Intermittent Fasting is a relatively new term in the list of diets. But the principle is actually very old. Scientists were already investigating this in 1943, and with surprising results.
Results that still apply today.
The name says it all:
It is a type of fasting at set times. So don’t eat for a while, or very little. In this article you can read about the benefits that you can achieve with this and whether it might actually work to lose excess kilos.
What effect does Intermittent Fasting have on your body?
A lot of research has already been done into the effects of Intermittent Fasting on the body. These studies were mainly done with the help of animals. It may sound cruel, but I think the animals do not suffer much from such a diet. This showed very clearly that the cells of the animals with a lower intake of calories can offer better resistance to oxidative and thermal stress.
These two are both very harmful processes in the body. The lower intake of calories can result from eating or fasting less every day.
The body cells thus become more resistant to harmful processes in the body.
But how does that work?
During the period that fewer calories are consumed, certain things in your body change on both a biochemical and molecular level. Among other things, the level of vitamin E, enzymes that counteract oxidation, certain proteins that offer protection and the enzyme Q10 is greatly increased.
All these elements play an important role in preventing inflammation and oxidation in your body.
Variants of Intermittent Fasting
This one of the most popular intermittent fasting variant
Intermittent Fasting, regularly planning days when you eat little or no food, of course, has many variants.
Let’s list the most commonly used variants:
Do not eat 6 hours a day
With this variant, you eat nothing, daily between certain times. You can do this between 12 a.m. and 6 p.m. or from 9 a.m. to 3 p.m. You can organize this as you wish, as long as it is 6 consecutive hours.
Eat 5 hours a day
This variant is based on the results of research by Bert Herring, an American dietary authority. He states that it is better to have the opportunity to eat every day for 5 hours.
According to Herring, this should be in the evening, for example between 5 and 10 a.m.
He bases this on the fact that the primeval people did not eat during the day because they were hunting. Only in the evening, when they were home again, could they eat again.
Eat once a day
If you use this variant, you only eat one meal per 24 hours.
So you are fasting every day.
You can, of course, drink the rest of the day, such as herbal teas and/or water
Partly fast on set days
During one or more days a week, you fast, but not completely.
You only limit your calorie intake.
A good example of this is drinking smoothies on these fast days.
5 days of food / 2 days of fasting
This variant is also called the 5/2 diet.
When applying this, 2 full days fast each week. These two days must be consecutive.
It is not that you are not allowed to eat anything, because the intention is to keep the intake of calories very low:
600 calories for men and 500 calories for women.
During the other 5 days, you are completely free, so you can eat whatever you want.
Fasting and eating alternately
The latter is the most widely used variant.
The days are interspersed with eating and fasting. For some, it is a bit difficult to maintain because of the planning of the days.
The week has an odd number of days, so the fast days shift every week.
So you can also choose 3 fixed days per week, for example, Monday, Wednesday and Friday. That way you have the weekend “free” and you have your fast days on fixed days of the week.
The benefits of Intermittent Fasting
Intermittent Fasting can be a very effective way to keep your body healthy and also to lose some extra pounds. Many studies have since been conducted into the effects and benefits of Intermittent Fasting. The most important benefits of this are, according to the studies, the following facts:
Intermittent Fasting could, according to the studies, reduce the development of serious diseases and certain forms of cancer. Brain disorders, cardiovascular diseases, prostate cancer, breast cancer and pancreatic cancer, in particular, would benefit from this. This has all been demonstrated by the many animal tests that have been carried out. Whether this can also have the same effect in humans is plausible, but not yet scientifically proven. Further research needs to be done on this. But the researchers who did the tests on animals are very hopeful about this.
Intermittent Fasting also seems to have a good effect on your ratio of LDL and HDL cholesterol. HDL cholesterol is your “good” cholesterol, and LDL cholesterol is your “bad” cholesterol. It is important that the amounts of both are in good balance, that is, as little LDL cholesterol as possible. I would like to point out that if you have been given cholesterol-lowering medication by the doctor, you must be careful with Intermittent Fasting. Discuss this with your doctor, so that you can eventually stop taking the medication in the long term, or at least reduce it, using Intermittent Fasting.
It has been known for years that insulin sensitivity has a strong influence on the production of growth hormones. Intermittent Fasting will indeed make you more sensitive to insulin, which will increase the production of growth hormones. The reverse also applies: As soon as you have more signs of insulin resistance, the growth hormone production becomes lower. If, in addition to the Intermittent Fasting, you also start to move more, the growth of the muscles will also increase. And we all know by now that good muscles will speed up your metabolism. Not only when you exercise, but also when you do nothing at all. And an acceleration of metabolism will clearly contribute to the loss of weight.
