Category: Health Tips

How Do You Live Healthy With A Low Budget

Everything nice and nice with that healthy food, but isn’t that really expensive? For many people, this is a major obstacle on the path to a healthy lifestyle. All those nuts, flaxseed, special ingredients and delicacies … You pay your price. However, it can also be done differently. Healthy living on a low budget is quite possible, you just need to know how. Do you not have such a big budget yourself? In this blog we give you some golden handles for healthy living on a low budget.

How Do You Live Healthy With A Low Budget

Low budget? Go for legumes!

Go for the legumes! Legumes such as beans, lentils and peas have become increasingly popular in recent years. That’s a good thing because these legumes are very healthy and rich in proteins. In addition, legumes are also very cheap. If you buy the legumes ready-made, they will be slightly more expensive, but did you know that you can also get dried legumes in the supermarket? You often have to soak them for a day and then cook them, but secretly these legumes are much tastier than those ready-to-eat legumes from a jar.

Also Read: Nutrisystem Meals | Get You Health

Vegetables for the best price

Vegetables, expensive? Not if you market your vegetables. You will often find various bargains on the market and the quality is usually just as good as at the famous supermarket. You can save many euros on this. For the people who live in The Hague and surroundings, we recommend that you take a look at the Haagse Markt. Here you can often do all your shopping, but at half the supermarket price. You can also score a lot of bargains in other markets across the country. Your refrigerator will soon be full of fresh vegetables!

Go for meat substitutes

Meat and meat substitutes, how do you replace them for a variant that fits on a low budget? Protein is important for good health, but protein sources such as meat, fish and meat substitutes are often very expensive. However, you can also get your proteins with a low budget. Tofu and tempé are often a lot cheaper and on the internet you will find various recipes to prepare this tasty. Another option is to combine a grain with a legume. This way you get all the indispensable proteins (essential amino acids). Golden combis are wholemeal bread with hummus and (brown) rice with black beans.

Outdoor sports

Sports? Go outside! Put on a pair of sneakers and you’re ready. Search for fun sports exercises on YouTube, get your friend together and get into the habit of regularly exercising together. Your friend is also a good stick behind the door to keep exercising. Between the exercises you can have a nice chat and in the meantime you turn on the combustion engine in your body. The best of both!

Gym for next to nothing

Are you really not an outdoor athlete? There are now also plenty of gyms where you can go on a low budget. For just 10 euros per month you can already exercise there unlimited. Do you want more guidance with the exercises? Take a look around your own network, there is probably a fit girl / fit guy among your friends who wants to come with you a few times to help you devise and perform fun sports exercises. Before you know it, you are a pro at the gym.

Also Read: Natural Fat Burners With Other Health Benefits

Natural Fat Burners With Other Health Benefits

These 5 natural fat burners will help you feel better in other body parts. Fat burner foods and their best extracted supplements are well known to ignite your metabolism and burn fat. But there are also other health benefits associated that is unknown to us. Let’s discuss it.


Although the excessive use of coffee is not recommended, a nice cup also has its advantages. The caffeine in the coffee makes us feel awake and alert. Caffeine accelerates the heartbeat, provides more oxygen in the blood and more calories burned.

Unfortunately, the goodness of coffee is often negated by all kinds of additives, such as coffee milk and sugar. For a change, try a pinch of cinnamon in your coffee or a natural sugar substitute, such as Agave. Drink coffee in moderation.


Avocado is super healthy. In addition to speeding up your digestion and protecting cells against free radicals, the avocado has even more health benefits. Consuming avocados lowers cholesterol, heals wounds, reduces the risk of heart disease and is good for your eyes and hair.

There are so many tasty ways to prepare avocado. How about a quick breakfast of half avocado with tomato and sea salt? Or a tasty avocado warp with salmon for lunch? A tasty smoothie with avocado, coconut milk and cinnamon is also a tasty option.


Herbs are low in calories and help burn fat. Cayenne pepper is known for being a healthy seasoning, read the benefits here . Cinnamon, ginger, black pepper and mustard seeds are also herbs that have a positive effect on your digestion. Preferably buy your herbs at an organic store.

Chia seeds

Chia seeds are rich in protein, fiber and Omega-3 fatty acids and help your digestion, suppress cravings and increase the production of fat-burning hormones such as glucagon . You can soak chia seeds for 15 minutes and then add them to your smoothie, salad, yogurt or oatmeal.

Brazil nuts

These nuts are not only delicious as a snack, but are also a benefit to your body. Brazil nuts boost your metabolism, combat cellulite and boost your immune system. You can grind Brazil nuts and sprinkle them on your salad or ‘just’ have them as a snack. Mind you, people with a nut allergy are better off avoiding Brazil nuts.


