Healthy Living – advice, recipes and more

When it comes to healthy eating, Luke is definitely the right person to talk to as a nutritionist. On his YouTube channel, the Spiegel bestselling author of “100 werden” shares all his knowledge on topics such as minimalism, sustainability and, in particular, a healthy and conscious lifestyle by presenting shopping hauls and giving tips on healthy eating habits.

• Luke Jaque-Rodney Instagram
• Luke Jaque-Rodney YouTube

Minimalism on the plate?

FIV: You talk a lot about minimalism on your YouTube channel, do you also practise it in your diet?

Luke: Hehe, yes and no. Difficult topic. On the one hand, yes, because I only have what I eat at home. Just a few days ago, I donated all the food I had at home to the food bank because it was just too much. Back then, when I didn’t have any money, I always dreamed of having everything.

I only have what I use.

I wanted to have every oil, every puree and every legume at home. I fulfilled my dream until I realized how much stress the whole thing was actually causing me. I completely lost track of everything. I now only eat 30-40 foods and only have what I need. That’s very minimalist.

The reason why I also answer “no” to this question is because, although I only eat a minimalist amount of food, it has to meet the highest quality standards. Accordingly, they don’t cost little either. I sometimes spend weeks searching the internet for the best product, going to farms, talking to farmers and writing emails. The only thing missing is that I also send things to the laboratory. But for me personally, that’s minimalism. I generally have very few things, but what I do have is always high quality. I prefer to buy less, but buy well.

Cook quickly, cheaply and healthily

FIV: What do you think about healthy “fast food” – do you think fast and healthy cooking are compatible?

Luke: I think that’s very easy to do. Look at this. You take a good loaf of rye sourdough, spread avocado on it, steam some broccoli, add a few walnuts and make a lamb’s lettuce salad with a balsamic-honey-olive oil dressing. Anyone can make this in 15 minutes or less. … and there’s plenty of green in it too

FIV: Many people assume that healthy eating means higher expenditure, do you think that’s true?

In my opinion, the money thing is not true. Of course, if you want to do what I do, you can spend a lot of money on healthy food if you don’t want to cut back. But you can also eat very healthily with very little money. I used to be a student and always had an excellent diet. Dried pulses, frozen berries, whole grains, frozen peas and brown rice – it all doesn’t cost much. It doesn’t always have to be fancy.

My body is the only thing I have.

As far as time is concerned: difficult. I think the problem lies more in the fact that we no longer take the time to look after our bodies because we are caught up in everyday life. Whether it’s “a lot of time” if you spend 40 minutes preparing your dinner is, I think, very subjective.

My body is the only thing I have. The only thing I have left. The only thing that enables me to do everything I do. So I look after it as best I can. Almost no time is too precious for me. I think it’s often (not always) a matter of priority.

Fruit and vegetables are must-haves in the household

FIV: What do you think is a must-have in a healthy household?

Luke: Wild blueberries or any kind of berries! I also eat green foods. I eat salad and herbs like basil every day. Omega 3 is also necessary, I think. Walnuts, sockeye salmon, a good algae oil and flaxseed are very high quality sources.

I forgot the most important thing: Cocoa. I am a huge cocoa fan. I like to buy unroasted cacao nibs, grind them into a coarse paste and make my homemade 100-become-chocolate in a pot together with coconut butter, raw honey and a little olive oil. So, if you manage to eat very high-quality organic cocoa, ideally in raw food quality, you are doing yourself a world of good.

I am also a sweet potato fan. In every color and shape. Preferably really pristine, with scratches, quirks and holes. Just the way they grow in nature, unsprayed. I eat them almost every day with high-quality raw milk butter or the coconut, garlic and chili oil from our store.

I think this is very easy to do. Take a look. You take a good loaf of rye sourdough, mix avocado on it, steam some broccoli, add a few walnuts and make a lamb’s lettuce salad with a balsamic-honey-olive oil dressing. Anyone can make this in 15 minutes or less. … and there’s plenty of green in it too.

Eat naturally, live naturally

FIV: In your opinion, what is the be-all and end-all of a healthy diet?

Luke: I always say: take the food as it grows on the bush, tree, field or in the water and mix it with nuts, seeds and oils in raw food quality. In other words, don’t eat anything that has been over-processed by industry. Nature has developed its “products” for our health, the food industry mostly for profit.

