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We all know it, we hear the same thing day in, day out. healthy diet is crucial. But what is actually meant by a healthy diet? A healthy diet refers to intake of nutrientsthat the body needs to function optimally. Again, this is not just about the quantity of food, but also about the quality of the foodthat we consume or eat.

Healthy nutrition - composition

A healthy diet consists of a balanced combination of proteins, carbohydrates, good fats, dietary fiber, vitamins and minerals. These nutrients are essential for maintaining a healthy body weight, metabolism, immune system and general health. The right amount is always important, because even with vitamins, more does not always mean better.

• ProteinsProteins are the building blocks of the body and support the structure and the repair of tissue and cells. They are found in foods such as meat, fish, eggs, pulses and dairy products. Just try our vegan protein drinks out! One drink contains 26g protein per serving and 19 important vitamins, nutrients & trace elements. The perfect support to cover your protein requirements.

• CarbohydratesCarbohydrates are a source of energy of our body. They provide glucose, which is needed for brain function and physical activity. You can get complex carbohydrates from wholegrain products, fruit and vegetables. Simple carbohydrates from white flour products or sugar should be avoided as far as possible.

• Good fatsGood fats are important for the absorption of fat-soluble vitamins and support the heart health. High-quality sources of omega 3 fatty acids are olive oil, avocados, nuts and sesame seeds. Vegetable oils contain higher amounts of pro-inflammatory omega 6 fatty acids and should be avoided, as should trans fats from fried foods.

• Dietary fiberFiber : Fiber supports the digestion and keep the blood sugar level stable. They are found in wholegrain products, fruit, vegetables, pulses and nuts.

• Vitamins and mineralsVitamins and minerals play an important role in the prevention of diseases and the maintenance of a healthy strong health. They are found in a variety of foods such as fruit, vegetables, nuts, sesame seeds and wholegrain products. To support you in this, you can also use our Immune Cure try it out!

Healthy food = healthy nutrition

To achieve a healthy diet, it is important that you eat a variety of healthy foods consume. Because a varied and balanced diet helps to provide all the necessary nutrients absorption.

Avoiding sugar

It is also important that you avoid sugary drinks and sweets as much as possible. For an idea of a healthy alternative, take a look at our blog post Low sugar chocolate pralines here.

Drink enough

A healthy diet naturally includes not only the solid foods we eat, but also the liquids we drink. Avoiding sugary drinks and alcohol is very important. Equally important is the Drinking enough water. 

Eating habits/plan

In addition, it is important to healthy eating habits adapted to you to develop. It is best to eat slowly and pay attention to your feeling of satiety. This is the best way to avoid overeating and only eat when you are really hungry. For a change in diet, take a look at our blog post. (Link blog post Mindfulness)

Healthy eating means doing without?

No, that's not exactly what it means. It only means certain foods to enjoy in moderation.

exercise

A healthy diet includes not only our consumption of food but also the with our body in general. Build up regular physical activities into your daily routine to promote your health and maintain a healthy body weight. For example, how about walking for half an hour during your lunch break? jogging for half an hour? Or for 20 minutes in the morning yoga routine in the morning?

Healthy lifestyle

A healthy diet is an important part of a healthy lifestyle. It supports the physical and mental health and can help reduce the risk of diseases such as heart disease, diabetes and obesity. By having a healthy, balanced diet, we can have a have a positive impact on our health and feel good all round.

Frequently asked questions about healthy eating:

What does a healthy diet include?

A varied diet with lots of fruit, vegetables, wholegrain products, healthy fats and plenty of water.

What are the 10 healthiest foods?

 The 10 healthiest foods cannot be defined in general terms. However, the following foods - kale, broccoli, dried tomatoes, apples, linseed, green tea, blueberries, oily fish, walnuts and pulses - are already very good for you.

What is a healthy breakfast?

With a healthy breakfast the same rules apply as for a healthy diet in general. It should be varied and balanced. But above all, you should focus on whole grain products, fruit, vegetables, nuts and dairy products for a good breakfast. LiveFresh also offers you the perfect breakfast for this. Have you ever tried one of our low carb high protein porridges? Then it's about time!

You are facing an exciting time in your life - the pregnancy. It's a time full of changes, both physically and emotionally. The question of how to deal with your weight should deal withmay be buzzing around in your head. You may be wondering whether it is safe or even advisable to lose weight during pregnancy. This question is completely understandable and important for your health and the well-being of your child.

In this article, we will explore the topic of losing weight during pregnancy together. We will look at the health aspects aspects of pregnancy, the reasons for weight gain, the possible risks of losing weight and the best approaches to losing weight. healthy weight management during this special time. You'll learn when it might be appropriate to lose weight and how to make sure you and your baby are well looked after.

We will also look at alternative approaches to weight controlwill be discussed. By the end of this journey, you will hopefully be better informed and able to make informed decisions that will benefit your wellbeing and that of your child.

Let's dive into this important topic together and find out how you can get the best possible support and care during your pregnancy.

Health aspects of pregnancy

Changes in the body during pregnancy

During your pregnancy you will experience amazing transformation of your body. Your body adapts to make room for the growing baby and provide it with optimal care. Some of these changes may be obvious, others less so.

• Your belly will gradually get bigger as the uterus expands to make room for the baby.
• Your breasts will become more sensitive and larger as they prepare for breastfeeding.
• Your blood volume increases to supply the baby and placenta, which can lead to an increase in heart rate and blood pressure.
• You may notice water retention in your hands and feet, which is due to hormonal changes.
• Your skin might change, which can lead to pigmentation changes or even rashes.
• You produce hormones such as progesterone and relaxin, which can loosen the ligaments and joints to make room for the growing baby.

Weight gain during pregnancy

Weight gain during pregnancy is normal and necessary to ensure that your baby is adequately nourished. In the first few months, the weight gain be minimal, but it will increase as the pregnancy progresses. It is important to note that the recommended weight gain depends on your initial weight may vary. Your doctor will give you precise guidelines.