Diet To Gain Healthy Weight & Muscle Mass

In the diet to gain weight, you should consume more calories than the body spends, which can be achieved by eating every 3 hours, avoiding skipping meals and adding healthy, nutritious and caloric foods in the diet such as olive oil, fruit shakes , oats, avocado and nuts, bodybuilder, or just want to get your best body ever, legal steroids can help.

Upper Chest

1. Eat every 3 hours

Eating every 3 hours is very important to increase calorie consumption throughout the day and promote weight gain, because more calories must be ingested than the body expends. Likewise, a good daily balance of both calories from carbohydrates and proteins and fats must be maintained, this will also promote the increase of muscle mass.

2. Include protein in all meals

Including proteins in every meal of the day makes the levels of amino acids in the blood remain constant throughout the day, promoting good post-workout muscle recovery. Proteins are present in foods such as meat, chicken, fish, eggs, cheeses and yogurt, being very important to make snacks with efficient combinations such as a chicken and cheese sandwich with whole wheat bread or toast with cheese and yogurt.

3. Eat at least 3 fruits per day

Eating at least 3 fruits per day and eating salad at lunch and dinner helps to increase the amount of vitamins and minerals in the diet, which are essential for the proper functioning of metabolism and to promote weight gain and muscle mass. The fruits can be eaten fresh, in the form of juices or smoothies or dried fruits, and can be included in snacks or as a dessert for lunch or dinner.

4. Consume good fats

Foods that are good sources of fats such as peanuts, almonds, walnuts, avocados, coconut, olive oil, flaxseed oil and seeds in general, are excellent options for increasing dietary calories with little volume of food. In addition to this, these fats also help to gain muscle mass and do not stimulate the accumulation of fat in the body.

5. Drink at least 2.5 L of water per day

Drinking plenty of water and staying well hydrated is essential for gaining muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated.

6. Perform physical activity

To ensure that the extra calories are transformed into muscle and not fat, it is important to be physically active 3 to 5 times a week, mainly muscle exercises and non-aerobics. The ideal is to consult a physical trainer or physical education teacher so that you can carry out an exercise routine appropriate to your individual needs.

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It Is Not Wise To Follow A Crash Diet

The Powerful Benefits Of Green Smoothies

A beautiful fresh green and packed with vitamins and minerals … Green Smoothies! It is time that green Smoothies are no longer seen as dirty drinks, but as very tasty and healthy! Have you ever made a green Smoothie and did you not like it ?! Then chances are you were wrong! When making a green Smoothie, it is important that you know which types of fruit and vegetables are best to combine and what the correct proportions are.

1. Lose weight with Green Smoothies

green smoothies powder

Green Smoothies are low in calories, but very filling! They contain a lot of water and fiber, which makes it seem like you have just eaten a large meal and are less likely to get hungry.

2. More Vitamins


The amount of vitamins naturally differs with which types of fruit and vegetables you use for the Smoothies. Most fruits and vegetables are high in vitamins A and C. Other types of vegetables are high in folate, potassium, and magnesium.

3. An Energy Boost


Green Smoothies are high in B vitamins and magnesium and give you an energy boost from the amount of vitamins, minerals and antioxidants they contain. Because green Smoothies are easy to digest, your body has more energy for the rest for the things you have to do.

4. You get more Vegetables and Fruit

Many people have trouble getting enough fruits and vegetables every day. By drinking green Smoothies, you do get the necessary amount of fruit and vegetables.

5. Green Smoothies Improve your Immune System

Alternative Option: Grown American Superfood Reviews

Eating more fruits and vegetables helps your body to become healthier. The vitamins, minerals, antioxidants and other substances in green Smoothies protect the body against diseases. Do you suffer from a flu or do you feel it coming? Then try a green Smoothie with lemon, lime, cranberry and ginger.

6. More Minerals

Green Smoothies are high in minerals, thanks to the amount of leafy vegetables. They contain a lot of phosphorus, magnesium and calcium, which make your bones strong! Many green Smoothies contain more calcium than a glass of milk!

7. Excellent source of Antioxidants

With green Smoothies you not only give your body the best defense against diseases, you also absorb a number of natural substances, which are essential for optimal health and fitness. Strawberries, blueberries, pomegranates, acai and pure cocoa are excellent sources.

8. Cholesterol-lowering effect

Drinking green Smoothies can lower bad cholesterol and raise good cholesterol. Strawberries, avocados and apples are very good for this.

9. Green Smoothies Can Help With High Blood Pressure

Another mineral in green Smoothies is potassium. Potassium helps to lower blood pressure. The types of fruits and vegetables that are high in potassium are: avocado, tomatoes, beets, dates, carrots, spinach, bananas, guava, papaya, figs, oranges, raspberries, bananas, kiwi, and strawberries.

