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Broccoli contains a high concentration of dindolmethane (DIM). DIM has a regulating effect on estrogen detoxification in the liver and thus promotes a healthy estrogen balance. Duration: 15 minutes preparation, 20 minutes cooking time Beginners 100 g onion 2 cloves of garlic 100 g red lentils 1 tbsp coconut oil 2 kaffir lime leaves 1 medium chili without seeds (shouldn't be too spicy!) 1 tsp curry powder 172 tsp turmeric powder 200 ml vegetable broth 200 ml coconut milk 1/2 tsp fenugreek leaves, dried 1 tbsp tamari (soy sauce) 100 g broccoli 80 g carrot Crystal salt and pepper from the mill 1 thumb piece big ginger 1 lime 1 lemongrass 1 volume fresh coriander black Sesame Preparation: Peel the onions and garlic and dice finely; Rinse the lentils in a sieve until they no longer foam, drain. Heat a pot with 1 tablespoon of coconut oil on a medium heat and fry the onion cubes with the garlic spices, lime leaves, chili, curry and turmeric and ginger for 1 minute while stirring. Deglaze with vegetable broth and stir in coconut milk, add lemongrass. Add the drained lentils and simmer until the lentils are soft but do not fall apart. Grate the fenugreek leaves in a mortar and add them to the soup, stir in 1 tablespoon of tamari and let it simmer briefly. In the meantime, cut the broccoli into small florets; Peel the carrot and dice finely. Add the broccoli florets and carrot cubes to the lentils in the pot and cook for 2 minutes. Remove the lime leaves, season with salt, pepper and a splash of lemon. Roast the black sesame seeds in a pan until they smell fragrant, then grind them into a mortar. Serve the lentil curry, sprinkle with fresh corinder and sesame seeds. Fresh jasmine rice is recommended as a side dish.

... constipation, flatulence, upset stomach, cancer prevention, "fruit for weight loss", strengthens the immune system, helps with deacidification... It's Friday lunchtime! This evening I'm going to have a wonderful meal with my loved one, so what do I take for lunch: A papaya, the fruit of the "Tree of Health"? and also called “the fruit of a long life”. What would I like to tell you about the papaya today? Above all, it tasted excellent and I shared it with my work colleagues. The papaya is a so-called superfood and a true treasure of healthy cuisine! The abundant papain in particular is beneficial for a healthy metabolism, helps burn fat and breaks down proteins into amino acids. Undigested proteins are a main reason for impaired immune system, digestive disorders and their consequences. The seeds of the papaya are also rich in papain and other important nutrients. That's why you definitely shouldn't just throw them away! Use them instead to refine salads, or make a mild and healthy substitute for pepper. The seeds of the papaya have a mild spiciness and are therefore ideal for seasoning dishes. You can also take the extraordinary enzyme papain as a relatively expensive dietary supplement. However, using the cores is much cheaper and also more sustainable. I'll tell you about healthy pepper made from papaya seeds and how it's made in my next newsletter - click here to register. Further information worth knowing about papayas in general and in detail - ingredients, origin, preparation tips, recipe ideas, etc. - I found it for you on the link below. https://www. apotheken-umschau.de/gesund-halten/ernaehrung/papaya-suess-und-gesund-712623.html

Support our brain with a healthy diet! Although it only makes up 2% of our body weight, it consumes 20% of our energy. Luckily, there are many foods, so-called brain food, with which we can feed our gray cells. Our brain needs nothing more than water! If we don't drink enough fluids, our brain cells shrink and we are less productive. To protect it from this, we should drink at least 2 liters of water per day. Nuts: perfect nourishment for the nerves They are rich in unsaturated fatty acids and B vitamins, which protect our nerves. In addition to omega-3 fatty acids, walnuts also provide protein and vitamins B1, B2, B6 and E. But you shouldn't eat more than a handful of nuts per day. Proteins: For internal information exchange, learning and remembering We get protein, for example, from fish or quark, but also from plant sources, e.g. chickpeas, which provide plenty of B vitamins in addition to protein, or soybeans (e.g. in tofu), which also contain vitamins B1, B2 and B6, as well as iron and magnesium and zinc.Omega-3 fatty acids: Anti-inflammatory: Fish, such as salmon, herring or mackerel, provides plenty of omega-3 fatty acids. They have an anti-inflammatory effect and keep the walls of our cells supple, as inflammation is often partly responsible for decay processes in the brain. In addition to nuts, plant-based suppliers of omega-3 fatty acids include linseeds or linseed oil.Berries: rich in antioxidantsThe secondary plant substances protect our brain cells, for example, from stress.Grax sugar: fuel for the Concentration? In order not to switch to the back burner, our brain needs energy - otherwise our ability to concentrate suffers. In such moments we often reach for glucose. But this should only be an emergency solution, because a stable carbohydrate level is important for brain function! Oatmeal: the better source of energy: They only cause blood sugar levels to rise slowly and also contain fiber, vitamins B1 and B6. Oats are also considered a pick-me-up and prevent nervousness, stress and concentration problems.

