This way you straighten your beard with a flat iron

If you really want to have moons that resist every way to tame them, then you may need to raise the temperature. Although it is true that a hot hair dryer can turn soft hair into a fragile mess, there is certainly room for heat during beard care. A good hair straightener will keep your beard under control quickly and efficiently. Make sure you buy a mini model, since a normal one is simply too big.

The process is straightforward, straightforward and simple, saving you time. Remember that the results will only last until your next shower.

After showering it is important to use a hair dryer to dry your beard, where as previously mentioned you pay attention that you do not damage your facial hair or burn with too high a temperature. If you let your hair dry naturally, it will curl even more. That is why you first have to dry your beard with a towel and then continue with a hair dryer while combing your hair.

Is it worth it to straighten a beard?

Everyone has their own ideas about their personal style . For many men, wild forest beard hair is exactly what they want. But if you find very curly hair just too unkempt, or simply prefer the look of a straight, smooth beard, be prepared to edit it.

If you naturally have a curly beard, you will have to make time every day to force your hair to take the desired shape, while preventing your beard from getting damaged.

If you are ready to use the right products and methods on a regular basis and you prefer the beard, then go for it. Be careful with the use of chemicals or a straightener as you can damage your beard and skin. Whenever possible, you should opt for the natural ways to straighten your hair without using heat.

Making your beard straight is no different than other personal care habits that you may have. This is worth it if you get the look that makes you feel good.

How healthy are ready-to-eat meal salads?

A busy life is sometimes difficult to combine with sufficient attention for your health. If you run up and down all day between work, the gym and your social obligations, it may seem impossible to cook healthily. The solution that many people therefore choose is to get their food ready-made in the supermarket.

At first glance this does not seem like a bad idea. Especially the to-go supermarkets often offer huge shelves with ready-made meal salads and similar dishes that you can eat. The question is, however, are those ready-to-eat meal salads indeed as healthy as the label would have you believe? We are going into this question in detail today.

Calorie-rich ingredients

One of the most important points is of course that all ready-made meal salads are different. The ingredients vary enormously per brand and salad. They often have something in common: they contain relatively high calorie ingredients. In this way, the producers ensure that their meal salads are also really filling …

Popular culprits are cheeses, such as cubes of mozzarella, parmesan pieces or pieces of goat’s cheese . Also note you relatively often found in salads back. Then there are pieces of meat; fried bacon, for example, is anything but slim. And greasy croutons and cubes of avocado do not do too well either. Remember that many salads combine several of these ingredients, and you see where this is going to be a problem!

The dressing of meal salads

Then there is the dressing , which is often supplied in a separate bag. Dressings do not have to be caloric, of course. Yet that is rarely the case with ready-made meal salads. The dressing often consists of a huge proportion of fatty and relatively unhealthy ingredients. For example, they are often based on enormous quantities of oil.

For example, others use full yoghurt as a base. You may think that such a small bag can do very little harm, but a portion of dressing can contain as many as 200 calories , depending on the salad you choose. This fits nicely with the other high-calorie ingredients.

Calories in ready-made meal salads

The individual ingredients are not necessarily unhealthy, but all these factors add up to a proper calorie bomb. There are several ready-to-eat salads that provide a total of more than 700 calories! That applies especially for goat cheese salads, mozzarella salads or some salads with nuts.

Of course there are people for whom a meal of that size is not a problem. On average, people who want to lose weight, however, eat significantly less calories per meal – and that is why such a salad does not help at all.

Those few leaves of lettuce may look so healthy, but a whole tray contains about as much calories as an average small pizza . And you would not even order that if you try to work some centimeters around your waist …

Eat with your meal salad

To make matters worse, many people often eat something besides the meal salad. Such a bowl of lettuce is only boring, after all. For example, they get a sandwich to eat with the salad. Or they only eat the salad as a ‘snack’ in the train from work to home. Once at home, another meal follows – which only increases the total amount of calories.

The problem of meal salads is, in short, not only that they contain a lot of calories. Even more annoying is that many people do not realize how many calories they actually are!

Salt, sugar and preservatives

Then there is the problem of the unnecessary additives that are often put into ready-made meal salads. The reason is of course very simple. Because these leaves are often in their packages for days , they lose some of their usual taste. And how do you prevent the whole salad from feeling a bit soggy and dull? Simple: you add a generous scoop of sugar and salt .

