ENERGY BOOSTER- Yuri Elkaim. | Book Review.

ENERGY BOOSTER von Yuri Elkaim.
The All-Day Energy Diet

Ich war mal wieder auf der Suche nach einem neuen Buch und da es bei den Thrillern diesmal nichts für mich gab habe ich in der Sport - & Ernährungsabteilung gestöbert. Da sind mir gleich das Cover und der Titel von „Energy Booster“ ins Auge gesprungen. 

Vor allem die Kapitel: 

Sieben Gebote der Energie
Hinterhältige Energieräuber – Warum wir so müde sind?
Flasche Ernährungsgewohnheiten
Superfoods für stetige Energie

Zu Beginn erzählt der Autor von seiner persönlichen Geschichte mit Gesundheitsstörungen. Hautkrankheiten, Asthma, Kraftlosigkeit, Haarausfall. Er hat zahlreiche Ärzte aufgesucht doch weder Allgemeinärzte noch Fachärzte konnten ihm damals helfen. Neben Diagnosen bekam er einfach keine Ursachen oder mögliche Heilungsmöglichkeiten. Daraufhin machte er auf der University of Toronto einen Kurs für Gesundheitserziehung und Kinesiologie. Seine Ernährung war sehr unausgewogen (Zucker, Milchprodukte, Getreide) – da dachte er sich schon dass die Gesundheitsstörungen womöglich etwas damit zu tun haben. Er schrieb sich für eine Schule für ganzheitliche Ernährung ein. Die Dinge die er dort lernte halfen ihm sehr und das Asthma und die Energielosigkeit wurden besser. Er merkt an dass Ärzte auf dem Gebiet der Ernährung leider keine besondere Ausbildung bekommen. Meist werden dann Medikamente verschrieben oder zu einer Operation geraten. Ärzte die einem wirklich erklären können woher Gesundheitsstörungen kommen findet man immer seltener.

Seine ganze Geschichte – vor allem seine  Motivation und Willenskraft die er hatte um die Ursache seiner Gesundheitsstörungen zu finden haben mich fasziniert. Er gibt den Lesern nicht nur Tipps und Rezepte zur Verbesserung sondern geht für mehr Verständnis auf das Blut, die Verdauung, unsere Nebennieren (welche bei der Stressbewältigung unterstützen;), die Schilddrüse, geistigen Funktionen, und die Bewegung ein. Ich werde euch jetzt so kurz wie möglich (meine) Highlights dieses Buches zusammenfassen.

Hinterhältige Energieräuber.

Weizen – „glutenfrei“. Wichtige Nährstoffe können nicht mehr absorbiert werden. Weizen tut dem Darm nicht gut, auch wenn man nicht viel davon merkt und es bringt es den Blutzuckerspiegel durcheinander. Die Gesundheit des Verdauungsapparats und die Nahrungsverwertung werden beeinträchtigt, was Energie rauben kann. Von Getreide ernähren wir uns erst seit relativ kurzer Zeit. Die Evolution hatte somit nicht ausreichend Zeit unser Verdauungssystem der Getreidekost anzupassen. Bei Verzicht auf glutenhaltige Nahrung hat Yuri Elkaim auf jeden Fall nur positive Resultate der Gesundheit und Energie beobachtet. 

Zucker – „zu viel Zucker tut uns nicht gut“. Aber viele wissen nicht einmal welche Wirkungen er in unserem Körper hat. Bekannt ist, dass wir uns bei zu niedrigem Blutzucker leicht schwindelig und müde fühlen und wir Zucker verlangen. Zu hoher Blutzucker kann ein katerähnliches Gefühl auslösen was uns erledigt. Diese Situationen werden anhand normalen Tagesabläufen und Studien (der durchschnittliche Amerikaner nimmt 22 zusätzliche TL Zucker pro Tag zu sich) erklärt. 

