Get that full superfood power already in the morning!
Homemade no-flour no-yeast bread with Avocado and mixed Sprouts
AVOCADOS are very high in omega 3 fatty acids, the good kind of fat, in the form of alpha-linolenic acid.
#eatshifu%!
Even though spring has started astrologically, it's still not really warm outside - time for a savoury and easy to prepare (even though this takes a while!) dish that will warm your body and make your soul laugh :)
Sarma filled with minced meat and rice - cooked with smoked ribs for hours, and hours...and hours
Sarma is a bit more salty and less sour than the german sauerkraut - so make sure you taste it before you cook it and if it's too salty, put it in a pot with water an baking powder (this will also make the leaves come off easier).
Today's sauerkraut is made by fermenting cabbage, salt and spices. Sauerkraut is an excellent source of vitamin C and B.
By the way... did you know, that Sauerkraut - the maybe MOST german dish of all - is originally CHINESE....?
#eatshifu%!
You have that craving four sushi and maki rolls - but you pass on it, knowing, that all that white sugared rice (keep in mind, that sushi rice is marinated with sugar, salt and rice-vinegar) will do you no good? Here's a quick and easy made no-carb alternative. Simply fill your nori leaves with whatever you have at home - mango, cucumber sticks, beef, duck, chicken or crabmeat - try some freshly roasted black sesame also!
NORI While seaweed has by far the highest proportion of iodine by weight of any food, pyropia yezoensis has less than any other type of seaweed; it is nonetheless an excellent source of iodine an vitamin B12. Caution: If you are under medication for hyper or hypo thyreosis or suffer from other thyreoid related issues please check with your doctor, whether the high amount of iodine in nori is good for you! As an alternative you can always use short-parboiled pakchoi or chard (mangold).
SESAME will not only give your wraps that extra crunch and delicious taste, but also is a good source of calcium, iron, magnesium and phosphorus, and a very good source of copper and manganese.
Also try the roasted nori leave - snacks available in asia food stores instead of other salty snacks in front of the TV ;) or as topping on any asian-style dish.
#eatshifu%!
Prawns - Onions - Pomelo - Cilantro
Who doesn't love the spicy and savoury vietnamese kitchen? It's not only deliciously tasty, it's healthy and really easy and quick to prepare! One or more ingredients not at home? Simply replace them by others according to your taste. (When using prawn, do make sure they are high quality and absolutely fresh - if you can't get fresh ones make sure they have a MSC label.)
MANGOS are not only tasty, but also a good source of dietary fiber and vitamin B6, and a very good source of vitamin A and vitamin C. Please keep in mind: a large portion of the calories in this food come from sugars. You don't like mangos but still want it fruity? What about some pomelo instead?
Prawns- Mango - Cucumber - Soybean Sprouts - Red Peppers - Cilantro
SOYBEAN SPROUTS - you don't like meat or seafood? Stick with the sprouts - the contains loads of protein, vitamin C, thiamin, magnesium, phosphorus and potassium, and are a very good source of vitamin K, folate, copper and manganese.
CILANTRO (Coriander leaves) - either you hate it or you love it, not much inbetween :) - in first case USE PLENTY of, they will not only give your dish that typical southeast-asian taste, but are also a good source of thiamin and zinc, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese - did you guess??
#eatshifu%!
Scrumbled eggs with
spinach,
mushroom
and onions.
Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. They are good for: strong muscles, a healthy brain, good energy production, a healthy immune system, lower risk of heart disease, healthy baby development during pregnancy, healthy eyesight, weight loss and maintenance and a healthy appearance.
A single cup of spinach has 200 percent of our vitamin K daily requirement. Vitamin K helps our bones absorb calcium. Spinach also has large amounts of folic acid, manganese, magnesium, iron, vitamin A and vitamin C. Spinach is also a food source for quercetin, a strong antioxidant that can prevent your low-density lipoprotein cholesterol from being oxidized and clogging your arteries
One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.
Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
#eatshifu%!
In order to avoid processed food, there is not much choice but do it yourself. One of the most favoured dishes in the alp region is sourcrout, too often bought premade from the groceries. You will be surprised how easy it is to do it at home. All you need is crout and salt.
