And the winner is......

Goodmorning

Hier heb je kunnen lezen over mijn vaderdag actie.

Ik heb wat aanmeldingen gekregen hierdoor super leuk.

Fijn dat er mensen zijn die hun levensstijl willen omswitchen naar een een gezonde levensstyle.

Je hebt maar 1 lichaam dus zorg daar goed voor. Regelmatig sporten en gezond eten is al een goede opstap naar een healthy lifestyle. 

Onder degene die al bij mij liepen voor voedingsadvies en mijn lezers had ik een leuke actie.

Zorg dat er wat mensen zich aanmelden bij mij voor die actie en maak kans op een prijs.

Die prijs is een home made fitmomslife T-shirt met de quote: "Skip the diet, just eat healthy" geworden. Misschien dat ik hier in de toekomst wel wat meer mee ga doen. Ik hou jullie op de hoogte! En als jij nu denkt van hey dat wil ik ook een healthy lifestyle dan kan jij jezelf altijd aanmelden door te mailen naar: coach.a.deregt@gmail.com.

En dan is nu het spannende moment aangebroken, wie is de winnaar van dit shirt?
*tromgeroffel


And the winner is:.......................Ida Aalders!!!!!!!

Congratulations!
Mail je gegevens naar me door zodat ik je Shirt zsm op de bus kan doen.
Veel plezier ermee...

How many egg white/protein do you need?

We all know that our body needs protein to build some muscle. 

It's a very important nutrition for a sports person.

But the question is how many does your body need? Let me explain in to you.

Our body needs protein to gain muscle, with no protein no gain. So simple is that. Our body needs the right amount of protein to gain. If you work out a lot and don't get enough protein you have a change that your muscles will tear apart. Yes that sounds painfull right?

So make sure that you get the right amount of your protein. It can be from the eggs 1egg contains 6grams of high protein. But you can get it also from your shakes, veggies like; peas, spinach or brocolli. Meat like chicken or fish.

Make sure you spread your proteins during the day for the best result. And food rich of proteins makes you fell full so you will not get hungry after a couple of minutes ;).

So now the part how many you will need.It's a simple math.

You take the grams per kilo you need x your body weight.

If you not do sports you'll need 0,8 per kilo

Endurance sports 1,2 per kilo

And heavy weight trainers 1,8 per kilo.

Example:

You are a weight trainer and you'll weight 80 kilo's:

1,8grams x 80= 144grams off protein that your body will need to gain muscles per day!

Proteins is usefull for lot of things. People will lose weight of it because of the protein rich diet. 

Or like me you will gain some weight and get some muscles. You've got a lot of shakes perfect for every diet.

I've orderd mine at: 

http://www.bodyenfitshop.nl 

Perfect service, great advice, order before 10pm and you will have it the next day. 

So make sure you will get your proteins! 

My friend, my fitness pal

No I'm not talking about a gympartner I'm talking about a great app for your phone.

I've heard about this app for the first when I did my nails. My nail lady (so I call her to people ;) real name is Carla) talked about this app to loose weight.

I don't want to loose weight but I really want to know if I eat right.

I'm not that kind of type who counts calories all the time. 

But finding out if you eat enough protein and stuff is more my of my cup of tea ;). 

More information about the app:

MyFitnessPal is a free smartphone app and website that tracks diet and exercise to determine optimal nutrients and caloric intake for the users' goals. In a Consumer Reports diet rating,MyFitnessPal was rated the best free program (with 83 points) in overall satisfaction, "maintenance, calorie awareness, and food variety".

So you can say it's a great app that showd you what you eat and how many you eat.

You can add exercises, youre weight and goals to this. 

This is a great tool for me to see how many I eat and if I eat the right things.

So you can really see if you are eating healthy!

Just give it a try don't count calories count your macro's!

a healthy low fat Spice Cake

So it's have been a while that I have posted a recipe.
So it's time to try this healthy spice cake out.
LOW FAT!!!!

what you will need is:

1 egg plus 1 egg white
1/4 cup unsweetened applesauce
2 tbsp safflower oil
1/2 cup nonfat plain Greek yogurt
1 tsp pure vanilla extract
1 cup whole-wheat pastry flour
1/2 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp sea salt

Preheat the oven on 180 degrees.
In a medium bowl, whisk together egg, egg white, applesauce, oil, yogurt, vanilla.
In a separate medium bowl, whisk together flour, baking powder, baking soda, spices and salt. Stir egg mixture and pour into flour mixture, mixing until well combined.
Scrape batter into cake pan.
Bake the cake in the middle of the oven for about 30minutes.

You can also add some apple, pear or pure chocolate to this mixture.

Well enjoy your healthy treat.

