Women’s life by Anni Dahms

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By Anni Dahms
Owner of the retail chain
Nurse- & Health
specialist,  Biopath and Nutritional Adviser.

Español * English * Dansk * Suomi



Today, on the 14th of June, one of the most famous author and journalist of our time, Lise Nørgaard, celebrates her hundredth birthday. As I sit here on this exact day, I can’t think of a more obvious topic than a woman’s life, and how much has changed over the past decades.

For those who don’t know her, Lise Nørgaard is the writer of the (almost) world famous, 2014, TV-show: Matador.

Lise Nørgaard is a strong woman. One of the things she is renowned for is that women themselves are responsible for obtaining equal rights. This has been Lise Nørgaard’s key issue for many years.

She herself is a great example of this. Many years ago she had a burning desire to become a journalist, but to achieve this she had to fight her family for the right to get an education.

For many years, Lise Nørgaard has been one of my biggest role models. In my career of choice, she was a shining beacon as I took the road less travelled, rather than the one that was expected of me.

Recently, while in Cancun Mexico, a friend of mine showed me a sculpture (see picture) located in the Zona Hotelera that, to me, expresses women’s strength and power, most accurately. 

While showing me the sculpture, my friend shared with me a story of true strength of women in the real world. He told me of his grandmother, with whom he had spent part of his childhood. Of the time when she, as a mother of five, moved into an apartment building reserved for soldiers and their families. And of how she lost the right to live in that very building when her husband retired from his career as a soldier.

Since she no longer had any direct connection to the military, both police and military arrived at her doorstep with machine guns and batons, to throw her and her family out. But, his grandmother had been a large, formidable woman, with an apron that always seemed to go on forever, and was marked by many years of use. She herded all her children behind her, ripped open her shirt and screamed at the men that they would have to kill her in front of her children if they wanted her out of the apartment.

The soldiers were speechless faced by this would-be martyr, and after quiet discussion amongst themselves, departed peacefully, leaving the family to live many good years within that very apartment.


Life goes on

For the generations to come, the most important fact is that life always goes on. And it is because of this that the female sex is given and incredible toughness and strength.

Today a woman’s life is reflected in many different facets depending on which part of the world you are located, and under which conditions you grow up.

I was born during the war and women’s lives have changed tremendously since then.

I come from a home where equality was a given. Unfortunately, this conscious equality between the sexes had not been implemented fully when it came to equality in the workforce.

A woman’s life today still demands considerable effort. I myself was raised in a time where a woman’s place, once she got married, was the home. Personally, I am not well suited for this kind of work, and I hated it wholeheartedly.

But luckily a huge development occurred in the years after I got married. Life became more challenging and demanding, but also a lot more interesting. Besides being a mother and a wife, new opportunities became available. Doors, inaccessible to women before, opened and enabled me to study and obtain new, different educations. These changes gave me the opportunity to enter into a field where my interests and abilities could be truly utilized. Although the workplace did not have complete equality when it came to pay, for instance, it was well on its way. Besides, here I must quote Lise Nørgaard – “stop whining, and instead put forth your best efforts to obtain equal pay”.

When, in quiet moments, I ponder how the life of women has become in this day and age, I wouldn’t trade it with how it was seven decades ago. But, I can also get exhausted thinking of what the world expects of women, and what women expect of themselves.

We have to get an education. We have to be present in the workforce. We have to have children, even though many employers don’t like it, because it disrupts workflow.

We have to be good and engaged parents. Even if we don’t have much time with our kids, as they spend most of their days exposed to outside sources. We have to participate in PTA meetings, make sure we have hobbies, stay professionally updated, follow the world’s political developments, keep our bodies healthy, slim, and toned, be inventive and passionate lovers for our partners, and make sure that our family stays on a healthy and ecological diet.

The list is endless.


Dietary supplements


A woman’s life is exciting and challenging. In order to live life and keep up with our everyday toils, it  is a good idea to take dietary supplements that will assist you no matter where you are on the scale of challenges, workload, or age. Why? Because, in my opinion, our diet does not contain sufficient vitamins/minerals, oils etc to sustain us in our busy new lives.

My general recommendations are:

    •    Multivitamin/mineral of good quality. If you are a vegetarian then make sure to get a supplement which is made for vegans/vegetarians.

