In addition to probiotic support, a high-fiber diet and sufficient exercise are crucial for regular digestion and a good body feeling. While fitness sessions boost your circulation, dietary fiber - especially so-called prebiotics - ensures that the "good" bacteria from Inner Beauty can develop their full effect in the body. In your third week of treatment, we therefore focus on exercise and a few extra portions of fiber.
Treatment plan for week 3
- Fitness check and protein snack with Inner Beauty
- Take Inner Beauty before sport
- Strawberry and cashew salad
- Vegetable wrap on the go
- Vegan tofu frittata
- Sourdough sandwich with hummus
- Prebiotic foods to support Inner Beauty
1st fitness check and protein snack with Inner Beauty
Let's be honest: are you moving enough? A fitness tracker can help you to realistically assess your activity level. Set yourself goals that match your personal fitness level. If you are just starting to exercise regularly, start with a short daily walk. If you already exercise regularly, try to fit in an extra training session this week.
If you do sport you need protein. Mix your Inner Beautypowder into a protein-rich snack of your choice today. How about quark, skyr or cottage cheese?
2. take Inner Beauty before sport
Sufficient exercise is always a good idea, whether indoors or outdoors. Try something newthis week ! How about a full body cycling class, for example? Don't forget beforehand Inner Beauty beforehand. Simply mix it into a low-sugar protein shake of your choice.
3. strawberry cashew salad
Probiotics need fiber to work at their best in your body. This delicious salad with cashew nuts provides you with an extra portion today.
Ingredients for 2 portions
- Mixed green salad leaves
- 200 g strawberries, hulled and sliced
- 100 g thinly sliced red onions
- 100 g cashews or almonds
- 2 tbsp white balsamic vinegar
- 2 tbsp mild olive oil
- 1 tsp honey
- a handful of raspberries
- Salt and pepper
Preparation
- For the raspberry vinaigrette, mix the vinegar, oil, honey, salt, pepper and raspberries using a blender to make a smooth dressing.
- Put all the salad ingredients in a bowl and mix with the dressing.
4. vegetable wrap on the go
If you like to exercise in the morning, try a little wellness session beforehand: Make your Inner Beauty-drink, meditate for a few minutes and then start your day full of energy. You can prepare your after-workout lunch the evening before and simply take it with you on the go as practical wraps.
Ingredients for 2 portions
-
200g lentils (soaked overnight)
- 1 small onion
-
2 tbsp olive oil
-
2 tbsp paprika (dried hot)
-
1 handful of basil leaves
- 1 handful of coriander (or other herbs of your choice)
- Sesame seeds
- Salt (to taste)
- 2 tortillas
- Broccoli (roasted for 1 minute)
- Paprika (roasted)
- Dill
Preparation
- Rinse the lentils and cook over a medium heat in about twice as much water.
- Chop the onions, garlic, basil and coriander whilethe lentils are cooking.
- When the lentils are cooked, pour off the water and add the olive oil, a pinch or two of salt, paprika powder, onions and garlic, stir everything well and stew the mixture for about 2-3 minutes, stirring constantly.
- Remove the pan from the heat and add the remaining ingredients - sesame seeds, coriander and basil. Mix all the ingredients thoroughly and season the mixture with salt and spices to taste.
- Take two large tortillas and fill them generously with the lentil mixture.
- Place the fresh and roasted vegetables on top of the lentils, roll up and you're done!
5. vegan tofu frittata with mushrooms
For an extra portion of protein without eggs, we recommend this tofu frittata with mushrooms.
Ingredientsfor 2 portions
- 1 tbsp olive oil
- 1 small red onion, diced
- 1 zucchini, diced
- 6-8 mushrooms, chopped
- 1 pack of firm tofu (400 g)
- 3 tablespoons nutritional yeast
- 120ml nut milk
- 1 tbsp cornstarch
- 1/2 tsp dried basil
- 1⁄4 tsp turmeric
- 1⁄2 teaspoon cumin
- 1⁄4 tsp red bell pepper flakes
- Sea salt and pepper
- 1 tomato, diced
- 2 spring onions, chopped
- 50g Kalamata olives, chopped
Preparation
- Preheat the oven to 185 degrees and lightly grease a small casserole dish.
- Heat the oil in a large frying pan over a medium heat. Add the onion and cook for approx. 3 minutes until softened. Add the mushrooms and zucchini and cook for another 5 minutes until the vegetables are soft. Season with a little salt and pepper.
- In a food processor, mix the tofu, nut milk, nutritional yeast, corn starch, basil, turmeric, cumin and paprika flakes and season with salt and pepper. Blend until the mixture is smooth.
- Fold the vegetables into the tofu mixture, pour into the baking dish and smooth out. Sprinkle with the chopped tomatoes, shallots and olives.
- Bake for 40 - 45 minutes until the frittata is firm and golden brown.
6. sourdough sandwich with hummus
Ingredients for 2 portions
- 4 slices of sourdough bread
- 200g hummus
- Fresh spinach leaves
- 1 large carrot, grated
- 4 large ripe tomato slices
- 1 ripe avocado, cut into slices
- Thinly slice the red onion
- Alfalfa sprouts
- Salt and pepper to taste
Preparation
- Prepare all your ingredients. You can toast the bread if you want.
- Spread a thick layer of hummus on all the slices of bread.
- Cover two of the slices with spinach, layer the grated carrot, tomato slices, avocado, onions, alfalfa sprouts and some salt and pepper on top.
- Place the unfilled slices of bread on top of one of the filled sandwiches and serve the sandwiches.
7. prebiotic foods to support Inner Beauty
Give your digestion an extra boost today by incorporating a few prebiotic ingredients of your choice into your diet.
Prebiotics are indigestible dietary fibers that ensure that the "good" intestinal bacteria can multiply optimally. They are found naturally in onions, garlic, leeks, asparagus, artichokes, soybeans and wholegrains, for example. The Inner Beauty-powder mixture contains three probiotic bacterial strains as well as the prebiotic inulin.
For example, you can add a few artichokes and thinly sliced onions to your salad.