Yummy Stuffed Eggplant

After I found these gorgeous marbled eggplants on the market, I couldn’t wait to dive into the kitchen and create something yummy from them. This was a success and because of that I want to share this stuffed eggplant recipe with you guys!

For two portions, you will need

– 1 eggplant

– 2 handfuls of cherry tomatoes

– about 150 grams of cooked freekeh (you could also use rice or quinoa instead)

– a little bit of coconut or olive oil

– handful of sunflower seeds

– 2 tbsp of tahin

– small piece of ginger

– 1 tsp of cumin

– little bit of pepper

– fresh cilantro



Preheat the oven to 175 degrees Celsius.

Cut the egg plant in half, and remove the flesh of the eggplant. Put the halves in a small casserole, and put these in the oven for about 15 minutes (depending on how big the eggplant halves are)

Cook the freekeh.

Cut up the flesh of the egg plant and put it in a frying pan with a drizzle of coconut or olive oil. Mix in the cooked freekeh, sunflower seeds, tahin, grated ginger, cumin and pepper. Cut the cherry tomatoes in halves.

Preheat the oven to 200 degrees Celsius after the eggplants are slightly tender.

Stuff the eggplant halves with the cherry tomatoes and the freekeh mixture, together with some cilantro leaves (be careful though as the taste of cilantro can quickly get overwhelming, so don’t use too much). Drizzle with a little bit of oil.

Place the eggplants in the oven for about 10 minutes. Done!

And that’s it! Enjoy your yummy stuffed eggplant :)!

Getting rid of your inner snack monster

Hi Fit Girls! This month I received a couple of messages from girls all around the world, asking for tips against the urge to have a major snack attack.

We all have these moments where we wanna give up on our healthy lifestyle for a day, and snack on chocolate, pizza and icecream all combined. Or we can’t resist all the sugary treats on a party or at the office. I work in a hospital and there’s ALWAYS cake or chocolate lying around, haha, so I had to teach myself some self control!

In this blog I’ll share my top 7 tips with you for getting rid of your inner snack monster.

1. Don’t starve yourself

Personally, I have much more urges to snack when I haven’t had enough to eat.  If you want to learn more about your eating pattern, track your intake for a week using an app (i.o. MyFitnessPall). Make sure to eat no less then 1500 calories! I eat about 2000 calories a day and more than 200 grams of carbohydrates (although I don’t track them daily) and I still lose fat mass, because I’m living an active lifestyle. Your body will work the same. So, eat up!

2. Plan your meals ahead

When you know what your next meal is gonna be, it’s much easier to say “no” when somebody offers you an unhealthy snack. Also, consider planning a “cheat meal” so you can look forward to that moment.

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The basic guide to working out on your period

We all know when it’s that time of the month again. You get more emotional, you feel less comfortable in whatever you’re wearing and working out sucks. Yes, we’re talking about being on your period, crossing the red sea, not being pregnant or whatever you want to call it. But did you know that working out while you’re on your period is actually a good thing? Although, you should try to avoid some yoga moves…

Working out while being on your period can help you enormously. When you’re working out you’re battling and fighting against your constant headache, pain, cramps and fatigueness which is a good thing. Also, by working out you release endorphins that will make you feel better afterwards. So when you don’t feel like exercising when you’re having that time of the month again, just go for it! It can really help you to relax. So try to go out for a run or a walk or go swimming or dancing.

However, what can you do to prepare yourself for the gym?

– Wear the right protection: When you work out, sanitary pads aren’t the best solution. Try to use tampons or a mooncup.

– Wear safe clothes: Usually when I work out when I’m on my period, I wear black clothes. In case I will have a little ‘accident’, hardly anyone will see it.

– Listen to your body: If you have a really nasty period and cramps, don’t try to overdo it. Listen to your body and sometimes it’s just better to stay at home and rest.

– Drink a lot of water. You’re loosing a lot of blood so it is important to stay hydrated and to eat well before you start working out. (usually 1 – 2 hours beforehand otherwise you can get other stomach cramps and you already have enough of that ;)).


