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Slim Without Constraint: Why You Shouldn’t Concentrate on Losing Weight When Exercising

Bike to work, count steps and try to jog as often as you can. The goal: to lose weight. But the personal compulsion to constantly burn calories affects mental health. Apart from weight loss, sport has so many other positive effects.

Weight reduction in sports: That’s why it shouldn’t be the goal

Anyone who constantly puts themselves under pressure when losing weight or associates weight reduction with negative thought patterns such as “I’ll never make it” or “It’s all taking too long” can trigger certain stress reactions that are particularly counterproductive for weight loss success. This is partly due to the stress hormone cortisol, which inhibits fat loss and muscle growth, according to personal trainer Sandra Mennel

Another reason not to just focus on losing weight while exercising is weight gain from muscle building. Anyone who does a lot of sport inevitably builds muscle. Without a doubt, a defined body looks better and slimmer. But many people quickly panic and lose motivation when they see the scale saying anything other than the weight loss they want. However, it is often forgotten that muscle is heavier than fat tissue, which is why the scale shows more than hoped for.

The increase due to water retention corresponds to another problem for beginners. If you haven’t exercised properly for years, your muscles will become sore very quickly. This can even affect weight, since the body stores more water when muscles are sore. It is precisely this water retention that leads to the fact that one or two kilograms more can be welcomed on the scales.

Good arguments for sport that have nothing to do with losing weight

Much more than losing weight, the positive aspects should come to the fore in sport. In most cases, we just feel mentally better after a sports session. This is because physical activity releases endorphins, which in turn have a relaxing effect on both the body and mind. That’s why you can not only switch off with a sports unit, but also reduce stress. But only if you don’t stress about losing weight.

Furthermore, studies such as the joint study by Oregon State University and Bellarmine University have shown that regular exercise significantly improves the quality of sleep. During the study period, 3081 adults between the ages of 18 and 85 were interviewed. Those who exercised at least two and a half hours a week were able to increase the number of light and deep sleep phases.

Finally, regular exercise leads to a generally improved state of health. In various studies, scientists have found that regular exercise helps to minimize the risk of type 2 diabetes, cardiovascular disease and even some types of cancer. In addition, the professor of sports science, Dr. Henning Budde, in a “mega-analysis”, that sport has positive effects on depression and even works as well as drug therapies.

Conclusion: With serenity you can lose weight better

If you really want to lose weight, you should approach the topic calmly and not toil in the gym. Sports beginners in particular should not be unsettled by the imbalance on the scales. Those who are prone to chronic stress can specifically include relaxation phases in their sports units. Nevertheless, you should always expect small setbacks, because failures are completely normal when losing weight and are part of it.

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Cooking Tips

Foods That Shouldn’t Be Microwaved

There are certain foods that you should definitely not heat up in the microwave – there is a health risk!

spinach

As I said at the beginning: there is something to the kitchen wisdom not to reheat spinach. In fact, reheated spinach can even be toxic. This is due to its high nitrate value. At room temperature, nitrate is converted into toxic nitrite. Together with some protein breakdown products, this can form carcinogenic nitrosamines. Also, the high nitrite levels that come from warming up can lead to nausea and diarrhea.

Spinach should therefore not be reheated. If there is no way around it, you should at least make sure to cool the spinach as soon as possible after cooking, as this will inhibit nitrite formation. In the refrigerator, nitrite forms more slowly, but steadily. So never store the spinach for longer than two days. When warming up, you should make sure that the spinach is heated to over 70 degrees for at least two minutes. The saucepan is better suited for this as the microwave does not heat evenly.

chicken

Chicken shouldn’t be reheated either. The reason for this is that when the meat is reheated, the protein structures in the meat change so that it can no longer be properly digested in the stomach. This can lead to stomach problems, nausea or diarrhea. Also, not all salmonella are always killed during cooking. The rest can multiply in the chicken and are not reliably killed when reheated in the microwave. There is a risk of salmonella poisoning.

Chicken should never be reheated in the microwave. Instead, it should be heated completely and at over 70 degrees for several minutes. Important:

rice, potatoes, pasta

Heating up rice, pasta or potatoes is not a problem? Unfortunately not. Because with these foods, spores and bacteria can form after the first cooking – there is a risk of food poisoning. The bacteria and spores form even faster if the food was not properly heated the first time. Food such as rice, potatoes or pasta should therefore be placed in the refrigerator immediately after it has cooled down.