There is a lot of sugar in today’s diet. Your body will adapt to this, making your body a true “sugar burning factory”. Your body is constantly burning and processing the sugars offered, far too much. As a result, your body no longer knows how to burn real fat at some point, belly fat. And we actually want that for a healthy state of your body and to lose pounds. By applying Intermittent Fasting every day, you wake up your body as it were. This makes your body more alert and will start burning fat again.
Eat, Fast & Live Longer
Michael Mosley, a diet guru, is regularly in the news because he personally tries everything. In the following documentary, he has set one goal: He wants to live longer with a younger body. He also wants to remove some excess kilos. With the help of Intermittent Fasting, he thinks he has found the solution: So eating and fasting, while still enjoying food.
In the documentary, you will see how he tests this. The results have changed his entire life.
Intermittent Fasting can be an important tool to get and keep your body healthy and to lose weight. But never lose sight of the fact that the days on which you can eat “everything” should of course not be “eating days”. It is precisely on those days that it is important to eat healthy and varied food as much as possible. If you do not do this, you will completely destroy everything that you have built up.
In addition, it is also important to exercise more.
By moving and exercising, the effect of muscle building through Intermittent Fasting is even stronger, making it easier to lose weight.
After all, muscles not only use energy when you are exercising, but also when you are sleeping or sitting.
On the cover picture, you see red yeast rice. It may not look that good and it also tastes different from the normal white rice we all know.
In China, this food has been used for centuries to tackle various ailments. In particular, problems with digestion and intestinal function are solved with this rice.
In the rest of the world, this is gradually being used more and more. Medications are increasingly being put aside and people are increasingly relying on a natural approach. This is partly because medicines often have side effects that are not pleasant and because some medicines are very expensive. If you can avoid the deductible, that is a step that some people take, or if you are in the US. you cannot afford expensive medical expenses.
In Europe, red rice against cholesterol is practically unknown, only in America, it is somewhat on the rise and has already caused a lot of fuss, both positive and negative. Why negative? Why positive? There are a number of things that are not entirely clear about red rice.
In 1999 there were a number of investigations into red rice in America. It was concluded at the end of the studies that this red rice can actually lower your cholesterol level.
The reason why red rice can lower your cholesterol is that it contains traces of a natural statin called lovastatin. Partly because of this it was taken off the shelves in America. It is not forbidden, but because it contains some form of statin, not everyone is allowed to just sell it.
Today it is available again, but only when the lovastatin has been filtered out. Indeed, this means that the effect of a natural cholesterol-lowering agent is no longer valid. Despite this law, there are still manufacturers who sell it without removing the lovastatin.
So it also works for me?
Yes and no! Yes, because it is proven that red rice can actually lower your cholesterol. But also no, because you do not always know whether you buy red rice with or without the natural statin. So if you really want to get rid of
your high cholesterol without medication, it is useful to take other preventive measures in addition to, for example, red rice, such as more exercise, stopping smoking and drinking and healthier eating.
As with all other foods that help against high cholesterol, just adding red rice to your diet is often not enough to lower your cholesterol. For example, if you eat a greasy bite in addition to red rice, it usually doesn’t make much sense.
In addition to taking red rice, it is important to make your entire diet healthier in order to achieve the desired effect on your cholesterol as quickly as possible. It is important to eat less fat and sugar and more fiber. Fiber can be found in fruit, vegetables and whole-grain products. You replace white bread with brown bread and replace that fatty snack with an apple.
If you also eat red rice then lowering your cholesterol can go faster than just with a healthy diet.
The other extra step that you can also take to lower your cholesterol is by exercising more. If you don’t exercise for 30 minutes every day at the moment, that’s a good step to do.
Where can I buy red rice?
At online stores, you can also order it and have it delivered to your home. Check whether the natural statin is in the red rice. Call the online store before you order the product and ask the staff of a drugstore if they know if this is red rice with the natural statin extracted or not.
You can prepare red rice in the same way as other rice varieties and combine them with vegetables to make it tasty.
Recipe with red rice
Red rice with chicken and stir-fry vegetables
Because red rice can be prepared in the same way as normal rice, you can also eat it in the same way. Lean meat like chicken is always a good combination with rice and is also the best meat to eat if you want to lower your cholesterol and still want to eat some meat occasionally. You can choose the stir-fry vegetables yourself, I would go for a sweet variety. The advantage of stir-fry vegetables is that you get a lot of fiber, minerals and vitamins in return.
Cook the rice as you do with normal rice.
Cut the chicken into small pieces and fry it until tender, then add the stir-fry vegetable to the chicken and stir-fry the whole until it is all done. When the rice is ready, you can also add it to the pan and stir everything well.
Enjoy your meal!
Red rice has an ingredient that is a kind of natural statin. This helps red rice to lower blood pressure. However, when buying red rice, be careful not to buy the version from which that natural statin is filtered. In that case, you might as well buy normal rice. Do you not want to prepare red rice? Then you can also take red rice supplements.
