How much Water Drinking per Day Is Optimal (to lose belly fat)?

much water drink per day

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
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How much water do you have to drink every day?

water from bottle to glassAround 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?

Losing weigth with drinking waterCan 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.

Moisture from food

cucumber moistureBut drinking glass of water is not the only thing that ensures a healthy fluid balance.

You also get moisture from your food inside.

In addition to drinking water, the moisture in drinks and food also helps to keep your fluid balance up to standard. For example, a cucumber is largely water. It consists of more than 90% moisture.

Fruit and vegetables in particular are water-rich food sources. They consist largely of moisture. Meat, fish, eggs and especially fruits and vegetables all contain considerable amounts of water.

You sometimes hear people say that you should not count coffee and tea because it contains caffeine. They mean that these drinks would promote urination. However, this is greatly exaggerated.

The diuretic effect (dehydration) of coffee and tea is in fact very weak. So you do not have to worry that you dry out because you drink a few cups of coffee every day.

Drinking too much water is unhealthy

drinking to much water man showing painWhen do you drink too much water?

A student find out in a dangerous way. He barely survived in 2005 a water poisoning during a greening ritual.

The student drank between 5 and 6 liters of water in three hours. Not much later he collapsed and lay in intensive care for a day and a half.

Not drinking enough water can cause symptoms such as fatigue, dizziness and muscle stalls. Conversely, drinking too much water can lead to water poisoning, also known as water intoxication.

Drinking too much water in a short period of time increases the amount of water in your blood. It dilutes the electrolytes in your blood, especially sodium.


We speak of hyponatremia if the sodium content – as a result of drinking too much water – is lower than 135 mmol / l.


The minerals potassium and sodium ensure a balanced fluid balance in and outside our body cells. When the level drops, due to excessive water use, the fluids move from outside to inside, causing them to swell.

If this happens to brain cells, this can lead to life-threatening situations. Water poisoning results from the swelling of cells. When the brain cells swell, the pressure in the skull increases.

This pressure causes the first symptoms of water poisoning, including:

  • A headache
  • Nausea
  • Vomit

In severe cases of water poisoning there may be:

  • Raised blood pressure
  • Double view
  • Sleepiness
  • Sleepiness
  • Difficult breathing
  • Muscle weakness and cramps
  • Loss of consciousness (coma)
  • Brain edema (fluid accumulation in the brain) can lead to damage to the central nervous system and even lead to death

Normally you do not just get water poisoning. Most cases of water poisoning have been reported among soldiers and participants of sporting events who drank away liters of water.

Water poisoning occurs especially in endurance sports (marathon, cycling). Drinking too much water often occurs in sports that want to avoid the symptoms of dehydration.

The symptoms of hyponatremie (drinking a low sodium content through too much water) can be misinterpreted as dehydration.


The US military has established guidelines after diagnosing wrong diagnoses with soldiers. Soldiers did not die because they were dehydrated, but because of water poisoning as a result of repeated oral hydration.


How much water is drinking too much?

The big question is of course: when do you drink too much glass of water?

Let us first say that everything is poisonous in large quantities, even water.

We speak of overhydration and water poisoning when you drink more glasses of water than your body can handle and the kidneys can no longer drain excess water as urine.

But the amount of water you drink is not the only factor in water poisoning. Also how long you take to drink a certain amount of water is important.

You have a greater risk of water poisoning if you drink a lot of water in your short time. The risk is much less if you drink the same amount of water over a much longer period.

A low sodium level as a result of too much water (hyponatremie) can occur if you drink 3 to 4 liters of water in one go. If you drink something like 5 liters of water in one go, you even die.


The kidneys can process about 5 to 7.5 liters of water per day. However, they can not filter more than 1 liter of water per hour.


Of course, it also differs per person how much water you can drink and in which circumstances you are. A man of 2 meters can drink more water than a woman of 1.60. And you also drink more water on average in the summer than in the winter. All these factors affect the amount of moisture that the human body needs.

How many liters of water you really need

A healthy fluid balance is essential for survival. For that reason, evolution has given us complex mechanisms that regulate when and how much we drink. You can compare it with breathing, we do it without consciously thinking about it. As soon as we become slightly dehydrated our body comes into action: we get thirsty.

A good rule of thumb is to listen to your body and drink when you are thirsty.


The thirsty instinct is very reliable and works fine for the majority of people. After all, our ancestors did not have official drinking advice in prehistoric times.


Despite all guidelines and well-intentioned advice, no one can tell you exactly how much water you need. As I wrote earlier, it differs per person. Some people function better when they drink more water.

If you want to keep things simple (always a good idea), this directive should work for 90% of people:

  • Drink two glasses of water if you are thirsty
  • If you are not thirsty, stop drinking water
  • In warm weather and physical effort, drink more water to compensate for the lost moisture

This rule of thumb must in principle be sufficient to maintain a good moisture balance. Just by the color of your urine, you can see if you have drunk enough water. A dark color may indicate that you have received too little moisture.

Under normal circumstances, healthy adults should drink about 2 liters of water per day.

I do not recommend relying on thirst alone and the color of the urine for certain ‘risk groups’. For athletes, elderly and pregnant women, it is wise to drink extra water. This also applies, of course, to people who are ill and lose a lot of fluid (for example due to vomiting or diarrhea).

Daily fixed drinking moments

2 glasses of waterIf you want to lose weight with water and find a way to maintain your fluid balance, then it is advisable to schedule regular drinking moments on a daily basis.

By that I mean that you do not drink sips all day long, but in a few moments (preferably before a meal) during the day two glasses of water in a row.

Tip: Are you afraid that you will forget to drink water? Set daily fixed alarm times in your phone on which you drink two glasses of water in one go.

In principle, eating is the body’s wear, which makes intermittent fasting so healthy. Fasting intermittently not only causes more fat burning, but it also slows down cell aging. Possibly this also applies to frequent drinking water, although little research has been done about it.

Acid base in balance with water

Have you ever considered that we come into contact with acids and bases every day?

The foods we consume today contain many more acids than the food that our ancestors received.

Acid base in balance with water

As a refresher, I tell you first about the pH-value (Latin term for potentia Hydrogenii).


The pH value says something about the acidity in our body. This numerical scale goes from 0 to 14, where 0 is completely acidic and 14 basic (this is also called alkaline). A pH value of around 7 is considered neutral, which is often the case with clean drinking water.


So if you read that something has a high pH value, you actually mean low acidity.

More than half of our body consists of water (roughly 60%). As you know, there is water in and around all body cells, where metabolic processes continually take place. When we talk about the acid-base equilibrium, we mean the balance of the pH value of the blood.


The pH value of a healthy person’s blood is around 7.35 and 7.45. The acidity depends on the number of acidic and basic substances in the blood.


However, the body has different pH values:

  • Stomach: The stomach is the most acidic area of the body, with a pH value of 1.35 to 3.5. The acid is needed to digest the eaten food.
  • Urine: The pH value of the urine can vary widely, from 4.6 to 8

When people talk about nutrition that can influence the pH value of the body, they actually mean the pH value of the blood. For your health, it is important that the PH value of the blood remains in balance.

Now back to the food products that we eat and drink. Especially fast food, soft drinks and an unhealthy diet in general make us sour.

And acidification is unhealthy. It affects, among other things, the immune system and digestion. The result of acidification is that you get all sorts of health problems in the long term.

Certain foods acidify your body, while other foods, such as potassium rich fruits and vegetables, make the body alkaline.

That is why drinking water is so important for a healthy acid-base balance, because with water you dewater (basic).

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Drinking a glass of water good for the skin

drinking water is good for the skin.(Woman drinking water)Daily drinking several glasses of water is not only effective for losing weight, but it is also important if you want to keep your skin young and tight.

A good moisture balance ensures a better circulation and keeps the elasticity of the skin optimal.

Moreover, it also ensures that waste products are disposed of much faster.

Excessive alcohol consumption, in fact, ensures a drier skin. Alcohol extracts moisture and blocks hormones and vitamins that ensure that your skin does not dry out. The production of collagen is also slowed down, causing wrinkles and coarsening existing wrinkles.

Drinking enough water ensures healthy and hydrated skin and maintaining a healthy fluid balance.

Drinking water during fasting

plate looks like a clockIntermittent fasting, also known as periodic fasting, is a term for a diet that is aimed at fasting, in which you limit the time in which you consume food to a number of hours.

Short periods of fasting provide optimal fat burning because your body uses the energy storage (fat reserves) of the body during the fast period.

This burns your body fat and you fall off.

Some people wonder if they can drink during fasting? The answer is ‘yes’ if you drink water. Sufficient drinking water is very important during fasting, as long as you do not drink high-calorie beverages. Coffee (such as bulletproof coffee) and green tea is also not a problem because they contain no calories and temporarily accelerate the metabolism.

Bodybuilders who are preparing for a competition and want to get a lower percentage of fat, often drink bulletproof coffee in the morning, whereas they start eating at 4 o’clock in the afternoon.

If you drink coffee, it must of course be black, without sugar or milk. You can use artificial sweets if you want.

Perhaps unnecessary to mention, but avoid all coffee varieties in popular coffee chains such as Starbucks or Costa coffee if you fast or want to lose weight. These are full of milk products and added sugars.

How you can lose water weight (fluid retention)

fluid retention in the handsFor most people, excess fluid retention is not a serious health problem.

However, retaining moisture can be extremely annoying and unattractive.

Both men and women can suffer from fluid accumulation in the face, abdomen, feet, hands and other parts of the body.

Your body can hold water for various reasons.

It can be caused by food intolerance, a poor diet or diseases such as kidney failure. Women can also experience fluid retention during the luteal phase of their menstrual cycle and during pregnancy.

Do you suffer from water weight and fluid retention? Do not worry, I’ll give you some simple tips.

First of all, you have to start drinking more water daily. This sounds a bit contradictory, but it is necessary to lose water weight. Let me explain to you why. Your body tries to achieve a healthy balance.

So if you are constantly drying out, for example as a result of drinking too much alcohol, your body will do everything to retain moisture. Drinking enough liters of water every day prevents water retention.

Other well-working tips are:

  • Start exercising
  • Swallow the dandelion herb (alternative medicine that prevents fluid retention)
  • Reduce the amount of salt in your food
  • Follow a low-carbohydrate diet

The most important health benefits of drinking water

Except that drinking several glasses of water every day helps with weight loss, there are more health benefits that I naturally do want you to remember.

# 1: Water improves physical performance

Water improves physical performanceIf we do not drink enough water, our performance may suffer. In the worst case, we become dehydrated.

You already notice the symptoms of dehydration if you lose 2% of the amount of fluid in the body. This can lead to temperature increase, fatigue and reduced physical and mental effort.

Drinking enough water and staying hydrated can all occur. This is not surprising when you consider that 80% of your muscles are water.

So with intensive efforts, it is important that you drink enough water to perform optimally.

# 2: Drinking more water is good for the brain

Drinking more water is good for the brainA good fluid balance is important for the brain. The brain is strongly influenced by a lack of fluid. Studies show that even mild dehydration (1 to 3% fluid loss of your body weight) can disrupt important brain functions.

For example, alcohol has a strong dehydrating effect. This creates a lack of moisture in the brain in particular. This is the main reason that you have a hangover after drinking a number of alcoholic drinks.

Therefore it is always recommended to drink a lot of water after a night out.

# 3: Drinking water prevents constipation

Drinking water prevents constipationWith constipation or constipation, also known as constipation, we mean a laborious or delayed bowel movement and irregular bowel movements.

Drinking more water is recommended as a component to correct constipation. Drinking less water poses a risk of constipation in both young and older people.

Research shows that soda water (sparkling water) in particular helps well against blockages, although the reason for this is not entirely clear.

 

# 4: Water drinking helps against headaches

Headache and migraine is terrible. The cause is often not always clear.

But drinking water can help prevent and treat headaches.

Dehydration can cause headaches and migraine in some people.

Several studies have shown that water drinking can relieve headaches in those who are dehydrated

In conclusion, drinking water is a very important thing to our bodies’ health. Not only human, but also all of the organisms need water to survive.

The importance of drinking water for our bodies is paramount to our health, because it makes up to 70 percent of our bodies’ weight. There are four fulfilling benefits of drinking water to our bodies, such as it can speed up our metabolisms, make our skins healthier, lose our weight, and stay alert.

So, we have to consume water as much as we can to keep our body in a good condition.

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Top 16 Lies of Agencies and Regular Media about Nutrition

lies about nutrition pinokkio on the picture with a long nose

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

Bread basketMany 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:

it all ads up

# 15: skipping breakfast is bad for you

Breakfast egg with toast and baconBreakfast 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.


# 14: eating late in the evening makes you fat

Eating in the eveningYou’ve probably heard that eating before you go to bed is bad for you. I used to think exactly the same thing, but it is a bit more nuanced than you think at first.

That late dinner in the evening would be bad for you comes from the idea that these calories are automatically stored as fat.

You may think that sleeping causes a slower metabolism, but that is incorrect. Your basal metabolic rate remains the same on average during the night as during the day. Your body also needs sufficient energy during your sleep.

There is also no evidence that the calories you eat late in the evening count more heavily than during the day. But despite the fact that there appear to be no physiological reasons, several food studies before bedtime have been linked to weight gain.

How is that possible? The reason for this is simpler than you would expect.

Suppose you have eaten three meals a day and met your caloric needs, then a snack before bed is an extra meal and extra calories.

Not only that, but the evening is also the last part of the day where people feel most hungry. Eating before bed can, therefore, ensure that you take more calories than you really need. This ultimately causes weight gain.

Add to that that most people snack when they watch TV. You then stand less still at what you put in your mouth.

Some people also become extremely hungry before they go to bed because they do not eat enough during the day. This can lead to an unhealthy cycle where you do not eat anything in the morning because you are full of the night before and in the evening eat more calories than you need.


To summarize: the evening meal is not necessarily bad. It concerns the total number of calories you get. It is the unhealthy eating habits at bedtime that can cause overweight.


# 13: eat little or no fruit because it contains a lot of sugars

Fruit basketFruit is an important part of a healthy diet.

Fruit contains many nutrients and has been linked to all kinds of health benefits.

Several studies show that eating fruit daily reduces the risk of premature death.

Some people, however, eat little or no fruit because of the high amount of natural sugars. Sugar is indeed sugar, that is chemistry, but how the sugar is packed has an enormous influence on your body.

What we see again and again is that something you eat in its entirety has very different effects on your body. We should therefore not overshoot too much by wanting to dissect substances in products.

For example, it is impossible to get all the substances from an apple together and make an apple. You will not succeed.

Why not?

Because a real apple consists of much more than the sum of the combined substances. We call this concept gestalt, namely the whole is more than the sum of the constituent parts.

Many people think that eating more fruit than that is bad and increases the chance of illness and obesity, but that is not true. Fruit in its entirety is very healthy and has little effect on the blood sugar level (source), but extracting fruit from a processed product is far from healthy.

In addition, fruit is high in fiber, which actually slows down the digestion and absorption of sugar and ensures that the blood sugar content remains stable.

The dietary fiber in fruit can also reduce insulin resistance and help against type 2 diabetes. Fruit also contains antioxidants (polyphenols), which help regulate blood sugar levels.

How much fruit is healthy?

A meta-analysis from 2017 analyzed no fewer than 95 studies on fruit and vegetables. The meta-analysis included 2 million people from populations worldwide. It emerged that eating 2 to 5 pieces of fruit per day (80 grams per portion) is optimal. But eating more fruit is even healthier.

And you do not have to be afraid of being overweight. There is a study where people ate 20 servings of fruit a day and did not gain weight after weeks or months.

The daily eating of fruit can even help with weight loss. Research shows that people who had fruit in their diet eventually lost more weight than the group who refrained from fruit.

Another study shows that every 100 grams of fruit you eat per day is associated with 300 grams of weight loss in 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

So feel free to eat fruit if you feel like it. Only people with type 2 diabetes have to watch out with unlimited fruit. For them, I mainly recommend fruit with a low glycemic index such as small fruit.


To sum up: eat at least 2 to 5 pieces of fruit per day (80 grams per portion). But eating more fruit is even healthier. Fruit contains sugar, but the fibers and antioxidants keep the blood sugar level stable and protect you against type 2 diabetes.


# 12: vegetable oil is healthy because it comes from plants

vegetable oilMany vegetable oil products (sunflower oil, soy oil, walnut oil, corn oil) contain polyunsaturated fats.

Polyunsaturated fatty acids can be divided into two groups:

Omega-3 fatty acids and omega-6 fatty acids.

Vegetable oil generally contains a lot of omega-6 fatty acids, which are pro-inflammatory. The Nutrition Center advises you to use sunflower oil or olive oil, but if I strongly advise you to use it then it is sunflower oil.

Much omega 6 compared to omega 3 is associated with an increase in infections and an increased risk of diseases related to the metabolic syndrome such as cardiovascular diseases.

Coconut oil contains saturated fatty acids, but these are mainly medium fatty acids. They work anti-inflammatory. Thanks to these saturated fatty acids, coconut oil is also more stable when heated than, for example, sunflower oil.

Baking with vegetable oil that contains a lot of omega 6 is not a smart idea, because the unsaturated fatty acids from vegetable oils can oxidize when heated.

Basque researchers have shown that harmful substances such as aldehydes and ketones are formed during prolonged heating (40 hours at 190 degrees) of certain vegetable oil products (sunflower, linseed and olive oil).

Many people also think that heating fat leads to trans fat, but that is not true. Trans fat is created by hardening oil such as palm oil. You can find this in margarine, peanut butter and hundreds of other products. The packaging then contains hardened palm oil, hardened palm or hardened palm fat.

Incidentally, fully hardened palm fat is better since almost all of the trans fat is converted into saturated fat, something that is certainly not the case with partially hardened palm fat. But I do not recommend it both.

Or watch the video about the healthiest oil for baking and eating cold:

# 11: for losing weight, exercise is more important than nutrition

thick-despite-sportsWhen it comes to losing weight and achieving a healthy weight, what you eat and what you eat is much more important than exercise.

Of course ,sports contribute to a healthy lifestyle, but it is not the most important thing to get a flat stomach.

Then what? Food!

A report with all the studies from 25 years before 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).

If we look at studies that look at approximately 15 weeks, then what is importnat for weight loss:

what is important for weight loss

Sometimes I get criticized that I am taking a 1997 study but also recent studies show that nutrition is more important than losing weight. A study in 2007 even showed that extra physical exercise resulted in only 2.5% weight loss.

most important - least important

Another recent American study has shown that with sports and exercise you will not lose much of your weight. Most athletes overestimate the number of calories they burn while performing exercises.

As an example, let’s take a woman with a lot of overweight. She consumes 1000 calories more than her daily calorie requirement. This means that she will have to burn 1000 calories again to get in balance.


Often, the number of calories burned with sports is grossly overestimated.


With 30 minutes of jogging or swimming, you burn an average of 350 calories. Chances are that you do not have the will to do physical exercise 30 minutes a day. It is much easier to replace or omit certain foods from your diet.

In addition, exercise also ensures increased appetite. When you burn a lot of calories, your brain gets a signal to replace them.

A lot of people can just manage to go to the gym for an hour, but in the meantime, they complain that they do not have time to make a healthy, homemade meal. Which is natural big nonsense. You will see much better weight loss results if you are more aware of what you put into your mouth and switch to healthy eating.


In summary: apply the Pareto principle (80/20 rule) to your diet. By that I mean that you eat 80% of your time healthy and also eat 20% unhealthy. This yields far more results than just being focused on sports.


