DOTS Experimental Sushi

If you live in Vienna, love sushi and haven't been to DOTS - Experimental Sushi located on Mariahilferstraße, you are definitely missing out on something!! Although it's kind of overpriced (they charge you extra for table set up!) as a sushi lover, you just have to eat there at least once in your life. Among traditional sushi for the more conservative sushi eaters they offer a great variety of experimental sushi. You can choose from the wildest concoctions and I guarantee you, you'll find something just according to your taste!

This time we had the Alaska Roll (cream cheese, avocado, salmon), Crispy Sake Maki (grilled salmon skin, salmon, cucumber, cilantro) and Kimi Maki (baked prawns, mayonnaise).

So yummy :)

quick snack idea

One of my go-to/easy-to-whip-together snacks is the infamous almond butter banana sandwich. So easy, yet so nutritious and delicious. Makes for a great snack to overcome your afternoon low but it works for any time of the day really ;)

I could never get enough of almond butter, I go through so many jars, it's kind of embarrassing o.O

Tabata Protocol

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"the world's greatest fat burning workout"

The term "tabata protocol" refers to a study originally conducted by Izumi Tabata in 1996 in Japan. He conducted tests on two groups of athletes, comparing moderate HIT (high intensity training) with HIIT (high intensity interval training). Results showed that the group training in HIIT improved their aerobic as well as their anaerobic system whereas the athletes doing the moderate HIT solely improved their aerobic system with little to no increase in their anaerobic ability.

The tabata protocol involves 4 minutes of your absolute maximum effort at highest intensity for 20 seconds, followed by a 10 second rest interval. This scheme is repeated for 8 sets.

(However, you should always include a warm-up and cool-down period to maximize training effects and prevent any injury.)

I know for a fact that most people think that in order to burn fat they need to stay on the treadmill/elliptical for at least 30 minutes. The truth is that hour-long cardio workouts at the gym won't take you anywhere since you will only be burning through muscle tissue and this is were the vicious circle of a slowed metabolism starts... I kinda feel sorry for everyone out there who's exercising for hours without ever seeing the desired results while I am saving time with supershort intense workouts and get to spend more time on really important things such as seeing my friends, getting other stuff done, blablalbaa.

Of course performing with such a high intensity will require a lot of will power, but you just have to power through. The reason the tabata-style workouts are so effective is because the body burns off all its glycogen during the workout, leaving only fat to burn for hours after completion. This shows us again that your focus should not be put on how many calories you burn during your workout, but rather on the significant "after-burn effect". This means that your body will be burning fat even when you aren’t doing anything, e.g. lounging on the couch. Thumbs up if you like this because I certainly do!

Fruit - how healthy is it really?

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Naturally, fruit contains a lot of sugar and therefore most people see it as a good option to satisfy their sweet tooth. But how healthy is fruit really and can it really be seen as a better alternative to refined sugary treats such as cookies, chocolates and candy?? And how can you tell whether the amount of fruit you're eating is too much?

As so often opinions diverge.

My thorough research brought me across one example: GRAPES.

They are overly expensive, devishly sweet but above all they are almost nutrition-less. The red variant is a little but better due to valuable antioxidants in the form of polyphenols which protect the cells of our body against free radicals (reactive oxygen species or ROS). However, when it comes to grapes there is one form of them that actually does your body some good:

In the process of red wine making, those protective polyphenols remain, along with a nice percentage of alcohol instead of the harmful sugar that was once the grape's downfall as a superfood.

Furthermore, I read that a diet high in fruit sugar can lead to a chronic imbalance of the body's blood sugar regulating hormones, namely insulin, glucagon & growth hormone, which may further pave the way to cardiovascular disease and/or diabetes.

Question for you: Have you ever noticed that you get even more hungry after you just ate an apple? I most certainly have.

This is attributed to the sudden increase of your blood sugar level which is followed by a release of insulin to decrease blood glucose (and therefore maintain homeostasis) and shortly after you experience the inevitable crash.

Yes, fruit does contain a lot of vitamins, electrolytes and antioxidants but don't neglect the fact that it's mostly made out of sugar! Besides, among strict fruitarians several health problems have been reported: dental decay, osteoporosis, wasting of muscle tissue, inability to maintain weight, chronic fatigue, skin issues, alopecia (only to name a few^^).

Bottom line: as always you have to decide for yourself how much fruit you are able to stomach. A lot of people will never have a problem with fruit, when at the same time there are some among us that are fructose intolerant, meaning their digestive system just can't handle fruit sugar at all or solely a minimum amount of it.

To end things on a much more positive note, I am happy to tell you that fruit consumption in moderation can contribute to excellent overall health & well-being subject to the condition that you are not suffering from said fructose intolerance....chichichi

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P.s.: In case you missed my 5 quick steps to apply everyday for better physical & mental health: Check back here

5 quick fixes

Hellloo everyone!

