Is the ketogenic diet an effective way for weight loss, sports performance or building muscle mass?
Read the answer here!
More and more people are following a ketogenic diet. But is this really such a miracle diet?
What does it mean?
The ketogenic diet is a diet that mainly eats fats (80%) and low protein and carbohydrates (20%). The diet focuses on fat as a primary energy source. Normally the carbohydrates that are eaten are broken down into glucose, which ends up in the bloodstream, after which it is transported to the cells. With this diet, there is less glucose in the bloodstream because few carbohydrates are eaten.
The body does not get enough energy from the glucose for the basic functions. In response, the liver switches to breaking down fats, after which ketones enter the body. These ketones are then used as an energy source.
We speak of ketosis when the body uses fats as an energy source in the metabolic state.
In order to get the body into ketosis as quickly as possible, a ratio of 90% fats and 10% proteins and as few carbohydrates as possible can be chosen first. The only foods with carbohydrates that are eaten are green vegetables. Rice, bread, pasta and products with sugar are avoided. Bacon, eggs, nuts and fatty meat, on the other hand, are increased.
Classic ketogenic diet: 80% consists of fats, 1 gram of proteins per kilo of body weight and the rest of the energy consists of carbohydrates. For someone of 60 kg with a daily energy requirement of 1800 kcal, this amounts to 160 grams of fat, 60 grams of protein and 30 grams of carbohydrates.
MCT ketogenic diet: MCT (medium-chain triglycerides) are fats that occur in palm and coconut oil. These fats differ from the LCT (long-chain fats) that are mainly found in animal products. The MCT ketogenic diet consists of 70% fats, 10% proteins and 20% carbohydrates. Because of the MCT fats, fewer fats are needed to get into ketosis. MCT fats are absorbed differently in the body. This allows more proteins and carbohydrates to be eaten.
Cyclic ketogenic diet: During the week is eaten according to the traditional ketogenic diet, at the weekend carbohydrates may be eaten. In this way, the stocks of glycogen in the muscles are stored again. Because of this, you will have less trouble during exercise. The strength is less, but not as bad as with the normal ketogenic diet. The first two weeks do eat according to the traditional diet to get into ketosis. Sport is played during the ketogenic days.
Targeted ketogenic diet: The difference with the cyclic ketogenic diet is that 25-50 grams of extra carbohydrates may be eaten on the days that you exercise. This is sufficient for average training but not for endurance sports at high intensity.
Ketogenic diet and lose weight
Many diets are based on the principle of a ketogenic or low-carbohydrate diet. For example, think of Atkins. In summary, it comes down to this:
A low carbohydrate diet in combination with a negative energy balance often leads to short-term weight loss. Losing weight is certainly possible with such a diet because you quickly achieve a negative energy balance by omitting many foods. Unfortunately, only a small group maintains this weight loss and almost everyone falls back after a few months. This is also apparent from scientific research that shows that 90% of people fall back on their old pattern. In short, a ketogenic diet does not seem to be the solution.
The figure below provides an overview of the pros and cons of a low-carbohydrate diet. This was chosen because the advantages and disadvantages are almost comparable.
Pros and Cons
Regular Food Pattern
Pros and Cons
Short term: a lot of weight loss
Better to maintain: No food products are excluded
Over a period of a few months, weight loss is hardly different with a healthy diet with an increased protein intake
A complete diet
Often difficult to sustain
Fewer people fall back to the old weight
Risks of malnutrition
The weight loss during the first few weeks is less fast than with a low-carbohydrate diet
Often no or little fat loss, but fluid loss
What is the difference between the ketogenic and low-carbohydrate diet?
Now, unlike the ketogenic diet, a low-carbohydrate diet eats more protein instead of fat. In this way, muscle mass is better preserved during the line period. However, recent research among 17 overweight adults that looked at the effect of the ketogenic diet on muscle mass shows that a ketogenic diet does not lead to more fat loss, but to more muscle loss than a fat restriction. Muscle mass increases the energy requirement, loss of this is not desirable and can lead to the so-called yo-yo effect. For that reason, I am not in favor of a ketogenic diet for weight loss.
The ketogenic diet and sport
In general, carbohydrates as an energy source are more effective for sports performance than fats. The reason for this is that the burning of carbohydrates requires less oxygen and therefore the energy supply runs faster. A small supply of carbohydrates in the muscles negatively influences heavy efforts. At the moment there is a lot of discussion about the effect of a Low Carb High Fat (LCHF) diet on sports performance. It would have a positive effect on ultra-endurance performance (longer than 2-3 hours) on low effort (<80% VO2max). However, researchers are still discussing this with each other. Looking at the performance and the current scientific consensus, I will not recommend this diet. And certainly not for the average athlete.
