Breaking
FoodNerdy Recipes Management System
Tag

consider

Browsing
Lifestyle

Training and Nutrition When Building Muscle: You Have To Consider This

Weight training has many positive effects on the body. With the right diet, you can quickly see changes in your body and muscles. But you should note a few things.

Avoid the 8 biggest mistakes when weight training

#1 Training without a plan

Your training should be structured through. A training plan can help. Because strength training is only about fun, mainly about building muscle. A training plan will help you to train all muscle groups with different, varying exercises.

If you do the exercises from the stomach, they will always be the same ones that are easy for you. In order to achieve results, however, some effort and, above all, variety are required. You can have a training plan drawn up in your gym.

#2 No warm up

Do you shy away from warming up because it’s warm outside anyway or don’t have time? You should change that. With a warm-up, the body pumps more blood through the circulatory system and your muscles, tendons, ligaments and joints are prepared for the effort to come.

This also makes you less prone to injury and more enduring. So use a cardio machine of your choice for eight to ten minutes before every strength training session and cycle, step or run at a moderate pace.

#3 Quantity instead of quality

Only if you pay attention to the technique during training will you also use your target muscles and consequently grow faster. Even if you might be able to lift a few kilos less as a result.

Improper exercise also increases the risk of injury. So always pay attention and ask a trainer if you are unsure.

#4 Wrong training weight

Nobody needs show-offs in the gym. Therefore: only take as much weight as you can really handle and not as much as your neighbor can lift. Excessive training weight can lead to overload or even injuries. Your exercise execution suffers as well.

How do I know my training weight? Legs can move more weight than shoulders. The last reps of a set should be difficult for you. If you can’t do your exercise correctly, the weight is too heavy. If you can move the weight with ease, it’s too light.

#5 No rest between sets

Taking a break between each set is important, even if you feel pressed for time. Because during this break, your muscles fill up their energy stores. This allows you to last longer. But if the breaks are too long, your body cools down again.

#6 No increase in load

Your muscles build up with the training and get used to the strain. So that your progress does not stagnate, you should regularly look for new challenges and set new stimuli.

That doesn’t necessarily mean you need to increase the weights. You can also do more reps per set, switch to free exercises, or add additional exercises.

#7 No cool down

Cool down is the opposite of warm up. They show the body that the stress phase is over and that it can cool down. The heart and breathing rate can be easily regulated during a leisurely ride on the bicycle ergometer or when rolling out on the foam roller.

#8 No recovery period

More is not necessarily more! Give your body a break between workouts to recover. If you train too often, there is not only a higher risk of injury, you also train less effectively and persistently, which in the long run leads to stagnation of your muscle growth.

Keep Reading
By
Food

Eating Mushrooms Raw: What You Should Consider

Mushrooms taste delicious in light salads and are very healthy. But can you really eat the popular mushrooms raw? On this page we will show you what you should consider.

Eat mushrooms raw – is that possible?

Mushrooms are one of the few types of mushrooms that you can safely eat raw. In nature, you will usually only find mushrooms in late summer and autumn, when the mushrooms are in season.

You can enjoy cultivated mushrooms all year round. You should definitely pay attention to organic quality. This way you can ensure that no pesticides were used and that the cultivation was gentle.

Before you start eating the raw mushrooms, there are a few things you should keep in mind:
In any case, clean the mushrooms thoroughly before eating.
Chew the mushrooms carefully. They are difficult to digest and otherwise remain in the stomach for a long time.
Not everyone can tolerate raw mushrooms. If you are not sure, test smaller amounts beforehand. Bowel sounds or bloating can be a normal reaction of the body at first if you eat mushrooms infrequently.
Mushrooms are very healthy and provide many valuable nutrients. Nevertheless, you should consume them in moderation so as not to strain your digestion too much.
Did you know: White and brown mushrooms hardly differ from each other. The white mushrooms taste a bit nuttier, while the brown variety has a stronger flavor.

Mushrooms are so healthy

Mushrooms are also tasty and edible raw. Since they are not exposed to heat during preparation, they retain their valuable nutrients and vitamins. The mushrooms provide many important dietary fibers. They stimulate intestinal activity and thus get the digestion going. In this way, toxins are quickly flushed out of the body.

