Why your culture is affecting your health more than you think

Is being healthy an individual choice?  Looking behind the science of the individualist approach.

So, here we are again. After we defined what health is, we know that the interconnection between mental, physical and social health is undeniable.

If we look at modern conventional medicine the most common conception of health and illness is based on an individualist approach. A person gets sick because he or she either had an injury, a virus or a bacterial infection. In other cases, it can be caused by genetics, the environment and lifestyle choices.

If we look into non- communicable diseases, the later is the common cause of them. As I don’t want to sound too nerdy, non- communicable diseases are health conditions that can develop over a certain amount of time due to an unhealthy lifestyle. Some of the most common being - heart disease, diabetes, cancer and auto-immune conditions.

yoga tree at the beach


1. Why is your health not completely your choice?

Unhealthy lifestyle choices can be influenced by social standards. We know that certain groups have a higher risk of getting specific diseases during their lifetime. Men are more prone to heart-diseases, people in western society have a high risk of being a candidate for diabetes. This most of the times has nothing to do with genetics, it's due to learned and internalized behaviour that is prominent in an individuals environment.

Example: Sitting in a chair from 9 to 5 is still the norm for many office jobs. Various studies have shown that sitting for a period longer than 45 minutes can decrease your life expectancy up to 7 years, which is being compared to the health effects of smoking cigarettes. Some companies are realising that the constant sitting can be more damaging than thought as standing desks are getting slowly introduced into cooperate life. 


2. Why your culture will define your taste buds- whether you like it or not

Being born into a culture is not a choice. We may decide to dislike or change our cultural belonging as we mature, but during our childhood, the social identity, language, religion, food, social norms, arts and habits around us are mostly environmental. We soak them up and they start to have an impact on us.

Think about it. What is defined normal in your culture? What do you might think is totally absurd about another culture? This goes from food choices, religion and beauty standards to the way we dress for a funeral. Even small differences in cultures that seem to be almost similar at first glance can cause a big controversy.   

There is a widespread controversy in Germany about the horsemeat consumption in Austria. As Germans are not a fan of it and are finding the thought of eating horsemeat utterly disgusting and cruel. In Austria, a country very close in terms of culture and language to Germany, horsemeat is not an uncommon dish and normal variation on their plate. Find an article in German about the phenomena here.

When we know that the social norms around us influence and shape our way of thinking and behaviour to a certain level, and especially those of younger people, we can see why certain diseases are more embedded in some regions of the world.

Fast food is advertised to low-income communities as a “cool” food choice. Food deserts in the United States make it extremely hard for those people to change their diet and create a healthier way of living. The widespread assumption that obese people are lazy, irrational and have a lack of discipline creates a stigmatization and studies even found out that obese people are treated less compassionate at hospitals when receiving health care. 


3. If so many health issues a community related, why are there some people that are healthy and others that are not?

It can be said as a conclusion, that disease and illness, especially (chronic) noncommunicable diseases, are triggered by the individual's behaviour. This behaviour is influenced by cultural norms, society and the social identity of the individual. How it is possible that some individuals from the same social environment have a sufficient health behaviour than others? 

Research shows that every individual deals differently with their environment and what they believe to be of importance for their life. It can happen that two siblings are growing up in the same family, the same environment and culture - and one of the siblings develops unhealthy behaviours.


4. The common mistakes we cannot avoid 

Social norms can be so strong that we might actually start believing them. We all heard the saying “A real man needs meat.” There are even magazines for meat-based diets that specifically target men with their marketing.  Gender is one of the main factors why the social norms are barely spread in every culture and have their impact for centuries, often not fully recognized by the individuals, they just act like “a boy” or behave like a “good girl” in a sentence of the traditional gender concept. It can be explained by different perceptions of culture, some people see the cultural norms as something they can benefit from, others do not internalize these norms, others do not even realize that the intentions and motivations are led by society and are influenced by these norms subconsciously.


