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Special healthy diet


January 1st, year 4.50 / A 4.90 / CHF 8.90 / LUX 5.30 / HUF 1960 ,, ## ,, & &, Special Healthy nutrition Natural healing, healthy living Vegan living This is how you get started with plants for one strong nerves atopic dermatitis: China's medicine brings relief Soups satiate body and soul Be the hero of your life! Exclusive interview with Bettina Kübler How stable is your circulation? -Check

2 The most important thing is your health! to get them. 7 very good reasons for a subscription: Helps, Experienced doctors and proven experts write for them. It is understandable, practical and realistic. He advocates the extensive abandonment of pharmaceutical preparations and presents alternatives free of side effects. The readers also have their say and report what has helped them. He speaks the patient's language and decodes medical Latin. He reports independently and is solely committed to the welfare of his readers. With a subscription you save compared to individual purchases and receive your health magazine comfortably and punctually month after month. Your guide to a healthy life. Order now! Yes, I would like to read it regularly and order the magazine at the annual subscription price of D 46 (12 issues per year with a saving of 15% compared to individual purchases) including postage and VAT (abroad D 56, incl. Postage only against prepayment *). Delivery from issue /. Address of the new reader: I pay the annual subscription price for 12 issues each conveniently and cashless by direct debit. Last name Please fill out and send in the card First name Street, house no. Post code, city Billing address for gift subscription: Surname, first name IBAN BIC Bank against annual invoice for M 46 ,, abroad M 56, only against advance payment, on account: IBAN: DE / BIC: DEUTDEDBFRA. The subscription can be canceled in writing 3 months before the end of the annual subscription period. Otherwise it will be extended by a year. House no. Zip code, place Order for gift subscriptions is valid for 1 year until canceled: I can cancel this order within 14 days after sending it at the naturopath, Feldbergstraße 2, Königstein. Timely dispatch of the revocation is sufficient to meet the deadline. Date of order only valid with signature Terms of purchase: The appears monthly. Annual subscription at the savings price of 46.00 for 12 issues including postage and VAT (abroad 56.00 including postage. Please transfer only to account for international transfers: IBAN: DE Please send subscription orders to: Naturarzt, Feldbergstraße 2 , Königstein, Telefax / The subscription can be canceled in writing with a notice period of 3 months before the end of the reference year.

3 Editorial Dr. med. Rainer Matejka doctor for general medicine and naturopathic treatment, editor-in-chief with errors and confusions, the scientific nutritional recommendations of the last decades have been appropriately titled. How clear and accurate, however, is the 2400-year-old assessment of Hippocrates, who at least had no idea of ​​studies in the form of today's standard: Use animal foods sparingly, prefer fresh plant-based foods. It can hardly be formulated more simply or better. Goodbye, asceticism! The Deutsches Ärzteblatt has been reporting for months on a discourse between doctors for preventive medicine and the German Nutrition Society (DGE): The DGE had to withdraw or substantiate numerous previous recommendations. Old dogmas are no longer valid. The rule that one should consume plenty of grain products and potatoes was deleted without replacement. Furthermore, eggs are now allowed to be eaten not only in moderation, but more frequently, as the previously alleged adverse effects could not ultimately be confirmed. There is also something remarkable going on with fats: the decades-long fat bashing (fats make you fat and are otherwise unhealthy!) Is over. The fat intake may therefore be increased. Certain fatty acids such as omega-3 have sustainable health benefits that have since been confirmed many times over. However, experts criticize the sometimes half-hearted statements of the DGE: Sugar is still being played down too much. It is not just empty calories and responsible for promoting tooth decay. Rather, it was above all complex fructose-glucose mixtures in numerous ready-made foods that increased appetite and stimulated the addiction center in the brain. This leads to high insulin levels, obesity, diabetes, heart attacks and cancer. So far, alcohol has only been recommended occasionally and in small amounts. Recently, all consumption has been discouraged. Prevention physicians claim, however, that the current data situation shows a health benefit from moderate alcohol consumption, especially wine. The Association for Independent Health Advice (UGB) also criticizes the fact that the new guidelines of the DGE lack sustainability. For example, regional, seasonal and ecological products are not preferred through explicit references. What about the naturopathic diet? On the whole, this has long been correct with its recommendations. On one point, however, their supporters should not exaggerate: The grain fetishism that had been established over decades has had its day. In particular, the support for the consumption of cereals containing gluten cannot be sustained. With the rethinking, it is finally time for adapted nutrition pyramids. Those who advocate grain and bread as the basis of all healthy food are truly out of date. Anyone who is oriented towards classic Mediterranean food and / or lives as a flexitarian (occasionally fish or meat, otherwise vegetarian) or pesco vegetarian (sometimes fish, otherwise vegetarian) and also observes the criteria of food combining in the evening is right. And beware: a healthy diet is enjoyment and certainly not synonymous with humorless asceticism! In this sense I wish you a healthy and happy year / 2018 3

4 Contents CONSCIOUSLY NUTRITIONING Plant-based nutrition Vegan at last! How to make the switch ... 8 Alexandra Kuchenbaur, alternative practitioner Special Phytos for (Part 4) The best medicinal plants for the soul Christian Zehenter, alternative practitioner HOLISTIC HEALING What has helped me Eye migraines: Therapy with thorns and tuning forks Jan Berger Tip of the Month Cinnamon lowers Christmas spice Blood sugar Susann Schaller, nutritionist and thorn therapist Naturopathic advice heartburn Dr. med. Volker Schmiedel Concentrated nutrient power Nuts and oilseeds: far better than their reputation Dipl. Oec.troph. Hans-Helmut Martin Spezial From the medical practice Andorn not only calmed the cough Dipl.-Biol. Peter Emmrich M. A., General Practitioner Traditional Japanese Nutrition What We Can Learn From Nippon Dr. med. Rainer Matejka Special Variety from the soup pot Why soup also saturates the soul Dipl.-Biol. Susanne Kudicke Special NATURAL HEALING KNOWLEDGE How TCM treats tortured skin With neurodermatitis, blood and Qi support Dr. med. Cornelia Böttcher HEALTHY LIVING Feldenkrais: Awareness through movement Fitness for body and mind Carola Bleis, Feldenkrais and yoga teacher 4 1/2018

