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?

Green Tea and lose belly fatIs green tea the panacea that can help you lose weight? Because green tea, thanks to the caffeine, temporarily accelerates your metabolism you would think so. But of course, we want to know what science says about this.

I found three studies that show that drinking green tea causes a decrease in body fat. And especially the cosmetically undesirable and unhealthy belly fat.

From these studies, you may conclude that green tea helps to lose weight when following a diet with calorie restriction.

You can not expect to lose weight by just drinking green tea and just continuing to eat as you always do. It ensures that you lose that little bit extra when you are on the line.

Health benefits green tea

Tea is more than hot water with a taste. The tea leaves release nutrients that are good for health in the hot tea.

What makes green tea so healthy is the antioxidants it is rich in. Antioxidants protect our body against free radicals. An excess of free radicals is harmful to health because they cause oxidation of tissue and body cells. This is because the free radicals react with the DNA in our body cells.


Damage to the DNA of our cells is seen as one of the possible causes of cancer and aging.

Free radicals are caused by air pollution, smoking or sitting in the sun for a long time. Well-known antioxidants are vitamins C and E. The most important antioxidants in green tea are polyphenols such as epigallocatechin gallate (EGCG). These are known as very powerful antioxidants.

English TeaIn order to take full advantage of the antioxidants in green tea, it is best to drink the tea without milk and not like the often English ones do.

By adding milk to your tea, you bring down the antioxidant content. If you follow this blog you will know that I am not such a fan of milk anyway. Why this is so you can read in my critical dairy review.

You also do well to buy green tea of high quality. Research shows a clear correlation between tea of poor quality and fluoride content.

Health benefit # 1: lowers the risk of cancer

Green tea lowers the risk of certain types of cancer. This thanks to the antioxidants it is rich in.

It reduces the risk of the following cancers:

  • Colon cancer
  • Breast cancer
  • Prostate cancer

Green tea may also reduce the risk of other forms of cancer. However, this can not be said with sufficient certainty because more research is needed for this.

The fact that green tea reduces the risk of colorectal cancer can be said with certainty. 29 studies were analyzed and it showed that the risk is reduced by an average of 42%.

The risk of breast cancer is reduced by 20% to 30% by drinking green tea from a meta-analysis.

Less research has been done to reduce the risk of prostate cancer. However, a study shows that the risk is reduced by 48%.

Health benefit # 2: reduces the risk of infections

Green tea works antiviral and antibacterial which lowers the risk of infections and makes you less likely to become infected with viruses such as the influenza virus.

Health benefit # 3: good for oral hygiene

healthy-teethStudies show that green tea inhibits the growth of the bacteria responsible for plaque formation, reducing the risk of caries (tooth decay) and gum disease.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

Pills with green tea extract will not improve oral hygiene.

Health benefit # 4: good for a fresh breath

Because green tea inhibits the growth of the bacteria in the oral cavity, this will make you less likely to suffer from bad breath.

Health benefit # 5: improvement of brain functions

dopamine brainGreen tea contains caffeine which is known for its stimulating effect. Caffeine causes more neurotransmitters such as dopamine and noradrenaline to be fired.

Caffeine has the effect that it improves your responsiveness, memory and mood.

You also have this effect on coffee, which makes green tea not unique. In addition to caffeine, green tea also contains the amino acid L-theanine. This amino acid increases the production of dopamine and alpha waves in the brain and reduces fear.

Research shows that the combination of caffeine and L-theanine improves the brain functions.

Health benefit # 6: reduces the risk of cardiovascular disease

Given that green tea is rich in antioxidants, you will probably not be surprised that the risk of cardiovascular disease is reduced.

An increased total cholesterol, LDL cholesterol and triglycerides mark an increased risk of cardiovascular disease. It is the oxidation of LDL cholesterol particles causing problems.

Because green tea increases the number of antioxidants in the bloodstream, this helps to prevent oxidation of the LDL cholesterol particles so that the risk of cardiovascular disease is reduced (source, source).

And this is not just a theory. Studies have shown that green tea drinkers have a lower risk of cardiovascular disease, up to 31%.

Health benefit # 7: anti-aging

Cancer and cardiovascular disease are at the top of the list of the most common causes of death in our Western society. Japanese man on ageSince green tea reduces the risk of cancer and cardiovascular disease, the logical consequence is that green tea drinkers live longer. This has been confirmed in studies.

A 6-year study of 14 thousand Japanese people at age showed that the people who drank the most green tea died least often during the period that they were followed.

A larger survey, among 40 thousand adult Japanese, also showed that the largest green tea drinkers lived longer. 11 years they were followed for this study.

This study showed that the largest green tea drinkers died least often from cardiovascular disease or stroke.

Health benefit # 8: lowers the risk of Alzheimer’s and Parkinson’s

Alzheimer’s is the most common form of dementia. This type of dementia starts with forgetfulness and a reduced memory, after which one gets trouble with everyday skills.

Unfortunately, there is still no good treatment for Alzheimer’s and there are also many uncertainties about the development. In any case, it is known that oxidative stress and inflammation play a role in the development of Alzheimer’s disease.

Parkinson is also a disease that can not be cured. In Parkinson’s, less and less dopamine can be produced because a small group of cells in the brain die. In this disease one has difficulty speaking, one tremble and one has stiff arms and legs.

Parkinson’s is the most common neurodegenerative disease after Alzheimer’s disease.

before and after results with CBD oilStudies, in test tubes and on laboratory animals, have shown that green tea has protective effects on neurons in the brain, thereby reducing the risk of Alzheimer’s and Parkinson’s.

In Parkinson’s disease, good results are achieved with a combination of CBD oil and THC oil. This combination of cannabinols causes people with Parkinson’s to relax muscles.

Regarding the incidence of Alzheimer’s, curcumin also has good cards. In my article on turmeric, you can read all about this extremely powerful antioxidant.

Health benefit # 9: lowers the risk of type 2 diabetes

We estimate that in 2018 there are more than 500 million prevalent cases of type 2 diabetes worldwide and the prevalence is comparable between high- and low-income countries. (source)

It is often thought that type 2 diabetes is a chronic disease. However, this is not the case. In many cases, this disease can still be reversed by making (drastic) adjustments to the lifestyle. How to reverse type 2 diabetes can be read here.

Insulin Resistance diagramThe problem with type 2 diabetes is that you are no longer sensitive to insulin. We then speak of an increased insulin resistance and reduced insulin sensitivity. As a result, the pancreas starts to produce more and more insulin, after which it becomes depleted over time and the blood glucose becomes too high.

Studies show that green tea helps to improve insulin sensitivity and thus lower blood glucose (source).

Seven studies have been scrutinized involving a total of 286 thousand people. This study showed that the green tea drinkers had 18% less chance of type 2 diabetes.


Health benefit # 10: accelerates metabolism

An acceleration of metabolism is desirable to prevent or prevent obesity. Green tea has this effect on metabolism, even though the evidence for this is not always statistically significant.

A few studies showed that green tea helps to burn fat, especially the fat around the abdomen.

Health benefit # 11: improves performance

This effect is due to the caffeine in green tea. Caffeine improves physical performance because it can make stored fat available as a useful form of energy.

CyclistsStudies show that physical performance improves by 11% to 12% by using caffeine.

Caffeine improves the performance especially for endurance athletes, while this is probably not the case for strength athletes. The positive effects for endurance athletes can be explained by releasing energy from the fat reserves, which is stimulated by caffeine.


Because caffeine contains so many foods, the World Anti-Doping Agency removed it from the list of illegal substances in 2004. Which allows you to see caffeine as a legal form of doping.

Health benefit # 12: good for liver function

Green tea can reduce the inflammation caused by liver disease such as a non-alcoholic fatty liver (NAFLD and NASH)

Healthy liver Fatty liver

Health benefit 13: good for the skin

For the care of the skin, it is necessary that the green tea is applied to the skin. Green tea has an anti-aging effect on the skin and helps against acne. It also helps with skin problems such as warts, dermatitis and rosacea.

Health benefit # 14: helps with rheumatoid arthritis

skincare-green-teaIn rheumatoid arthritis, people suffer from chronic inflammation of the joints. Especially the wrist, hand and foot joints can be painful and stiff.

Researchers at the University of Michigan discovered that a substance in green tea reduces the production of molecules that trigger inflammation and joint pain in your immune system.

Another publication shows that a substance in green tea can help protect cartilage and bones, which is beneficial for people with rheumatoid arthritis.

Health benefit # 15: helps with an enlarged prostate (BPH)

A benign enlargement of the prostate is called Benign Prostatic Hyperplasia (BHG). This is something that most men face when they get older. Because the prostate is located around the urethra, this causes problems with urinating.

Green tea variations

cup with green teaSure, you can just make a cup of green tea by simply pulling a tea bag into the hot water. But did you know that with a little effort you can make your green tea even healthier?

I hereby give you my favorite green tea varieties that each guarantee a boost of your health and are also very tasty.

Variant # 1: green ginger tea

Green tea with gingerAs you may have read in my article about ginger, this herb also has a lot of health benefits. Ginger reduces inflammation, lowers cholesterol, prevents cancer and helps with weight loss.


With this green ginger tea, we benefit optimally from the health benefits of these two special foods.



  • Ginger root
  • A bag of green tea


  • Cut off about 5 cm from a ginger root and cut the ginger into thin slices.
  • Bring a pan with half a liter of water to the boil and add the slices of ginger. Let it simmer for a minute or 10.
  • Pour the boiled water into a teapot through a sieve and leave a bag of green tea in it.
  • Summer variation tip: make the green ginger tea as described above. Dissolve in the tea, to taste, honey and squeeze half a lemon. Let the tea in the refrigerator cold and serve it with a few ice cubes for a deliciously cool and healthy summer drink.

Variant # 2: green chia seed tea

green chia seed teaCombine the good of chia seeds with the good of green tea.

Chia seed is just like green tea a good source of antioxidants.

In addition, chia seed is good for digestion and reduces blood pressure.


  • 1 cup of green tea
  • 1 tablespoon chia seed
  • 1 tablespoon of honey (or a sweetener such as a stevia, to taste)


  • Put a cup of tea and let it cool down.
  • Add a tablespoon of chia seed to the tea and allow it to absorb the moisture for 10 minutes to make it gelate.
  • Add a tablespoon of honey and stir well.

Variant # 3: green turmeric tea

Tumeric green teaThe health benefits of turmeric are really mind-blowing.

This herb from the ginger family is perhaps the strongest antioxidant that Mother Nature has to offer us. For example, it is anti-inflammatory, the risk of cardiovascular disease and diabetes is reduced, the immune system is strengthened to name but a few.

In this tea, we combine the goodness of green tea and turmeric. And if you wonder why black pepper and coconut oil is used in this recipe? This is to promote the uptake of curcumin, the active ingredient in turmeric. Black pepper increases the intake of curcumin by as much as 2000%.