    •    Vitamin-D. All over the world, everyone seems to lack vitamin-D, it is so very important for our bones, immune system etc. I myself use 100 mcg daily. Remember to buy vitamin-D in oil form, as vitamin-D needs oil to be absorbed by the body.

    •    Possibly an extra source of vitamin-B. A large part of the western world is lacking vitamin-B.

Vitamin-B is vitally important, and helps us with, among other things, dealing with our daily stress. Engineer Okholm once wrote that even a rat could become an alcoholic, if it lacked vitamin-B. It is hard to overdose vitamin-B as it is water-soluble.

    •    Omega-3 oils. I personally prefer Krill-oils, it originates from krill but also contains a bit of Astaxanthin, which is a strong antioxidant that strengthens the immune system.

A relatively new kind of Omega 3 has become available. It comes from algae. I personally find it to be a new and exciting product that I have been taking for a couple of months now, and I feel that it has served me well. If you are a vegan or vegetarian, then these capsules could be a great choice.

    •    An extra supplement of calcium and magnesium of good quality could also be a good idea.

    •    If you would like to strengthen your immune system, then I suggest Astragalus from the astragalus plant. It strengthens the immune system and helps circulation in kidneys and blood circulation, it also fights tiredness. Some experts even propose that it is life extending. I have been taking it for an extended period and my immune system along with the rest of my body seems to benefit from it. However, make sure to get a product, which has a fairly high dosage.


The daily diet


To make it as healthy as possible, plan your diet with a lot of vegetables and fruits. But do remember to allow for some delights every now and then that are less healthy. If too fanatic, a lot of people go crazy and start to overindulge in fast food etc. even for longer periods of times when the diet is too constrictive. The principle of 80% healthy, with 20% guilty pleasures, is something which I personally find very attractive. This counts especially for children. If children have only been exposed to healthy foods, you run the risk that when unsupervised, they will go straight for all the unhealthy options. 

My own daughter was a perfect example for this. She loved everything sweet, but pedagogically correct as I was back then (I was a nurse, after all), I gave her an apple. She thanked me and promptly walked over to our neighbors’ kids, where she traded the apple for a pack of gummi worms, of the worst quality!

If you have a family to take care of, it can be a good idea to set up a food plan for one week at a time, so you can also limit your shopping to once a week.

The vegetables can be ready-made and saved in the refrigerator.

If at all possible, buy ecological. But don’t panic if this is not possible, there is still plenty of nourishment in the regular vegetables and fruits, too.

A lot of children and men simply hate salads and vegetables. If you are in charge of cooking, then a variety of smoothies can be a great way to get the family to eat healthy.

Many women have an uncontrollable urge for something sweet in the afternoon. Make sure to satisfy that sweet tooth with a few almonds, nuts, fruits, or perhaps even a bit of dark chocolate before you go crazy with the licorice an/or snackbars.

Acceptance of ourselves


For many years, I have, more or less consciously, suffered for the magazines and the media’s idea of the ideal female body. Thankfully that image was thoroughly revised during my last trip to Cancun. After a shower, my friend came into the room where I was air drying myself in the mild breeze from the balcony.

Full of amazement and with stars in his eyes he exclaimed that I was beautiful, much like a picture from Rembrandt. Considering I don’t know many of Rembrandt’s paintings, I had had to Google his work to discover that Rembrandt’s ideal of the female body was vastly different from modern one. Here the women had wrinkled arms, small breasts, and bloated stomachs. As far as I could tell, the women in the paintings were often his wife.

Most amazingly, the woman on the paintings appeared happy with herself and exuded a certain confident charm.

This event has improved my confidence considerably, so this summer I will be showing off my wrinkled grandmother arms! And, I have even unearthed my bikini from the back of the closet!

However, I do still believe that in order to strengthen our health and live happy lives, we need plenty of exercise and care. All within the best of our abilities.

Staying hydrated


“Water is the driving force of all nature”. – Leonardo Da Vinci

As the Summer heat basks down upon us, it is even more important to stay hydrated than usual. Our bodies are made up of 75% water, so needless to say it’s essential to our well-being. Water helps you to control your body temperature, carries nutrients to your cells, gives you energy, increases your metabolism, flushes out toxins and so much more.

Soft drinks have absolutely no nutritional benefit to our diet. Some soft drinks contain up to 11 teaspoons of sugar per serving, not to mention artificial colours, flavours and phosphoric acid. These high doses of sugar can increase urinary excretion of calcium, which can cause problems with bone health and kidney stones.

