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Ute Klingler

Recipe

Pancakes with hot Apple Sauce

Information:

Pancakes made with wholegrain oats and wholemeal flour contain not only carbohydrates but plenty of fibre to make you feel satisfied longer. The eggs and the milk provide a good amount of protein, and the apples + lemon juice give you vitamins. For a better taste I prefer rapeseed oil (or canola oil) before olive oil for baking the pancakes. In any way fats with a high content of mono- or poly- unsaturated fats should be used instead of saturated fats, which means using plant oils is healthier than using fats from animal sources (like butter).

Rapeseed Oil (15ml = 1 tablespoon)

  • Saturated fat: 1 gram
  • Monounsaturated fat: 9 grams
  • Polyunsaturated fat: 4 grams
  • Vitamin E: 16% of the Daily Value (DV)
  • Vitamin K: 8% of the DV

Using Cinnamon has a few health beneficial properties like:

  • It is loaded with antioxidants
  • Cinnamon has anti-inflammatory properties
  • It reduces levels of total cholesterol, “bad” LDL cholesterol and triglycerides, while “good” HDL cholesterol remains stable
  • Cinnamon can improve sensitivity to the hormone insulin
  • Cinnamon lowers blood sugar levels and has a powerful anti-diabetic effect
  • It helps fight bacterial and fungal Infections
  • and more

Ingredients (2 servings):

Pancakes:

  • 2 eggs
  • 2 tbsp whole grain oats
  • 2 tbsp wholemeal flour
  • pinch of Bourbon vanilla
  • 4 tbsp skimmed milk

Apple Sauce

  • 3 apples
  • juice of 1/2 lemon
  • pinch of cinnamon

Preparation:

Apple Sauce:

Grate the apples with a grater into a saucepan, trickle the lemon juice over them and add the cinnamon. Simmer gently for 3 to 4 minutes and prepare the pancakes in the meantime.

Pancakes:

Put the eggs in a bowl and whisk until they become frothy. Gradually add all the ingredients and stir thoroughly. Leave it rest for moment to thicken. Pour some oil into a pan and fry the pancakes. If you use a coated pan, you don’t need to add any fat. Put the pancakes on plates, pour the apple-sauce on half and fold the empty half over the apple-sauce half. Serve and enjoy.

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Recipe

Wholegrain Oatmeal

Information:

100% Oatmeal is not only high in fibre which makes it satisfying, but filled with antioxidants as well. It is Gluten-free and vegan-friendly. Oats are rich in with essential minerals, such as magnesium, potassium, calcium, and iron.  The consumption of oats has been associated with improved cardiovascular conditions, including a reduced risk of heart disease, anti-inflammatory properties and lower LDL  (“bad”) cholesterol. Oats can also offer specific benefits for people with type 2 diabetes because of their low Glycemic Index. (Glycemic Index = a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar for guiding food choices).

Ingredients (2 servings):

  • 1 cup wholegrain oats
  • 2 cup unsweetened almond-, rice-, or oat milk
  • 1 medium banana, mashed or other fruits and berries
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • pinch of salt
  • 1 tablespoon low fat Greek yogurt

Preparation:

  1. Put all ingredients into a small saucepan and turn heat to medium/high.
  2. Bring to a boil. Then, turn the heat down to low/medium and continually stir for around 3-5 minutes as the oatmeal cooks and thickens.
  3. Once oatmeal is at the desired consistency, remove from heat, and serve with yogurt.
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Aloe Vera - Be Healthier and Wealther

How Aloe Vera can support your Weight Loss

The inner part of the Aloe Vera leave, the gel, has long been known to heal wounds and cuts and possess various health and beauty benefits. drinking its juice is said to help in weight loss.

  1. Aloe Vera helps aid digestion
    Aloe Vera has laxative properties and when consumed in small quantities may aid in digestion. An unhealthy gut is generally linked to weight gain. A healthy digestive system translates to proper metabolism of food and an optimal expulsion of waste from the body that helps in losing weight.
  2. Combats water retention
    Water retention is one of the main conditions that can lead to weight gain. Due to it being a laxative, aloe Vera juice is ideal for fighting water weight. However, it is important to keep in mind that one should not over exceed the consumption of Aloe Vera juice.
  3. Boosts metabolism
    Aloe Vera is said to help in boosting metabolism, which further enables the body to burn fat. Aloe Vera’s fat burning abilities are credited to the presence of vitamin B, which converts the fat stored in the body into energy and aids weight loss.
  4. Helps detoxify the body
    As mentioned before, digestion plays a crucial role in promoting weight loss, and Aloe Vera juice is known to boost digestion. Aloe helps normalize the healthy bacteria in your gut, keeping your healthy intestinal flora balanced. The gel containing a complex carbohydrate known as acemannan, which facilitates the absorption of nutrients by the cells, nourishes them and also helps detoxify them.

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EFT

What’s holding you back?

We all have issues we don’t want to see or they linger in the subconscious mind, never to come up into our awareness. They hold us back from being successful in achieving whatever goal.

