Is food from the microwave really bad?

With great pleasure I occasionally use my microwave. I prepare mugcakes and warm healthy meals with it. Yet when I do this I hear a voice inside my head telling me “There go your vitamins” and “Are this radiations good for you?” Therefore I want to know for once and for all what really goes on when you use a microwave. Because, is it “really that bad”?

HOW DOES A MICROWAVE ACTUALLY WORK

A microwave oven emits electromagnetic radiation. These rays search for water molecules and ensure that your food vibrates by the means of micro-waves. Through these vibrations friction is created, and in this way your food gets warmer faster. Doesn’t really sound that dangerous after all, right?

NUTRIENTS

But what about the disappearance of all healthy nutrients? It is indeed true that some healthy nutrients degrade when heated. Think about, for example, vitamin c. Surprisingly, it is actually healthier to use your microwave instead of frying or cooking your vegetables in the pan. Here’s why: the shorter you heat your vegetables, the more healthy nutrients there will remain. The cooking time in a pan or an oven takes much longer than in a microwave, so there is automatically a greater loss of nutrients. When cooking vegetables, you’ll lose a lot of vitamins in the water that you’re draining them in, and this doesn’t happen when you microwave your food. What a handy thing!

After writing this article I will continue to warm my food in the microwave with a relaxed manner, knowing now that sometimes it’s even healthier to warm your food in this way. Tell the voices inside of your head that you are team microwave! What do you think about this news? Did you already know this, or is it a completely new insight?

8 Biggest weight loss myths

Lately when it comes to losing weight, there seems to be so many myths about what will make the process easier and faster. Some of them sound so “healthy” and “effective” that it would be crazy not to try them. But the truth is, that at the end of the day these remain myths. Let’s review the 8 biggest weight loss myths and why they don’t work. 

I’ve battled with my weight my whole life. Not because I am actually fat or majorly overweight, but because I have a tendency to pack up the kilos fast when I don’t take care of myself. I would love to say that just as I pack the kilos easily, I lose them the same way. But sadly that’s not my case. Losing weight is hard, man? ! In moments of desperation, I tried all of the biggest weight loss myths to help my cause. Believe me, they are called myths for a reason, they don’t work! Although at the beginning they seemed to work and I saw small progress, I wasn’t able to maintain them for long and I ended up gaining all the weight back twice as fast! Sometimes I gained even more weight than I had originally lost!

The only thing that actually worked and helped me lose weight and get fit, was exercise and a balanced healthy diet. It wasn’t until I stopped with drastic measures and focused on changing my lifestyle completely that I saw results. That’s why I thought I would share with you the 8 biggest weight loss myths so that you won’t fall into the trap and follow my mistakes.

8 Biggest weight loss myths

1) SKIPPING MEALS:

According to plenty of studies, skipping meals may actually increase belly fat. When you don’t eat and your body gets hungry, it goes into “starvation mode”. This basically means that your body thinks you won’t feed it anymore, so it stores fat as a defense mechanism. Plus let’s be honest, skipping meals will make you feel hungrier which may result in overeating.

2) ADOPTING A GLUTEN- FREE DIET

Having a gluten intolerance is one thing, simply dishing gluten in order to lose weight is another. Remember that eating gluten-free foods doesn’t mean that you are eating foods low in calories or with better nutrients. After all, how many calories do you think you ingest when you eat those delicious gluten-free brownies? 😉

3) DRINKING LOTS AND LOTS OF JUICE INSTEAD OF FOOD

It is okay to drink your favorite green juice for breakfast or as an in-between snack, but it is not okay to indulge in an only-liquid diet plan. Only liquid or all-liquid diet plan can seriously deprive your body of crucial nutrients and muscle definition, which is what we all want after all right? Plus let’s be honest, how long would you be able to keep up with such a diet?

