Did you know that our gut surface is as large as a tennis court?
Our gut is much more than just a digestive organ, because the gut and the intestinal flora itself produces and regulates hormones, vitamins, enzymes and makes it even possible to absorb all the nutrients from our food into the body. It also eliminates toxins and metabolic end products. Another often forgotten but extremely important function of our gut: It is the center of the immune system.
Did you know that 80% of your immune system is located in your gut?
The gut is therefore considered to be the center of our health.Because already Hyppokrates knew: “A healthy gut is the root of all health.”
The influence of drugs on the intestinal flora (gut flora)
The synthetic substances of antibiotics, painkillers and birth control pills have a major impact on the intestinal flora and kill our “beneficial” bacteria in the gut.
More robust and unfavorable bacteria and moulds can take advantage of this freed-up space and spread unhindered.
This creates an imbalance in the gut – a dysbiosis occurs. Not only digestive problems follow, but it can lead to many other symptoms.
Imbalance of the intestinal flora – Dysbiosis
A dysbiosis in the intestinal flora can cause a whole series of complaints, this on a mental and psychological level. Complaints such as :
Skin diseases such as acne
Thyroid problems, etc.
Besides medicines, antibiotics and the birth control pill, the modern and industrial diet is a big stress factor for the gut. Too much sugar, gluten, convenience foods, low-fiber foods and sweeteners predominate in today’s diet.
Moreover, Stress, a lack of sleep and poor movement are factors that influence our intestinal flora negatively.
Requirement for a healthy gut
The following points are essential for a healthy and functioning gut:
A diet rich in dietary fiber and natural foods
Stress management (plan for sufficient relaxation)
Moderate and regular exercise
Quality and sufficient sleep
This damages the intestinal flora
Fast food and convinience meals
Birth control pills
Low fiber diet
Too little exercise
Do you find factors that apply to you and make you feel unwell?
The brain and the gut work in constant change. If your gut is well, your psyche is well!
3 Food-Combos for a healthy gut
1. Oatmeal & Vegetable yogurt
Vegetable non-pasteurized yogurt contains lots of lactic acid bacteria, oatmeal is rich in fiber and has a prebiotic effect and regulates gut activity.
2. Sourdough Bread & Fermantized Cabbage
Due to fermentation, the cabbage is full of prebiotic lactic acid bacteria that are good for your gut. Likewise, sourdough, even if the bacteria die through baking, it is very digestible thanks to fermentation.
3. Quinoa & Salad
Quinoa contains many valuable nutrients and provides high quality vegetable protein, a colorful salad contains many vitamins, minerals and fiber which are a benefitial for the gut.
Keine Zeit richtig zu essen? Dann wenigstens Gesund.
Entgiften, abnehmen oder einfach gesund snacken
Der Swiss QUBE ist vielseitig einsetzbar und unterstützt Dich beim abnehmen, entgiften oder einfach nur gesund und leistungsfähig durch den Tag zu kommen. Der QUBE ist ein vollwertiger Nährstoffwürfel mit Rohstoffen höchster Qualität, damit Ihr Stoffwechsel optimal verbessert werden kann.
Der QUBE ist nach Schweizer Qualitätsrichtlinien produziert
Er enthält 100% ausgewählte und landwirtschaftliche Rohstoffe
Enthält keine künstlichen Aromen und Konservierungsstoffe
überzogen mit echter Schweizer Schokolade
Für wen ist der Swiss QUBE geeignet?
Für Sportler, Abenteurer, Hausfrauen & Workaholics. Der QUBE ist die gesunde Mahlzeit im stressigen Alltag, egal für wen.Er ist immer und Überall einsetzbar, auch als Ergänzung im Alter absolut perfekt.
Warum Swiss QUBE? Weil der Swiss-QUBE einfach, schnell, nachhaltig und natürlich ist. Kein überlegen mehr was man essen soll, der QUBE hat immer und überall Platz. An stressigen Tagen kann der QUBE sogar als Mahlzeit Ersatz dienen ( 4 Stück ersetzen eine Mahlzeit).