Only strenuous exercise is beneficial: this idea is outdated. Studies show that exercise in everyday life is particularly important for our health. Sometimes it even works more effectively than training in the gym. What everyone can do to live more vitally - and above all longer. If you want to stay healthy, you should do sports. This is initially a banal insight. And yet the goal of getting regular and sufficient exercise is not easy to achieve. With a busy work and family life, the majority of Germans find it extremely difficult to be physically active. The exhaustion after a strenuous day at work is usually too great; and not everyone enjoys jogging or cycling or going to the gym. _11100000- 0000-0000-0000-000000000111_ _11100000-0000-0000-0000 -000000000111_ The World Health Organization (WHO) recommends two and a half hours of moderately strenuous exercise per week. In fact, only a minority of German citizens achieve this goal. Others are often plagued by a guilty conscience. Many people ask themselves: What can I do if I have very little time or don't feel like exercising regularly? How can exercise be integrated into everyday life? Are the small efforts in between - such as climbing stairs - even worth it, or are they just for self-soothing? Is there perhaps a minimal sporting program for people who don't like exercise? Every step counts Experts give a surprisingly clear answer: Every kind of movement is beneficial. Because it mobilizes our metabolism, sets complex physical processes in motion that reduce stress, strengthen our psyche and protect against illness. In addition, it is by no means necessary to exert yourself for a long period of time, as is usual with sport. Even short-term efforts add up and can significantly improve your health, such as lots of small movements in everyday life. A large-scale study from Taiwan, in which researchers evaluated medical data from more than 400,000 people, showed how rewarding even a minimum of activity can be. The results of the study are as amazing as they are encouraging: Anyone who is physically active in some way for 15 minutes a day - perhaps walking, washing the car or gardening - increases their life expectancy by an average of three years. A quarter of an hour of exercise: During this time, many people can cycle quickly to work. Or mow the lawn. And even vigorous cleaning or vacuuming makes sense. According to researchers, it is particularly advisable to cover distances on foot. According to the results of a British study, anyone who walks 1.4 kilometers a day reduces the risk of cardiovascular diseases, such as a stroke or a heart attack, by a sixth. For particularly keen walkers who walk at least 2.5 kilometers a day, the effect is even stronger: the risk is reduced by over 30 percent. Create new habits in everyday life For many people, 1.4 kilometers may sound unattainable. But the same applies here: the movement adds up. There are a variety of ways to create walking paths in everyday life. For example, on the way to work or home, you can get off the subway one stop early and walk the rest of the way. And anyone who consistently avoids escalators and elevators and instead climbs stairs has been proven to be good for their health (and their figure). At the Geneva University Hospital, 77 employees gave up the elevator for a while for a study. On average, each participant climbed up and down 16 more floors per day. It only took three months: Then the test subjects had significantly more stamina, had lost an average of more than a pound, and their waist circumference had decreased by around 1.5 centimeters. Mind you: These people had changed nothing in their lives apart from climbing the stairs - and this alone had noticeably improved their health in a relatively short period of time. Regular work around the house can apparently help to have a positive impact on your physical well-being. Swedish researchers came to this conclusion in a long-term study. Over twelve years, the experts documented the health and exercise behavior of more than 4,000 men and women over the age of 60. The result: Those who were moderately active several times a week in everyday life, such as gardening, DIY or shopping by bike, had an up to 30 percent lower risk of cardiovascular disease and lower cholesterol levels. Even regular everyday activities as gardeners reduce the risk of developing serious illnesses Another study of 1.1 million British women came to a similar result: those participants who worked in the garden or around the house for at least two to three hours a week were significantly less likely to suffer a stroke or vascular blockage._11100000-0000 -0000-0000-000000000111_  _11100000-0000-0000-0000-00 0000000111_ Therefore, more and more researchers are emphasizing how important such everyday activity is - and not only as a compensation for those who don't like sports, but also for amateur athletes. Because the segmented movement units (whether climbing stairs in the office, vacuuming or gardening at home) have an important advantage: they interrupt phases of sitting, a posture that is comfortable but unhealthy in the long term. Adults spend an average of nine hours of their waking hours in chairs. From the age of 60, people sit for around ten hours a day. Continuous squatting can cause orthopedic damage: the muscles become tense and muscle fibers and intervertebral discs are less supplied with nutrients. Anyone who sits hunched over at a desk constricts their lungs and digestive organs and risks a hunched back. What's more: Studies show that sitting for long periods of time promotes common diseases such as diabetes, cardiovascular problems, obesity and high blood pressure. It probably even increases the risk of several types of cancer. Those who sit too much gain weight more quickly, are more likely to get sick and, on average, die earlier - even, as some researchers suspect, if they decide to exercise after a day in a desk chair. A person who doesn't like fitness and is often on their feet during the day at work is probably healthier than a person who sits in the office for eight hours a day and regularly goes to the gym after work. The negative effects of sitting for long periods of time can be avoided quite easily. An Australian study has shown that even short interruptions have a positive effect. Even standing or walking around for a short time stimulates the metabolism, with all the positive side effects. Tricks