author: Lori Zikuska | 19.03.2019 at 15:49 | 0 Comments

Weightlifter and athlete Maik Thies in the amino4u interview – the right diet for a better performance in professional sports

Maik Thies has a successful year behind him: In 2018, he won several titles in only 5 weeks, acquired the license to compete in professional bodybuilding and immediately scored the titles European Pro Champion and Mr. Universe Pro. In this interview with amino4u, he explains why nutrition and diet play a key role for athletes and how amino4u helped him reach his goals.

Weightlifter and athlete Maik Thies in the amino4u interview – diet tipps bodybuilding healthy lifestyle

Expert interviewee:
Maik Thies works in a diet and performance center at the Vitalzentrum Schwarzenberg GmbH. As a personal trainer, expert for fascial training and many other areas, he supports his customers on their athletic journey. Aside from preparation for competitions in mass and professional sports, Maik Thies also offers detox and fasting cures, various analyses, metabolism check-ups as well as mental coaching.

#1 Weightlifter and athlete Maik Thies in the amino4u interview: Why are professional athletes so focused on their diets?

That’s easy: Without proper nutrition and a good diet, our body doesn’t achieve the performance levels that many of us want to reach.

#2 Weightlifter and athlete Maik Thies in the amino4u interview: What do you typically eat in a day?

For breakfast, I eat about 100g of porridge made from millet, buckwheat, dried fruit, seeds, and nuts. My favorite toppings are raspberries and 20g of dark chocolate with 92% cocoa. To get more protein in, I have a smoothie with hemp protein and 30g of a mixture of roots and flower pollen. I also drink a cup of coffee and after that, until noon, 1 liter of herbal tee and 1 liter of filtered mineral water. My lunch consists of 500g of mashed sweet potatoes and 200g of green asparagus. Sometimes I also have a little tartar, or fish filet like salmon. After that, I have another 2 liters of water. For dinner, I usually eat a lot of veggies, as soup, sometimes steamed. Broccoli, kohlrabi, celery – whatever is in season and in stock at the organic supermarket around the corner.

#3 Weightlifter and athlete Maik Thies in the amino4u interview: How much do amino acids matter in your diet?

Amino acids are crucial for me as an athlete because our muscles need them. Especially the essential amino acids! Unfortunately, a lot of the products on the market are rubbish, so I neglected that topic for a long time. Until I reached a turning point in 2018, when a doctor drew my attention to the subject. Not only did my performance, my muscle volume and my regenerative capacity increase tremendously. I even saw my skin clear up and I just felt overall really great! I’m sure that amino4u gave me that little extra kick that lead to a special look. I could definitely feel that on stage!

: diet tipps for a better performance in professional sports - Weightlifter and athlete Maik Thies in the amino4u interview fitness

#4 Weightlifter and athlete Maik Thies in the amino4u interview: What are your best tips for beginners that want to engage in nutrition and bodybuilding?

The most important thing, aside from discipline and ambition, are health and using your brain every step of the way – it all starts in you head! Try looking for a trainer with great references who works with natural and healthy methods.

#5 Weightlifter and athlete Maik Thies in the amino4u interview: How do I find a diet and nutrition form that’s right for me?

Every coach has different ways. I personally work with a medical method of measurement called CellView. I use Vegacheck to analyze metabolism and body type. I also factor in certain body measurements and body fat values to determine the type. Things like blood type also play a role, as well as many others: Acid alkaline balance, hormonal balance, intestinal absorption etc. As you can see, all of this isn’t easy and takes a while. For beginners, I recommend starting with a healthy and balanced diet!

Since you read our article “Weightlifter and athlete Maik Thies in the amino4u interview – the right diet for a better performance in professional sports”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 05.03.2019 at 11:08 | 0 Comments

Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend

What do I have to consider when it comes to nutrition and which diet is right for me? On the amino4u blog, we present you with top information and tips for every diet. Intermittent fasting means eating only during a small window of time and fasting the rest of the day to burn fat, while increasing muscle mass.

#1 Top Diet and Fasting Tips for Fitness and Health: Methods like LeanGains, the Warrior Diet or One Meal A Day

Just like many other forms of nutrition, intermittent fasting, or IF, is technically not a short-term diet, but a long-term dietary change. Intermittent is another word for interrupted, so IF doesn’t mean you’re permanently refraining from food. Instead, you’re switching between eating periods and fasting periods during the day or week. There are various models for the ratio between the two:
The most popular way to do IF is the so-called LeanGains or 16/8 method, that requires a 16-hour fast. During the remaining 8 hours of the day, for example from 12 to 8 pm, you consume all of your meals. The Warrior Diet implements a 20-hour-fast and leaves only 4 hours for eating. The concept is brought to a boil with OMAD, One Meal A Day, which means fasting for 23 hours and eating only one meal per day, as the name suggests. Some also swear by the 5:2 method. This concept means you eat as you normally would for 5 days per week and then reduce your caloric intake to 25% on the remaining two days.

