Why use dietary supplements?

Nutrients Supplements

Multivitamins, minerals, and extracts in tablet form, powders or capsules. When does it make sense to take these nutritional supplements?

You can not think of it as crazy or there is a dietary supplement to correct your problem. Do you have difficulty eating vegetables and fruit? Take a multivitamin. Not a dairy lover? Take a calcium supplement. So there is a solution for everything. But to what extent do these dietary supplements have an effect?

What is a dietary supplement?

A dietary supplement is a concentrated source of certain vitamins or minerals. Other substances such as fibers or antioxidants are also offered in supplements. The most added vitamins and minerals are the B vitamins, vitamin C, vitamin E, calcium, and iron.

The nutrients contained in a supplement usually have a different form than how you find them in nature. This way your body can absorb them better and faster.

You have supplements of all kinds of brands in tablets, chewable tablets, powders, capsules or drinks. The differences between brands are great. It is important how many active substances there are in a supplement. The higher a supplement is dosed, the more active substances and the better the effect. This is an important difference between private labels and A-brands names.

Varied food is the most important.

If you get a shortage of vitamins and minerals you can get sick. This is called a deficiency disease. In principle, you do not need nutritional supplements to prevent this. Normal, healthy food with lots of whole grain products, vegetables, fruit, dairy, healthy fats and a lot of variation is sufficient to get the minimum quantities of all nutrients you need. But for some people, it may be wise to use a supplement to supplement the daily healthy diet.

For whom are nutritional supplements useful?

Groups that can use something extra are:

  • Pregnant women. From four weeks before you become pregnant until eight weeks after you are pregnant, you will have extra folic acid. This is important to prevent an unborn child from becoming an unborn child. During pregnancy and if you are breastfeeding you also need some extra vitamin D for a good bone to build up in your child.
  • Babies up to three months. They need the extra vitamin to prevent (brain) bleeding.
  • Children up to four years. They need tablets or drops with vitamin D for a good bone build-up and firm teeth. They also need the extra vitamin to minimize bone loss.
  • If you do not eat certain products such as meat, dairy or fish, if you eat vegetarian or if you use a lot of medicines, it may also be advisable to take a supplement.

When do you have to be careful?

Most nutritional supplements are safe. You can take them without risk for your health. The amounts are usually not so high that you get a harmful dose. And what your body does not need you to pee out of most vitamins and minerals. Yet it is wise to pay close attention to the quantities. Some ingredients are not so innocent. If you get too much of it, you can get all sorts of health problems.

How many supplements do you need?

Always make sure that the supplement you use does not contain a higher dose of a particular nutrient than indicated below. Also, take into account your daily diet, because that way you also get nutrients.

Maximum per day (for adults): Vitamin A, 3000 mcg Vitamin B3 (nicotinamide), 900 mg Vitamin B3 (nicotinic acid), 10 mg Vitamin B6, 21 mg Folic acid, 1000 mcg Vitamin C, 2 grams Vitamin D, 100 mcg Vitamin E, 300 mg Calcium, 2500 mg Fluoride, 7 mg Iron, 45 mg Magnesium, 250 mg (on top of the amount of magnesium from your diet) Manganese, 11 mcg Molybdenum, 600 mcg Sodium, 2.4 grams Selenium, 300 mcg Zinc, 25 mg

In addition to dietary supplements, vitamins, minerals, fatty acids and other healthy substances are also increasingly being added to products such as margarine, dairy drinks, fruit juices, and sweets.

Do you want to do more?

As mentioned earlier, there are minimal amounts of all vitamins and minerals that ensure that you do not get sick. Nowadays, dietary supplements are also increasingly used to make your body function optimally. This is particularly popular in America. 70% of people take a dietary supplement, in other countries it’s often way less.

Why would you choose more vitamins and minerals?

Think for example of extra vitamin D in the winter or if you are inside a lot. Your body produces vitamin D itself under the influence of sunlight. In the winter or when you do not get out much, your body makes much less. Supplementation can then be pleasant.

Or what about stress? We live in a hectic society, the bar is always high and we are always in the highest gear. Supplementation with a supplement with vitamin C can help to make you more resilient to stress.

Other reasons to use a supplement may be if you lose a lot of blood during your period (extra iron), if you can temporarily sleep less well during a busy period (relaxation formulas with Valerian or melatonin, for example), if you have a lot of problems of muscle pain after exercise (magnesium) or if you never eat fish (omega fatty acids).

Realize that nutritional supplements can supplement your diet but can never replace a healthy diet. This is because food also contains antioxidants and other undetected substances that are important for health.

Examine your diet: do you get enough vitamins and minerals?

One way to know for sure if you actually have a deficiency of a certain vitamin or mineral is to have your blood count checked.

It is also good to take a look at your diet. You can do this together with your dietitian or weight consultant.

Moreover, there are several mobile apps available that highlight your entire diet up to and including the vitamins and minerals.

If it turns out that your diet is well varied, then it is likely that you get enough of all vitamins and minerals. If your diet is not varied enough, you can get tips from the dietitian/weight consultant to improve this.

Also realizes that you do not have to get exactly the recommended amount every single day for every vitamin or mineral! One day you get more or less of a nutrient and the next day compensates again.

And finally:

a pill is no substitute for vegetables and/or fruit. You can not mimic the natural composition of vegetables or fruit 1-on-1 in a pill, so again: choose fresh products and vary!


I’m curious about the supplements that you take and why! Would you go on with it now that you’ve read this piece? Or do you want to know something about another supplement that you are taking?

Feel free to ask your question in a comment on this article.




Turmeric Curcuma Longa Health Benefits

Turmeric powder

Turmeric Curcuma Longa Health Benefits


If there is one food that deserves the title superfood, then it is turmeric. The healthy effects of turmeric (yellow root) on our bodies and our brains seem infinite. More than 600 preventive and therapeutic uses of turmeric have already been discovered and research results continue to flow

Turmeric (Curcuma longa) is the root of a plant that belongs to the same family as ginger. It is even less known in Western cuisine, except as part of the spice mixture curry. The specific orange-yellow color is what gives curry powder its yellow color. The dye is now also used in many other products, such as mustard and margarine.

There are 3 different yellow pigments (curcuminoids) in the turmeric root and these are also the substances that give turmeric its beneficial effects. These curcuminoids all work anti-oxidatively, anti-inflammatory, and are toxic to tumor cells. The most bioactive and tested substance of the three is curcumin that also has antiviral and antifungal properties. About 3% (by weight) of the turmeric root is curcumin.

Most studies on the curative effect of turmeric are done with the extracted curcumin and high doses of 500 mg to 4 grams per day. To get that kind of quantities you have to use supplements with curcumin. This is especially true for people who are really ill or suffer from a specific condition. For relatively healthy people I would especially recommend to regularly eat fresh turmeric or powder as a preventive remedy. In this way, you benefit from all the different healthy substances that are present in the root and of which we probably do not even know all the properties.

Warning: due to the blood-thinning properties of turmeric, patients taking blood thinners cannot take high doses of curcumin. People with gallstones and/or cholestasis should also be careful as well as people with too much stomach acid. Pregnant women are also advised to be careful with turmeric because it can have a stimulating effect on the uterus. According to the University of Maryland Medical Center, ordinary use as a spice cannot hurt.

The most important applications of turmeric and curcumin that have been investigated are here for you below.


HEALTH BENEFITS of Turmeric Curcuma Longa


The most important characteristic of the turmeric root is that it is highly anti-inflammatory. Extracted curcumin is even nearly as effective as anti-inflammatory drugs. Inflammatory processes play a central role in almost all chronic diseases including cardiovascular disease, brain disorders, autoimmune diseases and problems in the digestive system.


