Breaking
FoodNerdy Recipes Management System
Tag

reduce

Browsing
Food

Winter Lettuce: How to Reduce Nitrate Levels

Lamb’s lettuce and endive are among the winter salads par excellence. Served with a delicious vinaigrette and fruity oranges or pomegranate seeds, they provide the body with important nutrients and bring fresh variety to the winter kitchen. But especially in the dark and cold season, lettuce has a high nitrate value – but you can easily reduce it.

Nitrate in lettuce

Lettuce needs the naturally occurring nitrate in the soil for the formation of protein. The stalks, leaf panicles, and outer green leaves, in particular, are rich in nitrate, as they are involved in the water supply to the plant. When there is a lack of sunlight, the plants store a particularly large amount of nitrate – also at night or in greenhouses. With the help of daylight, the nitrate is broken down, which is why vegetables should be harvested in the evening.

Nitrate in the body

Nitrates are nitrogen compounds. Foods with a high nitrate content are not of concern in and of themselves. However, nitrite can be converted into nitrosamines in the body: these are considered carcinogenic. Nitrites are an intermediate product in supplying the plant with nitrogen. The nitrate can be converted into nitrite by microbiological or enzymatic effects, e.g. B. improper storage or transport of the plant as well as hygiene deficiencies.

Reduce nitrates in winter salads

In order to reduce the nitrate content in winter lettuce, the rosette should be removed from the lamb’s lettuce and only the individual leaves should be eaten. Endive care should be taken to remove the nitrate-rich stalk as well as the outer leaves and thick leaf veins.

Keep Reading
By
Lifestyle

Curious Cooling Trick: This is How You Can Effectively Reduce Heating Costs

Heating costs go up and up. A curious cooling trick can ensure that the heating does not have to be turned up high in the first place.

Become cold hardy with these tips

Anyone who thinks here is a tip on how to set the heating particularly efficiently or where to get cheap gas is wrong. In order to save on heating costs, we bridle the horse from behind. In the cold season, we like to dress warmly, make ourselves a grain pillow, curl up under the blanket with a cup of hot tea. It’s lousy outside, so we’d rather watch Netflix than take a walk in the park. All this leads to: We hardly move. And if you don’t move much, you freeze faster.

It sounds banal, but the best trick to save on heating costs is to “freeze less”. To do that, we need to expose our bodies to the cold more often. Sensitivity to cold can be trained. Anyone who hasn’t had hot shower water on a trip abroad knows that, after a while you get used to it. When you expose yourself to cold, your blood vessels constrict. If you warm up again, the blood vessels dilate. If this process is repeated regularly, it can permanently create more blood vessels.

There are a few methods to train cold tolerance. Let’s start with the beginner tricks first. When showering, dare to let the water get colder from time to time. This is not only good for strengthening you against the cold, but also stimulates circulation. Don’t be afraid to get some fresh air, even when the temperature is low. Walks, but also jogging and hiking can help. Another option is going to the sauna, during which you go outside again and again. All of these methods stimulate blood circulation and ensure that you no longer freeze so quickly. Anyone who has taken a walk along the lake or river during the cool seasons may have seen courageous people taking an ice bath. This method is becoming increasingly popular to boost the immune system. However, ice bathing also involves risks and is therefore recommended for advanced swimmers.

Keep Reading
By
health

Diabetes: How to Reduce The Risk of Type 2 Diabetes

Can whole grain products or a vegan diet reduce the risk of type 2 diabetes? Several scientific findings confirm this. But other factors are also important. Here you can find out more about the most important findings.

Unlike type 1 diabetes: type 2 diabetes can be prevented

“Insufficient physical exercise and an unhealthy diet can be the cause of type 2 diabetes,” warns the German Diabetes Aid on its website. In type 2 diabetes there is a “relative insulin deficiency”, which means that the body cells respond less well to the insulin. The pancreas tries to compensate by releasing more and more insulin. Overall, 90 percent of all diabetics are affected by type 2 diabetes – as a result of years of unhealthy lifestyle.

“While type 1 diabetes – in which there is an absolute lack of insulin – cannot be prevented, the situation is very different with type 2 diabetes: with a healthy lifestyle, type 2 diabetes can be delayed or even prevented completely,” writes the non-profit health organization.

In addition to sufficient exercise, the key to success is a balanced diet. For example, an occasional abstinence from meat is said to reduce the risk of diabetes.

Reduced risk of diabetes when eating whole grain products

Numerous studies in the past have found that diet plays an important role. A group of experts analyzed these results in more detail and summarized the results of the studies and evaluated their significance.