5 Relaxation exercises for the face Recovered and relaxed with natural lifting Heike Höfler, sports and gymnastics teacher AND ALSO editorial ... 3 Readers' forum ... 6 Good to know Preview Imprint The arrows indicate the title topics. Secret of real aloe (aloe vera) The desert lily provides skin moisture. rer. nat. Bettina Pabel How to deal with illness in a healthy way The healing lies above all in the heart Naturopath interview with Bettina Kübler How stable is your circulation? Christian Zehenter, Naturopath History of Naturopathy Theodor Hahn: Serious contender for a natural way of life Dr. Jürgen Helfricht, medical historian Consciousness A visit to the garden of patience Verena Grein CONSCIOUSLY NUTRING Cinnamon Spicy bark for exotic dishes Dipl.-Biol. Susanne Kudicke on the cover picture: Closed society is what photographer Heidi Schmidinger calls her photos and writes about them: For the storage of the ripening seeds, nature repeatedly creates artistic housings, such as B. the cones of conifers shown here. Seen from above, the slightly overlapping scale shields, which are arranged spirally around an axis, look like an ornamental roof landscape made of wooden rosettes standing close together. Pinecones take about two years to seed and fall whole from the tree after they open and release their winged seeds. Photo credits: Matejka (p. 3), Fotolia by Adobe (p. 7, 10, 13, 32, 51), istockphoto (p. 8, 18, 25, 36), Kuchenbaur (p. 10), Shutterstock (p. 11, 21, 22, 23, 24, 39, 41, 44, 50), Martin (p. 12), Thinkstock (p. 15, 45), Kudicke (p. 17), Böttcher (p. 20), Mauritius (P. 24), Zehenter (p. 24), Schmiedel (p. 31), Emmrich (p. 32), Bleis (p. 33, 34, 35), Holger Münch, TRIAS Verlag (p. 37, 38) , Höfler (p. 38), Pabel (p. 41), Kübler (p. 42), Helfricht (p. 46, 47), Kjokkenutstyr via Wikimedia Commons (p. 48), Stockfood (p. 49) insert, only in part of the edition, page / 2018 5

6 Health under the Christmas tree ... with a gift subscription Think outside the box twelve times, broaden your horizons by a dozen, go on a journey of discovery through the body, mind and soul of people for a year. This year there is a very personal gift under the Christmas tree: a subscription to the magazine. Nothing is more valuable than our health. Nothing makes more sense than learning how to get them back and keep them. With a subscription you are giving away concentrated knowledge about proven, natural healing methods and the latest findings in holistic medicine. Many tips and suggestions that are easy to implement and practical show the reader the way to a healthy, balanced lifestyle. Quite simply: In no time at all, fill out the following order coupon and send, fax or email it back to us. With the first issue, the recipient receives a voucher for an annual subscription. The recipient: surname, first name street, house no. Zip code, city Very practical: Forget letters and notice periods! After one year, the gift subscription ends automatically without any action on your part. Very personal: You give the subscription and we give you a folder for your library. With the high-quality folder made of natural fibers with vintage embossing, your health guide becomes an indispensable reference work. My address: Last name, first name, street, house no. Post code, city Telephone The annual purchase price for 12 months of E 46, including postage and VAT, I pay conveniently and cashless against invoice by direct debit IBAN BIC date bank signature of the customer, Alt Falkenstein 37a, Königstein telephone, fax Readers' forum Winter: Zeit for leisure and relaxation Naturarzt 12/2017 Respect! Finally someone is writing what I have been practicing for twenty years and have never read anywhere before. Apart from lemons, I don't eat any citrus fruits and have not caught the flu, cold or anything in the past two decades. What the author writes speaks to me from the bottom of my heart. Thank you, Mr. Benno Werner, for this wonderful article. Lydia Isemann Durach fatty liver Is a regression possible? Naturarzt 12/2017 In his naturopathic advice on fatty liver, Dr. med. Volker Schmiedel that the liver likes it bitter. I would like to contribute something from my wealth of experience. A long and unfortunately inevitable medication had affected my liver three years ago. The ultrasound showed it was slightly enlarged and the liver values ​​were significantly increased. I felt tired and irritable all the time. The proverbial louse had run down my liver. High time to do something good for the organ. My friend referred me to an article in March-Naturarzt 2013 entitled Spring Cure for Your Liver, also by Dr. Schmiedel wrote. This contains the most important tips for a liver-healthy diet in a nutshell. Protein in moderation instead of in bulk, avoid sugar, lots of letters to Alt Falkenstein 37a Königstein The editors assume no responsibility for the content of letters to the editor. However, the editorial staff must reserve the right to make cuts. We would also like to point out that advertising for preparations, devices, specific therapists, etc. must generally be deleted or given a neutral description. We are obliged to do this for reasons of competition law and medical ethics. Vegetables, enough drink, organic food and, of course, plenty of bitter substances. I tried to heed as much advice as possible and also took a good milk thistle supplement. Because the milk thistle (Sylibum marianum) is the liver plant par excellence. My detoxification organ thanked me. A follow-up check four months later showed a liver that had returned to its original size and completely normal blood values. Even today I deliberately put in one day a week to specifically take care of my liver. There is a bitter, but delicious dish in winter it is often the bitter chicory salads chicory, radicchio and endive with a tasty honey and mustard dressing and a liver wrap. The deliberate rest period that I allow myself while the compress is taking effect is also good for my health. Maria Heine Sankt Augustin 1/2018

