Plastic

New year new challenge

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I definitely want to reduce my plastic waste! All this plastic everywhere starts to annoy me. First of all: let me give you some plastic facts I have copied from https://plasticoceans.org/the-facts/ (check out their website and their blog! 🙂

Plastic facts from plasticoceans.org

Packaging is the largest end use market segment accounting for just over 40% of total plastic usage.

Annually approximately 500 billion plastic bags are used worldwide. More than one million bags are used every minute.

A plastic bag has an average “working life” of 15 minutes.

Over the last ten years we have produced more plastic than during the whole of the last century.

Beverage Bottles Alone

According to the Container Recycling Institute, 100.7 billion plastic beverage bottles were sold in the U.S. in 2014, or 315 bottles per person.

57% of those units were plastic water bottles: 57.3 billion sold in 2014. This is up from 3.8 billion plastic water bottles sold in 1996, the earliest year for available data.

The process of producing bottled water requires around 6 times as much water per bottle as there is in the container.

14% of all litter comes from beverage containers. When caps and labels are considered, the number is higher.

Wow. Wow. Wow. Wow. Wow. Wow. Wow. Already upset? I am. I have personally come to the conclusion that I want to change and reduce my amount of waste – especially my plastic waste. But where to start?
 
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Of course, I can’t just throw away everything plastic I have at home. Well, I will, but not all at once. I only throw things away when I’ve finished using them, for example my shampoo bottles. But I want to live according to the motto “vote with your dollar” – or in my case “vote with your Swiss francs”. That’s why I want to replace my stuff (slowly but surely) with more sustainable plastic-free stuff. If possible, I don’t buy things with plastic, or at least wherever there is a plastic-free option, I buy the plastic-free version.

 

Let’s be concrete.

So I’ve decided to start with my bathroom items.
I already replaced:
 
– Plastic toothbrush –> bambus toothbrush
 
I want to replace:
– Disposable razor into a chrome razor
 
– Plastic Shampoo bottles –> shampoo soap
– Cotton Pads –> reusable washable pads
– normal dental floss –> plastic free dental floss (packaging)
 
 
 
 

Update coming soon

As soon as I’ve replaced everything I’ll show you the products I have found. And maybe I’ve already replaced even more things in my bathroom or elsewhere. 

 

 

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1 simple system to loose weight and gain stomach health

6C163AEF-58F0-4001-8596-7C18B28C281BHunger… Do you know that feeling? When was the last time you felt it? Are you sure it was hunger? Or were it your cravings telling your brain you really have to eat now? Or were you just thirsty?

One main problem of nowadays western culture is that food is always and everywhere reachable. Well, that’s not exactly the problem, we are the problem in this case:
We are surrounded by delicious food and our stomach isn’t the only organ that manages our eating times: our eyes, that see those treats and our nose, that smell those treats send messages to our brain and totally confuse it as it frequently receives messages from them instead of our stomach. Our stomach is confused as well, as it isn’t empty a lot of times, quite the opposite: it’s always full. We don’t listen to our stomach’s messages anymore and so we loose our hungry feeling.099D27DA-AE94-4239-B0D9-F1F754D88A22

REGAIN THE FEELING OF HUNGER

It’s sad that so many people have problems with the quantity of food they eat, as they don’t know when to start and when to stop. But our body is equipped wonderfully, and hunger is a great signal to tell you when your body requires fuel and when not. It’s like a traffic light telling you when you can put any foods in your mouth and when not:

TRAFFIC LIGHT SYSTEM – ONLY EAT WHEN IT’S GREEN

  • RED: “naah I’m full, don’t you dare put anything more in my mouth, my stomach is still processing the other food! There’s lots of traffic down here!”
    FEELING FULL –> DON’T EAT
  • ORANGE: ” Okay, traffic is better. Still some food down here. I might soon require some more nutrients.”
    FEELING NORMAL, NOT FULL, NOT HUNGRY –> DON’T EAT, but drink lots of WATER when you feel like you could eat something again
  • GREEN: “Streets are empty, give me more, I need some fuel. Give me food or I get grumpy!”
    FEELING HUNGRY–> EAT: slowly. Enjoy it. Be aware of it. STOP when you are full. Do not overeat!

