Dietitians spend too much time creating meal plans manually. With a nutrition app like BenFit, you can generate personalized plans in minutes, improve client experience, and scale your practice efficiently.
Many gym members start motivated but drop out when results stall. By integrating nutrition, tracking progress, and using smart automation, you can increase retention and deliver lasting transformations.
Hybrid coaching combines training and nutrition to deliver better client results, stronger retention, and a more scalable revenue model for personal trainers and gyms.
Food tracking serves as a powerful tool for awareness rather than restriction, helping individuals identify habits and patterns to achieve lasting lifestyle changes.
Fitness Management Software: The Ultimate Comparison 2025 Digitalization has revolutionized the fitness industry. While Excel spreadsheets and paper lists were once sufficient, today over 85% of fitness studios use specialized…
Become a Nutrition Coach Without Formal Training – The BenFit Training Makes It Possible You dream of becoming a nutrition coach, but the thought of years of education and expensive…
No Nutrition Background? No Problem with BenFit You’re a skilled trainer with years of experience helping people get stronger, faster, and fitter. But when it comes to nutrition, you feel…
3-Pillar Model: Why Nutrition Coaches Retain 3x More Members The fitness industry is experiencing a fundamental shift. Trainers who focus solely on exercise are struggling to retain members, while those…
Data-Driven Coaching: How AI Transforms Studio Revenue What if I told you that your studio could increase revenue by 150% while reducing member churn by 40%? What if I said…
Holistic Coaching Revolution: Nutrition + Movement + Mindfulness The fitness industry is experiencing a seismic shift. Gone are the days when gyms could survive by offering just equipment and basic…
Gym Manager Career: Complete Guide to Success in 2025 The fitness industry has experienced unprecedented growth in recent years, creating exciting opportunities for professionals seeking rewarding careers in gym management.…
Fitness Challenge Ideas: 25 Engaging Challenges for 2025 Fitness challenges have become one of the most effective tools for gyms to increase member engagement, retention, and community building. With over…
Gym Statistics 2025: Key Data for Gym Owners The fitness industry has experienced unprecedented growth and transformation in recent years, with the UK fitness market now valued at over £5…
Gym Management Software: The Ultimate Comparison 2025 Digitalization has revolutionized the fitness industry. While Excel spreadsheets and paper lists used to be sufficient, today over 85% of gyms use specialized…
Gym Marketing Ideas: 20 Proven Strategies for More Members in 2025 The fitness industry has undergone a dramatic transformation in recent years, with the UK fitness market now valued at…
Best Gym Apps 2025: Complete Comparison for Gym Owners The fitness industry has been transformed by mobile technology, with over 90% of gym members now using fitness apps to enhance…
How to Open a Gym: The Complete Guide for 2025 The fitness industry has experienced unprecedented growth in recent years, with the UK fitness market now valued at over £5…
Ultimate Guide to Gym Management Software: Features, Benefits & Selection Guide 2025 Gym management software has revolutionised the fitness industry, transforming how gym owners and fitness centre managers operate their…
Top Fitness Center Software Reviewed: 2025 Comparison Guide Choosing the right fitness center software can make or break your gym’s operational efficiency and member experience. With dozens of platforms competing…
Specialized Software Tools for Fitness Centers: Accounting, Nutrition & Design Running a successful fitness centre requires more than just basic membership management software. As your business grows and becomes more…
Complete Guide to Gym Scheduling Software in 2025: Class Scheduling & Appointment Booking Your gym’s schedule is more than just a timetable of classes and appointments. It’s the operational backbone…
Free Gym Management Software: Complete Comparison & Download Guide 2025 Free Gym Management Software: Complete Comparison & Download Guide 2025 £0 Starting a fitness business comes with substantial financial pressures,…
Best Free Fitness Challenge Apps: Apple Watch, Mental Wellness & Step Challenge Picks 2025 FREE Fitness challenges create the motivation many people need to stay consistent with their health goals,…
10 Essential Features Every Fitness Center Software Must Have in 2025 Not all fitness center software is created equal. While dozens of platforms claim to streamline your gym operations, the…
Best Free Fitness Center Software for Small Businesses in 2025 Starting a fitness business on a tight budget requires careful resource allocation, and software costs can quickly add up when…
Best Fitness Challenge Apps for 2025: Gyms, Groups, Corporate Wellness & Friend Competitions The fitness challenge app ecosystem has exploded in recent years, transforming how individuals, groups, and organisations approach…
90-Day vs 30-Day Fitness Challenge Apps: Which Format Works Best? Choosing the right duration for your fitness challenge can make the difference between building lasting habits and experiencing temporary motivation…
10 Essential Features Every Fitness Center Software Must Have in 2025 Running a fitness centre in today’s competitive landscape means choosing software that does more than just track memberships. The…
The Ultimate Guide to Dr. Andy Galpin’s Science-Backed Recovery Protocol The moment you realize everything you’ve been told about recovery is wrong changes everything. Picture this: You’ve just finished the…
The Future of Sports Recovery: Advanced Technologies and Science-Based Strategies How cutting-edge biohacking, data analytics, and personalized approaches are revolutionizing athletic performance and recovery Introduction: The Recovery Revolution Picture this:…
Ketchup on eggs. Ketchup on oats. I can already see you rolling your eyes—trust me, I get the same reaction every time I post this breakfast combo on social media.…
The Ultimate Supplement Timing Guide for Hybrid Athletes: Maximize Performance & Recovery We’ll never forget the conversation that changed everything. It was during a trainer check-in call at 6 AM,…
Personal Trainer Business Plan: The Complete 2025 Template for UK Fitness Professionals Sarah had been working as a personal trainer at a local gym for three years when she decided…
Nutritionist Plan: The Complete 2025 Guide to Nutrition Software for Personal Trainers and Nutritionists You’re sitting at your desk, staring at a blank nutrition plan template. Your client needs their…
How to Start an Online Personal Training Business: The Complete 2025 Guide for UK Trainers The fitness industry has undergone a massive transformation, and online personal training is now one…
From One-to-One to One-to-Many: The Ultimate Guide on How to Scale a Personal Training Business in 2025 You’re a successful personal trainer. Your schedule is booked, your clients get results,…
Stop losing clients to generic meal plans and frustrating apps. Discover how the right software can transform your coaching business, save you hours, and keep clients engaged for the long…
Struggling to keep clients engaged with generic plans? Discover how our unique framework for personalized coaching, nutrition, and recovery can transform your client retention and business growth. Start Your Free…
Overwhelmed by admin tasks and losing members? Discover how the right software streamlines operations, enhances customer management, and boosts retention with personalized coaching and nutrition plans. Start Your Free Trial…
Best Personal Trainer Online App for Virtual Coaching in 2025 Online coaching has transformed personal training, with most trainers offering virtual sessions in 2024. Yet, engaging remote clients with seamless…
Best Software for Personal Trainers to Grow Your Business in 2025 Introduction: Beyond Spreadsheets and Scattered Notes As a personal trainer, you’re juggling client workouts, scheduling, and payments—tasks that eat…
Best App for Personal Trainers to Track Clients in 2025 – Top Picks and Comparisons Introduction: Drowning in Spreadsheets? There’s a Better Way. As a personal trainer, your passion is…
Best App for Fitness Coaches: Top Tools for Personal Trainers Introduction: Why Fitness Coaches Need a Dedicated App Imagine this: you’re a personal trainer managing 15 clients, but you spend…
Best Workout Plan Generator & Gym Program Creators (2025) The Struggle of Crafting Workout Plans Imagine you’re a personal trainer juggling 15 clients, each with unique goals—weight loss, muscle gain,…
