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The start of the new year 2024 is the perfect time for a change. New year, new happiness, new life. New Year's resolutions, this small but powerful tradition, allows us to consciously reflect on our habits and focus our attention on areas we want to improve. Whether more exercisea healthier diet or a lose a few kilosThese are usually not very different from one another. This article focuses on New Year's resolutions: healthier eating and losing weight. We'll explore together how you can eat healthily and deliciously without sacrificing too much and still lose weight. We will also look at the best way to approach your resolutions and how to keep them. achieve them in the end. You will find a few tips in our article that can help you with this.

How to keep your failed New Year's resolutions realized

The first step to setting successful New Year's resolutions is to realistic to be realistic. We often tend to set resolutions that are too high and then end up disappointed when we don't achieve them. Instead, we should focus on achievable goals that are measurable and achievable for us. An example would be: don't set yourself the goal of eating a completely healthy diet this year. Instead, start by saying I'll try to eat healthier for the most part this year. Or don't set yourself the goal 10kg to lose, but divide it up and set yourself the goal of 3kg to lose. By doing this, we are already sticking to our New Year's resolutions much more positive and achieve them much more quickly, which in turn helps us to more satisfied us more satisfied.

The plan for your New Year's resolutions 2024

Another aspect you should consider is the development of a plan. Developing a plan is crucial to achieving your goals because, after all, we shouldn't just wish for things, we should actually do them. tackle things with structure. For example, if your goal is to eat healthier, you could create a meal plan, learn about healthy recipes and plan your meals in advance. We have the perfect place for you to start. Our LiveFresh food cleanse gives you the perfect introduction to a healthier diet and also brings you the success of the losing weight.

Giving up is not an option!

If you fail once, it's important that you don't give up on yourself and keep going anyway! Life is full of ups and downs and it is normal to experience setbacks. However, the most important thing is to be patient and understanding with ourselves and to get up again and againwhen we fall. Progress takes time and commitment, be it in terms of fitness goals, professional development or personal relationships.

Healthier living in the new year

New Year's resolutions are a great opportunityto make us reflectto improve and bring about change in our lives. By realistic goals setting a structure and not giving up, even if we fall, we can lay the foundations for positive change. Every day offers us new opportunities and chances to get closer to our goals. So what are you waiting for? Let's start taking control of our lives now and see every day as an opportunity for self-improvement and to fulfill our goals, dreams and desires. Because you don't actually need the new year, do you? Now is the moment, now is your moment.

Example of your New Year's resolutions plan

1. Set priorities: Be aware of what is important and what resolutions you are pursuing. Above all, it is important to focus so that you don't end up with a long list of resolutions that are far too many for you in the end

2. Planning: The plan is half the battle. If you approach the implementation of your resolutions with structure and a plan, you are more likely to achieve them.

3. Putting the plan into action: Making plans is one thing, but when it comes to implementation, most people struggle. It is important that you approach your goals step by step and implement them.

4. Celebrate yourself and your success! You have managed to take a small step towards fulfilling your resolutions. Then see this step and celebrate yourself! Because you are the person for whom you are doing it and who also needs to recognize their own successes!

Frequently asked questions about New Year's resolutions:

What are typical New Year's resolutions?

The most popular New Year's resolutions are: lose weight (have a look at our website for the food cleanse), eating healthier (we can recommend our juice cleanse ), exercise more, save money, spend more time with family and friends, etc.

What are the three most common New Year's resolutions that people make?

The three most common resolutions are in first place: to do more sport, in second place: to take more time for yourself and in third place: to eat more healthily.

How can I implement my resolutions?

• Set yourself small goals

• Formulate your goals concretely

• Reward yourself

• Don't let yourself get down, even if it's hard

• Start early with your realization

• Don't set too many resolutions

What can you resolve for the new year 2024?

• Healthier diet

• Drink more water

• Focus on the little things in life

• Quit smoking

• Exercise regularly

• Achieve your dream weight

• more self-love

The somatic nervous systema part of the human nervous system, influences our our conscious perception and ability to move. It consists of nervesthat transmit information between the brain, spinal cord and peripheral tissues, especially skeletal muscles. In contrast to the autonomic or vegetative nervous system, which in our biology regulates unconscious bodily functions, the somatic nervous system mainly controls our conscious actions and perceptions.

This system enables us to react to our environment, perceive sensory stimuli and carry out complex movements. It plays a key role in our ability to interact with the world. In this article, we will examine the structure and function of the somatic nervous system in detail.

Anatomy of the somatic nervous system

The somatic nervous system plays an important role in your body. It consists of two main parts:

Central nervous system (CNS)

The central nervous system is something like the control center of your body:

Your brain is the boss of your entire body. It thinks, remembers, learns, feels emotions and coordinates everything you do. It has many parts that are responsible for different tasks.

The spinal cord is like a highway that transports data between the brain and the rest of your body. It enables movement and sends signals to the muscles.

Peripheral nervous system (PNS)

The peripheral nervous system connects the CNS to the rest of your body and helps with communication. It includes:

1. Spinal nervesThese nerves run along your spine. They are responsible for transmitting stimuli between the spinal cord and your arms, legs and torso. They enable you to move and feel.
2. Cranial nervesThere are special nerves in the head that are responsible for vision, hearing, taste and swallowing. For example, the optic nerve helps you to see things.
3. GangliaThese small clusters of nerves are located outside the brain and spinal cord. They play a role in controlling activity in your organs and digestive system.

The somatic nervous system is therefore a kind of communication network that enables your body to act, feel and react to its environment. It is like the control center for your conscious movements and perceptions.

Structure and function of neurons in the somatic nervous system

Neuron structure

Neurons are the building blocks of the nervous system and they play a crucial role in the transmission of information. A neuron consists of different parts:

1. Cell body (soma)This is the main part of the neuron. It contains the cell nucleus and most of the organelles that are necessary for the life support of the cell.
2. DendritesThese are like tiny branches that extend from the cell body. They receive information from other neurons or receptors and transmit this data to the cell body.
3. AxonThis is like a long extension that carries information away from the cell body. It can be quite long and is covered with a myelin sheath that acts like an insulating layer to speed up signal transmission.
4. Axon terminals (synapses)At the end of the axon are tiny branches that communicate with other neurons. This takes place at special connection points, the so-called synapses.