10. Improves Digestion

As mentioned earlier, green Smoothies are high in fiber. Fiber is essential for good gut health. It supports optimal digestion and a strong immune system.

11. Good for Hair, Skin and Nails

Green Smoothies, in addition to all other vitamins and minerals, also contain a lot of silicon, biotin and vitamin A. Silicon forms part of the structure of the hair, skin and nails. As you age, your body produces less silicon. At menopause, estrogen decreases, which leads to a silicon deficiency. So drink green Smoothies for healthy hair, stronger nails and beautiful glowing skin!

12. Counteracts the Tasty Puff

If you drink green Smoothies more often, you will notice that you have less need for junk food, unhealthy salty snacks and eating fat. You will have a greater need for healthy eating instead of unhealthy eating. The sweet fruit in the Smoothies also makes you less hungry.

Also Read: Benefits Of Drinking Green Smoothies

It Is Not Wise To Follow A Crash Diet

Crash diets promise to make you lose a lot of body weight in a very short time. In this period of a week at the most, you can lose 5 kilos of body weight. You may think this sounds tempting. After all, we all want to lose a lot of weight as quickly as possible. However, following a crash diet also has a number of undeniable downsides. In this article we will explain why it is better not to opt for an unhealthy crash diet but a more gradual way to lose weight.

Crash Diet

What exactly does a crash diet entail?

As mentioned, a crash diet aims to lose a lot of weight in a short time. A crash diet therefore lasts no more than a week. During the diet, a strong negative energy balance is achieved. This means that you will drastically limit your amount of calories. Where a man and woman consume an average of 2500 and 2000 kcal per day, a crash diet prescribes less than 1000 kcal per day. This forces your body to extract energy from body fat, among other things, so that you lose weight. Unfortunately, it is not only fat that you lose, but also fluid and muscle mass.

The negative sides of a crash diet

During the crash diet you lose not only fat, but also muscle mass. Your body will get energy from breaking down muscles, which is very undesirable. After all, your muscles ensure a good metabolism, which you need to lose weight efficiently. So a shame!

A well-known phenomenon that comes into play after following a crash diet is the yo-yo effect. During the crash diet, you limit your calorie intake so drastically that your body goes into a saving mode. It will be very economical with the energy it receives. When you start eating more after the crash diet, all extra energy will be stored almost immediately as fat. This will probably make you gain even more than you weighed for the diet.

Finally, the crash diet contains little balanced nutrition, which means that your body lacks essential nutrients. Certainly if you follow a crash diet more often, you can run into certain deficiencies of vitamins, minerals or dietary fiber.


The crash diet is a very heavy diet and will not take you much further in the long term. You can use such a diet, for example to fit in that nice dress in the short term, but you will quickly gain weight again due to the yo-yo effect. So it is wiser to choose a diet that makes you lose weight more gradually, contains more vitamins and is less drastic. And you maintain muscle mass by sufficient protein.

5 Important Tips For Healthy Weight Loss

If you want to lose weight, read the tips below carefully. No matter which diet you are going to use, the tips below will help you lose the pounds. They are all easy to apply and will bring you absolute results. The important thing is to focus on healthy nutrients . Vitamins, minerals, good fats and fiber.

weight loss

Tip 1: Drink plenty of water

Drink at least 2 liters of water in a day. Your body needs this water to dispose of your waste products. If you drink too little water, your body often cannot discharge the waste products. In addition, water also provides a satisfied feeling. For example, if you drink 1 or 2 large glasses of water before a meal, you don’t feel like eating and especially eat a lot. So drink plenty of water and preferably 2 glasses before each meal.

Tip 2: Eat often

A lot of people think that if they want to lose weight, they have to starve themselves. This is complete nonsense. Regularity is important if you want to lose weight. Your body needs fuel. Research has shown that your combustion is optimal if you eat something every 2 hours. It is therefore best to split your day into 3 main meals and supplement them with 3 moments in between.

Tip 3: Exercise

This is a buyer. Try to exercise for 30 minutes every day, this will increase your standard combustion level. In addition, it is also good to change your mind. Take a long walk, take the bike or for the real fanatics, go to the gym. Make this a daily routine, for example take a half hour walk after dinner.

Tip 4: Sleeping

Sleeping is also very important to lose weight. Try to get 8 hours of sleep daily. More is not good, but less is neither. During your sleep, the combustion simply continues. In addition, your body recovers from daily efforts.

Tip 5: No alcohol

Do not drink alcohol while losing weight. Besides that alcohol contains a lot of carbohydrates and sugars, it also ensures that your metabolism comes to a standstill temporarily. This is of course not the intention if you want to lose weight.

