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How to handle exam and state papers - 2nd part

From the first article, you already know how to set up a positive approach to learning. This article is about learning itself, how to study, what works best for memorization and other tips that will help you pass exams and state papers calmly and with a smile.

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How to pass graduation

Graduation, like everything new to us, can be scary and also raise questions about how to learn best and how to manage stress. That's why we bring you tried and tested advice and tips on how to study and how to prepare as best as possible.

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How to master exam and state papers - Part 1

How to handle exams and state papers with calmness and a smile? Three components are key – approach, learning itself and overall life-balance. In the first article, we will deal with a positive attitude and overall mindset, because this is how we can most significantly and easily affect the entire learning process.

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A miracle herb called ginseng

A promise of immortality or a divine herb , that's how the plant, known in our country as ginseng, is referred to in Asia. It helps the body fight inflammation, strengthens the immune system, boosts memory and even improves mood.

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Effects of green tea - brain, health and well-being

Did you know that green tea helps fight free radicals, improves eyesight, acts as an antioxidant and reduces the risk of heart disease? And that's not all. The effects of green tea promote productivity, burn calories and help create dopamine – the reward hormone.

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A miracle named Chia

You must have heard of chia seeds. They are everywhere, you will come across them in shops and on menus in cafes. They are the subject of many scientific studies [1, 2, 3], and even books [4]. It may seem that this is a novelty of recent years, but the opposite is true. Chia seeds were very popular in ancient history - the Aztecs used them as a source of energy and hydration during long marches. Chia seeds are exceptional primarily for their high content of polyunsaturated fatty acids (in the ideal ratio of omega-3 and omega-6), and they are also a rich source of protein, fiber, antioxidants, vitamins and minerals. Chia seeds also have the unique ability to bind and retain water, increasing their volume up to 10x. Chia as a superfood Chia should be part of our diet because they are incredibly nutritionally rich and at the same time low in calories. They contain a large amount of protein (15-25%), fiber (18-30%), a large amount of antioxidants and also 100% more potassium than bananas, 200% more iron than spinach, 500% more calcium than milk and 1400 % more magnesium than broccoli (based on the same weight). Chia as brain food Thanks to the unique content of omega acids, chia seeds make us think better and we can concentrate more and longer. B group minerals and vitamins calm us down, and tryptophan is needed for the synthesis of serotonin and melatonin, the "good mood" hormones. Chia and sports Chia seeds are also popular among athletes. They provide energy and hydration during long sports performances, and also speed up regeneration. They help the feeling of satiety and are thus popular even when losing weight. And we can go on, chia improves digestion and the immune system, protects against cardiovascular diseases, acts against inflammation and also supports healthy skin, hair and nails. In addition, they are a great choice for all allergy sufferers. recommended daily dose 1-2 spoons, always add more water As with other foods, use everything in moderation and do not exceed the recommended amount. Excessive consumption of chia seeds can cause dehydration and indigestion. People with low blood pressure (chia lowers blood pressure) and people taking blood thinners should also be careful. Use Chia has versatile uses, you can sprinkle it on your salad, add it to oatmeal or smoothies. For the best possible use of all the beneficial substances, it is recommended to use chia in the form of a gel (pre-soaked seeds). Chia pudding is also very popular: • 2 tablespoons of chia seeds • ¾ cup plant-based milk (almond or coconut milk is recommended) • pinch of salt • to taste – fresh fruit, chocolate, honey, vanilla, … Mix the seeds with milk, season and leave overnight in the fridge. The seeds will swell and form a gel. Note As with other foods, think quality! Recent tests of the ADOST! have shown that some batches contain highly toxic substances. Resources: 1 – 15 health benefits of Chia seeds according to science. Just Miller. (28/08/2017) ( link ) 2 – The promising future of Chia. Norlaily Mohd Ali, Swee Keong Yeap, Wan Yong Ho, Boon Kee Beh, Sheau Wei Tan, Soon Guan Tan. (21/11/2012) ( link ) 3 – Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. Oliviert Martínez-Cruz, Octavio Paredes-López. (4/7/2014) ( link ) 4 – The Miracle CHIA Seed: Wayne Coates, Ph.D. (2014). ( link )

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Blueberries - why they are miraculous

