Nourishing Buddha bowl by Hara Korakaki

It’s been a long time haven’t post but today is the day.Have you heard of Buddha bowls?They have been a trend since 2013 but not all of them are to disappear,especially when they are nourishing,healthy and delicious.Generally it is a bowl,mostly vegan or vegetarian,with a mixture of whole grains,vegetables,fruits,protein and sprouts.Our food editor Hara Korakaki offers her version.For more follow her here Hara’s Foodblog .

Recipe

  • Chickpeas
  • Avocado
  • Eggs
  • Beetroots
  • sweet potatoes
  • hemp seeds

For the sweet potatoes: cut a sweet potato in wedges and drizzle with olive oil. Season with salt, pepper and garlic powder and roast in a preheated oven for 40 minutes to 180⁰C.

For the chickpeas: sauté in a non stick pan over medium heat with spices of choice (I used paprika, salt, pepper, cumin and turmeric) until crispy.
Serve in a bowl with green leaves, half an avocado, a soft-boiled egg, grated beetroot and hemp seeds. Enjoy!!

Photo Hara Korakaki

If you want to maintain a healthy lifestyle Buddha bowls are among the meals you should adopt to your diet!Give it a try!

For more recipes check Hara’s Foodblog

Eleni Kadigkou Xx.

Sesame tahini banana bread by Hara Korakaki

Hara Korakaki is back with a new and favourite recipe for many of us!Back in March 2020 on the first lockdown due to the pandemic there was an ongoing madness about baking.Banana bread was among the top recipes you would see.Let’s see the alternative version with tahini that our contributor editor Hara has to propose.

bread food plate people
Photo by Taryn Elliott on Pexels.com

Recipe

  • 3 medium ripe bananas
  • 1 cup wholemeal flour
  • 2 scoops vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 cup tahini
  • 2 eggs
  • 1/3 cup light brown sugar
  • 1/4 cup butter (melted)
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1 tbsp white sesame seeds
  • 1 tbsp black sesame seeds

Preheat the oven to 170⁰C and line a loaf tin. Put bananas, tahini and butter in a medium bowl and mix well. Add eggs and stir until well combined. Then fold in flour, protein powder, brown sugar, baking powder, baking soda, cinnamon, salt and sesame seeds. Pour mixture into your loaf pan and sprinkle a few more sesame seeds on top. Bake for 35-45 minutes or until a toothpick inserted in the middle comes out clean. Let cool, slice and serve warm with extra tahini and sliced strawberries. 🍓

Photo Hara Korakaki

I can’t wait to bake Hara’s tahini banana bread!Give it a try too!

For more recipes sweet or savoury follow Hara’s food blog.

Till next time!

Eleni Kadigkou Xx

Women are not for sale.Zero tolerance toward any type of violence.Speak up.

In this post I am going to share with you a photo shooting we accomplished back in November 2020 and specifically on the 25th,which is the International Day for the elimination of violence against women.After the me Too movemet in US,the past few weeks there is a wave,in my country Greee,with a heap of accusations against high prolific names on the entertainment industry,in the fields of theatre,T.V. and movie productions but also they have been some reports about journalists.

Here on Escape Karma we show zero tolerance towards any type of violence,verbal,physical,sexual,psychological and not only against women(it was just the concept of the day and I was the available role model) but against homosexual and heterosexual men too and mainly we want to raise awareness about children abuse.

What came to the light of the publicity so far about what’s going on behind the curtains of the theatre or the auditions were shocking for some of us but it has been long whispered in the art world although never openly discussed.

The concept of the photo shooting conceived by me and my collaborator and photographer Panagiotis Kadigkos,he wrapped my face to the point which literally,I almost were able to breathe and my body so that I can barely be able to move.

In that way we were willing to approach the feelings of the victims,to get to know their psychology or the reason of their non-reaction,the fact that they feel paralyzed in front of their abuser,in order for me to be able to capture the expressions on the photos and try to put myself on their shoes.What we did we did it with respect,our intentions are to empower those people,to give a helping hand,to awake the society so as to speak up about the injustice when we become witnesses of unjustifiable phenomena.

