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Gardening is Healthy

Gardening combines several health-promoting aspects at once and thus noticeably increases the quality of life. We experience that firsthand at my harvest. For all those new to gardening and those interested, here are 7 reasons why the garden keeps us physically and mentally healthy.

1. Outdoor Gym

Bending, weeding, plucking, lifting, loosening, fetching water and, of course, harvesting your own vegetables – all these activities require movement sequences that are also found in our everyday life, this is called functional training. The entire body is stretched and stretched and the most diverse muscle groups are active in alternation – that makes and keeps you fit!

2. Outdoor cardio training

400 calories an hour

Exercising in the garden stimulates blood circulation, similar to average endurance or cardio training such as walking or light jogging. Everyone decides for themselves how far they want to go – when digging, for example, you can work up a sweat and burn up to 400 calories per hour. As a result, in addition to the sporting effect, you are even rewarded with flowers and crunchy vegetables!

3. It doesn’t get any fresher

Regional, seasonal, wonderful!

“Eat lots of healthy vegetables!” Doctors and health institutes advise us again and again. Nowhere are vegetables fresher and tastier than from your own garden and they are also pesticide-free. We know where it comes from, we eat seasonally and often save ourselves the trip to the supermarket. If you cook, you are even supplied all year round.

4. Breathe in, breathe out – lived mindfulness

Anyone who has ever pulled weeds, planted seeds, or simply observed a ladybug on a lettuce leaf can attest to how focused it is on living “in the here and now.” The big trend of mindfulness or yoga becomes a practice in the garden. A true recovery cure for our often overwhelmed senses. Anyone who works in the garden can leave the meditation cushion at home!

5. Bio lessons from Mother Nature

Whether you’re a garden newbie or an old hand – you constantly learn new things with and from the garden and anchor what you’ve learned through practical experience, for example if a pest appears and we want to find out what to do. Ensuring that a tiny seed grain becomes a high-yield, strong plant – dealing with the diverse challenges of a garden keeps the mind alert and expands our wealth of knowledge.

6. Social cohesion

Whether in the family, with friends or with garden neighbors – when gardening together we share our goals and successes. We exchange ideas, pass on tried-and-tested recipes, work together with our children. We gain appreciation for community and nature and “create” something new together. What better way to strengthen relationships?

7. Happy hormones for free

Being in nature relaxes us, brings the mind into balance – fresh oxygen, sun exposure (production of vitamin D), perception of natural light and colors, the feeling of earth on the hands: In the open air we can switch off, become creative and – as numerous studies confirm – happier. If you don’t want to read studies, you will find the proof of garden happiness in the faces of proud gardeners by harvest time at the latest…

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Nori Algae: They Really are That Healthy and Sustainable

Sushi made them famous: the nori seaweed. Here’s why they’re trending, how they’re grown and what’s behind their reputation as a “superfood”.

Nori seaweed – or just nori for short – is one of the best-known edible seaweeds. As nori sheets, they are an essential part of sushi. But you can also use them for salads and soups – as well as for various Japanese recipes. In addition, there are many cosmetic products with algae, for example masks and creams.

According to the magazine GEO, 400,000 tons of nori seaweed are harvested every year. In total, the harvest of edible algae is over nine million tons. They come primarily from Japan, China, the Philippines and Korea – but algae are also cultivated in Brittany and California. Algae farms are a good alternative to traditional farms, especially in Japan, because there is a lack of agricultural land.

Nori seaweed belongs to the red algae, a class of algae that consists of over 4,000 species and is predominantly found in the sea. Nori algae does not exist in our seas, but there are also close relatives in the North Sea, on Heligoland and on the coasts of Great Britain, according to rbb. (link to audio file)

In addition to nori algae, there are many other edible algae such as green algae. They include, for example, ulva, the so-called sea lettuce – it is considered a delicacy in France. There is also sugar kelp and brown algae like wakame, which are part of the Japanese miso soup. All of these species belong to the macroalgae, i.e. large-leaved algae with many cells. In addition, there are microalgae such as spirulina algae and chlorella, which are often marketed as dietary supplements.

Nutritional values ​​and ingredients of nori seaweed

Nori seaweed is particularly popular with vegans – because it contains vitamin B12, which is otherwise found almost exclusively in animal products. As the German Society for Nutrition (DGE) explains, it has not yet been clarified whether the vitamin in nori algae has a high bioavailability. That means it’s unclear how much of the vitamin in the algae our bodies can utilize. A Finnish study speaks in favor of algae as a source of vitamins: As part of the study, a group of vegans had consumed nori algae and/or chlorella over a longer period of time – they had twice the B12 content in their blood as vegans control group. In addition to vitamin B12, nori seaweed also contains B vitamins such as folic acid and beta-carotene.