help to break routines But how do you manage to get up from your chair enough times? There are a few simple tricks that everyone can use in everyday office life to encourage themselves to get up regularly: for example, by placing the wastebasket in the corner of the room, by drinking a lot and therefore using the toilet often, or by using a shared printer in the next room. The power of habit, that causes you to become lethargic, can even support us: studies show that a new behavior, such as a walk on the way home, can It will become a routine within a few weeks if you stick to it consistently. So if you consciously pay attention for a while to take the stairs instead of the elevator, walk a certain distance in the morning or evening, get up to make a phone call in the office, walk to the kitchen several times a day and make tea, or every Saturday to vacuum - soon he won't be able to do anything else. The more we manage to implement such seemingly simple movements in everyday life over the long term, the greater the sum of our entire activity is at the end of the day. And therefore also a plus for our health. The immune system in particular benefits One of the most important protective functions of moderate exercise is its effect on our immune system: When the body becomes active, it produces more white blood cells of a certain type, which act as defense cells and fight dangerous invaders and foreign substances. However, as we age, fewer and fewer of these cells work in our bodies. But anyone who exercises regularly can slow down this process significantly. Our body's own immune system is particularly strengthened through moderate activities such as walking. Regular exercise also increases the number of anti-inflammatory immune cells in the blood. In this way, exercise can prevent numerous diseases that arise as a result of chronic inflammatory processes, for example cardiovascular diseases and diabetes. More than that: Those who continue to be active promote the immune system, DNA repair and detoxification of their body in such a way that they can even prevent malignant tumors and also effectively support cancer treatment. In a long-term study of over 25,000 women, researchers found that regular exercise for at least four hours per week can significantly reduce the risk of breast cancer. According to another long-term study of almost 41,000 men, the risk of dying from cancer fell by a third when the subjects cycled or walked for just half an hour a day on average. Moderate training is better than highly demanding training Exercise also improves your mood - and positive emotions also strengthen the immune system. Exercising a lot alone does not automatically offer the greatest possible protection against infections. On the contrary: hard training that places great demands on the body even weakens the immune system for a short time, so that swimmers, runners or cyclists, for example, are temporarily more susceptible to certain illnesses after very intensive or long-term exertion. High levels of stress, for example during a marathon, increase the concentration of the stress hormone cortisol in the blood, which in turn can reduce the body's defense function in a complex way. Ideal for the immune system is moderate and regular training, preferably in the fresh air. In particular, endurance activities such as jogging, cycling or swimming boost the body's defenses. Sweaty exercise is not necessary. by Bertram Weiss  and Henning Engeln (GEO plus)

Ultra-processed foods are said to fuel anxiety, depression and neurodegenerative diseases. A lot is still unclear - but there is more and more data Ready meals, fast food and sweets are almost always highly processed products. They are suspected of being addictive – and causing long-term damage to the brain. Cornflakes for breakfast, a fast food burger for lunch and, because things have to be quick, a ready-made pizza for the evening. Your daily diet won't always look like this, but if you're being honest, you'll probably find some breakfast cereals, frozen meals, snack bars, packaged sweets and more on your diet. It is precisely these highly processed foods that are suspected of triggering anxiety, depression and neurodegenerative diseases - and the more often you consume highly processed foods, the more so. Not to mention health consequences such as Diabetes, cardiovascular diseases, Obesity or various types of cancer, as several studies show. But what makes these foods so questionable? And how can you protect yourself from the consequences of consumption? After all, they are often practical and some taste good too. Much is still unclear, researchers are looking for answers to essential questions. But knowledge about the influence of food on health is constantly increasing. From natural to highly processed Back in 2009, Brazilian researchers developed a four-stage scale that divides foods into unprocessed, minimally processed, processed and highly processed. Examples of unprocessed foods include fruit, vegetables, grains, rice, legumes and dairy products. These foods are minimally processed if they have been chopped, pressed or refined, such as starch, oils, vinegar or sugar. Processed is everything that is baked, smoked, cured, preserved or fermented, such as bread, jams, spreads, preserves, beer or wine. Highly processed or ultra-processed are almost all industrially produced foods, such as cereals, snack bars or ready-made frozen meals. "Highly processed foods contain ingredients that you wouldn't use in recipes at home. Corn syrup, for example, hydrogenated oils, protein isolates or chemical additives such as artificial flavors, sweeteners, emulsifiers and preservatives," explains Eurídice Martínez Steele, who researches food processing at the University of Sao Paulo in Brazil and helped develop the scale. The classification system is now used by most nutrition researchers. Highly processed foods include the majority of packaged foods that are increasingly found on supermarket shelves. They are also increasingly being consumed by all social groups. The British doctor and professor at University College London Chris van Tulleken emphasizes in STANDARD interview that foods are often made with the cheapest possible ingredients and, due to their composition, are more addictive than alcohol or nicotine. It is not yet clear why this is. But it must be due to the special composition with flavors, emulsifiers and more, which are