While April is doing whatever it wants after bringing us only a short glimpse of spring followed by covering the landscape in snow, we’ve decided to rather spend these dull days with a sporty group in Barcelona.
Resolutions – personally, I don’t want to hear it anymore. There are too many newsletters advertising special offers around fulfilling New Year’s resolutions. Topic and wording have been repeated so many times, you really get tired of reading about it.
We all have hopes, dreams and wishes. Why don’t we pretend that 2016 never existed and therefore we don’t have to start 2017 with new resolutions? Why don’t we just pick a random day to start implementing our goals and dreams, regardless of whether it’s the beginning of a new year, or the end of the old? No excuses, no time pressure.
What do I want you to take away from this:
Let go of unrealistic resolutions at the end of the year – they won’t get you anywhere.
Instead, look at the new year as a chance to make some fundamental changes. It is in your hands to fight for your dreams and make them come true – no special offer, newsletter or blog will do that for you. You need to have the strength and the will to do it yourself.
Sounds logical, right?
For my part, I chose to finally start with a series of webinars because so many people keep asking me to make my lectures on nutrition, coaching, sports and other topics accessible online.
The first webinar I want to organize will be a 1.5 hour workshop designed to help you define your goals so you’ll be able to really work on realizing them.
If you are interested in participating, send me an email. I will let you know as soon as we have set the date for the webinar.
Until then, start thinking earnestly about what your goal will be and write down in detail where you want to be 1-5 years from now. Describe what the scenario looks like for you. Start a dream diary in which you jot down all the things you think are important and which steps you have to take to reach your goals. If you like, add pictures or draw some sketches.
It doesn’t matter whether your goal is to avoid or reduce stress, to find more time for family and friends, to do more sports, have more time for yourself, eat better, change jobs or emigrate…
It is all in your hands and only you are responsible for your excuses.
I have a surprise for you: You can reduce belly fat and other problem areas by eating certain vegetables. Some veggie varieties contain phytonutrients, which really help to fight stubborn belly fat.
At the supermarket you can buy a ton of processed foods with lots of chemicals, lots of sugar and harmful fatty acids. It doesn’t need much to make the life-threatening belly fat and precursor of many lifestyle diseases appear. If you doubt this, then watch the movie “That Sugar Film.” It is very in your face, but also very eye-opening and in some ways inspiring. In my opinion, you’ll definitely take away some useful information.
All the chemicals that are unfortunately found in our food and the environment nowadays, such as pesticides, herbicides and petrochemicals from water and air pollution, cleaning products, plastics, cosmetics, etc. can really mess with your hormones. These harmful chemicals are known as xenoestrogens.
Xenoestrogens have the same effect on our bodies as estrogens. The more we are exposed to them, the higher the likelihood of hormonal imbalances, for men as well as for women – even when the reactions are different for each. Depending on genes and lifestyle, some people cope better than others.
In any case, the estrogen chemicals we are exposed to on a daily basis can stimulate the body to build fat deposits around the belly.
This is one of the reasons why the participants of my detoxing and fasting weeks are astonished how well the metabolism is functioning again after it has been in a deep sleep.
After this lengthy explanation, we finally get to the question:
Which vegetables are so full of antioxidants that they can protect, strengthen and rid our body of toxins?
Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, cabbage, Pok Choy etc. are important sources of nutrients. They belong mainly to the winter vegetable variety and therefore this is the best time to start using them. They contain the unique phythonutrient indole-3-carbinol, which promotes hormonal balance.
Sprouts, especially Alfalfa sprouts, as well as ayurvedic herbs and Chinese mushrooms are great for reducing heavy metals in your body.
We have combined a great WellVille Superfood Mix TCM Reset. Just use 1-2 tablespoons a day in a smoothie and it will help your body fight these every-day stressors. Now all you need is a few servings of seasonal vegetables and fruits and the right amount of exercise, and you’ll soon be able to tighten that belt.
Do you have more tips for the natural reduction of belly fat and lasting detox strategies?
