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Yoga & Mindful Living
Nicole Dechow
Yoga Mindfulness Food Mindful Mum Travel

FOOD

KALE AND ME - Meine 3 Tage Saftkur als Kickstart für eine gesündere Ernährung // german

Nicole Dechow

Für mich war es mal wieder an der Zeit meinem Körper etwas Gutes zu tun und an Altem loszulassen. Ich baue dafür sonst gerne mal einen Juice Day ein, oder versuche ein paar Tage “raw until noon” zu leben. Das entgiftet den Körper und entlastet vor allem die Verdauung.

Aber dieses Mal spürte ich, dass mein Körper etwas mehr brauchte und habe mich dafür entschieden, die 3 Tage Saftkur von Kale and  Me auszutesten.
Ich hatte einige der Säfte schon im Paledo, einem Health Food Restaurant in Hamburg, getrunken und fand sie jedes Mal super lecker. Überzeugt hat mich, dass die Säfte lokal in der Lüneburger Heide kalt gepresst werden und das Team von Kale & Me in Hamburg sitzt, also sozusagen also ein "local team" für mich.
Geliefert werden die Kur und die Säfte aber deutschlandweit.
Da ich meine Säfte seit einigen Jahren auch gerne selbst presse und mich grundsätzlich mit einer ausgewogenen gesunden Ernährung auseinander gesetzt habe, habe ich einen hohen Anspruch an die Qualität und den Geschmack der Produkte.

In der Kur gibt es 6 verschiedene Säfte für jeden Tag.
Die Säfte sind einzeln in den Zutaten gut aufeinander abgestimmt. Über den Tag verteilt  gibt es 2 grüne Säfte, die besonders alkalisch sind und somit den Körper gut entgiften.  Ausserdem 1 superleckere Mandelmich mit Datteln, die besonders gut dem Hunger entgegen wirkt.  Der Saft Nr 1 #PAMPINEAPPLE ist total lecker und wird gerade im Sommer auf jeden Fall einer meiner Lieblingssäfte werden.

Mein Favorite Drink ist aber #ALEAVOCADO, durch die essentiellen Fettsäuren der Avocado schmeckt der Saft fast wie ein Smoothie, ist also etwas gehaltvoller und hilft auch bei akuten Hungerattacken.
Der erste Tag war trotz Vorbereitung am Vortag der schwierigste für mich, die 2 anderen dafür umso entspannter. Ich habe sogar ein Familienbrunch am 3. Tag durchgehalten und dabei brav meine 2 Säfte getrunken und hatte nicht das Bedürfnis unbedingt mitzuessen.
Unser Körper gewöhnt sich sehr schnell daran und dankt es uns am Ende, wenn wir uns gut um ihn kümmern.

Hier sind meine ganz persönlichen Durchaltetipps für die 3 Tage Kur:

  1. am Tag vorher mt Glaubersalz abführen
    das entlastet den Darm und nimmt das Hungergefühl, das häufig nur durch anstehende Verdauung entsteht.
  2. Saft No 6 “Amy Almond” in kleinen Schlucken über den Tag verteilt trinken
    Die Mandelmilch nimmt das Hungergefühl
  3. Gemüsebrühe und/oder warmes Wasser zusätzlich trinken. 
    Vor allem im Winter ist es wichtig den Körper warm zu halten, warmes Wasser hilft dem Körper ausserdem, Giftstoffe aus dem Körper zu schwemmen.
  4. SECRET TIP: Kokoswasser mit Fruchtfleisch trinken
    ich habe an Tag 2 und 3 jeweils eine Flasche “Real Coconut” Water mit Fruchtfleisch getrunken. Durch die kleinen Fruchtfleischstücke hatte ich fast das Gefühl, es ist feste Nahrung und konnte ein bisschen auf etwas kauen.


Schaut unbedingt mal auf der Webseite von KALE AND ME vorbei, dort gibt es auch noch ein paar tolle Tipps für den Erfolg der Saftkur.
Ein ganz toller Bonus ist, dass man die PET Flaschen kostenfrei zum Recycln zurücksenden kann.
Das Etikett dafür kann man ganz einfach über die Webpage ausdrucken.

GIVEAWAY: 
Wenn ihr Lust habt die Säfte von Kale & Me selbst mal zu testen, hinterlasst einfach hier oder auf dem passenden Instagram Post einen Kommentar und mit Glück gewinnst du ein 1 Tages-Set mit allen 6 Säften, dass direkt zu dir nach Hause geschickt wird.
Der Gewinner wird am 8. März hier in den Kommentaren bekannt gegeben.*

Ich drücke euch die Daumen,

Love, 

Nicole
 

Dieser Artikel entstand in Kooperation mit KALE AND ME
*AGB's des Gewinnspiels:
Teilnahmeberechtigung:
Personen, die ihren Wohnsitz in Deutschland oder Österreich haben. 
Die Teilnahme setzt keinen Kauf der Ware voraus.