  • 1 turmeric root
  • 1 bag of green tea
  • 1 tablespoon of honey
  • 1 pinch of ground black pepper
  • 1 teaspoon of coconut oil


  • Peel the bottom 2 centimeters of a piece of turmeric root.
  • Grate this bottom 2 centimeter of turmeric root using a cheese grater.
  • Bring half a liter of water to a boil in a pan. After the water boils, remove it from the heat and let it cool for a minute.
  • Put the turmeric in the water and let it soak for 10 minutes.
  • After 10 minutes, pour the turmeric through a sieve into a teapot so that the pieces of turmeric are filtered out.
  • Hang a bag of green tea in the teapot and let it pull for a few minutes.
  • Pour the tea into a cup and add a pinch of ground black pepper, a teaspoon of coconut oil and a tablespoon of honey and stir well.

I drink this on a daily base just before bedtime!

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

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



6 Ways to Lose Belly Fat Without Exercise!


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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

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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.

Note: that CBD oil is used for something, does not necessarily mean that it works (for everyone).

  • In epilepsy
  • With chronic pains; arthritis (joint inflammation), MS (multiple sclerosis), muscle pain, spinal cord disorders
  • In osteoarthritis (Degenerative joint disease)
  • In rheumatism
  • With anxiety disorders
  • At ADHD
  • When stressed
  • In PTSD (post traumatic stress disorder)
  • With insomnia
  • In Parkinson’s disease
  • In Alzheimer’s disease
  • In case of a stroke
  • In cancer
  • With acne
  • With a headache and migraine
  • With tremor and spasms
  • In Crohn’s disease
  • With warts
  • In the syndrome of Ehlers-Danlos
  • With phybromyalgia
  • With psychoses
  • With the Kanner syndrome
  • At COPD
  • With muscle tension
  • With OCPS (obsessive-compulsive personality disorder)
  • In depression
  • Tics in Gilles de la Tourette syndrome
  • Reducing blood sugar levels (important in diabetes)
  • Nerve pain; phantom pain, pain due to nerve damage, facial pain, pain after shingles
  • Quit smoking; CBD reduces the need for nicotine by 40% (source)
  • In case of nausea including nausea caused by medication or chemo

As you can see an impressive list of diseases and diseases in which CBD oil is used.

The use of CBD oil in epilepsy and Parkinson’s disease appeal most to the imagination for many people.

cbd-oil-epilepsy- Father with his daughter between hemp potsOn the internet, you can find videos of people with epilepsy and Parkinson’s where you can see the symptoms disappear within a few minutes after taking CBD oil.

That CBD oil works in these cases are very tangible for their environment and it is great that these people benefit from this gift from mother nature.

That CBD oil works in pain complaints are only for the user of the oil to assess and less well by his or her environment.

What also plays with some complaints, such as pain, is the placebo effect. If you hear so many good things and read about CBD oil then the expectations are high so you have to take this effect into account.

After using the CBD oil for several weeks, it should be made clear whether an improvement in the symptoms is due to the oil or is due to the placebo effect.

Proven health effects of CBD oil

self-cbd oil-makingAs mentioned, CBD oil is used for many diseases and diseases. On the internet, you will find all kinds of claims about CBD oil.

Claims are also made by parties that sell CBD oil and accessories.

Now I am not going to claim that they make claims that are not correct.

But you can imagine that they are trying to mirror some aspects of CBD more beautifully than they are. After all, they want to sell their products and because of their enthusiasm about CBD oil, they may have a tunnel vision.

My opinion is that you always have to verify claims with other sources when you read them on a website that sells related products. Whether it is CBD oil, coconut oil, turmeric, chlorella or any other dietary supplement.

I’m trying to reduce the enthusiasm here for people with a condition that is considering CBD oil.


It certainly seems to be a panacea; freely available, a natural product, hardly any side effects and can be used for almost every conceivable condition or ailment.

Remember that some people benefit enormously from CBD oil while others do nothing or do little or even counterproductive. The success stories of the people who benefit greatly from CBD oil can be read on the internet, you see on YouTube and pass by in documentaries.

If someone does not benefit from CBD oil and the oil in the dustbin disappears then this person will not be so inclined to make a YouTube video about it. Such cases receive no attention from the media while the success stories are widely measured.

In certain areas, the medicinal effects of CBD oil have not (yet) been scientifically proven. This does not necessarily mean that CBD oil would not work for these disorders, it can also be simply that it has not yet been investigated or that there is still insufficient evidence.

Certain uses of CBD oil are based on positive experiences from others, and why not use CBD oil if you find yourself benefiting?

The effect of CBD oil has already been scientifically proven for a number of disorders. I will discuss this here.

Health claim # 1: treatment of epilepsy

CNN CBD oilThe treatment of epilepsy is what made CBD oil known to the general public.

In 2013 there was a documentary on CNN about a young American girl with severe epilepsy. Thanks to CBD oil, her parents have largely controlled the intense and frequent attacks.

This documentary, which received a lot of media attention worldwide, can be seen as the starting shot of the run on CBD oil by parents with children suffering from epilepsy.

If you search on the internet, you will find many other videos of cases where epilepsy is successfully treated with CBD oil.

Scientists are currently investigating to what extent CBD oil reduces the number of seizures in people with epilepsy and whether it is safe to use.

The American Epilepsy Society declares to be hopeful about CBD oil for the treatment of epilepsy and that it is currently being investigated whether the use is safe.

In 2016, a study was conducted among 214 people with epilepsy. The participants in this study received CBD oil as a supplement to the medication that they already used. The participants were followed for 12 weeks and it appeared that they had 36.5% fewer attacks per month thanks to the CBD oil.

Unfortunately, the oil did not work equally well for all participants. Some of the participants in the study suffered from side effects and for some of them, they were so drowsy that they stopped using the CBD oil. Side effects of which some participants reported are:

  • Decreased appetite
  • Diarrhea
  • Sleepiness
  • Fatigue
  • Convulsions

Whether and to what extent CBD oil works in epilepsy will be different for everyone. The same applies to the possible side effects, some will suffer from this and others will not.

So it is really a question of trying out whether CBD oil works. You do this objectively by registering the number of attacks and the duration well before and after using the oil.

You will also have to be aware of the side effects. So far there are no reports that indicate that the use of CBD oil is dangerous for people with epilepsy, so for the time being the motto ‘run it, then it does not harm’.

Health claim # 2: anxiety disorders

woman shows anxiety.

Researchers suspect that CBD affects the way receptors in the brain respond to serotonin.

Serotonin plays an important role in brain chemistry as a neurotransmitter. This neurotransmitter is involved in regulating mood and behavior and is important for good mental health.

In a study of people who are diagonalized with a social anxiety disorder according to the DSM-5, CBD helped to speak for groups

Other studies have been done in animals. This showed that CBD:

  • Stress reduces
  • The symptoms of PTSD (post-traumatic stress disorder) decrease
  • The physiological effects of stress, such as increased heart rate, decrease
  • Sleep improved in cases of insomnia

In 2017, researchers examined the available studies that have been done with the treatment of mental illness with CBD. This concerns the treatment of conditions such as anxiety disorders, depression, bipolar disorders and schizophrenia.

They found contradictions and concluded that there is still too little evidence that CBD is active in mental illnesses. More research will have to be done on safety and the right dose.

Health claim # 3: reduces pain

chronic painMany people use CBD oil in chronic pain. CBD reduces pain because it affects the receptors in the brain that register the pain.

For example, a medication (Sativex) has been approved by the Medicines Evaluation Board for people with MS. The active substances in Sativex are THC and CBD. Sativex is intended to combat the pain in people with multiple sclerosis.

Researchers still differ on how CBD helps people with MS. Some suspect that it is due to the effect of CBD on the receptors in the brain while others suspect that it is due to anti-inflammatory properties of CBD. In any case, it is a fact that many MS patients benefit from this drug.

Studies show that CBD is effective in the following types of pain:

  • MS pain
  • Chronic pains
  • Arthritis pain
  • muscle strain
  • Backbone injury

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Health claim # 4: cancer

Cancer CellsClaiming that something can cure cancer is always very dangerous. To begin with, there are many types of cancer and there are many different types of stages in which cancer can develop. In addition, each body reacts differently to a treatment such as a chemotherapy or radiation.

Some stories on the internet would make you believe that CBD and/or THC can cure cancer. Unfortunately, this is not the case; this has never been scientifically proven. Nevertheless, people with cancer can benefit from CBD oil.

For example, it helps some to relieve nausea and vomiting caused by the chemo. Because the scientific evidence for this is weak, medical cannabis is unfortunately no longer reimbursed by various health insurers.

research petri dishThat cannabis could have an anti-cancer effect is not something new. Research into the active substances THC and CBD in cannabis has been conducted since the 1970s. There are indications that cannabis can kill cancer cells, inhibit the growth of tumors and prevent sowing. However, this does not mean that cannabis can cure cancer.

Remember that many studies are done in vitro; only on the (cancer) cells in a test tube or on a Petri dish and not on the entire human body.

Many substances cause the growth of cancer cells to decrease in vitro studies, unfortunately, this does not say much about the effect on cancer cells in the body. For example, you will see that cancer cells die if you store them in chlorine. Of course, you have nothing to do with this because you yourself die if you drink chlorine.

CBD has an anti-inflammation effect. For this reason, CBD could, in theory, be useful in cancer. But as said: that CBD has an effect in cancer has never been demonstrated. So far, cannabis may only be useful against the symptoms of cancer. This helps against pain, anxiety, better sleep and nausea.

So far, the effect of CBD and/or THC in cancer has only been demonstrated in a limited number of studies in mice with a certain form of cancer and in test tubes.

Anything that has an anti-inflammatory effect is also potentially useful in cancer, or at least in the prevention of cancer. Another dietary supplement with a very strong anti-inflammation effect is turmeric.

Oncologists are familiar with the special effects and benefits of THC and CBD for cancer patients. If they suspect that a patient can benefit from this, they can prescribe medicinal cannabis. Does or does your oncologist does not do this then you are of course always free to investigate whether you can alleviate the symptoms of cancer with CBD oil and/or THC oil. Just as with people with epilepsy, it is a matter of trying out under the motto ‘if it runs, then it does not harm’.

Health claim # 5: Neurodegenerative disorders

A receptor (CB1) in the brain is involved in neurodegenerative disorders. These are diseases that cause the brain and nerves to deteriorate over time.

CBD acts on this receptor and has an anti-inflammatory effect that is important for the treatment of neurodegenerative disorders. Researchers look at the use of CBD for the treatment of:

  • MS
  • Parkinson’s disease
  • Strokes
  • Alzheimer’s disease (the most common form of dementia)

cbd-oil-parkinson-Parkinson’s disease is not curable at the moment and the disease slowly progresses. In this disease, a small group of cells dies in the brain, so that dopamine can no longer be produced. Characteristics of this disease are trembling, difficulty speaking and stiffening arms and legs.

