Benefits Of Passion Fruit

Health benefits passion fruit

Health Benefits Passion Fruit


Passion fruit is the name of delicious fruit. A name that can be very intriguing for many people: Considering the name, you might think that eating this fruit would arouse the passion, that it would be a pleasure. Have you tried that before? Probably it has had no effect at all, because the name passion fruit has nothing to do with libido.

But where does that name come from?

The name passion fruit was coined by South American Catholic missionaries. They believed that the blossom was a reminder of the passion for Christ. For them the corona symbolized a crown of thorns, the leaves stood for the apostles, and the stamens were associated with the wounds of Christ. (source)

But in addition to this beautiful story about naming, passion fruit also has enormous benefits for your body. No, not your libido, but other health benefits.

First, let’s summarize some facts:

  • Passion fruit has grown in popularity in recent years. The juice has a pleasant aroma and a rich taste and is delicious when mixed with the juice of other fruits such as mango, pineapple, peach and orange.
  • Passion fruit has been discovered in South America. Originally that was the only place where they grew. But now this fruit is grown in tropical and sub-tropical climates all over the world.
  • There are many different types of passion plants. The Amazon is home to no fewer than 200 types of passion plants.
    Passion fruit grows on a plant that looks like a vine. They can grow up to 6 meters in 1 year. But however beautiful this may seem, it is short-lived. Passion plants do not live longer than 7 years.
  • There are many different types of passion fruit. They are usually purple or yellowish in color. The purple variants are often smaller in size, but juicier and tastier. However, the yellow variants are more popular and are produced in larger quantities.
  • There are many culinary uses for passion fruit. Consider adding an extra flavor dimension to sauces and dressings, to jams and jellies, smoothies, cocktails, ice cream, and other goodies.
  • If you buy passion fruit, look for a fruit that feels heavy for the size. This indicates that juiciness. In addition, they must, of course, be ripe. Incidentally, don’t be put off by their wrinkled skin. In my opinion, these are often of better quality.
  • The passion fruit can be kept for a few days at room temperature. They must be eaten in the refrigerator within a week. If you only want to eat the passion fruit much later, it is best to freeze them.

9 Notable Health Benefits of Passion Fruit

Since time immemorial passion fruit has been seen as the wonder fruit which has a very positive influence on your immunity system. Passion fruits are real bombs when it comes to Vitamin C. With eating a fruit, it is already very close to your Daily Recommended Quantity (DAH). In addition, with daily consumption, the passion fruit ensures that you will be free from minor disorders such as cough, cold, flu, and other nasty ailments.

The unusually high vitamin C content in this fruit is also a great help in the fight against cancer and heart disease.

1) Prevents Cancer

As mentioned before, passion fruit can positively influence cancer prevention. Apart from the presence of a lot of vitamin C, which is a very powerful antioxidant, this delicious fruit also has the capacity to clear up carcinogen. Carcinogen is at the basis of the development of cellular damage that can cause cancer to develop.

The antioxidants in the passion fruit are able to support the healthy development of cells, and in addition, they help repair damaged cells. (source)

Passion fruits also contain vitamin A, phenolic compounds and flavonoids. These are a great help in reducing the risk of cancer, and in particular lung cancer and oral cancer.

2) Good For Your Eyes

The vitamin A in the passion fruit is a great help to the health of your eyes (source). It makes your face clearer and protects you against age-related conditions such as cataract, macular degeneration, blindness, and much more.

As we grow older, our eyes deteriorate. That is a fact and we cannot do anything about it. But by taking enough vitamin A, we can postpone this process for as long as possible and prevent various problems in the future.

By eating passion fruit regularly, your eyes will stay clearer and you can prevent various eye disorders.

3) Your Hair Also Benefits

The health of your hair largely depends on the transport of oxygen and essential vitamins from the bloodstream to the hair. Healthy hair benefitsAnd it is a fact that healthy hair is associated with a healthy body. Problems with your hair is often the result of a chronic lack of nutrients and/or long-term illness.

As mentioned earlier, passion fruit contains large amounts of vitamin A, vitamin C, and important minerals such as copper and potassium. All these substances support the health of your hair.

Vitamin C, in particular, is important because it helps to make collagen, important building material for your hair. Without enough Collagen your hair will split and break.

4) Nutrition For Your Skin

As mentioned before: Passion fruit is completely full of antioxidants. In particular, Vitamin C and Vitamin A are abundantly present, and these are precisely the vitamins that your skin needs.

Vitamin A ensures that the cell membranes are (and remain) healthy and function optimally. (source) Vitamin C is responsible for the production of Collagen, which is extremely important to protect skin cells against the effects of aging. Vitamin C also ensures that the collagen level in the body remains in balance so that the skin automatically looks younger. (source) Collagen is responsible for the structure and firmness of the skin. Eating passion fruit will not only improve your physical appearance through younger skin, but it will also restore your skin from within and keep it healthy. Also, eating passion fruit contributes to protection against pollution and harmful UV radiation.

5) Regulation Of Your Digestion

Passion fruits are also very popular due to their high fiber content. Fiber plays a very important role in our overall health. Take your digestion, for example. It is important to eat fiber-rich food, as this ensures good digestion and regular, smooth bowel movements. (source)

This is because fibers act as a laxative that ensures that food intake is moved accordingly in the digestive process. With the presence of fibers, the digestive tract is released quickly and completely for ultimately a fast bowel movement. When the digestive process works optimally, digestive problems are avoided in the future. Consider the possibility of constipation. A healthy digestive system also prevents heart disease, gastrointestinal problems, and colon cancer.

6) Improvement Of Your Insulin Sensitivity

Most people think that eating certain fruits will cause blood sugar levels to rise quickly. That is the fruit with a high Glycemic Index. Fortunately, there is fruit with a low Glycemic Index. The passion fruit is one of them. This makes it a great addition for people with diabetes.

Prosperity diseases, such as obesity and metabolic syndrome, can lead to many complications, including hypertension, diabetes, and cardiovascular disease. They also speed up the aging processes. Only a suitable diet can help to regulate all this in order to be able to control further problems in the future.

In order to adjust the diet, it will be necessary, among other things, to limit the intake of calories. This will prevent hyperglycemia, which will improve insulin resistance. This often requires a long-term “trial and error” of food choices and portion size. A nice goal, but very difficult for many people to follow. It is for that reason that alternative foods, such as passion fruit, are being further investigated to be able to contribute to reducing obesity and insulin resistance.

During the research, a certain compound in the passion fruit received a lot of attention: Piceatannol, an analogue of Resveratrol. The latter is a polyphenol that has been clearly shown to lower blood sugar levels and increase endurance.

The aforementioned Piceatannol, which is found in passion fruit, was identified in a study as a substance that can improve your metabolism. According to the researchers, 39 men and women, half of whom were overweight, received 20 mg every day for 8 weeks. Piceatannol administered.

By predetermining the blood pressure, heart rate, inflammatory values, lipids, oxidative stress, and the mental condition of the subjects, the researchers discovered that especially overweight men could benefit from the administered Piceatannol. The final conclusion was that Piceatannol as a supplement can improve metabolic health, including insulin sensitivity. (source)

Of course, you can’t live on only passion fruit, but a good balance in a correct diet, of which passion fruit can be a part, is a very important step towards a healthy body.

7) Lowers Blood Pressure

Passion fruit is also a very good source of potassium. It contains a significant amount of potassium that, when eating 1 serving, can provide up to 25% of your daily requirement. Potassium is a very essential mineral that is indispensable for many processes in the body. (source) Due to the high potassium content in the passion fruit, this can restore high blood pressure. Potassium works as so-called vasodilatation that keeps the veins and blood vessels relaxed. With sufficient potassium, the blood can flow through the veins unhindered. Because if there is tension on the blood vessels, it is very likely that the blood pressure rises. Needless to say, it is important to keep blood pressure in the balance because this can eventually lead to heart problems.

8) Strengthens Your Bones

Passion fruit also contains magnesium, copper, iron, and phosphorus. These are all important for the health and quality of our bones. These minerals increase the density of the bones, making them naturally stronger and less susceptible to fractures, for example. Regular eating passion fruit will, therefore, help to fight the fragility of your bones, because the vitamins and minerals contained in the passion fruit maintain healthy bone cells and accelerate the possible recovery of the bones. (source)

9) Sleep Better

The passion fruit also contains Alkaloids, which have a calming effect. And this calming effect will make it easier for you to fall asleep. (source) But that is not the only thing. The calming effect can also help in the treatment of anxiety and depression. (source) If you keep having trouble falling asleep, drinking a glass of passion fruit juice at the start of the day and at the end of the day will be a big help.

