#fit

The Green omelette

greenomelette

My favorite day of the week is Monday. On this day I plan my schedule for the week including work and sports. And this month I added a new sport to my planning, namely running. I noticed that when I run, I need enough energy that keeps me going and a lot of proteins to build up the muscles. So I created the green omelette.  An omelette made out of organic products that contain a lot of proteins and nutrition. The perfect meal to get you ready for every exercise!

The ingredients:
– 4 Organic eggs
– Chopped zucchini
– Basil leaves
– 2 Gloves of Garlic
– Coconut oil
– Bio tomato ketchup
– Salt & Pepper to taste it

Recipe:
Chop the zucchini in thin slices and the garlic in little pieces. Get a large bowl for the eggs and break them carefully in it. Add the basil leaves and three tablespoons of bio ketchup to it. Mix it all together and put it aside.

Heat a pan with coconut oil and bake the zucchini together with the garlic for five minutes. Then add the egg mix on top of the zucchini and garlic and put a lid on the pain to boil it all down. It takes another five minutes to cook for the perfect omelette.  Add some salt and pepper and your homemade omelette is finished!

Note: For a workout I suggest to eat it plain. Else you can put it on a speltbread or cracker.

Enjoy!

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Avocado chicken salat

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One of my favourite things on bread is chicken breast with avocado. It is healthy and gives you lots of energy during the day. But why are those ingredients really that healthy? Well, chicken is a low fat meat and is full of proteins and magnesium. Avocado contains a lot of fiber, sodium, is cholesterol free and contains nearly twenty essential nutrients, including omega-3, vitamins A,C,D,E,K and the B vitamins. And food that is high in omega-3 is worldwide known as the secret behind a healthy heart, a high concentration and good eyes. But enough about why it’s the good for you and back to the recipe, because this is simply to good! The recipe is quite easy and the ingredients for this avocado chicken salat are:

– 2 Boneless chicken breasts
– 2 Avocado’s
– ¼ Chopped onion
– Juice of ½ a lime
– 2 Tablespoons of cilantro
– Salt and pepper to taste it

How to make it? Cook the chicken breasts until it is done. Cool the meat and then shred it. Make a cream of the avocado and add the other ingredients to it. Last but not least, add the shredded chicken to the avocado cream and you are done. My suggestion is to eat it with multigrain bread or with crackers. Get inspired!

Give yourself a boost of energy with flowers!

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Did you know that flowers are healthy for you? I collect a lot of flower photographs and every time I buy flowers or receive them, it makes me so happy. So is it just me, or is it scientifically proven that they are good for you? Well, I did a little research and found out that flowers do have a positive effect on your health! According to an Harvard study, there are three main findings discovered.  First of all, flowers feed compassion. They also chase away anxieties and worries at home. And last but not least, living with flowers can provide a boost of energy, happiness and enthusiasm at work. How great is that you can achieve those effects with just one bouquet of flowers in your house!? Get inspired!

Bathing suits

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Summer is coming and that means stress, workouts and lots of diets if you are a girl. Well for most of us. It is so typical that we want to hide our bodies and don’t feel good about ourselves.  But this year there is a solution where you can still be sexy, fashion and less have to worry about your body! The bathing suit is back again and that means less stress about the bellies and the hips and more focus on the lovely weather and the beach!! Of course you want to get your look right, so luckily you can find the bathing suits in different sorts and looks. Maybe one with a low back, or open on the sides. You will find yours, because on every web shop for women you can find bathing suits these days. My favourite website is www.asos.com. You can find different styles and different models. So, have fun this summer with relaxing and not stressing like crazy. We have a solution these days, it’s called the bathing suit!

Your golden bike

Amsterdamse fiets

At Inspire me photograph we love to be inspired by food, travels, lifestyle and more creative things. This day it is all about your golden bike. Back in Amsterdam the bike is a gadget that everybody has. It is easy, gets you everywhere quick and keeps you active. It is the perfect sport without even noticing that you are doing your daily workout. Here in Berlin a bike is not a must have, but I see more bikes pop up everyday. To stay true to my roots in Amsterdam, I bought a bike right a way and coloured it gold, because with this colour I can find my bike easily anywhere. But the most important reason is that my bike is my daily workout without even noticing. It keeps me healthy and that counts as golden. So why not ride a bike instead of taking your car? It is less expensive and keeps you healthy and fit. Get inspired!

