Breaking
FoodNerdy Recipes Management System
Tag

have

Browsing
Lifestyle

Not Just For Drinking: Surprising Beer Tips – Why You Should Always Have Beer in The House

Beer should not be missing in your household. Whether for a snack, after work or at parties, people like to have a beer. But you can also use it in the household.

Everything shines: beer as a furniture polish

Maybe you see it now as a pure waste. But beer is not only suitable as a thirst quencher after work, it also works well as a furniture polish.

Do you perhaps have a beautiful old piece of wooden furniture in your apartment? An old wooden table? A chest of drawers? Then just polish it every now and then with some beer.

To do this, put just a small sip on a soft cotton lamp and gently rub it over the furniture. The good piece is already shining again. We can all make mistakes when cleaning and, for example, damage the surfaces of furniture rather than clean them carefully.

Coffee stains: The stain is quickly gone with beer

You can use beer to clean surfaces very well – coffee stains in particular can be removed very well with the help of beer.

After a few minutes, gently wipe over it with a sponge. For stubborn stains, repeat the process several times until the stain is gone. To neutralize the smell of beer, finally wipe with a little clear water – done.

Keep Reading
By
Lifestyle

Mold in The Bathroom: You Have To Pay Attention To That

Mold is a common phenomenon in apartments and houses: many people struggle with mold, especially in the bathroom. However, you can easily fight this.

This is how mold develops in the bathroom: causes

If you discover mold in the bathroom, this can have many different causes. In general, walls, joints, the shower and the ceiling in the bathroom are particularly susceptible to mold growth. The reason for this is that the bathroom is classified as a so-called damp room: in contrast to the other rooms, the air here becomes particularly damp due to showering or bathing.

Especially in the bathroom, hot water often runs for a long period of time. The damp, heated air condenses on the colder tiles in the bathroom; consequently, the condensate sticks to them. Even if the tiles are waterproof, the joints, walls and ceilings are usually not. The moisture can stay here for a long time.

Possibly insufficient ventilation can also contribute to mold development: the amount of moisture cannot be balanced, so the humidity is ideal for mold development. To compensate, the bathroom can often not be heated continuously. In this way, the moisture is not sufficiently removed and offers the mold an ideal breeding ground.

Classification of mold as a hazard

Mold should not be taken lightly: it can lead to serious respiratory problems or even allergies, especially for people who do not have a strong immune system. Red and watery eyes and a runny nose can be symptoms. The type and strength of the mold are decisive for its health risk character.

The most common types are black mold, red mold, yellow mold, and green mold. All types of mold require immediate action: they can develop toxins and thus damage your health. In the worst case, inhaled mold pores can lodge in the lungs and cause deadly infections; for this, however, the mold must be very concentrated and the immune system must be very strongly suppressed. Smaller amounts of mold are basically not a health problem for people with a healthy immune system.

In general, we are constantly exposed to a minimal amount of mold spores in nature. This is because molds also occur in nature. Whether allergies have developed from indoor mold or from nature can often not be determined with certainty.

Here’s how to remove mold

If you discover mold very early on, you can usually remove these traces yourself. It is important that you always wear gloves, a breathing mask and safety goggles when removing: This protects you from the vapors of the cleaning agents and the fungal spores. An affected area of ​​30 to 40 cm2 is classified as “low infestation”. You should then dispose of any rags you use: this is the only way to prevent the spores from spreading. If textiles such as towels are also affected by the mold, you should also dispose of them immediately.

A special mold cleaner* can help with the first traces of mold on silicone joints or on the walls, corners and ceiling. You can buy this online or in stores. Alternatively, the joints can also be cleaned with 80 percent alcohol, which you can get in the pharmacy.

On smooth surfaces, such as in the shower, you can use vinegar or baking soda as home remedies. Vinegar Essence* can be easily applied to the spot if there is superficial mold growth. Baking soda can also be mixed with a little baking soda and water. Once you have reached a mushy consistency, you can gently rub this paste onto the affected areas with a toothbrush. This should effectively remove the mold traces.

Beware of black mold or large-scale mold infestation: the mold has often already penetrated deep into the joints. In this case, be sure to contact experts. Only a specialist mold remediation company can then remove the seals and sanitize the bathroom as much as necessary to keep you safe and curb the spread of mold.

