The right food for a cold

Albert Harrison / / Health

Have you been ailing for days and want to sip something other than soup to strengthen your immune system? We tell you which food is really good for you if you have a cold.

Vitamins for the immune system: Eat yourself healthy

J ow it’s official! Men really suffer from a cold more than women. Genes and hormones are to blame, as researchers at Stanford University of California found

In the experiment, the defense reaction after flu vaccinations was measured in women and men. It turned out that men produce fewer antibodies – and are therefore more blown away. So that it doesn’t get that far this year, it is all the more important to counter this with healthy vegetables. Bake, grill or cook green leafy vegetables such as kale, spinach or Swiss chard, so the many positive effects can be ideally combined with a warm winter meal. While fresh food is limited in winter, there are plenty of green leafy vegetables. To keep the immune system ready and colds at bay, the body needs sufficient vitamins and minerals.

Another important ingredient makes the greens a real health booster: chlorophyll. With the help of photosynthesis, the plant pigment converts light into carbohydrates and thus provides the necessary energy for the plant. The power substance unfolds even further in people. It neutralizes acids in the body, which means that the tissue is better supplied with blood and the cells receive more oxygen. Viruses and bacteria don’t like that at all.

So: better to bite into the green than into the grass! Here come the best recipes with the green fodder!

Swiss chard pan with egg, onions and tomatoes

Even the ancient Romans valued leafy vegetables. Swiss chard contains a lot of fiber, which improves digestion and helps to bind and eliminate toxins in the body.

Ingredients for 2 serving (s)

  • 250 g cherry tomato (s)
  • 1 tbsp red wine vinegar
  • 1 kg of Swiss chard
  • 2 medium onion (s)
  • 4 cloves of garlic
  • 2 tbsp olive oil
  • salt
  • pepper
  • 4 medium egg (s)
preparation

  1. Halve or quarter the cherry tomatoes, mix with the red wine vinegar in a small bowl and set aside.
  2. Cut out the chard stalks, place the leaves in a bowl with cold water, wash thoroughly, pour into a colander to drain and then roughly chop. Then wash and dry the stems and cut them into narrow strips. Peel the onions and garlic, dice both finely.
  3. Heat the olive oil in a large pan with a lid on medium heat. Add the stalks of the chard together with the onion cubes and sauté for about 10 minutes. Reduce the heat, add the garlic and sauté everything for one minute while stirring. Then add the chard leaves. Season with salt and pepper. Turn the hotplate on the highest setting and wait, stirring constantly, until the leaves have collapsed.
  4. Reduce to medium heat and use the back of a spoon to make 4 hollows in the vegetables. Slide 1 egg in each. Cover the pan and let the eggs set for about 4 minutes.
  5. Pour vinegar tomatoes on top and serve immediately.
  • Calories (kcal): 420
  • Fat: 26g
  • Protein: 29g
  • Carbohydrates: 16g

Nutty kale

Preheat the oven to 150 degrees. Wash the kale, remove the hard stalks, and spread on a baking sheet. Drizzle with the oil, then sprinkle the other ingredients on the leaves. Massage the whole thing well into the leaves, then bake in the oven for 20 minutes on the top shelf until crispy (after 10 minutes slide the tray onto the middle shelf).

Ingredients for 1 tray (s)

  • 200 g kale
  • 1 teaspoon sesame oil
  • 1 tsp sesame (toasted)
  • 0.5 tsp sea salt
preparation

  1. Preheat the oven to 150 degrees.
  2. Wash the kale, remove the hard stalks, and spread on a baking sheet. Drizzle with the oil, then sprinkle the other ingredients on the leaves.
  3. Massage the whole thing well into the leaves, then bake in the oven for 20 minutes on the top shelf until crispy (after 10 minutes slide the tray onto the middle shelf).
  • Calories (kcal): 147
  • Fat: 10g
  • Protein: 10g
  • Carbohydrates: 7g

Baked kale with lemon

4 ingredients, 25 minutes and 100 percent taste: try this delicious clean eating recipe

Ingredients for 1 tray (s)

  • 200 g kale
  • 1 teaspoon olive oil
  • 1 teaspoon lemon zest
  • 0.5 tsp sea salt
preparation

  1. Preheat the oven to 150 degrees.
  2. Wash the kale, remove the hard stalks, and spread on a baking sheet. Drizzle with the oil, then sprinkle the other ingredients on the leaves.
  3. Massage the whole thing well into the leaves, then bake in the oven for 20 minutes on the top shelf until crispy (after 10 minutes slide the tray onto the middle shelf).
  • Calories (kcal): 152
  • Fat: 11g
  • Protein: 9g
  • Carbohydrates: 8g

Citrus salmon on spinach salad with ginger

Healthy fatty acids from salmon, hardly any carbohydrates and a taste explosion on the tongue: The citrus salmon recipe from “Deutsche See Fischmanufaktur” has a lot to offer

Ingredients for 2 serving (s)

  • 320 g salmon (fillets)
  • 5 tbsp oil
  • 1/2 medium orange (organic)
  • 1 medium lime (s) (organic)
  • 150 g baby spinach
  • 1/2 bunch of radishes
  • 1/2 medium-sized bell pepper (yellow)
  • 1 medium shallot (s)
  • 1 ginger
  • 2 tbsp white wine vinegar
preparation

  1. Prepare the salmon, because the longer the essential oils of the citrus peel are allowed to act, the more aromatic it tastes. First, wash the orange and lime and dry them well.
  2. Now brush the fillets on both sides with 1 tablespoon of olive oil and then rub the peel of the oranges and limes directly onto the fish, as this will retain more of their fresh scent. Then salt and pepper the fish and – while you prepare the salad – let it steep.
  3. First wash the spinach, radishes and bell peppers. Cut the radishes into slices, finely dice peppers, shallots and garlic. For the salad, pluck the larger spinach leaves a little bit smaller, leave baby spinach whole. Then carefully mix the spinach in a bowl with the radishes, bell peppers and the shallot.
  4. For the dressing, squeeze the orange and the lime, measure 2 tablespoons of orange and 1 tablespoon of lime juice and mix this with finely chopped ginger and white wine vinegar. Then slowly beat in 2 tablespoons of oil in a thin stream and season the dressing with salt and pepper.
  5. Now fry the salmon in the remaining olive oil for 3–4 minutes on each side until it is completely through but still tender. Fold the dressing under the salad at the very end and serve the salad and fish together. Serve with crispy baguette or ciabatta.
  • Calories (kcal): 768
  • Fat: 66g
  • Protein: 37g
  • Carbohydrates: 8g

Grilled romaine lettuce with oranges, gorgonzola and orange vinaigrette

With a water content of 92 percent, romaine lettuce is very low in calories, but still provides a considerable amount of vitamin C and B vitamins.

Ingredients for 2 serving (s)

  • 2 medium orange (s)
  • 6 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 0.5 tsp honey
  • 1 pinch of sea salt
  • 1 pinch of pepper
  • 2 heads of romaine lettuce
  • 1 pinch of salt
  • 125 g Gorgonzola
preparation

  • For the vinaigrette:
  1. Squeeze oranges.
  2. Whisk with olive oil, red wine vinegar, honey, sea salt and pepper.
  • For the salad:
  1. Peel the oranges with a sharp knife so that no white skin remains on them. Remove the fillets from the separating skins and set aside. Preheat the oven to 250 degrees.
  2. Remove the stems from the heads of lettuce so that the leaves are still sticking together. Remove dead leaves and cut the heads in half. Line a baking sheet with parchment paper. Brush the lettuce halves with the vinaigrette on both sides (save the rest) and season lightly with salt and pepper.
  3. Place on the tray with the cut surface facing down and slide into the oven. Grill on both sides for 1 to 2 minutes, until brown spots appear and ends start to darken. Take out and arrange on a plate.
  4. Crumble the Gorgonzola, sprinkle over the salad and top with the orange fillets. Drizzle over the rest of the vinaigrette and season with freshly ground pepper.
  • Calories (kcal): 752
  • Fat: 58g
  • Protein: 24g
  • Carbohydrates: 34g

Celery and spinach shake

A heart chases around 7,000 liters of blood through the body every day. The amount doubles for athletes. Drink this shake so that the pressure and thus your training performance never decrease

Ingredients for 1 serving (s)

  • 1 medium-sized apple
  • 1 medium pear (s)
  • 4 stalks of celery
  • 100 g spinach
  • 3 sprigs of parsley (smooth)
  • 3 tbsp oat bran
  • 300 ml of water
preparation

  1. Quarter the apple and pear, remove the core and put the fruit in the blender.
  2. Thirds the celery and add. Then roughly shred the spinach and parsley and add to the rest.
  3. Scatter oat bran on top, pour in water and mix until there are no more pieces. Finished!
  • Calories (kcal): 484
  • Fat: 7g
  • Protein: 20g
  • Carbohydrates: 84g

Pan-stir fried pak choi with shiitake mushrooms

Pak Choi is a real Asian secret weapon that not only tastes delicious, but also scores with low calories (14 kcal per 100 grams) and lots of folic acid, iron, calcium and beta-carotene. We like it!

