23 Quick & Easy Ideas for a Healthy Lunch + 3 Recipes

simple easy lunch ideas

23 Quick & Easy Ideas for a Healthy Lunch + 3 Recipes

 

Healthy lunch? For many people, they simply skip a healthy lunch or don’t eat at all. Or they take their lunchbox with some slices of white bread with a sweet topping.

Possibly supplemented with yogurt drink or a bottle of soft drink.

The idea may seem good, but lunch can be much healthier.

In this article, I tell you where a healthy lunch should consist of and I give you several healthy lunch tips.

What you will learn is:

  • What you absolutely must NOT eat and drink during the afternoon
  • Or a healthy lunch can help with weight loss
  • 10+ ideas for a healthy lunch
  • Different healthy lunch tips
  • 3 delicious and healthy lunch recipes

The Importance of a Healthy Lunch

Tofu Salad

You may wonder, what is the importance of lunch? Eating a healthy lunch is important for various reasons.

A healthy lunch gives you the energy to get through the afternoon.

If you do not like breakfast, then lunch is your first meal of the day. That makes a healthy lunch even more important.

I give you a few reasons why you should value a healthy lunch.

 

Reason # 1: A Healthy Lunch Prevents Snacking

A healthy lunch reduces the chances of snacking later in the day. It is a well-known phenomenon that you will have a good snack if you do not bring lunch, or if your lunch is not enough.

People are more likely to eat unhealthy if no healthy food is available. Preparing your own meals at home ensures that you stick to your diet. This saves both your money and calories because most canteen foods consist of unhealthy foods and empty calories.


For example, a piece of milk chocolate can contain as much carbohydrate like a banana, but banana also contains potassium, vitamins and a lot of dietary fiber. Milk chocolate does not have these nutrients.


In addition, make sure that your lunch is not only healthy, but also filling. And if you still suffer from a grinding stomach when the clock strikes 4 hours, make sure you still have a healthy snack with you.

Reason # 2: A Healthy Lunch Gives You Energy

A lunch consisting of healthy food products ensures that you can still function efficiently during the day.

In addition, a healthy, filling lunch is very important, without sweeteners. Because if you get a lot of simple (refined) carbohydrates, then your blood sugar levels will rise significantly. In response to this, your body starts producing insulin, which does not benefit fat burning again.

Therefore choose a healthy lunch that is also filling (lots of proteins, healthy fats, little or no sugars and refined carbohydrates).

Especially people who perform heavy physical work every day have an interest in a healthy lunch. You need energy and important nutrients to concentrate, to have the power to lift those heavy crates, etc.

If you do this kind of hard labor, then a healthy breakfast and healthy lunch are extra important, because you simply need more energy.

Reason # 3: A Healthy Lunch Helps To Keep Your Blood Sugar Level Stable

Carbohydrates that you eat are converted into blood sugar (glucose) in your body. The more simple carbohydrates you eat, the greater the chance that it will be stored as fat because your body will no longer have the chance to burn the surplus.

Carbohydrates in liquid forms, such as soft drinks, are absorbed even faster than simple carbohydrates in solid foods. That makes this kind of drinks a no-go for a healthy lunch.

Your blood sugar level rises, insulin is created, and you then quickly end up in a dip again. Even deeper than before. So you are “forced” to go to the vending machine again.

Not only is this the first step towards conditions such as insulin resistance (pre-stage of type 2 diabetes), it also causes (extra) excess weight, which increases the risk of diabetes.


A study in 175 countries showed that there is a clear correlation between the consumption of sugar and diabetes type 2 (source).


Especially for weight loss and keeping your target weight, it is important that lunch looks healthy.

Bring Your Own Healthy Lunch? Avoid These Products

I have given you a few important reasons why a healthy lunch is important for your health and body weight.

We are going to talk about quick and simple ideas for a healthy lunch. But first I go deeper into an unhealthy lunch. Because what is an unhealthy lunch?

Below I give you a list of food that you should avoid if you want to eat healthily and especially if you also want to drop off:

The following food products do not fit in a healthy lunch:

Fruit juices

fruit juice-vs-freshFruit juice is often considered healthy.

