Intermittent fasting, you hear everyone talking about it these days. But why should you do it? What are the possible effects? And what should you pay attention to? In other words, what are the advantages and what are the disadvantages of intermittent fasting? In this article we take a closer look at intermittent fasting, perhaps the most popular form of fasting right now.
Intermittent fasting meaning
Intermittent fasting is also known as periodic fasting. This is because this form of fasting refers to the times when you eat. And especially how long the periods are when you don’t eat. The best known variant of intermittent fasting is the 16-8 schedule. This involves fasting for 16 consecutive hours and then returning to a normal eating pattern for 8 hours. If you stop eating at 8 p.m. in the evening, you may start again at noon the next afternoon.
Benefits of intermittent fasting
Some of the benefits of intermittent fasting at a glance:
You are more conscious about food. During intermittent fasting, you are conscious about when you eat, which can also cause you to pay more attention to what you eat.
Because you have less time to eat, you also have fewer moments in a day to choose unhealthy snacks.
It saves you time because you eat at fewer times and thus have more room for other things.
Disadvantages of intermittent fasting
Every advantage has its disadvantage, a certain Johan Cruijff once said. The same goes for intermittent fasting. A few intermittent fasting disadvantages in a row.
You may feel sluggish at times during intermittent fasting. This is because your body is not used to this eating pattern. Often this is temporary and you will regain more energy after a while.
It takes time in preparation. You have to order your cleanse and schedule it well in jed jerk schedule.
Intermittent fasting drinking
It is not that you cannot drink during intermittent fasting periods. However, it is good to pay attention to exactly what you drink. Preferably drink low-calorie drinks. Like water, coffee and tea. And all without sugar. Especially water and white, green or herbal tea are responsible choices.
Intermittent fasting and nutrition
It is important to keep eating healthy and varied foods during the periods when you are allowed to eat. Our vegetable juices can help you do just that. If you want to be completely unburdened and receive the cleanse ready-made at home, you can also order it from us.
At Sapje, we believe in the power of healthy smoothies. Smoothies are not only delicious, but also a great way to start your day or as a healthy snack in between. Discover our favorite recipes below:
Green energy boost smoothie
Ingredients:
1 handful of fresh spinach
1 ripe banana
1 green apple
1 stalk of celery
Sapje of 1 lemon
200 ml of coconut water
Preparation: Blend all ingredients into a smooth smoothie. Add ice cubes if desired for a refreshing twist
Refreshing blueberry-yogurt smoothie
Ingredients:
Handful of fresh blueberries
150 ml Greek yogurt
1 ripe banana
1 tablespoon of chia seeds
100 ml almond milk
Preparation: Combine all ingredients in a blender and blend until smooth. Serve immediately.
Avocado cucumber detox smoothie
Ingredients:
1/2 ripe avocado
1/2 cucumber
Handful of fresh mint leaves
1 tablespoon of linseed
Sapje of 1 lime
200 ml of water
Preparation: Blend all ingredients into a silky smoothie. Add more water for a thinner consistency if desired.
Protein-rich spinach peanut butter smoothie
Ingredients:
Handful of fresh blueberries
150 ml Greek yogurt
1 ripe banana
1 tablespoon of chia seeds
100 ml almond milk
Preparation: Combine all ingredients in a blender and blend until smooth. Serve immediately.
Ginger turmeric power smoothie
Ingredients:
1 small piece of fresh ginger
1/2 teaspoon turmeric
1 ripe banana
1 cup fresh spinach
100 ml coconut milk
100 ml of water
Preparation: Blend all ingredients until smooth. Add more water if needed for desired consistency.
Chocolate-banana protein smoothie
Ingredients:
1 ripe banana
1 tablespoon of cocoa powder (unsweetened)
1 tablespoon of chia seeds
1 scoop protein powder (chocolate flavor)
150 ml almond milk
Ice cubes to taste
Preparation: Blend all ingredients in a blender to make a creamy smoothie. Add more milk for a thinner drink.
Strawberry curd oatmeal smoothie
Ingredients:
Handful of fresh strawberries
1/2 cup of oatmeal
150 ml of cottage cheese
100 ml almond milk
1 tablespoon of honey
Preparation: Blend all ingredients until smooth. Serve with additional strawberries on top if desired.
Tropical citrus smoothie
Ingredients:
1 orange, peeled and chopped
1/2 cup pineapple chunks (fresh or frozen)
1 ripe banana
Sapje of 1 lime
100 ml of coconut water
Ice cubes to taste
Preparation: Blend all ingredients into a refreshing smoothie. Add more coconut water for a thinner drink.
Mint-watermelon refreshment
Ingredients:
1 cup fresh watermelon chunks
Handful of fresh mint leaves
1 tablespoon of honey
150 ml of water
Ice cubes to taste
Preparation:
Blend all ingredients into a cool, refreshing smoothie. Serve immediately.
Enjoy your smoothie adventure!
Whether you’re looking for a quick boost in the morning or want a healthy snack, these healthy smoothies recipes are sure to inspire you. Try them out and find out which one will become your favorite for more energy and a healthier lifestyle!
Looking for inspiration for quick healthy recipes? We have the perfect solution for you! Here are our 15 favorite quick recipes that you can whip up on the table within 20 minutes, without compromising on taste or nutritional value.
1. Creamy pasta with spinach and cherry tomatoes
Ingredients
– 250g pasta of your choice -200g fresh spinach -150g cherry tomatoes, halved -1 clove garlic, finely chopped -100ml cream -Parmesan cheese to taste -Salt and pepper to taste -Fresh basil for garnish
Preparation:
Cook the pasta according to the instructions on the package.