7 Readers' forum Guiding principle Together we are less alone Living in old age Naturopath 12/2017 A great contribution that gives us courage. The author presents many attractive models for living in old age and shows how important it is to remain self-determined and to deal with a topic at an early stage that you might like to ignore. In fact, I (70 years old) agreed with a friend fifteen years ago that we, both single, would move in together at an advanced age, that is, we wanted to start a shared apartment. We have been making music together in an orchestra for three decades and we came up with it during an orchestra tour. In fact, we were not close friends, we were well acquainted with each other. Three years ago we took the risk together with two other gentlemen who heard about our idea and joined us. We can unanimously say that our senior citizens' flat share is the best that could have happened to us. We have a functioning distribution of tasks, we conduct lively communication, support each other and give us freedom. Since all four of us are enthusiastic about music, we have founded our own band and organize small concert evenings. Cohesion without constricting each other. This is my wonderful experience of old age. Horst Wischmann per What the caterpillar calls the end of the world, the rest of the world calls a butterfly. Lao feelings are decisions! Naturarzt 11/2017 I appreciate the articles by Dr. Maurer for many years, but they usually get to the heart of disease-preserving patterns, but above all the possibilities of making developmental steps. However, I do not consider his remarks in the November naturopath about dealing with one's own feelings to be harmless. Even working as a medical psychotherapist for many years, I have seen quite a few patients who had to learn, with great effort and exertion, to perceive their negative feelings for the first time, to respect them as authentic and also to give them expression, which they did not allow and refused to do as a child had been. For these socially quite com- "" '!!! '"' * -)" ")!) -! +) - + + '! -1 1+! $)" +1 - !! -) 2 #)) - * "* + !! * $) + ) -) ")) -.)"! - !!! + ')!) -' +1)! -)% & 2 # ('! +! * / * 0+ 1 !! -),' ) * - * "!! ' ++)) * +)))) !! 0 * *!)) "+ -! $ +) - '"))! - *.)! ") +" !!! ' ÕÌâL> Vh ml "'#'"! %%% "!.%. (& $ (.,.%. (& $ (* ''"! +++! * '' "! patible and inconspicuous people with excessive superego structures (term of Psychoanalyst Sigmund Freud, who first formulated the three-instance model of the psychic apparatus in 1923. Freud saw morality, conscience, norms and rules settled in the psychic instance of the superego to undertake the suggested, for mature and conscious people probably possible, but already transcendent, processing of the emotional apparatus. Not at all able to do this, people with the so-called false self without authentic emotional access probably understand the advice mentioned as confirmation of old patterns. Name of the editor known I enjoy reading the naturopathic articles by Dr. med. Wolf-Jürgen Maurer. The last one, Feelings are decisions! Is absolutely outstanding and radically good. Name of the editorial team known. Advert 1/2018 7

8 only eat plants? A change in diet also means conquering new worlds. CONSCIOUSLY NUTRITIONING Plant-based nutrition Finally vegan! How to make the switch Alexandra Kuchenbaur, alternative practitioner According to market research, 1.3 million Germans were already eating purely plant-based in 2016. The number of those who are thinking about starting a vegan life is likely to be much higher. Habits, fears, and laziness prevent some from doing what they want. Vegan cooking is not rocket science.If we think about a vegan diet change, our individual experiences, hopes, fears and motives play a major role in the success. Our social and professional environment also influences how well we can devote ourselves to the task of changing something fundamental about our diet and worldview. There are certainly aids to make the changeover weeks easier. When you enter new vegan territory, many things are initially unfamiliar. Start the transition as you see fit. Whether immediately complete or only on the weekend, whether with a vegan meal a day or with the exchange of individual foods: You should feel comfortable during the conversion phase! Methodology and timing can be as different as the motivations for eating vegan. The more knowledge you acquire, the easier it is for you to say goodbye to old habits. Over time, you will always need good arguments for your decision, both for yourself and in conversations with others. Most of those willing to change have to struggle not only with their own internal resistance, but also with those of their immediate social environment. For many people, the idea of ​​only eating plants is an almost insurmountable hurdle that they do not even dare to take in their imagination. Leaving familiar territory and conquering new worlds also always means that we are leaving behind something old that we know and that has become dear to us, and that initially scares us. Until we are at home in the new, we have to endure a gap: A brief homelessness, until we are just as familiar with the new and we feel safe again. The changeover is easier with like-minded people In the company of people who, like you, are ready to break the old patterns full of courage and zest for action, the changeover is easier. Enjoy conversations, cook and feast together, exchange experiences. Vegan recipe exchanges, blogs, trade fairs, groups, health food stores, lectures or cooking courses provide plenty of suggestions, as do vegan restaurants and vegan societies. There are many options and you are sure to find something that suits you. If family and friends are skeptical about vegan food and life, invitations to home-cooked plant menus, vegan picnics or cake afternoons can be wonderful door openers that are much more convincing and more friendly than flaming monologues about the barbarity of eating animal products. Many people have the idea of ​​abstaining from a vegan diet. However, renunciation is a catastrophic obstacle to our well-being. It can therefore be an effective starting trick to add things to the menu before taking something away. Typically vegan foods can have an enormous impact on 8 1/2018

