Let’s Talk About Fear

Let’s Talk About Fear

  I used to be afraid of many things. Afraid of the dark (still now and then), for insects (God help me), for the dentist, public speaking, horror movies, sickness and to gain weight. I’ve spent too much time to be afraid. What you focus on will […]

Amazing Vegan Pasta Bolognese

Amazing Vegan Pasta Bolognese

Since eating mainly a plant-based diet, I try to invent a vegan variant for all my favorite dishes. Of course, a classic Bolognese sauce could not be missed in my repertoire. The kids and Andrew are love this classic dish so the pressure was quite high. […]

10 Signs You Are Gluten Intolerant

10 Signs You Are Gluten Intolerant

More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It’s estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed. It started when I got stomach ache every night after […]

RAWnola. The No-Bake Sister of Granola.

RAWnola. The No-Bake Sister of Granola.

Granola, a favorite to many. Enjoy at breakfast with milk or yoghurt or as a topping on your smoothie bowl. If you love it as much as I do, it is advisable to make it yourself. The store-bought granola from the supermarket is often packed with […]

12 Tips How to Practise Self-Care

12 Tips How to Practise Self-Care

“To experience peace does not mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of a hectic life. ” – Jill Bolte Taylor With a demanding career, a full […]

Coconut Goji Berry Smoothie

Coconut Goji Berry Smoothie

I’m so fortunate to live in this part of the world: South East Asia! I’m born and raised in The Netherlands and moved to Indonesia in 2013. Our tastebuds had quite a ride since then. Food is much more flavorful on this side of the […]

Simple Beetroot Hummus

Simple Beetroot Hummus

Lately I’m obsessed with colorful foods. Vibrant beet roots, pumpkins, purple cabbage, water melon radishes, peas anything with the colors of the rainbow will brighten up my day. Did you know that each color represents its unique vitamins and nutrients? There comes the saying: eat the […]

Mango Green Tea Popsicles

Mango Green Tea Popsicles

My kids love popsicles, ice cream, donuts all the sweet stuff. But especially the sensation of ice cold popsicles is magical to my boys. My youngest often scoops out ice cubes from my drink and eat it. Brain freeze! Instead of feeding my boys with […]

Blueberry Cashew Smoothie

Blueberry Cashew Smoothie

Smoothies are my go to quick snack or breakfast when I have little time. Surely as a mom and wife I too have a busy schedule yet want to maintain my health and prevent any energy dips. I made myself some promises regarding a healthy […]

Rainbow Turmeric Sweet Potato Fries

Rainbow Turmeric Sweet Potato Fries

Did you know that sweet potatoes are: 1) healthier (less carbs and calories) 2) naturally sweeter (duh) 3) have more fiber 4) more calcium and magnesium 5) have more vitamin A + C than its cousin white potatoes. Next time when you do groceries look […]

Coconut Lentil Soup

Coconut Lentil Soup

Since I eat plant-based, lentils and beans are my go-to source of protein. I like the texture of these little gems so much more than meat. So funny when I look back at my previous self; I used to love meat. I was even on […]

Crunchy Chocolate Granola

Crunchy Chocolate Granola

Chocolate powder + oats + nuts + seeds = Chocolate Granola 🙂 As simple as this. You can play with the sweetness of this granola recipe, I tend to lean more towards less sweet. All up to your taste buds. Be creative and replace ingredients […]


My Thoughts

12 Tips How to Practise Self-Care

12 Tips How to Practise Self-Care

“To experience peace does not mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind amidst the normal chaos of a hectic life. ” – Jill Bolte Taylor

With a demanding career, a full on social life and running a smooth household we (women) often forget to take care of ourselves. This in a time where self-care is high on the agenda.

Under self-care we understand the actions and behaviors that help us to prevent health problems, and give us benefits by improving our mental and physical health. It is an essential part of a healthy lifestyle. If we take care of ourselves, we are likely to see improvement in just about all aspects of our lives. It’s a positive influence on your relationship and friendships, but also on your work or financial situation. In addition, if we choose to take care of ourselves, we also tend to take care of others. This completely makes sense. If your cup runs over, you need to share it with others. 