On seaweed products you will often see warnings about the high iodine content of seaweed. Iodine is a trace element that our body needs, but which can lead to thyroid problems in excessive amounts. However, according to the Federal Center for Nutrition, nori algae have a rather low and therefore unproblematic iodine content – unlike their relatives, the brown algae. Soaking and rinsing the seaweed in water before eating can further reduce the iodine content.

Note: People with thyroid problems should avoid eating algae or consult their doctor beforehand.

This is how nori seaweed is grown

Nori seaweed is preferred in tanks. In it, the spores are stored on oyster shells for about five months. So-called seeding nets are then hung in the tank and the water is kept moving for 20 to 60 minutes. This stirs up the spores and causes them to get stuck in the web. The farmers then place the nets covered with spores in the sea.

In the first month after sowing, the algae only grow about a centimeter. Then their growth accelerates massively, they can grow up to 15 centimeters longer within two weeks. After fifty days they have reached a length of 15 to 20 centimeters. After harvesting, the nori seaweed is immediately dried and cut into leaves.

How sustainable is nori seaweed?

The nori seaweed that we buy in the supermarket or are served in the restaurant usually comes from Southeast Asia. They usually have a long transport route behind them.

It is best to use a product with an organic seal. According to the Federal Center for Nutrition, the EU organic regulation requires that the organic algae come from bodies of water with a high ecological quality and are managed sustainably. The organic association Naturland has, among other things, even stricter requirements for water quality – social standards are also taken into account. You can find nori algae with an organic seal in health food stores.

According to GEO, algae have a positive effect on the climate: they remove three times as much carbon dioxide from the air as crops – and can thus bind many greenhouse gases. However, they are not without controversy because, according to the spectrum, too many algae can lead to an algal bloom: This describes the mass proliferation of algae in nutrient-rich waters. This algae then dies, sinks to the bottom and is decomposed by bacteria. This is an aerobic process, which means that the bacteria use oxygen. As a result, numerous other creatures that are dependent on the oxygen in the water die. The body of water becomes a dead zone. In addition, gases can form under the algae carpets that are toxic and harmful to the climate. Some algae also produce toxins themselves.

How the cultivation of edible algae affects the climate, positively and negatively, has not yet been researched much. If it is operated sustainably, algae farming can produce regionally grown, climate-friendly and nutrient-rich food. Algae are also being discussed as fuel for cars, as a raw material for clothing and as packaging material.

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Lupine Flour: How Healthy it is and How to Use it

Lupine flour is a gluten- and grain-free type of flour that contains a lot of protein. Here you can find out more about the nutrients and possible uses.

Lupins belong to the legumes. The seeds of the lupine plant have been used as food for several thousand years. In the Mediterranean area, pickled lupine seeds are still a popular snack with beer in restaurants today.

Here, too, lupine is increasingly on the menu: on the one hand, meat substitutes often contain lupine protein isolate. On the other hand, lupine flour is also becoming increasingly popular because it contains a lot of vegetable protein and other healthy nutrients and is easy to use.

Lupine flour: How it is made

Lupine flour is made from lupine seeds. In order to remove the water from them, they are first pressed. The resulting flakes are then soaked in water again. In this way, the protein is released from the fiber structure of the seeds. The protein mass is then heated, causing the water to evaporate. The lupine flour remains.

Lupine flour can only be made from pure cultivated lupine varieties. The seeds of wild lupins and garden lupins contain a toxic type of bitter substances. However, edible lupins are cultivated in such a way that they hardly contain this bitter substance and are suitable for human consumption. In contrast to their wild relatives, these varieties are also called sweet lupins. To produce sweet lupine flour, producers often use the seeds of the white sweet lupine. Sometimes the yellow lupine or the blue sweet lupine are also used.

Lupine flour contains a lot of protein

According to the Association for Independent Health Advice (UGB), lupins contain between 36 and 48 percent protein. This makes them an important source of vegetable protein, especially in vegan diets. Lupine seed protein contains all eight essential amino acids, including lysine. In other plant-based protein sources such as cereals, lysine is rare and found in small amounts.