Natural foods also trigger natural reactions in the body. Conversely, this means that most illnesses are caused by highly processed and isolated products because they trigger unnatural reactions in the body. Chips, sugar. Soft drinks, cookies and sweetened yogurt are not natural. Nature did not intend it that way.

I know it’s not directly related to diet, but exercise is almost more important to me. Move. All very old people moved a lot in their everyday lives. Moderately, but a lot. Be it the sheep farmers in Ikaria, the farmers in Bulgaria or the Okinawa Japanese, who are active in their community well into old age.

Intermittent fasting and alternative eating habits

FIV: The current trend is intermittent fasting – can you recommend this eating habit?

Luke: Yes and no. I think women in particular should take intermittent fasting with a grain of salt and listen to their bodies. Intermittent fasting can have great effects, which is why I like to recommend it. But it can also throw some people off balance. If you notice that your cycle is becoming more irregular, your hair is falling out or your inner balance is out of kilter, intermittent fasting is not the right thing to do.

If you do sport, you don’t need to fast as much anyway, as sport is an autophagy in itself. Autophagy is the process that occurs during fasting, i.e. cell renewal. In my opinion, 13-14 hours is enough, especially if you exercise in the morning on an empty stomach.

It’s never one size fits all, which is why I always say in my videos how important it is to listen to what your body is telling you!

FIV: We’ve learned an incredible amount today, thank you for sharing your knowledge with us, Luke, and all the best for you and your healthy life.

• Luke Jaque-Rodney Instagram
• Luke Jaque-Rodney YouTube

Now in FIV Issue #32!

You can also discover the whole interview as well as inspiring fitness stories, weight loss tips, travel tips and fashion in the complete magazine!

• Read now: FIV Magazine #32

More about healthy eating

Do you want to change your diet but don’t really know how? We’ve put together a list of the most popular eating habits:

• 5 delicious food trends

Food inspiration for a healthy lifestyle

Johanna, aka Jojo.and.you, is an expert in healthy eating and creative cooking ideas who regularly shares food inspiration on Instagram. In this interview, she gives us an insight into her culinary world and her philosophy that a balanced lifestyle doesn’t have to be boring. Variety and enjoyment are the focus for Johanna. As a qualified nutritionist, she shows her followers how to eat delicious, low-calorie food.

• Jojo.and.you Instagram

Indian cuisine

FIV: Hello Johanna! You share simple recipes with few ingredients on social media. If you were to try something new, which country’s cuisine would come to mind?

Johanna: Oh, that’s an exciting question! India comes straight to mind. I think it’s a really colorful, aromatic cuisine with lots of health-promoting spices. As far as I can tell, there are also a lot of vegetarian dishes there, as the Hindu faith is very widespread in India and meat tends to play a subordinate role.

Instead, there are lots of pulses and vegetables. I think that’s great. I have the feeling that pulses are often neglected in our Western diet. What’s more, the traditional healing art of Ayurveda also comes from India. “You are what you digest” – this is the guiding principle of Ayurveda nutrition. Not only a conscious and targeted selection of fresh and healthy foods is important, but above all good digestion and good metabolism so that all nutrients are well absorbed and our tissues are well supplied.

In Ayurveda, people are also viewed holistically and individually. I find that super exciting and harmonious! I’ve also been out for Indian food twice with my boyfriend and we were incredibly impressed every time. But I’m sure there’s still so much to discover, for example what a typical breakfast looks like there.

Vegetable variety

FIV: What do you always have in your pantry?

Johanna: As boring as it may sound, vegetables are a must. In my opinion, vegetables should make up a large part of our diet. For me, they are simply nature’s treasures that provide us with numerous valuable nutrients and fiber and, above all, have a variety of health benefits.

The selection and variety is really huge and I think there is something for everyone depending on their tolerance and preference.
And the more colorful and varied, the better.

I think people often underestimate the delicious dishes you can conjure up with it and that it doesn’t have to be boring at all. That’s why I’m always showing new dishes on my Instagram page and even use them in sweet dishes.
For example, a moist chocolate and zucchini cake, carrot cake overnight oats, moist pumpkin brownies and much more.

This should be on the shopping list

FIV: Let’s say you’re about to do your weekly shop, what are your top 3 on the shopping list?

