What is a satisfied and well-being lifestyle?

Feeling good around is a process. How you can achieve this and which different areas are connected with it, I will tell you here:

There are five crucial aspects of our lives that require balance: Gleichgewicht

Body, mind, family, society and finances. Real well-being begins when we balance in our lives.

A healthy body:

There is the famous saying:“Health is not everything, but without health everything is nothing.” How much that is true. Our health is fundamental, and in promoting physical well-being there are three key areaswhere we need to make the right decisions in favor of our health: nutrition, exercise, and mental attitude. Enjoying the general guideline for nutrition “everything in moderation” is probably the best advice. By eating five portions of fruit or vegetables, foods rich in fiber and carbohydrates, lean, light meat and fish, and plenty of natural water, we get everything we need for a balanced diet.

We should move regularly,either on a daily walk, on a fitness video to join in or in a sport that suits us. Moreover, if we stay away from certain things,such as excessive alcohol and caffeine consumption, smoking and recreational drugs, we opt for a healthy lifestyle.

A healthy mind

A healthy diet, a strengthened body, good quality sleep and a regular exercise program promote a positive mental attitude. By developing your own positive attitude for yourself and surrounding yourself with positive-thinking people, you can build and maintain self-confidence. Many books deal with how a positive attitude not only helps the individual, but also has a positive effect on the people and the world around them.

Think about how you feel when you meet someone who is happy and part-not and who is positive about himself and everything around him. It is true that there can be many stressful situations in life, such as financial burdens, concerns about health or the future. However, a person with a positive mental attitude will “look at the sunny side”, strive for a positive solution and, standing in their regular life, will face ever “lesser problems”. This person will therefore probably be better equipped to cope with stress and stressful situations.

A healthy family

A strong family unit consists of enriching, respectful relationshipsthat require real understanding and serious efforts. In order for the family unit to remain in balance, all family members must be guided by basic values: trust, honesty, selflessness, vision and commitment. These are essential for the unity of a family and can provide a structure that allows more energy, meaning and responsibility. A family that lives these values can become stronger and overcome all the great challenges that can arise, while being a source of inspiration and support for others. Unfortunately, this is not always the case. However, you can always decide to build your own small family healthy.

A healthy society

For many of us, the term “society” includes family, friends, neighbors, colleagues and others with whom we are in regular contact. Our society is undergoing a change. Our government provides (among other things) schools for our children, police on our streets and a health care system. The quality of all these services depends onhow well our communities and (ultimately) our governments do their job. We can make sure we do our best for our communitiesby taking on our small role at the local level and engaging,engaging in local initiatives and using our voice in local and national elections. Also there the tasks are manifold.

I have always been fond of working for the youth in my place in the sports club, motivated them to grow beyond themselves and have worked to ensure that they have their space. I am active in the school of our children and like to participate in actions if I can pass on to others our knowledge about an active feel-good lifestyle.

Healthy finances

Everyone knows that money alone is not a measure of success and does not make you happy; Money can help enable a person to fulfill their dreams. We all strive for financial independencein the course of our lives, we want control over the wages we reap. But in the lives of many people, a lack of money can cause misery. One of the main concerns in Europe is the lack of pension reserves for the baby boomers and the increasing risk of falling deep into a debt trap. The most important goal for most of today’s approximately 600 million adults in Europe is to settle their financial fatein such a way that they can live a pleasant lifenow and in retirement. Whatever that may look like for everyone.

Can I achieve this balance by working with Nikken?

Clearly: Yes! When we met Nikken in 1999, like so many of them through the products, we realized within a very short time that this was a chance to get out of our mammoth hamster wheel.

We work a lot, but the opportunity to decide where, when and with whom gives us a great deal of freedom.

We are in a fantastic position to achieve a more satisfied and well-being lifestyle.

We can all contribute tothe fact that many people own Nikken products and lay their foundation for their life with well-being. This can have a significant impact on people’s overall well-being. Prevention is important and not only for one’s own well-being.

Every year, the cost of health care increasesbecause 1) humanity is getting older but is not “healthy” and 2) technical progress costs. Especially the treatment of chronic diseases is expensive.

That is why it is importantthat we do something preventively so that the economy does not suffer any more. We must all take responsibility for our own well-being.

Nikken products offer different solutions to the most important challenges of modern life:

Lack of energy, sleep disturbances,lack of exercise, poor diet as well as water and air pollution.

All these things that go hand in hand with working for a worthwhile job, that is, helping thousands of people to well-being and a more balanced life, make this the best “job” we could wish for.

We see it as our task to inform our fellow human beings.

And by showing you how you could improve your life, you’re able to generate the income you want to enable the lifestyle you want, both for today and for your time in retirement.

Finding balance – feeling good – relaxing

Nowadays, it is nothing special to attend a Fernuni or to take language courses online. Our shopping in the supermarket, everything around shopping, even playing the lottery and much more, is almost everything possible from home and thus also earn the money.