Die Vorteilevon Swiss QUBE gegenüber anderen Snacks
Nachhaltige und gesunde Gewichtsreduktion durch einen ausbalancierten Stoffwechsel
Vitalität und Gesundheit, weil der QUBE alle benötigen Nährstoffe enthält
Kontinuierlicher Fettabbau durch ein harmonischer und balancierter Insulin und Zuckerspiegel
Ausgleich des Säuren-/Basen Haushalts
Entschlackung und Entgiften
Vollwertiges Nahrungsmittel für Zwischendruch
Flexibel einsetzbar, ganztags, als Snack oder als Mahlzeitersatz
Deine Stressresistenz verbessert sich
Du kannst dich entspannt auf Deine Projekte konzentrieren, denn Dein Nährstoffbedarf ist abgedeckt und du nimmst zudem noch ab.
Als Ernährungsberaterin bin ich immer sehr skeptisch bei den vielen Produkten die auf dem Markt sind. Swiss QUBE hat mich aber mit seinen Inhaltsstoffen, seinem Einsatzgebiet sowie der Einfachheit überzeugt. Ich setze den QUBE regelmässig für mich, wie auch für meine Kunden ein. Stressige Zeiten kann man auch gesund überstehen.
Here you can find some of my favorite recipes which I have found through the last couple of month. A great inspiration is Mrs. Flury. She has lots of healthy and at the same time very delicious recipes which are easy made as well as kids friendly. Check out her homepage for more delicious ideas.
Fats are unfortunately so often feared as “making us fat”. The truth is that our body needs some fat from food. Moreover fat is an excellent energy store from a biochemical point of view.
For humans as well as for animals, fat is the only way to store energy compactly in larger quantities. The downside: Fats have the highest caloric value of all the macronutrients and provide with about 9 kcal (37 kJ) per gram twice as much energy as proteins or carbohydrates.
Apart from the industrially produced trans fatty acids, all fatty acids have a specific function in the human body. There are basically no “bad” or “good” fatty acids.
Nevertheless a large imbalance within the fatty acid groups can cause significant health problems. This imbalance exists in particular in the ratio between saturated and unsaturated fatty acids.
What is the function of fat?
Fat is a major source of energy. It is acting as a carrier of the fat soluble vitamins A,D,E and K. These can only be absorbed with the parallel presence of fats. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves.
Moreover fat is essential for blood clotting, muscle movement, and inflammationprocesses. For long-term health, some fats are better than others. In addition to this fat is a flavor booster and therefore generously used in restaurants.
Yet fat consumption does not automatically mean the unloved fat padding on the waist, stomach and hips. Moderate and selectively used and enjoyed, fatty foods are an essential part of our diet.
Saturated and unsaturated fatty acids
When it comes to fat intake, it is enormously important what kind of fats we consume and in what ratio. The quality of dietary fats plays a role that should not be underestimated: There are saturated and unsaturated fatty acids.
Unsaturated Fats are Omega-6 and Omega-3 fatty acids. Unsaturated fatty acids are mainly contained in vegetable foods such as vegetable oils, oil fruits, nuts and seeds as well as in fatty fish (e.g. salmon, mackerel or herring).
Unsaturated fats are classified into monounsaturated– and polyunsaturated fatty acids. Monosaturated fatty acids are for example olive oil, rapeseed oil, peanut oil, almonds and hazelnuts.
Our body is not able to build polyunsaturated fatty acids ourselves. We have to supply them to our body in the form of food. Therefore they are called essential fatty acids.
Omega-3, Omega-6 and Omega-9 fatty acids
These essential fatty acids are also known as Omega-3 and Omega-6 fatty acids. Important is the ratio between Omega-6 and Omega-3. In inflammatory diseases, Omega-3 and Omega-6 are particularly important, as these fatty acids regulate inflammatory processes.
