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Coffee Enjoyment in Abundance: How Many Cups of Coffee a Day are Still Healthy – and When Does it Become Dangerous?

Coffee is one of the most popular hot drinks. The average person drinks three cups a day in this country. But is that still healthy?

From how many cups is coffee harmful?

The caffeine contained in coffee boosts bodily functions, increases hand rank, expands the bronchi and promotes concentration. Whether caffeine can kill is also easy to answer – yes, it can. A quantity of several grams becomes dangerous. The stimulant affects everyone differently. Not only in terms of the effect, but also in terms of how long it takes the body to break down the caffeine. While it takes some people just a few hours for caffeine to be metabolized, for others the process takes much longer.

When it comes to blood pressure, high blood pressure patients have nothing to fear, Professor Wolfram Delius assures the pharmacy umschau. Coffee increases heart rate, but to a manageable extent. With regular consumption, this effect is even weaker. The thesis that coffee is a “water stealer” has also been refuted. The diuretic effect cannot be dismissed out of hand, but is due to the large amounts of water that you support when drinking coffee, the professor refers to the lack of data. Under certain circumstances, those affected can feel cardiac arrhythmias more strongly after drinking coffee. What is certain, however, is that coffee lowers the risk of diabetes. “This is shown by large observational studies,” says Dr. Young Hee Lee-Barkey, Senior Physician at the Heart and Diabetes Center NRW in Bad Oeynhausen.

Can coffee even prolong life?

nutritionist dr. Anna Flögel, who researched at the German Institute for Human Nutrition in Potsdam, emphasizes “If you live unhealthily, for example because you smoke or drink alcohol frequently, coffee does not make you healthier.” Researchers have now discovered the maximum amount of coffee you should drink per day before it becomes unhealthy: too much coffee increases the risk of a heart attack. While men consume an average of 3.6 cups per day, women only drink 3.2 cups of coffee. Researchers at the University of South Australia have investigated whether these amounts are dangerous to health.

There are still many myths and theories surrounding the popular hot drink. One side warns against too much coffee, the other side even claims that it has a healing effect. According to recent studies, drinking coffee could reduce the relative risk of death. In addition, filter coffee is said to help against high cholesterol levels, and in one German city people with liver disease are even asked to consume up to six cups of coffee a day. The “University of South Australia” has examined more closely whether coffee is really harmful”

Global coffee consumption: three billion cups a day

“Around three billion cups of coffee are drunk every day worldwide. Knowing the limits of what is good and what is bad is essential,” says Professor Elina Hyppönen. She is Director of the Australian Center for Precision Health at the University of South Australia Cancer Research Centre. She also says, “As with many things in life, it’s all about balance; if you overdo it, your body will pay for it.”

Risk of heart disease increases with too much coffee

The study found that drinking more than six cups of coffee increases the risk of heart disease by up to 22 percent. More precisely: The study found that too much caffeine can lead to increased blood pressure. This is considered a precursor to serious heart disease. A certain dose can therefore also have negative consequences for health. The study was the first to provide a recommendation for the maximum amount of coffee you should drink per day.

As with most things, the same applies to coffee: as long as you don’t overdo it, drinking it every day is not harmful to your health.

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Food

Insider Tip Black Garlic: What Can The Fermented Bulb do – and What Does it Taste Like?

Black garlic is an absolute insider tip for the kitchen. But how does the black tuber taste and what else can it do?

What is black garlic?

Black garlic or “Black Garlic” is a delicacy in Japan, China and Korea and belongs in every good kitchen there. But in the meantime, the black tuber has gradually become better known and, above all, more popular. However, the black bulb is not a special variety, but rather ordinary garlic (Allium sativum).

But where does the unusual color come from? The reason lies in the processing of the garlic. It is fermented for weeks in high humidity and heat. As a result, the sugar and amino acids contained in the garlic are converted into tanning substances, so-called melanoidins. The result: the tubers gradually turn black.