How Can You Eat Passion Fruit?

Passion fruit can be prepared and eaten in various ways. But the most common method is as follows:

Cut the fruit in two halves. Scoop out the flesh with a spoon. You can just eat this flesh to take advantage of the many good nutrients

Note: If you only drink the juice, you do not benefit from the fibers, so it is by definition less healthy. Ok, still healthy, but by leaving out the fibers a little less healthy.

Many people prefer to process the flesh in, for example, a salad. The combination of sweet and sour gives the taste of the salad an extra dimension.

You can also use the flesh when preparing ice cream, desserts, and even when preparing a delicious, homemade, pizza.

You can also use the juice when preparing a homemade syrup. Passion fruit yogurt Smoothie

Personally, I like it in a smoothy and with my mix fruit and yogurt!

Enough ideas to process this delicious flesh into all kinds of homemade products. Let your imagination run free and dare to experiment!

How does the passion fruit grow?

The passion fruit plant is grown like a vine. More than 500 varieties of this plant have been discovered and their appearance differs in color, shape, taste and nutritional value. The passion fruit that you know from the greengrocer is therefore only one of them. (source)

The most common types of passion fruit are yellow or dark purple in color. The fruit contains light orange-colored, juicy and meaty lobes. Within each lobe, you can find a black or brown colored seed. The yellow-colored passion fruit is larger in size than the purple-colored fruits. Purple-colored fruit, on the other hand, has much more taste and also contains much more fiber.

Nutritional Value Of Passion Fruit

Passion fruit is a real superfood. It is one of the most nutritious fruits that you can get today. It is a rich source of vitamins, minerals and other nutrients. Let’s see what’s in that one fruit.

The nutritional value of passion fruit (per 100 grams) is as follows:

  • Carbohydrates: 23.38 grams
  • Protein: 2.10 grams
  • Fat: 0.70 grams
  • Fiber: 10.40 grams
  • Vitamins: 100 grams of passion fruit contains various vitamins, including niacin, folates, riboflavin, pyridoxine, vitamin A, vitamin C and vitamin K. If we look at the quantities, per 100 grams, we come to the following figures for the most important vitamins: The amount of niacin is approximately 15 mg, the amount of pyridoxine is 0.100 mg, and the vitamin C content is 30 mg.
  • Minerals: Passion fruit also contains different types of minerals. 100 grams of passion fruit contains 12 mg of calcium, 29 mg of magnesium and 68 mg of phosphorus. Passion fruit also contains zinc, selenium and iron.
  • Other nutrients: potassium, sodium, and phytonutrients such as lycopene and beta-carotene. About 348 mg of potassium is present in 100 grams of passion fruit.

But watch out:

Although the passion fruit is a very healthy fruit that can rarely endanger someone, there are a few things to keep in mind:

  • In particular, the calming properties of the passion fruit can lead to intervention with traditional medication. If you are taking medication for, for example, depression and anxiety, consult your treating physician about the permitted dose of passion fruit.
  • It is also that excessive alcohol consumption and passion fruit is a very bad combination. This can, even if only for a short time, make your reflexes extra slow.
  • Do not take aspirins in combination with passion fruit. The fruit can increase the effect of the aspirin, which can cause the blood to thin too much. Aspirin is also blood-thinning. Consult with your treating doctor!
  • Also, other medicines that you take to thin your blood cannot be combined with passion fruit. This too will eventually thin the blood too much. Also always discuss this with your doctor.


Personally, I’m a big fan of passion fruit and I am lucky that I live in a country where it just grows in my own garden. Not only for all the health benefits but of course also for the delicious taste and the versatility. You can use the flesh or juice very versatile in your diet.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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




should i get smartwatch

A smartwatch is no ordinary watch. It is an extension of your smartphone, your coach when exercising and an aid to a healthy lifestyle.

Do you want to buy a smartwatch and know which one suits you best? Then read on and I’ll show you exactly what to look for when you buy a smartwatch.

I also give you the top 5 best smartwatches at the moment! This way you can find the perfect smartwatch for you!


Dimensions of the screenDimensions of the screen

Do you find it useful that e-mails and other messages appear on your smartwatch and do you use that function often? Then the screen size is something to take into account.

The display of a smartwatch is not very large. A 1.5-inch screen is large enough for the notifications. But if you want to read the entire message, you need a larger screen.

Touch screensmartwatch-touchscreen

If you install multiple apps and, for example, want to control your agenda on your smartwatch, the touchscreen is an important option.

GPS and route information

For on the road, but also during exercise, a GPS on your smartwatch is useful.

The possibility to plan a route for when you run or cycle makes sports even more fun.

That is why this option can also be important for you to consider.

Smartwatch strapSmart watch strap

If you use your smartwatch at the office and you need to look stylish, then a leather strap or metal is the best option.

If you want to work with it, then this material is not suitable.

Then choose a rubber or plastic strap. Then you also have the option of choosing nice colors.

What do you find important?

A small watch that does not get in the way or one with a larger screen, so that you can better read the data?

Do you find it important that you do not have to charge your smartwatch every day or does it not matter?

Do you want to be able to enter many options and everything on your smartwatch, or do you also want to use your smartphone?

Also, check carefully whether the sport you practice fits the smartwatch.

And of course, the price is also important. For the most popular smartwatches, you still pay an average of 300 US dollars.


1. Fitbit VersaFitbit-versa

The best all-around smartwatch for the best price!

OS: Android, IOS, Windows Phone

Guarantee: 2 Years

Battery life: 120 hours

Sensors: Stairs, Pedometer, Calorie counter, Sleep monitor

Analysis of: Sleep, Steps, Heartbeat, Calories, Stairs

2. Apple Watch series 3apple-watch-series-3

My choice for the best Apple Watch!


Guarantee: 2 years

Battery life: 18 hours

Sensors: GPS, Pedometer, Barometer, Calorie counter,
Sleep monitor

Analysis of: Sleep, Distance, Steps, Heart Rate, Speed, Calories


3. Samsung Gear S3 Frontier 3. Samsung Gear S3 Frontier

OS: Android, IOS

Guarantee: 2 years

Battery life: 96 hours

Sensors: GPS, Stairs, Pedometer, Calorie counter, Sleep monitor

Analysis of: Sleep, Distance, Steps, Heart Rate, Speed, Calories



4. Samsung Gear SportSamsung-Gear-Sport

OS: Android, IOS

Guarantee: 2 years

Battery life: 72 hours

Sensors: GPS, Compass, Stairs, Pedometer, Calorie counter, Sleep monitor

Analysis of: Sleep, Distance, Steps, Heart rate, Speed, Calories, Stairs



5. Samsung Gear S3 ClassicSamsung Gear S3 Classic

My choice for a stylish Smartwatch!

OS: Android, IOS

Guarantee: 2 years

Battery life: 96 hours

Sensors: GPS, Pedometer, Barometer, Thermometer, Calorie counter

Analysis of: Sleep, Distance, Steps, Heart Rate, Speed, Calories




Do you want to buy a smartwatch?

Then you will have to take into account the operating system of your smartphone. Apple has launched several smartwatches on the market, the Apple Watch series.


The Apple smartwatch, technology and style!

As an Apple user you can, of course, opt for an Apple watch. The Apple watch all have the same design, only they differ in the size of the screen (38-42 mm). The screen of the Apple watch is pretty sharp with clear colors.

The battery life of the Apple watch is unfortunately not to write home about. You will probably have to charge it every day, especially if you want to use the GPS function.

In addition to the Apple watch, there are various Android smartwatches that can be linked to IOS. Check which version of IOS supports the smartwatch.


With Android, you can choose from different brands

Android smartwatches differ in size, screen shape, design and different bands. Some smartwatches even look like regular watches. Also with Android, the battery will probably only last a maximum of two days. If you want an Android smartwatch, then you have a choice of different brands. Whether you want an Android or an Apple watch, there are no major differences between functionalities.



1. Helps you move moresmartwatch-sport

For people who like to do something about their health, but who have not yet managed to work on it structurally, the smartwatch is ideal. Because you always carry it with you, it can remind you of regular exercise. You can enter your own goals and with the help of your smartwatch, you can work towards them efficiently.

The pedometer helps you to move more in an easily accessible way every day. But he can also help you achieve your goals with other sports. You can improve your fitness and strength with various training programs and a heart rate monitor. Because you gain insight into your progress, you feel more motivation to continue exercising than without a smartwatch.

