Monday, October 12, 2015


ALOHA. I'm always looking for healthy, low-sugar snacks to keep in my purse while I'm on the go. There's nothing worse than that terrible feeling of hunger, and noticing that you're  being surrounded by junk food establishments, nothing even remotely healthy on sight. 

I usually have with me some homemade trail mix or a protein bar. I also always bring my own tea bags when traveling because I like quality tea and I was so happy to try these amazing herbal teas from Aloha. Love them! Another great addition to their product line is powdered coconut water. Just add it to your water bottle and you have an instant sports drink while sweating at the hot yoga class. Use code KATLOVESKALE to get 20% off your order at
ROCKSBOX. I've been purging my closet and stuff in general since moving here (and probably moving soon again) so not collecting any more things is important to me right now. When I heard about jewelry rental subscription service Rocksbox I got quite excited. Rocksbox gives you unlimited access to rent from an ever-rotating closet of designer jewelry. Return your set anytime and as often as you like. Every set has 3 pieces of designer jewelry, worth an average of $200 per set. Free, prepaid shipping both ways. Use code KATNESSXOXO to get your first month free!
ORGANIC HEIRLOOM TOMATOES. Our farmers market has great selection of organic produce, but these tomatoes take the prize. They are super sweet and juicy and I made the best Gazpacho that didn't really need much anything else than tomatoes. Heirloom tomatoes taste like the real tomatoes, just like they did 100 years ago. 
GENTLE CLEANSE. I did one week cleanse to get ready for the change in season (although here in Northern California it's summer time now) that included tons of liquids (min. 3 liters of pure water, lemon water, herbal tea each day), warming morning cocktail of cinnamon, cayenne, lemon juice, chia seeds and hot water, kale salads, fermented veggies, detoxification supporting supplements and hearty veggie soups. I avoided sugar, gluten, alcohol and dairy.

Monday, October 5, 2015

6 Healthy Coffee Substitutes

Since moving to California I stopped drinking coffee almost completely. I had a cup of mocha about a month ago and it made me super nauseous, so I think I'm over it now. In New York I drank a small cup of coffee every day before work for about 4 years or so, but it did't become a physical addiction. I was mentally addicted to it because it made me feel super happy, social, energetic and like my homeopathic doctor described it; it's a nice warm reward before going to do work that I disliked (not the people, but the work itself). She recommended that I stop drinking coffee because of the chemicals that are present when it's roasted, and every time she said that I stopped for a while, but then started again when the anxiety of going to work got too overwhelming. So here are some coffee substitutes I've been using for energy and feeling overall good. And they are great for your health too!
MEDICINAL MUSHROOM DRINKS. These instant superfood drinks are great for those on the go since all you need is hot water and a cup. They are used for different purposes and Four Sigma Foods offers a wide variety of options. So far I've tried these two, but I can't wait to experiment with the rest!

Chaga Hot Chocolate Drink

Drink it espresso style by just adding hot water. This drink is a combination of mushrooms, herbs, and spices designed to help you get that long-term, balanced energy, and it's a traditional way to ingest “medicines”. Having your herbs and mushrooms with cacao makes them even more effective. Boosted with natural Guarana and Cayenne.

Reishi Mushroom Drink 

This drink is really the opposite of  coffee but I wanted to mention it as well. It actually keeps you calm during a stressful day and is great to take before bedtime to help you have a peaceful sleep or intensify your evening meditation.
GREEN POWDERS: When my husband decides to quit his morning coffee every now and then, he opts for this green powder with greens (obviously), yerba mate (my favorite energizer), maca, baobab and cordyceps. It tastes good and can be made in the office with just a shaker bottle and water.
CACAO TEA: a while ago, when I struggled with made from the outer shell of the cacao bean, which is removed and roasted to bring out the best flavors, all while avoiding exposure to toxic mold formation with carefully monitored production.Cacao has more antioxidants than green tea and red wine. It also contains valuable theobromine, which has a similar, but more moderate, feeling as caffeine on the nervous system. Theobromine is also popular in smart drug circles for working in conjunction with caffeine. has the same amount of caffeine as a cup of decaf coffee.
YERBA MATE: This magical tea has said to have “strength of coffee, the health benefits of tea, and the euphoria of chocolate". Mate tree naturally contains 24 vitamins and minerals, 15 amino acids, and abundant antioxidants. Yerba mate contains caffeine, theophylline, and theobromine, well-known stimulants also found in tea, coffee and chocolate. The caffeine content varies between that of green tea and coffee.
RASPBERRY PASSION PERFECT ENERGY TEA: Love the flavors of raspberries, passion fruit and sage! Green Tea and Assam Black Tea invigorate the body, while natural amino acid L-Theanine promotes calm, mental focus. Ayurvedic herbs Organic Gotu Kola Leaf and Ashwagandha act to balance and energize naturally.

