7 Tips for Slow Metabolism / Slow Digestion + Schedule
When you want to lose weight there are several things you need to know about. Of course, healthy nutrition and exercise are important. But when you are the type that can lose weight with tremendous difficulty, there is something else you need to know about: metabolism.
Many people (especially women) have a slow metabolism so they can not lose weight for a meter. Less food does not seem to help, and more sport saves a few grams per month. When you have a slow metabolism, it is very important to solve this problem before you even think about something else to deal with.
It is impossible to lose weight as long as your metabolism is not in order.
That is why I am going to teach you in this article what exactly your metabolism is and how you can increase it in a healthy way so that weight loss becomes a lot easier. If you are someone who does not or hardly loses weight while you are already eating a little, this article is for you.
In addition, you will learn in this blog:
When you exactly get a slow metabolism
What the 7 signs of a slow metabolism are
Healthy tips with which you can quickly and easily increase your metabolism
A simple scheme to slowly and responsibly accelerate your metabolism WITHOUT gaining weight
What is your metabolism?
When I ask what your definition of ‘metabolism’ is exactly, I bet that you can come up with something. Probably nothing beats the biological substantiation of your definition. But you can feel something inventive about the word ‘metabolism’.
If someone talks about metabolism, you also know exactly what he/she is referring to. So you also know emotionally what a slow metabolism is.
But how it works organically is a complicated story. Let alone that different words are used for the same phenomenon. For example, the words metabolism, metabolism and digestion are often used as synonyms.
On one blog you can read how you can increase your metabolism while they talk about metabolism on the other. Not quite the same.
I will give you a brief summary of what each word means about:
Metabolism: this often indicates how many calories your body needs to function normally. When someone wants to increase their metabolism rate, he wants to burn more calories to lose more weight.
Body Chemistry.: body chemistry is often used when hormones are involved in an explanation. Often it is used as a synonym for metabolism. Although hormones are certainly involved in lowering or increasing your metabolism, an increase in hormones is often the result of increasing your metabolism. You can swallow/spray hormones to increase your metabolism, but that is not what an average person does. So see this word as something that is used when you talk about a scientific explanation of metabolism.
Digestion: this is also used as a synonym for metabolism. But digestion in science means more on your gastrointestinal tract than the caloric consumption of your body’s cells. A slow digestion has nothing to do with your caloric intake. You may have gastric or intestinal abnormalities resulting in something wrong with your digestive system. Although this can cause your weight to increase (or become extremely thin), it is again not the right word to explain the inability to lose weight for 99% of people.
I will, therefore, in this article, mainly talk about the first one to have: a slow metabolic rate
Explaining the exact effect of your metabolism is very complicated and many words are needed. But I will give you the simplified and simplified version here since you want to know how to increase a slow metabolism rather than just what the metabolism entails.
Your metabolism is determined by the amount of energy that all your body cells need together. This is called your basal metabolism. This is the amount of energy you need to function ‘normally’.
However, this need is variable.
Do you make more effort? Then your metabolism rises. (source)
Do you make less effort? Then your metabolism decreases.
Not only is the amount of effort you made determines the number of calories you consume daily. Also, the amount you eat is extremely decisive for your metabolism. It is the main reason why people get a slow metabolism.
17 Tips to Quickly Reduce Your High Cholesterol without Medication
Do you have too high cholesterol? And do you want to lower your cholesterol in a natural way without cholesterol-inhibiting medicines, such as statins? Then this article is written for you!
There is not as much controversy about nutrition and healthcare as about cholesterol and heart disease and how the risks are related to the diet.
For example, some doctors are convinced that the lowering of cholesterol should be done through medication, while other doctors do not agree with this.
There has been a huge amount of research into cholesterol and the relationship with cardiovascular disease in recent decades.
The most important studies will be discussed in this article and you will also gain more insight into lowering high cholesterol.
This is what you will discover:
What doctors say about cholesterol-inhibiting drugs
What doctors say about cholesterol-inhibiting drugs
How often too high cholesterol occurs in most western countries
How often cardiovascular diseases occur in most western countries
12 scientifically proven dietary advice which is good for your cholesterol
And much, much more …
What is cholesterol?
Cholesterol is an essential building material of the body. We could not live without cholesterol.