Moreover, do not try out some yoga moves. Yoga can sometimes be the devil when it comes to working out on your period. You should try to avoid inverted poses. Inverted poses stretch your uterus and this is not what you want at this particular moment in time. Your uterus is already working really hard and these moves can overstretch the uterus which can cause excessive menstrual flow.

So ladies, go work out and do your exercises!

How I’m doing with cutting the crap

19 days ago I decided to cut the crap out of my food intake for 30 days, with 4 cheat days allowed. Many of you have joined in on Instagram (go Fit Girls!) and together we have been cutting the crap out of our lives. I thought it’d be nice to update you halfway through the process – so here it is!

The hardest thing for me was to stop snacking on chocolate. It wasn’t like I was eating an entire bar every day, but if someone had some chocolatey goodie (chocolate ‘kruidnoten’, mmm) I just couldn’t say no. So that was my  first hurdle: saying no to sweets and unhealthy snacks! I’ll admit, the first four to five days, saying no sucked big time. I was craving sugar! So I started looking up recipes for easy sweet snacks and got some very useful tips from you Fit Girls. My favorite were the chocolate-date balls Nadine told me about – oh my, those are amazing.


On day 2 I went to the market and did some major veggies & fruit shopping to make sure I got enough healthy food to snack on. That was never really a problem before though, I always bought a lot of veggies and fruits, but now just a little bit more. Red bell peppers, apples, kiwis, zucchini, dates, bananas, broccoli, mushrooms, brazilian nuts and a mix of cranberries and various nuts. It’s really cheap if you go to your local market instead of going to the supermarket!

Although it was hard at first, my cravings have seriously dropped to a new low and I can honestly say that my energy went up (way up!). Uni is still incredibly busy but still I’m feeling better and more energized. Of course I haven’t become some superhuman and I’m still really tired at times, but I feel way more capable to cope with my daily high dose of stress and lack of time. I used to fall asleep completely exhausted, and now I’m just tired and satisfied when I hit the pillow. And this is only day 19, imagine how I’ll be feeling at day 30!

I’m pretty sure I’m going to keep this up after the 30 days end. It feels so good to nourish yourself with the right foods and discover new recipes you love (such as the filled bell pepper recipe, one of my favorites now). I’d love to hear how you are all doing in cutting the crap! Leave a comment below or feel free to check out my Instagram account if you haven’t joined cutting the crap yet.

Will you be joining me? 

Anne’s Kitchen Stories

Yay, Anne’s Kitchen Stories is live! From now on I will share my favourite recipes with you every Friday, just in time for the weekend! About once a month I meet up at Fit Girl Anna’s place (wow, she has a beautiful home!) for an amazing day shooting recipes and test tasting them with the other Fit Girls. There is a bunch of sweet and savory meals and snacks coming up which I can’t wait to share with you. Ofcourse, if you have any suggestions you can always let me know! Here is the first one…



My favorite quinoa dish at the moment! Not only do all the colors look amazing together, it tastes yummy too. It has the perfect combination of sweet and savory and eating it feels like a feast. I love making this dish when there is people coming over or to cook a batch on Sunday and have my lunches covered for the week. Fit Girls Anna, Chris and Roos approved and said they would make it again, and that it’s a ‘must-try’! This recipe serves 4 and takes about 45 minutes to make.

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Cutting the Crap for 30 Days

Ever since I started my Master studies two months ago, I have been eating so much crap due to a lack of time and motivation to eat healthy. Like really, you can’t even imagine all that I have stuffed my face with. And I enjoyed it, so there’s really no shame in it, but I do notice that I feel less and less energetic and that I have a lot of ‘bad’ moments in which I feel I just don’t have the energy to keep up with a 40-hour study and a 20-hour job. Which is busy, I know, but nothing I shouldn’t be able to handle if I’m in the right mindset. So yesterday I decided: I’m cutting the crap. 30 days, of which 4 allowed cheat days. Are you with me?

Fueling your body with the right foods can make such an incredible difference, we all know that! And now that I need the energy more than ever, I’m eating all this crap, which makes me even less energetic – something I really can’t be right now. I need all the energy I can get. Cutting back the crap for 30 days will be hard – oh yes, I will probably hate myself at some times for doing this, but hey, I’m quite sure the benefits will outweigh those insignificant moments of despising this.

