Where we used to talk about ‘sugars’, we now talk about ‘honey’, ‘corn syrup’, ‘galactose’ and all other forms of sugar. We know that sugar isn’t good for your health, however in the Netherlands we consume about two to three times more sugar than the recommendations of the World Health Organisation (NRC, 2015). Shocking, right?! To be more conscious about our health, we choose for honey or maple syrup instead of refined sugars. But is it a better choice? We will give you a short introduction.
Sugar and sugar alternatives
Sugar is a collective name for monosaccharides and disaccharides, which are carbs. This is why ‘sugar’ is underneath ‘carbs’ on food packages. Mostly when we talk about sugar, we talk about refined sugar, which is sugar from sugar beets and sugarcanes. But sugar also occur naturally in food, like: fruit sugar, milk sugar, starch (potatoes and grains) and corn. Next to that, also syrup, molasses and honey consist for a big part out of sugar.
Honey
Honey has a little bit more kilocalories and a little bit less sugar than refined sugar. The ingredients exists for 79 percent out of sugar, 17 percent out of water en 4 percent out of enzymes, protein, vitamins and minerals. Honey has an antibacterial effect, most likely because of the combination of enzymes, a special protein in honey and the high concentration of sugar. This effect is not strong enough to prevent an infection, but it could soothe a cold. In conclusion: even though honey has some health benefits, it isn’t a healthy choice because of its kilocalories and sugars.
Maple syrup
Maple syrup is a Canadian sweetener, especially great on top of your pancakes. It contains less kilocalories and sugar than honey and refined sugars. Next to that it also contains vitamins and minerals, but not as much as honey does. The glycemic index is lower, which means maple syrup is less bad for you blood sugar level. However, the vitamins and minerals in maple syrup don’t weigh up to the amount sugars.
Agave syrup
There is no clear picture about agave syrup according to science. Agave syrup exists for a big part out of fructose. Science shows that fructose can damage the liver, which can cause fatty liver disease. However, agave syrup contains less glucose than other sugars, which means the blood sugar level will increase less compared to other sugars.
Coconut blossom sugar
Sugar from a palm tree, sounds like the most healthy one on the list! Nope. Coconut blossom sugar has about as many kilocalories and sugars as refined sugar. The only advantage of coconut blossom sugar is that it’s not heated during processing, so the minerals won’t get lost.
Sweeteners
Sweeteners don’t contain sugar or kilocalories. There are unhealthy variants of sweeteners, but all permitted sweeteners in the EU are carefully examined on safety. So even though sweeteners don’t have any health benefits, they are also not harmful. Also, sweeteners don’t have an effect on your blood sugar level. Only good news! However there is one (little) disadvantage of sweeteners: some sweeteners contain polyols. The colon converts polyols into bacteria, which releases gasses. Also they attract water, resulting in diarrhea and flatulence. And that’s not what we want right… 😉
NiceDay: Would you like to eat healthier? Try to reduce your sugar intake. Write in your diary how that works for you.
If you’re looking for tips concerning better well-being, mentally and physically, movement is an important, but often underestimated aspect. People who often exercise, sometimes seem to be addicted to this. But sports cost energy, so how can people want to exercise more, if, on first sight, you’re likely more relaxed when you’re taking it easy?
Sports
Because sports cause your body to create more energy! This occurs at the level of cells, namely the mitochondria, which draws energy out of the nutrition you consume. Energy is not only used for movement, but also for keeping your brain alert, keeping your lungs active and regulating your body temperature. When you exercise more often, the amount and efficiency of mitochondria in your body increases. You will teach your body to produce more energy!
Take rest
The more energy needed for movement, the better your body learns to have enough energy for you well-being in periods of rest. This means, among other things, a lower heart rate, less headache, a lower tendency for yawning, and less snacking. In order to achieve the best effect, it is therefore important that you engage in movement where you will sweat a bit.
Chemicals
Apart from this energy process in your body, you also produce more body-like chemicals that make you feel more comfortable. More movement creates more dopamine, which is a neurotransmitter responsible for feelings of reward. Also, the decrease of cortisol, the stress hormone, reduces fat storage and fear. This effect already occurs with moderate intensive movement. A walk, bike ride, or walking the stairs are already sufficient to reach this effect!