The question of costs: Who pays?

If you live in a rented apartment, you must also report the mold to the landlord. After all, it’s possible that the problem isn’t yours at all: the ventilation options or heating options for the bathroom might not be optimal. It may also be necessary to install an exhaust system. This should definitely be done in consultation with the landlord.

If you haven’t adequately prevented mold, for example by insufficient heating or ventilation in the bathroom despite optimal possibilities, then the fault lies with you. If a dispute arises between you and the landlord, an independent expert can also be consulted to investigate the cause of the mold growth.

If external influences, i.e. the basic structural requirements, are the reason for the formation of mold, the landlord is obliged to pay the appraiser and the damage caused by the mold. If the fault is actually yours, you have to pay it yourself.

Prevent mold in the bathroom

In order for the climate in the bathroom to level off in such a way that it is difficult for mold to form, the window must be opened after the shower and the room must also be ventilated regularly and several times a day outside of the shower. The most effective way of doing this is so-called shock ventilation, i.e. a window that is completely open for several minutes, which ensures intensive ventilation.

In the shower, hair or soap residue provide an organic breeding ground for mold. To avoid this, you should clean the shower regularly. You should also clean the joints and tiles thoroughly and at regular intervals so that the mold cannot develop.

It is also a good idea to wipe dry corners or joints with a cloth after showering or bathing. If you have a heater in the bathroom, it should be set so that the optimum temperature of around 21°-23°C can be maintained and the damp areas can dry well. This is especially important in winter.

Ideally, the humidity should not exceed 60 percent; you can also check this with an appropriate measuring device*. If the humidity is above the ideal value despite heating and regular ventilation, you can also buy a dehumidifier* or an electric fan to help.

Keep Reading
By
Lifestyle

Living With The Lunar Cycle: What Effects Can The Moon Have in Which Areas?

The moon not only influences the ebb and flow, but also us humans, animals and plants. Those who live with the lunar cycle receive assistance with sowing seeds, haircuts and even medical procedures. But: Can the moon always help?

Lunar cycle briefly explained

The lunar cycle lasts an average of 29.5 days. It is about the everlasting cycle: new moon, waxing moon, full moon, waning moon, new moon, etc.

Each phase of the moon contains a certain energy with a valuable background that you can use for yourself.

New moon: The optimal prerequisite for a new beginning. Whether in the household or in the head. Anyone who fasts on the new moon uses the body’s maximum readiness for detoxification. Set yourself new visions now.
Waxing Moon: Here the focus is on gaining, building and gaining strength. High-calorie food has a stronger impact. Use this energy to put your plans into action.
Full Moon: Abundance on all levels. Emotions can boil up and sensitivity to pain is also increased. Therefore, no surgeries or other medical interventions should be performed around the full moon.
Waning moon: The high energy subsides a little and the tensions are released. Here you can use your strength efficiently and are more adventurous. Now is also the right time for all areas that have to do with losing weight, detox or detoxification.

On these days it is particularly worth cutting your hair

Unfortunately, the phase of the moon is not sufficient for the topics of nutrition, beauty care and health. For example, if you want to know when is the best time to cut your hair, you need to know what zodiac sign the moon is in. The moon transits a sign in two to three days. The signs of the zodiac (star signs) can be divided into four elements: fire, water, earth, air.

Your hair is best supported by the element of fire, which is when the moon is in a fire sign. In the zodiac, Leo, Sagittarius and Aries are the fire signs that will have a positive impact on your haircut. Especially on Leo days and at best when the moon is waxing. This phase of the moon stimulates hair growth and the lion’s mane appears even more magnificent. With the help of a lunar calendar, you can see which sign the moon is in every day.

If the moon is in an air or water sign, this is not a good combination for cutting hair. Effects: The hair falls unfavorably and somehow nothing fits as it should. In addition, the hair is flying around or is electrically charged. Of course, that doesn’t mean you can only cut your hair on the waxing moon on Leo days.

On these days you should water or grow plants

The moon affects not only humans, but also plants and animals. Therefore, taking the moon into account also has a positive effect on the growth of your plants.

