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How to germinate sprouts

How to germinate sprouts

Sprouts are one of the best superfoods because they contain bioavailable vitamins, minerals, amino acids and antioxidants whose amount will multiply after germination. More about it you can also read in this article:

Why should we love superfoods

Why should we love superfoods

What would you need to germinate sprouts by yourself?

Sprouting jar

Meanwhile, on the market there are many different sprouting devices, which simplify the production of sprouts more and more. Clearly more hygienic than the three-storey germinators are jars with which the sprouts can be rinsed several times a day. The easiest to use sprouting jar looks like this:

Sprouting Seeds

Sprouts are very inexpensive and productive. From a spoonful of seed could be produced a large handful of crisp sprouts. Organic seeds are highly recommended to use as they should not contain any chemicals that could be harmful.

Certified Organic Sprouting Seeds Salad Mix Kit

Certified Organic Sprouting Seeds Salad Mix Kit

 

Certified Organic Non-gmo Sprouting Seeds Salad Mix Broccoli, Clover, Radish, Alfalfa

Certified Organic Non-gmo Sprouting Seeds Salad Mix Broccoli, Clover, Radish, Alfalfa

 

Veggie Queen Salad Mix Certified Organic Non-gmo Sprouting Seeds - Red Clover, Red Lentil, French Lentil, Daikon Radish, Fenugreek

Veggie Queen Salad Mix Certified Organic Non-gmo Sprouting Seeds – Red Clover, Red Lentil, French Lentil, Daikon Radish, Fenugreek

           

The process of germinating sprouts

Rinse the seeds well under running, cold water. Put seeds in the glass and cover with cold water. Let soak. Сlose the lid. Turn the glass upside down. To rinse, fill the glass twice a day with fresh, cold water and drain again immediately. After rinsing, place the closed jar downwards so that the remaining water can drain off.

Place the seed glass in a warm, bright place, but avoid direct sunlight. After just a few days, the sprouts can be harvested.

Many sprouts can be eaten after 24 hours, for example, sunflower sprouts, lentil sprouts, or cereal seedlings. Others are harvested after 3-7 days, some only after 12 days.

How can you use sprouts?

Sprouts can be turned into many tasty and healthy dishes.

  • Sprouts become a sprout salad with a dressing
  • Sprouts can be mixed in any salad
  • Sprouts go well with green smoothies. However, only the green leaf part should be used
  • Sprouts can be lightly steamed and eaten as a vegetable garnish
  • Sprouts mixed with onions, herbs and nuts can be enjoyed as a filling, pate and spread

 

Why should we love superfoods

Why should we love superfoods

What are superfoods and why we call them SUPER-food? Superfoods differ from ordinary food by a very high density of nutrients and vital substances. For example, Acerola has a lot of vitamin C so you could eat only 6 grams of these fruits to get 100 mg of vitamin C. To get this amount of vitamin C you have to eat 1 kilo of apricots or 200 grams of kiwis. Superfoods have a very positive effect on human health without having a negative impact at the same time. Which superfoods exist? The list of superfoods is very extensive and there are always new superfoods discovered. There will be only a few superfoods discussed that are the most important.

Green Smoothies

You can make green smoothies yourself in a mixer. They are made from green leafy vegetables (50%), fruits (50%) and water. Instead of fruits you can also take an avocado, spice it up and enjoy as a soup.

Why are leafy vegetables healthy?

They supply many micronutrients: especially many micronutrients have wild plants, herbs, sprouts and the leaves of carrots, beetroot and kohlrabi. Lots of fibre: dietary fibre is especially important for the health – they take toxins and transport them out of the body. They stabilize the blood sugar level and thus reduce the risk of diabetes, strengthen our immune system, prevent gallstones and various cancers and regulate cholesterol level. A lot of chlorophyll: chlorophyll is important for blood formation. Chlorophyll prevents cancer by binding the carcinogens (aflatoxins) and can block a certain enzyme that cancer cells need for their division so that chlorophyll can block the proliferation of cancer cells.

Which green leafy vegetables could be used?

  • Wild vegetables, for example, dandelion, chickweed, greedy, plantain, purslane, stinging nettle
  • Herbs, for example, parsley, dill, mint, basil, oregano
  • Vegetables, for example, spinach, Swiss chard, kale, arugula, salads
  • Leaves of carrots, kohlrabi, beetroot, broccoli

Recipe of a spinach smoothie

150 grams of spinach
1 big banana
150 ml freshly squeezed orange juice
1 tablespoon of almond paste
ginger

Mix all ingredients in a blender.

For many more delicious recipes we recommend the books:

10 day green smoothie                    

Almonds

Another wonderful superfood is almonds. Scientific studies show that even 60 grams of almonds a day have positive effects on health. Almonds protect against diabetes: already after 4 months taking 60 grams of almonds per day can improve the insulin sensitivity of the cells. Almonds lower the cholesterol level: taking 60 grams of almonds a day the cholesterol-lowering effect can be observed already after 4 weeks. Almonds do not make you fat and lower the high blood pressure.