Gewinn, Benachrichtigung und Gewinnübermittlung:
Unter den Teilnehmern wird ein 6er-Saftpaket verlost.
Der Gewinner wird am 08.03.2017 ermittelt. Dieser wird unmittelbar danach per Kommentar und per Direct Mail benachrichtigt und aufgefordert die Adressdaten mitzuteilen. Falls diese Mitteilung nicht erfolgt, verfällt der Gewinn nach 7 Tagen. Die Versandkosten des Gewinns übernimmt Kale&Me.
Eine Barauszahlung des Gewinns ist ausgeschlossen.
Datenschutz:
Der Gewinner willigt ein, dass seine Daten von der Kale&Me GmbH zur Abwicklung des Gewinnspiels genutzt werden dürfen. 
Die Nutzung dieser Daten kann jederzeit per E-Mail an hallo@kaleandme.de untersagt werden. Dadurch wird die Verarbeitung abgebrochen und die Person vom Gewinnspiel ausgeschlossen. Die Daten werden nach Abwicklung des Gewinnspiels gelöscht.
Teilnehmerausschluss:
Kale&Me behält sich das Recht vor Teilnehmer, die falsche Angaben gemacht haben oder gegen die Teilnahmebedingungen verstoßen haben, vom Gewinnspiel auszuschließen.
Anwendbares Recht:
Anwendung findet ausschließlich das Recht der Bundesrepublik Deutschland. Der Rechtsweg ist ausgeschlossen.

5 Ayurvedic Detox Tips

Nicole Dechow

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Ayurveda and Yoga are like sister and brother. In the core they support each other and come from the same root – the ancient vedic scriptures which hold the knowledge of all life. 

Ayurveda helps us to keep our body and mind healthy and strong so we can live a happy and meaningful life. 
When we understand our true nature, we find cure and balance also within nature. 

Here are my 5 super easy and effective Detox Tips - suitable for all Doshas*:

1. Lemon Water
It is so easy and so effective. Before having anything else have a glass of warm water with fresh lemon in the morning. This will help your body get rid of  accumulated toxins (ama) in the deeper tissues and your digestion.

2. Tongue Cleaning
Our tongue is absorbing a lot of toxins. Clean it in the morning with a simple tongue cleaner, which can be easily found in your next health food store. I recommend the traditional ones made of copper.

3. Herbal Home Garden
Try to find some space for you own small herb garden. Plant some local herbs, that can easily regrow. 
Also stock up on some good quality spices like cinnamon, saffron and cayenne pepper. Put lots of your green herbs and even spices into your smoothies, juices and everything you cook or prepare – they are full of
different vitamins, antioxidants and chlorophyll and flush your liver and kidneys.

4. Food Timings
Have your last meal at least 3 hours before  you go to sleep. Everything after that will not only disturb your sleep as the body needs energy to digest but also be stored as toxins (ama) in your body.

5. Triphala
Triphala is s a 3 dosha balancing powder that aids your digestion and binds toxins in your digestive system to brings them out of it.
It is a mix of 3 different ayurvedic powders:  Amlaki, Haritaki  and Vibhitaki.
I use these vegan capsules from “Organic India” but there is a huge variety on the market.

* Dosha = Constitution, there are 3 main constitutions in Ayurveda according to your body structure.

Living an ayurvedic and plantbased lifestyle helped me a lot to shift my life from always feeling drained and overwhelmed into an energetic and happy lifestyle.
I hope these tips will help you to improve your life too.  

Stay Healthy,

Nicole

Christmas Smoothie - healthy and delicious

Nicole Dechow

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Staying healthy and still having your christmas treats?  
Here is the perfect and easy to make christmas smoothie recipe for you. If you are not in christmas mood yet this smoothie will definetly take you there.

Ingredients (2 servings)
base:
- 2 handful of baby spinach
- 2 frozen bananas, 
- 5 soft soaked dates
-  2 teaspoons raw cacao powder or I used cacao protein powder from PurYa Superfoods
extra tipp: I let the bananas defrost for around 30 min so they are not fully frozen but still give the smoothie a nice texture.
christmas spice mixture:
- cinnamon, cardamon, gingerbread spice, fresh vanilla extract

Preparation:
-put all ingredients in a high-speed blender and blend until super creamy
-add the mixed spiced and blend just a little
-serve and enjoy immediately

Merry christmas, stay healthy,

Nicole

PS: Because a lot of you asked, I use the Vitamix since years and I absolutely love it.
I admit it has its price but there is no better high speed blender plus you have 7 years guarantee on it.
 

