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Yo-Yo Effect: How to Avoid it With a Healthy Diet

The yo-yo effect destroys any success in losing weight. You can find out what is behind the effect, how it is promoted and which diet you can use to maintain your desired weight in the long term in our guide.

With a lot of willpower and discipline, the desired weight is reached, but within a very short time the pounds that have been painstakingly slimmed down are back on your hips. When things go really bad, it’s even more than when you started the diet. This is the yo-yo effect.

The goal of losing some weight is desirable for many people: According to the German Society for Nutrition, 59 percent of men and 37 percent of women are overweight. This is accompanied by an increased risk of a variety of diseases, such as cardiovascular problems.

This is the yo-yo effect

This is how the yo-yo effect is created:
When dieting, you avoid certain foods and often reduce portion sizes as well. The more you restrict your calorie intake, the more your brain interprets an imminent danger from starvation. So to give you a good chance of surviving during a food shortage, your metabolism works more slowly. Muscles are broken down and the basal metabolic rate decreases.
If you have now reached your desired weight after tedious weeks, the restrictions in your diet are a thing of the past. You’re consuming your usual amount of calories again. However, your body still metabolizes them too slowly and puts them on so that you are prepared for the next famine. You’ll be back to your starting weight in no time.
Another problem is that when you eat less, your brain releases stress hormones. When stress persists, cravings and cravings for sweets increase. These have a particularly high glycemic index, which causes the blood sugar level to rise rapidly. Even if saturation occurs quickly, the sugar is immediately stored in the liver. When insulin levels drop, the food cravings begin again.

Prevent yo-yo effect – tips & tricks

The real problem with losing weight isn’t the yo-yo effect, it’s the diet itself. Every body is different and should therefore be treated differently. A diet can never work the same for everyone. In addition, utopian promises tempt you to restrict yourself completely insanely and one-sidedly.

Use these tips to prevent the yo-yo effect:
Give up diets! In order to reduce your weight, you should monitor your diet closely for a few days. What are you eating and drinking? Do you take your time with your meals? Where is hidden sugar?
Approach your diet carefully and slowly. Become aware of which foods are unhealthy and not good for you. Gradually remove them from the menu. This can include replacing fruit juices with unsweetened tea in the first week, for example. Next, the frozen pizza can give way to a healthy evening of cooking with friends. Get used to the change step by step so that you don’t get the feeling that you have to do without something.
In particular, remove ready-made products from your menu and replace them with fresh recipes that you can prepare yourself. We recommend that you use regional and seasonal fruit and vegetables. With short transport routes you can reduce your CO2 footprint. In addition, fruit and vegetables are rich in vitamins and important nutrients.

According to the New England Journal of Medicine, you should eat a high-protein diet and make sure your food is low on the glycemic index. This means cutting out sweet and fatty foods. Instead, you grab too many vegetables, nuts, legumes and tofu. Lean meat or fish is also recommended. However, due to the overfishing of the seas, we advise against the latter.
There is often a deeper reason behind excessive eating habits. Does stress or grief make you overeat? do you eat out of boredom If you are aware of the trigger, you can counteract it more easily. For example, by integrating more relaxation and deceleration into your everyday life.

Eat a balanced diet and lose weight

Here’s what you can do every day to lose weight:

Start your day with a balanced and high-fiber breakfast to lose weight. This fills you up, boosts your metabolism and prevents annoying cravings.
Drink a glass of water before every meal. This fills the stomach and makes you feel full faster.
Don’t over-pack your plate. Try moderate sizes and get a second helping if you’re not full.
Take your time to eat. Practice mindfulness and avoid distractions like the TV or cell phone.
Protect yourself from impulse buying by only going shopping with a list once a week. This saves you additional trips and money.
Integrate movement into your everyday life. Muscles increase your basal metabolic rate and ensure that you burn more calories. You don’t necessarily have to go jogging. Maybe you’ll find a great club in your area or try to walk 10,000 steps a day.

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Black Sesame: How Healthy it is and How You Can Use it

Black sesame is rather unknown in this country. The small grains are full of nutrients. We explain to you what makes it so healthy and how you can process it.

