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Espresso in Italy: You Should Consider That as a Tourist!

Italy is the mecca for every coffee lover. Traditional barista celebrate the coffee preparation and that tastes and you can see. The ambience is also right: sun, rustic furniture, sociable chatting. Word has now been getting around that this fun of coffee is not quite cheap.
But, is this really the truth? A small “Caffè” knig.

Caffè much coffee

Espressoin Italy is traditionally an espresso. There are filter coffee, but you should expressly mention that when ordering. There are even localities in which a so -called Caffè Tedesco is not even served. In principle, he is only offered for tourists in hotels and tourist -close cafés.

The “counter trick”

If you were evil, you could call it a tourist trap. But you could also say that most vacationers are simply poorly informed. Because: For the fast espressogenic nut at the counter – standing, of course – the highest prices apply by law. The so-called “Al Banco” prices are binding for all bars, whether large or small, well-known or alternative, in Milan or in a small provincial village. However, the exact prices depend on the region, although they are a maximum of 1 euro. The prices at the table are completely different. Here the host can decide which “service surcharge” he demands. In Venice, for example, well and also 6 euros upwards. Of course, it can still be worth that. Most of the time it is still the case that the advertised prices relate to consumption at the counter. A look at the table menu should therefore be risked in any case!

Cappuccino for breakfast

Cappuccino strict, the cappuccino is actually only appropriate for breakfast. Because after 11 a.m. it is a bit frowned upon by the Italians. Only imaginable when it’s cold outside. Why it is like that? A cappuccino is considered a heavy drink that is not digestive, but must primarily be digested itself. If you do not want to oppose this tradition, but still want some milk to your espresso, then as an alternative there is the so-called Caffé Macchiatto (an espresso stained with milk, i.e. almost a mini cappuccino without foam). While there is still a tolerance limit at this point, it is an absolute “no-go” to order a cappuccino right after the meal.

Finally, it should also be said that there are no fixed “coffee times” in Italy. Espresso is drunk around the clock and everywhere. Also, the glass of water for espresso is by no means mandatory as is often reported. In most cases, water is reserved for free, but this is not typical of Italian.

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health

Oatmeal Diet: It Really is That Useful

How does an oatmeal diet work? And how can you lose weight with the healthy type of grain? We will explain to you what is behind it and how useful it is.

Oatmeal Diet: How it works

Oatmeal is healthy and can help you lose weight. These are the most important basic assumptions of the oatmeal diet:

The main component of the diet is oatmeal. You should consume 250 g of this per day. Whole grain oatmeal is best, as this keeps the blood sugar level constant. You can combine the oatmeal with yoghurt, quark, milk and fruit as you wish.
While you can use the oatmeal dishes for breakfast and lunch, a fresh salad, raw vegetables or vegetables are recommended for dinner. In some cases, this is also combined with lean meat, although meat production should be viewed critically due to animal suffering and the ecological balance.
You should drink two liters of water per day. Fruit and herbal teas and vegetable juices without sugar are also allowed.
Avoid sugar as much as possible during this diet, as this promotes cravings and raises blood sugar levels.
You should not exceed the calorie limit of 1000 to 1300 kcal.

Why does oatmeal help you lose weight?

Despite the relatively high calorie content, oatmeal is a healthy food. Oats are characterized by these nutrients:

Dietary fibre: The large amount of dietary fiber contained in oatmeal ensures that you feel full for a long time and promotes digestion.
Proteins: The vegetable proteins promote muscle growth.
Carbohydrates: The high carbohydrate content is a valuable supplier of energy that keeps the blood sugar level stable. You store less fat, so there are no food cravings.
The following nutritional values apply to 100 g of oatmeal:

Calorific value: 371 kcal
Fat: 7g
Carbohydrates: 59 g
of which sugar: 1.1 g
Protein: 13g
Dietary fiber: 10 g

How useful is the oatmeal diet?

The oatmeal diet requires a lot of commitment and creativity. If you combine oatmeal with many different foods, you can lose weight without showing signs of deficiency. However, you must make sure that you count the calories you burn very precisely every day and come up with varied oatmeal recipes every day.