The Secret Tool Top Personal Trainers Use Why Old-School Workout Building Is Broken When I started coaching, my Sundays were a crime scene of tabs and templates. I’d copy-paste exercises…
A delicious recipe for spring and perfect for the first BBQ of the year: fish with a fresh salsa! Ingredients (serves 2): Salmon & salsa: 2 salmon fillets 1 tbsp…
The fitness industry is experiencing unprecedented growth. As a personal trainer, having the right digital tools isn’t just an advantage—it’s essential for staying competitive and delivering exceptional client results. …
The fitness industry is experiencing a technological transformation. Personal trainers who once relied on spreadsheets, printed workout plans, and manual client management are now embracing personal fitness trainer software to streamline their…
The fitness industry is experiencing an unprecedented digital revolution, with gym training software becoming the cornerstone of modern fitness business operations. As health consciousness continues to rise globally and technology…
The landscape of nutrition practice has been revolutionized by digital technology, with software for nutritionists becoming an essential tool for modern dietary professionals. As the demand for personalized nutrition guidance…
The digital revolution in healthcare has fundamentally transformed how nutrition professionals deliver services to their clients. Modern apps for nutritionists have evolved from simple calorie counters to comprehensive practice management…
The personal trainer software market is experiencing unprecedented growth, with the industry valued at $1.60 billion in 2024 and projected to reach $2.59 billion by 2037 at a CAGR of…
A nutritionist plan is more than a calorie‑cutting diet—it’s a personalised roadmap built from clinical assessment, behavioural insights, and evidence‑based nutrition science. By cycling through assess → diagnose → intervene → monitor, a nutritionist continually fine‑tunes…
The fitness industry is experiencing a revolutionary shift towards personalised diet plans that cater to individual needs, preferences, and health goals. With the global personalised nutrition market projected to grow…
The personal training industry is experiencing unprecedented growth, with the global fitness training software market projected to reach USD 34.65 billion by 2033, representing a remarkable 15.8% CAGR from its…
Have you ever tried eating ‘Paleo’? Give this recipe a try! If you’ve followed the BenFit Paleo menus, you may have come across this one: chicken-peach salad with cauliflower purée.…
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…
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…
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…
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…
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…
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…
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.…
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…
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…
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…
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…
If you’ve spent a lot of time near the water this summer, you’ve probably seen them already: paddle boarders! In a short time, stand up paddling has become extremely popular…
Craving a fresh salad in this summer weather? But still want a satisfying, filling meal? Try this sweet potato salad with goat cheese! Ingredients for 2 servings 1 sweet potato…
Do you want to eat less meat but don’t know where to start? With the following tips, you can begin right away. Eating less meat is good for both the…
Going on vacation can sometimes bring stress and restlessness. Do you have everything with you? Have you wrapped up your work? Did you forget to arrange anything? A checklistA checklist…
Working out on vacation? You can do this workout anywhere — even when you’re away from home! WorkoutThe following exercises make for a great workout without any extra equipment. Perform…
A delicious pasta with tomato sauce — and you only need one pot! Perfect for camping or simply enjoying a fuss-free meal at home. Ingredients for 2 servings: 150 g…
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…
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…
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…
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…
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…
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…
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…
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%…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
Often we try to add things to our lives to make them more enjoyable, but usually it helps more to take something away. Improve your concentration, find more peace and…
More and more research is showing a direct connection between the condition of the gut and the brain. When you experience stress, you often feel it in your stomach —…
Sustainable food is becoming increasingly popular in the Netherlands. It means that both producers and consumers treat people, animals, and the environment with respect. It’s not just about the environment…
In the Netherlands, Sinterklaas and his helpers have arrived in the country again. The pepernoten and kruidnoten have been in stores for several weeks. But what’s the difference? Kruidnoten taste…
The timing of your meals and the type of food you eat can influence the quality of your sleep. Below are some do’s and don’ts for a better night’s rest:…
Should we eat fruit and vegetables with or without the peel? What’s healthier?Eating the skins of fruits and vegetables helps reduce food waste — but are these peels really as…
October 31st is Halloween! Especially popular in Canada and the U.S., but it’s also gaining popularity across Europe. A carved-out pumpkin with a spooky face is a classic decoration for…
“Sitting is the new smoking” is a phrase we hear more and more often. It has long been known that physical activity is important for our health, but it’s becoming…
Work performance is increasingly influenced by modern technology. We constantly receive messages and notifications from Facebook, Instagram, WhatsApp, and email. These messages trigger the release of dopamine, the “happiness hormone,”…
Everyone feels unhappy sometimes, for all sorts of reasons. One person hides under a blanket, another tries to eat the feeling away with unhealthy food, while someone else listens to…
Supermarkets use clever tricks to tempt consumers into buying more — and more expensive — products. Here’s a list of some of the most common tactics: Hungry people buy more,…
In almost all countries, people eat a warm meal around midday, but in the Netherlands, we typically have a sandwich with cheese. Is that healthier? Eating a warm lunch used…
Eierkoeken are a typical treat from the three southern provinces of the Netherlands, though in Groningen they’re also known as pleverkouk. Their popularity skyrocketed—sales increased tenfold—after Sonja Bakker recommended them…
Not all Dutch people spend their vacations lounging on the beach. It’s estimated that 15% of trips abroad and 25% of domestic trips are active holidays — such as cycling…
“Slow living” is a phrase that’s being heard more and more. Slow coffee, slow food, and much more. But what’s the idea behind it? By working hard, you can achieve…
What’s important to know when foraging, and which plants are easy for beginners? Wild plants usually have a stronger flavor than supermarket vegetables and can be a fun and unique…
Rösti is a national dish of Switzerland, mainly eaten by the German-speaking population. It consists of grated potato and can be mixed with many other ingredients. You can also make…
Among people with a low household income, nearly half (44.1%) never exercise. For people with a higher household income, the picture is quite different: only 7 percent never exercise. Sports…
Stress plays a major role in our society. Everyone experiences it from time to time, but few people truly understand how stress works. Six steps can be identified: Step 1:…
You started running well, but after a while, there’s no more progress, and the weight isn’t coming off anymore. Now what? For beginning runners, it’s very likely that more calories…
Stress is a natural part of life, but chronic stress can negatively impact your health and well-being. Fortunately, there are ways to strengthen your resilience and manage stress more effectively.…