Gingerbread Nice Cream

Nicole Dechow

It is officially Gingerbread time, the days are getting shorter, the time at home cozier. Even though christmas is still a few weeks ahead, I am already enjoying some of the best things about christmas - gingerbread and christmas spiced tea.
If you want to stay on the healthy side try this guilt-free super tasty and easy to make  gingerbread nice cream. I promise it is absolutely delicious. 

Ingredients (2 servings)
3 frozen and peeled bananas ( freeze for min 3 hours or just overnight)
125 ml oat milk
1 teaspoon of gingerbread spice
1 pinch of cinnamon
2 teaspoons chia seeds
1 pinch of maca powder

Topping: a handful of walnut kernels

Method
put all the ingredients in a good blender and blend it until it is creamy. Serve immediately or you can even put it back in the freezer for 1 hour if you want a real ice cream experience. Sprinkle the walnut kernels on top.

Enjoy , xo, Nicole.

If you like this recipe feel free to share it with your friends and leave a comment. Thank you.

Maca Energy Balls - healthy, delicious and easy to make

Nicole Dechow

 Energy Balls - one of my favorite things to bring along to friends an loved ones

Energy Balls - one of my favorite things to bring along to friends an loved ones

Maca is one of my favorite super foods. This powder made out of a sout- american root aids our mormon system, fights chronic fatigue and increases indurence and well-being. On top the taste is really good. is  tastes good and has  I made these energy balls for students of the "Yin Flow & Gong Bath Masterclass" I taught last saturday and promised to publish the recipe - so here it is.  Quick and easy to make they give you energy for a long time and they helped us to get grounded after the high-vibe gong bath.  I hope you enjoy them.  
Always with love, xo, Nicole

 These energy balls always make a good surprise for your friends and loved ones.

These energy balls always make a good surprise for your friends and loved ones.

Ingredients: (makes around 12 bigger or 20 smaller energy balls)
- 250 grams walnut kernels
-10 soaked dates (take the pit out of the dates and leave them soaking in warm water for around 3 hours or even overnight)
- 4 tablespoon maca powder
-3 tablespoon  Protein Powder ( i used cacao carob protein powder but you can substitute with cacao powder if you wish)
- 2 tablespoon coconut flour
Topping:
- A handful of coconut chips
-a few walnut kennels 

Method:
1. Put the soaked dates, walnut kernels with the maca powder, protein powder and coconut flour into a high-speed blender ( I use the Vitamix since years and love it). 
extra tip: Some high- speed blenders need a little extra fluid on the bottom so the motor doesn't spin and breaks, so start slow and work it up. If you have to use water in it, just add more coconut flour at the end.
2. Take the sticky dough out forming little balls with 2 spoons or with your hands. Roll them in the coconut chips. Put a walnut kernel on top if you like and place them on a tray.
3. Put the energy balls in the fridge for around 1-2 hours to give them just the right substance for that delicious bite.

Enjoy and share with your friend and loved ones - energy balls always make a good and healthy surprise!

 

Ayurvedic spiced oatmeal - quick and easy

Nicole Dechow

 Ayurvedic spiced Oatmeals - perfect for fall

Ayurvedic spiced Oatmeals - perfect for fall

Fall is the perfect time for oatmeal and also the perfect time to add some spices to your food -and life.
In Ayurveda we use spices to balance our elements and doshas in our bodies and also to aid our digestio. So we allow our body to soak up the maximum benefits of all nutrients of the food.

I personally love spices because they make simple food taste so delicious and they are little nutrient bombs.
So here is my quick and easy recipe for spiced oatmeals - I admit it almost tastes like spiced oatmeal cookies.
Enjoy it, xo, nicole.

Ingredients: ( 2 servings)
-200 grams oats of choice ( i use the rolled smaller one but its really up to you which one you prefer)
-40 ml oatmilk
-60 ml water

spices and toppings:
-a handful of pomegranate seeds
-a pinch of cinnamon
-a pinch of ground cardamon
- a pinch of ground anise
- coconut chips
-coconut blossom syrup (can be substituted by agave syrup or honey)

Method:
- put the oats, milk and water in a pot and bring it simmer for around 4 minutes
- put the oatmeal in a bowl and add all the toppings.  I like to add the spices afterwards so they dont get completely mixed up while cooking
-mix it while eating and enjoy

 Spices and coconut blossom syrup

Spices and coconut blossom syrup

Matcha Overnight Oats

Nicole Dechow

 Overnight oats are easy and simple to make, a nutrition bomb and simply delicious

Overnight oats are easy and simple to make, a nutrition bomb and simply delicious

Overnight oats are perfect for everyone who has a busy schedule in the morning and still wants a healthy and nutritious breakfast. You safe time in the morning because - you guessed it - you make them the night before.

