4x what does caffeine do to your body

‘But first, coffee.’ ‘Don’t talk to me before my morning coffee.’ ‘Coffee: the most important meal of the day.’ You probably know them, all those spells about coffee. For many of us, this kind of morning is well integrated into the daily rhythm. But do you know what the caffeine from your hot drink does to you? (Except waking up). All the facts in a row. 

First an update where the substance caffeine can be found. The best known is, of course, just coffee, but did you know that tea is also known as theine? In addition, caffeine is also in cola, iced tea, energy drinks and even in chocolate. The amount of the substance in each product varies considerably, but the biggest sources of caffeine are espresso and energy shots.


As soon as caffeine is absorbed into your blood, it enters your brain. There it blocks certain receptors, so you will get an increased state of alertness. The release of adrenaline is also stimulated, which only reinforces that. Result: you can handle the world, but it could also be that you feel a bit hunted.


Because of the adrenaline and cortisol released after drinking a cup of coffee, your blood vessels narrows. This causes your blood pressure to rise, which in turn causes your heart rate to drop. With a large intake, this can even lead to arrhythmias, but no worries, you really have to drink a lot of coffee.


Caffeine stimulates your kidneys, so you have to urinate more. You probably recognize this: right after your cup of coffee or tea you immediately feel the pressure on your bladder. This is not because, contrary to what people often say, caffeine dehydrates, so you have to pee more. It is still the same amount, you just have to go to the bathroom faster. If you sit there for a number two it is not so strange, because coffee also stimulates the stomach and intestines. But whether that is because of the caffeine, or whether another substance is responsible for this, is not (yet) known.


In addition to all the effects, you also get more energy from coffee and it takes away your tiredness. This can be great during exercise, because this way you can keep your spicy workout up! Exactly the reason why caffeine is often added to pre workouts shakes. However, it can also be a disadvantage that caffeine makes you so alert, energetic and motivated. For example, if you suddenly become completely hypedbent after a cup of coffee after dinner, while you actually wanted to go to bed early. You lie there and stare at the ceiling. A good tip to get to sleep better is also to avoid these drinks!


In short: that daily cup of coffee does quite a lot with your body. And to be honest, at Fitgirlcode HW we can no longer do without. Also so fond of this hot drink? Will you let us know in the comments what your favorite coffee is?

10 things you can do on a sunday for a better week

 Sunday: for some people a lazy day, for the another a day to be active. No matter how you spend your Sunday, there are a number of things you can do that will prepare you well for your week. Apply these tips and you start your Monday a lot better and more organized. Sounds good, right? 


Do you work a lot or do you go to school? Use you sunday to do your groceries. So you know for sure that you can make all your mealpreps and you have enough healthy and tasty things for the rest of the week. And most of the time it’s more quiet on a sunday in the supermarket!


Sunday is the best time to make healthy snacks and meals for the upcoming week. Bake a healthy and tasty cake and make a few bowls with lunch and diner. Put it in the fridge or freezer and you can eat healthy for the whole upcoming week!


Do you take the time to take good care of yourself? From now on, plan an hour or more every Sunday to take care of yourself. Take a bath or a hot long shower, scrub your skin, apply a mask and paint your nails. You will feel reborn!


Do you have a busy week ahead of you? Take your time to organize your plans. Make a schedule for each day and write everything you have to do. When you have to exercise, what you are going to cook, when you have that important appointment with your colleague. Like that, you know for sure that you have all the time to do all your things. And it also prevents stress!


Nobody likes cleaning, right? But how nice is it, if you come home on a Monday and your house is perfectly clean. Make it a habit to clean your house on a sunday. Do your laundry, vacuumclean your house and change your bed sheets.


Do you have nothing to wear every morning when you wake up? Use an hour on your Sunday to prepare your clothes for the upcoming week. Another tip: look at the weather forecast to adjust your clothes to the weather! 😉


Do you literally have no time to exercise this week? Now is the perfect timing! You don’t have to leave the house, because you can search for an ”at home workout” on YouTube.


Is your pet home alone this upcoming week? Use your Sunday to catch up on lost time! Give your cat or dog some extra attention. They will thank you for that. 🙂


Compose the ultimate music list with songs that make you feel super powerful, collect the best motivational quotes and set a number of goals you want to achieve this week. Motivation guaranteed!


Spend your Sunday useful by teaching yourself something new. Join a workshop, do a new sport, listen to a podcast or read a book. You can never have enough knowledge!


What do you think? Are you going to rock this week? I know that I will! Let us know what you do on a Sunday in the comments or on social media 🙂

The Fitgirlcode Guide

We’re proud to let you know that we are currently working on our second English guide, the Happy Healthy Guide! Our first guide, the Fitgirlcode Guide, did so well that we decided it was time to make another one. Before we introduce you to the Happy Healthy Guide (which is coming soon!), we thought it would be a good idea to remind everyone of what the current Fitgirlcode Guide has to offer and let the ones who havent gotten it yet catch up 😉 

Together with the help of nutrition, fitness and mindfulness experts, we have created an eight-week guide that gives you the tools to make the best choices for your body and mind so that you can achieve your goals and unlock your personal code to a healthy lifestyle.