The UGB also points out that unlike other legumes, lupine seeds provide basic protein that is low in purines. Purines are a natural part of many foods. The body converts them into uric acid. If you have elevated uric acid levels and need to make sure you consume little purine-containing foods, you can eat lupine flour. Elevated uric acid levels occur, for example, in gout.

Nutrient-rich lupins

Lupine flour is also a good source of certain minerals and trace elements. According to the UGB, lupine seeds contain mainly potassium, calcium, magnesium and iron. The flour also contains a lot of fiber and thus fills you up quickly and for a long time.

Lupins contain about four to seven percent fat – less than soybeans. It is mostly present in the form of monounsaturated and polyunsaturated fatty acids. Both types are valuable for the body: the monounsaturated fatty acids help to build up the cell membrane. Polyunsaturated fatty acids (called essential fatty acids) support numerous bodily functions, such as hormone production and blood circulation.

Lupine flour and allergies / intolerances

Lupine flour is one of the types of flour that suit special dietary requirements – for example intolerances. It is starch-free and also contains no gluten. This means that people with gluten intolerance, gluten sensitivity or wheat allergy can also incorporate lupine flour into their diet.

However, lupins can also cause allergic reactions – the Federal Institute for Risk Assessment warns of this. According to the BfR report, cross-allergic reactions can occur, especially in people who already suffer from a peanut allergy. In principle, people who are sensitive to other legumes such as soy (which is the case, for example, with a histamine intolerance) should initially be careful with lupins and test their tolerance with small amounts.

How to use lupine flour

Although lupine flour is made from sweet lupine varieties, the sweet lupine flour does not have a sweet aroma, but has a noticeable taste of its own. It is therefore usually added to food in small quantities and only used proportionately in baked goods. Nevertheless, there are many uses for lupine flour. This includes:

Protein shakes: Because it is high in protein, you can use lupine flour in a high-protein mixed drink. To do this, mix the flour with a liquid (water, milk or plant-based milk substitutes) and fruit or vegetables. Such a protein shake is particularly suitable after exercise. We recommend a portion of 30 grams of lupine flour for about one liter of liquid.
Baked goods: In baked goods, you can replace up to 20 percent of the total amount of flour with lupine flour. More is not recommended, otherwise the taste or consistency may change. For example, combine spelled flour with lupine flour in vegan pancakes or wheat-free bread.
For binding: Instead of starch flour such as potato flour, you can also use lupine flour to thicken soups and sauces.
Egg Substitute: Mix 1 tablespoon of the flour with 12 ounces of water and let it soak to substitute for an egg in recipes.
Instead of soy: You can also use lupine flour to prepare recipes that use soy flour.
Enrichment: You can enrich your porridge with some lupine flour. This makes the porridge creamy and richer in protein.

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Lemons: That’s How Healthy They Are

Lemons are considered very healthy – not least because they contain a lot of vitamin C. We explain to you what else is in lemons and when they are ripe.

Lemons: The healthy all-rounders

Lemons, which belong to the rue family like grapefruit or orange, are a versatile fruit:
In summer we like to add them to our drinks to give them a fresh, sour taste.
In winter, lemons in the form of a hot lemon are used as a home remedy for colds and to strengthen the immune system.
In the kitchen, you can refine many sweet and savory dishes with lemon juice and zest.
In addition, lemons can neutralize odors in the refrigerator or dissolve limescale as a household remedy.
Tip: Look for an organic seal when buying lemons. This guarantees that the lemons are untreated and that you can use both the zest and the juice.

Are Lemons Healthy? The nutritional values

Lemons have a high water content, which is good for our water balance. The fruits are also low in calories and can therefore help with weight loss. Unlike other types of fruit such as grapes or bananas, they contain little sugar and are therefore healthy.

This is what the specific nutritional values ​​of 100 grams of lemon look like:

29 kilocalories of energy
89 grams of water
0.3 grams of fat
9.3 grams of carbohydrates
2.5 grams of sugar
1.1 grams of protein
2.8 grams of fiber
53 milligrams of vitamin C
26 mg calcium
138 grams of potassium
8 mg magnesium

Lemons: Healthy vitamin C suppliers

The lemon is considered healthy because of its high vitamin C content.
100 grams of lemon contains an average of 50 milligrams of vitamin C and thus covers about half of the daily vitamin C requirement.

A study found that you can prevent kidney stones by drinking lemon water for a long time. Vitamin C helps to stimulate kidney function.

Note: Other foods such as strawberries, blackcurrants, broccoli, Brussels sprouts, kale or cauliflower contain significantly more vitamin C than lemons.