This seems to be pretty easy, but it might actually be really hard. One really has to relearn how to feel hungry. When you are not sure if it’s hunger or not – drink water (no gas) until you feel full. When it’s really hunger than you definitely will feel it and the feeling will remain even if you drink water.

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THE PROBLEM OF EATING AT FIXED TIMES

Another problem might be that most of us eat whenever it is the so called ” breakfast -, lunch- or dinner – time”. But how on earth should fixed times know when you are hungry? Nobody and nothing can decide when you should eat. Only your stomach knows when he needs food and when not. Everyday it’s different as our condition changes daily. Some days we work out, and some days we just lie on the couch and do nothing.

It’s easy when you live alone and when you are freelanced and can set your own working times, but most persons are bond to their working times, family, events and so on.. The trick is to know when a meal is planned. For example: If you know you are eating out with a friend tonight: try to eat lunch earlier or try to eat less. And if you start to get hungry-ish again don’t eat anything but drink lots of water! You are your own boss and you are able to stand over your cravings. From time to time you will notice that you’ll loose those cravings, as your body has relearned the feeling of hunger and your brain can fully trust yourself that you are feeling with your stomach and not with your eyes and nose.

Sweet & Salty Pies

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Last week I made 6 pies! And in this part it should be said that I’m talking about the Swiss Tart/Pie the so called “Wähe” or “Fladen” or whatever you want to call it. I’ll just go with pie. But anyways: I never got bored of those pies because they are so variable and you can make them sweet and salty – EVEN with the same dough. When I did my last two pies, I realized I should write down the exact amount of ingredients, as this exact recipe only exists in my head. So here it is. My pie dough recipe: and even though I tried to write down the exact amount of ingredients – they can always variate, as many factors influence the consistency of the dough. You might need a bit more or less flour, a bit more or less salt, a bit more or less plant milk. 😀

INGREDIENTS

This amount of ingredients is meant for 2 pies!

  • 530 g spelt flour
  • 1 tbsp egg replacement powder
  • 3 generous tbsp coconut oil
  • 2 tsp baking powder
  • 1 loaded tbsp raw cane sugar
  • 1 tsp salt
  • 1- 2 dl oat milk

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This is the egg replacement powder I always use. It’s based on lupine flour, so if you don’t have a good replacement powder in your country just use lupine flour.

INSTRUCTIONS

  1. Mix all the ingredients together and knead it into a soft dough.
  2. Divide the dough and roll each of them out with a rolling pin. (ca. 5 mm thick)
  3. Put each of the rolled out doughs on a flat cake tin.
  4. Cut the loose dough and keep it for decoration.
  5. Prick the bottoms of the doughs with a fork.
  6. Put them into the fridge while making the fillings.

 

Salty Filling

  • 200 ml soja cuisine creme
  • 3 dl oat milk
  • 2 tbsp vegetable bouillon
  • 1 tbsp corn starch
  • 1.5 tbsp egg replacement powder
  • 1 tbsp of dried Italian herbs
  • dried chili flakes & pepper

Now you can use whatever vegetables you like! I did one with zucchini, aubergine, tomatoes, onion and the other one (which was my favorite) with 500 g of spinach, plenty of tomatoes, onions, spring onion and mushrooms.

  • vegetables of your choice

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This is the soy cream I use. You could also just use any vegan cream alternative of your country.

 

 

INSTRUCTIONS

  1. Mix all the ingredients together.
  2. Cut your veggies and place them on the bottom of your dough.
  3. Pour the filling over the veggies and take the remaining dough to decorate your pie.
  4. Bake your pie for 45 minutes at 180 ° C / 356 ° F.
  5. The pie is the best when resting for at least 1 hour after baking.