However, you should not follow this diet for longer than three weeks, because even with a lot of inventiveness, the oatmeal will certainly become monotonous at some point. Instead, it is more sustainable to eat a balanced diet and do enough exercise. With this way of life you can maintain your desired weight in the long term, feel balanced and at the same time treat your body with respect.

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health

Lose Weight at Lightning Speed with the 24-hour Diet: How Useful is That?

The 24-hour diet promises rapid weight loss success. But how effective and above all useful is this type of diet actually?

The nutrition coach Achim Sam and the scientist Prof. Dr. Michael Hamm developed the 24-hour diet and promise a weight loss of up to two kilos within 24 hours. During this time, your carbohydrate storage is completely emptied, which should boost fat burning. Sports units combined with protein-rich foods are intended to prevent the yo-yo effect. In a test in 2011, the University of Freiburg was able to demonstrate various successes of the 24-hour diet.

What is the 24-hour diet?

With the 24-hour diet, you have to calculate more than one day.

Day 1: Preparation

Intensive sports program to empty carbohydrate stores. Endurance sports are well suited for this.
Do not eat anything two hours before exercising.
After exercise, protein-rich supper.
Seven hours of sleep.
Day 2: Actual diet day

Women: no more than 800 calories
Men: no more than 1000 calories
Breakfast: high in protein
Two hours of exercise
Lunch and dinner also contain protein
No food intake for 4 hours between meals
Drink 2.5 liters of water
Experts recommend fish, meat and dairy products on the diet day. However, meat and co. can be replaced by foods with vegetable protein. The 24-hour diet is reminiscent of the ketogenic diet due to its protein orientation.

The diet should by no means be permanent. However, according to the inventors of the diet, it can be done once a week in order to be able to record constant weight loss.

Criticism of the 24-hour diet

Crash diets are criticized for achieving weight loss through water loss and muscle mass reduction and disrupting the metabolism. The disturbance of the metabolism then leads in turn to the famous yo-yo effect when the body is supplied with normal food again. The German Society for Nutrition also warns against lightning diets due to a lack of nutrient intake.

Achim Sam and Prof. Dr. Michael Hamm want to prevent exactly that with their new weight loss formula – although it is a crash diet. The advantage of this diet is that you will not be hungry.

As the experts themselves point out, the 24-hour diet is by no means a permanent solution. Limiting calorie intake alone would have fatal consequences. In addition, the physical strain combined with the low calorie intake could become too much for untrained people.

As with most diets, a change in diet is better

Losing weight within 24 hours sounds tempting. But dieting is not a long-term solution. It would make more sense to generally eat a balanced diet and exercise regularly. Your body and your health will benefit from this.

A diet like the 24-hour diet, which is based on meat and dairy products, is also bad for the climate. After all, animal products are responsible for around 60 percent of food-related climate emissions. Therefore, you should only consume them in moderation. If you do not want to support factory farming, then look out for organic seals such as Demeter, Naturland or Bioland when shopping.

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Food

Why You Shouldn’t Eat Nuts That Taste Bitter

Bitter-tasting nuts can have negative health consequences. We explain how you should deal with bitter nuts and which regional nut varieties are best for consumption.

Bitter nuts can be harmful to your health. They may contain mold or toxins. If the nuts are also stored warm and moist, they can release so-called mycotoxins. These are certain mold toxins that are produced during the metabolism of mold. A distinction is made between different mycotoxins, including aflatoxin, for example.

If nuts are discolored or have a bad odor, do not eat them. But beware, the mold in mycotoxins can sometimes be recognized neither by its appearance nor by its smell. However, a bitter taste or discoloration are signs of mycotoxins.

This is why bitter nuts can be bad for your health

According to the Federal Office for Consumer Protection, mycotoxins can affect the kidneys or liver, cause diarrhea or vomiting, weaken the immune system and, in the worst case, even promote the development of cancer. Therefore, you should definitely spit out bitter nuts immediately.