2. Always have your personal assistant to hand

The smartwatch ensures that you are always up to date. You can sometimes forget your mobile or you have it at the bottom of a bag. You always have the smartwatch with you. It is handy that you can quickly see whether a message is important or not. Often a message can wait a while and you don’t have to look up your phone. Phone calls, mail, apps or other social media are all at hand.

The smartwatch also has a link with your agenda. As a result, you are reminded in time of appointments. So you have your own personal assistant.

3. Insight into your lifestyle

By using the smartwatch you gain insight into your lifestyle and your health. It can help a lot to get the information at a glance, such as how many calories you burn and how much your heart rate is and whether you sleep well. With this information, you can make adjustments if necessary.

For example, it can help to get an overview of your sleep rhythm and ensure more rest and a blackout curtain, so that you sleep more deeply. You can opt for a healthier diet because you see what you get in calories. The smartwatch can be linked with apps on your phone, giving you even more options to improve your health.

4. Play your favorite music

Of course, you have your phone for your music, but playback is very easy via your smartwatch. Do you want to flush a song or hear it again? That is much easier via the smartwatch than on your phone. Certainly, if you are exercising or cycling or walking outside and you want to keep your hands free.

5. Navigation

Your smartwatch can also display your navigation. This is a nice option, especially during exercise. You often see people running with a mobile in their hand. That is no longer necessary with a smartwatch. It is also handy for your bicycle, because you need a special holder for a telephone, and when it rains it is not an option. Use your smartwatch to find your way. A quick glance at your wrist and you know where to go.

HOW DOES A SMARTWATCH WORK?fitbit around wrist

A smartwatch is a wearable that you wear on your wrist just like a normal watch. However, it has a lot more options. That is because you can connect it to your smartphone. You make a connection with your smartphone through a Bluetooth connection or NFC. You install a smartwatch app on your phone, which can be Android Wear for Android or Watch if you have an Apple.

The smartwatch and your phone can now exchange information. They must be close to each other for this. Through this connection, your smartwatch actually becomes an extension of your phone. You can see the same information on it: your calendar, incoming apps, Facebook updates, emails and text messages. You can also play your music with it.

This makes it possible to stay up-to-date on what’s coming in via the smartwatch, without having to grab your phone. That saves extra actions, it is easier and faster. It also ensures that you can last longer with the battery of your smartphone.

A smartwatch can measure different things

This makes the smartwatch quite versatile and functions as a kind of virtual personal assistant. However, he often also has more options to help you stay healthy.

The smartwatch can do that because it can measure various things:

  • Heart rate
  • Burned calories
  • Number of steps taken
  • Distance traveled
  • Sleep sensor

With the data that the smartwatch provides, you can see whether you have exercised enough and how your physical health is.

If you then install fitness apps on your smartphone, you can keep track of your performance during exercise or improve your performance. Then you can, for example, use training programs that challenge you to achieve your goals. You can also enter what you eat in a day and you better opt for a healthy diet, which can help you lose weight. Insight into your habits can help a lot with that.

Other possibilities of the smartwatch are controlling your smart home. Not everyone has a house that is technically adapted to that, but it is possible. You could, for example, switch on the heating via your smartwatch, turn on the lights, open or close the curtains or activate the safety system. According to many people, the possibilities are not nearly exhausted.


Most smartwatches have the following functions:

  • Briefly shows which messages arrive: WhatsApp, Facebook updates, e-mails and the like.
  • Reminds you of appointments, by linking to your agenda.
  • Displays route navigation
  • Can play music via internal memory
  • Has GPS

But what makes a smartwatch even more attractive is the fact that it can help you choose a healthier lifestyle. We generally live a sedentary life, and that can pose health risks. We have absolutely no insight into how much we move and whether we are doing a healthy job.

The smartwatch can help you gain insight into this.

You will find the following options on most smartwatches:

  • A pedometer
  • Heart rate monitor
  • Calorie counter
  • Range finder
  • Sleep sensor

You can install various apps on it that offer even more options. Think about:

  • Track calories from your diet
  • Counting calories in different sports (rowing, cycling, rollerblading)
  • Apps that offer different workouts


Not sure how to choose between these three wearable gadgets?

They each have different options.

The smartwatch

This watch has the most varied functionalities. You can use it for your normal daily activities, at work, but also in your free time and when exercising. As stated, it functions as a kind of personal assistant. Especially the agenda function and the display of social media messages make the smartwatch very versatile

The activity tracker

Activity Tracker measures your data throughout the day. You can enter your own goals and the activity tracker keeps track of whether you reach them. The activity tracker does not always have to be worn around your wrist. The function of the tracker is therefore about measuring your movements and giving you insight into how much you move and that happens whether you work, sleep, walk or sit on the couch. The data he can measure are your steps, possibly your heart rate and the calories you burn.

The sports watch

The sports watch is again more focused on training and sports. It only measures your data when you exercise and offers opportunities to register your training sessions and then analyze that data. You can use it to train for specific goals (such as running a marathon) and the sports watch can help you with this. He helps you improve your sports performance.

This shows that these three smart gadgets each have something different to offer. Depending on what you need, you can now make a balanced choice. The smartwatch is the most versatile of the three. With a smartwatch on your wrist, you have a lot of options in a small device. Not only can you quickly see what kind of messages you receive, you have music, GPS and navigation at hand, but you also have the option to be easily concerned with your health.

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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

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

The Health Benefits Of Eating Eggs Daily




Whatever people say about eggs, almost everyone always has it at home.

I like to eat eggs in the morning, it’s a good way to start the day. Not only because they taste good, but also because they also have many advantages. Even I still know too little about it, and I love eggs.

After reading the information in this article, you will most likely increase your daily dose of eggs to 2.


Many. Eggs contain vitamins A, D and E, but also B12, riboflavin and folic acid.

In addition, there are still a lot of minerals in it such as iodine, iron, calcium, zinc and selenium.

As you can see, quite a lot, so!


Maybe you have heard that eggs are bad for you because of the high cholesterol?

That’s wrong. There is certainly cholesterol in eggs, but not so much that it is really bad for you. So you don’t have to worry about cholesterol in eggs. That says Jennie Nyenvik, nutrition expert for Aftonbladet.

Hard boiled egg and Avocado


Studies show that a breakfast rich in proteins can help with weight loss.

According to research, a low-calorie diet in combination with a regular dose of eggs for breakfast can help you lose weight quickly.

Also keep in mind that eggs help you to feel full longer, which means that they are useful in reducing your overall calorie intake.


The end of winter, it’s almost time. And many people have coughed, sneezed or had other ailments in recent months. Now is the perfect time to say that eggs can strengthen your immune system.

Studies have also shown that only two eggs per day can help against viruses, infections and disease.

An egg contains 22% of the daily recommended amount of selenium, an element known to strengthen the immune system.


Have you ever heard about the amino acid choline? It improves the nerve signals that help us remember small things, such as where you put your wallet or mobile.

According to research, extra choline can provide better memory and responsiveness.


Lutein helps keep your eyes clear and sharpens your vision. New research has shown that chicken eggs are rich in lutein, and therefore very good for your eyes.

Lutein is naturally produced by the eyes and protects the retina against damage.

Basket with Eggs


Vitamin D can be difficult to obtain during the winter as there is less sunlight. But eggs can be an alternative. Vitamin D is of course extremely useful to keep the PH value of our teeth and bones in balance.

Vitamin D can also combat depression!


When you eat eggs, you absorb calcium, which is important to strengthen the skeleton and prevent osteoporosis.


Eggs contain a lot of folic acids, a type of vitamin B that is needed for the production of new red blood cells.

People with a folic acid deficiency may develop anemia. Folic acid is also important for the full development of the fetus in the womb. For expectant mothers, important information.

folic acid deficiency


As mentioned earlier, eggs contain amino acids that help cells rebuild. This ensures that you do not physically age too quickly.

As we grow older, our need for Vitamin D doubles. For people over 60, 10 micrograms are recommended. An egg can contain approximately 0.7 micrograms.


Researchers in Canada have established a clear link between egg-rich foods and a lower risk of cardiovascular disease and certain cancer.

The secret of this? Well, eggs contain two important antioxidants: tryptophan and tyrosine.

People with LDL (low-density lipoprotein) have a greater risk of heart problems. Apparently, eggs can increase LDL and therefore there is a lower risk of heart-related problems.


Many people who want some extra muscle mass eat more eggs.

Eggs are full of proteins, which is, of course, crucial for those who want to look stronger.