Due to the clearly observable characteristics (trembling and difficulty in speaking), it is easy to determine whether CBD oil offers a solution. Various videos can be found on the internet of people with Parkinson’s disease who, after taking CBD oil, are significantly less trembling and calmer in their movements and speech.

In the case of Parkinson’s disease, it is best to use a combination of CBD oil and THC oil. This ensures that the muscles can relax.

The usefulness of CBD / THC oil in Parkinson’s disease is based on user experiences and only limited scientific research has been done. Given the good results achieved by some people, it is certainly worth a try.

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Health claim # 6: acne

cbd-oil-acne (Girls face with and without acneHormones and inflammation play a role in acne (pimples). Owing to excessive sebum production, dead skin and horn cells remain suspended in the hair follicle and inflammation may develop.

Due to hormonal changes in puberty, there is an excessive sebum production that can cause small pimples. Bacteria can start to proliferate in the hair follicles and these inflammatory symptoms become visible as red nodules.

With CBD oil the activity of the sebaceous glands is slowed down, resulting in less sebum production. In addition, CBD oil has an anti-inflammation effect that is also useful in the treatment of acne.

Health claim # 7: a migraine

A migraine attack lasts between 4 and 72 hours and is much more severe than a ‘normal’ a headache such as stress or migraine woman laying in bedallergies. During a migraine attack, there is often no other option than to close the curtains in bed, take painkillers and hope that it will soon pass.

The disadvantage of painkillers are the side effects and often they only offer some relief. A study conducted among 48 participants showed that 40% of participants had less trouble with migraine attacks when they used CBD oil.

Another study, among 26 participants, showed that the people who used CBD oil had a better quality of life than the people who used painkillers.

These are only a few, small-scale studies, but at least it seems worthwhile to try CBD oil if you often suffer from a migraine.

In case of acute migraine attacks, you can also inhale CBD oil with the help of a vaporizer. This ensures that the active substances are absorbed almost directly into the bloodstream.

Health claim # 8: fibromyalgia

FibromyalgieFibromyalgia is a condition that causes a lot of chronic pain in the muscles and connective tissue, in combination with stiffness over the entire body.

Because CBD oil works as a painkiller, you will not be surprised that some people with fibromyalgia benefit from this oil. Convincing scientific evidence for this is still lacking. An investigation has been done with nabilone. Nabilone is a synthetically derived THC derivative.

This study was small-scale, it was held among 40 people with fibromyalgia. After 4 weeks, participants had a considerable reduction in pain and improved quality of life.

Health claim # 9: sleep

insomnia woman in bed watching the time past byMany people have sleep problems. Approximately 10% of the population suffers from chronic insomnia and 30% experience it temporarily at some point in their lives.

Marijuana is known to help sleep problems. The species with a high THC content reduce the amount of REM sleep (source).

This is useful for people with post-traumatic stress disorder (PTSD) because it reduces dreaming, reducing nightmares.

In the case of insomnia, CBD appears to be better suited than THC

Sleeping is assumed to have a more deep sleep if you dream less. Deep sleep is the most useful because you are most recovered and at rest in this.

User experiences teach that CDB improves sleep for many while others benefit more from THC. Again this is a matter of trying. Although THC can solve sleep problems in the short term, there are also indications that THC can impair sleep quality in the long term.

Experiences with CBD oil

It is of course very interesting to read what the experiences of CBD oil users are, all the more because only a limited amount of scientific research has been done.

I have collected a number of interesting experiences that I have read on various forums here.

Experiences regarding sleeping

CBD does not help against better sleep, at least for most people. THC is better for that. Many take the cbd during the day and in the evening thc.

Henny 70 y/o on a woman’s forum

is indeed not for sleeping. You get more energy, happier and less pain. At least that does it for me. I take 2x 2 drops a day. In the morning and in the afternoon, not too late, I bounce my bed out. Use 4% cbd oil.

anonymous  date 17/2/2017

I have been using cbd oil for months. The result is nil. No improvement. Do not sleep better, pain is not reduced. So I can say that it is fake for me. I also know some others where the result is nil.

P.C.M. the Jongh on a forum related to insomnia

I have used t for sleep problems. Worked very well, slept fine. Only I was very down, almost depressed. So after a couple of months, I stopped feeling mentally better now. Note that I now have more unrest in my head now that I do not use it anymore.

Mr. Siersmay on a forum related to insomnia

Yes, CBD oil is also for sleeping. Some become relaxed and others active. I’m pretty relaxed. I suffer from insomnia with sleep and sleep problems. It has helped me pretty much with falling asleep but not sleeping through …

Mrs. Romy on a forum related to insomnia

Experiences in MS

My experience: CBD does not do anything for me. Have tried three bottles. Three or more droplets at a time.

Ms. Misty

I now use 2 weeks of cbd oil of 12%. The first few days I thought it was better, but then back again.

Ms. Angie

I am satisfied with the cbd oil. Today a little more trouble, just take an extra drop. It does not really help for sleeping.

Mrs. Esther

Experience with ADHD

In short, I take my home-made cannabis oil before bedtime, and start the day with a few drops of CBD oil, supplemented with 2 tablespoons of hemp seed oil, and I feel excellent, especially as prevention.

Mr. Coen

On the CBD oil webshopsites you can also find plenty of experiences. I do not take this over because I can not judge to what extent these experiences are moderated by the owners of these web shops.

If you are looking for search terms such as ‘CBD oil review’ in Google, you can indulge yourself. The best you are looking for experiences. You do this by including the application for which you want to use the oil in your search term.

I would definitely recommend you to search for experiences with CBD oil on YouTube. There are many interesting documentaries (especially English) and other material on YouTube.

Side effects

CBD oil has virtually no side effects. There is no risk of addiction and it has no psychoactive effect.

In clinical studies conducted in 2010, the researchers concluded that CBD can be used safely and well tolerated.

Some people get side effects from CBD oil. These can be:

  • Nausea
  • Sleep problems
  • Irritability
  • A dry mouth
  • Low bloodpressure
  • Slower digestion
  • A light feeling in the head
  • Hallucinations
  • Sleepiness
  • Mood swings

If you take too much CBD oil then you have an increased chance of side effects. If the CBD oil you use is not pure (THC contains) then you have a chance of side effects such as hallucinations. Switching to a different brand CBD oil can then offer a solution.

Which CBD oil to buy?

A consumer review program had a broadcast about CBD oil. They had tested dozens of bottles and some of them found relatively high concentrations of THC. Because they had only done a small sample, she did not want to make known to cbd-oil buying showing different brands of CBD oilwhich brands this was the case.

THC in the CBD oil is not desirable. This can affect driving ability, drowsiness, hallucinations and increased heart rate. So for the time being, it is a question of trying out whether the CBD oil you bought does not cause any side effects such as hallucinations or nightmares. Such side effects indicate CBD oil contaminated with THC.

There are almost always minimal traces of THC in fiber hemp and therefore also CBD oil. You will have no side effects from these minimal traces. CBD oil that is completely free of THC also exists, for this, the oil has to be made through a costly process. Most of the CBD oil available on the market will not have been obtained through this expensive process, because the necessity is not in principle because fiber hemp contains only minimal amounts of THC.

If you are going to buy CBD oil you will notice that you are faced with percentages. This percentage indicates the relative amount of CBD. The higher this percentage, the more concentrated the oil is and the less you need for the same effect.

Now you would think that you should therefore simply buy the brand with the highest percentage. Unfortunately, it is not easy. Research by Radar showed that the labels are often incorrect. For example, 10% can be on the label, while only 1% appears to be in measurement.

The advice I can give you when buying CBD oil is based on the reliability of the brand, the experiences of others and your own experiences.

If you are going to buy CBD for the first time, go for a small bottle of 10ml. If you like the brand you can always buy a larger bottle. This is relatively cheaper but can cost more than 100 Dollars for the high concentrations.

When making comparisons, consider that a CBD oil of 10% is 4x as strong as an oil of 2.5%. So you only need a quarter of it for the same effect.

Another option is to make CBD oil yourself. This is done with fiber hemp with a low THC content and not with the weed from the coffee shop. You can buy this fiber hemp or grow it yourself.

If you want to do it right then you can have your homemade CBD oil tested for a few bucks. So you know how strong your oil has become and whether there are no toxic substances or bacteria in it.


In this article ,I have tried to look as objectively as possible at the health claims about CBD oil.

I have only included the health claims here, of which reasonable scientific evidence can be found. If there is an investigation that confirms a health claim while another investigation incorrectly invalidates this claim then I have left this health claim out of consideration here. The scientific evidence is then not (yet) sufficient.

Many studies have also been done on mice and in test tubes. I have also ignored these types of research because they can not be translated 1 to 1 into the effect on people.

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


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.


Lactose formula Galactose to GlucoseLactose is a carbohydrate form which is in milk. These milk sugars consist of two simple sugars: glucose and galactose.

As a newborn, our body makes the enzyme lactase to break down the lactose from the mother’s milk.

Most Northern Europeans continue to produce lactase throughout their lives and are therefore able to tolerate dairy products well.


Lactose intolerance

With most world citizens, the possibility to make lactase disappears, however, as adults grow. As a result, lactose can no longer be broken down and lactose becomes intolerant.

In Northern Europe, an estimated 0% to 15% of the population is lactose intolerant. While this is more than 80% in large parts of Africa, South America and Asia!

Lactose Intolerance world map

With lactose intolerance, you suffer from digestive problems. This can translate into complaints such as:

  • Diarrhea
  • Abdominal cramps
  • Flatulence
  • A bloated feeling
  • Nausea
  • Pain in the lower abdomen
  • Throwing up
  • Constipation

bloated feelingThe diarrhea is caused by undigested lactose which enters the small intestine. As a result, fluid is attracted to the digestive tract.

In the large intestine, intestinal bacteria ferment the lactose which causes gas formation. This gives a bloated feeling, can cause abdominal pain and provide flatulence.

The precise complaint picture differs per person and depends on how much lactose you can tolerate and how much you have eaten.

If you have lactose intolerance then you better not eat dairy or at least avoid it as much as possible.

Fermented dairy

kefirMany people with lactose intolerance can tolerate small amounts of lactose and, for example, tolerate fermented dairy products such as yogurt, cheese, butter and kefir.

Kefir is made by fermenting milk with kefir grains from the ‘yogurt plant’. With kefir and yogurt, the bacterial cultures live on lactose.

As a result, yogurt and especially kefir contains much less lactose than regular milk.

As a result, kefir and yogurt are often tolerated by people with lactose intolerance.

Some people with lactose intolerance suffer less when they drink milk which is raw and / or comes from cows that walk around freely and eat grass.

If cows can roam freely and eat grass, this has an effect on the composition of the milk they give.

