15 Fast & Simple Ideas for a Healthy Breakfast + 3 Recipes
Nowadays, more and more voices are saying that breakfast is not as important as it is always said. I too share this view which I will nuance in this article.
Of course, that does not mean that a healthy breakfast is unimportant. Good breakfast can make you slimmer and can be part of a healthy diet with the goal to lose pounds. You can read how exactly that is done with breakfast in this article.
What you will learn in this article:
What a healthy breakfast should meet
How you can lose weight with a healthy breakfast
The answer to the question of whether to skip breakfast is good or bad
What is a Detox Smoothie: Explanation, You Can Lose Weight + Juice Health Program
With a detox, you can purify the body of harmful and unwanted substances.
Your body naturally has built-in mechanisms to clean itself. Just think about your liver and your kidneys. Is it useful to do a detox at all?
To this question (and more) we will give you an answer in this article. What else you will learn in this article:
How you can do a detox for improving your health
What you should take into account as a novice ‘detoxer’
When you are not allowed to do a detox
A detox juice cure program to put detoxing into practice
What is a detox?
Detoxification is the cleaning of your body. There is also talk about drainage although in this context it is meant the draining of body fluids.
Detoxing is usually done with a period of fasting followed by a period of drinking fruit and vegetable juices in combinations with herbal tea and/or supplements.
In the regular medical world, little is done with detox and only limited scientific research has been done into this phenomenon.
Would you like detoxing under supervision then you will, therefore, have to look for it in the corner of naturopathy. Nothing wrong with that of course, the regular medical world is often behind the facts.
What do you want to achieve with a detox?
A detox can be done in different ways, depending on objectives, wishes and preferences.
For most people, improving health will be the goal. For example, during a detox cure, a lot of fruit and vegetable juice is drunk to provide the body with healthy nutrients.
During a detox, the organs get rest by fasting. This way the liver is stimulated to remove toxic substances. The body is also stimulated to remove toxic substances through the stool, urine and sweat.
You can do a detox to relieve various health problems. Think of: (source)
A bloated feeling
Inflammation and obesity
Although the body can get rid of contamination through the liver and the kidneys, the idea behind a detox is to help the body. This help is necessary because the body can no longer adequately drain a large amount of pollution (which we now have to deal with).
8 Proven Health Benefits of Maca (powder) + 6 Recipes
Maca is a superfood which is mainly known for its libido and fertility enhancing effect.
It is also claimed that it improves your endurance and your energy. Sounds good right? I have checked for you if that is all right.
In this article you will learn:
What are the proven health benefits of maca
Which claims you have to take with a grain of salt
How you can eat maca in a tasty way
What is Maca?
Let’s start at the beginning. Maca (lepidium meyenii) is a root that originally only grew at high altitudes in the Andes Mountains of Peru.
Maca grew only in a certain part of the Andes mountains, under severe conditions, at heights above 4000 meters. Maca is also called Peruvian ginseng.
Maca is a vegetable that has been eaten by the local population in Peru for centuries as we have been eating potatoes for centuries.
It is suspected that maca was already cultivated 2000 years before Christ. Maca was used not only as a food but also as a traditional medicinal herb.
Maca was even used as cattle feed by the Peruvians.
Maca grows in all shapes and sizes and colors.
The most popular colors, which are also available in Europe, are yellow, red and black maca. Certain species have stronger specific health benefits.
When it became known that maca would have a positive effect on fertility, at the end of the 1990s, the price of maca increased enormously and the production was increased.
With the rise of production (in China, people have grown a lot of maca), the prices have dropped again and maca is reasonably affordable for a superfood.
The taste of Maca
Maca has a very distinct taste which I personally like. The taste can best be described as earthy, nutty with a hint of caramel. Most people, however, do not like maca, according to research into taste acceptance.
Maca is therefore also sold as an extract in capsule form and as a liquid extract.
Maca is also sold in powder form. This is dried maca. This powder can, for example, be done by your smoothie or yogurt (further on you can read our maca recipes). Macca tastes very good in combination with cocoa.
If you do maca through your smoothie or yogurt, you can make the smoothie tasty by also adding a scoop of cocoa powder.
Incidentally, I have never seen anything in the Netherlands that the maca is sold as a whole carrot. If you have an address where you can buy maca roots, please share it with us at the bottom of this page.
Is Greek Yogurt Healthy or Not and Does it Help If You Want To Lose Weight?
There are many contradictory stories about dairy products on the internet. And that makes it difficult to determine whether or not you should eat dairy.
