There are 1000 different diets on this planet. It is scientifically proven that 90% of all diets fail. But why is that?
Food should be individually classified as “suitable” or “unsuitable”, instead of being generally declared as ” healthy” or ” unhealthy”.
Diets are only standard solutions and are not adapted to your current condition and your personal metabolism.
Every person and every metabolism is individual and accordingly needs individual dietary recommendations that take into account and correspond to the current state of your life. The perfect diet for you, is also based on your personal preferences, then only when you like what you eat a long-term success be achieved.
Lifestyle in 2021
Nowadays, we are so stressed and pressured by society that we often do not bother with our body until symptoms are already there or we feel totally uncomfortable because we carry around a few kilos too much. With only little effort, you can preventively counteract this and correct deficits before suffering is overtaking.
The effects of a deficit in the nutrition can have extensive consequences.
Fat loss becomes almost impossible
Infection susceptibility increases
Hunger and satiety feelings get mixed up
The joy of life decreases
Bad mood arises
I could keep going but I stop here…these are reasons enough to do something for YOURSELF.
To keep it simple, the general state of health becomes increasingly worse.
Get your body refilled with all it’s needs – Stop working against your body and work with it
Only if you are optimally supplied with vitamins, minerals, micronutrients and amino acids, the metabolic processes can run in the best possible way and you can finally lose fat, build up muscles and be full of joie de vivre and energy.
Start now to do something good for yourself and your body. Together we will find the right diet for you, which will support your metabolism and make you able to perform again. We gonna learn to work with your body again not against it.
By analyzing various blood parameters, we find out how your metabolism works and adjust your diet with your personal preferences. If there are disturbances, we can correct them at an early stage, long before symptoms of illness appear. Together with regular exercise we will get you going again. You will feel fit and healthy and finally reach your “feel-good weight”.
Contact me now for a free information talk. Stay healthy and keep safe!
Nutrition expert and specialist for exercise and health Kathrin Fuhrer
Book your session now: +41 79 713 52 06 or write an e-mail at: email@example.com
Did you know that our gut surface is as large as a tennis court?
Our gut is much more than just a digestive organ, because the gut and the intestinal flora itself produces and regulates hormones, vitamins, enzymes and makes it even possible to absorb all the nutrients from our food into the body. It also eliminates toxins and metabolic end products. Another often forgotten but extremely important function of our gut: It is the center of the immune system.
Did you know that 80% of your immune system is located in your gut?
The gut is therefore considered to be the center of our health.Because already Hyppokrates knew: “A healthy gut is the root of all health.”
The influence of drugs on the intestinal flora (gut flora)
The synthetic substances of antibiotics, painkillers and birth control pills have a major impact on the intestinal flora and kill our “beneficial” bacteria in the gut.
More robust and unfavorable bacteria and moulds can take advantage of this freed-up space and spread unhindered.
This creates an imbalance in the gut – a dysbiosis occurs. Not only digestive problems follow, but it can lead to many other symptoms.
Imbalance of the intestinal flora – Dysbiosis
A dysbiosis in the intestinal flora can cause a whole series of complaints, this on a mental and psychological level. Complaints such as :
Skin diseases such as acne
Thyroid problems, etc.
Besides medicines, antibiotics and the birth control pill, the modern and industrial diet is a big stress factor for the gut. Too much sugar, gluten, convenience foods, low-fiber foods and sweeteners predominate in today’s diet.
Moreover, Stress, a lack of sleep and poor movement are factors that influence our intestinal flora negatively.
Requirement for a healthy gut
The following points are essential for a healthy and functioning gut:
A diet rich in dietary fiber and natural foods
Stress management (plan for sufficient relaxation)
Moderate and regular exercise
Quality and sufficient sleep
This damages the intestinal flora
Fast food and convinience meals
Birth control pills
Low fiber diet
Too little exercise
Do you find factors that apply to you and make you feel unwell?
The brain and the gut work in constant change. If your gut is well, your psyche is well!
3 Food-Combos for a healthy gut
1. Oatmeal & Vegetable yogurt
Vegetable non-pasteurized yogurt contains lots of lactic acid bacteria, oatmeal is rich in fiber and has a prebiotic effect and regulates gut activity.
2. Sourdough Bread & Fermantized Cabbage
Due to fermentation, the cabbage is full of prebiotic lactic acid bacteria that are good for your gut. Likewise, sourdough, even if the bacteria die through baking, it is very digestible thanks to fermentation.
3. Quinoa & Salad
Quinoa contains many valuable nutrients and provides high quality vegetable protein, a colorful salad contains many vitamins, minerals and fiber which are a benefitial for the gut.
Since the outbreak of Covid-19 I have started Online Classes via ZOOM. It is amazing how things can suddenly change and the attitude of people adapt to it. Working out from home gives you the safety of following your training routine without getting exposed to Covid-19 like it is in the fitness center. You can choose between a LIVE session or the video on demand.