Since the microwave does not ensure that food is heated evenly, you should always use a pot to heat it up. Otherwise, the bacteria and spores can still be in the food. The same applies here: Always several minutes at over 70 degrees.

Mushrooms

Mushrooms are also rather unsuitable for reheating. Mushrooms mainly contain water and a lot of protein. This allows the formation of microorganisms and dangerous toxins that are not killed in the microwave. These can lead to nausea, vomiting and diarrhea.

So there are a few things to keep in mind when reheating mushrooms. Dishes with mushrooms should therefore also be cooled as quickly as possible and then stored in the refrigerator – but only for a maximum of one day. When heating up in a pot, pan or oven, the dish should be heated to over 70 degrees for several minutes. But do not reheat the dish a second time.

eggs

Similar to chicken, reheating eggs and egg dishes is risky. Here, too, the protein structures can change and cause digestive problems. In addition, salmonella can multiply in the egg when stored at room temperature. Therefore, you should rather avoid warming up and eat the egg dish fresh.

However, if you do want to reheat it, be sure to heat it above 70 degrees to minimize any potential risk. Microwaves are not suitable here to ensure even heating. Therefore, only use the pot, the pan or the oven.

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Food

Attention: Why You Shouldn’t Heat Up Green Pesto

Green pesto is always a real treat! You shouldn’t heat the paste – otherwise the taste could suffer. Green pesto in particular is considered to be particularly susceptible.

Heating green pesto: what exactly happens?

To explain the phenomenon in more detail, you need to take a look at the composition of basil. Like many plants, this contains chlorophyll, which among other things gives the herb its green color.

As the Center for Health writes, chlorophyll is not considered to be particularly heat-resistant. As the scientific magazine Spektrum explains, this is related to polyphenols, which, in combination with enzymes, oxidize under the influence of heat and thus also ensure the characteristic browning of green plants.

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health

No Low Carb: That’s Why You Shouldn’t do Without Carbohydrates

The low-carb diet is neither healthy nor effective: numerous researchers have proven this in a large-scale study. But cutting out carbohydrates can actually have harmful side effects.

Low-carb has no benefits, my science experts say

“Weight loss in people eating a low-carb diet is not very different from weight loss in people eating a balanced carbohydrate diet,” writes study lead author Celeste Naude of Stellenbosch University in Cape Town.

The researchers also monitored the diets for their effects on changes in heart disease risk and increases in LDL cholesterol (so-called “unhealthy” cholesterol) over a two-year period. The result: There were few if any differences between the diets. “Both in patients with and without type 2 diabetes,” explained Naude.

The German Diabetes Society (DDG) also explained in advance of the publication that low-carb is neither the best nor the healthiest form of a diet. The DDG stated: “Since December 2021, the motto for diabetics is that weight loss strategies should be based on individual preferences

Even as a preventive measure, “low carb” is not an option

The result of the review was already foreseeable in advance. Several previous studies from previous years produced comparable results. The result was almost unanimous: “There is no difference between losing weight with low-carb or high-carb.” obese subjects after 12 months comparable to that of a low-fat diet.”

With regard to obesity and diabetes prevention, the low-carb diet does not seem to be really suitable. The research group of the American cardiovascular society National Lipid Association (NLA) wrote in a journal in 2018: “Based on the verified evidence, low and very low carbohydrate diets are not superior to other dietary approaches for weight loss.”

The statement accompanying this opinion stated that there would be little data on long-term efficacy and safety. American researchers have a similar opinion. “Physicians are encouraged to consider the findings discussed in this scientific opinion when advising patients on low-carb diets.”

“The side effects of the low-carb diet are only now becoming public,” said the former DGE President

Professor Stefan Lorkowski, Head of Nutritional Biochemistry at the University of Jena, wrote in the medical journal “It is attractive, but naive to believe that simply changing the ratio of carbohydrates and fats is sufficient. Rather, it depends on their nutritional quality and, above all, their energy balance.”

Professor Alfred Wirth agrees. The former president of the German Obesity Society explained: “Almost all studies show that a low-carb diet is not superior and that the energy deficit is particularly important when it comes to weight loss.” Both researchers criticize the increase in LDL cholesterol in particular in low-carb diets as critical to health.