See Also: How To Increase Your Testosterone Level Naturally?

Benefits Of Drinking Green Smoothies

Moisturizers , diuretics , cleansers . These are some of the benefits of smoothies and green juices , healthy arguments to include them in a healthy, varied and balanced diet. Green juices take care of you inside and out, and are an exceptional ally to maintain your ideal weight, providing your body with all the essential nutrients it needs.

1. Nutritious


Smoothies made with green fruits and vegetables are rich in vitamins and minerals (folic acid, magnesium, potassium, among others), as well as in water and natural sugars . Green smoothies can be taken daily as a supplement to strengthen the diet and take care of health.

2. The best way to eat fruits and vegetables


They are essential in a healthy diet . In fact, experts recommend taking 3-5 pieces of fruits and vegetables a day , and shakes are the best way to do this. Any time is a good time to take it, especially first thing in the day or before playing sports .

3. Easy to prepare

Not only are they healthy, but they are easy and quick to prepare . You just need to wash and peel the pieces of fruits and vegetables that you are going to use, and mix them with the mixer. Always have seasonal fruit and vegetables on hand to prepare a juice at any time.

4. Healthy ingredients

Spinach , lettuce , chard , broccoli, celery, arugula … Vegetables that we can combine, as we like, with fruits such as green apples , lime or kiwi . There are many ingredients that we can add to the green smoothie, in such a way that it will be difficult to get bored of taking them.

5. More nutrients

If we opt for seasonal fruits , our homemade green juice will be much richer in nutrients. It is best to prepare the juice , at most, half an hour before taking it, to take better advantage of all the properties of the fruits and vegetables used.

6. Moisturizing and diuretic

Thanks to their high water content, green smoothies enhance the hydrating and diuretic effect , being especially recommended when we want to put a stop to fluid retention, one of the reasons that makes us gain weight. Try the green juice diet to lose 5 kilos.

7. Antioxidant

A green smoothie made with celery, carrots, tomato, avocado, kale, and mustard greens reinforces the antioxidant effect . An ideal drink to drink daily and stop the action of free radicals , from pollution, tobacco or sunlight, among other factors.

8. Energetic

In addition to all the benefits that we have seen, green smoothies are an extraordinary contribution of energy , ideal to combat fatigue . Try making a homemade juice with pears , mango, kiwi and to complete, some fresh mint leaves . Preparing the juice at home is healthier.

9. Low in calories

Yes, green smoothies are healthier, more natural, and lower in calories than pre-packaged juices. If we prepare it at home, the only sugars we will take will be those naturally contained in the fruits in the form of fructose . With this, we reduce calories considerably in the diet.

Also Read: 5 Important Tips For Healthy Weight Loss

So Why Do I Want the very best Protein Supplement?

So Why Do I Want the very best Protein Supplement?

Like a bodybuilder, you know that you’ll require a protein supplement, however with the cost of supplements, why do you’ll need the very best protein supplement that you could find? First, why can’t you simply obtain the protein that you’ll require with the meals that you simply eat, and 2nd, aren’t all protein supplements produced equally? Well, the truth is all protein supplements won’t be the same. First, you will find various kinds of protein supplements. You will find whey protein isolates, whey protein concentrates, yet others. Ideally, you need to select a whey protein isolate, the best idea protein supplement, or perhaps a whey protein concentrate, which is regarded as the 2nd best protein supplement.

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But besides the type, which brand is the greatest? Many people believe that this is just dependent on personal choice, however it is not. Some supplement brands are merely much better than others, and it’s important to understand the main difference. Whenever you enter the nutrition store, or start shopping on the web, you’ll literally be overcome through the 100s of options available, wonderful them declaring is the very best protein supplement. One idea would be to read online reviews. This really is something you must do, regardless. However, it’s also smart to understand how to read labels, and also to have the ability to understand exactly what you’re reading through. Also observe that the very best protein supplement for the neighbor isn’t always the very best supplement for you personally.

Everything is dependent in your goals as well as your physique. For instance, if you want to put on weight, together with muscle, you’ll select a protein supplement that consists of carbohydrates and body fat. However, if you wish to build muscle, although not really placed on any weight, you will need to select a protein supplement which has no body fat or carbohydrates. Protein supplements are crucial to muscle building. While you will find many meals which are protein sources, for example eggs, meat, and beans, the truth is you won’t have the ability to eat an adequate amount of individuals meals to obtain the protein that you’ll require for muscle building, without attaining lots of weight (body fat) along the way, or jeopardizing your well being using their company problems eating a lot of these meals may cause, for example high cholesterol levels. Therefore, protein supplements come in this area.

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