Chop theput it in an empty glas bin ad some salt and put it in a shelf for about a week.
Sourcrout is a good source of Thiamin, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese. The red one is also rich in Riboflavin andVitamin A.
Optional you can also add some carrots and caraway.
#eatshitfu%!
How much of our protein intake will be converted in to endogenous protein depends on its biological value (BV). The BV indicates how much gram endogenous protein is built out of 100 gram protein intake, its value depends on the amount and ration of essential amino acids.
Chicken Egg has the highest BV with 100%. Beef and Tuna each has a BV of 92, cow's milk 88 and poatoes 76.
Combining certain food like eggs and potatos for example, lead to even higher BV of 137. So the body utilises the combination of these foods better than eaten seperated.
Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value.
Potatoes are rich in Vitamin C, Vitamin B6, Potassium and Manganese.
Always add some veggies to your meals, in this case spinach matches perfectly. And if you want some more caloriens after your workout you can also add some bacon and cheese.
#eatshitfu%!
No matter how great you organise your meals, from time to time you will find yourself in front off an empty fridge, whether your are back from a business trip or vacation or simply ran out of food. In case don´t live in Austria or in the countryside you go out and get yourself something by 11pm. If your groceries close sat 5/6pm and won´t open agail until mon 8am you don´t want to take your next couple meals at the hot-dog stall at the gas station.
For this kind of emergencies it is advisable to always have some meet in the freezer and some onions in the shelf. In worst case you add some herbs and spices and that was it.
In best case you´ll also find some spelt rice you pour over it and voilà you a HOT great "nothing-at-home-risotto".
Chicken breast has a rich amount of phosphorus, protein, niacin, vitamin B6 and selenium. Phosphorus deficiency or hypophosphatemia include neurological dysfunction and disruption of muscle and blood cells due to lack of ATP.
Spelt rice is an excellent source of protein, dietary fiber, several B vitamins and numerous dietary minerals. Richest nutrient contents include manganese, phosphorus and niacin.
Onion is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.
#eatshitfu%!
curd cheese
berries
banana
honey
grated nuts
Curd cheese is a good source of riboflavin, vitamin B12, calcium and selenium, and a very good source of protein and phosphorus. Fresh berries pack micronutrients, which have been proven to help fight muscle soreness and bananas are good potassium sources, which plays a role in muscular energy. Nuts are a good source of vitamin E, which is a great antioxidant, and Copper, and a very good source of Manganese.
A 100 gram serving of honey provides 304 calories with no essential nutrients in significant content. Composed of 17% water and 82% carbohydrates, honey is a mixture of sugars and other carbohydrates, so measure it!
Mix up:
chicken breast bites with
onion &
garlic
salt, pepper, chilli, paprika powder & olive oil,
then add lentis (conserve) and heat it up. DONE!
At the end add some greek yoghurt on the top.
Lentils are a rich source of numerous essential nutrients, particularly dietary fiber and protein, folate, thiamin, phosphorus, iron and zinc. After soybeans lentils have with 26% per calorie the second-highest ratio of protein of any legume. So you should eat a lot of them.
Chicken breast has a rich amount of phosphorus, protein, niacin, vitamin B6 and selenium.
Garlic has rich amounts of vitamins B6 and C, and the dietary minerals, manganese and phosphorus. It is a good source of thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as calcium, iron, and zinc. Garlic effectively lowers total cholesterol and LDL cholesterol, has a marginally positive effect on HDL cholesterol, but no significant effect on blood triglyceride levels.
Onion is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C. In ancient Greece, athletes ate large quantities of onion because it was believed to lighten the balance of the blood. Roman gladiators were rubbed down with onions to firm up their muscles. Doctors were known to prescribe onions to facilitate bowel movements and erections, and to relieve headaches, coughs, snakebite, and hair loss.
Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates.
#eatshitf%!
scrambled eggs
tomatos
garlic
add some whole grain bread and rosemary
Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value. Chickens that also get to eat plants, insects, worms and slugs got 2/3 more vitamin A, 2x more omega-3 fatty acids, 3x more vitamin E, 4-6x more vitamin D, 7x more beta-carotene, 1/3 less cholesterol and 1/4 less saturated fatty acids.