Koffein –Kaffee ist ein Stimulans – ein Anregungsmittel. Das greift die Nebennieren an und Stresshormone laufen ins Blut. Viele nehmen nur das kurze High nach dem Kaffee oder Energy Drink wahr aber nicht den Absturz der danach folgt. Koffein erzeugt kurzfristig den Anschein von Wachheit und Produktivität. Es sollte uns bewusst sein dass Kaffeesucht darauf schließen lässt, dass Koffein eine Droge ist. Als Alternative – entkoffeinierter Kaffee.

Im einem Kapitel geht er näher auf unser Verdauungssystem ein – was einem wirklich zu Bedenken gibt was wir alles in unseren Körper stecken sollten, und was nicht.

„Neue Energie“ –was man essen muss um den ganzen Tag Energie zu haben.

1.       Grundregel – Gesundes basisches Blut verlangt eine basische Ernährung. Beispiele für basische Nahrungsmittel : Spinat, Grünkohl, Bananen, Süßkartoffeln, Quinoa

2.        Grundregel  - Strebe 75% Rohkostanteil an. Er zählt dazu vier wichtige Gründe auf: Nährstoffe bleiben erhalten, hoher Wassergehalt, energetische Eigenschaften und der Enzymgehalt.

Seine Pyramide zeigt :                  

 GRÜNES (über 30%)

 BUNTES (30%)

Gesundes EIWEISS und FETT (20%)

HÜLSENFRÜCHTE / glutenfreie GETREIDE und KÖRNER (10%)

FREIZEITFUTTER (10%) 1-2 Mahlzeiten pro Woche sollte was für unser inneres Kind dabei sein – genussvoll und doch gesund ;) „Die beste Diät ist die, von der man nichts merkt“ 

Fazit:

Ich persönlich lese nicht sehr oft Gesundheitsbücher oder Ratgeber, aber das Thema hat mich sofort angesprochen. In Verbindung mit meiner derzeitigen Ausbildung passen die Themen auch perfekt. Man lernt was unser Körper braucht um zu "funktionieren", was uns gut und schlecht tut. Natürlich muss jeder seine eigene Ernährungsweise finden und auf seinen Körper hören. Ich werde auf jeden Fall Tipps von diesem Buch verfolgen und in meinen Alltag und meine Ernährung einbauen. Dieses Buch hat mich auf jeden Fall motiviert noch mehr Bücher dieser Art zu lesen. :)

https://www.amazon.de/Energy-Booster-Tagen-chronischer-Ersch%C3%B6pfung-New-York-Times-Bestsellerliste/dp/3442221315/ref=sr_1_2?ie=UTF8&qid=1467444100&sr=8-2&keywords=energy+booster

workout clothing | adidas by Stella McCartney.

don't let anyone limit your dreams.
Read more at: http://www.brainyquote.com/quotes/keywords/passion.html

" Don't let anyone limit your dreams."

As I announced on my Instagram account (http://instagram.com/jules.mariette) I'm going to re-design my blog a bit and write about about a topic I'm really passionate about more often. fitness. workouts. workout clothing. sports. workout routine. I have many ideas and plans I'd like to transalte into action here on my blog. Today I want to show you a workout legging I just love wearing. Its a dark navy blue legging with little leather-like details on the knees. The fabric feels so good so it's very comfortable. I also love the pink writing on the waistband.

I hope I can wake your interest and motivation as well. 

Any ideas for future posts? Just leave a comment in the comment box below. :) 

adidas by Stella McCartney - Stella Sports

 

ideas/tips for future posts? -> comment below. :)

Sunday HIKE. | Lainzer Tiergarten. | Outfit

" The only limits in life are the ones you make. "

As you can probably tell, it has been a beautiful sunny Sun-day. ;) The weather was absolutely perfect for a hike. In Vienna you probably have hundreds of possibilities to escape to the countryside and go for long and quiet runs if you like. One has to be the Lainzer Tiergarten.

A piece of our Wienerwald - which is located on the outskirts of the city. You can relax, have some adventures and explore the nature at the same time. As a nature reserve you can also find animals there. Birds (of course), reptiles and amphibians and wildlife (deers, wild boar).

