What Is E621? (Ve-tsin / MSG / Yeast extract) + 6 Side effects

msg as flavor enhancer

What Is E621? (Ve-tsin / MSG / Yeast extract) + 6 Side effects


E621 would have dangerous side effects and many people indicate that they do not feel comfortable with it.

Opinions about this flavor enhancer are strong. There are authorities that say that E621 is 100% safe while some scientists see it as a serious threat to public health.

What should you do as a consumer? Who and what should you believe? I was looking for what it is like with this flavor enhancer and like to share my conclusions here.

What you will learn in this article:

  • What is E621?
  • What the E621 are hiding names
  • Where E621 is
  • How to prevent your E621 from entering
  • What E numbers are
  • What is the ESFA and why it is controversial
  • What the side effects of E621 are

What is E621?

E621, also known as ve-tsin, MSG or yeast extract, is a controversial seasoning that has been linked to asthma, headaches, brain damage and appetite-inducing effects, but has been approved by the controversial EFSA (European Food Safety Products with Ve-tsin MSG in it


E621 is added to many savory foods. It gives the food an umami taste.

Umami is next to sweet, salty, sour and bitter one of the five basic flavors and is also called the fifth taste.

The word umami comes from the Japanese where it means ‘glory’ and ‘savory’.

MSG strengthens the umami taste of food. Umami provides an increase in saliva secretion and strengthens salty and sweet flavors.

BabiPangang popular dish in Chinese restaurant

MSG is frequently added to foods. It is the most used flavor enhancer in the world.

E621 is better known in Asia as ve-tsin where it is used in many dishes.

For example, a lot of Ve-tsin is also used by Chinese restaurants to flavor the food.

Traditionally, no ve-tsin are used in western cooking, but it is used by the food industry to flavor food.

For the food industry, it is an inexpensive way to get a taste of food just as much as salt is often added to food to add flavor.

Proponents of E621 screens with the advantage that less salt is needed to flavor the food by adding E621 to it.

In practice, however, you often see that industrially manufactured food contains both E621 and large quantities of salt and sugars.

With E621, the taste of food can be strengthened to a certain extent. It then has no effect to add extra E621.

msg powder

E621 is the E-number for monosodium glutamate which comes from the bond between glutamic acid and sodium (Na) and it is a salt.

If you buy ve-tsin it looks like white granulated sugar.

Glutamic acid is an amino acid and is one of the most common amino acids in nature.

It is a non-essential amino acid which means that your body can make it yourself.

Glutamic acid is naturally present in almost all of our food. However, it is not the same as E621, more on that later.

E621 is made by fermenting carbohydrates. Bacteria in a liquid form of sugars, starch or molasses synthesize glutamic acid and separate it.

This glutamic acid is then converted into monosodium glutamate (E621 / MSG) after which it can be used as a flavor enhancer.

What are the E621 hiding names?

Because a large group of consumers has become aware of the negative effects on the health of many E-numbers manufacturers use names for E621 on their packaging.

E621 is then incorporated in the product but is then named with a different name on the ingredient list.

Manufacturers are not obliged to mention substances with their E number if a substance has an E number.

This is actually a big gap in the E-numbers system.

E621 is then incorporated in the product but is then named with a different name on the ingredient list.

Manufacturers are not obliged to mention substances with their E number if a substance has an E number.

This is actually a big gap in the E-numbers system.

Now that consumers are accustomed to E-numbers and have gained knowledge about what good and bad E-numbers are, manufacturers switch over to the use of hiding names for E-numbers.

They have this option because the law does not require them to include the additives with their E-numbers.

As long as they mention all the ingredients, with what name they do this does not matter. Sad but true.

You have the same thing with mentioning added sugars. For added sugars, manufacturers use more than 60 sugar names.

As a health-conscious consumer, you must meanwhile be a walking encyclopedia to remember all the hiding names for junk that they eat.

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15 Health benefits of Omega 3 + Ultimate Nutritional List

health benefits of omega 3

15 Health benefits of Omega 3 + Ultimate Nutritional List


Omega 3 fatty acids are healthy. That is something that all health organizations and food experts fortunately agree. More and more food producers are responding to this and you see the slogan ‘omega 3’ on the packaging.

Many health claims are made about omega 3. But are all those claims true? I searched out which health claims have a proven scientific basis and share them here.

