#OctoberChangeChallenge - Week One

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Autumn is the season that teaches us that CHANGE is beautiful. My invitation to you is: let’s spend October together! In the most beautiful and wellthy way possible.


I created this challenge for everyone that wants to take a step further in their journey to a healthier, happier self. One month of nutritious food, mindful body movements, self-care rituals and exclusive content, guided by me to inspire, motivate and support you in your journey of self transformation!

And if you ever want to start it over, next month or next year, or you’ve missed one day, you can always come back here. That is why I will put together the entire program, week by week on the blog. So feel free to do it on your own terms.

You don't know what this challenge is about yet?

#OctoberChangeChallenge is a journey of self-care rituals and exclusive content, guided by me to inspire, motivate and support you in your journey of self-transformation!


NOURISH - daily tips and recipes on how to eat mindfully, lose your cravings, choose the best nutrients for your body and enjoy the process of healthy cooking

MOVEMENT - easy to follow, guided yoga movements and benefits for a stronger, more balanced body
RITUALS - return to your best self by adopting a new set of self-care routines and conscious wellness practices
GUIDANCE - empowering knowledge and wisdom from me to you, cultivated through my own wellness journey
By the end of the month, you will establish new daily routines to nourish your body, mind and spirit, so you can become your healthiest, happiest self! The only thing I need from you is YOUR COMMITMENT to try my daily healthy habits for one full month! I will be here with you every step of the way, supporting, inspiring and guiding you!

So now, that the first week of one month of nutritious food, mindful body movements and wonderful changes in your life is done, how did it go for you? I tried to make it super easy and fun and I promise you will see the results at the end!

Let’s recap your Wonderful Wellness Experience of Week One:


#day1 of #OctoberChangeChallenge
Making changes in our lives can feel scary and often the last thing we want to do. But if we start together it might be easier. And there’s no better time than right now.
So, here is my first proposal to support you to achieve your goals this fall: START WITH BREAKFAST
Can’t stress you enough with this (especially if you don’t have already a healthy eating routine and struggle to adopt one) because it has some amazing benefits:
• Energy boost to start the day
• Metabolism boost
• Better focus
• You become more productive
• Prevents you from overeating It is delicious and nutritious
You already know I am a smoothie lover and that's because this type of breakfast is super nutritious but fast and easy to make!
Here is my suggestion for today:



150 ml hemp milk
1 beet
1 handful strawberries
1 tsp chia seeds
1 tsp flax seeds
1 tbsp coconut flakes

Blend everything high speed for 2 minutes. Enjoy!


#day2 of #OctoberChangeChallenge

Today I want to pay a little attention to MOVEMENT. Often it feels a drag and too big objective to train every day. Let’s start shifting the perspective a bit and start with just feeling active or trying a new movement every day. This will give us a higher sense of achievement, and why not, some results on the way! 👊
I already started sharing Asanas with alignments and benefits and today I'm introducing a new pose that you can try at home - Dandasana (Staff Pose)
This pose strengthens the legs and back muscles while lengthening the spine and broadening the chest and shoulders.
It might look straightforward, but there's more to Staff Pose than meets the eye 💥
And it has so many benefits:
• Promotes stability in the mind
• Ideal for individuals looking at the non-invasive method of treating the back problems
• Can eliminate digestive issues
• Improves posture
• Stretches the shoulders

• Heals the brain
• Helps with sciatica pain
• The stretching and strengthening action acts as a potent treatment for body injuries offering relief instantly
Next time you feel like you want to get an energy boost from stillness, try this posture!

! Caution for wrist or lower back injury

#day3 of #OctoberChangeChallenge

You know that famous question "Where do you get your proteins from?" It's the first question a vegan gets and I was annoyed at first, but then I realized it is a common misconception that proteins come only from animal products. The key to reaping the benefits of a protein-abundant plant-based diet is variety!
And the good news is there's lots of other protein sources and part of the #OctoberChangeChallenge I will start a #plantproteinsource series to help you answer this question and also, discover other great benefits these aliments have!
LENTILS is my first recommendation for a tasty, nutrient-dense and inexpensive source of protein. Because it’s high in protein and low in fat, lentils and legumes, in general, are the best substitute for meat. Plus they contain phytochemicals (which meat lacks) that help block the action of cell-damaging free radicals which we know are linked to several chronic disease
Lentils contain the highest amount of protein originating from any plant (excluding spirulina which has 65%, obviously another favourite of mine). The amount of protein found in them is up to 35%, which is comparable to red meat, poultry, fish, and dairy products.
Lentils have the following benefits: - contains all the essential amino acids that are needed by our body for good muscle-building and smooth functioning of the body
- controls Diabetes
- improves Digestion
Because lentils contain no fat but high in protein and fibre, they are an excellent food choice if you are trying to lose weight.
You can add lentils to almost any kind of dish, everything from soups to stews and salads and will help you feel full for longer and will assist in reducing cravings and overeating.
As usual, here is my recommendation: first is for dinner, second for lunch. Super easy nutritious, high protein meals 🌱💥