9 Special print living consciously eating healthy Vegan exchange tips Alternatives for eggs Replacement for 1 egg For loosening the dough For binding 1 tbsp soy, sweet lupine or chickpea flour mixed with 2 tbsp water or 70 g apple or pumpkin or ½ mashed banana or 70 g mashed silken tofu or 2 tbsp Soy yoghurt, tartar baking powder, soda, apple cider vinegar, sparkling mineral water, durum wheat semolina, breadcrumbs, locust bean gum, potato and corn starch Alternatives for dairy products Milk cream Yoghurt quark Plant-based drinks made from nuts, cereals, soy, lupins or seeds, plant-based cream, coconut-milked silken tofu Cashew nuts soaked and pureed with soaking water Yoghurt made from soy, lupins, hemp or coconut Soy yoghurt drained overnight in a coffee filter and the same way around. For example, many vegans develop an aversion to meat after a change of mind of about three months. Whatever your motivation for opting for a plant-based diet: The more ardent your desire to give your life a new direction, the more successful it will be. Since the path is dynamic, there are always temptations and setbacks. Forgive yourself for not being perfect, this is not one of us. Reflect on the positive that you have already achieved. And should you have any doubts: remember your original motivation. When you are clear about your own motivations for a plant-based diet, you also have the strength to trust your innate wisdom during times of hesitation and hesitation. In time you will see that you cannot lose anything, you can only win. And together with you, nature, fellow human beings and the animals of this world benefit from your decision. Treating successfully with gentle therapies Memorizers lack the power of cognition. They can only perceive what they see and they only see the surface, says the eminent American doctor and homeopath James Tyler Kent (). With his clear words he criticized the approaches of conventional medicine at the end of the 19th century, which consciously omit any real approach to the true nature of the patient because they consider this to be irrelevant. Peter Emmrich, specialist in general medicine in his own practice in Pforzheim, is not content with scratching the surface. His patients appreciate him for his deep interest, with which he does not give up until the real cause of a disease is found. And for its qualities that cannot be acquired or learned: a burning and sincere passion for people and the courage to tread unconventional paths in the interests of what is being treated. As a qualified biologist and chemist, Peter Emmrich is a natural scientist through and through. But in his world author, this means tirelessly illuminating the nature of man and the question of how the nature that surrounds us can help and heal him. Peter Emmrich shows that this is possible in a variety of ways in his exclusive articles that he writes for the naturopath. As the regular author of the health guide, he is also popular for his instructive practical cases, which always reflect a polypragmatic, completely natural approach. Understand relationships, get tips and advice that are easy to implement and apply, understand what biochemistry, homeopathy and tried and tested naturopathic methods can achieve, broaden the complementary medical horizon and perhaps even grasp health and well-being from a different perspective: with contributions that make this possible in this reprint, part 3 of the popular series, again concentrated knowledge and reader benefits. We wish you an instructive and exciting read! Your team of naturopaths Peter Emmrich M.A., born in 1963, specialist in general medicine with additional qualifications in homeopathy, naturopathy, acupuncture, manual medicine, sports medicine and palliative medicine as well as a degree in biological medicine from the WHO University of Milan. He runs a family doctor's practice in Pforzheim, which acts as an academic teaching practice at the University of Tübingen for the field of general medicine and leads the homeopathy training of medical students at the university. Emmrich became known to a wider audience as an author and chairman of the largest German naturopathic association in Pforzheim. He is also President of the European Naturopathic Association, Vice President of the ZAEN and 1st Chairman of the Baden-Württemberg State Association in the German Central Association of Homeopathic Doctors. From the content NEW! Natural healing knowledge Naturopathic knowledge Thyroid disorders in the elderly Counter sinusitis, arthritis and high blood pressure with enzymes Strengthen the immune system with medicinal mushrooms Biochemistry according to Dr. Schüßler Gentle therapy against rheumatic pain Prostate with Schuessler salts help heal sore throats without antibiotics Mineral salts for every situation in life (supplementary salts No. 13 27) Reprint Treating successfully with gentle therapies Cases from medical practice Homeopathy stopped violent diarrhea helped counter constant ear infections with intestinal cleansing. 16 Homeopathy the heart muscle ... 17 Treat repeated premature births with homeopathy. Energy gain with leaf greens..21 Globules and enzymes against periodontitis ... 22 A case of renal insufficiency: Enzyme preparation corrected a lack of energy, strengthened the immune system in the intestine. 26 Tiny intestinal inhabitants prevented back pain..29 Kidney stones with juices combats bladder infections without antibiotics under control ... 31 Open leg: Homeopathy prevents amputation ... 32 Peter Emmrich Dipl.-Biologist & Chemist Specialist in general medicine 1 CONSCIOUSLY NUTRITION Parmesan cheese flavored butter Almond parmesan from 50 g almonds, 15 g yeast flakes, 10 g breadcrumbs and ½ teaspoon sea salt: finely grind yeast flakes vegetable margarine Delicious winter menu even convinces skeptics With a delicious vegetable winter menu you make yourself happy and convince skeptics around you of the good taste of the vegan cuisine. I order special print (s) (32 pages) for the price of E 7, including VAT plus. E 1.50 shipping costs Method of payment: Advance check attached, convenient and cashless by direct debit. Bank details: security that you will soon no longer want to be without. This makes it much easier to replace it later. So indulge your love of experimentation, embark on a culinary journey of discovery, scour weekly markets, organic shops and the Internet for new delights. You may be spending a little more money at first, but in the long run, a plant-based diet is significantly cheaper than one based on animal foods. During the transition phase, you may need to be patient with your sense of taste. Over time you will find that you like foods that you previously found strange and the menu starts with a pumpkin and almond soup with curry: 300 g pumpkin meat (= approx. ½ small Hokkaido pumpkin) 200 g potatoes 1 medium-sized red onion 900 ml vegetable broth 2 level teaspoons Indian curry powder 3 tablespoons white almond butter 2 tablespoons almond flakes olive oil for frying some pumpkin seed oil salt Cut the pumpkin into wedges, scrape out the core with a large spoon. The pumpkin is used with the peel. Weigh out 300 g of pumpkin flesh. Peel and chop the potatoes. IBAN BIC Bank Date of sender: Surname, first name Street, house no. Post code, city Signature of the customer Fill in and send to Feldbergstrasse Königstein Fax 06174 / SDE III 1/2018 9

