Category Archives: Healthy

Why Brazil nuts are good for your health

The Brazil nut is a real superfood. You often find the nut in nut mixes, but you can also buy them separately. Brazil nuts are often underestimated, but are very healthy and bring many health benefits!

Where does the Brazil nut come from?
The Brazil nut grows on a tree called Bertholletia excelsa. The tree is mainly found in tropical rain forests and mainly along the banks of the Amazon. The tree needs a lot of water, because it can grow up to 50 meters high and the trunk up to 2 meters thick! It takes 10 to 25 years for fruit to reach the tree.

Once that has happened, the fruits must mature for another 14 months. Every year 40 fruits grow on the tree. The fruit has the shape of a cone and weighs approximately 2 kilos. A fruit can easily contain 20 seeds, we know these seeds as Brazil nuts. There are even Brazil nut trees that are more than 500 years old.

The benefits at a glance
The Brazil nut contains many minerals such as magnesium, potassium, iron, calcium and zinc.
Brazil nuts also contain important antioxidants: proteins, fats and carbohydrates.
The oil from the nut is good for your skin, which is why the oil is now used in shampoo and conditioner.
Rich in vitamins B1, B6 and vitamin E.
The nut contains the important amino acids methionine, cysteine, arginine, glutamic acid and glutamine.
Menopausal women often have selenium deficiency and this has an effect on the thyroid gland. Fortunately the Brazil nut is rich in selenium!
The nut contains fatty acids such as oleic, linoleic and palmitoleic acids that promote the health of people with cardiovascular disease.
The Brazil nut is a good substitute for oily fish , because the nut contains many healthy fats.
Rich in selenium
Brazil nuts is more than rich in selenium. 100 grams of Brazil nuts is already 3500% of the recommended daily allowance! Selenium has many advantages:

Releases energy in cells.
limits the damage of the muscles during exercise.
Selenium is good for your immune system.
Selenium works twice as strong in combination with vitamin E.
Provides strong bones and teeth.
Has the property that it has a positive effect on fighting cancer.
Brazil nuts healthyHow much per day?
100 grams of Brazil nuts is already 3500% of the recommended daily allowance (RDA). If you eat two Brazil nuts a day , this is enough to maintain your selenium and to benefit from the health effects. If you eat too many Brazil nuts in a short period, it is possible to get selenium poisoning. The symptoms are stomach pain, fatigue, itching, skin rash and white and / or brittle nails.

Losing fat for a fit body

Losing fat for a fit body

Belly fat is a major source of annoyance. It seems as if fat is easier to store here than on other parts of our body.

A low carbohydrate diet is the ideal way to lose fat around the abdominal area and other parts of the body. This way you can easily create a fit body. Even without exercise.

What is a low carbohydrate diet?
When you start eating low carbohydrates, you soon notice that this has an effect. You notice that stored fat will burn pretty quickly. You lose weight. At the same time, you can continue to eat tasty food and the number of eating moments does not have to change. With a low carbohydrate it is all about less carbohydrates being eaten. Calories or fats are not considered.

What do you eat during a low carbohydrate diet?
lose fat for a fit bodyDuring a low-carbohydrate diet you are relatively free to eat whatever you want. Provided you stay below a certain number of carbohydrates. With some diets there are guidelines that you must strictly adhere to. With other diets, so-called weekly menus are prepared and this is your common thread. As a rule, few sugars are eaten during a low-carbohydrate diet. In addition, food such as pasta, bread and potatoes are kept to an absolute minimum. You eat a lot more vegetables, fruit to a limited extent by fruit sugars. Do you like to eat protein-rich foods such as meat, fish or nuts? With a low carbohydrate diet this is no problem at all and there are often no restrictions for that. Because this fits within the low carbohydrate regime.