Conclusion: Lemons are considered healthy mainly because of their high vitamin C content. However, there are no precise scientific studies on what effects, for example, an alkaline diet or a lemon juice cure can have on the body. What you should make sure, however, is that you cover your daily vitamin C requirements. Especially in winter or when the immune system is weak, it makes sense to use lemons regularly.

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Sunflower Green: This is How You Grow the Healthy Sprouts Yourself

Growing and eating sunflower greens as microgreens? This healthy alternative to enjoying the small seeds of the flower brings you a lot of valuable nutrients and vital substances at any time of the year.

Growing sunflower greens yourself: you need that

You can easily grow fresh sunflower greens yourself. However, you should take a look at them every day and give them a little nurturing. The nice thing is that you can grow the vitamin-rich mini greens in a bright place in your apartment at any time of the year and you don’t need a balcony or garden.

For your sunflower microgreen cultivation you need the following material:

For pre-germination: A germination jar and a dark cloth to cover. Possibly a bowl and colander for rinsing.
For growing: A shallow dish, ideally with drainage holes, and a dense dish or tray to stand on. You can also upcycle used plastic packaging from salads, fruit or vegetables.
The best way to get seed soil is from a garden center. Look for an organic seal and that the soil does not contain peat. As a result, the CO2 balance is better and you protect the moors.
Sunflower seeds: You can use both peeled and unpeeled seeds for sunflower greens. In both cases you should have at least a handful ready and pay attention to organic quality.

Sow and harvest: This is how you get fresh greenery from the windowsill

Whether spring, summer, autumn or winter – you can grow your sunflower greens all year round just like other healthy offspring. For this you do the following:

Soak the sunflower seeds in plenty of water in a saucepan or similar. Cores with shells need about 12 hours, without shells about 6-8 hours soaking time.
After this pre-swelling, which acts like an initial spark for the seeds, you pour off the water and rinse the seeds two or three times with fresh water.
Now fill the seed in your germination jar and let it germinate at room temperature. Because sunflowers germinate in the dark, it is better to protect the seeds from light and cover them with a cloth if necessary. It takes about two to three days for the first sprouts to appear.
Hygiene is important during these first three days: Rinse the germinating seed thoroughly with water every day. At the same time, the kernels receive sufficient moisture for further germination. If you use peeled sunflower seeds, you can now easily detach and skim off the loosening fine seed membrane.
If the white sprouts on the kernels have broken through the shell or are visible on the peeled kernels, you can plant the sprouts to grow. Fill the bowls with about two centimeters of soil and distribute the seed so that there is still some space between the individual plants. Then sprinkle some more soil over it.
Now all you have to do is practice the right feeling for the water supply: Just pour a little at the beginning. There should be no waterlogging, otherwise the seed can become moldy. Always add a little water in the following days.
Place the plant bowls with your “sunflower field” in a room-warm place that offers sufficient sunlight. After about eight to 12 days, the plantlets develop juicy, green cotyledons and begin to develop the next set of leaves.
Now it’s time for the harvest: most of the black shell caps have fallen off. If not, brush them off with your hand. Then cut off the fresh sunflower greens above the ground. You don’t actually have to wash it before you eat it. Unless there is obviously dust or dirt on it.

Germinate sunflower seeds – why?

Sunflower seeds are small packets of fuel. When they germinate, they develop additional qualities. You can harvest the sprouts, which grow into green seedlings, like cress and then process them further.

The tender little plants taste sweet and nutty and are even a little crunchy when they are freshly harvested.
This makes the fresh greens the perfect partner for soups, sandwiches, pan-fried vegetables and anything else that calls for an upbeat topping.
If you want to use a lot of the sunflower bambinis, you can use them to prepare a salad or mix a smoothie. In any case, you should make sure that you eat the sunflower seedlings fresh.
You can process sunflower green better in larger portions than some other microgreens (e.g. from radishes, broccoli, mint), which have a more intense taste and spiciness.
The main advantage: the young plants have a very high nutrient density. In other words, measured in terms of total weight, they contain more vitamins, minerals and trace elements than ordinary vegetables. In addition, there is fresh chlorophyll and antioxidant substances (e.g. flavonoids).

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Lamb’s Lettuce: The Greens Are so Healthy

Lamb’s lettuce is healthy and one of the most nutritious types of lettuce. We give you an overview of the nutritional values, vitamins and minerals and also show you the disadvantages of the salad.

Lamb’s lettuce is in season from October to April. So it’s worth buying and processing the healthy lettuce during this period.

