Healthy eating? For Ingo Froböse this means giving his body what it needs. And at the right time. Here he reveals what definitely shouldn’t be missing from his plate.
Home office, online meetings, convenience food and delivery services: especially in the last three years, our eating habits have changed fundamentally due to many circumstances. One topic that has not become less important is your own health. And in addition to exercise, nutrition also plays an important role.
The topic of “healthy eating” is currently usually equated with a vegetarian or vegan diet. “Food without” (gluten, lactose, etc.) is becoming more and more important. But what does a healthy, wholesome or balanced diet really mean?
For me personally, this clearly means giving my body what it needs and at the right time. That doesn’t mean that I do without anything, but rather that I eat according to my biorhythm. Small rewards are of course allowed from time to time.
The basic components of the diet are carbohydrates, fats and proteins. The diet should support the natural biological process and not interrupt or disturb it. It is wrong to single out a macronutrient as positive or negative. For me, a “healthy” diet is one that takes all components equally into account.
“Muscles – the health makers: This is how we stay fit, slim and mentally balanced” by Ingo Froböse
Ingo Froböse is a professor at the German Sport University in Cologne. He is primarily concerned with the topics of rehabilitation in sports and the prevention of injuries and illnesses. He has been a guest lecturer at various German universities and has been advising the Bundestag as an expert on prevention and the Bundestag’s Sports Committee for twenty years. From his decades of research and experience, Ingo Froböse has developed the Froböse formula with the three crucial elements of exercise, nutrition and regeneration to pave the way for people to live a long, healthy and vital life.
In addition, snacks should be avoided. This causes insulin levels in the body to rise. This also includes the latte macchiato in between. Better drink it straight after eating! But please never forget to enjoy yourself. Because food is more than just calories and nutrients. Food is culture, food is reward and food is fun!
Below I have put together three recipes for you that you can easily integrate into your everyday work life and that will help you keep your everyday stress to a minimum.
Breakfast is about arming your body with enough energy for the day. When you get up in the morning, your glycogen stores are compromised or used up by the brain, which constantly needs carbohydrates even at night. And the body can only start the day full of energy if you give it carbohydrates as an energy source. But a portion of fats are also necessary so that fat metabolism as a second important source of energy gets rolling. You can eat your fill at breakfast so that your metabolism can become active in the next few hours until lunch and you don’t feel hungry again.
Bread eaters can get their money’s worth in the morning, because bread, especially the wholesome variety, is an ideal start to the day. However, the “savouries” among you who have always eaten cheese, sausage, cold cuts or ham should change or reduce the resulting protein intake to a minimum. Alternatively, vegetarian spreads or vegetable toppings are recommended. Try it, because the change is easy!
On the other hand, there are almost no restrictions at all when it comes to muesli. Oat flakes, nuts, bran with fruit or dried fruit in particular are real energy stores that keep you full for hours. You should replace the milk with soy milk or try orange juice. If you soon get hungry again despite breakfast, then try increasing your morning cereal portion, because that’s always better than a snack.
The start of the day doesn’t have to start right after you get up. This would be the better option for your metabolism, but if you don’t have an immediate appetite yet or if it’s difficult for you to organize, then you can push it back a little. However, a maximum of one to one and a half hours should pass from the time you get up until breakfast so that the basal metabolic rate does not switch to “emergency mode”. Attention: A late breakfast also postpones lunch. Four to five hours should always be allowed between the two meals.
Below I have listed a few ingredients and their ingredients for you, which you can wonderfully integrate into your daily muesli:
Oatmeal: Although oatmeal is not the lowest in calories, it has a high proportion of unsaturated fatty acids and magnesium. In addition, the long-chain carbohydrates and fiber ensure that you feel full for a long time. Just 40 grams of oatmeal a day covers 90 percent of your daily requirement for manganese and 20 percent of your daily requirement for copper and zinc.
Cashews: With only 42g fat/100g, cashews are among the relatively low-fat nuts. Their high protein content and 270 mg of magnesium per 100 g make them the perfect nourishment for vegetarians and vegans. In addition, cashews score points above all with tryptophan, from which the “happiness maker” serotonin is produced in the brain: with a whopping 450 mg of tryptophan per 100 g, they are a real mood booster.