In a country like the Netherlands, for example, a lot of dairies is consumed. After all, it would be good for your bones.
Greek yogurt is a form of dairy that is fermented. It is full and creamy in taste. It is enjoyed by many people at breakfast with some muesli and fruit.
Now the key question is, of course, is Greek yogurt so healthy?
There you will find answers in this article.
In addition, you will learn in this article:
How Greek yogurt is created
Why Greek yogurt is healthier than other yogurts
Which people better not eat Greek yogurt
What benefits does Greek yogurt have?
What disadvantages Greek yogurt knows
What is Greek Yogurt?
Greek yogurt is a dairy product from a cow.
Dairy is a product that is eaten a lot in western Europe cuisine. Almost every family has milk, yogurt, cheese and butter in the fridge.
Do we know dairy products for as long as we exist?
If you think we already ate dairy products when we were prehistoric, then you are wrong.
It was only when agriculture and cattle breeding came in that we began to eat “people” dairy products. We started drinking milk and we were going to eat cereals.
We did not do all this as a prehistoric man in the hunter-gatherer’s time.
In the introduction I mentioned it for a moment: “Dairy products would be good for the bones and therefore enough milk must be drunk, especially by children”. Yet it turned out that hunter-gatherers who did not know dairy products had stronger bones than we have today (source). Why that is so, I will return to this article later.
Greek yogurt is made from milk. So it is not the same. Greek yogurt is made by fermenting milk. I explain below exactly how this works.
8 Proven Health Benefits of Quinoa + 6 Tasty Recipes
Quinoa is a healthier alternative to rice. It contains more high quality proteins and fibers while it contains fewer carbohydrates and calories.
I looked for what makes quinoa so vigorous and what the proven health benefits are.
What you will learn in this article:
What quinoa is
The nutritional value of quinoa
Or you can lose weight with quinoa
The 8 proven health benefits
6 delicious recipes
What is quinoa?
Quinoa is used as a grain, but this is not actually. It is therefore called a pseudographer. It is the seed of the quinoa plant.
Because it is not grain, it does not contain any gluten. It is therefore very suitable for people with celiac disease or gluten intolerance.
You pronounce quinoa as a “no-a” and it occurs naturally in South America. It is grown on the high plateaus of Bolivia and Peru and is an important source of food for the local population.
The population around the highlands of Bolivia and Peru do not eat quinoa because it is a health type. They do this out of necessity because on the high plains (about 4000 meters above sea level) not much else grows.
The Incas cultivated quinoa on these highlands 6,000 years ago. The Incas also produced the superfood maca in the Andes, which they ate as we eat potatoes. It must have been a very vital people with these superfoods in the backyard.
A few years ago, quinoa became a popular alternative to rice. As a result, worldwide demand rose enormously, which drove the price strongly.
For comparison: for quinoa you pay in the supermarket prices from 0.83 euros per 100 grams, while for brown rice rice 0.14 euros per 100 grams.
So it is roughly 6 times more expensive than brown rice.
Since 2009 quinoa is also grown on a large scale in couple western European countries in order to meet the large domestic demand.
Quinoa is also growing well in the Dutch climate. Originally it grows on the cold, nutrient-poor and dry plateaus. So the crop can take a beating and night frost.
There are 120 types of quinoa and you have red, white and black quinoa. You often see the red in salads because they are the best form of preservation.
In terms of nutritional value, the color does not matter that much. The dark colors generally contain higher concentrations of antioxidants.
It is also a matter of taste or what you like in your dish which determine the choice for a certain type of quinoa.
To know if you are actually in ketosis you will have to measure the number of ketones in the blood or urine.
As a result, ketose sticks and ketosis strips are popular tools used by many people to measure ketones.
But how do they work exactly? And are they accurate for measuring ketones? You learn that after reading this article.
What you will discover further in this article:
What exactly are ketones
How you can measure ketones with ketosis sticks and ketosis strips
The most accurate method to measure ketone levels in your body
The most common symptoms of ketosis
Several health benefits are in ketosis
The liberating answer to the question of whether ketones are dangerous
And much, much more …
What are ketones?
A quick search in Google yields dozens of results that refer to ketones.
Ketones and ketone bodies are used interchangeably in many articles, but they are not exactly the same. So let me start at the beginning so that it becomes clear what ketones can mean for your body.
Most people extract most of their daily fuel from glucose. Your body needs the energy in glucose to function. Glucose is obtained by the body by eating carbohydrates.
