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 belief. But is it really true? During a workout, tiny muscle tears occur in the muscles you’re training. The combination of these micro-tears and the…
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 easily? Do you withdraw from others or avoid certain situations? These are all signs of stress. Fortunately, something can be done about it. Movement, relaxation,…
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 different grains, seeds, nuts, and (dried) fruits, you can create endless variations to add to your yogurt or quark. Think of ingredients like oats, almonds,…
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 complaints. Physical activity can even help boost the immune system—a valuable benefit in times like these. Exercising outdoors is also great for your mood. Being…
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 it also keeps you active, encourages you to spend time outdoors, and is very relaxing as you work with plants and nature. And of course,…
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 environment! Seasonal produce has a lower environmental impact because it often comes from nearby. That means less transport and no need for energy-intensive heated greenhouses.…
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 dishes, soups, or noodles. To give tempeh more flavor, it’s important to season or marinate it well. This sticky version is an easy way to…
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 training is aimed at increasing strength and muscle mass. When muscles are regularly challenged, the body gets the signal that more strength is needed. This…
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 in the morning? You’re not alone. Luckily, there are many tips to help your mornings go more smoothly: Put your alarm clock out of reach.Annoying…
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 timeBy preparing meals ahead of time, you can cook more food in less time. Boiling 100 grams of pasta takes just as long as boiling…
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 you make it yourself? Looking at the ingredients, hummus is a nutritious product: chickpeas contain fiber, protein, zinc, and iron. The fat is mostly unsaturated,…
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 system and improves movement capacity and the body’s responsiveness. According to several studies, a high dose of caffeine (about 200 mg, equivalent to 2–3 cups…