Photos Panagiotis Kadigkos

The first question that comes to mind,not to everyone’s fortunately,is why now?Why the victim decided to speak his truth about the abuse after so many years?Well if life were kind with you and you’ve never experienced something like this before at least please try to understand them in depth.

But we are proud and standing by the side of those who find the strength and the courage to share their burden with us in order to ease their souls,to protect and empower others,to heal their traumas,to accept and love themselves and in the end to forgive their abuser for their own cracked psychology who lead them to the abhorrent action.

Photo Panagiotis Kadigkos

The act of speaking up is of utmost importance,not because society thirsts for gossip and intrigue and is always ready to devour and taunt the perpetrators,but mostly because this act can enable and offer the chance to other victims in order to take the decision and share their agonizing story.

It gets a lot of nerve to reveal something so painful and personal,this act though may prevent future incidents,could lead the victims to alleviate their long time trauma and last but not least it opens the way to accept and love themselves despite the harassment and the abuse they have experienced.

Hope my article and photo story not insult those affected and not underestimate the seriousness of the current situation concerning the accusations of harassment and abuse.There is also one more photo shooting,a little bit more shocking,soon to be published.What causes me deep saddens,is the fact that our society lost the ability to get shocked,we are so familiar to the violence that violence itself doesn’t upset us.

Feel free to contact me if there is something that I have to alter or if you have something to state.

Photographer:Panagiotis Kadigkos

Model:Eleni Kadigkou

Eleni Kadigkou Xx

Mini banana pancakes with crunchy almond butter,yoghurt and berries by Hara Korakaki

Mondays are a little bit more stressful than the other days of the week and probably when we are on the rush after a relaxing weekend the breakfast is the last thing we are worrying about.Hara Korakaki is here once again to offer us the solution for a quick and healthy breakfast idea.

photo of raspberries and blackberry on pink background
Photo by Rodion Kutsaiev on Pexels.com

Mini banana pancakes with crunchy almond butter, yoghurt and berries

Recipe(serves 1) :

  • 1 banana
  • 1 egg
  • 2 tbsp flour (I used wholemeal)
  • pinch of baking powder

First mash the banana with a fork and mix it with the egg. Add the flour and mix well until batter consistency. Heat a non-stick pan  and using a teaspoon pour batter to form mini pancakes. Bake each side until they turn golden-brown. After using all the batter, serve them warm with toppings of choice.I served it with crunchy almond butter,yoghurt and berries.I’m obsessed!!! So good!

Photo Hara Korakaki

Quick,easy and super-healthy breakfast!Feel free to use your imagination and do your own combination of toppings!

For more recipes follow Hara’s Foodblog on Instagram.

Till next time !

Eleni Kadigkou Xx

“I only want to see you bathing in the purple rain” Photo shooting in the bath

To complete the following photo shooting it wasn’t that easy,I had to stay in the water for almost two hours while the temperature was dropping down and beside this I had to change three outfits inside the bath.

Photo Panagiotis Kadigkos

Both me and my photographer Panagiotis Kadigkos belong to the water element,my star sign is Cancer and his is Pisces,so we love photo shootings in the water,or close to lakes,rivers and sea.

Water is life,it’s the first environment we experience as a foetus and according to Darwin and his theories of evolution life originated on land(and not in the ocean) but in a warm little pond,thus aqua brought in life every single living organism.

Although our approach is more fashionably and influenced by Love Magazine issue 9 from Spring/Summer 2013,hosting Kate Moss and Cara Delevingne as its covers,we accomplished it with all the respect and gratitude to the water element.

“You’re in the wind, I’m in the water

Nobody’s son, nobody’s daughter”

Chemtrails Over the Country Club
Lana Del Rey Chemtrails Over the Country Club
Photo Panagiotis Kadigkos

“Body of a woman, white hills, white thighs,

you look like a world, lying in surrender.”

Body of a woman,Pablo Neruda
Photo Panagiotis Kadigkos

“Time it took us
To where the water was
That’s what the water gave me
And time goes quicker
Between the two of us
Oh, my love, don’t forsake me
Take what the water gave me”

Florence +The Machine,What the water gave me

Photo Panagiotis Kadigkos

“It’s in the water baby

It’s between you and me.”