According to the agency, pistachios and peanuts are primarily affected by mycotoxins. Occasionally, however, the mold fungi can also be detected in walnuts and almonds. Therefore, you should be particularly careful with these four strains. Also make sure to always store nuts in a dry and cool place.

Nuts are healthy – if they don’t taste bitter

Nuts are a healthy snack in and of themselves, as long as they don’t taste bitter. They are mainly made up of fat and protein, which are good for the cardiovascular system. At the same time, they contain important dietary fibers that have a positive effect on digestion. However, many nut varieties have a poor ecological balance due to their long transport routes.

Nuts that are also grown in Europe include walnuts and hazelnuts. Almonds mostly come from California, but there are also Italian or Spanish ones. Therefore, for the sake of the environment, you should pay attention to the country of origin of the nuts. An organic certification guarantees you organic cultivation without the use of chemical-synthetic pesticides. With the Fairtrade seal, you also support decent working conditions and fair wages.

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Lifestyle

Buttons Last Longer That Way

Loose buttons are often a problem. You often lose them on the way and your favorite piece of clothing is broken. So that this doesn’t happen to you again in the future, you have to fix buttons with a simple trick. Because buttons last longer and don’t get lost.

Trick to fix buttons

You’re in a hurry and need to change quickly for the meeting. That’s when it usually happens – a button tears off! Bad luck! But there is a great trick to prevent this in the long run. This button trick worked in the self-test. All you have to do is to fix the button correctly, for this take the following tools at hand and fasten your buttons:

1) Buttons last longer with nail polish

With nail polish, you not only get beautiful nails but you can also fix your buttons. To secure the button, dab the yarn under the button with clear nail polish after purchasing the new item of clothing. Then the buttons are guaranteed to stay on longer thanks to the “sealing”. Try to put the clear nail polish in the holes of the button without getting your clothes dirty. You can also use nail polish to repair minor paint damage that affects the appearance of your household appliances.

2) Sew the button again

Small sewing jobs are not rocket science. Whether patching small holes in T-shirts, repairing loose stitches, or sewing on buttons. In order for your buttons to last longer and not come loose, you should react quickly and sew the button back on firmly. Sewing on the button is very easy and a good tip even for sewing beginners.

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Food

Decaffeinated Coffee: You Should Know That

Coffee in the morning serves as a classic “wake-up” for most people. But if you can’t tolerate the caffeine in your favorite hot drink, decaffeinated coffee can help so that nobody has to forego coffee enjoyment.

Beginning of the 20th century: A man from Bremen invents decaffeinated coffee

Ludwig Roselius, the founder of the well-known coffee brand “Kaffee HAG” produced decaffeinated coffee for the first time in 1903. The reason was extremely sad: his father had died shortly before and Roselius attributed this not least to his father’s immense coffee and caffeine consumption. However, the first decaffeinated coffee was not necessarily good for your health. Because after the coffee beans had swollen in salt water, Roselius removed the caffeine from them with the help of benzene. However, benzene is a substance that is now considered carcinogenic, so the so-called Roselius method is no longer used today.

The Swiss water process: A process without chemicals

The Swiss water process works without any harmful chemicals, but has other disadvantages. This process works on the principle of saturation: First, the coffee beans are placed in water until all soluble components have passed into the water. This water mixture is then passed through a special filter to separate the caffeine dissolved in the water from the rest. The decaffeinated water will now continue to be used. In the next step, coffee beans are again added to the water, which now contains all coffee components apart from the caffeine, and allowed to swell in it. Now the principle of saturation comes into play: Since the water contains all the components of the bean, just not the caffeine, only the caffeine can be released into the water. So the caffeine is removed from the beans by the water and they are decaffeinated in this way. However, this method is very time-consuming and also extremely wasteful, since you need a lot of coffee beans to saturate the water, which you then simply throw away. This method is therefore rarely used today.

Decaffeinated coffee thanks to solvents

One of today’s most popular methods of decaffeinating coffee relies on solvents. Here, too, the first step is to let the coffee beans swell to make them ready for the solvents. If these are then used, patience is required: the coffee beans usually have to be treated with solvents for at least ten hours in order to release their caffeine. But the use of solvents is not without controversy. To date, it has not been conclusively clarified whether the substances used are dangerous to health or not. Indeed, there seems to be evidence that at least one solvent, dichloromethane, is potentially carcinogenic.