My goal with the online classes is to keep you anywhere you like and with the minimum investment of your time fit and in shape. Try it out and join one of my NEW ONLINE classes!
Tell me what you eat and i will tell you who you are!
Food is a big part of our life. We need it and we use food and eating as a social thing which people love to share with family, friends or colleagues. This also makes it difficult for those who struggle with their weight or their health to stick to a routine which is working out with you as an Individuum.
Everybody has his own rhythm, needs to find his own inner needs for which kind of food at which time works best. And this is exactly the point where coaching is needed.
My past experience as a nutrition coach in the last few years showed me how different everybody of us is working. Not only the body composition or the body type is different, but also how the mind is working when something in our body doesn`t feel right or something in us just want to changed.
My goal as a coach is to help you to get to know yourself a little better, get a better body feeling, bring you back to the natural feeling of when you are really hungry and what your body really needs. It is very important to me to find a way with you together to get everything out of what we start on, to reach our goal for maximum health, more vitality, power and a better body feeling as well as targeting a body balance with your biological healthy weight.
It is important to know that we achieve a lifestyle change and not starting a diet. Everybody can loose weight with a diet. And it really doesn`t matter which diet , it will work out as long as you follow the rules of the diet plan. but unfortunately as soon as you stop following the strict rules of a diet plan you start gaining weight again. You don`t wanna pay for this and you don` t even need a coach for this. Most of my clients came to me because they failed on a diet, they put the same amount of weight on again or even worse, the put more weight on then they had before (and this were not muscles). What i would like to achieve with you is to change your lifestyle to make your own life to something better, more enjoyable and energizing. So let`s get started and do it on a smarter way than dieting. I am happy to help you to find your way with giving you some more knowledge about how your body is working. Enjoy your journey on the way to your goal.
If you want to know more about my coaching please do not hesitate to contact me on
I have the habit of doing some crazy events in order to raise awareness around my projects and encourage other people to come out and be active. i.e cycling the entire length of Denmark around the coast. A 1600 km unsupported ride where I encouraged people to come out and join me. Or doing 24 hour cycling events both indoor and outdoor and inviting people to come along a challenge themselfs. The craziest being 24 hours non-stop Alpe d’Huez on an online cycling platform Indoor.
This Fall I will host the most extreme indoor cycling event ever when I plan to ride the entire distance and climbing meters of Race Across America non-stop to kick start the RAAM campaign. The current indoor world record is around 1500 km and I will go 5000 km during the 10 days event. It will be held at Field’s Shopping, which is one of the biggest Shopping Malls in Scandinavia and I will basically be living there for 10 days riding non-stop only paused by sleeping breaks.
Ein grosses Ziel mit meinen Ernährungsberatungen, ist es nicht nur Gewicht zu reduzieren, Fett abzubauen, stärker zu werden oder mehr Energie zu erhalten. Es gibt noch einen weiteren wichtigen Faktor den wir oftmals vergessen oder erst dann daran denken, wenn es zu spät ist: Mit Ernährung können wir Krankheiten nicht heilen aber vorbeugen! Und genau hier setzt der Einsatz von Omega-3 Fettsäuren an.
Früher ist nicht heute – Pharmaindustrie hat die Macht
Früher hat man noch gedacht, dass eine Krankheit einfach Schicksal ist oder vererbbar. Heute weiss man, dass man aktiv etwas für seine Gesundheit tun kann und Krankheiten vorbeugen können.
Wäre nicht die Pharmaindustrie im Wege, wäre dies auch schon viel mehr Menschen bewusst. Doch stehen wir leider hier noch vor einem langen, steinigen Weg. Denn die Pharmaindustrie würde massiv weniger Umsatz machen, wenn die Leute gute Omega 3 (und auch Vitamin D) Spiegel aufweisen würden.
Deswegen tauchen immer wieder internationale Studien auf die “keine Vorteile von Omega-3-Fettsäuren aufweisen” und verunsichern damit zahlreiche Menschen, die Omega-3-Fettsäuren als wichtige Ergänzung ihrer täglichen Ernährung ansehen. Nach näherer Betrachtung der zugrunde liegenden Studienergebnisse rücken die Aussagen jedoch in ein völlig anderes Licht.
Unumstrittene Vorteile wurden von einer der letzten gross angelegten Metaanalysen im Sommer 2020 zum Thema Omega-3 und die Herzgesundheit publiziert und belegt.
Was sind denn nun Omega-3 Fettsäuren?
Die mehrfach ungesättigten Omega-3 Fettsäuren ALA, EPA und DHA sind essentielle Fettsäuren. Das heisst, ohne sie können wir nicht Leben. Sie gehören also wie Wasser und Vitamine zu den lebensnotwendigen Dingen die zu einer gesunden und ausgewogenen Ernährungsweise gehören und erhalten die Lebenswichtigen Körperfunktionen aufrecht.
Omega-6-Fettsäuren gehören auch zu den mehrfach ungesättigten Fettsäuren und sind von Ihrem Aufbau den Omega-3 Fettsäuren sehr ähnlich. Auch diese sind mehrheitliche essentiell, werden jedoch oft wegen ihrer entzündungsfördernden Wirkung verteufelt.
