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 higher your basal metabolism. And that means: More calorie burn, even while you’re lying in the sun. So make sure you keep activating your muscles,…
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 egg• 2 tbsp low-fat quark• 1 tbsp unsweetened cocoa powder• 2 tbsp maple syrup or honey• 1/2 tsp baking powder• 10 g dark chocolate pieces…
Deze kleurrijke bowl voedt je lichaam én geeft je humeur een boost. Fris, fruitig én eiwitrijk – precies wat je nodig hebt op warme dagen. Lees ook meer tips over het combineren van fruit en eiwitten in eiwitrijke ontbijtideeën. Ingrediënten (voor 1 bowl): 100 g diepvries frambozen 1 kleine bevroren banaan (in plakjes) 2 el…
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 to intense concentration. How does it work?The audio contains two slightly different tones: one for each ear. When you listen with headphones, your brain “hears”…
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 5 random objects around you (e.g., sunglasses, book, shell, water bottle, product packaging). Observe them carefully for 30 seconds. Close your eyes and try to…
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 train endurance, muscle strength, and breathing. The workout (±20 min total): Endurance (VO2max boost)3 rounds of 3 minutes cardio training, e.g. stair climbing, jumping rope,…
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. Vegans eat entirely plant-based and avoid all animal products. This means finding alternatives for meat, fish, cheese, eggs, and dairy. There are now many vegan…
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 salmon fillets 2 tbsp soy sauce 1 clove garlic 1 lemon, sliced Freshly ground pepper Aluminum foil Instructions:Preheat the oven to 200°C (392°F). Prepare 2…
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 many opportunities to make your life more enjoyable. You can tidy up, meditate, cuddle with loved ones or pets. Focus on one thing at a…
How quickly does your fitness, which you’ve worked so hard and long to build up, decline? It happens: you don’t train for a few weeks, and your fitness seems to be back to square one. This phenomenon is called detraining, which means your muscles and endurance decrease when there are no training stimuli. If you…
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 cold water Boil for 3 minutes: soft Boil for 4 to 5 minutes: medium-soft Boil for 7 minutes: hard Putting eggs into boiling water Boil…
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 or cold shower can fix. So how do you stay fit and energized throughout the day? The first step is to start creating a solid…
