Regional alternatives to popular superfoods

Regional alternatives to popular superfoods

Quinoa, chia seeds, goji berries – some of the most popular superfoods. They are so popular because even small amounts contain numerous vitamins, minerals, and phytochemicals.

We will tell you how you can easily replace the exotic superfoods with cheaper domestic alternatives without having to forego the high content of valuable vitamins.

Oatmeal instead of quinoa

Quinoa is very popular because of its high protein and fiber content. Who would have thought that oatmeal has very similar values. It also contains beta-glucan, which can lower cholesterol levels and thus prevent heart attacks and strokes.

Blackberries instead of goji berries

Due to their higher vitamin C content, our native blackberries from the garden even surpass the goji berries known as the vitamin bomb, and they also contain less sugar.

Flax seeds instead of chia seeds

Both flaxseed and chia seeds are rich in fiber and protein, as well as omega-3 fatty acids, which support our heart health. However, flax seeds provide more potassium, magnesium, and vitamin B6 than chia seeds.

Nettle instead of pomegranate

The nettle can easily keep up with the pomegranate in terms of its iron content. In addition, nettles contain up to 40% protein in the dry matter and are therefore an excellent source of protein, especially for vegetarians and vegans.

Walnuts instead of avocado

Walnuts even have a higher content of unsaturated fatty acids than avocados. The fats contained in walnuts have a positive effect on the cardiovascular system and can even reduce the risk of a heart attack.

Biogas

The drive to take responsibility must come from within and should instead be a norm rather than a mandatory policy. 

Sustainability :Bio-Gas Project SanaExpert Nepal

As our road to sustainability, we have completed our climate change mitigation project at Maya Universe Academy (MUA), Nepal. MUA is the only private school in rural Nepal that runs without any fees. Instead, parents volunteer twice every month as fees to the school. The school sets its vision in response to the failed public school system and the unaffordable price of private schools in Nepal. Instead of focusing on building just schools, Maya focuses on providing children with a better quality education system.

Indoor Pollution

Rural households in developing countries depend highly on firewood. Burning indoor firewood with little or no ventilation releases fine particulate matters (PM) and carbon monoxide (CO) due to the incomplete combustion of biomass fuels. This results in respiratory, cardiovascular, and neurological health effects. Furthermore, there is proved evidence of the correlation between indoor air quality and respiratory infections including, pneumonia, cataracts, tuberculosis, chronic obstructive pulmonary disease and low birthweight are caused by using this form of energy. In Nepal, there exist quite a devastating situation of Indoor Air Quality leading to major impacts on children, especially women.

Why Maya Universe Academy?

Maya Universe Academy uses firewood on a daily basis to cook food for their students and teachers. Moreover, the firewood is also used for the poultry farm. Having acknowledged this, the best reasonable support system that we could provide was the installation of clean energy – Biogas. Before undergoing this project, thorough site research was carried out so as to decide appropriate alternatives to the project. This project has been carried out with support from Energy Efficiency Power Solution Pvt. Ltd., Nepal who mainly focuses on energy auditing in industries and renewable energy projects in Nepal.

Waste to Energy

Biogas is the generation of heat and energy via combustion of anaerobic digestion process. Biodegradable substances are broken down to make organic fertilizers and generate methane gas used for cooking. Generally, 60% methane and 40% CO2 are produced. By extracting methane from waste and using it to produce heat, it is thus ensured that the waste will not leech in an open environment. This reduces direct methane atmospheric emissions. Methane has a greenhouse gas heating factor which is 21 times higher than CO2. The biodegradable materials that have been used at the MUA are kitchen waste, human waste and animal waste. Waste therefore has been converted to a valuable form of energy. Furthermore, biogas also releases bio-slurry which can be used as organic fertilizers in agriculture. These are fine compost because of fermentation and added nutritional value.
Our main objective while carrying out this project was to :
  1. Provide affordable and clean energy
  2. Sustainable allocation of natural resources
  3. To reduce indoor pollution from the burning of firewood.
  4. To promote the use of organic fertilizer from the bio-slurry.
  5. Support in the sustainable development of the country as a whole.