Omega-6 Fettsäuren haben dennoch eine Vielzahl an wichtigen Aufgaben im Körper, dazu gehören:
Die Regulation der Energieproduktion. Sie fungieren als Bestandteile der Zellmembranen und sind Vorstufen verschiedener Substanzen, etwa solcher, die den Blutdruck regulieren. Ausserdem sind Omega-6-Fettsäuren an Wachstums- und Reparaturprozessen beteiligt, sie senken die „schlechte“ LDL-Cholesterin-Konzentration im Blut, leider aber auch das „gute“ HDL- Cholesterin – Sie produzieren freie Radikale zur Abwehr schädlicher Substanzen, fördern dadurch aber entzündliche Prozesse im Körper und wirken gefässverengend.
Während Omega-6 Fettsäuren Bestandteil einer Vielzahl an Nahrungsmittel sind und der Körper diese auch gut speichern kann, sind Mängel relativ selten.
Das Verhältnis zählt:
Bei den beiden Fettsäuren ist matchentscheidend, wie das Verhältnis von Omega-6 zu Omega-3 Fettsäuren ausfällt. Dies sollte bei 5:1 liegen, also 5 mal soviel Omega-6 wie Omega-3 Fettsäuren sollte vorliegen. Jedoch ist in der heutigen Zeit mit den veränderten Essgewohnheiten und den Unmengen an Verarbeiteten Nahrungsmittel ein Verhältnis von 10:1 bis 20:1 und bei Kindern sogar häufig ein Verhältnis von 40:1 festzustellen.
Diestelöl hat ein Verhältnis von 160:1
Rapsöl und Olivenöl sind hier auf der besseren Seite und sollten bevorzugt werden:
Rapsöl weist ein Verhältnis von: 2:1 auf, Olivenöl: 9:1
Im Gegenzug zu den Omega-6 Fettsäuren sind die Omega-3 Fettsäuren in den letzten 100 Jahren fast komplett aus unserer Ernährung verschwunden und müssen deshalb In Form von Nahrungsergänzungsmittel zugeführt werden (Supplemente)
Wo sind denn noch Omega-3 Fettsäuren enthalten?
In fetthaltigen Fischen wie
Algen und Algenöle
Eigenschaften und Wirkung von Omega-3:
Sie verhindern die Entstehung von Entzündungen auch von unterschwelligen Entzündungen (silent inflamation)
Erhalt der normalen Sehkraft
Unterstützung der Herz- und Hirnfunktion
Verringerung der Schmerzübertragung
Stimulierung der Immunabwehr
Förderung des Fettstoffwechsels
Tragen zur Aufrechterhaltung eines normale Cholesterin Spiegels bei (LDL senkend)
Verbesserungen von Depressionen
Verbesserung der Stressresistenz
Verringerung der Blutgerinnung
Senkung des Triglyceridspiegels im Blut
Verbesserung von höhere Hirnfunktionen, wie grösseres Erinnerungsvermögen, komplexe und abstrakte Gedankenvorgänge. Auch wird das soziale Verhalten durch Omega-3 Fettsäuren beeinflusst.
Omega-3-Fette können vor Muskelkater und Kraftverlust schützen, die muskuläre Proteinsynthese verbessern und den Muskelabbau im Alter bremsen.
Schwangerschaft: Man weiss heute auch, dass Frühgeburten und Mortalität des Kindes durch eine Omega-3 Substitution verringert werden kann.
Die Bioverfügbarkeit ist entscheidend
Wie gut Omega-3 Fettsäuren vom Körper resorbiert werden können, kann bis zu Faktor 13 unterschiedlich sein.
Das Problem liegt vor allem bei Vegetarier und Veganer. Leinöl ist eine sehr gute Quelle für Omega-3 Fettsäuren und enthält 55% des wichtigen Omega-3. Jedoch kann aus der pflanzlichen Omega-3 Fettsäure (ALA) nur 05.-10% vom Körper resorbiert werden.
Deshalb ist eine Aufnahme durch “marine Omega-3 Fettsäuren” wichtig (EPA & DHA)
Es gilt also die Omega-6 Zufuhr zu reduzieren und die Omega-3 Zufuhr zu erhöhen.
Hierzu sollte die Qualität des Fleisches beachtet werden. Der Omega-6 Säuren Gehalt ist am geringsten in Wild- , Weide-Rindfleisch und Lamm. Bei Fleisch aus der Massentierhaltung liegen diese deutlich höher (Schwein, Huhnund Pute.)
Viele Fertiggerichte enthalten zu viele Omega- 6-Fettsäuren und sollten gemieden werden. Auch Getreide enthält ein ungünstiges Verhältnis von Omega-6- zu Omega-3-Fettsäuren und weitere Inhaltstoffe wie Lektine, Gluten die entzündungsfördernd wirken.