It is not surprising that people think so since it is natural and seems to contain fruits.

What many people do not realize is that fruit juices are jam-packed with sugars. In fact, fruit juice contains as much sugar and calories as a sweet soda, and sometimes even more! (source).

Probably you look very surprised now, because fruit juices are good for your health? Every day an orange juice for your breakfast or at lunch was still a good choice?

The fruit juices in the store are often sweetened extra, which is not healthy for your blood sugar level and your body weight. The small amounts of vitamins and antioxidants in the juice do not make up a large amount of sugar.

The manufacturers make it even more confusing by not always being honest about what’s in their products.

The fruit juice that you find in the supermarket is not what you think it is. It is labeled as ‘100% pure’, but it is not. After the juice has been squeezed out of the fruit and the dietary fibers have been removed, the juice is usually stored in huge storage tanks several months before it is packaged.

The problem with this process is that it removes the taste of juices, allowing manufacturers to add sweeteners and sugars to reduce the taste lost during processing.

And the juices that are not sweetened, and only contain their own sugars, are also quickly and very inefficiently absorbed by your body. That means that even the most expensive fruit juices in the supermarket no longer resemble freshly squeezed fruit juices. They are in fact sweetened drinks with fruit flavor.


Several studies have shown that daily drinking of fruit juice is associated with an increased risk of overweight and type 2 diabetes (source, source).


Are you going for a healthy lunch? Do not drink fruit juice anymore!

It is better to eat a fruit piece yourself or to put it in the blender. You get the same sugars, but with the fruit’s dietary fibers the sugars are absorbed much slower by your body and you do not get any peaks and valleys in your blood sugar level.

Yogurt drinksYogurt breakfast drinks

You’ve probably had drunk yogurt breakfast drink before. I also thought that these kinds of yogurt drinks were healthy until I once read the nutritional value on the label.

These yogurt drinks are full of sugars, no less than 43 grams of sugars per 500 ml! In addition, the taste of the strawberry does not come from the tasty red fruit, but from artificial sweeteners.

If you still want to eat dairy, it is best to look for unsweetened, Greek yogurt. For Greek yogurt, go to a health shop or to a bio store. There the products are often (h) honest and fresh, without unnecessary additions.

Snacks and sweets

no-candy-eatingThis is an in store, but would like to mention it for the sake of completeness.

It is very tempting to go to the snack bar around the corner, but if you want to eat healthily and if you want to lose weight, this is a very bad idea.

Snacks and sweets are full of sugars and empty calories. These food products do not saturate and contain no important nutrients that your body needs to function properly.

Energy Bars

Energy BarsYou probably know them: Those nut bars or granola bars in a green package.

Screaming texts printed on it that eating this bar is the healthiest choice. You would think that such a bar fits perfectly with a healthy lunch.

Unfortunately, the name is misleading again. Do not be tempted by energy bars, or energy bars. Look at the back of the package. Exactly, that very fine print in which the ingredients used is described. The sugar content is enormous, not to mention all those unnecessary additions and E-numbers.

Refined Grain Products

No refined grainsHave you ever considered that not all grains are the same?

For a healthy lunch, it is important to distinguish between whole and refined grains.

Many grains are usually consumed after they have been pulverized into a very fine flour. That makes refined grains unhealthy. They contain no important nutrients and mainly consist of

Important nutrients have been extracted from refined grains, such as fibers, minerals and vitamins. They contain mainly fast carbohydrates (sugars) that are quickly digested by the body.

Do you suffer from overweight? Then you can best leave wheat and other grains and opt for high-protein foods.

This also applies to bread. First of all, white bread is, of course, a big ‘no-go’, but even wholemeal bread you should not eat anymore, or at least to a very limited extent.

Get rid of the idea that bread should be the basis. Be very aware that the bread you buy, even at the bakery, has more additives than you like.

Have you ever thought why one bread gets old faster than the other? Comes through all those preservatives, fats and sugars.

