Health Blog
Health Blog
5 creative vegan sauce recipes with nuts
Nuts can provide us with protein, minerals, antioxidants, fiber, and healthy fatty acids. And there are so many plant-based, fun recipes with nuts, and here we share 5 vegan favorites. Most nuts benefit from soaking, which makes them easier to digest; this is called "activating" nuts. Cashews only need a short soaking time, while almonds need to be soaked overnight. Cashews, macadamia nuts, and pine nuts have the highest fat content and only need to be soaked for 2-4 hours. NOTE! If soaked for too long, their health-promoting oils break down. Brazil nuts should be eaten sparingly as they contain a lot of selenium. Selenium is a powerful antioxidant, which is good, but not in excess, like most things. Learn more about how to activate nuts. Recipe 1: Cashew Sauce with Paprika, Chili and Thyme 2 dl soaked cashews 2 dl water 2 garlic cloves 1 small chili pepper (seeded) 1 red bell pepper (seeded) – for a more intense flavor, you can roast it in the oven first and then peel it Fresh thyme and/or oregano A little lemon juice (optional) Blend everything in a powerful blender. Recipe 2: Cashew Sauce with Asian Spices 2 dl soaked cashews 2 dl water 2 garlic cloves A piece of peeled fresh ginger Chopped lemongrass or chopped coriander to taste A pinch of salt Blend everything in a powerful blender. Recipe 3: Almond Pesto 7 dl fresh basil / can be replaced with parsley if preferred 2 dl almonds (soaked overnight) 2-3 wild garlic cloves 1/2 tsp sea salt 1/4 tsp black pepper 2 dl extra virgin organic olive oil Mix everything in a food processor. Keeps well in a tightly sealed glass jar in the fridge. Recipe 4: Macadamia Pesto 5 dl fresh basil, 45 grams macadamia nuts, 2 tbsp pine nuts, 3 garlic cloves, 1 tbsp fresh lemon juice, 1 tbsp lemon zest (choose organic lemon), 1.5 dl extra virgin organic olive oil, salt and pepper to taste. Blend everything in a powerful blender or food processor. Keeps well in a tightly sealed glass jar in the fridge. Recipe 5: Vegan Parmesan with Nuts Blend your choice of nuts into crumbs together with garlic to taste, then mix in nutritional yeast and a little sea salt to taste. This is sooo good with, for example, zucchini noodles.
Read more
Activate nuts: Increase nutritional value & improve digestion
Activated nuts simply means that the nuts have been soaked in water and salt for an extended period, after which they are dried at low temperatures in a regular oven or a dehydrator. Soaking increases the nutritional value of the nuts while this method neutralizes enzyme inhibitors and makes the nuts easier to digest. This is especially important for people who experience digestive problems. Many who are allergic to, for example, walnuts find that they can eat activated walnuts. Interesting, isn’t it? Step-by-step: How to activate nuts 1. Rinse the nuts (or seeds). 2. Place them in a bowl or glass jar. 3. Cover the nuts with room temperature water (more water than nuts). 4. Add some sea salt (about one tablespoon of sea salt per liter of water). 5. Cover the bowl with a linen/kitchen towel so they can "breathe". 6. Avoid direct sunlight. 7. Let sit for about 10-12 hours. Cashews, pine nuts, and macadamia only need to soak for about 2 to a maximum of 4 hours, otherwise they become "slimy". 8. Drain the water using a colander. 9. Rinse the nuts thoroughly. 10. If you want, you can now easily remove the skins by "scrubbing" the nuts in a kitchen towel. 11. Then dry the nuts in the oven at 40-50 degrees Celsius, spread them out on a baking sheet and place in the middle of the oven or put them in a dehydrator. It is important that they become completely dry – this can take about 4-5 hours in a regular oven and up to 12 hours in a dehydrator. They should be completely dry and crispy. 12. Of course, you can season the nuts with your favorite spices or with nutritional yeast, see the recipe below; this is done before drying the nuts. Recipe: Vegan nut milk Maybe you prefer to make nut milk? You can easily do this in a powerful blender like, for example, Omniblend. You can also make delicious nut milk in a Soyabella. In the video below, Sara shows how it’s done. 1. Soak the nuts in water overnight. The water should cover the nuts.2. Drain the water.3. Put the nuts in the blender with cold water.4. Blend. If you need to make it thinner, add more cold water.5. If needed, strain the milk through a nut milk bag. This is most important with almonds. Some nuts don’t need to be strained, like cashews. You can make milk from hemp, hazelnuts, pumpkin seeds, almonds, walnuts, pistachios, pecans, cashews, sunflower seeds, etc.