What you will discover in this article is:

  • Why one omega 3 fatty acid is not the other
  • Why you should pay attention to omega 6 (not why you think)
  • Why fish is so important
  • What are the health benefits of omega 3
  • The top 30 – ultimate – omega 3 diet

The most important omega 3 fatty acids

omega-3 sources

Omega 3 fatty acids is a collective name for a group of 11 different polyunsaturated fatty acids.

One of these fatty acids is by far the most important, namely alpha-linolenic acid.(ALA)

ALA is the most important because the other 10 omega 3 fatty acids, by the body, can be made from ALA if this can not be taken from the diet. We therefore call ALA an essential fatty acid; a fatty acid that can only be obtained via the diet.


Other important omega 3 fatty acids are eicosapentaenoic acid (EPA, from EicosaPentaenoic Acid) and docosahexaenoic acid (DHA, from DocosaHexaenoic Acid).

It is these EPA and DHA fatty acids that are extremely important for our health.

A deficiency of omega 3 fatty acids is associated with, among others, cardiovascular disease, depression, lower intelligence, cancer and arthritis (source, source).

Despite the fact that EPA and DHA can be made from ALA, we are always looking for foods with these fatty acids. This has to do with the conversion of ALA to EPA and DHA. This is a process, in our body, which is difficult.

It is estimated that only 0.3% to 10% ALA can be converted to EPA. However, the conversion from ALA to DHA is even more Fatty fish man with big fish in his arms

dramatic; it is estimated that only 0.01% ALA can be converted to DHA (source).

EPA and DHA fatty acids are found in fish, shellfish and crustaceans and algae. ALA is found in certain plant foods.

In foods that contain EPA, there is always DHA and vice versa. That makes a difference with the composition of your diet.

ALA which can not be converted to EPA and DHA is used by the body as an energy source or stored as fat like other fats (with a calorie surplus).

EPA and DHA are active forms of omega 3 and are not used as energy but are used in important processes (such as fighting inflammation) in the body that serve our health.

Health benefits omega 3

The fact that omega 3 fatty acids are important for health is clear. The health benefits are almost too much to mention. But we are going to make an effort.

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68 Sugar pseudonyms, 16 Sweeteners and Marketing lesson

hidden names sugar

68 Sugar pseudonyms, 16 Sweeteners and Marketing lesson

The evasion of sugar has become an art nowadays. There are huge (read: ridiculous) many names to indicate sugar.

What you will learn in this article:

  • The 68 hidden names of sugar (also called hidden sugars)
  • How you can recognize the hidden names without remembering them
  • The 16 names of sweeteners

But first I give a marketing lesson.

Why so many hiding names? (marketing lessons)

If you ask me, there are 2 explanations of why there are so many hidden names for sugar.

Reason # 1: ignorance

A large proportion of consumers do not recognize the hiding names on the packaging. For example, a name like agave nectar sounds pretty innocent. Now the consumer does not know that he or she actually buys a product with sugar.

To recognize all the hidden names, you can follow these 4 rules:

  • Contains the term sugar, such as ‘invert sugar’
  • OR contains the term ‘stoop’ or ‘syrup’, such as ‘beet syrup’
  • OR ends with ‘ose’, like ‘galactose’
  • You still have a number that you have to know by heart (we can not learn that at school …: P)

Reason # 2: making labels more beautiful (clean-labeling)

Suppose we have a product with the following ingredients: sugar, wheat flour, raisins, concentrated forest fruit puree, cinnamon.

Since you have to put the most used ingredient in the front, you immediately know as a consumer that a lot of sugar is present. In this case, let’s assume that 30% of the product consists of sugar by the added sugar.

The mention of the following is much smarter: wheat flour, raisins, sugar, glucose syrup, glucose-fructose syrup, concentrated forest fruit puree, cinnamon.

Now wheat flour and raisins are suddenly in front. Then 3 names were used for sugar, namely sugar, glucose syrup and glucose-fructose syrup. If you use 10% of the total product, you also get 30% sugar.

In short, the latter does ‘healthier’, but actually comes down exactly the same as the first example.

These techniques fall under the heading of clean-labeling. The meaning is, if you ask me, the following: do not improve your product, but better present it than it is.

In the video below it explain to you how dangerous added sugars are:

Below you will find the hidden names of sugar:

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Are Gluten Free Foods Healthier?

  • gluten free food healthier

Gluten What Are They? Where do They Sit in and are Gluten Free Foods Healthier?

Gluten is proteins in grains such as wheat, barley and rye. More and more people can not tolerate this gluten and eat gluten-free.

The supply of gluten-free products is also growing. These products are mainly bought by people who have no medical reason for this.

