February 20, 2018

Soak Your Oats!

Why you should involve oatmeal in your diet plan

- it can help you control your weight because it makes you feel full
- oatmeal contains a wide array of vitamins, minerals and antioxidants
- oatmeal may help you reduce high blood pressure
- it is so easy to make
- oatmeal may reduce the risk for type 2 diabetes
- simply add fruits and plant milk for the most delicious breakfast

Why you should soak your oats

Oats contain phytic acid. Phytic acid is a substance that reduces our absorption of minerals such as calcium, iron, zinc and magnesium. If you can reduce the Phytic Acid in your food, you can improve your iron absorption. Well, now it comes to soaking! It allows enzyme to break down and neutralize phytic acid and also your digestive system will thank you for it because it helps your body to digest easy.

Here is a very easy recipe for you to try. In the morning add fruits of choice, maybe a smoothie, a teaspoon of almond butter, coconut chips, anything you like. I love to mix he oats with almond milk, then top the mixture with a smoothie and fresh berries. It's super easy to make and ready in 10 minutes! 

You need:

80 g oats
2 tsp chia seeds
240 ml plant milk
fresh and dried fruits

Soak oats and chia seeds for at least 2 hours in plant milk or water. The longer, the better. Overnight in the fridge is the best! In the picture above you see my Pinkberry jar. I mixed black currant powder with the oats to add a little sweet and sour taste. The smoothie is banana, strawberries and coconut milk. Topped with my homemade granola, blueberries, raspberries, strawberries and passion fruit. Yummy right?!

February 6, 2018

What's On My Workout Playlist

Good music makes a workout session more fun! I mostly like to listen to rock music, duh. I need motivating music that is fast-paced with an upbeat tempo, music that pushes me to do an extra rep! So this is the actual playlist I listen to when running, squatting and lifting weights:

Jimmy Eat World - Sweetness 135 BPM

Paramore - Misery Business 173 BPM

Puddle Of Mudd - Blurry 157 BPM

Arctic Monkeys - I Bet You Look Good On The Dancefloor 103 BPM

Thirty Seconds To Mars - Closer To The Edge 140 BPM

Stone Sour - Song #3 157 BPM

Slipknot - Snuff 124 BPM

Rise Against - Savior 112 BPM

Five Finger Death Punch - Ain't My Last Dance 140 BPM

Ellie Goulding - Love Me Like You Do 189 BPM

Zedd, Maren Morris & Grey - The Middle 107 BPM

Foo Fighters - Run 136 BPM

Foo Fighters - Arrows 122 BPM

Whitesnake - Here I Go Again 174 BPM

Imagine Dragons - Radioactive 136 BPM

Kelly Clarkson - Since U Been Gone 131 BPM

Papa Roach - Gravity 86 BPM

January 29, 2018



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January 18, 2018

Yes I Eat Honey

First of all: Please don't judge me for consuming honey. I don't want to receive emails or comments that say I am not vegan because of that. I know that veganism is about excluding the use of any animal product, but I still consider myself as vegan even though I eat honey. So please no mean comments...other than that feel free to contact me here if you have any queries and I'd be happy to hear your opinion on the honey topic. I say no to factory-farmed bees & I purchase honey from a local organic beekeeper.

You know how it works. Bees collect nectar, pollen and propolis from plants and produce honey, eat it, feed the queen bee and the larvae, preserve honey and store it for winter.

Last week I asked the vegan instagram community if they consume honey. I got many responses,  a lot of you guys said you consume organic honey and some comments were not so nice unfortunately. But at the end of the day my followers said yes and no, fifty-fifty. I think it's the most debated topic among vegans and probably a never-ending topic, too. However, you should know that there is a huge difference between large honeybee productions and small-scale beekeepers.