Read more
12 adaptogens that boost your energy and stress management
How can you increase your energy and become more adaptable to everyday challenges? Part of the answer may be adaptogenic herbs. Read more in the article! What is an adaptogen? The word adaptogen means "to adapt." Adaptogens are used as a collective term for herbs/plants that work to increase the body's ability to adapt to various forms of physical, mental, chemical, or biological stress. They are often highly valued herbs within traditional herbal medicine systems worldwide. According to many herbalists and nutrition experts, adaptogens are among the most important supplements we can give the body. How do adaptogens work? As the name suggests, adaptogens help you adapt to various forms of stress while promoting stability. Another way to describe how they work is that they "normalize" many of the body's processes and help maintain homeostasis. They thus help create a state of balance in the body and make the body more adaptable. One way they do this is by interacting with the HPA axis (hypothalamus-pituitary-adrenal axis), which controls the release of many hormones. One such hormone is cortisol, a primary "stress hormone" that also contributes to symptoms associated with aging. When cortisol levels rise, we react with "fight or flight," which stimulates the sympathetic nervous system and the adrenal glands. First and foremost, it is important to understand that stress is only meant to exist for short periods. But many people experience the fight-or-flight response regularly, many times a day, and may then experience a state of constant stress, which puts pressure on the adrenal glands, lowers our energy, strains the digestive system, and causes a number of problems. Adaptogens can support you by keeping the body's stress reaction at a desirable level. 12 well-known adaptogens that help the body Ashwagandha – Studies have shown that the herb supports mental balance, increased stress resilience, and stamina. Astragalus is a popular energy booster, especially strengthening for muscles, bones, and arms. A highly valued medicinal mushroom for antioxidants and the immune system. The queen of medicinal mushrooms with a history of over 4000 years. For the immune system. Cordyceps – Has positive effects on energy production and endurance. Rhodiola – A well-known herb that helps support the stress response. Russian root / Siberian Ginseng – Its active compounds have been shown to help increase blood flow and oxygen supply to the brain. Schisandra – Is a premium herb, a berry, with very high nutritional content for all organs as well as the skin. Tulsi – The queen of herbs. An herb that has been shown to have a calming effect and may help with sleep quality. Panax Ginseng / Korean Ginseng – May help increase ATP production and improve blood circulation. Gynostemma leaves are known in Asia as the "Miracle Leaf" and share a remarkably similar chemical profile with Ginseng. Maca – Has been shown to combat fatigue and increase endurance. It is good to adjust which herbs you take according to your life situation, time of year, and constitution. Experiment and see what feels good for you; or consult an herbal expert to get a personalized program. How do I take an adaptogen? Generally, adaptogens are intended to be taken for shorter periods, about 6 to 12 weeks depending on the herb. Then you may need a break from that particular adaptogen for about 4 weeks. It is also recommended to rotate adaptogens every other month so that your body benefits from exposure to several different types of chemical compounds. Important to consider when taking adaptogens: Feel free to take stimulating adaptogens early in the day, such as at breakfast or before a workout. For example, ginseng, cordyceps, and rhodiola are ones that can give you energy. Ashwagandha and tulsi may be better suited for the evening, for example, to help with sleep. Remember never to take medications and herbs at the same time; they need to be taken at intervals of at least 4 hours. 6 ways to activate the body's own adaptogenic response It is also very helpful to enhance the body's own adaptogenic ability through, for example: Meditate. Practice yoga, qi-gong, or tai chi. Sing and hum. Use a sauna. Take a cold bath/shower. Give yourself massage and touch. Such activities promote the body's ability to adapt to everyday stresses. It's about recovery and creating a state of calm within ourselves that we can always return to and feel safe; having a place inside that is "home" regardless of life's changes. One thing is certain; everything changes, nothing lasts forever, so the greatest gift you can give yourself is to be at home within yourself. Knowing that you are your own lighthouse guiding the way. Have questions? Get in touch with us.
Read more
Manage oily skin - Causes and natural solutions
Oily skin, greasy skin, or shiny skin all describe the same skin type, namely overproduction of natural sebum. Contents Why do you get oily skin? Hormones Weather Dry skin Wrong products Excessive skincare routine Why these common tips don’t help with oily skin Dry out the skin* Wash your face often* Use toners with alcohol Do not use oils Use salicylic acid How to fix oily skin Oily skin caused by hormones Oilier skin in summer* Protect the skin from drying sunlight* Skin's moisture balance during summer* Wear less makeup when you sweat High sebum production due to dry skin Oily skin due to excessive routine Oils suitable for oily skin Acids for oily skin types* White willow bark extract* Glycolic acid* Lactic acid Why do you get oily skin? Regardless of skin type, everyone has sebaceous glands in the dermis (under the protective epidermis). Most sebaceous glands are found in the scalp, face, chest, and back. Sebaceous glands produce sebum, which is rich in fat. In skincare, sebum is often called sebum. Sebum makes the skin soft, supple, prevents dryness, and limits unfavorable bacterial growth. There can be many reasons why the skin overproduces sebum. We go through the most common causes behind oily skin. Hormones Androgens are a group of sex hormones where testosterone is the best-known hormone. Since sebaceous glands are stimulated by androgens, oily skin is common during puberty for boys. Even though girls have lower androgen levels, an increase in these hormones can cause oilier skin. Androgen levels can increase with stress, during puberty, the menstrual cycle, pregnancy, and menopause. Genetics, heredity, and age can play a role here, affecting the activity of the sebaceous glands. Weather Most people experience oilier or less dry skin during summer or when staying in a warm climate. This happens when temperature and humidity increase: If you travel on vacation from a cold to a warm climate, the skin does not have time to downregulate sebum production quickly. The skin needs less sebum when the humidity is high. You may feel that your skin is oilier even though sebum production remains unchanged. The summer sun dries out the skin. More sebum can be produced to soften and protect the skin from drying out. You sweat more because the body is trying to cool down. Sebum is needed for the sweat to stay longer on the skin. Since sebum and sweat do not