It has been a while since I've visited, so I thought: now, it's the time. I went there with my little sister and we've had a lovely day. Of course we documented our little hike - enjoy the photos. :) 

 

sports pants - H&M

no idea why I wanted to climb this....failed anyway.. haha

sports bra - H&M

I hope you've all had a lovely and sunny weekend. :)

MEMORY LANE. | Happiness. | January - June.

 "Don't forget to smile today. "

Let's take a little trip down memory lane. A few blog post ago, I mentioned a new "habit" of mine. A compliment, a conversation, an event, a photo, a song? Doesn't matter WHAT made me happy during the last 6 month, I wrote it down and put it into a jar. I started in January and I was surprised how full it actually became. Now, as half of the year is over I wanted to share some of those with you. :) (And I'm so excited to open them now!!!) I will write them down shortly and without any (too) personal details. Maybe they will motivate you to also collect little memories of your life. Enjoy! :)

-  I finished a successfull workout.

- Got invited to a prom.

- Full points on a test. 

- The sweetest birthday message from a good friend of mine who (unfortunately) lives far away.

- Cinema night with my cousin, where we spontaneously met someone and had a conversation during the whole film

- Trip to Budapest with a friend.

- Great lunch in the city. 

- A special "happy new year wish"  and an additional sweet message! <3

- Surprised a friend at his birthday party and his reaction was super sweet :D

- Productive day at uni.

- Good job interview and lunch + ice cream with two friends afterwards.

- My birthday dinner with my closest friends.

- New Year's Eve celebration.

- My first working day was really good!!

- 4km morning run and watching a sunrise.

- A compliment from my aunt.

- A beautiful winter walk with a friend + taking some pictures.

- Finally made a dentist appointment after too many years and I survived ;)

Sorry, they are not in order, but looking back I think I already made some beautiful memories this year. I wonder what the second half of the year will bring. :)

What I love at the moment. | JUNE 2015.

"Overthinking is the biggest cause of our unhappiness. Keep yourself occupied and your mind off things that don't help you.
Be optimistic. "

 A while has passed, but I'm back with monthly favorites. At first, I thought it will be hard to find things that I REALLY loved because of the stress I had (still have) for uni but then I found some cool stuff . During June I bought DECORATION and CLOTHES, tried out new RECIPES, re-discovered FOOD I really love, found a pretty beautiful PLACE and listened to new SONGS.

D E C O R A T I O N

I went to Thalia with absolutely no desire to buy any decoration. But there was a SALE going on with really likeable prices ;). I saw those copper vases (I've generally fallen in love with copper things, I think they make everything look more luxurious and modern). They were like...1€ EACH!!! I mean........

 

C L O T H E S

 

I was planning on buying new workout clothes from Nike for quite a while now. I drove to Parndorf (Designer Outlet in Austria) but couldn't find ANYTHING in the store, which kind of frustrated me a little bit. (BUT I found a really cool workout mat from Reebok). So, a month later I went into the Nike store in Vienna and found 2 items. A workout bh (black/grey ~ 50€) it sits perfectly and it's so comfortable, which is the most important thing. Then, I also found some pants in a really fancy color (turquoise/blue with little dots on it). The fabric is so soft!!!

R E C I P E S

I won't show you specific recipes, but I want to present you 2 books I got for my birthday. The "La Veganista" by Nicole Just and "Deliciously Ella" by Ella Woodward. Both have incredibly delicous vegan recipes in it. I love cooking and therefore I love trying out new recipes as often as I can! :)

 

F O O D

My next favorite would be : MAKI. I've never been a great fish lover and so I never eat fish. BUT I love cucumber and avocado maki. Sooo delicous!! Plus, I 'm not a person who goes out for meals very often but this month I've had those MAKI to go twice!!! <3

P L A C E

 It's the first time I'm showing a favorite place in my favorites post. It has been extremely hot here in Austria in the beginning of June. My cousin and I decided to drive to a lake. A friend of mine recommended me the "Neufeldersee". It lies in Burgenland and it's not that far from Vienna, which is great. I LOVED it there. Although there was an event going on while we were there (so it was loud and there were sooo many people) it was a lovely day.