• Weight gain in the first trimester may be low due to nausea and vomiting.
• In the second and third trimester, weight gain usually increases as the baby grows faster.
• A balanced diet and exercise are important to promote healthy weight gain.

Nutrition and nutrient requirements during pregnancy

During pregnancy you need additional nutrientsto support the baby's growth. A balanced diet is crucial to ensure that you and your baby get all the vitamins and minerals you need.

• You need more folic acid, iron, calcium and other nutrients.
• A variety of meals with fruit, vegetables, sufficient protein and healthy fats is advisable.
• You should avoid raw meat, fish with a high mercury content and unpasteurized dairy products.
• Drink enough water to keep your body hydrated.

The LiveFresh protein drink contains many important vitamins and minerals and provides you with an optimal supply of protein. Your gynaecologist or midwife can give you recommendations on your individual vitamin and mineral requirements.

Remember that it is important to eat healthily during pregnancy to ensure both your own wellbeing and that of your baby.

You can find a quick and healthy meal at the LiveFresh vegan bowls. In less than 9 minutes you have a wholesome meal that provides you with optimum nutrition.

Losing weight during pregnancy: risks and side effects

The Losing weight during pregnancy is generally not recommendedas it carries potential risks. During this time, the focus should be on protecting both your and your baby's wellbeing. Losing weight can be problematic for the following reasons:

• You need extra energyto support your baby's growth and development. If you lose weight important nutrients missing.
• Diets and excessive calorie restriction can lead to malnutrition which can increase the risk of developmental problems in the baby.
• Extreme weight loss can increase the disturb the hormone balance and affect menstrual cycles, which can reduce the chances of a healthy pregnancy.
• Underweight or malnutrition in the mother can reduce the risk of premature birth and a low birth weight for the baby.
• Your body may try to obtain energy from stored fat reserves, which can lead to release of toxins which are normally stored in fatty tissue.
• Mothers who lose weight during pregnancy could more susceptible to infections and other health problems.

If being overweight could affect the birth and your health, your gynecologist will point this out to you in good time during routine examinations and give you appropriate recommendations. Otherwise, you can take care of losing weight after your pregnancy and slowly return to your original figure. You can find more information on losing weight after pregnancy here.

Reasons for weight gain during pregnancy

Physiological reasons

During pregnancy, there are a number of physiological reasons why weight gain is unavoidable:

• Increase in uterine sizeYour uterus grows to make room for the growing baby. This alone contributes to increased weight.
• Placenta growthThe placenta, which supplies your baby with nutrients and oxygen, also grows and contributes to the extra weight.
• Amniotic fluidThe amount of amniotic fluid surrounding the baby increases during pregnancy. This has an effect on your weight.
• Fluid retention: During pregnancy, the body retains more fluid, which can lead to water retention.

Changes in metabolism

Your metabolism changes during pregnancy, which affects your weight gain:

1. Hormonal changesHormones such as progesterone and oestrogen increase and influence your metabolism. This can lead to you storing calories more efficiently.
2. Higher energy consumptionThe growing fetus, the placenta and the increased blood volume require more energy, which leads to increased calorie consumption.

Eating habits

Pregnancy also affects your eating habits, which can have an impact on your weight:

1. CravingsMany women experience cravings for certain foods during pregnancy. This can lead to increased calorie consumption.
2. Nausea and vomiting: In the early stages of pregnancy, nausea and vomiting can cause you to eat less. Later on, however, your appetite may increase.
3. Slower digestionPregnancy hormones can slow down digestion, which can lead to digestive problems and bloating.

It is important to understand that weight gain during pregnancy is normal and is there to ensure that you and your baby are adequately nourished. Your doctor or midwife will monitor your weight gain during pregnancy and make sure it is within a healthy range. The right foods and exercise are key aspects of making sure you and your baby are well looked after during this important time.

Healthy weight management during pregnancy

Recommended weight gain during pregnancy

The recommended weight gain during pregnancy can vary depending on your initial weight. Generally, weight gain is divided into three categories: underweight, normal weight and overweight. Here are general guidelines:

• Underweight womenIf you were underweight before pregnancy, it is recommended that you gain between 12.5 and 18 kg.
• Normal weight womenWomen of normal weight should generally gain between 11.5 and 16 kg.
• Overweight womenOverweight women should gain about 7 to 11.5 kg during pregnancy.

It is important to note that individual differences and medical factors may play a role. Your doctor or midwife will give you precise recommendations based on your medical condition.

Proper nutrition during pregnancy

Balanced meals are crucial to ensure that you and your baby get the nutrients you need:

• Folic acidThis B vitamin is important for the development of the neural tube and should be taken before pregnancy.
• IronIron deficiency anemia is common during pregnancy. Eat iron-rich foods such as red meat, legumes and green leafy vegetables.
• CalciumCalcium is important for the development of the baby's bones and teeth. Dairy products and green vegetables are good sources.
• ProteinProteins are building blocks for tissues and muscles. Meat, fish, eggs and pulses are protein-rich foods.
• FiberFiber-rich foods help with digestive problems. Fruit, vegetables and wholegrain products should be included in your diet.

Exercise and sport during pregnancy

Regular physical activity can be of great benefit during pregnancy:

• Suitable activitiesWalking, swimming, yoga and pregnancy exercises are often safe options. However, consult your gynecologist before starting a new exercise program.
• PrecautionsAvoid sports with a high risk of injury or physical strain. Adapt your training to your individual needs.
• Take a breathBreathe deeply and regularly during training and avoid overexerting yourself.

Alternative approaches to losing weight during pregnancy

Emphasize well-being and health instead of weight loss

During pregnancy, focusing on weight loss can be counterproductive. Instead, the main focus should be on well-being and health:

• Accepting your bodyAccept the changes you are going through during pregnancy and recognize that these changes are normal and necessary.
• Self-careFocus on self-care and self-love. Listen to your body and respond to its needs.
• Healthy lifestyle: Strive for a healthy lifestyle that promotes both physical and mental health.

