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author: Lori Zikuska | 19.02.2019 at 11:35 | 0 Comments

Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age

We are all getting older, and it is not only in our genes how fast we age. Exercise is still the best anti-aging treatment! And it’s never too late to start. We have the best sports and tips for you that will have you fit and healthy in no time, far beyond 40.

#1 Top 3 Sports, Tips and Ideas for Over-40’s: What are the advantages of working out after the age of 40?

Once you turn 30, your body’s endurance will decrease every year up to 15%, and until the age of 70, you may lose up to 40% of your muscle mass. However, this can be prevented with training on a regular basis! After all, there are a lot of professional athletes who only started working out at at the age of 40 or 50 and still outrace the youngsters: 82-year-old bodybuilder Ernestine Shepherd is an example, as well as 81-year-old runner Klemens Wittig.

Not only are you staying in great physical shape when you eat healthy and stay active in everyday life or do sports. This lifestyle also rejuvenates your brain. Dementia can be held up or even avoided altogether. Regular exercise can also counteract many other illnesses that often occur with age, like cardiovascular or metabolic diseases, bone problems or diabetes. Biological aging processes can be slowed down by leading a healthy, athletic life, and your life expectancy may even increase.

#2 Top 3 Sports, Tips and Ideas for Over-40’s: Which sports are best suited?

Endurance sports like walking, running, cycling or swimming are great first steps into the fitness lifestyle. You can also bring along a colleague or friend. Chat during your bike ride or arrange a weekly Nordic Walking meetup. Because the most important thing with any type of sport is having fun. This way, you’ll remain motivated and eager to continue.
Stay healthy and fit as you age - Top 3 Sports, Tips and Ideas for Over-40’s
Nevertheless, in the long run, you shouldn’t focus on endurance training only. Strength and flexibility play a key role in everyday activities like carrying groceries home from the store. To maintain the physical fitness for this, a couple of 15-minute workouts per week at the gym or flexibility exercises at home will suffice.

#3 Top 3 Sports, Tips and Ideas for Over-40’s: What do you have to keep in mind when exercising after the age of 40?

A little precaution should be taken in certain situations, for example when temperatures drop really low in the winter. This may affect your cardiovascular health. A general rule: Go for a checkup at the doctor’s before you start a too strict exercise regimen. Your doctor will be able to tell you where your cardiovascular limits are and how much you can ask from your body when it comes to joint and muscle health. After that, there is nothing standing in the way of your new athletic lifestyle. Soon, you’ll be as fit as never before!

Since you read our article “Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
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author: Lori Zikuska | 05.02.2019 at 12:00 | 0 Comments

Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Fitness and workout tips for couple sports

For Valentine’s Day, we have put together the best workout tips and sports for couples. After all, you don’t want to end up as a couch potato, just because you’re in a relationship, do you?

#1 Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Why working out together is great

Many people become lazy and sluggish when they find love. Relationship weight gain can be a thing! Not for you two, though. Working out together will make you feel closer than ever. Couples who sweat together, stay together. ;-)
Playing sports or training with your significant other is a great way to spend time together. Plus, you will both become visibly fit and healthy at the same time. And who doesn’t want a physically attractive and athletic partner?

#2 Top Athletic Valentine’s Day Tips for Fitness and Health Couples: The best couple sports for working out with your significant other

Of course, you could just do any sport together. However, there are certain workouts that are particularly suitable for couples.
One of the classics is partner dancing or even ballroom dance. If you’ve ever seen a tango, you know that this is about as sexy as sports get. On top of that, dancing trains coordination and gets the circulation going.
Looking for something more relaxed, with a sense of balance? Try partner yoga. It consists of yoga positions that can only be achieved with another person. An exercise for both body and mind!
Going to the gym together also has its benefits: You can spot each other or count the other’s reps when lifting weights. Or you can get two cardio machines next to each other. Because every cardio workout is a lot more fun when you can talk to your significant other.
Climbing or bouldering will allow you to literally give each other security. One is belaying and making sure that the other one is safe while being up on the climbing wall. The perfect trust exercise!
Still too boring? Then try something new! Whether you are into seasonal sports or want to explore a fancy new trend – everything is easier together and now you already have the perfect sporty idea for your next date. How about ice skating in the winter, swimming in the summer or novelties like trail running, Crossminton or Tabata?
The best couple sports for working out with your significant other
#3 Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Tips for working out together

If you want your couple’s workout to be successful so you two can become the newest #fitcouple, there are a few tips to consider. It is of course very important that both, you and your significant other, enjoy your joint workout. After all, this is quality time together that you want to enjoy! Find the perfect sport that both of you like or try reaching a compromise. Also, make sure that you have enough time for your workout. It might be best to write down your training sessions in your calendar. Otherwise, you might both just end up on the couch after a long day of work.

Since you read our article “Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Fitness and workout tips for couple sports”, you might also be interested in the following posts on the amino4u Fitness Blog:

TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
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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
Preparation:
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
Dressing:
1 Tbsp. mayonnaise
1 Tbsp. Greek yoghurt or soy yoghurt
1 Tbsp. water
½ Tsp. lemon juice
salt, pepper, herbs
Preparation:
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
Preparation:
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
Preparation:
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
Preparation:
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!
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