This fermented garlic is much easier on the stomach because it contains fewer polysaccharides. The fermentation also gives it a very special taste of vanilla, caramel or even plum and some liquorice

This is how you can ferment your garlic yourself

If you want to make your own fermented garlic yourself, you’ll need to prepare it a little differently. Because a week-long fermentation in the oven would be far too expensive. But if you can do without the black color, there are two simple production methods in particular:
With honey: peel the garlic and press it lightly. Then put it in a jar with a wire seal and pour honey over it until the jar is about 2/3 full. Keep the jar in a dark place for several weeks, turning it from time to time. Once the garlic has completely sunk in the honey, it’s done.
With salt: Make a saline solution by stirring 3 grams of salt into 100 milliliters of water. Place the peeled garlic cloves back into a mason jar and fill it 2/3 full with the brine. Now the jar is well sealed and put in the fridge for about four weeks. In the first few days you should open it briefly once a day and then close it tightly again.
Depending on your taste, you will like the sweet or salty variant of fermenting your garlic better. Try it yourself and then test your garlic in the kitchen.

Black garlic in the kitchen: the healthy black bulb goes well with it

Conventional garlic is inherently very aromatic and healthy. The little toes are antibacterial, can prevent cardiovascular diseases and are also considered a natural cholesterol-lowering agent. These are just some of the tuber’s effects. However, so-called secondary plant substances are still produced in the garlic as a result of the fermentation. They protect our cells and slow down free radicals. In addition, probiotics are produced, which protect both our intestinal flora and the immune system.

The Black Garlic is particularly popular in Asian dishes and is ideal for sauces and marinades. But in the meantime it is also becoming increasingly popular for pasta dishes. For example, you can also cook the classic spaghetti aglio e olio with black garlic. It is also ideal as “black” garlic butter. Serve them with fish, meat or potatoes, for example.

In addition to the flavor component, the black garlic is also ideal for decoration. However, you should rather use a copy from the Asian store. Like regular garlic, don’t use too much if you don’t tolerate it well or if you’re taking blood-thinning medication. Garlic can enhance the effects of such drugs. Otherwise you are doing something good for yourself, your health and your palate with black garlic!

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Food

Does The Universal Root Ginseng Live Up to Its Promises?

Ginseng is probably the best-known medicinal plant from traditional Chinese medicine (TCM). It has the reputation of being able to practically stop aging and at least alleviate almost all age-related problems.

As a tea, extract or powder, the ginseng root is said to strengthen the immune system, help against Alzheimer’s and increase mental performance. In addition, it is said to drive away fatigue, accelerate convalescence after serious illnesses or operations and have a potency-enhancing effect.

With this impressive list of applications, it is no wonder that ginseng is also referred to as the “all-healing root”. But are all of these claims really true, or is it all just a possibility that hasn’t been proven? That’s what we wanted to find out and during our research we came across a completely different, negative aspect of the alleged miracle root.

Typology and botanical properties of true Korean ginseng

The term ginseng is colloquially used for several Asian roots, all of which contain the so-called ginsenosides. With Panax Ginseng, the real ginseng from Korea, the concentration and thus the effect is the highest. Other names for real ginseng are Korean or Asian ginseng.

The herbaceous plant, whose roots are considered a natural medicine, originally came from the deciduous and mixed forests of Korea. There were also a few small occurrences of wild ginseng in north-eastern China. In the meantime, however, there are hardly any wild plants left, today’s ginseng comes from plantations. However, the ginseng root is still harvested and cultivated by hand because it requires a lot of care. Incidentally, the name “ginseng” comes from the Chinese and roughly translates to “human root”.

Ginseng is a very slow-growing plant, the roots can only be harvested after at least four, preferably six to eight years.

What is the effect of the ginseng root?

In TCM and in Korea, ginseng has a long tradition as a medicinal plant; the ground root has been used there for over 2000 years. The plant has been known in Europe since the 17th century. It was not recognized as a medicinal plant in this country until the 20th century. The active ingredients contained in the root, the ginsenosides, have been repeatedly examined for their effect in traditional areas of application.

The ginseng root is valued above all as an invigorating agent that stimulates the metabolism, makes you lively and strengthens the immune system. The all-healing root should at least have a supportive effect on almost every type of illness and accelerate convalescence. For the same reason, ginseng is also said to have an anti-aging effect, the ginsenosides are also said to act as free radical scavengers and antioxidants. This in turn should lead to better cognitive and motor performance, especially in older people, but not only. In addition, several studies in American clinics indicate that ginseng can reduce stress, inflammation and the risk of cancer.

The ginseng root is also a hot candidate as a remedy for Alzheimer’s. The miracle root has another important range of effects: it is said to promote potency and libido in men and help women with menopausal symptoms.