Benefits

Implementation of biogas will help MUA to reduce its cost extensively per annum as the school will not need to pay for firewood. This allows the school to divert this opportunity cost in upgrading other activities in the school. Amidst this, the project also contributes to varied Sustainable Developmental Goals, namely- 

Bio-Gas Project SanaExpert
  1. Good Health and Well being: Improvement in air quality compared to the use of traditional fuelwood.
  2. Decent Work and Economic Growth: Opportunities created by the project to employ men and women.
  3. Quality education: People trained in using biogas. Money saved for other educational activities.
  4. Affordable and Clean energy: Access to affordable, reliable and renewable energy service.
  5. Climate Action: The total amount of Greenhouse gas emissions reduced by the project in a year.
  6. Responsible Consumption and Production: Amount of firewood replaced by the project.

Live more consciously – this is how you succeed!

Live more conciously

The year 2020 has just started and we are already in the middle of autumn, which slowly but surely heralds the approaching end of the year.

For many people, it seems as if time has just passed by. Why is that? Often it feels like that from a lack of awareness. For this reason, we have put together 5 tips for a more mindful life for you.

 

  1. A fresh new morning routine

We often start our day grim and hectic. It is no wonder that we do not even notice how little we perceive our environment.

Hence our tip: Just dare a new process. That can already be expressed in small ways: instead of the everyday muesli, eat a soft-boiled egg with whole-grain bread, try out a new podcast in the car or take the bike instead of squeezing into the bus and train with many other people.

  1. Avoid multi-tasking

In our everyday life, at work and especially in life with children, we are often forced to deal with many activities at once. However, we should be careful to avoid this if the situation allows. It is important that we allow ourselves the luxury, at least during periods of rest, not to overwhelm ourselves with a wide variety of tasks or stimuli.

Consciously engaging in action without exposing ourselves to distractions can often be very healing and bring us back to here and now.

  1. Celebrate your meals

Just as carelessly as we deal with our mornings and periods of rest, we often treat our food. Breakfast is eaten in a hurry in the morning while standing, at lunchtime, we eat at the desk and the television is on during dinner. How did it actually taste? – No idea.

It is better to take time for your meals, to eat consciously and thus to enjoy a lot more. This not only helps us to live more mindfully but also gives us back a large part of the quality of life.

  1. Self-reflection

A mindful life also includes becoming aware of one’s feelings and thoughts, i.e. being self-reflective.

Often, we question our own thoughts far too little, especially in stressful situations. In such moments, we often let ourselves be guided too much by unconscious emotions. If, on the other hand, we become aware of what we are feeling and what thoughts triggered these feelings, we have the opportunity to freely decide how we should behave.

  1. Gratitude

We’ve all heard it hundreds of times: Gratitude helps create a happier mindset. But have you tried it before? It actually works. Try to build the habit into your everyday life of writing down 3 things in bed every morning for which you are grateful. That could be the date in the evening, the planned breakfast, or the good book that you are looking forward to. Either way: this routine enables us to become more aware of our happiness and to start the new day with vigor.

And now it’s up to you to gradually integrate our five tips into everyday life! We wish you every success.

This helps against dry winter skin!

This helps against dry winter skin

At the moment the winter cold from outside alternates with dry heating air, which leads to flaky and itchy skin all over the body. With the right preparation, however, the skin can also be prevented from drying out in autumn and winter.

Proper care

Many skincare products contain mineral oils such as paraffin, but over time this dries out the skin. Therefore, people with sensitive skin should make sure to use care products with as few ingredients as possible and few dyes, fragrances, and alcohol, as these can irritate the skin. Well-tolerated alternatives are, for example, almond and jojoba oil and shea butter.

Take care when showering and bathing

Hot water and too much soap also damage the protective skin coat and lead to dry skin. For this reason, you should shower especially in winter, and not too hot or too long. It is important to ensure that only the “critical” areas and not the whole body are soap. Extensive hot foam baths are also not recommended for sensitive skin.

Proper nutrition

With the right nutrition, the skin can be strengthened from the inside out. Vegetable oils from flax or chia seeds support the skin with essential omega-3 fatty acids. High-fat fish and avocados are also recommended for strengthening the skin. A very simple alternative: The SanaExpert Omega-3 capsules supply the body and skin from the inside out when taken regularly! Fruit and vegetables also contain plenty of vitamins that support the skin’s regeneration process. Also important: drink a lot, preferably water and unsweetened tea!

