18 Healthy Eating Recommendations For 2018

18 Healthy Eating Recommendations For 2018

A pint a day may keep the doctor away…

Men have always sensed it, and now it’s been scientifically proven: Beer and wine can be healthy. All the more reason for him to hang out with his buddies in his favorite bar. After all, it may be benefiting his health! International studies have shown that the consumption of beer and wine in moderation can be good for the heart because it raises the level of HDL cholesterol the blood, which protects the heart and blood vessels by hindering clotting. Kidney function is also improved because of beer’s diuretic effect. For these heart-healthy effects, men should not consume more than 20-40 g (ca. ½ to 1 liter) of beer or 1-2 glasses of wine per day and women should not exceed 20g of beer per day (ca. up to ½ liter) or 1 glass of wine per day. Interestingly, women who consume beer or wine in moderation are less likely to develop adult-onset diabetes than women who drink either a lot of alcohol or none at all. Alcohol consumption should thus be limited to 5-30g alcohol per week (ca. 2.5 liters of beer or 1.25 liters of wine).

Help against bladder infection: watercress

Sitting too long on a cold park wall, leaving on your wet bikini, riding your bike when sweaty…practically every woman has sooner or later developed an uncomfortable bladder infection and then painfully regretted not being more careful. The familiar itching and burning sensations in the abdomen are not only extremely uncomfortable but can also lead to pyelitis, an inflammation of the pelvis and kidney. This is caused in most cases by poor circulation of the pelvis, which means that vaginal or intestinal bacteria can travel up the urethra and infect the bladder.

An old home remedy for preventing infections is to add watercress to your diet. This herb is not only rich in vitamin C, but also stimulates circulation and is a diuretic. Finely chop and add to a mixed salad, or infuse in dried form as a tea and then sweeten with honey. Watercress is not recommended, however, as a long-term remedy for a bladder infection, because it also works as a laxative.

Fasting the healthy way

Would you like to purify your body, but don’t want to fast? Then avoid eating anything after 4 pm twice a week. Your metabolism will be eased, the organs regenerated, and the production of the hormone melatonin stimulated. Melatonin not only promotes cell regeneration but also acts as an antioxidant. To help you go without food, drink a glass of tea or warm milk with honey.

Need to clear your head? Drink water!

Did you know that your brain consists of 85% water? It works slower if we don’t replenish our bodies with adequate fluids. Remember therefore to always drink lots of water. It doesn’t always need to be water, though – try also herb tea or fruit juice.

 Re-energize with nuts

Intense concentration and lots of mental work cause your body to expend a lot of energy. The result: You tend to feel tired and unfocused. Snacks such as a handful of nuts or trail mix can help you get back on track. Even dried or fresh fruit will give you a much-needed boost.

Something sweet to combat stress

Once again, you have a thousand things to do at once and are running purely on adrenaline. Stop for a moment and eat a piece of chocolate. Chocolate with a high percentage of cocoa is best – it will give you renewed energy. Dark chocolate is similar to the body’s own anti-stress substances. It improves mood and relieves stress.

 Drink water and watch the pounds disappear!

To control those pesky hunger attacks, try first drinking a glass of water to keep you from overeating. Water fills up your stomach and leaves you feeling full, which slows your hunger pangs. Drink carbonated water, because its tingly effect fills the stomach particularly fast. Two to three liters of water a day is recommended to boost your metabolic rate and help clear waste products more efficiently, thus helping you to lose weight faster. Water should also be cold – your body will have to warm it up to ca. 37° C/ 98.7° F, causing you to burn some extra calories!

Yogurt as a natural breath freshener

We often don’t notice it ourselves, which makes it even more uncomfortable for those around us: bad breath. But don’t fret: This can easily be prevented by eating yogurt. It should be consumed regularly though in order to be effective.

Apples pack an antioxidant punch

Scientists at Cornell University have found yet another advantage to add to the many health benefits of apples: Apple peels are rich in antioxidants, which are particularly effective in combating the harmful effects of free radicals. In experiments where researchers tested nerve cells against oxidative stress, the cells were better protected after being pre-treated with an extract from apples. For the most antioxidant benefits, be sure to eat the peel and to select red varieties like Red Delicious; these contain more antioxidants than the yellow or green varieties.

Tea for fresh breath

Bad breath has many causes: remnants of food in the interspaces between the teeth, tonsillitis, dry mouth and even an improper diet, to name only a few. But new research has shown that tea helps fight bad breath. Polyphenol (a group of phytochemical substances) inhibits bacterial growth that causes bad breath. You’ll still need to hold on your toothpaste, but a quick cup of tea can dispel bad odors. And it is healthy and delicious!