Best Practice – Für eine ausgewogene und gesunde Ernährung
Bestmögliche Ernährung: Viel frisches und saisonales Gemüse und Salate mit Gewürzen und Kräuter
Hochwertige Eiwessquellen: Bio und Weidefleisch oder Wildfleisch, Fisch aus Wildfang
Gesunde Fette: Nüsse & Samen (Leinsamen, Walnüsse, Hanfnüsse, Chiasamen), Leinöl, Olivenöl, Rapsöl, Kokosöl zum Braten, 2-3x pro Woche fetter Fisch (Hering, Seelachs, Forelle, Makrele, Wildlachs) und die Omega 3 Fettsäuren zu erhöhen, Butter statt Margarine
Hochwertige Omega-3 Öle/Supplemente (2-4 Gramm pro Tag)
Regelmässig Kraft- und Ausdauersport
Guter qualitativer Schlaf
Optimismus und viel Lachen:-)
Qualität ist wichtig:
Das Fischöl soll rein und natürlich sein, es soll ohne künstliche Zusätze und aus frischer nachhaltigen Fischrohstoffen kommen. Das Produkt soll frei von Schwermetallen und Fettsäure- Zerfallsprodukten .
Zeitpunkt der Aufnahme:
Wichtig ist das Omega-3 zu einer Hauptmahlzeit eingenommen wird, damit diese optimal vom Körper aufgenommen werden können.
2 Gramm Omega-3 Fettsäuren (EPA & DHA) pro Tag regulieren ein Omega-3 Defizit und unterstützen die oben genannten Funktionen
Dies entspricht 1 Esslöffel Fischöl oder 1 Teelöffel Algenöl. In Kombination mit 1 Teelöffel Leinsamenöl hast du die perfekte Kombination. Fischöl gibt es auch in Kapseln, jedoch sind diese meistens relativ niedrig dosiert und es müssen viele Kapseln verzehrt werden.
Um eine genaue und individuelle Dosierung zu erhalten ist eine Blutanalyse und das Messen vom Fettsäuren-Profil notwendig.
Keine Zeit richtig zu essen? Dann wenigstens Gesund.
Entgiften, abnehmen oder einfach gesund snacken
Der Swiss QUBE ist vielseitig einsetzbar und unterstützt Dich beim abnehmen, entgiften oder einfach nur gesund und leistungsfähig durch den Tag zu kommen. Der QUBE ist ein vollwertiger Nährstoffwürfel mit Rohstoffen höchster Qualität, damit Ihr Stoffwechsel optimal verbessert werden kann.
Der QUBE ist nach Schweizer Qualitätsrichtlinien produziert
Er enthält 100% ausgewählte und landwirtschaftliche Rohstoffe
Enthält keine künstlichen Aromen und Konservierungsstoffe
überzogen mit echter Schweizer Schokolade
Für wen ist der Swiss QUBE geeignet?
Für Sportler, Abenteurer, Hausfrauen & Workaholics. Der QUBE ist die gesunde Mahlzeit im stressigen Alltag, egal für wen.Er ist immer und Überall einsetzbar, auch als Ergänzung im Alter absolut perfekt.
Warum Swiss QUBE? Weil der Swiss-QUBE einfach, schnell, nachhaltig und natürlich ist. Kein überlegen mehr was man essen soll, der QUBE hat immer und überall Platz. An stressigen Tagen kann der QUBE sogar als Mahlzeit Ersatz dienen ( 4 Stück ersetzen eine Mahlzeit).
Die Vorteilevon Swiss QUBE gegenüber anderen Snacks
Nachhaltige und gesunde Gewichtsreduktion durch einen ausbalancierten Stoffwechsel
Vitalität und Gesundheit, weil der QUBE alle benötigen Nährstoffe enthält
Kontinuierlicher Fettabbau durch ein harmonischer und balancierter Insulin und Zuckerspiegel
Ausgleich des Säuren-/Basen Haushalts
Entschlackung und Entgiften
Vollwertiges Nahrungsmittel für Zwischendruch
Flexibel einsetzbar, ganztags, als Snack oder als Mahlzeitersatz
Deine Stressresistenz verbessert sich
Du kannst dich entspannt auf Deine Projekte konzentrieren, denn Dein Nährstoffbedarf ist abgedeckt und du nimmst zudem noch ab.
Als Ernährungsberaterin bin ich immer sehr skeptisch bei den vielen Produkten die auf dem Markt sind. Swiss QUBE hat mich aber mit seinen Inhaltsstoffen, seinem Einsatzgebiet sowie der Einfachheit überzeugt. Ich setze den QUBE regelmässig für mich, wie auch für meine Kunden ein. Stressige Zeiten kann man auch gesund überstehen.
Here you can find some of my favorite recipes which I have found through the last couple of month. A great inspiration is Mrs. Flury. She has lots of healthy and at the same time very delicious recipes which are easy made as well as kids friendly. Check out her homepage for more delicious ideas.
