Habits Means Motivation Nutrition Sports and Exercise Wellness

Healthy and Sustainable

Mindfulness, awareness, and rethinking habits are the themes. Start again and again with simple basics. "Give yourself a pat on the back sometimes!" - so you never stop learning, also with nutrition. Fasting in everyday life is a matter of practice because the implementation is not problem-free for everyone, but rather a matter of course that can become a habit. Fasting can be supplemented with "interval training". Growth hormone effects, BDNF can be significantly increased. Regenerative effects are documented and proven as well as cognitive abilities increase.

Asparagus with Frowner’s Guacamole and Tofu Oven Biscuits

White and green asparagus contain 90 per cent water, proteins, a few carbohydrates and fats, and only 150 calories per kilogram. Nevertheless, the vegetable is not lacking in minerals such as potassium, which has a correspondingly positive effect on the nervous system and blood pressure. Remember the considerable amount of calcium and phosphorus. Eating asparagus stimulates kidney activity and therefore has a diuretic effect. However, anyone with kidney problems should avoid asparagus.

Ginger (Zingiber officinale) – ancient medicinal plant

Like no other root, ginger can suppress nausea (travel and seasickness). The essential oils of the root have an antibacterial and antiviral effect, making it an effective remedy for flu-like infections. Ginger can counteract stomach irritation and gastritis by regulating the mucus layer and stomach acid. Depending on the origin of the ginger, differences in quality and composition or concentration of various ingredients must be considered.

Rhubarb Vegan

Mix the water and softened butter nicely with a whisk in a separate container, and pour over the flour. Knead into a dough (mixer) and roll out finely on baking paper Place on the baking tray with baking paper, prick with a fork and chill for 30 minutes (refrigerator) Sprinkle one tablespoon of cane sugar by hand over the entire cake batter Sprinkle chopped almonds as desired Cut peeled and washed rhubarb stalks into 1.5 cm thick slices Arrange the rhubarb slices in a circle Whisk the soy cream and vanilla sugar together and pour over the rhubarb drop by drop.

Frowner’s Apple Strudel

Add apples, lemon or orange juice, cinnamon, and raw sugar, and lightly fry/steam (approximately 5 minutes, depending on quantity) until the escaping liquid evaporates. Remove the pan from the heat and stir in the grated hazelnuts, almonds, and sultanas. Preheat the oven to 180 °C. Place a sheet of strudel pastry on a clean kitchen towel and place 2 tbsp filling on the bottom edge. Fold in the side edges and carefully roll up the sheet, starting at the filling. Place seam side down on a baking tray and brush with oil. Do the same with the other sheets until the filling is used up.

More independence with weight loss

Stews: Vegetables, lentils, potatoes, chickpeas, various trimmings and seasonings can be combined in many ways and are easy to prepare. Tip: use a large pan, even in a single household, portion the stew and freeze. With creativity, you can eat healthy and varied food for several days, saving money and time, such as tofu, salad or hummus side dishes. For instance, cauliflower can be prepared in many different ways. Inspirations at stirnrunzler.com. Cauliflower gently cooked in the oven or cauliflower pizza.

2023 – A More Intense and Subtle Year

More cardio workout and exercise. In healthy sixty-year-olds, their heart rates may occasionally reach 180 or even slightly higher. This can be hazardous to health in the rarest situations. Leave high-risk sports to professionals and adequately trained people. Several factors must be considered, including preparation, knowledge, and experience. Most of the time, you don’t need competition to boost your health. But having a workout partner, on the other hand, can be motivating and helpful. A sparring partner does not have to be a boxer, for example. Minimising risk, increasing enjoyment, and sharpening focus are essential considerations.

A Kiwi per Day Supplies the Recommended Daily Vit C

After the kiwi became established in the European fruit markets during the 1970s, its consumption increased almost a hundredfold within ten years. Nevertheless, a well-known gastronomy critic described the kiwi as a "tasteless softie". Not entirely understandable when you consider the health components but also the careful preparations of the fruit.