  • 8-week workout schedule (no gym equipment)
  • 8-week eating plan with shopping lists
  • 8-week mindfulness program
  • Mindfulness audio exercises
  • Happiness Journal to track your progress
  • More than 80 easy and delicious recipes

fitgirlcode guide


You can find so many ebooks on the internet about how to live a healthy lifestyle. Some are free and others cost you a fortune, but none of them are like ours. Since the launch of Fitgirlcode in 2014, we have listened to all of your questions and problems, and from this we have created a guide that fits into your busy schedule and allows you to fully enjoy your life! Our guide is a good way to kick-start your healthy lifestyle. But, what happens after you complete the guide? During those eight weeks, you will learn that healthy living is mainly about making the right choices. When you finish the guide, you will have enough knowledge to continue this new way of life on their own.

fitgirlcode guide

By this point we know how to maintain a healthy lifestyle and we really want to share that knowledge with you! We will explain to you why you should never trust the scale and the importance of Before and After photos. In the guide you will also find full-body workout schedules with workouts for advanced Fit Girls and Fit Girls who are just starting out.

In the guide you can also find complete and balanced food schedules. These schedules are created based on macro- and micronutrients. What the heck are those, you ask? You will learn all about it in the guide 😉 When designing the schedules we didn’t want to include any difficult, hard to find ingredients either. We know you all lead busy lives!

Last but not least: the mindfulness part. Through mindfulness exercises you will learn to manage stressful situations. Eventually, you will find out the effects of your new lifestyle on your mind. Inner change is perhaps even more important than external changes! For eight weeks, you will be accompanied by exercises that will give you support and a helping hand in dealing with many different situations.


Being happy and healthy is not only determined by your appearance. With the Happiness Journal you can measure and track how you have been feeling. The bottom line is that you should be honest with yourself – even if you have experienced some not-so-Fit-Girl moments. It’s impossible for everything to be perfect, and that’s okay.

fitgirlcode guide


You can download the Fitgirlcode Guide right now and have it immediately. We challenge you to join our fit journey. Maybe you know someone else who always says she wants to be fit and healthy but doesn’t know where to start. Invite her to join too! Even better, start the challenge together!

Join the 65,000 women in our community #FITGIRLCODE and encourage each other to be the fittest version of yourself by using the hashtag #FITGIRLCODEGUIDE on Instagram. Put on your finest sports outfit, drag our BFFF with you to the gym and start your own Fit Journey

10 easy ways to stay healthy on a budget

Staying healthy on a budget. Even though it seems impossible for some people, it certainly is not. In fact it is very easy to live healthy on a budget. Especially if you take some time to plan your meals and groceries. These easy tips could help you to save some money!

A lot of people who are starting to make their diet more healthy, struggle with expensive groceries. Fresh fruit & veggies, meals that contain fish and homemade snacks… This does sound quite a bit pricey, but if you take some time to plan it’s actually really affordable. Buying healthy food without a clear plan will often lead to you paying a fine price for your food.


1. Eat seasonably

When you’re planning on eating mango’s regularly during winter, this obviously isn’t very budget friendly. Oranges and mandarins are very cheap during winter, though. So make sure you spend some time selecting fruits and veggies that most readily available in that season. This is by far one of the easiest ways to eat healthy on a budget, it will save you quite some money each week!

2. Less is more

My meals often contain about 5 ingredients. Sometimes even less. When it comes to cooking my motto is ‘less is more.’ Of course a healthy salad made out of shrimps, avocado, fresh thyme and almonds will be quite expensive. Try to pick just one of these ingredients and then combine them with cheaper food to make saving on a scrummy meal.

3. Eat oats regularly

Starting off your day with a bowl of oats is very healthy and so cheap. I eat oats for breakfast everyday. Sometimes I use oats in my smoothie but during winter I love to eat a bowl of hot oats. It gives me a very satisfied feeling until lunch time. We love to share our favourite oat recipes on the blog, so make sure you check out our breakfast page!

4. Mix & Match

If I get myself a pack of fresh salmon, I make sure I use it a couple of times a week. The same goes for sweet potatoes. I love to make fries out of them for dinner and I also use them to make these pancakes for breakfast. You will save quite a lot of money if you use the same ingredient several times in one week. The possibilities are endless but you need to try and think outside the box a little. 🙂 You could for instance make your own simple version of granola.

5. Don’t buy pre-packed food

Although those pre-packed cookies are delicious and easy, they aren’t that cheap. And most of them are quite unhealthy as well. It’s very easy to make your own bananabread which will last en entire week. It contains only a couple of budget friendly ingredients. Easy peasy!

healthy on a budget

6. Make a plan

When you prepare well before doing groceries you will save some cash. Make a shopping list and plan out your meals and recipes. This will make it less tempting to buy stuff you really don’t need. Not only will this save you money but also a lot of time in the supermarket. Score!

