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Diet and Nutrition

Be realistic

First of all, it is important to determine what a realistic goal is for you. That you weighed 55 kilos when you were 18 does not mean that this weight still suits you. Of course, photos from the past can serve as motivation, but don’t be too extreme to avoid disappointment. It is better to lose two kilos permanently than to starve yourself, lose ten kilos and fatten them up again within a week (more about the yo-yo effect).

Living healthy instead of starving

A healthy lifestyle is easier to maintain than a strict diet. Get used to leaving unhealthy snacks, alcohol, soft drinks, junk foods and other products with a lot of sugar or starch and replacing them with 6 small meals, 3 regular meals and 3 snacks. The more vegetables and fruit, the healthier of course. It is also recommended to eat proteins and complex carbohydrates. If you find it difficult to learn new eating habits, contact a dietitian who can offer you more tips and facts.

Active movement

In addition to a healthy diet, exercise is extremely important to maintain combustion and to limit the yo-yo effect. People with a normal posture should exercise for half an hour every day. If you are overweight, exercise or exercise at least one hour a day, five days a week. For example, go hiking or cycling.

Losing weight often slower than expected

We would prefer to lose all those excess kilos in one week, right? Losing weight is not that fast. Remember that you have to lose around 7000 calories per kilo of fat. Calculate it. As a woman you need an average of 2000 calories per day and as a man 2500. If you want to lose 1 kilo per week, that means that you have to burn 1000 calories every day. In other words, as a woman you should halve your daily energy sources! Take it a bit easier and accept that losing weight is not that fast. Half a kilo a week is a nice goal.


Healthy Food

There was only one ripe avocado in the bowl waiting for me. The great thing about avocados is that they are so versatile. And good. This way they can be processed into a beautiful chocolate mousse , but also into a healthy sandwich spread.

Also as a pasta sauce

This beautiful light green sandwich spread is a super healthy alternative to what you would otherwise spread on your bread. You can also use it as a (raw) pasta sauce or as a dip for strips of raw carrot and celery.

Good for your body

According to recent research by the Center for Disease Control and Prevention, people who eat half an avocado on average are healthier than people who don’t. 
The ‘avocado eaters’ appeared to have a healthier BMI, a lower cholesterol level and a slimmer waist. Moreover, this group of people appeared to have considerably less chance of developing heart disease and diabetes.

Try this recipe

I have put together a recipe for you with tasty and healthy ingredients: the lemon juice and the yeast flakes are full of vitamins. The avocado is an oasis of vitamins and minerals. They are full of healthy fats, vitamin K, folic acid, potassium, vitamin E, magnesium, vitamin C and vitamin B6.

  • ½ lemon
  • 5 sun-dried tomatoes
  • 1 ripe avocado
  • 3 tablespoons yeast flakes
  • 2, 3 or 4 sourdough spelled sandwiches
  • gomasio (optional, but tasty)
  • organic unsweetened mustard (optional, but tasty)

Squeeze half the lemon and put the juice in a bowl. Cut the sun-dried tomatoes into strips and add them to the lemon juice. 
Peel the avocado and remove the seed. Mash the avocado in the bowl with the sun-dried tomatoes in lemon juice. Add the yeast flakes and mix everything well. 
Divide the avocado mixture over the spelled sandwiches. You can sprinkle some gomasio over it and add a little mustard to every sandwich. Enjoy your meal!


Fitness and Health
The popularity of fitness is increasing every year. In 2019 there are already 3,000,000 Dutch people who are members of a gym. You are probably reading this article because you are considering adding yourself to this group. But where do you start searching, where the range of gyms grows along with the number of people who practice the sport? In this article we give you a number of tips so that you can find the gym that best suits your needs. This can be a gym in the area or, for example, a gym .

Determine your requirements for the gym

Before you start searching, it is advisable to clarify a number of things for yourself. Think of things like: What do I want to pay? How far do I want to travel? How long do I want to become a member? And what should the minimum be present in the gym? When you have this clear to yourself, you will see that you can already cross a number of gyms in your area.

Read reviews of gyms

A good way to get an impression of a gym is to orientate yourself with the people who already work there. Ideally, this is a friend, colleague, colleague or family member. However, it is often the case that you may not know people who are already working out at your possible future gym. In that case, online reviews offer a solution. For example, in your search for a gym in Rotterdam, you can consult the website of the new gym, or see if there are Google reviews about the gym. Reviews are of course not always objective, but you often get a picture of whether the gym suits you or not.

Test the sum at the fitness club

Have you found one or two gyms that seem to meet your needs? Then see if it is possible to request a trial lesson, trial day or trial week. Many fitness clubs offer this for free, or for a small fee. Usually, you get the amount you pay back when you decide to become a member, but in the worst case it costs you € 10 and you have had a good workout! By experiencing the gym yourself you often find out quickly whether you see yourself exercising there or not at all.

Which subscription should I choose in the gym?

When the trial lesson is delivered, it is time to choose a subscription. Consider for yourself at what time you usually want to exercise. Maybe an off-peak subscription is something for you. With an off-peak subscription, you can exercise more cheaply, but you are only welcome between certain times (often during the day). It is also good to see how often you expect to work out. Some gyms offer subscriptions where you are welcome once or twice a week, at a cheaper rate than with unlimited sports! Have you found the right subscription? Then we wish you a lot of sports success!