15 Proven Health Benefits of Green Tea + 3 Variations

what is the health benefits of green tea

15 Proven Health Benefits of Green Tea + 3 Variations

Here is all you need to make a great cup of green tea!!

                   

 

Green tea is healthy they say. Many health claims also do the round.

It would also help with losing weight and burning belly fat.

Is green tea really as healthy as one says? And does it really help to lose weight?

I searched for you what the scientifically proven health benefits of green tea are and share them with you here.

What you will learn in this article:

  • The difference between ordinary tea and green tea
  • How that is with green tea and weight loss
  • What are the proven health benefits of green tea

Finally, I give you a few green tea variation recipes that make green tea even healthier.

What is green tea?

Green tea is made from the same tea leaves as the ‘ordinary’ black tea that we all know.

discovery teaIn the West, more than 90% of tea sales are black tea and it was the only tea type that was drunk in the West for a long time.

In China, Japan and Afghanistan people have been drinking green tea for centuries. Because of the health benefits, it is now increasingly being drunk in the West.

The legend tells us that tea was discovered when the leaves of the tea plant blew in the hot water of the legendary Chinese emperor Shennong. The water started to smell nice, got a tan and tasted good and tea was born.

Green, black and white teas are made from the leaves of the tea plant (the Camellia sinensis). The difference is in the duration of oxidation of the leaves.

To make black tea, the leaves are allowed to oxidize longer. The result is that the leaves turn black but also that the tea will retain its flavor longer, for decades. This made black tea in the past suitable as an export product from the Far East.

oxidation processThe oxidation process is started immediately after the harvest by treating the tea leaves with hot steam. Enzymes in the tea leaves cause the oxidation of polyphenols.

After oxidation, the leaves are rolled and crushed mechanically, after which they are dried and the green tea is ready for use.

To make white tea, unopened leaf buds are used that are dried immediately after steaming. Because white tea is the least processed, it contains the most antioxidants, even more than green tea.

 


An important difference between black and green tea is the way you prepare it. To make black tea, you can use water just off the boil, while for green tea you can use water that is between 70 and 80 degrees Celsius. Otherwise, green tea would become too bitter.


Caffeine in green tea

Green Black teaAs far as caffeine is concerned, it makes no difference whether you drink green or black tea, they both contain the same amount.

If you put a cup of green tea, it will contain about 20 to 50 mg of caffeine. In comparison, a cup of coffee contains about 80 mg of caffeine and a can of cola 40 mg.

Up to 400 mg of caffeine is seen as a safe upper limit. If you drink more than this can give side effects such as:

  • A headache
  • Sleep problems
  • Palpitations
  • Fears
  • Tinnitus
  • Vibrate or tremble
  • Restless
  • Faster irritated

If you are used to drinking a lot of caffeine and you want to reduce this, you will have to deal with withdrawal symptoms. These are:

  • Fatigue
  • A headache
  • Shaking hands

Lose weight with green tea?

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CBD Oil: Explanation, Operation, Experiences and Buy Advices

where buy cbd oil

CBD Oil: Explanation, Operation, Experiences and Buy Advice

CBD oil is currently flying over the counter. For real. According to some druggists the best selling product in decades.

This oil is available without a prescription and is used in chronic pain, epilepsy and sleep problems to name just a few examples. And on the internet, you really stumble on the health claims that are made.

Because CBD oil is not a medicine but a food supplement, only a limited amount of scientific research has been done. In this article, I will zoom in on the health claims that have a scientific basis.

What you will learn in this article:

  • What CBD oil is used for
  • What CBD oil is used for
  • What the health claims are with a scientific basis
  • What the experiences of others are
  • What is the best variant to buy

CBD shop Logo

CBD Biocare products Get It Here 

What is CBD oil?

CBD oil is a food supplement and not a medicine and may, therefore, be sold freely. You can simply order it at the pharmacy or order it at a webshop.

The oil is made from hemp and is therefore also called cannabis oil.

medical marijuanaYou’ve probably heard of medicinal cannabis.

In the United States, this has received a lot of attention in recent years because of the strict policy against (soft) drugs is relaxed and more and more states can sell (medicinal) weed.

Thanks to the tolerance policy in the Netherlands, they do not know better than that you can simply buy cannabis in the coffee shop and quietly smoke your joint in a park without being fettered.

That weed also has a medicinal effect has been known for a long time. A disadvantage of weed is the side effects. You become stoned and high. That can sometimes be just as good, but that is of course not desirable if you have to go to work and it is downright dangerous and irresponsible if you still have to drive a car.

The difference between cannabis oil and hemp oil

The substance THC (tetrahydrocannabinol) in weed is responsible for the feeling of being high. For use as a soft drug, cannabis is consciously grown with an extremely high THC content.

A chemical that looks chemically like THC is CBD (cannabinal). CBD does have medicinal properties without the side effect of stoned and high from THC.

fiber hemp plantageCBD oil is extracted from fiber hemp. This is a hemp variety that can be legally grown because it contains only minimal amounts of THC.

Calling CBD oil ‘weed oil’ is therefore not entirely correct. The term weed is used for hemp (marijuana) with a high THC content that (usually) high as a target. CBD oil can, therefore, better be called hemp oil. Or just CBD oil of course.

The term cannabis oil is meant for THC oil. THC oil can not be sold legally. You can simply make THC oil yourself from cannabis that you have bought at the shop or have grown yourself.

THC oil

THC oil, like CBD oil, has medical applications and reportedly mainly cancer patients benefit from THC oil, this in combination with CBD oil. The CBD oil inhibits the high feeling of what is caused by a high dose of THC oil. CBD inhibits the breakdown of THC by the liver enzymes.

If you want to make CBD oil yourself, remember that the cannabis that you can buy to smoke a joint is not suitable for this. This weed has been grown with the highest possible THC content at the expense of the CBD content.

Fiber hemp

For CBD oil you need hemp that is grown as fiber hemp. Hemp can be grown on most farmland throughout the U.S. This CBD oilfiber hemp has a very low THC content and a high CBD content.

Another advantage of CBD oil is that you can not become dependent on it as can be the case with THC. It does not work mind-expanding and it does not cause hallucinations.

CBD oil that is not pure can cause hallucinations, this is because there is (accidentally) THC in the oil. This may be due to, for example, poor final inspection or insufficient sampling in the production of CBD oil.

What is CBD oil used for?

I will list here what CBD oil is all used for.

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Is Dairy (Milk / Yoghurt / Cheese) Healthy or Bad? Critical Review

cows-in-pasture

Is Dairy (Milk / Yogurt / Cheese) Healthy or Bad? Critical Review

According to the new Disc of Five food advice, we have to eat dairy every day, including milk or yogurt. But is dairy really as healthy as they make us believe?

I entered the scientific studies and searched it out. I like to share my findings of dairy in this critical review about dairy.

Eatwell-Plate Disc of Five

What you will learn:

  • Background information about dairy
  • Why some people can not tolerate dairy
  • What is healthy about dairy
  • Which disorders or illnesses are associated with dairy
  • Alternatives for dairy

Background information about dairy

Dairy productsDairy is a term for milk or products made from milk.

Dairy cannot be ignored in most Western households.

For example, you will find milk, yogurt, butter, cottage cheese and cheese in the fridge of the average western person.

In addition, dairy products are:

  • Fruit milk
  • Drinky yogurt
  • Greek yogurt
  • Buttermilk
  • Kefir
  • chocolate milk
  • Coffee drinks
  • Ice Coffee
  • Coffee milk
  • Coffee cream
  • Milkshakes
  • Whipped cream
  • Sour cream
  • Creme fraiche
  • Cook cream
  • Ice cream
  • Cottage cheese
  • Custard
  • Mousse
  • Bavarois
  • Pudding
  • Various desserts
  • egg cake
  • Some kinds of cake and biscuits
  • Some types of bread
  • Some types of pastries
  • Some sauces
  • Milk chocolate and some kinds of candy
  • Some breakfast cereals
  • Some types of ready-to-eat soup
  • Some types of meats and sausages
  • Some types of chips
  • Whey protein

In one way or another, it is sometimes thought that eggs also fall under dairy, but this is not the case. For example, eggs do not contain lactose so that they can be eaten with lactose intolerance.

Since when do we eat dairy?

Man only started drinking milk when livestock farming and agriculture made their appearance. That was roughly 10,000 years ago.

Why some people can not tolerate dairy

With the introduction of agriculture and animal husbandry, our diet changed drastically. We started drinking milk, eating Man from 10.000 year before until presentgrains, using salt and probably eating more mammals’ meat.

Before agriculture and cattle breeding made their appearance, we ate like hunter-gatherers. You’ve probably heard of the paleo diet. This is a diet based on the eating pattern of the hunter-gatherers.

The general view is that milk is good for the bones. Research shows, however, that the hunter-gatherer (who did not use milk) had stronger bones than we have today. Later on, I will go deeper into dairy and bone decalcification.

calfOf course, milk from the cow is not meant for people at all. It is meant to allow the calves to grow quickly.

The weight of a calf at birth is 40 kilograms, after which it is fully grown in 2 years and weighs 600 kilograms. So you can safely say that milk is nutritious.

People have survived harsh times thanks to milk. It provided us in times when little or no food was available with the necessary proteins, fats, sugars, minerals and vitamins.

It is also said that it is unnatural to drink milk because man is the only mammal that drinks milk from another mammal. In my opinion a bit of a weird argument because a buffalo will never allow her to be milked by, for example, a lion. And how does a lion milk a buffalo? Sitting on a stool with a bucket?

From an evolutionary point of view, we do not need milk for our health at all. We lived millions of years without cow’s milk and we survived that too. But that too is not in itself an argument why milk would be bad for people.


We are also the only mammal who prepare his food by cooking it or baking it and see where that has brought us. What it comes down to is that we show more of this kind of deviant behavior as a mammalian species. That does not make it unhealthy or healthy.


evolution-food-cooking roasting chicken vs marshmallow

 

Genetically speaking, however, humans are not suitable for digesting milk.

In areas where people have been drinking milk for thousands of years, studies show that we have genetically adapted to dairy products. This mainly concerns the Northern Europeans and of course the descendants in North America, Canada and Australia.


For us, drinking milk may be the most normal thing in the world. However, the fact is that most of the world’s population can not tolerate milk at all. 75% of the world’s population is lactose intolerant.


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Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

low carbohydrate diet healthy (Bread, Potato, Pasta, Rice)

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.

With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.

After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!

Here is what you will learn:

  • How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
  • 7 possible dangers of the extremely low-carbohydrate diet
  • What are good and bad carbohydrates, including an A food products list
  • What a complete low carbohydrate weekly menu looks like
  • 9 delicious low-carbohydrate diet recipes that can be made quickly

What is a low-carbohydrate diet?

A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.

To determine exactly what the low-carbohydrate diet entails, we examine a number of things:

  • Why should you follow a low-carbohydrate diet?
  • Are you fat from fats or from carbohydrates?
  • How many carbohydrates do you need per day?
  • Good versus bad carbohydrates
  • What types of low-carbohydrate diets are there?

Why should you follow a low-carbohydrate diet?

The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.

If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

Carbohydrates Primitive man versus modern man

Incidentally, there is still an important caveat on these percentages …

At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.

We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.

In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:

  • Processed carbohydrates are very cheap to produce, so attractive to the consumer
  • Governments have labeled (saturated) fats for decades as the enemy in obesity
  • The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)

In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:

Historical Diets vs Standard American Diet

 

To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.