Due to the anti-inflammatory properties of turmeric and in particular of curcumin, it also inhibits cancer. Inflammation is also an essential factor in tumor growth. Laboratory research has shown that curcumin can kill human cancer cells of breast, prostate, pancreas, stomach, colon and esophagus. It also stops the growth of melanoma cells. Animal experimental research also shows that curcumin intervenes in all three developmental stages of cancer: the emergence of a first instance, the degeneracy and the progressive cancer. Especially for the prevention of cancer in the digestive system there are already hopeful results. But curcumin also promises to be an effective remedy for the prevention of metastases in cancer. Research shows, for example, that in combination with cancer-inhibiting substances in coal, curcumin can be effective in the treatment of prostate cancer


The anti-inflammatory properties of turmeric also make it a natural painkiller for chronic pain, such as arthritis and rheumatism. Research has even shown that turmeric is more effective as a painkiller than aspirin or other pharmaceutical pain relievers. Recommended doses range from 200 to 500 mg, 1 to 4 times per day. Both turmeric extract and curcumin are pain-relieving. Choose a preparation with good bioavailability, for example, a preparation that also contains black pepper.


More and more studies indicate that turmeric can help patients with Alzheimer’s disease. It is also striking that Alzheimer’s disease occurs much less in India than in the Western world. This can be explained by the greater consumption of curry dishes containing turmeric. Researchers have actually found a connection between eating curry and better cognitive functions. Thanks to the anti-inflammatory properties and antioxidant effect, turmeric improves the cognitive functions of people with Alzheimer’s. This is partly due to the fact that curcuminoids reduce the development of plaque in the brain. This amyloid plaque is a hallmark of Alzheimer’s. In laboratory animal experiments, even low doses of curcumin were able to significantly decrease the plaque and improve cognitive deficits such as impaired memory

Another component of turmeric, aromatic turmerone, also appears to contribute to the positive effects on the turmeric brain. Recently, researchers discovered that ar-turmerone stimulates the recovery of stem cells in the brain. These stem cells play an important role in the healing of neuro-degenerative diseases such as a brain attack and Alzheimer’s disease.


Curcumin has positive effects on our cognitive abilities at all. For example, it improves spatial memory and cognition by reducing fatty acid peroxidation in the brain. In the elderly, curcumin supplements showed a rapid and significant improvement in working memory and attention. In the long run it even led to a better mood. People were less tired, calmer and more satisfied.


Turmeric has been known for a long time to help with digestive problems. For example, it helps very well with a bad digestion of fats. But even if you suffer from irritable bowel syndrome or Crohn’s disease, turmeric can mean a huge amount to you. This is partly because it prevents inflammation in the intestinal wall. Curcumin can also be a solution for people with a stomach ulcer. In a clinical trial, five patients with a stomach ulcer were given 600 mg of curcumin every day for 12 weeks. Almost half of them had no stomach ulcers after four weeks, and by the end of the study the gastric ulcer had disappeared by 76%.


Yellow root lowers cholesterol levels in the blood, preventing serious health problems such as cardiovascular disease. Supplementation with curcumin led to a significant reduction in total cholesterol levels, as well as LDL cholesterol levels.


Turmeric helps your immune system to prevent infections in the body, among other things because it stimulates the production of a certain protein that is indispensable for the immune system. This protein (CAMP) helps to fight different bacteria, viruses and fungi even if your immune system is not yet familiar with it.


Thanks to the anti-inflammatory properties, turmeric also protects the health of your liver. It is actually a natural detoxifier for the liver. It is recommended for hepatitis and can reduce harmful liver enzymes. Curcuminoids also increase the production of bile fluid in the gallbladder and can help to induce bile activity.


Turmeric can help to lose weight and prevent obesity by preventing the formation of new fat cells. In addition, there is also a connection between inflammation in the body and obesity. Overweight is now even seen as a chronic inflammatory disease. Curcumin also affects whether the body stores triglycerides (fats in the blood) as fat or used as energy. A study in The Journal of Nutrition showed how curcumin can actually divert our metabolism from fat storage.


In people with pre-diabetes, curcumin supplements slow down the development of type 2 diabetes. This has again to do with the anti-inflammatory and antioxidant action of curcumin. Experiments have also shown that curcumin has a beneficial effect on the blood sugar level of rats with diabetes.


Curcumin in various ways counteracts the development of heart disease, among other things because it counteracts oxidative stress and inflammation in the vessel walls.Curcumin supplementation led to recovery of the elasticity of the blood vessels in experiments. Another important function is that curcumin supports the endothelium. That is the inner tissue of blood and lymph vessels.


Supplementation with curcumin lowers the risk of a heart attack after a bypass operation by 65%. In an experiment carried out in 2012, bypass patients received a supplement with 4 grams of turmeric 3 days before the intervention until 5 days after. In these patients the risk of a heart attack was 65% lower than in the control group.


Turmeric cleanses and detoxifies your skin. Processed in a cream it has a nourishing and moisturizing effect on your skin so that your skin can shine again. Internal use of turmeric may also help to balance the healthy bacteria on your skin, contributing to healthy skin. Turmeric is also used in the treatment of psoriasis and other inflammatory-related skin diseases. You can use turmeric root as a paste if you use a little water to put on irritated skin or pimples at night.


Supplementation with curcumin has also been shown to be effective in the treatment of major depressions. Twice a day, 500 mg of curcumin gave significant relief and decreased anxiety after four weeks. The results were even comparable to those of Prozac. Not surprising given the evidence that curcumin stimulates the important feelgood neurotransmitters serotonin and dopamine.


A curcumin supplement can also be ideal after exercise to reduce muscle pain and speed up recovery of muscle damage. A team from the Olympic Training Center in Barcelona experimented with curcumin supplements at great efforts. Supplementation with 200 mg of curcumin 2 days before the effort and 1 day after the damage to the muscle tissue and muscle pain was greatly reduced.


Because of its anti-inflammatory properties, turmeric is an ideal tool for people with joint problems. Curcumin was more effective than medication in people with rheumatoid arthritis and reduced both painfulness and disease activity and swelling. In people with osteoarthritis in the knee, a supplement with turmeric extract worked just as well as ibuprofen


Consumption of fluoridated drinking water can result in brain damage, especially in certain areas of the hippocampus. Curcumin can counteract this neurodegenerative action of fluoride from research with rats


The toxic substance acrylamide can be formed during high heating of foods with high carbohydrates. This happens, for example, quickly with frying, but also with pastries such as gingerbread or egg cakes. The substance acrylamide appears to have genotoxic and carcinogenic properties in animal experiments. Curcumin can offer protection against this, probably because curcumin via an antioxidant mechanism limits the cell damage caused by acrylamide


Due to the fungicidal effect of curcumin it can protect against excessive growth of the candidasch mold. Candida can be expressed both in the vagina and in the intestines, the skin or in the mouth. Curcumin proved in many cases even more effective than the frequently used antifungal fluconazole.


Research shows that the symptoms of CFS (chronic fatigue syndrome), such as fatigue, tense muscles, depression and a flu-like feeling, are the manifestations of an inflammatory reaction in the body. Curcumin can reduce these symptoms by inhibiting the production of a major inflammatory factor.


It is difficult not to come into contact with chemicals today. Pesticides on our food, BPA in plastic, parabens in creams, there are thousands of chemicals in products, air and water. In our body, these substances accumulate and can considerably disrupt our hormonal systems. Curcumin protects against at least 31 chemicals.