After the holidays, January is the perfect time to return to healthy, nourishing meals. This soup is warming, flavorful, and packed with fiber, protein, and vitamins. Ready in just 30…
In the world of nutrition and exercise, many myths circulate that are often accepted without scientific backing. In this article, we debunk some common myths and highlight the facts. Claim…
Sometimes you just crave something tasty—without spending hours in the kitchen. This protein-rich chocolate mousse is easy to make and deliciously creamy, with a crisp chocolate layer on top. Just…
In the mood to discover something new, get inspired, or simply enjoy a good read? We’ve selected a few books that can help you live more consciously, sustainably, and healthily.…
In a world where we’re constantly bombarded with information and stimuli, it’s more important than ever to keep our brain sharp and healthy. These 6 tricks strengthen your cognitive functions.…
You don’t need to wait for your birthday to enjoy this healthy version of carrot cake 😉 This pie is made with oats, cinnamon, and lemon—just as tasty, but with…
Physical activity plays a crucial role in maintaining good health. You’ve probably heard the idea that walking 10,000 steps a day is the key to staying fit. But is that…
Love the classic burger from that one big fast food chain, but looking for something more convenient (and healthier!) to take with you? Then try this healthy fast food wrap!…
Affirmations are short phrases or words that you repeat to yourself to positively influence your mindset. The more often you repeat them, the more you’ll notice your thoughts and attitude…
Whoop appears to be more than just a standard activity tracker. It not only tracks your steps and calorie burn, but also provides detailed insights into your sleep quality, recovery,…
A wrap made from cottage cheese is our new favorite! It’s high in protein, perfect for a healthy snack, quick to make, and here’s how to do it. Ingredients for…
Box Breathing is a breathing technique that helps reduce stress, improve focus, and promote overall well-being. It’s perfect as a mini-break! Box Breathing follows a simple pattern of four equal…
Maintaining a healthy weight while on vacation can be a challenge, but with a few smart strategies, you can stay in shape: Enjoy local dishes: Choose grilled options, salads, and…
With fresh juices and sparkling water, you get a delightful mocktail that’s just as festive and flavorful as the original—but without the extra calories and alcohol. Cheers to summer with…
Imagine being able to create a shopping list, search for recipes, and check from the supermarket via your phone whether you still have milk at home—all from your fridge. It’s…
Craving a quick and healthy dinner that’s ready in no time? Try this bowl with a delicious dressing. Ingredients 100g smoked salmon, diced 1/2 avocado, diced 50g sushi rice (uncooked)…
Hormones are found throughout the body and act as messengers. They regulate essential processes such as digestion, energy metabolism, and emotions. They are therefore important. But how do you keep…
Meditation originates from the Eastern world and has made its way into the Netherlands. But what exactly is this practice—and do you really have to sit still for hours? Many…
These days, many people are cutting back on sugar. But what effect does that have on our brain and appetite? When we eat sugar, the brain sends out reward signals…
With spices, you can cook wonderfully—and the Indonesian kitchen proves that time and time again. This recipe is for Soto Ajam, which means chicken soup in Indonesian. It’s incredibly easy…
An intense workout can have some unpleasant side effects. What can you expect, and what can you do about it? 1. Runny noseAlmost half of all athletes experience what’s called…
These days, coconut oil is everywhere. It’s often seen as a healthier alternative and is widely used in Paleo cooking. But what’s the real story? Coconut oil is extracted from…
A lack of physical activity is the biggest risk factor for heart disease in Australian women over the age of thirty. According to researchers, around 3,000 lives could be saved…
The time has come to start your own vegetable garden. With these tips, you’ll be growing your own vegetables in no time! There’s nothing better than getting your hands in…
Not everyone manages to eat the recommended 250 grams of vegetables and 200 grams of fruit per day, and some try to make up for that with a multivitamin. But…
There are five basic tastes: salty, sweet, sour, bitter, and umami. The last one is less known—it’s the savory taste found in mushrooms, like in this soup. It’s a typical…
The plank has long been the gold standard for a full-body exercise. A stronger core leads to better posture and fewer back problems. Planking is a great exercise for both…
Spring rolls are a healthier alternative to deep-fried egg rolls. Rice paper and a light filling can make a great meal or snack. It’s believed the dish originated in China…
Sometimes it’s hard to keep up with cardio workouts for long periods. Instead of giving up, try doing some active rest exercises when it gets too tough. Do 10 lunges:…
People who are tired tend to eat more. For many, this is a major cause of weight gain. But how exactly does that work? A study has shown that the…
There’s nothing wrong with having a sweet tooth—just try to handle it more healthily with these alternatives. This way, you can stay away from candy while still enjoying sweet flavors.…
Also feeling tired and low on energy? In this article, we explain how you can feel fit and cheerful again—even in winter. It’s very tempting to hit snooze in the…
Love snacking but want to stay mindful of your weight? Here are ten delicious, guilt-free snacks—all under 200 calories: Watermelon pizzaTop 200 g of watermelon with 100 g 0% Greek…
Struggling to eat healthier or control portions? These simple food swaps make it easy to replace high-calorie dishes with lighter, tasty alternatives. Here are 6 easy and delicious examples: 1.…
What is fascia?Fascia is a type of connective tissue in the body that acts like a wrapping or sheath. You can compare it to the thin white membrane you sometimes…
Making environmentally friendly choices in your diet can have a significant impact on the planet. Here are some practical tips for eating more climate-consciously: Eat more plant-based foodsReduce your intake…
Homemade, healthy Snickers made with dates, peanut butter, dark chocolate, and peanuts—guilt-free indulgence at its finest! Ingredients (makes 6 bars): 60 g oat flour 150 g dates 20 g 100%…
This refreshing face mask helps to cool, tighten, and hydrate the skin—leaving your complexion glowing! Thanks to the use of fresh ingredients, it’s gentle on your skin and helps prevent…
Taping your mouth shut to sleep better—just another trend, or is there some truth to it? And what does science say? We did some digging. BackgroundThe idea behind mouth taping…
Do you occasionally enjoy a glass of wine, a beer, or a cocktail? That’s totally fine once in a while. Still, it’s good to be aware of how alcohol affects…
Today we’re sharing a delicious and healthy recipe: the Mexican salad jar! Colorful, nutritious, and perfect for on the go. This layered salad in a jar is not only tasty…
Looking to get more active this month? Try one of these fun activities with a friend or partner: GeocachingGo on a modern treasure hunt using GPS coordinates. It’s a fun…
Organize your goals, tasks, and daily activities in a creative and relaxing way. Curious about how it works? A bullet journal (or BuJo) is a planner, diary, and to-do list…
Did you know that sweet potato is technically also a vegetable? It makes this soup wonderfully creamy. Ingredients (serves 4): 2 sweet potatoes, peeled and diced 1 medium cauliflower, cut…
Meditation can help with weight loss. Never thought about it that way? Reflecting on why you have certain thoughts can help you resist temptation. They’re actually very good questions: Why…
Mandarins — the perfect fruit for this time of year. Combined with mushrooms and parsnip, they make a unique and healthy Dutch-style mash (stamppot)! Ingredients (serves 4): 3 mandarins 250…
Each year, a Dutch National Food Consumption Survey is conducted to find out: what are we actually eating, collectively, in the Netherlands? The National Institute for Public Health and the…
You hear about it more and more: burnout. It’s starting to feel like an epidemic — we all know someone who’s on sick leave due to exhaustion. But burnout is…
Exercise can and should be fun. So put on some music while you run — it actually improves your workout! But how? Music keeps your brain focused on the sound,…