# 10: red meat is bad because it increases the risk of cancer and many other diseases

Red Meat plateWe are constantly warned about eating red and processed meat.

Recently, an observational study showed that eating red and processed meat would increase the risk of premature death.

But if we dive deeper into this study, we see some problems. The first problem we encounter is that the researchers have thrown processed and unprocessed meat under one group.

For example, the red meat category contained unprocessed meat such as beef, pork tenderloin, hamburger and steak, but also processed meat such as smoked bacon, ham, frankfurters and hot dogs.

In the category of white meat, unprocessed meat was also combined with processed meat.

In total, 25% of the red meat consumed was processed, while only 9% of the white meat had been processed. So people who ate less red meat during the study also ate less processed meat in general.

The reported mortality figures from the research stem mainly from eating more processed meat, not from eating more red meat. Even common sense tells us that eating more processed meat is not healthy.

Of course, this does not mean that we have to eat unlimited red meat. In a study where people were followed for 6 years, almost vegetarians appeared to have the smallest chance of premature death, cancer and cardiovascular disease. With the emphasis on ‘almost’ because vegans did worse in this study.


To sum up: raw red meat is not necessarily unhealthy. It is especially processed meat which is bad.


# 9: eating too much protein leads to kidney failure

Eggs, meat, fish and cheeseEvery now and then I still come across it: a diet that consists of a high protein content could lead to osteoporosis and kidney failure.

It is true that proteins increase calcium secretion of the bones in the short term, but the long-term studies actually show the opposite effect.

In the long term, proteins are associated with improved bone health and a lower risk of bone fractures.

Moreover, studies do not show a link between a higher intake of proteins in healthy people and the risk of kidney failure. Unless you have kidney disease, a diet consisting of many proteins has no harmful effects on your kidney function


When it comes to healthy eating, proteins are indispensable.


However, I advise you not to extract more than 50% of your proteins from animal proteins. This is because the kidneys have to remove organic acids from animal protein, whereas this is not the case with vegetable protein sources.


In summary: eating high quality proteins ensures the good bone health and a lower risk of bone fractures. A protein diet is not harmful to the kidneys in healthy people.


# 8: only people with a gluten allergy suffer from gluten

Gluten Free DietYou would think that only people with celiac disease (a severe form of gluten intolerance) have to go through life without gluten.

But nothing is less true. A much larger group of people is non-celiac gluten-sensitive and would benefit from a gluten-free diet.

Gluten can be seen as a family of proteins found in grains such as wheat, rye, spelled and barley. Wheat is the most consumed of the grains containing gluten.

It is not known exactly how many people suffer from gluten intolerance, but it is estimated that 0.5 to 13% of the population suffers to some extent.

Symptoms of gluten intolerance are:

  • Diarrhea
  • Stomach ache
  • Fatigue
  • Bloated feeling
  • Dejection

The number of gluten has also increased considerably in our diet, in particular with wheat bread. I think this is the logical explanation why more and more people are being bothered. Yet the regular media and agencies still pretend that these people imagine it.

Some professors even call this nocebo. This means the opposite of placebo, namely that getting rid of something would expect a better result despite the fact that what you take away should have no effect.

Not only is wheat packed with an aggressive form of gluten and it will increase your blood sugar level considerably, but it has been genetically modified in the last decades, so that the concentrations of zinc, copper, iron and magnesium have become 19-28% lower.

Scientists also believe that gluten-free diets can reduce the symptoms of irritable bowel syndrome, schizophrenia, autism and epilepsy.


In summary, studies have shown that many people can benefit from a gluten-free diet, not just patients with celiac disease.


# 7: eating too many eggs is bad because it increases your ‘bad’ cholesterol

Eggs

People have been advised for decades not to eat too many eggs, because it would be bad for your cholesterol levels.

It was mainly small studies that arrived.

But several studies from recent years have shown that eggs do not increase bad cholesterol in the blood and there is no link between cardiovascular disease and eggs.

There is fat and cholesterol in the yolk, but the fat is mainly unsaturated.


What remains is a source of high-quality proteins, important amino acids and no less than 13 different vitamins and minerals, healthy unsaturated fats and antioxidants.


You would be crazy not to eat an egg every day as part of a healthy diet. Moreover, high-quality proteins in eggs have been proven to reduce appetite and stimulate the feeling of satiety.


To sum up: Eggs do not raise bad cholesterol. Eating up to 3 eggs per day has been examined and found to be healthy.


# 6: salt is bad because it increases the risk of high blood pressure

SaltAccording to the Nutrition Center, eating too much salt causes increased blood pressure (and therefore the risk of cardiovascular disease). The Heart Foundation also advises us to eat a maximum of 6 grams of salt.

Finally, the consumer TV program constantly insists on consciously eating less salt.

However, new large-scale research shows that there is no difference at all between a high and low intake of salt consumption! It turns out that the so-called ‘bad’ LDL cholesterol gets higher if you eat less than 7.5 grams of salt per day.

The researchers recommend eating up to 17.5 grams of salt a day, because you have an increased risk of stomach cancer. The results are at odds with the old recommendations to eat less salt.

A large study also shows that salt does not play an important role in cardiovascular diseases. However, the researchers say that the intake of salt in people who already suffer from cardiovascular disease should be reduced.

However, it has been concluded that increasing the intake of potassium lowers the blood pressure, what you can find in banana, avocado, black chocolate etc. Read more about lowering your blood pressure here.


Although eating less salt can lower blood pressure by an average of 1-5 mm / Hg, it has no effect on cardiovascular disease.


Finally, I would like to mention that this is not a plea for eating processed food with lots of salt. For example, too much salt can increase the chance of a brain haemorrhage.


In summary: new studies recommend a salt intake of 7.5 to a maximum of 17.5 grams per day. Too much salt is related to stomach cancer, but a salt deficiency is actually a lot more dangerous. In particular, the increase in potassium lowers blood pressure.


# 5: saturated fat is bad and the cause of cardiovascular disease

saturated fatsThe idea that saturated fat and cholesterol would be bad was helped by the American scientist Ancel Keys a few decades ago.

It was his research from 1958 that caused cholesterol and saturated fat to be associated with cardiovascular disease.

This was a weak observational study because it only involved 7 countries. Fifteen other countries were not included because Keys did not find the data from these countries reliable, but possibly ignored them because they did not support his theory.

Through this weak study, the idea that saturated fat and cholesterol were bad in the world and synonymous with silted up veins, narrowed blood vessels and heart attacks.

Yet correlation (relation) does not mean causality (cause-effect). Even an agency like the American Heart Association (AHA) makes this mistake and says that elevated LDL is an important cause (‘a leading cause’) for arteriosclerosis. They use a handful of studies from 25 to 50 years ago, including animal studies.

The AHA also takes money from the food industry and pharmaceutical industry, including the Ag Canada and the Canola Oil Council, who would like to put their vegetable oil in a good light. In this way, you probably better understand their report, where we have to use vegetable oil in bulk and not coconut oil.

The idea that saturated fat is bad for cardiovascular disease is at least odd, because of a study from 2014 – with a total of 650,000 participants – confirmed that there is no connection between the intake of saturated fat and heart. and vascular diseases. A study from 2011 – with a total of 350,000 participants – also indicates that there is no link between saturated fat and cardiovascular disease.

There are more and more bloggers, doctors, dietitians etc. who question whether saturated fat is really so bad.

The fact that the saturated fat and cardiovascular disease relationship does not exist is possible because saturated fat does not increase LDL or minimally. The studies on this are often decades old, give inconsistent results and are only observational.

Incidentally, the question is whether a low LDL is so good because LDL also has functions. A study with elderly aged 60 or older indicates that the lower your LDL is, the greater the chance of mortality.

Since one is negative about saturated fat, coconut oil is sincerely seen as unhealthy. The saturated fatty acids in coconut oil would increase the ‘bad’ cholesterol (LDL) and thus the risk of cardiovascular disease.

There are three major pitfalls in my view:

  • As mentioned, there is no connection between the intake of saturated fat and cardiovascular diseases.
  • It is not necessarily about the height of the LDL but its oxidation. This usually only occurs in combination with low-grade inflammations. A high LDL therefore does not have to be bad in itself.
  • Nothing is said about the quality differences of coconut oil, while virgin coconut oil contains anti-oxidants that can even help against the oxidation of LDL.

Finally, I would like to mention that this is not a plea for eating unlimited saturated fats. That too is unhealthy. But that is with everything you eat too much (except vegetables).


To summarize: it is not the saturated fats that increase the risk of cardiovascular disease, but the refined (processed) carbohydrates and sugars.


# 4: all calories are the same so no matter what you eat

good-and-bad-calories

It is true that a calorie is a calorie.

Energy can not escape, but this does not mean that the packaging in which the calorie is delivered is the same.

The amount of energy (kcal / joule) that your body receives depends on the macronutrient you eat.

Macronutrients (proteins, fats and carbohydrates) are the most important components of our food.

Fats, proteins and carbohydrates contain different amounts of calories per gram.

Here are the calories per macronutrient:

  • Protein: ± 4 kcal per 1 gram
  • Carbohydrates: ± 4 kcal per 1 gram
  • Fats: ± 9 kcal per 1 gram

If you look purely at these numbers, then the most logical thought is that you should eat as little fat as possible to lose weight. But that reasoning is incorrect! You also have to look at the effect of the type of packaging of the calorie.

Insulin production vs satiety diagram

In this figure you see the following:

  • Egg whites: Mediocre insulin production,  Highest satiety feeling
  • Fats: Least insulin production, Moderate satiety
  • Carbohydrates: Highest insulin production, Lowest satiety feeling

 

The food we eat can have a huge impact on the biological processes that determine when, what and how much we eat. Especially the saturation of food is an important point.

In this way, people fall off faster who eat a handful of almonds every day than people who do not. Almonds contain a considerable amount of protein and healthy fats that saturate very well and suppress hunger.

You probably now understand that getting too many calories from refined carbohydrates is not smart. They barely saturate, have a high through-eating factor and stimulate the body to produce the fat storage hormone insulin in large quantities.


In summary: You can get calories from proteins, fats and carbohydrates. A calorie is an energy and you always keep it, but one calorie does something different with the body than the other.


# 3: the majority of your diet should consist of carbohydrates

To much carbohydrates 2The general view is still that a low-fat diet is the best choice when it comes to healthy food and weight loss.

Carbohydrates should be your biggest source of calories.

Bodies stubbornly adhere to the idea that – in particular – saturated fat is the main cause of cardiovascular disease, despite the fact that new studies have proved the opposite.

The majority of your diet must consist of carbohydrates, especially whole grain products. The Nutrition Center recommends that people get 40 to 70% of your energy from carbohydrates. This is, of course, ridiculously much.

We now know better. This amount of carbohydrates is not good for people who want to lose weight and want to work on their overall health.

Research shows that a low-carbohydrate diet is much healthier and more effective to lose weight than a low-fat diet. This has been thoroughly studied and the results are consistently in favor of low-carbohydrate diets.

In my view, refined carbohydrates (bread are not unprocessed grains) are also stronger in connection with cardiovascular diseases than eg saturated fat.

Not only that because large amounts of glucose (you get out of carbohydrates) affects the cholesterol because cholesterol attaches to proteins that are everywhere in the body, called crosslinking. Normally cholesterol can move freely but the excess of glucose ensures that cholesterol remains stuck in blood vessels with arteriosclerosis as a result.


In summary: with a low-carbohydrate diet you get maximum results in the area of fat burning. It is also much healthier and easier to maintain than the low-fat diet.


# 2: Eating a lot of small meals leads to a faster metabolism

Small meal on a plate“Eat multiple, small meals throughout the day to keep your metabolism (metabolism) high.”

You will undoubtedly have heard of a diet expert or nutritionist.

However, I am still waiting for a study that shows this, because they are not there.

The truth is that it does not matter how many meals you eat in a day. At least, not for your metabolism.


Eating 2-3 meals a day has exactly the same effect on your energy consumption as 5-6 smaller meals (with the same energy balance)


There will be no more thermogenesis if you increase the meal frequency in a day. Thermogenesis is the increase in resting metabolism, in response to food intake, effort or exposure to cold or hot temperatures.

Eating more often may prevent you from feeling hungry, but it is incorrect that this has some influence on the amount of calories you burn one day.

In fact, there are even studies showing that eating much smaller meals can be harmful to your health.

In a 2014 study, healthy men were exposed to a high-calorie diet. The excess calories consisted mainly of fat and sugar and were eaten during or between the three main meals, thereby increasing the meal size or the meal frequency.

Not a larger meal, but an increase in the meal frequency turned out to provide more liver and abdominal fat.

# 1: fat and cholesterol is bad and makes you fat

Eating fat makes you fat, so you should avoid fat if you want to lose weight and eat healthy food. Sounds logical at first, but it is not.

A diet that consists of many fats and carbohydrates can make you fat, but that is not so much because of the fats. A low-carbohydrate and high-fat diet causes more weight loss than a low-fat diet, even if participants in the low-fat group did caloric restriction.

A low-carbohydrate diet is therefore much more effective than a low-fat diet.

Cholesterol is a fatty substance that people need to survive. You now know that cholesterol in food does not cause cardiovascular disease.

The truth is that cholesterol is so important that the body has developed many complex mechanisms to ensure that we always have enough. Your body makes 70-80% of the cholesterol itself.

If you eat a lot of cholesterol, your liver makes less cholesterol and vice versa. It balances out.

What about the ‘bad’ LDL cholesterol?

Actually, ‘bad’ cholesterol (LDL) does not exist. It is about lipoproteins. Lipoproteins are the packages with which cholesterol is transported. The filling (cholesterol) of the package is not bad but the type of package (lipoproteins) can be good or bad (although they both have a function).

Many small LDL particles (small dense LDL pattern B) would increase the risk of cardiovascular disease. These are much more sensitive to oxidation than the larger LDL particles (pattern A).

Virtually no blogger or agency speaks about the benefits of saturated fatty acids on cholesterol. Here are two important advantages:

  • Saturated fatty acids change the small LDL particles to larger LDL particles, which should reduce the risk of cardiovascular disease
  • Saturated fatty acids increase the HDL, which should also reduce the risk

But what is the cause of many small LDL particles? Below you can find my opinion about this.

The cause of developing many small LDL particles are:

  • Trans fats
  • Refined sugars and carbohydrates
  • Omega 6 fatty acids

The above diet leads to inflammatory reactions that narrow the veins, causing arteriosclerosis. In addition, cholesterol tries to tackle the inflammatory reactions so that the veins remain smooth and elastic.

Cholesterol is therefore probably not the cause of arteriosclerosis but a consequence. The cause is inflammatory reactions (source).


So what is the cause of an increased risk of cardiovascular disease?

No:

  • High total cholesterol
  • High ‘bad’ cholesterol (LDL)
  • Many small LDL particles

Basically, you should see cholesterol as firefighters trying to extinguish a fire or a plaster that wants to heal a wound. We can not say that firefighters are the cause of the fire, just as the plaster is not the cause of the wound. They are strongly burned into each other (correlation), but that does not give cause-and-effect relationship (causality).

Yes:

Inflammatory reactions that are increased by eating a lot of:

  • Trans fats
  • Refined sugars and carbohydrates
  • Omega 6 fatty acids

And did you know that foods that contain a lot of cholesterol are often super healthy and nutritious? Full fat dairy, fish oil, eggs, shellfish and sardines are foods that are incredibly nutritious, so avoid them because of their cholesterol content.

Proper Healthy Food: Hearty vegan and vegetarian recipes for meat lovers

 

The Doctor’s Kitchen: Supercharge your health with 100 delicious everyday recipes

 

 

 

 

 

 

 

 

 

 

7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

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 couple runningnot 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.

The result?

  • 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.

And remember, the HIIT group exercised a total of 60 minutes a week while the cardio group played 90 minutes.

Best exercise for fat loss walking lunges with kettlebell

Another study shows that if women do HIIT three times a week instead of cardio, after 15 weeks:

  1. Significantly more fat percentage has been lost
  2. Significantly more belly fat and fat around the legs have lost

Even if you burn exactly the same amount of calories with HIIT compared to cardio, you still burn more fat in its totality.

This is because with this training you use all kinds of muscle fibers, namely the slow, fast and super-fast muscle fibers. In cardio, such as running, you use only the slow muscle fibers.

In addition, you make more testosterone and the growth hormone HGH, both of which increase fat burning. Strength training is also more effective for burning fat than cardio.

Basically, HIIT turn loses weight with running to shame.

Do you want to lose weight with running? Fine, but your friend who does HIIT:

  • Has a tighter body 7 times faster than you
  • Is 33% less time to train than you
  • Gets a sexier figure than you (read more about this at reason 6)

Buy some good running shoes for your training:

          

Example of a HIIT training

Below is an example of a HIIT, something that you can easily do at home.


Summary reason # 1: losing weight with running is worthless compared to high-intensity interval training (HIIT) because it burns 7 times more fat.


Reason # 2: little afterburn effect

You would think that you burn a lot of calories with running, and that is also the case with other sports. Nevertheless, burning calories during training is not the whole story.

For example, a training also provides extra calorie burning after the training, also called afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC.

Afterburn effect diagramWhen your sport is at a higher intensity than running, the afterburn effect is higher. This has been shown in several studies, although these studies are often more than 20 years old and have few participants. Nevertheless, we can assume that if you combine all studies, the data and results are reliable.

Especially with a short training, the percentage of afterburn effect can be very high compared to the total number of calories burned.

There is a 2005 study that assigned participants to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.


This is what the groups burned during the sporting activity:

  • Cycling group: an average of 29 calories per participant
  • Sprint group: an average of 4 calories per participant

Nevertheless, the burned calories were completely different after the training. Here they are:

  • Cycling group: an average of 39 calories per participant
  • Sprint group: an average of 65 calories per participant

Bizarre huh? So big is the afterburn effect:

  • Cycling group: 26% of the total calorie combustion!
  • Sprint group: 94% of the total calorie combustion!

That’s what you hear … 94% afterburn effect!


Afterburn effect man shows 6pack Of course, there have also been studies for a longer sports duration. In that case the afterburn effect percentage is less, but certainly not negligible.

For example, a study shows that in an intensive spinning training of 45 minutes participants burn an average of 519 calories, with an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show somewhat lower numbers.

Strength training has shown that the afterburn effect can last up to 38 hours


Summary reason # 2: in losing weight with running, people often do not take into account the calorie burn after the sport (afterburn effect) and that is higher with a strength training or a training with high intensity.


 

Reason # 3: injury sensitive

Are you overweight and do you want to lose weight? Oops, running involves risks for injuries.

If you are a beginner, you can easily get injured with running anyway, but when you are overweight the chance is only injury sensitive tennis player hurt his kneeincreased.

The reason for this is that it is stressful for the body to catch the blow at every step. Especially if you are not used to it, your ankles, knees and hips may become overloaded.

When you get injured, it may be that you need weeks to recover.

An alternative to running with less injury sensitivity are the following cardio sports:

  • Swimming
  • Cycling or cross trainer
  • Steppen
  • To climb
  • Rowing

Still, start running? Here are some tips to prevent injuries:

  • Wear stable shoes that connect to your feet
  • Little experience? Start calm!
  • Try to land on the front of your foot
  • Build up the intensity of the training slowly
  • Preferably train on a soft surface
  • Do an extensive cooling-down

But as said, running is far from the most effective way to lose weight. You better do a high-intensity interval or do strength training.