Black sesame is mainly harvested around the Himalayas. It is considered the original form of sesame and contains a particularly large number of nutrients. People have been using it as a remedy and healthy ingredient in kitchens for thousands of years. Black sesame tastes stronger than the more familiar, white version of the seeds. You can also use black sesame oil for cooking and as a natural remedy.

What makes black sesame so healthy?

Black sesame is considered cholesterol-lowering, nutrient-rich and bone-strengthening. The many valuable ingredients in the small grains are responsible for this.

Black sesame contains a lot of calcium. With a calcium content of 800 milligrams per 100 grams, sesame contains more calcium than dairy products. It is therefore a good source of nutrients for people who follow a vegan diet or cannot consume cow’s milk for health reasons. Another plus is the high iron content of black sesame. It also contains B vitamins, vitamin A, magnesium, zinc and selenium.

Furthermore, black sesame is said to have an antioxidant effect. This protects the body from free radical attacks.

Black sesame is low in carbohydrates and high in plant-based protein. This makes it a reliable source of protein and attractive for strength athletes, especially for athletes who eat vegan.

The contained proteins and amino acids contribute to a healthy and strong growth of hair and nails as well as to an optimal function of cells and muscles. Because black sesame is high in fiber, it helps to regulate the intestinal flora naturally.

How to process black sesame

In order to benefit from the valuable ingredients in the granules, it is best to eat them raw. Black sesame is a delicious component in smoothies, salads and muesli. If you like, you can also eat black sesame pure. A guideline is one to two teaspoons per day. The following recipe shows you how to prepare two servings of black sesame salad. You need:
2 beetroots
2 carrots
2 hands full of green lettuce of your choice (overview of the types of lettuce)
1 onion
2 tbsp olive oil
2 tbsp balsamic vinegar
1 tsp mustard
Salt
pepper
2 tbsp black sesame seeds
You should plan about 20 minutes to prepare the salad:
Peel the beets and grate them finely. Since beetroot stains heavily, we recommend wearing gloves when processing it.
Grate the carrots too.
Wash the lettuce and spin dry. Tear the lettuce into bite-sized pieces.
Peel the onion and cut into rings.
Whisk together olive oil, balsamic vinegar, mustard, salt, and pepper to form a dressing.
Pour the dressing over the salad and mix well.
Toast the sesame seeds in a pan for 2-3 minutes. You don’t need to add any oil. Alternatively, you can also sprinkle the raw sesame seeds over the salad.
Garnish the salad with the black sesame seeds.

Bake sesame puff pastry sticks: recipe

The puff pastry sticks are easy to prepare. They are a great accompaniment to soups and a tasty component on the party buffet. You need:
1 pack of puff pastry (or make your own)
Salt
2 tbsp black sesame seeds
Preparation:
Roll out the puff pastry and brush it with some water.
Cut the puff pastry into narrow strips.
Sprinkle the puff pastry strips with salt and sesame seeds.
Spread the strips on a baking sheet. Bake the whole thing for about 20 minutes at 180 degrees top/bottom heat. The puff pastry sticks are good when they are lightly brown in color.
You can of course vary the sticks, for example with chilli flakes, garlic or oregano.

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Direct Juice: It Really is That Healthy

Not-from-concentrate juice is considered particularly healthy. But what is the difference to fruit juice concentrate? And which one is healthier?

Direct juice or concentrate? Those are the differences

The product title “direct juice” means that the juice is bottled immediately after pressing. Nothing more is changed in the juice. If it is not possible to bottle the juice immediately, the juice is temporarily stored in cooling tanks.

It’s different with fruit juice concentrate: Here the juice is first reduced to about a sixth of its original volume. To do this, it is heated so that the water evaporates. So that the aromas and vitamins are not lost, the steam is distilled and later added to the concentrate again.

The advantage of fruit juice concentrate: the reduced volume means that transport costs can be saved. Orange juice concentrate, for example, is produced in the producing countries, shipped and processed in fruit juice factories in the consuming countries.

But it doesn’t matter whether it’s concentrate or not-from-concentrate juice: fruit juice must have 100 percent fruit content.

This is how direct juice is made

Fruit juices are usually produced in wine presses. There the fruits are first washed and – if necessary – peeled. The peel of citrus fruits, for example, contains many bitter substances that would be released during pressing.

