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No matter whether you like doing yoga, attending sports classes or working out on the ergometer at home: To train properlyit is important that your body has sufficient energy. You can do this, for example, with sensibly composed fitness food for example.

Delicious fitness dishes are rich in protein and therefore also support muscle building in a natural way. Tofu, for example, provides an extra portion of protein, while crunchy vegetables can boost your vitamin levels. We give you tips, how to eat a balanced fitness meal usually is composed of and inspire you also with tasty recipe ideas. If you often no time to cook we have also have a solution for you.

These nutrients should be included in fitness food

If you exercise regularly, you should make sure you have a a balanced diet pay attention, that supports you in achieving your training goals. That's why you need a well thought-out composition of your fitness food.

The following nutrients are typical components of fitness meals:

• ProteinsProtein is one of the most important components of muscles. When they are stressed during sport, the cell nuclei produce protein, which is then stored in the body. In simple terms, this causes the muscle to grow. So if you are focusing on building muscle, you need to make sure your protein intake is high enough.
• CarbohydratesCarbohydrates provide your body with sufficient energy. For example, if you have strenuous training sessions ahead of you, it can be an advantage if your fitness food contains carbohydrates. Would you like lose weightyou should make sure that the proportion of carbohydrates is not too high.
• FatsThey not only ensure that your body can utilize the important fat-soluble vitamins (A, D, E, K), they are also, just like carbohydrates, an important source of energy. A distinction is made between saturated, monounsaturated and polyunsaturated fatty acids. Balanced fitness meals generally contain mainly the latter, as they play a key role in vitamin absorption.
• MineralsThey fulfill important functions in the body. These include, for example, calcium, magnesium, zinc and iron. Calcium is primarily known for its influence on bone density, while magnesium is important for muscle contraction. Zinc is involved in muscle building and ensures an optimal oxygen supply within the muscles. Inhaled oxygen is transported to them as quickly as possible thanks to iron. This mineral is an essential component of our red blood cells.

We understand that it difficult, especially at the beginning to give yourself a to put together a healthy fitness meal. To make it easier for you, we have put together some great recipes for you, which you can cook directly or use as inspiration inspiration. If you don't have time or don't feel like spending a long time in the kitchen, you can simply order healthy fitness food. The vegan bowls from LiveFresh for example, are low carb and high protein and can be prepared in less than 9 minutes.

Recipe-Inspo: Delicious fitness dishes

Balanced fitness meals should have a a high proportion of proteins and contain healthy fats. This will not only help you lose weight, but also give you enough energy to complete your training.

Tips and recipes for delicious fitness dishes for lunch and dinner

• Vegan chicken teriyaki with sugar snap peasFor a low carb version, simply replace the basmati rice with cauliflower rice. If you can't find or don't like a vegan chicken alternative, you can use conventional chicken or tofu instead.
• Vegetarian Beet carpaccio with rocket and goat's cheese and walnut topping: If you prefer vegan dishes, you can replace the goat's cheese with a plant-based alternative.
• Vegan low carb wraps with couscous and black beans: If you don't have black beans at home, simply use kidney beans instead.
• Vegan avocado spaghettiIf you want to follow a low-carb diet, it's best to replace the spaghetti with pasta made from lentils or peas.
• Vegan summer rolls with cucumber and carrots
• Vegan lentil and broccoli curry with cashew nuts
• Vegan glass noodle salad with sugar snaps and tomatoes
• Vegan cucumber sushi with rocket and avocado

All of these meals for lunch and dinner contain healthy fats and are low in calories. Feel free to swap out individual ingredients and change the recipes according to your preferences. Quinoa, vegetables and pulses such as chickpeas, for example, are always a good addition to the diet. The sweet potato is suitable as substitute for the white potatoas it contains a lot of fiber, minerals and vitamins and doesn't spike your blood sugar levels as quickly. For example, prepare yourself a delicious Baked sweet potato with vegetables and yogurt sauce!

Are you still standing at the beginning of your fitness journeyyou can with our calorie calculator Your calculate your personal calorie requirementto take this into account when preparing your meals.

Recipe ideas for a delicious breakfast and great fitness snacks

• Vegan banana pancakes with natural sweetener from banana, agave syrup and date syrup
• Frozen Yoghurt Barks: For a vegan version, use soy or coconut yogurt, for example.
• Vegan muesli bars with rolled oats, nuts and cranberries
• Vegan apple and cinnamon porridge with oat drink: If you prefer, you can also reduce the amount of oat drink and increase the amount of water.
• Vegan baked oats with berries and peanut butter
• Healthy potato potato chips in 5 minutes
• Vegan energy balls with dates, raspberries and coconut flakes
• Vegan low sugar cookies with bananas and cashew butter

Basically suitable for breakfast and snack recipes with a high proportion of protein very well to support your training. Foods such as eggs, salmon, low-fat quark, nuts, seeds, kernels and avocados contain protein and healthy fats. This makes them great ingredients for delicious fitness meals.

Did you know that you can you can also conjure up delicious desserts with avocados with avocados? For a vegan avocado chocolate mousse all you need is pitted and briefly soaked dates, a ripe avocado and two heaped tablespoons of cocoa powder. Blend everything for a few seconds on the highest setting until the mixture is creamy and then enjoy with fresh fruit and a nut topping.

