Archives for posts with tag: health

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Serves 2

You will need:

  • 2 chicken breast
  • sun dried tomatoes
  • 1 mozzarella
  • 1 avocado
  • small tomatoes
  • 1 bag salad (water cress, rocket, spinach for example)
  • esparragos

For the Dressing: 4 Table Spoons of Olive Oil, 2 Table Spoons Aceto Balsamico, pinch of Salt, Tea Spoon of French Mustard.

Cook the chicken in the oven. To make it really easy and quick cook the chicken breasts – maybe more than just 2 – 1 day before on a tray in the oven for 45 minutes, 250°C, cut a bag in the filet and put a slice of sun dried tomato and just a few of small cut onions and or garlic in the cut filet. A sprinkle of Salt, Pepper and Rosemary on top and in they go.

Once you have everything together steam the asparagus for about 10 minutes. Put the washed Salad on the plate, cut the mozarella and the avocado in, then cut the chicken breast and put it on top of the “mountain”, decorate the asparagus  and  the little tomatoes around and at the end sprinkle some dressing everywhere. I think it is very nice if the chicken and the asparagus are still warm!

This Salad is super healthy, The monounsaturated fat in an avocado is healthy for you. Foods like avocados that contain monounsaturated fat lessen your LDL cholesterol, which is harmful to your body, Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells, Watercress is an abundant source of lutein and zeaxanthin, two carotenoids that may be particularly beneficial for the eyes and the heart, Olive oil is rich in antioxidants, especially vitamin E and helps lower levels of blood cholesterol leading to heart disease, etc, etc it is quick and easy to prepare.

Bon Appetit!

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1st day with food again after 7 days without.

Today (monday) I can have breakfast again which I have been looking forward to since sunday morning. I had a little portion of fresh fruit cut with muesli and natural yoghurt and a glass of caffe latte. OH MY GOD, what an explosion of flavours in my mouth! I closed my eyes and enjoyed every second I chew those wonderful fruits with the muesli and yoghurt. What a taste and what a sweetness!

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This day – your 1st day after your fasting – is so super important that you are very aware of what you eat (should be light stuff like fruit, vegetables or soup) how much (really small portions) and if you still feel hungry and when are you actually satisfied. It is so easy to over eat just because it tastes delicious. I do this fasting not only to cleanse, detox and loose weight but also to retrain myself to eat with time, awareness and joy. The best days of fasting are absolutely the last fasting day and the first and maybe also the second day after fasting you feel so light and good and you are full of energy and control of yourself. yes, sir!

7th and last Fasting day.

  • 1st Fasting day = 57,5 kg
  • 7th Fasting day = 54,2 kg

3,5 kg in 7 days is ok nothing extraordinary but for me just fine as I am not overweight. I am 1,67m tall and for me personally my ideal weight is between 55kg and 56kg. I know that the more overweight you are the more you loose in that period of time or in general when you have some kg over and you start changing (hopefully for ever) your diet and doing more exercise with the purpose to loose weight, the first kg will go off so much easier and quicker till you reach a certain point where it gets harder and slower to loose some more. My husband for example did the fasting with me only 5 days and he lost double the amount, he lost 6kg that means that he had some more kg over than me and also other reasons, like more and bigger muscles which burn lots more fat and maybe the gens play a role here and there too.

I am very happy that today is my last day, as I am getting tired. I think I had enough. I am realising that when I was younger (about 7 years ago) the fasting felt a lot easier. I don’t know if it is because my life is so much different than 7 years ago or because I am older, never mind. I still enjoy and embrace every fasting journey as they are all different, every time feels different. It is – for me – a very good feeling that I am doing my body some good, I am cleansing it and you can see, feel and smell it. I can see and feel it most of all on my tongue. During fasting your body gets rid of all bad stuff through many ways:

  • stool
  • urine
  • mucosa
  • skin

At the beginning my skin gets dry but now is getting nice and radiant, I haven’t had any bowel movement since 3 days, my urine is clear and normal and mucosa, especially my tongue is grey and feels disgusting and dry, fortunately my breath is not as bad as I thought 😉

Here is a picture of my tongue – LOOK AWAY NOW IF YOU DON”T WANT TO SEE IT 🙂 to show how it can look, as much as I don’t like this picture it could be a lot worse, sometimes it can turn almost black. So if you decide to fast one day, don’t worry, it’s normal, this is part of the process.

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I have to thank and apologise to my little daughter and my husband for being patient and just accepting my short temper and lack of patience during these days. They will have 3 months to enjoy me just the way I am a loving, caring and funny person with lots of patience! 😉 … till the next Fasting begins….

