Tuesday, April 19, 2016


I had a short but lovely visit to Nashville, Tennessee last month when I got the opportunity to work at a conference there. I really enjoyed the laid back vibe, handsome cowboys, the constant live country music coming out of the bars and restaurants from early morning on and best of all, the beautiful Southern accents. I wish I had an accent like that! I only had couple of hours in the morning before my flight back to see the downtown Nashville so I hopped on a tour bus and did a 90-minute sightseeing. Anyways, here's my photo diary outside the conference center (which is a whole 'nother post because it was gorgeous!). 

Thursday, April 14, 2016

Day trip to Bodega Bay

Just a little over an hour away north of San Francisco, in the beautiful rural coast of Sonoma County, is a little town called Bodega Bay. We came here to have lunch for my mother-in-law's birthday, and saw seals chilling in the sun right by the window of the restaurant. On the drive up we also saw tons of cute cows, horses, sheep and goats grazing away in the big hills with plenty of space(no factory farms over here).
We had lunch at Lucas Wharf that has seafood inspired menu and it is located over the water by the boat docks. After lunch we drove to Bodega Head which is a gorgeous place for whale watching. The wind was horrific and ocean rough and I thought I would fly away so stayed away from the edge of the bluffs. We did not see any whales needless to say, since we were only able to stay for a couple of minutes. I've never experienced wind like that before! We also stopped by a kite and candy store for some salt water taffy.

Friday, April 8, 2016

New interview series: WOMEN IN WELLNESS

I'm super excited to announce my new interview series called Women in Wellness where I ask few quick-fire questions from the wellness change makers and hopefully this will give you some simple tips and ideas on how to live better.I'm starting with myself! :)

Your food philosophy
Local, organic, plant-based, minimally processed. My goal is to get 90% of my food from our local farmers market and no, I'm not there just yet.

Dream breakfast
Fresh fruits and green juice followed by a creamy cinnamony smoothie, avocado & veggie toast (on Ezekiel bread), roasted potatoes with green cashew cream.

Daily breakfast
Green smoothie, herbal tea (+ Yerba Mate), cinnamon oatmeal+almond milk + berries or fruit, and/or toast with hummus.

Go-to juice or smoothie
Smoothie: Banana, pear, greens, cinnamon, almond butter, celery + superfoods (interchangeably maca, green powder, plant-protein, bee pollen, raw cacao).

Morning routine
Short meditation in bed (5-10 mins, I use Insight Timer) while stretching my back, shoulders and neck. Morning Pages for 3 pages (writing anything that comes to my mind, things I'm grateful for, organizing my plans and wishes for the day). Bathroom and tongue scraping. Walk around the house and open all the blinds. Light an incense. Boil hot water for my daily warm lemon water and herbal tea. Take supplements with lemon water. Drink tea while going through emails.

What supplements do you take
USANA's Essentials, sublingual B-Complex. Homeopathic remedy once every 6 months (from my homeopath). 

Your fave kitchen tool

5 pantry staples
Raw almonds, quinoa, gf crackers, nutritional yeast, almond butter. 

What do you always have in your fridge
Organic lemon juice, hummus, Louisiana hot sauce, greens.

Favorite thing to cook for friends
Salad with a warm component such as roasted sweet potatoes. Nana cream or mousse for dessert.

Favorite way to workout
Riding my bicycle, flow yoga.

Strange or not so strange wellness habit
Tongue scraping, dry brushing, oil pulling.

Favorite thing to wear
Leggings, tunics and scarves. Oh, and maxi dresses.

Favorite place you've travelled to
Kathmandu, Nepal.

Where would you like to travel
Bali, Costa Rica and some quiet island in Thailand. 

Your favorite healthy place in your city?(yoga studio, restaurant, cafe, juice bar)
Yoga To The People (gorgeous loft in Mission District, donation based) and Pressed Juicery (love their green brazil Nut Milk!)

One piece of health advice
Slow down. When you talk. When you walk. When you listen. When you eat. When you drink. 

