Most people think they eat well. Few would say self-critically that they live badly. But what does that really mean? How do you live healthy? The one who needs to know is the general practitioner Dr. Silja Schäfer, known from the NDR “Nutrition Docs”*.
The doctor deals with people who want to lose weight and change their eating habits. And she knows the obstacles that come with it. Because good intentions are like good advice: they seem simple, but for most of us, they are not so easy to integrate into everyday life. We know, for example, that you have to take better care of yourself and go to bed earlier – alone: it’s so difficult! How do real professionals do it? How do they motivate themselves, what everyday advice do they really take to heart? We asked around.
Our five-part Like a Pro series explores how an energy consultant saves electricity at home, what a sports scientist does to stay in shape, what a career coach looks for at work and what a housewife does to keep her house clean and tidy. . But today it’s all about healthy eating.
How do you live healthy?
In order to maintain your health, you have to pay attention to several things, says Silja Schäfer: “I try to think holistically. That means being healthy includes nutrition, but also exercise and sleep. J attaches great importance to this, even if it does not always work 100 percent.”
So it’s not a bad thing if you allow yourself to make “missteps” – they just don’t have to happen too often and consistently. Means: Small sins are allowed once in a while, like a long night of partying or a bag of crisps in front of the TV. Overall, as long as you’re careful not to overdo it, your body can compensate for the unhealthy phases.
And here’s how the doctor proceeds: “I need seven and a half to eight hours of sleep to feel good. So I pay attention. Everyone has different sleep needs. Those who know theirs and act accordingly do a lot for their health, as many regeneration and repair processes take place during sleep that keep us healthy and young.
The expert also jogs four to five times a week, about 45 minutes each time. This boosts metabolism, maintains muscles and promotes good sleep. “To reduce stress, I meditate as much as possible,” says Schäfer. “So if I know I have half an hour to breathe between two appointments, I take the opportunity to calm myself down.”
Meditation and mindfulness exercises have been proven to reduce stress levels. Stress hormones can make it harder for us to sleep, throw our digestion out of sync, or make us mentally ill. So if you consciously seek relaxation, you are healthier and more balanced. Ultimately, social life also benefits – an important element for a long and fulfilling life.
How to eat healthy?
Surely you have already heard or read that a balanced diet includes lots of vegetables and whole grain products, as well as protein, but as few simple carbohydrates as possible, such as those found in bread rolls. light and pasta, and of course also little sugar. and alcohol as possible.
“Nutrition is an important topic for staying healthy. You can also have a positive influence on diseases such as diabetes, neurodermatitis or rheumatism with food, so that the symptoms decrease, ”knows the expert.
She herself likes to eat porridge for breakfast, which she mixes with oatmeal and warm water. “For example, I add half a banana or a grated apple, always a few nuts and coconut flakes, and a dollop of plain yogurt. It tastes great, gives me the best nutrients possible, and really fills me up for a long time. That way, there are no ravenous hunger pangs.
The doctor largely avoids snacks and small nibbles in between, but always has some raw vegetables on hand, such as an apple or a few strips of peppers: “I sometimes have to remember to eat my three servings of vegetables a day . It sometimes gets lost in everyday life, but it’s so important because vegetables in particular contain so many essential minerals, vitamins and trace elements.
She also makes sure to drink enough and regularly. Not to forget it, Silja Schäfer always has on her desk a large thermos cup of herbal tea, unsweetened of course, as well as a bottle of water.
Drinking not only ensures that our digestion works better and that the blood is sufficiently fluid to transport nutrients to the cells, but it can also reduce appetite. Many people confuse hunger with thirst. Try it: If you feel like something in between, drink a big glass of water and wait a few minutes. “It works very well”, the doctor knows from his own experience.
Sometimes, however, she succumbs to the sweet temptation, as she reports: “In practice, there is always a lot to do. In particularly stressful phases, I sometimes reach for chocolate. It’s so tempting because there is always something, because patients often give us sweets. However, snacking is a rare exception.
There’s always something hot on the table for lunch, says Schäfer. “I usually prepare it the day before. A large portion of vegetables is always included, sometimes there is also chicken fricassee or pasta with tomato sauce. There must be a soup day once a week, but there are also pancakes. For dessert, the doctor prepares fresh fruit with natural yoghurt – the lactic acid bacteria it contains are part of the good bacteria for us and settle in the large intestine.
There is always water to drink during meals, very rarely a glass of juice or a spritzer, because even 100% juices contain a lot of (fruit) sugar. In the evening, the nutrition expert always has something to add to lunch, so that the body receives enough nutrients throughout the day. “It can be bread with a fried egg, but also a casserole of lentils”, explains Dr. Silja Schäfer.
What to do when a cold comes?
Especially in the cold season, the general practitioner makes sure to consume a lot of vitamin C. “It’s important for the defense,” she explains. “However, the body processes it in two hours, so eating an orange in the morning is not enough. You must eat fruits and vegetables containing vitamin C throughout the day to keep the level high and the immune system ready. to fight.
Peppers, apples, citrus fruits, rose hips for example, but also broccoli, Brussels sprouts and kale, parsley and spinach are rich in vitamin C. However, vitamin C is sensitive to light and to heat, which is why a lot is lost during cooking. A good alternative is steaming, as it is softer and even tastes better.
Herbs in particular make every meal healthier, which is why Silja Schäfer almost always has fresh basil or freeze-dried spices at home. In summer it has a small bed where, among other things, rosemary grows. Herbs don’t need a lot to thrive. You can easily pull them yourself. This is inexpensive and also works on the windowsill or balcony. “Herbs don’t just spice up meals in terms of taste, they also provide extra vitamins,” explains the doctor.
Insider Tip: Homemade Ginger Shots
“In winter, I always have a bottle of ginger-lemon shot in my fridge, which I treat myself to a good sip every morning,” reports the doctor. A shot glass is enough to prevent colds. For the homemade ginger shot, you will need: 20 grams of organic ginger (with zest), two lemons (peeled and diced), two to four tablespoons of honey and a glass of water.
“I puree the ingredients and then bottle them. It lasts a few days. Just store it in a cool, dark place so that the vitamins are preserved,” advises Schäfer. She hasn’t been sick for a long time.
*Dr. Silja Schäfer, Dr. Matthieu Riedl, Dr. Joern Klasen, Dr. Viola Andresen: Nutrition documents. Lose weight healthily with the Darm-Fit-Formula: How to program your microbiome to be slim, ZS-Verlag, 176 pages, approx. 25 euros.