8 Delicious Green Smoothie Recipes for Healthy weight loss!

green smoothie recipes for weight loss

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

Green smoothies lose weightA 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.

leafy vegetablesLeaf 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.

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10 Common Reasons Why Dieting fails

what is the best diet plans for weight loss

10 Common Reasons Why Dieting fails


Recently you started to lose weight in good spirits, but the results are disappointing. You desperately want to lose weight but it does not work the way you want. You stay exactly at the same weight and are disappointed.

The reality is that there are a lot of reasons that you do not know about that affect the weight loss process. Read the most common reasons why weight loss is difficult and you do not get ahead.

What you will read in this article is:

  • The role hormones play when it comes to losing weight
  • The main reasons that weight loss is not always successful (despite a healthy diet)
  • Why you should not keep fooling yourself with light products
  • And much, much more ..

Reason # 1: You are losing weight without realizing it

You are loosing weight without realizing itIt has been a few weeks since you started enthusiastically.

Your diet has been adjusted and you think you’re on the right track.

Full of excitement you walk to the scale to see what the results are. But there is an unpleasant surprise waiting for you.

You stay exactly at the same weight. The panic strikes. “I want to lose weight but I can not. What is going on here?”.

You think that you do not go any progress, but in reality, your body composition is actually changing. Your body weight – especially the first weeks that you started losing weight – tend to fluctuate by a few kilos.

It depends on the food you eat and also an imbalance in your hormonal system can ensure that you retain some fluid. This, however, does NOT mean that you do not lose body fat.

When you first start exercising, you may not see any change in weight on the scale during the first weeks. But in reality, you may have already lost 1 kilo of fat and you have gained in muscle mass.

By strength training and fitness you can have gained in muscle mass and that is heavier than fat. This is especially common when you have just started exercising. And that is of course very good, because what you want is to lose body fat and not just weight.

In addition to keeping track of your body weight and waist circumference, I advise you to assess your progress on the basis of a skin fold measurement. With a skin fold measurement, you can measure your fat percentage. Do this at least once a month.

Unless you stay at exactly the same weight for more than 2 weeks, you do not have to worry about anything.

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8 Proven Health Benefits of Pure Chocolate/Cacao

are health benefits chocolate

8 Proven Health Benefits of Pure Chocolate/Cacao


Everyone loves chocolate. But everyone also knows that chocolate is not necessarily healthy for you.

In general, chocolate is packed with added sugar. And these added sugars are unhealthy. They cause overweight, type 2 diabetes and increase the risk of cardiovascular disease.

And we should not have that.

But what if there is a variant in which there are few added sugars and which consists mainly of cocoa and healthy substances? That is the case with dark chocolate. This is called black chocolate. This chocolate contains many healthy substances that have a positive effect on your body. You learn what these are in this article.

In addition, you will learn in this article:

  • Which substance in cocoa is so healthy
  • How chocolate can make you feel happier
  • Why chocolate works well against type 2 diabetes
  • How cocoa affects your cholesterol levels
  • How chocolate can lower your blood pressure

Chocolate and the amount of cocoa


… you give it when it is valentines day.

… you eat it when you are sad.

… it is the favorite candy of almost every person in the world.

And I think I can go on about the positive points of chocolate.

It is indeed very tasty. I also like it very much. But I also know that it is very unhealthy. Especially in the form that is eaten by most people.

Most people prefer to eat milk or white chocolate. And now let these two be the least healthy. Why?

Because these two types of chocolate are packed with added sugars.

Added sugars are not healthy for you at all. Preferably you avoid it at all times.

Then there is still one type of chocolate left, and that is pure chocolate. This form of chocolate is healthier many times. This only has to do with the reduced amount of sugars. But here too you can make a distinction between how healthy dark chocolate is.

Chocolate is already mentioned purely when it consists of 35% cocoa. And believe me when I say that there is still a lot of sugar in these bars. So it is only a marketing trick to make it look healthier.

When I talk about dark chocolate, I mean black chocolate that consists of at least 70% cocoa.

Chocolate comes in the following forms:

  • White chocolate (contains only cocoa butter, but no solid cocoa components)
  • Milk chocolate (minimum 25% cocoa)
  • Pure chocolate (minimum 35% cocoa)
  • Black chocolate (minimum 70% cocoa)

Cocoa contains many healthy substances. Chocolate is, therefore, healthier as the number of cocoa increases. There is chocolate that consists of 99% cocoa. This is the healthiest, but also very bitter. I personally do not like this, but it is the best form of chocolate to get inside.

Even chocolate that consists of 70% cocoa is pretty bitter. But you can get used to this type of chocolate very well.

Officially, the name black chocolate does not exist. When I talk about dark chocolate in this article, I am talking about chocolate that consists of at least 70% cocoa.

Everybody just needs to get that through their head.

How is chocolate made?

We owe the existence of chocolate to the cocoa bean. In the past, a drink was already made from the cocoa bean in Latin America. This drink was then introduced in Spain making it known in Europe.

In 1847, a British company then discovered how to make solid chocolate. Most cocoa beans come from West Africa.

cacaobeanThe beans are first cleaned. Beans are thrown on a sieve after which twigs and other dirty components are filtered out. Then the cocoa beans come in a large drum in which they are heated. This causes the shell to become detached from the bean.