We can say that health is widely influenced by cultural and social inputs in many different ways. But to get a bigger picture we have to know what influences culture. It is a reciprocal circle between culture and individuals and societies, are we creating our own culture or are we adapting to the common norms?

Some people adapt more to the culture they grew up in, others do not identify themselves which the norms of society where they live in and refuse to adopt these norms, but they are still influenced. Looking at cultures, the western culture has globally the main impact on a dietary pattern, eating behaviour and health beliefs, and even if you are not in support of the social conditioning, you are still affected by them.  


5. How does culture influence health in other countries?  

Even the fact, that a society is more individualistic, is a cultural fact which has an effect on health. The increasing social dislocation, later marriage, more single households and social mobility leads to social isolation, especially older people and millennials are having poorer health outcomes affected by loneliness and social isolation. 

Our mind is not only influenced by social norms, our body itself has an impact on our mood.  The link between physical and mental health is probably the main reason for many people to go jogging in the morning, not quitting the workout, even it seems like too much and to feel so rejuvenated after a session of yoga.

Share your personal opinion on Social Health in the comments!

Take 5 minutes to get started with your new definition of health

How do you define health?

Health is something that is one, maybe even the most important factor in anybody's life. With the rising amount of health bloggers, nutritional experts and a fitness boom that has been an international phenomenon- health is a relevant topic for everyone.

On the other hand, health has probably never been more of a concern due to rising rates of diabetes, obesity, heart diseases and mental health issues are dangerous factors that have an effect on anybody. Even if you are healthy, you probably know at least one person in your circle that is affected by physical or mental health issues.


If you want to jump straight to the part that is most relevant to you just choose here, otherwise keep scrolling!

Culture and Health

Mind and body

Health on Social Media

beach barcelona sporty

What is health?

I graduated in Health Psychology and I always had a strong passion for health, nutrition, and wellness. In the following series, I will dive deeper into the topic of Health Psychology.

Starting with the “simple” attempt of defining health.

The absence of illness does not define health, therefore other factors like well-being have to be considered.

"Being healthy is an interdependent state of mental, physical and psychological components a person can reach. Everything is connected. A healthy mind is the requirement and result of a healthy body." -World Health Organization

hello from the beach


What we know about Physical Health

The most common definition of health is not being sick and feeling well in your own body. When you are able to move around, use your bodily structures the way you want to and you don’t feel any symptoms or signs of pain. If you want to find out more about physical health this article will be very helpful.


Why the mind is controlling your health

Mental health is the key to control, balance emotions and to be able to make logical and positive decisions for yourself. Mental health is harder to maintain as a lack of it is harder to define. A lot of people with poor mental health are not able to recognize it. If you have a cold, you know you have a cold, if your leg is broken, the pain you are feeling is an extremely significant indicator that will make you aware of the injury. But how to interpret the symptoms of a mental illness? That is a point were the confusion starts.

Deciding to take care of thoughts and being able to have the resources for mental wellness helps to maintain health in general. The same way we need to exercise and train our body in order to keep it healthy and fit, our mental state needs to be trained, so it doesn’t decrease and gets sick. Read this eye-opening article about mental health and the connection between mind and body and find out why you can't be dwelling on bad thoughts when moving your dancing shoes.


Why your social connections might be dangerous for your health

As humans, we are always looking for ways to connect with others. There might be a different approach to connect,  depending if you are an introvert or extrovert, but essentially we all thrive towards other people and keep some form of connection his each other. The impact of social and cultural standards on our health are also tremendous as we keep following a social script when it comes to our health behaviour. Read more about the impact of your environment on your health here.

Why you can't be a complainer when you hit the dancefloor- The link between your mental state and your body


Forget your troubles and Dance

The connection between mental and physical health they are undeniable. I remember reading studies about broken legs healing faster when the patients were in a better mental mood and older people living longer when exposed to social activities. 