Neuronal transmission of excitation

The function of neurons is to transmit data in the form of electrical signals. This happens in a process known as "neuronal excitatory transmission". Here's how it works:

1. ExcitationWhen a stimulus (for example touch or pain) reaches the dendrites, this can excite the neuron. If enough stimuli are present, an electrical charge is generated.
2. Action potentialThis electrical charge spreads along the axon. It is called an action potential and travels along the axon at high speed.
3. SynapsesWhen the action potential reaches the synapses, chemical messengers (neurotransmitters) are released. These messengers transmit the information from one neuron to the next.
4. Transmission of informationAt the synapses, the neurotransmitters reach the gap between the neurons, known as the synaptic cleft. Here they bind to receptors on the next neuron and transmit the information.

Through these exciting electrical and chemical processes, neurons can communicate with each other and transmit information throughout the somatic nervous system. This is the reason why you can move, react to stimuli and perceive the world around you.

Sensory component of the somatic nervous system

Receptors are specialized structures in your body that react to different types of stimuli. For example, there are receptors in your skin that respond to touch, heat or cold. There are also receptors in your eyes, ears, nose and tongue that react to light, sound, smells and taste. These receptors are like sentinels, constantly picking up signals from your environment.

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Transmission of sensory data

As soon as a receptor perceives a stimulus, it sends a signal in the form of electrical impulses. These signals are transmitted along the nerve fibersthe dendrites. The stimuli are then transported to the central nervous system (brain and spinal cord).

On the way to the brain, this information is from one nerve cell to the next to the next. This happens through synaptic connections, where chemical messengers (neurotransmitters) transfer the data from one cell to the next.

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Processing the information

In the brain are these sensory data are processed and interpreted. It analyzes what you feel, see, hear, taste or smell. It identifies the meaning of these stimuli and enables you to react to them.

The processing in the brain means that you can, for example pain pain when you hurt yourself, or that you feel the warmth of the sun on your skin. It ensures that you can understand the world around you.

Overall, the sensory component plays a crucial role in how you perceive and interact with your environment. It enables you to grasp the world around you and react to it, which is of great importance for our everyday existence.

Motor component of the somatic nervous system

Motor neurons are nerve cells that control the command to move from your brain or spinal cord to your muscles to your muscles. They are the "messengers" to your muscles, so to speak. When you decide to raise your hand, motor neurons send the message to your hand muscles to do so.

Skeletal muscle control and movement coordination

The somatic nervous system mainly controls your Skeletal musclesthe muscles that you can consciously control. When you want to run, jump, grab or smile, the somatic nervous system works by activating the right motor neurons to contract or relax the corresponding muscles.

The motor neurons send signals to the muscles, and these signals trigger muscle movements. Depending on how the motor neurons are activated and which muscles are involved, you can perform different movements. This control over your skeletal muscles allows you to move and react to your environment.

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The movement coordination is the process by which different muscles work together to complex movements movements. Your brain coordinates these muscles and ensures that they are activated at the right moment and in the right order. For example, when you walk, a variety of muscles in your legs, hips and back work together to ensure that you move in a balanced way without stumbling.

Overall, the motor component of the somatic nervous system allows you to control your muscles and move around your environment. It is responsible for your ability to walk, talk, eat and perform almost any type of physical activity.

Regulation and control of the somatic nervous system

The somatic nervous system can be divided into two main categories that describe the control and regulation of our physical activities:

Voluntary vs. involuntary control

Voluntary control refers to the conscious control of our muscles. For example, when you lift your arm, you are using voluntary control. It enables us to plan and carry out specific actions. This contrasts with the involuntary control of the autonomic nervous system, which regulates automatic bodily functions such as heartbeat and breathing.

Protective mechanisms and reflexes

The somatic nervous system has protective mechanisms that protect us from danger. Reflexes are a good example. For example, if you suddenly burn yourself, your hand reflexively withdraws before you think about it. This protective mechanism allows us to protect ourselves from injury without thinking about it for long. It is important to understand that reflexes are a quick, automatic reaction to a stimulus.

Diseases and disorders of the somatic nervous system

Various disorders can occur in the somatic nervous system that impair normal function:

Motor disorders affect the control of the muscles. One example is Parkinson's disease, in which the motor neurons in the brain are damaged. This leads to symptoms such as tremors and stiffness.

Sensory disorders impair our ability to perceive the environment. These disorders can be caused by problems in the receptors or in the transmission of data. Examples include deafness, blindness or loss of taste.

Disorders can also be caused by vitamin B12 deficiency. Our body cannot produce vitamin B12 itself and must therefore be supplied through food. As vitamin B12 is found in animal products, it must be supplemented in a vegan diet. However, there is often a vitamin B12 deficiency even in a mixed diet with occasional meat consumption. deficiencywhich leads to fatigue leads to tiredness. That doesn't have to be the case. You can easily supplement vitamin B12 with the Rote Rakete take in. This is not only healthy and delicious, but also 100% vegan.

Frequently asked questions about the "somatic nervous system":

What is the somatic nervous system?

The somatic nervous system is responsible for our conscious actions and the perception of stimuli. It enables us to see, hear, smell, taste, move and react to our environment.

How does the somatic nervous system differ from the autonomic nervous system?

The somatic nervous system controls conscious activities, while the autonomic nervous system regulates unconscious bodily functions such as heartbeat and breathing.

How do neurons in the somatic nervous system work?

Neurons in the somatic nervous system transmit data in the form of electrical impulses. Dendrites receive stimuli, and when sufficient stimuli are present, an action potential is generated that is transmitted along the axon to the muscle or central nervous system.

What role do reflexes play in the somatic nervous system?

Reflexes are rapid, automatic reactions to stimuli that serve to protect the body from danger. The somatic nervous system is involved in triggering reflexes that occur without conscious thought.

Which diseases affect the somatic nervous system?

Diseases and disorders in this area can affect both motor (e.g. Parkinson's disease) and sensory (e.g. deafness or blindness) functions.