Sprouts

Sprouts contain bioavailable vitamins, minerals, amino acids, antioxidants and a rich variety of phytochemicals. Sprouts are full of living enzymes that support our digestion and activate the metabolism. Which sprout-seeds can be used? We can recommend amaranth, broccoli seeds, peas, barley, pumpkin seeds, peas, lentils, quinoa.

How to prepare sprouts by yourself you can read here:

How to germinate sprouts

How to germinate sprouts

Algae

There are 2 types of algae:

  • Microalgae from the freshwater (Spirulina, Chlorella)
  • Seaweed – brown and red algae from the ocean (Dulse, Wakame, Kombu)

Seaweed

Seaweed has lived on our planet for billions of years. They contain many minerals, fibre, vital substances, phytochemicals and natural iodine. They have a lot of health benefits by removing heavy metals and radioactive substances from the body and inhibiting the papillomavirus responsible for cervical cancer.

Spirulina & Chlorella

Microalgae contain all the amino acids that humans can use – both essential and nonessential: dry algae contain 60% of protein. In addition, they contain vitamin B12 and more than 40 minerals and trace elements that can be absorbed by the body very well. They can drain chemicals and heavy metals out of the body and stimulate deep detoxification. The high chlorophyll content that has the blood purifying effect stimulates the further detoxification of the body.

 

 

 

How to avoid Yo-Yo effect while losing weight

How to avoid Yo-Yo effect while losing weight

Losing several kilos in a short time without great effort, that sounds infinitely tempting. Forget this idea again. It does not work!. As a nutritionist, I’m 100% sure. And if you’re honest to yourself, you know it just like me. Because you’ve already succumbed to this diet, right? After short-term small successes, you became even fatter – the famous Jo-Jo effect had struck. There is only one small consolation: this is how it is for anyone who falls into the diet trap.

How diets cause the Yo-Yo effect

Every diet is based on the reduction of calories and/or on one-sided malnutrition. If you try to severely limit your calorie intake, your body will be reluctant to lose weight: it fears for its life and does everything it can to stop or hinder the loss of weight. And what the body can do: it reduces the metabolic rate. What does that actually mean for somebody who is trying to lose weight and restrict the amount and calorie content of food?

Basal metabolism

Regardless of whether we are active all day or lying on the couch, our body uses calories to ensure its basic functions of internal organs like breathing or blood circulation. The metabolic rate of metabolism is the number of calories that the body requires per day in complete rest, by the temperature of 28 °C (82.4 F) to maintain its basic functions. Every person has its own metabolic rate that depends on age, height, sex.

You can simply calculate your personal basal metabolic rate:

For women: (height-105)*24

For men: (height-105)*1.1*24

If you are taller than 175, you should subtract 110; if you are smaller than 165 you should subtract 100

By most men and women the metabolism rate decreases when we get older, caused by the loss of muscle mass. Measurements of the body fat percentage by athletes showed that regular training counteracts this. So weight does not have to increase with age.

Why is basal metabolism important?

Perhaps you will be surprised but the most of the energy (60-70%) our body uses not for sports or heavy physical work but for “doing nothing”: for the vital basic functions of the body such as breathing and heartbeat, that means for the basal metabolism. Only 20-30% will be used for sport and exercises, and 10% to keep the body temperature stable.

How does Yo-Yo effect occur

  1. At the beginning of the diet the metabolism speed is still high and when you start to limit the food and calories, you may lose weight very quickly
  2. On the second stage, if the body gets less food than it needs, it continues losing weight but it gets into a shortage, and that’s why it also starting defends itself. Especially our brain but also the other vital organs suffer massively and have to help themselves so that they can continue to function. For that, our body starts to do 2 things:
    1. He starts to save energy – basal metabolism gets lower
    2. He breaks down the muscle mass. It additionally reduces the metabolism speed.
  3. At the third stage you achieve the plateau effect when the metabolic rate is low and no matter how much you limit yourself to eating, you do not lose weight.
  4. What happens after you finish your diet? The muscle mass is reduced and the metabolic rate is low: if you start eating more you will start also gaining weight and after a while, it increases even more than before the diet.

how does yo-yo effect occur

 

How to avoid Yo-Yo effect

100 kcal more basal metabolic rate

If you would manage to increase your basal metabolic rate, which is the amount of energy your body needs for all vital functions, you will lose weight. Because your body burns calories not only in the movement but throughout the day more calories. Already 100 additional calories consumed per day bring an additional consumption of 36,500 kilocalories per year. That’s equivalent to a total of 5.2 pounds of fat.

how to prevent yo-yo effect

Proper nutrition for the metabolism

Our body needs daily carbohydrates, fats and proteins in the right amount and quality.

Carbohydrates

Too little carbohydrates slow down the metabolism. My recommendation for a healthy metabolism is: do not cover more than 40% of your daily calorie intake with carbohydrates. These should primarily come from vegetables, fruits and whole grains. They not only contain valuable nutrients, but also fill you up for a long time. It is important that the carbohydrates are supplied to the body in biorhythm. Because the body has a different need during the day and at night.