To do this, the research team led by Dr. Sabrina Schlesinger, head of the Systematic Reviews junior research group at the DDZ, carried out a comprehensive literature search on nutrition and type 2 diabetes. Food, beverages, minerals and vitamins were also brought into focus.

A total of 153 study results were identified that showed the link between dietary factors and type 2 diabetes, the release said. A high level of significance for a reduced risk of diabetes could be demonstrated for a high consumption of whole grain products, in particular cereal fibres, and a lower consumption of sugary drinks and red meat, in particular processed meat such as sausages. A moderate significance was determined for 22%, a low for 60% and a very low for 14% of the connections.

“This systematic review shows that the connection between diet and type 2 diabetes has already been investigated in numerous studies and that diet plays a role in the prevention of type 2 diabetes. However, there is uncertainty as to the validity of many of these connections.” , will Dr. Sabrina Schlesinger quoted in the communication. Therefore, further valid studies on this topic would have to be carried out.

Vegan diet protects against type 2 diabetes

More than 300,000 people took part in this study. Research found that participants on a plant-based diet were significantly less prone to obesity and type 2 diabetes. But why is that? Vegan foods are rich in antioxidants, which protect against diabetes. These improve sensitivity to insulin – the hormone that regulates blood sugar. In addition, a vegan diet reduces weight gain and helps fight inflammation.

Keep Reading
By
health

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

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

Study on diabetes prevention: The investigations delivered the desired result

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

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

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

Metabolic diseases are becoming an increasing problem in society

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

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

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

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

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

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

Keep Reading
By
health

A Mediterranean Diet is Said to Reduce The Risk of Alzheimer’s Disease

Mediterranean diet for memory loss? German researchers believe it is possible that diet, as is customary around the Mediterranean, can protect against Alzheimer’s.

Mediterranean diet can reduce risk of Alzheimer’s

In Alzheimer’s disease, nerve cells in the brain die. Responsible for this are protein deposits in the brain of those affected. This creates clumps between the nerve cells. The causes of these deposits have not yet been clarified

The scientists think it is possible that a higher consumption of vegetables, legumes, fruit, grains, fish and monounsaturated fats such as olive oil can protect against protein deposits in the brain. Dairy products, red meat and saturated fat, on the other hand, feature only to a small extent on the menus around the Mediterranean.

Lowering the risk of Alzheimer’s: nationwide study

The study involved a total of 512 people
Researchers performed brain scans using magnetic resonance imaging (MRI) scanners, as well as various neuropsychological tests. In addition, so-called biomarkers were searched for in the cerebrospinal fluid in the spinal cord. These are typical biological characteristics that indicate disease states in the body.

The results: those who ate an unhealthy diet had higher pathological levels of biomarkers than those who ate a regular Mediterranean diet. In the memory tests, the participants who did not follow the Mediterranean diet also performed worse than the participants who regularly had fish and vegetables on their plates.

Mediterranean foods also counteract other diseases
Other studies also confirm the health aspects of Mediterranean cuisine.
Last year, for example, scientists from the University of Cork in Ireland discovered that foods that are common in the Mediterranean also have a preventive effect against heart disease, type 2 diabetes, osteoporosis and cancer, but also against obesity.

Keep Reading
By
health

Reduce The Risk of Death By 42 Percent: These Fruits and Vegetables Extend Your Life

A British study has examined the link between the risk of death and the daily consumption of certain types of fruit and vegetables. We explain which fruits and vegetables can extend your life.

Nobody knows 100 percent whether we can actually extend our life through our diet. Nevertheless, science is getting a little bit closer to this question. According to the current state of research, many factors are already known that have been proven to lead to a shorter life or a higher risk of death and health, such as smoking. A recently evaluated study now also provides information about which foods you should integrate into your diet in order to reduce your risk of death.

British researcher finds link between risk of death and fruits and vegetables

It has long been known that a balanced diet can have a positive effect on physical health. The consumption of fruit and vegetables in particular is praised to the skies. Primarily because it reduces the risk of developing chronic diseases such as cardiovascular disease or cancer. But does consuming these foods really have a direct impact on length of life?

British researcher Oyinlola Oyebode and her team from University College London conducted a study involving nearly two million people. The study was based on the national Health Survey for England. Here, between 2001 and 2013, the eating habits and other health parameters of more than 65,000 Britons were recorded and documented. This is reported by Health News.

The participants corresponded to the population average of Great Britain. Almost 4,400 participants died during the study period. With this data, the scientists have now found a connection between the death rate and the eating habits of people.