Ingredients for 2 serving (s)

  • 5 tsp soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon corn starch
  • 0.5 tsp sugar
  • 2 tsp sesame seeds
  • 2 cm ginger
  • 2 cloves of garlic
  • 200 g shiitake mushrooms
  • 800 g pak choi
  • 1 medium-sized bell pepper (red)
  • 1 tbsp peanut oil
  • 120 g rice, raw
preparation

  • For the sauce:
  1. Whisk all the ingredients together in a small bowl. Eliminate.
  • For the vegetables:
  1. Toast the sesame seeds in a pan without fat until golden brown. Peel and finely chop the ginger and garlic. Slice the mushrooms, pak choi and peppers into thin strips.
  2. Heat the ednut oil in a wok or large pan, fry the garlic and ginger for a minute while stirring. Add the rest of the vegetables and stir-fry for 2 more minutes. Pour the sauce over it and cook for another minute.
  3. Sprinkle the toasted sesame seeds on the dish and serve immediately.
  • Calories (kcal): 459
  • Fat: 14g
  • Protein: 15g
  • Carbohydrates: 75g

The big meat check: how much you can eat and how you can prepare it healthily

Albert Harrison / / Health

Givers of strength with essential vitamins and protein or cholesterol bombs loaded with antibiotics – the subject of meat is hotly debated. FOCUS Online names the most important facts about the individual types of meat – and shows what “healthy” fat traps are.

The hunger for meat in Germany is great. Every inhabitant eats around 60 kilograms per year. Around 750 million animals are therefore slaughtered every year. Meat consumption has been falling for years, but only in the single-digit range. However, statistically speaking, every citizen still consumes around 1,100 animals in his life, including mainly chickens, but also just under 50 pigs and four cattle, as the BUND’s last meat atlas in 2018 calculated.

Meat causes a lot of CO 2 , but provides the best protein

Meat is therefore undoubtedly one of the staple foods. However, it is left out of the picture that meat consumption is devastating for the climate balance: Through animal production, a meat eater pollutes the atmosphere with a good 1,800 kilograms of CO 2 per year and thus heats the climate catastrophe, vegetarians only make up about half of this.

Aside from that: nutritionally, meat offers a lot of positives. “Meat is definitely a high-quality food because it provides us with protein in particularly good bioavailability,” says Antje Gahl, press spokeswoman for the German Nutrition Society ( DGE ).

Animal protein, i.e. from meat and dairy products, can be used so well by our body because the composition of the amino acids is very similar to that of human protein. Animal protein usually contains all of the essential amino acids that we need in sufficient quantities, while plant-based foods often do not have the full spectrum of these amino acids. The body can therefore produce protein from animal protein particularly quickly and appropriately – for the muscles, for example.

In addition, meat is also characterized by other valuable ingredients:

  • readily available iron,

  • Selenium and

  • zinc

– all minerals and trace elements that are indispensable for blood formation, immune system, cell health, fertility and much more. Another unique feature is the high proportion of B vitamins, including vitamin B12 , which is only found in sufficient quantities in animal foods such as meat, eggs, milk and dairy products.

Preserving nutrients through proper cooking

To ensure that these nutrients are retained as well as possible during preparation, the expert recommends steaming and slow frying, preferably with little fat. Some B vitamins are sensitive to heat, such as vitamins B1, B2 and B6 – vitamin B12 a little less.

The way in which meat and meat products are prepared determines how many vitamins are destroyed and how undesirable pollutants are formed. Therefore, everyone should consciously pay attention to high temperatures such as when grilling or the duration of heating. The longer and hotter it is cooked, the more pollutants are created or parts of the valuable B vitamins are destroyed.

Also read: Living more sustainably: What do we hide? – Our diet has immense environmental and climate effects – we can do that

Even so, barbecuing is particularly popular . An important tip from the expert for grilling: “Dab the marinade before you put the meat on the grill.” Otherwise it will drip into the embers, burn and, among other things, produce polycyclic aromatic hydrocarbons. PAHs are strongly suspected of increasing the risk of cancer.

Meat is healthy when prepared correctly. But is it also an indispensable food? “No”, says the qualified ecotrophologist. Apart from vitamin B12, which is also contained in milk and dairy products, each of these nutrients can be obtained from plant-based foods – even if not in the ideal composition and high quality that is given with meat.

The “dark side” of meat: cholesterol, purine and arachidonic acid

However, meat is also the main source of cholesterol. In high amounts, cholesterol is a risk factor for arteriosclerosis and thus heart attack and stroke. It is not only present in the visible fat in the meat, but also in low-fat pieces. 100 grams of lean meat provide around 50 milligrams of cholesterol per 100 grams. 300 milligrams per day is the maximum limit for the intake of cholesterol per day for healthy people, i.e. without a lipid metabolism disorder.

In addition, meat, especially offal, contains purine, i.e. uric acid, which supports gout. Arachidonic acid plays a role as the third negative, natural ingredient in meat. The body creates inflammatory substances from this fatty acid. Diet suggestions for diseases with an inflammatory character such as rheumatism are therefore always meat-free or strictly reduced in meat.

“Most of the cholesterol and purine ingested with food actually comes from meat and meat products such as sausage and ham, a particularly large proportion of which have offal,” confirms the scientist. Nevertheless, cholesterol is an indispensable substance in the body because it takes on important tasks in building cells and nerves. “But our body also produces cholesterol itself and is therefore not dependent on the intake with food,” she explains. Anyone who then eats a lot of meat and sausage quickly absorbs high amounts of cholesterol.

Red meat vs. White meat

However, not all meat is created equal . When it comes to health, a distinction is made between red and white meat. Red meat, i.e. beef, pork, lamb, sheep and goat, is considered particularly unhealthy because it is said to favor diseases.

“Anyone who eats a lot of red meat and especially processed red meat has a higher risk of colon cancer, as many studies indicate, according to the current state of knowledge, consumption of white meat (poultry) is not related to cancer,” says the qualified ecotrophologist. Overall, however, the quality, quantity and method of preparation of the meat are decisive in contributing to a healthy diet.

Pork is leaner, chicken is fatter than expected

But the animal from which the meat comes also plays an important role. How about pork, the most popular meat in Germany and the other types of meat consumed in this country?

pig

Depending on the fat content, pork provides between 100 and 250 kilocalories per 100 grams, 70 milligrams of cholesterol. It also has a high content of vitamins B1 and B6.

So pork is surprisingly low in calories, but provides more cholesterol than, for example, beef. “Reach less for high-fat parts,” advises Antje Gahl, “but because of its vitamin B1 and B6, zinc and iron content, pork can make a contribution to a wholesome diet.”

Pork is popular because of its fine taste and can be used in many ways, quickly prepared and is particularly suitable as pan-fried meat (schnitzel) or roast with a crispy rind.

Beef

In terms of calorie content, beef is comparable to pork, depending on the fat, has around 150 to 200 kilocalories per 100 grams and 50 milligrams of cholesterol. It scores with high levels of vitamin B12, zinc and iron.

The strong taste of beef is particularly appreciated by many meat eaters. Because of its long fibers, beef lean meat must be specially prepared; apart from the fillet pieces, it requires a longer cooking time.

poultry

White, tender meat and a nutty taste are the characteristics of chicken, duck, turkey and goose. Because of the layer of fat under the skin, poultry meat provides a relatively large number of calories, around 270 kilocalories per 100 grams. If you choose a skin-free steak, you only get around 160 kilocalories. The fat content is around 25 grams per 100 grams of poultry meat.

In addition, poultry meat is particularly rich in protein, so it provides a lot of energy. Zinc, potassium and B vitamins make poultry meat particularly healthy.

But be careful, the crispy skin of chicken and duck contains lots of purines, so it can increase the risk of gout. This is particularly relevant for those who already have elevated purine levels, warns the expert. However, poultry is safe for healthy people in this context.

