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• This is how you ensure a relaxed (home) workplace

  26 October 2021 15:48 Comments Off on This is how you ensure a relaxed (home) workplace

  This is how you ensure a relaxed (home) workplace

  In the past year and a half, many have started working from home, and for some this will remain so for the time being. When your workplace is at home, in your safe zone, it is important to take extra good care of yourself. I would like to share tips on how to create a responsible way of working from home. These tips also apply when you do work on location.

  Set up a good workplace
  When you work (part time) at home, it is important that you set up a separate workplace, according to your own needs, in order to work efficiently. Consult with your employer whether you can borrow screens, desk chair and other materials. Prevent a bad posture at work, provide sufficient light and fresh air and create a healthy workplace for body and mind.

  Time to ground and recharge
  Spend time outside every day and boost your immune system – do earthy things, work in the garden, play outside with your child, walk the dog. Dance to your favorite songs and take an evening meditation session to end your day, calm your mind and sleep well.

  Regular short breaks
  Take “micro-breaks,” at least five minutes every hour. Preferably also do short relaxation exercises. Practice shows that this time leads to more concentration and relaxation during work and is therefore easily earned back.

  Yoga through your screen
  It seems impossible, but it is possible: yoga at your (home) workplace. Many who have already experienced it, also feel a personal connection with their colleagues and trainer through the screen. You temporarily forget the screen and you recharge, because this tool directs you inwards with attention to your body and frees you from worries and distracting thoughts.

  What do you need?
  Do you not feel grounded, less sharp, more tired and do you experience more stress? Then think about what you need. Maybe it helps to start or end your day with a meditation. A short yoga session in the middle of your working day, to step out of the crowds and check in with yourself again. Or maybe you need personal guidance. Write down what you notice in yourself during a working day, what you feel, and think about what could support you in this.

  Sincerely, Namaste,
  Manon Simonis

   

  Check out the Yogaplace services at ODS Vitaal

• Stop counting calories

  22 September 2021 10:49 Comments Off on Stop counting calories

  Counting calories makes you ignore the feeling of hunger and satiety. Those are two signals that you should follow to lose weight in a healthy way. A mother asked me via Instagram whether it makes sense for her son to count calories. I immediately answered the question and noticed that more and more people have questions about this.

  What are calories?
  Each label contains information that does not make you wise or happy as a consumer. Unknown terms such as ‘E621’, ‘ammonium carbonates’, ‘dextrose’ but also ‘saturated fat, of which sugar’. Then there are also numbers that you don’t know whether it is good or not. As early 70s, people were counting calories. We thought: better to eat too little than to eat too much because imagine that you would become overweight. Calories are listed at the top of a label and that indicates how much energy your food and drink contain.

  1210 Calories as an energy source. Can you still perform?
  Now you know that the calories provide energy. But should you count them? To give you an idea how many 1210 calories is, below is a short overview.

  • 225 grams of Lays Paprika chips: 1210 calories
  • 7 Stroopwafels: 1230 calories
  • 1 McDonald’s breakfast: 1230 calories
  • 1 slice of Big American Pizza: 1104 calories
  • 23 Cucumbers: 1300 calories
  • 12 Bananas: 1200 calories
  • 16 Sweet Little Apples: 1200 calories

  As you can see, there is a huge difference in what you eat and what your body needs. If you wait until the end of the day and eat a bag of chips, you will have consumed 1210 calories. So you won’t eat all day and you’ll be hungry. If you start the day with a McDonald’s breakfast, you can’t eat anything for the rest of the day. Your body won’t last. You don’t eat 23 cucumbers in one day either. If you see the short list above, you know that counting calories is impossible.

  The energy value of the food plays a major role in our daily life but does not say much about the ratio of the nutrients. It is therefore wise to pay more attention to the label and content than to count the calories.

  Less is unhealthy
  If you eat too little, you will not lose weight. You may become lighter, but in many cases this is muscle breakdown and has little to do with fat loss. Most people who are obese often eat too little but also unhealthy. When someone is overweight and starts paying attention to their diet, the first thing they say is “I have to eat more than I normally do”. This ensures that awareness is set in motion, but also fat burning, resulting in weight loss.

  Quantity is not always quality
  If you emphasize counting calories, then you are not looking at content. The latter is very important. Your body cannot do without carbohydrates, fats and proteins. Your body can do without zero and light products. For example Coke Zero contains phenylalanine. This substance takes care of your mood. With a large glass of zero you get 3 calories and a lot of sweetener and flavor substitutes. Your body is completely disrupted and does not know what to do with it. In fact, the body needs energy to get rid of those chemicals. Take a good look at the table below per 100 grams. The light product contains fewer calories and the fat has gone down. The saturated fat with has gone up. So you can simply gain weight without noticing it.

