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High Fiber Vegetable Chips

During a cozy evening in front of the TV or with an exciting board game, snacks are often served. Chips are at the top of the list. Instead of the usual potato chips, try the variant made from other vegetables. These are often richer in fiber.

High-fiber vegetable chips

If you like nibbling salty things, you should definitely try the vegetable chips. Compared to potato chips, these are often richer in fiber, which stimulates digestion and keeps you full for longer. However, if you are hoping for a lower-calorie version at the same time, you will be taught a better lesson: crisps made from vegetables are only slightly lower in calories than the potato version.

Vegetable chips are made from beetroot, parsnip, Jerusalem artichoke, or carrot, for example. The spice mixtures are also varied and range from classic salt and pepper to curry or chili.

Make your own vegetable chips

This snack made from high-fiber vegetables is on the table in just 30 minutes and has only 90 calories per serving: vegetable chips with tomato quark.

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Food

Chlorella, The Miracle Algae With a High Detox Effect?

Chlorella, a tiny, green spherical protozoa, is said to be able to solve almost all medical problems on earth. And by the way, with enormous nutrient density and easy cultivation, we can eliminate the world nutritional problem.

We are talking about the freshwater microalgae chlorella, a species of algae that has been found in water bodies around the world for billions of years. The effects that are said to be chlorella are also truly impressive: the microalgae is said to rid the body of toxins, help with radiation sickness, cancer and numerous viral diseases, alleviate allergies and fibromyalgia, generally stimulate the immune system and much more.

As with its blue-green “colleague” spirulina, the description of chlorella definitely sounds too good to be true. So what’s the truth behind the claims made by seaweed fans? Do you actually experience a little green miracle with chlorella – or is that more appearance than reality?

What type of chlorella is it?

What exactly is chlorella? There is actually no such thing as “the” chlorella. Rather, it is the name of an algae genus that currently has 24 recognized subspecies. The best known and most widely used as a dietary supplement or medicinal product are Chlorella vulgaris and Chlorella sorokiniana. The microalgae multiply through cell division, with four new algae being created every 16 to 24 hours from a “mother algae”.

Characteristic is the resistant cell wall made of several layers of cellulose, which makes processing the microalgae for human consumption difficult. The cell wall cannot be digested, so our body cannot use the nutrients locked inside. This is the same for all these types of algae, as is the nutrient profile. Which one is eaten makes hardly any difference, which is why colloquially it is only spoken of “chlorella”.

Chlorella and Spirulina—all seaweed, right?

Chlorella and Spirulina like to be literally lumped together. They’re both algae. Both are considered true all-rounders and are both offered as dietary supplements in Europe. The two “algae” are actually completely different. The blue-green spirulina is a multicellular organism and, strictly speaking, not an alga, but a cyanobacterium. It thrives in salt or brackish water and is suitable for consumption without further processing after drying. It just doesn’t taste very good.

Chlorella, on the other hand, are true algae and protozoa with a thick cell membrane. They thrive in fresh water, are only about a tenth the size of Spirulina; If you want to break open their cell wall, a special treatment is necessary. What they have in common, however, is a high protein content and a high nutrient density.

The ingredients of Chlorella

Its ingredients make the microalgae appear as a superhero. At the top is probably the protein content of around 60 percent, plus all the essential amino acids. The proteins are also reflected in the calorific value, despite a very low fat (about 5 percent) and carbohydrate content (1.2 percent), 100 grams of chlorella have almost 300 kcal. The hit list of ingredients continues with iron (about 120 mg per 100 g), magnesium, calcium, phosphorus, zinc and manganese.

And the small spherical algae have another special feature: according to recent study results, they are one of the few plant-based sources of vitamin B12. With around 100 micrograms per 100 g, the content is actually relatively high, and it is also “real” vitamin B12 (cobalamin), which can also be used by the body. Unlike other algae, chlorella can help to prevent a harmful lack of cobalamin in a vegan diet.