In addition to many other properties, eggs also contain chock-full B vitamins and omega-3 fatty acids. This helps to keep your skin, hair and nails healthy.

What Happens to Your Body When You Start Eating 2 Eggs a Day

Check this video below to som it all up:


Hard boiled eggs

I’m sure you knew that eggs were good for you, but you might look at eggs differently now!


Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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


Huawei Watch 2 review

Huawei Watch 2 reviews

Huawei Watch 2 review


The Huawei Watch 2 is known for its useful functions that are combined with a beautiful appearance.

Review Huawei Watch 2

Pros and cons


  • iOS and Android
  • Strong battery
  • Built-in heart rate monitor, pedometer, distance meter
  • 4G ready


  • Some apps are a bit slow on the watch

Huawei Watch 2: a complete smartwatch

Huawei is a good brand that you could know from the smartphones that this company makes. However, they have more to offer than just smartphones, because the smartwatches from Huawei are also of a strong level. The Huawei Watch 2 is currently the best smartwatch from Huawei and has a lot to offer. The Huawei Watch 2 combines a beautiful design with a large number of possibilities and is a clear improvement on its predecessor.

The smartwatch is made of the best quality materials such as stainless steel for the watch case. The high quality of the Huawei Watch 2 is guaranteed by a two-year carry-in warranty. The weight of the Huawei Watch 2 is only 58 grams, which makes it a very light smartwatch.

The smartwatch is available in various colors such as black and gray. A nice feature is that the Huawei Watch 2 can be linked to various brands of smartphones. This way, he can work with both the iOS and Android operating systems

huawei-watch-2-back view


The Huawei Watch 2 has an IP68 certificate that indicates that the smartwatch is waterproof and dustproof. The watchband of this smartwatch is 20 millimeters wide and has a buckle clasp. The Huawei Watch 2 is suitable for people with a wrist circumference between 14 and 21 centimeters.

The battery of this smartwatch is 410 mAh in size and will last approximately 40 hours. The touchscreen of the Huawei Watch 2 is of very good quality and has a resolution of 390 by 390 pixels.

On the screen of the Huawei Watch 2, you can send and receive messages and answer calls, among other things. You can also view notifications and navigate on the smartwatch.

Operating systemiOS and Android
390 x 390 px
Battery410 mAh
Weight58 grams
WaterproofYes, but limited (1 meter maximum 30 minutes)
Heart rate monitorYes
Guarantee2 jaar carry-in


  • Sporty, rugged and chunky design
  • Two hardware buttons, but no rotating crown or bezel
  • Comfortable and lightweight, but will be too big for some

The original Huawei Watch had a premium metal finish which looked smart on the wrist, but it’s all change with the Huawei Watch 2.

Instead of premium appeal, Huawei has opted for a rugged, sporty finish on the Watch 2 with a chunky plastic body and the sizable bezel surrounding the watch face.

Huawei watch 2

It’s not particularly eye-catching, and it’s unlikely to win any style awards – but it is at least functional. The Huawei Watch 2 has a strong health and fitness angle, and its design means it will survive the rigors of a workout, training session or race.

To that end the silicon strap is sweat-proof, and it can be easily removed, with handy pegs on the underside of the strap making it easy to detach from the watch.

While it uses a standard 20mm strap size, the design means you’ll be limited to Huawei Watch 2-specific straps if you fancy changing the look and material.

Use of Huawei Watch 2

The functions mentioned above can be useful in all situations. For example, it is useful during work or in the store that you can quickly see what messages you have received.

While exercising, the Huawei Watch 2 offers a number of additional functions that can come in handy.

For example, there is a heart rate monitor, speed meter and distance meter built into the Huawei Watch 2. These can, for example, provide a lot of extra information during your run to optimize your training.


The Huawei Watch 2 comes packed full of features, and for that, we give it a hearty round of applause. Huawei has done a fine job cramming a lot of tech into a device which doesn’t look out of place on your wrist.

It’s not the most eye-catching design, but it also doesn’t look like you’ve got a crude computing device slapped on your forearm.

But while the feature set is impressive, the delivery is less so. The small screen makes it difficult to navigate the more complex applications, while the sub-par performance becomes irksome after a while – especially if you’re trying to quickly pay for your morning coffee with the watch and it takes longer to load Android Pay than it would take you to grab your card from your bag or pocket.

The 4G compatibility is a nice addition for those who want maximum connectivity, but for those who are rarely without their smartphone, it’s a needless additional cost, with more money required up front and a second SIM contract to pay for to keep it online.

Huawei has tried to cover all possible use-cases with the Huawei Watch 2, and while it does hit most of them it doesn’t do so in a way that’s overly user-friendly.

If anything, it strengthens the case for specialized smartwatches targeted at particular customer bases, rather than a one-device-fits-all approach.

Who’s it for?

The Huawei Watch 2 is aimed at the fitness crowd, and specifically those who want to stay connected when they’re away from their handset.

It’s a smaller market than the original Huawei Watch appealed to, and those wanting to dip their toes in the smartwatch waters for the first time are better off looking elsewhere.

It’ll also appeal to those looking for a feature-packed smartwatch – and few can match the Huawei Watch 2 when it comes to a straight spec-sheet blowout.

Should I buy it?

If you’re a fan of the Huawei Watch 2’s rugged looks, and the wide array of features and fitness options it packs into its modest frame, then it won’t let you down – assuming you have the money lying around not doing anything else.

Smartwatches are, for most of us, a luxury rather than a necessity, and if you’re questioning whether or not you really want to spend this much on a device which does less than the phone you carry around every day then you’ll probably want to steer clear of the Huawei Watch 2.


Eggs and Cholesterol a Good Combination?

are eggs high cholesterol

Eggs and Cholesterol a Good Combination?


Most people think that eggs and cholesterol are not a good combination. But the truth about eggs, if it is about the effect on your cholesterol level, is much more complex.

Simply saying that eggs are bad for your cholesterol level is part of one of the biggest myths about cholesterol so far.

The good news is that this article will elaborate on the relationship between eggs and cholesterol and that you will learn everything you need to know about this topic in this article.

You will also get more information about how you can check your cholesterol levels, how to maintain the ideal cholesterol level by avoiding foods that are high in cholesterol, how eating low-cholesterol foods can help you, what to do have high LDL cholesterol and more …

But first something else:

What is Cholesterol?

Continue reading


should I buy treadmill


should I buy treadmill

Would you like to buy a treadmill to work on your fitness at home, to keep running in the winter or do you want to lose weight? Then a running belt is perfect.

But what should you pay attention to when you are going to buy a treadmill? And what are the best treadmills at the moment?

In this article, I tell you exactly what to look for when you buy a treadmill.

And I’ll give you the top 10 best treadmills of 2019!


There are a number of different things to look out for when you want to buy the best treadmill for your home. Below I outline the most important for you.

Treadmill weight-of-the-device

The weight

The weight of a fitness machine says something about the quality of the construction. A construction in which a lot of metal has been processed is heavier and more robust than construction in which little metal has been processed. A fitness machine with a lot of metal is of better quality.

A heavier fitness device is also more stable. During the walk, the device gets a lot of blows. During training, a heavier treadmill will remain more stable than a light one.


The guarantee

The guarantee that a manufacturer gives to his product says something about the confidence the manufacturer has in his product. And of course about the quality of the product.

It is also nice to have a longer warranty in case something goes wrong with the running belt. The warranty is therefore important to take with you when you are going to buy a treadmill.

Treadmill dimensions-of-the-tread

Dimensions of the tread

The length and width of the tread are also important criteria when you want to buy a treadmill. An electric treadmill with a wide tread is safer and more pleasant than a narrow tread. With a wide tread, you are less likely to land alongside the tread while walking.

Especially if you train for a longer period or at a high speed, you will not be able to run in a straight line. A wider tread is then pleasant. A tread of at least 45 cm wide is recommended.




If you use the treadmill at home, it is great if you can fold it up and store it after use. A collapsible treadmill saves a lot of space at home. This often means that you fold the tread to the standard.

Most home fitness devices are collapsible models, but it is definitely something you should keep an eye on!

Treadmill-care-for-a-good-damping system

The damping system

With every step, your knees and joints will endure a blow. An active damping system dampens this blow slightly. Almost all treadmills have a damping system.

Of course, more expensive models have a better damping system than an inexpensive treadmill.