  Peanut butter	Peanut butter light
  664 calories	533 calories
  58 grams of fat	41 grams of fat
  5.8 grams saturated	6.3 grams saturated
  49.1 grams unsaturated	34.2 unsaturated
  11 grams of carbohydrates	17 grams of carbohydrates
  6.4 grams of which sugar	5.8 grams of which sugar
  21 grams of proteins	18 grams of proteins
  0.55 grams of salt	0.55 grams of salt

   

  What is the solution then?
  When you are concerned about your health, you read a lot of contradictions. Products with all kinds of claims that are often just not quite true. For example slogans like “0% fat”. What it doesn’t say is that they are high in sugar. That is not stated in the slogan, but on the label. We allow ourselves to be influenced too much by advertising and media. Influencers post messages on social media for which they are paid. Our emotions also play a role in the choice of what we eat. Eating emotionally is a (daily) habit for many people. The solution may be easier than we think, but it just takes some energy (that’s what you get when you eat healthier). Bring some rest in your daily functioning. Get your liver, intestines and metabolism up and running and ensure regularity. Healthy food doesn’t come in a can of powder and you can’t get it from a lettuce leaf. Eating healthier starts with awareness and should be introduced slowly. Don’t say it won’t work for you. It will, just hold on.

  Tasty recipe: If you want to eat half of the 1210 calories, then the dish below is recommended.

  • Calories: 631 kcal
  • Carbohydrates: 73.9 gr
  • Protein: 22.3 gr
  • Fat: 26 gr

  Only six! ingredients:

  • Pine nuts – 25 grams
  • Pappardelle, unprepared – 85 grams
  • Pesto, green – 1 tablespoon (23 grams)
  • Green beans – 170 grams
  • Pepper – 1 pinch (1 gram)
  • Salt – 1 pinch (1 gram)

  Preparation method:

  • Cook the pasta according to package directions.
  • Meanwhile, shell the green beans. Break them in half and cook them for 8 to 10 minutes.
  • Drain the beans and add to the pasta along with the pesto. Heat everything well and season with salt and pepper.
  • Transfer the pasta to a plate and garnish with the pine nuts.

• Tips with restorative yoga postures during your summer trip!

  22 August 2021 12:06 Comments Off on Tips with restorative yoga postures during your summer trip!

  Tips with restorative yoga postures during your summer trip!

  Yoga can relieve you of aches and pains that occur when you are sitting for a long time in a car or plane. Sitting for a long time can also cause it to drain your energy. Every opportunity you get to lengthen, rotate or bend your spine will give you a refreshing feeling again because it stimulates your nerves.

  • Start with rotating movements of your hips around your own axis, nice and free in your own way.
  • Then do the cat-cow pose. That is bending your back forward and back and extending your lower back.
  • Then you come into an easy forward bend. Place your feet parallel hip-width apart with a slight knee bend and let your head hang towards the floor. Grab your elbows of the other arm.
  • Let the weight of your torso and head create space between your vertebrae. Allow the relaxation in your neck.
  • Slowly rock your upper body back and forth and take a deep breath in and out.

  Feel wonderfully restored with the feeling of renewed energy, flexibility and space in your back. What a relief!

  By Manon Simonis | Founder Yogaplace studios, courses, workshops and retreats

  

• Lose and still win

  12 August 2021 17:16 Comments Off on Lose and still win

  Lose and still win

  Over the past few weeks, I’ve been watching the Olympics with great interest. It took me quite a few hours at night, but in the end I watched some great matches. Now that the games are over, we are mainly talking about the medals that the Netherlands has won. The hockey ladies, track cycling, the heptathlon or the men in the relay. All beautiful titles that we will talk about for a long time.

  Still, there were two moments that stuck with me the most. Abdi Nageeye took the silver medal for the Netherlands at the marathon and personally ensured that his Belgian training buddy crossed the finish line in third place. The waving gesture that he had to go through 100 meters before the finish has gone around the world. As a top athlete, if you take your training buddy into account at the end of the marathon and make sure that he also receives a prize, then you are a real winner.
  The other moment is a moment in the women’s marathon. The name Mieke Gorissen probably means nothing to most people, but this Belgian lady finished 28th in the marathon in Tokyo. No medal, no prize and she ran a good time with 2 hours, 34 minutes and 24 seconds. Yet it was seven minutes slower than the winner from Kenya. What makes her moment so special? Mieke only started running three years ago. In three years from nothing to 28th place in an Olympic marathon. She deserves a big compliment. It also indicates that you can achieve something that you now think, I will never succeed. The term ‘perseverance’ certainly fits here. For the enthusiasts, google her name and watch the video that was made directly to her finish. Mieke loses but wins on character. She has achieved her personal goal. This requires discipline and perseverance.