Wednesday, September 30, 2015

Oatmeal Cookie Smoothie

Fall is here and that means it's time to switch up the smoothie game a bit by using warming spices like cinnamon, cardamon, turmeric, black pepper, cayenne and ginger. Use these spices to season your food and tea as well to promote a healthy, warming glow throughout the body. 

Although weather is getting cooler, try to spend time outdoors. Dress properly, wear warming colors like red and copper and enjoy long walks taking in the light. 

When the weather gets too dreary to leave the house practice yoga, stretching and dancing indoors.

Oatmeal Cookie Smoothie


1 tablespoon unsweetened cacao powder
2 tablespoons chia seeds
1/3 cup oats
1 teaspoon cinnamon

1/4 tsp cardamon (optional)
1 teaspoon chia seeds
1/2 teaspoon vanilla extract
1 frozen banana
1 1/2 cups vanilla almond/coconut milk (or regular and vanilla essence)


Mix all the ingredients in the blender until extra smooth. Taste and add more liquid if you like a thinner consistency. Top with granola, and raw cacao nibs.

Saturday, September 26, 2015


MORINGA OIL: I got this roll-on oil at the vegetarian festival in NYC. I was told it's great anti-aging oil (that's 100% natural unlike many other anti-aging products on the market) and also helps with acne, blackheads and dark spots. I normally just roll it around my eyes morning and evening before bed.
MOSES: No explanations needed. Mama's boy.
FRESH FRUITS: Fruit that was picked the same day as it's been eaten tastes totally different than something that's been sitting at Costco's plastics for days (maybe even weeks). I always get organic since there are so many organic farmers at our local farmers market, so I don't have to sacrifice anything. Way better than candy.
BIRCHBOX: One of my new year's intentions was to take better care of my looks (I'm a total tomboy when it comes to all things girly like hair and make-up), so I joined Birchbox. They send you once monthly deliveries of beauty samples, picked to match your preferences. You can customize your shipment by picking a sample or adding subscriber-only product deals! Get $5 off your first by clicking here: Birchbox!  
ALL NATURAL DEODORANT: Caitlin's Super Natural is still my favorite. Since it has zero harmful ingredients I feel good spraying it on whenever I feel like I need a little refreshing. I mean seriously, look at the ingredients: 
Organic IASC Certified Aloe Vera, 
Olive Leaf Ferment Extract, 
Radish Root Ferment Filtrate, 
Black Currant Fruit Extract, 
Witch Hazel Extract, 
White Genapi Leaf Extract, 
Lavender Essential Oil, 
and Organic Wildcrafted Cypress Essential Oil.

Monday, September 21, 2015


If you follow my daily musings on Instagram you may know that morning tea time is my favorite ritual. After having my lemon water, supplements and green smoothie, I boil a big pot of Yerba Mate mixed with something flavorful like raspberry tea and maybe tiny bit of local raw cinnamon honey (bought it at a street fair and it is so good!) or lemon juice. 

It's always fun to munch something small with tea and instead of my old favorites (Trader Joe's Triple Ginger Cookies!) I found this recipe for healthy cookies that basically has just 2 ingredients: bananas and rolled oats. What?!? Yes. I added few other things to the recipe because I like to get creative, but they are quite tasty still without any additions. What a perfect thing to eat with tea!
 What you'll need:

2 ripe bananas
1 cup rolled oats (2,5dl)

Optional extras:

Vanilla sugar
Chocolate chips
Sea or Himalayan Salt
Almond Butter
Your imagination is the limit!


Preheat oven to 390 fahrenheit (200 celsius). Smash the bananas with fork until mushy, add rolled oats and mix well. If you want to add any of the optional extras, throw them in.

