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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 | 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.
exercise winter fall fit healthy immune system food tea tips training
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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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
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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?

Ingredients:
- 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 | 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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