How is the somatic nervous system used in medical research?

Research into the somatic nervous system is crucial for the development of therapies and drugs for the treatment of neurological diseases. Modern imaging techniques provide deeper insights into its functioning.

How can I look after the health of my somatic nervous system?

A healthy lifestyle, a balanced diet, regular exercise and avoiding harmful habits such as smoking can help to maintain overall health. Regular medical check-ups are also important.

The importance of filling foods in our diet should not be underestimated. They play an important role when it comes to keeping you satisfied and full of energy feeling satisfied and energized. In this post, we'll take an in-depth look at satiating foods, from their definition to their practical application in your diet. You'll understand how different nutrients, such as carbohydrates, proteins, fiber and fats, can help control your satiety. We will also look at what satiating foods look like in practice, from tasty recipes to meal planning tips. At the same time, we will explore the connection between satiating foods and weight management so that you can best out of your diet and lose a few extra grams. So let's dive in and learn more about how you can keep yourself healthy and satisfied with satiating foods!

The importance of filling foods

When we talk about satiating foods, we mean foods that make you feel full. This is important because satiety plays a crucial role in your diet. It helps you feel satisfied and energized while preventing you from feeling hungry all the time. However, it is also relevant to distinguish between healthy and unhealthy foods. Healthy satiating foods provide you with important nutrients, while unhealthy ones often contain many empty calories and do not provide any added value to your body.

1. Carbohydrates: When it comes to carbohydrates, there is an important difference between complex and simple carbohydrates. Complex carbohydrates, which are found in vegetables, whole grains, oatmeal and legumes, are characterized by slower digestion and more stable blood sugar levels. In contrast, simple carbohydrates, such as those found in sweets and soft drinks, lead to rapid fluctuations in blood sugar levels. Nevertheless, complex carbohydrates should preferably be eaten from vegetables.

When potatoes are cooled down after cooking, the starch changes and the blood sugar level rises much less, making them more filling.

1. Proteins play a crucial role when it comes to making you feel full. They are not only important for building muscle, but also for satiety. They take longer to digest, which makes you feel fuller for longer. Proteins also influence the hormones that regulate the feeling of hunger. Foods that are rich in protein, such as chicken, fish, eggs and pulses, can help you avoid hunger pangs.

1. Fiber as a satiating component are a secret weapon against hunger. It fills the stomach, slows down digestion and keeps you full for longer. Fruit, vegetables, wholegrain products, nuts and pulses are excellent sources of fiber. Fibre also helps to stabilize blood sugar levels and is a good source of energy. an important component of a healthy diet.
2. Healthy fats vs. unhealthy fats: It's important to understand that not all fats are created equal. Healthy fats, such as those found in avocado, olive oil and nuts, can contribute to satiety and aid the absorption of fat-soluble vitamins. They delay gastric emptying and help you to enjoy your meal for longer without feeling hungry again straight away. Unhealthy trans fats and saturated fats in fast food and fried foods, on the other hand, should be avoided.

Why is it important to deal with satiating foods?

A lasting feeling of satiety helps you to avoid cravings and overeating. It allows you to keep control of your portions and supports your weight management. They should be included in all meals, be it breakfast, lunch or dinner. They are key to long-term health and to avoid binge eating.

This takes some time to plan and prepare at the beginning, but it's worth it! Want to avoid the effort and get started right away? All the filling components have been included in the food cleanse from LiveFresh and you don't have to worry about a thing. You get everything you need in one package, including a detailed guide for easy implementation.

Satisfiers in practice

Meal planning with Sattmacher

1. Breakfast Breakfast is the most important meal of the day, and you can make the most of it to feel full and energized. Here are some ways you can make your breakfast more filling:
• Overnight Oats  or oatmeal with fresh fruit and nuts
• Wholemeal bread with avocado and scrambled eggs
• Greek yogurt with honey and berries

If you're in a hurry, you can also simply make our delicious low carb and high protein porridge prepare.

1. Lunch A filling lunch will give you the energy you need for the rest of the day. Here are some lunches that can keep you full for a long time:
• Stuffed tomatoes with quinoa and spinach
• Lentil soup with wholemeal bread
• Grilled salmon with broccoli and brown rice
2. Dinner Your evening meal should fill you up without overloading you as you move less at night. Here are some evening meals to keep you full:
• Baked chicken with mashed sweet potatoes
• Vegan lentil and broccoli curry
• Vegan millet curry with spinach

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More recipesthat you can eat without hesitation can be found in our blog and our Instagram channel

1. Snacks and in-between meals Snacks can be a great opportunity to give your body extra satiety. Choose healthy options like:

• Baked chickpeas
• Healthy chocolate yogurt snack
• Vegetable sticks with hummus
• Almonds or nuts
• A piece of fruit with yogurt
• A hard-boiled egg

Satiety and weight management

The connection between satiety and weight control is of great importance. Satiating foods play a decisive role in weight control. regulating food intake and the Avoidance of excessive consumption.

Avoiding overeating is a key aspect of weight management. Satisfying foods can help minimize cravings and overeating. Here are some strategies you can use to prevent overeating:

1. Eat slowly: Eating slowly gives your body the opportunity to perceive signals of satiety before you overeat.
2. Portion control: Pay attention to portion sizes and try to consciously stick to appropriate portions.
3. Plan meals: Plan your meals in advance to include filling, high-quality ingredients and avoid unhealthy snacks.
4. Eat consciously: Avoid distractions at mealtimes, such as watching TV or working, to focus on your meal and listen to your body's signals.

A better sense of satiety can help you develop better eating habits and control your weight. Here are some practical tips on how to achieve more effective satiety:

1. Drink enough water: Your body can sometimes mistake thirst for hunger. Drink a glass of water before meals to help you feel full.
2. Choose filling foods: Incorporate satiating foods such as whole grains, protein, fruits and vegetables into your diet.
3. Add fiber: Fiber-rich foods, such as legumes and oatmeal, help to keep you feeling full.
4. Eat regular meals: Don't skip meals as this can lead to cravings. Plan regular, balanced meals.
5. Mindful eating: Be mindful when you eat, savor each meal and pay attention to your body's signals that tell you when you are full.