Glucose is the primary source of energy for our body. This is because it can be broken down to energy much faster than any other energy source (protein or fat).
However, the use of glucose as fuel has a number of negative effects.
What we gain from speed, we lose efficiency …
During the process of sugar incineration, more free radicals and molecules (called reactive oxygen species) are released.
These are harmful substances that can cause cell damage. Less energy is also created than when we use ketones and fat as fuel.
Ketones are an alternative fuel that body can use for energy. Ketones are produced by the breakdown of fat.
There are three types of ketones (also called ketone bodies):
Acetone (an organic compound that results from the breakdown of acetoacetate)
The first thing to remember is that these ketones meet the energy needs of our body in the same way as glucose.
Often we hear that carbohydrates are essential for energy, they are not. Our body can also meet its energy needs through fat.
However, unlike glucose, ketone bodies do not affect blood sugar levels or insulin levels.
Ketones are a more efficient energy source that inhibits the production of free radicals and reactive oxygen species. This leads to numerous benefits, especially for the brain cells that use ketones instead of sugar as fuel.
Several studies on people with different types of cognitive problems (such as Parkinson’s disease or epilepsy) confirm that the use of ketones as fuel can greatly improve brain function (source, source).
Your body is put into ketosis when it is minimally supplied with glucose and therefore has to turn to another source of energy for primary fuel.
However, the body can use both carbohydrates and fats for fuel (source). When the intake of carbohydrates is very low, the body switches to fat burning for energy.
If this happens for several days, then your body is in a state of ketosis.
Ketosis: Explanation, 10 Symptoms, 6 effects and 6 Dangers
You have probably heard that glucose is essential for your body because it is used as a primary source of energy.
However, this is not entirely true and the idea that carbohydrates are essential for energy is incorrect.
Ketosis is a popular weight loss method.
When ketosis occurs, the body starts burning fat and the body produces ketones as an alternative fuel for glucose.
The understanding of ketosis is of great importance for a ketogenic diet to succeed.
Following a ketogenic diet is only sensible if you are prepared to seriously limit daily carbohydrate intake. Of course, there are exceptions that I will tell later.
In this article, you will learn everything you need to know about ketosis.
You learn, among other things:
What you can and can not eat during ketosis
The fastest way to get into ketosis
The most unpleasant side effects of the keto diet
How long your body needs time to adjust to ketosis
6 possible dangers if you perform the diet in the wrong way
The redemptive answer to the question of whether ketosis can help with weight loss
And much, much more ..
What is ketosis?
Ketosis (or ketogenesis) is a metabolic process in which the body breaks down fatty acids in ketones or ketone bodies.
In other words, when the body produces ketones, we are in ketosis.
Synthesis of ketones by means of ketosis takes place during severe carbohydrate limitation or periods of fasting.
At the moment that our body no longer has access to sufficient carbohydrates, an alternative energy source is used: body fat.
This physiological response is known as ‘nutritional ketosis’, the primary goal of a ketogenic diet.
To bring your body into the state of ketosis you should drastically limit the consumption of carbohydrates to a maximum of about 50 grams (source, source).
Most people will come in ketosis with up to 50 grams of carbohydrates per day, while some have to limit their carbohydrate intake to less than 30 grams per day.
The best way to benefit from the benefits of ketosis is to follow a strict keto diet for at least several months. This is the only way for your body cells to adapt to this way of life.
How does ketosis work?
When we eat large amounts of carbohydrates, our body stores them as glycogen.
Glycogen is a form of stored glucose that is found in our liver and muscles. In the presence of sufficient glucose, the body burns this carbohydrate as the primary energy source.
However, when we significantly limit carbohydrates, our glycogen stores become exhausted after a few days. As a result, our body needs a new energy source: body fat.
To burn fat for energy, our body first has to convert the fatty acids in our body into compounds known as ketones.
These molecules are produced by the liver in times of drastic carbohydrate limitation and they are also known as ketone bodies.
The term ‘ketosis’ refers to the condition or the process by which the body burns fat for fuel.
During ketosis the body makes three types of ketones:
What happens to your body in ketosis?
Several things happen when your body switches from sugar burning to fat burning.
As our body adjusts and begins to enter into ketosis, enzymes begin to break down the fat molecules. This process takes place in the liver.
Our liver starts to convert fatty acids into ketones as fuel. The restriction of carbohydrates has an effect on blood sugar levels (and insulin).
Remember, however, that it may take some time for the body to get used to these changes …
After years of following a diet with industrially processed food, our body does not know better than to burn glucose for energy. The primary energy source has been glucose for a long time, we can not simply turn over a biological switch and burn fat immediately.
