Special sesame tuna

For example, if you have friends eating, or if you want to prepare a delicious meal for yourself, this recipe is highly recommended!

Necessities

Oven
Saucepan
Pan

Ingredients

3 tablespoons (sesame) oil
1 medium red onion
1 red pepper
2 cloves of garlic
2 cm fresh ginger
60 grams of soy sauce
60 grams of honey
juice of 1 lime
450 grams of haricot verts
8 slices filet d’ardenne
1 tablespoon of olive oil
little black pepper
1 kilo of sweet potatoes
20 grams of wasabi
100 grams of cream cheese light
30 ml unsweetened almond milk
little salt
4 fresh red tuna steaks
40 grams of sesame seeds

Preparation method

1. Heat the sesame oil in a saucepan and add the red onion and red pepper. Let it bake for 2 minutes until the red onion has turned glassy and then fry the garlic and ginger for 1 minute. Then add the soy sauce, honey and water and bring to the boil. Let it bubble slowly until the sauce has thickened and about half of the moisture is left. Remove from the heat and add the juice of 1 lime. Let cool and put in the refrigerator until use. (the sauce can also be made very well a day in advance)

2. Preheat the oven to 180 ° C. Remove the stalk of the haricots verts and wash them. Cook the haricots verts in a pan with plenty of boiling water and a pinch of salt for 6 minutes. Then rinse the beans under a cold tap (this stops the process of boiling the beans). Put in an oven dish and add the tablespoon of olive oil and a pinch of black pepper. Mix well and divide the haricot into 8 heaps. Fold the slices of Filet D’ardenne in half lengthwise and roll the eight piles of beans into it.

3. Boil the sweet potato in a pan with plenty of boiling water for 15 minutes. Fry the bean bundles in the middle of the oven for 14 minutes until the ham is slightly crispy.

4. Roast the sesame seeds in a dry pan until they are golden brown. Then put on a plate with some black pepper and put the tuna steaks in here and push the sesame seeds well on all sides of the steak.

5. Pour the sweet potatoes and mix them with the cream cheese light, wasabi, unsweetened almond milk, black pepper and salt.

6. Heat the 2 tablespoons of sesame oil in a frying pan over a high heat. Bake the tuna steaks between 45 seconds and 1 minute per side, regularly. Make sure you keep an eye on the steaks, nothing is more a tuna steak that has been baked too far.

7. Spread the sweet mashed potatoes over the 4 plates, cut the tuna steaks into slices and spread them over the mashed potatoes. Serve 2 haricots verts bundles and the terriyaki sauce.

How do you burn the unhealthy visceral fat?

That sports and exercise help with weight loss , most people know that. Eating less than eating your energy needs also helps. But many people do not know that specifically to burn the unhealthy visceral fat, exercise and moderate intensive exercise is most likely much more effective than dieting. Read here what the best approach is to burn this unhealthy fat.

What is visceral fat?

Your body stores fat in 2 ways, namely visceral adipose tissue and subcutaneous adipose tissue. Subcutaneous fat is the subcutaneous fat. Visceral fat is the fat around the organs. More visceral fat is associated with an increased risk of various health complaints, including type 2 diabetes, insulin resistance and cardiovascular disease. That is why visceral fat is also called the ‘unhealthy fat’.

Too little movement increases the risk of insulin resistance. Insulin resistance can lead to type 2 diabetes. This is why it is important to exercise adequately. In addition, too much visceral fat is a major risk factor for the development of insulin resistance. How these mechanisms influence each other is not entirely clear yet. An interesting question that arises from this is whether it is also possible to burn the unhealthy fat with movement. A lot of research has been done on this. Below is an overview.

Research: the influence of movement on visceral fat

Several studies have been conducted into the influence of physical activity on visceral fat. In this article I discuss the two most important overview studies.

In a retrospective study from 2013 looked at the effect of physical activity on visceral fat in overweight and obesity that are not on a diet went  [1] . For this, all reliable studies on this subject have been combined. Another important condition is that people participate in an exercise program for at least 8 weeks.

A more recent  overview study from 2016 examined whether cardio has a different effect on the burning of visceral fat in overweight people compared to a calorie restriction  [2] . The selected studies contain a number of important conditions, including:

Conditions for exercise programs: 

At least 2 physical activities per week.
Minimum period of 4 weeks.
Minimum duration per training of 20 minutes and varying from low to high intensity.
Conditions for calorie restriction:

 Minimum calorie reduction of 10 percent.