I get the question from many people whether it is healthier to also eat gluten-free. This without having a medical reason for this.

In this article, I will deal with the use of scientific evidence, on the one hand, the usefulness and on the other hand the danger of gluten-free eating.

What you will learn in this article:

  • What gluten are
  • When you really cannot eat gluten
  • What gluten sensitivity is
  • The usefulness of gluten-free food
  • What gluten is in and what the alternatives are
  • The dangers of gluten-free food
  • Whether gluten-free food is healthier

What is gluten?


Gluten is a collective name for a group of proteins found in wheat, durum wheat, spelled, barley and rye.

These proteins are stored in the germ-white of these grains and form the reserve substances for the germination and growth of the young plant.

Wheat is the most grown and consumed grain in the world. It is not only used for baking bread, but also for baking cake, cake, cake and pastry … everything in which flour is used.

Wheat can also be in foods where you will not expect this immediately. Examples are sauces, soups, meat products and vegetarian meat substitutes.

Gluten and bread

bread dough

Certain properties of gluten are beneficial for making bread.

Thanks to gluten bread dough get its firmness, viscosity and elasticity.

Gluten ensures that the carbon dioxide, which is released during the fermentation process, can be retained in small chambers in the dough.

Thanks to the gluten, the bread dough can rise and the bread gets its airy structure.

If you have ever eaten gluten-free bread you will probably have noticed that it is drier and less light-hearted. This is due to the lack of gluten.

Glutenines and gliadins


The gluten proteins can be divided into two groups: the glutenins and the gliadins. The gliadins only occur in wheat varieties and ensure the viscosity of the dough.

Gliadins and related storage proteins (prolamins) in the triticeae gender group cannot be tolerated by people with celiac disease (gluten intolerance). Cereals that also belong to this genus are rye and barley.

Cereals such as corn and rice contain gluten but not gliadin and can therefore simply be eaten by people with celiac disease.

When you really cannot eat gluten

Gluten Free sign

If the celiac disease has been diagnosed with you, then you really cannot eat gluten anymore.

In people with celiac disease, the lining of the small intestinal wall damages the eating of gluten. This gives a whole series of (abdominal) complaints.

Complaints that can be bothered:

  • Usually diarrhea but sometimes just constipation
  • Fatty and strong-smelling stools
  • Stomach ache
  • Stuffed belly
  • Little appetite
  • Throwing up

The complaints that people with celiac disease have can sometimes be vague. This concerns complaints such as fatigue woman with headache-by-chlorella

and headache.

Approximately 1% of people have celiac disease (source, source, source).

Because the symptoms can also be vague, many people walk around with celiac disease without knowing that they have this.

It is estimated that 80% of people with celiac disease do not know that they have this (source). These people do not (yet) have any or few (abdominal) complaints, causing the celiac disease to go unnoticed.

In people with celiac disease, the immune system sees the gluten for an intruder.

The immune system will not only attack the gluten proteins but also an enzyme in the cells, the enzyme tissue attack immune system

transglutaminase which produces glutamic acid from glutamine.

As a result, the immune system attacks not only the gluten but also the small intestinal wall. This gives an inflammatory reaction. Celiac disease is therefore seen as a chronic autoimmune disease.

There are no medicines that help against celiac disease. The only remedy is to follow a strict gluten-free diet for life.

This is not easy because wheat is used in many foods. This creates the risk of a shortage of nutrients.

intestinal wall-at-celiac disease

If someone with celiac disease does not follow a (good) gluten-free diet, then there is also the risk of a shortage of nutrients.

Due to the gluten, the intestinal wall of the small intestine will be seriously damaged in the long run.

The small intestine is the place where nutrients have to be absorbed. Due to the damage, nutrients can no longer be absorbed properly.

You will then face complaints such as:

  • Fatigue
  • Moodiness
  • An overall feeling of weakness
  • Anemia
  • Weight loss
  • Osteoporosis
  • Infertility
  • Depressed feelings
  • Children can stay behind in growth and puberty can be abandoned

Diagnosis of celiac disease

Do you suspect that you have celiac disease? Then your first thought might be to try this out by not eating any more gluten, Gluten free nutrition

which is a logical idea.

However, this is not such a convenient way to diagnose celiac disease because it offers no certainty.

Maybe your symptoms disappear because you exclude certain foods and your complaints were not caused by gluten at all.

You then run the risk that you will take a (long-term) gluten-free diet for life without this being necessary.

Moreover, with a gluten-free diet, you run more risk of getting shortages of certain nutrients, so that in time you can get other ailments.

