Lose weight tasty, sustainable and healthy



Most people want to look good and look attractive. These characteristics are particularly important to women. In Germany, however, about 60% of all people are overweight. The reasons are the rich food supply in Germany, the prosperity of people and wrong eating habits, which also cause numerous diseases such as diabetes mellitus and high cholesterol as well as obesity. Even children are often overweight in infancy. They are comforted with chocolate and other sweets, rewarded or given them on holidays. Hardly anyone is aware that this is already laying a lifelong basis for obesity. In addition, children have bad teeth and dentists warn of periodontitis and tooth decay. I too was rewarded with chocolate and received it on certain festive days, so that I often had to go to the dentist as a child, which scared me a lot.

All people should be on a balanced and healthy diet with little sugar, fat (except omega-3 fats) and salt in moderation.

When are you overweight?

In general, a BMI of over 25 is slightly overweight. This is divided into different levels up to the most severe degree of obesity with a BMI over 40. Nevertheless, you should take into account that people over 40 are usually still of normal weight even with a higher BMI. If, for example, you have a BMI of 25.9 at 44, this is completely unproblematic, since the weight increases with increasing age and is still within the normal range. You can do this with the BMI-Rechner der Techniker-Krankenkasse determine. There has been a certain amount of hype about the weight, so that many people who would not need it want to lose weight.

Of course, if you have a BMI from 28 upwards, you can assume that you are overweight. No matter what age you are. Then you should definitely consider reducing your weight.

How can I reduce my weight sustainably and healthily?

Generell: Lassen Sie die Finger von Diäten! Es hilft nur eine konsequente Ernährungsumstellung wie ich Sie in meinem Udemy-Video-Kurs “Schmackhaft, nachhaltig und gesund abnehmen” detailliert beschreibe. Sie lernen in diesem Kurs, welche Nahrungsmittel für eine Gewichtsreduktion geeignet sind, welche Lebensmittel weniger geeignet sind, wie Sie Hungerattacken sinnvoll begegnen können, welche Auswirkungen psychische Faktoren wie Stress und Einsamkeit haben und wie Sie all dies in Ihrem Leben zum Positiven wenden können. Außerdem wendet sich der Kurs nicht nur an Sportbegeisterte, sondern auch an Sportmuffel, die mit einem Mindestmaß an Bewegung leben möchten oder müssen. In dem Kurs gebe ich genaue Anleitungen wie selbst ein Sportmuffel Gewicht reduzieren kann ohne Sport treiben zu müssen.


Homemade low-salt instant vegetable broth

Salzfreie Instant-Gemüsebrühe, Martina Ledermann, Ernährungsberaterin

Instant vegetable broth
- What the trade offers

There are many instant vegetable broths to choose from in supermarkets and discounters. They are usually expensive and, above all, very salty. For most people, instant vegetable broth is a good alternative to homemade vegetable broth, which takes a long time to prepare. Particularly stress-stricken people like to use this alternative.

The advantage is that it is quick, it requires little effort and within seconds this broth has dissolved in boiling water. Their big disadvantage is the high salt content, which can have a negative impact on health. Hypertension and cardiovascular diseases are at risk. The body needs a certain amount of salt to live, but not more than approx. 3 g to a maximum of 5.5 g per day. The information on this fluctuate.

There are already high amounts of salt in ready meals and fast food. Just like in the commercial instant vegetable broths. This post will show you a way how you can make fresh soup vegetables into a delicious instant vegetable broth yourself, in which you can completely determine the salt content yourself or omit the salt.

What are the advantages of a low-salt instant vegetable broth?

With a low-salt vegetable broth, you determine how much salt you want to add to the vegetable broth. In addition, you can use organic soup vegetables for the instant vegetable broth, so that your vegetable broth is also of very high quality. Another advantage is that you can determine yourself which vegetables come to your homemade instant vegetable broth.

In the commercial instant vegetable broths, salt comes first on the list of ingredients. This means that it has the largest share in the instant vegetable broth. A maximum of only 550 mg of salt should be consumed per day, i.e. 5.5 g. With a commercial instant vegetable broth, this can quickly be exceeded and lead to health damage (high blood pressure, edema, etc.). You can create your homemade instant vegetable broth however you want.

How do you make an instant vegetable broth yourself?

You need:

1 baking sheet

1 baking paper

1 warm place where it is approx. 50 ° C / 122 °F warm
(Oven, single gas oven, heating)

Electric shredder or
much patience to cut the ingredients into small pieces (possibly with a weighing knife)

1 airtight sealable glass (e.g. a jam jar)

1 adhesive label and 1 ballpoint pen


1 pack of soup vegetables alternatively
Vegetables of your choice (e.g. carrots, leeks, onions)

Alternatively, fresh spices
Dry spices (e.g. parsley, chives)

Salt as desired (be careful not to take too much)


Wash the soup vegetables thoroughly under warm water.

Cut the soup vegetables into very small pieces or, better, put the soup vegetables in a shredder after you have cut them into medium-sized pieces and chop the soup vegetables very finely.

Cut the fresh spices with a weighing knife or use dry spices.

Place the baking paper on the baking sheet and put the soup vegetables with the spices on them. Spread the ingredients generously on the baking sheet so that not too much of the amount is on top of each other.

Switch the oven to 50 °C / 122 °F or place the baking sheet on the single gas oven or the heater for 24 hours. In any case, 50 °C / 122 °F should be reached. Finally, carefully sprinkle the desired amount of salt over the instant vegetable broth.

After 24 hours, your instant vegetable broth is ready and you can let it cool and pour it into the airtight sealable glass. You can of course print out a nice label on the PC to stick on the glass. Remember to write the date of manufacture on it. Please use the instant vegetable broth within three months.

