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.
Your feelings are extremely important to your well-being. If you are feeling under the weather, you’ll notice the influence on all kinds of things, like motivation, productivity, and amount of activities you’ll attempt. On the other hand, positive feelings ensure the improvement of these things. If you engage in enough activities, if you’re productive and enjoy things, it will maintain your well-being. Nutrition also plays a major part here. Whether you want to lift your bad mood, want to reduce stress or simply want to be comfortable with yourself, food can never be skipped.
Reduce physical stress
First of all, it’s important to know that people who feel mentally unwell for a long period of time, often have an increased number of inflammatory markers. These markers are body-own proteins. During periods of physical stress, such as an open wound or fever, these proteins help restore your body.
Optimize your diet
It is possible to reduce these inflammatory substances through food, making you feel literally more comfortable. The major causes of these inflammatory substances are added sugars, processed cereal products, and processed meat. Within two weeks, eating more fruits, vegetables, fatty fish and nuts, can reduce these inflammatory substances by 33%. This gives the body less stress and more rest, lifting your mood and reducing complaints. In addition to these foods, you should, of course, also avoid too much stress in your daily life.
Antioxidants
There is also a link between dietary antioxidants, and keeping your brain healthy. Similar to an apple that turns brown when you leave it for some time, your body cells will oxidize through free radicals. Antioxidants from nutrition restrain this process, just like citric acid that keeps the apple fresher. Keeping your brain healthy, for example, affects strokes and Alzheimer’s, but also improves your memory and mood!
Nutrition with antioxidants
Blackberries, blueberries, currants and strawberries contain a lot of antioxidants, so take them as a snack or as an addition to a dish. Also onions, garlic and herbs, such as cinnamon or turmeric contain many antioxidants. Lastly, don’t forget about red wine, pure chocolate, tea and nuts. Consume these products moderately to make you feel better … not just by the taste!
Gain for your brain
Just as important as antioxidants, is consuming enough healthy fats. Often our omega-3 intake is less than ideal, while this fat is repeatedly associated with your mood, brain ability, and feelings of pleasure. A higher intake of omega-3 rich foods, such as fatty fish and eggs at an evening meal, nuts such as walnuts as a snack, or flaxseed and chia seed to add to your breakfast or shake, literally cause chemical reactions in your body that make your brain experience more comfortable feelings.
Therefore, remember to pay some extra attention, once in awhile, to what you eat if you do not feel comfortable mentally. As you step over that threshold you will notice that you can feel better with good nutrition!
Goals: Set Eat Goal for more structure in your eating pattern. Remember in advance what products you want to fetch to make you feel better. Note in the Feel Goal whether it affects overall well-being. In Free Goal, schedule healthy eating for a minimum of 4 dinners a week, for example.
Spring has begun! And with a new season, there are also new seasonal vegetables. Fortunately, it is getting better weather, so we can swap the stews for salads and maybe even eat outside in the sun! Extra vitamin D, yay! Monday we explained which fruit is available during the spring season, today we will discuss the vegetables.
Celery
This crispy vegetable is super healthy! In ancient times celery was used as a medicine, we actually started to eat it as food later. Celery contains many vitamins and minerals. Mostly vitamin K, but also vitamin A and folic acid. Vitamin K is needed for healthy blood clotting and bones, vitamin A is good for the skin, bones and eyes and folic acid is needed for growth and the production of white and red blood cells. Celery is therefore very healthy for children and pregnant women. But celery can also help when you suffer from fluid collections, since the electrolytes of celery ensure that fluids is excreted in the urine.
Celery is not only nice in a dish, but is also very tasty to eat as a snack. Cover the stick with peanut butter, cream cheese or hummus for some extra flavor.
Rhubarb
Rhubarb is also very healthy. Rhubarb is a source of minerals, mainly calcium, potassium and manganese. Calcium is needed for strong bones and good muscle function, also potassium contributes to good muscle function and it also lowers the blood pressure. Manganese improves the metabolism and bone health. Rhubarb contains a lot of fiber which is good for the digestion and helps losing weight. Partly thanks to the fibers, rhubarb reduces the bad cholesterol.
Rhubarb has a sour taste, that is why not everybody likes it. But if you like it, you can make a delicious rhubarb sauce or have it in a dessert.