Just adding red rice to your diet to lower cholesterol is not always effective. This is because your cholesterol also depends on the rest of your diet and the amount of exercise you have. Red rice is a good tool to lower your cholesterol, but it is not a panacea.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
Discover how you lose several kilos per week with tasty and easy to make slimming recipes!
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues –Tommy
Passion fruit is the name of delicious fruit. A name that can be very intriguing for many people: Considering the name, you might think that eating this fruit would arouse the passion, that it would be a pleasure. Have you tried that before? Probably it has had no effect at all, because the name passion fruit has nothing to do with libido.
But where does that name come from?
The name passion fruit was coined by South American Catholic missionaries. They believed that the blossom was a reminder of the passion for Christ. For them the corona symbolized a crown of thorns, the leaves stood for the apostles, and the stamens were associated with the wounds of Christ. (source)
But in addition to this beautiful story about naming, passion fruit also has enormous benefits for your body. No, not your libido, but other health benefits.
First, let’s summarize some facts:
Passion fruit has grown in popularity in recent years. The juice has a pleasant aroma and a rich taste and is delicious when mixed with the juice of other fruits such as mango, pineapple, peach and orange.
Passion fruit has been discovered in South America. Originally that was the only place where they grew. But now this fruit is grown in tropical and sub-tropical climates all over the world.
There are many different types of passion plants. The Amazon is home to no fewer than 200 types of passion plants.
Passion fruit grows on a plant that looks like a vine. They can grow up to 6 meters in 1 year. But however beautiful this may seem, it is short-lived. Passion plants do not live longer than 7 years.
There are many different types of passion fruit. They are usually purple or yellowish in color. The purple variants are often smaller in size, but juicier and tastier. However, the yellow variants are more popular and are produced in larger quantities.
There are many culinary uses for passion fruit. Consider adding an extra flavor dimension to sauces and dressings, to jams and jellies, smoothies, cocktails, ice cream, and other goodies.
If you buy passion fruit, look for a fruit that feels heavy for the size. This indicates that juiciness. In addition, they must, of course, be ripe. Incidentally, don’t be put off by their wrinkled skin. In my opinion, these are often of better quality.
The passion fruit can be kept for a few days at room temperature. They must be eaten in the refrigerator within a week. If you only want to eat the passion fruit much later, it is best to freeze them.
9 Notable Health Benefits of Passion Fruit
Since time immemorial passion fruit has been seen as the wonder fruit which has a very positive influence on your immunity system. Passion fruits are real bombs when it comes to Vitamin C. With eating a fruit, it is already very close to your Daily Recommended Quantity (DAH). In addition, with daily consumption, the passion fruit ensures that you will be free from minor disorders such as cough, cold, flu, and other nasty ailments.
The unusually high vitamin C content in this fruit is also a great help in the fight against cancer and heart disease.
1) Prevents Cancer
As mentioned before, passion fruit can positively influence cancer prevention. Apart from the presence of a lot of vitamin C, which is a very powerful antioxidant, this delicious fruit also has the capacity to clear up carcinogen. Carcinogen is at the basis of the development of cellular damage that can cause cancer to develop.
The antioxidants in the passion fruit are able to support the healthy development of cells, and in addition, they help repair damaged cells. (source)
Passion fruits also contain vitamin A, phenolic compounds and flavonoids. These are a great help in reducing the risk of cancer, and in particular lung cancer and oral cancer.
2) Good For Your Eyes
The vitamin A in the passion fruit is a great help to the health of your eyes (source). It makes your face clearer and protects you against age-related conditions such as cataract, macular degeneration, blindness, and much more.
As we grow older, our eyes deteriorate. That is a fact and we cannot do anything about it. But by taking enough vitamin A, we can postpone this process for as long as possible and prevent various problems in the future.
By eating passion fruit regularly, your eyes will stay clearer and you can prevent various eye disorders.
3) Your Hair Also Benefits
The health of your hair largely depends on the transport of oxygen and essential vitamins from the bloodstream to the hair. And it is a fact that healthy hair is associated with a healthy body. Problems with your hair is often the result of a chronic lack of nutrients and/or long-term illness.
As mentioned earlier, passion fruit contains large amounts of vitamin A, vitamin C, and important minerals such as copper and potassium. All these substances support the health of your hair.
Vitamin C, in particular, is important because it helps to make collagen, important building material for your hair. Without enough Collagen your hair will split and break.
4) Nutrition For Your Skin
As mentioned before: Passion fruit is completely full of antioxidants. In particular, Vitamin C and Vitamin A are abundantly present, and these are precisely the vitamins that your skin needs.