I may not made this fasting sound great, fun and enjoyable but I can assure you that the feeling after the fasting is glorious and the benefits are absolutely worth it. If you think you want to try it I recommend to read about it and inform yourself as accurate as possible.

I might go swimming or jogging in a minute, I feel full of energy!

Be healthy.

6th Fasting day.

Today is saturday and we decided after hanging around in the house to go to the Strawberry Fair in Brentwood. The weather still isn’t summer like, it’s more autumn like very windy, cold and sometimes rain but we went anyway! It was really nice, we met our friends and our little girls had lots of fun with the merry-go-around, bouncy castles, strawberries and ice creams. I saw the nice strawberries with cream, the burgers, german sausages and the ice cream and I really fancied EVERYTHING. At least the sun could have come out and warm us up but it didn’t so it wasn’t big fun for me. After having so much fresh cool air and no food, just the lovely smell of it, I just wanted to go home, warm up with a nice herbal tea and cosy up. Tomorrow is my last day. Yay!

5th Fasting day

It’s Friday! Today the weather is not warm nor sunny so we decided to go to a big play group indoors where they offer nice cookies and coffee for the mums while the kids play with lots of toys and jump in the bouncy castle. I took my bottle of water with me and felt good even if the cookies looked very yummy. We left after a couple of hours and went to the office because I am going to start working three times a week starting next week. The girl that is in charge of the office now and will be leaving in 2 weeks was going to explain some things to me. I was afraid I wasn’t going to be able to concentrate properly but this wasn’t the case. I got focused straight away and felt confident after we finished. I am not feeling as tired as I was when I starting fasting, the energy is coming back so much so that every morning I wake up before the alarm clock rings at 7am no matter at what time I went to bed. The moment I wake up is the best moment of the day, I feel light, very light, wide awake, content and without feeling hungry mostly an hour later the hunger starts.

Two more days to go!

4th FASTING DAY

  • 1st fasting day = 57,4 KG
  • 2nd fasting day = 56,9 KG
  • 3rd fasting day = 55,6 KG
  • 4th fasting day = 55,3 KG

Even after a restless night I felt good in the morning, getting up wasn’t a problem at all. For breakfast I had a green tea and a freshly made melon juice but with so much more water than the fruit juice that you could hardly taste the melon but it was lovely and refreshing anyway and satisfying. I felt good so I decided to go jogging and run 5.5 km. It went alright but I must admit that my legs felt heavier than usual. Today I went to work and the hunger came back as soon as I started working but drinking my tea helped a lot. The hunger feeling is not strong but just constantly present, I hoped it would be gone by now. My mood is ok, not the best but not bad. I notice that I am just quickly agitated, my patience is sometimes non existent, but only sometimes and I don’t fancy having long conversations at the moment. At the moment I don’t feel tired at all and there is a big difference between me being tired and feeling weak. The weakness comes and goes. I think it depends on what you are doing and my skin is feeling nice and looking fresh at the moment but the tongue looks not good, just completely white, God knows whats coming out through my tongue. Another 3 days to go! Hope this night is better…

2nd FASTING DAY

I woke up before the alarm clock went off and I felt good and the hunger feeling wasn’t there (yet). It felt very good.

I had to wait for the energy to come back to my body while waking up and as soon as I got up the “feeling” came back but not bad at all. You get use to it as it is pretty much the whole time there. It gets better every time you drink water or tea, so you drink regularly during the day which is very good and necessary. Today my little girl and I went to my friends house and spent the whole afternoon with her and her little daughter so everyone had enough distraction. The only very difficult part was when I cooked lunch for my little girl… wow! All the smells make you fantasize and then I couldn’t try the peas and check if they were cooked so I only chewed them and had to spit it out. It sounds crazy but it is better to really not chew nor eat anything so your body can switch from taking the energy from the outside to taking from the inside and get rid of “rubbish” and this hunger feeling disappears. I must say that during fasting you get a strange feeling in your tongue and you think you have a terrible breath – which can happen – the only thing that helps is to drink regularly and brush your teeth and tongue more often than usual. Unfortunately I still feel tired during the day and a little bit weak which I hope will disappear soon.

Nonetheless I went to my power Yoga Class tonight and it was really powerful. Amazing! Once you start and get into it you are full with energy. I didn’t struggle and enjoyed it very much, as always. Now sitting here writing my blog, drinking a herbal tea I am starting to feel tired and my arms and legs are becoming heavier and heavier, I think I need to go to bed. Nite, nite.