Spray the parchment paper with cooking spray and drop heaping spoonfuls of the batter onto the baking sheet. Bake about 20 minutes until nicely browned. Makes about 10 cookies.

Sunday, September 13, 2015


Dark leafy greens are nutritional powerhouses filled with vitamins, minerals and phytonutrients, rich in chlorophyll which alkalizes the blood, and contain fiber which keeps the GI healthy and happy. 

 Cruciferous leafy greens (kale, mustard greens, collard greens, cabbage, broccoli) may be some of the best when it comes to dark leafy greens. They have tremendously high amounts of vitamins and minerals, but also high in glycosinolates that have been shown to inhibit the growth of certain cancers. The great news is, that glucosinolates are best absorbed from raw vegetables. 

Adding one or more of these nutritional powerhouses to your day is a simple lifestyle upgrade that can make you feel more fresh and alive. I add them in smoothies, juice them, make big salads, sauté or steam for a side dish and sneak them in where ever I can.

KALE. Superstar of all vegetables. One of the highest known sources of vitamin K, rich in bone-healthy calcium, and carotenoids. Just one cup of kale contains 100% of your daily needs for vitamins A, C and K. I use kale for pretty much everything: delicious salads, sauteed with garlic and coconut oil, throw them in my curry, making kale chips and in smoothies.

SWISS CHARD. Known for being one of the best plant-based sources of iron. It also contains beta-carotene, which contributes to the growth and repair of body tissues and is converted to vitamin A in the body. Swiss chard contains 13 different antioxidants,  beneficial to heart health and regulation of blood sugar. Great as a side dish sauteed in garlic and you can use the leaves in wraps instead of flour wrap.
COLLARD GREENS. High in magnesium which is critically important mineral. It is important for nearly every organ in the body, especially bones, heart, and kidneys. I love using collard greens in replace for a tortilla for a healthy alternative to a traditional wrap.

DANDELION. Edible green leaves that can add a flavorful and nutritious touch to any dish. Dandelions are well known to be detoxifying for the liver and carry a slightly bitter flavor. I drink dandelion tea and green juices that contain it.

Wednesday, September 9, 2015

My guide to good-for-you NYC

In order to balance the hecticness of the city, you need to find ways to ground yourself and find serenity in the concrete jungle. Since I no longer live in the area, I wanted to take a moment to reminisce and write a short guide to my good-for-you NYC. Here are few of my favorite places to slow down and be happy.

Jivamukti Yoga and Cafe:
Beautiful, inviting space and so many classes to choose from. Their boutique sells spiritual books, yoga accessories, music, clothing, skin care and jewelry as well as rare items such as the Jivamukti China Gel, Jivamukti Lavender Lotion, Jivamukti Teas and other Jivamukti private label products. Also, you must hang out and enjoy a smoothie, juice or a full meal at their cozy cafe.

The Path: The Path teaches ancient meditation techniques in a modern way on Tuesday evening and Thursday morning.

Kadampa Meditation Center: Located in the heart of Chelsea, Kadampa Meditation Center provides meditation classes and teachings. Try their Lunchtime Meditation Give Your Mind a Break - 30 minutes. Mon, Wed, Thurs, Fri 12:15 – 12:45pm $5.

ABC Carpet & Home: I love the store, but their best offering is the spiritual events and lectures held at the Deepak Homebase upstairs of the store. Such beautiful space and Elena Bower holds weekly Saturday yoga classes here.

Miracles Night at Gingersnap’s Organic: On Monday evenings from 8-9, Gingersnaps Organic hosts Miracles Night, a lively and down to earth discussion of the teachings of A Course In Miracles. There’s a suggested donation of $10, and it fills up quick so you need to email in advance to secure your spot!

Parks: There are so many beautiful parks in the city, my favorite being the Central Park. There's always something new to find. And because it's so big it doesn't get overcrowded like the smaller parks. Go do some Earthing, bring some snacks and a good book. My other favorites are Bryant Park and Washington Square Park.

Museums: My absolute favorites are The Frick Collection (relax in their beautiful G
arden Court), The Rubin Museum (very zen, cool cafe and gift shop and they even have meditation classes!), The Met (the giant that has so many quiet nooks to sit in, like the Chinese Garden Court).