Vitamin A ensures that the cell membranes are (and remain) healthy and function optimally. (source) Vitamin C is responsible for the production of Collagen, which is extremely important to protect skin cells against the effects of aging. Vitamin C also ensures that the collagen level in the body remains in balance so that the skin automatically looks younger. (source) Collagen is responsible for the structure and firmness of the skin. Eating passion fruit will not only improve your physical appearance through younger skin, but it will also restore your skin from within and keep it healthy. Also, eating passion fruit contributes to protection against pollution and harmful UV radiation.
5) Regulation Of Your Digestion
Passion fruits are also very popular due to their high fiber content. Fiber plays a very important role in our overall health. Take your digestion, for example. It is important to eat fiber-rich food, as this ensures good digestion and regular, smooth bowel movements. (source)
This is because fibers act as a laxative that ensures that food intake is moved accordingly in the digestive process. With the presence of fibers, the digestive tract is released quickly and completely for ultimately a fast bowel movement. When the digestive process works optimally, digestive problems are avoided in the future. Consider the possibility of constipation. A healthy digestive system also prevents heart disease, gastrointestinal problems, and colon cancer.
6) Improvement Of Your Insulin Sensitivity
Most people think that eating certain fruits will cause blood sugar levels to rise quickly. That is the fruit with a high Glycemic Index. Fortunately, there is fruit with a low Glycemic Index. The passion fruit is one of them. This makes it a great addition for people with diabetes.
Prosperity diseases, such as obesity and metabolic syndrome, can lead to many complications, including hypertension, diabetes, and cardiovascular disease. They also speed up the aging processes. Only a suitable diet can help to regulate all this in order to be able to control further problems in the future.
In order to adjust the diet, it will be necessary, among other things, to limit the intake of calories. This will prevent hyperglycemia, which will improve insulin resistance. This often requires a long-term “trial and error” of food choices and portion size. A nice goal, but very difficult for many people to follow. It is for that reason that alternative foods, such as passion fruit, are being further investigated to be able to contribute to reducing obesity and insulin resistance.
During the research, a certain compound in the passion fruit received a lot of attention: Piceatannol, an analogue of Resveratrol. The latter is a polyphenol that has been clearly shown to lower blood sugar levels and increase endurance.
The aforementioned Piceatannol, which is found in passion fruit, was identified in a study as a substance that can improve your metabolism. According to the researchers, 39 men and women, half of whom were overweight, received 20 mg every day for 8 weeks. Piceatannol administered.
By predetermining the blood pressure, heart rate, inflammatory values, lipids, oxidative stress, and the mental condition of the subjects, the researchers discovered that especially overweight men could benefit from the administered Piceatannol. The final conclusion was that Piceatannol as a supplement can improve metabolic health, including insulin sensitivity. (source)
Of course, you can’t live on only passion fruit, but a good balance in a correct diet, of which passion fruit can be a part, is a very important step towards a healthy body.
7) Lowers Blood Pressure
Passion fruit is also a very good source of potassium. It contains a significant amount of potassium that, when eating 1 serving, can provide up to 25% of your daily requirement. Potassium is a very essential mineral that is indispensable for many processes in the body. (source) Due to the high potassium content in the passion fruit, this can restore high blood pressure. Potassium works as so-called vasodilatation that keeps the veins and blood vessels relaxed. With sufficient potassium, the blood can flow through the veins unhindered. Because if there is tension on the blood vessels, it is very likely that the blood pressure rises. Needless to say, it is important to keep blood pressure in the balance because this can eventually lead to heart problems.
8) Strengthens Your Bones
Passion fruit also contains magnesium, copper, iron, and phosphorus. These are all important for the health and quality of our bones. These minerals increase the density of the bones, making them naturally stronger and less susceptible to fractures, for example. Regular eating passion fruit will, therefore, help to fight the fragility of your bones, because the vitamins and minerals contained in the passion fruit maintain healthy bone cells and accelerate the possible recovery of the bones. (source)
9) Sleep Better
The passion fruit also contains Alkaloids, which have a calming effect. And this calming effect will make it easier for you to fall asleep. (source) But that is not the only thing. The calming effect can also help in the treatment of anxiety and depression. (source) If you keep having trouble falling asleep, drinking a glass of passion fruit juice at the start of the day and at the end of the day will be a big help.
How Can You Eat Passion Fruit?
Passion fruit can be prepared and eaten in various ways. But the most common method is as follows:
Cut the fruit in two halves. Scoop out the flesh with a spoon. You can just eat this flesh to take advantage of the many good nutrients
Note: If you only drink the juice, you do not benefit from the fibers, so it is by definition less healthy. Ok, still healthy, but by leaving out the fibers a little less healthy.
Many people prefer to process the flesh in, for example, a salad. The combination of sweet and sour gives the taste of the salad an extra dimension.
You can also use the flesh when preparing ice cream, desserts, and even when preparing a delicious, homemade, pizza.
You can also use the juice when preparing a homemade syrup.
