Healthy eating: Chili con Curry

I love Chili and I love Curry – so why don’t combine it? – I thought to myself “Why not try it.” And this try was so good, that I want to share it with you.

Chili con Curry

You need:

  • 2 onions
  • 2 garlic cloves
  • 2 chili (red and yellow)
  • 2 bell pepper (red and yellow)
  • 2-3 tablespoons soy sauce
  • 1 can kidney beans
  • 1 big can chickpeas
  • 1 can chopped tomatoes
  • 2-3 tablespoons tomato paste
  • ½ can coconut milk
  • Salt, Chili- and Currypowder

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Mince the onions, the garlic and the chili and fry it in a large pan with enough oil. First add the chili and the curry powder, then the diced bell pepper. Fry it for a little while and deglaze it with the soy sauce. Now add the drained kidney beans and chickpeas and fill it with the chopped tomatoes and the coconut milk.

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Stir well, thereby stir in the tomato paste and cook for about 20 minutes. Stir from time to time, to avoid getting burnt. Finally, spice it up just like you like it. Voila!

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I made also some soy meat and mixed it to the finished dish. Fits great

Enjoy cooking and…

stay stoked and hang loose

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Healthy eating: Chickpea Spinach Curry

Today I have another recipe for you, that meet my three requirements on cooking. It doesn’t take long, it’s with low expenditure and a healthy, delicious dish comes out of it.

Chickpea Spinach Curry

You need:

  • 1-2 onions
  • 1 big can of chickpeas
  • 1 pack of spinach
  • Curry, salt, pepper (a little bit Maggi)
  • maybe garlicpowder, cumin
  • for the non-vegan version: 1/2 piece of feta cheese

Chop the onions and roast them gently in the pan with enough oil. Once they are translucient, add 2 tablespoons curry powder, distribute and fry briefly.
Now add the drained chickpeas, the spinach and about a liter of water. Simmer for about 10 minutes with the lid closed. Remove the lid and continue cooking until the liquid is reduced and it becomes a nice consistency. Stir from time to time, to avoid scorching.
If you prefer a non-vegan version, crumb yet ½ piece of feta cheese and mix it in.
Now season with salt and pepper. A little bit of garlic powder and cumin matches also very good.

Finally, my Grandma’s insider tip: She always says: “On Greens must a little dash of Maggi”. I like it, but I know that not everybody does. If you are not sure you try it first on a spoon.

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The benefits

  • Spinach united despite very less calories many healthy vitamins and minerals. Besides iron it contains lutein and other valuable nutrients, such as potassium and magnesium, vitamin C and beta carotene.
  • Chickpeas provide more protein than some type of meat. They are also very Ferrous and contain a lot of calcium. They also contain vitamin A, B, C, and E, as well as the essential amino acids lysine and threonine, needed by the body to build proteins.

Have fun cooking.

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Fit For Surf: HIIT For A Better Take Off

The Take Off is essential for surfing. If you can’t do it right, you will rarely get a wave. That is why I present a workout, with which you can effectively train the needed muscle groups and their interaction. You should note that a Take Off on land is different as an actual take-off on the water. However, it will help you to get better when you train the muscles that you need for your Take Off on dry land.

The Take Off is a complex motion sequence. First you need to powerfully push up yourself up from your board, which is not so easy, after the rapid paddling for the wave. An optimal body tension is important. You’ll need upper body and core strength. Then you have to jump explosively, but controlled on your board. You have to be quick here and twist your hips. At least for a stable stand on the board you’ll need lower body strength as well.

I created a HIIT – Workout to improve your Take Off and selected the following exercises to HI(I)T all of those muscle groups. (What was HIIT again? Read here)

Take Off HIIT – The Exercises

Make sure you perform the exercises as accurately as possible. Make controlled movements and listen to your body. P.S.: It will take a little while to load the pics.

Push up:

The push up is strengthen your chest and shoulder muscles. It will help you to push up powerfully from your board.

