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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 | 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 | 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 | 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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