Breaking
FoodNerdy Recipes Management System
Tag

this

Browsing
Lifestyle

Hiit Workout For Beginners: This is How Intensive Training Works

The hiit workout is becoming increasingly popular. Especially as a beginner you should pay attention to a few things during the training.

The hiit workout for beginners: definition and process

The abbreviation “Hiit” stands for High Intensity Interval Training. Translated, this means something like high-intensity interval training and thus already fundamentally defines what it is actually about. You can choose between two forms: One possibility is to switch between exercises that are highly intensive and exercises that are more relaxed. Alternatively, intensive training intervals can be interrupted with short breaks.

Before training begins, it makes sense to do a quick warm-up. This does not have to be a long process: it is enough if the muscles are warmed up for about five to ten minutes with easy exercises. This way you can avoid injuries and start the exercises optimally.

Basically, the Hiit workout is suitable for everyone. The training goal can be set individually and the training success can be achieved through the right motivation. Especially at the beginning, the workout is particularly strenuous for the body; However, if you stay on the ball, the body will adjust to it after a certain time.

Inspiration: This is what a hiit workout could look like

The hiit workout can be designed as you wish. Ideally, you can choose the sports that you also enjoy: In this way, the highly intensive training also has a fun factor. Suitable sports include cycling, running, jumping rope, weightlifting or classic circuit training with exercises such as squats or burpees.

As a beginner, the duration of a training session should be around 20 minutes. Depending on the training progress and resilience, the duration can be slightly increased on a weekly basis so that you can achieve maximum effects. The number of repetitions per interval can also be varied according to the level of training.

For example, an idea for a beginner hiit workout at home would be 20 seconds of hard work followed by 30 seconds of rest. For example, you can choose jumping jacks, push-ups, crunches, squats, burpees and planks as exercises. You can then repeat this in four intervals to fill the 20-minute training time.

Equipment needed for a hiit workout

When it comes to efficient training, many people initially think of classic training with fitness equipment. However, hiit training follows a different concept, making it highly attractive to a large audience.

Most of the exercises amount to training with your own body weight. Equipment is therefore not necessarily required: You can carry out the workout whenever and wherever you want. Duration, time and location can be determined by yourself: Training outdoors is also possible. The training also collects a plus point because it is so inexpensive.

If you still want to train with training equipment, this is also compatible with the Hiit workout. Depending on which exercises you want to do, a sports mat*, resistance bands, kettlebells* can be used as equipment.

What does the hiit workout bring?

Compared to typical cardio endurance training, hiit training should be able to boost fat burning even more effectively. This is achieved by stimulating the metabolism: a plus point for anyone who wants to achieve rapid training success.

The metabolism should be boosted so much by the strong stress phases that a so-called “afterburn effect” occurs. This means that fat and calorie burning continues the day after your workout

Muscle building can also be achieved through exercises that require heavy muscle strain. Hiit training can therefore increase endurance and stimulate the build-up of muscle mass.

Possible mistakes in the hiit workout: You should pay attention to this

In order for the Hiit workout to be able to produce maximum success, it is important to give the body time to regenerate. Ideally, the regeneration phase should last at least one day so that the body can be fully loaded again during the next training session. It is recommended to do the training about twice a week at the beginning. Advanced users can also increase the training to three or even four units.

The training itself should not be underestimated: the body is repeatedly subjected to maximum stress. Especially as a beginner, you should be careful not to overdo it right away, but to start with fewer repetitions and gradually challenge yourself more. To avoid injuries, you should make sure you do the exercises correctly. It is also important to always repeat the exercises on both sides of the body: This way you avoid one-sided training.

If you want to achieve your goals, you should not only pay attention to the training itself, but also to your diet. Even if the metabolism is stimulated by physical activity, the basis for success is a balanced and healthy diet.

Keep Reading
By
Lifestyle

Jogging in Winter: Tips and Tricks – This is How Your Training Will Be a Success

Wrap up warm and run? For many, running in the winter season can be the perfect balance to a cozy evening on the couch. In order to prepare the body for the icy temperatures and to be able to take advantage of winter sports, however, a few aspects should be considered.

Jogging in winter: Is it actually healthy to go running in cold temperatures?