Stressful everyday life? Order fitness food and still eat a balanced diet

Meetings, appointments or family activities: There's not always enough time to take care of a healthy diet to take care of a healthy diet. At LiveFresh you can easily order delicious fitness foodthat prepared in no time in no time at all:

• food cleanse: Our food cleanse supports you in losing weight and consists of various meals for the breakfast, lunch and dinnersupplemented by snacks. It is Low carb and high protein and provides a long-lasting feeling of satiety. As all-round carefree package a comprehensive guide is included to guide and accompany you. During the food cleanse you can do sports without further ado. It may be that you have to stop training due to the calorie deficitthat you eat during the cure.
• juice cleanseEspecially if you are still the beginning of your fitness training it is a good idea to think about your diet in advance. With the LiveFresh juice cleanse you can reset your body and your get to know your hunger & satiety. Also here is a comprehensive guide which accompanies you through the cure. The individual juices replace solid food during this time. However, you can of course also use them without a cure and incorporate them into your day from time to time.
• Vegan bowlsThe vegan bowls from LiveFresh are healthy dishesthat you can easily integrate into your stressful everyday life. A bowl contains only approx. 400kcal and is in under 9 minutes ready prepared. Choose between delicious varieties such as Exotic, Fajita or Ras El Hanout and nourish yourself Low carb - high protein.

Both the food cleanse as well as the juice cleanse and our bowls are 100% vegan and rich in protein. For example, use our Exotic Bowl as a filling for wraps or bell pepper halves. On our blog you will find a quick and easy recipe: Healthy stuffed bell pepper halves.

Whether you want to prepare tasty fitness dishes yourself or prefer to order your fitness food: With our tips you now know, what is important in the composition and ingredients. Be inspired by our recipe ideas and create wonderful dishes that support your fitness training and provide your body with important nutrients at the same time.

Frequently asked questions about fitness food:

What should I eat when I do fitness?

To be able to train properlyyou should make sure that your meals contain a a sufficiently high protein content so that you can build muscle, for example. The more frequently and intensively you train, the higher your requirement. You can meet this through the eating eggs, fish, lean meat, tofu or pulses to cover it.

Carbohydrates are also part of a healthy diet and provide your body with energy. Here it is best to take Wholemeal products, rice or pasta to you. However, if you want to lose weight, the proportion of carbohydrates should not be too high.

Healthy fats round off a balanced fitness meal. Monounsaturated and polyunsaturated fatty acids are, for example in avocados, nuts, rapeseed or linseed oil included. Also fishincluding salmon, contains valuable omega-3 fatty acids.

Which substances are important for building muscle?

If you want to build muscle, your meals should contain Proteins and carbohydrates in your meals. Protein for example, is a component of your muscles and ensures that the muscle grows. Carbohydrates can increase your Increase your performance and endurance and provide your muscles with the energy they need to grow. Minerals such as iron, calcium and zinc also play an important role in muscle building. All this is rounded off by the addition of healthy fats.

Can I build muscle despite low carb fitness food?

Sure, you can build muscle despite a low carb diet. The low carb food cleanse from LiveFresh for example, is designed so that you can lose weight without losing muscle. The well thought-out composition of the dishes makes it possible. It is sufficient fat and protein which is essential for building muscle. This guarantees you have enough energy for your training.

What should I eat straight after fitness training?

An ideal post-workout meal includes both protein and carbohydrates. Look for foods that are as fresh and easy to digest as possible.

The following dishes are suitable after a strenuous training session, for example:

• Yoghurt with fruit
• Sweet potatoes with a filling of vegetables and low-fat quark
• Protein shakes
• Scrambled eggs with tomatoes and peas
• Tempeh skewers with peanut butter dip
• Quinoa salad

Basically, the idea is that you after sport your replenish your energy levels. Fruit and vegetables, for example as sticks with a hummus dip, are great for this.

A hectic everyday life full of deadlines and obligations often leaves little time for elaborate meals. Lunch in particular is often neglected or replaced by quick, unhealthy snacks. But a balanced diet is important to maintain our maintain energy and keep us healthy. That is why we have for you simple recipe ideas for a quick lunch both vegan and vegetarian and, above all, healthy and delicious.

In this blog post we will show you some delicious disheswhich are in a few minutes prepare and provide you with important nutrients - whether at home, in the office or on the road. Let yourself be inspired and discover the variety of simple and time-saving recipe ideas for a quick lunch.

Fast food for the hectic everyday life

Fortunately, there are plenty of ways to prepare healthy and tasty meals even in the midst of the hustle and bustle. Through a good planning and the selection of simple recipes you can cook a quick meal in no time.

From quick salads and easy pasta dishes to delicious wraps and sandwiches, there are countless options that will satisfy the palate and at the same time take little time to prepare.. It is important to pay attention to balanced ingredients and to avoid ready-made products with many additives. With a few practical tips and tricks, the quick meal can be easily implemented in the hectic everyday life.

Don't want to go to the trouble of preparing food or picking out recipes? Then the LiveFresh Foodcure is just the right thing for you. It contains all the dishes you need throughout the day. And the best: The included vegan bowls Are prepared in less than 9 minutes.

Quick Lunch: Hot and easy recipe ideas

We often have little time, but still have the desire for a warm and delicious meal.. Fortunately, there are many simple recipes:

• Pasta dishes: Pasta is always a good option for a quick lunch. Cook your favorite pasta al dente and combine it with a simple sauce of tomatoes, vegetables or pesto. You can also add leftovers from the day before like roasted vegetables or chicken to add more flavor to the dish. How about vegan after work pasta, Asian noodles with tofu or Pasta with green asparagus?