While the Omega-6 has a pro-inflammatory effect (which is not primarily bad, since the body also needs these factors, e.g. for blood clotting and wound healing), Omega-3 is the anti-inflammatory counterpart.
Today, the average omega-6/3 ratio in the population is about 15 : 1, while a ratio of < 2.5 : 1 is seen as inflammation neutral.
One of the main causes of this imbalance is the increased use of cheap vegetable in the food industry. These vegetable oils are rich in omega-6. Which is especially a big component of animal feed (soy bean pellets). Given the high omega-6 content of soy bean oil (over 50%), this alone is a big source of Omega-6 in our daily diet.
In addition, sunflower oil (64%), corn kernel oil (52%) and soybean oil (51%) with correspondingly high Omega-6 proportions are often used. On the other hand wild game-meat or the meat of grass-fed animals without corn feed is a source of good fats. In addition, we generally eat too few fish products or Omega-6-rich products from fish that have also been bred with industrial feed.
Vegetable oils such as flaxseed oil contains a particularly high amount of Omega-3 (56-71%). This “vegetable” Omega-3 fatty acid can only be converted to the important Omega-3 fatty acids EPA and DHA to a limited extent, however, since the conversion process is generally already occupied by the high proportion of Omega-6 fatty acids. Only fish products/oils contain EPA and DHA directly.
The recommended amount of EPA and DHA are 2 gram per day (which means a daily amount of 100g herring or 250g salmon or even 3000g cod). As most of us are not able to eat this amount of fish and the quality of the fish we can buy in our supermarkets are also highly questioned, a supplement is advisable.
Too little amounts of Omega-3 can have negative effects on physical and mental well-being. Then Omega-3 contribute to normal brain and heart function. Moreover they stimulate a balanced immune system and lowers blood pressure.
Also an increased consumption of the monosaturated Omega-9 fatty acids such as Olive oil, nuts and avocados can reduce or prevent cardiovascular diseases.
Omega-3 fatty acids are as we know essential for our bodies. Nowadays it is very difficult to consume them in the daily diet, so it is advisable to take them in form of a supplement.
Omega-3 fish oil capsules or krill oil can be used very well for this. It is important to pay attention to the quality of the oil.
A sufficient supply of Omega-3 fatty acids (EPA/DHA) offers pregnant prenatal protection, promotes eyesight and intelligence, as well as stress resistance in children and adolescents.
In adults, it reduces the risk of depression, aggression and heart disease and alleviates menopausal symptoms. These polyunsaturated fatty acids also have a very positive effect on seniors; they reduce the risk of dementia and alzheimer’s disease.
An good quality Omega-3 Supplement from fish oil needs to be:
ultrapure, natural and without artificial additives
fresh and sustainable fish raw materials
For humans, saturated fatty acids serve primarily as a source of energy and energy storage, but are also involved in the formation of biomembranes and protect the internal organs.
Saturated fatty acids are often found in high amounts in animal products such as butter, tallow, lard, meat and milk. It contains mainly unsaturated fatty acids. But some vegetable fats also contain many saturated fatty acids, for example coconut fat, palm oil, palm fat and cocoa butter.
Saturated fatty acids make a fat solid. The rule of thumb is therefore: The more solid a fat is, the more saturated fatty acids it contains. Butter, for example, contains 66 percent saturated fatty acids, coconut fat even 92 percent.
What is special about saturated fatty acids is that the body can produce them itself and is not dependent on the supply via food.
Too many saturated fatty acids as in bacon, salami, sausage, pizza, burgers and fries but also dairy products and pastries gradually lead to overweight and vascular occlusion. Saturated fatty acids primarily serve the body as an energy source.
Nowadays, the real problem are the hidden fats, which makes up to 50-70% of our fat consumption. With hidden fats I mean the fat content of foods that are mostly not directly noticed. For example: convenience products, ready-to use products, fast food, meat, diary products such as cheese, eating out (restaurants), pastries, etc.
