the frowner

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.

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.

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.

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.)

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.

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.

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.

A medicinal kitchen herb

Rosemary This finely scented, evergreen shrub with needle-like leaves has been used in the Mediterranean since ancient times and was dedicated to the goddess Aphrodite as a symbol of love and beauty. Known as a medicinal herb since the Middle Ages, rosemary remains indispensable in the kitchen today. Rosemary contains iron, potassium, calcium, magnesium, and vitamins A and C. The fresh "needles" (shoot tips) of rosemary are a key spice used throughout the year in Mediterranean cuisine and, depending on people’s taste, go well with almost everything. When vegetables, pizza, meat, cheese and salads are prepared with rosemary, its delicate scent is immediately recognisable in the kitchen.

The optimum room temperature for sleeping

The optimum room temperature in living spaces is usually between 20 and 22°C. It should be a bit cooler for sleeping, around 17 to 20°C. What steps should you consider taking if previous measures you consistently implemented result in you still feeling tired and exhausted, even after a good night's sleep? Perhaps the air in the room is too dry, and your sleep at night is disturbed. In addition to the temperature, air humidity is a decisive factor for restful sleep. A healthy humidity range is between a minimum of 40 and a maximum of 60 per cent relative humidity. As the airways do not dry out so quickly within this range, sleep quality improves over the long term.

Healthy sleep cannot be taken for granted

On average, people spend a third of the day sleeping or at least struggling to sleep. So, if you live to be 85, you will have spent around 28 years sleeping. However, sleep problems are increasingly burdening our “meritocracy”. Noise pollution, apartments that are too cold or too warm, and poor air quality can impair sleep quality. Due to stress and overload, necessary measures are often not implemented. As mentioned in previous articles, the temperature in your bedroom should be 18°C, something that has even become legal and medical consensus. This applies to Switzerland and many European countries, where most people have a bed, blanket and pillow. Many well-insulated apartments tempt you to wear light or no nightwear, even in winter. The latter is generally unhealthy.

Series – Tips from the World of Naturopathy

Salads, vegetables, fruit and berries should be carefully and thoroughly washed. The best way to do this is to briefly place them in a salad strainer along with cold diluted vinegar before draining and rinsing two or three times in cold water. Place on a kitchen towel to dry or use this to wipe them down. Vinegar has an antibacterial effect. Cleaning fruit and vegetables in this way removes pesticides and chemical substances. A whitish film will often form on the surface of the water. This consists of substances that have been washed away – ones that in all likelihood no one would want to eat with their meal. This type of cleaning is particularly important when fruit and vegetables are being eaten raw. Add 100 millilitres of vinegar to a bowl of water. Berries can be added with some lemon juice and a pinch of sea salt. Always be sure to rinse well and dry.

Transforming a blog article into an explainer video

The video script - the most important part of an explainer video. Writing one can be a challenge. This is not least due to the fact that blog articles often

Personal “Fitness and Balance” Masterplan (also applicable in times of Covid-19)

Moderation can be exercised in all areas of life. Doing so has a positive effect on all of our senses, as well as our notion of things such as enjoyment,

Personal “Vegan Nutrition Masterplan” (derived from a year of nutritional consultation, success and failures)

There are many diets. Provided that you stick to the dietary guidelines, it is possible to implement them and achieve successes. Being over 30, I wish to have control over

Time off, holidays, and the cultivation of resilience in the smallest houses in Switzerland or “Hüsli” (tiny houses)

The smallest houses in Switzerland are located on the Fiechtenstrasse in a place called Huttwil in the canton of Bern. Two years ago, Christine Mumenthaler turned her dream into reality. Together

What did the great thinkers say about resilience?

How do we cope in stressful situations? Whether to face adversity head on or run away from it? These are questions which we all ask ourselves, often on a daily basis. Central to these questions is the concept of resilience. Resilience is also sometimes referred to as mental fortitude.

Effective ways to not give the Coronavirus a chance

Methods for strengthening your immune system Food supplements: 1. Angosan (Recommended dose: 1 tablet per day, depending on the product) www.appenzeller-naturheilmittel.ch 2. Lingzhi (Recommended dose: 1 tablet per day, depending on the product) www.klosterleidenchristi.ch/der-klosterladen 3. Propolis

Psychological stress and lack of self-assurance stemming from being overweight – do not give up, even if the scale is yet to show significant progress!

I have concerned myself with the topic of weight loss for three years. Since then I have tried to move regularly and complete cardio sessions of varying intensity. At the moment I am struggling to get round to my half an hour early morning jog.

Achieving meaning-oriented goals – can crises also be opportunities?

Anyone who has once experienced pain or traumatic experiences in life can be, to some degree, "grateful". This can strengthen one's will. I, as a smoker, had reached my personal pain threshold. Instinctively I knew that smoking places the body and mind under extreme stress. Thankfully, I was able to make myself see what was causing my burning desire to stop smoking.

Quit smoking without relapsing?

I have now been smoke free for almost two years. I was a chain smoker. At least every thirty minutes I would get the urge to have a cigarette. Yet, after just two months the worst part was over. I began to live without having to permanently think about cigarettes or be at the mercy of my addiction. However, unfortunately, a "smoking career" is not something which you ever fully overcome.

Saying “no” and not letting yourself be governed by desires, bad habits or external pressures

The idea of "saying no" has a lot to do with mindfulness and an unwavering determination to, for example, prioritize the recovery process. For many years I smoked, ate sugary foods, watched moderately interesting TV shows etc. Thankfully, alcohol was not an issue.