  My own health is important

  So it is concerning your health. We are all enjoying vacation now. For some it is almost over, for others it has yet to begin. There will come a time when you say, “Well, now it’s over. I want to work on my health”. Then do it. Procrastination leads you nowhere.

  Take notes

  Write down what your most important goals are and also write down where you think you can get stuck. For example: my goals are better health, lose 5 kg in weight and exercise fanatically at least twice a week. My bottlenecks are: I know too little about my own health, I have no knowledge about the adjustments in my daily eating pattern and I work in night shifts. How can I exercise twice a week?
  You can expand this further by writing down which opportunities there are and what they will bring you.

  Together you are strong

  Such an analysis is difficult to make for yourself. Once it’s on paper and you get the help you need, every goal can be achieved. In terms of health, work and also in sports. At ODS Vitaal, the knowledge is available to help you on your way and to support you. We are not doing the shopping for you, but you will receive a tailor-made program on how you can work on your health. The coach is ready for you to make a thorough plan of action together. With short, medium and long term objectives.

  When do you start?

  Below is one of my favorite recipes.

  Supplies:

  • Rice noodles, unprepared – 85 grams
  • Coconut milk – 130 grams
  • Chicken breast, unprepared – 125 grams
  • Green peas, frozen – 165 grams
  • Olive oil (for baking) – 1 tablespoon (8 grams)
  • Coriander, fresh – 8 grams
  • Thai wok vegetables, unprepared – 165 grams
  • Broth cube, chicken – 0.5 cubes (4 grams)
  • Lime juice – 2 teaspoons (3 grams)
  • Water – 415 milliliters (413 grams)
  • Pepper – 1 pinch (2 grams)
  • Salt – 1 pinch (2 grams)

  Work instruction:

  1. Cut the chicken breast into cubes.
  2. Heat the olive oil in a stockpot and fry the chicken for 2 minutes. Add the wok vegetables and fry for 1 minute.
  3. Add the coconut milk, water and the stock cube and bring to the boil. Let it cook gently for 3 minutes.
  4. Add the peas and noodles at the last minute and season the soup to taste with salt, pepper and lime juice.
  5. Place the noodles in a soup bowl and pour the soup over it.

  Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
  André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard

   

• We all want to get fitter

  13 July 2021 13:07 Comments Off on We all want to get fitter

  We all want to get fitter

  Especially now that the restrictions around the Corona have been minimized. What can you take into account?

  Protein

  We need proteins for muscle maintenance but also for muscle building. By exercising regularly you put stress on the muscles and you destroy them. By taking proteins, the body will repair the muscles again and your muscles will grow. With heavy strength training the muscles become thicker and with endurance training the muscles become longer. Proteins not only provide muscles, they also burn fat. Proteins also play a role in your bone system, making them stronger. Proteins come in vegetable form and animal form. Note: if you are vegetarian or vegan, you should eat more protein than is recommended (Factor 1,2). This is because the natural proteins are not completely broken down and absorbed.

  Carbohydrates

  Statement: carbohydrates are fattening. Wrong! Carbohydrates are an energy source for young and old. It’s about how many carbohydrates you take in and when. People who sit in the office all day and have little exercise should eat fewer carbohydrates than someone who works in construction. If you are going to run another 10 km in the evenings, a carbohydrate-rich meal will suffice. Carbohydrates keep your energy up and they also provide the glycogen stores in your body. This allows you to exercise for longer and your condition remains at the right level or even improves.

  Lose your corona kilos?

  If you want to lose your extra pounds, eat less than you burn. If you need 1800 kcal to perform, take 200-400 kcal less. The reserves are used when the energy expenditure is higher than the energy intake.

  Eating healthier is not difficult.

  A varied diet is important to get enough and the right nutrients. What is a daily routine for one person, becomes a hell of a job for another. If you want to work on a better condition and lose your corona kilos in a fun way, ODS-Vitaal has a nice offer for you. On the basis of a personal nutrition app you get to see what you should eat and what groceries are needed on a daily basis. It’s not a squeezed-out list of just products you might not like. We reverse it: you fill in the preferences, and we customise it for you.