Results
The research results from both overview studies show that exercise leads to a reduction in visceral fat in both men and women. In both studies the effect in men was slightly larger than in women. It is not yet clear where this difference occurs.

Type of activity

It appears from the overview study from 2013 that cardio is much more effective to burn visceral fat than strength training. Furthermore, the overview study from 2013 shows that the combination of strength training and cardio is not more effective for fat burning than cardio [1] alone .

However, this combination has only been investigated in two studies. The explanation for this difference is not yet clear.

Volume and intensity

The optimal volume and the optimal intensity has not yet been mapped out. Different studies contradict each other. However, the research results show that a moderately intensive pace is a requirement. Indeed, no significant effect was found in activities with a low intensity. An example of a moderately intensive pace is thorough walking.

We therefore advise you to stick to the fit and the exercise standard . Many people can achieve a lot of health gain by just meeting the exercise standard.

Diets versus cardio

The overview study from 2016 shows that both cardio and diets contribute to the burning of visceral fat, but that cardio is much more effective than diets. The explanation for this is not yet clear.

In addition, it is striking that only diets are nevertheless associated with more weight loss than just doing cardio. A third interesting result that emerges is that in the absence of weight loss cardio on average resulted in a reduction of visceral fat by 6.1%. Diets, on the other hand, resulted in an average decrease in visceral fat of 1.1% in the absence of weight loss. However, these figures lack context. Like what time period did this effect take place? And how intensively did the participants move?

Yet these figures show how important it is not to stare blindly at weight loss. Because only weight loss says pretty little if you do not know where profit has been achieved.

Comments from the 2013 review study

There are a number of comments on the first overview study, including:

It is not clear what kind of diet the participants had.
The design of the studies is different on a number of points (which causes heterogeneity). For example, different training protocols have been used. Also, the average age, BMI and man / woman distribution were not the same in every study.
In addition, the question is whether people also moved as much as they had reported.
Another side-note has to do with the fact that it is unclear what the long-term effects are of movement on the burning of visceral fat.
Kanttekeningen review study from 2016
There are a number of comments to be made about this research, including:

The design of the studies is, as in the studies in the overview study from 2013, on a number of points different. Despite this limitation, the researchers are convinced that the heterogeneity between the studies does not influence the conclusions.
It has not been examined which ethnicity the participants have. However, participants with different ethnicities within this study were selected.

Conclusion

The review articles mentioned show that moderately intensive exercise in the short term contributes to the reduction of visceral fat in people who did not go on a diet. Second, cardio seems much more effective than strength training and diets in reducing visceral fat. In addition, the 2016 overview study shows that it is also possible that the body burns visceral fat without reducing body weight. What is the long-term effect of moving on visceral fat and how nutrition plays a role in this, will reveal future research.

We advise

For a healthy fat percentage, it is in any case important to exercise enough and limit your kilocalorie intake . Do you therefore to move standard and if possible also to the fitness standard . For example, grab the stairs more often and do not sit too still. Walk every half hour a small piece and work step by step on your unhealthy eating habits . If you are older than 50 or you have health problems, you must first be judged by a (sports) doctor.

Banana bread with blue berries

Bananas and athletes go well together. Eating only bananas is only boring at last. Fortunately, this fruit is also ideal for baking. Today I share my favorite recipe for banana bread. Nice before or after a training and actually always suitable as a snack.

Necessities

Mixer
Spatula
Oven
Blender
Cake tin

Ingredients

130 grams of spelled flour
100 grams self-raising flour
2 tablespoons baking powder
3 eggs
about 3 bananas
150 milliliters of greek yogurt
2 tablespoons (depending on how sweet you want the banana bread) agave syrup
half pack of blueberries (frozen)
80 grams of pecans

Preparation 

Grease a cake tin and preheat the oven to 160 degrees.
Mix all dry ingredients
Punch the bananas and add them together with all the wet ingredients
Stir the wet and dry ingredients together with a spatula
Add the blue blanches and nuts to the dough (make these nuts slightly smaller)
Put the dough into the greased cake tin and put it in the oven for about 60 minutes

Do I first have to lose weight or arrive?

You do your best for a fitter body. Ideally, you want to build muscle at the same time and lose fat. Yet this proves to be more difficult than expected. What should you start with? First, lose fat or first arrive in muscle mass? Or is this possible at the same time? Read here how you make this decision yourself.

Go after your starting point
To determine whether you choose to lose weight or arrive, it is important to first look at your starting point *. You usually determine this starting point on the basis of your BMI and your fat percentage. This is important to know because if you have a high BMI and fat percentage you run a higher risk of health complaints.

