About Me

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Hello, dear viewer, and thank you for visiting my blog! I am a dedicated (and certified) Food Coach and Personal Trainer with a very individual attitude to coaching. I search to look beyond people's health issues and modify their lifestyles so that they can live a healthier life, increase vitality and longevity. Recently as a strong believer in natural healing I have published two books on Ayurveda and how to use Ayurveda lifestyle and food at home. Further, I am very much into TCM and the concept of original Chinese Food, especially after my recent stay in China. I am striving to become a Yoga expert through intense training and am practicing some kind of exercise every single day. My second blog http://thrumyeyes-kat.blogspot.com/ is dedicated to my passion to capture the world with my camera and create my own world like that. Everything you will find on these pages about nutrition and exercising is authentic and self-tested. Enjoy and don't forget to send me your comments, which are always welcome in my attempt to meet your expectations even better!

Sunday, 27 February 2011

Fast and effective training

Dear readers,

welcome back after the weekend in this part of the world! Everybody else - enjoy your Sunday! 

Lately we have all been hearing terrible rumors that our 30-34 minutes cardio training is not all that efficient and we should do interval training, metabolic training, HDT, whatever it may be called. And that after struggling so much! How disappointing!

I must admit I am still a big fan of a nice 40 min morning run in the park. Of course you burn fat and boost your metabolism plus you do yourself something good with the fresh air and the relaxation through the green and the birds around you. 

It is true though that unfortunately we all have less and less time, spend more hours sitting, move less and do not always have time to care about our healthy nutrition. Even though - before you even consider exercising - without a balanced nutrition you will not get far, how many hours you might train!

Considering this environment of ours it absolutely makes sense to make our trainings shorter and more effective. So what is it all about? 
It is about really boosting your metabolism, speeding it up through short high intensity workouts and using the recovery time to burn fat and build up muscles. After a high intensity workout your body will continue to burn fat for 12 hours! Only of course if it is supported by a low fat, high protein and fiber diet. 

A quite quick and effective training might look like this for example:

Push ups
Hip Raises
Prisoner Squats
Reverse crunches

Do as many reps as you manage in 30 seconds for each exercise, then move on. Repeat the circuit 3 times with each a 2 min break in between the circuits. Do not exaggerate - if you don't manage to do reps for 30 seconds, take small breaks and continue. If 30 seconds does not feel enough, add another 10.

Here comes the 2nd part of the training:

Jumping jacks
Mountain climbers
Bodyweight squats
Jumping jacks

For these exercises you perform as many as you can for 30 seconds then rest for 90 seconds before moving onto the next one. For example do as many jumping jacks as you can for 30 seconds, rest for 90 seconds before moving onto the burpees.
You only have go through the list once (although you are performing two of the exercises twice).

And that is about it! The training should take you about 30 minutes. If you like, complete it with 20 min of jogging or cycling, but don't over-train. When you have done this high intensity training, do NOT exercise the next day or do something "slow motion" like Yoga. This training should be done on alternating days.

Main thing as always is: HAVE FUN!!!!!


Friday, 25 February 2011

Calories and loosing weight

Girls and guys, good morning to you all!

This morning, innocently browsing through a magazine in bed, I read such great news that I just can't refrain from blogging quickly, even though my dear husband and the gorgeous UAE weather are calling me out.

It is official! After Idon'tknowhowmany years of making countless persons getting all obsessed with calories counting, WW announced that calorie counting actually will NOT make you lose that much weight AND that it is much wiser to watch what you are eating!!! Guys, come on, pllleeaaasseeee!!!! You're shattering worlds with this statement! (Chuckle)

On the other hand, I must admit that this statement is like an approval for my idea about efficient long term weightloss and I can now officially refer to that big calorie counting world-wide empire of WW when it comes to trying to explain to you guys once again that that is not the right way to a permanent weight loss, but that it is food high in fiber and protein which will in the end let you achieve your goal as they burn more energy to digest them plus they keep the glucose level in your body leveled for a longer time!  
So, a big thanks to WW!! And, dear readers and friends, listen to me next time I am explaining something! 

Here's one idea for a low-fat dinner that nicely provides you with protein and carbohydrates - and don't look up the calories for potatoes and corn on your list....

Bake a medium skinless (that is where you get rid of the unnecessary fat) chicken breast in foil (fat saving again) with lots of healthy and delicious herbs and spices, have a small serving of new potatoes (boiled) and quickly stir fry (with a very small amount of vegetable oil) one serving of mangetout, carrots and corn in a frying pan. 

To not get lost without your favorite passe-temps (aka calorie counting...) remember one very simple rule: the amount of food that you can fill in the palm of your hand curved to a bowl is more or less one serving for you! 

 P.S.: Did I mention that I am really happy about WW's statement??? ......


Monday, 21 February 2011

7 breakfasts for 7 days - Health food

Dear readers,

and yet again we are all back to work after a very nice, long weekend! Hope, you had a great one, too...

So, let me continue the breakfast sequel and provide you another healthy recipe, not too difficult to prepare, which will keep you satisfied until your late morning snack or lunch time. Remember that the distribution of calories throughout your day is equally important as your overall calorie intake in order to lose weight or maintain your weight!

I personally love this recipe. It is warm, hearty, easy to prepare and without filling me in an unpleasant way keeps me going for quite some time:

Oat Porridge
(serves 2)

Use porridge oats, they need much less time than regular oats. Usually your porridge will be ready in 3-5 minutes.

