How to organize your kitchen

First you should inspect what do you have and what do you need. So clean up your closets!

Let’s do it together! Step by step:

1) Eliminate all the “bad” stuff. You don’t need  throw it all away. You can give it to someone (some people in need)

“Bad” stuff means:

  • All refined Sugars 
  • White Flour – refined wheat (gluten)
  • Dairy products (milk, cheese, yogurt etc.) except high quality organic sheep or goat milk
  • Processed foods
  • Animal products (if you wish to be Vegan or Plant-based)
  • GMO and modified foods
  • Beverages (Cola, Sprite, Tonic, beer, alcohol etc.)

Why Sugar?

Sugar it’s like a drug. Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. Sugar = Sucrose (is combination of glucose and fructose).

Sugar provides only empty calories to our bodies , there are no nutritions or minerals. It leads to weight gain, impact your brain function, increase risk of heart disease, it’s bad for the teeth, it may lead to insulin resistance and diabetes, even cancer. Sugar is the best meal for cancer!

Why refined wheat (gluten)?

Gluten is sticky protein that’s found in wheat, barley and rye. Gluten got its name from glue because it has sticky properties. It makes the bread and bagels fluffy, spongy and gooey. Nowadays the producers separate the parts of the whole grain and use just the starchy endosperm to create finely ground cheap white flour. You can find it almost everywhere. In baked goods, pasta, cookies, ham, sausages, sauces, some fillers in medications and supplements, cosmetics like lipsticks, toothpastes, shampoos etc. Even some tea bags and beer!

People with celiac disease and non-celiac gluten sensitivity they know for sure how it feels to get inflammation in the gut after eating something that contained gluten (diarrhea, constipation, gas, heartburn) usually it goes along with food allergies, autoimmune disease, thyroid disease, skin rashes etc.). 

Your gut is actually very smart and recognizes what is not good for you. By the tiny folds (called villi) your intestines absorb nutrients and minerals into the bloodstream. There is a known condition called “leaky gut” which you can imagine like a small hole in the intestine wall where gluten might flow through into the bloodstream. And this is the problem…When your body detects something harmful, the immune system produces antibodies and make an attack. Immune response creates the inflammation, malabsorption and digestive issues. Unfortunately it might destroy even its own tissues. So you develop autoimmune disease. It may even attack your thyroid gland which leads to thyroid and hormonal imbalance.

Another issue with refined flour is that it rises blood sugar level which leads to high blood pressure, weight gain and diabetes. Even visceral fat gets elevated and creates “wheat belly” (belly fat). More you eat gluten, more you need it!

If you like to loose some weight you should definitely quit refined flours and gluten.

Why Dairy?

Yes, I know, cheese tastes sooo good, how nicely it melts on pizza or tasty cappuccino or latte, it has full flavor…oh yeah I know what you think. Why it should be bad for you? 

I will tell you. These days are many people lactose intolerant or have allergies to casein. Dairy makes them mostly bloated or even get diarrhea. It may even swollen your sinuses and creating slimes inside your neck. 

But you say, what about calcium and our healthy bones? Yes, milk has calcium and other vitamins good for a calf which needs to grow into very big strong animal. But we are not even the same spices. No other adult animal is drinking milk from the other kind of animal. It is not natural. 

Question is, how healthy is dairy for babies and teenagers, they should be able to consume milk because of the lactose enzymes. Which disappears in adults. My own opinion is that dairy is not healthy for us. It is only my own decision. When you look at the whole process how milk, cheese, yogurt, butter are delivered to our supermarkets, it’s good to take it to the consideration. First – conditions of life of these cows, goats and sheep. But mostly cows. There is nothing natural about their life, dairy and meat industry took their freedom, their milk, they babies, their lives. They are vaccinated, treated by antibiotics, fed by processed chemical foods, mostly with soy and GMO corn and at the end, it is life full of depression, bad behavior. They are closed in small places, hours standing connected to sucking machines. I do not really want to support this industry. 

Maybe if you own goats, sheep or cows, provide them love and support, taking good care of them and time to time you get some milk, it’s ok I think. But still you might be lactose and casein intolerant and then it’s not healthy for your body.

If you still want to eat dairy, please, make your research and find organic grass fed farm, where they provide information where the cows are living and what they feed.


How to make cold-brew at home!

I love preparing cold brew coffee at home. It is so relaxing nice process. Very simple as well! I like to use organic ground coffee from Peru – Machu Picchu (brand CaféDirect). You can find it on Amazon. This fair trade 100% organic arabica is dried under the sun and roasted in England. I love it’s smell so much. It has slightly chocolate-nutty flavor.

How I usually make cold brew:

You will need measuring cup or nutrition kitchen scale, glass jars with the lid, cotton coffee filter cloth (I am using organic cotton bag from Casa Organica – Tierra Verde from Czech Republic), strainer, spoon, filtered water and of course coffee.

  • 1/2 cup (40g) of ground coffee
  • 3 cups (650ml) filtered water (room temperature)
  • Put the coffee into the glass jar and pour the filtered water over it.
  • Put the lid on, then store it in the fridge for 10-24 hours depends how strong you like your coffee. (Usually I leave it overnight so we have it ready in the morning.)

Next morning prepare glass jar, strainer and cotton coffee filter cloth (bag).

Put clean coffee filter cloth into the strainer, put the strainer on the jar and slowly pour your cold brew in. Slower the better. If you pour it very quickly it tends to be more bitter. Don’t squeeze the coffee just let it drain.

After the draining is done put your coffee in the jar with the lid and store it the fridge. You can also mark a date on the jar.

I think it is a nice habit to mark the date on the jar (with fix for glass) this way I don’t store my coffee too long. Of course the best taste is fresh. I don’t keep it (as a concentrate) no longer than 5 days. You should be able to store it up to a week but the taste degrades.

Cold brew coffee is little bit stronger than regular coffee. You should dilute it with some water (I use 2 coffee : 1 water) and a lot of ice cubes. You can dilute it also with some milk or add a cream.

One great thing about cold brew is that is smoother and less acidic. If you love coffee but have acid reflux or acidity afterwards you may try cold brew coffee it should not be so irritating for your stomach.

I love to smell coffee, I love to prepare coffee for people, I love to sit in coffee bars for hours but I don’t drink it regularly. This way I believe it’s healthy way to drink coffee in my own way.

What to do with remaining coffee sediment?

After you squeeze the last drops into the sink you can put the coffee sediment on your compost in your garden, earthworms will thank you! Or put it near your plants as a barrier for the snails and then even aphids and ants than should stay away.

Because we have used organic coffee you can use it as a peeling for your skin. Just add some olive or coconut oil and you are ready to scrub! Your skin will be so soft afterwords. If you will combine it with honey you’ll get a nice facial mask.

You can even put coffee sediment into a small open jar or plate and leave it in the fridge it should absorb some unwanted smell.

If you don’t have garden, the simplest way is, to throw it into Biodegradable waste bin.

You should wash your coffee filter cloth by hand first and then add it to your laundry. Just be careful because the coffee can stain other pieces of laundry. So I wash it with kitchen cleaning cloths.

Hello world!

My name is Hana Maria but let’s call me Igiela. I would like to share with you my thoughts about life, lifestyle and workouts. My passion for photography, traveling, dogs, cooking and I will share also some recipes. I hope you will spend some nice time here on my website and together we can make our world a little bit better or at least we can create it in ourselves.