Spring has started and that means many delicious and healthy vegetables are back in season. The ideal time to vary with vegetables and maybe even discover new varieties! Below we list our favorite spring vegetables and explain how they support your health.
All vegetables are healthy, but each one contains a different combination of nutrients. By alternating between different types of vegetables, you ensure that you get a good amount of all the vitamins and minerals from vegetables. Choosing seasonal vegetables more often can help with this. Moreover, vegetables that are in season are often a lot more durable and cheaper than other vegetables. And also nice to know: when vegetables are in season, the taste is at its best!
1: Asparagus
Spring is the season of asparagus. The “white gold,” as this special vegetable is also called, has a mild but very distinctive taste. Because white asparagus grows underground, in the dark, it retains its beautiful white color. With the green variety it works the other way around. These grow above ground and owe their color to the sunlight that shines on them. Green asparagus has a slightly stronger taste than white asparagus and, unlike white asparagus, does not need to be peeled.
Both white and green asparagus are full of vitamin C. This vitamin is involved in many different important functions in your body. Among other things, vitamin C has a positive influence on your immune system and contributes to the formation of collagen which is important for your bones and skin. Vitamin C also has a function as an antioxidant, helping to protect your healthy cells and tissues from influences of UV radiation and air pollution. Green asparagus is also another good source of vitamin B1, which is good for your heart and nervous system, among other things.
2: Rhubarb
Rhubarb is also a true spring vegetable. In fact, the rhubarb season runs from late March through July, with May being the peak month. The rhubarb plant is a beautiful sight with its beautiful green-red stems and large dark green leaves. Rhubarb has a fresh-sour taste and is often used in sweet dishes. Because of this, rhubarb is often mistakenly thought of as a fruit.
Rhubarb is a good source of fiber and is packed with vitamin K and the mineral potassium. Among other things, vitamin K is important for maintaining strong bones and aids in the normal clotting of your blood. Potassium is beneficial for your blood pressure and supports the normal functioning of your muscles and nervous system.
Please note that only the stalks of the rhubarb are edible. This is because the leaves contain the substance oxalic acid, which is toxic to us.
3: Spring onion
Of course, the spring onion has its name for a reason. This young, immature onion is harvested early. Spring onion has a mild flavor somewhat reminiscent of leeks. You can cut the green stems of the spring onion into rings and then eat them raw, for example in salads, or incorporate them into hot dishes, such as sauces or soups.
You can also very easily re-grow spring onion yourself. To do this, cut off the butt and roots of a spring onion (about 5 cm) and then place it upright in a container with water. You then leave this in a sunny spot and within a few days a new bunch of crisp spring onions will emerge!
Spring onion is incredibly rich in vitamin K. With 36 grams of this vegetable, you already have the recommended daily allowance of 70 µg of vitamin K.
4: Broccoli
Broccoli is a variety of cabbage available from May. You can recognize it by its green flower buds and thick stems. Broccoli has a nice crunchy texture and mild, slightly sweet and at the same time earthy taste.
Broccoli is full of healthy nutrients. It contains a lot of fiber and is rich in vitamins B11 (folate), C and K. Vitamin B11 contributes, among other things, to extra energy during fatigue and helps in the normal functioning of your immune system. In addition, vitamin B11 is especially important during pregnancy because it supports the growth of the unborn child.
5: Celery
Celery is in season starting in mid-May. The crisp stalks of this popular vegetable have a fresh, spicy flavor. With celery you can go in any direction. It is delicious in stews and sauces, but also a delicious addition to salads, not to mention you can also make delicious celery juice from it!
Among other things, celery provides you with lots of beta-carotene, which can be converted in your body to vitamin A, a nutrient good for your eyesight, immune system and skin. In addition, celery is rich in vitamins C and K and contains a nice amount of the mineral potassium.
Spring vegetables in our juices
You’ll also find a lot of these spring vegetables in our juices, shots and soups. For example, our refreshing Hydrate juice contains rhubarb and our juices Support and Fuel are packed with celery. Tomatoes, of course, are an indispensable ingredient in our tomato juice and tomato soup! Broccoli, on the other hand, can be found in our Detox juice.
Has the arrival of spring also motivated you to exercise outdoors? With these 5 tips, you’ll enjoy your outdoor workout even more! Exercising regularly is generally already a gift to your health. Research on the benefits of outdoor exercise suggests that your health benefits from outdoor exercise(1). Exercising outdoors would be especially beneficial for your mental well-being and positively affect your mood, for example(2).
Exercising in a natural environment is also an excellent way to reduce stress. Participants in the study on the benefits of exercising outdoors reported that they were more likely to repeat their workout regularly than if they had to do it indoors(3). And it’s precisely that regularity that you need to take full advantage of the benefits that exercise can bring. It is precisely repetition that improves fitness and stronger muscles. Would you also like to exercise outside this spring? These 5 tips will help you get the most out of your workout outdoors!
1. Don’t dress too warm when exercising outside
Exercising outside becomes a lot more enjoyable when you wear the right clothing. When you just step out the door, the outside air can sometimes still feel fresh. Once you get moving, however, you’ll notice that your body warms up quickly. A little sweating is part of the job, but if you perspire unnecessarily, it can be detrimental to your athletic enjoyment. Clammy clothing does not feel comfortable and limits your freedom of movement. Therefore, do not dress too warmly when exercising outdoors. Unsure about the right outfit and have the opportunity to take something off halfway through your workout? Then opt for thin layers. Are you going for a workout where you don’t sweat a lot, like gentle yoga in the park? Then natural materials like organic cotton are quite suitable. Tencel (or lyocell) and modal are also nice and airy. Do you have cardio on the schedule and are going to exert yourself vigorously? Then there is a greater chance of heavy perspiration and materials that wick moisture away from your skin and/or dry quickly are often more comfortable. Cotton can become very moist and feel heavy and sticky. Tencel does dry a bit faster than cotton. Synthetic materials such as polyester or nylon wick away your perspiration even better and are therefore widely used for sportswear. Would you still prefer a natural material that can wick away moisture well? Then try thin merino wool. This absorbs moisture extremely well and won’t feel wet on your skin when you sweat.
2. Start with a good warm up when you exercise outdoors
A good warm up is always important; whether you exercise indoors or outdoors. If you exercise outside on cooler days, it is extra important to warm up your muscles a bit beforehand. Spend at least 5 to 10 minutes warming up and stretching your muscles. Research has shown that warming up before exercising can significantly reduce the risk of injury(4).
Stretching can also improve your flexibility and make you feel more free to move. Also, warming up promotes your circulation and oxygen transport. Results from another study additionally suggest that your performance also improves when you are properly warmed up before exercise(5). A smaller chance of muscle soreness is another benefit of a good warm up. That may make you more likely to feel like exercising outside again soon!
3. Build up outdoor exercise slowly
Do you want to exercise outdoors this spring, but haven’t done much exercise lately? Build up your outdoor exercise slowly. It’s great if you’re motivated, but if you set the bar too high for yourself, chances are you won’t last long. Give yourself time to build up fitness so that you don’t become completely exhausted and discouraged right away. Building up outdoor exercise slowly is also better for your muscles and joints, helping you avoid injury. Perhaps you have a specific goal in mind with your intention to exercise outdoors, such as participating in a half marathon later in the year. If so, you can very easily create a schedule to build up your workouts. Start from when you want to reach that goal and work back in time step by step to the present. That way you can better see how many miles of running you should start with, and when you can increase the number ever so slightly. Be realistic in your goals and, if necessary, ask for help from an expert if you have doubts about whether your body can handle something. That way you avoid disappointment and keep outdoor exercise fun and healthy!