Sleep
You are indeed more relaxed if you take it easy, but if you move regularly, your body will learn to relax faster. Even for your sleep rhythm it can do miracles. In today’s society, our bodies are sometimes confused by exposure to, for instance, light of electronics, and additives in foods. Move, make more body-like fabrics that reward you with a good feeling, and you will feel more energetic, but also more relaxed.
If you doubt to go out and exercise because you feel energy depleted, just don’t hesitate to exercise, and see how you feel afterwards!
NiceDay: Plan your sports sessions in your Daily Planner; a good walk in the park is, of course, also fine. Record in your diary how you feel before your effort, and after your effort, and look at the difference afterwards.
Nuts are healthier than we think! They contain many nutrients, such as vitamins and minerals, which are essential for good health. We used to believe that eating nuts makes us gain weight, because it contains a lot of fat and kilocalories. Nevertheless, nuts fit in everybody’s diet and here are four reasons why:
More nuts, less kilocalories
Huh, less kilocalories? That’s right. Next to kilocalories, nuts also contain unsaturated fat, protein and fibers. This gives you a fuller feeling when eating nuts. Because eating nuts can be filling, therefor you won’t put much food on your plate. As a result, you aren’t putting on weight that fast and you don’t have that hungry feeling.
Would you like to know which nuts contain which nutrients? Click here!
My heart beats for nuts
Hm, eating a handful of nuts everyday? Don’t mind if I do! It’s delicious, but also healthy for the heart. Nuts contain unsaturated fat, fats from vegetable products. By eating products with unsaturated fats, your cholesterol level will drop. This decrease reduces the risk of cardiovascular disease. Saturated fats increase cholesterol levels. You can find saturated fats in animal products like meat and full-cream milk, but also in cake and snacks.
Smarter eating
Some nuts contain omega-3-fatty acids, these are unsaturated fats. These fatty acids are important for brain communication. The myelin layer of the axons is maintained by the omega-3-fatty acids. Myelin is responsible for quick communication. Too little omega-3-fatty acids can lead to cognitive problems, such as forgetfulness or a reduced concentration. In unsalted nuts contain a lot of omega-3-fatty acids. But you also can find it in fatty fish, such as mackerel.
Chewing to a better concentration
Scientist are still researching how chewing influences your brain. Chewing causes blood flow in different areas. Chewing influences the memory and your concentration. However, chewing during a task can have a negative influence on your concentration, you can get distracted by your own chewing. Therefore it’s best to eat a handful of nuts prior to a task, so you can chew to full concentration.
NiceDay: Plan a moment in your Daily Planner to eat some nuts. Did it improve your concentration level?
The Blue Zones are regions where people live the longest and healthiest. Their secret? Healthy eating and exercise! In this blog post we focus on healthy eating. The people in the Blue Zones eat 95 percent of the time plant based! Also they consume a lot of vegetables and fruits, which results in an increased nutrient intake. Now the question rises: What can we learn from them?
Western-European diet
In Europe we hardly meet the recommendations of health organizations. Our diet consists mostly of dairy products, meat and butter. Dutch men consume about 127 grams of vegetables and 87 grams of fruit a day, Dutch women consume about 125 grams of vegetables and 115 grams of fruit a day. Whereas the Dutch recommendations are 250 grams of vegetables and 200 grams of fruit!
The effect
The poor diet is why Western-Europeans consume a lot of saturated fats and not enough fibers, which causes overweight and lifestyle diseases. Did you know that in the Netherlands almost half (49,2%) of the adult population is overweight?
A plant based diet
The plant based diet mostly contains unsaturated fats instead of saturated fats. Next to that it’s rich in fibers and it meets the recommendations of health organizations more often. It’s nutrient dense and has less kilocalories. On top of that, eating plant based lowers the cholesterol and reduces the risk of coronary diseases and diabetes.
Fruits and vegetables
According to American research you win three life years by eating at least five pieces of fruits and vegetables each day. Another research, by the Imperial College London, recommends ten pieces of fruits or vegetables each day to promote good health.
NiceDay: Look for a plant based recipe and plan to cook this in your Daily Planner. Also plan a moment to take some extra fruits or vegetables.
