And_mood

And_mood Nutrition advice & weight management
Bespoke health & wellness coaching
�Amsterdam

Throwback to a photo from 2022“Not only is health a normal condition, but it is our duty to not only to attain it but to...
03/10/2023

Throwback to a photo from 2022

“Not only is health a normal condition, but it is our duty to not only to attain it but to maintain it.” - Joseph Pilates

Beautiful harvest of organic 🍆 from 🌱 Eggplant or in Europe more commonly known as aubergine, is a good source of fibe...
18/07/2023

Beautiful harvest of organic 🍆 from 🌱

Eggplant or in Europe more commonly known as aubergine, is a good source of fiber, vitamin B1, copper, phytonutrients, anthocyanin. ✨

They play an important role in maintaining energy and maintaining healthy nerve cells. 💪 You can’t go wrong adding it into your diet . We love them roasted then with the skin peeled off as salad, or in as part of stews, soup, or curry during the cold season. Tell us your favorite aubergine recipe.

Who is tired of the grey wet winter in the Netherlands? 🙌🏽Who is tired of all these COVID waves and travel restrictions?...
03/02/2022

Who is tired of the grey wet winter in the Netherlands? 🙌🏽

Who is tired of all these COVID waves and travel restrictions? 🙌🏽

Let’s be honest. While we all try to be patient and find the silver lining in things, we also have to acknowledge sometimes that it is a challenging time for us all. There are two sides to a coin and sometimes while we can be positive and feel grateful, it’s okay to be realistic about situations. And that’s totally fine and normal. We are human and we are allowed to feel. 🙂

Meanwhile, I’m putting these photos up to help cheer me up! Because I am totally and utterly feeling depleted of Vitamin D ☀️ with this terrible weather and totally craving for a vacation in the tropics which could be possible if covid 19 stabilizes.

I will be manifesting this feeling and experience, which was my last vacation in one of the most beautiful beaches and sunsets in the world. This photo was my last vacation just before the pandemic was announced nearly 2 years ago.. the last time I saw my family! So Boracay, Philippines…. beach, white sand, sunshine, and my tan, here I come! 🏝☀️ 👙

Which place would you like to manifest? Drop on the comments below!!⬇️

26/01/2022

Quick breakfast idea: Overnight Oats⬇️

Ingredients
• rolled oats
• almond milk or water
• 2 tsp Apricot jam or any jam (optional)
• crushed almonds
• blueberries
• sliced grapes
• sunflower seeds
• pumpkin seeds
• all natural honey (optional)

1. Reuse a small jar with a cover/fit reusable cap. The night before, fill about half or 3/4 of the jar with rolled oats
2. Add almond milk or water just covering the oats
3. The next morning, add apricot jam or any other in moderation
4. Add crushed almonds, grapes, blueberries, sunflower seeds, pumpkin seeds
5. For extra treat: add 1 tsp (or half) natural honey. Remember moderation!

Enjoy! What’s your favorite quick healthy breakfast?! Follow for more healthy lifestyle tips! 💚

Happy National Green Juice Day! 🌱 My fridge is stocked up with greens, as I often have a huge salad on the side with any...
26/01/2022

Happy National Green Juice Day! 🌱

My fridge is stocked up with greens, as I often have a huge salad on the side with any meal I have. 🥗 But as an entrepreneur, mom, and wife with limited time to get things done, I run out of time and energy. On those days, I “drink” my greens to make sure I get my portions regardless of how busy I am. Making sure my body is getting a boost of energy from all the vitamins from plants, and phytonutrients to protect my body from sickness.

Today is National Green Juice Day so may this post be a reminder to stay on track of your health goals. Eat (or drink) your greens everyone! ;)💚 Kanpai!

XO, health & wellness



16/01/2022

mind & mood | Day 7. Time for Yourself

The most important relationship is the one you have with yourself. Listen and learn to nourish yourself and be there when YOU need YOU. How you show up for yourself matters.🧘🏽‍♀️

Your breath is powerful. Your mind is powerful. Your body is there to serve you. Take the time to thank yourself for showing up when life is good and when life is hard.🤍

Thank you for watching my mini series: mind & mood: Slovenia. My heart is grateful for you. Drop a comment if you enjoyed.💜

Stay tuned for more wellness content .

Mood booster 🐶 Did you know that pets reduce stress, anxiety, depression, and ease loneliness, increase exercise, and so...
16/01/2022

Mood booster 🐶

Did you know that pets reduce stress, anxiety, depression, and ease loneliness, increase exercise, and socialization in the community?