Epilepsy and the ketogenic diet
The ketogenic diet is basically not designed to lose weight. It was developed in the 1920s for people suffering from epilepsy. In 30% of people with epilepsy, medication does not work or does not work well enough. The ketogenic diet can then be an option. How this works exactly is still unknown, but the diet is primarily effective in children. This is probably because the brains of young children are in full development.
Because the ketogenic diet is quite strict, it is only used in children with a difficult-to-treat form of epilepsy. The child must be admitted for a few days and adjusted to the new diet by a dietician under the supervision of a nurse, neurologist and/or pediatrician. After admission, the diet is continued at home and the child remains under control. Within 3 months it is usually clear whether the diet has an effect. After 2 to 3 years the diet will in principle be phased out slowly.
The effects are striking:
1 in 3 children experiences a 90% attack reduction or is even completely attack-free.
1 in 3 children has a 50-90% reduction in seizures.
In 1 in 3 children, the diet has no effect on the attacks.
It is striking that many parents think that their child is more alert due to the diet and that behavior improves.
The ketogenic diet can have several side effects.
poorly functioning bowel movements (low in fiber)
During the introduction of the ketogenic diet, the body must get used to using fats for energy. This can cause symptoms such as nausea, lightness in the head, tiredness, feeling weak, feeling cold, diarrhea and headache.
Ketosis is often confused with ketoacidosis; a dangerous state of the body where the acidity of the blood is too high. This form can occur with type 1 diabetes if there is a shortage of insulin.
This is hardly the case with healthy persons.
The ketogenic diet is a diet that mainly eats fats (80%) and low protein and carbohydrates (20%). This diet is aimed at allowing the body to use fats for energy instead of carbohydrates. In the short term, this diet can certainly help you lose weight quickly.
However, with prolonged use you will miss many nutrients, you will lose muscle mass, your performance will be negatively affected and a ketogenic diet will bring many other possible side effects. This diet is therefore not at all prepared to lose weight. It was developed in the 1920s for people with epilepsy. Here, especially with children, promising results can be seen. However, this diet must be used under the supervision of a specialized dietitian and neurologist.
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A large proportion of adults have been “dieting” once in their lives. In most cases to lose weight, and even better: lose weight super fast! Because the latter is the wish of everyone who suffers from being overweight. It cannot go fast enough, and I understand that impatience very well.
But if you take a look at all the available dietary advice and dietary plans that are available on the internet, I can well imagine that you immediately feel overwhelmed, you don’t know where to start. And on top of that, it appears that a lot of information is very contradictory.
Diet pills, crash diets, juice detox diets and all other diets are available. But lose weight super fast with these extreme diets: Is that effective? And more importantly, is it healthy? Don’t these extreme diets break more than they possibly do well?
Superfast weight loss
The vast majority of nutritionists agree that the biggest problem with super fast weight loss, using crash diets, for example, is that it is not sustainable. Of course, you can exclude whole food groups during a certain period, or literally “survive” on a shockingly low number of calories. Much less than your body actually needs.
But for more than a few weeks, such an “all-or-nothing” diet often doesn’t last. Unable to sustain this for a long time. Not only mentally impossible, but also a very unhealthy one.
Extreme nutritional advice often initiates a slowdown in metabolism, increases anxiety or stress about your food choices, and lowers your energy levels due to thyroid imbalance.
Just to be clear: Making certain changes to your diet, such as omitting processed foods and replacing them with fresh products, is very sensible and will never cause any problems. But it is also important to realize that everyone is different and that a diet that works well for someone else may not be the best for you.
In short: Instead of losing weight super fast with crash animals, I recommend that you practice patience and focus on a longer-term approach. Develop a healthy lifestyle to ultimately lose weight sustainably and permanently.
What are “crash diets”?
According to a commonly used definition, we can describe a crash diet as follows (1):
“A crash diet is a diet in which you eat very limited food or an unusual combination of foods for a relatively short period of time, the goal is to lose weight very quickly. Most people soon get tired of this because it is very difficult to sustain this. These people fall back into their old food habits, and the lost kilos will come back very soon. Often even more! ”
Crash diets are often part of a craze, a fashion image. At one point, diet A is fashionable, and after a few years, it suddenly becomes diet B. These fashion images are often dictated by the media, and especially (often misleading) advertising campaigns.