Non candy halloween snack

Booohooooo it's almost halloween. Just 1day to go abd then it's Time to get some candy and eat it all till my teeth fall out!
I'm joking.

Yesterday I've posted my zombie brain drink and now it's time for another halloween recipe.

You can make non candy snacks to eat or give away this halloween.
Here's one!
And this one is very easy!

Freaky Hot Dog Fingers

Cut hot dogs in half, width wise and then length wise into quarters. Open a package of crescent roll dough and roll Until very thin. Cut the dough into strips and wrap around each piece of hot dog, leaving a little bit of the tip uncovered. Bake as directed.

A Fresh Give away!!!!

The sun is shining it's almost weekend. So I've got good news for the Dutchies among us!

You can win a gift card from €20,- that you can spend at: Hello Fresh!

Hello Fresh does for you the shopping for three or five full meals and go find the best products for you. The products are fresh and it's clear where they come from.

I've tried Hello Fresh also. It's a great concept. You don't have to figure out what you must cook for that evening. They deliver the products at your place. You can choose from 3 different boxes: the veggie box (for the vegetarian), original box (with fish and meat in it) and the Fruitbox (with different kind of fruit).

You can also choose for 3 or 5 meals.

I have chosen for 5meals and the original box. 

They deliverd it at home, you get a message in what time they will come.

In the box there's also the recipe and it's explained in an easy way.

Everybody can do it!!!

I think it's a good concept. Everything is fresh, it's healthy, the portions are large enough per person.

You eat different things and you'll feel like a kitchen princess right away.

Now I may give away 3 gift cards from €20,- so you can try this great concept! What you must do is: leave a respond on this blog, go and like my facebook page (fitmomslife ) and share and like the message what's on my facebook page. If you did it all I will choose 3 lucky winners on the end of this month!

Good luck!!!!

roast beef with salad

It's a rainy day so time to make a salad!

I've used some roast beef with some pepper on it and added a home made salad on top of it.

Here's how you make the salad:

1 avocado 

2 tomatoes 

1 red onion 

1 clove garlic (crushed)

 2 tablespoons vinegar 

3 tablespoons of flaxseed oil 

dandelion salad

Slice the avocado, tomatoes and onion into pieces. Mix all the Ingredients together and you've got yourself a lovely salad!

Roses are red, violets are blue, patatoes are sweet and so are you

    

Spring is in the air. And well like the titel said it allready it's time to eat some sweet patatoes.

I love the taste of these patatoes, but this is a recipe that takes some time.

Luckly for me I had a day off today and the sun is shining and I feel like making them for dinner. My hubby is busy with painting the room of our little baby, so I've got plenty of time to make this. 

First you start with the marinade of the chicken.

garlic, tomatopurree, parsley, cayenne pepper and salt. Mix them with some olive oil. Cut the chicken in little pieces and add the marinade on it.

If the patatoes are half their way in the oven I'll bake the chicken.

I prepare the sweet patatoes in the oven. So I cut them in small pieces and first I'll boil them a little (10min) 

Preheat the oven on 180degrees. Put the patatoes in an oven plate sprinkeld with some olive oil and bake them like 45min.

For the vegitables I've got some yummie Bimi, bean sprouts and garlic. I've baked them with a little bit of soya sauce.

So here was my dinner for the evening. First time we could sit outside in the sunshine for this year. 

Have a nice evening!

   

Goji Berries

Goji Berries are the most nutritionally dense fruit on Earth. They are a member of the nightshade family, which contains many other common vegetables such as potato, sweet potato, tomato, eggplant, and pepper, as well as some poisonous plants like belladonna and deadly nightshade. 
Although they have only been introduced in Western countries in recent years, gojis have been used for thousands of years in Tibet and China, both as a culinary ingredient and medicinally.

Goji Berries have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals. So you can say that these berries are a natural superfood!

In traditional Chinese medicine, the goji is said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight. They are most often consumed raw, made into a tea or extract, or as an ingredient in soups.

But can you eat goji berries during pregnancy? The fact is that there is too little research on goji berries in relation to pregnancy ​​to say that using it is 100% safe.
Science said that these berries are very healthy but my advise call you docter first before you eat this during your pregnancy!

Lycium Barbarum bark and goji berries are used as an alternative medicine to prevent morning sickness during pregnancy.

The use of goji berries can help to lower the high blood pressure and to reduce, in the case of diabetes the glucose level in the blood.
So it's important to ask and specialist if there is already a very low blood pressure or low glucose levels in the blood.

According to the organization MedlinePlus, a highly respected research institution in the United States, the substance betaine can cause miscarriage. Premature contractions also would be awaken.


Normally I made a tea of these berries. Just add 2 spoons of those berries in a cup, add some hot water and let them soak.
Here is your easy made goji tea.