Mushrooms are rich in minerals such as potassium, iron and zinc. The mushrooms are also rich in biotin, folic acid and other B vitamins. These active ingredients are said to have a positive effect on the complexion and hair.

At the same time, 100g of mushrooms contain only 20 calories. This makes them – cut into thin slices and refined with balsamic cream and garlic – also very suitable as a healthy snack.

Keep Reading
By
Food

Eating Onions Raw: What Speaks For it and What You Should Consider

You can also eat onions raw instead of always frying or steaming them. This is how you benefit from the many healthy ingredients in onions.

Eat onions raw – that’s why it’s worth it

Onions are extremely healthy and have always been a popular remedy for various ailments. The most valuable ingredients of the onion include:
high levels of vitamin C,
vitamin B6 in high quantity,
vitamin B7 (biotin),
antioxidants,
Potassium,
sulfur compounds.
From a medical point of view, the antioxidants and the sulfur compounds are particularly important. But the vitamins and potassium they contain also make onions so healthy. The substance alliin, which studies have shown can prevent and even alleviate cancer, is also particularly interesting.

When heated, many of these valuable nutrients are lost. It is therefore advisable to eat the onions raw.

A blessing for health
As reported by the University Hospital in Freiburg, the onion has an anti-inflammatory and antimicrobial effect and helps with coughs and earaches. Red onions in particular can also lower cholesterol levels. Studies have shown that onions can successfully prevent cancer. Onions can even help with diabetes.

Eat raw onions without complications

The carbohydrates in onions are present as so-called “fructans”. On the one hand, these substances are healthy because, among other things, they activate the intestinal flora and promote bowel movements. However, if you have a sensitive digestive system, these substances can cause stomach pain or bloating.

If your digestion is sensitive, you should only try raw onions in small amounts at first. Alternatively, you can also use the milder spring onions for the time being, which are particularly digestible.
You can also prevent flatulence with suitable home remedies, such as caraway or fennel tea. Ginger or apple cider vinegar can also help with digestive problems.
If, on the other hand, the sharp taste of the raw onions prevents you, you can first sprinkle the sliced ​​onions with a little salt and let it soak in for an hour. This removes the spiciness from the onions. You can also try the milder vegetable onions.

Keep Reading
By
Food

Eating Daisies: What You Should Consider

Eating daisies – is that possible? Sure, of course! Because they are not only pretty, but also very healthy. Here you can find out what you should consider when eating and collecting.

From April, the small flowers of the daisies can be seen in many meadows, on the edges of fields and on the edges of paths. Daisies can bloom well into November in warm weather, but the best time to collect them is April or May, when the flowers are young and particularly tasty.

Like many other wild herbs, daisies are very healthy: they contain bitter substances and flavonoids, among other things. In naturopathy, daisies are used as medicinal herbs.

Collecting daisies: You should pay attention to that

Luckily, daisies are easily recognizable by their blooms and don’t have a poisonous double. However, you should only pick them if they are definitely daisies. It is also important that you collect in the right places:

Do not collect near roads, especially busy ones. The soil there is often contaminated with pollutants from the exhaust gases, which are absorbed by the daisies through their roots. For this reason you should not collect in industrial areas or in places that used to be industrial areas. Some heavy metals stay in the soil for a long time and are very toxic.
Do not collect near chemically fertilized fields or pastures. Likewise, you should not pick daisies in places where pesticides are sprayed.
Don’t collect in places where there are a lot of dogs.
It is safest if you collect the flowers in your own garden. In order to protect the stock, you should never pick off all the daisies in one place and also not uproot the whole plant. Instead, cut off the flowers with scissors or a knife.

You should keep this in mind when eating the daisies

Process the daisies as soon as possible after you pick them. You can keep them in the fridge for a few days. You can also preserve the buds by pickling them.
The risk of ingesting dangerous germs or parasites through the consumption of wild herbs is quite low. However, wash the buds thoroughly before eating them.
Daisies are healthy in small amounts, but large amounts are poisonous. If you experience diarrhea, vomiting, or seizures after eating daisies, you should see a doctor.

Keep Reading
By
Cooking Tips

Warming Up Rice: What You Have to Consider

Reheating rice is not a problem. However, you should follow a few tips to avoid possible bacteria. With our tips you can reheat your leftover rice.