Usually the culprits are in the dressing room again. Other ingredients, such as meat and cheese , often contain additional preservatives afterwards to ensure that they remain good. All in all a lot of nonsense that your body absolutely does not need.

Always read the label carefully!

Does that mean that all ready-to-eat salads are junk? No, that is not the case now. Of course there are relatively healthy salads on the market that meet the normal standards for portion sizes. You will only have to look a little bit to find them.

Do you want to get a meal salad at the station? Do not do that when you have to catch a train and only have two minutes. Invest a little time in reading labels and ingredients, and if necessary make a list of the good salads. So you can quickly make a good choice in the future.

Or make yourself a meal salad

And of course it can be just as easy to make your own meal salads. Cook a small portion of quinoa, spelled, pasta or whatever else you use, add some vegetables , and ready. Lack of time? Then just prepare three trays at once, so that you are already provided for half a week.

If you implant it handy, you will be ready in half an hour. The advantage of making yourself is that you can vary much more than with supermarket salads. And even better: it is the ideal way to make up your leftovers. We advise you to just try it: you will see that it is less of a hassle than you think.

Tips on Breast Augmentation

A breast augmentation is an operation in which the breasts of the woman are enlarged surgically. The simplest, most effective and sustainable way to enlarge breasts is by using plastic prostheses . The prostheses consist of a bag of silicone rubber filled with silicone gel or another filler. The silicone prostheses are often used because silicone gel most closely matches the natural breast tissue.

Reasons for magnification

There may be several reasons why someone chooses a breast augmentation. It may be that the breasts are left in development or lose their shape and firmness, for example after a pregnancy. But in principle every woman who is not satisfied with her cup size is eligible for breast augmentation.

First consultation

During an introductory discussion , the plastic surgeon will gladly discuss your wishes with you. He looks at what results you can expect and discusses the possible risks and aftercare. You will receive a reliable advice and clear explanation about the procedure.

Pricelist treatments

A breast augmentation is not reimbursed by the health insurer. You pay the costs yourself. In some cases the operation is reimbursed if there are unequal breasts with 2 cup sizes difference. You will find an overview of the costs in the price list for aesthetic treatments

Cup size and place of prosthesis

The plastic surgeon will discuss with you the size of the prosthesis (s) to be inserted.
He will advise on breasts that fit your posture.
There are several ways in which a prosthesis can be inserted through the skin fold under the breast:
between the pectoral muscle and the mammary gland;
under the pectoral muscle directly on the ribs.
Here too, the plastic surgeon and you review what the best method is.


A breast augmentation operation can take place in day treatment , but sometimes a recording of a few days is advised. The plastic surgeon will discuss this with you.


The operation lasts on average one to two hours and takes place under anesthesia.

After the operation

After the operation, your breasts are provided with patches and firmly wrapped in a supportive dressing. A thin tube (drain) usually remains behind in the wound area, which ensures that the wound fluid is drained away. The first 24 hours after the operation you may have pain and the breasts may feel tight and tense. This feeling gradually disappears after a few days.

How you can clarify your own eye color

Your own eye color is a jewel that you always carry with you. Did you know that you can make your natural eye color look brighter with a handy trick? How?? You do this by repeating the color(s) of your eyes. Have you ever studied your eye color properly? Many people do not have one but multiple colors in their eyes. In this blog, I show you four simple but effective ways to let your eyes speak more.

How do you clarify your natural eye color?

The iris (the rainbow fleece) gives our eyes color. The amount of pigment (melanin) in the pigment-rich cells at the back of the iris determines the eye color. Brown eyes have a lot of pigment, blue eyes little and green eyes are in between. Brown is the most common eye color, followed by blue and then green. Albinos have little pigment so that the iris is transparent. Their eyes have a red color because of the many blood vessels.

Green eyes are rare. You see green eyes most in the Middle East, Saudi Arabia, Iran, Turkey, Pakistan, Afghanistan and India.

Approximately 2.2% of the world’s population has blue eyes. Blue eyes are mainly found in Northern Europe and countries whose population is part of Northern European origin. For example, Canada, the United States, Australia and South Africa, and in some South American countries. Blue eyes are rare in the rest of the world.

Brown eyes are the most common. That is not surprising, because brown is genetically the dominant eye color. Brown eyes usually go together with brown or black hair. In many populations, brown is the only eye color present, with a few exceptions.