Cow’s milk allergy

baby with cow's milk allergyA cow’s milk allergy is something other than lactose intolerance. With a cow’s milk allergy, it is not the lactose that is the culprit but a certain protein in cow’s milk.

A cow’s milk allergy mainly occurs in babies, after which they can grow over it again.

Some children and adults keep a cow’s milk allergy.

The only solution is to not eat anything that contains cow’s milk.


What is healthy about dairy

Provided you do not have lactose intolerance or cow’s milk allergy, dairy can contribute to your health.

I would like to point out here that dairy products have a number of negative effects on health, as a result of which I am not in favor of the structural use of dairy products. I do not believe that dairy products contribute to optimal health.

You can read about the negative effects on health dairy under ‘Conditions or diseases that are related to dairy’.

Health benefit # 1: full dairy helps against obesity

woman drinking milkStudies show that people who consume full dairy products (such as whole milk) are less often obese than people who use low-fat dairy products.

Another study found that people who consume the most full-fat dairy had less belly fat, had lower triglyceride levels and had better insulin sensitivity.

It may sound strange to you that people who eat more fat actually suffer less from overweight.

However, fat-rich diets such as the low-carbohydrate diet and the ketogenic diet are more effective in losing weight than low-fat diets. How you can read that in my article about the low-carbohydrate diet.

Health benefit # 2: lowers the risk of type 2 diabetes

The studies mentioned under health benefit # 1 also show that people have a lower risk of type 2 diabetes if full dairy is used.

However, there are also studies that show no correlation between the use of whole dairy and a reduced risk of type 2 diabetes.

All in all, not really a convincing health benefit.

Health benefit # 3: a lot of nutritional value

Milk is nutritious. It contains 3 grams of proteins per 100 grams which contain 18 of the 22 amino acids.

Milk is also rich in calcium, vitamin A, B1, B2, B6, B12, D, potassium, zinc, magnesium and phosphorus.

And milk contains fatty acids. Fats that are often removed after which the milk is sold as skimmed milk or used as a basis for low-fat dairy products.

This may save calories but it is less healthy. Especially in the fat component of milk are good substances.

If you drink milk, you should always opt for full milk instead of skimmed milk.

2 skimmed milk pack and 2 full milk pack in a bar

Because the milk is fattier and more calorific, it also makes for a more saturated feeling, so that you will eat less of other things.

grass-fed cowsIt is a false assumption that you are getting fat from full dairy products and not from thin. It is rather the reverse thanks to the saturation you have after eating full dairy.

The fat in milk contains about 400 kinds of fatty acids, a large part of which are saturated fatty acids.

Cows that eat grass give omega 3 fatty acids and more fat-soluble vitamins such as vitamin K1 and K2.

Vitamin K2 is important for your calcium metabolism and good for your heart and bones.


Vitamin K is not or hardly in skimmed dairy products!

Health benefit # 4: whole milk lowers the risk of heart attack

You might think that whole milk increases the risk of cardiovascular disease due to the saturated fatty acids.

We grew up with the idea that saturated fatty acids increase your cholesterol and thus increase the risk of cardiovascular disease.

In recent years, however, it has come to light that there is no scientific link between eating saturated fat and risk of a heart attack.

Why it was thought that saturated fat increases the risk of cardiovascular disease comes from the Keys study from the 1960s.

In the Keys study, cherry picking was done and only the countries in the conclusions were included which confirmed the suspicion that saturated fat causes heart disease.

The way in which cows are kept determines to a large extent the composition of the milk.

A cow that can walk around in the pasture and eat grass gives milk that much more omega 3 and C.L.A. contains. These are important for the prevention of inflammation and help to prevent cardiovascular diseases.

heart and vascular diseaseIn countries where cows are examining grass, the use of whole dairy products reduces the risk of cardiovascular disease and a heart attack.

A meta-study on 10 studies showed that whole milk reduces the risk of heart attack and stroke. Although the risk of cardiovascular disease was not significantly lower.

In another study, in which only women participated, there was an increase in the risk of cardiovascular disease due to the use of full dairy products.

In Australia, where the cows mainly eat grass and roam free, the risk of cardiovascular disease is clearly lower when people eat full dairy.

Health benefit 5: lowers blood pressure

In different areas, it appears that the milk which is given by cows which eat grass is healthier. For example, dairy products from grass-fed cows have a blood pressure lowering effect.

Conditions or diseases that are associated with dairy

Let’s start with the biggest misconception about dairy: that it is good for your bones.

# 1: Osteoporosis

Advertising campaigns of the dairy industry were and are often aimed at ensuring that milk is good for the bones. This is milk advertisingbecause of the calcium in milk.

Milk would, therefore, be important for children to be able to grow. And for anyone who is out of the growth, it would prevent fractures.

In Western countries, osteoporosis is the main cause of bone fractures among the elderly.

A deficiency of calcium causes osteoporosis. Osteoporosis means that the bones become brittle. They get a lot of holes that affect the density, structure and firmness. Someone with osteoporosis will contract a bone fracture earlier than usual.

It is absolutely true that calcium is important to prevent osteoporosis, without a doubt. And since calcium is calcium in milk, it is not such a strange idea that milk is good for the bones.


osteoporosis compare to a health boneHowever, and now it becomes interesting, it is true that in countries where dairy consumption is the lowest, osteoporosis is least likely to occur!

And in countries such as the United States, where a lot of dairies is used, osteoporosis is the most common.

Investigating which analyzes what is eaten in a country are always a bit cunning. In the United States, people eat a lot of dairies, but they also eat other things than in Japan, for example, where little dairy is used.


japanese-lunchFor example, in Japan people eat more vegetables and fish than in the United States and less junk food. You should therefore not draw any firm conclusions from this type of research. But at least it can be called striking.

In another study, a group of more than 40,000 people between the ages of 40 and 70 was followed for 8 years. The participants who drank 2.5 glass or more milk had fractures just as often as the participants who drank no or almost no milk.

In a study carried out for 18 years among more than 72,000 women in the menopause, milk did not appear to reduce the risk of bone fractures. Vitamin D supplements were found to reduce the number of bone fractures.


Vitamin D improves the absorption of calcium

vitamine-d-sunlightCalcium is certainly needed for the bones. The question then is how dairy products do not have the positive effect on the density of the bones that you would expect.

There are several explanations for this.

The Health Council is of the opinion that if you receive too much calcium, this can lead to a delayed bone formation and a less strong bone structure. The Health Council advises vitamin D so that calcium is better absorbed.

Another explanation is that a certain calcium-phosphorus ratio is necessary to properly absorb the calcium. Breast milk has a calcium-phosphorus ratio of 2: 1 and is an ideal ratio.

However, the ratio in cow’s milk is almost 1: 1. Therefore extra calcium is needed to adjust the ratio. Your body has calcium reserves for this, which appeals to that.

And now it comes: these calcium deposits are stored in your bones! This could, therefore, explain very well why osteoporosis osteoporosis-preventionis so prevalent in the countries with the highest dairy consumption. After drinking milk, your body gets calcium from the stocks in the bones to adjust the calcium-phosphorus ratio.

Osteoporosis, by the way, does not only have to do with your diet. Osteoporosis mainly occurs in women of age. After the menopause, the hormone system changes, which is partly responsible for bone loss.

Also, the use of the contraceptive pill can have a negative effect on the density of the bones.

By regularly exercising or exercising, bone decalcification can be prevented.

And to complete the confusion about milk and osteoporosis, there are also studies that show that milk is good for the bones.

The dairy industry makes good use of such research to substantiate their claim that milk is good for your bones. However, if you look a bit further, you will see that these are old and small-scale studies.

# 2: Poor calcium/magnesium balance increases the risk of thrombosis

thrombosis showed in the legsThe body needs twice as much calcium as magnesium.

Due to the consumption of a lot of calcium-rich foods such as milk, this ratio is out of balance.

If this is not compensated with magnesium-rich food, there is an increased risk of thrombosis.


Rich in magnesium are bananas, avocados, spinach, chard, black beans, almonds, pumpkin seeds, figs and dark chocolate.

# 3: increased risk of type 1 diabetes in children

diabetes with childrenType 1 diabetes is an autoimmune disease where the immune system attacks and destroys pancreatic cells. As a result, the body can no longer produce insulin, which is necessary to be able to absorb glucose from the blood.

Because the intestines of small children are still developing, lactose can be a problem.

Lactose can be absorbed by the blood and enter the bloodstream.

This can elicit a response from the immune system which in some cases may result in type 1 diabetes if the pancreas is attacked by the immune system.

In diabetes type 1 patients, therefore, it can be seen that they have antibodies against cow’s milk proteins.

breastfeedingSounds perhaps far-fetched? Well no, not really. Children who drink little milk appear to have a lower risk of diabetes type 1 from studies.

This does not mean that your child will get type 1 diabetes if they drink milk or do not receive it if they do not drink milk. The chance is simply greater. 1.5 times as big to be precise.

It is generally known that you can breastfeed better and that you have to wait as long as possible with bottle-feeding.

Infants who are breastfed are less likely to develop type 1 diabetes than infants who are bottle-based on cow’s milk.


# 4 low-fat dairy increases the risk of Parkinson’s disease

Parkinson's diseaseIn Parkinson’s disease, a group of brain cells has been damaged and died. These cells can then no longer produce dopamine.

Dopamine is involved in keeping our body movements under control. People with Parkinson’s vibrate and therefore have difficulty talking. They also suffer from stiff arms and legs.

Research shows that 3 or more servings of skimmed milk per day increase the risk of Parkinson’s disease (by 34%) compared with people who consume 1 or fewer portions of dairy a day.

This study also showed that drinking one portion of milk per day increased the risk compared to one portion of skimmed milk per week.

# 5: increased risk of certain types of cancer

Dairy increases the production of IGF-1 (Insulin-like Growth Factor 1 or insulin-like growth factor).

Arnold and Franco bodybuilding friendsIGF-1 is also seen as sports doping because it works the muscle strengthening.

IGF-1 also ensures organ growth and the values are highest during puberty. High IGF-1 values can have adverse effects.

Some studies suggest a correlation between prostate cancer and high IGF-1 values.

While other studies suggest a lower risk of colon cancer at high IGF-1 values.

In another large-scale study, the link between lactose and an increased risk of ovarian cancer was demonstrated.

Other studies show that it is the unnoticed lactose intolerance which increases the risk of ovarian cancer.

There are also studies in which no link is found between IGF-1 and a higher risk of cancer.

# 6: Acne

Eating dairy is associated with acne. This could be explained by the higher IGF-1 values.

# 7: endorphin is slowed down

There are exorphins in milk. These are substances that inhibit the action of endorphins. Endorphins act as a neurotransmitter. gluten sandwich with a no smiley face cut outThis blocks the release of serotonin and dopamine.

Other sources of exorphins are gluten, soy and spinach. Milk is not about the lactose but about the casein proteins that are responsible for exorphins.