 

Fresh and healthy: Homemade hummus

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It is time for a new food recipe and this time I choose for Hummus! It is very healthy and it can serve as a good protein.  And for the veggies between us, it is also a healthy alternative for animal protein. You can eat hummus like a dip, but you can also eat it as a sandwich spread. I prefer hummus as well as a sandwich spread on a cracker topped with avocados. And for an alternation to avocados eat it with fresh spinach and pine nuts. That is also real good! So for today I will give you the basics for a simple natural hummus and you can add all the ingredients you like! Think of a hummus dip with sun dried tomatoes, curry or coriander. It is easy to make, but you need a mixer/blender to mix it. The main ingredients are:

– 1 Can of Cooked chickpeas, also known as garbanzo beans
– 4 tablespoons of Citrus juice
– 2 Tablespoons of Tahini pasta
– 2 Tablespoon of olive oil
– 1 Clove garlic chopped
– Salt and pepper to taste it

How to make it? First cook the beans and put them in a mixer. Blend it to create a smooth paste. When the mixing is done, leave the paste so it can cool down. After 10 minutes, put the rest of the ingredients in it and mix it again to a smooth paste. And of course if you prefer extra ingredients, put them in the mix with the other ingredients. Get inspired!

When life gives you lemons

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Every day I hear people talk about health. It is the trend of being healthy and super fit. The only problem is lack of discipline and motivation. But with this simple solution you can make your day already very healthy! I am talking about a glass of water with fresh lemon juice squeezed in it. I can give you many reasons why you should drink it but the most important ones are:

1. It gives you an energy boost.
2. It promotes good digestion.
3. It stimulates elimination.
4. It gives your immune system a boost.
5. It helps detoxify the liver.
6. It helps you lose weight.
7. Better skin.
8. Hydration.

Convinced already?  Here is how you make a lemon juice yourself: Take one lemon and slice it in half, squeeze the juice into a glass of water and drink it first thing in the morning. And start breakfast after 20/30 minutes. If you are trying this for the first time, maybe begin with a quarter of a lemon and over several days, work your way up to half a lemon. And of course, you can also use a lime juice if that is your preference!

The Bagel factory

Fitday.com - Tumblr

Fitday.com – Tumblr

I love to eat bagels each day, every day, all day. The problem is that I was not sure if bagels could also be healthy. I love to sport, eat healthy and bagels just seemed like a no go. Fortunately, the opposite is true! Bagels can be healthy but it depends on which you choose. So start with a little history. Bagels were first introduced in 1693 as tribute to a Polish king. Since then they have crossed continents and become a mainstay in America.  Although bagels are good eats, the nutrition of bagels isn’t thought about unless you’re counting calories. Here is a rundown on this tasty treat and what it’s made of. A bagel has zero to very low fat content, but it does contain between 70 and 380 calories. The size of the bagel determines how many calories it has. Bagels are a good source of vitamin C, calcium, iron, protein and fiber. Although they aren’t considered the healthiest of foods to eat, they do provide high amounts of fiber to keep you regular. What means that if you eat them for breakfast, they will keep you filled until  lunch. And for me that is just perfect! On the photograph you will see four bagels that are healthy and real tasteful. For each bagel I will write down the recipe below. Get inspired!

Bagel 1:  Multigrain bagel with freshly made humus, avocado slices, cucumber and basil. Finish it with salt and pepper.
Bagel 2: Multigrain bagel with low fat cream cheese (Philadelphia for example) and top it with fresh raspberries.
Bagel 3: Multigrain bagel with low fat cream cheese (Philadelphia for example) and little yellow tomatoes. Slice them in two, so they will stick on your bagel. For taste you can put a little fresh mint on top of it.
Bagel 4: Multigrain bagel with freshly made humus and brown beans. For taste you can put coriander on top of it.

Your new breakfast

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Goodmorning! It is Wednesday, so time for some food inspiration! This time I already start with a breakfast recipe, because the first meal of the day is the most important one.  The only problem is that most people do not like to eat in the mornings, but it is necessary to eat something. If you find it hard to eat bread or yoghurt for breakfast, I got a solution that is fresh, light and full of vitamins! Make a fresh smoothie for yourself. It isn’t that hard to make and it taste great.  The recipe is simple: You need the ingredients of the photo and mix them in a blender. So next time you don’t need an excuse to miss breakfast, because this is your healthy and simple solution. Get inspired!