Staying Warm and Taking Care of Oneself

To strengthen the throat and mucous membranes, sea salt nasal sprays are helpful in dry air and heated rooms. If you have a cold, it is advisable to take Echinacea drops (mixed in water) several times a day. You can also rub these drops (pure) on your forehead, chest, and back. Echina sore throat lozenges are also helpful when used with essential oils. (Echinarom of Spagyros is paid for by basic insurance if prescribed by a general practitioner.)

Pomelo – the “Big Princess” in the Realm of Citrus Fruits

The pomelo fruit was bred in Israel at the start of the 1970s by crossing grapefruit and pomelo. It quickly became a popular citrus fruit in the country, alongside tangerines, oranges, and lemons. After being grown in Israel, South Africa, Southeast Asia, and China, the fruit then named "pomelo" or "honey pomelo" appeared independently on European markets. In a warm and frost-free climate, the evergreen pomelo tree grows up to 15 meters tall. Pomelos weigh between 500 and almost 2000 grams. However, the pear-shaped pomelo's weight is partly attributed to its skin and the underlying white protective layer (or pith), which is up to two centimetres thick. The pith should be removed during preparation because of its bitter substance.

Cicorino Rosso

Cicorino Rosso salads or vegetables typically contain the bitter substance lactucopicrine, which is beneficial for digestion. It stimulates gastric juices and bile, promotes salivation, and has a diuretic effect. In addition, the real star component of this plant is carotenoids. Its mineral content includes calcium, potassium, magnesium and iron, B vitamins, vitamin C, and folic acid. The free radicals found in the plant, which produce antioxidant substance, protect against cancer, strengthen the heart, and promote circulation. Cicorino Rosso is, hence, very healthy.

How to Eat Less and Still Enjoy Food More

Low-carb diets are not only used by professional athletes, bodybuilders, and those with well-developed muscle mass. Eating less carbs, more protein, and more high-quality unprocessed foods like lentils, chickpeas, barley, oats, wheat, rye, spelt, peas, lupins, soy, and vegetables leaves you satiated for a much longer time. This also significantly boosts endurance during exercise and training. Although potatoes are still regarded as a climate-friendly food in German-speaking countries, some potato dishes have a detrimental effect on one's health, especially with excessive consumption. Consistent exercise and an occasional intense workout will increase your physical vitality within a few weeks or months, particularly when paired with a healthy, invigorating diet.

Habituation and Weaning: A Strategic Adjustment and Cost-cutting Approach

For example, a person can save up to CHF 6000 per year on food if they don't constantly buy and consume ready-made products. Even with minimal knowledge, a healthier lifestyle is attainable without having to sacrifice enjoyment. If you are well-organised, meal preparation does not necessarily take up valuable time. And if the occasion requires it, a pre-made salad or a quick meal is not so terrible. Fewer intake of heavily processed foods promotes health, which in turn boosts your daily performance. Additionally, by regularly doing meal preparation, you can save an average of CHF 3000 per year and possibly even up to CHF 6000.

Consuming dairy products and sweets every day?

Various substances in milk, such as hormones or substances that, in turn, stimulate the formation of certain hormones, have an impact on the body and skin. There is a connection between milk consumption and a higher risk of skin diseases, such as acne. This has been proven by several observational studies involving children, adolescents, and young adults between the ages of seven and 30. It’s found that this correlation became stronger the more milk is consumed. Although milk in coffee or muesli is an integral part of the majority's daily fare, animal products are resource- and energy-intensive. They require much more space and water, hence generating more greenhouse gases than plant-based foods.

Caraway – a spice, a culinary delight, and a medicine all in one

Always carrying caraway on you is cheaper and preventative, especially if you have to eat out. Almost every salad is easier to digest if you sprinkle some caraway seeds on it. It is, of course, particularly digestible when served with all types of cabbage and pulses, and it is a special treat when sprinkled on raw beetroot, carrot and celery salads. Caraway also goes well with cheese and potatoes. If you love cheese fondue, you can do without the schnapps afterwards with caraway, or you can go straight for caraway schnapps (a popular spirit, especially in northern Germany). This tangy spice can also be used in sauces, soups, bread, and savoury cakes and pastries.