Good Appetite!

Possible uses

You can use the homemade instant vegetable broth for soups and sauces, you can drink it in boiling water as a snack to stop hunger. You can also add the soup broth to a salad with a homemade dressing, then the salad will taste even more spicy.


IIFYM - The new nutritional method where fast food is allowed


What is IIFYM?

“If it fits your macros” ist ein Ernährungskonzept bei dem eine gewisse Menge an Fast Food erlaubt ist, sofern die Makronährstoffe gedeckt sind. Im Verhältnis 80:20 (80 % gesunde Lebensmittel/20 % Fast Food) darf man bei diesem Ernährungskonzept auch Fast Food essen. Diese Methode ist wissenschaftlich belegt.

What are macronutrients?

Macronutrients are fat, carbohydrates and protein. When it comes to fat, IIFYM must of course ensure that you eat health-promoting fats such as those found in fish. Fish contains, among other things, the valuable omega-3 fatty acids.

What does IIFYM look like in practice?

First, determine your total calorie needs. You can do this as part of a nutritional consultation, but also with an online tool from the Internet. It is important at IIFYM that you do not exceed the calorie count minus 500 kcal (for weight loss). IIFYM therefore requires strict calorie counting. You can do this with Android or an iOS app, for example. Now you have to make sure that 80% of your total calorie requirement consists of health-promoting foods (whole grains, lettuce, fruits, vegetables, in moderation nuts - the latter because of the high calorie content). You can cover 20% of your total calorie needs with a kebab, a piece of cake, a pizza, a lasagna or a hamburger. Only your macronutrients must be covered.

What is IIFYM not?

IIFYM is not an invitation to rampant fast food consumption! It is important that you always count your calories and also adhere to the stated ratio of 80:20. Otherwise you risk cardiovascular diseases, type II diabetes mellitus, arteriosclerosis, high blood pressure, high cholesterol and obesity.

Who is IIFYM for?

IIFYM is suitable for people who do not forego fast food, but still want to lose weight. It is also suitable for those who used to eat mostly fast food in the past, but now want to switch for health reasons. As already mentioned at the beginning, this nutritional method has been scientifically proven. However, it only works if the person who uses it counts his calories in a very disciplined manner.

Is IIFYM also suitable for diabetics?

Diabetics are better advised with the LOGI method or the diet according to the glycemic index / glycemic load. These dietary methods have often had a very good effect on diabetics.


Healthy apple-orange tea in golden autumn



Healthy apple-orange tea is a delicious tea that you can make yourself in just a few steps. So that the apple-orange aroma is concentrated, we will dry the apples and oranges in the oven.

To do this, cut the apples and oranges into small cubes. If they are organic apples, you do not need to cut off the peel on the apples. Then lay baking paper on a baking sheet and set the oven to 122 °F (ca. 50 °C) . Then put the apples and oranges on the baking sheet. Now leave the door of the oven open a little and leave the apple and orange pieces in the oven at 122 °F (ca. 50 °C) for about 4 hours.

When everything is ready, take the fruits out of the oven, let them cool and put them in a light and airtight glass jar. Best in a mason jar. So you can keep the fruit tea for a few months.

If you want to prepare an apple-orange tea, put the tea in a filter bag or in a herbal tea cup with strainer, pour boiling water over it and let the tea steep for about 10 minutes. Feel free to add a teaspoon or two of honey if you like it sweeter and haven't planned to lose weight. 🙂

With the apple-orange tea you can beautify cool autumn days!


Immunsystem-Booster Vitamin C - Hagebuttentee & Co.


The key question about vitamin C.

Vitamin C is a water-soluble vitamin that contributes a lot to our health. Since vitamin C is sensitive to heat, I had recently been wondering whether a rose hip tea brewed with boiling water still contains vitamin C.

In my research, I found that vitamin C only breaks down at a temperature of around 190 ° C. Boiling water has a temperature of 100 ° C. A rosehip tea therefore still contains vitamin C, which helps prevent colds, among other things.

Woher kommt der Begriff “Ascorbinsäure”?

Mit anderem Namen heißt das Vitamin C “Ascorbinsäure”. Der Name kommt von der Vitamin-C-Mangelerkrankung Skorbut, die besonders früher bei Matrosen auf hoher See aufgetreten ist, da sie keine frischen Früchte zu essen bekamen. Das “A” vor “scorbinsäure” weist auf die Verneinung hin. Somit lässt sich die Mangelerkrankung Skorbut durch Vitamin C verhindern.


Radical scavenger vitamin C and its effect on iron

Among other things, vitamin C is a radical scavenger. That means it destroys the free radicals that damage our cells in the body. Among other things, vitamin C acts as an antioxidant and promotes iron absorption. If a vegetarian or a vegan eats vitamin C in the form of kiwi fruit, for example, with an iron-based plant meal, he then enhances the plant food and a larger amount of iron is absorbed by the body. The non-heme iron from the plants becomes heme iron as found in animal products.

Vitamin C for smokers and for colds

Ascorbic acid is also very important for smokers because they have a higher need for vitamin C due to cigarette smoking. Smokers in particular should always pay attention to a very healthy diet.

Kiwis, acerola cherries and Camu-Camu contain high amounts of ascorbic acid and the kiwis in particular are now available all year round.

If you caught a cold or flu, you should consume a lot of vitamin C, since vitamin supports the immune system. Get kiwis in stock for a few days. If you buy too many kiwifruit, they will change their taste very strongly after four to six days and spoil.

The German Nutrition Society recommends a daily dose of 100-110 mg ascorbic acid per day. However, you do not need to worry that you are consuming too much vitamin C because it is water-soluble and the amounts that are too much are excreted in the urine.

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