Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Food for Fitness: Our 100 top recipes presented in one cookbook
    Food for Fitness: Our 100 top recipes presented in one cookbook
    Food for Fitness: Our 100 top recipes presented in one cookbook
    Ebook258 pages56 minutes

    Food for Fitness: Our 100 top recipes presented in one cookbook

    By Naumann & Göbel Verlag

    ()

    Read preview

    About this ebook

    Light and healthy everyday recipes

    Staying fit and healthy is all the rage, and having a balanced diet can help a lot! This book will give you many practical recipes to help you stay fit and still enjoy a feast with no regrets. This book offers alternatives to fast food as well as fresh salads and vegetarian recipes, clever fish and meat dishes and sweet delicacies. Be sure to experience pure pleasure the light way.

    - Recipes for a balanced diet - from classic dishes to trendy recipes
    - East-to-follow, step-by-step instructions
    LanguageEnglish
    PublisherNaumann & Göbel Verlag
    Release dateApr 8, 2015
    ISBN9783815587621
    Food for Fitness: Our 100 top recipes presented in one cookbook

    Read more from Naumann & Göbel Verlag

    Related to Food for Fitness

    Related ebooks

    Sports & Recreation For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Lakanto

      Jun 2, 2021

      Lakanto
      2 min read

    • Article

      NEXT LEVEL Carrot cake

      Mar 24, 2022

      NEXT LEVEL Carrot cake
      3 min read

    • Article

      Lighter Way With Mince

      Sep 21, 2023

      Lighter Way With Mince
      1 min read

    • Article

      Picking Pears

      Jun 2, 2021

      Picking Pears
      1 min read

    • Article

      LOW-CARB Comfort Foods

      Nov 19, 2022

      LOW-CARB Comfort Foods
      6 min read

    • Article

      Your feel-fuller NEW YEAR DIET

      Dec 30, 2021

      Your feel-fuller NEW YEAR DIET
      2 min read

    • Article

      12 Better Foods To Fill You Up

      Oct 29, 2018

      12 Better Foods To Fill You Up
      9 min read

    • Article

      THE Flat Tum FOOD PLAN

      Jun 18, 2020

      THE Flat Tum FOOD PLAN
      6 min read

    • Article

      The HAPPY DIET

      Mar 7, 2024

      The HAPPY DIET
      4 min read

    • Article

      Cheat yourself SLIM!

      Jan 21, 2021

      Cheat yourself SLIM!
      3 min read

    • Article

      Score A Perfect 10

      May 26, 2022

      Score A Perfect 10
      3 min read

    • Article

      Join The Supermeal Revolution

      Mar 10, 2023

      Join The Supermeal Revolution
      6 min read

    • Article

      Plant Power

      Aug 21, 2019

      Plant Power
      4 min read

    • Article

      Root Crops For Winter

      Jul 8, 2020

      Root Crops For Winter
      7 min read

    • Article

      7 HEALTHY Picnic Foods

      Feb 16, 2022

      7 HEALTHY Picnic Foods
      4 min read

    • Article

      Get Your Diet Back On Track

      Sep 2, 2022

      Get Your Diet Back On Track
      7 min read

    • Article

      HEALTHY weight loss MADE EASY

      Aug 13, 2020

      HEALTHY weight loss MADE EASY
      5 min read

    • Article

      Fire Up Your FAT BURNING

      Sep 22, 2020

      Fire Up Your FAT BURNING
      2 min read

    • Article

      Rev Up Your METABOLISM

      Oct 6, 2022

      Rev Up Your METABOLISM
      3 min read

    • Article

      YOUR GUIDE TO Bagged salads

      Feb 5, 2023

      YOUR GUIDE TO Bagged salads
      2 min read

    • Article

      No-acid House

      Nov 24, 2019

      No-acid House
      9 min read

    • Article

      Smash your goals IN 7 DAYS

      Apr 19, 2024

      Smash your goals IN 7 DAYS
      5 min read

    Related categories

    Reviews for Food for Fitness

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Food for Fitness - Naumann & Göbel Verlag

      eBooks!

      Introduction

      Food for fitness – eat sensibly, live healthily

      Being fit is the latest trend! Those who wish to remain healthy and fit have to be very conscious of what they eat. It has been proven that a high quality, low-fat and low-calorie diet increases performance and well-being, and helps us to be and stay healthy.

      10 rules for a healthy diet

      As well as getting enough fluid, a healthy diet includes lots of fresh fruit and vegetables, wholegrain products, milk and dairy products, and a moderate consumption of meat and meat products. Based on the latest scientific findings, the German Nutrition Association has formulated the following ten rules that will help us to eat enjoyably and healthily (source: German Nutrition Association, www.dge.de).