Heat some olive oil in a large skillet and sauté the garlic until fragrant.
Add the spinach and let it wilt.
Add the cherry tomatoes and fry briefly.
Pour in the cream and simmer gently until the sauce has thickened slightly.
Season to taste with salt and pepper.
Mix the pasta into the sauce and serve immediately, garnished with Parmesan cheese and fresh basil.
2. Crispy chicken wraps with avocado
Ingredients
– 2 chicken breasts, sliced into strips – 4 tortilla wraps – 1 avocado, sliced – 1 red bell bell pepper, sliced into strips – Handful of lettuce of your choice – 1 tsp paprika – Salt and pepper to taste – Olive oil to fry in
Preparation:
Heat some olive oil in a frying pan and fry the chicken breast strips until golden brown and cooked.
Season the chicken with paprika, salt and pepper.
Heat tortilla wraps according to package directions.
Divide the fried chicken, avocado, bell bell pepper and lettuce among the wraps.
Roll up the wraps tightly and cut them in half.
Serve immediately.
3. Fresh quinoa salad with cucumber and feta cheese
This quick healthy recipe is a must try!
Ingredients
– 150g quinoa – 1 cucumber, diced – 100g feta, crumbled – Handful of fresh mint, finely chopped – Handful of fresh parsley, finely chopped – Juice of 1 lemon – 2 tbsp olive oil – Salt and pepper to taste
Preparation:
Cook the quinoa according to the instructions on the package.
Let the quinoa cool to room temperature.
Mix the quinoa with cucumber, feta, mint and parsley in a large bowl.
Drizzle with lemon juice and olive oil.
Season to taste with salt and pepper.
Serve the quinoa salad immediately or keep refrigerated until use.
4. Stuffed pitas with grilled vegetables
Ingredients
– 4 pita rolls – 1 zucchini, sliced – 1 red bell bell pepper, sliced – 1 yellow bell bell pepper, sliced – 1 red onion, thinly sliced – Handful of arugula – 100g hummus – Olive oil – Salt and pepper to taste
Preparation:
Heat a grill pan or barbecue.
Brush the zucchini, bell bell pepper and red onion slices with olive oil and grill them until they are soft and have nice grill marks.
Heat the pita rolls according to the package.
Carefully cut open the pita buns and spread the inside with hummus.
Fill the pitas with grilled vegetables and arugula.
Serve immediately.
5. Oriental noodles with stir-fried vegetables
Ingredients
– 200g noodles of your choice – 1 carrot, julienne sliced – 1 red bell bell pepper, sliced into strips – 100g sugar snaps – 1 clove garlic, finely chopped – 2 tbsp soy sauce – 1 tbsp oyster sauce – 1 tsp sesame oil – Olive oil – Fresh cilantro for garnish – Salt and pepper to taste
Preparation:
Cook the noodles according to the instructions on the package.
Heat some olive oil in a wok pan and stir-fry the garlic until fragrant.
Add the carrot, bell bell pepper and sugar snaps and stir-fry until the vegetables are al dente.
Add the cooked noodles to the vegetables.
Mix the soy sauce, oyster sauce and sesame oil in a small bowl and pour over the noodles and vegetables.
Stir-fry everything briefly more until everything is well mixed and heated through.
Season to taste with salt and pepper.
Serve the Oriental noodles immediately, garnished with fresh cilantro.
6. Healthy tuna salad with avocado
Ingredients
– 2 cans of water-based tuna, drained – 1 avocado, diced – 1 red onion, chopped finely – 1 stalk of celery, thinly sliced – Handful of cherry tomatoes, halved – Handful of arugula – Juice of 1 lemon – 2 tbsp Greek yogurt – Salt and pepper to taste
Preparation:
Mix the tuna, avocado, red onion, celery and cherry tomatoes in a large bowl.
Add the Greek yogurt and lemon juice.
Stir everything gently until well blended.
Season to taste with salt and pepper.
Serve the tuna salad on a bed of arugula.
Finding and preparing quick healthy recipes does not have to be complicated. Just discovering a variety of quick healthy recipes can be an excellent first step! With a wide range of options, from refreshing salads to savory wraps and flavorful pasta dishes, you can have a nutritious meal on the table within 20 minutes. These dishes are not only quick to prepare, but also offer a healthy and tasty choice for busy evenings. So for quick healthy recipes check out Sapje!
Written by: Barend Den Heijer expert in healthy snacks
Healthy snacks are essential for maintaining a balanced diet and promoting your overall well-being. In this article, we offer comprehensive information and helpful tips for making your snacks healthy and nutritious. We focus on several categories, from fruits and vegetables to breads and beverages, all in line with the Five-Style.
Why Healthy Snacks Are Important
Healthy snacks not only help satisfy hunger between meals, but they also provide important nutrients that contribute to a balanced diet. They can prevent you from reaching for unhealthy snacks, which are often high in sugar, salt and saturated fat.
Vegetables and Legumes as Snacks
Nutritious Vegetable Snacks
Vegetables are an excellent choice for snacks because of their low calorie content and high nutritional value. Here are some suggestions:
Carrot and Cucumber sticks: These are easy to prepare and perfect for dipping in hummus.
Cherry tomatoes: Small, juicy and full of vitamins.
Sweet bell pepper strips: Colorful and rich in vitamin C.
Legumes such as chickpeas and lentils are nutritious and filling. Try:
Roasted Chickpeas: Crunchy and full of protein.
Lentil salad: A fresh salad with lentils, feta and tomato.
Fruits and Nuts: The Sweet and Crunchy Options
Fresh Fruit: The Natural Sweetness
Fruit is an excellent source of vitamins, minerals and fiber. Some healthy choices include:
Apples and Bananas: Easy to carry and rich in nutrients.
