LOVE Your Body

Wer sich selbst nicht liebt, der wird auch nie jemand anderen lieben können!

Wir schauen uns im Spiegel an und haben meistens nur etwas negatives an uns  ausszusetzen.  Wir sehen uns nicht schön genug, haben mal wieder ein paar Kilos zu viel auf den Hüften. Körperakzeptanz fällt den meisten schwer, sie hängt oft mit dem negativen Selbstbild eines Menschen zusammen.

Leider vergleichen wir uns immer wieder mit anderen Personen und versuchen ihre Attribute nachzuahmen, ohne auf uns selbst zu hören. Jeder Mensch ist einzigartig,hat seine eigenen Makel und Schwächen. Diese machen uns einzigartig. Es wäre doch langweilig wären wir alle gleich! Sixpack und Modelmaße sind in unserer Generationen leider schon ein Hypestatus geworden. Überall sieht man nur Low Carb Diäten, Fitnessworkouts und Bikini Bodys....

Da ist es nicht verwunderlich, das vor allem Jüngere stark unter sozialen und medialen Druck geraten.

Love your Body soll es ab jetzt für dich heißen! Schon ein lächeln am Morgen gibt dir ein ganz anderes Gefühl. Stell dich vor den Spiegel und beginne deine Makel lieben zu lernen. Versuche sie als ein Teil an dir anzusehen, der dich einzigartig macht. Wir nehmen meist nur die oberflächlichen Dinge als wichtig an, doch was ist mit Gesundheit, Familie und Freunde? Ohne diese, wäre unser Leben nichts, denn die Menschen die dich lieben, schätzen dich um deine Person und nicht wie du aussiehst oder welche Zahl dir auf der Waage erscheint.

Anstatt dich ständig deswegen verrückt zu machen,  fange an Dinge zu tun, die dir gut tun.

Egal ob Sauna, Kosmetikerin, Shoppen oder mal zum Friseur gehen. Auch schafft dir Sport ein super Körpergefühl, solange es nicht aus Druck gemacht wird. Man sollte den Spaß an dem was man tut nicht verlieren! Das zählt auch für deinen Alltag. Egal ob deine Arbeit, dein Studium, deine Schule, sie sollten dir Spaß machen. Es sind die kleinen Dinge, die wir meistens übersehen und vergessen, dass alles in unseren Händen liegt um unser Leben jeden Tag schöner zu gestalten.

''Be happy for what you have, 

while working for what you 

want!''

Food Diary/ Week on Instagram

                   Instagram : _lauravel_

 

 

Fitnesstipps

Vielen Dank für eure zahlreichen Nachrichten! Ich werde versuchen alle so schnell wie möglich zu beantworten! 

Ihr habt Fragen zur Ernährung, Sport oder braucht Hilfe?

Schreibt mir : lauravel17@googlemail.com

My Opinion on Rawtill4

Hello guys!

Out there they are so many discussions about the rawtill4 lifestyle, so I thought I could introduce my opinion on this topic.

What is rawtill4?

The first thing you need to know is that Raw Till 4 is a lifestyle (for life), not just a diet, and especially not an overnight quick fix (that doesn’t exist). It’s a lifestyle, because it includes more than just diet. It includes all the ways we choose to live our lives: diet, exercise, rest, sleep, mental attitude, ethics, etc. With a change towards true health comes true healing, and that is going to include more than just physical changes: it’s going to include emotional and mental changes as well. And all those changes will be gradual, not overnight.

Most people who begin living a RT4 lifestyle find that they begin to see themselves quite differently, with more self-love, more happiness, less judgment. Most people find they begin to see others differently as well, to see the world differently. Many also begin to make ethical connections they had never really considered before, especially those who embrace veganism fully. All these things make RT4 a full lifestyle. It doesn’t mean you have to change who you are, what you do for a living, your friends or family, but for most people the change will go beyond just diet. So, what we put in our body is certainly one of the most important aspects of health, but there are other things we must try to do as well. Health is wholistic. Healthy body, healthy mind, healthy spirit.

Here are the key principles to this lifestyle.