#2 Top Diet and Fasting Tips for Fitness and Health: The benefits of intermittent fasting

Primarily, intermittent fasting is supposed to help you reduce your body fat percentage without losing muscle. Many even report that they can easily build more muscle on this diet. However, IF does not only have aesthetic advantages, it also comes with various health benefits: Better cell regeneration, increased production of HGH (a hormone that increases muscle growth), lower blood pressure, and an immune system boost can result from intermittent fasting. Even diseases like diabetes, Alzheimer’s or dementia can be prevented with this way of eating.
Top Diet and Fasting Tips for Fitness and Health
#3 Top Diet and Fasting Tips for Fitness and Health: How to start intermittent fasting

Nevertheless, there are a few things that you should consider before giving this diet a try.
You might experience hunger or cravings along with a weaker performance in the first couple of days after making the change. This should sort itself out after a short period of time. It’s important that you continue to monitor the total caloric intake during a day – just because you’re eating one meal less doesn’t mean you should binge on fast food for the remaining ones. Experts recommend eating the biggest meal as the first meal of the day or after working out. Despite all the advantages, however, there are some groups of people who should be careful with intermittent fasting: The concept can backfire if you’re pregnant or suffering from certain illnesses, such as eating disorders.
For the others, it is advisable to start with the 16/8 method as a beginner, simply because most people find it easiest to just skip or postpone breakfast.

Since you read our article “Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 22.01.2019 at 15:20 | 0 Comments

Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet

Which diet is right for me and what do I have to consider when it comes to nutrition? On the amino4u blog, we present you with top information and tips for every diet. This article is all about the ketogenic diet. A keto diet plan is extremely low in carbohydrates which minimizes insulin release and maximizes fat burning.

#1 Top Keto Diet Tips About Nutrition for Fitness and Health: Ketosis and ketone bodies are name givers

The term “ketogenic” originates from the fact that an exceptional amount of ketone bodies is generated through this way of eating. Being carriers of energy, ketone bodies can fuel the brain, muscles and other body tissues. Ketone bodies are produced in the liver, using fatty acids. Ketosis is the metabolic state that the body reaches when there are more ketones in the blood than normally.
That means that a ketogenic diet causes the body to switch from a carbohydrate to a lipid metabolism. Sugars and carbs are no longer used as a source of energy. Instead, the body uses fats and ketone bodies to fuel organs and other parts of the body.

#2 Top Keto Diet Tips About Nutrition for Fitness and Health: Advantages of a lipid metabolism

About a hundred years ago, ketogenic nutrition was used to treat epilepsy in children. Even nowadays, the keto diet can still have a crucial impact on the body, because ketone bodies are used as a direct energy source for the brain. Because of overall lower insulin levels, fat cells are burned or metabolized into ketone bodies easier. That is why the keto diet is also really popular with people who want to shed a few pounds. Lower fluctuation in blood sugar levels will make you experience fewer cravings and an increased feeling of satiety. Endurance and performance will also increase, and many people find it easier to concentrate. A keto diet can also have anti-inflammatory effects, the skin can clear up and puffiness in the face can be reduced.

Ketogenic diet - Top Keto Diet Tips About Nutrition for Fitness and Health

#3 Top Keto Diet Tips About Nutrition for Fitness and Health: This is how the keto diet works

So how do you reach that magic state of ketogenic metabolism? Easy: Cut out all carbohydrates or at least reduce them to a minimum. It is best to start by cutting back on sugars and sweeteners like agave and honey. As the next step, leave out grains and products like pasta or flour, and finally call quits on fruit and all other foods that contain carbs. During the first few days of the radical change, most people feel tired and weak. This is because the body empties all carbohydrate storages during this “keto flu” and loses water and minerals in the process. After about one week, ketosis should have stabilized though, and you will experience an energy boost.
There are different ways to approach a ketogenic diet, setting different – but always limited – amounts of carbohydrates as the daily portion. As a rule of thumb when starting out, you can work with roughly 30g of carbs per day. The hardcore version cuts out all sugars and carbs completely. Pure carnivores take it a step further by eating a diet that consists of nothing but meat.

Since you read our article “Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 18.12.2018 at 09:52 | 0 Comments

Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions

Year after year, a lot of people have a lot of great goals for the new year. Whether it be about exercise, diet, productivity, family or health: If you approach your goals now and follow a few tips and strategies, it is super easy to stick to your New Year’s resolutions!

#1 Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions: Setting realistic goals and planning well is half the battle

It is important that your goals are realistic. Goals are supposed to be ambitious but you shouldn’t lose sight of reality. Goals that are too big or too many small goals at once are destined to fail. Divide big resolutions into smaller chunks, verbalize them in concrete terms and plan how to implement them. It won’t help to tell yourself that you’re going to workout more. However, if you write down in your calendar that you are going to go to the gym every Tuesday after work and make plans to go for a run every Saturday with your best friend, you know exactly what you have to do, and you will be more likely to actually stick to it.
Top Strategies Tips for Fitness and Health in 2019: How to stick to your resolutions
#2 Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions: It’s easier with friends and motivation

Speaking of best friends: Achieving athletic goals becomes much easier with a workout buddy or coach and other resolutions (like quitting smoking) are a lighter burden with an ally or fellow “sufferer”. That is because you then are accountable to another person on top of your own conscience. Plus, it’s more motivating and fun to do things together. Fun is an important factor in any case. If you want to exercise more, find a sport you like. If you want to improve your eating habits, look for delicious recipes. To visualize your goals and get some extra motivation, you can make a mood board, i.e. a collection of pictures, quotes and other things that remind you to pursue your goals. You can also use Pinterest or other social media for this. Sometimes, it’s already enough to just scroll through your favorite motivational profiles on Instagram.
Top Strategies Tips for Fitness and Health in 2019: How to stick to your resolutions
#3 Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions: Not out of sight, not out of mind

Instagram and other social media platforms can also be a great way to document your own progress or to have a visual of your resolutions. Clearly visible reminders are very helpful when it comes to pursuing goals. Write down your dietary goals and stick them to your fridge, put a sticky note with your resolutions on the bathroom mirror, or change your phone wallpaper to a motivational picture.
Documenting your journey can range from penciling your process down on a piece of paper to starting an Instagram account or blog where the whole world can have a share.