Healthy Food: My old favorite is organic and macrobiotic Souen. My spiritual mentor took me there years ago for dinner and I just kept going back. Food is simple, yet very tasty and leaves you feeling good about yourself. Newer fave is Blossom. For lunch I almost always get a salad, soup or quinoa bowl from Fresh & Co. Love Juice Generation's Hail to Kale, Get Your Greens on and The Professional green juices, as well as their acai bowls and raw maki rolls . And in the winter time their Lemon Lozenge hot juice is a must! My favorite natural food stores are Westerly Natural Market (in Midtown West) and Health & Harmony (West Village).

Namaste Bookshop: It's a tiny store offering great selection of spiritual and self-help books as well as incense, crystals, jewelry and a whole bunch of great events (books signings, healing circles, meditations, Reiki classes etc).

Spreadhouse Coffee: I love Lower East Side (my very first NYC apartment was there) so I was super excited to find a cafe in the area that serves vegan donuts and other goodies. Spreadhouse Coffee has laid-back atmosphere, wooden swinging seats, shack in the back, and long, open, airy space, little bit like a warehouse. And did I mention they have vegan donuts (among other vegan-friendly treats by Cake Thieves Bakery)!

Saturday, August 29, 2015

1 month update from California

It's been a month now living in the West Coast. In all honesty, I've had hard time adjusting. Not because the nature here is so beautiful, people extremely friendly, drivers polite, there's fresh local produce available year round and so many new exciting places to explore. It's because I'm no longer working 5 days a week nor have that same old routine I once despised. Having this much freedom with my time has had the opposite effect than I expected. When I was working at the hotel I would've loved to take a month off and just relax, be on staycation so I can organize the house, clean, concentrate on health coaching, spending time with friends and family, and just be. Now that I have that time I'm not feeling good about it. Anyways, adjusting continues. I'm sure I'll snap out of it soon. I've created a morning routine which helps, now just have to routinize the rest of the day. :)
Few of my favorite things I've discovered this month:
1. Food. We live in an Asian part of the town (51% Asian) and there's like a million Asian restaurants. So far I've had Korean (of course), Thai, Filipino and Burmese food. Although we haven't eaten out that much, usually cooking 6 days a week at home. Which brings me to my next point...
2. Farmers Markets. There's a farmers market in our town (15 min walk from our house) every Thursday and Saturday. What made me extra happy was to notice how many organic farms are included. Happy, happy, happy!
3. Ocean. It takes me about 30 mins to walk to the beaches. Nuff said.

Friday, August 14, 2015

Recipe: Rhubarb Cake The Better Way



1 ½ cups flour (I used a mix of coconut-gluten-free-tigernut flour)
1 ½ cup coconut flakes
2 tsp baking powder
pinch of salt
½ cup sugar (I used coconut sugar)
1/2 cup coconut oil
1 ¼ cups almond- or coconut milk
1 tsp apple cider vinegar
2 cups chopped rhubarb
+  powdered sugar & cinnamon for serving


Preheat the oven to 350 F / 180 C. Mix the flour with coconut flakes, baking powder and salt. In an other bowl, whisk the sugar with oil until creamy. Add milk and vinegar. Whisk a little more. Mix dry ingredients with wet ones, add rhubarb and mix it in. Pour the batter into a baking dish covered with parchment paper. Bake for 40-45 minutes. Let cool for a few minutes before cutting. Sprinkle with powdered sugar and cinnamon. Enjoy!

Thursday, August 13, 2015

Morning Rituals: How to wake-up without the stress

 I love rituals and creating them. I've never been a morning person, although for years I had to get up at 4.15am to get to work at the hotel. I tolerated it, but no, didn't like it. Especially because I left just enough time to get ready and rush to catch the train. Not one minute to spare, it was very carefully planned morning schedule in order for me to maximize my sleeping time and be able to get up as late as possible. Not the best start for your day for sure. Here are few of my tips to make mornings more serene and enjoyable: 

-Wake up to music rather than an alarm. If you have a song that energizes and inspires you, set that as your alarm. I like harp music, or this song.

-Don't get up right away. While breathing deeply, stretch your limbs from your fingers to your toes. 