10 FOOD CONSCIOUSLY Cut the onion into small cubes. Roast the almond flakes in a pan without oil while stirring until they start to smell golden, then remove from the pan and set aside. Heat the olive oil in a saucepan, add the onion cubes and fry them, add the curry powder and stir-fry briefly until it starts to smell. Pour in the vegetable stock, add the pumpkin and potato pieces and let the lid cook over low heat until the vegetables are soft. Remove the soup from the heat, add the almond butter and salt and puree the soup with a hand blender. Put in plates and serve with a few drops of pumpkin seed oil and the flaked almonds. As a main course, you can look forward to Bavarian potato plants with savoy cabbage and pear vegetables in horseradish cream. Ingredients for the potato plants: 1.2 kg mainly waxy potatoes 50 g durum wheat semolina 50 g sweet lupine flour 1 teaspoon caraway seeds, whole salt 70 g breadcrumbs, frying oil Ingredients for the savoy pear vegetables: approx. 650 g savoy cabbage leaves, cleaned 300 g pears with firm pulp 1 onion 50 g cashew nuts 200 ml soy milk 200 ml vegetable broth 1 tablespoon yeast flakes 1 2 level tablespoons horseradish from the glass salt black pepper from the mill Olive oil for frying Potato plants: Wash the potatoes, cook in the skin, allow to cool completely. Peel cold potatoes, press manually through the potato press into a bowl (never puree, otherwise they will be sticky and tough!). Knead in all ingredients except the breadcrumbs with your hands, season with salt, form 20 balls of equal size. Put the breadcrumbs in a plate, press the balls into the breadcrumbs and form thalers. Heat the frying oil in a coated pan and fry the thalers on both sides until crispy until golden brown. Remove from the pan and pat off excess fat with a paper towel. Savoy cabbage and pear vegetables: Put cashew nuts and soy milk in a blender and leave to soak, covered, for approx. 1 hour. Remove the outer leaves of the savoy cabbage, quarter the head of the savoy cabbage, remove the stalk, weigh out 650 g of savoy cabbage. Cut the leaves into lozenges, wash them thoroughly in a sieve, drain them. Cut the onion into fine cubes. Puree the cashew nuts with the soy milk. Add the yeast flakes, horseradish, salt and pepper and puree again. Wash the pears, quarter them, remove the casing and cut into cubes with the skin. Heat the olive oil in a large saucepan. Fry the onion cubes until golden yellow, add the savoy cabbage and fry while stirring (add a little more oil if necessary). Fill up with 200 ml of vegetable stock, cover and let stand for a few minutes at the lowest possible temperature. The cooking time of savoy cabbage is extremely short, it should not disintegrate and still be crunchy and firm to the bite. Stir in the diced pear and horseradish cream and serve the vegetables as soon as the cream is hot. The potato patties need roughly the same roasting time as the vegetables to cook. Arrange both on heated plates and serve hot. At the end of the winter menu you can enjoy a chocolate and almond cake with a fine orange aroma: 150 g ground almonds 100 g finely ground whole wheat flour 70 g finely ground whole wheat rice flour 160 g whole cane sugar 80 g apple sauce 130 ml unsweetened almond milk 2 heaped tablespoons cocoa 80 ml mild rapeseed oil 1 packet of baking powder 1 heaped teaspoon of baking soda 50 ml freshly squeezed orange juice grated zest of an orange 2 tbsp orange liqueur Mix the dry cake ingredients in a bowl. Add the moist ingredients and stir only until a homogeneous dough is formed. Grease a wreath-shaped springform pan, add the dough and bake in the preheated oven at 180 degrees Celsius (upper / lower heat) for about 40 minutes in the lower third of the oven. Remove the finished cake from the mold and let it cool down on a wire rack. Author Alexandra Kuchenbaur, born in 1969, has been an independent naturopath since 1994. She and her husband run a group practice in which nutritional therapy and classic homeopathy are the main focuses of healing methods. She is the author of the nutrition guide Vegan. 10 1/2018

11 Almonds, hazelnuts, walnuts and the like have a lot to offer in terms of health. nutrients, fiber and protein. Especially in a vegetarian diet, nuts are a good source of iron, calcium, zinc, selenium and protein. The health benefits are many: Nuts lower the risk of obesity, type 2 diabetes, cardiovascular diseases and malignant tumors. CONSCIOUSLY NUTRITIONING Concentrated nutrient power Nuts and oilseeds: far better than their reputation Dipl. Oec. troph. Hans-Helmut Martin nuts, kernels and oilseeds have had a rather negative image due to their high fat content and energy content. Wrongly, because they provide many health-promoting ingredients and the energy intake is usually less than expected. For a healthy diet, 30 to 60 grams of nuts per day are recommended. However, they should be consumed in their natural form. Salted nuts, peanut flips or other highly processed products, possibly with flavor enhancers or other additives, are not included. Nuts are good as a snack, as an ingredient in muesli, fresh salads, dishes made from legumes, in fillings and casseroles. Pure nut butters without additives can be used as a spread and for the preparation of sauces. Some oil seeds such as sunflower seeds and almonds can be easily grown into seedlings. This gives you variety on your plate and usually a better use of the minerals. In this article, the term nuts is used for all nuts, nuts and oilseeds mentioned, regardless of their botanical classification: Real nuts: kernels of closing fruits in which all layers of the pericarp are lignified: hazelnut, sweet chestnut and macadamia nut. Nuts: Fruits with a hard, woody shell surrounded by their kernel: real nuts, para, peka, coconut and walnut, cashew, almond and pistachio. Oil seeds: Plant seeds from which vegetable oil is obtained, such as pumpkin and sunflower seeds, poppy seeds, flax seeds, peanuts and sesame seeds. Valuable ingredients reduce the risk of disease The value and importance of nuts are often underestimated. The focus is mostly on the energy content, which is actually quite high at 500 to 700 kilocalories per 100 grams. In addition to energy, however, the hard fruits have even more to offer: They are rich in vitamins, minerals, monounsaturated and polyunsaturated fatty acids, and secondary vegetable oils. Nuts also contain an interesting spectrum of unsaturated, essential and health-promoting fatty acids. Many varieties are characterized by a high content of monounsaturated oleic acid, which is one of the omega-9 fatty acids. It is also found in olive oil. Pumpkin seeds, poppy seeds, Brazil nuts, sunflower seeds and walnuts are rich in omega-6 fatty acids.Flax seeds and walnuts have considerable amounts of alpha-linolenic acid, which is one of the omega-3 fatty acids. Numerous health effects have been well documented for these fatty acids. Among other things, they have anti-inflammatory effects and protect the coronary vessels from deposits. Good source of phytochemicals There are also plenty of phytochemicals in nuts. The phenolic acids ellagic acid (e.g. in whale and pecan nuts) and resveratrol (e.g. in peanuts) have antimicrobial and antioxidant effects as well as anti-cancer effects. Only a small proportion of them are absorbed from the intestine into the blood. But it is precisely because of this that they help inactivating or binding carcinogenic substances in the lower sections of the intestine. Phytosterols from pumpkin, sunflower and pine nuts as well as from sesame, pistachio, flaxseed and almonds reduce the absorption and formation of new cholesterol and improve the level of good HDL cholesterol. High HDL values ​​protect against deposits in the blood vessels (arteriosclerosis) and prevent heart attacks and strokes. For the treatment of elevated blood lipid levels (hyperlipidemia), around two grams of phytosterols per day are recommended. Although this amount can be increased by increasing the number of nuts 1 /