Moreover, most of the population will never get into ketosis because they are constantly exposed to processed carbohydrates. When the intake of (processed) carbohydrates is drastically reduced, either due to a lack of food or by following a low-carbohydrate diet, our body can be brought into ketosis.
Although this sounds like a radical change for the body, it is a natural metabolic state. Indeed, it is most likely that humanity has spent time during a famine (ice age) or for longer periods of fasting in a ketogenic state
Because we used to do something in the past, it does not necessarily make it good or healthy of course. But getting into ketosis actually yields certain health benefits that I will discuss later in this article.
How long it takes before you are in ketosis
Your body needs some time to adjust to the ketogenic state. We call this the induction phase.
During this adjustment period, the carbohydrate intake is significantly reduced and the glycogen stores become depleted. Most people get into ketosis after 5 days.
It is important to realize that being in ketosis does not mean that your body has fully adapted to ketosis.
First, we are all different and this transition is not the same for everyone. Getting into ketosis means considerable metabolic changes, and the body needs time to get used to it. For some people, the adjustment period can be quick and painless, while for others it can take a little longer.
The hardest part of starting a ketogenic diet will always be the first week because of the first flu-like symptoms.
During this adjustment period, many people feel uncomfortable or even sick until they can efficiently burn fat. The common side effects are also described as the ‘keto flu’.
Until the body becomes efficient in the use of fat for energy, these symptoms of fatigue remain. For the majority of people, these side effects last 2 to 3 days to a week.
How long it takes before you get into ketosis depends on the extent to which you follow the diet (strictly).
Some people want to try a ketogenic diet, but eat the same carbohydrates when they start to get a lack of energy.
If you suffer from a draw in sugar, then it is important to offer resistance.
If you can not resist the temptation and still get something sweet, this will only slow down the ketosis process.
To fully utilize the benefits of ketosis, it is important that your body adjusts well to ketosis. However, this can take longer than a month.
Therefore, do not try a ketogenic diet if you are not prepared to drastically reduce the daily amount of carbohydrates. It does not make any sense.
How you know if you are in ketosis
A common way is to test for ketosis. Some people like to know whether they are in ketosis or not.
8 Delicious Green Smoothie Recipes for Healthy weight loss
Not everyone is enthusiastic about cooked vegetables or a portion of fruit on the table. Nevertheless, eating enough fruit and vegetables is essential to stay healthy.
A green smoothie offers a solution. They are healthy, tasty and can be prepared at home in no time.
This drink also fits well in this time where we strive for a healthy body. Our health is largely determined by what we eat and drink.
The green smoothie is popular because of its health benefits and is not a hype.
In this article, you will discover why green smoothies are a good addition to your diet.
You learn, among other things:
How green smoothies can help with weight loss
The ideal fruit and vegetable ratio in a green smoothie
Which smoothies you absolutely do NOT want to drink
How to make the tastiest and healthiest smoothies
8 delicious green smoothie recipes
Lose weight with green smoothies recipes
A green smoothie is initially frightened off to drink, but it is not the green monster you think.
Green smoothies get their vibrant color by adding leafy vegetables such as spinach, broccoli and kale.
They are seen as the healthiest vegetables because of the many important nutrients.
The mixed taste of this type of vegetables is very mild and is well masked by the flavor of fruit that you add.
A green smoothie does not only look healthy, but it is also healthy too!
A green smoothie probably contains more fruits and vegetables than most western people eat on average one day.
Making a smoothie is one of the easiest ways to take your daily portion of fruit and vegetables.
Smoothies are packed with essential nutrients.
Leaf vegetables play an important role in this because they have many anti-cancer properties and vitamins and minerals that stimulate the immune system (source, source).
These foods also have a lower calorie density (low calories) and a large volume.
That is, of course, interesting if you want to lose weight with the help of healthy smoothies.
The addition of fruit juices and sugars is what you often see in unhealthy smoothies in the supermarket. That makes these smoothies far from healthy.
That makes sense if you combine ingredients such as ice cream, chocolate syrup, powder and pudding. That may well be good, but it is not good for blood sugar levels.
That does not mean that smoothies cannot be good for you. With a green smoothie, you will not experience the ups and downs that you can have with a smoothie of only fruit.
That’s because the high-fiber vegetables slow down the absorption of fruit sugars, giving you just the right amount of energy and nutrition at a rate that your body likes. This way you can give your smoothies a healthy make-over!