Our preference is to calculate your fat percentage. But this calculation is more difficult than determining your BMI. So both methods have their pros and cons. Your BMI does not take into account the ratio between your muscle and fat mass. For example, it is possible that someone who is relatively muscular according to the BMI calculation is overweight, while his fat percentage is relatively low.

The table below roughly indicates whether you can better lose weight or arrive. This is based on the combination of a healthy weight and improving your body ratio (for example a tight stomach as a goal).

Note: the above data are not guidelines, but give an indication. Estimate your situation yourself and discuss this with an expert coach or dietitian. Also, make sure that the fat percentage between women and men and young and old is quite different. This can be a pretty big difference between the two individuals. Do you want personal advice tailored to your needs? Ask our online personal coaches or a dietitian in your area.

Simply put, there are two possibilities: to lose weight or to arrive. Make a choice for yourself: what do you think is most important?

How do I stay on weight?

Many people manage to lose a few pounds. A large group, unfortunately, regresses into old habits over time and comes back on again. What can you do about this? In this article, I will discuss the risk factors that throw a spanner in the works and which methods help to stay on weight.

Risk factors to fall back

Below I will first describe the main causes of relapse.

1. The number of times you have followed a diet
People who have been on a diet more often have a greater risk of falling back again. An important explanation for this effect is probably fat cell stress. During the fat loss, the fat cell loses fat causing it to shrink. The skeleton of the fat cell must then shrink, but adjusting the skeleton takes a lot of energy. As a result, the cell suffers from stress.

The easiest way to get rid of that stress is to let the fat cell grow again. The body has several methods for realizing this. One of these ways is a reduced excretion of leptin. This is a hormone that inhibits hunger. A deficiency of leptin can lead to increased energy intake. An increased sense of hunger can last up to two years after you have lost weight.

2. Skipping meals
A less consistent eating pattern often leads you to relax and fall back into old eating habits. You often see this before and during holidays or weekends.

3. Black / white thinking
The all-or-nothing principle means that you think that it all makes no difference at all at one misstep or a negative event. This effect can occur during holidays, during a sports injury or after overeating.

4. Unrealistic or too vague plans
Too vague plans can also help you to relax or postpone activities. A solution is to set a SMART objective for yourself.

5. A lack of self-efficacy
A lack of self-efficacy is an important reason for not succeeding in sustainable behavioral change. Self-efficacy has common ground with self-confidence, but the difference is that self-efficacy is focused on that someone has the confidence that he can perform a specific behavior in a given situation. For example with a conviction like “I have enough confidence that I can leave it at 1 beer during a party”. You create more self-efficacy by matching small success experiences where you achieve your goal step by step. This gives you confidence and leads to your behavior lasting longer or even sustainably.

6. Disbalance and too much stress
Stress is an important risk factor for falling back. Many people experience a strong urge during stress to compensate for this with food. It is important to continue to undertake sufficient activities that give you energy and a positive feeling. This way you can cope better with stress and keep your healthy behavior for long.

7. Do not be satisfied with the target weight
Dissatisfaction with body weight can throw a spanner in the works. The disappointment can cause you to end up in a dip and fall back into old habits.

What does help? 9 important tips!

Below are 9 important tips that help to stay on weight.

Sufficient daily exercise. It is best to move at least half an hour every day at least moderately intensive. Think of solid walking. It is important to choose an exercise pattern that you can also sustain in the future. Do you want to know more about exercise and how much exercise is healthy? Then read this article about the exercise standard.

Sufficient self-efficacy. You can increase the level of self-efficacy by achieving and celebrating small successes. The drafting of subgoals helps with this. Read here about the establishment of sub-goals.
Pay attention to your calories and regularly monitor your eating habits. Be aware of your eating habits. It may be that at a given moment you have unconsciously fallen back into old eating habits and eat more than you need.

Regularly weigh yourself and intervene on time when you arrive again. Another important factor that helps you not to fall back is to weigh yourself regularly. It is normal for your weight to fluctuate by 1 or 2 kilos. But do you notice that you have arrived more? Then intervene on time.
A regular diet. This means that you also do not completely deviate from your healthy diet on holidays and on weekends. A day is possible, but let it really last for 1 or 2 days and do not go a week off so you quickly get 2 kilos.

Prepare yourself for tricky situations. Sometimes you have a party or it is difficult to make healthy choices. Prepare as good as possible for difficult situations and make an if-then plan for yourself. Read more about drawing up a clear plan here. Here you will find tips for healthier choices at parties, eating out or drinks.