7. Store your food the right way

About 14% of the groceries in Holland go unopened and into the garbage bin. What a shame! Products which are thrown away most often are fruit, vegetables and bread. We should actually all start to invest some time in learning about how to store your food the right way. Vegetables need their own space in the fridge. So don’t just lay them underneath your meat & cheese. And some kinds of fruit & veggies (mango’s, melons, bananas and avocado) belong on the kitchen counter. If you’re afraid your bananas will decay soon, peel them, cut them and put them into the freezer. This way you can even use them for a nice smoothie!

8. Arrive fashionably late at the market

Even though it’s quite a lot of fun to go to the market in the mornings, it’s not the most clever option. When you visit one hour before it closes, everything will be a lot cheaper. I always go around 4 o’clock on a Monday afternoon. This way I can get myself a nice stock of fruit & vegetables that will last the entire week.

9. Check the freezers

Raspberries and forest fruits can be quite expensive, unfortunately. But they’re a lot cheaper when you check out the freezer at your supermarket. I always stock a couple of bags of frozen fruit in my freezer that I use for breakfast. These bags are perfect for lazy fit girls like me. You can also find quite a lot of mixed veggies in the freezer. Delicious and cheap, YAY!

10. Become a couponing pro

With a little time and attention to detail, it is true that any average shopper can lower his or her grocery budget. Subscribe to your local supermarket via email or post to keep up with the offers. And ask your friends to help you out when you need some more coupons! Nowadays it’s even easier to save up coupons with the help of apps on your phone too as they offer different deals each week.

You’ll definitely save some money if you put these tips into action the next time you go shopping. Share your own ultimate saving tips in the comments below because all Fit Girls love to know how to stay healthy on a budget!

Drum roll… We are launching the #FITGIRLCODE Guide

Yes, after a long wait the time has finally come! In mid-December we will launch our first e-book: #FITGIRLCODE Guide. Say what? Together with the help of experts in the fields of nutrition, fitness and mindfulness we have designed an eight-week guide that gives you the tools to make the best choices for your body and mind so that you can achieve your goals and unlock your personal code to a healthy lifestyle.

What can you expect?

  • 8 week workout schedule (no gym equipment)
  • 8 week eating plan with shopping lists
  • 8 week mindfulness program
  • free audio mindfulness exercises
  • Happiness Journal to track your progress
  • 76 easy and delicious recipes

We made this guide so that you have all the tools you need at your fingertips to kick-start your healthy lifestyle. When you’re browsing the internet you come across a million and one different resources, some of them free, others costing you a fortune, but none are anything like our guide. We believe that by living a healthy lifestyle you can be the best version of yourself. And that’s exactly what you will achieve by following the #FITGIRLCODE guide.

the fitgirlcode guide


Why is #FITGIRLCODE Guide unique?

We have listened to all of your questions and listened to your concerns since launching #FITGIRLCODE back in 2014. With all of this, we have created a guide that is easy to fit into a busy lifestyle, allows you to enjoy lots of healthy treats and most importantly allows you to unlock your personal code to a healthy lifestyle. Our guide is great to get started living healthy but what happens after those eight weeks? During those eight weeks, you will learn that healthy living is mainly about making the right choices. When you complete our guide, you will have enough knowledge (about yourself too) to continue this new way of life on your own. In addition, we of course will continue to inspire you on #FITGIRLCODE daily with great articles and juicy recipes.

the fitgirlcode guide

What do you get in it?

T#FITGIRLCODE Guide is the handbook for Fit Girls. All of the girls who work at #FITGIRLCODE have a decent fit journey behind them and write from their experience. By now, we know how we can maintain our healthy lifestyle and we are only too happy to share that with you! We will explain why you should never trust the scales and the importance of before and after photos. An important part of a healthy lifestyle is exercise. In the guide you will find a full-body workout schedule which includes power and HIIT exercises that cause you to be the fittest version of yourself.

Being fit and healthy is for everyone, this guide has adjustments for all fitness levels. The workout days of are suited to the most advanced Fit Girl and for those who are just starting out.

Ever heard of the saying, “abs are made in the kitchen?” You can work out until you drop (preferably not), but if you don’t eat healthy then you can think again about getting those results that you are dreaming of. The best ‘diet’ is in fact not a diet, but a lifestyle, where you create flexibility, choice and variety for yourself so that you can maintain eating this way, happily, for the rest of your life! The meal schedules in this are made based on macro- and micronutrients. What the fudge is that? You will learn it all in our guide. In creating our recipes we have thought about making sure you can buy everything at your supermarket. We know that you have busy lives. That’s why we have easy recipes, that use easy-to-find ingredients so that you’re not running around shopping for them.

Last but not least: the mindfulness part. Through mindfulness exercises you will learn to deal with stressful situations. Eventually, you will realize the effect your new lifestyle has on your mind. Inner change is perhaps even more important than external changes! For eight weeks, you will have a different mindfulness exercise to practice, which is supported with an audio-guided exercise. Together these will give you a helping hand living a healthy lifestyle. For example, you will learn how to eat more mindfully, so that you can fully enjoy your meals and feel more satisfied.

the fitgirlcode guide

Happiness Journal

Being happy and healthy is a state of well-being and it is not determined purely by your appearance. That’s where the Happiness Journal comes in. In this journal you can measure and track how you feel. The bottom line is you have be honest with yourself – especially if you’ve experienced some not so Fit Girl moments. Setbacks happen and that’s OK. If you can understand why and how it impacts you, you can help yourself to deal with it better next time.