Personally, I like it in a smoothy and with my mix fruit and yogurt!
Enough ideas to process this delicious flesh into all kinds of homemade products. Let your imagination run free and dare to experiment!
How does the passion fruit grow?
The passion fruit plant is grown like a vine. More than 500 varieties of this plant have been discovered and their appearance differs in color, shape, taste and nutritional value. The passion fruit that you know from the greengrocer is therefore only one of them. (source)
The most common types of passion fruit are yellow or dark purple in color. The fruit contains light orange-colored, juicy and meaty lobes. Within each lobe, you can find a black or brown colored seed. The yellow-colored passion fruit is larger in size than the purple-colored fruits. Purple-colored fruit, on the other hand, has much more taste and also contains much more fiber.
Nutritional Value Of Passion Fruit
Passion fruit is a real superfood. It is one of the most nutritious fruits that you can get today. It is a rich source of vitamins, minerals and other nutrients. Let’s see what’s in that one fruit.
The nutritional value of passion fruit (per 100 grams) is as follows:
Carbohydrates: 23.38 grams
Protein: 2.10 grams
Fat: 0.70 grams
Fiber: 10.40 grams
Vitamins: 100 grams of passion fruit contains various vitamins, including niacin, folates, riboflavin, pyridoxine, vitamin A, vitamin C and vitamin K. If we look at the quantities, per 100 grams, we come to the following figures for the most important vitamins: The amount of niacin is approximately 15 mg, the amount of pyridoxine is 0.100 mg, and the vitamin C content is 30 mg.
Minerals: Passion fruit also contains different types of minerals. 100 grams of passion fruit contains 12 mg of calcium, 29 mg of magnesium and 68 mg of phosphorus. Passion fruit also contains zinc, selenium and iron.
Other nutrients: potassium, sodium, and phytonutrients such as lycopene and beta-carotene. About 348 mg of potassium is present in 100 grams of passion fruit.
But watch out:
Although the passion fruit is a very healthy fruit that can rarely endanger someone, there are a few things to keep in mind:
In particular, the calming properties of the passion fruit can lead to intervention with traditional medication. If you are taking medication for, for example, depression and anxiety, consult your treating physician about the permitted dose of passion fruit.
It is also that excessive alcohol consumption and passion fruit is a very bad combination. This can, even if only for a short time, make your reflexes extra slow.
Do not take aspirins in combination with passion fruit. The fruit can increase the effect of the aspirin, which can cause the blood to thin too much. Aspirin is also blood-thinning. Consult with your treating doctor!
Also, other medicines that you take to thin your blood cannot be combined with passion fruit. This too will eventually thin the blood too much. Also always discuss this with your doctor.
Personally, I’m a big fan of passion fruit and I am lucky that I live in a country where it just grows in my own garden. Not only for all the health benefits but of course also for the delicious taste and the versatility. You can use the flesh or juice very versatile in your diet.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
Discover how you lose several kilos per week with tasty and easy to make slimming recipes!
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues –Tommy
WHAT HAPPENS WITH YOUR BODY IF YOU EAT TWO EGGS PER DAY
Whatever people say about eggs, almost everyone always has it at home.
I like to eat eggs in the morning, it’s a good way to start the day. Not only because they taste good, but also because they also have many advantages. Even I still know too little about it, and I love eggs.
After reading the information in this article, you will most likely increase your daily dose of eggs to 2.
WHAT’S IN EGGS?
Many. Eggs contain vitamins A, D and E, but also B12, riboflavin and folic acid.
In addition, there are still a lot of minerals in it such as iodine, iron, calcium, zinc and selenium.
As you can see, quite a lot, so!
EGGS AND CHOLESTEROL
Maybe you have heard that eggs are bad for you because of the high cholesterol?
That’s wrong. There is certainly cholesterol in eggs, but not so much that it is really bad for you. So you don’t have to worry about cholesterol in eggs. That says Jennie Nyenvik, nutrition expert for Aftonbladet.
According to research, a low-calorie diet in combination with a regular dose of eggs for breakfast can help you lose weight quickly.
Also keep in mind that eggs help you to feel full longer, which means that they are useful in reducing your overall calorie intake.
2. EGGS STRENGTHEN YOUR IMMUNE SYSTEM
The end of winter, it’s almost time. And many people have coughed, sneezed or had other ailments in recent months. Now is the perfect time to say that eggs can strengthen your immune system.
Studies have also shown that only two eggs per day can help against viruses, infections and disease.
An egg contains 22% of the daily recommended amount of selenium, an element known to strengthen the immune system.
3. BETTER MEMORY
Have you ever heard about the amino acid choline? It improves the nerve signals that help us remember small things, such as where you put your wallet or mobile.
According to research, extra choline can provide better memory and responsiveness.