Chlorella as a detoxifier

Industry, conventional agriculture and other human environmental sins have ensured that our environment is polluted with numerous environmental toxins and heavy metals. Alternative healing methods see poisoning with these substances as the cause of many diseases and therefore recommend detoxification. The detox effect of chlorella is said to be particularly good. In fact, due to the structure of its cell membrane, the spherical alga binds heavy metals from the waters in which it lives.

However, the studies on the detox effect of chlorella were mainly carried out on mice, rats or in the test tube. The few studies on humans are not very meaningful due to small samples or methodological flaws. Perhaps the microalgae actually help with detoxification – but then only with an intact cell wall, which in turn prevents the algae from absorbing nutrients. The same applies to pets, where chlorella is often recommended for detoxifying chronically ill dogs, cats or horses. No scientific data is available on this, the evidence of effectiveness is based purely on descriptions by the owners.

What are the effects and side effects of chlorella?

The detoxification effect of green algae has not yet been scientifically proven. And what about other possible effects and side effects? Many wondrous things are attributed to the algae: A regulating effect on the immune system that fights infections and can alleviate allergies; a beneficial effect in fibromyalgia, anemia and hypertension; a metabolism-regulating effect that also helps with diabetes and even an anti-cancer effect.

Scientific studies on these modes of action have existed for several decades. They also seem to confirm this. There is only one catch: In all summaries it can be seen that the studies were almost exclusively carried out on mice, rats or in vitro (test tubes). Current meta-studies also show that the use in humans has only been researched to a very limited extent. In an evaluation according to scientific criteria, it must also apply to chlorella that it could have these effects, but it is by no means certain.

About the side effects of chlorella it can be said that the alga is generally well tolerated. However, attention should be paid to the dosage. If the dose is too high, diarrhea, nausea, vomiting or dizziness can occur, and sometimes headaches. These symptoms are attributed to “detoxification” but are mostly based on an intolerance and should therefore not be ignored.

Chlorella: tablets, capsules and powder – how the algae is absorbed

A 5 micrometer small spherical alga cannot be eaten just like that. Not even when it comes to millions of algae. In addition, the human body cannot digest the cell membrane of the microalgae and the nutrients inside the cell would therefore not be accessible. Chlorella is therefore dried after harvesting from the freshwater basins, the cell walls are broken open using a special process and processed into powder. This powder is then pressed into chlorella tablets or filled into capsules. The recommended daily dose is 3 to 10 g per day divided into two to three times. In the short term, the dose can also be increased to 30 g a day for two days, more is not recommended.

If so, then buy organic chlorella

There are now many ways to buy chlorella. It is available as a dietary supplement in health food stores, in organic shops or drugstores and, of course, in various online shops. When buying, however, you should always make sure that you buy organic chlorella with a quality guarantee from the manufacturer. Because the heavy metal-binding properties of the algae are not only positive. Cultivated in polluted waters, especially in China, chlorella can quickly lead to heavy metal poisoning – the opposite of the hoped-for detoxification.

Sustainability of chlorella algae

In terms of sustainability, there is a big question mark with chlorella algae. On the one hand, the algae are easy to cultivate, multiply quickly and have a strong nutrient profile. On the other hand, in order for these nutrients to become available, they first have to be “broken up” in a laborious process. As a means of combating hunger in the world, they therefore appear to be unsuitable.

In addition, the microalgae grow in fresh water, which, if it is clean, would be better used as drinking water. If the water is dirty and polluted, the algae pull the toxins out of the water – but are then no longer suitable for consumption. In addition, there is the transport from countries like China, which doesn’t exactly improve the eco-balance either.

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Food

High Protein Foods You Should Know (List)

Protein-rich foods are not only important for athletes to know. Because protein gives the cells shape, transports oxygen and is important for the metabolism. Our list shows you foods with a particularly high amount of protein.