Since all growth is encouraged during the waxing moon, you should sow or plant plants that will thrive above ground during this phase of the moon. All plants that are to grow underground are sown during the waning moon.

However, when it comes to watering the plants, it depends again on the position of the moon. If the moon is in a water sign (Cancer, Scorpio, Pisces), these are the optimal conditions for watering. Avoid watering on Air days (Gemini, Libra, Aquarius). According to the moon interpretations, pests can easily multiply here.

The moon and the female cycle – how are they related?

It is no coincidence that the lunar cycle and the female menstrual cycle both last 29.5 days on average. Fertility and menstruation in women depend on the phases of the moon. In this way, women can transfer the cyclical energies of the moon to their own cycle and benefit from it. If a woman is in harmony with nature, she should have her period on the new moon and her ovulation on the full moon. Or the other way around.

In terms of energy, the new moon represents menstruation. Everything that is “unusable” is flushed out and a new cycle begins. During this time you are more withdrawn and introverted. The full moon reflects ovulation. Fertility is highest here and is said to offer the best conditions for getting pregnant.

Of course, not every ovulation falls on the full moon and every period on the new moon. The female cycle changes several times throughout life. However, if ovulation actually falls on the full moon, fertility is said to be particularly high and indicates that the woman is willing to have a child and become a mother.

Conclusion

Now you’ve gained a little insight into the lunar cycle and its possible effects. You can live by the moon, but of course other factors also play a major role in all the examples mentioned. Therefore, you should not be too disappointed if you follow the moon but do not get the desired result.

Keep Reading
By
Lifestyle

Growing Potatoes on The Balcony: This is How it Works – and What You Have to Pay Attention to

no garden? You can also plant potatoes on the balcony. We’ll tell you how to do it!

Potatoes for the balcony – the preparation

If you want to grow potatoes on your balcony, success starts with the preparation. It is best to use ripe potatoes for planting. It’s best to buy seed or seed potatoes from a gardening store. For planting on the balcony, let them pre-germinate in a box in a dark, cool place. This can already be done in March and takes about four weeks.

The right location is important. Potatoes like it warm and light. But make sure that they are not directly in the midday sun. Use vegetable soil or regular garden soil that you have mixed with some compost for the potatoes. So your plants have enough nutrients. Your potatoes also need enough water and space: Potatoes want to spread and always need a lot of water. The soil should not dry out.

Plant bag, bucket or tub: you need that

If you have prepared everything and the sprouted potatoes are ready, you can almost start. But first you have to decide whether you prefer to work with plant bags, buckets or tubs:
Plant sacks: You can buy special plant sacks in specialist shops, but you can also use plastic sacks made from strong PVC fabric. Even rice or jute sacks are suitable for planting potatoes.
Buckets: Buckets or closed tubs are also suitable as long as they are large enough. In order for you to be able to harvest enough potatoes, your container should definitely have a volume of ten liters and a height of about 40 centimeters.
Pots: As with the plant bags, you can also get plant pots from a gardening store. Here you need dark-walled plastic buckets that are as high as possible so that the soil is warmed up well by the sun’s rays.
It is important, no matter which planter you choose in the end, that you ensure sufficient drainage. Potatoes do not tolerate waterlogging, which is why an additional drainage layer made of gravel is worthwhile. For drainage, you can equip your planters with a hole or some slits before filling. Then the water can drain well.

Growing potatoes on the balcony: Here’s how

With the right equipment, you can now plant your own potatoes step by step:
First fill the drainage layer in your planter (think of suitable holes or slots beforehand).
Now you fill in a 15 centimeter high layer of soil that has been enriched with sufficient nutrients.
Now you can spread the seed potatoes evenly over the soil. About four potatoes per pot. Fill in enough soil to just cover the tubers.
Keep everything moist.
After about 14 days, the potatoes are already 15 centimeters high. If the plants have reached a height of 30 centimeters, you can refill 15 centimeters of soil. After that, you can add soil twice more at intervals of 10 to 14 days. This will cause your plants to form more tubers and new shoots further up the shoots.
After about three to four months, the first potatoes are ready to be harvested. At the latest when you watch the leaves of the plants wither, it is time to harvest. Potatoes can usually be harvested from May to October, depending on when and how they were planted. Simply empty your planter. Then you can enjoy your first own balcony potatoes.

