It's all about a healthy lifestyle
Health Blog
Below you find healthy recipe inspirations and expert tips that you can try out right away.
🎄- Protein Balls
Recipes for Delicious & Healthy Christmas Treats
The protein balls are not only delicious, but also ideal for growing your muscles. In addition to protein, they provide your body with important fatty acids. Among other things, you need these to form testosterone - the hormone that is essential for building muscles. The complex carbohydrates in the chickpeas also ensure that you stay full for a longer period of time. The balls are also ideal as a healthy snack after your exercise routine. I would recommend one or two balls as a snack after your training.
Ingredients for approx. 20 balls
- 200g chopped almonds
- 265g chickpeas (can or jar)
- 100g peanut butter (unsweetened)
- 3tbsp honey / maple syrup
- Optional: 30g protein powder (eg vanilla or coconut)
- Etwas Kakaopulver & Kokosraspeln zur Verzierung
Preparation
- Place almonds and chickpeas in blender and pulse until chopped.
- Add peanut butter and honey and blend as well.
- Mix the protein powder with a little water. You can also mix the mixture in a bowl. If the mixture is too thick, add more water.
- Taste, add more honey if necessary, if too little sweet.
- 1 EL mit den Händen zu einer Kugel formen. In Kakopulver oder Kokosraspeln wenden.
Superfood Kurkuma
Boost your metabolism and immune system
In my bachelor thesis I examined exotic superfoods and their health effects. One of my favorites is turmeric. The ginger root can help you lose weight and is considered as an immune booster! In addition, you can use turmeric for many different purposes. For example, do you feel like a warming turmeric curry? That fits perfectly for the cold season, don't you think?
INGREDIENTS FOR 1-2 servings
- 1 Onion
- 1 CLOVE OF GARLIC
- SOME (FRESH) GINGER & TURMERIC
- cayenne pepper
- 2DL MANDEL CUISINE
- 1 CHICKEN BREAST (APPROX. 150G)
- OR 1 PACK OF PLANTED CHICKEN
- 2DL VEGETABLE BROTH
- 300G SEASONAL VEGETABLES
PREPARATION:
- Finely chop the onion, garlic, ginger and turmeric and sauté lightly with a little water in the wok. For the meat version, add the chicken and sauté.
- Add the vegetables and some vegetable stock. For the veggie version, add planted chicken.
- Add the Almond Cuisine and cook gently for about 10 minutes.
- Serve and garnish with cayenne pepper.
-Tip: Goes well with a small wholemeal bread
⭐ Nährwerte pro Portion (Geflügelvariante) inkl. Vollkornbrötli:
- Protein: 32g
- Fat: 5g
- Carbohydrates: 16g
The protein balls are not only delicious, but also ideal for growing your muscles. In addition to protein, they provide your body with important fatty acids. Among other things, you need these to form testosterone - the hormone that is essential for building muscles. The complex carbohydrates in the chickpeas also ensure that you stay full for a longer period of time. The balls are also ideal as a healthy snack after your exercise routine. I would recommend one or two balls as a snack after your training.
Stress management
That's how I laugh away the stress!
-
Tip no 1️⃣: A quick walk
This helps you to process the many impressions of the day and to get new energy and inspiration. -
Tip no
: A balanced diet
Dazu gehören mindestens:
-two handful of fruit
-three handful of vegetables
-a handful of good carbohydrates
-two to three servings of protein-rich foods -
Tip no
: Cover your increased nutritional needs
In stressful times, I can recommend B vitamins and magnesium as supplements.
-B vitamins strengthen the nervous system and psyche
-Magnesium hilft Dir besser zu entspannen.
Do I need extra protein?
Pros & Cons of protein powders
Many athletes swear that protein powders help them to build muscle strength, especially after strength training. For others, however, there is great uncertainty about the personal benefit of protein powders. To help you better understand the topic, you will find three arguments for and against protein powders below:
- Protein powders can support both muscle building and weight loss.
- Protein powders often have an ideal composition of the vital amino acids - components of proteins.
- Protein powders can help meet the daily protein requirements of certain people - for example, vegans, vegetarians, seniors, pregnant and breastfeeding women.
- When it comes to a balanced diet and covering calorie requirements, protein powders are not essential to life and are therefore a luxury good - especially due to their usually high price.
- Protein powders are industrially produced. In contrast, there are many natural protein sources, such as eggs, dairy products or tofu. These foods can also help build muscle and lose weight.
- Many protein powders contain sugar or sweeteners that do more harm than good to our centre of health, the gut flora.
Quick & Healthy
Carrot Power Smoothie
Smoothies are the perfect way to get your daily dose of fruits and vegetables. This delicious carrot smoothie will be the healthy highlight of your next brunch, I promise!
INGREDIENTS FOR 3-4 SMOOTHIES:
- 200g carrots
- 1 apple
- 2 dates
- 1/2 piece of curcuma or 1 tbsp of curcuma powder
- 1 tbsp of ground pepper
- 1 tbsp of cinnamon
- 1 EL Leinsamen
- 1 tbsp of pumpkin seeds
- 500ml coconut water
- 1 banana
- 1 kiwi
- 100g spinach (fresh or frozen)
- 1 tbsp of lemon juice
Tip if you're suffering from acne: Instead of flax seeds use 1 tbsp of hemp seeds.
PREPARATION:
Orange layer:
Wash and roughly chop the carrots and apples. Remove the seeds from the dates. Wash and halve the curcuma. Put all the ingredients for the orange layer in a container, puree and divide into two glasses.
Green layer:
Peel and roughly chop the banana and kiwi. Squeeze out the lemon juice. Put everything together with spinach into containers to puree. Spoon onto the orange layer in the glasses.
Tip: If you buy carrots with stalks, you can use them for decoration!
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