There are roughly two types of crash diets: Low carbohydrate in combination with many proteins, and high in carbohydrates in combination with low fat.
A few examples of diets that are fashionable for super fast weight loss are:
South Beach Diet
Master Cleanse Diet
Extreme diets: Figures and trends
Crash diets will keep coming and going, despite the fact that it is clear that it just doesn’t work.
According to researchers from the Boston School of Medicine, people don’t know that these types of diets often don’t work for longer than a few weeks. They are also unaware that these types of diets have a negative impact on their health and why crash-crash animals fail so often.
No less than 98 percent of the people who lose weight on a diet get the lost weight back within five years.
And even worse: 90 percent of people who lose weight get more kilos back than they had originally lost.
Only 5 to 10 percent of people retain the new weight. (that is greater than 10 percent of their original weight.)
Some of the reasons that diets seem to fail so often are those who lose their willpower or motivation and return to their old habits, people who get sick with hunger and get tired of deprivation and feelings of limitations, and changes in ” internal signals “(hormonal signals) that stimulate the desire to eat.
4 real dangers of super fast losing weight
Superfast weight loss is anything but healthy, we all know that. But before you start to seduce yourself to do this, I want to point out to you four real dangers of super fast losing weight.
Super Fast Weight Loss: No energy and a weak feeling
Because popular diets are often offered to people who want to lose weight at all costs, they are often limited in the types of nutrients and they contain far too few calories. Taking the right amount of calories is important, and it is also very personal. There is no standard for this. It depends on your movement and many other factors, including heredity.
If you sit down a lot, this can have an adverse effect: Your body will respond with the so-called “hunger mode”: That means that your body thinks there is a problem with the food supply, so it goes to the savings mode. All possible available energy sources are stored in case this crisis lasts longer.
Remember very well that even though the scales say that you lose weight, this does not automatically mean that it is also good for your body. The loss of subcutaneous fat is of course very good, and is associated with, among other things, an improvement in insulin sensitivity. But super-fast weight loss also means that you lose a lot of mass in parts of your body where it is not desired, including your muscles. Loss of muscle mass is a major problem with these types of extreme diets.
Many studies (3) have shown that constant diets, especially in combination with extreme sports, have negative effects on your metabolism, feeling hungry, your energy, your mood, your quality of sleep, your hormone balance, your weight, and your reproductive health.
Drastic and super-fast changes in your weight can even affect the tissue of your vital organs, reduce your bone density, and you can even lose muscle mass. Moreover, your cognitive processes (such as thinking, coordination, and memory) will become slower if you do not provide yourself with the right fuel, and of course in the right amount! The result: Bad mood, constant tiredness, and muscle weakness.
Another consequence is a lower production of Adenosine Triphosphate (ATP), a chemical that provides your cells with energy. There will be signals to your brain that something is wrong, so that information can be misinterpreted. All these things have a negative effect on your energy consumption at rest and can even increase the risk of having problems with your metabolism, such as thyroid disorders.
Super Fast Weight Loss: Your metabolism and your hormonal health
Eating less than your body needs can lead to a sort of primal behavior to increase calorie intake very quickly. In other words, you get a clear signal that you are hungry. If you do not respond to this signal by eating more, your metabolism will slow down and eventually you will arrive again. (4) Despite the fact that you eat few calories. So don’t hurry all of them …
Crash diets with far too few calories can reduce your ability to use the energy where it should be. The hormonal signals that are sent to your body try to save energy and store it elsewhere because of a food crisis.
Extreme diets are often associated with sleep disorders, infertility, acne, the eventual increase in body fat, less (muscle) strength, and even depression.
Super Fast Losing Weight: Stress, guilt, and anxiety
Perhaps you can still remember: After another failed attempt to lose weight, you have probably noticed that your mental state, such as your mood, will come under pressure.
The moment you make a choice for a diet, you are often thinking very black and white. You have made the choice, and that is the only right one for you: A “healthy” diet that will finally work. As a result, you will view your environment much more critically. In your eyes, other people who follow a different diet are people who make the wrong choices. You enter into a discussion, which can sometimes end very badly. But not only to your environment, but also to yourself: If you ride a “crooked skate” once, you feel very guilty because you didn’t make it. And this often leads to binge eating, like comfort food.