When it comes to weight loss, it is of fundamental importance to find out these underlying reasons for self-sabotage. By raising them into our consciousness we are able to dissolve them. Emotional Freedom Techniques (EFT) is a tool to use for this. Check out the Basics of EFT Tapping section to learn more.

There can be many reasons for us to sabotage our efforts to lose weight. Inner beliefs like “I’ll never will lose any weight anyway”, “Weight Loss is very hard and if it is not hard, I am not doing it right”, “When men see me as beautiful, they try to use me. Staying fat keeps me safe.” Maybe you learned in childhood to use food as a reward. You have been told If you were good you would get a sweet treat. The list of possible inner beliefs is long. With EFT tapping I help you find your possible reason that’s holding you back from reaching your Weight Loss goal. Once this is resolved you are well on the way to long-term success.

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Active

Test Your Fitness!

With these 3 simple tests you can check your current fitness.

Test 1: Height-to-Waist Ratio

Measure your waist circumference, and then determine if it’s less than half your height in inches. The ratio shouldn’t be higher then 2:1

The waist to height ratio is a measure of the distribution of body fat. The higher someone’s waist-height ratio is, the higher their risk of obesity-related cardiovascular diseases, as it is a rough estimate of obesity. 

Test 2 Plank Test

Can you hold a perfect plank for two minutes?

Start on all fours. Drop down to your forearms (elbows should be directly under the shoulders). Now step each foot back so that your body is in a straight line. Engage your core to keep hips level with shoulders, keep your neck relaxed. Time how long you can maintain the plank with perfect form.

Score it:

  • Great: You can hold the position for two minutes without breaking perfect form.
  • Good: You can hold the position for 90 seconds without breaking perfect form.
  • Fair: You can hold this position for less than 90 seconds.

If you cannot complete the test after a few attempts you are not training your core correctly or your are obese.

Test 3: Sit and Rise

Sit on the floor. Now, without worrying about the speed of the movement, stand up with as little assistance from your hands as possible.

This test is remarkably predictive of physical strength, flexibility, and coordination for all ages. The more overweight you are the more difficult it gets to complete this test.

Enjoy!

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Active

Stay Active for Health

Many people are overweight because in addition to the excessive caloric intake there is physical inactivity too. On the way to weight loss a history of movement should analyse the existing physical activity. As in the diet the movement behaviour can then gradually be changed. Again, it comes back on likes, for movement should be fun as well. Very individual activity options must be found. Regular physical activity does not only burn off more calories but helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Fitting regular exercise into your daily schedule may seem difficult at first, will be rewarded with much better well-being.

Just to mention a few of the many benefits:

 Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides.

Exercising releases the hormone Serotonin (the happiness hormone) into your bloodstream and make you feel much better and is uplifting your spirits which may contribute to weight loss too (less emotional eating)

Any amount of activity is better than none at all.

To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores, leave the car in the garage more often etc.

It is recommended that you to perform some form of aerobic exercise at least three times a week for a minimum of 20 minutes per session.

The type of exercise you choose for weight loss doesn’t matter as much as whether or not you’re doing it. I recommend you pick exercises you enjoy, so that you’ll stick to a regular routine.

Exercises should include some form of aerobic or cardiovascular exercise. Aerobic exercises get your heart rate up and your blood pumping. They may include walking, jogging, cycling, swimming, and dancing. You can also work out on a fitness machine such as a treadmill, elliptical, or stair stepper.

Another way of exercising is muscle-strengthening training. With this training you adjust your body hormonally ideally for weight loss without losing muscles. Your metabolism is boosted and ultimately you burn more calories than with pure cardio training.

Examples of muscle-strengthening activities include:

  1. lifting weights.
  2. working with resistance bands.
  3. heavy gardening, such as digging and shovelling.
  4. climbing stairs.
  5. hill walking.
  6. cycling.
  7. dance.
  8. push-ups, sit-ups and squats.

Find your individual way of exercising!

Consistency is key.

Conquer the couch potato within yourself.

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Weight Management

The Traffic Light Clock

The “Traffic Light Clock” shows when which foods can be eaten at what time of day.

Traffic Light Clock

Green circle: Foods may be consumed all day, contains  fruits, vegetables,

Light green circle:  may be eaten all day, contains protein like fish, meat, milk,  eggs, etc.

Yellow circle: should be greatly reduced from 5pm, “good carbohydrates”,  like pasta, bread, rice, etc. They provide the brain with energy, ample of these foods should be eaten in the morning, from noon they should be reduced. Otherwise the body only deals with there burning instead of burning the fat.

Red circle: shouldn’t be eaten after 5pm at all. Red stands for “bad carbohydrates” like biscuits, cakes, chocolate, white bread with jam, sweetened drinks. Eating these foods our body stops fat burning instantly and transfer excess fat to the depots.

Nuts: are top protein suppliers. Since they contain a lot of fat, you should not eat carbohydrates for three hours before and after nuts consumption. The body otherwise would store the fat of the nuts.