The shell is then separated from the beans. The peels are then sucked up, leaving only the contents of the cocoa bean. This is also called the nip.

The nipples are roasted to bring out the taste. More than 50% of the nip consists of fat or cocoa butter. The nips are ground first, thereby softening the cocoa butter. A liquid mass is created, which is also called cocoa liquor. By means of pressing you can extract the cocoa butter from this. Then only cocoa powder remains.

Finally, they combine the components cocoa powder, sugar and cocoa butter for dark chocolate to make chocolate.

Preferably as much as possible cocoa powder and cocoa butter and as little sugar as possible;)

Now you are of course curious what makes that pure (black) chocolate so healthy? I’ll explain that below.

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11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet

frustrated woman eating healthy lose weight

11 Reasons Why You No Longer Losing weight Despite Your Healthy Diet


You are losing weight and the pounds you are losing surprisingly fast. But then you reach a plateau. You do not lose weight despite your healthy diet. Your weight does not drop anymore. In the worst scenario, you do not lose weight, but you gain weight.

Not losing weight can be incredibly frustrating and discouraging. Most people who have experience with weight loss can talk about this.

In this article why you no longer losing weight, you will learn:

  • The best tips to break a weight loss plateau
  • What you should never do if you no longer losing weight
  • Why you can gain weight in some cases when you are trying to lose weight
  • Different ways to increase your metabolism
  • The most healthy drink on earth to burn fat
  • A simple test to see if you suffer from insulin resistance

Note: This article is about that you can not lose more weight. So you did lose weight, but then it got stuck.


Reason # 1: Chronically too little food (crash diet)


Crash-dieet-a piece of broccoli on a plate


A while ago, a famous tv host, started an attempt to lose weight. She decided to drop drastically two months ago.


She kept a blog where you could read his/her weekly progress.


Her strict diet of 1500 calories and no less than 4 hours of exercise per week resulted in a weight loss of 6 kg after 6 weeks.

This week came out that he/she no longer is losing weight, even though she is still paying attention to her food eating healthy and continues to exercise for 3 hours every week.

That is a lot of hours of sports in the month. How is it possible that she has lost not a gram of weight anymore?

Leaving a meal at his time is fine (see reason 5), but chronically eating too little as this famous tv host does and ridiculously many sports, so that the body is no longer given the chance to recover, works counterproductive.

That is not only too exaggerated to want to see changes quickly, it is also difficult to sustain.

But this famous tv host is not the only one who is struggling with this problem. There is a large group of women in the world who chronically eat too little and therefore stand still with weight loss.

It also does not help that the slimming market has been flooded for years by all kinds of calorie-reducing crash diets.

The one ‘nutrition expert’ is going to work even more rigorously than the other.

But ultimately their advice appears to work rarely. And then people come to me with the question “how is it possible that I no longer lose weight”.

Losing weight is not just a matter of counting what you put in your mouth. If you only focus on the number of calories, you lose everything that has to do with healthy food, which contains nutrients such as vitamins and minerals.

Your metabolism will slow down after three days if you are on a very low calorie diet

yoyo effect of diet circleThis is also one of the reasons why it is so difficult to prevent weight gain after you have stopped a crash diet.

As soon as you stop, the kilos often fly at lightning speed back.

Nevertheless, a crash diet also has some advantages.

People who suffer from obesity can benefit in the short term if they are under the supervision of a doctor.


It turns out that a crash diet of 4 to 12 weeks causes significant changes in weight loss and metabolic health for people with obesity.

A strict calorie restriction can help you shake a few pounds fast away from you, but make sure that your lifestyle and diet change in the long term. If you do not do this, you will get the most of your weight back and you will still feel bad!

  Reason # 2: You burn less because you have lost weight

you-burned-lessA known side effect of losing weight is that your metabolism decreases.

This means that you burn fewer calories than before and that can be a reason that you no longer lose weight.

What people generally describe as ‘hunger mode’ (also known as metabolic adaptation) is actually nothing more than the natural reaction of the body to a long-term caloric deficiency.

Metabolic adaptation also plays an important role in the development of overweight in humans. When the body receives insufficient food for a long time to function normally, the metabolic rate slowly decreases.

That is because the homeostasis is disrupted. This is the condition of all important functional systems in the body when they are in balance. The greater the delay, the more difficult it is to lose weight.

With this ’emergency state’ the body tries to reduce the number of calories that you burn. The extent to which the metabolic rate decreases with caloric restriction and weight loss is different for everyone. It is thought that body weight also plays a role in this, because when your weight goes up or down, your metabolism also increases or decreases.

Research has shown that three days without food does not slow down the metabolism of people. Only after that time did researchers see a perceptible difference in resting metabolism (the energy that the body needs to function properly) of the participants.

Hunger mode is largely genetically determined, but earlier losing weights attempts or physical exercise can also play a role.

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25 Golden Tips for Simple and Fast Lose Weight

top tips lose weight

25 Golden Tips for Simple and Fast Lose Weight (without nonsense hypes)


In this article I will teach you to quickly lose excess pounds in one or a few weeks, and that in a healthy way without nonsense such as crash diet hypes. Some of the tips in this article are unique and can not be found anywhere else on the internet.

Because I do not know what your weight, fat percentage and such data are, it is IMPOSSIBLE to make a fixed schedule in which you lose X kilos of weight in x weeks.

