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Chocolate breakfast muffins

I made these muffins Saturday – orginially from a recipe from a Dutch Paleo magazine –  , posting pics on Instagram as I was baking along. Many of you have contacted me via DM on Instagram, Facebook Messenger, What´s App and more for the recipe the past few days, so instead of typing it out a zillion of times I thought I´d share it here ;-).

You need;

250 gr almond butter

2 eggs (for a vegan version, soak 30 gr of chiaseed in 3 dl of water for 15 minutes and use the whole “gunk” instead of eggs)

3 tbspns raw cacao powder

1 tspn vanilla powder

3 ripe bananas

1,5 tspn baking powder

100 gr of 90 – 100 % dark chocolate, chopped up

 

How to;

Heat the oven to 200 degrees centigrade.

Add all the ingredients, aside from the dark choclate, and mix them in your kitchen machine or hand held mixer.

Stir in the chopped up chocolate.

Set the muffin liners (you can make your own from parchment paper as well as buy ready ones ) in the baking tray, add the mix.

Bake in the middle of the oven for 15 minutes.

Enjoy!

 

PS. I find these are so rich and filling that one muffin really is enough for breakfast, and also a great post workout pick-me-right-back-up.

 

 

Yoga Heemstede

Yoga Workshop @ EVA`Z 21/4

One Body, One Mind

Saturday 21/4, 11.00 – 14.00

Warm welcome all yogi´s – from first timers to long timers to this workshop with the theme ”One Body, One Mind”. We will dive in to dissolving the scattered mind through working with the body and the breath as one unit, as well as quieting the mind through meditation and relaxation. Basically – alles komt aan bod 😉

When:  Saturday 21/4 11.00 – 14.00

Where: EVA`Z Yoga & Pilates, Herenweg 89, Heemstede

Investment: EUR 37 :- pp, or EUR 52:- for 2 people (EUR 26:- pp when signing up for 2 )

Benefits: quiet mind, centered body, a sense of well-being

Sign up / questions: cecilia@studiostark.net  / 06-46157019

Friday Flow @ EVA`Z

Friday 20/4, 20.00 – 21.30

The monthly Friday Flow at EVA`Z is back!

Warm welcome to join on Friday April 20th at 20.00 for an hour and a half of heavenly flow including a restorative relaxation. The best way possible to float in to the weekend ;-)!

Investment: EUR 19:-

Sign up / aanmelding: via Cecilia;  studiostark@icloud.com , 06-46157019

Looking forward to seeing you all on the mat!

 

Guestblog by Selina Hall – Stop Those Junk Food Cravings With Better Sleep

Sleep deprivation does far more than make you yawn. It changes the amount and release times of the hormones that make you feel hungry and full. That’s why, without a full seven to eight hours of sleep, you’re putting yourself at risk for weight gain and metabolism changes.

Sleep Deprivation Does More Than Make You Feel Tired

The brain regulates appetite through the release of hormones. When you’re sleep deprived the ratio of hormones changes. When you haven’t gotten enough sleep, ghrelin, which stimulates hunger, gets released in higher amounts while leptin, which makes the body feel full, gets released in smaller doses. The end result—you eat more when you’re tired.

Not only are you hungrier when you’re tired, you crave different kinds of foods. The body wants high-fat, sugary foods when it’s tired. And, it’s not meal time eating that changes, it’s during the afternoon when you feel like a snack that you notice the difference. Chips, cookies, and candy become much more tempting and difficult to resist. You’re literally fighting your body’s natural urges.

Put a Stop to the Munchies with Good Sleep Habits

Many health plans recommend getting seven hours of sleep each night with good reason. Adequate rest gives you the best chance to follow your body’s natural eating pattern. Sleep hygiene is all of the habits in your life that promote sleep. Developing good sleep hygiene can help you eat healthier and feel better. Good sleep starts long before you lay your head on the pillow.

Eat for Successful Sleep

The body follows natural circadian rhythms to help regulate the sleep cycle. Environmental factors like sunlight contribute to helping your body establish healthy rhythms, but what you eat and when you eat it plays an important role as well.