Berries: Blueberries, raspberries and strawberries are low in calories and high in antioxidants.
Nuts: Nutritious and Filling
Nuts are rich in healthy fats, protein and fiber. For example, try:
Unsalted Almonds: A handful is enough to keep your energy levels up.
Walnuts: Good for the brain due to their high content of omega-3 fatty acids.
Bread and Wraps: Filling and Varied Snacks
Healthy Bread Options
Bread can also be a healthy snack if properly chosen and prepared. Consider:
Whole Wheat Bread with Avocado: Rich in fiber and healthy fats.
Rye Bread with Hummus: A high-fiber alternative with a creamy topping.
Wraps: Versatile and Delicious
Wraps can be filled in a variety of ways. Some ideas include:
Whole Wheat Wrap with Chicken and Vegetables: Rich in protein and vitamins.
Wrap with Hummus and Vegetables: A vegetarian option full of flavor.
Healthy Drinks: Hydrating Without Sugars
Water: The Best Choice
Water remains the best beverage for hydration. Add a slice of lemon or mint for extra flavor.
Tea and Coffee
Tea: Herbal teas such as chamomile or green tea offer flavor without calories.
Black Coffee: Without sugar and milk a low-calorie pick-me-up.
Vegetable juices
Normally, we often choose the delicious fruit juices in the store. However, these contain a lot of natural sugars, which is best avoided. Therefore, it is better to choose vegetable juices, preferably those made with a slow juicer. This is because slow juicers retain more nutrients and enzymes because they press the vegetables at a low speed, which makes for a healthier and more nutritious juice.
Benefits of Healthy Snacks
Choosing healthy snacks can have several benefits:
Prevents Overeating: By satisfying hunger, you avoid overeating later in the day.
Supports Dental Health: Healthy choices are better for your teeth than sugary and acidic snacks.
Enhanced Energy: Nutritious snacks keep your energy levels steady throughout the day.
FAQ
What can you snack on when you lose weight?
Vegetables and hummus: Vegetables such as carrots, cucumbers, and peppers are low in calories and high in fiber. Combine them with hummus for extra flavor and protein.
Fruit: Fresh fruits such as apples, berries, and oranges contain natural sugars and fiber that keep you feeling full longer.
Nuts and seeds: A handful of unsalted nuts or seeds can be a nutritious and filling snack. They are rich in healthy fats, protein and fiber.
Greek yogurt: Choose low-fat Greek yogurt with no added sugars. You can combine it with fresh fruit or a little honey for extra flavor.
Popcorn: Air-popped popcorn without added butter or sugar is a high-fiber snack that can make you feel satisfied without adding a lot of calories.
Hard-boiled eggs: Eggs are an excellent source of protein and can help you feel full longer.
Smoothies: A smoothie made from leafy vegetables, fruit and a protein source such as Greek yogurt or a protein powder can be a nutritious snack.
Cottage cheese: This cheese is rich in protein and can be combined with fruits or vegetables for a healthy snack.
Edamame: Steamed edamame beans are a high-protein and high-fiber snack that you can easily prepare and take away.
Dark chocolate: If you crave something sweet, choose a small piece of dark chocolate (at least 70% cocoa) to enjoy without ingesting too many calories.
What is a healthy snack for evening?
Greek yogurt with berries: Greek yogurt is rich in protein and helps you stay satiated longer. Add some fresh berries for a sweet, fiber-rich snack.
Handful of nuts: Unsalted almonds, walnuts or pistachios are a good source of healthy fats, protein and fiber.
Cottage cheese with cucumber: Cottage cheese is a high-protein snack that is low in calories. Combine it with slices of cucumber for extra crunch and hydration.
Avocado on whole-grain toast: Half an avocado on a slice of whole-grain toast offers healthy fats, fiber and a bit of protein, which helps satisfy your hunger.
Hard-boiled egg: A simple hard-boiled egg is an excellent source of protein and is low in calories.
Popcorn: Air-popped popcorn without butter or sugar is a high-fiber snack that leaves you feeling satisfied with few calories.
Conclusion
By making conscious choices and choosing snacks from the Disk of Five, you are contributing to your own health and well-being. Experiment with the options listed and discover which healthy snacks suit you best. Remember that consistency is key to a healthy diet.
Potato, tomato and eggplant, what do they have in common? At first glance, not that much. Yet they are all part of the nightshade family. In this blog, we will discuss which vegetables are nightshades, why they belong to this family and what they are good for.
Background
The nightshade family (Solanaceae) is a family of more than 2,300 different plant species, most members of the family are shrubby plants. A smaller part of the family is herbs or small trees.
Name
The name “nightshade” seems to be possibly derived from the word “damage,” which has its origin in the word “shade.” The family gets its name from one plant, the black nightshade. It is conceivable that the first part of the name refers to the dark color of the berries, reminiscent of the darkness of the night.
Most well-known members of the nightshade family
Potato
Probably potato is the most important and well-known member of the nightshade family. Potato is a plant that grows tubers underground, which are edible, and it grows a small deciduous plant above ground. The potato stores a store of energy in its tubers in the form of starch. It is generally not recommended to eat potato raw because of the harmful substance solanine, which is broken down when you cook it.
Eaten in Holland for centuries, the boiled tuber was brought over from America in the 16th century. At the time of the industrial revolution, a large part of the average worker’s diet consisted of potatoes because they are cheap and nutritious. The potato contains fiber and many koohlydrates, but at the same time very little sugar. The potato contains almost no fats, and is rich in vitamins C, B6 and potassium, among others.