-Think of the most positive thing you'll be doing that day. Think of 3 things that you are grateful for.
-If you have a private yard, patio or balcony, and the sun is out, step outside for a minute or two. Sunshine is one of the strongest ways to tell your body to wake up. 

-Do 5 minutes of easy activity. Anything that feels good. I love stretching, so either a few sun salutations or a quick yoga sequence like this, feels great.

-Drink plenty of liquids throughout the morning. I usually start with lemon water, then chlorella-spirulina cocktail and continue with herbal tea the rest of the morning. Some days I'll also have Yerba Mate if I feel like I need extra energy.

Wednesday, August 5, 2015

California Living and Loving

If you follow me on Instagram, Facebook or Twitter you might already know that we have taken a big leap and moved to California. Me and the cats just arrived this past Saturday after packing our old place and handling the move. My workplace arranged a vey nice surprise party for me and I was also announced as the employee of the year (!!!). I've worked for the hotel on and off since my internship there in 2004 and there's still pretty much all the same people, so it feels like a family. Even I hate parties for myself I was so appreciative for everyone for throwing this party. I mean we didn't even have staff christmas party last year, but they had party for my farewell. So, so very sweet. My boss (hotel GM) is the best boss I've ever had in my life and super supportive on everyone's dreams. Even I wasn't too enthusiastic about the job itself, I did enjoy the people I worked with.
 Now that we've left New Jersey behind (although we'll be back for the holidays), the plan for me is to take some time off, do health coaching part-time, find a yoga teacher training so I can combine that with my existing business, spend much needed time in the nature (it's so gorgeous here!) as well as explore San Francisco and nearby areas. It's so much fun getting to know a new city, finding your favorite parks, coffee shops and restaurants and of course, connecting with new people. We are just 7 minute drive away from the Pacifica beaches and 20 min drive to my fave SF neighborhood Haight Ashbury.
So from now on you'll see posts about my adventures in the West Coast! Hope you'll stay tuned! XO

Saturday, July 11, 2015


I like a cold brewed drink on a hot summer day just like anybody else. At the same time I very much dislike the side-effects like drowsiness and the next day's lethargy which is reason enough for me to not drink more than once in a blue moon. It just so happens that kombucha is known for its liver cleansing properties, so if you’re drinking alcohol moderately, it can be an excellent way to mitigate the effects of alcohol. I like my liquor in the form of vodka (gives me almost zero hangover) so this recipe is one of my favorites.


Fill a martini glass with ice.
Pour 1.5 oz vodka into a pint glass.
Add a dash of cayenne.

Fill pint glass with ice, then cover and shake.
Dump the ice from the (now chilled) martini glass.
Strain the liquor into the martini glass.
Fill with ginger Kombucha.
Garnish with candied ginger.

Wednesday, July 8, 2015

May Cause Miracles

Little while ago I attended Gabby Bernstein's May Cause Miracles Workshop at the gorgeous ABC Carpet & Home, probably the most amazing place to have events in Manhattan. It has special energy because so many great spiritual leaders have spoken there, plus it's just simply beautiful place. Below are few notes I took during the lecture.
1. Surrender and be willing to receive guidance from the universe/your inner guide by opening yourself up to creative possibilities rather than outcomes. 
2. Be grateful for each and every thought and situation you face – our inner guide is smarter than you know.
3. Give yourself permission to shine and help others to do the same – your power is in your presence. 
4. Above all, have fun!
You need to awaken to your greatness. Imagine the joy, and the endless possibilities you have when you start to own your presence. One of the hardest things to unlearn is the need to be perfect. I keep reminding myself every day that I don't need to perfect, just honest, real and present. I'm here to share what I know, not an expert.
It doesn’t matter how often you fall off-track, it only matters how quickly you come back. Whatever path you've chosen to stay on, you might diverge every now and then, which is completely normal. To you it might mean eating too many sweets, over-exercising, drinking too much, being mean to your partner for no reason, whatever. It happens to all of us. The falling off track doesn’t matter. WHat matters is how quickly you're able to get back.
When we try to push things down, sweep them under the rug, they will come back up. We need to acknowledge the things we would rather hide or bury. Acknowledge it, and witness it without judgement, is the only way to take away its power. Feel it and then release it. 
Measure your success by how much fun you’re having.