In addition, bread is a bomb of carbohydrates with a very low Glycemic Index (GI). White bread is the bad winner here, but wholemeal bread does not do much better.

What Is A Healthy Lunch?

Lunch can be done in many different ways, but in most cases, people take their lunchbox to work.

There is often a few slices of wholemeal bread with cheese, sweet spreads or meat products.

This is not as healthy as you might think. But what exactly is a healthy lunch?

The basis of a healthy lunch remains the same as that of a healthy breakfast.

A healthy lunch consists of:

  • Complex Carbohydrates
  • High-Quality Proteins
  • Healthy Fats
  • Fiber-Rich

Especially if you want to lose weight, I advise you to take a protein-rich lunch, supplemented with fats, fiber and slow carbohydrates.

Once you have reached your target weight, you can increase the amount of slow (complex) carbohydrates during the day.

As soon as you notice that you arrive in weight, you reduce the number of slow carbohydrates until you have reached the right amount where you no longer arrive or lose weight.

ECO DIET CHECK IT OUT HERE!!

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Healthy Lunch Tips

Healthy Lunch plateFor your feeling, perhaps nothing remains to eat, but that is certainly not true.

You just need some more thinking, and the idea of letting go that bread is the basis of your breakfast and your lunch.

Healthy Protein-Rich Lunch Ideas

Let’s start with proteins. 

Why does a healthy lunch have to contain a lot of protein? Protein is perhaps the most important macronutrient for weight loss and a leaner body.

Proteins can help you lose weight and lose stubborn belly fat.

It works through various mechanisms: high protein intake increases metabolism, reduces appetite and changes different weight-regulating hormones that affect your body weight (source, source, source).

By replacing simple carbohydrates and unhealthy fats with high-quality proteins, you inhibit the hunger hormone ghrelin and stimulate different ‘satiety hormones’ that provide a longer, full feeling.

This leads to the automatic loss of calories and is the main reason that proteins help you to lose weight.

What are high protein foods for a healthy lunch?

Protein-rich foods for a healthy lunch

Eggs

Legumes

  • Beans, lentils, tofu, chickpeas, etc.

Meat / poultry

  • Chicken, turkey, steak, beef, bacon

Fish / seafood

  • Salmon, mackerel, tuna, shrimps, herring, etc.

Mushrooms

  • Chestnut mushrooms, shiitakes

Nuts

  • Walnuts, cashew nuts, etc.

Healthy Carbohydrate-Rich Lunch Ideas

A healthy lunch does not mean that you do not consume carbohydrates. Carbohydrates also belong (albeit in limited quantities) in a healthy diet. They provide your body with energy (especially for the brain, carbohydrates are important).

When I talk about carbohydrates, I mean, of course, slow (complex) carbohydrates. Slow carbohydrates contain more nutrients than simple carbohydrates.

Because they contain many dietary fibers, they are absorbed more slowly in the body. This also makes slower carbohydrates more filling, which means they are a better option than fast carbohydrates for weight control.

When I talk about good carbohydrate sources for a healthy lunch, I mean:

Carbohydrate-Rich Foods For A Healthy Lunch

Legumes and Beans

  • Kidney beans, white beans, lentils, tofu, etc.

Unprocessed Grains (Whole Grains)

  • Quinoa, buckwheat, brown rice, etc.

(Dried) Fruit

  • Avocado, banana, strawberries, blueberries, apples, raspberries, blackberries, etc.

Vegetables

  • Zucchini, cauliflower, sweet potato, onion, tomato, red pepper, red cabbage, cucumber, carrot, lettuce, spinach, etc.
  • Note: unprocessed grains remain carbohydrates. It is certainly not advisable to eat them unlimited if you want to lose weight or try to keep your goal weight.

Fruits and vegetables are an important part of a healthy diet and you can eat unlimited.


A study even shows that every 100 grams of fruit you eat per day is associated with 300 grams of weight loss in 6 months time (source).


Are you looking for more information about carbohydrates? In this article, you can read what carbohydrates are + a table with good and bad varieties.

Healthy High-Fat Lunch Ideas

One of the most common mistakes people make with a healthy diet is that they do not eat enough healthy fats. Fats are often still seen as ‘bad’.