If you follow these tips, never let setbacks get you down and never give up, there is nothing standing in the way of you sticking to your New Year’s resolutions!

Since you read our article ”Top Strategies Tips for Fitness and Health in 2019: How to stick to your resolutions”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 19.09.2018 at 15:32 | 0 Comments

Chocolate Protein Shake with blueberries

author: Lori Zikuska | 11.12.2018 at 13:50 | 0 Comments

Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season

Not only is it cold and damp outside in the winter, there is also an abundance of unhealthy sweets and hearty meals. However, if you follow a few tips, it is still possible to stay in shape during advent and the holidays.

#1 Top Fitness and Health Tips for Christmas Time: Fitness and health starts in the mind

Let’s get the most important thing out of the way first: It is totally fine to take a few days off during Christmas. Whether you’re skipping the gym or helping yourself to some more roast, don’t be too hard on yourself.
If you still want to keep up the discipline during the holidays, be sure to stick to your usual routine for eating and working out and try to find the balance in everything.
Most fitness traps can be evaded with the right mindset: Treat yourself but don’t go overboard. Avoid falling for marketing tricks at the grocery store and don’t let “Limited Edition” sweets fool you. Besides, you should never go grocery shopping when you’re hungry.
Use the days between Christmas and New Year’s to make resolutions and plans and get a head start on your diet and fitness goals for the New Year.
Getting enough sleep and some down time is important. Because if you’re stressed out, your body produces cortisol which is a hormone that can lead to increased fat storage. Also, Christmas is supposed to be a time for peace and comfort, right?

#2 Top Fitness and Health Tips for Christmas Time: Healthy and low-calorie alternatives

It does definitely help to eat slowly during holiday feasts. Take your time and savor small portions of your favorite dishes and sweets and you won’t experience any bad surprises after Christmas.

Of course, you can always choose healthy alternatives.
Bake healthy cookies without sugar and go for roasted chestnuts instead of candied almonds at Christmas markets. Snacking on fruit or peanuts instead of candy will get you valuable vitamins or protein.
Eat lots of salad, cabbage and the like during festive meals and cut down on sides that are high in fatty carbs. Boiled potatoes are a low-calorie choice to go with the roast or turkey.
Alcohol is not only damaging your physique, it’s also not good for your health. Try sticking to wine or nonalcoholic options rather than sugary cocktails.

#3 Top Fitness and Health Tips for Christmas Time: Workout and fitness tips for the holidays

It can be hard to keep up an exercise regimen during the holidays. The gym is probably closed or too far away if you’re visiting family, or you simply don’t have the time.
Short workouts are perfect for these situations. Try doing bodyweight exercises at home. HIIT and Tabata circuits are great ways to burn off energy (and calories!), even if you can only squeeze in 15 minutes.
There are also many ways to stay active that include your family: Playing outside with the kids, sledding or ice-skating are fun for all generations. Or how about a nice walk after dinner?
That way, you’ll make it through the holidays without falling off the bandwagon and can get off to a flying start in the new year!

Since you read our article ” Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 27.11.2018 at 11:12 | 0 Comments

Top Baking Recipes for Vegan Christmas Cookies: Fitness recipes for Christmas

Sweat treats around Christmas can easily become a calorie trap. However, if you don’t want to lose sight of your body and diet goals even during the festive season, you can bake your own healthy and vegan Christmas cookies using our top recipes.

#1 Top Baking Recipes for Vegan Christmas Cookies: Avoid calorie traps with Christmas cookies

When it comes to plain old Christmas cookies, it’s not only the calories. Ingredients like white flour, high-fat butter and refined sugar in excessive amounts can harm your body. They also don’t provide enough nutrients, fiber, minerals and vital substances. On top of that, buttery cookies usually contain too many unhealthy fats. At the same time, it’s super easy to use the right ingredients and bake healthy fitness cookies in no time at all.

#2 Top Baking Recipes for Vegan Christmas Cookies: Healthy ingredients for valuable nutrients

In most cases, white wheat flour, refined sugar, butter and the like are easy to substitute or upgrade to healthier alternatives. Nuts, whole grains and oats contain - amongst valuable nutrients – some extra protein for muscle growth and maintenance. Whole-grain flours, coconut flour or finely ground nuts are perfect substitutes for wheat flour. If you like it sweet, you can use maple syrup, agave, honey (not vegan though!), coconut sugar or dates for your cookies. You won’t even miss the sugar. Substitute the butter with coconut oil or other virgin oils.

#3 Top Baking Recipes for Vegan Christmas Cookies: Spices and condiments working miracles

Did you know that spices carry the most flavor in Christmas cookies? On top of that, they have quite a lot of benefits for your body and health. Cinnamon aids with indigestion, cloves are antiseptic and provide antioxidants, cardamom is a natural anticonvulsive, anis acts mucolytic and abirritative, and vanilla is even supposed to be an aphrodisiac. ;-)

Top Baking Recipes for Vegan Christmas Cookies #1: Coconut Date Bites
Coconut Date Bites Baking Recipes Vegan Christmas Cookies Fitness healthy
Chop up dates in a blender and knead together with half of shredded coconut and remaining ingredients. Roll into little bites and cover with remaining coconut flakes.