So here is my vegan, quick start matcha overnight receipt for you - full of Kalium, Vitamin B and Iron. Feel free to try out different things with different spices, plant milks and enjoy.

Ingredients for 2 servings:
- I use weck glasses that be closed with a glass lid, but any other bowl or even small glass will do-

-250 grams small rolled oats
-150 ml almond milk
-8 cut strawberries
-2 teaspoon matcha powder ( i used the one from teatox)
-10 ml coconut sugar syrup
-hint of cinnamon and vanilla and macca powder

Topping: 
-cut kiwi and watermelon (use any fruits you like)

Method:

I like to make my overnight oats in layers - so in the morning you can mix it together but you still have a nice "texture"

-start putting a first layer of oats into your bowl and add the coconut sugar syrup on top
-put a bit of the almond milk so the oats are wet but not swimming in milk.
-now add another layer of oats
-add a layer of cut strawberries
-add the spices - cinnamon, vanilla and macca powder on top
-put the last layer of oats on top
-put the matcha powder on top
-now add slowly the remaining almond milk so everything gets soaked ( thats really the part to be aware not to put too little and not too much).
-thats it, put a lid on it, and put your oats over night into the fridge - do not stir. 

See you in the morning, add the toppings and stir it all together. Have a delicious start into the day!

xo, nicole.





 

Superfood Nice Cream - the vegan and healthy ice cream: matcha and blueberry

Nicole Dechow

 Get that extra energy kick with matcha and blueberries while enjoying ice cream&nbsp;

Get that extra energy kick with matcha and blueberries while enjoying ice cream 

Guilt-free, vegan, tasty and healthy ice-cream? Topped with super foods for extra energy and vitality? Yes please.
I am a huge nice cream and superfood lover, so why not combine them into one? 

I promise this matcha nice-cream will leave your taste buds happy give you with an extra kick of energy and anti-oxidants.

Ingredients (2 servings):

-4 frozen and cut bananas --> extra tip: the right way is to peel and cut your bananas before freezing them in a container.
-100 grams of blueberries
-2 tea spoon matcha powder ( i use the one from teatox, but you can choose any powder)
-100 ml rice milk
-2 tea spoon peanut butter
- a tiny pinch of sea salt
- a pinch of cinnamon

Toppings: a handful of blueberries and pistachios

Method:

-put all the ingredients in a good blender, make sure you add enough rice milk so the frozen bananas will blend and not stick to the blades.
-blend until creamy, add toppings.
-serve and enjoy immediately.

 Easy to make - Delicious taste //&nbsp;&nbsp;Featured: "Sat Nam" Necklace, Soul &amp; Jewels

Easy to make - Delicious taste //  Featured: "Sat Nam" Necklace, Soul & Jewels

Now we are all set for summer - try it out, I hope you like it.

Love, xo Nicole

 

 

NICE CREAM - the vegan healthy banana ice cream

Nicole Dechow

 Frozen banana ice cream is the best

Frozen banana ice cream is the best

 

Vegan, healthy,yummy and easy to make ice cream?  HELL YES!
I confess - I am addicted. And even if I am not the biggest banana fan, frozen banana ice cream is the best.

All you need is a good blender and a freezer to make this magnesium-bomb ice cream.

Here is my recipe for Vanilla Blueberry Nice Cream

IGREDIENTS -2 servings-

-3 peeled and frozen bananas – peel and cut them before freezing.
-2 tablespoons of peanut butter (or almond butter, if you are allergic to peanuts or do not like the taste)
-50 ml cashew milk (or any other nut milk)
-a pinch of seasalt,
-¼ fresh vanilla bean
-2 dates

Topping:
a handful of blueberries and pomegranate seeds

METHOD:

-Start with peeling and slicing the bananas before putting them in the freezer for minimum 2 hours or overnight

-Put the frozen bananas and the rest of the ingredients into a blender and blend until really smooth.

-Pull the nicecream into a bowl and add toppings. Ready to enjoy.