It is the building block of steroid hormones, bile and vitamin D. Cholesterol is a fatty substance.
On the image opposite, you can see how a cholesterol molecule is built up.
Steroid hormones are caused by changes in the cholesterol molecule. Testosterone, estrogen, cortisol and aldosterone are examples of steroid hormones.
Cholesterol we get for a small part through the food inside. Most of our cholesterol is produced in the body, especially in the liver, after which it is released into the blood.
The liver is able to regulate cholesterol levels, but to a certain extent.
Before the cholesterol is delivered to the blood it is packaged in lipoproteins (VLDL). This is necessary to transport it through the blood to the places in the body where cholesterol is needed. This is because cholesterol is a fat and therefore not soluble in water.
For transport, cholesterol is packaged in small globules of lipoproteins which consist of triglycerides and cholesterol esters.
When we talk about cholesterol in relation to cardiovascular disease, we actually refer to these lipoproteins in which cholesterol is transported through the blood.
For example, the body also uses lipoproteins to transport fat-soluble vitamins through the blood.
We distinguish 3 types of lipoproteins. These are: LDL, HDL, and VLDL
LDL stands for Low-Density Lipoprotein. LDL is known as the “bad” cholesterol.
The terms bad and good cholesterol are not entirely correct. All cholesterol is the same, the difference is in the lipoprotein in which the cholesterol is packed. You could therefore also speak of ‘bad’ and ‘good’ lipoproteins.
arteriosclerosis. When transporting LDL to the blood vessels it could cause plaque, it easily settles in the walls of arteries.
LDL arises from VLDL due to the shrinkage of the VLDL due to the activity of the lipoprotein lipase.
LDL can be divided into two categories. In small dense LDL (sdLDL or pattern B) and large buoyant LDL (pattern A).
It is sdLDL which (under certain conditions) is associated with an increased risk of atherosclerosis.
HDL stands for High-Density Lipoprotein and is mainly formed in the liver.
HDL ensures that excess LDL cholesterol can be transported to the liver. It removes excess cholesterol from the vessel walls. After which the HDL can be reused or can be discharged via the stool.
The LDL cholesterol comes through the liver in the intestines after which it can leave the body through the feces.
HDL is also known as the “good” cholesterol.
VLDL stands for Very Low-Density Lipoprotein. It consists of cholesterol and triglycerides and serves to transport cholesterol through the blood.
What is high cholesterol?
Cholesterol is said to be too high if the cholesterol values mark an increased risk of arterial calcification (atherosclerosis). If the cholesterol levels are too high, you usually do not notice physical or mental symptoms.
17.9 million people die each year from CVD’s, an estimated 31% of all deaths worldwide. >75% of CVD deaths occur in low-income and middle-income countries. 85% of all CVD deaths are due to heart attacks and strokes.
Cardiovascular diseases (CVDs) are disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease and other conditions. Four out of five CVD deaths are due to heart attacks and strokes. More info you can find on the website of the World Health Organization.
How much Water Drinking per Day Is Optimal (to lose belly fat)?
Water is perhaps the most underestimated nutrient when it comes to weight loss and weight loss. Of course, a long-term caloric deficit is necessary for weight loss, but drinking enough water daily is extremely important if you want to lose weight successfully.
The importance of drinking water cannot be emphasized enough. Unfortunately, most people do not drink enough water. A person can weeks without food, but only a few days without water. Water plays a crucial role in almost every vital physical function.
What you will learn about drinking water in this article is:
How many liters of water you should drink per day
Whether you can lose weight faster with water
Drink countless health benefits of water
How to prevent water poisoning and dehydration
Which foods are good for the moisture balance
5 Tips for preventing fluid retention
What you can and can not drink during fasting
Nomader Collapsible Water Bottle with Leakproof Screw Top for Travel, Sports and Outdoors. BUY IT HERE!!
How much water do you have to drink every day?
Around 60% of the human body consists of water. We constantly lose fluid from our bodies through urine and sweat.
Water is essential for good health, yet needs vary by individual.
How much water you need depends on many factors, including your health, how active you are and where you live.
Different authorities often give contradictory advice when it comes to drinking water. The Nutrition Center advises people to drink 1.5 to 2 liters of water.
Different health organizations around the world give other advice when it comes to drinking the number of liters of water per day.