But: “Poultry meat contains significantly more cholesterol than is generally assumed, namely around 90 milligrams per 100 grams,” she adds. Chicken may be low in fat, but that doesn’t mean it’s low in cholesterol, as is often assumed.

lamb

The tender, dark meat with its strong taste is not one of the Germans’ favorite varieties. However, it contains many B vitamins as well as iron and has a high proportion of valuable protein. What is surprising, however, is that on average lamb provides more calories than pork, almost 200 kilocalories per 100 grams of fresh meat, as well as 70 milligrams of cholesterol and many saturated (unfavorable) fatty acids.

Particular attention should be paid to the fatty acid composition with many saturated fatty acids in lamb. Like chicken, lamb is not fundamentally unproblematic when it comes to fat – as is often assumed.

Wild

It looks different with game meat. Saddle of venison, venison ragout, roast venison and wild boar are rarely served in Germany, although the meat is actually very low in fat, rich in protein and rich in vitamins B1 and B2, potassium, magnesium, iron, zinc and selenium – and therefore healthy. Depending on the variety, it provides only 100 to 160 kilocalories per 100 grams of fresh produce, with less than ten grams of fat, around 60 milligrams of cholesterol and hardly any purine.

However, game meat should only be enjoyed well cooked because it can contain parasites, as the Federal Institute for Risk Assessment ( BfR ) warns. The radiation exposure of venison can also be high, depending on the region. “In wild boars, values ​​are still occasionally measured today that exceed the limit value for marketing 600 Becquerel per kilogram by more than ten times,” reports the Federal Office for Radiation Protection BfS .

horse

Horse meat is also controversial, although it is very healthy with a high content of minerals, vitamins and protein, but low in fat (around two grams per 100 grams of meat) and low in cholesterol. Here there are more psychological reasons why the meat of the popular sport animals is frowned upon, in contrast to France , where it is coveted as a delicacy.

You can eat that much meat

Meat is therefore quite healthy. “Nobody has to go without meat in principle, because it is a valuable part of our diet,” says the expert. However, it depends on the amount, and the following applies: less is more.

The DGE recommends that people who eat meat do not consume more than 300 to 600 grams of meat and meat products per week. That goes for adults. So it’s practical: eat meatless for a few days, then a meat dish. A portion of meat can weigh 100 to 150 grams, a slice of cold cuts 15 to 25 grams, depending on the type.

“Meat makes perfect sense in a wholesome diet because it covers the need for many important nutrients with a single food. Even these small amounts are sufficient for this. It is best to choose predominantly plant-based foods and supplement them with animal-based foods, ”emphasizes Antje Gahl.

Of course, that doesn’t mean everyone has to eat meat. Those who prefer a vegetarian diet can supply these nutrients through a targeted selection of different types of vegetables and fruits, whole grain products, legumes, nuts and dairy products.

Organic meat or meat from conventional farming

Meat consumption in moderation is therefore quite healthy. It is not necessary to weigh one type of meat against another. Variety as well as personal preferences, taste and, last but not least, religion are important, emphasizes the qualified ecotrophologist. For more and more people, the ecological balance of rearing and animal welfare also play a role, keyword antibiotics, but also manure pollution and thus nitrate in the groundwater.

In organic animal husbandry, even fewer antibiotics may be used than in conventional farming, although there has also been a reduction in these recently. It is different with manure, regardless of whether it is organic or bulk, every animal produces just as much of it.

The best advice: eat less animal foods and more plant-based ones. In this way, fewer resources are used, the environment is less polluted and CO 2 emissions would be significantly reduced. Because meat production in particular produces a lot of the climate gas methane, which is many times more harmful to the climate than CO 2 .

Halve meat consumption

But as mentioned at the beginning: With 60 kilograms of meat consumed per person per year, Germany is far from the moderate recommendations of the DGE, which make up at most half of this amount. Accordingly, healthy meat consumption should hardly exceed around 30 kilograms per year – for the benefit of health, animals and the environment.

The truth about natural cosmetics: how natural is your cream?

Albert Harrison / / Health

Just because it says “organic” doesn’t mean “organic” – but how do you recognize genuine natural cosmetics? Hardly anyone knows what exactly is behind it and how natural natural cosmetics are. But it is also confusing: every second cream is now adorned with the words “bio”, “natural”, “eco” or “vegan”. The manufacturers have a pretty free hand and you have to know:

Natural cosmetics are not a protected term

Natural cosmetics first of all refer to products that consist of natural, near-natural or so-called nature-identical ingredients. That doesn’t mean that your cream or lotion contains only natural substances, they can only make up half or a small part, they can be more synthetic than natural – anything goes. So there is no official demarcation between conventional cosmetics and organic cosmetics that has been approved from above. In addition, one must not forget: Cosmetics per se are not natural, because the substances have to be chemically processed in order to make a good cream out of them. You don’t squeeze an organic apple into a tube and then sell it as a cream.

How do I recognize real natural cosmetics?

Since the legislature did not do it, manufacturers joined forces a few years ago and developed standards for “controlled” or “certified” natural cosmetics. The result is various seals and labels that are bearing more and more brands.

These are the most important standards

  • vegetable raw materials are used and these come from certified, ecological cultivation
  • Animal products and animal testing are excluded, but animal testing for ingredients in cosmetic products has been prohibited in the EU since 2013 .
  • no substances such as silicone or mineral oils (paraffin)
  • no preservatives like parabens – but of course the products still have to be preserved, otherwise they will go bad. Natural cosmetics manufacturers therefore rely on natural or nature-identical preservatives, such as ascorbic acid, better known as vitamin C.
  • no synthetic / artificial substances, for example synthetic colors or fragrances

These are the most important seals

The “Controlled Cosmetics” seal of the BDIH and the Natrue label adhere particularly closely to this guideline . For a better overview, there are also three levels at Natrue:

  • Natural cosmetics
  • Natural cosmetics with organic content
  • Organic cosmetics

Depending on the level, the requirements are less strict. Those who want their cosmetics to be as “real” and “natural” as possible should look out for the highest requirements. Good to know: Only the individual product is certified, never the entire brand.

The manufacturers determine what natural cosmetics are

Everyone who uses natural cosmetics should know that too. No government agency, no scientific institute sets these standards: the manufacturers have given them to themselves. That is praiseworthy – but it is worth thinking about what these rules are good for, which companies adhere to them and which just write “organic” or “natural” on the packaging. The products from “The Body Shop” – the  organic cosmetics brand from the very beginning, one would think – for example, do not have any of the labels mentioned above. In addition to natural ingredients, they also contain synthetic ones. The accusation of “greenwashing”it is not far, namely that some brands simply give themselves a “green image”, but actually conceal conventional cosmetics. Interestingly, these are mostly brands that belong to large companies. The Body Shop, for example, (still) belongs to L’Oreal.

Is my product also vegan?

Of course – if it’s not tested on animals, it’s also vegan! Or not? I also thought and wrote in the first version of this article that it would be quite superfluous to write “vegan” on a product if it does without animal substances and animal testing anyway. But that is a bit too short-sighted: Cosmetics often contain animal raw materials, such as milk, honey or beeswax. Therefore, the label “vegan” naturally makes sense if you want to do without animal ingredients in your cosmetics. So natural cosmetics are not automatically vegan. At PETA Germany , the differences between vegan, cruelty-free and cosmetics are well explained.

Not every skin can tolerate natural cosmetics

Natural products = gentle on the skin? The assumption is obvious, but the calculation is not that simple. Normal, healthy skin gets along well with pretty much any cream and reacts negatively at most if the product is too rich or does not contain enough moisture. However, if the skin itches or burns, the cream may not tolerate it. If your skin is very sensitive and cannot tolerate every product per se, you should also only test organic cosmetics carefully, for example with a small amount in the crook of your arm. You should also be careful if you suffer from neurodermatitis or another skin disease. It may be that natural cosmetics are then not right for you – it’s best to ask your dermatologist.

Why I use natural cosmetics

There are more and more natural cosmetic products in my bathroom. Firstly, for a very banal reason: I think many of them are pretty great now. For me, the creams used to be mostly greasy preparations that smelled intensely of rose. That has long since changed. Second, I know for sure that certified natural cosmetics do not contain ingredients such as silicone, mineral oils or microplastics. Microplastics, what is it anyway? The plastic particles are tiny (less than five millimeters), but a major problem for the environment. Cosmetics often contain microplastics in solid or liquid form (for example, abrasives in toothpaste or peeling granules) and that doesn’t have to be. Microplastics enter our rivers and lakes and even the sea via wastewater.At Bund Naturschutz you can download a shopping guide that lists many cosmetic products that contain microplastics .