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SWEET FILLING

  • 200 ml soy cuisine
  • 3dl vanilla soy milk
  • 8 g vanilla bourbon sugar
  • 5 tbsp raw cane sugar
  • 1.5 loaded tbsp egg replacement powder
  • 1 loaded tbsp corn starch
  • almond splitter
  • fruit of your choice (I once took apricots and once plums – both delicious!!)

 

INSTRUCTIONS

  1. Mix all the ingredients together.
  2. Place the fruit of your choice (I recommend something rather sour than sweet like apricots, plums, apples etc) on the bottom of your dough.
  3. Pour the filling over the fruits, sprinkle some almond splitter on top of it and take the remaining dough to decorate your pie.
  4. Bake your pie for 45 minutes at 180 ° C / 356 ° F.
  5. The pie is the best when resting for at least 1 hour after baking.

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ENJOY!!

 

Easy Summer Breakfast

Ingredients

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  • coconut yogurt
  • strawberries – or any berries /fruit you like
  • almond butter
  • roasted nuts: minced almonds, walnuts, cashews, sun flower seeds etc,

Instructions

  1. Nuts: You can roast the nuts in a pan without any oil. If you would like them to be a bit sweet, add some agave syrup in the end of the frying process. You can make a bigger amount and then store it in a jar.
  2. The rest is pretty self explaining, just put everything in a bowl together. 😀

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Exotic Wraps Easy Made

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As I live in Switzerland I thought it might be interesting for the people here, in Germany and Austria and of course everybody else to show the products that I’m using for some of my recipes.

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I bought most of my products from Migros/Alnatura and the Wraps are from Coop.  Of course you can use the existing products in your country for this lunch idea.

Ingredients

1 avocado (+ lemon + salt + pepper + onion = guacamole)
1 glass/can of chickpeas  (+ tahini + apple vinegar + salt + pepper + garlic = hummus)
1 handful of  cilantro
2 tortillas / piadinas (watch out for clean ingredients! no food additives / e numbers)
1 mango

1 banana
1 apple juice (apples only, no carbonic acid)

 

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Instructions

Process ..

Mango into –> Mango sticks
Avocado into–> Guacamole
Chickpeas into–> Hummus
Cilantro into–> minced cilantro

Then put all your ingredients into a tortilla / piadina and wrap it up. 31B93F87-8942-4820-A276-E0E7610A6DA7

Finished!

Take also a banana or a different fruit and add a nice drink like organic apple juice and ready is your lunch box. Bon appetit.

 

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Watermelon juice

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I saw this juice all over instagram, but I wasn’t sure if I would like it. So the best way to find it out is trying. Long story short: I loved it! It’s really refreshing and yet soooo sweet (obviously depending on the water melon). It kind of tastes as if it’s made with a ton of sugar – but it’s not, which makes it really cool.

Ingredients

  • 1/2 of a big watermelon
  • 1 handfull of lemon balm

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Instructions

  1. Cut, Blend, Sift, Drink. So easy!
  2. I enjoyed it the most with some ice cubes and a bit of lemon juice on top.

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Pita Bread

 

IMG_4657This recipe is calculated for about 10 pita breads. I wish you fun while doing the recipe and bon appetit when eating those yummy pitas! 😀

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Ingredients

  • 480 g spelt flour
  • 1 cube (42 g) of fresh yeast + 1 teaspoon of sugar + splash of warm water
  • 1 teaspoon of salt
  • 2 teaspoons of sugar
  • 4 tablespoons of olive oil
  • 2 dl oat milk

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Instruction

  1. Mix all dry ingredients (flour, salt, sugar).
  2. Dissolve the yeast with 1 teaspoon of sugar and a splash of warm water.
  3. Pour the dissolved yeast in the middle of your flour mixture and add the olive oil. Now mix the ingredients together.
  4. Finally add the oat milk and knead the mixture until you have a smooth dough.  Your dough is perfect when there appear small air bubbles.
  5. Let it rise for about 45 minutes.
  6. Now divide the dough in same sized pieces and shape them pita like.
  7. Heat up a pan with a bit of coconut oil and fry the pitas at middle heat until bubbles appear at the surface. When one side is done, turn it around and fry the other side.
  8. Enjoy your pitas with different sauces, veggies, tofu, fried onions, whatever you are craving.