mix, the skin can have small "sweat droplets" that shine. In this case, many mistake increased sweat for increased sebum production. In reality, it’s only about how much you sweat. Sweat mixed with powder makeup settles patchily and sets into fine lines on the skin. This can cause acne and various skin problems. Dry skin The skin (and body) does everything to create balance. When the skin is dry, sebum production increases in an attempt to compensate for the lack of moisture. The root cause of oily skin can therefore often be genuinely dry skin. Wrong products The cause of oily skin can also be the wrong skincare products. An overly drying cleanser or a cream lacking moisture can definitely cause imbalance in the skin and result in shiny skin. Excessive skincare routine You can also get oily skin from an intense or excessive skincare routine such as: too frequent washing. too much or harsh exfoliation, physical friction, and rubbing. too much peeling and/or acids. constantly new products introduced to the skin. With an extreme skincare routine, too much sebum can be washed away, the skin becomes irritated, and the skin barrier weakens. The skin increases sebum production to compensate for the loss and protect itself. That’s why these common tips for oily skin don’t help Regardless of the root cause of oily skin, there are certain tips you should watch out for. These tips may feel good at first but worsen the skin’s condition in the long run. Oily and shiny skin is usually the result of an imbalance in the skin. We go through a few common tips that contribute to more imbalance and even oilier skin. Dry out the skin The most common advice for oily skin is to dry out the skin: "Wash your face often" The advice to wash your face more often to keep the skin matte and free from shine and oil is a very bad idea. Especially if the advice is to wash with a strong cleansing product (that foams). Frequent washing removes too much of the sebum that needs to remain on the skin. This stimulates the sebaceous glands to produce more sebum. Even the skin's beneficial bacterial flora can be disturbed by cleansing products and excessive washing. "Use toners with alcohol" It is absolutely true that alcohol, among other things, has an antibacterial effect. A certain amount of alcohol combined with moisturizing and pH-balancing ingredients can therefore be beneficial for acne-prone skin. But an alcohol-based toner or facial water without any moisturizing and pH balancing is not good for any skin type at all. Alcohol is very drying, which only stimulates the skin’s own oil production. If you don’t know which ingredients provide moisture and pH balance, it’s best to choose an alcohol-free toner. A toner should not be mattifying but primarily moisturizing, astringent, and pH balancing. "Do not use oils" There has long been fear of vegetable oils, especially regarding oily and acne-prone skin. The advice to use oil-free products and creams is based on the fear that: vegetable oils clog pores. vegetable oils are too heavy for oilier skin types. But there are different kinds of vegetable oils! A heavy oil like coconut oil or avocado oil is usually not ideal for oily skin. However, lighter oils like safflower oil, watermelon seed oil, or the balancing jojoba oil are excellent for oily skin. Not all vegetable oils are the same. They have unique fatty acid compositions which give them different properties and therefore suit different skin types differently. Additionally, plant oils are a natural source of vitamins, antioxidants, and enzymes that support the skin's own functions. Keep in mind that most oil-free (free from vegetable oils) moisturizers and lotions contain various forms of silicones, texture agents, stabilizers, and fragrances. These neither add moisture, balance, nor strengthen the skin. There are significant differences between conventional and organic skincare, as well as between vegetable oils and petroleum-based oils that are important to know. Use salicylic acid Salicylic acid is effective on oily skin. It has good exfoliating properties and can penetrate the skin to dissolve clogged pores. The downside of salicylic acid is that it is incredibly irritating and drying. The skin can easily become red, burned, and flaky. Salicylic acid is a salicylate and a component of acetylsalicylic acid. The substance: harms children's health. has a negative impact on women's fertility. can pass into breast milk and harm the baby. Some studies have shown that salicylic acid applied topically to the skin is safe for pregnant women to use. Other studies claim that salicylic acid should absolutely not be used by pregnant women. Simply put, more studies are needed to determine a safe answer on whether salicylic acid affects us. For this reason, we do not recommend it for: children. pregnant women. women who want to become pregnant. nursing women. Salicylic acid can both reduce skin oil and counteract acne. It should be used with caution: use in low concentrations. use only one product with salicylic acid in your skincare routine. preferably do not use together with other acids and especially not with retinol and vitamin C. do not use if you have sensitive or problematic skin. How to fix oily skin What helps with oily skin and why? Think long-term when you want to get rid of oily skin. The skin is our largest organ that adjusts and adapts to imbalances (internal and external). Help the skin come into balance. For those with oily skin, it’s especially important that the skin has: pH balance. a microbiome in good balance, i.e., a good balance of beneficial bacteria. balanced sebum production. That’s why you want to use products and have a skincare routine that: in the long run balances the skin’s moisture levels and sebum production. removes dirt and excess sebum without stripping the skin’s natural sebum. makes the skin feel clean, yet smooth and hydrated. Here we clarify the biggest mistakes you can make and what actually helps with oily skin. Oily skin caused by hormones It’s difficult but not impossible when hormones are causing trouble. Whether it’s puberty or menstruation, our hormones are affected by stress, sleep, and diet. Biggest mistake: eating unhealthy, stressing as usual, going to bed late. What can help: By relaxing, doing breathing exercises, getting good and enough sleep, you can influence hormone levels. A balanced diet can also make a big difference. Cut down on inflammatory foods like red meat, sugar, wheat, and dairy products. Eat more greens, healthy fats, and drink more water. Take extra good care of yourself when your hormone levels fluctuate. Oilier skin in summer It’s common for the skin to feel less dry during the summer months. For those with oily skin, summer can be an especially challenging period. That’s why it’s important to adapt your skincare to the weather. Remember! When moisture is lost, the skin is stimulated to produce more sebum to compensate for the lost moisture. That’s why your skincare routine in summer should be adjusted to restore moisture and oil balance. Protect the skin from drying sunlight The sun’s UV rays dry out and burn the skin more than you think. Therefore, use at least SPF30 to prevent moisture loss and sunburn. Biggest