I was tired of being tired (oh the irony) so I started YESTERDAY. I was already changing my mind about the whole idea half an hour after I came up with it, so I immediately told the #FITGIRLCODE crew about it so it would become a little embarrassing to change my mind after that.. And here I am writing this article, telling you thousands of Fit Girls about it. No way back for me anymore, huh?

Probably I will wake up more than once thinking “Oh God.. What have I done”. And you might too if you decide to join me. But let’s try to remind ourselves of the benefits of persevering – feeling fitter and better just and solely by cutting the crap! This is not about losing weight or getting that sixpack, this is about us feeling better. Cheat days are part of that, otherwise we’ll all go cray cray and eat the entire world’s stock of M&Ms (good for the company, not so good for us). So you get 4 cheat days, plan em whenever you want. Have a birthday or family dinner coming up? No problem. Just take one of your four wildcards and devour whatever comes in your path 😉

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Benefits of Drinking Lemon Water

The benefits of drinking lemon water first thing in the morning seem to be endless. I personally love it and have been doing it for about two years now and was happily surprised to see it has thát many benefits. What are the most amazing advantages and how to do it?


Benefits of Drinking Warm Lemon Water

– It improves digestion. Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial . Lemon is also said to aid in the production of digestive juices.

– Lemon is an excellent and rich source of vitamin C, an essential nutrient that can pump up the immune system. The vitamin C is also of immense benefit to the skin and it can prevent the formation of wrinkles and acne.

– Lemon water can help ‘clean’ your body by balancing the pH levels in the body. Having warm lemon juice early in the morning also helps flush out toxins. These benefits do wonders for you skin too.

So, how to actually drink lemon water? I always fill up a glass with warm water (not too hot, cause this can damage the enzymes from the lemon, and not too cold. Ideally cooled down boiled water) and squeeze out half a lemon. I always drink it with a straw and wash my mouth after in order to prevent enamel damage. Most of the time, this is about half an hour before I actually have breakfast. Depending on the lemon, I quite like the taste. Sometimes I just get a sour surpise but I still don’t have any problems finishing my drink. If you dislike the taste, you could add a little bit of honey. Are you going to give it a try??


source: healthyfoodhouse.com

Chocolate Pear Oatmeal

I love oatmeal and I’ve created many variations over the past years. This one is super simple and easy, but damn I was overwhelmed by how delicious is it was! And that’s why I’ve written down the recipe for ya (you can thank me later)!

For this chocolate pear oatmeal, you’ll need:

– 40 grams oats

– 1 scoop vanilla protein powder

– as much water as needed

– some cinnamon

– 1 pear

– 1 tsp baking powder

– 85% dark chocolate (as much as you like)

If you wanna make sure your oats don’t get lumpy, you can blend the protein powder with the water first, but this isn’t necessary as you can also add the protein powder little by little while stirring well. In a small pan, heat up the oats, water, protein powder and some cinnamon on low heat. Pre-heat the oven on 200 degrees Celsius. Chop up the pear and add it to the oatmeal. It shouldn’t be runny or thick; add more oats or water if needed. Your oats will take about 5 minutes on the stove; when your oats have become a porridge it’s ready!

Pour the oatmeal in a bowl and add the 85% dark chocolate squares on top. Put the whole thing in the oven for 10 minutes. Done!

This oatmeal is perfect as the weather is getting colder. Also a great cosy breakfast-for-dinner option if you ask me, haha. Let me know if you’ve tried it, and if you have some awesome oatmeal recipes, please share!

Can I do fitness exercises when I’m young?

Unless you were synthesized in a laboratory or forged by the hands of the gods themselves, you most likely have parents. Even though I can hear a lot of young people think “gosh, my parents are like, super annoying”, having parents is pretty awesome. For starters, you wouldn’t be walking this earth if it weren’t for them, but you also don’t have to worry about paying rent, insurance, cooking your food and if you’re lucky, cleaning your room and washing your dirty underwear. That sounds like a sweet deal to me.