I am vegan since 2015 and I wasn't eating honey until last year when I visited Australia. Have you ever heard of Manuka honey? After a little research I found out that it's honey from New Zealand with a high level of stable antibacterial activity. It's also claimed to boost energy, improve sleep, help treat acne and improve sore throat. I have a small jar of organic Manuka honey at home for health reasons - I eat half a teaspoon every time I feel like getting a cold. You should know that all honeys have antibacterial properties, but the ones of Manuka honey are extraordinary high.

Small-scale/organic beekeepers

As I want to know where my food comes from I only eat honey which was produced sustainably and ethically by a local beekeeper's bees. Honeybees produce lots of honey & a good beekeeper doesn't take the whole amount from the bees; they take the honey which is in abundance. The bees have enough honey for winter food store. And if they find nectar in the winter months they can store and keep it, too. I know what you think. Honey but no eggs? What's the difference? Vegans do not eat animals and do not use animal products for ethical reasons, and honey obviously is an animal product. To make that clear, for me it doesn't mean that chickens or any other animals count less than bees. I know the beekeeper, I know where and how he keeps the bees. Honey is a great product and by buying it (from your local beekeeper) you are helping support honeybees and pollination. Honey bees pollinate crops and are good for the environment. Our world wasn't full of orchards and vegetable patches without the bees visiting the blossoms of all the beautiful plants and trees. To come to the point - I consume honey because of its health-promoting properties and to help the environment. So it depends on the individual view as vegan if you eat honey or not. And I am sure that there are lots of vegans out there who agree with me.

Large-scale beekeepers

Commercial/industrial beekeeping is very similar to factory farming. Ugh.

- artificial insemination
- antibiotics
- cut off the queen bee's wings so she can't leave the hive
- remove all the honey from the hive and replace it with sugar water
- no honey left for the bees during winter time

+ some of the honey that you can buy in the supermarkets isn't real honey. The savvy profiteers dilute honey with cheap syrups like rice syrup. I mean, who wants that? They simply adulterate our food and that sucks. I recommend the documentary Rotten - episode 1 - to learn more about the honey industry (especially in the US).

If you are vegan and consume honey, please avoid honey from large-scale beekeepers. Also, if you decide to eat honey as an ingredient in e.g. cereals, chips you have to accept that it might be honey from a greedy large-scale production.

Honey alternatives

Honey cravings and looking for a honey replacement? Here are some wonderful plant-based alternatives that taste similar:

- dandelion syrup
- rice syrup
- coconut nectar (love this one!)
- date syrup (I always buy this one when in Israel)

Let me know what you think in the comments!
xx Christina

January 8, 2018

Avo & Pomegranate Salsa

Die besten Rezeptideen hab ich, wenn ich kaum Zutaten zuhause hab und aus dem was da ist etwas kreieren muss. Heute war's mal wieder so weit - was mach ich bloß mit einer Avocado, einem Granatapfel und frischen Kräutern? Tadaaaa! Salsa klingt doch nicht schlecht, oder? Auch wenn man erst nicht glaubt, dass Avocado und Granatapfel zusammen passen...doch sie passen nämlich richtig gut zusammen! Süß, cremig, nussig und mit Zitrone etwas säuerlich. Perfekt. So verdammt gut.


The best recipe ideas come to my mind when I have only a few ingredients at home. What can I do with an avocado, a pomegranate and a bunch of fresh herbs? Uhh yeah, salsa sounds good, right? I usually make classic salsa with tomatoes and jalapeño, but why not try something new? Maybe you think avocado and pomegranate don't make a good combination, but actually they do! Imagine the sweet taste of pomegranate seeds & the smooth consistency and little nutty taste of an avocado mixed together with a splash of lemon juice. Yum.

Da ich keine Tortilla Chips zuhause hatte, hab ich die Salsa auf Toast serviert. Falls ihr nächstes Mal keine Standard-Salsa mit Tomaten und Jalapeños machen wollt, dann probiert meine Avo/Granatapfel Mischung aus. Die Salsa eignet sich super für Tacos, Burritos und Nachos :) viel Spaß beim Nachmachen!