• Wraps and sandwiches: These can be combined with a wide variety of ingredients. Why not try it with a Sushi Wrap or one of our Low Carb Wrap Variations.
• Soups and stews: Prepare a simple vegetable soup, a creamy Carrot soup or prepare a light stew. Prepping and freezing also works well to quickly reheat meals when needed.
• Skillet dishes: Sauté a colorful mixture of vegetables, meat or tofu in a skillet and season with your favorite spices. You can serve the dish with rice, quinoa or couscous. Why not try our vegan pumpkin vegetable pan.

• Salads: Here you will find a great recipe for a vegan feta saladwhich is perfect for Meal Prep. But salad doesn't always have to be cold. Add warm ingredients like grilled chicken, roasted shrimp or roasted vegetables to make your salad even more filling.

Tips for quick lunch dishes

We have some helpful tips for quick lunch dishes for you. From the planning, time-saving cooking methods and how to make the best use of leftovers. - you'll whip up a delicious and nutritious lunch in no time, without spending a lot of time and effort. Whether you're working, have kids, or just have a busy schedule, these tips will help you get through the stressful daily grind while still being able to healthy and delicious meals and enjoy healthy meals.

Meal Prep: preparing meals in advance

Preparing meals in advance, also known as Meal Prep, is a fantastic way to save time and ease your stressful daily routine. By preparing your Plan and prepare your meals for the week in advance., you can make sure you always have something healthy and delicious on hand when hunger strikes.

You can prepare different dishes, such as salads, pasta, or even stews, and make them store them in portions in containers in the refrigerator or freezer.. So you only need to worry about reheating and enjoy a nutritious lunch in no time.

Leftover utilization: Creative use of leftover ingredients

Instead of throwing away leftover ingredients, you can use them in creative ways in new dishes. This is not only sustainablebut also saves time and money. For example, you can make a soup out of leftover vegetables or create a colorful bowl out of cooked rice. Roasted meat or chicken can also be wonderfully recycled in wraps or salads. Let your imagination run wild and experiment with different combinations. You will be surprised, how tasty and versatile leftovers can be.

Quick cooking methods: Steam cooking, frying, grilling

When it comes to preparing quick lunchtime meals. certain cooking methods are particularly practical. Steam cooking is a healthy and time-saving method in which ingredients are gently cooked in steam. This preserves the nutrients are preserved and the food is prepared quickly and evenly. Another quick method is frying, in which you can cook meat, vegetables or tofu in a pan with a little oil with a little oil. Within a few minutes you get a delicious meal. And of course, grilling should not be forgotten. Whether on the grill outdoors or with a pan in the kitchen - the grilling gives your food a unique taste and is often particularly fast.

Frequently asked questions about quick lunch:

How can I prepare a quick lunch that is still healthy?

Making a quick lunch that is also healthy can be a real challenge. But with a few tips and tricks, you'll be able to make a nutritious meal in a short time.

• Plan & Meal Prep: Think about what you want to eat ahead of time. If necessary, you can prepare larger quantities of meals and freeze them in portions.
• One-Pot Dishes: Cook soups, stews or stir-fries where all ingredients are prepared in one pot or pan. This not only saves time when cooking, but also when washing up.
• Quick cooking methods: Use quick cooking methods such as steaming, frying or grilling to reduce preparation time.
• Healthy ingredients: Go for fresh vegetables, lean meats, fish or plant-based proteins like tofu and legumes. Combine ingredients with whole grains and add flavor and spice to your dish with herbs, spices, lemon juice or vinegar.

Experiment with different ingredients and recipes to Add variety to your meals. Remember that eating healthy doesn't always have to be complicated. often the simplest dishes are the best!

Are there any easy recipes for a quick lunch that are vegetarian or vegan?

Sure there are vegetarian and vegan recipesthat you can quickly prepare for lunch. Browse through our Blog and discover delicious recipe ideas - from vegan and vegetarian to low carb and high protein.

What ingredients should I always have on hand to prepare a quick lunch?

It is helpful to always have certain ingredients on hand. Here are some suggestions for a well-stocked pantry:

• Pasta: Different types of pasta such as spaghetti, penne or fusilli are versatile and cook quickly.
• Rice: Long grain rice, basmati rice or whole grain rice are ideal side dishes for many.
• Canned: Always have cans of beans, chickpeas, tomatoes and corn on hand. They are a good base for soups, stews or stir-fries.
• Spices and herbs: A selection of spices such as salt, bell pepper, paprika, curry powder and dried herbs can enhance the flavor of your dishes.
• Oils and vinegarsOlive oil, canola oil and vinegars such as balsamic and apple cider vinegar are important ingredients for salad dressings and frying.
• Broth: Always have vegetable broth on hand. It can serve as a base for soups or stews.
• Frozen vegetables: Frozen vegetables such as peas, broccoli or peppers are convenient and quick to prepare. Different varieties make a healthy side dish to many dishes.

With these basic ingredients in your pantry you can cook a variety of quick lunch dishes. Combine them with fresh vegetables, meats, or vegetarian protein alternatives to make balanced meals create.

The Kiwi is a small one, green fruitwhich is native to New Zealand. It is also known under the names Chinese gooseberry and New Zealand berry. The fruit convinces with important nutrients as well as a low calorie content. In this blog post we take a closer look at the Effect of kiwi and why you should include it in your balanced diet should integrate. We also show you two delicious recipes with kiwiwhich you can easily replicate and which optimally complement your diet.

The calories of a kiwi

An average kiwi weighs about 70g and contains 37kcal, which is very low compared to other fruits. A banana, for example, contains about 105kcal, while a cup of grapes contains about 100kcal. So, the kiwi is suitable for those who pay attention to their fitness, diet and calorie intake.