Five servings of fruit and vegetables a day achieve best results

The Oyebode study then examined the connection between the general risk of death and the daily consumption of fruit and vegetables. It was found that five portions of fruit and vegetables, integrated into the daily diet, are associated with a longer life. The researchers recommend splitting two servings of fruit and three servings of vegetables. But what do you mean by five servings a day? The ideal would be to consume 150 grams of fruit and 75 grams of vegetables. Sugared fruit is not included here as it can have negative health effects.

What was the study actually about? The participants were divided into two groups. One group ate just two servings of fruit and vegetables daily, while the second group ate the recommended five servings. The participants who ate the five servings had a 13 percent reduced risk of premature death. They were 12 percent less likely to die from cardiovascular disease and 35 percent less likely to die from respiratory disease.

The study concluded that the recommended amount of fruit and vegetables can reduce the general risk of death by up to 42 percent for people of all ages. Vegetables in particular can have a life-prolonging effect. Fruit performs less well in a direct comparison of the two food groups. If a larger amount of fruit is consumed than stated, this has no added health value. It does not bring any additional benefit to the body.

The greener the better: Spinach, lettuce and kale prolong life

Also, not all fruits and vegetables are equally helpful in reducing the risk of death. Basically, it makes the difference how starchy a vegetable is – potatoes, peas and corn do not show any positive effects because of their high starch content. The same applies to fruit juices, as they no longer contain enough nutrients.

Vegetables, which truly confer life-extending effects, are generally said to be green. Leafy greens like spinach, lettuce, and kale fall under this. But carrots also reduce the risk of some diseases. Fresh vegetables in particular lower the risk of death by 16 percent on average. Salad brings a 13 percent risk reduction, while fruit only brings a 4 percent lower risk per serving.

For the two daily servings of fruit, fruits high in beta-carotene and vitamin C, such as citrus fruits and berries, are beneficial. “The clear message from our study is that the more fruit and vegetables you eat, the lower the risk of death at any age. Those who like to nibble on carrots and other vegetables gain the most, but a banana or other fruit is also good,” explains Oyebode finally.

Keep Reading
By
health

Identify Types of Sugar and Reduce Sugar

Eating healthy also means reducing sugar. However, sugar is delicious and for many people, it is an indispensable part of their daily diet. However, if you are striving for a healthy diet, you should definitely learn to reduce sugar. You should also be able to identify all possible types of sugar.

Serotonin thanks to sugar

Sugar is so popular mainly because it triggers processes in the body that release the hormone serotonin in the brain, which has a mood-enhancing effect. Also, sugar goes into the blood very quickly, causing a burst of insulin to eliminate the sugar each time. This makes you hungry again after a short time.

Consistently reduce sugar

If you want to consistently reduce sugar, you should familiarize yourself with the different names of sugar. If you want to eat little sugar, then simply use the list of ingredients when shopping to check whether and how much sugar is contained in a food.

The higher the sugar appears in the list, the more sugar it contains. Consistent sugar reduction can also help to effectively lower cholesterol. By the way: Brown sugar is by no means healthier than normal white table sugar.

Recognize types of sugar with the sugar list

Basterdzucker, Brown Sugar, Decorating Sugar, Dextrose, Preserving Sugar, Farin, Liquid Sugar, Fruit Sugar/Fructose, Galactose, Preserving Sugar, Glucose, Glucose Syrup, Glycogen, Pearl Sugar, Household Sugar, Hexoses, Instant Sugar, Invert Sugar, Isoglucose, Candisfarin, Candy Sugar, Caramel, Crystal Sugar, Laevulose, lactose, corn syrup, maltodextrin, maltose/malt sugar, molasses, milk sugar, pilé sugar, powdered sugar, refined sugar, raffinose, cane sugar, beet sugar, sucrose, maple syrup (65% sugar), beet syrup (62% sugar), pear syrup (78% sugar), starch sugar, isoglucose, starch syrup, glucose syrup, fructose syrup, maltodextrin, dextrose, dextrose, glucose, vanilla sugar, vanillin sugar, consumption sugar, white sugar, sugar cubes, caramel color.

Keep Reading
By
Lifestyle

7 Tips to Reduce Stress

Prolonged stress is bad for your health. But what helps against stress? Get to know effective exercises and relaxation techniques to reduce stress now. Simple tips to reduce stress in everyday life and combat symptoms of illness also help.

Causes of stress

Having to do too many tasks at once, juggling work and family, or having too much to do at school or at work. All of this can cause stress in the body. Stressful situations in everyday life or early stress are normal. This can be perceived positively or negatively. However, stress should not be permanent. Because then it can trigger symptoms of the disease. The modern, digital world also provides a strong flow of information and many stimuli that our body has to process. This can lead to inner restlessness and imbalance. Additional time pressure makes the situation worse.