Some people are sensitive to exorphins. Normally, the enzyme DPP-IV ensures the neutralization of exorphins.

But because the amount of gluten in the wheat has increased considerably and because milk comes from cow breeds which give a lot of A1 beta casein (more about that), some people are no longer able to neutralize the exorphins.

The result is that the action of endorphins is inhibited and thus the release of serotonin and dopamine.

This can cause all kinds of psychological complaints. Ranging from depressions, eating disorders, ADD, ADHD, attention deficits, compulsive behavior, addictions to psychoses.

# 8: milk increases the risk of mortality

milk in SwedenA large study, which was held in Sweden, recently showed that drinking 3 or more glasses of milk per day increases the risk of premature death.

This study also showed that people who drank a lot of milk more often had bone fractures.

Also, the largest milk drinkers had higher blood levels that mark inflammation and oxidative stress.



There are suspicions that milk may play a role in the development of Crohn’s disease and Multiple Sclerosis. These diseases are incurable.

The evidence that milk plays a role in the development of these diseases is not convincing and there are other factors that play a role in this.

A2 milk

A2 milkA2 milk is currently being marketed as the healthier choice and you may already have seen it in the store.

Ordinary milk can be called A1 milk. I will explain the differences between regular milk and A2 milk.

About A2 milk is claimed to be better digestible for people with lactose intolerance.

Milk consists of 3% of proteins, 80% of which consist of casein. Casein is an important protein because your body can easily break down into essential amino acids and can use it for the synthesis of other proteins.

There are different forms of casein. Beta-casein is the second most common form and there are 13 forms of beta-casein. The most common beta caseins are A1 beta casein and A2 beta casein.

A1 beta casein comes from certain cow breeds that originate from Northern Europe. These cow breeds are held in Europe, North America and Australia. The milk of these varieties contains both A1 and A2 beta-casein. This is the ‘ordinary’ milk as you buy it in every supermarket.

Jersey yogurtCertain cows breeds (Guernsey and Jersey cows) produce milk that contains only A2 beta casein. Milk from these cows is sold as A2 milk.

Goat, horse and sheep milk also do not contain A1 beta casein.

Now there are studies which indicate that it is precisely the A1 beta casein in milk that has certain negative effects on health.

To digest A1 beta-casein, the pancreas makes an enzyme (elastase). This is released in the digestive tract BCM-7 (Betacasomorphine-7). This is a strong oxidant and opioid that is believed to be responsible for many complaints when it enters the blood.

Various studies have shown that BCM-7 is harmful to health. For example, there is a link with an increased risk of cardiovascular disease, type 1 diabetes, cot death, digestive problems and autism.

A recent study shows that A2 beta casein does not trigger the inflammation that triggers A1 beta casein in people with lactose intolerance.

There are still a lot of uncertainties surrounding BCM-7 and the risk of diseases and illnesses. This is because in adults no BCM-7 is found in the blood after drinking milk while this is the case in infants.

All in all, it is not entirely clear whether A2 milk is healthy or not. Studies indicate that it is better for you than A1 milk. In doing so, you have to take into account that some studies are (in) directly financed by companies that put A2 on the market.

Alternatives for milk

After reading this article it may be clear that milk is not exactly healthy for you and that you do not need it to be healthy.

calcium-rich nutritionEven the most important argument (that it is good for your bones) to drink milk does not stand up. Research shows that in countries where most milk is consumed, the population most often has bone fractures.

Calcium can get better from legumes, vegetables and nuts. This is better absorbed by your body and provides a better calcium-magnesium balance.

In general, you can conclude that drinking a lot of milk involves risks to your health, especially drinking low-fat milk.

If you use dairy products, you can use the full dairy-fed cows, where you limit yourself to 1 glass per day. The fat-soluble vitamins are stored in the fat of the milk and many health problems occur in people who drink a lot of milk.

If you want to use less dairy or no dairy at all, you will have to look for alternatives. And despite the large supply of vegetable milk replacers that you find in the supermarket, that is not that easy either.

A major disadvantage of many vegetable milk replacers is that sugars are often added.

glass with soy milkIf you choose a soy drink with a flavor then there are5.9 grams of sugar per 100 ml. With 3 glasses a day that is good for no less than 35 grams of sugar per day. The profit that you achieve for your health by replacing milk for a vegetable variant is then canceled out by all the sugar that you get with it.

Fortunately, you can also buy unsweetened soy drink.

This is the best option if you want to use soymilk, so you avoid arriving because you get extra sugars unnoticed.

You may have noticed that I am talking about almond drink and not about almond milk. This is because since recently only milk from cows and goats can be called milk.

The disadvantage of rice drink is that it does not contain proteins. So you can not use the proteins that you normally replace with milk. Rijstdrink is not suitable for children younger than 5 years because in rice drink the poison arsenic can occur.

Nut drinks such as almond drink contain small amounts of fiber and good fatty acids. You should not expect too much from this. For a pack of almond drink, 3 to 9 almonds are used. It therefore also contains few proteins.

Oatdrink gives you the necessary dietary fiber. This helps you keep your cholesterol at a healthy level. Also in oatdrink are hardly any proteins.

Coconut drink is made from water in which a small amount of coconut milk is dissolved. Coconut drink has the taste of coconut that you must keep. Coconut drink also contains few proteins.

For all plant-based milk replacements, you should carefully read the ingredient list. Sugar is often added. Unless you have to arrive you can therefore best go for the unsweetened varieties.

Goat milk

Goat and a glas of goat milkAnother alternative for cow’s milk or dairy is goat’s milk, goat’s yogurt and goat’s cheese.

The advantage of goat milk is that it is easier to digest than cows milk and less often gives gastrointestinal complaints.

It also contains less lactose so that it is better tolerated for people with lactose intolerance.

Another advantage of goat milk is that it does not contain A1 beta casein.

It also contains less lactose so that it is better tolerated for people with lactose intolerance.

Another advantage of goat milk is that it does not contain A1 beta casein.

A1 beta-casein is associated with an increased risk of cardiovascular disease, type 1 diabetes, cot death, psychomotor development, digestive problems and autism (under the heading A2 milk it’s discussed already).

A1 beta-casein can also cause digestive problems such as irritable bowel syndrome, leaky bowel syndrome, acne, eczema and autoimmune diseases such as colitis and perhaps even Crohn’s disease.

goats-in-pastureBecause goat milk does not contain A1 beta-casein, it can also be drunk by people with cow’s milk allergy.

The minerals, fatty acids, proteins and vitamins from goat’s milk are also better absorbed by the body than from cow’s milk.

All goat milk then? Indeed, it seems that goat milk could be a nice alternative to cow’s milk.

The effects of goat milk on health have been examined less well than the effects of cow’s milk on health. Although cow’s milk is drunk most in the western world, goat’s milk is drunk in other parts of the world.

If you do not want to use any dairy products at all, you might want to be advised by a dietitian. By having your diet and lifestyle checked against the light, you can check whether you do not have a shortage of, for example, vitamin B12 or proteins.

Dairy and the Disc of Five

People who are consciously occupied with their health have known for a long time that they should not indiscriminately Disc of Fiveaccept everything that the Nutrition Center preaches. Another part of the population is following the advice of the National Nutrition Center. And then you still have the people who just eat what they like.

What the Nutrition Center preaches I find quite worrying. This is because a part of the population applies the recommendations properly because they trust that the Nutrition Center has done thorough research.

The Nutrition Center recommends 450 to 650 ml dairy per day – depending on age and gender. It is advised to opt for lean variants because of the saturated fatty acids in the full variants. This is, to put it mildly, a curious opinion because studies show that the lean dairy alternatives are the greatest risks to health.

And that saturated fatty acids are bad has also long been outdated.

And the advice to include milk at all in the Schijf van Vijf also makes me frown. If you have read this article carefully then I do not have to explain why.



What Can I Eat On A Dairy Free Diet?: A Quick Start Guide To Quitting Dairy and Lactose

Important: Leave your reaction and any additions below.

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



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.

Are you getting fat from fats or from carbohydrates?

The American cardiologist Robert Coleman Atkins came in 1972 with the idea of deleting carbohydrates from your diet. This he replaced with proteins and (saturated) fats.

To this day, the majority of health authorities and the media denies its findings. According to them, fats are still the enemy, especially saturated fats such as coconut oil and butter.

But meta-analyzes (a cluster of studies) show that saturated fats are not dangerous.

Contrary to what many people would think, several studies show that a low-carbohydrate diet is more effective than a low-fat diet for weight loss.

This was already known in 1863, by the first popular diet book: Letter on Corpulance by William Banting. A carbohydrate-restricted diet is recommended in people who are overweight and obese, a way that most doctors used successfully at the time.

A study even shows that if you eat 300 calories a day with a low-carbohydrate diet compared to a low-fat diet, you still lose 18% faster.

Why do you lose weigth on a low-carbohydrate diet?

This has mainly four main reasons:

  1. The production of insulin decreases, and fat is only stored when the values are too high
  2. By eating more proteins and fats you become more saturated
  3. The saturation leads to a low feeling of hunger, so you end up consuming fewer calories
  4. Your body is forced to switch from sugar burn (the glucose that you get from carbohydrates) to fat burning

If you look at these reasons, you may want to switch directly to a completely carbohydrate-free diet.

Yet I do not recommend that to you, because it is NEVER smart to completely exclude one of the macro-nutrients from your diet.

In summary: a low-carbohydrate diet is not only twice as effective as a low-fat diet, but it is also easier to maintain.

How many carbohydrates do you need per day?

According to the Nutrition Center, which gets a lot of advice from the Health Council, we would have to get 40 to 70% of our energy from carbohydrates if you want to eat healthily.

I do not find a reference to this statement anywhere. The largest nutritional authority in most western countries does not make source references from their site. You will have to believe them on their word.

And is it smart to take something indiscriminately? Nope!

The Health Council also consists of professors who work for universities. Many of the universities have links with industry and are sponsored in conducting research. It is the conflict of interest in the square!

So in the trash!Trash can

We continue looking for the truth …

The Institute of Medicine recommends that you consume a minimum of 130 grams or carbohydrates per day because according to them this is the average minimum use of glucose that needs every day. I can not find any study (s) for this, but at least they give an explanation.

Unfortunately, their statement is not entirely true.

There are certain neurons in the brain that can only function on glucose, but other parts of the brain do fine with ketones (a by-product in the burning of fat).

If you eat few carbohydrates, some brain parts use ketones as an energy source instead of glucose.

Yet research shows that if you do not eat carbohydrates at all, your body can produce glucose from proteins and fats via a process called gluconeogenesis. This is a cumbersome process, so I do not recommend it.

To sum up: the theory, we would not need any carbohydrates at all. Later I will tell you what possible dangers are behind an extremely low-carbohydrate diet.

Sugar burning versus fat burning

The vast majority of our society are actually “sugar junkies”.