You can also use turmeric to prevent a beginning sore throat by mixing some turmeric powder with honey and thus smearing your throat.

This list of applications of turmeric and/or curcumin is far from complete. More studies are needed, particularly in humans, to clarify all potential applications. But in the meantime, this eccentric yellow root has amply proven to be one of the safest and strongest disease fighters that Mother Nature has to offer us.


Important to know is that curcumin is poorly absorbable. Fortunately, it has been discovered that in combination with black pepper the absorption can improve up to 20 times. In addition, curcumin is fat-soluble, so it is also advisable to eat it together with fat. For example, you can mix turmeric powder with coconut oil or process it in a curry that contains both coconut fat and black pepper.

1. Mix 1 teaspoon of turmeric through a tablespoon of (liquid) coconut oil and then pass it through a smoothie

2. Sprinkle some turmeric powder over an avocado

3. Mix some turmeric powder with olive oil before adding the oil over your salad or vegetables

4. Add extra turmeric powder in all dishes in which you use curry (for example in curries or in egg salad) because curry is usually low in Curcuma

5.Pain-relieving tea: add 1 tsp of grated fresh turmeric root, Add 1 teaspoon of grated ginger root to 250 ml of boiling water and simmer for 10-20 minutes. If you use powder, take 1 / 3rd teaspoon of both. It is important that the water already boils before adding the turmeric. Strain the tea and season to taste with lemon juice and/or honey.

Golden milk recipes



  1. Whisk coconut milk, cinnamon, turmeric, ginger, honey, coconut oil, peppercorns, and 1 cup water in a small saucepan; Golden Milk (Turmeric)bring to a low boil. Reduce heat and simmer until flavors have melded about 10 minutes. …
  2. Do Ahead. Golden milk can be made 5 days ahead.

If that doesn’t convince you, the health benefits of this drink would.

  • Turmeric milk helps build immunity. …
  • Gives relief from a cough and cold. …
  • It is a good remedy for digestive problems. …
  • It is a liver tonic. …
  • It is an excellent blood purifier. …
  • Clarifies the skin. …
  • Gives relief from autoimmune diseases.




I drink this on a daily base just before bedtime!

Important: Leave your reaction and any additions below.

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

5 Reasons to Meditate

Meditating: woolly, spiritual in nature, crazy Eastern tradition? Originally perhaps, but since the West has started working with it and scientists have dived into the phenomenon, one thing has become painfully clear: daily just 10 to 20 minutes of meditation leads to a finer, easier, and healthier life. What that means, you read like that here.

It is so very normal for people to go to the gym, or see someone go to the gym. It is at least as obvious when someone has put a lot of time and attention into his or her body. But to notice that someone trains his brain every day, you have to be more careful. And even then you may never notice. Perhaps you describe such a person as calm, friendly, or even wise. Or maybe that person just has ‘good vibes’. While he or she ‘secretly’ perhaps take time every morning and evening to decouple from what Tibetan monks call ‘monkey mind’: that infinite stream of random thoughts, which we all deal with on a daily basis.

Brain training

That is what meditation really is, and also the meaning of the Tibetan word (gom) before: becoming familiar with the moment now. Think about it for a moment. Because what does ‘the moment now’ mean? That is now. You, who now take the trouble to read this blog (thanks for that by the way). And now. Not yesterday, or what you did yesterday. Not tomorrow, or what you think you will do tomorrow. But now. Do you already understand?

Continue reading

How to keep motivated to do something!

How to keep motivated to do something


If you live healthier, there are also times when you do not want to make that healthy meal or to exercise. Continuing to motivate yourself is not always about re-energizing yourself. It’s about making choices and knowing what you really value. In this blog, you will read how you can continue to motivate yourself so that you do not fall back and have lasting results.

How to keep motivated to do something

How do you stay motivated to keep growing, to always achieve a higher level? Persistent success simply stems from a permanently healthier eater, permanent exercise and good stress management. In order to have a lasting result you will, therefore, have to change habits: in order to have structural results, you will have to do something different structurally than you did before. Fortunately, you will find that continuing to motivate yourself is much less about constantly stimulating yourself and giving pep talks, but more about awareness of what you value and what you really want, and making targeted choices. It will then become easier for you to maintain healthy habits. The reality is: that slim, healthy and fit body with the energy you want and can have comes from having the right values. Knowing what you value more about, eating pizza right now or attaching more value to being healthier in the long term. At times, it is best to have that pizza, of course, that must be possible, but the difference is to make a conscious choice. Choose your long-term values and what you ultimately find really important or let yourself be tempted by what you are looking for in the short term …


It is easy to blame something outside of yourself that you do not have the body that you would like. You may think that it has always been the case that you have bad genes once, that you arrive quickly, that you do everything you can, but that in one way or another you are unable to lose weight. There is always something else that we can give the ‘guilt’, something that we ourselves do not have to take responsibility for our body, our energy and our health. You do not have to judge that, it is not about guilt or ‘doing something wrong’. The point is that you will see that you can take matters into your own hands. That you are responsible for your own result. You control your own thoughts and your thoughts are not in control of you. So you decide what you put in your mouth and what kind of exercise you do. Perhaps you have had trouble with that so far, that is human, but you are responsible yourself. Decide that from now on you will be able to determine what you really want! And if you are overweight, that you may have eaten more than you should have done, or that you may not have eaten the proper healthy diet. Not because you did something wrong, but just to feel that you want to do it differently in the future.

Even though you had trouble with it in the past, you can take matters into your own hands. You are responsible for your own result.


We often respond automatically to our feelings and emotions. When you are hungry for chocolate, it is allowed by yourself or if you do not feel like exercising today, it will be tomorrow again. You respond to what happens or what you feel. That is human because we are naturally more focused on short-term pleasure and avoiding short-term pain. The result is only that we often create long-term pain. For example, if you do not exercise or drink a lot and then feel guilty, or even overweight at a certain moment, that is a long-term pain. There is, however, another choice, you can consciously decide what you really want! If you consciously decide what you really want, even if it takes some time to go through the (short-term) pain, that is the key to lasting success. For example, use the word STOP to help yourself with this. If you like to use sweet then first the word STOP and then think: what do I really want? What am I actually looking for if I put this in my mouth? And is this in the long term what I really want? These are powerful questions that help us stay motivated and keep an eye on the long term.


Many people find it hard to maintain a healthy life from a fear that it does not work or that they fail. For that, it is first important to accept that you are already good enough. So not: “I must first lose weight, then I can love myself. Instead of focusing on what is not good enough and what needs to change, acceptance is fully embracing the current situation and thus accepting it. We are sometimes afraid to accept something because we think that we are allowing us to keep it that way. We do not want that situation to remain the same and that is why we do not want to accept it. However, acceptance is a condition for changing something. You do not have to put more energy (whether or not unconsciously) in opposing it. If you accept you can then change the situation. Then failure does not exist, you only grow from all mistakes. So the more you fail, the more successful you become. The more you do wrong, the better you know what does not work and what you should not do. And with that, you are only many steps closer to your objective. This is a totally new way of thinking that you can teach yourself. You do that by giving yourself permission to not have to do it perfectly. See all setbacks as opportunities to grow. Read more about letting go of perfectionism here.