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Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row​

Why is coffee healthy

Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row

 

If there is one product in the world with a lot of disagreement, then it is coffee. Is the product healthy or unhealthy?

That is a question that concerns many people because coffee is positive in one moment and the other moment negative in the news. But after reading this article you know exactly what the answer to this question is.

In order to make a short and simple mistake with this disagreement, I explain to you which nutrients contain coffee and whether they are healthy or not. You will be amazed at how much nonsense you can find on the internet.

In addition, you will learn in this article:

  • How many cups of coffee a day are healthy
  • What health benefits coffee has
  • Which mistakes most websites make in the field of coffee
  • For which group of people coffee is less healthy
  • What a surprisingly tasty coffee recipe is

Where is coffee made of!

Coffee comes in many shapes and sizes.

This is how we know instant coffee and filter coffee. But you can also drink coffee with milk and sugar.

Instant coffee is coffee in powder form where you only need to pour hot water or warm milk to drink it. This type of coffee is a convenience product that makes the “making” of coffee unnecessary.


The taste is different than filter coffee and that is exactly why most people think filter coffee is much better.


But all types of coffee are made from the coffee bean. The coffee bean is the seed of a coffee plant. In general, the coffee plant grows in tropical areas such as Africa and on islands of the Indian Ocean.

What you might have thought is that coffee is one of the most popular drinks in the world. It is usually drunk hot and often flavored with milk and sugar.


Belgium, Germany and the Netherlands, is in the top 5 largest coffee drinkers in the world, with an average of 8 cups of coffee per day. If you think that is a lot, then you should not live in Finland because there are an average of 12 cups of coffee per day drink.


Buy here a Drip Coffeemaker:  Bodum Pour over Coffee maker with filter

 

Drip coffee maker

How is coffee made?

ripe-and-unripe berriesTo make coffee, ripe berries are harvested and peeled. The seeds are then fermented, washed and dried. The dried coffee beans are roasted, also known as coffee roasting.

To determine whether the berries are ripe, the berries are put in a basin with water. The unripe berries stay afloat while the ripe berries sink.

The ripe coffee berries are then dried in the sun. The beans are roasted after drying. This is done in a special oven until they get the right smell. The coffee beans are then packaged or ground and ready for use.

Coffee is one of the most popular beverages consumed by people from all over the world. In fact, coffee is probably the second most popular drink next to drinking water.

Buy your own green beans coffee roaster here: Green Coffee beans Home coffee Roaster Machine

 

Home coffee roaster

 

 

The nutritional value of coffee

The nutritional value of coffee is an interesting story.

As you know by now, coffee is completely vegetable. Coffee does not deliver calories and yet it contains many healthy substances. Yes, I understand that this sounds weird.

Filter coffee consists of 98.8 percent water. And as you know, water does not deliver calories. Coffee does not contain proteins, carbohydrates, sugars and fats. However, 100 grams of coffee contains 0.1 grams of fiber, but this is therefore negligible.

The oil in coffee beans contains fatty substances called cafestol and kahweol. These oils are stopped at filter coffee by the coffee filter. But in the case of instant coffee, these substances come along and the nutritional value may differ slightly.


What does coffee contain? Coffee contains a small amount of vitamins B1, 2 and 3. In addition, it contains quite a few minerals. It contains potassium, magnesium, calcium and phosphorus. In addition to water, vitamins and minerals, coffee also contains a stimulating substance, better known as caffeine.


If you only look at the nutritional value of coffee, then you can conclude that it is a very healthy drink.

Health benefits of coffee

Then we come to the most important part of this article. Does coffee have health benefits and if so, what. Above you have seen that coffee basically contains no calories, which in itself is an advantage. So you will wonder what makes coffee or healthy if it does not deliver calories to our body.

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12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks

12 Tips for Curing Diabetes Type 2

 

12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks


Disclaimer: there is no guarantee that diabetes type 2 / diabetes can be cured in 8 weeks, but there are indeed studies showing this where only the diet was adjusted. Other lifestyle tips that also have an effect are not yet applied.


It is often wrongly thought that type 2 diabetes is a chronic and progressively progressive disease. This is because, through medication, people fail to turn the tide.

However, research shows that you can recover from type 2 diabetes. As a result, you can stop using medication, the symptoms disappear and you significantly reduce the risks of complications.

How I can reverse type 2 diabetes I will share with you in this article. Everything you are going to read here has been scientifically proven and substantiated.

Put a cup of tea and sit on it because it has become a long article. The article is so complete, however, that this article is the only thing you need to read if you want to reverse type 2 diabetes.

What you will learn in this article:

  • What causes type 2 diabetes
  • What lifestyle adjustments you have to make
  • Which eating habits you have to learn
  • What better you can no longer eat

You can consider this article as the guide to reverse type 2 diabetes. Everything you need to know can be found here, even a number of recipes that you can use immediately.

Diabetes type 2 in numbers

Type 2 diabetes is also called diabetes or old age sugar.

diagnose-diabetesThe word old-age sugar is almost never used again. It would imply that type 2 diabetes is unavoidable and is associated with aging, which is not the case.

More and more people already have type 2 diabetes at a younger age. As a result, people with a thirties and forty-somethings are diagnosed with diabetes type 2.

There are more and more people diagnosis globally millions of people have already received this diagnosis.

There are many people that have type 2 diabetes without knowing this. In the initial stage, the complaints and symptoms are not always directly related to diabetes. Especially if you are still young.

Do you suspect that you have type 2 diabetes? Then you can have a blood test done. The relationship between glucose and insulin in the blood is then examined. A high value means that you have diabetes.

Correlation between type 2 diabetes and nutrition

There is a clear correlation between diet and type 2 diabetes.

sugar and refined carbohydratesOver the past decades, we have been eating more and more sugar and refined carbohydrates.
This is partly because in many light products the fats were replaced by sugar. With the removal of the fat, the taste was lost, with sugar taste was brought back to the product.

In addition, food manufacturers discovered that sugar has an addictive effect, as a result of which consumers started to eat more of their products.

In 1980, 4.7% of the world’s population had diabetes type 2 while it is currently 8.5%.

Health organizations expect that more people will get type 2 diabetes in the coming century. They consider type 2 diabetes as a major threat to public health.

What is type 2 diabetes?

The body has become insensitive to insulin if you have type 2 diabetes. This is called insulin resistance.

LeverAs a result, the body can no longer properly absorb the glucose from the blood. As a result, blood glucose remains too high.

This high blood sugar is harmful to health. This way it is harmful to the brain, the joints and the nerves.

Do you want more background information about diabetes type 2? Then I advise you to read my extensive article about diabetes type 2. Here you learn, among other things, what diabetes is type 2, what the symptoms are and what complications can occur.

In this article, I will focus further on reversing type 2 diabetes.

Cause diabetes type 2

Because this is important to understand how you can reverse diabetes, I will briefly explain this.

JunkfoodA lot of research is currently being done into the cause of type 2 diabetes. The exact cause is unknown.

What is known is that there is an obvious correlation between diet and the risk of type 2 diabetes.

It is also sometimes said that lifestyle habits such as smoking, drinking and little physical activity cause type 2 diabetes. However, this is not the case.

These are lifestyle factors that increase the risk of diabetes. However, they do not cause diabetes.

oops at doctor consult cartoonIt has been investigated what people eat in different countries and how many people have type 2 diabetes. This has been done for 175 countries.

The study revealed a correlation between the consumption of sugar and type 2 diabetes.

From various studies, the fructose from which sugar is made appears to cause problems.

Sugar consists of 2 molecules, glucose and fructose.

Glucose can be absorbed by all body cells, but fructose is not.

Only the liver can primarily process fructose. In the liver, fructose is partially converted to the usable glucose and fat.

The excess fructose is stored in the liver in the form of glycogen.

However, the capacity of the liver to store glycogen is limited. The surplus of fructose is then stored as fat (source).

This will give you a (non-alcoholic) fatty liver.

If your liver often gets a lot of fructose to process then it becomes contaminated and eventually becomes insulin resistant. Your glucose is then no longer properly absorbed from the blood.

This gives a whole series of health complaints that fall under the denominator of metabolic syndrome.

The liver becomes overloaded by eating fructose in combination with eating more calories than the body needs. The liver therefore becomes insulin resistant.

Most types of sugar consist for half of fructose (and for the other half of glucose). You can therefore also see (added) sugar as the cause of type 2 diabetes.

12 tips to cure type 2 diabetes

Now the cause behind diabetes type 2 is explained, it is time for the tips with which you can reverse type 2 diabetes.

Turning type 2 diabetes around will not be easy for everyone. For many people, this will mean that the lifestyle has to be tackled drastically.

Old habits will have to be canceled and replaced by new, healthier habits. It will take some time before new habits and behavior are ingrained.

healthy lifestyle

Incidentally, I can not promise that the tips below will cure diabetes for everyone in 8 weeks.

How fast you can cure type 2 diabetes depends in part on your current health, your use of medication, the extent to which you are overweight and whether you are really strict with diet and lifestyle advice.

If you follow the tips below, I can promise that the quality of life will improve. And fairly too!

It is also important that you do not see the end of the 8 weeks that I have given as a target point. You will really have to change your eating habits and lifestyle forever if you want to start feeling better again.

As soon as you fall back into old (unhealthy) (eating) habits, it will not be long before symptoms reappear.

diabetes-medicineDiabetes type 2 can not be cured in the sense that it never comes back. With the right lifestyle, you can bring the symptoms of diabetes type 2 into remission.

However, the symptoms of diabetes type 2 will be guaranteed to return to a wrong lifestyle. Furthermore, it is important that you never stop taking medication on your own. Always do this in consultation with your doctor.

At a certain point your blood values, blood pressure and / or cholesterol will be improved so that your doctor considers it justified to stop certain medicines or to reduce them.

A summary of the best tips to cure type 2 diabetes can be found in the infographic below which I have had made.

Eat to beat Type 2 Diabetes infogram

Tip 1: Stop smoking

Most tips that I will give relate to nutrition. These nutritional tips, however, have only limited effect if you smoke. That is why I start with this tip.

Stop smokingThat smoking is not good for your well-being is generally known. Smoking while you have diabetes is even more unpleasant for you than it already is. It is disastrous for your blood vessels and you increase the possibility of a heart attack.

Smoking increases the insulin resistance which is of course very disadvantageous if you have diabetes.

Smoking is so bad that even passive second-hand smoke increases the risk of type 2 diabetes. If you have a partner who smokes in the house, it would certainly help you if it stops smoking or starts smoking outside.

Smoking also increases the risk of various types of cancer such as lung, breast, prostate cancer and gastrointestinal cancer.


If smoking cessation does not work, seek help and discuss this with your doctor. There are medicines and methods that make stopping less heavy.


Tip 2: Move regularly

If you have type 2 diabetes then you have become less sensitive to insulin. You can improve this sensitivity through movement.

With a better insulin sensitivity, your body will be able to absorb more glucose from the blood, which will lower blood glucose.

more movements

To move, your body uses glucose as the main fuel. By burning glucose, you are better able to keep your blood sugar low.

For insulin sensitivity and blood glucose monitoring you can do cardio, strength training and HIIT (high-intensity interval training)

high-intensity-interval-training

That you move is therefore much more important than the training form you choose. I would say choose an activity that you like so that you can keep up and yield it in the long run.

couple joggingIn the case of overweight, your body is also less sensitive to insulin. By moving more you will lose weight. This is conducive to your insulin sensitivity.

The best you move every day for half an hour. If your condition is bad, you can start walking or cycling.