      1. Eat a varied and balanced diet

      2. Eat plenty of cereal products and potatoes

      3. Eat five helpings of fruit and vegetables a day

      4. Milk and dairy products every day; fish once or twice a week; meat, meat products and eggs in moderation

      5. Keep fats and fatty foods to a minimum

      6. Consume sugar and salt in moderation

      7. Drink plenty of fluids

      8. Prepare tasty meals, and prepare them with care

      9. Take the time to enjoy your food

      10. Watch your weight and get plenty of exercise

      Avoid calorie bombs

      If you take these rules to heart and include them in your daily menus, you will have taken a large step towards achieving a healthy diet that will keep you fit. Of course, we all have days when we just have to have a tasty piece of meat and greasy fried potatoes – all the things that are fatty and bad for us simply call out to us, and sometimes it’s hard not to sin. However, although we can’t help but give in to these cravings from time to time, we really must make sure that food that is difficult to digest is the exception rather than the rule. The following pages contain lots of fabulous alternatives that we have created for you that you can enjoy to your heart’s content and without regret.

      Fruit and vegetables – all-rounders for fitness

      Did you know that berries can help your body to burn fats more quickly? This is because they contain lots of vitamin C, potassium, iron and copper, as well as silicic acid and salicylic acid, flavonoids to strengthen the vessels and phenolic acids that boost the defences. They also contain pectins, which aid the digestion. With only 37 kcal per 100 g, strawberries are wonderfully light treat – and they contain more vitamin C than a lemon! Blueberries, those little blue power packs, contain detoxifying tannins, healthy vitamin C, purifying potassium and – of particular benefit to women – phytoestrogens. Redcurrants are also veritable bombs of vitamin C, contain more fruit acid that any other type of berry and lots of fibre. Raspberries contain minerals such as potassium, iron, magnesium and phosphorous, and stimulate the metabolism.

      However, not only are berries a popular choice for light cuisine – so too are tomatoes. Although they are 94% water, the rest is certainly something to shout about: they also contain plenty of vitamins C, E and K; various B vitamins for the metabolism, growth and the nerves, and potassium, which regulates the water balance. Tomatoes are also simply bursting with the healthy colourings beta carotene and, above all, lycopin – and yet they still only have 17 kcal per 100 g.

      Enjoy with a clear conscience

      In this book, we prove to you that food for fitness has nothing to do with going without. From healthy snacks as an alternative to fast food, crispy salads and aromatic vegetarian dishes, to light fish and poultry dishes and sweet treats, the following pages contain a whole range of fun recipes for every taste. There’s plenty for everyone, whether health-conscious fitness freak or confirmed gourmet. We hope you enjoy eating yourself healthy!

      Breakfast

      Fruit muesli

      with pears

      Preparation time: approx. 10 minutes

      Per portion approx. 260 kcal / 1092 kJ

      8 g P, 8 g F, 38 g CH

      Serves 4

      4 tbsp sunflower seeds

      4 pears

      12 tbsp oats

      4 tbsp honey

      600–700 ml milk

      1Dry fry the sunflower seeds in a pan. Wash and dry the pears, then core and peel and cut into dice.

      2Divide the oats between 4 bowls. Arrange the pears on top and drizzle over the honey. Pour over the milk and sprinkle with the sunflower seeds before serving.

      Scrambled eggs

      with salmon

      Preparation time: approx. 15 minutes (plus cooking time)

      Per portion approx. 317 kcal / 1331 kJ

      26 g P, 19 g F, 7 g CH

      Serves 4

      8 eggs

      2 tbsp soy sauce

      salt

      cayenne pepper

      2 tbsp chopped fresh dill

      3 spring onions

      200 g smoked salmon

      3 tbsp oil

      coriander leaves to garnish

      1Whisk together the eggs, soy sauce, a little salt, cayenne pepper and the freshly chopped dill. Trim, wash and dry the spring onions, then cut into rings. Cut the smoked salmon into strips.

      2Heat the oil in a pan and sauté the spring onions. Add the eggs and salmon strips and cook until the eggs start to set.

      3Garnish the scrambled eggs with coriander leaves to serve. Serve with wholemeal bread and butter.

      Buttermilk muesli

      with fruit

      Preparation time: approx. 15 minutes (plus toasting time)

      Per portion approx. 174 kcal / 731 kJ

      5 g P, 5 g F, 25 g CH

      Serves 4

      300 g mixed fruit or berries (e.g. strawberries, raspberries, blueberries)

      100 g oats

      1 tbsp sunflower seeds

      3 tbsp linseed

      600 ml buttermilk

      4 tbsp honey

      1Wash and pat dry the fruit, then trim and cut into bite-sized pieces. Dry fry the oats and sunflower seeds, stirring continuously. Add the linseeds at the end, then remove from the hob.

      2Stir together the buttermilk and honey until smooth, and combine with the

      Enjoying the preview?
      Page 1 of 1