BenFit helps coaches and gyms deliver personalised nutrition coaching efficiently, allowing them to support more clients without proportionally increasing their workload.
Nutrition software helps coaches create personalised meal plans efficiently while freeing up more time for meaningful client coaching.
Smart nutrition software helps coaches scale their nutrition services, reduce admin and support more clients with personalised guidance.
With clear packages, smart pricing and nutrition software, gyms can turn nutrition coaching into a scalable source of recurring revenue.
The BenFit app helps users track their nutrition quickly and accurately using AI photo recognition, barcode scanning and manual food logging.
The BenFit app helps users track their nutrition quickly and accurately using AI photo recognition, barcode scanning and manual food logging.
Data-driven coaching enables health professionals to create personalised lifestyle plans that lead to lasting behaviour change.
Hybrid coaching combines personal guidance with digital tools, helping coaches save time, improve client results and build a scalable business.
Personal trainers who add nutrition coaching achieve better client results, stronger retention and increased revenue opportunities.
AI automates nutrition tasks, allowing coaches to focus more on behaviour change, motivation and personal guidance.
AI automates nutrition tasks, allowing coaches to focus more on behaviour change, motivation and personal guidance.
Gyms can use nutrition software to offer scalable HYROX nutrition support, improving performance, retention and revenue.
Micro habits help health professionals create sustainable behaviour change through small, achievable daily actions.
Personal trainers improve results and revenue by integrating structured nutrition coaching into their services.
As a coach, you achieve better results by calculating protein needs correctly and translating them into practical nutrition plans.
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.
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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…