Don’t think that diet soft drinks are a better alternative. The sweet taste may actually increase sugar cravings. Artificial sweeteners such as aspartame can have adverse effects, from allergy-like symptoms, joint pain, fatigue, headaches, diarrhoea, and the list goes on.

In fact, the region of Catalonia has just recently introduced a “soda tax”, in hopes of improving public health by reducing sugar consumption, according to the World Health Organisation (WHO) recommendations.

You may be thinking “So what can I drink instead of soda?”. Tada! Let me name a few alternatives.

Exotic Coconut water is the perfect thirst quencher. It is naturally sweet and refreshing, and is rich in electrolytes, antioxidants and B vitamins. Furthermore, it has a low-calorie and low-fat content. This makes it an ideal drink for the hot summer heat, and it’s a great sports drink too.

Tired of drinking water by itself? Flavour your water with slices of lemon and orange or with other fruits and berries, cucumber, and even mint. The colours and flavours not only taste refreshingly gratifying, but are enjoyable to the eye as well.

Lemon water is rich in vitamin C, magnesium, potassium and copper. It aids in digestion, due to the fact that the atomic structure of lemons, are similar to the stomachs digestive juices. It can also boost your mood, making those lovely summer days even better!

Another alternative is ice tea. There are many scrumptious herbal teas or green teas that can be used, one of my favourites is YogiTea Ginger Lemon. I prepare a few teas bags in a large jug, let it cool, then add slices of lemon, some honey and ice cubes.

A great way to start the day is with a smoothie or home made juice. They’re both easy to make, delightfully pleasant and changing around the ingredients keeps it exciting.

For those of us who enjoy a glass of wine in the evening, or those of us who have plenty of guests visiting from the cooler northern countries during the Summer months – meaning lazy evenings by the pool with BBQ’s and beers… remember to stay hydrated! A glass of water between alcoholic drinks is SO worth it the day after 🙂

Enjoy your Summer – and do what makes you happy. Remember that us living on the Costa del Sol, are blessed to be living in a paradise where people dream of going on holiday. So make the most of it!

Hannah – Anni’s Vital Shop, Carrefour, Mijas Costa

Coconut oil for skin

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Virgin Coconut Oil has been a real hit product for a few years now. Trendy and health conscious people fry their veggies in it, take it as it is, or add it to coffee and smoothies.

In addition to internal use, coconut oil has many externally uses too. It is an excellent product for skin and hair care. We at home use it literally for the whole family as it is an excellent product, e.g. on dogs’ paws. Coconut oil is also well suited as a base oil for massage, just as it is or enriched with a few drops of essential oils.

A cosmetologist recommended making a homemade exfoliating cream a few years ago, made from baking soda and virgin olive oil. I was enthusiastic about this advice on evening skin cleansing, and I found out how wonderfully bright, soft and smooth the skin can become. The two raw materials can be modified by adding a few drops of lavender oil, which calms the skin, the mind and facilitates sleep.

I got so excited about skin exfoliating that I researched uses of coconut oil a little bit more, and since then “the home chemist” has manufactured for example, toothpaste and sunscreen. Also, my bathroom has a large bowl of organic coconut oil – just like in the kitchen. Oil can be poured onto the skin as a moisturiser, or under your armpits instead of a deodorant. It can also help to remove water-repellent makeup, can be used for freshening breath by oil pulling or for treating an irritated scalp.

Summer and intense sunshine are now here, and the upcoming issue is an annual problem: how to protect the skin from the sun’s adverse effects? As a dog owner I can not completely escape the sun, because outdoor activities are part of my everyday life. In addition, hiking and commuter cycling will expose the skin to the sun. So sunscreen should be applied.

Sunscreen treatments work on the skin either chemically or physiologically. Chemical UV filters are absorbed into the body and may interfere with an important body’s internal information system, that is, hormone activity. That is why I prefer physiological protection – and I recommend it to others.

For your own sunscreen, you’ll need the following raw materials:

Coconut oil is a nurturing, moisturising and antibacterial oil, which naturally softens the skin. Includes a naturally low sunscreen coefficient.

Olive oil is suitable for sensitive skin, moisture and protection, and provides important antioxidants for skin.