Looking for something tasty yet healthy? This light crumble with oats and fruit is delicious! With just a few ingredients and low in calories, it’s a simple treat you can…
March is a month of transition. The days are getting longer, nature is coming back to life, and we often feel the urge to be more active. But this shift…
Give yourself a moment of calm during these cold, dark months.A simple meditation is a great way to unwind and release stress. Grab a warm blanket, find a quiet spot…
Would you like to buy more organic products? It can be important for your health — but they do tend to be more expensive. According to the EWG*, the risk…
You eat what you buy. That’s why supermarkets play a major role in shaping our eating habits. These supermarket facts will help you make healthier choices and resist temptation. Did…
What comes to mind when you hear the word “self-care”? Maybe for you it means journaling, taking a warm bath, or regularly planning some “me time.”But there’s another form of…
Now that the holidays are over, we’re kicking off this month just as deliciously — but healthier! This nutritious pear churro cheesecake satisfies all your sweet cravings, is high in…
Do you also love the Dutch winter weather? We sure do! Especially when we get to go ice skating! You can burn around 400 kcal per hour while skating —…
By shopping, cooking, and storing smarter, you can save money. Check out the top 5 budget tips for grocery shopping on a budget: 1. Check your stock and make a…
The best form of exercise is the one you actually do. A great way to get cardio in is through Zone 2 training. Below you’ll read all about its benefits…
If you’re a pancake lover, you have to try this variation! The pumpkin turns it into a real indulgent breakfast, with the delicious flavors of cinnamon and speculaas spices. Ingredients…
This salad takes just 10 minutes to prepare—perfect if you’re short on time or need something healthy to take with you. In addition to avocado, it includes cottage cheese, which…
A creamy pasta dish that not only tastes amazing but also makes your body happy? Try this truffle pasta with pulled chicken and mushrooms! Thanks to its creamy texture and…
Need some relaxation or just in the mood for something different? Check out these tips and enjoy a surprising and refreshing day out! 1. Car Puzzle Tour (budget-friendly)Turn a car…
Many people want to lose a few kilos. But what if it just isn’t working? Read about the 7 most common mistakes and tackle those extra pounds effectively! 1. Eating…
Squats may be the most well-known exercise for your legs and glutes, but doing an exercise on one leg can be just as effective for toning your lower body! Our…
Do you have many balls in the air and sometimes wonder how you’re supposed to manage it all? Then this tip is for you. It’s tempting to work non-stop all…
These popsicles, with no added sugars, are delicious for both young and old. They’re low in calories, making them a perfect snack. And did you know that making your own…
How quickly do you get used to a healthier lifestyle?“On Monday I’ll start dieting again.”If you’ve ever heard or said this, you know how hard it can be to stick…
Imagine a miracle cure that can prevent obesity and diabetes, lower the risk of certain types of cancer, relieve depression and anxiety, increase mobility, and reduce the risk of hip…
Cake for breakfast—who wouldn’t want that? This cheesecake-like cake is both tasty and suitable for breakfast. Of course, you can also simply enjoy it with a cup of coffee. Ingredients…
Did you know that stress might be the reason you’re not losing weight? This is due to an excess of cortisol in your body. Short-term stress, like running when you’re…
Is circuit training the most efficient way to train?There have been many fitness trends that have come and gone. Do you remember Tae Bo, with Billy Blanks? You don’t see…
Looking for a tasty and healthy snack? Try these delicious curd buns! Thanks to the fiber and protein, they’ll keep you full for hours — easily getting you through to…
Ever heard of infobesity, nomophobia, or blurring? These are all modern conditions caused by phone addiction. If you feel like you’re checking your phone just a bit too often, it…
If you want to lose weight, you need to consume fewer calories than you burn. Simple.And the good news is: your body already burns quite a lot of calories each…
This wrap is perfect when you’re short on time but still want to eat healthy. With just two wraps, you’re already getting half of your daily recommended fiber and a…
Try to go outside as often and as early as possible during the day (preferably before 12:00), even if you’re working. It’s important to spend time in daylight regularly —…
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…
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…
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…
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…
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…
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…
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…
Vacation stress — it may seem strange and harmless, but it can really get in the way of a good trip.Is the door locked? Gas turned off? Passports packed? Avoid…
On vacation, it’s tempting to let go of all restraints — including your eating habits. So how do you keep it fun andhealthy? With these tips, you can enjoy your…
In summer, it’s important to stay cool. Nothing beats a healthy and refreshing ice-cold snack! This article gives you the recipe for fresh orange ice pops with thyme. Enjoy! Ingredients…
Obesity is a major issue in the Netherlands. This month, new data revealed that over 100,000 adults are morbidly obese — the most severe form of overweight. To prevent this…
It’s all the rage: working out with resistance bands. But what can you actually do with them?These bands are inexpensive, easy to carry — just roll them up and toss…
Relaxing is incredibly important: it’s good for your health and makes you happier. But how can you stay relaxed throughout the day?With these tips, life will hopefully become more manageable…
Honey and cinnamon as a miracle cure for every ailment? It seems that’s mostly a myth. Various stories on the internet claim that the combination has near-magical powers — for…
Melanzane is the perfect alternative to traditional lasagna — more vegetables, and coincidentally also low in carbs. The extra eggplant adds even more flavor. This recipe is also much easier…
You might doubt yourself often, but it’s actually pretty pointless. So how do you get rid of it? First of all: doubting yourself isn’t necessarily bad. But it is pointless…
Healthy vegetables are, unfortunately, often more expensive than frozen croquettes. So how can you maintain a healthy lifestyle as cheaply as possible? Stock up on healthy staples you use often.…
Skinny Quiche Quiches are delicious but often very heavy… This version lets you indulge without guilt! Ingredients for 1 quiche (5 servings): 400 g whole wheat flour 5 eggs 200…
Many people like to start their day with exercise — running, swimming, or walking. Some prefer to do this on an empty stomach, while others wait until after breakfast. But…
In today’s digital society, you’re constantly bombarded with stimuli — from ads, promotions, and endless notifications. But how can you keep the noise out? In this article, we share tips…
It’s recommended to get enough daily exercise. A walk during your lunch break is great, but it can become repetitive. So what are the alternatives? Try a barefoot trail: You…
It appears that meditation really helps with pain. In one study, participants were able to reduce pain sensations by as much as 25%. That’s more than with a placebo: a…
Buckwheat Pancakes with Fresh Fruit Ingredients for 5 small pancakes 1 egg 150 g buckwheat flour 1 tbsp pumpkin seeds 1 tsp baking powder Pinch of salt 40 g oats…
This dessert uses apricots, one of the classic dried fruits (and a seasonal fruit in February)! It’s delicious served warm during the cold winter days.“Dried fruits” is a collective term…
Getting good sleep makes you feel better — but did you know it can also lead to healthier eating habits?A study on people who usually sleep only 5–7 hours showed…
Research has shown that packaging materials may contain harmful substances that can disrupt hormone balance. These substances are called EDCs — short for Endocrine Disrupting Chemicals. EDCs can cause various…
To live a healthy life, you should take 10,000 steps a day. Dr. Yoshiro Hatano came to this conclusion in the 1960s. He also concluded that people take only about…
Flatulence — everyone experiences it from time to time. It’s quite annoying, especially in company. Certain foods can promote gassiness. Legumes, especially beans, are a prime example. Beans contain carbohydrates…
