Natasha Apelstein

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18/01/2022

Keep it simple. The less is more. I would say these are my main principles, in cooking as well😎.

Cauliflower steak with the green goddess sauce.

To make a steak:

1 Cauli Head - cut through the center to divide it in half. Then cut each half into two 1 inch or so slices. Drizzle with avo oil, sprinkle with salt and your fave spices( I used Italian mix). Cook at 400F for 30 min or so. Flip once, midway.

💚Goddess Sauce( can be stored in the fridge for several days):

1 cup Yogurt ( I used 🐐)
1 bunch Cilantro ( if not a fan, use spinach instead)
1 bunch Parsley
2 cloves 🧄
1/2 Lime, juiced ( if yogurt is too sour, skip)
Salt/pepper to taste.
Optional - add some 🥑thicker and richer sauce. If you gonna use this 💚sauce on a salad, add a quarter of a green apple for the extra sweetness.
Enjoy😘!

02/01/2022

Be your your own Santa. Make your wishes come true in 2022🎄🧑‍🎄🪄.

#2022

08/05/2021

What are you grateful for today?

Here is my list:

👩🏻‍🤝‍👩🏼Quality time with my friends
🌸Smelling lilacs during my morning walk
👩🏻‍⚕️Starting to work with the functional medicine doctor.

My client asked me about the benefits of this 𝓭𝓪𝓲𝓵𝔂 gratitude practice. I thought it would be nice to 📝 post on it.

Our brain’s main goal is to protect us from all the possible dangers life could bring. It does not have time to notice positive things. 𝐆𝐎𝐎𝐃 𝐍𝐄𝐖𝐒 - we can teach our brains to start noticing good stuff. HOW? With this 𝐃𝐀𝐈𝐋𝐘🙏 practice we are rewiring our brains to shift away from ➖ to ➕perspective. Just come up with 3-5 good things that the day brought for you. I like it to do it at night, right before my sleep, to end the day on a good note. Such a tiny thing with super powerful impact. Try!

15/04/2021

I spy with my little👁. What do you see on the picture above?

✅Bright colors🧡💚- high nutrient-dense meal😋⬇️.

🥩PROTEIN - grass-fed lamb.

🧈good FATS- 🥥oil.

🥬FIBER - 🥦.

🍚good STARCHES/CARBS- 🍠.

✅ This combo works great after the HIIT or weight training, helps with the faster recovery ( protein and fats ) and may help keeping cortisol under control (carbs).

✅Super DINNER - may keep you full longer and help avoid late night snacking( fats and protein).

✅Better SLEEP - get some carbs 🍠 at night - might help you fall asleep faster and improve your sleep quality.

Absolutely worth trying!

Almost forgot to share the recipe:

Sauté some ground meat in 🥥oil for 2-3 min, add some starch 🍠. Be generous with spices-curry and turmeric work best. Once 🍠is cooked add some fiber🥦, salt🧂. Cover with lid and cook on low for an additional 2-3 min😋😋😋.

18/03/2021

Want to feel better ASAP?

It’s simple!
As humans, we’re always looking for something more complicated to “fix” our health🤔. No need! Just cheat less on
these 🥇🥈🥉things:

😴Sleep
😋Food
🏃🏽‍♀️Physical Activity

The trick is that these work in SYNERGY only.

✅Poor SLEEP➡️Focus on 🏃🏽‍♀️😋
✅Want to EAT better ( less cravings and more energy) ➡️ Focus on 😴 and 🏃🏽‍♀️
✅Need to MOVE your body more ➡️ Focus on 😴 and 😋.

🥇If choosing where to start, I’d choose 😴. If you get enough sleep, you start your day off as a CHAMP, getting just enough of nutritious food to fill yourself with energy, ready to conquer the 🌎!

12/03/2021

1 YEAR Anniversary🙏💪.
⠀

So many lessons learned, fears and griefs felt, and hopelessness fought.
⠀

I chose to believe that it did not happen to me, it happened FOR me. I taught myself to find something good in every day, even on the worst of days. It wasn’t easy, but the more I told myself “Just For Today”, “Just Try It”, the more stress resilient I was becoming💪.
⠀
365 days later, it’s become a part of me: gratitude for simply being alive, for hearing 🕊chirping, observing the weather changing, my children holding my hand, my 🐶 lying next to me, being able to see my parents, and walking outside. The list is endless🙏🙏🙏🙏🙏. Keep noticing the 🪄magic around you, and maybe write it down📝 to help your brain to shift its focus from bad to good. You can do it, “ just try it”💪.

04/03/2021

🥰How would you treat yourself differently if you were your own best friend?