Summary reason # 3: losing weight with running entails the risk that your ankles, knees and hips may become overloaded and that you have been injured for weeks.


        

Reason # 4: takes a lot of time

Cardio VS Weight trainingAs I already said on reason 1 is that with 60 minutes of training per week 7 times more fat burned than with 90 minutes of cardio per week.

But it can go a step further, because some people do cardio much longer.

In many cases, people even think “the longer the better”! But that creates a problem, which is number 5.


Summary reason # 4: a workout with high intensity is more effective and costs you less time than trying to lose weight with running.


Reason # 5: creates stress

Running is a sport that some do as long as possible to burn as many calories as possible.

But there is a catch…

With prolonged exercise, which mainly happens with sports that you do at a low intensity such as running, your body enters a stress mode. The result is that the body anti-stress hormone will produce cortisol. The result is that you will hold fat more quickly.

Also in terms of health, you do not necessarily have to walk long …

Research shows that if you run 2 to 15 kilometers per week with a speed of 10 to 12 km per hour when you train 2 to 5 days a week, you are less likely to die prematurely than if you do not move or move less. But do you train more than that? Then it has no effect on premature death.

I suspect that if you really run excessively, you will only increase your premature mortality. There are two arguments for this:

  • If you have a weak heart muscle, health benefits occur in 30 minutes of exercise, but at 60 minutes the effect is counterproductive, especially if you are elderly.
  • Of all people who died in a marathon (only 1 in 100,000 participants), 50% died in the last mile (1.6 kilometers).

shorter workout timesI do not recommend exercising for more than 60 minutes. I even think that 45 minutes is more than enough.

Studies show, as done by the University of Natal, that if you do strength training you get optimal muscle stimulation between 45-60 minutes. At the same time, you maximize testosterone production and minimize cortisol production. Cardio sessions of between 30 and 45 minutes are best for the same reasons.


Summary reason # 5: too long a workout causes stress in your body so you can store fat faster, so keep it up to 60 minutes of sport.


Reason # 6: muscle mass loss

Do you remember the research for reason 1? He said that you burn up to 7 times more fat with HIIT compared to cardio.

But not only that because the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo!

You might be fascinated by …

But just take a look at these pictures below. Would you like to be one of the top people or the bottom one?

running VS strength training-muscle figure

  • Top athletes: sprinters with a lot of muscle mass
  • Lower athletes: runners with little muscle mass.

Who do you find more attractive? What figure would you like?

It seems clear to me that you would rather be one of the upper persons. Maybe not that extreme, I understand that. In any case, you will get a more attractive and sexy figure if you build more muscle mass.

Another advantage of more muscle mass is that you burn more calories during the day.


Summary reason # 6: with running you lose muscle mass, while muscle mass (also for women!) Gives you a sexy figure instead of one that you become a thin blade.


Reason # 7: food has more impact

Various studies show that adjusting your diet is much more important than exercising.

A meta-analysis (from 1997) shows that adjusting your diet is 2 to 3 times as important from all the 25-year-old studies.

More recent studies also show that sports have little impact on weight loss.

Based on the data and experiences of clients who I trained, we can assume about this ratio:

impact nutrition vs movement during weight loss

 

Nutrition: 80 %

Movement (physical activity): 20%

shows calories burn vs calories intake with 2 cocktails


Summary reason # 7: studies show that nutrition has much more impact on losing weight than exercise or sports like running.


Are there any benefits of running?

Of course!

Building stamina and endurance, but …..

As mentioned, this article was about losing weight with running, not improving your health or fitness with running.

Here is a list of advantages of exercise including running:

  • Lowers the chance of obesity
  • Lowers the risk of high blood pressure
  • Lowers psychological stress
  • Improves insulin sensitivity
  • Strengthen your heart, blood vessels and lymph vessels
  • And much more…

There are many benefits of exercise in this study, with this picture as a summary.

Another advantage of cardio is that it can lead to a reduction in visceral fat. Visceral fat is also called organ fat since it is fat that is around your organs.

Visceral fat is associated with type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

In the end, this client that asked me or can lose weight with just running did not start losing weight and that is a good thing! So did learn there is a better way.

If you don’t like to work-out in a gym check out these sports types of equipment that can use anywhere.

BUY IT HERE!!       

Check out my review about Cross trainer Elliptical machines for home!!!

 

Important: Leave your reaction and any additions below.

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

 

FLUORIDE NOW OFFICIALLY TOXIC + HAS FLUORIDE SIDE EFFECTS?

Fluoride side effects - Lady shows healthy teeths

FLUORIDE NOW OFFICIALLY TOXIC + HAS FLUORIDE SIDE EFFECTS?

The mineral fluoride would be necessary for healthy teeth, but in pure form, it is also a toxic industrial waste product. So the question is whether fluoride, certainly in high doses, is as healthy for our body and our health, and whether it outweighs the so-called beneficial effect on our teeth.

You can read more about this in this article.

This waste product is released when producing aluminum and phosphate fertilizer. It is a widely used ingredient of toothpaste, mouthwash and other tooth products and in several countries, such as America, Canada, Australia, New Zealand and Brazil, it is even added to the drinking water. In Austria, the Netherlands and Belgium no additional fluoride is added to the water. However, the water naturally contains a small amount of fluoride. In the Netherlands, in 1973, the Supreme Court ruled that the government was not allowed to add fluoride to the drinking water, something the government wanted to prevent tooth decay. The World Health Organization (WHO) states that the teeth of people in countries where fluoride is added to the water nowadays are not stronger, firmer or better protected against holes.

water-fluoridation-infographicThere is no difference in the percentage of people with holes in the different countries. In America, it is then added to the drinking water, but the tablets with fluoride prescribed there for people who do not drink the water, have never been approved by the US Food and Drug Administration (FDA), in fact, the tablets that they have examined have been rejected. Fluoride returned to the news when a major medical journal, The Lancet, wrote last month that six chemicals are now classified as a neurotoxin. In many countries, it’s banned.

These six chemicals, including fluoride, have been added to an existing list of five chemicals from 2006. A neurotoxic substance can damage the brain and other organs under a prolonged load. Neurotoxins can block or strengthen the impulse transfer, which means that the nervous system can partially fall out or become overactive. This involves large quantities. According to research, which once again came to the fore in the publication of The Lancet, these chemicals, including fluoride harmful to the development of the brain, have been demonstrated in children in this study (Dr. Philippe Grandjean and Dr. Philip J Landrigan).

This is not the only study that shows that fluoride may cause brain damage: there are more than 34 studies performed on humans and more than 100 studies that demonstrate this via animals. One of these studies, of Harvard University in 2012, has received a lot of publicity and has been published in ‘Environmental Health Perspectives’ by the National Institute of Environmental Health Sciences. The conclusion of this research (Choi et al.)

States that children living in areas where more fluoride is added to the water have a significantly lower IQ than children living in areas where a lower percentage of fluoride is added to the water. Research from 2011 (Ding) states that water with a lower percentage of fluoride has negative effects on the brain and even the intelligence of children.

Researcher Choi later said about the research: “For us, it is incomprehensible that both children and adults are exposed to a substance that can cause brain damage, under the guise of protection against tooth decay. Does the reduction of tooth decay have more priority than brain health? “Choi and his team also state that fluoride is a substance that reaches an unborn child through the placenta and can already cause damage to the developing brain. Although no additional fluoride is added to our drinking water, these examples say something about the effect of fluoride on our body. Moreover, our drinking water naturally contains a small amount of fluoride.

Maybe you are afraid of this information, but it involves large quantities or years of use that will accumulate in the body. The intention of this article is to raise awareness so that you have more information about a subject and can make your own choices.

woman showing good teeths

Fluoride is good for our teeth?

Enamel Fluorosis accurate photosIt was discovered at a certain point that the teeth of people were harder and stronger in areas where there was more fluoride in the water (even though the extra was not added). When fluoride is absorbed by the tooth enamel, the teeth are more resistant to tooth decay. The favorable effect on tooth enamel is supported by statistics showing that less caries occurs when using fluoride.

Even though there have been later studies that contradict this. Such as research in 2001, published in the International Journal of Pediatric Dentistry, in which children in South Africa who drank water that naturally contained more fluoride (3 ppm) had more problems with tooth decay than the children in areas with water with less fluoride ( from 0.19 to 0.48 ppm, parts per million). The enormous amount of scientific documentation about fluoride shows a multifaceted picture, that is reason enough to be alert and careful with this substance.

It is known that if there is too much fluoride, white and / or brown spots may appear on the teeth that will not go away. Maybe you think now, I do not swallow the toothpaste anyway?

But much of the fluoride in toothpaste is absorbed by the mucous membranes, even if you do not swallow it. Fluoride also accumulates in our body, the body can not break down fluoride, so even though you get a little bit inside every day, after a long time this can possibly affect your physical health because it ultimately involves a higher dose.

Fluoride warning for kidsIn America, it is mandatory to put exactly how much fluoride it contains on the tube of toothpaste, as well as a warning about the dangers of fluoride in high doses for health, but in the Netherlands, this is not necessary. In the Netherlands, as of 2009, there must be a warning text on toothpastes containing fluoride for children up to and including six years. How much fluoride there is in toothpaste is therefore not always clear. The question remains whether fluoride, certainly in high doses, is as healthy for our body and our health, and whether it outweighs the so-called beneficial effect on our teeth.

Does fluoride have side effects?

In addition to the studies that focus on fluoride damage on depression, concentration disorders, the nervous system, the brain, bones and kidneys, a lot of research is being done into the possible link between fluoride and cancer. As early as 1977, a long-term study showed that death rates due to cancer in ten major cities in America where fluoride is added to the water were higher and faster than in ten major cities in America where no fluoride is added to the water. . After correction of, among other things , age.

did you know this about fluoride?

In 2001, the British researcher J. Luke discovered that fluoride can accumulate in the pineal gland and stated that this affects the effect. For example, the pineal gland makes the hormone melatonin from serotonin and thus ensures a good night’s sleep. Serotonin affects your mood, self-confidence, sexual activity and sleep. Funny detail: by (natural) peoples in ancient times the pineal gland was called the third eye because it would have to do with clairvoyance and the French philosopher Descartes called the pineal gland the seat of the soul.

The retired American scientist William Hirzy of American University states that it would be a biological miracle if such a toxic substance as fluoride would have no side effects in the body.

What do we brush our teeth with?

If you want to choose to brush your teeth without fluoride, then in every drugstore and natural store toothpaste without fluoride is for sale. Azadirachta indica, also known as neem, has a strong purifying effect and is antibacterial.

It is scientifically proven that mouthwash on the basis of neem has much less risk of side effects, compared to regular mouthwashes (Anirban Chatterjee, Mini Saluja et al.), But with the same positive characteristics. You can also find toothpaste based on propolis, a substance made by bees that works bactericidal and fungicidal, according to studies (Wells 1976, Cuéllar et al. 1987).

On the internet, you can also find recipes to make your own toothpaste, for example on the basis of organic coconut oil. Regular rinsing (oilpulling) with organic coconut oil and sesame oil is also proven effective against plaque, mouth odor and bacteria in the mouth (2008 and 2009 Asokan S, Emmadi P, et al.). The less factory-based food and sugar, a major culprit for holes, the better for your teeth. Prevention is always better than cure.

Do I have to avoid it now?

Fluoride is a big topic with much to say about, we can not go into all aspects in one article and not all questions that are answered on this subject. The intention of this article is to shine a light on an underexposed subject, so that more information is available and there is a choice that you might not have been aware of before.

You certainly do not have to worry about the fluoride you have in your body so far.

Stress is also harmful to your health!

Important: Leave your reaction and any additions below.

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CBD Oil: Explanation, Operation, Experiences and Buy Advices

where buy cbd oil

CBD Oil: Explanation, Operation, Experiences and Buy Advice

CBD oil is currently flying over the counter. For real. According to some druggists the best selling product in decades.

This oil is available without a prescription and is used in chronic pain, epilepsy and sleep problems to name just a few examples. And on the internet, you really stumble on the health claims that are made.

Because CBD oil is not a medicine but a food supplement, only a limited amount of scientific research has been done. In this article, I will zoom in on the health claims that have a scientific basis.

What you will learn in this article:

  • What CBD oil is used for
  • What CBD oil is used for
  • What the health claims are with a scientific basis
  • What the experiences of others are
  • What is the best variant to buy

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What is CBD oil?

CBD oil is a food supplement and not a medicine and may, therefore, be sold freely. You can simply order it at the pharmacy or order it at a webshop.

The oil is made from hemp and is therefore also called cannabis oil.

medical marijuanaYou’ve probably heard of medicinal cannabis.

In the United States, this has received a lot of attention in recent years because of the strict policy against (soft) drugs is relaxed and more and more states can sell (medicinal) weed.

Thanks to the tolerance policy in the Netherlands, they do not know better than that you can simply buy cannabis in the coffee shop and quietly smoke your joint in a park without being fettered.

That weed also has a medicinal effect has been known for a long time. A disadvantage of weed is the side effects. You become stoned and high. That can sometimes be just as good, but that is of course not desirable if you have to go to work and it is downright dangerous and irresponsible if you still have to drive a car.

The difference between cannabis oil and hemp oil

The substance THC (tetrahydrocannabinol) in weed is responsible for the feeling of being high. For use as a soft drug, cannabis is consciously grown with an extremely high THC content.

A chemical that looks chemically like THC is CBD (cannabinal). CBD does have medicinal properties without the side effect of stoned and high from THC.

fiber hemp plantageCBD oil is extracted from fiber hemp. This is a hemp variety that can be legally grown because it contains only minimal amounts of THC.

Calling CBD oil ‘weed oil’ is therefore not entirely correct. The term weed is used for hemp (marijuana) with a high THC content that (usually) high as a target. CBD oil can, therefore, better be called hemp oil. Or just CBD oil of course.

The term cannabis oil is meant for THC oil. THC oil can not be sold legally. You can simply make THC oil yourself from cannabis that you have bought at the shop or have grown yourself.

THC oil

THC oil, like CBD oil, has medical applications and reportedly mainly cancer patients benefit from THC oil, this in combination with CBD oil. The CBD oil inhibits the high feeling of what is caused by a high dose of THC oil. CBD inhibits the breakdown of THC by the liver enzymes.

If you want to make CBD oil yourself, remember that the cannabis that you can buy to smoke a joint is not suitable for this. This weed has been grown with the highest possible THC content at the expense of the CBD content.

Fiber hemp

For CBD oil you need hemp that is grown as fiber hemp. Hemp can be grown on most farmland throughout the U.S. This CBD oilfiber hemp has a very low THC content and a high CBD content.

Another advantage of CBD oil is that you can not become dependent on it as can be the case with THC. It does not work mind-expanding and it does not cause hallucinations.

CBD oil that is not pure can cause hallucinations, this is because there is (accidentally) THC in the oil. This may be due to, for example, poor final inspection or insufficient sampling in the production of CBD oil.

What is CBD oil used for?

I will list here what CBD oil is all used for.

Note: that CBD oil is used for something, does not necessarily mean that it works (for everyone).

  • In epilepsy
  • With chronic pains; arthritis (joint inflammation), MS (multiple sclerosis), muscle pain, spinal cord disorders
  • In osteoarthritis (Degenerative joint disease)
  • In rheumatism
  • With anxiety disorders
  • At ADHD
  • When stressed
  • In PTSD (post traumatic stress disorder)
  • With insomnia
  • In Parkinson’s disease
  • In Alzheimer’s disease
  • In case of a stroke
  • In cancer
  • With acne
  • With a headache and migraine
  • With tremor and spasms
  • In Crohn’s disease
  • With warts
  • In the syndrome of Ehlers-Danlos
  • With phybromyalgia
  • With psychoses
  • With the Kanner syndrome
  • At COPD
  • With muscle tension
  • With OCPS (obsessive-compulsive personality disorder)
  • In depression
  • Tics in Gilles de la Tourette syndrome
  • Reducing blood sugar levels (important in diabetes)
  • Nerve pain; phantom pain, pain due to nerve damage, facial pain, pain after shingles
  • Quit smoking; CBD reduces the need for nicotine by 40% (source)
  • In case of nausea including nausea caused by medication or chemo

As you can see an impressive list of diseases and diseases in which CBD oil is used.

The use of CBD oil in epilepsy and Parkinson’s disease appeal most to the imagination for many people.

cbd-oil-epilepsy- Father with his daughter between hemp potsOn the internet, you can find videos of people with epilepsy and Parkinson’s where you can see the symptoms disappear within a few minutes after taking CBD oil.

That CBD oil works in these cases are very tangible for their environment and it is great that these people benefit from this gift from mother nature.

That CBD oil works in pain complaints are only for the user of the oil to assess and less well by his or her environment.

What also plays with some complaints, such as pain, is the placebo effect. If you hear so many good things and read about CBD oil then the expectations are high so you have to take this effect into account.


After using the CBD oil for several weeks, it should be made clear whether an improvement in the symptoms is due to the oil or is due to the placebo effect.


Proven health effects of CBD oil

self-cbd oil-makingAs mentioned, CBD oil is used for many diseases and diseases. On the internet, you will find all kinds of claims about CBD oil.

Claims are also made by parties that sell CBD oil and accessories.

Now I am not going to claim that they make claims that are not correct.

But you can imagine that they are trying to mirror some aspects of CBD more beautifully than they are. After all, they want to sell their products and because of their enthusiasm about CBD oil, they may have a tunnel vision.

My opinion is that you always have to verify claims with other sources when you read them on a website that sells related products. Whether it is CBD oil, coconut oil, turmeric, chlorella or any other dietary supplement.


I’m trying to reduce the enthusiasm here for people with a condition that is considering CBD oil.


 

It certainly seems to be a panacea; freely available, a natural product, hardly any side effects and can be used for almost every conceivable condition or ailment.

Remember that some people benefit enormously from CBD oil while others do nothing or do little or even counterproductive. The success stories of the people who benefit greatly from CBD oil can be read on the internet, you see on YouTube and pass by in documentaries.

If someone does not benefit from CBD oil and the oil in the dustbin disappears then this person will not be so inclined to make a YouTube video about it. Such cases receive no attention from the media while the success stories are widely measured.


In certain areas, the medicinal effects of CBD oil have not (yet) been scientifically proven. This does not necessarily mean that CBD oil would not work for these disorders, it can also be simply that it has not yet been investigated or that there is still insufficient evidence.


Certain uses of CBD oil are based on positive experiences from others, and why not use CBD oil if you find yourself benefiting?

The effect of CBD oil has already been scientifically proven for a number of disorders. I will discuss this here.

Health claim # 1: treatment of epilepsy

CNN CBD oilThe treatment of epilepsy is what made CBD oil known to the general public.

In 2013 there was a documentary on CNN about a young American girl with severe epilepsy. Thanks to CBD oil, her parents have largely controlled the intense and frequent attacks.

This documentary, which received a lot of media attention worldwide, can be seen as the starting shot of the run on CBD oil by parents with children suffering from epilepsy.

If you search on the internet, you will find many other videos of cases where epilepsy is successfully treated with CBD oil.

Scientists are currently investigating to what extent CBD oil reduces the number of seizures in people with epilepsy and whether it is safe to use.

The American Epilepsy Society declares to be hopeful about CBD oil for the treatment of epilepsy and that it is currently being investigated whether the use is safe.

In 2016, a study was conducted among 214 people with epilepsy. The participants in this study received CBD oil as a supplement to the medication that they already used. The participants were followed for 12 weeks and it appeared that they had 36.5% fewer attacks per month thanks to the CBD oil.