Nikken offers us the opportunity to live and work independently of the location.
This gives us the chance to increase time for what is important to us at the moment.
There are endless situations where you don’t want to miss being at home:
Be it because of the sick child, birthdays, “only” discomfort; to decide for yourself when to get up and sleep, no days of vacation, no overtime.

We work as it comes. For us personally, however, our working day is very structured, because we like it that way. We also work sometimes on weekends when it comes to it and I have time in the afternoon for our children to go on excursions and just to bake a cake. Sometimes we work a lot and sometimes we don’t.

If I feel uncomfortable, there is no need for sick leave. I recover until my body gives me the green light again that it can go on. Even if the children have holidays or simply school-free: we are together, we can do our job and are there when someone needs us.

We have time for shared meals. If the children need to be taken to the hobby, we can decide to look at or be in contact with customers by email or phone. This self-management is very relaxing for us and therefore we can work much more effectively.
Making money from home is a real blessing for us

We don’t spend an unproductive time in an office. If my head is empty or too full, I walk, breathe and experience the world. After that, I can think clearly and go back to where I want to be. We need our laptops and a phone. Nothing more. And we are grateful for that.

Are you more of the type of person who absolutely needs an office to be there and work? Of course, this is also possible. Since you are an independent Nikken consultant, you can also claim your office in the house or outside for tax (as of 2019 – provide information to tax advisors).

Social contacts result from our job on our own. We talk to many interesting people every day. We visit events and also on the (Nikken) trips we meet new people who accompany us for a while on our life path.

Of course, in addition to the “job”, we also have a private life, so that social contacts do not fall by the wayside. Apart from that, I am also the type of person who doesn’t need many people around me during work and I enjoy the peace that I have during my morning.

“Job” I write consciously in “”. For us, our daily activities are so much part of our lives and it brings us a lot of fun to support other people. And that’s why it doesn’t really feel like a classic job for us.

For us, it is not the time spent in certain premises that is decisive, but the result. We have chosen to have a balance between work, family and well-being.

We live the 5 pillars of health. We don’t exchange time for money.

Working from home is a huge luxury for us.
What about you? Do you work to live or do you live to work?

We are also happy to support you in finding your life in balance and walking.


When it comes to stress, many think of nervous stresses caused by work, commuting, family or financial problems. However, we are also exposed to a range of physical stresses – including poor to unbalanced diet, lack of water, lack of exercise, poor sleep or sleep, artificial light, and pollution that severely affects our water, air, and diet.

Our bodies are resilient, but the accumulation of these factors may sooner or later affect our health and vitality.

We want to help you lead (d)a healthy, fulfilling life. It is a matter of the heart for us to ensure balance and relaxation in our stressful world.

It is possible to reconnect with nature and at the same time to be able to lead and enjoy life in an increasingly technologicalsociety.

Our goal is that our everyday life is characterized by well-being, vitality and balance in life. We show you ways in which anyone who wants it can get closer to their goal. Everyone is different and that’s why everyone needs an individual solution.

We specialize in the 5 pillars of health:
healthy spirit
healthy body
healthy family
healthy society
healthy finances

A balanced approach to life can help us to live a happier, healthier and more sustainable way of life.

Let’s tackle it! Where are your construction sites? Where do you need support?

Today only a short blog post follows ;-)

We are often asked why we work with a network marketing company and at the same time, of course, the question follows:

Why Nikken?

(I’m not really going into network marketing here, because you can read that in my other blog post :-) – today it’s all about Nikken.

We decided to work with Nikken because we are convinced of the products and secondly, the company philosophy fits. The work challenges us and brings us every day fun – we get support from trainings and experienced staff if necessary.

Through several profound experiences in our young lives,we have become more and more able to see how we want life and what we can do to achieve it.

Wir would like to support. The products have given us a lot and helped us to address health imbalances. We pass that on.

We are deeply gratefulthat the products of Nikken have been introduced to us and that we have been so open and have allowed them to be tried out.

After we had regained energy for ourselves and were able to look forward, we also looked at the possibility that we could also earn something from the sale of the products.

We were young, just finished with the Abi and at the beginning of our studies and a side salary did us good. But not only that, but also the associated arrival with ourselves and the realization that we can contribute what we love and want to contribute with the work with Nikken.

We have participated in events and workshops. They have always given us many things:

  • we met great people and had moving, touching conversations
  • we have always taken new ideas, new energy and good mood
  • we have also been able to determine what we do not like and want.

What the products mean to us:

In children it starts and affects generations: sleep deprivation/fatigue, allergies, inflammation, autoimmune weakness. Often the triggers for this are stress, nutrition, environmental toxins, pollutants, water quality…. All of this weighs on each of us.

Chronic diseases are a global problem and not a normal part of aging. Everyone should be aware of this.

Advertising keeps us saying that we can “handle” everything. Exactly: every challenge is dealt with and not PREVENTED.
The solution is self-responsibility.