After falling off the wagon to a healthier life myself this past week (bohooo bohooo..too much work and functioning on a minimum of sleep really wrecked me), I am finally hopping back on today and providing you with 5 quick fixes you can incorporate immediately and everyday from now on!! My goal is to practice what I preach and start applying those easy tasks as well. It's so much easier said than done, so just remember: It's okay to fall but it's not okay to stay down!

all pictures below via pinterest

1. Get enough sleep. As easy as it sounds, it's probably the most important and at the very same time the hardest part of it all. A lack of sleep puts me in the craziest funk and really doesn't do me any good .. minimum of 7-8 hours per night will do the trick. Why oh why is it so hard to apply???? Really trying to work on this one though.

2. Drink enough water. Especially if you're on a tight and busy schedule, make sure you stay hydrated. I neglected it so much the past couple of days, so from now on I'm bringing my water bottle everywhere.

3. Start your day off right. Even if it means getting up early to have breakfast, have a nice refreshing shower, do some sun salutations on your yoga mat (hahaha!)

4. Make a to-do list. Helps you stay on track and keep focused on the important things.

5. Treat yourself. Once a week, or better yet: once a day (if possible) do something just for yourself. Whether it's a nice meal, your favorite ice cream, a nice hot bubble bath, a walk in the park, going to the movies... and always always always try to make room for your friends and the people you care about most!!

Health 101

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EAT. EXERCISE. LAUGH.

EAT. An overall healthy lifestyle has got a lot to do with what we eat. The saying "you are what you eat" does actually have quite a lot of truth in it. To be honest, I think we all know what kinds of food you should eat and what you'd better stay away from. The problem is that it just seems so hard to turn our good resolutions and plans into reality. Let's face it: nowadays we live in a stressful world, we are running from one appointment to another, trying to meet all our deadlines, shopping for necessities (think groceries and household items, not your new pair of highheels! ;) ) and making time for dear friends and family. It is hard, there is no doubt about that! When you come home from yet another exhausting day at work, which drained you from your last remaining bit of energy sometimes all you want to do is stuff yourself with junkfood. Sometimes you just want to hop on the couch, with a big bag of chips/ice cream, anything edible really and watch stupid TV shows. You didn't have time to go to the market, so the fridge is empty and there is nothing proper to eat in the house, just this one bar of chocolate. There is a reason why they call it comfort food. Because it provides us comfort. It soothes us and brings joy to our tastebuds. Who hasn't experienced this sugar high, the feeling of the melting chocolate in your mouth or the crunch of these crunchy cheese nachos drenched in even cheesier sauce?? At first it feels amazing, unlike anything you've ever tasted but in the end it does not always leave you feeling all that great. In fact, it can leave you feeling tired, heavy, bloated, disgusting.

First and foremost, everyone should know what works best for them and I am the last person to tell you how you should lead your life, what to eat, what not to eat, that is all nonsense. But here you are, on my website and I am just telling you about my story and what helped me to become the best version of myself. You only have one body after all, so you should better take good care of it. Over the years I came to find that making the right choices regarding my daily diet helps me tremendously in all parts of my life. Taking a closer look at my friends, I think that a lot of people suffer from disordered eating habits - one way or another - most of them not even realizing it. There are e.g. the notorious breakfast-skippers, who always leave the house in the morning without putting anything in their tummies, maybe not even having a proper meal for lunch so by the end of the day, when they get home they are so starved they will just raide their pantry, gulping down biscuits, crackers, everything they can find. Then they fall into food coma and feel nauseous when they wake up in the morning.

If there is one thing that I have learned in the past 23 years of my young life, then it would be that you should never ever skip breakfast and also never ever deprive yourself. Skipping breakfast to save calories is the stupidest of all things you could do. Having a nutritious, well-balanced meal first thing in the morning doesn't only have countless benefits (google it), it also jumpstarts your metabolism so your body doesn't go into starvation mode. Breakfast like a king, lunch like a prince and dine like a pauper. That saying couldn't be more true.

You only have one life, treat your body with respect. Also, your body wants some fun once in a while and if you are really craving that huge ice cream sunday then go get it (especially when it's that time of the month)!!

I'm sure that must be a big diet shocker to some of you, but I am not the little devil on your shoulder, I simply don't believe in restricting yourself. You will just end up feeling miserable and probably even bingeing later on. Also, the most important part is to never feel guilty when you give your body what it wants. No regrets whatsoever! That's the most important part, keep that in mind.

Please click on the link below to see my guidelines to -more or less- healthy eating habits.

click here

♥

EXERCISE. Over the past couple of years I tortured my body with runs and workouts on an empty stomach and also I didn't always refuel it properly afterwards. This is basically the worst thing you can do. In this section I am going to try to write a lot about exercise and the sort of exercise that I do, that keeps me fit and helps me to be the best possible version of myself. Currently I am doing a lot of bodyrocking from bodyrock.tv, discovered the website about 1 1/2 years ago and been hooked ever since. I visited almost everyday and anticipated every new workout with enthusiasm. However, did I always try the workouts myself at home? Rarely. I was always "too busy", "too tired", "too full", you get it. Excuses and nothing but excuses. Bottom line is that there is always someone busier than you working out right now. Exercise is a part of life. If you don't use it, you lose it. I love the way I feel after an intense workout or after a relaxing run at the park. It just clears my mind and frees my spirit, even though that might sound weird. For me, exercise is the second most important thing after healthy eating habits. It used to be the most important thing, as I said I tortured my body to the extreme, but working out can only get you so far when you are not eating right. Now I try to put my focus more on what I'm eating, I'm sure some of you heard the saying that what your body looks like stems up to 80% from what you put in it and only 20 % from your workouts. Think about it.