1. Only plant foods are allowed on this program. No animal products, no exceptions.
2. Raw fruits & greens (mainly fruits) must only be eaten until 4pm (or 2 hours prior to dinner time), then a high carb cooked dinner of high starch plant foods. No cooked food during the day. If you do have a day here and there of eating cooked vegan food during the day don’t fret, it’s ok.
3. 800+ calories from fruit for breakfast and 800+ from fruit for lunch is recommended for success, then a high carb cooked dinner of 500+ calories. Aim for minimum 2100 calories per day for women, 2800 for men.
4. Aim for as close to 90/5/5 as possible in your calorie ratio: that’s 90% of calories from carbohydrates and 5% of calories each from fats and proteins. Try to keep fat intake consistently below 10% and carbohydrate intake consistently above 80%. Some days you will go higher like on the weekend eating out which is fine, just as long as you average below 10% of your calories from daily fat per week.
5. Stay hydrated! You should pee about 8-12 times per day, and your urine should be clear. Drink a liter of water when you wake up in the morning, and a liter of water about 30 minutes before each meal for optimal results.
6. Fragmented sodium (salt) should be kept to an absolute minimum. Under 1000mgs per day and under 500mgs for maximum leanness and health. Use herbs, lemon juice, etc. wherever possible in place of salt.
7. Oil is not recommended on this program and should not be added to your meals. It must be kept to an absolute minimum if you want kick ass results. When you eat out it’s virtually impossible to avoid added oil so just minimise the amount of times you eat out. Learn to cook (& eat) without it and you will gain wonderful health benefits. See our ingredients-not-supported list for more.
8. Food should be eaten whole and minimally processed wherever possible. Vegan junk foods, mock meats, tofu and other such foods are not recommended as regular staples but are ok occasionally. Minimize these as much as possible for best results.
9. Eat organic wherever possible, it tastes much better and is better for the environment.
10. If possible, try to make one day per week a 100% raw fruit day. This will help keep the focus on high raw, and will keep your system as clean and optimal as possible.
11. Recommended sources of cooked carbs are: potatoes, root veggies, rice, gluten-free pastas, high carb ancient grains. These should be your main dinner staples, with other wholesome plant-foods as sides.
12. No fruit after cooked food or fermentation and poor digestion will likely result. If you’re still hungry after dinner (or craving sweets) you didn’t eat enough fruit during the day for your body’s needs. Eat more cooked dinner instead and then aim for more fruit the next day.
13. Big green smoothies are great for getting the calories in for breakfast/lunch. Bananas are a wonderful fruit staple throughout the day. Other high calorie fruits like dates and mangoes make great staples too.
14. Unlimited calories at every meal, no restriction. The majority of your calories each day should come from fruit. Don’t under eat on fruit during the day or “save up” your calories for dinner time. RT4 is about abundance at every meal.
15. Chickpeas, beans, lentils are not high carb choices so should be used as side dishes instead of main staples.
16. Move your body daily. Find an activity you love and make it your playful exercise. Exercise is critical to overall health and well-being; it stimulates your metabolism and gets everything flowing well. Plus it’s great for our mood! Building up a regular sweat will promote optimal health results on this lifestyle.
17. Make sure to get lots of rest, relaxation and good sleep. Learning to incorporate good rest, early nights, and regular sleeping patterns into your life will greatly improve your overall health.
18. Be sure to get some sun. Full body sunbathing is recommended, for a minimum of 20 minutes every day. Get in your vitamin D and boost your sense of well-being.
19. If necessary, supplement B-12 with either shots or sublinguals. Around 40% of the population (vegan or not) are B12 deficient, and this can greatly reduce our health results. I wrote a blog on this fact here.
20. Practice gratitude and peaceful emotions at meal time.

Be sure to enjoy this journey. Focus on long-term health instead of short-term results. This is a lifestyle you can do for the rest of your life, and if you focus on becoming healthy inside, you’ll end up looking healthy on the outside in time. You will come to a healthy weight naturally if you give your body a good foundation of healthy habits. Consistency and patience are key!

Source : http://thebananagirl.com/raw-till-4-faqs.php#RT4

So now to my opinion and my exeperience on rawtill4:

Firstly what I want to say, that I'm not a nutritionist or something like that, I just want to share my experience with you. For me rawtill4 was the first step into my vegan lifestyle! I was so happy to eat  in abundance without feeling guilty! Also that it is very socializing due to the cooked meal in the evening. I ate 2 months rawtill4 and I felt good, but I missed more warm meals and I also felt a little bit sick to eat large amounts to reach my macronutrients. 

I also had digestive problems and stomach ache , but that's normal and pass over after few weeks. But I still wasn't statisfied with my situation and I never would forced myself to something I don't want. So I came ahead the starch solution and I feel so much better, without stuffing my face with large amount of food especially raw food! But everyone has the chance to choose his/her lifestyle. But I still like to introduce some raw / rawtill4 days when I'm in mood for it :)

Why Vegans are happy!

