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Healthy Inca Grain? 9 Things You Need to Know About Quinoa

Suddenly everyone is eating quinoa, organic stores sell it, veggie burgers are based on it. Utopia took a closer look at the hype grain and discovered a lot of positive things about Andean millet – but also a downside.

In the Andes region of South America, quinoa has been considered a nutrient- and energy-rich staple food for about 6000 years. The Spanish conquerors regarded the “Inca wheat” as cheap poor people’s food, and in some cases they banned it. Unlike corn, the plant was therefore practically unknown in Europe until a few decades ago.

It wasn’t until the 1990s that quinoa was rediscovered as a food here: the nutrient-rich grains were particularly popular in health food stores and alternative cuisine. In 2013, the plant was even voted “Plant of the Year”, and today it is considered a gluten-free superfood. But the hype surrounding quinoa also causes problems.

Quinoa: what is it anyway?

Quinoa is an ancient annual crop and, like amaranth, belongs to the foxtail family. You can eat the young sprouts and leaves of quinoa, but you mainly use the seeds by simply cooking them like rice (see 8. Recipes).

White quinoa is the most common, and usually a little cheaper. It is the lowest in fat and has a nutty taste. The cooking time is 10 to 15 minutes.
Black quinoa doesn’t really taste any different, but it is a bit harder, and takes 15 to 20 minutes to cook.
Red quinoa takes a little longer to cook than black quinoa. Because it keeps its shape and looks pretty, it’s a popular choice for salads.
Puffed quinoa is, so to speak, the popcorn of the Incas and, like quinoa flakes, is mainly used as an ingredient in muesli.
Quinoa blends with two or three colors are also common. Because the Inca grain, unlike rye or wheat, is not a sweet grass, the seeds are gluten-free. The plant is therefore also referred to as a “pseudo grain”, since in practice there is hardly any difference to grain.

The quinoa plant is undemanding: it is sown on loose soil that is as weed-free as possible; Fertilizing and watering is practically not necessary and can even reduce the yield. However, cultivation is now leading to social and economic problems in the growing countries – see point 9: Sustainability.

Nutrition facts: is quinoa healthy?

The Incas revered quinoa as a miracle plant – and rightly so: its nutritional values make the pseudo-cereal extremely healthy. Quinoa is an excellent source of essential amino acids such as lysine, tryptophan or cystine and provides polyunsaturated fatty acids. In addition, quinoa has a high content of minerals – including magnesium (approx. 300 mg), iron (approx. 8 mg), potassium (approx. 800 mg) and calcium (approx. 120 mg), but also manganese.

This made quinoa interesting as a healthy source of protein for vegans, but also caused a certain amount of hype for conventional healthy diets. However, just because you eat quinoa doesn’t make you “healthier”. And with a balanced diet with regional fruit, vegetables and grains, you can do without the Inca food in this country, the procurement of which is associated with sustainability problems.

Quinoa and carbohydrates: is the trend suitable for the low-carb diet?

Eating quinoa as a grain substitute as part of a low-carb diet does not make sense. The pseudo-grain is very high in energy (depending on the variety, around 400 kilocalories per 100 grams). It also supplies this energy via the fats it contains (mainly unsaturated), but mainly from carbohydrates.

After all, these are rather complex carbohydrates that have to be broken down before they can be used by the body. In contrast to normal cereals, quinoa keeps you full for longer and avoids food cravings. But if you want to avoid carbohydrates, you should look for alternatives.

Ingredients: Is quinoa unhealthy?

As with all foods, there are components in quinoa that are not particularly digestible. To protect against pests, the shell of the seeds contains the bitter saponins, which can damage the intestinal mucosa and blood cells. In the unpeeled state, the seeds are therefore not suitable for consumption. Even when peeled, the grains should always be rinsed well or boiled to remove the remaining saponins as much as possible.

Particular caution is required for people with diseases of the intestine or for small children up to about two years of age: In both cases, the intestinal mucosa is not robust enough, the saponins can get into the blood and attack the red blood cells in particular. Seeds available in Germany are already hulled. You should wash them again though.

No gluten – ideal grain substitute

Since the plant is not a sweet grass, quinoa does not contain any gluten. This makes the seeds an interesting alternative as a side dish, especially for people with celiac disease or a milder form of gluten intolerance.

When baking, however, the “gold of the Incas” is not an alternative: the gluten protein ensures that dough for bread or cakes becomes fluffy and airy during baking. Since quinoa lacks gluten, baking with quinoa flour alone is difficult; however, you can substitute some of the regular flour with it to lower the gluten content of the pastry. There are also gluten-free pasta varieties with the pseudo-grain quinoa.

But here, too, the following applies: Eating the gluten-free pseudo-grain “as a preventive measure” without a specific need, in the hope that it is somehow healthier, is rather nonsensical in view of the sustainability problems. Gluten-free cereal substitutes only make sense if you have actually received a medical diagnosis for celiac disease, i.e. real gluten intolerance. Gluten-free pasta often contains more cornmeal and rice flour than quinoa.

Is quinoa suitable for a diet?

Quinoa is healthy, contains many nutrients and is gluten-free. However, the pseudo-grain also contains a lot of energy, which at first glance makes it unsuitable for a diet. At second glance, it is noticeable that the ratio of energy to nutritional value is significantly higher here than with conventional grain.

In this respect, the Inca wheat can be easily integrated into a balanced nutrition plan, since more nutrients can be absorbed with a smaller amount and the total calorie intake can be reduced. Instead of going on a diet, it makes more sense to fundamentally change your diet – and that can also be done with regional products.

Buying quinoa: what is important?

Because quinoa is part of the superfood hype, you can now buy it in many places – unfortunately only rarely as a fair trade product. Even discounters have the seeds in their program again and again. The prices for the pseudo-grain vary between around five and twelve euros per kilogram for peeled, natural quinoa seeds. Puffed grains or flakes are slightly more expensive because they have been further processed.

The easiest way to obtain the products is through health food stores, natural food and organic shops, but also supermarkets, drugstores with a food department and organic supermarkets.

When buying quinoa, in addition to processing, it is particularly important to look for organic seals or symbols and the Fairtrade seal on the packaging. This is the only way for farmers in the Andes in Peru and Bolivia to benefit from their work with the cultivation of the grain substitute.

Quinoa recipes and tips

Although the pseudocereal can be enjoyed in many ways, the most popular variant is still as a side dish, cooked like rice.

Put the quinoa grains in a saucepan with twice the amount of cold water and bring to the boil.
Then the grains should simmer for about 10 minutes on a low flame and then swell for another 10 minutes with the stove off.
Refined with a little salt and butter or olive oil before serving, the nutty taste of quinoa comes into its own.

Alternatively, quinoa can be enjoyed fresh and summery as a tasty quinoa salad with avocado, mango and onions, perfect for a bit of the exotic in cloudy German summers. For lovers of fiery, South American delicacies, there is a chili con quinoa, where the meat is replaced with the seeds. The versatile grains set virtually no limits to the imagination when preparing them.

Sustainability: Downsides of the quinoa boom

When it comes to sustainability, there is a lot to be said against Inca wheat. Because quinoa is only rarely cultivated in Europe and Germany, the pseudo-grain grows almost exclusively in its region of origin in the Andes.

About 95 percent of the total world production is grown in Peru, Bolivia and Ecuador. The transport routes from the fields in South America to Europe are extremely long (similar to rice), which means that, given the current level of transport, there is a high level of climate pollution from fossil fuels.

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Juice Fasting Made Easy – These 8 Things You Should Know

What is juice fasting?

Juice fasting is a particularly gentle type of fasting in which the body is fed 5 to 7 large glasses of juice and at least 2 to 3 liters of still water and, if necessary, some tea every day.

In contrast to therapeutic fasting, where you have to do without any food, the body continues to be supplied with valuable vitamins, minerals and enzymes during the juice cleanse. Another plus point: With the right choice of juice, Lent can be enjoyed to the full.

How does juice fasting work?

The juice fast consists of a predetermined program. This extends over several days, for example as a 7-day program.

Regardless of the duration, a juice fasting regimen always follows the same pattern: It begins with a day of relief and preparation, followed by the actual fasting days and then the build-up days or the breaking of the fast. This sequence enables the body to optimally detoxify and get used to the dietary changes.

The best juices when fasting

Vegetable juices are mainly suitable for juice fasting, as they contain significantly less fructose than fruit juices, for example, and therefore do not cause the blood sugar level to rise too much. A fruit juice is also allowed every now and then.

In addition, the vegetable juices can be refined with fresh herbs, ginger, turmeric or some fruit. Coffee and alcohol are taboo during the fasting cure.

Which juices are best for juice fasting?

When choosing the juices, one thing is particularly important: your personal taste.

It is advisable to pay attention to a balanced mixture. Almost all fruit and vegetable juices are allowed, from celery, carrot, beetroot, tomato and sauerkraut juice to classic orange or grape juice. Even more unusual juices such as blackberry, raspberry or blueberry juice can contribute to an enjoyable fasting period.

How does juice fasting work?

Juice fasting ensures that the body is literally flushed through: overaged cells are removed and cell renewal is activated. The excretory organs transport the resulting metabolic products out of the body. These include skin and mucous membranes, liver, kidneys, intestines and lungs.

The high-quality juices, mainly from vegetables, provide the body with vitamins, minerals, enzymes and carbohydrates with only a few calories.

What are the risks of juice fasting?

Especially for short periods of time, around 7 to 14 days, juice fasting is harmless for healthy people in most cases. During this period, there are usually no deficiency symptoms or side effects.

During the first few days, you may occasionally experience headaches or tiredness or an increased sensation of cold. Hot tea helps with the latter. Heated vegetable juices prepared as a soup provide additional heat.

Who is juice fasting for?

In principle, every healthy, vital person can fast independently.

However, if you are unsure or have certain pre-existing conditions, you should refrain from juice fasting or at least seek medical advice beforehand. These include: heart disease, eating disorders, diabetes, poor circulation, high blood pressure, nutrient deficiencies and being underweight. Fasting is also generally not suitable for pregnant women, breastfeeding mothers, children and young people.

Order fasting box

A balanced and colorful mixture of different juices is the ideal basis for a juice cleanse: Not only can this cover many nutrients – it also doesn’t get boring in terms of taste!

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Lifestyle

Microfiber Cloth: You Should Never Clean These Things With Them

Microfiber cloths are often used for cleaning. However, there are surfaces that you should not clean with a microfiber cloth.

Which surfaces are taboo for microfibre?

Due to the structure of the surface, microfiber cloths can scratch sensitive surfaces. These include, above all, spectacle lenses made of plastic. There are only slight scratches, which can become larger and larger over time and with frequent cleaning with microfibre and ultimately lead to damage and thus to blurred vision. Furthermore, microfiber cloths should be avoided for the following objects or surfaces:
high gloss finishes
Surfaces covered with clear varnish
oiled wooden surfaces
precious metal surfaces
In general, all soft plastic surfaces are also affected. In general, the abrasive effect of microfiber cloths will destroy the surface over time, resulting in ugly scratches. With oiled wooden surfaces, the protective layer of the wood is destroyed over time, which ultimately means that the surface no longer looks nice and the wood underneath can also be damaged by penetrating moisture. Surfaces made of precious metals such as silver or copper and mirrors are also not suitable for cleaning with microfibre cloths.

Are there alternatives to microfiber towels?

But what alternatives are there? Often the only thing that helps here is a look at the instructions for use or asking, for example, an optician or specialist retailer. There you will receive cleaning tips and will also be advised on the cleaning options.

There are special cloths that have been specially developed for cleaning glasses. Here you should also follow the instructions for use. You should not use it to remove stubborn dirt such as grease.

Glasses manufacturers recommend running lukewarm water and some washing-up liquid. As beautiful as microfiber towels are, there are a few things to consider in order not to end up doing more harm than good.

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Lifestyle

5 Things You Should Never Write on a Dating App

A dating app can bring the love of your life, but it can also be nerve-wracking. You should never write about these five topics with your crush on the dating app.

Five taboo topics

Users know it: A match does not immediately mean the beginning of a great love story. Whether there will be a date at all is often decided during the first chat. But how can I make the conversation interesting and for which topics is it still too early?

You should not discuss these five topics with your new crush just yet:
Taboo topic money: Finances seem to be a sensitive topic. 93% of the respondents do not want to write about it with their matches for the time being.
Sexual preferences: This topic is also not the turn of dating app users for the time being. Only 9% of those surveyed deal with this topic openly when they first write. For the majority, however, sexual preferences should clearly not be an issue at first.
Politics: Politics does not only seem to be an unpopular topic at Christmas dinner with relatives. Even if it is obvious under the current corona conditions to talk about political measures, 89% of those surveyed would advise against it. Disagreements involving politics can pretty quickly shatter the dream of a first date.
Past relationships: 86% don’t think it’s a good idea to talk about past relationships when they first meet. Chatting should be about the here and now, about you and your match. Ex-partners have no business being here. In the worst case, they cause uncertainty or bring back bad memories.
Astronomy: Last but not least, the well-known flirting topic of astronomy is apparently not a good approach to making an impression. 84% of respondents expressly do not want questions about the zodiac sign and conversations about horoscopes to be a topic of conversation in the dating app.

This is a smooth start

But don’t panic: There are also things that make it easy to get started. If you don’t want to put your foot in it directly, you can talk about leisure activities and hobbies, for example. According to the survey, 29% of respondents also think talking about work is a good idea. When everything has been told about the current circumstances, a conversation about future plans and dreams may result in new conversational material. It certainly doesn’t hurt to clarify mutual expectations at the beginning, so there are no disappointments in the first place.

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Expert Unpacks: You Should Never do These 8 Things on The Train

Traveling by train can be so beautiful: relaxing, comfortable and environmentally friendly. To keep it from being awful and stress-free for everyone, follow a few rules. What is forbidden on the train?

1. Please keep your distance!

Does that sound familiar to you? Because of the corona pandemic, it is of course particularly important to keep enough distance at the moment. And to observe the hygiene measures – otherwise there is even a risk of a fine.
But apart from Corona, it is always respectful to give other people enough space.
Mean too much closeness and crowding

2. All mine here!

You have just made yourself comfortable and stretched out your legs when your neighbor wants to get out. Just sit there and let others climb over you? “It’s better to stand up than fold down if someone wants to leave their seat,” recommends behavior expert Linda Kaiser.

3. Feet don’t belong on the seat

That’s the principle. Sure, on longer trips it can be nice to put your feet up. If the train is not very crowded and you want to do it: Be considerate of everyone who will be sitting there later.
Feet up only without shoes and – because of foot sweat – with a pad.
Linda Kaiser finds a towel useful. If you don’t have one, you can put a newspaper underneath it, for example.

4. Don’t be lazy or talkative

Especially for longer train journeys: A greeting when entering the compartment and a short goodbye when getting off are polite. “Whoever enters a compartment should greet them in a friendly manner and thus create a pleasant atmosphere,” advises Linda Kaiser.
Of course, you don’t have to greet all the passengers in the open-plan car. But it would be nice for the immediate seat neighbors.
Conversations while driving are a matter of opinion: Some people like to chat to pass the time, others prefer to be left alone. If your counterpart only gives short answers, i.e. obviously doesn’t want to talk to you, you should always respect that.

5. “Sorry, it’s on my back”

Yes, heaving strangers’ heavy suitcases into the luggage rack isn’t much fun. But willingness to help
For those who are helped. But also for the helpers: whoever helps others gets in a good mood, because happy hormones are released.
And everyone needs support at some point. So offer your help to other passengers if you think they need it

6. Rather not: hours of cell phone calls

The details of your relationship and what your therapist says about it tends not to interest strangers. Loud and long phone calls can disturb others.
Also, after all, private matters should remain private. You shouldn’t discuss details of the job in public either, after all, that’s none of your business.
It is better to have important and longer conversations later in peace. A short call, for example to tell us your arrival time, is of course ok. Incidentally, there are now separate cell phone and quiet areas on the ICE.

7. Psst! Not so loud!

Noisy online games, music, ringtones for every incoming message, laptop signals – what a noise in the train compartment! The constant “bing” from the cell phone next door while you’re trying to sleep can be insane.
If you want to play, work or listen to music on the train: It is best to use headphones, turn off the signal tones and music on the headphone volume.
In this way you protect the nerves of the passengers. The railway says in its terms and conditions: “Every traveler must behave in such a way that other travelers are not unduly disturbed or bothered.”

8. Yes, what stinks there?

Eating is allowed on the train. By the way, also during Corona. And it doesn’t matter what you want to eat.
But a certain amount of consideration is also appropriate here. The good Limburg cheese and two cloves of garlic or a doner kebab with lots of onions spreads aromas!
Not everyone finds such smells pleasant. Out of consideration for your surroundings, it is better to choose low-odour dishes for your train journey.

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Extremely Gross: 10 Things Every Couple Secretly Does

Many couples do things that they don’t tell other people – because they probably wouldn’t find the behavior very tasteful. Do you feel caught?

Almost every couple secretly does these 10 things

Surely you and your partner also do some things that you don’t want to tell anyone else.

But many couples do “disgusting things”. These often occur:

Burping and farting was certainly taboo at first; but as couples’ everyday life slowly settles down, these needs are no longer held back.
“Do I stink?” is a question that many partners often ask each other. Both of them are not embarrassed to smell each other.
Going to the bathroom one after the other is thrown overboard after a while: While one person is sitting on the toilet, the other can still use the time for facial care or brushing their teeth in the bathroom.
After brushing their teeth, many couples help each other to remove the last bits of residue from between the teeth: After all, the teeth should be really clean.
In a relationship you share a lot: For many couples, this includes not only the clothes but also the towel.
Speaking of sharing: No razor to hand? Not a problem for most when in a relationship; in that case you simply take your partner’s razor.
For many couples, showering is one of those things that is overrated. Above all, the “dirty” sex is often particularly attractive for couples.
Got a pimple on your back or somewhere else you can’t reach? No problem, your partner can certainly help out.
There are hardly any unpleasant topics in the relationship: your partner can check whether you have warts on your butt with a scrutinizing look.
Many couples like to kiss each other intensively in the morning, even before brushing their teeth.

If you spend a lot of time and everyday life together, it is normal for the inhibitions between you to drop. So if you do some of these things, it can simply be an indication that you are just comfortable and you know that there is nothing to be embarrassed about in front of the other person: he/she loves you for who you are.

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Lifestyle

Unusual Wash Cycle: You Can Still Wash These 5 Things in The Dishwasher

The dishwasher is generally intended for washing pots, plates and the like. But all kinds of other things can also be cleaned very well in the dishwasher.

Which 5 things can you still wash in the dishwasher?

Your dishwasher can do much more than make glasses shine.

These items also get clean again in the dishwasher:
Caps and Baseball Caps: Caps are making a big fashion comeback this year. They are also particularly practical if you don’t feel like doing your hair in the morning. However, unsightly sweat marks quickly form. The caps cannot be cleaned in the washing machine because the visor will snap off. A wash cycle in the dishwasher is therefore suitable. Just leave the dishes out and your headgear is nice and clean again.
Rubber boots, bathing shoes, flip-flops: Even shoes made of plastic or rubber can be ideally cleaned in the dishwasher. Flip-flops or bathing shoes can be washed in the upper compartment, while rubber boots fit perfectly in the lower compartment. Again, you should leave out the dishes.
Hairbrushes and combs: Over time, a lot collects in hairbrushes and combs. Tallow, hair dandruff or dust: Regular cleaning is a must. If you don’t feel like doing it by hand, you can simply put the brush and comb in the dishwasher. However, the objects should be made of rubber or plastic.
Toys: Even the toys of children or pets get really clean again in the dishwasher. However, the toy should be made of plastic and even then it is important to pay attention to the temperature setting.
Shower head: Is the shower head calcified or dirty? No problem: off in the dishwasher. Without chemicals and scrubbing, it gets nice and clean again. Incidentally, this also works with attachments for taps.

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Flight Attendant Unpacks: 5 Things You Should Never do on a Plane

In order to reach more distant holiday destinations, a flight is often essential. What many do not know: Unforeseen dangers lurk in airplanes. A flight attendant reveals the 5 things you should never do.

1. Thoughtlessness when going to the toilet

Proper hygiene is a must, especially in times of Corona. And this should also be taken into account when flying. It is therefore advisable to pay close attention to what is touched with your hands.

When going to the toilet, you should make sure that you keep your unprotected hands with you and only touch the handles with your elbows.

In particular, the flush should only be actuated with a paper towel or sweater, if possible, as many press the flush button before washing their hands.

2. Sleeping by the window

A nap on the plane is a must for most passengers. It is not uncommon for them to lean their heads against the window.

But here, too, the flight attendant sees a problem: you never know who has leaned against you. Maybe a child touched the window pane with unwashed hands or someone else had to sneeze heavily.

So avoid leaning on the window side, or just bring a pillow, it’s cleaner and more comfortable.

3. With short clothes on the plane

The recommendation of flight attendant Tommy Cimato regarding the choice of clothing goes in a similar direction. He advises avoiding shorts and short clothes on the plane.

Here, too, the focus is on the hygienic aspect. Like the windows, your seat can be quite unsanitary. Although these are cleaned, countless passengers were also sitting in the plane in front of you.

It is therefore advisable to wear long trousers or a skirt. You also have the advantage that you don’t get cold so quickly when it’s up in the air.

4. Not drinking enough

Although tomato juice has become a classic on airplanes, vegetable juice is not for everyone.

It is important to drink enough in the air. Flight attendant Tommy says you lose around 500 milliliters of fluid during the flight.

Our tip: next time, order one more water, then you will be fit and ready for action after the flight!

5. Conceal diseases

It is not uncommon for people to get sick while flying. It doesn’t even have to be a small child. Not every stomach or body tolerates flying equally well. Occasionally nausea or even vomiting may occur.

To prevent this from happening, the flight attendant advises always letting them know directly if there are any complaints. He also emphasizes that the passengers don’t need to be ashamed: “That’s our job, that’s what we’re here for.”

With these tips, from an expert himself, your next flight and the start of your well-deserved vacation should be more pleasant and safer. Good Trip!

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Food

Does Low Carb Shorten Life Expectancy? Study Reveals Surprising Things

Low-carb diets are trending. But not only the kilos disappear with the diet, but also the life expectancy. In a study, US researchers found that people on the low-carbohydrate diet die up to four years earlier.

Diet: Carbohydrates are not the problem

The result of the study: It is not the few carbohydrates that lead to increased mortality, but the alternative diet and the resulting increased consumption of animal proteins and fats. So if you eat them instead of pasta, bread and potatoes, you can die up to four years earlier.

But low-carb can also be positive: If you eat more vegetable fats and proteins than animal fats, mortality falls. You live longer. According to the researchers from Boston, the amount of carbohydrates is also decisive for life expectancy: “Our results show a relationship between life expectancy and carbohydrate intake. Life expectancy is greatest in people with 50 to 55 percent carbohydrate intake,” the scientists conclude.

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Food

Unhealthy Foods: You Should Avoid These 12 Things

Too much sugar, few vitamins, harmful ingredients: a lot of what we eat is unhealthier than we realize. We have put together 12 foods that you should better avoid in the future.

We believe that some foods are healthy. In reality, they are unhealthy and unnecessary. As with many pleasures in life, the same applies to food: the dose makes the poison. Many of the foods that end up on our tables almost every day are unhealthier than we thought – and simply unnecessary. That doesn’t mean we shouldn’t consume them at all, but we should turn to healthier alternatives more often. These are available for almost all of the twelve foods that we present below.

1. Diet, zero and light products: Low in calories, but absolutely unhealthy
2. Protein bars: Only recommended for athletes – unsightly side effects
3. Microwave popcorn: Toxic fumes damage the lungs – stay away
4. Vegan sausage: Unfortunately, there are hardly any healthy ingredients – then it’s better to avoid them altogether
5. Breakfast cereals: High in sugar, low in vitamins – only briefly more energy
6. Rice: Beware of harmful substances – it is better to use whole grain rice
7. Instant vegetable broth: make it better and healthier yourself
8. Ready-to-eat lettuce: A real germ spinner – and not healthy at all
9. Nutella: For the unhealthy breakfast – Contains palm oil
10. White flour products: Lots of carbohydrates, little fiber
11. ACE juice: High sugar content – increases risk of cancer
12. Cured sausage and meat: Possible carcinogens

Conclusion: A balanced diet is important

You certainly would not have thought of these 12 foods that we regularly eat with us, but some of which are really unhealthy. Who assumes that rice, veggie sausage or lettuce are unhealthy?

So if you want to eat healthier, you should keep your hands off some foods – or at least eat less of them. It’s not that difficult: Most can be replaced with a healthier option, for example white bread with whole grain bread, cured meat products with unprocessed ones, or packaged lettuce with fresh, unpackaged lettuce.

The basic rule is: Always ensure you eat a balanced diet with a large proportion of vitamins, nutrients and dietary fiber and primarily eat unprocessed foods. Then you really can’t go wrong.

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