With ❤ from Italy 🇮🇹 My favorite holiday tips. 

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Morning yoga at the lake 🙏🏻

Morning yoga at the lake 🙏🏻


Being on holiday can often be challenging when it comes to keeping up a healthy lifestyle. I remember in the past I often fell into that “Whatever, I’m in holiday!” trap and got unhappy halfway through cause I didn’t feel comfortable in my body anymore. Of course it’s tempting to have all kinds of sweet goodies in the breakfast cafe, luscious gelato and crisps which are served complementary at aperitivo time. And I’m not saying don’t have any of it! Come on, you are still on holiday!! But chose your goodies wisely.. and always remember: to crowd in some good stuff and reduce the “bad” stuff will always help to keep some balance. Here some of my favorite holiday tips:

Fresh & easy afternoon snack at the camping site at Lago di Garda 🇮🇹😋🌱

Fresh & easy afternoon snack at the camping site at Lago di Garda 🇮🇹😋🌱

💦 First and foremost, always keep lots of water nearby. Get some lemons and cucumber, some bottles of still and some sparkling water and keep yourself hydrated all day long with style. Always order water as well if you have alcoholic beverages. 
☕️Take your time. Especially with breakfast buffets it can be so easy and seducing to overeat. Start with choosing fresh stuff like fruit and veggies if available. If not, sneak in a cucumber and a nectarine for example. No one will care! Take a small plate instead of a large plate and arrange it nicely. If you really want more you can always go back! Again, add lots of fluids. Water, herbal teas, fresh OJ and if you feel like a cappuccino – go get one. But enjoy it consciously and as a treat and not as your only choice of beverage and have 3 instead. 

🍅 Eat out twice instead of 3 times a day. Who needs a lunch if you had a late and filling breakfast? Wait until you’re hungry again in the afternoon and then get yourself a healthy snack like on this pic. Some fresh tomatoes and cucumber, olives, a bit of local cheese, some fresh herbs with some wonderful EVOO and flower pepper. 

🌱For eating out at night always remember to add healthy bits and pieces to your meal. Wonderful fresh mixed salads, or sides of spinach or grilled vegetables with some fresh fish or a small plate of pasta. Fresh berries for desert make a wonderful end to a meal. Another nice alternative is always to share courses. I’m always really into starters and will never say no to a bite or two of desert. But we don’t really need to eat the full thing, so why not share them between you? 

🙏🏻 Lastly, try to add some movement into your (holi)day. Even if it’s nice to just be lazy and relax, just a bit of exercise makes you enjoy resting even more. Chose your favorite kind of movement. For me it’s yoga, for others it’s running or swimming. Rent yourself a bicycle instead of a car. All these things you can do anywhere and anytime. 

Hope one or the other tip was helpful for you and inspired you a bit! Your belly, your sleep and your overall feeling of wellbeing will be so much better, I promise. At least it works for me ☺️👌🏼❤🙏🏻
Lots of love from bella Italia & enjoy your summer and your holidays  🇮🇹

Nadine xx 

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This is it! I’m now officially a certified Holistic Health Coach for Integrative Nutrition

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It’s graduation time for me and my fellow students at the Institute of Integrative Nutrition! 
An amazing year comes to an end and I’ve gained so much more than just more knowledge about nutrition 🙂 Want to find out what a Holistic Health Coach really does and what my main learnings were during that year? Check out this vlog and please reach out to me if you have any questions!

I am just starting with vlogs so if you like it, give me a thumbs up or leave me some feedback and you’ll brighten up my day ☀️☀️☀️
Love, sunshine & healthy food 🌱

Nadine xx

P.S. If it got you inspired or you’d like to find out more about my Holistic Health Coaching services – shoot me a PM! Otherwise just enjoy the video and let me know how you like it. Again, your feedback means the world to me ❤

Hibiskus Flower Ice Tea

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New vlog is out!! Whoowhoo!!

Wanna learn how to make a super simple & delicious ice tea instead of the shop bought version which are loaded with refined sugars??

This is a yummy and refreshing ice tea recipe which you can make with Hibiskus flower or Raspberry leave tea, shared with some practical and simple health tips for your own and your family’s health. This video also contains some helpful tips for pregnant ladies ☺️🙌🏼

You can also keep the Hibiskus flowers & jazz up the ice tea with some bubbles >>> Hibiskus Flower Mimosas- doesn’t that sound awesome??!!

Hope you enjoy it!
❤ N

P.S. If this video caught your interest and you’d like to learn more about what I do, check out the About Section on my blog and/ or follow me on Facebook or Instagram. Every like/ comment/ message / share makes my day a little brighter ❤

Vlogging is fun, so here comes video #2! Tropical Cashew & Peach Popsicles

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Thank you all for your great Facebook comments and messages on my first vlog!!!
It meant so much to me and made me super enthusiastic to make a second one right away – here it comes!