However, parents can and will have their annoying moments. A good example is when you want to start going to the gym. Most parents will think you’re on drugs when you have a delicious, chocolate flavored protein shake, so going to the gym is the equivalent of committing a serious crime to some. “You just don’t go to the gym when you’re young! Go play with your toys!”

“Mom, I’m sixteen, I’ve been in a relationship for three years, I don’t have toys.”

A lot of that fear is based on concern. Parents are concerned that doing any form of resistance training is bad for their children’s health. The most common concern is that it will stunt their growth.

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Confessions of a Fit Girl

We all have our moments of weakness. You bury your face in chocolate, don’t get of the couch for days and use sweatpants for anything other than what they are meant for. This week was one of my low points in life. Let me tell you why.

My name is Aranka and I haven’t worked out for nearly 2 weeks.

This however, is not my confession. I have been beating myself up over the fact that I am not working out 4 times a week anymore. I have consumed more Kinder Buenos in these last weeks than the entire year 2014. I tell myself that “I’m not a real Fit Girl” and get stressed over the fact that I have yet missed another workout.

I thought my confession would be that I haven’t worked out in a while and that I pretended that two chocolates in both hands does count as a balanced diet. Writing this article I realized that I have been a bad little Fit Girl but not in the way that I thought. #FITGIRLCODE is about taking care of yourself, the body you live in. It’s about helping each other, paying it forward and letting someone help you when you need it.

I will get back up on my feet and to the gym. But not because I am forcing myself, not out of guilt. I will start taking better care of my body because I know that it will actually help me destress. I must train my abs in order to spare my back. And I must chill the f*ck out when I’ve missed a workout.

How to get your mojo back

Here are some tips to help you get back on track:

  • Make a realistic planning
    Manage your own expectations and plan some “me time”. I use that time to watch Pretty Little Liars, paint my nails, and watch YouTube video’s of cute cats.
  • Listen to your body
    If your back hurts, don’t just keep going. Consider yourself warned and chill.
  • Remember you’re not perfect.
    We’re all human. So whether you’ve been busy with work, school or can’t go to the gym because you’ve missed a workout. Stop the pity party, beating yourself up and stressing. Everyday is January 1st, you can start NOW.
  • Let people help you
    Sharing is caring and not only the good stuff. Friends and family are there for you, also in hard times. Ask a colleague if she wants to join you in a “clean eating week”
  • Workout in the AM
    When you have worked out in the morning, you will feel more energized during the day.

How do you get your mojo back? Share your wisdom in the comment section!

Pretty Pink Beetroot Smoothie

My favorite smoothies are the ones with beetroot. Because look at that color! Beetroot smoothies are not only really pretty, but they are also really yummy. This Pretty Pink Beetroot Smoothie is sweet and creamy with a nice earthy accent. I like to drink this smoothie before or after my workout. Did you know that beetroot can improve athletic performance? The ultimate veggie for us Fitgirls, haha 😉

For this pretty pink beetroot smoothie, you’ll need:

–          1 Beetroot (cooked)

–          1 Ripe banana

–          1 Scoop of vanilla protein powder

–          Water until you have the thickness you prefer

Blend it up! Easy as that right! Tip: I love to freeze either the banana or the beetroot, for a nice cold variation. Enjoy!

Healthy Cheats

Everyone has those off-days when you just need something extra… but don’t want to give in completely because it’s not cheat day, haha. Because these next options are healthy, they’re not really “cheats”, but still damn good, maybe even just as good and sometimes even better..

So go ahead and enjoy these healthy cheats!


Medjool dates with peanutbutter

Sweet, gooey and soft medjool dates with peanutbutter is the best combo ever. No discussion. Sounds weird? Just try it. Believe me, it will change your life.



Banana ice cream 

Just as creamy as the real thing. Endless possibilities. If you have never made banana ice cream yet; go get bananas, chop ’em up and freeze ’em, like, right now. You’ll thank me tomorrow!



Frozen Yoghurt Bites

Craving something fresh? These yoghurt bites are super easy to make and super yummy. A must-try.



Quest bars

I looove Quest bars. I could eat a whole box of the Cookie Dough flavor. So far I’ve tried Chocolate Chip Cookie Dough, Cookies & Cream, Double Chocolate Chunk, Chocolate Brownie and Banana Nut Muffin. All delicious.