12 CONSCIOUS NUTRITION Function of the trace elements copper: cofactor in the formation of hemoglobin and connective tissue, energy production, antioxidant reactions Manganese: numerous enzymes in protein and energy metabolism, formation of connective tissue, bones, fertility Selenium: antioxidant and immune reactions, enzyme cofactor in protein metabolism, chromium factor (glucose) : Cofactor and stabilizer of insulin, metabolism of carbohydrates, protein and fat Zinc: numerous enzymes in protein metabolism, antioxidant reactions, immune reactions sum hardly be achieved. A preventive effect can nevertheless be expected, as well as support for therapy. Nuts even help you lose weight Despite their high energy content, nuts contribute little to overweight and obesity. On the contrary: there is a clear connection between nut consumption and a decrease in body weight. Several extensive studies show that five servings of nuts (30 grams each) per week are more likely to be associated with a lower body weight and also with a smaller waist size. Individual studies show interesting details: Overweight people who followed a weight reduction diet had incorporated different amounts of nuts into their diet. The weight loss success in the nut groups was significantly higher than in the comparison groups, and that with the same energy intake. This effect can be explained by several factors. On the one hand, you can achieve a good satiety with nuts. In addition, even with thorough chewing, only some of the fats and calories contained in nuts are absorbed and stored by the body. The unsaturated fatty acids from nuts increase the production of heat from fat and thereby also reduce the formation of body fat. It is estimated that only about half to two thirds of the total calorie content of nuts are actually absorbed by the body. Nuts can also contribute to the successful treatment of rheumatic diseases. Omega-3 fatty acids, e.g. B. from walnuts, inhibit inflammatory metabolic pathways and tissue hormones. Because the inflammation-promoting arachidonic acid is only found in animal foods, rheumatism patients should reduce their meat consumption. Nuts are a very good alternative here because they ensure a sufficient supply of protein, vitamin B 1, calcium, iron, zinc and selenium. Other elements of an anti-inflammatory diet, such as vitamin E and zinc, are also abundantly found in nuts. Regular consumption of nuts may also reduce the risk of diabetes. What is certain is that they reduce the glycemic load of a meal, i.e. ensure a lower rise in blood sugar and also lower the long-term blood sugar level (HbA 1c). This relieves the insulin balance and demonstrably reduces the risk of insulin resistance. Various ingredients of the nuts inhibit the starch-digesting enzymes in the digestive tract and intensify this effect. In addition, the high content of the amino acid arginine is important. The proportion of this protein building block is significantly higher in many nuts than in other protein-rich foods. Arginine can improve the effects of insulin and prevent insulin resistance (a risk factor for type 2 diabetes). The increased intake of monounsaturated fatty acids due to the consumption of nuts also improves insulin resistance. Arginine releases nitric oxide in the metabolism, which dilates the blood vessels. In this way, arginine has a blood pressure lowering effect. However, these results have so far only been proven with arginine preparations. Breakdown products inhibit cancer cells in the intestine Raw nuts (hazelnut, whale, macadamia nut, pistachio, almond) or their breakdown products in the intestine have an inhibitory effect on cancer cells in the large intestine. This was the result of a current study by the University of Jena. Important vitamins and minerals in nuts Cashew: Copper Peanut: Vitamin B 1, Niacin Hazelnut: Manganese Pumpkin Seed: Magnesium, Zinc, Iron Almonds: Copper, Calcium Brazil Nut: Selenium, Chromium, Zinc, Copper Sesame: Calcium, Magnesium, Iron, Zinc Sunflower seeds : Magnesium Walnut: Copper The protective effect of nuts is that the body's own detoxification mechanisms against oxygen radicals are activated. These oxygen radicals are otherwise jointly responsible for cell damage, which in turn can lead to the development of cancer. In addition, the growth of cancer cells is inhibited and the destruction of degenerate cells is initiated. Further research in Jena will be the subject of further research into whether roasted nuts also have a protective effect. Individual studies show a connection between different nuts and a lower risk of stomach and lung cancer. Nuts and seeds are therefore highly recommended as part of a healthy diet. They bring variety to the kitchen and can be used in bread, rolls and cakes. They also look good in fillings and casseroles. They refine salads, fresh food and muesli. Or serve as the basis for sauces and spreads. In order to avoid problems with microbial contamination, nuts should be checked regularly for cracks, mold growth and an atypical smell and stored in the household in a cool, dark and dry place. Author Dipl. Oec. troph. Hans-Helmut Martin, born in 1960, studied nutrition, advanced training to become a specialist advisor in nutrition prevention UGB, since 1990 lecturer at the UGB academy in the field of nutrition, fasting, senior citizens and exercise / relaxation; Organizational and scientific management of the UGB Academy. 12 1/2018

13 Miso soup is a Japanese national dish made from fish stock. Miso paste, algae, tofu and spring onions are among the classic ingredients. Traditional Japanese Diet What We Can Learn From Nippon Dr. med. Rainer Matejka For years, Japan has topped the list of countries with the most elderly residents: Japanese are 100 years old or more! An important reason is likely to be in the diet. The traditional cuisine with its high proportion of vegetables, fish, algae and savory roots does a lot for your health. In a special kind of culinary trip to Japan, you will get to know the valuable ingredients of the Japan diet. (DGE), however, according to today's view, this is no longer necessarily a criterion for healthy nutrition. On the other hand, the Japanese only consume small amounts of sugar. This statement applies not only to household sugar, but also to sugar variants that are found in many convenience foods today, e.g. B. glucose syrup or various fructose variants. They are considered to be fattening foods and triggers for diabetes, heart attacks and cancer. Large portions of cake or lavish desserts are not common in Japan. Rice is considered to be the basic food in Japanese cuisine, but bread does not matter at all. Milk and milk products are also insignificant. No gluttony: stop at 80% saturation! The daily number of calories in the Japanese diet remains below the typical western diet. According to the traditional way, the Japanese never eats completely full, but ends the meal when they are about 80% full. This behavior corresponds exactly to the old but unpopular recommendation to stop when it tastes best. A feeling of oversaturation is therefore rare, just as is the constant feeling of hunger caused by foods that drive up insulin levels. CONSCIOUSLY NUTRING If you ask in which regions of the world typical lifestyle diseases such as obesity, type 2 diabetes and heart attacks have the fastest growth rates, the answer is: South and Central America, the Arabian Peninsula and numerous Asian regions. But it is different in the land of the rising sun. Japan has the highest life expectancy and the lowest obesity rate. Measured in terms of gross national product, the Japanese spend significantly less money on health than the inhabitants of European countries, especially in Germany, where it is still believed that only an extremely expensive healthcare system is also a good one. As always, when it comes to health and longevity, lifestyle plays a decisive role, and here again diet. If the Mediterranean diet has been promoted as health-promoting for many years, this could at least apply to the traditional Japanese diet as well. This is why people sometimes speak of the Japan or Okinawa diet. Okinawa is an island located south of the main Japanese islands, which is known for its particularly high number of long-lived people. So what is special about the Japanese diet? On the one hand, they are remarkably low in fat. Vegetable oils, for example, do not play a role. According to the German Nutrition Society, these indications already show that Japanese eating habits appear to be very different from Central European ones. Now the reader will legitimately ask what the Japanese diet actually consists of, if all of the common habits there obviously do not count. Due to its location in the Pacific Ocean, fish and seafood play a major role. High fish consumption and comparatively low meat consumption result in a favorable fatty acid profile with an abundant supply of valuable omega-3 fats. As we have known for a long time, they have a heart-protecting, anti-inflammatory, antidepressant effect and can even help you lose weight (see Omega-3 fatty acids: Losing weight with fish oil in Naturarzt 11/2016). At the same time, unfavorable 1 /