The eyes of the people are full of color. In the Netherlands we mainly find the blue eye color. In addition to blue irises, there are also other types of colors. Brown and green eye colors also occur. The color in your eye is determined by the amount and distribution of the pigment in the eye. There are two types of pigment: eumelanin and feomelanin. Eumelanin is brown / black while feomelanin produces a yellow / red color. The pigment that you find in most people is eumelanin. Those who have little pigment (eumelanin) in the eye get blue eyes. Those who have a lot of melanin in their eyes will get brown eyes. People with green eyes have another type of pigment in the eye called feomelanin (also called lipochrome). The pigment in your eye seems to have a certain color through rayleigh disruption.

The color of the eye can change over time. Many white babies have blue eyes at birth, which can later change into any color. After the third year of life, the eye color is basically fixed. But eye color change is very frequent, namely through contact with sunlight, just like the skin. Practically all eyes that are not permanently brown become browner by sunlight. For example, someone with green eyes can discover many brown spots in the summer . With blue eyes it often becomes a light brown ring from the pupil (and is often seen as a yellow ring). In the winter , the normal color returns. (Source: Wikipedia).

You also see many mixing colors. Mixed colors are for example gray-blue, brown-green, golden-brown etc. Sometimes you even see 3 or 4 colors in one eye! For example , the edge of the iris is often darker in color than the rest of the eye color. Sometimes you see light streaks (like a kind of spokes in a wheel) those lines can even look almost white. You also often see colored specks in the eyes or a kind of sun around the pupil.

These colors are optically mixed at a distance. They appear, for example, eyes with yellow and blue green at a distance.In order to determine which colors your eyes have, it is best to use a magnifying glass . It will surprise you which colors and patterns you see!

Usually children have the same eye color as their parents. But eye color is not only determined by the parents. The genes of your distant grandparents also count. That is why you can have an unexpected eye color. For example, you can have blue eyes, while blue eyes have not been in your family for generations. Either you and your partner both have blue eyes and your child has brown eyes. Eye color is hereditary. Your genes determine your eye color. You always inherit two copies of each gene: one from your father and one from your mother. There are more than 120 genes known that influence that color. The iris color, the speckles in the eye: there are all different genes behind.

By repeating the color of your eyes you can make your eye color look brighter.
How can you do this? There are 4 ways:

1. Use just under your face a garment in (approximately) the color of your eyes. A top, t-shirt, blouse, dress, sweater, cardigan or jacket is just under your face, these garments are therefore the most suitable. You can also combine two or more of your own eye colors. For example, a gray top with a blue jacket with blue-gray eyes. It does not have to be exactly the same color, if the color is in line with your natural eye color.

2. Use an eye pencil or eyeshadow (on a part of the eyelid, the moving part or in the arcade arch) in the color of your eyes. If you combine this color with a complementing color, the effect becomes even stronger. A complementary color is a color that is (approximately) opposite your eye color on the color circle. For example, you can combine a green eye pencil with copper-colored eyeshadow or a blue eye pencil with rust-brown eyeshadow. In a later blog I will tell you more about this principle.

3. Take a top or scarf in a pattern that contains one (or more) of the colors from your eyes.

4. Use an accessory near your face in the color of your eyes. Earrings or a necklace are most obvious for this. And brooch, hair band or corsage are also very suitable.

What is a healthy BMI?

In our current society, a lot of people are dead to be too fat. Of course it is indeed important to stay on a healthy weight – but that does not mean that every lobe belly fat is immediately a death sentence, and also that you do not have to press the line when a pound is added!

You can also be perfectly healthy without having the body of a super model. Do you doubt whether you are becoming too heavy – or too light -? Then you can get an indication of your health by calculating your BMI . What is a healthy BMI ? You will learn it below!

Healthy Weight

First let’s see what we mean by a ‘healthy weight’. Put simply, that simply means that you are not too heavy, and not too light – the latter is often overlooked by many people. We know from overweight that it increases the risk of certain diseases and disorders: people with obesity get diabetes type 2, cardiovascular diseases and certain types of cancer more quickly .

All those excess pounds can also cause back and joint complaints. Underweight , however, is no less dangerous: it means that you have a shortage of all kinds of essential nutrients, and it can therefore, among other things, cause extreme energy shortages and a malfunctioning immune system.

What is the BMI?

BMI is an abbreviation for Body Mass Index (an index that is also called the Quetelet Index). This index looks at the ratio between your weight and your body length, in order to see if your weight falls within a healthy limit.