With all the news and warnings about the dangers of high cholesterol, many people view cholesterol as a “bad” substance that should be eliminated completely from our lives. In truth, cholesterol serves some important functions in the body. In order to understand how cholesterol affects the body, one must first understand what cholesterol is.
Cholesterol is a waxy substance that is attached to the fats in our bloodstream and is present in all of the cells of the body.
Two thirds of the cholesterol required is manufactured in the body, mainly by the liver. Only one third is received with food. Cholesterol is an important regulator in the bloodstream, as it helps to regulate the formation of many cells as well as hormones.
HDL/ LDL Cholesterol
There are two main types of cholesterol. The first type is called LDL cholesterol, and the other is HDL cholesterol. LDL cholesterol, otherwise known as low-density lipoprotein, is considered the “dangerous” cholesterol. LDL cholesterol can build up on the artery walls. Over time this plaque build-up blocks blood flow, reducing circulation and causing stress and damage to the heart. This raises blood pressure, and eventually leads to heart disease or a heart attack. Individuals that have higher levels of LDL run a much higher risk of having heart disease. Although LDL is affected by genetics, there are several precautions that individuals can take towards keeping safe LDL levels.
The other form of cholesterol is HDL, or high-density lipoprotein. HDL is considered the “good” cholesterol. HDL cholesterol is important for the body to have as this type of cholesterol helps filter out LDL cholesterol from the lining of the arteries, as well as transporting fat in the bloodstream (triglycerides) to the liver so that it can be excreted from the body. It is believed that even having high levels of HDL is safe, as it can help protect one’s heart from a heart attack or stroke. Low counts of HDL could potentially lead to a heart attack and stroke, however this is rare for people eating a western-style diet, which is typically high in both forms of cholesterol.
Caffeine is not a dietary supplement but the most widespread and most frequently abused psychoactive stimulus in the world.
The consumption of caffeine is the subject of one of the longest and largest uncontrolled drug studies ever conducted in humans, comparable at most to alcohol, and still ongoing.
Many people can not imagine to start their day without a coffee in the morning or any other caffeinated product to wake up and be ready for the day. Within 15 to 30 minutes caffeine gets completely absorbed in the body and is distributed in all body tissue including the brain.
Which products contain caffeine?
The well known products like coffee, especially green and black tea, energy drinks and Coca Cola.
But there are 60 different plants such as Matcha, Guaraná and Cacao which contains caffeine.
Medication such as weight loss pills and painkillers can contain caffeine as well.
Limonade and Ice cream can contain caffeine too. And did you know that a cup of green tea contains as much caffeine as 60g of dark chocolate?
Dark chocolate contains double as much caffeine as brown chocolate. 60g of dark chocolate contains 30mg of caffeine.
Depending on the consumed amount, physical activity and the individuals varying sensitivity caffeine affects:
the sugar balance and energy consumption
the central and autonomic nervous system
the cardiovascular system
the calcium and potassium metabolism
Caffeine makes us more alert and concentrated and increases performance.
This happens because caffeine raises the adrenaline and cortisol levels in our bodies. It also blocks the receptor of adenosine, which is a chemical substance or indicator that continuously records how much time has passed since we woke up in the morning. The longer we are awake the more adenosine is produced. When adenosine reaches it’s peak, an irresistible desire to fall asleep occurs.
Caffeine works by successfully fighting with the adenosine to attach itself to the adenosine docking sites or receptors in the brain. If the caffeine occupies this receptor, it deactivates or blocks the process of adenosine and we do not get sleepy. The fatigue signal is suppressed by caffeine even though there is a high level of adenosine.
How adenosine woks
Absorption in the body
The absorption of caffeine into the blood circulation takes as we already know, 15 to 30min. But the problem is how long it remains in the system. The half-life of caffeine is around 5 to 7 hours. This means it takes 5 to 7 hours to reduce the concentration of caffeine by 50%.