The fruit consists mainly of water and fiber, which makes them relatively low in calories, fat and carbohydrates compared to other fruits. The fiber it contains helps you feel fuller for longer, which also makes the kiwi ideal for dieting.

The nutrients of a kiwi

The kiwi is not only delicious and low in calories, but also very healthy. It contains many nutrients that are important for our body. Here you can find an overview of the most important nutrients:

• Vitamin C: A kiwi contains more vitamin C than an orange. Vitamin C strengthens the immune system and helps build collagen, which is important for healthy skin, hair and nails.

• Dietary fiber: The fruit contains a lot of fiber, which ensures good digestion and keeps you full for a long time.

• Potassium: This is important for the fluid balance of the body is. It also regulates water balance and supports nerve function.

• Folic acid: A kiwi contains folic acid, which is important for cell division and growth.

• Vitamin K: The fruit contains vitamin K, which is important for blood clotting and bone formation.

It is important to note that the nutritional values of a kiwi can vary depending on its size. In addition, they may also vary slightly due to different growing regions or seasons. For an overview of the health benefits of the fruit, you can see the nutritional values of kiwi in the table below.

Source: www.ernährung.de, as of 17.05.23

Recipes with kiwi

There are many different ways you can incorporate kiwi into your diet. The fruit is excellent in a delicious fruit salad, a smoothie or simply fresh, as a snack. Here are two delicious recipes with kiwi that you can easily replicate.

Frequently asked questions:

How many kiwis can you eat per day?

How many kiwifruit you can eat per day depends on various factors such as age, gender, health status and physical fitness. In general, however, there is no specific recommendation for the number of kiwifruit you should eat.

Overall, kiwifruit are a healthy choice and can be incorporated into a balanced diet. As with any other food, it is important to consider your individual dietary needs and restrictions and consume the fruit in moderation.

Are kiwis good for weight loss?

Kiwis contain important nutrients and can be part of a healthy and balanced diet that can help reduce weight. Due to the amount of fiber it contains, it increases the feeling of satiety, which can reduce cravings for snacks in between meals. Kiwis consist mainly of water and fiber, so you can enjoy a snack with few calories, fat and carbohydrates.

However, it is important to note that losing weight requires a balanced diet, regular physical activity and a healthy lifestyle. A calorie-reduced diet, which focuses on whole foods and sufficient nutrient intake, is the key to weight loss.

You don't have the time or even the desire to create a diet plan, pick out recipes and constantly go to the supermarket? Therefore, in the stressful everyday life, the balanced and healthy diet is often lost. The Food cure helps you to prioritize your nutrition without stress. You will be served from breakfast to dinner with delicious, vegan, low carb and High Protein dishes which are prepared in just a few minutes. The dishes will keep you full for a long time, so you won't even notice that you're eating fewer calories. Meanwhile, you will be completely guided by us and supported with recipes for the preparation and post-processing.

What is the difference between a green and a yellow kiwi?

Compared to green kiwis, yellow kiwis have a smooth, thin, hairless skin and yellow flesh. The yellow kiwi has a sweeter and less sour taste. From a nutritional standpoint, both varieties of kiwifruit contain many important nutrients such as vitamins C and K, as well as fiber. However, yellow kiwis contain more vitamin C, vitamin E, and folate and antioxidants. The choice between green and yellow kiwifruit ultimately depends on your personal preferences.

Do kiwis contain a lot of sugar?

All fruits contain natural sugars, and so does the kiwi. However, compared to chocolate or other sweet treats, kiwis contain far fewer calories, fat, carbohydrates and sugar, which is why you should choose a kiwi when you have a craving. In addition, you also provide your body with important vitamins and nutrients.

For the ultimate vitamin kick you should definitely try our freshly squeezed fruit and vegetable juices try. Each juice fulfills certain functions and provides you with important nutrients. Thus supports the Keep Calm supports the regeneration of your body, the Red Power is responsible for skin and blood pressure and the Gold intoxication supports your metabolism of macronutrients. The juices are also ideal for a Juice cure. While you drink a total of 7 juices and 3 shots daily in an interval of two hours, your body and intestines are relieved, whereby you learn to abandon bad eating habits.

How many calories does a kiwi have compared to other fruits?

Fruit is an important source of various nutrients that our body needs to stay healthy. It is important to follow a balanced diet and eat a variety of fruits and vegetables to ensure that our body gets all the nutrients it needs. Foods such as fruits and vegetables should therefore be a regular part of our diet. In the following calorie table, you can find and compare the calories of different types of fruit.

Yoga has been practiced for thousands of years and aims to bring body, mind and soul into harmony. The yoga practice consists of various elements, including breathing exercises, meditation and yoga figures. The practice of yoga has many positive effects on general wellbeing and is seen by many people as a way to reduce stress, strengthen the body and calm the mind. In this article, we will take a closer look at the various yoga figures, also known as asanas, and their health benefits effect explain.

The effect of yoga

The positive effects of yoga on general well-being are now well documented. In the following, we will take a closer look at the effects of yoga.

• Stress reduction: The best-known effect of yoga is stress reduction. The combination of various breathing exercises, meditation and yoga poses calms the mind and promotes relaxation. Through regular yoga exercises, you can learn to control your own stress response, making it easier to cope with everyday stress.
• Improved flexibility: Asanas serve to open up the body and promote flexibility. Regular exercises can make the muscles and joints more flexible, which improves mobility.
• Physical strengthening: Various yoga poses require enormous physical strength. With the help of various yoga exercises, physical strength, posture and endurance can be improved.
• Improved concentration: Yoga and meditation promote concentration on the breath and the execution of the exercises. This increases the ability to concentrate on a task.