Practical tips for a healthy lifestyle

A healthy lifestyle during pregnancy can help improve your well-being without aiming for weight loss:

• A balanced dietEat a balanced diet with plenty of fresh fruit, vegetables, wholegrain products, lean protein and healthy fats.
• Portion controlWatch portion sizes and eat when you are hungry. Avoid overeating.
• HydrationDrink enough water to keep your body hydrated.
• Exercise: Engage in regular, safe physical activity that suits your fitness level. Walking, swimming and special pregnancy exercises are good options.
• Stress managementFind ways to reduce stress, such as meditation, yoga or autogenic training.

Support through professional counseling and therapy

It's important to know that you don't have to be alone if you are experiencing challenges during pregnancy:

• Psychological supportIf you are experiencing emotional or psychological stress, seek help from a psychologist or psychiatrist who specializes in pregnancy issues.
• Nutritional counselingConsult a nutritionist to receive individualized nutritional recommendations and promote healthy eating habits.
• Group supportConsider joining groups for pregnant women or moms where you can share experiences and find support.

Remember that every pregnancy is unique, and there is no 'one-size-fits-all' approach. Emphasizing wellness, taking care of your health and seeking professional support when needed are key components to a healthy and happy pregnancy.

Frequently asked questions about losing weight during pregnancy:

Is it safe to lose weight during pregnancy?

As a rule, losing weight during pregnancy is not recommended unless there are medical reasons or you are very overweight. It is important to discuss this with your doctor.

How much weight should I gain during pregnancy?

The recommended weight gain depends on your initial weight. Your gynecologist will give you individual recommendations, but in general the gain is between 11.5 and 18 kg for normal pregnancies.

What are the risks of losing weight during pregnancy?

Losing weight during pregnancy can lead to malnutrition, which can increase the risk of developmental problems in the baby. It can also cause hormonal changes and stress.

How can I promote healthy weight gain during pregnancy?

A balanced diet, regular exercise and regular medical care are crucial to support healthy weight gain.

Can I exercise during pregnancy?

Yes, in most cases exercise during pregnancy is safe and promotes good health. However, it is important to discuss this with your doctor and choose safe exercises.

What can I do if I have cravings for certain foods during pregnancy?

You can try to choose healthier alternatives and eat in moderation. Consult your doctor or nutritionist for further advice.

How can I manage stress during pregnancy?

Stress management techniques such as relaxation exercises, meditation and talking to a psychologist can help to reduce stress.

Are there any special dietary requirements during pregnancy?

Yes, you need additional nutrients such as folic acid, iron and calcium. A balanced diet is crucial.

Can I diet during pregnancy?

Diets with calorie restriction are not usually advisable. A balanced diet and a healthy lifestyle are more important.

Where can I find support and advice during my pregnancy?

You can turn to your doctor, midwife, nutritionist and mental health professionals for support and advice. There are also pregnancy groups and resources online.

The vegan diet has become an increasingly popular diet in recent years. diet established in recent years. This form of nutrition avoids animal products such as meat, dairy products and eggs and instead relies on a wide range of plant-based foods. Various reasons such as a healthy diet, sustainability or ethical considerations play an important role in the decision to go vegan.

In this article, you will find out what benefits you can benefit from when you go vegan and how you can best implement a plant-based diet. We also show you our favorite vegan recipes for lunchthat you can easily cook at home.

Why eat vegan?

A vegan lifestyle has various advantages that benefit your own health and the environment - you can find out exactly which advantages you can benefit from here:

Health benefits

A vegan lunch can have a positive effect on your health and well-being. The choice of food plays an important role in this. A vegan lunch can provide you with fiber, vitamins, minerals and antioxidants. These nutrients help to reduce the risk of heart disease and diabetes, among other things. At the same time, vegan meals are often lower in calories and contain less saturated fat, which can help with weight control.

Eco-friendliness

In contrast to the production of vegan food, the production of animal-based food requires more resources such as water and energy. Avoiding animal products and eating vegan food therefore helps to reduce the ecological footprint. A vegan lunch therefore not only promotes your health, but also that of our planet.

Ethical reasons

To promote animal welfare and prevent the exploitation of animals, many people choose to go vegan. Increased awareness of the conditions in animal husbandry and the resulting consequences for the animals promotes veganism. In this way, vegans contribute to the animal rights movement.

Well-being and weight control

A vegan lifestyle can help you to control your weight and increase your energy levels. Plant-based foods are easier to digest and lead to fewer energy dips after meals, which can also help you feel better.

Getting started with a vegan diet

There are various points that can make it easier to start a vegan diet. Here you can find out how to get started easily and healthily:

• Varied recipes: The vegan kitchen has many different, delicious and balanced recipes for you! Create a colorful and varied menu to keep you healthy, fit and happy throughout the day.

• Balanced and healthy foods: To follow a healthy lifestyle, you need to make sure you are taking in important nutrients and fiber. Plenty of vegetables such as lettuce, tomatoes and pumpkin, pulses such as beans and lentils and fruit will provide you with all the nutrients you need. Many vegans prefer tofu as a meat substitute, as it can be prepared in a similar way to meat and contains a lot of protein.

• Use vegan alternatives: The vegan diet has developed enormously in recent years, so you can easily cover your dietary requirements with vegan alternatives. Simply replace the cow's milk in your coffee with an oat or almond drink, eat a delicious soy yoghurt with plenty of fruit and nut butter for breakfast, or grill some delicious marinated tofu in the oven.

• Be aware of your reasons: If things do become more difficult, you can always remind yourself of the reasons FOR veganism. Regardless of whether it's ethical or environmental reasons, you should always know the background to your decision.

• Don't be too strict: You don't have to completely change your diet from one day to the next. Start step by step and give yourself and your body time to get used to the change.

To make it easier for you to start veganism and prevent you from resorting to fast food in stressful situations, for example, the vegan bowls from LiveFresh. The bowls are available in different flavors, are 100% vegan, super tasty, high protein and can be prepared in less than 9 minutes - a quick and vegan solution without a lot of stress!