Soy, rice, almond: that’s how healthy the milk alternatives are

Albert Harrison / / Health

Many people no longer drink cow’s milk. They are switching to substitute products based on soy, rice or almonds. Some simply cannot tolerate milk, others think the alternatives are healthier. The FOCUS online comparison shows how healthy the herbal alternatives are.

Whether soy, rice or almond milk: All vegetable drinks are cholesterol-free, purely vegetable and very low in fat. They contain more unsaturated fatty acids than regular milk. With the exception of soy and nut drinks, they have no allergenic potential, but they also contain significantly less protein. Antje Gahl from the German Nutrition Society (DGE) adds: “The nutritional quality of vegetable proteins is also lower than that of animal protein, due to the lower content of essential amino acids.”

The milk substitutes in comparison

Our overview shows what products are in:

Soy drink

Nutrients: If you replace milk with a drink based on soybeans, you have the most comparable alternative to cow’s milk. The proportions of protein, fats and calories are similar.

Calories: about 40-50 kcal / 100 ml

Sugar content: 2-4 g / 100 ml

Fat content: about 2 g / 100 ml

Proteins: 3-4 g / 100 ml

Suitable for Soy-based products are suitable for vegetarians and vegans as well as for those who suffer from lactose intolerance.

Unsuitable for whom? What speaks against soy milk is that it can cause allergies in sensitive people .

Rice drink

Nutrients: Rice drinks are gluten-free .

Calories: 48 kcal / 100 g

Sugar content: 6.7 g / 100 g

Fat content: 0.1 g / 100 g

Proteins: 0.1 g / 100 g

Suitable for Those who suffer from gluten intolerance or celiac disease can, for example, eat their muesli with rice milk. In addition, products based on rice are suitable for vegetarians and vegans as well as for those who suffer from lactose intolerance.

Unsuitable for whom? According to the expert, rice drinks are also unproblematic for allergy sufferers, as they are the lowest allergenic milk substitutes.

Almond drink

Nutrients: The almond variant of the milk alternative is very low in fat, but in contrast to cow’s milk contains hardly any protein. The exact composition differs depending on the manufacturer.

Calories: about 25 kcal / 100 ml (47 kcal / 100 g)

Sugar content: about 3 g / 100 ml

Fat content: about 1 g / 100 ml (3.5 g / 100 g)

Proteins: about 0.5 g / 100 ml (1.4 g / 100 g)

Suitable for Almond-based products are suitable for vegetarians and vegans. Almond milk is also a good alternative for those who want to eat lactose or gluten-free.

Unsuitable for whom? Almond drinks usually contain hardly any almonds, namely only two percent. But this milk alternative is still not recommended for almond and nut allergy sufferers.

Cover calcium needs without cow’s milk

Milk and dairy products are important for a balanced diet, says nutritionist Gahl. The body can also lack iodine, vitamins B2 and B12 if milk and milk products are not consumed.

If you still want alternatives to milk, you should make sure that calcium is added (120 mg / 100 g), which the body needs for bone structure. Alternatively, you can cover your calcium needs with other foods. Good nutrient suppliers are here:

  • Calcium-containing mineral waters
  • Almonds, hazelnuts
  • Kale
  • spinach
  • broccoli
  • legumes

9 facts: What it means for your health if you cut out meat

Albert Harrison / / Health

Vegetarians and vegans are no better people. But mostly they are slimmer and healthier than meat eaters. New scientific studies have now found further differences – they even affect the psyche.

The latest news from German slaughterhouses have certainly given the vegetarians and vegans community a new boost. In addition to animal welfare and ecological aspects, avoiding meat is usually also based on the desire for a healthy diet. What does science say

1. Consensus: little meat is okay, but not really necessary

Every German eats 150 grams of meat and meat products on average every day. That doesn’t sound like a lot, but it clearly exceeds the maximum 600 grams that the German Nutrition Society per week finds acceptable. Many consumers are also significantly higher. It is these “meat eaters” who are mentioned in the studies on the harmful effects of meat consumption.

But even with those who eat a lot of meat, there are differences: because those who eat a lot of unprocessed meat, and at the same time high in fiber and low in sugar, have a low risk of disease. This is the case, for example, with the Paleo diet.

Experts consider the Mediterranean diet to be the best nutritional method in the world, and it has been for two decades. In 2019 she was once again named the best diet of the year by “US News” . A lot of vegetables, fish and olive oil end up on the plate, but little meat and processed foods.

In comparative studies, it is not vegetarians and vegans who do well, but people who eat little meat.

But you can also say with a clear conscience to Tilmann Kühn, nutritional epidemiologist at the German Cancer Research Center (DKFZ) in Heidelberg: “If you eat wholesome vegetarian food, your body is fine. On the contrary, according to scientific findings, a vegetarian diet is actually very healthy. ”With one small caveat:“ Less meat ”only makes sense if the calorie advantage is not topped up with pizza, biscuits or meat imitations.

2. Those who do not eat meat also live more healthily in other ways

Numerous studies have shown that the biggest meat fans usually do not have good eating habits. Even if you neglect the nutritional value of individual foods, a diet high in meat and sausage as well as sugar, white flour and saturated fats from ready-made foods is unhealthy. Because healthy foods such as vegetables, fruit, legumes, whole grains or nuts are definitely neglected.

3. meat or plant? Nutritional studies are conditionally meaningful

In the laboratory, it is possible to determine how certain nutrients affect human cells. Studies with humans don’t work like that. The health comparison “meat eaters versus vegetarians” is only possible in observational studies. Their conclusions are only an approximation of reality. Too many factors play a role in health for the question to be reduced to schnitzel and tofu . For example: is a chain-smoking vegan healthier than an athletic meat eater?

Epidemiological studies can never conclusively prove that meat consumption is unhealthy. And it is also not conclusively clear which individual ingredients are harmful to health.

4. When it comes to meat, it depends on the color

Beef, pork, lamb or sheep provide the so-called red meat. It is said to cause cardiovascular diseases and problems with the blood vessels.

For US researcher Stanley Hazen from the Cleveland Clinic, a metabolic product of the carnitine contained in red meat is responsible for this. To prove this, he had 113 test subjects eat 250 grams of steak a day for four weeks. A two-week break was followed by four weeks with a correspondingly large amount of (white) poultry meat and, at the end, a meat-free month.

The result , published in the “European Heart Journal”, showed a significant 3-fold increase in the TMAO plasma concentration during the steak weeks. TMAO is produced during the metabolism of carnitine and is a risk marker for hardening of the arteries in the blood vessels. The diet with poultry and vegetables led to a decrease in plasma concentrations in the test subjects.

Red meat is also directly or indirectly involved in the development of cancer.

For example, studies by the DKFZ have shown that people who eat a lot of red meat have increased biomarkers of certain roasting substances, such as those produced during roasting and grilling, swim in the blood. These people were at an increased risk of developing colon cancer.

In the large-scale EPIC study across Europe, 519,000 test persons were examined to find out the connection between diet and cancer .

The results show that red meat can increase the risk of colon cancer. Accordingly, the risk of the disease increases by almost 50 percent if the daily consumption of meat is 100 grams above the recommended amount. The same amount of sausage products increases the risk by as much as 70 percent.

The risk of stomach cancer is also said to be related to heavy meat consumption. In people infected with the Helicobacter pylori bacterium, the risk increases by a factor of five.

5. Theory 1: Iron makes meat unhealthy

There are various theories about why red meat is so problematic. The so-called iron load hypothesis is based on the fact that red meat contains a comparatively high amount of iron. This so-called heme iron has a high bioavailability, unlike iron from plant food, and thus enters the organism in larger quantities.

It has long been suggested that high levels of iron in the blood increase the risk of cancer . However, this theory has not yet been proven by studies.

6. Theory 2: BMMF make meat unhealthy

Scientists working with Nobel laureate Harald zur Hausen believe they have found another cause: a previously unknown class of pathogens is responsible for the increased risk of colon cancer .

These “Bovine Milk and Meat Factors (BMMF)” enter the human intestines through the consumption of meat and dairy products from European cattle. There it comes to a chronic inflammation, which indirectly promotes the development of colon cancer.

7. Avoiding meat protects the intestines

Vegetarian foods contain fiber, which has a positive effect on the microbiome in the gut. Vegans have a particularly large number of them. In addition to fruit and vegetables, lactic acid foods such as yogurt also support the intestinal flora. Vegetarians often consume these. Researchers from the University of New York have confirmed that vegans and vegetarians have more protective types of gut bacteria than meat eaters.

