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Friday, 19 August 2016

Gamescom 2016


My forth time at the Gamescom in Cologne and it's getting worse every year. Unfortunately they sell more tickets every year and it's impossible to play games which is ridiculous for a gaming fair. It took us one hour to get in which is fine. We waited two hours last year. We just walked through every hall of the 6 halls which are available for normal  visitors. The halls 5-11 were open for everyone. They were big "blocks". You could play games inside of them but you had to wait for 2-3 hours to get in because the lines are so big. This were so enoying.


So we first went in the "Merchandise hall" in which we bought two shirts of the online station called "RocketbeansTV". We really love these guys (and girls). They talk about everything gaming, entertainment and nerd topics. We also had the chance to take some photos with them. They are so nice. I don't really like to ask for photos but they were taking photos with everyone so we just waited and also took one.

We bought a Crepe which was really good and we sat in front of a big screen and watched some RocketBeansTV. It was impossible to walk through the halls after 1pm because it was so full! We just watched some trailers at SquareEnix and really liked the new Final Fantasy which we need to buy in November.

Unfortunately this going to be my last Gamescom. It's to full and just walking and watching trailers isn't worth the stress. But is was nice to meat the Rocketbeans :)

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NaNiWa: Ramen restaurant in Dusseldorf


I really love the asian district in Dusseldorf. They have cute shops with japanese plush, stationary and so on. But also asian supermarkets, cafés, restaurants but also some not-asian restaurants or comic stores. It's an amazing street - it's the "Immermann Street in Dusseldorf. One of my favourite ramen place is the "NaNiWa". They also have a sushi restaurant which is also really nice. It's a classic japanese restaurant like a friend told me. You have to wait infront of the restaurant on an bench if there are no seats available at that time - you can do a reservation. You order outside and if there are seats available you can sit down and only need to wait for 5 minutes inside because they already know your order. It's amazing.

At NaNiWa they serve Ramen (Noodle soup), classic asian starters like Wantan (dumplings), Wakama Salad (seaweed saöad), Edamame (soy beans), Yakisoba (roasted noodles), Rice menues like Tenshin-Han (Rice in an Omelette) and some desserts (green tea ice cream). It's really amazing. We always have ramen because we just love it so much!


I had a coke light and my sister had an Arizona Green Tea with Honey - amazing! You can chose the "base" of the soup. You can chose between miso soup, a soysauce soup, curry soup or a soup with a salt base.  My sister had the ramen called "NINNIKU MISO" with a "miso base" with garlic, vegetables and pork belly. You can order an egg and an extra portion of vegetables for free -which we all did. I had the ramen called "YASAI" with a "miso base" with cooked vegetables. Our friend had the ramen called "TOKUSEI TORIMISO" with a "miso base" with fried chicken and vegetables.

It was really amazing. If you ever find yourself in Dusseldorf visit this delicious reastaurant on the "Oststraße / East Streat 55".

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Poutines at Frittenwerk



My sister and I were at an amazing little french fries "manufacture". That's what they call themself. It's a mix between a hip restaurant and a diner. They have a big range of Poutines with guacamole, vegan bolognese, meat, sour cream or champagnions in an cream sauce. They have normal fries, garlic fries and sweet potatoe fries to chose from. They also some amazing sauces like a lime mayo which is amazing! You can also have classic chili cheese fries or something different if you don't want fries or want some more: currywurst, meatballs or coleslaw. So something for vegans, vegetarians and meat eaters.

My sister and I had the "Tijuana Street Fries". It's a big bowl of normal fries (we didn't wanted the garlic fries). We also had an amazing fresh guacamole on top, a sour cream which wasn't to heavy it almost taste like yoghurt and some tomatoes with a "Bruschetta" like tast. It was really nice!

You can find the restaurant "Frittenwerk" in Dusseldorf, Cologne and soon in Aachen.

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What I Eat In A Day #03

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Breakfast - 7:30AM: Rye pancakes with cherrys on top

You will need (for one portion):
  • 50g of rye flour 
  • 150g sour cherries in a glass
  • 1 egg
  • 8g of backing powder
  • 6g of vanilla sugar
  • 80-100ml of milk (it shouldn't be too fluid)
  • 10g of starch
  • some coconut oil

Recipe: You will need a pan and a pot. Put the cherries in the pot and put the oven on middle heat. After it's cooking a little bit add the starch to thicken the cherry sauce. Stir it 2-3 times every minutes so it doesn't burn. New put the flour, the baking powder, the egg, the vanilla sugar and 80ml of milk in a seperat bowl and mix it. If the dough is to thick add some milk. It should be too fluid so you're getting little fluffy pancakes. Now add some coconut oil to the pan and put in on middle heat. Wait until the oil has melted and make some little pancakes. Wait until there are some bubbles on the pancakes and flip them. Wait 2-3 minutes and your pancakes are ready. Make a little pancakes tower and add the cherrys on top. Now: enjoy!