♥

LAUGH. Make room for your loved ones. Do what you really enjoy. Don't get too angry over meaningless things. Try to get your life under control, don't procrastinate (and this coming from the Queen of Procrastination lol). Make a schedule/to-do lists. It will save you a lot of time and nerves. Ticking off to-do lists makes me happy. Listen to your heart and your needs. When you need a hot bath, peace and quiet then give yourself that kind of rest. Don't try to keep yourself going with excessive amounts of sugar when all you really need is a power nap. Learn to cherish the simple joys that life brings us, every day has new wonders that are just waiting for us to be discovered. When someone treats you like shit, there is no reason for him to be part of your life. If that someone turns out to be your boss then better keep your mouth shut and try to laugh it all off. Or stand up for yourself and resign from your job. It's your choice. It's your life. You only have one so you better make the most of it.

♥

Koko cat

I loved my fluffy little Koko, but apparently it wasn't meant to be for my childhood dreams to finally come true. The kitty came and with it came my allergy. I got an extremely pruritic urticarial rash even from her most superficial scratches. My doctors advised me to give her away before it got worse since my past medical history is significant for childhood asthma.

=(

We miss her.

sources of complete lean protein

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Hello and good morning, my dear readers ♥

As promised, today's topic is all about sources to get in your daily needs of protein. Your body needs protein in order to build and repair tissues. Besides it's widely known that a diet high in protein is essential if you want to build fat-burning muscle, feel satisfied & fuller longer after you eat etc etc...

According to what I learned from bodyrock (hehe), protein should be included in every one of your meals and the right portion size should be about the size of the palm of your hand for ♀, whereas ♂ should eat twice as much. The best sources of complete lean protein include:

• meat: lean ground beef, poultry (chicken, turkey), fish

• vegetarian options: eggs (whole/egg whites), low-fat dairy (including milk, yoghurt, cottage cheese, low fat cheese in general), chickpeas aka garbanzo beans, kidney beans, peas, lentils, nuts & seeds in every variation, nut butters, protein supplements

• additional vegan options (but still for everyone really): tofu, soy meat, soy milk, quinoa, tempeh

I personally prefer salmon over anything and eat it whenever I get the chance. The best part of it is the crunchy skin and even though it's fatty I still eat it, because our bodys need fat in order to be healthy and function at their very best.

Where else do you think I'd get my shiny hair from?? :)

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Scores for my workout Day #3 (international love)

1. forgot to count :(

2. 7

3. 14

4. 4

5. 26

6. 5

7. 3

8. 5

9. 9

10. 12

11. 9

12. 155

upping my protein intake

About to get in my workout for today. See my scores below for yesterday's Day #2.

My goal the next couple of weeks is to incorporate more complete lean protein in my diet as I have been reading a lot of fitness blogs lately and I fear I might not be getting enough of it :-/

Our bodies rely on proteins and essential amino acids in order to function at their best. I have some stressful weeks laying ahead of me, so I have to make sure to have the best resources! For more information on the best sources of protein, check back for my next post!!

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10 x High Knees & 10 x Mountain Climbers 5

2 x Squat Jumps & 2 x Push-ups & 1 x Tuck Jumps 4

Centre to Elbow Jump (L&R) & 2 x leg jumps nearly 8

Clean & Press & Squat & Press & Push Up lost track 1 rounds + 3

Tuck Jumps x 5 & ½ Burpee & squat hold x 5

Spider Knee Push up & Straight Leg Push Up (L&R) 8 (that was my killer!)

Switch Lunge & Press 12

Side Lunge x 2 & L & R Side Punch & 2 Tuck Jumps 7 rounds

10 x Squat & 10 x Squat Jumps 1 round + 4 squats

Elbow to Knee jumps 10 x each side 3 rounds

Wide leg jumps & Push up 14

Speed run 110

30 Day Challenge Fit Test

I know I'm two days behind, but that's because NYE was a bit more intense than I had planned. And then I didn't feel too well and fell into an abyss of laziness & sloth. AKA I didn't do anything the past 3 days :(

But now I am kickstarting my training again with BR's 30 Day Challenge.

On today's agenda: 7 min FIT TEST

Here are my scores:

1. squat jumps: 37
2. push ups: 26
3. burpees: 8 (first I did it w/ pushups which was wrong..I repeated this the right way & got 14)
4. high knees:134
5. switch lunges: 33
6. tuck jumps:20
7. straight abs: 17

And now I'm about to pass out. Compared to others they aren't bad at all, but honestly I feel like I could have done a lot better. Plus I don't want to see my form on some of those exercises. There is still room for improvement I'd say ;)

And some mandatory motivational pics hehe:

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