Of course, I do not mean that is offensive, but more like a joke with a core of truth …

What I mean by sugar junkies is that people continuously use glucose (which you get from carbohydrates) as an energy source.

Sugar Junkie

The majority of our society are “sugar junkies”.

The reason for this is that people eat carbohydrates throughout the day. Because of this they hardly burn fat. This is because it is much easier for the body to convert glucose into energy than fats.

I am going to teach you something that is likely to change your vision about carbohydrates, especially processed carbohydrates, possibly for good.

As soon as you take in carbohydrates, your body switches DIRECT to sugar burning and stops burning fat … EXCEPT after exercising!

Do you already understand where this is going?

If it’s okay … because if you want to burn fat all day, there are only two rules:

  1. Eat little to no processed carbohydrates throughout the day
  2. Bulk your carbohydrates after exercise!

Followed: you are a real fat burning machine!

You don’t exercise every day (or maybe almost never)? Then go for a few minutes to jump around, dance, push or whatever before eating carbohydrates.

To burn fat instead of sugar, your body needs to adjust, something that usually lasts 1 to 2 weeks. In this time you can feel dizzy and energy-free, but see that as a good sign!

The reason why this adaptation takes a while is that if you have been eating carbs for years, your body has failed to burn fat.

You can compare it with having a driving license, but have not driven for years. Then you have to regain everything you have learned.

A disadvantage of burning fat is that you can get a bad breath. The by-product of fat burning is ketones, which have no fine smell.

To sum up: most people in our society only burn sugars instead of fats because they continuously eat sugars and carbohydrates.

3 types of low-carbohydrate diets + how much weight you will lose

Normally low-carbohydrate diet: 100-150 grams per day

This, in my opinion, is what you can call the ‘normal’ low-carbohydrate diet. Actually, the term ‘original’ is even better. With this quantity, you go back to the original quantity that hunter-gatherer societies used.

You can still enjoy fruit, nuts, seeds and occasionally a portion of carbohydrates such as oats, quinoa, buckwheat, etc. You could also eat a sandwich every day, a little pasta, a few potatoes or some rice.

In short, with this, you can continue to enjoy in moderation a number of carbohydrate-rich products where you lose fat in the meantime.

Fanatics low carbohydrate diet: 50-100 grams per day

Here you go a step further. You only get your carbohydrates from vegetables, fruit, nuts and seeds and a portion of oats, pasta, potatoes or rice is really nil.

The latter is more of a small addition, such as on a salad.

Extremely low carbohydrate diet: 20-50 grams per day

This is the most extreme variant there is.

Here you can actually only eat products that contain very few carbohydrates such as vegetables, nuts and seeds. In addition, you can still eat a piece of fruit, but it must be low in carbohydrates, and therefore, for example, not a banana.

This is the form in which you have the maximum results in fat burning!

What do you have to think about? See the chart below:

fig-1-low carb-vs-low fat-weight-lost

Most studies of low-fat diets allowed up to 30% of daily calories to come from fat, with one study having a very low-fat diet (<10% daily calories from fat). Studies with low-carbohydrate diets limited carbohydrates to 20 grams/day.

After comparing and summarizing five studies with 447 dieters, the conclusion was that low-carbohydrate, non-energy-restricted diets are at least as effective as low-fat energy-restricted diets after 1 year.

Translation: If you eat vastly fewer carbs, you don’t have to pay all that much attention to your total calories to lose as much weight as you would if you counted your calories and your fat. That being said, you can’t be eating pounds of butter and expect to be skinny.

Foster, GD, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.

Another research shows similar results.

Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.

Details: 63 individuals were randomized to either a low-fat diet group or a low-carb diet group. The low-fat group was calorie restricted. This study went on for 12 months.

Weight Loss: The low-carb group lost more weight, 7.3% of total body weight, compared to the low-fat group, which lost 4.5%. The difference was statistically significant at 3 and 6 months, but not 12 months.

Low fat vs Low Carb vs Mediterrean Diet






This diet form is also recommended for people with type 2 diabetes. With this diet, they can in most cases reverse their disease within 8 weeks.

In summary: with an extremely low-carbohydrate diet you can lose about 1 kilo per week, and you have outliers that lose 1.5 kilos per week.

Behind the extreme low-carbohydrate diet there are a few possible dangers …

7 possible dangers with an extremely low carbohydrate diet

inuitAs said, your body does not necessarily need carbohydrates for glucose. This can also be produced by the body from proteins or fats.

There are also peoples such as the Inuit and the Masai who have very little access to plant food but are in excellent condition. In the right image, you see an Inuit family.

The experience in practice for some Westerners is different. There are a number of complaints that can arise with an extremely low carbohydrate diet.

Possible risk # 1: tired and lethargic

When you eat really few carbohydrates, some people report that they experience (very) little energy. This may be because they still have to get used to the diet, but also in the long term, some people feel tired and slow.

Yet there are also people with positive experiences, possibly these are people who do not exercise much. So you should test for yourself to how far you can go, but despite that, I always recommend people to follow a normal low carbohydrate diet of 100-150 grams per day.

Possible danger # 2: psychological complaints

In the long term, an extremely low-carbohydrate diet can lead to psychological problems.

For example, your cognitive function in working memory would be worse compared to a carbohydrate-rich diet.

Possible danger # 3: suffer from muscle soreness

People who do explosive strength training, such as weight lifting, report having too little recovery from their muscles.

This is because when you eat carbohydrates, you produce growth hormones, such as HGH. This amount of hormones is lacking in an extremely low-carbohydrate diet.

If you do not do explosive strength training, this can probably succeed.

Possible danger # 4: eating too little fruit

There are a lot of carbohydrates in fruit. For example, in banana per 100 grams something like 20 grams of carbohydrates, in an apple 14 grams and a strawberry 8 grams. In general, there is less in vegetables, such as 7 grams per 100 grams in a broccoli.

More and more people become fat of fruit because it contains so many sugars, but research shows that you even waste fruit. With every 100 grams of fruit, you lose every day after 6 months, you will eat 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

If we look purely at health, research shows that the chance of premature mortality (for example due to cancer) is lowest when you eat 300 grams of fruit and 375 grams of vegetables per day. I know what you think: but that is unfeasible!

That is indeed true for most people. With a western diet like in most parts of Europe and the USA, 95% of the population does not even get 200 grams of vegetables a day. Yet this does not detract from this proven fact. Incidentally, you can get far with a big green smoothie.

But suppose you get that 300 grams of fruit from 100 grams of banana, 100 grams of apple and 100 grams of strawberries. Then you come to 45 grams of carbohydrates. With some vegetables, nuts and seeds you can easily get above 50 grams per day.

In short, with an extremely low-carbohydrate diet of 20-50 grams of carbohydrates per day, you do not meet your amount of fruit per day, and you miss essential nutrients.

Did you know that the Australian government started the “Go for 2 + 5” campaign in 2005? You are advised to eat 2 servings of fruit (300 grams) and 5 servings of vegetables per day (375 grams).

Look, that is communicating honestly to your citizens!

This is in contrast to the Nutrition Centers in Western Europe and the USA that keeps it in their Disc of Five with 2 pieces of fruit (200 grams) and 250 grams of vegetables per day.

Possible danger # 5: irregular menstrual cycle

If you follow an extremely low-carbohydrate diet you may get an irregular menstrual cycle or even amenorrhea.

Amenorrhea means that your menstrual cycle has been absent for 3 months. This problem can arise if you consume too few calories, eat too few carbohydrates, weight loss, stress or too much exercise.

Amenorrhea occurs because different hormones drop in level, such as the GnRH hormone, that starts the menstrual cycle.

The evidence that an extreme carbohydrate diet leads to menstrual problems is still scarce and only occurs over a long time.

Possible danger # 6: iodine deficiency

Bread is baked in bread with iodine added. This has been done because the vast majority of caucasian people have an iodine deficiency. The recommended daily allowance is 150 micrograms.

In case of a deficiency of iodine, you can develop an enlarged thyroid gland (called goiter) that can cause diarrhea, palpitations, shortness of breath, etc. (source)

According to the food center, we should therefore not leave bread. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Yet there are many more alternatives to bread. But you have to be careful that if you leave bread you get enough iodine.

Here is a list of products with the highest iodine content. 


Possible danger # 7: delayed thyroid gland

When you eat really few carbohydrates, you can get a delayed thyroid gland. This is because you make too little insulin without carbohydrates.

It is true that insulin is the fat storage hormone, but only if it is present in high quantities. Insulin has many more functions.

A delayed thyroid gland will slow down your metabolism.

Here you will find a number of disadvantages. Please note that this is an extreme carbohydrate diet, not a moderate diet.

3 catch of the low-carbohydrate diet

Catch # 1: temporarily feeling bad

Some people think they are getting more energy from low-carbohydrate food, but in the first 1 or 2 weeks, they feel bad.

That is not surprising, because your body has to adapt to your new diet. Because you eat fewer carbohydrates, your body is forced to burn fat. You need 1 to 2 weeks for this adjustment.

So do not be surprised if you temporarily do not feel that good.

Catch # 2: lost weight quickly

In the first week of a low-carbohydrate diet, you can lose a lot of pounds, but that is mainly water/moisture and no fat.

This is because your glycogen (sugar supply) runs out in the first week. Glycogen retains water, so this water also disappears due to the disappearance of the glycogen. The kidneys also lose water.

Only after the first week does you burn fat.

Catch # 3: no diet

The carbohydrate-restricted diet should not be seen as a diet. A diet means a temporary adjustment nowadays, and they always give temporary results.

Originally, ‘diet’ means a ‘habit of living’, but this meaning has since become ‘deteriorated’.

So you can see it better as a low-carbohydrate lifestyle instead of a diet, and to be even more precise … it is basically an unprocessed low-carbohydrate lifestyle.

For the skill, you can shorten it to OKL. So tell your friends: I am working on the OK lifestyle!

Benefits of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following advantages:

  • Very stable blood sugar level
  • No more dips after a meal
  • Little hunger due to more satiety
  • Constant energy level
  • Easier to maintain than low-fat diets
  • More effective than low-fat diets
  • You are going to burn fat!

Disadvantages of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following disadvantages:

  • Difficult to sustain in the first 1 to 2 weeks
  • Bad breath due to ketones
  • The 7 possible dangers (already mentioned)

Where are carbohydrates actually in?

This is actually a catch!

Did you know that carbohydrates are actually very healthy?

I understand that I’m confusing you now … but it’s easy to explain.

Fruit, vegetables, nuts and seeds also contain carbohydrates! These are the natural sources of carbohydrates.

This is in contrast to the processed carbohydrates. The major disadvantage of processed carbohydrates is that they are stripped of their fibers, while these fibers inhibit the rise in blood sugar levels.

Carbohydrates also contain hardly any vitamins and minerals. For processed carbs, think of cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

In addition to the distinction between processed and unprocessed carbohydrates, we also have the difference in fast and slow sugars.