Johanna: There are so many foods that I love and that I wouldn’t want to do without:

Blueberries: They are real nutrient bombs, rich in vitamins, minerals and antioxidants (protection against free radicals). They are also anti-inflammatory, low in sugar and, above all, super tasty. Whether as a snack, topping, smoothie bowl or integrated into a cake, whether wild blueberries, freeze-dried or frozen, I simply love them.

Almond milk always ends up in my shopping basket. I consciously avoid dairy products and almond milk is the perfect alternative for me. It is also very low in calories and I use it in a variety of ways. For example, for porridge, baked oats, sauces and much more. Number 3 for me would be oat bran flakes.
These are easily soluble flakes that dissolve in liquid. You may be familiar with processed flakes, which are often used for baby porridge, but oat bran flakes are essentially the same, except that they are made exclusively from the outermost layers of the oat grain. And that’s where most of the nutrients and fiber are found. I use them for creamy porridge, for baking as a flour substitute, for thickening plant-based yoghurt or sauces etc.

There is no good or bad when it comes to food

FIV: Avoiding or reducing sugar is often a topic when it comes to healthy eating. Would you say that it’s better to avoid sugar if you want to lead a healthy lifestyle?

Johanna: I’m not a fan of dividing food into good or bad or demonizing a food completely. I think we all know that large amounts of sugar are not good for us. That’s why I think it’s important to find a conscious approach and strive for a healthy balance. Fortunately, there are alternatives, although it’s often not that easy to find something suitable that also has similar properties for baking or the like.

On my Instagram page, I would therefore like to show with my numerous sweet recipes that it also works without and how easy and delicious it can be. So you no longer have the feeling that you have to go without something.

And in my opinion, it’s perfectly okay to eat something with the “bad” sugar. I think mental health and our relationship with food and our bodies should never have to suffer as a result.

How to compensate for deficiencies

FIV: Do you have experience with nutritional supplements and would you recommend them to others?

Johanna: Due to a chronic illness (ME/CFS), I am currently on my own personal healing journey and I want to support my body in particular. That’s why I’m also taking a range of dietary supplements. I have introduced these very slowly, one at a time, to test my reactions to them. These are specially tailored to my deficiencies and me.

This is also one thing that I find particularly important when dealing with food supplements, namely that you supplement in a very targeted way and don’t just take something in the blue and perhaps spend a lot of money for nothing.

So the bottom line: take an individual and needs-oriented approach to food supplements.

In other words, do I have deficiencies? Do I have an increased requirement (due to pregnancy, breastfeeding, vegan diet, illness, etc.)? I also think quality and purity are very important. If you pay attention to these points, they can certainly be a good support and supplement. But as the name suggests, they should be seen as a supplement. But they should never be seen as a substitute for a healthy and balanced diet.

FIV: Thank you for the open conversation, Johanna. We hope you continue to have lots of fun preparing your fantastic recipes and wish you all the best!

Now in FIV Issue #32!

You can also discover the whole interview as well as inspiring fitness stories, travel tips and fashion in the complete magazine!

• Read now: FIV Magazine #32

Find more inspiration for healthy recipes here

Smoothielicious: smoothie recipes to copy

The Real Anti Aging: These 4 minutes of reading will change your life (maybe)

Life can be so simple. Did you know? On average, men live to 78 and women to 83. So you still have many, many beautiful years ahead of you, during which you would of course like to look 23. But how can you do that?

With these 3 tips, you will feel good – it costs you next to nothing. These are 3 simple daily routines for your life.

Anti-ageing goes far beyond looking good; it’s about feeling fit, fresh and energized. Here are my top 3 tips to help you achieve just that. Let’s get started!

Exercise: Keep moving, feel good – daily routine #1

Sport doesn’t have to be extreme to be effective. The most important thing is that you enjoy it and are active on a regular basis. Whether it’s running, yoga, the gym or dancing – choose what you like. It’s all about getting moving and feeling fitter and happier as a result. Regularity in particular makes you fit and gives you a great energy boost almost every day.

This is how I do my sport, every 2 days

I prefer to exercise first thing in the morning, around 7am, 8am for 30 minutes. I do this 4 or 5 times a week, before work. I have more energy and a good mood on these days. Why? I don’t want to become a body builder, athletic is good enough and these 30 minutes are both self-time (tip 3) and sport for me.

Oh yes, and for all smokers, I reward myself with a cigarette and cappuccino after sport! C’est la vie! If you do 90% well, you can also sin at 10%.