It’s getting hot here in Malta and the rest of Europe so I thought why not make some yummy popsicles for my little sunshine and myself?!  Feel like a healthy alternative to the unhealthy ice creams out there? This is a simple and refreshing recipe for Tropical Cashew & Peach Popsicles, dairy free with raw cashew cream and only natural sweeteners like ripe peaches, dried mango, coconut and a hint of best quality maple syrup 

Easy to make – leftovers can be used as a yummy smoothie, liked by kids and adults alike  The recipe comes with some practical and simple health tips for your own and your family’s health.

 

 

This is only my second vlog so please let me know if you like it or if you have any feedback, tips or requests for me! If you like it, give me a thumbs up, share it and you’ll brighten up my day 

If you’re interested in our upcoming Mindful Birth Partners workshop in Malta on 24 June please check Mindful Birth Partner Workshop for further information.

Love, sunshine & healthy food 
Nadine xx

P.S. If it got you inspired or you’d like to find out more about my Integrative Nutrition Health Coaching services – shoot me a PM! Otherwise just enjoy the video and let me know how you like it again, your feedback means the world to me 

popsicles

#nadisunshine #holistichealthcoach #integrativenutrition#holisticliving #cleaneating #healthyfood #popsicles #vlog

 

1st Vlog! Green Superfood Smoothie with Kale & Pear

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Super excited to show you my first Vlog ever!!! 😆🤗😛

I’ve been thinking about it countless time and never done one but this weekend, without any preparation, I just thought I give it a shot and this is the result.. so please have mercy with me hehe..

Hope you like it!!! It was actually really fun making it 😍
Look forward to hearing your feedback!!

Love,
N xxx

If I sparked your interest about Holistic Health Coaching I’d love to hear from you so we can talk! Drop me a line on nadisunshine@me.com to arrange a free 50min Health History Consultation either in person or via Skype/ Facetime/ on the phone ❤

If you are interested in our upcoming Mindful Birth workshop in Malta on 24 June 2017 please check out our Mindful Mum Facebook page for further info.

 

Zoe’s box – OR: Why we love organic food

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All toddler mums know how hard it is sometimes to make sure that your young and old beloved ones as well as yourself get three healthy meals a day. In between sniffles, theething, working or like in my case studying, constantly alternating culinary preferences and tidying up the mess of a little tornado several times a day, moments of inspiration come often too short, while standards are rising to ensure good health through good food to our little darlings!

What I have experienced since I’ve become a mum is that time has gotten more precious than ever. I am simply neither able nor willing anymore to spend hours and hours in the kitchen like I used to do back in the days in my childless free time evenings with wine, music and often friends. Nowadays, when Zoe is in bed, evenings are sacred time for talking to my hubby, resting and recharging batteries thus nowadays our meals got simpler and less time consuming. What has never changed though is my deep belief into the quality of food, even more so since I started studying to become a Holistic Health Coach for Integrative Nutrition. The saying “You are what you eat” is definitely true, and what we don’t want, neither for us nor our children, are nasty pesticides, herbicides, toxins, preservatives or additives in our bodies. And no, EU regulations about allowed pesticide levels are sadly not protecting you enough (read the recent article One in every five vegetables contains illegal amounts of pesticide if you haven’t done so yet). Next to clean air, water, cosmetics and cleaning products, food is one of the biggest sources of what our bodies absorb, so we better be aware and take good care of what we put on and inside ourselves.

zoe-greens

She has no clue how happy it makes me to see her eating green stuff!

Buying organic has therefore become second nature for us. It’s the cleanest produce we can get and allows me to put my anyway constantly worrying mummy-mind at rest. As some of you know from my Instagram and Facebook Feed, Incampagna Malta, amongst others, is one of our favorite suppliers for organic produce. They offer a wide variety of local and Sicilian vegetables and fruits, herbs and free range eggs but also a great range of other organic products from small suppliers who run small and sustainable businesses. Their greatest asset: they know every producer in person and have a relationship with them. This builds trust, also for us as consumers. Ordering works easy peasy via their website/ per email and the only thing you have to do after is waiting eagerly for the delivery of your box. When it arrives, we know our weekly fix of vitamins, minerals and antioxidants is sorted. Be aware to keep your diet’s majority with fresh fruit and veg, add your proteins via legumes and/ or organic dairy and meat if that’s part of your diet, chose whole grains or wholemeal products for your carb intake and don’t forget your healthy fats, plenty of water and of course and most importantly, vitamin L(ove) ❤

But now, let’s have a look into Zoe’s box, which contains a lovely range of many of the yummy and gorgeous products which have become dear to us over the last months and a little inspiration what to cook with them.

zoes-box

Don’t you just love surrounding yourself with things which are good for you?