When buying lamb’s lettuce, you should look for an organic seal. It guarantees you that the lamb’s lettuce comes from organic farming and is free of chemical pesticides. If you buy the lamb’s lettuce regionally, not only will the local suppliers be happy, you will also be doing something good for the environment and your health. Regional products cause fewer CO2 emissions thanks to shorter transport routes.

Is lamb’s lettuce healthy? This is what the nutritional values ​​of the lettuce look like

Lamb’s lettuce is healthy because it is one of the most nutritious types of lettuce. It is also low in fat, sugar and carbohydrates.

This is what the specific nutritional values ​​of 100 grams of lamb’s lettuce look like:

Calorific value: 18 kcal (77kJ)
Protein: 1.8g
Carbohydrates: 0.7g
of which sugar: 0.7 g
Fat: 0.4g
Dietary fiber: 1.8 g

Lamb’s lettuce also contains many healthy vitamins and minerals. These include, among others:

vitamin C
Vitamin A
vitamin E
B group vitamins
magnesium
chloride
sulfur
potassium
calcium
phosphorus

Effect of healthy lamb’s lettuce

The vitamins and minerals it contains make lamb’s lettuce very healthy. The ingredients of lamb’s lettuce have a number of positive health aspects:

Lamb’s lettuce is known for having a particularly high proportion of vitamin C. This strengthens the immune system and is necessary for the development of connective tissue and bones.
Lamb’s lettuce contains vitamin A, which supports both the structure of the skin and visual performance.
Vitamin E is also detectable in lamb’s lettuce. The two essential functions of the vitamin are fat metabolism and the protection of body cells from free radicals.
In addition, the lettuce variety is rich in various vitamin B groups. The highest is the vitamin B6 proportion, which is crucial for various metabolic processes such as protein metabolism and also plays an important role in hormone formation.

Disadvantages of lamb’s lettuce

Although lamb’s lettuce is so healthy, it also has disadvantages: it contains both oxalic acid and nitrate. Both substances can become toxic to the human body.

Nitrate: Nitrate in water and food is initially harmless. However, it becomes critical when the body converts the nitrate to nitrite, for example during digestion. This often leads to a bacterial infection of the digestive tract. This can even be life-threatening for children.
Oxalic Acid: Pure oxalic acid can damage the kidneys. Cooking foods that contain this substance helps. In this way, the oxalic acid content decreases. However, the oxalic acid value in lamb’s lettuce is so low that you can eat it raw. Nevertheless, caution is advised: You should not consume lamb’s lettuce in excessively large quantities. If you suffer from kidney failure, you are on the safe side if you do without lamb’s lettuce.

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Live Healthy – 6 Tips for Body and Soul

The ancient Greeks already knew that mind and body are related to health. In addition to nourishing the body, nourishing the soul also plays an important role in your health.

Move!

The physiognomy of the human body is designed to walk approximately forty kilometers a day. Remember that we were once hunters and gatherers! In our Western working world, however, most people sit. Your breathing is shallower when you are sitting, which limits your oxygen supply. Sitting also damages your back, causes low calorie consumption and does not stress your cardiovascular system. As a result, there is a risk of metabolic diseases and diabetes. Integrate movement into your everyday life wherever possible. Cover small everyday transit distances on foot or by bike, use stairs instead of elevators, get off one stop earlier and walk the rest… Make it your challenge to discover more ways to move in everyday life. Set a time limit for sitting in your free time.

Experience nature!

A visit to the gym can provide some compensation for a lack of physical activity, but does not replace the important, holistic experience of being part of nature. Make time regularly to visit the forest, the park or any place in the open air where you can ground yourself and forget about the noise of the streets and the hustle and bustle of everyday life. If you sit in front of the computer a lot or live in a densely built-up city, your eyes will be happy about a clear view with a wide horizon. It doesn’t have to be a day trip. Watch birds, insects, the flight of clouds, or the flow of water whenever you find time. Tree hugging, forest bathing, outdoor meditation – these are all techniques to move yourself in nature and find inner peace.

Go offline!

Maybe you’re spending more time online than you’d like. Clickbait has you hooked, you’re studying the Kardashians’ last facelift, quickly checking your e-mails (after work?), updating your social media profile or browsing through funny cat videos…? Distraction can be good at times, but the internet has some pull. You can also use your time more consciously. Take one, two or more days off the internet (digital detox). Leave your cell phone at home when you go for a walk. Meet friends in real life for a walk, get your hands on DIY and crafts, or read a book. Contact with the physical world lets you regain ground.

Heal low-threshold

There is no need to attack every little ailment with a chemical baton. Side effects cannot be estimated and resistance to drugs is increasing. You can also relieve a cough with thyme tea, a mosquito bite with buckhorn, or a headache with mint oil and sleep. Many superfoods like ginger, barley grass and goji berries can do more for your health than some vitamin pills.

Learn about herbal medicine and alternative healing methods. Not all of them are esoteric – much is based on centuries of experience and has now been confirmed by research.

Avoid stress!

Negative stress has many faces. An unsuitable workplace, an inharmonious team, tensions with friends or family, unresolved conflicts with yourself, financial worries, constant overwork and pressure to perform, as well as an excessive general workload can lead to negative stress. Negative stress is when you experience long-term and recurring overloads that leave you feeling helpless and powerless, and end up inhibiting you from rationally addressing and solving problems.

Feeling overwhelmed can also make you physically ill. Today we know that a large number of pain disorders, immune disorders, back problems and cancer are associated with negative stress.

Find personal ways for you to reduce negative stress and ideally not let it arise in the first place. Yoga, autogenic training, sports and walks, mindfulness exercises, gardening in nature or meditation help to clear your mind and find relaxation phases. If you find that you can’t get your stress level under control on your own, open up and seek help from a coach or therapist – here you have a good chance of getting to the roots and making a change.

Create good habits!

Habits and rituals give the human psyche stability and security. Even tiny, everyday customs are important. Even if you are an active, flexible and spontaneous person, a regular structure and fixed habits will help you to ground yourself in everyday life.

The rituals can be varied:

Consciously drink a cup of tea at the same time
The daily call to a loved one
Regularly stand by the window or on the balcony and let your thoughts wander
A daily morning meditation
Be kind to others and yourself, criticize less and praise more
In between, take a deep breath or focus on your breath
Overcome small inhibitions in everyday life and try something new every day.
A fixed evening routine, including a review of the day and a short analysis of the day
write diary
Good sleep hygiene. It has been proven that regular sleeping habits and good sleep hygiene promote good health
Recover treasures – Establish a gratitude ritual and ask yourself once a day: What can I be thankful for today?
Be a Boy Scout – Do a good deed every day. This makes you and others feel good at the same time
Write a manageable (!) to-do list in the evening for the next day
A conscious walk every day
Give yourself a smile! Don’t just smile at those around you, smile at your own reflection as well. Researchers have proven that your subconscious can’t tell the smiles of strangers from your own smile.

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Eat Healthy

Health is more than the absence of disease. According to the WHO definition, someone who is in complete physical, mental and social well-being is considered to be healthy. This article gives you 11 tips on how to get closer to this state through your diet, and another part focuses on exercise and the mind. A first tip in advance: Taking our advice calmly can also contribute to your health.

Avoid sugar as much as possible!

Sugar consumption impairs the performance of the immune system: bacteria, viruses, fungi and other parasites then have an ideal gateway to your body.

Incidentally, it doesn’t matter whether you eat refined white sugar, raw cane sugar or honey. Neither of these sugars is healthier than the other. Brown sugar is colored and whole cane sugar and honey also contain negligible amounts of minerals. In fact, the human organism does not need any additional sugar. Basic foods contain – in the form of carbohydrates – the amount of sugar that the human body needs to function. For everything else, it is true that the body can cope with small amounts, but it quickly becomes too much. The consequences include Tooth decay, obesity, a rapid drop in blood sugar levels and, as a result, a spiral of cravings and more sugar begins. In the worst case, there is a risk of diabetes.

Tip: Also watch out for hidden sugars in finished products. As a rule of thumb, anything ending in – ose is a sugar.

Fasting relieves!

Fasting isn’t just for losing weight. When you temporarily go without food, your body mobilizes its reserves. Toxins are broken down and cells are renewed, and a chain of beneficial biochemical processes is triggered. Fasting has been shown to reduce inflammation, has a rejuvenating, regenerating effect and lowers high blood pressure. A variant of fasting is juice fasting. If a longer fasting cure is too much for you, you can try intermittent fasting. This involves either not eating for 16 hours a day for a short period of time or eating normally for five days and reducing the calorie intake to around 1000 kcal for two days.

Eat local and seasonal!

These two factors often go hand in hand. The advantages are manifold. Regional foods are fully mature, do not have high Co2 emissions under their belt, are less packaged and motivate people to cook fresh. In addition, seasonal foods are often cheaper because there is a lot of the product available at the right time. Last but not least, demand and supply are in synergy with regional food. Nature sets the table exactly as you need it: Fresh wild herbs in spring detoxify and replenish the reserves of vitamins used up in winter, juicy melons and cucumbers quench summer thirst and thanks to the rich harvest in autumn provide the vitamin reserves for the barren winter. Numerous winter vegetables provide a high dose of vitamin C. Such a life in harmony with nature ensures your health and wholeness.

Cook yourself!

Industrially manufactured finished / convenience products fool us into thinking that we save a lot of time when we use them. The truth is, it’s possible to cook a simple, delicious meal in half an hour. Ready meals contain too much fat, too much sugar, artificial flavors, preservatives, and other additives that can harm you. They are also poorer in vitamins than fresh food. Cooking for yourself promotes your mindfulness and your connection to the environment.

5. Eat a lot of raw food!

….but not exclusively. Raw fruit and vegetables contain the full amount of the plant’s vitamins, minerals, fiber and secondary plant substances such as carotenoids and flavonoids. These are considered important antioxidants. With a pure raw food diet, it can happen that you take in too little fat, which is essential for the utilization of vitamins A and K, so keep it in moderation.

6. Eat sprouts and wild herbs!

Sprouts contain all the boost of vitamins and minerals needed to grow and mature a plant. You can take advantage of this concentrated concentration of life force. Wild herbs offer a similar density of vital substances. They are mostly archetypes of our conventional vegetables, which are bred more for size and ease of processing and have lost their taste and nutrients over the centuries.

7. Avoid animal proteins and eat plant-based foods!

Animal amino acids from meat, fish, milk and egg are more similar to human protein and are therefore easier to digest and absorb. At first glance, this seems more efficient. However, animal proteins have the disadvantage that we take in a lot of saturated fats and cholesterol with them, which are unhealthy. Studies show that replacing animal with vegetable variants can prevent heart and circulatory diseases, cancer, as well as obesity and diabetes. Vegetable proteins are found in legumes such as beans, peas or lentils, as well as in wheat germ such as barley grass.

8. Drink enough!

Adequate intake of fluids is of course also part of the meal. The drinking recommendation of the German Society for Nutrition is two to three liters of water for a healthy adult. It is not recommended to drink more because the water then flushes valuable minerals out of the body. Anyone who drinks a glass of lemon water or a spoonful of Oxymel dissolved in a glass of water in the morning does something for their metabolism or specifically for their health. Many people swear by juice-based fasts. This is where the health benefits of fruits and vegetables come back to the table. But be careful with tempting juices and smoothies from the supermarket shelf. Not everything that is there contains 100% fruit or vegetables. Watch out for added sugars and flavorings. Even without added sugar, there is usually a high proportion of natural fructose here.

Many tasty herbal teas can support your drinking habits or be used for medicinal purposes.

9. Avoid alcohol, nicotine, and caffeine

All right, it’s not news. Nevertheless: All three contain cell and nerve toxins and have a harmful effect on your organism. They weaken your immune system, put a strain on your liver, nervous system and kidneys. Think about why you need these stimulants and find other ways to relax, be relieved, rested, or motivated.

10. Take control of your own food!

The beauty is that by tending to your harvest yourself, you can take care of many of the above points. Gardening is a healthy way to exercise outdoors. It’s a good feeling to be out in the fresh air, to have more autonomy over what you eat and to know under what conditions the food that later ends up on your plate was grown. You don’t have to be self-sufficient to do this. If you don’t have your own garden, a spot on the sunny windowsill will suffice. There you can grow tasty herbs or crunchy sprouts. Cool cellars are suitable for allowing aromatic edible mushrooms to sprout. If you want to go even deeper but don’t have your own garden, you can rent an allotment garden or a meine ernte vegetable garden. In some cities there are also community gardens and garden projects in which several parties work together. It’s fun and the workload and experiences are shared. No matter how much you can and want to devote yourself to growing food, each step creates a bridge between you and the environment in which you live.

11. Keep it up!

The state of research is also changing rapidly in relation to nutrition. Reading articles about nutrition from time to time refreshes your own motivation to keep the topic of health in your hands. Trying out different foods, dishes, ingredients and preparation techniques is fun, encourages a varied diet and boosts your creativity. Have you ever dried fruit or fermented vegetables?

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Food

Apple: It Really is That Healthy – Vitamins, Nutritional Values, Сalories

The apple is the undisputed favorite fruit. It can be processed in many ways and is considered very healthy. But why is that?

An apple contains many healthy ingredients

Vitamins: Apples contain the vitamin A and B vitamins. The vitamin C content depends heavily on the variety: the Braeburn is the front runner with 24-35 milligrams per 100 grams and can even keep up with a tangerine. The well-known varieties Golden Delicious and Elstar rank further behind with around 10-15 milligrams per 100 grams.
Nutrients: Not only the vitamins make the apple so healthy: It is also rich in minerals such as potassium and calcium and contains fructose and glucose, i.e. easily digestible carbohydrates. The natural dietary fiber pectin promotes digestion.
Skin: Most of the healthy components of the apple are in or directly under the skin: For a balanced diet, you should therefore eat them. The color of the skin also reveals something about the nutritional value of the apple: reddish apples contain anthocyanins, which are beneficial for blood vessel health. In addition, green-skinned apples are often imported from overseas and harvested when they are still unripe – so they have less time to form their nutrients. In addition, their long transport route has a negative impact on the climate.
Calories: Apples are mostly made up of water. A medium-sized apple weighing 100 grams therefore only has an average of 57 kilocalories. Because of the pectin it contains, it is still filling and therefore the ideal snack for in between.

Effects of the apple on health

Because the apple is so rich in healthy phytochemicals, numerous studies have been conducted into possible healing effects. Researchers have observed several positive health effects:

Gastrointestinal complaints: Very finely grated apple is a tried and tested home remedy for diarrhea. The pectin swells in the intestine and helps the body to bind the intestinal contents.
Cholesterol levels: Anyone who eats apples regularly can lower their cholesterol – this was the result of a study by Florida State University. The participants were able to lower their cholesterol levels by 23 percent within six months and slightly reduce their body weight by regularly eating dried apples and plums.
Colon cancer: In a laboratory experiment, oligosaccharides, a specific form of carbohydrates, were extracted from apples. According to the researchers, these substances were able to fight human colon cancer cells more effectively than chemotherapy. This is mainly due to the fact that the natural active ingredients are not toxic to healthy cells. They can therefore be dosed higher. However, the result has not yet been confirmed by further studies.
Antioxidant effect: Secondary plant substances are among the antioxidants, so they can render free radicals in the body harmless and thus strengthen the cells. This effect was demonstrated in particular in an experiment with apples as part of a study by the Max Rubner Institute in Karlsruhe: After test persons had eaten a larger quantity of apples, their cells were significantly less damaged.
An apple has the most healthy ingredients when it is eaten fresh and ripe. Only a few of the secondary plant substances are lost through storage. If the apple is processed into juice or mush, on the other hand, there are hardly any healthy nutrients left.

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Food

Butter or Margarine: What is Sustainable and Healthy?

Butter or margarine – what should you put on your bread? We will introduce you to the advantages and disadvantages of the two spreads and look at the sustainability of butter and margarine.

For years, nutritionists have been grappling with the question of what is healthier – butter or margarine? In fact, the question is not that easy to answer, as both spreads have their advantages and disadvantages.

Butter or margarine: which is healthier?

Butter:

One of the most commonly cited disadvantages of butter is its high cholesterol content. If you have too much cholesterol in your blood, it builds up in the arteries and increases the risk of heart and circulatory problems. However, the Federal Center for Nutrition states that the body can counteract excess cholesterol by producing less of its own cholesterol.
In contrast to margarine, butter contains a lot of naturally occurring vitamins A, D, E and vitamin K, which, among other things, strengthens the bones. These vitamins often have to be added artificially to spreadable vegetable fat.
Butter contains a high amount of saturated fat, especially those with medium chains. These are said to increase the level of “bad” LDL cholesterol in the body. That is why it recommends covering only up to ten percent of the fat requirement from saturated fatty acids.

Margarine:

The cholesterol content of margarine is much lower than that of butter. However, the vegetable fat is often artificially hardened and therefore contains many unhealthy trans fatty acids, which you should avoid if possible.
Margarine contains less saturated fat and more unsaturated fat. They are said to strengthen the heart and circulation.
When it comes to margarine, you are spoiled for choice: it comes in full-fat and half-fat variants and is based on various vegetable fats.
The plant sterols found in some oils are said to lower cholesterol levels when consumed in a certain amount on a daily basis. Not every margarine naturally contains sterols – if they have been added artificially, this must be stated on the packaging.
Margarine is made from various vegetable oils. It is best to buy products with rapeseed or linseed oil, as these contain a particularly large number of omega-3 fatty acids.

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