It is therefore not about what people often find beautiful, or about your body composition; a healthy BMI means purely and simply that you have no overweight or underweight. When calculating the BMI, keep in mind that it can only be used in people between the ages of 18 and 70: it does not say much outside that age frame.

Calculate BMI

As mentioned before, the BMI indicates the ratio between your weight and your body length. You therefore only need those two data (in kilos and meters, respectively) to calculate this index!

bmi calculator

The formula for your BMI is as follows: weight / (length x length). So if you are 1.70 meters and weigh 60 kilos, you have a BMI of 60 / (1.7×1.7) = 20.8. If you find it too much hassle to calculate your BMI manually, you can also find all kinds of calculation assistants online where you can calculate this index.

What is a healthy BMI?

In general it is said that a BMI between 20 and 25 is healthy. Only under 18.5, however, there is medical underweight, so on that side there is still some play. There is less room for overweight: above 25, a BMI indicates that you are overweight, and over 30 there is obesity, or dangerous overweight.

Incidentally, it should be noted here that the boundaries for some population groups are slightly different: Asians, for example, have a different physique, so that a healthy BMI differs for them from that of Europeans.

Disadvantages of BMI

Do you have a healthy BMI, then that is nice – but what if your calculations show that you are too heavy? Then you do not always have to worry very much. The BMI has one major disadvantage: the index was originally intended to assess averages for larger groups, not to determine the health of individuals.

It often gives a good indication, but can give very different results under certain circumstances. If you are quite muscular, you are often overweight, for example, because your muscle tissue is heavier than fatty tissue and the index does not take into account body composition. Always use your common sense and do not blindly go down on a number!

Fat-burn zone: Fact or Fable?

You may recognize the picture below of some cardio machines in the gym. The fatburn zone claims that you burn more fat when you train at low intensity. But is this really true?

It is true that you use relatively more fat as an energy source for an effort at a low intensity, as you can see in the table below. The level of effort affects the use of the energy sources for that effort. The reason why the body mainly uses fat as the primary energy source in an effort at low intensity: fat is virtually unlimited in comparison with other energy sources and provides a lot of energy for a longer period. That is why fat is an important source of energy for low intensity efforts. But to use fat as an energy source, oxygen is needed and this energy conversion is more inefficient than with other available energy sources, such as creatine phosphate .

But is cardio at low intensity than the way to get rid of that excess belly fat? No. There are two reasons for this.

First, the fatty acids in the bloodstream and in the nearby mitochondria (near the muscle cell) are first converted into energy. This means that you do not immediately burn that fat around your belly or hip ( local fat bandages do not exist ).

Second, your net burns a lot more calories by exercising at a higher intensity. You burn with exercise at a high intensity relatively seen less fat, but net yet more than when you exercise at a low intensity.

In short, exercising at low intensity is not always better for ‘fat burning’. The table above makes it even more concrete. Here you see that for weight loss running is preferable to speed walking.

Basic tips for a lower fat percentage

Do you want a lower fat percentage ? Here are some basic tips by that can help you:

Map how much energy your body needs and how much you eat and drink. Make sure you eat fewer calories than your energy needs . The easiest way is to count your calories in an app.

Move more!
This can simply be an extra walk or on your bike to work, but also by exercising.

Do strength training.
This is valuable against the loss of muscle mass during a period of weight loss.

Follow a protein-rich diet to protect the amount of muscle mass.

Provide a good work / rest balance.

Ten Tips To Consume Fruits In A Healthy Manner

1/ Make sure that there is always a well-stocked fruit bowl in the living room. That method everyone can take it to their heart’s content.

2/ Try to eat a piece of fruit with or after every meal, so at breakfast, lunch and supper. Furthermore, fruit is also an ideal treat.

3/ Do not throw away really ripe fruit however process it in a milkshake or shake. A healthy treat on your own and for the kids!

4/ Also frozen fruit is very ideal for making smoothies. Simply consider frozen strawberries, raspberries or mangos. Combine them with a banana that you put in the freezer for a night. The healthy smoothie then becomes additional creamy.

5/ fruit tastes great on a sandwich healthy. Some mixes: cheese spread with pieces of pear or halved grapes, mature cheese with slices of apple or pear, chicken breast with pineapple or melon, raw ham with pear or melon, tuna salad with peach.

