reach your body goals

Aviation meets Diet: How to reach your body goals without refraining from eating pizza

Dear Aviator,

I did a fasting period of one week. In this time I lost about 6 kgs. I looked really skinny at the end. Six weeks later I gained over 7 kgs and I look stronger and more muscular than ever. You were extremely surprised about my fast transition and you were wondering how did I do it. Exercising is one key to be successful but there is another important aspect you have to consider: the diet. PATFIT is an expert on this topic. In an interview, I am revealing his secrets. How to reach your body goals without refraining from eating pizza.

how to reach your body goals

Patrik introduce yourself!

My name is Patrik and I’m 27 years old. Originally, I’m from beautiful Slovakia near the Hungarian border and I live in Germany since I am 5 years old. In 2015 I decided to start my own business and began working as a personal trainer. I quickly realized that I can reach a lot more people online. That’s why I decided to devote myself entirely to the online area in 2017. Since 2019 we have been helping entrepreneurs, self-employed people & executives successfully losing weight in their everyday life, despite consuming alcohol, pizza, pasta, chocolate and so on.

how to reach your body goals

How did we get to know each other?

Patrick and I met through social media. I guess Patrick had around 250k back then. He was looking for an online coach with whom he could achieve his physical goals. We met in real life, shared opinions on how we could collaborate. Next to the business part, a friendship developed as well.

What exactly distinguishes you from other online coaches in the D-A-CH area?

My concepts are only suitable for entrepreneurs, self-employed, and employees in management positions. My company helps entrepreneurs lose weight and build long-term diet concepts that are appropriate for everyday life. Above all, we make sure that people don’t have to look after specific meal times. Nobody has to give up food or even end up hungry at the end of the day. We especially make sure that our concepts are fun and easy to integrate into everyday life.

What is the video with you and pilotpatrick about?

It’s about staying fit and healthy during the Corona crisis. We all know that sport is an important role. Since most of you have to deal with closet gyms. We want to motivate you and give suggestions so that you can get fit during the crisis and stay healthy. Additionally, it will strengthen your immune system.  Watch the video here

What kind of diet do you recommend? How to reach your body goals?

I’m a big fan of carbohydrates. Bread, rice, potatoes, and pasta should never be missing in a diet. You should eat very balanced. Fruits and vegetables every day. Blend an apple, a banana with berries and add milk you have a superheated shake that is easily prepared. A mixed salad with a good dressing has never harmed anyone in the evening. Last but not least, don’t forget the protein! Fresh chicken, beef, and fish. (Organic please) For vegetarians, I recommend tofu, low-fat cheese, a high-quality whey protein, and veggie protein powder as a protein source.

how to reach your body goals

Why do you think most diets fail?

There are several reasons why self-employed people do not follow a diet. Almost nobody can stick to fixed times. Most diets are tied to meal times. The diet program is doomed to fail as soon as you don’t keep track of the timing. Almost nobody can eat consistently at 8 a.m., eat at 1 pm and 7 pm for 365 Days. Often unexpected events come in between and then you forget to have lunch or breakfast. The second point why diets fail is that people have to refrain from eating sweets and delicious food during the diet program. You can cope with that for usually 2 weeks butter you feel like having a piece of chocolate or a pizza.

The diet program

I created a diet program that is systematically integrated into your everyday life and I show people a strategy to get your desired weight with alcohol, chocolate, pizza, and co. The third point is that most people believe is that you have to refrain from drinking alcohol to lose weight. Most diets have a strict alcohol ban which I cannot understand. At the end of the day alcohol are calories thus energy. So if you cut calories in the form of carbohydrates then you may incorporate alcohol in your diet plan. Wine, beer or even a cocktail is no problem but as always the quantity is crucial.

If the concept of PATFIT sounds interesting to you, please apply for a free initial interview with the, He will be more than happy to check if he is able to help you reach your goals.

Website: www.Patrikwaldmann.de

Instagram: Patrik.patfit

Facebook: patfitwaldmann

My current diet

After I returned back from Cape Town in March, quarantine measures were in force. A great moment to fast and to heal my body with the detoxification which is linked to it. Check out my blog “Try This Out During Quarantine” for more details about my fasting period. I lost a lot of weight. About 6 kgs in total and I looked really skinny. After breaking the fasting I started following a different diet as before since I was stagnating the past three years. I was not able to gain more weight and more muscles. My goal was to change this but this meant I needed to alter my diet since I was doing already wright lifting.

Diet is not the right term, I would rather call it an eating habit or routine. Only a few weeks later you could observe major progress in building muscles. Seven weeks after fasting I gained over 8 kgs again respectively about 3,5 kgs of muscles. You were really surprised about my progress and being honest, me too.

How did I do that?

I am not following the metabolic diet which means I mean eating a lot of protein the before. Every day the intake of protein is high. With my body weight I would need to eat over 400g of protein a day. This is almost impossible. Currently I eat about 200g – 250g of protein. On workout days it is moderate carbohydrates (in the morning/before and post-workout) and low fat. On days without a workout it is the opposite. Low carbohydrates and moderate fats. This diet evens forgive way I can even have a pizza.

how to reach your body goals
how to reach your body goals

Positive mind. Positive life. Happy landings.

I hope the blog post “How to reach your body goals” will inspire you and lets you rethink your habits as well. Feel free to contact PATFIT if you need help with your diet plan.

Please do not forget to like the post and leave me a comment below with your body goals. 

Your PilotPatrick


Try This Out During Quarantine

Try This Out During Quarantine

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Dear Aviator,

uncertainty, fear, social distancing and empty shelves of toilet paper. We are living in a situation I would never have imagined in my worst nightmares. Instead of being worried you should extract positivity out of the negativity. Maybe there is something you always wanted to do but you have never found time. Now would be the perfect moment. I changed some daily habits and tried out new things. My article: " Try This Out During Quarantine " will give you some inspiration for your extra time you have now!

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Thing About Fasting

I have fasted and I can absolutely recommend doing it. A busy flying schedule never allowed me to do it but finally I found time for it. For six days I only drank tea, water, juice and had veggie broths. Since the world seems to be turning slower and there is less distraction, the period of quarantine and isolation could be the perfect moment to fast.

An expierence you should at least try once in your life!

You need a retreat for relaxation and a place where you can meditate. It is a great way to lose weight quickly but I did it to detox my body. I had the feeling that it improve my mental and physical health. Please make sure that you arre fit enough to fast and follow vital guidelines. I followed the instructions of Rüdiger Dalke and be prepared for lots of and downs!

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Change Your Bedtimes

Before Corona I usually went to bed quite late and got up late. I went to bed around 2:00 am and sometimes did not get up before 10 am during my off days in Berlin. My days seemed always quite short and I had a hard time to finish all my tasks I wanted to do. In the evening I became tried and I noticed that I was being unproductive. It was easy to postpone tasks due to  this excuse.

The fasting changed my bedtimes tremendously. I was so weak in the evening and I felt so cold (how women would say) that I went to bed around 9:00 pm. I usually got up at 05:30 am. Me and early bird? I never thought this would happen, but it did. Even after the fasting I keep the bed times. The biggest advantage is that I feel that I have more of the day and I can be extremely productive early in the morning when it is still quiet. Try this out during quarantine.

READ: How to relax in minutes with your breathing

 

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Need for sleep

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Rethink Your Diet

It has been one of my goals to become more muscular and defined. For years I only saw very little process. The body shaping stagnated and I become really unhappy about this. I also lost my motivation to do more sports since I did not see any results. I realized this must be due to. combination of inefficient workouts and the wrong diet.

Whilst fasting I was able to rethink my diet and adjust it accordingly. I was tracking my calorie and micronutrition intake over the day. To My surprise, I found out that I did not consume the right amount of micro-nutrition. I also discovered I was eating too many carbs and not enough to build muscles. I realized I was not eat properly to improve my measurements. Remember it is 60-70%  the diet and only 40-30% sports to reach your goals.

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Check out my YouTube channel PilotPatrick for more exciting videos about my trips around the world!

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Quality Time With Yourself

Do something for your personal well-being. It often happens that you are so stressed that you forget about your personal needs. Boredom can also be something positive and it is beneficial for your mental health.

