To feel better about yourself, to get fitter or to lose a few pounds, you really don't have to change your entire lifestyle. Small changes can already make a big difference.
A simple tip if you want to lose a few kilos:drink two glasses of water before you sit down to the table. In a 2015 study by the University of Birmingham, overweight subjects drank half a liter of water half an hour before each meal for three months. In doing so, they lost an average of more than three kilos – more than a kilo more than the test subjects who had not done this. "Drinking water before eating is a simple way to promote weight loss, and it can easily be applied to a busy life," said study lead author Helen Parreti. And that way you will immediately reach the recommended one and a half to two liters of water that your body needs in a day to function properly.
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Herbs and spices not only give your meals a lot more taste, they also provide a lot of polyphenols. These are natural substances that good intestinal bacteria feed on and which are mainly found in plant-based foods. They act as antioxidants, are good for your immune system and help keep your heart healthy. According to nutritionist, dietician and scientist Megan Rossi, the effect of these substances is even linked to cancer prevention and better psychological health. Her advice:put dried herbs and spices on your counter so that you remember to add them to every (evening) meal. For example, sprinkle cayenne pepper, chili powder, cumin, parsley, sage or thyme over legumes. Use them instead of salt in your evening meal. That is good for your blood pressure, because it shoots up with too high a salt intake.
British research, published in The American journal of clinical nutrition, shows that people who eat breakfast are more active in the morning and that people who skip the first meal burn more calories later in the day. Although no association was found between weight and whether or not to eat breakfast, many nutritionists still recommend starting the day with a healthy, varied breakfast. With a breakfast of about 300 to 400 calories you have enough energy to take action, you get the necessary nutrients (such as calcium, fiber, vitamins) and you reduce the risk of obesity, diabetes, cardiovascular disease and high blood pressure, according to several studies. Healthy options are whole wheat bread with nut butter or cottage cheese, low-fat or semi-skimmed dairy with oatmeal and fruit. Tasty.
As a child you knew exactly when it was bedtime, but as an adult it is more difficult to go to bed at the same time every night. There is always a book to read, to watch a Netflix series or to send an email. There is a good chance that you will not sleep as long as is good for you. How long that is varies by person and age, but according to the US National Sleep Foundation, that should be between seven and nine hours a night. If you structurally get too little sleep, you get less energy, concentration problems, a disturbed immune system and an increased risk of colds and flu, according to research that was published in the scientific journal Sleep. Antibodies are produced in your deep sleep, so you miss out on part of that if you sleep too little or poorly. The solution is simple:get enough sleep by going to bed and getting up at the same time every day. Yes, even on weekends. According to the Brain Foundation, such a regular sleeping pattern also makes it easier to fall asleep in the evening and wakes you up more relaxed in the morning.
Okay, the cooking time may be a little longer, but brown rice does provide you with more health benefits than white. In white rice, the fiber-rich shell has been removed, which means that many vitamins and minerals that rice naturally contains have been removed. Think of magnesium (good for bones, muscles and strong nails) and vitamin B (important for your metabolism and the functioning of your nervous system). Brown rice, such as brown rice, does contain these substances and fibers, making it healthier and less likely to make you hungry again. Whole-grain products also reduce the risk of heart disease and type 2 diabetes, according to the Nutrition Center. Small effort, big benefit.
