food – music and all that

just follow these guidelines for healthy food

extra tips

the outer salad-/lettuce-leaves are the best because they have to shield the inner leaves -> therefore the outer leaves are way more healthy (more polyphenol)

and some more

food storage / cooking tips

frozen or canned fruits/vegtables are ok if in water
storing / heating / consuming foods exclusively from plastcis is not a good idea
avoid boiling vegtables – just cook lightly

alle Menschen sind einzigartig
microbiome are more influental for our response to foods than our genes
amending your diet can alter your gut-bacteria
we share virtually all of our genes with each other and only around 1/4 with our gut microbes -> we all have a unique set
responses to food change with age, menopaus, horomone status, stress, sleep-quality and illness -> each one is unique

fruit-tips

4 colorful veg and a fistful of protein instead of meat and 2 veg approach
all vegtables are good for you (except iceberg salad) – bitter /farbintensiv => hoher polyphenol-Anteil
how we cut and cook vegtables affects nutrions – mixing in oil and heating or fermenting can enhance benefits
light steaming is often optimal – avoid boiling for long periods

vegetarian farts are assumed to be more pleasant
more legumes in your daily diet – peanuts added to breakfast
plenty of peanuts during preganancy and breastfeeding -> avoid allergies
make your own humus – tin-chickpeas, tahini, garlic, oliveoil and a squeeze of lemon
eat legumes canned, dried or frozen – they retrain nutrional value (just make shure they are thoroughly cooked)
chickpea, lentil, soy and pea-proteins are a perfect replacement to animal proteins

cereals & grains

glutenfrei negatively influences your gut-biome
oats and barley contain beta-glucan and are good examples for wholegrains – especially in the unrefined steelcut form
refined cereals are stripped of their benefical fibers
try traditional varieties such as barley and rye => more diversity

reis

parboild rice is actually more nutricious than less processed forms
brown rice has much more fiber and a better glucose-profile
risotto rice is a great vehicle for veg – zur Verkürzung der Kochzeit -> Reis auswaschen und dieses Wasser dann verwenden
aber jeder Tag Reis -> Gewichtszunahme und Blutzucker-Spitzen

pasta

dried durum-wheat-pasta is a high protein food with around 13% protein
couscous is a highly refinded fast cooking pasta more likely to spike your sugar levels -> opt for the wholegrain versions or go for bulgur
ersatz wie kicherbsen-pasta sind gesünder aber schwerer zu kochen

brot

fungi and mushrooms

mushrooms are a rich source of chemicals which play an important role in protecting human immune cells agains deseases
eat more mushrooms and fungis – provide vitamin D, protein & fiber – have no downside

fish / seafood

2 portions of fish / week is not needed for health and not sustainable
farmed fish uses twice as many smaller fish to grow -> environmental disaster
in 20 Jahren ist ende mit Fischen wenn´s so weitergeht
oysters & muscles are good source of protein and nutrions, sustainable and good for the planet
seaweed has plenty of nutrions – food of / for the future

milk / cream

cowsmilk does not help bone-health or vitamin-D status and likly increases weight
wenn dann bio vollmilch
butter has no health-benefits ist aber lecker – die Alternativen sind schlechter/ungesünder
flavoured yoghurt / fromage fraie / yoghurts with fruits are not healthy
low fat yoghurts are a less healthy choice
live-yoghurt or fermented like kefir support our immune-system
plant base dairy alternatives have less vitamins than cowsmilk
home-made buttermilk is better option

cheese

lieber nur selten – nur organic (environmental)
traditional cheeses are a rich source of live microbes, protein, calcium and vitamin-D
rohmilchkäse ist besser

eggs

are great source of nutrions containing more than 100 types of protein and all of the essentials amino-acids and multi-vitamins
an egg / day is not harmful
identify a rotten egg – simply float it in a pan of water
-> if it sinks it´s fresh
-> floating to the top => bad egg
are the most environmental friendliest form of protein if you eat 3-4 eggs/week

honey simulates a similar effect on the body as tablesugar – but helps being sick thanks to its active ingredients
dark chocklate has large amounts of polyphenols and fiber and is good for your gut

nuts & seeds

herbs & spices

salt restrictions are not helpful to most people – just avoid the hidden salts in UPFs (which you should avoid anyhow)
spices are good sources of polphenol and fiber, good for gut-microbes and add to the 30 plants / week (excluding salt & pepper)
tumeric is maybe especially healthy
getrocknete herbs&spices alle 6 monate wechseln