What is stretching, actually? Why do we do it, and how do we do it properly? Stretching means “to extend” or “lengthen” specific muscles. Stretching improves the flexibility of muscles…
For many, chocolate is a relaxing treat. But then the panic sets in: news reports say that chocolate might disappear? The cacao tree produces fruits that contain beans. These beans…
Are you always hungry? Or not at all? Here’s a breakdown of how hunger actually works.Hunger is influenced by several factors, but it mainly comes down to mental triggers and…
There was a lot of discussion this month about pesticides on fruits and vegetables. Here’s everything you need to know. Pesticides are used to prevent grains, fruits, and vegetables from…
More and more Dutch people are choosing to seek the sun during the Christmas holidays. Instead of gloomy snow, we prefer to head to palm beaches. Unfortunately, this also means…
LIIT – Low Intensity Interval TrainingWe’ve been doing HIIT (High Intensity Interval Training) for a while now—short, intense workouts of 15–20 minutes. But some exercises, like burpees, are very demanding.…
Starter: Warm Stuffed Avocado Ingredients (serves 4): 2 avocados 1 tomato 1 tbsp (fresh) lemon juice 4 tbsp breadcrumbs 4 tbsp grated Parmesan cheese Salt and pepper to taste 75…
How can you prevent wilted lettuce and spoiled fruit?You can use many products longer if you store them properly. How does that work again? Store potatoes, onions, and tomatoes outside…
It’s that time of year again – time for “kruidnoten”! Normally, they’re a sugar bomb, but here’s a healthier version that you can whip up in no time. Makes 10…
Exercise offers many benefits, and one of them is how it changes the way your body stores fat. Especially for people who are overweight, physical activity brings several additional advantages.…
Want to successfully quit smoking? Then try seeing yourself as a non-smoker. In a study conducted in Leiden, researchers found that people who continued to identify as smokers — even…
Sustainable food is tastier, healthier, and better for your peace of mind. That’s what more and more people believe. The trend of eating sustainably continues to grow. In 2016, spending…
Autumn Risotto with Chestnuts and Forest MushroomsChestnuts are incredibly versatile. Roasting them is fun, but they’re also delicious in a seasonal risotto. Ingredients for 2 people 150 g risotto rice…
People often say you should relax more. But sometimes we forget how. This article offers real ways to relax. Seek out silence.Noise can cause stress without you realizing it. Stop…
Sports are supposed to promote health, but many sports clubs are actually unhealthy environments. After all, who doesn’t associate a football clubhouse with a beer? In some areas, like Flevoland,…
Jasmine Tea Cookies (about 30 cookies) This recipe is a variation on shortbread cookies, using loose jasmine tea for flavor. You can find this tea at specialty stores like Simon…
Of course, it’s ideal to eat healthily and stay active throughout your life. But even if you start being more active later in life, the benefits are clear: people who…
Gluten-free products are not always healthier. The Dutch Consumers’ Association compared different versions of the same products. It turns out that the gluten-free variants often contain less fiber, more salt,…
People with diabetes even lost weight twice as fast by eating vegetarian! Want to try eating less meat too? Read on! This comes from a study published in The Journal…
Some yoga classes are more intense than others. There are also often differences between instructors. Most people will practice a form of Hatha yoga: stretching various parts of the body.…
Homemade Falafel Balls with Whole Wheat Pita and Garlic Sauce Falafel consists of fried balls made from pureed chickpeas. Of course, we’ll be pan-frying instead of deep-frying. Chickpeas are a…
Does your BenFit coach also remind you to meet the Dutch exercise guideline of 30 minutes a day (60 minutes if you’re overweight)? Turn your desk job into a calorie-burning…
Our health is largely influenced by the quality of our sleep. How can you ensure you sleep better? With these 10 tips, you’ll be sleeping like a baby tonight. People…
Spicy Bean Burgers on a Bun Most adults don’t eat enough vegetables, fruits, nuts, legumes, meat, or fish. At the same time, we consume too much red meat, sugary drinks,…
It is sometimes claimed that honey is healthier than regular sugar because it’s natural, but that’s not true. The body processes honey in the same way as other forms of…
Feeling packing stress before your vacation? Does the journey often end in arguments? Do things differently this year with these anti-stress holiday tips! Finish work in time and hand over…
The Trend Scenario outlines what our lifestyle is likely to look like by 2040.Good news! The number of smokers continues to decline — by 2040, only 14% of Dutch adults…
Summer has officially begun, and we can feel it in the rising temperatures. This Moroccan recipe will refresh your warm summer days: Tabbouleh with cucumber and mint. Tabbouleh with cucumber…
Walking is great for fat burning and can be very relaxing. Let the sun invite you to head outside—especially in the municipality of Leusden, which was voted the Walking Municipality…
Many people eat mindlessly without truly enjoying their food. Eating with awareness and being present during meals helps you feel full more quickly and also leads to eating less. By…
There are different types of grain products. The healthy varieties are whole grain products, such as whole wheat bread, whole wheat pasta, whole grain bulgur, and brown rice. Eating just…
When choosing a physical activity, the most important thing is that you enjoy it. That makes it easier to stick with. There are so many ways to stay active—there’s always…
Relaxation is essential to recover from exertion. If the body doesn’t get time to recharge, tension and fatigue build up until it becomes too much. When people take breaks to…
Fish with Mixed Vegetables Ingredients for 4 people: 4 tbsp olive oil 400 g cod fillet 2 onions 100 g grated young cheese 900 g baby potatoes 800 g stir-fry…
Easter Brunch IdeaEgg Muffins with Serrano Ham What you need: 1 muffin tray for 6 muffins 1 rolling pin Preparation time: 10 minutesOven time: 20 minutes Ingredients for 6 people:…
Recent research by Foodwatch shows that 56% of all supermarket food products contain added sugar. According to the Federation of the Dutch Food Industry (FNLI), sugar also has a technical…
Cod with Potatoes and Ham Ingredients for 4 people: 1 kg potatoes 600 g cod fillet 2 small onions 2 slices serrano ham 500 ml chicken stock 80 g butter…
For nearly all people over 50, healthy aging is very important. Of this group, 89% consider a varied and balanced diet essential. A balanced and varied diet does not mean…
If you want to lose weight, adjusting your eating habits is the first and most important step. That means eating healthier and eating less. In addition, exercise is good for…
Products that fit within the guidelines of the Schijf van Vijf will receive more attention in the supermarket and foodservice sectors. Research shows that simply providing information about healthy eating…
A fresh recipe with beef and cucumber sauce Ingredients for 4 people: 700 g baby potatoes 4 steaks du boeuf 800 g broccoli ½ cucumber 2 cloves of garlic 150…
Fat is both a building block and a source of energy for our body and provides vitamins A, D, and E. Fat consists of saturated and unsaturated fat. Each food…
A well-balanced diet can lead to significant health benefits. In combination with sufficient physical activity, moderate alcohol consumption, and not smoking, it reduces the risk of developing chronic diseases. The…
From now on, all members with an account can use our brand-new BenFit App. With this app, you can log in at any time from your mobile phone and always…
When you start exercising, there’s a chance that you don’t lose weight, lose very little, or even gain weight. This might discourage some people, even though they are making progress.…
According to Professor Jaap Seidell of the Vrije Universiteit Amsterdam, highly processed foods are the main cause of lifestyle-related diseases. Seidell makes an urgent appeal to the government and the…
To meet the guideline of eating fish weekly, we’ve chosen a delicious recipe with fish. Fish Fillet with Zucchini and TomatoIngredients for 2 people: 250 grams fish fillet (e.g., pollock)…
People who don’t get enough sleep eat on average 385 kcal more than those who sleep sufficiently. That’s equivalent to about 4 to 5 slices of bread. Additionally, participants with…