The best is to have a doctor check for celiac disease. This is only possible if you are still eating gluten.

If you have been eating gluten-free for a long time and you are knocking at your GP for an investigation into celiac disease, there is a big chance that nothing will be found. Your intestinal cells have already been able to recover and there will be virtually no antibodies in your blood.


The doctor will first examine your blood for antibodies. If you have antibodies then there is a reasonable chance that you indeed have celiac disease.

To be sure of this, it is necessary to have a gut biopsy of the small intestine taken at the hospital.

Under a microscope, it will be checked whether the intestinal flakes are damaged. If this is the case, you can be confident that you have celiac disease.

There will not always be antibodies in the blood. Sometimes a gut biopsy will still be taken to exclude or confirm celiac disease.

This is the case when celiac disease is present in the family and the complaint picture gives cause for this.

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Does Weight Loss Work with Forskolin Naturals? Experiences + Side effects

how does weight loss work

Does Weight Loss Work with Forskolin Naturals? Experiences + Side effects

Every year new supplements appear on the market that claims to be the new panacea when it comes to losing weight. One of these new weight loss supplements is forskolin.

Forskolin naturals are gaining popularity worldwide as a new diet pill. And that’s what I notice about the emails in my inbox. I am regularly asked whether forskolin is worth trying.

What exactly is forskolin and can it make the spectacular weight loss claims?

Read this article and you will find out if forskolin is worth your money if you want to lose weight successfully.

In this article you will learn:

  • The answer to the question “does forskolin naturals help with weight loss?”
  • What are the benefits of forskolin supplementation
  • Whether the use of forskolin is harmful to your health
  • What forskolin and Garcinia Cambogia have in common
  • And much, much more ..

What is forskolin?

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20 Tips to Quickly Reduce Your High Blood Pressure Without Medications

reduce high blood pressure without medication

20 Tips to Quickly Reduce Your High Blood Pressure Without Medications

Do you have a high blood pressure? And do you want to lower this blood pressure in a natural way without taking blood pressure reducing drugs as ace inhibitors? Then this article is written for you!

Remember, the subject of high blood pressure is quite complex and it contains a number of contradictions.

For example, there are doctors who are firmly convinced of lowering blood pressure with blood pressure lowering drugs (antihypertensive drugs) while other doctors find the whole idea of blood pressure reducers complete nonsense and money whiskers.

But do not worry, because this article is going to create a lot of clarity.

This is what you will discover:

  • Why blood pressure lowering medication does not cure anything
  • How often high blood pressure (hypertension) occurs globally
  • 14 proven nutritional tips to lower your blood pressure
  • Which sites you can better skip when it comes to info about blood pressure
  • How many years of life will go off on average if the blood pressure is too high

What is blood pressure?

Blood pressure or tension is the force with which the heart pumps blood into the blood vessels, ie the fluid pressure in the arterial system. Blood pressure is shown with upper pressure (systolic) and negative pressure (diastolic), separated by a slash, for example, RR (Riva-Rocci) 120/80 mmHg.

At the top pressure, the pressure is highest as the heart contracts and the blood pushes the body. In the case of underpressure, this pressure is lower since the heart then relaxes. In short, you have to see the heart as a kind of pump.

What is (too) high blood pressure?

A (too) high blood pressure, also known as hypertension, means that there is too much pressure on your blood vessels. The result is that the blood vessels become harder and stiffer and the elasticity deteriorates. This increases the chance of arterial calcification. The result is that blood vessels can tear more easily.

high blood pressure

A high blood pressure is related to:

  • Heart and vascular disease
  • Damage to organs or vessel walls
  • Cerebral hemorrhages and strokes
  • Kidney problems
  • Chronic stress
  • Overweight and obesity
  • Diabetes type 2
  • Mortality

Of course, we are talking about long-term / chronic high blood pressure, not about a temporary high blood pressure that we all have, such as during a stressful event or sports activity.

That is why you should always sit for at least 5 minutes before you can measure your blood pressure. Over a period of several months (with risk profiles faster), different measurements are made to get as accurate a picture as possible of the blood pressure.

Incidentally, it is arbitrary where the boundary lies between a ‘normal’ and ‘too high’ blood pressure. That is why a few guidelines have been drawn up. These come from the European Society for Cardiology.

For adults, high blood pressure (hypertension) means that the blood count is more than RR 140/90 mmHg.

In the previous guidelines, the blood value 130/80 mmHg was aimed for, but research showed that people did not benefit from these low values and that it was not a realistic goal.