But there is a difference between healthy fats and unhealthy fatty acids (trans fats). The healthy fats in avocado, for example, lower blood pressure and the ‘bad’ LDL-cholesterol (source).

The fats that all scientists agree that they are bad for health are trans fats. In particular, trans fats have been made artificially. Trans fats increase the risk of cardiovascular disease and type 2 diabetes and provide visceral fat (belly fat).

What is also important to know is that both unsaturated fats and saturated fats are good for the absorption of fat-soluble vitamins in the body.

Healthy fats even help in the fight against obesity. By healthy fats I mean in particular monounsaturated fatty acids (s.a. in avocado and nuts) and omega 3 fatty acids (s.a. in fatty fish and flaxseed).

Below are high-fat foods that are healthy and nutritious:

High-Fat Foods For A Healthy Lunch

Fatty Fish

  • Salmon, mackerel, tuna, shrimps, herring, etc.

Unprocessed Meat

  • Steak, pork tenderloin

Avocado

Low in Omega-6 Oils

Full-Fat Dairy Products

  • Grass and cream butter, Greek yogurt, goat’s cheese, feta, Parmesan cheese, etc.

You may have noticed that some foods contain a lot of protein and healthy fats. That makes it easy to vary with it.

Delicious healthy lunch recipes are:

  • Tofu salad
  • Salmon with avocado
  • Spicy chicken salad
  • Cauliflower salad with feta
  • Omelet with salmon and vegetables
  • Thai tuna salad
  • Avocado with egg
  • Vegetarian sushi roll

Bring Healthy Lunch To Work

Last tip for a healthy lunch that you can take easy with you and it remains sustainable.Lunchtime at work

If you want a healthy lunch, which still looks good in the afternoon, it is imperative that you are going to invest in something here.

Buy some plastic containers. Does not have to be expensive at all. Buy different sizes so that you can take lunch in its entirety, or the different parts separately. In this last way, it is not all one big porridge and it still looks good.

For example, if you bring Greek Yoghurt, you can put the fruit in a separate container. Mix them at the last minute, and you have a delicious lunch.

Lose Weight With A Healthy Lunch

Does a healthy lunch help with losing weight? Hell yes!

Losing weight is a matter of healthy, varied and less food, in combination with a healthy lifestyle.

At Our Health and Wellness,  I advise you to skip breakfast regularly, especially if you want to lose weight.

This can reduce the total caloric intake by 400 calories per day (source, source). That makes eating a healthy lunch even more important, because it is your first meal of the day.

In the video below you see the 5 myths about skipping breakfast:

https://www.youtube.com/watch?v=BssLxxKf6J0

A healthy lunch with protein contributes to a fuller feeling and prevents the craving for unhealthy food in the afternoon. Healthy fats in a lunch contribute to a satisfying meal and slow carbohydrates are an important source of energy.

So have lunch!

3 Healthy Lunch Recipes

To help you on your way, I have made 3 healthy lunch recipes for you. Healthy recipes that you can easily take with you to work.

Are you ready?

Lunch # 1: Lettuce wrap with salmon, avocado and bean sprouts

Slawrap with salmon, avocado and bean sprouts

What do you need:

  • 1 head of iceberg lettuce
  • 200 grams of smoked salmon
  • 1 avocado
  • 1 bell pepper, a color of your choice
  • 10 mushrooms
  • 1 hand of bean sprouts
  • pepper and salt

Procedure:

  • Cut the peppers, mushrooms and avocado into pieces.
  • Cut the salmon.
  • Put all the ingredients in a bowl, add the pepper and salt and mix well.
  • Wash the iceberg lettuce and remove 6 nice leaves from the crop.
  • Spoon the mixture onto the lettuce leaves and sprinkle some bean sprouts over it.
  • Fold the wrap and fasten with a skewer.