4. A WONDER FOR YOUR EYES
Lutein helps keep your eyes clear and sharpens your vision. New research has shown that chicken eggs are rich in lutein, and therefore very good for your eyes.
Lutein is naturally produced by the eyes and protects the retina against damage.
5. PREVENTS DEPRESSION
Vitamin D can be difficult to obtain during the winter as there is less sunlight. But eggs can be an alternative. Vitamin D is of course extremely useful to keep the PH value of our teeth and bones in balance.
Vitamin D can also combat depression!
6. STRENGTHENS THE BONES
When you eat eggs, you absorb calcium, which is important to strengthen the skeleton and prevent osteoporosis.
7. GOOD FOR THE BLOOD
Eggs contain a lot of folic acids, a type of vitamin B that is needed for the production of new red blood cells.
People with a folic acid deficiency may develop anemia. Folic acid is also important for the full development of the fetus in the womb. For expectant mothers, important information.
Most people think that eggs and cholesterol are not a good combination. But the truth about eggs, if it is about the effect on your cholesterol level, is much more complex.
Simply saying that eggs are bad for your cholesterol level is part of one of the biggest myths about cholesterol so far.
The good news is that this article will elaborate on the relationship between eggs and cholesterol and that you will learn everything you need to know about this topic in this article.
You will also get more information about how you can check your cholesterol levels, how to maintain the ideal cholesterol level by avoiding foods that are high in cholesterol, how eating low-cholesterol foods can help you, what to do have high LDL cholesterol and more …
As we age, there is a tendency to lose muscle and gain fat. Most people regard this as a natural part of the aging process. But it doesn’t have to be that way.
Part of the problem is that as we get older, we become more time poor. So we eat more fast food or supermarket pre-packaged food, which means more sugar, more preservative and less protein. We spend a lot more time sitting down and far less getting any sort of exercise. It’s insidious, and before long we feel we are at the point of no return.
But it’s not so. Each of these issues can be tackled. Sometimes, the only way to do that is to pick one thing and tackle it first.
This article will focus on getting more protein.
Protein is an essential muscle-building nutrient. It builds, maintains and repairs all your muscles. And once you start exercising again, it allows your muscles to grow back bigger and stronger between each workout. This article will help you maximize your protein intake by listing 10 of the top protein-rich foods for building up your muscles. Here is my list of the top 10 protein-rich foods available.
Wellness: integral health and balance between body and mind
Wellness is a concept that is inextricably linked to well-being. Its purpose is to improve your quality of life and to prevent physical or psychological disorders by taking care of, treating and stimulating different aspects. These include your diet, body, emotions, relationships and environment. It is a concept of comprehensive health that is becoming increasingly popular and worth knowing.
You’ve probably seen a wellness center in your city. Usually, they are beautiful locations where they offer a spa, gym and sophisticated relaxation rooms. There is, therefore, no doubt that many hotel chains use this term for financial purposes and to expand their customer base. However, it is worth mentioning that the essential purpose for which the approach was conceived is sometimes somewhat forgotten. All the more because it was established more than 50 years ago.
“Life is not life without well-being. It is simply a state of lethargy and suffering. “
Wellness is not a new concept
Wellness is nothing new at all. This integral approach to well-being arose some years after the end of the Second World War. The social and economic model improved slowly, and with it, other types of needs came into effect. Needs such as personal growth, freedom and the possibility to choose, to develop ourselves psychologically and emotionally.
It was a fascinating and decisive moment. A moment when psychology became aware that its scientific model had to open up to other possibilities. For example, many professionals decided to no longer focus on treating mental illness simply by providing people with mechanisms, resources and strategies to learn to be happy. No, the goal now was to let people invest in their well-being, in their own self-realization.
Pioneer in this field and maker of the wellness movement was Halbert L. Dun, a physician and biostatist. In the fifties, Dun gained increasing popularity through his conferences and his books. His message was clear and incredibly inspiring: “People have to live in a world that is more aware, making optimum use of their potential.”
The 7 keys to understanding wellness
Previously, we already indicated how hotel chains or health centers offer weekends that are related to wellness. However, these centers sometimes show us a false picture of what this movement originally strived for. Wellness is not something you should really try out on an outing or during a vacation. It is a lifestyle that you should integrate into your daily life.
It is, therefore, to be expected that more and more therapists will specialize in this strategy that seeks to optimize the potential. We must know, however, that it is not an easy task. It is an extremely active process that requires willpower, perseverance, full awareness and decision-making.
Another aspect that is worth considering is that wellness is also integrated into what is known as ‘complementary medicine’. We expressly speak of ‘complementary medicine’ because this strategy is not an ‘alternative’ for ordinary medicine. It certainly does not try to replace ordinary medicine.
The purpose of wellness is to prevent the occurrence of certain diseases and disorders before the signs of it occur to some extent. It does this by reminding us, for example, how important it is to eat well and healthy, to exercise or to care for one’s own emotional world.