 S O N G S

Last favorite/s. 4 songs, I've been loving this month.

- Stronger by Clean Bandit
https://www.youtube.com/watch?v=SJOFAk2zoK0

- Runaway by Galantis
https://www.youtube.com/watch?v=5XR7naZ_zZA

- Stitches by Shawn Mendes
https://www.youtube.com/watch?v=aM9FhRJw3Ug

- Headlights by Robin Schulz
https://www.youtube.com/watch?v=vAEwLvxHVVk

SPRING love. | Mood booster. | Motivation.

"Motivation is what gets you started.
Habit is what keeps you going."

1.  MOVE !

Chillin' on your couch, browsing through instagram, facebook, just checking some e-mails? It's not surprising that you have no motivation, so stop! Spring has begun - the sun is out, days are longer. So many reasons and opportunities to get your ass off your couch and move.It doesn't have to be sports or high intense workouts to feel better. Start with small and easy changes. WALK to the supermarket. Get out a train station earlier and WALK. WALK your dog. Don't have a dog? Go for a walk anyway. Do a short workout at home.

2 personal tips for you:
1. runtastic. I mentioned the app in my April favorites post, so go check it out if you want to know more about the features it has to offer. Since I downloaded the app, I go running regularly. In the morning or in the evening. I have to say that morning runs are a great way of starting your day and you instantly feel better because you "achieved" something. The picture above is from my latest morning run by the way. ;) (http://instagram.com/julesn_)

2. Planning. If you're a workaholic or if you're stressed because you have an important test coming up, PLAN. With "planning" I mean oranising all of your work and to to lists and therefore planning your free time. This makes it easier to plan a little road trip, walks or picnics on the weekend. 



2. FOOD. JOY. RESULT.

 

The majority of people are planning on getting fitter and starting a healthier lifestyle this year. If you want a long-term change in your life you have to understand, that it's 20% sport and exercise and 80% nutrition. Adjusting your current lifestyle with small steps is the most important thing. You should SLOWLY get into the changes you'd want to do and goals you'd want to achieve. For example: No chocolate for a week, no fast food for a month, a light dinner instead of pasta or potatoes. As soon as you manage to follow one of those "goals" you'll see how easy it is, so NO RUSH.

2 personal tips for you:
1. Smoothies. I know it became such a cliche nowadays, but they're absolutely delicious. Not only they are delicious but they can be customized so easily. Don't like the taste of cucumber in your smoothie? Use spinach instead. Can't stand a specific fruit? Use another one. There are 10000 variations and something for everyone.

2. Lemon water. A preparation that takes 3 minutes and is a brilliant way to start your day right? Oh yes. Boil your water (or don't, cold water is good as well), cut your lemons and ....finished?! YES, and you will start doing this when I tell you how many benefits it has. A boost for you immune system and energy. Good for your skin and breath. Make it a part of your daily routine!

3. MUSIC = POSITIVITY.

I'm sure a lot of you can relate to that. When you are hearing a good song that you love, it instantly lifts your mood. I'm one of those who never leaves the house without headphones in their ears. Particularly during long car or train rides. Then, music is a MUST. So, why not include it in your daily routines too? It is hard for you to get up in the morning? Set your favorite song as your alarm. Couch potatoe? Put on your favorite playlist and start working out. Even cleaning, cooking, doing your make up. Music makes everything more fun.