Better satiety and conscious food choices can help you maintain a healthy weight and improve your eating habits. Understanding the connection between satiety and weight control will allow you to give your body the best possible support.

Special nutritional needs and satiety foods

Satisfying meals for athletes

Athletes have special nutritional needs as they consume more energy and need to repair their muscles. Here are some aspects that should be taken into account when it comes to filling meals for athletes:

1. Carbohydrates for endurance: Athletes need sufficient complex carbohydrates to replenish their energy reserves and sustain them during training and competitions.
2. Proteins for muscle recovery: Protein is important for athletes to support muscle repair and growth. Protein-containing foods are essential in sports nutrition.
3. Healthy fats for energy: High-quality fats, such as omega-3 fatty acids, are important to provide energy and reduce inflammation.
4. Meal timing: Athletes should time their meals so that they have enough energy before and after training and are well satiated.

Satisfying foods in special diets (e.g. low-carb, vegan)

Special diets require a targeted selection of filling foods to ensure that all nutritional needs are met:

Low carb diet: In a low carbohydrate diet, proteins and healthy fats are particularly filling as they help to compensate for the absence of carbohydrates and keep blood sugar levels constant.

1. Vegan diet: Vegans can fall back on plant-based fillers such as pulses, tofu and nuts. These provide protein and fiber in their diet.
2. Gluten-free diet: People with coeliac disease or gluten intolerance must resort to gluten-free alternatives such as rice, quinoa and gluten-free oatmeal.

Understanding the specific nutritional needs in different situations is crucial to choosing the right filling foods and supporting health at the same time. Satisfying foods can be adapted to individual needs to achieve optimal results.

Frequently asked questions about "filling foods":

What are satiating foods in the diet?

Satisfying foods help to achieve a feeling of satiety and well-being. They ensure that you feel satisfied and full of energy after a meal.

What role do satiating foods play in weight loss?

Satisfying foods are crucial for weight loss as they help to avoid cravings and excessive portions. By choosing satiating foods, you can control your overall calorie intake.

Which nutrients are important satiating foods?

Complex carbohydrates, proteins, fiber and high-quality fats are important for long-lasting satiety.

Which foods are considered filling?

Foods that are considered satiating include whole grain products such as oatmeal and whole grain bread, protein such as chicken or tofu, fiber-rich foods such as vegetables and legumes, and healthy sources of fat such as nuts and avocado.

How can I improve my feeling of satiety?

You can improve your satiety by creating balanced meals with filling foods, eating slowly, drinking enough water and focusing on your body's signals.

What role do filling foods play for special dietary requirements such as veganism or diabetes?

For special dietary requirements, filling foods can be adapted to meet the requirements. Vegans can turn to plant-based alternatives, while people with diabetes need to ensure a balanced intake of carbohydrates to regulate blood sugar levels.

How can athletes integrate satiating foods into their diet?

Athletes should include satiating foods such as complex carbohydrates, protein and high-quality fats in their diet to ensure energy for training and muscle recovery.

Are there any negative effects of satiating foods?

In general, satiating foods have positive effects on nutrition and health. However, it is important to keep an eye on portion sizes and total calorie intake to prevent weight gain.

What should my meals be like to keep me full?

You can plan your meals by incorporating filling foods into your diet. Make sure you have a balance of carbohydrates, protein, fiber and healthy fats in each meal.

Which satiating snacks and in-between meals are suitable?

Healthy snacks and in-between meals can include foods such as nuts, fruit, yogurt, vegetable sticks with hummus and protein-rich bars to satisfy hunger between main meals.

You know that feeling when you're trying to lose weight but keep coming across diet hype and quick fixes? There is a proven way to lose weight sustainably and improve your health at the same time: healthy eating. In this article, we will explore why healthy eating is so important for your weight loss success, which foods can help you and how you can integrate a balanced diet into your everyday life. Healthy eating for weight loss is not a torture, but an opportunity to support your body and your well-being. Ready to find out more? Let's go!

Why is healthy eating important when losing weight?

Eating a healthy diet has health benefits and also promotes long-term, sustainable weight loss.

Health benefits of a balanced diet

• Reduces the risk of heart disease: Eating a healthy diet with a focus on fiber-rich foods such as fruits, vegetables and whole grains can significantly reduce the risk of heart disease. Reducing saturated fats and salt in the diet also contributes to this.
• Improves metabolic health: Choosing nutrient-dense foods optimizes metabolism. A balanced diet supports the regulation of blood sugar levels and insulin, which is very important for weight loss.
• Increases well-being and energy: Healthy eating provides the body with the nutrients it needs to function optimally. This can lead to an increased sense of well-being and increased energy, making it easier to be more active.

Long-term weight loss

• Avoiding the yo-yo effect: Crash diets and extremely restrictive eating plans often lead to short-term weight loss, followed by a yo-yo effect where the lost weight is quickly gained back. Healthy eating promotes slow and steady weight loss, which is more sustainable and minimizes the yo-yo effect.
• Promoting a sustainable lifestyle: Healthy eating is not a short-term endeavor, but a permanent change in eating habits. It teaches you to eat more consciously and make better choices, leading to a sustainable lifestyle that improves your weight and health in the long term.

The basics of a healthy diet

Understanding calorie balance

To lose weight, it's crucial to understand the basic principles of calorie balance is crucial. This depends on the relationship between energy intake and energy consumption is important. Your energy intake, i.e. the amount of calories you consume through your diet, must be lower than your energy expenditure. This creates a so-called negative calorie balance.

The negative calorie balance is the key to successful weight loss. It occurs when you burn more calories than you consume through your diet. In this state, your body draws on its fat reserves to meet its energy needs. This process is essential if you want to lose weight and achieve healthy weight loss.

Choosing the right foods

• Whole foods vs. processed foods: Whole foods such as fruits, vegetables, whole grains, meat, fish, eggs and legumes are rich in nutrients and fiber. They should make up the majority of your diet, while processed foods high in sugar and fat should be avoided.
• Portion control: Even healthy foods should be eaten in moderation. Controlling your portions will help to keep your calorie intake in balance and avoid overeating.
• A balanced diet with proteins, carbohydrates and fats: A balanced diet includes an appropriate balance of proteins, moderate amounts of carbohydrates and healthy fats. Proteins support muscle health, carbohydrates from vegetables provide energy and fiber, and healthy fats are important for the absorption of fat-soluble vitamins and satiety. The low carb diet is therefore ideal for losing weight.