I talked to the midwife, who advises them not to use it during pregnancy. Even  though there are rumors avout them that they are not a superfood but it's a way to make a lot of money of it! 

Fish from the oven!

Recipe: cod, zucchini, onion, garlic and white wine.
wrap it up in aluminum foil
put it in the oven at 180 degrees for 3 quarters

Bon apetit

Sorry for the crappy pic

Be healthy first before you got pregnant

Women who live unhealthy in the first 12 weeks of pregnancy, bring their children much damage. Who are more likely to be overweight and got the change to get a high blood pressure. Later in life they are at greater risk for heart disease.
Researchers from the Generation R of the Erasmus MC. Come to that conclusion Generation R is a large-scale population screening for growth, development and health of 10,000 children in Rotterdam.
It is now finally clear that there are physical consequences for children who grow poorly by the unhealthy lifestyle of their mothers.
"The growth of the fetus in the first stage of pregnancy appears to be higher than we have assumed so far and it's much more important for the development of the child after birth," says lead researcher and pediatrician Vincent Jaddoe Generation R.

According to him, it is good if women who want to become pregnant before they stop taking the pill have a conversation with a midwife. In such a conversation, they can receive advice what they can do to live healthy or how to change their behavior.
From the study group of Generation R, smokes about 20 percent of pregnant women and more than 30 percent overweight.
"It is good that we consider as pediatricians, gynecologists and obstetricians about what we can do to make mothers aware of how important it is that they are healthy living, especially in the first stages of pregnancy," says Jaddoe.

Source: ad

So stop smoking, stop drinking alcohol and stop doing drugs!Take folic acid (and watch out for vitamin A) Taking a folic acid supplement is Crucial. By taking 400 mcg of folic acid a day for at least one month before you conceive and during your first trimester, you can cut your chances of having a baby with neural tube defects zoals spina bifida by 50 to 70 percent, accordion thing to the centers for Disease Control (CDC). Taking folic acid helps someother preventable birth defects as well.

Stock your fridge with healthy foods
You're not eating for two yet, but you should start making nutritious food choices now so thatyour body will be stocked up with the nutrients you need for a healthy pregnancy.
Try to get at least 2 cups of fruit and 2 1/2 cups of vegetables every day, as well as plenty of whole grains and foods high in calcium That Are - like milk, calcium-fortified orange juice, and yogurt. Eat a variety of protein sources, zoals beans, nuts, seeds, soy products, poultry, and meats.

May you have an easier time conceiving if you're at a healthy weight. Having a low or high body mass index (BMI) makes it harder for some women to become pregnant. (In one study, having a BMI below 20 or over 24 affectedness fertility negatively.)

So go and excersize, eat healthy, don't drink to much coffee or caffeine. This is all more important than we think. It's not only for your health but also for your baby. Just remember that!!!

Going (pea)nuts

Craving for a snack? This is what you must try! Mix some biologic peanutbutter, muesli and a little bit maple syrup together. Roll small balls of it. And store it in the refrigerator. Enjoy....

Pasta Saint-Tropez and a special thanks

Before I will give you my recipe I will like to give a special thanks to a friend of mine.

I'm new here in Bloggerland and well I do not know everything about this page. She helped me this morning to figure some things out and make my page a little bit better.

She is also a very good lifestyle blogger. You really must follow her! www.linlicious-style.nl

Thank you for helping me with my blog Linda!!!!

Well and as promised here is my delicious pasta....

What you need is:

Pasta

Water

coconut oil

chicken

little tomatoes

rocket letuce

Boursin (or herb cream cheese)

Make pasta like you always do.

Cut the chicken in pieces,  Bake them in coconut oil, add the rocket letuce with the chicken.

Add the Boursin (or herb cream cheese) with the chicken and letuce and as last add the little tomatoes to your mixture.

If this is all done you've got a yummie dinner.

Smoothie hail time!

What a weather. It's hailing pretty hard. So time to stay inside and post some recipies. 

This time I will post a yummie easy and famous smoothie! 

I think everybody knows this one.

1banana contains vitamin C, B vitamins, Vitamin E, it contains beta carotene, Vitamin K

Handfull strawberries contains vitamin C, Potassium, Fiber, Antioxidants

1squeezed orange contains for 92% vitamin C, fiber, folate, vitamin B1, copper, pantothenic acid, calcium.

Mix everything together. If you think your smoothie is to thick to drink add some water en mix it again. 

Because I got high HempBalls

Say what?
No, no, no I'm not high. I've just made a delicious treat with hemp seeds in it.

And no you can't get high eating hemp seeds. There are no THC in it so you don't get stoned.