Hello my beautiful people!

 As you can see due to the topic the content in this post will be about my thoughts and experience on the Vegan Lifestyle and why I think especially Vegans are happy, fit and healthy!

The main question I get asked is : How can you be happy with such a restricted diet?

But the question is another: How  non-vegans can BE HAPPY? 

Nowadays the people are suffering from so many diesases than ever before! Cancer, Rheuma, Ostepeurosis , eating disorders like Bulimia, Anorexia or Adiposita and more.

Our society is divided in so many opinions when it comes to health, nutrition and a healthy body. But what is right and what is wrong? I think that noone can say the true, but from my point of view it's every persons decision how he or she feels good in their own body.

What makes everything difficult is that many people don't know if they are actually happy with themselves...

The media represents us 24/7 super skinny ,,healthy'' models who are eating salads, drinking their protein shakes and smile in the camera how ,,satisfied and happy'' they are. SERIOUSLY?.....NOT...

Life is not about caring all the time if we are good enough or pretty enough !

What I only can say is that I've been never happier than I'm now. I eat in abundance without restriction or fearing food. I don't crave ,,animal food'' and I'm always satisfied after my meals. But I think everyone have the choice to choose how they want to live. But I know that we Vegans are know, how beautiful and amazing it feels to feel good in our own body and respect ourselves how we are , no matter how difficult it could be.

So try to smile everyday, enjoy every minute and move forward!

STOP being unhappy with yourself. You are perfect. Stop wishing you looked like someone else or wishing people liked you as much as they liked someone else. Stop trying to get attention from those who hurt you. Stop hating your body, your face, your personality, your quirks. LOVE them, without those things you wouldn't be you. And why would you want to be anyone else? Be confident with who you are. Smile, it' ll draw people in. My happiness will not depend on others anymore. I'm happy because I love who I am, I love my flaws and i lobe my imperfections. They make me me. And 'me' is pretty amazing

Don't fear carbs! / Keine Angst vor Kohlenhydraten! / Vegan HCLF

German:

Hallo meine Lieben :*

Heute möchte ich das Thema Kohlenhydrate ansprechen und meine Meinung dazu sagen, da gerade viele verschiedene Meinungen im Internet rumkursieren und darüber gestritten wird ob sie jetzt gut oder schlecht sind. Als erstes muss man sagen, dass keine von den drei wichtigsten Nährstoffen ( Protein, Fett und KH) schlecht sind denn diese braucht unser Körper um richtig zu funktionieren und alle wichtigen Stoffwechselvorgänge in unserem Körper zu leisten. Da gerade Low Carb ziemlich präsent ist, denken viele Menschen , dass KH schlecht sind und dick machen. Dabei wird meistens am Abend auf KH verzichtet und man greift auf proteinreiche und fetthaltige Lebensmittel zurück ( Fleisch, Käse ...) . Aber ist das wirklich gesund?! Meine Antwort dazu ist NEIN! Als Veganerin ernähre ich mich nicht nur pflanzenbasiert, sondern auch nach dem High Carb Low Fat Prinzip. Dabei decke ich meinen Kalorienbedarf überwiegend mit KH ( 80%) und der Rest kommt durch Fette ( 10%) und Proteinen (10%). Jetzt kommen bestimmt viele und sagen, dass ist aber auch nicht gesund! Doch ist es ! Meine Ernährung besteht auch vielseitiger , nahrhafter, vitaminreicher und ausgewogener Liebensmittel! Getreide, Nüsse, Obst, Gemüse stehen jeden Tag auf meinem Speiseplan und ich habe mich noch nie fitter gefühlt ! Der Körper speichert die aufgenommen KH und speichert sie , wobei sie direkt über die Speicher verbrannt werden können und man ist den ganzen Tag energiegeladen, man fühlt sich fit und hat keine Ermüdungserscheinungen. Die Haut dankt einem nach ein paar Wochen ebenfalls! Ich kann es nur jedem empfehlen wenigstens ein paar Tage in der Woche einen veganen Tag einzulegen! Ihr werdet sehen , dass es auch ohne tierische Produkte geht! 

Falls ihr noch mehr Fragen zu meiner Ernährung habt, dann schreibt es in die Kommentare oder mailt mir ! ( lauravel17@googlemail.com)

Mein IG : _lauravel_

eure Laura :*

English:

Hello guys!