Top Baking Recipes for Vegan Christmas Cookies #1: “Zimtsterne”, German star-shaped cinnamon cookies
German star-shaped cinnamon cookies – Baking Recipes Vegan Christmas Cookies
Mix chia seeds with water and let the mixture soak in the fridge for 10 minutes. Blend together almonds, coconut sugar and cinnamon, then add maple syrup and chia mixture. Cover dough with cling film and refrigerate for 30 min. Roll out the dough between two layers of parchment paper, cut out stars and bake at 320°F for 10 minutes.

Top Baking Recipes for Vegan Christmas Cookies #2: Whole-grain cookies
Baking Recipes Vegan Christmas Cookies winter Whole-grain cookies sweet diet
Chop up dates, mix with water and maple syrup, let soak for 30 min, then blend until smooth. Mix together flour, almonds, baking powder and vanilla. Use a fork to stir in melted coconut oil and date puree. Knead by hand, roll out and cut out cookies. Bake at 350°F for 10 min.

Since you read our article ”Top Baking Recipes for Vegan Christmas Cookies: Fitness recipes for Christmas”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 13.11.2018 at 10:38 | 0 Comments

Avoiding a Cold and Staying Fit and Healthy in Winter: Top health tips for workout and diet in the wintertime

It’s November and that means it’s peak season for runny noses and coughs. Cold viruses and bacteria have an easy job in cold weather, with drizzling rain and grey skies. At the same time, with the right workouts and a few tips, it is super easy not only to stay healthy but also to be able to still give your all in training.

#1 Avoiding a Cold and Staying Fit and Healthy in Winter: The extra boost for immune system and body’s defenses

Your immune system has to work hard in the winter, especially when more and more people around you are catching colds.
The right diet can help your body to activate its defenses and up your immune system functions.
Light food avoids unnecessary stress for the digestive system. Chicken or vegetable soup can be very soothing in fall, too. Fresh fruit and veggies provide plenty of vitamins. Also make sure to keep an eye on your mineral intake: Zinc for example is very important for the immune system, as it degrades free radicals and protects the cells. On top of that, you body needs an extra amount of amino acids now. Protein requirements go up by 30 to 40% during a cold or infection.
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Of course, you should also drink plenty of water, as sweating in the sauna or during a workout mobilizes your body’s defenses as well.

#2 Avoiding a Cold and Staying Fit and Healthy in Winter: Appropriate training and lots of exercise in fall

Sweating is not the only positive effect physical activity has on the immune system. After a workout, the number of leucocytes in the blood increases, more antibodies are available and organs like spleen or lymph nodes are better supplied with blood. This all increases the body’s own defenses.
However, intensive and hour-long physical stress might weaken the immune system. Due to the so-called Open Window effect, the body becomes vulnerable and more prone to illness.
If you already have a cold or even the flu, working out is not an option either. In the worst case, the infection will strain your cardiac muscle which can lead to serious harm. In this case, it is better to relax or go for a slow-paced walk.
If you work out in a gym, make sure to disinfect all machines and weights – they can be quite the germ factory!
cold exercises-season fit winter fall athleteworkout immunesystem
#3 Avoiding a Cold and Staying Fit and Healthy in Winter: Avoid contagion and fight off infections

Even a few small tips can help avoiding to catch a cold from contagious people around you: Wash your hands regularly, especially if you use public transport a lot. Don’t forget to disinfect your smartphone every now and then! In general, you should also sleep enough and avoid stress.

If you get a sore throat or stuffy nose despite these tips and the immune system boost, there are plenty of home remedies to help you get better. Nasal irrigation with salt soothes nasal mucosae and helps free up nasal congestion. Inhaling steam, for example from a chamomile mixture, will do the respiratory tract good. Warm compresses can aid with a temperature and help your body to quickly get rid of the cold.

Because you read our article ”Avoiding a Cold and Staying Fit and Healthy in Winter: Top health tips for workout and diet in the wintertime”, you might also be interested in the following posts on the amino4u Fitness Blog:
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author: Lori Zikuska | 02.10.2018 at 10:34 | 0 Comments

Tea Health Tips for Autumn: How to make your own tea for health and fitness in autumn

There’s nothing like cuddling up in a big blanket with a cup of your favorite hot beverage. Especially in autumn, when the days get colder and darker.

#1 Tea Health Tips for Autumn: Tea has a tradition in health and fitness

People have been drinking tea for thousands of years. Not only is the hot drink healthy, it is also soothing and warms you up from the inside in cold weather or after a workout.
Originally, tea was brewed only with leaves from the tea tree. Nowadays, there is a variety of teas, ranging from flowers and woods, to peelings and fruit.
Depending on the type of tea, the autumnal beverage has numerous health benefits. By the way: Tea is vegan and has zero calories. Using sugar as a sweetener, however, will ruin those benefits. If you can’t live without a sweetener, try honey (not vegan!) or agave syrup instead.

