Can I eat chocolate?

Of course, chocolate is allowed or you could completely live without it for the next few weeks or months?

Chocolate is one of the well known producers of happiness and helps us to smooth our nerves. Also the cocoa in the chocolate contains phytochemicals that may help as antioxidants (the body's own health police) to protect our body cells. Researchers even believe that antioxidants protect us against cardiovascular disease and may help prevent cancer. Obviously, chocolate is not one of the main sources of these ingredients, but it's good to know that there is a little bit of good inside it.

It is always important to pay attention to the cocoa content - the higher the percentage the more phytochemicals it has.

In addition to the healthy and positive aspects of the chocolate, however, there is a downside: Chocolate has many calories (average 540 kcal/100g) and a high fat content (about 30g/100g). Therefore, it is even more important to pay attention to the amount of your treat and to choose small portions. Since chocolate is available in many different serving sizes make sure to pick something in small sizes like small bars.

Chocolate in moderate amounts is perfectly fine. Just watch for the correct type (e.g dark) and the right size.

Enjoy your treats!

Enjoy vacation without gaining weight!

Its' summer and the best time for having a great vacation. The beautiful hotel with relaxation factor and great food is waiting for you. But keep in mind WHY you are going on vacation and again during your vacation. Is it to finally spend time with your loved ones or friends, because of the beautiful landscape, or just to relax, or indeed just for the food?


Hopefully it is not the latter since then your successful diet could possibly be in danger. Of course, you should not give up the pleasure of the great food on the menu or from the buffet. But do not make the food a high priority on your vacation todo list.

Here are some tips for a carefree vacation experience:

• Always use the small plate in the buffet restaurants. Then you won't be tempted to take too much from the buffet and you go a second time without remorse.
• Always fill your plate with at least 2/3 salad, vegetables and / or fruits
• If the menu/buffet offers soup (no cream soups!) then take/order a big portion of it. Soup gives you a good basis, but has few calories.
• Eat slowly and chew everything at least 20 to 30 times with each bite since the feeling of satiety sets in after about 20 minutes.
• Drink lots of water / tea with your meal to fill the stomach.
• Even if the all-inclusive services offer interesting alcoholic beverages, either mix them with water or drink water with them (preferably in a ratio of 2 waters to 1 alcoholic drink).
• Take advantage of the great environment around you and exercise. You can't imagine how many endorphins arise when you get up an hour earlier than planned and run a round on the beach or in the park.
• Spend most of your time with activities with your loved ones or friends, because that distracts from the food.

Have fun on vacation!

Low calorie Barbeque - Light and delicious

For a real foodie there is always barbeque season, whether the sun is burning at 90 degrees or in the middle of the winter at 0 degrees.
Unfortunately, grilling can end as a "fat pitfall" and results in an "endless calorie nightmare" and all resolutions for a new, more self-conscious life are over. But it doesn't have to get so far.

Here are some tips for you how you can take care of your body and still enjoy your barbecue:

• Prepare a big, fresh salad instead of cheese or sausage platters or other greasy side dishes.
• Don't drown your thirst with beer but with water or juice (spritzers).
• Use lean steak, chicken breast or lamp tenderloin instead of meat with a lot of fat.
• Season the meat yourself with pepper, salt and other herbs but don't use a greasy rub. You can also try an onion-mustard-beer marinade.
• Try to replace some of the meat by fresh fish. Fish is high in iodine and usually really low in calories and fat (exceptions are salmon, mackerel and herring - but those are rich on omega-3 fatty acid).
• Two-thirds of your meal should consist of vegetables and/or fruits. That fills your stomach in a calorie-conscious manner.
• If you can't live without brats then buy the lean variants.
• Most grill sauces are also available in light (low calorie) variants. 
• Another alternative is to make your own delicious barbeque dip with joghurt, mustard, greek joghurt, cucumbers and other ingredients.

Enjoy your barbeque - the right way!

Please leave your tips for a low-fat and low-calorie barbeque as comments. I am looking forward to your ideas.