Vegan recipe ideas for lunch

Contrary to the assumption that a vegan diet is one-sided and boring, here we show you our favorite recipes for a vegan, healthy and delicious feast! The recipes feature a balanced variety of proteins, vegetables and carbohydrates such as pasta or rice. Here are quick, vegan and delicious recipes that you can cook for lunch:

On our blog you will find more delicious and vegan recipes to try out. You'll also always find the latest articles about nutrition and health!

Frequently asked questions about vegan lunches:

Do veganism and sport go together?

With a balanced and varied diet, you can do sport without any problems. Especially if you do a lot of sport, you should make sure you get enough vegan protein sources sources of protein. These include beans, lentils and tofu. Nutrient-rich vegetables such as tomatoes, lettuce and pumpkin should also be included in your diet.

Is it possible to eat a balanced diet with a purely plant-based diet?

If the vegan diet is carefully planned, it can be balanced and healthy. However, there are some important aspects to consider to ensure that all nutritional needs are met.

Despite the fact that a vegan diet offers health benefits, there are some potential challenges. Above all protein supplywhich is usually provided by meat and dairy products, must be replaced with a variety of plant sources such as pulses, nuts, seeds and soy in a vegan diet. If not all nutrients can be covered by the diet, vegan nutrition experts recommend taking supplements such as vitamin B12. 

Is vegan food expensive?

No, quite the opposite. Compared to meat products, vegan alternatives, vegetables, fruit and pulses are often cheaper. Try to cook for yourself as often as possible and avoid processed substitute products to avoid spending unnecessary money on a healthy diet.

On our blog and also on our TikTok channel you'll find lots of great vegan recipes that you can easily try out at home! The recipes range from pastato modified dishes such as vegan curry up to summer salads - there is something for everyone here!

What foods can I eat as a vegan?

Especially with a vegan lifestyle, you should pay attention to a balanced and nutritious diet. Here are some foods that you can easily integrate into your vegan diet:

#Proteine

It is often assumed that there are only a few sources of protein in a plant-based diet, as meat, fish, milk and eggs are not consumed. But even as a vegan, you can supplement your meals with tasty and protein-rich foods. Easily prepared and served with rice, transformed into a vegan curry or deliciously integrated into a salad - we have listed the best vegan protein sources for you here:

• Lentils, chickpeas, beans, peas

• Tofu and tempeh

• Soy milk, soy yogurt

• Almonds, walnuts, cashew nuts

• Chia seeds, linseed, hemp seeds

• Quinoa, bulgur, millet

#Fette

Healthy fats are an important part of a healthy diet and should not be neglected in a vegan diet. Vegan sources of fat include, among others:

• Avocado

• Nuts and seeds

• Olive oil, coconut oil

• Coconut milk

#Ballaststoffe

You're in luck here! Only plant-based foods contain fiber, which is why you are well supplied with it. Here are the best vegan sources of fiber:

• Wholemeal products

• Vegetables: tomatoes, pumpkin, lettuce, broccoli, carrots

• Fruit: apples, berries, oranges

• Legumes: peas, beans, chickpeas

• Nuts and seeds

• Dried fruit

#Kohlenhydrate

In addition to familiar foods such as rice, pasta and potatoes, you should also choose more pulses when it comes to carbohydrates, as these also serve as a source of protein.

• Cereals: rice, pasta, couscous

• Potatoes and sweet potatoes

• Bread and cereal products

• Maize

• Pulses: lentils, beans, peas

Can I find vegan lunches in restaurants?

Yes, you can definitely find a vegan lunch in restaurants. As the demand for vegan options has increased significantly in many restaurants, many restaurants have added vegan dishes to their menus.

When looking for suitable restaurants, you can search online for vegan restaurants in your area. There are many websites and apps that list vegan-friendly restaurants and even offer reviews from other diners. Before you visit a new restaurant, you can always check the menu online or call the restaurant directly and ask for vegan options.

Even if a restaurant doesn't have explicitly vegan dishes on the menu, they can often adapt existing dishes to make them vegan. For example, many vegetables or carbohydrate side dishes such as pasta, rice or potatoes are vegan from the ground up and can be eaten without any problems. Salads are also usually prepared vegan - pay attention to your choice of salad dressing.

Start the day in a self-disciplined and focused way - This is the aspiration of many successful people who have a effective morning routine practise. The first few hours of the day lay the foundation for the course of our day, influencing our energy, productivity and even our emotional state. A well-thought-out morning routine can be much more than just the usual routine of getting up, washing and having breakfast. Rather, it acts as a personal ceremony that enables us to prepare our body and mind optimally for the day. But why is a structured morning routine important at all? What benefits can it offer and how can it be successfully integrated into everyday life? In this article, we delve into the world of morning routines and reveal how they can not only transform the start of your day, but also have a positive impact on your overall attitude to life.

Why is a morning routine important?

A structured morning routine may seem like a mere sequence of activities at first glance, but its impact goes far beyond that. It forms the foundation for a successful day and can have numerous positive effects:

• Positive effects on the course of the day: The way we start the morning significantly shapes the course of the entire day. A conscious morning routine helps to get the day off to a targeted start and set positive impulses. By putting ourselves in an open-minded and productive mood in this way, we lay the foundation for successful experiences and adventures.

• Creating mental clarity and focus: Mornings provide a unique opportunity to free ourselves from the distractions of the previous day and clear our minds. Through consciously chosen actions such as meditation, reading or yoga, the morning routine can help to calm the mind and create mental clarity. This allows for improved concentration and alertness throughout the day.

• Increase productivity and efficiency: A well thought out morning routine allows you to use your time effectively in the morning and focus on the most important tasks. This leads to increased productivity, as the morning hours are often quieter and less distracted by external distractions. By using the first few hours of the day specifically for important tasks, you can make the rest of the day more successful.

• Promote physical and mental health: A balanced morning routine can have a positive impact on physical and mental health. By integrating exercise, healthy eating and relaxation techniques, physical fitness and emotional well-being can be promoted. The morning routine thus becomes an act of self-care that increases general well-being in the long term.