 Snack yourself thin!

Even the healthiest meal is useless if, after your salad and wholegrain bread, you indulge in sweet, fattening chocolate pudding. But to totally abstain from dessert? Pure torture! Try instead a light dessert, such a fresh fruit sorbet or a creamy fruit quark (see recipe below). Rich in vitamins, low in fat, and still delicious and guilt free! And on those days when it has to be chocolate pudding – and there are days like these – simply share your dessert with your partner. Even if you are sitting in a restaurant and the waiter gives you a funny look, do it anyway – you’ll find that sharing can be fun!


Lightly puree fresh, ripe fruit (strawberries, peaches, kiwis – whatever you like) and mix with sparkling mineral water. This gives it a fresh kick. Then fold in some low-fat curd cheese (quark), and enjoy!

 Relax with peppermint

Every four weeks, women’s hormones go nuts. It’s not a large problem for some, but for others, it’s no fun at all. You feel out of sorts, your appetite spikes, and your stomach cramps. Here are some things that can help: A cheesy romantic comedy, something to snack on…and a mint massage to relieve cramps. Mix 10 drops of peppermint oil with 50 ml jojoba oil. Lean back and rub your hands over your stomach in circular motions to your navel, then slowly from your breastbone back to your stomach. Underneath the navel are a pain-relieving acupressure point in the stomach and pelvic area. Press this lightly for a few minutes and then repeat the circular motions. While massage is good for both body and soul, the menthol in mint cools and refreshes the skin and promotes circulation.

Ginger as a hangover cure

This spice can do more than just add an exotic note to your food.

Along with its characteristic flavor, ginger is distinctive for its healing properties. Hidden inside these knots is a veritable firework of vitamins and minerals like cilium, calcium, and iron as well as substantial essential oils.

Ginger milk, for example, is invaluable for colds. Bring a ¼ liter of milk to a boil with a teaspoon of ginger paste. Sweeten with honey, if desired, and drink. Ginger is also helpful for travel sickness – therefore, always keep a stick in your travel bag. Nausea will disappear only after a few minutes. Party animals should chew on a bit of ginger while consuming alcohol. The next morning, they can rest assured they will wake up without that debilitating headache.

Wine: That healthy drop!

Did you know that alcohol can prevent Alzheimer’s? A glass every now and then from the fair grape can’t hurt. On the other hand: Beer drinkers are twice as likely to develop this illness in old age. Danish researchers believe that the flavonoids contained in wine destroy harmful substances in the brain. Therefore, it’s better to reach for a wine glass instead of a beer mug.

Muesli is nature’s defense against brittle nails

It doesn’t matter what you touch—your nails split or break easily. Our remedy: nature’s own weapon. A balanced diet of vitamins, minerals, and trace elements works from the inside out against brittle nails. Just add grains such as muesli, rolled oats or gruel to your diet.

 In a bad mood? Try changing your diet…

Eating can mean more than just getting rid of your hunger. With the right foods, you can even rid yourself of a bad mood.

Endorphins are hormones that are connected to happiness. Certain foods contain substances that stimulate specific receptors in the brain and endorphins collect on these receptors. These “blah-killers” are found in coffee, chocolate, wheat and dairy products. Bell peppers contain capsaicin, which also releases endorphins in the brain, though only when eaten raw. The combination of proteins and carbohydrates in foods can quickly brighten a sullen mood. These include fish, meat, and dairy products, along with bananas and spelled. One drawback to this good food: It not only makes us happy, but it can also cause us to gain weight. Therefore, enjoy these foods, but then maybe leave your car and walk instead!

Get in shape with whole wheat

Most people know that whole wheat is healthy, but did you know that a diet rich in fiber can help prevent colon cancer and vascular diseases? Whole wheat products contain important nutrients and fibers, which promote healthy digestion and protect against gastrointestinal diseases. The antioxidants in whole wheat products combat free radicals and protect the body from the effects of aging as well as from different types of cancer. It is recommended to use grains in their “whole” form in order to receive the full health benefits. A great way to start your day is with a breakfast of homemade muesli: Soften grains in water overnight, then eat them the next morning with yogurt and fruit.

Carrots for a healthy snack

Did you know that carrots are good for your eyes? The beta-carotene they contain can help you see better at twilight. Though carrots do not improve short-sightedness or far-sightedness, they are still very healthy. In addition to being low in calories, beta-carotene aids many metabolic processes. It can also trap and neutralize aggressive oxygen molecules that damage cells. Carrots are also an excellent snack for dieters because they keep the blood sugar level constant.

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