The fruits are then crushed in a fruit mill. The resulting mass is called “mash”. It is now pressed and spun to separate the juice from the solid components. To prevent the juice from fermenting quickly, it is pasteurized. The juice is slowly heated to 80 to 85 degrees. This also serves to kill bacteria and germs.

Is not-from-concentrate healthier?

Not juice is popular. The name promises to get a fresh product. Not-from-concentrate juice often costs a little more, which is also due to the higher costs for storage and transport.

However, since both direct juice and fruit juice concentrate consist of fruit juice, direct juice is not necessarily healthier. Vitamins are already lost during the pressing, which takes place at the beginning of both variants.

The Association of the German Fruit Juice Industry points out that by law, fruit juice and fruit juice made from fruit juice concentrate do not contain any added sugar.

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Bitter Substances: That’s Why They’re so Healthy

Bitter tasting foods are not very popular with many people. However, the bitter substances it contains have a very positive effect on our health and can prevent numerous diseases.

What are bitter substances?

As the name suggests, the key characteristic of all bitter substances is their bitter taste. They are found in many different plants and are often used in herbal remedies. Bitter substances are generally said to improve blood circulation and digestion and to stimulate the appetite. They also have an anti-inflammatory and antibacterial effect.

Foods that provide you with a considerable amount of bitter substances are e.g.:
chicory
artichokes
grapefruits
iceberg lettuce
Spices, such as ginger, fennel, cinnamon and cardamom
Medicinal herbs such as yarrow, hops and dandelion
Bitters are also available as dietary supplements and can be swallowed as pills and capsules. However, this is not recommended, as the positive effects are largely triggered by chewing the food in the mouth. Even the bitter taste that we perceive through our tongue has a digestive effect and stimulates the production of gastric juices and bile.

Bitter substance cynarin for liver and bile

The bitter substance cynarin is found in large quantities in artichokes and has many positive effects on health:
The bitter substance promotes the formation of bile and thus stimulates digestion. Cynarin is an effective remedy, especially for bloating, flatulence and other digestive problems.
Cynarin has a protective effect on the liver. It may even support the regeneration of liver cells. However, this has not yet been scientifically clarified.
There is evidence that regular use of Cynarin lowers LDL cholesterol and helps raise “good” HDL cholesterol levels. With its antihypertensive effect, the bitter substance therefore plays an important role in the prevention of arteriosclerosis.
You can get cynarin by eating artichoke hearts. If you don’t like them, you can also add the substance in the form of extracts or as artichoke juice.

The bitter substance in grapefruit: naringin

The bitter substance naringin is mainly found in grapefruit and pomelos. If it is broken down in the stomach, it produces the secondary plant substance naringenin. This is associated with a number of positive health effects:
Like all flavonoids, naringenin is also said to have an antioxidant effect. Antioxidants neutralize free radicals in our body, which allows them to protect us from oxidative stress and the diseases that result from it.
Naringenin also has a cholesterol-lowering effect and thus prevents cardiovascular diseases.
Like all bitter substances, naringin also has positive effects on our digestive system. There is even evidence that naringenin can prevent colon cancer.
Note: Taking naringin with some medicines may make them less effective. In such cases, talk to your doctor beforehand about the extent to which eating grapefruit is safe for you.

Lactucin as a natural pain reliever

Lactucin is found in many bitter-tasting leafy greens, such as iceberg lettuce, endive, radicchio, chicory, and frisée. The bitter substance has a calming and anti-inflammatory effect. In addition, studies prove the positive effects in neurodegenerative diseases. There is evidence that lactucin promotes the growth of nerve processes.

Lactucin also has a strong pain-relieving effect. In an experiment in which the bitter substance was administered to mice, it came relatively close to the effects of conventional painkillers.

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Wheat Germ: That’s Why They’re so Healthy

Wheat germ is actually a waste product in flour production, but it is very healthy. You can find out here what advantages they bring to your health.

Wheat germ is a tiny component of ripe wheat grains. They are at the top and only make up about three percent of the total weight. Just like wheat bran, the sprouts are a by-product of flour production.

The germs are separated from the grains in a complex process. Since the sprouts are very oily, the flour would go rancid faster and have a shorter shelf life, so they are removed. Since wheat germ contains many valuable nutrients, it is stored, sold separately or processed into wheat germ oil.

