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Eating And Drinking Tips When Hiking
Eating and drinking in the mountains are extremely important, especially on multi-day tours. By drinking enough you keep your fluid and energy balance up to standard and you can sustain the effort for longer. Still, enough and the right food and drink for a tough walk is not as easy as it sounds. It is quickly forgotten, the wrong foods can be chosen or you simply have not taken enough. In this weblog do’s and don’ts regarding eating and drinking in the mountains. By the way, are you planning to build your own links to your blog? Visit Buying backlinks for more details.
Do: experiment with nutrition for your mountain adventure
While walking in the Netherlands you can experiment with food and drink. Maybe your body responds better to sports bars than to other types of food, and you may like one taste better than another. Do not underestimate what food and drink do to the body during a (long and hot) exercise. If you have already trained and experienced this in your own country, you will only benefit from it in the mountains. This also applies that it is not wise to choose food in the mountains that your body is not used to.
Don’t: do not eat a heavy meal shortly before / during exercise
A good breakfast is important to lay a solid foundation for your hike in the mountains. Choose a carbohydrate breakfast (oatmeal, muesli, bread, jam), but give yourself the time to let this down. For lunch, resist a nutritious, high-fat meal as it is heavy on the stomach and not easily digested. When you go for a walk, you want your blood to go mainly to your muscles and not to the organs that digest food. Eating incorrectly or too late can quickly cause problems.
Do: eat and drink small amounts
Drink and eat small amounts regularly while walking. This way, the fluid, and energy can be more easily absorbed by the body and you run less risk of abdominal complaints.
Don’t: don’t wait until you get hungry or thirsty
An important rule is not to wait until you get hungry or thirsty. Eat and drink small amounts regularly to avoid dehydration and hunger pangs. When you experience a feeling of hunger or thirst, you are actually already too late. The danger of cramps, headaches, and other physical discomforts is then lurking much sooner.
Do: eat enough carbohydrates
Carbohydrates are the most important source of energy during a hike in the mountains. Fat is too heavy on the stomach and proteins are better taken after a walk. Good, carbohydrate-rich food during a mountain hike includes bananas, gingerbread, muesli bars, and bread with jam.
Don’t: mistake wheat beer for a sports drink
However attractive it may be to order half a liter of wheat beer with lunch, it is not very sensible. White beer may contain good minerals, but alcohol removes moisture from the body.
Do: eat what you feel like
If you’ve been walking for hours, you can be fed up with the taste of sports bars, bananas, and other sweets. Your appetite also decreases considerably due to the heat and exercise. It is extremely important to keep eating. Therefore, eat what you feel like after a while. Chocolate, cheese, cold cuts, or nuts also provide a lot of energy and can get you through the last hours.
Don’t: don’t cut back on taking water (and food) with you
Never be too frugal with taking water with you. Running out of water is the last thing you want to experience, as headaches, cramps, and nausea will irrevocably come into play. On a not too hot day, about 1.5 liters should be enough for a 5-hour walk.
Do: make a nutrition plan for multi-day hikes
During a multi-day hut tour, it is even more important to be serious about your diet. After all, you also want to be able to walk comfortably on the last day. Calculate (eg using your sports watch) how much energy you use every day and how much you need to replenish. Drink extra water in the evening to get the moisture balance back in order for the next day.
Don’t: don’t let yourself go with food and alcohol at night
After a nice walking day or achieving a certain goal, it is attractive to reward yourself for this. However, be careful with too much food and alcohol. Your body is not yet able to process large amounts and alcohol hinders the recovery process. Resist the temptation to eat anything loose and stuck, and don’t be too exuberant with alcohol.
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Consuming a balanced diet is beneficial to both the teeth and the body.
Food and drinks affect our health and the condition of our teeth. But which diet is healthy and which foods are bad for our teeth? We show how eating and drinking strengthens and protects our teeth, and when eating can make teeth sick.
Conscious nutrition with vitamins
Numerous vitamins have a positive effect on our dental health. No dietary supplements are required to eat and drink healthy teeth.
- Vitamin A promotes the growth and renewal of a healthy oral mucosa. It is also found in smaller amounts in eggs, meat and fish. The body can also convert provitamins that are found in carrots, kale and spinach into vitamin A.
- Vitamin B1 is found in all plant and animal foods. It’s important for our nervous system. Those who eat a healthy and varied diet are consuming adequate thiamine.
- Vitamin B2 helps convert food into energy in the body. Deficiency rarely occurs. Two slices of whole meal rye bread or two glasses of milk cover the daily requirement of an adult man. Riboflavin is also found in broccoli and asparagus. Symptoms for the seldom occurring deficiency are torn corners of the mouth or an inflammation of the mucous membrane.
- Those who eat fruit and vegetables regularly and in a balanced way have no deficiency in vitamin C. Vitamin C strengthens the immune system and is the starting substance of dentin. Since it is also required for the collagen formation of the gums, it supports the firm hold of the teeth. Vitamin C is particularly abundant in fresh berries, as well as potatoes and broccoli.
- Vitamin D, the “sun vitamin“, stores calcium and phosphate in the bones. It stabilizes bones and thus preserves teeth. Instead of advice on healthy eating, medical professionals recommend taking a walk. When the sun shines on our skin, it causes our bodies to develop vitamin D. Up to 90 percent of the demand is generated by UV-B radiation.