Here’s my list (in random order):

•Make sure that I am around whenever my help is needed.
•Am I acting in my best interest?
•Embrace myself .
•Be Kinder.
•Avoid negative (self)talk .
•Smile more.
•Remind myself that I am ENOUGH.
•I AM MY BEST FRIEND.

What would be on your list?
Share if you care👍

17/02/2021

BAD news - you CANNOT remove stress from your life.

GOOD news - you CAN change your reaction to stress. HOW? By increasing your stress resilience - 🥶cold water showers ( Wim Hoff’s method inspired me) , 🔥hot sauna, 🏃HIIT ( high intensity interval training), 🏋🏾‍♀️weight training, even 🤐intermittent fasting.

CAUTION ⛔️ - do not start everything at the same time, as it would lead you to more stress, hence more anxiety. Start small, listen to your body, not your MIND, as we all know, our protective brains would be screaming “Get out of the 🤬❄️ shower, you will freeze to death”. You won’t! Just try it💪.

30/01/2021

No stress, no recipe to follow. Maybe a bit of inspiration🤩.

Bake some veggies. I happened to have butternut squash ( 350F for abt an hour). Be very generous with the spices ( coriander, cumin💞) . Make it flavorful.

Pesto on a side is optional, yet makes the dish much more exciting and festive. My pesto hardly ever has basil or pine nuts😂. It has bunch of 🌱, usually arugula, handful of whatever nuts you have on hand, at least 3-4 🧄cloves, handful of any hard 🧀, 🧂, bunch of olive oil. Definitely worth trying😋.

What is your way to a stress-free cooking?

28/01/2021

I have a confession.
⠀
I am a Health Coach LIVING with ANXIETY.
⠀
You might ask how a Health Coach, living her life in the most self-caring way possible, can still be susceptible to this sucker? All cases are different, but in my case I was born this way, more sensitive to life stressors. I’ve come a long way to finally embrace it.
⠀
As far as I can remember, anxiety really started to grip my life in 2008. For almost a year I was calling it stress, sadness, grief, tiredness, or all of the above. The biggest mistake I made was running away from it and by covering it up with “band aids”. I thought: If I don’t see it, I won’t feel it🙈. Non-stop socializing and🍷 were my useless “saviors”.
⠀
I hit the wall in 2016. All of a sudden I felt that I had had ENOUGH. I knew I had to take my health into my own hands💪. This is when accupuncture, supplements, focusing on my 😴 & food, breathing, meditation & yoga entered my life. There was no overnight success. It was a slow process, but somehow I knew I just needed to be patient. Then one day I started to see the light at the end of the tunnel.
⠀
There are days when I think I’ve got it 💯% under control, and days when - not so much. I learned not to 🥊 or 🏃🏽‍♀️from it. When it happens, I just acknowledge and accept it as a part of me. The most important LESSON I learned is that anxiety passes, it always does. The ☀️always rises.
⠀
How can I help others if I cannot fully “fix” myself? It is simple, I can teach you to embrace your anxiety and to keep it at bay.
⠀
If you have any questions on how to better manage anxiety, DM me.

16/01/2021

🍜KIMCHI SOUP. Delicious and simple. Perfect for the 🌧winter day.
⠀
•8 Cups Liquid ( used chicken bone broth, water works too).
•1 lb. Ground Turkey ( any other ground meat).
•1 Egg.
•1-2 Cups Kimchi ( with liquid).
•2 Cups Cauliflower rice ( I prefer frozen).
•Noodles ( I used kelp. Ramen, 🍠 noodles 👍).
•Soy Sauce ( Coconut Aminos) to taste.
•Splash Fish Sauce ( optional).
•Salt&Pepper to taste.
⠀
While liquid is getting boiled, beat one egg into the ground meat, add salt and pepper. Mix it all. With wet hands, form the small meat balls and drop them into the boiling liquid. Once they float to the top, add your choice of noodles, and cauli rice. 🥦 rice works too. Add couple of splashes of soy sauce and kimchi ( with plenty of kimchi liquid). Let it cook on slow for another 7-10 min. Garnish with cilantro. Bon Appetite😋.

31/12/2020

New Year’s UMAMI Salad. Perfect combination of sweet, bitter, salty, and sour tastes. Greens ( bitter), persimmon or 🍐🍎( sweet), feta ( salty), onions marinated in red wine vinegar( bitter and sour). Drizzle generously with olive oil. 😋😋😋.
⠀
Hope that 2021 will be as exciting & delicious as the UMAMI taste😋.Happy New Year🎉🎉🎉.

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