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Food

Washing or Soaking Rice – Does That Make Sense?

Before preparing it, you should wash and soak rice. We explain why and what you should pay attention to.

At first glance, it is actually quite easy to cook rice. If we take a closer look at the topic, it becomes apparent that there are quite a few things to consider when preparing rice. It’s not just about the consistency and taste of the cooked rice, but also about the health aspects. Find out here why you should definitely wash and soak rice.

Washing and soaking rice: That’s why it’s so important

Some people cook rice directly without washing it first. Others swear by washing the grains thoroughly beforehand. Very few, however, remember to soak the rice beforehand. These are important steps, because with the right preparation you can reduce the arsenic contained in rice.

Background: In recent years, various studies and investigations have repeatedly found arsenic residues in rice. Arsenic is a semi-metal that occurs naturally. This element is classified as “carcinogenic to humans” according to the International Agency for Research on Cancer (IARC). This is why there have been maximum levels for arsenic residues in rice and rice products in the EU since 2016.
Arsenic can also be found in other foods such as bread or cow’s milk, but rice is particularly contaminated. This is because the rice fields are flooded during cultivation and the arsenic is released from the soil. Arsenic was found in all six products examined in a WDR random sample study. More information on this topic: Arsenic in food.
Due to the arsenic residues found, the Federal Office for Risk Assessment (BfR) advises against consuming rice too frequently and in too large quantities. Instead, you should replace rice and rice products with other grains and foods – especially for babies and children. Incidentally, brown rice and parboiled rice are particularly affected, since the arsenic is mainly deposited in the outer layers of the grain. However, these types of rice also contain more valuable nutrients than white, polished rice.
But you don’t have to do without rice completely, because the method of preparation plays a major role and can significantly reduce the arsenic content in rice. It is important to wash the rice before preparation – and preferably even soak it.

Soaking, washing and cooking rice: arsenic content

There are two popular methods of cooking rice: the swelling method and the water method. (More info on the two methods: Cook rice)

Culinary connoisseurs argue about which method gives the rice the best consistency and tastes best. Scientists, on the other hand, want to find the preparation method that can remove the most arsenic from the rice.

A study from 2015 took on this task and tested various methods. The results for this:

Thorough washing can leach some arsenic from the rice.
The arsenic contained can be reduced even more by soaking the rice for several hours beforehand.
The rice-water ratio when cooking is also crucial. With the swelling method (water 2:1 rice) almost all of the arsenic remains. For the test, the researchers cooked the rice in the ratios 3:1, 6:1 and 12:1. The more water you use, the more arsenic you can end up rinsing out with the cooking water.
The researchers achieved the best result by soaking the rice overnight, then washing it and then boiling it in water at a ratio of 12:1. With this method, over 80 percent of the arsenic could be reduced.
These findings apply to all rice varieties examined. The exact percentage of arsenic content varies depending on the type of rice. You can find this in the linked study.

Step-by-step instructions: wash and prepare rice

According to research, you should soak and wash rice beforehand. Also, a relatively high water to rice ratio is important for cooking. However, so that you don’t have to use too much energy to heat the water, we do not recommend the 12:1 ratio, but a ratio of 5:1. This represents a good compromise and is also recommended by the BBC, based on the findings of Prof Meharg, one of the authors of the study mentioned above.

Prepare rice correctly – instructions:

Soak the rice in enough water overnight. To do this, cover the rice with water by about an inch.
Drain the water the next day.
Then wash the rice with water until the waste water is clear and no longer cloudy. This not only flushes out arsenic, but also excess starch and any impurities.
Place the rice in a saucepan with water in a 1:5 ratio.
Once the water is boiling, turn the heat down to low. Then let the rice simmer for about 15 to 20 minutes. The exact cooking time varies depending on the type of rice.
Drain the cooking water and drain the rice in a colander.

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Vegan Diet and Sport: Is That Possible?

