Start the day with nice breakfast and a smile

Here we go again. I want to present you another nice breakfast. Delicious and healthy! I love it and it provides a good basis for a hard day at school or work. The best thing about it is: it is quickly prepared, you could even call it FASTFOOD! What you need is:

• Cashew nuts
• Almonds
• Oats
• Amaranth
• Chiaseeds
• Hemp powder 
• Grapes
• Blueberries (frozen)
• Raspberry (frozen) 
• Milk 0,5 % (you could use almondmilk as well)

Cashew nuts and almonds are packed with energy, antioxidants, minerals and vitamins that are essential for robust health. They are rich in monounsaturated-fatty acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol. Cashew nuts contains essential minerals, especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in these nuts. A handful of cashew nuts a day in your diet will provide enough of these minerals and prevent deficiency diseases.
Hemp powder is made out of the hemp seeds. These seeds are an excellent source of protein, as well as a variety of other beneficial substances. Hemp protein is among the most digestible protein available. And besides, they also contains essential amino acids, which are the building blocks of protein. Amino acids help to form brain chemicals like serotonin and dopamine. Hemp powder is also rich in essential minerals and fatty acids, it contains omega-6 and omega-3.
Grapes contains the powerful anti-oxidant resveratrol. In addition, the berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels. Grapes are rich source of micronutrient minerals like copper, iron and manganese. Furthermore they contain vitamin-C, vitamin A, vitamin K, carotenes and B-complex vitamins.
The polyphenols found in blueberries can break down bellyfat. Blueberries contains manganese and they are also low in calories.
Raspberries are low in calories and saturated fats but are rich source of dietary fiber and antioxidants. Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E.
If you want to know the benefits of oats, amarant or chiaseeds: klick here!
  
Well, now you have the nice breakfast, here comes the smile :)

 

xoxo

I need candy!

I am sure you know the "I-need-candy"-feeling! Else I would actually not accept you as a normal human being. When I have this feeling I just start eating almonds or fruit, often it eases the feeling, but sometimes I need REAL candy. Sugar, calories, fat: it is like my body is hungering for it. So, I figured out what to do instead of buying candy at the supermarket and feed myself with all that shit, knowing it is not good for my body, knowing I will feel weak afterwards and knowing this would not have a good effect on my health. Well, I figured out how to give me full satisfaction: "Dark-chocolate crunchys" What you need is:

• Amaranth
• Oats  
• Chia-seeds 
• 85% chocolate 
• Agave syrup 
• Sugarfree cocoa powder

Mix oats, chia-seeds and amaranth together, adding a bit of the agave syrup. Add as much as it needs to stick together. Don´t add to much, keep in mind it comprise a lot of sugar. While you do this, let the chocolate melt. As soon as you are finished, start forming some small heaps with the amaranth-oat-chia- mass. Afterwards pour the melted chocolate over the smal heaps. You can now add some sugarfree cocoa powder on the top, if you want to, but it is no must. Place your crunchys in the fridge an wait 30 minuets before you start eating, so the crunchys have a chance to even get crunchy! 

Why this is a good alternative to marketable candy:

Amaranth is a very rich source of protein and this protein is also very bioavailable. The protein in amaranth is more digestible than other grains and has been compared to the digestibility of milk protein. Amaranth is also contains calcium, magnesium, and copper. It is also a good source of zinc, potassium, and phosphorus. These minerals build strong bones and muscles, aid hydration and boost energy. 

Oats contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Amino acids are  proteins that helps optimize the function of your body. Oats contain essential vitamins, they also contain zinc, selenium, copper, iron, manganese and magnesium. Oats also make you feel full longer which helps with weight loss.

Chia seeds were once used by the aztecs, as a pre-hunting meal, because they energize you. Chia seeds contains a lot of omega-3 fatty acids, these fats are important for brain health. Besides, chia seeds also have a great source of proteins and does not contain any cholesterol.

85% chocolate has a high cocoa content and contains a number of vitamins and minerals that can support your health such as: Potassium, copper, magnesium and iron. The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates. Still this does not mean that you should consume a lot of chocolate because it also contains sugar. One or two squares a day would be fine!

Agave syrup, as compared to other sweeteners, has a desirable low-glycemic index. This means that when consumed, it won't cause a sharp rise or fall in blood sugar. Agave contains inulin, which is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium. 

All those benefits mixed together are creating a tasty and almost healthy alternative to common candy! AMEN!

xoxo

"hey guys" and all time favorite breakfast!

 Hey guys! This is me:

A girl trying to do her best in a stressfull everyday. Acutually stress is a pretty widespread disease I noticed, so don´t worry, I am not wallowing in self-pity rigth there. I think you need a big portion of self-mockery to advoid going down on trying to be perfect. With "perfect", I mean the "perfect", build up by society, photoshop and cosmetic surgery. I see a lot of girls, trying to look like all the beautiful girls they see on Istagram or Facebook every day, thereby just forgetting about, that perfect is not about putting a mask of perfectness on. It is about courage of uglyness. Why the fuck untag yourself on facebook-pictures, just because the photo is not showing your "best-outside-version-of-yourself", but is taken in a bad situation where you are talking, and therefore maybe looking like an idiot. THIS IS YOU! You do not have to look like Kate Moss on every picture. You can actually find pretty awesome pictures of Kate Moss, talking and looking like an idiot, because that is human. I don´t take myself all that seriously, but I take healthy nutrition and fitness very seriously.

I want to use this first post to show you my all time favorite breakfast: 

Homemade grain-bread with avocado and salmon. Very simple! And very healty! Salmon contains high levels of the omega-3 fats, EPA and DHA, which helps your brain work better and improve your memory, furthermore does salmon contain protein, which is easy for people to digest and absorb into their bodies. Avocados can help you loose weigth, although they are high in fat and calories! Avocados contain mono-unsaturated fatty acids, which are more likely to be used as slow burning energy rather than stored as body fat. This slow burning energy and the feeling of fullness that you get from eating an avocado is one of the reasons they are reducing hunger and appetite. Those two things, Salmon and avocado, paired with grain-bread high on polysaccharides, are creating an energyrich breakfast. AMEN!    

xoxo