Even in a state of quarantine there are a lot of things that are not restricted like: creativity, fun, love, cooking, sports, learning, gaming, make music and so on.

Do something you always had in your mind but for whatever reason you have not done it yet. Try out something you have not done yet. I meditated during the fasting period to soak up energy and find my inner balance.

Let's call it personal quality time to pamper yourself. Even after Corona you should once in while take time ou to improve your well-being.

 

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Work On Your Goals

DO IT! Now you have the extra time to work on your goals. Maybe you have had a business idea in your mind but you never had the time to fully concentrate on it. Why not do it now? Put down your business plan on a piece of paper. Let Corona be your friend that gives you the extra time with little distraction. As I said extract the positivity out of the negativity. There are probably new profitable business possibilities due to the virus! I am currently working on three different projects which keep me busy.

Always look ahead, because we fly forward and not backwards!

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I reached my goal in being an Aviator

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Get Rid Off Old Stuff

It can be such a freeing feeling to get rid off old stuff Use the extra time to go through your drawers, cupboards and closets at home. Look for things you do not need anymore or you have not used for a very long time. You probably will discover things you do not need anymore, but you have a hard time throwing them away. My tip: make a pile and set yourself a quatity you want to keep as a maximum.

You not only will experience a freeing feeling, you can also turn your old things into money. There are different platforms on which you can sell them: eBay, Kleinanzeigen, e.g.

You can also donate clothing and furniture to those who need it. I recently took an old suitcase with clothing to South Africa to donate it.

 

 

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Positive mind. Positive life. Happy landings.

I hope the article: " Try This Out During Quarantine" inspired you. What's the first thing you would like to do after quarantine? Let me know in a comment below and do not forget to like the article.

Your Pilot Patrick

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travel guide of rio de janeiro

My sunny highlights - travel guide of Rio de Janeiro

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Dear Aviator,

Is Rio safe? What are the best Instagram spots? Where to eat and sleep? What to do and see? How to protect yourself properly from the sun. Find the answers in my travel guide of Rio de Janeiro.

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Escadaria Selaron

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Sunrise in Leblon

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Not the safest city?!

On Instagram, I asked you if you have any recommendations for my vacation in Rio. I was a bit shocked when I read your story replies. Most of them were telling me to be careful and to take care of my belongings. Like many other big metropolises, Rio de Janeiro has its problems as well. The criminal rate is extremely high, but I never felt really insecure. You just have to know which places are safe (especially at night) and know how to behave. Best is not to stand out, but this was a problem with my big camera. In my opinion, people are exaggerating about criminality by spreading horrible stories and building extra high-security fences. (a local confirmed this) This is what caused me to feel uneasy, but never insecure.

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Check out my YouTube channel PilotPatrick for more videos!

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My place in Rio

I was lucky to stay at one of the hippest new hotels in Rio de Janeiro. The JANEIRO HOTEL, which is located at the beachfront of Leblon, recently opened its doors. The boutique style hotel not only offers stunning views of the ocean and beach, but I also felt like a VIP through their first class service. I stayed in an Ocean suite and I can totally recommend the extra charges over a standard room. The suite is facing directly the ocean and features a double rain shower, bathtub, a hanging chair and a lot of space to unwind. Unfortunately, there is no balcony, but this is no problem at all since the JANEIRO features a rooftop with a terrace and an infinity pool. Do not miss out on the free yoga classes once a week. You know I am picky about food and I must admit that the breakfast buffet did not offer the greatest selection, but everything was tasty.

TIP: Stayin the neighborhood of Leblon or Ipanema. Personally, I did not like the Copacabana. (too crowded, too many vendors and too dirty). Places I recommend below in my travel guide of Rio.

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Janeiro Boutique Hotel

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Staying fit on vacation

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Ocean Suite in the Janeiro Hotel

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My safe companion

No matter where I am traveling to, my safe companion SUNCARE is always with me. Like last year I have teamed up with Eucerin again to spread the awareness of the importance to protect yourself from the sun.

Why should YOU use suncare?

First of all not to get a painful sunburn. Secondly to lower the chances of getting skin cancer. Solely in Germany, 200.000 people became diagnosed with skin cancer for the first time in 2016. Additionally, the sun is the reason for many other skin damages. You should protect yourself during any #sunnymoment and it is never too late to start with it!

For your health and beauty

I never really thought about it, the UV- Light and HEV- Light does not only influence the healthiness of the skin, but also the aging process. The research of Eucerin revealed that the high-energy visible light (HEV) induce free radicals which also cause visible signs of skin aging and hyperpigmentation. About 90% of the visible skin aging is caused by UV- Light and HEV- Light.

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Beach of Leblon and Ipanema

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Eucerin Sun Protection in Rio

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Three tips for the proper protection

The right product

Find the right product for you and your skin type. Eucerin Sun Protection has a huge product variety thus meets your age, preference, and needs.

The right amount

Think of the size of a golf ball. That is the quantity you need to cover your whole body.

Think twice

Best is to apply sunscreen twice, so you don’t miss out on any unprotected spots on your skin.

Which products do I use?

Eucerin offers a wide range of sunscreen products for any age, skin type and occasion.

For the face: SUN OIL CONTROL FACE GEL-CREME

For the body: SENSITIVE PROTECT TRANSPARENT SUN SPRAY and TRANSPARENT DRY TOUCH (refreshing)

All three products have an ultra-light texture and dry really fast on the skin. A big plus is that they are not as sticky as you know it from other suncare products.

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It's all about the view

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My three favorite products

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Where to eat?

Food is great in Rio de Janeiro, but other then I expected it can be quite expensive.

Here is my list of favorite places:

SEEdS: healthy cafe in Leblon

Gurumê: delicious Sushi in Ipanema

Zucka: contemporary restaurant in Leblon

Gaia: Art & Café in Copacabana

Aprazível: Brazilian restaurant and bar with a view

 

 

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Restaurant Aprazível

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Sushi at Gurumê

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Restaurant Aprazível

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What to see?

I spend 9 days in Rio. 2,5 days I was unlucky with bad weather, but the rest of the time I had fantastic weather in May. The outside temperature was not too hot, which was ideal for sight-seeing and exploring. Keep in mind during the winter time the sun sets early (it's around 16:30) So my recommendation: start your day early!  I got up every day around 6 am to have as much as sunlight possible. I think 5-7 days are ideal to get to know the city and not to be stressed with enough time to enjoy the beaches.

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Cristo!

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Helicopter flight over Rio

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My must sees and dos / travel guide of Rio:

  • Sugarloaf: Go on top with the cable car for the sunset. Come with enough time to enough views.
  • Cristo: Visit the wonder of the world at least once. I was unlucky with the view. Don't expect too much. Come as early as possible to avoid the crowd.
  • Leblon and Ipanema beach: Sooo much better than the Copacabana beach.
  • Escadaria Selarón: check out the famous Rio de Janeiro steps but don't expect to be alone
  • The museum of tomorrow: I didn't visit the exhibition but the architecture of the building is worth to see live.
  • Helicopter flight: A must do if you want a thrilling view of the city. Book at least a flight for 30 minutes and search for a provider outside of the city (over 50% cheaper)
  • Mirante Dona Marta: Still a hidden secret. It's a viewpoint next to the Cristo. It's for free and the view breathtaking. Tell the uber or taxi driver to wait for you otherwise you won't get back to town
  • Botanical Garden: I am not a huge fan of plants, but the alley with palm trees is exceptional

I guess you miss the Copacabana on the list. To be honest I was so disappointed by this neighborhood and the beach. The area is too touristic, with too many vendors, too much dirt and too many people.

[/spb_text_block] [spb_image image="19961" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Sugarloaf view from the middlestation

[/spb_image] [spb_image image="19962" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Viewpoint from the Sugarloaf

[/spb_image] [spb_image image="19971" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Botanical Garden Rio de Janeiro

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Top 5 instagramable locations

  • Mirante Dona Marta: Sit or stand on a rock at the edge of the mountain with the city behind you - best afternoon/evening
  • Leblon Beach with the two bothers mountain in the background - best early in the morning
  • Pedra do Arpoador: huge stones between Copacabana and Ipanema - best for sunset
  • Sugarloaf: many instagramable spots for example with the Sugarloaf in the background from the middle station of the cable car - best late afternoon and sunset
  • Janeiro: Infinity pool at the Janeiro hotel- best all day

[/spb_text_block] [spb_image image="19965" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Mirante Dona Marte

[/spb_image] [spb_image image="19972" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Instagramable Pedra do Arpoador

[/spb_image] [spb_image image="19963" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Sunset from the Sugar Loaf

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Have you been to Rio or in Brasil? Let me know which other cities you can recommend and what was your experience. Comment below this article and don't forget to heart (like) my travel guide of Rio.