We, therefore, stand for a new concept of ‘spiritual and physical’ well-being that teaches the individual to create healthier and happier living conditions. Thus the individual will be able to reach his maximum potential and acquire stronger health.
Let’s look at the dimensions that make up wellness.
1. Physical well-being
How would you define physical well-being? The first thing that comes to mind is undoubted ‘the absence of disease’. But for wellness, you have to go beyond that. After all, being healthy is not only limited to being disease-free, it also means ‘feeling good’.
For example, people who suffer from arthritis, osteoarthritis or lupus. As we know, these are chronic diseases. What wellness would strive for in these cases is to improve their quality of life as much as possible.
In order to be able to invest daily in our physical well-being, we have to unlearn unhealthy habits such as smoking, undergo medical checks and reduce stress. In addition, we need to know which diet is most suitable for us and discover which type of exercise would be the most beneficial for us.
2. Emotional well-being
When it comes to emotional well-being, a therapist who specializes in wellness will give us the right strategies and techniques to recognize our own emotions. He will help us manage them and thus invest much more and better in our own well-being.
3. Intellectual well-being
The ability to open yourself to new ideas, concepts, perspectives and experiences is the key to self-realization and happiness. Being active, curious and above all receptive to everything around you is a fantastic way to improve your quality of life.
4. Social well-being
Now let’s ask you a question. Do the people in your social environment really provide you with what you need? Sometimes you become so accustomed to a certain social dynamic that you no longer notice how it affects you. You do not realize how much stress it causes and how this influence contributes to your dissatisfaction.
Becoming aware and becoming selective when choosing the people around you is another essential, determining mechanism of wellness.
5. Environmental well-being
This aspect is not so well known. Or at least it is often overlooked. Environmental well-being refers to your ability to recognize your own responsibility for the balance of nature. By this, we do not mean that you have to avoid pollution in all respects or that you have to live in the wilderness.
No, we are talking about environmental awareness. The idea is that small daily gestures performed by each of us produce real results.
Wellness also teaches us how important it is to always opt for food that is organically grown. It teaches us how to make our home and our city more sustainable, how we have to take care of the planet, how we can recycle, how we can reduce the impact of plastics, etc.
6. Welfare in the field
Are you happy with and at work?Are you satisfied with the activity that takes up so much of your day? Because it takes a lot of your time and life to do that, you know that. In fact, it is often our work responsibilities that give us the most stress and anxiety. That is why it is so important to think about this aspect.
Wellness also tries to improve this area. It wants you to deepen your skills, essential goals and desires to create an authentic harmony between your personal and work-related spheres.
7. Spiritual well-being
Also, spiritual development within this approach is an important step. It stems from the need to develop that inner peace where your life is in accordance with your values. You must always have a purpose in life that encourages you to get up every day, to gather strength, hope and optimism.
Finally, with this set of practices, we integrate a very concrete philosophy in our lives. It is the same philosophy that Halbert L. Dun propagated in his time. A philosophy that emphasizes the personal responsibility of the person. We are a whole, composed of emotions, a mind, a body, our relationships and the environment in which we live. All these aspects form a unity. A unit that should understand every science in a broader and more inclusive way. Science … and also ourselves.
Let us, therefore, take care of ourselves better and let us invest time and willpower here. Take good care of all these areas that you sometimes neglect or overlook, without even realizing it …
Important: Leave your reaction and any additions below.
If you find this blog about what is wellness and fitness valuable, share it with your friends, customers, colleagues – Tommy
Mindfulness: being aware and synchronized with your environment
Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.
There are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.
Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.
The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.
Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:
Focused attention (Vipassana)
Zhi Neng or Chi Neng Qigong (meditation in motion)
Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.
Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.
Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.
Benefits result from stress reduction
Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.
Stress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.
This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.
When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.
Mindfulness relieves pain
If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).
The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.
All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.
2. Mindfulness improves our sex life
This is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).
Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.
HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.
3. Mindfulness makes us smarter and improves decision-making
A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a
longer period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.
The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.
As a result, the thinking process is not disturbed and you come to decision making more quickly.
With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.
4. Mindfulness improves the mood
A group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.
The group showed significant improvement in mood and working memory compared to marines who had not meditated.
The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.
It provided, as it were, a mental weapon kit.
5. Mindfulness increases the capacity to feel empathy and activity for others
Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.
The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.
A study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.
In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.
Mindfulness increases resilience and balance
Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.
The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness. https://www.lionsroar.com/the-lama-in-the-lab/
6. Mindfulness against anxiety and depression
Mindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.
Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.
In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.
Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).
In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).
Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.
7. Mindfulness and Slimming
Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the
treatment of obesity.
Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).
However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.
A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.
Mindfulness and Metabolic Syndrome Risk Factors
The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.