On our blog you will not only find delicious recipes for a balanced diet, but also informative articles on the subject of health. In addition to the yoga figures, you may also be interested in the articles on positive affirmations or meditation interest.

The 4 most important yoga figures for beginners

Asanas, also known as yoga poses, are an important part of yoga. Asanas are physical exercises designed to strengthen, stretch and make the body more flexible. There are hundreds of different asanas, all of which offer different benefits. However, if you're new to the yoga world, it can be difficult to know where to start. In this article, we'll introduce you to the 5 most important yoga poses for beginners that you should know. 

1. The mountain pose (Tadasana): Mountain pose is a basic standing exercise that will help you improve your posture and stretch your back. To perform this pose, stand in an upright position with your feet parallel to each other. Inhale deeply and raise your arms above your head as you exhale, then lower your arms again.
2. Downward-Facing Dog (Adho Mukha Svanasana): Downward facing dog is one of the most well-known yoga poses and helps to stretch the shoulders and straighten the back. Start on all fours on the floor and then push your hands forward and hips back to create an inverted V-shape.
3. Warrior II (Virabhadrasana II): The warrior is a dynamic exercise that will help you build strength and endurance. Start in a standing position and then take a big step forward with one leg. Bend the front leg at a right angle and straighten the back leg. The arms are stretched, with one hand pointing forwards and the other backwards. The hips are open at the sides and the gaze goes over the front hand.
4. Cobra (Bhujangasana): The cobra is a yoga exercise that stretches the back and improves the flexibility of the spine. Start on your stomach and place your hands under your shoulders. Use the strength of your back to lift your upper body upwards while your head remains in line with your spine. Your sternum pushes forward and upwards and your pelvis and the back of your feet remain firmly on the floor.

These are just some of the basic yoga poses and exercises for beginners. There are many more that you will learn in the course of your yoga practice. When you start yoga, you should always make sure that you perform the asanas slowly and mindfully and do not feel any pain. Over time, you will become stronger and more flexible and yoga practice will become an important part of your life.

In our blog post Yoga for beginners you will find useful tips & tricks, basic information and exercises that you can easily do at home.

Frequently asked questions about yoga figures:

Do I have to be flexible to do yoga?

Yoga is a form of exercise that is considered by many to be a method of improve flexibility flexibility. It is therefore not unusual for many people to wonder whether they need to be flexible in order to do yoga. However, the answer to this question is not quite so simple.

First of all, it is important to understand that yoga is much more than just a physical exercise. Yoga is a holistic practice that connects body, mind and spirit. Although flexibility is an advantage in many yoga poses, it is not the only prerequisite for practicing yoga. Yoga is a practice that is accessible to people of all ages and physical conditions. So if you are not particularly flexible, don't worry. There are many ways to adapt yoga to suit you and your fitness level.

It's important to remember that flexibility is a process that takes time and patience. Even if you are not as flexible as you would like to be today, yoga can help improve your flexibility over time. Yoga poses, breathing exercises and meditation can help you improve your posture, stretch your muscles and heighten your awareness.

How long does it take to see progress?

Yoga is a practice that offers many benefits for the body and mind. It can help to reduce stress, increase flexibility, strengthen muscles and improve overall wellbeing. However, many people who start yoga wonder how long it will take to see progress.

It is important to understand that yoga is a practice that requires time and patience. How long it takes for you to see progress depends on various factors, such as your fitness level, your age and your commitment to the practice. If you practice yoga regularly, you can usually notice changes in your body and mind within a few weeks or months. Here are some of the changes you may notice.

• Improved flexibility: If you practice yoga and asana regularly, you will probably notice that you gradually become more flexible. Your muscles will be stretched and strengthened, which can lead to you being able to bend or stretch deeper in certain poses.
• Stronger muscles: Many yoga poses require strength and endurance, especially those that focus on posture. If you practice yoga regularly, you are likely to develop stronger and more defined muscles.
• Improved posture: Yoga can help improve your posture by helping you focus on your breathing and alignment. If you practice yoga regularly, you are likely to develop a more upright and confident posture.
• Improved breath control: Yoga also includes breathing exercises that can help increase your lung capacity and improve your breath control. If you practise yoga regularly, you will probably find that you can breathe more deeply and freely.

However, it is important to note that the progress you make in your yoga practice is not always visible. You may notice changes in your mind and emotions before you notice physical changes. Yoga can help to reduce stress, improve your mental clarity and make you more emotionally balanced.

Can you lose weight with yoga?

Although yoga is not an endurance sport like running or swimming, it can still be an effective way to lose weight if done correctly. The key to losing weight with yoga is to develop a practice that focuses on physical activity, healthy eating and relaxation.

Yoga can help tone the body and build muscle. Many yoga poses, such as Downward-Facing Dog or Warrior, require strength and endurance and can therefore help to burn calories and build muscle. A regular practice of yoga can help to increase metabolic rate and improve digestion, which in turn can help to lose weight.

Another benefit of yoga for weight loss is that it can help relieve stress and reduce emotional eating. Many people turn to unhealthy foods when stressed and emotionally distressed, which often leads to weight gain. Yoga can help reduce stress and regulate emotions, which can help reduce unhealthy eating habits.

However, it is important to note that yoga alone may not be enough to achieve significant weight loss. A healthy diet and physical activity are also crucial to weight loss success. Eating a balanced diet that is rich in nutrients and low in foods high in sugar and fat can help reduce calories and provide you with the necessary nutrients to support healthy weight loss.