Protein foods: list

The body cannot produce essential amino acids itself and is therefore dependent on them being ingested through protein-rich foods. Animal foods contain a lot of protein, especially poultry, fish and some dairy products. However, milk itself only has about 3 grams of protein per 100 grams. The following foods perform better (also per 100 grams):
Parmesan: 35g
Serrano ham: 30g
Harz cheese: 30g
Emmental cheese: 28g
Tuna in its own juice: 26g
Turkey breast: 24g
Salmon: 21g
Beef: 22g
Salami: 20g
Prawns: 18.5g
Cottage cheese: 13g
Low-fat quark: 12.6g
Weisswurst: 11g
Egg white from egg: 11g
Greek yogurt: 10g
With meat and dairy products, however, it is important to pay attention to ecological standards. Conventional animal husbandry is usually associated with animal suffering. You also have to be careful with fish. Many fish species are severely overfished, including tuna.

Plant-based foods high in protein

But there are also plenty of vegan protein sources. Even without meat, milk and cheese you can eat a protein-rich diet. The following plant-based foods contain a particularly large amount of protein per 100 grams:
Soy flours: 40g
Hemp seeds: 37g
Soybeans: 34g
Peanuts: 25g
Pumpkin seeds: 24g
Lentils: 24g
Pine nuts: 24g
Pistachios: 23g
Peanut Butter: 22g (Make your own peanut butter: A simple guide)
Kidney beans: 22g
Chia seeds: 21g
Almonds: 20g
Quinoa: 15g
Oatmeal: 13g
Tofu: 11g

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health

Home Remedies for High Blood Pressure

Are you struggling with high blood pressure and want to do something about it? We have collected six effective tips and home remedies that you can use to get high blood pressure under control easily and naturally.

High blood pressure, also known as hypertension, is a serious disease. High blood pressure puts a great strain on the vessels and significantly increases the risk of a heart attack and stroke. Here you will find home remedies and tips on how to lower your blood pressure. If your blood pressure is too low, consider home remedies for low blood pressure.

Widespread disease high blood pressure

In the meantime, high blood pressure has become a widespread disease and can be reduced in most cases with a change in lifestyle, otherwise, antihypertensive drugs are needed. Home remedies for high blood pressure serve more as a preventive measure and in no way replace a visit to the doctor.

When is blood pressure too high?

Are you worried that you have high blood pressure? But are you not sure? Basically, one speaks of high blood pressure from a blood pressure of 140/90. It is sufficient if the first, systolic value or also the second, diastolic value exceeds this limit. If in doubt, you should definitely consult your doctor for advice.

1) Proper nutrition

A healthy diet plays a major role in maintaining healthy blood pressure. Wild garlic, onions, and garlic are known to lower blood pressure if consumed regularly. Salt increases blood pressure, so you should use herbs such as basil or lovage for seasoning.

Fresh fruit and little meat also have a positive effect on blood pressure, so vegetarians have fewer problems with blood pressure. If you want to eat a piece of meat, you should rather choose beef, venison or lamb. Spinach, cauliflower, broccoli, and apricots are high in potassium, which fights high blood pressure sodium.

2) movement

A long walk in the fresh air lowers blood pressure sustainably. The sporting activities should be discussed with the doctor so that the body can get through them. Sport strengthens the heart and circulation and reduces stress hormones.

The sport should be practiced regularly and strength training should be avoided, as this can quickly increase blood pressure. We have various articles on the subject of sports for you on our site, including sports in winter and also special exercises for sports in summer.

3) Natural herbs

Some herbs can help relieve stress and thus lower blood pressure. These are, for example, valerian, lemon balm, mistletoe, and hawthorn. In a pharmacy, you can get advice and have a tea mixed, which helps to relax.

When preparing the tea for the right effect, make sure to use the appropriate brewing time, infusion temperature, and method of preparation. The teas should not be drunk for more than six weeks at a time so that they retain their effect.

4) Garlic and Lemons

For this cure, you first cut about four lemons into pieces. Then add about thirty cloves of garlic and half a liter of hot water. This mixture is pureed and heated to about 70 degrees Celsius with another 500 ml of water. The solid components are removed with a cloth and the rest is filled into a bottle. About one shot glass should be drunk from this drink every day.

5) Relaxation is good

Stress and tension are common reasons for high blood pressure. Relaxation techniques can help so that stress is better processed and the strain on the heart is reduced. The following applies: what is good for you and suits you will help you more than a current “trend” for relaxing at home.

