How to keep healthy in a changing season


For us who live in the Northern Hemisphere the autumn is here and soon the winter will come. The season is changing and as we are moving away from the warm summer nights to a more chilly climate. In this period a lot of people manage to get a cold, the flu or even worse, pneumonia. Below is a list of factors to keep in mind in order to avoid getting sick, until the season has completely changed and our bodies has adapted to the new climate. It is simple, but we tend to forget the basics.


  •  C-vitamins: Fill the fridge with c-vitamin filled food such as oranges, passion fruit, kiwi, red pepper, lemon, spinach etc.
  • Dress warm for outside and not inside: Many do the reverse, when choosing clothes you might think “well it´s only 5 minutes to the bus stop, then I will be in the bus and metro which is warm, and then only 10 minutes to walk to the office”. With these thoughts you choose something thinner, and ignore the cap and gloves. Not a good idea, yes, 15-20 minutes is not much but it does its harm. Put on a little more clothes, take an extra sweater, gloves, cap and scarf, and if it gets too warm in the bus/metro take it off (Don’t be lazy!). The bus might be late, the metro stuck and you will be standing outside with only a think jacket and freezing, lowering the body temperature and as you sit on the metro the temperature goes up again, and down again in the distance walking to get to wherever you are going. You got the point, right? These fluctuations in the body temperature is one reason we get sick so as said before, dress for the outside and not the inside.
  • The head and feet: keep these two body parts warm. If it is wet outside and your shoes are not the optimal, bring an extra pair of socks with you and change as you reach your destination. The head is an important point as well since 70% of the body head is released from the top of our body. If you are bald this is even more important since you have more sensitive sinus.
  • Don´t forget your hands: Even though you do not get sick other people do. Don´t stay away from people just because they are sick, but be especially careful when you are in public places as you touch a lot of different things that can contain many thousands of bacteria. So, clean your hands several times a day, either with soap or disinfectant gel. (This is a general advice you should keep in mind throughout the year).
  •  Strengthen your immune system: The most important point to remember is that the immune system is in the end what should be focused on as it is the defense of the body. During the autumn and winter eat balanced and meals with a lot of antioxidants, vitamins and likewise. Ginger and turnip are great for the immune system so try to incorporate these in your meal plan.

Stay warm and healthy and your body will be wealthy!


Drink special: Sailors cup


It is Thursday and almost weekend, and time to inspire all of you with a new drink recipe. This week I am providing you with a rhum based drink called Sailors cup.

What you need:

  • 6 cl Rum
  • 2 cl Orgeat syrup
  • 1 cl Orange liqueur
  • 1 dash Angostura
  • Crushed ice

How to prepare:

  • Mix the liquids and shake
  • Add the crushed ice
  • Garnish with mint

Pasta Alfredo

yummie yummie in your tummy

yummie yummie in your tummy

This delicious pasta is not for the one on a diet, but as everyone knows, you are allowed to cheat once in a while. Pasta Alfredo is a perfect dish to cheat with.

What you need:

  • 500 grams Pasta (tagliatelle or linguini, fresh if possible)
  • 3 table spoons Parsley (minced)
  • 3 dl Cream
  • 150 grams Parmesan cheese
  • 90 grams Butter or margarine
  • Chicken (works without if you want a vegetarian alternative)
  • Salt and pepper

How to prepare:

  • Roast the chicken in a pan (if using chicken)
  • Grate the parmesan cheese
  • Melt the butter in a saucepan
  • Add the parmesan and cream to the butter as you stir it
  • Add the parsley in the saucepan and mix
  • Boil the pasta (if using dry pasta you should start boiling it earlier)
  • Add the parmesan and chicken to the pasta and mix all together

Enjoy the high calorie dish of Pasta Alfredo


Drink special: Mojito

Original Mojito
Who doesn´t love a refreshing Mojito? A lot of people, but I´m not one of them so just in time for the weekend you can find a recipe for how to make a real authentic Mojito.

What you need (4 Mojitos):

  • White rum
  • Fresh mint leaves
  • 4 Lime
  • Crushed ice
  • Soda/carbonated water/ginger ale
  • 4 table spoons brown sugar

How to prepare:

  • Cut the lime into smaller pieces and put in a glass together with brown sugar and the mint leaves
  • Use a muddler to crush the ingredients until the lime juice is released
  • Fill the glass with the crushed ice
  • Add rum (depending on how strong you want it add more) and soda (preferably with lime/lemon taste, ginger ale works as well)
  • Mix the drink and serve

There are many variations that can be made to a Mojito, you can add fresh fruits to the drink such as strawberry and raspberry etc. Add and muddle the fruit before adding the ice and liquid.


What you can do with an egg


Everyone has their own favorite way to eat an egg, hard boiled, sunny side up, omelet and the list goes on.

Here are some ideas what you can do with an egg:

  • Hard boiled: 12 minutes (boil in simmering water, the yolk will be hard cooked)
  • Medium boiled: 5 minutes (cooked white and slightly firm yolk)
  •  Soft boiled: 3 minutes (the yolk will be runny)
  •  Sunny side up: Use butter or oil, don´t let the pan get too hot, break the egg and gently drop it in the pan, make the yolk is last in the pan. Lower the heat directly.
  •  Scrambled eggs: There are many versions of this but the foundation is the following. Use butter or oil, break the eggs and stir it while it is cooking. You can spice up the dish by adding bacon, ham, vegetables, potato and more.
  • Poached egg: Here it is about cooking the egg in simmering water. You break the egg into a bowl and gently pour it into the pan of water. Add a little vinegar into the water to avoid the egg white to disperse. When the egg white has become solid
  • Eggs and milk: If you need an energy boost the egg is here to help. Just take a glass and add two raw eggs and milk in it. Stir, and bottoms up!




Andalucian GazpachoThe Andalucian tomato soup Gazpacho is a perfect choice in the summer heat and as an appetizer on the table. It is easy to make and all the fresh vegetables gives your body a boost!

What you need: (4 persons)

• 1 Kilo tomatoes
• 1/2 onion (60 grams)
• 1 small green bell pepper
• 1 cucumber (small)
• 1 small cup of olive oil
• 2 teaspoons of vinegar
• Garlic
• Croutons
• Salt and pepper

How to prepare:

1. Boil water and put the tomatoes in for about one minute. The skin will come off more easily
2. Put tomatoes, green pepper, cucumber, onion and garlic together and blend until you have a smooth mixture
3. Add olive oil, vinegar, salt and pepper
4. Place the soup in the refrigerator and let it chill
5. Serve it with chopped vegetables (celery, bell pepper, onion etc.) and crutons

¡Buen Provecho!