In principle, outdoor sports are possible, dressed warmly – as long as it is not snowing excessively or is dangerously slippery. The dangers of the icy cold, pollutants in the air and your own physical limits should not be neglected.

However, regular jogging in the fresh air that is not too cold also has advantages. Sport in winter keeps you fit and healthy: According to the expert, hardening through exercise in the open air should be good for your fitness. In addition, the immune system can be strengthened through sport in cold temperatures and well-being can be increased.

You should keep this in mind when jogging in winter

Regular running can also be the ideal balance to the stressful everyday life in winter. Exercise in the fresh air is good and if you then choose a route that is not totally overcrowded, then you can also relax wonderfully while working out. We have tips for you on what is most important when exercising outside.

You should consider the following aspects if you want to be optimally prepared for running in winter:
Warm up well. In cold temperatures, your muscles take longer to work well. So warm up extensively.
Even in winter, drink enough water. In the cold, we usually feel less thirsty and the body does not have to be cooled down as much when moving. Despite this, moisture evaporates – this should not be neglected.
Wear the right running clothes. The layers of clothing and wearing functional materials are the be-all and end-all of winter sports. Layered clothing keeps you adequately warm and insulated, while functional clothing ensures optimal moisture management. Since a lot of body temperature is lost through your head, you should also wear a hat or headband.
Wear the right running shoes. It is best to get models that are suitable for smooth surfaces when jogging in mud and snow. Running shoes should also keep your feet warm.
Adjust step technique: In winter, the ground can be a bit slippery. That’s why it helps to take smaller, flatter, and more sensitive steps. This reduces the risk of slipping.
Start slow and stop slow. A light jog at the beginning and end of the jogging session helps to warm up and cool down the body. Incidentally, this not only helps the circulatory system in winter.

Then you should avoid running in the cold outdoors

If the outside temperature is too cold, outdoor sports should be avoided. According to expert Andreas Matzarakis, the temperature at which you should stop jogging depends on your fitness and health. For older and untrained people, he recommends avoiding sports at temperatures below zero degrees Celsius. And the following also applies to physically very fit people: You should stop jogging when the outside temperature is below minus 20 degrees Celsius.

Keep Reading
By
health

This is What Happens to Your Body When You Stop Eating Meat

Happy without meat: Consciously avoiding meat is becoming more and more popular around the world. But what actually happens to our bodies when we give up meat?

The effects of not eating meat are many. The body reacts in the following way:

Weight loss: Those who do not eat meat lose weight more easily and quickly.
Lowering the risk of cancer: Red meat is suspected of being carcinogenic. The body fat percentage also plays a role here.
Healthier intestinal flora:
Better Body Odor:
A disadvantage:

Keep Reading
By
Food

Expert Explains: This is Why Fish is so Healthy

It is said that eating fish is healthy. Rosina Püttmann from the Competence Center for Nutrition in Kulmbach explains why this is actually the case and which fish also score in terms of sustainability and regionality.

Rosina Püttmann: Regular consumption of fish can, for example, reduce the risk of heart disease, stroke or dyslipidemia. In addition to high-quality protein and omega-3 fatty acids, fish also provides vitamin D, selenium and iodine. High-fat sea fish such as salmon, mackerel or herring are particularly rich in long-chain omega-3 fatty acids. But domestic freshwater fish such as trout or carp also contain the same amount of omega-3 fatty acids as low-fat sea fish (saithe, hake, plaice or redfish).

How often should we eat fish – and how much?

The German Society for Nutrition (DGE) recommends one to two portions of fish per week, ideally 70 g of high-fat sea fish such as salmon, mackerel or herring and 150 g of low-fat fish. In reality, however, significantly less fish is eaten.

As part of its quality standards for community catering, the DGE recommends e.g. For example, sea fish should be included in the menu four times within 20 catering days (i.e. once a week) in day-care centers and schools.

Franconia is considered a fish region: which local species is the healthiest?

Trout, char and especially carp can be found most often on the menu in the Franconian region. These freshwater fish also contain the nutrients mentioned that make fish so valuable as food. A weekly fish meal of 200 g of trout or char fillet can cover the need for omega-3 fatty acids.

The carp, which is popular in Franconia, is in no way inferior to the ingredients of its freshwater colleagues. The fat content of the carp depends on its feeding. The natural fat content is around 4-5%, similar to that of trout.