But what can we take from those findings? Do we all need to fix our head before hitting the gym and always be in our most extrovert state, even if we don't resonate with that? Does a cold or a broken bone means we get depressed? That is not the cause. Luckily, every person can benefit from the connection between physical and mental health in an individual way as it works in many ways.  Everybody, in this case, every individual, no matter if human, animal or plant thrives to be in a homeostatic state. 


Homeostasis refers to the body's need to reach and maintain a certain state of equilibrium. The term is often used to refer to the body's tendency to monitor and maintain internal states such as temperature and energy levels at fairly constant and stable levels. 


Nobody never changes

When we get out of this homeostatic state mentally, physically or spiritually, we are automatically trying to get back in a balanced state. This can happen through different actions, like leaving a job that caused a burnout, change of diet or any activity that changes the current state we are in. 

Of course, there are other coping mechanisms to tackle the temporary imbalance, but only fighting the symptoms and not the cause will not help on a long-term basis, they could even make it worse. Distractions and short-term reliefs are easy to find: alcohol, food, watching TV or any other form of distraction that allows us not to focus on solving the problem and finding comfort in a distraction of any form. What is easier? Clicking your way through YouTube for hours or start planning for this project that you keep talking about for months? Which of those two actions can have an impact on your life? What is easier? Just ordering a takeaway or finally learn how to cook this dish the way you like it? Think instant gratification versus long-term results. 

When we start taking care of our physical health, our mood changes. Maybe not even for the better, sometimes it is a release of what has been suppressed, sometimes its pure endorphins but it won't stay the same as without taking action, especially when working out physically. 



Why you can't be a party pooper on the dancefloor

We know when moving around, let's say dancing, it is extremely hard to stay in a sour mood and not feeling more lightweight and relaxed. Try it out the next time you want to get into the next round of pointless rumination- turn up that tune and dance for a few minutes, you will feel the difference. After feeling a little bit weird for the first instance you will probably forget the reason for your mental headache before the end of the song.

On the other hand, the feeling of freezing out of fear is also real. This is a good example of how the mind controls the body. Have you ever been frozen out of fear? It’s origins are explained within evolutionary psychology.

Imagine, knowing that a simple thought of something fearful can make your body freeze, what do you think a thought of joy, happiness, and gratitude can do to your body?  Why are some people able to often called unachievable physical strength and endurance? Why can an 80-year old grandma learn the splits and handstands in a yoga class? It’s their mind and the effect of their thoughts on their body, behaviour and daily habits.


jumping at the beach

Inspiration from your feeds

A great way to get more inspired is through social media. Especially in terms of fitness journeys and millions of food pictures. I love to scroll through social feeds and discover inspirational posts, like new food ideas to try out because of mouthwatering images of oven dishes. I might be a minority with my standpoint but on the other side, I sometimes feel it is too much, too fake, too perfect and to calculated, which can have an impact on how we perceive our selfs.

The Health Hype On Social Media


A great way to get more inspired during a fitness, travel or health journey is through social media. I love to scroll through feeds and see inspiration posts, food I want to cook because of a mouthwatering picture of an oven dish. I might be a minority from my standpoint but on the other side, I sometimes feel it is too much, too fake, too perfect and to calculated.

I know that social media platforms have become commercialised in the last few years and therefore bloggers, influencer and brands are working closely with brands. I am also a part of it and don’t take me wrong- I love it because it allows people to pursue their passion, network with like-minded people,  create income and have more impact in ways that have not been thinkable of 10 years ago. 

But I feel especially in the area of travel and fitness blogging, we might need to be more careful in defining the set tone.

Creating inclusive spaces: How social media is changing from an inclusive place to an influencer - follower structure

Once something becomes mainstream and popular, voices of those who founded a trend or movement becoming replaced by louder voices, but more suitable for the mainstream audience.  

 Creating visuals. I love to be in front and behind the camera.  Capturing a glimpse of the present. 