This posture looks very easy but can certainly be a challenge when there is stiffness in the muscles. In order to get into this pose, many muscles need to extend. It can be difficult to breathe properly and this asana can be a big challenge. These tips help you to do the Child’s Pose with more ease!
What is the Child’s Pose?
This is basic pose: kneeling forward. In yoga jargon this pose is called “Balasana”. Bala means ‘young, childlike, not yet fully grown’. Due to the forward deflection gravity forces the body deeper into the posture. The challenge in this asana is to put the forehead on the floor and the sitting bones towards the heels. Because the chest rests on the upper legs, the movement of the breath towards the abdomen and the front part of the rib cage is limited. When the back is smooth, it can expand more on the inhalation and there is less pressure on the chest and an optimal stretch of the entire spine.
What is the effect of the Child’s Pose?
The entire spinal column and in particular the dorsal back muscles are strengthened just like the hamstrings. The large but muscle and calf muscle are also lengthened and the toe joints loosened. When there is stiffness in the hip joint and lower back, it can be a challenge to breathe freely in this pose. To experience relaxation, the goal is to make the back as arched as possible on the inhalation so that breathing is easier.
This is how you do the Child’s Pose
Sit on hands and knees and place the forehead on the floor. Extend the arms backwards along the body, hands towards the feet. Let the chest rest on the top legs and push the sitting bones towards the heels. On the inhalation the back arches with the sit bones resting on the heels.
Alternatives
When the lower back or hips feel stiff, the following alternatives can help:
- Place a cushion on your ankles and let the sitting bones rest on it.
- Place a cushion on the floor to place the head there when it does not touch the ground.
- As an intermediate step it can be nice to place the hands on the ground at the height of the shoulders for support.
The more relaxing the breathing goes, the more the muscles and joints relax and the easier the pose.
Sugar, a word that sounds negative. A lot of parents say: “Sugar is bad for you”. They are right, too much sugar is bad for your health.But your body needs sugar too!There are cons and benefits of consuming sugar, we will explain them to you.
Health effects
Sugar is often associated with weight gain . This is not totally true: eating too much sugar can be associated with weight gain, but sugar doesn’t have to be the direct cause of it. Sugar provides energy but does not contain vitamins, minerals and fiber. This means that it doesn’t satisfy the body, even though your body receives the extra calories.
But sugar isn’t all bad: the body needs sugar, or glucose, for energy. Your brain needs glucose to function.Also glucose is a quickly available energy source, used during high intensity efforts like a work-out or when you feel dizzy.
Positive and negative effects
There are different forms of sugar. For example, granulated sugar, cane sugar, honey and (agave/maple)syrup. They say that granulated sugar is the worst, but all kinds of sugar are processed the same way. So your body can not know the difference between those sugars. However, sugars from for example fruits and vegetables are a better choice. This is because next to the sugars, they contain nutrients. Sugars from candy or soda don’t have too much nutrients. These are the so-called ‘empty calories’: they contain calories without being beneficial for your well-being. Are you curious about what sugar alternatives are the healthiest? Read it in this post.
What to do if you want to eat less sugar?
For example, cut sugar in your breakfast. Replace sugary and crispy muesli for muesli with nuts of fresh fruit. Also try to decrease your sugar intake while you are eating snacks! Instead of cookies, cake, go for vegetables, fruit, whole grain bread or crackers. During dinner you can decrease sugar intake by making your own dressing or sauces instead of ready-made dressings and/or sauces. Also replace soda drinks with water, coffee or tea.
NiceDay: Note in your diary what cutting sugar does to your well-being. Is it easy for you? Do you feel more energetic? What is going well? Where can you still improve?
We tend to make less healthy choices on our way to our holiday destination. After all, we are on vacation, right?! On the other hand, we are sitting down all day without too much movement. Is it really wise to eat unhealthy too? Can’t we wait just a little longer to get our hands on the French fries and Italian ice cream? Is it even possible to eat healthy on your trip? With this blog post, we’d like to help!
Healthy eating at the airport
Many people take the plane to their destination. Fortunately, there are enough options at the airport to make healthy choices. Skip the Burger King, go for healthier restaurants. For example, at Schiphol you have a La Place restaurant where you can make your own salad, or go for a tasty rice dish at LEON. Snacks can be bought at the ‘AH to go’ or you can take it with you in advance. Go for fruit, vegetables or nuts. Or take a nakd-bar with you.