Many health insurance companies promote relaxation techniques such as yoga or the Chinese meditation form Qi Gong. Walking in nature or painting can also help lower blood pressure. Relaxing baths with suitable additives, furniture that promotes relaxation, or CBD oil, which has been proven to contribute to relaxation, are also well suited.

6) honey

Honey not only helps against sore throat and cough but also against hypertension. The vitamins and enzymes contained in honey have a blood pressure-lowering effect, which is why the ancient Egyptians used it. You can also take it optimally in combination with one of the herbal teas mentioned above. Also dissolved in warm milk, it is a treat in winter.

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Food

Plant-Based Protein: These Foods are High in Protein

You can also get enough protein from plant-based products. We show you healthy plant-based foods that you can use to add high-quality protein to your diet to meet even the needs of an athlete.

Plant-based foods high in protein: legumes, seeds and nuts

Although whole grain products and some types of vegetables and fruit are good sources of plant-based protein, legumes, seeds and nuts are particularly rich in protein. Nuts also contain healthy fats, which are often neglected in today’s diet:
Nuts: Walnuts and hazelnuts are about 16 percent protein, and peanuts even contain almost 30 percent. Since nuts are very high in fat, you should still not eat more than a handful a day.
Legumes: Legumes contain slightly less protein. On average, these contain about 7 percent protein. Kidney beans contain almost 8 grams of protein per 100 grams, raw peas and lentils about 5 grams and soybeans as much as 12 grams of protein. Since legumes fill you up well and are low in calories, you can eat them often.
Seeds: Seeds also contain a lot of protein. Both flaxseed and sesame are more than 20 percent protein. Sunflower seeds provide 26 grams of protein per 100 grams, pumpkin seeds even 36 grams. Mixed into the salad or baked in bread, you can easily increase your protein intake with seeds.

Protein powder: dietary supplement made from plant-based foods

If you cannot cover your protein requirements with nuts, seeds and legumes alone, you can also use plant-based protein powders. This makes sense if you are allergic to nuts, soy or legumes or have a particularly high protein requirement, for example because you do competitive sports.

Hemp Protein: A concentrated source of protein in powder form is hemp protein. This dietary supplement is gluten-free, contains neither soy nor nuts or legumes and is therefore compatible with almost everyone. With just under 50 grams of protein per 100 grams, the protein content is comparatively low for a protein concentrate.
Rice protein: Rice protein is also free from common allergens. It contains about 80 percent protein.
Other varieties: If you look around for vegan protein powders, you will also find soy protein or pea protein as well as protein blends from various plant-based protein sources.
You have to find out for yourself which protein powder you tolerate best. In any case, we recommend that you first increase your protein intake with the foods mentioned at the beginning. Protein powders can supplement a balanced diet if necessary, but cannot replace it.

In addition to legumes, seeds and nuts, soy-based products are also rich in proteins. This includes tofu as well as soy yoghurt or soy milk. In another article we will explain how soy affects the environment and whether you can use soy products with a clear conscience.

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Food

Maca and Maca Powder: High Nutritional Value and Valuable Ingredients

Maca is considered the herbal secret weapon from the Andes of Peru. Since the time of the Incas, a type of cress has been growing in the high mountains, which forms a round root tuber. And this is exactly what is supposed to work wonders.

The tuber is said to be extremely nutritious, full of vitamins and minerals, rich in proteins and, when dried, have a very long shelf life. For that alone, maca root could have earned the title of superfood. But it is said to be able to do even more: the resilience of the cress species is transferred to the eater, so to speak. Maca powder has a revitalizing effect, strengthens the immune system, helps against depression and chronic fatigue. In addition, the miracle tuber is said to be the “Viagra of nature”, a herbal aphrodisiac that increases potency and fertility in men and libido in women. So much for the advertising promises made by the manufacturers of Maca powder, capsules and other products.

But is all of this really true? And what about the life cycle assessment of Andean cress? Utopia has followed in the footsteps of the ancient Incas and their “miracle roots”.

origin and botany

The Maca plant (Lepidium meyenii) is a cress species from the cruciferous family (Brassicaceae). It also grows at altitudes of over 4000 meters in inhospitable conditions. The plant is very undemanding in terms of soil, fertilization and irrigation. The annual herbaceous plant forms pinnate leaves about 20 cm long and a white to red, sometimes black, tuber. The leaves taste like the local garden cress and are often eaten in salads.

