Hey guys, this year I want to change my eating habits, my meals should be healthier. However, I have the experience that if I want to change everything from one day to the next, this will not work. There are just a few people that can change old habits very fast. So how do I start? With the breakfast! Step by step, after I managed to eat a healthy breakfast every morning I want to create also lunch and dinner healthier. But first at all, lets begin with the breakfast! The preparation of the first meal in the morning does not require much work and in my eyes it is a good start to break old habits!
Some nutrition experts claim that there are four reasons why having breakfast is so important:
- You are living healthier
People who often abstain from a healthy breakfast increase the risk of obesity, diabetes and heart disease by 35 to 50 percent. Some statistics from Finland are saying that people without breakfast in the morning often resort to fast food, cigarettes and alcohol.
- Drinking in the morning raises efficiency
At night we do not drink and the body needs its fluid reservoir. Drinking increases the efficiency.
- Prevention of obesity
Those who eat more cereal products and fruits are significantly slimmer and absorb fewer calories. Eat a healthy breakfast (do not eat bacon and eggs every day for breakfast :)) Breakfast can also prevent food cravings.
- Milk
At this point many experts do have many discussions with vegan people :)
Dairy products are supposed to spare our stomach in the morning and we will still get energy, carbohydrates, protein, fat and calcium for the bones. There are also studies that claim that dairy products remove the calcium in the body, what do you think about it? I'm just confused and just think the dose is the poison.
Yesterday I went to the organic food store and bought my first healthy breakfast items :)
Oatmeal contains a lot of carbohydrates
Mix box contains grapes, cashews, hazelnuts, cranberries, almonds and walnut
Walnuts contain alpha - linolenic acid (omega-3 fatty acid and omega-6 fatty acid), and walnuts can protect against arteriosclerosis and heart attack
Brown millet has a high magnesium, iron, calcium and silica content
Oatmeal contains extra fiber, minerals (especially magnesium, phosphorus, iron and zinc), and even has the highest levels of vitamin B1 and B6, plus plenty of herbal iron!
Linseed oil contains a lot of omega 3
Kiwis contain just as much vitamin C as an orange, plus E and B vitamins, magnesium, phosphorus, potassium and iron, even omega 3 fatty acids in the pulp and antioxidants in the kiwi shell
What's in the bag? I want to get used not to buy food in plastic containers if possible. In some organic food stores you can buy bags and fill them with food that you want to buy
I filled my bag with dates. Although dates contain a lot of sugar, they are better tolerated by diabetics. With 650mg potassium per 100g, dates are one of the potassium richest fruits in the world. Many B vitamins are included and they are a great alternative to sweets
Well, the preparation can begin: D
- You have to mix 2 big spoons brown millet with a little water
- 1 teaspoon sesame
- 1 drop of linseed oil
- 2 dates
- 1 kiwi
- Actually, pomegranate seeds have to be added, but I had none and replaced the seeds with a banana
- 1 handful of nuts (trail mix)
- Some walnuts
- You can mix it with oatmeal, soya quark or yoghurt, done!
What are you usually eating for breakfast?
Wish you all a nice Sunday ! See You soon - Big Hug Lena <3 <3
deutsch / same post in German
Hallo! Dieses Jahr möchte ich mein Essverhalten verändern, gesünder sollte die Ernährung sein. Jedoch habe ich die Erfahrung gemacht, dass wenn man von heute auf morgen alles verändern möchte wird dies nicht klappen. Seine alte Gewohnheiten gleich morgen sofort umzukrempeln gelingt nur einigen. Also wie fange ich am besten an? Mit dem Frühstück! Schritt für Schritt möchte ich dann auch das Mittagessen und später auch das Abendessen gesünder zubereiten. Die Zubereitung der ersten Mahlzeit am Morgen erfordert nicht viel Arbeit und ist in meinen Augen ein guter Start, um alte Gewohnheiten zu durchbrechen!
Einige Ernährungsexperten behaupten, dass es vier Gründe gibt warum frühstücken so wichtig ist:
- Man lebt gesünder
Wer oft auf ein gesundes Frühstück verzichtet, erhöht das Risiko für Übergewicht, Diabetes und Herzerkrankungen um 35 bis 50 Prozent. Eine Studie in Finnland zeigte, dass Menschen ohne Frühstück am morgen oft zu Fastfood, Zigaretten und Alkohol greifen.