Research has shown that sufferers often feel guilty or ashamed when they go wrong. This shame, in combination with eating behavior, is often a strong signal that there is an eating disorder. (Bustles, Anorexia, Bulimia) (5)
So if you keep feeling guilty, anxious, and/or uncontrollable about food over and over again, or if you do nothing but convince others of your successes and that they should follow it, then it is high time that you take your own approach to ‘ reviewing healthy eating.
Super Fast Weight Loss: It doesn’t work, a waste of time and effort!
It is of course very tempting to accept an offer that solemnly promises that you will fall super fast with a special diet. These are well-known marketing tricks, but of course, that was what you were looking for, what you want to hear, because you want to get rid of excess weight as quickly as possible, and preferably without too much effort. Such a message often comes in at a moment of weakness or a moment of euphoria because you have made the decision to do something about your overweight.
But if, for example, you are allergic, intolerant, or highly sensitive to, for example, dairy or gluten, then, of course, it makes sense to avoid these products. But if you feel fine while eating these products in moderation, it can be a big waste of effort to avoid them altogether. Your diet will probably be better balanced with the products to be avoided.
Keep in mind that crash diets, in order to lose weight super fast, will completely overhaul the lifestyle and make you believe that they have to follow this one specific diet, because otherwise, it will turn out badly for you … (6)
Playing on your feelings, another clever marketing trick!
But what then? How can you lose weight permanently?
So diets work to the detriment of your health and are ultimately ineffective. We have just determined that.
But still, everyone is almost desperate to lose weight. How do you do that?
Although there is no panacea for weight loss, there are certainly important steps to take to lose weight sustainably while improving your health.
The old advice “Eat less, exercise more” is true, but certainly not complete. It also matters WHAT you eat!
Since the food shelves are filled with “fat-free” and “low-fat” foods (which almost always have a lot of added sugars) we have become fatter than ever. Here we have misled: The marketing says it is healthier, but that is not the case at all. Unfortunately, they never tell the whole story …
The list of healthy eating habits below is certainly not complete and should serve as a list of short hints to get you on the right track. The road to better health and a healthy weight.
Stop counting calories
A processed meal that is fat-free, sugar-free, and refined ingredients may be the right way, but such a meal also contains no nutrients for your body. Moreover, it also does not satisfy your appetite and good taste compared to nutritious ingredients such as vegetables, lean meat, whole grains, and healthy fat. (7)
If you eat more nutritious food and combine this with more exercise, your body will automatically reach its natural weight.
Replace (light) soft drinks with unsweetened drinks
Diet drinks, the so-called “light” drinks, do not work. These drinks keep you craving sweets. Moreover, these drinks give you a false sense of security: You think you are doing well, but in fact, you are completely destroying all other trouble.
Instead of (light) soft drinks, you can, for example, drink homemade iced tea, or just water (with bubbles) with a slice of lemon. Do not buy Ice tea or buy lemon water, because then you will be completely finished.
Every now and then “sin” is allowed
Unless there is a medical reason for not doing so, you are allowed to sin every now and then. By occasionally allowing yourself to eat a delicious pizza, or just passing by McDonald’s, you have no craving for your (former) favorite food in between. You, therefore, feel less frustrated and you are better able to embrace and continue your new lifestyle.
Banished processed food
Tidy up your fridge, freezer, and pantry. Banish all food that will tempt you to snack. A healthy pantry ensures healthy residents. A condition for this is that everyone must participate, because otherwise, two storage cupboards will be necessary, one with a lock …
It is much easier for everyone to view it as a family challenge. And in the end, the whole family will benefit from all the health benefits.
Make sure you have a supply
Het is belangrijk om altijd een voorraadje gesneden groenten en fruit in de koelkast te hebben, klaar om gegeten te worden. Op deze manier kun je ze gemakkelijk nuttigen op de momenten dat je het even moeilijk hebt en geneigd bent om naar de winkel te rennen voor een grote zak chips. Ook kun je op deze manier gemakkelijk even wat meenemen voor onderweg.
Eat a healthy breakfast every morning
Eating a good breakfast immediately increases your metabolism. (8) If you skip breakfast, you will be bothered by your empty stomach later in the day and you will still be in the danger zone to snack unhealthily.
With everyone I talk about their experiences during their lifestyle change over the past 5 years, I notice again and again that they all say that their healthy breakfast, every morning, has helped enormously.
Healthy breakfasts can include boiled oatmeal, whole-grain cereals, whole-grain bread, eggs, and possibly tofu with a fresh salad. These are all healthy choices, and above all delicious choices!