Remarkably, sweet potato is not a relative of the “regular” potato, the sweet potato belongs to the wine family (Convolvulaceae). Sweet potato contains inulin, unlike regular potato which contains starch. Inulin is more suitable for patients with diabetes because it digests more slowly than starch. Also try sweet potato soup.
Tomato
Tomato is also a well-known member. Tomato plants grow as a kind of bush above the ground, from which tomatoes grow like berries. It is impossible to imagine Italian cuisine without the tomato, yet this plant is not native to Europe either. This plant has its roots in South America, where it was grown particularly in the areas around the Andes Mountains.
Among other things, the tomato is known for the presence of the compound: lycopene, which is the natural dye to which the tomato owes its red color. This antioxidant has received much attention in science over the years, there is convincing evidence that it would support in the prevention of chronic diseases[1]. Read more about the benefits of tomatoes in the benefits of tomato soup.
Tobacco
Even tobacco is part of the nightshade family. The tobacco plant, native to the Americas, is a crop that has been grown and used for centuries by Native American peoples for ritual and medicinal purposes. The main ingredient in cigarettes and cigars is controversial due to the harmful effect on the body that smoking tobacco has. Tobacco leaves are used for this purpose because of the presence of nicotine, an addictive and stimulant substance, which is linked to several health problems, including cancer and heart disease.
Other members
Other well-known (edible) members of the family are:
Eggplant
Bell pepper
Cayenne pepper
Goji berries
Features
Now that you know some prominent members of the family, you have a certain picture, but how can you identify the next member of the family? There are a number of characteristics by which you can identify a member of the nightshade family. First of all the fruit type, in the nightshade family they are often berries, in the case of tomato very large berries, but also in the case of the potato plant you can see above the ground some kind of berries.
In addition, nightshade can be identified by its flower. Very often nightshade flowers have five petals that are all about the same, looking a bit like a star. The flowers can be white, yellow, purple or blue.
The image below shows both the berries and the typical flower shape of a nightshade.
Phytoftora
Every potato farmer’s nightmare. Phytophthora is a plant disease best known for infecting potatoes; it is also called the “potato disease. Literally translated from Greek, phytophthora means “the plant destroyer. Phytophthora is a genus of fungal öomycetes, symptoms include leaf discoloration, wilting, root rot and eventually a dead plant. Bad news, then. Nightshade-like plants are known to be susceptible to phytophthora.
What is nightshade good for?
First of all, let’s mention that not all vegetables and plants belonging to this family are necessarily good. In fact, many of them are even harmful. All the vegetables that you can safely eat, either raw or after cooking, have their own health benefits. Vitamins and minerals you can find in some members are vitamin C, B6, potassium and so on. All of these vegetables (and spices) can contribute to a healthy diet in which you vary enough and get to your daily serving of fruits and vegetables each day.
What does nightshade do to your body?
Nightshade plants contain a substance called solanine (and related alkaloids), which can be mildly toxic in large quantities. In normal amounts, they are both safe and nutritious for most people. But in people with sensitive digestion or autoimmune disorders, they can sometimes trigger inflammatory reactions, joint pain or intestinal discomfort. This varies greatly from person to person.
What is covered by nightshade?
Nightshade is a plant family that includes several well-known vegetables. The best known edible nightshades are:
In the hectic pace of modern life, it is often challenging to make healthy choices and maintain a balanced lifestyle. Fortunately, there are simple and achievable steps you can take to improve your well-being and live a healthier life. In this blog post, we will discuss seven practical tips that can help you on your way to a healthier and more fulfilling lifestyle.
1. Balanced Nutrition:
A healthy diet is the key to a healthier life. Make sure your meals are balanced and contain all the nutrients your body needs. Increase your intake of fresh vegetables, fruits, whole grains and lean proteins. Limit consumption of processed foods, added sugars and saturated fats.
2. Regular Physical Activity:
Exercise is essential for a healthy body and mind. Make exercise an integral part of your routine. This can range from daily walks to regular strength training. Choose an activity you enjoy and that fits your lifestyle to keep you motivated to stay active.
3. Sufficient Sleep:
Sleep is vital to your overall health. Make sure you get enough rest, ideally between 7 and 9 hours per night. A good night’s sleep not only promotes your physical health but also has positive effects on your mood and cognitive functions.
4. Stress management:
Prolonged stress can be detrimental to both your physical and mental health. Develop healthy ways to manage stress, such as meditation, yoga or relaxation techniques. Finding an outlet for stress contributes to a more balanced and healthy life.
5. Hydration Priority Giving:
Drinking enough water is crucial for good health. Water supports several body functions, including digestion, temperature regulation and skin health. Aim for at least 8 glasses of water a day and avoid excessive consumption of sugary drinks.
6. Mental Health Prioritization:
Health includes not only the body, but also the mind. Take care of your mental well-being by incorporating regular moments of relaxation and fun. Talk openly about your emotions, seek professional help if needed and surround yourself with positive influences.
7. Routine Health Checks:
Prevention is better than cure. Schedule regular health checks and screenings to detect any health problems early. Keep your vaccinations up-to-date and work with your health care provider to create a personal health plan.
Embracing these seven practical tips can have a significant impact on your overall health and well-being. Change takes time, so take one step at a time and be kind to yourself. You may also want to try a detox . Striving for a healthier life is an ongoing process, and every positive choice contributes to a better version of yourself. Start this journey to a healthier and happier life today!
That healthy eating is important is, of course, something you have long known. Yet for many people this is still very difficult. But what are the benefits of eating healthy? And what is the impact of healthy eating on your body? You will be surprised how many ways food can contribute to your health. In this blog we will tell you more about the positive effects of healthy food and how you can notice that you are eating healthy.
More energy
By eating healthy, you can support your energy levels. When you eat or drink something, your body goes to work to get usable energy from it. To feel energetic, not only do you need to get enough energy, but the quality of your food is also important. This is because you also need vitamins and minerals to release the energy from your food. These include the B vitamins and the minerals iron, calcium, copper and magnesium. These nutrients all contribute to the release of energy from your food.
For example, iron plays a role in the activity of certain enzymes involved in your energy metabolism (1). You can find a lot of iron in meat, fish, beans, nuts, spinach, turnip greens and kale. B vitamins are found in many different foods, such as (whole grain) cereals, meat, fish, dairy, vegetables and fruits (2).
By eating healthy, especially unprocessed and varied foods, you ensure that you get enough of all the important vitamins and minerals. In this way, you can support your energy levels.
Healthy skin
You probably don’t give it much thought, but your skin is a complex organ with many different functions. It acts as a barrier against outside influences, helps regulate your body temperature, functions as a shock absorber and so on (3). It is also important to eat well to keep your skin healthy. For example, vitamin C is important for the formation of collagen. This is a structural protein that helps strengthen the skin from the inside out. Vitamin C is especially abundant in fruits and vegetables, such as red peppers, red beets, Brussels sprouts red cabbage, broccoli, mango and lemon.
Other vitamins and minerals that help keep your skin healthy are vitamin A, vitamin B2, vitamin B3, copper, iodine and zinc.
Supporting your immune system
A good immune system helps protect your body from outside invaders. Healthy eating can also lend a hand here. There are an awful lot of vitamins and minerals that play a role in the functioning of your immune system. Vitamin C, zinc and vitamin D are perhaps the best known. But vitamin A, B6, B12, folate and the minerals iron, copper and selenium also have a positive influence on the functioning of your immune system.
Feel good
If you eat healthy, you will also find that you are more comfortable in your own skin. There are several reasons for this, including all the points we mentioned above. But healthy eating can even have a direct positive effect on how you feel. Here again, vitamins and minerals play a role. Biotin, folate, magnesium and vitamins B1, B3, B5, B6, B12 and vitamin C are all good for your mood, concentration and memory. Folate also contributes to your resistance to stress. To get all these nutrients, it is of course important to eat a healthy and varied diet. For example, folate is found in spinach, romaine lettuce and oranges, while magnesium is found in cocoa, samphire and almonds.
Good nutrition is also super important in combination with sports. If you don’t have enough energy available, you can’t put on your best performance. Moreover, eating well after exercise helps your body recover properly. For this purpose, among other things, it is important to eat enough protein. Proteins help recover and build your muscles after exercise. Proteins are found mainly in meat, fish, dairy, egg, legumes, tofu and nuts. We also have a high-protein protein smoothie in our assortment. This is ideal to take after exercise.
Learn more about what’s best for you to eat and drink before, during and after exercise. Healthy smoothies can also help you recover after a hard workout.
Also try our healthy juices
Vegetables are an incredibly important part of a healthy diet. They are bursting with vitamins and minerals that your body needs to stay healthy and fit. Yet few people eat enough vegetables daily. On average, the Dutch eat only 131 grams of vegetables per day (4). So there is a lot to be gained here!
To give you a hand, at Sapje we carry a variety of vegetable juices packed with vitamins and minerals. In addition to juices, we also have shots, detox cures, soups and smoothies. All full of fresh and organic vegetables! Perfect for increasing your daily vegetable intake in an easy way.
Resources
Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(2), 164.
NEVO-online version 2021/7.0, RIVM, Bilthoven.
Venus, M., Waterman, J., & McNab, I. (2010). Basic physiology of the skin. Surgery (Oxford), 28(10), 469-472.
Turmeric has a long history and many different uses. Especially in Asia, the orange roots of turmeric have been used for centuries as part of a healthy lifestyle. Read on and find out what you can do with turmeric!
What is turmeric?
Turmeric is made from the roots of Curcuma longa, a plant in the Zingiberaceae family, which also includes ginger. Turmeric root is very similar to ginger root, familiar from our Ginger Shot, but is often slightly smaller than ginger and orange rather than yellow inside. Traditionally, turmeric root is first boiled or steamed before use. You also often encounter turmeric in powder form, in which case it is dried and ground. The taste of dried and ground turmeric is a bit bitter yet also sweet, with a warming effect. Thanks to the compound curcumin, turmeric powder is bright yellow; much more yellow than ground ginger.
Where does turmeric come from?
The natural origin of the Curcuma longa plant is in the tropical regions of South Asia. There are more than 130 known species of turmeric. In general, this plant needs warm temperatures, between 20 and 30 degrees Celsius, and good amounts of rain. Turmeric plants can grow about one meter tall. They have oblong leaves, but mainly the roots are used for consumption and other uses. Turmeric is associated above all with India, where people have used this spice for many centuries. Vedic texts nearly 4,000 years old already describe various uses of turmeric as an important spice in dishes. People also used turmeric as part of religious rituals and as part of an Ayurvedic lifestyle. Later, the use of turmeric spread throughout the rest of the world. Today, India is still the largest producer and consumer of turmeric. Almost all turmeric used worldwide comes from India.
What other names does turmeric have?
The name ‘turmeric’ comes from Sanskrit and is still used in many countries, including the Netherlands. However, we also use the name “turmeric,” and in supermarkets you will also come across turmeric in packages with the names “turmeric” and “turmeric,” which are derived from the Indonesian names. More information about turmeric in English can be found if you search for ‘turmeric’.
What is curcumin?
Turmeric contains several curcuminoids; dyes that make turmeric so yellow. Turmeric powder generally consists of just over 3% curcumin.
How are turmeric and curcumin used?
Curcumin as a dye
Curcumin is a very strong dye. It is widely used to color other foods, including butter and cheese, as well as desserts, cakes and sauces. You almost always find turmeric in curries, and in dishes with yellow rice. As a food additive, you can recognize curcumin under the E number E100. Soap and other cosmetics can also be colored with curcumin. You can recognize curcumin on a label under the INCI code CI75300. This dye is also used to dye fabrics. So watch your clothes when working with turmeric. The stains it makes in fabric you can hardly get out, if at all.
How to use turmeric in dishes
Turmeric is a very versatile ingredient for the tastiest dishes. For example, this warming spice shines in Asian dishes, such as this green curry masala with bottle pumpkin, or this sparkling chutney with apple and mango. Also try this delicious Moroccan harira! For lovers of nutritious and healthy soups, this spicy parsnip soup with turmeric is highly recommended. Golden milk or Turmeric Latte has been a popular drink among turmeric lovers in recent years. You make this comforting and healthy latte with warm, (vegetable) milk and turmeric, ginger and other warming spices. A great alternative to tea, coffee or hot chocolate!
How much turmeric can you eat per day?
No reference intake has been established for turmeric to date. If you use it as a kitchen herb, you will not easily eat too much turmeric, but do not overdo it. If you use turmeric as a supplement, stick to the prescribed dosage and if in doubt, consult your doctor; for example, if you are taking medication or suffering from health conditions. The use of turmeric is not recommended for children and women who are pregnant, as its safety for them has not been established with certainty. If you are considering taking supplements containing curcumin, keep in mind WHO (World Health Organization) guidelines. These recommend a daily intake of up to 3mg of curcuminoids per kilogram of body weight.
Try a turmeric juice
At Sapje, we also like to use turmeric. It is the main ingredient in our Kick juice, which also contains black pepper and lemon, among other ingredients. Its intense flavor is a fresh start to your day. Moreover, it is rich in vitamin C. Turmeric can also be found in the juices Seasons, Sunny, Power, Recover, our Protect shot. We also use fresh turmeric in our Pumpkin Soup and Cauliflower Soup and additionally in our Breakfast smoothie.
All our juices, soups, detox cures, shots and smoothies are made with the best organic ingredients and without unnatural additives such as sugar and preservatives. Because we freeze them immediately after preparation in the shock freezer, the color, smell, taste and nutrients are preserved naturally. So also discover our ginger shots. Order them online and experience it for yourself!
Resources
1. National Library of Medicine, Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.
2. National Library of Medicine, Multitargeting by turmeric, the golden spice: From kitchen to clinic.
3. National Library of Medicine, Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives – A review.
Want an easy and natural way to make sure you get a variety of antioxidants? Then try a juice or smoothie with fruits rich in antioxidants, such as berries, pomegranate and avocado. Need inspiration? Here are 5 delicious recipes!
Why drink juices with antioxidants?
In the past, we have devoted several blogs to the benefits of antioxidants for your health. The main reason for making sure you get enough antioxidants is that they trap free radicals in your body. If too many free radicals are present in certain places, they can cause damage to your cells and tissues. There are lots of different types of substances that can act as antioxidants and thus clean up free radicals.
Some well-known antioxidants include vitamins C and E, as well as trace minerals such as copper, manganese, selenium and zinc. With the juice recipes below, you will get several types of antioxidants, such as vitamin C from berries, copper from pomegranate and vitamin E from avocado. In general, it is recommended to take in a wide variety of nutrients, so enjoy trying them all!
Antioxidant juice with berries
At first glance, the average berry may not look that impressive; in the wild, you often easily overlook them. But anyone who has studied a little about antioxidants, vitamins and bioactive compounds knows that berries are actually a source of antioxidants that can provide excellent support for your health. Not for nothing are several types of berries well represented in our overview of the healthiest fruits. Most berries are rich in the antioxidant vitamin C. In addition, they contain many different bioactive compounds, such as flavonoids.
Sapje with blueberries and blackberries
The blueberry is widely praised for its high concentration of antioxidants. It contains vitamins C and E, among others, and is also a good source of fiber. Blueberry has a mild, sweet taste that is easy to combine. Therefore, blueberry should not be missing from this list of antioxidant-rich juice recipes. Add to that the antioxidants from blackberries and you have a juice rich in antioxidants!
Supplies for a 1-person juice
2 handfuls of purple pointed cabbage
2 handfuls (wild) blackberries
1 handful (wild) blueberries
1 fresh sweet apple
1/2 purple beet
1 (wild) dandelion
Preparation
Remove the outer leaves from the pointed cabbage. Cut the rest of the pointed cabbage and juice two handfuls in the juicer.
Wash the blackberries and juice them in the juicer.
Wash the blueberries and juice them in the juicer.
Remove the stem from the apple and juice the apple, including the core with seeds.
Scrub and wash the beet thoroughly and cut into wedges. juice the beet, including stems, in the juicer.
Juice the dandelion in the juicer
Cranberry orange juice
Like many berries, cranberries are an excellent source of vitamin C. This recipe also includes orange, for another extra dose of this well-known antioxidant. The flavor of these two sour fruits is softened by carrot and sweet potato, which also immediately add beta-carotene to this healthy juice. Fresh ginger and cinnamon add a delicious twist, and immediately add even more beneficial nutrients.
Supplies for a 1-person juice
15 cranberries
1 carrot
1/2 orange sweet potato
1 orange
1 piece of orange peel
1 scoop of fresh ginger
1/4 tsp cinnamon powder
Preparation
Juice the cranberries in the juicer.
Remove the ends of the carrot, cut the carrot into small pieces and juice them in the juicer.
Scrub and wash the sweet potato thoroughly, cut it into smaller pieces and juice it in the juicer.
Juice the orange without the peel but with the white rim in the juicer.
Juice the orange peel segment in the juicer.
Sapje the ginger with peel and all in the juicer.
Add the cinnamon powder and stir the juice well.
Antioxidant juice with pomegranate
Pomegranate can also be found in our list of the 10 healthiest fruits. Pomegranate is known for its wide variety of antioxidants and phytonutrients. This tasty fruit is a source of copper, among other things.
Pomegranate juice with red cabbage and pineapple
In the juice below, we combine pomegranate with red cabbage and pineapple, which together provide a dose of vitamin C. The beet juice provides an earthy undertone and contributes to the beautiful purple-pink color.
Supplies for a 1-person juice
3 handfuls of red cabbage
1 red beet
2 slices of pineapple
1/2 pomegranate
Preparation
Remove the outer leaves of the red cabbage. Cut the rest of the red cabbage and juice in the juicer.
Scrub and wash the beet thoroughly, cut into wedges and juice in the juicer.
Sapje the pineapple slices with peel and all in the juicer.
Juice the pomegranate without the hard skin but with the white rim in the juicer.
Pomegranate juice with white cabbage and grapes
In this pomegranate juice recipe, we combine this healthy fruit with white cabbage for a hearty dose of vitamin C. The carrot makes this juice nice and creamy, while the white grapes soften the flavor. The ginger provides a spicy twist and you can also benefit from the health benefits of ginger!
1 handful of white cabbage
1 carrot
1/2 pomegranate
10 white grapes
1 scoop of fresh ginger
Preparation
Remove the outer leaves of the white cabbage. Cut the rest of the white cabbage and juice in the juicer.
Remove the ends of the carrot, cut the carrot into small pieces and juice them in the juicer.
Juice the pomegranate without the hard skin but with the white rim in the juicer.
Sapje the grapes with stone and all in the juicer.
Sapje the ginger with peel and all in the juicer.
Avocado smoothie full of antioxidants
When you think of antioxidants, you probably think of avocado. Rich in vitamin E, it also contains many other healthy nutrients, including antioxidants such as copper and vitamin B2. Avocado is 30% unsaturated fat, which makes it more suitable for a smoothie than a juice. In the smoothie recipe below, we add spinach and sunflower seeds, among others, to boost its vitamin E content a bit more.
Sunflower seeds also contain copper, selenium and zinc, giving you a nice variety of antioxidants. To liquefy the smoothie, we use almond milk. You can buy that or make your own, depending on how much time you have. Almonds are also rich in antioxidants such as vitamin E and copper. With lime, we make this smoothie nice and fresh and also add vitamin C. The banana provides a sweet undertone and extra creamy texture. You can also use this smoothie for breakfast if necessary.
Supplies
½ avocado
½ banana
juice of half a lime
100 grams of washed spinach
handful of sunflower seeds
200 ml almond milk
1 teaspoon (manuka) honey
Preparation
Cut the avocado into two halves and remove one half by turning it a quarter turn. Scoop the flesh loose from the skin and put it in your blender.
Peel the banana, cut it in half and put one part in your blender.
Squeeze half a lime and add the juice to the mixture.
Add the spinach, sunflower seeds and honey.
Pour in the almond milk and blend until evenly smooth. If necessary, add more almond milk if the smoothie has become too thick. Add more honey if necessary for a sweeter taste.
Want to enjoy the health benefits of juices with antioxidants, but don’t have time to make them yourself? Then order them easily and quickly at Sapje. A wide variety of berries can be found, for example, in our Antioxidant shot. This also contains pomegranate and cranberry, among others. Antioxidant bombs can also be found in our ginger shot and Ron’s juice.
Pomegranate is also in the Hydrate and Recover juices, among others. Our Protein Smoothie has avocado in its base. With these juices, shots and smoothies, you still get a whole range of antioxidants. Because we freeze them immediately after preparation, they are preserved naturally. All you have to do is thaw them and drink them. Try it now!
Do you ever lie tossing and turning in your bed? Or wake up tired in the morning? Then you’re not the only one. Many people experience problems sleeping. But did you know that there are several things you can do to improve your sleep? In this blog we give you practical tips that you can apply to sleep better and wake up rested in the morning.
Why is sleep important?
You probably recognize it. After a night of poor sleep, you feel less energetic, are more irritable and concentrate a lot harder. Good sleep is crucial for your body to function optimally. Sleep not only helps you get through the day full of energy, but is also important for such things as your immune system, memory function, regulation of emotions and recovery of your tissues and muscles. An adult person needs about 7-9 hours of sleep per night(1). But not only is the amount of sleep important, so is the quality. The tips below can help you boost your sleep.
Tip 1: Provide a pleasant sleeping environment
A good night’s sleep starts with a nice sleeping environment. By making your bedroom as comfortable as possible, you ensure that external factors cannot affect your sleep. This starts with a good bed, with a comfortable mattress and nice pillow that suits your body and sleeping position. Also make sure your room is cool and dark enough, for example by using blackout curtains or a sleeping mask. Noise pollution can also hinder your sleep. If you sleep in a noisy environment, consider using earplugs. In summary, then, you can pay attention to the following points:
Comfortable bed
Pleasant temperature (between 16 and 20 degrees Celsius)
Dark Room
Avoid noise
Soothing decor
Tip 2: Create a sleep routine
Make sure you go to bed around the same time every night and get up around the same time in the morning, including weekends. This helps your body develop a regular sleep-wake rhythm. An irregular sleep pattern has been associated with reduced sleep quality in several studies(2,3).
Tip 3: Relax before sleeping
In the hour before you go to sleep, try to prepare for the night. For example, take a warm bath, read a book or do a meditation exercise(4,5,6). This way, your body and brain can settle down before you go to sleep. Especially during busy and stressful periods, this can potentially improve the quality of your sleep and ensure that you wake up more rested.
Tip 4: No screens before sleeping
When your eyes are exposed to a lot of light at night, it can negatively affect your sleep. This is because light can reset your internal biological (circadian) clock and inhibit the release of the sleep hormone melatonin(7, 8). This makes you less likely to fall asleep and the quality of your sleep is lower. In particular, blue light with a wavelength between 450 and 480 nm has this effect. The screens of our phones, laptops, tablets and TVs, for example, emit relatively large amounts of this blue light. Therefore, try to use as few screens as possible in the hours before you go to sleep.
There is evidence that using special blue-light-blocking glasses with orange lenses can reduce blue light exposure(9). Also, devices often have a night mode that you can turn on so that the screen emits less blue light. Still, the best advice remains not to use screens at all before sleeping. Other light intensities may have less impact than blue light, but they still affect your sleep. In addition, using screens often causes a lot of brain activity, which doesn’t help your sleep either.
Tip 5: Eat healthy and varied meals
What you eat also affects your sleep. In short, those who eat healthy sleep better. In addition, there are a number of specific things you can pay attention to in order to support your sleep:
Provide a good structure. An irregular eating pattern is linked to decreased sleep quality. Nutrition plays an important role in the regulation of your biological clock(10). A good structure helps your body determine when it is time to go to sleep.
Eat enough. Eating too much, as well as too little, can negatively affect your sleep quality. Make sure you listen to your body and eat when you are hungry.
Eat plenty of carbohydrates. A diet high in carbohydrates seems to help you fall asleep faster(11). However, it is important to make sure you choose enough carbohydrate sources throughout the day that are high in healthy nutrients, such as whole grain pasta, brown rice and potatoes.
Eat plenty of protein. A high protein intake can possibly also contribute to your sleep quality(12). Protein can be found, for example, in fish, meat, egg, legumes, tofu and nuts.
Eat plenty of fruits and vegetables. Fruits and vegetables are full of important vitamins and minerals that help your body stay healthy and fit. Vitamins C and B11 and the minerals iron and magnesium also help reduce fatigue.
Tip: Do you struggle to eat enough fruits and vegetables daily? Then our vegetable juices, including our red beet juice, are really for you. Also check out our ginger shots, such as our ginger shot, or our smoothies and soups. In fact, these are packed with fresh organic fruits and vegetables. After preparation, they are immediately frozen in the shock freezer to ensure optimal preservation of the healthy nutrients.
Tip 6: No caffeine before sleeping
Caffeine can make you less likely to fall asleep and lower the quality of your sleep(13). Coffee is the main source of caffeine, but other drinks such as cola and energy drinks also contain caffeine. And did you know that chocolate, for example, also contains some caffeine? On average, it takes about 5 hours for your body to process half the amount of caffeine. But this varies a lot from person to person. Do you notice that you feel a lot of effects from caffeine? Try not to take any more caffeine after 12:00 noon. This way you make sure your body has processed all the caffeine before you go to sleep.
Tip 7: Enjoy exercise and getting outside
Exercise and time spent outside daily also seem to influence our sleep. Several studies show a positive relationship between regular exercise and physical activity and the quality of your sleep(14). Being outside during the day may be beneficial to your biological clock(15). Exposure to daylight contributes to your sleep-wake rhythm. So go for a walk on your lunch break or meet up with a friend on the tennis court.
Resources
Mukherjee, S., Patel, S. R., Kales, S. N., Ayas, N. T., Strohl, K. P., Gozal, D., & Malhotra, A. (2015). An official American Thoracic Society statement: the importance of healthy sleep. Recommendations and future priorities. American journal of respiratory and critical care medicine, 191(12), 1450-1458. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5442970/
Phillips, A. J., Clerx, W. M., O’Brien, C. S., Sano, A., Barger, L. K., Picard, R. W., … & Czeisler, C. A. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific reports, 7(1), 3216. https://www.nature.com/articles/s41598-017-03171-4
Finucane, E., O’Brien, A., Treweek, S., Newell, J., Das, K., Chapman, S., … & Devane, D. (2021). Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial-an online, pragmatic, randomized trial. Trials, 22, 1-13. https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-021-05831-3
Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5-16. https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/nyas.13996
Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and Environment, 132, 11-20 . https://www.sciencedirect.com/science/article/abs/pii/S0360132318300325#:~:text=Complete%20darkness%20is%20optimal%20for,improving%20sleep%20quality%20at%20altitude.
Van der Lely, S., Frey, S., Garbazza, C., Wirz-Justice, A., Jenni, O. G., Steiner, R., … & Schmidt, C. (2015). Blue blocker glasses as a countermeasure for alerting effects of evening light-emitting diode screen exposure in male teenagers. Journal of Adolescent Health, 56(1), 113-119. https://www.jahonline.org/article/S1054-139X(14)00324-3/fulltext
Tahara, Y., & Shibata, S. (2014). Chrono-biology, chrono-pharmacology, and chrono-nutrition. Journal of pharmacological sciences, 124(3), 320-335.
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of behavioral medicine, 38, 427-449. https://pubmed.ncbi.nlm.nih.gov/25596964/