Post Blue,Placebo
Photo Panagiotis Kadigkos

“And your blue – is my blue – And my blue – is yours too

Your rain is wine I wish that you could say the same bout mine”

Good Job Nicky,Blue
Photo Panagiotis Kadigkos

“Body of my woman, I will persist in your grace.

My thirst, my boundless desire, my shifting road!

Dark river-beds where the eternal thirst flows…

Body of a Woman,Pablo Neruda
Purple Rain,Prince

Purple rain,purple rain Purple rain, purple rain Purple rain,purple rain

I only wanted to see you bathing in the purple rain

Prince,Purple Rain

Photo Panagiotis Kadigkos

Some Backstage

Photo Panagiotis Kadigkos

We are not here to go mainstream,we are here to push the boundaries,to leave our mark and not to follow the safe road.More exciting things are about to be published!

Photographer: Panagiotis Kadigkos

Starring: Eleni Kadigkou

Eleni Kadigkou Xx

Build the abs of your dreams and get rid of belly fat

Are you dreaming of 6-pack abs once we will be able to get out again?Well the most auspicious scenario is that this will happen in summer,so we will jump straight to light clothes and swimsuits.So if you are aiming to achieve your fitness goals,have a better physical condition or feel more confident with your body you need to make a few sacrifices.

woman meditating in lotus pose
Photo by Elly Fairytale on Pexels.com

Beside the workout routine you should establish in your life in order to achieve the desired outcome,a few modifications on your diet and lifestyle are required.Enrich your diet with high-protein foods(chicken,eggs,almonds,legumes,Greek yogurt),healthy fats(avocados,salmon,dark chocolate),reduce or even cut off sugar-sweetened drinks like soft drinks,juices with preservatives and alcohol,fill up your meals with high-fiber foods(quinoa,whole grains,chia seeds).A lot of hydration also helps,don’t forget to drink water and add green tea to your routine.

Let’s see now some of the workouts you can take to exercise your abdominal muscles and get rid of the belly fat.Cardio is always helpful when we are talking about fat burning,walking,running,biking and swimming are among the trainings you can follow while gyms are closed.But what I call the game changer and I swear by is jumping rope.Ten minutes per day at the beginning with breaks is going to lead you to faster results.

There is an abundance of workouts and exercises to try but I would love to share those I have tried and helped me so far.

Photo Eleni Kadigkou

I have mentioned before my friend Sophie Kinalopoulou ,an advanced and health specialist,an online coacher who also organizes nutrition plans.On her Instagram feed she shares workouts and exercises in order to achieve the ultimate goal.I had my favourite video of hers to share but lately Sophie released a new one and I love them both.Follow her or even better book online trainings with her.She is passionate with her job but also a kind and beautiful person.

Sophie Kinalopoulou

This one is for advanced,but you once you feel that you can respond try it!

Constantina Bakara is a certified yoga,aerial yoga,pilates teacher,plus an expert on Thai massage.During the lockdowns I find her on YouTube and from the first video I felt so nice with her aura and spirit.It’s not so easy,at least for me to find a yoga teacher who inspires me,but her calm voice and the beautiful workouts got me.Soon I will publish a featuring article about her and her videos,because beside the yoga practices she has to display spiritual advices too.

Constantina Bakara Core Strength & arms balances

Follow Constantina on Instagram here and for more subscribe on her Youtube channel here.

Photo Eleni Kadigkou

A gadget like Garmin watch would be also a useful tool,it helps you check your performances and it is the perfect training partner.

You can shop them here and here.

2021 is a year to focus on wellness,we owe it to ourselves!

Anticipating for your feedback!