The perfect present for Fit Girls! 

#FITGIRLCODE Guide is the perfect present to put on your own wishlist. We will start on the 2nd of January and we challenge you to start with us too, and maybe you know someone who always says she wants to be fit and healthy but doesn’t know where to start. This guide could be the final push she needs. Plus, it’s really awesome to take on this kind of challenge together!

So do you want to join 100,000 women in our #FITGIRLCODE community and encourage each other to be the fittest version of yourselves? Put on your best sport outfit from your closet, drag your BFFF along to the gym and go into the new year fresh and healthy.

What eating plan is right for you?

Despite the large-scale studies and the amount of research invested into nutrition, humans know a lot less about how the body responds to food than you may think. The media delights in publishing articles in which a study is simplified and suddenly, a single food source (recent victims being eggs, chocolate and potatoes) is deemed “good”, or “bad” for you.

The truth is, it’s a lot more complicated than that. As well as the mysteries behind the science of nutrition, everybody is different and reacts differently to food and exercise programs. Also, large-scale food studies are very difficult to implement, as researches have no way of knowing what candidates really eat.

Banting or low carb, traditional clean eating, Paleo, the strike sugar diet… Which one (if any) is right for you? This article will explain a little about each of them, and then discuss what they agree upon.

The “eat clean” body building diet

The “eat clean” lifestyle is one that many of us are aware of – and for most people, it works. It includes eating five or six small meals a day, which largely consist of lean protein, small amounts of complex carbohydrates, and moderate amounts of unsaturated fats. It’s the whole “oats and egg whites for breakfast, chicken, broccoli and avocado for lunch” mentality that we’re used to seeing in gyms everywhere.

Following this diet puts an emphasis on food preparation, and you’ll need to be prepared so that you don’t get hungry. Many people also build a weekly “cheat meal” into their diet so that they are able to indulge regularly.

If you’re interested, check out Tosca Reno’s Eat Clean movement.


The paleo diet, essentially based on what humans ate when they lived as “cavemen”, has become popular in its association with CrossFit. In following the paleo diet, the emphasis is on natural, unprocessed foods – meat, animal proteins and fruit and vegetables. As well as processed foods, dairy, legumes and grains, even whole grains, are discouraged.

If you’re interested, check out the book “It starts with food” and their (free) diet programme – the popular Whole 30.

Low-carb, high-fat (Banting)

Similar to the paleo diet, with the exception of dairy, Low Carb High Fat (LCHF) or Banting is based on the theory that fat doesn’t make us fat, but that depending on individuals’ insulin resistance, carbohydrates do. Well know LCHF diets include the Atkins diet and the Real Meal Revolution. Both of these sites have food lists, recipes and helpful resources.

If you’re interested, read Gary Taubes’ “Why we get fat” – it’s guaranteed to change the way you view food and weight. For user-friendly guidelines, checkout food lists here.

Kayla Itsines and food pyramid guidelines

Australian personal trainer Kayla Itsines has become famous for the effectiveness of her eating plan and exercise programs, and she has helped thousands of people to become fitter and healthier. Similar to eating clean above, but including more carbohydrates, Itsines’ eating plan is based on the Australian food pyramid and national nutrition guidelines.

If you’re interested, look at Kayla’s website.

As you’ve read, the lifestyle movements above disagree about what we should be eating. However, there are some areas on which they all agree. Some of these areas include:

  1. Fat is good. While the outlined eating programs above differ in the volumes of fat they think you should eat, they all agree that an amount of saturated or unsaturated fat is essential.
  2. Sugar is terrible! There is no well-balanced diet in the world that recommends high quantities of cane sugar. The diets outlined in this article all encourage followers to cut sugar out of their lives.
  3. The more unprocessed, the better. Whether you eat low fat, high fat, low carb or high carb, nutritionists agree that we should be eating unprocessed food. If you eat grain, eat wholegrain. If you’re cooking a meal, or ordering out, choose options with as many fresh ingredients and as few additives as possible.

However you personally choose to eat for good health, whether it’s by mainly sticking to one of the above lifestyle diets or a mixture of them all, try to eradicate as much sugar and processed foods out of your diet – we may not know much, but we know that eating for health and longevity includes eating foods close to the earth.



The Banting Diet 101: History, Benefits & Guidelines


Meat balls with couscous

In my search for lunch box recipes – as an alternative for the daily sandwich lunch, I would like to share these meat balls with couscous with you which is also suitable to have for dinner. It also reminds me of that one time in work where I had to sit on my own in an empty office with the window wide open as the smell of garlic reached all my colleagues. Ah well, I promise you, these balls are tasty to the max!