Healthy homemade chocolate

Healthy chocolate? Euhm, yes please! You can make a lot of variations of this one; try it with coconut, crispies, cornflakes, kasha, nuts, raisins….



Sweet potato crisps

Slice up a sweet potato very thinly, coat them in some coconut oil, put them in the oven for about 10 minutes on 200 degrees Celsius, sprinkle with some sea salt et voila; healthy chips! Very yummy with some tahini.


chocolate peanut butter cookie

Chocolate peanut butter cookies

Chocolate. Peanutbutter. Cookies. Enough said.



Desserts made with protein powder

Stracciatella icecream? Pannacotta with raspberries? Tiziana’s got you covered.



Crackers with hummus 

A classic. Who needs chips and dips when you have crackers and hummus? And soooo many variations possible with the hummus..! Tip: try the beet variation, it’s sooo pretty and delicious!


What are your favorite healthy ‘cheats’? Share some inspiration!


3 Different types of training

There are many, many different ways of working out. There’s running, yoga, CrossFit, HIIT, LISS, Les Mills, dancing, oh I can keep on going. So what does it all involve? What type of training suits you best? Let me enlighten you a little bit about 3 types of training in specific: LISS, Les Mills and HIIT. 


LISS stands for Low Intensity Steady State. This is a type of cardio that doesn’t put a lot of stress on the body. Think of taking a long walk at a steady pace or climbing long stairs. Does this count as a workout? Definitely! Kayla Itsines talks about LISS in her Bikini Body Training Guide and explains that walking burns the least calories, but the most fat per calorie, in comparison to jogging and running. Hard to believe (yeah, I saw that frown)? Well, fat needs oxygen for it to be metabolized for energy. The lower the intensity of the workout, the more oxygen there is for your body to use for the metabolization process. So you do burn less calories by going for a long walk with the dog or the bf, but the calories you burn, burn more fat! Plus, it will boost your metabolism too. Although it won’t make you sweat, LISS is a very good workout to do every once in a while.

Les Mills

Les Mills has become quite famous! It was named after Leslie Mills, four-time Olympian. What you can basically expect is a very sweaty and intense workout, which will push you to the next level! They even call it a revolution, a community, a life-changing experience. Sounds good, doesn’t it? This music-based workout will make you sweat like a pig but hey, sweaty is the new sexy, right? Les Mills is definitely worth trying out. I know several people who are seriously addicted to it!


HIIT is something that probably more of you know already. It stands for High Intensity Interval Training, which the #FITGIRLCODE crew does every week at Elevator Sports. In a HIIT workout, you will be challenged and you will be exploring your boundaries. These short interval exercises will take everything you have, but you will love it in the end, trust me!

If you want to try out a HIIT workout, a good opportunity would be to try out one at the Willeke Zorg Workout Club! You can try out a free online workout at her website. And it gets even better: you can do this at home AND with your BFFF. AND you get one month of free Premium Membership if you and your BFFF team up together. How awesome is that? Check out our previous blog post for more info!

What is your favorite type of training?

Chocolate Peanut Butter Cookies

Chocolate Peanut Butter Cookies… Oh boy! These crunchy cookies are so yummy! I’m a real sucker for cookies and this might be my new favourite recipe to whip up in order to satisfy my sweet tooth. I ended up eating a couple too much, but hey, they are semi-healthy and someone had to do the tasting!

Although not sugarfree, these cookies aren’t as bad for you as the name suggests. They are vegan and because I used PB2 premium chocolate, a powdered peanut butter, they are low in fat too! Powdered peanut butter is made from roasted peanuts that get pressed so the oil comes out. This makes a great low calorie alternative for peanut butter which tastes just as amazing and still is a good protein source.  I added cacao nibs which provide the cookies with some magnesium and antioxidants (to name a few of the health boosting ingredients) and they work really well as a chocolate chip. Yum!