That is why I give you in this article the best tips that have been scientifically proven to work healthy and quickly lose weight. This is what you will learn:

  • How many kilos can you really lose weight per week (without nonsense hypes)
  • Why ALL diets are based on 4 ways of losing weight
  • 7 psychological tips that will amaze you
  • Why you do not have to exercise to lose weight quickly
  • 4 mental tips to make healthy and fast weight loss a success

Do not believe in fairy tales!

If you Google on terms around (healthy) weight loss or fast weight loss you see page titles with the largest possible claims. Unfortunately, these sites do not give a real picture of how much you can lose weight.

In this article, I explain what kind of total nonsense hypes there are about how quickly you can lose weight, such as that you can lose 5 or 10 kilos in 1 week time.

How much weight can you lose per week?

There are many factors that influence weight loss. The speed with which you lose weight depends on your height, your fat percentage, your current diet, etc.

Yet there is a general rule of what you can lose in weight per week.

Experts say that as a rule, you can lose 0.5 to 2 kilograms of fat per week.

Note: that is so bold! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar supply in your body). The latter often happens when you just start with a low-carbohydrate diet.

4 ways for healthy and fast weight loss

Ok, now that we’ve had the introduction, let’s start treating the 25 quick tips.

These are divided into 4 ways of losing weight. If you summarize all the diets, there are these 4 ways (as follows: a further subdivision):

  • Nutrition
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

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Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

low carbohydrate diet healthy (Bread, Potato, Pasta, Rice)

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.

With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.

After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!

Here is what you will learn:

  • How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
  • 7 possible dangers of the extremely low-carbohydrate diet
  • What are good and bad carbohydrates, including an A food products list
  • What a complete low carbohydrate weekly menu looks like
  • 9 delicious low-carbohydrate diet recipes that can be made quickly

What is a low-carbohydrate diet?

A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.

To determine exactly what the low-carbohydrate diet entails, we examine a number of things:

  • Why should you follow a low-carbohydrate diet?
  • Are you fat from fats or from carbohydrates?
  • How many carbohydrates do you need per day?
  • Good versus bad carbohydrates
  • What types of low-carbohydrate diets are there?

Why should you follow a low-carbohydrate diet?

The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.

If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

Carbohydrates Primitive man versus modern man

Incidentally, there is still an important caveat on these percentages …

At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.

We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.

In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:

  • Processed carbohydrates are very cheap to produce, so attractive to the consumer
  • Governments have labeled (saturated) fats for decades as the enemy in obesity
  • The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)

In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:

Historical Diets vs Standard American Diet


To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.

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Healthy food for children: 9 ways to make it fun!

Healthy food for children: 9 ways to make it fun!

kids cooking together is fun

Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!


1. Set a good example

Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.

2. Provide variation

Back to schools lunchbox ideaBy making a variation in the different meals and snacks, you help children to get all the necessary nutrients.

From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.

Finally, you also keep it exciting and tasty.

For example by repeatedly feeding other food items in the daily lunch box.

3. Make healthy food attractive

Bento spring tulips

It is not just about letting your children taste and smell different things.

The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.

Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.

4. Explain why healthy eating is important

Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.

5. Do your grocery shopping together

webmd_photo_of_family_shopping_fresh_produce_aisleDo you want to prepare healthy food for children? Then regularly do shopping with your kids together.

At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.

Have your children choose a new or unknown product every now and then. Naturally justified.

Or say what you are going to eat and ask if they can look for the ingredients together.


6. Let your child help with preparing food


Let your child help with preparing foodInvolve your children in preparing the meals.

Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.

For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.


7. Try new things

Children often do not like all foods.

Do not let that stop you from cooking what you want. Encourage your children to taste Try new foodswhat is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.

Do your children not like it?

Do not get mad.

Punishment often works counterproductive.

Prefer to say that it takes a while before you want something.

Approach it positively.

Give compliments and keep going.

At a certain moment the food is getting better and easier.

8. Eat together at the dinning table

Family eating together at dinner tableCalm and regularity there are children sailing.

Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.

Without distraction from TV, tablet, smartphone and the like.

Just create a wonderful moment of peace for you together.

That is also part of a healthy lifestyle and a healthy diet for children.


9. Prohibiting does not help

say no to junk foodIs your child fond of cookies, candy or chips?

Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.

For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.

Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.

Also try healthy alternatives. Who knows, kids might like it.

wanna have this while you can have these

More about healthy food for children

There are still plenty of ways to think of for your children to eat healthier.

For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.

Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?

Then you are more hungry.

Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?

Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.


Important: Leave your reaction and any additions below.

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







Why am I always tired and have no energy? 6 tips to beat fatigue with your diet!

man looking very tired resting his head on his hand

Why am I always tired and have no energy? 6 tips to beat fatigue with your diet!

Do you have the feeling that you are always tired? That you can not get the most out of your day due to low energy!

Then it might be wise to take a look at your diet. Your diet has a big influence on your health and the amount of energy you have every day.

If you throw rubbish in your car every refueling your car does not run that well. The same applies to your body. If you give your body rubbish as fuel then it does not run that well.

Do you eat enough foods that give you the energy to get through the busy day? Or do you mainly eat a lot of simple carbohydrates and sugar-rich products that give you only a short time? And you eventually burn up.

To give you a helping hand, I give you six ways to defeat your fatigue with this article. Give it a try and maybe that chronic fatigue is over!