Zinc oxide powder, which is used due to its skin and sun protection properties. It reflects light and effectively absorbs UV and UV-B radiation. As sunscreen it is mechanical, not chemical. In addition, zinc oxide powder has a soothing and drying effect on the skin, it prevents inflammation, treats the skin’s texture and is ideal for the treatment of oily and impure skin.

Essential oils that you can choose according to your taste. However, be careful not to use phototoxic essential oils, such as bergamot, as it may promote skin burns. I like to use relaxing lavender and fresh, refreshing peppermint.

TIP: Lavender’s essential oil is good for soothing sunburns. Mix 3 tablespoons of pure aloe vera gel and scoop onto the burnt skin. Also, remember to moisturise the sunburnt skin area well so that your skin recovers more quickly.

Sunscreen Recipe and Preparation Instructions:

1 dl of Virgin Coconut Oil

0.5 dl cold pressed olive oil

2 tbsp zinc oxide powder

Approx 5-10 drops of the essential oils you like

Measure coconut oil in a metal or glass container. Heat the coconut oil in the water vapor over the boiler until it becomes fluid. Add olive oil and zinc oxide powder (two spoonfuls of SPF 20). Be careful not to breathe in the fine powdered zinc powder, as it will go into the lungs. Add 5 to 10 drops of essential oils. Keep in a glass jar with a large opening that makes it easy to take and apply skin. At less than +25 degrees the ointment remains firm, the heat on the pool edge or on the beach makes it fluid.

A warm and relaxing summer for everyone! Remember to protect and treat your skin!

Tiina – Anni’s Vital Shop, Los Boliches

A holiday in Cancun and sinusitis by Anni Dahms

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By Anni Dahms
Owner of the retail chain
Nurse- & Health
specialist,  Biopath and Nutritional Adviser.

Español * English * Dansk * Suomi


My friend is a morning person so at about 4:30 AM, a well-behaved man is standing next to my bed, with a steaming hot cup of coffee in one hand and a plate of eggs, avocado and a little meat in the other.

He knows I love breakfast in bed, so I’m grateful but very sleepy, and eat my early breakfast with humor and a good mood.

After breakfast I quietly sneak over to the door and close it. I manage to sleep for another more hour, but then the peace is over. Now he’s finished working out, so now there is room for me in the training room.

No way out of it – into my workout clothes and up on the bicycle. The door leading out to the balcony is open. There is plenty of nature, even though we are in the middle of Cancun downtown. The trees outside are blooming, the warm breeze causes the curtains to move. Dawn is about to break, the day is new and fresh. I begin a little slowly – after all I am on holiday, but he knows me and comes in, stands next to me and begins cheering me on. I cannot protest or be angry – besides it was him who helped me 20 years ago, with losing almost 30 kg. After cycling comes the step machine, etc. Until I really think I’ve had enough, but then another lovely cup of coffee and a little snack await me.

It is my friend, who does all the cooking. He loves to cook and is an excellent chef, so the morning workout is a good thing.

It’s time for a shower. Taking a bath can be a complicated business, here in the middle of downtown, where everything is ancient and nothing gets changed until it absolutely doesn’t function anymore.

On this morning I turn on the hot water in good time. I have decided to give my hair a red henna cream colour mask. I always use Henna cream colours. It is healthy for the hair and stays in for many a wash.

My friend likes that I have long, red hair. As he wryly remarks, I habitually wander away from him in the supermarkets, so the red hair means that all the expedients know where I am.

After applying the colour to my hair, I wrap a towel around my head. I let the colour sit for the normal 24 minutes. All seems good and I am looking forward to us spending time with Angel, who is the friend of my friend.

After 24 minutes I turn on the tap, but not a drop of water comes out!

In great haste, 2 gigantic bottles of water are bought from the closest supermarket, and with a cold shower under the bottles, I am able to get most of the colour out. My hair is extremely red, almost purple-like, but not much can be done.

Later that day, Angel passes by. He is sick and feeling very poorly.

He has an infection in his sinuses. He is a taxi driver and drives with the airconditioning on all day long. Therefore, it is understandable, but there is also a psychological aspect to the illness, as his wife is pregnant.

Despite many antibiotic injections he is still feeling poorly, going on day 10.

I fetch my little emergency supplies and give him the following:

* Kan jang 4 tablets 3 x daily.

* Urtepensil, which is a combination of 4 different herbs, also 4 tablets 4 x a day.

* C vitamin 1000 mg slow release 3 pieces daily.