How do I get the best out of the fish?

Whether roasting, baking, boiling, poaching, grilling, stewing or steaming, all cooking methods are suitable for fish. In general, nutrient-friendly cooking methods such as stewing or steaming should be preferred. The additional addition of fat can be dispensed with here.

For fat-free steaming, you can place the fish with herbs in a roasting foil and then cook in the oven. Herbs and spices such as basil, dill, curry, thyme, pepper, mustard, mustard seeds, ginger and garlic go well with the fish.

Anyone who likes to eat the fish fried and/or breaded or deep-fried should be aware of the higher fat content, which is then hidden in the breading.

Keyword sustainability: What do consumers have to consider?

More and more fish stocks are affected by overfishing. It is therefore important to pay attention to a sustainable origin and to select fish from stock-preserving and environmentally friendly fisheries or aquaculture. Seals from various organizations and associations, such as the MSC seal or the ASC seal, offer help with purchasing. For orientation, there are also checklists and guides for buying fish that show which fish are a good choice. Local fish such as Franconian carp score points in terms of sustainability with shorter transport routes and their freshness.

Keep Reading
By
Food

Do Not Throw Away The Cucumber Skins: You Can Still Use The Leftovers For This

Do you also peel your cucumber before eating it? Then don’t throw away the bowl in the future. Because this can be used in many ways. Whether for consumption, the skin or as a cleaning agent, cucumber peels are a real all-rounder.

Do not put cucumber peel in the compost: you can still use it for that

You will be amazed what else you can do with the cucumber peels. Without any extra effort, they are useful helpers in everyday life.

Smoothies with cucumber peels

If you like to drink a smoothie in the morning or in between, you can also mix the remaining cucumber peel into the drink. They give the smoothie a fresh taste and also enrich it with an extra portion of vitamins.

Salad with cucumber peels

In addition to sunflower or pumpkin seeds, cucumber peels are also suitable as an extra topping in the salad. Because these also make the meal particularly crunchy and add vitamins to it. In addition, with a bit of skill, the bowls also provide a visual highlight.

Recipes for cucumber salad – peeled or unpeeled

Especially in summer, a cucumber salad is a delicious side dish when grilling. You are welcome to use the cucumbers unpeeled so as not to lose the fiber and vitamins.
The shake cucumber salad is particularly suitable for an invitation to a barbecue or picnic, as it is prepared in a practical container for on the go.

Fight dark circles with cucumber peels

Cucumber peels also help against stress and fatigue, which can be seen in the eyes. Place strips of the bowl under your eyes for ten minutes while relaxing. Lie down and close your eyes. Afterwards you will not only look fresher, but also feel fresher.

Removing stains with cucumber peels

Cucumber peels as a stain remover? It’s actually possible. Above all, they are suitable for stains on walls, for example from pens. To do this, simply rub the peel over the appropriate area. However, the trick should first be tested on an inconspicuous area.

Keep Reading
By
health

Eating Slowly is Healthy: This is How You Succeed

Child, don’t sling like that! Eating slowly has been taught to many of us from an early age. But why? We clarify: Eating slowly actually has health benefits. We reveal which ones.

That’s why eating slowly is healthier

People have less and less time and are constantly under time pressure. This also has an effect on the food: people eat faster and faster, and that has consequences. We explain why slow eating is so healthy and what else you can do wrong when eating.

There are a few reasons to eat more slowly. In the following we will tell you what they are.