Eleni Kadigkou Xx

Pesto zoodles with meatballs by Hara Korakaki

Hara Korakaki always comes with the most imaginative and healthy recipes!Have you heard of zoodles?Actually,they are noodles made of vegetables and escpecially from zucchini,using a spiralizer.

food summer garden agriculture
Photo by Karolina Grabowska on Pexels.com

Recipe

  • For the meatballs:
  • 1/2kg beef mince meat
  • 1/2 cup finely chopped onion
  • 2 gloves garlic (chopped)
  • 1 egg
  • 1/4 cup tomato paste
  • 1/4 tsp crushed red pepper
  • 1/2 tsp oregano 
  • 4 tbsp oat flour
  • 1 tbsp chopped parsley 
  • pinch of salt and pepper 
  • For the pesto:
  • 1/4 cup pine nuts
  • 1 cup fresh basil
  • 1 tsp soya sauce 
  • 1/4 cup olive oil
  • 1 tbsp lemon juice

Start by mixing the meatball ingredients until well combined and use your hands to form into balls (about 3cm each). Grease a baking sheet with olive oil and bake the meatballs for approximately 25 minutes – until they are crispy on the outside and soft on the inside. Prepare pesto by blending in a food processor until all the ingredients are combined but still has texture. Then spiralize 3 large zucchini and cook in a pan on medium heat until soft. Toss with pesto, divide into 3 bowls and top with the meatballs. Enjoy!

For more ideas like the one I’ve just published follow Hara’s food blog here.

Eleni Kadigkou Xx

What to keep and what to “burn” from 2020.How to set goals for 2021?

What a year 2020 had been!However if you are here reading this article,it means that you made it so far and to survive this year wasn’t that simple for everyone.But was it so bad?Let’s decode what a tough and unpredictable year had to teach us.Because,as everything weird and hard in life,the past year also included,we can find a double meaning.Maybe the pandemic and the isolation changed our lives in a way that before seemed like a science fiction plot but if you are wise enough you should have gained enough.

text
Photo by Anna Shvets on Pexels.com

Beside the Covid-19 which altered the everyday life and our habits,in 2020 the planet was in turmoil,related to health,financial,political and many other issues.However,our topic is what to keep and what to discard from the previous year as concern the pandemic.Isolation and social distancing are on the list of what to burn.Not hugging your beloved ones also,not being free,not traveling,not to be able to meet friends out and have a drink and laugh carefree too.

set of chess pieces in daylight
Photo by Joseph Ruwa on Pexels.com

Although if you are wise enough you should have learned a lot from a life-changing year.Keeping some distance and calm down from an extraverted social and party life is not always that bad,working from home also.Human beings need that kind of personal space to redefine themselves and by extension their goals and desires.If we always seek for satisfaction depending on external conditions we will never be able to find it by ourselves.Taking some time all alone in order to do your self criticism is not only essential but constructive too in the road of success and in moving on.

scrabble resolutions
Photo by Breakingpic on Pexels.com

In case that you lost your job or you are in work suspension due to Covid-19 you probably have plenty of time,but don’t waste it on worrying and grumbling,instead make a good use of it.Ask yourself if your job satisfies you,do you wake up in the morning and have that great feeling about it,does it please you financially and mostly what you have been doing for living is that what you really want for life?Maybe it’s time to educate yourself more,to learn somrthing new,to change career or to retrieve from your memory your dream of creating your own business and leading your path.

star glitters with magic text
Photo by Olya Kobruseva on Pexels.com

There is no magic trick in life neither spells or Genie like Aladdin’s.Although I may be characterized as a dreamer rather than a realist,let’s face it;dreams are actually the goals we set for ourselves but sometimes we are afraid to chase them.Nevertheless how to set goals in an unstable year and what to expect?

planner and calendar on pick background
Photo by Olya Kobruseva on Pexels.com

To begin with one should already know what he wants and maintain in his mind the clear picture of the desired outcome.Although to have self awareness is not that simple for most of the people,to find it meditate,take long walks,listen to some music you love,start writting down your dreams,your thoughts,a diary with your habits.Once you have it,organize it better,set short term goals,week by week,take action and the necessary steps,switch what doesn’t work.The progress and the change in your life will come as long as you are working upon it.Either it’s a business plan or a fitness one to have the body of your dreams or generally to ensure better quality on your daily life.

creative composition of modern notebooks and paper clips
Photo by Olya Kobruseva on Pexels.com

They say nothing happens without a reason.Maybe all this or whatever you called as bad luck is your sign from the universe to make the change you have been wishing for.”Nothing is so stable as change”,Bob Dylan said and we couldn’t agree more.If you are willing to move on you need to alter habits and adjust quickly to the new conditions.I won’t call myself an expert,I just share some of my thoughts with you,based also on my personal experience.The isolation helped me to take the decision to launch my online magazine,Escape Karma,something that I’ve been working on my mind for years.I am glad so far because I feel free and content with what I am dealing everyday.Whatever your goal or dream is I wish you this year to chase it and fulfil it!