- Vitamin E protects cells and supports the immune system. It can only be made from plants and is found in cold-pressed oils, fruits, vegetables and nuts. The latter helps the teeth because the saliva is also stimulated. With one tablespoon of rapeseed oil, we consume around 20 percent of our daily vitamin E requirement.
- Vitamin K is good for your bones. It’s found in kale and spinach. Those who eat a balanced diet do not suffer from a lack of vitamin K.
Watch the video to find out the strong connection between good nutrition and oral health. But you might be surprised at which foods are best—and worst—for your teeth.
Checklist “Healthy Food – Healthy Teeth”
Clean your teeth every time you eat sweets.
- Choose tooth-healthy sweets that are marked with a tooth figure.
- Avoid too frequent “snacking in between”. After a snack, it is advisable to stimulate the saliva with a sugar-free tooth chewing gum.
- It is better to use mineral water instead of sugary lemonades and sugared fruit juices.
- Always drink a sip of water after every glass of juice.
- Eat a varied and balanced diet.
- Eat plenty of solid foods like whole grain breads, fruits, and raw vegetables. Intensive chewing means gymnastics for the tooth bed. -Chew the food carefully. Chewing creates saliva, which cleans the teeth.
- Consume plenty of foods that contain calcium.
Important nutrients
- Vitamins: Fat-soluble vitamins (E, D, K and A); water-soluble B vitamins and vitamin C.
- Minerals: sodium, chloride, potassium, calcium, magnesium, phosphate, sulfate.
- Trace elements: iron, iodine, fluoride, zinc, selenium, copper and others.
By the way, these tips are not only good for your teeth, but also for your whole body. It is very important to take care of our body and teeth like ‘Byte aligner review‘ it maintains the beauty of teeth.
CategoriesFood and Drinks
CHECKLIST AND TIPS FOR WRITING YOUR OWN COOKBOOK
Many of the following points may not be new to you food bloggers, as you write recipes almost daily and make them available to your readership. At first I thought that I didn’t have to worry too much about the structure of the recipe description, until I realized that the individual recipes are quite different and do not always follow a common thread. Making and printing your own cookbook is easy when you have ‘printers for black and white photos’ as it is cheaper than most printers nowadays.
On a blog, this is not so bad if you deviate from the pattern here and there and also bring some fresh air to your posts. Nevertheless, I always try to build certain parts the same way. Writing a cookbook is something else.
- You have limited space and can’t run a recipe over multiple pages – that makes reading difficult. Cookbooks are, after all, workbooks that are supposed to act as a guide.
- A book page is designed as a template – as a template. There will be several templates in the book for displaying recipes, but they will have all the limits: limiting the number and size of images, limiting the number of characters for ingredient lists, introductions and descriptions, and for captions and tips.
- In the book, the text should be easy to read. Everyone knows the situation: one stands with the book in the kitchen and after the first steps desperately searches for the place where one must read further in the description. A small font, small line spacing and confusingly long texts frustrate.
So your recipes in the book should have the following elements:
- A recipe title
- An introduction
- Indication of the number of people that can be served with the recipe
- A list of ingredients
- A task description
- A picture, possibly a caption
- Relevant glossary terms
THE RECIPE TITLE
- Concise and precise. The title should not be too short but not too short, but nevertheless make curious. The title sells the recipe and fuels expectations. Example: “Saltim Bocca from the scallop on porcini risotto” and not “Jacob mussels with risotto”.
- Trivialization should be avoided as these elements say nothing about the recipe. Example: “Uwe’s super delicious yummy-yummy Big Bang Burger”.
- Uniform language style. Do not switch between recipes between ultra-short two-word information and more detailed descriptions. Either I always try to write titles like “Cordon Bleu” or “Stuffed butterfly schnitzel in a breadcrumb coat”.
THE INTRODUCTION
- Don’t laugh. No, don’t laugh. If there is no more than one precise sentence to say about a recipe, then do not artificially inflate.
- Sell the recipe. The introduction should describe what makes up the recipe. Why you absolutely need to recook it. Or why I think it is appropriate for the recipe to be in this book.
- Essential information should be provided. So if certain unusual utensils or ingredients are needed, you should mention this right at the beginning and show alternatives if necessary. The book is inspiration, guidance and solution in personal union.
THE INGREDIENTS LIST
- The correct order. All ingredients should be listed in the order in which they are used and used.
- Preparations and sub-recipes. It makes sense to list sub-recipes – such as the ingredients list for a vinaigrette – separately in the ingredients list.
- Use meaningful units of measurement. Example: A small onion. 1-2 cm ginger.
- Do not use unusual units of measurement. Stay stringent.
THE TASK DESCRIPTION
- In a brief, i.e. Do not use debauchery descriptions, but also no telegram style.
- Separate the work steps by paragraphs. Provides better readability and discoverability of the next step.
- Stringency. Always use the same terms for certain work steps or utensils. Example: Either talk of “cream” or “sweet cream”. For this purpose, a list should be created against which the finished texts can be tested later (this can also be done automatically by a small script).
- Keep the order. The task description should have a logical flow that takes into account all temporal components.
- Descriptive language. Adjectives, examples and illustrative tips help to succeed the recipe. Example: Do not write “Bake at 180°C 10 minutes” but “Bake at 180°C approx. 10min until the biscuits are golden brown.”