The former President of the German Society for Nutrition (DGE) Helmut Hesekers already criticized in 2019: “The long-standing demonization of carbohydrates is suddenly exposed by trendsetters as a big mistake. Atkins, South Beach, Hollywood Star, Mayo, Logi and Paleo diets – evolution or Harvard – are not only exposed as ineffective, worse: Instead, long-overlooked or denied side effects such as bad breath, muscle cramps , nausea and headaches came to the fore.”

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Food

Breakfast Tips From The Experts: Why You Shouldn’t Eat Bananas in The Morning

Bananas are healthy and delicious, which is why many eat them for breakfast. Nutrition researchers explain why it’s not such a good idea.

Breakfast tip: Do not eat bananas in the morning – nutrition experts warn

Bananas in particular are considered very healthy because they provide the body with a lot of potassium, magnesium and vitamin B6. Athletes in particular often use bananas before and during exercise as a quick, tasty and healthy source of energy. But an expert is now warning against eating bananas for breakfast.

British nutritionist Dr. Daryl Gioffre warns of the yellow “superfruit” in his internet blog “Byrdie”. He writes, “Bananas are about the worst thing you can eat for breakfast.” His reasoning sounds plausible.

Bananas for breakfast: the combination has to be right

Bananas have a very high natural fructose content (about 25 percent) and are therefore a quick source of energy. According to Gioffre, however, the disadvantage is even greater: the insulin level skyrockets due to the fructose, but then drops again just as quickly. The consequences are cravings, tiredness and loss of concentration.

Another disadvantage of the high sugar content is that it ferments during digestion and is converted into alcohol. This creates acids that put a strain on the body. Hyperacidity can be proven inflammatory processes

But there is also good news for banana fans. According to Gioffre, the negative effects of the banana can be compensated. The solution lies in the right combination: If you always combine the bananas with healthy fat or with herbs and spices, you can neutralize the acid during metabolism.

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Food

Eating Chard Raw: Advantages and When You Shouldn’t Eat it

Can you eat chard raw so as not to destroy the heat-sensitive nutrients? Here’s why raw Swiss chard isn’t the healthiest choice for everyone.

Eating chard raw: these are the advantages

Swiss chard is a particularly nutritious vegetable, but many important nutrients are heat-sensitive. Although the minerals and vitamins are not completely destroyed during cooking or roasting, their proportion is lower than with raw vegetables. This applies to vitamin C, for example.

It is therefore advisable to also include raw food in your diet. The benefits of raw Swiss chard are:
The nutrients are largely retained.
You can prepare or refine delicious salads with chard.
You can use large chard leaves creatively, for example as wraps instead of classic wheat flour wraps.
Raw Swiss chard gives green smoothies an aromatic taste.

Eating chard raw: You should pay attention to this

However, raw chard is only suitable for consumption to a limited extent. In addition to all the health-promoting nutrients, the plant also contains oxalic acid.

Oxalic acid is a naturally occurring fruit acid that is not inherently harmful or toxic.
The body produces them itself and we ingest them daily through many plant-based foods such as rhubarb and spinach.
But too much oxalic acid can also be harmful: it promotes the formation of kidney stones and inhibits the absorption of iron.
In its raw state, Swiss chard contains the most oxalic acid – when it is boiled or roasted, the proportion is reduced. Raw chard should therefore only be eaten in moderation so as not to take in too much oxalic acid. People with kidney disease or iron deficiency should not eat chard raw at all.

It’s a good thing that chard also tastes great when cooked, is healthy and can be used in a variety of ways: leaf chard can be used like spinach, for example, while stem chard is a suitable alternative to asparagus.

Chard: Healthy and aromatic leafy greens

Only recently has chard been found more frequently at the weekly markets and on our plates. For a long time it was overtaken by spinach. Both vegetables can be used in a similar way, but the spinach won out with its milder taste. Botanically speaking, Swiss chard is more closely related to beetroot and sugar beets, but we don’t eat the tubers, but the leaves and stalks. Depending on the characteristics of these parts of the plant, a distinction is made between leaf and stem chard.