Avoid processed carbohydrates
Refined carbohydrates (cakes, sweets, cookies, muffins, cupcakes, soft drinks, fruit juice, chips, and supermarket bread) that you eat and are not burned by your body are converted to fat. Body fat. And that’s what you don’t want!
Even foods such as fruit yogurt and many breakfast kinds of cereal contain too much-added sugar in whatever form.
Replace the fruit yogurt with unsweetened Greek yogurt, opt for fiber-rich, and add small amounts of healthy fat to your meals using, for example, slices of avocado, unsalted nuts, seeds, and olive oil.
Superfast weight loss is an extremely unhealthy idea. Even if you are so impatient, it just has no effect: The lost kilos will return in no time.
Instead, a healthy lifestyle is a much better, and more sustainable, idea. Not only for weight loss, but especially for your overall health!
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
Discover how you lose several kilos per week with tasty and easy to make slimming recipes!
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Do you live in a way that would make you very old?
You might ask yourself: How do I turn 100? In good health? What if you could follow a simple program to help you feel younger, lose weight, maximize your mental acuity, and keep your body functioning well for as long as possible – probably well beyond your 90th birthday?
Have you ever heard of the bestseller ‘The Blue Zones’?
It is actually a detailed guide to what the writer encountered when traveling as part of a major anthropological and demographic project to five areas around the world to follow people, sometimes even 100 years old.
How do I turn 100: What can these “blue zones” teach us?
Researchers estimate that in Western European countries today the average life expectancy of a man is nearly 79 years, and that of a woman almost 83 years. On the one hand, this will only increase in the future through new technologies and medicines that will allow us to live longer. On the other hand, our poor lifestyle is a major brake on this growth.
The aim of the writer was to find populations in the world with the highest number of people over 100 (people who are over 100 years old) and who live in areas that are considered the ‘blue zones’. He then wanted to learn lessons from how these populations live and then spread this knowledge so that it can be applied by everyone.
Researchers noted that although they come from different parts of the world and have different races, nationalities and religions, people in these blue zones still share a whole list of common behavioral and lifestyle characteristics. The researchers reported that …
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. And 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.
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)
Discover how you lose several kilos per week with tasty and easy to make slimming recipes!
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WHAT HAPPENS WITH YOUR BODY IF YOU EAT TWO EGGS PER DAY
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.
WHAT’S IN EGGS?
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!
EGGS AND CHOLESTEROL
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.
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.
2. EGGS STRENGTHEN YOUR IMMUNE SYSTEM
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.
3. BETTER MEMORY
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.
4. A WONDER FOR YOUR EYES
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.
5. PREVENTS DEPRESSION
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!
6. STRENGTHENS THE BONES
When you eat eggs, you absorb calcium, which is important to strengthen the skeleton and prevent osteoporosis.
7. GOOD FOR THE BLOOD
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.
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 …
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. “
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.
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.
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.
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 …
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Mindfulness: being aware and synchronized with your environment
Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.
There are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.
Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.
The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.
Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:
Focused attention (Vipassana)
Zhi Neng or Chi Neng Qigong (meditation in motion)
Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.
Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.
Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.
Benefits result from stress reduction
Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.
Stress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.
This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.
When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.
Mindfulness relieves pain
If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).
The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.
All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.
2. Mindfulness improves our sex life
This is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).
Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.
HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.
3. Mindfulness makes us smarter and improves decision-making
A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a
longer period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.
The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.
As a result, the thinking process is not disturbed and you come to decision making more quickly.
With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.
4. Mindfulness improves the mood
A group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.
The group showed significant improvement in mood and working memory compared to marines who had not meditated.
The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.
It provided, as it were, a mental weapon kit.
5. Mindfulness increases the capacity to feel empathy and activity for others
Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.
The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.
A study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.
In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.
Mindfulness increases resilience and balance
Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.
The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness. https://www.lionsroar.com/the-lama-in-the-lab/
6. Mindfulness against anxiety and depression
Mindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.
Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.
In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.
Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).
In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).
Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.
7. Mindfulness and Slimming
Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the
treatment of obesity.
Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).
However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.
A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.
Mindfulness and Metabolic Syndrome Risk Factors
The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.
You have the metabolic syndrome when:
Your waist size is more than 102 cm in men and more than 88 cm in women
High triglyceride level
Low HDL cholesterol
Increased blood sugar
High blood pressure
Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.
Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.
In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.
8. Mindfulness improves the attention to tension and focus
The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span
by freeing the mind from distractions.
In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.
The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.
Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.
9. Mindfulness slows down the degenerative process
A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the
brain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.
Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.
Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.
10. Mindfulness meditation and the gut microbiome
For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.
In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.
Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)
PDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.
Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.
These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.
11. Mindfulness improves creativity
The two main issues that have to do with determining creativity level are:
Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).
Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.
12. Mindfulness reduces the feeling of loneliness
A study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.
This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.
What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.
13. Mindfulness Meditation and Pregnancy
Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.
14. Mindfulness meditation and cancer
In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.
Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).
Although a large number of promising results have been achieved, it is still true that this is a young field of research.
The normal life
It is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.
You are in a hurry to do all your tasks and finish.
You lose the connection with the moment – do you remember how the food tasted, was it good?
You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?
Mindfulness focuses on your attention with “intent” at the moment.
Start yourself with mindfulness
For the beginners, I refer to my previous blog for an exercise to start with mindfulness.
Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.
Mindfulness meditation builds on concentration exercises.
How it works:
Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.
In addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.
You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.
You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.
You are not totally or not at all in the moment, while it is all your senses in charge.
Learn to stay in the moment
A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.
Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.
The following points can help you:
Start by bringing your attention to the sensations in your body
Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
Now exhale through the mouth
Notice and perceive the sensations of every inhalation and exhalation
Proceed slowly with your task with full open feeling and perception
Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.
Start with mindfulness meditation
I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.
Invest in yourself
The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.
When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.
In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.
More techniques for stress reduction
Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.
Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!
1. Set a good example
Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.
2. Provide variation
By making a variation in the different meals and snacks, you help children to get all the necessary nutrients.
From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.
Finally, you also keep it exciting and tasty.
For example by repeatedly feeding other food items in the daily lunch box.
3. Make healthy food attractive
It is not just about letting your children taste and smell different things.
The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.
Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.
4. Explain why healthy eating is important
Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.
5. Do your grocery shopping together
Do you want to prepare healthy food for children? Then regularly do shopping with your kids together.
At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.
Have your children choose a new or unknown product every now and then. Naturally justified.
Or say what you are going to eat and ask if they can look for the ingredients together.
6. Let your child help with preparing food
Involve your children in preparing the meals.
Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.
For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.
7. Try new things
Children often do not like all foods.
Do not let that stop you from cooking what you want. Encourage your children to taste
what is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.
Do your children not like it?
Do not get mad.
Punishment often works counterproductive.
Prefer to say that it takes a while before you want something.
Approach it positively.
Give compliments and keep going.
At a certain moment the food is getting better and easier.
8. Eat together at the dinning table
Calm and regularity there are children sailing.
Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.
Without distraction from TV, tablet, smartphone and the like.
Just create a wonderful moment of peace for you together.
That is also part of a healthy lifestyle and a healthy diet for children.
9. Prohibiting does not help
Is your child fond of cookies, candy or chips?
Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.
For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.
Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.
Also try healthy alternatives. Who knows, kids might like it.
More about healthy food for children
There are still plenty of ways to think of for your children to eat healthier.
For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.
Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?
Then you are more hungry.
Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?
Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.
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Burn belly fat with green smoothies, how about that? Green smoothies can be a great meal after a workout, for breakfast and lunch.
These types of meals are conducive to weight loss and yes you can burn belly fat with green smoothies!
Burning belly fat with green smoothies can be seen as meals that are replaced, those that are low in calories and rich in nutrients. And they keep you full for a longer time!
Do you want a lot of weight loss, or are you just struggling with those last pounds? Then burning belly fat with green smoothies is an ideal plan!
Belly Fat Burning With Green Smoothies, How Many Smoothies Should You Drink?
How many smoothies should you drink? Do you want to start burning belly fat with green smoothies?
If you want to consider it as a diet, two green smoothies per day are the healthiest way of this type of diet. If you drink green smoothies all day long then you have a chance that you will lose all the weight you lose when you stop.
So you want to strategically deal with your meals to reduce calories, without counting them by the way, because that is simply horrible while maintaining a healthy balance in what you eat.
And last but not least, if you only drink green smoothies in a day, then you will long for solid food and in the long run, you will not keep drinking green smoothies full.
I experienced this myself during my juice fast 30-day experiment. I only drank smoothies for ten days, but afterward, I was consumed by the desire for solid food and something I could chew.
The healthiest and easiest way to start burning belly fat with green smoothies is probably to replace both your breakfast and lunch with a green smoothie.
Then choose a healthy meal that contains little carbohydrates, with just a good piece of meat/fish and salad and/or vegetables.