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Recognizing Good Ice Cream: You Have to Pay Attention to This in the Ice Cream Parlor

High, creamy mountains of ice in many bright colors – what looks delicious is often an indication of additives. We’ll show you what to look out for when you go to the ice cream parlour.

Treat yourself to a refreshment on hot days – the nearby ice cream parlor is just the thing. But how do I recognize high-quality ice cream that is free of additives? The inscription “from own production”, which adorns many ice cream parlors, could be a first clue. Or?

“Homemade ice cream” can mean many things

Unfortunately, it’s not that easy, because the terms “from our own production” or “homemade” are not legally binding. Making it yourself can mean a lot: Mixing ready-made powder, “refining” a ready-made base with fresh fruit or chocolate, or making your own ice cream from scratch. The consumer advice center is therefore calling for more transparency from ice cream manufacturers.

Then maybe a better look at the ingredients? This is not always possible either, because ice cream parlors are not obliged to provide them. They only have to declare allergens and individual additives, such as dyes. Bright, bright colors in the ice cream case are a possible indication that the ice cream was produced industrially and with additives. Even if the ice cream in the display case towers impressively, this is anything but a sign of quality. Rather, it is an indication of the use of emulsifiers.

Emulsifiers ensure that the ingredients mix well and the ice cream does not melt as quickly. But they also have downsides. The emulsifier polysorbate 80, which is often contained in ice cream, is suspected of promoting obesity and intestinal inflammation. Lecithin – the most common emulsifier – is harmless to health. However, it often comes from genetically modified soybean plants, which are grown in monocultures.

Under certain circumstances, the high ice towers also indicate insufficient cooling. You can also see how hygienic it is in an ice cream parlor by looking at the aprons, ice cream scoops and containers. If these are contaminated, there is a risk of an increased number of germs in the ice. During a hygiene check in Saarland, the ice usually did well. On the other hand, there were complaints about two out of three cream samples.

Nut ice cream – without nuts?!

Especially when it comes to nut ice cream, people cheat. It often doesn’t contain what should be in it: nuts. Pistachio ice cream, for example, is often tricked out by using flavors such as bitter almonds to compensate for the missing nut content or almost completely replace it.

In order to make the pistachio ice cream look like pistachios, manufacturers often help. Coloring plant dyes ensure a rich green and suggest pistachios in the ice cream. If chemical dyes are used, this must be stated on the label. So it’s best to take a closer look when you choose your ice cream in the ice cream parlour.

Note: If the sign says “pistachio-flavored ice cream” or “walnut-flavored ice cream” or something similar, you can assume that the flavor comes only from the added flavors and not from real nuts. Then you should rather reach for another ice cream.

If in doubt: ask or do it yourself

If you want to be sure what’s in your scoop of ice cream, you should check with the ice cream shop. You can also make ice cream yourself – even without an ice cream maker. Tip for vegans: sorbet should be free of milk components. But here, too, you better ask if you want to be on the safe side.

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Dominica

Are there any traditional dishes that have African influences?

Introduction: African cuisine around the world

African cuisine has been gaining popularity around the world in recent years, with more and more African restaurants opening up in different cities. African cuisine is diverse, with each region and country having its unique flavors, ingredients, and cooking techniques. African cuisine is known for its bold flavors, unique spices, and vibrant colors that make the dishes stand out in a crowd.

History: How African cuisine spread beyond the continent

African cuisine has a rich history that dates back to the days of the ancient African empires. Through the centuries, African cuisine spread beyond the continent through trade, migration, and colonization. The transatlantic slave trade also played a role in spreading African food cultures to the Americas and the Caribbean. Today, African cuisine is found in different parts of the world, from Europe to Asia, North America, and beyond, showcasing the diversity and richness of African food culture.

Influence: How African cuisine shaped global gastronomy

African cuisine has had a significant influence on global gastronomy, from the way we flavor our food to the ingredients we use. West African cuisine, for example, introduced the world to spices like ginger, cumin, and coriander, which are now commonly used in international cuisines. The use of chili peppers and other hot spices in African cuisine has also influenced the spicy flavors in many global dishes. African ingredients like cassava, plantains, and yams have also been incorporated into global cuisine, showcasing the versatility and adaptability of African food culture.

Traditional dishes: Sampling African-influenced foods

African cuisine features a wide range of traditional dishes that showcase the unique flavors and ingredients of different regions. Some of the popular African-influenced dishes include Jollof rice, Bobotie, and Suya.

Jollof rice: The West African staple that went global

Jollof rice is a popular West African dish that has gone global, with different variations found in different parts of the world. This dish is made from rice cooked with vegetables, spices, and sometimes meat or fish. Jollof rice is known for its bold flavors, bright colors, and smoky aroma, making it a favorite for many.

Bobotie: The South African dish that’s full of flavor

Bobotie is a popular South African dish that is full of flavor. This dish is made from spiced minced meat cooked with onions, garlic, and curry powder, then topped with a creamy custard. Bobotie is often served with yellow rice and chutney, adding to its unique flavor profile.

Suya: The Nigerian food that’s now street food in New York

Suya is a popular Nigerian street food that has become famous globally, with many food trucks and restaurants serving it in different parts of the world. Suya is made from skewered meat, usually beef or chicken, marinated with spices and grilled over an open flame. Suya is often served with onions, tomatoes, and a spicy peanut sauce, making it a flavorful and satisfying meal.

Conclusion: Celebrating African influences on world cuisine

African cuisine has had a significant influence on the world’s cuisine, introducing new flavors, ingredients, and cooking techniques. It is essential to celebrate the diversity and richness of African food culture and acknowledge the impact it has had on global gastronomy. Whether it’s Jollof rice, Bobotie, or Suya, African-influenced dishes are a testament to the versatility and adaptability of African cuisine.