In summary, yoga can be a great addition to a healthy diet and physical activity to help with weight loss. A regular yoga practice can help burn calories, build muscle, reduce stress and improve digestion. However, yoga should not be seen as the sole means of weight loss, but as part of a holistic approach to improving physical and mental health.

If you don't have time to cook healthy, nutritious and low-calorie meals, then it's time for our food cleanse. You'll be provided with delicious and healthy meals from breakfast to dinner - making losing weight child's play.

What do I need to practise yoga?

Yoga is a practice that requires no special prerequisites. To practise yoga, you only need a few things, which are generally easy and inexpensive to obtain.

• Yoga mat: A yoga mat is the foundation for most yoga exercises. It ensures that you practise on a non-slip surface and prevents injuries caused by slipping or sliding. There are many different types of yoga mats on the market, available in different sizes and materials. A good yoga mat should be non-slip, durable and comfortable.
• Comfortable clothing: When practicing yoga, it is important to wear comfortable clothing that allows freedom of movement.
• Yoga blocks and straps: Yoga blocks and straps can help to achieve the correct alignment in a particular pose and can help to increase or decrease the intensity of the exercise. They are particularly useful for beginners who are not yet as flexible or for advanced asanas.
• Instructions: It is best to look for an on-site class or a yoga class that takes place online to receive optimal guidance.
• Relaxation area: It is important to have a quiet place where you can practice yoga. A place where you feel comfortable and free from distractions, such as noise or other disturbances.

To summarize, yoga is a practice that does not require any special prerequisites. However, some basic equipment such as a yoga mat and comfortable clothing, yoga blocks and straps can help you to be comfortable and safe during your practice.

Many know it from their childhood. You grab a Hula Hoop and swing it around your waist with a lot of fun and verve. What you probably didn't know back then: The Hula Hoop is a effective piece of sports equipmentto burn calories in a fast and entertaining way. In this article you will learn everything important about the subject of lose weight with the Hula Hoop In this article you will learn everything you need to know about losing weight with the hula hoop, which muscle groups are used, what benefits the training offers you and simple tips & tricks to get started with the hula hoop.

Advantages of Hula Hoop Training

Especially during the Corona pandemic, the hula hoop has made a big comeback. Thousands of people have followed the trend and some have achieved great success with it. Whether the purchase of a hula hoop is really worth it for you and what benefits you can expect with it, you can find out here:

• Burn caloriesDepending on various factors, including training intensity and duration, the calorie consumption differs. Depending on the hula hoop workout intensity, even up to 900kcal can be burned within one hour. Training with a hula hoop is therefore an effective sports method, which can support weight loss.

• Improve overall healthAerobic activity strengthens the cardiovascular system and increases blood flow. This is because the prolonged movements during exercise increase the heart rate, which stimulates the circulation. This helps lower your blood pressure and reduce the risk of cardiovascular disease.

• Fun: Burning calories and having fun at the same time, is that even possible? A hula hoop workout burns a similar amount of calories as jogging, but is significantly more fun! Burning the last meal together with friends or next to your favorite TV show, it can be as easy as that. The fun activity also helps you reduce stress and increase your overall well-being.

• More endurance: It's not just calories that can be burned with this trendy fitness tool. By circling the hoop around your waist with momentum and vigor, you'll improve your overall physical endurance and fitness. Start with several minutes at a time without dropping the hoop. By continuously increasing, you should then be able to swing the hoop for about 30 to 90 minutes at a time in a few weeks.

• Tight skinDuring the execution, especially your abdomen and the muscles in your lower back are trained. The constant movements will strengthen your core, define your abdominal muscles and tighten your skin.

• Improved posture: In order to balance the hula hoop on your waist for extended periods of time and perform the movements, you need to have an upright posture. Your body is forced to stand upright while you distribute the weight evenly on both legs. Regular hula hoop fitness will straighten your spine and strengthen the muscles in your back and neck.

Training tips for beginners

All you need to get started is a hula hoop and you're ready to go. For an effective workout that helps you lose weight, we show you the important tips for the correct basic posture.

1. Place your legs shoulder-width apart and ensure a secure stance with slightly bent knees.

2. By tilting your pelvis slightly forward, you avoid a hollow back and strengthen your pelvic floor.

3. During the entire workout you should tense your abdomen and keep a straight posture.

As you already know, the sport of hula hooping is a fun and effective way to get fit and tone your body. However, if you're new to this sport, it can be difficult to know where to start. Here are our tips & tricks for beginners:

1. The right hula hoop: For an effective and enjoyable workout, it's important to choose the right hula hoop. When the hula hoop is placed on the floor, it should reach about the waist and be made of comfortable material such as synthetic or foam. Beginners should start with a "normal" hula hoop and avoid hoops with weights or knobs

2. Warm-up: Before the workout, it is important to warm up your muscles to avoid injury. You should perform simple stretching exercises for a few minutes to prepare for the sport session.

3. Start slowly: Especially as a beginner, you should start slowly with simple movements. Slowly increase the amount of time the hula hoop spins around your waist.

4. Pay attention to your posture: Make sure you maintain the correct basic posture. The movement should come from the core of your body and not from your arms or legs. This is the only way to effectively train your abdomen and improve your overall fitness.

5. Motivate yourself with music: Fast and energetic music can help you last longer and make your workout effective. The songs you choose should motivate you and keep you moving.

