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 while enjoying your holiday! Stick to your usual rhythm as much as possible: breakfast, lunch, dinner, and snacks. Make smarter choices. For example, a water…
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 doesn’t mean you can’t be excited about nice things. Anticipating something fun can make your whole day and even your outlook on life more positive.…
Boxing is often seen as a sport for men — but it can be just as beneficial (and fun!) for women too. Boxing has many advantages for both body and mind. Burning caloriesYou can easily burn over 300 calories with boxing, as it can be an extremely intense workout! The exact number depends on your…
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 ginger ¼ tsp ground lemongrass ¼ tsp garlic powder Preparation: Mix the four spices together. Then add the ketjap manis and stir well. Cut the…
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 enough time to send the signal that you’re full. As a result, you may eat too much and consume more calories than your body needs.…
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 too, especially with regular sessions. A massage can improve blood circulation, which helps the body remove waste products more efficiently. This promotes faster muscle recovery,…
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 movement. But can you just pick up where you left off? Unfortunately, jumping straight back into your old training level increases the risk of injury…
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 cherry tomatoes 30 g green pesto Preparation: Cook the pasta according to the instructions on the package. Heat a frying pan and toast the pine…
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% increase in alcohol-free beer! In addition to alcohol-free beer, you can now find alcohol-free wine, gin, mojitos, and other “spirits”. New alcohol-free drinks are chosen…
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 of cola, or handful of candy makes you happy? It can — sugar does lift your mood. But only briefly: after about 30 minutes, you’d…
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,…