Vegan Sports Nutrition: Is It A Good Idea? And if so, what should you pay attention to? Our author gives an overview of what is known on the subject and has answers to the most important questions.

Vegan nutrition has become a real trend in recent years – also among athletes: the list of well-known vegan athletes is getting longer every year. The boxer Mike Tyson, the Formula 1 driver Lewis Hamilton and the runner Ruth Heidrich swear by the vegan diet. Their argument: higher performance could be achieved through the vegan diet. But is that really true? And what should you consider if you eat vegan and do sports?

This is what experts say about sport and vegan nutrition

Individual athletes achieve great success with the vegan diet – but that’s why it’s far from being transferrable to everyone. Because of course athletes differ greatly from each other depending on the sport, training and physical characteristics. If you ask the German Society for Nutrition (DGE) for an assessment of the topic, you end up with a position paper from 2019 that says:

“Whether a vegan diet increases the risk of nutrient deficiencies or is associated with health and/or performance-promoting or inhibiting effects cannot currently be assessed due to the low prevalence of vegan competitive athletes and insufficient studies.”

The DGE therefore finds that we do not yet know enough about it and therefore does not clearly speak out for or against vegan sports nutrition.

The ecotrophologist Uwe Schröder from the Institute for Sports Nutrition takes a similar view: “Whether veganism influences performance in sports – positively or negatively – has not (yet) been clarified from a purely scientific point of view. While some nutrition experts warn against a vegan diet in competitive sports, top athletes who live vegan prove that world-class performances are possible even without animal products.” But he also points out:

“Outstanding results of individual vegans are not proof of the superiority of veganism as a sports nutrition.”

Markus Keller, Head of the Research Institute for Plant-Based Nutrition (IFPE), also agrees with this assessment: In the few studies on the subject, “neither advantages nor disadvantages of a vegan (sports) diet were shown compared to a mixed diet, for example on performance and Regeneration.”

So while, according to experts, there is nothing wrong with eating vegan as an athlete, the increased performance that some athletes report has not yet been scientifically proven. But what are the arguments for or against vegan sports nutrition?

Benefits of vegan sports nutrition

Nutrition – whether vegan or not – is extremely important for all athletes: it influences physical and mental performance. With food we absorb energy from fats and carbohydrates, proteins and important micronutrients such as vitamins, minerals and phytochemicals. But many foods also contain ingredients that do us more harm than good – in particular (processed) animal products usually do worse than plant-based products. A vegan diet, on the other hand, has health benefits:

The high proportion of plant-based foods can reduce the risk of cardiovascular disease, elevated LDL cholesterol, elevated blood pressure, type II diabetes and some types of cancer.
A balanced vegan diet contains a high proportion of antioxidants, vitamins – especially vitamins C and E – and a variety of slowly available carbohydrates. These nutrients can provide performance benefits as they can support training, adaptation and recovery processes.
A vegan diet – especially among athletes – is often also associated with other health-promoting behaviors: Conscious nutrition, non-smoking, low alcohol consumption, higher physical activity.

Disadvantages of vegan sports nutrition

In addition to the advantages of plant-based sports nutrition, there is also a difficulty: “It can be disadvantageous that with a vegan diet in general and also in sports you have to pay more attention to the supply of potentially critical nutrients,” says Donalies. Due to the limited choice of food, vegan athletes have a higher risk of being undersupplied with certain nutrients. Nutrient deficiencies can impair performance and, in the worst case, even endanger your health.

Vegan athletes should therefore keep an eye on their supply of proteins, vitamins B12 and B1, B2 and B3, iron, zinc, calcium, iodine, selenium, vitamin D and the long-chain n-3 fatty acids EPA and DHA.

Schröder from the Institute for Sports Nutrition also sees the increased risk of nutrient deficiencies. “Through targeted food selection and combinations, supported by appropriate food supplements, this task can also be easily solved by people who are physically active.”