Unfortunately, the oil did not work equally well for all participants. Some of the participants in the study suffered from side effects and for some of them, they were so drowsy that they stopped using the CBD oil. Side effects of which some participants reported are:

  • Decreased appetite
  • Diarrhea
  • Sleepiness
  • Fatigue
  • Convulsions

Whether and to what extent CBD oil works in epilepsy will be different for everyone. The same applies to the possible side effects, some will suffer from this and others will not.

So it is really a question of trying out whether CBD oil works. You do this objectively by registering the number of attacks and the duration well before and after using the oil.

You will also have to be aware of the side effects. So far there are no reports that indicate that the use of CBD oil is dangerous for people with epilepsy, so for the time being the motto ‘run it, then it does not harm’.

Health claim # 2: anxiety disorders

woman shows anxiety.

Researchers suspect that CBD affects the way receptors in the brain respond to serotonin.

Serotonin plays an important role in brain chemistry as a neurotransmitter. This neurotransmitter is involved in regulating mood and behavior and is important for good mental health.

In a study of people who are diagonalized with a social anxiety disorder according to the DSM-5, CBD helped to speak for groups

Other studies have been done in animals. This showed that CBD:

  • Stress reduces
  • The symptoms of PTSD (post-traumatic stress disorder) decrease
  • The physiological effects of stress, such as increased heart rate, decrease
  • Sleep improved in cases of insomnia

In 2017, researchers examined the available studies that have been done with the treatment of mental illness with CBD. This concerns the treatment of conditions such as anxiety disorders, depression, bipolar disorders and schizophrenia.

They found contradictions and concluded that there is still too little evidence that CBD is active in mental illnesses. More research will have to be done on safety and the right dose.

Health claim # 3: reduces pain

chronic painMany people use CBD oil in chronic pain. CBD reduces pain because it affects the receptors in the brain that register the pain.

For example, a medication (Sativex) has been approved by the Medicines Evaluation Board for people with MS. The active substances in Sativex are THC and CBD. Sativex is intended to combat the pain in people with multiple sclerosis.

Researchers still differ on how CBD helps people with MS. Some suspect that it is due to the effect of CBD on the receptors in the brain while others suspect that it is due to anti-inflammatory properties of CBD. In any case, it is a fact that many MS patients benefit from this drug.

Studies show that CBD is effective in the following types of pain:

  • MS pain
  • Chronic pains
  • Arthritis pain
  • muscle strain
  • Backbone injury

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Health claim # 4: cancer

Cancer CellsClaiming that something can cure cancer is always very dangerous. To begin with, there are many types of cancer and there are many different types of stages in which cancer can develop. In addition, each body reacts differently to a treatment such as a chemotherapy or radiation.

Some stories on the internet would make you believe that CBD and/or THC can cure cancer. Unfortunately, this is not the case; this has never been scientifically proven. Nevertheless, people with cancer can benefit from CBD oil.

For example, it helps some to relieve nausea and vomiting caused by the chemo. Because the scientific evidence for this is weak, medical cannabis is unfortunately no longer reimbursed by various health insurers.

research petri dishThat cannabis could have an anti-cancer effect is not something new. Research into the active substances THC and CBD in cannabis has been conducted since the 1970s. There are indications that cannabis can kill cancer cells, inhibit the growth of tumors and prevent sowing. However, this does not mean that cannabis can cure cancer.

Remember that many studies are done in vitro; only on the (cancer) cells in a test tube or on a Petri dish and not on the entire human body.

Many substances cause the growth of cancer cells to decrease in vitro studies, unfortunately, this does not say much about the effect on cancer cells in the body. For example, you will see that cancer cells die if you store them in chlorine. Of course, you have nothing to do with this because you yourself die if you drink chlorine.


CBD has an anti-inflammation effect. For this reason, CBD could, in theory, be useful in cancer. But as said: that CBD has an effect in cancer has never been demonstrated. So far, cannabis may only be useful against the symptoms of cancer. This helps against pain, anxiety, better sleep and nausea.


So far, the effect of CBD and/or THC in cancer has only been demonstrated in a limited number of studies in mice with a certain form of cancer and in test tubes.

Anything that has an anti-inflammatory effect is also potentially useful in cancer, or at least in the prevention of cancer. Another dietary supplement with a very strong anti-inflammation effect is turmeric.

Oncologists are familiar with the special effects and benefits of THC and CBD for cancer patients. If they suspect that a patient can benefit from this, they can prescribe medicinal cannabis. Does or does your oncologist does not do this then you are of course always free to investigate whether you can alleviate the symptoms of cancer with CBD oil and/or THC oil. Just as with people with epilepsy, it is a matter of trying out under the motto ‘if it runs, then it does not harm’.

Health claim # 5: Neurodegenerative disorders

A receptor (CB1) in the brain is involved in neurodegenerative disorders. These are diseases that cause the brain and nerves to deteriorate over time.

CBD acts on this receptor and has an anti-inflammatory effect that is important for the treatment of neurodegenerative disorders. Researchers look at the use of CBD for the treatment of:

  • MS
  • Parkinson’s disease
  • Strokes
  • Alzheimer’s disease (the most common form of dementia)

cbd-oil-parkinson-Parkinson’s disease is not curable at the moment and the disease slowly progresses. In this disease, a small group of cells dies in the brain, so that dopamine can no longer be produced. Characteristics of this disease are trembling, difficulty speaking and stiffening arms and legs.

Due to the clearly observable characteristics (trembling and difficulty in speaking), it is easy to determine whether CBD oil offers a solution. Various videos can be found on the internet of people with Parkinson’s disease who, after taking CBD oil, are significantly less trembling and calmer in their movements and speech.

In the case of Parkinson’s disease, it is best to use a combination of CBD oil and THC oil. This ensures that the muscles can relax.


The usefulness of CBD / THC oil in Parkinson’s disease is based on user experiences and only limited scientific research has been done. Given the good results achieved by some people, it is certainly worth a try.


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Health claim # 6: acne

cbd-oil-acne (Girls face with and without acneHormones and inflammation play a role in acne (pimples). Owing to excessive sebum production, dead skin and horn cells remain suspended in the hair follicle and inflammation may develop.

Due to hormonal changes in puberty, there is an excessive sebum production that can cause small pimples. Bacteria can start to proliferate in the hair follicles and these inflammatory symptoms become visible as red nodules.

With CBD oil the activity of the sebaceous glands is slowed down, resulting in less sebum production. In addition, CBD oil has an anti-inflammation effect that is also useful in the treatment of acne.

Health claim # 7: a migraine

A migraine attack lasts between 4 and 72 hours and is much more severe than a ‘normal’ a headache such as stress or migraine woman laying in bedallergies. During a migraine attack, there is often no other option than to close the curtains in bed, take painkillers and hope that it will soon pass.

The disadvantage of painkillers are the side effects and often they only offer some relief. A study conducted among 48 participants showed that 40% of participants had less trouble with migraine attacks when they used CBD oil.

Another study, among 26 participants, showed that the people who used CBD oil had a better quality of life than the people who used painkillers.

These are only a few, small-scale studies, but at least it seems worthwhile to try CBD oil if you often suffer from a migraine.


In case of acute migraine attacks, you can also inhale CBD oil with the help of a vaporizer. This ensures that the active substances are absorbed almost directly into the bloodstream.


Health claim # 8: fibromyalgia

FibromyalgieFibromyalgia is a condition that causes a lot of chronic pain in the muscles and connective tissue, in combination with stiffness over the entire body.

Because CBD oil works as a painkiller, you will not be surprised that some people with fibromyalgia benefit from this oil. Convincing scientific evidence for this is still lacking. An investigation has been done with nabilone. Nabilone is a synthetically derived THC derivative.

This study was small-scale, it was held among 40 people with fibromyalgia. After 4 weeks, participants had a considerable reduction in pain and improved quality of life.

Health claim # 9: sleep

insomnia woman in bed watching the time past byMany people have sleep problems. Approximately 10% of the population suffers from chronic insomnia and 30% experience it temporarily at some point in their lives.

Marijuana is known to help sleep problems. The species with a high THC content reduce the amount of REM sleep (source).

This is useful for people with post-traumatic stress disorder (PTSD) because it reduces dreaming, reducing nightmares.

In the case of insomnia, CBD appears to be better suited than THC

Sleeping is assumed to have a more deep sleep if you dream less. Deep sleep is the most useful because you are most recovered and at rest in this.

User experiences teach that CDB improves sleep for many while others benefit more from THC. Again this is a matter of trying. Although THC can solve sleep problems in the short term, there are also indications that THC can impair sleep quality in the long term.

Experiences with CBD oil

It is of course very interesting to read what the experiences of CBD oil users are, all the more because only a limited amount of scientific research has been done.

I have collected a number of interesting experiences that I have read on various forums here.

Experiences regarding sleeping


CBD does not help against better sleep, at least for most people. THC is better for that. Many take the cbd during the day and in the evening thc.


Henny 70 y/o on a woman’s forum


is indeed not for sleeping. You get more energy, happier and less pain. At least that does it for me. I take 2x 2 drops a day. In the morning and in the afternoon, not too late, I bounce my bed out. Use 4% cbd oil.


anonymous  date 17/2/2017


I have been using cbd oil for months. The result is nil. No improvement. Do not sleep better, pain is not reduced. So I can say that it is fake for me. I also know some others where the result is nil.


P.C.M. the Jongh on a forum related to insomnia


I have used t for sleep problems. Worked very well, slept fine. Only I was very down, almost depressed. So after a couple of months, I stopped feeling mentally better now. Note that I now have more unrest in my head now that I do not use it anymore.


Mr. Siersmay on a forum related to insomnia


Yes, CBD oil is also for sleeping. Some become relaxed and others active. I’m pretty relaxed. I suffer from insomnia with sleep and sleep problems. It has helped me pretty much with falling asleep but not sleeping through …


Mrs. Romy on a forum related to insomnia

Experiences in MS


My experience: CBD does not do anything for me. Have tried three bottles. Three or more droplets at a time.


Ms. Misty


I now use 2 weeks of cbd oil of 12%. The first few days I thought it was better, but then back again.


Ms. Angie


I am satisfied with the cbd oil. Today a little more trouble, just take an extra drop. It does not really help for sleeping.


Mrs. Esther

Experience with ADHD


In short, I take my home-made cannabis oil before bedtime, and start the day with a few drops of CBD oil, supplemented with 2 tablespoons of hemp seed oil, and I feel excellent, especially as prevention.


Mr. Coen


On the CBD oil webshopsites you can also find plenty of experiences. I do not take this over because I can not judge to what extent these experiences are moderated by the owners of these web shops.


If you are looking for search terms such as ‘CBD oil review’ in Google, you can indulge yourself. The best you are looking for experiences. You do this by including the application for which you want to use the oil in your search term.

I would definitely recommend you to search for experiences with CBD oil on YouTube. There are many interesting documentaries (especially English) and other material on YouTube.

Side effects

CBD oil has virtually no side effects. There is no risk of addiction and it has no psychoactive effect.

In clinical studies conducted in 2010, the researchers concluded that CBD can be used safely and well tolerated.

Some people get side effects from CBD oil. These can be:

  • Nausea
  • Sleep problems
  • Irritability
  • A dry mouth
  • Low bloodpressure
  • Slower digestion
  • A light feeling in the head
  • Hallucinations
  • Sleepiness
  • Mood swings

If you take too much CBD oil then you have an increased chance of side effects. If the CBD oil you use is not pure (THC contains) then you have a chance of side effects such as hallucinations. Switching to a different brand CBD oil can then offer a solution.

Which CBD oil to buy?

A consumer review program had a broadcast about CBD oil. They had tested dozens of bottles and some of them found relatively high concentrations of THC. Because they had only done a small sample, she did not want to make known to cbd-oil buying showing different brands of CBD oilwhich brands this was the case.

THC in the CBD oil is not desirable. This can affect driving ability, drowsiness, hallucinations and increased heart rate. So for the time being, it is a question of trying out whether the CBD oil you bought does not cause any side effects such as hallucinations or nightmares. Such side effects indicate CBD oil contaminated with THC.

There are almost always minimal traces of THC in fiber hemp and therefore also CBD oil. You will have no side effects from these minimal traces. CBD oil that is completely free of THC also exists, for this, the oil has to be made through a costly process. Most of the CBD oil available on the market will not have been obtained through this expensive process, because the necessity is not in principle because fiber hemp contains only minimal amounts of THC.

If you are going to buy CBD oil you will notice that you are faced with percentages. This percentage indicates the relative amount of CBD. The higher this percentage, the more concentrated the oil is and the less you need for the same effect.

Now you would think that you should therefore simply buy the brand with the highest percentage. Unfortunately, it is not easy. Research by Radar showed that the labels are often incorrect. For example, 10% can be on the label, while only 1% appears to be in measurement.

The advice I can give you when buying CBD oil is based on the reliability of the brand, the experiences of others and your own experiences.

If you are going to buy CBD for the first time, go for a small bottle of 10ml. If you like the brand you can always buy a larger bottle. This is relatively cheaper but can cost more than 100 Dollars for the high concentrations.

When making comparisons, consider that a CBD oil of 10% is 4x as strong as an oil of 2.5%. So you only need a quarter of it for the same effect.

Another option is to make CBD oil yourself. This is done with fiber hemp with a low THC content and not with the weed from the coffee shop. You can buy this fiber hemp or grow it yourself.


If you want to do it right then you can have your homemade CBD oil tested for a few bucks. So you know how strong your oil has become and whether there are no toxic substances or bacteria in it.


Finally

In this article ,I have tried to look as objectively as possible at the health claims about CBD oil.

I have only included the health claims here, of which reasonable scientific evidence can be found. If there is an investigation that confirms a health claim while another investigation incorrectly invalidates this claim then I have left this health claim out of consideration here. The scientific evidence is then not (yet) sufficient.

Many studies have also been done on mice and in test tubes. I have also ignored these types of research because they can not be translated 1 to 1 into the effect on people.

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Important: Leave your reaction and any additions below.

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Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row​

Why is coffee healthy

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.


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Drip coffee maker

How is coffee made?

ripe-and-unripe berriesTo 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.

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Home coffee roaster

 

 

The nutritional value of coffee

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.

I will explain that below:

Benefit # 1: Coffee contains caffeine

This is probably the most important advantage of coffee for most people. This is also the biggest reason why most people initially start drinking coffee.

You know …

… you are a student and you have forgotten that you have an important exam tomorrow. You decide to go through the night because otherwise, you can write that exam on your stomach.

To get through all night it is important that you stay awake and focused all night. And that’s where caffeine comes into play.


Caffeine improves concentration and keeps you awake


How about this then?

You take a cup of coffee.  After about half an hour the caffeine starts to work.

cafeïne-per-cupThe stimulating effect is due to the resemblance to the body’s own adenosine substance. Adenosine is a body substance that ensures that you feel sleepy and slows down your nerve activity.

For example, when you go to bed, adenosine binds to receptors so you start to feel drowsy. But when you drink coffee, caffeine binds to these receptors so that adnosine can no longer bind itself and therefore can no longer do its job.

Caffeine does not have an inhibiting effect on the nerve activity, so you actually suppress the sleep feeling.

These receptors are located everywhere in the body so that not only your brain becomes active again but also you:

  • Respiratory
  • Heart
  • Kidneys
  • Intestines

Your blood vessels dilate and your body burns extra fats. As a result, caffeine also has a positive effect on weight loss. But I will come back to that later.

Because caffeine blocks the inhibitor adenosine, caffeine also influences the stimulants serotonin and dopamine in the brain. As a result, they can do their work, making a coffee drinker feel comfortable. This also has a positive effect on cognitive functions.

The effect of caffeine on the concentration capacity, therefore, works from two directions.

Benefit # 2: Coffee contains antioxidants

Yes, coffee also contains antioxidants.

Actually, all plant-based substances on earth contain antioxidants, and that is also the main reason why plant products are so healthy.

Most people are shocked when they read this word because they understand very little about it. That is why I will keep it simple.

Antioxidants are substances that are slightly toxic to the body. When you ingest it, the body tries to actively fight it. This makes our body more efficient in clearing free radicals.

What are free radicals?

Free radicals in our body arise as a by-product of physical processes. This is a natural process and you can not do much about it here. Free radicals then react with healthy cells in our body which damage these cells.

You want to avoid free radicals as much as possible. And that is where antioxidants do their work. Antioxidants ensure that these free radicals are cleaned up so that they can no longer damage healthy body cells.

In addition to the fact that antioxidants clean up these free radicals, antioxidants also ensure that our body itself becomes more efficient in cleaning up pathogens. This has to do with the fact that antioxidants activate our defense mechanisms.

Coffee contains the dust chlorogenic acid, which belongs to the polyphenols. This is an antioxidant that protects the body by activating our immune system

These antioxidants have a lot of positive effects on our health and reduce the chance of many diseases. What brings me right to the next point:

Benefit # 3: It protects against aging diseases

When I say that coffee reduces the chance of many diseases, then, of course, you are curious what these are.


This mainly concerns aging diseases.


What exactly are aging diseases?

Actually, the word says it all, you have a greater chance of certain diseases when you get older. These diseases arise as a by-product of aging. And that is mainly caused by the accumulation of proteins in our body.

When you grow older, the body becomes less efficient in cleaning up certain proteins. As a result, proteins accumulate and they clump together. When they hang around healthy body cells, they choke these healthy cells, causing these cells to die off. This is also called amyloidosis.

This happens more and more as you get older, but because of a bad lifestyle, these kinds of diseases also occur earlier.

Research has now shown that the antioxidants in coffee have a protective effect against Alzheimer’s, Parkinson’s and Type 2 diabetes.

That’s like this:


Coffee contains substances that activate the nrf2 protein in our cells. This protein is a kind of switch that stimulates all kinds of other proteins to clear free radicals. Diseases such as Alzheimer’s, Parkinson’s and Type 2 diabetes are diseases in which an excess of free radicals plays an important role.


Benefit # 4: It helps to reduce muscle pain

For this reason alone, I advise you to drink coffee. Are you still not convinced? Then maybe that will happen after the next tip.

Are you an active athlete and do you often suffer from muscle pain? Even then, coffee can offer a solution.

The intake of caffeine appears to be good against the late form of muscle pain. This form is also called DOMS. This type of muscle pain occurs only after 24 to 48 hours after a workout. This form is caused by microcracks in the connective tissue of the muscle.

muscle pain and muscle growthIn a study, they had a group of men take 5 mg of caffeine per kilogram of body weight. This was followed by a heavy strength training that most likely causes muscle pain. The other group of men did not get caffeine for strength training.

This study subsequently showed that the group taking caffeine before training had less trouble with DOMS muscle pain than the control group.

In addition, caffeine is not wrong in sports as caffeine makes you more active.

Caffeine blocked the receptors for the neurotransmitter adenosine. And these receptors are in every conceivable place in the human body. This increases caffeine your heartbeat and your lungs become more active. Both have a positive effect on your sports performance.

Benefit # 5: It reduces the risk of depression

Depression is a serious mental illness that drastically reduces the quality of life.

Unfortunately, more and more people are struggling with this disease.

As soon as most people experience these feelings, they go to the doctor. He then writes a pill to get rid of those depressive feelings. Now there are many people who benefit from this. And yet it is mainly symptom control. Your serotonin is largely supplemented by these drugs and the cause is not always looked at.