Meat also poses a cancer risk through its preparation and processing: for example, when meat is heated up, several potentially harmful substances are formed at the same time, including so-called polycyclic aromatic hydrocarbons (PAHs); curing also produces nitrosamines. These substances can promote the development of cancer, and above all they increase the risk of colon cancer. Methods such as curing and intense heating are particularly used for industrially processed meat, such as sausage and ham. Accordingly, processed meat products are particularly unhealthy.

8. Avoiding meat makes you slim

Researchers at the Max Planck Institute for Cognitive and Neurosciences (MPI CBS) and the Leipzig University Hospital examined almost 9,000 people, what connections there are between body and mind on the one hand and not consuming animal products on the other. regardless of age, gender and level of education. The study was published in June 2020 in the specialist magazine “Nutrients”.

The result of the physical impact: the less food of animal origin was on the menu, the lower the average body mass index (BMI) and thus the body weight. “Products that are excessively high in fat and sugar make you fat. They stimulate the appetite and delay the feeling of satiety. If you do without animal foods, you eat fewer such products on average, ”explains Evelyn Medawar, first author of the work.

9. Avoiding meat and the psyche

With regard to the psychological effects of the meatless diet, the Leipzig study found no particular susceptibility to neuroses in vegetarians. The study director Veronica Witte says: “Previous analyzes had found that more neurotic people generally leave out certain food groups more often. We focused solely on avoiding animal products and could not observe any correlation. ”No connection was found between a predominantly plant-based diet and depressive moods. There was evidence of this in previous studies.

However, the researchers found a difference in one of the determining factors of personality: the extroversion or introversion. People with predominantly plant-based foods on the menu are more introverted than those who eat primarily animal products. The study authors have not yet found an explanation for this.

 

From low carb to DASH diet: these are the 5 most effective methods of losing weight

Albert Harrison / / Health

Bad mood, constant hunger and ultimately surrender to strict rules. Most diets fail and make you fat rather than slim in the long run. But there are some that are actually successful – and even suitable for everyday use.

Slimming diets can be a real mood killer, as a study by the Helmholtz Center in Munich showed. That being said, most diets are far from successful. Many people who had lost a lot of weight at the beginning put back as much weight after a year as they did before the start of the slimming diet, if not more (yo-yo effect). The cause is stress hormones, which the body can produce in excess due to the diet .

Counting calories creates stress and is the beginning of the end of many diets

However, there are also slimming programs that usually do not have any of these side effects, are practicable and enable a long-term normal weight, as an analysis of several studies at Harvard University showed.

The following five slimming programs are particularly recommended, all of which get by without the greatest stress factors – namely calorie counting and food cravings.

1. Mediterranean Diet – Mediterranean diet for gourmets

This is a change in diet that is best made for life. The simple rules: Lots of fresh fruit, salads and vegetables, fish, olive oil and nuts. A glass of red wine is also allowed. Sausage, red meat and high-fat dairy products, on the other hand, should rarely be on the menu.

Sweets also play a subordinate role in Mediterranean cuisine. Tiramisu, the most typical Italian dessert for many Germans , is only served on holidays in their home country – so it is rather the exception. In everyday life, an apple or pear with a few nuts rounds off the meal and also satisfies the hunger for sweets.

With the Mediterranean diet , you won’t lose two kilograms in the first week. However, four to eleven kilograms within the first year are quite possible, as the meta-analysis shows. This weight loss is permanent if this diet is followed.

2. Low carb has been shown to make you slim

No bread, no pasta, but more meat, vegetables, cheese, eggs. Low-carb is quite simple and successful, as the Harvard study also underscores. Four to ten kilograms can be lost in a few weeks. And if you then make sure to save carbohydrates in the future, you can keep your new dream weight.

The explanation: digestive enzymes break down carbohydrates into simple sugars (such as glucose, fructose and galactose). The blood sugar level rises and the body produces insulin in order to lower it again. However, this slows down fat burning. In addition, insulin triggers the “hunger” signal in the brain. Those who eat a diet rich in carbohydrates often eat more than they actually need. This is one of the reasons why carbohydrates promote obesity.

However, if carbohydrates are largely avoided, the body automatically burns more fat and thus also attacks fat deposits. With low-carb the body converts its metabolism to fat loss .

With carbohydrate blockers, low carb is easy

However, this only works if carbohydrates are actually largely cut. However, this is not that easy in everyday life. Because our typical side dishes are bread, rice and pasta. They provide large amounts of carbohydrates, as do alcohol and some fruits, such as bananas.

However, the metabolism of carbohydrates can be prevented with natural active ingredients such as beans or grape marc. So-called carbohydrate blockers, calorie blockers or carb blockers contain these active ingredients. They reduce or inhibit the activity of the enzymes that break down carbohydrates in the body. In this way, these nutrients leave the body unused, so they do not provide any energy, cannot be stored as fat pads and the body has to attack fat reserves.

3. Intermittent fasting – hardly eat anything for a day

The principle of intermittent fasting is regular, short-term avoidance of food, then feasting again as you please . Depending on whether the version 5: 2 or 8:16 is selected, you can eat normally on five days, fast on two days with only 500 (women) to 600 calories (men) – or eat normally for eight hours and then for 16 hours without solid food.

8:16 in particular now has many fans, because this variant allows an almost normal eating rhythm: early risers can have a hearty breakfast at eight o’clock and have their last meal of the day in the late afternoon. And if you can’t get out of bed in the morning anyway, you can start the day at eleven with an opulent breakfast and then have dinner at 7 p.m.

With this method too, excess weight can be quickly lost and the body quickly gets used to the fasting breaks in between. An additional advantage of this simple diet: the blood pressure has been shown to decrease and with it the risks for secondary diseases such as arteriosclerosis, heart attack and stroke.

4. Low Fat – it depends on the percentage of fat

Not eating fat at all is not advisable. Because the body needs certain amounts for many functions, such as digestion, healthy cells, the formation of hormones, as a carrier of fat-soluble vitamins and much more.

But too much fat makes you fat, that is undisputed. Because fat has the highest energy value of all nutrients: 9 kilocalories per gram, carbohydrates and protein on the other hand only 4 per gram.

The low-fat diet therefore relies on sensible fat reduction in food. The Low Fat 30 method is particularly successful . It means that a maximum of 30 percent of the total calories of the day can come from fat. As a rule, this is around 60 grams of fat with a daily amount of around 2000 kilocalories.

Of course, these should be healthy types of fat, i.e. unsaturated fatty acids, such as in olive oil, rapeseed oil, nuts, avocados and cold water fish. Saturated fatty acids such as in butter and cheese are unfavorable, especially trans fats. They arise when unsaturated fatty acids are strongly heated or hardened. Chips, fast food and sweets often contain trans fats and are therefore not useful for low fat.

5. DASH – a health program with a positive side effect

This type of diet was actually developed to treat high blood pressure. The acronym DASH stands for Dietary Approaches to Stop Hypertension . The initiators included scientists from Harvard University. In practice it turned out that this diet not only lowered blood pressure , but also reduced excess weight gently and permanently.

At DASH, the composition of the nutrients is as follows: A good 50 percent can be carbohydrates, just under 30 percent fat and 20 percent protein. The carbohydrates should come primarily from foods rich in fiber, i.e. whole grain products, vegetables and fruits. In addition, salt consumption should be reduced.

Diets must have a feel-good factor

So there are good diets after all – and they don’t have to be difficult to carry out. But regardless of whether you decide to reduce fat or go for low carb, supported by carbohydrate blockers: It is important that you feel comfortable and do not put yourself under pressure. So just try out which diet is easiest for you.

 

Instructions for first aid in the check: is it useful in an emergency?

Albert Harrison / / Health

Here, spontaneous answers on the subject of first aid are required. Do you know what to do in the following situations?

  • Your twelve year old daughter swallowed a piece of candy. It’s in the windpipe. The child gasps and cannot breathe?
  • You are at a family celebration. Suddenly your 70-year-old uncle takes hold of his heart next to you and slumps unconscious?
  • You are taking a walk on the beach with your partner. He steps on a rusty piece of a wire fence that gets stuck in the sole of his foot?

Just writing about such emergencies makes me a little nervous. Although I know the answers (you get them at the bottom), I have to force myself into consciousness, because there is only one thought at first: Oh God, oh God. I suspect you feel the same, even if you are reasonably good at first aid. So what can you do to get a better feeling?

This is a question a fellow journalist, Marcus von Jordan, asked himself a few years ago. He developed a solution that I thought was so interesting after hearing it for the first time that I took a closer look at it for healthandthecity.de.

