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Remove Old Dowels and Fill Holes

Great tips for removing old dowels and loosening stuck dowels. So it should be child’s play with the dowels. With instructions for filling holes.

Legal to remove the old dowel

There are more and more clauses in rental agreements about cosmetic repairs. A reasonable number of dowel holes are tolerated in the bathroom. But only those that need to be attached to towel rails or mirrors. However, if the rental contract also obliges you to carry out cosmetic repairs, you must at least close the holes.

Remove old dowels with a corkscrew

Removing old dowels is made very easy: If you have an old dowel in the wall, you can easily remove the dowel with a corkscrew. Simply turn the corkscrew in the old dowel in the wall. And then pull out together with the dowel.

Use an old screw if the dowels are stuck

If the anchor is too tight in the wall, it’s better to screw an old screw into the anchor. So you can easily take a pair of pliers and lever the dowel together with the screw out of the wall like a nail. But be careful not to damage the wall too much. And removing stuck screws should also be done.

Fill dowel holes with putty

After removing the dowel, you can close any holes in the wall or moving cracks in the screed. Putty from the hardware store is suitable for this. The filler can be bought ready-to-use in tubes for approx. 3 EUR in hardware stores. You can then use a spatula to easily fill in the dowel holes.

Mix the filler or apply it directly to or into the holes with the spatula. Then use the spatula to distribute the mass evenly around the dowel hole. After the putty has dried, you can smooth everything out with sandpaper.

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health

Vitamin D Deficiency: Tired and Drained? You Can Fill Up Your Depot With These Foods

Slack, tired and drained – that’s how many people feel in the cold season. But it can also be caused by a vitamin D deficiency. However, if you integrate certain foods into your diet, you should soon feel healthier and fitter.

Vitamin D deficiency: why the vitamin is important right now

In the sunny months, vitamin D deficiency is not actually an issue: During this time, the skin normally produces 80 to 90 percent of its requirements itself. The body can even store some vitamin D in fat and muscle tissue, but this varies from person to person person and is influenced by many factors. Vitamin D deficiency usually occurs when the skin is not exposed to the sun enough. The body needs UV light for the body’s own production of vitamin D3. A deficiency can also be caused by diseases.

In autumn, winter and early spring, however, the vitamin D balance poses a problem for many: the sun’s rays are too weak, we are outside less and show less skin.
Therefore, it can happen that you feel listless, tired or sad – which can indicate a deficiency.

Recognize vitamin D deficiency quickly: These are the most common symptoms

One of the main roles of the vitamin is bone health. Vitamin D also supports the immune system, muscles and hair, for example.

According to the vitamin D guide, possible symptoms of a deficiency are:
fatigue
exhaustion
exhaustion
Increased susceptibility to infections
mood swings
Winter depression (or winter blues)
hair loss
muscle weakness
Muscle aches

High in vital substances: These foods are natural sources of vitamin D

The German Society for Nutrition recommends about 10 µg per day for infants, everyone else should take 20 µg vitamin D per day if the body does not produce its own – i.e. in the colder half of the year. There are two options for this: Either you take supplements – but you should always discuss this with a doctor! Because an overdose also leads to damage in the body.

The other option is to add certain foods to your diet more often, which you can use to improve your vitamin D balance again. The intake of vitamin D from food only covers a small part of our vitamin D requirement.

Nevertheless, you should regularly eat the following foods that contain the sun vitamin and are therefore natural sources of vitamin D.

1. Fish and Seafood

Fish are absolute vitamin D carriers. A look at the nutrient table shows that the Atlantic herring is the absolute leader. A 100 gram portion contains 25 micrograms (µg) of vitamin D. For those who like it more regional: Baltic herring has at least 7.8 micrograms.

Salmon (16 µg per 100g) and eel (20 µg per 100g) are also suitable for filling up the vitamin tank.

Nutrient Overview:
Atlantic herring (25 µg per 100g)
Sardine (25 µg per 100g)
Eel (20 µg per 100g)
Salmon (16 µg per 100g)
Greenland halibut (15 µg per 100g)
In addition, fish is also rich in healthy omega-3 fatty acids, which support our nervous system, blood pressure and vision. Omega-3 also protects against cardiovascular problems. Fish and seafood are therefore ideal suppliers of nutrients and part of any healthy and balanced diet.

2. Eggs

Eggs also contain a healthy amount of vitamin D. However, the egg yolk is particularly rich in vitamin D.