Fats

The metabolism benefits from the healthy fats: they should cover a maximum of 30% of the daily calories. Do not consume more than 0.7 – 1 grams of fat per kilo of body weight (= normal weight).

Protein

Protein is necessary for building muscle and fast metabolism. Eat enough protein but not too much, as it can lead to acidification of the body. As a result of hyperacidity arises, for example cellulite but also many other diseases.

Enzymes

Enzymes ensure the fast metabolism. They are found in large quantities in raw vegetables and fruits and are sensitive to high temperatures. Eat fruits and vegetables fresh. So the necessary enzymes are not destroyed.

Water

For fast metabolism, the body needs about 30 millilitres of water per 2.2 pounds of body weight: two-thirds of it should have been drunk until the early afternoon. Drink a large glass of warm water after getting up. For breakfast you can make a big pot of green tea or herbal tea (unsweetened). Every hour after breakfast you can drink a large glass of still water until the afternoon. From the afternoon on, drink regularly in small portions. Before going to bed again drink a large glass of warm water.

Eating according to biorhythms will help your metabolism to become fast.

Muscles – important organ of metabolism

Our muscle cells consume 30 times more energy than our fat cells. Only 1 kilo of new muscle mass would, therefore, be sufficient to increase the basal metabolic rate by at least 50 to 70 kilocalories per day. That does not sound like much at first. But in the course of a year, this adds up to about 7 pounds of body fat. They disappear without having to do anything about it.

Muscles are the metabolically most active organ of the body. But without adequate physical activity, metabolism can never be fast. Already everyday activities help. Move as often and as long as possible. Even standing is better than sitting so that the metabolism increases (when sitting is consumed about 1 gram of fat per hour, standing already 2).

Also, regular exercises are important – both cardio and power training. Doing sport you can’t burn more than 30% of daily calories, even if you train a lot. The most important is that sport increases the speed of metabolism.

There are also many other aspects of quick metabolism and health, all of which can not be considered in this article. But you can find them in other interesting articles on this website.

Eating for fast metabolism

Eating for fast metabolism

The biological rhythm of our body

Our body works in a certain biological rhythm. Research has meanwhile proven comprehensively that it is not only important how much and what we eat, but when we eat.

Our metabolism is particularly active or inactive at certain times. According to that our body needs carbohydrates, fats and protein at completely different times. For our metabolism to be fast, which is a necessary condition for weight loss and feeling fit and full of energy during the day, we need to consider this body clock.

With our nutrition, we can support our metabolism and run faster, or brake and disturb. The breakfast is a basis for the metabolism, we have discussed in this article:

Breakfast for fast metabolism

Breakfast for fast metabolism

Lunch for fast metabolism

After an intense morning, the body needs new energy. In addition, vital substances must now be produced so that the metabolism stays fast. At noon, therefore, the plate should look like fresh from the farmers market: a lot of vegetables, fruits, fish or meat.

Lunchtime snacks from the bakery, fast-food chains or large portions of noodle should not be part of the lunch, because of their high carbohydrate and fat content, if you really want to lose weight or stay fit. Perfect would be the combination of a vegetable salad with some fish or meat.

Evening food

Carbohydrates should also not be eaten in the evening as the body will recover and regenerate. The same with fats – the body does not need that in the evening. Instead, building material must come from here and that means protein. Do not you feel like cooking in the evening? A protein shake can help to recharge amino acids.

Never more than 18 hours without food

If you want to miss dinner, postpone your lunch for later. If you are having breakfast at 8 AM and want to skip dinner in the evening, don’t have lunch before 2 PM. If the body gets no nutrients and vital substances for at most 18 hours, it immediately starting to slow down the metabolism.

Breakfast for fast metabolism

Breakfast for fast metabolism

Our metabolic clock

Our metabolism is particularly active or inactive at certain times. According to that our body needs carbohydrates, fats and protein at completely different times. For our metabolism to be fast, which is a necessary condition for weight loss and feeling fit and full of energy during the day, we need to consider this body clock.

During the day and at night, the work and the efficiency of the metabolism are constantly changing. There are periods of the highest efficiency, usually between 10 and 12 o’clock and once again from 17 to 19 o’clock. Our nutrition can promote or counteract these phases.

Breakfast is the gas station for the day

In the morning you create the basis for the fast or slow metabolism. After the first 120 minutes after getting up, your activation hormones are ready to get you started for the day. The daily hormones serotonin and adrenaline are now screaming for food and this is exactly the right time to support the fast metabolism.

Within the first two hours of the day, you should, therefore, supply your metabolism and every cell of your body with energy. This means mainly carbohydrates and some fat. Because that’s what the cells need to be able to adjust to the energy metabolism after the night. Without these morning energy bombs, your metabolism will slow down and you will not be able to perform well during the day. That’s why you should never miss the breakfast!

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