Promoting resilience through healthy eating: 12 tips on basic nutrition against stress

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resilience and anti-stress programs and healthy sleep are on everyone's lips, but the role of nutrition is often neglected. Proper nutrition can help a lot.

Promoting resilience through healthy eating: 12 tips on basic nutrition against stress

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Here writes for you:

Simone Janson Simone JansonSimone Janson is publisher, German Top20 blogger and Consultant for HR communication.


Basic nutrition - Sense and nonsense

Some time ago I started to deal with basic nutrition for health reasons and was able to solve one or the other health problem. Since I became so aware of the positive effects, I have been very interested in the topic.

Proper nutrition is always the subject of heated discussions. There is also a lot of false promises, for example food that makes you particularly intelligent, which you cannot say in a general and populist way. However, two things can be determined: Our diet largely determines how fit and how productive we work. And: everyone is different and reacts differently to certain foods. So it always depends on the circumstances.

Healthy eating in office work

Traditionally, the following applies to an office job: regular and daily, but not overeating. Too much and too hearty food makes you sleepy. Doctors recommend a maximum of two to three meals a day - a full main meal and two smaller meals. Fruits and vegetables with a lot of vitamin B are suitable as a healthy snack in between.

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So far, so good, but unfortunately the topic of nutrition is often reduced to weight loss and calorie consumption. Sure, if you don't want to gain weight, you have to consider the energy balance: and to achieve this goal, you have to know your personal, daily energy requirements. And the difference between your own energy supply and energy consumption. For a good, healthy diet, a balanced energy balance is crucial. Unfortunately, the subject of nutrition is more complex.

The problem with the health myths

Take olive oil, for example. As a rule, vegetable fats are increasingly recommended instead of animal fats. The oleic acid in olive oil is processed by the cells of the small intestine to form oleyl ethanolamide (OEA), a hormone that creates a feeling of satiety. In this way the appetite is curbed and possible cravings are successfully averted.

Therefore, there are recommendations how to take a spoonful of olive oil every day. The big but follows immediately: In such recommendations we usually speak of extra virgin olive oil because it contains the most vital substances. This does not mean cheap olive oils from the supermarket, as tests by the Stiftung Warentest show.

Healthy nutrition: quality always matters

As with olive oil, it is the same with other foods: it always depends on the quality and processing. The dose makes the poison, so to speak. For example, it helped me to pay more attention to the acid-base balance when feeding. Because there are basic foods and acidifiers. Acid generators are all those foods that are converted from metabolism to acids during the digestive process.

These acids are normally excreted again. If the daily acid intake is permanently too high, then there is an acid load - acids are temporarily stored in the body, usually in the connective tissue, and can lead to health disorders: from indigestion, allergies and susceptibility to infections, to hormonal disorders and even joint problems - mine too show that personal experiences. No wonder that the reduction of acids not only reduces physical problems, but also ensures a clear head and makes it more balanced, less stressful and thus more resilient.

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Good and healthy food on the go

However, there is a problem: Things that go well at home can be very problematic when traveling: There are hardly any restaurants where you can just order cooked vegetables without meat, from unusual creations such as buckwheat or cooked spelled whole not to mention.

It was all the more surprising to me that the Hotel Sommer in Füssen not only offers base fasting, but also integrated it as part of its menu. Hotel manager Wolfgang Sommer originally started using the method because he wanted to lose weight as an enthusiastic athlete. And was more than enthusiastic about the long-term health consequences:

“Although I ate more than recommended, I lost 3 kg of body weight through base fasting and then kept that weight. My nutritional awareness has changed significantly. ”

Base fasting using a special method

Sommer follows the method of base fasting with fruit and vegetables developed by Sabine Wacker in his hotel. You can eat until you get full, but only fruits and vegetables. During the fasting cure, only base-forming foods are served - essentially fresh fruit, salads, fresh herbs, seedlings and vegetable dishes. The acid builders such as meat, sausages, dairy products, bread, pasta, rice, sweets, sodas and alcohol, which burden the metabolism - and also the hips - are taboo during base fasting. We're back to losing weight, which should happen automatically during base fasting.