Fluid intake

The following applies to all athletes: Sufficient drinking is important for health and performance – but the fluid requirement is individual and can vary greatly. Therefore: pay attention to your body.
Tip: Your sense of thirst and the color of your urine are helpful for orientation – if you have a balanced fluid balance, it should be light yellow. In the case of prolonged physical activity (more than 1.5 hours), it is also advisable to use carbohydrate and sodium-containing drinks.

Energy balance in vegan sports nutrition

If you do a lot of sport, you need a lot of energy. However, the individual energy requirement varies: It is influenced by the duration, intensity and phase of training, the type of sport, body size, body weight, body composition and age. That’s why there are no general recommendations – but you can calculate your individual energy requirements.

A negative energy balance can endanger health: in the long term it increases the risk of low bone density, in the medium term the immune system suffers. In addition, there can be a loss of muscle mass and a poorer adaptation to training stimuli. If you want to do sports in a healthy and efficient way, you should definitely ensure that you have an energy supply that is adapted to your own needs.

Vegan athletes in particular should keep an eye on their energy balance. Although plant-based foods have a high nutrient density, they also have a low energy density, and the high fiber content also causes saturation quickly. This can help with weight loss, but for performance-oriented athletes it can have a negative effect on the adaptation processes in everyday training.

Tip: Vegan athletes should make sure to eat small but high-energy meals more frequently during phases with high training loads: foods such as nuts, seeds and high-quality vegetable oils are good sources of energy for in between meals.

Proteins

Proteins are an important and controversial topic among athletes: the body needs proteins to build muscles, tendons, ligaments and bones, to regulate metabolic processes and for the endocrine system. An individually adapted protein intake can support the training process and make the body more efficient. However, that doesn’t mean that a lot of protein helps a lot. Rather, it also depends on the quality, the source and the amino acid composition.

In vegan sports nutrition, one of the nutrients they tend to be deficient in is protein. In addition, plant-based protein sources often lack important essential amino acids.

Tip: Vegan athletes should pay attention to the amount and quality of their protein intake: A combination of many different vegetable protein sources – different types of grain, legumes, nuts and seeds – increases the overall chance of achieving a high biological value. Good combinations are, for example, wholemeal bread with peanut butter or chickpea cream and oatmeal with almond milk. However, if the protein intake is not covered by food, vegan athletes can also use protein supplements made from soy, peas, rice or hemp.

Fats

Fats play a rather subordinate role in sports nutrition. Experts recommend that fat intake in athletes should be between 20 and 30 percent of total energy intake. Fat intake is usually slightly lower for vegans, but the same recommendation applies. It can be achieved, for example, by consuming high-quality oils, nuts, and seeds.

The problem, however, is the supply of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): They are mainly found in various types of fish and have a positive effect on the so-called heart rate variability and thus on performance in endurance sports. At the same time, vegans tend to consume too many pro-inflammatory omega-6 fatty acids.

Tip: Vegan athletes should consciously avoid omega-6-rich oils such as sunflower and corn oil and increase the consumption of omega-3-rich foods such as flaxseed, walnuts and chia seeds. In addition, the supplementation of microalgae oil is recommended, it is rich in DHA and EPA and, unlike commercially available fish oil products, is vegan.

Carbohydrates

Carbohydrates are important sources of energy in sports nutrition. The vegan diet usually contains a lot of high-quality carbohydrates, so that the requirement is well covered. In order to cover the high protein requirement at the same time, vegan athletes should eat legumes and grains every day.

However, you should be careful with the fiber content, as fiber supports the unwanted and long-lasting satiety. In addition, many vegetable carbohydrate suppliers contain substances such as lecithin, resistant starch and indigestible carbohydrates that can lead to gastrointestinal problems.

Tip: For a sufficient intake of carbohydrates, high-carbohydrate and low-fiber meals such as rice, pasta and buckwheat are a good choice. Fruit juices are a good source of liquid carbohydrates.