  Finally, my recipe for a delicious couscous salad.

  Couscous, uncooked – 75 grams Canned chickpeas/glass – 105 grams Olive oil – 1 tablespoon (10 grams) Pomegranate seeds – 20 grams Parsley, flat, fresh – 4 grams Cumin seeds, ground – 0.5 teaspoons (1 gram) Coriander, ground – 0.5 teaspoons (1 gram) Pepper – 1 pinch (1 gram) Salt – 1 pinch (1 gram) Water – 105 milliliters (103 grams)

  • Place the couscous in a large bowl and add the ground cumin, ground coriander, olive oil and salt and pepper.
  • Stir the couscous well with a fork, pour in the boiling water and cover the bowl.
  • Let the couscous soak for 15 minutes and then stir the grains with a fork.
  • Meanwhile, rinse the chickpeas in a sieve and drain.
  • Finely chop the parsley.
  • Stir the chickpeas, pomegranate seeds and chopped parsley into the couscous.
  • Spoon the couscous salad onto a plate and enjoy!

  Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
  André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard

• Accelerate or brake

  10:04 Comments Off on Accelerate or brake

  Accelerate or brake

  Feeling fitter and calmer through awareness exercises such as meditation, breathing and yoga exercises

  People who start the day with meditation, breath and yoga practices feel calmer and more focused during the day. Yoga exercises provide energy and a healthy feeling. Who wouldn’t want to start the day like this? For me, yoga is more of a way of life than poses on a mat.

  Do you ask yourself every day what really matters to you in your life and what drives you? What makes you get up every day and get out of bed? I’m sure you ask yourself every day what is important for your company, how can I generate more turnover, what are the bottlenecks, what should we improve?

  At a young age I lived and worked in the beautiful city of London. 6:00 AM in the subway with thousands of people trying to cut themselves off from the outside world in every possible way to keep some contact with themselves and not use up all the energy for the day. So everyone looks at the floor. You will never make eye contact with a Londoner in the tube. Everyone reads books or listens to music with headsets.

  Why do we run after money or recognition? We fear that we won’t get what we want or think we need if we don’t keep going for it. We want to be satisfied. A sense of contentment gives satisfaction. The only thing is, there are always new things to chase so you will never experience that satisfaction. If we’re not happy, we just keep running and don’t slow down. This is how we create stress and get burned out. This also keeps you in a vicious circle. Why is it so hard to press the brake?

  In addition, the meaning of our lives is often expressed in: what we do, our work, what our daily life looks like, our leisure activities, the relationships we have. We can make it as busy as we want. The stimuli around us ensure that we are continuously busy responding to them. We rush through life. Getting as much done as possible is important. Everything around us has also become instant. As a result, we also expect our work to have immediate results. The expectations of others and expectations of ourselves are therefore not always realistic. We create stress through unrealistic expectations. We are affected as humans and it tires our system and wears us out.

  We all know our nervous system. The autonomic (unconscious, self-directing) consists of the sympathetic nervous system and the parasympathetic nervous system. Sympathetic stands for activity, energy, action or flight response. The parasympathetic nervous system calms the sympathetic effect and stands for relaxation, tranquility and calm. Events in our lives cause us to get ‘punches’ in the area in our body just below the ribs. That is part of the life process. This is because the large nerve that reflects the sympathetic nervous system by means of tension is located here. For example: You are 7 years old and the boy next door pushes you off your bicycle. Your mother is not around. Punch. At 10 years old, classmates call you names. Punch. At the age of 16, your first boyfriend or girlfriend breaks your heart for the first time. Punch. Your heart rate goes up and you get unnecessarily tense. Your system uses energy unnecessarily and you ‘burn out’ inside. The sympathetic system predominates and this is reflected in the type of respiration as well. Our breathing pattern gets damaged during our lives, causing disturbed breath on an often unconscious level.
  TIP: A controlled full and equal inhalation and exhalation practice of a few minutes through the nose ensures a healthy and fit body and a calm mind.

  Also consider the workings of our minds. Our thoughts are strong, the voice in our head is always there and will make you believe that this is what you need to do and that it is important. How come our thoughts are so strong? What does that determine? The thoughts, our minds can and know exactly how to internalize knowledge, make decisions, judge and discriminate by patterns and learned behavior in our lives. We believe that this is our personality and cannot see that we are not that anger, or that we are not that sadness. We can choose not to be this anymore, but there is a fear of ignorance and what is left.
  TIP: Train yourself with: ‘I have thoughts but I am not them’.