It feels good and right to help others and it’s wonderful to see their lives suddenly taking on a positive change and lightness.

Self-care should be the basis for us and our families.

Our why is our goal: To help everyone live a life in balance.
And the wellness home from Nikken offers us all the possibilities.

Nikken saves the complete retail and wholesale business through direct sales. As well as overpriced advertising in magazines or TV. These savings can then be passed on directly to the consultants in the form of commissions. The compensation plan is comprehensible and easy to understand for every consultant. By working with an MLM company, we have the opportunity to design many aspects freely.
We, for example, are absolutely freedom-loving. We love being able to work from anywhere and especially when. Time is precious to us and we are very grateful that our time belongs to us and is not controlled by strangers.

The Baby Boomer generation, as well as Generation X, are often the generations that find their way to an MLM company. These generations the word workaholic and burn-out. When people don’t feel a connection between their job and themselves, or they’re frustrated by the job, there’s a often the desire for change,so many have already filled in the internal dismissal. A secure life, peace and relaxation are at the top of the wish list. In addition, these generations want something meaningful and at the same time the desire for recognition (in the job) as well as the feeling of being needed is there. Freedom, a work-life balance and the possibilities to develop are also strong motivators.

Everyone has a different WHY: For us, the cooperation developed early during our studies. In all phases of our lives, we were always free to decide whether we work and how much. So it is a constant companion and has evolved from a side income to a main income.

MLM companies with a coherent philosophy as well as suitable products fulfill various possibilities to realize his wishes – even during retirement.
Results do not fall from the sky, but are the result of your activities.

It is our duty

While most fill their cars with toilet paper,
we focus on informing our fellow human beings.

In times of crisis as well as in these times, we have all the more the obligation to tell you what great possibilities the wellness home offers us.
The products and our business.

The current crisis presents us all with major challenges.
Many people are anxious and insecure at the moment. They don’t know what to do:
Health and professional.

In addition to the usual and well-known measures such as hygiene, fresh air and vitamin D, many people are also aware of finally taking responsibility for their own health again.
They want to PREVENT diseases and not treat them.


We want to inspire more people to take care of their immune system and their general life situation, so that we can be strengthened holistically. Not only today, but a lifetime.

What we do when there are challenges:
– First of all, live a healthy lifestyle. We have been doing this for many years. Living in a wellness home is a great advantage.
– Stay calm and destress: Anxiety is a stressor and stress exposes our immune system.
– Stay healthy:
Drink plenty of water, breathe clean air, sleep well and care for our immune system: Pimag water system/ Sportsbottle, Greenzymes (barley grass), lactoferrin and ciaga as well as our Kenkopad (sleeping in the magnetic cocoon) give us the necessary support. Meditations also help to relax.
positive thoughts, dealing with loving people

Nikken offers us great products with state-of-the-art technology that can be easily integrated into any home and everyday life:
We would like to support you and offer our know-how. We are sitting right at the source.

In times like these, we are all the more grateful that we have the opportunity to work from home and be there for our children. Without stress, everything can be easily reconciled.

The economic consequences will be obvious.

In crises like this, the economy suffers greatly and, unfortunately, many jobs are lost. This is an unpleasant truth that we must accept. But even this is not a cause for panic, but an incentive to overcome this crisis so quickly, calmly, effectively and above all TOGETHER.

We want to open the doors to you. A global wellness community is waiting to be discovered by you. With very little investment and an excellent support system, there is a good opportunity to survive these times of change.

It is a time to learn, grow and discover.
Every crisis is an opportunity. An opportunity for something new and for change.

Let us therefore be responsible and relaxed.

Take care of yourself and stay healthy.

Do you have any questions? We are here for you.

If you need input on a wide variety of topics, please browse our blog. Here we write about all topics around the 5 pillars of health.

Your positive thinking moves mountains

Affirmations are a very effective way to make changes successfully.
With them you can influence your thoughts, feelings and behaviors.

The affirmative sentences help you to make wishes a reality.

The world of thought is closely related to feelings and actions. So if we change our thoughts, we also change our feelings and actions. This is positive as well as negative, because you can direct your thoughts in both directions.
The aim of affirmations is to dissolve negative thought patterns and anchor positive beliefs and thus give his subconscious a new orientation.

How and when do I best apply affirmations?

Recommended is morning or evening. On the one hand, your subconscious is then well able to absorb things, on the other hand it is most likely the time when you have time for yourself in peace.

Just in bed in the morning: come to rest, concentrate on your affirmations,breathe in and out calmly, lay evt. put your hands on your stomach and feel you. Speak loudly or in your thoughts your affirmative sentences. Try to feel and visualize them. Repeat your sentences or phrases a few times in a row in peace. The same goes well in the evening before falling asleep.

You can also write down your affirmations and stick them where you often see and read them. I sometimes write them to myself on the mirror – a place where 100 more often a day are ;-) and is confronted with it.