Rice is one of the staple foods worldwide. It is often used as a side dish for curries and other dishes. But what to do if part of the rice dish is left over? We give you tips on how to store rice properly and reheat it:

If you have any rice left over after eating, you can store it in the fridge. However, it only lasts two days. If your rice is older, trust your senses. How does it look, how does it smell? Do a little taste test before you continue using it.
If you want to store it longer, you should freeze the rice.
In both cases, however, make sure that the rice is in airtight packaging.

Warm up rice: this is how you do it

You can heat up the refrigerated rice in a saucepan, water bath or in a pan. Here’s how you do it:
Pan:
Put some oil or butter in the pan.
Fry the rice in it over medium heat.
Stir frequently so the rice doesn’t burn.
Water bath:
Fill a saucepan halfway with warm (not boiling!) water.
Place the rice in a freezer bag and seal tightly.
Place the bag in the hot water for about 15 minutes.
Then pour the water out through a sieve.
Tip: Only use reusable freezer bags or use one of the other methods – this way you can save plastic and protect the environment.
Pot:
Put the rice in a pot.
Add a little butter or a few sips of water as the rice can burn quickly. Alternatively, you can warm it up in a sauce or curry.
Heat it up over medium-high heat until it’s warm again. Be sure to stir the rice frequently.
You should note that:
Bacteria can form on the rice when it is chilled. Therefore, it is important that you warm up the rice under heat – this can kill any pathogens.
Therefore, it is better to do without the microwave. There the food may not get warm enough to kill all pathogens.

Keep Reading
By
Food

Vegan Diet: Advantages, Rules and What You Have to Consider

The vegan diet has many advantages – but also risks. We explain what you have to consider if you eat vegan, what the rules are and how the environment and your health can benefit from them.

Many people label a vegan diet as “radical” or “extreme.” For them it is often not clear why people eat vegan. After all, if you don’t want animals to be slaughtered, you can also eat vegetarian food.

Vegans, on the other hand, not only do without meat and fish, but also all products of animal origin. This also applies to eggs and dairy products, for example.

Why are vegans so strict? Because products other than meat also kill animals. For example, only female animals are necessary for the production of eggs. When the offspring hatch, the male chicks are often gassed or shredded directly. The female chicks are used as laying hens.

The situation is similar with male calves: Since they cannot give milk, they are often slaughtered prematurely. The killing of the young males is closely linked to the production of milk and eggs.

In addition to the killing of many animals, the husbandry conditions are also a common reason for eating vegan. Most farm animals experience suffering and stress when they are kept and raised in factory farms. Many animals are also injured during transport.

Is a vegan diet healthier?

It is not easy to make statements about how healthy a vegan lifestyle is. On the one hand, this is due to the fact that vegan nutrition has not been researched for long. On the other hand, vegans may generally pay more attention to a balanced diet and a healthy lifestyle. What we know:
According to the German Society for Nutrition (DGE), vegans have a lower risk of diseases caused by poor nutrition. Examples include obesity and diabetes.
A plant-based diet can lower cholesterol. This can prevent heart disease, for example.
A vegan diet can help treat obesity, diabetes and heart disease.
The World Health Organization has confirmed that red and processed meat increase the risk of developing cancer. That’s why you should avoid it.
For whom a vegan diet is suitable and for whom it is not depends on the individual. The most important aspects:
A vegan diet in children is controversial and associated with risks. If you want to feed your children vegan, you should inform yourself in detail beforehand and preferably speak to a doctor.
Veganism can also be risky during breastfeeding and pregnancy because nutrient deficiencies can harm your baby. In these phases of life, you should therefore only eat vegan after consulting a doctor.
Eating a purely plant-based diet does not affect performance. Many competitive athletes eat vegan, for example the American professional boxer Mike Tyson.
Like everyone else, vegans must ensure that they eat a varied and balanced diet. The vegan food pyramid can help you with this.

Vegan diet: prevent deficiencies

Certain nutrients occur more often or only in animal products. If you decide to follow a vegan diet, you should find out exactly which plant sources you can get these nutrients from – otherwise you may develop deficiency symptoms. This applies in particular to the following nutrients:
Vitamin D,
essential fatty acids,
calcium and
Iron.
Under the linked articles you can read about the foods in which the substances are found.