Overall, it is clear that a morning routine is much more than just a time schedule. It serves as a powerful start to the day, enabling us to take control of our daily routine, strengthen our mental resources and improve our quality of life.

Elements of a successful morning routine

The structure of a morning routine can be varied and customized. However, there are some basic elements that can make up a successful morning routine:

• Getting up early: Getting up early allows you to start the day consciously and without rushing. This time advantage gives you the opportunity to start the day in a calm and relaxed manner.

• Hygienic routine: A thorough hygiene routine not only makes you feel good, but also helps you feel fresh and awake. This includes brushing your teeth, facial care and a refreshing shower or bath.

• Hydration: Start the day with a glass of warm water to hydrate your body. For a fresh kick in the morning, the LiveFresh Happy Lemon ideal: water with refreshing lemon and acerola with extra vitamin C to wake you up.

• Exercise and sport: Physical activity in the morning promotes blood circulation, boosts energy and improves your mood. Whether it's simple stretching, yoga or a short workout - exercise can activate you and invigorate your mind. Ideal for this are workouts and yoga sessions with different levels of difficulty so that you can adapt them to your fitness level, but also to your morning energy.

• Nutrition: The right nutrition in the morning is essential to supply the body with energy and get the metabolism going. Protein-rich breakfast optimally satiates you and helps you to lose weight.

Tips for establishing a sustainable morning routine

Building a successful morning routine takes time, commitment and adaptability. Here are some tips that can help you develop a sustainable morning routine:

• Step-by-step implementation: Lifestyle changes are best done gradually. Start with small adjustments to your morning routine and gradually add new elements. This prevents overwhelm and makes it easier to integrate new habits in the long term.

• Adapt to personal preferences and needs: Every person is unique. Design your morning routine so that it suits you. Take into account your own preferences, time constraints and health needs to create a routine that you enjoy following.

• Continuity and patience: Building a morning routine takes time and patience. Keep at it, even if it is difficult at first or setbacks occur. Give yourself the space to get used to the new habits.

• Be flexible with changes to your daily routine: Life is dynamic, and sometimes unforeseen events require adjustments to your routine. Be flexible and ready to adjust your morning routine if necessary without causing frustration.

• Introduce a reward system: Associate your morning routine with positive experiences to keep you motivated. Reward yourself after a successful week or after reaching certain goals to make it easier to keep going.

• Visualize the successful day: Visualize how your day will go if you follow your morning routine. Visualization can increase your motivation by giving you a clear picture of how implementing your routine will lead to a productive day.

• Community and support: Share your goals and progress with friends, family or like-minded people. A supportive community can provide you with extra motivation and help encourage each other along the way to establishing your morning routine.

Establishing a sustainable morning routine requires determination and perseverance, but the positive impact on your life is worth it.

Examples of individual morning routines

Creating a morning routine is highly personal and can vary depending on your lifestyle, goals and preferences. Here are some examples of how you could customize your morning routine:

Morning routine of an early riser: As an early riser, you want to take advantage of the calmness of the morning to best prepare yourself for the day. Your morning routine could look like this:

1. Get up before sunrise: You get up early to enjoy the stillness and freshness of the morning.

2. Exercise: You start with light stretching exercises or a short jog to get your body going.

3. Meditation: You take time for meditation to calm your mind and find clarity.

4. Healthy breakfast: You enjoy a nutritious breakfast with protein, fiber and fruit.

5. Planning: You make a list of your daily goals and set priorities.

Morning routine for working people with limited time: As a busy person, you want to develop an efficient morning routine that prepares you for the working day:

1. Getting up efficiently: You get up on time to avoid time pressure.

2. Short exercise: You do some quick exercises to get your circulation going.

3. Quick breakfast: You prepare a simple but balanced breakfast that you can take with you.

4. Positive affirmations: You take a moment to motivate yourself and gather positive thoughts.

5. To-do list: Make a short list of the most important tasks for the day.

Morning routine to promote the creativity: As someone who values creativity, you can use your morning routine to awaken your creative energies:

1. Waking up slowly: You take time to slowly awaken from sleep and gather your thoughts.

2. Creative expression: You use the morning hours to paint, write or make music.

3. Seek inspiration: You read inspiring texts or look at creative works to stimulate your thoughts.

4. Reflection: You record your thoughts and ideas in a creativity journal.

5. Free thinking: You consciously sit down with an open mind to develop new ideas without censoring yourself.

Remember that these examples are just suggestions. You can shape your morning routine according to your personal needs and goals to make the most of your start to the day.

Common challenges and solutions

Establishing a morning routine can face some obstacles on the way to a productive day. Here are some common difficulties and possible solutions to overcome them:

Difficulty getting up: It can be hard to struggle out of bed early in the morning. Here are some ways you can overcome this hurdle:

1. Gradual adjustment: Set your alarm a little earlier each day until you get used to the new time.

2. Create motivation: Reward yourself with a little treat in the morning to make the process of getting up more enjoyable.

3. Plan activities: Plan activities in the morning that bring you joy, such as a cup of your favorite tea or a good book.

Time management: Mornings can get hectic when you're trying to get a lot of activities done in a short amount of time. Here are some tips to optimize your time management:

1. Prioritize: Identify the most important activities and focus on them instead of getting lost in trivia.

2. Prepare the evening before: Prepare things like clothes or breakfast the night before to save time in the morning.

3. Realistic time planning: Allow enough time for each activity to avoid stress.

Maintain motivation: It can be difficult to maintain motivation for your morning routine. Here are some approaches to maintain your enthusiasm:

1. Visualize goals: Remember why you introduced the morning routine and visualize the positive results.

2. Celebrate small successes: Reward yourself for each day that you have successfully carried out your morning routine.

3. Incorporate variety: Incorporate new elements into your morning routine every now and then to maintain variety and interest.

Overcoming these challenges requires patience and adaptability. By finding creative solutions and realizing how your morning routine positively impacts you in the long run, you will be better able to overcome obstacles and maintain your routine consistently.