6. Set realistic goals: Especially as a beginner, don't overdo it with your workout and pay attention to your body's signals. Take breaks, set realistic goals and gradually increase your training. For example, you can set a goal to increase the duration by 1-2 minutes every week.

On our blog you will find more informative articles about nutrition and health. We give you Tips & Tricks for your weight loss success and show you how to effectively and sustainably reduce your reduce body fat and that also completely without sport. You will also find on our blog healthy and delicious recipe, which make a balanced diet a breeze.

Frequently asked questions about hula hoop:

How fast can you lose weight with Hula Hoop?

The speed at which you can lose weight with a hula hoop workout depends on several factors, such as individual body weight, diet and frequency of exercise.

Hula Hoop is an effective way to burn calories and lose weight. With one hour of intensive training you can burn up to 500kcal. It is important to know that weight loss is not a fast process and requires patience and perseverance. It is also important that you adjust your diet to support weight loss.

You don't have time or don't feel like making a diet plan, picking out recipes and constantly going to the supermarket? In the stressful everyday life, a balanced and healthy diet often gets lost. The Food cure helps you to prioritize your nutrition without stress. The weight loss cure provides you from Breakfast to the Dinner with delicious, vegan, low carb and high protein dishes, which are prepared in just a few minutes. Meanwhile, you will be fully guided and supported by us with recipes for the preparation and follow-up, as well as fitness and yoga sessions.

What are the disadvantages of Hula Hoop?

Besides the various advantages that the Hula Hoop sport offers, there are also some possible disadvantages that should be taken into account.

• Bruises and bruisesEspecially at the beginning, it often happens that bruises and bruises appear on the hips and abdomen due to the unaccustomed load. It is best to look for a tire with little weight and without knobs.

• Back pain: The hip swaying required in hula hoop hulling is an unaccustomed movement, especially for the lower back. This often leads to back discomfort as these muscles are usually untrained. Take the workout slowly and take regular breaks.

Although hula hooping can have potential drawbacks, these can be minimized with careful planning, proper preparation and adjustment of exercises. It is important to start hula hoop exercises gradually, learn proper technique, and listen to your body to avoid injury.

Which Hula Hoop is the best?

Padded, with knobs or even with weight? Even when choosing the right hoop, you need to pay attention to many different factors such as individual fitness, body type and personal preferences. Here are the most important factors that you should consider before buying:

• Size: The size of the hula hoop depends on your height and weight. For beginners and untrained people, a larger hoop is recommended because it is easier to handle.

• Material: Hula hoops are available in different materials such as plastic, wood and metal. Plastic hoops are most popular and affordable, while wooden hoops can offer better durability and weight. Metal hoops are more suitable for advanced and competitive athletes.

• Weight: A heavier hula hoop is easier to control, but also requires more strength and effort. Lighter hoops require less effort, but are more difficult to control. The choice of weight depends on individual strength and fitness level.

• Structure: Some hula hoops have a smooth surface, while others have knobs or grooves. Dimpled hoops provide more grip and can help control the hoop better, while smooth hoops rotate faster and may be better for faster workouts.

• Transportation: Some hula hoops are easy to fold and transport, while others are one piece and more difficult to transport. For people who travel a lot or have limited space, a foldable hula hoop may be the best choice.

Ultimately, choosing the best hula hoop depends on individual needs and preferences. It is important to try different options and choose the hoop that best fits your needs.

What are the best exercises to lose weight with hula hoop?

With hooping, different exercises can be implemented to intensify the workout or make it more exciting. Here are our favorite exercises that are guaranteed to make you sweat and help you lose weight:

• Vary speed: Every now and then, change the tempo in which you swing the hula hoop sometimes faster and sometimes slower.

• Change direction: Most of the time, you always turn the hula hoop in a certain direction. For a new challenge, try the other direction next time.

• Move arms: To really work up a sweat, you can alternate between stretching your arms vertically upward and bending your head in the opposite direction at the same time in the 5 Minute Tackt. This way you not only train your sense of balance, but also your abdomen. To train your arm muscles as well, you can also stretch your arms out to the side and perform circular movements while exercising with the hula hoop.

What muscles are trained in the hula hoop?

Training with a hula hoop not only helps you lose weight, but can also alleviate complaints such as pelvic floor pain or back pain. The following muscles are trained:

• The straight and oblique abdominal muscles

• The lower back muscles

• The pelvic floor

• Upper and lower leg

• The buttocks

The Therapeutic fasting has gained more and more popularity in recent years, as it is considered a natural and healthy method of detoxification is considered. It involves abstaining from solid food for a certain period of time in order to cleanse and regenerate the body. But fasting alone is not enough to achieve long-term health benefits. Breaking the fast after therapeutic fasting plays a crucial role in this regard. The Fast breaking makes it possible gently switch back to solid food and prepare for a balanced and healthy diet prepare. How this works, what you should pay attention to, and what problems can occur, we take a closer look in this article.

Procedure of breaking the fast after therapeutic fasting

Similar to the end of the fast in Ramadan, which is celebrated with a feast, it is also important that you break your fast. celebrate your success in breaking the fast. However, it is advisable not to overeat and to focus on foods that are easy to digest in order to avoid overloading the digestive system and to reduce the To maintain the success of your fasting.

Breaking the fast after a therapeutic fast is an important process for gently reacquainting the body with solid foods and initiating a healthy diet for the long term. The increase in Food intake should be Gradually so as not to overload the digestive system. It is recommended small portions It is recommended to eat small portions, chew the food well and increase the portion size only slowly in order to gradually get used to normal food intake. It is also important to pay attention to the signals of the body and to take breaks when necessary.