Nutrient Overview:
pure egg yolk (5.6 µg per 100g)
Chicken egg (approx. 2.9 µg per egg)
Eggs are also high in protein and, according to a new study, should reduce the risk of heart attacks and strokes.

3. Mushrooms

The vegetarian or vegan sources of vitamin D are mushrooms. The vital substance content varies from mushroom variety to mushroom variety. Porcini mushrooms are the most nutritious, followed by chanterelles and button mushrooms.

Nutrient Overview:
Porcini mushroom, raw (3.1 µg per 100g)
Chanterelle, raw (2.1 µg per 100g)
Mushroom, raw (1.9 µg per 100g)

With these values, mushrooms are the absolute exception in the fruit and vegetable sector. Vegetarians and vegans therefore have a hard time replenishing their vitamin D stores with food. Therefore, preparations are often used. But only a few supplements are really effective.

4. Dairy products and margarine

Dairy products also contain vitamin D. Here it depends on the fat content. Fatty foods in particular, such as processed cheese or butter, are suitable for filling up at least the remaining requirement of the necessary daily dose. The latter also applies to the predominantly vegetable fat spread margarine.

Nutrient Overview:
Processed cheese, 45% fat (3.1 µg per 100g)
Margarine (2.5 µg per 100g)
Butter (1.5 to 2.5 µg per 100g)
Gouda (1.3 µg per 100g)
Emmental (1.1 µg per 100g)
However, the amounts of vitamin D are too small to reach 20 micrograms in a healthy way.

5. Cod liver oil

This remedy surpasses all other nutritional values: cod liver oil used to be considered the vitamin D-rich food par excellence. It is obtained from the liver of cod and haddock. Its taste takes some getting used to, but the vitamin D content is unsurpassed at 250 µg. That’s ten times the next best food, Atlantic herring.

Nutrient Overview:
Cod liver oil (250 µg per 100g)
Nevertheless, cod liver oil only occupies fifth place in this list, as it is hardly used today and consumption is really not enjoyable. But if you want to be healthy, you have to suffer. In addition to the high vitamin D content, the blubber is also rich in omega-3 fatty acids, vitamin A, vitamin E, phosphorus and iodine.

Can you overdose on vitamin D?

An overdose of vitamin D is hardly possible in a natural way. However, if you take heaps of preparations and dietary supplements, you may well be consuming too much vitamin D.

The Robert Koch Institute writes that excessive intake of vitamin D increases the calcium level, which can lead to acute nausea, loss of appetite, abdominal cramps, vomiting or, in severe cases, kidney damage. Since vitamin D is stored in the body, both an acute and a gradual overdose are possible.

800 IU per day is recommended if there is no other source of vitamin D. IE is a unit for vitamins, 1 µg corresponds to about 40 IU. This means that the daily requirement of 20 µg corresponds to 800 IU. However, as health damage can occur in the event of an overdose, you should always consult a doctor before taking vitamin D supplements.

Avocados: how much vitamin D is in them? Incorrect database entry causes confusion

When looking into foods rich in vitamin D, you’ll come across avocados here and there — but with different nutritional information. From zero to six micrograms per 100 grams, everything is included. Six micrograms would be surprisingly high for a plant-based food.

According to Baliza, a company that makes apps for food intolerance, the only scientific article reporting high levels of the vitamin dates back to the 1930s. National databases give it a zero, which is correct. The cause of the confusion is an incorrect entry in a widespread German food database, which has since been corrected.

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Lifestyle

Make and Fill Your Own Advent Calendar

Clever gift idea for young and old in the pre-Christmas period. Why always buy an advent calendar? Rather make an individual advent calendar yourself and fill the self-made advent calendar yourself. Then hobbyists and especially the recipients will have much more fun with it.

Craft instructions for the advent calendar

Tips and creative suggestions for making your own advent calendar. Because not only small children are happy when a surprise awaits them every day during the Advent season. The partner also enjoys it. That’s why you can make your whole family happy and design individual advent calendars. Since a few nice ideas already have a great effect, it doesn’t have to be that complicated and expensive. Here are a few inspirations for crafting and filling:

1) Sew the calendar bag yourself

The completely self-made calendar, in which you sew or knit the bags yourself, is relatively complex. However, sewing sacks is an easy way to get started, even for sewing beginners. If you want to save time, you can also buy bags or sachets. Then all you have to do is fill it up. But the advantage of doing it yourself is of course that each tag has an individual size, adapted to the size of the content. You can then hang the bags on a clothesline, put them in a box, or hide them.