The American Health Authority (IOM) suggests that 3.3 to 3.7 liters of water per day are sufficient for men and 2.7 liters for women. This moisture recommendation includes the water contained in beverages and foods.
In addition to various agencies, you still have health gurus who claim that we have to drink water all day long because otherwise, we run the risk of dehydration.
As with most things, it depends on the individual and there are many factors (both internal and external) that ultimately influence and determine our water needs. Something that I will come back to extensively later in this article.
Drink plenty of water helps with weight loss?
Can you lose weight faster with drinking lots of water? This question is regularly asked to my when I am training clients.
There are several health claims when it comes to losing weight and drinking water. It would increase your metabolism and reduce appetite.
I can be quite short about it: drinking glass of water is a healthy and simple way to lose weight.
Since water is calorie-free, it is generally linked to reduced calorie intake and weight loss. This is mainly because you drink water instead of drinks, which are often full of calories and added sugars.
For that reason, it is also important that children are encouraged to drink water from an early age. In this way, it can be prevented that they are at risk of being overweight.
Several studies have shown that drinking 500 ml of water temporarily stimulates the metabolism by 24-30%.
It is best to drink cold water if you want to lose weight as this creates a greater thermal efficiency. The body has to use extra energy to heat the drunk water to body temperature.
Drinking water about half an hour before a meal also stutters the hunger, so you get fewer calories and lose weight in the long run.
A 3-month study shows that participants who drank 500 ml of water before meals had 44% more weight loss than those who did not.
Advantages of drinking enough water:
Water quenches hunger
Water temporarily stimulates the metabolism
Water does not contain calories as a thirst quencher
Drinking water causes weight loss
Drinking water helps the kidneys to remove waste products from the body
Water is cheap (tap water)
Water gives you energy (healthy fluid balance)
The answer is clear:drinking enough water can help you lose weight faster, especially when combined with a healthy diet.
Top 16 Lies of Agencies and Regular Media about Nutrition
Despite the scientific progress, we make every year in the field of nutrition and health, some dietary myths do not seem to go away.
There are a lot of untruths about healthy food on the internet and on television. Most people, therefore, think they know a lot about weight loss and healthy food.
They have heard what is and is not healthy through agencies, regular media, friends, family and nutritionists. Whether this is all right, they have not really thought about.
In this article, I count for good with the 16 biggest myths, misconceptions and lies that are about healthy food.
You learn, among other things:
The biggest misconceptions about food
Which products are a better alternative than bread (to prevent iodine deficiency)
Why dinner is not as bad as you think (if you pay attention to one thing)
How many pieces of fruit you can eat every day if you want to lose weight
Why the use of vegetable oil is not as healthy as you think
What is most important for permanent weight loss (more important than exercise)
Why eggs help very well in weight loss
How many grams of salt you can consume daily (it is more than you think)
How is saturated fat in bad daylight
And much, much more …
# 16: if you do not eat bread you get an iodine deficiency
Many Western people eat a few slices of bread daily with their meals. It has become an important part of the modern diet.
Because iodine is the biggest shortage in many western countries, the governments have decided to enrich the baking salt with iodine (not surprisingly that the Nutrition Center will continue to recommend bread forever).
The recommended daily amount of iodine is 150 mcg. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.
Iodine is a mineral that is important for a properly functioning thyroid gland. The mineral increases the production of thyroid hormones. If you have a shortage (together with selenium and other factors) you can develop a slow thyroid gland.
A common claim is that you have to eat bread to prevent an iodine deficiency with eg misleading messages from different mdia sources. It states that you do not necessarily get too much salt if you eat bread because it depends on what you eat more BUT you do get by definition an iodine deficiency if you do not eat bread.
If you think somewhat logically, you know that the previous reasoning can never be correct …
Whether you get an iodine deficiency also depends on what else you eat. You can also extract iodine from many more products than bread. A piece of cabbage or haddock (fish) already yields 4 times more iodine than bread and in its natural form.
Below you can see an overview of products with a high iodine content:
# 15: skipping breakfast is bad for you
Breakfast is still seen as healthy, more important than other meals. The Nutrition Center even calls breakfast ‘an indispensable start of the day’.
These are pretty hefty claims. But are they scientifically proven?
Is skipping breakfast bad for you? The results from recent studies will surprise you.