Foods that help you lose weight

One balanced diet is the key to successful weight loss and maintaining a healthy lifestyle. Certain foods play a crucial role in this, as they provide you with important nutrients that feeling of satiety and promote your support your health. Here are some food categories that can help you lose weight:

Fruit and vegetables

Fruit and vegetables are true superstars in a healthy diet. Their high fiber contentwhich is particularly pronounced in varieties such as broccoli, spinach and berries, helps you, longer full stay full longer and prevent food cravings.

In addition, fruit and vegetables are rich in Antioxidants and vitaminsthat not only protect your protect your cellsbut also your general health. You strengthen your immune system and can contribute to it, prevent chronic diseases.

Protein

Including protein in your diet is essential for the muscle maintenance and a long-lasting feeling of satiety are of crucial importance. Proteins make you feel fuller for longer, which can lead to you eating less overall. At the same time, they protect your muscles during weight loss by minimizing the loss of muscle mass. Whether you choose chicken, beef, fish, eggs or pulses is entirely up to you. However, make sure you eat a sufficient amount of protein and the quality. How much protein you need per dayyou can read in our article.

Healthy fats

Healthy fats are another important part of a balanced diet. Sources like Avocado, nuts and olive oil are rich in unsaturated fatty acidswhich are crucial for the absorption of fat-soluble vitamins. It is best to use coconut oil or ghee for frying.

In addition, these fats can support fat burning by boosting the metabolism and providing a lasting feeling of satiety. This helps to reduce calorie intake and promote weight loss.

Consciously incorporating these foods into your diet can make a significant difference in your weight loss success and overall health. Remember that variety and moderation are key principles to ensure you get all the nutrients you need while losing weight.

Both protein and high quality fats will spread your energy over a longer period of time, helping to prevent uncontrolled binge eating and ensure the stability of your blood sugar levels. These are the benefits of a low carb diet.

To make it as easy as possible for you to get started, we havefor you healthy recipes that will give you the best help you lose weight and are delicious: 

• Breakfast: The vegan baked oats, refined with berries and peanut butter, let you start your day with a delicious breakfast. Just like the vegan apple and cinnamon porridge: If you like, you can reduce the amount of oat drink and increase the amount of water. This will save you even more carbohydrates.
• Light soups & stewsThese recipes are easy to prepare, low in calories and varied. The soups and stews are not only easy to digest, but also quick to cook. Why not try our vegan carrot orange ginger soup or our vegan pumpkin carrot potato soup.
• Vegetarian and vegan dishesColorful salad or recipes for pan-fried and baked vegetables are ideal as a low-calorie dinner to lose weight and are super easy and delicious. Why not try our healthy stuffed bell pepper halves. With our Oven Brussels sprouts with cauliflower rice recipe, you can create the perfect alternative to conventional, carbohydrate-rich rice. And thanks to our vegan pumpkin fries you don't have to do without anything, even when losing weight. Why not also try our Mexican-style stuffed peppers.
• Healthy bowls: LiveFresh 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. Want to try a recipe for yourself? Then try our healthy Buddha Bowl. 
• Alternatives to classic bread & toast: You should avoid bread and toast when losing weight. Instead, try our Avocado toast made from sweet potatoes or make yourself some delicious and healthy wraps. We also have the right low carb wrap recipes for you.

On our blog and our Instagram channel you will find simple, tasty and easy low carb recipes to lose weight. The dishes are not only healthy, but can usually be prepared in just a few minutes. 

Meal planning and preparation

Planning and preparing your meals is a crucial step on the road to successful, healthy eating. It allows you to stay in control of your diet, make healthy choices and resist temptation.

Weekly meal prep

Weekly meal prep is a time- and money-saving habit that helps you make healthy choices even when you're short on time. Here are some benefits:

• Time savings: You can plan and prepare your meals in advance, which saves you time during the week.
• Portion control: You can control the size of your portions and prevent yourself from eating too much.
• Healthy ingredients: You can use high-quality, nutrient-rich ingredients and avoid unhealthy options.

Planning balanced meals

Planning balanced meals ensures you get all the nutrients you need and avoid cravings. Here are some steps:

• Protein, carbohydrates, fats: Make sure each meal contains protein, healthy carbohydrates and healthy fats. This promotes satiety and provides a wide range of nutrients.
• Variety: Vary your meals to ensure you are taking in a variety of nutrients. This also prevents boredom and cravings for certain foods.
• Healthy snacks: Also plan healthy snacks between meals to avoid cravings.

Do you have little time or desire to put together a nutrition plan and recipes and buy the ingredients individually? That's perfectly understandable, especially in an often stressful working day. For this very reason LiveFresh the food cleanse has developed. This cure is low carb, rich in protein and 100% vegan. You can prepare the meals in just a few minutes using a pan or microwave.

With our weight loss diet, you don't have to worry about putting meals together because it contains everything you need - from breakfast to dinner and even some healthy snacks. A ready-made nutrition plan guides you step by step through the entire diet, so you don't have to worry about anything else.

Avoid temptations and cravings

Avoiding temptations and cravings can be crucial to keeping your diet on track:

• Shopping list: Create a shopping list and stick to it to prevent unhealthy foods from getting into your cart.
• Healthy alternatives: Find healthy alternatives to your favorite snacks so you don't get tempted.
• Stress management: Learn to deal with stress and emotional triggers for cravings without resorting to unhealthy foods. When you're stressed, your body needs extra healthy Nerve food.

The Meal planning and preparation are Key components for a successful and sustainable healthy diet when losing weight. They help you to establish healthy habits and stay in control of your diet. Here you will find 10 simple tips & tricks to get you started with meal prep.