Safe travels and happy landings!

Your PilotPatrick

FOLLOW ME:

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healthy diet while traveling

How I maintain a healthy diet while traveling

[spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

unpaid cooperation - advertisement

Hello my Aviator,

my friends and colleagues once in a while call me complicated when it comes to food. Some also think that I am crazy because I carry an extra bag next to the pilot case and my big suitcase. But in my opinion, it is clever what I am doing. Our bodies are precious and that is I why I take good care of it. My food bag allows me to maintain my healthy eating habits while traveling.

[/spb_text_block] [spb_image image="19161" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Smoothie cookies by Ultrafrisch

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

The difficulty of this job

My career has a pilot just turn eight and already at an early stage of my aviation career, I noticed that it is difficult to maintain a healthy diet as a pilot. All my cockpit jobs required me to spend layovers at different destinations. In a month I am gone from home somewhere between 10-16 days. When traveling non-stop, you have to rely on the food of hotels, restaurants, airline catering and outlets at the airport.

Here another example. Currently, I am in Madrid and the hotel is located close to the airport. It is more than 30 minutes from the city center. There are restaurants close by, but they do not meet my eating habits. Additionally, I waste a lot of time when going to a restaurant.

To stay healthy I fuel my body with the best possible food. I take particular care about the ingredients and the organic quality. My food bag makes me a little bit more independent. So I can enjoy a healthy rice dish out of my food bag tonight.

[/spb_text_block] [spb_image image="19167" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"][/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Four simple guidelines

I follow four simple guidelines when choosing my food:

  • NO raffinated sugars
  • NO dairy products
  • NO white flour
  • NO saturated fats

Are you vegan?

No. I eat fish and eggs almost on a daily basis. I eat meat, but only once a week. I try to avoid meat during my pilot travels because I can not be sure about the quality. Lately, I tried to be vegan for one week of flying. In my YouTube video, you can see how I managed and find out why veganism is not an option for me.

[/spb_text_block] [spb_video link="https://www.youtube.com/watch?v=IYzGd3cFtOA" remove_related="yes" autoplay="no" full_width="no" width="1/1" el_position="first last"] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

What's in my food bag?

I used to carry my food in my suitcase up to the day when a almond milk spilled and ruined my clothes. For years now I am traveling with this cool bag with insulation inside. This way I can bridge the time between refrigerators for perishable food.

Almond milk: only of almonds and water, dairy free, sugar-free version

Cereal: sugar-free and vegan with dried fruits, my favorite Chia Cacao Crunch

Porridge: gluten-free vegan porridge of quinoa flaxseeds, for the super porridge you only need hot water to prepare it

Rice cups: rice dish with vegetables, the product of Davert is ideal for traveling, you only need hot water to prepare it, unfortunately it contains sugar but only about 1g in 100g.

Smoothie cookies: liquid is heavy and smoothies need cooling, smoothie cookies of Ultrafrisch are crunchy and contain only fruits and vegetables

More food: peanut mush (only of nuts), whole wheat crispbread, raw bars of nuts and dried fruits, dates, tea bags, fruit (mostly organic bananas), nuts (unsalted and not roasted), raw chocolate

[/spb_text_block] [spb_image image="19164" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Selection of my food I am traveling with

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

My daily dose of superfoods

Lemon tea: Rich in natural Vitamin C. The juice is antibacterial, antiphlogistic and digestive. Curcuma water

Curcuma (curcuma longa): contains curcumin and is one of the most significant medical plant. Especially in China and India, it is well known for its antiphlogistic effects.

Spirulina: is an alga which was already consumed by Aztecs. The concentration of vitamins and minerals is the highest which has been found yet.

Check out my superfoods article if you want to find out more about their positive side effects

[/spb_text_block] [spb_image image="16917" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

More about my superfoods here in my article

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Do you know raw chocolate?

As much as possible I try to avoid food that contains raffinated sugar. Sugar is toxic for your body and fuels cancer cells. A great and natural alternative is XUCKER and coconut sugar. Of course, all sources of natural sugar like from fruits are acceptable. I am not the guy who loves sweet stuff, but once in a while, I have a craving for chocolate. I have discovered raw chocolate for me. Raw chocolate itself is really bitter, but in addition to dried fruits and nuts, it tastes sweet.

 

[/spb_text_block] [spb_image image="19160" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Sweet treat: raw chocolate

[/spb_image] [spb_image image="19163" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Raw bars: 100% natural and only of nuts and dried fruits

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

... and besides my food bag?

It sounds like that I am only eating out of my food bag. That is not the case. In the morning I go to breakfast in the hotel. WIth my food bag, I can pimp my breakfast. I am honestly shocked by the bad selection of good and healthy food. Especially during my vegan week, I missed a declaration of the ingredients on the buffet.

To find healthy restaurants, coffee places or supermarkets, I can recommend using the App „Happy Cow“ This app has already led me to many nice places in numerous cities around the whole world.

 

[/spb_text_block] [spb_image image="19162" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Pimp my crew meal in London

[/spb_image] [spb_image image="19165" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

On board: sugar free vegan cereal

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

I never have the impression that I miss out on any food because there is always a healthy option available which tastes equally good or even better.

Is the whole effort worth it?

Yes, I am convinced that it is worth it. I carry a lot of extra weight, but this way I can eat well even when being busy traveling.  No idea if my body stays healthy for a long time, but If does not I cannot blame myself that I fueled it incorrect.

What's your favorite healthy snack?

Safe travels and happy landings!

Your foodie PilotPatrick

FOLLOW ME: 

[social size = "large"]

 

 

 

 

[/spb_text_block]


healthy diet while traveling

Wie ich es schaffe eine gesunde Ernährung während meiner Reisen aufrechtzuerhalten

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Unbezahlte Kooperation- Werbung

Hallo mein Aviator,

meine Freunde und Kollegen nennen mich manchmal kompliziert wenn es ums Essen geht. Manche denken auch ich währe verrückt, weil ich neben meinem Pilotenkoffer und Reisekoffer immer eine extra Tasche für mein Essen mit mir dabei habe. Meiner Meinung nach ist dies jedoch sehr klever. Unser Körper ist unser kostbarster Besitz und deswegen achte ich gut auf ihn. Meine Tasche voll mit Essen, garantiert mir eine gesunde Ernährung auf meinen Reisen.

[/spb_text_block] [spb_image image="19161" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Smoothie cookies by Ultrafrisch

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

The difficulty of this job

My career has a pilot just turn eight and already at an early stage of my aviation career, I noticed that it is difficult to maintain a healthy diet as a pilot. All my cockpit jobs required me to spend layovers at different destinations. In a month I am gone from home somewhere between 10-16 days. When traveling non-stop, you have to rely on the food of hotels, restaurants, airline catering and outlets at the airport.

Here another example. Currently, I am in Madrid and the hotel is located close to the airport. It is more than 30 minutes from the city center. There are restaurants close by, but they do not meet my eating habits. Additionally, I waste a lot of time when going to a restaurant.

To stay healthy I fuel my body with the best possible food. I take particular care about the ingredients and the organic quality. My food bag makes me a little bit more independent. So I can enjoy a healthy rice dish out of my food bag tonight.

[/spb_text_block] [spb_image image="19167" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"][/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Four simple guidelines

I follow four simple guidelines when choosing my food:

  • NO raffinated sugars
  • NO dairy products
  • NO white flour
  • NO saturated fats

Are you vegan?

No. I eat fish and eggs almost on a daily basis. I eat meat, but only once a week. I try to avoid meat during my pilot travels because I can not be sure about the quality. Lately, I tried to be vegan for one week of flying. In my YouTube video, you can see how I managed and find out why veganism is not an option for me.