In the vernacular, carbohydrates are actually slow sugars, but fast sugars also belong to the carbohydrates.

The difference between the two is the speed at which the product influences blood sugar levels. The higher it peaks, the more insulin is produced, the greater the chance of fat storage.

Voorbeelden van snelle suikers sterven in (veel) producten zijn toegevoegd, zijn:

  • Sucrose (regular table sugar)
  • Lactose (milk sugar)
  • Fructose (fruit sugar)
  • Etc……

Here you will find sugar names that the food industry uses regularly.

Actually, every ingredient that contains the word sugar ends with ‘ose’, and every ingredient that contains the word syrup or syrup falls under the quick sugars. Here you will find a list of all the sugar names that you prefer to avoid.

The slow sugars often involve starchy products. Starch must first be converted by the body, in contrast to fast sugars. That is why we also call starchy products ‘slow sugars’.

Examples of starchy products are:

  • Cereals such as wheat, corn, rice, but also oats, quinoa and buckwheat
  • Grain products such as pasta, bread, crackers and waffles
  • Root vegetables such as potatoes and beets
  • Processed food such as chips, biscuits and cake

Low carbohydrate diet? Use this food products list

Low Carb Food List

Follow low carbohydrate diet with these recipes examples

In order to keep you as close as possible to a diet, I have worked out a number of recipes for you!

For more detailed cooking instructions and variation tips per recipe, I refer you to The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle 

To help you get started and give an impression of the dishes, I hereby give you a weekly menu. These are for breakfast, lunch and dinner/dinner.

Make sure that all recipes are suitable for 2 people!

9 tasty low-carbohydrate diet recipes

For each meal, namely breakfast, lunch and dinner/supper, I have 3 delicious low-carbohydrate recipes below for you.

Enjoy it!

3 low-carbohydrate breakfast recipes

Breakfast # 1: Omelette with mushrooms, broccoli and cumin

Omelette with mushrooms, broccoli and cumin

What do you need:

  • 2-4 organic eggs
  • 300 g of broccoli
  • 25 g of grated cumin cheese
  • 100 g mixed mushrooms, in slices
  • 2 tsp olive oil


  • Cook the broccoli al dente. Then rinse immediately under cold water.
  • Heat 1 tsp olive oil in a small frying pan and add the mushrooms. Add salt and pepper to taste.
  • Heat 1 tsp olive oil in another frying pan and break the eggs. Place the cheese around the egg yolks, a part of the broccoli and the mixed mushrooms.
  • Let the eggs solidify and melt the cheese, and then serve on two plates.
  • Garnish with the remaining broccoli.

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

What do you need:

  • 400 ml of vegetable milk
  • 100 g oatmeal
  • 1 hand of blueberries fresh or from the freezer, washed
  • 1 banana, in slices


  • Bring vegetable milk to the boil and add the oatmeal. Let it simmer gently until the porridge thickens.
  • Turn off the heat and let the porridge stand for another 5 minutes. Add the blueberries and the banana and stir.
  • Spoon the porridge into bowls and add some honey if necessary.

Breakfast # 3: Quinoa pancakes with dates and walnuts

Breakfast # 3: Quinoa pancakes with dates and walnuts

What do you need:

  • 2/3 cups of Quinoa
  • 2/3 cups of water
  • 1 egg
  • 1 hand of dates
  • 1 hand of walnuts


  • Mix the Quinoa, the water and the egg in a bowl and stir well until a uniform paste is formed.
  • Use a frying pan and heat some coconut oil. Use half of the batter to form 1 pancake.
  • Serve the pancakes with the dates and walnuts.

3 low-carbohydrate lunch recipes

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

What do you need:

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


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

Lunch # 2: Fried eggs with vegetables

Lunch # 2: Fried eggs with vegetables

What do you need:

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


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

Lunch # 3: Apple salad

Lunch # 3: Apple salad

What do you need:

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


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

3 low-carbohydrate dinner/supper recipes

Dinner # 1: Stewed leeks with chicken

Dinner # 1: Stewed leeks with chicken

What do you need:

  • 2 thin leeks
  • 1 onion
  • 2 chicken fillets
  • 1 stock cube
  • 1 clove of garlic
  • 2 tbsp olive oil
  • few sprigs of thyme and parsley
  • nutmeg
  • pepper and salt


  • Cut the dark green from the leeks, chop into rings and rinse the leek.
  • Heat the olive oil in a pan and fry the leeks. Add the sprigs of thyme and parsley.
  • In the meantime, cut the chicken and onion into pieces and squeeze the garlic. Heat in a pan some olive oil and fry the onion for about 3 minutes with the garlic.
  • Then add the chicken and fry it light brown.

Dinner # 2: Broccoli with goat’s cheese and quinoa

Dinner # 2: Broccoli with goat's cheese and quinoa

What do you need:

  • 1/2 broccoli, in rose
  • 1 small pot of lentils
  • 150 grams of rocket
  • 150 grams of soft goat’s cheese
  • 150 grams of quinoa bunch of parsley


  • Boil the quinoa in about 12 minutes.
  • Put a big splash of olive oil in a frying pan and add the broccoli florets.
  • Meanwhile, put the lentils in a colander and add them to the broccoli.
  • Now add the goat’s cheese to the vegetables and let it melt through.
  • Finally, add the quinoa and the arugula to the pan and the dish is ready to serve!

Dinner # 3: Tuna fillet with steamed vegetables

Dinner # 3: Tuna fillet with steamed vegetables

What do you need:

  • 2 slices of tuna fillet, each 150 g
  • 2 tsp olive oil
  • 2 shallots
  • 1 onion
  • 1 clove of garlic
  • 1 tsp finely chopped parsley
  • 150 g of green beans
  • 150 g of cauliflower


  • Rub the tuna steaks with the olive oil and let stand for at least 15 minutes.
  • Cut the green beans in half, cut the broccoli into small florets and put them together in a steam basket in a steamer.
  • Peel the shallots and cut into thin parts. Fry them in a pan with some olive oil.
  • Cut the onion into half rings and squeeze the garlic. Add both to the shallots in the pan.
  • Fry the tuna steaks on a grill plate and roast them for about 5-7 minutes
  • Put the steamed vegetables on the plates, serve the tuna steaks and garnish with the shallots, onions and garlic. Sprinkle the parsley over it.

Discover more than 365 low-carbohydrate recipes that are easy to make

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If you are looking for a good food steamer? Check this one out!!


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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.

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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.

I will explain that below:

Benefit # 1: Coffee contains caffeine

This is probably the most important advantage of coffee for most people. This is also the biggest reason why most people initially start drinking coffee.

You know …

… you are a student and you have forgotten that you have an important exam tomorrow. You decide to go through the night because otherwise, you can write that exam on your stomach.

To get through all night it is important that you stay awake and focused all night. And that’s where caffeine comes into play.

Caffeine improves concentration and keeps you awake

How about this then?

You take a cup of coffee.  After about half an hour the caffeine starts to work.

cafeïne-per-cupThe stimulating effect is due to the resemblance to the body’s own adenosine substance. Adenosine is a body substance that ensures that you feel sleepy and slows down your nerve activity.

For example, when you go to bed, adenosine binds to receptors so you start to feel drowsy. But when you drink coffee, caffeine binds to these receptors so that adnosine can no longer bind itself and therefore can no longer do its job.

Caffeine does not have an inhibiting effect on the nerve activity, so you actually suppress the sleep feeling.

These receptors are located everywhere in the body so that not only your brain becomes active again but also you:

  • Respiratory
  • Heart
  • Kidneys
  • Intestines

Your blood vessels dilate and your body burns extra fats. As a result, caffeine also has a positive effect on weight loss. But I will come back to that later.

Because caffeine blocks the inhibitor adenosine, caffeine also influences the stimulants serotonin and dopamine in the brain. As a result, they can do their work, making a coffee drinker feel comfortable. This also has a positive effect on cognitive functions.

The effect of caffeine on the concentration capacity, therefore, works from two directions.

Benefit # 2: Coffee contains antioxidants

Yes, coffee also contains antioxidants.

Actually, all plant-based substances on earth contain antioxidants, and that is also the main reason why plant products are so healthy.

Most people are shocked when they read this word because they understand very little about it. That is why I will keep it simple.

Antioxidants are substances that are slightly toxic to the body. When you ingest it, the body tries to actively fight it. This makes our body more efficient in clearing free radicals.

What are free radicals?

Free radicals in our body arise as a by-product of physical processes. This is a natural process and you can not do much about it here. Free radicals then react with healthy cells in our body which damage these cells.

You want to avoid free radicals as much as possible. And that is where antioxidants do their work. Antioxidants ensure that these free radicals are cleaned up so that they can no longer damage healthy body cells.

In addition to the fact that antioxidants clean up these free radicals, antioxidants also ensure that our body itself becomes more efficient in cleaning up pathogens. This has to do with the fact that antioxidants activate our defense mechanisms.

Coffee contains the dust chlorogenic acid, which belongs to the polyphenols. This is an antioxidant that protects the body by activating our immune system

These antioxidants have a lot of positive effects on our health and reduce the chance of many diseases. What brings me right to the next point:

Benefit # 3: It protects against aging diseases

When I say that coffee reduces the chance of many diseases, then, of course, you are curious what these are.

This mainly concerns aging diseases.

What exactly are aging diseases?

Actually, the word says it all, you have a greater chance of certain diseases when you get older. These diseases arise as a by-product of aging. And that is mainly caused by the accumulation of proteins in our body.

When you grow older, the body becomes less efficient in cleaning up certain proteins. As a result, proteins accumulate and they clump together. When they hang around healthy body cells, they choke these healthy cells, causing these cells to die off. This is also called amyloidosis.

This happens more and more as you get older, but because of a bad lifestyle, these kinds of diseases also occur earlier.

Research has now shown that the antioxidants in coffee have a protective effect against Alzheimer’s, Parkinson’s and Type 2 diabetes.

That’s like this:

Coffee contains substances that activate the nrf2 protein in our cells. This protein is a kind of switch that stimulates all kinds of other proteins to clear free radicals. Diseases such as Alzheimer’s, Parkinson’s and Type 2 diabetes are diseases in which an excess of free radicals plays an important role.

Benefit # 4: It helps to reduce muscle pain

For this reason alone, I advise you to drink coffee. Are you still not convinced? Then maybe that will happen after the next tip.

Are you an active athlete and do you often suffer from muscle pain? Even then, coffee can offer a solution.

The intake of caffeine appears to be good against the late form of muscle pain. This form is also called DOMS. This type of muscle pain occurs only after 24 to 48 hours after a workout. This form is caused by microcracks in the connective tissue of the muscle.

muscle pain and muscle growthIn a study, they had a group of men take 5 mg of caffeine per kilogram of body weight. This was followed by a heavy strength training that most likely causes muscle pain. The other group of men did not get caffeine for strength training.