#2 Tea Health Tips for Autumn: Making your own tea is simple and perfect for autumn
Many types of tea are super easy and affordable to make yourself. This is also good for the environment, since you’re avoiding unnecessary packaging or transportation.
Use various plants that you can find in nature to make your own herbal tea. Chamomile has calming effects, peppermint is refreshing, coltsfoot soothes irritated respiratory tracts, while amber and hop keep you warm and relaxed.
Let your herbs air dry or put them in the oven at 40-50 degrees Celsius for around 6-8 hours. Make sure to leave the oven door ajar so the moisture can escape. Herbal tea is best kept in airtight bags or lid jars.
Stinging nettle tea contains vitamins A, C, E, K, as well as several B-vitamins and can be used as a blood-purifying tea cleanse. Simply pour 1l of boiling water over a handful of stinging nettle tips and let brew for 1 minute.
Rosehip helps relieve stress and muscle or joint pain. It is also as excellent source of vitamin C. Pick the little red fruits when it’s nice out, cut them lengthwise and put them in a sunny spot or in the oven to dry at around 40 degrees Celsius. Finely chop them in a blender afterwards and keep them in a little paper or linen bag.
Hot beverage for fitness and health: Tea has tradition, is healthy and easy to make at home
#3 Tea Health Tips for Autumn: Spice up your tea and try this autumn tea recipe

You can add a little something special to plain black, green or white tea by adding fresh or dried fruit bits. Spices like cloves, cardamom or anise give your drink an exotic taste, fresh ginger boosts the immune system and fresh turmeric is anti-inflammatory and aids recovery after working out.
If you want to go all in, you can make your very own tea for autumn. How about this recipe?

- 50g rosehip
- 30g amber
- 10g coltsfoot
- 5g hop blossoms
- 5g lime blossoms
Make your own tea: Rosehip, herbal or fruit tea for autumn or as a gift
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author: Lori Zikuska | 19.09.2018 at 11:06 | 0 Comments

Plant Power and Vegan Protein Bombs: Vegan foods for increased muscle power

A vegan diet makes you weak and incapable to build muscle? As if! Even without animal products, it is easy to cover your daily requirements for protein on a day-to-day basis and not even athletes have to worry about their muscles.

#1 Types of Plant-Based Proteins: Why vegan protein sources are special

The quality of protein structures is measured by their so-called biological value. The higher the biological value, the more similar is the compositions of amino acids to those in the human body. Of course, this applies especially to animal protein sources because of the humanlike cells. On the other hand, plant-based proteins have other crucial benefits: Albuminous plant foods are easier to digest and contain less fat. Animal protein sources, however, can harm the body with their high levels of cholesterol and unsaturated fatty acids.
By the way: Certain plant-based protein bombs such as soy have almost the same biological value as eggs.

#2 Types of Plant-Based Proteins: Vegan protein bombs in comparison

When it comes to vegan protein, the first thing that most people think of is legumes. The choices are endless, from peas to red, green and yellow lentils, kidney beans and white beans to chickpeas, as well as countless exotic types. The little power bundles have around 15% of protein. The lupine, a long-known legume in Europe that is rising to new fame at the moment, even contains 18g of protein for every 100g of ground flour.
Nuts, kernels and seeds give your body proteins as building elements for muscle structure and other vital bodily functions. Walnuts and hazelnuts for example contain about 15% of protein, while peanuts reach almost double this amount. Other protein bombs are sunflower seeds, chia seeds, and almonds. On top of everything, these foods provide valuable fats, but this is also where you have to be a bit careful: Because of the high fat levels, nuts and seeds can become calorie traps.
Contrary to popular belief, carbs and proteins are not mutually exclusive: Especially whole grain and oats provide plenty of protein. Even more protein is hiding in pseudo-cereals such as amaranth, buckwheat or quinoa – the latter provides 13% of protein.
Aside from that, tofu and fermented soy products like tempeh or seitan – which is made from wheat protein – are undeniably high in protein: These classics of a vegan diet provide up to 75% of protein.

A current trend is hemp protein which is being used in protein bars or shakes. Due to its ideal nutritional value, it provides not only plenty of protein but also valuable vitamins, minerals and trace elements.

#3 Types of Plant-Based Proteins: How to make the best of it for your body

Basically, there is an abundance of vegan foods that provide plenty of protein for your body without any animal contents. There are a few tips, however, that can optimize the protein intake even more. You can, for example, increase the mentioned biological value by cleverly combining various vegan foods. Cereals and grains in whole wheat bread are perfectly complemented by legumes or oil seeds, for example as hummus or nut butter.
You can easily slip an extra portion of protein into your diet: Stir a few tablespoons of watered lupine seeds in soups, or add nuts and seeds as the perfect topping for granola bowls, salads or smoothies.

author: Lori Zikuska | 08.08.2018 at 08:58 | 0 Comments

Top 5 Cooking Tips for Healthy Lunches: Quick and Easy Make-Ahead Recipes for Your Lunch Break

Being short on time during the week doesn’t mean you have to eat unhealthy, over-processed meals or call the delivery service to order pizza. These 5 super easy, super yummy recipes for vegetarians, vegans and omnivores are perfect to make ahead and bring to work!
#1 Top 5 Cooking Tips for Healthy Lunches: Hummus and vegetable wrap (vegan)
Per serving:
2 tortilla wraps
50 g hummus
1 bell pepper
¼ cucumber
1 carrot
handful lettuce leaves
Wash the lettuce, cut the bell pepper into small strips, thinly slice the cucumber and carrot. Heat tortillas in the oven (or use a frying pan) for a few minutes, then spread half of the hummus on each tortilla. Evenly layer veggies on top of the wraps and roll them up.

#2 Top 5 Cooking Tips for Healthy Lunches: Salad in a jar with eggs/salmon/chickpeas (optionally vegetarian/vegan)
Per serving:
2-3 handfuls of your favourite greens
5 cherry tomatoes
2 eggs (vegetarian) or 1 big salmon filet or ½ can chickpeas (vegan)
oil, seasoning to taste
1 Tbsp. mayonnaise
1 Tbsp. Greek yoghurt or soy yoghurt
1 Tbsp. water
½ Tsp. lemon juice
salt, pepper, herbs
Wash greens, cut tomatoes in half or smaller. Mix all the ingredients for the dressing in a blender or add to a clean jar, screw on the lid and shake well. Boil the eggs, let cool, peel and cut into quarters. Alternatively, roast salmon or chickpeas in a frying pan and season to taste. Layer lettuce, tomatoes and eggs/salmon/chickpeas in a big jar. Pour dressing into a small jar. This way, you can add the dressing only immediately before eating to prevent your salad from getting soggy.