[/spb_text_block] [spb_video link="https://www.youtube.com/watch?v=IYzGd3cFtOA" remove_related="yes" autoplay="no" full_width="no" width="1/1" el_position="first last"] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

What's in my food bag?

I used to carry my food in my suitcase up to the day when a almond milk spilled and ruined my clothes. For years now I am traveling with this cool bag with insulation inside. This way I can bridge the time between refrigerators for perishable food.

Almond milk: only of almonds and water, dairy free, sugar-free version

Cereal: sugar-free and vegan with dried fruits, my favorite Chia Cacao Crunch

Porridge: gluten-free vegan porridge of quinoa flaxseeds, for the super porridge you only need hot water to prepare it

Rice cups: rice dish with vegetables, the product of Davert is ideal for traveling, you only need hot water to prepare it, unfortunately it contains sugar but only about 1g in 100g.

Smoothie cookies: liquid is heavy and smoothies need cooling, smoothie cookies of Ultrafrisch are crunchy and contain only fruits and vegetables

More food: peanut mush (only of nuts), whole wheat crispbread, raw bars of nuts and dried fruits, dates, tea bags, fruit (mostly organic bananas), nuts (unsalted and not roasted), raw chocolate

[/spb_text_block] [spb_image image="19164" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Selection of my food I am traveling with

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

My daily dose of superfoods

Lemon tea: Rich in natural Vitamin C. The juice is antibacterial, antiphlogistic and digestive. Curcuma water

Curcuma (curcuma longa): contains curcumin and is one of the most significant medical plant. Especially in China and India, it is well known for its antiphlogistic effects.

Spirulina: is an alga which was already consumed by Aztecs. The concentration of vitamins and minerals is the highest which has been found yet.

Check out my superfoods article if you want to find out more about their positive side effects

[/spb_text_block] [spb_image image="16917" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

More about my superfoods here in my article

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Do you know raw chocolate?

As much as possible I try to avoid food that contains raffinated sugar. Sugar is toxic for your body and fuels cancer cells. A great and natural alternative is XUCKER and coconut sugar. Of course, all sources of natural sugar like from fruits are acceptable. I am not the guy who loves sweet stuff, but once in a while, I have a craving for chocolate. I have discovered raw chocolate for me. Raw chocolate itself is really bitter, but in addition to dried fruits and nuts, it tastes sweet.

 

[/spb_text_block] [spb_image image="19160" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Sweet treat: raw chocolate

[/spb_image] [spb_image image="19163" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Raw bars: 100% natural and only of nuts and dried fruits

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

... and besides my food bag?

It sounds like that I am only eating out of my food bag. That is not the case. In the morning I go to breakfast in the hotel. WIth my food bag, I can pimp my breakfast. I am honestly shocked by the bad selection of good and healthy food. Especially during my vegan week, I missed a declaration of the ingredients on the buffet.

To find healthy restaurants, coffee places or supermarkets, I can recommend using the App „Happy Cow“ This app has already led me to many nice places in numerous cities around the whole world.

 

[/spb_text_block] [spb_image image="19162" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Pimp my crew meal in London

[/spb_image] [spb_image image="19165" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

On board: sugar free vegan cereal

[/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

I never have the impression that I miss out on any food because there is always a healthy option available which tastes equally good or even better.

Is the whole effort worth it?

Yes, I am convinced that it is worth it. I carry a lot of extra weight, but this way I can eat well even when being busy traveling.  No idea if my body stays healthy for a long time, but If does not I cannot blame myself that I fueled it incorrect.

What's your favorite healthy snack?

Safe travels and happy landings!

Your foodie PilotPatrick

FOLLOW ME: 

[social size = "large"]

 

 

 

 

[/spb_text_block]


vacation in cape town

Vacation in South Africa - My stay in Cape Town

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Hello my Aviator, I spent the first two weeks of the new year in South Africa. A country I have fallen in love with after my first stay two years ago. It was fantastic to escape winter in Germany and to enjoy summertime in South Africa. In this blog post, I take you on my journey and I will recap my vacation in Cape Town with you. In case you are planning to visit this amazing place I have some great tips for you. 

 

[/spb_text_block] [spb_image image="18436" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"][/spb_image] [spb_image image="18455" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"][/spb_image] [spb_text_block animation="none" animation_delay="0" simplified_controls="yes" custom_css_percentage="no" padding_vertical="0" padding_horizontal="0" margin_vertical="0" custom_css="margin-top: 0px;margin-bottom: 0px;" border_size="0" border_styling_global="default" width="1/1" el_position="first last"]

Vacation in Cape Town - why again?

I have been to Cape Town already two years ago and I could have visited a new place on my bucket list, but I just could not resist. I enjoyed my first time down there so much that I wanted to come back as quick as possible. Additionally, lots of friends of mine were in Cape Town as well.

I am not a big fan of the cold season. That is why I like to escape winter. Sout Africa is the ideal destination since it lays in the southern hemisphere which means it is summer at that time. Flying in from Europe has the big advantage of omitting a jet lag.

[/spb_text_block] [spb_image image="18448" image_size="full" frame="noframe" caption_pos="below" remove_rounded="yes" fullwidth="no" overflow_mode="none" link_target="_self" lightbox="no" intro_animation="none" animation_delay="200" width="1/1" el_position="first last"]

Magical sunsets in Camps Bay

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Not only the landscape itself is beautiful but also their people. They are super friendly and I really like the relaxed atmosphere they embody.  As you know I am a foodie pilot and I am really picky when it comes to food. South Africa offers amazing cuisines for everyone's taste for reasonable prices.

From this stay, I have learned to avoid the peak season End of December/ beginning of January. It is difficult to get reservations in restaurant and hotel availability is low in combination with high rates. March, which is still summer, is supposed to be a good month to visit.

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Beachwear by Mey

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Clifton Beaches Cape Town

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Where did I sleep?

On vacation, I usually stay at hotels, because it is convenient and more comfortable. But this time I searched for an alternative since hotel room availability was already low and the rates high. That is why I booked an apartment on Airbnb.

The first week I stayed at a beautiful apartment in Greenpoint. I really enjoyed the modern place with two bedrooms and a huge balcony. The location was great because all hotspots were in close proximity.

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Lovely apartment in Greenpoint

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After my little road trip (blog post soon), I stayed the last four days in Cape Town at another place in Waterkant. It was a townhouse with four stories, an atrium with a tree inside and a rooftop with a plunge pool. The bedrooms and the living room offered amazing sea views. A truly exceptional unique place to live in.

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Townhouse from the outside

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Rooftop terrace with pool

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Luxury Airbnb in Waterkant

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Where did I eat?

Food is tasty in Cape Town. It is hard to find a place, which does not offer delicious meals. I tried several healthy eating options from the App "Happy Cow". Here is a list of all the places I went to:

Oranjezicht city farm:  A market every Saturday located close the V&A Waterfront, all kinds of vendors selling groceries, also a good place for breakfast and lunch

V&A Waterfront Food market: all kinds of little shops and cafés, a lot of healthy options

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Oranjezicht market Cape Town

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Nu healthy food cafe: several outlets in different parts of town, smoothies, bowls, wraps, great for breakfast and lunch

Raw and Roxy: new place in town which only serves raw food, try the sushi and the ice tea

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Breakfast at Nu healthy food cafe

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Gold restaurant: touristic place, but worth visit, an extensive African menu is served which is accompanied by a show of drummers and dancers

Hussar Grill Camps Bay: for all meat lovers

Asoka: trendy place with live DJ, good for cocktails and dinner, small menu, but food on the point

Kloof street house: trendy and busy place, good for cocktails and dinner

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Gold restaurant with show

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What did I do on NYE?

I flew into Cape Town on the 31st of December without a fixed plan for the evening. Unfortunately, the weather was cloudy and sometimes even rainy. So I did not go to the beach party which was recommended to me. Instead, I was invited by German friends to celebrate NYE in a penthouse. The fireworks were really cute when I compare it to the craziness in Berlin. So it was a rather relaxed evening, but still with a lot of Champagne and good company.

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My first radio interview - Thanks Eloise for the invitation

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What fun activities did I do?

Cape Town is a fantastic place to spend a vacation. Besides a beautiful scenery, friendly people, good food and nice beaches, there are many fun activities you should not miss out.