* Spenglersan G – German homeopathic remedy for many acute infections, e.g. sinusitis.

He gratefully accepts the medicine. After a short time he is feeling better again.

Angel is 42 years old. He is born Mayan as is his wife. They speak Mayan at home. He is a baptist and very firm in his beliefs. He makes ends meet as a taxi driver, always immacu-ately dressed in a white shirt and black trousers.

In his free time he is studying to become a pastor, and expects to be a pastor in 1 year. He is a happy and cheerful man who spreads lots of joy. As previously mentioned, his wife and he are expecting child number 3 after a 15 year break! They are very excited. They have been told that it is a little girl.

Angel, my friend and myself are to spend the day together. When Angel arrives, he asks if I would like to come to his house and see how his family lives. He has just taken his wife to a final medical checkup.

We decide to pay him a visit. Afterwards we will buy food to bring on our visit to the pastor.

I am hit with culture shock. Angel’s house is located behind another house, in a very modest neighbourhood. He proudly gives us a tour of his home.

The house consists of a room, about 20 m2 and a bathroom, where “only” 4 people currently live. The floor is made from clay. 2 hamachas (hammocks) are hanging, one is where he and his wife sleep, and the other is where his old and weak father-in-law sleeps. Their teenage son who is 15 years old, has taken his hammock down, giving him a little more space to move around. The eldest son has just flown the nest, and is studying music in another far-away town. Everyone sleeps in the same room. The kitchen lies over in a corner and consists of 2 gas stoves, with some open shelves for all the cooking utensils. Although Nelly, his wife, is due to give birth in a couple of weeks and is very uncomfortable – the house is embarrassingly clean.

The water supply consists of water from enormous bottles that they have brought. The father-in-law who spends all day in his hamacha, watches the television hanging on the wall. His hamacha is located by the bathroom for practical reasons. The father-in-law only speaks Mayan and looks at us with marvel. I cherish our lovely musician and comedian, Victor Borge’s words, ”A smile is the shortest distance”.

In the room is a refrigerator and a little square table made from tree, that must have seen better days, many many years ago. The table is covered by a wax cloths in cheerful colours.

The families clothing hangs in a little niche with a curtain pulled across. I wonder how it is possible that Angel is always so handsome and well-dressed, when they have so little space.

A small keyboard stands at the end of the room. This belongs to their 15 year-old son, Kevin. The shelf underneath the keyboard is full of nodes. Kevin is a musical talent, and plays full time in the church on various instruments, although he prefers the keyboard. My friend, who used to be a musician, and has studied music in a famous institute for a period of 5 years, says that Kevin has a natural talent. Kevins greatest wish is to study music in Chicago.

Unfortunately, this is not a possibility. Angel is unable to raise money for such an expensive education.

Angel proudly tells us that they expect to build a room upstairs, when he has some time off from school in summer.

I look at the hamacha that both him and his wife share at night. The hamacha is hanging right beside an open window, so they don’t need aircon, a smiling Angel tells us.

A bit curious, I ask how they can make babies in a hamacha. Angel laughs lightly and teaches me that there are other places to make love than in a hamacha!

The nurse in me asks him if they are prepared for the arrival of the baby. He smiles and says, that the little one will sleep with him and Nelly in the hamacha of course. Yes, I think, this is a secure start for the little new human, being able to feel both the fathers and mothers warm bodies, love and heart beats.

While we chat, a tall, handsome elderly man comes by to say hello. He is a former US military officer and heavy alcoholic.

Some years ago Angel helped him up from the side of the pavement, and let him live in a hamacha in his home for 2 months, while he dried out. He has now been sober for a few years and has married a Mexican woman, and bought a house. This is Angel for you, helping whenever there is a need.

Our visit with Angel is over. On the way to the pastor, plenty of chicken and groceries are bought at a street vendor. The owner looks like a movie star, and I wonder what he is doing here. One thing that puzzles me, is the way he constantly looks downwards. I ask the reason for his attitude and am told that he has no legs.

Next stop, the pastor and his family, who live a bit better than Angel. Here, there are tiles on the floor, a large table and a washing machine, granted its in the same room as the kitchen, but the family have a bedroom upstairs. Around the table are 4 beautiful chairs, that allegedly belonged to the Spanish guitar player, Paco de Lucia. My friend bartered the 4 chairs, a brand new washing machine and some other things for the pastors 8 cylinder Dodge bus.

