Monday, November 23, 2015


Here's an example how I keep healthy eats available for the work week. These are salads, but you can do the same with whatever you have planned to eat that week, like stir-fries, veggie bowls, tacos and so on.
The plan:

Sunday (or any day you pick as your prep day)

-Prepare and store beans for salads. Cook quinoa or other grains.

-Wash, spin and pack hearty greens such as kale or collards into produce bags (these keep things fresh longer).

-Cut carrots, slice radishes, prepare other firm juicy root veggies and pop them into sealable glass/plastic containers with a little cold water.

-Bake, cool and pack up crunchy nut toppings, chickpeas and croutons.

-Make a salad for dinner. Make extra and pack up your lunchtime tote first before eating your fill. Avoid the sog by keeping the dressing on the side to add when you ready to eat.

Monday, Tuesday and Wednesday

Make your dinner salads with the remix of those ready-to-use ingredients such as beans, seasoned tofu or nuts, croutons and greens and fresh veggies, roasted chickpeas and ready to eat proteins you prepped over the weekend. Make a double batch of your favorite recipe and before serving yourself, pack half in a to-go-container for next day's lunch.

Thursday or Friday night

Try planning two or three salads, one for Sunday and one or two more for early in the week, and take those first steps towards building healthy habits. If you have Friday night plans do your shopping Thursday night.

The weekend

Big shopping trip! Purchase produce, grains and pantry items.
Stock up on more green bags or containers for storing ingredients.
Saturday afternoon or Sunday morning make a steamy soup or fluffy pancakes. You’ve eaten enough salads!

Other tips:

-Cut oranges and lemons into wedges and store in the fridge.

-Have hummus and healthy crackers around for snacks (I love gluten-free Mary's Gone Crackers!)

-As a general rule for prepping, try to use up the salad components within five days.

-Creamy dressings (like avocado based ones) are best eaten within 3 days and vinaigrettes can go for almost a week.

-Tofu, Tempeh and Seitan once seasoned and cooked should be eaten within 2 days.

-Beans, cooked quinoa and other grains are best eaten within 2-3 days.

Saturday, November 21, 2015

Warm Ginger Pear Smoothie

I prefer all my drinks room-temperature or warm (including water), probably because I'm Vata according to Ayurveda and almost always feeling cold rather than warm. I use lots of warming spices like cinnamon, cayenne, cardamon and turmeric (in cooking, smoothies as well as with my morning tea), but never thought to slightly warm up my smoothie before. This recipe for Warm Ginger Pear Smoothie is great for breakfast or snack during the colder season.

Tuesday, November 17, 2015


I've learned in my 30-something years in this life that planning is the key to eating healthy. Sometimes I slip (like just two weeks ago when I started a new job and did not plan my lunches), but I always go back to my planning ritual. 

I pick a day of the week when I'm off, like Saturday, and that's also the day there's the farmers market so I can stock on fresh produce. For most people with normal jobs the planning and shopping day will be Sunday. Grocery shopping is the single most important thing when it comes to staying on track with a healthy eating plan.

Monday, November 16, 2015

Raw Mint Chocolate Cake

 I love cake and eat it too! There were days in my life when I would eat a whole Pepperidge Farm 3-layer Chocolate Fudge cake in a day by myself. Mmmm so good. But so bad. Tons of not-so-good-for-you ingredients so I had to let that cake go. But not to worry! I still get my cake, but it's made from real ingredients, at home and it's not even difficult. Raw cakes are the best thing I've discovered since seaweed :). I can get creative with superfoods, nuts, seeds and create all kinds of cakes. Only imagination is the limit here!

Thursday, November 5, 2015

3 month update from San Francisco

I can't believe I've been living here just for 3 months! Feels like a year! What I love about San Francisco: pretty hiking grounds, mountains, public transportation, space to breath, mild weather, sun, amazing Asian foods, sourdough bread, perfect distances for little road trips and overall "laidbackness". I've just started working part-time in a luxury hotel to meet new people, get extra cash and get out of the house. Super cute little place where everyone has been very welcoming and nice. And laid-back. 
My go-to yoga studio is Yoga to the People. It is huge, bright, lofty, donation-based and right next to the Bart-station. Also looking forward to testing out Laughing Lotus yoga studio and trying barre for the first time ever. It's good to expand our horizons. 
And of course I've found few places to get my green juice fix. So far I've tried Pressed Juicery, Project Juice and Sidewalk Juice. Too bad there's not one near my job so I have to bring homemade smoothies with me to work until one opens up. I'm working on my food-for-you guide to San Francisco where I've collected my favorite healthy spots in this city See my NYC guide here.
Our lease ends in December and they are raising our rent a lot if we decide to renew it, so wish us luck finding another place before the year is over. Not the easiest task in this sky-high rental market. Follow more of my West Coast daily musings here.

Saturday, October 17, 2015

How I unstuck myself

I often have those days when right out of bed I just don't want to be bothered with my long to-do-list. I keep finding all kinds of excuses, like laundry, vacuuming, organizing the closets, baking etc, to avoid tackling my to-do-list. Sometimes I'm able to avoid the list for days, but boy is my home clean and organized after all that procrastination. Here’s few ideas of what to do to get unstuck:

1. Declutter.

Make space for something new by cleaning something out or getting rid of something that's no longer serving you. 

2. Do that ONE thing that you have been putting off.

Do the thing you want to do the least, FIRST. When you get it out of the way, you’ll free up energy and get excited to get more things done.

3. Journal

Pick up your journal and just start writing whatever comes to your mind. Goals for the day, week, month, year, 5 years, dreams, hopes, aspirations, to do's and so on. Your mindset will shift. 

4. Go for a walk.

This is the easiest and probably the funnest thing to do, once you've managed to get yourself out the door. When you move a muscle, you move your mood. If you feel angry, go for a walk and be guaranteed that your mood will change. 

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!