Base fasting also makes sense for vegetarians or vegans, because these too can be overacidified, after all, not only the animal products are acid generators. It is important, however, that base fasting is only carried out for a limited time - a few days, one or more weeks. Colon cleansing also helps acidify the body, reducing the acid load on the kidneys.

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Eat healthy with pleasure

But: base fasting means not giving up. You should and may enjoy! However, the amount of conventional food that has to be left out requires a lot of creativity and conversion to enjoy cooking again. After the base fasting cure, the diet should be switched to "base-rich": daily fruit AND salad AND vegetables, while acidifiers are used sparingly. Coffee should also be used sparingly.

Instead, it is advisable to drink plenty of water, drinking about two to three liters of water a day. Water is not only healthy, it also promotes concentration. Experts recommend drinking a glass of water every hour. This keeps the body and mind fresh and also reduces feelings of hunger. Already 2-3 liters of water, drunk throughout the day, regulate the metabolism and ensure optimal fat burning. The water also flushes out metabolic toxins that hinder weight loss.

12 tips: how does base fasting work?

The principle of base fasting is very simple, but it requires a creative rethink when cooking. Getting the right food can also be a challenge. What should you pay attention to?

  1. You eat 3 to 5 meals a day, 3 main meals and, if absolutely necessary, 2 snacks.
  2. For breakfast there are one or two types of fruit or a freshly squeezed fruit or vegetable juice or a basic muesli after Wacker with sprouted oatmeal.
  3. Lunch offers raw vegetable carpaccio or salad or vegetable dishes.
  4. Vegetable soups or light vegetable dishes are served for dinner.
  5. Basically, you should only eat as much as you are really hungry to avoid feeling full.
  6. It is therefore advisable to eat slowly, chew well and pay close attention to your own feeling of hunger.
  7. When eating, you should regularly feel in your body which foods are good for you and which are not.
  8. It is important to stop eating raw food after 14 p.m. and to stop eating after 19 p.m.
  9. The proportion of fruit during base fasting should not exceed 20%, as otherwise it can easily lead to discomfort due to increased flatulence.
  10. If possible, carbohydrates should be avoided during base fasting.
  11. You should either drink pure spring water, diluted herbal tea or, for example, ginger water with lemon, naturally without sugar.
  12. To support you can make basic foot baths, which also make it easier to fall asleep in the evening.

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  1. To follow debate on this post
  2. All debates follow
  1. Mike

    Hello Simone,

    nice that you answered so quickly;) Let me put it this way: the legislator has created a solution for this with the new mediation law: skeptical consumers can also get advice from their insurance broker on a fee basis (this requires
    it does not require explicit registration as an insurance advisor). Contracts for this special advisory case may of course not be brokered by the insurance broker concerned.

    A residual problem then remains, however, because even an insurance consultant alone (from my point of view it can also be a lawyer or tax advisor) could unnecessarily prolong his consultations or even advise on decisions that would result in additional consultancy fees
    would result in ... (eg lawsuits which are then 100% lost etc.)

    However, it would somehow not be a pleasant idea to pay 300 EUR for a computer-aided vehicle comparison analysis followed by a consultation, and then through one
    Saving a change of 30 EUR in tariff contribution ... (clear, an extreme case) The same applies, of course, out of fear of liability, for example, advising against something, even if enforcement would not be ruled out (just think of an experience with a notary, whom I despite his
    Fortunately, I did not hear expert status…) In the end, the most well-informed consumer should always make a decision that he can be responsible for!

    Finally, because of your note: I'm not an online broker myself, but thanks for your tip! I will suggest to my father that the word insurance broker or the whole service (including payment) could still be explained with a separate information window ... I think that's a good idea!

    Greetings from munich

    • Simone Janson

      Hi Mike,
      SEO brings nothing in my comments because the links are set to Nofollow. You can therefore just as easily comment under your name.
      Sure, even independent consultants are not all great and of course there are problems with horrendous prices. Nevertheless, I think that operators of such comparison sites have to make their business model transparent - the consumer should then decide. If this is not done, it simply does not appear transparent or serious.