1) They are a source of antioxidants Blueberries have the highest concentration of antioxidants of any fruit and vegetable. 1 Their main antioxidant component is flavonoids . What are antioxidants good for us? Antioxidants are molecules that protect cells from damage by free radicals . These are molecules with a missing electron, which makes them very unstable. They are caused by stress, food and even breathing. They react with almost anything, from cell membranes to DNA molecules, damaging the cell. At this moment, antioxidants enter the scene, which allow themselves to be "damaged" (= oxidized) more easily than other molecules in the cell and thereby neutralize the free radical. A 2007 study of 168 participants showed a 20% reduction in free radical DNA damage when drinking 1 liter of blueberry-apple juice daily for 4 weeks. 2 2) They improve brain function Blueberries, thanks to their high content of antioxidants and other health-promoting substances, also have a positive effect on our brain. It mainly affects the hippocampus , a part of the brain important for concentration and memory. For example, studies show that with the daily consumption of half a liter of blueberry juice, the memory of elderly participants significantly improved. 3 Further research shows that the substances contained in blueberries support neurogenesis - the formation of new neuronal connections. 4 They also slow down the aging of the brain. According to a study from 2012, thanks to blueberries, we gain up to 2.5 years compared to people who do not have blueberries in their diet. 5 3) They help prevent cardiovascular diseases Blueberries contain large amounts of potassium, calcium and magnesium, which naturally lower blood pressure. Specifically, by 4-6% with a daily intake of 50 g of blueberries for at least 8 weeks. 6 According to another study , at least 3 handfuls of blueberries per week reduce the risk of a heart attack by 34%! This is according to a large study that followed the diets of 93,600 women aged 25 to 42 for 18 years. 7 Ingredients Compared to other fruits, blueberries contain relatively little sugar. One cup (148 g) contains only 15 g of sugar, which corresponds to approximately one small apple and contains a total of 84 kcal. 8 Blueberries are rich in (quantity in 148g): Vitamin K (32% DV*) – Supports proper blood function by stopping bleeding. Manganese (25% DV*) – Important, among other things, for healthy bones. Vitamin C (19% DV*) – Strengthens immunity. Fiber (14% DV*) – Lowers blood cholesterol and improves metabolism. Copper (9% DV*) – Helps the body produce more energy. *(DDD = recommended daily dose) Blueberries are incredibly beneficial for our body and therefore we should at least occasionally include them in our diet. Wild blueberries vs. Canadian blueberries The difference in composition is minimal. The wild blueberries you know from the forest have a bit more antioxidants and are therefore a better choice if you have a choice. A practical tip at the end If you don't have the opportunity to buy fresh blueberries, don't be afraid to go for frozen ones. Freezing preserves most of the health-promoting substances. You can recognize well-frozen blueberries if they are separated in the bag and not together in large pieces. This would mean that they were thawed on the way and thus suffered in quality. Resources: 1 – Cellular Antioxidant Activity of Common Fruits. Kelly L. Wolfe, Xinmei Kang, Xiangjiu He, Mei Dong, Qingyuan Zhang, Rui Hai Liu. 2008 (http://pubs.acs.org/doi/abs/10.1021/jf801381y) 2 – Impact of multiple genetic polymorphisms. Lonne C. Wilms. 2007 (https://academic.oup.com/carcin/article/28/8/1800/2526773/Impact-of-multiple-genetic-polymorphisms-on) 3 – Blueberry Supplementation Improves Memory in Older Adults. ROBERT KRIKORIAN, MARCELLE D SHIDLER, TIFFANY A NASH, WILHELMINA KALT, MELINDA R VINQVIST-TYMCHUK, BARBARA SHUKITT-HALE, JAMES A JOSEPH. 4/14/2011 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/) 4 – Impact of diet on adult hippocampal neurogenesis. Doris Stangl and Sandrine Thuret. 2009 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775886) 5 – Dietary intakes of berries and flavonoids in relation to cognitive decline. Elizabeth E. Devore ScD, Jae Hee Kang ScD, Monique MB Breteler MD, PhD, Francine Grodstein ScD. 4/25/2012 (http://onlinelibrary.wiley.com/doi/10.1002/ana.23594/abstract) 6 – Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. Arpita Basu, Mei Du, Misti J. Leyva, Karah Sanchez, Nancy M. Betts, Mingyuan Wu, Christopher E. Aston, and Timothy J. Lyons. 2010 (http://jn.nutrition.org/content/140/9/1582.long) 7 – High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. 1/15/2013 (https://www.ncbi.nlm.nih.gov/pubmed/23319811) 8 – Blueberries, raw Nutrition Facts & Calories (http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2)

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