Exercise & sport:

• Find a sport that you enjoy
• Focus on regularity instead of intensity
• Slowly (automatically) increase your stamina and strength
• Reward yourself for achieving goals, but not with sweets

From sport to nutrition:

Nutrition: Eat what’s good for you, but not too much – daily routine #2

Good food does not mean doing without, but making the right choices. Try to give preference to fresh and unprocessed foods. Water, tea and your favorite cappuccino can support your fluid balance. And yes, small sins are allowed and make life sweet.

Extra tip for men: Of course you can also build muscle with the right diet. So it’s worth taking a closer look at nutrition.

Don’t do sugar!

I keep it relatively simple, I eat what I want, but not too much. And anything that has too much sugar, almost not at all. For me, it’s a pudding in the fridge, my muesli with chocolate and, more rarely, ice cream – I don’t have any cheats! But there are no “snacks”, i.e. things that I can eat at any time and between meals.

Just being slim helps to make your life healthier, you live longer and have fewer illnesses(Harvard Health).

Nutrition:

• Prefer fresh, unprocessed food
• Always have fruit and vegetables at home
• Avoid anything with sugar (especially sweets and juice) and fat (like potato chips)
• Water and unsweetened drinks are perfect
• Allow yourself a little sin now and then
• Listen to your body and eat when you are really hungry

Simply put, like grandma would have said:

“Eat half”

By that she means, of course, eat in moderation. It works amazingly well!

Body and mind are fit. Both get good nutrients from a clean diet. Let’s move on to the skin and tip 3 for your daily routine.

Influencers like Denise Boomkens show how it’s done

Beauty comes from within, of course. Nevertheless, we all feel better with a healthy lifestyle, exercise, sport and a beauty routine.

Denise Boomkens

66 years and hot!

 

Check out this post on Instagram

 

A post shared by Denise Boomkens (@and.bloom)

Martina Gleissenebner-Teskey

She was the darling of the last GNTM season with Heidi Klum and is still in demand as a model today.

 

Check out this post on Instagram

 

A post shared by Martina Gleissenebner-Teskey (@martina.gt.official)

Beauty & Self Time: Take time for yourself – daily routine #3

Your skincare and beauty routine should be more than just a chore – it’s your time for yourself. Find products that suit your skin type and make you feel good. But don’t forget that beauty also comes from within. Reducing stress through hobbies or meditation can work wonders.

Beauty time and care routines

Facial care in particular plays a major role for many people, as the face is usually the first thing you see after the hands. Depending on how much time you want to invest in beauty, you can fit it into your daily routine, for example with a morning and evening facial care routine.

Caring for men often means once a month. For you too, a day cream and you’ll have a completely different glow for the day. Of course, there is also self-confidence, like sport and yes, fashion also has an effect on your self-confidence.

Beauty & Self Time:

• Make time for hobbies and activities that relax you
• Choose skincare products that suit your skin type
• Integrate daily routines that give you a positive feeling
• Remember that true beauty also depends on your inner attitude and happiness.

My 3 live hacks for anti-ageing

Thanks for reading, my 3 live hacks for anti-ageing. By integrating these three areas into your life, you will not only notice external changes, but also feel better and happier overall.

PS: Anti-ageing creams, anti-wrinkle creams, the range of products is wide, as are the suppliers. From inexpensive products from DM, mid-priced creams from Kiehl’s, to high-priced beauty brands such as PHC. Why are anti-ageing products sometimes so expensive?

• Anti-Aging Price & Ingredients

Diverse content: cooking, fitness, motivation & tips

In this interview, René tells us why fitness and healthy eating are so important in his life, what his motivation is for producing Instagram content, and how he gets inspired for new recipes. He shares his thoughts on the importance of a strong mindset when achieving fitness goals and shares his best tips for beginners.

More from René can be found here:

• René’s Instagram
• René’s coaching

Sport as a balance: life as a fitness lover

FIV: You are a fitness trainer and nutritionist. Why is sport and a healthy diet indispensable in life for you personally?

René: Sports have always shaped my life. I’m grateful that my parents made it possible for me to take part in club sports at an early age. I had to find my way around a bit and try things out. But they supported me in every activity and that’s how I ended up playing handball for almost 25 years now.

With 16/17 the fitness training came along and is since then also a fixed part of my life.

Sport has become a kind of balance where I can forget everything else. I always feel better after a good session.

