An apple a day keeps anyone away if thrown hard enough!

Salad, onion, apples, boiled eggs, walnuts, avocados, black cumin, parsley, olive oil, chilly, salt, pepper, lemon

Apples not only keep the doctor away it is also a good source of dietary fibre and vitamin C.

Vitamin C is good for:

• cold symptoms treatment
• healing wounds
• lowering cholesterol
• blood flow improvement 
• lowering heart diseases and stroke risk
• cancer treatment
• reducing development of neurological disorders
• reducing breathlessness
• improvement of asthma symptoms
• reducing arthritis symptoms
• tuberculosis treatment

#eatshitfun%!

Office Food: Microwaved Asparagus and Egg with Smoked Salmon

Some people say, they can't eat proper food in the office... they don't have time ...they don't have the possbility to prepare it - and then they go and get themselves a fatty sandwich from the discounter next door.....

Blablabla! This dish is prepared in less than 10 minutes and all you need is a microwave (which I bet 99% of all offices have!)

Asparagus - Smoked Wild Salmon - Poached Egg - Lemon butter

Asparagus is a good source of Pantothenic Acid, Calcium, Magnesium, Zinc and Selenium, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Iron, Phosphorus, Potassium, Copper and Manganese. The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.

#eatshitfu%!

Post-Workout Meal .... or "Good-Start-in-the-Day" Breakfast

After a hard workout you have to make sure, that you fill up with proteines AND carbohydrates. Why carbohydrates (Oh God WHY???) ?? This is because the carohydrate reservoir (Glycogene depot) in the human body is limited and depleted quite fast.

Make sure you eat "good" (slow) carbohydrates most of the time - but if you have that craving for "something else" - after workout is the moment you can allow yourself some goodies (within 1, max. 2 hours after workout!)

Here some very quick and easy ideas for a post-workout dish which is ready in 3 minutes:

1 egg - radicchio - tamatos - peppers - chili - chives - avocado

Eggs - don't be afraid to eat them! I know: eggs had a rather unwholesome reputation. Thanks to its high cholesterol content, the egg was deemed villainous. BUT - along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.

1 egg - mushrooms - peppers - chives / full grain rye-oat bread

1 egg - onion - spinach - mushrooms - tomatos

#eatshitfu%!

Gratinated broccoli... the slim way

Well - I love gratinated food... I simply love the crust and the smell and the taste - but not so much the calories :(

Try this low calorie way of gratinating - you will love it! Simply use low fat curd cheese, egg.... and to give it a little crunch roast some bacon (try to use the "not-so-fat" one..and roast it until all the fat is gone - drain the rest on a kitchen paper )

Broccoli - curd - egg - bacon

Broccoli ist not only very low in calories, but s also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

#eatshitfu%!

Anti-Aging Breakfast

Scrumbled eggs with
spinach,
mushroom
and onions.

Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. They are good for: strong muscles, a healthy brain, good energy production, a healthy immune system, lower risk of heart disease, healthy baby development during pregnancy, healthy eyesight, weight loss and maintenance and a healthy appearance.

A single cup of spinach has 200 percent of our vitamin K daily requirement. Vitamin K helps our bones absorb calcium. Spinach also has large amounts of folic acid, manganese, magnesium, iron, vitamin A and vitamin C. Spinach is also a food source for quercetin, a strong antioxidant that can prevent your low-density lipoprotein cholesterol from being oxidized and clogging your arteries

One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.

Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
 

#eatshifu%!

137% biological value: spinach-potatoes-eggs

How much of our protein intake will be converted in to endogenous protein depends on its biological value (BV). The BV indicates how much gram endogenous protein is built out of 100 gram protein intake, its value depends on the amount and ration of essential amino acids.

Chicken Egg has the highest BV with 100%. Beef and Tuna each has a BV of 92,  cow's milk 88 and poatoes 76.

Combining certain food like eggs and potatos for example, lead to even higher BV of 137. So the body utilises the combination of these foods better than eaten seperated.

Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value.

Potatoes are rich in Vitamin C, Vitamin B6, Potassium and Manganese.

Always add some veggies to your meals, in this case spinach matches perfectly. And if you want some more caloriens after your workout you can also add some bacon and cheese.

#eatshitfu%!

Breakfast of the week

scrambled eggs
tomatos
garlic

add some whole grain bread and rosemary

Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. Take note that nutrion of the oviparous chicken has significant impact on the egg´s nutritive value. Chickens that also get to eat plants, insects, worms and slugs got 2/3 more vitamin A, 2x more omega-3 fatty acids, 3x more vitamin E, 4-6x more vitamin D, 7x more beta-carotene, 1/3 less cholesterol and 1/4 less saturated fatty acids.

Tomatos contain the carotene lycopene, one of the most powerful natural antioxidants - especially in cooked tomatoes.

Your breakfast and your post-workout snack should cover your biggest carb intake of the day. Whole grain bread will help to keep your blood sugar level stable, lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease-risk factors.  Whole-grain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains.

Garlic has rich amounts of vitamins B6 and C, and the dietary minerals, manganese and phosphorus. It is a good source of thiamine (Vitamin B1), and pantothenic acid (Vitamin B5), as well as calcium, iron, and zinc. Garlic effectively lowers total cholesterol and LDL cholesterol, has a marginally positive effect on HDL cholesterol, but no significant effect on blood triglyceride levels.

Rosemary is a good source of Vitamin A, Thiamin and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Calcium, Iron and Manganese.

#eatshitfu%!