14 NUTRING CONSCIOUSLY Fatty acids, such as arachidonic acid from red meat, play a subordinate role. Sushi, appetizers made from raw fish with rice, spices and algae, should be familiar to almost everyone by now. What is less well known is that in Japan larger quantities of fish are eaten raw, which is then dipped in spicy sauces. Sashimi is the name of this preparation, for which only absolutely fresh, high-quality fish parts (mostly fillet) are used, which are also not served with rice. Proper filleting requires great craftsmanship and correspondingly high quality knives. Only sea fish are used, as freshwater fish are not suitable for raw consumption due to the frequent fish tapeworm infestation. The raw fish is typically immersed in Japanese horseradish (wasabi) - an extremely hot but tasty affair. Other condiments are soy sauce, pickled ginger (gari) or white radish cut into fine threads (daikon) and carrots. Boost fat burning with seaweed and algae The use of algae, for example in the form of wakame, plays a major role. This is the genus Undaria pinnatifida, a seaweed that occurs specifically in Pacific ocean regions. Wakame contains a lot of iodine (µg / 100 g dry matter) and also contains alginic acid. Due to their special composition, alginates are also used in medicine for the treatment of superficial and deeper wounds. Another ingredient is fucoxanthin, a natural color similar to chlorophyll. This substance improves fat burning and leads to fat loss in the body. Fucoxanthin also supports the formation of the valuable docosahexaenoic acid (DHA) in the liver. Wakame is also an important ingredient in the classic miso soup made from fish broth (dashi) with soy bean paste (miso), tofu pieces and spring onions, which is a part of almost every main meal. In addition to soy products, Japanese cuisine uses plenty of green and yellow vegetables. Japanese love cabbage! White cabbage, called Kanran, is not only an important ingredient in Japanese cuisine, it is also a source of healthy intestinal bacteria (lactobacilli) thanks to its special lactic acid fermentation. It also contains plenty of vitamin C, calcium and potassium with few calories (25 kcal per 100 g). Japan grows considerably more cabbage than we do, eight times as much as Russia. In neighboring countries such as South Korea, milk-sour pickled cabbage in the form of kimchi is valued. For meals and as dessert: green tea until you drop. Instead of dessert, the Japanese meal usually ends with green tea, which is, however, also drunk during the meal. It comes from the same tea bushes as black tea, but is not oxidized. Green tea impresses with its high content of polyphenols. This is the name given to those secondary plant substances that take on numerous positive functions in the immune system and metabolism. A diet rich in polyphenols helps to prevent or slow down cancer, infections, high blood pressure and various metabolic disorders, including diabetes. The much-described antioxidant effect against free radicals is particularly pronounced with green tea. It also contains plenty of minerals (calcium and zinc), iron and vitamins A, E and C. Chlorophyll and carotenoids also have an antioxidant effect. Green tea should definitely be obtained in organic quality, because many Asian teas have been contaminated with heavy metals and pesticides in recent years. Japanese food is often served in a ceremony. The look plays a big role. This applies to the color combination of the dishes, but also to the above-mentioned cutting technique of raw fish. A Japanese meal consists of many small bowls, five components are a minimum. Clear soup, mostly miso soup, and rice are always included. Traditionally, Japanese cuisine is poor in red meat. In earlier times, meat consumption was even completely forbidden. Since the end of the 19th century, beef has been consumed in small quantities again. Pork has gained some popularity since the first half of the twentieth century, but it is nowhere near the role we know from our Western diet. From 1945 to the 1960s, whale meat was an important source of protein. Nutrition is not everything, the inner attitude counts, too Health and longevity cannot be scientifically assigned to a single cause. In addition to nutrition, mentality and attitude are also very important. Although Japan is characterized on the one hand by very strict conventions, a society of consensus prevails. Litigation over leaves from a neighbor's garden would be completely unthinkable in Japan. In addition, in Japan there is the Confucian ethos with the aim of a positive attitude and desire for the morally good. Humility and helpfulness without expecting anything in return can be found everywhere in Japan. Tipping is considered an affront. Japan is therefore not one of the countries of thumpers and cheers, I-am-the Jupp mentality. Anyone who travels to Japan experiences reserved cordiality and helpfulness everywhere, but never intrusiveness. Despite the high population density (127 million inhabitants per square meter (cf. Germany: 82 million / square meter) and considerable urbanization, especially in coastal areas, everyday life in Japan seems surprisingly stress-free. A perfect public transport system keeps traffic jams within limits Among other things with high-speed trains, which are legendary in terms of speed, punctuality and safety. Japan has one of the lowest crime rates in the world. In Japan you hear nice anecdotes every day, many make you smile. Japan is something special! 14 1/2018