  • 250-275ml low fat, soya or rice milk
  • 250ml water
  • 75g porridge oats (depends on the texture you prefer)
  • 2 tbsp honey
  • 1 tbsp mixed ground seeds and nuts

Pour the milk and the water into a saucepan and sprinkle in the oats. Bring to the boil and simmer for 4-5 minutes, stirring continuously. Serve with the honey and ground seeds.

Of course you can add any fruit you like, for example bananas, strawberries, raspberries, apples...your imagination is the limit!

Wednesday, 16 February 2011

Easy and healthy veggie side dishes

Hello world (still my dear husband's favorite "Hello" :) )!

How lucky we are: yet another long weekend ahead of us in our part of the world! Happy birthday to the prophet! 

.....Yeah, exactly...I guess, you all had something similar on mind (see picture)!

Apart from our dreams about endless white beaches, turquoise water and and and as a weekend hideaway let's not forget about healthy nutrition
So, how was that.. during weekdays you don't have time to prepare nutritious dishes and on holidays you don't want to spend too much time on cooking. But still you would not want to suffer from a bad conscience having eaten only well..not sooo healthy food?

Let me provide you 2 delicious and very easy recipes to get a huge intake of veggies with close to 0 effort! Here they are:

Green Beans and Almonds

All you need for this dish is green beans, about 2 tablespoons slivered or sliced almonds, a little olive oil and some soy sauce. In a skillet, the heat oil and stir fry the green beans until warm. Toss in the almonds and soy sauce to taste.
This tasty dish provides you with a lot of veggie protein and essential fats from the almonds. 

Yummy garlic spinach

Olive oil, garlic and a bag of fresh spinach is all that is needed for this easy side. Heat a little olive oil over medium heat. Add garlic, cook for about one to two minutes, add spinach. Cook until spinach is wilted.
Tip: Try adding chopped mushrooms while the garlic is cooking.

Spinach - well, you know it! Prevents atherosclerosis, balances blood sugar and is highly antioxidant and anti-cancerous! If you add the mushrooms you get your vegetable protein again!

With either dish you might quickly want to fry a piece of chicken breast or some nice white fish in a little olive oil. And there you go: fast food in a healthy, nutritious way! 

Enjoy your food and your weekend!

Tuesday, 15 February 2011

Everyday exercise

There are so many simple things we all can do to contribute to our fitness, even if we do not have the time to spend an hour in the gym every day. 

I will keep you updated with those easy exercises and tips, which you can integrate into your daily routine without a big effort, but which will contribute to your overall fitness and wellbeing.

Did you know that the human body is constructed to walk at least 4km/day? Sounds like a lot, huh? Well, it actually is, considering that most of us hardly manage 800m/day. Lucky those of you, who have the opportunity to walk to your office! 

Even this little guy is walking! Imagine! 

So...if you take the metro, try to increase your walking speed to get there! 

Inside the station do not use those comfy escalators and travelators, use the good old stairs!

And if after work you wonder where to go with your friends or colleagues, why not take a nice long walk through a park before or instead of heading to the next pub? Can be just as social and at least you manage to talk to each other instead of shouting... You might even use your lunch break for a short, vigorous stroll. A walk will give your eyes a break from staring at the computer, it will improve circulation and aid digestion.

And then there is...but please visit this blog again soon to learn more about everyday exercise! 

Everyday with Richard Simmons - Family Fitness [VHS]

Quote of the day

I've dreamt in my life dreams that have stayed with me ever after, and changed my ideas: they've gone through and through me, like wine through water, and altered the color of my mind.   -Emily Bronte-


7 breakfasts for 7 days - Health food

Dear readers,

as you may have noticed, I have not been posting for a while. This was due to some personal circumstances, but I promise, I will be a good girl and keep you following me by posting more frequently, always hoping to be able to supply you with some helpful hints, recipes and ideas!

First of all, I would like to introduce a "sequel". I know how many of you keep on asking themselves "What should I have for breakfast" or keep eating the same things over and over.

Let me remind you that breakfast and lunch are the most important meals you will have throughout your busy day! They should be easy to prepare, but at the same time provide you most of those essential nutrients you need.

If you would like to read about essential nutrients, have a look at this nice, clear overview: http://www.editorsweb.org/nutrition/essential-nutrients.htm

The first breakfast in my "7 breakfasts for 7 days" sequel is 



This one offers optimum nutrition and right away gives you your 5 fruits a day! It is very easy to prepare and this one you could actually have everyday - but isn't that just boring??

Here's what you need:
(2 portions)

1. Blend 250g (90oz) low-fat, organic yogurt with a variety of fruit in a processor. Choose from a wide variety in order to obtain lots of different vitamins (pears, apples, apricots, peaches, plums, figs, dried fruit, bananas, mangoes, papaya, frozen berries...). Be careful not to blend the fruit to death!

2. Separately, grind 4-6 level tablespoons of 4 mixed seeds (if you do not have a fine coffee grinder, don't worry! Just remember to chew much more carefully!): flax, sesame, pumpkin and sunflower. This you can prepare once a week and store in the fridge.

3. Mix fruit, yogurt and seeds together and ideally add 2-3 tablespoons cold-pressed mixed seed oil. Enjoy right away in order to avoid oxidation.