Constant stress in everyday life is harmful to health

Since constant stress can weaken the immune system and increase symptoms of illness, you should reduce stress effectively. Prolonged stress can also trigger anxiety disorders. In addition, the permanent alertness of the body can cause chronic diseases. Accordingly, stress makes you ill and can manifest itself in the form of neurodermatitis, panic attacks, or depression.

Symptoms of stress

Stress often goes unnoticed for a long time because the symptoms of stress are very diverse. Stress hormones can affect various metabolic processes. This leads to a wide variety of symptoms, as the following examples show:

  • problems with digestion
  • lack of concentration
  • sleep disorders
  • inner restlessness and nervousness
  • back pain or headache
  • Higher susceptibility to diseases
  • Listlessness and decreased libido

What helps against stress?

Since permanent stress is part of everyday life for many people today, it makes sense to counteract this stress. But what really helps against stress? We have compiled the simplest immediate measures to reduce stress:

1) Take regular breaks to reduce stress

It has been important to take a break from time to time for centuries. Because the body works here cyclically and oscillates between charged and exhausted, like a battery. Regular short breaks work wonders here. So try to find a temporary retreat for yourself. For many, especially non-smokers, this is not a matter of course. Maybe a relaxing cup of tea or a delicious cappuccino in the fresh air can bring the necessary time-out.

2) go offline in between

Whenever a text message or email comes in, or the sounds on your cell phone signal that someone has sent you a message, dopamine is released in the brain. But this messenger substance in the brain not only makes you happy but is also addictive. Consequently, we want to immediately check who wrote to us. And immediately you wonder if it matters. However, these interruptions distract us from the task at hand and ultimately cause stress. Therefore turn off or mute these notifications. Also set up exact time windows for digital media use. This means you can work with concentration and learn effectively.

3) Diet to reduce stress

Our brain needs glucose in order not to fall into a stress hole. It is therefore important to have a good and sufficient breakfast at the beginning of the day. You should also provide your body with good nutrients and vitamins on a regular basis. In order to be able to avoid sweets and cravings, it is better to use healthy snacks. An apple or other fruit or a muesli bar is ideal here. In addition, the following nutrients are important for reducing stress:

Vitamin B: This refers to the group of vitamins that includes vitamins B12, B9, and B3, which affect the nervous system. If the supply balance is not right, this can have a significant impact.
Magnesium: This mineral regulates many biochemical reactions. It increases performance, strengthens bones and heart, optimizes the body’s absorption of other minerals and vitamins, and improves nerve impulse conduction. Important sources include broccoli, spinach, tomatoes, artichokes, peanuts, almonds, cashews, and bananas.
Omega-3 Fatty Acids: The long-chain, polyunsaturated fatty acids are part of the biomembrane of body cells. In order to supply the body with the omega-3 fatty acids docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA), fatty fish (e.g. herring or salmon) should be consumed regularly. But vegetable oils from rapeseed or walnuts are also good sources.

4) Positive thinking against stress in everyday life

The more positive our attitude towards something, the easier it is for us to do it and the better our performance. Therefore, it is important to look at the positive aspects of the job or task. A list of positive and negative aspects of the work will help you with this. Maybe your job doesn’t bring creative fulfillment, but it does bring good money and a lot of freedom? If the negative aspects dominate, a career change can help reduce stress. And further training can also increase your satisfaction so that you can reduce stress in the long term.

5) Reducing stress by taking a break

A longer break, known as a sabbatical, is a very good way to recharge your batteries. So during this time, you have the freedom and opportunity to focus on something completely different or new. Aspects of being, your interests, and your abilities are also in the foreground here. Consequently, the problems of everyday life are forgotten. You will then return to your everyday tasks refreshed and with new courage and find a new perspective on the old stress.

6) Take deep breaths to reduce stress

Deep breathing leads to more serenity in stressful situations. If you consciously focus on deep breathing, your heart and pulse rate will slow down and your internal organs will be massaged with each breath. In addition, the brain is supplied with more oxygen. Consequently, conscious breathing helps you to reduce stress. Therefore, take time to breathe deeply several times a day.

7) Turn off meditation to the head

Our brain is overwhelmed by constant stress. From a medical point of view, the density of the brain decreases in certain areas and the nerve tracts are overloaded by the many thoughts. We forget things, take a disproportionately long time for some activities, and are unfocused on many tasks. If you meditate daily or are in silence, the nerve cells in the weakened areas of the brain grow again. Also, thoughts change after meditation. Just 10 minutes of meditation a day gives you more serenity and more energy. That’s why we wrote a guide to meditating easily.

Keep Reading
By