So here you go, 12 tips to get you started right away on how to incorporate self-care in your daily life:

1. Spend time in nature

Perhaps you’re stuck on the couch with the reason to slow things down and ‘take care of yourself’, but a better alternative is to go outside and surround yourself with green (trees) or blue (that vitamin sea!) It’s a simple way to improve your mental and physical health. You get energy, your brain gets a boost, and you feel more alive.

2. Sleep enough

With a busy schedule, it is tempting to shorten your night’s rest and enjoy only five to six hours. But we really need more than that so our body and mind can recover from a busy day. It is recommended to take between seven and nine hours a night. Too much sleep is not good either again. I would say eight is perfect. I repeat myself again: perfect. Meaning if you don’t get eight hours of sleep, don’t stress. Find out what works best for you. 

3. Do not get too busy

Don’t make a fuss about small unimportant things that can lead to stress. And we all know that stress is bad for our health. It is an attack on the body and it is bad for your short-term memory (hello forgetful mama’s!) In addition, stress causes you to absorb fewer nutrients. So make sure you don’t stress too much. A complete stress-free life is not realistic, yet be aware of the amount of stress you allow in your life. 

4. Smile more often

‘Laughter is the best medicine’ is often said. Try to laugh as often as possible, with your partner, your friends, your colleagues or just with yourself. Are you not really in the right mood? Just fake a smile. It’s proven that even a fake smile cheats your brain and give you a good feel like a real smile does. Besides that, it’s free. 

5. Dance away

Dancing is not only physical for you, it also improves your mood and body image. By dancing you learn to let go and you can lose what you can’t describe in words. Above all, dancing is also the ultimate stress buster. Dancing is one of the most effective ways to make you feel better, because stress hormones are chased and your testosterone level is boosted. Sumba class anyone?

6. Listen to music

Sometimes you are in the car or walking in a store and suddenly you get a smile on your face. The reason why? You hear your favorite song and this makes you happy. But even if you’re already happy has listening to music a positive impact on your emotions, as it intensify your happy feelings even more. 

7. Eat healthy

Nutrition not only has a major influence on your physical well-being, it also affects your mood and your brain. This is because certain foods can affect the neurotransmitters in the brain (which are associated with our feelings). Eat mainly fruits and vegetables (research shows that berries can boost your brain), nuts and healthy fats.

8. Scream and let go of frustrations

It’s a good way to blow off steam and research shows that it can also reduce physical pain. But if you do, do it at home, where no one can hear you. No judgements. I’m fully supporting you. 

9. Make time for sex

Sex removes stress, shakes your brain and makes you look younger. If there’s no partner in your life at the moment. No worries. A good exercise in flirting and having an open attitude towards people you find interesting will do the trick too. Most importantly, don’t rush into anything.

10. Move regularly (preferably outside)

That doing sports are good for your body and mind, we probably already know. Do you normally go to the gym? Skip it one time and do your workout in the open air instead. Research shows that outdoor sports enhance mental health and can reduce stress, anger and depression.

11. Cuddle more

Hugging gives you an oxytocin boost that makes you less anxious, causes a reduction in stress hormone cortisol, stimulates release of serotonin and dopamine, and miracles for your immune system. Need I say more? Go hug the person next to you. 

12. Go on a holiday

In the spirit of taking ‘good care of yourself’, a holiday can not be missed. Whether you are going to a tropical island or just going on a holiday in your own country, it doesn’t matter. It’s about getting out your comfort zone and spending time with loved ones or friends. And what about the joy of holiday preparations? Research shows that the biggest effect on happiness is not seen during or after a holiday, but before the holidays! 

I hope you find these tips helpful. I would love to hear more from you so hit me up on my Insta and Facebook. If you want to receive more articles about health and wellness, don’t forget to subscribe to my newsletters in the box below.

With love and gratitude xx