If your shape improves, you can go swimming or even go running.

Always build it up so that your muscles, tendons and joints can get used to the load.

You can also do fitness / strength training. Everything that burns glucose and stimulates blood circulation is good for you.

If you start exercising then you are well advised to monitor how your blood glucose reacts to this. This can become too high or too low due to the efforts.

2.1 Sitting a lot is not good for you

obese because of sitting workIf you have a profession where you sit all day, this is bad for your diabetes. For example, people with a sedentary profession have a higher risk of developing type 2 diabetes.

Sitting less and exercising more ensures better control of the blood sugars.

If you have a sedentary profession, switching to a profession in which you move more is not always an option (but one that you could investigate). What you could do is get up every hour and walk around for a few minutes.

Tip 3: A healthy weight

If you are overweight then you do well to go down until you have reached a healthy weight.

Healthy weightYou will start to feel better for every kilogram that you lose, but it is really important that you continue until you have a good weight.

A good weight is more effective for good blood glucose than medication.

The big ‘secret’ of type 2 diabetes is therefore a healthy weight. As long as you are overweight, you are guaranteed not to get rid of your type 2 diabetes.

Impossible.!!

To get rid of your diabetes it is important that you lose visceral fat. This is the fat that is stored around the organs such as the liver and pancreas. Visceral fat is also called belly fat.

visceral fatAs long as you have too much visceral fat around the liver and the pancreas, you remain insensitive to insulin.

If you lose organ fat, your insulin sensitivity will return. With the recurrence of insulin sensitivity, the blood sugar will decrease and the symptoms of diabetes continue to fall into the background.

Excess visceral fat increases the inflammatory values in your blood as well as the insulin resistance,

This is the reason why nowadays more and more doctors look at the abdominal circumference and do not just calculate the BMI to stare blindly at it.

Someone can have a good BMI and still have too much visceral fat.

measure-of-the-abdominal circumferenceThe fat around the organs will push the belly outwards, creating a belly.

Men should aim for a maximum circumference of 94 cm and women 80 cm.

If you are overweight then it is important that you tackle this. This can be done in various ways.

People with type 2 diabetes can best lose weight with a low-carbohydrate diet, a ketogenic diet, the paleo diet, the Mediterranean diet or through intermittent fasting.

Do not ever lose weight with a low-fat diet or a protein diet. Especially a protein diet is very disadvantageous for people with diabetes.

With a low-carbohydrate diet, you can also lose weight much faster than with a low-fat diet. Low-carbohydrate diets are also better to maintain than low-fat diets


Note: If you use medication for blood pressure and / or to lower the blood glucose and start losing weight then it is wise to do this in consultation with your specialist. By following a diet, your blood pressure or blood glucose in combination with medication may become too low.


3.1 The low-carbohydrate diet

With diabetes type 2, your body can no longer process carbohydrates properly.

glucose-insuline-celAfter eating carbohydrates, these are digested into simple carbohydrates. These simple carbohydrates can absorb your body in the form of glucose through the blood.

With your blood sugar rising, your pancreas starts to produce insulin. This hormone is needed to absorb the glucose from the blood in the cells.

In people with type 2 diabetes, this system no longer works as it should work. This makes the blood sugars too high with all the harmful consequences.

When the type 2 diabetes develops, the pancreas starts to produce more and more insulin because the body has become increasingly insensitive to this hormone.

At a certain point, the pancreas becomes exhausted and it will then produce less insulin. The mechanism of insulin generation and glucose recording has then become completely out of balance.

Stopping overloading this system is very effective for reversing type 2 diabetes. You can do this by eating low carbohydrate.

low-carb-diet

By limiting the amount of carbohydrates we eat, the mechanism of insulin production and insulin sensitivity is less affected so that recovery can occur.

Many studies have already been conducted which have proven the effectiveness of low-carbohydrate diets in type 2 diabetes.

A low-carbohydrate lifestyle also appears to be favored in the long term for type 2 diabetes.

The type of carbohydrates that raise the blood sugar

The carbohydrates in plant food consist of a mix of starches, sugars and fibers. These ratios vary per food source. For example, potato, wheat and parsnips contain a lot of starch.

Banana, pineapple and mango are examples of fruits that contain a lot of sugar. And you will find a lot of fiber, for example, in pears, oranges and blueberries.

fiber vegetables

You will understand that every food has a different effect on blood sugar. It is the sugars that make the blood sugar rise the fastest.

The blood sugar will increase due to the starch, but less quickly as with sugars.

The dietary fibers ensure that the food leaves the stomach more slowly so that the sugars and starch do not enter the small intestine as quickly.

In the thin, the glucose is extracted from the food and released into the bloodstream. By eating fiber, the blood glucose rises less hard after the meal.

Fibers are also a form of carbohydrates, but they are not broken down into glucose and the blood sugar does not rise.

parsnipIf you are going to calculate how much carbohydrates a vegetable or fruit type contains, you can subtract the fiber component from it.

For example, parsnip contains 17 grams of carbohydrates per 100 grams of which 5 grams of fiber. If you eat parsnip then 17 grams – / – 5 grams = 12 grams of carbohydrates will be converted to glucose.

The indigestible carbohydrates in and dietary fibers in plant foods are also called prebiotics. They play an important role in keeping the intestinal flora healthy and stimulate the growth of lactobacilli and bifidobacteria in the large intestine.

A known probiotics is inulin. Inulin has been shown to improve with type 2 diabetes.

How much carbohydrates can you eat?

In low-carbohydrate diets, some people feel that you are not allowed to eat carbohydrates. What is not the case.

Good results are achieved in people with diabetes with strict low-carbohydrate diets. In some studies, one could only eat 20 grams of carbohydrates per day, which is extremely little. Remember that carbohydrates are also found in vegetables and fruit. Eating fruit is then excluded in any case.

macronutrient-ketogenic-diet-At 20 grams of carbohydrates per day, you will have to replace the carbohydrates for fats. You are talking about a ketogenic diet and not a low-carbohydrate diet.

In a ketogenic diet, your liver will produce ketone bodies that serve as an alternative fuel for glucose.

Your body becomes a fat-burned machine with a ketogenic diet which will use an alternative energy source (ketone bodies).

With a ketogenic diet, you can not eat fruit and only a few types of vegetables because of the carbohydrates. As a result, you can eventually get a shortage of certain nutrients such as minerals and vitamins.

low-carbohydrate dishFortunately, excellent results are also achieved with more moderate low-carbohydrate diets.

In both people with diabetes type 2 and type 1, there is an improvement by following a low-carbohydrate diet.

With a moderately low-carbohydrate diet, you can eat fruit, lots of vegetables and there is even room for healthy carbohydrate sources such as oatmeal.

Every body reacts differently to carbohydrates. It is important that your blood glucose does not exceed 8 mmol / L after the meal. Above this level, you can eventually get nerve damage and other complications.

blood sugar-measuringHow much your blood glucose increases after a meal depends on the amount of carbohydrates you have eaten, the amount of dietary fiber, the type of carbohydrates and your insulin sensitivity.

If you start with a low-carbohydrate diet then it is important to measure your blood glucose before and after the meal.

You can then adjust the amount of carbohydrates you eat up or down depending on your glucose.

The general rule is that the more carbohydrates you eat, the more your blood glucose will rise. Only by measuring your glucose can you adjust in food and possibly medication use.

Tip 4: Proteins

If you start eating low on carbohydrate, you will have to replace part of your carbohydrates for proteins and fats.

Protein sourcesProteins have hardly any influence on blood sugar levels and ensure that you have a satisfied feeling after a meal.

This is because proteins digest more slowly than carbohydrates, so it takes longer before they leave the stomach. This also helps with weight loss because you have less need for a snack between meals.

Rich in proteins are meat, fish, poultry, dairy, nuts and legumes. Two protein sources have additional benefits for people with diabetes. These are eggs and Greek yogurt.

4.1 Eggs

In people with diabetes and metabolic syndrome, eggs appear to improve insulin sensitivity, reduce inflammatory levels and improve cholesterol.

4.2 Greek yogurt

Greek yogurt appears to improve blood sugar.

People with type 2 diabetes turn out to be able to lose weight with Greek yogurt in the diet.

Tip 5: Fatty acids

The right fatty acids are important if you want to reverse type 2 diabetes.

5.1 Nuts

Nuts are a good source of omega 3 fatty acids, fiber, and proteins. Nuts help reduce blood glucose, HbA1c values and LDL cholesterol.

You do not have to eat much. A small hand per day is enough. More than 30 grams of nuts per day offer no additional health benefits.

If you still want to lose weight keep in mind that nuts are very rich in calories. They contain about 650 kcal per 100 grams. A handful of nuts (30 grams) is therefore already good for 200 kcal, about 10% of your daily calorie requirement.

You can eat all the nuts, they are all healthy. Walnuts and almonds are also seen as the most healthy nutty varieties.

Because each note has its own specific health benefits, it is best to alternate the types or eat a nut mix.

unroasted nuts


The best you eat is unroasted nuts. These are not heated so that the healthy omega 3 fatty acids have not oxidized. And by eating unsalted nuts you prevent your blood pressure from becoming too high.


Peanuts are not nuts but legumes. It is better not to eat these often or not at all. Peanuts contain a lot of omega 6 fatty acids and disrupt a good omega 3 omega 6 balance.

We already get enough omega 6 in relation to omega 3. If the omega 6 becomes too high compared to omega 3, it actually promotes infections.

5.2 Fatty fish

Omega 3 is a collective name for certain polyunsaturated fatty acids. The most important are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

baked-salmonALA is an essential fatty acid, the body can not make it yourself and it must be obtained through the diet.

EPA and DHA can make the body from ALA. Because the body can not do this efficiently, it is better to also get EPA and DHA from food.

Fatty fish such as salmon, herring, mackerel, anchovies and sardines contain a lot of EPA and DHA. These fatty acids from fish improve fat metabolism, blood pressure and keep the blood vessels healthy.

These fatty acids also reduce infections in people with diabetes.

For the EPA and DHA fatty acids, you can eat a fatty fish twice a week and / or use fish oil, krill oil or algae oil capsules.

5.3 Olive oil

Olive oil is also a good source of vigorous omega 3 fatty acids and antioxidants. It reduces the risk of cardiovascular disease and improves cholesterol levels.

5.4 Coconut oil

extra-virgin coconut oilCoconut oil contains mainly fatty acids from medium chains (MCT, Medium Chain Triglycerides). This is in contrast to most fats.

The MCTs are healthy and good to take in diabetes. They help to lower blood sugar and increase insulin sensitivity.

Because coconut oil is resistant to high temperatures, it is ideal for baking or stir-frying.

 

Tip 6: Eat a lot of fiber

dietary fiberDietary fiber has been shown to help keep blood glucose and insulin levels low. They also help to prevent complications in type 2 diabetes.

You have soluble and insoluble fibers. Both are good to eat. The insoluble fibers do have the greatest effect.

The soluble fibers ensure that the blood sugar levels gradually increase after the meal.

The insoluble fibers seem to increase blood glucose less. Both types of fiber are therefore important to eat.

Dietary fiber is not only important in diabetes, it is always important for good health and should not be lacking in a healthy diet. For example, eating fiber rich reduces the risk of cardiovascular disease and lives longer with fiber-rich food.

Men must aim for about 38 grams of fiber per day. For women, this guideline is 25 grams per day.


It can be quite difficult to get enough fiber from your diet, that’s why I give a list of foods rich in fiber.