„Forever Young“ – a lot of money is being made with these two words – eternal youth is something everyone wants to achieve. Many people don’t believe that beauty is attainable at an advanced age as well – without chemical or surgical interventions. I know so many truly beautiful women and men of advanced age who just radiate beauty from the inside and from the outside. The main ingredient for their secret recipe is being happy with yourself and your situation. If you add a diet with the right nutrients to the mix, you’ll continue to stun people with your beauty even when you are older.
Here is a recipe for you from my Rawsana kitchen:
A zest for life, with a healthy dose of self-love and humor, a handful of kind people in your inner circle, enough sports and sleep; combine with the frequent consumption of avocados, tomatoes, broccoli, green tea or Matcha tea, nuts and a few supplementary super foods. The important thing is to eat all of this in big enough quantities, on a regular basis and with joy.
Monday blues – for most of you, Monday is probably the worst day of the week. Maybe even Sunday evening, when you are thinking about the start of the week when you have to switch from mellow weekend mode to the hectic pace at work.
These days we are constantly confronted with buzzwords like Monofood, Clean Food, Clean Eating, Detox and others. These terms are associated with creating your own healthy little universe, but they can be more than a little confusing and we often don’t quite know what to make of them.
What does Clean Eating or Clean Food mean? Do I have to wash everything even more diligently before eating it, or is it about a new diet, or about the shift in attitude that is necessary when you commit to eating healthy and natural foods?
Our Detoxing & Fasting Week has started, an event that I have been organizing for over 4 years, and I think you’ll be hard pressed to find such a compact program for detoxing anywhere else. On the other hand, it is not so easy to consciously choose such a program, as most of us would prefer to spend our holy vacation time with spoiling ourselves and traveling, eating, drinking, and enjoying life.
However, hardly any of the participants that took the step to join us, have ever had any regrets… on the contrary, for many the results are so great and sustainable, that I welcome my returning clients year after year. This week including exercise, juice fasting, purification, and mental work achieves to change a lot of things. And all of this happens with a certain kind of ease, as after the first tough days where you realize what kind of things your body must fight in order to detox, no one really wants to return to this stage anymore. Your energy levels and the mental as well as physical ease at the end of the week are enormous, and will entice many to change things even by just taking small steps.
This time around, there was a special kind of energy in October, which unfortunately was not only of a positive nature. First I thought that it is only brewing above my head like an impending thunderstorm, but all around me people close to me were confronted by unpleasant and grueling things, in a mental, interpersonal, and health related way. People who were close had decided to turn their backs on each other, other people sadly got sick. This all had placed a heavy burden on me, so I had looked forward to this week to simply gather new energy and reflect together with my participants in one location.
The last couple of months were simply a big burden for many of us – that shows during the detoxing phase
I already know the reaction of participants and various types at the beginning of the seminar, but I have to admit that I had never experienced such a concentrated charge of fatigue, nausea, and other discomfort by a group during the first few days such as this time around. This was another proof that October and the last couple of months were simply a big burden for many of us.
Already by Day 3, these sensitivities dissolve and the mood improves steadily. One simply has to push through it, and it is much easier to do so while being part of a group. In combination with exercise, a good amount of sleep, water, and the acceptance that you sometimes just can’t function, everybody mastered it superbly.
Everyone enjoys the infinite time and calmness which they finally have at their disposal. I would recommend such a time-out to each and every one who treasures their organism; especially people who experience a lot of stress during their lives or who lead a less than healthy lifestyle. It will be a new arrival to yourself and to your strength, coupled with a great physical feeling.
Next dates 2017
- 1 onion
- 1 pack of prepared red cabbage
- 3-4 red beets
- 2 tsp. white miso paste
- 2-3 tbsp. grated horseradish
- 1 splash apple cider
- 1 apple
- Salt, pepper
- 1 pinch nutmeg
- 1-2 tbsp. WellVille Red Rocket Superfood Mix
- Option: Vegan Horseradish Spread by Soyana
Cover all ingredients with water in a pot and bring to a short boil. Blend in your WellVille Natureblend or similar high-performance blender.
If you prefer a raw food version of this soup, substitute the raw onion with onion powder, as the onion aroma will be too intense in a raw format.
It is simply delicious if you roast chestnuts in the oven, chop them, and garnish the soup with them.
Many of my friends and clients are amazed by how much energy I always have, despite my mainly vegan/plant-based nutrition. As you know, I am not a vegan and enjoy my life but I love to prepare my food with fresh, seasonal ingredients mostly in the raw food aisle, i.e. also plant-based.
When developing my independent business, which I initially started with a lot of sport lessons, I discovered that this kind of nutrition suits me best, as it doesn’t burden my body, offers all important nutrients, and grants me a degree of calmness and balance in my daily life as well, which is certainly more than necessary in the first years of a start-up.
So how was it possible to receive the nickname “Duracell Bunny” while I live without animal products for 95% of the time? There are so many nutrition myths and after a while, one simply does not know what to believe anymore.
I can only speak to you from my own experience, and in my opinion it is possible. Here are a couple of facts summarized for you.
Veganism is also suited for elite athletes
It also one of the reasons for the creation of the nutrition platform Wellville that wants to show you how to provide your body with strength and endurance and reach great goals by using natural and mostly plant-based nutrition.
There is absolutely nothing to say against plant-based nutrition or a vegan lifestyle for professional sports. Even if most plants have a lower energy density than a steak, they supply us sufficiently with important carbohydrates.
How about protein supply?
Many athletes regard animal proteins in form of meat dishes, milk products, eggs, and protein shakes as irreplaceable based on the better amino acid profile. However, if you combine various plant-based protein sources and superfoods such as lentils, flax seeds, as well as our Wellville Superfood Mix Gladiator, you will get a similar worth. You will really not have to succumb to the paranoia of checking which amino acids are included where. It is enough to select foods with sufficient protein content. Due to the lower worth, athletes will require 1g protein per kg of body weight in case of plant-based nutrition (meat eating athletes require only 0.8g).
Very athletic vegans should regularly check their blood values in order to recognize deficiency symptoms
And now here is the explanation, why I am so fit: The advantage of natural food supply is that the body will require less energy for metabolizing it. So it frees more energy for athletic performance and for the daily life in general.
Very athletic vegans are advised to receive continuous check-ups in order to prevent or recognize deficiency symptoms, especially concerning vitamin B12, iron, and magnesium. Products such as yeast (e.g. alcohol-free wheat beer or Isano metabolism bars) assist you, as they are high in vitamin B12.
If you have any questions, please contact me at any time – I would love to talk with you about it (email@example.com).
This time my journey took me to Paris to celebrate my Mom’s birthday – right into the culinary diversity and fashion focus of this city.
I must admit, both clichés do Paris justice. We were delighted by 3 days of culinary experiences along with a lot of gorgeous, little boutiques and French fashion labels, which even put fashion capital Milan to shame.
3 days are way too short for this architectural wonder, where we discovered cute alleys, great brasseries, and many sights behind every corner we turned.
Luckily, I received a lot of foodie recommendations from Julian, who had taught Raw Food Workshops with me in the past and who had lived in Paris for some time, and so I discovered many new things, even though I had already travelled to Paris a couple of times before.
One of my recommendations is to really let yourself go with the spirit of Paris.
I usually do that anyway, but I really have to stress this in Paris. Simply visit all those different arrondissements, leave any tour guides, maps, and various apps at home to discover spontaneously and let yourself drift.
This is also true for the abundance of restaurants. I have rediscovered a couple of great ones, which I’d love to mention in this blog as tips for you. But to be honest, I had rather just tried one or two restaurants or brasseries along the way as there are so many cute establishments which would have corresponded to my mood better than the ones I had reservations for.
Well, here are my Parisian highlights which I can wholeheartedly recommend
It is easy to get lost in the many, small alleys. But if you start at Saint Germain Des-Pres and stroll in a star-shaped pattern through the various, small alleys, you will find many beautiful unique stores, delis, brasseries, and coffee shops.
The afternoon seems a little desolate all around as many restaurants simply close their shutters and reopen only in the evening. But happy hour starts at 5pm and life restarts in the various bars before dinner.