Wheat germ is so healthy

Wheat germ is particularly rich in vitamins, minerals, trace elements and amino acids. In addition, the protein-rich seedlings contain unsaturated fatty acids.

Wheat germ contains a particularly large number of these vitamins:
Vitamin B1: plays an important role in the functioning of our nervous system. If the vitamin is missing, depressive moods and poor memory can occur
Vitamin B2: also known as riboflavin, is relevant for the metabolic processes in the body
Vitamin B3: supports the energy metabolism and helps to absorb important nutrients from the diet
Vitamin B5: also known as pantothenic acid, is important for heart health, lung function and digestion. In addition, it is said to reduce stress and improve hair growth
Vitamin B6: important to strengthen our immune system and nervous system
Vitamin B9: the so-called folic acid. It supports blood formation, growth and the formation of new cells
Vitamin E: has an antioxidant effect and ensures that cells are protected from free radicals, which are involved in the development of various diseases. The German Society for Nutrition recommends that adults consume around twelve to 15 milligrams of vitamin E every day. Already 50 grams of wheat germ can cover this need
In addition, wheat germ is rich in important nutrients:
The seedlings contain valuable minerals such as:
Calcium: important for building and maintaining bones, teeth and muscles
Potassium: improves the functioning of muscles and nerves
Magnesium: ensures that muscles can work well
Phosphorus: is required for energy metabolism
It also contains the following trace elements:
Iron, which promotes oxygen transport in the blood
the antioxidant selenium
Zinc, which is also considered a beauty element.
Wheat germ also has these positive effects on your health:
A study indicates that regular consumption of wheat germ slows down the aging process.
The University of Graz found out in 2013 that the ingredient spermidine ensures that degenerative diseases such as dementia can be prevented.
Wheat germ is also said to have a positive effect on the gonads and thereby increase fertility.
Wheat germ is also a good source of vegetable protein. The proteins are particularly important for the smooth running of many bodily functions and play an important role in building muscles.

This is how you integrate wheat germ into your diet

The great thing about wheat germ is its high nutrient density. This means you don’t have to consume large amounts to reap the benefits. Since the sprouts are high in calories, adding two to three tablespoons of wheat germ to your food daily is sufficient.

You should make sure that you do not boil or bake the sprouts, as they are sensitive to heat and lose the valuable ingredients through heat. Add the sprouts raw to your morning muesli, yogurt, or smoothie. Its slightly sweet and nutty aroma also goes well with a seasonal fruit salad.

You can buy wheat germ in health food stores or drugstores, for example. Since they are won regionally, you can access them with a clear conscience.

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Glucose: Why it’s Not as Healthy as We Think

Without dextrose, also called glucose, we could not live. Here you can find out why you should still only take it in moderation.

Have you ever eaten glucose before an exam or before exercising to get more energy? In fact, glucose is the body’s primary source of energy. Every cell needs glucose to work and survive – according to the health portal netdoktor.de, your brain alone uses over 100 grams per day.

This is how glucose gets into our body

When you eat a glucose candy, the sugar immediately enters your bloodstream through your digestive tract. There, the hormone insulin ensures that the glucose is distributed to the cells of your body. If there is anything left after that, your body stores the glucose in the form of glycogen. In the liver, he can store the glycogen for a few hours and access it again when needed.

In order to supply your body with glucose, you do not have to eat it in its pure form. According to netdoktor.de, your body can produce glucose from other carbohydrates, proteins and possibly also from fatty acids. For example, glucose is a building block of normal table sugar (sucrose) and lactose. The substance is also found in more complex carbohydrates, such as those found in whole grains. When you chew carbohydrate foods, your body is already making glucose.

If you are healthy, you can hardly eat too little glucose. The only important thing is in which form you take the glucose.

Better to let the body produce glucose

When you eat a glucose candy, the glucose enters your body the fastest way. Your body doesn’t have to make them from other carbohydrates first. Your blood sugar level rises quickly and your cells get energy.

Once the glucose has been redistributed, it’s no longer in the blood—meaning your blood sugar levels go down as fast as they went up. Your body now needs new energy – and you get hungry. If you constantly give in to this feeling of hunger, it can lead to you consuming too many calories over a long period of time.