Maximum speed

The maximum speed of the running belt naturally speaks for itself and is very personal. A cheap treadmill usually does not go faster than about 13 km / h. If you want to be able to run faster, you can choose a more expensive model. A more expensive model usually has a maximum speed of 16 or 20 km / h

Treadmill-the-engine power

Engine power

The engine power is important when you use the treadmill at low speed. Then it is important to look at the continuous power of the treadmill and not at the peak power.

Do you always jog at speeds between 5 and 20 km / h? Then the engine power is less interesting for you.

Treadmill heart rate measurement or heart rate programs

Heart rate measurement and heart rate programs

Training on the basis of your heart rate is the best way to train in your optimal fat burning zone. There are different ways to measure your heart rate during training: the hand sensors in the grip or a chest strap.
The chest strap is more accurate and easier during training. Usually, the more expensive models support a coupling with a chest strap



Slope angle

If the running belt has the ability to set the slope, you can get a lot more out of your training. The setting is in percentages, usually between 8% and 15%.

The training is heavier, you need other muscles to walk up and down and it makes your training more varied.

What you can pay attention to when purchasing is whether the setting of the incline is done manually or electrically. Electric is easiest, you can even adjust the height during your training.

Treadmill maintenance-of-the-walking surface

Maintenance of the running surface

A fitness machine is a big investment and it is as nice as it will last for a number of years. If you opt for a cheaper treadmill, the running surface is more wear-sensitive than that of a more expensive one.

The tread of a low-cost tire will also have to be maintained with silicone oil. Are you going to use the fitness equipment a lot, then it is advisable to invest in a tire with a durable orthopedic surface.

Here you can pay attention to the thickness of the running surface and what you need to do maintenance.


Image result for eco diet banner


So what is the best buy for a running belt at the moment? There is a lot of choices and the price and quality vary considerably! Below you will find the 10 best treadmills divided into jogging/walking and running.

The 4 best treadmills for jogging and walking

At number 1 is the Simpfree APP Control Treadmill S8100. This is a good running belt with a good price/quality ratio. With a maximum speed of 15 km / h, it is fast enough for most people. The tread is also spacious enough for walking and jogging. A very good treadmill for home use.

1. Simpfree APP Control Treadmill S8100

My choice for the best treadmill for home!

Simpfree treadmillMax. load:  110 KG

Garanty:     1 year on frame 2 years on engine

Max Speed: 14 km

Tread size: 1230 * 420 mm

Price: $ 590

2. Tunturi Cardio Fit T30 Foldable Treadmill

My second choice for a good home treadmill!

Tunturi Cardio Fit T30

Weight: 45 KG

Max. load:  135 KG

Garanty:     2 years on parts

Max Speed: 12 km

Tread size: W 43 cm x L 120 cm

Price: $ 545


3. NordicTrack T 6.5 Si Treadmill

My choice for a large tread at a competitive price!

NordicTrack T 6.5 SI Treadmill

Weight: 45 KG

Max. load:  145 KG

Garanty:     1 year on parts

Max Speed: 16 km

Tread size: W 50 cm x L 140 cm

Price: $ 899

Gymax Cardio Folding Exercise Treadmill

Gymax Treadmill

Weight: 45 KG

Max. load:  100 KG

Garanty:     1 year on parts

Max Speed: 12 km

Tread size: W 40 cm x L 120 cm

Price: $ 525

The 4 best treadmills for running

Do you want to run at home? Then the above fitness equipment is not suitable. Then you need a (semi) professional treadmill with a much larger running surface and a higher maximum speed. The suspension is also important when running. For the runners, I have made a separate list of devices that are good for running at home.

In the first place is the Bowflex BXT 116 Treadmill. This semi professional treadmill offers a great price/quality ratio and has a large tread of 150 x 50 cm and a maximum speed of 19 km / h. With a max user weight of 170 kilos, this fitness device is very stable.

1. Bowflex BXT 116 Treadmill

My choice for a treadmill for running!

Max. load:  170 KG

Garanty:     2 years on parts

Max Speed: 19 km

Tread size: W 50 cm x L 150 cm

Price: $ 1400

2. Proform Power 795i Treadmill

Proform Power 795i Treadmill

Weight: 91 KG

Max. load:  136 KG

Garanty:     2 years on parts

Max Speed: 20 km

Tread size: W 52 cm x L 151 cm

Price: $ 1025

3. Branx Fitness ‘Elite Runner Pro’ Soft

Branx Fitness 'Elite Runner Pro' Soft

Weight: 85 KG

Max. load:  160 KG

Garanty:     2 years on parts

Max Speed: 21 km

Tread size: W 48 cm x L 140 cm

Price: $ 1065


4. Sportstech F37 Professional Treadmill

Sportstech F37 Professional Treadmill

Weight: 75 KG

Max. load:  150 KG

Garanty:     2 years on parts

Max Speed: 20 km

Tread size: W 50 cm x L 130 cm

Price: $ 925



Buying a good treadmill is a huge investment. An average running belt will surely cost around 650 USD and more expensive. Do you want a cheaper treadmill? Then I would look at the Tunturi Fitrun 30. If you look at the price/quality ratio, this is a good fitness machine for that price.

The Tunturi Cardio Fit T30 does have limitations compared to the more expensive models. The maximum speed is 12 km/h and the tread with 120 x 43 cm is not very large. If you can live with this, the Tunturi Fitrun 30 is the perfect cheap treadmill for you.

Do you want to be able to walk faster, a larger tread and more programs? Then you can better add $ 100 for the Simpfree APP Control Treadmill S8100.


The choice of a fitness device is very personal. A treadmill or cross trainer are both good fitness equipment. It’s about what you like most about doing.

Do you like running? Then an electric treadmill is perfect for you. You can train indoors when the weather is bad and you have different training programs that you can do.

You do not really like running but you just want a machine to improve your fitness or lose weight. Then a running belt may not be the best choice.

Running is in fact quite heavy, especially if you are overweight. Then it is stressful for your muscles and joints.

Then you might better choose a cross trainer. The crosstrainer is more accessible for beginners and less stressful. But it is certainly also a great device to work on your condition or to burn fat.

Will a crosstrainer better suit your needs. Then I have a page with the top 5 best cross-trainers, especially for the cross trainer. With this, you can compare the best cross-trainer.


Running on a treadmill has several advantages. Below I have listed a number for you.

Treadmill-always-rightThe tread is always right

The running surface of a treadmill is always the same. You will not suffer from uneven or loose paving stones or other inconveniences.

This makes running on a fitness machine different than outside and you will have to get used to when you switch between one or the other.

Treadmill-different-training programs

Running without distractions

You can always walk on a running belt. You never have to stop for priority traffic or a traffic light. You do not even have to pay attention to it.

You can fully focus on the training! Exercising is also safer within training. Especially in winter when it is dark and you are less visible to other road users.

You have no risk of an accident.

Different training schedules

Buy a good treadmill and you have access to a number of different training schedules.

You can set it up in advance and try to keep it to that. The treadmill will enforce the schedule for you.

This way it is easier to stick to a schedule that you would like to walk.

You can always train on a treadmill

If you have a fitness machine at home, you are not dependent on the weather or opening hours of the fitness club. Even if it rains or it is very hot you can just start training!

In the summer it can be a lot cooler to train at home instead of outdoors in the warm weather.

All the comforts of home

You can set up a movie or watch a TV series during training.

A training session is then over.

And after training, you can jump into your own shower!

Less stress on your muscles and joints

Walking on a good treadmill is less stressful for your muscles than walking outside. The soft surface in combination with the active damping system that has the most treadmills ensures that your muscles and joints are less stressed than when you walk outside.

Of course, you have more strain on your treadmill for your muscles and joints than on a spinning bike, cross-trainer or rowing machine.

Training fitness and muscles

On the treadmill you train your whole body, you use almost all your muscles.

The emphasis is on the leg muscles:

  • Hamstrings: During running, these muscles, which you use when you raise your lower leg to your buttocks, are put to work at every step.
  • Buttocks: You need your glutes to keep your hips straight and help them cope with your weight while walking.
  • Upper leg muscles: You put yourself off.
  • Calf Muscles: When landing on your feet you use your calf muscles, but also in the deposition.

Other muscles in your body are also well used during a running workout. Think of the muscles of your stomach. A strong core is needed to keep yourself upright and it is the source of all your movements. Your back muscles also work with this. So running on the treadmill is good for your whole body.

Running is good for your fitness anyway, but because you can use the training computer with a treadmill and you can set a gradient, this is even faster and easier.


Training on a treadmill is not difficult. But there are a number of things that you have to take into account.


Train on your heartbeat

You can easily train on the heartbeat. If you walk in the heart rate zone, you burn more fat!