  You can plan everything and feel like you have everything under control, but then things come your way as a surprise that is beyond your control. If you want to create balance in your life now and get your braking and acceleration system under control, you can start by examining where you are right now.

  A moment of rest and stillness through a short yoga or breathing exercise or meditation recharges the battery. You get a clear and fresh head again to take a proactive attitude towards your braking system. You restore your body and allow space to be created in your head for new amazing ideas. Then priorities can be set, leaving more time for friends and loved ones. There are many studies with great tips on time management, but we’re just about to skip that one. By comfortably doing nothing every day, we can practice contentment, new energy, a fresh mind and vital body to get back into balance. We can signal stress earlier so that we no longer have to step on the brake, but can enjoy a wonderful tour through life.

  By Manon Simonis | Founder Yogaplace studios, courses, workshops and retreats

• Conscious lifestyle according to a number of important yoga principles

  7 June 2021 09:01 Comments Off on Conscious lifestyle according to a number of important yoga principles

  Conscious lifestyle according to a number of important yoga principles

  If you are pursuing a conscious lifestyle or want to discover step by step what could be life-changing for you, I would like to share with you 10 principles (learned and received from several authentic yoga teachers) that have supported me on my yoga path for the past 20 years and have made sure that I live life to the fullest, have faith in life and focus on myself. In addition to my yoga practice, it helps to look at the functioning of your mind. Because of these principles, I accept my life more as it is intended for me. They are principles that you can read more than once and bring new insights every time.

  1. There is only now
  Relax your usual focus on ‘what’s gone’, ‘what’s not there yet’. Things you can’t possibly control from where you are. Let yourself be fascinated by what is alive, here, now. Be curious about this very lively dance of thoughts, sensations, feelings and impulses that takes place where you are. Remember that the Now is the only place from which real answers can eventually come. It’s all there is, the calm in the middle of the storm.

  2. Resistance hurts
  Pain is not the real problem, the real problem is our thinking about pain, our resistance to discomfort, our attempt to escape it and reach an imagined future. The real problem starts when we start worrying about our pain, our sadness, our fears, our anger, worrying about our discomfort. Come from past and future, seeking and striving, and meet life in the raw, now, without judgment and without expectation. Come on, for the pleasant and the unpleasant, the pleasant and the painful, without an agenda. Think of it all as a gift.

  3. Thoughts are not the truth
  Think of thoughts and sensations as neutral and impersonal events in consciousness. Like sounds we hear, thoughts and bodily sensations arise and disappear spontaneously, like waves in the ocean. Develop a friendly attitude toward thoughts. Meet them with an attitude of kindness and curiosity. See them as welcome guests in your presence.

  4. Have space for your thoughts
  You have thoughts but you áre not your thoughts. They are only suggestions, possibilities, judgments, voices, images that come and go. Be the space for them and don’t try to shut them down. You’re not stuck in it.
  Be the unchanging embrace of thought, the expanse in which thoughts can come and go as they please.

  5. Breathe through everything
  Breathe in and out uncomfortable sensations. Honor them instead of closing you off from them, Feel your breath move to the neglected and sensitive area and infuse it with life and love. Feel the willingness to be with all the feelings and to embrace all that you experience.

  6. Acceptance in your whole perception
  Acceptance does not mean that an unpleasant thought or feeling will go away, it can remain for a while. Treat it as if it might always be there. This takes away the time pressure. The experience is only in the Now. Be curious. And let every urge, every feeling of frustration, boredom, disappointment or even despair also come up and belong.

  7. Always and never feed a lack
  In reality there is no ‘always’ and no ‘never’. Keep these words in mind. They are lies and can create a sense of urgency and powerlessness. They feed the story of search and lack. Sometimes even thinking about tomorrow is just too much work. Just be here.

  8. The journey is the most important
  Often we focus so much on the goal or destination that we forget the journey, Stress takes over and the feeling that we are ‘not there yet’ prevails. Joy can only be found in the here and now and has nothing to do with goals, destinies. Learn from your lessons without getting answers. What you experience is alive, creative and full of potential.

  9. Not knowing is good too
  When you realize that you are lost, that you have no connection, that you have forgotten the moment, celebrate it. Don’t punish yourself for forgetting or not knowing, but celebrate your ability that you don’t need to know everything. Be humble through the journey instead of trying to be “perfect.” Doubt, disappointment and disillusionment will be constant friends. There is no destination present and there is no image of ‘good’ if you do not make this.