However, what many people do not realize is that a healthy lifestyle can also work wonders for preventing depression. It is true that an unhealthy lifestyle increases the chance of depression


On the other hand, there are also foods that reduce the risk of depression. And you might already guess it because one of those foods is coffee.

Coffee turns out to work wonders. A study at the University of Harvard showed that women who drank more than 4 cups of coffee a day had a 20% less chance of depression.

Another large study showed that people who drank more than 4 cups of coffee per day were 53% less likely to commit suicide due to depression.

What does this have to do with it? Caffeine in coffee affects the serotonin and dopamine system in the brain, making a coffee drinker feel more comfortable. Caffeine causes an increase in dopamine and norepinephrine. And as you probably know, people with depression have a shortage of serotonin and dopamine.

Benefit # 6: Coffee helps with weight loss

That coffee can help in the waste process has to do with two points:

The first is perhaps the simplest. After all, coffee does not contain calories. When you try to lose weight, you must consume fewer calories than your body uses in a day.

weight lossA cup of BLACK 250 ml coffee contains 1 kilocalorie. This is actually negligible. I write black in large letters since milk and sugar naturally contain calories. This is exactly why I advise you to drink black coffee when you are trying to lose weight.

If you think that milk and sugar contain few calories, then you are wrong. And especially since it often does not stay with one cup of coffee in a day. Without knowing it, the calories are tapped. But with black coffee only you do not suffer from this.

Caffeine increases your metabolism

Caffeine causes you to burn more fat. And who does not want that now?

Because caffeine keeps the adenosine receptors occupied, the intestinal tissue becomes active again. Bitches stimulate the functioning of the central nervous system, which then directs signals to the fat cells to tell them to break down fat.

Whatever caffeine does, the hormone is raising adrenaline in the blood. This hormone causes fat cells to be broken down and given to the blood to be used.

For example, research has shown that 300 mg of caffeine per day (about 6 cups of coffee) will burn your 80 kilocalories a day (source).

All in all, it is the ideal drink to drink as it contains hardly to no calories and also stimulates your metabolism.

Do you want more tips to be able to lose weight? Then read the article below:

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

Benefit # 7: Coffee improves good cholesterol

And if you thought that I was finished, you are wrong again.

Cardiovascular disease is the number two cause of death in the Western World. Cancer is namely number 1.

The risk of cardiovascular disease is strongly determined by the cholesterol level in your blood. But in this reasoning, a number of things go wrong for most people. To address these errors, I mention 3 myths below:

Myth 1: Too high cholesterol increases the risk of cardiovascular disease. This is incorrect. The total cholesterol does not say anything about your health. Cholesterol turns out not to be as unhealthy as people thought.

Myth 2: Most of your daily cholesterol comes in through food. This is not correct. Your body makes the most cholesterol itself and you do not get fed by food. That is precisely the reason why saturated fats cannot be unhealthy at all, as was claimed in the past.

Myth 3: The biggest predictor for cardiovascular disease is high LDL cholesterol (bad cholesterol). This is also incorrect. The greatest predictor of cardiovascular disease was found to be low HDL cholesterol (good cholesterol) (4x better predictor). Only when you are over 50 years old does a high LDL cholesterol appear to be a predictor of cardiovascular disease.

All of this was determined in a very large and important study. This is actually a website with all small publications about this research to better understand the big picture. https://www.framinghamheartstudy.org/

The link to coffee

But why I have said this above is because research shows that coffee increases your HDL cholesterol. And that is good news as I have just told you that this is the most important predictor of cardiovascular disease.

All this is due to the healthy antioxidants in coffee. This study showed that 8 cups of coffee per day, the good cholesterol let rise by 7% (source). What also emerged from this research is that 8 cups of coffees reduce the number of proteins that are related to inflammation to 16%.

How much coffee is healthy?

Now that you are now convinced of the power of coffee, it is wise to know how much coffee is actually healthy. In fact, a lot of coffee is used in many studies.

And coffee can certainly also have adverse effects, especially if you drink too much of it. But I have to say that this is very different per person. In addition, habituation also plays a major role.

People who are not used to ingesting caffeine can get side effects with a moderate amount of caffeine.

What side effects do occur when you have drunk too much coffee?

Fear and nervousness. Caffeine blocks the substance adenosine. This substance makes you calm and your brain tired. At the same time, it provides for the release of adrenaline, the fight or flight hormone, which increases your energy. So you can understand that too much caffeine gives you a nervous and anxious feeling.

Insomnia. Caffeine has become so incredibly popular because it keeps you awake. So ideal for that night. But too much caffeine can also ensure that you are awake for a long time and your sleep quality deteriorates. I will come back to this later.

Intestinal problems. If you are a big coffee drinker, then this problem probably sounds familiar to you. Coffee appears to have a laxative effect. With large amounts of coffee, diarrhea can occur.

caffeine-effectThese are the main side effects that result from too much caffeine use. If you almost never or never drink caffeine-rich drinks, drink a maximum of 3 cups of coffee per day. If this goes well, you can of course always expand that.

If you are already used to coffee, I recommend a maximum of 5 cups of coffee per day. If you do not suffer from anything, you can always increase this.

What is important to know is that black coffee is the healthiest. Let milk and sugar stay away. If you only like your coffee with milk and sugar, you should then ideally drink as little coffee as possible. Then the benefits do not outweigh the disadvantages.

 

What are the disadvantages of drinking coffee?

Coffee has many advantages as you have received above. But like every product, coffee also has a number of drawbacks. Fortunately, these are few. So you do not have to worry about having to flush your coffee through the toilet.

Disadvantage # 1: Increased blood pressure

This is a disadvantage that many people know about. But still, this disadvantage nowadays does not seem to be as big as people thought.

Are you completely healthy? Then coffee has little or no effect on your blood pressure. So continue to drink.

In people who hardly consume caffeine, the blood pressure can be slightly increased by the caffeine. This happens especially when you suddenly work two bins of coffee, but this also quickly drops to a normal value.

Especially for people who already have high blood pressure, coffee can increase this for a longer time. For this group, it is therefore wise not to drink caffeine at all.

Disadvantage # 2: It reduces your sleep

Every person needs his beauty sleep. A poor sleep quality ensures that you:

  • Have less willpower
  • More irritable
  • You can concentrate worse

coffee - sleepAnd now you also know that caffeine causes you to stay awake. This is great for in the morning if you have to concentrate the rest of the day, but this is not recommended in the evening.

Caffeine stimulates your nervous system so you can not relax. It counteracts the action of adenosine. And if you drink a cup of coffee just after dinner, chances are you will experience the effect of this in the evening.

For example, research showed that if you drink coffee up to 6 hours before going to bed, this greatly reduced your sleep quality. Not only when consuming caffeine in the evening, but also too much caffeine can cause insomnia.

Disadvantage # 3: There arises tarnish on your teeth

This is not necessarily a health disadvantage, of course. But it is indeed not a nice sight.

Coffee in itself is not bad for your teeth. It does not lead to dental erosion, as with soft drinks. Unless you drink coffee with sugar, that sweet thing can actually affect your teeth.

What happens as soon as you drink coffee is that the discoloration in the tartar and dental plaque attracts which makes your teeth look browner. However, it is a myth that the discoloration really pulls into the teeth itself.

To prevent discoloration, you must remove or prevent tartar as much as possible. You do this by flossing your teeth regularly, brushing them and regularly go to the dentist for control.

To remove the yellow deposit of coffee you do not have to bleach your teeth. Good dental cleaning and polishing of your teeth at the dentist must be sufficient to get rid of the discoloration.

A nice and healthy variation on black coffee

If you want to get more out of your coffee in the morning, I have a nice variation on black coffee here.

At first you will think that it is very dirty, but believe me, it is very tasty.


This drink is also called bulletproof coffee.


Bulletproof coffee consists of black coffee with grass butter and coconut oil. Grass butter and coconut oil are two very healthy saturated fats with both their own advantages.

Coconut oil

Coconut oil contains MCTs. These are fatty acids with a medium chain. Most saturated fats consist of long chain fatty acids. These MCTs are absorbed differently in the human body than the long chains.

Due to the difference in body intake, MCTs show you to consume more energy than long chain fatty acids. For this reason, coconut oil will cause more weight loss.

Grass butter

Grass butter is also a saturated fatty acid. Grass butter is actually cream butter from cows that only eat grass. In grass butter, there is a substance that is also called butyrate. And butyrad appears to have an anti-inflammatory effect on the body. This substance consists of short chain fatty acids, also called SCTs.

These saturated fatty acids appear to improve the cholesterol level in your blood. They let the HDL cholesterol rise, which reduces the risk of cardiovascular disease.

Adding these two fats to your coffee is not only healthy for your heart and blood vessels, but it also lets you lose more weight and lastly it also has a positive effect on your hunger.

This is because fats are the only macronutrients that have no influence on your blood sugar level and therefore do not cause any fluctuation in your insulin level. Insulin is the hormone that for the most part determines your hunger.

How do you make a bulletproof coffee?

bulletproof coffeeYou put a container with black coffee. Then add 10 grams of grass butter and 10 grams of coconut oil. You can also add a pinch of cinnamon for the taste.

You do all this in a blender and mix together as a whole. Then you get a delicious creamy coffee with a layer of foam.

You stay filled longer by this drink, than with only black coffee. Especially when you do intermittent fasting, this is the ideal drink to satisfy your hunger for a longer period of time without causing your insulin level to rise.

There is one side note: because your coffee now drinks with fats, this drink is a lot more caloric than black coffee alone. You must also keep track of these calories as they provide energy for your body. A bulletproof coffee like the example above quickly delivers 160 kilocalories.

I personally like to make my coffee with Moka Pot as you see below!

Buy one here!!  BonVIVO Intenca Stove-Top Italian Espresso Maker, Moka Pot

 

espresso maker

 

 

 

 

 

 

Important: Leave your reaction and any additions below.

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

 

 

12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks

12 Tips for Curing Diabetes Type 2

 

12 Tips for Curing Diabetes Type 2 / Diabetes in 8 Weeks


Disclaimer: there is no guarantee that diabetes type 2 / diabetes can be cured in 8 weeks, but there are indeed studies showing this where only the diet was adjusted. Other lifestyle tips that also have an effect are not yet applied.


It is often wrongly thought that type 2 diabetes is a chronic and progressively progressive disease. This is because, through medication, people fail to turn the tide.

However, research shows that you can recover from type 2 diabetes. As a result, you can stop using medication, the symptoms disappear and you significantly reduce the risks of complications.

How I can reverse type 2 diabetes I will share with you in this article. Everything you are going to read here has been scientifically proven and substantiated.

Put a cup of tea and sit on it because it has become a long article. The article is so complete, however, that this article is the only thing you need to read if you want to reverse type 2 diabetes.

What you will learn in this article:

  • What causes type 2 diabetes
  • What lifestyle adjustments you have to make
  • Which eating habits you have to learn
  • What better you can no longer eat

You can consider this article as the guide to reverse type 2 diabetes. Everything you need to know can be found here, even a number of recipes that you can use immediately.

Diabetes type 2 in numbers

Type 2 diabetes is also called diabetes or old age sugar.

diagnose-diabetesThe word old-age sugar is almost never used again. It would imply that type 2 diabetes is unavoidable and is associated with aging, which is not the case.

More and more people already have type 2 diabetes at a younger age. As a result, people with a thirties and forty-somethings are diagnosed with diabetes type 2.

There are more and more people diagnosis globally millions of people have already received this diagnosis.

There are many people that have type 2 diabetes without knowing this. In the initial stage, the complaints and symptoms are not always directly related to diabetes. Especially if you are still young.

Do you suspect that you have type 2 diabetes? Then you can have a blood test done. The relationship between glucose and insulin in the blood is then examined. A high value means that you have diabetes.

Correlation between type 2 diabetes and nutrition

There is a clear correlation between diet and type 2 diabetes.

sugar and refined carbohydratesOver the past decades, we have been eating more and more sugar and refined carbohydrates.
This is partly because in many light products the fats were replaced by sugar. With the removal of the fat, the taste was lost, with sugar taste was brought back to the product.

In addition, food manufacturers discovered that sugar has an addictive effect, as a result of which consumers started to eat more of their products.

In 1980, 4.7% of the world’s population had diabetes type 2 while it is currently 8.5%.

Health organizations expect that more people will get type 2 diabetes in the coming century. They consider type 2 diabetes as a major threat to public health.

What is type 2 diabetes?

The body has become insensitive to insulin if you have type 2 diabetes. This is called insulin resistance.

LeverAs a result, the body can no longer properly absorb the glucose from the blood. As a result, blood glucose remains too high.

This high blood sugar is harmful to health. This way it is harmful to the brain, the joints and the nerves.

Do you want more background information about diabetes type 2? Then I advise you to read my extensive article about diabetes type 2. Here you learn, among other things, what diabetes is type 2, what the symptoms are and what complications can occur.

In this article, I will focus further on reversing type 2 diabetes.

Cause diabetes type 2

Because this is important to understand how you can reverse diabetes, I will briefly explain this.

JunkfoodA lot of research is currently being done into the cause of type 2 diabetes. The exact cause is unknown.

What is known is that there is an obvious correlation between diet and the risk of type 2 diabetes.

It is also sometimes said that lifestyle habits such as smoking, drinking and little physical activity cause type 2 diabetes. However, this is not the case.

These are lifestyle factors that increase the risk of diabetes. However, they do not cause diabetes.

oops at doctor consult cartoonIt has been investigated what people eat in different countries and how many people have type 2 diabetes. This has been done for 175 countries.

The study revealed a correlation between the consumption of sugar and type 2 diabetes.

From various studies, the fructose from which sugar is made appears to cause problems.

Sugar consists of 2 molecules, glucose and fructose.

Glucose can be absorbed by all body cells, but fructose is not.

Only the liver can primarily process fructose. In the liver, fructose is partially converted to the usable glucose and fat.

The excess fructose is stored in the liver in the form of glycogen.

However, the capacity of the liver to store glycogen is limited. The surplus of fructose is then stored as fat (source).

This will give you a (non-alcoholic) fatty liver.

If your liver often gets a lot of fructose to process then it becomes contaminated and eventually becomes insulin resistant. Your glucose is then no longer properly absorbed from the blood.

This gives a whole series of health complaints that fall under the denominator of metabolic syndrome.

The liver becomes overloaded by eating fructose in combination with eating more calories than the body needs. The liver therefore becomes insulin resistant.

Most types of sugar consist for half of fructose (and for the other half of glucose). You can therefore also see (added) sugar as the cause of type 2 diabetes.

12 tips to cure type 2 diabetes

Now the cause behind diabetes type 2 is explained, it is time for the tips with which you can reverse type 2 diabetes.

Turning type 2 diabetes around will not be easy for everyone. For many people, this will mean that the lifestyle has to be tackled drastically.

Old habits will have to be canceled and replaced by new, healthier habits. It will take some time before new habits and behavior are ingrained.

healthy lifestyle

Incidentally, I can not promise that the tips below will cure diabetes for everyone in 8 weeks.

How fast you can cure type 2 diabetes depends in part on your current health, your use of medication, the extent to which you are overweight and whether you are really strict with diet and lifestyle advice.

If you follow the tips below, I can promise that the quality of life will improve. And fairly too!

It is also important that you do not see the end of the 8 weeks that I have given as a target point. You will really have to change your eating habits and lifestyle forever if you want to start feeling better again.

As soon as you fall back into old (unhealthy) (eating) habits, it will not be long before symptoms reappear.

diabetes-medicineDiabetes type 2 can not be cured in the sense that it never comes back. With the right lifestyle, you can bring the symptoms of diabetes type 2 into remission.

However, the symptoms of diabetes type 2 will be guaranteed to return to a wrong lifestyle. Furthermore, it is important that you never stop taking medication on your own. Always do this in consultation with your doctor.

At a certain point your blood values, blood pressure and / or cholesterol will be improved so that your doctor considers it justified to stop certain medicines or to reduce them.

A summary of the best tips to cure type 2 diabetes can be found in the infographic below which I have had made.

Eat to beat Type 2 Diabetes infogram

Tip 1: Stop smoking

Most tips that I will give relate to nutrition. These nutritional tips, however, have only limited effect if you smoke. That is why I start with this tip.

Stop smokingThat smoking is not good for your well-being is generally known. Smoking while you have diabetes is even more unpleasant for you than it already is. It is disastrous for your blood vessels and you increase the possibility of a heart attack.

Smoking increases the insulin resistance which is of course very disadvantageous if you have diabetes.

Smoking is so bad that even passive second-hand smoke increases the risk of type 2 diabetes. If you have a partner who smokes in the house, it would certainly help you if it stops smoking or starts smoking outside.

Smoking also increases the risk of various types of cancer such as lung, breast, prostate cancer and gastrointestinal cancer.


If smoking cessation does not work, seek help and discuss this with your doctor. There are medicines and methods that make stopping less heavy.


Tip 2: Move regularly

If you have type 2 diabetes then you have become less sensitive to insulin. You can improve this sensitivity through movement.

With a better insulin sensitivity, your body will be able to absorb more glucose from the blood, which will lower blood glucose.

more movements

To move, your body uses glucose as the main fuel. By burning glucose, you are better able to keep your blood sugar low.

For insulin sensitivity and blood glucose monitoring you can do cardio, strength training and HIIT (high-intensity interval training)

high-intensity-interval-training

That you move is therefore much more important than the training form you choose. I would say choose an activity that you like so that you can keep up and yield it in the long run.

couple joggingIn the case of overweight, your body is also less sensitive to insulin. By moving more you will lose weight. This is conducive to your insulin sensitivity.

The best you move every day for half an hour. If your condition is bad, you can start walking or cycling.

If your shape improves, you can go swimming or even go running.

Always build it up so that your muscles, tendons and joints can get used to the load.

You can also do fitness / strength training. Everything that burns glucose and stimulates blood circulation is good for you.

If you start exercising then you are well advised to monitor how your blood glucose reacts to this. This can become too high or too low due to the efforts.

2.1 Sitting a lot is not good for you

obese because of sitting workIf you have a profession where you sit all day, this is bad for your diabetes. For example, people with a sedentary profession have a higher risk of developing type 2 diabetes.

Sitting less and exercising more ensures better control of the blood sugars.

If you have a sedentary profession, switching to a profession in which you move more is not always an option (but one that you could investigate). What you could do is get up every hour and walk around for a few minutes.

Tip 3: A healthy weight

If you are overweight then you do well to go down until you have reached a healthy weight.

Healthy weightYou will start to feel better for every kilogram that you lose, but it is really important that you continue until you have a good weight.

A good weight is more effective for good blood glucose than medication.

The big ‘secret’ of type 2 diabetes is therefore a healthy weight. As long as you are overweight, you are guaranteed not to get rid of your type 2 diabetes.

Impossible.!!

To get rid of your diabetes it is important that you lose visceral fat. This is the fat that is stored around the organs such as the liver and pancreas. Visceral fat is also called belly fat.

visceral fatAs long as you have too much visceral fat around the liver and the pancreas, you remain insensitive to insulin.

If you lose organ fat, your insulin sensitivity will return. With the recurrence of insulin sensitivity, the blood sugar will decrease and the symptoms of diabetes continue to fall into the background.

Excess visceral fat increases the inflammatory values in your blood as well as the insulin resistance,

This is the reason why nowadays more and more doctors look at the abdominal circumference and do not just calculate the BMI to stare blindly at it.

Someone can have a good BMI and still have too much visceral fat.

measure-of-the-abdominal circumferenceThe fat around the organs will push the belly outwards, creating a belly.