Keep Reading
By
Cooking Tips

Frying Without Oil: How Does it Work and What do You Have to Pay Attention to?

It doesn’t matter whether the cooking oil is running low in the supermarket, you don’t have any more at home or you simply want to do without oil: With the help of a few tips, frying can be done without any oil at all.

This is how you succeed in frying without oil

If you don’t have any oil at home, you can’t find any in the supermarket or you just want to do without it, the question arises: How do you fry without oil? There are different possibilities. With some methods, however, you have to reckon with the disadvantage that the aroma can change slightly because the fat is no longer used as a flavor carrier.

So that nothing burns, it is first of all important to use the right pan. Coated pans are usually made in such a way that the food in them does not burn over low to medium heat; even if you don’t use oil.

Alternatively, you can also use mineral water for frying. It is important that you choose water with as much carbonation as possible and replace the oil in a ratio of 1:1. Proceed as if you were using oil: Before you put the food to be fried in the pan, heat the water slightly. Once the water has evaporated, you can add another small sip.

More methods of frying without oil

Another way to fry without oil, but without skipping the fat, is to use butter or margarine. To avoid burning the butter or margarine, you should only heat it over a low heat. In order to also pay attention to environmental aspects, it is advisable to use a plant-based margarine with plant material from regional cultivation. In comparison, butter has a very energy-intensive production process behind it and comes off worse in the ecological balance.

To fry at higher temperatures without oil, you can use parchment paper. It makes sense to cut the baking paper to the size of the pan and only then fry the vegetables or something similar in it. However, since the baking paper can only be used a few times before it crumbles, it is more sustainable from an ecological point of view to use permanent roasting foils. These can be washed off and can be an ideal replacement for a pan coating.

It is up to you which method you use. You can also try different methods and then decide which one works best for you.

Keep Reading
By
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
Lifestyle

Sport in Winter: That’s Why Training in The Cold is Good – You Have to Keep That in Mind

Sport in winter is not just about skiing or tobogganing. Jogging, walking or cycling can also be fun in winter – of course only if it’s not slippery. Anyone who moves outside in the cold is doing something for their health, because sport in winter strengthens the immune system.

Sports in winter: Wrap up warm and slowly adjust to the temperatures

Unlike heat, the body can prepare itself for cold temperatures. Proper clothing and proper preparation for outdoor training is crucial. But up to what temperatures can you train?

According to the expert, the temperature up to which training outdoors still makes sense depends on the state of fitness and health. The lower the temperature, the harder the sport is for the body. For older and unfit people, Matzarakis recommends avoiding exercise in sub-zero temperatures.

Training in winter: how cold is too cold?

Because the following also applies to physically fit athletes: If the temperature is below minus 20 degrees Celsius, jogging and playing football outside should be a thing of the past.

According to the rules of the International Biathlon Union (IBU), which also apply to other sports, competitions may not be started. If it is colder than minus 15 degrees, wind chill and humidity must be taken into account.

When the air is still, caused by high humidity and fog, pollutants such as dust particles, nitrogen oxides or sulfur can accumulate on the ground. These can lead to additional strain on the respiratory tract. “If you’re not fit, you should leave the sport outside,” continues Matzarakis. This is especially true for asthmatics and people with poor health.

Strong Immune System: Hardening up is good for fitness

Sauna, foot baths or walks in the fresh air: from the point of view of the medical meteorologist, hardening is important for fitness. Sport should be done in the sun during the day if possible in winter. Sport should be avoided when the temperature is too low, the wind is too strong and the humidity is too high.

As long as it’s not snowing excessively or dangerously slippery, exercising in freezing temperatures can strengthen both body and mind. For example, the immune system can be strengthened and physical well-being can also increase.

Especially in times of the corona pandemic, outdoor sports can help to increase physical activity – and also lead to a better mood.

Reduce the risk of catching a cold and improve your mood

Cold viruses have a harder time spreading. Because: The cold air when running moistens the mucous membranes of the respiratory tract. In addition, the immune system is stimulated by movement and changing temperatures.

In winter, many people suffer from winter depression or at least a low mood due to the cold and gloomy season. Exercise can play an important role in fighting depression, the Journal of Sports Medicine points out.
The movement creates positive feelings and a better mood.