mistake: skipping SPF on the face. Best SPF for oily skin: Odylique Organic Sun Screen SPF30 The skin’s moisture balance during summer The higher humidity means the skin needs less hydration. If you also avoid the sun and don’t sweat, the skin doesn’t lose as much moisture. Then you should switch to a lighter, less nourishing face cream or skip creams/oils and only use serum. The biggest mistake: using the same skincare products all year round. Best summer products for oily skin: Odylique Spot-on Serum True Balance Gel Cream from Evolve If you are in the sun and/or sweat a lot, you need to compensate for both moisture and oil loss (despite the higher humidity). When you sweat, both moisture and oil are drawn to the skin’s surface and eventually evaporate or are wiped away. Use moisturizing aloe vera or products with hyaluronic acid under your SPF in the morning and under face cream or face oil in the evening. The biggest mistake: stopping moisturizing your face. Best products for moisture and oil loss: Odylique Spot-on Serum, Evolve Hyaluronic Serum 200, or i+m Naturkosmetik Fluid Equalize Clay Hyaluron Wear less makeup when you sweat When you sweat in summer heat, moisture mixes with your makeup. Therefore, use less makeup in summer. Choose cream makeup over powder makeup, as water (sweat) causes powder makeup to clump on the skin, which can cause irritation and acne. Skip thick layers of mattifying makeup. It dries out and acts like a mask on the skin in summer heat. The biggest mistake: applying thick layers of makeup or drying mattifying makeup. Best summer makeup tip for oily skin: use less makeup and accept that the skin needs to sweat and looks more dewy when it’s warm. Use self-tanner instead of foundation: Eco by Sonya Tan Face Water. Try a lighter foundation with SPF in one: Alga Maris Tinted Sunscreen SPF30. High sebum production due to dry skin Using a strong cleansing face wash, alcohol-based toner, and various mattifying products only triggers the skin to produce more sebum. Therefore, choose products that cleanse and balance without disturbing the skin’s natural oils. The biggest mistake: using products that create a matte look by drying out the skin. Best cleansing and mattifying products for oily skin: Daily face wash – Evolve Daily Detox Facial Wash Alcohol-free toner – Inlight Beauty Floral Tonic Alcohol-free makeup remover – Evolve Deep Clean Micellar Water Face mask – Evolve True Balance SOS Mask Primer – 100% Pure Mattifying Primer Oily skin due to an excessive routine It's not just drying skincare products that cause imbalances. The biggest mistake: constantly over-treating the skin with various products, washes, masks, and exfoliations weakens the skin barrier, disrupts the pH balance, moisture levels, and the good microflora. The end result can be acne, irritated, red-flushed, oily, and sensitive skin. Best skincare routine for oily, unbalanced skin: Wash your face at most twice a day. Exfoliate and peel according to the product’s recommendation or a maximum of 2-3 times per week. Be patient. Do not constantly introduce new products to the skin. A new product should be used for 4-6 weeks to see its full potential. Oils that suit oily skin Like dissolves like, meaning – oil dissolves oil. That’s why the very best for oily skin is vegetable oils. Try it and be amazed by the fantastic result. Try both washing your face with oil and moisturizing your skin with oil. Biggest mistake: being afraid to use plant-based oils. Best oils for oily skin: | Cleansing oil | Face oil | | | ----------------------------------------- | ----------- | - | | Pure, cold-pressed oil – Jojoba oil | x | x | | Pure, cold-pressed oil (light) – Watermelon seed oil | x | x | | Pure, cold-pressed oil (light) – Squalane | x | | | Pure, cold-pressed oil (light) – Hemp seed oil | x | | | Oil blend – Inlight Beauty Face Oil | x | | | Oil blend – Inlight Beauty Make Up Remover | x | | Acids for oily skin types There are certain acids that are especially suitable for oily skin. Willow bark extract is not a pure acid. However, it has exfoliating properties and is therefore included here among the other acids. White willow bark extract White willow bark extract (white willow bark) can dissolve clogged pores, balance and control sebum production. It also has potent antibacterial and anti-inflammatory properties. White willow bark extract is rich in tannins, flavonoids, phenolic acids, and other minerals that soothe the skin and support cell regeneration. At the same time, it gently exfoliates, has an astringent effect, and counteracts free radicals. The great advantage is that white willow contains salicin, which is a milder version of salicylic acid. It does not irritate the skin and is gentle enough for sensitive skin. Glycolic acid Glycolic acid (glycolic acid) is especially good if you have oily skin with acne. Glycolic acid is the smallest AHA acid (alpha hydroxy acid) and therefore works deeply. It dissolves and reduces excess sebum. The acid is not recommended for sensitive skin as it can feel too intense. Lactic acid Lactic acid (lactic acid) is the mildest AHA acid. It works on the skin's surface and gently dissolves excess sebum. Also suitable for sensitive skin. Biggest mistake: using your own acid combinations, too many strong acids, and exfoliating the skin for too long or too often. Best exfoliators for oily skin: | White willow bark extract | Glycolic acid | Lactic acid | | ------------------------------------------------------------------------------------------------------------------------------- | ---------- | --------- | | | | | | Evolve Miracle AHA 3 minute Mask | x | x | | Eco By Sonya Super Acai Exfoliator | x | | | Evolve Liquid Radiance Glycolic Toner (exfoliating toner) | x | x | Read our Ultimate Guide for acne-prone skin for more information.
Read more
15 natural ways to manage exhaustion and fatigue
A question we have received several times is: “I’m tired all the time, what should I do? I’m probably exhausted.” When you experience great fatigue or exhaustion, you have probably gone through significant or underlying stress over a longer period. You may also have experienced a traumatic event in life. After prolonged stress, you often have depleted your supply of the neurotransmitter serotonin. When serotonin levels drop below a good value, you may, for example, have trouble falling asleep or waking up at night, experience worry and/or anxiety. When serotonin has become very low, the adrenal glands do not receive signals from the brain to produce cortisol and DHEA. You may feel exhausted, down, and have difficulty handling stress and pressured situations. Here is information we hope can support you if you recognize yourself in this. Patience The most important thing is to be patient with yourself and your life situation. To pause and be kind to yourself. If you have pushed yourself too far, there is no “quick fix”; it takes time to return to your former self or rather: a “new self.” Recovery Recovery can take a long time but it is definitely possible! Giving yourself time every day for relaxation, rest, and sleep is very important. Rest. Sleep. Reduce stress. Say no to everything you can’t handle. 