A helicopter flight

I love going on helicopter flights. Even though I am used to flying, taking off vertically always gives me goosebumps. HelicoptersCapetown offers all kinds of different tours. I did the oceans flight which takes you around table mountain. The views are just spectacular.

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Helicopterscapetown.com

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Paragliding

For the first time ever I went tandem paragliding. It is was an unforgettable flight taking off from Signal Hill and landing in at the promenade in Sea Point. Carlos my pilot from Icarusparagliding called the flight a ride on a magic carpet. Flying without an engine and just the noise of the wind is a feeling I haven't experienced before. Over the water, we flew some awesome maneuvers which felt like a rollercoaster ride. Watch the 360° degrees video of the flight.

https://www.facebook.com/pilotpatrick/videos/1677430235655899/

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Lions Head

I am not a big fan of hiking, but the way up and down on Lions Head is a lot of fun. It takes about an hour to get up and you need to climb up ladders and chains. In the end, you will be rewarded with spectacular views.

 

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On top of Lions head

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On top of  Table Mountain

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Table mountain

A must is Table Mountain. This time I hiked up table mountain from the back side. The Skeleton Gorge starts in the beautiful Kirstenbosch potential garden. The way up is quite challenging. On top of table mountain, the hike continued along dams and beautiful vegetation. Two years ago I went up table mountain using the Platteklip Gorge. This route starts past the cable car station in Cape Town and is quite steep, but offers amazing views

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Skeleton Gorge up to the top

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Dam on top of table mountain

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Kirstenbosch Botanical Garden

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Constantia Valley

Nestled beneath the National Table Mountain park lays the valley of Constantia. Only a 25 minutes drive from Cape Town city center you indulge idyllic lifestyle in a picture-perfect landscape. The Constantia Wine Route is the oldest one in the southern hemisphere, and Beau Constantia is one of the 9 farms to call the Valley home. Besides exceptional wines, its restaurant, called Chefs Warehouse, is the 4th best restaurant in the country.

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Lunch at the Chefs Warehouse

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Wine estate Beau Constantia

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Beau Constantia oldest winery southern hemisphere

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Do you need a guide?

I am so happy that Jared reached out to me when I asked for recommendations in South Africa. He is a writer, influencer and tour guide, who calls beautiful Cape Town his home. He not only gave me helpful tips before I started my journey, but he also took me to hidden gems during my stay in Cape Town. Follow him on Instagram (@jaredincpt) and visit his blog: www.jaredincpt.com.

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Bokaap colorful houses

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I hope you enjoyed the time with me in Cape Town! Unfortunately, the Western Cape is suffering from a water crisis. As it appears right now they will run out of water soon. So please save as much as you can when you are in Cape Town.

On my bucket list:

  1. Brazil
  2. Iceland
  3. Bali

Please comment below with your top 3 destinations on your bucket list and subscribe to my newsletter with your email.

Happy landings and safe travels!

Your PilotPatrick

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my tips for a better sleep

My tips for a better sleep

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Hello my Aviator, time literally flies. I am already flying for one year the Airbus A300. As you may have noticed the operation requires me to have a lot of flights at night. A restful sleep is not only important for pilots to be fit to fly. Sleep is one of the most important needs in life. I am a pretty good sleeper and I want you to learn from my tips for a better sleep. I hope they will help you so a good night's sleep does not remain a dream.

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Breathtaking sunset at Milan airport /no filter!

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Some colleagues of mine have approached me and inspired me to share my tips and guidelines in this blog post. They thought since I am the fit and healthy pilot I might help others. Especially in the Aviation industry pilots have to cope with irregular working hours. Thus many are experiencing problems sleeping well. Lack of sleep can cause moodiness, lack of concentration, and sluggishness. A former colleague of mine faced these problems. The frustration turned into depression and in the end, she had to take a timeout in the hospital. The effects of a bad night's sleep are not to underestimate.

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Hotel bed in Casablanca

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My tips for a better sleep

Body's internal clock

Try to get in sync with your body’s natural sleep-wake cycle, also called circadian rhythm. This is one of the most important strategies for sleeping better, but also the most difficult one to follow as a crew member. Keeping regular sleep-wake schedule lets you feel more refreshed and energized than if you sleep the same number of hours at different times. Choose a bedtime when you normally feel tired.

Good night tea

Instead of alcohol which makes you sleepy, have a cup of tea before you go to bed. Access alcohol might even have the effect that your sleep is less restful. Any herbal tea works, as long as it is without caffeine. I can recommend the organic Snore & Peace Tea of Clipper. For me, a tea has a soothing effect and calms my body and my mind down.

Earplugs

Don't let you disturb by noise. In a hotel, I always hang the "do not disturb" sign out and I sometimes even unplug the hotel phone. If you have a noisy environment I recommend wearing earplugs to eliminate the risk of waking up by noise. I use costume made earplugs of Hoerluchs. They are fitted to my ears and are really comfortable to wear.  A more affordable option is the product of Ohropax. Those earplugs are made out of wax and adjust to any shape. The downside is that you might lose them during sleep.

 

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Bedtime tea

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Earplugs by Hoerluchs

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Sleeping mask

A room which is too bright makes it harder to fall asleep or wakes you up to early. Sometimes I use a sleeping mask when the room is not dark. I have not found the ideal one yet. Even the sleeping mask out of the first class of Lufthansa might come off while sleeping. Last night I tried the sleeping mask, SleepMaster. This sleeping mask is a little bit more expansive, but it is really comfortable to wear and I did not lose it while sleeping.

Your phone

Avoid bright screens within one hour of your bed-time. In case you have to use your phone just prior going to bed make sure, you have turned down the brightness and activated the night option, which is called "night shift" on the iPhone

Reading

Reading helps me a lot to fall asleep. I am reading a magazine or a book and I avoid reading from a back-lit screen. This technique helps me to relax and to clear my head if my brain has been overstimulated a lot over the day.

 

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Earplugs and sleeping mask

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How does food affect your sleep?

What you eat and drink before bed can affect your sleep. Spicy and acidic foods can also kill sleep efforts because they cause heartburn. Lying down makes heartburn worse, and the discomfort from heartburn hinders sleep. Additionally, a heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Foods containing the amino acid tryptophan—a building block of the sleep-related chemical serotonin—could make you sleepy. (not proven if the amount is enough to change your sleep) Foods such as eggs, chicken, fish, and nuts contain roughly equal amounts of tryptophan. Carbohydrates make tryptophan more available to the brain. Some whole wheat crackers with peanut butter are a good before bedtime snack.

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How does exercise affect your sleep?

Exercise regularly and you will sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia. Additionally, it increases the amount of time you spend in the deep, restorative stages of sleep. The harder the work out is the deeper is my sleep. But also light exercise will improve your sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. Relaxing, light exercises such as yoga or gentle stretching in the evening can help promote sleep.

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Sunrise in the sky

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Most important is that you have the willingness to try out new techniques and alter your habits to potentially notice an improvement. Routine, relaxation, and listing to your body's internal clock is the key to success. One of my next blog posts will be about how to cope with working at night. 

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I found my hotel room for tonight!

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How many hours do you sleep a day and what is your tip for a better sleep?Please leave me a comment below the article and subscribe to my newsletter with your email.

Happy landings and happy sleeping!

Your PilotPatrick

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my tips for a better sleep

Meine Tipps für erholsamere Nächte und einen besseren Schlaf

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Hallo mein Aviator, die Zeit vergeht buchstäblich wie im Flug. Jetzt fliege ich schon seit einem Jahr den Airbus A300. Wie Dir bestimmt schon aufgefallen ist, fliege ich sehr viel nachts. Schlaf ist nicht nur für Piloten und einen sicheren Flug notwendig, sondern auch eins der wichtigsten Grundbedürfnisse im Leben. Da ich einen sehr guten Schlaf habe, möchte ich mit Dir meine Tipps für eine erholsame Nacht teilen. Hoffentlich kannst Du von den Tipps lernen und sie helfen Dir, so dass guter Schlaf nicht nur ein Traum bleibt.

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Atemberaubender Sonnenuntergang am Milan airport / kein Filter!

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Einige meiner Kollegen sind auf mich zugekommen und haben mich dazu inspiriert meine Tipps und Routine rund um Schlaf in diesem Blog Post zu teilen. Da sie mich als fitten und gesunden Piloten kennen, dachten sie, ich könnte mit ein paar Tipps bestimmt auch anderen helfen.

Insbesondere als Pilot muss man oft mit unregelmäßigen Arbeitszeiten zurechtkommen, dadurch haben viele Schlafprobleme. Ein Mangel an Schlaf führt zu schlechter Laune, Konzentrationsschwierigkeiten und Trägheit. Eine ehemalige Kollegin, hatte mit Schlafproblemen zu kämpfen. Die Frustration aufgrund von zu wenig Schlaf führte in eine Depression und am Ende musste sie sich eine Auszeit im Krankenhaus nehmen.

Die Auswirkungen von Schlafproblemen sind nicht zu unterschätzen!

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Hotel Bett in Casablanca

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Meine Tipps für besseren Schlaf

Die innere Uhr

Versuche Dich auf Deinen natürlichen Wach-Schlaf Zyklus auch Biorhythmus genannt einzustimmen. Das ist eine der wichtigsten Strategien für einen besseren Schlaf, für eine Flugzeugbesatzung jedoch schwierig einzuhalten. Wenn Du regelmäßige Schlafzeiten einhältst, fühlst Du Dich erholter und energievoller, als wenn Du genau die gleiche Stundenanzahl an Schlaf zu immer unterschiedlichen Zeiten erhältst.

Wähle Deine Schlafenszeiten zu einer Zeit, zu der Du Dich normalerweise müde fühlst.

Gute Nacht Tee Eine gute Tasse Schlaf

Statt Alkohol der Dich träge macht, trink eine gute Tasse Tee. Der Konsum von Alkohol kann dazu führen, dass Du einen eher unruhigen Schlaf hast. Hierfür empfehle ich Dir den Bio Tee von Snore& PeaceTea von Clipper.

Tee hat auf mich eine beruhigende Wirkung und entspannt meinen Körper und Geist.

Ohrstöpsel

Lass Dich nicht von Geräuschen stören. Im Hotel hänge ich auch immer das „Bitte nicht stören“ Schild an die Türe und stecke manchmal sogar das Zimmer Telefon aus. In einer geräuschvollen Umgebung kannst Du es vermeiden geweckt zu werden, indem Du Ohrstöpsel benutzt. Ich benutze an mein Ohr angepasste Ohrstöpsel von Höerluchs, die besonders angenehm zu tragen sind, da sie maßgefertigt sind. Eine etwas erschwinglichere Option sind die Produkte von Ohropax. Diese Ohrstöpsel sind aus Wachs und passen sich jedem Ohr an.

Der Nachteil ist, dass Du sie in der Nacht eventuell verlierst.

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Schlaf Tee

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Ohrstöpsel von Hoerluchs

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Schlafmaske

Ein zu heller Raum macht es schwieriger einzuschlafen oder Du wachst zu früh auf. Manchmal benutze ich eine Schlafmaske, wenn der Raum nicht dunkel genug ist. Bisher habe ich noch nicht die ideale Variante für mich entdeckt. Selbst die Schlafmaske aus der „first class“ von Lufthansa fällt manchmal ab, während ich schlafe. Letzte Nacht habe ich die Schlafmaske, Sleepmaster, zum ersten Mal aufprobiert. Die Schlafmaske ist ein weing teuere, dafür spürt man sie kaum beim tragen und ich habe sie während des Schlafes nicht verloren.

Dein Mobiltelefon

Vermeide mindestens eine Stunde, bevor Du ins Bett gehst grelle Bildschirme. Solltest Du Dein Handy vor dem Schlafen gehen noch brauchen, versichere Dich, dass du die Helligkeit angepasst hast und Du den Nachtmodus aktiviert hast, der sich auf dem iPhone „night shift“ auf nennt.

Lesen

Lesen hilft mir besser einzuschlafen. Gerne lese ich abends Magazine oder Bücher und vermeide es so, von einem Bildschirm mit Hintergrundbeleuchtung zu lesen. Diese Methode hilf mir mich zu entspannen abzuschalten und den Kopf freizubekommen, wenn mein Gehirn über den Tag stark beansprucht wurde.

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Ohrstöpsel und Schlafmaske

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Wie Ernährung Deinen Schlaf beeinflusst?

Das was Du vor dem Schlafen gehen isst oder trinkst, kann die Qualität Deines Schlafes beeinflussen! Besonders scharfes oder säurehaltiges Essen wirkt sich auf Deinen Schlaf aus, weil es Sodbrennen verursachen kann. Sodbrennen wird durch Liegen verstärkt, was Dich am Schlafen hindert. Zudem aktiviert eine schwere Mahlzeit die Verdauung, was zu nächtlichen Badezimmergängen führen kann.

Lebensmittel, in denen die Aminosäure Tryptophan enthalten ist – ein Baustein, das mit dem Schlaf in Verbindung stehenden Botenstoffs Serotonin steht – können Dich müde machen. (Bisher ist noch nicht ausreichend erforscht, welche Mengen den Schlaf beeinflussen kann.) Lebensmittel wie Eier, Hühnchen, Fisch und Nüsse enthalten ungefähr alle die gleiche Menge an Tryptophan. Kohlenhydrate machen den Botenstoff Tryptophan für das Gehirn leichter zugänglich. Ein paar Vollkorn Cracker mit Erdnussbutter sind ein guter Snack bevor Du schlafen gehst.

 

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Wie körperliche Bewegung Deinen Schlaf beeinflusst?

Mach regelmäßig Sport und Du wirst nachts besser schlafen und tagsüber nicht so müde sein. Ein regelmäßiges Training verbessert die Symptome von Schlafstörungen. Zudem verlängert es die Zeit, die Du in der erholsamen Tiefschlafphase verbringst. Je härter mein Training, desto besser und tiefer ist mein Schlaff, aber auch leichtes Training verbessert Deinen Schlaf. Versuche leichtes bis starkes Training drei Stunden bevor Du Schlafen gehst zu beenden. Entspannende, leichte Übungen wie Yoga oder sanftes Stretching am Abend, können helfen Deinen Schlaf zu verbessern.

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Sonnenaufgang über den Wolken

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Um eine Verbesserung Deines Schlafes zu bewirken ist es am wichtigsten, dass Du bereit bist, neue Techniken auszuprobieren und Deine Gewohnheiten umzustellen. Auf Deine innere Uhr zu hören. Routine und Entspannung sind der Schlüssel zum Erfolg!

In einem meiner nächsten Artikel werde ich Dir berichten, wie man am besten mit Nachtarbeit zurechtkommen kann. 

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Ich habe mein Hotel Bett für heute gefunden ;)

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Wie viele Stunden schläfst Du pro Tag und was ist Dein persönlicher Tipp für einen besseren Schlaf?

Hinterlasse mir Deine Antwort in den Kommentaren und vergiss nicht,
Dich mit Deiner E-Mail für meine Newsletter anzumelden (weiter unten)

Happy landings and happy sleeping!

Dein PilotPatrick

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healthy recipes

My superfoods and healthy recipes for spring

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Hello my Aviator! It is spring time and I have some tasty vegan recipes for you. I already revealed some highlights of my healthy eating habits in my former blog post: „I am a Foodie Pilot“ Find out now my superfoods which I am consuming daily to stay healthy.

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Fit while traveling

Lately I received a lot of questions asking me how I stay fit while traveling so much. The secret is not only enough body exercises but also balanced diet.

To stay fit also means for me to fuel my body with the best possible food. I take particular care about the ingredients and the organic quality. As I mentioned before it is 70% nutrition and 30% sports to achieve your goals.

I follow a simple guideline:

  • Less dairy products 
  • No raffinated sugars, instead Xucker
  • No simple wheat flour, rather whole wheat
  • Meat only once a week, in organic quality 

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My daily dose of superfoods

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My superfoods

To be sure that my body receives all important vitamins and antioxidant, I found many natural products which have beneficial health effects. Antioxidants are molecules which inhibit the oxidation of other molecules. Oxidation is a chemical reaction which can free radicals. This reaction my damage cells. Antioxidants can be found in many foods.