“Little savior” for children, travel, traffic accident

It’s about the “little savior”. These are three pieces of advice on first aid: first aid for children, first aid when traveling, first aid in traffic accidents. It is a collection of cards on the relevant first aid topics – for children, including broken bones, electrical accidents, drowning, burns, fever. The cards are made of sturdy material and are stapled together at one corner. A tab system makes it possible to land in the right place with three simple steps: look for the correct number in the table of contents (at the very front), record the corresponding number on the tab (top) and fan it out.

In addition, every card collection has a lobster lanyard with a little angel – the little savior. The first aid guide can be hung up on it, for example in the kitchen. In an emergency, the handle also makes it easier to fumble the map book out of the glove compartment in the car or out of a pocket.

Here is an overview of my check:

Who is it? Marcus von Jordan is the editor-in-chief of the journalist platform torial . As he told me in an interview, he came up with the idea of ​​“little rescuer” when he was talking to the general practitioner Dr. Jessica Braun sat together, whom he knows privately. The doctor was annoyed that there were no easy-to-use instructions for first aid. They are too overloaded, peppered with foreign words: They are afraid of saving lives.

Together they developed “little savior”: Jessica Braun made sure the content was correct, Marcus Jordan made it easy to understand. A graphic artist converted the advice into easy-to-follow picture instructions. Since then, Jordan and Braun have been self-publishing the “small rescuers” as a GmbH.

This is what healthandthecity.de says about it: First aid is a topic that is sooo enormously important and receives too little attention. Many people only take one first aid course for their driver’s license in their lifetime. The result: In an emergency they are insecure and are afraid of harm if they provide assistance.

Anything that helps to encourage people to give first aid is therefore to be welcomed. A low-threshold offer all the more so. And these are the “little saviors” in any case. I also think they make more sense than first aid apps, which are abundant. Because in an emergency, I would have no concentration, no patience or fine motor skills to click through an app menu until I find the right instructions – no matter how well done the menu navigation is. I also see an advantage in the “little rescuers” over traditional medicine-for-home books that are in many households. Because even there you have to search and leaf through laboriously and often find incomprehensible stuff.

What can the card books do for first aid? The “First Aid for Children” has made it to the certification of the Foundation Health – is therefore checked for transparency, objectivity, comprehensibility and suitability for everyday use. The other two guides are on the same level in terms of content and appearance.

Of course, I checked the content of the booklet myself and didn’t find any errors. I think it’s nice that when it comes to resuscitation, they follow the new guidelines on resuscitation by laypeople and only encourage chest compressions instead of spending a long time on mouth-to-mouth resuscitation (which is correctly included).

In the “small rescuers” there is no space for background information – which I think is good – so here is a quick digression:

In the event of a cardiac arrest, the heart stops beating, so no blood and therefore no more oxygen is pumped through the body. If the brain does not get oxygen, one becomes unconscious for a few seconds. Often, however, there is still oxygen-rich blood in the arms and legs that can reach the brain by pressing. That is why pressing is so important. Of course, a trained first aider can and should continue to ventilate. This also improves the chances of survival. However, several studies have shown that the crucial step is to take action in the first place. By calling for ventilation, however, many shrank from even intervening in an emergency. Hence the simplification. More on this in this pdf of the German Heart Foundation .

Back to the “little rescuers”: The instructions are step by step, so that you can easily imitate them even in the excitement. The emergency number 112 is where it should be. The pictures are practical and personable. This helps to take away your shyness. Only in the instructions for resuscitation with chest compressions I miss the reference to the Bee Gees song “Stayin ‘Alive” . Its rhythm corresponds almost exactly to the required 100 pushers per minute that you should provide as a first aid worker. This knowledge in the back of the head would have made it even more practical and clear. Also, I personally find that singing helps a lot with stamina while pressing on the chest. It is extremely exhausting.

But the comment concerns a subtlety. All in all, you can work well with the “little rescuers ” . Mainly because the handling described above is very practical and designed so that it has to be done quickly in an emergency.

What do the makers want to achieve?In an interview with me, Marcus von Jordan emphasized that he wanted to make the “little rescuers” want to deal with the topic of first aid in general – in the hope of lowering the inhibition threshold for helping. “With first aid, it is not primarily a question of know-how, but of attitude,” he says. It is important to feel responsible in an emergency, to show compassion, to trust yourself and to tackle. And every bit of information that you have already seen in advance is useful. Even if it is only vaguely in the back of the head, it promotes self-confidence. Jordan therefore hopes that buyers of these map collections will read them at least once without any need. The loose presentation should help. If you want, you can play through the cards like a quiz. According to the motto:

This is what healthandthecity.de says: Providing first aid is a human imperative . Doctors emphasize that you do not harm a sick or injured person even with incorrect intervention. Not doing anything increases the risk of people dying. Incidentally, in Germany you are obliged to provide assistance – and in return you are insured against your own damage and any damage you might cause.

The idea of ​​working through the “little rescuers ” preventively therefore makes sense. Especially since I see limitations in acute use: The first aid booklet for travelers is a weight factor for backpackers. I wouldn’t want to carry it up a mountain. It wouldn’t have a permanent place in my beach bag either, but would remain in the hotel. The same applies to first aid for children and for road users. I see them in a fixed place in the kitchen or in the glove compartment. So you don’t have them with you everywhere.

However, how realistic is it to deal with first aid beforehand? I can not answer that. I can best imagine parents doing that. That’s why I also like the reference to the booklet: “The ‘little rescuer’ cannot replace the practical experience of a first aid course.” That’s true. Nothing is as safe as a practical exercise.

So on to the first aid course! These cards are used for security.

Where do you get the “little saviors ” and what do they cost? Each card collection costs 12.95 euros. You can order it here: http://www.kleiner-retter.de . Or among other things via amazon and edumero.

Finally: What should you do in the 3 emergencies from the beginning?

  • Candy in the windpipe: Heimlich handle
  • Cardiovascular arrest: check, call, press. That means: addressing the person, they do not react, assuming unconsciousness. Call emergency number 112. Resuscitation ceaselessly until the ambulance arrives.
  • Foreign bodies in the wound: leave in, cover the wound, take the patient to the doctor quickly. Also: think about the tetanus vaccination (tetanus vaccination).

How Much Sugar is Healthy? How free sugar and drinks harm

Albert Harrison / / Health

How much sugar a day is acceptable if you want to keep fit and healthy? This is the question I am working on quite intensively for healthandthecity.de. Because I noticed a strange contradiction: when I read blogs or look around on Instagram and Pinterest, the world seems full of women who swear by low carb. Or they try to get along without sugar if possible. On the other hand, a new scientific publication presents about the gender-specific risk of diabetesstated: Women in particular have a major problem with keeping their sugar consumption under control. You are prone to frustration – which I unfortunately know personally too…. But apparently women also drink highly sugary drinks more often than men.

With this, they are really making a mistake in their diet. Because no other form of sugar intake has been so well documented that it can make you sick and fat as “drinking sugar” . So for sodas, cola, ready-made iced tea, energy drinks, juice spritzers, juices and smoothies.

The answer to the question of how much sugar is healthy a day has two parts:

  1.  It’s a lot less sugar than most people can imagine. So little that a lot of us actually eat at least twice as much as is recommended every day.
  2. Once you’ve exceeded the recommended level, it seems to matter what kind of sugar you eat – and in what form. The risk of gaining weight or developing diabetes, for example, depends at least in part on the packaging in which the sugar enters the body. Whether through fruits, cakes, yoghurt, ready meals or chips. Sugary drinks play a particularly inglorious role here.

Many women are unaware of their biggest sugar traps

Why don’t so many women know that? Even though she – felt – occupied with her body, her figure and her eating habits all day?

My suspicion: Fruit juices, spritzers and smoothies in particular enjoy a healthy image. After all, there is fruit in there. And sugar from fresh fruits can’t be a bad thing. With a smoothie, a woman means indulging in an extra dose of health. I suspect that is what many women believe. Unfortunately it is not true.

Free sugar is particularly tricky

According to the World Health Organization (WHO), the first thing that counts when asked how much sugar is healthy a day is the total amount of so-called free sugar. These are simple sugar molecules that the body does not have to extract from more complex sugar molecules, the so-called polysaccharides, through complex metabolic processes. And that includes:

  • Simple sugar that is added to food and beverages: This is often white table sugar, a combination of glucose and fructose. Or it’s fructose, for example from fortified corn syrup. On the food packaging, however, it is often not written directly on it. The food companies disguise free sugars on the ingredient list by choosing a name that is confusing for consumers. (You can find out more about this in the blog post: Without industrial sugar )
  • Sugar naturally found in honey, syrup, fruit juices, juice concentrates, concentrated juices and smoothies. Often it is fructose, the fruit sugar. Here, too, the food companies work with all their tricks. For example, a well-known orange juice says: no added sugar (see photo) and when you read the asterisk, you learn in a very confused formulation that by law no sugar can be added to a real juice. While you think about it, you almost inevitably forget to look up the really high amounts of sugar in the juice per se (more on this below).