Frowner’s fruit tiramisu with pomegranate seeds

Wash, dry, and pit the fruit and cut it into small pieces if necessary. In a bowl, mix the vegan whipped cream with the quark cream. You can also use vegan quark. Cover the bottom of a sealable glass dish with the cream. Add the seeds, mango slices, and a few chopped orange slices to taste. Place the ladyfingers (sugared side down) on top of the seeds and mango, packing them tightly together, and press down. Drizzle over some freshly squeezed orange juice and pomegranate juice. Again, cover well with the mixture of vanilla quark and vegan whipped cream, add another layer of fruit, press down another layer of ladyfingers, drizzle with juice, and sprinkle with more seeds if you like. Cover with the rest of the cream. Seal and leave in the fridge for at least 24 hours (preferably 48 hours).

Boost your immune system and mood with oranges

In Europe, oranges are harvested from August (early varieties from Seville) to May (late variety from Tardivo di Sanvito, Sardinia). The most prominent orange-based product in global trade is orange juice, which mostly comes from Brazil and is traded in the form of concentrate (syrup). Fresh oranges have also become firmly established in the food industry in numerous countries. Oranges are often sold in an orange wrapper, a practice which used to be carried out for protective purposes but is now used as an advertising tool.

The Day of the Dead – We celebrate life!

Every year in many parts of Mexico, but especially in the traditional south of the country, revellers wear colourful costumes, hold pageants and parties, sing, dance and offer gifts to the departed. In 2008, UNESCO included the "Dia de los Muertos" in its representative list of intangible cultural heritage of humanity. Although the festivities are celebrated by almost all Mexicans today, they date back several thousand years to the region's indigenous people. In the cultures of the Aztecs, Maya and other peoples, mourning the dead was considered disrespectful. For them, death was a natural phase in the life cycle, and the deceased were symbolically kept alive in spirit and memories. During Hanal Pixán, as the Mayan festival is called, the souls of the dead are believed to return to the realm of the living temporarily.

Frowner’s Winter Salad

As it is high in the red pigment betanin, beetroot has a strong protective effect. The ancient Egyptians recognised the healing powers of the celery root. The Indians and Romans also valued the detoxifying effects of the strongly scented tuber. Celery found its way to Europe in the 8th century AD. Carrots contain more beta-carotene than any other vegetable. The body converts this into vitamin A, which has a strengthening effect on the eyes. This also protects the cells against free radicals. Two carrots a day are enough to meet your daily requirement.

Aubergines (Solanum melongena) – healthy and quick to prepare

The aubergine was introduced to Spain in the 13th century and subsequently made its way to Italy. The first verifiable examples of it being cultivated can be traced back to China, although this is also suspected to have taken place in India. Because of its bitter taste, the aubergine was first used as an ornamental plant in Europe. Called "devil's egg" by Arabs, the French term "aubergine" became established. "Melanzana" is the name of the vegetable/fruit in Italy, which means "unhealthy fruit". "Eggplant" is what the aubergine is called in parts of the English-speaking world (US, Canada, Australia). This name refers to an old aubergine variety that was the size and colour of a hen's egg.

Cauliflower season has begun

Cauliflower is a flowering vegetable, as its name suggests – its name comes from the many flowers on the inflorescence. Cauliflower is sold all year round. Anyone who values fresh, regional products in Switzerland will likely prefer to buy from October to April. Cauliflowers should be prepared as carefully as possible to preserve the many vital substances they contain. However, they can also be eaten raw. This way, the goodness in the cauliflower will not be lost. Cauliflower contains a lot of water, is low in calories (25 calories per 100 grams), high in fibre and therefore easy to digest.

Frowner’s corn chips with English cheddar cheese and green olives

Ingredients: Nacho chips English cheddar cheese Pitted green olives without oil Preparation: Line a baking tray with baking paper. Add the nacho chips to the tray. Cut the olives into fine

‘Pink’ chia power pudding

The seeds of the chia plant (Salvia Helvetica) are rich in dietary fibre and are therefore considered very filling. Chia seeds swell up a lot when placed in liquids because they can absorb 25 times their weight in water. This increases the weight up to 10 times and therefore the volume of a meal. However, the amount of calories remains constant, and the satiated feeling lasts longer. Chia seeds are good for low-calorie diets. Chia seeds have been approved in the EU since 2013. At that time, they were a novel foodstuff. Originally from Mexico, the chia plant is cultivated in many Latin American countries and was a basic foodstuff and remedy of the ancient Maya people. Chia seeds outperform many other tried and tested foodstuffs in terms of the amount of antioxidants, calcium, potassium, iron, omega-3 and omega-6 fatty acids they contain. "Chia" is a Mayan expression and aptly means "strength".

