Muscles = Your Secret Weapon for Weight Loss
You often hear it: “muscle mass helps with fat burning.” But how does that actually work? Muscles use energy — even at rest. The more muscle mass you have, the…
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Protein brownie cake
This nutritious brownie cake is packed with protein and ready in just 5 minutes. Perfect as a wholesome snack or dessert! Ingredients (for 1 serving):• 50 g almond flour• 1…
Summer Smoothie Bowl with Raspberry & Coconut
A colorful bowl that nourishes your body and boosts your mood. Fresh, fruity, and protein-rich — just what you need on warm days. Ingredients (for 1 bowl):• 100 g frozen…
Sound as Medicine: The Power of Beats
Do you sleep restlessly? Or struggle to focus? Try listening to binaural beats. These are special sound waves that help your brain enter a certain state — from deep relaxation…
Brain Boost: 60-Second Memory Challenge
Your brain gets stronger when you train it. This simple exercise improves your working memory, focus, and mental speed — and you can do it anywhere! How it works: Find…
Longevity Workout: A Longer, Healthier Life
Want to stay fit longer, with a sharp mind and strong body? This short but powerful workout is based on key longevity markers — factors linked to healthy aging. You’ll…
All About Veganism
Plant-based eating is becoming increasingly popular. Many people opt for vegetarian food, but the number of vegans is also growing. In this article, you’ll learn all the ins and outs.…
Easy Japanese Salmon Packets
This will win over your mother-in-law! Great for the BBQ or the oven.Salmon contains omega-3 fatty acids that help protect your body against cardiovascular disease. Ingredients for 2 people 2…
A More Enjoyable Life
Here are 8 actions that can make your life increasingly enjoyable. Limit screen time, cherish relationships, and do everything with full attention. Wake up earlierAn extra 15 minutes gives you…
Egg or No Egg
Eggs are part of the recommended food groups. They contain many beneficial nutrients such as vitamins, minerals, and proteins. But how long should you boil an egg? Starting eggs in…
Sleep Routine
Do you often struggle to get up and feel groggy for the rest of the day? Try building a sleep routine! Everyone knows that tired morning feeling that no espresso…
Stand Up Paddling
If you’ve spent a lot of time near the water this summer, you’ve probably seen them already: paddle boarders! In a short time, stand up paddling has become extremely popular…
Sweet Potato Salad with Goat Cheese
Craving a fresh salad in this summer weather? But still want a satisfying, filling meal? Try this sweet potato salad with goat cheese! Ingredients for 2 servings 1 sweet potato…
Reducing Meat Consumption
Do you want to eat less meat but don’t know where to start? With the following tips, you can begin right away. Eating less meat is good for both the…
A Relaxed Departure
Going on vacation can sometimes bring stress and restlessness. Do you have everything with you? Have you wrapped up your work? Did you forget to arrange anything? A checklistA checklist…
Vacation Workout
Working out on vacation? You can do this workout anywhere — even when you’re away from home! WorkoutThe following exercises make for a great workout without any extra equipment. Perform…
One Pot Pasta
A delicious pasta with tomato sauce — and you only need one pot! Perfect for camping or simply enjoying a fuss-free meal at home. Ingredients for 2 servings: 150 g…
Eating on Vacation
Keeping up your healthy routine with regular meals and smart choices can be challenging while on vacation. But with the following tips, you can still make responsible decisions — even…
Looking Forward to Something
Do you currently have something to look forward to? Looking forward to something can actually boost your mood! As an adult, life can sometimes feel less magical — but that…
Tofu Satay
Satay with a twist! Ingredients for 6 skewers: 300 g tofu 60 ml ketjap manis (sweet soy sauce) 5 ml oil (for frying) ½ tsp curry powder ¼ tsp ground…
Eating Speed
You might not really think about the pace at which you eat — but your eating speed can definitely influence your weight. When you eat quickly, your body doesn’t have…