Evenly spaced meals that take place around the same time every day promote healthy circadian rhythms. Studies have shown that eating lighter meals throughout the day helps the body rest better at night. Heavy, high-fat meals right before bedtime can keep you tossing and turning. Instead, try eating a light, healthy dinner a few hours before bed so you have time to digest before you lay down.

 

Create a Sleep Sanctuary

The brain is influenced by your environment. Your bedroom should be devoted to sleep, which means it’s best if it doesn’t act as a multipurpose room. A home office in the corner can keep the brain focusing on work when it should be sleeping.

Be sure you have a comfortable mattress that supports your sleep style—stomach, side, or back. If you find yourself tossing and turning due to discomfort at night, consider buying a new mattress. At night, keep your room between 60-68 degrees and block out as much light and sound as possible.

Avoid Stimulants and Bright Screens

Stimulants like caffeine keep the body buzzing for hours. Try to avoid soda, coffee, tea, or energy drinks for at least four hours before bedtime. If you need a warm drink before bed, try warm milk, which promotes melatonin production.

Bright screens stimulate the brain into believing its daytime. That can throw off the circadian rhythms, making the brain believe it needs to stay awake. Turn off the television, smartphone, e-reader, or laptop at least an hour before bed to help your mind and body wind down for the night.

Selina Hall is an expert on sleep health and wellness for BestMattressReviews.com. She believes that sleep is one of the most important pillars of health. Selina lives in Portland, Oregon. She sleeps best under a handmade quilt passed down from her great-grandmother.

Come join us in Devon this summer!

“Writing Me- Treat”

GIVE YOURSELF THE GIFT OF A   ‘WRITING ME-TREAT’

– DEVON, ENGLAND, 7-12 JULY 2018 –

 

Isn´t time you gave yourself a treat?

 

Imagine the bliss of waking up and falling asleep to birdsong and the babbling stream, spending time walking in unspoilt lanes and meadows as you learn a little of what many adore about Devon.

 

Join a small group of other word-lovers on this enchanting five-night retreat, deep in a secret valley that can only be accessed down what I call The Rabbit Hole – a gentle, bowered lane that tumbles down to the clutch of stone cottages around a stream. You get to stay in a room of your own in delightful Barleycorn, Quack or Crownwheel Cottage. This retreat deliberately coincides with the Ways With Words Literary Festival at Dartington Hall and we will make an excursion there. We will also visit the bohemian town of Totnes and, of course, the beach.

 

This ‘Me-Treat’ is led by much-published author, journalist, poet and mentor, Jo Parfitt, who loves nothing more than inspiring and empowering others to turn the ‘everyday’ into compelling words.

 

Read more

 

New Yoga lessons

I am totally stoked to annouce two new weekly lessons I will be teaching as of now – second week of March 2018 – at EVA`Z Yoga & Pilates in Heemstede and YogaCentrum Hoofddorp.

Tuesdays 18.00 – Dynamic Flow Yoga, EVA`Z Yoga & Pilates, Heemstede

Thursdays 17.45 – Stress Relief After Work, YogaCentrum Hoofddorp 

Both lessons are open to all levels of yogis!

Looking forward to seeing you on the mat!

Warm welcome!

Cia

Yoga Workshop 9/3 @ YogaCentrum Hoofddorp

Stilte en Kracht in de Storm

Soms voelt het als of je in een storm bent terecht gekomen, of in een wasprogramma dat vast lijkt te zitten op centrifugeren.

Yoga geeft je de gereedschappen om de stilte én de kracht te vinden in de storm, om van centrifugeren door naar wasverzachter te gaan.

In deze workshop gaan wij focusen op om juist de stilte en de kracht in de storm te vinden. Fysiek, energiek en mentaal.

En het maakt niet uit of dit je eerste kennismaking is met yoga, of je 23415e keer – je bent van harte welkom!

Ik kijk er echt naar uit om je te zien in het Yoga Centrum op vrijdag 9 maart!

Van harte welkom!

Cecilia