4. Drink plenty of water
Drinking enough water is always important when you exercise. If you exercise outdoors, especially if it is hot or sunny, staying hydrated is extra important. Drinking enough water before, during and after exercising, for example, can help prevent overheating and sunstroke. When you are well hydrated, you can sweat easily, which helps your body dissipate excess heat. But water does much more for your body than maintain your body temperature. For example, drinking enough water also helps
keeping your joints supple
digesting of food
waste removal
transport nutrients through your blood
protecting your brain and vertebrae from shock
Reason enough, then, to always keep a bottle of water handy! Would you like to support your sports performance with the right nutrition? Then read about what you can best eat and drink before, during and after exercise. Sapje also has special juices and smoothies for athletes, such as the red beet juice, protein smoothie, hydrate juice and recover juice. Tasty, natural and healthy!
5. Keep outdoor exercise fun for yourself
As mentioned, exercising outside can already bring many additional benefits that make it more enjoyable than exercising indoors. You may get a better mood and more energy from exercising outdoors. You may also enjoy it extra because of the beautiful surroundings, the sunlight and the fresh breeze on your skin. Still, you may also get used to this after a while. Then it may be necessary to make sure that exercising outdoors remains fun. Variety is an important factor here. For example, if you go biking, walking or running, choose a different route every now and then so you see something new. Or choose a different workout than usual and go for a circuit workout, for example, or a HIIT workout. The article “Outdoor Workouts” will give you some more inspiration for different workouts you can do outside. The right company can also make outdoor exercise more fun. Maybe there is a friend, family member or fun colleague who would like to join you!
Don’t be too hard on yourself, but at the same time keep challenging yourself enough to make sure outdoor exercise remains fun. A workout buddy can help you with that, too. Sports with a game element, which you can possibly do in larger teams, can also enhance your enjoyment of sports. Consider a game of soccer or basketball outside, or go beach volleyball or frisbee. The more fun you have playing sports outdoors, the more likely you are to continue it!
Sources:
Gladwell, V., Brown, D. G., Wood, C., Sandercock, G., & Barton, J. (2013). The great outdoors: how a green exercise environment can benefit all. Extreme physiology and medicine, 2(1). https://doi.org/10.1186/2046-7648-2-3
Bowler, D. E., Buyung-Ali, L. M., Knight, T. M., & Pullin, A. S. (2010). A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health, 10(1). https://doi.org/10.1186/1471-2458-10-456
Coon, J. T., Boddy, K., Stein, K., Whear, R., Barton, J. S., & Depledge, M. H. (2011). Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 45(5), 1761-1772. https://doi.org/10.1021/es102947t
LaBella, C. R., Huxford, M. R., Grissom, J. E., Kim, K., Peng, J., & Christoffel, K. K. (2011). Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools. Archives of pediatrics & adolescent medicine, 165(11), 1033. https://doi.org/10.1001/archpediatrics.2011.168
Fradkin, A., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of Warm-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140-148. https://doi.org/10.1519/jsc.0b013e3181c643a0
Now that the days are getting longer, the temperatures higher and the winter dip has been overcome, outdoor exercise is becoming more and more appealing. Have you been making resolutions to get some more exercise for some time, but haven’t gotten around to it in recent months? Turn those spring jitters into healthy habits and try these 5 outdoor workouts! All five of them need cost little to nothing, as you use your own body, what you find outside and possibly some simple tools.
Several of these outdoor workouts are also great if you have little free time. In addition, this immediately gets you a nice dose of fresh air and daylight, which is conducive to your health and energy. Read on and discover these 5 outdoor workouts!
1. Running outdoors remains a great workout
Running is an excellent form of exercise. Not only does it train different muscle groups, your fitness can also improve by leaps and bounds if you run regularly. Running is not only good for your body, but also for your mind. For example, running produces hormones that make you feel good, such as endorphins. It’s nothing short of a “runner’s high”! But running outdoors brings additional health benefits. For example, participants in a study who went running outside reported that they had more energy, felt less depressed and were more likely to repeat their workout(1). Results from another study suggest that running outside leads to better performance than running on a treadmill indoors(2). So lots of benefits, and running outdoors is also easy to accomplish. You don’t need much for it except a pair of decent running shoes, comfortable clothes and a little good courage. Still, would you like some guidance to build up your running properly? Then there are several running apps designed specifically for this purpose. What’s still holding you back?
2. Jumping rope outside
Jumping rope outside is another workout you can easily start. A jump rope doesn’t have to cost much, and you also don’t need much space to jump rope. Jumping rope is excellent for fitness and helps you burn calories and possibly lose weight, according to a study of overweight young people(3). Moreover, you train many different muscle groups when jumping rope, including your legs (calves, thighs and buttocks), arms (biceps and shoulders) and abdominal muscles. Another study suggests that jumping rope is also a good way to promote bone density in your legs(4). The jolts that pass through your bones with each landing can cause your bones to get stronger, just as your muscles get stronger when you put them to the test.
Results from another study show that jumping rope is also beneficial to your overall balance and coordination. Moreover, jumping rope is very intense; you’ll find that it speeds up your heart rate in a short period of time, so you don’t necessarily have to do it for a long time in a row to feel the effect. Thus, you can easily integrate skipping rope into your daily activities. Ideal if you have little free time but still need some exercise. Interrupt your homework session for ten minutes of skipping rope in your backyard and you’re good to go! Of course, you can also jump rope outside as part of a broader HIIT workout. Read on quickly!
3. Do HIIT workout outside
For those who didn’t already know; HIIT stands for High Intensity Interval Training. HIIT includes different types of intense workouts that you alternate with periods of low effort. Jumping rope, sprinting or cycling can all be used for a HIIT workout. A HIIT workout lasts an average of 10 minutes to half an hour. For example, an outdoor HIIT workout can consist of cycling as hard as you can for half a minute, possibly with your bike in gear where the pedaling is heavier. Then you cycle slowly for several minutes, pedaling only very lightly. Then you cycle fast again for another half minute, and so on.
You repeat these steps about five times, depending on how much time you have. The same applies to sprinting or jumping rope; you alternate short bursts of great effort with several minutes of light effort, and repeat this several times. You can also alternate the different forms of exertion, of course. The idea is that your heart rate keeps accelerating and then slowing down a bit. According to some sources, interval training is actually the most ideal for your health(5). This workout is great for you if you don’t get much exercise due to lack of time. In fact, you can experience many health benefits from HIIT workouts in a short period of time.
One study found that a HIIT workout can produce the same results as a longer workout with continuous, less intense effort(6). Participants also reported that they enjoyed the HIIT workout more. Add to that the added benefits of doing a HIIT workout outdoors – the sun’s rays, singing birds and fragrant flowers, for example – and you have a workout that is not only very effective, but also fun!
4. Doing a circuit training workout outside
Circuit training is another time-saving workout that is excellent to do outdoors. In many places there are special outdoor courses for circuit training, but you can also very easily find a good spot on your own. In circuit training, you do a series of different exercises, about eight to 10, training a different major muscle group each time, with only a few minutes of breathing time in between. You can think about push-ups, pull-ups, squats, sit-ups, and so on. Thus, with circuit training, you can undergo a whole-body workout in as little as half an hour.
You can do a circuit workout in different ways, either based on duration or on number of repetitions. For example, you do each exercise for one minute, before resting for two minutes and moving on to the next one, or you do an exercise, for example, 10 times, rest for two minutes, and then move on to the next one. See what works for you! Circuit training is a great way to get a stronger body and better fitness. If you do circuit training outdoors, you get the benefits of being outdoors on top of that, such as better health and mood(7).