So is the ginseng root really a universal healing root?

Because the ginseng root was recognized as a herbal remedy a long time ago, there are a number of studies on the various areas of application. They all suggest that ginseng may actually have the claimed effects. But (and there is always a “but” with such alleged miracle cures): That’s not entirely true. If you take a closer look at the studies, you will discover that they were only carried out in vitro (i.e. in the test tube) or on mice and rats. And even if there were experiments with human subjects, the random samples were only small or the experimental setup was not suitable for excluding other influencing factors. The advertising promises of the manufacturers about the allegedly scientifically proven effect are therefore not correct. The available results provide indications, but nothing more.

On the other hand, the root is quite effective as a pick-me-up and invigorating agent in times of increased stress. The ginsenosides have a similar effect as caffeine. Ginseng therefore has some side effects that must be taken into account. The invigorating effect can lead to high blood pressure and tachycardia; it also enhances the effects of caffeine. Furthermore, ginseng increases the tendency to bleed and is therefore particularly dangerous in combination with ASA (active ingredient in aspirin) and coumarins (anticoagulants). Diabetics, people with high blood pressure and anyone taking the above medications should therefore speak to their doctor before taking them.

The intake: ginseng tea, capsules and tablets

Radix ginseng, the ginseng root, is processed in two ways: the white ginseng is only dried and ground into ginseng powder, the red ginseng is boiled before drying and gets its color in the process. The red variant is said to be more effective. The pure powder is rarely taken, and it is not used for cooking or baking. It is either concentrated in capsules or pressed into tablets, or it is drunk as ginseng tea. In addition, the universal root is also sold in the form of extracts or tonics.

For ginseng tea, pour 150 milliliters of hot water over about three grams of ginseng powder and let the brew steep for five to ten minutes; then you strain the tea and enjoy it. Ginseng capsules and tablets should be dosed according to the information on the package. It should be used daily for at least four weeks, as the effect does not start immediately. Doctors recommend taking a break of several months after three months, as there are no studies on the long-term effects of the universal root. After that, ginseng can be used again for three months.

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Food

Matcha Tea: Does The Green Pick-Me-Up Make You Healthy and Happy?

Matcha tea was and is the best and finest tea in Japan, which used to be reserved for the elite only. The bright green, frothy drink is still considered a cult drink.

However, the trend towards matcha tea did not come to Germany directly from Japan, but from the USA. Stars, starlets and wannabes have been spotted there with the green “in” drink in their hands for a number of years.

It is said to make you slim, fit and healthy, and helps fight signs of aging and even cancer. Like all other green teas, it also serves as a stimulating alternative to coffee with its caffeine content (tein). Is the expensive cult drink worth its price?

Why is matcha tea actually powder?

Matcha tea is one of the green tea varieties and is traditionally drunk in Japan. The tea probably originally came from China, but was forgotten there. Unlike “normal” green teas, matcha tea is not prepared as a decoction of tea leaves, but from a bright green powder.

This powder consists of finely ground green tea leaves from which the stalks have been removed. “For Matcha of the highest quality, the tea farmers even remove the leaf veins by hand,” explains Heidrun Schubert from the Bavarian Consumer Advice Center

Only the pure leaf remains, which is also consumed as a whole in tea. Since matcha tea is a so-called “shade tea”, the tea bushes are shaded with bamboo mats or similar four weeks before harvest. This makes the leaves particularly intense green.

Prepare matcha tea

If the matcha tea from the green powder is not brewed properly, neither the taste nor the effect are said to be right. Preparing matcha tea is part of a tea ceremony in Japan. You don’t have to make a ceremony out of it at home, but it still takes some practice and effort.

The water for the foamy tea should be as soft as possible, it must have a temperature of 80° Celsius when brewing. The easiest way to check this is with a roast thermometer. About a teaspoon of the powder goes into a bowl, which you then pour on with around 100 milliliters of water.

Then manual work is required – matcha tea has to be opened during preparation. To do this, take a special broom made of bamboo (the Chasen) and stir with a loose wrist in your own movement until the powder has completely dissolved and a fine foam has formed on the surface.

The right accessories

In order for the preparation to succeed, you need the right accessories – a normal teacup or blender is not enough to create the perfect foam. A set consists of the already mentioned bamboo whisk, a suitable bowl and a bamboo spoon for portioning the tea powder. Purists or lovers then get a suitable ladle and a Japanese kettle.