Let me start by saying that people who eat breakfast are generally healthier than people who skip breakfast. They are less likely to be overweight and have a lower risk of different chronic diseases. That is because they mainly eat healthy.
However, the studies that show this are observational. In other words, these studies show that breakfasters are healthier on average, but they can not prove that breakfast is responsible for this.
It is more plausible that people who skip breakfast are also the people who drink more, smoke more often, are more often unemployed, go out late, etc. And that is reflected in bad health.
So you do not measure if breakfast is bad, but you measure the health of people who have an unhealthy lifestyle.
However, new randomized controlled trials (also called RCT) show a completely different story. RCT is seen as the gold standard for scientific research.
From these new studies, it appears that:
Breakfast does not stimulate your metabolism
Some people claim that skipping your breakfast slows down your metabolism. But this is big nonsense. These people mean the thermal effect of food. This is the increase in calories that are burned after you have eaten something.
The only thing that matters for your metabolism is the total amount of food you eat one day. It actually makes no difference at what time you eat or how often you eat.
Over a period of 24 hours, scientists saw no difference in the number of calories burned between breakfasters and people who had skipped breakfast.
Skipping breakfast does not cause weight gain
Contrary to what is often thought, skipping breakfast does not make you fatter. The theory behind this is that skipping your breakfast later on triggers your metabolism and that you will eat more for the rest of the day to compensate.
I have now negated the metabolic myth. But what about overeating the rest of the day when you skip breakfast?
That would be logical in the first instance, but is not supported by scientific evidence. It is true that you may be a bit more hungry at lunch, but this is not enough to compensate for your skipped breakfast.
Several studies show that skipping breakfast can reduce the total calorie intake by 400 calories per day. This is not surprising when you realize that you have removed a full meal from your diet.
Interestingly, this was not reflected in a 4-month study, in which more than 300 obese men and women were examined.
The participants were divided into two groups: one group had a daily breakfast, the other group skipped breakfast. After 4 months there was no difference in weight between the two groups. It simply did not matter whether you opted for a breakfast or not.
These results are supported by other studies, which show that skipping breakfast has no visible effects on weight loss or weight gain.
There are a whole series of more benefits of skip meals such as accelerating growth hormone production, delayed cell aging, becoming more insulin sensitive, etc. So please review my article on intermittent fasting about this or watch the video in which the myths about breakfast skipping are debunk:
In summary: high-quality studies show that it makes no difference whether people eat breakfast or not. Skipping your breakfast does not cause a delayed metabolism.
7 Reasons Why I Lose Weight With Running discourage
Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”
And that is a very good question!
There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.
The other site says you have to run at high speed and another site says that running does not work at all to lose weight.
In this article, you discover the truth! Here is what you will learn:
How to burn up to 7 times more with other workouts than running
Why you burn more calories at higher intensity
What are the risks of running and what the alternatives are
Why excessive running can be unhealthy
Why you do not get a sexy figure with (excessive) running
ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.
Reason # 1: no optimal fat burning
Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do not you focus on burning fat instead of losing weight because that’s two different things?
Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.
Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.
This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.
All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …
How you burn 7 times more fat than running
In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.
Both groups had lost about the same weight, but …
The HIIT group lost 7 times more fat than the cardio group!
At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo
So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.
9 Reasons to Do More High Intensity Interval Training (HIIT)
Start with the right training shoes!!
for a man! for a woman!
When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.
And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?
There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.
What is HIIT?
High Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.
Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.
This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.
High Intensity Interval Training is not for everyone
HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.
In addition, you are off to a positive point giving a signal for your body to function better.
But a select group of people can better abandon HIIT or at least build it up very calmly:
People with high blood pressure
Persons with (congenital) heart problems
People with arthritis complaints
People with limited mobility
The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.
You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:
Do it under supervision
Doing in groups
Warm up and/or stretch
Do not go for 100% (80-90% for example)
Forming HIIT where you can injure yourself less (cycling instead of running for example)
Never increase the duration AND intensity at the same time. Choose one of the two
This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.
But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.
9 Benefits of HIIT Training
HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.
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):
Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row
If there is one product in the world with a lot of disagreement, then it is coffee. Is the product healthy or unhealthy?
That is a question that concerns many people because coffee is positive in one moment and the other moment negative in the news. But after reading this article you know exactly what the answer to this question is.