Positive affirmations are very important for generating and emitting positive vibrations.
Through the constant repetition of affirmation, she will wander into your subconscious.

How do I formulate affirmations?

First of all, every affirmation should be formulated in the present and positively.
Effectiveness depends on whether the chosen sentence fits your goal. You should be open positive affirmationto change, because that’s what you want to do with affirmation. If you are not convinced that affirmations are effective, they cannot do much.

Avoid: the word “not” has a huge meaning,because the universe knows no no. It ignores your No. So you’re the affirmation: “I’m not unhappy” – a very different sentence arrives: I’m unhappy. So please avoid negative things and that definitely includes the word no. Formulate it positively instead: I’m happy.

The law of attraction brings you what you want. Direct your thoughts to it.

What could be affirmations?

With your affirmation, you will remember every day what you want to achieve – until you finally give it faith. Here are a few examples for you:

  • I am beautiful as I am,
  • Every breath gives me new strength,
  • I pay attention to the needs of my body,
  • I have the opportunity to achieve everything I want,
  • It’s easy for me to keep my weight,
  • I am proud of the successes I have already achieved,
  • I draw into my life the people who are good to me,
  • I deserve a loving and honest relationship,
  • I am valuable
  • I am ready to change my life,
  • I am successful
  • There is always enough money
  • Love fills my life
  • I let go and say goodbye

In summary, it says:

  • find the right set for your goal
  • be open to change
  • Build your affirmation daily at a fixed time
  • start with a few clear sentences and focus on it


How can the development of mindfulness promote mental health?

Our mental health is influenced by many factors. We cannot control all aspects of our environment, but the development of mindfulness is a good step towards more happiness and positive awareness and positive well-being.

What is the case for eating healthy, high-frequency foods°?

As N. Tesla said, “If you want to understand the universe, think about the concepts of energy, frequency, and vibration.”

°high-frequency foods are the ones that have natural, living vital substances in them. They give humans vivid energy, light, chlorophyll,enzymes and antioxidants.

We are more than our bodies. From a scientific point of view, we are an energy source held together by an energy field. Energy has vibrations, and the greater the energy, the higher the frequency of these vibrations. High-frequency foods amplify our natural energy vibrations. This helps us to reconcile with ourselves and to shake off negative thoughts. Foods with high vibrational energy include fruits, herbs, vegetables and organic nuts. In contrast, excessive consumption of low-frequency foods such as meat, poultry, sugar and also ‘dead’ foods, as well as highly processed, chemically or genetically modified foods or chemical additives, can cause damage to health.

Why is it important to stay hydrated?

When we dehydrate we feel physically uncomfortable, and our mental health can also be affected quickly. About 75 of the human brain is made up of water. With insufficient fluid supply, the circulation and thus the blood and oxygen supply in the body slow down. Even minor dehydration affects how we feel. A loss of 2.5 means a drop in efficiency and energy by as much as 25. That’s 1/4!

If we can’t think clearly, it’s hard to be really mindful and to experience happiness consciously. So drink clean and lively water regularly.

Why is exercise so essential for mental health?

There is growing evidence that physical activity and exercise could alleviate symptoms associated with a negative state of mind. “Sport makes you happy” you say not without reason. Exercise can contribute to the improvement of self-image, social skills and cognitive functions as well as to the reduction of anxiety. Go out and take a walk in the fresh air, go swimming or ride a bike. You will quickly find that this makes your attitude more positive by itself.

  • how about going for the beginning every night before dinner or during your lunch break?

Why is sleep so important?

We all know that our brains don’t work 100 properly the day after a night out. Lack of sleep makes us feel mentally exhausted, overly emotional and simply not comfortable in our skin. Try to get eight hours of restful sleep every night. Introduce regular rest periods and go to bed at the same time every evening. Try to get up at the same time every morning (even on weekends!), and don’t look at your phone or other electronic devices before you fall asleep, as they keep your brain awake and prevent you from really relaxing. Sleep as dark as possible.

Why is positive thinking important?

The law of attraction says that we get back what we radiate. If you want to attract joy and happiness, you must make a targeted effort to spread these messages yourself. Focus not on what you don’t want in your life, but on what you want. Set meaningful goals and try to make every day the most wonderful.

  • Affirmations help you get motivating thoughts:
  • Every breath gives me new strength.
  • I am valuable.
  • I draw into my life the people who are good for me.

Why is selflessness beneficial for mental health?

Doing something good for othershelps not only others, but also yourself. When you build a relationship with others and invest your time to help them, a positive mood arises that strengthens your determination and well-being. By working for other people, stress can be reduced and both physical and mental health can be improved. This leads to a sense of balance and lightness and allows you to increase your confidence, happiness and optimism. By helping other people, you end up making your own life happier and more fulfilling.

  • offer your partner a massage
  • Help older people shop
  • support children with patience to learn new things.

