EPSOM SALT

Another great routine besides the lemon water (I'm a big fan of that habit as well) is having an Epsom salt bath 3-4 times a week.

This specific salt is rich with magnesium and sulfate that can be both absorbed through your skin. According to studies it has a lot of health benefits; it improves nerve function and absorption of nutrients, relieves stress and flushes toxins and heavy metals from the cells, eases muscle pain and reduces inflammation just to name a few.

Add few cups of Epsom salt to your bath and soak for at least 12 minutes.


Heidi x    

L-SIT PRACTICE

Here's a super efficient body weight exercise that you can practice anywhere. No excuses!
Ideally you lift yourself from the ground and hold the position: straight legs in 90 degree angle to the torso. You can also lift your legs closer to V-shape, but that seems totally impossible, to me at least. It takes time to master L-Sit, it's so hard. On the top video I'm demonstrating the pose although I can't hold it very long with straight legs.

The way I've practiced this move is I lift my bum up as high as possible and try to bring it behind my arms keeping my feet on the ground at the same time holding the position as long as possible or doing sets of 5-10 repetitions. If you have a foam roller you can keep your feet on top of it and do the same thing. It takes some of the weight off. When you get a little stronger you can start lifting one leg at a time and then slowly both, first knees slightly bent and little by little straightening them.

L-Sit works on your entire body especially core and arms. Give it a try!

Heidi x

ON MY COFFEE TABLE

I go back to these books every now and then when looking for new ideas (minus the art book!).


Heidi x

NATURAL LEMSIP

I'm sure our UK readers are familiar with Lemsip, the very famous hot drink for cold and flu. Here's a natural version without artificial colours, sweeteners or other nasties.

We were all sick last week one after another so I've been drinking this to the point where it's coming out of my ears .

In the original recipe this is made with a juicer, I don't have one for the moment so I used a blender instead. It makes the drink a little thicker, but the result is pretty much the same and actually you still have all the fibre left from the fruits.

 You need:

• 1 Golden Delicious apple (I only had red apples this time hence the pink colour)
• small chunk of fresh ginger (approx. 2 cm)
• 1/2 organic lemon
• 1-2 tea spoons of Manuka honey
• 1/2 cup hot water

Juice the apple, ginger and lemon in a juicer (or blend them in a blender until smooth). Leave the lemon peel on. Half-fill a mug and top it up with hot water. Make sure the water is not boiling so it doesn't destroy the vitamins and the effect of honey. Add honey, stir and sip.

Heidi x

TRX HANDSTAND PRACTICE

Anybody else gets bored in the gym? Not that I have time to go there at all for the moment, but if and when I do, I like to play a little using my own bodyweight, challenge myself and bring some spark to the whole workout.

Last spring I was doing TRX group exercise classes on a weekly basis. Great workout! TRX bands are a tool for bodyweight exercises that builds your strength, balance, flexibility and core stability.

Here's another clip from last fall. This exercise builds strength for handstands and handstand press-ups.

Heidi x      

INSIDE MY FRIDGE

We updated our fridge the other week and since it's so neat, tidy and well organised (at least for now...) I wanted to share my fridge essentials with you. 

Here's a list of my must have ingredients:

• garlic
• ginger
• fresh herbs e.g. basil, mint, thyme, coriander, parsley
• fresh fruits and vegetables depending on what's in season and what's available typically lemons, berries, apples, carrots, courgettes, leeks, leafy greens such as spinach & kale, cucumber (I keep bananas, avocados, oranges etc. in room temperature) 
• organic eggs or egg whites
• organic whole milk (for my kids) 
• supplements e.g. Udo's oil blend or equivalent, fish oil for the kids, vitamin D, aloe vera
• coconut water
• milk substitute e.g. almond, coconut, hemp or rice milk  
• proteins e.g. wild caught salmon, cod, organic chicken or turkey
• ketchup (for my kids)
• mustard 
• chicken & vegetable broth 
• left overs: cooked quinoa, rice, beans etc. 

(I don't use sports drinks or vitamin waters, the ones you see in the picture were bought for my kids who were recovering from a stomach virus!)

Freezer must haves:

• Frozen berries and fruits for smoothies
• Frozen vegetables e.g. peas, green beans
• Homemaid chicken, vegetable and fish broth  

Heidi x

OIL PULLING

I wanted to share my latest addition to my morning routine: oil pulling. There's been quite a lot of talk about this ancient Ayurvedic method for oral health, detoxification and rejuvenation in various blogs, websites and social media. So what is oil pulling? It's simply using an oil as a mouthwash. The process of swishing oil in your mouth attracts and removes bacteria, toxins and parasites. Apparently this practice whitens teeth, clears up acne and can lead to a healthy and glowing complexion.

Sounds bizarre, I know but I'm giving it a try! So far my gums, mouth and lips feel hydrated and my teeth are very shiny.  

Here's what I do:

First thing in the morning before I brush my teeth or eat anything I put a tablespoon of cold-pressed, unrefined oil in my mouth. I've been using coconut oil, but apparently a lot of people use sesame and sunflower oil. I swish it around in my mouth and push it and pull it through my teeth for about 10-15 minutes. Then I spill it all out and the oil should now have a milky, watery texture. That's your reference you've done it properly. Remember not to swallow! The oil will be filled with toxins once pulled. Then I rinse my mouth with salty water followed by a normal brush.

One way to get me very quiet while preparing breakfast for the family!

Heidi x