1. Relaxation If you have trouble relaxing, techniques like a pre-recorded meditation or breathing exercises are helpful. Other tips include talk therapy, meditation, relaxing music, and walks in nature. Meditation is a fantastic tool to pause for a moment, which anyone can learn, little by little. Meditation releases calming neurotransmitters that transform reactions into relaxing states. 2. Listen to your body If you find yourself feeling sad, angry, or panicked by saying yes to things and taking on tasks like a new assignment at work, you need rest. This feels different for everyone, but remember there is nothing wrong with you, you just need to take care of yourself. 3. Rest If you feel like it’s “shaking” inside – a feeling often relatable for someone with exhaustion – it is of utmost importance to rest, and resting with warmth can be beneficial. Like taking a bath, having a hot water bottle on your body, going to a spa, or getting a massage. Even closeness to someone you can relax with works. Or just holding someone's hand. Someone who can help you regulate yourself. You can also drink a cup of herbal tea or miso soup or eat a fruit. Anything that gives a feeling of well-being and provides “comfort.” Being close to animals also offers great comfort, if the opportunity exists. Healthy diet 4. Clean food It is important to choose as clean a diet as possible with as much nutrition as possible. 5. Nutritious food Real, nutritious food includes vegetables in all colors and forms, sprouts, fruit, berries, nuts, and seeds. Feel free to vary the vegetables so you get different colors on your plate at each meal. Something that contributes a lot of nutrients is green juices. Since "living" foods are full of nutrients, we get pure energy from them. Unrefined carbohydrates (whole grains, beans, and vegetables) and good protein as well as good fats like cold-pressed olive oil and Omega 3 are also important. 6. Cut down on gluten and dairy It is worth trying to avoid gluten and dairy products for a while to see how you feel and instead try plant-based products. Fish can be good but in smaller doses because unfortunately today it contains a lot of heavy metals which weakens us, and we also have the whole environmental issue around fish which means it is no longer an obvious choice. 7. Avoid stimulants It is important not to overstimulate the body with, for example, too much coffee, cocoa, alcohol, or sugar. If you are very exhausted, you can easily get palpitations or anxiety from certain foods and drinks. Yes, you read that right, you can get anxiety from food and drink if, for example, the liver is not capable of handling the intake. At certain times in life, the liver has too much work. Alcohol is one example that can be felt immediately when exhausted. Sometimes you can feel it right away, sometimes you notice it after a few hours. 8. Drink water Feel free to drink water, lemon/lime water, and herbal teas. How often should I eat 9. Eat less and more often If you are exhausted, it can be good to eat a little less and more often. This is because when you suffer from low levels of adrenal hormones, blood sugar can fluctuate, and low blood sugar can strain the adrenals. To reduce this, it is important not to get too hungry. Then you may feel even shakier. 10. Do not fast If you are exhausted, you should not do partial fasting or full fasting as it can stress the body even more. This is something you can do when you are 100% recovered and the body has all the building blocks again. The body needs nutrients to handle a detox. Training 11. No hard training Training hard is not a good idea when you’re exhausted – instead, you need to train more gently. For example, yoga, dancing, cycling, swimming, or forest walks. You can gradually build up your training over time until you feel more energy and find tougher workouts manageable. Then training gives you the energy it should. 12. Training should make you happy After training, you should feel happy and fulfilled; if you feel sick, the training is too intense. Once you’ve built up herbs, adaptogenic herbs can be a very good idea. Adaptogens are herbs and plants that help increase the body’s ability to adapt to various forms of physical, mental, chemical, and biological stress as well as changing situations. Which adaptogen suits you best is something you need to try out. But we recommend taking one adaptogen at a time. Feel free to read more about adaptogens. Dietary supplements 13. Take supplements Suggestions for important supplements that support in various ways. Vitamin C – a superb antioxidant that really supports us in all situations.B-complex – B vitamins are so important.Extra B-12 – it’s a good idea to get a blood test to check your B-12 levels.Lactic acid bacteria (probiotics)Magnesium – very good for anxiety, pain, and stress.Q10 – for cellular and heart energy.Lemon balm – both calming and uplifting.An herbal blend for good sleep – such as Sleep Balance.L-Theanine – a fantastic amino acid for stress and anxiety.Iodine – supports the thyroid.Selenium – very important for both the thyroid and the immune system. Infection & inflammation 14. Take care of infection and inflammation Keep in mind that if you carry a long-term infection, your immune system and adrenal glands are working overtime. It’s important to find out and take care of the infection or inflammation. Common infections can be digestive or dental problems. Here, culprits like bacteria, viruses, fungi (candida), parasites, or heavy metals are important to remove from the body as they worsen conditions and cause fatigue. This is difficult to know and understand on your own, so we recommend that you visit a nutrition therapist or a functional medicine doctor and get tests done. Ask for help! Get in touch with us if you have any questions and take care out there.
Read more
Healthy chocolate recipes with natural sweetening
Want to make your own healthy chocolate at home? Here is a simple chocolate recipe with alternative sweetening for those who don’t want conventional white sugar. Perfect when you want to offer something tasty or why not during Easter celebrations? You need 100 g cocoa butter 50 g cocoa powder 100 g carob powder or lucuma 2 tbsp coconut palm sugar, xylitol, or honey 50 g – 100 g dried fruit and/or nuts/seeds. You can use, for example, raisins, goji berries, coconut, hemp seeds, cashews, almonds, pumpkin seeds, etc. How to make it? Melt the cocoa butter over low heat. Stir in all the other ingredients until it becomes a smooth mixture. Pour into molds. Silicone molds work best, in our opinion. Place in the freezer for 15 minutes. Then store in the refrigerator. Nice silicone molds can be found, for example, at Panduro. Vegan Chocolate Mousse Plant-based chocolate mousse with avocado is super easy to make yourself at home. You need 2 ripe avocados 5 tbsp carob powder 2 pinches vanilla powder 2 slices kiwi 4 small pieces watermelon 2 wooden skewers Fresh mint for garnish How to make it? Put the avocado in a blender together with the carob and vanilla and blend until smooth. Take the sliced kiwi and watermelon and thread the fruit onto skewers. Put mousse for one person in a small bowl. Garnish the mousse with some fresh mint. Place a fruit skewer on top. Serve and enjoy.