It is more difficult with vitamin B12: The vitamin is mainly found in fish, but also in dairy products and eggs. Therefore, if you follow a vegan diet, you may need to take vitamin B12 supplements. Clarify this with your family doctor.

Environmental balance of a purely plant-based diet

A vegan diet requires significantly fewer resources than one that includes animal products. An example explains why this is so:
In order to grow vegetables and grains, the crops must be grown, watered regularly and finally harvested after a few months.
The situation is different with meat or animal products: an animal needs water and feed regularly for years, which in turn has to be cultivated first.
For example, one kilogram of beef contains:
about 5 kilograms of grain,
approx. 15,000 liters of water (for the feed and also for the animal itself)
a usable area of ​​27 to 49 square meters.
The digestion of the cow also produces 22 kilograms of greenhouse gases per kilogram of meat. With a vegan diet, on the other hand, you can reduce your carbon footprint.

Many vegans are accused of polluting the environment by consuming soy products. For this it can be stated:
In fact, the cultivation of soy is often not ecological. According to the WWF, soybeans are mainly imported. 80 percent of the soy used as animal feed in Germany comes directly from South America.
Parts of the rainforest are cleared for cultivation. After the soy has been harvested, the areas mostly lie fallow.
But it is also a fact that most of the soy (98 percent) is used as feed for animals in factory farming. The beans are a popular feed for fattening animals because they gain weight particularly quickly.
Only two percent of the soy grown worldwide is processed into tofu or soy milk at all.
The soy that is processed into food for humans usually grows in Europe. Organic soy often comes from Germany.
Factory farming thus contributes significantly to the deforestation of the rainforest. This is driving species extinction and we are losing an important carbon store on earth.

Nevertheless, not every vegan product is automatically sustainable:
Vegan foods generally cause fewer greenhouse gases than animal products. However, if you buy fruit and vegetables out of season, the environmental footprint of your vegan diet will deteriorate. Because the food has to travel long distances by plane or is grown in heated greenhouses.
For example, when tomatoes (PDF) are grown in a heated greenhouse in winter, they emit ten times more greenhouse gases than locally grown tomatoes during the season.
Even heavily processed meat substitute products are not very ecological. They are processed in many energy-intensive steps and cause packaging waste. Therefore, you should not eat such products too often. In addition, meat substitutes often contain a lot of fat, sugar and unhealthy additives.
Caution is also advised when it comes to trendy superfood: avocado, chia seeds and the like are healthy, but are often flown in from far away. As a rule, there are regional alternatives for these foods, such as flaxseed or hemp seeds.

Keep Reading
By
health

Muscle Building Through Nutrition: You Should Consider This

Eating right is just as important to building muscle as exercise: it depends on what you eat and when. You can read here what else you should pay attention to when it comes to your diet.

Muscle building through diet: Eating healthy is important

Muscles grow when you challenge them in training. However, it is also important to eat a diet that provides the body with sufficient energy and the necessary material. Otherwise he cannot build new muscles.

To build muscle through nutrition, you need the following nutrients in particular:
Proteins: The amino acids in the proteins are the building blocks of the muscle cells.
The minerals zinc and magnesium: They support the development of muscles.
In order for your body to be able to complete the training workload, it needs energy and all the essential vitamins and minerals:

Carbohydrates: They provide the energy for driving the body.
Minerals and water: Do you sweat out when you are physically active? Your water and mineral balance should always be balanced.
Vitamins and fats: They round off a healthy diet and ensure that you feel good in your body.
Scientists advise amateur athletes to eat a balanced and varied diet: it should be rich in carbohydrates but low in fat. Whenever possible, use food from organic farming and from your region. They are not only healthier and free of pesticides – you also contribute to climate protection by supporting short transport routes.

A healthy diet supports muscle building: It creates resilient muscles that can fulfill their natural tasks. Well-trained muscles are not only a visual stimulus, but also important for your health, for example for the trunk muscles. By building muscle, you prevent back pain and reduce postural damage to the shoulders and neck. These complaints are widespread today: Anyone who has to sit for a long time, for example at a desk in front of the computer, neglects their core muscles and needs a balance.