The atmosphere is happy and cheerful at the pastors house. Anything between heaven and earth is discussed. After our visit, we head home. Angel needs to go to work, I am tired and happy with all the different impressions the day has given me.

On May 3, Angel fathered a beautiful, well-made and lovely little girl.

Summer – we embrace you!

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The beautiful flowery season of Spring has evolved into sunny Summer. For those of us blessed to be living on the Costa del Sol, this means about 8 months of sun-kissed skin, relaxing free time on the beach or by the pool, and those wonderfully delicious barbecues.

Family and friends fly down to visit us on the coast, and to share laughs in the lovely weather. If you’re like me, it’s difficult to keep up your healthy routine.

*We only live once!*

It’s important to relax, and enjoy the good moments, to indulge with some wine and the yummy food without giving yourself a hard time about it.

Therefore, here are a few simple ideas on how you can enjoy this summer in a slightly more healthy manner…

Matcha tea is one of my favourites. It is loaded with antioxidants including the powerful EGCg, it calms the mind and relaxes your body. It also boosts metabolism, burns calories, detoxifies and is rich in chlorophyll, fiber and vitamins e.g. vitamin C, chromium, selenium, zinc, etc. Matcha tea can be enjoyed warm or cold.

Raw Apple Cider Vinegar is very popular these days, and has numerous benefits. Firstly, drinking it first thing in the morning along with a big glass of water boosts metabolism which helps you to lose weight, by regulating insulin levels and your blood sugar. It helps to lower cholesterol and cleanses the lymph system. It’s great in salads, making it easy to use.

If you get a mosquito bite, you can dab a bit of apple cider vinegar on the bite as it stops the itching. If you happen to burn yourself on the grill or oven, ACV can prevent the burn from blistering and heals the burn quicker.

Coconut oil is brilliant. It’s a great, natural way to keep your skin moisturised, your hair from drying out in the hot summer sun and can also be used as protection from the sun.

It has an SPF of about 15, although it does not properly protect you from UVA rays, so combining it with e.g. carrot oil is a wise idea.

Since we are exposed to the hot, summer sun for months, it is important to use sun protection. Just as important, is to use sun protection creams that are free of parabens and other unnecessary additives.

Himalaya salt is a healthy alternative to salt. With the barbecue season approaching, you can quickly feel bloated from eating rich food and all that salt drizzled over it.

Can also be used to make a healthy, natural body scrub which will leave your sun-kissed skin glowing!

Enjoy the Summer, and remember – feeling healthy makes for a happier you!

Summer quote: “Hair gets lighter. Skin gets darker. Water gets warmer. Drinks get colder. Music gets louder. Nights get longer. Life gets BETTER!”

Hannah – Anni’s Vital Shop, Carrefour, Mijas Costa

summer quote

Les Estagnous

It’s May. The heat is coming. Easter is over. I know people who enjoy the summer time, the warmth, a radiant sun. Above all, this tends to be the people who come from rainy countries and from where the sunlight is not much seen. This is not the case for me, I do not like the heat but I like cloudy days. Of course I like clouds, because practically all my life I have lived in Malaga.

My husband and my brother are just like me. The three of us dream about vacation time. All three of us want the same kind of trip, and although we have our small differences we usually agree on most things. It should be that way.

We like to visit a natural, wild, mountainous area with cool temperatures and it is important that its uncrowded. We like to walk long routes where we are completely alone with nature (and with the occasional fellow hiker of course).

I enjoy going to the mountain, not thinking of anything, you do not think of how you would solve this or that problem, or how you would improve this thing or the other.


Look for the serenity, and everything comes out better if you part into a state of tranquility (of course this is very easy to say).

I think it is very interesting to have an open mind and to meet other people, to talk to them. Maybe they will tell you something you already know, but if you listen it is still  interesting to hear again. And if I say all this is because I REALLY FEEL IT.

However, all of the above would not be possible without a good nutritional base, without a good diet. I would like to talk about food. As I said before our routes are long.

Last year we took a very difficult route. It was a 5 hours and 30 minutes ascent to the refuge of “Les Estagnous” (altitude: 2246 m.) on Mount Valier in the French Pyrenees. I was climbing and climbing continuously. We made small breaks but the terrain was always sloping upwards and never level, so my training was insufficient. Therefore, I wanted to get the most out of the food I had brought with me. I focused on my fats and protein intake, as hiking and mountain climbing is a resistance sport. This is why we always have peanut butter, almonds, tahini with us. Medium-chain triglycerides (MCT coconut oil) also provide us with fast energy.