So if you drink a coffee at 7pm, at midnight will be still 50% of caffeine active working, and this is quite a lot. In some cases the degradation can take up to 20 hours.
Result of this: we can’t fall asleep or sleep through very well.
Caffeine is degraded by an enzyme in the liver. There are some people which are more sensitive regarding caffeine which means the enzyme works less efficient and the degradation takes more time. For them it is not to imagine drinking a coffee so late, because there is no way they can fall asleep. (I am one of those;-)).
But there are others which are less sensitive and the enzyme works more efficient. Those people can easily drink their beloved coffee late at night and sleep like a baby afterwards. How this enzyme works is genetically set.
Age also plays a role. Then the older we get, the slower we break down caffeine and the more sensitive we react to it’s sleeping disturbing effects. (I am only 32 years old!)
Effects of caffeine
Already a single intake of 50 to 200mg of caffeine , which is about 1 coffee, can improve alertness, awareness and the ability to remember and learn.
The reaction time is shortened and memory performance capacity is increased. –> but only for tasks of moderate difficulty. For complex tasks caffeine can even reduce performance. The lower the level of memory performance at the beginning of the intake, the more is the benefit for the individual.
For people who are already on a high level of memory performance, taking caffeine can even be counterproductive and leading to reduction in mental performance.
Caffeine can have dangerous side effects such as
Restlessness up to states of anxiety
Increases urge to urinate
To illustrate the impressive effects of caffeine, NASA researches dosed various drugs to spiders then observed the webs the spider created. The result was quite impressive: Spiders influenced by caffeine were obviously unable to spin a net that was logical or useful. Even compared to the other drugs the result was miserable.
t makes clear that caffeine has a strong stimulating effect. In addition to this caffeine is the only addictive substance that we give our children without hesitation.
Regarding the European Food Safety Authority (EFSA) a daily dose of 5,7mg per kilo bodyweight is for a healthy adult safe. for teenager there is a max. reccomended amount of 3mg per kilo bodyweight. This at a maximum of 200mg per portion which is as much as 2 cups of coffee.
Pre-Workout benefits of caffeine
There are some pre-wokout benefits: Caffeine increases the desire to move and it promotes fat burning. The best time to get the advantage out of this is to consume your caffeine product directly before you workout which means about 30min before your workout. It is most useful for workloads of 1-20min.
Nice to know:
Decaffeinated does not mean no caffeine
Something which is really important to know is that a decaffeinated coffee does not mean free of caffeine.
A cup of decaffeinated coffee still contain 15 to 30% of the caffeine dose from a normal cup.
What is actually Protein and for what do I need it except building muscles?
No, It is not only meat, like calcium is not only milk right? And it is not the one and only reason why a bodybuilder looks the way he looks like. In the following post i would like to give you some more insights, so that you are the PRO regarding Protein after this.
Protein is a nutrient which is essential for the cell structure of hair, nails, skin, organs, tissue and muscles. Without protein it would be impossible to build, repair or maintain muscle tissue as well as building up a great fitness. But there is much more behind than only building muscle tissue: Protein represents the essential component of all living cells in a human body!
Moreover proteins are crucial for the immune system.
Proteins act as a biocatalisator in the metabolism and hormons consists of protein too.
Another important task of Protein is to transport the oxygen from the lungs to every body cell and to our brain.
Protein is important for the transmission of nerve impulses, the structure of collagen, the are antibodies and coagulation factors.
Chemically, protein is composed of 22 amino acids, which are organic compounds. 9 of them are essential which means the body can’t synthesize them itself and must be consumed from outside sources.
Our body can’t really store the amount of protein for a long time, that’s why we need to eat them on a regular basis.
But where do I get these proteins from?
The sources of protein can come from meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts and seeds.