Time to Recharge
A massage is often seen as a treat for yourself — but it can also offer a wide range of positive effects. And not just during the massage, but afterward…
Training Level
Over the past few months, many athletes have had to scale back the intensity of their workouts. Maybe you trained at home with dumbbells or went outside for some extra…
Pasta Salad with Smoked Chicken
Here’s a tasty recipe for a summery pasta salad! Ingredients for 2 servings: 150 g whole grain pasta 200 g smoked chicken 1 zucchini 150 g green peas 150 g…
Alcohol-Free
There are more and more alcohol-free drinks coming onto the market, and this trend shows no signs of slowing down. Since 2010, Dutch beer brewers have even reported a 285%…
Happy Eating
Can food improve your mood? It’s becoming increasingly clear that what’s on our plate affects not just our body, but also our brain. Skip quick sugars Think a pastry, glass…
Muscle Soreness
Do you need to have sore muscles after a workout to know you trained well? The idea that “the more sore you are, the better the training” is a common…
Conscious Relaxation
Do you often feel tension in your face or jaw? Do you breathe quickly or shallowly, or feel pressure in your chest? Do you get angry, frustrated, anxious, or nervous…
Granola Recipe
Now that we’re spending more time at home — and perhaps also more time in the kitchen — this is the perfect moment to make your own granola! By combining…
Training Outdoors
Now that gyms are closed, it’s important to stay active! Outdoor training is a great option, as long as we keep enough distance from others and don’t have any health…
Your Own Vegetable Garden
It might still seem early in the year, but March is the perfect time to start planting your own vegetable garden. Having your own garden is not only fun, but…
Sustainable: Seasonal Fruit and Vegetables
Would you like to eat more sustainably? One simple way is to buy fruit and vegetables that are in season. This is not only cheaper but also better for the…
Recipe: Sticky Tempeh
Tempeh, a traditional Indonesian soy product, is a block of compressed, fermented soybeans. It’s a nutritious meat substitute and can be used in all kinds of dishes, like salads, rice…
Strength Training – The Benefits
The benefits of strength training are numerous—both mentally and physically! Provided the training is gradually built up and the exercises are performed with proper form. What exactly is strength training?Strength…
Trouble Getting Up in the Morning
Your blankets are cozy, it’s dark and cold outside, and all you want is to close your eyes and roll over. Do you always have trouble getting out of bed…
Meal Prepping
Meal prepping – the act of preparing food in advance – has many benefits and doesn’t have to be difficult. Here are the top three advantages: 1. Meal prepping saves…
Hummus Recipe
Hummus is becoming increasingly popular. These days, it comes in many different varieties and flavors and is available in nearly every supermarket. But is hummus actually healthy, and how can…
Caffeine and Sports
Drinking up to four cups of coffee a day fits within a healthy diet. But what about caffeine for athletes? Can it enhance athletic performance? Caffeine stimulates the central nervous…
Calm Your Mind
Often we try to add things to our lives to make them more enjoyable, but usually it helps more to take something away. Improve your concentration, find more peace and…
Gut and Brain
More and more research is showing a direct connection between the condition of the gut and the brain. When you experience stress, you often feel it in your stomach —…
Sustainable Food
Sustainable food is becoming increasingly popular in the Netherlands. It means that both producers and consumers treat people, animals, and the environment with respect. It’s not just about the environment…
Oatmeal Kruidnoten
In the Netherlands, Sinterklaas and his helpers have arrived in the country again. The pepernoten and kruidnoten have been in stores for several weeks. But what’s the difference? Kruidnoten taste…
Nutrition and Sleep
The timing of your meals and the type of food you eat can influence the quality of your sleep. Below are some do’s and don’ts for a better night’s rest:…
With or Without Peel?