Training for a fit body
Although it is not necessary to exercise for a fit body, it helps to further shape the body by doing muscle training. Your body position will improve and the body will take on a tight shape. This does not necessarily mean that you have lost weight. Muscle training does not really help with weight loss and is especially important for creating a tight body.

Do you want to create a tighter belly? If you have lost a few pounds, you can start with abs exercises. If you effectively start abdominal muscle training, muscle growth will be stimulated and a six-pack may occur. Keep in mind that a tight stomach only becomes visible when you have lost any excess belly fat. Do you enjoy doing abdominal exercises or do you find it important to improve your posture through strength training? Then that can of course be good reasons to start with this. But it will not have a visible effect.

Sushi bowl with marinated mushrooms

 

Greenco marinated mushroomsGreenco marinated mushrooms
The Greenco brand comes with various varieties of marinated mushrooms! I already received a package from them with three different types to make a recipe with, one of the benefits of blogging😉

The package really had to come from Korea so I had to be patient but after 2 weeks I had the pots at home, 2 marinated, 1 of which in olive oil and 1 pickled (inlaid).

Because I love sushi and wanted to make a vegetarian sushi bowl, I recorded a video with it.

Ingredients sushi bowl:

250 gr sushi rice Supplies sushi bowlGreenco marinated mushrooms
1 mango
1 avocado
1 cucumber
pot (280 gr) marinated mushrooms in oil
2 spring onions
2 tbsp sesame seeds, lightly roasted
Dressing:

2 tbsp sesame oil
3 tbsp soy sauce
juice of half a lime
Optional:

nori leaves or chips
Preparation method:

Cook the sushi rice according to the instructions on the package and let it cool.
Peel the cucumber and cut it into long strings with a peeler or cheese slicer.
Peel the mango and cut it into long, narrow segments.
Cut the spring onions into small rings.
Mix the ingredients for the dressing.
Drain the mushrooms.
Finally, peel the avocado and cut it into long, narrow segments.
Arrange all ingredients nicely in a large bowl and divide the dressing, sesame seeds and the optional nori chips.

Is fruit healthy? Or can you do without?

Eat two pieces of fruit a day is the slogan … but is that necessary? Several studies, on the other hand, indicate that fructose is perhaps the most underrated thickener. That is why in some diets the eating of fruit is also limited. So? Two pieces of fruit per day or not? I am trying to answer that question here.

Is fruit healthy?

Let’s answer that question first … I will not turn around the hot knit … fruit can be very healthy! Fruit is mainly known for the large amount of vitamins, dietary fiber and antioxidants in fruit. And it is indeed true that it is good for our body. But that is of course not the only thing in fruit. For example, an orange and an apple contain more than 23 grams of sugars (fructose) and that is less good for us. But this is just the ‘short-the-bend’ reasoning … technically you could say that you better eat vegetables, because then you have the vitamins, the fibers and the antioxidants, but not the sugars. But fruit, on the other hand, is tastier and easier to carry on the road.
So is fruit healthy ? I searched online for research results and the good news is that with normal quantities of fresh fruit, fruit is indeed healthy for you. Now I can imagine that you think “why the hell are you writing this article? Didn’t we all know this? ”… That’s right. But more and more diets prescribe a limited sugar intake and even fruit is then excluded, or limited to a minimum. And then the question arises … can you live without fruit if it is that healthy?

Can you go without fruit?

The answer is “yes.” Every person can stay healthy his entire life without having eaten a single piece of fruit in his life. In fact, it is only since we have cooled transportation and heated greenhouses that it is possible to eat fruit at all outside the harvest season.
You can get enough vitamins, dietary fiber and antioxidants from vegetables and nuts. So if your diet prescribes not to eat fruit, you don’t have to worry that your body will give up after a few months. However, you must ensure that you eat enough greetings, meat and nuts … and you do not make any concessions there.

Then why would you exclude fruit at all?