Seasonal vegetables are not only healthy and better for the environment, they taste better, are often much cheaper, and a lot fresher. Ingredients for 4 people: 300 g whole wheat…
Karin, 28 years old, is in a relationship with Erik and is the mother of Suus. She recently started a blog where she shares about various topics and hopes to…
In 2010, I lost 20 kilos on my own and managed to maintain that fairly well for five years—until the past six months. Due to my demanding work, exercising quickly…
Autumn Stew with Pumpkin Ingredients for 4 people: 1 organic butternut squash 250 grams chicken breast 1 tablespoon olive oil 2 red onions 1 clove garlic 1 bunch fresh parsley…
Smokey Goodness was chosen as the Cookbook of the Year 2016! Barbecuing is completely “hot” this year, and you can see that reflected in all kinds of specialty barbecue cookbooks.…
Many people try to compensate for a lack of sleep or energy with a few extra cups of coffee during the day. Unfortunately, caffeine is not the ideal remedy for…
Recently, the TV program Radar addressed the dangers of high levels of vitamin B6 (pyridoxine) in supplements. This raised questions for many people. Can you consume too much vitamin B6?…
Sugar has a strong effect on our brain, but not strong enough to be classified as addictive.This is according to Han de Jong, who earned his PhD at Utrecht University…
You don’t necessarily need to go for long walks — even micro-walks already have a positive impact on your health. We all know that walking is good for us. But…
It may sound counterintuitive, but one of the best ways to boost your energy is to take a little more rest.“A yoga workout can relieve physical tension and regulate your…
Rest is good for you — not only mentally, but also for your heart.Daily rest in the form of a siesta between 1 p.m. and 3 p.m. needs to last…
Are soybeans the solution for high blood pressure? Women going through menopause can experience elevated blood pressure. There seems to be a simple solution. American research has shown that roasted…
Salt is very important for our body — but we need barely a tenth of a teaspoon. We eat too much salt, and our body has to work hard to…
But is our step counter telling us the truth? We use all kinds of technology to track our daily activity. But despite all this technology, errors still occur. For example,…
Much of our daily food is included in the Schijf van Vijf (Dutch Food Guide), but not everything. How should we handle the foods that fall just outside it? Snacks…
Eating salt increases the craving for fatty meals. Research by Australian scientists also showed that people who sprinkle salt on their food automatically consume more calories.The study found that the…
What really helps to get your metabolism going? As we age, it becomes more difficult to lose weight, and it’s often said that metabolism slows down. 1. Eat breakfastA good…
A calorie is a measure of the amount of energy in food. The energy content of food is calculated in kilocalories (abbreviated as kcal). One kcal equals 1,000 calories. For…
We’ve talked before about how our environment influences our eating habits. But how far does this really go? Research from Utrecht University has shown that consumers are more likely to…
The effect of a multivitamin is greater than we often think. Taking a multivitamin is always a smart choice to supplement your daily diet. But for healthy middle-aged women, it…
The BMI often labels people as unhealthy — but why is this?A study of the American population showed that 50 million Americans are incorrectly classified as unhealthy. According to their…
You should continue to exercise not only during weight loss, but also afterward. The yo-yo effect of dieting is a recurring obstacle to losing weight. Only 5% of people who…
Drinking caffeine is not a problem — but why avoid energy drinks? Energy drinks contain a lot of caffeine. Many people consume caffeine daily, but the amounts found in energy…
Anxiety and depression can be treated with yoga. This was shown in a study involving 65 women with various forms of depression and anxiety. For this study, the participants were…
For anyone who wants to function well and get the most out of themselves, it is important to maintain good physical condition. This is only possible if we take proper…
What is the relationship between fat and the risk of mortality? Recently, a study was published questioning the beneficial effects of unsaturated fat. However, this study has some limitations, so…
Among the lowest educated people in our country — those who have completed only primary education — as many as 65% are moderately or severely overweight. Among the highest educated,…
The Updated Five Food Groups — What’s New? The Dutch Nutrition Center (Voedingscentrum) recently launched the updated version of the Schijf van Vijf — the national healthy eating guidelines.But what…
What Does a Runner Eat? If you’re an athlete, it’s important to pay attention to your nutrition. Every sport has different nutritional needs — so what should a runner eat?…
Myths About Chocolate Researcher John Bohannon published an article in the scientific journal International Archives of Medicine, claiming that eating chocolate while on a diet could actually help with weight…
Six-Pack Trend Raises Concerns Recently, news articles have reported that various dietitians and health organizations are raising concerns about the growing obsession with having “six-pack abs.” But why is this…
Fiber… Hardly Anyone Gets Enough Fiber is incredibly healthy — it’s low in calories and supports digestion.And yet, most people simply don’t get enough. Why is that? More and more…
Gene Influences Fat Distribution Fat around your waist or more on your hips — it’s not just your body shape that determines how fat is distributed.Research has shown that a…
Sauté or Boil? What’s the Healthiest Way to Cook Vegetables? We all know that vegetables are healthy — but how you prepare them also makes a big difference.The nutritional value…
When Do You Get Out of Shape? Almost everyone goes through periods where they train a little less.But how long does it really take before you start losing fitness or…
Vitamin B — A Very Useful Supplement More and more research is showing that vitamin B offers significant health benefits — but why? Scientific studies reveal that vitamin B is…
10 Days Without Sugar — For Kids Consuming added sugars has a negative impact on children’s health.American research has shown that children who avoided added sugars for just ten days…
Flavored Water: Making Hydration Fun and Tasty Drinking enough water is very important for our health.The general recommendation is to drink 1.5 to 2 liters per day. But for many…
Is Spelt Really Healthier? More and more people are looking to reduce their carbohydrate intake and are turning to products made with spelt.But is spelt actually healthier? One of the…
Is Eating at Night Bad for You? Many people claim that any food you eat after 8 p.m. won’t be burned off and will directly lead to weight gain.This is…
Walking 2.0: with a weighted vest We all know walking is healthy. But do you want just a bit more challenge, muscle activation, and calorie burn? Then try walking with…
You might think of diet and exercise when it comes to losing weight — but did you know that your breathing also plays a surprisingly big role? Many people breathe…
It’s asparagus season again!This light, creamy soup is packed with flavor and asparagus. The smoked salmon adds a good dose of protein, making this a quick and nourishing lunch or…
Did you know that your brain functions better after just 5 minutes of movement?More focus, less stress, and you’ll simply feel… lighter. So: close the laptop, put the phone away.…
Fresh. Tasty. Healthy.Snacking the way it was meant to be: something that looks like a treat, tastes like ice cream… but is healthy. Here’s how to make it: Ingredients (for…
Enjoy Terraces, Ice Cream, and Dining Out — Without Losing Control As soon as the sun comes out, your daily rhythm often shifts naturally: eating later, grabbing an ice cream…
Whole Grain Wraps with Hummus and Spring Vegetables A light meal ready in just 10 minutes — perfect for lunch or an easy dinner. Ingredients (serves 1) 2 small whole…
Still feeling a bit sluggish after the winter months?The days are getting longer, the sun is showing itself more often, but you still notice that your energy levels are lagging…
The days are getting longer, the sun is shining more often — and you may already feel it: your body is asking for something different.Less craving for warm, heavy meals,…