- Trinken am Morgen hebt die Leistungsfähigkeit an
In der Nacht trinken wir nicht und der Körper muss seinen Flüssigkeitsspeicher auftanken. Durch das Trinken steigt die Leistungsfähigkeit.
- Vorbeugung von Übergewicht
Wer mehr Getreideprodukte und Früchte isst ist deutlich schlanker und nimmt insgesamt weniger Kalorien auf. Also gesund frühstücken (Speck und Eier nicht jeden Tag zum Frühstück verzehren :) ) Wer nicht frühstückt bekommt Tagsüber auch Heisshungeratacken.
- Milchprodukte
Bei dem Punkt werden sich wohl die Geister mit den Vaganern streiten :)
Milchprodukte schonen angeblich den Magen am Morgen und man bekommt trotzdem Energie, Kohlenhydrate, Eiweiss, Fett und Kalzium für die Knochen. Es gibt auch Studien die behaupten, dass Milchprodukte das Kalzium im Körper entziehen, was denkt ihr darüber? Ich bin einfach nur verwirrt und denke einfach das die Dosis das Gift macht.
Gestern bin ich zum Biofachmarkt gelaufen und habe mir meine gesunden Frühstücksutensilien gekauft :)
Hafermilch enthält viel Kohlenhydrate
Studentenfutter enthält Weinbeeren, Cashewkerne, Haselnusskerne, Cranberries, Mandelkerne und Walnusskerne
Walnüsse enthalten Alphalinolsäure (Omega 3 Fettsäure und Omega 6 Fettsäure), Walnüsse können vor Arteriosklerose und Herzinfarkt schützen
Braunhirse hat einen hohen Magnesium, Eisen, Calcium und Kieselsäuregehalt
Haferflocken enthalten extra viele Ballaststoffe, Mineralstoffe (besonders Magnesium, Phosphor, Eisen und Zink), hat sogar den höchsten Vitamin B1- und B6-Gehalt und liefert dazu noch viel pflanzliches Eisen
Leinöl enthält viel Omega 3
Kiwis enthalten genauso viel Vitamin C wie eine Orange, Hinzu kommen E- und B-Vitamine, Magnesium, Phosphor, Kalium und Eisen, sogar Omega 3 Fettsäuren im Fruchtfleisch und Antioxidantien in der Kiwischalle
Was ist wohl im Beutel drin? Ich möchte mir angewöhnen, wenn möglich Lebensmittel nicht in Plastikbehältern zu kaufen. In einigen Biofachmärkten kann man Stoffbeutel kaufen und diese mit den gewünschten Zutaten befühlen.
Ich habe meinen Beutel mit Datteln befühlt. Datteln enthalten zwar viel Zucker werden jedoch besser von Diabetikern vertragen. Mit 650 mg Kalium pro 100g gehören Datteln zu den kaliumreichsten Früchten der Welt. Viele B Vitamine sind enthalten und sind eine super Alternative zu Süssigkeiten
So die Zubereitung kann beginnen :D
2 Esslöffel Braunhirse mit ein wenig Wasser vermischen
1 Teelöffel Sesamm
1 Tropfen Leinöl
2 Datteln
1 Kiwi
Eigentlich kommen noch Grannatapfelkerne dazu, jedoch hatte ich keine und ersetzte die Kerne mit einer Banane
1 Handvoll Nüsse (Studentenfutter)
Etwas Walnüsse
Mit Hafermilch, Sojaquark oder Joghurt vermischen , Fertig!
Was schaut eure Morgenmahlzeit so aus?
Wünsche euch allen einen schönen Sonntag - LG und nen fetten Drücker, Lena <3 <3
This really looks very healthy breakfast, thanks Lena for sharing it!
I cry to see this scene :'(
Hlw My Dear Lovely Friend @lenatramper Thank you! so much For sharing Another Nice" Traveling story.
The change of old habits at once will not succeed in a better gradualization of the system of the new lunch system
i cant resist anymore i need this!
this looks perfect
hi beautiful lady @lenatramper it looks like you really enjoy this life, when can I have breakfast with you ..?
hai inoeng khoeng @lenatramper you breakfast every morning usually the same who.
Healthy breakfast @lenatramper I really like it
I like post you.please follow me
Add a favor with the date palm. it was a delicious meal. want me to taste it
Hehe .. your great program @lenatramper, you are very detai once. But I see your body is very sexy, very slim, no visible body fat. Thanks
:)I think that's a very good idea. sometimes because we like fast food makes us unhealthy even though it is very tasty. we also better eat fruits and vegetables to keep our body healthy @lenatramper
start from the smallest thing @lenatramper
Mm sieht sehr lecker aus
Good luck ,I'm sure you caming a good health ,with a new food, I love your post healthy.