Chia seeds: Have five times as much calcium as milk. They also have a high content of antioxidants and important omega-3 fatty acids. Just 15 grams of chia seeds contain 5.6 grams of fiber, which is 22 percent of the recommended daily requirement.
Peanuts: They have a high proportion of magnesium, protein and vitamin B. They consist of 25 percent proteins. They contain numerous vital minerals such as iron, phosphorus, potassium and calcium. It also contains valuable trace elements such as copper, manganese and zinc. The fiber it contains stimulates digestion. But be careful: peanuts have a relatively high calorie content.
Goji berries: They provide us with important nutrients and 19 different amino acids. Goji berries contain more vitamin C than most citrus fruits and also vitamin B. The small red berries also contain essential fatty acids that the body cannot produce itself.
Flaxseeds: Have a slightly nutty taste and contain a high concentration of unsaturated fatty acids (omega-3 fatty acids).
Sesame: Sesame has an oil content of almost 50 percent and therefore contains many valuable unsaturated fatty acids. The protein content of the small grains is particularly high at 20 to 40 percent. Tip: Unpeeled sesame seeds in particular contain many valuable minerals such as calcium, iron, phosphorus and niacin.
Sunflower seeds: Contain a lot of vitamin E and are therefore perfect scavengers for free radicals. This vitamin slows down the aging process, is said to protect against cancer and heart attacks, improve blood circulation and prevent vascular deposits.
A little hunger in between? When your stomach growls and your concentration begins to wane, it’s worth eating a little something to feel good again. Unfortunately, sweets are often the first choice in such situations – but unfortunately they do not promote a balanced diet and can quickly lead to another bout of hunger.
Balance is at least as important for the body as strength, performance and extensive regeneration. With grapefruit you achieve exactly the right level of balance for a successful everyday working life. Because it lowers cholesterol levels and brings the gastrointestinal tract and immune system into balance.
Grapefruit, which is rich in vital substances, turns out to be a true detoxifier. This is mainly because it contains a lot of fiber in the form of pectins, which bind cholesterol and thus lower cholesterol levels. Grapefruit also contributes to the balance of the gastrointestinal tract and the immune system. The bitter substances in the fruit pulp promote the production of digestive juices, stimulate blood circulation in the digestive organs and thus stimulate the metabolism. With a content of around 40 mg per 100 g of pulp, grapefruit is considered to be particularly rich in vitamin C. It increases the absorption of iron from food, which is needed for blood formation.
Walnuts keep your nerves strong and, in adequate quantities, make you fit. They contain a particularly high amount of ellagic acid. This secondary plant substance slows down free radicals and stimulates the immune system. Stressed from work? No problem. Walnut kernels contain large amounts of various B vitamins, which help you stay relaxed even under stress. Of all nuts, walnuts have the highest content of omega-3 fatty acids, which keep the heart and blood vessels healthy and are also good for the gray cells. Just around 15 grams cover your daily requirement for healthy fatty acids. Whether as a delicious snack or as a highlight in lunch: walnuts are a blessing for our bodies.
Mint not only looks beautiful when served, it tastes aromatic and is also a great all-rounder: both the bitter substances it contains and the high content of the essential oil menthol have an antispasmodic, calming and pain-relieving effect. Mint is a reliable helper, especially for stomach cramps or flatulence. Try it.
In today’s fast-paced world, it is important to find time for relaxation and regeneration to maintain our overall well-being. Our busy schedules often leave us feeling exhausted and stressed, which is why it’s essential to prioritize self-care. An effective method to achieve relaxation and regeneration is to consciously enjoy dinner.
And now to the recipe: Chickpeas contain lots of valuable protein and fiber. The combination ensures that your feeling of fullness is satisfied for a longer period of time. Proteins also play an important role in the muscles. They support the body in building muscles and maintaining them as we age and are therefore a fundamental component for good regeneration.
Chickpeas provide other important nutrients: These include iron, folic acid, potassium, magnesium, B vitamins and vitamin C. These are all responsible for the regulation of metabolism. Vitamin C also helps absorb the iron contained in chickpeas and thus further improves the regenerative effect.
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Remember to take time to relax, rejuvenate and enjoy your meals – this is an essential aspect of self-care. Prioritize your well-being and treat yourself with these nutritious recipes for a healthier and more balanced lifestyle. Bon appetit!
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