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 March 2011

Health food - The date

Dear readers,

having lived in the Middle East for more than three years now, dates obviously have become an essential part of my nutrition. I have known them for much longer of course and even my Guru in India always recommended the consumption of 3 dates a day to give me strength.

So, today I would like to quickly enlighten you about this highly nutritious food item that grows on palm trees all around us in this part of the world.

People of the Middle East have been consuming dates since many centuries because of their high nutritional value. They are believed to come from Northern Africa originally. 

Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc.

In fact, it is said that one date is a minimum of a balanced and healthy diet. Following please find a list of the various health and nutrition benefits of eating dates. 

Health & Nutrition Benefits of Eating Dates 
  • Since dates get digested very easily, they are used for supplying quick energy and repairing waste.
  • Milk, when boiled with dates, become a very nutritious and invigorating drink for children and adults, especially during convalescence.
  • The nicotinic content in dates makes them an excellent cure for intestinal disturbances.
  • Regular consumption of dates has been found to check the growth of pathological organisms and help in the growth of friendly bacteria in the intestines.
  • Being a laxative food, dates have been found to be beneficial for those suffering from constipation.
  • For alcoholic intoxication, drinking water, in which fresh dates have been rubbed or soaked, is said to be quite effective.
  • Studies have shown that consumption of dates, soaked overnight and crushed, is good for those who have a weak heart.
  • It has been seen that dates serve as a tonic for improving sex stamina as well as sterility due to functional disorders.
  • Researches have revealed that dates are effective in preventing abdominal cancer.
  • Dates have a tonic effect and thus, hold value as medicines. 
So, what are we waiting for? :) But please be careful, dates also obviously contain a lot of sugar, so don't overeat. I usually follow the rule of 3 dates/day my Guru gave me, that is absolutely sufficient.

Date Syrup contains the same beneficial nutrients and if you mix it with a bit of Tahina it not only makes a delicious bread spread, but provides you with a lot of nutritional value.

You can use dates when baking, they are fantastic wrapped in ham. I recently had them together with some savory cheese bites or you just chop them over your Muesli together with some walnuts and almonds.

Have a great and healthy Sunday! 

Sunday, 20 March 2011

Tone up your trouble spots - everyday exercise

Good morning dear readers!

I am very proud to see that I am gathering audience, even from countries far far away from where I would never have expected any interest. Does that mean you people are bored or I am publishing some interesting stuff? Let's hope for the latter option! :)

Please remember that your comments also help me to respond better to your requests and demands. Post me your comments! 

Today I would like to take you through a quick and easy guide to help you tone your trouble spots. There sure are some parts of your body that bother you every time you look into a mirror; with the following easy exercises you can train those spots whenever and nearly wherever you like. You can easily fit them into your exercise routine or even train them without any equipment and outside a gym.

In general I recommend 3 cardio session/week plus 3 strength sessions, where a cardio session should last between 30-60 minutes and a strength session should not last more than 1 hour. If you want to fit both into one session, do the strength training first

1. Bingo Wings
Unfortunately we do store fat even here. Fight it with triceps dips (you can use the edge of your bathtub, your sofa table-if it is heavy, your floor...) and by pushing yourself out of a chair using your arms.

2. Chest
Some of us tend to deposit fat around the chest, especially those, who have trained it a lot in earlier days. Fight it with wall press-ups (do anywhere) and ladies, always wear a sports bra when exercising.

3. Belly
The famous, much hated fat deposit. If you pay attention to your posture you are already doing a lot for a flatter belly. In everyday life remember to contract and extract your tummy muscles frequently and keep them pulled in when walking, which then ads to your posture again. Reduce your calorie intake!

4. Back
Although I am not a big fan of the MTB shoes they sure help to improve your posture. When sitting at your desk, remember to maintain a correct posture. Swim as often as you can if you have a chance or get a skipping rope.

5. Bottom
No need to say anything further... :( Mainly related to higher oestrogen levels, you don't see many guys with a big bum, do you? Use the stairs as often as you can and walk up the escalator. Do a series of bottom-squeezing every now and then when sitting at your desk.

6. Inner thighs
Again an oestrogen issue, but also many of us do not even think about training their inner thigh muscles. When sitting at your desk, do a series of squeezing your knees tightly together. Brisk walking also helps while cycling only makes them look bigger. 

Enjoy your training!!!


Sunday, 13 March 2011

Heartburn - Natural healing

Dear readers,

so here we are in Dubai facing another beautiful sunny day, thankfully it has cooled down a bit over night. Before I head to the beach (yes, I know you envy me....) let me write about an important issue, which concerns many people in many countries: Heartburn!

Heartburn is a very unpleasant result of wrong eating habits and lifestyle choices in general that will trigger a reflux of gastric acid. Usually you can influence it quite easily, but let me stress that if you are suffering from heartburn several times a week, I can only recommend you to see your physician as it can also be related to some more severe illnesses! Do not ignore it!