Lunch # 2: Fried Eggs with Vegetables

Fried Eggs with Vegetables

What do you need:

  • 2 eggs
  • ½ onion (white or red)
  • ½ clove of garlic
  • 1 cm of fresh ginger
  • ½ stalk of celery
  • 2 carrots
  • 2 mushrooms
  • ½ tbsp turmeric
  • salt and pepper

Procedure:

  • Beat the eggs and add some salt and pepper.
  • Cut the half onion into rings.
  • Peel the ginger and cut it as finely as possible.
  • Cut the celery and carrot into slices that are as thin as possible.
  • Put everything together and add the garlic (pressed) and the turmeric.
  • Put a dash of oil in the pan and add the beaten eggs. Sprinkle with the ingredients and bake until the omelet comes free from the pan.

Lunch # 3: Apple Salad

Apple Salad

What do you need:

  • 2 apples
  • 1 mandarin, in parts
  • 75 gr celery
  • 175 gr mixed lettuce
  • 1 hand raisins
  • 1/5 lemon, the juice & the peel
  • 1 el stevia
  • 1 tbsp olive oil, Extra Vierge
  • 1 tbsp nut oil
  • Pepper and salt

Procedure:

  • Peel the apples and cut into cubes.
  • Then peel the mandarin and use the segments for the salad
  • Cut the celery into strips.
  • Sprinkle the apple slices with half of the lemon juice and lemon zest.
  • Bake the walnuts with 1 tbsp stevia for a sweet taste.
  • Make a dressing of the remaining half of the lemon juice, olive oil, walnut oil and salt and pepper.
  • Add all the ingredients in a large salad bowl

Enjoy your meal!

In short, focus on nutrition if you want to stay healthy!

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Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy


 

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Drinking Alcohol With a Low Carbohydrate Diet: Good or Bad Idea?

can you drink alcohol on a low carb diet

Drinking Alcohol With a Low Carbohydrate Diet: Good or Bad Idea?

 

Have you recently started a low-carbohydrate diet? Then drinking alcoholic drinks can be a confusing point for you.

Especially if you want to lose weight and still have a drink at his time.

Is drinking alcohol in moderation allowed in a low-carbohydrate diet or should we abstain from it?

And if you still drink, which low-carbohydrate drinks can you choose the best? This article answers all these questions.

Most alcoholic drinks contain many carbohydrates, some even contain more carbohydrates than soft drinks or sweets!beer-hop

Let me immediately disappoint the avid beer drinkers among us: most beers are a ‘no go’ if you follow a low-carbohydrate diet.

Beer contains a high carbohydrate content, because starch is one of the most important ingredients.

Drinking too much beer creates the well-known beer belly in men.


Mixed drinks and cocktails usually also contain a lot of carbohydrates because of ingredients such as added sugars, juices and other high-calorie mixtures that have been added to improve the taste.


Alcohol contains empty calories and can slow down fat burning

Alcohol is high in empty calories, which means that it contains many calories without vitamins, minerals and other essential Wheelz_liquor_wine_beer_alcohol_deliverynutrients that your body needs.

alcohol Studies confirm that overdrinking blocks fat burning and can impede weight loss. This is because your body does everything to get the toxic substance alcohol out of your body.

The liver receives the order to break down alcohol first. The fat burning is thus put on a lower burner (source). Food that has just been eaten is then converted more quickly into adipose tissue and eventually stored as body fat (source).


Heavy excessive drinking can also reduce fat burning and increase fatty acid synthesis, leading to an accumulation of triglycerides in the liver. Over time, this can lead to fatty liver (fatty liver disease) (source). This not only has adverse effects on your waist, but also serious consequences for your health.


For those who want to have a drink now and then I’ve made an overview below of alcoholic drinks with little to no carbohydrates (0 to 0.5 grams of carbohydrates per 100 ml):

  • Gin
  • Vodka
  • Whiskey
  • Brandy
  • Absinthe
  • Rum
  • Note: that these alcoholic drinks contain few carbohydrates do not mean that they are low in calories! Excessive alcohol consumption can produce a lot of calories.

The above low-carbohydrate alcoholic drinks are best ordered in a bar or restaurant if you want to drink something. What is immediately noticeable is that almost all are strong drinks that generally contain little or no carbohydrates.