  10. You are the life
  You are unique, your journey is your own path. Don’t compare yourself to anyone else. When you begin to compare, you devalue your own unique, irreplaceable gifts, talents, and truths and disconnect from your own experience. Enrichment is possible if you say yes to where you are now. Trust what you cannot trust.

  Kind regards, Namasté,
  Manon Simonis

• Injuries and nutrition. Match it up!

  24 May 2021 08:50 Comments Off on Injuries and nutrition. Match it up!

  Injuries and nutrition. Match it up!

  On the eve of the corona relaxation, I have a conversation with the former physiotherapist of Roda JC. What strikes us is that more and more sports injuries occur and the cause seems clear to us. Most athletes have ever had a sports injury. Very annoying and often at the wrong time. One injury occurs spontaneously and the other starts with small unsuspecting complaints. A colic, a pain followed by a torn muscle, an inflammation, a broken bone or a whiplash.
  The largest group of athletes are amateurs. It is precisely this group that has not been training or has been training to a limited extent for more than a year now. Normally, the amateur athlete mainly visited the doctor on Monday morning. Nowadays, an athlete comes to the doctor almost every day to have his injury assessed. Ultimately, the athlete will be referred to a physiotherapist.

  Recognizing an injury
  As an athlete you can learn to recognize an injury. A stuck muscle, problems with your joints, sticking in the muscles, getting out of bed less fit and headaches. These are all symptoms that indicate that your body does not agree with something. What many (professional) athletes realize too little is that nutrition plays an important role in the prevention of injuries. In individual sports such as fitness, swimming, running and cycling, injuries are lurking. Football and field hockey top the list in team sports.

  The injuries you can get are:

  • ACUTE INJURY
  The injury that occurs spontaneously can be the result of a (too) high load, a fall, collision or incorrect load. Fractures and muscle tears are the most common in these types of injuries.

  • INJURY FROM OVERLOAD
  The moment you get an injury due to overload, it is often due to an excessive load after a period of inactivity. Just think of a korfball player who has stopped and starts again in a lower team 4 years later. He thinks he is still as good as 10 years ago and he wants to do the same.

  • INJURY FROM OVERTRAINING
  The body must recover after a physically demanding effort. If you are in good shape and you are doing enough recovery, then there is usually nothing to worry about. If this is not the case, the body will have more and more trouble with recovery and you can therefore suffer an injury from overtraining. Ultimately, more is broken down than built up in your body.

  What now?
  It is important to listen carefully to your body. Many people have gained extra corona kilos and are now starting to exercise again. When you exercise individually, it is important to talk to your trainer in the gym and agree on what is best. If you are going to train in team sport again, it is good to discuss the objectives with your teammates. Everyone has suffered from the corona measures. If you do get injured, it is good to adjust your diet. You can quickly gain a few pounds without realizing it. Unfortunately, inactivity will cause muscle mass breakdown very quickly. Studies by, among others, the university in Maastricht show that people with a bone fracture can quickly break down 1.5 kg of muscle mass. This means that your body is not only working on repairing the bone fracture, but that your body is also breaking down muscles. You certainly don’t want the latter. So it is advisable to adjust your intake and frequency according to the injury you have sustained. The more optimal that intake, the faster a recovery in the bone or tissue can take place.

  Do you have an injury or do you want to know how to adjust your nutrition, please contact me. The Sports Nutrition Coach has the correct injury protocols in combination with nutrition and recovery.

  Do you want to make a tasty protein-rich dish that is also nutritious? Then make this avocado!

  Ingredients:

  • Avocado – 1 piece (83 grams)
  • Tuna, plain, can – 1 can (62 grams)
  • Onion, red – 1 piece (28 grams)
  • Cherry tomato – 2 pieces (11 grams)
  • Pepper – 2 pinches (1 gram)

  Preparation:

  • Drain the tuna
  • Peel and chop the onion. Wash the cherry tomato and cut into wedges.
  • Halve and seed the avocado and place on a plate.
  • Season the tuna with pepper and spoon into the avocado.
  • Divide the cherry tomato and red onion on top and enjoy!

  Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
  André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard

• Less is enough

  27 April 2021 18:10 Comments Off on Less is enough

  Less is enough

  I think I really ate a lot of meat until about 30 years old. I come from a family with 4 children and almost every evening we had meat on the table and once a week fish. My father didn’t always eat his piece of meat and put it on my plate. My sister already ate less meat during that period and now she is vegan.

  Less meat was therefore not easy for me, especially because I don’t like “sweet fillings”. That is why my lunch box was filled with meat or cheese. So I ate meat every day. In the morning, afternoon and with dinner. And at a party I rather ate a piece of cheese than the Limburg flan.