Frequently asked questions about morning routines:

Why is a morning routine important?

A morning routine lays the foundation for a successful day. It makes it possible to start the day consciously, promote mental clarity, increase productivity and support physical and mental health.

How do I find the right morning routine for me?

The right morning routine depends on your personal goals, preferences and time constraints. Experiment with different activities and break times to find out what suits you best.

How do I overcome the difficulty of getting up early?

Gradually start setting your alarm a little earlier until you get used to the new time. Plan enjoyable activities in the morning that motivate you to get out of bed.

What do I do if my everyday life brings unpredictable changes?

Be flexible and adapt your morning routine if necessary. Prioritize important activities and find alternative solutions for unexpected obstacles.

How do I maintain my motivation for my morning routine?

Visualize the positive results of your morning routine, celebrate small successes and build variety into your routine to maintain interest.

Can I change my morning routine on weekends?

Yes, you can adjust your morning routine on weekends to enjoy more flexibility. However, it might be helpful to keep some core activities to maintain consistency.

How long should my morning routine last?

The duration of the morning routine is individual. It can vary from 15 minutes to an hour or more, depending on the activities you incorporate.

What do I do if I don't have enough time for an extensive morning routine?

Even short routines can be effective. Prioritize activities that are most important to you and find ways to fit them into your limited time.

How long does it take to make my morning routine a habit?

The time it takes to make a morning routine a habit can vary. However, it usually takes at least 21 days for a new habit to become established.

Can I change my morning routine after a while?

Yes, your morning routine is not set in stone. You can adjust it at any time to meet your changing needs and goals.

Self-optimization and well-being often begin with a a conscious change in diet. The way we eat affects not only our physical health, but also our mental health. energy, mood and long-term quality of life. In a world where a variety of dietary options are available and scientific knowledge is constantly growing, our food choices are becoming more important than ever before. Changing our diet can have a variety of goals, whether it's weight management, improved vitality or disease prevention. In this article, we will take an in-depth look at the aspects, challenges and benefits of changing your diet to develop a deeper understanding of how we can improve our health through conscious choices. lifestyle through conscious choices can have.

The need to change your diet

Health problems caused by an unhealthy diet

An unbalanced and unhealthy diet can have far-reaching effects on our health. The variety of food available todayoften accompanied by processed and high-calorie options, has led to a increase in diet-related diseases has led to an increase in diet-related diseases. Obesity, diabetes, cardiovascular disease and other health problems are closely linked to our eating habits. The importance of a conscious change in diet is therefore becoming increasingly clear in order to tackle these health challenges.

Effects of nutrition on body and mind

The link between nutrition and physical well-being is undeniable. Our food choices not only influences our weightbut also our energy level, immune system and body composition. But it's not just the body that reacts to what we eat - the mind is also influenced by our diet. Studies show that certain nutrients and foods have a direct effect on our mood, concentration and cognitive function can have. A targeted change in diet can therefore not only help with weight loss and bring physical but also mental improvements.

For an easy introduction to a change in diet and nutrition, the juice cures from LiveFresh. For a healthy diet you will find many tasty and healthy recipes and more information about a balanced diet.

The challenges of changing your diet

Habits and social aspects

A change in diet often requires a change in long-standing habits. Our preferences and routines can prove to be obstacles when it comes to introducing new, healthier foods. In addition social aspects social events, family dinners and the eating habits of our social environment can make it difficult to consistently pursue new nutritional goals. Coping with these habits and social influences is a key component of a successful dietary change.

Time and budget management

The hectic pace of modern life can the time and budget management for a healthy diet. Preparing fresh meals often takes more time than reaching for convenience foods. Additionally, healthy foods can be more expensive, which can challenge the financial side of dietary changes. The ability to manage limited time and budget effectively is crucial to achieving a sustainable and balanced diet.

With the vegan bowls from LiveFresh you can prepare a healthy meal in a short space of time that will fill you up and help you lose weight thanks to low carb high protein.

Planning a successful dietary change

Goal setting and realistic expectations

One clear objective is the starting point for a successful change in diet. Define whether you want to losing weight, improving your health or other goals. It is important to have realistic expectations and to be aware that sustainable change takes time. Set intermediate goals to track progress and stay motivated.

Creating an individualized nutrition plan

A customized nutrition plan is a key tool for a successful transition. Take into account your preferences, lifestyle, allergies or intolerances. Plan meals and snacks for the week in advance to minimize temptations. A balanced plan that contains all the necessary nutrients makes it easier to implement and increases the chances of success. If you have some time, you can create your own diet plan for losing weight together. If you're short on time and don't want to go shopping and spend a long time in the kitchen, then the food cleanse from LiveFresh is just the thing – Low carb, high protein and 100% vegan you are completely supplied every day. The ready-made nutrition plan guides you through the entire diet. 

Healthy nutrition in everyday life

Shopping and stockpiling

The key to a healthy diet in everyday life lies in shopping correctly and stocking up wisely. Create a shopping list based on your individual nutrition plan to select healthy foods. Look for fresh fruit, vegetables, protein nuts and whole grain products. Keep your stores stocked with healthy options to minimize temptations. Avoid sugar and sugary convenience foods, this will make it easier for you to change your diet by avoiding cravings.

Cooking and preparing healthy meals

The preparing meals at home gives you full control over your diet. Experiment with different cooking methods such as steaming, roasting or grilling to preserve the flavor and nutrients of the food. Use fresh herbs and spices to intensify the flavor without adding calories. Plan meals in advance to make everyday cooking easier.

Tips for on the go and social occasions

Healthy eating should also be possible on the go and at social events. Prepare snacks such as nuts, fruit or vegetables to avoid cravings. In restaurants, choose dishes with lots of vegetables and protein. Drink enough water to stay well hydrated and avoid cravings. At social events, share dishes or choose smaller portions to allow enjoyment without overindulging.

By consciously shopping, cooking efficiently and making strategic choices on the go or at social events, you can integrate healthy eating into your everyday life and benefit from the positive effects in the long term.