Meat balls with couscous

  • 2 portions
  • preparation: 20 minutes
  • cooking: 25 minutes


    • 1 egg, beaten
    • 1 medium onion, finely chopped
    • 4 garlic cloves, peeled and crushed
    • Ketchup, 1 tbs
    • Handful of parsley
    • Paprika powder, 1 tsp
    • Cumin powder, 1 tsp
    • Bread, 1/2 slice
    • Minced beef, 200 g / 7oz
    • Olive oil, 3 tbsp
    • Chopped tomatoes, 230 g / 8 oz in tin
    • 1 Medium tomato
    • Water, 90 ml / 3 fl. oz
    • Couscous, to serve


  1. Put the egg, onion, half of the garlic, ketchup, parsley, paprika and cumin powder in a large bowl.
  2. Soak the bread in water, then squeeze to drain. Break it into small pieces and add to the bowl.
  3. Mix in the minced beef until it is well combined. Season with salt and pepper to taste.
  4. Wet your hands and form small balls from the mixture.
  5. In a large pan, heat the olive oil over high heat, then carefully add the meatballs.
  6. Fry the meatballs for 3 minutes on each side, then remove from pan.
  7. Place the tinned and fresh tomatoes, water and the remaining garlic in a saucepan.
  8. Season with salt and pepper to taste.
  9. Gently place the meatballs inside the saucepan and bring to boil.
  10. Simmer over medium heat for 15 minutes. Meanwhile prepare coucous according to the instructions on the packet.

In your lunchbox arrange a layer of couscous and top with a portion of the meatballs.

Follow me on Instagram for more inspiration and from me to you:

~ Enjoy Your Meal ~ Eet Smakelijk ~ Bon Appétit ~ Selamat Makan ~

~ Njang Swietie ~ Itadakimasu ~ Tom Ka Kung ~

How much weight can you really gain in one day?

One day of eating a few too many cookies (or even the whole packet) does not mean that you have completely ruined your health regime. Yes you might feel really sluggish and maybe a little guilty for being a cookie monster, but how much weight can you really gain in one day? Registered Dietician Samantha Cassetty told Women’s Health Magazine the truth (and it takes a lot more to gain weight in one day than you might think)!

For whatever reason, tiredness, boredom or a night out on the town with friends, sometimes we can eat too much food in one day – or even in one sitting. If you have done this before, rest assured that you are not alone. More importantly though, is the feelings or mood changes that can happen afterwards. It is definitely not unheard of to feel extremely down after such an indulgence. Maybe you even  think that you will put have weight on because of it, and that you have completely undone all of your health conscious efforts up to that point. However this is not the case! One day, even if you think it was REALLY over indulgent, will not result in an instant excess in weight.

How much does it take to gain weight?

Registered Dietician Samantha Cassetty explained to Women’s Health Magazine, that it is harder than you might think to put on real weight from one day of overeating. According to her, in order to really gain 1lb of actual weight in one day, you would have to eat 3500 calories on top of your average daily intake. Generally speaking, this simple calculation is true enough that she says it is, “virtually impossible to gain weight overnight, even if you really blew it on bar food.”

To put it into perspective, here is an example of what you would have to consume in 24 hours to become close to gaining 1lb. But first, think of what you generally eat in an average day when you are not particularly active. Breakfast, lunch, dinner and snacks. Then, consider that you would need to consume the following as well:

  • 3 glasses of wine
  • a quarter pound beefburger with all of the toppings
  • a portion of onion rings
  • a side of fries topped with cheese
  • a large slice of cake to finish it off. (your favourite cafe – sized slice)

Still feeling like you “ruined everything”?

Well, you can’t simply undo a lifestyle in one day (healthy or otherwise). So let it go, and get right back to eating properly and exercising regularly. This will minimise the aftermath from feeling like you ate more than you needed to. Try taking a walk if you do feel stuffed, but don’t compensate by going over board and working-out for 3 hours straight. Similarly, eat consistently afterwards and don’t restrict yourself. Start the next day consciously with a breakfast which is high in protein. This will avoid the spike in your sugar levels which would see you turning to the cookies again by mid morning and continuing a problematic cycle.

Put an end to any thoughts that the extra slice of cake will stop you from getting your jeans on the next day, because it’s just not true! There is the proof that you mustn’t have restless nights or start turning down social invitations out of fear over indulging! It is so important to rid yourself of these ideas in your efforts to live healthily, for your body and your mind. 


Food cravings and always hungry? What they mean and what you can do.

Food cravings and always hungry? What they mean and what you can do. BUT FIRST. Before we go any further, I must tell you I am not a certified food specialist, dietician or health coach of any sort. Nor am I a psychologist. I am a busy full-time working mom with a interest in healthy food, a healthy mind in a healthy body and I browse the internet for information and read books to relax – the ones with paper ;). Please know when to seek advice for yourself from a counsellor or health professional – DEAL?!

Let’s talk about SNACKS baby

OK, so you know what I’m talking about when we talk snacking in work, a sweet craving straight after dinner or that moment in the evening when chilling on the couch…right? What I’m curious about is if  you’ve ever wondered about why this is?

What’s actually causing the food cravings?

Your body requires nutrients such as magnesium or zinc which you haven’t been providing. The thing is, we tend to translate our needs to ‘we need something sweet’ so we end up with an almond cake with our cup of coffee, a chocolate candy bar in the car or a bowl of crisps on the couch.
The consequence of this is that our body will still ask for the right nutrients. On top of this we put something in our body, which requires a lot of energy to process. The result is continuously feeling hungry and tired simply because we need to process the bad fats and sugars.