Building muscle with a high-protein diet

Proteins contain essential amino acids that you need to build muscle. However, the following formula does not apply here: A lot of material also helps a lot. The Apotheken-Umschau explains that a protein-rich diet only helps to build muscle if you train at the same time. During training, the body has an increased need for proteins and also uses them to build muscles. Without training, he excretes the excess proteins unused.

According to a study, the protein requirement for active athletes is between 1.2 and 1.4 grams per kilogram of body weight. With intensive weight training, the value can rise to 1.8 grams per kilogram of body weight. In comparison: the average daily protein requirement is around 0.8 grams per kilogram of body weight.

Do you need animal protein to build muscle?

According to nutritionists, it is not the pure mass of the proteins that is decisive for building muscle, but their biological value. The biological value states how high the proportion of proteins from food is that the human body can actually utilize.

In this respect, the proteins of livestock are ahead – but meat and sausage often contain saturated fatty acids that put a strain on the body. Experts therefore generally recommend a mixed diet of vegetable proteins and animal foods that contain little fat. These include dairy products, lean meat or eggs.

At PETA, vegan nutritionists have their say. For them, plant-based protein sources have an advantage because they provide a nutrient combination of carbohydrates and fiber. For example, legumes such as beans, lentils and peas contain all the important nutrients for muscle building. This makes them a power food for athletes.

Other plant-based protein sources include:
Soybeans, including tofu, soy drinks or seitan and tempeh
Nuts such as Brazil nuts, peanuts, almonds or cashew nuts
Whole grains and pseudo-cereals like hemp and amaranth

Minerals also play a role in building muscle through nutrition

In order for the body to be able to process the amino acids from the proteins, it needs zinc and magnesium.

Zinc: Is directly involved in building muscle cells.

According to the medical portal Onmeda, the recommended requirement for men is 11 to 17 milligrams per day. For women it is slightly lower, at 7 to 10 milligrams per day.
Your body gets new zinc from dark meat (e.g. lean beef), dairy products or eggs.
It’s also vegan: legumes, tofu, nuts and whole grains also contain zinc. Attention: In some cases, the body is less able to absorb zinc from plant sources. Fruit acids and the fermentation or roasting of food help him to do this.
Magnesium: Ensures that the muscles can work optimally. It is also involved in energy metabolism and the body needs it to process protein. Magnesium is therefore indispensable for building muscle through nutrition.

According to Onmeda, the daily requirement for men is about 350 milligrams. Women get by with 300 milligrams.
Magnesium is abundant in plant foods. These include whole grain products, oatmeal, nuts, sunflower seeds, legumes and green vegetables.

Keep Reading
By
Cooking Tips

Espresso in Italy: You Should Consider That as a Tourist!

Italy is the mecca for every coffee lover. Traditional barista celebrate the coffee preparation and that tastes and you can see. The ambience is also right: sun, rustic furniture, sociable chatting. Word has now been getting around that this fun of coffee is not quite cheap.
But, is this really the truth? A small “Caffè” knig.

Caffè much coffee

Espressoin Italy is traditionally an espresso. There are filter coffee, but you should expressly mention that when ordering. There are even localities in which a so -called Caffè Tedesco is not even served. In principle, he is only offered for tourists in hotels and tourist -close cafés.

The “counter trick”

If you were evil, you could call it a tourist trap. But you could also say that most vacationers are simply poorly informed. Because: For the fast espressogenic nut at the counter – standing, of course – the highest prices apply by law. The so-called “Al Banco” prices are binding for all bars, whether large or small, well-known or alternative, in Milan or in a small provincial village. However, the exact prices depend on the region, although they are a maximum of 1 euro. The prices at the table are completely different. Here the host can decide which “service surcharge” he demands. In Venice, for example, well and also 6 euros upwards. Of course, it can still be worth that. Most of the time it is still the case that the advertised prices relate to consumption at the counter. A look at the table menu should therefore be risked in any case!

