Wellness – The Frowner

Black rice ring with vegetables

Rice is a healthy food. The black rice "Nerone" is grown in Italy. This variety gets its colour from the natural pigmentation of the outer grain layers. It supplies essential minerals and vitamins such as the relatively rare vitamin B9, skin vitamin E and cell-protecting carotene. A strong nutty flavour gives black rice its unique taste. Black rice has a high protein and fibre content and contains minerals such as iron, manganese, phosphorus and magnesium. Black rice can, therefore, be a valuable component of vegan cuisine. The Stirnrunzler recipe kitchen presents its own creation with black rice and vegetables, which can be flexibly supplemented with fried tofu or mushrooms, for example.

Regulate testosterone levels in a natural way

Sesame seeds are rich in phytochemicals and polyunsaturated fatty acids. Plant sterols ensure that the cholesterol level can be lowered naturally. Sesame seeds contain haematopoietic iron, bone-strengthening calcium, and selenium, a trace element that strengthens the immune system.Niacin is essential for regenerating skin, muscles, nerves, and DNA. Tocopherol (vitamin E) also protects against free radicals.Sesame is an essential source of protein, especially for vegetarians and vegans. The well-known natural scientist Dr Alfred Vogel avoided protein deficiency by eating enough nuts, sesame seeds, and almonds. Sesame seeds comprise around 20 per cent protein and a good half of high-quality fats.

Mindset influences growth and meaning in life.

Critical thinking involves analysing information, evaluating evidence, and making logical, informed decisions. Questioning assumptions and considering different perspectives can improve essential habits of thinking. Rethinking personal beliefs moulds thought processes.Mindfulness practiceCultivating mindfulness and focusing on the present state is essential. Strengthening self-awareness helps create effective stress management. Mindfulness often regulates feelings. Decision-making simplifies by maintaining clarity and forbearance.

Omega 3 fatty acids

Some non-dairy milk is fortified with DHA. A study published in the Journal of the American Dietetic Association found that soya milk consumption improved the blood lipid profile of adults with hypercholesterolaemia.Some foods, such as muesli and energy bars, are fortified with DHA. A study published in the Journal of Nutrition found that DHA-fortified foods improve the blood lipid profiles of healthy adults.It is important to note that the body's conversion of ALA to EPA and DHA is limited. Vegans need to consume a variety of plant-based omega-3 sources and consider supplementing with DHA and EPA, especially if they are pregnant, breastfeeding or have a history of heart disease.

Better health thanks to an alkaline diet?

An alkaline-rich diet promotes consuming fresh, unprocessed foods with abundant fruit and vegetables. This leads to increased intake of essential nutrients and antioxidants, positively affecting health. However, scientific evidence does not support the idea that diseases can be prevented or cured by an alkaline-rich diet alone. The body maintains its pH value regardless of acid or alkaline intake in the diet. Many test subjects have confirmed a positive effect on health thanks to an alkaline diet.It is recommended to include alkaline-rich foods in the diet and to reduce the consumption of acid-forming foods in diets. A good approach is to favour whole grain products, healthy fats, vegetable proteins and various fruits and vegetables. Gently produced wholemeal corn products are gluten-free and preferable to wholemeal at best.

What are amino acids, and which foods contain them?

A weakened immune system and lack of drive can be signs. Other signs include concentration difficulties, inner restlessness, sleep problems, loss of performance, and depression. Furthermore, joint complaints and digestive problems can indicate an amino acid deficiency.An amino acid deficiency is detected with a blood test known as an aminogram. Various amino acids are available as dietary supplements from specialist retailers. It should be noted in this context that an overdose of proteins can strain the kidneys.Are you losing weight with amino acids?A change in diet and exercise are essential for weight loss. Nevertheless, some amino acids can be supportive when taken in the correct dosage. The need for leucine, isoleucine and valine increases with physical exertion and dieting. Diets can also lead to a deficiency of phenylalanine, tryptophan and methionine.

Reduced sleep quality during heat waves

According to sleep experts, "tropical nights" are harmful. Deep sleep is a pipe dream if the temperature does not drop below 20 degrees at night. Studies have shown that it is often more difficult for people to fall asleep. Also, the waking phases are longer at night. The so-called "REM sleep" is somewhat reduced. People often dream more intensively, and their eye movements are faster. In addition, the heart beats faster.

Lavender Indoors

After travelling in the Mediterranean, one usually remembers the warm, sunny, dry climate. You also think of beautiful flowering lavender fields.Only some have a garden. But could lavender also thrive indoors in colder latitudes?Not all lavender plants are suitable for pots in the living room. Yet, some varieties are ideal for indoor use. These are so-called "dwarf lavender plants" such as "Goodwin Creek Grey" and "Munstead". A good choice is also "Little Lottie ", with fine pink flower tips. The French variety "Lavandula dentata" is also suitable as a pot plant.

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.

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.

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,

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

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.

Sweating is beneficial – what is easier and more comfortable than the sauna?

Using the sauna for half an hour a few times a week is simple but beneficial. It forms an ideal complement to fitness training and has similar effects to cardio. Sweating in the sauna can be easily combined with reading or listening to an audiobook.