Healthy recipe to share

Monday, April 4, 2016

My favorite cookbooks at the moment

Hello beautiful people! I've just returned from a nice work trip to Nashville, Tennessee and catching up with all the other stuff going on. It was my first time there and although I worked most days I reserved an extra night so that I could sightseeing for few hours in the morning before my flight back to California. Photos coming soon!
It's been a while since I posted anything book related so I should give you an update on my current favorite cookbooks. If you didn't already know, I love cookbooks. I do not like to follow recipes (I hardly ever did even in culinary school), but books are a source of inspiration that no website could ever give me. Don't get me wrong,I do also love food blogs and colorful foodie Instagrammers, but an actual book just has that something special.
I forbid myself from buying new books since our cross country move, and because we still haven't really settled down here in California when it comes to an apartment. We really like our current one where we've stayed since January, especially the big, brand-new kitchen and the location, but it's missing a proper yard so we are most probably going to move again in December. We are living in state where the weather is outdoor appropriate most time of the year so of course we'd like to have a nice yard to hang out all day long, instead of being indoors. So keeping our eyes open for any cute bungalows.
Anyways, back to books! Here are my current culinary favorites. They have big, colorful photos of the dishes which is super important to me. No pictures = no inspiration. Recipes in these books are also easy to make and no exotic specialty ingredients needed.

Sunday, March 20, 2016

Guest Post: 5 Tips For Healthy Air Travel

Traveling can be fun, but it isn't always glamorous. Flying on a plane for long hours takes a major toll on the body. I travel overseas often, and I used to have issues with constipation, bloating and fatigue for days after a long flight. Thankfully, over the years, I have discovered some surefire ways to stay healthy while traveling.

1. Hydrate
It might seem like common sense, but you’d be surprised how many people in general walk around dehydrated. Take into account the low humidity of the cabin air while traveling, and you are on the fast track to dehydration. If you are thirsty, you are already dehydrated, so it’s best to keep on drinking water throughout your journey.
I never rely on the puny little cups the stewards hand out. Instead, I bring a water bottle on the plane, and ask the steward to fill it up. Many airlines have a filtered tap by the kitchen and will even let you fill it up yourself – much easier than having to bug the stewards every hour for a new cup of water.
Another way to avoid becoming dehydrated is by taking it easy on the caffeine and alcohol. I know many airlines offer free coffee, tea, and booze, but just because it is free, doesn’t mean it is good for you!
2. Bring Your Own Food
Airline food is loaded with sodium as it is an easy and cheap way to add flavor to otherwise bland mass-produced food. The recommended intake of sodium for the average human is 1500mg per day, and I’d bet that most airline meals exceed this amount. Excess salt can make you swell and bloat.
Seeing as I prefer not to arrive at my destination looking and feeling like a Goodwill blimp, I always bring my own meals. This week I will be flying to France, and I have 19 hours of travel ahead of me, so I am packing my dinner and breakfast. For snacks, I always bring raw almonds and walnuts to munch on, as they keep my blood sugar stable throughout the journey. And for my sweet tooth, a few squares of organic dark chocolate.
If packing your food is out of the question, I read that some airlines offer low- sodium meals as a special meal option: United, Delta, Lufthansa, Emirates, Thai, Japan, Alitalia, Turkish, Swiss, and Iberia all have histories of providing low-sodium meals, but be sure to check with the airline directly. And as always, try your best to find the healthiest options during layovers, as your body will be able to defend itself from the jetlag better with good fuel instead of junk food.
3. Avoid Germs
In addition to dehydration, low humidity also increases the risk of catching a cold. When the air is too dry, the mucous in your airway can’t do its job, and bacteria and viruses can enter easily.
To best protect myself I always bring my own blanket and pillow on the plane, as the ones the airlines use are not washed with every use (gross!). I also wipe down my tray with anti-bacterial wipes (who knows the last time it was wiped down?) because I’ve seen babies get their diapers changed on them many times.
One last thing I do to protect myself from getting sick is to bring a bottle of orange oil to breathe in occasionally during the flight, as it is anti-viral. Doterra also makes an antiviral, antibacterial, anti-infectious blend called OnGuard, which is a blend of clove, cinnamon, wild orange, rosemary and eucalyptus essential oils.
4. Sleep
Stick to your sleep cycle and try to get some shuteye. I know sleeping on a plane is far from ideal (especially if you are like me and in economy), but I find that applying lavender oil to my temples and to a sleep mask always helps me sleep a little better, as the lavender is calming, and the sleep mask prevents my neighbors’ movie screen or book light from shining in my eyes. Another aid is to bring a bag of chamomile tea on the plane to drink before attempting to snooze.
5. Stretch
Keeping circulation going on a flight is crucial, so when you are not sleeping try to get up at least every hour to stretch. This will get your blood circulating and prevent cramps and blood clots. I’m a fan of walking to the back bathroom with lots of space, and I feel no shame for doing a few toe touches or side stretches.Here is a list of good yoga stretches you can do in your seat. 
As a final tip, if you tend to get constipated when flying I recommend taking Magnesium Citrate before you go to sleep. Without a proper movement your body will not be able to flush out all the toxins accumulated from your long flight, so it’s crucial. I always bring my Magnesium Citrate with me while traveling and it has been a life saver.
What are your favorite ways to keep healthy during travel? I would love to hear about them in the comments section below!
Happy Travels!
Health Coach Jenna
Jenna Longoria is a traveling yoga teacher and certified holistic health coach. She loves Ashtanga yoga, vegan cuisine, and could drink her weight in cold-pressed green juice. You can read more of her work on her website, Healthier Notions. Follow her on Twitter and Facebook!