That is why we now aim for the systolic blood pressure of less than 140 mmHg. With 80-year-olds, that value is 140 to 150 mmHg.

If blood pressure is measured at home, it should be less than 135/90 mmHg. This is because at home the blood pressure is slightly lower than when you visit a doctor.

You can also measure your blood pressure at home if you have a blood pressure monitor for home use. Choose approved and reliable meters such as Beurer, Microlife or Omron.

How often does high blood pressure occur globally?

The prevalence figures are as follows:

“There are almost 900 million people in the world with hypertension, and there are almost 3.5 billion people with elevated blood pressure that doesn’t quite meet the definition of hypertension,” said study lead author Christopher Murray. He directs the University of Washington’s Institute for Health Metrics and Evaluation in Seattle.

High blood pressure chart

raise of blood pressure

In the 30-70 age group, 31.4% of people have high blood pressure, which is about. A percentage of 37.4% applies to men and 26.2% for women.

The graph also shows the explosive growth in how often hypertension occurs in the past decades. Time for an action you will say!

As the age increases, the percentage of hypertension increases, which, incidentally, declines again at an advanced age (80 years and older).

It is noteworthy that blood pressure rises with age in Western countries. For example, a study from 1929 with participants of traditional African natives in East Africa shows that blood pressure in men decreases as age increases. Also in the traditional Inuit, you see the same trend, just like the Kuna.

When these Africans, Inuit or Kuna come into contact with the western lifestyle, this effect reverses and blood pressure rises as the age goes up.

Hypertension is also a major problem worldwide. According to estimates from the World Health Organization, 7.5 million people worldwide die from high blood pressure (source) every year. That is 12.8% of all deaths.

Symptoms of high blood pressure

There is a whole line of symptoms of high blood pressure. Here are the most important ones:

  • A headache and dizziness
  • Fatigue
  • Nausea and vomiting
  • Shortness of breath
  • Problem with visibility

Blood pressure lowering medication does not cure

You might think that you are using medicines to cure something, and finally, they are also called medicines.

But no, there is little of that. Almost all medication does not cure diseases, but suppresses the symptoms of the disease. It is symptom relief, often without looking at the underlying cause. Not only that, because almost all medicines lead to (annoying) side effects.

If you think about it, there is a cure for a disease by tackling the cause and not a revenue model. Because of this, you ‘lose’ the patient instead of being in the medication for the rest of her or his life (and therefore pay money).

The idea of symptom management without looking at the cause also applies to blood pressure lowering drugs. You do not cure high blood pressure.

For example, if you look at ‘calcium channel blockers’ at a molecular level, they cause them to disrupt certain mechanisms that allow blood vessels to relax and expand. The result is that blood pressure drops.

But other consequences are a series of side effects, such as fluid retention (edema), slight palpitations, intestinal complaints, headache, dizziness, gum problems etc.

In order to solve the cause of hypertension, particular attention must be paid to the dietary pattern.

Let’s start with the tips!

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8 Proven Health Benefits of Olive Oil + Best Variant

olive oil good you

8 Proven Health Benefits of Olive Oil + Best Variant

There is a lot of disagreement on fats in your diet on earth. From the seventies, there was a call for less fat to eat. They would cause overweight, high cholesterol and cardiovascular disease.

Nowadays many scientists come back to this and fats do not appear to be as unhealthy as they thought. But there is one type of fat/oil that everyone always knew is healthy, and that is olive oil.

There is actually no person on earth who claims that it is unhealthy. And that is because olive oil has many healthy effects on the body.

In this article, I will teach you all these benefits.

In addition, you will learn in this article:

  • What type of fats olive oil consists of
  • Why you can heat your olive oil perfectly
  • How this oil improves your cholesterol levels
  • Why olive oil reduces the chance of cancer
  • Which type of olive oil is the best

Why is olive oil so healthy?

There is always a lot of fuss about fats and oils. There has been a long time that fats oils have only been negative in the news.

This has had everything to do with the fact that there is one big study (Keys from the 60s) that has linked the eating of fats to cardiovascular diseases. And then it is mainly saturated fatty acids, which you mainly find in animal products. You can think of cream butter here. As a result, many people have started to eat more margarine and vegetable oils with the idea that this is much healthier.

If you look at olive oil, olive oil is indeed a healthy alternative. But people are also going to use a lot more sunflower oil, palm oil and corn oil.