Are you a wine lover? Do not be alarmed …red-and-white wine

The carbohydrate content of wine may vary slightly, depending on the grape variety and the sweetness of the wine. That is why it is better to go for dry white wine (0.6 grams of carbohydrates per 100 ml) if you still want to drink a glass of wine. I always recommend beer because of the large amount of carbohydrates in beer.

Low-carb food lowers alcohol tolerance

tenorIt is important to know that a low-carbohydrate diet can have a significant influence on your tolerance level for alcohol.

In a low-carbohydrate diet, most people need significantly less alcohol to get drunk. If you are driving, be extra careful.

You will notice that you are more likely to get tipsy when drinking alcohol. It certainly saves you money at the bar!

But how can we explain this?

This is probably due to the absence of carbohydrates, although little research has been done on this. My theory is that carbohydrates can serve as a buffer to slow down the breakdown of alcohol in the stomach.


The results of a study with 51 participants supports this idea. The study found that a meal with many carbohydrates (85% of the energy consisted of carbohydrates) significantly reduced the alcohol content in the blood compared to a protein-rich meal (94% of the energy was protein) (source).


That said, research shows that both carbohydrates and fats also reduce the absorption of alcohol, so probably more is going on (source).

Another possibility is the total amount of food you eat. Everyone knows the advice not to drink on an empty stomach, because this can lead to you getting drunk faster. Having food in your stomach slows down this process.

One of the advantages of a low-carbohydrate diet is that it provides a better feeling of satiety, which can result in a lower food intake. After all, you eat less!

In addition, most followers of a low-carbohydrate diet have the goal of losing weight, so these people choose to eat less than the average person.

Because you eat less, you are also quicker when you drink alcohol. Therefore, always try to drink sensibly when you are on a diet.

Excessive alcohol consumption is related to weight gain

Beer belly menDrinking too much alcohol has visible consequences for your weight.

In that respect, it does not matter whether you follow a low-carbohydrate diet or not, the best is still to drink alcohol in moderation. That means on average one drink per day for women and two drinks for men.


A study of 15,000 men found that increased alcohol consumption led to a greater risk of weight gain over a 24-year period (source).


Finally

If someone likes to drink a drink and follows a low-carbohydrate diet, I do not see any problems with that.

A moderate amount of alcohol – for example, two alcoholic drinks on a Saturday night can not really hurt when it comes to achieving your weight loss goals.

Certain drinks can easily fit into a low-carbohydrate diet if they are drunk in moderation. As you have read, wine and especially liquor are low in carbohydrates.


However, it is best not to drink more than 1-2 drinks a day, because excessive alcohol consumption can slow down fat burning and cause weight gain. My advice is therefore to drink in moderation only on weekends.


However, if you find yourself losing little or no weight, you should drink less alcohol. Because remember that less alcohol is always better if you want to achieve a healthy weight.

Drinking too much can lead to future health problems.

 

In short, focus on nutrition if you want to stay healthy!

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FIND THE RIGHT PROGRAM HERE!

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

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How Do I Get Rid Of My Beer Belly? 8 Tips for a Quick Result

get rid beer belly

 

How do I Get Rid Of My Beer Belly? 8 Tips for a Quick Result

 

If you are a man over thirty and drink beer regularly, chances are that you have realized in the shower that you have lost contact with your lower body.

That annoying beer belly predominates in everything you do. Whether you’re running or wearing a tight shirt, you feel uncomfortable with it.

But a beer belly is not only extra ballast, but it is also accompanied by health risks. Only this should give you sufficient motivation to get rid of that stubborn belly.

Do you suffer from a beer belly and want to get rid of it for good? With a little determination and the tips in this article, you will win that battle!

What you will discover in this article is:

  • What exactly is a beer belly
  • The different causes of the birth of a beer belly
  • What happens to your body when you give up alcohol
  • How you get the fastest out of your beer belly
  • The answer to the question: “is a beer belly really caused by beer?”
  • And much, much more …

What is a Beer Belly?