Food choices and nutrients

Important nutrients and their functions

When it comes to healthy eating, it's important to know the right nutrients and understand why they are so crucial for you. Here are some of the important nutrients and what they do for you:

1. Protein: These building blocks are not only important for muscle building, but also for tissue repair and the production of enzymes and hormones.

2. Carbohydrates: They are the main source of energy. Complex carbohydrates from wholegrain products provide you with energy for longer and keep your blood sugar levels stable.

3. Fats: Healthy fats are essential for the absorption of fat-soluble vitamins, the function of organs and the regulation of inflammation. Choose unsaturated fats from nuts, avocados and fish.

4. Vitamins: Different vitamins support different bodily functions. Vitamin C strengthens the immune system, while vitamin D is needed for strong bones.

5. Minerals: Calcium is important for bone health, iron for oxygen transport in the blood and magnesium for muscle function and the nervous system.

Food groups and their importance

Not only are individual nutrients important, but also the groups of foods from which we obtain them. Here are some food groups and their importance:

1. Fruit and vegetables: Rich in vitamins, minerals and fiber that can support and protect you from disease. The more colorful, the better!

2. Proteins: In addition to animal sources such as meat, fish and dairy products, plant sources such as pulses, tofu and nuts are also important.

3. Dairy products or alternatives: These provide calcium and vitamin D for strong bones. Plant-based alternatives such as almond or soy milk are also a good choice.

4. Healthy fats: Avocados, nuts, seeds and high-quality vegetable oils are rich in unsaturated fatty acids and should be consumed in moderation.

By incorporating a variety of these foods into your diet, you can ensure that your body gets the nutrients it needs to function optimally. Remember that a balanced mix of the right foods is the key to a healthy lifestyle.

Ensure long-term success

Sustainability of the dietary change

You've already learned so much about healthy eating and have perhaps already taken the first step! But how do you ensure that these changes are sustainable in the long term?

• Small steps: Start with realistic goals and focus on gradual changes. This avoids excessive demands and makes the process more sustainable.

• Diversity: You can achieve long-term success by maintaining a varied diet. Try out new foods and recipes regularly to maintain your motivation.

• Adapt slowly: Instead of making a radical change, work on gently integrating your new eating habits into your everyday life. This will give you a better chance of sticking to them in the long term.

Dealing with setbacks

No change is ever straightforward. Setbacks are part of the process, but they don't have to discourage you:

• Self-compassion: Be kind to yourself when things don't go as planned. Everyone has a bad day - that doesn't mean you've given up.

• Analysis: Use setbacks as an opportunity to reflect. What led to this? What strategies could help to overcome similar situations in the future?

• Carry on: A setback is no reason to throw in the towel. Find your inner drive to get up again and stick to your goals.

Integration of exercise and sport

A healthy diet often goes hand in hand with regular exercise. Here are some tips on how you can activity into your everyday life everyday life:

• Find joy: Choose activities that you enjoy, be it dancing, walking, yoga or swimming. This will keep you motivated.

• Include everyday life: You don't have to run to the gym. Bicycle instead of car, stairs instead of elevator - small changes can make a big difference.

• Realistic goals: Set yourself achievable goals. It's not about how hard you train, but how consistently you stick to it.

Remember that health is a journey, not a destination. Having the mindset to deal with setbacks and the willingness to continually work on your wellbeing are keys to long-term success. You have the power to make these changes in your life and get the best out of yourself!

Frequently asked questions about changing your diet:

What is the best way to start changing my diet?

The best approach is to start with small steps. Set realistic goals and start with a change. This could mean eating more fruit and vegetables or replacing unhealthy snacks with healthy alternatives. A gradual approach makes it easier to adapt to new habits.

How can I overcome my old eating habits?

The key lies in making conscious decisions. Reflect on your previous habits and think about how you can replace them with healthier alternatives. Set clear motives for your change in diet, be it for your health, your well-being or your long-term goals.

How do I deal with cravings?

Cravings are normal and can be a challenge. Plan ahead by having healthy snacks available that you can enjoy. Make sure you stay full by creating meals with enough protein, fiber and healthy fats. Also drink enough water, as sometimes thirst is perceived as hunger.

What role does portion control play?

Portion control is important to prevent overeating. Make sure you listen to your body and only eat when you are hungry. Avoid distractions while eating to consciously enjoy your meal. Use smaller plates and bowls to avoid larger portions.

Should I count calories?

Calorie counting can be helpful to develop a better understanding of the energy density of food. However, it's not always necessary, especially if it affects your wellbeing. Instead, focus on choosing nutrient-rich foods and paying attention to your satiety.

How do I deal with social occasions or restaurants?

Social occasions can be challenging, but you can still make conscious choices. Plan ahead by having a healthy meal or snack beforehand to avoid cravings. In restaurants, look for healthy options on the menu and pay attention to portion sizes.

How do I stay motivated to eat healthy in the long term?

Find your personal reasons for changing your diet and remind yourself of them regularly. Set clear goals and reward yourself for reaching milestones. Look for support from family, friends or online communities. Remember that healthy eating will improve your well-being in the long term.

How do I find out which diet is best for me?

There is no one-size-fits-all solution. Experiment and observe how different nutritional approaches react to your body. Pay attention to your energy levels, digestion and mood.

In today's world, where more and more people attach importance to a healthy lifestyle, the importance of a low-purine diet is also gaining increasing attention. Purines are natural componentswhich in many foods and are broken down into uric acid in the body. A excessive consumption of purine-rich foods can lead to a corresponding predisposition to a increase in uric acid levels and can lead to various health problems such as gout gout.

A low-purine diet is not beneficial or advisable for everyone. Only if your body has difficulty breaking down uric acid should purines be reduced in your diet. More detailed information on low purine diet can be found in our article on low purine diet.

In this article, we will focus on a variety of low-purine foods that can be integrated into a balanced diet. In addition, we will give you the best recipe suggestions for low-purine dishes to ease the transition to a low-purine diet and promote the enjoyment of healthy food.