1. Feeling tired because of  eating simple carbohydrates

Two cupcakes on a table

Carbohydrates are an easy source of energy for our bodies. But with carbohydrates there are two things that are important:

  • Choose complex carbohydrates
  • do not eat too many carbohydrates

Simple carbohydrates

Simple carbohydrates are products that contain little to no fiber, vitamins and minerals to slow the absorption of the carbohydrate. As a result, the simple carbohydrates are rapidly absorbed into the blood by the body.

This gives a short peak in your sugar level.

After this short peak, you get an energy dip and you can feel very tired. You are often tired after eating.

The properties of simple carbohydrates:

  • a short quick energy peak
  • it costs the body little energy to process the carbohydrate
  • after the peak an energy dip follows, you are tired and you long for carbohydrates again

Simple carbohydrates are products such as:

  • white bread, rusks, pastries, cookies, pasta, pizza, potatoes
  • chocolate, sprinkles, chocolate spread, chocolate milk
  • jam, syrup
  • candy
  • beer, wine, energy drinks, soft drinks and all other beverages containing sugar

Complex carbohydrates

Complex carbohydrates are the opposite of simple carbohydrates. The carbohydrate has a complex structure and is packed with fibers, vitamins and minerals that slow the absorption of carbohydrate in the blood.

The properties of complex carbohydrates:

  • the carbohydrate gradually gives energy
  • it takes the body more energy to process the carbohydrate.
  • due to the slow absorption, the body does not get an energy peak
  • it takes longer before you are hungry again

Examples of complex carbohydrates:

  • vegetables: spinach, endive, broccoli, kale, sprouts, green beans, cucumber, cauliflower, carrots, etc.
  • wholemeal bread, rye bread
  • oatmeal
  • sweet potatoes

Do you eat sandwiches with pasta or other simple carbohydrates all day long? Then perhaps that is the reason that you are always tired.

Your body only receives simple carbohydrates and you go from energy dip to energy dip, which makes you feel tired.

Replace simple with complex carbohydrates

Therefore, try to replace the simple carbohydrates with complex carbohydrates. This is how you replace simple complex carbohydrates:

  • Start the day with a healthy breakfast with lots of protein and complex carbohydrates.
  • Replace all simple complex carbohydrates at lunch and dinner.
  • Take a healthy snack between meals at around 10 am and 3 pm.

Do this for a few days and see if you are still tired.

Do not eat too many carbs. An excess of complex carbohydrates can also cause a fatigue feeling (low on energy). Also, an excess of carbohydrates by the body is very easily stored as fat. Something you probably do not want ..

For more information about the differences between carbohydrates, you can read my article about simple and complex carbohydrates.

2. Always tired due to a lack of magnesium

If your body gets too little magnesium then you have a chance that you always feel tired.

The recommended daily amount of magnesium is around 300-400 mg. And magnesium ensures that all vitamins can do their work. Magnesium controls more than 300 enzymes so that processes in the body go well.

Magnesium deficiency can lead to fatigue. And most people do not meet the recommended daily amount of magnesium per day. And the body is unable to make magnesium itself. Magnesium must, therefore, be completely absorbed via the diet.

So see if you eat enough products that give your body the magnesium it needs. For enough energy and not always tired.

A list of products with magnesium:

  • meat
  • nuts such as almonds and cashew nuts
  • vegetables such as spinach
  • beans like black beans
  • peanut butter

Pay attention to the peanut butter that you take a healthy variant without sugar and cheap oils!

3. Eat enough protein

A broken chicken egg

The body has more work with digesting proteins than with carbohydrates. A meal with lots of protein ensures that you are satisfied for longer and have longer energy.

A good way to start the day is for example by making a big omelet with vegetables and some chicken or meat.

A healthy breakfast with egg

frying pan with egg

An omelet is a super breakfast! It is a healthy breakfast without bread and my personal favorite. I have more energy myself and I am satisfied with a protein-rich breakfast with an egg.

Whether it is a good breakfast for you can be discovered by making it a few mornings. How do you feel about it? Do you have more energy? That way you can see if a protein-rich breakfast is something for you!

The recipe is simple and you have it on the table in a few minutes!

The ingredients:

  • two eggs or 4 proteins if you do not want the yolk
  • 1 yellow bell pepper
  • 100 grams (pre-cut) mushrooms
  • 1-2 slices of turkey or chicken fillet in pieces


  • a small teaspoon of chia seed
  • little red pepper


  1. Melt some organic vegetable butter or coconut oil in the pan.
  2. Grab the mushrooms until they are nicely brown and in the meantime cut the peppers into small pieces.
  3. Add the bell peppers and possibly the chia seed and pepper and fry briefly. Beat the eggs in the meantime.
  4. Add the beaten eggs.
  5. Stir frequently and cook until the eggs are tender.

And finished! In 10 minutes a delicious healthy breakfast with egg which gives your fat burning a kickstart!

The recipe delivers a big omelet so it is a recipe without bread. Do you still want bread? Then take one slice of wholemeal bread.

All ingredients in this recipe are specially chosen to get your metabolism and fat burning started. To make it complete, add another tasty cup of green tea. Green tea stimulates fat burning!

With such a breakfast you get enough protein and complex carbohydrates to make a good start with enough energy!

4. No more tired due to sufficient iron

Plate with pieces beef

Another mineral that you should look out for when you have fatigue symptoms is iron. A shortage of iron can also cause fatigue and a faint feeling.