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  • Start in a plank-position
    • keep your core stable, your body should form a straight line
  • Slowly bend your arms until the chest almost touches the floor
    • Keep your elbows close to your body
  • Push yourself back to the starting position

Squats:

Squats strengthen your entire lower body – perfect for the strong and stable stand base you need.

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  • Start in a shoulder wide stance, your feet are slightly turned out
    • Your weight is on the heels
  • Lower your butt down to the back and go slowly into a squat, just as deep that you can hold the position by your own power
    • Torso and back remain upright and straight, your knees go outside
  • Press yourself powerful and explosive from the heels back into the starting position
    • Push your hip forwards and tense your butt

Knee to elbow:

Knee-to-elbow is an exercise for a strong core and flexibility in your hips.

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  • Start in Plank position
    • your core is stable
  • Now move your right knee to your left elbow
    • Twist to the side but make sure you are still stable in your upper body
  • Go back to the starting position
  • Repeat now with your left knee to the right elbow

High Jumps with turn:

High Jumps with a turn will provide you the power to jump on your board and they’ll also increase your condition and your explosiveness. By the turn you simulate the movement of twisting yourself while doing a Take Off.

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  •  Start in an upright standing position
  • Jump now with both legs and pull up your knees while turning about 90 ° to the right
    • Knees outward, while landing roll on gently on your toes and foot pads
  • Repeat the exercise now turning to the left

Down-Dog Push Up to Up-Dog Flow

This exercise will strengthen your shoulder girdle and stretch your back. Perform it possibly in one fluid motion.

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  • Start in downward facing dog
    • Your body forms an inverted “V”. The feet are hip width apart
    • Drag the tailbone upwards while your heels pressing down
    • Let your head hang loose, shoulders and neck are relaxed
  • Make a push up from this position
  • Shift yourself forward into plank
  • Bend your arms until your chest touches the floor
  • Head, shoulders and your chest lift slowly from the ground into upward facing dog
    • in one fluid motion lift the whole body. Push from your hands to the back foot until your arms are fully straighten
  • Push yourself back into starting position

Push up – Take Off

Now we put it all together, this exercise prepares you perfectly for the Take Off on the water.

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  • Start with a Push Up
  • Push legs and arms explosively up and rotate your hip (actually do your Take Off)
  • Go back into Plank
  • Repeat the exercise to the other side

Take Off HIIT – The Workout

These six exercises you will do in an interval of 50/10 – that means 50 seconds pushing hard and 10 seconds rest. In the App Store, there are many HIIT- or Tabata timer, where you can set the intervals.

If you one round is enough for you, just stop here. However, two or three rounds would be perfect. This will give you a short but challenging and highly effective training, which will make you fit and prepare you for your Take Off on the water.

Please let me know how you liked this training and leave me a feedback. Do not hesitate to ask your questions, if you have some.

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How to: Make a plan – achieve your goals

Your next holiday is just around, you’re already counting the days. Right now is the perfect time to prepare yourself for the next surf – physically. In this post I’d like to show you, how start it so that you will reach your goals.

In fact, for me it’s almost time. In five weeks I will board a plane and head up for the sun again. This time I will focus on my take off. I already told you that it’s really slow. I have a new, smaller board and I really want to surf it, though. Although I had overcome my lack of motivation and already train regularly, but I want to focus my training and make it more targeted. And this is how I do it…

To achieve goals you first have to have some

Goals are very powerful. Because once you make it concrete something all your senses will be aimed. Be as specific as possible. Just to say, “I want to be fitter” is not enough here. How will you check it? Your goals need to be verified later. A simple example: “I want to be able to do 10 regular push ups in a row within the next four weeks.”
Next step: write it down! Only then your desire becomes something material. From the mere thought to a concrete statement of intent. It’s a little bit like making a contract with yourself. I have listed my goals on a whiteboard and placed it visible in my living room. Now I see it every time when I sit on my couch and I am reminded. A simple sheet of paper works also, of course.