Should we eat fruit and vegetables with or without the peel? What’s healthier?Eating the skins of fruits and vegetables helps reduce food waste — but are these peels really as…
Pumpkin Soup Meal
October 31st is Halloween! Especially popular in Canada and the U.S., but it’s also gaining popularity across Europe. A carved-out pumpkin with a spooky face is a classic decoration for…
Movement Tips
“Sitting is the new smoking” is a phrase we hear more and more often. It has long been known that physical activity is important for our health, but it’s becoming…
Work Performance
Work performance is increasingly influenced by modern technology. We constantly receive messages and notifications from Facebook, Instagram, WhatsApp, and email. These messages trigger the release of dopamine, the “happiness hormone,”…
Feeling Unhappy
Everyone feels unhappy sometimes, for all sorts of reasons. One person hides under a blanket, another tries to eat the feeling away with unhealthy food, while someone else listens to…
Supermarket Layout
Supermarkets use clever tricks to tempt consumers into buying more — and more expensive — products. Here’s a list of some of the most common tactics: Hungry people buy more,…
Warm Lunch
In almost all countries, people eat a warm meal around midday, but in the Netherlands, we typically have a sandwich with cheese. Is that healthier? Eating a warm lunch used…
Eierkoek (Dutch Soft Egg Cake)
Eierkoeken are a typical treat from the three southern provinces of the Netherlands, though in Groningen they’re also known as pleverkouk. Their popularity skyrocketed—sales increased tenfold—after Sonja Bakker recommended them…
Active Holidays
Not all Dutch people spend their vacations lounging on the beach. It’s estimated that 15% of trips abroad and 25% of domestic trips are active holidays — such as cycling…
Slow Living
“Slow living” is a phrase that’s being heard more and more. Slow coffee, slow food, and much more. But what’s the idea behind it? By working hard, you can achieve…
Edible Weeds
What’s important to know when foraging, and which plants are easy for beginners? Wild plants usually have a stronger flavor than supermarket vegetables and can be a fun and unique…
Rösti Tray Bake
Rösti is a national dish of Switzerland, mainly eaten by the German-speaking population. It consists of grated potato and can be mixed with many other ingredients. You can also make…
Sports and Income
Among people with a low household income, nearly half (44.1%) never exercise. For people with a higher household income, the picture is quite different: only 7 percent never exercise. Sports…
Stress Cycle
Stress plays a major role in our society. Everyone experiences it from time to time, but few people truly understand how stress works. Six steps can be identified: Step 1:…
Running Plateau
You started running well, but after a while, there’s no more progress, and the weight isn’t coming off anymore. Now what? For beginning runners, it’s very likely that more calories…
Meditation
Meditation originates from the Eastern world and has made its way into the Netherlands. But what exactly is this practice—and do you really have to sit still for hours? Many…
Reducing Sugar: What Does It Do to the Brain and Appetite?
These days, many people are cutting back on sugar. But what effect does that have on our brain and appetite? When we eat sugar, the brain sends out reward signals…
Indonesian Soup – Soto Ajam
With spices, you can cook wonderfully—and the Indonesian kitchen proves that time and time again. This recipe is for Soto Ajam, which means chicken soup in Indonesian. It’s incredibly easy…
Exercise Complaints
An intense workout can have some unpleasant side effects. What can you expect, and what can you do about it? 1. Runny noseAlmost half of all athletes experience what’s called…
Coconut Oil
These days, coconut oil is everywhere. It’s often seen as a healthier alternative and is widely used in Paleo cooking. But what’s the real story? Coconut oil is extracted from…
Lack of Physical Activity
A lack of physical activity is the biggest risk factor for heart disease in Australian women over the age of thirty. According to researchers, around 3,000 lives could be saved…
Vegetable Garden
The time has come to start your own vegetable garden. With these tips, you’ll be growing your own vegetables in no time! There’s nothing better than getting your hands in…
Vitamin Pills
Not everyone manages to eat the recommended 250 grams of vegetables and 200 grams of fruit per day, and some try to make up for that with a multivitamin. But…
Asian Onion Soup
There are five basic tastes: salty, sweet, sour, bitter, and umami. The last one is less known—it’s the savory taste found in mushrooms, like in this soup. It’s a typical…
Core Exercises
The plank has long been the gold standard for a full-body exercise. A stronger core leads to better posture and fewer back problems. Planking is a great exercise for both…
Spring rolls
Spring rolls are a healthier alternative to deep-fried egg rolls. Rice paper and a light filling can make a great meal or snack. It’s believed the dish originated in China…