#3 Top 5 Cooking Tips for Healthy Lunches: Grilled vegetable sandwich with chicken or tofu (optionally vegan)
Per serving:
1 ciabatta bread roll
¼ bell pepper
1 medium piece of zucchini
1 medium piece of eggplant
200 g chicken breast or ½ block of tofu (vegan)
few lettuce leaves
olive oil
salt, pepper, Italian herbs
Cut the bread roll, slice the bell pepper, zucchini and egg plant. Heat olive oil in a frying pan, roast veggies and season to taste. Cut chicken or tofu into even strips, roast and season. Veggies and chicken or tofu can be grilled on a barbecue as well. Spread all ingredients onto one half of the bread roll, top with the other half.

Extra Tip: Add some (soy) curd cheese with herbs

#4 Top 5 Cooking Tips for Healthy Lunches: Peanut butter banana power smoothie (vegetarian or vegan)
Per serving:
4 Tbsp. plain rolled oats
1 banana
100 ml milk (vegetarian) or plant-based alternative (vegan)
1 handful baby spinach leaves
1 Tbsp. flaxseed or chia seeds
1 Tbsp. organic peanut butter
Bonus: 10 g amino4u powder
Slice the banana, put all ingredients into a mixer and blend until smooth. Best to be stored and carried in a mason jar.

#5 Top 5 Cooking Tips for Healthy Lunches: Sweet potato chili (vegan)
Per serving:
¼ onion
1 clove garlic
1 medium sweet potato
½ can kidney beans
½ small can sweet corn
½ can tomatoes, diced
olive oil
salt, pepper, cumin, chili powder, cilantro
Finely chop the onion and garlic, sear in a pan. Dice the sweet potato and roast with the onion and garlic. Drain the kidney beans and sweet corn, rinse and add to the pan. Deglaze with tomatoes and let simmer until the sweet potatoes are soft. Season to taste.

Healthy Lunch Recipes Bonus Tip:
Add amino4u powder to these recipes for an extra boost of protein. Simply stir a few spoons into the hummus or salad dressing and enjoy amino4u on the go!
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author: Lori Zikuska | 26.07.2018 at 10:44 | 0 Comments

Top fitness tips - Fit and healthy after 40: amino acid levels dwindle when you’re over 40

Protein is one of the most important components of our bodies. Various proteins are used for various bodily functions – building cells, tissue and muscle, keeping the immune system running or transporting nutrients into the bloodstream. Plus, protein supplies energy. In order to “build” all the proteins we need, our body requires 20 different amino acids – 12 of which it can produce itself. The remaining 8, called essential amino acids, we have to ingest with food.

#1 Fit and healthy after 40: I’m not that old?!

Between the age of 40 and 65, we don’t need as much protein as in younger years or later in life. However, certain mechanisms in our body change already when we hit 40 which leads to slower metabolization of proteins or amino acids. While it is crucial at every stage of life, you should have an eye on your amino acid intake when hitting the milestone. At this age, amino acids are playing a very important role and can even aid natural anti aging processes!
#2 Fit and healthy after 40: What happens in our bodies as we age?

With age, many people experience reduced toxic excretion from the kidneys. As a result, amino acids can’t be processed as easily as before and our bodies have a harder time building proteins. In order to maintain protein levels to ensure all body systems are up and running, our body starts to use its own protein from muscles. This leads to muscle loss and therefore to decreased strength, aching sinews and ligaments, a higher body fat percentage and saggy skin.

#3 Fit and healthy after 40: Adequate supplies of amino acids for anti-aging

With enough protein available, our body is in the ideal state to regenerate cells, tighten the skin and keep the immune system up and running. Typical aging processes can be delayed, making for fresh skin, thick hair and healthy joints – natural anti aging!
Various foods such as meats, fish, dairy and eggs are rich in protein, as well as legumes like soy, lentils or peas. A balanced diet provides enough amino acids for our body to build sufficient levels of protein.

Amino4u comes in handy to support your body in the process of building proteins. It contains exactly the eight essential amino acids that the human body needs. They are available in the ideal ratio for us to process and to receive the best components for all body systems. On top of this, amino acids in amino4u can be very easily processed due to only 1% of nitrogenous waste. Less detoxification is necessary which relieves stress from liver and kidneys and allows the body to focus on more important things like anti-aging!
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author: Lori Zikuska | 11.07.2018 at 13:49 | 0 Comments

Domestic Superfoods: Healthy and cheap foods on your doorstep

Everyone talks about superfoods: Foods with allegedly especially positive health effects. They are rich in vitamins, proteins and nutrients. Especially exotic foods like chia seeds, acai berries, avocado and pomegranate are known as superfoods. But there are also superfoods that are not grown somewhere at the other end of the world and transported an infinite amount of miles: Domestic superfoods on your doorstep!