2 personal tips for you:
1. Spotify. Shouldn't sound new to you if you are a music lover. ;) You'll find thousands of different playlists. Workout, oldies, charts, relax, car rides....and so on. :)

2. Here are a few of my current favorite songs that boost my mood everytime.
- Want to want me - Jason Derulo (https://www.youtube.com/watch?v=rClUOdS5Zyw)
- Up - Olly Murs ft. Demi Lovato (https://www.youtube.com/watch?v=29GWMT0GB6s)
- When I Find Love Again - James Blunt (https://www.youtube.com/watch?v=yEl5m8eELeI)
- Hopping Fences - Jordin Jae (https://www.youtube.com/watch?v=7znHQszlOEo)


4. PIGGYBANK.
Are you planning on buying something in the future? Any items on your wishlist? Even if your answer is no : saving money is always a good idea. Back to "wishlist". It's more efficient than you think. If you're thinking about buying something, write it down. One or two weeks later - read it again! Do you still want it? Great, then buy it ;)  Recently, I found so many things in my room where I just thought. "Why on earth did you buy that"? On the other hand, there are those, where I'm convinced that it was definitely worth the investment. A list could prevent the "Why on earth did I spent money on that" thought. ;)

2 personal tips for you:
1. Coins. I'm keeping every cent in my wallet until I clean out all of the bills, tickets etc. I've got a little box where I then store all of my 10c,5c,2c, and 1c. After a month or so, it is packed.Then, I take it to the bank and it is a surprise everytime. You wouldn't believe how much it really is in the end.

2. Weekly. My second tip kind of goes alongside with the first one. While putting the little coins of your wallet into the box, why not also put 1€-2€ in it each week? The surprise at the end of the month will be even bigger.



5. DAYDREAM a little bit.

Distraction and thoughts fading during work or school? No, thats not what I mean. When you find yourself getting a little bit stressed, tired or depressed rethink memories. It can totally lift your motivation and happiness. Remember the last day, last week, last party you went to or your last vacation. Maybe it raises your anticipation about something thats happening in the future. Go through old photo albums or watch old family videos. I'm sure there are a lot of good memories that will guide your mind off your current situation. :)


6. MAKEOVER.
Nope, not your hair , wardrobe or make up. But, if those things are mood booster for you, just go for it. What I mean: surroundings! Your room, workspace, apartment, house, car. A change of scene with just little things can do a lot. For example: Flowers, new and fresh bed sheets, new pillows, new pictures on your wall (maybe photos with friends or motivational quotes), rearranging your room. I'm sure there are so much more possibilities to freshen up your surroundings.


7. MAGIC of TIDYING.
For many people "tidying" is the most boring thing in the world. It's something they're always postponing. A larger mess ensures dissatisfaction. But - it doesn't always have to be a burden. Me personally, I am a little freak concerning cleaning. It's not boring or stressful for me at all. The feeling after everything's done and clean  instantly makes me feel motivated and happy. I don't know about you, but there are some ways to make it a lot more enjoyable experience.

2 personal tips for you.
1. Music. What more do I have to say? ;)

2. Time. It totally depends on you. Are you more active and motivated in the mornings? Maybe wake up half an hour earlier and tidy up a little bit. I think already waking up to a tidy room is more pleasant than doing everything in the morning so maybe the evenings suit you better? What is important: don't do ALL at once. A full day of cleaining and tidying can indeed be a stressful day. Day by day. Step by step.


8. SWITCH OFF.
Sometimes, when everyhing gets a little bit too much you have to find time to relax. With "switch off" I certainly mean your phone. Turn it off, silent or on flight mode. When getting text messages and emails every 5 minutes, how can someone clear their mind and relax? "Switching off" doesn't always mean that you have to sit in your room all by yourself and do yoga or meditate. Not at all. Here, it also depends on you. Are you enjoying time alone or do you like having always someone around you?

1 personal tip for you.
1. What I can recommend is: do something you really enjoy doing. Running, reading, drawing, doing yoga, cooking, watching TV, meeting a friend, drinking tea or coffee. Something you're passionate about definitely helps you to clear your mind and to feel better.


9. "I'VE ALWAYS WANTED TO TRY THIS! "
Then, DO it. I'm sure you've heard about "Bucketlists". A list of things someone wants to do and experience before they die. I think I started one some time ago, but I just find the idea of it really cool. Even if you don't have such a list I'm sure there is SOMETHING you always wanted to do. Trying out a new recipe? Signing up for a workout class? Visiting a city? Learning an instrument? Going to a concert? Most of the things are so not out of reach and easy to arrange. Everytime you do/try something for the first time it gives you a good feeling and it even motivates you to do things like that more often.  