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You have your goals – now you need a plan

Now that you have determined what you want to achieve, it is time for a plan.
First I set up rules which apply to the whole period. These include things like, go to work by bike or don’t drink alcohol.
In addition, I make a weekly schedule for the workouts. I always make a plan one week in advance. So I can consider my work and personal appointments and make fix appointments for my workout. (I wrote about a well balanced workout plan here)

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Take on a challenge

Maybe you’re more like a type that would rather stick to a predetermined plan. Look for a challenge. The Internet is full of it and it is available for almost everything: 30 days Yoga, 30 days Squat Challenge, 30 days Beach body… just to name a few. Quite apart from whether the promised results will be achieved or not, you have at least a workout for every day which you can stick to. Another advantage is, that you can network with other people who do it and motivate each other. But don’t forget to add the workouts in your schedule.

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Again the thing with the motivation

You have your goals, you have a plan. Now you only have to stick to it. It sounds so simple, unfortunately it isn’t in reality. What really helps me, is this simple sentence:

31 days as active as possible

And let me tell you why: it contains the following:

  • a time period that tells me: There are only – in this case – 31 days, then I can theoretically be lazy again. But these 31 days I will persevere.

  • On the other hand, it is a challenge for me: “as active as possible”. That forces me to reflect and ask myself, is it really everything you gave? Am I as active as possible or can I do more?

This works at least for me. You know better than me what works for you. And when you still need a motivation read this post again.

Push hard!

So, I have my plan! I am highly motivated and of course I will keep you updated. And I will also let you know if I will actually manage to surf a wave with my new board. If you have any questions, just write me!

When do you usually start with the sporty preparations for your surf trip? And what are you doing actually? How do you motivate yourself?

stay stoked and hang loose

Healthy Eating: How To Cook Soy Meat / Vegetable Protein

Most of us know how to cook beef or meat but many are afraid to cook soy, because they don’t know how. However, the preparation of soy is not difficult. Even though you’re not a vegetarian, soy can be a cheap and delicious alternative which brings a little more variety to your plate.

And it’s healthy too. Textured Vegetable Protein (TVP) is made of defatted soy meal. It contains many valuable nutrients, especially vitamins and folic acid, as well as vegetable protein with all essential amino acids. Moreover, minerals such as calcium, magnesium and lecithin isoflavones, fiber and trace elements and polyunsaturated fatty acids are contained. Today I’ll show you:

Step by Step: How To Prepare Soy Meat / Vegetable Protein

You need:

  • soy meat / vegetable protein,
  • some soy sauce,
  • oil and
  • seasons of your choice

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1: Soak the soy:
Pour the soy meat with boiling water and let it soak for about 5 minutes until it has drawn enough of water. Stirring during times so that all the pieces get soaked.

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2: Drain the water, swill cold and squeeze it
Once you have drained the water, rinse with cold water. This has the advantage that you do not burn your fingers. For now, you squeeze the water easily with your hand out of the soy.

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3: Sizzle in the pan
Now sear the soy meat in a pan until it is brown and crispy from the outside. Make sure to use enough oil because the soy doesn’t contain much fat, unlike meat.

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4: Deglaze and spice up
Now deglaze with a good dash of soy sauce. Thereby, the pieces inside become “luscious” and will get a nice aroma.
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Then it’s time to season to taste. What spices you use depends on your preference. My favorite at the moment is this grill seasoning. Also here, be not too sparingly because the soy is relatively tasteless.

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5: Yummy!

That’s it. Easy – wasn’t it? That’s what I did this time:
serviervorschlag
Bon Appetite!

stay stoked and hang loose

Wavehuntress Kicks Ass: Some Motivation For You

That does it! Since I am back from my holidays I feel like a square peg in a round hole. The grey cold weather annoys me, I feel weak and tired and I can’t get my head out of my ass. Shortly before I flew back it was different. I had huge plans. I wanted to go swimming regularly, work out, cook for myself, free myself from old stuff.