  The change
  A healthier diet choice is not always easy. Still, when I started living with Sonja at the age of 27, I noticed that my sandwich fillings changed. A sandwich with cottage cheese and strawberries, apple and cinnamon and low-fat yogurt with nuts were my preference.

  While on holiday I could still enjoy a mix grill or extra lamb chops, I really ate less meat at home. No, you could not call it vegetarian because that was really a “forbidden” word at the time. I alternated the meat with fish and occasionally with the “forbidden” word.

  Nowadays it is advised to eat less meat and the terms vegetarian and vegan are well established. By eating less meat I feel fitter and I am rarely sick. I am not someone who says that eating a lot of meat makes you very sick, but it is true that more and more additives are being made into the meat to make a piece of meat.

  Forget the word vegetarian.
  More and more often I hear that young children are obliged to become a vegetarian. That word “obliged” makes it much more difficult for the children. Children mainly watch what their peers are doing and eating. When your child has to chew a celery stalk and others don’t, you make it more and more difficult.
  When I eat meat I get a piece from the butcher, when I eat fish I get it from the wholesaler or the fishmonger. I stick to a maximum of 400 grams of meat per week and that includes the sandwich filling. Is it hard? Certainly in the beginning, but when you see how many tasty, healthier, surprising and especially nutritious alternatives there are, it is not too bad. Just give it a try for a week or two. If you eat less for 14 days and eat the right substitutes, you will notice that your body will be happier.

  Double or nothing
  It is not a gamble what you are going to take. No, it is a choice you can make. If you want to eat less meat and be more aware of your diet, do so at your own pace. Changing everything tomorrow is counterproductive.

  • Do you now eat meat several times a day? Then limit it to 1 moment a day and take an alternative for the other times.
  • Do you eat meat every day for dinner? Then go for a ‘day of vegetarian food’.
  • Did you know that you eat vegetarian more often than you think? Pizza margarita, vegetable soup, a salad. Often these are already vegetarian, but you do not think about it.
  • Do not refer to that day as “vegetarian day” but “a day without meat”.

  Don’t be too hard on yourself. Nobody is perfect. It just takes time to get into the habit.
  If you also want to replace the meat on your sandwich, consider the alternatives below.
  • Spelled bread with hummus and avocado
  • Spelled bread with cottage cheese and radish
  • Spelled bread with fried mushrooms and fresh herbs
  • Spelled bread with low-fat margarine butter, 30+ cheese and cucumber
  • Spelled bread with 100% peanut butter and banana
  • Spelled bread with a boiled egg and avocado with tomato.

  Of course there are many other alternatives and you can also use my nutrition app for that. This app also offers a large number of vegetarian and vegan recipes. For your inspiration.

  We have gradually become accustomed to being able to find replacements for everything in the supermarket. Pay close attention to which meat substitute you buy. Do not pay attention to the amount of carbohydrates, but to the amount of salt. As a person you are allowed to consume a maximum of 6 grams per day. More is certainly not good and less is better.

  Cheese and eggs are great replacements, but you shouldn’t eat them every day either. Vegetables, fruits, legumes, whole grains, nuts and seeds are really good substitutes.

  Are you stuck? Please contact ODS and together we will see how we can help you on your way.

  Wok dish with tofu, mushrooms and vegetables

  Ingredients:
  • Noodles, whole grain, unprepared – 90 grams
  • Tofu, unprepared – 130 grams
  • Olive oil (for baking) – 2 tablespoons (13 grams)
  • Green beans – 130 grams
  • Soy sauce – 2 tablespoons (19 grams)
  • Red bell pepper – 1 piece (85 grams)
  • Carrot – 130 grams
  • Chestnut mushrooms, unprepared – 160 grams
  • Sesame seeds – 2 teaspoons (4 grams)
  • Spring onion – 2 pieces (50 grams)
  • Salt – 2 pinches (1 gram)
  • Pepper – 2 pinches (1 gram)

  Preparation method:
  • Drain the tofu and press out all the moisture. Place between kitchen paper with, for example, a thick book on it and let it drain well.
  • Meanwhile, cook the noodles according to the preparation method on the package. Drain in a colander, rinse with cold water until the noodles are cold and drain.
  • Brush the mushrooms clean and cut into slices. Cut the spring onion into rings.
  • Wash the bell pepper and peel the carrot, cut both into strips.
  • Shell the green beans and cook for about 10 to 12 minutes. Drain and set aside.
  • Cut the tofu into cubes.
  Heat the olive oil in a wok or frying pan and fry the tofu for 4 minutes.
  • Add the mushrooms, bell pepper, carrot and green beans and stir fry for 4 minutes. Season with salt and pepper.
  • Lower the heat and add the noodles. Add the soy sauce, mix everything together and continue heating for a while.
  • Spoon the noodles onto a plate and garnish with the spring onion and sesame seeds.

  Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
  André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard

• Help, my energy is gone

  16 March 2021 13:39 Comments Off on Help, my energy is gone

  Sports in corona time: Little has changed for the youth. They have no competition activities but they can still enjoy sports. And for young people up to 27 years old, there has been a little more fun in outdoor sports since this week. But for the majority of (indoor) athletes, it is a difficult time. The fatigue or lack of energy can be seen in many people. They are quickly exhausted without taking even a single step. It’s not just corona that makes us tired. Today we all are shifting to a different living and eating pattern.

  Sleeping and stress
  When we disrupt our diet, we also disrupt our body. The unstable blood sugar level causes us to develop physical stress (cortisol). When you go to sleep, your sleep cycle will be disrupted. Even if you sleep 8 or 9 hours a day, you will only wake up more tired. If your sleep rhythm is bad and your stress skyrockets, you can improve this by spending more time outdoors and having a balanced diet. Especially now that we work from home a lot, it is good to go for an hour for a walk during lunch time. Have a healthy lunch as well, at least four out of five working days. Stress is also increased when caffeine consumption is increased. So pay attention to how much coffee you drink. Alternate coffee with water.

  An hour of walking every day stimulates your body
  For some it is difficult to start a more active lifestyle. Certainly if you don’t do anything about it now. If you can organize your own break, it is good to go for an hour for a walk. A quick walk will get your body moving again. Within a few days you will notice that you are going to like this. With that hour of exercise you do not have an active lifestyle yet, but… the first step has been taken and the second is easier. Plopping down on the couch at home is no longer the case. Because you include a number of active elements in your daily program, you build up fitness and your body is “happier”. Variety is also important. Try some yoga, meditation or visit the masseur (when allowed). ODS-Vitaal offers all these options.

  Put a note on your fridge
  Working from home often means you pass your fridge. There are great seducers in it. Stick a note on the fridge saying “I don’t want to be tempted”. Do not buy the unhealthy things consciously during the week. If you want to eat them, limit it to the weekend. Our body benefits greatly from good energy sources. In addition to fiber-rich food, magnesium is also good for your body. Magnesium plays an important role in the energy distribution in the body. Have you ever had muscle pain? Due to sufficient magnesium in your body, the risk of muscle pain is a lot lower. If you want to get extra magnesium, spinach and almonds are the ideal source. A good magnesium capsule also contributes to making up for a deficiency. Note: supplements never replace the daily diet.

  Drinking water, it remains difficult. Pay attention to proper hydration.
  The regular coffee machine moments are over. Many of us have not been to work for months and miss the daily routine: cup of coffee, water, tea. Our body needs moisture. A lack of moisture leads to headaches and loss of energy. Your organs and body cells live on a water basis and a shortage of moisture causes stress in the body. If you drink enough water, the waste products in your body are removed and your body is less tired. Make sure to drink at least 2 liters of water a day. Not 1 day, but every day. Your body will enjoy it a lot and you will notice that you have more energy within 1 to 2 days. So you need less coffee for more energy.

  Tip: instead of one large bottle of water, prepare smaller bottles. It turns out that you drink more.

  Do you want a tasty recipe with spinach?
  White and wild rice, unprepared – 60 grams
  Peas, frozen – 120 grams
  Cod – 155 grams
  Pine nuts – 20 grams
  Pepper – 1 pinch
  Salt – 1 pinch
  Baby spinach – 100 grams
  Olive oil (for frying) – 1 tablespoon (10 grams)
  Olive oil – 1 tablespoon (10 grams)

  1. Cook the rice according to the instructions on the package.
  2. Cook the peas for 5 minutes.
  3. Meanwhile, sprinkle the cod fillet with salt and pepper. Heat the olive oil (for frying) in a frying pan and fry the cod fillet for about 4 minutes per side.
  4. Spoon peas with the spinach through the rice and season with olive oil, pepper and salt.
  5. Spoon the rice onto a plate, place the cod fillet on top and sprinkle with the pine nuts.

  André Mostard.

  Take a look at my Facebook, where I put daily tips, tricks and recipes that give you a helping hand.
  André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes a blog for ODS Vitaal with good practical tips to feel good! Sportvoedingscoach André Mostard