Minerals and vitamins

For all athletes, an adequate supply of minerals and vitamins is crucial for health and performance. Depending on the type of sport, the intensity and scope of the training, and depending on individual factors, the need and risk of nutrient deficiencies differs. There are some minerals and vitamins in a vegan diet that you should keep in mind:

The main source of vitamin B12 is animal products, so vegans should take vitamin B12 supplements to meet their needs. For athletes, vitamin B12 plays an important role in adaptation and regeneration processes, so it makes sense to have the vitamin B12 level checked and monitored regularly.
Athletes can have a higher need for vitamins B1, B2 and B3 due to the increased energy consumption. Good vegan sources include whole grains, legumes, nutritional yeast, mushrooms, kale, broccoli, or nuts.
Exercise can increase iron requirements. In addition, the supply of vegans with iron can be critical in principle. As a vegan athlete you should make sure you get enough legumes, nuts, seeds, whole grains and vegetables such as spinach or beetroot – especially as a woman.

Vegans should generally pay attention to their intake of zinc. Athletes may have a higher need. Zinc is involved in protein metabolism, the development and maturation of cells and thus in regeneration. Foods containing zinc include whole grain products, oatmeal, lentils, oilseeds and nuts.
The supply of calcium is on average worse for vegans – which can be particularly problematic for physically active children and adolescents. They have a higher calcium requirement due to growth and at the same time lose calcium through sweat. Vegan sources of calcium include vegetables such as broccoli and kale, nuts, legumes, tofu, and mineral water.
Iodine is involved in the regulation of the entire energy metabolism and is therefore important for athletes. At the same time, iodine is essential for the thyroid gland. However, both too much and too little iodine intake have a negative effect on the thyroid gland. It is therefore important to ensure a balanced iodine balance. Vegans can absorb iodine through iodized salt.
Selenium is important for the immune system and muscle function. It is found in cabbages, onion vegetables, mushrooms, asparagus and legumes.
Like many people, vegan athletes are often not sufficiently supplied with vitamin D. Therefore, supplementing with vitamin D can be useful – but only on medical advice. As a vegan, you should make sure that you choose a vegan dietary supplement.

Conclusion: Vegan diet and sport – an individual decision

There are competitive athletes who are very successful with a vegan diet. However, one cannot assume a general performance advantage (or disadvantage) through the vegan diet. There is not enough scientific research to make a conclusive assessment. A high proportion of plant-based foods is clearly an advantage of vegan (sports) nutrition due to the high nutrient content and a reduction in the risk of certain diseases. At the same time, the vegan diet increases the risk of nutrient deficiencies.

For this reason, the question of whether a vegan diet is suitable for you as an athlete can only be answered individually. As a vegan athlete, you should definitely inform yourself sufficiently and plan your diet well – if you are unsure, you should seek qualified advice.

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Cooking Tips

The Espresso: You Need to Know That

Coffee lovers who appreciate strong, authentic coffee enjoyment prefer an espresso. We will show you which preparation method is used to make espresso and provide further information about the little wake-up caller.

What is an espresso?

An espresso is a specialty coffee that can be described as a type of concentrated coffee. Hot water is pressed through finely ground coffee powder under high pressure. The amount of coffee powder corresponds to that of a coffee with 125 ml, but only 25 ml of water are used for espresso. The taste of the espresso is strong and is characterized by a full aroma. The pressure creates an aromatic, hazelnut-brown foam layer – the crema. The espresso comes from Milan and was created around 1900. It can be enjoyed neat or serves as the basis for other coffee specialties, such as latte macchiato.

Espresso: There are these types of preparation

Coffee lovers can also prepare a delicious espresso at home. There are these types of preparation:

Espresso from a portafilter machine

Distribute seven to nine grams of freshly ground, very fine ground coffee evenly in the portafilter. With the so-called tamper, press the ground coffee evenly into the ground. As a result, the water meets the same resistance everywhere on the coffee. A constant extraction is ensured without water being able to run past the coffee. The filled portafilter is now placed in the portafilter machine. One more push of a button and the machine does the rest. The water is pressed through the espresso powder at a pressure of 9 bar and the finished espresso drips out with a nice crema.