5. Bodyweight workouts for outdoors
Bodyweight workouts have been around for a long time, but are still popular. Here you basically use only your own body weight, plus possibly some everyday tools, such as a chair or bench. Examples of bodyweight exercises include push-ups, sit-ups and squats. If you’re not in great shape and are dreading a crowded gym full of fit people and complicated machines, a bodyweight workout outside in a quiet spot is sure to be a relief for you. There are several variations to make them a little easier if your muscles aren’t as strong yet.
For example, you can do push-ups standing upright against a wall instead of on the floor, to name just one example. An advantage of bodyweight workouts over exercises with weights is that they usually train several muscle groups at once, in a way that is similar to your daily activities. As a result, the muscle strength you build with them can also be considered more “functional,” as opposed to exercises with weights in which you always load a single muscle group. For example, you’ll notice more quickly that you can carry the groceries, the laundry basket or your baby more easily.
By doing your bodyweight workout outside, you make this form of exercise extra enjoyable for yourself. Want to learn more about the benefits of bodyweight workouts and need inspiration for exercises? Then check out this comprehensive article!
The best outdoor workout is the workout you enjoy doing!
The more you enjoy a workout, the more likely you are to do it more often, according to research(8). If you enjoy a workout enough to repeat it regularly, you’ll reap the health benefits it offers faster and more. Through repetition, your muscles slowly get stronger and stronger and your fitness improves. The exercises then become easier and easier for you, and seeing results naturally works to motivate you as well. Especially if you combine exercise with good nutrition and healthy juices. Is one of the above outdoor workouts starting to bore you? Then try another from the list, for much-needed variety.
This also keeps your workouts fun. It can also be very helpful to meet up with friends, family members or colleagues outside before your workout. This way you combine exercise, being outside and social contact; all important factors for your physical and mental health! Doing your workout outside when the sun is shining will also help your body produce extra vitamin D, which is necessary for good health. Vitamin D supports your immune system, bones and normal muscle function, among other things. Reason enough, then, to do your workout outside this spring!
Resources
Alansare, A. B., Alford, K. L., Lee, S., Church, T., & Jung, H. S. (2018). The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults. International Journal of Environmental Research and Public Health, 15(7), 1508. https://doi.org/10.3390/ijerph15071508
Coon, J. T., Boddy, K., Stein, K., Whear, R., Barton, J. S., & Depledge, M. H. (2011). Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 45(5), 1761-1772. https://doi.org/10.1021/es102947t
Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. (2015, November 24). PubMed. https://pubmed.ncbi.nlm.nih.gov/26664276/
Kong, Z., Fan, X., Sun, S., Song, L., Shi, Q., & Nie, J. (2016). Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial. PLOS ONE, 11(7), e0158589. https://doi.org/10.1371/journal.pone.0158589
Lakicevic, N., Gentile, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence? Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.577522
Peserico, C. S., & Machado, F. S. (2014). Comparação entre desempenhos de corrida time trial realizados em pista e esteira. Revista Brasileira De Cineantropometria E Desempenho Humano, 16(4), 456. https://doi.org/10.5007/1980-0037.2014v16n4p456
Seo, K. (2017). The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in 20’s. Journal of Physical Therapy Science. https://doi.org/10.1589/jpts.29.1348
White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and well-being. Scientific Reports, 9(1). https://doi.org/10.1038/s41598-019-44097-3
Just as nature awakens after a long winter, your health can also blossom this spring. Use that fresh spring energy and these 5 tips to support your health.
Time for new beginnings: here’s how to get into spring healthy!
With spring, nature makes a new beginning. The first flowers raise their heads above the ground, buds appear on the trees and animals come out of hibernation. Your body and mind are also slowly but surely coming out of winter mode, especially now that the days are getting longer and there is more daylight. While some welcome the light, warmth and energy of spring with open arms, others also face some challenges. For example, do you suffer from spring fatigue or spring fever, or are you prone to hay fever? Then the arrival of spring is not all good news. Whatever your situation, the following 5 tips will get you through spring healthily!
1. Get more exercise for a good start to spring
With the arrival of spring, the days are getting longer and the temperatures higher. Did you make resolutions at the beginning of the year to get outside more often and/or exercise more? Then make smart use of the milder spring weather to put your money where your mouth is, if little else. According to research, the increase in daylight in spring can cause your body to produce more dopamine, a neurotransmitter associated with motivation, attention, pleasure and good mood(1). Therefore, you are more likely to achieve your health goals in spring, so what are you waiting for? Get outside and get moving! This will give you new energy, help your body produce vitamin D from sunlight and also help you get rid of those excess winter pounds, should that be desired.
Spring fatigue or spring fever
If you suffer from spring fatigue, getting moving might be the last thing you feel like doing. Nevertheless, it is a good idea to go outside and treat yourself to some extra exercise. In fact, many of the tips for overcoming winter blues also work very well with spring fatigue, as the causes and symptoms are similar. Both result from sensitivity to the change of seasons. Instead, do you suffer from “Spring fever,” which makes you more likely to be a bit hyperactive and have trouble sleeping? Then walking, biking or running outside can be the perfect way to get rid of that extra energy somewhat. Other work outs also become extra fun if you do them outside in spring. With sleep problems, though, it’s best to schedule strenuous exercise for a time earlier in the day, rather than in the evening. Are you prone to hay fever? Then also read the tips at point 4 in this blog, so you can still take advantage of that outdoor exercise!
2. Keep sunscreen handy
The spring sun can already be quite powerful. Therefore, make sure you properly protect your white winter skin from sunburn. If necessary, check what skin type you have and what sun protection is necessary and invest in an appropriate sunscreen; preferably with natural filters(2). Even on cloudy days, the sun’s UV rays can cause skin damage. Cover your skin with long sleeves or long pants if necessary, and wear a hat with a wide brim. If necessary, check the UV radar to see what the sun strength will be before you head out(3).
3. Bring spring into your home
Of course, you don’t have to enjoy the benefits of spring only outside. There are several ways to bring the positive energy of spring into your home. A big spring cleaning is a tradition in many cultures for a reason. This is another way to make a new beginning. As the sunlight pours through the windows, you suddenly notice how dirty they are, and how dusty your furniture has become. In addition, you may see all sorts of things that you are no longer going to use (for now). Put them away, or give them away to charity. If necessary, replace them with things that can enhance your enjoyment of spring, such as a bowl of spring fruit or a beautiful bunch of spring flowers. This fruit calendar lists spring fruits that you can make nice lemon juice and pineapple juice from. Replace your winter clothes with spring clothes, and your winter comforter for a lighter version. Let that fresh spring breeze blow through your home and see how much energy it gives!
4. Be ahead of hay fever
If you are predisposed to hay fever, you may suffer from it as early as February or March, when it gets warm early in the year. The trees will start blooming earlier, which means more and more pollen will be in the air. Do you have plans to go outside? Then check the hay fever radar first to see how much pollen is in the air so you can take measures if necessary(5).
Keep pollen at bay
In general, sunny days with more wind cause more hay fever symptoms. Then there are more pollen in the air and they spread faster. With these tips, you can keep pollen at bay:
Keep doors and windows closed
If necessary, use an air purifier with a good filter
Don’t dry your laundry outside
Stay inside if you can, or:
Wear sunglasses that seal your eyes tightly, and/or a mouth mask. You can also smear an oily cream or ointment around your nose so the pollen will stick to it instead of entering your nose.