In recent years, however, it has come to light that there is no scientific link between eating saturated fats and the risk of cardiovascular disease (source, source). But still, many people eat vegetable oils and use them for baking. And that while it has been found that just the most vegetable oils are not healthy at all. And that has everything to do with the ratio of omega-6: omega-3 fatty acids.

Omega-6 ratio: omega-3

To understand why olive oil is so healthy, you first get a little insight into fatology.

You can divide fats into unsaturated fatty acids and saturated fatty acids. You can simply remember that saturated fatty acids are hard at room temperature and unsaturated fatty acids are liquid at room temperature. An example of a saturated fatty acid is butter and an example of an unsaturated fatty acid in olive oil.

A small side notes: You also have margarine, which actually consists of unsaturated fatty acids but which is hard at room temperature. It has been chemically processed at the factory and mixed with trans fats, making it hard at room temperature. This actually shows how unhealthy this fat is.

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What Are Carbohydrates + Schedule / List of Good and Bad Types

good vs bad carbohydrates list

What Are Carbohydrates?

+ Schedule List of Good and Bad Types

Carbohydrates are important nutrients that give your body energy.

Like other macronutrients, such as fats and proteins, carbohydrates are essential for a varied and balanced diet.

But there is a big difference between “good” and “bad” carbohydrates. In this article, you read everything about carbohydrates.

You also learn which carbohydrates are healthy and which can be better avoided for good overall health.

You also learn:

  • What exactly are carbohydrates
  • Which carbohydrates are healthy
  • How many carbohydrates you can eat per day
  • Which carbohydrate sources you better off avoiding

And much more…

What are carbohydrates?

good vs bad carbohydrates list

Carbohydrates, in addition to proteins and fats, form the 3 macronutrients that the human body needs as fuel.

We need carbohydrates to stay healthy, just like proteins and fats.

Your body will have to receive the three macronutrients through the diet because they can not be made by the body itself.

Your body can then make non-essential amino acids (proteins) and fatty acids.

Carbohydrates are in the form of sugars, starches and/or fibers in:

  • Cereals
  • Nuts
  • Seeds
  • Fruit
  • Vegetables
  • Legumes
  • Dairy

IFruit and milk

n sugars and dairy products, sugars occur naturally.

Grains, legumes and certain vegetables are naturally starch.

Most animal foods such as fish, meat, eggs and cheese do not contain carbohydrates. Some types of meat contain very small amounts of carbohydrates (in the form of glycogen).

Pure fats such as butter, coconut oil, olive oil and other vegetable oils also contain no or a negligible amount of carbohydrates.


What makes carbohydrates special within the group of 3 macronutrients is that they are the primary fuel for our body.

If energy from carbohydrates is available, the body will always use it first before talking about fats and proteins.

Your body not only needs energy for your muscles but also for other functions such as:

  • Regulating your temperature
  • The central nervous system
  • The immune system
  • Your heartbeat
  • The respiration
  • The digestion
  • For the brain
  • The continuous renewal of tissue


Carbohydrates prevent your body from using protein as an energy source and they are necessary for your fat metabolism.

If your body uses proteins as an energy source, it can be at the expense of your muscle mass and strength.

Protein needs your body for the recovery and maintenance of (muscle) cells.

It is therefore important that you eat enough carbohydrates every day.

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8 Essential Tips to Eat Sugar free + 3 Recipes and Schedule

how to eat sugar free

8 Essential Tips to Eat Sugar-free + 3 Recipes and Schedule

Sugar-rich food products increase the risk of tooth decay, cardiovascular disease, type 2 diabetes and weight gain. Sugar-free food is good for health in that respect.

But even if you eat completely healthy, you still get sugars inside. In this article, I give you several tips to drastically reduce your daily sugar intake.

What you learn in this article is:

  • What I really mean with sugar-free food and drinks
  • Why sugar addiction is bad for your health
  • How you can avoid being fooled inside the supermarket with 2 tips
  • How many hiding names food manufacturers use for sugar (the number is higher than you think
  • 3 Delicious sugar-free meal recipes

Why you want to eat sugar-free as much as possible

If you’ve ever tried to cut down on sugar, you know how incredibly difficult it can be. On some days it even seems impossible to eat sugar-free. Why is it that your brain has such problems with reducing sugar?

Sugar causes opiate-like effects and affects dopamine activity in the brain’s reward center. Sugar is admittedly not as addictive as drugs, but there is some resemblance (source).

Added sugar in food products is the worst ingredient in the modern Western diet. Sugar is preferably added in half of all foods in the supermarket. Added sugars have harmful effects on our metabolism and provide a greater risk of various diseases of the diseases (source).