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Sweet Princess Breakfast Ideas PART 1

Today I want to share my favorite everyday breakfast ideas with you. These are made in seconds, but make you start your day with a smile. In PART 2 of this article I will share more unusual breakfast ideas, which take a bit more time, but are definitely worth the effort! But first, here are…

 The classics


Soothing Smoothie

My all-time favorite after morning workout smoothie is this one:

  • 1 banana
  • handful of frozen strawberries
  • 1 scoop whey protein (I use Pure Whey from Body en Fit shop)
  • cup of water

For a more fresh feel you can add a bit of quark.

Satijn_PrincessBreakfast3Pancake Pleasure

There are a lot slightly different healthy pancake recipes. This one is my favorite, because I always have all the ingredients at home.

  • 2 eggs
  • 1 banana
  • 3 tablespoons of oatmeal
  • cinnamon
  • tiny bit of water if the batter is too thick
  • coconut flakes (optional)

Blend all the ingredients together in your blender, then cook the batter in coconut oil. I love to add dried cranberries before I pour the mixture in the pan. Or I throw in some frozen raspberries: they taste great when they are warm!
The pancake in the picture I pimped with some bio-all-fruit-no-additives-jelly, berries and coconut flakes.

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What to look for in a Personal Trainer : The basics

Starting your fit journey, or taking it to the next level can be rather difficult at times. Instead of giving up or staying in your comfort zone, you can opt for booking some sessions with a Personal Trainer, someone who is skilled and can help you accomplish your goals. But what to look for in a Personal Trainer and where do you start looking when you decide you want to do this . What to look for in a Personal Trainer : The basics are up next!

Before you determine who you are going to train with determine your goals. It is way easier picking a trainer when you know what you want to accomplish. By determining your goals first you will find your self searching for PT’s who’s expertise suit these goals and not the other way around.goal1-300x235

Some PT’s have their own gyms, some work in mainstream gyms and some just work all over the place, even outside or at your home. When you search for a PT, make sure you know where you like to work out. There is nothing wrong with being the  inside-the-gym type or the -nice-weather-lets-train-outside-type, but make sure you pick a trainer that suits these preferences to. By doing this you’ll make sure you have a good time, feeling comfortable and utilizing not only your but also your trainer’s skills.

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Food Tips For Busy Moms

Talking to two colleagues about how to get (young) kids to eat and drink healthy, they reminded me it can be quite challenging to get our kids to eat what you have prepared, especially after a long day’s work. Not to mention the plates of food sent back to the kitchen by our little munchkins…
It was there at the coffee machine where I promised to share my food tips for busy moms.

Eat when hungry and make healthy decisions
Being a mom of a 11 year old (Fit) Girl I find it my responsibility to firstly make sure my daughter has a good relationship with food.  Secondly, I respect her taste differs to mine and we are now at that stage that we compromise. Her sweet tooth is sweeter than mine and knowing I can’t deny it to her I have involved her by teaching how to compare added sugars mentioned on the Nutrition Facts labels. No worries, I don’t push – I inform. The rest is up to her.

Food shopping
Every child has it’s own taste which means we as a parent can merely help by guiding them through their food journey. When my daughter was younger, toddler age, she used to love certain stuff, but that soon faded and her taste changed. (Or it was because she learnt how to use more words..)
Let your child choose for itself. Don’t make it more difficult and make sure your groceries are already in the house and ask your child to choose what they want to eat. Give them 2 options. Yes, this will take some of your time, but please invest and make time.

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5 main reasons to consider becoming a vegetarian

Today is the official start of “Meat Free Week”. This is a global campaign to get you thinking about how much meat you eat, and the impact that eating too much of it has on your health, animals and the environment. We challenge you to join us in not eating meat this week, which includes poultries and fish as well. Throughout the week, we will be posting a series of articles related to this and some nice vegetarian recipes to keep you satisfied! 

As someone who has been eating meat since I can remember, I never really even thought of breaking this habit; until now. In the last few months, I have noticed a growing skepticism and queasiness in my stomach when it came to buying meats or poultry. I don’t know if this shift is a product of the scandalous reports that seem to be released every now and then, or if I understood this while becoming a student.

By making my own meals, I’ve had first-hand experience with handling raw. industrial. slimy. chicken. Ever since, I am either avoiding it by making my roommate cut it, buying it sliced, or eliminating it completely from my meal! After doing my research, I understood what processes MOST meats and poultry undergo. There are countless amounts of additives, pesticides, and other toxic production methods that do not fall into the range of what any person in their right mind would want to put in their bodies… For this reason, I write this article more in the hopes to inform you in a simple way and encourage you to decrease your meat usage or even convert to a vegetarian lifestyle.

Here are 5 main reasons why we should all consider becoming vegetarians one day or another —

    1. “Two words: meat extenders + fillers”

      These two techniques are what make your choice of meat affordable and pretty. What they are, basically, is non-meat substances with altered protein content and high carbohydrate levels, lots of it.