Fats are unfortunately so often feared as “making us fat”. The truth is that our body needs some fat from food. Moreover fat is an excellent energy store from a biochemical point of view.
For humans as well as for animals, fat is the only way to store energy compactly in larger quantities. The downside: Fats have the highest caloric value of all the macronutrients and provide with about 9 kcal (37 kJ) per gram twice as much energy as proteins or carbohydrates.
Apart from the industrially produced trans fatty acids, all fatty acids have a specific function in the human body. There are basically no “bad” or “good” fatty acids.
Nevertheless a large imbalance within the fatty acid groups can cause significant health problems. This imbalance exists in particular in the ratio between saturated and unsaturated fatty acids.
What is the function of fat?
Fat is a major source of energy. It is acting as a carrier of the fat soluble vitamins A,D,E and K. These can only be absorbed with the parallel presence of fats. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves.
Moreover fat is essential for blood clotting, muscle movement, and inflammationprocesses. For long-term health, some fats are better than others. In addition to this fat is a flavor booster and therefore generously used in restaurants.
Yet fat consumption does not automatically mean the unloved fat padding on the waist, stomach and hips. Moderate and selectively used and enjoyed, fatty foods are an essential part of our diet.
Saturated and unsaturated fatty acids
When it comes to fat intake, it is enormously important what kind of fats we consume and in what ratio. The quality of dietary fats plays a role that should not be underestimated: There are saturated and unsaturated fatty acids.
Unsaturated Fats are Omega-6 and Omega-3 fatty acids. Unsaturated fatty acids are mainly contained in vegetable foods such as vegetable oils, oil fruits, nuts and seeds as well as in fatty fish (e.g. salmon, mackerel or herring).
Unsaturated fats are classified into monounsaturated– and polyunsaturated fatty acids. Monosaturated fatty acids are for example olive oil, rapeseed oil, peanut oil, almonds and hazelnuts.
Our body is not able to build polyunsaturated fatty acids ourselves. We have to supply them to our body in the form of food. Therefore they are called essential fatty acids.
Omega-3, Omega-6 and Omega-9 fatty acids
These essential fatty acids are also known as Omega-3 and Omega-6 fatty acids. Important is the ratio between Omega-6 and Omega-3. In inflammatory diseases, Omega-3 and Omega-6 are particularly important, as these fatty acids regulate inflammatory processes.
While the Omega-6 has a pro-inflammatory effect (which is not primarily bad, since the body also needs these factors, e.g. for blood clotting and wound healing), Omega-3 is the anti-inflammatory counterpart.
Today, the average omega-6/3 ratio in the population is about 15 : 1, while a ratio of < 2.5 : 1 is seen as inflammation neutral.
One of the main causes of this imbalance is the increased use of cheap vegetable in the food industry. These vegetable oils are rich in omega-6. Which is especially a big component of animal feed (soy bean pellets). Given the high omega-6 content of soy bean oil (over 50%), this alone is a big source of Omega-6 in our daily diet.
In addition, sunflower oil (64%), corn kernel oil (52%) and soybean oil (51%) with correspondingly high Omega-6 proportions are often used. On the other hand wild game-meat or the meat of grass-fed animals without corn feed is a source of good fats. In addition, we generally eat too few fish products or Omega-6-rich products from fish that have also been bred with industrial feed.
Vegetable oils such as flaxseed oil contains a particularly high amount of Omega-3 (56-71%). This “vegetable” Omega-3 fatty acid can only be converted to the important Omega-3 fatty acids EPA and DHA to a limited extent, however, since the conversion process is generally already occupied by the high proportion of Omega-6 fatty acids. Only fish products/oils contain EPA and DHA directly.
The recommended amount of EPA and DHA are 2 gram per day (which means a daily amount of 100g herring or 250g salmon or even 3000g cod). As most of us are not able to eat this amount of fish and the quality of the fish we can buy in our supermarkets are also highly questioned, a supplement is advisable.
Too little amounts of Omega-3 can have negative effects on physical and mental well-being. Then Omega-3 contribute to normal brain and heart function. Moreover they stimulate a balanced immune system and lowers blood pressure.
Also an increased consumption of the monosaturated Omega-9 fatty acids such as Olive oil, nuts and avocados can reduce or prevent cardiovascular diseases.
Omega-3 fatty acids are as we know essential for our bodies. Nowadays it is very difficult to consume them in the daily diet, so it is advisable to take them in form of a supplement.
Omega-3 fish oil capsules or krill oil can be used very well for this. It is important to pay attention to the quality of the oil.
A sufficient supply of Omega-3 fatty acids (EPA/DHA) offers pregnant prenatal protection, promotes eyesight and intelligence, as well as stress resistance in children and adolescents.
In adults, it reduces the risk of depression, aggression and heart disease and alleviates menopausal symptoms. These polyunsaturated fatty acids also have a very positive effect on seniors; they reduce the risk of dementia and alzheimer’s disease.