Many inhabitants of Western countries consume enormous amounts of refined sugars, in some countries about 67 kg per year. That is on average more than 500 calories a day alone of sugar.

In the timeline below (source) you see that the consumption of sugar and the increase of obesity in the Western world are interrelated:

sugar intake-last-centuries

The exact amounts of sugar vary from research to research, but it is clear in any case that we eat more sugar than is good for us (source).

Several studies show that consuming large amounts of sugar can lead to serious metabolic disorders, including insulin resistance, bad cholesterol levels, high blood pressure and a disturbed blood sugar level (source, source).

In the video below the dangers of added sugars:  “How sugar affects the brain – Nicole Avena”.

What I really mean with sugar-free food and drinks


Of course, total sugar-free life is nonsense, the main point is that you try to avoid fast sugars as much as possible and that is very different from being 100% sugar-free through life.

Something that is also virtually impossible.

The added, quick sugars in refined food are covered by simple carbohydrates and you want to reduce them. It would be absurd to demonize all foods with carbohydrates.

Multiple carbohydrates are full of nutrients and fiber and contribute to the supply of energy for the body and the brain. They also have a low glycemic index value which means that they are slowly broken down, causing the blood sugar level to rise and fall slowly.

Food sources rich in complex carbohydrates: vegetables, fresh fruit (with fiber), legumes, sweet potatoes, quinoa and oatmeal.

Eating too many multiple carbohydrates is not wise if you want to lose weight. In that case, the low-carbohydrate diet can provide a solution. This diet is effective for weight loss and has countless health benefits (source, source).

Fast sugars, or simple carbohydrates, are found in sweet drinks, fruit juices, pastries, white bread, white pasta, white rice, etc. The daily eating of large amounts of simple carbohydrates can lead to overweight and type 2 diabetes (source, source).

But fast sugars also cause large peaks and deep valleys in blood sugar levels. We also call this the blood sugar roller coaster. These fluctuations can result in you quickly getting hungry and eating again (source).

Refined products are almost always deprived of vitamins, fibers and minerals. The simple carbohydrates only deliver calories. In other words, they are empty calories and that is one of the reasons why they are so unhealthy (source).

Tip # 1: read the nutritional value table carefully


Many food labels of products in the supermarket are advertised as healthy, while they are actually rare.

Think of attractive and healthy eye packs that are often full of vitamin claims.

Often, in refined foods, consciously small amounts of ingredients are processed that are considered to be healthy. Think of vitamins, minerals and omega 3 fatty acids. This is done purely for marketing reasons (clean-labeling) so that they can advertise on the packaging.

In most cases, the amounts of these healthy nutrients are negligible and do not compensate for the harmful substances and sugar-rich amounts in this type of products.

In this way, smart marketers can deceive parents who think they are making healthy choices for themselves and their children.

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Wellness: integral health and balance between body and mind

balance between body will mind

Wellness: integral health and balance between body and mind

Wellness is a concept that is inextricably linked to well-being. Its purpose is to improve your quality of life and to prevent physical or psychological disorders by taking care of, treating and stimulating different aspects. These include your diet, body, emotions, relationships and environment. It is a concept of comprehensive health that is becoming increasingly popular and worth knowing.

You’ve probably seen a wellness center in your city. Usually, they are beautiful locations where they offer a spa, gym and sophisticated relaxation rooms. There is, therefore, no doubt that many hotel chains use this term for financial purposes and to expand their customer base. However, it is worth mentioning that the essential purpose for which the approach was conceived is sometimes somewhat forgotten. All the more because it was established more than 50 years ago.

“Life is not life without well-being. It is simply a state of lethargy and suffering. “

Francois Rabelais

Wellness is not a new concept

Wellness is nothing new at all. This integral approach to well-being arose some years after the end of the Second World War. The social and economic model improved slowly, and with it, other types of needs came into effect. Needs such as personal growth, freedom and the possibility to choose, to develop ourselves psychologically and emotionally.

It was a fascinating and decisive moment. A moment when psychology became aware that its scientific model had to open up to other possibilities. For example, many professionals decided to no longer focus on treating mental illness simply by providing people with mechanisms, resources and strategies to learn to be happy. No, the goal now was to let people invest in their well-being, in their own self-realization.

Pioneer in this field and maker of the wellness movement was Halbert L. Dun, a physician and biostatist. In the fifties, Dun gained increasing popularity through his conferences and his books. His message was clear and incredibly inspiring: “People have to live in a world that is more aware, making optimum use of their potential.”