New Month, New Motivation The first months of the year have already flown by. Maybe you started off full of energy, but now you’re finding it a bit harder to…
Summer is almost over, and we’re slowly returning to our daily routines. You might want to start living a bit healthier again, but in the hustle and bustle of everyday…
Want something different than the usual cheese sandwich or looking to eat healthier? Read on for some tips and a tasty recipe for a healthy sandwich spread! Tips for a…
With small adjustments, you can achieve a lot. Here are some habits that will make your life increasingly enjoyable: Get up a little earlier. Just 15 extra minutes gives you…
We all know ground cinnamon, but did you know you can do a lot with whole cinnamon sticks too? A fresh cinnamon stick adds rich flavor, makes your house smell…
Staying active is important, but proper recovery is just as crucial. Without enough rest, you’re more likely to break down muscle instead of building it, feel more fatigued, and develop…
With this beautiful weather, a fresh summer salad is perfect for lunch or dinner. This simple salad is quick to prepare and packed with nutrients. Sprouts are rich in antioxidants…
Take a moment and sit down—because we really don’t enjoy life enough. A moment of joy can be small or big, but it’s something you truly appreciate. And it makes…
These summer temperatures are perfect for barbecuing with friends and family! However, barbecues often come with more calories than a regular meal—think lots of meat, bread, and creamy salads. Luckily,…
Do you also find it annoying when it’s already time to clean the whole house again? Luckily, there are more (health) benefits to it than you might think! You can…
Wraps with a Surinamese twist! Want to enjoy wraps in a different way? Try these simple wraps with chicken, egg, and green beans. Ingredients for 2 wraps 150 g chicken…
A never-ending task list that stresses you out and leads to procrastination? That’s a thing of the past. Create a task list that propels you forward and actually makes you…
Should you eat breakfast or skip it? Is breakfast truly better for your health, or is it okay to go without? Unfortunately, there’s no clear-cut answer. The health effects of…
Maybe you’re back at work or school occasionally, or heading out for a day trip. With the tips and food swaps below, you’ll be able to take a lunch that’s…
Super simple and healthy—this frittata with potato, mushrooms, and zucchini only requires a frying pan and a bowl! Ingredients for 2 servings: 1 potato 1 zucchini 200 g (chestnut) mushrooms…
Asparagus and salmon—always a delicious combo. Asparagus is in season now and still quite affordable. Will you give this tasty oven dish a try? Ingredients for 2 servings: 500 g…
We spend a lot of time at home, move less, and sometimes feel powerless or hopeless. For comfort, you may reach for a glass of wine, a snack, or order…
Now that spring is approaching, everything is turning greener outside. But did you know that having plants indoors is also a healthy choice? So combine your big spring cleaning with…
Craving a hearty meal but want to keep it on the healthier side? Try this healthy version of the famous Dutch “kapsalon.” While the original dish contains fries, shawarma, and…
This is very relatable for many people: you make an effort to eat healthily, step on the scale, and… nothing. You haven’t lost any weight. How is that possible? Often,…
Gyms are still closed, and combined with lots of sitting while working from home, your muscles can weaken quickly. The following exercises are easy to do at home and will…
A healthy breakfast full of nutrients is a great start to the day. It helps you feel full for longer and reduces the urge to snack. But what does a…
Fish is packed with valuable nutrients. Be sure to choose fish with sustainability labels like MSC or ASC to minimize environmental impact. Try including fish on your menu once a…
Meal kits are becoming increasingly popular. They are relatively affordable and include (almost) everything you need to prepare a meal. But are these kits actually healthy? A meal kit is…
We all know by now that exercise is healthy—but how do you stay active when gyms are closed and you have to work from home? Luckily, there are ways to…
Did you know that a cluttered home can lead to a cluttered mind? Mess can affect your emotions, behavior, decision-making, stress levels, and even sleep quality. But how exactly? Clutter…
As a child, you probably spent plenty of time on inline skates—but even now, it’s a fantastic way to be active outdoors. Around the year 1700, inline skates were invented…
Want to save some money and reduce food waste? Make it your goal in 2021 to shop smarter! With the tips below, you can get started right away. Need hazelnuts…
We all know by now that balance is important. But it’s not always easy to have a perfectly balanced meal every single day or at every eating moment. To make…
Exercising at home: it’s not always fun or easy. Read on for tips to stay fit anyway! Do what you enjoyIs it dancing for you, or would you rather do…
How do you prefer to relax? There are many ways to do so, but did you know that music can be especially calming? The effects of music on the body…
Don’t feel like spending much time in the kitchen but still want to serve a special dessert or snack? Then this delicious recipe for stuffed apples with nuts is perfect—original…
Delicious for dinner or as a leftover lunch — and super easy to make! Ingredients for 2 people 4 whole wheat wraps 200g falafel 2 handfuls of fresh spinach 1…
Difficult thoughts, feelings, and circumstances are part of life. But how can you deal with them in a way that still allows you to enjoy life? PauseTake two minutes for…
A delicious, refreshing smoothie bowl for a healthy and quick breakfast. Ingredients (serves 1): 200 ml semi-skimmed yogurt 50 g frozen mango 50 g frozen peach 50 g blueberries 60…
We’re surrounded by processed foods and comfort, which often leads to consuming more energy than we burn. The result? A growing waistline. How is yours? Maintaining a healthier waist size…
Hormones are found throughout the body and act as messengers. They regulate essential processes such as digestion, energy metabolism, and emotions. In short: they’re important. But how do you keep…
Who says festive treats can’t be healthy too? These cookies are made with oats and dried fruit – a delicious and nutritious alternative to traditional holiday cookies. Ingredients (makes 12–16…
Autumn has arrived, and the Netherlands is glowing with warm, golden colors. We’ve compiled a list of the 7 most stunning autumn walks in the country—plus tips to make your…
Hygge is a Danish word that refers to a feeling of coziness, comfort, and well-being. It’s all about creating a warm and welcoming atmosphere—especially during the cold winter months. For…
Looking for something new to top your bread with? We’re sharing three of our favorite easy and healthy sandwich ideas. Every slice becomes a treat! 1. Energy SliceIngredients: 1 slice…
Who doesn’t love that satisfied, full feeling after a meal? The good news? You don’t have to overeat to get it. With the right food choices, you can nourish your…
Spend lots of time in the car? Turn your ride into a moment of relaxation and fun with these playful ideas: 🚗 Auto BingoMake a list of funny or random…
Whether you’re aiming for a flatter stomach or that long-awaited sixpack, success lies in the perfect combo of three essentials: 1. Ab workouts2. Cardio training3. Nutrition It’s the balance between…
Nothing beats a cozy movie night at home — and snacking is part of the fun! But who says you have to compromise on taste to stay healthy? Here are…
The sun is shining at its brightest, and it’s time to enjoy something refreshing and delicious. What’s better than a delightful summer yogurt parfait? Ingredients (for 1 serving): 150 g…
BBQ season is in full swing, bringing with it the delicious scents and flavors of grilled food. There’s nothing better than the sound of laughing friends and family while enjoying…
How relaxing helps you on your path to a healthier body! We all know losing weight can be a challenge. But did you know stress might be the sneaky culprit…
Tofu has been a staple in Asian kitchens for centuries, and more and more people are now choosing it as a meat alternative. But how is tofu actually made? The…
Fermented foods are rapidly gaining popularity for their health-promoting properties. Did you know your yogurt is already an example of fermented food? In addition to yogurt, the following foods also…
With this homemade iced tea, you’ll breeze through those hot days! And the best part? You only need two ingredients: water and tea. Because you’re using so few ingredients, the…