In the vernacular, a beer belly is often mentioned when it concerns men with a bulging belly. This is because a lot of beer drinking is associated with an increase in body fat, especially around the abdominal area.

Basically, we mean with a beer belly an accumulation of body fat in the abdominal area. It is often the result of consuming too many calories due to (alcoholic) foods and/or not enough physical activity.

The difference between a beer belly and a swollen belly is that in the case of the beer belly it is often about visceral fat, while a bloated stomach is caused by fluid retention or flatulence (gas formation in the abdomen).

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Can You Lose Weight with Green Tea Extract?

lose weight with green tea

Can You Lose Weight with Green Tea Extract?

 

Green tea extract capsules have become popular because of the possible health benefits that appear from different studies such as weight loss.

Especially if you do not like the taste of green tea, green tea in capsule form can offer a solution.

Research has shown that green tea extract is just as effective as drinking green tea, but then you have to drink a lot. So you can get all the benefits without having to drink even one glass of tea.

What you will learn in this article is:

  • What green tea extract is exactly
  • How much green tea you should drink if you want to match the right green tea extract quantities
  • Which substance in green tea extract can cause weight loss and increased fat burning
  • What the pitfalls are when buying green tea extract capsules
  • And much, much more …

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5 Proven Health Benefits of Kefir + 3 Tasty Recipes

extraordinary health benefits of kefir

5 Proven Health Benefits of Kefir + 3 Tasty Recipes

 

Kefir is fermented milk and is seen as the healthier version of yogurt. It is rich in probiotics and nutrients.

More and more people are discovering kefir as a better alternative to regular milk or yogurt. A few years ago you had to make your own kefir or buy it in a natural store. Nowadays there is so much demand that you can even choose from multiple brands in the normal supermarket.

In this article, you will discover which (proven) health benefits kefir owes its popularity.

This is what you will learn:

  • What is kefir
  • What kinds of kefir there are
  • Nutritional value of kefir
  • What the health benefits of kefir are
  • How you can make kefir yourself

Finally, we will give you a few delicious kefir recipes so that you can immediately discover how tasty it is.

What is kefir?

kefir

Kefir is a drink made from fermented milk. This fermented drink is produced by mixing a mixture of lactic acid bacteria and yeast in milk. This gummy-like mixture is called the kefir grains.

The lactic acid bacteria and yeasts live off the lactose (milk sugars) in milk. You can make kefir of all types of milk containing carbohydrates (sugars). This is usually done with cow’s milk but can also be done with goat, sheep, rice or soy milk.

The latest trend is to make kefir from coconut milk or coconut water. You can read more about how to do this yourself.

Origin of kefir

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What Is Leptin Sensitivity and Does It Make You Fat?

high leptin levels obesity

What Is Leptin Sensitivity and Does It Make You Fat? + 6 Tips

 

Many interacting hormones contribute to our appetite and hunger. Several factors influence these hormones and our reaction to them.

In recent years, leptin supplements have become popular.

Leptin is a peptide hormone that is produced by our fat cells and that plays a role in the regulation of our body weight.

It is also called the ‘satiety hormone’. Leptin is said to reduce appetite and help with weight loss.

What is the role of leptin in overweight? And how can you increase the leptin sensitivity? You learn that in this article.

In addition, you will learn the following points:

  • What exactly is leptin and where the hormone is made
  • Whether leptin makes you fat
  • The difference between leptin and ghrelin (and what they have in common)
  • Whether leptin supplements are meaningful
  • 5 tips to naturally increase your leptin content
  • And much, much more ..

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How to Get Rid of a Bloated Belly

how to get rid of a bloated belly

How to Get Rid of a Bloated Belly

 

We all suffer from a swollen belly after eating.

Research shows that around 16-30% of the population regularly experience bloating (source, source). It is uncomfortable, annoying and has a significant influence on your body and mind.

It becomes a lot more worrisome if your stomach remains swollen for a long time and may even feel pain.

A swollen belly can be a symptom of an underlying problem that can even be dangerous in some cases.

A stuffed belly can affect your social life in a negative way, because with a bloated feeling you just do not feel like doing something.

Fortunately, there are many things you can do to remedy a bloated stomach.

In this article you will learn:

  • What are the possible causes of a bloated stomach
  • In which cases, a bloated stomach is a danger to your health
  • Which foods you can better avoid if you want to prevent gassing and bloating
  • Healthy tips to reduce bloating

What is a bloated stomach?bloated stomach by a men

An inflated abdomen occurs when an abnormal swelling has occurred in the abdominal area. Your stomach can then be swollen, hard and painful.

When people talk about bloating, they usually mean gassing or swelling in their stomach. Usually, your stomach feels swollen after eating, but there may also be more going on.

A bloated stomach is often the symptom of yet another health problem. If you regularly suffer from a swollen belly, it may be wise to find this underlying cause and try to solve it.

What are the causes of a bloated stomach?

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What is Acne, What Types Are There + 14 Tips to Fight it

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What is Acne, What Types Are there + 14 Tips to Fight it

 

Acne is a nasty skin condition that can ruin your life properly. Fortunately, there is a lot you can do yourself against acne. Such as adjusting your diet and taking care of the skin.

There is a lot of nonsense about acne in the world involved. This article will give you clarity about what is scientifically proven and really works!

What you will learn in this article:

  • What causes acne
  • Which diet helps against acne
  • What else you can do against acne
  • What you should not do

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15 Fast & Simple Ideas for a Healthy Breakfast + 3 Recipes

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15 Fast & Simple Ideas for a Healthy Breakfast + 3 Recipes

 

Nowadays, more and more voices are saying that breakfast is not as important as it is always said. I too share this view which I will nuance in this article.

Of course, that does not mean that a healthy breakfast is unimportant. Good breakfast can make you slimmer and can be part of a healthy diet with the goal to lose pounds. You can read how exactly that is done with breakfast in this article.

What you will learn in this article:

  • What a healthy breakfast should meet
  • How you can lose weight with a healthy breakfast
  • The answer to the question of whether to skip breakfast is good or bad
  • Ideas for a healthy breakfast
  • 3 Healthy breakfast recipes
  • And much, much more ..

Skip breakfast: good or bad?

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3 Advantages & 6 Disadvantages of Omega 6 Fatty Acids + Ultimate Nutritional List

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3 Advantages & 6 Disadvantages of Omega 6 Fatty Acids + Ultimate Nutritional List

Omega 6 fatty acids are essential for our health, we would not be able to do without. Without omega 6 fatty acids we would have to deal with inflammation.

On the other hand, omega 6 fatty acids are also harmful to health. They can also cause inflammation instead of prevention. These low-grade inflammations are the main cause of chronic diseases such as cardiovascular diseases.

To keep the risk of chronic diseases as low as possible, it is important that you know what to look out for and that you know what omega 6 is. What you have to pay attention to, I will tell you in this article.

What else you will learn:

  • The main types of omega 6
  • The relationship between omega 6 and omega 3
  • The health benefits of omega 6
  • The dangers of omega 6
  • The ultimate omega 6 nutritional list

What is Omega 6?

Omega 6 is a collective name for a group of different polyunsaturated fatty acids. They are primarily used by the body as fuel.vegetable oil

Most unsaturated fatty acids in our Western diet are omega 6 fatty acids. You do not have to worry about whether you get enough of it. You may worry about whether you do not get too much of it! More about that later.

The best-known and most important omega-6 fatty acid is linoleic acid, for which the abbreviation LA is often used which comes from the English-language Linoleic Acid.

Linoleic acid is important because it is an essential fatty acid; your body can not make it yourself.

Linoleic acid is the only essential omega 6 fatty acid. The other omega 6 fatty acids can be created by your body from LA.

Gamma-linolenic acid (GLA / Gamma-linolenic acid) is a non-essential omega-6 fatty acid. This fatty acid is contained in relatively large quantities in mother’s milk and some vegetable oils.

Most of the GLA is synthesized by the body in dihomo-gamma linolenic acid (DGLA / Dihomo-Gamma-Linolenic Acid).

Why a balance between omega 6 and omega 3 is important

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