The possibilities are endless.


In order to achieve mental and physical well-being, different aspects of our lifestyle should always play together.

Did you know that the ONE coronavirus doesn’t exist?

The coronaviruses are a whole family and they have been around for a long time. Coronaviruses are thought to cause a quarter of flu cases. So the virus is nuptit less than that. The name “Corona” comes because the appearance of the viruses is reminiscent of a crown. The Latin word for crown is corona.

The never-ending, aggressive reporting of the coronavirus scares and worries many. The whole of everyday life and the news revolve around the one topic “coronavirus”.

Not only are people afraid, they also get angry.

They feel restricted and insecure.

But that doesn’t have to be the case.

Understanding what a virus is and how to protect yourself will make it easier for you to fill your everyday life with positives.

Well, first of all breathe through first. Coronavirus is comparable to a flu.
This time, the virus has a name (Sars-CoV-2) as well as the triggered disease (Covid19) and the reporting is exceptionally dramatic.

Why are so manysick in the dark season?

The dark season begins at the end of September and ends in early April.
The typical cold season.

What are we missing?

In winter, many of us lack vitamin D.

Vitamin D has a very special regulatory effect on the immune system.
Therefore, it is also suspected that flu waves can be attributed to a vitamin D deficiency. Most of the vitamin D is produced by our body itself – but it needs sunlight and it is virtually non-existent in the winter months.
And even in summer it is not always possible for our body to produce enough vitamin D, as we pack a lot of sunscreen between ourselves and the sun’s power as a protection against radiation.

So we need an intact immune systemso that we can protect ourselves against what awaits us.

Why is there no panacea for viruses?

Viruses are able to change and adapt insanely quickly. This is nothing new.
Viruses thus become immune to the supply of drugs. Due to the permanated change, there is also again and again a changed form of coronavirus.

Any modified virus, can be very challenging for people with an imbalance in the immune system, thus and there is no universal drug in conventional medicine against colds.

Why are some more vulnerable and some not?

The flu spreads to many people without them getting sick.

The answer to this question is again: immune system!
People who have an intact immune system always put cold and flu waves away well.
People with a battered immune system have varying degrees of difficulty with flu and colds, and regardless of the coronavirus, any other severe cold or flu can also lead to death. You don’t die directly from the virus, it’s the interaction from the pre-existing conditions.

Everyone has a different intact immune system and this is the responsibility of many different factors in our lives.

Factors for a good immune system are:

  • healthy diet supported by good dietary supplements
  • No stress
  • balanced, healthy lifestyle
  • Movement
  • fresh air
  • good sleep
  • be in balance.

What factors negatively affect our immune system?

As always the classics:

  • Nicotine
  • Alcohol
  • Stress
  • Overweight
  • poor sleep
  • Hypertension
  • unhealthy diet


Many know that a weakened immune system is more susceptible to disease, and yet so many do nothing for their immune systems. Sometimes it seems as if some people think that things are going well and otherwise you just take medicine.

A work-life balance has a positive impact on all areas of your life and therefore it is necessary to deal with it and to reflect on which areas of life you are in. support is needed.

This means in short:

Take care of your immune defenses:

  • Hygiene,correct hand washing: with soap, also between the fingers and sufficiently long min. 20 sec. is a recommendation
  • healthy, balanced diet such as vegetables, fruit, salads, freshness, no finished products, filtered water, neither sugar nor alcohol)
  • Vitamin D, intake of vitamin D can reduce the risk of disease
  • Vitamin C, Vitamin C can shorten flu-like infections
  • Lactoferrin, lactoferrin deprives the undesirable bacteria in the body of the nutrients they need for further spread. In addition, it can provide your body with beneficial antioxidants, improve the oxygenation of the tissue and promote the health of white blood cells.


Protect yourself preventivelyso that you always have a strengthened immune system and can enjoy your life carefree.

Stay healthy and watch out for yourself.


Nutrition in today’s society

A good diet is one of the cornerstones of good health.
We need a variety of different foods to provide the right amounts of nutrients for good health.
In our fast-paced times, however, it can often be difficult to eat fully, balanced and versatile. Instead, expediency and the supply of ready meals determine our diet, making it increasingly difficult to pay attention to low sugar, fat and salt content (not to mention the additives) if we don’t freshen our meals ourselves. Prepare. This affects our health, and the weight problems that have almost become the norm in our society are worrying. In addition, the nutrient content in our fresh foods has fallen due to “modern intensive agricultural management”.

Full-fledged support for our diet:

Dietary supplement from NIKKEN as adaptation and support to our modern everyday life

Undoubtedly, the best solution for a healthy diet is to eat three home-cooked full meals, ideally containing at least five or more servings of fresh fruit and vegetables ( raw). In addition to the multitude of their daily obligations, this is difficult for most people. Nikken therefore provides us with an assortment of basic and targeted food SUPPLEMENTS based on concentrated whole foods and providing support for our basic nutrient needs in our hectic everyday life. The word supplement is deliberately chosen, because the products are not used for support for the sole supply.

We offer the following products:

Bio-Jade GreenZymes®
Super Ciaga®
Lactoferrin 2.0®
Kasai® : (men, women, multi-vitamin, omega-3)
– Everyday Weight Management Pack
KVB® Natural Food- Michung
Kenzen™ Cleansedx
Kenzen™ Digestion 4-20

Proper nutrition is crucial for good health, but it is not always possible to eat properly and provide our body with the nutrients it needs. Nikken Kenzen Wellness is based on dietary supplements made from organic fruits, vegetables and extracts to bring your diet closer to nature. Our natural alternatives to chemically produced supplements provide your body with the right amount of vitamins and minerals to support good health and improved biological functions. It is a whole-body renewal system, as nature intended.

Organic diet means that all ingredients are carefully selected and the organic content is maximized. Nikken’s dietary supplement is based on a whole value philosophy. These solutions on a biological basis bring our daily diet closer to nature and are an essential part of a wellness house.

Here are two of our favorite products that are central to our dietary needs:
Jade GreenZymes – good start in your day.
Kenzen Super Ciaga® – Stress live well. Strengthened by the day.

Feel-good home and good nutrition

Six basic nutrients are required for good health.

These include:


– Carbohydrates are divided into two categories: simple and complex. Carbohydrates are the main source of energy for the brain. Without carbohydrates, the body could not function properly. Sources are fruit, bread and cereals as well as starchy vegetables.


broken down into amino acids by the digestive system. Protein is the main structural component of cells and is responsible for building and repairing body tissue. Lean protein such as low-fat meat, dairy products, beans or eggs. There are many other plant-based protein sources if you choose to do so.


– The fat in food contains a mixture of saturated and unsaturated fats. Fat is a source of energy that increases the absorption of fat-soluble vitamins, including vitamins A, D, E and K, when consumed. Choose healthy options such as omega-3-rich foods such as fish, walnuts and vegetable oils. Omega-3 fatty acids help with development and growth. Limit the intake of saturated fats such as high-fat meat and high-fat milk. Other wise choices include nuts, seeds and avocado.


– both water- and fat-soluble. There may be slight differences in the amounts of specific vitamins for both men and women, but in general, the essential vitamins your body needs are:
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
B vitamins
The best way to get these vitamins is to have a healthy and balanced diet with lots of fruits and vegetables. A multivitamin supplement can also be useful to fill in the gaps if you have a restrictive diet.


– These essential nutrients that your body needs but cannot produce include the inorganic substances contained in food such as calcium, potassium, sodium, iron, magnesium, phosphorus, chloride and trace elements.
Water – supposedly our most important nutrient. Water supports the maintenance of homeostasis in the body and transports nutrients to the cells. Water also helps to remove waste products from the body.

If possible, choose fresh organic products. Eat as naturally as possible and try to avoid processed foods.

Effective nutrition strategy

An effective dietary strategy is more than just what we eat. It requires consideration of many self-care processes that can affect our well-being. Good sleep, proper fluid intake with healthy water, reducing the exposure of our body to toxic chemicals and managing stress are all important for improving and maintaining good health.
One of the most important decisions we make every day is what we eat and drink. It is everyone’s choice to eat healthily or not.


Sleep problems, thought carousel, you are awake and still somehow completely exhausted?
Why don’t you sleep and how can you solve it? Lack of sleep has become one of the biggest health challenges.

We’ll give you tips on how to solve your challenges.

The benefits of your good sleep:

You better digest information and memories. Our mental and physical well-being improves noticeably. Stress and everything caused by stress is relieved.
– by sufficient and good sleep, your immune system can be strengthened. The sleep hormone melatonin is a natural anti-aging agent.
– our pituitary gland produces a growth hormone especially at night. This is responsible for activating our muscle repair and tissue growth.
– by sufficient sleep we reduce eye rings and our skin looks fresh and rested

Who is responsible for your relaxing slumber?

Our “inner clock” is a pea-sized gland that produces our hormones. The pineal gland. She conducts many processes and is responsible for our biorhythm. Especially involved in our sleep is the hormone melatonin. Melatonin is controlled by light. So if it is always bright in the evening, your retina transmits to your, the small but very important gland, the information that not much melatonin has yet to be released. The result is that your body does not come to rest.

What are sleep killers and how to replace them to get into sleep:

  • Often heard and so much true: laptop, mobile phone or TV have nothing to look for in bed and bedroom. Also, if you just want to send an email or check the weather app for tomorrow very briefly: Spend this activity outside the bed and end it so that you can do something relaxing before going to bed.
  • Watch your favorite series every night?

    Possible through Netflix or Amazon prime. But that has a high price. You pay with valuable hours of sleep that you miss the next day. Series always have the habit of ending in such a way that you absolutely want to keep looking. They tempt you to want to see more. Often you think about what will happen next and have no thoughts. Try to reduce your TV consumption in the evening and set conscious times for it.

  • facebook, Instagram and other social channels

    are all too tempting to scroll through. An endless loop. Advertisements that are supposed to tempt us to go back to other sites to discover them. It chases you one time-eater after another…. These channels come like “see and be seen” and not recommended for your thoughts and for your recovery. Consider whether this really fills you and makes you happy. How about social media fasting on some days or even a longer period of time? Use the time to read, play with family, or share. Your real life can be so much more colorful and fulfilling if you want it.

  • You lie in bed and your thought carousel doesn’t want to end? Sometimes they turn your thoughts so fast that you lose track of them. You can’t concentrate anymore. You feel full in your head and empty at the same time. And actually you would have to sleep. Take a piece of paper and pen, take a deep breath and write down your thoughts. On the note out of mind. Write about your plans the next day, write down your thoughts from the previous day. Always write down something that was especially pleasing to you that day. Even if it’s “little things” like the friendly “Good Morning” from the newspaper seller or the blooming flowers in the garden. After that you will be able to sink into your pillows with relief and no longer need to worry. Everything is on your note.
  • Relaxing is only possible with time. Time for you! You don’t think you have time?

    Then create space for yourself: Of course you are indispensable for your family and you can also do many things best. Honestly, no one wants to make you mad. That’s why you do everything. But is that really the point? It’s ok if others don’t do the things you need to do as fast as you or otherwise. Try to give up to have more time for you. What can you give? Dog walk, dishwasher and clearing, laundry on – and hanging up, covering the table, bringing out garbage and you can certainly think of so much more. Think about it together. Your family will be happy if you trust them and take responsibility. For you, this is a huge gift of time. Time to put your feet up, time to have a cup of tea in peace, time to do nothing.

  • Next keyword “do nothing”. Doing nothing is hard for you?

    What do you do when you have “time”? If you’re on your phone and check the latest posts, make phone calls and scour the kitchen at the same time On. The phone call goes longer and you sweep the house by the way? Pour the flowers, start cooking or put the laundry together. In addition, the next day is planned. Wow. We can’t congratulate you on your “I can-everything-on-once-and-then-still-fast”. Without breaks, you will sooner or later break yourself. And you certainly know that. It’s important to think about yourself and try not to do anything. Yes, it’s hard when it’s part of everyday life and yes, you’ll make it. I know this all too well. Let go, give up and take care of yourself. I had to learn hard again “do nothing” and enjoy the nothing thing again without having a bad conscience. To rest relax and will let you sleep again at night.

  • Nicotine, coffee and alcohol:

    This sounds like a normal stock of your everyday life – at least in part? There is the morning coffee, the interlude coffee, the break cigarettes, the afternoon coffee, the visit coffee, the “oh-what-shoulds-I-am-tired-and-must-wake-coffee” and in the evening there is the evening beer, the “I-must-relax-beer”, the visiting wine, the Friday evening wine and the weekend alcohol, the “today-was-a-shit-day drink” and the “today-was-a-mega-day drink”, as well as “it-shines-the-sun-cocktail” and also the “today-is-it-cold-mulled wine”. Is nitdifficult to have to live without alcohol for years ;-) Alcohol, coffee and often cigarettes (because you are so stressed) run through our everyday life. Over weeks, months and years. Alcohol promotes falling asleep – but strongly prevents sleep. It confuses your sleep rhythm and you wake up the next day. You don’t even have to drink a lot of alcohol to notice it the next day in any form. Coffee consumption won’t let you relax in the long run, nor will nicotine. Our solution: Try not to drink coffee too late and not excessively. Everyone can cope with coffee differently. Replace it partly with tea or decaffeinated coffee. Alcohol fasting acts like true miracles for your body and lets you see things more clearly and leads to a more conscious consumption. How about a challenge with your partner or friends. Enjoy the next month alcohol-free… There are wonderful non-alcoholic cocktails and great drinks. We have recipes for this on our blog. Well, and the dear nicotine.. that this is unhealthy, you know. You just put your worries away for a short time – you can’t get real relaxation with it.

  • Sometimes you’re stressed in the evening and don’t know why?

    Reflect your day. What happened to you, what got you off the rails, what bothered you? If it helps, write down your thoughts.

  • You crunch with teeth at night

    and otherwise feel as if you have a complete Body tension. Tension simply does not allow you to sleep well. Ask your partner to pamper you with a massage. This relaxes, brings peace and at the same time couple time :-) Warm relaxation baths with essential oils are also supportive. How about then cuddled up in bed with an audiobook for muscle relaxation. Conscious on and relax helps to let go of your body.