Read more
The skin's acid mantle - protection against skin problems
The foundation of healthy, vibrant skin is a balanced acid mantle, or in other words, the skin’s protective barrier. The acid mantle is present all over the body, including the scalp. It is produced by the body and exists as an invisible film on the very surface of the skin, mainly composed of sebum, moisture-binding substances, urea, and lactic acid. Why is the skin’s acid mantle important? The acid mantle has several functions: it maintains the skin’s pH level. The balanced skin surface has a pH of about 5 – 5.5. it prevents harmful bacteria, fungi, and microorganisms from establishing themselves on the skin, as they do not thrive in the acidic environment. it preserves the balance between moisture and oil on the skin’s surface. it protects the skin from internal and external attacks. What happens when the acid mantle is disrupted? When our acid mantle becomes unbalanced or damaged, skin problems can occur such as: dryness and dehydration. overproduction of sebum to restore balance. skin irritations (eczema). sensitivity. blemishes and acne. Every time we wash our skin, we also wash away a bit of the acid mantle. To keep it intact and the skin healthy, it’s important to review your cleansing products for the face, body, and hair. Many skin and hair care products do not have the same pH as the skin and can disrupt the protective acid mantle. If you use products with drying surfactants or wash too often, you risk washing away too much of the acid mantle. The body rebuilds it, but the skin’s pH can become unbalanced. This creates an opportunity for bacteria and microorganisms to take hold, the skin struggles to retain moisture, and begins to overproduce sebum—a condition where acne bacteria thrive. The acid mantle can also be affected by excessive sun exposure, poor diet, certain medications, and internal and external stress. How to restore the acid mantle If you feel your acid mantle has been disrupted, we recommend using: a mild, preferably non-foaming cleanser for the face such as Odylique – Creamy Coconut Cleanser. a gentle shower gel like the ones we offer. a shampoo that cleanses without drying out hair or scalp, such as Bruns Frisörer nr 04. a moisturizing oil or cream. For example, evening primrose oil can be used on the face, eye area, and body. i+m Sensitive Moisturizing Cream is good for dry skin. Choose i+m Sensitive Intensive Cream if your skin is very dry. A facial oil and cream can be combined during winter for extra protection, applying the oil first.
Read more
Micellar water: Gentle cleansing for all skin types
Micellar water resembles regular water, but the liquid contains micelles that attract dirt like a magnet. This way, the skin's surface is cleansed in a simple and gentle manner. It is a super product that cleanses gently and effectively while moisturizing the skin without leaving an oily residue. Simply put, it is makeup remover, cleanser, and toner in one product. How does micellar water work? Micelles are soap molecules that, at certain concentrations, temperatures, and pH levels, form spherical droplets. A soap molecule has a water-soluble (hydrophilic) end and an oil-soluble (hydrophobic) end. In a micelle, the oil-soluble ends of the soap molecules face inward, and the water-soluble parts face outward. Therefore, you can say that the center of the micelle forms an oil droplet, but it does not feel oily on the skin thanks to its water-soluble exterior. The micelles remain in their water solution and do not stick to our skin. They attract and bind makeup and other dirt in the oily end while counteracting the drying effect of water on the skin. The skin is thus gently cleansed of makeup, dirt, and impurities as the micelles attract them like a magnet. A micellar water dissolves stubborn makeup much better than an oil and without any greasiness. Who can use micellar water? Micellar water is a cleanser suitable for all skin types, including sensitive skin. It can be used both morning and evening and also works for those who wear contact lenses. Micellar water is a perfect cleansing option at the cabin, on the boat, at festivals, and on flights where water is not available. It is also great to have in your handbag when you want to quickly and easily refresh your makeup from work to an evening party because it cleanses the skin without greasiness. How do you use micellar water? Moisten a cotton pad with micellar water. Sweep over the face in circular motions from the center outward. If you want to use a regular cleanser first, you can use micellar water as a toner to absorb the last dirt particles. Gentle cleansing in the morning for those who wake up with oily and shiny skin. Micellar water does not need to be rinsed off the skin. Drop some on a cotton swab to fix makeup mistakes. Clean makeup brushes with micellar water. 3 natural micellar waters we recommend Evolve Deep Clean Micellar Water Evolve Deep Clean Micellar Water is a 2-in-1 product that cleanses and moisturizes the skin with 50.9% organic ingredients. The water effectively attracts makeup, air pollutants, and dirt. The skin becomes clear and silky with a healthy glow. Hyaluronic acid ensures that this micellar cleansing water does not dry out the skin. 100% Pure – Rose Micellar Cleansing Water A micellar water from 100% Pure that is also vegan-friendly and alcohol-free. It effectively and gently dissolves dirt and makeup while moisturizing the skin without feeling oily. Rose flower water and glycerin soothe, supply, and bind moisture, and cornflower water refreshes tired eyes. i+m Naturkosmetik Pure Skin Micellar Water Pure Skin Micellar Water gently but effectively removes makeup and dirt from the skin. Thanks to its innovative micellar nanostructure, the product deeply cleanses the skin in the pores while providing hydration.
Read more
Vitamin C for the skin - Benefits and product recommendations
Add Vitamin C to your skincare routine for a brighter and healthier complexion! Vitamin C makes both the body and skin feel good. Vitamin C can be supplied both internally and externally and helps you feel energetic, supports important body functions while increasing the possibility of good skin health. That is why Vitamin C is important for the body and skin Vitamin C is an essential vitamin that our body cannot produce itself. Therefore, we need to get it through diet or supplements. Vitamin C is needed for many functions in the body: strengthens our immune system so that it can function properly. is needed for the body's production of connective tissue and collagen. is needed for good health in teeth, bones, and palate. supports the body's own wound healing function. facilitates iron absorption. is an antioxidant that counteracts free radicals. has anti-inflammatory properties. is needed for our nervous system to function normally. How do I know if I have a Vitamin C deficiency? If you have a Vitamin C deficiency, you may experience the following symptoms: fatigue, irritation, lack of energy. hair loss. dry, sagging skin. inflammation of the gums. repeated colds. poor wound healing. Severe Vitamin C deficiency causes scurvy. Why is Vitamin C added to skincare products? Yes, because