How can you stay in that flow of exercise and healthy eating, even when you do not feel like it? We all meet those moments: if we want something, but do not feel like it. For example, if you had agreed with yourself to play tonight, but that you were tired from work and do not feel like it anymore. Perhaps you also recognize that if you do not exercise after that, you still feel guilty. Now you have a choice: this can become a pattern, or you use that annoying feeling of regret as a motivation to do it differently next time! When you get stuck in that guilt because you have not played or eaten the wrong things, it will only give you more frustration. It takes you out of your power because you feel that you can not do it or that it will never work. Decide to use that annoying guilt, to learn from it and to realize that you absolutely do not want that feeling again. This way the annoying feeling, that feeling that gets you out of your power, can serve as a motivation to go next time. Because you know that, even if you do not feel like it, you feel very satisfied and powerful afterward. You can then think back to this time, to the time that it did not work and that did not feel comfortable. At any moment you have a choice: do I let it work against me or do I let it work for me?


Do not just ask yourself when you go out to work out or eat healthily, but first ask yourself why you eat or eat healthily. The reason why you want something is the most important foundation for your motivation! The more reasons you can give yourself, the more foundation for your motivation in the future. Becoming aware of these helps you in difficult times to know what you are doing.

The reason why you want something is the most important foundation for your motivation!


We ‘dance’ our whole life with what we like and what our fears are. It is a kind of game between wanting something like being healthier, wanting to live differently, wanting to move more and, on the other hand, experiencing fear, for example, to fail or not to be good enough. We are not always aware of this, but these factors play unconsciously and do drive our actions (or that which we do not do). I want to be slimmer, I want more energy, I want to be healthier, I want to be fitter, I want to move more, BUT I can not do it because …

The question to ask yourself: what is your big BUT? Why have not you succeeded so far in maintaining a healthy lifestyle? This reason has probably been unconscious for all your life with the decisions you make. This ‘BUT’ is our biggest limitation. It is the story that we tell ourselves about why we can not have what we want.

What is the ‘but’ that you limit yourself with? Do not you have the time? Not the motivation? Not the money? Are you afraid of failure? Are you afraid of success? Are you afraid that it will not work? Do you feel that you are not worthy to be happy? Consider yourself what your big BUT is, what story you tell yourself. Then you know consciously what your biggest limitation is. Do you want to be permanently successful? Then let go of that BUT, your story, and step back into who you really are.

How to keep motivated to do something


To help you with that, you can come up with an empowering identification that suits you. Have there been times in your life that were heavy and was there not something that you could hold on to (unconsciously)? That what you confirmed or kept on your feet? Something that made you feel very strong? What was the identity you held then? Perhaps that was one of the following core values?

  • I will not let myself stop
  • I am power
  • I am love
  • I am passion
  • I am lucky
  • I am fun
  • I am passion

Or maybe something completely different. What comes to you in what you can hold on to? What you have already held on in the past in hard times or when you had to deal with a setback. Think about it because those strong moments have already been there! By asking yourself this question you get the answer, and the answer helps you at times when you need it. It helps you at times when you need extra strength or motivation.


The secret of people who live healthily or do a lot of exercises is that it has become a habit or an automatism. They have no problem with it, they just do it. Point. They pack their sports equipment or sports bag, which is already ready, and start exercising. They cook something healthy because they already have the groceries at home. Because it has become a habit, they just get out of their rhythm when they skip the practice a few times. In the end, you feel really fitter and more energetic when you move regularly, even if you start twenty minutes with three times a week. It is always good to have an objective, that gives focus and helps to keep something going. What is your motivation? Why do you want to exercise, exercise or eat healthier? Do you want to put down a performance? Do you want to lose weight? Do you want to deal better with stress or feel better in your own skin? Do you want to relax? Having a clear goal helps to stay motivated.


During your ‘journey’ to better health and a leaner body, you will also have to focus consciously on a regular basis. Your focus will wander off to: “I feel like that sandwich.” Your focus will wander off to: “I’ve worked so hard today, so I’ve earned that piece of cake, chocolate, a bag of chips, wine or beer. “Your focus will wander off to:” I do not want to exercise today. “So your main training is not the physical training (sports itself), but the mental training. Namely, the training that at times when you do not feel like exercising, that you tend to eat the things you always ate and that is not really good for you, you remind yourself of the fact that you have control over yourself your own thoughts, about your own mental state. You have every moment the choice that you focus on. In your life, you have done this unconsciously much more often. There has undoubtedly been a moment in your life when you had to perform. You had to be there for your child, for your partner, for a family member. You did not have time to deal with your own emotions or problems, someone else needed your help at that moment. And you just did it. What you did unconsciously is controlling your own mental state, partly by focusing on the goal you had in mind and not letting your focus be distracted. So this is something we can learn ourselves.


The basis for continued success and staying motivated is to assume another mental state. A state of gratitude and trust. Gratitude for the health you already have and a sense of confidence that it will eventually be okay and that the one time you lose yourself in that delicious bar of chocolate is only a very small part of your complete journey to great health. In this way, you will be able to develop a healthier lifestyle very successfully. Trust is a mental state of peace and inner security. The peace and security feel that something will come well, that you will continue to make improvements step by step, that in the end, you will have the health and body you are looking for. Trust is the opposite of stress. There is no stress if you have confidence. Stress arises when you are back on the scale, yet you have arrived and think: ‘How is that possible? Why do not I succeed? What am I doing wrong? “Trust” is knowing that you do not have to know why you arrived, but just have to focus on what you do want. As long as you continue to work on your diet and health with peace and confidence, the results will show up. You can always consciously bring yourself back to a mental state of, for example, acceptance, gratitude and trust. These are feelings that you can recall consciously at any time. In this way, you remain motivated to always achieve new objectives.


What you can help further to keep your healthy habits really is a planning. Consider on which days and which times you will do what is needed. When you have determined that this is the moment to go to work or improve your diet (with the result that you will also lose weight) you make the chances that you actually take that action much bigger.

If you do not make time for it, you can not achieve anything and it can not become a regular habit either.


What is Wellness and Fitness?

What is Wellness and Fitness?

Wellness is in and from the beauty parlors throughout Europe. But what is Wellness? The word itself was coined 50 years ago by an American physician, Halbert L. Dunn in High-Level Wellness. Wellness was a combination of the words well (being) and fitness. Wellness was primarily the search for a balance, both mentally and physically, in a hectic society. Dunn thought that everyone had their own responsibility in this.

Dunn and Wellness

Voor Dunn was Wellness: “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable. It requires that the individual maintain a continuum of balance and purposeful direction within the environment where he is functioning.”Wellness was a choice for Dunn for a successful life in society. Especially that choice was a fairly new approach. That conscious choice for a healthy lifestyle would make people function better, make healthier and happier. Own responsibility was what Dunn advertised and what he always insisted on. Own responsibility in nutrition, fitness, stress management, spirituality, meaning, health, humor and relationships. Get rid of self-pity, work on yourself!

Wellness in every area

Wellness is a very broad concept and has an increasing effect on every aspect of life.

  • Social wellness means that someone knows how to build healthy and meaningful relationships and to play an active role in relationships with others.
  • Physical wellness is fitness, healthy food and a good awareness of your own health.

    Massage Therapy
  • Emotional wellness has to do with stress management, personal growth and optimism.
  • Spiritual wellness is the way in which a person can give direction and purpose to his life.
  • Intellectual wellness is the will to learn a lifetime, to develop itself and to think outside the safe framework.
  • Social wellness, last but not least, the will to participate in society but also to be involved in this. On the barricades for the preservation of natural beauty is a form of social wellness.

The terms overlap here and there but in general, the above distinction is used.

