways to Get Beautiful Right Now

Looking your best doesn't have to be expensive or unnatural. Here are 10 easy ways to get beautiful, naturally, right now: 

1. Dry-skin brush

Use a bristled brush and stroke your skin while still dry a few mornings a week before you shower. This simple morning routine increases circulation of lymph and blood and removes dead skin cells! You’ll get glowing, smooth and touch-worthy skin, guaranteed.

2. Sauna

Sweating is good for us and a dry sauna helps the body excrete toxins. The skin is one of the body’s elimination organs and when we allow it to breath by removing dead cells (dry skin brush) and sweat it can do its job a lot better.

3. Exercise

Get the blood flowing with some kind of exercise of your choice. It will bring color to your skin and the increased amount of endorphins and confidence looks good on you! Include some exercises like Pilates or yoga for good posture. Hold your head high, be present and smile – you are beautiful!

4. Have sex

After an orgasm your body gets flooded with the feel-good hormone endorphin and growth hormones that make you look and feel young. That’s right – these hormones help wipe out damage from sun and stress. The deep breathing you experience during sex also increases your oxygen intake and decreases stress. So go forth! 

5. Green Juice

A green juice is like a loaded liquid multi vitamin! Cucumber is hydrating, especially for your skin, and the greens are alkalizing and aid the body’s detoxification process. Try this as your one-a-day multi and see what happens.

6. Eat fat and make an oil change

We need god fats to maintain a skin that’s well hydrated - that stays plump, dewy and wrinkle free. Eat avocados, salmon, chia seeds, sardines and coconut oil and ditch the processed oils (canola, sunflower, corn, soy etc.) – they are much more likely to oxidize and cause inflammation in the body – and is therefor not a beatifying food at all.

7. Get a shower filter

Our body absorbs what we put on it –  and that goes for the water we bath and shower in too! There is added chlorine in all our tap water today. Chlorine dries out the skin and can even cause rashes and itchiness. Get a shower filter that filters out chlorine and other chemicals from you water. Your skin will thank you!

8. Lather your skin with oils

Avoid the toxic perfumes, parabens and additives and lather your skin up with 100% pure oils like coconut, jojoba, argan oil and Shea butter. Jojoba oil is especially great for oily skin as it help balance out the skins natural occurring oils.

9. Eat the rainbow

Fruit and vegetables with bright colors are also high in antioxidants that help fight free radicals in out body. Free radicals are a main source of aging for our skin and body, so beat it at the cause with natural foods, not with fillers and expensive topical magic potions.

10. Cut the sugar

By now you’ve probably heard that sugar is toxic and can lead to a range of chronic diseases. But it also causes inflammation, which make you age faster, cause wrinkles and even acne. Stick to fruits and sweet vegetables as your main sources of sweetness. (Bonus: you’ll get all those good antioxidants in too!