Being satisfied with the lost kilograms. Be realistic in advance about what you want to achieve. A healthy self-image is important here. Talk to your environment or talk to a coach. We can help you with online coaching.

Effective strategies to deal with stress. Another important factor is the extent to which you are able to deal with stress in an effective way. Imagine having eaten too much once, what do you say to yourself? How do you deal with guilt feelings? Or imagine it does not work as you want, how do you pick up the thread again?

How long you’ve sustained it to stay on weight.  Finally, the longer you have sustained the desired behavior, the less likely you will fall back. The first two to three years after you have lost weight, the most energy.

Sweet potato with beef sausage

A tasty and healthy meal on the table within ten minutes. Is that possible? Yes! Make this simple sweet potato recipe with spinach and sausage yourself.

Necessities

Microwave
Baking pan
Foil

Ingredients

2 sweet potatoes
400 gr fresh leaf spinach
2 tablespoons crème fraîche
2 beef sausages
25 grams of feta

Preparation method

  1. Microwave: Place the sweet potato in the microwave at 700 watts for about 8 minutes. Are not you a fan of the microwave? With the oven you can also make this recipe, only it will take a little longer. 
  2. Oven:Preheat your oven to 190 degrees and wash the sweet potatoes with a brush. Dry them with a tea towel. Place each sweet potato on a large piece of foil and drizzle with a little bit of sunflower oil. Rub them in with your hands so that there is a thin layer of oil everywhere. Prick the potatoes with a fork and then pack them (not too tightly) with the foil. Ensure that the aluminum foil is properly closed and that no air can escape. Put the packages on a baking sheet and slide them in the oven. Depending on the size of your potatoes, they will take between 30 and 60 minutes to be cooked. Therefore, after 30 minutes, check how well they are cooked by squeezing them and putting a knife or fork in the middle.
  3. Fry the sausage.
  4. Take two scoops of creme fraiche and fry the spinach until softened (2-3 minutes on low heat).
  5. Cut open the sweet potato and fill it with the spinach.
  6. Finish the whole thing with some feta.

Pink smoothie bowl

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A smoothie bowl can be made with all kinds of fruit and vegetables that you have in your home. This time we give you the recipe for the pink version. Its beautiful color owes this smoothie to the beet. It is not for nothing that in many natural dishes the beetroot is used as a coloring agent!

So you have that beautiful color for the eye, but there is nothing unnatural in your stomach. Also the earthy taste of the beet breaks the sweetness of the fruit, which gives a nice combination. Serve the smoothie bowl with your favorite toppings of your choice and enjoy.

1 minute preparation
4 minutes of cooking time
Breakfast
1 portions
360 kilocalories per portion
23.3 grams of proteins
55.1 grams of carbohydrates
6.3 grams of fats

Necessities

Blender

Ingredients

  1. 1 medium banana
  2. 100 grams of cooked beetroot
  3. 100 grams of frozen raspberries
  4. 200 grams of low-fat french cottage cheese
  5. 10 grams of nuts and seeds of your choice
  6. 10 grams of dried pineapple

Preparation 

  1. Add the banana, beets, raspberries and the thin curd to a blender. Let it run until a smooth smoothie occurs.
  2. Add the smoothie to a bowl and garnish with the nuts and seeds and the dried pineapple.
  3. A super simple breakfast, with a fantastic taste and color!

Yummy Mugcake

We all know it: you are looking after your food carefully, but you get a piece of cake or a slice of cake on every birthday, festival or drink. Even though you have rejected it, the urge for that sweetness will remain in mind for the rest of the day.

I have a solution for that! This cake is deliciously sweet, is full of full-bodied ingredients and will keep the firm appetite. But the best thing about this cake is that it consists of only 4 ingredients and is ready in 3 minutes! If you add the topping, you can even go for a full meal for breakfast or lunch.

Necessities

Microwave
Mug
Ingredients
1 banana
20 grams of oatmeal
1 egg
pinch of cinnamon

Preparation method

Punch the banana into a fine paste without lumps and put it in a tea mug. Add the egg, oatmeal and cinnamon to taste and stir in the mug until smooth.
Put the mug in the microwave for 2 to 3 minutes at the highest volume. Your cake is ready when it comes up and has become solid.
Pour the cake on a plate.
And do not forget to enjoy this!

Tips:

For the topping as illustrated, mix 200 grams of low-fat quark with a scoop of protein powder to a homogeneous mass. Add some almond milk until the desired thickness is reached. Spoon the cream over the still warm cake and decorate with raspberries, goji berries, cacao nibs, raisins or other nuts, seeds, seeds and fruits for a full breakfast.
Replace the cinnamon with cocoa powder for a chocolate cake.