50 gr black or green lentils, 1/2 zucchini, 1 sweet potato, 3 carrots, 1/3 broccoli, 1 tbsp olive oil, 50 gr cashew, 1 garlic clove, 1 tbsp water, 1 tbsp lemon juice, 1/2 cup kale, 1/3 avocado, salt, pepper,

  1. Heat up the oven to 180 degrees C

  2. Clean veggies (zucchini, sweet potato, carrots, broccoli) rub them with a little olive oil and cumin.

  3. Add them on a baking tray and put them to roast for about 30 minutes

  4. Soak cashews in warm water for 15 minutes

  5. Wash and boil the lentils for 15 minutes

  6. Rinse and blend the soaked cashews with lemon juice, garlic, salt and pepper until smooth and creamy. Add 1 tbsp of warm water if needed.

  7. Wash and cut the kale and slice the avocado

  8. When veggies are roasted, add all ingredients on a plate and enjoy for dinner

  9. Use leftovers for lunch and add more fresh veggies like celery and radish.


#day4 of #OctoberChangeChallenge

One of the most important things we can do for ourselves is to - Change our inner dialogue! 🙌

My new habit tip for today's #OctoberChangeChallenge is to change the words you say to yourself: change "I can't" with "I can try". We often give up trying things because people tell us we can't or we don't know our limits. And most of the time they are so much higher than we can ever imagine. You might be surprised by what you can discover, so give it a try!

Also, when we want to make a change in our life, maybe lose weight or start doing more sport. Never look in the mirror and discourage yourself. Be your best friend, speak with kindness, love and compassion and use the same words you would use for a person you love. Have fun and enjoy the ride! 🍍😀

Your inner dialogue is the first step to success or failure in everything. Clean it, change it and make it work in your favour.
I’m really excited we work together on these small steps for a healthier, happier you! So I hope you enjoy this journey.


#day5 of #OctoberChangeChallenge

Finding more lasting, satisfying sleep is crucial for our health. And that should be a priority during our #octoberchangechallenge

The quality of our sleep is essential to your wellbeing! And when we don’t get enough sleep, our health is at risk. Why? Because as we sleep, important processing, restoration and strengthening occur. Without this, we are more exposed to both illness and injury. And we definitely won’t have the energy and patience to do all the other RITUALS we want to adopt during this challenge.
7 to 9 hours of good, consistent sleep can: - increase your energy to help you make better lifestyle choices (cooking, exercise, self-care, etc.)
- strengthen your immune system and decrease the change of getting sick
- improve your mood by reducing anxiety and irritability
Understanding the science of the Zzz can help you uncover triggers and rest a little easier. So make sure you get some of that sweet during this month and not only 😴

#day6 of #OctoberChangeChallenge
Part of #OctoberChangeChallenge is to indulge yourself with some homemade comfort food. And this bread, which you have been asked for, is the perfect Sunday delight. Plus it's packed with amazing nutrients 💥
Enjoy! 🤗
270 g sunflower seeds
180 g flax seeds
200 g hazelnuts, almonds and walnuts
290 g rolled oats
60 ml chia seeds
120 ml psyllium seed husk
10 ml fine grain sea salt
30 ml maple syrup
90 ml of melted coconut oil
700 ml of water
2 bags of @foursigmatic Chaga mushroom elixir (optional for an extra boost)
Preparation steps:
Combine dry ingredients in a big bowl.
Whisk maple syrup, oil and water together and pour it over the dry ingredients. Mix well with your hands.
Prepare two bread pans with baking paper, split the mixture in half and pour and press it inside the pans. Let it sit for at least two hours.
Heat up the oven to 175 C, place the loaf pans in the middle and bake for 20 minutes. Remove bread from the pan, place it upside down directly on the rack and bake for another 40 minutes. When done, let it rest for 20 minutes and enjoy freshly baked!


We made it to #day 7 of the #octoberchangechallenge
What a great job! 💥
Inspired and energized by the amazing Yoga practice I had this weekend with @kinoyoga at the @wellness.festival
I want to share a bit with you, so today's proposal for starting this week in force is Purvottanasana (Upward Plank Pose)
I am absolutely in love with Upward Plank Pose because of its benefits that cover a huge spectrum: - This plank stretches out the chest, shoulders and front ankle, as well as builds a lot of strength into the triceps, wrists, back, and legs
- Unwinds From Stress and Stiffness
- Makes Your Core Strong
- Builds Strength in Triceps and Wrists
- Powers the Legs
- Counteracts the Effects of Intensive Upper-body Workout
- Fills Up With Optimism By Raising Our Hearts High
- The Mind is Dialed to Mode Relaxation
This is a wonderful pose to use when you feel the need to stretch, try it and send me your feedback.

See you soon with our new healthy steps from week 2 from the journey of becoming stronger, more balanced, healthier and happier!

Sandra BarbuComment