tailored to the fact that people want more and more from a product. Finished products and the psyche But addiction is not just an issue; the psyche is also influenced by it. This is what a study from 2022 says: shown to over 10,000 adult participants in the United States. The more often they consumed highly processed foods, the more likely they were to experience anxiety and depression. "Those who covered at least 60 percent of their calorie intake with highly processed foods had significantly more days on which they felt mentally bad," says study author Eric M. Hecht from the University of Miami Miller School of Medicine. This is not proof of a causal connection, but there is almost certainly a connection. A Brazilian study, which was completed in 2022, also provides corresponding information Hints. Almost 11,000 adults were accompanied over a decade. It found that high consumption of highly processed foods is linked to poorer cognitive function. Those affected were less able to remember things, learn new things or solve problems. Study author Natalia Gomes Goncalves from the University of São Paulo Medical School says: "With increasing age, there is a natural decline in these abilities. But in people who consumed more than 20 percent of their calorie intake from convenience foods and the like, this cognitive decline accelerated by 28 percent. However, a healthy diet may be able to offset these harmful effects. The Brazilian researchers tested whether the MIND diet, which is rich in Whole grains, green leafy vegetables, legumes, nuts, berries, fish, chicken and olive oil reduce the risk of dementia from highly processed foods - and found that they do this to a large extent. "Those who followed the MIND diet but still ate convenience foods did not experience cognitive decline," says Goncalves. Little knowledge about impact But why do highly processed foods have this effect? This is not clear, as the specialist journal “Nature” writes. Many high-quality randomized studies show the positive effect of a nutrient-rich diet on depression. "But we still don't fully understand the impact processed foods have on mental health," said Melissa Lane, who works at the Food & Mood Center at Deakin University in Australia conducts research. The intestinal microbiome is likely to play an important role. Several studies are now investigating the connection between bacterial flora in the intestine, brain and mental health. The microbiome benefits above all from a diet rich in fiber, such as DER STANDARD here reported. However, highly processed foods usually contain very little fiber. These are mainly found in whole grains, vegetables, fruits, legumes, seeds and nuts. The bacteria need them to produce short-chain fatty acids, which are important for brain functions. We know that people with depression and other mental health disorders have a less diverse gut microbiome and fewer short-chain fatty acids. Chemical additives in highly processed foods can also affect the intestinal flora," reports Wolfgang Marx, President of the International Society for Nutritional Psychiatry Research and Senior Research Fellow at Deakin University. "New findings, particularly from animal experiments, also indicate that isolated nutrients such as fructose, additives such as artificial sweeteners or emulsifiers can have a negative impact on the microbiome. And human data is now also available." Sugar leads to inflammation However, a less diverse microbiome in the gut and a diet high in sugar can increase chronic inflammation - which in turn is linked to mental and physical problems. The interaction of increased inflammation levels and the brain could drive depression. So diet affects mood, but mood also affects diet. If you are stressed, anxious or feeling depressed, you are more likely to choose foods with a lot of fat, sugar and chemical additives. So it makes sense to reduce highly processed foods in your diet. But how do you recognize these? It's best to read the ingredient list. The rule of thumb is: the longer it is and the more incomprehensible things there are, the more highly processed the product is. A second rule of thumb is: If an ingredient cannot be found in private pantries, then it is better not to eat it. But that doesn't mean you can't eat processed foods at all. Canned beans, frozen vegetables or canned fish, for example, can be part of a healthy diet. The only important thing is that you would also use the other ingredients, such as herbs, salt or oil, at home. Pia Kruckenhauser, Standard from August 3, 2023

People who meditate regularly feel more balanced and focused, among other things. A team from the Medical University of Innsbruck has now investigated what exactly happens in the brain: The thinking apparatus is re-networked. “Get into a comfortable position. And then relax: breathe in and out, breathe in and out. Observe what breathing does to your body. And then again completely naturally: inhale and exhale, inhale and exhale.” Under the guidance of a professional yoga teacher, twelve men and 17 women without any relevant experience practiced meditation for seven weeks. “Usually you sit while doing these breathing exercises, but our test subjects are lying down,” says Elke Ruth Gizewski, neuroradiologist at the Medical University of Innsbruck. Ö1 broadcast note: There is also an article dedicated to this topic in Wissen Aktuell_11100000- 0000-0000-0000-000000000111_on March 16th. at 1:55 p.m. This position adaptation had a specific reason: the test subjects were supposed to learn to put themselves in a meditative state in a magnetic resonance imaging tube, i.e. during an MRI examination. Gizewski and her colleague Nicolas Singewald wollten as part of a study to investigate how meditation affects brain metabolism. For this purpose, the test subjects' brains were analyzed using MRI before and after the study. “And we could see that changes had occurred in several regions after a short period of time. There has been increased activity in the basal ganglia.” Re-connected The Basal ganglia play a major role in a number of processes - such as movement sequences. But also the Forehead lobe, which controls motor and cognitive processes, and the temporal lobe, which in turn is responsible for stimulus processing, were influenced by the meditation exercises. The subjects' thinking apparatus has become reconnected. "This means that the brain is able to react differently to stimuli." This