An good quality Omega-3 Supplement from fish oil needs to be:
ultrapure, natural and without artificial additives
fresh and sustainable fish raw materials
For humans, saturated fatty acids serve primarily as a source of energy and energy storage, but are also involved in the formation of biomembranes and protect the internal organs.
Saturated fatty acids are often found in high amounts in animal products such as butter, tallow, lard, meat and milk. It contains mainly unsaturated fatty acids. But some vegetable fats also contain many saturated fatty acids, for example coconut fat, palm oil, palm fat and cocoa butter.
Saturated fatty acids make a fat solid. The rule of thumb is therefore: The more solid a fat is, the more saturated fatty acids it contains. Butter, for example, contains 66 percent saturated fatty acids, coconut fat even 92 percent.
What is special about saturated fatty acids is that the body can produce them itself and is not dependent on the supply via food.
Too many saturated fatty acids as in bacon, salami, sausage, pizza, burgers and fries but also dairy products and pastries gradually lead to overweight and vascular occlusion. Saturated fatty acids primarily serve the body as an energy source.
Nowadays, the real problem are the hidden fats, which makes up to 50-70% of our fat consumption. With hidden fats I mean the fat content of foods that are mostly not directly noticed. For example: convenience products, ready-to use products, fast food, meat, diary products such as cheese, eating out (restaurants), pastries, etc.
With all the news and warnings about the dangers of high cholesterol, many people view cholesterol as a “bad” substance that should be eliminated completely from our lives. In truth, cholesterol serves some important functions in the body. In order to understand how cholesterol affects the body, one must first understand what cholesterol is.
Cholesterol is a waxy substance that is attached to the fats in our bloodstream and is present in all of the cells of the body.
Two thirds of the cholesterol required is manufactured in the body, mainly by the liver. Only one third is received with food. Cholesterol is an important regulator in the bloodstream, as it helps to regulate the formation of many cells as well as hormones.
HDL/ LDL Cholesterol
There are two main types of cholesterol. The first type is called LDL cholesterol, and the other is HDL cholesterol. LDL cholesterol, otherwise known as low-density lipoprotein, is considered the “dangerous” cholesterol. LDL cholesterol can build up on the artery walls. Over time this plaque build-up blocks blood flow, reducing circulation and causing stress and damage to the heart. This raises blood pressure, and eventually leads to heart disease or a heart attack. Individuals that have higher levels of LDL run a much higher risk of having heart disease. Although LDL is affected by genetics, there are several precautions that individuals can take towards keeping safe LDL levels.
The other form of cholesterol is HDL, or high-density lipoprotein. HDL is considered the “good” cholesterol. HDL cholesterol is important for the body to have as this type of cholesterol helps filter out LDL cholesterol from the lining of the arteries, as well as transporting fat in the bloodstream (triglycerides) to the liver so that it can be excreted from the body. It is believed that even having high levels of HDL is safe, as it can help protect one’s heart from a heart attack or stroke. Low counts of HDL could potentially lead to a heart attack and stroke, however this is rare for people eating a western-style diet, which is typically high in both forms of cholesterol.
Some days you jump out of bed and can’t wait to start the day and do your morning workout. On other days you’d rather hide all day not thinking about anything. do you know this feeling?
Most people think they have to give something up when they change their diet. Why? They focus on one or more of the following:
Elimination form food products or even whole food goups (meat, cabohydrates, fat, etc.)
reduce the size of a food portion
eat less during the day or even fasting
All this strengthens the feeling of deprivation and deprivation is demotivating.
Loosing weight does not mean you need to starve. Why not go from the mentality of removing to the mentality of adding?
Don’t look at all those products you should not eat, look at those which you can eat. I am sure you gonna find a lot which you haven’t even tried yet. (see Tip Nr.1 below)
The possibility to add food to your menu is a form of positive reinforcement. And positive reinforcement is motivating.
They say that motivation is what gets you started, and habit is what keeps you going. It doesn’t matter how high our motivation is, good thing takes time and anything worth doing requires hard work and dedication. Even if snapping with your finger would be the easiest thing to do but success is even more rewarding when you know what you have invested in it.
The most important thing to know about motivation is : Motivation is not consistent
When you set your goal and you start with your diet or workout routine the motivation is normally quite high otherwise you would’t have started;-) After you have found your rythm the motivation usually blows through the roof. This time everything will be different! This time you gonna make it, nothing will stop you this time. As soon as you face reality again and see what you have to be without, your motivation drops which is totally normal.
Then you come to a point where failure occurs. This is the point where many people let themselves be trapped and come to use thought distortion like: “I am a failure” or ” I will never gonna make it”.
But a misstep is actually only a break and also offers us the optimal opportunity to learn, grow and become stronger. It is important to learn and accept that ups and downs are part of the journey and always will be.
Step out for a minute and give you a break. Don’t put even more pressure on yourself. Take a deep breath, close your eyes and visualize why you are doing what you are doing. Imagine your big goal very clearly in front of your eyes and go into this feeling with all your senses and emotions. Imagine how it will feel like, how you will look like and how you will act in your new YOU. Maybe you walk happier and healthy though your life, having a bigger smile on your face and just feel confident and beautiful. Your life is gonna be different.