Extra tip: 
What I love most about nice cream is that you put a lot of good things like fresh fruits or superfoods – matcha, spirulina etc. on top of it and make almost any flavour you want to. Become creative and enjoy the creamy taste.

Find me in the kitchen working on making my  my matcha strawberry nice cream perfect - I will post it for you guys once I got the perfect recipe.

Love and bananas,
Nicole

Iced Matcha Latte - my secret ingredients

Nicole Dechow

 Iced Matcha Latte, easy, refreshing and super tasty&nbsp;

Iced Matcha Latte, easy, refreshing and super tasty 

When the days get hotter and we need a quick, tasty and healthy refreshment this Iced Matcha Latte is simply the best. I played around with a lot of different varieties and like to mix my iced match latte with different plant and nut based milks to give it a unique flavor.
But my best kept secret and ingredient is..  Coconut Water - I love the one from Fountain of Youth and Real Coconut Water.
Coconut water is also hydrating and filled up with nutrients. 

Ingredients (for 2 servings):
-5 teaspoos of macha powder (depends on the intensity of the powder)
-10 icecubes
-200 ml coconut water
-100 ml ricemilk (or any other plant-based milk)
- 1 pinch of seasalt and fresh vanilla
-optional: agave syrup if you like it sweet (I don't use it here because coconut water is already sweet)

Method:
Put it all in a blender and blend until creamy - serve and drink immediately

Enjoy the summer and keep a cool head with this super drink.

xo, Nicole

Blue Dream Summer Smoothie

Nicole Dechow

 Blueberry, banana, dragonfruit, peanut butter

Blueberry, banana, dragonfruit, peanut butter

I made this incredible smoothie the other day inspired by my son, because he asked me for a blue smoothie. And you know it's not easy to get them into the good stuff, so I said sure I make you a blue smoothie and got creative in the kitchen. 

This smoothie is absolutely tasty and full of antioxidants and endorphine increasing blueberries. And also a guilt-free sweet treat for you and your friends and family.

Ingredients:
(makes 2 servings)

-250 g blueberries
-1/2 dragonfruit (pitaya)
-1 frozen banana
-2 teaspoons peanut butter
-150 ml almond milk ( or any other nut milk of your choice)
1-00 ml water
-a pinch of fresh vanilla bean
-a pinch of sea salt
-some cinnamon 

Method:
-put all the Ingredients in a good blender - I use the Vitamix since years and still love it - and blend until it's creamy.
-serve in a mason jar or any other transparent glass to enjoy the full blue colour
-use some dragon fruit for decoration some cinnamon for topping

Enjoy your smoothie - you deserve it.

Love and you are worthy,
Nicole

5 easy ways to start a healthier diet - today.

Nicole Dechow

Sometimes you don’t want to change your entire diet, make lists of do’s and dont’s or go on a 5 day juice fast.

But we still want to live a healthy and happy life, and we know our diet has a huge impact on how we feel on a daily basis. The good news – you are able to. Happiness is your birthright, as Yogi Bhajan said it.

I have put together some simple techniques that helped me along my path to life a healthier diet, make better choices for my body and even have more energy for the things I love in life.
If you can implement 1 or 2 techniques in your daily life you are already awesome.

1.     Raw until noon
Raw Juices, Smoothies, Acai Bowls, fresh fruits and vegetables. Instead of going fully raw try to stay with raw food until noon. That includes breakfast and maybe a snack or juice until noon. This is healthy and easy to implement.

extra tip: If you like smoothies – try to make your own ones, the ready made ones from the supermarket can be a good replacement in no time situations but they are usually full of bananas and apple juice which means a lot of sugar as well.

2.     Hot lemon water in the morning
Before you drink anything else have a glass of hot lemon water. It helps your body to get rid of toxins, aids your digestion and lets your skin glow. At the same time it wakes you up and tastes really nice if you adda little bit of honey to it.

 &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Green Juices are always my favorites

                                                 Green Juices are always my favorites

3.  Bad Sugar out
Replace refined white and brown sugar with coconut sugar, agave syrup, date syrup, jiggery or stevia.

4.     Quality oils
Invest in good oils and get all the omega 3 and other good fatty acids you need.   A good base for your kitchen:
Organic coconut oil, virgin olive oil, sesame oil and linseed oil.

5.     Reorganize your fridge
we want what we see first – so put the good stuff right where you can see it when you open the fridge.  Do not hide the fruits and veggies in the small basket all the way down at the bottom. Instead put them right in the center so you will see them at first sight.

I hope this helps you to make some healthier choices in your diet. And don’t forget – take it step by step and consistently .

Much veggie love, xo

Nicole

"The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease." Thomas Edison