For In Between
Sometimes it’s hard to keep up with cardio workouts for long periods. Instead of giving up, try doing some active rest exercises when it gets too tough. Do 10 lunges:…
More Tired, More Eating
People who are tired tend to eat more. For many, this is a major cause of weight gain. But how exactly does that work? A study has shown that the…
Sweet Cravings
There’s nothing wrong with having a sweet tooth—just try to handle it more healthily with these alternatives. This way, you can stay away from candy while still enjoying sweet flavors.…
More energy
Also feeling tired and low on energy? In this article, we explain how you can feel fit and cheerful again—even in winter. It’s very tempting to hit snooze in the…
Weight-Loss Meditation
Meditation can help with weight loss. Never thought about it that way? Reflecting on why you have certain thoughts can help you resist temptation. They’re actually very good questions: Why…
Parsnip, Mandarin & Oyster Mushroom Mash
Mandarins — the perfect fruit for this time of year. Combined with mushrooms and parsnip, they make a unique and healthy Dutch-style mash (stamppot)! Ingredients (serves 4): 3 mandarins 250…
Eating Habits
Each year, a Dutch National Food Consumption Survey is conducted to find out: what are we actually eating, collectively, in the Netherlands? The National Institute for Public Health and the…
The Burnout Epidemic
You hear about it more and more: burnout. It’s starting to feel like an epidemic — we all know someone who’s on sick leave due to exhaustion. But burnout is…
Musical Workout
Exercise can and should be fun. So put on some music while you run — it actually improves your workout! But how? Music keeps your brain focused on the sound,…
Quick & Healthy Apple Crumble
Looking for something tasty yet healthy? This light crumble with oats and fruit is delicious! With just a few ingredients and low in calories, it’s a simple treat you can…
Why Does Your Body Love Rhythm?
March is a month of transition. The days are getting longer, nature is coming back to life, and we often feel the urge to be more active. But this shift…
Winter Evening Meditation for Relaxation
Give yourself a moment of calm during these cold, dark months.A simple meditation is a great way to unwind and release stress. Grab a warm blanket, find a quiet spot…
Ketogenic Diet
A more extreme but also popular form of low-carb eating is the ketogenic diet. In this article, we’ll explain what it actually involves. On average, an adult gets about 40…
Pumpkin Risotto with Portobello
October is true pumpkin season — and there are endless ways to use this fascinating vegetable. Like carrots, pumpkins are rich in beta-carotene. Ingredients (serves 6): 1 onion 150 g…
Daily Movement
Daily movement is one of the most important types of physical activity — because you do it most often. In fact, healthy daily movement does more for your health than…
Sugar Alternatives
In the Netherlands, we consume an average of 65 grams of sugar per day — this includes both added and naturally occurring sugars. Data shows that men eat more sugar…
Late-Summer Oven Dish
This dish is perfect as a side during late summer — the sweetness of figs paired with warm sweet potatoes is a true delight! Ingredients (serves 4 as a side…
Sportrusten
Training for a long-distance run is tough and usually requires many hours of training. But is there a faster alternative? For some people, this might be Sportrusten — a method…
Mango Chicken Salad
This delicious salad makes for a summery, fruity lunch — perfect! It features mango and tender chicken breast. A great way to get through the summer! Ingredients (serves 4): 5…
Vacation Stress
Vacation stress — it may seem strange and harmless, but it can really get in the way of a good trip.Is the door locked? Gas turned off? Passports packed? Avoid…
Diet-Friendly Vacation
On vacation, it’s tempting to let go of all restraints — including your eating habits. So how do you keep it fun andhealthy? With these tips, you can enjoy your…
Orange-Thyme Ice Pops
In summer, it’s important to stay cool. Nothing beats a healthy and refreshing ice-cold snack! This article gives you the recipe for fresh orange ice pops with thyme. Enjoy! Ingredients…
A Good Example
Obesity is a major issue in the Netherlands. This month, new data revealed that over 100,000 adults are morbidly obese — the most severe form of overweight. To prevent this…
Resistance Bands
It’s all the rage: working out with resistance bands. But what can you actually do with them?These bands are inexpensive, easy to carry — just roll them up and toss…
Living a Relaxed Life
Relaxing is incredibly important: it’s good for your health and makes you happier. But how can you stay relaxed throughout the day?With these tips, life will hopefully become more manageable…
Plaice with Broccoli Mash
Fish is packed with valuable nutrients. Be sure to choose fish with sustainability labels like MSC or ASC to minimize environmental impact. Try including fish on your menu once a…
How Healthy Are Meal Kits?
Meal kits are becoming increasingly popular. They are relatively affordable and include (almost) everything you need to prepare a meal. But are these kits actually healthy? A meal kit is…
Home Office Gym
We all know by now that exercise is healthy—but how do you stay active when gyms are closed and you have to work from home? Luckily, there are ways to…
A Tidy Home
Did you know that a cluttered home can lead to a cluttered mind? Mess can affect your emotions, behavior, decision-making, stress levels, and even sleep quality. But how exactly? Clutter…
Inline Skating
As a child, you probably spent plenty of time on inline skates—but even now, it’s a fantastic way to be active outdoors. Around the year 1700, inline skates were invented…
Smart Grocery Shopping
Want to save some money and reduce food waste? Make it your goal in 2021 to shop smarter! With the tips below, you can get started right away. Need hazelnuts…
Eat in Balance
We all know by now that balance is important. But it’s not always easy to have a perfectly balanced meal every single day or at every eating moment. To make…
Home Workout Tips
Exercising at home: it’s not always fun or easy. Read on for tips to stay fit anyway! Do what you enjoyIs it dancing for you, or would you rather do…
Relaxing with Music
How do you prefer to relax? There are many ways to do so, but did you know that music can be especially calming? The effects of music on the body…
Recipe: Stuffed Apples
Don’t feel like spending much time in the kitchen but still want to serve a special dessert or snack? Then this delicious recipe for stuffed apples with nuts is perfect—original…
Veggie Wraps with Falafel and Tzatziki
Delicious for dinner or as a leftover lunch — and super easy to make! Ingredients for 2 people 4 whole wheat wraps 200g falafel 2 handfuls of fresh spinach 1…
A Lighter Life
Difficult thoughts, feelings, and circumstances are part of life. But how can you deal with them in a way that still allows you to enjoy life? PauseTake two minutes for…
Getting Through the Holidays in a Relaxed Way
The holidays are a time of warmth and togetherness. But they also come with many expectations, which can make this season feel chaotic. So how do you stay calm in…
Easter Recipes
Pulled Chicken Sandwich Ingredients for 4 sandwiches: 4 small (bake-off) rolls (whole grain or brown) 4 servings of low-fat margarine 1 chicken breast (150 grams) Paprika powder to taste Cayenne…
Soft drinks are unhealthy
The sugars in soft drinks increase the risk of diabetes — not just for people who are overweight, but also for those who are slim. British researchers have investigated whether…
Christmas Menu 2020
Starter: Chanterelle and Goat Cheese Salad Ingredients for 4 people: 4 baby romaine lettuce heads 1 box of chanterelles 80 g fresh goat cheese 4 tsp honey 2 tbsp olive…
The Fitness Trends of 2020
As 2019 comes to an end, it’s time to look ahead. What are the predictions for sports and physical activity in 2020? 1. VarietyMore and more people are seeking options…
Christmas Menu 2019
Starter: Broccoli-Zucchini Soup with Feta and Dill Ingredients for 4 people: 2 onions 2 garlic cloves 2 zucchinis 1 broccoli 1 potato 1 tablespoon olive oil 150 g feta Fresh…
Easter Recipes 2019
Red Gazpacho (10 minutes) Ingredients for 6 servings: 500 g tomatoes 1 shallot 1 red bell pepper 1 celery stalk 1 clove garlic 4 tbsp olive oil 70 ml balsamic…