Creating visuals. I love to be in front and behind the camera.  Capturing a glimpse of the present. 


Fitness teas and false hopes. The impact of praising a holy grail

I worked with various brands in the past and selected them carefully as I only was happy to collaborate when I can stand behind their service or product. If a brand asks me to promote their product in an exaggerating way, I kindly deny. The impact for example of fit teas on Instagram is leading to a completely distorted perception of fitness and beauty. If a person claims to get a certain body just by drinking a herbal tea, although this has not been proven true, it can have a tremendous effect on somebody who is unsatisfied with their body. I love marketing and visual storytelling but there needs to be a line when it comes to product placement and unrealistic standards. 


 When I get down the rabbit hole of social media....

When I get down the rabbit hole of social media....


What do we see? Editing vs. Reality

As platforms like Instagram are visual outlets you will barely find anything that is not edited, photoshopped or at least carefully selected before uploaded to a professional profile. 

I remember when using the platform only for personal reasons, I uploaded any snapshot and wasn’t thinking about my feed, compensations, colour grading or picture formats. But that changed and this has also an impact on what I upload and for example how I take pictures. 

Using social media for business purposes or as an influencer comes with a certain level of pressure. Your audience already expects a certain standard and style of your work. If you are a known for posting excellent pictures of food and all of a sudden you start adding unedited selfies and pictures of the landscape, people will question if they actually want to this content as they came to you for the food pictures. 

Therefore, nothing is at it seems online. It is a snippet if the real life and especially when it comes to bloggers and influencer, we do not try to portray 100% of the reality, you are more likely to see a selected outlook on what we see. 


Share your thoughts on the current state of social media below in the comments! 

5 Hacks To Work Into Your Routine If You’re Constantly Procrastinating And Getting Nothing Done

This article has been published first on THOUGHT CATALOG

I had the privilege to discover the freedom of studying at a German public University when I was in my early twenties. Nobody cares when you finish your degree. Nobody pressures you to write that paper this semester, easy…don’t stress do it next year. You are overwhelmed by distractions and opportunities.

I also manifested the word procrastination in my daily dictionary.

While planning my life in 3 months quarters and before an exam in hours (learn 8 hours, sleep 2 hours, learn 8 hours again and then jump into the exam and magically pass it) I realized that having more freedom requires having actual an internal plan for life.

Most of us are guilty of this. PROCRASTINATION. Not getting anything done. Feeling overwhelmed and lazy at the same time. Netflix and panic. Coffee and no flow state. A mind full of thoughts but no structure. Spending the day on the couch but no relaxed feeling.

But still feeling as tired and mentally exhausted like climbing the Mount Everest.

And we are also guilty of looking for help from external places. Reading this guide. Getting this advice, watching this YouTube Video, trying this method and always looking for this ONE hack that will change our lives. I realized that every goal setting, life coaching and productivity hack comes down to a few undeniable factors you need to succeed. Right here is a list of the most important ones.


If you feel super busy the whole day or even week but in the end, you didn’t accomplish a lot, you are probably not focusing enough on a few wisely chosen goals. According to many goal-setting experts, the easiest and most successful way to accomplish a goal is to focus on a maximum of 3 goals. 3 Goals a day, 3 goals a week, a month and so on. That might sound like not enough, but if you dedicate yourself to actually get 3 important things done every day you are way further ahead than somebody who is creating one long to-do list with endless tasks they will never even start working on.


Psychiatrist Ned Hallowell explains that people are more overwhelmed by having too many choices. You can basically do your taxes, write a book, book your next holiday and do your shopping from your phone while commuting to work. The problem is that we have more choices than ever. Our brains perceive this freedom of choice as a cognitive overload. Every person has a certain amount of cognitive ability during the day to make decisions. If we use all our cognitive ability for minor targets like what music we want to listen to while working, what salad dressing to pick, what outfit to wear or other first world countries problems, we basically waste our cognitive resources on minor tasks and the big tasks won’t get done. Instead of doing too much at the same time (multitasking does not really work) try to focus on one task until it is finished.


Being a selfish person has a negative connotation of essentially being an asshole.  But what comes the world selfish actually mean? It is the opposite of being selfless, which is the complete devotion to other people and the neglect of somebody one emotional, mental and physical needs. Being selfish means, in essence, to take care of yourself regardless. Not making other people responsible for your well-being or for your happiness. Try to say no or maybe instead of yes all the time. It also will give you more time to focus on your own projects.


What is this now? Yes, be selfless too. Be incredible selfless on purpose. Do something for another person without expecting ANYTHING in return. Not even a smile or a Thank You. Just do it because you are in the great position to help other people. It is a privilege to be able to help others and choosing to execute this privilege alone will help you to build a strong foundation for anything that comes.


This is quite self-explanatory. First, you need to identify them. It can be a certain type of food, people you surround yourself with, TV shows, music, social media or thought patterns. Once you identified them replace them with a more energy creating an alternative.

These small but significant things will help you to chill, focus and get things done!

6 ways to combat stress that don't cost you a dime

Have you been working a lot lately or just being stressed with new things coming up, endless to-do lists and people who annoy you every day? At the end of a really no slay day I just want to go in my bed with some comfort food and Netflix and call it a day. But there is a better way to deal with stress, actually six better ways to deal with stress-  on the long term scale

1.Trust your gut- This one is one of the essential ways to have less stress in your life, especially when your stress comes often from making a decision. Just trust your intuition that you will make the right decision for now. Nothing is forever and changing your mind is always an option. Think about is the next time you get overly stressed over making decisions and it will relax you instantly. 

2 Get to know your trigger– We all have one thing that can trigger us instantly to feel stressed. Is it a certain topic, a person or a thought? Try to determine what makes your restlessness growing and concrete on accepting that first. When you get stressed the next time over the same issue try to understand that this has already been triggered in the past and therefore the event itself it actually not that stressful. Your brain is confusion the actual present event with some cognitive connections in your brain from the past which make you more stressed than you actually have to be. 

3. Be an Enthusiast– Even in the hardest of times, try and remember things that you are thankful for. A therapist friend says that keeping a gratitude journal and writing down three things a day you are thankful for makes most people feel less depressed. It helps them to see what they still have that is good in their lives.

4. Keep the balance– Not feeling stressed is all about keeping the balance. And nothing goes over a good night sleep. Don't underestimate the importance of sleep!

 Keep the balance with whatever suits you: Exercise, Sleep and Social activites. I recently got into Yogas as my everyday remedey against stress

Keep the balance with whatever suits you: Exercise, Sleep and Social activites. I recently got into Yogas as my everyday remedey against stress

5. Be mindful –Many of you know this picture of the man and his dog walking in the park.  You can see the two thought bubbles from the dog and his owner. And the comment: That's why the dog is happier. Try to be like the dog more often. Life in the moment and appreciate the little things that we often don't even feel anymore. How does something actually tastes? Hos does the sun feel on your skin? When was the last time you really took a deep and focused breath? 

6. Accept other people-  Never underestimate the power of tolerating somebody you didn't agree with Some people can be really stressful and you don't understand their way of thinking. Instead of trying to lecture them on what you think is the right way, just see them as a way to practice your tolerance. Try to understand what makes them tick and just lean back. Everybody is different and shaped by different experiences. 

 Keeping it calm in heated situations, especially with people can be a challenge but it is worth practicing patience.

Keeping it calm in heated situations, especially with people can be a challenge but it is worth practicing patience.

Please share your tips below! What is your best advice for less stress and a more balanced life?

Still feeling like you have too many things on your list and no time to do then? Feeling like not able to make a decision and to stick to one goal? Maybe you are a Scanner! Check out my free mini guide to help yu to organise your day. It also contains a 30-day planner to make time for your many passions.

Thanks to the great photographer  Lennox George for capturing me from my best side! 

Can you do Yoga with a back injury?

I’m at day 15 of my 30-day challenge. 
PEAK time!
I have been sweating, twisting, breathing and stretching for the past two weeks and I love it. 
I can say that the Yoga part falls more into my personality than the clean eating part, as I have occasional cravings for everything I shouldn't eat (aka sticky toffee pudding, chips covered in mayo and croissants). 

Well, I try to have at least 70% of my food intake categorised as clean eating. 

 Snacking raw food, yes even those greens taste good without cooking them. Try them with some hummus or make a nice salad with a creamy dressing!

Snacking raw food, yes even those greens taste good without cooking them. Try them with some hummus or make a nice salad with a creamy dressing!


I tried vinyasa, yin and ashtanga yoga. I can say that Ashtanga is definitely my favourite Yoga practice and I really love the challenge that this routine brings. 

After I few classes of Yoga I talked to my teacher about my concerns with practice as I have a form of scoliosis (my spine has a mild sideway curve). My teacher told me that Yoga actually helps to relief the impact of scoliosis and helps to strengthen the back and stretching the spine.  I can also recommend to invest a few bucks into a yoga strap if you are a beginner. It helps immensly to get into psotures and to release tensions.

Yoga is not about being perfect or about being able to create the perfect pose, it is about accepting the challenge and being persistent and present in the very moment. 

But I can also see some physical benefits from the daily downward dogs, trees and warriors. It helps to tone and sculpt the body, improves the posture and destresses the mind. 

My favourite thing to practice this week is the crow, this pose is good for your arms, shoulders and core strength and the pathway to a lot of inversion postures. What is your favourite posture?

 Getting ready for the crow pose

Getting ready for the crow pose

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Love and Peace Xx

How to use the 5 stages of change to achieve any Goal

Week one of my #30daysabutterflypathchallenge is completed YASS!
So, for now, I want to dive into what is happening in order to....

....What actually makes us change a behaviour pattern?
 The transtheoretical model of behaviour puts an emphasis on five stages we have to go through in order to change an actual behaviour:

1. Precontemplation ( Not ready)

In this stage you don't take any action, you don't even think about changing something. You are probably unaware of consequences of your behaviour and procrastination is your best friend. 

2. Contemplation ( Getting ready)

You are aware of the benefits and negative outcomes of change. You are thinking more frequently about the impacts of a behaviour change but you are still not taking action. 

3. Preparation (Ready)

You are making plans to take action. You have a goal in mind and you put your mind in the right place to start in the near future. 

4. Action

You are making some significant modifications and changes in your daily life based on your preparation and goal setting in the earlier stages. 

5. Maintenance 

You have made some changes and now you are working towards to maintain those new behaviour patterns.  You are less tempted to relapse and you are more confident in your new behaviour.  Research shows that maintenance can last up from 6 months up to 5 years.

So if you are reading the pot, you are probably between stage three and four. Ready to take action but something is holding you back.  Most people struggle to get to the action stage. I myself can plan things out for weeks and then not take action because I think it has to be perfect. 

A common misconception is to wait until the timing is better or even perfect. There is never a perfect time to start expect now. Opportunities come when you start creating and working on your goals, not by planning them and waiting for a great opportunity to pass by. 

Failure is fine

You will start working on a project, an idea or anything else. And you will fail. I can guarantee that. You miss some important points, you will forget a deadline, you will just mess it up. And that is totally okay because you will learn something which can be implemented in the future And just because you failed once does not mean that this is not for you, try it again with a different approach and keep it going. 

Just a quick update on my abutterflypathchallenge:



The Yoga Challenge has been amazing so far. I received so much support and knowledge already from my teacher and I am learning something new every day. I personally prefer ashtanga Yoga with a lot of movement because it is a real workout for me. 