2) Make your own advent calendar out of paper bags

Just as nice and easy is the use of paper bags to make your own Advent calendar. Because these look good and are available cheaply in the supermarket or on the Internet. Then you can paint and write on them. Stars or fir trees made of paper or felt can be stuck onto white paper bags. The fine golden wire is also always very decorative. After filling, you can then hang them up on a ribbon with clothespins, arrange them like a mobile, or just stand them up. If you are short on time, you can already buy beautifully decorated bags:

3) Use a kitchen roll or cardboard

Sometimes old rolls of paper are also useful. Because these are also well suited for handicrafts. For this purpose, the roles are painted according to the motto and glued to a substrate. You can then fill them with small gifts and close them with a lid. It fits, for example, homemade Christmas cards or vouchers.

4) Make your own calendar with matchboxes

Crafting with matchboxes is a cute idea. So you can paint them brightly and then make a house or train out of them. To do this, disassemble the individual matchboxes into two parts. Then tape the string to the bottom of the inner part of the first matchbox with scotch tape. But please put the outer part of the box right back over it. Then repeat this process until the 24th box. Also, always leave about 5-10 cm of cord between the individual wagons so that you don’t have any problems opening them later. You can design the 24th box differently than the 23 others. Because this box is supposed to represent a locomotive.

5) More ideas for making an advent calendar yourself

Of course, you can use pretty much anything to make a beautiful and individual calendar for the Advent season. You are completely free in your imagination. If you need more suggestions, we have collected more tips. Also, note great ideas for Christmas decorations.

  • Four small flower pots, number them, and fill them with small things.
  • Use discarded boxes. You can also design these creatively and set them up or hang them up.
  • Wrap small gifts in wrapping paper, label them with numbers and hang them up.
  • Fill in ideas for the advent calendar yourself

You can also design the content in a variety of ways. It’s easy, of course, if the recipient has a hobby, you can sweeten every day with a surprise related to the football club, your favorite car, free tickets, building blocks for handicrafts, etc. But even if you don’t have a hobby, there are plenty of ideas you can use to fill the advent calendar yourself. Our tips for decorating the Christmas tree are just as useful.

6) Fill the advent calendar with sweets

You can fill the homemade advent calendar with sweets in a classic way. Children in particular are happy about chewing gum, chocolate, or gummy bears. Or fill the calendar with homemade Christmas cookies. So you will be able to fill the 24 doors in a variety of ways.

7) Use drugstore items for filling

You will also find many small useful items in the drugstore with which you can fill the advent calendar yourself. So buy small perfume samples, jewelry, hand cream, or a small brush. You can also make small bath bombs yourself and give them away in the calendar.

8) Fill the advent calendar with homemade items

If you like to do handicrafts and give away things you have made yourself, filling the advent calendar will be easy and give you a lot of joy. So you can make soap yourself and give it away. Homemade room spray, vouchers, or worry dolls are also great ideas for your calendar. In addition, note other tips for homemade Christmas gifts.

9) More tips for filling the advent calendar yourself

So that you can spend Christmas without stress, you should start making your own advent calendar early on. You can start buying and collecting things to fill two or three months in advance. So that you have enough filling material, we have more ideas for you:

  • Small toys such as marbles, bouncy balls, games of skill, and the like.
  • Photos, photo stands, small candles, or Christmas tree decorations.
  • keychains, stickers, jewelry, and fragrance oil.
  • Lighter, flashlight, pocket knife, etc.
  • Gift cards, vouchers, or scratch cards.
  • Socks, underwear, or stationery.
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Cooking Tips

10 Vegan Foods That You are Guaranteed to Have at Home and That Will Fill You Up

A vegan diet does not necessarily mean just eating salad or relying on substitute products. Because you probably have these ten vegan foods at home anyway – and you’ll get really full of them.

If you want to eat vegan, you now have a large selection of vegan substitute products that are produced as an alternative to animal food. It’s a nice option, but it doesn’t have to be. Because many foods are already vegan anyway and you probably already have them at home. This is handy if you want to cook something without having to shop for it first.

Make sure that all food is regional and of organic quality. In this way you avoid long transport routes and chemical-synthetic pesticides and do something good for yourself and the environment. We can particularly recommend the Demeter, Bioland and Naturland seals, because they follow stricter criteria than the EU organic seals.