Eating healthy in the plane
The airport has enough healthy options, however avoid eating in the plane itself. Our taste sensitivity decreases due to the low air pressure. Airlines solve this problem by serving food that contains a lot of (saturated) fats and by adding extra salt to the meals. A lot of fat means a lot of calories that you will not burn with sitting. A large amount of salt damages the kidneys and will cause fluid retention.
The most important thing during the flight is that you drink enough. The higher you go, the lower the air pressure, this causes dry skin and lips. Also, you sit in the same position all the time. You are going to retain fluid which flows to your feet. Not so sexy! Fortunately, you can prevent this by drinking enough. Therefore, bring a refillable bottle and fill it just before you board. Choose a spot near the aisle, in case you have to go to the bathroom. Leave carbonated drinks for a while, due to the low air pressure this can cause stomach problems.
Healthy eating in the car
If you travel by car, the same ‘rules’ apply as for the flight. However, gas stations often offer less healthy options compared to an airport. Therefore take a cool box with you in the car and prepare the necessary. Take for example some hummus or chicken fillet and some bread buns or crackers. You can also make a smoothie at home and bring it with you for an energy shot when you need it. Are you looking for a substitute for sweets? Then freeze some grapes and store a bag in the cooler. A a sweet appetite after 2 hours of traveling? Then these grapes are still sweet and fresh!
Also in the car it’s important to drink enough. Most people don’t drink enough, it’s super annoying to stop every 10 minutes for a toilet right? However, we often confuse the feeling of being thirsty with hunger. You will grab a bag of candy and before you know it, that whole bag will be empty and you will not be satisfied yet. Bring a bottle of cold water and freeze a bottle of water before your trip, this way you will have fresh water at the beginning and at the end of your trip.
Healthy eating on the go
You are on the road for a long time and you may lose sense of time and structure. It is precisely for this reason that it is important to provide a little structure in the journey by eating your three meals at fixed times. Eat enough during these meals and preferably prepare them (in advance) by yourself. Occasionally sinning is not bad, but try to keep the main meals healthy. This way you ensure that you feel fit throughout the journey!
Feeling sick?
After such a long day in a stuffy car, you may not feel well. That is precisely why it is important to eat healthy and balanced. Try to eat regularly throughout the day, choose light meals without too much fats and acids. Do not drink too much coffee before and during the trip. Is it too late and are you nauseous already? Cola can help you to get rid of the nausea, drink this in moderation and preferably at room temperature.
NiceDay: Are you going on holiday soon? Describe in your diary how you are going to prepare for the journey.
Cycling offers countless advantages. It increases fitness, it’s good for your health and it’s also cheap. Besides that, cycling is also better for the environment. The Netherlands is famous for the many bikes you see in the streets, but also for the people using them. It’s a cycle country. There are more bikes than people. Cycling is also very popular, you can take the bike fast and do grocery shopping. But why is cycling so good?
“Life is like riding a bicycle. To keep your balance, you must keep moving.” ~ Albert Einstein.
Who run the bike? Brains!
Moving prevents your aging brain from decay. Also moving ensures that your brain stays flexible and adapts better to different circumstances, this is called plasticity. Moving even makes your brain communicate better. Running decreases depressive feelings, you can use it as a therapy. Cycling has the same effect, and as an advantage you don’t have to overburden your joints.
A step to relax
Do you want to relax your body and spirit? Go and move! Cycling creates serotonin and dopamine, this gives you a happy feeling. Also your brain makes a feel good drug, namely: endorphin and cannabinoids. Cannabinoids belong to the same family as marijuana, but your body makes it itself. All these fabrics make you become happier, but how do you become less stressed? By cycling you can better regulate adrenaline and the stress hormone cortisol. This makes you feel less stressed, and the happiness hormones will make you more happy.