1st FASTING DAY

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I had a good night sleep but when the alarm clock rang at 6.40 am I couldn’t get up so I snoozed till 7.30am. Let me tell you that snoozing is really not a good thing, get up once the alarm clock goes on, don’t snooze around it makes you more tired. This morning I had more time than usual as I didn’t need to prepare any breakfast, yay! At 7.30 I started to feel hungry and that is unusual but this is because in the preparation day (yesterday) you don’t eat much, only light stuff like fruit, steamed vegetables or soup so there wasn’t any storage in my body that would keep my hunger under control.

The start of the 1st fasting day is NOT something you look forward to. It starts with a clyster – something I haven’t managed to do. I can’t. I wish I could but I can’t and because you have to empty your digestive system I drink 500 ml of still water with 2 spoons of glauber’s salt. It is disgusting it tastes bitter and salty but it works and it works good. I stayed at home  most of the day to be able to reach the toilet (my toilet) anytime.

The hunger was there but I managed to distract myself easily so it wasn’t bad at all. It is funny how your relationship towards food changes. You see food as something special, great something you really want and can’t have; a shallow example would be like lots of designer clothes, a ferrari, etc. Funny enough I love to watch cooking series on TV when I am fasting and love EVERYTHING they are cooking, no matter what and I can’t wait to start cooking all those foods, which is really not a good idea to do, anyway.To calm the feeling and my stomach in general I kept drinking lovely hot herbal teas. Around 2pm I started to feel incredibly tired but to be honest I don’t know if it’s because of the weather or the fasting. Now is 9pm and I am exhausted so not long and I will be in my bed snoring. It is better not to be at home all the time because the TV and the kitchen are in front of you with all the nice foods and the temptation is enormous. Tomorrow I need to get out of here.

PREPARATION DAY

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Today is the “official” preparation day for my fasting. I call it “official” because is the day where you prepare your body for the fasting. The preparation should be actually days or weeks before you start. That means that you have to think about the best date when to do it. I recommend not to do it in the middle of the winter (in the northern hemisphere) as it is so much harder. In the winter ,where it is very cold and darker our bodies need more love, heat, comfort, energy which we provide from food. I would do it during spring or summer time and would choose a week where you don’t have any important and stressful projects at work nor parties, nor dinners.

To prepare your body is as essential as to prepare your mind. Talk about it with friends and family, read about it and keep it in mind till you start fasting. Take your time. I prefer to have more than just one preparation day but this time it didn’t work, we went yesterday to a lovely BBQ with friends and I had some meat, chips and crisps – naughty me. So I only have today as preparation and I started it with a late yummy breakfast which consisted of a mix of fresh fruit with muesly, mixed with linseed and soaked in almond milk and a bit of natural yoghurt – see picture. I should have drunk a herbal tea but again – naughty me – I went for a glas of Cafe Latte.

It’s been 5 hours since my breakfast and I am starting to feel hungry but I am drinking still water to calm it down. I want to go jogging maybe 6km today and after that my next and last meal will be either a butternut squash soup or a fruit salad again.  I feel positive and focused and I am looking forward to my next fasting journey. Lets get started!

Fasting is primarily an act of willing abstention from all food, drink, or both, for a period of time.

Complications: Health complications associated with fast-induced starvation include electrolyte imbalances, thinning hair, lanugo, cardiac arrhythmia and renal failure.

I have been fasting for quite a while now – but I do only food fasting and drink plenty of water and herbal teas – I’ve been doing my fasting period once every year for 7 to 10 days.

This year I decided to do it every 3 months and next week will be time to fast again. I thought there might be people out there interested in how it works and how it feels, so I am going to do a short diary about my next fasting. Why do I fast? because I learn to feel and know my body again. I like the feeling of being in control of my hunger/cravings. It builds up self discipline and most important the benefit of detoxing, cleansing your organs, your body and yes, you loose weight, which is (almost) always a good thing.

Coming Sunday will be Preparation Day. Yay!

How to boost your metabolism (burn more fat)

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  • Eating three small meals with healthy snacks like: Bananas, Apples, Blueberries, Cherries fresh or dry and nuts in between will help keep blood sugar levels stable, improving appetite control and preventing overeating.
  • eat more vegetables, salads and plenty of proteins (white meat,fish and pulses)
  • do cardio workouts 3 times a week AND weights; Build up muscles they burn more calories.
  • use coconut oil for cooking. no margarine and reduce butter intake.
  • drink enough water (preferable still) during the day
  • cook ;-0
  • sleep enough (7-8 hours)
  • be happy

HOW TO DO A (short but good enough) SUN SALUTATION

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Is best if you have a mat so you have enough grip and don’t slip around. (Picture found on internalforcefitness.com)

The best time to do a Sun Salutation is of course in the early morning before you start your everyday life especially before breakfast! always do Yoga on an empty stomach. Light and comfortable clothes  and no shoes nor socks.