Nothing happened until now. I have a lack of motivation, I am powerless and feel like doing nothing. And yes, it’s so easy to stay on the couch and persuade oneself, today I feel so weak, maybe I can workout tomorrow.

But enough is enough!

It’s not about finding out who you are, it’s about creating who you are.

You don’t have to find out who you are and why you behave like you do. That’s easy: The only reason why is, because you allow it.
I am lazy, because I allow it,
I am unmotivated, because I allow it and
I am powerless, because I allow it.

But there’s an end of it – NOW! No more lazy, no more unmotivated. None of that, that keeps you away from being that person, you want to be. You can create yourself and be however you want. So get rid of all those negative conditions and all the negative stuff. Keep it out of your head and out of your thoughts. You are the boss!

Ask yourself honestly: who do you want to be? And what are you willing to do to become that person?

You have to invest to gain success. Unfortunately things won’t happen out of nothing. Think about how you want to be and then act accordingly. Sounds pretty easy. First of all you have to stop lying to yourself. Because that is exactly what you do, when you conjure up excuses.
Too cold?
Too early?
No time?
Too tired?
You can continue the list endlessly. But are your excuses more important than your dreams?

Excuses will hinder you in fulfilling your dreams and reach your goals. Excuses are lies! If you stop lying to yourself, you will realize quickly how things, you always wanted to do or to achieve will easily happen! Go ahead and start now!

Someday doesn’t exist. It never has and never will. There is no someday, there’s only today

Start NOW – not tomorrow, not next Monday, not next month. NOW!!!
You don’t want to spent three days of soreness the next surf trip? Start now with your training.
You want more paddle power? Then move your pretty ass into the pool and do strengthening exercises for your upper body.
You want a stable stand on the board? Balance Board – now.
You want to eat healthier? Go to the kitchen and throw away all the unhealthy junk you stored.
You need money for your next trip? Look for saving potential in your spending. Pick-a-time job if possible and necessary.

Principle understood? Good! Start now – what are you waiting for?

Real superman don’t leap over buildings in a single bound. They take small, determined steps consistently over time.

The good news: You do not have to do all at once. However, you will not succeed if you do just a little bit now and then. You have to stay tuned and brace yourself up again and again. But you know what? It’s not so difficult, because with every workout you’ll become stronger and better and that will give you the power for the next one.

If you need a virtual kick in the ass from time to time, follow me on twitter. Under hashtag #wavehuntresskicksass I’ll give you regularly motivation.

Whether you think you can or you think you can’t, you’re right.

Read the sentence again carefully. Do you feel the power in it? Believe in your failure and you will fail. Believe in your success and you will succeed. It’s all up to you. You can do anything when you just believe in yourself.

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And that is exactly what you do now! You create yourself new and you are going to be the person you want to be. You forget about the bad excuses and you invest all your energy in your goals. Start now and stick to it. And the most important: Believe in yourself, your abilities and your success.
stay stoked and hang loose

Healthy eating: Oven-Roasted Vegetables

It couldn’t be simpler and quicker..

Oven-Roasted Veggies

You need:

  • tons of vegetables, what ever you are keen for (Here I used: Potatoes, Bellpepper, Pumpkin, Onions, Mushrooms and Tomatos)
  • Oliveoil
  • BBQ-Spices Mix … like this
  • some herbs

How to:

Cut the vegatables into cubes and baste it in a baking dish with olive oil. Don’t be stingy with the oil. Season it with even more of the BBQ-spice. Mingle well and put it in the oven preheatet with 220 degrees Celsius. The time depends on your oven and the amount of the veggies. A good indicator are the potatoes – if they’re good, also is the rest. Important: Stir every now and then.

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Enjoy your meal!

stay stoked and hang loose