You can easily measure your heart rate with a chest strap or through the handles of the treadmill. Of course, you can also use a sports watch with a built-in heart rate monitor or a smartwatch with a heart rate monitor if you happen to have it.

Of course, do not forget

Exercise machines are not very dangerous. But do not step on a running treadmill, for example.

There are already enough short films of people who break their necks with this ????

Treadmill-choose-the-right-sport shoes

Don’t forget your warming up and cooling down

Do not start running immediately.

First, walk a few minutes in a walking tempo to warm up.

And after running, also walk for a few minutes at a walking pace for a cooling down.

Take attention to use good shoes

Very important is the use of the right running shoes. This money both for indoor and outdoor running.

You can best go to a running specialty store and let them see which running shoes are best for your feet.

And buy good shoes based on their advice!



Treadmill-warming-up-and-cooling-downYou do not do warming up or too short

The warm-up is necessary to prepare your body for the action. People often underestimate how important this is and they think it is not necessary.

Without warming up you run much more risk of injuries and yes, also on a treadmill.

On a treadmill, it is even easier to speed up too fast. Make sure that your muscles warm up by walking or jogging for at least 7 to 10 minutes.

Then you can only step up the pace.

Do not use the incline

It is, of course, great to just train on a horizontal surface in the beginning.

But if you have used the tire more often, the angle of inclination can add a lot to your training sessions.

Use it to make your training more challenging and heavier. It requires a lot of different muscles and helps you to become stronger.

Treadmill-not-hold-to-supportHold on to the supports

If you use the supports while running, it is probably because you train at too high a pace. You should run at such a speed that you do not need the supports.

Holding on to this has several drawbacks: your training is not effective (you catch a part of your weight with your arms) and your attitude is wrong. Lower the speed of the treadmill until you feel confident and know that you can keep your balance.

Buying a treadmill is a huge investment! Hopefully, you had something from this information so that you can buy the best treadmill for home!

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

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

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 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

Important: Leave your reaction and any additions below.

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Garmin Vivosmart 4 (2018) activity tracker | vs Fitbit Charge 3 & Test

Garmin Vivosmart 4 activity tracker

Garmin Vivosmart 4 (2018) activity tracker | vs Fitbit Charge 3 & Test


The Garmin Vivosmart 4 (2018) with HR gives you 130 USD your energy monitor (personal battery status) (!), Stress measurements, all activities, VO2max, Fitness age in a super slim design. He lacks GPS but still is more complete than Fitbit and others.

Let’s have a test.

Garmin Vivosmart 4

The Garmin Vivosmart 4 has a lot of features that the other Garmin’s did not have. VO2 measurement, relieve function, heart rate via the wrist and an invisible display in a thin, beautiful band really offers something new.

View the Vivosmart 4 offer here!


The Garmin Vivosmart 4 is more beautiful than the predecessor, has 2 new functions and is still affordable. But that’s not all. The success of a tracker is to the extent that you use it. That means that it works best if you always have it.

When do you do that?

1) If he is fine
2) If he is beautiful
3) If you notice that you really do something about it.


That second requirement is more important than you might think. You do not want something ugly on your wrist, at least not for a long time.

In addition, you have it in 4 beautiful colors:

  • Black
  • White grey
  • Violet
  • Blue


Let’s take a look at the cool colors in close-up:

Garmin Vivosmart 4 activitytracker


Let’s go through the novelties. The fully waterproof Vivosmart 4 does not only have the….

  • Newly designed Elevate heart rate sensor from Garmin, as well
  • The new abnormal heart rate reports
  • VO2 max
  • Stress tracking
  • Activities for walks, running training, strength training, swimming pool, yoga and much more
  • In addition, he has a new pulse-based pulse oxide sensor.

Blood oxygen level

Garmin says the sensor measures your blood oxygen saturation levels at night to help you better understand your sleep quality. The newly advanced sleep monitor estimates light, deep and REM stages of sleep, along with movement during the night. You can then view your sleep statistics in the Garmin Connect Mobile app.

Energy engine

Another new function: an energy monitor for the body battery that estimates the energy reserves of your body, so that you know the optimal time for activity and rest.

Garmin Vivosmart 4 vs 3

The Garmin Vivosmart 4 has 2 new features when we compare it with the predecessor, the Garmin Vivosmart 3. Of course, it was already good and it measured ???? all the heartbeat.


Personal battery

It is, of course, nice to measure your heart rate during activities and rest, it is also fun and quite good to measure your sleep (more about that later) and you can also measure the oxygen uptake. All those loose figures are sometimes just snippets of information that you do not know exactly what to do. That is where that personal battery status comes, or calls it personal status, around the corner.


That heartbeat, sleep and other data together in this new function of Garmin leads to a battery, a personal battery that moves between 0% and 100%. Just like your phone and electric car (if you have one) you can see what the status of your battery is. Yes, you read that correctly, your personal battery.

That is not a crazy idea?

This is important to know and Fitbit also has a bit of it. It is nice that you sleep in a certain way, are fit in a certain way that day (so, for example, have started exercising, you have walked a lot of stairs or have spent the whole day on the couch, but what it’s all about: how is your personal status.

That is what Garmin wants to show with that function in the Garmin Vivosmart 4. And in principle, I think that’s a very good idea.

Measurement function for people

I see this as a start of a nice new measurement function for people. Other brands (except Fitbit) do not have this (yet) and so it’s worth a compliment for Garmin. That is positive! But there is also a downside. This measurement is still far from super accurate. Sometimes the battery already gives 100% between 3 and 5 o’clock in the morning. If you ask me, it is still very early to get up. When I jump out of my bed I do not feel as fresh as a dog.

Look into the future

I see it 100%, but perhaps Garmin’s technical specialists mean something else. I do not think so, however, and assume that this is the beginning of the development of a new function. So that’s nice, but the percentages you read on the screen of your Garmin Vivosmart 4 should be taken with a pinch of salt ????

Does this mean that it is a nonsense function? No, in my eyes not. It is just not super accurate. As soon as you see him as an indication then you can really do something with me in my eyes.

Garmin Vivosmart 4 vs Fitbit Charge 3

And I thought Fitbit was unbeatable in this area …

I was wrong!

Better than Fitbit

I thought Fitbit with the Charge 3 was unbeatable today. But de Garmin Vivosmart 4 rolls over pretty badly. For the same price, he has that personal battery, the de-stress function, a hidden display, stair climbing measurement and 24/7 heart rate measurement on your wrist.

After I had him for a week, I can say that he:

  • Really works fine
  • Can also be seen in bright sunlight
  • Best has a lot of functions (though I miss a bit of a bit when running and cycling … but okay, then it keeps it small)
  • Lovely to wear (better than eg Polar and Fitbit)

The screen only lights up when you move your wrist towards you. The beautiful sleek design is such a step forward to the old blocky Vivosmart HR. You read it right because there are 2 things:

  1. There was no Vivosmart 2
  2. The extension ‘HR’ omitted Garmin with the Vivosmart 4.


Let’s make things easier I guess and for the rest a technical marketing story ….

Fascinating … many will think with me.

How will my life improve when I spend 130 USD on this new Garmin Vivosmart 4?


You get:

  • Your personal battery
  • beautiful design
  • Heart rate measurement via your wrist (now reliable as on the Garmin 935
  • On-stress person function or more officially: stress relief
  • Good water resistance
  • Automatic tracking of all your activities
  • Very extensive sports measurement, also at gym activities.
  • Sleep measurement
  • Send alarm
  • Operate Garmin Virb sports camera
  • Send emergency signal
  • Control music from your phone (from your wrist and that’s handy)

Move IQ

Move IQ is the smart technology that Garmin has been applying for a while.

Connect IQ apps

Connect IQ Apps is from Garmin itself and that means that you can use many useful and beautiful apps on your Garmin. Developers are actually continuing working on it and that means that your Garmin is getting better and that is really different than before what you buy is what it is.

Your own layout

You can download and format different formats of screens, apps and data field views on your Connect IQ apps – suitable Garmin. Because it is open source, other companies also make apps for this so that you can tailor your watch to your liking with the knowledge of other companies than just that of Garmin. In my opinion smart because 2 know more than 1 and Garmin really is not the best app-for-watch developer I think. Of course, they have to do with the size of the screen and processor in the Garmin (yes, a heart rate monitor with the processor, storage memory is actually a small computer around your arm). What I do know is that your watch will now be better in the future.

Really improve yourself

To improve your VO2max by consistently exercising well over a longer period of time, your life must be healthier and therefore better.

