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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:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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author: Lori Zikuska | 08.01.2019 at 12:51 | 0 Comments

5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy

Meatless is the way to go! In 2014, there were already 375 million vegetarians living all over the world. Most of them are ovo-lacto-vegetarians, meaning they don’t eat meat, but still consume eggs and dairy. Lacto-vegetarians also abstain from eggs, while vegans stay away from any animal products. By the way, there are also people who don’t consume meat but still eat fish, those are called pescatarians. No matter which type of vegetarianism you choose, we have the best tips to make transitioning into this new lifestyle easier.

#1 Top Diet Tips for Becoming a Vegetarian: Going cold turkey or easing in slowly?

Most people find dietary changes easier if they happen gradually, especially when it comes to giving up something like meat. Try to forgo meat on one day of the week, then two or three, until you only have one “meat day” left, which then will be easy to leave out as well. However, with this method, the risk of relapsing is quite high, especially if you like the taste of meat and want to (or have to) become a veggie for other reasons. In that case, going cold turkey might be a good solution: Overnight, leave out all foods that require animals being killed. In any case, a dietary change like this should be thought about and planned in advance.
These tips make starting a vegetarian life easy - Five Top Diet Tips for Becoming a Vegetarian
#2 Top Diet Tips for Becoming a Vegetarian: Visualize your reasons and find motivation

First of all, you should be aware of the reasons that lead you to the path of vegetarianism. Dietary changes that have been started on a whim usually don’t last very long. Do you have ethical or health reasons, do you want to save the planet or did your doctor actually recommend you to become vegetarian?
If you find yourself missing steak, buffalo wings and the like, make sure to have visible reminders of your reasons and motivation. Collect pictures and quotes on Pinterest, print and hang them on your fridge. You can also try checking each vegetarian day off in your planner.

#3 Top Diet Tips for Becoming a Vegetarian: Try new recipes instead of substitute products

Plant-based substitutes like tofu nuggets can make transitioning into your new lifestyle a lot easier. However, you shouldn’t simply replace all meat in your diet with such products. Instead, find new and exciting recipes. You can find inspiration, for example from the Asian cuisine, in many cookbooks or on the Internet.
Try new recipes instead of substitute products - Top Diet Tips for Becoming a Vegetarian
#4 Top Diet Tips for Becoming a Vegetarian: Enough protein to keep you full

An adequate supply of protein is not only important for your muscles, it will also make you feel full and satisfied even without meat. If dairy products, legumes and the like are not enough, amino4u is there for you. ;-)

#5 Top Diet Tips for Becoming a Vegetarian: Keep an eye on the nutritional value

Last but not least, it is crucial that you keep an eye on your nutritional intake. Vegetarians have a higher chance of having lower levels of trace elements like iron or zinc. If you eat a balanced diet and have your health checked by a doctor on a regular basis, everything should be fine, though.

Since you read our article “5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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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:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
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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
Preparation:
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
Preparation:
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
Preparation:
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:
TEA HEALTH TIPS FOR AUTUMN: HOW TO MAKE YOUR OWN TEA FOR HEALTH AND FITNESS IN AUTUMN
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
 
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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:
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TEA HEALTH TIPS FOR AUTUMN: HOW TO MAKE YOUR OWN TEA FOR HEALTH AND FITNESS IN AUTUMN
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
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OP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
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