can be particularly helpful in times of crisis. Mental illnesses are currently on the rise. Especially in... Meditation can show positive effects for people with anxiety disorders, says Gizewski. The test subjects in her study had Although she did not have any related illness, her mental state was still examined. “And we could actually see in this group of test subjects that regular meditation practice reduced anxiety.” Ten to 15 minutes a day. Ten to 15 minutes of daily meditation are enough, says the neuroradiologist. She recommends getting tips from a professional yoga teacher or meditation trainer beforehand. This also works via online courses.Gizewski and Singewald - who conducted their study today as part of the Week of the brain presented online by the Medical University of Innsbruck - are planning further research in this area. “We want to examine the test subjects again in a year to see how meditation can have a long-term effect on our brain,” says Elke Ruth Gizewski. Daphne Hruby, Ö1-Wissenschaft, March 16, 2021

Do you remember the saying “An apple a day keeps the doctor away.”? Admittedly, that is probably very exaggerated, but apples can make a very high-fiber and low-fat contribution to a balanced and varied diet. The slim pome fruit has between 45 and 60 kilocalories per 100 grams, depending on the variety, and a water content of 85%. An "average" Apple contains around 6 grams of fructose and many valuable minerals and trace elements. The nutrient content varies depending on the variety and storage. But with all apples, most of the vitamins are located directly under the peel - so eat the apple washed, but with the peel! The apple peel also contains pectins, which are indigestible fiber that swells in the intestines and makes us feel fuller for longer. But pectins can do even more - they stimulate butyric acid production in our intestinal bacteria, which in turn protects our sensitive intestinal wall and supports digestion and intestinal flora. In addition, apples contain a lot of:- Potassium for the control of our muscle cells and the conduction of stimuli in the nervous system. Potassium is also involved in the regulation of blood pressure. Vitamin B1 ensures the conversion of carbohydrates into energy. This is particularly important for the heart and brain.- Vitamin B6 supports the body's own production of messenger substances and blood formation.- Vitamin C is involved in the regulation of the immune system and supports wound healing.- Vitamin E has an antioxidant effect and protects the cells from free radicals.- Polyphenols have a positive effect on blood pressure and inhibit inflammatory reactions. Apples are traditionally eaten raw, but can also be made into compote or puree. As a filling in poultry dishes, sweet in cakes or savory in potato salad, apples are all-rounders! Which varieties do you like best? - And how do you process them? BRAINFOODMOVES has found a recipe for you at Nutrition Docs (see recipe section), just like this article.

Oven dishes are not only versatile and delicious, but also quite practical. They are easy to prepare and also help with leftovers. Whether pasta or potatoes, fish or meat and of course vegetables: there are no limits to the possible combinations. Vegan, vegetarian, hearty, light, savory or sweet - everything is possible Ingredients: 50 g Aubergines 1 Onion 1 Zehe garlic 3 EL olive oil 400 g (from the can) Tomatoes 200 g Mozzarella 20 g freshly grated Parmesan Salt freshly ground pepper dried Oregano fresh basil Preparation for 4 people. (20 min): Preheat the oven to 200 degrees fan (220 degrees top/bottom heat). Wash the aubergines, pat dry, clean and cut into finger-thick slices. Place on a baking tray lined with baking paper and grill in the oven for 5-7 minutes on both sides. When they take on color, the eggplants are done. Do not turn off the oven. Meanwhile, peel the onion and garlic, cut the onion into rings and the garlic into fine cubes (if you have gastritis, leave out the onions and garlic). Wash the basil and shake dry, pluck the leaves and cut into fine strips. Carefully heat the oil in a pan and sauté the onion rings and garlic. Add the peeled tomatoes, season everything with salt, pepper, oregano and basil and simmer uncovered over low heat for 8-10 minutes. Cut the mozzarella into thin slices (if you have reflux/heartburn, use reduced-fat mozzarella). Brush a baking dish thinly with oil, pour in some tomato sauce and cover with a layer of eggplant slices. First layer a few tablespoons of tomato sauce, a few slices of mozzarella and grated Parmesan in this order. Continue this process until all the ingredients are used up. The top layer is mozzarella and parmesan. Bake in the preheated oven (center) for 15-20 minutes. Tip: Do not use grated Parmesan from the bag. So that the cheese can be aromatic and spicy between the aubergines and the tomato sauce, it should be freshly grated. Alternatively, a well-ripened, spicy Pecorino also tastes good. Nutritional values per serving: 290 kcal, 16 g protein, 20 g fat, 8 g carbohydrates, 4 g fiber Ingredient check: eggplant Aubergines are real slimming products. 100 grams contain just 17 kilocalories. The egg fruit can score points with many healthy ingredients, including: • Fiber - it fills you up and gets your intestines going. • Bitter substances such as anatabine alkaloids - they relieve joint pain in osteoarthritis, arthritis and rheumatic diseases. • Secondary plant substances - they protect our cells from attacks by free radicals, keep our vessels elastic and blood pressure stable. Tip from the kitchen Aubergines should always be cooked, as this is how they develop their own delicate taste. Raw and unripe eggplants can also contain the substance solanine, which can cause stomach problems. Brainfoodmoves found the recipe and contents in the NutritionDocs newsletter from August 18, 2023. Recommended for: Obesity Arthrosis High blood pressure Ulcerative colitis COPD Diabetes Small intestinal malpopulation Fatty liver Fat metabolism disorders Gastritis (with reduced-fat mozzarella, without onions and garlic) Gout Hemorrhoids Metabolic syndrome Bechterew's disease Crohn's disease Multiple sclerosis Nasal polyps Periodontitis Potency disorder Rheumatism Heartburn/reflux (with reduced-fat mozzarella, without onions and garlic) Sinusitis Constipation Menopausal symptoms Celiac disease (pay attention to gluten-free labeling of industrial ingredients!)