The so-called “glycemic index” (GI) shows you how quickly your blood sugar level rises and falls as a result of a food. Pure glucose has the highest glycemic index: 100. It is much lower in whole grains, dairy products and most fruits. Your body must first produce glucose from these foods. That’s why your blood sugar level rises more slowly and less strongly – and also falls more slowly again. So you are full longer.

Fast Glucose: Are High GI Foods Unhealthy?

It has not yet been proven whether foods with a high glycemic index actually increase the risk of obesity, diabetes and other diseases. In addition, the glycemic index is not a fixed quantity: if you combine foods with a high glycemic index with fats or proteins, these ensure that your body absorbs glucose more slowly.

Ultimately, you should eat whole, varied meals rather than isolated stuff. In this way you stay full longer and not only supply your body with glucose, but also with many other important nutrients and roughage.

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Wheatgrass Juice: Healthy Miracle Cure or Excessive Hype?

Wheatgrass juice has been considered particularly healthy for a number of years. But which active ingredients are really in it and what is the truth behind the hype? We’ll tell you.

Wheatgrass juice has been a trend drink in the USA since the 1990s. But it has also become very popular with us in recent years. Although wheatgrass juice is a trend food or drink, it is not an exotic plant from far away: no, wheatgrass grows right on our doorstep.

Wheatgrass juice is obtained from the young shoots of our native soft wheat (Triticum aestivum). The variety is also called bread wheat or seed wheat. Wheatgrass juice is produced when the young shoots are harvested after just a few days (before the leaves form knots) and then pressed. Soft wheat belongs to the sweet grass family and is one of the oldest cultivated plants in the world. In Eurasia, the wheat species has been cultivated for at least 2700 years.

This superfood is said to be a vitamin bomb that helps digestion and keeps you young. But what is the truth about the rumours?

Wheatgrass juice and its ingredients

Wheatgrass juice has numerous vitamins, minerals, trace elements and amino acids and one thing above all: chlorophyll. This plant pigment gives wheatgrass juice its famous nickname “green blood”. The high concentration in the leaves ensures that the juice later turns a bright green. In addition, chlorophyll is structurally similar to the red blood pigment hemoglobin.

The ingredients in wheatgrass can vary widely. They arise depending on the location, the soil conditions and the harvest time. Among other things, the following nutrients can be found in wheatgrass juice:

vitamins:
Provitamin A (carotenoids)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6
Folic acid (also vitamin B9 or B11)
vitamin C
Vitamin D
vitamin E
vitamin k
Despite claims to the contrary, wheatgrass is low in vitamin B12.

Minerals and trace elements:
iron
potassium
calcium
cobalt
copper
magnesium
sodium
phosphorus
Furthermore, wheatgrass contains a variety of healthy amino acids such as alanine, histidine, methionine and lysine. They are important for fighting free radicals and building proteins. For this reason, wheatgrass juice has a high protein content (about 20 percent). That is why it is often used as animal feed.

Does wheatgrass contain gluten?
Don’t worry: although wheatgrass is the young shoots of wheat, it does not contain gluten. Even if you have celiac disease or wheat intolerance, you can take it without any worries.

Wheatgrass juice for gastrointestinal disorders

Wheatgrass juice is known to aid in digestion. Its enzymes are designed to break down the food you eat, allowing you to digest it faster. Enzymes play the central role in human metabolism. Normally, however, our pancreas produces these enzymes all by itself. According to the Harvard Health Journal, supplementation is only necessary if you suffer from diseases such as chronic pancreatitis or cystic fibrosis. Then your body can no longer produce the necessary enzymes itself.

Wheatgrass juice isn’t just supposed to help get your digestion back on track. It is also said to help with gastrointestinal disorders such as the serious inflammatory bowel disease ulcerative colitis. Symptoms of this disease can include severe intestinal pain, painful bowel movements, diarrhea and even bleeding. According to a pilot study, wheatgrass juice is said to have a soothing effect on all of these symptoms and reduce the severity of bleeding. Just 100 milliliters of wheatgrass juice per day can have a great positive effect on your symptoms. However, you cannot treat the disease with just wheatgrass juice. Also, be sure to see a doctor.

Wheatgrass Juice: Rich in antioxidants and effective against stress

Wheatgrass juice is not only a vitamin bomb and therefore good for your immune system – it is also rich in antioxidants. These help eliminate free radicals that are caused by stress, an unhealthy diet or smoking, among other things. Too many of these free radicals can lead to so-called “oxidative stress” and damage your cells. This, in turn, is said to increase the risk of many diseases.