Todays topic is gonna be about Carbs and my opinion about the whole discussion if carbs are bad for your body or not. Firstly I want to point out that all three macronutrients ( Carbs, Fats and Protein) are important for our body ! Our body needs them to function properly. I am not only a Vegan who lives a plantbased diet, I am also following a High Carb Low Fat Lifestyle. So I getting my calories  mostly from Carbs ( 80%) and the rest comes from Fats ( 10%) and Protein ( 10%) . Many of you would say that this is also not healthy, but you are wrong! The body doesn't need a big amount of protein or fat to survive! With a high carb diet you'll give your body the fuel it needs! You are more energized during the day and you are not exhausted or in a bad mood. My meal plan consists mostly of starches, nuts , vegetables and fruit and this is healthy! I eat in variation and it never gets boring. I love to try out new recipes and food , I really can recommend this lifestyle to you! I was never happier !

For more questions you can write me a comment or mail me ( lauravel17@googlemail.com)

My IG: _lauravel_

Laura :*

Favourite Vegan Food and Snacks

German:

Hallo meine Lieben

Wie ihr vielleicht mitbekommen habt, bin ich schon seit ein paar Wochen Veganerin und ernähre mich High Carb Low Fat ( HCLF). Ich muss wirklich sagen, dass ich mich top fühle und auch viel mehr Energie habe. Aber dazu kommt demnächst auch ein neuer Post.

Da viele mich fragen was ich jetzt wohl so esse habe ich mir gedacht ich zeige euch mal was ich immer so leckeres zaubere. Wenn ihr immer Up to date sein wollt dann folgt mir auf meinem Instagram account: _lauravel_ . dort lade ich täglich mein Essen hoch!

So nun kommen wir zum Essen. Da es ja High Carb Low Fat heißt , bestehen meine Mahlzeiten hauptsächlich aus Kohlenhydraten also ca 80% und Protein jeweils 10% und Fett auch 10%.

English:

Hello guys:)

Since a few weeks I'm living a vegan high carb low fat plant based diet. Since this week my skin has become clearer and I have also more energy to workout during the day! But I will write about the benefits of veganism in another post:) A lot of you have asked my what I eat during the day, so I thought I would like to share with you my favourite meals and snacks . If you want to see more, follow me on my Instagram: _lauravel_

So all my meals consists of 80% Carbs, 10% Fats and 10% Protein.




Morningwater: Fresh ice cold water infused with fresh lemon and berries ! It's so good and very refreshing, you can also add fresh mint leaves for more flavour.

Mein morgendliches Wasser besteht aus 1 liter eiskaltem Wasser mit frischer Zitrone und Beeren. Ich gebe auch gerne noch Minze hinzu für mehr Geschmack.

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Favourite on the go: Bananas!

Snack für zwischen durch: Bananen!

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For Breakfast or as a snack I love to drink Green Smoothies to get my greens in :D There weill be recipes coming up soon!

Zum Frühstück oder als Snack mache ich mir immer gerne grüne Smoothies. Rezepte kommen bald!

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One of my favourite foods is sushi! I made this with a good friend and it was really yummy ! I had almost the whole plate with the veggies!

Einer meiner Lieblingsessen ist Sushi! Ich könnte es jeden Tag essen!

For Snack or pre lunch-/dinner  I like to eat different salads, this one is with green lettuce, tomatoes , grapes, chickpeas and radish so good!

For dressing I use the juice of a fresh lemon

Ich liebe es verschiedene Salate zu essen, egal ob als Snack oder vor dem Mittag bzw Abendessen oder als Beilage! 

And here you can see Bananaicecream! Yes Icecream! It is so delicious you have to try it!

( I will Post a recipe soon!)

Und hier seht ihr Bananeneis natürlich gesund und vegan, getoppt mit Datteln und Erdbeeren. Und apropo Datteln, ich esse sehr gerne Datteln oder getrocknete Feigen, Mango auch als Snack zwischendurch. Dabei sollte man nur genügend Wasser trinken.

And my last favourite thing to eat is very simple but delicious! Green Smoothie and some fruits on the side:)

Grüner Smoothie und Früchte:)

You shouldn't forget that I also eat carbs and starches like oats, pasta, potatoes etc and I will post  lot of recipes here so stay tuned and I hope you liked it ! 

Leave a comment below when you want to hear something else!

Meine Lieben, ihr dürft auch nicht vergessen, dass ich auch Kohlenhydrate in Form von Nudeln, Kartoffeln, Hafer/ Dinkelflocken und vielem mehr zu mir nehme. Ich werde hier bald auch viele verschiedene Rezepte hochladen. Also seid gespannt!

Hinterlasst mir ruhig Kommentare und Anregungen

eure Laura :*