  1. Stand firm, feet together, suck belly in, palms of the hands together in front of your chest. take a few seconds and close your eyes, feel the sole of your feet touching the ground, your legs, belly sucked, straight spine and your breath…..
  2. Take a breath in and strecht your body to the sky looking up to your hands.
  3. While you breath out bend a little bit your knees (better for your lower back) and bend down trying with your forehead to touch your shin.
  4. Breath in and make a big step forward with your right leg, the foot between your hands. Try to staighten your back, suck belly in and feel the stretch on your thighs.
  5. Breath out, press your hands on the floor activate your belly muscles and bring your right foot to the back parallel to the left foot. Downward facing Dog: Bend your legs and try to bring your belly towards your thighs by pressing both hands on the floor with straight arms, stay as near as you can get to your thighs and slowly straighten your legs by pushing your heels towards the floor. (if to difficult leave legs bend)
  6. Breath in an come to plank position, hands in one line with the shoulders, feet hip wide, everything straight and all muscles activated!
  7. Breath out and come slowly down (knees on the floor for beginners) till the whole body touches the ground.
  8. Breath in and come to cobra position. suck belly in, press your feet on the floor, bring your shoulders down, press elbows towards your body, hands on the floor underneath your shoulders and with your lower back muscles try to bring your upper body\chest up. I would recommend to NOT straighten your arms like yogi -bear is doing. train your lower back muscles.
  9. breath out and push your butt up to the sky and come to downward facing dog. (Do as explained in No. 5)
  10. Breath in and make a big step forward with your right foot (like No.4)
  11. Bring your left foot to the front together with your right foot, breath out and try to straighten your legs by pressing your forehead towards your shins. (belly in).
  12. Bend your knees, belly in and breath in straightening all your body towards the sky.
  13. Breath out bring your palms together in front of your chest.

The Benefits:

The Sun Salutation sequence, if done at a fast pace can be a good way to lose weight and is an excellent cardiovascular workout as well – stretching and toning the muscles in the entire body.  Daily practice of Surya Namaskar (Sun Salutation) has numerous benefits to offer for the digestive, respiratory, and circulatory system.

The solar plexus has a profound impact on the central nervous system, optic nerves, stomach, and what we usually call the ‘gut feeling’ or intuition. Solar plexus is also considered the second brain in the body. And Surya Namaskar directly works on this important organ!

So what are you waiting for!!???

It is great to start everyday with a few Surya Namaskars. Enjoy.

Namaste

Health

This is not going to be a boring salad nor is it food for my bunnies or my horse that I don’t have. No, these are wonderful ingridients for a wonderful and very healthy Smoothie!
Recipie:
1 handful of Watercress
1 handfull of baby Spinach
4 leaves of baby Cos Salad
a tiny peace of fresh gGinger
1 peeled Grapefruit
3 cups of filtered Water
Blend
Drink
Smile, be healthy and enjoy!

Life

Start every day like this!
It’s not difficult, takes not long and it’s delicious.
Contains almost everything you need, gives you energy and make you feel good and happy. I’ve been doing this for almost 10 years now and don’t want to miss it!
Guten Appetit.

5 AGEING ACCELERATORS

  1. Sluggish Digestion. When the gut becomes slow and lazy the body doesn’t absorb nutrients very well.
  2.  Inflammation. The Immun system starts in the gut, so if it’s inflamed (gas, bloated, loose stool) your immunity is compromised.
  3. Oxidation. Every cell needs oxigen, but the cells are very reactive and are looking to combine with other molecules and when it does instable atoms called ‘Free Radicals’ emerge. These can damage cell structure – even DNA. Stress and our enviroment (chemicals in cleaning products etc) add more Free Radicals to our system and if we don’t eat enough food which contains high levels of antioxidants the body isn’t able to cope with the Free Radicals.
  4. Hormone Imbalance. Over or under production of a specific hormone often caused by diet or stress can cause hormones to overreact. An imbalance of stress hormones causes wrinkles, fatigue, sleep disruption etc.
  5. Acidification. Every cell in the body works best when the fluid inside is slightly alkaline. Modern diet is acidic (meat, sugar, cheese, etc) and to neutralize excess of acid, the body pulls calcium and magnesium from the bones which leads to Osteoporosis, fatty acids stick to artery walls leading to the risk of diabetes and heart disease, etc, etc.Image
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