All products I have listed here are easy to consume and do not waste a lot of time to prepare. Most of them I buy online since they are cheaper in bigger sizes.

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Lemon tea

Rich in natural Vitamin C. The juice is antibacterial, antiphlogistic and digestive. Additionally lemon can detox your body. As you can see a cheap and natural elixir. Make sure you use organic lemons, since you also  consume the skin. I use this Grater to get the skin off easily.  Then squeeze the lemon to get the juice. Put it all a cup and fill it up only with semi hot water so the vitamins do to not get burned right away. One cup of lemon tea a day.

Curcuma water

Curcuma (curcuma longa) contains curcumin and is one of the most significant medical plant. Especially in China and India it is well known for its antiphlogisitic effects. A good source of antioxidants. Take a glass of water and but one teaspoon of curcuma powder to it. Stir well. If you do not like the taste you can also but it in your cereal or blend it in almond milk. Curcuma Organic super healthy and super easy. 

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your foodie Pilot Patrick

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Spirulina

Spirulina is a alga which was already consumed by Aztecs. The concentration of vitamins and minerals is the highest which has been found yet. Rich in carotin, vitamin B12, iron and other trace elements. With all those good components it supports the immune system strongly. A real energy booster. I recommend organic Spirulina Tablets (3 times 4 tablets daily)

Riceprotein

You might thing of a simply protein shake but rice protein is a real superfood. It is extremely nutritious and rich in other vital substances. Compared to other superfoods, rice protein has a high level of vitamin E, which is a good antioxidant. This vitamin protects our cells from free radicals. It is ideal for vegans and people you try to avoid the diary protein. I am consuming about 40g of protein powder with water after a work out. I can recommend plain organic Rice Protein.

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My daily healthy breaky recipe

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Flaxseed oil

This oil is rich in omega-3 fat acids, which improve your concentration ability and supports your inner calmness. It may even preventive measure against cancer. I consume one table spoon of flaxseed oil in the morning before breakfast. Keep the Organic Flax Oil refrigerated and pay attention to good quality.

Filtered water

The quality of tap water in Berlin is not the best. Over the years Germany increased the limit of contamination of tap water step by step, because they could not keep the quality of water. I was shocked about the bad quality when I tested my water home with this Quality Water Test Meter. You can find residual of medicine, hormones and pesticides. So far I had been drinking out of glas bottles from the supermarket, but I had been using tap water for cooking and my tea. That is why I decided to install an Reverse Osmosis Drinking Water Filter to clean the tap water. Now my filtered tap water is cleaner than the bottled mineral water. I love sparkling water that is why I bought a SodaStream. It is great investment into your well being.

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But why?

The body is the most precious thing we have. That is why I treat it as well as possible. I am convinced that a healthy diet can hinder diseases from breaking out and can even heal them.  It not only gives me a good body feeling at the moment, but I also prepare my body for the future. In case I get sick at a later stage, I can be sure that I have been treating my body well with good food and exercises.

I retrieved the entire information from Zentrum der Gesundheit, a German health website.

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the healthy cooking crew

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Healthy cooking

On my Facebook page Pilot Patrick I showed you during a live stream with Timo, my personal trainer and friend, who easy it is to prepare a tasty vegan dish. A healthy recipe which fits ideally to springtime. If you want to prepare for yourself I have the recipe here for you. Happy cooking!

https://www.facebook.com/pilotpatrick/videos/vb.373722572693345/1361529030579356/?type=3&theater

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Clean eating cookbook

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Springtime vegetables Soba Noodles

Serves 4 and takes 30 min if you are quick.

Ingredients

Soba

  • 250g soba noodles (buckwheat flour) or noodles of choice
  • 2 cups frozen organic edamame
  • 3 cups of sugar snap peas or snow peas
  • 6 medium-sized carrots, peeled
  • ½ cup chopped fresh cilantro (about 2 handfuls)
  • ¼ cup sesame seeds

Ginger-sesame sauce

  • ¼ cup soy sauce
  • 2 tablespoons peanut oil or extra-virgin olive oil
  • 2 small lime, juiced
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon honey or agave nectar
  • 2 teaspoons freshly grated ginger

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Instructions

  1. To prepare the vegetables: Use a chef's knife to slice the peas in half lengthwise. Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
  2. To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
  3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden.
  4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.
  5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds.

Enjoy your healthy meal!

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Raw vegan Raffaello

The best was the desert on this evening. Raw vegan Raffaello. Trust me they even taste better than the original ones. They are without sugar, without diary and no wheat. In case you are a coconut lover they are a must for you.

To prepare about 10 pieces

Ingredients

Dough

  • 3 tablespoons coconut oil
  • 4 tablespoons coconut cream
  • 2 tablespoons cashew cream
  • 1 tablespoon maple sirup, honey or xylit sugar
  • 2 tablespoons coconut flakes
  • A little bit of vanilla powder

Filling and shell

  • 10 pealed almonds
  • 2 tablespoons coconut flakes

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Dough for raw vegan raffaello

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Instructions

  1. Put the coconut oil, coconut cream and cashew cream into a bowl and blend well. I suggest to put the the coconut oil and cream in a warm place (oven 60° degrees) so they are soft.
  2. Add the vanilla and maple sirup/honey/xylit sugar and stir well
  3. Put the soft cream into the refrigerator for not more than 10 min.
  4. Use the dough to form 2 cm big balls (you have to be quick so they do not get to soft again) Squeeze one almond inside and roll in coconut flakes afterwards
  5. Put it back in the refrigerator to serve cold.

Enjoy!

For more recipe inspirations check the food blog Schüsselglück!

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So tasty and so healthy

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Stay healthy my Aviator!

By the what is your favorite healthy dish?

Your Pilot Patrick

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healthy recipes

Meine superfoods und gesunden Rezepte

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Hallo mein Aviator! Die Frühlingszeit beginnt und ich habe ein paar leckere vegane Rezepte für Dich. (Nein, ich bin kein veganer) Ich habe bereits in der Vergangenheit schon meine gesunden Essgewohnheiten in dem Artikel „I am a Foodie Pilot“ veröffentlicht. Finde jetzt heraus welche „Superfoods“ ich täglich konsumiere um gesund zu bleiben! 

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Fit während meiner Reisen

In letzter Zeit werde ich immer häufiger gefragt, wie ich mich fit halte, obwohl ich so viel reisen muss. Das Geheimnis ist nicht nur regelmäßig Sport zu treiben, sondern auch eine ausbalancierte Ernährung.

Gesund zu bleiben heißt für mich meinen Körper mit den bestmöglichen Nährstoffen zu „tanken“. Wie ich schon einmal an einer anderen Stelle erwähnt habe, machen 70% die Ernährung und 30% Sport aus, um Deine Ziele zu erreichen.

Ich folge dabei einer einfachen Regel:

  • Wenig Milchprodukte
  • Kein raffinierter Zucker, stattdessen Xucker
  • Kein Weißmehl, besser Vollkornmehl
  • Fleisch nur einmal wöchentlich, in Bio Qualität 

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Meine tägliche Dosis an Superfoods

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Meine Superfoods

Um sicher zu gehen, dass mein Körper alle wichtigen Vitamine und Antioxidantien erhält habe ich eine Menge natürlicher Produkte aufgetan, die positive Auswirkungen auf die Gesundheit haben. Antioxidantien sind Moleküle, die die Oxidation anderer Moleküle hemmen. Oxidation ist eine chemische Reaktion, die Radikale freisetzen kann. Diese Reaktion kann Deine Zellen schädigen. Antioxidantien können in vielen Lebensmitteln gefunden werden.

Alle Produkte, die ich hier aufliste sind leicht und schnell zuzubereiten. Die meisten davon besorge ich online, weil es günstiger ist, diese in größeren Mengen zu kaufen.