Nutrients are better absorbed: Actually quite logical: If you are slower, you chew your meals more thoroughly. The better your food is chewed, the more digestible it is. The nutrients in well-chewed food can be better absorbed by the body because digestion begins with chewing: food and saliva are mixed in the mouth during chewing. There are enzymes in the saliva which already begin to break down the meal. Also, the slower you eat, the better prepared your stomach is to digest incoming food, so your body conserves energy as well. Eating slowly ensures that your body is getting everything it needs.
Less digestive problems: If you eat slowly, you produce more saliva. As already described, this relieves the stomach of work. When you decongest your stomach, you reduce the risk of abdominal pain or other digestive problems. In addition, when you eat quickly, more air is swallowed, which can lead to flatulence.
More enjoyment: Not only wine develops its full aroma only when you keep it in your mouth for a while. Even with some types of vegetables, the full aroma is only unfolded after half a minute by the oral bacteria, as researchers from Switzerland found out. As a result, slow eaters also have an advantage in terms of taste. In general, if you eat more slowly, you will enjoy your meal more. So the slower you eat, the more enjoyable your meal will be. That fact alone is worth the time investment, right?
Relieve Stress: When you just focus on your meal, you forget the stress of everyday life for a while. Concentration is a good keyword: many people do exactly that wrong. Anyone who watches television, surfs the Internet or reads a magazine while eating not only loses the sensuality of eating, but also loses the meditative effect of eating. Despite your habit, try not to do anything while eating. You will quickly notice the effect.
Weight Loss Through Eating Slowly Now let’s move on to what is probably the number one reason many people eat slower: weight loss. In fact, if you eat slower, you lose weight. Japanese researchers from Osaka University found that people who eat quickly are almost three times as likely to be overweight as slow eaters. According to studies from the University of Rhode Island, a slow meal consumes about 10 percent fewer calories than a fast one. Read here: Eat slowly to lose weight. There is also a simple reason for this: our brain only notices that we are full after about 15 to 20 minutes. So if you eat too fast, you often eat more than your body needs and thus gain weight quickly. By the way: Eating slowly is also easy on the wallet. Someone who eats slowly eats 10 percent fewer calories and needs to buy less food accordingly. This is quickly noticeable in the supermarket and especially in the restaurant.

Keep Reading
By
health

This is How Your Eyesight is Preserved

Almost everyone sees worse with age – because the eyesight decreases. But there is a lot you can do to keep your eyes healthy for as long as possible. Here you can find out which foods and nutrients support your vision and prevent eye diseases.

#1 Vitamin A – Carrots, Eggs and Milk

Carrots are the classic when it comes to healthy foods for the eyes. right? no In fact, carrots are rich in beta-carotene, which the body converts into valuable vitamin A.
Vitamin A is needed mainly because of its antioxidant effect, as reported, among other things. This can delay symptoms of the disease. The vitamin protects the retina from diseases and slows down the age-related loss of visual acuity.

The health portal ranks liver as a great source of vitamin A, as does eggs and milk. Beta-carotene, on the other hand, is also found in peppers, spinach and kale.

#2 Vitamin B – Fruits and Lentils

In order to function well, the eye needs various B vitamins, such as B2, B6, B12 and folic acid. Regular intake of vitamin B prevents a deficiency and an associated increase in the homocysteine ​​level in the blood

This is of great importance, because too high a homocysteine ​​level can ultimately promote “age-related macular degeneration”. This damages the yellow spot on the retina of the eye, leading to loss of vision. Furthermore, B vitamins protect against the eye disease “cataracts”.

#3 Vitamin C – Cabbage and citrus fruits

The most well-known vitamin also has an important function in the eyes. Specifically, the cells of the retina need the versatile vitamin for their work
Vitamin C also provides the eye with valuable antioxidants and provides important eye vitamins that are needed to prevent macular degeneration.

The vitamin is mainly found in fresh fruit and vegetables. Veritable vitamin C bombs are kale and Brussels sprouts

#4 Vitamin E – Oils and Nuts

Vitamin E performs a similar job to vitamin C – the antioxidants are needed to protect the eye from damage. In addition, the vitamin protects our immune system.

Oils in particular contain a lot of vitamin E: for example, 100 grams of wheat germ oil contains a good 174 mg of the vitamin. 100 grams of sunflower oil contain about 62mg of vitamin E, with rapeseed oil

In addition, various nuts are natural sources of vitamin E. Peanuts in particular are a good supplier. The vitamin is also found in fruit and vegetables, such as peppers, mangoes and black currants.

#5 Omega-3 Fatty Acids – Fish

The eyes need omega-3 fatty acids mainly to prevent retinal diseases. For example, the occurrence of macular degeneration can be prevented.

In addition, the fatty acids are also required for two functions in tear production. On the one hand for the amount of tears, as well as to improve the tear fluid.

Foods containing omega-3 are mainly oils and fish. In addition, various cooking oils, some types of vegetables – such as Brussels sprouts and spinach – or nuts and seeds also belong to omega-3 sources.