If you master the method of lucid dreaming, you can control your nightly fantasies like a director. More and more is becoming known about how the technology can be learned and used in a targeted manner to shake off mental stress and discover a new self while sleeping. How about that? To be completely free to decide whether the next trip is on a yacht to the Pacific or in the cockpit of a rocket to the International Space Station. Whether an adventure ends with a fist fight in a saloon or on the summit of an eight-thousander. Whether the menu in the evening contains gold chips or the extract of an as yet unknown tropical plant. What sounds like fantasy is possible for some people, at least in the early hours of the morning, when their minds are in a strange state between sleep and wakefulness - and are able to consciously control dream content. Oneironauts (from the Greek oneiros, dream; nautes, sailors) these world-walkers are called. Unlike others, they do not experience the often surreal events of their nocturnal fantasy as a kind of film that they watch largely passively, but rather act as directors of their own dream world. Although they are asleep, they are almost completely conscious, know full well that they are dreaming and that they are masters of their imagination. This state of mind allows them to experience the most amazing things: exciting sex, daring flight maneuvers, imaginative creative sessions. But also to face your very own fears, to safely face whatever troubles may be slumbering in the depths of your soul. Scientific pioneering field with huge potential This is one of the reasons why science is now also working on this ability, which they call “clear dreaming” or “lucid dreaming”. Apart from the fact that oneironauts occasionally fulfill their own dreams while they sleep, some psychologists recognize therapeutic potential in the ability to dream clearly. After all, many people who have experienced something traumatic struggle with feelings of powerlessness and weakness and feel inferior and helpless. For them in particular, lucid dreams offer a fantastic opportunity in the truest sense of the word to regain control in any situation and thus experience self-efficacy - at least in those hours when their eyes are closed. But it's no secret that nocturnal fantasies also have an influence on our waking lives, and vice versa. In addition: The ability to dream clearly is not reserved for an elite group of lucky people. Anyone can use certain techniques to increase the likelihood of experiencing a lucid dream. Hundreds of thousands of lucid dreamers have long been exchanging ideas in internet forums about the best methods to regularly achieve this state (see box). Those who succeed in this often describe the moment as a kind of waking up in a dream. Suddenly there is certainty: I am dreaming and I can intervene in the dream. Almost as if dreams and reality mixed into something new. Fantastic dreaming and logical thinking come together Researchers explain this condition by saying that oneironauts' brains enter a special mode. Several areas of the brain that would otherwise slow down their activity are noticeably active in lucid dreamers. These include those that are involved in the conscious planning and execution of complex motor and intellectual actions. Or those that are important for self-awareness and contribute to the evaluation of one's own thoughts and feelings. This is why the brain of lucid dreamers is able to think logically and reflect even while they are sleeping. Is what I'm experiencing here real? Is it possible for animals to talk or cars to fly? Only through this “reality check” does it even become apparent that it must be a dream. In complex experiments, sleep researchers are trying to understand the nature of lucid dreams. The subjects often spend several nights in brain scanners that monitor their brain activity second by second. During such experiments, something astonishing sometimes happens: Some lucid dreamers can come into contact with research staff while they are sleeping. This happens with previously agreed signals. Dreamers imaginatively clench their fists when they enter the lucid state, or move their eyeballs in a certain rhythm behind their closed eyelids. In an experiment by an international research team, the scientists then asked the sleepers yes or no questions or had them solve simple arithmetic problems. The test subjects responded again using pre-agreed and trained signals - for example, frowning meant “no” or rolling their eyes twice meant “two”. After waking up, some of the volunteers reported how they had perceived the questions in their dreams: sometimes they heard a voice from off-screen, like that of a narrator in the film, sometimes the question came to them from a car radio. Lucid dreamers also show special abilities when awake Thanks, among other things, to such research, experts have now gained a deeper insight into the nature and effects of lucid dreams - although the field is still quite young and the potential of lucid night images is only beginning to become visible. The studies already suggest some connections: lucid dreamers have more ability than others to solve problems particularly creatively and also have a very strong imagination. They also have an above-average ability to reflect on themselves and the world. Apparently they are very aware of experiences and perceive many things very intensively even when they are awake. And some people use the technology specifically to strengthen their creative power or to train certain skills. There are artists who work on compositions in lucid dreams and managers who devise new strategies for their companies. Or competitive athletes who train complex or risky movements while sleeping, such as a dangerous jump on the ski slope. It has been proven that the corresponding motor skills also work more elegantly