Hemp seeds are one of the safest foods on the planet.  It is THC free, pesticide free, gluten free, peanut free, and it is extremely easy to digest. It is excellent for those who suffer from food allergies, digestion problems, stomach sensitivities, and is perfect for those who are sensitive to pesticides. It has become extremely popular as a protein source for body builders who have experienced negative side effects from Whey Protein supplements. With the use of hemp protein professional body builders are now able to eat a vegetarian diet and still compete at the highest level. It is excellent for pregnant and lactating woman and for people of all health and fitness levels. 

My recipe for today:

Hemp Balls.
1 1/2 cup hemp seeds
1/4 cup coconut oil, melted
1/2 cup warm water
1/4 cup unsweetened cocoa powder
tea spoon maple sirup

Mix everything together. Place in the freezer for 20minutes to harden a bit. Use a small scoop to make tiny balls of it. cover it with hemp seeds and store it in the freezer

Don't feel down just smile

Pregnancy does a lot with you body and mind. And everybody dreams to look as beautifull like all of those celeberties. Everybody hopes they will not gain weight a lot.

But all those celebs have a personal trainer, diëtist and someone who will gave them advice  and what do you think about their stylist or visagist who makes sure they look great?



A lot of pregnant woman don't feel confident about theirselfs. Me either. Hanging above the toilet does not makes you feel pretty but just feeling dirty.

You feel unattractive and your body is changing a lot. It's just a normal process during the pregnancy.



But how can you deal with all those changes? How can you feel confident again?
Let me give you some advice.

First off all STOP with saying that you are ugly or your fat or what ever! This does not do your ego any good. Stay positive, how hard it will be sometimes. People who are saying they are ugly will look ugly. So simple as that.



Cuddle, kiss, have sex with your partner.For a lot of woman this makes them feel confident.



Weare your bump with pride. I've got a tiny bump with 24 weeks a friend of mine who's 20 weeks has a big bump. But wear your bump with pride, don't hide it. It's such a beautifull thing that mother nature gave it to us.



Wear comfortable clothing. If you don't fit in any skinny jeans any more just deal with it. But don't wear sweatpants instead. Yes I've got to deal with pregnancy pants also. But they feel much comfortable and you've got really nice and trendy ones. So if it fits great you will show it also.



Just spent a little more time to your appearance. Get up an half an hour earlier to do your make up and your hair. Don't think if you are pregnant you have not to do that any more. Well wrong. Make sure you look great and then you will feel great also.
I was trying to do that for a couple of days and I only get compliments that I sparkle and look great and happy. Well all those compliments will makes you feel great.



And finally: Be Yourself!
Everybody is beautifull in their own way. Even if you are pregnant or not. Just be yourself, smile and wear your bump with pride. It's such a gift to wear a little life inside of you.... Everybody feels happy in their own way. I feel happy if I get my nails done, wear some dresses (I wear them never before pregnancy but now I feel good in it), by wearing funny belly bands, wear braceltets and other jewelry to make my outfit complete and do my hair for ones (I've always wear my hair loose)



And here some advice from Jwoww and Snooki... I really need to laugh about those two.

Superfoods Chiaseed + recipe

I love superfoods. Superfoods are foods(mostly plants) and they are very good for your health. superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don't. 

I have some superfood in stock like: chiaseeds, hemp seeds, flax seeds.  I thought that everybody could eat them. 
So I've made a chiapudding and after that (stupid me) I've read some stuff about chiaseeds during pregnancy.

There is a warning label if you are pregnant and eat chiaseeds on a daily basis.


Let me set some things straight about chiaseeds....

CHIASEEDS:

Chia seeds (Salvia hispanica) are derived from a plant in the mint family. Although a relative newcomer to the American diet, chia was a staple food in the ancient Aztec diet. Chia seed contains omega 3 fatty acids. The seeds are full of antioxidants and minerals, including calcium, phosphorus, magnesium, manganese, copper, zinc, iron, niacin. They also contain fiber. 
So Chiaseeds are a healthy product you can use daily. BUT:
Always pay attention to your body, there are people with hypersensitivity to chia seeds and symptoms include nausea, diarrhea, vomiting. People have mainly suffered from in the morning on an empty stomach. If you have this, I would not eat it. Chia seed does thin the blood and blood pressure lowering. Here you should keep in mind when you're pregnant.






RECIPE:

I've got a recipe for the sweet cravings with chiaseeds !

Chiaseeds pudding:
mix some almondmilk, chiaseeds, vanilla extract and maple syrup. put it in the fridge for 1 night.
(chia seeds take to 9x their own moisture. If you mix it with a liquid, there will be is a jelly like substance.)

Chocolate pudding:
Greek yogurt, pure cocoa powder, maple syrup. Mix it together.

Top it with slices banana and sprinkle it with hemp seeds.