 Nutrition data:
  • calories: 612kcal
  • carbs: 86g
  • protein: 20g



Lunch - 12:00PM: lowfat quark and lowfat yoghurt with some muesli and blueberries

You will need (for one portion):
  • 200g of lowfat yoghurt
  • 200g of lowfat quark
  • 50g of granola / muesli of your choice
  • 200g of blueberries 

Recipe: Just put the yoghurt and quark together. It's a great mix between the more fluid yoghurt and the thicker quark. Now you add the bluberries on one side and the granola on the other side. I used mint chocolate crumble muesli by Kölln. You can use every muesli or granola you want.

 Nutrition data:
  • calories: 558kcal
  • carbs: 59g
  • protein: 29g




DINNER - 17:00PM: vegetarian burger on rye bread with cheese, salsa and vegetables

You will need (for one portion):
  • 1 rye sandwich
  • 1 vegetarian patty
  • 1 tomato
  • some lettuce
  • 1 tbsp of ketchup
  • 1 tbsp of mustard
  • one slice of cheese
  • some coconut oil 

Recipe: Take a pan and put some coconut oil in it. Now you need to cook the patty and the tomates in the pan. Put it on the middle heat and just flip the tomatoes and the patty if there are ready on one side. Toast the rye bread and put all the vegetables on the bread. You can also put the cheese on the patty after you flip it ones. Now you need to put a lid on the pan so the cheese melts. Put the tomatoes and the patty on your bread an you are ready :)

 Nutrition data:
  • calories: 491kcal
  • carbs: 53g
  • protein: 24g



SNACKS 10AM: chocolate, a lot of chocolate

Nutrition data:
  • calories: 461 kcal
  • carbs: 51g
  • protein: 6g





FULL DAY
  • calories: 2114kcal - 685kcal (exercise) = 1429kcal
  • carbs: 255g
  • fat: 72g
  • protein:92g
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Tuesday, 9 August 2016

Marathon training


Make a plan and educate yourself.
At the beginning I had the motivation "I'm going to do something I will be proud of and something I achieved all by myself". But a plan is the key for a good marathon. So I'm planing my runs and set goals. For example: In July I want to run my first 21-24k run. Unfortnuatly I injured myself and I'm going to do my best to run without having pain in my ankles. I had a one week break and going to do a small run today. At the weekend I'm away in Bamberg. But at monday I hope i can start my training again. I run 3-4 times a week. I do two short runs (7-10k), one longer run (14-16k) and one really long run (21-26k). It's important to have a good mix of longer and shorter runs. I also run the shorter runs faster to increase my speed and I do the longer runs in my normal marathon speed. It's important to stretch after and before a run (but not right after a run). I always shower afterwards and I use cold water for my legs to relax them. I run in the morning so I stretch in the evening after my run.

If you're a beginner: plan your marathon at least ONE YEAR a head. Start with 3k and slowly increase the kilometres and the speed. Don't over-train, it's going to lead to failure and disappointment. Be kind to yourself. If you a "advanced" runner like I am - I can run 1h30m or 14k without any problems- then 5-6 months will be enough. Just slowly increase the length of the runs. And 2 month before the marathon try to run 3-4 times a week: two 7-9k runs, one 14-17k runs, one 21-25k runs. That will be an amazing training. If you want to run longer - just do it!
3 weeks before the marathon do you longest run! Around 30-32 miles (32 miles would be better). It's an amazing training. You can see if you're able to run LONG and can keep your speed. In the last 2 weeks I wouldn't do long runs anymore. Maybe some 14k runs and one 21-25k runs. Your body needs to relax as well :)

Read up about marathon training, nutrition, shoes, outfits, speed and so on. It helps to get the best results with your training and keeps injuries away. 

A good playlist and audiobooks: Running can get really boring if you run 14-25k a lot. I listen to music or listen to audiobooks. It really helps to forget that you simply running the same routine all the time. I really love listen to books. But: keep an eye one your speed. While listening to audiobooks it's easy to run slower.