According to a scientific study, in addition to the numerous vitamins and antioxidants, certain proteins in wheatgrass juice help against oxidative stress.

Wheatgrass juice helps with cancer?

Wheatgrass juice is said to be so healthy that it can even help fight cancer. According to a study from 2017, the so-called “green blood” is said to prevent the cell division of cancer cells in oral cavity carcinomas, the sixth most common type of cancerous tumors. However, this study was conducted in a test tube. Whether the same effect occurs when consuming wheatgrass juice is not proven.

According to a study from China, a large amount of chlorophyll can help flush cancer-causing aflatoxins from the liver better. Aflatoxins are dangerous toxins found in poorly stored foods that can cause liver cancer.

Cancer tumors can have different effects on different organs in the body. Therefore, it is unclear whether wheatgrass juice works against all types of cancer. The juice also supports your immune system and detoxification processes.

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Macadamia: The Healthy But Unsustainable Queen of Nuts

Macadamia is one of the most expensive nuts in the world. But it is also particularly tasty and healthy. However, the macadamia is not sustainable: In order to get to us, it has to travel long distances.

Compared to other nuts, macadamia nuts have a unique taste: they are very mild, sweet and downright buttery. No wonder, because with 76 grams of fat per 100 grams, they are among the most fatty nuts.

The macadamia originally comes from the Australian rainforests and was already harvested by the Aborigines. In the 19th century, a German and an Australian botanist discovered the nut and named it after the scientist John Macadam. Macadamia trees are no longer only grown in Australia, but in many tropical and subtropical regions around the world. The cultivation areas include, for example, South Africa, Kenya, Hawaii, Brazil and New Zealand.

Macadamia bears the title “Queen of Nuts” because it is one of the most expensive nuts in the world. This is because the cultivation and further processing are complicated: the macadamia trees are demanding and only grow very slowly. In addition, macadamia nuts have a very hard shell that cannot be cracked with conventional nutcrackers. Therefore they are usually cracked with machines after they have been dried and are sold peeled.

Macadamia Nuts: What Makes Them So Healthy?

The macadamia is not only one of the most expensive, but also one of the healthiest nuts. The ingredients (per 100 grams) show why this is the case:

The 76 grams of fat are mostly mono and polyunsaturated fatty acids, which have a positive effect on LDL cholesterol levels and can thereby reduce the risk of cardiovascular disease. Above all, the proportion of monounsaturated fatty acids is very high at over 50 grams. According to a study, they should reduce insulin resistance in diabetic patients (PDF).
With around nine grams of fiber, macadamia nuts are one of the most high-fiber types of nuts.
Macadamia contains many vitamins and minerals. These include B vitamins, vitamin E and the minerals calcium, iron, magnesium, phosphorus, selenium and potassium. The selenium content in particular is relatively high. The trace element selenium is involved in many processes in our body, among other things it is very important for the thyroid gland.
Despite the many healthy ingredients, you should only eat macadamia nuts in moderation. With around 700 kilocalories per 100 grams, they are quite high in calories. However, a small handful of nuts is a healthy snack between meals.

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10 Reasons Why Cycling is Healthy

While exercise is known to be generally good for the mind and body, far too often, comfort wins out. There are many good reasons to use the bike more often.

Almost everyone in Germany owns a bicycle. But in many areas of Germany, two-wheelers are used far too seldom. Schoolchildren take the bus, parents take the family car to go shopping for the week, and employees take the train or a car.

Also, note our tips for buying a bike lock and tricks for opening a frozen bike lock in winter.

Reason 1: Healthy joints

Cycling balances sedentary activities. The even movement when pedaling is good for all large joints. This includes, for example, knees, hips, and shoulders. Also, read helpful home remedies for joint pain.

Reason 2: Fit heart

Regular cycling helps the heart pump more blood through the body in less time. The volume is increased over the long term.

Reason 3: Less stress

Physics and the psyche are closely linked. For this reason, it is important to be able to relieve accumulated stress regularly, e.g. by exercising in the fresh air. A short bike tour is particularly suitable for this.