Beetroot
Red beets are part of the Dutch cuisine. And that is great, because it is a superfood! Nutrients in beetroot are folic acid, manganese, potassium, iron and vitamin C. The combination of iron and vitamin C works well, since these nutrients are absorbed more efficiently together. Iron transports oxygen in the body and vitamin C increases resistance. A shortage of these nutrients causes fatigue. In addition, beetroot reduces blood pressure because it is rich in inorganic nitrates. Athletes sometimes drink a glass of beet juice before the game, since it increases exercise capacity. It improves performance, endurance and oxygen consumption.
Carrot
You probably know that carrots contain a lot of vitamin A, but in addition, they also contain a lot of vitamin C, vitamin B1, vitamin B2, calcium and iron. It is often said that carrots are good for your eyes, and that is right! This is because vitamin A transforms light into signals to the brain. A deficiency of vitamin A causes dry eyes and night blindness. Carrots also contain antioxidants that has anti-inflammatory properties. That is why it might be a good idea to drink some carrot juice during a cold!
What is your favorite vegetable?
It is the start of spring! And with a new season, there is also new seasonal fruit. By using fruits of the season you are doing well for the environment, your health and your wallet. In addition, it also tastes better! Because seasonal fruits have a shorter transport and storage time, it has less time to lose taste and nutrients. It is also better for the environment since less transportation and greenhouses mean less problems with emission gases. And also the costs of seasonal fruits are lower, which makes them more affordable. But what is in season this spring?
Pineapple
This tropical fruit is very tasty in spring! Did you know that the pineapple is actually a compound fruit that consists of a lot of small together-grown berries? Bromelain makes this fruit unique. This enzyme affects inflammation, immune cells, cell signaling and blood clotting. For this reason, pineapple can help against inflammation of the skin (acne) and a cold.
In addition, pineapple also contains a lot of manganese. Manganese contributes to a healthy energy metabolism and the maintenance of healthy bones. Other nutrients in pineapple are vitamin C, vitamin B1, vitamin B6 and magnesium.
Grapefruit
Grapefruit, you either hate it or you love it. And you better love it, since it has a very good nutritional value. Grapefruit contains very few calories and sugars (compared to other fruits) and a huge amount of nutrients! On the other hand, it contains a lot of fiber, which ensures satiety and healthy guts.
The two main nutrients in grapefruit are vitamins A and C. Both are antioxidants and good for resistance. Vitamin C also ensures a better absorption of iron and vitamin A is needed for the production of cells (good for the eyes and the skin).
Pomegranate
Did you know that the pomegranate is an aphrodisiac? That means that it increases the testosterone levels in both men and women, and so the need to share the bed with a beautiful man or woman ;-). But besides that, the pomegranate also contains a lot of vitamins and minerals.
The pomegranate is a source of vitamin C, potassium and polyphenols. Potassium lowers the blood pressure and provides a healthy water balance. In addition, it ensures proper functioning of the muscles. Polyphenols also lower the blood pressure. In addition, they are anti-inflammatory and lower cholesterol.
Melon
There are several types of melons on the market, but they all grow from the Cucurbitales plants. Although melons generally contain a lot of sugar, every melon has its own health benefits.
For example, watermelon contains a lot of vitamin C, potassium and iron. We need iron for producing energy and for oxygen transport in the body, a shortage causes fatigue. Also galia melon contains a lot of vitamin C and potassium. In addition, it also contains carotenoids, which your body converts into vitamin A.
Kiwi
Most fruits contain a lot of vitamin C, however kiwi takes the cake. With 1 kiwi you have already met 166% of your daily requirement! Furthermore, the kiwi also contains a lot of potassium and pectin. Pectin is a carbohydrate that lowers the cholesterol.
Did you know that you can eat the skin of a kiwi? It might not look very appealing, however it is very healthy since it contains a lot of fiber. Add a kiwi with its skin to your smoothie, you will not taste it and though it is very healthy!
Do you eat according to the season?
This week it is the Dutch Week Without Meat. This week is organized by Isabel Boerman, founder of de Hippe Vegetariër. The intention of this week is to create (extra) awareness in relation to meat consumption. Meat consumption is bad for the environment, animals and your health. And not eating meat for only one day per week already has a huge impact! Vegetarian food does not have to be boring at all. This is why we will show you what we eat in a day of vegetarian eating. This week there will be a vlog online every day at 2 PM.
Today, the 17th of February, it is Random Act of Kindness Day. A day when we should be a little nicer for each other. Lifestyle Coach Sanne made a healthy banana bread to treat her colleagues. In the video she shows you how!