Especially if you want to combine a healthy diet with weight loss, then making a green smoothie is interesting.
Green smoothies are very suitable to lose excess body kilos. If you plan to lose weight through green smoothies, you replace one or up to two meals a day with a smoothie.
That way, smoothies can help with weight loss in a healthy way.
Because by making a smoothie every day, you do get the nutrients you need, and at the same time you take in fewer calories than when consuming a full carbohydrate-rich meal.
Green smoothies help reduce appetite by being full of fiber and giving you full body feel and giving your body a lot of nutrients.
To control yourself which nutrients and how many calories you take, it is advisable to make your smoothies yourself.
Healthy smoothies that are completely tailored to your personal preference make you at home in no time. Smoothies offer the opportunity to get healthy nutrients at any time of the (working) day.
A glass of 250 milliliters contains about 100 to 150 calories, depending on the ingredients in your smoothie course. For comparison: an average breakfast quickly contains 500 calories.
8 Proven Health Benefits (Fatty) Fish + Best Species
If you live in a country that is connected by the ocean, but where little fish is eaten. Then that is a terrible sin.
Eating fish namely has a lot of health benefits to the human body. And that has to do especially with the healthy fats that are found in oily fish.
In addition, you will learn in this article:
Which three forms of omega 3 fatty acids exist
Which shapes are in which products?
Why Omega 3 fatty acids are so important to the brain
What is the correct dose of omega 3 fatty acids
What is the disadvantage of eating large fatty fish
In 2/3 of the countries on average a person eats about 25 kilos of fish per year. That may sound like a lot, but if you compare this with some other countries, this is very little.
The absolute winners are Iceland and the Maldives where they eat an average of 90 and 165 kilograms of fish per year per person. And let those countries now also have much less trouble with certain diseases of prosperity that we have to deal with heavily in many countries.
That fish is healthy, almost everyone knows that. That it is generally healthier than meat, most people know too. And yet much more meat than fish is consumed.
I hope to be able to change that by writing this article.
What are omega-3 fatty acids
That fish is so healthy has everything to do with omega-3 fatty acids. These are unsaturated fatty acids. And these fatty acids are found in very few products, one of which is fish. But to understand the difference between different fatty acids, I teach you a little bit of “Fatology” below.
You can subdivide fats in:
The latter does not really belong in the list, because most of the trans fats we eat do not occur in nature at all. These are made in factories in a special way and this is also the reason why trans fats are very unhealthy.
For example, trans fats are found in margarine, fried foods, pastries, cakes, sweets and cakes. Of all these products you can say that they are unhealthy and that you should avoid them.
The difference between saturated fats and unsaturated fats has everything to do with the structure formula, but I will not kill you with that. What you only need to remember is that saturated fats are mainly found in animal products such as meat, butter, milk, cheese and also in chocolate.
Unsaturated fatty acids
Then we go on to the unsaturated fats, of which omega 3 is one. There are two types of unsaturated fatty acids:
Single unsaturated fatty acids
Multiple unsaturated fatty acids
Omega-3 fatty acids belong to the latter group. When a fatty acid contains multiple double bonds, it is a polyunsaturated fatty acid.
Omega-3 fatty acids, therefore, contain multiple double bonds. The first double bond is located on the third atom, hence the name.
Omega 6 fatty acids also contain multiple double bonds. The first double bond is then on, you guessed it, the sixth atom. This is therefore very easy to remember. And in this list also the following fatty acids belong:
Omega-7 fatty acids
Omega-9 fatty acids
And if you think that all fatty acids have the same effect on the body because they are so similar, you are wrong. The omega-3 fatty acids, in particular, are very healthy, in contrast to the other fatty acids.
EPA, DHA en ALA
Okay, omega-3 fatty acids.
There are three forms of these fatty acids:
EPA (eicosapentaenoic acid)
DHA (Docosahexaenoic acid)
ALA (alpha-linolenic acid)
The first two forms are mainly in fatty fish and the latter is more in vegetable products.
All three are very healthy and have many advantages, but there are still two that stretch the crown.
It turns out that especially EPA and DHA have many health benefits. ALA is not necessarily less healthy, but appears to be less active in the body.
ALA must first be converted to EPA or DHA to achieve the same health effects. Now that does not have to be a problem. Only the body can only convert a small part of the ALA.
It turns out that our body can convert only 5% of ALA to EPA and 0.5% can be converted to DHA (source). This, of course, does not make ALA worse, but you do need a lot more to finally get the health benefits out of it.