A la tête du client
In the area around the Louvre towards Les Halles you will find my favorite stylist A la tête du client. It was not my first time to Paris, and I had received the best hairstyle of my life courtesy of Antoine and his little, trendy hair studio. So, one of my first trips back in Paris took me right to him. In a short amount of time, he worked his miracles again. Well, if you want a great haircut, which is really quite ok price-wise, you really have to go visit him. The atmosphere is cool and relaxed, and his team is great and very attentive. There is a sports club across the street or one of my favorite Cafés called Claus in Rue Jean Jacque Rousseau right around the corner for your waiting companion.
Claus is a small breakfast Café which is named after its founder. Meanwhile, Claus has opened a Deli across the street as well. The little Café with its cute living room atmosphere on 2 floors offers a creative, fresh, and excellent breakfast or brunch until 2:30pm. The Deli is open throughout the day and if you don’t make it to breakfast, you can enjoy similar, delightful dishes and products “to go.” As the Café is really just as big as a living room, you have to make a reservation. Especially on the weekends it will be booked 2 weeks in advance.
A great tip for Aperos and many, cute little restaurants, delis, and so on are the small alleys around Etienne Marcel and the Gay District Les Mareis. In Les Mareis, there are many great boutiques, and it is awesome to have some drinks there at night as well.
Les Halles is actually not that great of an area and divides the great shopping streets of Les Mareis – well, a small, cultural cut between the two arrondissements – but just around the corner in Rue Gravilliers there is one good restaurant next to the other, the cuisines ranging from French, Asian, Spanish to Italian and Thai, offering cool ambiance and good quality.
One of the well-known restaurants and bars is the Derrière. The interior is very cool, decorated just like a living room of the 70ies and there is a gorgeous courtyard for the summer. There is an old motorcycle right at the entrance and the waiters are super nice. Quite the pleasant place to be! The kitchen is well known and people love it. For me it was almost too down-to-earth French, and I had some difficulties, but the quality is excellent, and so I think I might have been the exception with being not totally impressed. Vegans will find a small, creative selection on their menu as well. It is really worth checking it out, even just for drinks to enjoy the awesome atmosphere.
The prices are quite high for good restaurants but even for average meals and coffee, and partly even beat Swiss levels.
No other city is such a gourmet mecca as Paris. If you would like to try one example but skip the stiff fanciness preferring a cool, relaxed, but elegant atmosphere with a very nice team, you definitely have to try Spring. I recommend a spot on the upper level as the crew cooks directly in front of you while you watch which dishes are created.
Their specialty is that they have only one menu. You may communicate in the beginning if there is something that you don’t eat, so vegans and other diet restrictions are well served there as well. Everything else is a surprise factor and up to the chief of cuisine. The appetizers were really amazingly delicious. The main dishes were somewhat too salty for me but this might be because I only season with herbs when I cook and use only little salt. Cost wise an evening there will set you back about EUR 200 plus for two people – so it might be more for special occasions, such as my Mom’s birthday of course
Raw Food restaurants or Juice Bars etc. are a rarity, and I had only seen 1-2 small organic shops. Well, the French don’t seem to be influenced by these trends and remain loyal to their roots. This is likable as well and certainly neither better nor worse.
Another recommendation – Galleries Lafayette – they are not the Kadewe in Berlin with its deli counter but shouldn’t be missed nonetheless.
And if you would like to enjoy a relaxed coffee or eat something in the morning or at lunch in the midst of the crazy hustle of a market while strolling through the rows of a small food market, make sure to visit the Marché des Enfants Rouges.
During these 3 days I had not even thought about working out, as distances are so big that it is recommended to rent a bike and discover the city pedaling.
Of course, there are some recommendations for the athletic BootCampers among you as well:
Indoor Bootcamp: http://www.midtown-studio.com
I was at the Crossfit Paris: http://www.reebokcrossfitlouvre.com
It had a pretty cool atmosphere, however I am more of a bootcamp and boxing fan, as you can train more targeted with your own bodyweight and less with small equipment – what else 😉