For 8 cookies you need:

– 1/4 cup of oat flour (you can make this yourself with a food processor, I used ultra fine oats)

– 1/4 cup of wholewheat flour

– 1/4 cup of cane sugar

– 2 tbspns of PB2 Premium Chocolate

– 1/2 flax egg (1/2 tbsp of broken flax seeds, with 1.5 tbsp of water)

– 2 tbsps of melted coconut oil

– 2 tbsps cacao nibs

– pinch of salt

Start by making your flax egg. Mix 1/2 tablespoon of broken (you can use a mortar for this) flax seeds with 1.5 tablespoons of water and put this in the fridge for at least 15 minutes. Then preheat your oven to 180 degrees celsius. Mix all the dry ingredients, add melted coconut oil and the flax egg, and mix again using your hands. Form thin cookies from about 1 tablespoon of dough, place them on a lined baking tray and bake them for 17 minutes. Enjoy!

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We’d love to see you make these delicious cookies! If you do, please share photos of your creation!


Things you should never ask a Fit Girl

Living a fit and healthy lifestyle is or once was new to all of us. We’ve now grown accustomed to eating our veggies, cooking healthy meals and working out several times a week. However, the people surrounding us never seem to get accustomed to it at all.. Am I right? I keep getting the same questions and remarks over and over again! That’s why I have compiled a list of 6 questions you should never ask a Fit Girl. 

1. Are you really going to work out againAre you really going to keep asking me this?

2. (At night, cooking food for lunch prep) What on earth are you doing, cooking food this time of the day?

3. (After they noticed the good smell of what’s cooking) Can I have some too?

4. Why do you work out so much? Really? Can’t think of any good reason yourself?

5. Do you ever eat something unhealthy? Yes, I am still a human.

6. Aren’t you afraid you are going to become super bulky, like Arnold Schwarzenegger-bulky? 

Which question is the most recognizable for you? Any more questions you should never ask a Fit Girl? 

Green veggie smoothie à la Femke

Being an athlete performing at top class level, I have very little free time. My life mainly consists of training, travelling, analyzing games and recovering. So when I get a day off, I like to spend it at my parents’ farm. It’s great to see my family and friends and to enjoy the beautiful nature at the same time. But living on a farm has more advantages! Like having a lot of pets, plenty of space around the house and the possibility to grow your own veggies and fruit. My parents constructed their own fruit and vegetable garden, inspired by my uncle, who owns an organic farm in Brazil. To me, this garden is one big source of fresh ingredients for healthy and delish meals, and… to make green smoothies!

Whenever I’m at my parents’ farm, you will find me in the garden early in the morning to get some green leaves such as kale or spinach. Back in the house, I blend my freshly picked veggies together with some fruit I also picked from the garden. I make enough for the whole family, so everyone can start off their day with a fresh smoothie!

Lately, my favorite smoothie is one with both kale and spinach. If you also want start off your day fresh and fruity, try the recipe below. You might have to get used to the taste of kale, but this queen of greens has so many nutritional benefits, for example being high in fiber and iron. If you also add enough fruits to your smoothie you won’t even know it’s in there 😉

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Veggie smoothie à la Femke (for a two liter blender, 6/7 glasses)


  • 4 leaves of kale
  • 1/2 big hands full of spinach
  • 250 ml water
  • 1 banana
  • 1 apple
  • Some other kind of fruits (I use plums because these are in season in Holland now)
  • A little bit of ginger, cinnamon and turmeric
  • Half a lime/citrus
  • And whatever you think is nice, just try something (maybe add parsley or something sweet) and you’ll figure out what works best for you!

How to make?
Wash the vegetables and the fruit. Then put the green leaves in the blender together with the water and blend it. After that’s done, add the fruit and spices. Blend it well and taste it, add something if you miss anything, if not; enjoy! Please let me know whether or not you like this smoothie and which secret ingredient you’ve added. Bon appétit!

Are there any other things you would like to ask my fellow teammates or me? Leave your questions in the comment below!


Green Smoothie Goodness

Green smoothies are awesome! They are healthy, make you feel great, and (yes they can) taste amazing. Green smoothies are full of nutritients because of the green veggies. They help to increase energy, detox the body and provide you with a big amount of fibre at the same time. Here is one of my favorite recipes!