Clean eating

I tend to have crazy cravings for fried and sweet foods. So my breakfasts are pretty balanced and I almost have my smoothies or just a fruit salad in the morning. It gives me a lot of energy and I love the sweetness of the fruits. 
In terms of my cravings, I get some cheat days and I am allowing myself to eat some junk food BUT combined with healthy foods. So if I want to eat chips, for example, I make sure to eat a giant salad and raw veggies on the side.  And I keep the next day very clean. 
I personally can keep my goals better, when I know that I have the chance to eat whatever I want as long as I keep it balanced. 

Let me know at what stage of change are you at the moment. And what is keeping you from getting to the next stage? Update and more diving into YOGA next week Xx

What if I join a challenge?

After naively testing my ph- values with one of these self-test sticks while working with Neeqs I only saw red. Literally red, because my ph- level was somewhere where people point when they want to show you „That was me before my magical transformation“.  After another heavyweight deep fried dinner and my next day drowsiness, I made a decision. I am going to start a Spring cleaning. A Body Detox. NOW. Committing myself to 30 days of Yoga and 30 days of Clean eating.  

Accepting the challenge not to settle for comfort

When creating a butterflypath my statement was to be bold, transformative and to accept the challenge that change brings.  Instead of getting comfortable in our lives and to lay back I was keen to leave the known behind me and get into a new environment, mindset and also to develop new habits. It might be uncomfortable in the beginning but the only way to get past this is to start.

Habits shaping routines and those can change or daily life. Our daily habits and routines have more influence on our lives than anything else. And research shows that it takes approximately 30 days to internalise a new habit until it becomes internalized.

Yoga, Food and Freedom

I am already a lover of Yoga, but my practice has never been very consistent. That is even more strange because when I practise regular, I can see and feel so much improvement in how I feel about myself, how my body feels and how this practice grounds me and lifts me up at the same time. So why not stay consistent with it? That’s why I am choosingYoga as one part of the challenge.

The second part is my eating behaviour. I love food. I cook as often as I can, I go out to nice restaurants and I love to talk about food.  Yes, and I also have cravings that end in me eating all the junk food and crap that's in a 1-mile radio around me.

Let’s create a community

If you want to join me on my absolutely foolhardy but yet also mindful journey, let's connect via Facebook and onInstagram via#abutterflypathchallenge

When does it all start?

Now! Whenever you are reading this post, the time to start is now. To stay updated follow me on Instagram and check out my daily stories.

Have a lovely day!



Acai Power Bowl 90 Seconds Recipe

This classic breakfast bowl will convince the last critic of the benefits of a smoothie breakfast. The ingredients of this smoothie in a bowl (because, yeah that’s what a breakfast bowl or smoothie bowl basically is) are powerful and highly nutritious.  

Preparing this smoothie bowl takes no more than 5 minutes and it will keep you full until lunch without the heavy weight feeling of a classic breakfast which is normally high in sugar and carbs. 


Acai, blueberries, raspberries, strawberries and blackberries are the perfect breakfast fruits as the are high in natural sugar to kick you awake and to give you this energy boost. Acai has one of the highest ORAC values which counts the antioxidants in food. The so-called superfood is therefore also the ultimate health and beauty food as antioxidants help fighting cell ageing and fighting free radicals.  

Leafy greens like spinach supply detoxing and digestion, therefore it is great to eat this in the morning hours. Hemp- and Maca powder will help to keep you full for hours and add plenty of vitamins and minerals to your diet. To give you the extra boost and some thickness, add a banana and a scoop of oats.

A full belly never felt better!




How to be happy

How to be happy

What creates happiness?  What makes us happy? Psychologists believe that happiness is an emotion, similar to anger, fear, love and pride. Emotions are controlled and creating inside of you (in your brain!). Emotions can cause confusion, even the definition if them has been rewritten over and over again. To simplify things we can say that emotions are a state of feelings involving thoughts, physiological and psychological changes and an outward expression.  Very wage, right?