Complete protein sources also called high quality protein sources are those sources which contains all the amino acids we need, such as meat and dairy products, quinoa, buckwheat, hemp seeds, chia seeds and soy.
Many plant-based proteins are not complete proteins. These include beans, grains and legumes as well as vegetables, which contain not the whole spectrum of needed amino acids as well as smaller amounts of protein.
When you are vegetarian or even vegan it is important to have the knowledge how to mix different proteins to make them complete protein sources. Incomplete proteins can be combined to create complete protein sources.
These are examples of combinations that create complete proteins:
– Beans and rice
– Peanut butter and whole grain bread
– Macaroni and cheese
– Corn and legumes
All of those sources are good which one you choose is depending on what your goal is as well as how your personal preferences looks like.
What is the recommended Protein intake?
The recommended amount of protein can be from 0.8 grams of protein per kilogram of body weight up to 3 grams of protein per kilogram. Or in other words somewhere between 18 and 35 % of the whole amount of your daily calorie intake.
This means it is really individual and your nutrition coach needs to look into the big picture including your health status, your goals and your activity level.
Lets break this down for a healthy, regular person:
Most people need 20 to 30 grams of protein per meal. Example: Women 65kg / daily calorie consumption about 1700kcal Her goal: fitness and fat-loss
Each gram of protein contains 4,1 calories. With the information of the described women, you should have a minimum amount of about 1,5g/kg protein per kilo of bodyweight. Which means with 65kg an amount of 78g Protein = 312kcal. This is around 19% protein of the whole calorie consumption of 1700kcal.
Most people are much lower in their protein intake and are around 10-15%. Through my work with clients who wanna achieve a weight loss this is one of the key factors for success. Moreover it just supports the journey and makes it easier to avoid cravings. Then a lot of research has shown that protein has satiety effects.
Can i even eat too little Protein?
With undersupply of protein, for example by decreased food intake, not optimal vegetarian or vegan nourishing ways or simply increased need by illness, rehabilitation or sport the body operates predatory exploitation at its own reserves. This means that the body’s own tissue (e.g. muscles, hair, nails, connective tissue) is reduced, which can lead to hair loss, fragile nails, muscle loss, weakness and constant craving for sweets.
Some examples to get your needed amount of protein
Nowadays we can read a lot in the web or magazines about how best your nutrition should look like or which diet fits you best to achieve YOUR goals. But everybody of us is one of a kind and these diets and rules can`t work for everybody.
But we have good news for you, there is a general rule everybody can follow if you have goals to improve your lifestyle, health or weight lost.
First of all, it is all about the calorie intake. Don`t get me wrong, of course it also matters what kind of calories you eat, but the main and basis of the Pyramide is about the amount of the calories you give your body. In the big picture you can follow this rule. More about this will follow later in a separate post.
2. We have 3 main Macronutrients: Fat, Carbohydrates and Protein. Apart from the Calories it is also really important to get enough Protein in, especially if you want to loose fat in your weight loss program instead of your value muscle amount you own. 1,5g Protein per KG of Bodyweight should be a minimum when we want to keep our muscles and loose fat therefore.
3. Micronutrients: now we go a little deeper in the detail and this post needs for sure a more explained Blog. Micronutrients don`t bring us energy into the body but they are essential for our health and well beeing. And this is exactly one of the reasons why we can`t just put calories in us from food which is low in micronutrients like Vitamin A-E, Iron, Jod, Calcium, Magnesium, Zinc, Selen and also essential faty acids.
4. How you set the timing and frequenz of your meals really depends on your body composition, your goals, your stress level, your mental status and your activity level. Here is NO general rule available and to find this out is a good coaching needed.
5. On top of the Pyramide are the supplements. This is really a detail and only gets important when there is a deficit here which is not manageable no more with a normal intake of food. Supplements for Sportsmen and Athletes makes sense but also here it needs an exact Analyse of the Individuum to find the one supplement which fits.