You can eat super healthy. If you have a shortage of iron, you still feel tired.

Especially women have to watch out for sufficient iron. Women lose a lot of iron during menstruation. Therefore, the recommended daily amount of iron for women is about 15 – 18 mg and for men only 8 mg.

Therefore, make sure that you have enough products in your diet that provide your body with iron.

A list of iron-rich foods:

  • Meat such as steak and pork tenderloin
  • Seafood
  • Green vegetables
  • (White) beans
  • Dark chocolate
  • Seeds

5. Fatigue symptoms due to a vitamin B deficiency

A vitamin B deficiency can also lead to fatigue symptoms. Vitamin B is one of the most important vitamins for your body.

It is responsible for the production of red blood cells and proper functioning of the nervous system.

Make sure that you always eat enough products with vitamin B. Vitamin B is only in animal products, such as:

  • Eggs
  • Meat, pork contains a lot of vitamin B1
  • Fish, fatty fish provides vitamin B12
  • Dairy

6. Ensure sufficient Water intake

Water does not directly provide energy for your body. It supports all processes that give your body energy.

If you drink too little water, this can have various negative effects. You can feel tiredness, get headaches or get dizzy.

Make sure that your body gets enough water inside. Try to drink about 1.5 liters of water every day.

If you drink enough you can never confuse thirst for hunger. Something that suits you well if you want to lose weight!

Do this for a few days and feel the difference!

Try to get 1.5 liters from healthy drinks such as water, mineral water, coffee and tea. Skip the soft drink, energy drink and fruit drinks. They are very unhealthy for you!

In this article, I have given you 6 ways to defeat fatigue with food. Take advantage of it and defeat your tiredness!

Check out these protein bars!!

Have many options also Vegetarian, Vegan and Gluten-free!




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How many calories per day can you eat to lose weight? Read it here!

How many calories should you eat to lose weight?

Healthy food plateWe have all been engaged in counting calories during our lives. We do this because we want to lose weight or stay healthy.

Counting calories and how many calories per day you can eat exactly one day keeps us busy.

But how does that work exactly? In this article, I explain everything about what calories are, how you can easily get fewer calories and alternatives for calorie counting.


Eating healthy is important

Thinking woman faceDid you know that women spend 2.5 hours per week on average thinking about their diet? And with men, that is still 2 hours per week.

Healthy eating is currently at the center of attention and that makes sense.

By paying attention to healthy eating you prevent illness and you can actually age years, with a greater chance of staying fit and energetic.




What is a calorie?

The best-known method to lose weight or stay on a good weight is to count calories.

Smartwatch around mans wristBut what are calories?

A calorie is an energy unit. Our bodies need the energy to move and keep all physical processes going.

This energy is in our diet. The energy that is released can be measured. To determine how much energy is released by eating a certain product, the term calorie is used.

Now, these days can use a smartwatch to help you to keep track of your calories.

You can compare it with, for example, electricity. There the energy released is called kWh (kilowatt hour).

Other terms that you sometimes encounter are kilocalories. There are 1000 calories in a kilocalorie. The term kilojoule is also used, this is a more modern indication. A kilocalorie is the same as 4.18 kilojoules.

Calories and weight loss

Our body uses energy all day long. But it varies per moment how much energy that is. Walking consumes more energy than sitting still and running up the stairs costs more energy than walking. But even if you do nothing, your muscles and organs check on scale or gain weightconsume energy. That is called: the burning at rest.

When you gain weight, you get too much energy.

Excess energy is stored by your body as fat. Your body is set up so that if it receives an abundance of food (energy), it will preserve it as a future reserve storage. For if there were any low food times.

If you want to lose weight, you will have to make sure that your body burns that fat. This is possible if you give the body less energy than it needs. But how many calories per day can you lose weight?


How many calories do you need per day?

How many calories per day do you need to lose weight or to stay on weight? A standard guideline can be given, but it is important to realize that everyone is different.

Everybody is different and there are many factors that play a role in determining the energy requirement.

The following factors play a role in determining the energy requirement:

  • Sex (male / female)
  • Weight
  • Length
  • Metabolism
  • Lifestyle
  • How much you move

On average, a man needs 2500 kilocalories and a woman 2000 kilocalories.

How many calories per day for weight loss?

To lose weight you can reduce calorie intake. Women are often advised to consume around 1500-1700 kilocalories and for Health checkmen that would be 1800-2000. Much less food is only counterproductive.

If, for example, you live on a diet of 1300 kilocalories, you will quickly lose weight, but as soon as you start eating normally, your body immediately stores all that extra nutrition as fat. You will notice that you will gain weight again soon.

In addition, the so-called crash diet can also have negative effects on your health. You get a shortage of nutrients and vitamins.

People often think that they automatically eat healthy food by counting calories, but that is of course not the case. The number of calories has nothing to do with how healthy a product is. You also can not see if you get enough nutrients. Finally, counting calories is partly wet-finger work. It is always difficult to say that it is true what you counted at the end of the day.

Lose weight due to a low-carbohydrate diet

If you want to lose weight you can reduce the number of calories. But that is certainly not the only way. You can also eat fewer carbohydrates.

Different types of fuel

The body can get its fuel from different types of food. In Western countries, the emphasis is mainly on eating carbohydrates. Many nutritionists claim that this is the most efficient and healthy diet to provide your body with energy.