Biking keeps the doctor away
Cycling have physical benefits. Many people suffer with overweight. Overweight and too little exercise leads to diabetes-2, it’s a frequent problem. When you eat too much, the energy get stored as energy and glucose. This glucose will increase your insulin level in your blood. Moving will prevent the energy surplus. Your muscles actually absorb the insulin and convert it into energy. Because of this you’re using your food optimally. Cycling also works as fat burner, and it’s at the same time good for the blood vessels. The blood vessels become more flexible because the waste is being transported. Everyday, half an hour cycling can be enough to get the fat burning process started. Is it hard for you to make time for cycling? Try to go by bike for little things, like the supermarket or your work. It isn’t only just healthier, you’ll also feel much fitter.
NiceDay: plan an activity on your Daily Planner to cycle 30 minutes every day.
Herbs have been used since the beginning of time for their healthy and disease curing properties. Herbs often contain different vitamins and are a source of antioxidants. This makes herbs suited for tackling a wide variety of health problems ranging from losing weight to combatting joint ache. In this article, we will discuss some of these herbs and what they can do for you.
Ginger
Ginger has been used in Chinese medicine for centuries for its positive influence on the digestive system. It has also been used for the treatment of flu symptoms and joint ache. Not that strange, because ginger contains different vitamins and a lot of minerals like zinc, natrium, calcium, iron, copper and potassium. These days ginger is becoming increasingly popular for its healthy qualities and taste. For instance, ginger is used with helping you to lose weight. It does so in a few ways. First, it can help to give you a satisfied feeling, bringing down your calorie intake. It also helps the digestive system to function properly and speeds up your metabolism. Especially, the fat burning qualities are relevant for losing weight. Ginger also has anti-inflammatory and pain killing properties that can help with a wide variety of problems like arthritis and asthma.
Rosemary
Rosemary is an herb you can find in every supermarket,that can help you in different ways. To start, it has been used for a long time against fatigue. That is because it helps to improve the blood circulation, improving your energy levels. Also, the oils in rosemary can help to alleviate cold symptoms by clearing the respiratory tract of slime. Rosemary is an ideal medicine against a cold. Additionally, it also contains vitamin A and C, calcium and iron.
Cinnamon
Next to the delicious taste it gives to cookies, desserts and stewed pears, is cinnamon also good for your health. It helps to lower the cholesterol and it also has a positive effect on the blood sugar levels (Khan et al.,2003). Cinnamon helps the blood sugar levels to remain stable by slowing the carbs uptake and, at the same time, helps to raise insulin sensitivity.
Curcuma
Curcuma is made from the turmeric stem and has been used for medicinal purposes for thousands of years in East-Asia. Curcuma contains an impressive number of vitamins and minerals. Vitamins A, B1, B2, B3, B6, B12, C, D, E and K can all be found in Curcuma. together with minerals like calcium, potassium, iron magnesium and zinc. Most important, is that it also contains a powerful antioxidant called curcumin. Just like ginger is curcumin an antiseptic. It also helps to lower the risk of heart- and coronary diseases.
NiceDay: Plan an activity on your Daily Planner to add these herbs to your diet. For example, while you are cooking or by adding it to your drinks.
Many tricks such as drinking a cup of warm milk before going to bed or counting sheep are not always helpful to get you to fall asleep. Maybe you have lost all hope and you have accepted the fact that you have trouble with falling asleep. No worries! There is a way to easily fall asleep and it’s called the 4-7-8 method. In this article you will get to know how it works…
The steps
It is important to follow these steps in the following order:
- Step 1: Breathe in through your nose very quietly for 4 seconds
- Step 2: Hold your breath for 7 seconds
- Step 3: Breathe out very slowly through your mouth for 8 seconds
It is important to repeat these steps.
This is how it works
You probably know the feeling: you get frustrated or stressed out by the fact that you just can not fall asleep. When you feel this way, the adrenaline in your blood will increase and you start breathing faster. The 4-7-8 technique ensures that you will breathe slowly and because of this your heart automatically beats more slowly. Moreover, you concentrate on your breathing and you are no longer focused on the fact that you can not fall asleep. Without knowing it, the activity in your body decreases and the feelings of frustration and stress disappear. As a result, you feel calm and relaxed.
A win win situation
Besides the fact that this method can help you with falling asleep, the 4-7-8 method is also very useful when you experience nervous situations. You can use the exercise for example, when you get nervous while giving a presentation at work or at school. Thanks to this exercise you will feel a lot calmer.
Sleep is the best meditation. – Dalai Lama
Good luck!
