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New video: exercises to ease lower back pain

These last few weeks have been intense for my back carrying around Baby Zand and her cast everywhere. No matter how much I tried to focus on my core, and making sure to shift her from side to side, I always inevitably ended up balancing her on my hip - the worst kind of alignment for the back. And so it was just a matter of time until my back was going to completely give out. The last few weeks have been spent in pain whenever I moved, and to counteract all of this I added more stretches and opening moves to my exercise routine. Today I have put together my favorite exercises for you to ease lower back pain. All you need is a mat, and 15 minutes to feel more open, lighter, and limber. The ne

The most divine gluten free blueberry muffins

I have been tinkering on this recipe forever! Making blueberry muffins gluten free and vegan without refined sugar is almost impossible. Somehow they always turn into a batch of bitter glue. I have tried all kinds of flours, from brown rice to oat and coconut. Finally, a combination of millet and almond flour seems to create the right texture with a great taste. Make sure you use fresh blueberries, they get the best results. Frozen blueberries melt into the dough, creating a wet mess. Try this recipe, I promise you, you won't be disappointed! Preparation time: 35 minutes Makes 8 muffins: 1 cup millet flour 1 cup almond flour (ground almonds) 1/4 cup melted virgin coconut oil 1/4 cup applesau

New video on YouTube

It's Friday, and I've got a new exercise video up on YouTube. Today we have a quick, fast paced full body blast session together. Squat jumps alternated with plank variations will get your heart pumping, your blood flowing, and all your muscles working. I do give easier modifications in case you don't want to jump. Come and join me for a fun 15 minute session! The video is now up on YouTube. I hope you enjoy the time we get to exercise together. I would love to hear from you if there are any particular videos you would like to see. Leave me a comment below or send me a little love note. Have a wonderful weekend, #exerciseroutine #video #fitnesstips

Braised red cabbage with raisins

At the moment I am a huge fan of super fast food on the table. Baby Zand and I used to have a great evening routine, where we would stand together in the kitchen and make dinner. She would help me chop, and stir, and taste, and it would be quality time spent together that resulted in a delicious dinner on the table about 30 minutes later. Right now I don't have much time for pretty meals, because I need to whip up food mostly with one hand while holding Baby Zand. So... this red cabbage has been on our menu pretty much every week since the accident. You can use any kind of cabbage or leafy green for this recipe. It goes well with brown rice or quinoa, like this cilantro lime quinoa. Preparat

New exercise video is here!

The last few weeks have been intense with Baby Zand's broken ankle. There has been no time at all outside of taking care of her. So sadly there have been a few weeks without new recipes, without new tips and tricks to bring more health and vitality into your life, and without exercising with me. I am slowly getting back into a groove, and counting the days until the cast comes off and my arms get a well deserved holiday :-). Until then, I will sporadically add a post here and there to tie you over. Today I've got a new exercise video for you over on the YouTube channel. I am showing you my three favorite complex Swiss ball exercises, that you can add to your routine for some extra fun and fi

Book of the month: April

“It’s perfectly natural and healthy to want to live in a clean home, to want to eat clean foods, and to want to be hygienic, sanitary people - but the nuclear option of germ eradication is not the way to go.” You can’t really read about nutrition and health these days, without coming across the term gut health. The field of research dedicated to the bacteria, viruses, yeast, and fungi in our gut is fascinating, and really just getting started. New studies are coming out every day, linking our gut microbiome (all the little organisms that live in your digestive tract) to hormone imbalances, health conditions such as allergies, and aiding with detoxification of our body. I read pretty much eve

New "Nourishing Mom" workshop coming soon

I am sorry I've been completely gone from the blog and all social media for the last weeks. Baby Zand broke her ankle, which means I have been with her 24/7, carrying her everywhere (my arms are like steel by now :-)). We've been enjoying endless cuddles, reading every book we own, and coming up with time consuming art projects. Two more weeks to go with her cast. It's been wonderful and lovely quality time. BUT I also can't wait to get back out into the real world, and feel like myself again! I miss this community, and helping other moms. I can't wait for my next "Nourishing mom" workshop on April 21st at 10am in Berkeley. No matter how long you’ve been on this motherhood journey - whether

© 2020 Martina Zand

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