Tip Nr.2 Replace a part of your dinner plate with your favorite meal with healthy greens and some protein but don’t cut out your beloved pizza piece. What about a piece of pizza and a lovely colorful salat next to it?
Or replace half of your lasagne leafs with slices from greens like zuccini or carrot and use only half the amount of cheese, replace it with a low fat version or even make your béchamel sauce homemade.
Tip Nr. 3
Add every week a new recipe and ask your friends and family to support you with research and new ideas. Watch out that your menu never gets boring.
Tipp Nr. 4
You build muscles by training them, not once, but over and over again. Face regularly a difficult situation and it becomes easier and easier until it becomes a habit. When you have created this habit (yes it takes time, then good things need time) this is it that keeps you going without effort, then a habit runs off subconsciously.
Tip Nr. 5
Turn lemons into lemonade! Think about how you can turn something negative into something positive and make it possible.
If your friends invite you to have dinner with them, suggest a healthy restaurant nearby.
If your partner usually buys take-away food, suggest a healthy recipe for you to cook together
Change the tradition of going every sunday for coffee and cake with your friends into a walk in the park
Tip Nr. 6
You are your boundary raise yourself beyond! Sometimes there is not much more needed than a little kick, don’t put too much pressure on youself and go with small steps. then a lot of small steps in a few month is a huge distance. How could you do that?
Move 5 min longer than yesterday
Replace your third cup of coffee with a class of fruit infused water
Add to every dinner one source of greens
End up every day with something that leads to a healthier tomorrow
Tip Nr. 7
Last but not least and very important: Add a tasty treat. If you are satisfied with only one or two pieces of chocolate a day, do it daily! You won’t gain weight. If you prefer burger and fries, do it once in a week.
Caffeine is not a dietary supplement but the most widespread and most frequently abused psychoactive stimulus in the world.
The consumption of caffeine is the subject of one of the longest and largest uncontrolled drug studies ever conducted in humans, comparable at most to alcohol, and still ongoing.
Many people can not imagine to start their day without a coffee in the morning or any other caffeinated product to wake up and be ready for the day. Within 15 to 30 minutes caffeine gets completely absorbed in the body and is distributed in all body tissue including the brain.
Which products contain caffeine?
The well known products like coffee, especially green and black tea, energy drinks and Coca Cola.
But there are 60 different plants such as Matcha, Guaraná and Cacao which contains caffeine.
Medication such as weight loss pills and painkillers can contain caffeine as well.
Limonade and Ice cream can contain caffeine too. And did you know that a cup of green tea contains as much caffeine as 60g of dark chocolate?
Dark chocolate contains double as much caffeine as brown chocolate. 60g of dark chocolate contains 30mg of caffeine.
Depending on the consumed amount, physical activity and the individuals varying sensitivity caffeine affects:
the sugar balance and energy consumption
the central and autonomic nervous system
the cardiovascular system
the calcium and potassium metabolism
Caffeine makes us more alert and concentrated and increases performance.
This happens because caffeine raises the adrenaline and cortisol levels in our bodies. It also blocks the receptor of adenosine, which is a chemical substance or indicator that continuously records how much time has passed since we woke up in the morning. The longer we are awake the more adenosine is produced. When adenosine reaches it’s peak, an irresistible desire to fall asleep occurs.
Caffeine works by successfully fighting with the adenosine to attach itself to the adenosine docking sites or receptors in the brain. If the caffeine occupies this receptor, it deactivates or blocks the process of adenosine and we do not get sleepy. The fatigue signal is suppressed by caffeine even though there is a high level of adenosine.
How adenosine woks
Absorption in the body
The absorption of caffeine into the blood circulation takes as we already know, 15 to 30min. But the problem is how long it remains in the system. The half-life of caffeine is around 5 to 7 hours. This means it takes 5 to 7 hours to reduce the concentration of caffeine by 50%.
So if you drink a coffee at 7pm, at midnight will be still 50% of caffeine active working, and this is quite a lot. In some cases the degradation can take up to 20 hours.
Result of this: we can’t fall asleep or sleep through very well.
Caffeine is degraded by an enzyme in the liver. There are some people which are more sensitive regarding caffeine which means the enzyme works less efficient and the degradation takes more time. For them it is not to imagine drinking a coffee so late, because there is no way they can fall asleep. (I am one of those;-)).
But there are others which are less sensitive and the enzyme works more efficient. Those people can easily drink their beloved coffee late at night and sleep like a baby afterwards. How this enzyme works is genetically set.
Age also plays a role. Then the older we get, the slower we break down caffeine and the more sensitive we react to it’s sleeping disturbing effects. (I am only 32 years old!)
Effects of caffeine
Already a single intake of 50 to 200mg of caffeine , which is about 1 coffee, can improve alertness, awareness and the ability to remember and learn.
