Tips for a healthy and active lifestyle
Cycling, fresh air, and healthy eating
Exercise and healthy eating as a basis
Driven by a desire to make a fundamental change in her own life, Anya launched her Instagram channel @tegernsee_kitchen several years ago. Since then, she has been showing her followers how to cook healthy and delicious meals at home in a simple and practical way.
But healthy eating is only part of the picture. For Anya, plenty of exercise and fresh air are also part of a sustainable healthy lifestyle. Because what is good for the body also has a positive effect on mental well-being.
Cycling in particular shows how nutrition and activity go hand in hand: when you're on the go, you need energy – but in a healthy, delicious form. In this blog article, Anya presents her favorite healthy snacks for cycling: quick to prepare, nutritious, and ideal for your next tour.
Text: Anya from tegernsee_kitchen
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What exercise means to me
The fun I have cycling these days, the freedom and the wind in my face—on my bike, I'm a happy child. Not so long ago, I wouldn't have thought that. But times change. What used to be a minor issue now plays a central role in my life, especially exercise, fresh air, and fresh food, all of which contribute to a good and healthy life and attitude toward life.
Trekking and genuine all-rounder e-bike: WINORA Yakun R5 Pro
I have been using my Yakun R5 Pro e-bike for some time now - a genuine allrounder e-trekking bike from WINORA. I had always been a little skeptical about this form of transportation. But what can I say - it didn't take long to convince me of the many advantages and, above all, the fun you can have with a bike like this:
Cycling in the fresh air, the freedom and mobility have won me over.
The four different modes of the Bosch e-motor allow me to decide for myself whether I want to pedal hard to challenge myself or whether I want to use it purely as a means of transportation as an alternative to the car.
Mora about Yakun e-bikesMora about Yakun e-bikesLife is like riding a bike—to keep your balance, you have to keep moving.
Anya from tegernsee_kitchen
Bicycle bags can be packed to the brim with groceries and snacks.
The practical bicycle bags from XLC, which hang on the left and right sides of the luggage rack, can be filled to the brim with groceries, making shopping on two wheels a breeze. They can be easily attached and removed with practical clips.
Find the right bike bag for youFind the right bike bag for youAnya on her daily routine involving nutrition, fresh air, and cycling
My rediscovery of cycling goes hand in hand with a lifestyle that focuses more and more on my own well-being, but also on closer interaction with my environment. In addition to plenty of exercise and being outdoors, this includes, above all, good, freshly cooked food. I mainly cook plant-based, seasonal, and, where possible, regional food. Since then, I have realized that good food, along with exercise in the great outdoors, is one of the most important cornerstones of a healthy and happy life.
My WINORA bike is the perfect partner in crime when I go grocery shopping around the lake, as it supports my health with every ride and is also environmentally friendly. Even in winter – just wrap up a little warmer and never forget your helmet.
I regularly ride it to my favorite shopping spots to collect ingredients for my next meals. The XLC bags, which I can quickly attach to the luggage rack, provide me with the space I need for fruit and vegetables, which will soon fill my pans and plates. They are also made of waterproof, sturdy material, are robust, and are suitable for all weather conditions.
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Healthy & vegetarian recipes for you to try!
To provide a little culinary inspiration and support and motivate you not only with exercise but also with ideas for good nutrition that is enjoyable, here are three of my current favorite recipes, all vegetarian and very, very tasty!
Birchermuesli with date caramel sauce
Ingredients (for one serving):
3-4 tablespoons oatmeal
2 tablespoons coconut yogurt
50 ml oat milk
2 tablespoons walnuts
2 tablespoons raisins
1 small grated apple
2-3 tablespoons date caramel sauce – make this by blending 8 soft dates with 100 ml oat milk, 2 teaspoons vanilla syrup, and a generous pinch of salt
Preparation: Layer or mix all ingredients; blend the date caramel sauce in a food processor.
Vegetable lasagna
with beetroot, carrots, and fennel
Ingredients:
Lasagna sheets
One large beetroot
Two large carrots
One fennel bulb
80 g butter
4 tablespoons flour
500 ml milk
100 g grated Parmesan cheese
Nutmeg, salt, and pepper
Preparation:
Preheat the oven to 200°C.
Finely slice the vegetables using a mandoline.
For the béchamel sauce, first melt the butter, stir in the flour, then add the milk; allow to thicken while stirring constantly and season with salt and nutmeg.
Layer the lasagna as follows: line the bottom of an ovenproof dish with lasagna sheets, top with vegetables, spread with béchamel sauce, and sprinkle with grated Parmesan cheese; repeat 3 times and finish with béchamel and Parmesan cheese
Bake the lasagna at 200°C for approx. 40 minutes
Beetroot and chocolate balls
Ingredients (for approx. 10 pieces):
1 beetroot, uncooked
A handful of walnuts
2 rice cakes
10 soft dates, pitted
1 teaspoon cinnamon
Preparation:
Grate the beetroot finely
Mix all ingredients well in a small food processor, roll into small balls (slightly smaller than golf balls), and place in the freezer
Melt the chocolate in a double boiler
Roll the balls in the chocolate and place them on a lightly oiled plate; then put the balls back in the freezer for about an hour
Afterwards, store them in the refrigerator
How we eat healthily in the long term
The secret to a sustainable healthy diet certainly lies largely in personal priorities, organization, and ultimately our habits.
Only when we value ourselves enough to be willing to put more thought into our diet, with the goal of living healthily in the long term rather than just focusing on short-term success with a diet, can we achieve a sustainable, healthy diet. Ultimately, we have to value ourselves enough to do this.
Cooking fresh meals regularly with the aim of eating a healthy and tasty diet also requires a little organization and planning. What should I cook, when should I go shopping, how can I make time to whip up delicious meals in the kitchen—these are all questions I should ask myself in order to develop a small, personal organizational system for preparing my meals.
Habits determine how we live and where that life takes us. Drinking 2 liters of water a day, eating lots of fruit and vegetables, getting on your bike and going for a short ride or cycling to work won't have an immediate effect. But if I stick to these habits most days over a longer period of time, I will notice the effects on my body and my well-being. Consistency is key.
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