Men should aim for a maximum circumference of 94 cm and women 80 cm.

If you are overweight then it is important that you tackle this. This can be done in various ways.

People with type 2 diabetes can best lose weight with a low-carbohydrate diet, a ketogenic diet, the paleo diet, the Mediterranean diet or through intermittent fasting.

Do not ever lose weight with a low-fat diet or a protein diet. Especially a protein diet is very disadvantageous for people with diabetes.

With a low-carbohydrate diet, you can also lose weight much faster than with a low-fat diet. Low-carbohydrate diets are also better to maintain than low-fat diets


Note: If you use medication for blood pressure and / or to lower the blood glucose and start losing weight then it is wise to do this in consultation with your specialist. By following a diet, your blood pressure or blood glucose in combination with medication may become too low.


3.1 The low-carbohydrate diet

With diabetes type 2, your body can no longer process carbohydrates properly.

glucose-insuline-celAfter eating carbohydrates, these are digested into simple carbohydrates. These simple carbohydrates can absorb your body in the form of glucose through the blood.

With your blood sugar rising, your pancreas starts to produce insulin. This hormone is needed to absorb the glucose from the blood in the cells.

In people with type 2 diabetes, this system no longer works as it should work. This makes the blood sugars too high with all the harmful consequences.

When the type 2 diabetes develops, the pancreas starts to produce more and more insulin because the body has become increasingly insensitive to this hormone.

At a certain point, the pancreas becomes exhausted and it will then produce less insulin. The mechanism of insulin generation and glucose recording has then become completely out of balance.

Stopping overloading this system is very effective for reversing type 2 diabetes. You can do this by eating low carbohydrate.

low-carb-diet

By limiting the amount of carbohydrates we eat, the mechanism of insulin production and insulin sensitivity is less affected so that recovery can occur.

Many studies have already been conducted which have proven the effectiveness of low-carbohydrate diets in type 2 diabetes.

A low-carbohydrate lifestyle also appears to be favored in the long term for type 2 diabetes.

The type of carbohydrates that raise the blood sugar

The carbohydrates in plant food consist of a mix of starches, sugars and fibers. These ratios vary per food source. For example, potato, wheat and parsnips contain a lot of starch.

Banana, pineapple and mango are examples of fruits that contain a lot of sugar. And you will find a lot of fiber, for example, in pears, oranges and blueberries.

fiber vegetables

You will understand that every food has a different effect on blood sugar. It is the sugars that make the blood sugar rise the fastest.

The blood sugar will increase due to the starch, but less quickly as with sugars.

The dietary fibers ensure that the food leaves the stomach more slowly so that the sugars and starch do not enter the small intestine as quickly.

In the thin, the glucose is extracted from the food and released into the bloodstream. By eating fiber, the blood glucose rises less hard after the meal.

Fibers are also a form of carbohydrates, but they are not broken down into glucose and the blood sugar does not rise.

parsnipIf you are going to calculate how much carbohydrates a vegetable or fruit type contains, you can subtract the fiber component from it.

For example, parsnip contains 17 grams of carbohydrates per 100 grams of which 5 grams of fiber. If you eat parsnip then 17 grams – / – 5 grams = 12 grams of carbohydrates will be converted to glucose.

The indigestible carbohydrates in and dietary fibers in plant foods are also called prebiotics. They play an important role in keeping the intestinal flora healthy and stimulate the growth of lactobacilli and bifidobacteria in the large intestine.

A known probiotics is inulin. Inulin has been shown to improve with type 2 diabetes.

How much carbohydrates can you eat?

In low-carbohydrate diets, some people feel that you are not allowed to eat carbohydrates. What is not the case.

Good results are achieved in people with diabetes with strict low-carbohydrate diets. In some studies, one could only eat 20 grams of carbohydrates per day, which is extremely little. Remember that carbohydrates are also found in vegetables and fruit. Eating fruit is then excluded in any case.

macronutrient-ketogenic-diet-At 20 grams of carbohydrates per day, you will have to replace the carbohydrates for fats. You are talking about a ketogenic diet and not a low-carbohydrate diet.

In a ketogenic diet, your liver will produce ketone bodies that serve as an alternative fuel for glucose.

Your body becomes a fat-burned machine with a ketogenic diet which will use an alternative energy source (ketone bodies).

With a ketogenic diet, you can not eat fruit and only a few types of vegetables because of the carbohydrates. As a result, you can eventually get a shortage of certain nutrients such as minerals and vitamins.

low-carbohydrate dishFortunately, excellent results are also achieved with more moderate low-carbohydrate diets.

In both people with diabetes type 2 and type 1, there is an improvement by following a low-carbohydrate diet.

With a moderately low-carbohydrate diet, you can eat fruit, lots of vegetables and there is even room for healthy carbohydrate sources such as oatmeal.

Every body reacts differently to carbohydrates. It is important that your blood glucose does not exceed 8 mmol / L after the meal. Above this level, you can eventually get nerve damage and other complications.

blood sugar-measuringHow much your blood glucose increases after a meal depends on the amount of carbohydrates you have eaten, the amount of dietary fiber, the type of carbohydrates and your insulin sensitivity.

If you start with a low-carbohydrate diet then it is important to measure your blood glucose before and after the meal.

You can then adjust the amount of carbohydrates you eat up or down depending on your glucose.

The general rule is that the more carbohydrates you eat, the more your blood glucose will rise. Only by measuring your glucose can you adjust in food and possibly medication use.

Tip 4: Proteins

If you start eating low on carbohydrate, you will have to replace part of your carbohydrates for proteins and fats.

Protein sourcesProteins have hardly any influence on blood sugar levels and ensure that you have a satisfied feeling after a meal.

This is because proteins digest more slowly than carbohydrates, so it takes longer before they leave the stomach. This also helps with weight loss because you have less need for a snack between meals.

Rich in proteins are meat, fish, poultry, dairy, nuts and legumes. Two protein sources have additional benefits for people with diabetes. These are eggs and Greek yogurt.

4.1 Eggs

In people with diabetes and metabolic syndrome, eggs appear to improve insulin sensitivity, reduce inflammatory levels and improve cholesterol.

4.2 Greek yogurt

Greek yogurt appears to improve blood sugar.

People with type 2 diabetes turn out to be able to lose weight with Greek yogurt in the diet.

Tip 5: Fatty acids

The right fatty acids are important if you want to reverse type 2 diabetes.

5.1 Nuts

Nuts are a good source of omega 3 fatty acids, fiber, and proteins. Nuts help reduce blood glucose, HbA1c values and LDL cholesterol.

You do not have to eat much. A small hand per day is enough. More than 30 grams of nuts per day offer no additional health benefits.

If you still want to lose weight keep in mind that nuts are very rich in calories. They contain about 650 kcal per 100 grams. A handful of nuts (30 grams) is therefore already good for 200 kcal, about 10% of your daily calorie requirement.

You can eat all the nuts, they are all healthy. Walnuts and almonds are also seen as the most healthy nutty varieties.

Because each note has its own specific health benefits, it is best to alternate the types or eat a nut mix.

unroasted nuts


The best you eat is unroasted nuts. These are not heated so that the healthy omega 3 fatty acids have not oxidized. And by eating unsalted nuts you prevent your blood pressure from becoming too high.


Peanuts are not nuts but legumes. It is better not to eat these often or not at all. Peanuts contain a lot of omega 6 fatty acids and disrupt a good omega 3 omega 6 balance.

We already get enough omega 6 in relation to omega 3. If the omega 6 becomes too high compared to omega 3, it actually promotes infections.

5.2 Fatty fish

Omega 3 is a collective name for certain polyunsaturated fatty acids. The most important are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

baked-salmonALA is an essential fatty acid, the body can not make it yourself and it must be obtained through the diet.

EPA and DHA can make the body from ALA. Because the body can not do this efficiently, it is better to also get EPA and DHA from food.

Fatty fish such as salmon, herring, mackerel, anchovies and sardines contain a lot of EPA and DHA. These fatty acids from fish improve fat metabolism, blood pressure and keep the blood vessels healthy.

These fatty acids also reduce infections in people with diabetes.

For the EPA and DHA fatty acids, you can eat a fatty fish twice a week and / or use fish oil, krill oil or algae oil capsules.

5.3 Olive oil

Olive oil is also a good source of vigorous omega 3 fatty acids and antioxidants. It reduces the risk of cardiovascular disease and improves cholesterol levels.

5.4 Coconut oil

extra-virgin coconut oilCoconut oil contains mainly fatty acids from medium chains (MCT, Medium Chain Triglycerides). This is in contrast to most fats.

The MCTs are healthy and good to take in diabetes. They help to lower blood sugar and increase insulin sensitivity.

Because coconut oil is resistant to high temperatures, it is ideal for baking or stir-frying.

 

Tip 6: Eat a lot of fiber

dietary fiberDietary fiber has been shown to help keep blood glucose and insulin levels low. They also help to prevent complications in type 2 diabetes.

You have soluble and insoluble fibers. Both are good to eat. The insoluble fibers do have the greatest effect.

The soluble fibers ensure that the blood sugar levels gradually increase after the meal.

The insoluble fibers seem to increase blood glucose less. Both types of fiber are therefore important to eat.

Dietary fiber is not only important in diabetes, it is always important for good health and should not be lacking in a healthy diet. For example, eating fiber rich reduces the risk of cardiovascular disease and lives longer with fiber-rich food.

Men must aim for about 38 grams of fiber per day. For women, this guideline is 25 grams per day.


It can be quite difficult to get enough fiber from your diet, that’s why I give a list of foods rich in fiber.


You can find dietary fiber:

  • Vegetable; carrots, beetroot, broccoli, artichoke and Brussels sprouts in particular
  • Legumes; lentils, kidney beans, split peas and chickpeas in particular
  • Fruit; pears, strawberries, avocados, apples, raspberries and bananas in particular
  • Seeds; pumpkin and sunflower seeds in particular pips
  • Nuts; almonds, coconuts, pistachio nuts and walnuts in particular
  • Whole grain cereals
  • Quinoa
  • Sweet potatoes
  • Dark chocolate

About the above high-fiber foods a number of comments specifically for people with diabetes.

6.1 Sweet potatoes

Sweet potatoes are rich in carbohydrates, but they are slowly converted into glucose and are therefore the responsible alternative to regular potatoes.

Sweet Potato

Because sweet potatoes are rich in carbohydrates, they do allow blood glucose to rise, so do not eat too much. Sweet potato contains 20 grams of carbohydrates per 100 grams.

As a bonus sweet potato contains more vitamins and minerals than regular potatoes. Sweet potato contains beta-carotene, vitamin A, B vitamins, calcium and magnesium.

6.2 Whole Grains

Wholegrain cereals are preferred over processed grains (wholemeal bread instead of brown or white bread for example).

oatmeal-blackberriesKeep in mind that grains contain a lot of carbohydrates. One slice of wholemeal bread already contains 14 grams of carbohydrates, which is very hard.

Instead of (wholegrain) bread, it is best to eat oatmeal as a source of carbohydrates and fiber.

Oatmeal is seen by many as the healthiest grain there is. It is an unprocessed (wholemeal) grain and is known as a good source of slow carbohydrates rich in essential minerals.

For people with diabetes, oatmeal has another important health benefit. Oatmeal is rich in a soluble fiber (beta-glucans) which has a positive effect on blood glucose and cholesterol.

There are also studies showing that beta-glucans reduces insulin resistance in people with type 2 diabetes.

Oatmeal pancakes

People with diabetes also appear to respond better to insulin by eating oatmeal. Blood glucose also improved.

You can make porridge from oatmeal, but you can also make pancakes.

Do not buy oatmeal which is sold as quick to prepare. This is oatmeal which is very finely ground. As a result, the oatmeal is quickly digested and the blood sugar quickly rises.

6.3 Pure chocolate

Pure chocolate is very rich in fiber and offers many health benefits thanks to the high concentrations of antioxidants.

99-procent-cacaoThe disadvantage is that sugar is also processed in chocolate. Therefore choose dark chocolate with the highest possible cocoa content (preferably 80%, but more is better), which contain less sugar.

See dark chocolate as a treat and keep it on occasion, 1 piece of dark chocolate per day so you do not too much disturbed your blood glucose.

Instead of pure chocolate, you can also use raw cocoa nibs or raw cacao powder if you want to take advantage of the health benefits of chocolate.

It contains no sugar at all and it also contains 7 times as many antioxidants as dark chocolate because it is not heated.

6.4 Quinoa

Quinoa is also rich in essential minerals.Quinoa is a pseudographer and ideal as an alternative to (white) rice. This is because the carbohydrates of quinoa are slowly converted to glucose.

Quinoa is rich in carbohydrates (63 grams per 100 grams), so eat it in moderation.

Quinoa is also rich in proteins, which gives them a more saturated feeling than rice. This helps you to eat less and lose weight.

Quinoa is also rich in essential minerals.

6.5 Superfoods with fiber

Because it is difficult to get enough fiber you can supplement with certain superfoods.

spoon-chiazaadA superfood rich in fiber is chia seed.
Chia seed has a positive effect on blood glucose, blood pressure and inflammation.

Chia seed is not only rich in fiber, it also contains antioxidants that benefit people with diabetes. It contains chlorogenic acid which ensures that there is less glucose in the blood after a meal.

Linseed is another superfood that is rich in fiber.

Linseed helps to keep blood glucose stable and improves A1c levels in people with type 2 diabetes.

Another important characteristic of linseed is that it improves insulin sensitivity.

Tip 7: Minerals

If you have diabetes, then two minerals are extra important. These are magnesium and chromium.

7.1) Magnesium

Magnesium is an essential mineral for our health. It is involved in some 700 processes in your body.

magnesium malate supplementBy taking sufficient magnesium in your diet, you ensure that the insulin resistance is r7.2) Chromeeduced and that the blood glucose stabilizes.

You can take magnesium in the form of magnesium supplements.

You can buy the best magnesium malate for this.

Magnesium malate is a combination of magnesium and malic acid. Magnesium is absorbed better by this combination. In addition, malic acid supports your glucose metabolism.

Certain foods are also rich in magnesium. You can eat nuts, avocado, fatty fish, seeds, green leafy vegetables and (in moderation) dark chocolate.

7.2) Chrome

broccoli-ChromiumChromium (or chromium) is a mineral of which we need little and therefore falls into the category of trace elements.

You can find chromium in most types of vegetables, fruit, whole grain cereal products and nuts.

In small quantities, it is also in meat.

Chromium is important in your glucose and fat metabolism, it reduces your insulin resistance and helps to stabilize blood sugar.

Tip 8: Herbs

People with diabetes benefit from certain herbs. These are:

  • Cinnamon
  • Berberine
  • Fenugreek seed
  • Garlic
  • Turmeric
  • Ginger
  • Onions
  • Black cumin
  • Ashwagandha

These herbs can provide the last piece of improvement needed to reverse type 2 diabetes. Provided you have successfully implemented the most important lifestyle changes.

Below I will discuss these herbs separately.

8.1 Cinnamon

Cinnamon imitates the effects of insulin and promotes the absorption of glucose from the blood into the cells. This helps to cinnamonlower blood glucose.

With cinnamon, you can lower your blood sugar by up to 29% (!) (Source, source, source). Cinnamon (extract) is therefore a very useful dietary supplement for people with diabetes.

Cinnamon can be used in the preparation of dishes. For example, a pinch of cinnamon is tasty because of the oatmeal porridge. You can also sprinkle cut pieces of apple with it.

Cinnamon also appears to improve insulin sensitivity.


Note: eating too much cinnamon is not good for you. Here you can get liver poisoning or cancer. Chinese cinnamon can be safely used in a dose of 0.5 to 2 grams per day. Ceylon cinnamon can safely be used up to 5 grams per day.


8.2 Berberine

berberineAnother herbal extract that you can benefit from is berberine. It has been used in Chinese medicine for centuries and it lowers blood glucose and cholesterol.

Berberine works so well in lowering blood glucose that it often works even better than medications intended for this purpose.

If you use medication consult your pharmacist first if you can start using berberine. Berberine can negatively affect the effects of certain types of medicines.

Some people may get diarrhea, constipation or abdominal pain from berberine.

8.3 Fenugreek seeds

Fenugreek seedsFenugreek seeds are a seed seeds that you can buy at most health food stores. It is mainly used in curry but also in pastries and bread in Arabic cuisine.

In the Netherlands, fenugreek seed is used for fenugreek cheese, in a similar way to cumin cheese. Short Description: Fenugreek Cheese – Gouda. Premium Quality. Fenugreek cheese is a slightly nutty flavour because of the Fenugreek seeds. The fenugreek seeds are very healthy and nutritious and it is said that these seeds are great for your digestive system.

People with type 1 and 2 diabetes benefit from fenugreek seed. It lowers the blood sugar.

8.4 Garlic

Feel free to taste your food with a clove of garlic. It helps for lower blood glucose and lowering LDL cholesterol.

Garlic also protects against infections.

8.5 Turmeric

Turmeric (yellow root) is a herb that is widely used in Asia. For example, it gives the yellow color to curry powder in which it is processed.

Turmeric has many health benefits, too many to mention here.

People with diabetes do well to regularly use turmeric in the kitchen. It lowers blood sugar and the risk of cardiovascular disease.

Turmeric also supports the functioning of the kidneys which is important for glucose control.

8.6 Ginger

Fresh GingerGinger is an herb that is widely used in the kitchen worldwide.

Ginger is good for health and for people with diabetes in particular.

Ginger causes a decrease in blood sugar and HbA1c levels.

Ginger also improves insulin sensitivity

 

8.7 Onions

Onions can lower blood sugar in people with diabetes.

Studies show that meals containing onions for lower blood sugar after meals provided people with diabetes.

8.8 Black cumin

black CumingIn people with diabetes, black cumin reduces the high blood sugars.

Black cumin also protects against certain complications associated with diabetes.

 

8.9 Ashwagandha

Ashwagandha is also called Indian ginseng.

It is an herb that is used in traditional Indian herbal medicine.

In both healthy people and people with type 2 diabetes, ashwagandha reduces the blood sugar.

Tip 9: Dietary supplements

Besides herbs, you could use a number of food supplements.

With dietary supplements, just as with the use of herbs, they can take care of the dots on the i. They only make sense if you have adjusted your lifestyle completely.

9.1 Glucomannan

GlucomannanA nutritional supplement that benefits people with diabetes is glucomannan.

It is root tuber from Asia and for sale as a supplement.

It causes carbohydrates to digest more slowly.

In addition, it is good for your cholesterol and blood pressure.

 

9.2 Alpha lipoic acid

Alpha-lipoic acid is a coenzyme and reduces insulin resistance in people with type 2 diabetes.

9.3 Vitamin C

People with diabetes benefit from vitamin C.

It ensures lower blood sugar and is also good for blood pressure and inflammatory values.

For these effects, you need 1000 mg of vitamin C daily which is too much to get out of the diet.

Vitamin C occurs naturally in fruits and vegetables. You can supplement this with (unsweetened) vitamin C tablets or powder.

Tip 10: Apple cider vinegar

A home-garden-and-kitchen remedy that is very enthusiastic about the health community is apple cider vinegar.

It offers many health benefits and especially for people with diabetes it has a number of powerful properties.

apple cider vinegar

Apple cider vinegar helps in losing weight, lowering blood sugar and improving the symptoms of diabetes.

Apple cider vinegar causes blood glucose to rise less after a meal and it also improves insulin sensitivity.