Prevent venous insufficiency and strengthen bones

Heating air and tight boots can congest blood in the veins in winter, which is why doctors recommend exercise in the fresh air during the cold months. Above all, running is healthy: Sport activates blood flow in the legs and prevents swelling and tingling.

You can also fill up on vitamin D when exercising in daylight. This is especially important in the dark winter months. This can supplement the storage that healthy people have built up in summer with the help of the sun’s UV light. In general, sports like running, where the body supports its own weight, are good for the bones.

Keep Reading
By
Food

Protein Bombs: These Plant Foods Have More Protein Than Eggs

Not only relevant for sports enthusiasts, but for everyone who wants to eat healthily: protein. Proteins have become a popular term, especially due to the fitness trend. Animal foods such as meat and milk are considered protein guarantors. What many do not know: many plant-based foods can compete with them. These are the vegetable protein bombs.

Benefits of plant-based protein sources

An egg has about eleven grams of protein. Not that much at all, considering that proteins owe their name to him.

It is well known that animal foods are harmful to health in large quantities. An egg, for example, contains five grams of fat and up to 280 mg of cholesterol, more than half the recommended daily allowance.

Plant-based sources of protein are a real alternative, not only because of the lack of cholesterol, but also because they fill you up for longer with the high levels of dietary fiber and secondary plant substances.

These are the vegetable protein bombs

But these are not the only advantages of plant-based protein sources. If you use protein sources from plants, you almost automatically avoid factory farming and the associated problems such as animal suffering or exposure to antibiotics. Another advantage of vegetable protein sources is the ecological footprint: the eco-balance of vegetable protein suppliers is generally better than that of animal protein sources. We have compiled a list of the top protein suppliers among plants for you.

Spirulina

Spirulina doesn’t tell you anything? No wonder, the superfood is only slowly making its way into the supermarkets. Spirulina is an alga found mainly in Mexican and partly African lakes. There, the algae have long been valued by primitive peoples for their anti-inflammatory and detoxifying effects. But that’s not all: 100 grams of spirulina contain a whopping 57 grams of protein.

Spirulina, which is considered a superfood, is now being cultivated or bred in a targeted manner. Although the alga is not a food in the narrower sense, but rather a dietary supplement, it is still the protein bomb par excellence. For comparison: Spirulina contains more than twice as much protein as beef.

The green-blue alga has a slightly fishy taste. If you like that, you can, for example, prepare a smoothie with a spoonful of spirulina powder and thus add almost eight grams of protein. Important: When buying spirulina products, you should always make sure that they are sustainably produced and certified.

wheat germ

Wheat germ is also a rather less well-known food in this country. Perhaps you know them from yoghurt or smoothies, for example. Wheat germ is actually – just like wheat bran – a “waste product” in flour production, even though it is very healthy. The oily wheat germ is located at the top of the wheat grain and accounts for only about three percent of the total weight. In addition to many B vitamins, vitamin E and other nutritional values, 100 grams of wheat germ also contain 32 grams of protein.

Overall, wheat germ contains 70 important nutrients, lots of fiber and also a lot of folic acid, which makes them particularly interesting for pregnant women. With their antioxidants, wheat germ also ensures beautiful and healthy skin and a healthy cardiovascular system. Wheat germ* is ideal as an addition to yoghurt, in a smoothie, in a salad or as wheat germ oil*. Wheat germ is high in calories, so two to three tablespoons a day is enough.

Important: Wheat germ is very sensitive to heat, so it should not be heated, boiled or baked, otherwise it will lose valuable nutrients.

hemp seeds

eat hemp seeds? Yes indeed. Competitive athletes have long discovered hemp protein for themselves. The seeds of industrial hemp – so everything is legal, no problem at all – contain many amino acids that the body cannot produce itself, but are very important for muscle building. In addition to this and the reported potency and fertility-enhancing effect, 100 grams of hemp seeds* contain 24 grams of protein, which is exactly as much as beef.

lenses

Lentils, a rather inconspicuous food that has it all. In addition to the many uses of legumes, lentils are also very healthy. Lentils, which, like all legumes, contain a lot of fiber and thus keep you full for a long time, also have a high zinc content, which stimulates the metabolism. In addition, 100 grams of lentils have 23 grams of protein – almost as much as beef – which also has a high biological value, i.e. can be easily absorbed by the body. Lentils are rightly the miracle cure for vegetarians and vegans.