You can find dietary fiber:

  • Vegetable; carrots, beetroot, broccoli, artichoke and Brussels sprouts in particular
  • Legumes; lentils, kidney beans, split peas and chickpeas in particular
  • Fruit; pears, strawberries, avocados, apples, raspberries and bananas in particular
  • Seeds; pumpkin and sunflower seeds in particular pips
  • Nuts; almonds, coconuts, pistachio nuts and walnuts in particular
  • Whole grain cereals
  • Quinoa
  • Sweet potatoes
  • Dark chocolate

About the above high-fiber foods a number of comments specifically for people with diabetes.

6.1 Sweet potatoes

Sweet potatoes are rich in carbohydrates, but they are slowly converted into glucose and are therefore the responsible alternative to regular potatoes.

Sweet Potato

Because sweet potatoes are rich in carbohydrates, they do allow blood glucose to rise, so do not eat too much. Sweet potato contains 20 grams of carbohydrates per 100 grams.

As a bonus sweet potato contains more vitamins and minerals than regular potatoes. Sweet potato contains beta-carotene, vitamin A, B vitamins, calcium and magnesium.

6.2 Whole Grains

Wholegrain cereals are preferred over processed grains (wholemeal bread instead of brown or white bread for example).

oatmeal-blackberriesKeep in mind that grains contain a lot of carbohydrates. One slice of wholemeal bread already contains 14 grams of carbohydrates, which is very hard.

Instead of (wholegrain) bread, it is best to eat oatmeal as a source of carbohydrates and fiber.

Oatmeal is seen by many as the healthiest grain there is. It is an unprocessed (wholemeal) grain and is known as a good source of slow carbohydrates rich in essential minerals.

For people with diabetes, oatmeal has another important health benefit. Oatmeal is rich in a soluble fiber (beta-glucans) which has a positive effect on blood glucose and cholesterol.

There are also studies showing that beta-glucans reduces insulin resistance in people with type 2 diabetes.

Oatmeal pancakes

People with diabetes also appear to respond better to insulin by eating oatmeal. Blood glucose also improved.

You can make porridge from oatmeal, but you can also make pancakes.

Do not buy oatmeal which is sold as quick to prepare. This is oatmeal which is very finely ground. As a result, the oatmeal is quickly digested and the blood sugar quickly rises.

6.3 Pure chocolate

Pure chocolate is very rich in fiber and offers many health benefits thanks to the high concentrations of antioxidants.

99-procent-cacaoThe disadvantage is that sugar is also processed in chocolate. Therefore choose dark chocolate with the highest possible cocoa content (preferably 80%, but more is better), which contain less sugar.

See dark chocolate as a treat and keep it on occasion, 1 piece of dark chocolate per day so you do not too much disturbed your blood glucose.

Instead of pure chocolate, you can also use raw cocoa nibs or raw cacao powder if you want to take advantage of the health benefits of chocolate.

It contains no sugar at all and it also contains 7 times as many antioxidants as dark chocolate because it is not heated.

6.4 Quinoa

Quinoa is also rich in essential minerals.Quinoa is a pseudographer and ideal as an alternative to (white) rice. This is because the carbohydrates of quinoa are slowly converted to glucose.

Quinoa is rich in carbohydrates (63 grams per 100 grams), so eat it in moderation.

Quinoa is also rich in proteins, which gives them a more saturated feeling than rice. This helps you to eat less and lose weight.

Quinoa is also rich in essential minerals.

6.5 Superfoods with fiber

Because it is difficult to get enough fiber you can supplement with certain superfoods.

spoon-chiazaadA superfood rich in fiber is chia seed.
Chia seed has a positive effect on blood glucose, blood pressure and inflammation.

Chia seed is not only rich in fiber, it also contains antioxidants that benefit people with diabetes. It contains chlorogenic acid which ensures that there is less glucose in the blood after a meal.

Linseed is another superfood that is rich in fiber.

Linseed helps to keep blood glucose stable and improves A1c levels in people with type 2 diabetes.

Another important characteristic of linseed is that it improves insulin sensitivity.

Tip 7: Minerals

If you have diabetes, then two minerals are extra important. These are magnesium and chromium.

7.1) Magnesium

Magnesium is an essential mineral for our health. It is involved in some 700 processes in your body.

magnesium malate supplementBy taking sufficient magnesium in your diet, you ensure that the insulin resistance is r7.2) Chromeeduced and that the blood glucose stabilizes.

You can take magnesium in the form of magnesium supplements.

You can buy the best magnesium malate for this.

Magnesium malate is a combination of magnesium and malic acid. Magnesium is absorbed better by this combination. In addition, malic acid supports your glucose metabolism.

Certain foods are also rich in magnesium. You can eat nuts, avocado, fatty fish, seeds, green leafy vegetables and (in moderation) dark chocolate.

7.2) Chrome

broccoli-ChromiumChromium (or chromium) is a mineral of which we need little and therefore falls into the category of trace elements.

You can find chromium in most types of vegetables, fruit, whole grain cereal products and nuts.

In small quantities, it is also in meat.

Chromium is important in your glucose and fat metabolism, it reduces your insulin resistance and helps to stabilize blood sugar.

Tip 8: Herbs

People with diabetes benefit from certain herbs. These are:

  • Cinnamon
  • Berberine
  • Fenugreek seed
  • Garlic
  • Turmeric
  • Ginger
  • Onions
  • Black cumin
  • Ashwagandha

These herbs can provide the last piece of improvement needed to reverse type 2 diabetes. Provided you have successfully implemented the most important lifestyle changes.

Below I will discuss these herbs separately.

8.1 Cinnamon

Cinnamon imitates the effects of insulin and promotes the absorption of glucose from the blood into the cells. This helps to cinnamonlower blood glucose.

With cinnamon, you can lower your blood sugar by up to 29% (!) (Source, source, source). Cinnamon (extract) is therefore a very useful dietary supplement for people with diabetes.

Cinnamon can be used in the preparation of dishes. For example, a pinch of cinnamon is tasty because of the oatmeal porridge. You can also sprinkle cut pieces of apple with it.

Cinnamon also appears to improve insulin sensitivity.


Note: eating too much cinnamon is not good for you. Here you can get liver poisoning or cancer. Chinese cinnamon can be safely used in a dose of 0.5 to 2 grams per day. Ceylon cinnamon can safely be used up to 5 grams per day.


8.2 Berberine

berberineAnother herbal extract that you can benefit from is berberine. It has been used in Chinese medicine for centuries and it lowers blood glucose and cholesterol.

Berberine works so well in lowering blood glucose that it often works even better than medications intended for this purpose.

If you use medication consult your pharmacist first if you can start using berberine. Berberine can negatively affect the effects of certain types of medicines.

Some people may get diarrhea, constipation or abdominal pain from berberine.

8.3 Fenugreek seeds

Fenugreek seedsFenugreek seeds are a seed seeds that you can buy at most health food stores. It is mainly used in curry but also in pastries and bread in Arabic cuisine.

In the Netherlands, fenugreek seed is used for fenugreek cheese, in a similar way to cumin cheese. Short Description: Fenugreek Cheese – Gouda. Premium Quality. Fenugreek cheese is a slightly nutty flavour because of the Fenugreek seeds. The fenugreek seeds are very healthy and nutritious and it is said that these seeds are great for your digestive system.

People with type 1 and 2 diabetes benefit from fenugreek seed. It lowers the blood sugar.

8.4 Garlic

Feel free to taste your food with a clove of garlic. It helps for lower blood glucose and lowering LDL cholesterol.

Garlic also protects against infections.

8.5 Turmeric

Turmeric (yellow root) is a herb that is widely used in Asia. For example, it gives the yellow color to curry powder in which it is processed.

Turmeric has many health benefits, too many to mention here.

People with diabetes do well to regularly use turmeric in the kitchen. It lowers blood sugar and the risk of cardiovascular disease.

Turmeric also supports the functioning of the kidneys which is important for glucose control.

8.6 Ginger

Fresh GingerGinger is an herb that is widely used in the kitchen worldwide.

Ginger is good for health and for people with diabetes in particular.

Ginger causes a decrease in blood sugar and HbA1c levels.

Ginger also improves insulin sensitivity

 

8.7 Onions

Onions can lower blood sugar in people with diabetes.

Studies show that meals containing onions for lower blood sugar after meals provided people with diabetes.

8.8 Black cumin

black CumingIn people with diabetes, black cumin reduces the high blood sugars.

Black cumin also protects against certain complications associated with diabetes.

 

8.9 Ashwagandha

Ashwagandha is also called Indian ginseng.

It is an herb that is used in traditional Indian herbal medicine.

In both healthy people and people with type 2 diabetes, ashwagandha reduces the blood sugar.

Tip 9: Dietary supplements

Besides herbs, you could use a number of food supplements.

With dietary supplements, just as with the use of herbs, they can take care of the dots on the i. They only make sense if you have adjusted your lifestyle completely.

9.1 Glucomannan

GlucomannanA nutritional supplement that benefits people with diabetes is glucomannan.

It is root tuber from Asia and for sale as a supplement.

It causes carbohydrates to digest more slowly.

In addition, it is good for your cholesterol and blood pressure.

 

9.2 Alpha lipoic acid

Alpha-lipoic acid is a coenzyme and reduces insulin resistance in people with type 2 diabetes.

9.3 Vitamin C

People with diabetes benefit from vitamin C.

It ensures lower blood sugar and is also good for blood pressure and inflammatory values.

For these effects, you need 1000 mg of vitamin C daily which is too much to get out of the diet.

Vitamin C occurs naturally in fruits and vegetables. You can supplement this with (unsweetened) vitamin C tablets or powder.

Tip 10: Apple cider vinegar

A home-garden-and-kitchen remedy that is very enthusiastic about the health community is apple cider vinegar.

It offers many health benefits and especially for people with diabetes it has a number of powerful properties.

apple cider vinegar

Apple cider vinegar helps in losing weight, lowering blood sugar and improving the symptoms of diabetes.

Apple cider vinegar causes blood glucose to rise less after a meal and it also improves insulin sensitivity.


If you inject insulin or take medicines that stimulate the production of insulin, apple cider vinegar is not such a good idea. Your blood glucose can then become dangerously low.


Tip 11: No stress

Stress is always bad for you but worse if you want to get rid of diabetes.

mindfulness-at the officeFor example, stress increases blood pressure and causes higher cortisol levels (the stress response hormone). A disruption of cortisol causes a higher blood sugar.

Under the influence of cortisol, it will also be much more difficult to lose fat around the abdomen because fat is retained and stored under the influence of cortisol.

For many people, work is a source of stress.

If you experience a lot of stress at work, you can discuss this. Perhaps you can get another job which is less stressful or you can get help with your work.

Finding a less stressful job can also be an option.

In any case, ensure a better balance in your life.

Also provide moments of relaxation with, for example, yoga or mindfulness. This will already improve insulin sensitivity

Tip 12: Let certain things stand

If you want to cure diabetes, not only are the things you need to do or eat important. The things that you should not do or eat are, I think, even more important.

Don't eat thisSomething you should not do is smoke and do not get out of your chair. And so there are things that you better not eat.

If you do eat these things then the other things you do or eat are actually of little use and you frustrate your goal to cure type 2 diabetes.

What you better not eat are added sugars, refined carbohydrates and trans fats.

To clarify this, I give you an overview of foods that contain these with an explanation below.

12.1 Fruit juice

Fruit juice is seen as a healthy drink. However, the effect of fruit juice on blood sugar is the same as that of soft drinks. This also applies to fruit juices which are 100% fruit juice and do not contain added sugars!