The reaction time is shortened and memory performance capacity is increased. –> but only for tasks of moderate difficulty. For complex tasks caffeine can even reduce performance. The lower the level of memory performance at the beginning of the intake, the more is the benefit for the individual.
For people who are already on a high level of memory performance, taking caffeine can even be counterproductive and leading to reduction in mental performance.
Caffeine can have dangerous side effects such as
Restlessness up to states of anxiety
Increases urge to urinate
To illustrate the impressive effects of caffeine, NASA researches dosed various drugs to spiders then observed the webs the spider created. The result was quite impressive: Spiders influenced by caffeine were obviously unable to spin a net that was logical or useful. Even compared to the other drugs the result was miserable.
t makes clear that caffeine has a strong stimulating effect. In addition to this caffeine is the only addictive substance that we give our children without hesitation.
Regarding the European Food Safety Authority (EFSA) a daily dose of 5,7mg per kilo bodyweight is for a healthy adult safe. for teenager there is a max. reccomended amount of 3mg per kilo bodyweight. This at a maximum of 200mg per portion which is as much as 2 cups of coffee.
Pre-Workout benefits of caffeine
There are some pre-wokout benefits: Caffeine increases the desire to move and it promotes fat burning. The best time to get the advantage out of this is to consume your caffeine product directly before you workout which means about 30min before your workout. It is most useful for workloads of 1-20min.
Nice to know:
Decaffeinated does not mean no caffeine
Something which is really important to know is that a decaffeinated coffee does not mean free of caffeine.
A cup of decaffeinated coffee still contain 15 to 30% of the caffeine dose from a normal cup.
What is actually Protein and for what do I need it except building muscles?
No, It is not only meat, like calcium is not only milk right? And it is not the one and only reason why a bodybuilder looks the way he looks like. In the following post i would like to give you some more insights, so that you are the PRO regarding Protein after this.
Protein is a nutrient which is essential for the cell structure of hair, nails, skin, organs, tissue and muscles. Without protein it would be impossible to build, repair or maintain muscle tissue as well as building up a great fitness. But there is much more behind than only building muscle tissue: Protein represents the essential component of all living cells in a human body!
Moreover proteins are crucial for the immune system.
Proteins act as a biocatalisator in the metabolism and hormons consists of protein too.
Another important task of Protein is to transport the oxygen from the lungs to every body cell and to our brain.
Protein is important for the transmission of nerve impulses, the structure of collagen, the are antibodies and coagulation factors.
Chemically, protein is composed of 22 amino acids, which are organic compounds. 9 of them are essential which means the body can’t synthesize them itself and must be consumed from outside sources.
Our body can’t really store the amount of protein for a long time, that’s why we need to eat them on a regular basis.
But where do I get these proteins from?
The sources of protein can come from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts and seeds.
Complete protein sources also called high quality protein sources are those sources which contains all the amino acids we need, such as meat and dairy products, quinoa, buckwheat, hemp seeds, chia seeds and soy.
Many plant-based proteins are not complete proteins. These include beans, grains and legumes as well as vegetables, which contain not the whole spectrum of needed amino acids as well as smaller amounts of protein.
When you are vegetarian or even vegan it is important to have the knowledge how to mix different proteins to make them complete protein sources. Incomplete proteins can be combined to create complete protein sources.
These are examples of combinations that create complete proteins:
– Beans and rice
– Peanut butter and whole grain bread
– Macaroni and cheese
– Corn and legumes
All of those sources are good which one you choose is depending on what your goal is as well as how your personal preferences looks like.
What is the recommended Protein intake?
The recommended amount of protein can be from 0.8 grams of protein per kilogram of body weight up to 3 grams of protein per kilogram. Or in other words somewhere between 18 and 35 % of the whole amount of your daily calorie intake.
This means it is really individual and your nutrition coach needs to look into the big picture including your health status, your goals and your activity level.
Lets break this down for a healthy, regular person:
Most people need 20 to 30 grams of protein per meal. Example: Women 65kg / daily calorie consumption about 1700kcal Her goal: fitness and fat-loss
Each gram of protein contains 4,1 calories. With the information of the described women, you should have a minimum amount of about 1,5g/kg protein per kilo of bodyweight. Which means with 65kg an amount of 78g Protein = 312kcal. This is around 19% protein of the whole calorie consumption of 1700kcal.
Most people are much lower in their protein intake and are around 10-15%. Through my work with clients who wanna achieve a weight loss this is one of the key factors for success. Moreover it just supports the journey and makes it easier to avoid cravings. Then a lot of research has shown that protein has satiety effects.
Can i even eat too little Protein?
With undersupply of protein, for example by decreased food intake, not optimal vegetarian or vegan nourishing ways or simply increased need by illness, rehabilitation or sport the body operates predatory exploitation at its own reserves. This means that the body’s own tissue (e.g. muscles, hair, nails, connective tissue) is reduced, which can lead to hair loss, fragile nails, muscle loss, weakness and constant craving for sweets.
Some examples to get your needed amount of protein