In order to make a short and simple mistake with this disagreement, I explain to you which nutrients contain coffee and whether they are healthy or not. You will be amazed at how much nonsense you can find on the internet.
In addition, you will learn in this article:
How many cups of coffee a day are healthy
What health benefits coffee has
Which mistakes most websites make in the field of coffee
For which group of people coffee is less healthy
What a surprisingly tasty coffee recipe is
Where is coffee made of!
Coffee comes in many shapes and sizes.
This is how we know instant coffee and filter coffee. But you can also drink coffee with milk and sugar.
Instant coffee is coffee in powder form where you only need to pour hot water or warm milk to drink it. This type of coffee is a convenience product that makes the “making” of coffee unnecessary.
The taste is different than filter coffee and that is exactly why most people think filter coffee is much better.
But all types of coffee are made from the coffee bean. The coffee bean is the seed of a coffee plant. In general, the coffee plant grows in tropical areas such as Africa and on islands of the Indian Ocean.
What you might have thought is that coffee is one of the most popular drinks in the world. It is usually drunk hot and often flavored with milk and sugar.
Belgium, Germany and the Netherlands, is in the top 5 largest coffee drinkers in the world, with an average of 8 cups of coffee per day. If you think that is a lot, then you should not live in Finland because there are an average of 12 cups of coffee per day drink.
To make coffee, ripe berries are harvested and peeled. The seeds are then fermented, washed and dried. The dried coffee beans are roasted, also known as coffee roasting.
To determine whether the berries are ripe, the berries are put in a basin with water. The unripe berries stay afloat while the ripe berries sink.
The ripe coffee berries are then dried in the sun. The beans are roasted after drying. This is done in a special oven until they get the right smell. The coffee beans are then packaged or ground and ready for use.
Coffee is one of the most popular beverages consumed by people from all over the world. In fact, coffee is probably the second most popular drink next to drinking water.
The nutritional value of coffee is an interesting story.
As you know by now, coffee is completely vegetable. Coffee does not deliver calories and yet it contains many healthy substances. Yes, I understand that this sounds weird.
Filter coffee consists of 98.8 percent water. And as you know, water does not deliver calories. Coffee does not contain proteins, carbohydrates, sugars and fats. However, 100 grams of coffee contains 0.1 grams of fiber, but this is therefore negligible.
The oil in coffee beans contains fatty substances called cafestol and kahweol. These oils are stopped at filter coffee by the coffee filter. But in the case of instant coffee, these substances come along and the nutritional value may differ slightly.
What does coffee contain? Coffee contains a small amount of vitamins B1, 2 and 3. In addition, it contains quite a few minerals. It contains potassium, magnesium, calcium and phosphorus. In addition to water, vitamins and minerals, coffee also contains a stimulating substance, better known as caffeine.
If you only look at the nutritional value of coffee, then you can conclude that it is a very healthy drink.
Health benefits of coffee
Then we come to the most important part of this article. Does coffee have health benefits and if so, what. Above you have seen that coffee basically contains no calories, which in itself is an advantage. So you will wonder what makes coffee or healthy if it does not deliver calories to our body.
Mediterranean diet benefits! The health benefits, 8 tips and 3 recipes!
Are you looking for a healthy way of eating?
There are so many diets and dietary guidelines that you can hardly see the forest through the trees.
But the Mediterranean diet still stands out. It is not actually a diet, but more a lifestyle and a way of eating.
You eat a lot of vegetables, you choose healthy fats and eat less meat and bread. Is it healthy?
There is a reason why people in the Mediterranean are getting so old!
Greece and Sardinia
There are certain zones in the world where people are very healthy and older than average. These are the so-called blue zones. Here people often become 100 years or older. Two areas are extra here. These are Sardinia in Italy and Ikaria in Greece. The way of eating is an important cause of their good health.
The striking thing is that it is not a single diet. The population of Spain is different from that of Greece or Southern France. So there are a number of nutrients that are used in the diet that are healthy, but the way of eating as a whole is varied. Every kitchen uses other products. You can see that they often eat locally grown vegetables, it is fresh and the quality of the food is high.