Fruit juice is full of fructose, the type of sugar that causes type 2 diabetes.

The problem with fruit juice is that the fibers of the fruit have been filtered out. As a result, the absorption of the sugars is not delayed as is the case when eating fruit.

Fruit juice versus Fresh Fruit

So keep it when eating fresh fruit and let the fruit juices stand.

12.2 Dried fruit

Dried FruitsA lot of moisture is lost when fthe ruit is dried. This makes the amount of sugar more concentrated. For example, raisins contain 4x as much sugars as grapes.

If you want to cure diabetes then you better go for fresh fruits that are low in sugars.

Fruits that contain few sugars are strawberries, raspberries, blueberries, blueberries, cranberries, lime, lemon and grapefruit.

12.3 Soft drinks

Soft drinks are at the top of the list of the wrongest things that you can take.

Soft drinks and sugarsSoft drinks are full of sugar and because these sugars are liquid they will be absorbed directly by the blood. Soft drinks also offer no nutritional value.

Another point with liquid calories from sugars is that your brain does not register this in the same way as calories from solid foods.

Liquid calories from sugars do not provide a feeling of satiety so you do not automatically correct by eating less.

You will probably not be surprised that the drinking of soft drinks is associated with the worsening of insulin resistance.

Drinking soft drinks not only causes the insulin resistance to worsen, but it also causes abdominal fat, it reduces the metabolism and increases the risk of cardiovascular disease. Enough reasons to no longer buy soft drinks.

glass of water with lemonSoft drinks that are sweetened with sweeteners also have a negative effect on your insulin and blood glucose. It is therefore better to leave these as well if you want to cure type 2 diabetes.

What you can drink is water, (green) tea, herbal tea and coffee.

This may initially be very boring if you are used to drinking soft drinks. You will therefore have to be more creative.

So on hot days, you can track yourself on spring water with bubbles in which you do a slice of lemon or lime and ice cubes.

Coffee contains antioxidants and drinking coffee has a correlation with a lower risk of type 2 diabetes. Drink your coffee black or possibly with a small splash of cream.

The only responsible sweetener that does not raise blood sugar or insulin is stevia. Stevia even appears to lower blood sugar.

You have to use pure stevia, which is for sale at health food stores.

Green tea contains a unique antioxidant which ensures that the liver delivers less glucose and improves insulin sensitivity.

The best thing you can drink is just water. Your kidneys regulate the excess blood glucose by draining it through the urine.

For this, it is necessary that you drink enough water.

12.4 Refined carbohydrates

Refined carbohydrates are industrially processed carbohydrates. A well-known example is a flour.

white breadTo make flour, the fibers are stripped of the grain after which it is finely ground.

This process produces carbohydrates which are broken down into glucose much more quickly by the body.

This causes you to experience a peak in blood glucose after eating such carbohydrates.

Refined carbohydrates that regularly come on the table with many people are bread, cereals, white rice and pasta.

es, cakes, energy bars, rusks, crackersIn the form of snacks you also often encounter refined carbohydrates. You can find them in cookies, cakes, energy bars, rusks, crackers and bagels.

Refined carbohydrates are not only bad for your blood glucose. They also appear to affect memory in people with diabetes.

In some study, it has been shown that replacing ordinary bread with wholemeal bread led to an improvement in blood glucose in people with diabetes.

This also improved blood pressure and cholesterol.

12.5 Trans fats

If there is something that scientists agree on, it is that trans fats are harmful to health.

Trans fat friesTrans fats have no effect on blood glucose, however, they are associated with insulin resistance, an increase in inflammatory values, an increase in abdominal fat and a deterioration of cholesterol.

Trans fats therefore increase the risk of cardiovascular disease. Something that you can not have if you have diabetes because you already have an increased risk of cardiovascular disease.

Trans fats are produced by the processing of vegetable oils. This processing is also called the hardening or hydration of fats.

This processing is done to improve the shelf life and structure of fats (without taking into account the consequences for health).

You can find trans fats in most margarines, baking and roasting products, peanut butter, pastries and coffee creamers. They are often also in snacks, cookies and even in frozen meals.

trans fat margarineTrans fats are so bad for health that they are already banned in some countries. There are also countries that have already announced to ban trans fats.

In most countries, people rely on self-regulation of the food industry and trans fats are still being processed in our food (less than 10 years ago).

The worst thing is that you are not obliged to declare trans fats on the packaging.

However, if you see something like ‘vegetable fat, partially hardened’, ‘hardened fat’ or ‘hydrogenated fat’ on the packaging, then you know that there are trans fats in the product and you can leave the product better.

12.6 Dairy products with a taste

Yogurts and milk drinks with a taste are not a good idea if you want to cure diabetes.

Do not be tempted by cries like ‘light’, ‘fat free’ or ‘0% fat’.

Greek yogurtYoghurts and milk drinks with a taste often contain added sugars. And usually not a bit too.

You can best choose real, natural, Greek yogurt. It is rich in proteins and contains few carbohydrates.

The proteins in Greek yogurt make you less hungry less so that you eat fewer calories.

Greek yogurt also appears to improve blood sugar.

To flavor your Greek yogurt you can use some fresh fruits such as strawberries or blueberries.


Beware of Yoghurt Greek style. This is fake Greek yogurt which does not have the health benefits of real Greek yogurt because it contains more carbohydrates and much less protein.


12.7 Breakfast cereals

Virtually all breakfast cereals are sweetened with a form of sugar. Let me put it this way; I have not yet been able to find unsweetened cereal in the supermarket, but maybe they do exist.

breakfast cerealsApart from the sugar used in breakfast cereals, they are also processed (refined) carbohydrates.

The combination of sugar and processed carbohydrates in breakfast cereals ensures that your blood glucose gets a boost by eating it. Not a good start of the day seems to me.

Eating breakfast cereals is also high on my list of the worst things you can eat in diabetes.

granolaAlso, beware of breakfast cereals which claim to be healthy like the granola’s which are on the shelves nowadays.

These may not be as bad as traditional breakfast cereals due to the use of nuts and seeds, but often also contain a lot of added sugar such as honey, syrup, corn syrup or just sugar.

As an alternative to breakfast cereals, you can use oatmeal or a muesli with no sugars added.

 

12.8 All forms of sugar

Some people think that natural sugars are less bad than granulated sugar. One uses honey, maple syrup or agave syrup as an alternative to granulated sugar.

Agave syrupThe difference between honey and granulated sugar, for example, is that honey is not processed and granulated sugar.

But whether you use granulated sugar or honey, they have the same effect on blood glucose, insulin and they also increase inflammation markers in the blood.

If you want to get rid of your diabetes, you should avoid all forms of sugar as much as possible. There is (unfortunately) no such thing as a ‘good’ sugar.

To make your food sweet you can possibly use pure stevia which you can buy at health food stores. This is the only sweetener that does not increase insulin.

12.9 Most food is not okay

It is impossible to be complete with everything that is bad for you. If I had to make an estimate then I think 90% of the food supermarketsyou find in the supermarket is not suitable for you if you want to cure diabetes.

With the above points, I have mentioned and explained a number of large and important product groups that you can avoid better.

As a rule, you can eat anything that is unprocessed (assuming normal portions) and you must be alert to processed food.

With processed food, you will always have to read the ingredients.

Everything that sugar is added to, everything that contains refined carbohydrates and everything that contains trans fats is by definition bad for you. This regardless of any health claims that are made on the packaging. Also be aware of the many names that are used for sugar.

The tastiest recipes and best tips to reverse type 2 diabetes?

With this recipes cooking book from; Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs  it becomes clear that reversing diabetes is not a difficult task.

Everything in the book is all about lowering and stabilizing blood sugar levels. An additional effect of the cookbook is that you will also lose weight if you are overweight.

It teaches you that it is not necessary to grow old with diabetes, regardless of what your age is or how long you are already suffering from type 2 diabetes.

In the “Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs you learn everything you need to give your health a boost.

Recipes

Below I give you some recipes that fit in a diet that allows you to reverse type 2 diabetes.

Recipe 1: oatmeal with walnut & blueberries

This recipe is suitable as breakfast and consists of exclusively responsible ingredients.

atmeal with walnut & blueberries

The oatmeal is a good source of slow carbohydrates. The blueberries are low in sugar and a source of main antioxidants. The cinnamon ensures that the blood sugar does not rise too much and the walnuts are a perfect source of omega 3 fatty acids, proteins and fibers.

Ingredients (for 1 person):

  • 30 grams of oatmeal
  • 30 grams of blueberries
  • A cup of water
  • Half a cup of unsweetened almond milk
  • 15 grams of walnuts
  • A pinch of cinnamon (to taste)

Preparation:

  1. Heat the over for at 180 degrees.
  2. Cover an oven plate with baking paper and spread the oatmeal over it.
  3. Bake the oatmeal for 20 minutes until it is golden brown.
  4. Bring the water with the almond milk in a pan to the boil and add the oatmeal. Leave it on a low heat until the oatmeal has become soft and creamy.
  5. Turn off the heat and add the blueberries, walnuts and cinnamon and stir.
  6. Put the whole in a dish to serve. Add some blueberries to garnish.

Incidentally, it is not necessary to put the oatmeal in the oven first, this brings out the taste of oatmeal a bit more. If you are in a hurry, you can skip this.

You can combine it yourself with oatmeal and different fruits. The combination with strawberries or raspberries is also recommended. These fruits also do not contain many natural sugars.

You can also add a teaspoon of chia seed to your oatmeal. This gives you extra fibers which ensure that you feel full after breakfast.

Tip: if you want the sweetener a little sweeter then you can at last add a few drops of pure stevia.

Recipe 2: Poached egg with yoghurt sauce

This recipe is suitable as breakfast or lunch. It is rich in proteins so that you can resist it for a long time. All ingredients are responsible if you have or want to reverse diabetes.

Poached egg with yoghurt sauce

The salmon contains the important omega 3 fatty acids EPA and DHA which improve fat metabolism. Greek yogurt helps to improve blood sugar. The eggs improve insulin sensitivity and the turmeric lowers blood sugar.

Ingredients (for 1 person):

  • 50 grams of real Greek yogurt (natural)
  • A pinch of turmeric
  • Half a tablespoon chopped fresh dill
  • Juice of 1/4 lemon
  • 1 teaspoon of horseradish
  • A pinch of white pepper
  • Salt to taste
  • 1 small and hard whole wheat bun
  • 2 slices of smoked salmon
  • 2 poached eggs
  • A tablespoon of sliced chives

Preparation:

  1. Put the Greek yogurt in a dish with the turmeric and stir until it is golden.
  2. Add the dill, horseradish, white pepper and some salt to the Greek yogurt and stir well.
  3. Poach the eggs in boiling water.
  4. Cut the wholemeal bread roll and fill each half with a slice of smoked salmon, the poached egg and the yogurt sauce.
  5. Sprinkle the buns with yogurt sauce and enjoy.

Tip: do you want to replace fewer carbohydrates than the wholewheat sandwich by a wholemeal rice waffle or leave the sandwich completely and add some raw vegetables. Thanks to the many proteins in this dish, you do not have to worry about getting hungry again.

Recipe 3: Courgetti bolognese with mushrooms

Courgetti is a responsible alternative to carbohydrate-rich spaghetti.

Courgetti bolognese with mushrooms

spirelliCourgetti is made from zucchini with the help of a spiral cutter. A spiral cutter (spirelli) makes beautiful strings of vegetables such as zucchini, carrot and cucumber.