VO2 max

Nowadays more and more devices can measure your VO2 max. This VO2max is an indication of your physical fitness level and you want to improve that. This is not as accurate as a hospital measurement but gives a pretty accurate indication of your current state of fitness. You can then keep track of your fitness level during your training sessions.


Oxygen intake

Normally, your VO2 max is measured with an oxygen mask. The VO2max is normally determined by measuring the oxygen intake and also the emissions during prolonged and increasing intensive exertion. You do this, for example, on a bicycle trainer during a sports medical examination or elsewhere in a medical center. This VO2max is then achieved when the amount of oxygen absorbed does not increase any more, despite an increasing effort. If you have ever done this, you also know that this is intense ;-).

Higher is better

The fitter you are the higher your VO2max, which is behind this function. So the more oxygen you get from the air the better it is because you want to record as much as possible per minute.




The Vivosmart 4 continues and also maintains your own fitness score. He does this better than his predecessors. He looks at your maximum aerobic capacity (VO2) and then determines which fitness age (metabolic age) you have. He also gives you the idea of whether you are doing well.

Reduce your fitness age (Metabolic Age)

According to Garmin, it is a “measurable indication of aerobic performance that was available in higher-end Garmin running watches. Your VO2 max score translates into a fitness level, ranging from poor to superior, and it is also used to calculate your fitness age, a relatable metric that puts a user’s fitness level in terms of age. ”

Stress score

He also has a stress score. This indicates how stressed you are. You want to know this because you often perform better if you have a low-stress score. Measuring sounds simple and according to the test that is actually also. You actually have to stand still for a few minutes while your pulse is being measured. From that, your personal stress score from that moment is made up and that can be from high (very stressed) to low (relaxed).

What is Stress Relief?

A valid question and I would not have believed in it if I did not see that Latsamy benefits from her Fitbit. She does the short stress-relief program every night before bedtime. Believe me: she does not do anything about bloody blab and is critical of anything and everything. In short: it helps her to become calmer.

Less stress

He is able to bring back your stress level. The fitness tracker will notice when your heart rate goes up without you moving. If this is the case, the device may suggest breathing exercises to reduce the stress. The app can then track when you experience a lot of stress, so that you may be able to change the patterns in your life.



What do they say about it themselves?

Better breathing

The fitness tracker can help the people who use it to normalize, improve breathing, can automatically track the number of reps you do in the gym.

That is beautiful!

Really sleek design that even ladies can start to find beautiful. The appearance is important for men but for ladies completely. This Vivosmart 4 has left the angular lego-like design and the triangle has been exchanged for a passer. The result is an activity tracker that you want to wear around your wrist and show it. Beautiful, that was Garmin time.

Really something new

Garmin officially explained the new fitness tracker and positive reactions followed. The tracker Garmin Vivosmart 4 name might have been smart to leave to really underline the new.


The competitors are of course the Fitbit and a bit the Polar’s. The latter, however, have those really the best trackers but are again super in heart rate monitors.


The device for the wrist gets a battery that should last 7 days on a full battery. That is more than the old 3 and of course, this is also difficult in practice. Yet a good number without charging is very nice.

Connection with telephone

Just like a Fitbit and others, a tracker is not complete without a nice and good app. Of course, the Vivosmart 4 also works with the Garmin Connect application, where the tracker can independently track what you are doing. This way I will continue my account of the last 10 years because looking back to the NY marathon, climbing trip on vacation (anxiety hits again) and Maratona remains beautiful. Strava link with Connect shows my performance directly to friends.


The extensive sports measurement goes further than previous models and other trackers. The Garmin recognizes when you are lifting weights and when you are busy with dumbbells. This is done by the fitness tracker in cooperation with the Garmin Connect app. Garmin says: “New Strength Training activity keeps track of reps, sets and even rest times during your free weight and bodyweight exercises.”

To buy

Do you have to buy the Vivosmart 4? That is difficult and not yet certain …

No – If you are looking for GPS in your tracker.
Yes – If you want an affordable and complete tracker that can really do a lot in a nice way.

Buying something new for your hobby is always fun. Personally, I can really look forward to the postman if the package is not there yet. I now know what time he is at the door. Then I really make sure I’m there to tackle him, walk straight to the kitchen for a razor-sharp knife, pull the box open and admire the packaging. This does not take long and after some fiddling, with the opening of the box (getting rid of the sticker, leaving packaging intact) I can finally see my new purchase ????


The Garmin Vivosmart 4 (2018) with HR gives you energy monitor, stress measurements, all activities, VO2max, Fitness age in a super slim design!

Reliable buying

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Garmin Vivosmart 4 activity tracker


Huawei Watch GT, A new operating system, Better battery and more functions!

Huawei Watch GT review

Huawei Watch GT, A new operating system, Better battery and more functions!


The Huawei Watch GT sport goes one step further compared to its predecessors.

In addition to measuring your heart rate and smartwatch-sport-huawei-gt-20sports performance, this sports watch can now also give you advice on your training sessions and recovery periods.

Huawei Watch GT sport

A beautiful thin and light design, a new operating system and perhaps the longest lasting battery among the sports watches of this moment! View the Huawei GT Sport! BUY IT HERE!!

Is it also a real smartwatch?

In principle, the Huawei GT sport is not a real smartwatch. He has no android system but his own operating system, so mainly a sports watch. He does have certain ‘smart functions’ such as:

  • Can see who is calling you
  • Receive messages
  • Receive notifications from, for example, your agenda

For example, on a real smartwatch, you would expect more functions such as Facebook, WhatsApp and Spotify, which unfortunately does not have this sports watch. So the Huawei GT sport is a ‘sports watch thoroughbred’

No more Google operating system

Huawei leaves behind the WearOS operating system of Google with this new sports watch and chooses its own new system LiteOS. In this way, they promise to make room for new functions and a really improved battery life. That battery life is certainly one of the most important innovations of this sports watch.

How long does the battery last?

If you use it in ‘full sports mode’ with GPS and heart rate measurement, this watch lasts 22 hours. A good battery performance.

And if I do not use it intensively?

If you have this watch on, but more used as a ‘smart watch’, it can even last up to 7 days on battery. A big improvement compared to previous and other smartwatches for sports.

Pros and cons


  • Own operating system, but can be linked with iOS and Android
  • More functions
  • Improved battery life


  • No NFC
  • Not suitable if you are also looking for the real ‘smart watch’ feeling

Design and functions

What is immediately striking about this new Huawei is that he is so nice and light he is. This is really a step further in the smaller and slimmer of the sports watches. Around the wrist, he really feels like a ‘normal watch’ with simply the added values of the GPS, heart rate measurement and sports functions.


The display of this sports watch is equipped with a touchscreen. By means of swiping, pressing and sweeping, you control this smart gadget. The size of the display is on average about 4 centimeters. The display of this Huawei GT sport is really very well lit, so you can even operate it when the sun is full.



What is important about a tracker?

1 Heart rate monitor 2 GPS 3 Chipset/processor

Heart rate monitor

ad 1) The heart rate monitor function ensures that you can really use it as a fitness tracker. A reliable continuous heart rate measurement during exercise gives you live feedback on the degree of intensity that you are exercising.


ad 2) GPS makes a smartwatch really more multifunctional. The distance, the speed and all averages are much more accurate than when there is a motion sensor to measure these values. You can usually also easily navigate with it. You can count on a surcharge of 50 to 150 dollars for internal GPS.


The last 3 is the chipset.


A good processor chipset in a fitness device ensures faster operation. The response to pressing a button or using an app works faster. You do not have to wait and everything goes just a bit smoother. You do not have to wait for those micro-seconds until you see changes on the screen, but it happens immediately. That is beautiful and increases the feeling of how intuitive he is.


What stands out in the first meeting and what’s good about it:

  • Call
  • Measure your internal heart rate on your wrist
  • Touchscreen
  • Use phone partly from your smart band around your wrist
  • So a complete replacement of telephone, heart rate monitor and activity tracker if all goes well
  •  there are more and more apps


More specifications:

  • Very wide rubbery band
  • Luxury closure of the band
  • Waterproof, so showering is allowed, not swimming
  • Extra battery available to charge him on-the-go
  • 3G
  • Wi-Fi
  • GPS without a telephone nearby
  • High-resolution screen
  • Many mAh battery/battery
  • Bluetooth 4
  • GPS
  • A lot of Gb storage

Fully Charged

2-Week Battery Life*, Travel without Limits Introducing the first double chipset architecture in the industry and this new design provides a 2-week battery life* to keep up with wherever you go.


