Swiss Roesti With Green Bean Salad

First of all I hope all of you had a nice christmas celebration!

This following recipe is one of my favorites. It is very easy to make and it tastes delicious!

Ingrediens:

Green Bean salad:

• 360g green beans 
• olive oil 
• a little bit vinegar or lemon juice 
• salt and pepper 
• one onion 
• 1-2 garlic cloves 

Swiss roesti:

• 450 g big potatoes 
• 25g butter 
• salt and pepper 

Green bean salad:

Cook the beans in salt water for about 20 minutes, they should not be to soft. For the sauce take some olive oil and mix it with a little bit of vinegar or lemon juice. Cut the onion in little cubs and mix it with the olive oil and vinegar. Take the garlic gloves and chop it into small pieces.

Swiss roesti:

Peal the potatoes and put them into boiling water for 10 minutes. Let them cool down. By little heat,  put the butter in a pan. Potatoes with a grater rasp coarse over the pan. Fry from both sides until its brown.

Building up my stamina

This week I would like to show you my plan for the new year, which is to improve my stamina. My stamina level is very low right now, some focused training on that would help me a lot to achieve my future goal, to start swimming again.
To increase it I have to use this training plan and challenge my conditions a little bit more each week. 

1st week:

10 minutes warm up, with different stretches focusing on your legs. 

Start with jogging slow for 2 minutes and increase the tempo until you have a comfortable         running speed. When you achieved that speed level run for 10 minutes, take a break for 2 minutes and run for another 5 minutes.

Do 5 minutes on a step machine, take a break for 2 minutes and do another 5 minutes.

2nd week:

1. 10 minutes warm up.
2. Jogging with increasing your speed level
3. Run for 15 minutes with the current speed level that you are on for 2
4. 7 minutes on the step machine

3rd week:

1. 10 minutes warm up
2. Jogging with increasing your speed level
3. Run for 10 minutes, take a break for 1.30 minutes, run 10 more minutes
4. 10 minutes on the step machine

4th week:

1. 10 minutes warm up
2. Jogging with increasing your speed level
3. Run for 15 minutes, take a break for 1 minute, run 10 more minutes
4. 10 minutes on the step machine

  

This training plan is very effective if you want to increase your stamina, because it challenges you to the extreme every week. Furthermore it is very easy to understand and to follow. I will also do some secondary exercises, since you need your whole body for swimming.  I will also try to do regular do some Yoga, because it concentrates on your works strengths, connection and balance.

Greek Yogurt the other way

I think that being vegetarian sounds more difficult than it actually is. Whenever someone would have said to me 'Sorry I can't eat that, because I am vegetarian', I seriously thought, what the heck is wrong with you? Since I've been a vegetarian for about a month now, I feel super clean and good. The only thing that I have to take more care of is my health. Such as the right vitamins and proteins I need, especially right now in the winter time.
This Yogurt is really easy to make and tastes delicious. It contains many different vitamins that will give you energy, so this is perfect for breakfast or as a snack.

Ingredients:

• 1 banana 
• a hand full blue berries 
• 6 strawberries 
• 1/4 cup almond milk
• 2-3 TB's greek yogurt
• 1 tee spoon honey 
• cereal of your choice (I like it best with granola)
• Ice cubes

Instructions:

Peel the banana and add it with the strawberries, blueberries, greek yogurt, honey, almond mild and the ice cubes in the blender and blend it until its smooth. Fill the yogurt into a bowl and disperse the cereal over it. If you want to you can place some banana slides and blueberries over the cereal. 

Who am I and what do I want here

Welcome to my new blog 'motivated, young and healthy'. 

My name is Julia and I am 15 years old. I am very interested in health and sports, but in the last few years, I didn't have a lot of time to work out and to concentrate on healthy eating. I thought this blog would be a nice option to stay focused and also to share all my experience and knowledge that I will get.

For the next year I set myself the following goals:

• Eat healthier

• start working out 

What I will write about:

• healthy recipes 

• work out ideas 

• and a lot more