Healthy food plateThere are three groups of food that the body can use as a fuel:

  • Carbohydrates
  • Proteins
  • Fats

Carbohydrates are dietary sugars. Your body can easily use it as a source of energy.

Proteins are chains of amino acids and are used by the body as building blocks for muscles and nerves. Your body’s cells consist of proteins, so in order for them to function properly, you need these proteins. But proteins are also a good source of energy.

Fats can also be used as fuel.


In general, your diet consists largely of carbohydrates. These are simple carbohydrates, such as bread, pasta and rice. Or they are complex carbohydrates (wholemeal bread and pasta, brown rice, vegetables and nuts).

The simple carbohydrates give energy quickly, but they cause a peak in blood sugar levels and the sugars are also quickly converted into fat.

Healthy CarbohydratesComplex carbohydrates are generally better for the body. They release their energy more slowly and do not cause a peak in blood sugar levels.

They make you feel fuller for longer. It is the simple carbohydrates that can cause excess weight and increase the risk of diabetes type 2.

A diet based on less (simple) carbohydrates can help to lose weight and reduce the risk of overweight and diabetes. You will then have to choose another source of energy, and that is proteins and fats.



Proteins are the building blocks of your body. Normally they take up about 15% within a diet. If you eat less carbohydrate, you can increase your intake to 20% to 35%. The advantage of eating more protein is that they reduce appetite. They provide a saturated feeling.

Proteins increase your metabolism. This means that they ensure that your metabolism works faster and more efficiently and that you burn more fat. This causes the burning of about 100 extra calories. If you want to lose weight that is ideal. Your blood sugar level is not affected by proteins, so you will notice that you do not have binge eating or a nice appetite anymore.

If you are going to eat more products with proteins, it is important to pay attention that you get good proteins.

Where are proteins in? A few examples:

  • Meat, poultry and fish: tartar, minced meat, steak, salmon, trout, eggs and dairy.
  • Quinoa, brown rice, oatmeal
  • Nuts and seeds (walnuts, cashews, chia seeds)
  • Vegetable: broccoli, Brussels sprouts, spinach and beans

Healthy proteins optionsYet it is not enough to only pay attention to the amount of protein you eat. There is a difference in the quality of the proteins. To understand that, you need to know that proteins are made up of chains of amino acids. These are shorter or longer chains, which can be combined into complex structures. These are the proteins.

The body can make some amino acids itself, but not all of them. We will have to extract these from our diet and that is called the essential amino acids. You can find it mainly in animal products (meat, fish, eggs and dairy). If you do eat meat, you can assume that you get the essential amino acids.

If you are a vegetarian, you will need to pay close attention to finding a source of essential amino acids that you can eat. You will mainly have to eat seeds, beans and legumes, because these are the richest vegetable sources of protein.


Healthy FatsHealthy fats are important for the body. Fats have gotten a pretty bad name in recent years, because they would have negative consequences for the body. Yet it is necessary to supply your body with fats and then mainly healthy fats, such as omega-3 and 6. Fats help stabilize blood sugar levels, keep your blood vessels smooth and healthy and make you feel fuller for longer.

Get your healthy fats out of olive oil, coconut oil, avocado and fish (for example salmon). Products such as flax seeds, nuts and eggs also contain healthy fats.

Counting carbohydrates

By counting the number of calories you eat, you can gain insight into how much energy you get inside. According to the guidelines, this is 2500 kilocalories for a man and 2000 for a woman. If you start eating low on carbohydrates, it is better to look at the carbohydrates per day. You can use the following guidelines:

  • To lose weight quickly: 50 – 70 grams of carbohydrates per day
  • To lose weight: 70 – 100 grams of carbohydrates per day
  • To lose weight slowly: 100 – 150 grams of carbohydrates per day

These guidelines give you some guidance, but make sure you do not look at it blindly. Below is an example of what you could eat for breakfast, lunch and dinner.

Lose weight by attuning to your hunger feelings

Calories needed

That we eat too much is partly because we eat too many simple carbohydrates, but also because we have forgotten to listen to our bodies. If we learn to better attune ourselves to this, we can lose weight much more easily. Our body shows very clearly what it needs. A good way to lose weight is to learn to listen to our hunger feeling.

Continuously appetite through too many simple carbohydrates

Why have we forgotten to tune in to the signals from our body? That has everything to do with what we eat. There are too many simple carbohydrates in our diet and these disturb our sense of hunger. That is because carbohydrates are converted into glucose. We do get energy here, but it also increases our blood sugar levels.

In order to cancel this increase again, insulin is produced. As a result, your body ensures that the blood sugar level drops again, but at the same time you also feel your energy level drop. And that makes you feel hungry, while you are actually not hungry.

Eat consciously and without distractions

Eating while distractedA second reason we eat too much is that we do not give our bodies time to give the signal “full”. Often we eat so fast and we are distracted during eating, that we do not notice if we are full enough. As a result, we often eat longer than necessary.

If you switch to a low-carbohydrate diet, you can again learn to tune in to the hunger. By eating more protein and fat, you will experience fewer fluctuations in your blood sugar levels and your hunger will be reliably reliable again.