Red lenses

Small but fine: Red lentils can be the basis for many delicious dishes. Rich in proteins and minerals, they provide you with a lot of energy. In addition, they are already cooked after 15 minutes of cooking time – perfect when you need something quick.

Tomato passata

Tomato passata is easy to make yourself. All you need is onions, garlic, a carrot, celery, tomatoes, olive oil, and basil—just veggies you probably already have at home. You can find a detailed recipe here: Make Passata yourself.

Store-bought passata is also often vegan, which you can easily recognize by the vegan logo printed on the bottle or pack.

You can use the passata to make a refreshing tomato soup with oat milk right now in summer. You can also use it directly as a sauce for pasta or on pizza.

Spelled flour

Not only is it healthier than wheat, its hard shell also makes it easier to do without pesticides: spelled. Fortunately, wheat and spelled can be used in a similar way as flour. You can easily replace wheat flour with spelled flour.

A quick recipe with spelled flour is pan bread. You can prepare it in just 20 minutes with just a few vegan ingredients. Vegan spelled waffles are ideal for the coffee table: They are also ready in a short time. They are a healthier alternative to cakes, biscuits and the like and taste particularly delicious with seasonal fruit.

Potatoes

It is one of the staple foods in Germany: the potato. With a similar carbohydrate content as pasta or rice, it has only half as many calories.

The tuber can be used in many ways: you can make your own fries, for example. You don’t need much for these and they are healthier than frozen fries. Another delicious recipe is smashed potatoes. They taste delicious and can be garnished with various vegetables.

Quinoa

Filler and energy supplier: quinoa. The so-called pseudo-grain is gluten-free and can be eaten with vegetables or sauce instead of pasta and the like.

A summery recipe with the pseudocereal is a quinoa salad that tastes delicious and fills you up, but is not heavy on the stomach. But you can also make a sweet snack from quinoa, namely in the form of quinoa bites.

Chickpeas

It goes particularly well with meatless diets: the chickpea. Because the legumes contain many proteins that the body can otherwise get from the meat. Your body can also benefit from the high fiber content of chickpeas.

In oriental cuisine, chickpeas are often made into hummus or falafel. But the legume also tastes very good in curry.

Bananas

Many swear by bananas. And not without reason: because although they contain a lot of carbohydrates and fructose – also in comparison to other fruit – the banana is not unhealthy. Because it is rich in vitamins and provides energy.

If you get bored with bananas as a simple snack, you can also use them to make banana chips. The chips are also perfect as a topping for muesli. Or you make a simple dessert: a vegan chocolate cream. A slightly more unusual variant is the banana soup.

Note: Only buy bananas in moderation, because they have been transported long distances. Through food sharing, however, you can often save bananas that would otherwise have ended up in the trash.

Oatmeal

Gluten-free, healthy, low-calorie: oatmeal is a typical breakfast and gives you the energy you need for the day. This is also due to the high vitamin and mineral content of the grain. By the way: Oat flakes are also gluten-free (pay attention to the label on the pack). Therefore, you can eat them even if you have celiac disease.

One of the most popular oat dishes is porridge. Since you can vary the toppings – for example fruit or pieces of chocolate – very flexibly, you have variety every day. Those who prefer a hearty breakfast can prepare the porridge with vegetables. But oats also taste delicious when baked: It is not without reason that the so-called baked oatmeal – i.e. porridge from the casserole dish – is currently the trend breakfast on Tik Tok.

Coconut milk

It is true that coconut milk is high in calories and fatty acids and it does not necessarily score well with its CO2 balance, which is why you should not buy it too often either. However, it offers a good vegan substitute for cream or crème fraîche and it should not be missing in many Asian dishes. If you want to do without store-bought coconut milk, you can easily make it yourself.

A simple dessert is the coconut milk rice. You can prepare it with just four ingredients and garnish with seasonal, fresh fruit or fruit puree. In Indian korma, a mild curry with ginger and cauliflower, coconut milk is important for taste and texture. And if you want a fruity cool down in summer, you can make your own watermelon ice cream with coconut milk.

Cornmeal

Whether for thickening sauces, for making desserts or for tortillas and nachos: corn flour can be used in many ways. It is also gluten free. But be careful: In contrast to spelled flour, you cannot simply replace wheat flour with corn flour. That’s why other types of flour always have to be mixed into cornbread.

But even if you don’t want to bake bread, you can use cornmeal in your kitchen – for example to make tortillas yourself. Or you can make your own nachos. You can also replace potato flour with corn flour in the dumpling dough.

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