Healthy with Dasha

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Healthy with Dasha

Hi! I'm Dasha. As a certified nutrition and lifestyle coach I help you become the healthiest and mos

31/08/2021

Self-care is so so important and even more so during the pandemic 🌐

Whether it's cooking and eating a healthy meal, drinking plenty of water, consciously slowing down, or snuggling with a cup of tea and a book at the end of the day 📔 It's making the time for YOU, away from all the distractions, that can help you to re-fuel and re-energize ⚡

Because without this your 'tank' will indeed run on empty. Sooner or later.

🤫 What are your favourite ways to unwind?
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20/08/2021

Here’s a few tips for you to make your next ‘cheat meal’ a little better, healthier and best of all - with less bad conscience involved 🙏🏻.

1️⃣The amount of the food in question (be that fries, chocolate…you name it) eaten in one sitting matters. So spread it out. Munch on the bar of chocolate over a few days, rather than devouring it within one hour. You’ll be decreasing the sugar level spike and therefore the likelihood of a negative insulin reaction and weight gain.

2️⃣Fibre is your friend in so many ways. It makes us feel fuller for longer and when eaten together with something very sugary, it can slow down the digestion of the entire meal, making the sugar highs not as high and sugar lows not as low.

3️⃣All calories aren’t created equal. This one is still quite controversial but I’m going to stand my ground here. A calorie from a candy bar or an apple isn’t the same. The body deals with it differently (fructose vs glucose) and triggers different hormonal processes in the body (insulin spike or not). Therefore, eating a low-calorie yoghurt isn’t generally better than eating a full-fat version.

4️⃣Limit refined products because these tend to have a very low glycemic index / load and therefore raise your blood sugar levels also too quickly. Love white pasta? No problem. Just have a half portion and pile it up with good sources of fat and protein.

5️⃣Steer away from evenings. Primarily, so the ‘cheat meal’ in question doesn’t negatively impact on the quality of your sleep and you don’t wake up hungry in the middle of it. ⁣⁣⁣⁣⁣

17/08/2021

Sending you greetings from Italy 👋🏻! The land of a relaxed lifestyle, amazing weather and most importantly -> excellent food.

And when in Rome… do as Romans do and take the insta-obvious photos 😉.

And how are you enjoying this summer? ⁣⁣⁣⁣⁣

14/08/2021

There is so much information out there on the 'right' things and ways to eat 🤯 It's no surprise that this might feel absolutely overwhelming for anyone trying to lose weight (sustainably) or improve their health and wellbeing.

But let me tell you one thing - there is NO ONE DIET that suits everyone 🙅🏼‍♀️ Yes, most people might be able to lose a lot of weight on keto. Yes, intermittent fasting can be a great way of resetting some internal processes to kickstart you into better health. BUT these (to use just two examples) aren't really applicable to everyone and a lot of things need be taken into consideration.

This is why reaching out to a health specialist - be it a nutritionist, health therapist or a nutrition & lifestyle coach such as myself - really is one of the best and most efficient ways of reaching your desired results FAST and in as safe a way possible 👌🏼

You will get a personalised plan that applies only to your lovely self, regular coaching sessions, food analyses, supplement recommendations... you name it. Whatever gets you to where you want to get to 🍏 🏃🏼‍♀️

And best of all - it can be really fun!

04/08/2021

It’s so easy to fall into the mindset of ‘maybe one day’ or ‘when xyz happens then I’ll be ready’.

And I get it - life can sometimes get in the way.

But some things are just too important to keep postponing.

So show up. Take the first step. And then another. Allow the momentum to build up.

And then see what happens 🌺🙏🏻.

29/07/2021

Cultivating the habit of gratitude is just one of the very powerful tools in the self care toolbox.

The more gratitude becomes part of your every day attitude, the better able you’ll become to weather the ups and downs of life.

As you perceive life to be positive, you will come to expect more of the same. You’ll be retraining your brain from the negative self-talk into appreciating all the things you already have and might be taking for granted.

You learn to look for the good in things instead of focusing on the bad 🙏🏻.