Vegetables, like delicious, creamy avocados, sweet carrots, fennel, peppers, tomatoes, potatoes, aubergines, jerusalem artichokes, chard, brussel sprouts, leek, pumpkin and more. The saying “Eat a rainbow” is particularly true when it comes to vegetables. The more colours you incorporate on a regular basis, the more variety of vitamins you can ensure you receive. Zoe just loves digging into a soft avocado, often mixed into a nice salad with juicy tomatoes and a tangy dressing of freshly squeezed lemon juice and olive oil. Another great staple dish is a simple veggie gratin e.g. potato with fennel and jerusalem artichokes (but it works with any veg, just play around). Just slice all veg in thin slices, put them in a baking dish with some cream (we usually use a vegan alternative like rice or oat cream), some grassfed butter, nutmeg, herbs of your liking and a hint of Himalayan salt and pepper and then bake it for about 60min. If you like you can add breadcrumbs and/ or organic cheese, nuts or seeds on top for the last 15min. Fresh aubergines make a lovely parmeggiana bake  and carrots and/or pumpkin are great additions for one of Zoe’s favorite lentil stews which I’ll describe further down.

Fruit, like wonderful seasonal winter citrus like lemons, mandarines, oranges and blood oranges. Citrus fruit provides tons of vitamin C and is particularly great to strengthen our immune systems in the winter months when most bugs are around. Great fact to know: foods rich in vitamin C also help our bodies to absorb iron rich foods! Zoe loves her sweet mandarines as a snack, little pieces of blood orange and its juice for her porridge or chia pudding in the morning. Lemon juice is simply amazing in dressings, e.g. over steamed chard, broccoli or spinach but also for immune and metabolism boosting lemon water in the morning (for Zoe with a hint of great quality honey 🙂

Legumes, which provide most of Zoe’s protein/ iron intake. If you want to reduce your meat consumption, legumes and beans are great plant based alternatives. Lentil stew with red lentils, cumin and different veggies is one of Zoe’s favorite dishes (you can find our recipe here) or you can make a great warm lentil salad with brown or black lentils, cumin, coriander and roasted carrots or pumpkin. Chickpeas (Incampagna even has black ones!) are a great staple for homemade hummus or curries which we like to make with lots of different veg, mustard seeds, turmeric, curry powder and coconut milk.

zoe-avo-lover

Nope mummy, I am not sharing my avocado with you!

 

So yes, like sceptics say, going organic may be a bit pricier, but in my opinion it’s so worth it. It puts my mind at rest to get the best quality with highest levels of nutrients without all the toxic nasties, it supports sustainable and nature friendly farming, and on top of that it never gets boring as constantly changing seasonal produce excites culinary creativity and makes me try new things.

Until next time lots of sunshine, love & healthy food
Nadine & Zoe aka avocado queen 😉

 

P. S. If you feel like you need some support improving your own or your family’s life to a healthier lifestyle, feel free to get in touch for a first free Health History consultation!

Empty plate, happy mama 😍

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Zoe eating one of her favorite dishes, barley pilaf with butternut & some homemade pesto.

Becoming a mum and feeding my little daughter really changed my relationship with cooking and food. Healthy eating has been important to me for many years but cooking for a toddler is a different story. Feeding a 1,5 year old can sometimes be very frustrating, especially if you make the best, clean and healthy ingredients as well as cooking up a nice meal a point. It can be very depressing if you spend lots of love and thought into nice meals and they don’t like it or just don’t feel like eating because of whatever reason. Especially evenings can be challenging sometimes.

What I learned from all these challenging situations is:

✔️Lower my own expectations (sometimes sadly but truly just pasta with butter and Parmesan works),

✔️Don’t be too hard on myself (it’s ok to want to play more and cook less and therefor make meals easier and simpler)

✔️It’s ok to get help (be it by our lovely babysitter, family when they visit, healthy places to eat out or the occasional take away like sushi etc)

✔️Moderation is key, so if the majority of my daughter’s diet is great, wholesome and healthy why not also let her little tastebuds explore the occasional “nasty” exception just like I have it myself (e.g. A nice piece of cake or ice cream)

✔️Keep cool, mindful and don’t stress out. Having a mess, lots of leftovers and no more enthusiasm for the rest of the evening is ok. Bring her to bed (she won’t starve!) and then enjoy a big glass of wine and your favorite TV series.

✔️ Timing is key. Giving Zoe dinner by 6pm somehow catches her in a better mood and if it’s paired with a phase where she has good appetite she is actually even demanding food with a vigorous Nam Nam and eats like a very cute little horse 🐴 😜❤😍

I want my daughter to develop a healthy relationship with food. And, I want to keep my own healthy relationship with food and my sanity. So if it means less fancy, less time effort and more simplicity while still eating a clean and wholesome diet for most of the time, so be it ❤ Walk the talk – one of the big things I learned during my course with Integrative Nutrition to become a Holistic Health Coach. Amen to that 🙏🏻😉

Maybe one or the other mum can relate to all this and find something helpful or comforting in this post. This all might sound really obvious to many but to me it’s a big deal to let go off all my own expectations and pressure I sometimes put on myself 😜

With all this in mind I wish you a pleasant and relaxed eve!

Love,

N xxx

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