The 7 keys to understanding wellness

Previously, we already indicated how hotel chains or health centers offer weekends that are related to wellness. However, these centers sometimes show us a false picture of what this movement originally strived for. Wellness is not something you should really try out on an outing or during a vacation. It is a lifestyle that you should integrate into your daily life.

It is, therefore, to be expected that more and more therapists will specialize in this strategy that seeks to optimize the potential. We must know, however, that it is not an easy task. It is an extremely active process that requires willpower, perseverance, full awareness and decision-making.

Another aspect that is worth considering is that wellness is also integrated into what is known as ‘complementary medicine’. We expressly speak of ‘complementary medicine’ because this strategy is not an ‘alternative’ for ordinary medicine. It certainly does not try to replace ordinary medicine.

The purpose of wellness is to prevent the occurrence of certain diseases and disorders before the signs of it occur to some extent. It does this by reminding us, for example, how important it is to eat well and healthy, to exercise or to care for one’s own emotional world.

woman meditate

We, therefore, stand for a new concept of ‘spiritual and physical’ well-being that teaches the individual to create healthier and happier living conditions. Thus the individual will be able to reach his maximum potential and acquire a stronger health.

Let’s look at the dimensions that make up wellness.

Your journey starts here

1. Physical well-being

How would you define physical well-being? The first thing that comes to mind is undoubted ‘the absence of disease’. But for wellness, you have to go beyond that. After all, being healthy is not only limited to being disease-free, it also means ‘feeling good’.

  • For example, people who suffer from arthritis, osteoarthritis or lupus. As we know, these are chronic diseases. What wellness would strive for in these cases is to improve their quality of life as much as possible.
  • In order to be able to invest daily in our physical well-being, we have to unlearn unhealthy habits such as smoking, undergo medical checks and reduce stress. In addition, we need to know which diet is most suitable for us and discover which type of exercise would be the most beneficial for us.

2. Emotional well-being

When it comes to emotional well-being, a therapist who specializes in wellness will give us the right strategies and techniques to recognize our own emotions. He will help us manage them and thus invest much more and better in our own well-being.

3. Intellectual well-being

The ability to open yourself to new ideas, concepts, perspectives and experiences is the key to self-realization and happiness. Being active, curious and above all receptive to everything around you is a fantastic way to improve your quality of life.

surrealistic painting

4. Social well-being

Now let’s ask you a question. Do the people in your social environment really provide you with what you need? Sometimes you become so accustomed to a certain social dynamic that you no longer notice how it affects you. You do not realize how much stress it causes and how this influence contributes to your dissatisfaction.

Becoming aware and becoming selective when choosing the people around you is another essential, determining mechanism of wellness.

5. Environmental well-being

This aspect is not so well known. Or at least it is often overlooked. Environmental well-being refers to your ability to recognize your own responsibility for the balance of nature. By this, we do not mean that you have to avoid pollution in all respects or that you have to live in the wilderness.

No, we are talking about environmental awareness. The idea is that small daily gestures performed by each of us produce real results.

Wellness also teaches us how important it is to always opt for food that is organically grown. It teaches us how to make our home and our city more sustainable, how we have to take care of the planet, how we can recycle, how we can reduce the impact of plastics, etc.

6. Welfare in the field

Are you happy with and at work? Are you satisfied with the activity that takes up so much of your day? Because it takes a lot of your time and life to do that, you know that. In fact, it is often our work responsibilities that give us the most stress and anxiety. That is why it is so important to think about this aspect.

Wellness also tries to improve this area. It wants you to deepen your skills, essential goals and desires to create an authentic harmony between your personal and work-related spheres.

7. Spiritual well-being

Also, spiritual development within this approach is an important step. It stems from the need to develop that inner peace where your life is in accordance with your values. You must always have a purpose in life that encourages you to get up every day, to gather strength, hope and optimism.


Finally, with this set of practices, we integrate a very concrete philosophy in our lives. It is the same philosophy that Halbert L. Dun propagated in his time. A philosophy that emphasizes the personal responsibility of the person. We are a whole, composed of emotions, a mind, a body, our relationships and the environment in which we live. All these aspects form a unity. A unit that should understand every science in a broader and more inclusive way. Science … and also ourselves.

Let us, therefore, take care of ourselves better and let us invest time and willpower here. Take good care of all these areas that you sometimes neglect or overlook, without even realizing it …

Meditate your journey starts here

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