How Much Sugar a Day? Less than 10 percent of the calories

The WHO advises reducing the daily intake of free sugar to less than 10 percent of the total daily calorie intake . One gram of sugar contains 4 kilocalories of energy. A woman needs around 1900 to 2000 kilocalories a day. 10 percent of that is 190 to 200 kilocalories. Accordingly, the following answer to the question of how much (free) sugar is OK per day is obtained: a maximum of 50 grams. This is equivalent to about 10 teaspoons of sugar.

And that means all of the free sugar you consume during the day. So not just the one that you shovel clearly visible into your coffee or baked in a cake. But also the one in sweet particles, chocolate, gummy bears and the well-hidden one that you often have no idea about.

Hide high amounts of sugar – 3 examples

To make the scale clear, here are 3 examples of hidden sugars:

  • 1 serving of ketchup (20 grams) contains 4.5 grams of sugar, almost a teaspoon.
  • 1 cup of fruit yoghurt (200 grams) contains between 25 and 30 grams of sugar, i.e. 5 to 6 teaspoons.
  • 1 serving of “honey mustard” salad dressing (50 ml) has 5.5 grams of sugar, which is a good teaspoonful.

You can see from this: 50 grams is not a lot, because actually with the 3 examples above plus a coffee with sugar you have already had your daily ration without having eaten anything substantial.

To get an even better comparison, I scoured my chocolate stocks. How much sugar is there in chocolate? Depending on the variety, I read 40 to 55 grams of sugar per bar.

The misunderstood sugar bombs: juices and smoothies

And now the sugar in drinks:

  • 1 glass (200 ml) of cola contains 21 grams of sugar, i.e. 4 teaspoons.
  • 1 glass of apple juice has 22 grams of sugar, so 4 teaspoons.
  • 1 glass of orange juice contains 18 grams of sugar, almost 4 teaspoons.
  • 1 glass of smoothie from the supermarket contains between 12 and 24 grams of sugar, depending on the type, i.e. between 2.5 and just under 5 teaspoons.

As you can see: juices and smoothies are just as big sugar bombs as cola! In a glass, we are in the order of magnitude of sugar from half a bar of chocolate . It is also not good that, compared to whole fruit, fruit juices lack the fiber that at least partially compensates for some unfavorable sugar effects.

We eat twice as much sugar as recommended

On average, every German eats around 100 grams of free sugar a day, i.e. twice the WHO ration. Interesting in this context: How does the WHO actually arrive at this amount of 50 grams, or 10 percent of the daily energy of free sugar? This recommendation is based on an evaluation and assessment of the studies that exist worldwide that investigate the question of how much sugar is healthy each day. It was found that those adults who hardly eat free sugar weigh less on average than those who consume a lot of sugar. There is also a relationship with the daily amount of sugar and the frequency of tooth decay.

To be fair, it has to be said that this limit is controversial among scientists. The WHO itself sees good reasons to recommend even less sugar: namely only 25 grams a day for women, i.e. 5 percent of the daily calorie intake. However, other organizations, including the German Nutrition Society (DGE), consider the evidence to be insufficient to further reduce the currently recommended amount of sugar of 50 grams.

The DGE also points out that the evidence that free sugar makes you fat and sick applies most clearly to sugar from beverages. Which brings us back to the beginning: sugary drinks, including juices and smoothies, are the plague.

How the free sugars can make you sick

But why actually? Here you have to differentiate between the free sugars glucose and fructose.

  1. Glucose gets into the cells quickly and directly. Because most of the cells in the organism need this sugar in order to gain energy and to keep the metabolism going. In fact, too little glucose in the blood can lead to life-threatening hypoglycaemia. That is why the body has several emergency processes to prevent hypoglycaemia. The problem, however, is: If glucose arrives in bulk in the digestive tract – for example because you have consumed half a bar of chocolate – the blood sugar level rises very quickly. This in turn causes a high level of insulin to be released, which quickly causes blood sugar to drop again. And this rapid drop makes a lot of people cravings. In other words: glucose is poorly saturated. The desire to eat remains, although the calorie requirement has long been met. How we all know:
  2. Most cells, on the other hand, cannot utilize fructose directly; it has a significantly lower impact on blood sugar. The fructose is processed in the liver. If there is always too much of it in the organism, the entire fat and carbohydrate metabolism gets mixed up. Among other things, fat burning is hindered. At the same time, fructose is converted into fat deposits much faster than glucose. This increases the risk of fatty liver disease, obesity, diabetes and high blood pressure. As if that weren’t enough, fructose blocks the feeling of satiety. So you run the risk of consuming more calories than you need.

Sugar saving tip for women

Let’s get back to the total daily amount of free sugar. Obviously, for weight and health, one should reduce the amount of free sugar in one’s diet to the recommended amount. The first step there, which is obviously especially worthwhile for women: Less sugary drinks! Also no seemingly healthy, so no juices, spritzers or smoothies. A complete renunciation of sugar is neither necessary nor sensible. It can even lead to eating disorders, as you can find out in the article ” Why living sugar-free is not for me “.

Exercise can offset sugar risks

Finally, some really good news: People who exercise enough usually have no problems with sugar. For them, it doesn’t really matter in what form they take the sweetness. Your body can easily tolerate the free sugar, glucose and fructose, and in fairly large quantities. The reason: exercise has an extremely positive influence on the sugar metabolism and makes the body cells more sensitive to the effects of insulin.

So there is still an answer to the question: How much sugar a day is healthy? Namely: the more and more regularly you exercise, the more sugar you can treat yourself to. Whether in cake, gummy bears or juice. So have fun doing sports. For example with our tips on how even a non-runner can learn to jog in 10 weeks.

Natural alternative medicine: 9 medicinal plants for every medicine cabinet

Albert Harrison / / Health
If you have a throbbing headache, annoying cough or excruciating stomach ache, quickly throw in a tablet – and off you go. It’s so simple, but conventional medicine often loads the body with chemical substances. Medicinal plants can be a natural alternative.

If they have physical complaints, many patients quickly resort to tried and tested medication. But the search for a natural solution can be worthwhile.

Medicinal plants, for example, can have remarkable effects that are often underestimated.

The popularity of medicinal plants is growing, however, precisely because of their good tolerance and low side effects.

In homeopathy, Bach flower therapy and Ayurvedic medicine, medicinal plants are an important part of treatment – whether spices, fruit or mushrooms.

They can not only help with physical complaints or sleep disorders, but can also be used in the cosmetic field.

Most of the time it doesn’t even have to be the most exotic plants, some medicinal plants can be found in almost every household or in the natural environment.

However, self-treatment is not always the right way, because there are medicinal plants that are only healthy in certain quantities, or some of which are poisonous.

Plants that you have collected yourself should therefore only be consumed if they are precisely identified and have sufficient specialist knowledge.

Lavender to calm you down

With its soothing scent, lavender not only drives musty smells out of the wardrobe, it also has a calming effect.

The scent and consumption of lavender relieves anxiety and panic attacks or helps you fall asleep, as studies on animals and humans show. Lavender, for example, is available in concentrated form as an oil and asleep spray – or dried in lavender sachets.

From a medical point of view, lavender is also a versatile aid that has been shown to help against coughs and to relieve pain and cramps, which can help with migraines and menopause.

The ingredients are also said to lower blood pressure , heart rate and breathing rate, but also to increase mood and satisfaction.

Lavender is also said to help against Alzheimer’s , dementia and the causes of strokes or epilepsy .

Lavender also has a lot to offer in the beauty sector – the purple flowers of the plant support scar healing with their anti-inflammatory properties and fight acne.

Thyme for colds

Most people are more familiar with thyme from Mediterranean cuisine, in combination with pasta or pizza. But this plant also has a healing effect. So their essential oils are recommended for respiratory problems.

The consumption of the medicinal plant helps with colds, especially against painful coughs and problems with the lungs. It also has an expectorant effect and relieves the urge to cough.

Sage – an all-rounder

Sage is very popular as a spice because of its intense taste. Since the consumption stimulates the intestinal function, it is especially served with fatty dishes and should therefore not be missing in any herb garden.