If you inject insulin or take medicines that stimulate the production of insulin, apple cider vinegar is not such a good idea. Your blood glucose can then become dangerously low.


Tip 11: No stress

Stress is always bad for you but worse if you want to get rid of diabetes.

mindfulness-at the officeFor example, stress increases blood pressure and causes higher cortisol levels (the stress response hormone). A disruption of cortisol causes a higher blood sugar.

Under the influence of cortisol, it will also be much more difficult to lose fat around the abdomen because fat is retained and stored under the influence of cortisol.

For many people, work is a source of stress.

If you experience a lot of stress at work, you can discuss this. Perhaps you can get another job which is less stressful or you can get help with your work.

Finding a less stressful job can also be an option.

In any case, ensure a better balance in your life.

Also provide moments of relaxation with, for example, yoga or mindfulness. This will already improve insulin sensitivity

Tip 12: Let certain things stand

If you want to cure diabetes, not only are the things you need to do or eat important. The things that you should not do or eat are, I think, even more important.

Don't eat thisSomething you should not do is smoke and do not get out of your chair. And so there are things that you better not eat.

If you do eat these things then the other things you do or eat are actually of little use and you frustrate your goal to cure type 2 diabetes.

What you better not eat are added sugars, refined carbohydrates and trans fats.

To clarify this, I give you an overview of foods that contain these with an explanation below.

12.1 Fruit juice

Fruit juice is seen as a healthy drink. However, the effect of fruit juice on blood sugar is the same as that of soft drinks. This also applies to fruit juices which are 100% fruit juice and do not contain added sugars!

Fruit juice is full of fructose, the type of sugar that causes type 2 diabetes.

The problem with fruit juice is that the fibers of the fruit have been filtered out. As a result, the absorption of the sugars is not delayed as is the case when eating fruit.

Fruit juice versus Fresh Fruit

So keep it when eating fresh fruit and let the fruit juices stand.

12.2 Dried fruit

Dried FruitsA lot of moisture is lost when fthe ruit is dried. This makes the amount of sugar more concentrated. For example, raisins contain 4x as much sugars as grapes.

If you want to cure diabetes then you better go for fresh fruits that are low in sugars.

Fruits that contain few sugars are strawberries, raspberries, blueberries, blueberries, cranberries, lime, lemon and grapefruit.

12.3 Soft drinks

Soft drinks are at the top of the list of the wrongest things that you can take.

Soft drinks and sugarsSoft drinks are full of sugar and because these sugars are liquid they will be absorbed directly by the blood. Soft drinks also offer no nutritional value.

Another point with liquid calories from sugars is that your brain does not register this in the same way as calories from solid foods.

Liquid calories from sugars do not provide a feeling of satiety so you do not automatically correct by eating less.

You will probably not be surprised that the drinking of soft drinks is associated with the worsening of insulin resistance.

Drinking soft drinks not only causes the insulin resistance to worsen, but it also causes abdominal fat, it reduces the metabolism and increases the risk of cardiovascular disease. Enough reasons to no longer buy soft drinks.

glass of water with lemonSoft drinks that are sweetened with sweeteners also have a negative effect on your insulin and blood glucose. It is therefore better to leave these as well if you want to cure type 2 diabetes.

What you can drink is water, (green) tea, herbal tea and coffee.

This may initially be very boring if you are used to drinking soft drinks. You will therefore have to be more creative.

So on hot days, you can track yourself on spring water with bubbles in which you do a slice of lemon or lime and ice cubes.

Coffee contains antioxidants and drinking coffee has a correlation with a lower risk of type 2 diabetes. Drink your coffee black or possibly with a small splash of cream.

The only responsible sweetener that does not raise blood sugar or insulin is stevia. Stevia even appears to lower blood sugar.

You have to use pure stevia, which is for sale at health food stores.

Green tea contains a unique antioxidant which ensures that the liver delivers less glucose and improves insulin sensitivity.

The best thing you can drink is just water. Your kidneys regulate the excess blood glucose by draining it through the urine.

For this, it is necessary that you drink enough water.

12.4 Refined carbohydrates

Refined carbohydrates are industrially processed carbohydrates. A well-known example is a flour.

white breadTo make flour, the fibers are stripped of the grain after which it is finely ground.

This process produces carbohydrates which are broken down into glucose much more quickly by the body.

This causes you to experience a peak in blood glucose after eating such carbohydrates.

Refined carbohydrates that regularly come on the table with many people are bread, cereals, white rice and pasta.

es, cakes, energy bars, rusks, crackersIn the form of snacks you also often encounter refined carbohydrates. You can find them in cookies, cakes, energy bars, rusks, crackers and bagels.

Refined carbohydrates are not only bad for your blood glucose. They also appear to affect memory in people with diabetes.

In some study, it has been shown that replacing ordinary bread with wholemeal bread led to an improvement in blood glucose in people with diabetes.

This also improved blood pressure and cholesterol.

12.5 Trans fats

If there is something that scientists agree on, it is that trans fats are harmful to health.

Trans fat friesTrans fats have no effect on blood glucose, however, they are associated with insulin resistance, an increase in inflammatory values, an increase in abdominal fat and a deterioration of cholesterol.

Trans fats therefore increase the risk of cardiovascular disease. Something that you can not have if you have diabetes because you already have an increased risk of cardiovascular disease.

Trans fats are produced by the processing of vegetable oils. This processing is also called the hardening or hydration of fats.

This processing is done to improve the shelf life and structure of fats (without taking into account the consequences for health).

You can find trans fats in most margarines, baking and roasting products, peanut butter, pastries and coffee creamers. They are often also in snacks, cookies and even in frozen meals.

trans fat margarineTrans fats are so bad for health that they are already banned in some countries. There are also countries that have already announced to ban trans fats.

In most countries, people rely on self-regulation of the food industry and trans fats are still being processed in our food (less than 10 years ago).

The worst thing is that you are not obliged to declare trans fats on the packaging.

However, if you see something like ‘vegetable fat, partially hardened’, ‘hardened fat’ or ‘hydrogenated fat’ on the packaging, then you know that there are trans fats in the product and you can leave the product better.

12.6 Dairy products with a taste

Yogurts and milk drinks with a taste are not a good idea if you want to cure diabetes.

Do not be tempted by cries like ‘light’, ‘fat free’ or ‘0% fat’.

Greek yogurtYoghurts and milk drinks with a taste often contain added sugars. And usually not a bit too.

You can best choose real, natural, Greek yogurt. It is rich in proteins and contains few carbohydrates.

The proteins in Greek yogurt make you less hungry less so that you eat fewer calories.

Greek yogurt also appears to improve blood sugar.

To flavor your Greek yogurt you can use some fresh fruits such as strawberries or blueberries.


Beware of Yoghurt Greek style. This is fake Greek yogurt which does not have the health benefits of real Greek yogurt because it contains more carbohydrates and much less protein.


12.7 Breakfast cereals

Virtually all breakfast cereals are sweetened with a form of sugar. Let me put it this way; I have not yet been able to find unsweetened cereal in the supermarket, but maybe they do exist.

breakfast cerealsApart from the sugar used in breakfast cereals, they are also processed (refined) carbohydrates.

The combination of sugar and processed carbohydrates in breakfast cereals ensures that your blood glucose gets a boost by eating it. Not a good start of the day seems to me.

Eating breakfast cereals is also high on my list of the worst things you can eat in diabetes.

granolaAlso, beware of breakfast cereals which claim to be healthy like the granola’s which are on the shelves nowadays.

These may not be as bad as traditional breakfast cereals due to the use of nuts and seeds, but often also contain a lot of added sugar such as honey, syrup, corn syrup or just sugar.

As an alternative to breakfast cereals, you can use oatmeal or a muesli with no sugars added.

 

12.8 All forms of sugar

Some people think that natural sugars are less bad than granulated sugar. One uses honey, maple syrup or agave syrup as an alternative to granulated sugar.

Agave syrupThe difference between honey and granulated sugar, for example, is that honey is not processed and granulated sugar.

But whether you use granulated sugar or honey, they have the same effect on blood glucose, insulin and they also increase inflammation markers in the blood.

If you want to get rid of your diabetes, you should avoid all forms of sugar as much as possible. There is (unfortunately) no such thing as a ‘good’ sugar.

To make your food sweet you can possibly use pure stevia which you can buy at health food stores. This is the only sweetener that does not increase insulin.

12.9 Most food is not okay

It is impossible to be complete with everything that is bad for you. If I had to make an estimate then I think 90% of the food supermarketsyou find in the supermarket is not suitable for you if you want to cure diabetes.

With the above points, I have mentioned and explained a number of large and important product groups that you can avoid better.

As a rule, you can eat anything that is unprocessed (assuming normal portions) and you must be alert to processed food.

With processed food, you will always have to read the ingredients.

Everything that sugar is added to, everything that contains refined carbohydrates and everything that contains trans fats is by definition bad for you. This regardless of any health claims that are made on the packaging. Also be aware of the many names that are used for sugar.

The tastiest recipes and best tips to reverse type 2 diabetes?

With this recipes cooking book from; Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs  it becomes clear that reversing diabetes is not a difficult task.

Everything in the book is all about lowering and stabilizing blood sugar levels. An additional effect of the cookbook is that you will also lose weight if you are overweight.

It teaches you that it is not necessary to grow old with diabetes, regardless of what your age is or how long you are already suffering from type 2 diabetes.

In the “Dr. Neal Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes Without Drugs you learn everything you need to give your health a boost.

Recipes

Below I give you some recipes that fit in a diet that allows you to reverse type 2 diabetes.

Recipe 1: oatmeal with walnut & blueberries

This recipe is suitable as breakfast and consists of exclusively responsible ingredients.

atmeal with walnut & blueberries

The oatmeal is a good source of slow carbohydrates. The blueberries are low in sugar and a source of main antioxidants. The cinnamon ensures that the blood sugar does not rise too much and the walnuts are a perfect source of omega 3 fatty acids, proteins and fibers.

Ingredients (for 1 person):

  • 30 grams of oatmeal
  • 30 grams of blueberries
  • A cup of water
  • Half a cup of unsweetened almond milk
  • 15 grams of walnuts
  • A pinch of cinnamon (to taste)

Preparation:

  1. Heat the over for at 180 degrees.
  2. Cover an oven plate with baking paper and spread the oatmeal over it.
  3. Bake the oatmeal for 20 minutes until it is golden brown.
  4. Bring the water with the almond milk in a pan to the boil and add the oatmeal. Leave it on a low heat until the oatmeal has become soft and creamy.
  5. Turn off the heat and add the blueberries, walnuts and cinnamon and stir.
  6. Put the whole in a dish to serve. Add some blueberries to garnish.

Incidentally, it is not necessary to put the oatmeal in the oven first, this brings out the taste of oatmeal a bit more. If you are in a hurry, you can skip this.

You can combine it yourself with oatmeal and different fruits. The combination with strawberries or raspberries is also recommended. These fruits also do not contain many natural sugars.

You can also add a teaspoon of chia seed to your oatmeal. This gives you extra fibers which ensure that you feel full after breakfast.

Tip: if you want the sweetener a little sweeter then you can at last add a few drops of pure stevia.

Recipe 2: Poached egg with yoghurt sauce

This recipe is suitable as breakfast or lunch. It is rich in proteins so that you can resist it for a long time. All ingredients are responsible if you have or want to reverse diabetes.

Poached egg with yoghurt sauce

The salmon contains the important omega 3 fatty acids EPA and DHA which improve fat metabolism. Greek yogurt helps to improve blood sugar. The eggs improve insulin sensitivity and the turmeric lowers blood sugar.

Ingredients (for 1 person):

  • 50 grams of real Greek yogurt (natural)
  • A pinch of turmeric
  • Half a tablespoon chopped fresh dill
  • Juice of 1/4 lemon
  • 1 teaspoon of horseradish
  • A pinch of white pepper
  • Salt to taste
  • 1 small and hard whole wheat bun
  • 2 slices of smoked salmon
  • 2 poached eggs
  • A tablespoon of sliced chives

Preparation:

  1. Put the Greek yogurt in a dish with the turmeric and stir until it is golden.
  2. Add the dill, horseradish, white pepper and some salt to the Greek yogurt and stir well.
  3. Poach the eggs in boiling water.
  4. Cut the wholemeal bread roll and fill each half with a slice of smoked salmon, the poached egg and the yogurt sauce.
  5. Sprinkle the buns with yogurt sauce and enjoy.

Tip: do you want to replace fewer carbohydrates than the wholewheat sandwich by a wholemeal rice waffle or leave the sandwich completely and add some raw vegetables. Thanks to the many proteins in this dish, you do not have to worry about getting hungry again.

Recipe 3: Courgetti bolognese with mushrooms

Courgetti is a responsible alternative to carbohydrate-rich spaghetti.

Courgetti bolognese with mushrooms

spirelliCourgetti is made from zucchini with the help of a spiral cutter. A spiral cutter (spirelli) makes beautiful strings of vegetables such as zucchini, carrot and cucumber.

For this recipe, we make spaghetti of zucchini. Zucchini contains only 3 grams of carbohydrates and 16 kcal per 100 grams.

The beauty of Italian food is that you can use a lot of garlic and olive oil.

Both are discussed in this article and are good for you if you have diabetes and want to reverse.

Ingredients (1 person):

  • Zucchini that you make courgetti
  • 1 tablespoon extra virgin olive oil
  • 1 onion cut into small pieces
  • 2 cloves of garlic, finely chopped
  • 1 large carrot cut into cubes
  • 150 grams of mushrooms (kind to taste) cut into pieces
  • 1 teaspoon of apple cider vinegar
  • 200 grams of peeled canned tomatoes
  • A half tablespoon of sliced basil
  • Salt and pepper to taste

Preparation:

  1. Fry the onion, carrot, garlic in a tablespoon of olive oil until the carrot is soft
  2. Add the mushrooms, tomatoes, apple cider vinegar and herbs. Boil the whole until it is nicely concentrated
  3. In a separate pan, do the courgetti with a tablespoon of olive oil and a dash of water. Heat the courgetti for 5 to 8 minutes without being overcooked and weak.
  4. Put the zucchini in a bowl and spoon over the bolognese sauce of the mushrooms and feast.

Finally, I wish you every success with reversing diabetes. If you have any questions, do not hesitate to contact them below. I will then try to answer your questions as quickly as possible.

Quickly burn excess pounds and belly fat with simple make slimming recipes

Did you know that research shows that 1 in 3 just arrives from a diet instead of waste?

That’s why I tell my clients I don’t like to advise a diet, but I like to help them to change the lifestyle

For that reason, I advise this modern weight loss method that is easy to maintain and completely avoids the yo-yo effect.

You will receive delicious recipes for rapid fat burning with lasting results.

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

                                  

Important: Leave your reaction and any additions below.

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

 

 

Scientific Benefits of Mindfulness!!

Mindfulness

Scientific Benefits of Mindfulness

Mindfulness: being aware and synchronized with your environment

Mindfulness is being aware of yourself and staying in sync with your environment. This is often characterized by crossed legs, hands with the palms up on the legs, eyes closed, in complete silence.

Mindfulness-acceptance-awareness-Present momentThere are different definitions of mindfulness. Another definition is: focused energy in peace and quiet regardless of the physical position regardless of the environment. Mindfulness is a practice that we can all use in our hurried and stressful lives.

Science has discovered that the benefits of mindfulness-based meditation can be phenomenal.

The very old practice of meditation, especially mindfulness meditation, has gained more and more popularity. More and more adults and children are doing it regularly. The health benefits can be enormous.

Mindfulness is the old practice to connect body and mind and to become more aware of the moment. There are various meditation styles, the most popular are:

  • Focused attention (Vipassana)
  • Transcendental meditation
  • Zhi Neng or Chi Neng Qigong (meditation in motion)
  • Guided meditation
  • Yoga
  • Mindfulness

Most techniques originated from a religious or a spiritual context. But the present practice falls outside the traditional practices.

Mindfulness is a specific approach that can be used on its own or in combination with other meditation techniques.

What is Mindfulness

Mindfulness is usually defined as “attention in a special way, in the moment, not judgmental”. Mindfulness meditation has been extensively studied in health studies. In the scientific literature, you can find it as Mindfulness-Based Stress Reduction (Mindfulness-Based Stress Reduction / MBSR) or Mindfulness-Based Cognitive Therapy (MCBT). Both are meditation training methods.

Benefits result from stress reduction

Mindfulness seems to help in a broad spectrum of health and mental conditions. It is not entirely clear yet, but the general relationship seems to be stress reduction.

Be in the momentStress has a major influence on the functioning of the brain and body. Mindfulness reduces stress and therefore, among other things, brain and hormonal reactions in the body.

This is important because many diseases are caused or exacerbated by stress. According to the scientists, this is the key for the many benefits. My view is that stress takes a huge amount of energy from people, both physically and mentally.

When you have less stress, you have more energy left to heal as well as to focus your mind on what you want to achieve.

 

  1. Mindfulness relieves pain

If you suffer from neck, back, shoulder and other physical complaints/pains, it is likely that part of the pain is between the ears (according to a study published in April 2011 in the Journal for Neuroscience).

rest and pain - meditation and pain

The research showed that doing 80 minutes of mindful meditation can reduce pain by half. This research supports another study conducted by the University of Montreal, of which 13 Zen meditators were investigated.

All meditators had at least 1000 hours of exercise on it. They were compared with a group of non-meditating people to discover whether the practice of regular meditation could change the perception of pain. Zen meditators have a higher pain threshold than people who do not meditate.

2. Mindfulness improves our sex life

Mindfulness improves our sex lifeThis is done by bringing your thoughts back into the moment. The research, published in the Journal of Psychosomatic Science, found that mindfulness meditation training, in which the thoughts are brought back in the moment, can help the woman to improve her sexual experience (and also in the man).

Often a self-deifying internal dialogue occurs in the mind of the woman, which prevents her from enjoying the sexual experience to the full.

HBO women who meditate are more excited by viewing erotic photographs than those who did not meditate.

3. Mindfulness makes us smarter and improves decision-making

A UCLA study published in 2012 in the Journal “Frontiers in Human Neuroscience” found that people who meditated over a Mindfulness makes us smarter and improves decision-makinglonger period of time have a greater amount of gyrification, or simply put it, have more folds in the brain cortex than people who do not meditate.

The extra fold, an ie larger surface area of the brain, enable the meditators to process information much faster than others and avoiding being stuck in the past.

As a result, the thinking process is not disturbed and you come to decision making more quickly.

With only 15 minutes of practicing a focused meditation, you can get yourself out of your thoughts, make judgments, remove prejudices from your brain and help you to think clearly.

4. Mindfulness improves the mood

Mindfulness improves the moodA group of marines, who were preparing to be sent, spent 2 hours a week on mindfulness meditation for a period of 8 weeks.

The group showed significant improvement in mood and working memory compared to marines who had not meditated.

The investigating scientists saw that practicing mindfulness meditation in extremely stressful and emotional situations, such as a war, led to more alertness without much emotionality.

It provided, as it were, a mental weapon kit.

 

5. Mindfulness increases the capacity to feel empathy and activity for others

Despite the violence that tears up his country, the Dalai Lama always remains friendly and full of compassion.

The secret to this is that the unshakeable grandeur of the banished Tibetan Leaders is probably anchored in his mindfulness meditation.

Regular mindfulness practicesA study conducted by the Northeastern University College of Science showed that even after a short meditation intervention the participants showed 50% more compassion.