    2. “The almighty chicken hormone cocktail”

      From the time they are in the egg, chickens are vaccinated with an abusive cocktail of antibiotics and growth hormones to survive the drastic living conditions they are about to go through. However, not even all of these chemicals are protecting us from the rising fear that there are new parasites that are becoming “scarily” resistant to all of our human efforts. #justsaying

      PS; Not-so-fun fact: chickens are now grown so quickly that if humans grew as fast, we’d weigh around 160 kilos by our second birthday…


    3. “Liar liar pants on fire, I spot an untruthful label!”

      I always wonder about the labels I see on packages, and there is a common belief that they are often deceptive. It is not the exception when it comes to meats — if there is neither an ingredients list nor any information listed on the front label, don’t assume it’s additive-free. Most words used to make claims on the front of packaging are not regulated (e.g., “natural”), so they really aren’t meaningful.


    4. “A beautiful veggie-full diet pleases your inner goddess”

      Not only does it provide your inner goddess with all of the right vitamins, minerals, antioxidants, and phytonutrients, but it also boosts your energy levels and increases your sexual libido. The saying that “vegetarians make better lovers” didn’t just come form nowhere!

    5. “But at the end of the day, we should reconsider our choices because we are emotional beings, and we should treat other creatures as such too.”

      Over the years, overproduction has led to the most inhumane procedures to kill animals faster and in bigger quantities. So how about we stop for a second and really think about what it is we are encouraging?

As a fit girl who is currently trying to jump off the meat wagon, nothing would make me happier than having some tricks and tips on how to get the best balanced nutrition! So this is a call to all of our vegetarian ladies (and all of the other fit girls too) to share your thoughts, tips, and any opinion you have on this topic!


5 Health Benefits of a Glass of Red Wine

If there is one thing in the world you love the most after chocolate, what would it be? For me, it would be wine and I think a lot of girls will agree with me. Unfortunately, I always have the feeling that wine isn’t always as good for you. You can imagine my surprise when I found out red wine has a lot of benefits. Since wine is the favourite drink for a lot of women, I am going to lay it down for you. No more guilt tripping while your drinking your delicious grape beverage ladies!

First, let me tell you a little about the history of wine. Once upon a time, wine was considered as an healthy option. The ancient Egyptians and Romans used wine for health benefits and it even played a major role in medicine. Wine was considered as a way to disinfect wounds and drinking wine was seen as a means to maintain a healthy balance in the digestion system. It was only until the late 19th century that views changed about the consumption of wine. Because of the alcohol which is an inherent part of wine, governments and the people began to research the negative aspects of alcohol and what it can do to your body and brain. Of course, the results weren’t always as positive concerning the effects of alcohol.

Nevertheless, recent studies provided more positive feedback about the consumption of red wine (such as the French Paradox). Nowadays, people recognize the healthy benefits red wine can have on the body. Since we love red wine and love to drink it in our favorite yoga pants, we summed up our 5 favourite health benefits red wine can have on your body and mind.

Red wine is…

1. Good for the heart

One of the ingredients in wine called resveratrol, which is an antioxidant. It has been proven to be a protector of your heart and arteries. For example, resveratrol battles cholesterol. This is a good thing, because it eventually improves your cardiovascular health. Moreover, research that has been done on the heart and the drinking of red wine shows that moderate drinkers of red wine are less susceptible to heart attacks.

2. Good for your teeth

Although red wine can make your teeth look like you’ve just slaughtered someone, the drink is actually good for your teeth. According to a study red wine fights certain bacterias and this helps to prevent cavities in your teeth.

3. Good for your immune system

A 2001 study illustrates that drinking wine is actually pretty good for your immune system. The results suggested that red wine may have a protective effect against a common cold. People who drink red wine are therefore less likely to get a cold. How awesome is that!?

4. Good for your mental health

Spanish study from 2013 even suggests that wine may prevent depression. For this research, they analyzed the participant’s food intake and mental health. People who drank around an average of 7 glasses of red wine per week, were less inclined to have a depression. If you’re feeling down, just drink that glass of wine you’ve been wanting to have!

5. Good for your eyesight

Wine incorporates a compound that is called resveratrol (yup, it’s the same compound which makes wine good for your heart), it can also be said that wine is good for your eyes according to a study from 2010. Resveratrol stops the growth of blood vessels. ‘Why is that important?’ you might think. Well, the growth of blood vessels will decrease your eyesight.

So sit back, relax and drink your favourite beverage with pleasure. However, as it goes for everything, moderation is key. These research results were only applicable if a particapant moderately drank wine. For women, doctors suggest one glass of red wine a day. That’s why I want to introduce a new motto:

A glass of wine a day, keeps the doctor away!


Sources used:





Robinson, J., ed. (2006). The Oxford Companion to Wine (3rd ed.). Oxford University Press. p. 433.

3 reasons why a sport and foodlog helps you to achieve your goals

It seems like everywhere you go, gyms try to seduce you with their ads and their superdeals. Collegues suddenly celebrate their birthdays with homemade oat cookies and even your lazy ex boyfriend is posting a workout selfie. Yup, it’s that time of the year again. Everybody is trying to get into shape before summer.

