Eating late at night, sleeping in and lots of social occasions. A summer (vacation) often brings with it a different rhythm than you're used to. These tips will help you still make healthy choices.
Start each morning with a glass of lukewarm water with the juice of half a lemon.
Tip 1: Good preparation
Good preparation is half the battle. Prepare trays the night before. Fill them with fruit and snack vegetables/salads and put them in the refrigerator to take with you. Also prepare a large bottle of water. Fill it with mint, lemon and/or ginger leaves. Do meal prepping: cook double portions on days you have enough time. Eat half and let the rest cool immediately. Store in the refrigerator if you expect to eat it within two days, and otherwise in the freezer.
Meal prepping gives you control over what and when you eat. This reduces stress about what to eat and ultimately makes it much easier to stick to your new lifestyle and achieve your goals.
Tip 2: Tips for cravings
Eat enough dietary fiber, especially if you often suffer from cravings in between meals. These fibers can be found in whole grain products, vegetables and fruit. Drinking enough water and eating more consciously can also help (eat slowly and chew well) to increase your feeling of satiety.
As an aid for difficult moments you could possibly take the Appetite Control kunnen inzetten.
Dit supplement bevat een mix van fermenteerbare en non-fermenteerbare voedingsvezels, deze werken honger stillend, stimuleren de darmtransit, bevorderen een goede spijsvertering en leiden tot het zgn. ‘platte buikeffect’.
Tip 3: Extra bewegen
Probeer extra te bewegen. Maak een wandeling, ga lekker naar het bos of pak in plaats van de auto de fiets om bij je vrienden of familie te komen.
Tip 4: Drink voldoende water (of spa rood)
Drink voldoende water (het liefst ca. 2 liter). Het drinken van water zorgt er voor dat je stofwisseling versnelt. Het lichaam heeft vocht nodig voor het aan- en afvoeren van afvalstoffen en bij onvoldoende vocht vertraagt de stofwisseling. Drinken, en dan vooral water, is dus ontzettend belangrijk. Maak je water extra lekker door er wat verse munt, gember, citroen, sinaasappel of komkommer in te doen!
Tip 5: Gezonde lunch
Zorg voor een gezonde lunch en maak deze nog lekkerder met wat extra groenten.
Beleg je volkoren cracker/boterham met magere vleeswaren, gerookte zalm of maak een heerlijke zelfgemaakte tonijnsalade. Voeg daar wat extra plakjes tomaat, komkommer, radijsjes of reepjes paprika en wat verse kruiden aan toe en je hebt een heerlijke lunch. Ook kun je een keer kiezen voor een lekkere groentesoep of een maaltijdsalade.
Tip 6: Drink onze Detox en Balance thee
Drink dagelijks de Detox & Balance tea from NewFysic, it stimulates the metabolism. An important substance that plays a role in this are the natural cathecins. Cathecins ensure that fat is converted into energy faster by the liver.
Tip 7: Eat enough fresh vegetables (at least 250 grams per day)
Eat at least 250 grams of vegetables per day. Vegetables have a high thermal value. It takes your body more effort to digest this food, so it will burn extra energy and thus fat. So eat as many extra vegetables as possible to boost your metabolism. Vegetables are also low in kcal and high in good nutrients and fiber so you will experience little cravings or hunger. Eat vegetables at lunch and snack vegetables in between meals. Think of cherry tomatoes, radishes, slices of cucumber and strips of bell bell pepper. Delicious with a dipping sauce of yogurt and cumin seeds or another flavoring. If you then also eat a portion of vegetables with your evening meal, you will easily reach 250 grams of vegetables per day.
Choose fresh vegetables, pre-cut vegetables from the refrigerated section and frozen vegetables. Did you know that fresh salad vegetables (endive, spinach) require almost double the amount of raw vegetables?
Tip 8: Variety
Try to vary products from the grocery list as much as possible. This ensures that the body keeps getting a new boost and needs to get to work. Vary lunch with a meal salad (with 100 grams of fish/chicken/egg) or an omelet (2 eggs) with 150 gr. of vegetables (instead of the whole wheat crackers or bread).
Tip 9: Cinnamon
Adding cinnamon to your food can promote weight loss. Cinnamon contains chromium and this acts as a stabilizer of your blood sugar levels. Thus, eating cinnamon can keep you from experiencing sweet cravings or binge eating throughout the day. So sprinkle it regularly over breakfast, but it is also delicious over some fresh fruit (for example, apple) or in yogurt.
Tip 10: Spice up your food
With pepper you not only season your meal, but you can also increase your metabolism slightly. Green and red chili peppers increase metabolism up to about half an hour after a meal. Not spectacular, but every little bit helps.
Tip 11: Use a smaller plate
Use a smaller plate, this will allow you to scoop up (one) less (large portion) and thus eat less.
Tip 12: Eat slowly
It takes a while for the signal from the stomach to be transmitted to the brain that you are full. So eat slower and you'll get full sooner (after eating less). Also, gastric juices work better when you eat slowly and this in turn promotes good digestion.
Tip 13: Do it together or tell those around you that you are participating
Tell those around you that you are participating in NewFysic. Maybe your friends or family would like to join as well. Eating healthier together is easier than alone.
Tip 14: On the road or out for the day
Going out for the day? Then always take a bottle of water, a piece of fruit or a bowl of snack vegetables with you. Then you'll definitely make it through the day.
Tip 15: Pimp your leftovers
Do you have leftover vegetables? Heat in a pan with a can of diced tomatoes. Purée with a hand blender and you have a delicious and healthy pasta sauce.
Examples of healthy snacks:
- Cappuccino made with skim milk.
- A serving of fruit (see quantities in the grocery booklet).
- Snack vegetables (tomatoes/peppers/radishes/ celery etc.) with yogurt dip.
- 150 ml low-fat Greek yogurt/ cottage cheese with ½ serving of fruit (1 tangerine).
- 1 whole grain crispbread with cottage cheese and some tomato/cucumber slices, homemade vegetable spread or other low-fat toppings from the grocery list.