15 Almost every vegetable can be made into pureed vegetable soup, whether carrots, broccoli, beetroot or wild herbs. CONSCIOUSLY NUTRITIONING Diversity from the soup pot Why soup also satisfies the soul Dipl.-Biol. Susanne Kudicke An appetizing starter, hearty main course or sweet dessert with soups, anything is possible. There is a suitable recipe for every time of the year as well as every time of day. Nowadays you can get all kinds of cones and ready-made soups, but doing it yourself saves you a lot of additives. In addition, the liquid delicacies are easy to prepare. The origins of the soup go back to the Stone Age. Soups have been eaten in Central Europe for 5000 years. At first it was porridge enriched with bread, flatbread or dumplings, which one ate with the hands before mussel shells or wooden spoons were used.Porridges made from crushed grain together with legumes were the basis of breakfast soups in ancient Greece, the Roman Empire and the Germanic tribes. This tradition has continued to this day with oat groats, porridge and the countless instant porridge available today, which are only mixed with hot water. In South America soups were often made with quinoa, in China rice soup has been known for over 2000 years, and the Japanese eat miso soup made from fermented soybeans and algae. In India, thickened vegetable broths were consumed, in ancient Egypt stews with meat and pulses. Even in the Middle Ages, thick soups made from crushed grain, especially barley, oats and rye, were the main breakfast meal. The soups were then refined during the Renaissance. Often a meat broth was the basis, which was thickened with eggs, almond paste or breadcrumbs and enriched with meat and vegetables. François-Pierre de La Varenne (), the last important French chef of the Renaissance, developed the Boullion Roux, the blonde roux, which then became the basis of all white sauces. His work Le cuisinier François (The French Chef), published in 1651, has shaped European culinary art to this day. You can find the first cream soups there, such as the cauliflower and asparagus cream soup. In many European countries, the rural residents were more familiar with simple soup dishes such as pea porridge or broth with breadcrumbs and vegetables on festive days. In contrast, a food culture developed in the cities and in the kitchens of the nobility that also influenced soups. At the beginning of the 19th century, the question of whether or not a soup should be served with menus was controversial in European gastronomy. Some saw it as a pleasant stimulation of the stomach, others an unpleasant satiety. At that time, soups were served with many layers, and light stocks were completely unknown. In the further course, the recipes became simpler under the increasing influence of French cuisine. The soups contained fewer deposits and were more digestible for large meals. Soups for inexpensive and time-saving supplies In 1795, the inventor and physicist Sir Benjamin Thompson, Count Rumford (), developed a nutritious stew made from pearl barley, dried peas and potatoes, which is named after him Rumford soup, for the economical mass supply of soldiers, beggars and the unemployed. The purpose of mass supply restored the soup's reputation as a dish for the impoverished population. In the 19th century this soup found its way into bourgeois cookbooks internationally in a refined form. At the end of the 19th century, the instant soups were created, to the development of which Justus von Liebig's meat extract, Johann Heinrich Grüneberg's pea sausage, the stock cube and by-products such as Maggi's legume flour and the Maggi wort contributed. These food industry products were originally made to provide affordable supplies to the poor and the military. Soups from industrial production became increasingly popular in the 20th century because they

16 CONSCIOUSLY NURNING -Special Print Part I When the soul loses its language, the body begins to speak. How emotional influences make you physically ill Psychosomatic article series by Dr. med. W.-J. Maurer, who appeared at the natural doctor at irregular intervals. I order special print (s) (32 pages) for the price of E 7, including VAT plus. E 1.50 Shipping costs Method of payment: Advance check attached conveniently and cashless by direct debit Bank details: IBAN BIC Bank Date of sender: Surname, first name Street, house no. Signature of the purchaser Post code, place Fill in and send to Feldbergstrasse Königstein Fax 06174 / SDM In order to make a soup you don't necessarily need meat. In Chinese medicine, soups made from cereal grains are also considered energizing. Cereal grains contain all of the information about the plant. They provide energy and are therefore particularly suitable for the start of the day. When properly prepared and well chewed, the grains are easy to digest, detoxify the organism and provide many important nutrients. According to Chinese nutritionists, a meal could be made. This was seen as a major advantage over traditional soup preparation. The price of time savings: loads of additives. Stock or soup cubes consist of salt (or soy sauce), fat, flavor enhancers (not organic products) or yeast extract, sugar or caramel, spices, acidulants, dried vegetables, possibly meat, poultry or fish extract, depending on the type. Soup cooking is easy and without major sources of error Cooking soup is relatively easy, even for inexperienced people, and you get a tasty dish without additives. In addition to the food, all you need is a large saucepan (for 3 5 liters), a measuring cup, if possible a hand blender, and possibly a sieve. Soups can also be cooked in advance and frozen. And if the result does not turn out as desired at first, you can easily intervene to regulate: If the soup is too thin, add 1 3 teaspoons of organic cornstarch, which you have previously stirred with water, and bring to the boil. Or you can thicken them with 1 tablespoon of semolina or fine polenta, which you let cook for 5 to 10 minutes. A soup that is too salty can be saved with water, cream or crème fraîche. If the result is too hot, bitter or bland, a little carrot or beetroot juice will help make it taste good. If a soup is used as a starter, you calculate 200 to 250 ml for one person, with a stew as a main course you need around 500 to 750 ml per person. Our grandmothers still knew about the power of a long boiled broth, which they cooked for those who recovered after a debilitating illness. In this country, a consommé is a soup that is made from meat and bones and cooked for several hours. One could compare this process with the production of a homeopathic potency by shaking. Chinese medicine describes the long simmer as the transformation of substances into energy. The ingredients disintegrate, lose their taste and are finally sieved out. The matter turns into chi, which is supplied to the body by ingesting the consommé. Today, however, rarely does anyone bother to prepare a consommé soup. A broth does little work because it simmers on its own. You only need the appropriate amount of time. However, boiling a broth for a long time is often viewed as a waste of energy, and most households lack the time to do it. Broths are the new superfood Bone broths have recently been back in trend, although they are usually no longer produced in-house. Restaurants offer Beef Tea or Ox Tea. Companies sell meat broth by the glass, and in New York up to 400 people queue up for a mug of bone broth at a broth shop every day. Numerous positive effects are attributed to this new superfood and, above all, to the collagen protein it contains, from strengthening the tissue, especially the bones, to preventing wrinkles and cellulite and accelerating fat burning - everything that modern humans supposedly needs is included. However, the German Nutrition Society sees it differently. According to her, there are no scientifically proven studies for the numerous effects attributed to bone broth. Breakfast soup is easy on the digestive system 16 1/2018