Run a little bit faster, a little bit longer, smile - enjoy it: If you found your right speed and you're really enjoying it - challenge yourself! I like to run a little bit faster and say to myself "You can do it! Run a little bit faster for 2 minutes!". Often I smile while running faster because it just makes me so happy and I really love the feeling of challenging myself.. And if you end your run but you want to run longer - just continue running :) Challange yourself :)

Motivate yourself with videos about marathons: I like to watch videos of marathons or people / vloggers who run marathons like Niomi Smart. It just motivates so much because you want to experience this amazing time as well :)

Invest in good shoes and a puls clock: I would highly recommend you to invest in good running shoes and to buy them at a special shop for running shoes or a sports shop. A puls clock also helps to controll your heart rate. It's not healthy to run to fast. If you heart beat is over 180-190 for a long time it's not healthy. Very experience runners can run with this heart beat but people who run as a hobby should run between 160-175.

Listen to your body. Never run if you're not feeling great: This is my number one. I never want to force myself to run because I want to keep loving running, Of course sometimes I need motivation to run longer and faster. But I also have days on which I'm so tired or sad I don't want to run. And it's ok. I keep doing my best and keep running. That's count :)

Drink enough & sleep enough: It's so important to drink if you run longer than 10k. Your body needs water. You're going to break down after some kilometres, getting slower and it's getting harder. It's also important to get enought sleep especcially before a long run. Your body needs to rest to be able to run long and fast.

Don't use marathon training as a way to loose weight - cause you need to eat more: You maybe lose some weight, but not as many as you think. Because you need to eat more. Before long runs I eat about 80g of oatmeals and a banana right before the run. If I run more than 16k I also eat a banana during my run. Your body needs food! Often I'm not hungry after long runs but at the evining I'm starving and I need to eat a lot of food. But it's ok because I often burn 1000-1500 calories during a run. But your body needs some of these calories back. And it's ok. Focus on a healthy diet and your training not on weight loss.
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Friday, 5 August 2016

Protein-buckwheat pancake tower


I love making little pancake towers. It keeps me full for 5-6 hours (!). It's just amazing. I often eat my breakfast at 6.30am (at home) / 7.30am (on the train), because I wake up at 5.30am and start to work at 8am because I'm doing an internship from july to october. So today I had my breakfast around 6.30am and became hungry at 11.50am - so 5h20m laters. This is really, really good :) Today I took the time to make myself some amazing breakfast: buckwheat-protein pancakes with honey-cinnamon apples.
I really had a good day, but, my lunch was so big. This is why I ate a little bit too much today (about 1850-1900kcal). I'm not going to gain weight, but it's to much. Had to much muesli, but I'm learning from my mistakes. I just need to plan my meals a little bit better, around 500 calories for breakfast and lunch, and 400calories for dinner would be amazing. And: 150 for treats. But I don't want to focus on calories so much. I want to eat healthy. Vegetables, protein and so on. Smaller portions, and so on.

You'll need:
  • 1 large free-range egg
  • 25g of protein flour
  • 25g of buckwheat flour
  • 50-80ml of milk - the dough shouldn't be to fluid 'cause we want the pancake to be a little bit bigger but not so 'wide' and flat
  • 1 large apple (I use 'Golden Delicious')
  • 20g of honey
  • 5g cinnamon (or more if you want)
  • 2g of baking powder
  • 1g of vanilla sugar
  • 1tbsp of oil (for the pan)


Take a pan and a small cooking pot. Chopp the apple into small pieces (as small or as big as you like) and put them into the bowl, add the honey and the cinnamon and stir it with a spoon. Cook it on middle to high heat. Keep an eye on it. It's ok if the cinnamon-honey sauce is getting a little big thicker.

Now take a bowl and put in the flour, the egg, the baking powder, the vanilla sugar and the milk. Whisk it with a whisker / eggbeater until you have a smooth dough. It shouldn't be too smooth because we want to have big pancakes that didn't get to flat. Put some oil in the pan, wait until the oil is hot. Cook it on middle heat. Put a little bit of dough in the pan and make small pancakes (as you can see on the picture). Don't forget to stir the apples.

Now you can cook the pancakes on each side for about 2-3 minutes. You control the pancakes after 1m30s and look if the pancakes is getting to dark. We don't want black pancakes! After they're cook just build a little pancake tower,  put the apples with the cinnamon-honey sauce on top the pancakes. Be careful. We don't want the tower to fell apart. Now you're done and you can enjoy this lovely and beautiful breakfast.


