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      "body": "hej Susanna, we made a video about Madeira. Even the president of Madeira posted it on his facebook page ;D\nhttps://d.tube/#!/v/muktivat/rnp4mfsd",
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      "body": "Lieber Steemian,\n\nin dem heutigen Artikel möchte ich Dir von meiner \"Abnehm-Story\" berichten.\n\n![IMG_7994.jpg](https://steemitimages.com/DQmYToXXjZffhYspRqyKSegYdPZQAwXQ2ah7w5dSQ1KzjSQ/IMG_7994.jpg)\n\nIch habe innerhalb von 6 Monaten 10 Kilo abgenommen. Wichtig ist, dass du dir dein eigenes Ziel setzt und meinen Abnehm-Erfolg lediglich als Inspiration betrachtest.\n\nDenn jeder sollte schließlich auf seinen eigenen Körper hören.\n\nDas hast du sicher schon öfter gehört. „Höre auf deinen Körper, der sagt dir schon was er braucht.“ Diese Ernährungsform wird im Übrigen „Lean Eating Methode“ genannt.\n\nUnd ich stehe zu 100 % dahinter.\n\n![IMG_1977.jpg](https://steemitimages.com/DQmbeyJfqQ8YzNWqtV2k9jSLtdPX4eCwP4mEpf3xxmWpRiY/IMG_1977.jpg)\n\n\nAllerdings macht diese Methode keinen Sinn, wenn du dich seit Jahren von Fast Food, Zucker und anderen ungesunden Dingen ernährt hast. Denn dann ist dein Körper auf „ungesundes Essen“ programmiert, weil du ihn jahrelang darauf konditioniert hast.\n\nWenn das so ist, solltest du nicht unbedingt darauf vertrauen, was dein Körper dir gerade sagt. Denn in der Regel wird er oft nach genau diesem ungesundem Kram verlangen.\n\nWusstest du, dass wir ca. 30 Tage brauchen, um eine neue Gewohnheit aufzubauen oder um eine alte Gewohnheit loszuwerden? Deshalb ist mein erster Tipp an Dich:\n\nKonditioniere deinen Körper auf „Gesund“\n\nDenn ein gesunder Körper ist ein schöner Körper. Versuche achtsam zu sein und bewusst zu entscheiden zu welchen Lebensmitteln du greifst.  Wir alle wissen, dass ein Apfel gesünder ist als ein Schokoriegel. Versuche dich bewusst für das zu entscheiden, was deinem Körper gut tut.\n\nMache das 30 Tage lang und du wirst sehen, dass du dein Verhalten neu programmierst und du anschließend viel lieber zu gesunden Lebensmitteln greifst.\n\nIst es anstrengend?Zu Beginn \"Ja\". Aber auch ein spannendes Experiment. Denn mit der Zeit ändert sich sogar dein Geschmack bzw. deine Geschmacksnerven werden sensibilisiert. Ich persönlich kann beispielsweise keine Cola mehr trinken. Ich empfinde sie nämlich mittlerweile als viel zu süß. So wird es dir auch mit vielen anderen Dingen gehen. Irgendwann wird dir ein Bissen oder ein Schluck genug sein. Stattdessen wirst du Lebensmittel, die vorher womöglich geschmacksneutral waren, viel intensiver wahrnehmen.\n\n\n\nDas Beispiel Apfel vs. Schokoriegel bringt mich zu meinem zweiten Tipp:\n\nEntscheide dich für Lebensmittel und gegen Produkte\n\nDie Supermärkte sind meist leider überfüllt von Produkten. Und mit Produkten meine ich, verarbeitete Lebensmittel. Denn mit jedem Verarbeitungsprozess verlieren Lebensmittel an Nährstoffen und Vitaminen. Und verarbeitete Lebensmittel durchlaufen meist mehrere Verarbeitungsprozesse. Am Ende entsteht ein Produkt, dass nicht mehr viel mit dem ursprünglichen Lebensmittel zu tun hat.\n\nWenn du meinen Blog liest, dann weißt du, dass ich mich vegan ernähre. Sich vegan zu ernähren bedeutet aber nicht zwingend sich gesund zu ernähren. Würdest du dich zum Beispiel den ganzen Tag von Cola und Chips ernähren, wärst du vegan aber wohl auch ziemlich ungesund.\n\nDeshalb solltest du Dich, egal ob vegan oder nicht-möglichst oft für echte Lebensmittel in ihrer natürlichen und unverarbeiteten Form entscheiden.\n\nUnd jetzt zu Tipp Nr.3-du ahnst es vielleicht schon:\n\nSport und Bewegung\n\nJa, wenn du gesund abnehmen möchtest, gehören Sport und Bewegung dazu. Und ich wünschte ich könnte dir bestätigen, was manche Abnehm-Programme versprechen, dass 20 Minuten Sport in der Woche ausreichen. Aber leider sieht die Realität anders aus. Verstehe mich bitte richtig. 20 Minuten können sehr effektiv sein. Aber auch hier gilt: Ein fitter Körper ist ein gesunder Körper.\n\nVersuche deshalb so oft es dir möglich ist, deinem Körper diese 20 Minuten Sport zu gönnen.\n\nFinde eine Sportart, die dir Freude bereitet.\n\nIch kombiniere zwei bis drei Crossfit-Workouts mit 2 Laufeinheiten pro Woche. Ich persönlich liebe den Mix aus Ausdauer und Krafttraining.\n\n![IMG_1853.jpg](https://steemitimages.com/DQmPRbG7NDJsWa4dTdVSjsuvhQpTsBvKRs1jNBxMBdN6P7V/IMG_1853.jpg)\n\nDu brauchst aber nicht zwingend eine Mitgliedschaft im Fitnessstudio. Mit dem richtigen Equipment kannst du auch genauso gut zuhause trainieren. \n\n![IMG_7090.jpg](https://steemitimages.com/DQmPVhFWqs6xLR8gzg6TEqHXexEhkCfxaVoJkmha3JKS1Kd/IMG_7090.jpg)\n\n![IMG_1970 (1).jpg](https://steemitimages.com/DQmQhdFKVtNear32y8qAjDre2RBq6dqrNiUh4Hr9w48VYjX/IMG_1970%20(1).jpg)\n\n![IMG_1955.jpg](https://steemitimages.com/DQmZZP446cdpMFx2EzPxXvGKdhquFTjvPjW7qoTVSwkf83t/IMG_1955.jpg)\n\n\nWenn du die Zeit für regelmäßige Workouts jedoch nicht aufbringen kannst, versuche Bewegung in deinen Alltag zu integrieren. Verzichte auf den Fahrstuhl oder die Rolltreppe, geh öfter mal zu Fuß oder fahr mit dem Fahrrad. Auch das hält dich fit und gesund.\n\nDas waren meine Tipps, die mir geholfen haben 10 Kilo abzunehmen. Was dabei jedoch ganz wichtig ist: Konzentriere dich auf Fülle und nicht auf Verzicht. Entscheide dich für deine Gesundheit und nicht für Verbote. Denn nur so kannst du eine langfristig, gesunde Lebensweise aufbauen und natürlich abnehmen.\n\n\n\nLet's Chat\n\nWas sind deine Tipps? Teile sie mit mir und den anderen Lesern! Ich freue mich auf Dich!",
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      "body": "@@ -1,8 +1,20 @@\n+Danke sehr. \n Ich bin \n@@ -34,16 +34,17 @@\n tagram. \n+%0A\n Weil du \n",
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