4) CUTTING OUT ALL “UNHEALTHY” FOODS

It is super smart to limit your consumption of unhealthy food, however, taking it to the extreme by eliminating entire food groups from your diet is a bad idea. When you do this, you are more likely to feel deprived, which in turn will only make you crave these foods more. Craving something and not allowing yourself to eat it will make your diet unsustainable, probably causing you to eat these foods in larger amounts in the end. The best thing is to allow yourself to have some of your favorite  “junk foods” in moderate portions whenever you are craving them.

5) EAT LOW-FAT VERSIONS OF FOOD

Don’t think that because it is low-fat, it is low in calories. Many times these “healthy looking” products are still loaded with sugar or dangerous ingredients to make them a) low-fat or a b) diet version.

6) COOK ALL YOUR MEALS

Yes it is true that cooking your meals helps you to preserve more nutrients and gives you more control over your ingredients. However, how realistic is it to actually cook all your meals? Remember that there are many other ways in which you can eat healthy.

7) ONLY INDULGE ON YOUR “CHEAT DAY”

Having a cheat meal is more recommended than having a cheat day. The problem with them is that people tend to eat a week’s worth of calories in their cheat day if they only have one. It makes sense if you know you only have one day of the week to eat everything you like, of course you are going to end up overeating. According to experts, it is better to treat yourself sporadically. So allow yourself to have a cheat meal once in a while in a day other than your cheat day.

8) FALLING INTO THE TRAP OF “MAGIC DIETS”

If it sounds too good to be true, then most likely it will only work in the short term. After all, how long can you keep up with an unrealistic diet?

Although some of these myths may seem like a quick fix for your weight loss goals, remember that all these options are only a momentary fix. Nothing will keep the weight off for good unless you find a balance between exercise and healthy eating. Plus remember, it shouldn’t always be about losing weight, in the end, being healthy is what it’s all about! If you need any tips for losing weight, check out our top 5 tips!

Source: Fitness Magazine

Eating healthy on a full time job

Since a few months I have a full time job – before I could manage my own time, and eating healthy was pretty easy. However, long days at the office can lead to some unhealthy eating/snacking habits. I’ve developed a routine that helps me eat healthy during the week and I want to share it with you! 

Let me start with by saying: food prepping is key. For me this is crucial because this keeps me motivated during the week; I won’t be tempted to go to the cafeteria or to step by the vending machine. Read more about food prepping here.

Breakfast

For breakfast I almost always take quark with oats and nuts and superfoods with me to work. I prepare this every night for the next day and eat it at the office, because this saves me a lot of time in the morning (read: staying in bed longer haha). Overnight oats are an amazing timesaving solution in the morning! An other idea is to make breakfast muffins or pancakes in the weekend, or when you have a microwave at the office, keep some oats and cinnamon at your desk so you can prepare oatmeal in the morning! If you’re not really a breakfast person you can make smoothies in the weekend and freeze them. This is also a nice idea for snacking!

Lunch

When cooking Sunday’s dinner, I also cook for Monday, Tuesday and Wednesday. On Wednesday I cook for Thursday and Friday. On Sunday I mostly bake sweet potato (because this takes some more time and effort) and cook or grill some veggies. Then I add some protein like (often smoked – I am really lazy sometimes) chicken, chickpeas, turkey, tuna, salmon or eggs, and I add half an avocado often. On Wednesday I cook some rice or pasta and again add veggies and protein. You could also cook on Sundays for the whole week when you have less time and freeze your meals.

Dinner

Because I had “dinner” for lunch, I usually eat something quick to make in the evening. I like making quick salads or chopping up some veggies and eat them raw with some hummus, cottage cheese and rice or bulgur (you could cook this in the weekend so you have enough for the whole week). Or I warm up soup, make some pancakes or just eat a bowl of quark with muesli and fruit or oatmeal (I LOVE breakfast-for-dinners/brinners. Nothing beats that!).

Snacks

At the office I keep protein powder sachets, a shaker, a bag of nuts, dried fruit and some (protein) bars at my desk. These won’t go bad (like fruit will) and this way I always have healthy options and I don’t need to go to the vending machine to get something to snack – and gawd, when I see chocolate…

I hope this helps! Do you have more useful tips and tricks on eating healthy on a full time job? Let me know!