Proteins also have a positive influence on your appetite:

  • They ensure that less ghrelin (the hunger hormone) is produced. And therefore you will start eating less quickly.
  • In a protein-rich diet, the appetite-suppressing hormone leptin is produced more.
  • Proteins digest more slowly so that you remain saturated longer.

So you are a full longer amount of time and experience less hunger when you eat more proteins and fewer carbohydrates. A low-carbohydrate diet helps you stay tuned to the signals that your body will give. It makes it easier for you to eat healthy amounts.

If you decide to switch to a low-carbohydrate diet, you can choose to keep track of the carbohydrates you are still eating. If you also pay attention to the hunger signals of your body, you will notice that it is relatively easy to lose weight.

The low-carbohydrate diet is also very suitable to stay on weight. You can continue to eat low in carbohydrate because you get all the nutrients, vitamins, minerals and fibers that your body needs. To maintain a healthy weight, you can increase the number of carbohydrates or eat more proteins and fats.

Starting with a low-carbohydrate diet

Your body will use a different source of energy if you start eating protein and fats instead of carbohydrates. That will require some adjustment of your body, and you can see that. The first few days you can feel that you have less energy and that you are more tired. It is also possible that you get a headache. If you are very troubled by this, you can reduce these symptoms by eating a little more carbohydrate. But be aware that this discomfort will be gone within a few days.

Within a week (in some cases two weeks) your body is used to using proteins as a source of energy. It hardly needs any carbohydrates. Now you are going to feel as fit and different as ever, actually even better. Because you have no more dips due to the fluctuations in your blood sugar level, you no longer have to eat. And for the first few weeks, you can lose a lot of weight. Eventually, it will certainly have been worthwhile to switch to a low-carbohydrate diet.

If you want to lose weight, you can focus on counting calories. But that is certainly not the only or even the best way to get rid of pounds. It is much better to tackle your diet: delete simple carbohydrates from your diet and switch to proteins and fats as a source of energy.

There are many other ways to lose weight/fat check my article about intermittent fasting!


The Big Book of Low-Carb Recipes: 365 Fast and Fabulous recipes, Buy it now!


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

Healthy food prepare in kitchen by woman

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

Do you also not like the most strange diets, which work badly in the long run?

And are you surprised that your friends of yours are going from one diet to another without understanding what the consequences might be?

Then this article is written for you!

You and I know that really healthy weight loss is about creating healthy habits. This takes longer than a crash diet but it is something feasible for the long term.

Every year many people start with dozens of attempts with healthy eating and losing weight. For example, they start with a protein diet or low-carbohydrate diet.

But you can also lose weight by consciously looking at your diet and learning a healthy diet. You can learn healthy weight loss if you become more aware of your eating patterns, behavior and pitfalls.

In short, this article only focuses on people who want to get serious with healthy ways to lose weight.

How can you lose weight quickly?

Healthy weight loss really does not have to be that difficult when you are aware of your eating patterns and choose to adopt a healthy lifestyle that makes healthy eating and losing weight go well together.

A permanent weight loss in the long term is almost always based on a change in lifestyle and awareness of the (wrong) eating patterns, making healthy weight loss more feasible in practice.


Apple with measurement per Inch

Most diets on the slimming market are not a good way to lose weight in the long term.

How is that?

The vast majority of diets are based on the extreme limitation of caloric intake.

Although most people can lose quite a few kilos in the first few months, a large group will be back to where the start from within five years.

Healthy weight loss tips

For healthy weight loss, it is important to first look critically at your lifestyle and diet.

Are you a Burgundian who loves good food, often has dinner parties outside, does not have time to have breakfast and then goes to snack later in the day?

The better you have an overview of your lifestyle, the better you can discover the wrong eating patterns from it.

Fast and healthy weight loss is possible if you are first prepared to consciously choose a healthy lifestyle that makes healthy weight loss and staying on weight really does not have to be that difficult anymore.

Healthy weight loss through awareness of your lifestyle

With fast and healthy weight loss a change in eating patterns is necessary to simultaneously learn a healthy lifestyle, with which you can achieve your ideal weight faster and healthier.

Healthy losing weight means awareness of the learned (wrong) eating patterns that need to be broken.

Many people are already making the mistake of not taking a healthy breakfast or not eating a breakfast at all, while a healthy breakfast activates the inner motor and starts all body processes, including fat burning !.

Healthy eating tips by changing your diet

Fresh vegetables and fruit, nuts
With a fast and healthy weight loss, a change in eating patterns is necessary to simultaneously learn a healthy lifestyle, with which you can achieve your ideal weight faster and healthier.

Healthy losing weight means awareness of the learned (wrong) eating patterns that need to be broken.

Many people are already making the mistake of not taking a healthy breakfast or not eating at all, while a healthy breakfast activates the inner motor and starts all body processes, including fat burning !.

Healthy eating tips by changing your diet

These 6 tips for healthy weight loss help break a food pattern error:

  1. Never skip your breakfast, but preferably start with a protein-rich breakfast with possibly some fruit and feel the energy flowing through your body. You can always take a cup of coffee with you.
  2. Choose consciously for healthy snacks in the form of fruit, raw vegetables, nuts etc, to avoid getting so hungry that you do not get lunch or dinner.
  3. Teach yourself to drink a lot. Preferably green tea, coffee, lots of water and smoothies. This helps to wash away the waste and also prevents hunger.
  4. Do not get things in the house that you know you can not resist the temptation to eat it. Choose the right alternatives and place them insight in your kitchen cupboard.
  5. Take some raw vegetables, fresh carrots or cucumber or something similar to nibble while cooking, to satisfy the worst hunger, so that you start eating less at the hot meal.
  6. It takes a while for your stomach to give a signal to the brain that the stomach has been filled. Stop when you’ve eaten for 80% and you’re really full afterward.