Cappuccino for breakfast

Cappuccino strict, the cappuccino is actually only appropriate for breakfast. Because after 11 a.m. it is a bit frowned upon by the Italians. Only imaginable when it’s cold outside. Why it is like that? A cappuccino is considered a heavy drink that is not digestive, but must primarily be digested itself. If you do not want to oppose this tradition, but still want some milk to your espresso, then as an alternative there is the so-called Caffé Macchiatto (an espresso stained with milk, i.e. almost a mini cappuccino without foam). While there is still a tolerance limit at this point, it is an absolute “no-go” to order a cappuccino right after the meal.

Finally, it should also be said that there are no fixed “coffee times” in Italy. Espresso is drunk around the clock and everywhere. Also, the glass of water for espresso is by no means mandatory as is often reported. In most cases, water is reserved for free, but this is not typical of Italian.

Keep Reading
By
Cooking Tips

Eating Leeks Raw: What You Should Consider with Winter Varieties

Wondering if you can safely eat leeks raw? We have the answer and will show you what to look out for when eating raw vegetables.

Leeks – also known as leeks – contain many healthy ingredients, such as iron and magnesium as well as vitamin C and vitamin K. You can buy them from regional cultivation almost all year round (from July to April).

A distinction is made between summer leeks, which grow in the summer months, and winter leeks, which are grown in the winter months. The difference between the two varieties lies in the taste: the winter leek is much hotter and more bitter.
So you can use leeks in the kitchen almost all year round. But you can not only cook or fry leeks, you can also eat them raw. The advantage of this is that the many nutrients and vitamins are retained and, unlike with cooking or frying, are not lost. In another article, you will learn more about why you should eat vegetables raw.

Eat leeks raw – you should pay attention to this

With our little hints you can safely eat not only the summer leek, but also the tart winter leek raw:

Especially if you want to eat leeks raw, you should cut leeks and wash them well to remove the soil between the leaves.
Raw leeks taste similar to onions. That’s why you’re less likely to bite into a leek than into a crunchy apple. On the other hand, it is good to chop raw leeks finely and add them as an ingredient in a salad, for example.


As already described above, the winter varieties are tart and sometimes quite hot. They differ in this from the summer varieties. Would you like to eat raw leeks in winter too? You can take the spiciness out of the winter leek by blanching it briefly in apple juice or water.

Keep Reading
By
Cooking Tips

Freezing Tomatoes: How It Works and What You Have to Consider

Tomatoes can be frozen, but they lose their flavor in the process. You can read here what you should pay attention to and when it makes sense to freeze tomatoes.

Freezing tomatoes: Only good quality, please

Tomatoes are wonderfully aromatic and a real treat in summer. If you have too many tomatoes, you can freeze them so they don’t break. Here, however, it is important that the tomatoes are not soft and have no rotten spots or bruises. You should also remove the green stalk.

Of course, it only makes sense to freeze tomatoes if you really can’t process them fresh. Because when they freeze, they lose their aroma – after defrosting, you can no longer eat them raw, for example in a salad, but should cook them. It is ideal if you process them into a tomato sauce, for example.

Three ways to freeze tomatoes

You now have several options for freezing tomatoes:

fresh and freeze whole
Freeze cut into small pieces
pureed (and seasoned) and freeze as a sauce
tomatoes in one piece

If you freeze the tomatoes whole, you should remove the skin first. During the freezing process, the water in the fruit expands and the tomato can burst. You can easily remove the skin by blanching the tomatoes briefly and then carefully peeling off the skin. (More info: Peeling and skinning tomatoes: easily with a simple trick)
Place the round tomatoes, which are still whole, on a small baking sheet or similar surface (e.g. cutting board) and place in the freezer.
As soon as they are frozen, take out the pads and put the tomatoes in a cotton bag, for example, and put them back in the freezer.
Sliced ​​Tomatoes

For the diced version, you don’t need to skin the tomatoes because slicing them gives them room to expand.
Dice the tomatoes, remove the core and place in a mason jar.
After the small pieces of tomato have thawed, they are particularly good for pizza toppings or sauces that you don’t want to have a completely smooth puree.
Pureed tomatoes

The easiest way to freeze tomatoes is to freeze them already pureed and ideally seasoned.
For example, you can use the plastic-free method with ice cube trays.
In addition, if it has to be quick, you have a ready-made tomato sauce immediately.
So prepare the tomatoes according to your favorite recipe, let them cool and then freeze them. Alternatively, you can cook them without spices and freeze them.

Keep Reading
By