pumpkin seeds

Nuts, kernels and seeds are healthy snacks for in between. They all have one thing in common: they all contain a lot of fat. For example, 100 grams of walnuts contain 65 grams of fat. Pumpkin seeds come off relatively well with their 19 grams of fat. In addition, the tasty seeds also contain all the essential amino acids and 19 grams of protein per 100 grams. The high lysine content also speaks in favor of the pumpkin seeds: lysine is an amino acid that ensures healthy bones and strong connective tissue. Chew on a handful of pumpkin seeds* regularly – your health will thank you.

quinoa

Quinoa: The South American plant is one of the pseudocereals and is one of the healthiest protein sources of all: It contains all the essential amino acids, with the high tryptophan content being particularly noteworthy. Tryptophan is an amino acid that stimulates the production of the happiness messenger serotonin and thus makes eating happy. In addition, quinoa is gluten-free and therefore also edible for people suffering from celiac disease. 100 grams of quinoa contain 13 grams of protein – significantly more than other grains.

Other plant-based protein sources

But that’s not the end of the list of plant-based protein sources. Other high-protein plants are (per 100 grams):
Soy flour – 40 grams of protein
Soybeans – 34 grams of protein
Peanuts – 25 grams of protein
Pine nuts – 24 grams of protein
Pistachios – 23 grams of protein
Peanut Butter – 22 grams of protein
Kidney beans – 22 grams of protein
Chia seeds – 21 grams of protein
Almonds – 20 grams of protein
Oats – 13 grams of protein

Keep Reading
By
Food

Healthier Than You Think: 10 Foods That Unfairly Have a Bad Reputation

There are some foods that are unfairly given a bad rap by many people. Here we explain which products you are sure to have made a mistake about.

1. Potatoes

The potato. We eat them as an accompaniment to all dishes, but they are not really considered healthy. They are often labeled as fattening foods, but they are even suitable for losing weight. The potatoes have an incredibly high satiety index and are a valuable source of nutrients. The potato contains hardly any fat, but plenty of starch, fiber and, for these proportions, a lot of protein. The vegetables also contain a lot of potassium, B vitamins, phytochemicals, iron, magnesium and phosphorus.

Tip: Of course, this only applies to cooked, unprocessed potatoes. A portion of boiled potatoes with quark keeps you full for an incredibly long time and is often eaten by athletes to provide energy.

2. Eggs

There is a lot of power in eggs. They contain a lot of protein, which athletes in particular take advantage of. They also contain various vitamins, such as vitamins B, A, D and K. The key point with eggs is the natural protein that our body can fully utilize. In combination with the amino acids, the interaction is optimal, and they also fill you up for a long time.

Eggs were notorious for a long time because of their high cholesterol level, but this is only a concern for people who already have high levels in this area anyway. For healthy people this is not relevant.

3. Coffee

A morning without coffee is unthinkable for many people. It helps us to start the day fit or to get us out of the midday slump. Three to four cups of coffee are considered normal daily consumption. The drink is said to promote our performance and reduce the risk of diabetes. In addition, coffee stimulates intestinal activity, thus promoting the intestinal flora and reducing the risk of colon cancer. Even the liver function is said to be significantly improved by the caffeine drink.

4. Chocolate

It is already known to have a high magnesium content. So it is good for nerves and muscles. It helps with stress and tastes great too. Cocoa even contains iron and zinc. But the digestion also benefits from the sweets, because in moderation they have an anti-inflammatory effect and boost the metabolism. The higher the cocoa content, the healthier the chocolate. Instead of a chocolate biscuit, simply snack on a bit of dark chocolate.

5. Peanut Butter

More than just fat – the peanut butter. It sounds incredibly unhealthy at first. The newfangled, delicious, sweet spread from the USA. Unfortunately, the unhealthy stereotype also applies to some varieties, but as soon as you reach for a product that consists only of peanuts and a little salt, you are supplying your body with vitamin E, fiber and proteins. Vitamin E, for example, helps to preserve cognitive abilities, especially in older people.