Dates – the healthy substitute for sweets

The many healthy ingredients in dates can support the metabolism, the nervous system and the heart muscles and lower LDL cholesterol. According to various studies, B vitamins can have a calming effect on people suffering from nervousness and general restlessness. B vitamins are also known to lower blood pressure. Dates contain B3 and B5 vitamins. So, this fruit can also be enjoyed in the evening without any problems. This is also down to the fact that dates contain amino acids. For example, the amino acid tryptophan is a precursor to serotonin. Tryptophan can be converted to melatonin. This hormone binds to nerve cells in the brain and can therefore also have a calming effect and relieve nervousness and insomnia.

Ligurian flatbread with rosemary – focaccia

Sauté one finely chopped onion in olive oil and a tablespoon of whiskey and add finely chopped frozen spinach. Next, add 200 ml of water mixed with 1 level tablespoon of fat-free Morga bouillon powder, some pepperoncini and two bay leaves and simmer. Drain and allow to cool in the colander. Place on a kitchen towel and remove the bay leaves. Spread another handful of frowner's focaccia dough out on a baking tray lined with baking paper. Prick with a fork and brush with olive oil. Add 3-4 finely chopped tomato slices to the dough. Top with a few rosemary needles. Add the spinach (to a height of 1.5 cm) using a spoon and leave some space around the edges. Lay the finely cut mozzarella slices on top of the spinach, sprinkle with pizza seasoning and brush with olive oil.

Zucchini pasta al frowner

Immigrants brought zucchini to Europe in the 17th century. Zucchini belong to the "pumpkin family", and the name is derived from the Italian term "Zucca", meaning pumpkin. This vegetable comes in different shapes and colours. It is usually harvested when half-ripe. The skin of tiny, hard zucchini is more delicate and softer at this point and can be stored cool for around ten days. The larger they are, the less flavourful they tend to be. Depending on the growing conditions and particularly if they are stored for too long, bitter substances can form, which are very unhealthy in higher concentrations. That is why it is best to always try a slice of zucchini before using it. If the taste is unusually bitter, it should not be eaten. Bitter zucchini can spoil an entire meal.

Arugula (Eruca sativa)

The arugula plant boosts the immune system and is low in calories. Rocket salad is highly nutritious, has antioxidant properties and helps improve the function of almost every system in the body. Studies have demonstrated that it can improve heart health and reduce inflammation thanks to phytonutrients. Oxidative stress can be reduced, damage caused by free radicals combatted, and the ageing process can be slowed down.

Bush beans with bell peppers and long-grain/wild rice (vegan)

Bush beans Ingredients: - Bush beans - Onions - Pepperoncini peppers - Freeze-dried parsley and chives - Rosemary needles - Morga vegetable bouillon powder (fat-free) - Olive oil - Whisky

The apple (malus domestic) – a fruit that has a long history, is healthy and offers a wide range of culinary options

The apple tree, which comes from the rose family, is now one of the native precious woods. However, it originally came from Central and West Asia. The apple reached northern Europe from Italy during the campaigns of the Romans around 100 BC. Apples were cultivated in Europe as early as the first century AD but remained a "luxury" fruit until modern times. This is demonstrated by both the symbolism attached to them throughout history and their mystical status in fairy tales.

Ecological measures that help to preserve quality of life and the health of all living beings

Wind energy and photovoltaics can be combined in different ways and contribute to the reorientation of ecosystems. Cost considerations and opportunities have changed. Various national economies worldwide are working on integrating these new methods of energy production into their systems in a way that makes sense from both a social and a microeconomic point of view. In many places, such projects continue to progress slowly and do not yet allow the economy and ecology to harmonise as desired.

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