For this recipe, we make spaghetti of zucchini. Zucchini contains only 3 grams of carbohydrates and 16 kcal per 100 grams.

The beauty of Italian food is that you can use a lot of garlic and olive oil.

Both are discussed in this article and are good for you if you have diabetes and want to reverse.

Ingredients (1 person):

  • Zucchini that you make courgetti
  • 1 tablespoon extra virgin olive oil
  • 1 onion cut into small pieces
  • 2 cloves of garlic, finely chopped
  • 1 large carrot cut into cubes
  • 150 grams of mushrooms (kind to taste) cut into pieces
  • 1 teaspoon of apple cider vinegar
  • 200 grams of peeled canned tomatoes
  • A half tablespoon of sliced basil
  • Salt and pepper to taste

Preparation:

  1. Fry the onion, carrot, garlic in a tablespoon of olive oil until the carrot is soft
  2. Add the mushrooms, tomatoes, apple cider vinegar and herbs. Boil the whole until it is nicely concentrated
  3. In a separate pan, do the courgetti with a tablespoon of olive oil and a dash of water. Heat the courgetti for 5 to 8 minutes without being overcooked and weak.
  4. Put the zucchini in a bowl and spoon over the bolognese sauce of the mushrooms and feast.

Finally, I wish you every success with reversing diabetes. If you have any questions, do not hesitate to contact them below. I will then try to answer your questions as quickly as possible.

Quickly burn excess pounds and belly fat with simple make slimming recipes

Did you know that research shows that 1 in 3 just arrives from a diet instead of waste?

That’s why I tell my clients I don’t like to advise a diet, but I like to help them to change the lifestyle

For that reason, I advise this modern weight loss method that is easy to maintain and completely avoids the yo-yo effect.

You will receive delicious recipes for rapid fat burning with lasting results.

Discover how you lose several kilos per week with tasty and easy to make slimming recipes:

                                  

Important: Leave your reaction and any additions below.

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

 

 

14 tips for a flat belly and more tight Belly! Plus Exercises Schedule

14 Golden Tips for a Flat & Tight Belly + Exercises Schedule

 

14 Golden Tips for a Flat & Tight Belly + Exercises Schedule

Excess belly fat is one of the biggest health risks today.

Nobody likes a belly, but the reality is that a large part of the Western population carries a lot of belly fat.

Visceral fat, better known as belly fat, causes a large number of health risks such as obesity, high blood pressure, type 2 diabetes and even cancer.

That is why getting a flat stomach is not only a matter of beauty but also the best for your health.

In this article, I give you 14 golden nutrition tips to burn body fat and get rid of your tummy forever.

What you discover in this article is:

  • The secret of oily fish to get a flat stomach
  • Why stress is your biggest enemy if you want to lose weight
  • The best oil to cook healthier and burn belly fat
  • With which great method you can lose weight healthy and permanently (the commerce does not talk about this)
  • And of course much more ..

Tip # 1: Eat fatty fish every week

Fatty Fish - Man with a big fish in his armsLet’s start with oily fish. ‘Fatty fish? But Tommy, that’s all right? “It sounds a bit contradictory, but oily fish is incredibly healthy!

Fish is full of important nutrients such as proteins, vitamins and minerals. Fatty fish also contains a lot of vitamin D, which people often have a shortage of.

In addition, oily fish is rich in omega 3 fatty acids. Omega 3 fatty acids fall under the healthy fats and are crucial for your body and brain to function optimally.

The health benefits of omega 3 fatty acids include:

  • The reduction of your cortisol content
  • The stimulation of fat burning
  • Counteracting depression and anxiety
  • Helps you keep supple joints and strong bones

Many studies have shown that people who regularly eat fatty fish have a lower risk of heart attacks, strokes and cardiovascular diseases.

It has also been scientifically proven that fish oil supplements help adults and children with the fatty liver disease. The omega 3 fatty acids counteract fatty liver and reduce belly fat.

Fatty fish that I advise you to eat are:

  • Mackerel
  • Salmon
  • Herring
  • Trout
  • Sardines
  • Tuna

To benefit from the health benefits of omega 3 fatty acids you will have to eat oily fish at least once or twice a week. Is that not going to work? Then buy fish oil supplements.

Tip # 2: Reduce stress in daily life

Stress in Daily LifeBelieve it or not, but stress can provide more belly fat. The culprit is cortisol, the stress hormone that is released when you have a lot of long-term stress.

Research shows that a high cortisol value increases appetite and stimulates fat storage in the abdominal area!

You often see people eating more when they have stress. This is rather pointless because solving stress should be a priority and not the consuming of more food.

Are you a woman and do you suffer from overweight? Then pay extra attention. Because women with a large waist appear to produce even more cortisol in response to stress. Increased cortisol contributes in that way further to fat increase around the abdominal area.

To get a flat stomach it is advisable to do activities that work de-stress.

For example, think of:

Tip # 3: Avoid simple carbohydrates

no Candy signDo you wonder which carbs are bad? Then we really end up with refined, or simple, carbohydrates.

Eating a lot of refined carbohydrates ensures that getting a tight stomach becomes an impossible task.

Simple carbohydrates, also known as fast sugars, no longer contain fiber-rich parts. You can see simple carbohydrates as an empty product.

They have been processed in such a way that all important nutrients have been removed during the production process. Think of vitamins, minerals and fibers.

 

Food products that contain a lot of simple carbohydrates:

  • Soft drinks
  • Cookies
  • Pastry
  • Candy
  • Cornflakes
  • Potato chips
  • White bread
  • Fast food
  • White rice
  • Ready-made meals

Avoiding simple carbohydrates helps to lose belly fat. Diets with less than 50 grams of refined carbohydrates per day contributed to the loss of belly fat in overweight people.

You do not have to follow a strict low-carbohydrate diet right away. Some researchers suggest that replacing simple carbohydrates with complex (multiple) carbohydrates is enough to improve your health and reduce excess belly fat.


In a long-term American cardiac study, the Framingham heart study, scientists have been conducting cardiovascular disease research for more than 65 years. This has shown that people who eat mainly complex carbohydrates have a 17% less chance of being overweight than those who consume refined carbohydrates.


Tip # 4: Eat more eggs

Your partner will probably be less happy with it on the couch in the evening, but eggs can help you to lose weight.

Eggs are cheap, low in calories, rich in protein and a source of all kinds of nutrients.

Eggs at breakfast help you to eat less the rest of the day. Protein-rich foods have been shown to reduce appetite and give your stomach a fuller feeling.

Do you want to reduce belly fat? Cook some eggs!

Tip # 5: Replace baking and frying butter for coconut oil

It is very unfortunate that many people do not have coconut oil at home. Coconut oil is in fact very healthy!

Several studies conclude that coconut oil temporarily stimulates the metabolism. But it gets even better because coconut oil proves to be particularly useful in combating harmful stomach fat.


In a study of obese men, it appears that the daily addition of 2 tablespoons of coconut oil to their diet is sufficient to reduce the waist fat by 2.54 cm.


Yet another study looked at a group of women following a low-calorie diet. The women who took 2 tablespoons of coconut oil a day had a decrease in waist size, while the soy oil group had a slight increase in waist size.

Tip # 6: Eat more fruits and vegetables

Fruit and VegetablesI do not have to tell you that vegetables and fruit are very healthy. But did you know that they are your best friend when it comes to getting a tight stomach?

Besides the fact that fruit and vegetables are rich in water, minerals, vitamins and soluble fibers, they also have a low energy density.

By that, I mean that they contain few calories. Ideal if you want to lose weight.

Numerous studies have shown that people who eat a lot of fruits and vegetables generally suffer less from overweight.

Tip # 7: Do not drink fruit juices

Huh? No fruit juices? But that should be healthy? No, that is unfortunately pretty bad.

Although fruit juices contain some vitamins and minerals, they are also high in sugars. Manufacturers are fooling you when it comes to ‘healthy’ fruit juices. In fruit juices, there are no healthy fibers that are in smoothies.

Most types of fruit juices are chock-full of hidden sugars that increase your blood sugar level at a rapid rate.

Even fruit juices without added sugars are a disaster for your blood sugar level. A portion (248 grams) of unsweetened apple juice contains no less than 24 grams of sugar, half of which is fructose.

  • Drinking large amounts of fruit juice causes a significant increase in belly fat. Something that you absolutely want to avoid if getting a flat stomach is your goal.
  • To get a flat and tight belly you can replace the best fruit juice and soda with water with a slice of lemon.

Tip # 8: Do not bring unhealthy products into your home

Lays Chips 1960s-1980s-TodayA relative always had a tendency to put cookies and sweets in a bowl on my dining table.

This made them look nice. It was a sweet thought, but it was not so good for my health.

This makes the temptation so strong that you can hardly resist it. You understand that at the end of the day the scale was often half empty.

Seeing unhealthy food alone causes hunger and the need for unhealthy food. This will make you eat more which ultimately causes weight gain

If you are wise, you buy as little unhealthy food as possible. If you do, keep it out of sight so that the chance is less than your attention will be drawn if you are hungry.

It is better to place healthy food such as fruit and vegetables visible on the dining table or countertop.

Tip # 9: Use smaller plates

 

plate size todaysA very practical tip that helps to get a flat stomach: buy smaller meal plates.

We have been working to create a lot. You can eat a lot more on a larger plate.

And this is dangerous because a normal portion seems smaller because of this. You are therefore more inclined to add some extra.

With small plates, you can make your brain think you eat more than you actually do.

Researchers think that using small plates can be useful for eating less because it helps to change your perception of meals.

 

Tip # 10: Eat enough protein

Proteins have a strong effect on your appetite. It helps you to suppress your appetite and eat fewer calories. This is because proteins influence certain hormones that play a role in the hunger signals to the brain.

This study shows that an increase in the daily protein intake by 15% to 30% can cause people to eat 441 calories less per day. The participants lost 5 kilos in 12 weeks without having to continue with a diet.

In short, eating more protein-rich food automatically contributes to weight loss in the longer term.

Tip # 11: Start with periodic fasting

Intermittent fast, also known as periodic fasting, is becoming increasingly popular. And with a good reason. Periodic fasting has a number of impressive health benefits.

It is a diet where you alternate a period of eating with a period of fasting. The most popular variant is to fast 16 hours a day and eat food in a time period of 8 hours.

In a review study on periodic fasting, it appears that the fat percentage of people decreased by 4% to 7% within a period of 6 to 24 weeks.

Do not be afraid that your metabolism will slow down if you do not eat anything for 24 or 16 hours. Research shows that your body will only end up in ‘starvation mode’ after about 3 to 4 days.

Short periods of fasting, as described above, accelerate your metabolism.

Tip # 12: Choose water or green tea

Cup with green teaMost people are not very enthusiastic about drinking water or tea.

But drinking water and green tea have a lot of health benefits:

  • You get a feeling of satisfaction (and therefore eat less)
  • Your metabolism goes up (more fat burning)
  • Theanine in green tea leaves you relaxed, so your eating requirement is less

The quality of drinking water in the Netherlands is perhaps the best in the world, so it costs you nothing. Pure green tea will have to be bought. Buy it HERE!! Matcha Green Tea Powder – Premium Grade 120g

  • Drinking 1.5 to 2 liters of water is sufficient to maintain your moisture content daily.

Tip # 13: eat slowly do not eat too quickly

Don't eat like a pigAre you a fast eater? Do it a little slower next time.