Legumes: Beans, peas, and lentils provide plenty of protein for the muscles as well but also more carbs than are conducive to nightly fat burning. Therefore they should – like fruits – be eaten only in small quantities, starting from 5 pm.

Fruits: have (albeit little) carbs. Therefore only little of it should be eaten after 5 pm, because the fructose slows down the burning of fat at night. In the case of nocturnal sweet-craving, they are more beneficial than fruit gum.

The “Traffic Light Clock” used in combination with the “Principle of OptimiX” is the nutritional part of my programme.

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Weight Management

Easy Switch – Weight Loss without Sacrifice

Why does nothing seem to work even though you have that strong desire to lose weight? Maybe many attempts to shed off weight failed. You know what you should be doing you made a plan only to find yourself halfway through that pack of biscuits thinking “I did it again” – leaving you feeling frustrated and ashamed.

What finally make the difference in your quest to lose weight? It is not only changing eating habits or a lack of activities. The answer is

YOUR EMOTIONS.

Emotions like, fear, anger, resentment, and guilt are stealing your best intentions and influencing you on a deep biological level, for example the negative emotions are keeping your stress hormone cortisol levels up
which consequently makes it nearly impossible to lose weight.

I help you to

  • Change your eating habits but still enjoying food
  • Get moving in your own suitable way
  • Reduce your stress levels
  • Solve emotional issues in the background

This programme is about you and is tailored to your personal needs.

Using all of these four parts you will be unstoppable on the way to your goal.

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Stress

What is Stress?

Is it you?

Stress is your body’s way of responding to any kind of demand or threat. When you sense danger – whether it’s real or imagined – the body’s defences kick into a rapid, automatic process known as the “fight-or-flight” reaction or the “stress response.” That is the way your body is protecting you, the way of preparing to meet a situation with focus and heightened alertness.

You can experience stress from your environment, your body, and your thoughts. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress. Our body is designed to experience stress and react to it. Stress can be positive, keeping us alert, motivated, and ready to avoid danger.

Stress becomes negative when we experience continuous challenges without relief or relaxation between stressors. As a result, we can become overworked, and stress-related tension builds. The body’s autonomic nervous system has a built-in stress response through hormones which causes physiological changes to allow the body to combat stressful situations. This stress response is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress. Prolonged activation of the stress response causes wear and tear on the body – both physical and emotional.

Continues stress can lead to a condition called Distress – a negative stress reaction. Distress can disturb the body’s internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, a rise in blood pressure, chest pain and sleeping problems

Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry.

What triggers this stress response (stressors) is different in every person. A broken down car mightn’t be a problem for your but can stress me enormously. The way we react to stressors depends on different factors but mainly on how we learned to cope with arising events

Chronic stress can wear down the body’s natural defences, leading to a variety of physical symptoms, including the following:

  • Dizziness or a general feeling of “being out of it.”
  • General aches and pains.
  • Grinding teeth, clenched jaw.
  • Headaches.
  • Indigestion or acid reflux symptoms
  • Increase in or loss of appetite.
  • Muscle tension in neck, face or shoulders.
  • Problems sleeping.
  • Racing heart
  • Cold and sweaty palms.
  • Tiredness, exhaustion.
  • Trembling/shaking.
  • Weight gain or loss.
  • Upset stomach, diarrhoea.
  • Sexual difficulties.

The good news is that we can relearn our reaction to stressors and thus ease our daily life. In this connection it is important to find your own personal way to relax and eliminate stressors. I am happy to help you to find your way. Please check out the article What’s YOUR way to ease Stress.

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Stress

What’s YOUR way of easing stress?

Tips for reducing stress

You can learn to manage stress and lead a happier, healthier live. You may want to begin with the following tips:

  • Keep a positive attitude.
  • Accept that there are events that you cannot control.
  • Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive. (easier said then done, EFT tapping can help to achieve that.)
  • Learn and practice relaxation techniques (see below)
  • Exercise  regularly. Your body can fight stress better when it is fit.
  • Eat healthy, well-balanced meals.
  • Learn to manage your time more effectively.
  • Set limits appropriately and say no to requests that would create excessive stress in your life -(practice will get you there)
  • Make time for hobbies and interests.
  • Get enough rest and sleep. Your body needs time to recover from stressful events.
  • Don’t rely on alcohol, drugs, or compulsive behaviours to reduce stress.
  • Socialize. Spend enough time with those you love.

Suggestions for relaxation techniques:

You can relax with simple means. For example by listening to music, reading, going for a walk, swimming, doing sports or going to a concert. Such methods relax because they create satisfaction. One also speaks of so-called passive methods.

But there are also active relaxation techniques. They have a targeted and systematic effect on the organism, for example:

  • Progressive Muscle Relaxation according to Jacobsen
  • Autogenic Training (Self-Hypnosis)
  • Breathing Techniques
  • Meditation
  • Yoga
  • Imagination exercises

I am trained in all of them and can help you to find Your way of relaxing.

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