10. TO TRAVEL IS TO LIVE.

My last tip for you is the one I'm very passionate about. Travelling is such a great enrichtment. How can't it be an ideal motivation for you? I'm lucky for seeing so many places and cities already, but that's far not enough for me. There are still a lot of cities I want to see and just the thought of maybe going there one day gives me a positve thought. Planning an upcoming vacation is a brilliant mood booster. Even the time between booking and waiting for the time to pass is motivational because your anticipation is so big. :)

Hopefully, I could inspire you to integrate one or two of the points above in your current situaton or lifestyle. :)

What I love at the moment. | APRIL 2015.

" The  more  you  love  your  decisions, the  less you  need  others  to  love  them. " 

 

Spring definitely arrived and said hello this month! This makes me so happy since it's my favorite season. It feels kind of like a "new beginning" to me, because a lot changes. Beautiful flowers blossom, the clock's are changing, warmer temeratures, you can (finally) wake up to sunshine and not the dark, outdoor restaurants and cafés are opening...etc. Somehow you want to adjust yourself to spring - colorful clothes and scents, bright colors in your room, being more active and eat healthy food.  I also found myself shopping for new bits in DEPOT.
Sometimes a new update can do wonders. :) 

S P O R T

If this weather doesn't motivate you to go outside I don't know what will.... <3

I haven't been the most passionate runner ever but this month I heard someone talking about the app "Runtastic". I've known it for a long time, but never really used it. This time I downloaded it and instantly planned to go out for a run with my sister. Although it wasn't too long (which probably is quite normal when it's your first run after 100 years ;)) but the feeling afterwards was great. So I decided to go for a second run the following week and (maybe it was just imagination) but it didn't felt as exhausting as the first one. I think while running you can qickly feel little improvements. (so motivating! ). And as you can see on the pictures, the weather was perfect!!

I have to say, this app is extremly motivating. You can see: burned calories, the distance, the time, your route, and you can attach pictures from your run. It automatically sends you an email when you finished your run. Of course, you can turn off the automatical email if it annoys you, but I have to say it doesn't annoy me at all - it motivates me even more to improve my last run again and again :) I can highly recommend it.

 D E C O R

It is known that plants have a great impact on living and work spaces. Positive effects , more efficiency & concentration, good for body and soul. Those things all sound very nice and interesting, but never encuraged me to buy any plants for my room. After spotting some really beautiful pictures of individual work spaces I somehow got more inspiration and decied to finally get some greens in my room. I chose a cactus - I really liked this one and it's also easy to maintain (as far as I know :P). I thought that maybe it would be quite unnecessary, but I have to confess it really jazzes up my work table - quite an eyecatcher. :) 

cactus & vase - OBI

DEPOT

plant & ceramic tin - DEPOT (% SALE! :D)

beach sign - DEPOT (maybe already summer feeling? :))

S C E N T

La nuit Trésor - Lancôme

I'm someone who "needs" (wants.. ;)) a new scent when seasons change. I've got my all- time favorites like Chloé or Sí by Armani, but then I somehow need something new. I LOVE it when a specific scent reminds me of a vacation or a special time of the year!! Who feels the same way?  :)  It was quite hard choosing a new scent this time because I couldn't find anything "worth" buying because nothing really impressed me. I was about to buy a new Sí by Armani, as I discovered the la nuit trésor fragrance by Lancôme. It smells a lot like vanilla orchid , incense, papyru, quite oriental and it's very long lasting. Personally, I feel like it is similar to Sí by Armani. LOVE IT.

That would be it with my favorites for April. I hope the weather keeps getting better and better throughout this month. :) If you are familiar with some of the things I listed above, and maybe also been loving let me know and share some experiences! ;)