In sports we tend need more vitamins and minerals. Particularly interesting are the B vitamins and antioxidants C, E, B-carotene (as athletes have greater oxidative stress). Among the minerals magnesium and zinc, calcium and iron are interesting.

Staying well hydrated is also very important. We always make sure to bring along enough water, fruit juices and vegetables. Trying different vegetables is interesting.

Omega 3 is important, and it is good to consume before the trip because it has anti-inflammatory properties and greases the joints.

This year we want to go to the French village of Chamonix, at the foot of the legendary Mont Blanc. Let’s see how it goes, I’ll tell you after the trip. Kisses to everyone!

Maria – Anni’s Vital Shop, Carrefour, Mijas Costa

*In the photo above to the left, I am at the beginning of the hike. To the right (above) is a view of the sunset at the refuge.*

*In the left photo below, it is very high up and we cannot see for all the fog. I am not sure I will make it! To the right is the lake below the refuge*

Freshness for the Summer heat

After the last rain in the spring, we are waiting for the hot summer to arrive. During Spain’s long and sweaty summer season, some of us retreat to the shadows, or enjoy the cool air-conditioned rooms and the close proximity of the shops. I enjoy heat and the sun myself, but I admit that in August, I’m already looking forward to the cooler evenings and nights of autumn.

In the summer of hot weather, my eating habits somewhat change, because I’m not really in the mood for warm food. Cool smoothies with breakfast and snacks, as well as vegetable salads and salads with main dishes are the cornerstones of summer dining. I’ll enjoy dinner later than usual, as soon as the sun has fallen, and the sharpest scent of the day makes it easier.

A few years ago I became acquainted with cold soups, their preparation, and especially their delicacy! I got first-hand guidance from my Spanish friend on how to make a traditional Spanish gazpacho. In addition, I learned stories about how mothers of different generations have their own “secret” recipes, on how to make this delicious soup. Different families are being questioned whether they include cucumber, bread, peppers and, if so, how much. In any case, the main idea is that the grandmother’s or mother’s recipe belonging to every family is the only right recipe. That summer we ate a tasty, bright red gazpacho almost every day. A rejuvenating and energising soup is best produced from ripe and juicy, dark, red tomatoes. With this delight, I started exploring other recipes for cold soups with many of my favourite vegetables. Cucumber, watermelon and carrots and scallops.

Cold soup is easy to prepare, as you just need a good blender. The soup is quickly ready, it is a light and refreshing food, and a wonderful variation to a salad recipe. Cold soup can be taken in a thermos bottle with you to work or as a snack at the beach. Raw materials can be used within your own taste and imagination!

Cold avocado soup has become one of my favourite summer menus. In addition to Avocado, the coconut milk, lime and fresh herbs give soup immense flavour. Avocados are said to be the healthiest fruit in the world because of its unique nutritional content. Its oily texture gives the soup a soft, velvety and mellow texture while providing plenty of good polyunsaturated fatty acids to the body as well as omega 3 and 6 fatty acids. The carbohydrates found in avocado are mainly dietary fiber which, i.e. helps to control hunger and nourishes the good bacterial strains in the intestine. Vitamins and Minerals can be found i.e. B, C, E and K, and potassium and copper. Furthermore, avocados also contain carotenoids such as lutein and zeaxatin, both of which promote, e.g. eye health.

For cold avocado soup you need the following ingredients:

4 ripe avocados

1-2 garlic cloves

1/2 dl lime juice

1 small, ripe tomato

2 dl of water

1 can of coconut milk

Good quality salt

Black pepper and/or chili

For decoration:

Peeled, cured cucumber and fresh herbs, e.g. coriander, basil or mint.

Start by removing the avocado shells and stones. Measure all the ingredients in the blender and cut them into a smooth, velvety soup. Add your preferred amount of salt and pepper/chilli.

Serve cold after refrigerating. When you serve, add a piece or two of ice. A great decoration is with a small cucumber and chopped fresh herbs.

The four glasses of soup are served as an appetizer or snack for the hot summer afternoon.

Awaiting a hot summer, be strong and eat avocado!

Tiina – Anni’s Vital Shop, Los Boliches