As described earlier, fruit is simply healthy. And if you eat fresh fruit, it is almost impossible to “overeat” with fruit. Yet there are reasons to ignore fruit (for a large part). For example if you eat low carbohydrate. Low carbohydrate diets are aimed at bringing your body into a state of ketosis . This means that your body mainly draws energy from fats due to a lack of glucose (sugars / carbohydrates). This significantly increases your fat burning. A diet based on ketosisleads to unimaginable results when it comes to fat loss and weight control. In such a case, it is no disaster if you no longer eat fruit.

Just for the fruit lovers … why is fruit so good for us?

Fruit is full of fiber, water, vitamins and antioxidants and has a high chewing resistance. Due to the high chewing resistance and the slow digestion of the fruit, the fructose enters very metered in the liver. As a result, with a normal diet (low in carbohydrates) there will be little or no insulin peak. Our body can deal well with fructose that comes from fresh fruit, because the fructose is released in doses. Fructose in foods other than fruit do not have these benefits !! Fructose candies or added fructose is not healthy.

Conclusion

Fruit is healthy and in a non-carbohydrate diet it is certainly advisable to eat some fruit every day … if only because it is so delicious! But you can also do fine without fruit if your diet requires it.

How protein shakes help me lose weight

For a while I have been using proteins to lose weight. Inspired by the book by Timothy Ferriss, I went looking for scientific studies that found that a low-carb, but high-protein and fat-rich diet was healthier and produced better results. Losing weight with proteins is HOT! The scientific evidence appears to be in large quantities and the results do not lie. At the bottom of the article I have listed the 3 most important studies that show that weight loss works with proteins. The light was therefore green and I started the diet (or actually diet) of Timothy Ferriss.

Quite soon after I started the Timothy Ferriss diet ( body a body book ), I started protein shakes. The Timoty Ferriss diet is based on protein intake and low carbohydrate eating. But to make a good start, it is important to start your day with a breakfast free of carbohydrates and an intake of at least 20 grams of protein.

The first week I started in the morning with 3 eggs with a little Zaanse mayonnaise, 4 slices of bacon and two large glasses of water. But after two weeks the eggs came out of my throat. You still have to do quite a bit to get those 20 grams of protein. And it is almost the basis if you want to lose weight with proteins. That is why I started looking for an alternative to the eggs. So you can start with 200 grams of chicken fillet, a generous salmon steak … but yes … who wants to get up early in the morning?

The outcome: Protein shakes
A turbulent diet period began … 🙂Protein shakes soon seemed the solution, but the road to the perfect shake was a long one. I tried maybe 10 different varieties … one even dirtier than the other! Some had
a very bad taste, others just couldn’t be plum and others didn’t really have a good impact on my diet.

I ended up with  these protein shakes because of the natural ingredients. The taste is great and there are few carbohydrates in it (which is very important!). I take about 1 scoop every morning and mix it with 250ml almond milk. My experience is that if you start your day with this, you will last at least 4-5 hours … without getting hungry. Eat some more fat (a handful of almonds for example) and the 4-5 hours after breakfast your body is burning fat. I lost more than 10 kilos with this!

Why proteins help in burning fat
Proteins prevent large fluctuations in your glycemic index. A low glycemic index means that the diet contains carbohydrates that are absorbed slowly by the body. This gives you a feeling of satiety for longer during the day. As a result, you do not feel hungry all day long and saying no to delicacies becomes much easier. [ 1 ] This forms the basis for weight loss with proteins. Of course there are more factors that play a role, but this is the most important.

You also need proteins to build and restore your muscles. And this is really not only important if you want to body build! Every effort you make causes small cracks in your muscles. Your body repairs those cracks with the help of proteins. If you do not get enough protein, your body will not repair those cracks at all or not enough … and then you break down muscles. People who exercise lightly also benefit from it. Mix the proteins with water and not with milk.