Espresso from a fully automatic coffee machine

Before using it for the first time, the fully automatic coffee machine must first be set according to your taste preferences. The amount of water, the pressure and the water temperature can be adjusted as desired. The classic settings are around 25 ml of water, a pressure of 9 bar and a water temperature of around 92 degrees. At the push of a button, the fully automatic coffee machine freshly grinds the beans and then brews the espresso. You can then draw an espresso as often as you like at the push of a button, without any further action. This is quick and does not require as much specialist knowledge as with the portafilter machine.

Strong coffee from the espresso maker

Although the name associates it differently, you cannot use the espresso maker to make espresso. Only the preparation of very strong coffee is possible with it. If you don’t have anything else on hand, you can use this as a weakened espresso substitute.

This is how it works: heat the water separately and then put it in the espresso maker.
Caution: The safety valve must not be covered with water. Fill the funnel of the pot completely with freshly ground, fine espresso powder. Be careful not to press it down. Place the filled cooker on the stove and heat the contents until you hear the characteristic “gurgling”. Once the color of the espresso is nut brown, it’s perfect.

The espresso bean – the most important thing about espresso

For an espresso, the beans are roasted longer and darker than the beans for a classic filter coffee. Because of the roasting, espresso beans have a fuller flavor. Longer roasting breaks down acids, but also builds up bitter substances. Espresso is more digestible mainly because the extraction time is significantly shorter than with filter coffee. Both the well-known Arabica beans and the Robusta beans are used for espresso roasting. If the proportion of Robusta coffee beans is increased, this gives the drink the typically strong coffee taste. This mixture is highlighted by a special roasting as well as a special way of preparation.

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Cooking Tips

Filter Coffee From the Coffee Machine: is That Possible?

A fully automatic coffee machine is the perfect product for anyone who loves the variety of coffee specialties. But can he also prepare a classic filter coffee? We give the answer.

How is coffee prepared in a fully automatic machine?

Coffee is prepared in a fully automatic coffee machine using a pressure brewing system. The coffee powder, which is usually freshly ground for each brewing process, is filtered through a sieve. The method can be compared to the preparation with the portafilter.
The end product, whether espresso or coffee, is influenced by the amount of coffee grounds and water. If little water is pressed through the sieve in relation to the amount of coffee powder, an espresso is created. A normal coffee is also possible, but this is not filter coffee because the preparation works without a filter. If you have a normal coffee prepared from a fully automatic machine, you will receive a drink that can best be compared to coffee from an espresso maker.

There is therefore no classic filter coffee from the fully automatic coffee machine, as these work with a sieve, but there is a “normal coffee”.

What tastes better: coffee from the coffee machine or filter coffee?

There is no general answer as to which method of preparation makes the coffee taste best. That depends in particular on your personal taste. If you want a full and intense coffee taste and like to drink pure coffee without milk anyway, classic filter coffee is probably more recommended. On the other hand, if you love variety and like to grab a latte macchiato or cappuccino, a fully automatic coffee machine is the ideal solution for getting the drink you want quickly.

How good a coffee tastes depends not only on taste preferences, but also on the choice of components such as the beans and the amount used.

How do I get black coffee from the coffee machine?

You can prepare a classic black coffee with almost any fully automatic coffee machine. Even if you use espresso beans in your device, there are various options for this.

Black coffee: Almost every fully automatic coffee machine has a button for black coffee. If possible, set your machine in terms of grinding degree and throughput time so that it tastes good to you.
Espresso Lungo: Behind the Espresso Lungo is an espresso that is brewed with twice the amount of water. As a result, it is extracted significantly more. This means that the water is pressed through the coffee powder for a comparatively long time. This creates a very strong coffee taste.
Americano: An Americano is a double espresso that you dilute with hot water to get the same volume as a regular coffee.

Conclusion

In summary, a filter coffee is not possible due to the construction of a fully automatic coffee machine. Instead of using a filter, pressure and a sieve are used. The extraction time is also different. Nevertheless, a black coffee is one variation among many that a fully automatic machine can prepare. The basic process remains that of an espresso, only the amount of powder and water is changed. Even with this coffee preparation, a normal coffee from the coffee machine tastes aromatic and intense. The decisive factor is always the choice of coffee bean and the right settings. If you don’t value high-quality processed coffee, you shouldn’t expect a wow experience.

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