This study subsequently showed that the group taking caffeine before training had less trouble with DOMS muscle pain than the control group.

In addition, caffeine is not wrong in sports as caffeine makes you more active.

Caffeine blocked the receptors for the neurotransmitter adenosine. And these receptors are in every conceivable place in the human body. This increases caffeine your heartbeat and your lungs become more active. Both have a positive effect on your sports performance.

Benefit # 5: It reduces the risk of depression

Depression is a serious mental illness that drastically reduces the quality of life.

Unfortunately, more and more people are struggling with this disease.

As soon as most people experience these feelings, they go to the doctor. He then writes a pill to get rid of those depressive feelings. Now there are many people who benefit from this. And yet it is mainly symptom control. Your serotonin is largely supplemented by these drugs and the cause is not always looked at.

However, what many people do not realize is that a healthy lifestyle can also work wonders for preventing depression. It is true that an unhealthy lifestyle increases the chance of depression

On the other hand, there are also foods that reduce the risk of depression. And you might already guess it because one of those foods is coffee.

Coffee turns out to work wonders. A study at the University of Harvard showed that women who drank more than 4 cups of coffee a day had a 20% less chance of depression.

Another large study showed that people who drank more than 4 cups of coffee per day were 53% less likely to commit suicide due to depression.

What does this have to do with it? Caffeine in coffee affects the serotonin and dopamine system in the brain, making a coffee drinker feel more comfortable. Caffeine causes an increase in dopamine and norepinephrine. And as you probably know, people with depression have a shortage of serotonin and dopamine.

Benefit # 6: Coffee helps with weight loss

That coffee can help in the waste process has to do with two points:

The first is perhaps the simplest. After all, coffee does not contain calories. When you try to lose weight, you must consume fewer calories than your body uses in a day.

weight lossA cup of BLACK 250 ml coffee contains 1 kilocalorie. This is actually negligible. I write black in large letters since milk and sugar naturally contain calories. This is exactly why I advise you to drink black coffee when you are trying to lose weight.

If you think that milk and sugar contain few calories, then you are wrong. And especially since it often does not stay with one cup of coffee in a day. Without knowing it, the calories are tapped. But with black coffee only you do not suffer from this.

Caffeine increases your metabolism

Caffeine causes you to burn more fat. And who does not want that now?

Because caffeine keeps the adenosine receptors occupied, the intestinal tissue becomes active again. Bitches stimulate the functioning of the central nervous system, which then directs signals to the fat cells to tell them to break down fat.

Whatever caffeine does, the hormone is raising adrenaline in the blood. This hormone causes fat cells to be broken down and given to the blood to be used.

For example, research has shown that 300 mg of caffeine per day (about 6 cups of coffee) will burn your 80 kilocalories a day (source).

All in all, it is the ideal drink to drink as it contains hardly to no calories and also stimulates your metabolism.

Do you want more tips to be able to lose weight? Then read the article below:

The healthy way of losing weight without diet: Lose 20 pounds with these tips

Benefit # 7: Coffee improves good cholesterol

And if you thought that I was finished, you are wrong again.

Cardiovascular disease is the number two cause of death in the Western World. Cancer is namely number 1.

The risk of cardiovascular disease is strongly determined by the cholesterol level in your blood. But in this reasoning, a number of things go wrong for most people. To address these errors, I mention 3 myths below:

Myth 1: Too high cholesterol increases the risk of cardiovascular disease. This is incorrect. The total cholesterol does not say anything about your health. Cholesterol turns out not to be as unhealthy as people thought.

Myth 2: Most of your daily cholesterol comes in through food. This is not correct. Your body makes the most cholesterol itself and you do not get fed by food. That is precisely the reason why saturated fats cannot be unhealthy at all, as was claimed in the past.

Myth 3: The biggest predictor for cardiovascular disease is high LDL cholesterol (bad cholesterol). This is also incorrect. The greatest predictor of cardiovascular disease was found to be low HDL cholesterol (good cholesterol) (4x better predictor). Only when you are over 50 years old does a high LDL cholesterol appear to be a predictor of cardiovascular disease.

All of this was determined in a very large and important study. This is actually a website with all small publications about this research to better understand the big picture. https://www.framinghamheartstudy.org/

The link to coffee

But why I have said this above is because research shows that coffee increases your HDL cholesterol. And that is good news as I have just told you that this is the most important predictor of cardiovascular disease.

All this is due to the healthy antioxidants in coffee. This study showed that 8 cups of coffee per day, the good cholesterol let rise by 7% (source). What also emerged from this research is that 8 cups of coffees reduce the number of proteins that are related to inflammation to 16%.

How much coffee is healthy?

Now that you are now convinced of the power of coffee, it is wise to know how much coffee is actually healthy. In fact, a lot of coffee is used in many studies.

And coffee can certainly also have adverse effects, especially if you drink too much of it. But I have to say that this is very different per person. In addition, habituation also plays a major role.

People who are not used to ingesting caffeine can get side effects with a moderate amount of caffeine.

What side effects do occur when you have drunk too much coffee?

Fear and nervousness. Caffeine blocks the substance adenosine. This substance makes you calm and your brain tired. At the same time, it provides for the release of adrenaline, the fight or flight hormone, which increases your energy. So you can understand that too much caffeine gives you a nervous and anxious feeling.

Insomnia. Caffeine has become so incredibly popular because it keeps you awake. So ideal for that night. But too much caffeine can also ensure that you are awake for a long time and your sleep quality deteriorates. I will come back to this later.

Intestinal problems. If you are a big coffee drinker, then this problem probably sounds familiar to you. Coffee appears to have a laxative effect. With large amounts of coffee, diarrhea can occur.

caffeine-effectThese are the main side effects that result from too much caffeine use. If you almost never or never drink caffeine-rich drinks, drink a maximum of 3 cups of coffee per day. If this goes well, you can of course always expand that.

If you are already used to coffee, I recommend a maximum of 5 cups of coffee per day. If you do not suffer from anything, you can always increase this.

What is important to know is that black coffee is the healthiest. Let milk and sugar stay away. If you only like your coffee with milk and sugar, you should then ideally drink as little coffee as possible. Then the benefits do not outweigh the disadvantages.


What are the disadvantages of drinking coffee?

Coffee has many advantages as you have received above. But like every product, coffee also has a number of drawbacks. Fortunately, these are few. So you do not have to worry about having to flush your coffee through the toilet.

Disadvantage # 1: Increased blood pressure

This is a disadvantage that many people know about. But still, this disadvantage nowadays does not seem to be as big as people thought.

Are you completely healthy? Then coffee has little or no effect on your blood pressure. So continue to drink.

In people who hardly consume caffeine, the blood pressure can be slightly increased by the caffeine. This happens especially when you suddenly work two bins of coffee, but this also quickly drops to a normal value.

Especially for people who already have high blood pressure, coffee can increase this for a longer time. For this group, it is therefore wise not to drink caffeine at all.

Disadvantage # 2: It reduces your sleep

Every person needs his beauty sleep. A poor sleep quality ensures that you:

  • Have less willpower
  • More irritable
  • You can concentrate worse

coffee - sleepAnd now you also know that caffeine causes you to stay awake. This is great for in the morning if you have to concentrate the rest of the day, but this is not recommended in the evening.

Caffeine stimulates your nervous system so you can not relax. It counteracts the action of adenosine. And if you drink a cup of coffee just after dinner, chances are you will experience the effect of this in the evening.

For example, research showed that if you drink coffee up to 6 hours before going to bed, this greatly reduced your sleep quality. Not only when consuming caffeine in the evening, but also too much caffeine can cause insomnia.

Disadvantage # 3: There arises tarnish on your teeth

This is not necessarily a health disadvantage, of course. But it is indeed not a nice sight.

Coffee in itself is not bad for your teeth. It does not lead to dental erosion, as with soft drinks. Unless you drink coffee with sugar, that sweet thing can actually affect your teeth.

What happens as soon as you drink coffee is that the discoloration in the tartar and dental plaque attracts which makes your teeth look browner. However, it is a myth that the discoloration really pulls into the teeth itself.

To prevent discoloration, you must remove or prevent tartar as much as possible. You do this by flossing your teeth regularly, brushing them and regularly go to the dentist for control.

To remove the yellow deposit of coffee you do not have to bleach your teeth. Good dental cleaning and polishing of your teeth at the dentist must be sufficient to get rid of the discoloration.

A nice and healthy variation on black coffee

If you want to get more out of your coffee in the morning, I have a nice variation on black coffee here.

At first you will think that it is very dirty, but believe me, it is very tasty.

This drink is also called bulletproof coffee.

Bulletproof coffee consists of black coffee with grass butter and coconut oil. Grass butter and coconut oil are two very healthy saturated fats with both their own advantages.

Coconut oil

Coconut oil contains MCTs. These are fatty acids with a medium chain. Most saturated fats consist of long chain fatty acids. These MCTs are absorbed differently in the human body than the long chains.

Due to the difference in body intake, MCTs show you to consume more energy than long chain fatty acids. For this reason, coconut oil will cause more weight loss.

Grass butter

Grass butter is also a saturated fatty acid. Grass butter is actually cream butter from cows that only eat grass. In grass butter, there is a substance that is also called butyrate. And butyrad appears to have an anti-inflammatory effect on the body. This substance consists of short chain fatty acids, also called SCTs.

These saturated fatty acids appear to improve the cholesterol level in your blood. They let the HDL cholesterol rise, which reduces the risk of cardiovascular disease.

Adding these two fats to your coffee is not only healthy for your heart and blood vessels, but it also lets you lose more weight and lastly it also has a positive effect on your hunger.

This is because fats are the only macronutrients that have no influence on your blood sugar level and therefore do not cause any fluctuation in your insulin level. Insulin is the hormone that for the most part determines your hunger.

How do you make a bulletproof coffee?

bulletproof coffeeYou put a container with black coffee. Then add 10 grams of grass butter and 10 grams of coconut oil. You can also add a pinch of cinnamon for the taste.

You do all this in a blender and mix together as a whole. Then you get a delicious creamy coffee with a layer of foam.

You stay filled longer by this drink, than with only black coffee. Especially when you do intermittent fasting, this is the ideal drink to satisfy your hunger for a longer period of time without causing your insulin level to rise.

There is one side note: because your coffee now drinks with fats, this drink is a lot more caloric than black coffee alone. You must also keep track of these calories as they provide energy for your body. A bulletproof coffee like the example above quickly delivers 160 kilocalories.

I personally like to make my coffee with Moka Pot as you see below!

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espresso maker







Important: Leave your reaction and any additions below.

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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)


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.


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.


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.


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)


  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


  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


  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!!


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.


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)


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.


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


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


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.


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 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 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


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.


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.


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


  • 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.

Important: Leave your reaction and any additions below.

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



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.

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