If necessary, use a nasal spray against hay fever
Wash your hands regularly or even take a shower and wash your hair if you have been outside. In case of severe hypersensitivity to pollen, you may also want to put on clean clothes. This will prevent you from walking around all day with residual pollen on your body, hair or clothes.
If necessary, use a spray of saline solution to cleanse your upper airways
Hay fever and nutrition
Because your mucous membranes produce extra mucus when you suffer from hay fever, it is smart to avoid foods that promote mucus production as much as possible. For example, it can help to eat less dairy, and less sugary foods. Some fruits and nuts can also worsen your symptoms, including hazelnuts and apples(6). There are also fruits and vegetables that can reduce hay fever symptoms, such as asparagus, broccoli, garlic, onions, pineapple and kiwi. There are also people who experience relief from their hay fever symptoms if they drink certain types of herbal teas or juices, such as licorice tea, ginger tea or nettle tea. Allow the tea to steep for at least eight minutes to reap the full benefits. Everyone is different, of course, so try carefully what works for you!
5. Start spring with a detox
Besides your home, you can also support your body with a detox treatment*. This is immediately a good opportunity to let go of all your unhealthy habits. Follow a juice cure, for example, and avoid cigarettes, alcohol and other unhealthy things. This will spare your organs for a while. You get a lot of vitamins and minerals. These healthy nutrients support your immune system1 and overall vitality. With a good overall vitality you will soon be bouncing through spring like a foal!
Novio Design – Ton Haex (n.d.). Hay fever radar informs about hay fever and pollen forecasts. Hay fever radar. https://www.hooikoortsradar.nl/
Tsai, H. L., Chen, K. C., Yang, Y. K., Chen, P. S., Yeh, T. L., Chiu, N. T., & Lee, H. C. (2011). Sunshine-exposure variation of human striatal dopamine D2/D3 receptor availability in healthy volunteers. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 35(1), 107-110. https://doi.org/10.1016/j.pnpbp.2010.09.014
1 Read more about which vitamins and minerals in our juices can support your immune system here .
A well-functioning immune system helps keep your body healthy and strong. Miracle cures to “boost” the function of your immune system unfortunately do not exist, even though this is often claimed. Fortunately, there are certainly a number of things you can do yourself to support your immune system. In this article we will tell you more about them.
What is your immune system?
Our body has a special defense system against harmful outside invaders such as bacteria, viruses and parasites: the immune system. This is a complex system made up of many different cells, tissues and organs that work together precisely.
How well your immune system works depends on several factors, such as your predisposition and age, as well as your lifestyle. You can influence the latter. By living a healthy life, you can give your immune system a helping hand. Below are 7 tips to improve your lifestyle and give your immune system optimal support.
Tip 1: Get enough sleep
During your sleep, many strictly regulated processes take place that are important for the balanced functioning of your immune system (1). If you don’t sleep enough for an extended period of time, this can reduce the function of your immune system. So a good night’s sleep is essential for your immune system to function optimally.
Yet sleeping well is a challenge for many people. Especially during busy periods of high stress, it can be difficult. An adult needs about 7-9 hours of sleep per night. The tips below can help you improve your sleep (2,3):
Go to bed around the same time every day and also get up at the same time
Do not drink coffee or alcohol in the evening
Make sure the room is dark, cool and quiet
Try to get plenty of exercise during the day
Don’t take naps during the day
Do not use screens (laptop, phone, etc.) starting an hour before you go to sleep
Try to do something relaxing in the hour before you go to sleep, for example, read a book or do puzzles
Tip 2: Sports and exercise
Regular exercise has a positive effect on your immune system (4). Exercise can improve the activity of several important immune cells, as well as contribute to the exchange of immune cells between your bloodstream and tissues. Several studies have actually found a link between moderate-intensity exercise and a reduced risk of disease (5, 6). Don’t overdo it, because excessive exercise and sports can actually negatively affect the function of your immune system (4).
Tip 3: Reduce stress
While acute stress can help you in emergency situations, long-term stress actually has a negative effect on the functioning of your body processes, including your immune system. When you experience a lot of stress for an extended period of time, your immune system can function less well (7). Among other things, the disrupted release of the hormone cortisol is responsible for this.
Unfortunately, reducing stress is often easier said than done. Yet there are certainly things you can do yourself to create more relaxation in your life:
Maintain a healthy lifestyle (healthy diet, adequate sleep, etc.)
Create moments of rest in your day
Maintain social contacts
Makes time for hobbies
Make sure you spend some time outside every day
Meditation
Keep your home tidy
Create a structure in your day
Tip 4: Eat healthy and varied meals
Your diet also plays an important role in the functioning of your immune system. This is because to maintain optimal immune function, your body needs sufficient energy and essential nutrients (8). So by eating a healthy and varied diet, you can give your immune system a helping hand.
There are also a number of nutrients extra important for the normal functioning of your immune system. These include vitamin C, folate, copper, iron and zinc. In particular, fresh unprocessed foods such as vegetables, fruits, nuts, whole grains, fish and unprocessed meat contain many of these nutrients.
Do you find it difficult to eat enough fruits and vegetables daily? Then Sapje’s vegetable juices, smoothies, ginger shots, soups and detox can come in handy. These are full of fresh organic fruits and vegetables, and therefore contain a lot of vitamins and minerals that support your immune system.
Tip 5: Drink enough
Our body is made up of about 65% water. A good fluid balance is very important for all the processes in your body to work properly, including the functioning of your immune system (9,10). The general recommendation is to get 1.5 to 2 liters of fluid per day through drinking. If you exercise a lot or in high temperatures, you need more. Preferably choose water, tea and coffee without sugar.
Tip: Our juices can also contribute nicely to your daily fluid intake!
Tip 6: Quit smoking and limit alcohol
This probably comes as no surprise, but both smoking and drinking do not benefit your immune system. Both can mess up the functioning of your immune system, putting you at higher risk for various diseases (11,12).
Try to stick to a maximum of one glass of alcohol per day. For example, replace your drink with a 0.0% variety or go for a tasty juice😉
Tip 7: Get outside regularly
Getting outside to exercise daily is a good idea anyway. There is an additional reason: because sunlight is the main source of vitamin D. Your body can produce this vitamin itself when your skin comes in contact with sunlight. Vitamin D has a positive influence on your immune system. So an important vitamin to consider!
Because the sun in the Netherlands is low and shines little during the fall and winter months, it may be beneficial to consider supplemental vitamin D supplements during this period. For young children, the elderly, people with a tinted complexion, pregnant women and people who do not get out much, the recommendation is to take extra vitamin D year-round anyway (13).
Resources
Besedovsky, L., Lange, T., & Haack, M. (2019). The sleep-immune crosstalk in health and disease. Physiological reviews.
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, 23-36.
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.
Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of sport and health science, 8(3), 201-217.
Nieman, D. C., Nehlsen-Cannarella, S. L., Markoff, P. A., Balk-Lamberton, A. J., Yang, H., Chritton, D. B. W., … & Arabatzis, K. (1990). The effects of moderate exercise training on natural killer cells and acute upper respiratory tract infections. International journal of sports medicine, 11(06), 467-473.
Nieman, D. C., Henson, D. A., Gusewitch, G. A. R. Y., Warren, B. J., Dotson, R. C., Butterworth, D. E., & Nehlsen-Cannarella, S. L. (1993). Physical activity and immune function in elderly women. Medicine and science in sports and exercise, 25(7), 823-831.
Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58, 193-210.
Childs, C. E., Calder, P. C., & Miles, E. A. (2019). Diet and immune function. Nutrients, 11(8), 1933.
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Chishaki, T., Umeda, T., Takahashi, I., Matsuzaka, M., Iwane, K., Matsumoto, H., … & Nakaji, S. (2013). Effects of dehydration on immune functions after a judo practice session. Luminescence, 28(2), 114-120.
Qiu, F., Liang, C. L., Liu, H., Zeng, Y. Q., Hou, S., Huang, S., … & Dai, Z. (2017). Impacts of cigarette smoking on immune responsiveness: up and down or upside down? Oncotarget, 8(1), 268.
Szabo, G., & Mandrekar, P. (2009). A recent perspective on alcohol, immunity, and host defense. Alcoholism: Clinical and Experimental Research, 33(2), 220-232.
Nutrition Center (year unknown), Vitamin D. Accessed February 22, 2023. https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx
Are you suffering from a winter dip? Then read more about the causes and symptoms of a winter dip here. Also discover 7 handy tips to overcome your winter dip!
What is a winter dip?
You can speak of a winter dip when you suffer from a predominantly gloomy mood and a lack of energy in winter. If you suffer from depressive symptoms for at least two winters in a row, but not during the rest of the year, you may be suffering from winter depression, a more severe form of winter blues. In English, winter depression is also called seasonal affective disorder (SAD), indicating that it is a depression associated with the change of seasons. In this article, we describe the less severe but somewhat more common winter dip. We look at the causes and symptoms, but most importantly, what you can do to overcome your winter blues!
What are the causes of winter blues?
The exact causes of winter blues are not yet fully agreed upon by researchers. A winter dip is most likely caused by the decrease in daylight during the winter months. The days are shorter, reducing your exposure to daylight, plus the sun usually shines less often than in other seasons. In some people, this can trigger physical and mental effects that could explain the symptoms of a winter dip or winter depression.
Biological clock
According to some experts, your so-called biological clock can get confused during the dark winter months, affecting your sleep-wake rhythm, mood and energy levels, among other things. Your biological clock is not an organ, but consists of a group of neurons in your hypothalamus. Among other things, it influences when you feel awake and energetic, or sleepy and sluggish. In the winter months, disruption of the biological clock could cause you to feel sleepy even during the day and not feel like doing things.
Melatonin and serotonin
Some experts suspect that the dark winter months can disrupt the production of hormones such as melatonin (which affects your sleep rhythm) and serotonin (which affects your mood). That could also explain why you feel tired and a little down in the winter.
Psychological factors
In dark, cold and rainy weather, you may tend to stay inside more. This also affects your mood and energy levels and can lead to some of the symptoms of winter blues. After all, if you don’t leave your house much, you are also less exposed to daylight, fresh air, social contacts and exercise. This while these are important to feel fit, healthy and happy, especially in winter. One or more of these causes can lead to the symptoms of winter blues, or to a worse extent, winter depression.
What are the symptoms of winter blues?
If you experience the following symptoms during the winter months, you may be suffering from winter blues:
Feeling gloomy most of the time
Feeling tired and low on energy
Feeling listless and less inclined to do anything
Being irritable or more susceptible to stress
Sleeping too much and having more trouble getting up
Noticing changes in your diet and weight, for example, craving more carbohydrates
Winter depression is a worse and rarer version of winter blues and otherwise has the same symptoms as regular depression, but only occurs during the winter months. If you suffer greatly from this and struggle to function well in the winter, contact your doctor to discuss options for treating your winter depression. The tips below may not be sufficient then.
7 tips to overcome your winter blues!
1. Try to exercise a little more
Exercise is one of the best natural remedies for any dip. With exercise, your body automatically produces hormones that make you feel happier and more energized. Exercising outdoors has the added benefit of immediately exposing you to some extra daylight and fresh air. When you have a dip, it is sometimes difficult to get moving. Therefore, choose an activity that you really enjoy; it can also be dancing, or playing outside with children or pets. It also helps, for example, to go biking or hiking with friends or family members. Some extra social contact also counteracts your winter blues, and others can help you get into action.
2. Make sure you have regularity and rhythm
A winter dip can affect your sleep-wake rhythm. Some people have trouble falling asleep and/or difficulty getting up. Others prefer to sleep all day. The best advice in this case is to maintain a regular rhythm. Go to bed at set times and get up at set times. This promotes the quality of your sleep and therefore your mood and energy level during the day. Moreover, it allows you to get as much daylight as possible each day (provided you sleep when it’s dark and wake when it’s light). Don’t sleep much longer than necessary and prefer to go outside for a walk if you feel sleepy.
3. Try light therapy if you suffer from winter blues
Especially if you suffer from winter blues, regular exposure to daylight is essential. So try to go outside as much as possible, especially around noon, when sunlight is strongest. Being outside in daylight for at least 30 minutes daily can already reduce your winter blues, even on cloudy days. Sit near the window if you must be inside so you still catch natural light. Some days there is not enough daylight available. Then light therapy can help.
Daylight bulbs
Special daylight lamps are available for this purpose. They provide brighter light, with more different wavelengths, than regular lamps. In most cases, you need to sit in front of such a lamp for about 20 to 30 minutes to notice the effect. Generally, the morning is the best time for this. The light can trigger chemical reactions in your brain that can reduce your symptoms of winter blues. For some people, this form of light therapy is not appropriate. That may include people with eye conditions or people taking certain medications or herbs that make you more sensitive to light, such as antibiotics or St. John’s wort. Ideally, consult with your doctor before using a daylight lamp, also to see which lamp is best, what light intensity is appropriate for you and how long you should use the lamp per session.
Light Alarm
Some people with winter blues also benefit greatly from a light alarm clock. This slowly begins to give off more and more light before you have to get up, helping you to wake up gradually, just as the rising sun would in the other seasons.
4. Overcome a winter dip with vitamin D
Sunlight helps our bodies make vitamin D. According to some experts, vitamin D deficiency can also cause depressive symptoms. Consult with your doctor about whether you are vitamin D deficient and whether you can possibly take supplements to bring your vitamin D levels to the right level. In any case, make sure you catch as much sunlight as possible and also consider adding some more foods with vitamin D to your menu, such as oily fish and eggs.
5. Maintain your social contacts
When you are feeling gloomy and tired, you often feel less inclined to engage in social interaction. Still, it is worthwhile to maintain your social contacts and still keep meeting up with your favorite friends and family members. Research shows that isolation can trigger depressive feelings. Tell your loved ones about your predisposition to winter blues and winter depression, and they may be able to contact you regularly to see how you are doing. Possibly sign up before the winter months for activities that are good for your mood, such as sports or dance classes, or interesting courses, for example. Then you will have a stick to get among people even in winter.
6. Pamper yourself occasionally if you suffer from winter blues
You can also combat the symptoms of your winter blues a bit by occasionally pampering yourself during the winter months. Make an appointment to go to the spa or sauna, treat yourself to a visit to the hairdresser or beauty salon, or get a massage. Of course, you can also take a hot shower or (foot) bath at home with your favorite skin care products, followed by, for example, a mask or a massage with essential oils (diluted in a base oil). Aromatherapy could also have a positive effect on the symptoms of winter blues. Lavender oil in particular could help against a gloomy mood, as well as anxiety or stress. This oil can also help if you have sleep problems. Peppermint oil or eucalyptus oil work invigorating if you are sleepy or have low energy. Rosemary oil can make you feel clear-headed. Also try orange oil, for a happy, summer feeling!
7. Make sure you keep eating healthy
According to studies, a winter slump can make you want to eat more and especially crave more carbohydrates. When you have a dip and feel lethargic, it is also more tempting to reach for easy meals, which are not always healthy. High-carbohydrate meals or fast food may not counteract your symptoms of winter blues and may even worsen them. Therefore, make sure you still keep eating healthy. Eat foods with enough protein, B vitamins and omega 3, because you need them for your brain to produce the neurotransmitters that keep your a mood and energy levels balanced. Making sure you get enough vitamins and minerals also helps you feel fit. This in turn makes it easier to do the other things that help you overcome your winter blues, such as going outside, exercising and engaging in social activities. Vitamins and minerals from food are generally better than those from supplements. Our juices give you a quick and easy way to get healthy nutrients from fresh vegetables, fruits, herbs and spices. Be sure to check out the juices Energy, Reboot, Fuel, Boost, Recharge and, of course, Sunny!
In winter, we traditionally eat nutritious dishes such as stews and hearty soups. Winter vegetables are therefore ideally suited for this purpose. This category includes leafy vegetables such as kale, red cabbage and endive, or root and tuber vegetables such as carrot, parsnip or beet. They resist frost well and in many cases even taste sweeter after being exposed to freezing temperatures. Moreover, these winter vegetables are rich in healthy nutrients, such as vitamins, minerals and antioxidants. Read more about six delicious and healthy winter vegetables below.
Kale is a winter vegetable full of vitamins
Kale is the winter vegetable of choice. This curly cabbage withstands cold temperatures well, especially the shrub variety. Traditionally, kale is even known as a vegetable that becomes tastier when “the frost has been over it. There are hints that this is because the starch present in kale is converted to sugars by the freezing temperatures, making the bitter taste sweeter. Kale tastes great in a classic stew, but also does well in salads and smoothies, for example. In addition, kale is healthy because of the nice combination of vitamins and minerals found in it. For example, kale is rich in vitamin K, vitamin C and vitamin A. In addition, it is a nice source of vitamin B6, folic acid, calcium and potassium.
Endive is rich in vitamin K
When we talk about healthy winter vegetables, we have to talk about endive. This crisp leafy vegetable is related to chicory and tastes fairly bitter. You can eat endive well raw, in mashed (raw) endive for example, or in a salad. But also cooked endive is very healthy. Endive contains a lot of fiber and is particularly rich in vitamin K. Per 100 grams of endive you get more than 300% of your recommended daily intake of this vitamin. Vitamin K supports your blood clotting and is good for maintaining strong bones. Endive is also a good source of folate (vitamin B11). Folate supports the production of red/white blood cells, contributes to the process of cell renewal and has a positive influence on the immune system. In addition, folate contributes to the growth of the unborn child during pregnancy.
Carrot is rich in vitamin A
Carrotscome in countless shapes, sizes and colors these days. You can harvest and eat them in different seasons, but they are said to taste best in fall and winter. In winter, you mash thick winter carrots through your stew, but the versatile carrot also does great in salads, soups, sauces and more. Carrots are especially known for their high content of beta-carotene, which is converted in your body to vitamin A. This vitamin is good for your eyesight. For example, vitamin A helps maintain normal eye moisture and is also important for staying sharp in the dark. In addition, vitamin A helps keep your skin healthy. Vitamin A also supports your immune system. No superfluous luxury in the winter! You can read much more about carrots here!
Beets are a good source of potassium
Red beet is a vegetable that can be grown and harvested in many seasons. With a little protection of straw or fleece, for example, red beets (also called crucibles) are also resistant to frost. Their powerful, earthy flavor gives you an instant boost. As a good source of potassium and fiber, beets are also a healthy addition to your winter menu. For example, potassium has a positive effect on the functioning of your nervous system. In addition, potassium plays a role in maintaining supple and strong muscles. Potassium also helps maintain good blood pressure. Red beets can be eaten cooked, but also perfectly grated in a salad, for example together with carrot and apple.
Red cabbage is rich in vitamin C
Red cabbage is a winter vegetable with a long history. This purplish cabbage with closed head can withstand the cold well. Finely sliced or grated and cooked, it is easiest to digest. Mashed red cabbage with apples is such a wonderfully hearty and warming winter dish. But you can also eat red cabbage raw, provided you cut or grate it very finely and first soften it in a little vinegar or yogurt. Red cabbage is particularly rich in vitamin C, which is best preserved when eaten raw. 100 grams of raw red cabbage contains as much as 60 milligrams of vitamin C, while in cooked form it contains about 38 milligrams of vitamin C. Daily, you need about 75 milligrams of this vitamin. Vitamin C is a particularly versatile vitamin that plays a role in many different bodily processes. For example, vitamin C has a positive influence on your immune system and supports energy levels. In addition, vitamin C contributes to the formation of collagen, which is important for your skin and blood vessels.
Parsnips are a winter vegetable full of fiber
Parsnip is a large, white root with a sweet, warming flavor. Parsnip is a winter vegetable that is relatively high in fiber. According to the Nutrition Center, it is important to get enough fiber daily. The center recommends adults eat 25-30 grams of fiber daily. Per 100 grams of cooked parsnips, you get 2.6 grams of fiber. But there are even more reasons to eat parsnips. Parsnips also contain several vitamins, such as vitamin C, vitamin B1 and vitamin B11, as well as minerals such as potassium and magnesium. Parsnips do great in, for example, a stew with carrots, but also as an aromatic and nutritious soup. Also, cut parsnips into French fries and do the same with carrots. Bake them cooked in the oven and enjoy delicious and healthy vegetable fries!
Many of these winter vegetables are healthy when consumed raw, but not always easy to chew away if they are not cooked. Still want to take advantage of all the health benefits of these winter vegetables? Then try them in a juice or smoothie! Kale can be found in the juice Recharge and our Green Smoothie, among others. The same goes for endive, also a key ingredient in our Reboot juice. Carrot shines in our Fresh, Sunny, and Power juices, while beet shines in our Energy and Recover juices. Red cabbage is also found in the Energy juice, but this colorful cabbage also appears in Ron’s Sapje. Parsnips we used in our Sunny and Fuel juices. Because we only use local, organic vegetables, squeeze them with the slow juicer and then immediately freeze them in the shock freezer, the vitamins, minerals and antioxidants from these winter vegetables are perfectly preserved, without unnatural additives. Check out our juices online and order your favorites!
When you are enjoying sports, of course you want to feel fit and energetic. Nutrition provides you with the energy you need during exercise. But what is best to eat and drink before and after exercising? Is it necessary to eat something while exercising? And are supplements necessary? In this blog, we’ll tell you about it and give you some practical tips so you can get the best out of your sports performance!
A healthy foundation
Whatever your level or sport, a good foundation is always the most important thing. By eating healthy on a daily basis, you ensure that your body gets enough of all the important nutrients. Good guidelines for this are (1):
At least 250g of vegetables daily
Daily 2 servings of fruit (200g)
Choose mostly whole grain cereal products
Choose legumes, nuts and fish regularly
Eat less processed or red meat
Choose mostly unprocessed foods
Watch your salt intake
Preferably drink water, tea or coffee without sugar
When you exercise 2 or more times a week it is good to take this into account in your diet. You will need more energy and fluids. It is also good to watch your carbohydrate and protein intake. The best way to do this is explained below.
Eating before exercise
Before you exercise, you want to replenish your energy stores as far as possible. You do this by eating a good meal 2-3 hours before exercise. This will give your body enough time to absorb the energy.
Carbohydrates
Carbohydrates are the main fuel for your body during exercise (2). Your body can convert the carbohydrates you get through your diet into glycogen and then store them in your muscles and liver.
By eating enough carbohydrates before exercising, you ensure that the carbohydrate stores in your body are filled to the maximum.
Meal 2-3 hours before exercise
So make sure the base of the meal you eat 2-3 hours before exercise is carbohydrates, supplemented with protein and healthy fats. Below are some examples of good meals to eat 2-3 hours before exercise:
Sandwiches with egg, peanut butter or hummus
Pasta with tomato sauce
Oatmeal with fruit
Rice with chicken or tofu
It is also important to drink enough before exercise. Try to get about half a liter (500 ml) of fluid at meals(3).
Snack just before exercise
Just before exercising, it’s best not to eat a large meal. Exercising on a full stomach can cause gastrointestinal problems. No one wants that. If you are still hungry just before exercising, you can choose a small easily digestible snack with mainly carbohydrates, such as:
Banana
Dried fruit, such as dates or raisins
Sandwich with fruit spread
Rice or corn wafers
Exercising on an empty stomach
Exercising on an empty stomach is a popular topic these days. Yet we advise against it. When you don’t eat prior to exercising, you have less energy available during exercise. Your carbohydrate stores are not maximized. This can cause you to be able to give less during exercise and also not last as long. When exercising more intensively, you will definitely notice this. If you like to exercise sober, this is also fine. Just keep in mind that you might be tired a little faster and make sure you eat enough afterwards.
Eating while exercising
If you exercise for less than 1.5 hours, it is usually not necessary to eat anything else during exercise (4). Drinking only water is then sufficient.
Do you exercise for longer than 1.5 hours? Then it is recommended to take extra carbohydrates during exercise (4). Choose something easily digestible, low in fiber and fat, so your body can absorb the carbohydrates quickly. Good options include:
Banana
Dates
Isotonic sports drink
Energy gel
(Homemade) rice cake
Drink
During exercise, you lose extra fluids by sweating. It is therefore important to keep drinking well during exercise, especially when you exercise for longer than 1 hour. After exercise, you can check whether you have drunk enough via the color of your urine. Is it very dark? Then this is a sign that you should drink more next time.
Eating after exercise
Try to eat a good meal within a few hours of exercising. This could be your lunch or dinner, for example. In doing so, make sure the meal contains a combination of:
Carbohydrates (e.g., pasta, rice, potato)
Protein (e.g., chicken, egg, tofu, legumes)
Healthy fats (e.g. olive oil, nuts, avocado)
Vegetables (important for vitamins and minerals)
Carbohydrates
By eating carbohydrates after exercise, you ensure that the glycogen stores in your muscles and liver are replenished (2). This way, your body will also have enough energy available for the next workout.
Protein
Protein is important for recovering and building your muscles after exercise. Try to get about 20-40g of protein after a workout (2). Also during the rest of the day, it is good to make sure to eat something protein every 3-4 hours.
Tip: For example, have our delicious Protein smoothie with 19g of protein per bottle with your breakfast or lunch!
Protein before sleeping
Before sleeping, you can choose to eat another bowl of cottage cheese (250g) to support your muscle recovery during the night. Quark contains specific proteins (casein proteins) that your body absorbs slowly.
Do you need supplements?
In principle, a healthy basic diet is sufficient and you do not need extra food supplements(3). When you eat a healthy and varied diet you get enough of all vitamins and minerals. Tip: Sapje’s juices and shots can make a nice contribution to your daily intake of healthy nutrients!
However, you may want to consider taking a vitamin D supplement during the dark fall and winter months. In addition, the recommendation is to take a vitamin B12 supplement if you eat vegan(5).
Conclusion
At the end of the day, a healthy base is always the most important thing for a good sports performance. In addition, if you exercise several times a week, you can pay attention to the amount of carbohydrates and protein you consume to provide additional support for your energy levels and muscle recovery. But also remember: everyone is different. The above are only guidelines. Test what works and feels right for you. After all, that’s the most important thing!
Sources:
Health Council. (2015). Guidelines for good nutrition 2015.
Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of sports sciences, 29(sup1), S17-S27.
The beginning of a new year is the time for many people to make a fresh, healthy start. Have you made good resolutions for a healthy lifestyle? Then you are not the only one. As many as 80% of the Dutch have one or more resolutions at the beginning of the year (1). Living healthier is one of the most important goals. However, it is often difficult to keep these resolutions. In this blog we tell you what you can do to make your life healthier and how you can make sure you keep your resolutions.
Make a plan
Changing your behavior is difficult, especially when it comes to healthier living. therefore, in order to keep up your good resolutions for a healthy lifestyle, it is important to get it right. By setting achievable goals and making a concrete plan, the chances of success are much greater. In addition, it is important that you really want it. A useful tool is to make an if-then plan (2). This is a concrete plan in which you describe when, where and what/how you are going to achieve your goal. If situation X occurs, I will do Y.
For example, “If I sit on the couch in the evening and get hungry, I eat a piece of fruit.”
When: In the evening when I get a craving
Where: On the couch
What/how: I eat a piece of fruit
Because your plan is already laid out, you don’t have to think about what you’re going to do at the moment. This allows you to execute your plan on autopilot and increases your chances of success. Start with a small change each time and work toward a healthier lifestyle step by step.
Healthy resolutions
Now you know how to make sure your healthy lifestyle resolutions don’t fail before January ends. Many people try a detox or start yet another diet. But what resolutions can you actually make to make your lifestyle healthier? A healthy lifestyle is a collection of many different factors. Nutrition and exercise, but also sleep and relaxation, for example. Below we give you 6 tips to make your life (even) healthier.
1. Nice exercise
Getting enough exercise is an essential part of a healthy lifestyle. Not only is it important to keep your body healthy, but the substances released during exercise also contribute to your mental health. This does not mean that you have to hit the gym every day. Taking a nice walk with the dog, cleaning the house or working in the garden, for example, also count as exercise. Any form of exercise already has a positive effect (3).
Do you resolve to do more exercise or sports? Then choose something you really like, so that it is easier to keep up. Make a concrete plan. For example, agree with yourself that from now on you will always do your (small) shopping by bike or ask a friend to go to the gym together every Saturday morning at 10:00 am.
2. Eat consciously
Healthy eating helps you stay fit and healthy. By consciously thinking about what you eat and drink, you ensure that you are getting all the important nutrients. The basis of a healthy diet consists of (4):
At least 250g of vegetables daily
Daily 2 servings of fruit (200g)
Choose mostly whole grain cereal products
Choose legumes, nuts and fish regularly
Eat less processed or red meat
Choose mostly unprocessed foods
Watch your salt intake
Preferably drink water, tea or coffee without sugar
The occasional cookie or piece of cake is, of course, fine. The most important thing about a healthy diet is that you can stick with it. Do you want to eat healthier? Then make a clear plan of action with achievable small steps. For example, if your goal is to eat more vegetables, you could agree with yourself to drink a green smoothie with your breakfast every morning. Your if-then plan is then as follows: If I have breakfast in the morning, I will drink a green smoothie with it. Of course, you can continue to snack as long as you do so with healthy snacks.
3. Less stress
You probably know that too much stress is not good for your health. Yet with our current busy lives, reducing stress is often easier said than done. A healthier lifestyle is a good first step to reducing stress symptoms. Furthermore, you can use the following tips to create more relaxation in your life:
Make time for things you enjoy more often
(Re)discover new hobbies
Get out into nature
Read a book
Ensure regularity in your day
Try meditation. There are several good (free) apps you can use for this.
Maintain social contacts, for example, meet with friends more often or join an association or club
Go to bed on time
Make sure your home is tidy
When stress symptoms interfere with your daily life, do not hesitate to seek help. This can be done through your primary care physician.
4. Get enough sleep
You probably recognize it: after a night with little sleep it is harder to concentrate, you feel lethargic and your mood is not at its best either. Sleeping well is an important part of a healthy lifestyle. It not only makes you feel energetic, but sleep is also essential for many important processes in your body, such as your memory function, the functioning of your immune system and the processing of emotions (5).
Sleeping well starts with good sleep hygiene. The following tips can help you sleep better (6,7):
Go to bed around the same time every day and also get up around the same time
Get 7-9 hours of sleep per night
Don’t take naps during the day
Do not drink coffee or other substances containing caffeine in the evening
Exercise regularly
Do not drink alcohol before sleeping
Try to relax an hour before you go to sleep, such as by reading a book or taking a bath
Provide a dark room with a comfortable temperature
Avoid noise, use earplugs if necessary
Do not use screens starting one hour before bedtime (phone, laptop, etc.)
5. Handle alcohol consciously
Try to moderate your alcohol consumption and stick to a maximum of one glass of alcohol per day. Drinking alcohol is not good for your health. It increases the risk of illness and also reduces your sleep quality (4,8).
An if-then plan can also help when cutting down on alcohol. For example, agree with yourself: When I arrive at the party, I will have a glass of soda or water.
6. Less meat
Meat can certainly fit into a healthy diet. It provides several beneficial nutrients, such as protein, B vitamins and iron. However, eating too much processed and red meat can be detrimental to your health (4). In addition, meat production has a major impact on the environment. So by eating meat less often and choosing substitutes like legumes and nuts more often, you are doing both yourself and the earth a favor! We created 8 healthy and quick recipes including a few without meat.
Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in experimental social psychology, 38, 69-119.
Health Council. Exercise Guidelines 2017. The Hague: Health Council of the Netherlands, 2017; publication no. 2017/08.
Health Council. (2015). Good nutrition guidelines 2015.
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.
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, 23-36.
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.
Koob, G. F., & Colrain, I. M. (2020). Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework. Neuropsychopharmacology, 45(1), 141-165.
You can go in any direction with soup. From a nice warm pumpkin soup on a cold winter day, to a fresh gazpacho in the Spanish sun. Bright or creamy, nice and simple or rich, starter or main course. Because of the endless possibilities, everyone has a favorite soup. But is soup really healthy? And what are the benefits of healthy soup? We will tell you all about it in this article.
What is a healthy soup?
Soup can fit very well into a healthy diet. In fact, you can easily get a lot of vegetables with soup. A good bowl of vegetable soup quickly provides you with 100 grams of vegetables. This is almost half of the recommended daily intake of 250 grams of vegetables. Soup is also very filling and contributes nicely to your fluid intake.
But not all soups are equally healthy. How healthy a soup is depends on its ingredients. Soups with a lot of cream, salt, sugar or fatty meat are usually not so healthy. On the contrary, a healthy soup contains many ingredients such as:
Vegetables
Legumes, such as lentils or beans
Herbs and spices
Complex carbohydrate sources (potato, whole-wheat pasta, brown rice)
Vitamins and minerals in soup
Thanks to the vegetables, legumes, herbs and spices, you quickly get a lot of healthy vitamins and minerals in your soup. For example, these vitamins and minerals are important for your resistance, energy metabolism, concentration and muscle function.
When preparing foods, vitamins can be lost. For example, think of the green water when you cook broccoli. You then lose vitamins to the cooking liquid, which you then often flush down the drain. A big advantage of soup is that you preserve all the moisture. As a result, you lose a lot less nutrients. In addition, heating makes some nutrients more absorbable for our body. Think, for example, of beta-carotene, which is found a lot in orange vegetables, such as carrot and bottle squash(1).
Of course, when you make your own soup, you can make it as healthy as you like. Here are some helpful tips.
Use lots of vegetables
By using lots of vegetables, you ensure that your soup is packed with healthy vitamins, minerals and fiber. In addition, vegetables make the soup extra filling and add lots of flavor and texture.
Season with herbs and spices
Herbs and spices are great for adding more flavor to your homemade soups without having to use a lot of salt. Moreover, they also contain many healthy nutrients. For example, choose cumin, parsley or fresh basil.
Choose your ingredients smartly
The best advice for making a healthy soup is to make sure vegetables remain the main ingredient. But, of course, you can certainly add all kinds of other ingredients. Choose things you like, but above all, think about what kind of soup you want to make. Do you want a hearty soup? Then make a soup with lentils or potatoes, for example. Do you want more protein in your soup? Then pieces of meat, fish or an egg are also a great option. A small splash of cream can also be added if you like, but don’t overdo it.
When the soup is heated, some vitamins may be partially lost. Vitamin C and folic acid are especially susceptible to this(2). By not cooking the soup too long, you ensure that as much vitamin C and folic acid as possible is preserved. Fortunately, the other vitamins and minerals are retained a lot better.
Is ready-made soup also healthy?
Extra salt, sugar and/or cream is often added to ready-made soups from a bag or can. You also regularly come across processed meat in ready-made soups. Think for example of pea soup with smoked sausage or tomato soup with meatballs. Of course this can be very tasty for a change, but to have this as a standard part of your diet is usually not the best choice.
Soups from Sapje
Of course, you can go ahead and make delicious healthy soups yourself. But you may not always have time for this or feel like it. At Sapje we have several healthy vegetable soups in our assortment. Our soups are always packed with vegetables and thus provide you with a lot of healthy nutrients. The 100% organic ingredients are carefully chosen and each soup is deliciously flavored with the best herbs and spices. Below is a list of our healthy soups:
Good news!!! We have now added two more delicious soups to our range. The red bell pepper soup has a warm sweet taste and a slightly spicy character thanks to the addition of the special aromatic pepper Piment d’Espelette. Our new cauliflower soup is a perfect warm-up for your body. The cheerful yellow color immediately catches your attention, and when you open the bottle, the delicious scents of the herbs and spices immediately meet you.
Soup cure
Do you want to use soups to let go of your old unhealthy habits and work toward a new lifestyle with healthy habits? Then our detox soup cure is for you. During the soup cure, you are consciously working on your daily diet for three days. It is an accessible way to step out of your normal pattern. Read more about our 3 day soup cure here.
What is the healthiest soup?
The healthiest soup is one made from pure, organic vegetables, rich in fiber, vitamins and minerals – without unnecessary additives like cream, sugar or preservatives. At Sapje, we make our soups with the same care and quality as our juices: 100% natural and full of nourishing ingredients like tuberous vegetables, herbs, spices and superfoods, good thing!
Is eating soup every day healthy?
Yes, eating soup every day can be healthy, as long as it has a balanced composition. Vegetable soup is an easy way to get lots of vegetables. Just be careful to avoid soups with lots of salt, cream or flavor enhancers. Variety and plenty of other high-fiber, solid foods remain important.
Can soup replace a meal?
Certainly, soup can be a full-fledged meal, provided it contains enough nutrients. For example, add protein (such as lentils and tofu), healthy fats (olive oil, avocado) and complex carbohydrates (quinoa, beans or whole grain cereals). So a well-filled soup can replace lunch or dinner just fine.
Which soup is good for losing weight?
A vegetable-rich, clear soup without cream or white paste is ideal while losing weight. For example, the soups from that we have at Sapje!
Which soup is good for the gut?
Soups with fiber-rich vegetables, bone broth, and fermentation-promoting spices (such as ginger, turmeric, or fennel seeds) are gentle on your digestion.
The benefits of healthy soupsThe benefits of healthy soups