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5 things for a better digestion

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1. Eat slowly and chew as much as you can

As slower as you eat and as more you chew the more enzymes can be set free and are able to predigesting your food before it goes down to your stomach. As most of us eat way too fast we almost don’t give our stomach a break! The food also stays in the stomach way longer than it is supposed to be. Roughly digested food now arrives at the small intestine where bacterias decompose the undigested food pieces. This then leads to bloating and toxic gases which not only harms your digestive system but also your entire body. So remind yourself to eat slowly and to chew a loooooot.

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2. The right combination of food

Our stomach likes it easy. For example veggies+protein , veggies + fat, veggies + carbs. This could look like this:

  • (veggies + protein) Steamed broccoli and cauliflower with scrambled tofu and spicy tomato salsa
  • (veggies + fat) carrot & cucumber sticks with coconut-yogurt chives dip sauce and guacamole and celeriac Schnitzel
  • (veggies + carbs:) big salad (kale, tomatoes, cucumber, parsley, mango) with quinoa and hummus. This way  your digestion will work much faster.

vegetables-1584999_1920.jpg3. Water

Drink 1 glass of water right after you wake up and wait 1 hour before you eat. This will boost your metabolism and you will also feel much more satisfied. Try to drink at least 2 liters of water per day: this will help your body to get rid of toxins, it will keep you hydrated and it supports and relieves your organs.

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4. Don’t drink and eat

While it is very important to drink a lot of water it is not recommending to drink while eating as liquid dilutes the gastric juices and therefore makes it more difficult for your digestive system to do it’s job. The best thing to do: drink 1 hour before you eat and 1 hour after you have eaten.

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5. Move yourself!

Sometimes you might feel full and bloated and especially in those times light exercises can bring big relief! Try it out – you won’t be disappointed. A small yoga session, a walk around the block, a few sit ups – quite everything does it – and gets your digestive system going!

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Mexican Pasta Salad

I just had this salad for lunch and it is sooooooo delicious! It definitely became one of my favorite salads! This recipe is calculated for 4 persons or 2 very very hungry ones. 😛

IMG_4516.jpgINGREDIENTS

Salad

  • 1 handful of coriander
  • 1 handful of parsley
  • 1 ripe mango
  • 2 ripe avocados
  • 1 red pepper
  • half a cucumber
  • 3- 4 shredded carrots
  • 10 – 15 kalamata olives
  • 1 can of black beans*
  • 1 can of corn*
  • 250 spelt pasta (I used shell pasta)
  • olive oil

Salad Sauce

  • salt
  • chilli
  • juice of 1 lemon

Hummus:

  • 1 can of chickpeas*  (+ apple vinegar, garlic, salt)

*Buy them in a glass instead of a can (if possible) due to heavy metals that can harm your body.

INSTRUCTIONS

  1. Cook the pasta.
  2. While the pasta is cooking: chop the cucumber, pepper, the olives, mango and avocados and put it with the corn, beans and carrots in a large bowl.
  3. Add parsley, coriander and a handful of the chickpeas.
  4. Pour the juice of 1 lemon over the salad.

  1. Make a hummus with the remaining chickpeas: Blend the chickpeas with 2 teaspoons of apple vinegar, a bit salt and 2 garlic cloves.
  2. When the pasta is done rinse it and add a bit of olive oil and salt to it. When it has completely cooled down: add it to the salad bowl.
  3. Now top your salad with humus, chili and maybe some salt and it’s lunch /dinner (breakfast?) time! 🙂

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