In Europe, however, maca powder from the ground root is almost exclusively available. The root is reminiscent of radish and tastes similar when fresh. However, the mustard oils are lost through drying or cooking, and the root then tastes nutty-sweet. The Maca plant is found wild in the Andes but has been cultivated as a crop for over 2000 years. With the Incas and in modern-day Peru, it is a staple food, just like potatoes are with us. Nevertheless, Maca is also used in the regions of origin as a medicinal plant and to increase fertility.

Recipes and Other Uses of Maca Root

Maca is a normal crop in Peru, and even a main part of the diet in the high mountains of the Andes. No wonder, hardly anything else grows at 4000 meters. The root tuber is harvested, washed and dried for a longer shelf life. Peruvians have been cooking the fresh or dried tubers with salt water for centuries, either in soups or vegetables. Or they grind the dry roots into maca powder. This powder tastes sweet and is therefore consumed as a sweet porridge, as a kind of pudding, as a hot drink or fermented as maca beer.

The healing effect and increase in fertility through Maca is only a pleasant, albeit intended, side effect of this diet. Unfortunately, there are very few recipes for cooking at home in this country – but simply let yourself be inspired by the Peruvians and mix the powder in hot milk or use it instead of conventional flour for baking.

Incidentally, the maca roots in the Andes are also fed to livestock, which benefit from the nutrient-rich tubers. In Europe, Maca is mainly known as a powder or in capsules. The root is considered here less as a food than as an aphrodisiac and herbal sexual enhancer.

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Travel

5 Best High Rise Bars and Restaurants in Kuala Lumpur

Traditionally, the selection of the best restaurants in Kuala Lumpur includes rooftop restaurants and establishments with panoramic windows. We have collected the best of them in this article. International awards and, of course, reviews from guests and professional critics played a significant role.

Heli Lounge Bar

The Heli Lounge Bar is not just a rooftop bar with good music and cocktails. This bar’s observation deck is located on top of the Menara KH building, right at the helipad! So you are guaranteed excellent shots. The interior of the bar is made from parts of a real Boeing 747 aircraft turbine.

Address – 34th floor, Menara KH, jalan Sultan Ismail
Tel: +603 2110 5034 or +6012 317 0925

Roofino Skydining

Roofino Skydining, located atop the KL Trillion, is designed to provide you with an unforgettable Kuala Lumpur dining experience. The restaurant is partly enclosed by a glass house with floor-to-ceiling windows and partly a lush and green outdoor terrace offering stunning panoramic views of the city.

Address – 34th floor, Menara Trillion KL, 338, jalan Tun Razak, Kampung Datuk Keramat

Man Tao Bar

The exciting rooftop neighborhood bar in a nook is a new place to listen to soothing tunes and unwind. A relaxing space with unobstructed views of the KL Center, making it feel like you are floating above the horizon. An urban escape that’s perfect for both visitors and locals.

Address – Hotel Stripes Kuala Lumpur, 25, Jalan Kamunting

SkyBar

SKY BAR is the winner of the best lounge bar in Kuala Lumpur. Sky Bar is located on the 33rd floor of the five-star Traders Kuala Lumpur Hotel, located in the heart of the city and overlooking the Petronas Twin Towers. Sky offers visitors great music from trendy DJs, stunning views of the Twin Towers, and many cocktails – we recommend trying their signature Selangor Sling and Mata D’or.

Address – 33rd Floor, KLCC, Traders Hotel

THIRTY8 Restaurant, Bar & Lounge

The restaurant is located on the 38th floor of the building and has a 360 degree view of the city, the Petronas towers and the Menara TV tower. In addition to fine dining, the restaurant also offers the best views in the city. The restaurant serves international and Asian cuisine. Open for breakfast (buffet), lunch and dinner.

Address – 38th floor of the Grand Hyatt Hotel, Jalan Penang

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