Not only do fast eaters enjoy less of the food, it is also unwise if you want to lose weight. Your brain needs a little time before it registers that you are satisfied.

Slower eating ensures that you keep more control over your own body weight.

 


Several studies show that even something as simple as slower chewing can help you eat less food and increase the production of hormones that are associated with weight loss.


Tip # 14: Stay away from corn flakes

No CornflakesIn my younger years, I was a cornflakes lover. It was a shock to me when I heard that cornflakes are not really healthy at all.

This is because cornflakes contain a lot of sugars.

If you like a healthy breakfast in the morning, I advise you to replace cornflakes with oatmeal.

Oatmeal is very healthy and gluten-free!

Check my article about Oats!

Exercises Schema for a tight stomach

Abdominal fat away? In addition to nutrition, physical exercise also plays an important role in getting rid of belly fat.

Are you looking for good exercises that you can do for a flat stomach?

I give you the best exercises to lose weight and get a slimmer figure.

  1. Crunches 3 x 15 reps
  2. Twist Crunches 2 x 30 reps
  3. Side Crunch 3 x 15 reps
  4. Reverse Crunches 3 x 15 reps
  5. Vertical Leg Crunch 3 x 15 reps
  6. Bicycle Exercise 2 x 30 reps
  7. Lunge Twist 2 x 20 reps
  8. Rolling Plank Exercise 1 minute
  9. The Stomach Vacuum 15 to 20 seconds hold the position
  10. Captain’s Chair 3 x 15 reps
  11. Bending Side To Side 2 x 20 reps
  12. Walking 30 – 45 minutes
  13. Running 30 – 45 minutes
  14. Jogging 30 – 45 minutes
  15. Cycling 50 – 60 minutes
  16. Swimming 30 – 45 minutes making laps
  17. Expert Tips – contact a personal trainer

Follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!

                          

Important: Leave your reaction and any additions below.

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

 

Scientific Benefits of Mindfulness!!

Mindfulness

Scientific Benefits of Mindfulness

Mindfulness: being aware and synchronized with your environment

Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.

Mindfulness-acceptance-awareness-Present momentThere are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.

Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.

The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.

Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:

  • Focused attention (Vipassana)
  • Transcendental meditation
  • Zhi Neng or Chi Neng Qigong (meditation in motion)
  • Guided meditation
  • Yoga
  • Mindfulness

Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.

Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.

What is Mindfulness

Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.

Benefits result from stress reduction

Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.

Be in the momentStress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.

This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.

When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.

 

  1. Mindfulness relieves pain

If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).

rest and pain - meditation and pain

The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.

All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.

2. Mindfulness improves our sex life

Mindfulness improves our sex lifeThis is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).

Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.

HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.

3. Mindfulness makes us smarter and improves decision-making

A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a Mindfulness makes us smarter and improves decision-makinglonger period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.

The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.

As a result, the thinking process is not disturbed and you come to decision making more quickly.

With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.

4. Mindfulness improves the mood

Mindfulness improves the moodA group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.

The group showed significant improvement in mood and working memory compared to marines who had not meditated.

The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.

It provided, as it were, a mental weapon kit.

 

5. Mindfulness increases the capacity to feel empathy and activity for others

Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.

The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.

Regular mindfulness practicesA study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.

In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.

Mindfulness increases resilience and balance

Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.

The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness.  https://www.lionsroar.com/the-lama-in-the-lab/

6. Mindfulness against anxiety and depression

Mindfulness against anxiety and depressionMindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.

Anxiety disorders

Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.

In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.

Depression

Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).

Depresions and Mindfulness'In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).

Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.

  7. Mindfulness and Slimming

Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the Mindfulness and Slimmingtreatment of obesity.

Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).

However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.

A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.

Mindfulness and Metabolic Syndrome Risk Factors

The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.

You have the metabolic syndrome when:

  • Signs of Metabolic SyndromeYour waist size is more than 102 cm in men and more than 88 cm in women
  • High triglyceride level
  • Low HDL cholesterol
  • Increased blood sugar
  • High blood pressure

Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.

Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.

In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.

8. Mindfulness improves the attention to tension and focus

The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span Mindfulness improves the attention to tension and focusby freeing the mind from distractions.

In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.

The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.

Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.

9. Mindfulness slows down the degenerative process

A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the Mindfulness slows down the degenerative processbrain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.

Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.

Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.

 

10. Mindfulness meditation and the gut microbiome

For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.

In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.

Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)

https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016

irritable bowel syndromePDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.

Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.

These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.

11. Mindfulness improves creativity

The two main issues that have to do with determining creativity level are:

Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).

Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.

  12. Mindfulness reduces the feeling of loneliness

Mindfulness reduces the feeling of lonelinessA study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.

This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.

What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.

13. Mindfulness Meditation and Pregnancy

Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.

14. Mindfulness meditation and cancer

In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.

Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).

Although a large number of promising results have been achieved, it is still true that this is a young field of research.

The normal life

Mindfulness in your daily lifeIt is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.

You are in a hurry to do all your tasks and finish.

You lose the connection with the moment – do you remember how the food tasted, was it good?

You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?

Mindfulness focuses on your attention with “intent” at the moment.

Start yourself with mindfulness

For the beginners, I refer to my previous blog for an exercise to start with mindfulness.

https://ourhealthandwellness.com/5-reasons-to-meditate

Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.

Mindfulness meditation builds on concentration exercises.

How it works:

  • Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
  • Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
  • Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
  • Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
  • Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
  • Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.

Informal mindfulness

Informal mindfulnessIn addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.

You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.

You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.

You are not totally or not at all in the moment, while it is all your senses in charge.

Learn to stay in the moment

A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.

Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.

The following points can help you:

  • Start by bringing your attention to the sensations in your body
  • Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
  • Now exhale through the mouth
  • Notice and perceive the sensations of every inhalation and exhalation
  • Proceed slowly with your task with full open feeling and perception
  • Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
  • When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.

Start with mindfulness meditation

I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.

Start with mindfulness meditation

Invest in yourself

The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.

When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.

In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.

More techniques for stress reduction

Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.

Check out: Meditation and Psychotherapy: A Professional Training Course for Integrating Mindfulness into Clinical Practice

Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!​

Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!

Mediterranean diet table with foodAre you looking for a healthy way of eating?

There are so many diets and dietary guidelines that you can hardly see the forest through the trees.

But the Mediterranean diet still stands out. It is not actually a diet, but more a lifestyle and a way of eating.

You eat a lot of vegetables, you choose healthy fats and eat less meat and bread. Is it healthy?

There is a reason why people in the Mediterranean are getting so old!

Greece and Sardinia

There are certain zones in the world where people are very healthy and older than average. These are the so-called blue zones. Here people often become 100 years or older. Two areas are extra here. These are Sardinia in Italy and Ikaria in Greece. The way of eating is an important cause of their good health.

The striking thing is that it is not a single diet. The population of Spain is different from that of Greece or Southern France. So there are a number of nutrients that are used in the diet that are healthy, but the way of eating as a whole is varied. Every kitchen uses other products. You can see that they often eat locally grown vegetables, it is fresh and the quality of the food is high.

The blue zones also have a different life rhythm

Not only does the food differ from yours. The life rhythm is different. It is all a bit more relaxed, people are less stressed. Life is also adapted to the heat in the summer, for example, they keep a siesta. Furthermore, family ties are important and are often eaten together.

Compare this with your high workload, the many appointments on one day, how we have to do everything on time and see our family once every two months. Many people feel alone and experience little support from the environment. In addition to diet, the lifestyle is also important. But with food, you can already achieve a lot for your health.

Map of the world with the Blue zones

The basis of the Mediterranean diet

The Mediterranean diet is based on eating habits from the countries around the Mediterranean Sea. It is true that it mainly goes back to the sixties (because nowadays people in Greece and Spain, for example, are increasingly eating a Western diet). These are the characteristics of the Mediterranean diet:

  • Fresh products of high quality
  • Use of olive oil
  • The basis consists of vegetables, fruit, nuts, whole grains, fish
  • Little red meat
  • As little sugar and processed products as possible

Because the Mediterranean diet is so diverse, you can not easily say which products do and which do not belong. That is also because they make different dishes in each country, have access to different products and draw on different traditions. But that also gives you the opportunity to choose dishes or products from countries that you prefer. This way you can enjoy eating very varied.

Important components in the Mediterranean diet

Vegetables

Many vegetables are used. The basis of the diet is vegetable food. You can eat all kinds of vegetables that you want. In the west, the emphasis is very much on meat and large quantities of it are eaten here. Often people eat around 250 grams of meat per meal in a western diet and this is not recommended in the Mediterranean diet. You can reduce this to 100 grams. In addition, you should only eat red meat once a week.

Showing a range of different vegetables use in the mediterranean kitchen

Wine

Usually, the inhabitants of countries around the Mediterranean drink a glass of red wine with food. We do not recommend drinking wine every day for your health, but occasionally drinking a glass of wine can have a positive effect, for example on blood pressure. Often, water is also drunk with meals.

Olive oil

Vegetables with olive oil

Especially the extra virgin oil is widely used.

In the West, fats are often looked at carefully and we are taught that they are dangerous.

The fats in olive oil are healthy and support a healthy heart.

Eggs and dairy

You can eat in moderation. Yogurt, cheese and milk are used. Where in for example the Netherlands dairy is often central and especially milk and cheese are consumed, this is not the case in the Mediterranean sea areas.

Fish and seafood

Grilled fish on a plate

Fish and seafood are eaten more often than in a western diet. It is recommended to do this twice a week.

You can think of fresh or saltwater fish, mussels, crab and lobster, octopus and the like.

Fish and seafood contain healthy fats and many proteins that contribute to your physical health.

No processed products

Another plus is that as much as possible is chosen for unprocessed products. As a result, you will not encounter products such as soft drinks, candy, white bread and processed meat such as hamburgers and hot dogs.

Light products, which contain chemical sweeteners, also do not fit within the Mediterranean diet.

Carbohydrates

In a western diet, we eat a lot of carbohydrates in a day. You can find them in bread, potatoes, pasta and rice. In the Mediterranean diet, these have a lesser role. Mostly whole grain and unrefined grains are eaten.

Herbs, salt

what type of herbsHealthy and fresh herbs are used, such as basil, thyme and oregano.

The use of salt should be limited.

The Mediterranean diet is a healthier diet than the ‘normal’ western diet. The balance between the different fats is better, it stimulates the activity of the intestines and the pancreas and it contains a lot of fiber for a healthy digestion.

You do not have to count calories if you use the Mediterranean diet. You can eat three meals a day and twice a healthy snack. To learn more about the health benefits of the Mediterranean diet, see the next point in this article.

What can you eat in the Mediterranean diet?

Vegetables: All kinds of vegetables, such as spinach, zucchini, eggplant, carrots, broccoli, tomatoes, cabbage, bell peppers.

healthy food displayFruit: All fruits, such as oranges, bananas, strawberries, grapes, dates, melon, peach, pears, apples.

Nuts and seeds: Walnuts, cashew nuts, hazelnuts, sunflower seeds, pumpkin seeds, pine nuts

Whole grain cereals: oats, barley, maize, rye, wheat, buckwheat.

Herbs and spices: preferably fresh, garlic, basil, oregano, mint, rosemary, nutmeg, pepper.

Meat: red meat in moderation, chicken, turkey, duck.

Fish and seafood: Trout, salmon, mackerel, shrimp, oysters, sardines, mussels.

Legumes and potatoes: Beans, lentils, chickpeas, potatoes and sweet potatoes.

Eggs, dairy and cheese

The health benefits of the Mediterranean diet

This diet has many benefits for your health.