The healthy way of losing 5 to 10 Kilograms of weight

Bell peper and cherry tomatoDoes your diet consist mainly of (refined) carbohydrates and little protein and fat?

Let’s say the modern western diet …

Then it is not surprising that you are constantly hungry and overweight. At meals with mainly (refined) carbohydrates your body gets a big peak in the sugar level. After this peak, the sugar level drops and you have an uncontrollable urge for new energy (fast carbohydrates).

A very bad vicious circle …

As if this is not enough, your body will make extra insulin with such a meal. This hormone ensures that the sugar from the blood can enter the remaining tissues or is stored as fat.

The Western diet of a lot of (refined) carbohydrates and little protein and fat thus causes uncontrollable hunger and fat storage … Time for a healthier diet.

Actually, a healthy diet is very easy.

No food from the factory full of sugar, salt and industrial fats but a healthy meal that consists of a combination of:

  • Vegetable
  • Meat, fish or poultry
  • Nuts
  • Fruit
  • Berries

Of course, it takes some getting used to switching from the western diet to a diet with more fat and proteins.

This goes against the general consensus that you get fat from eating fat ….

But products with a lot of fat such as nuts, fatty fish, avocados are very healthy and also very tasty. Recent research (l) has shown that the relationship between saturated cardiovascular disease is outdated. When eating products with saturated fat, such as bacon (jummy!), Nothing is wrong with it.

In fact, products with a lot of fat taste very good, satisfy the hunger and provide energy!

Healthy eating tips against hunger

We now know that in healthy weight loss we need to start drinking more, but your stomach also requires food and how do you ensure that you do not have to go hungry all day long?

Hereby 7 healthy eating tips:

  1. Start your day with a piece of fruit and fresh fruit juice. This is the same as the hunger and the fruit sugars give you the same energy to start your day. In doing so, you immediately start your burn process and your body will burn excess fats.
  2. Take a shake instead of a meal. Protein shakes have many health benefits and help you with healthy weight loss.
  3. In between, drink plenty of green tea, water and non-calorie drinks to wash away the waste and get some filling in your stomach
  4. Take a healthy snack around 10 am and 3 pm, because your body asks for it. Think of fruit, raw vegetables, vegetables or nuts, but make sure you’re grinding stomach gets something.
  5. Vary with lunch and dinner and choose a lot of vegetables, because the water content in vegetables also fills, but has much fewer calories than a piece of meat. Alternatives are broth, soups and lots of salads with minimal dressing
  6. Do not eat bread every day and switch to protein-rich food. That also fills your stomach and supports the building of your muscle tissue. Think of low-fat quark, yogurt, probiotics dairy and also work on a healthy intestinal system
  7. Tasty appetite in the evening hours can be remedied by drinking extra and consciously choosing vegetables, fruit or some nuts.

Healthy weight loss and more drinking

When thinking about fast and healthy weight loss, many people think that this goes together with starvation. However, if you approach this consciously and sensibly, this does not necessarily have to be the case.

Glas with lemon waterA common cause is that people drink too little fluid. Then I’m not talking about coffee and soda but about:

  • Green tea
  • Pure Water (Water from the tap if clean in your country)
  • Drinks without calories such as Cristal Clear or Mineral water

By deciding to drink more and certainly with all the snacks that you take, you will get a much faster feeling of saturation, making healthy weight loss go better and you do not go to the wrong things.


Healthy weight loss and more exercise

Healthy exercise also requires extra exercise. Just when you want to burn more fat this process goes much faster when you get off the couch and start to move more.

This does not necessarily mean that you have to take a season ticket at the gym, but start by catching the bike more often and not grab the car for every piece of the supermarket. Run up and down the stairs or treat your dog with an extra long walking tour.

This kind of extra activities already gives you a profit on your total fitness and exercise. Be aware of this because healthy weight loss and more exercise reinforce each other.

Healthy weight loss and sports

Person on treadmill

Healthy weight loss is best if you also exercise. Do you do little sporting or not, then build this up. Eating healthy and losing weight is certainly one, but the combination of healthy weight loss and exercise is two.

If you are not a sports fanatic or you are (considerably) overweight, start with swimming, cycling or group sports. Or take a look at the different sports you can do from home such as; spinning, cross training or training on an exercise bike.

Especially the exercise bike is an easy and accessible way to start exercising. My advice for some equipment to use at home: the best home trainer for home if you want to start from home with an exercise bike. But also a cross trainer is fine to start moving. Choose a good cross trainer offer online and you are already on your way.

You can also register at gyms or institutes where a better condition is being worked on in groups. The advantage here is that you are not alone and you also get to know other people who choose healthy living and losing weight. And you can support each other.

This will greatly increase your efforts to fast and healthy weight loss!

Looking for more tips on healthy weight loss than you can check out this article. This is packed with quick waste tips for responsible weight loss.




Important: Leave your reaction and any additions below.

If you find this blog about losing weight without a diet valuable, share it with your friends, customers, colleagues – Tommy