Its name is derived from the Latin word “Salvia”, which means “to heal”. The spice lives up to its name, because sage supports the body in healing wounds, for example, as it can reduce germs on wounds.

In addition, sage helps with increased sweat flow, cleanses the airways and relieves bad breath. Diabetic and the resulting inflammation should also be treated by taking it.

Picture gallery: 15 home remedies that you should always have at home

Chamomile inhibits inflammation

Grandma’s insider tip for gastrointestinal problems: chamomile tea. It helps to relax the irritated gastrointestinal tract, soothe the bloated stomach and counteract inflammation of the mucous membranes.

Studies on rats also show that the antibacterial, anti-inflammatory and calming effects of chamomile help with major problems such as acne, but also with wound healing and inflammation.

Chamomile can be used internally, but it is also suitable for external use in wraps, creams or infusions.

Dandelion helps with bloating

Dandelions are usually referred to as a weed – completely wrongly, because they too have health benefits.

Studies in animals and humans show that ingesting dandelion promotes intestinal health and also protects and detoxifies the liver.

Due to the potassium and insulin it contains, dandelion is considered a home remedy for diabetes , but scientific studies that unequivocally prove this are not yet available.

The bitter substances it contains promote the production of saliva and stomach acid as well as the release of digestive hormones and enzymes. This stimulates the appetite and digestion, which can alleviate symptoms in the gastrointestinal tract.

Important: The milky liquid in buttercups can lead to nausea and abdominal pain if consumed in excess.

Fleas for gastrointestinal diseases

Psyllium husks have the ability to bind 50 times the amount of water. In the event of diarrhea, they can therefore hold the intestinal contents together better.

The intake also helps with chronic constipation and irritable bowel syndrome, because the swelling increases the volume of the stool and it can be transported better.

Due to their viscous consistency, psyllium husks protect the stomach wall so that food can be transported better.

Ivy soothes a dry cough

For some it is used as an ornament on the house and for others it is hated as a weed: ivy also has a healing, antibacterial effect and thus fights bacteria, viruses and fungi.

As a home remedy, ivy is therefore particularly effective against dry coughs, bronchitis or colds. Its antibacterial properties are also beneficial for skin diseases or acne.

Regularly massaging ivy balm is also said to be beneficial for cellulite and poor blood circulation.

Aloe Vera soothes burns

Aloe Vera offers quick and effective relief for acute burns. Simply cut off a piece of the plant and pour the juice on the affected area.

Due to its healing properties, the juice also helps with other skin diseases such as psoriasis , wounds or blemished skin, which is why it is often used in the cosmetics industry.

In addition, aloe vera can also help with constipation thanks to the ingredient anthranoid, which activates the muscle activity of the intestine.

Marigold heals wounds

An ointment is mainly made from the flowers of the plant, which is then used for external application of poorly healing wounds and inflammations. In cosmetics, the marigold is also used as a moisturizing care product.

Important note: The information in this article is for general guidance only. To clarify a health problem, we recommend a visit to a trained and recognized doctor.

Interview with Mady Morrison: The best tips for yoga beginners

Albert Harrison / / Health
Fit, flexible and in good shape with Germany’s most popular yoga youtuber Mady Morrison. The 30-year-old from Berlin explains why everyone should really hit the mat.

Sympathetic, sporty, open. The Berlin yoga teacher Mady Morrsion has lived and loved her sport for 17 years.

She shares this passion with her around 837,000 subscribers on YouTube and regularly posts yoga and workout videos.

Mady spoke to FIT FOR FUN about the importance of yoga, her favorite asanas and the effects of Corona .

In addition, she gives three tips for anyone standing on the mat for the first time.

FIT FOR FUN : During the first Corona months, the number of your YouTube subscribers rose by around 200,000 to 837,000. Are you one of the few who benefit from Corona?

Mady Morrison : I find it difficult to put corona and profit into context. In the end, we are all affected by this pandemic and we have to struggle with it. Each in his own way.

The number of subscribers and views has grown, that’s correct. However, I did not make any profit from this situation! I’m just very happy that with the yoga videos I was able to help many people get through a difficult time.

Yoga helps us focus on ourselves and supports us in cultivating gratitude and caring …

FIT FOR FUN : Have you changed the frequency of your video uploads?

Morrison : The quality of my videos is my top priority. Visually, sound-wise and didactically, I am absolutely in love with details and rarely make compromises.

My goal is to create the best possible yoga experience for my students. That’s why I couldn’t produce more videos than usual even during Corona times.

FIT FOR FUN : I have to admit that I’m one of the newer followers. So far I have trained in studios, but have been rolling out my yoga mat at home since Corona. Is my reaction typical?

Morrison : Well, first of all, welcome – nice to have you with us! With all yoga and fitness studios closed, many simply had no choice but to look for online alternatives.

So new viewers landed on my YouTube channel. Basically, the feedback from my community hasn’t changed, but I’ve received an even greater expression of gratitude and appreciation.

FIT FOR FUN : What effects could the crisis have on gym concepts?

Morrison : I think a lot of them will be returning to the studios little by little. A smaller portion will likely stick with online training, and many now appreciate the combination of the two.

From the point of view of the studio owners, I could imagine that online courses will also continue to be offered if they are well received by the members. As a user, I also think it’s nice that I can take part in classes in Hamburg or Bali thanks to the online offer .

FIT FOR FUN : Does that mean that you train yourself as a student with others?

Morrison : Of course, as a yoga teacher you always stay a student. And as is well known, you never stop learning.

FIT FOR FUN : Yoga was originally more of a kind of “worldview”, almost religious. Today it is part of the sporty lifestyle and is offered in every hotel. What does yoga mean to you?

Morrison : One could probably fill entire books on this question. But to keep it short: for me yoga means above all acceptance, self-care and freedom! The yoga practice has taught me to give space to my feelings and emotions and to accept them exactly as they are. To accept me for who I am.

For me, yoga also means empathy, understanding and openness towards others. That I do not judge others, that I show compassion, that I am helpful and that I always act with a peaceful intention.

FIT FOR FUN : Why did you start yoga?

Morrison : When I was 13, I was totally inspired and motivated by my PE teacher. My grandma also taught yoga for a while. Totally crazy. She also gave me books from the 1960s, which was really fun.

FIT FOR FUN : At the time it was still more of a niche sport.

Morrison : At least it wasn’t as common as it is today. During my studies I started with Bikram yoga, i.e. yoga at 40 degrees room temperature.

Back then I was looking for something strenuous to burn off calories and sweat. But if you have been doing yoga for a few years, at some point the step to the “why” comes naturally.

FIT FOR FUN : What are your favorite asanas?

Morrison : When I want to relax, it’s the “Half Dove”, an incredibly liberating hip opener.

When I want something powerful, I turn the world upside down and do the handstand. This releases endorphins and gives you a good boost of energy.

FIT FOR FUN : What are your tips for people to whom these terms do not mean much, but who would like to start with yoga?

Morrison : 1. Start small! Ten or 15 minutes on the yoga mat are enough to get started. It doesn’t always have to be a whole hour.

2. Keep it simple! It doesn’t always have to be the fancy headstand pose from the Instagram feed. The sun salutation in its numerous variations is particularly suitable for the beginning. You already learn a lot of the basics here.

3. Positive mindset! I find it very important to come with an open mind and free yourself from the expectations of others. It’s not about being incredibly flexible or getting a certain shape. No! It’s about doing something good for yourself, your body and your mind.

FIT FOR FUN : Yoga is booming anyway – but why should everyone discover this sport for themselves?

Morrison : I believe that people who practice yoga regularly are more relaxed in their everyday lives – they can deal with stress and difficult situations more calmly. Yoga doesn’t just take place on the mat.

FIT FOR FUN : So it’s about the mental …?

Morrison : Yoga brings both mental and physical benefits. For example, back pain is one of the many reasons people end up practicing yoga. Because it helps.

Because yoga exercises strengthen, mobilize, stretch and relax at the same time. You just feel healthier and more agile.

Yoga can also contribute to a more upright posture, for example. I always notice this as a reaction to my free “30-day yoga challenge” that I offer on YouTube .

About halfway through I often get feedback from participants that they are being approached by colleagues about their demeanor and their radiance. That is probably the “yoga glow”.

FIT FOR FUN : Yoga has improved my flexibility and strengthened my shoulder and arm muscles.

Morrison : Yes, you keep yourself healthy and young. If you look at yogis who are 60 or 70 years old, they often have a very young charisma. That fascinated me from the start.