Experience through proper nutrition

FIV: What motivated you to produce nutrition content for Instagram alongside your job? Why and how did you start?

René: Unfortunately, I injured my shoulder a bit more severely when I was 22/23 and had to put my “handball career” on the back burner. During the time of rehab, the thought arose in me to want to know more about my body and my health. This urge for further education has not gone away.

In the meantime, I am completely free of complaints and, thanks to my optimized diet, I am more powerful than ever. I would like to pass this knowledge on to young people, so that they are one step ahead of my old self. I would have wished for something like that.

Also, cooking is a huge hobby of mine and I believe that everyone has the time to cook simple and quick things healthy. I would like to exemplify that.

Produce content: elaborate reels

FIV: Your content consists exclusively of reels. How long does it take you to plan, create and edit a new video?

René: It varies… Depending on the effort, I can be through with everything within an hour, but it can also take up to two and a half hours.
Whereas I don’t see it that way, because the food that is cooked is then always my food for the day … and well, I have to cook anyway.

Spontaneous cooking or planned meals?

FIV: You must have lots of ideas in your head. Do you always plan your meals for the week or do you spontaneously cook whatever comes to mind?

René: That also varies. Overall, everything is very orderly and regulated, but sometimes it comes from now and then that I feel like “this one” creation.

FIV: Your recipes are very creative and versatile. How do you find inspiration for new recipes?

René: That’s a good question… I’m always looking for new recipes that I don’t know yet. When I find something, I mix it with my preferences and often great things come out of it.

Right on trend: Mealprep

FIV: Mealprep is a very trendy topic right now. What are your top 3 meal prep recipes?

René: Mealprep is so important, otherwise I would probably not survive the very long days so well. However, I do not have a top 3, but a compilation:

• A rather unprocessed source of carbohydrates
• Protein source
• Vegetables (for the vitamins)

This must be in, then it always works!

Motivation for a healthy diet

FIV: In your coaching, you help people achieve their goals. How can you encourage people to get excited about healthy eating?

René: We only have one life. In this life, everyone should be as happy and free of complaints as possible. Unfortunately, many unhealthy lifestyles only take revenge in the later part of life and I would like to prevent that, or make it clear to people. Nobody has to walk around with a washboard stomach, but a healthy life should be the claim of each of us.

Get out of the comfort zone!

FIV: How important is a consolidated mindset to achieve one’s goals (e.g. getting fitter/healthier or losing weight)?

René: Mindset is also such a “newfangled” term. You could also call it discipline. It’s like everywhere…

If you want to succeed and chase a goal, you need some discipline or a solid mindset to stay on the ball. We are usually moving outside of our comfort zone and a certain amount of stamina is needed.

The way to the beach figure

FIV: Many dream of a trained beach figure. If I just start now, can I still reach my goal this summer?

René: Hehe, I have to be completely honest. Even the best exercises won’t help you there. The time to start is always … and I guarantee you, if you start now, you’ll be a long way better than you are now. Train properly and consistently. Take care of your diet so that your body and muscles have all the nutrients they need… and the rest is patience and perseverance.

New routines lead to your goal

FIV: Many are still beginners when it comes to nutrition. What are the most common mistakes beginners make and how can you help them avoid them?

René: The biggest are crash diets or any diet pills / shakes. Because usually, after the completed diet, you fall back into his old eating behavior and the kilos come up again. A tip, try to integrate more vegetables. In addition, sweets and junk food consciously enjoy. And in this way, always create new routines that bring you step by step to the goal.

FIV: Thank you René for this exciting interview! We wish you continued success on your way.

More content from René:

• René’s Instagram
• René’s coaching

Success in baking: Britta is advisor number 1

In this interview, Britta shares her tips and tricks for successful baking with yeast and offers valuable advice for beginners. You’ll also get valuable insights into her absolute favorite recipes and baking tools that she wouldn’t want to be without. Be curious!

More content from Britta:

• Backmaedchen 1967 Instagram

From A-Z: Apple to lemon cake

FIV: Maybe you can introduce yourself briefly in your own words, so that our readers can get an impression of you. Who are you and what makes you special?

Britta: Hello, I’m Britta, 55 years old and come from the beautiful NRW. I am happily married, mother of a daughter and a son, who are now grown up and go their own ways. On my blog Backmaedchen 1967 everything revolves around baking.