The Choice of food also plays a decisive role here. It is important that the foods are easily digestible and tolerated to avoid digestive problems or nausea. Vegetable soups, steamed vegetables, fruit juices and smoothies are recommended, for example.

Tips and recommendations for breaking the fast after therapeutic fasting

Breaking the fast after a therapeutic fast requires a few steps to gently reacquaint yourself with solid meals. Here are some tips and recommendations you should follow in the first few days after fasting:

1. Eat slowly and chew thoroughly: It is important to chew your food slowly and carefully to facilitate the digestive process and not overwhelm your digestion.

2. Avoid foods that are difficult to digest: During the breaking of the fast, foods that are difficult to digest such as red meat, fried foods and fatty foods should be avoided. Instead, you should focus on easily digestible and well-tolerated meals, such as steamed vegetables, vegetable soups, steamed fish or chicken breast, and fresh fruits.

3. Adequate fluid intake: You should also consume plenty of fluids after fasting to hydrate and aid in the detoxification process. Water, herbal teas and fresh fruit juices are the best choices here.

4. Refrain from alcohol and nicotine: Alcohol and nicotine should be avoided as much as possible during the fast and immediately afterwards, so as not to put unnecessary strain on the body.

During the Juice cure you will not only be accompanied during the days of the cure, but you will also get recipes and tips for the build-up days afterwards, so that it will be easier for you to start a healthier diet. In addition, you will find here delicious and healthyrecipesand moreInformation on a healthy diet.

Possible problems and complications of breaking fast after therapeutic fasting

Breaking the fast on the first day after fasting can also bring some problems and complications, especially if it is not done properly. Here are some possible problems and complications that can occur:

• Overload of the digestive system: If you eat too much too quickly after fasting, it can overload the digestive system and cause discomfort such as bloating, abdominal pain or diarrhea.

• Nausea and vomiting: For some people, breaking the fast can cause nausea and vomiting, especially if you eat too much too fast

• Beware of allergies and intolerances: If you are allergic or intolerant to certain foods, you should avoid them. It is important to focus on foods that are easy to digest and tolerate.

Aftercare after breaking the fast

Aftercare is just as important as breaking the fast itself. Here are some important aspects you should consider:

• Gentle diet in the first few days: You should get used to eating slowly, eating only small portions at first and choosing foods that are easy to digest. Every bite should be chewed thoroughly.

• Reintroduction to the diet: After a few days, you can begin to introduce more foods into your diet, but you should do so slowly and gradually. Start with simple foods like fruits and vegetables.

• Long-term change in eating habits: Fasting can help break bad eating habits and bring about a long-term change in your eating habits. After breaking the fast, it is important to introduce a balanced and healthy diet so that the positive feeling lasts as long as possible.

For The Build Up Days you can find recipes and tips right in the guide to the Juice cure. On our blog and our Instagram channel you get easy low carb recipes to lose weight. The dishes are not only healthy, but can usually be prepared in a few minutes. 

You don't want to go to the trouble of putting together a diet plan and recipes and having to buy the ingredients individually? In the often stressful everyday working life, this is totally understandable. For this reason LiveFresh has the Food cure develops – Low carb, high protein and 100% vegan. The weight loss diet contains everything you need - from breakfast to dinner and some snacks you are completely supplied every day. The ready-made diet plan will guide you through the entire diet. 

Frequently asked questions about breaking fast:

What is breaking the fast after therapeutic fasting?

The end of the fast is celebrated with the breaking of the fast, as in Ramadan. This involves gradually returning to a normal diet after eating only liquids or very little food for a certain period of time. Therapeutic fasting is a form of fasting in which one abstains from solid meals for a certain period of time and only consumes liquids such as water, tea, broth or juices in order to detoxify and regenerate the body.

It is an important part of therapeutic fasting because after fasting, the body must be gradually accustomed to eating solid foods in order to restore digestion and metabolism to normal. The resumption of eating, should be gradual the first few days and easily digestible foods should be chosen so as not to overload the body.

What foods should be eaten after fasting?

Recommended foods after fasting:

• Fresh fruits and vegetables, preferably light varieties such as apples, pears, bananas, lettuce, cucumbers, tomatoes, carrots and spinach.

• Easily digestible proteins like fish, lean meat, eggs and legumes (if you tolerate them well).

• Healthy fats like olive oil, linseed oil and coconut oil.

• Whole grain products like whole wheat bread, brown rice, quinoa and oatmeal for fiber and energy.

Slowly getting used to solid meals is important so as not to overwhelm the digestive system. Heavy, greasy or highly spiced foods should be avoided while focusing on foods that are easy to digest.

Here you will find delicious and healthyRecipesand moreInformation on a healthy diet on the build-up days.

What should be the meal after breaking the fast?

Tips for eating after breaking the fast:

• Start with small portions, especially on the first day, and gradually increase the amount.

• Eat regularly and choose easily digestible foods such as fruits, vegetables and soups.

• Avoid fatty foods, red meat, fried foods and highly spiced foods.

• Drink plenty of water and herbal teas.

• Eat in silence and avoid distractions. Take your time and consciously design meals to gently acclimate to solid meals and ease the digestive process. 

What are possible problems with breaking fast after therapeutic fasting?

Especially on the first day after breaking the fast, there is a risk of problems if you eat too much too quickly. This can lead to an overload of the digestive system and cause gastrointestinal symptoms such as nausea, vomiting, flatulence, cramps or diarrhea. It is therefore advisable to start eating slowly and carefully to gently accustom the body to solid food and prevent possible discomfort.