#1: Domestic Superfoods: „Wild fruits“ instead of exotic fruits

Basically, superfoods are completely normal foods you can buy at your supermarket. The special nature of superfoods are the contained secondary plant substances which care for your fitness, power and healing. The hype about superfoods from overseas is big, but it’s much more important to focus on the superpowers of our domestic superfoods. Blueberries, black currants and elderberries contain comparable nutrients to acai berries or goji berries. The deep red color of the domestic berries contains the so-called antioxidants which slow down the aging process of the plant cells as well as the human cells.
Apples are a good alternative for goji berries, when you choose the right type. „Old“ apple types like Belle de Boskoop or Cox Orange act antioxidative, are rich in vitamin A and include more polyphenols than newer apple types.

#2: Domestic Superfoods: Linseeds instead of chia seeds

They are significantly cheaper, but as healthy as the famous chia seeds from South America: Linseeds. They contain many important dietary fibres and are rich in omega-3 fatty acids. Walnuts are also a good substitute for chia seeds – they’re able to lower the cholesterol level and reduce the risk of cancer through antioxidants and omega-3 fatty acids. Nettle seeds are very valuable as well. They comprise a lot of proteins and plenty of minerals.

#3: Domestic Superfoods: Broccoli instead of wheatgrass

A good alternative for wheatgrass are green vegetables like broccoli. Both are rich in chlorophyll, the dye plants owe its green colour to. Chlorophyll binds toxic substances which result from metabolic processes and guides them from the body. Furthermore, it has an anti-inflammatory effect.
Green vegetables are rich at vitamin C and magnesium, in general. Finally, broccoli and green cabbage are worth to be highlighted as domestic and cheap superfood alternatives.
Further domestic superfood-vegetables are horseradish, parsnips and Jerusalem artichokes.

With this in mind, we wish you lots of fun at your next grocery shopping trip, exploring the domestic power plants.  While you’re doing something for your conscience and your wallet, at the same time your health will be pleased!
 Tags: Domestic Superfoods, Superfoods, Regional Superfoods, Healthy Foods, Food Tips, Blogger Fitness, Fitness Blog, Food Blog, Health Tips, Blog Health, Tips Fitness, Tipps Food, Vegetarian Food, Vegan Food, Tipps Food vegan, Fitness Advisor, Food Advisor, Health Advisor, Top Blog Food, Top Food Tips, Healthy Food, Regional Fruits, Regional vegetables, Regional Food, Environmental Awareness, Superfood Trend,
author: Lori Zikuska | 27.06.2018 at 12:04 | 0 Comments

Top 5 Fitness Tips: Exercises for everyday life

It’s not easy to reconcile work, family, friends, hobbies and going to the gym. The following 5 easy exercises will help you to bring more motion and health into your everyday life – without a gym.

#1: Fitness Tips: Little routines in the morning

Even when you are in hurry in the morning, it’s possible to integrate little exercises into your morning routine. Before you get up stretch yourself extensively for kick-start your circulation. While brushing your teeth or combing your hair you can stand on one leg - this is a good training for your abdominal muscles as well as your balance. For strengthening your calves you can stand on your heels for three seconds, then on your tip-toes. Repeat the exercise ten times.

#2: Fitness Tips: Stairs instead of elevator

It’s a real classic: Don’t take the elevator, climb stairs – it strengthens the muscles and jump-starts the circulation. Also keep in mind: Better take the longer than the comfortable way. If it’s possible, take a bike or go on foot to work. Otherwise get off the bus one station earlier or park a ways away from your office so that that you get that extra physical activity in.

#3: Fitness Tips: Exercises at work

You can stay fit even if you have an office job. It’s irrelevant if you sit or stand: clench your butt several times in a row. Occasionally, you can stretch your arms out  – that’s good for your chest and arms. Little exercises like those are more fun together with colleagues: Put your hands on your seat and raise your arms and legs alternately. That’s an easy training for your back and balance. If possible, go for a walk on your lunch break because movement and fresh oxygen encourage your concentration.

#4: Fitness Tips: Muscle training while grocery shopping

Grocery shopping often steals a lot of time of everyday life. Why not combining some exercises with grocery shopping? At the supermarket, press your hands left and right against the grip of the shopping cart and hold for 20 seconds. Do squats when you want to reach a product in the lowest shelf – the other way around, you can train your calves by standing on your tip-toes when you want to reach a product on the top shelf. On your way home you can carry your bags close to your body, abdominal muscles strained and the shoulders away from your ears. The inner side of your elbows are turned forwards.

#5:Fitness Tips: Muscle training while watching TV

You don’t want to miss your evening downtime in front of the TV? Sit on the carpet while watching your favourite show! Do squats when you stand up or sit down. Through tightening your abs while sitting on the carpet you stabilise your back and keep a straight body posture. Change your position often to give your body the needed variety.
For example: You’re located on your back, one leg is stretched out and the other pulled up to your chest. While you’re on the carpet you can also train your abdominal muscles. Come to the quadruped stand and push your knees back, away from the body’s core. Keep the shoulders over your hands, your fingers forward. Now imagine you have to close a full suitcase. If you feel your abs, you’re doing right. Turn your elbows forward and lift your knees from the ground for making the exercise harder.
We finally resume: Regular exercises in low intensity suffice for feeling healthy and fit. Above all, you don’t have to make time compromises, because you can integrate the exercises into your everyday life.
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author: Lori Zikuska | 13.06.2018 at 09:47 | 0 Comments

Fit in everyday life: Regeneration through sports, food and sleep

Everyone needs regular recovery periods to calm down and gather energy. When you’re always on the run and rarely take breaks you soon realize: You’re doing your health no favour! The results are disturbances in sleep and concentration and a decrease of muscle strength. If you want to take better care of your body, read this article about how to integrate regeneration into your everyday life:

#1: Regeneration through sports

First of all, you need a structured workout routine. It’s important to work out regularly – otherwise your body cannot get used to the burden of exercising. Your basic endurance is significant for the frequency and the lengths of your workouts. The fitter you are, the less recovery time you need.  Apart from this, you should keep in mind that it is important to have at least one day off between your workout sessions.  
One day endurance training, another day strength training – your body needs variety! In addition, through alternating longer and shorter training modules you keep the burden at bay.
Frequently forgotten but more than important is warming-up your body before working out and cooling down afterwards. For example, stretching exercises and slowly phasing out after running or cycling for up to 10 minutes are active regeneration measures.