The blue zones also have a different life rhythm
Not only does the food differ from yours. The life rhythm is different. It is all a bit more relaxed, people are less stressed. Life is also adapted to the heat in the summer, for example, they keep a siesta. Furthermore, family ties are important and are often eaten together.
Compare this with your high workload, the many appointments on one day, how we have to do everything on time and see our family once every two months. Many people feel alone and experience little support from the environment. In addition to diet, the lifestyle is also important. But with food, you can already achieve a lot for your health.
The basis of the Mediterranean diet
The Mediterranean diet is based on eating habits from the countries around the Mediterranean Sea. It is true that it mainly goes back to the sixties (because nowadays people in Greece and Spain, for example, are increasingly eating a Western diet). These are the characteristics of the Mediterranean diet:
Fresh products of high quality
Use of olive oil
The basis consists of vegetables, fruit, nuts, whole grains, fish
Little red meat
As little sugar and processed products as possible
Because the Mediterranean diet is so diverse, you can not easily say which products do and which do not belong. That is also because they make different dishes in each country, have access to different products and draw on different traditions. But that also gives you the opportunity to choose dishes or products from countries that you prefer. This way you can enjoy eating very varied.
Important components in the Mediterranean diet
Many vegetables are used. The basis of the diet is vegetable food. You can eat all kinds of vegetables that you want. In the west, the emphasis is very much on meat and large quantities of it are eaten here. Often people eat around 250 grams of meat per meal in a western diet and this is not recommended in the Mediterranean diet. You can reduce this to 100 grams. In addition, you should only eat red meat once a week.
Usually, the inhabitants of countries around the Mediterranean drink a glass of red wine with food. We do not recommend drinking wine every day for your health, but occasionally drinking a glass of wine can have a positive effect, for example on blood pressure. Often, water is also drunk with meals.
Especially the extra virgin oil is widely used.
In the West, fats are often looked at carefully and we are taught that they are dangerous.
The fats in olive oil are healthy and support a healthy heart.
Eggs and dairy
You can eat in moderation. Yogurt, cheese and milk are used. Where in for example the Netherlands dairy is often central and especially milk and cheese are consumed, this is not the case in the Mediterranean sea areas.
Fish and seafood
Fish and seafood are eaten more often than in a western diet. It is recommended to do this twice a week.
You can think of fresh or saltwater fish, mussels, crab and lobster, octopus and the like.
Fish and seafood contain healthy fats and many proteins that contribute to your physical health.
No processed products
Another plus is that as much as possible is chosen for unprocessed products. As a result, you will not encounter products such as soft drinks, candy, white bread and processed meat such as hamburgers and hot dogs.
Light products, which contain chemical sweeteners, also do not fit within the Mediterranean diet.
In a western diet, we eat a lot of carbohydrates in a day. You can find them in bread, potatoes, pasta and rice. In the Mediterranean diet, these have a lesser role. Mostly whole grain and unrefined grains are eaten.
Healthy and fresh herbs are used, such as basil, thyme and oregano.
The use of salt should be limited.
The Mediterranean diet is a healthier diet than the ‘normal’ western diet. The balance between the different fats is better, it stimulates the activity of the intestines and the pancreas and it contains a lot of fiber for a healthy digestion.
You do not have to count calories if you use the Mediterranean diet. You can eat three meals a day and twice a healthy snack. To learn more about the health benefits of the Mediterranean diet, see the next point in this article.
What can you eat in the Mediterranean diet?
Vegetables: All kinds of vegetables, such as spinach, zucchini, eggplant, carrots, broccoli, tomatoes, cabbage, bell peppers.
Fruit: All fruits, such as oranges, bananas, strawberries, grapes, dates, melon, peach, pears, apples.
Nuts and seeds: Walnuts, cashew nuts, hazelnuts, sunflower seeds, pumpkin seeds, pine nuts
Meat: red meat in moderation, chicken, turkey, duck.
Fish and seafood: Trout, salmon, mackerel, shrimp, oysters, sardines, mussels.
Legumes and potatoes: Beans, lentils, chickpeas, potatoes and sweet potatoes.
Eggs, dairy and cheese
The health benefits of the Mediterranean diet
This diet has many benefits for your health.
Listed below are the most important:
Longer life span and more health
Research shows that people in the Mediterranean region are on average 20% healthier and they live longer. When you start with it, you can quickly notice the benefits of this way of eating. With the Mediterranean diet, you can actually age years.