Foods that are preferred in a low-purine diet

• Fruit and vegetables:

Fruits and vegetables are very important in a low purine diet as they are low in purines and rich in fiber, vitamins, minerals and antioxidants. Favor a variety of fresh fruits such as apples, berries, citrus fruits and bananas. For vegetables, you can focus on green leafy vegetables, tomatoes, peppers, cucumbers and carrots. These foods can help maintain a balanced diet while providing you with important nutrients.

• Whole grain products:

Whole grains such as whole wheat bread, whole wheat pasta, brown rice, oatmeal and quinoa are good options in a low purine diet. They are rich in fiber and provide long-lasting satiety. Whole grain products can help to keep blood sugar levels stable and promote healthy digestion.

• Dairy products and eggs:

Dairy products such as milk, yogurt and cheese, as well as eggs, are low-protein foods that can be favored. They provide important nutrients such as calcium, vitamin D and high-quality protein.

• Nuts and seeds:

Nuts and seeds are good sources of healthy fats, fiber and plant-based protein. Walnuts, almonds, chia seeds, flax seeds and sunflower seeds are examples of nuts and seeds that can be favored in a low purine diet. They can be used as snacks, toppings for salads or as ingredients in dishes.

• Low-fat proteins:

Low-fat protein sources, such as chicken, turkey or fish, are rich in amino acids and support muscle building and tissue repair while being low in purines. Red meat or very high-fat meat, on the other hand, contains more purines.

These low-purine foods are rich in important nutrientssupport healthy digestion, promote heart health and can help with weight control. By eating these foods into your dietyou can not only reduce the purine contentbut also a promote a balanced diet and benefit from the positive effects on health.

Purine table: Foods that increase your uric acid

If you want or need to eat a low-purine diet, you should avoid purine-rich foods with a content of more than 250 mg uric acid entirely abstain.

Explanation:

• 1 mg uric acid corresponds to approximately 0.42 mg purines
• 1 mg of purines corresponds to approximately 2.4 mg of uric acid

Recipe suggestions for low-purine dishes

Ideas for low-purine breakfast options

• Oatmeal with fresh berries and almonds: Cook oatmeal with low-fat milk or almond milk and garnish with fresh berries and chopped almonds.
• Scrambled eggs with vegetables: Prepare scrambled eggs with peppers, spinach, tomatoes and onions. Serve with a slice of wholemeal bread.
• Greek yogurt with nuts and honey: Enjoy low-fat Greek yogurt with chopped nuts and a drizzle of honey.
• Vegan breakfast smoothie with berries and oat flakes

You can also find more breakfast ideas at Fitness breakfast: a perfect start to the day or Healthy breakfast to lose weight.

Suggestions for low-purine main courses

• Grilled chicken with baked vegetables: Season chicken breast with spices of your choice and cook on the grill or in the oven. Serve with a mixture of baked vegetables such as zucchinis, peppers and eggplant.
• Lentil soup with vegetables: Make a hearty lentil soup with carrots, celery, onions and spices. Garnish with fresh herbs.
• Grilled fish with quinoa: Grill a fillet portion of oily fish such as salmon or mackerel and serve with a side of quinoa and steamed vegetables.
• Oven-baked Brussels sprouts with cauliflower rice: Not only low in purines, but also ideal for losing weight.
• Avocado toast made from sweet potatoes: is not only healthy, but also delicious!

LiveFresh also offers vegan bowls in many different flavors - with a focus on low carb and high protein. These dishes create the ideal basis for losing weight and can be prepared in just a few minutes.

Snack and dessert ideas with a low purine content

• Vegetable sticks with hummus: Cut various vegetables such as carrots, cucumbers and peppers into sticks and dip with homemade hummus.
• Fruit skewers: Thread fruit such as melon balls, grapes and pineapple onto skewers and enjoy as a refreshing snack.
• Yoghurt with berries: Mix yogurt with fresh berries such as strawberries, blueberries or raspberries and garnish with a pinch of cinnamon.

These recipe suggestions offer delicious options for low-purine dishes that are both healthy and tasty. You can find more healthy snack ideas and recipes on our blog and our Instagram channel. By using fresh ingredients and spices, you can prepare a variety of delicious meals to suit your needs. Enjoy your meal!

Frequently asked questions about low-purine foods:

Are low purine foods only relevant for people with gout or uric acid problems?

No, low-purine foods can also be relevant for people without specific gout or uric acid problems. A low-purine diet rich in fruits, vegetables, low-fat proteins and whole grains can be part of a healthy diet and reduce the risk of obesity and chronic diseases such as cardiovascular disease.

Can a low-purine diet permanently reduce uric acid levels in the blood?

Yes, in many cases a low purine diet can help to lower blood uric acid levels, especially when practiced in conjunction with a healthy lifestyle. However, it is important to note that individual response to diet and lifestyle can vary. In some cases, additional medication may be required to control uric acid levels.

Which drinks are low in purine and can be consumed without hesitation?

Low purine drinks usually include water, herbal teas, unsweetened tea and coffee. These drinks are generally purine-free or have a very low purine content and can be consumed without hesitation.

Are low-purine foods low in other important nutrients?

No, low-purine foods are generally not low in other important nutrients. Fruit, vegetables, wholegrain products and low-fat proteins are rich in vitamins, minerals, fiber and other nutrients that are important for a balanced diet.

Can a low-purine diet be combined with other special diets such as gluten-free or lactose-free?

Yes, a low purine diet can easily be combined with other special diets such as gluten-free or lactose-free. There are many food options that can be used in different diets to ensure that the diet meets individual needs.

Do you have to completely avoid purine-rich foods or is there a recommended limit?

For some people, particularly those with gout or hyperuricemia, it may be advisable to reduce or limit consumption of purine-rich foods. However, it is rarely necessary to avoid these foods completely unless a doctor has specifically recommended it. Moderate consumption of purine-rich foods may be acceptable for most people as long as it is part of a balanced diet.