Our dog reinforces all those health benefits to us. Happy 1st birthday my beautiful Liv. ❤️

health

15/01/2022

mind & mood | Day 6. Detachment

Detaching from your immediate (potentially stressful) environment/situation can be challenging.

Envision yourself being in a different place, somewhere free from worry, where it feels like everything is there to nourish you (eg. being in the mountains, listening to waves on a beach, watching the clouds, etc). Become an observer of the overwhelming feelings and emotions you’re feeling at present. Give your mind a break before it goes on overdrive. Remember you are not your thoughts or feelings, they come and go.

Use your breath to anchor yourself as you detach. 🧘🏽‍♀️

Follow for more tips and save this post as a reminder.

15/01/2022

Happiness is in you ✨

When you learn to let go and accept things for the way they are, then you find freedom so strong from within that the world opens up to you and shines in a different light. You are comfortable with your authenticity.

Inner peace when unleashed is truly magical. 🤍 Follow for more inspiration.

Thank you for some clips!

#
openyoureyes

14/01/2022

mind & mood | Day 5. Take a Break

How productive were you this week? Maybe you crushed the weeks goals and now you’re exhausted. Perhaps you feel you could’ve done more. Either way give yourself grace.✨

Allow yourself to recharge over the weekend. Never underestimate the power of rest. When we pause, we are able to rationalize our thoughts and regulate our emotions once again.

Now take a deep breath and release with a forceful exhale. Let everything out! Repeat 3X. Time for the weekend. 🧘🏽‍♀️

Follow for more tips or save later as a reminder!

14/01/2022

In case you need reminding… 🤍

I am worthy of the life I desire.
I am worthy of the career I want.
I am worthy of success.
I am worthy of love.

Type ♥️ to claim!

xx,
health & wellness

13/01/2022

mind & mood | Day 4. Passing Thoughts

An assumption during meditation is that you enter a state of no thoughts automatically. When in fact it is practicing to refocus your mind when thoughts come. To shift back attention into the present moment when they overly drift away. It takes practice.

When you master this, you are able to focus attention and eliminate disorganized thoughts that lead to reduced stress.

Follow for more and save post for later!


Nothing beats a delicious plate of homemade food, including the bread. Good morning! #...
13/01/2022

Nothing beats a delicious plate of homemade food, including the bread. Good morning!



#おはようございます

12/01/2022

Day 3. Use Nature 🌿

Sitting in stillness with your eyes closed can bring up unsettling feelings for some inexperienced meditators. An easy way to ground yourself when feeling frazzled is to use nature. Focus on the sounds, colors, and sights to help you bring your mind to the present moment and your immediate surroundings.

Plan a hike, walk on the beach, or walk around the park. Going outside just to get some fresh air will help.🧘🏽‍♀️

Follow to watch the 7 day series!


11/01/2022

mind & mood | DAY 2. Hands & Breath

Taking those deep breaths is like fuel for your body & your deep exhales are to rid tension left in your body. It can do you wonders!

Drop a 🤍 and follow for more🧘🏽‍♀️

11/01/2022

mind & mood | DAY 1. Sitting & Focus

This snippet 7-day series is to introduce mindfulness basics and bite size clips (less than a minute) to non-meditators or those who find difficulty sitting in stillness. The intention is to bring a sense of calm to those with built up stress in their body. Starting by creating space for themselves.

Drop a 🤍and stay tuned for more 🧘🏽‍♀️

Mindfulness travel series shot in Slovenia.

Will never get tired of you, pretty thing!& mood came to life and was founded in📍Amsterdam, NL to serve you! 🤍 ...
07/01/2022

Will never get tired of you, pretty thing!

& mood came to life and was founded in📍Amsterdam, NL to serve you! 🤍

When it rains.. embrace it! We’re deep into the New Year and on day 5, already received a call from my son’s teacher mid...
05/01/2022

When it rains.. embrace it!

We’re deep into the New Year and on day 5, already received a call from my son’s teacher midday for an early pick up because he’s unwell. Work will need to wait and I’ll pick it up later tonight. But I get to spend time with my lovely boy.💙

Small tip: Change your “I HAVE TO” to “I GET TO” and already you’ll feel an instant energy shift. I make sure to self-correct when this happens to me.

Most common reaction: I cancelled work and have to spend time with my son.

Reframing: I cancelled work and get to spend time with my son. Doesn’t that feel better already?

My stress levels stay in check by doing this because I lean into the resistance versus fighting it. You do what needs to be done and you will find a way around pending tasks nevertheless.

Time for some quiet time. Happy hump day! ☕️

XO,
Kristel
Follow for more holistic health tips and inspiration.

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