Keep Reading
By
Food

Not Healthy: Keep Your Hands Off This Fruit

Fruit is always healthy, no matter how much? Unfortunately, this is not correct. We’ll tell you which fruit you should stay away from – because it’s not as healthy as it seems.

Is fruit always healthy? no

Daily consumption of fruit is part of every balanced and healthy diet. But you can also do a lot wrong when consuming fruit.

Nutrition organizations recommend eating at least two servings of fruit a day. To put this in perspective, a serving of fruit is roughly equivalent to one banana or two handfuls of berries. The consumer organization Foodwatch is even calling for the VAT on fruit to be abolished so that Germans can eat healthier. But not every fruit is suitable for a healthy diet. We tell you which fruits you should avoid and why.

grapes

Grapes, the millennia-old cultural fruit – not so healthy after all? According to nutritionist Jennifer Hyland of the Cleveland Clinic, the tasty fruit should only be enjoyed in small amounts, otherwise it can be harmful to your health. The reason for this is simple.

According to Hyland, grapes are simultaneously very high in sugar and low in fiber. The fact that the grapes also have such a convenient shape for snacking between meals increases the health risk even further. Due to their bite-sized size and high sugar content, there is a risk of eating a lot of grapes in a short time, which can raise blood sugar levels and thus promote illness.

But you don’t have to give up grapes because there are ways to reduce this risk. For example, instead of putting whole grapes on your plate, portion out the berries so you eat less of them. Nutritionist Hyland gives the following tip: Freeze the berries beforehand for a sweet snack that takes longer to eat.

Important: To prevent grapes from spiking your blood sugar levels, it is always best to combine grapes with a protein source such as nuts. How about a handful of Greek pistachios* with the grapes, for example?

dried fruit

Many athletes promote dried fruit or fruit bars as a healthy alternative to chocolate bars. While that’s true, there’s a catch: Many dried fruits contain unhealthy added sugars, which not only can make dried fruits a real calorie bomb, but also spike your blood sugar levels.

Dried fruits have another problem. Most of the water is removed from them during the drying process. So far, so unsurprising. However, like fiber, water is important for the feeling of satiety. Therefore, dried fruits often tempt to eat too much of them. But: If you pay attention to unsweetened variants and the portion size, there is nothing wrong with dried fruit. In general, fresh fruit is always the better and healthier choice.

Also interesting: It is not only in dried fruit that there is a lot of sugar, also in many other foods of our everyday life there are enormous amounts of calories, without most people knowing it.

fruit juice, smoothies and squeezies

When it comes to drinks, fruit comes in many different forms on our menu. Whether as orange juice for breakfast, as a supposedly healthy smoothie for athletes or as so-called Quetschie, a fruit mush snack popular with children. And these fruit drinks really pack a punch.

According to a well-known TV advertisement, a glass of orange juice covers your daily vitamin C requirement. What many people don’t know is that this glass of orange juice also covers more than half of an adult’s daily sugar requirement. The same goes for store-bought smoothies and squeezies. The sweet fruit drinks are a supposedly good way to cover the daily need for fruit. These and even unsweetened fruit juices can also raise your blood sugar level significantly.

Normally, the fiber contained in fruit ensures that the blood sugar level remains stable, but this is removed in most fruit drinks such as juices, squeezes or smoothies. The following applies here: Making it yourself is not only healthier, it also tastes much better. If you can’t avoid store-bought juice, consider adding a handful of nuts or another source of protein, according to nutritionist Hyland.

Keep Reading
By
health

Lipoic Acid: This Dietary Supplement Helps With Weight Loss

Alpha lipoic acid is a prime example of the advances that nutritional science has made in recent years. We tell you everything about the scientifically proven weight loss effect of lipoic acid.

What exactly is lipoic acid?

Alpha lipoic acid is an antioxidant that plays an important role in energy metabolism. The sulphur-containing fatty acid also neutralizes free radicals and thus slows down the aging process in the body. However, alpha lipoic acid has now come into focus mainly because of its effect on weight loss.

Scientists at Oregon State University in the US have shown that lipoic acid has a positive effect on weight loss. The researchers found that people who regularly consumed alpha lipoic acid clearly lost body fat and weight. According to the researchers, people who are very overweight and women in particular benefit from lipoic acid.