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Food

Vitamin C: What it Does, When It’s Missing, Where It’s in

The water-soluble vitamin C, also known as ascorbic acid, is known to everyone and experiences a revival every year when the weather is bad. But why vitamin C at all? “It helps against a cold,” is the popular opinion. Unfortunately, it’s not that simple.

Vitamin C strengthens the immune system. However, it has not been scientifically proven that it really has a preventive or healing effect on colds. And if the cold is already there, it comes, stays and goes (as a rule of thumb) for three days each – with or without the administration of ascorbic acid.

Vitamin C: effect

However, vitamin C not only helps the immune system, it can do much more:
As a radical scavenger and antioxidant, it protects cells from premature aging processes
necessary for the formation of collagen (component of connective tissue, teeth, skin, hair and nails)
important for cholesterol metabolism
important for fat metabolism
important for optimal absorption of iron
can increase sperm count
inhibits the formation of carcinogenic nitrosamines during digestion
it helps in the formation of messenger substances and hormones

Vitamin C: deficiency

We humans cannot produce ascorbic acid ourselves and therefore have to get it from food. If our body doesn’t get enough of it, it can even lead to a disease: This is how scurvy occurs due to a vitamin C deficiency. Scurvy used to be the leading cause of death among seafarers who lacked access to fresh food at sea. Even today, scurvy still occurs wherever people eat too little C-containing food. If infants are affected, the disease is called “Möller-Barlow syndrome”, but the cause is the same.

Vitamin C deficiency manifests itself as follows:
bleeding gums
susceptibility to infection
poor wound healing
Joint and bone pain due to bleeding under the periosteum
Bleeding of the skin and mucous membranes, organs, muscles
tooth loss
Fatigue, dizziness and exhaustion
muscular dystrophy
joint inflammation
severe diarrhea
cardiac insufficiency
depressions
However, these symptoms can also have other causes.

Vitamin C: overdose

If you take too much vitamin C, you will get digestive problems such as diarrhea from about three to four grams per day. However, such a high intake can only occur through incorrect dosing of food supplements and cannot be achieved with natural foods. To clarify the amount: a heaped teaspoon of powder corresponds to about one gram.

People who are prone to kidney stones or have damaged kidneys should be particularly careful not to overdo it with ascorbic acid-containing remedies. After all, even a dose of one gram per day can lead to side effects.

Vitamin C: the daily requirement

The German Society for Nutrition (DGE) revised the reference values ​​in 2015, so that other information can be found in older literature. The DGE differentiates between the requirements for men and women, since the daily requirement also depends on body weight. According to the new guidelines, women should take in 95 mg and men 110 mg of vitamin C with food per day. The requirement increases to 105 mg for pregnant women and 125 mg of vitamin C per day for breastfeeding women. Smokers and also passive smokers have a significantly higher daily requirement of 135 mg (women) or 155 mg (men) per day.

Vitamin C: in which foods?

When it comes to vitamin C, everyone immediately thinks of citrus fruits. But even before lemons, oranges and tangerines ended up in our fruit basket, it was possible to have enough of them all year round. There are many locally grown fruits and vegetables that we can use to meet our daily needs.

The star among the local vitamin C bombs is the sea buckthorn. It originally comes from Central Asia, such as Mongolia. To this day, he ensures that people in barren, hostile regions are always well supplied with it. With 450 mg of vitamin C per 100 g, sea buckthorn is a local superfood that is only surpassed by the almost twice as high C content (1250 mg/100 g) of fresh rose hips and makes acerola superfluous.

Citrus fruits come a long way behind with only around 50 mg/100 g. Far better performers: blackcurrants (189 mg/100 g), peppers (139 mg/100 g), kale and Brussels sprouts (105-110 mg/100 g) or strawberries (63 mg/100 mg).

Unfortunately, much of the vitamin content of food is lost during preparation and storage. So make sure you buy food as fresh as possible – preferably directly from the producer – only store it for a short time and wash it undivided. Only cut fruit and vegetables just before eating to get the largest possible portion. Because ascorbic acid is heat sensitive, make sure you keep cooking times as short as possible.

By the way: It is also added to food as a preservative under the E numbers E300 to E304, E315 and E316. Manufacturers use this to protect, for example, apple juice from oxidation and browning; Cooked sausages can be made appetizingly reddish with it. It is also sometimes added to flour to improve its baking properties.

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Lifestyle

How Does Hair Grow Faster?

With these home remedies, your hair will grow faster and get a nice shine. If your hair is brittle, you don’t always have to go straight to the hairdresser. With these natural home remedies, which you also have in your kitchen, your hair will grow faster.

Hair can suffer, especially in summer: A lot of sunlight, frequent showers, and sweating can make your hair strawy and brittle. Don’t let that discourage you. Your hair can grow back shiny and strong. The following home remedies can boost your hair growth.

1. Healthy eating

Actually, this is not a home remedy just for your hair, but a must for a healthy life. Your hair and nails are made up of amino acids. A nutritional deficiency leads to hair loss. In addition, you should consume the following vitamins and minerals throughout your diet:

Zinc

Zinc is responsible for cell division and can accelerate hair growth. In the diet, it is found in nuts and meat.

Amino acids

They are also colloquially called proteins. They accelerate growth and are the building blocks of your hair. So it doesn’t work without it. All 9 amino acids must be absorbed for perfect hair growth. They are found in tofu, legumes, meat, and fish. If you like, you can also use a protein shake for optimal care.

Biotin

Biotin is crucial for blood flow to your scalp. This is how your hair roots get their nourishment. Biotin is found in oatmeal, nuts, and spinach. For those who are lazy, biotin is also available as a tablet for supplementation.

Vitamin A

Vitamin A promotes hair growth. It is found in tomatoes, apricots, and dairy products.

iron

Iron not only promotes blood formation but also accelerates hair growth. It is found in spinach, parsley, and mussels.

2. Brush properly

Proper hair care is important for healthy growth. The hair roots are sensitive and should not be damaged by vigorous brushing. Metal or plastic brushes should not be used. It is better to use brushes made of natural materials such as wood and natural bristles.

3. Regular haircuts

Haircutting has a positive effect on your hair health. If not trimmed regularly, split ends will form. In the worst case, it can later affect the entire hair. Regular cutting promotes your hair growth and the regeneration of your hair.

4. Hair grows faster with the proper shampoo

Silicones and other additives should be avoided in care products. They weigh down the hair and can hinder growth. Better to use natural care and styling products.

5. Hairstyle

Especially in summer, a ponytail or an updo cools you down. But be careful: If the hair is tied together too tightly, it can break and fall out. A ponytail that is too tight can be a reason for your hair loss. The hair root is damaged by the pressure and the hair breaks off. Instead, go for loose braids or wear your hair loose. Give your hair and hair roots a break from time to time.

6. Hair Masks

A hair mask helps to regenerate your hair, give it a new shine and accelerate hair growth.

Olive oil with rosemary

The mixture is heated in a cup. After that, the mask needs to steep for 3 days before being gently applied to the hair and scalp. After half an hour, the mask can be washed out again. The olive oil and rosemary support growth and ensure shiny hair.

Soybean mask

For this mask, soybeans are mashed with water in a blender. After that, the milk-like mask is applied to the hair. Soy contains all the important amino acids. Better than any conditioner, these absorb into your hair. Your hair will look healthier and feel softer after use.

Avocado mask for fast hair growth

For this mask, a ripe avocado is mixed with a little olive oil in a bowl. The mask is then applied to the hair and scalp. Avocado contains a lot of vitamin E and stimulates hair growth. The hair is cared for and shines after use.

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health

Carotene: Does it Really Have to Be Capsules and Tablets?

Carotene tablets are supposed to protect our skin and, as “beauty capsules”, ensure “beauty from within”. But is it really necessary to supplement carotene or can we also meet our needs naturally?

What are carotenes?

Carotenes are secondary plant substances and belong to the group of carotenoids. They are the reason for the red, yellow or orange coloring of various types of fruit and vegetables. Synthetically produced, they are therefore also often used as food coloring. The name comes from the Latin word “carota”, which means “carrot” and thus alludes to the best-known carotene supplier.

There are over 600 carotene variants, of which around 60 can be converted into vitamin A by the human organism. The so-called beta-carotene has the highest vitamin A activity and is therefore the best-known and most important representative of the carotenes. Since it is an important precursor of vitamin A, it is also referred to as provitamin A.

Why do we need carotene?

The most important function of carotenes is their cell-protecting (antioxidative) effect: carotenes eliminate free oxygen radicals in the tissue and thus protect us from harmful environmental influences such as infections and UV rays. Carotene is also instrumental in strengthening our immune system.

If carotenes are converted by metabolism, they fulfill other important functions as vitamin A. The importance for our eyesight is well known. Surely everyone has heard the saying “Have you ever seen a rabbit with glasses?” However, what many do not know is that without vitamin A we would not be able to see anything at all. The gaze impulses that hit our eyes first have to be forwarded to the brain, where they are processed into correct images. This forwarding would not even take place without vitamin A. A vitamin A deficiency can therefore actually lead to visual disturbances, such as night blindness or reduced visual acuity, as well as very dry eyes.

Another well-known function of vitamin A is its importance for our skin. Dry, irritated or very sensitive skin can be a sign of vitamin A deficiency, as this plays a key role in the structure of the skin. Vitamin A is also important for the stability of our bones and the functionality of our mucous membranes.

Which foods contain carotene?

In the dietary supplement market, carotene tablets are advertised as “sun protection from within”, “help to activate a tan” or “cure against dry skin”. However, if you integrate different types of fruit and vegetables into your diet every day, you will be able to cover your need for carotene without tablets and pellets. According to the German Society for Nutrition, the recommended daily intake of carotene is two to four milligrams.

As a rule of thumb, all red, yellow, or orange fruits and vegetables are high in carotene. These include e.g.:
carrots
sweet potatoes
pumpkin
paprika
tomatoes
apricots
mangoes
nectarines
peaches
sea ​​buckthorn
persimmons
But many green vegetables also provide your body with carotene. The color of the carotene is overlaid by the green of the high chlorophyll content. Kale has the highest carotene content of all foods: just 25 to 40 grams cover your daily requirement. Spinach, rocket, savoy cabbage or lamb’s lettuce are also examples of vegetables containing carotene.

So that your body can use the carotene accordingly, you should always eat the vegetables and fruits mentioned with some (high-quality) fat. For example, you can sauté vegetables in some oil or butter, add olive or linseed oil to your salad, or sprinkle some nuts and seeds over your fruit salad. In order to make it even easier for your body to digest it, you should also chew the food long enough or enjoy it pureed or as juice.

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Healthy Fast Food: Does it Exist?

Healthy fast food sounds ideal: It’s quick and easy and still healthy. Unfortunately, the latter rarely applies – instead, fast food usually contains many calories and few nutrients. But there are exceptions.

“Fast food” – that means first of all “fast food”. This rather vague term has a wide variety of associations:

Fast food is food that can be prepared quickly and easily – partly because it is produced in large companies using standardized processes.
Accordingly, as a customer in the snack bar, you never have to wait long for your fries or currywurst – and you don’t have to pay a lot either.
Fast food is also “fast” because it is usually eaten quickly.
A wide variety of meals fit into this broad field. French fries, burgers, doner kebabs and currywurst are typical fast food, but you can also call sandwiches or cakes from the bakery and ready-made meals from the supermarket fast food.

With many fast food dishes it is quite obvious that they are unhealthy. But what about supposedly healthy fast food such as packaged salads? We take a closer look at the different cases.

This is why typical fast food is not healthy

Few believe that fast food classics are healthy. Dishes such as burgers and fries are characterized above all by the fact that they have a high energy density. This means that there are few nutrients for many calories. Instead, typical fast food dishes primarily contain:

simple carbohydrates that get into the blood quickly and can cause cravings.
a lot of fat, including many saturated fatty acids and various trans fats, which are said to increase the risk of obesity, diabetes and cardiovascular disease, among other things.
a lot of salt and sugar – both of which are also considered unhealthy in large quantities.
Additives, thanks to which the product has a longer shelf life, tastes better and is easier to manufacture.
In addition, residues of harmful substances are often found in processed food. For example, Öko-Test tested various chicken nuggets and found multi-resistant germs and mineral oil residues in many products.

Because fast food is so diverse, it’s hard to say exactly how healthy or unhealthy it is. Hardly anyone eats fast food in such quantities as Morgan Spurlock in the shocking film “Supersize Me” and suffers obvious health damage as a result. As a review explains, studies nevertheless come to the overall conclusion that the above-mentioned unfavorable nutrient composition increases the risk of numerous lifestyle diseases.

Incidentally, this is also due to the substances of which fast food contains too little: vitamins, minerals, trace elements and other important micronutrients. On the one hand, the basic ingredients already contain small amounts, on the other hand, many of these nutrients are lost in the processing.

According to a study, eating too much fast food can cause nutritional deficiencies that are detrimental to the body and mind. Another study suggests that frequent consumption of fast food increases the risk of depression, as fast food tends to be high in pro-inflammatory compounds.

Fast food: How to make the healthier choice

As I said, not all fast food is equally unhealthy. Here are a few general tips on how to choose healthy fast food:

Organic ready meals contain ingredients of organic quality – and therefore less chemical pesticide residues.
The sandwich from the baker is more filling if it is made from wholemeal flour.
Look out for Asian snack bars that work without the flavor enhancer glutamate.
In the meantime, there are also many shops that offer high-quality variants of classic fast food such as burgers or fries. However, it is then no longer necessarily fast food – many burger restaurants have discovered the Slow Food movement for themselves.

Tip: Many fast food dishes contain cheap meat from factory farming. For the sake of the animals, choose a vegan burger or a kebab with falafel or fried vegetables and lots of salad instead of a burger with a meat patty.

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Basal Metabolism: What Does That Mean?

Every person has an individual basal metabolic rate. We’ll show you what basal metabolism means and what it has to do with calorie consumption.

What is a basal turnover?

The basal metabolic rate, also known as the resting metabolic rate, indicates the amount of energy a person needs at rest per 24 hours. This energy keeps vital bodily functions such as breathing and heartbeat going. The basal metabolic rate depends on various factors such as age, gender, height, weight, muscle mass and state of health. It is therefore different from person to person and individual.

How can you calculate your basal metabolic rate?

The basal metabolic rate is a theoretical construct that is calculated using a formula. A formula that you can use to calculate your approximate basal metabolic rate is the “Harris-Benedict formula”:
Women: Basal Metabolic Rate = 655.1 + (9.6 * body weight in kg) + (1.8 * height in cm) – (4.7 * age in years)
Men: Basal Metabolic Rate = 66.47 + (13.7 * body weight in kg) + (5 * height in cm) – (6.8 * age in years)
There are other formulas like the “Mifflin-St.Jeor formula” which are similar but different:
Women: Basal Metabolic Rate = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 61
Men: basal metabolic rate = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
You notice that these formulas can only reflect a guideline and no binding, actual information.

If you don’t want to calculate your basal metabolic rate yourself, you can alternatively use one of the numerous free basal metabolic rate calculators on the internet.

Understanding Calories

Calories, actually kilocalories (kcal), is a unit that indicates the calorific value of food. Calorific value means heat energy that is released when a substance is burned. The more calories a food contains, the more energy it provides. You can find information on calories in Germany on every packaged food item in the nutritional information.

Note: Even healthy foods can contain a lot of calories. Pay attention to the quality of your food and a healthy diet.

Basal metabolic rate and calorie requirement

As mentioned, your basal metabolic rate is the amount of energy your body needs to survive. Your calorie requirement (or energy requirement) is the energy that you consume through exercise and work in addition to the basal metabolic rate.

This is how you can calculate your calorie requirement: total energy requirement = basal metabolism + performance metabolism

Each activity of the day is added up and, together with your basal metabolic rate, represents your specific daily calorie requirement. Another factor that influences your total energy requirement is thermogenesis. This is the energy you need to metabolize the food you eat.

Just as there are online calculators for basal metabolic rate, there are also calculators for calorie needs and total energy expenditure.

Lose weight with the knowledge of basal metabolic rate and calorie requirement

The more you train, the more you move every day, the more calories you burn. Your basal metabolic rate is always the same, you can only make a difference with exercise and food intake.

When you consume calories from food or drink, you have to use that energy to keep from gaining weight. Otherwise, the excess energy is converted into body fat. This is due to evolution, because in the past it was vital to have (fat) reserves for bad times. In today’s society, this is no longer an issue.

There are three options:
If you take in more calories than you expend, you gain weight. (calorie excess)
If you take in the same number of calories as you expend, you will maintain your weight.
If you take in fewer calories than you expend, you lose weight. (calorie deficit)
If you’re a little over your energy needs, that doesn’t necessarily mean you’re gaining weight. For example, if you do strength training, this excess energy is used to build muscle.