Wellness is wellbeing and fitness

Wellness is different for everyone, one will point to a healthy diet to the other on daily fitness exercises. In its entirety, wellness is the choice for a healthy way of life, a healthy way of exercise and mental well-being. This healthy way of living and thinking must lead to a stress-free, healthy and harmonious life. The dichotomy is already clear: relax and exert. Relax in the sense of visiting a sauna, a massage or a face mask. Exercise during fitness, Zumba or a long walk in the woods. It seems that today’s consumers have picked up these concepts and will not make a choice, which was exactly what Dunn meant. Both ‘relaxing’ and ‘exerting’ are extremely popular.

Wellness is relaxation and effort

Wellness as relaxation

As can be seen from the above, wellness is more than relaxation but is more often associated with relaxation and ‘de-stressing’. The ‘therapies’ are numerous and although not all uncontroversial, at least creative. Many forms of wellness are old, the 21st century has given it a modern look, but that does not detract from the anchoring in folk medicine. Some more or less proven ways for a wellness treatment below.

  • Floating: floating is floating on warm, salt water. You float in a special cabin that is sound and light-tight. It is also called REST, Restricted Environmental Stimulation Therapy. External stimuli are completely excluded and the whole body floats, allowing all muscles to relax.
  • Caldarium: the Romans already used it in the bathhouses. A caldarium is a kind of heating room, the floor, benches and walls are warm. The temperature is around 50 degrees and the humidity is high. Usually, in the caldarium, there is a special smell of, for example, eucalyptus.
  • Bach Flower Therapy: Perhaps reasonably popular due to its relative simplicity in use. The therapy was launched by Dr. Edward Bach. The therapy works with 38 different blossoms combined in drops. The different combinations relieve stress, fears and other ‘inconveniences’ and bring people back into balance. Bach flower drops bring a body back into balance.
  • Thalasso: seawater for therapy. There are several therapies that use seawater, but mainly bubble baths, massage baths and light baths are offered. In some cases, fragrant oils are added to the water.

Wellness as effort

  • Fitness: fitness goes in three directions: strengthening muscles, improving fitness and losing weight.

    Fitness is usually associated with gyms and equipment, but some of the exercises can also be done at home.

  • Zumba: fitness on Latin American music. Zumba was ‘invented’ by Alberto Perez, a dancer and choreographer.
  • Spinning: cycling on an exercise bike with music. The bicycle can be placed on different resistances. Everyone can also set their own level in group classes at the gym.

Wellness as effort and relaxation

The Romans and the Greeks already knew several spas for them. The thermal baths were mainly visited for health reasons. Hippocrates wrote around 370 BC. that physical exercises kept a person healthy, were less likely to age and become more energetic. In the course of the years, the baths grew into social meeting places and were expanded with hairdressers, masseurs and eateries. There was less emphasis on the healthy. But it is not only Italy that enjoys the water sources. In Germany, France and even in far England, bathing became popular.


The medieval left the cures almost completely go along. There were other things at the head. The church was not very charmed by its use and it was not until the end of the Middle Ages that the richer bourgeoisie began to become interested in the therapeutic effect of a bath. Incidentally, bathing in the different hot springs in Eastern Europe remained important over the years.

In the centuries after the Middle Ages people gradually began to recognize the healing effects of water. Although due to the inadequate hygiene and various infectious diseases it was not always healthy to visit a bathhouse. But the onset was given. France and especially Germany set up spas where it is not always about health but often also about entertainment.

Only after World War II does a Wellness Industry begin to develop as we know it today. Hotels and spas that offer different possibilities for sports, baths and springs, massage, diets and relaxation.

The emphasis on health may not be as strong as in the past. Wellness is the search for the perfect balance in this hectic society, both psychologically and physically, this ‘cures’ probably fits better with this time.

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

Mini Habits: Small Changes, Great Results


Mini Habits: Small Changes, Great Results

Mini habits: Small Changes, Great Results

Mini habits are the key to success! Do you recognize that you want to do all sorts of things in your life, and when you come to the point, not that much happens! You are full of good intentions. But actually doing this is really different. The solution for this is mini habits, smaller habits, great results.

In this blog, you will discover what does not work, what mini habits are, why do mini habits work and you get some examples of mini habits. Professor BJ Fogg – Tiny Habits and Stephen Guise – Mini Habits almost independently came to this methodology.

The key to success

OK. What do you want to change about yourself? Imagine that, like most people, you want to do one of the following activities more. You want to exercise more, lose weight, write, drink water or relax.

In good spirits, you will introduce yourself to start working on your goal from today. But when you come to the end, you will not get into action. Something stops you.

In this blog, you will discover the most important insights about mini habits and how you can change your behavior.

What does not work?

Quote from Norman Vincent Peale

To begin with, what does not work? A well-known quote from Norman Vincent Peale is “Shoot for the moon. Even if you miss, you’ll land among the stars. “The message is that you have to aim very high and even if you fall short, you will end up somewhere between the stars.

From scientific research into how your brain works, motivation and willpower, this method, unfortunately, does not work. Do you want to promote productive and healthy behavior you have to take very small steps! The quest for the moon is simply too far away. If your goal is step by step, you can continue and reach the moon.


What are mini habits?

Mini habits are very small habits. A mini habit is so small that you can force yourself to do it every day. Make it so small that it feels ridiculously small to do.

Mini Habit is a strategy to permanently create healthy habits. Think, for example: moving, writing, reading, positive thinking, meditating, drinking water, eating healthy food, etc.

Mini habits in practice

It is important that you take the first step. Example: imagine you have the goal to do an x number of push-ups per day. You make it so small that you actually think this is too easy to do.

Examples of mini habits


  • Read 2 pages per day (read more)
  • Get up 1 minute earlier than you do now (get up earlier)
  • Do 1 push up (more exercise)
  • Drink 1 glass of water (healthier life)
  • Floss 1 tooth (healthier life)
  • Write down one thing that you are grateful for (positive thinking)
  • Write 50 words a day (write book)
  • Learn one new word (learn a language)
  • Put on your running shoes (more exercise)
  • Take 1 cigarette less (healthier life)

And that is where the behavioral change takes place. Tiny little actions actually put you in action and increase your discipline. I see the benefits of people who apply mini habits:

  • You train your willpower and discipline by doing a small habit every day;
  • You immediately book progression;
  • You save energy;
  • You build momentum because you book a small victory over yourself every day;
  • You become more aware of your own behavior;
  • You no longer have any excuses for not changing your behavior. Everyone can free 1 minute per day!

Forget big change starts with tiny habits

Prof Tiny Fogg explains the principle of tiny habits in the video below

Prof Tiny Fogg explains the principle of tiny habits


How does behavioral change take place?

Tiny Fogg is obsessed with how behavior works. He is constantly researching how behavioral change takes place.

According to Tiny Fogg, behavioral change is not as difficult as many people think.

Make the behavior tiny


If something takes a lot of effort then you also need a lot of motivation. What if it costs you little effort, it will cost you less motivation. It is easier to maintain and a change can occur in your brain.

An example you want to run a marathon. Running a marathon is far too big. Make it super small. Your mini habit, for example, runs out for 30 seconds.

And celebrate this success too. This is making it easier and easier.

Good Habits
Quote from Mark Matteson

The Best apps for habits

There are several apps on the market to keep track of your mini habits.

  • Chains
  • Coach.me
  • Goalsontrack
  • HabitHub
  • Habit = Strategy for success, Wealth & Happiness


Chain works super easy. You put your mini habit in the app and you can check whether you have done the mini habit. The app keeps track of how many times you have maintained the mini habit and can send you a reminder.


