Fit food recipes: The new energy kitchen
The most important thing that currently concerns us is to stay healthy and fit. We sometimes forget that food plays an important role. Proper nutrition can have a huge impact on our immune system and thus our immune system – if our body gets the right nutrients, it will tend to stay healthy. The metabolism keeps running, the cells renew, we can concentrate well and are full of energy. So what we eat has a direct impact on how efficient we are. And: There are so-called must-eats so that body and mind can function well.
"Active eating" experts call the new trend to eat accordingly. "Food is increasingly used to prevent diseases, to stay healthy and to feel good," explains Professor Peter Wippermann from the Trendbüro consulting firm in the "Fitness 3.5" study, which was commissioned by "Meridian Spa & Fitness". "For this to succeed, nutrition becomes a personal management task."
But what exactly should we eat to keep us fit and focused?
The nutritionist Dr. Matthias Riedl puts it in a simple formula: "Enough protein, preferably from a vegetable source; 500 grams of vegetables a day because of the secondary plant substances and fiber; vegetable oils and fish oil; no more than 25 grams of sugar a day. And only two or three meals The problem for our health is the constant eating, the excess of processed carbohydrates and the additives that damage the intestinal flora. "
Dietary fiber plays an important role when it comes to well-being, weight and energy levels. In a meta-analysis, nutritionists at the University of Dunedin in New Zealand were able to determine that the more fiber someone consumes, the lower the risk of lifestyle diseases such as heart attack, stroke, diabetes and colon cancer. 25 to 30 grams per day are recommended. Another plus point of the plant fibers: They keep you full for a long time and the blood sugar level constant. If, on the other hand, we drink a lot of fruit juice, eat sweets or white flour products, the blood sugar level rides a roller coaster – and we have an appetite all the time. Side effect: The energy level rises and falls.
We have taken all of these findings into account in our Fit Food recipes, they are based on five factors. The dinner included less carbohydratesso that the body burns fat at night. Enjoy it and stay healthy!
The fit food formula
We have identified five key factors for more energy and a strong immune system: veggie power, slow carbs, protein kick, good fats and antioxidants. What is behind them – and why they are so important.
1. Veggie power
The basis of our energy kitchen is vegetable rich in vital nutrients with a high nutrient density. Vegetables are rich in vitamins, secondary plant and fiber. And they keep the cells healthy, fight free radicals, slow aging processes and counteract inflammatory processes.
2. Slow carbs
Behind it are complex carbohydrates with a lot of fiber. They are found in whole grains, legumes and vegetables. We need slow carbs because they bind toxins, promote the production of good intestinal bacteria, lower the risk of cardiovascular diseases and keep blood sugar levels constant – which avoids food cravings and also keeps our energy levels constant.
3. Protein kick
We can eat proteins with meat and fish, but plant foods are even better – because they also contain a lot of vitamins and fiber. There are three good reasons to rely on proteins:
1. They are the most important building material of our body, we need them to renew skin, hair, bones and muscles, to produce enzymes and hormones and to repair our cells.
2. Proteins satiate for a long time.
3. 25 percent of the calories are burned during metabolism.
4. Good fats
These include the unsaturated fatty acids, especially the polyunsaturated omega-3 fatty acids, which are found in fish, algae, walnuts, linseed and chia seeds, for example. Good fats are so important to us because they have an anti-inflammatory effect and counteract diseases and aging processes. They also saturate for a long time.
5. Antioxidants
These include vitamin A (carrots, peppers) and E (avocado, egg), trace elements such as zinc, selenium, iron (legumes, nuts) and secondary plant substances. Antioxidants protect the cells by fighting free radicals, which are activated by UV rays, stress, poor nutrition and nicotine, trigger inflammatory processes and accelerate the aging process.
Tip: Eat beautifully colorful, i.e. red peppers, blue berries, green broccoli … Plant dyes transfer their protective function to the cells and strengthen their resistance.
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