In another study published in 2008 in the PLOS ONE journal, the brain of experienced and undiscovered meditators after a compassionate meditation of Tibetan leaders showed more activity in the brain regions of empathy.

Mindfulness increases resilience and balance

Richie Davidson, a neuroscientist, and Paul Ekman, one of the world’s greatest researchers in the field of emotions, have conducted a series of studies on the right hand of the Dalai Lama; Lama Oser – a European monk has more than 30 years of meditative experience.

The researchers found that Lama Oser’s left and right prefrontal cortex activity ratio (measured with an MRI scanner and compared with a sample of 175 people) shot quite literally out of the graph. His prefrontal cortex activity ratio asymmetry gave rise to insane levels of balance, well-being and resilience to setbacks. This was largely all attributed to his discipline of mindfulness.  https://www.lionsroar.com/the-lama-in-the-lab/

6. Mindfulness against anxiety and depression

Mindfulness against anxiety and depressionMindfulness has a direct influence on mental health. The evidence is the strongest for anxiety disorders and depression. Two of the most common mental health disorders.

Anxiety disorders

Anxiety disorders can cause chronic excessive and often uncontrollable worries. Unfortunately, in 60% of cases, this is not solved with conventional techniques of medication and psychotherapy. Research indicates that mindfulness can help.

In a clinical trial, 89 patients with anxiety disorders were divided into two groups. One group did an 8-week MBSR program, while the other group received 8 weeks of stress management training. Members of both groups already showed improvement in one or more sessions. The MBSR group showed the greatest improvement. Other studies clearly saw improvements, especially in mindfulness in addition to the use of medication.

Depression

Clinical depression is a complex disorder characterized by depression and avoidance of social contacts and activities. Conventional treatment includes medication and psychotherapy. Unfortunately, there is a lot of relapses or patients do not stick to the medication regimen. Mindfulness can prevent relapse for those who do not want maintenance medication (antidepressants).

Depresions and Mindfulness'In a study there are three groups of patients who participate: 1 placebo group, which slowly reduced its medication and received placebo pills instead, 1 group that gradually reduced antidepressants and received an 8-week Mindfulness Cognitive Therapy program (MBCT) and 1 group that had been deprived of its depression and administered a maintenance dose of antidepressants (under clinical supervision).

Compared with the placebo group, the other two groups showed a reduced risk of relapse. Take into account that the mindfulness group no longer received medication. Data from several studies show that treating patients with mild depression with antidepressants and mindfulness are similar. In no way is it that people with depression have to stop taking their medication. Everything must be done under the supervision of the treating experts.

  7. Mindfulness and Slimming

Obesity has more than doubled in the last 3 decades. More and more research is being done into prevention and the Mindfulness and Slimmingtreatment of obesity.

Mindfulness is promising. It helps reduce stress and especially overeating due to stress. By mindfulness, you can better distinguish between hunger and satiety (mindful eating).

However, there are still no clear conclusions to be drawn regarding mindfulness. More research needs to be done.

A clear positive result has been observed in people who are obese but have not yet achieved a result in people who are overweight.

Mindfulness and Metabolic Syndrome Risk Factors

The metabolic syndrome is a collection of symptoms that increase the risk of cardiovascular disease and diabetes.

You have the metabolic syndrome when:

  • Signs of Metabolic SyndromeYour waist size is more than 102 cm in men and more than 88 cm in women
  • High triglyceride level
  • Low HDL cholesterol
  • Increased blood sugar
  • High blood pressure

Observation has shown that the metabolic syndrome is unusual among those who engage in mind-body exercises, including mindfulness.

Small clinical studies have investigated cause-effect in the relationship between metabolic syndrome risk and mindfulness. An improvement was observed in the metabolic syndrome in studies in which body weight was reduced.

In a study involving 194 obese adults, a group received diet and exercise (training) advice and the other group received the same advice and a full day mindfulness retreat. The mindfulness group showed significant and much greater improvements in cholesterol and triglyceride levels after 18 months.

8. Mindfulness improves the attention to tension and focus

The apparent nonsense Zen exercise of “thinking about not thinking” has shown that you can increase your attention span Mindfulness improves the attention to tension and focusby freeing the mind from distractions.

In 2008, a study was published in the PLOS ONE news journal, of a Zen meditation training in which the person is alert and aware of his posture and breathing while ignoring all errant thoughts.

The research discovered various activities in the brain connected with spontaneous thought outbursts and wandering spirits. It was found that the brain returned to “Zen mode” more quickly despite a rather lengthy distraction.

Faster than with people who did not do meditation training. The ability of people to keep the focus and attention on a boring stimulus improves considerably with mindfulness.

9. Mindfulness slows down the degenerative process

A pilot study led by researchers from the Beth Israel Diaconessen Medical Center suggests that the positive changes in the Mindfulness slows down the degenerative processbrain related to mindfulness meditation (stress reduction) may be the answer to delaying age-related disorders, such as Alzheimer’s disease and dementia.

Alzheimer patients, who participated in an 8-week mindfulness-based stress reduction program, showed less cognitive decline than the second group that did not participate in the program.

Even better was that the group that participated in the program reported a higher level of well-being, which also helps recovery/healing.

 

10. Mindfulness meditation and the gut microbiome

For the meaning microbiome see here (https://www.microbe.net/2015/04/08/what-does-the-term-microbiome-mean-and-where-did-it-come-from-a-bit-of-a-surprise/); microbiome is the genetics of all bacteria in the human body. The human body is full of bacteria. The collection of all bacteria is the human microbiome, generally found in the intestines. Changes and imbalances in the microbiome are one of the causes of inflammation, weakened immunity and possibly weight gain. Small early studies on humans have established a link between psychological stress, stress hormones and changes in the composition of the micro bacteria.

In theory, this means that mindfulness-based stress reduction can be a way to prevent negative changes in the microbiome. This is a conclusion that can be drawn from studies with mice that were placed in stressful circumstances. Increased stress seems to dramatically change the type of bacteria in the intestines of mice, as could be observed repeatedly. Interestingly, the change in the bacteria did indeed increase the inflammatory factors in the blood. This is a very important implication for many health conditions. In order to draw clear scientific conclusions, more research needs to be done. It is almost certain that psychological stress leads to changes in the human microbiome, weakening immunity and is also responsible for several diseases.

Irritable Bowel Syndrome (IBS) or Irritable Bowel Syndrome (IBS)

https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016

irritable bowel syndromePDS is a common health problem that occurs in 15% – 25% of people (10% of the world’s population). The exact causes are unknown, probably it is several factors that lead to PDS. Imbalance in the gut microbiome, stress and other psychological issues are assumed to be triggered.

Looking at the influence of mindfulness on all the triggers makes it particularly likely that mindfulness PDS will help patients with recovery. A study of a group of 43 patients showed that the group that received mindfulness training realized a stronger reduction in symptoms than the group that received standard medical treatment.

These improvements in recovery were still present after 6 months. Other small studies have shown that 30 minutes of mindfulness helped with PDS symptoms. However, the studies were not really scientifically arranged. Nevertheless, a significant indication that mindfulness helps.

11. Mindfulness improves creativity

The two main issues that have to do with determining creativity level are:

Divergence in thinking (coming up with many ideas) and convergence in thinking (bringing the ideas together in a brilliant concept).

Scientists at Leiden University, led by the Cognitive Psychologist Lorenza, studied the effects of two types of meditations on divergence and convergence. They found that through mindfulness meditation both divergence and convergence were significantly improved. Interestingly, the type of meditation had an effect on what type of thinking creativity was improved. For example, free association meditation improved divergence more than focused attention meditation.

  12. Mindfulness reduces the feeling of loneliness

Mindfulness reduces the feeling of lonelinessA study at the Carnegie Mellon University led by J. David Creswell scrutinized 40 adults. They discovered that after 30 minutes of meditation per day for 8 weeks, the feeling of loneliness diminished.

This is important because reduced feelings of loneliness coupled with increased compassion and resilience can lead to an incredibly happy, happy and fulfilling meaningful life.

What Creswell wants to remind us: “It is as important to train your brain as training your biceps in the gym”.

13. Mindfulness Meditation and Pregnancy

Stress during pregnancy has been linked to negative health outcomes such as pre-eclampsia (http://www.news-medical.net/health/What-is-Pre-eclampsia), high blood pressure, low birth weight. Small studies have shown that mindfulness during pregnancy can reduce stress. In a study of 74 pregnant Indian women (squaws), the participants who did mindfulness sessions twice a week for 5 weeks experienced much less stress than the control group. This suggests that mindfulness can have very positive effects on the daily stress that is experienced.

14. Mindfulness meditation and cancer

In 2012 there were 14.1 million new cases of cancer worldwide. The number of new cases is expected to increase by 68% until 2030. Mindfulness has shown to realize significant improvements in symptoms and side effects in the treatment of cancer. This includes, among other things, stress, anxiety, depression, vitality, fatigue and sleep levels. Studies show that mindfulness can counter the progression of cancer, particularly in breast cancer. How this works is still under investigation, but stress reduction seems to play a key role.

Research with three groups of cancer patients, a group of 53, and two groups of 26 patients showed that the control group had much shorter telomeres than the groups treated with mindfulness and with supportive expression therapy. Telomeres protect the structure of the DNA (https://en.wikipedia.org/wiki/Telomere). Short telomeres are associated with disease progression and increased mortality (in breast cancer and leukemia).

Although a large number of promising results have been achieved, it is still true that this is a young field of research.

The normal life

Mindfulness in your daily lifeIt is a very busy and busy world. You fold the laundry while keeping an eye on the children and watch the TV with the other eye. You plan your day while listening to the radio and on your way to work. You eat while you meet.

You are in a hurry to do all your tasks and finish.

You lose the connection with the moment – do you remember how the food tasted, was it good?

You miss all the feelings that are connected to the individual moments. Did you notice if you were equipped this morning or that the apple trees were in bloom?

Mindfulness focuses on your attention with “intent” at the moment.

Start yourself with mindfulness

For the beginners, I refer to my previous blog for an exercise to start with mindfulness.

https://ourhealthandwellness.com/5-reasons-to-meditate

Some types of meditation require concentration, rehearsal of a sentence or focusing on a feeling or breathing, where you let go of the many thoughts that come up, without paying attention to it. Concentration meditation, just like other activities such as Tai Chi, yoga, Zhi Neng Qigong, can bring about a relaxation reaction. This, in turn, is very important for the way your body and mind respond to stress.

Mindfulness meditation builds on concentration exercises.

How it works:

  • Go with the flow: In mindfulness meditation, when you concentrate, see the flow of thoughts, emotions, body sensations without judging good or bad.
  • Focus: You will also experience external observations, such as sounds, images, touches that are part of the experiences in the moment. The challenge is not to hook on an idea, emotion, sensation or get caught up in thoughts of the past and the future. Instead, you look at the coming and going of thoughts in your mind and discover which mental patterns are a sense of well-being or suffering.
  • Stay in it: Sometimes the process does not seem to relax at all, but over time it provides stronger feelings of happiness, joy and self-awareness as you begin to feel more comfortable, with a broader field of experiences and sensations.
  • Practice acceptance: Above all, mindfulness is about accepting everything that comes up in your consciousness at every moment. It is also a kind of forgiveness for and of yourself.
  • Very gentle steering: When your mind wanders into planning, daydreaming, or criticism, then observe where it went and send it gently back into the sensations of the moment.
  • Do and keep doing: If you missed your planned meditation session, just restart. By practicing accepting your experiences during meditation, it becomes easier to accept what comes your way during the day and to accept it for the rest of the day.

Informal mindfulness

Informal mindfulnessIn addition to formal (regular form of) meditation, you can also practice mindfulness in a more informal way.

You can do that by focusing your attention on your sensations from moment to moment during your daily activities. This is done by the opposite of multitasking, ie single-tasking.

You do one activity at a time and you give it your full attention and attention. For example, while you are flossing your teeth, petting the dog or eating an apple, it is difficult, also slowing down the process and the quality of the process.

You are not totally or not at all in the moment, while it is all your senses in charge.

Learn to stay in the moment

A less formal approach to mindfulness can also help you stay in the moment and fully participate in your own life. You can, therefore, take every task to practice informal mindfulness.

Whether you’re eating, showering, walking, touching your partner, or playing with your child or grandchild, stay in the moment and devote yourself completely to that task and feel and experience all the sensations of the moment.

The following points can help you:

  • Start by bringing your attention to the sensations in your body
  • Breathe in through the nose, allowing the breath into your lower abdomen. Let your abdomen completely expand.
  • Now exhale through the mouth
  • Notice and perceive the sensations of every inhalation and exhalation
  • Proceed slowly with your task with full open feeling and perception
  • Let your senses work fully. Note each image, every touch, every sound, every scent so that you can fully enjoy the sensation and enjoy it.
  • When you notice that your mind is wandering off from your task you are doing, gently bring your attention back to the sensations of the moment.

Start with mindfulness meditation

I assume that, if you were not convinced, you now see the usefulness of mindfulness through all scientifically proven results or the combination of these with other forms of meditation that you were already doing.

Start with mindfulness meditation

Invest in yourself

The effects of mindfulness meditation are increased as you do it more; the more you do it the stronger and better the result. For a lot of people, it takes about 20 minutes before the mind comes to rest.

When you’re ready for more, Jon Kabat-Zin, Professor Emeritus, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, advises 45 minutes of meditation for at least 6 weeks.

In the beginning, you can, of course, do shorter periods and slowly expand to longer periods of meditation.

More techniques for stress reduction

Behalve mindfulness zijn er meer technieken die snel leiden tot stressreductie en ondersteuning van heling en het voorkomen van ziekten zoals Neuro Emotionele Integratie, Emotionele Balans, Omega Health Coaching, systemen waarin diverse werkende factoren zijn opgenomen, waaronder ook de effecten van mindfulness. Geleide meditatie, zoals bovenin dit artikel genoemd, heeft empirisch veel positieve resultaten opgeleverd.

Check out: Meditation and Psychotherapy: A Professional Training Course for Integrating Mindfulness into Clinical Practice

Meditate to lose weight, 5 minutes a day!


Meditate to lose weight, 5 minutes a day!

Meditation. It calms your brain, makes you (10%) happier and helps you work and live better meditation for everyone, without hippie kind of circumstance and with all beneficial effects, in at least 5 minutes per day.

A considerable percentage (10%), for such a simple action that anyone can execute without expenses, resources or complicated situations. Yes you too, because meditation is just for people who are on the ground with both feet, in the middle of a busy life. Meditating has little to do with transcendental spiritual experiences, dream catchers and hippie states.

The final conviction came for me from the fact that everyone who has to deliver top performances meditates; athletes, doctors, lawyers, students, military and CEO s do their best to be better in their profession and happier in their lives.

“Happiness is a skill that you can learn”. You can learn happiness … By training the lucky muscles in your brain with – of course – meditation.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Meditation to lose weight it will help you with that hunger feeling

Leave snacks, sweat for hours at the gym, and drink lots of healthy shakes. Some of the best known ways to lose weight. However, there are many more ways that can help you lose weight. For example, meditation is a very good tool for losing weight. Below you can read what meditation can do to prevent obesity.

Emotional eaters

Hungry-EmojiMany people who are dealing with obesity are emotional eaters. Factors such as stress and tension can have a very negative effect on weight. The emotional eaters do not eat because they are hungry. Emotional eaters simply eat because food makes them happy. But of course nobody is really happy after an eating mood swing. After all, you wanted to lose weight. So the joy is short-time.

Prevent emotional eating through meditation

Emotional eaters benefit greatly from meditation. Through meditation, you come into better contact with your feelings and thoughts. You are more aware of actions, and there is more peace in your head. Meditating significantly reduces stress. As an emotional eater you no longer have such a need to eat away the stress. But also through meditation, you can switch the band you have with food. And see if that hunger feeling is real.

How does meditation work?

By meditating you mainly learn to listen to yourself. After all, you do not think about your own feelings in daily life. Many people are very busy with work, children or hobbies. By meditating you can really come to yourself.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your running shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Pillow with text Do Not DisturbYou learn to deal with moments more consciously. Stand still for a moment with beautiful thoughts. And the peace you create them can help you lose weight immensely. Tackling overweight through meditation is far too often overlooked. But it is right to tackle the deeply rooted problems. And also to stay cheerful, slim and healthy in the long term

 

What do you need during meditation?

When you start meditating, there are generally four important points.

  1. A quiet space
  2. A comfortable posture
  3. Focus
  4. Openness

The quiet space is important because you do not want to be distracted during meditation. You can also concentrate better if you have a comfortable posture. Whether you stand, sit or lie does not matter much. The most important thing is that you are not only concerned with the fact that you are comfortable.

Focus is important. You can focus on a particular mantra, or just on emptying your head. Finally, openness is important. Do not be too easily put off by your own thoughts. It does not matter if you suddenly think of something completely different. Then just try to go back to your focus.

Start exercise

A good exercise to get in touch with your body is the body scan. You do this exercise in a quiet room, in a comfortable position. First start focusing on your breathing. Then you can start scanning. Check every part of the body. Feel consciously and attentively what you feel about that part of the body. Do this really from your toes to your head. By repeating this exercise often, you learn to be much more aware of your body.

Special exercises to lose weight

If you start meditating to change your relationship with food, you can get a lot of tricks out of it. For example, a known method is the break. Do you fancy a snack? Then count consciously to ten and see if the draft is still there. Often you find out that the sentence has disappeared. Eating the snack suddenly does not seem as necessary as ten seconds ago.

Mindfulness is also a valuable lesson that you learn during meditation. You can enjoy yourself better through mindfulness. You learn to eat and drink consciously. Do not just chew away a sandwich, but stand still with every bite. This ensures that you are full faster. And that you do not feel guilty after eating. But it really has a satisfied feeling about it.

Conclusion

If you are overweight and want to lose weight, you need more than just meditating. It is a good step to also tackle your eating rhythms. And change the relationship you have with food. But it is not that your pounds fly off when you start with this. Healthy and regular eating, and sufficient exercise, remains essential for losing weight.

scale-weights-fitball

Meditating is a tool that makes you fall off sustainable. The focus is not now just a few kilos off. But it is precisely the long-term approach to the source. Why do you eat when there is no hunger? Why do you find comfort in that bag of chips? By meditating you are in contact with yourself again. And that makes it much easier to lose weight.

5 Reasons to Meditate

Meditating: woolly, spiritual in nature, crazy Eastern tradition? Originally perhaps, but since the West has started working with it and scientists have dived into the phenomenon, one thing has become painfully clear: daily just 10 to 20 minutes of meditation leads to a finer, easier, and healthier life. What that means, you read like that here.

It is so very normal for people to go to the gym, or see someone go to the gym. It is at least as obvious when someone has put a lot of time and attention into his or her body. But to notice that someone trains his brain every day, you have to be more careful. And even then you may never notice. Perhaps you describe such a person as calm, friendly, or even wise. Or maybe that person just has ‘good vibes’. While he or she ‘secretly’ perhaps take time every morning and evening to decouple from what Tibetan monks call ‘monkey mind’: that infinite stream of random thoughts, which we all deal with on a daily basis.

Brain training

That is what meditation really is, and also the meaning of the Tibetan word (gom) before: becoming familiar with the moment now. Think about it for a moment. Because what does ‘the moment now’ mean? That is now. You, who now take the trouble to read this blog (thanks for that by the way). And now. Not yesterday, or what you did yesterday. Not tomorrow, or what you think you will do tomorrow. But now. Do you already understand?

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