Reason 4: Back pain is alleviated

If you sit all day and don’t move much, sooner or later you will have back problems. Any kind of movement is good for the battered lower back, as long as the body is not exposed to too much stress. Also, note our tips for back pain in the lower back.

Reason 5: build muscle

Existing muscles are broken down extremely quickly if the affected areas are not used regularly. Many different muscle groups are used when riding a bike – especially those in the legs and back. Regular bike tours keep your body in shape. Positive side effect: more muscles burn more fat.

Reason 6: Do something for the environment

It is well known that exhaust fumes are bad for nature. If each of us would replace our car journey with a bicycle ride at least once or twice a week, it could help the environment enormously. The renunciation of a motorized vehicle means a big step in terms of environmental awareness! In addition, note our simple tips for environmental protection in the household.

Reason 7: Longer life

Anyone who rides a bicycle regularly has the potential to live longer. Just three hours of cycling per week has a positive effect on life expectancy.

Reason 8: Burn fat

Cycling at a moderate pace – especially uphill – melts the pounds. From the age of 30, the metabolism becomes sluggish. This fact can be compensated for with a short bike ride. Also, note clever tips for losing weight.

Reason 9: Minimize cancer risk

Exercise on the bike can protect against cancer. Women in particular who pedal regularly reduce the risk of developing breast cancer.

Reason 10: Clear airways

Since cycling is associated with rhythmic movement, the human respiratory organs are regularly supplied with oxygen during this time. This makes the lungs stronger and the ventilation of the lungs works more effectively.

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This is What Makes Beetroot so Healthy: Information on Vitamins, Nutrients and Calories

Beetroot is high in healthy nutrients and vitamins and low in calories. Here you can find out what effects the beet can have on your health and how best to prepare it.

These nutrients make beets so healthy

Beetroot contains many vitamins and minerals and is quite low in calories. 100 grams of beetroot contain just 41 kilocalories.

Among other things, beetroot contains:
Folic acid, vitamin B1, vitamin B2, vitamin B6, vitamin C and beta-carotene, a precursor of vitamin A
the minerals potassium, calcium, sodium, magnesium, phosphate, iron and zinc
Vitamins support the body in maintaining all bodily functions. Since they are essential, your body cannot produce them on its own and you have to get enough of them through food.

The vitamins in beetroot support important bodily functions such as visual performance, bone formation, protein metabolism and the function of your immune system. Folic acid plays a key role in blood formation and cell growth, and vitamin C supports the immune system and many of the body’s metabolic processes.

Like vitamins, minerals are essential and especially important for muscles, teeth and bones. In combination with vitamins, they keep your body running. Deficiency symptoms can have serious health effects.

Beetroot is high in antioxidants and helps with high blood pressure

The pigment betanin, which gives the beetroot its characteristic color, is one of the flavonoids (secondary plant substances). Antioxidant properties are attributed to betanin. According to the German Society for Nutrition (DGE), these support the cardiovascular system and prevent heart disease. In addition, the plant substances in the body should intercept free radicals.

Folic acid and iron are also significantly involved in the formation of red blood cells, which is why beetroot also has a positive effect on the blood balance. Beetroot also contains nitrate and nitrogen compounds, which some studies have shown may help fight high blood pressure and diabetes. Nitrate is converted into nitrite in the body, which is said to have a relaxing effect on blood vessels. In addition, beetroot is said to boost nitrogen production in the body in diabetics, which means that blood sugar can be better controlled.

Health note: Too much nitrate can be harmful to infants. You should therefore not eat beetroot. Also, people prone to kidney stones are advised not to consume too much beetroot as it contains a lot of oxalic acid. Oxalic acid is said to increase the risk of kidney stone formation.

In this way, the nutrients are retained during the preparation of beetroot

In order to preserve as many ingredients as possible, the beetroot should not be cooked for too long. It is best to prepare the beets without water. You can also use them raw in salads or as a vegetable side dish. If you would like to prepare the tuber warm, it is a good idea to cook it in the oven with the skin on and peel it later.

If you do want to cook the beetroot, there are a few things to keep in mind:
Always cook the beets with the peel so that fewer ingredients are lost.
You should not cut off the leaves and roots, just twist them off.
In boiling water, the beets will take about 30-45 minutes to soften.
Salt should only be added shortly before the end of the cooking time, otherwise it will take away the colour.

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