Vitamin C in face creams and serums helps to: strengthen the skin. stimulate collagen production. protect and actively work against sun damage and pigmentation. give the skin radiance. improve skin elasticity. it is a powerful antioxidant that protects our skin cells from breakdown (free radicals). even out skin and skin tone. You can use products with Vitamin C all year round, but it is best to use them during spring and summer. When the skin is exposed to sunlight, the Vitamin C in the skin starts to break down, so it is good to add extra. Vitamin C is volatile and sensitive to sunlight, so it is best to use the products overnight. During the day, it is important to use UV protection to preserve the Vitamin C in the skin and protect it from UV radiation. Keep in mind that since Vitamin C is water-soluble, it is not naturally found in a pure oil. For example, if you buy a cold-pressed blackcurrant oil, it does not contain any Vitamin C. Is Vitamin C good for my unique skin? All skin types can use products containing Vitamin C, even those with sensitive skin. Skincare products with Vitamin C are especially good for you who: live in urban environments and are exposed to air pollution. spend a lot of time in sunlight / daylight. spend a lot of time in front of computer screens. have uneven skin tone. feel that the skin feels loose and lifeless. Facial serums with vitamin C that we recommend If you want to add vitamin C to your skincare routine, it is easiest to start with a facial serum that contains a substantial dose. Keep in mind that skincare products containing vitamin C should always be stored in the dark so that the vitamin is not destroyed. Here we share our favorite serums that contain vitamin C. 100% Pure Multi-Vitamin + Antioxidants Potent PM SerumA serum with a full 10% stable vitamin C which, in combination with other active ingredients such as Q10, retinol, and vitamin E, makes the product a real skin booster. 100% Pure – Multi-Vitamin + Antioxidants Ultra Riché PM Treatment This is a night cream that contains both vitamin A and C. A multivitamin bomb for the skin that counteracts signs of aging, makes the skin supple, and gives it a new glow. 100% Pure Vitamin C SerumA serum with a lower concentration of stabilized vitamin C than the PM serum but with other active ingredients such as vitamin E, vitamin B5, broccoli seed oil, evening primrose oil, and white willow bark extract. It revitalizes the skin and evens out skin tone. This is how you supply vitamin C to the body and skin from within It is well known that citrus fruits contain a lot of vitamin C, but if you want to get a lot of vitamin C, you can simply focus on eating as many raw vegetables and fruits as possible. Many wonderful fruits and vegetables are packed with this beneficial vitamin, for example: blackcurrants. rose hips. strawberries. berries such as sea buckthorn. broccoli. white and kale. Keep in mind that vitamin C is a sensitive vitamin that is easily destroyed, and up to 90% is lost during heating or preservation. Early harvesting and long transport, for example of oranges, also cause a large part of the vitamin C to be lost in imported goods. If you do not get enough vitamin C through your diet, you can supplement with a dietary supplement. The Swedish National Food Agency's recommendation for daily intake of vitamin C for an adult is 75 mg. Research shows, however, that you can benefit from taking higher doses for a limited period, especially if you show deficiency symptoms or are ill. You can take as much as 1000 – 4000 mg per day. It should be evenly distributed throughout the day.
Read more
Natural intimate care with oil - Gentle cleansing
When we first tried Lip Intimate Care oils, we were quite skeptical. Why make intimate hygiene complicated when you can wash with regular almond oil? Should you really use an oil that isn’t fragrance-free for the intimate area? Let us answer these questions, as we suspect others are wondering too. How the intimate area feels is not something people usually talk about. We think the opposite; we need to talk more about it, as many have these “non-problems” like dry mucous membranes, itching, discharge, pain, etc. It’s common to have problems after giving birth or during menopause, but it’s also not unusual in youth. Tight clothing and a lot of sitting don’t help either. The 2 most important rules when washing the intimate area 1. Wash only the outside The wonderful thing about our body is that it has its own functions that keep us healthy and functioning. Therefore, you shouldn’t disturb the natural balance. For example, girls and women have discharge to keep the vagina clean. This is a completely normal function that everyone has and is a good thing (however, the discharge should not smell bad or have a strange color). Therefore, you don’t need to wash the inside of the intimate area; washing once a day on the outside with just water or an oil for extra moisture is enough. 2. Don’t use soap Conventional soap disrupts the skin’s pH, dries out the skin and mucous membranes, which in turn can cause dryness, itching, and unpleasant-smelling discharge. We therefore recommend washing the intimate area with only water or an oil. We also do not recommend using creams, even if they are made for the intimate area. A product that contains water always needs preservatives, thickeners, stabilizers, etc., which is not a good idea to have in the vagina. A simple oil does the job just as well as soap, if not better. Natural oils contain plant substances that counteract infections, fungi, and bacteria, as well as fats that help the mucous membranes retain moisture. Lip Intimate Care If you want to wash the intimate area with an oil, I warmly recommend the cleansing oils from Lip with natural fragrance. After just one wash, I understood that this cleansing oil was something completely different from regular almond oil. This is an intimate oil that has been carefully refined to achieve a good, not too sticky feel, along with carefully selected plant oils for their positive properties. Their oils are gentle cleansing and intimate oils used instead of soap to clean and care for the intimate area. They are suitable for anyone who wants a mild alternative for cleansing the intimate area. Lip Intimate Care Cleansing + Moisturising Oil Coconut is suitable for everyone with especially sensitive mucous membranes. Also suitable for pregnant women, those who are breastfeeding, or in menopause. Lip Intimate Care Cleansing + Moisturising Oil Sea Buckthorn is suitable for anyone who is dry in the intimate area, has itching or fungal infections, as well as during menopause. After using Lip Intimate Care’s cleansing oil for a while, I noticed that the skin was less dry and the intimate area just felt calmer. Many say it helps with itching and irritation in the intimate area, and I can definitely believe that. The oil contains mild oils and plant oils that counteract infections, fungi, and bacteria, as well as keep the mucous membranes moist. All ingredients are gentle enough for the sensitive skin in the intimate area, and Lip Intimate Care’s cleansing oil is now even recommended by midwives. Not surprising, it’s so incredibly good!