Eleni Kadigkou Xx

The benefits of a cold shower,The Scottish way as James Bond adored

Photo from Eyeem

Even in the idea of the cold water running through their body some people have already been experienced a shock!Well to be honest is not that bad as it may sounds but once you get used to it your body,hair and immune system will be grateful of it.You may wonder so far why I publish this article in the month of January,but during the winter time this practice have been proved even more beneficial.

black shower head switched on
Photo by Pixabay on Pexels.com

I did a research over the benefits and the pros of the famous Scottish shower,it is the one where from hot water you turn the dial to the opposite side and cold water begins to run from head to toe.However,to be honest,it has been in my routine since I was a teenager,but lately because I have been training for more than 1 and a half hour to 2 and a half I raised my 30 seconds of cold water to almost 3 minutes.But let’s check what I am talking about!

persons hand on glass window
Photo by Eric Goverde on Pexels.com

If by any chance you happened to be a big fan of James Bond and especially of Ian Fleming’s book version,you’ve already been aware of 007 favourite shower routine,he would normally start with hot water and then turn it down to cold for the past few minutes.This type of shower is widely known as Scottish,is that the link we have been missing?

The Benefits of ending the shower with cold water

  • Improves circulation

As cold water hits our body and external limbs,it constricts circulation on the surface of your body.This causes blood in our deeper tissues to circulate at faster rates to maintain the ideal body temperature.Good blood circulation is vital for overall cardiovascular health.Healthy blood circulation also speeds up recovery time from strenuous exercises and work.Stimulating the circulatory system in this way keeps us healthier and younger.

Me photographed by Panos Kadigkos
  • Shinier hair and softer skin

Our hair and scalps loves cold water.The delicate and thin skin of human’s scalp can get irritated by the use of extremely hot water and cause result in flakiness or itching.Same for the hair,if you have been visiting professional hair salons you may already know the benefits of the cold water as the experts suggest.The hair shine more and also help the colour-treated ones to maintain the colour longer.Additional for the rest of the body,the cold water alleviates winter dryness and calms itchy skin.

Me photographed by Panos Kadigkos
  • Boost the immune system and prevent illness

After a cold shower,our body reacts to the temperature change by trying to warm itself.Our metabolic rates increase and the body kick-starts its natural bug-fighting defence system with a rapid release of white blood cells.So they’re especially beneficial during cold and flu season or whenever there’s a virus circulating.

Me photographed by Panos Kadigkos
  • Cause lymph movement and aids the lymphatic drainage

As for me this is the major benefit.The lymphatic drainage plays a major part in our overall health.The lymphatic system is comprised of nodes and fluid that transport water and nutrients,as well as toxins and waste,through and out of the body all day,everyday.Stagnant lymph that accumulate in pockets of the body can result in puffiness in the face and abdomen,discomfort,infection,illness,breakouts and poor sleep.While the movement of it can result in the reduce of cellulite,detox and better skin especially around the eye area.For multiply benefits try dry brushing technique on your body before the shower.

Me photographed by Panos Kadigkos
  • Help reduce muscle soreness after intense workouts

Since cold water has regenerative properties,our muscles will relax and repair after a tough workout.Also in holistic medicine approach since the previous century they use to treat injuries such as strained muscles and broken bones.It’s well known today that athletes are taking ice baths to speed their recovery from injuries and intense workouts.

Me photographed by Panos Kadigkos
  • Increases energy and well being

The cold showers activate the sympathetic nervous system,they can increase neurotransmitters such as norepinephrine and endorphins to give us that feel-good rush.The heart starts pumping and the rush of blood through the body helps shake off the lethargy of the previous night’s sleep.They are great choice after the morning workout to retain the full energy and boost our day.It also said to be a stress reducer.