You can find there starting from (A) like apple pie to (Z) like lemon pie, bread and rolls, simple cakes/pies and desserts, sweet and savory, cookies and co., pastries from different countries and food trends.

It is important to me that the recipes are simple and uncomplicated and contain ingredients that one has as good as always at home or these are easy to get. A small specialty are the recipes with Lievito Madre, in these a part of the already little used yeast in my yeast dough recipes is reduced again and replaced with it.

This is how it all began: In grandma’s kitchen

FIV: Tell me – when did your love for baking develop and how did you get into it, what fascinates you about it?

Britta: The foundation was laid in my childhood, I grew up in a multi-generational household and spent a lot of time with my grandma in the kitchen. My grandma was passionate about baking herself. I was often allowed to help her and we baked together, that was always a highlight for me.

For me, baking is super relaxing and a nice change from the often so stressful everyday life.

FIV: You even create your own recipes and modify recipes according to your individual ideas. Are there certain basics that you need to know in order for such experiments to succeed, or would you say that you just go for it?

Britta: Of course you need some experience, but that comes with the frequency of baking and then you can also “just do it”. I always say, try makes wise and some creativity is also part of it.

Yeast dough: When divas become dough

FIV: I am particularly interested in baking with yeast. For many, it’s always a surprise whether the dough has risen. What are the most important tips you would give to a beginner?

Britta: Yeast doughs are always little divas, it is important in any case that the liquid such as water or milk in which you dissolve the yeast is not too hot, because then the yeast cultures die and the dough no longer rises. The liquid should have a temperature between 30 °C and 35 °C.

The yeast should also not be overlaid, regardless of whether you use fresh yeast or dry yeast here. If you do not have a food processor, you can knead yeast dough well by hand, but here you need perseverance, with a food processor it is much easier.

Knead what the stuff holds

A yeast dough should be kneaded out well in any case, that can take 10 minutes. Here it is not too little knead, otherwise the dough gets no structure and is not fluffy, but also not too much knead what destroys the structure again, because then the dough runs wide and remains flat.

The finished dough should rise well covered in a warm place (about 32 ° C) until it is well doubled, you should also watch out for too long baking at high temperature, because it makes the yeast pastry dry in the end.

A good quality of ingredients is very important to me, I mainly use organic flours for my baked goods or I grind the flour myself with my grain mill. For sugar, I use varieties such as cane sugar, white sugar, vanilla sugar and powdered sugar.

Attention. The most common mistakes

FIV: Now nothing stands in the way of the perfect yeast dough. In terms of experience, what would you say are the most common mistakes when handling yeast?

Britta: These are the mistakes that I think are often made:

• The liquid in which the yeast is dissolved is too hot.
• The yeast is too old
• The dough was not kneaded long enough.
• The dough has not rested long enough.

FIV: Wow, that’s a lot of things to keep in mind. Which type of yeast would you recommend and how do you store it best to ensure maximum shelf life?

Britta: I mainly use fresh yeast, I’m not a big fan of dry yeast, I store the fresh yeast in the fridge.

Crisp Buns: The perfect recipe

FIV: Now let’s get away from yeast. Who doesn’t love it – a fresh loaf of bread or even warm, crunchy rolls for breakfast! Can you tell us the ingredients for the perfect bread and maybe even an insider tip?

Britta: The French baguette is one of the most popular recipes on the blog, you don’t need many ingredients and still get a delicious bread that you can eat with savory and sweet toppings.

• 500 g baguette flour T65 alternatively flour type 550
• 290 g Water cold
• 100 g Wheat sourdough
• 10 g Salt
• 5 g Fresh yeast

The right tools & favorite pastries

FIV: Are there certain tools or kitchen machines that you would no longer want to do without?

Britta: My food processor the Ankarsrum, I wouldn’t want to miss it anymore, because it takes over the kneading of my bread and roll doughs and the stirring of my cake doughs.

FIV: Finally, I’d like to know: Which pastry is currently your absolute favorite and could you tell us if you have a preference for sweet or savory?

Britta: Phew…now it’s difficult for me, actually I have several favorite pastries that are, for example, my crispy Sunday rolls with sourdough that are super delicious and really made very quickly or the Fougasse a delicious side bread that is also very popular among my friends.

For sweet pastries, it would be my cinnamon buns with cream cheese frosting or the apple cheesecake with crumble. Those are definitely the pastries that are high on the list here right now. I would say my preference is the same for both, I love sweet but also hearty.

