Eat-your-greens lunch

 Voor veel mensen is "groen" voedsel een moeilijk te zetten stap, vooral mentaal dan (natuurlijk ziet voedsel in Haribo-kleuren er veel aantrekkelijker uit), maar een proteïne-rijke lunch is belangrijk bij een evenwichtig dieet en is daarbij nog eens caloriearm (surprise...) hoewel het je wel een zeer vol gevoel geeft. In ieder geval, dit is een variant voor "beginners" dat heel makkelijk en snel klaar te maken is. Je zult bloemkool, groene linzen, spinazie en zonnebloempitten nodig hebben, net als zout en peper. Linzen (100 kcal/100gr) zijn proteïnebommetjes en zeer buik- en bilvriendelijk, daarbij zijn ze nog eens zeer vitamine-, mineraal- en en vezelrijk. Eigenlijk kun je ze vergelijken met vlees. Bloemkool (22kcal/100gr) is eveneens rijk aan vitaminen en mineralen en spinazie is een hongerstillende superbladgroente én powerfood met een te verwaarlozen caloriewaarde. Ik doe meestal zaadjes zoals zonnebloempitten of sesamzaadjes omdat ik er anders te weinig binnen krijg (en ze zitten boordevol gezonde oliën). Kook de linzen (20 min) de bloemkool (10 min) en voeg alles samen. Je hebt minder dan 250 kcal binnen én je voelt je echt volgegeten.

For most people "green" food is a hard step to take, especially mentally (of course Haribo-coloured food looks more attractive), but a protein-rich lunch is very important if you want a balanced, low-kcal diet and reduce the feeling of hunger. This one is for "beginners" (no unknown, strange ingredients!). You will need green lentils, spinarch,  cauliflower and  sunflower seeds (and salt and pepper). Lentils (100kcal/100gr) are tiny bombs of protein comparable to meat. They are tight- & tummy friendly and they burst with minerals, vitamins and fibers. Cauliflower (22kcal/100gr) is also very rich in vitamins and minerals and well... spinarch is just a super/power food. I usually sprinkle seeds (sesam, sunflower,...) over my green lunches as they contain good oils and otherwise I eat too few of them. Cook the lentils (20 min), the cauliflower (10 min) and add everything up. You have a lunch under 250 kcal that really makes you feel saturated!

FIT winter breakfast #1

Breakfasts are extremely important, skipping breakfast can make weight control a lot more difficult. You will end up eating more food than usual the next meal or take high-calorie snacks to stave off hunger. Some studies have pointed out the fact that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. A healthy season-bound breakfast idea is this cinnamon-nut-apple-red fruit mix. A perfect, healthy energy boost in the morning.

You will need:100 g of green/red apple with skin: apples are low in calories, fat, sodium and contain vitamins, minerals and fiber. Fiber helps you feel full longer (it expands in your stomach so it takes less food to satisfy your hunger). Keeping your sodium low will help prevent excess water weight. There are very few people who know that there are enzymes in apples that help your body digest food more efficiently. Oher health benefit is the high amount of vitamin C which is an antioxidant and the soluble fiber that slows the absorption of carbohydrates, keeps blood levels on an even keel. And we're no even done: apples contribute a nice smile and breath as they stimulate your gums and promote saliva production.


10 g ground hazelnuts: Hazelnuts are very high in polyunsaturated and mononunsaturated fats that are very healthy. They raise good cholesterol and have a high amount of vitamin E and B including folate. Vitamin E can do a lot for your skin, hair and nails and vitamin B is important in proper cell and energy metabolism. The minerals potassium, calcium and magnesium provide a healthy blood pressure and other benefits. We're using ground hazelnuts as mixing it with the red fruit and other ingredients will result in a nice pastry mass.

30 g frozen red berries mix: Berries are also loaded with fiber, besides, they are nearly the best antioxidant power. Strawberries have more vitamin C in a one-cup serving than an orange and are high in folic acid. Blueberries contain 20 types of anthocyanin (antioxidants). Blackberries, raspberries and boysenberries each contain 8 g of fiber in one cup - that is 1/3 the daily recommended amount.

10 g peanuts: Purdue University researchers published a study showing that when 15 normal weight adults consumed about 500 calories of their daily diet in the form of peanuts they compensated by eating fewer calories throughout the rest of the day - they actually lost weight. The study also found that peanuts yielded an increase in metabolism of 11% after 19 weeks of regular peanut consumption. Often people fail to chew peanuts well, so a portion of their calories may not be absorbed.

a sniff of cinnamon: cinnamon is rich in manganese, iron, calcium and fiber. It is sweet and satisfies the craving for sweet food that generally afflict diabetics. Cinnamon also prevents increased storage of dat due high blood pressure. In addition, it influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat. Cinnamon also delays the passing of food from the stomach into the intestine. You feel satisfied for a longer time and eat less. Cinnamon also helps the body to process carbohydrates more efficiently and this assists you in losing a few pounds. Studies show that tummy fat is more sensitive to the effects of cinnamon than fat from other parts of the body!