  • And what if you’re actually in a good mood, weren’t special incidents and you just can’t sleep like that? The good thing is completely normal and happens. Sometimes not being tired is fine. Here we advise you to do concentration exercises in bed: Lie down, take your hands on your belly and breathe in and out quite calmly. The light is of course switched off. We want to get tired ;-) Your job is to focus only on breathing. Not on the ticking of the clock, the creaking from the stairs or any other noises. Try it out. At first it is not so easy to stay with oneself and not to let his thoughts digress. Over time you get better and better, you come to rest and you will fall asleep blessedly.
  • What does your bedroom look like?

    Make your bedroom comfortable. Spaces on, unnecessary Crimean scramble disappears in the cupboards, dirty laundry is not lying around on the floor, it is ventilated, a relaxed scent floats in the room (e.g.: lavender: it relaxes and also helps additionally against moths ;-) ), candles for a cozy atmosphere and gentle light … even if you think that you are “just sleeping” in the room, this room should get a lot of attention from you. The bedroom is the space where we spend most of our life and he deserves to get a cozy, warm look so you can look forward to this space. Every day and every night. This feeling will be transmitted to you and you will be much more relaxed in your bedroom and sleep.

  • The temperature makes a lot of impact.

    Do you know this: to fall asleep, the feet are cold, under the ceiling you start to sweat, after some time it is without a blanket but again too frosty. A constant to-and-uncover begins. You don’t come to rest. In the worst case, you’re even awake again. Tip: Look at your ambient temperature: How warm is the room? 16-19 Celsius are optimal. Do you have enough fresh air, what material is your duvet cover, duvet and pillow? What is your mattress like? All very important factors that contribute to a restful, good sleep. Products made of breathable cotton and other natural materials such as latex or bamboo regulate the temperature. Mattresses with bumps allow the air to circulate, massage and at the same time have less room for mites.

  • Allergies:

    are you allergic to dust or dust mites? Make an extra look at a clean bedroom, plenty of fresh air and equip yourself with allergy-friendly sleeping systems. This gives you and your body the necessary rest to sleep.

  • Are you the classic candidate with the cold feet?

    Almost all year round? Sometimes the hands or the tip of the nose are also affected? Welcome to the club. It is not only women who are concerned and it can have many different causes. Let’s exclude the too short duvet and also any illnesses is usually the reason that you have low blood pressure and/or not as much muscles that can warm you. Heat bottles and socks have proven themselves. Please make sure that they sit looseandly and do not lace up anything and that they are made of natural material. You sweat in plastic. And that leads to you freezing again.

  • make your bed in the morning:

    1. Have you already completed a task and 2. You will be happy to go into a made bed every evening.

  • all well and good and what do people who work at different times and therefore simply cannot get regularity in their sleep and meal times? Shiftwork is a special challenge for your organism. All the more important that you find and use relaxation rituals for you as well as fixed rituals in relation to sleeping. You should try to put the sequence of shift work well: from early over noon to late, in between it is best to take a few days off to adjust to the early time.
  • Rituals, rituals, rituals:

    Rituals help us for a lifetime. They give us security. They give us inner peace because we know what to expect. Rituals can be re-instilled at any time. Find out what time is good for you to go to sleep and be fitter in the morning, pick some of the suggested tips and try to integrate them. Read, paint or listen to an audiobook? 9 or 8 hours of sleep? Tea or hot milk? Walk or sport? Massage or hot bath? Look at what appeals to you and try out and be patient with you. Try to relax and trust you and your body.

  • Are you noise and or light sensitive?

    Then earplugs and a sleep mask could help you. They shield you from disturbing noises or light sources. Your visual muscles can relax. When the brain perceives total darkness, it increases, as already mentioned, the production of melatonin, the hormone responsible for sleep. Often the eye area is affected by stress and tension, which can lead to early skin aging and wrinkles as well as headaches. Sleep masks help to calm the mind and thus provide a deeper feeling of relaxation. You don’t have to become a yoga guru, just drink herbal tea or read poetry books or become an athlete to sleep relaxed. There are good alternatives for all these points. So does a walk in the fresh air, audiobooks, relaxed, quiet music and a glass of water.

  • Does this mean no more stress until your lifetime, just so that you can sleep well?

    Well, we can’t choose that, and sometimes we can’t influence that. On top of that, each of us is stressing other things. Your body tolerates stress. There is also positive stress. Stress can drive and motivate you. Times, but not permanently. If you have too many stress factors in the long run, your sleep, your everyday life, your life will suffer at some point. All alarm bells should be raised and your personal everyday life should be very critically eyed and things changed. Changes are possible every day. Here and now.

  • Your body doesn’t relax immediately?

    You’ve read so much about it and learned how to rest so that you have the option to sleep well again and it doesn’t want to work out right away? Give your body time. You’ve been feeding him with stress for years, ignoring the signs and probably running over many stop signs. Your body needs to understand that you are serious and really want to relax. He needs to change and learn to relax again. Your body is a complex system that deserves to rest “in peace”. Be patient with you, breathe and trust yourself. You will be able to relax again.