Listed below are the most important:

Longer life span and more health

Research shows that people in the Mediterranean region are on average 20% healthier and they live longer. When you start with it, you can quickly notice the benefits of this way of eating. With the Mediterranean diet, you can actually age years.

Helps with weight loss

woman shows a decrease waistlineAlthough this diet is not specifically meant to lose weight, you will find that you can lose weight simply by choosing healthy products. You eat varied and choose less sugar and processed products.

You also eat fewer carbohydrates and if you eat them, they are healthy. This diet helps to gain and maintain a healthy weight.

You get valuable nutrients

To stay healthy and fit, it is important to follow a diet that is rich in antioxidants, minerals and vitamins.

The Mediterranean diet contains this plenty. Because you eat a lot of vegetables, fruit and legumes you provide your body with everything it needs.

These healthy substances also help to keep dangerous diseases at bay and slow down the aging process.

Reduces the risk of cancer

The monounsaturated fatty acids (omega 3, 6 and 9), large amounts of antioxidants and phytosterols make the Mediterranean diet very healthy and help reduce the risk of cancer.

This applies to colorectal cancer and breast cancer.

Helps prevent diabetes

Diabetes Metabolic diseaseDiabetes is a disease that is increasingly common in many countries globally. According to research from 2015, 1 in 3 people develop diabetes and 50% of the population is already in the early stages of diabetes. A diet that helps keep your blood sugar in balance and prevent diabetes is not a luxury.

Eating simple, fast carbohydrates stimulates diabetes. Fast carbohydrates overreact to the pancreas. It therefore makes insulin even if you get little sugar. Your cells ultimately do not respond to insulin anymore. The result is that your blood sugar level remains constantly too high. Diabetes is a dangerous disease.

With the Mediterranean diet, you get a lot of fiber and slow carbohydrates inside. This ensures that the blood sugar level remains stable. The good fats from olive oil, fish and nuts are also healthy for your heart and blood vessels.

Nutrients from the Mediterranean diet and their effect

Olive oil

Bottle with Olive OilOlive oil is also still mixed with cheaper soy oil or rapeseed oil. That is why it is important to invest in a pure, sun-ripened olive oil.

Only then can you count on added value for your health.

Pure extra virgin olive oil is rich in omega 3, 6 and 9 fatty acids, antioxidants and polyphenols. Unfortunately, these substances are lost when you heat the olive oil.

If you want to bake, you better use virgin olive oil or coconut oil.

What is olive oil good for?

  • Olive oil reduces the amount of triglycerin in blood. This is a bad cholesterol that can block the blood vessels. So olive oil protects the heart and blood vessels.
  • Has a blood pressure lowering effect.
  • Reduces the risk of breast cancer and other forms of cancer.
  • In combination with eating fish, it helps reduce the chance of getting rheumatism by 80%.
  • Helps to prevent osteoporosis

Herbs

Herbs give your meal a lot of flavor, but are also very healthy. They contain vitamins and antioxidants, but often also have a specific effect on our body. For example, peppermint can calm the stomach and help thyme if you suffer from coughing. But herbs contain even more valuable substances.

Mediterranean HerbsHerbs contain the so-called salvestrols. They make this fabric to protect themselves against the dangers of nature: against fungi, insects and bacteria.

The more dangers there are for a plant, the more salvestrols they produce. Salvestrols are covered by the polyphenols and they are healthy for us.

In the Mediterranean diet, you can find a lot of vegetables, fruits and herbs that contain salvestrols.

For example, arugula, aubergines, peppers, mint, sage, thyme and basil. Fruits such as raspberries, pears and prunes also contain salvestrols. Research shows that piperine, which is in black pepper, helps to absorb these polyphenols.

Garlic

Garlic is widely used in the Mediterranean countries. Not only because it makes food spicy and tasty, but also because garlic and the other members of the garlic family (such as onion, shallots and leeks) have very valuable properties.

  • Reducing blood pressure
  • Increase the good cholesterol HDL
  • Help plaque break down in the veins
  • Have an antifungal effect
  • Protect against viruses and bacteria
  • Contain sulfur and selenium that support the liver
  • Reduce the risk of diabetes by improving the sensitivity to insulin of cells

Plate with Salmons

Salmon

Fish is eaten in the countries around the Mediterranean, including salmon. Now almost all types of fish are healthy, but salmon stands out. Packed with healthy fats that protect the heart and blood vessels, rich in omega 3 that helps to lower cholesterol and inhibit inflammation. Omega 3 is good for the skin, for healthy bones and teeth and the immune system.

Regular salmon eating can protect the body against stroke and dementia. Salmon helps in the production of vitamin D, a vitamin that can help prevent depression. Fish contains a lot of proteins, which are important for the development and maintenance of muscles.

Almonds

AlmondsThese nuts can be used as a snack within the Mediterranean diet. They also grow in parts of the Mediterranean.

Spain is one of the largest producers in Europe. Almonds are a good source of fiber and contain a lot of magnesium and vitamin E (an antioxidant that protects your cells and tissues).

They contain little saturated fat, are rich in potassium and help to regulate blood pressure.

As a snack, you can take a handful of almonds, use almond flour to bake cookies or drink almond milk.

Walnuts

Walnut'sThis nut, which is not a nut but a stone fruit, just like a peach, contains the most antioxidants of all nuts.

They also contain many unsaturated fatty acids. This helps to lower the cholesterol level.

Furthermore, they are full of important minerals, such as copper and zinc.

Walnuts are also good for digestion, they contain a lot of fiber. Research shows that they help regulate blood pressure and protect against stress.

The 8 best tips to get everything out of the Mediterranean diet

1. It is recommended to receive at least the following per day or per week:

  • Olive oil: 4 tablespoons per day
  • Vegetables: 200-300 grams per day
  • Nuts: 30 grams per day
  • Legumes: more than three times a week
  • Fatty fish: 3 times a week

2. Healthy snacks are:

  • Fruit
  • A handful of nuts
  • A few carrots
  • Some salad from the day before
  • A bowl of Greek yogurt
  • Pieces of apple with almond butter

3. Base your evening meals on the vegetables you eat.

Carbohydrates in the form of potatoes, rice or pasta are not always necessary. If you do choose, take the whole-wheat version of pasta and rice.

4. Be creative with the preparation of your meals.

You can cook your vegetables, but also stir, steam or grill in the oven.

5. Use herbs to get variety in flavor.

They are healthy, but also give a lot of flavors. You do not have to limit yourself to Mediterranean herbs. Also think of coriander, cinnamon, nutmeg and turmeric.

6. Find products that are produced in your area.

You often find an organic farm that sells fruit and vegetables. Go to the market to buy fresh local produce.

7. Eat three meals a day.

Make sure your breakfast, lunch and dinner are healthy meals. Take a maximum of two snacks. Do not skip your breakfast. Your body needs the energy to start up and get the digestive system going.

8. Does the Mediterranean diet appeal to you and do you want to immerse yourself in the Mediterranean lifestyle?

Pay attention to the following points:

  • Having a goal in your life is important. This can be social, sporting or work-related. But a goal in your life gives direction and satisfaction.
  • Move enough. Do some physical activity
  • Maintain your social network well. Give support to others who need it and ask for help if you need it yourself.
  • Give a lot of attention to your family, invest time and energy into this.
  • Provide as little stress as possible in your life. Keep pause now and then and take the time to get back to yourself.
  • Consider important traditions (or if you do not have them, bring traditions in your life). Celebrate a party, enjoy important moments in your life.

3 easy Mediterranean diet recipes

Below you will find 3 delicious recipes that you can use in the Mediterranean diet:

Olive tapenade

Ingredients

  • Olive tapenade200 grams of black olives, pitted
  • 1 tablespoon capers
  • 2 anchovy fillets
  • Fresh red pepper to taste
  • Some finely cut flat parsley
  • 1 tablespoon of lime juice
  • 8 tablespoons of olive oil

Use a food processor to mix all ingredients except the olive oil. Grind it as nice as you like. Then add the olive oil. The tapenade can be stored for several days in the fridge.

Gratinated fennel

Recipe for 3 people, preparation time 25 minutes

Gratinated fennelIngredients

  • 2 fennel tubers
  • 1 large sweet onion
  • 2 tablespoons of olive oil
  • 1 clove of garlic
  • 4 tablespoons of breadcrumbs
  • Pepper and salt to taste
  • 40 grams of parmesan cheese or pecorino

Turn the oven on and let it preheat to 200 degrees.

Cut the fennel into pieces, you can remove the middle hard part. Cut the onion into thin slices and place the vegetables in an oven dish. Squeeze the garlic above. Drizzle with oil and add pepper and salt to taste. Stir everything together. Sprinkle the breadcrumbs and the cheese over it. Bake in the oven for 20 minutes.

Salad of chicken with walnuts

Recipe for 4 people

Salad of chicken with walnutsIngredients:

  • 1 head lollo rosso lettuce or oak leaf lettuce
  • 75 grams of rocket
  • 400 grams of chicken
  • 400 grams of kidney beans
  • 1 red onion in slices
  • 2 tomatoes in pieces
  • 1 avocado in pieces
  • 100 grams of walnuts
  • Dressing
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon of soy sauce
  • 3 tablespoons of olive oil
  • 1 tablespoon mustard
  • Juice of 1 lemon

Fry the chicken in a pan and let it cool down a bit. Mix all ingredients for the salad. Cut the fried chicken into pieces and add it to the salad. Mix the ingredients for the dressing in a container. Pour the dressing over the salad and enjoy your healthy salad.

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Healthy food for children: 9 ways to make it fun!

Healthy food for children: 9 ways to make it fun!

kids cooking together is fun

Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!

 

1. Set a good example

Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.

2. Provide variation

Back to schools lunchbox ideaBy making a variation in the different meals and snacks, you help children to get all the necessary nutrients.

From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.

Finally, you also keep it exciting and tasty.

For example by repeatedly feeding other food items in the daily lunch box.

3. Make healthy food attractive

Bento spring tulips

It is not just about letting your children taste and smell different things.

The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.

Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.

4. Explain why healthy eating is important

Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.

5. Do your grocery shopping together

webmd_photo_of_family_shopping_fresh_produce_aisleDo you want to prepare healthy food for children? Then regularly do shopping with your kids together.

At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.

Have your children choose a new or unknown product every now and then. Naturally justified.

Or say what you are going to eat and ask if they can look for the ingredients together.

 

6. Let your child help with preparing food

 

Let your child help with preparing foodInvolve your children in preparing the meals.

Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.

For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.

 

7. Try new things

Children often do not like all foods.

Do not let that stop you from cooking what you want. Encourage your children to taste Try new foodswhat is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.

Do your children not like it?

Do not get mad.

Punishment often works counterproductive.

Prefer to say that it takes a while before you want something.

Approach it positively.

Give compliments and keep going.

At a certain moment the food is getting better and easier.

8. Eat together at the dinning table

Family eating together at dinner tableCalm and regularity there are children sailing.

Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.

Without distraction from TV, tablet, smartphone and the like.

Just create a wonderful moment of peace for you together.

That is also part of a healthy lifestyle and a healthy diet for children.

 

9. Prohibiting does not help

say no to junk foodIs your child fond of cookies, candy or chips?

Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.

For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.

Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.

Also try healthy alternatives. Who knows, kids might like it.

wanna have this while you can have these

More about healthy food for children

There are still plenty of ways to think of for your children to eat healthier.

For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.

Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?

Then you are more hungry.

Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?

Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.

 

Important: Leave your reaction and any additions below.

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