But why exactly is that? Normally, the body only produces a minimum of lipoic acid to meet the needs of the enzymes involved in energy metabolism. If you take additional alpha-lipoic acid, the fatty acid also has a positive influence on glucose metabolism, an antioxidant and an anti-inflammatory effect.

Lipoic acid as a dietary supplement?

Although this assumption is still sufficiently proven, the US researchers assume that alpha-lipoic acid also has positive effects on diseases such as diabetes, heart disease or age-related cognitive impairments such as senility. According to Gerd Bobe from the research team, people who took lipoic acid showed significantly greater success in losing weight.

As a dietary supplement, the fatty acid is mainly available in pill form. A regular intake of alpha lipoic acid pills should also have a significant effect. The only downside to the pills is the higher price, according to Tory Hagen, a professor of biochemistry and biophysics at the University of Oregon. But this cannot be said in general, since you can get 60 pills for less than 20 euros.

Other areas of application

However, alpha lipoic acid does not only work when you lose weight. As a powerful antioxidant, it is also used to treat some forms of dementia or chronic fatigue syndrome. Lipoic acid is also used in cancer therapy, in heart and liver diseases or in metabolic disorders.

In general, a daily dosage of 100 to 300 mg of alpha lipoic acid is recommended. However, you should always speak to your family doctor first before treatment or dietary supplementation with alpha-lipoic acid and coordinate the dose exactly.

Keep Reading
By
health

Zero Sugar Diet: This is How The Sugar-Free Diet Works

Intermittent fasting, low-carb & Co. – alternative forms of nutrition are all the rage. This also includes a new, old form of nutrition: the sugar-free diet. With this, it is not enough to do without for a short time, but you should change your diet in the long term. Read here how exactly the zero-sugar diet works.

Living sugar-free – that’s how it works

To understand how a sugar-free diet can succeed, it is necessary to define the type of sugar involved. In the case of the sugar-free diet, it is not about the strict omission of carbohydrates, nor about the complete renunciation of table sugar. Rather, it targets the so-called “free sugar”. The World Health Organization understands the type of sugar to be all types of sugar that are added to food and drinks. This also includes the sugar found in fruit juices, honey and syrup.

The question that most people ask themselves when it comes to a sugar-free diet is what is still allowed to be eaten. If you start with the sugar-free diet, it is enough to do without the usual household sugar. So on the so-called sucrose, which is present in large quantities in sugar beets, sugar palms and sugar cane. This includes omitting the sugar in coffee and adding additional sugar to various dishes.

They rely on mostly unprocessed foods. As a result, you eat fewer calories over the long term and thereby lose weight. The hardest part is identifying where that sugar is. You often don’t suspect it at first glance. The following foods are taboo in this diet:
Sweetened drinks (soft drinks,..) and food (fruit yoghurt, jam…)
fruit juices, smoothies and fruit juice concentrates
Industrially heavily processed foods (fast food, white bread, sauces…)
Sweets (chocolate, gummy bears, cake, ice cream,..)
Dried fruit (mango, figs, dates,..)
Dishes from restaurants or snack bars

Even if that sounds like a lot of renunciation at first glance, there is not too little that you can still enjoy. Especially if you cook a lot yourself, the problem almost solves itself. Some foods that one is allowed to eat and drink are as follows:
Mineral water, unsweetened coffee or tea, calorie-free light drinks
vegetables and fresh fruit
fish, meat and eggs
Natural dairy products (cheese, natural yoghurt…)
Whole grain products (bread, pasta, rice…)
Legumes (peas, beans and lentils…)
Nuts, seeds and kernels (walnuts, sunflower seeds, pumpkin seeds…)
Oils and fats (oil, butter…)
Sugar free sweets

Most people don’t even know how much sugar they’re consuming without realizing it. This also leads to withdrawal symptoms when giving up, because sugar is addictive. These can last one to two weeks. After that you should have overcome the following symptoms:
mood swings
headache
cravings
fatigue
exhaustion

Once the body has gotten used to the abstinence, people actually only benefit from the effects of the zero-sugar diet. On the one hand, you lose weight and become fitter in general. The otherwise tempting craving for sweets does not occur and the blood sugar level levels off constantly. On the other hand, this has the consequence that the risk of diabetes also decreases. The risk of other diseases also decreases. These include cardiovascular diseases, cancer and osteoarthritis.

Keep Reading
By