6/ Do you elegant something tasty in the evening while viewing television? Then consume a banana. Bananas not just satisfy the cravings, they are likewise abundant in tryptophan, an amino acid that assists your body produce the sleep hormonal agent melatonin.

7/ Handy as a snack on the go is a bag of dried fruit. Just think of dried raisins, apricots or figs. Dried fruit has a good life span and consists of many dietary fibers and minerals.

8/ Does your child not want to eat fruit? Then combine the fruit with delicious components. Process it in a pie, dip it in melted chocolate, mix pieces of fruit with the cereals or make a bowl with grape juice. Prick cubes of fruit on a sat├ęstick or turn a vibrant fruit salad on the table. And how about banana or strawberry on the sandwich?

9/ Did you understand that 50 type of fruit exist? Dare to explore the unique fruits that you discover in the supermarket. If you also bring your kid to the store, you will learn to acquaint yourself with the lots of fruits in a casual way.

10/ Grow fruit in your vegetable garden. Strawberries, raspberries, berries or blackberries can be grown in a pot or in the strong soil. Likewise lei fruit against the wall is yummy and barely happens

Fruit with the meal was possible

Some individuals attempt not eat fruit in mix with a meal because they think that is bad for digestion. They miss out on the ball. To disturb the intestinal flora, you truly need to eat a lot of fruit. consuming fruit with meals is simply healthy, due to the fact that the vitamin C in fruit increases the absorption of iron from other vegetable foods such as veggies, grains and potatoes.

Advice To Get Relief From Back Pain

1. Take breaks

Take a break of at least ten minutes from your desk every hour – preferably broken up into little pieces – and leave your computer system. Go get the mail, make a telephone call and walk around while you call or get a cup of coffee. Research studies show that even people who work out routinely are still at danger of cardiovascular disease if they take a seat often and for a long time.

2. Differ your working posture

Use an office chair with a tilting function and extend your feet routinely. Or put them on the chair legs and frequently sit forwards or backwards in your chair. If your desk is easily adjustable in height, you can also vary in between sitting and standing work.

3. Move

Maximize the minutes that you are not behind your computer. For example, if you want to talk to a coworker, stroll to their desk instead of sending out an e-mail. And if you have to plan things or need believing time, why not go to a cafe to do those tasks?

4. Stretch

Stiff muscles become stiff and brief, so stretching workouts are important. Even with your chair you can roll your shoulders and head, stretch your legs and move your hips.

5. Strength workouts with daily objects

Usage daily items for your strength training and to loosen muscle knots in the shoulders and back.

– Fill water bottles and use them as weights. Reinforce back and arm muscles by standing apart with the legs at hip width and holding a bottle in each hand. Lift your arms simple or out to the shoulder and lower again. Repeat 10 times.
– Stand against a wall with a tennis ball between your back and the wall, and roll your back over the ball. A particularly effective way to loosen muscle buttons in your back!
– Utilize a Pilates ball as a chair. This is particularly great for supporting your diaphragm, reinforcing your spinal column and reducing pain in the back.
– Utilize a seat or low bench to do push-ups and plank exercises.

Build Your Muscles Without Any Equipment

The city is the ideal play ground for sports: with this program you build up your muscle mass without material and you save money on your wallet.

How do I develop muscle mass without product?
Cycling in the city, running, running … All sports that you can practice virtually anywhere. Download the very best running app and see if you can build extra muscle mass in the park in your community, without devices but with the outcome!

Where do I build muscle mass without material?
In the park, on hiking routes, on the play area … There are more places than you believe to construct muscle mass without product. Even if you do not discover any specific equipment or equipment there, you will undoubtedly find locations to construct your muscle mass without product.
The sessions of muscle exercises without material can take up to Thirty Minutes however inning accordance with your condition you spend 10 to 45 minutes.

Which exercises to build muscle mass without equipment?
Normally you do not need more than the weight of your very own body to do cardio in strength training in between 2 exercises. An ageless work-out that really works.
These are the workouts of our program muscle exercises without material:

  • Push-ups, on your toes or knees
  • Split lunges, each leg folds into a 90 degree angle
  • Squats, with your hips falling to (simply) below your knees
  • Shelf on your lower arms or in the posture of push-ups, alternate in between both positions
  • Mountain climber
  • Extending and extending exercises
  • Try out any exercise to develop muscle mass without having to do several sets of 10 before you start the cardio. Depending on your condition, you can carry out the exercises quicker, longer and more intensively.