Here again the recipes at a glance:

• Sunday roll with sourdough
• Fougasse
• Cinnamon buns with cream cheese frosting
• Apple cheesecake with crumble

FIV: Thank you for your valuable tips and exciting insights into your work!

More content from Britta:

• Backmaedchen 1967 Instagram

Testimonials, Nutrition & Motivation

In this interview we will learn more about Aylin’s motivation and nutrition habits as well as her experiences and advice around fitness and nutrition. Aylin also gives tips for beginners on how to best start their fitness journey and get results fast. You can find more content from Aylin here:

• Aylin’s Instagram
• Aylin’s TikTok

Six years in the gym: the road to the dream body

FIV: Maybe you can introduce yourself briefly in your own words, so that our readers can get an impression of you. Who are you and what makes you special?

Aylin: Hello you beautiful people, im Aylin, 22 years old and incredibly proud of my body. I’ve been working out in the gym for 6 years now, forging my dream body! On Instagram I take my followers on this journey and gift you with my experiences and knowledge.

Mental strength through regular sports

FIV: On your Instagram account, you like to share your fitness lifestyle. What has been your biggest success since you became passionate about fitness?

Aylin: My biggest success is actually finally looking in the mirror and being happy with what I see. I just love it and am also grateful for the mental strength the gym gives me.

FIV: Certainly a large part of your life takes place in the gym. How often and how long do you spend your time there?

Aylin: I’m there about 5-6 times a week for about 2 hours. But also only so long because I just take my time with the exercises. I think in the time you would either sit in front of the TV or on the cell phone, so you can also just as well in the gym.

10,000 steps rule: stairs instead of elevator!

FIV: You like to collect your 10,000 steps a day. How do you manage to integrate enough exercise into your daily work routine?

Aylin: It’s actually not that hard if you divide it up over the day. It’s not just walks that count, but also the choice of whether to take the stairs or the elevator at work today.

FIV: Weight training is a very demanding sport. Have you ever been injured? If so, how did you deal with it?

Aylin: So far, fortunately, I haven’t hurt myself because I just take my time and practice the execution until I have it down without a doubt.

Proper Nutrition: Protein & Vitamin Rich

FIV: Sport also includes a balanced diet. How do you take care of this in order to achieve your physical goals?

Aylin: I make sure I eat enough protein to build muscle and tone my body. Otherwise vitamin-rich and without renunciation, because I also like to eat chocolate.

FIV: You often stress the importance of eating enough protein a day. What foods are the best for you to reach your goal?

Aylin: Most of the time I make sure to buy protein foods when I shop. Examples are low-fat curd cheese, yogurt, turkey cold cuts, salmon, red lentils, etc. Furthermore, I like to consume protein shakes, which then also simplify this for me.

Training and nutrition plan for your goals

FIV: How important is it to have a personalized training and nutrition plan to achieve physical goals?

Aylin: It’s very simple. Every body is different – has different needs and a different starting point.

There is no universal training plan and just because one plan worked for me does not promise success for others using that plan! That is why it is important to have an individual training plan.

Criticism on social media: the right way to handle it

FIV: Do you also get a lot of criticism on social media? If so, how do you deal with negative comments?

Aylin: I actually get mostly positive feedback and if something negative comes up it’s totally fine. There will always be people who don’t find what you do cool. Not only on social media but also in real life.

Set small goals for the beginning

FIV: With just under 22,000 subscribers, I’m sure there are many who are just getting started with fitness. What tips would you give to people who are just starting out and want to eat healthier?

Aylin: Set small goals that you can reach 100% and increase bit by bit.

Nutritionally, I recommend starting to learn about protein-rich foods and eating more protein. It is also not yet necessary to directly count any calories.

Tips for more motivation to do sports

FIV: You’ve had a stressful day. How do you motivate yourself to do sports in the evening? Do you have any tips for our readers when motivation is lacking?

Aylin: Nobody is always motivated. Neither am I. But I love the results and I love that feeling after the workout. You know you did something good for your body and it will pay off. Also, I have never regretted a workout. Rather, I’ve regretted the ones I didn’t do.

FIV: Thank you Aylin for the exciting interview! We wish you continued success on your fitness journey!

More about fitness

Here you can find the content of Aylin:

• Aylin’s Instagram
• Aylin’s TikTok