in the real world. The Austrian consciousness researcher and Gestalt therapist Brigitte Holzinger, on the other hand, investigates how lucid dreaming can be used in psychotherapy - and achieves particular success with clients who repeatedly struggle with nightmares, nighttime manifestations of fear. Almost everyone knows them: violence, death, the feeling of being hunted, falling, helplessness, shame, sadness or loss: in nightmares our deepest fears and most contradictory feelings come to the fore. Stress, worries and trauma in particular can trigger recurring nightmares. Around 80 percent of all people with post-traumatic stress disorder (PTSD) are affected by torturous fantasies at night, and most also suffer from them during the day. For Brigitte Holzinger, lucid dreaming offers an invaluable opportunity to creatively respond to frightening scenes. And so to regain some autonomy, to counteract the feeling of powerlessness with an experience of control. She tells of a patient who was threatened with a gun by her partner when she wanted to break up with him. She couldn't let this scene go; she kept encountering her tormentor in her sleep. With the help of lucid dream experiences, she finally managed to transform the situation. As the director of her dreams, she had acquaintances show up to support her. Suddenly, during the nightly encounters, a feeling of security and superiority arose: she was no longer helpless and alone. This experience helped her resolve her trauma. In lucid dreams we can come to surprising insights The brilliant thing is: In lucid dreams, everyone can find their own way of dealing with stressful scenes and playfully try out which intervention suits them best (everything is conceivable, everything is possible). Feeling, the images from dreams, can be brought together with thinking and acting, says Brigitte Holzinger. It's about recognizing: I'm not at my mercy, I have a choice. This can, for example, also consist of finding a place that is safe and provides security in threatening night scenes using lucid dream technology. A place from which a fearsome monster can be safely observed. This is what another of Brigitte Holzinger's clients did, who was regularly followed by an indefinable green cloud. As we looked at it, the cloud gradually took on contours, became smaller - and finally transformed into its father. It was only then that the 17-year-old realized that it was her father who kept her busy at night and threatened her in the form of a blurry mist. Thanks to this aha experience, she was able to get to the bottom of her mental problems in the further course of therapy, which led, among other things, to self-harm. As it came to light, the father was not only humorous and caring during his childhood, but from time to time he acted out, became violent and lashed out. A traumatic experience that was burned deep into the young woman's brain and which was now increasingly losing its long shadows. To the point where the self-harm stopped and the patient was able to start studying. A lucid dream as a therapy accelerator Brigitte Holzinger is convinced: If we deal with our problems while we sleep, our psyche benefits on many levels. An insight that those affected gain in lucid dreams can act like a therapy accelerator - and then take them into everyday life. The possibilities seem almost endless. She recently recommended that a shift worker suffering from chronic exhaustion go to a place in a lucid dream where he can relax and recover particularly well. A hammock on the beach? A quiet mountain peak in the evening light? It cannot be ruled out that such nocturnal excursions actually help to refresh the mind. The motto of productive lucid dreaming could be to try things out and gain new insights. Holzinger doesn't believe in daring soul experiments or ready-made recipes. It is good and important that everyone finds their own way of dealing with stress and discovers for themselves the individual possibilities that lucid dreaming opens up. She remembers another patient for whom the nightmarish scenes he regularly experienced lost their horror when he realized in his sleep: I'm just dreaming, this isn't really happening to me. And who suddenly took a liking to what was happening, saw himself as a character in an exciting thriller and decided to simply do nothing: “This is the best James Bond I can ever experience – why should I intervene? “ How to learn to lucid dream How often someone lucid dreams varies greatly: Some only experience a lucid dream every few months or once a year, while others experience a lucid dream several times a week. Some people are familiar with the ability from childhood or adolescence, while others only learn about the gift in adulthood. The pioneer of lucid dream research is the US psychologist Stephen LaBerge. The American has developed a method (“WILD”: “Wake-Initiated Lucid Dream”) that is supposed to help you slip into a lucid dream immediately when you fall asleep. This technique is about that , to enter a meditative state after going to bed. The person should pay attention to color patterns or other visual phenomena that spontaneously appear in their mind's eye. These can be billowing waves, winding plants, buildings or blurry silhouettes of people. You have to consciously engage with these images as you fall asleep and try to form a scenery and action from the often randomly occurring patterns. For example, floral motifs and cloudy structures can create a summer meadow under a wide sky. Perhaps mountains appear in the distance, the destination of a fictional hike. You should consciously keep the scenery and the action in mind until you drift off. You have to take them with you to sleep, so to speak. Another technique called “MILD” (“Mnemonic Induced Lucid Dream”) aims to switch from a normal dream to the lucid state. On the one hand, you should consciously try to