The winter is coming! And so are the winter vegetables. A famous Dutch wintermeal is ‘stamppot’, a mashed dish using vegetables of the season. You either love it or you hate it. However, it is very healthy! We list some examples for you.
Endive
Endive is eatable either cooked or raw, however some nutrients get lost when it is heated.
That what makes endive so healthy are the minerals, endive contains more minerals than any other vegetable. For example: manganese, iron and copper. Manganese is good for your metabolism, iron is needed for oxygen transport and copper is good for the formation of bones and connective tissues. Furthermore, endive is rich in vitamin A and C, good for your skin, eyes and the resistance.
Kale
Kale got more famous over the years. We, the Dutch, have been using kale for years to make ‘stamppot’. But nowadays kale is also added to smoothies and salads. It is a superfood, you do not even need goji berries and chia seeds anymore!
Kale contains a lot of vitamins and minerals. Just like endive it contains a lot of vitamin A and C, but also a considerable amount of vitamin B3. You need vitamin B3 for energy supply and the production of fatty acids. Next to that, it contains magnesium and potassium. Magnesium is needed for muscle function and potassium to maintain a healthy fluid balance and to control your blood pressure.
Sweet potato
Try to vary between normal potatoes and sweet potatoes every once in awhile! Sweet potatoes are not healthier than normal potatoes, but they contain different nutrients. Sweet potatoes contain a little more kilocalories and a little less protein than normal potatoes, however they contain more fibers so it keeps you full for longer. The sweet potato contain more vitamin C, calcium, magnesium and a little less potassium. Also the glycemic index is a little lower, which means less fluctuations in your bloodsugarlevel. So it is good choice for diabetics!
Brussels sprouts
Brussels sprouts are not a very loved vegetable, because of its bitter taste. The smell and the reaction on your bowels do not make it any more populair. Too bad, because they are very healthy! They contain even more vitamin C than oranges and are rich in vitamin B, folic acid, magnesium, potassium and fibers. The sprouts will maintain the most nutrients when they are cooked shortly.
Chicory
It might surprise you, but chicory is family of endive. Next to sprouts, also chicory is not a very loved vegetable. You can soften the bitter taste by removing the core or by serving it together with fruits, for example in a salad. Also baking or grilling it will soften the bitterness. Chicory contains a lot of potassium and vitamin C. To maintain the nutrients you should store it in a dark place, for example the fridge.
Spinach
Because of the cartoon character Popeye you probably already know that spinach is good for you. He implies that spinach can make you stronger, but spinach has even more health benefits. The combination of iron and vitamin C is a magic duo, since they absorb the best when eaten together. Next to that, spinach also contains other important nutrients, like; vitamin K, vitamin A and folic acid. Vitamin K is needed for blood clotting, vitamin A is good for you eyes and skin and folic acid is needed for the generation of white and red bloodcells. Use spinach as lettuce in your salad, add some to your smoothie or make a delicious ‘stamppot’!
What is your favorite vegetable in the winter?
Want to know about the fruits of the season? Click here!
As of today the winter has started. The summer offers the most fruits, but also in the winter there is enough choice. Why you should choose for seasonal fruits? It is fresh, and because of its shorter decomposition process the fruits maintain more vitamins and minerals. Next to that, it is even more delicious! We will give you some examples of winter fruits.
Apple
Apple with cinnamon, typical for the winter! Apples grow all year round, so it is also in the winter a good choice. Apples contain vitamin C, but their biggest benefit is the amount of fibers and potassium. Fibers are good for your bowels and work satisfying. Potassium is good for your fluid balance and can lower your blood pressure.
Banana
Also bananas contain a lot of fibers and potassium. Bananas are, in comparison to other fruits, calorie dense and they contain relatively more sugars. That is why bananas are a good choice before working out.
Mandarine
Mandarins are ideal for winter! This is because of its high amounts of vitamin C. Vitamin C increases your resistance, so you will be less vulnerable to catch a cold or the flu. Next to that, you need vitamin C to absorb iron. An iron deficiency can cause fatigue. Also, mandarins do not contain that many calories and do contain a lot of fibers, which makes them a great snack!
Mango
When you think about mangos, you probably think about something tropical. But mangoes also go well in winter! Mangoes also contain more calories than other fruits, but also contain a lot of vitamin A and vitamin C. Both are antioxidants increasing your resistance. Next to that vitamin A contributes to a healthy and glowy skin, which you can use during the cold months in winter.
Pear
Just like other fruits, pears contain vitamin C and fibers. Next to that, pears can help your breathe during a cold. This is because it dissolves mucus. And pears contain some copper too. A copper deficiency can cause anemia, so pears will help prevent this!
What is your favorite fruit?
Want to know about the veggies of the season? Click here!
In the Netherlands about 8 to 10 percent of the population suffer from the irritable bowel syndrome (Maag, lever, darmstichting, 2009). A very annoying problem, but unfortunately there is not much known about it yet.
What is the irritable bowel syndrome?
The irritable bowel syndrome is a disorder which can cause intestinal staples, bloating, diarrhea, obstipation and abdominal pain. There has been a lot of research done, but there is no unambiguous cause found yet. However, nutrition seems to play an important role, as complaints rise after consuming specific foods.
Quality of life
Even though the problem seems pretty innocent, it has a big effect on the quality of life. The most common problems are avoiding specific foods or activities. But also your mood and sexual experience can reduce. The physical complaints can affect daily activities and social contacts.
Treatment
Because food is often the cause of the complaints, you would think these complaints can resolve by eliminating those foods. However, it lacks scientific evidence. The most effective diet seems the low-FODMAP diet ( Vanuytsel, 2016).
Fibre supplements are also used, but don’t always work and can even make the symptoms worse.
Complaints can also be a psychological response after watching a diet advertisement, for example. In that case there is no physical reaction on food and it’s unnecessary to eliminate foods.
Low-FODMAP diet
FODMAPs are small carb molecules that do not or do weakly absorb in the intestines. FODMAP rich products are for example: wheat, some sweeteners, soft cheeses, diary, some fruit and vegetables and some spices. Instead you can take: spelt or oats, rice, lactose free products and hard cheeses.
It’s not recommended to maintain a low-FODMAP diet for a longer time without seeing a doctor or dietitian. Because by eliminating certain foods you can create nutrient deficiencies in the long term. So try it for not longer than a week or seek for professional help.
NiceDay: try the low-FODMAP diet for a week and write down how you feel in the diary.
Nuts are a healthy snack because of their healthy fats, protein and fibers. Next to that, nuts contain a lot of vitamins and minerals that make you feel energized. All nuts have their own specific characteristics. We will give you a short introduction.
Almonds
Almonds contain more vitamin B2, vitamin E, calcium, phosphorus, and magnesium than other nuts. Vitamin B2 is needed for your metabolism and is needed for healthy skin and hair. Vitamin E protects cells, the bloodstream and tissues and regulates the metabolism of cells. Because of its enhancing effect, Vitamin E is often used in face creams and shampoos aswell, but the true effect has never been proved. Calcium, magnesium and phosphorus are good for your bones and teeth. A shortage of magnesium can increase sensitivity to stress and exhaustion. A shortage of phosphorus can reduce your appetite.
Cashews
Cashews contain phosphorus, iron, and copper. The biggest difference between cashews and other nuts is the big amount of selenium in cashews. Selenium protects red blood bodies and cells against damage and is needed for the thyroid. Iron is needed for the transportation of oxygen and for the quality of the defense system. You need copper for the formation of connective tissue and bones, hair pigmentation and a healthy defense system. A shortage of selenium, iron or copper can cause exhaustion and makes you more prone to getting sick.
Pistachios
Compared to other nut types, pistachios contain a lot of fibers. Next to that, they have a big amount of vitamin B6, phosphorus and potassium. Pistachios have less calories than other nuts. The high amount of fibers together with the relatively low amount of calories make pistachios the best choice (of nuts) for weight loss. That’s because fibers make you feel full for longer. A shortage of vitamin B6 causes complaints such as: exhaustion, confusion and depression. Potassium is needed for a healthy water balance and has a blood pressure reducing effect. Also, a shortage of potassium can cause psychic problems like confusion and depression.
Peanuts
Actually, a peanut is not a nut but a legume. Peanuts contain protein and vitamin B1. Next to fibers, protein makes you feel full for longer too. Protein is also important for muscle retention. Vitamin B1 shortage can cause problems with concentration, memory loss, reduced appetite and depression.
Research shows that people who eat nuts daily are slimmer (on average) than people who don’t. This can be because nuts make you feel saturated. However, you must not binge on nuts, because nuts are full of calories. A handful or two is enough (about 30 grams).