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Zitronen- Tee

Reich an natürlichem Vitamin C. Der Saft ist antibakteriell, antiphlogistisch (entzündungshemmend) und verdauungsfördernd. Zudem kann Zitrone Deinen Körper entgiften! Wie Du sehen kannst, ein günstiges und natürliches Elixier! Stelle sicher, dass Du Bio-Zitronen verwendest, da man auch den Abrieb verwenden sollte. Ich benutze diese Reibe, um die Schale in mein Tee zu hobeln. Anschließend drücke die Zitrone aus und gebe den Saft zusammen mit dem Abrieb der Schale in eine Tasse. Das ganze füllst Du mit Wasser (nicht zu heiß, um die Vitamine zu schonen) auf. Ich trinke täglich vor dem Frühstück eine Tasse Zitronentee am Tag.

Kurkuma Wasser

Kurkuma (curcuma longa) enthält Kurkumin und ist eine der bedeutendsten medizinischen Pflanzen. Vor allem in China und Indien ist es bekannt für seine antiphlogistischen Effekte. Es ist eine gute Quelle von Antioxidantien. Nimm ein Glas Wasser und verrühre ein Teelöffel Kurkuma Pulver im Wasser. Wenn Du den Geschmack nicht magst, kannst Du es auch unter den Müsli mischen oder mit Mandelmilch anrühren. Super gesund und super einfach! Ich trinke es täglich morgens nach dem Aufstehen.

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Dein foodie Pilot Patrick

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Spirulina

Spirulina ist eine Alge, die bereits von den Azteken konsumiert wurde. Die Konzentration an Vitaminen und Mineralien ist die höchste, die bisher gefunden wurde. Reich an Carotin, Vitamin B12, Eisen und anderen Spurenelementen. Mit all diesen guten Komponenten unterstützt es das Immunsystem enorm, ein echter Energielieferant! Ich verwende Bio Spirulina von GSE. 3 mal 4 Tabletten pro Tag!

Reisprotein

Du denkst an einen einfachen Protein-Shake, aber Reisprotein ist ein echtes Superfood! Es ist extrem nahrhaft und reich an anderen lebenswichtigen Substanzen. Im Vergleich zu anderen Superfoods, hat Reis-Protein ein hohes Maß an Vitamin E, welches ein gutes Antioxidans ist. Dieses Vitamin schützt Deine Zellen vor freien Radikalen. Es ist ideal für Veganer und Menschen, die versuchen Molke-Proteine zu vermeiden. Ich verwende etwa 40 g Proteinpulver aufgelöst in Wasser nach jedem Training. Empfehlen kann ich vor allem den Bio-Produzenten Piowald.

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Mein tägliches gesundes Frühstück zu Hause

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Leinsamenöll

Dieses Öl ist reich an Omega-3-Fettsäuren, die Deine Konzentrationsfähigkeit verbessern und Deine innere Ruhe unterstützt. Es kann sogar vorbeugend gegen Krebs wirken. Ich nehme einen Esslöffel Leinsamenöl am Morgen vor dem Frühstück. Bewahre es im Kühlschrank auf und achte auf gute Qualität!

Gefiltertes Wasser

Die Qualität des Leitungswassers in Deutschland ist nicht die Beste. Es ist wirklich beängstigend, wie ich herausgefunden habe! Im Laufe der Jahre hat die Regierung die Grenzwerte der Kontamination für unser Leitungswasser Schritt für Schritt erhöht, da die Wasserwerke die hohe Wasserqualität nicht mehr aufrechterhalten konnten.

Ich war schockiert über die schlechte Qualität, als ich mein Leitungswasser mit diesem Messwerkzeug getestet habe. In unserem Leitungswasser befinden sich Rückstände von Medikamenten, Hormonen und Pestiziden. Bisher hatte ich ausschließlich Quellwasser aus Glasflaschen getrunken. Dennoch benutzte ich Leitungswasser lange Zeit zum Kochen und zur Zubereitung von Tee. Deshalb habe ich mich vor kurzem dazu entschlossen, einen Osmose Wasserfilter zu installieren, um das Leitungswasser zu filtern. Mein gefiltertes Leitungswasser ist nun sauberer als das Bio Wasser in Flaschen. Ich liebe Kohlensäure haltiges Wasser, deshalb habe ich mir einen SodaStream gekauft. Falls du mehr darüber wissen willst, sehe dir das Video von meinem Kumpel Ferdinand an.

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Aber warum das alles?

Unser Körper ist das Kostbarste was wir besitzen. Deshalb behandle ich ihn so gut wie möglich! Ich bin davon überzeugt, dass eine gesunde Ernährung Krankheiten nicht nur vorbeugen, sondern bestehende Krankheiten heilen kann. Es gibt mir auch ein gutes Gefühl für die Zukunft wenn ich weiß, dass ich das Beste dafür getan habe um mich seelisch und körperlich gesund zu halten.

Meine Informationen zu gesunden Lebensmitteln und Rezepten hole ich mir sehr oft von der Webseite Zentrum der Gesundheit. Ich kann diese Seite nur jedem empfehlen, der sich weitergehend mit der Materie beschäftigen möchte.

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Die gesunde Kochcrew

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Gesundes Kochen

Auf meiner Facebook Seite PilotPatrick habe ich Dir letzte Woche bei einem live Kochvideo mit Timo gezeigt, wie einfach es ist ein leckeres und veganes Gericht zuzubereiten. Das gesunde Rezept, welches Ideal für die Sommerzeit geeignet ist findest du hier. Happy cooking!

https://www.facebook.com/pilotpatrick/videos/1361529030579356/

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Clean eating Kochbuch

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Frühlingszeit Gemüse Soba Nudeln

Für vier Personen und dauert 30 min, wenn Du schnell bist.

Zutaten:

Soba

  • 250g soba noodles (buckwheat flour) or noodles of choice
  • 2 cups frozen organic edamame
  • 3 cups of sugar snap peas or snow peas
  • 6 medium-sized carrots, peeled
  • ½ cup chopped fresh cilantro (about 2 handfuls)
  • ¼ cup sesame seeds

Ginger-sesame sauce

  • ¼ cup soy sauce
  • 2 tablespoons peanut oil or extra-virgin olive oil
  • 2 small lime, juiced
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon honey or agave nectar
  • 2 teaspoons freshly grated ginger

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Anleitung

  1. To prepare the vegetables: Use a chef's knife to slice the peas in half lengthwise. Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
  2. To make the sauce: whisk together the ingredients in a small bowl until emulsified. Set aside.
  3. Bring two big pots of water to a boil. In the meantime, toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden.
  4. Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente. Cook the frozen edamame in the other pot until warmed through (about 4 to 6 minutes) but before draining, toss the halved peas into the boiling edamame water and cook for an additional 20 seconds. Drain.
  5. Combine the soba noodles, edamame, snap peas and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss in the chopped cilantro and toasted sesame seeds.

Genieße Dein gesundes Gericht!

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Raw vegan Raffaello

Das Beste war das Dessert an diesem Abend. Raw vegan Raffaello. Glaubt mir, diese Variante schmeckt besser als das Original. Sie sind ohne Zucker, ohne Milch und ohne Mehl. Wenn Du Kokosnuss magst wirst Du sie lieben.

Für ca. 10 Stück

Zutaten:

Teig

  • 3 Esslöffel Kokosnussöl
  • 4 Esslöffel Kokosnussmus
  • 2 Esslöffel Cashewmus
  • 1 Esslöffel Ahornsirup, Honig oder Xylit
  • 2 Esslöffel Kokosnussraspeln
  • Ein wenig Vanillepulver

Füllung und Hülle

  • 10 Mandeln
  • 2 Esslöffel Kokosnussraspeln

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"Teig" für raw vegan raffaello

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Instructions

  1. Put the coconut oil, coconut cream and cashew cream into a bowl and blend well. I suggest to put the the coconut oil and cream in a warm place (oven 60° degrees) so they are soft.
  2. Add the vanilla and maple sirup/honey/xylit sugar and stir well
  3. Put the soft cream into the refrigerator for not more than 10 min.
  4. Use the dough to form 2 cm big balls (you have to be quick so they do not get to soft again) Squeeze one almond inside and roll in coconut flakes afterwards
  5. Put it back in the refrigerator to serve cold.

Enjoy!

Für mehr Rezeptideen check den food blog Schüsselglück!

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So lecker und so gesund

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Bleibe gesund mein Aviator!

Übrigens: Mich würde interessieren was Dein gesundes Lieblingsgericht ist? Hinterlasse mir ein Kommentar weiter unten!

Dein Pilot Patrick

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