Coach.me is a beautifully designed app to get inspiration. You can participate in all kinds of challenges. A pitfall is that the goals are set very big. Bend the challenges from this app to mini habits.

Goals on Track

This is a very comprehensive app. You can keep track of your new habits, but also your goals, subgoals including date and time. Goalsontrack even synchronizes with Google Calendar and Outlook.


Organize your daily life to form good habits.
Plan your schedule daily – Plan each habit perfectly with a time range to remind you for your habit

Habit = Strategy for success, Wealth & Happiness

Delivers daily contents on developing good habits, positive thinking, success, goals setting, and many other subjects to help you build strategies for wealth & happiness.

Which mini habits will you start?

I challenge you to start one mini-habit today. Leave your mini habits below that you want to start the next time. I am curious about your experiences.

A year from now
Quote from Karen Lamb


Important: Leave your reaction and any additions below.

If you find this blog about mini habits valuable, share it with your friends, customers, colleagues – Tommy


How to deal with emotional eating!

How to deal with emotional eating!

7 tips on how to deal with emotional eating!

You were not hungry at all, but you still eat a whole bag of chips. OK, yes, it was also a very stressful week. You hoped the bag of chips would cheer you up. But actually, you are only feeling worse now. Hmm, maybe that bag of licorice can help …

Emotion food, many of us have done it sometimes. We grab for food, not because it is healthy and we are really hungry, but to comfort ourselves. Often we also do it out of habit. It’s very annoying because we really do not want it deep inside. Do you want to stop eating emotion? In this blog, we give 7 tips on how to deal with emotional eating!


Wondering if you are an emotion-eater? Check the following points:

  • You do not stop eating as soon as you are full;
  • You eat without really knowing it (unconsciously);
  • Your ‘hunger’ feels urgent or comes on suddenly;
  • You have the strong need for a specific product (e.g. chocolate);
  • You get a feeling of guilt after eating.


1. Recognize your excuses

“Do you want a burger too?” “Mmm yes, I love too. I really had a bad day and I will not be fattened by one. Then I will REALLY start eating healthy tomorrow. ”

Do you recognize this too? You want to eat healthily, but still, find an excuse to eat something unhealthy. Many people do this. We are looking for a reason so that we can still get that snack. And often it does not stay with one snack.

It can help to be aware of this for a while. When do you make an excuse to eat unhealthy food? Do you feel rotten at that moment? Do you think you deserve that snack? If you realize what your excuses are, it can help you to not take that food.


2. Learn to let go

You have experienced something unpleasant in the past and you keep thinking about it. You do not want to think about it all the time, but you cannot get it out of your mind. That is quite logical because it probably affects your future. And it has shaped you. Only those nasty emotions that come with it, do you make sure that you feel like eating, do not you?

How do you get rid of this? Unfortunately, there is no ready-made solution for this. Often this really needs time. But do you realize: by accepting (at your own pace) what life looks like and what has happened, you learn step by step to deal with your emotions. And that ultimately helps you to stop eating emotionally.


3. Work on your self-confidence

You look in the mirror and think: “Pfff … am I this? If only, I were slimmer / taller / more handsome. “And when you step away from the mirror, how do you feel then do you think? You’re probably not happy and full of self-confidence. Maybe you have a feeling in your abdomen and you feel like eating this away.

More self-confidence can help to get rid of emotion-eating. But how do you deal with your uncertainty? Step 1: realize that uncertainty often has to do with fear. Fear that you cannot do something, that you are not good enough. That you make the wrong choices. Or that you are not beautiful or fun. And fear that others will find that too.

Good news: you can overcome fears. And realize, you do not have to be good at everything. Nobody wants yours (except yourself!).

4. Create positive thoughts

A small assignment: pay special attention to your thoughts today. What are you thinking of? Do you think about yourself? Who you are and what you look like? Write down these thoughts and divide them into two groups: positive and negative. What is the final score? Is it more positive? Or is it especially negative?

How to deal with emotional eating!

Did you know that experts estimate that over 70% of our thoughts are negative? Best an eye-opener, is not it? Whether our thoughts are positive or negative, we are often completely unaware of this. Actually, a shame, because those negative thoughts can really get in the way of us.

Do you want to think more positively? Then try to turn your negative thoughts into something positive. And what really helps: start the day with a smile, focus on everything that goes well and be proud of your strong qualities. Then you will automatically shine. And you often already have these negative feelings.

5. DO NOT take this unhealthy snack into your home

If you feel rotten, which snack do you most often catch? Maybe your favorite is a chocolate bar, a roll of cookies or a jar of Ben & Jerry’s? Make sure you do not have your ’emotion snack’ at home. You can desire it, but if you do not have it, you cannot eat it. Or you have to go to the supermarket especially for it.

UnHealthy Snacks

Are you about to get that snack? Then consider how much time, energy and money you have lost. And spend this on something nice. How about walking around with the dog, calling your best friend or watching an episode of your favorite series.


6. Find distraction

The solution for not thinking about food anymore? Thinking of something else. If you are busy (with something nice of course!), You have no more space in your head to think about that unhealthy snack. So look for distractions. Our ideas: meet with that hilarious friend, make a difficult puzzle or sing along with music (“I do not need a COOKIE to make me happy”)

7. Go exercise

Physical Activity

Okay, we understand well that sports are probably the last thing you want. You feel bad and just want that snack NOW. But sports can really help you now. That bad mood can actually take you away. The fresh air during jogging, the cheerful music during a Zumba class or the relaxing breathing exercises during yoga. This makes you happier. Not from that snack, because you will not be happier afterward.

Would you like to lose weight? And would you like to be accompanied here?

Please contact:

Twin.Fit Personal Trainer

without obligation.

We are happy to help you, both physically and mentally.



Changing Habits – Lose Weight

Changing Habits – Lose Weight

10 simple habits to lose weight and get more energy

For many people, losing weight (fat) and dieting is a tough fight! Never before there has so much information been available to successfully lose weight (fat). There are hundreds of diet plans, all kinds of waste programs, special food lines, etc. Yet it is a fact that losing weight (fat) has certainly not become easier. In fact, if you take the numbers, we will not get slimmer, but we will gain weight and getting fatter.

The result is that more and more people are struggling with type 2 diabetes, uncertainties and of course the frustration when losing weight is unsuccessful.

It sounds very simple: Replace unhealthy habits with healthy habits and 

Changing Habits – Lose Weight, successful weight loss does not mean trying a new diet. It is rather a mental switch to make by living healthier. Now I can imagine that you have read these hundreds of times before.

And that is true!

The secret to losing weight has long been invented.

Simply replace your unhealthy habits with healthy ones.

Changing Habits – Lose Weight

It sounds very simple Changing Habits – Lose Weight; however, the human factor is often completely overlooked.

If you are overweight for whatever reason, it has taken a number of years to get to that point. That is why it will take a while to unlearn these unhealthy habits. That is also the reason why for many people a strict slimming diet will not work. You will probably achieve great results in a short time.

But after a while, you fall back into your old lifestyle pattern.

“Tonight on the couch a nice bag of chips, it can also be a time.”

Then it will not take long and you will end up at the zero point again.

The question is, of course, how do you break that?


One healthy habit each time

.The best way to lose weight, get more energy and replace your unhealthy habits with healthy habits is to take it easy. Try to live a little healthier every day. Instead of a glass of cola, you take a glass of water. Then you do nothing else for the rest of the day to lose weight. Once that is in your system (drinking the water), then you take a healthy habit.

You can continue to do this process by the way. You can always live healthier even if you are already doing very well.