I was running out of tortilla chips (actually I really try not to have any chips in the house) and so I put the salsa on toast. But I would typically use it for tacos, burritos or loaded nachos. So, next time!
Here is the recipe, guys! Scroll down for the english version! :)

Enjoy! xx C

print recipe

Avocado Granatapfel Salsa

  • 1 Avocado
  • 1 Granatapfel
  • 1 Zitrone
  • etwas Koriander
  • einige Blätter Minze
  • 1 rote Zwiebel
  • Salz
  • 2 EL Olivenöl
  • getrocknete Chiliflocken

1. Granatapfel halbieren. Mit einem Löffel auf die Schale schlagen - Schüssel drunter stellen! - dann fallen die Kerne ganz einfach raus.2. Avocado halbieren, Schale und Kern entfernen und in kleine Stücke schneiden.3. Minze und Koriander und 1/4 der Zwiebel klein hacken.4. Alle Zutaten in eine Schüssel geben und mit Zitronensaft, Olivenöl, Salz und Chiliflocken abschmecken. Voilà!

Total time:


print recipe

Pomegranate Avocado Salsa

  • 1 avocado
  • 1 pomegranate
  • 1 lemon
  • a bunch of cilantro
  • some mint leaves
  • 1 red onion
  • salt
  • 2 tbsp olive oil
  • dried chili flakes

1. Cut pomegranate in half. Whack the back of each half with a spoon (put a bowl underneath!). All seeds fall out in seconds. Easy right!? You will never remove the seeds in another way ;)2. Cut avocado in half, remove the pit and skin and cut it into small pieces. 3. Chop mint and cilantro and about 1/4 of the red onion. 4. Throw all ingredients in a bowl, add lemon juice and olive oil and season with salt and chili. Voilà!

Total time:

December 28, 2017

Starte gesund ins neue Jahr!

Gerade eben haben wir uns noch ins Weihnachtsgetümmel auf die Mariahliferstraße geschmissen, so schnell ist Weihnachten auch schon wieder vorbei. Ich hoffe ihr habt die letzten Tage gut überstanden?! Bei mir war es ein halber Marathon - Verwandte hier, Bekannte da, ein Fest hier, eine Einladung da. Ich hab es aber doch geschafft ein paar workouts dazwischen zu packen, nicht allzu viele Kekse zu essen und fühl mich nun richtig gut nach den Feiertagen :) . Ganz gleich ob ihr nun so tickt wie ich oder zu den Weihnachtsvöllerei - "ich esse niiiie wieder was" - Kandidaten zählt... mein Tipp für einen Start ins neue Jahr ist (wie eigentlich jedes Jahr) eine Saftkur. Selbstgemacht oder online bestellt, wie auch immer ihr eine juice cleanse angeht, ich garantiere euch, ihr werdet euren Körper entgiften und frisch ins neue Jahr starten. Mein Saftkur-Liebling Nummer 1 ist Kale & Me aus Hamburg. Preisgünstig im Vergleich zu anderen Anbietern und das Wichtigste: es sind super gute, geschmackvolle Säfte! 

Für meine lieben Leser hab ich natürlich einen Kale & Me Gutschein*. Mit dem Code KALEANDCHRISTINAR bekommt ihr einen Juice und einen Jutebeutel zu eurer Bestellung dazu!


It doesn't matter whether you are the Christmas over-indulgence or the healthy eating & workout type. I ALWAYS recommend a juice cleanse after Christmas (and New Year). For me it is the best way to start into a clean and healthy year. Even if you eat vegan / clean all throughout the year, it's great to get rid of all the toxins in your body. My favorite juice cleanse company is Kale & Me which is based in Hamburg. They only deliver their delicious juices to Germany, Austria and Switzerland. If you live in one of those countries, lucky you! If not, you can try my DIY-juice cleanse! ;)

Here is a Kale & Me voucher* for all my lovely readers: KALEANDCHRISTINAR

Love, Christina

*mit freundlicher Unterstützung von Kale & Me