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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart

     

  • strong and nutrititious

    return to your strength

     

  • sugarless

    1 month sugarless

     

  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

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Amsterdam Amstel
13-09-2016 / 11:00

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basic nutrition

back to the basics

Basic nutrition is meant to be a guideline for people who want to eat healthy. It’s not a diet, but if you are suffering from overweight issue’s you will probably lose weight while following these guidelines. For inspiration and possibilities, every step of the way, consult the inspiration list, preference list, our recipes and balance days.

Always start your day with a large glass of warm water (preferably boiled and slightly cooled) with a dash of fresh lemon juice.

Breakfast 8 am

For breakfast, choose one of the following options. They are ranked from light to heavy. Discover what works for you, depending on how hungry you are in the morning:

  • A green smoothie. consisting of vegetables, plantbased milk or (coconut)water and max 1 piece of fruit.
  • A bowl of plantbased yoghurt with muesli (2 table-spoons) and fresh fruit.
  • A bowl of oatmeal with plantbased milk and fresh fruit.

Lunch 12:30 pm
For lunch, choose one or two of the options below, depending on your needs.

  • Mixed salad (for example, lentils, rocket salad, avocado, basil, tomato).
  • A bowl of hearty soup based on vegetables and/or legumes.
  • 2 slices of wholemeal bread with soup.

Dinner 7 pm

Allow yourself to be inspired by our recipes for a nutritious dinner. A healthy dinner consists of:

  • Half vegetables.
  • A quarter of proteins from soya, quinoa, beans or legumes (lentils, chickpeas).
  • A quarter of 'slow' carbohydrates (brown rice, potato, sweet potato, whole wheat pasta, whole wheat bread), or (pseudo) grains (buckwheat, millet).

By combining legumes with grains you create the optimum plantbased protein combination. This combination is beter absorbed in the body than when only grains or beans are consumed.

Drink!
Make sure you consume enough fluids (at least 1.5 litres) preferably water and herbal tea.

Snack in between
If you need a snack, you can choose from the following: 

  • Raw vegetables.
  • Handful of unsalted nuts.
  • Piece of dark chocolate (>85%).
  • Cup of plantbased yogurt, unsweetened.