Building muscle mass without product
In every park or in nature you will find a pull rod. Consider a strong branch and even the posts on the parking area at the entryway of the park. With this program to build up muscle mass without product, you can likewise do your muscle workouts with a bench in the park.

Strategy of muscle exercises

Bulgarian split squats: position the top of your foot on the bench behind you and flex your knees. With this workout without product you let your butts work.

Extending and extending exercises: attempt to do some rowing works out with the chains of a swing or pick a slanting rod. Likewise try a dynamic version, however then select a bar that is low enough so that your chin increases above it when jumping. Then do some unfavorable stretching and extending exercises, ie you do more effort when you pull down than when you pull up. Helpful for your large back muscles, stomach muscles, your arms and your upper back.

Push-ups: when you have mastered the push-ups (with arms along your side), try this variation with a bench: put your feet on a bench behind you and let yourself sink.

The Diet That Is Actually Not A Diet

Preserving a diet plan is challenging, however likewise starting a diet plan is typically not a sinecure. Due to the fact that you understand them, the intents that never ever appear concrete … I should, I much better, from tomorrow I will … Till that a person voice roars in your ear: STOP! NOW IS THE ENOUGH!, and offers you the power to really go for it. Fancy more professional Evelien got such a big scolding and since then has been identified to go for chocolates, snacks and sweets. Discover her pointers for a diet with taste.

This is the story of my diet … Yesterday I went to lunch with a brand-new coworker. She told me that she utilized to be about 50 kilos much heavier. A couple of years ago she underwent a gastric bypass (a stomach decrease), so she slowly but certainly lost her weight. I asked her if she needs to have altered her eating practices considerably. “I can not endure peppers,” she replied, “that makes me ill to death. And I also have to pay attention to milk and fries. “Her parts are now much smaller sized than they used to be.” Sometimes I can just eat a few mouthfuls, particularly when I fidget, and in some cases I can eat a full plate empty.” She did not have that at all, except for that she had actually waited too long for her to run.

I wondered how far I would go to lose so much weight. I understand that I have sufficient discipline to lose practically 30 kilos on my own, just by consuming healthier and working out a lot. I did that a couple of years back. Being totally accountable for a healthy body and a great condition: it made me feel at the top of the world. Today there are sadly a lot of ‘pregnancy silos’ that I have actually not completed yet. The plan to go sweat once again in the fitness center 3 times a week is just no longer an alternative. There is now a kid and three times less time …

So I will need to, ahum, diet. To be extremely truthful: I have never followed a real diet plan and do not prepare to do so. As quickly as I get the sensation that I’m on a diet, I wish to jump from the greatest bridge. That’s why I do not want to call it a diet.
I have been working for a week on exactly what I will describe as ‘my healthy duration’. The reason was banal. I passed the reception of my work and there was a large container of Mozart bullets. You understand them, those Austrian pralines crammed in a red crunchy piece of paper. My very first impulse was: yummie! Tackle and put it in my mouth! However I was distracted by an associate, with whom I talked for 2 minutes. When I was alone again, I looked again at the goblet of goodies. Unexpectedly I felt an extraordinary power in myself bubbling up. “No!” An inner voice, . “No concern.” And I strolled on. This little victim gave me the strength to say no to a gingerbread with coffee and a piece of cake from a year old colleague.

7 days later I can happily report that I have not touched any sweet or treat since. Just a hearty however healthy meal 3 times a day. I definitely do refrain from doing part control: prefer a Mount Everest of veggies on my plate, then weigh 30 g of rice with a scale.

These are some of my tricks for a healthy (and light) diet plan, without loss of taste.

  • Use pure, ground steak instead of combined minced meat.
  • Replace routine pasta with wholegrain pasta and white rice with wild or wild rice.
  • Combine meat or fish just with vegetables. Do the exact same with pasta, bread, potatoes and rice. Never put meat, vegetables and potatoes on one plate.
  • Bring huge amounts of veggies into your house and serve at least 3 types with every meal.
  • Make sauces based upon tomatoes, not on butter and meat gravy.
  • Make salads for the sandwich yourself. Tonijnsla for instance. Mix a can of tuna with a small amount of light mayo, gherkins, spring onions, a hard-boiled egg and chives.
  • Fancy pizza? Then take one point and add a gigantic, yummy salad.
  • Buy a good grill pan. From now on you can prepare salmon, chicken, tuna and steak much healthier without fat.