Dream Shower

But how to begin with them?Well have your normal hot or warm shower and gradually the past few minutes decrease the temperature of the water so your body can adjust.After a period of time try to turn the dial to the cold water for the last 30 seconds of the shower,once you get used to it you can increase the duration to several minutes of completely cold water then you will have yourself a proper Scottish Shower.

Hot showers have their benefits too,such as relief from cold or respiratory symptoms and the relaxation we need before the bed.So don’t skip one for another,be brave enough to try to switch between cold and hot and afterwards you feel a real badass just like James Bond!

Eleni Kadigkou Xx

Nedal Al Taoba,an outstanding collage artist who redifines activism on Instagram

Collage made by Nedal Al Taoba Touches on the monstrous contradictions of our societies

First of all,I would like to thank Nedal,for the photos he sent me and his contribution on Escape Karma magazine.Let me introduce you his story and his work.Nedal Al Taoba is a 27year-old Palestinian who grew up in Syria after his family presecution for their homeland.As a young person who felt the need of freedom and justice,he has been involved with activism from his early years,in a demonstration in Syria he got shot and afterwards moved to Beirut,Lebanon.Once again there as a Palestinian he experienced restrictions and deprivation of human rights.His next station was Greece for a small period of time where he experienced asylum.Currently he lives in Germany with his wife.

Nedal Al Taoba a collage inspired by the Beirut explosion on August 4th 2020

Although Nedal lives in Europe now,he never forgets the Arabic world and the countries of middle East,he is well aware of the wars,the massacres and the unrests there.After the explosion in Beirut,a city where he lived for a while,he combined photos captured by some of his friends and photographers that display smoke after bomb explosions in the middle East in order to accomplish his collage which caused global sensation.

A Nedal Al Taoba collage inspired by the racial and justice and the killing of George Floyd

Through his collage art Nedal,doesn’t only referes to the problems of the Arabic world,but his activism expands worldwide,on racial,environmental,humanitarian,social and political issues.What impress me about him is the way he manages his personal experience and difficulties he faced so far and as a result he transforms them into awaking and so touching art.

Nedal Al Taoba collage art,photo captured after the large fire in Moria refugee camp in Greece,September 9,2020

Is there a time for kohl and lipstick

A time for curling hair

Is there a time for high street shopping

To find the right dress to wear

Miss Sarajevo,

Some of his works feel like a punch on the face.They are so meaningful and powerful that is almost impossible not to touch you or make you feel anger and disgust about the impassiveness and the indifference on the pain and the struggle of less favoured fellow human beings.To this point we once again be capable of realizing the meaning and the mission of art,its use is not restricted to delight us but also to inspire,to awaken,to trigger feelings,to force us to turn to our inner world,to move us,to lead us think and question.And Nedal’s art has the ability and the power to make all of the things that I mentioned.

Nedal Al Taoba ,mix of his collages

“Is there a time for tying ribbons

A time for Christmas trees

Is there a time for laying tables

And the night is set to freeze”

Miss Sarajevo,U2
Nedal Al Taoba ‘s Christmas Tree collage
Miss Sarajevo,U2 and Luciano Pavarotti
Nedal Al Taoba

“Is there a time for first communion
A time for East Seventeen
Is there a time to turn to Mecca
Is there time to be a beauty queen”

Miss Sarajevo,U2

Nedal Al Taoba’s collage art

Through his oeuvre we are able to spot that he is not only focused on the middle East and the bombings,but his awareness affected by environmetal and global issues and to go beyond he also made collages inspired by the pandemic caused by Covid-19 and the discussion around the vaccines.

Last but not least,Nedal is not only an activist on Instagram and the rest of social media but in real life too.Let’s get political,philosophical,humanitarian volunteers,let’s act on global issues that affect us all.

Thank you for taking the time to read.He left me speechless with the first collage I saw on Instagram and felt the need to contact him to congratulate him on his work and ask him to contribute on my magazine.We had a discussion over his art and the issues we face as a modern society.He is kind,smart and willing to help you without even knowing you.

From Nedal’s Instagram account

You can Follow Nedal on Instagram and Facebook.

Eleni Kadigkou Xx