become an oneironaut as often as possible during the day; So say to yourself as often as possible: I want to recognize that I'm dreaming while I'm sleeping and thereby immerse myself in a lucid dream. On the other hand, you should try to remember a dream as precisely as possible immediately after waking up. It is important to further imagine the action experienced during sleep: What else could have happened in the dream? What would a pleasant continuation of the dream plot have looked like? Would I like to get to a certain place? Would I have liked to talk to an animal? Or did I wish that I could rise into the air from a place that appeared in a dream and fly away? While you continue the event in your mind, you should repeatedly and consciously imagine that you have this dream - assuming it actually happens creep in the nocturnal fantasy world - will recognize it as such. For example: If I ever dream that I am sitting by a swimming pool with a cat and talking to it about Thomas Mann, then I will know clearly that I am in a dream. The MILD method seems quite bizarre, and yet experience shows: This form of autosuggestion significantly increases the chance that one night you will find yourself in the fantasized story, identify it as a dream - and switch to the lucid world.< /p> for GEO plus, Marja Pirilä

Apples are not only tasty - but also healthy. Do you remember the saying "An apple a day keeps the doctor away."? Ingredients for 2 people: 150 g carrots 1 sour apple 200 ml unsweetened oat drink 100 g millet 1 tbsp ground linseed 2 tsp butter, alternatively: coconut oil ground cinnamon 2 tbsp macadamia nuts Preparation: (approx. 20 min) Clean and peel the carrots and grate them coarsely on the vegetable grater. Wash the apple, quarter it, core it, grate half, cut the rest into thin wedges of about 0.5 cm. Heat the oat drink with a little water and a little cinnamon in a small pot. Add millet and stir. Simmer with the lid closed over a gentle heat for 10-15 minutes, stirring occasionally to ensure nothing burns. If necessary, add a little more water or oat drink. Then let the porridge simmer on the switched off stove for about 5 minutes. Fold in the apple and carrot grated. Melt the butter in a small pan. Add the apple slices, season with cinnamon and simmer over a gentle heat for 3 minutes, turning. Roughly chop the macadamia nuts. To serve, divide the porridge into bowls. Place the apple slices on top, sprinkle everything with the nuts and dust with cinnamon. Nutritional values per serving: 401 kcal, 16 g fat, 56 g carbohydrates, 8 g protein, 7 g fiber Among other things, recommended for: #Obesity #Acne #Arthrosis #High blood pressure #Breast cancer aftercare #Ulcerative colitis #Endometriosis #Eosinophilic esophagitis #Fat metabolism disorder #Gastritis #HistamineIntolerance #Headache / #Migraine #Mast Cell Activation Syndrome #Metabolic Syndrome #Neurodermatitis #RLS #Heartburn / #Reflux

The miracle bean is not only a true source of protein, but also contains healthy omega-3 fatty acids, vitamins C, E and B-6 as well as iron and calcium. Edamame are gluten-free, cholesterol-free and have a very low calorie content. Ingredients for 2 people: 200 g edamame (frozen) 500 ml water 2 tsp coarse salt 1 clove of garlic 1 tbsp oil (for example rapeseed oil) for a spicy variation:1 tsp chili oil 1/2 tsp chili flakes Preparation: (20 min) Prepare the ingredients for the edamame with chili oil and garlic flakes. Pour water into a pot and bring to the boil. Add the “normal” salt as soon as the water is boiling. Now add the frozen edamame (do not need to be defrosted first) into the pot, turn the heat to medium and cook for 5 minutes. Then pour the contents of the pot through a sieve (DO NOT rinse the edamame with cold water, but let it cool briefly in the sieve). Press the garlic lightly with the back of a knife, then remove the skin and grate finely. Heat a medium-sized pan over medium heat and add oil (NOT the chili oil). Briefly fry the garlic in the hot pan while stirring until the edges become crispy-brown. Add the cooked edamame to the lightly roasted garlic and fry vigorously but briefly, stirring or tossing. Then turn off the heat. Now season the roasted edamame with a little chili oil as desired and spread briefly by stirring or tossing. Pour the edamame into a small bowl and sprinkle with the chili flakes. To eat, press one side of the edamame pod with your fingers to push out the edible beans (the pod is not suitable for consumption). Done!

Cruciferous vegetables, including broccoli, cabbage, cauliflower, pak choi, kale and Brussels sprouts, are real homron cleansers. They contain a specific compound called indole-3-carbinol, which helps the body eliminate excess estrogen. Ingredients: ½ kg Brussels sprouts 38 ml soy sauce 25 ml roasted sesame oil 1 clove of garlic 5 g ginger 1 dried chilies 2 sprigs of mint (fresh) 1 tbsp sesame ½ tsp chili paste 1 tbsp sugar 25 ml mirin (mixture of sake and maple syrup; 3:1) 1 tbsp rice vinegar Salt Preparation: (25 min + 20 min) Preheat oven to 220°C. Halve the Brussels sprouts and place in a bowl. Add most of the sesame oil and salt and mix. Spread on a baking tray and roast in the oven for approx. 20 minutes. In the meantime, peel and finely chop the garlic and ginger. Also chop the dried chilies and cut the mint into thin strips. Roast sesame seeds in a fat-free pan until golden brown. Heat the remaining sesame oil in a small pot. Fry the ginger and garlic over medium heat for approx. 2 - 3 minutes. Add the chili paste and fry for another 2 minutes. Add dried chilies, sugar, soy sauce, mirin and rice vinegar and simmer the mixture until it thickens. Remove from heat and allow to cool. Add roasted Brussels sprouts and marinade to a large bowl and toss until Brussels sprouts are coated in sauce. Sprinkle with toasted sesame seeds and mint. Enjoy your meal! Enjoy your meal!