Tomatos contain the carotene lycopene, one of the most powerful natural antioxidants - especially in cooked tomatoes.
Your breakfast and your post-workout snack should cover your biggest carb intake of the day. Whole grain bread will help to keep your blood sugar level stable, lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease-risk factors. Whole-grain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains.
Garlic has rich amounts of vitamins B6 and C, and the dietary minerals, manganese and phosphorus. It is a good source of thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as calcium, iron, and zinc. Garlic effectively lowers total cholesterol and LDL cholesterol, has a marginally positive effect on HDL cholesterol, but no significant effect on blood triglyceride levels.
Rosemary is a good source of Vitamin A, Thiamin and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Calcium, Iron and Manganese.
#eatshitfu%!
If you are short on time, get yourself a greek yoghurt with berries and a banana. Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. And fresh berries pack micronutrients, which have been proven to help fight muscle soreness. Bananas are good potassium sources, which plays a role in muscular energy.
#eatshitfu%!
The meal we eat after workout is beside breakfast, our most important meal of the day. Our muscles store excess energy in the form of glycogen and protein. When we workout, the body burns fuel from our pre-workout meal and then it breaks down the glycogen in our muscles. Within a 1-2 hour window after workout, our body is the most responsive with absorbing carbohydrates and protein to rechagre our muscles storage and boost recovery.
Here is one of my favorites:
salmon
spelt rice
and veggies
#eatshitfu%!
Während es nach heutigem Wissensstand im ganzen Universum Wasser in Form von Eis und Dampf gibt, scheint es in flüssiger Form außerhalb der Erde nur sehr selten vorzukommen.
Ohne Wasser gibt es kein Leben. Wir selbst bestehen vor allem aus Wasser. Als Säuglinge bestehen wir zu mehr als 90%, als Greise immerhin noch zu ca. 45% aus Wasser. Dabei sind die Stoffwechsel und Temperaturregulation die wichtigsten Aufgaben von Wasser im Körper. Die Haut ist das Hauptfeuchtigkeits-Reservoir und speichert rund ein 1/4 der gesamten Flüssigkeitsmenge. Eine mangelnde Flüssigkeitszufuhr führt zu zahlreichen Folgeerkrankungen, die ein Problem für die Gesundheit darstellen können. Von den zwei bis drei Litern Wasser, die wir täglich zu uns nehmen sollten, kommt das meiste über das Trinken und natürlich über die Nahrung, die ja auch zu großen Teilen aus Wasser besteht wie zum Beispiel Obst und Gemüse.
Quelle: www.wasserwerk.at
Chia Samen, Hafer, Birnen, Gerste, Kohlsprossen, Kidney Bohnen,Kichererbsen, Orangen, Agar und Okra sind lt. Keren Gilbert, Erfinderin der Hydrophilic Diet, die besten Wasserquellen unserer Nahrung.
Wie viel Wasser braucht der Körper und wann?
unser Körper braucht 30-40ml Wasser/KG Körpergewicht/Tag
2 Gläser nach dem Aufstehen aktiviert Körper und Organe
1 Glas ca. 30min vor dem Essen unterstützt die Verdauung
1 Glas vor dem Vollbad hilft den Blutdruck zu senken
1 Glas vor dem Schlafengehen um Herzinfakt und Schlaganfall zu vermeiden
plus ca. 0,5l vor dem Training, ca.150-250ml/15min Training und ca. 0,5l nach dem Training
Wasser fördert Leistungsfähigkeit, Regeneration und auch Deinen Fettabbau.
Also PROST!
2x 250ml Topfen
2ML Vanille Protein Pulver
eine Hand voll Mangostückchen oder Beeren
optional Cocosflocken zum süßen
das Obst mit dem Mixstab pürieren, Topfen und Proteinpulver dazu und mit dem Handmixer creamig mixen. In kleine Schüsselchen abfüllen, mit etwas Obst oder Trockenfrüchten verzieren* und in den Kühlschrank damit. Fertig!
Ideal als Pre- oder Post Workout Snack und zum Frühstück.
*getrocknete Mangostückchen halten max. einen Tag, dann wird der Topfen bitter. Beeren halten viel länger.