Healthy chocolate pudding

I think chocolate is one of the most popular products that Mother Nature has to offer. The people who do not like chocolate can be counted on one hand, and that is why this ingredient is the shining focal point in this recipe.

The nice thing about this recipe is that you can make it a day in advance, so you do not have to do this in the early morning. And even without cream and sugar, this chocolate pudding cannot really be distinguished, this is due to the avocado, among other things.

 As crazy as it may sound, this fruit creates the smooth, silky texture that a pudding normally has. This also gives you a portion of the daily amount of healthy fats. All in all, this breakfast is a bomb of proteins, antioxidants, vitamins and minerals and so perfect to start your day with deliciousness.

Necessities

Blender
Ingredients
1 banana
1 small ripe avocado
20 grams (the taste ‘cookies and cream’) protein powder
1 tablespoon coconut milk
100 milliliters skimmed french cottage cheese
1 container (500 grams) oatmeal
2 tablespoons incabessen

Preparation method

Remove the banana and avocado from their peel, and remove the thick kernel of the avocado. Add the banana, avocado, protein powder, cocoa powder and coconut milk to the blender. Mix well until it has become a nice chocolate mass.
Divide the thin curd cheese over 2 jam jars, then divide the chocolate mass over both jars. Garnish each jar with a tablespoon of oatmeal and some incabessen (and possibly a sprig of mint).
Allow the glasses to stiffen for half an hour to an hour before you eat it, but this is not necessary. You can also attack immediately of course!

Tips:

You can make the pudding as tasty as you want. Do you like peanut butter? Feel free to put a tablespoon of peanut butter in the blender, so you get an even richer taste.
You can also serve this recipe as a dessert. Then divide the quark over 4 glasses, and add an extra layer (sugar-free/organic) strawberry jam. And then garnish it with fresh strawberries, berries or raisins.

Gluten-free cauliflower pizza

Pizza and a milkshake; it sounds like music to everyone, but unfortunately it is not exactly a meal that belongs in a healthy diet. But would not it be wonderful to be able to enjoy a meal without any guilt? This pizza is the outcome!

The pizza bottom is made exclusively from cauliflower, and no flour is involved. Calorie-poor and giant healthy. Eat this cauliflower pizza with a protein shake and your ‘fast food’ menu is complete!

Necessities

Food processor/bar mixer mill
Dishcloth

Ingredients

500 grams of cauliflower
1 egg
1 protein
1 teaspoon of provençal herbs
100 milliliters of pasta sauce
half red pepper
100 grams of cottage cheese light
100 grams of bacon strips
80 grams to taste

Preparation method

  1. For the soil
  2. Preheat the oven to 220 ° C.
  3. Cut half the cauliflower into small blocks so that they fit into the mill of the hand blender. Finely chop the cauliflower in the mill until it has become a kind of snow (small grains of rice grains).
  4. Put the ‘cauliflower snow’ in a microwave-safe bowl, together with 5 tablespoons of water. Let the cauliflower in the microwave cook for 5 minutes at the highest setting.
  5. Toss the cauliflower crumbs in a clean dry tea towel and squeeze out all the moisture. Note: Let the cauliflower cool down for 10 minutes, otherwise it is too hot to squeeze out. All the moisture has to be squeezed out of the cauliflower, leaving a dry mass.
  6. Mix the squeezed cauliflower with the egg, protein and herbs, add salt and pepper to taste and form a nice ball of dough from the mass. 
  7. Line a baking sheet with parchment paper and spread the cauliflower mass over the baking paper and form into a nice round thin pizza base. 
  8. Bake the pizza in the middle of the oven for 15 minutes. Look halfway if the pizza does not burn.
  9. Before the siege cut the bell pepper into strips and the mushrooms into slices.
  10. Remove the pizza bottom from the oven after 15 minutes and brush with the pasta sauce.
  11. Spread the peppers, mushrooms, bacon strips and cottage cheese light over the pizza.
  12. Bake the pizza for another 15 minutes in the middle of the oven. 
  13. Check again that it is not burning. 
  14. Sprinkle the pizza with some freshly ground black pepper.
  15.  Enjoy your meal!

Tips:

Add a delicious protein shake for the complete menu: 350 ml water or (almond) milk with 1 scoop of protein powder of your choice – the shake on the image is chocolate.
You can vary endlessly with the siege; use the vegetables, meats and cheese that you like best to make the ultimate pizza.