Saturday, March 19, 2016


Hello lovelies! It's been a while since I've showed my face over here. Life just got too hectic after I returned from Finland and I think since then I've had a total of 2 days off. I've also joined a gym and actually going there regularly (I only do classes, not a fan of gyms), bought a cute bicycle from Craigslist for $35 and riding it all around our island. Love this lifestyle.

I am determined to write more blog posts, but you can also see me posting lots of photos on Instagram, yapping away on Facebook, as well as doing a Periscope challenge(Soon!Follow katloveskale). So please tune in to my other medias for daily musings.

Since St. Patrick's Day just passed I'm in a mood for all things green. Today I had green juice called Ensalada from Urban Remedy and enjoyed it by the waterfront near Ferry Building here in San Francisco. It was such a beautiful day so I wasn't rushing anywhere. Well, ok, I was at first. I had made an appointment to get an ombre hair color at a large hair stylist institute, but work meeting I attended just before was longer than expected and I was 2 minutes past the 10 minute grace period they allow you to be late. 2 mins! So they cancelled my appointment. How gracious. To be honest I didn't really care because the thought of sitting there for 5 hours getting my hair done sounded horrifically long on a sunny day like this. So I just walked out happy and started walking.

Ok, back to the greens. I cannot remember where I saw this recipe but since I love keylime pie I knew I had to make this smoothie. 

Keylime Pie Smoothie

Ingredients :

1 ripe avocado 
¼ cup raw cashews 
2 dates, pitted 
1 handful of spinach
¼ tsp vanilla extract 
¼ tsp chopped pecans 
2 limes, juiced 
½ lime, zest 
1 cup almond milk
pinch of salt (himalayan or sea salt)

Mix everything together in a blender until smooth and enjoy with a smile on your face. It'll be even better if you soak your cashews, pecans and dates for a couple of hours so they soften. But if not, no biggie.

Friday, February 26, 2016

Sushibar + Wine (Helsinki)

While in Helsinki we celebrated my sister's birthday on Valentine's Day. She picked a sushi restaurant since my parents had never had sushi before and we thought that would be fun to watch them eat it :).
For starters we had some nutrient-dense yet delicious seaweed salad. Seaweed is filled with antioxidants, calcium and a broad range of vitamins. We also ordered some kimchi because it's my personal favorite. Kimchi could have been way more spicy for my taste but it was just perfect for my mom who has very low tolerance for hot spices.
Sushibar + Wine 
Kulttuuritehdas Korjaamo
Töölönkatu 51 a-b, 00250 Helsinki

Thursday, February 18, 2016

Three meals for a good day

Coconut milk yogurt with frozen berries that were defrosted and heated slightly in a pan together with cinnamon.
Probiotic Miso-Tahini Soup topped with nutritional yeast and hot sauce served with gluten-free crackers and hummus. Recipe here.
Banana, greens, almond milk and chocolate plant-protein powder make one delicious milkshake.