Helps with weight loss
Although this diet is not specifically meant to lose weight, you will find that you can lose weight simply by choosing healthy products. You eat varied and choose less sugar and processed products.
You also eat fewer carbohydrates and if you eat them, they are healthy. This diet helps to gain and maintain a healthy weight.
You get valuable nutrients
To stay healthy and fit, it is important to follow a diet that is rich in antioxidants, minerals and vitamins.
The Mediterranean diet contains this plenty. Because you eat a lot of vegetables, fruit and legumes you provide your body with everything it needs.
These healthy substances also help to keep dangerous diseases at bay and slow down the aging process.
Reduces the risk of cancer
The monounsaturated fatty acids (omega 3, 6 and 9), large amounts of antioxidants and phytosterols make the Mediterranean diet very healthy and help reduce the risk of cancer.
This applies to colorectal cancer and breast cancer.
Helps prevent diabetes
Diabetes is a disease that is increasingly common in many countries globally. According to research from 2015, 1 in 3 people develop diabetes and 50% of the population is already in the early stages of diabetes. A diet that helps keep your blood sugar in balance and prevent diabetes is not a luxury.
With the Mediterranean diet, you get a lot of fiber and slow carbohydrates inside. This ensures that the blood sugar level remains stable. The good fats from olive oil, fish and nuts are also healthy for your heart and blood vessels.
Nutrients from the Mediterranean diet and their effect
Olive oil is also still mixed with cheaper soy oil or rapeseed oil. That is why it is important to invest in a pure, sun-ripened olive oil.
Only then can you count on added value for your health.
Pure extra virgin olive oil is rich in omega 3, 6 and 9 fatty acids, antioxidants and polyphenols. Unfortunately, these substances are lost when you heat the olive oil.
If you want to bake, you better use virgin olive oil or coconut oil.
What is olive oil good for?
Olive oil reduces the amount of triglycerin in blood. This is a bad cholesterol that can block the blood vessels. So olive oil protects the heart and blood vessels.
Has a blood pressure lowering effect.
Reduces the risk of breast cancer and other forms of cancer.
In combination with eating fish, it helps reduce the chance of getting rheumatism by 80%.
Helps to prevent osteoporosis
Herbs give your meal a lot of flavor, but are also very healthy. They contain vitamins and antioxidants, but often also have a specific effect on our body. For example, peppermint can calm the stomach and help thyme if you suffer from coughing. But herbs contain even more valuable substances.
Herbs contain the so-called salvestrols. They make this fabric to protect themselves against the dangers of nature: against fungi, insects and bacteria.
The more dangers there are for a plant, the more salvestrols they produce. Salvestrols are covered by the polyphenols and they are healthy for us.
In the Mediterranean diet, you can find a lot of vegetables, fruits and herbs that contain salvestrols.
For example, arugula, aubergines, peppers, mint, sage, thyme and basil. Fruits such as raspberries, pears and prunes also contain salvestrols. Research shows that piperine, which is in black pepper, helps to absorb these polyphenols.
Garlic is widely used in the Mediterranean countries. Not only because it makes food spicy and tasty, but also because garlic and the other members of the garlic family (such as onion, shallots and leeks) have very valuable properties.
Reducing blood pressure
Increase the good cholesterol HDL
Help plaque break down in the veins
Have an antifungal effect
Protect against viruses and bacteria
Contain sulfur and selenium that support the liver
Reduce the risk of diabetes by improving the sensitivity to insulin of cells
Fish is eaten in the countries around the Mediterranean, including salmon. Now almost all types of fish are healthy, but salmon stands out. Packed with healthy fats that protect the heart and blood vessels, rich in omega 3 that helps to lower cholesterol and inhibit inflammation. Omega 3 is good for the skin, for healthy bones and teeth and the immune system.
Regular salmon eating can protect the body against stroke and dementia. Salmon helps in the production of vitamin D, a vitamin that can help prevent depression. Fish contains a lot of proteins, which are important for the development and maintenance of muscles.
These nuts can be used as a snack within the Mediterranean diet. They also grow in parts of the Mediterranean.
Spain is one of the largest producers in Europe. Almonds are a good source of fiber and contain a lot of magnesium and vitamin E (an antioxidant that protects your cells and tissues).