Drinks and hydration

Choosing the right drinks and drinking enough fluids is crucial for a healthy diet and losing weight. Here are some important aspects:

Importance of adequate water intake

Water is vital for the body and plays a key role in weight loss:

• Hydration: Adequate water intake keeps your body hydrated, which is important for metabolism and digestion.
• Satiety: Sometimes thirst is mistaken for hunger. If you drink enough water, you can avoid cravings.
• Detoxification: Water helps the body to eliminate toxins, which can support weight loss.

To find out how much water you need, see in the article: How much water a day? .

Avoiding sugary drinks

Sugary drinks have some detrimental effects on health. These drinks, often referred to as "empty calories", contain a significant amount of calories but provide no essential nutrients. Consuming them can cause you to consume a lot of calories without getting the vitamins and minerals you need.

Another problem with sugary drinks is that they can lead to blood sugar spikes and drops. The high sugar content in these drinks often causes a rapid rise in blood sugar levels, followed by an equally rapid drop. This can lead to food cravings and sudden energy pangs.

Finally, regular consumption of sugary drinks can lead to unwanted weight gain. The extra calories consumed through these drinks can accumulate over time and increase the risk of obesity and related health problems. It is therefore advisable to reduce the consumption of these drinks or replace them with healthier alternatives.

Tea and coffee as helpful drinks

Tea and coffee can be useful additions to your diet. On the one hand, they are rich in health-promoting antioxidants, whereby Green tea particularly stands out. These antioxidants can help support your health and weight management. On the other hand, coffee has the ability to boost your metabolism and increase your energy levels. If you enjoy coffee in moderate amounts, it can even help with your weight loss efforts.

Choosing the right drinks and staying hydrated are essential factors in achieving your weight loss goals. It is therefore important to drink enough water, avoid sugary drinks and enjoy tea and coffee in moderation to keep your diet as balanced as possible.

The role of exercise

The role of exercise in weight loss and general health should not be underestimated. Here are some important considerations:

Complementary importance of physical activity

Physical activity is a important supplement to a healthy diet and offers a variety of benefits. Firstly, it contributes to calorie burning as it increases the body's energy expenditure, which can be helpful in achieving a negative energy balance for weight loss. In addition, regular exercise plays a crucial role in the Maintaining muscle mass during weight loss, which in turn helps to maintain the metabolism maintain the metabolism.

Exercise also has positive effects on the cardiovascular healthas it can reduce the risk of heart disease and other health problems. In addition to this, physical activity can be an effective method of stress management and reduce the increase general well-being. It therefore not only complements a balanced diet, but also helps to promote overall health and well-being.

Integrating sport into everyday life

Sporting activity should be integrated into your everyday lifeto achieve sustainable results:

• Choose activities that you enjoy: You're more likely to exercise regularly if it's fun. Find sports or activities that you enjoy.
• Everyday exercise: Increase your daily physical activity, for example by using your bike for short distances or taking the stairs instead of the elevator.
• Planning: Plan fixed times for exercise in your daily routine so that it becomes a habit.
• Variation: Vary your exercise routine to avoid plateaus and maintain your motivation.

Combining a healthy diet with regular physical activity is a proven way to lose weight and improve your overall health. It is important to choose a form of exercise that suits your lifestyle and that you can maintain in the long term.

Psychological aspects of losing weight through healthy eating

The psychological aspect plays a crucial role in losing weight and maintaining a healthy diet. Here are some important considerations:

Self-control and motivation

Self-control and motivation play a crucial role in the weight loss process. The ability to resist temptation and long-term goals over short-term needs is of the utmost importance. Strategies such as Mindfulness and conscious eating can be helpful in strengthening this self-control.

It is helpful to maintain your motivation, clear and achievable goals to set clear and achievable goals. It is also important, sources of motivation that drive you forward. This can include support from friends and family, sticking to your progress or visualizing your goals. Strong self-control and continuous motivation are key components to a successful weight loss process.

Dealing with setbacks and stress

Setbacks and stress are inevitable parts of losing weight and changing your lifestyle. It is important to recognize that there will be setbacks on the road to weight loss success. In these moments, it is crucial not to give up, but to learn from your mistakes and continue on your path.

Stress is another factor that can influence success, as it often leads to emotional eating leads to emotional eating. To deal with stress, it is advisable to learn healthy coping strategies such as meditation, exercise or talking to a therapist. These measures can help to improve the way you deal with stress and support the long-term achievement of your weight loss goals.

The psychological aspects of losing weight are just as important as the physical ones. Self-control, motivation and dealing with setbacks and stress are skills that are developed over time and help to achieve long-term success. It is important to be patient with yourself and seek support when you need it.

Frequently asked questions about healthy eating for weight loss:

What are the best foods for weight loss?

The best foods include fruit and vegetables, protein such as chicken or fish, whole grains, healthy fats such as avocado and nuts. The keys are variety and balance and a moderate approach to carbohydrates.

Do I have to avoid certain foods completely to lose weight?

You don't have to avoid foods completely, but it is advisable to reduce your intake of sugary drinks, processed foods and saturated fats. Everything in moderation is a sensible approach.

How much water should I drink daily to help me lose weight?

The recommended daily amount of water varies, but about 8 glasses (about 2 liters) of water per day is a good starting point. However, your needs may vary depending on your activity level and climate.

How often should I weigh myself if I want to lose weight?

This depends on personal preference. Some people weigh themselves daily, while others do it weekly. The most important thing is that you don't become too obsessed with the number on the scales, as body weight naturally fluctuates. Women in particular experience water retention during their menstrual cycle, so it may make more sense to weigh yourself only once a month on a particular day.

How can I maintain my motivation to lose weight?

Keep clear goals, reward yourself for progress, seek support from friends or a community and remember the long-term benefits to your health and wellbeing.

How do I deal with cravings?

Cravings can be reduced by eating balanced meals, healthy snacks and eating protein-rich foods. Stress management and mindfulness can also help to manage cravings.

Is it necessary to exercise to lose weight?

Exercise is helpful, but not essential. Weight loss depends mainly on calorie balance. However, exercise helps to burn calories, improve fitness and well-being.

How can I integrate healthy eating into my everyday life?

Plan meals in advance, prepare healthy snacks, avoid unhealthy foods in the house, and choose restaurants with healthy options. Step by step, you can establish healthy habits.

Are there any special diets that are particularly effective for losing weight?

There are many diets, but not all of them are effective or healthy in the long term. A balanced diet based on your individual needs is often more sustainable than extreme diets.

What can I do if I am stuck on a weight plateau after a while?

If you are stuck on a weight plateau, try to vary your diet and exercise routine to stimulate your metabolism.

Have you ever heard of Shilajit or Mumijo heard of it? It is a fascinating, resinous material from the mountainous regions of Asia and the Himalayas. It has been used in traditional medicine for ages. highly valued and as "elixir of life". But what is really behind it?

In this journey we will unravel the mystery of Mumijo. We will explore its composition, traditional uses, health benefits and current research. You will learn, how to use it and where you can find it. By the end, you'll understand why shilajit is so sought after in the world of holistic health. So let's dive in and discover this fascinating natural product!

Composition of Mumijo

Mumijo is an amazing substance that is characterized by its complex chemical composition. Here we take a closer look at the different elements that make up mumijo:

1. Minerals and trace elements Mumijo is rich in minerals such as iron, copper, zinc, magnesium and many others. These minerals are crucial for various bodily functions and can contribute to overall health.
2. Humic substances (humic acid and fulvic acid) An outstanding feature of shilajit is the humic and fulvic acids it contains. These organic compounds play a key role in nutrient absorption and contribute to detoxification.

1. Bioactive compounds and phytonutrients Shilajit is also rich in bioactive compounds and phytonutrients such as flavonoids and resins. These can have anti-inflammatory and immune-boosting properties and contribute to overall health.

Want to support your immune system? Then the LiveFresh 4-week shot cure is ideal. You need vitamin D and vitamin C for your immune system to function properly.

1. Antioxidant properties Another remarkable property of shilajit is its strong antioxidant effect. Antioxidants in mumijo can help neutralize harmful free radicals in the body and reduce cell damage.

The chemical composition makes it a unique and versatile substance that is used in various health applications. In the following sections, we will take a closer look at the effects of these components on health and the traditional uses of mumijo.

Traditional uses of mumijo

Shilajit has a long and rich history of traditional use in various cultures. Here are some of the most significant traditional uses of mumijo:

• Ayurvedic uses and teachings: In Ayurvedic medicine, an ancient Indian healing system, shilajit is considered a "rasayana" or tonic for overall health. It is used to increase vitality, strengthen the immune system and treat various diseases. Ayurvedic practitioners also recommend mumijo to improve mental clarity and to promote the balance of the doshas, the energetic principles in Ayurveda.
• Used in traditional Chinese medicine (TCM): In traditional Chinese medicine, shilajit is known as "mummy" and is often used in the form of herbal preparations. TCM experts use it to strengthen kidney function, increase energy and treat diseases of the digestive and urinary systems. It is also considered a tonic for vitality.
• Other cultural uses and rituals: In addition to Ayurveda and TCM, shilajit is used in various other cultures and societies. It is also used by locals in the mountain regions of the Himalayas for health care.

The diverse uses of Mumijo in various traditional systems testify to its deep roots in history and culture. These traditional uses have significantly influenced modern research and application of mumijo and are an important part of its fascinating history. In the next section, we will explore the potential health benefits of shilajit in more detail.

Health benefits of shilajit

Mumijo has been prized for centuries for its potential health benefits. Here are some of the prominent health benefits of mumijo:

Adaptogenic properties: Shilajit is often used as ashwagandha is considered an adaptogen, a substance that helps the body adapt to stress and change. It can help to increase resistance to physical, emotional and environmental stress. In addition, your body needs more nutrients during stress, which you can obtain via nerve food.

Improve energy and stamina: One of the most striking properties of mumijo is its ability to increase energy and stamina. It can improve physical performance and help to reduce tiredness and fatigue. This is particularly interesting in sports, as it is a natural remedy and has no side effects.

Immune system support: Mumijo can boost the immune system by promoting the production of immune cells and supporting the body's defense responses against infection. This can help to reduce susceptibility to disease. You can find out what you need, especially in the dark season, in the blog post: Why your body absolutely needs vitamin C & vitamin D in the fall & winter season.

Anti-inflammatory effect: An anti-inflammatory effect of mumijo has been observed in some studies. It can help reduce inflammation associated with various health problems.

Improvement of cognitive functions: Shilajit may also improve cognitive function. There is evidence that it can promote mental clarity, increase concentration and support memory. Studies have also shown that it can slow down the ageing process.

Anticonvulsant effect: Studies show an antispasmodic effect in both gastrointestinal disorders and bronchial complaints.

Effect on the hormone system in men: Regular intake of Mumijo has been shown to significantly increase testosterone levels in men. In this context, erectile dysfunction and fertility (sperm quality and number) improved.

Many clinical studies with humans show promising results in terms of energy, cognitive improvements and hormone regulation. Shilajit is also being studied in modern medicine for conditions such as diabetes, Alzheimer's and arthritis, but further studies are needed to confirm its safety and efficacy. These health benefits of mumijo have led to its use in various wellness and health applications.

Dosage and use of Mumijo

Shilajit can be taken in a variety of ways, and it is important to understand the correct dosage and application to achieve the best possible results and minimize potential risks.

Different dosage forms (resin, capsules, powder) Mumijo is available in different dosage forms:

1. Shilajit resin: This is the natural form of shilajit and is often sold as a resinous substance. It can be dissolved in water or milk and taken.
2. Shilajit capsules: Mumijo is also available in capsules, which is a convenient way to dose and take it.
3. Shilajit powder: Some prefer Mumijo in powder form, which can be easily mixed into drinks or smoothies.

The choice of dosage form depends on personal preferences and needs.

Recommended dosages: The recommended dosage of shilajit may vary depending on the product and manufacturer. It is important to read the instructions on the product packaging carefully and follow the manufacturer's dosage recommendations. Generally, the recommended daily dose is around 300 mg to 500 mg, but may vary depending on individual factors.

It is advisable to start with a lower dose and observe the effect on the body before increasing the dose. Mumijo should always be taken on an empty stomach.

Possible side effects and precautions: Although shilajit is considered safe, some people may experience side effects, especially if they take it in excessive amounts. Possible side effects include stomach problems, headaches or sleep disturbances.

It is important to observe the following precautions:

• Mumijo should not be taken by pregnant or breastfeeding women.
• People with certain conditions such as gout should consult their doctor before taking it.
• If you are taking medication, you should talk to your doctor, as interactions are possible.
• Make sure you purchase shilajit from a trusted source to ensure quality.

Overall, Mumijo can be a valuable health supplement when dosed and used responsibly. However, it is always advisable to speak to a qualified health professional before taking it, especially if you have any health concerns or are taking medication.

Availability and sourcing of shilajit

If you are interested in using Mumijo, it is important to know how to obtain it and what to look for when choosing a product.

Regional origin and extraction methods Shilajit is mainly found in the mountainous regions of the Himalayas, Altai, Caucasus and other parts of Asia. It is formed over thousands of years through the decomposition of organic plant and animal remains in the mountains. The extraction of mumijo is a laborious process involving the collection of resin from rock crevices and subsequent purification and processing.

The quality of mumijo can vary greatly depending on the geographical origin and extraction methods. Shilajit from different regions can have different chemical profiles and properties.

Certification and quality assurance: Before you buy mumijo, you should make sure that the product meets quality standards. Look for products that are certified and come from reputable manufacturers. Some certifications you can look out for are ISO, GMP (Good Manufacturing Practice) and USDA Organic. These certificates can indicate the quality and purity of the product.

Where to buy and where to buy from: Mumijo is available on the market in various forms and brands. You can find it in pharmacies, health food stores, online stores and from Ayurvedic or naturopathic practitioners. When buying shilajit, it is advisable to read customer reviews and check the manufacturer's reputation.

Overall, it is important to purchase Mumijo from trusted sources and look for quality and certifications to ensure you are getting a high-quality product that meets your health needs.

Frequently asked questions about Shilajit:

What is Shilajit?

Shilajit is a dark, resinous, vegan natural product that is found in the mountainous regions of Asia and the Himalayas. It is produced over thousands of years by the decomposition of organic plant and animal remains in the mountains.

What are the health benefits of shilajit?

Shilajit is associated with a variety of health benefits, including boosting energy and stamina, supporting the immune system, anti-inflammatory effects and improving cognitive function. Scientific research in this area is ongoing.

How is shilajit traditionally used?

In various cultures, shilajit is traditionally used as a tonic for health and to treat various ailments. It has a long history of use in Ayurveda and traditional Chinese medicine (TCM).

How should shilajit be taken?

Shilajit is available in various dosage forms, including resin, capsules and powder. The dosage varies depending on the product and manufacturer. It is important to follow the recommended dosages on the product packaging and consult a healthcare professional if necessary.

Are there any side effects of shilajit?

In general, shilajit is considered safe when taken in appropriate amounts. However, some people may experience stomach problems, headaches or sleep disturbances. Pregnant women, breastfeeding women and people with certain health conditions should consult their doctor before taking it.

Where can I buy shilajit?

Shilajit is available in health food stores, pharmacies, online stores and from Ayurvedic or naturopathic practitioners. It is important to buy products from trustworthy sources and to pay attention to certifications and quality assurance.

Are there any scientific studies on shilajit?

Yes, there are a growing number of scientific studies on shilajit examining various aspects of its health benefits. These studies range from laboratory experiments to clinical trials. However, research in this area is still ongoing and further studies are needed to confirm the efficacy and safety of shilajit.

Can shilajit be taken as a substitute for medication?

Shilajit should not be used as a substitute for prescribed medication. If you are taking medication or have health concerns, you should always consult your doctor before taking shilajit. However, it can be used as a supplement to a healthy lifestyle and a balanced diet.

- Article by Lia Vaude

The Christmas season is just around the corner and what could be better than celebrating this special time with a advent calendar sweeten this special time? In this blog post, I would like to introduce you to the LiveFresh advent calendar and discover together with you what's behind the doors. Come on, what are you waiting for?

Appearance & presentation

The advent calendar from LiveFresh is really something special! Even when I held it in my hands for the first time, I was impressed by the high-quality design and the loving design and the lovely design. The packaging is appealing and already makes anticipation of what is probably hidden behind it. With dimensions of 30 x 30 x 22.15 cm, the advent calendar is certainly not small, because there is a lot hidden behind the doors, but its size makes it super practical and would even fit completely in the fridge. After opening the Advent calendar for the first time, the 24 cute linen bags immediately caught my eye. Not only practical and reusablebut also with a beautiful simple design in the beautiful dark green of LiveFresh.

Contents

The contents of the Advent calendar also leaves nothing to be desired and is the centerpiece. Every day a little surprisethat sweetens the day. The selection of products is varied and varied. From delicious juices to small snacks, everything was included. I particularly like the natural and high-quality ingredients in the products. You can tell that a lot of value is placed on quality here. The products were not only delicious in terms of taste, but also felt super good for me and my body. Every little thing, or should I say every little gift, that was hidden behind the doors made the LiveFresh advent calendar a real treat. special event event.

Conclusion

All in all, I am incredibly satisfied with the Advent calendar from LiveFresh. The products have me convinced me and the daily joy opening the little doors was simply priceless. I can recommend it to anyone who wants to give themselves or others a Joy would like to make.

If you still have a few questions - I'll try to answer the most important ones here.

What is the shelf life of the products?

You can find the best-before date on the respective products.

How should the Advent calendar be stored?

The bags with snowflakes need to be refrigerated. This makes it easy to distinguish which doors should be kept in the fridge and which should not.

Which allergens are contained in the Advent calendar?

All allergens contained in the Advent calendar can be found on the LiveFresh website. There is also a list of the contents on each individual product.

Where can I find & buy the LiveFresh Advent calendar?

You can find your extraordinary Advent calendar from LiveFresh both at LiveFresh directly, as well as on the website of Advent calendar content. You can find inspiration on both sites and then order the calendar from LiveFresh - order - be surprised - enjoy!

So let yourself be inspired by LiveFresh's selection and immerse yourself in the magical world of healthy eating. self-care advent calendar from LiveFresh!