❤️

27/07/2021

Making your own condiments can be such an empowering experience. You'll make a batch that will last you for months (or will it 😉), it will be hundred times healthier than the store alternatives and you can tweak the taste overtime as you please 🙏🏼. And it really can take only 15 minutes to make.

This honey mustard recipe is super simples and has only 5 ingredients - all of which are superstars on their own ⭐

So give it a go and let me know how it went 👇🏼

Ingredients
- 1/2 cup yellow mustard seeds
- 1/2 cup apple cider vinegar
- 1/4 cup honey
- 1 tbsp olive oil
- 1/2 tsp ground allspice (nova koření)

Instructions
1️⃣ Grind the mustard seeds in a coffee grinder.
2️⃣ Place the mustard seeds along with the rest of the ingredients in a small pot. Cook over medium heat for 5 minutes (the mixture thickens quite quickly).
3️⃣ Let it cool fully and then place in a jar.
4️⃣ Enjoy!

🗒️ Note: If sealed well, this yumminess should last you for up to 3 months.

This recipe is from the wonderful meghantelpner's Undiet Cookbook.

24/07/2021

We made these amazing coconut berry chia puddings at today’s Ayurveda cooking class with 😍. Delicious!

The recipe for one portion is super simple ->
1️⃣ Soak 1.5/2 tablespoons of chia seeds in roughly twice the amount of water💧. You’ll get a gel like substance that isn’t sticky. If it is - add more water. Add 1.5/2 tablespoons of shredded coconut.
2️⃣ Heat up a small pan and add a tablespoon of coconut oil or ghee. Add berries of your choice in, leaving some for topping. You want to add flavour and get some of the liquid out of the berries.
3️⃣ Cut two dates into pieces and mix into the chia paste.
4️⃣ Serve the chia pudding in a cup - place the berry mix in first, then the chia mixture with dates and top with the extra berries.

Enjoy 🙏🏻🌺

19/07/2021

I came across this book almost by accident and I'm so glad I did 🙏🏼 It is not your regular self help book but instead I'd describe it as quite a powerful self-reflection guide. A Practical guide to 'handling' the various parts of the inner chatter 💭 Practical with a capital P on purpose - it tells you how to get so much better at this thing called MINDFULNESS.

Some powerful quotes:

🟣 “If you’re willing to be objective and watch all your thoughts, you will see that the vast majority of them have no relevance. They have no effect on anything or anybody, except you.”

🔵 “There is nothing more important to true growth than realizing that you are not the voice of the mind - you are the one who hears it.”

⚪️ “If you want to grow and be free to explore life, you cannot spend your life avoiding things that might hurt your heart or mind.”

🟠 “Fear is the cause of every problem. It’s the root of all prejudices and the negative emotions of anger, jealousy, and possessiveness. If you had no fear, you could be perfectly happy living in this world.”

🟡 “Letting go of yourself is the simplest way to get closer to others.”

17/07/2021

I’ve just finished watching the Netflix Explained series on Sugar and oh my. It’s pretty good! One never knows with documentaries these days (there’s other on Netflix that I wouldn’t be quick to recommend) but this one is a ⭐️.

This image is rather infamous for how different sugar foods influence our blood sugar levels. Which then either remain balanced and supply us with more prolonged energy (the red line) or sugar rush and crash (the blue line). The documentary then nicely explains what happens in the latter scenario and why it leads to weight gain overtime.

Because a calorie isn’t a calorie -> the source of it matters ❗️

Once crucial for survival, sugar now poses a health risk. Is there a way to satisfy our primeval craving for sweetness in a healthy, balanced way?

01/07/2021

When you love your work 🙏🏼

21/06/2021

I've recently come across this quote in Michal A. Singer's excellent book The Untethered Soul and just needed to share 📚

Our minds are capable of giving us thousands of explanations of why we HAVE TO do things a certain way, why it's close to impossible to change... 🤍 Well, if you wish to get a glimpse of why you really do things the way you do them, then stop doing them for a while. And then notice - what feelings arise? And thoughts? 💬

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