6. Popcorn

Of course, this doesn’t mean the sweetened, caramel-covered XXL popcorn bucket from the cinema, but popcorn is actually not as unhealthy as many people think. However, there are also salty or natural variants. Because popcorn contains medium- and long-chain carbohydrates, which provide energy over a long period of time. The popped corn contains fiber and the volume of the grains ensures a long saturation phase, which is why it is sometimes even used to lose weight – this certainly sounds utopian to some, but many athletes use popcorn as a source of energy.

7. Corn

Even in its pure form, corn is a great food. It is often avoided due to its starch content, but it is actually packed with proteins, fiber and B vitamins. For example, corn is ideal for very thin or weak people, because the starch it contains in large quantities helps to build up weight and body mass.

8. Burritos

The Mexican dish has long since arrived in Germany and is eaten here at least as much as in its home country. However, they are not exactly considered “healthy”. But it depends on the filling, because if you adjust it, the burrito is anything but unhealthy. For example, choose brown rice, chicken, beans and avocado and this meal will give you everything you need for the day. This dish is full of carbohydrates, fiber, vitamins, minerals and trace elements. However, you have to do without sour cream and cheese for the healthy version.

9. Bananas

Although the banana is a fruit, it is often considered unhealthy because of its high carbohydrate and sugar content. But due to its vitamin C, B6 and potassium content, it is actually very healthy. By the way, if it is a small fruit, it does not contain more calories than an apple.

10. Butter

She doesn’t have to let herself be taken away from bread. Butter contains saturated fatty acids, but also polyunsaturated fatty acids, such as the healthy omega-3 fatty acids. As many people think, saturated fat has not been shown to be bad for heart or cholesterol.

Thanks to vitamins A, D, E, omega-3 fatty acids and linoleic acid, the butter is anything but unhealthy. The butter is just right for people with stomach problems because it is easy to digest. Due to the milk fat it contains, the food also has a positive effect on the risk of heart attack.

Keep Reading
By
health

Reduce The Risk of Diabetes: That’s Why You Should Have Breakfast Early

Researchers have found in a new study that an especially early breakfast reduces the risk of developing type 2 diabetes.

Study on diabetes prevention: The investigations delivered the desired result

The Endocrine Society – an international medical organization concerned with endocrinology and metabolism in general – has published a press release on a study. The study was able to establish a connection between type 2 diabetes prevention and an early first meal of the day.

A study on the subject was conducted by senior physician Marriam Ali at Northwestern University in Chicago

Insulin resistance occurs when the body is no longer able to properly use the insulin produced by the pancreas. In addition, the glucose from food can then no longer penetrate the cells as well. People with insulin resistance are at a higher risk of developing type 2 diabetes than people whose bodies are optimally processing insulin.

Metabolic diseases are becoming an increasing problem in society

“With the rise in metabolic diseases such as diabetes, we want to expand our understanding of what diets can address this growing problem.”

To do this, the researchers evaluated the data from 10,575 adults who had taken part in the National Health and Nutrition Examination Survey. The participants divided them into three groups: people who ate for only 10 hours a day, those who ate for 10 to 13 hours, and those who ate more than 13 hours a day. They then divided them into six smaller groups based on the time the first meal of the day was eaten (before or after 8:30 am).

The researchers wanted to investigate whether insulin resistance and blood sugar levels in the body were lower when the subjects had breakfast before 8:30 a.m. In addition, they analyzed whether it also had a positive effect on insulin resistance and blood sugar levels if the subjects had practiced intermittent fasting.

The eating intervals turned out to be irrelevant: the timing of breakfast is crucial

The study found that how much of the day meals were eaten made no difference to blood sugar levels. Insulin resistance was slightly higher with shorter eating breaks than with longer ones. However, it was lower overall for all subjects if breakfast was eaten before 8:30 a.m. – regardless of whether they had eaten all of their daily meals within 10 hours, 10 to 13 hours or more than 13 hours. Eating breakfast before 8:30 a.m. has been shown to reduce the risk of developing type 2 diabetes.

“So these findings make it clear that timing is much more closely linked to metabolic parameters than the length of the eating interval,” says Ali, going on to explain that this reinforces the intake from an early breakfast.

Keep Reading
By