Read more
5 common toxins in the home & how to create a toxin-free environment
Did you know that the air we breathe affects our health at least as much as the food we eat? That’s why it’s so important to review the quality of the environment in our home. Studies have shown that indoor air can have up to 3 times more contamination than outdoor air, even if we live in the middle of a big city. How can that be? It’s simply because we trap the air in a small space, while filling that space with unwanted substances from all kinds of sources. 5 common toxins in the home Flame retardants from home textiles, rugs, clothes & furniture. Surface treatment agents from all kinds of electronics (including appliances). Artificial fragrances from conventional detergents, fabric softeners, air fresheners, and cleaning products. Hormone-disrupting substances from paint & wallpaper glue. Unnatural chemicals from conventional skin and hair care products. If you add all the chemicals we absorb through skin contact with clothes, furniture, cleaning products, conventional beauty products, non-organic bedding, etc., you can understand the need to “detox” your home. 4 things you can do to detox your home from toxins Fortunately, there are several simple things we can do to improve our home environment so that everyone living there feels as good as possible. 1. Air out daily The fastest and easiest way to improve indoor air is, of course, to air out. Do it often and thoroughly – i.e., it’s better to air out with cross-ventilation for a short time than to keep a small window slightly open all day. One habit that is very good, however, is to leave the bedroom window slightly open overnight to improve both temperature and air quality. 2. Plant lots of plants Plants purify the air, so fill your home with as many as possible. Plants especially known for their purifying ability include Peace Lily, Snake Plant, Spider Plant, Areca Palm, Ficus, Flamingo Lily, Parlor Palm, and Golden Palm. 3. Replace your skin and cleaning products The two points above have limited effect if we don’t also address the source of the problem. You also need to stop bringing toxic chemicals into your home as much as possible. Here is a list of the most important and easiest products you can replace: You can either make your own cleaning products or buy natural ones like those you find with us. There are now plenty of natural alternatives for skin and hair care products; see, for example, our wide range here. There are also toxin-free options for laundry and dish detergents; see our selection here. We recommend that you simply stop using fabric softeners; they are not necessary. Focus on a natural, good detergent. You can do a lot with baking soda. 6 ways to use baking soda in your cleaning Clean the fridge and freezer with baking soda on a damp cloth. Rinse with clean water. The plastic parts of the fridge will look like new. Bad smell in the fridge. Eliminate unpleasant odors in the fridge by placing a small bowl of baking soda (no lid) deep inside. Shake or stir the baking soda occasionally and replace it every two months. You can reduce or completely eliminate odors from the kitchen trash bin by covering the bottom of the bin with baking soda before putting in a new trash bag. Regularly freshen up the dishwasher by running a rinse cycle with a little baking soda at the bottom of the machine. It also removes stains and hard water marks. Use baking soda to clean your wooden cutting boards. Scrub with a brush and rinse with warm water. Baking soda absorbs dirt but does not damage the wood. Clear drains. Pour a few tablespoons of baking soda into the drain you want to clear, then pour about 1 dl of vinegar or white vinegar into the drain and let it work for about 30 minutes. Rinse thoroughly with hot water. Can be repeated if needed. Here you can read our DIY: Guide to toxin-free cleaning. This video shows 3 different cleaning mixtures you can easily make in a spray bottle. Extra tip for cleaning: Castile soap We warmly recommend that you get liquid Castile soap. The word Castile refers to La Castilla – a region in central Spain historically significant in the history of soap. This is not only a biodegradable and organic soap for the body but can also be used for dishes, floor cleaning, and as laundry detergent. Safe and toxin-free for people, plants, and pets. Read more in this blog post for recipes and what you can do with it. 4. Choose natural furniture, clothes & home textiles A more long-term project to consider is new purchases of clothes, towels, sheets, and furniture. Are there natural or organic alternatives? Is there second hand? If you can’t buy organic or second-hand clothes, we recommend always washing them before use. Unfortunately, rugs and mattresses can contain a lot of flame retardants. We only recommend cotton rugs that can be washed or no rug at all. When it comes to bedding, it’s very important to only buy organic, good-quality items that you can use for a long time. Both organic cotton and wool duvets work excellently in bed. Wool doesn’t need frequent washing; it can be aired out. We hope this has inspired you to create a healthier everyday life for you and your loved ones. Good luck!
Read more
Fight acne on chest and back naturally
Acne on the chest and back can feel just as troublesome as on the face. In this article, we explain why acne appears in these areas and how to best care for the skin to reduce and prevent it. Why does acne occur on the chest and back? The skin on the chest and back, just like on the face, has many large sebaceous glands. These produce sebum to keep the skin soft and supple. Sebum is part of the skin’s acid mantle that the skin needs to protect itself. During certain periods in life, such as puberty, or if the skin is out of balance, sebum is overproduced. In this environment, acne bacteria thrive, and acne can appear. How to care for the skin on the chest and back If you have problems with acne on the chest and back, it is especially important to include these areas in your cleansing routine. We are careful to cleanse the face and often don’t think about the chest area (décolletage) and upper back, which are also exposed to air pollution and dirt. You simply need to remove excess sebum, impurities, and dead skin cells and open up the skin. Acne strikes when pores become clogged. The solution is to exfoliate, moisturize, and keep the areas as clean as possible so the pores don’t get blocked. Products that help with back acne With an exfoliating glove together with Loelle Black Soap, you can easily remove impurities and dead skin cells. This product contains, among other things, neem oil, salt, and aloe vera juice, which have antibacterial and purifying properties. If you prefer a ready-made scrub, the Pink Himalayan Salt Scrub from Eco by Sonya is the product for you. It gently exfoliates and provides the skin with important minerals and trace elements. Products that help with acne on the chest area This area has thinner skin than the back, so you need to be a bit more gentle when exfoliating. Facial products work best here. The scrub cleanses the skin with salt and crushed acai powder. It works well for both the face and décolletage. If you have sensitive skin or areas with many yellow pustules, use Evolve Miracle Mask. Apply it as a mask, and the skin is exfoliated by AHA acids. No scrubbing is needed. Rinse off after 10 minutes. Then moisturize with Super Fruit Hydrator. The cream gives the skin extra moisture and contains ingredients that help prevent acne. Important to consider with acne with yellow pustules On areas with acne with yellow pustules that may burst, you should not scrub, or at least be very careful. The pustules must not be opened as there is a risk that bacteria will spread on the skin. Instead, use an exfoliant with AHA acids. Other tips for acne on the back and chest Wash the skin around the chest, neck, and back with a mild soap after using shampoo and conditioner. Otherwise, these may remain on the skin, and especially conditioner can be oily and clog pores. If you have long hair, tie it up so it doesn’t rest against your back and neck. Wear loose clothing that isn’t too tight. Tight clothes make the skin warm, cause sweating, and can lead to more acne.
Read more