Nutritions (according to MyFitnessPal):
  • calories: 530g
  • carbs: 67g
  • protein: 23g
  • fats: 16g
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Wednesday, 3 August 2016

Courgettes noodles with avocado pasta


I don't really like noodles that much. I love noodles in ramen or udon noodels. But regular noodles I don't really like. It doesn't keep me full :/ I never eat white noodles, sometimes I eat whole-grain noodles if my boyfriend is making some or if I'm at a italian restaurant and they don't have nice salads or I don't fancy pizza. Often I don't take pizza because I want to have Tiramisu as dessert. And I couldn't eat pizza and tiramisu. It would be too much for my belly.

So I often make myself some courgettes / zucchini noodles, because they taste nice, I have my portion of vegetables for that day and it keeps me full for so long.

You will need for 1-2 portions:
  • 2 large courgettes spiralized
  • 1 tbsp olive oil
  • 2 ripe avocados
  • 1 cup basil leaves
  • 3 cloves garlic
  • some nuts (about 4-5)
  • 2 tbsp lemon juice
  • some salt (how much you want :D)
  • ¼ cup olive oil
  • some pepper (how much you want :D)
  • a food processor

Spiralize the courgettes with a spiralizer (like this one). Put them in a pan with some olive oil and just cook it for 5-10 minutes. For the pesto just put all the other ingriedients into a food processor and mix it until it's smooth, but don't smooth it to hard. It shouldn't look like a smoothie. You only need to mix the noodles in you avocado pesto and you're done. It's so easy and it's sooo healthy and tasty :)
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Monday, 1 August 2016

Meal prepping: A healthy day at work

 

I'm doing an internship right now. So I'm getting up at 5.30-6am (mostly 5.30), start my work at 8am and work until 4pm. It takes me around 40-60/70m to get home after work because the trains are never on time or I have to stop at every traffic light. So it depends. I often take the bike because it would take the time than taking the train. And when taking the bike I at least have my workout done for that day ;) So I need to prep my food because I don't want to buy unhealthy stuff at bakerys that does not keep me full. Don't get me wrong: I love donuts, bagels, crossiants and so on but this doesn't keep me full, it's expensive and it's full of sugar. So I'm prepping my meals and have amazing, healthy, satisfying meals that keep me full for 4-5 hours :)

First I prep my breakfast. I often have oatmeal or avocado and egg on toast. So: protein, carbs and fats. It's a perfect mixture to stay full for a long time. I often eat my oatmeal on the train with my bike infront of me. It's really hard for me to not have breakfast for 2-3 hours after I wake up. So I eat my breakfast at around 7.40am so a little bit over 2 hours after I woke up.

For the apple-cinnamon oatmeal you'll need:
  • 40-50g of soft oats
  • 150ml of soy milk
  • 200ml of water
  • 1 big apple (optional: another small apple)
  • 1tbs of honey
  • 1tbs of cinnamon (or cocao powder)

It's really easy. Just put the oats, the milk and the water into one bowl - stir it and put it in your fridge over night. On the next morning I'm cooking the oats until it's a smooth mixture. I slice the apple and put them into another pot and add the honey and the cinnamon. I'm cooking this until the apple are smooth and the honey has turned into a nice honey-cinnamon sauce. I put the oats back into the little bowl and put the apple on top. I often do my makeup while this is cooking ;)


One of my favourite lunch is my layered yoghurt-quark with berries, fruit and some granola. Unfortunately the box was to small this time. So I have to eat the peach separately.

For the layerd yoghurt-quark with berries & fruits you'll need:
  • 200g of yoghurt (I use natural soy yoghurt by Alpro)
  • 200g of lowfat quark (I use lactose-free quark)
  • 100-150g of frozen berries (or normal berries)
  • another kind of fruit of your choice (apple, peach, pear, apricot...)
  • 30-40g of granola or muesli / cereal

First put the Quark layer in box, then add some berries or fruit - just everything you want. I often put a layer of frozen berries on top of the quark layer. The berries defrost overnight a leave a berrie sauce on the quark, it's so delicious! After that I put some soy yoghurt on top of the berries, and If I had space I would put a peach or a apple on top of the yoghurt. I finish with 30-40g of granola and this is my lunch. It's really filling, it's healthy and absolutly delicious!

 
And because veggies are really important and a great snack I always chopp some veggies. I really love having peppers and carrots 2-3h after my lunch because I know I'm not getting home for the next 2-3 hours and this is kinda keep me going until I'm having my dinner at around 6pm.
As a dinner I often have something really nice to treat myself after a long day at work and the long ride on the bike. I often have healthy veggie burger with avocado on rye-bread. Or zucchini noodles with an avocado sauce. If you like to read a "What I Eat On A (Working) Day" (with different options) - tell me

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