For example, I notice with myself that after the holiday I have been slackening a bit. It’s time to pick up, improve and carry out my old healthy habits again!

To help you on your way, I have 10 healthy habits for you to try:

1: Drink at least 1.5 liters of water a day every day

Drink more water

Your body consists of approximately 65% water. That means that water is super important for your overall health. But did you know that water is also important for burning calories? Or when you drink enough water you are less hungry for a fatty bite? Drinking more water is especially important when you drink a lot of juices or sodas. In order to get off to a good start, the first healthy habit is therefore to drink enough water, do you already do that?

Action plan: Drink at least 1.5 liters of water every day. A good tip is to fill a bottle and make sure that the end of the day is empty.

2: a Proper ratio of nutrients

All the food you eat consists of proteins, carbohydrates, and fats, these are the macronutrients. In addition, you also have micronutrients (vitamins, minerals). Each of these macronutrients has a certain effect on your body. For example, carbohydrates are used for fuel, then fat and if not otherwise, proteins.

The problem with the Western diet is that too many carbohydrates (especially the simple ones) and too many fats are eaten (not the omega 3). This gives your body much more fuel than it needs. The surplus is then also stored in body fat.

Proteins, on the other hand, are not quickly stored in fat. That is why it is a good tip to start eating food rich in proteins, so you also become saturated more quickly. Think of poultry, organic meat, fish, eggs, nuts etc. Now I do not recommend a high protein diet, but rather a better balance between proteins, carbohydrates and fats.

Action plan: Make sure your meals are better balanced. A little fewer carbohydrate, more high-quality proteins, and more healthy fat


3: More healthy fats

Healthy Fats
Healthy Fats

This healthy habit is so important that I will mention it again. According to research, the best way to protect yourself against cardiovascular disease is to increase your intake of healthy fats. Unfortunately, the ratio omega 6 to omega 3 has been disrupted in most people. However, fats are very important and certainly not fatteners when you get the right food.

Excessively high saturated fats and trans fats is not a good idea (which you often find in ready-to-eat foods). But the healthy fats from sources such as wild salmon, nuts, and olive oil are very good for you! Indeed, another study has shown that even fish oil supplements can help with weight loss.

Action plan: Increase your intake of healthy fats by eating more unsalted nuts, wild salmon, and olive oil. You can also consider a fish oil supplement.

4: Never go shopping when you are hungry

Don’t go shopping when you hungry!

This speaks for itself, yet this is a mistake that you can easily make. In fact, even the most seasoned health veteran cannot always resist the temptation in the supermarket. Do you have to imagine what will happen when you also go shopping on an empty stomach? The store chains are responding to this by placing everything as strategically as possible.

That is why you always see all kinds of small delicacies at the counter. Before you know it, you have already done something in your shopping cart. In order to prevent this, as a rule, you should NEVER buy groceries on an empty stomach. In addition, there is a good chance that you will be shopping for the next 7 days, which largely determines your diet. When you have a lot of ready-to-eat fast food, you’ve actually lost.

Action plan: Do your shopping after you have had a (healthy) meal or a healthy snack. Make sure you always have a list and do not try to deviate too much.

5: Use smaller plates

Changing Habits – Lose Weight

A very simple tip to eat less immediately is to use smaller plates. We are used to eating our plate cleanly. However, if you have a large plate on the table, the risk of overeating is high. By using smaller plates, the portions will automatically also become smaller.

The rule to lose weight is eating healthier and eating less in most people. Now you do not really have to pay attention to your portions when you make healthier food choices. However, in the beginning, it is advisable to apply this tip.

Action plan: Go shopping for smaller dishes, and then only cook enough to fill that plate. Do not make extra large portions because chances are that you do not need so many nutrients at all!


6: Eating more slowly is healthier

By eating more slowly, your body has the time to link back that you have eaten enough. If you eat very fast you get a lot more than you need, this will result in weight gain. It takes 20 minutes before your brain gives a signal that you are satisfied. That is why it is better to eat, enjoy and especially not rush!

Action plan: Be aware of what you eat, enjoy it, be aware of every bite and chew well! Since almost everyone eats too quickly, it is a good guideline to eat at least 50% slower.

7: Why do you crave food (be honest)?

One of the biggest reasons why people eat too much is out of boredom. A lot of people look forward to popping on the couch in the evening, switching on television and eating a bag of crisps. When you are hungry from boredom you are not really hungry, it is rather an emotional reaction to prevent boredom. Moreover, it can also be a habit to eat a lot during specific moments.

So it has taken a long time for me not to eat chips during an exciting movie. Now I know from myself that during an exciting film I like to have something to nibble. Meanwhile, I have replaced the bag of chips with a nuts mix; again it is the small adjustments that make the difference.

Action plan: The next time when you find yourself getting hungry out of boredom, do something else! No matter what it is, go for a walk, grab a book or play a video game, as long as you do not eat out of boredom!

8: Start to eat more spicy food

Spices for Weight Loss!

Research shows that spicy food can make you less likely to get hungry. Moreover, spicy herbs ensure that your metabolism gets a boost. I am a fan of chili myself and do not get enough of it. It is certainly recommended.

Action plan: Make your recipes a bit spicier by combining with chili or other spicy herbs to eat more Mexican or Asian food with spicy herbs!

9: A nice soup for every meal

A great and healthy way to eat less and eat healthier is by eating a soup regularly. Healthy (fresh) soups consist mainly of water, vegetables, sometimes some meat and some vermicelli. The result is that you will be full faster when you take a soup as before.

Action plan: Choose a number of healthy soups and integrate them into your meals.

10: Start very small when it comes to sports

For many people, it is a huge mountain when it comes to exercising regularly. Especially if you didn’t do sports, most likely for many years. To break that, it is much better to start very small. Instead of running every day, start with a short 5-minute walk. Then the next 7.5 minutes, next week instead of walking you go jogging. So you build up momentum and you do not make it unnecessarily difficult.

Action plan: Start very small when it comes to sports. Subdivide your sports goals into small sub-goals that are feasible and simple


The secret behind losing weight and a healthy lifestyle consist of a number of healthy habits that you perform every day. Consistency is certainly the key to success!

Remember that persevering is the most difficult for most people. Especially when your routines are temporarily broken.

In order to ensure that you cannot see the forest through the trees, it is better to start simple.

Choose one or a maximum of two healthy habits from the list. Then get started and only when these new healthy habits feel good and natural, then you start with a new healthy habit.

Do not give up and it will not be long before you will have a result!


A healthy mind in a healthy body

A Healthy Mind in a Healthy Body

The Latin saying, ‘mens sana in corpore sano’, which in English would be ‘a healthy mind in a healthy body’, is more relevant today than ever. There are plenty of new studies that have focused on this subject and have come to the conclusion that long and intensive physical activity can indeed improve cognitive ability.

I think that this beneficial effect is probably related to the intensity of the training. “Mild intensive exercise would involve low, but noticeable levels of psychological stimulation, which would help the brain to prepare for new information gathering and storing this information in the memory.” Excessive physical activity can cause the body and stimulate the brain too much so that it takes up all mental facilities completely and there is not enough energy left to create solid memories. That is why it is ideal to do light forms of exercise to improve your learning ability and memory.

“The healthy body is the product of the healthy mind.”

-George Bernard Shaw-

A healthy mind can help you to keep your body healthy

Health is holistic, and this is precisely why you cannot neglect any aspect that is part of your health (emotional, physical and mental). Someone who wants to take good care of his health must ensure that he develops a strong and consistent mentality so that physical activity becomes a habit and he can feel good in every aspect of his life. Working on this mental strength every day will give him the chance to achieve both his personal and his professional goals.