This model is available in colors metal and black and the black will be chosen 90% I guess because a hip color is nice for a while but with this investment, you do not just choose red or green I suspect. Metal can be very nice again (for ladies).

VO2 max

Nowadays more and more devices can measure your VO2 max. This VO2max is an indication of your physical fitness level and you want to improve that. This is not as accurate as a hospital measurement but gives a pretty accurate indication of your current state of fitness. You can then keep track of your fitness level during your training sessions.


Oxygen intake

Normally, your VO2 max is measured with an oxygen mask. The VO2max is normally determined by measuring the oxygen intake and also the emissions during prolonged and increasing intensive exertion.

You do this, for example, on a bicycle trainer during a sports medical examination or elsewhere in a medical center. This VO2max is then achieved when the amount of oxygen absorbed does not increase any more, despite an increasing effort.

If you have ever done this, you also know that this is intense ;-).

Higher is better

The fitter you are the higher your VO2max, which is behind this function. So the more oxygen you get from the air the better it is because you want to record as much as possible per minute.

Huawei Smart Watch

Sleep measurement

Huawei has also officially joined in the fight for the best sleep measurement. That is something for which Apple, for example, has not yet dared to burn its fingers, even with the Apple Watch 4.

How good is that Huawei sleep measurement?

Of course, it is questionable whether this sleep measurement also works well, but Huawei has indicated that they have asked advice from the Harvard Medical School to create an algorithm that is capable of analyzing and understanding the way we sleep..

Connect with your smartphone

The sports watch easily connects to your smartphone via Huawei’s own app. You can then also keep track of and check all your health and sports performance data on your phone.

Training effect

With the training effect function, he can tell you exactly what your workout has meant for you. He indicates whether you have retained the fitness level, you have improved and he can even indicate whether you have been exercising too intensively (and are therefore at risk of injuring etc.)

Calculate recovery time

If you have trained or trained for several days in a row, this Huawei can use this function to calculate and determine your recovery time. You then also see a real countdown of 16 or 24 hours, this way you know when you can start exercising again.


The Huawei GT sport is water-resistant enough to swim with. At the training options, you will also see swimming in front of the pool or open water. When swimming in open water, he can even follow where you have swum, which is of course very useful to calculate your total number of swims.


If we test it and compare it with the other sports watches of, for example, GarminGarmin or Polar, then the eye falls mainly on the new operating system and the improved battery life. It is not a rude thing like some other sports watches that are, but really feels like a normal watch on your wrist. Incidentally, we will probably see this more often and better in the sports watches of all these brands.

VS the Huawei Watch 3

If we compare this new watch with the Huawei Watch 3, I notice the following:

  • The Huawei GT sport has a more beautiful design than the Watch 3. This is, of course, talking from me, but when I hear the sounds around me, many others agree with me.
  • The new watch has a new operating system and improved battery life
  • Where the Watch 3 could be operated with two buttons, the GT sport is equipped with a touchscreen

Buy Huawei Smartwatch

The Huawei Watch is not super nice but very good. Opinions differ a lot about appearance. Where one person finds him cool and beautiful, another says that he is too fat/bulky on your wrist. The content of this ‘sports package heart rate monitor’ is really a step forward. With a good heart rate monitor on the wrist, Android Wear 2 as a control system and an intuitive navigation through the many functions, this Smartwatch really fights with the normal heart rate monitor!

Reliable buying

When buying online, reliability, speed and of course the best price is important.

This is the best offer:




Fitbit Charge 3 | Nice big screen, fast and good tracking, review!

Stress scoreFitbit Charge 3 | Nice big screen, fast and good tracking, review!


fitbit-charge-3The Fitbit Charge 3 is super fine, very accurate and can do a lot. a slimmer successor to the well-known earlier model 2.

With a beautiful large screen, touch and heart rate measurement in the band is a small all-rounder.

Fitbit Charge 3

The Charge has a nice big screen, is faster and can track a lot of activities. In addition, you can leave your phone in your pocket because a lot can be operated with it.

View the Fitbit Charge 3, Buy it here!


I have been using The Charge 3 for a while now and my experiences with it are actually even better than expected. He works very easily and the app makes it really addictive to keep using. I also like him better than his predecessor.
This all sounds very positive you would think.
And that’s right …


… there is one big objection.


That is the price. With the 170 USD (and 190 for the premium version) he is 3 times as expensive as a step-by-step pedometer from some in the lower market end stores selling this cheap rubbish. There are those things nowadays also in the grass boxes and immediately you can not call them bad anymore.

These units also measure your steps, other activities and sometimes even sleep. The heart rate measurement on all those units (I have bought and tested them as well as all) are dramatically bad. Your heart rate sometimes goes from 30 to 230 and back. If you stay for a long time.

Charge 3 functions

The Charge 2 was the most popular tracker of the company up to this moment. The Charge 3 continues this line in a new jacket. It is still a bit of guessing what they will change exactly to the 3 compared to the 2.

Let’s compare the older and more expensive Versa with this Charge 3:

The Charge 3 is nicer, slightly thinner and has a well-functioning ‘touch-screen’. This is a good addition since in the 2 you have to press hard for reaction. The Charge 3 is also waterproof and I have already started swimming! I also do the shower every night.

New functions

The new Fitbit charge 3 is equipped with a new touchscreen that improves the user-friendliness. Moreover, it is waterproof, so it can also measure and track your swimming performance (up to a depth of 15 meters). The Charge 3 is the first device in this line that is also suitable for swimming. Personally, the heart rate measurement in the water it works a bit less for me.

Check that you have slept well

Another advanced function of the charge 3 is the ‘sleep tracker’, also known as Fitbit as sleep score. This function will give you a figure based on how well you slept that night. You can also check whether you have slept continuously during the night, you have often been awake or that you may have had deviations in terms of breathing. On the basis of all these factors, the final mark is then also determined.

Longer battery life

The battery is also certainly improved with a battery life of no less than 7 days. The complete charging takes about two hours. Synchronization with various other devices is via Bluetooth 4.0. The battery life is becoming more and more important among the smartwatches, as Huawei recently changed its control system for the Huawei GT Sport to be able to realize a longer battery life.


Connect with your smartphone

With the new Charge 3, you can view incoming notifications from your smartphones, such as apps like Uber and Facebook, on your Fitbit and also record or reject calls. There is compatibility with both Android and iOS. Windows support follows in the fall of this year, MacOS is supported from version 10.6.


Perhaps the biggest drawback is that this Charge 3 has not received the built-in GPS that many of us hoped for. But that has the big competitor: the Garmin Vivosmart 4 also not.

More options

Other options of the Charge 3 are:

  • Stress tracking
  • Offline music storage
  • Fitbit Play

Stress score

He also has a stress score. This indicates how stressed you are. You want to know this because you often perform better if you have a low-stress score. Measuring sounds simple and according to the test that is actually also. You actually have to stand still for a few minutes while your pulse is being measured. From that, your personal stress score from that moment is made up and that can be from high (very stressed) to low (relaxed).

What is Stress Relief?

A valid question and I would not have believed in it if I did not see that Judith benefits from her Fitbit. She does the short stress-relief program every night before bedtime. Believe me: she does not do anything about bloody blab and is critical of anything and everything. In short: it helps her to become calmer.

Less stress

He is able to bring back your stress level. The fitness tracker will notice when your heart rate goes up without you moving. If this is the case, the device may suggest breathing exercises to reduce the stress. The app can then track when you experience a lot of stress, so that you may be able to change the patterns in your life.



Different sports

More than 7 different activities can be tracked with The Charge 3. That is a lot more than the previous one and ensures that you can actually do all the sports that most people do, think of running, cycling and also swimming.


After a long thought and testing, I have to say that The Charge 3 is worth its money. And so 4 times more than those cheaper trackers. This keeps your attention, can do a lot more, is much more accurate and you really use it. The rest is cheap (rubbish).


Buying something new for your hobby is always fun. Personally, I can really look forward to the postman if the package is not there yet. I now know what time he is at the door. Then I really make sure I’m there to tackle him, walk straight to the kitchen for a razor-sharp knife, pull the box open and admire the packaging. This does not take long and after some fiddling, with the opening of the box (getting rid of the sticker, leaving packaging intact) I can finally see my new purchase ????


The Fitbit Charge is very good and handy but it is also a super nice activity tracker available in black / graphite or blue-gray/rose gold!

Reliable buying

When buying online, reliability, speed and of course the best price is important. Compare the prices of our favorite shop that delivers quickly and they really have in stock: