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 to 70% of their daily energy from carbohydrates. That’s roughly 200 to 350 grams per day, coming from sources like pasta, rice, potatoes, bread, fruit,…
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 uncooked risotto rice 3 tablespoons oil 75 g Parmesan cheese 400 g pumpkin, cubed 1 teaspoon sage 500 ml vegetable broth 200 g spinach 6…
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 an hour at the gym. So how can you build more movement into your daily life? An easy one: take the stairs instead of the…
There are thousands of ASMR videos online — but what exactly is ASMR, and what can it be used for? ASMR stands for “autonomous sensory meridian response.” It describes the pleasant, tingling sensation some people get in response to certain sounds. It usually begins on the scalp and travels down the spine. It can feel…
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 than women, and children more than adults. Boys can consume up to 85 grams a day, men up to 67 grams.Sugar contains no useful nutrients…
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 dish): 2 large sweet potatoes 4 fresh figs 1 red chili pepper 1 bunch of spring onions 4 tablespoons olive oil 1.5 tablespoons balsamic cream…
If you think you can do something, it turns out you actually perform better. But how much influence does your brain have on your athletic performance? “Fake it till you make it,” goes the famous saying. It means: act like it, until you become it. This form of self-deception might sound strange, because deep down…
We (hopefully) sleep 8 hours a night — that’s nearly a third of our lives! But how much do we actually know about it? Sleep is made up of several stages that cycle throughout the night. This article explains how it works. Contrary to popular belief, sleep is not a passive state in which the…
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 that claims nearly anyone who can run 10 kilometers in 65 minutes can prepare for a marathon in just 100 days. The training plan consists…
We’re rarely aware of it, but our breathing has a big impact on our well-being. When we’re stressed, we tend to breathe faster, more shallowly, and more frequently. This can lead to a range of vague and unclear complaints. Inhale, exhale. Breathing doesn’t seem so hard, right? Yet many people unconsciously hold their breath in…
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 tablespoons low-fat yogurt 1.5 tablespoons lime juice 1.5 tablespoons mango chutney 1 teaspoon honey ¼ teaspoon ground cumin, coriander, and paprika 2 tablespoons olive oil…
For some people, caffeine is a miracle substance that helps them get through the day. But caffeine is increasingly gaining a bad reputation. So what are the actual recommendations? Caffeine is found in coffee, tea, energy drinks, cola, chocolate, and pre-workout supplements. Caffeine is a stimulant: it increases your breathing rate and heart rate. This…