Achieving a state of mental well-being and balance can help us generate the energy we need to be more steadfast with our goals, making it easier to keep our bodies healthy. Your mental health and attitude are decisive factors to improve your resilience, strength, and productivity.

Every morning early, the most peaceful and quiet moment of the day, a routine of mental exercises, is an ideal start for your day planning and will make the brain stronger so that the mental capacity also increases. Several studies show that the greater a person’s mental capacity and stability, the greater the chance that he will and will remain physically healthy.

Quote by -“Richard Branson”

By continuing to put, even when you think you can no longer do, is what distinguishes you from other people.

Habits to keep your mind healthy

How often have you said that you simply do not have enough time to take good care of yourself? It is true that the raging pace at which we live our lives makes it difficult for us to take good care of ourselves; yet taking care of ourselves should be an obligation, a priority.

To keep your mind healthy, you need social support and it is important that you are able to integrate yourself into groups of people with whom you can identify yourself. A lot of neuroscientists believe that love and loving are the most important activities for the mind, which includes intellectual understanding and emotional availability.

Physical exercise

Physical exercise, another important habit to keep your mind healthy, stimulates the production of substances that support a psychological well-being, such as endorphins, hormones that are linked to experiencing pleasure. To maintain a healthy mind, it is best to do physical exercise in the fresh air, combining sunlight with contact with nature and other people.

A good night’s rest is essential

Healthy sleep is essential to a healthy life

Finally, a good night’s rest is essential to maintain and maintain your brain functions. While you are asleep, your brain has the opportunity to activate other less common parts of the brain in addition to the parts that have already been activated during the day, and it is believed that this is helpful to the functions of to keep the mind in balance.

With a simple daily routine, you will be able to motivate yourself and develop good overall health, which will affect all aspects of your well-being.

Physical activity not only changes your body; it changes your mind, your attitude and your mood.






Recommended daily intake of sugar! How much can you really eat?


Sugar is Poison. Sugar is going to kill you. Sugar makes you fat.

Do these lines sound familiar?

How much can you really eat? What is the recommended daily intake of sugar?

It seems that extreme messages such as these are what catch people’s attention. Perhaps it’s the wow-factor, or maybe it’s the simple idea that cutting out one thing from your diet will help you lose weight.

Many people do not know what it is all about. Sugar is in many products that we use every day. It is important to be aware of this. Just like it is important to stay in motion.

I am almost 40 years in the fitness business and have seen a lot of changes over the years what’s good for you and what’s not, but too much-added sugars were never good. Personally, I think the imbalance in someone’s diet is a big factor of health issues related to your nutrient intake.

How Many Grams of Sugar Can You Eat (to Lose Weight)?

Sugar has been given a bad name in recent years, and that is not without reason.

Excessive sugar use causes numerous health problems and contributes to 35 million deaths worldwide each year

That is why it is important to know how many grams of sugar you can eat per day.

What you learn about sugar in this blog is:

  • How much sugar per day I recommend eating
  • The difference between natural and added sugars
  • The harmful effects of high sugar consumption on the human body
  • The main health reasons for eating less added sugar
  • 6 foods that contain a surprising amount of sugar

What is sugar?

Sugar is a natural ingredient that has been part of our diet for thousands of years. Sugars are a form of carbohydrates that supply energy to our body. All sugars and starches are broken down into glucose in the stomach and intestines.

Glucose is an important source of energy for the brain and essential for the normal functioning of the human body. Our brain alone uses about 130 grams of glucose per day.

Sugar in its natural form can be found in countless foods. Think of fruit, vegetables, milk, etc. Added sugars are sugars that are used by the manufacturer during the production and preparation of certain food products.

The body does not distinguish these different types of sugar and breaks them down in exactly the same way. This means, for example, that sugar in a banana is broken down in the same way in the body as sugar from a sugar cube.

Sugars are different types.

The most famous sugars are:

  • Glucose: fruit, vegetables, honey, table sugar, dairy products, cereals
  • Fructose: fruit, vegetables, honey
  • Galactose: milk products
  • Lactose: milk products
  • Sucrose: fruit, vegetables, table sugar, honey
  • Maltose: malt products, some cereals

How much sugar per day?


The short answer: the World Health Organization (WHO) recommends eating up to 10% of your energy requirement per day for added sugars and preferably 5%. This means 50 grams of sugars per day for a woman who eats 2000 kcal daily. In case, you want to lose weight or want optimal health, it is advisable to eat 0 grams per day.

Recommended amount of sugar per day

Research shows that the American population consumes more than 28 kg per year in added sugars (excluding drinking fruit juices)

According to this study, sugar consumption declined by 23% between the years 2000 and 2008, mainly because people started drinking less sugar-sweetened drinks.

In the timeline below (source) you see that the consumption of sugar and the increase of people with overweight in the Western world are connected:

Although the exact figures vary from research to research, it is obvious that we eat more sugar than is good for us

The less sugar you eat, the healthier you will be.

The advice of a maximum of 50 grams of sugar per day (for someone with an energy requirement of 2000 calories) is more solid advice that instances suggest that it is feasible for the masses.

The optimal advice is still to eat as little added sugars as possible, so you also get fewer calories, which reduces the risk of overweight.

The recommended portion of added sugars is 0 grams per day, only extract from fruit and vegetables. This advice applies to both adults and children.

How much sugar you can eat if you want to lose weight


How much sugar can you eat per day if you are overweight or obese? If you want to lose weight or value your health, you should avoid eating as much food as possible with added sugars.

Sugar encourages over-consumption.

Eating processed carbohydrates (free sugars) increases the chance of being overweight and undermines health.

Even food that is prized in the supermarket as healthy can be full of added sugars (56% of the food products in the supermarket are sugar-added

Many people who are overweight or obese are addicted to sugar. Eating sugar or sugar-rich products causes opiate-like effects and influences dopamine activity in the brain’s reward center.

Although sugar does not have any lasting effects on the brain (as is the case with some drugs), it does have similar addictive effects (source).

For this reason, eating sugar can cause people to lose control of their sugar consumption.

In the same way, as a smoker must avoid cigarettes, a sugar addict must try to avoid as much added sugars as possible.

It is therefore important to limit the intake of sugar as much as possible. This means that you consume as little food products as possible that contain free sugars.

Natural sugars vs. added sugars

It is extremely important to distinguish between added sugars and sugars that naturally occur in foods such as fruit and vegetables.

The best way to drastically reduce your sugar intake is to avoid added sugars as much as possible. This approach is effective and fairly simple.

For example, fruit contains fructose, but can be eaten simply because it contains fibers, minerals, vitamins and anti-oxidants in its natural form.

Because of the fiber in fruit, fruit sugar is not absorbed into the blood as quickly. This has the advantage that the blood sugar level rises less quickly. Moreover, Fructose does not give saturation warning to your brain to let you know that you have to stop eating, while fibers promote the feeling of satiety.

There are also studies where people ate 20 servings of fruit every day and even after a few weeks or months did not arrive. In short, fruit belongs in every healthy diet, even if you want to lose weight.

What is more striking is that processed foods with added sugars are often low-fat. They lack healthy fatty acids that are necessary for a good balance in our body.

Some tips to eat less (added) sugars:

  • Always read the food labels in the supermarket
  • Do not be fooled by the different names for sugar. Discover all the sugar hidden names here
  • The most used ingredient in a product must be put on the food label at the front. Therefore, avoid the product as sugar occurs in the first three ingredients
  • Do not buy food products with more than one type of sugar