In order to burn one kilogram of body fat, almost 7,000 calories must be burned. Every body burns energy and therefore calories at different rates. People with a higher proportion of muscle, for example, have a higher basal metabolic rate because muscles also use energy at rest.

In short: More exercise means more calories burned. If you also pay attention to a correct diet, you can lose or maintain your weight.

Important: You should never consume so many calories that you fall below your basal metabolic rate. Because this is essential!

Note: Losing weight quickly is unhealthy and usually has a yo-yo effect. Listen to your body and take your time. Avoid cheat days, extremes are rarely good. A balanced diet is the be-all and end-all.

You can calculate your BMI as a guide to your current weight status, because this makes statements about whether you are normal, underweight or overweight. However, the BMI does not say whether you are healthy or not and should therefore be viewed with caution.

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health

Celery Cleanse: What Celery Juice Really Does

Juice cleanses are becoming more and more popular, because on the one hand they promise to be a relaxation cure for the stomach, since no solid components have to be digested, and on the other hand they entice with a lot of vitamins. In most cures, whether homemade or bought ready-made, fruit and vegetable juices are combined and varied. For a juice cleanse that focuses on a single vegetable, celery excels. Wanda from my harvest team tested it.

That’s why celery is so healthy

For a long time, celery had a rather inconspicuous existence as a soup vegetable, and for a long time the most exciting thing that was done with a celery stalk was to stir a Bloody Mary with it. Celery is full of vitamins and minerals.

For a juice cure, celery (also celery or blanched celery) is primarily used. Many nutrients are found in both the stems and leaves. However, the leaves are usually a bit bitter and if you dare to approach vegetable juices in general, then you should approach the amount of leaves slowly.

Almost forgotten medicinal plant

Celery was considered a medicinal plant in the past and was used to treat all kinds of ailments.
And in the gastrointestinal tract, celery is said to work wonders for some. What is definitely true is that celery juice is a source of potassium and vitamin K1 and is high in protein.

Celery cleanse, how it works

For a celery cleanse, you will need to make fresh celery juice or use a ready-made juice cleanse. Otherwise, the handling is very simple:

Drink around 500 ml of celery juice every morning on an empty stomach
Wait half an hour (don’t eat or drink anything) so that the celery can really look nice
Eat a varied and balanced diet for the rest of the day
So you do a celery cure in addition to your usual diet. You eat normally, but start the day with a celery juice on an empty stomach. This makes it easy to integrate a lot of liquid and vitamins into your morning routine.

Since Wanda is very busy and has little time at the moment, she decided on the ready-made 14-day celery cure from Kale and Me.

Wanda’s experience diary on the celery cleanse

Day 1 – Celery has a surprising taste

Full of enthusiasm, I shook the celery juice properly and took a large sip straight from the bottle. I was actually a bit shocked about the taste, because it was relatively bitter at first and I realized again why I eat celery so rarely. I just kept drinking the juice in small sips, so in 15 minutes the bottle was empty and my stomach was filled for the time being. So the first pleasant effect was that my stomach was already full and I was neither thirsty for coffee nor hungry for breakfast. In fact, I ate two handfuls of nuts in the morning and was well taken care of until lunch.

Day 2 – Sweeten or not?

Now that I was prepared for the taste, I had considered in advance whether I would “sweeten” the celery juice with some apple juice. I had read that as a tip during my research if the pure celery juice was still taking some getting used to. However, since the health benefits only fully unfold if you actually drink the juice pure, I stayed with the pure version. In small sips it worked well and this morning 1 apple was enough for me until lunch

Day 3 – I’m looking forward to the vegetable power

As soon as I got up, I thought about the celery juice and I was almost looking forward to it, because so many vegetables in the morning are a good start to the day and you’ve already eaten 2-3 portions of vegetables. As a big believer in positive affirmations, just the thought of drinking so many veggies did me good.

Day 8 – Routine that brings energy

By now, celery juice has become routine. I have the feeling that I’m more energetic in the morning – I don’t know whether it’s because of the amount of vegetables and thus the vitamin boost or because my stomach has to work less without solid food components and the energy is therefore available elsewhere. I guess it’s the combination of both points.

Day 12-14 – The celery juice keeps getting tastier

Bottom up! I have to say, in the meantime I even find the celery juice delicious and the bottle was drunk in no time.

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