#2: Regeneration through food

20 - 22 hours between workouts are essential because during this time your body gets adjusted to your training level. Nutrition plays a big role during that time. Same here: Variety rules! In all circumstances your food plan should include proteins, carbs and vitamin C.
The first 45 minutes after your workout play a decisive role. Especially during this time it’s easy to affect your regeneration positively through food: Regulate your liquid and mineral intake and take care of the blood glucose balance. Moreover, your body needs proteins for replenishing the glycogen reserves. One more important rule: After sports, you should never consume alcohol, because it’s cytotoxin for your body and hinders the regeneration massively.

#3: Regeneration through sleep

Besides the two active regeneration measures of sports and food, sleep is meant to be a passive regeneration measure. Enough sleep is necessary to feel fit. If it’s not possible for you to sleep around 7 hours daily, you should ensure to take breaks at work, especially when you feel stressed. Also, sauna sessions, massage and heat and cold therapy (for example kneipp’sche applications) are really pleasant passive regeneration measures.
It really is that easy! Regeneration through sports, food and sleep. Three anchors you can orientate yourself on every day and especially when you feel stressed and tired in your daily life. We hope this article supplied some suggestions for a more relaxed lifestyle.
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author: Lori Zikuska | 08.05.2018 at 11:36 | 0 Comments

Food Tips: Vegetable vs. animal protein – what’s more healthy and effective for your body?

For reaching training goals fast and effective, athletes often consume a high-protein diet. But even without training intentions proteins play an important role for your body. What are proteins and why are they so essential? And what’s the difference between animal and vegetable proteins?

Proteins are primarily construction materials for vital organs, blood and the muscular system. They consist of different small components called amino acids and each amino acid fulfils a particular function. The body is able to synthesize 12 amino acids, called essential acids, the other 8 non-essential amino acids the body receives via food. A healthy human needs around 0,8 grams of proteins per kilogram of body weight.

#1: Food Tips: Vegetable vs. animal protein - Check the biological quality

Dietary proteins consist of different amino acids, which vary in their type and quality.
The more similar the amino acid structure of a food item is to the structure of the amino acids in our bodies, the easier it is to extract and process the proteins from our diet, leading to a higher biological quality of the food items. Because animal proteins are more similar to the endogenous proteins regarding their composition, they are initially more valuable for us. A chicken egg, for example, has a biological quality of 100 and pork of 85, whereas beans have a value of 72 and potatoes 76.
Although meat and eggs have a high biological quality, it is not recommended to cover the protein requirement solely through them. Animal food products contain high quantities of cholesterol and fat, so that long-time consumption can lead to cardiovascular diseases, gouty arthritis and arterial calcification. Through combining foods in a clever way it is possible to raise the biological quality and simultaneously obtain a balanced nutrition.

#2: Food Tips: Vegetable vs. animal proteins - Proteins and muscle development

It would be wrong to think that an increase of proteins automatically leads to muscle mass growth. Therefore, indulging in protein shakes and steaks alternately does not benefit us. It is a healthy combination of vegetable and animal food items that is the key to success. While the biological quality stays nearly the same, the body can process an evenly balanced diet much easier. Even though animal protein was regarded for many years as much more qualitative, we should not neglect the risks and side effects and put our focus on vegetable alternatives.

#3: Food Tips: Vegetable vs. animal protein: Proteins and age

A low-protein diet is especially beneficiary for middle-aged people (40 and up). However, after reaching the age of around 65, it is advisable to return to a high-protein nutrition, especially if you tend to be underweight. It is however not irrelevant what kind of proteins you consume. At old age, there is a crucial difference between the intake of animal proteins versus vegetable ones. Study results show, that an animal protein based diet can increase the risk of cancerous tumors and even mortality. At this point it is a good idea to switch to vegetable proteins which are also able to cover the body’s protein requirement and help you enjoy a long and healthy life.

#4: Food Tips: Vegetable vs. animal protein - Vegetable protein powder

Even though it is not difficult to consume the daily recommended amount of proteins, it is almost impossible to take in all the eight amino acids exclusively through food. At this point, vegetable protein powders come into play:
So what are the benefits of such powders?
The multifunctional vegetable protein powder is suitable for a wide range of people. Besides athletes and higher-aged people, also patients after an injury, physically hard working people, vegetarians, vegans as well as people who want to reduce their body fat can benefit from the additional protein consumption. The powder is the only dietary protein that offers a solution to protein requirements and nitrogen catabolites. Also, it helps you cover the essential amino acid requirements without overburdening your body through detoxifying nitrogen catabolites. On top of that, vegetable protein powders such as amino4u  are hypoallergenic and offer performance optimization and reinforcement of the immune system. Within 23 minutes after consumption, the amino acids are available to the body. The powder is almost free from calories and presents no burden for the digestive tract. And of course it’s 100% plant-based.
We finally resume:  The mixture of vegetable and animal proteins is the essence!

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