Green Smoothie Goodness


For two glasses of a green pear smoothie you need:

– 1 Pear

– 1/4 Banana

– About 2 cups of spinach (I always use 4 cubes of frozen spinach)

– Cinnamon

– Water, about 200 ml, depending on how thick you like it

– Optional: 1 tspn of wheatgrass, 1 tspn of maca, and 1 tbsp of flaxseeds

Simply mix everything together until your smoothie is smooth and ready to be enjoyed!




Would you like to be inspired with more green smoothies? Check Lisa’s blog post !


Ditch the Diet

Ditch the Diet

Most diets seem to work in the short run, but fail in the long run. Not only do most of the dieters gain all the weight they lost back, a lot of people gain back even more. Why is this the case? And what other solution is there for weight loss?

Why Diets Don’t Work 

Ofcourse there are exceptions to the rule, but research shows that diets do not work for the majority of people. One of the reasons why people gain weight after dieting is simply because they will go back to pre-diet eating habits. Besides this behaviour related cause, there are actually multiple biological factors that have a significant effect. A weight loss diet that involves a reduced calorie intake can result in a decreased metabolism. This is because your body adjusts to the lower calorie intake by using as little energy as possible in order to survive. Another reason why your body uses less energy after weight loss, is because of a decreased muscle mass that is often a consequence of crash diets. In addition to this, quick weight loss and a restritive calorie intake cause a lot of stress on your body, influencing your hormones. One effect is that the hormones that promote feelings of fullness and inhibit food intake are decreased with weight loss. Meanwhile, ghrelin, a hormone that stimulates hunger, is increased, along with reported food preoccupation and appetite. This could make keeping the weight off extra hard.

What does work?

Since everybody (as in, every body and every personality) is different, I find it hard to believe that there would be one certain lifestyle that works for everyone. Skip restrictive diets and start working on the development of a healthier lifestyle that suits you. Eat cleaner, be active (and maybe try strength training in order to maintain or increase your muscle mass), and enjoy your treats every now and then. It doesn’t always have to be easy, but it sure shouldn’t spoil the fun!

4 Benefits of Healthy Eating

There is so much information out there on the amazing benefits of healthy food on health that sometimes I wonder if it could be too good to be true. After one year eating clean I figured it was time for some personal evaluation!  I didn’t run any tests and I’m probably not aware of all the effects of the change in my diet but I have to say, the differences I notice are huge already. 

The awesome 4 benefits of healthy eating that I experience:

– Much more energy

– Almost never bloated or having stomach pains anymore (and yes, regular toilet visits)

– A regular period without back pains

– Better skin, I don’t even need body lotion anymore to keep it moisturized!

These benefits have quite a big impact on my life actually and I’m really happy I started eating clean! The main change in my diet has been cutting out most processed foods and dairy (after I found out I was lactose intolerant). I have started drinking green smoothies daily, enjoy overnight oats, snack mainly on fruits and nuts and try to make my lunch and dinners as nutritious as possible. I really love eating like this and it has become a real habit without even noticing!

Do you experience benefits of a cleaner diet? We would love to hear about it! 🙂 And check out our amazing recipes for healthy eating inspiration!


Healthy home made chocolate

Chocolate is definitely my all-time favorite thing in the world. You can even wake me up for it in the middle of the night! Unfortunately, chocolate isn’t all that good for you… frowny face. Of course there is always dark chocolate as a good substitute, but there’s a way to make it even better: healthy home made chocolate! Wait…What? Rewind!!! Yes, you read it… H E A L T H Y chocolate. Brought to you by Studentenvoer, this recipe is amazingly simple.

What you need:

What you do:

  1. Melt the coconut oil in a small pan on a small fire
  2. Add the raw cacao powder and stir it really well
  3. Add the agave syrup/honey and stir again
  4. Put the melted chocolate in an icecube frame – you can add the hazelnuts too
  5. Put them in the freezer for 2 hours – after this, you can keep them in the fridge
  6. Enjoy this sensation for the tastebuds!


Now you can eat your chocolate or you give at as a present to your friends… Haha as if!
ry it and let us know what the results look like, we’re really curious. Looking for more sweet inspiration? Check out these Square lemon pistachio squares