For those of you, who face occasional heartburn following some advice to calm down the burning:

 - Most importantly: change your eating habits before throwing any pills, which will only suppress the burning, but not cure the cause.

Eat slowly, eat smaller meals and avoid these:

  • Citrus fruits
  • Citrus juices
  • Chocolate
  • Peppermint
  • Excessive alcohol consumption (especially red wine)
  • Tomatoes and tomato-based products
  • Caffeinated beverages, such as coffee
  • Carbonated beverages, such as colas 
  • Smoking 
  • Spicy food
-Wait 2-3 hours before going to bed after your last meal

-If you are still facing heartburn, keep your head elevated when you lie down, so your head is higher than your stomach.

-Try to reduce stress in your life! Stress is a major trigger for acid in your body.

-Dairy does NOT help! It may bring you short-term relieve, but in the end will induce the production of even more acid in your body.

Try the following natural remedies for occasional heartburn:

1. Bananas (fresh or dried) are alkaline, include them into your diet

2. Deglycyrrhizinated licorice (DGL) is another remedy used for heartburn. It is available in chewable tablets or capsules you can break open and dissolve in water. You should not use DGL if you have been diagnosed with hypertension and/or are receiving treatment for hypertension. 

3. Chamomille Tea

4. Apple Cider Vinegar 

5. Fresh Ginger

6. Turmeric 

Include these foods into your diet and avoid the above mentioned and you will notice a reduction of occasional heartburn!


Sunday, 6 March 2011

Strawberries - a healthy choice

"Strawberries are the angels of the earth: innocent and sweet with green leafy wings reaching heavenward."

For me they definitely are, always have been. How we just couldn't wait for May to come and with it the sweet taste of strawberries.

Nowadays strawberries are available all year round, even though the best ones are still the ones you plant in your own garden, you more or less patiently wait for them to grow and you then pluck and indulge in.

Strawberries are a health food: rich in nitrate they can increase the flow of blood and oxygen to the muscles by seven per cent. This prevents muscle fatigue, so when you are exercising they are a good food to have. But even if you are not! 
Strawberries are a package of valuable nutrition, they have more Vitamin C than many citrus fruits (even the old Romans knew of their value) and high in fiber, folate, antioxidants and potassium. One cup of strawberries has the following nutritional value:

Serving size: 1 cup fresh strawberries (166 grams)
Calories 50-55
Protein 1 gram
Carbohydrates 11.65 grams
Dietary Fiber 3.81 grams
Calcium 23.24 mg
Iron 0.63 mg
Magnesium 16.60 mg
Phosporus 31.54 mg
Potassium 44.82 mg
Selenium 1.16 mg
Vitamin C 94.12 mg
Folate 29.38 mcg
Vitamin A 44.82 IU

So, add them to your diet!

One example is the following, a bit extravagant recipe, which I found. Strawberries are also excellent in a Risotto or combined with green asparagus and freshly ground black pepper.

Strawberry Salad with Poppy Seed Dressing

(6 servings)
-3 tbsp honey
-3 tbsp light mayonnaise
-2 tbsp low fat milk
-1 tbsp poppy seeds
-1 tbsp white wine vinegar (I prefer Balsamico, it is great with strawberries)
-10-ounce bag romaine lettuce, roughly torn
-1 cup sliced strawberries
-2 tbsp toasted silvered almonds

Combine the honey, mayonnaise, milk, poppy seeds and vinegar in a small bowl and whisk well.
Place lettuce in a large bowl. Add the strawberries and almonds and toss lightly. Divide among individual serving plates and drizzle each with about 1 tablespoon dressing.


7 breakfasts for 7 days - Health food

Dear readers,

since two days now Dubai is facing something that we hardly ever have to face...a covered sky!! Some of us really enjoy that while others keep moaning about their motivations to move to Dubai and that they definitely did not expect such a weather out here. Come on, guys, 3 covered days out of 360?? (The outcome of the remaining 5 is unsure!) 

So, in order to distract you and to boost your immune system while the gray skies and the suddenly cold weather attack your mood and your health - drastic weather changes always tend to do that - let me give you this recipe for a yummy, healthy and immune-boosting smoothie. I actually stumbled across it as a recipe for toddlers, but I find it just as adequate for adults. 

If you add some oats or millet flakes or spelt flakes or whatever wholegrain cereals you like plus some wheatgerm you will receive a complete breakfast!

You will need:

-500ml milk (use low fat milk or replace by soy or rice milk)
-250ml plain low fat organic yogurt
-1 serving of a multi-nutrient supplement
-1 banana, chopped
-140g frozen blueberries
-120g of a favourite fruit, frozen (strawberries, mango etc)
-1 tsp flax oil
-85g tofu
-10mg zinc
-100mcg selenium
-2 tsp peanut butter (optional)

Combine all ingredients and blend until smooth. Serve immediately after blending. Freeze remainders for further use.