This time, we want to inspire you with practical tips to help you in the kitchen. With the right adjustments and clever tricks, healthy eating becomes easier — and your…
Whether you’re dealing with stress, stiff muscles, or trouble sleeping — the acupressure mat can help you relax and may be a great addition to your daily routine. The mat…
Ingredients (serves 1):• 1 zucchini (approx. 200g)• 80g smoked salmon• 1 boiled egg (optional)• 1 handful arugula• 10 cherry tomatoes, halved• 2 tbsp lemon juice• 1 tbsp olive oil• Salt…
You might already have an idea of what a mindful meal is. But what does it really mean — and how can you practice it? A mindful meal is about…
If you’re looking for a healthy and nutritious breakfast, this quinoa breakfast bowl is a great option. Quinoa is rich in protein, fiber, and essential nutrients like iron and magnesium.…
Did you know that quinoa is actually a seed, not a grain? Although often consumed like a grain, quinoa is the seed of the plant Chenopodium quinoa, which mainly grows…
Stimulating your muscles with electrical impulses to become fitter and stronger — EMS is popular for many reasons. Find out if it’s something for you. Benefits of EMS TrainingEMS training…
Music can be a powerful tool to relax and reduce stress. Sounds good, right? Here are some ways you can use music to unwind: Choose calming music: Go for music…
A delicious vegetarian recipe, packed with vegetables, herbs, and tasty feta! The veggies are seasoned with Vadouvan spices — Indian spices with a French twist — making them warm and…
More and more people are joining in — suddenly unavailable for a day. JOMO: do you ever practice it?JOMO stands for the Joy Of Missing Out. It’s the opposite of…
Traditionally, a wrap (also called a tortilla) is made from corn or wheat flour. Nowadays, you’ll also find wraps made with vegetables like beetroot, carrot, or bell pepper. Sounds healthy…
Want to eat more veggies? It gets a lot easier with these tasty muffins — and they’re also gluten-free! Flavored with Italian herbs and grated cheese. Ingredients for 6 muffins…
January is the perfect moment to pause and reflect. What do you want to achieve this year? Where do you want to grow? With a short reflection and a simple…
The holidays are a time of warmth and togetherness. But they also come with many expectations, which can make this season feel chaotic. So how do you stay calm in…
Welcome to the new year—full of fresh opportunities and new beginnings! January is often the month for healthy resolutions, fueled by the desire for a fresh start and a healthier…
It’s that time of year again – cozy vibes, warm drinks, and of course… gifts! But this year, why not give presents that also support a healthy lifestyle? Here’s some…
The wintertime has begun, and the shorter, darker days can cause a bad mood, fatigue, reduced concentration, and a sluggish feeling. Sound familiar? Then read our tips to combat the…
Turn your pumpkins into spooky masterpieces and make the most of every bit! 🎃 Spooky DecorationsOctober 31st is Halloween — and what better way to join the fun than by…
Want to live a longer, healthier life? Dan Buettner and his team traveled the world to uncover the secrets of the longest-living people. Welcome to the Blue Zones. What are…
After a good night’s sleep, there’s nothing better than giving your body a good stretch, right?Research shows that a proper stretching routine is good for your body — it keeps…
Fresh spring risotto with fennel, green peas, burrata, mint, and lemon. A delicious and healthy vegetarian dish full of fiber and vegetables! Ingredients for 2 servings 150 g risotto rice…
You probably know the saying, “a tidy house is a tidy mind.” And it turns out to be true. Doing simple household chores can be relaxing. Choose a task that…
If you start your day with exercise, you may be doing it on an empty stomach. But is this wise? And does it help burn more fat? It has not…
Asparagus season is just around the corner! The classic version with ham and egg remains a favorite for many, but how about this twist: asparagus with fish! You’ll be amazed…
Making waffles always comes with a bit of suspense… will they turn out or not? These waffles are super easy to prepare and also incredibly tasty. Add some extra fruit…
If you want to be happy, you need to take regular breaks and allow yourself to rest. The importance of vacation is often underestimated — we tend to fill our…
We all know how important a good night’s sleep is. Not only do we need enough hours of rest, but the quality of that sleep is equally crucial. Still, everyone…
This week I have a delicious and easy oven-baked dish for you. When we think of comfort food, we often imagine heavy meals that aren’t always very healthy. But don’t…
It’s proven that taking good care of yourself increases happiness — and healthy eating is a big part of that.So try this happiness tip: Cut back on unhealthy snacks. Limit…
There are countless people with desk jobs. Such a job often means sitting behind a desk all day with very little movement. Then, after a long workday, you get into…
Everyone agrees — we’re so happy that the gym is open again. Back to your favorite pilates, energetics, or zumba class! It’s finally possible. But… your muscles don’t have to…
Do you also have a list of New Year’s resolutions? Unfortunately, reality tends to catch up with us quickly. There’s a good chance your good intentions will fade into the…
After all the December treats, it’s time to start the year off healthy! That doesn’t mean you can’t enjoy delicious food. This healthy banana split makes for a wonderfully guilt-free…
Eating more plant-based foods is not only good for animal welfare and the environment, but perhaps most importantly, it’s great for your own health.Winter offers plenty of delicious seasonal vegetables,…
People with dogs go outside every day, rain or shine. Those without a cheerful four-legged friend often do so much less—especially now that the days are getting shorter, colder, and…
In today’s digital society, you’re constantly bombarded with stimuli from ads, social media, and all kinds of notifications. So how do you keep the noise out? Stimuli are bits of…
It’s officially autumn, which means the days are getting shorter and the temperatures are dropping. It can be tempting to stay cozy indoors, but luckily autumn is also a beautiful…
Autumn is coming, which means warm cups of tea are becoming popular again! The best types to drink are green or black tea: these varieties lower your blood pressure and…
Pulled Chicken Sandwich Ingredients for 4 sandwiches: 4 small (bake-off) rolls (whole grain or brown) 4 servings of low-fat margarine 1 chicken breast (150 grams) Paprika powder to taste Cayenne…
Want to make this Valentine’s Day even more romantic? Here are a few sweet ideas: Atmospheric TableSet the mood with flowers, candles, or beautifully folded napkins. It’s all in the…
Starter: Caprese Salad with Heart-Shaped Mozzarella Ingredients 2 ripe tomatoes 1 ball of mozzarella (125 g drained weight) A handful of fresh basil leaves Balsamic vinegar dressing Extra virgin olive…
The holidays are behind us, and January can sometimes feel a bit gloomy. But don’t worry—there’s plenty of fun to be had to help you get through this winter month…
The sugars in soft drinks increase the risk of diabetes — not just for people who are overweight, but also for those who are slim. British researchers have investigated whether…
What do you think: is darker bread always healthier? Read on to find out. Bread colorLet’s get straight to the point: the color of bread doesn’t say anything about how…
Do you think power walking is just for groups of older ladies walking with poles? Think again! These days, power walking in a group is the trend! It’s accessible, cheaper…
Looking for recipes to make your Easter brunch special this year? Read on for inspiration! Chickpea Pancake with Black Pepper Ingredients: 90g chickpea flour 240ml warm water 2 tbsp olive…
Starter: Chanterelle and Goat Cheese Salad Ingredients for 4 people: 4 baby romaine lettuce heads 1 box of chanterelles 80 g fresh goat cheese 4 tsp honey 2 tbsp olive…
As 2019 comes to an end, it’s time to look ahead. What are the predictions for sports and physical activity in 2020? 1. VarietyMore and more people are seeking options…
Starter: Broccoli-Zucchini Soup with Feta and Dill Ingredients for 4 people: 2 onions 2 garlic cloves 2 zucchinis 1 broccoli 1 potato 1 tablespoon olive oil 150 g feta Fresh…
Red Gazpacho (10 minutes) Ingredients for 6 servings: 500 g tomatoes 1 shallot 1 red bell pepper 1 celery stalk 1 clove garlic 4 tbsp olive oil 70 ml balsamic…