  2. Simone Janson

    Hi Mike,
    I don't want to paint everything black and white, it certainly doesn't have to be negative if you get commissions.
    However, this should be made transparent: As you can see, you have to look critically behind it. However, many consumers do not do this and take what is offered to them as a living coin - my experience.
    In the course of transparency, it would have been nice if you had initially drawn attention to the fact that you count yourself among these so-called idealists and also work as a broker yourself,
    Also on your side there is no indication that you are making your money. And that's exactly the point: if it's a good thing, you can make everything transparent.
    So unfortunately it looks a bit unfair.

    By the way: I have already explained elsewhere that everything in the media is not good and true.

    Simone Janson

  3. Mike

    hm, but believe that there are also idealists on the internet who, despite being an insurance broker, try to provide their customers with well-researched information. But clearly I have to agree with you that a healthy dose of skepticism is always good, especially in the wide internet. It is best to always do your own research as end users, always with different sources of information. Herein lies the great strength of the Internet. At this point, I would like to note one more thing: even independent media, such as large newspapers, could also have a conflict of conscience, since there are now virtual partner programs (affiliate programs) in which insurers reimburse not insignificant lump-sum advertising costs to tipsters ... Have such portals I have never seen an insurance comparison program that was not provided by a third party (independent insurance broker who cooperates with a newspaper ... otherwise it would not be financially viable ...) As a software developer, I can only advise you to do this at this point, and then also on the corresponding website take a look at the source code and also always nice to study the data protection regulations, terms and conditions (on possible address sales) and the imprint (on intermediary status or possible links to insurers or intermediaries);) Regards

  4. Simone Janson

    Hello Herr Dießl,
    the commercial one is perhaps misleading: I don't have a commercial side. However, it must be clear how the site is funded or the site should be funded independently. This is not clear to me on the side you mentioned. Such sites are often operated by insurance brokers, who then earn money on the commission from the insurance sites - I see a conflict of conscience.

  5. Konrad Dießl

    In addition to Stiftung Warentest, there is another comparison site on the topic of dental supplement insurance, well done but also commercial ...

  6. Pingback: What to look for when choosing additional dental insurance ... | castle forest

  7. Simone Janson

    Hello Daniel,
    but the operator is also an insurance broker, meaning that he is already interested in marketing the topic. In other words, the site is not commercial. Readers should know that.
    Otherwise there may really be some useful information. So thanks for the link.
    Simone Janson

  8. Daniel

    here you will also find a non-commercial page, a blog that deals with many topics related to dental insurance.

  9. Simone Janson

    At this point I would like to point out to my readers that the above-mentioned offer is an insurance broker's offer and the offer is therefore financed from insurance commissions. This does not have to detract from the quality, clarity and usefulness of the site, but you should keep that in mind when researching the site.

  10. Hans Waizmann

    the fine print is indeed the major problem with most tariffs. They are so complicated that they are totally incomprehensible to the layperson. On our site you will therefore also receive the Waizmann service catalog with 28 answered questions about the most important services. Here you can find out exactly which service the desired tariff contains.

    Kind regards

    Hans Waizmann

  11. Simone Janson

    Thanks for the detailed explanations and useful tips. Unfortunately, the problem is that the tariffs are more than confusing. You have to compare a lot and pay attention to the small print.

  12. Maximilian Waizmann


    I have been working as an insurance broker for several years and almost exclusively sell dental insurance, so I have a lot of experience in this area.

    You really have to look closely at what the individual providers are doing. Insurance for 5 or 10 euros per month simply cannot do the same as insurance for 20 or 30 euros per month.

    And if you want to have good benefits insured, you should rather choose one of the higher quality insurances.

    The mentioned additional services such as for prophylaxis or the like. make sense in my opinion if the insured person attaches importance to it.

    If I have professional teeth cleaning 1-2 times a year anyway for 80 euros each, I can just as well take out insurance that will reimburse me 100% (and YES, there are ;-). This means that the “effectively” paid contribution is again much lower and you are really well secured in case of an emergency. Teeth can easily become very expensive, that is undeniable.

    Some of the bills go to regions from 10000 to 20000 euros. Doesn't want to scare anyone, these are certainly exceptional cases or “outliers”.

    But even the supposedly smaller amounts hurt a lot - who has 4000 euros on the high edge, because two teeth are to be treated with an implant? Maybe still have, but do you want to spend the money on it and do without the hard-saved vacation?

    Everyone has to ask the question ;-)


    Maximilian Waizmann

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