Why losing weight with proteins has no yo-yo effect
The reason why many diets cause a so-called ‘yo-yo effect’ is that many of those diets are used for calorie restriction. And calorie restriction leads to a number of reactions in your body, of which these two reactions provide the yo-yo effect:

Your body does not get enough energy to keep your body running properly. From ancient times it is genetically determined that our body will use less energy (and therefore calories) to survive. Your body goes into a kind of ‘fuel-efficient mode’. As a result, your body starts to prepare for difficult times … and it does so by building up fat reserves. So as soon as you stop your low-calorie diet, your body starts storing like crazy.
In addition, because your body doesn’t get enough energy, your body starts looking for natural energy sources in your body. A source that can always provide the body with energy are the proteins. And your body gets it from, among other things, your muscles. Your body will therefore break down muscles to get energy. And your muscles use a lot of energy, which means that you will use even fewer calories at rest. In addition, less muscle mass ensures less burn. If you are going to lose weight with proteins, you do not have that problem.
And so after your diet it seems as if every pound goes through your mouth, directly clinging to your hips and stomach … and actually that is true. Although with the best of intentions, because your body wants to prevent it from having to draw energy from muscles the next time.

Do I have to eat completely low in carbohydrates?
You don’t have to! I have benefited a lot from it myself and feel better since I did it, but…. it is not necessary. You can lose weight with protein shakes by just doing your breakfast low in carbohydrate with a protein shake and some fat, then you will get through the day whistling. No hunger, no muscle breakdown and more resistant to impulsive binge eating. Of course, the effect is 10 x greater if you eat completely low in carbohydrates. In fact … that is easier to maintain. But starting with baby scoops is better than not starting😉

Some small tips
This protein shake works best for me and I think the tastiest tastes (with free shake cup)
The book by Timothy Ferriss is highly recommended
For me, losing weight was a little faster when I started taking  these caffeine tablets  (don’t you bounce;))
Studies that endorse my experience
Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents
A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women
Comparison of energy-restricted very low-carbohydrate and low-fat diet on weight loss and body composition in overweight men and women

Low carbohydrate food
On this blog we write a lot about low carbohydrate eating and low carbohydrate diets. Read more about the low- carbohydrate diet.

Fish reduces the risk of depression in women

Eating fish twice a week reduces the risk of depression in women by 25 percent. This is the conclusion of a study by the Menzies Research Institute.

The team followed more than 1,400 men and women aged 26 to 36 for five years. The participants kept track of what they ate, including which types of fish. Data on their mental health were also kept. Even after correction for other factors such as smoking, weight, exercise, alcohol consumption, level of education and occupation, there appeared to be a connection between eating fish and depression.

Women who ate fish once a week were found to have 6 percent less risk of depression. Women who put fish on the menu twice a week had a 25 percent lower risk of depression. In men, no link was found between fish consumption and depressive symptoms.

Men
Why fish has this effect on women, but not on men, the scientists don’t know yet. Possibly the omega-3 fatty acids in fish in combination with the female sex hormones estrogen and progesterone ensure that the female brain functions well. It is possible that men already get more omega-3 fatty acids from other sources, for example from meat. The results of the study appeared in the American Journal of Epidemiology.

‘Tomatoes improve sperm quality’

Tomatoes have a positive effect on the quality of sperm. According to research published by the Cleveland Clinic. According to American researchers, the substance causes lycopene, the substance that causes a tomato to be red, that the amount of sperm increases by about seventy percent. The quality of the sperm also increases.

For the research, the scientists studied the data from twelve different studies around the world. All these studies showed that lycopene ensures that the number of sperm cells present increases and that the seed starts to swim a lot faster. According to the research leader, Ashok Agarwal, the studies clearly demonstrated the positive effect of lycopeem on sperm.

Follow-up investigation
Previous studies have also shown that lycopene reduces the risk of prostate disease. The research team immediately started follow-up research and will, among other things, study the effect of taking lycopene supplements in men who are inexplicably infertile. The results of that investigation are expected next year.