Gaining a few pounds in the winter can happen to anyone, but we rather want to get rid of this wintercoat before summer shows up. If you want a summer body, working out is a must. However, don’t forget to eat healthy, it’s part of the deal. You can squat until you’re passed out, but if you don’t say bye to Ben & Jerry not much is going to change.

If your intention is to eat healthier and to work out, we suggest to keep a sport and foodlog. With this, we don’t mean that you have to count your calorie intake obsessively. No. But keep in mind how much you exercise and what you eat. It’s a useful tool in order to create your sexy summer body. That’s why we’ve summarized a couple of reasons on why should you make use of a sport and foodlog.

Avoid dissapointment

If you keep track of your daily food intake, you will become more conscious about your nutrition. You might think that that small piece of cheese and the leftovers from your pan don’t matter. But if you sum up all those little bites, you’ll eat a whole extra meal every day. If you don’t realise this, this will only get you frustrated.

Get to know your body

Do you suddenly notice you make a lot of progress? Or do you feel like you’re not achieving anything at all? Check your diary what could be the case. Did you eat something different the last couple of weeks or did you work out more? If you get to know your body and on what it reacts positively or negatively, you can adjust your workouts and food.

Honesty is the best policy

If you decide to use a sport and foodlog, be honest to yourself (and your trainer). Although it wasn’t a fantastic day and you cheated with some chocolate and wine, do fill out everything you ate. If you did not reach your goal at the end of the week or month, you know what the issue was (it has to be a realistic goal though). Only if you’re honest in keeping up with your food and working out schedule, it can help you to realise your goals.

Don’t be afraid. You don’t have to keep track of your sport and foodlog for your entire life. If you integrated working out and a healthy diet, your sport and food log will become self-evident.

Personally, we believe that My Fitness Pal is a great way to keep track of daily food intake. The app has an endless database with food and if your brand or product isn’t there, you can scan your barcode. A couple of girls from the #FITGIRLCODE crew also created their sport and foodlog. Take a look at their sport and foodlogs and be inspired! Don’t forget that every body is different and that your body may have different needs when it comes to working out and food.

How to get luscious locks like the Tone It Up Girls

Not only do they have rocking bodies, their hair is also to die for!!! Karena & Katrina from ‘Tone it up’ both have beautiful hair. If you’re dreaming of long and shiny hair like these babes,  it is really important that you eat the right foods to get those lucious locks. Incorporate these products in your daily diet and you will have happy hair in no time!

How to get luscious locks like the Tone It Up Girls

1. Salmon: There’s nothing fishy about omega 3 fatty acids! They are the way to go! Salmon is not only very yummy but it’s also stacked with protein and Vitamin D. Which are both crucial for strong hair. The omega 3 fatty acids are also found in the hair shaft, keeping the scalp healthy and hydrated and gives your hair some serious shine. Other fish you can choose are mackerel, sardines and herring.

2. Blueberries: It is no suprise that fruits and veggies are very important for healthy hair. Especially blueberries, they are full of Vitamin C which helps your body to produce sebum (Sebum is an oily substance in your hair follicles that acts as a natural conditioner.)  They’re also packed with antioxidants, which protect from premature aging. Grapefruits, oranges and strawberries are also Vitamin bombs.

3. Lentils: Yup. These tiny fellows are your bff if you want long and thick hair. Together with beans they are little growth-boosting fellows. The iron, zinc and biotin prevent your hair from breaking. This is especially recommended to vegetarians, who may be lacking in iron normally found in beef, turkey, chicken or pork.

4. Sweet potato: A happy and healthy scalp is the beginning of beautiful hair. Sweet potato and carrots are beta-caroteen carriers and that’s what you need if you want to prevent a dry scalp and dandruff.

5. Walnuts: Cashews, almonds, pecans and Brazil nuts. All these nuts are filled with zinc, biotin, Vitamin E and omega-3 fatty acids, these nuts protect your hair from sun damage and they prevent your hair from shedding. You can go nuts on nuts! Not the ones covered in chocolate 😉

6. Spinach: Leafy greens such as spinach and brocoli are nutritious and filled with anti-oxidants, calcium and iron. A lack of iron can cause hair loss and damage.

7. Pumpkin: Foods that produce beta-carotene can convert this to Vitamin A during digestion, which keeps your hair soft and supple. So stack up on pumpkin, sweet potatos, carrots, kale and asparagus.

8. Eggs:  Egg whites contain biotin, which fights against brittle hair and hair loss.  Eggs are also rich in cysteine, which is detoxifying and increases the thickness of hair strands.

9. Oats: Include foods rich in sicila into your diet. It’s helps your hair growing stronger and makes it more durable. Start the day with a good oat breakfast, which is rich in silica. Add some bananas, raisins and your have the perfect overnight oats!

10. Greek yogurt: Low fat dairy contains Vitamin B5 and Vitamin D which are linked to hair follicle growth. The calcium in greek yoghurt is also very important for hair growth, it can also be found in skim milk. The best Vitamin C and calcium combo? A cup of Greek yoghurt with fresh trawberries. Yum!

There you have it! The happy hair grocery list.

XO Kiki