Some appreciate the chard because of its strong, slightly tart and aromatic taste, others because it has a considerable repertoire of nutrients. These include, for example:
Vitamins: Swiss chard is a real vitamin bomb and contains vitamins C, E and K, among other things. 100 grams of Swiss chard contain 39 milligrams of vitamin C, which is one of the antioxidants and is essential for protecting cells from free radicals.
Iron: Green leafy vegetables are the most important plant source of iron and sometimes even beat meat in terms of iron content. Swiss chard, for example, has 2.7 milligrams of iron per 100 grams, while the iron content of meat is 1 to 2.5 milligrams of iron per 100 grams. Iron is responsible for oxygen transport and energy metabolism in the body. The trace element ensures that we remain efficient and active.
Beta carotene: is a secondary plant substance from the carotenoid family and a precursor of vitamin A. Beta carotene takes on important functions in cell metabolism and cell protection and we need it for healthy skin, eyes and hair.
Chlorophyll: the plant pigment allows plants to photosynthesize and helps us stay healthy. Because the leafy green helps with oxygen transport, the formation of new blood cells and the purification of the blood.

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Food

White Flour: Why You Shouldn’t Eat It Anymore

White flour is a classic baking ingredient – but you should avoid it. But whole grain isn’t necessarily a better choice, experts say. We show when you should use which flour.

Type 405 white flour is probably the most commonly used type of flour. It is considered fattening and is said to make you addicted and even infertile. Although many of the myths about white flour have now been debunked, it should still be removed from the menu. Because there are much better alternatives.

White flour under criticism

White flour is ground flour (usually from wheat), i.e. only the inside of the grain. The inside also contains all the calories.

The miller, on the other hand, sifts out the edges and seedlings of the grain. However, they contain valuable fiber, vitamins, minerals and healthy unsaturated fatty acids.

The body converts white flour into sugar very quickly – its glycemic index is very high. This means that glucose enters the blood very quickly and the blood sugar level rises by leaps and bounds. The blood sugar level drops just as quickly, however, since the sugar only lasts for a short time. Then food cravings follow, because the body wants to increase the blood sugar level again.

Products made from white flour therefore have a lot of calories, do not keep you full for long and make you hungry again. If you then turn to white flour products again, you will supply your body with even more calories.

According to studies, eating a lot of white flour can promote obesity, diabetes, high blood pressure, heart attacks and joint damage.
However, the health consequences also depend on the rest of your diet and lifestyle.
The intestinal flora should also be able to influence how white flour affects health (study).
In a study involving more than 80 subjects, researchers also showed that the body can utilize 100 more calories from wholemeal flour than from white flour. This corresponds to a walk of about 30 minutes. Dark bread provides our body with more energy than light bread.

Avoid white flour and use whole grains

The best alternative to white flour is wholemeal flour (wholemeal wheat flour is also good). Wholemeal spelled flour is even better because it contains more nutrients than wheat products. Wholegrain rye flour contains the most fiber and B vitamins:
Wholegrain flours contain the whole grain and not just the inner core.
The roughage in wholemeal flour swells up in the stomach and provides an additional feeling of satiety. They also inhibit the release of hormones that make you hungry.
The fiber also stimulates digestion and helps against constipation.
The blood sugar level does not rise as quickly and not as high and also falls more slowly. Whole grain products keep you full for longer.

Wholemeal bread is not always good

Even with whole grain bread, the blood sugar level can rise quickly and then fall again shortly afterwards – making you hungry again quickly. This is due to the processing of the flour, says Prof. Andreas Pfeiffer from the German Institute for Human Nutrition. In the science magazine Quarks & Co., Pfeiffer explains that the rise in blood sugar is the same with finely ground bread – regardless of whether it is white flour or wholemeal flour. Because the body can quickly absorb the starch in finely ground bread.

Better: buy coarse wholemeal bread. It fills you up for a long time and is healthy. It is best to use 100 percent whole grain and organic quality. In this way you ensure that there are no residues of chemical-synthetic pesticides in the flour.

Basically, wholemeal bread is darker than bread made from white flour. However, you should not only rely on the color, because some bakers mix in malt syrup and turn the bread into “black bread”. That’s why you should definitely look at the list of ingredients and ask your baker how high the whole grain content is. The bread must have at least 90 percent wholemeal flour/meal in order to be called wholemeal bread.

Scientists from Harvard University warn against being misled by the “whole grain” on grain products when buying. In principle, whole grains are healthier, but many products contain more sugar and calories than other products. So you should not blindly buy every product that says “whole grain”, but look at the nutritional table and list of ingredients.

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