Good post dear sister @lenatramper
You have a very special diet that's why you have a model size dear friend. Personally I do not unfortunately take breakfast simply it is not part of our eating habits. Our main foods are full wheat, potato, sheep meat milk. The fruits are usually the orange the dates and the apple. Great Weekend Dear @lenatramper
you consume vitamins to take care of any health of course, because if we get the disease without spontaneous self-care "all that will not mean anymore" good work @ satatramper, only one word for you at night you are more beautiful and fascinating
It is nice food
Great, you have enjoy it, and that food can make us healtcare so the better you should eat its always..
Heheh
Thank for your sharing
The dates and kiwifruit were delicious food👍
Your food is super healthy, you are really beautiful outside and inside. Healthy people are usually long life.
if I think that breakfast is also very important because our bodies need strong stamina to start the morning activity, then the breakfast must be filled also with milk and balanced nutritional intake @lenatramper😊
Only the best for you :) And you are right! That's how it should be for everybody :)
Yummy that making me hungry ,good acceptance toward a healthy life.
Woww ..... das Foto von dem Essen, das du zeigst, ist sehr verlockend, ich verbessere auch die Diät, um Gewicht zu verlieren, und bereits 5 Tage habe ich mit dem Rauchen aufgehört, es war das Leben ohne Zigarettenrauch bequemer. Du siehst sehr schön aus mit schwarzen Kleidern und Haaren, die so aussehen.✌✌
Sehr coole Ideen! Danke für's Teilen und dir auch einen schönen Sonntag :)
I love this kind of breakfast, its a perfect start of the day! I usually eat oatmeal, fruits, coconut meat with chia seeds or smoothie. I love it :)
yes that's something good for me to try too, good luck leaving old habits, and live healthy
healthy food. hopefully you always get that health.
I really like your activities @lenatramper
Foods and drinks are good friends, I want to try it, a good post friends
I also seem to have to abandon old habits, and start a new habit like you are a friend
Great post @lenatramper :)
Very interesting and informative post, thanks for your sharing to us, thanks a lot, i like it and upvote and resteem your post to more than 1130 my follower, greeting friendship from me @abialfatih in aceh indonesia
:)better to eat nutritious food even though it is not as good as fast food. it is a very nice change. Good job lady @lenatramper
wow, super post and blog, I was very interested and decided to follow you :) I also invite you and my blog. he writes about fashion and travel, and about other curiosities. I'm already watching you, and count with you too, I'm gonna put Gordon in :)
You are beautiful girl, I like it
Mmmmm ,,, that’s The best kinds of food mixes, cashews, hazelnuts, cranberries, almonds and walnut is very healthy ,, u r cool person .
All the best for u 🌹 Good luck my friend @lenatramper 👍👍😉
It's a good idea to start changing your table with breakfast. I'm sure, breakfast is the most important meal of the day. In Russia there is a saying: eat Breakfast yourself, share lunch with a friend, give dinner to the enemy. I switched to healthy breakfasts in the first variable. A mandatory component of my breakfast is porridge. I like to add dried fruits, nuts, fresh berries and fruits there! I wish you success on your journey to a healthy diet!!!
Very tasty)
a very useful post. i will try the breakfast food which is helpfull
Makanan yang bergizi...
wawww a lot of his food just see it already hungry hahahaha😁😁 ... a very cool post I like it
Posts that attract friends, indeed eat it we have to manage let our bodies healthy always, hopefully the plan to set the pattern of eating with a successful way ..
Delicoius breakfast plus you look beautiful. The conclusion is your post so great @lenatramper.
Good pos, i like it @lenatramper
good program for your healthy. hopefully you will be succeed. most people are successful teaching others but not him self. if you can do ss planning, that is a wonderful thing. my experience, so many times I have been trying to stop smoking, I fail and fail again. hope you alwYs in healthy.
Sometimes if you can change just one habit you can accomplish a lot. I read a book called, The Power of Habit by Charles Duhigg. Amazing book, you might like it. :)
Well, good way to eat healthy, but there is only one little detail, do not drink milk, accelerate the carcinogenic process in the body, I really lived in China for two years and I assure you that the Chinese do not take it only take the soy milk that contains a lot Protein I recommend it, on the other and take a lot of green tea puts the skin, more beautiful than you already have, well you're very nice you do not need anything more hehehe