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Holy See

Does the Holy See have its own unique cuisine?

Introduction: Holy See and Cuisine

The Holy See, also known as the Vatican City, is the smallest independent state in the world. Located within the city of Rome, the Holy See is the spiritual center of the Roman Catholic Church and the residence of the Pope. The Vatican is also known for its magnificent art and architecture, but does it have a unique cuisine?

Historical Background of Holy See’s Cuisine

The Vatican City has a long and rich culinary tradition that evolved over the centuries. The cuisine of the Holy See has been influenced by the Roman, Italian, and Mediterranean culinary cultures. The Popes and Cardinals of the Vatican have always been known for their lavish feasts and banquets, which were often attended by the nobility and royalty of Europe. The Vatican also had its own vegetable garden, orchard, and livestock, which provided fresh ingredients for the Vatican’s cuisine.

Ingredients and Dishes in Holy See’s Cuisine

The cuisine of the Holy See is characterized by its simplicity, freshness, and quality of ingredients. The Holy See’s cuisine is based on the Mediterranean diet, which includes fruits, vegetables, legumes, fish, and olive oil. One of the most famous dishes in the Holy See’s cuisine is the “pasta alla amatriciana,” a pasta dish made with tomato sauce, bacon, and pecorino cheese. Another popular dish is the “coda alla vaccinara,” a stew made with oxtail, celery, and tomato sauce.

Influences on Holy See’s Culinary Culture

The Holy See’s cuisine has been influenced by the culinary traditions of Rome and Italy. The Holy See’s cuisine also reflects the influence of the regions that surround the Vatican, such as Tuscany, Umbria, and Emilia-Romagna. The culinary culture of the Holy See has also been influenced by the religious pilgrims who came to the Vatican from all over the world, bringing with them their own culinary traditions.

Significance of Food in Holy See’s Tradition

Food has always played a significant role in the tradition of the Holy See. Food is not only a basic need but also a symbol of hospitality and generosity. The Vatican has a long history of serving food to the poor and needy, and the Pope’s Kitchen, which is responsible for preparing food for the Pope and his guests, also provides food for the homeless in Rome. The Holy See’s cuisine is also an important part of the Vatican’s cultural heritage and a symbol of its identity.

Conclusion: The Unique Cuisine of Holy See

The Holy See’s cuisine may not be as well-known as the cuisines of Italy or France, but it has its own unique identity and cultural significance. The cuisine of the Holy See reflects the culinary traditions of Rome and Italy, as well as the influence of the regions that surround the Vatican. The Holy See’s cuisine is characterized by its simplicity, freshness, and quality of ingredients, and it is a symbol of the Vatican’s hospitality, generosity, and cultural heritage.

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Seychelles

What influences have shaped Seychellois cuisine?

Introduction: The Diverse Influences on Seychellois cuisine

Seychellois cuisine is a unique blend of various influences that have shaped the culinary traditions of the Seychelles islands. The cuisine is characterized by its use of fresh, locally sourced ingredients, a variety of spices, and a fusion of flavors from different cultures. The influences that have shaped Seychellois cuisine can be traced back to its historical, cultural, geographical, colonial, and modern roots.

Historical Influences on Seychellois Cuisine

The history of the Seychelles islands is marked by a diverse mix of cultures that have influenced the local cuisine. The earliest inhabitants were the Seychellois people, who brought with them a knowledge of local ingredients such as coconut, breadfruit, and fish. Over time, the islands were visited by traders and explorers from Africa, Asia, and Europe, who introduced new spices, techniques, and ingredients.

The French, who colonized the Seychelles in the 18th century, had a significant impact on the local cuisine. They brought with them a love for rich sauces, bread, and wine, which can still be seen in dishes such as fish curry with rougaille sauce and octopus salad with baguette. The British, who later took control of the islands, introduced tea and biscuits, and their influence is reflected in dishes such as coconut milk tea and banana fritters.

Cultural Influences on Seychellois Cuisine

The Seychelles islands are home to a diverse mix of cultures, including African, Indian, Chinese, and European. Each culture has left its mark on the local cuisine, creating a fusion of flavors and ingredients. African influences can be seen in dishes such as grilled fish with coconut, while Indian influences can be found in curries and chutneys. Chinese influences are evident in stir-fried dishes, and European influences can be seen in pastries, bread, and wine.

The Seychellois people have also created their own unique food culture, which is centered around communal eating and sharing. Family gatherings and festivals are marked by feasting on local delicacies such as grilled fish, octopus salad, and coconut curries.

Geographical Influences on Seychellois Cuisine

The Seychelles islands are surrounded by the Indian Ocean, which has had a significant impact on the local cuisine. Seafood is a staple of Seychellois cuisine, with dishes such as grilled fish, octopus salad, and shark chutney being popular. The islands’ tropical climate also means that fresh fruits and vegetables are available year-round, and are used in many local dishes.

Colonial Influences on Seychellois Cuisine

The Seychelles islands were colonized by both the French and the British, who each left their mark on the local cuisine. French influences can be seen in dishes such as bouillon, while British influences are evident in tea and biscuits. The colonial period also saw the introduction of new crops such as vanilla and cinnamon, which are still important ingredients in Seychellois cuisine today.

Modern Influences on Seychellois Cuisine

Seychellois cuisine continues to evolve and adapt to the modern world, with new influences from around the globe. The rise of tourism has led to the introduction of new ingredients and flavors, and international food trends have also made their mark on the local cuisine. However, the traditional Seychellois food culture remains strong, and local ingredients and cooking techniques continue to be celebrated and passed down through generations.

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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.

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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.

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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.

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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.

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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.

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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.

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