Optimization of the indoor climate

With dry heating air, the moisture from the upper layers of the skin evaporates and the skin dries out. The indoor climate can be improved by occasionally ventilating. You are not only doing something good for your skin: Fresh air makes you awake and focused.

With these tips, you are hopefully well prepared for the cold season and can prevent your skin from drying out despite the cold winter air and heated rooms.

Açai berries – more than just a trend!

Açai berry

This superfood hype from the USA has long since reached Germany in the form of juice, powder, or fruit spread: the language is from the Brazilian miracle berry açai. Superfoods like them bring variety to the menu and, thanks to their valuable ingredients, should have positive effects on health.

The açai berry is the fruit of the cabbage palm, which is native to the humid valleys and floodplains of the Amazon basin. In its region of origin, it is a traditional staple food for the indigenous population.

The purple-black berries are very popular and for good reason. They have a high concentration of valuable antioxidants, fatty acids, amino acids, vitamins, minerals, and digestive fiber. Hence, they are said to be able to strengthen the immune system, increase energy levels and endurance, and even slow down the aging process. Besides, they should be able to prevent heart disease, diabetes, Alzheimer’s, and cancer and regulate cholesterol and blood sugar levels.

Conclusion

The açai berry has definitely earned the title of superfood. The use of açai powder is particularly recommended, as this is much less complicated due to the longer shelf life. Açai powder is also found, for example, in SanaExpert Acai Berry, ( Buy now on Amazon ) which can be taken as a capsule or powder, mixed with drinks, yogurt or muesli.

Skin and hair

Skin and Hair

Actually, it is clear, but many people still do not realize that the skin is the largest organ in the human body. With this in mind, it should be given the attention it deserves. Like the skin, the hair also has some important functions in the body. So, it’s time to take a closer look at these two games.

Keeping your skin healthy is as important as exercising regularly and eating healthy. Fortunately, these two components automatically improve the complexion of the skin.

An adequate intake of fluids, especially pure water, is essential for healthy, glowing skin. The same goes for collagen. Regular collagen intake has several proven benefits for the skin and hair. This includes, above all, an improvement in the elasticity of the skin and a strengthening of the hair structure.

“Being beautiful doesn’t mean looking perfect. It’s about loving your own individuality.” Bobbi Brown

Prenatal Exercises

Prenatal exercises

The time before and during pregnancy is one of the most exciting phases in the life of a (expectant) mother.

Various exercises help expectant and new mothers to cope well with the physical changes that come with pregnancy, which are completely normal, and even to enjoy them and to feel good all around. The nice thing is that you can outsmart many typical pregnancy complaints with various exercises, and you are also still fit for giving birth and the time afterward.

Typical exercises include training the cardiovascular system, especially leisurely swimming, and long walks are recommended here. Various cross-legged exercises help against tense neck and shoulder muscles while at the same time optimizing breathing. So it’s no wonder that yoga is so popular and that there are even extra pregnancy yoga classes. In the opinion of many, however, the most important thing is training the pelvic floor muscles. There are exciting instructions for this in various pregnancy brochures. Here you can find out what else you can do to be as relaxed as possible about pregnancy and breastfeeding.

 

“Anyone who says there are seven wonders of the world has never seen a child born.”

Honoré de Balzac

Food and nutrition

Food and nutrition

In principle, it is possible to ensure that you eat a balanced and healthy diet over the long term. But what does it even mean to be mindful of a healthy lifestyle? Above all, it means to eat a varied diet according to the season. It is of particular importance to meet your needs for the necessary nutrients, especially protein, fat, carbohydrates as well as vitamins and minerals.

A healthy diet also includes an adequate intake of low-sugar and low-calorie fluids, if possible 1.5-2 liters per day.

When choosing food, please also pay attention to the origin of the products. Regional foods are not only seasonally fresh, but they also have a noticeably less impact on the environment due to significantly reduced logistics and transport routes. If a healthy and varied diet is not possible, the dietary supplements from SanaExpert provide temporary compensation for the micronutrients for which there is an undersupply.

“If you don’t devote some time to your health every day, one day you will have to sacrifice a lot of time for illness.”

– Sebastian Kneipp