They contain little saturated fat, are rich in potassium and help to regulate blood pressure.
As a snack, you can take a handful of almonds, use almond flour to bake cookies or drink almond milk.
This nut, which is not a nut but a stone fruit, just like a peach, contains the most antioxidants of all nuts.
They also contain many unsaturated fatty acids. This helps to lower the cholesterol level.
Furthermore, they are full of important minerals, such as copper and zinc.
Walnuts are also good for digestion, they contain a lot of fiber. Research shows that they help regulate blood pressure and protect against stress.
The 8 best tips to get everything out of the Mediterranean diet
1. It is recommended to receive at least the following per day or per week:
Olive oil: 4 tablespoons per day
Vegetables: 200-300 grams per day
Nuts: 30 grams per day
Legumes: more than three times a week
Fatty fish: 3 times a week
2. Healthy snacks are:
A handful of nuts
A few carrots
Some salad from the day before
A bowl of Greek yogurt
Pieces of apple with almond butter
3. Base your evening meals on the vegetables you eat.
Carbohydrates in the form of potatoes, rice or pasta are not always necessary. If you do choose, take the whole-wheat version of pasta and rice.
4. Be creative with the preparation of your meals.
You can cook your vegetables, but also stir, steam or grill in the oven.
5. Use herbs to get variety in flavor.
They are healthy, but also give a lot of flavors. You do not have to limit yourself to Mediterranean herbs. Also think of coriander, cinnamon, nutmeg and turmeric.
6. Find products that are produced in your area.
You often find an organic farm that sells fruit and vegetables. Go to the market to buy fresh local produce.
7. Eat three meals a day.
Make sure your breakfast, lunch and dinner are healthy meals. Take a maximum of two snacks. Do not skip your breakfast. Your body needs the energy to start up and get the digestive system going.
8. Does the Mediterranean diet appeal to you and do you want to immerse yourself in the Mediterranean lifestyle?
Pay attention to the following points:
Having a goal in your life is important. This can be social, sporting or work-related. But a goal in your life gives direction and satisfaction.
Move enough. Do some physical activity
Maintain your social network well. Give support to others who need it and ask for help if you need it yourself.
Give a lot of attention to your family, invest time and energy into this.
Provide as little stress as possible in your life. Keep pause now and then and take the time to get back to yourself.
Consider important traditions (or if you do not have them, bring traditions in your life). Celebrate a party, enjoy important moments in your life.
3 easy Mediterranean diet recipes
Below you will find 3 delicious recipes that you can use in the Mediterranean diet:
200 grams of black olives, pitted
1 tablespoon capers
2 anchovy fillets
Fresh red pepper to taste
Some finely cut flat parsley
1 tablespoon of lime juice
8 tablespoons of olive oil
Use a food processor to mix all ingredients except the olive oil. Grind it as nice as you like. Then add the olive oil. The tapenade can be stored for several days in the fridge.
Recipe for 3 people, preparation time 25 minutes
2 fennel tubers
1 large sweet onion
2 tablespoons of olive oil
1 clove of garlic
4 tablespoons of breadcrumbs
Pepper and salt to taste
40 grams of parmesan cheese or pecorino
Turn the oven on and let it preheat to 200 degrees.
Cut the fennel into pieces, you can remove the middle hard part. Cut the onion into thin slices and place the vegetables in an oven dish. Squeeze the garlic above. Drizzle with oil and add pepper and salt to taste. Stir everything together. Sprinkle the breadcrumbs and the cheese over it. Bake in the oven for 20 minutes.
Salad of chicken with walnuts
Recipe for 4 people
1 head lollo rosso lettuce or oak leaf lettuce
75 grams of rocket
400 grams of chicken
400 grams of kidney beans
1 red onion in slices
2 tomatoes in pieces
1 avocado in pieces
100 grams of walnuts
1 tablespoon balsamic vinegar
1 tablespoon of soy sauce
3 tablespoons of olive oil
1 tablespoon mustard
Juice of 1 lemon
Fry the chicken in a pan and let it cool down a bit. Mix all ingredients for the salad. Cut the fried chicken into pieces and add it to the salad. Mix the ingredients for the dressing in a container. Pour the dressing over the salad and enjoy your healthy salad.
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy
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.
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy