So, what do you do when you want to wear the perfect dress, leggings, tuxedo or whatnot, but suddenly your stomach feels and looks swollen? 

The Ultimate Guide: How to finally get rid of bloating

Why me? Again?

We've all been there. Some of us on a regular basis, some of us only
occasionally. For whom of you did a bloated belly sabotage all your evening
plans - and your mood? I feel you. It happened to me way too often.

So, what do you do when you want to wear the perfect dress, leggings, tuxedo or
whatnot, but suddenly your stomach feels and looks swollen? If this problem is
familiar to you, I got you!

What causes bloating?
Bloating occurs when bacteria in the digestive tract generate gas from food
which has not been digested properly. But there are different causes for
bloating.

Too much body fat


One of the most common issues when it comes to bloating is excess body fat. What
people think is bloating, is most often body fat.

Here's how you can tell the difference:

 * Bloating comes and goes, unlike body fat. You wake up with a flat stomach,
   but after a few hours, you look like you are pregnant? You're bloated. Belly
   fat doesn't fluctuate within a few hours.
 * You can't grab a bloated belly, but you can grab belly fat. Bloat doesn't
   jiggle, body fat does.

Food sensitivity/intolerances
Besides the above-mentioned fact, one of the most common causes of bloating is a
food intolerance - or the inability to fully digest certain foods.

Foods most commonly associated with food intolerances include dairy products,
grains which contain gluten, and foods that can cause intestinal gas build-ups,
such as beans, lentils, broccoli or cabbage.

Not to mention, food additives which are used to enhance the flavour, to make
foods look more appealing or to increase their shelf life can also cause
bloating.

Such additives are:

 * Artificial colouring
 * Artificial flavourings
 * Emulsifiers
 * Flavour enhancer
 * Preservatives
 * Sweeteners

Most common food intolerances that can cause bloating are lactose intolerance
[/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/] and gluten
intolerance [/what-actually-is-gluten-and-is-it-healthy-gluten-secrets/]. A
recent study shows [https://www.ncbi.nlm.nih.gov/pubmed/17956597] that about 70% 
of the world's population can't digest lactose properly.

The reason behind is the intestines fail to produce enough of the enzyme
lactase, which is needed to digest lactose. The undigested lactose passes
through the small intestines. When it reaches the large intestine, bacteria eat
it and produce gas as a byproduct.

This causes an expansion in the large intestines, which results in a swollen,
bloated stomach.

IBS or IBS-like symptoms


Irritable bowel syndrome (IBS) is a very common disorder which causes a variety
of digestive problems.

While the cause of IBS is still unclear, triggers can be avoided. One of these
triggers are particular types of carbohydrates
[/the-basics-what-are-carbohydrates/] also known as FODMAPs (fermentable
obligo-, di-, monosaccharides and polyols).

FODMAPs are a collection of short chain carbohydrates and sugar alcohols found
in foods naturally or as food additives.

Basically, the problem with FODMAP is the same as with lactose. Food passes
through the large intestine undigested, where it gets fermented by bacteria,
which leads to gas built-up and bloating.

FODMAP is an acronym that stands for:

 * Fermentable – meaning they are broken down (fermented) by bacteria in the
   large bowel
 * Oligosaccharides – "oligo" means "few" and "saccharide" means "sugar". These
   molecules made up of individual sugars joined together in a chain
 * Disaccharides – "di" means two. This is a double sugar molecule.
 * Monosaccharides – "mono" means single. This is a single-sugar molecule.
   And
 * Polyols – these are sugar alcohols (however don't lead to intoxication!)

Fun fact: What most people think is a gluten sensitivity is in truth a FODMAP
sensitivity.

Hormonal imbalances
Many women know too well about the bloat. Hormone levels can fluctuate in women
of all ages, and also in men. However, hormonal imbalances most commonly occur
during the menstruation, throughout pregnancy or as one approaches the
menopause.

One reason is the changing levels of the hormone progesterone, which slows down
the digestive process, making one feel more constipated, bloated, and gassy. In
addition, when estrogen is high, women seem to retain more water, which can be
confused with bloating.

Furthermore, when a woman approaches the menopause, the hormone estrogen begins
to fluctuate. The result can be water retention, gas and bloat.

And men aren't spared from bloating either! A lack of stomach acid can also
throw off your hormone balance. Stomach acid is very important for a proper
digestion.

Last but not least, a prolonged diet might raise cortisol levels dramatically. 
Chronically elevated cortisol levels might lead to increased water retention and
bloating.

Mind your sodium intake


Sodium is such an essential part of our diet. It helps to regulate fluid balance
and sustain normal nerve impulses. The problem is many people eat way too much
sodium every day. Pretzels, anyone?

So, if you wonder how much sodium you should eat, I like to go with the 
Institute of Medicine’s [http://www.nap.edu/openbook.php?isbn=0309091691] 
recommendations here, which are about 1.5 to 2.3 grams of sodium per day.

Foods which might promote bloating


Although bloating can be a symptom of a medical condition, it is usually caused
by certain foods in your diet.

 * Carbonated drinks: They contain excessive amounts of carbon dioxide. Meaning,
   when you consume them you end up swallowing high amounts of air. Better
   options are plain water, tea, fruit-infused water or coffee.
 * Cruciferous vegetables: Vegetables such as broccoli, cauliflower, cabbage and
   Brussels sprouts are known to cause bloating because they contain FODMAPs.
   Nevertheless, they are very healthy and contain many essential nutrients.
   Cooking cruciferous vegetables can make them easier for you to digest.
 * Beans: Most beans contain alpha-galactosides, sugars which belong to the
   group of FODMAPs. Soaking and sprouting beans is an efficient way to reduce
   FODMAPs in beans. Consider beans which are easier to digest, such as Pinto
   beans or black beans.
 * Sugar alcohols: Low-calorie sweeteners, such as Xylitol, mannitol and
   sorbitol are used in granola bars, protein bars and cereal. Sugar alcohols
   are made up of polyols, which is a FODMAP. Choose green leaf stevia or 100%
   pure maple syrup.
 * Spices: Spices like chili and pepper, onion, garlic or vinegar won't help
   you. They stimulate the release of more stomach acids, which can irritate
   your digestive tract and cause cramps.

Foods which help when you are bloated


Here are some food, which might improve bloating or even avoid being bloated.

 * Cucumber: They're not only used to reduce the puffiness under the eyes. You
   can do the same for your belly by eating them. Cucumber contains quercetin, a
   flavonoid which helps to reduce swelling.
 * Bananas: Foods rich in potassium, such as bananas, avocados, kiwi and
   oranges, regulate sodium levels in the body and reduce salt-induced bloating.
   Plus, bananas are rich in fibre, which also prevents or aids with
   constipation.
 * Asparagus: Asparagus is one of the best foods when it comes to bloating
   prevention. The key is, it makes you pee, which helps to flush out all that
   excess water and relieve any pain and bloat.
 * Probiotics: Feeling bloated? Get some of the good bacteria in your gut by
   eating yoghurt. It will help to regulate digestion and to maintain the
   overall health of your digestive tract.
 * Ginger: Ginger is a natural anti-inflammatory, digestive aid. It relaxes the
   muscles of the digestive tract and relieves bloating. Ginger also contains
   enzymes which absorb proteins much easier, so you will experience less
   protein-induced puffiness or gas.
 * Tea: Especially peppermint and chamomile tea are known to relax GI muscles to
   help dissipate the gas, therefore they reduce bloating

When to consider a doctor
Usually, bloating is not a serious medical issue. However, you should see a
doctor if you suffer from frequent bloating additional to other symptoms,
including diarrhoea, constipation, fever, weight loss or bloody stools.

Do you bloat often? If so, do you have any home remedies to get rid of the
bloating? Please let me know in the comment section below.

When trying to lose weight many people look for all kinds of magic foods,
juices, pills and the like, that claim to somehow help them reach their goals
faster. And I understand them. If it speeds up the process a little bit, why
not
give fat burners, more cardio sessions, or so-called "weight loss foods"
[/the-best-magic-pill-when-it-comes-to-weight-loss/] a try?

That's the main reason why many people drink apple cider vinegar (ACV). But does
it really help you with weight loss or improving your health? This is another
installment of "Exposed & Solved" [/tag/exposed-solved/], let's see what the
hype is all about.

What is apple cider vinegar?


Apple cider vinegar has been touted as a cure-all for decades. I've seen all
kinds of claims on the Internet, from stopping hiccups to whitening teeth, and
even banishing dandruff. Sounds like it's the real deal, right?

What's in it?
ACV mostly consists of apple juice with added yeast. The added yeast turns the
fructose into alcohol (a process that is called fermentation). Bacteria then
turn the alcohol into acetic acid, which gives the vinegar its sour and strong
taste.

The claims about apple cider vinegar
Many people use ACV as a "wonder tonic", which is supposed to improve health and
body composition.

However, there are even more claimed advantages of ACV, such as the following:

 * It directly burns body fat
 * It reduces appetite
 * It stabilises blood sugar levels
 * It increases insulin sensitivity

The truth about apple cider vinegar
Let's see what studies have to say about these claims.

Weight loss


Well, the problem is that there is no single proven evidence that ACV boosts fat
loss in human beings. There is one study taken on rats
[https://www.ncbi.nlm.nih.gov/pubmed/27209492], which shows that a high-fat
diet, including ACV, helped to minimise fat gain.

Mind, rats are not people. These effects have never been proven or demonstrated
on humans.

In this study, the rats had to drink the human equivalent of over two and a half
cups of ACV. Which is more than 20 times the recommended serving size.

Another study was done [https://www.ncbi.nlm.nih.gov/pubmed/19661687] where 174
obese, but healthy individuals had to drink 2 tbsp of ACV for 12 weeks. Results
show that they lost 4 lbs (1.8kg) on average.

Let me point something out: They would've lost far more (probably around 15
lbs/6.8kg over the same period of time) if they would've implemented a proper
diet and workout routine.

Long story short: There is no single piece of evidence that proves that ACV
helps with or boosts fat loss. Hence, if you're drinking it to lose some weight,
save your money and spend it on real food or a gym membership.

Furthermore, you can't rely on certain foods, drinks, and pills that are
claimed
to work wonders, when your diet is bad [/the-clean-eating-trend/].

But why are they so popular? Quick weight loss [/give-up-on-fads/]. And - sadly
- that's what most people want nowadays. Quick and cheap solutions. What they
don't consider is, when the diet ends and they go back to their normal eating
habits, their glycogen stores get replenished, the water retention comes back
and also the pounds they've lost.

They lose weight not fat [/weight-loss-vs-fat-loss/]!

Appetite reduction


This one is somewhat true. One study
[https://www.ncbi.nlm.nih.gov/pubmed/16015276] shows that ACV indeed increases
satiety after a meal. But the devil lies in the detail.

See, ACV might reduce appetite because it slows down the rate at which food
passes through your stomach. But is can also make people nauseous. Plus, the
effects are too mild to really matter in the long run.

Again, if you buy ACV to suppress your appetite, rather save your money or spend
it on whole foods that are rich in fiber [/what-is-dietary-fiber/].

Blood sugar stabilization


This one is true. This study shows [https://www.ncbi.nlm.nih.gov/pubmed/7796781] 
that ACV taken after a carb heavy meal helps to keep the blood sugar levels
stable. This can be especially beneficial for individuals that suffer from
diabetes (again, it's not a wonder elixir).

But let's dig a little bit deeper. The "problem" is that the reducing effect on
the blood sugar levels only last a few hours because ACV delays the
metabolisation of carbohydrates.

Hence, it doesn't reduce or eliminate the spike in blood sugar levels, it simply
delays it.

Insulin sensitivity improvement


It is true that ACV might improve insulin sensitivity
[https://blog.slickcoach.com/definite-insulin-guide/] in people who suffer from 
pre-diabetes or diabetes [/diabetes-and-nutrition/]. But you know what else
improves it? A proper diet and workout regime.

See, this study [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770158/] proves 
that losing weight improves insulin sensitivity. It's a nice side-effect of body
fat reduction.

Always get to the roots of the problem first. And don't try to use some
marketing claimed "superfood" as a shortcut.

Bottom line
In other words, don't bank on apple cider vinegar when a healthy, well-balanced
diet and a proper workout routine will do way more for you.

Good news if you hate drinking ACV and have been forcing yourself to endure the
sour flavour purely for weight loss purposes - you can easily lose weight
without it! It's no magic weight loss elixir!

Fix your diet and workout routine, before thinking about buying stuff like that.

However, if you like the taste you can add it to salads or add it to your
morning lemon water.

Have you tried apple cider vinegar? What is your experience with it so far?

Exposed & Solved: Apple cider vinegar and weight loss - Does it really work wonders?

For me (and most people) Nutella is a nostalgic childhood treat. I know the stuff from the jar is pretty good, but it's also really unhealthy.

Homemade Nutella: low carb, sugar-free, palm oil-free, gluten-free

Today I want to share with you my newest obsession: The healthiest and most
delicious Nutella ever made without butter or oil!

For me (and most people) Nutella is a nostalgic childhood treat. I know the
stuff from the jar is pretty good, but it's also really unhealthy because of the
tremendous amounts of sugar and palm oil. Plus, it only contains 13% hazelnuts.
I mean, come on. We can do better than that!



Once you've tried my much better version of the Nutella chocolate spread, you'll
never want to put your spoon in the real version again. Never ever. You can
taste the nutty flavour of the hazelnuts and feel their texture.

Trust me, this stuff is ridiculously good. What's the best, you ask? The added
boost of protein. The extra protein powder adds more richness to the flavour
without bursting the calories. You just can't go wrong with this recipe.

I'm not exaggerating when I say that I ate half the batch in a day. Get ready,
take a spoon and dig in!



Ingredients
 * 1 1/2 cup (230g) hazelnuts
 * 1 cup (80g) chocolate protein powder
 * 1/4 cup (25g) raw cocoa powder
 * 6 tbsp powdered stevia
 * approx. 1/2 cup of unsweetened almond milk (or more)

Macros per tbsp (1/32 of recipe)
 * Calories: 58 kcal
 * Carbs: 1.9g
 * Protein: 3.2g
 * Fat: 4.8g

Instructions
 1. Preheat the oven to 350F/180C. Spread the hazelnuts on a baking sheet and
    bake for 10 minutes.
    
    
 2. Transfer the hazelnuts to a food processor and process until they are
    chopped very granular. Add the almond milk one tablespoon at a time to thin
    it out until you have the desired texture.
    
    



 3. Add in the remaining ingredients and process until smooth. You can adjust
    the amount of cocoa and almond milk if needed.
    
    
 4. Transfer your homemade Nutella in a jar. It will stay fresh in an airtight
    container in the fridge for about a week. Enjoy!

Healthier homemade high-protein Nutella: low carb, sugar-free, palm oil-free, gluten-free

Protein is by far the most expensive macro nutrient and some people just don't have much money. Here's a list of cheap protein sources everyone can effort!

What are the cheapest, high quality protein sources out there?

It should be common knowledge by now, that protein is an essential macro
nutrient and very important for both muscle growth and fat loss. And not just
for bodybuilders!

There's a problem with protein though. It's by far the most expensive macro
nutrient. And a lot of people simply don't have the money to buy several pounds
of high price beef every week.

So I set out to present you with cheap ways to get your protein in. Let's have a
look at the list first and afterwards, I'll add my 2 cents.

Note that all prices are based on what I could find in the UK and no offers were
included, except for whey protein, which is basically always on offer. For whey
I used the average price I paid for my last couple of orders.

Obviously prices will vary from country to country, but the general trend will
mostly be the same.

THE list
Protein sourcePrice per 100g of proteinLentils (dry)£0,58Whey protein powder
£0,96Eggs (whole)£1,15Chicken breast (frozen)£1,52Plain yogurt£1,76Cottage
cheese 0% fat£2,15Egg whites (from eggs)£2,34Chicken breast£2,41Tuna (drained
weight)£3,07Beef mince 5% fat£3,21Tofu£3,31Low fat greek yoghurt£3,64Salmon£6,49
Alright, there you have it. I included meat, dairy and some vegan options, so
there should be something in here for everyone. Of course, there are a lot of
other protein sources out there, but these are the most common ones.

A few things to add here:

 1. Lentils are by far the cheapest source, but also have the smallest amount of
    leucine, which is the most important amino acid for muscle protein
    synthesis. Hence you'll need to consume more protein (and therefore
    calories) from lentils, to get the same effect. Note that other legumes have
    similar protein levels and are also low in leucine. So swap them as you
    please. Canned legumes are always a bit more expensive than dried ones. And
    they can lead to more gas issues, if not rinsed properly...
    
    
 2. Whey might be more expensive in your country. However, always buy online
    directly from the source, if possible. Never in a supplement shop. They will
    always have higher prices, because they have to pay staff and rent.
    MyProtein is widely available and has a good track record from several lab
    tests. But use whatever you like of course. I personally never pay more than
    £9/10€/$11 per kg.
    
    
 3. While protein is super important, as mentioned earlier, don't be dumb and
    consume insane amounts of it. 1g per pound or 2g per kg is enough for most
    people. There's no scientific evidence that suggests you'd need more in any
    circumstance! Plus, less protein is easier on your kidneys and wallet.
    
    

On a fat loss diet
When it comes to a fat loss diet, a caloric deficit is key. There's no way
around that. And in order to make our lives a bit easier, it's usually better to
use low calorie foods, rather than dense, high calorie ones.

The following table lists the exact same protein sources as above, but this time
with the amount of protein per 100kcal. By using both lists, you should have a
nice starting point to plan your next grocery shop.

Protein sourceGrams of protein per 100kcalLentils (dry)7gWhey protein powder20g
Eggs (whole)9gChicken breast (frozen)21gPlain yogurt8gCottage cheese 0% fat16g
Egg whites (from eggs)22gChicken breast22gTuna (drained weight)25gBeef mince 5%
fat17gTofu11gLow fat greek yoghurt7gSalmon8gOne thing to keep in mind here: some
sources increase weight when you prepare them, due to added water, while some
lose weight.

For instance: 100g of lentils will end up being 250-300g on your plate, while
100g of chicken breast will be roughly 60-70g.

Some people feel better on meat, because it's digested very slowly, some feel
better on legumes, because they have more mass and a ton of fiber.

So if you're a good eater and struggle with satiety, try different protein
sources and see if you feel a difference in satiety.

Conclusion
As you can tell from the first list, it can be rather cheap to get your protein
in, if you commit to legumes and protein powder for the majority of your protein
intake. If you combine the two, you'll also get enough leucine in, without
thinking too much about it.

And while it's certainly a bit harder for vegans to hit their protein goals,
especially on a calorie restricted diet, it's possible, if you know what you're
doing.

I hope this helps some people with their food shopping and if you know a cheap
protein source that I missed, let me know in the comments down below!

Maybe you have one that is only available/cheap in your country? I'm curious to
know!

Cheapest protein sources

While on first sigh there's nothing wrong with reducing the amount of junk and processed food, I feel like clean eating is getting increasingly unhelpful.

Our take on the "#clean-eating" trend

From Instagram feeds, over Facebook groups, to diet books. The "clean eating"
trend seems to be everywhere.

While on first sight there's nothing wrong with reducing the amount of junk and
processed food, I feel like clean eating is getting increasingly unhelpful.

What exactly is clean eating?


Clean eating is more like an ideology than a specific diet. When you're eating
clean, you're not following a set of restricted rules. However, you are
encouraged to eliminate refined sugar and processed food completely out of your
diet.

Generally speaking, everything that comes in a box, bag, can or package is a
no-no. But that's not all. Many clean eaters also cut out or minimise the intake
of gluten and dairy, and substitute them for more whole foods, or "real foods"
as they call it.

See, this trend is nothing new and on paper there's nothing wrong about it. 
Actually, it's the way our ancestors ate.

My problem with the "clean-eating" trend


Don't get me wrong. If we go back to where clean eating started, forget about
the marketing hype, remove all these nonsense labels and ignore all the extreme
clean recipes (with ingredients I never heard of before) on social media, we're
left with a decent diet: Fresh fruits and veggies, high quality protein, healthy
fats, complex carbs. If you ask me, all stuff that doesn't need to be overly
expensive.

However, as with nearly every trend, the clean eating trend is not without
problems. I mean, we know how marketing works, right? Successful trends get
noticed by businesses [/waist-trainer/]. And that's where the commercial
bandwagon comes into play. Next thing you know, the cake in the grocery store is
labeled as "clean" and chocolate spreads as "gluten-free". I mean, come on!

Same goes with overpriced green juices and superfoods, which aren't necessarily
good for your health, even though marketers want to make you believe that. In
fact, one of the most successful and valuable food rebrandings in the diet
industry is the gluten-free market, which is worth £200 million.

Wake up! Unless you have allergic reactions, celiac disease or a gluten/wheat
sensitivity, there is no reason to remove gluten from your diet
[/exposed-and-solved-15-biggest-nutrition-myths-debunked/]. Still, people buy
gluten-free labeled foods to lose weight or live healthier. Do you know the
spread 'Fluff'? It's also gluten-free and contains mostly sugar. Healthy,
right?!

For me the most worrying thing is the rise of eating disorders as a result of
this trend. False clean eating messages, which promote strict food rules are on
the rise and reach us 24/7 via social media, TV advertisement and the internet.
Because of that, the pressure of being 'perfect' is growing. Guys, you aren't
unworthy just because you want a Snickers bar! Go, eat and enjoy the damn
Snickers (but in moderation).

Desperately trying to eat clean resulted in people eating spoonfuls of coconut
oil, becoming too obsessed with what they’re putting into their mouths,
replacing yogurts with pots of nut butter and not giving their bodies the fuel
it needs.

Extremes are never healthy, remember that!

So what now?

Don't do any specific diet unless you really know you feel good with it! Always
do, what feels and works best for you! Personally, I love balance. In my opinion
health is just as much about mental wellbeing. And why not eat a very wholesome
and nutritious diet [/ultimate-vitamin-guide/] and enjoy my beloved Snickers bar
every now and then? You don't have to feel guilty if you crave something
chocolatey [/3-ingredient-pistachio-chocolate-bark/].

Health isn't a size or a specific diet. Healthy living should enable you to live
a happy, fun and amazing life. That's the fuel your body and your soul needs. If
you feel restricted on your diet, you restrict yourself from enjoying and
embracing. Plus, a too restricted diet will most likely lead to binge eating
[/break-free-from-binge-eating/]. Balance is the key.

It's so important to remember that no hyped food trend should eliminate certain
food groups from our diet. Nothing ever is black and white. If you love it,
build it into your diet. After all, no single food can be seen as "clean" or
"unclean", "healthy" or "unhealthy" (except for trans-fats and alcohol). Too
much of anything is unhealthy for you! Heck, you can die from overconsumption of
water!

It's food. We need food not only for our physical health, but also for our
social and emotional health, too. The term "clean" implies a moral judgement,
which can be quite manipulative.

So, let's take "clean eating" back to what it originally was: healthy eating
with satisfaction and no restriction or labelling. There's no need to buy hyped, 
overpriced and not even healthier foods
[/12-foods-that-are-not-as-healthy-as-you-may-think/], just because they are
labeled as "vegan", "gluten-free" or "organic".

Long story super short
What started out with the right movement towards more whole foods, feels now
like a commercially-driven fad. Always use common sense, when surfing on social
media and try to see the bigger picture. Do what feels best for you, not what
the media tells you.

After all, it’s good for the soul to have a ‘little bit of what you fancy’ once
in a while. Listen to your body and trust your gut.

What's your take on this trend? Let me know in the comment section below!

How to structure a (s)low carb/medium fat diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 3: (S)low carb/medium fat

This is the third and last blog post in a series of posts about the 3 most
important diets: high carb/low fat [/diets-explained-part-1-high-carb-low-fat/],
(s)low carb/medium fat and low carb/high fat (keto)
[/diets-explained-part-2-low-carb-high-fat-keto/].

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the (s)low carb/medium fat diet or
short: (s)low carb.

Macro nutrient distribution
 * Roughly 2g per kg body weight of protein
 * At least 0.5g per kg body weight of fat, more if you like
 * Remaining calories from slow releasing carbs

Simple as that. Most people will opt for a high-ish amount of carbs and low to
medium fat. The main point of this diet is the fact that it's a little higher in
fat than high carb/low fat [/diets-explained-part-1-high-carb-low-fat/], which
covers the bare minimum for hormonal needs and (s)low carb only allows slow
releasing carb sources.

Through a little bit more fat and slow releasing carbs, your insulin levels rise
slower and the spike is not as high, which prevents insulin crashes and
therefore hunger attacks. It's also a lot higher in fiber than a standard high
carb diet, which keeps you satiated.

This diet is basically a middle ground between the other two.

Focus on
Slow releasing carb sources with a lot of fiber like vegetables and legumes. No
high carb foods like fruit, potatoes, rice, bread, pasta or sugar
[/the-basics-what-are-carbohydrates/].

High quality protein [/the-basics-what-is-protein/] from lean meat, eggs and
dairy or legumes and soy products, if you're vegan.

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty fish (or fish
oil), nuts, eggs and avocado. No trans fats! All other fats are fine, including
saturated fats. Just make sure to get a good mix of all fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

Since fat and carbs are not fixed and we have to start somewhere, I used 60g of
fat rather than 40g, which would be the minimum, because the subject enjoys a
little bit more fat in his diet. The remaining calories come from carbs:

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 60g fat = 540kcal
    * 160g protein = 640kcal
    * 2.900kcal - 540kcal - 640kcal = 1.720kcal remaining = 430g
      carbs
   
   

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 60g fat = 540kcal
    * 160g protein = 640kcal
    * 2.100kcal - 540kcal - 640kcal = 920kcal remaining = 230g
      carbs
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to shift fat to carbs or the other way around. Protein stays the same.
Experiment a little bit, if you feel better on more carbs or more fat.

But make sure to only consume aforementioned carb sources.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do low carb/high fat
People who:

 * Need some (explosive) power, like strength athletes and construction workers.
   Basically people who need a decent amount of strength all week
 * Have bad insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Can't control themselves when eating fast releasing carbs like bread but
   don't enjoy fatty meals
 * Struggle with satiety on a normal high carb diet
 * Want to increase muscle mass
 * Want/Need more mass in their meals to sustain a (weight loss) diet

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

How to structure a low carb/high fat (ketogenic) diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 2: Low carb/high fat (keto)

This is the second blog post in a series of posts about the 3 most important
diets: high carb/low fat [/diets-explained-part-1-high-carb-low-fat/], (s)low
carb/medium fat [/diets-explained-part-3-s-low-carb-medium-fat/] and low
carb/high fat (keto).

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the low carb/high fat diet, also
known as ketogenic diet or short: keto.

Macro nutrient distribution
 * Less than 50g of net carbs [https://www.youtube.com/watch?v=0ecPHPbzLAY]
 * Roughly 2g per kg body weight of protein (you could potentially go a bit
   lower)
 * Remaining calories from fat

Simple as that. No, fat does not make you fat, that's nonsense! Too many
calories make you fat. Period.

Don't be afraid of dietary fat! In this diet, it's your primary fuel and you
need it. If you follow the plan outlined below, you'll be fine. Don't
under-consume!

Focus on
Very low carb fruits like berries and vegetables, like broccoli or spinach. No
high carb foods like potatoes, rice, banana, bread, pasta etc. or even legumes.
50g of net carbs are not much.

High quality protein [/the-basics-what-is-protein/] from fatty meat and dairy or
soy products, if you're vegan. Don't be scared of the fatty cuts. Enjoy some
bacon!

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty meat, fatty
fish (or fish oil), nuts, cheese, butter, eggs and avocado. No trans fats! All
other fats are fine, including saturated fats. Just make sure to get a good mix
of all fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 50g carbs = 200kcal
    * 160g protein = 640kcal
    * 2.900kcal - 200kcal - 640kcal = 2.060kcal remaining = 229g
      fat
   
   

Keep in mind that high fat diets can be used for muscle gain, but are not
optimal!

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 50g carbs = 200kcal
    * 160g protein = 640kcal
    * 2.100kcal - 200kcal - 640kcal = 1260kcal remaining = 140g
      fat
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to rather eat more fat and protein and less carbs, in order to stay in a
state of ketosis. Don't eat more than 50g of net carbs. Not relevant to fat
loss, but you'll most likely feel better.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do low carb/high fat
People who:

 * Are mostly sedentary
 * Have bad insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Are (pre-)diabetic
 * Struggle with satiety with a weight loss diet based on carbs
 * Enjoy fattier meals, rather than starchy ones (eggs, bacon, butter and the
   like)
 * Find it simple to follow a diet that strips away carbs (easy to manage, just
   eat stuff that has no carbs)

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

How to structure a high carb/low fat diet, who should follow it and what types of foods should you eat? Explained in this compact article!

Diets explained part 1: High carb/low fat

This is the first blog post in a series of posts about the 3 most important
diets: high carb/low fat, (s)low carb/medium fat
[/diets-explained-part-3-s-low-carb-medium-fat/] and low carb/high fat (keto)
[/diets-explained-part-2-low-carb-high-fat-keto/].

These diets are the main building blocks for everyone who wants to lose body fat
and/or gain muscle mass. There are no other "secret" diets out there. Everything
else is just a subset of one the above.

Because in the end, calorie balance
[/how-many-calories-do-you-really-have-to-eat-free-calculator/] and macro
nutrient distribution [/the-basics-what-are-macros-and-micros/] is what matters
the most!

Every one of these posts has the same structure, to make it easy for you to
compare. They contain the necessary information to start your diet right now.
Because you don't have to spend hours to understand the fundamentals of fat
loss, it's quite simple. So I kept all posts as short as possible.

Now, let's dive right in! This post explains the high carb/low fat diet that
most bodybuilders and athletes use.

Macro nutrient distribution
 * At least 0.5g per kg body weight of fat
 * Roughly 2g per kg body weight of protein
 * Remaining calories from carbs

Simple as that. No, carbs don't make you fat, that's nonsense
[/the-basics-what-are-carbohydrates/]! Too many calories make you fat. Period.

Focus on
Unprocessed carbs like sweet potatoes, rice or fruits. Unprocessed food doesn't
make you fat, but it's not ideal and unhealthy. The less processed, the better. 
As little added sugar as possible [/the-reasons-you-may-be-craving-sugar/].

High quality protein [/the-basics-what-is-protein/] from lean meat and dairy or
lentils and soy products, if you're vegan.

Healthy fat sources [/the-basics-what-is-dietary-fat/] like fatty fish (or fish
oil), nuts, eggs and nut oils as well as avocado. No trans fats! All other fats
are fine, including saturated fats. Just make sure to get a good mix of all
fats.

No or very little alcohol [/correlation-between-alcohol-and-fat-loss/].

Sample meal plan structure
Subject: 80kg | 16% body fat | male

Keep in mind:

 * Carbs: 4kcal per g
 * Protein: 4kcal per g as well
 * Fat: 9kcal per g

If muscle gain is the main goal

 * Caloric needs to gain muscle mass: 2.900kcal
 * Macro breakdown * 40g fat = 360kcal
    * 160g protein = 640kcal
    * 2.900kcal - 360kcal - 640kcal = 1.900kcal remaining = 475g
      carbs
   
   

If fat loss is the main goal

 * Caloric needs to be in a caloric deficit: 2.100kcal
 * Macro breakdown * 40g fat = 360kcal
    * 160g protein = 640kcal
    * 2.100kcal - 360kcal - 640kcal = 1.100kcal remaining = 275g
      carbs
   
   

Done. Hit these macros and you're good to go. Job done! Seriously. That's it.
You don't have to hit them religiously of course. But if you shift your macros,
try to rather eat more fat and less carbs, in order to keep your hormonal
balance in check. Don't eat less than 0.5g/kg of fat! Protein is fixed.

You don't have to do any exercise to lose body fat
[/correlation-between-exercise-and-weight-loss/], but you will get quicker
results, if you add some.

Who should do high carb/low fat
People who:

 * Need a lot of (explosive) power, like strength athletes and construction
   workers. Basically people who need a lot of strength all week
 * Have good insulin sensitivity (do you feel sluggish after a high carb meal?
   then you have bad sensitivity!)
 * Are not (pre-)diabetic
 * Can control themselves when eating carbs and enjoy carb-rich meals
 * Want to increase muscle mass

What to do next
Calculate your caloric needs with the nifty calculator below and then apply the
rules above to determine your macro nutrient distribution.

Then get yourself some nice food to fill those macros by tracking your food
[/how-to-track-your-food/] and reach your goals!

If you have further questions, go right ahead and let me know in the comment
section down below, I'm happy to help!

It's easy to forget superfoods that have stood the test of time, such as flaxseeds. Flaxseeds are some of the worlds first cultivated superfood! (G)Oldie!

Small but mighty: 7 proven reasons to never neglect flaxseeds

It seems like nearly everyday there is a new superfoods out there. Nearly every
day a new study shows that some food is a super hero.

It's very easy to forget the ones that have stood the test of time, such as
flaxseeds. Flaxseeds are one of the world's first cultivated superfoods! You
know what they say: Oldie but goldie!

What are flaxseeds?


Flaxseed were once cultivated in Babylon in 3000 BC. Yep, you read right. They
are that old. Even King Charlemagne believed in the 8th century so strongly in
the benefits of flaxseeds, that he passed laws requiring to consume it.

Derived from the blue flax flower, flaxseeds are slightly larger and darker than
sesame seeds. They contain 534 calories per 100 grams and consist of 42% fat,
29% carbs and 18% protein.

Why you should add them to your diet
The health benefits of flaxseeds are tremendous and popular around the world.
Loaded with fiber, antioxidants and omega-3 fatty acids, it's a must to give
them a place in your kitchen pantry.

1. Improves digestion

Because flaxseeds are very high in both soluble and insoluble fiber, they help
improve the movement of food in our intestines. Plus, the high fiber content
also helps with the absorption of the nutrients we eat.

Soluble fiber dissolves in water into a a gel-like substance and helps us
feeling full longer and removes harmful cholesterol during the elimination
process.

Suffering from constipation? You can take 1-3 tablespoons of flaxseed with a
huge glass of water to help naturally relieve constipation.

2. Controls diabetes

Unlike grains, flaxseeds contain no excess starch. In fact, all of their carbs
come from lignan, an antioxidant which consists of soluble and insoluble fiber.

Besides the proven benefits of balancing oestrogen levels in women and the
testosterone-DHT relationship, lignans also help people who suffer from diabetes
mellitus.

This study [https://www.ncbi.nlm.nih.gov/pubmed/26561065] shows, that flaxseeds
and it's components have hypolipidemic (producing a decrease in the level of
lipids in the blood) and hypoglycaemic (producing a decrease in the level of
sugar in the blood). It is not proven yet if flaxseed oil or flaxseed lignan
delay the development or reduce the incident of diabetes. However, it is proven
that they both improve glycemic control.

3. Fights menopausal symptoms

The lignans in the flaxseeds can be used as an alternative to hormone
replacement therapy, because lignans are phytoestrogens, which show estrogenic
properties.

A study from 2015 [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389700/] shows
that the lignans found in flaxseeds reduce the frequency of hot flushes in
menopausal women, without any significant side effect.

By the way, flaxseeds are one of the best foods to balance your hormones not
only in women, but also in men. They're boosting testosterone levels by
eliminating excessive oestrogen we experience through food and environment.

4. Improves your mood

Feeling down all day long? For weeks now? There are plenty of prescription drugs
available, but it could be easier to add flaxseeds to your diet.

Give these tiny superheroes a try before you visit your doc! Through their rich
content in omega 3's, they will boost your serotonin levels and trigger a
response of relaxation in your body.

Furthermore, their high fiber content helps to absorb vitamins, such as vitamin
B, C and D (which are all crucial for our mood improvement) better.

5. Healthy skin and hair


Flaxseeds are full of alpha-linolenic acids, which is one of the most common
omega-3 fatty acids in Western diets. Our bodies usually use ALA for energy, but
it can also reduce dryness and flakiness.

Moreover, it can also improve symptoms of acne, rosacea and eczema.

You can use 1-2 tbsp of dietary flaxseeds oil to hydrate your skin and hair.
Plus, mixed with some essential oils you can create your own natural skin
moisturiser.

6. Support weight loss

Trying to loose some pounds? Add more flaxseeds to your diet. Since they are
full of healthy fats and packed with fiber, they will help you feel satisfied
longer. Hence, they may help you with cravings in between meals.

The aforementioned ALAs also help to reduce inflammation. This is important,
because an inflamed body will more likely hold on to excess weight.

7. Gluten free

Flaxseed also have become one of the best natural ways to replace
gluten-containing grains. If you suffer from celiac disease or
gluten-sensitivity
[https://blog.slickcoach.com/what-actually-is-gluten-and-is-it-healthy-gluten-secrets/] 
give it a try!

Especially in cooking, flaxseeds are a great substitute for grains and are often
used along with coconut flour.

Should I eat grounded or whole flaxseeds?
I would recommend to use the ground version if possible. Whole flaxseeds are
more likely to pass through your intestine undigested, which means you won't get
the benefits.

If you can't find the ground ones in you grocery store, buy the whole flaxseeds
and ground them yourself. You can simply use a processor or blender for that.

Make sure to store the grounded flaxseeds away from sunlight and air tight,
because their nutritional value will oxidate otherwise.

What's with flaxseed oil then?
First let me say: Flaxseeds are a whole food; flaxseed oil is not. Therefore,
flaxseed oil is more processed.

The oil contains more ALA than the seeds. One tablespoon of flaxseeds contain 2g
while the same amount of the oil contains 7.25g. Makes sense, because it's much
more concentrated.

However, keep in mind that the whole seeds contain a lot more other nutrients,
which are not in the extracted oil, such as fiber, lignans, copper, magnesium,
vitamin B6 and folate.

If you feel like you are lacking on omega-3 fatty acids, go ahead with the oil.
But if you're looking for a wider range of health benefits, the fresh flaxseeds
can't be beaten.

Who might should not take flaxseeds
Flaxseeds can have a laxative effect when consumed in a larger amount. If you
suffer from an irritable bowl syndrome you might have a strong reaction to it.
Use it wisely!

Also people who suffer from a seizure disorder should avoid the intake of
flaxseeds or flaxseed supplements, since it can aggravate the condition.

Always make sure to drink plenty of water along with your flaxseed meal, so it
doesn't swell up or obstruct the digestive tract.

You recently decided to take care of your body and to eat and live healthier? One of the most important things then is to incorporate more whole foods.

 14 absolutely Simple and healthy food swaps you have to try now

You recently decided to take care of your body by eating and living healthier?
One of the most important things to do so, is to incorporate more whole foods 
into your diet and cut out the foods which may not be so good for your body.

Don't fear, those food swaps don't have to be a big, tremendous change. By doing
those swaps you allow yourself to add more nutrient-dense foods and variety to
your current food choices. Sounds easy, doesn't it? Indeed, it is.

Here are extremely easy and effortless food swaps you can do now.

1. Swap mayonnaise for avocado

Who doesn't love a big spoon of mayonnaise on top of every sandwich or fries?
Sadly, one tablespoon of our beloved mayonnaise contains about 90 calories and a
lot of saturated fats (not unhealthy on their own, but you want to watch your
overall intake and fat ratios).

Instead, try to spread a mashed avocado on your sandwich as the creamy base or
try it for creamy dips. One tablespoon only contains 23 calories and it's loaded
with good fats.

I promise, it's really delicious!

2. Swap cereal for self made granola


I know it's super easy to grab the cereal package and throw some fruit loops in
your bowl. But most store-bought breakfast cereals are heavily processed and
loaded with refined sugar.

Don't get fooled by labels such as "made from whole grains" or "low in
sugar/fat". Often times these claims are just useless and fool you into thinking
you're doing good to your body.

Make your own simple and healthier breakfast cereal in just a few minutes.

You just need:

 * 200g rolled oats
 * 100g raw nuts and/or seeds (perfect are almonds!)
 * 1 tsp sea salt (if you're using standard table salt, use 3/4 tsp)
 * 1/2 tsp cinnamon
 * Sprinkles of coconut oil
 * Honey for sweetness (as desired)
 * 60g dried fruit (cranberries are SO good)

Preheat your oven to 180 degrees Celsius/350 degrees Fahrenheit. Prepare a
baking tray with a baking sheet. In a bowl, combine oats, nuts, seeds, salt,
cinnamon, oil and honey and mix well. Put the granola onto the baking sheet and
spread it as an even layer. Bake for about 20-25 minutes or until golden brown.
After baking, let it cool down completely and stir in the dried fruit.

Finally, store your home made granola in an airtight container for 1 to 2 weeks
or in the freezer.

3. Swap popsicles for frozen grapes

My absolute favourite since I'm in contest prep. It's like eating bite-sized
popsicles but without the added sugar.

Plus, it couldn't be simpler to make them. Start by rinsing the grapes. You
don't have to try them. Place the grapes in a Tupperware and freeze them for at
least 4 to 5 hours. The more grapes you have, the longer it will take to freeze
them. So delicious! And you won't eat as many calories in a short amount of time
with this swap.

4. Swap milk chocolate for 85% dark chocolate


Sometimes you just have to give in your chocolate cravings. But instead of
grabbing the milk chocolate, try a bar of 85%+ cocoa dark chocolate.

Milk chocolate is mostly made up of milk solids, cream and sugar and has just
very little cocoa solids in it.

Dark chocolate provides more fiber, vitamins and minerals, compared to milk
chocolate.

Furthermore, check the ingredients list
[https://blog.slickcoach.com/how-to-read-nutrition-labels/]! Focus on dark
chocolate which is made from cocoa butter instead of hydrogenated oils.

5. Swap salted toffee macadamia latte for café americano


Sticking to plain black coffee gives you a better caffeine kick than the sugar
loaded versions. Plus, you get the pure free-radical fighting antioxidants
benefits.

If you just can't stand black coffee, try to sweeten it with honey, whey protein
powder (yes, it tastes awesome, believe it or not!), stevia or cinnamon. That
way you will save yourself tons of calories. Cinnamon will also make your coffee
more potent.

6. Swap sour creme for greek yogurt


You never tried it before? You should! Because plain greek yogurt and sour cream
have a similar taste and texture. So why not choose the leaner alternative,
which also contains much more protein?

Use it as topping for your fajitas, as a sauce base or chip dip. Believe me, you
won't regret it!

7. Swap pasta for spiralled veggies


There is such a huge hype out there about spiralled veggies. And for a good
reason! Spiralled veggies are a great substitute for pasta. They taste
delicious, provide a lot more nutrients than pasta and are low in calories.

Perfect veggies to use are courgettes, eggplants (for lasagna), cucumbers and
even sweet potatoes.

8. Swap hamburger bun for portobello mushroom


Oh yes, make a healthier gluten-free, paleo friendly and vegan version of your
good old burger bun by using portobello mushroom caps instead of the highly
processed burger bun made from grains.

I really love the taste of the roasted portobello mushrooms, which fits nicely
to a burger. Try it and thank me later. ;)

9. Swap sugar for apple sauce


You can also make your baking desserts healthier. Simply cut out the sugar and
use unsweetened apple sauce instead. We used the substitute in our loved 
3-ingredient brownies
[https://blog.slickcoach.com/healthy-3-ingredient-brownies/] and they taste
amazing!

Substitute it in a 1:1 ratio, but you may have to reduce the liquid in the
recipe, since apple sauce brings some on it's own. It will make your recipe
fresh and fruity!

10. Swap croutons for nuts


Don't decrease the nutritional value of your salad with vitamin free and salty
croutons. Try to use unsalted nuts or seeds instead. They are packed with
flavour and crunch and will give your salad a nice protein boost. Just roast
them for a few minutes in a pan over medium heat.

Walnuts and almonds are my absolute favourite. But don't use too much - a small
handful is enough!

11. Swap tortilla wraps for lettuce leaves


This one is genius and fun! This switch will lighten up your wrap or taco dish,
without any effort. And by using the leaves, they provide a nice little crunch.

12. Swap ice cream for frozen banana


Replacing a huge bowl of sugar with fruits is a win-win. Bananas are filled with
potassium, folate and vitamin C and they taste amazing.

Simply throw two frozen bananas in your blender and blend until smooth. Add a
little bit of cinnamon. Perfect for a little afternoon treat!

13. Swap heavy cream for coconut milk


No, you don't need to cut out dairy if you want to eat clean. But we have a lot
of clients that benefit from minimising their milk intake
[https://blog.slickcoach.com/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/]
, because it improves their digestion.

You can use full-fat coconut milk in soups and sauces or whipped cream.

14. Swap vegetable oil for coconut oil


It is known that vegetable oils spark a higher risk for inflammations and are
highly processed.

Cooking virgin coconut oil is a better idea. You won't taste any coconut flavour
when you cook with it. Plus, coconut oil has a high smoke point, meaning it can
be heated to relatively high temperatures before it begins to release
free-radicals.

Do you have other food swaps, that I missed? Please share them with me in the
comment section below! I'm curious to read your tips.

14 absolutely simple and healthy food swaps you have to try now

We heard it over a thousand times and it’s highly praised in all kinds of diets: increase your protein intake. Here's why. 

The basics: What is protein

We heard it over a thousand times and it’s highly praised in all kinds of diets:
increase your protein intake.

But only a few people know about the bigger picture and why an adequate protein
intake is important. However, it’s pretty easy to understand the excitement
about protein, since it’s such an important component of every cell in our
bodies. It doesn’t matter if you want to lose body fat, build muscle or just be
healthy.

Now tell me what is a protein!
Protein is one of the three macronutrients, besides carbohydrates and dietary
fat. It’s crucial for building, repairing and maintaining tissues among other
things.

Basically, protein is a bunch of organic molecules made up of amino acids. Amino
acids are joined together by chemical bonds and then folded in different ways.
Hence, they create three-dimensional structures, which are important to the
body’s function.

Maybe you heard of some of them before, such as leucine, arginine, glutamine and
alanine.

Why is protein vital?
Unlike carbs we need protein to live, it’s an essential nutrient.

The body’s structural components, such as skin, muscles, bones and organs are
made up mostly by protein. Many hormones and enzymes, which regulate body
processes and chemical reactions are related to protein. Since we need protein
to make antibodies to fight diseases, an adequate intake in your diet is
important.

Furthermore, it’s vital for optimal functioning, including a good immune system
and metabolism as well as satiety, weight management and performance.

Consuming enough protein can also increase the levels of the hormone glucagon,
which is the opponent to insulin, and helps control body fat. Glucagon is
released when blood sugar levels are low. The liver break down stored glycogen
into glucose for the body to use as energy.

How much protein do I need?
That’s a pretty interesting question. It depends on several factors, such as
your weight, goals, activity level, gender and age.

According to the RDA, the recommended daily intake of protein for adults, who
are at an average weight and activity level, is 56g per day for men and 46g per
day for women.

Well, note that this amount is only to prevent any deficiencies. It’s definitely
not optimal, especially if you are an athlete who trains regularly and hard.

If you train several times per week your protein need might go up to 1.4–2g/kg
of body weight. That means a 68 kg person would need about 95–135g of protein
per day. Older adults need a minimum of 1.2g/kg of body weight.

Also, recent studies show that the RDA recommendation may be as much as 100% off
and we actually need twice as much as currently recommended to be
healthy — especially when we’re older and the body has a harder time repairing
it’s cells. Aiming for 2g/kg or 1g/lbs is a good focal point and easy to
remember. So start with that.

An adequate amount of protein intake with each meal is important to promote
protein anabolism and to maintain muscle mass. This is key, since the biggest
challenge when dieting is to keep as much muscle mass as possible. Even if you
haven’t trained before. That’s why 800kcal diets are worthless und unhealthy.

Plus, as mentioned before, protein is more satiating per g of food than fat and
a whole lot more than carbs. Increasing your protein intake during a fat loss
diet will help you feel fuller and have less cravings.

In a sentence, you need a small amount to survive, but a lot more to thrive.

The different types of protein
There are two different types of protein: Complete and incomplete proteins.

Protein foods, which contain all nine essential amino acids in high-ish amounts
are complete or ideal proteins. High-quality protein include meat, dairy
products, quinoa, tofu/soy and eggs.

Many plant-based protein are incomplete proteins, such as grains and vegetables.
But that’s not an issue, since every food has different amounts of the
aforementioned amino acids. Our bodies have an amino acid pool, which means the
body will automatically combine dietary protein with protein from the pool, to
form the necessary amino acid ratios it needs.

Therefore, the myth that you have to combine several different plant-based
sources in one meal to form the complete protein is nonsense. Your body will
take care of it over the course of the whole day.

Basically, as long as you eat a wide variety of whole foods, you can easily
‘make’ complete proteins. Doesn’t matter if you’re vegetarian or vegan.

There are differences in bioavailability between different sources of protein,
but you’ll not notice it in the end, since those differences are just too
meaningless to effect our bodies and muscles.

Best sources of protein
Eggs
A medium egg has around 6g of protein in an easily digestible form. Therefore,
an omelette is a pretty good way to start the day. Keep the high amount of fat
in mind though!

Soya
Soya is perfect if you are vegetarian, vegan or suffer from a dairy intolerance.
Eating soya, such as tofu, will also lower your LDL. And no, men will not become
women because they consume soya!

Chicken and turkey breast
Those two are the best options when it comes to lean animal protein.

Legumes
They are also a good source of iron and fiber. Feeling hungry after a meal? Add
them to your diet, they will keep you satiated longer! By the way, did you know
that lentils have more protein per 100g than chicken breast?

Fish and seafood
They are a perfect source of protein and essential, heart-healthy omega-3 fatty
acids.

As you can see protein has many important roles. You may understand the hype a
little bit better now.

It’s not just some random bodybuilding-crap to get as big as possible, it’s
essential for a healthy and balanced lifestyle.

Protein is the big difference between a snack that keeps you going and one that makes you much hungrier than you were before. 

Quick and easy protein loaded snacks

Protein is the big difference between a snack that keeps you going and one that
makes you much hungrier than you were before. In fact, it slows down digestion,
which keeps your blood sugar steady and your cravings low.

I know a bag full of chips and a milkshake is awesome, but it won’t satisfy for
long.

Let me help you to power up your plate with some healthy, nice and easy protein
snacks for your work, after your workout, or wherever you are at any time of the
day. You don’t need a long list of ingredients. All it takes is just 5 minutes
and your snack is served.

Cottage cheese with tuna
200 grams of nonfat cottage cheese contains only roughly 10 grams of
carbohydrates and about 19 grams of protein. That’s more than a greek yogurt!

Mix it with 100 gram of tuna, tinned in water, and you’ve got about 38 grams of
protein and just 210 kcal right there. You can season it with your favourite
herbs or add some veggies like tomatoes. This protein packed snack is going to
fill your empty stomach nicely.

Tuna and cottage cheese might sound a little but weird, but try it out (if you
like fish at all that is) — you might be surprised.

Eggs with feta
This is really one of our favourites. And it’s just as simple as it is
delicious.

Just beat 3 eggs (medium — each about 55 gram) into a pan and let them cook
until they are nearly done. Then add 100 gram low fat feta cheese and stir
occasionally to a soft scramble.

You can season it with salt and pepper, if you need it. But its not really
necessary, since the feta is salty enough on its own.

Total calories are around 430 with 41 grams of protein, 2 grams of carbs, and 27
grams of fat. Very nice for ketogenic diets by the way!

Greek yogurt with whey and nuts
If you rather like it a little bit sweet you can upgrade your low fat greek
yogurt, which itself contains 5 grams of protein per 100 gram serving, with your
favourite whey and some nuts.

Greek yogurt is creamier and thicker than regular yogurt, which makes him more
satisfying. Adding nuts means adding more fibre and fat, which keeps you feeling
full longer when paired with protein.

Using 25 grams of the strawberry whey your total calories should be roughly 178
with 20 grams of protein, 8 gram of carbs, and 5 grams of fat. If you like it
more sweet you can sweeten it with honey, maple syrup or cinnamon.

Chickpeas with feta and avocado
Just add 1 can of chickpeas (about 240g; rinse and drain them to avoid gas
issues), a large chopped avocado (about 160g) and 100g of diced reduced fat feta
in a bowl. Stir it until it’s all mixed up. That’s it! If you want, you can add
some herbs or lemon juice.

This serves abut 4 people, so you can easily use it for your meal prep routine.

All together you’ve got 820 calories with 15g of fibre, 42g of protein, 45g of
carbs, and 50g of fat. Per serving it ends up with roughly 205 calories, 10g of
protein, 11g of carbs and 12g of fat.

Hard-boiled eggs with avocado and veggies.
Boil 2 medium sized eggs, chop them and put them in a bowl. Add 1/2 chopped
large avocado (about 80g) and add veggies as desired. Red onion and a red bell
pepper are very delicious for this one. Sprinkle a little bit of sea salt and
pepper over it and enjoy!

This snack is loaded with protein (15g), and good fats (26g), but is very low in
carbohydrates (2g) and calories (just 316).

The best way to keep going is to snack smart. It will help you focus, keep you
energised and fuels your body with the needed nutrients
[/the-basics-what-are-macros-and-micros].

We hope that these recipes will help you in your busy lifestyle to make more 
healthy choices every day [/how-to-improve-our-health-with-small-steps].

What if you could enjoy some sweet brownies without feeling guilty afterwards? Yes, that’s possible! 

Healthy 3 ingredient brownies

Sometimes we just need something sweet to satisfy our cravings.

What if you could enjoy some sweet brownies without feeling guilty afterwards?
Yes, that’s possible! We’ve got a much healthier and easier recipe for your
beloved brownies. No regret, no guilt. Just satisfaction and enjoyment.

These healthy 3 ingredient flourless brownies contain no butter, grains, oil or
sugar. They’re just made out of easy, everyday ingredients. Rich, dark and super
fudgy.

Following a paleo, vegan, gluten free or sugar free diet? No problem, they are
suitable for you, too! It’s a perfect combination of unsweetened apple sauce,
cacao powder (or whey powder, if you like) and almond butter or peanut butter
(for those of you who don’t follow a paleo lifestyle).

Here’s the recipe
Ingredients
 * 1 cup unsweetened apple sauce
 * 1/2 cup almond butter or — as I prefer — peanut butter
 * 1/4–2/3 cup cocoa powder or whey, if you have a flavour that fits
 * Frosting of choice (I would recommend without — they’re delicious on their
   own)

Instructions
Preheat the oven to 200 degrees celsius/390 fahrenheit. Coat a small loaf pan
with baking paper. Add the apple sauce and nut butter in a large mixing bowl and
mix well. Now add the cocoa powder and mix again until it’s all nice and silky.

Transfer the brownie batter to the loaf pan and bake for 35–40 minutes. Let the
brownies cool down completely and refrigerate for several hours (best would be
overnight).

Finally top the brownie with your optional frosting and slice into bars. That’s
it!

If you don’t like it that fudgy, simply add about 50g of oats.

Yum!

Here's the recipe as video tutorial, if you fancy some moving pictures :)

Truth be told, a daily use of sugar can cause an addiction, such as alcohol or drugs can. 


Healthy sugar alternatives

We all have a sweet tooth and love the taste of something sweet every now and
then. Actually, some people like it a little bit too much. They like it so much,
they put it in their teas, coffees, shakes and even in their vegetable salads!

Truth be told, a daily use of sugar can cause an addiction, such as alcohol or
drugs can. Too many people already suffer from a sugar addiction without even
noticing it.

However, you have to know that sugar isn’t the healthiest food and the risks
that are associated with sugar go far beyond sugar crashes or a cavity in your
teeth.

Sugar is linked to obesity, heart disease, cancer and impaired brain function.
Nutrient-free carbs, such as sugar, use vitamin and mineral reserves during
their digestion. They empty the nutrient store of our bodies. That’s when you
start to crave more food.

When you start to cut sugar completely out of your diet your taste buds will get
much more sensitive. Natural food will tend to taste sweeter. A cucumber will
finally have a taste at all. It’s fascinating what sugar can do with your
gustatory nerves.

But if you need a little sweet something from time to time, make sure that you
know the difference between a good and a bad option.

Basically sweeteners are divided into artificial and natural ones. Let’s discuss
those two in more detail.

Artificial sweeteners
They are a chemical or synthetic substance, so they are low in calories or
calorie-free. They provide a sweet taste that is much sweeter than sugar. Sounds
good, doesn’t it? Read on.

Aspartame
Aspartame, a common chemical sweetener, is used in diet soda, like coke, and
other low-cal foods. Studies have shown that drinking two diet sodas per day can
lead to a 500% greater increase in waist size, because your body more likely
holds water.

It’s been scientifically proven that aspartame in high dosages causes health
problems, such as headaches. For people suffering from Phenylketonuria (PKU)
this sweetener is a absolute no-go. Your body isn’t able to break down
phenylalanine, which is a main ingredient of aspartame.

Saccharin
Saccharin provides effectively no energy. But it’s about 300–400 times as sweet
as sucrose or table sugar, with a bitter or metallic aftertaste, especially at
high concentrations.

The chemicals that are contained in saccharin can cause inflammation, hormonal
imbalances, diabetes and heart diseases.

Frankly, stay away from all the chemical and synthetic bullshit und try to look
for natural ways to sweeten your meals.

Natural sweeteners
When it comes to a good sweetener make sure it has a decent fructose and
glycemic impact.

Maple syrup
Maple syrup is the harvested sap of maple trees, which is boiled down and
filtered. It’s low in calories and has low fructose levels. Therefore, a high
percentage of sucrose, antioxidants and it contains even more minerals than
honey.

Make sure that the label reads “100% maple syrup”, avoid “not high in fructose
or corn syrup” and “natural maple flavouring”. Many of the compounds in maple
syrup are anti-inflammatory, which protects your heart.

Try it in your homemade granola or in your overnight oats. Yum!

Honey
When it comes to honey, quality is key. Look for those, that don’t contain corn
syrup and don’t rely on caged bees.

While honey does have a higher fructose level, it has a low glycemic index. The
high amounts of niacin, riboflavin, thiamin, vitamin B6, antioxidants and
gut-friendly bacteria makes it a must-have in your kitchen!

Enjoy some in your cup of tea or in your hot milk after a stressful day.

Stevia
Stevia is extracted out of the stevia leaves. Since it’s a low glycemic
sweetener and contains zero calories, it won’t affect your blood sugar.

Start with the liquid form. It is easier to overdose the powdered version. If
you have the choice, always try to use green stevia over white stevia. Green
stevia is a little less processed.

However, there are some people for whom stevia will taste bitter (it’s a genetic
thing, impacting roughly 25% of the world’s population). Try it before you buy
it. Sadly, Stevia can’t be used for baking.

Brown rice syrup
Brown rice syrup is made by cooking rice with natural enzymes. Because it’s
relatively slow-releasing, it does not effect the liver as much as pure glucose.

Hence, it is often used as an important ingredient of protein bars. It contains
no fructose, but also no nutrients.

The buttery and nutty flavour is perfect for granola bars or in baked goods.

Coconut palm sugar
In terms of calories, coconut sugar is not really beneficial compared to white
sugar. However, it is very low in fructose and has a lower glycemic index, which
makes it much healthier than refined sugar.

Coconut sugar is a digestion booster, because it contains inulin. Never heard of
inulin? Inulin is a special type of dietary fiber, which acts as a prebiotic.

Make sure that the coconut sugar is pure and doesn’t contain additional white
sugar. Enjoy the tropical taste in your morning smoothies and you’ll feel like
you are on a vacation.

Date sugar
Date sugar is simply pureed dates, which means you can make it easily yourself.
The consistency is treacly, which is great for baking. It’s very sweet, high in
potassium and antioxidants. Try it for your cakes or in your smoothies!

Banana Puree
My absolute favourite! The sweet taste of the banana is perfect to replace
refined white sugar. To make the puree, just add bananas together with a
tablespoon of water to a blender and blend it.

Or, if you don’t have a blender, simply smash them with a fork in a bowl. Add
water until you reach the desired consistency.

It’s perfect with chocolate pancakes or in porridges.

As you can see, you have lots of opportunities to make the right choices. Keep
in mind that sweeteners should always be thought of as treats though.

But if you want to treat yourself, this guide gave you some nice alternatives to
try!

Most of you think of carbohydrates, or short “carbs”, as food you have to avoid in order to get lean. Here's the truth! 

The basics: What are carbohydrates

Most of you think of carbohydrates, or short “carbs”, as food you have to avoid
in order to get lean. Thanks to Low Carb evangelists. But actually the majority
of people don’t really know what carbs are and which foods contain them — and
why they are doomed by many fitness “gurus”.

However, what’s more important than the quantity of the carbs you eat is the
quality. Some sources are much healthier than others.

For example: Healthy whole grains, such as whole wheat bread, sweet potatoes,
rice and quinoa are better choices than highly refined french fries, white bread
or candy.

But what are carbs?
Carbs are one of the 3 macro nutrients, besides protein and fat. In fact, they
are the major source of energy for our brain and high intensity work.

Sugar, starch and fiber found in grains, fruits, milk products and vegetables
are all carbohydrates. That’s why they’re present in a wide array of healthy and
unhealthy foods: bread, bananas, milk, popcorn, cookies, spaghetti, soft drinks,
pie, etc.

Essentially, they provide our bodies with glucose, which is converted to energy.
Glucose can be used right away or it can be stored for a later use as glycogen.

Simple Carbs (aka Mono- and Disaccharides)
Simple carbs are faster digested and absorbed by the body, because they just
contain one or two sugars. More commonly known as the typical “sugar”
[/healthy-sugar-alternatives], they are found in fruits, vegetables and milk
products.

Simple sugars can also be found in candy, soda and syrups. Furthermore, they are
made out of processed and refined sugar, which means they don’t contain any
vitamins, minerals or fiber. They are so called “empty calories”. Plus, simple
carbs can lead to spikes in blood sugar levels and sugar highs (and therefore
crashes), because they have a high glycemic index and load.

Complex Carbs (Polysaccharides)
Complex carbs consist of three or more sugars. Foods that contain complex carbs
are for example beans, peas, lentils, peanuts, potatoes, cereals and whole-grain
breads. Unlike simple sugars, complex carbs provide more sustained energy.

Always focus on these kind of carbs, because they promote good health by
delivering vitamins and minerals. Additionally they provide a good amount of
fiber. Fiber is the part of a plant that is not digested by the body. Rich in
fiber are oats, fruits, sweet potatoes, brown rice and whole grain cereals.
Adding more complex carbs to your diet will help you control your portion sizes,
keep you feel full longer and keep your sugar spikes in check!

Carbs and blood sugar levels
Carbs, which are broken down in glucose, enter the blood stream and raise the
blood sugar levels. When this happens the pancreas releases insulin.

Insulin is a hormone that makes our cells absorb blood sugar for energy storage.
By doing that the blood sugar levels start to drop back to a normal level.

On the other hand, when our blood sugar levels drop below a certain point the
pancreas releases glucagon. The hormone glucagon cause a release of glycogen by
the liver.

Now, if blood sugar levels are rising too fast and too often, our cells become
faulty. Over time, they require a higher amount of insulin to react, that’s what
we call a insulin resistance.

Insulin resistance can lead to high blood pressure, high blood fat levels,
weight gain, type 2 diabetes and many other diseases.

Natural carbs that are found in fruits and vegetables, legumes, whole grains and
the like tend to enter the bloodstream more slowly than simple carbs found in
processed foods. Adding good sleep and regular exercise to your daily routine
will help regulate blood sugar and hormone control.

What is the glycemic index (GI)?
Carbs that have a high glycemic index enter the bloodstream as glucose faster
than carbs that have a low glycemic index. Basically low GI carbs take longer to
digest and break down.

For example a meal with lower GI carbs will raise your blood sugar level more
slowly and over a longer period, which is better for long-term health and
body-weight control. Much like the different of caffeine release between a
strong black coffee and a mild green tea.

What’s up with low carb then?
Low carb dieting is a well known diet, especially in modern (uneducated) media.
The reason it “works” is not because carbs are bad, but because one simply
removes 1/3 of the macro nutrients from his diet.

It’s very easy to also gain fat on a low carb diet, actually more so than on a
high carb diet, since most low carb diets are higher in fat, which can easily be
stored as body fat. Carbs can’t be stored as body fat
[/what-kind-of-body-fat-do-you-carry-and-why-its-important] directly and
therefore put on less weight.

Is low carb bad then? No. As a general rule, people who have a more active life
(doesn’t matter if in the gym or at work) need more carbs to fuel their bodies.
Also women tend to feel worse on low carb diets because they burn carbs during
the day, whereas men burn fat during the day.

Simply put, if you’re very active, you’ll most likely feel better on high carbs.
If you’re sedentary all day, low carb might suit you. Try it out for at least 2
weeks to feel the reaction in you body though.
Everybody is different!

Conclusion
Carbs are not an essential nutrient. Our bodies can function without a single
gram of carb in the diet. When we ban carbs from our diet, part of the brain can
use ketones for energy. Ketones are made out of fat. Therefore the myth that the
brain needs carbs is not entirely true. Plus, apart from Ketones, the body can
produce a little amount of glucose from excess protein, via a process called
Gluconeogenesis.

But just because carbs are not vital doesn’t mean they can’t be beneficial. Just
make sure to adjust the amount and type of carbs to your personal circumstances!

We chose one ingredient that fits perfectly to this festive season. An ingredient that even helps improve your immune system.

Ingredient of the month December

> “December, being the last month of the year, cannot help but make us think of
what is to come.”
― Fennel Hudson


December is like the Friday of the months, that’s why it couldn’t be more
refreshing. Out with the old and in with the new.

It’s one of the most wonderful and magical times of the year, in which we
celebrate both an end and a beginning.

Maybe 2016 wasn’t your year. But the new year brings renewed optimism for
change, for a better life and for a better you. A fresh start.

The end of the year also comes with a lot of celebration and festive food. From
cookies, brownies and cakes to turkey, smoky beef and Yorkshire puddings. That’s
why we chose one ingredient that fits perfectly. An ingredient that even helps
improve your immune system: the sweet potato.


Sweet potatoes are available nearly everywhere, inexpensive and so delicious.
You have to give them a try. Not only do they taste like dessert, but they
provide some surprising health benefits as well.

They are loaded with beta-carotene, which the body converts to vitamin A.
Vitamin A is vital to keep your immune system functioning properly. Perfect for
the cold winter months!

Furthermore, one medium sweet potato contains 17% of your daily requirement for
vitamin C. We need vitamin C not only for our nervous and immune system, but for
bones, teeth, skin and cell protection.

Suffer from digestion issues? No problem. The fiber content in a sweet potato is
much higher than in white potatoes, which makes it an excellent facilitator for
digestion. Plus they are easy to digest, since they mainly contain starch.

Some people believe, that sweet potatoes should be avoided if you’re suffering
from diabetes. But as a matter of fact, they are beneficial for diabetics
because they regulate blood sugar levels. Of course you should not eat too many
of them, but it is shown that sweet potatoes can help with the proper secretion
and function of insulin.

Want to gain muscles? Add sweet potatoes to your diet! By providing a lot of
energy and containing a good amount of complex starches, health vitamins,
minerals and even some proteins, they’re excellent muscle builders.

And here are our 3 favourite recipes
Sweet Potato toast with peanut butter and bananas.

 * 1 medium sweet potato
 * low-fat peanut butter
 * 1 banana berry jelly

This is my absolute favourite snack. Just slice the sweet potato lengthwise into
thick slices and put them into your toaster (just like bread). When it pops up
from the toaster check with a fork if it’s ready. Now simply add the topping.
You can use whatever topping you like of course, even avocado and egg or sliced
chicken. It’s so delicious!

Cheesy roasted sweet potato.

 * 4 small sweet potatoes, halved
 * 2 tablespoons olive oil
 * salt and pepper
 * 1 1/2 ounces grated parmesan

Preheat the oven to 180°C. Rub the potatoes with oil and herbs and put them on a
baking sheet. Bake them for about 18 to 22 minutes until they are golden brown
and tender. Take the potatoes out of the oven and top them with parmesan. Put
them back in the oven until the cheese is melted. Fantastic!

You can also just use cinnamon, if you’re looking for a calorie-reduced version.
Perfect for cold winter nights.

Loaded baked sweet potato.

 * 1 large sweet potato
 * salt and pepper
 * 1 sliced avocado
 * 50 gram cottage cheese
 * green salad for serving

This is my favourite dinner at the moment. Just rub the sweet potato with water
and put it in the microwave for 5 minutes (or in the oven for 30–40 minutes if
you prefer that). Cut the potato open lengthwise and season it with salt and
pepper.

Top the potato with avocado, cottage cheese and nuts. Serve it with a salad and
enjoy.

Go and grab a sweet potato for your next meal. They are delicious, nutritious
and perfect for this time of the year!

Fat is a topic that most of us try to avoid. Sadly, in today’s society fat is a black sheep. The shocking truth is: we can not live without it.

The basics: What is dietary fat?

Fat is a topic that most of us try to avoid. Sadly, in today’s society fat is a
black sheep. The shocking truth is: we can not live without it. Actually it’s an
essential part of our diet. Therefore stop being scared of fat.

Eating fat doesn’t necessarily mean you gain body fat
[/what-kind-of-body-fat-do-you-carry-and-why-its-important]. In fact, fat isn’t
the reason for obesity alone. Sure, it can be a part of the problem, but you
have to look at the whole picture.

Fat is the most calorie-dense nutrient [/the-basics-what-are-macros-and-micros] 
with 9 calories per gram (carbs and protein clocking in at 4 calories each).
Hence, nowadays some foods are designed and marketed as “fat-free” and we are
urged to banish it from our diets.

However, it’s not all bad. The shift to “fat-free” doesn’t implicate that the
food is healthier, since we don’t just cut back on the harmful ones but also on
the healthy fats.

What do we need it for?
Fat is used to store energy, it helps absorb vitamins and minerals, we need it
to build cell membranes and forming hormones. In terms of long-term health you
have to focus on fats that are better for you, such as monounsaturated,
polyunsaturated and some saturated fats.

Types of fat
Not all fats are created equal, but they have the same amount of calories per
gram. What’s really important is to understand the difference between the types
of fat.

Trans fats
This is literally the worst variety of fat. Trans fats are a byproduct of a
process called hydrogenation, which is used to turn healthy oils into solids to
prevent them from becoming rancid. Trans fats can not be found in the
wild — only as a human creation.

Eating a diet rich in trans fats increases the amount of LDL (“bad cholesterol”)
tremendously and reduces the amount of HDL (“good cholesterol”) in the
bloodstream. This may cause inflammation, heart disease, strokes and other
chronic diseases.

Trans fat can make food taste better, last longer on grocery store shelves, and
are more hazardous for your heart. Just a small amount of trans fat can harm
your health. That’s why you should really avoid foods like: cakes, pies and
cookies (especially with frosting), margarine (stick or tub), fried fast foods
and cream-filled candies.

Saturated fats
Saturated fats are in between good and bad for your wellbeing. Their fatty acids
contain no double-bonds, which means the chains are “saturated” in hydrogen.

Common sources are red meat, whole milk, cheese and coconut oil for example.
Eating a high amount of saturated fats can increase your total cholesterol and
tip the balance toward more LDL. For that reason you should limit the intake to
under 10% of your total calories per day. Coconut oil is a special case
though — you can consume it safely.

Monounsaturated fats
Monounsaturated fats have two fewer hydrogen atoms than saturated fats, because
they have a single carbon-to-carbon double bond. This is the reason why
monounsaturated fats stay liquid at room temperature.

Considering monounsaturated fats instead of saturated or trans fats will help
maintain healthy cholesterol levels. Good sources of them are olive oil, peanut
oil, avocados and nuts in general.

Polyunsaturated fats
Always focus on these essential fats! We need them for normal functioning
bodies. Essential means you need to get them through your nutrition. Your body
can’t produce them itself (much like protein, unlike carbs).

Polyunsaturated fats are vital for building cell membranes and the covering of
nerves, for blood clotting, muscle movement and to help fight inflammations.

Maybe you know omega-3 fatty acids and omega-6 fatty acids, which are the most
common types. Eating more healthy fats will reduce harmful LDL and improve your
total cholesterol level by lowering triglycerides.
Add fatty fish like salmon, mackerel, sardines and flaxseeds, walnuts, chia
seeds, canola oil and unhydrogenated soybean oil to your diet to increase your
intake of good fat. Also make sure to consume more omega-3 than omega-6. Too
much omega-6 in relation to omega-3 is detrimental to your health, despite being
“healthy fats” as mentioned above.

How much fat do you need
Well, that depends on your lifestyle, your health and fitness goals, as well
your digestion, activity level and genetics. But to stay healthy and to keep all
your hormones work properly you should eat at least 0.5g per kg body weight (or
0.25g per lbs). So a 80kg male should consume at least 40g of healthy fats per
day — give or take of course.

Some people might want to consume way more and cut back on carbs, out of
personal preference. We’ll cover that in another blog post!

Watch out for labelling
Read the nutrition labels! [/how-to-read-nutrition-labels] Claiming the product
as reduced-fat on the front label actually means that the item contains 25% less
fat per serving than the regular version — it could still be very high in fat,
especially in trans fats. Same with light or “lite” products, which means the
food contains 50% less fat per serving than the regular version.

Furthermore they often add extra sugar to make up for the missing fat. Again:
It’s absolutely necessary to read and understand nutrition labels!

Some healthier food swaps:
 * Cook with monounsaturated oils, like olive oil, walnut oil or coconut oil
 * Choose skim or low-fat fairy products
 * Skip fried foods and choose grilling, baking or roasting instead
 * Limit your intake of fast-food, processed foods, sweets and desserts
 * Replace fattier sauces with mustards, vinegars and lemon juice

Conclusion
We need “good” dietary fat. Among other things, it’s very important for our
hormone production. Fats are structural components of some of the most important
substances in our body. This is also the reason why some women, who have too
little body fat, can experience an intermitted menstruation.

Same with men: following a super-low fat diet can lead to massively decreased
testosterone levels, bad mood, sluggishness and even depression.

Instead of skipping on your daily required dietary fat, you should try to cut
down the intake of unhealthy fats and rather choose healthy fats.

Enjoy some nut butter and don’t feel guilty!

Sometimes it can be very challenging to add new healthy habits to our routines
[/how-to-improve-our-health-with-small-steps]. Tracking what you eat will help
you understand how many calories and nutrients you get in your diet, which can
be very beneficial to your health. That’s why we think you should give it a try.

In fact, studies have shown, dieters who track their food on a daily basis lose
twice as much weight as those who don’t. Food tracking is one of the most
important things when it comes to reaching your fitness and health goals.

Maintaining a food journal can additionally help you realise where you have to
improve your diet and maybe swap certain foods for a much healthier alternative.
However, writing down what and how much you eat is less about losing weight and
more about knowing what kind of foods you’re eating, how it affects your body in
the long run and maybe even expose certain food sensitivities.

When I started to track my food it was an eye opening experience. Often times
you don’t even realise how many calories a small portion can have.

So here are a few tips and tricks to start tracking your eating habits and gain
control of them.

Control your calories
It’s the most important lesson I’ve learned: How calorie-dense the foods I eat
really are. You start to realise that one tablespoon of olive oil has 110
calories! And suddenly you just ate over 1000 calories for one meal and you’re
not even close to being satiated.

Start using measuring tools
Using measuring cups and a kitchen scale can help you understand food
quantities. You will also learn more about portion control and what types of
food you can eat in larger portions and which you should rather eat in smaller
portions.

Be in a caloric surplus or deficit
Keeping a food journal will not only tell you your total calories of the day,
but you can start figuring out if you are eating more calories than you need (or
less). Eating more calories than you burn causes weight gain and eating less
causes weight loss. It’s as simple as that (mostly).

Watch out for nutritional information [/how-to-read-nutrition-labels]
Most of the digital trackers are doing this automatically, but if you decided to
start a physical journal, you have to remember this. Make sure you’re getting
enough of the mandatory nutrients, like carbohydrates, healthy fats, protein,
vitamins and minerals. Compare foods and see which ones contain more vital
vitamins or minerals than others.

Track everything!
This is one of the most common mistakes and I’ve done that too: not tracking
everything I eat.

Food tracking is meant to estimate how many calories you have eaten. There are
small volume foods that you won’t even associate with “food”, which can be
really calorie-dense.

These foods can be olive oil (again, 1 tablespoon has 110 calories), salat
dressings, dips and sauces, spreads and toppings, milk (in coffees and such) and
especially sugary drinks. If you’re not tracking really everything, you will
sabotage your own weight management.

Compare your days
Most people eat differently at work, school or on the weekend. Look for patterns
that may influence your eating behaviour.

If you eat out more on certain days, for example when you have to work late,
then you should consider meal preparation on the weekends. Start planning ahead
for days where you just don’t want to or can’t cook.

Track physical activity too
Record both the kind of exercises you do and for how long you do them. It’s even
more important if you want to gain muscle, because you have to increase your
caloric intake as well. On top of that, you will begin to see how exercise will
affect your hunger [/correlation-between-exercise-and-weight-loss].

However, don’t eat burned calories back if you’re trying to lose weight! Just
because you took a 30m run, doesn’t mean you can eat one more donut.

Plan your meals in advance
Structure your food intake by writing down a plan for the week. It should be
much easier for you to stick to your diet when you know what you should be
eating.

Conclusion
Once you tracked your food for a while, you’ll have a much better understanding
of portion sizes and calories. With this knowledge, you’ll be able to estimate
calories and even macros [/the-basics-what-are-macros-and-micros] in meals you
didn’t cook (eating out, thanksgiving, etc.), which is both very important to
stay lean and to have a healthy relationship with nutrition.

Happy tracking!

How to: Track your food

If you have bad habits, they can cause big damage to your mind and body quickly.
It doesn’t matter if it’s eating too fast, drinking a little too much (alcohol)
or spending way too many hours in front of the TV.

Did you know our bodies give us warning signals long before we realise our
health is in danger?

There was a time when I didn’t really listen to my body. And I didn’t care
either. I just ate too much unhealthy, fatty, sodium-rich food, spent too much
time televiewing, got barely enough physical activity, and let the wrong people
into my life, which dragged me down all the time. I really wasn’t happy and so
anxious at that time. I thought that’s how life is going to be. My self-esteem
was at an all-time low.

But suddenly my then-boyfriend decided to break up with me out of nowhere, and
looking back now, that was the best thing that could have happened to me.

I started realising where I was going to end if my lifestyle wouldn’t change
right now. There was a time when I was so active and open minded. I wanted to do
so much with my life, but I was never going to reach any of my goals with this
attitude. So I had to change. And I’ve changed.

Sounds familiar to you? Maybe you should also break with some bad habits!

“That is easier said than done” you may think now. You know what? It is easy.
There are some simple hacks which have a huge impact on your health.

A healthy lifestyle doesn’t have to begin with a big, dramatic, challenging
change. Making small changes and incorporating them into your life slowly will
increase the likelihood of sticking to them. In fact, you more likely want to do
more for your health in the future.

Cut sugar and starch
Eating too much high-sugar [/healthy-sugar-alternatives] and high-carbohydrate
food [/the-basics-what-are-carbohydrates] makes you feel like crap. Sounds
challenging? Of course it can be, but when you’re creating a new habit, it’s
best for you do start small so you don’t become overwhelmed.

Willpower is like a muscle and it’s growth takes some time. Start by eating no
high sugar or high starch foods for four days per week. After two weeks, move to
five days per week and so on.

Read food labels
You have to pay more attention to what you’re eating and drinking. Therefore 
start reading food labels [/how-to-read-nutrition-labels], become familiar with
the list of ingredients and start to take notice of everything you put in your
mouth. Usually the longer the list of ingredients, the more chemicals have been
added to the product and the worse the product is for you.

The order of the ingredients is also related to the amount that’s in the product
(it starts with the largest quantity and moves on to the least).

Drink enough water
We can’t live without water! Staying hydrated is one of the most important ways
to stay healthy, maintain a proper body weight and keep you sharp between the
ears.

Without sufficient water in your body, your cells get congested, your skin can’t
detox, and your bladder and kidneys won’t work properly. When you feel thirsty,
your body is already insufficiently hydrated. You can make a habit of drinking
water first thing in the morning and with every meal to help stay hydrated.

Never consider sweetened juices, soda or coffee as a substitute for pure water.
Both sugar and salt as well as caffeine dehydrate the body. If you are like me
and can’t kick the morning coffee habit, be sure to drink a tall glass of water
along side of it to make sure you aren’t dehydrating yourself. Remember, don’t
drink calories!

Start to read more
Or if you don’t like to read, then listen to podcasts. Do something that is
challenging you and makes you think. Most of us won’t even read unless there’s
an exam in sight.

But you know what? Everyday of our lives is an exam. You have the opportunity to
grow beyond your present barriers and circumstances every day. Each day is a
chance to become a better person.

Here are some book recommendations for you:

 * The 4-Hour Work Week: escape the 9–5, live anywhere and join the new rich by
   Timothy Ferriss
 * #AskGaryVee: one entrepreneur’s take on leadership, social media, and
   self-awareness by Gary Vaynerchuk
 * Ishmael: a novel by Daniel Quinn
 * Living with a seal by Jesse Itzler

Manage your stress
Most of the time, bad habits are simply a way of dealing with stress and
boredom. You might not want to hear it, but physical activity
[/correlation-between-exercise-and-weight-loss] plays a big role in reducing and
preventing the effects of stress, but you don’t have to spend hours in the gym
to experience the benefits.

Exercise releases endorphins that boost your mood. It can also serve as a
valuable distraction to your daily worries. Just take your dog for a walk or
start walking or cycling to the grocery store, instead of taking the car or the
bus.

Stop cooking everything in olive oil
Yes, it’s true: Olive oil is packed with heart-healthy antioxidants and 
monounsaturated fats [/the-basics-what-is-dietary-fat], which are known to lower
“bad” LDL cholesterol and raise the “good” HDL cholesterol.

But most people are using it simply too often or way too much of it. If you’re
cooking on high heat, skip it or use coconut oil instead. However, (a little bit
of) olive oil is a great choice for making a salad dressing.

Go to bed earlier
A proper amount of sleep reduces stress, keeps your heart healthy, reduces
inflammation, makes you more alert during the day, helps you lose weight and
reduces your risk for depression. You will think clearer, feel better and look
better.

Keep in mind: Creating a healthy lifestyle requires consistency. Start small and
go after it!

How to: Improve our health with small steps

Understanding how your body responds to various nutrition can be very
complicated. But by following a few general rules and knowing a handful of major
pieces to the puzzle can get you very far. Therefore, here are the basics for
you!

When it comes to the different types of nutrients, it’s important to understand
these two: macronutrients and micronutrients.

But what is a nutrient?
Nutrients are chemical substances, which we derive from the food we eat. In
fact, we get the energy we need for the metabolic processes in our bodies from
those nutrients. All our basic functions — like breathing, heart beat and brain
work — are fuelled by the nutrients we eat.

Macronutrients
“Macro” suggest that our bodies needs them in a larger amount. Basically these
are nutrients that simply provide calories or energy to grow, develop, repair
and feel good.

There are three main macronutrients that you probably already know:
carbohydrates, protein and fat. They all serve different but essential purposes,
therefore you need the right amount of them in your diet.

As a side note: Protein and fat are mandatory for our bodies, carbohydrates are
not — although you should not be scared of them as the media sometimes wants you
to believe.

Some of you may wonder, if water is also counting as a macronutrient. It sure is
an essential nutrient needed in a large amount. But water contains no calories
and no energy.

You can find each macronutrient in almost every food in different percentages.
Let’s discuss each of them in more detail:

Carbohydrates: Or short carbs, are comprised of small sugar chains that the
digestive body breaks down into glucose to use as energy for our body’s
functions. The more active you are, the more carbs you need to have the
necessary energy to perform. If you are an office worker you will need smaller
amounts of carbs as you burn less calories.

Protein: Is our body’s building block. It’s essential, because it’s needed to
build and maintain almost everything that makes up the body, such as skin, hair,
tissues, bones and muscle mass. Consuming an adequate amount of protein will
slow down the ageing process and the break down of body tissue.

Fats: These are stored by our body for future use. Most people think, that you
should avoid fats, but monounsaturated and polyunsaturated fats are necessary
for the proper function of the body. The truth is fat doesn’t necessarily make
you fat [/the-basics-what-is-dietary-fat]. Excess calories will make you gain
body fat!

Micronutrients
These nutrients are needed in a smaller amounts. Maybe you know them better as
vitamins and minerals. But because they are needed in smaller quantities,
doesn’t mean that they aren’t crucial for our bodies. Working together in tandem
with macronutrients, they keep our bodies working properly, maintain energy
levels, cellular function and physical and mental well-being.

Basically macronutrients provide the energy and building materials and
micronutrients provide the “workers” to make the body function.

Focus on unprocessed foods, because they contain a better quality and quantity
of macronutrients and micronutrients. For example the quality of protein in a
McChicken is not the same as the protein in a lean chicken breast. Understanding
this is the first step towards getting your nutrition plan align with your
health and fitness goals.

Always remember: “You are what you eat.” Don’t put crap in your mouth. But don’t
focus too much on how much vitamin a/c/d/etc. you need per day. Follow a diverse
diet with lots of vegetables and some fruits and you’ll most likely be fine.

The basics: What are macros and micros ?

> “The month of November makes me feel that life is passing more quickly. In an
effort to slow it down, I try to fill the hours more meaningfully.” — Henry
Rollins


To be honest, November isn’t my favourite month of the year, but it’s so
beautiful to live in a climate and embrace how the seasons change. Just go
outside and watch all the different colours and feel the crunchy leaves under
your feet. Yes, it’s getting colder, but take a look at the wonderful blinding
sunshine and blue skies of a November morning.

It is that time of the year, when we are reminded to be thankful for what we
have. But we have to keep this attitude of gratitude alive all year long.

We are so thankful for our health, but we can’t take it for granted. In order to
live healthy you have to eat healthy. In order to eat healthy you have to take
responsibility and make the right decisions. How to do that better than with an
amazing superfood?

That’s why we’ve chosen the avocado as the ingredient of the month.



Eating avocado is one of the best ways to protect your cardiovascular health,
protect yourself against cancer, help you lose weight without feeling hungry,
reduce inflammations from arthritis, and rejuvenate your skin and hair.
Providing nearly 20 essential nutrients, such as fiber, potassium, vitamin E,
B-vitamins and folic acid, the avocado is a so-called nutrient dense food.

Nutrient dense means it contains a huge amount of nutrients with relatively few
calories. By increasing the absorption of fat-soluble nutrients like vitamins A,
D, K and E, this fruit (yep, avocado is a fruit — more specifically a berry) can
also act as a “nutrient booster”.

An avocado is full of good monounsaturated fat [/the-basics-what-is-dietary-fat] 
and beta-sitosterol, which helps to lower the bad cholesterol LDL and increase
your good cholesterol HDL. That’s great, because it’s also helping people who
have to deal with diabetes. If you are on a diabetic diet having more
monounsaturated fats will help reducing high triglyceride levels and may improve
your insulin function.

Some people think that avocados should be avoided in a calorie-restricted diet,
because they are high in fat. However, adding them to your meals will help you
feel more satiated because of the good fats. And it will more likely reduce your
desire to eat more and often.

Their creamy texture also make them a very good baking substitute. You can ditch
the butter and replace it with avocado for healthier banana bread or brownies.

Fighting against some stubborn blemishes? Avocado is also perfect to treat your
skin condition. Just mash one ripe and apply it to your face and neck like a
mask. After 5–10 minutes wash it off and enjoy your beautiful, glowing skin. The
oils of avocado are very similar to the natural oils in our skin.

As you can see, you got lots of opportunities with this superfood.

And here are our 3 favourite recipes:

Avocado and egg on pitta
 * 1 ripe avocado
 * 1 medium egg
 * 1 pitta or flat bread

It’s as simple as it is delicious: Mash avocados on the flatbread or pitta. Cook
the egg in a pan and top the pitta with the egg. If you want, you can season it
with your favourite herbs. That’s it.

Avocado & banana smoothie
 * 1 chopped avocado
 * 1 banana
 * 150 gram low fat yogurt
 * 2 tablespoons honey

Nope, you won’t taste the avocado too much, but rather a buttery banana taste.
Just put it all together in a blender, mix it and enjoy.

Avocado, tomato & cottage cheese sandwich
 * 2 slices of bread (I prefer protein bread to up my daily protein intake)
 * 1 avocado
 * 2 medium sized tomatoes
 * 100 gram cottage cheese
 * sea salt and pepper

This makes a mega-tasty combination and is the perfect power lunch. Just toast
the bread slices, mash the avocado, add as much avocado to the toast as you
like, put the tomatoes on it, and top it with cottage cheese. Season it with a
little bit of sea salt and pepper. Perfect!

Now get out there and enjoy November before it’s over and grab some avocados on
your next grocery store visit!

Ingredient of the month November

Just because the packaging says “all natural” doesn’t mean it’s good for you
All those hard-to-pronounce words can be very overwhelming, but in order to make
healthy decisions you have to face reading the nutrition and ingredient labels.

Today consumers are more conscious than ever. That’s why manufacturers now use
some tricks to convince people that their products are healthy. Ignore the short
“labels” on the front when it comes to the quality of the food. The ones on the
back are where it’s at.

Reading labels is a very tricky business. We’ve got some information for you,
which will help you understand those nifty labels and interpret them correctly,
so grab some food out of your fridge or cupboard and let’s get started.

Begin with the serving size
Watch out for both the serving size, which is the amount people eat normally and
the number of servings in the package. These serving sizes are more often than
not much smaller than portions people actually eat, even when dieting for fat
loss.

The nutritional information on the label applies mostly to one serving. So total
calories are calculated per serving and the same is the case with the amount of
fat, protein and so on. Don’t confuse one serving with the whole container, that
would be an awful mistake. In most countries there is also a “per 100 gram” (or
similar) — section, focus on that for easier calculation.

Be aware of labelling claims
They are designed to catch your attention and convince you that the product is
very healthy. But most of them mean something totally different/unexpected:

Light: Products which are advertised with “light” are processed to reduce either
calories or fat. Some of them are simply watered down. Be aware of extra added
sugar.

Natural: It doesn’t have to mean, that the product is ‘natural’ in any form. In
fact, it just means that the manufacturer, at some point in the process, had a
natural source of food to work with. Not very natural if you ask me...

Gluten-free: Don’t confuse ‘gluten-free’ with healthy. The product is just free
of proteins found in wheat which some people can’t tolerate. Gluten-free
products can also be highly processed and often times contain too much trans
fats and sugar. Plus they are unnecessarily more expensive than their “normal”
counterparts.

Organic: This label only certifies organically grown products, but organic sugar
is still sugar. For that reason it says nothing about whether a product is good
for your health or not. But organic fruits and vegetables are most likely of
better quality than non-organic ones.

No added sugar: Come on. There are enough foods out there that are naturally
high in sugar (jam for instance). So no added sugar is almost a joke. Plus:
sugar substitutes can be added but the product could be still labeled with 'no
added sugar'.

Low-calorie: This label just means that the product has roughly 1/3 less
calories than the same brand’s original product. It doesn’t mean that it’s
really low in calories, but in general a useful label.

Check the ingredient list
The ingredients of the product are listed descending by quantity, which means
that the ingredient listed at the top makes up the biggest percentage of the
final product.

Look through the first three ingredients and check if they include refined
grains, sugar or hydrogenated oils. If the product includes one of these, you
can be pretty sure that it’s unhealthy.

Instead consider items that have listed whole foods as their first few
ingredients. If the ingredient list is longer than 2 to 3 lines, it most likely
is a highly processed product.

Watch out for (bad) fat
Do this by focusing more on saturated and trans fats
[/the-basics-what-is-dietary-fat]. You want your foods to contain fairly little
of these two and more of mono- and polyunsaturated fats. Although saturated fats
are not as bad as some people thought in the past, trans fats are still very bad
for your body.

Remember, that “fat-free” doesn’t mean calorie-free and that those products
often contain added sugar.

Don't get too much sodium
The majority of people eat way more sodium than the recommended ~2–3g per day,
because they eat too much processed and packaged food. Mind your salt levels and
make sure that snacks like pretzels and bars have low amounts of sodium.
Especially if you suffer from high blood pressure.

Dietary fiber
Your daily goal of fiber should be around 10–20g per 1.000 calories consumed per
day. Aim at least for 4 gram per serving in any item that contains grains.

A decent amount suggests that your food is more than just empty carbohydrates.
Fiber is also known to slow down digestion to help you stay full for longer.
Stay away from ‘added fiber’ products — you want to consume products that have
natural fiber in them instead.

Whole foods
If you have the opportunity, always choose whole foods and avoid processed
foods. Whole foods don’t need an ingredient list, because the whole food is the
ingredient. Rule of thumb: if you can determine the ingredients of your meal by
simply looking at it, it’s most likely nutrient rich and healthy.

In all the other cases: Read it before you eat it!