You have the metabolic syndrome when:
Your waist size is more than 102 cm in men and more than 88 cm in women
High triglyceride level
Low HDL cholesterol
Increased blood sugar
High blood pressure
Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.
Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.
In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.
8. Mindfulness improves the attention to tension and focus
The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span
by freeing the mind from distractions.
In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.
The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.
Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.
9. Mindfulness slows down the degenerative process
A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the
brain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.
Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.
Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.
10. Mindfulness meditation and the gut microbiome
For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.
In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.
Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)
PDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.
Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.
These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.
11. Mindfulness improves creativity
The two main issues that have to do with determining creativity level are:
Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).
Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.
12. Mindfulness reduces the feeling of loneliness
A study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.
This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.
What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.
13. Mindfulness Meditation and Pregnancy
Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.
14. Mindfulness meditation and cancer
In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.
Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).
Although a large number of promising results have been achieved, it is still true that this is a young field of research.
The normal life
It is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.
You are in a hurry to do all your tasks and finish.
You lose the connection with the moment – do you remember how the food tasted, was it good?
You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?
Mindfulness focuses on your attention with “intent” at the moment.
Start yourself with mindfulness
For the beginners, I refer to my previous blog for an exercise to start with mindfulness.
Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.
Mindfulness meditation builds on concentration exercises.
How it works:
Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.
In addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.
You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.
You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.
You are not totally or not at all in the moment, while it is all your senses in charge.
Learn to stay in the moment
A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.
Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.
The following points can help you:
Start by bringing your attention to the sensations in your body
Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
Now exhale through the mouth
Notice and perceive the sensations of every inhalation and exhalation
Proceed slowly with your task with full open feeling and perception
Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.
Start with mindfulness meditation
I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.
Invest in yourself
The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.
When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.
In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.
More techniques for stress reduction
Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.
Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!
1. Set a good example
Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.
2. Provide variation
By making a variation in the different meals and snacks, you help children to get all the necessary nutrients.
From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.
Finally, you also keep it exciting and tasty.
For example by repeatedly feeding other food items in the daily lunch box.
3. Make healthy food attractive
It is not just about letting your children taste and smell different things.
The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.
Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.
4. Explain why healthy eating is important
Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.
5. Do your grocery shopping together
Do you want to prepare healthy food for children? Then regularly do shopping with your kids together.
At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.
Have your children choose a new or unknown product every now and then. Naturally justified.
Or say what you are going to eat and ask if they can look for the ingredients together.
6. Let your child help with preparing food
Involve your children in preparing the meals.
Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.
For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.
7. Try new things
Children often do not like all foods.
Do not let that stop you from cooking what you want. Encourage your children to taste
what is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.
Do your children not like it?
Do not get mad.
Punishment often works counterproductive.
Prefer to say that it takes a while before you want something.
Approach it positively.
Give compliments and keep going.
At a certain moment the food is getting better and easier.
8. Eat together at the dinning table
Calm and regularity there are children sailing.
Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.
Without distraction from TV, tablet, smartphone and the like.
Just create a wonderful moment of peace for you together.
That is also part of a healthy lifestyle and a healthy diet for children.
9. Prohibiting does not help
Is your child fond of cookies, candy or chips?
Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.
For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.
Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.
Also try healthy alternatives. Who knows, kids might like it.
More about healthy food for children
There are still plenty of ways to think of for your children to eat healthier.
For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.
Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?
Then you are more hungry.
Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?
Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy
Burn belly fat with green smoothies, how about that? Green smoothies can be a great meal after a workout, for breakfast and lunch.
These types of meals are conducive to weight loss and yes you can burn belly fat with green smoothies!
Burning belly fat with green smoothies can be seen as meals that are replaced, those that are low in calories and rich in nutrients. And they keep you full for a longer time!
Do you want a lot of weight loss, or are you just struggling with those last pounds? Then burning belly fat with green smoothies is an ideal plan!
Belly Fat Burning With Green Smoothies, How Many Smoothies Should You Drink?
How many smoothies should you drink? Do you want to start burning belly fat with green smoothies?
If you want to consider it as a diet, two green smoothies per day are the healthiest way of this type of diet. If you drink green smoothies all day long then you have a chance that you will lose all the weight you lose when you stop.
So you want to strategically deal with your meals to reduce calories, without counting them by the way, because that is simply horrible while maintaining a healthy balance in what you eat.
And last but not least, if you only drink green smoothies in a day, then you will long for solid food and in the long run, you will not keep drinking green smoothies full.
I experienced this myself during my juice fast 30-day experiment. I only drank smoothies for ten days, but afterward, I was consumed by the desire for solid food and something I could chew.
The healthiest and easiest way to start burning belly fat with green smoothies is probably to replace both your breakfast and lunch with a green smoothie.
Then choose a healthy meal that contains little carbohydrates, with just a good piece of meat/fish and salad and/or vegetables.