Finally … Finally it’s summer, and what kind. What everyone was hoping for and nagging has become reality. Nice weather. Jippie! Barbecue out of the dust and against it!

I have not heard so many complaints in my practice for years about those “terrible” thickening barbecues. Boy, how awful. Therefore, especially for you, some healthy tips for a successful barbecue.

So much food, help!

I’m surprised about it. What is the problem then I think? Nice weather and enjoy making your own food outside. Visiting there, family friends. How many more ingredients do you need to be happy and satisfied? But no, the majority of my customers complain, complain and complain. After the notorious barbecue they have gained kilos … How is that possible … and how can we prevent that?

Help Kitty help …

First aid for BBQ – Healthy tips for the BBQ

1. Eating too much makes you fat. So arrange a> Do not eat too much.
2. If you prepare the BBQ yourself, opt for lean meats such as chicken, pork chops and beef. so avoid sausage and hamburger types.
3. Mayonnaise and red sauces are fat makers but also flavor enhancers. By adding these sauces you often eat too much. So leave that stuff.
4. Bread and especially the herb butter turn on nicely, so don’t.
5. The same applies to fries and potato salads. So stay away.
6. What is allowed is all types of vegetables, barbecued or not. Sprinkle them with fresh or dried herbs, garlic and a pinch of coarse salt.
7. Don’t forget to take a fish. Delicious with some lemon and fennel some olive oil in aluminum foil on the BBQ.
8. Do not drink too much alcohol, it makes you mellow so you often do not realize how much you eat with it.
9. Give some attention to the delicious homemade dressings and sauces below and you will not be short of anything.

Make a healthy and delicious dressing recipes yourself

Honey mustard dressing

For salad, fish or piece of meat. Mustard 2 parts, honey 1 part dash of vinegar. Dried dill to taste.

Cold fresh sauce

For meat, fish, baked potato. Lean crème fraise 2 parts, sandwich spread 1 part, crushed garlic clove.

Warm tomato sauce

For all meat and fish dishes.1 pack of mashed tomatoes, few finely sliced ​​basil leaves, a dash of cream, a little salt.

Great period for cycling in the forest

In the fall it is wonderful to go outside. Not when it rains or the wind blows really hard, but the sun also regularly appears in the fall. Autumn is an ideal season for a bike ride. In the fall the temperatures are still great for a nice bike ride and it doesn’t rain as often as we think. Together with your family a nice trip in the neighborhood or with a group of friends on a mountain bike into the forest. Make sure you dress warm enough. If you sit on a bike for a few hours, and perhaps get a little rain on your roof, you can get very cold quickly. So make sure you have good clothing and possibly a rain suit.

Walking with your family

Walking is also very nice in the fall. Nature has great appeal in this season, with its red leaves and falling beech nuts. Children love to look for acorns and chestnuts and pick up large leaves in the forest, to turn them into a work of art when they return home.

Active walking: Nordic Walking

If you want to walk more actively, then Nordic Walking is a good idea. Nordic Walking is walking with a kind of ski poles. These poles give you extra grip on the road surface, which is no superfluous luxury in the winter with the wet smooth leaves on the ground. The poles also ensure that you can easily maintain a steady pace. Also make sure that you are well dressed. It doesn’t seem that cold yet, and when the sun shines it looks like summer, you get cold quicker than you think.

Healthy tip for everyone

Do not sit inside when it gets a little colder and the days shorter. Go outside and relax!

Willpower from a negative incentive

It is possible that a negative stimulus as written above provides you with willpower for a long time. We do not simply forget negative incentives and often outweigh the potential to become healthier.
My experience is that the road to good health and a body that you feel comfortable with does not necessarily have to be negative. In this article I explain willpower I give you a few simple tips to increase your willpower.

Willpower literally between your ears

Immediately behind your forehead is your prefrontal cortex. This piece of the brain is active in making decisions. This part of the brain is involved in postponing short-term rewards for a long-term goal. Think of being able to say ‘no’ to temptations with the aim of fitting into those old jeans again soon.

The willpower is low in the evening

The prefrontal cortex is seen as the source of our willpower. Kelly McGonigal explains in her book The Willpower Instinct that our willpower decreases as the day progresses.
After dinner, when all the obligatory people are usually on it and the willpower is low, we are the most vulnerable. Before you realize it, you stand in front of the fridge, looking for something tasty. The rest is history.

Losing weight with little willpower: it is really possible …

Of course, you need the willpower to lose weight, but probably less than you think.
I give an example of a recognizable situation where your willpower is wasted: the afternoon dip, you feel like something tasty. You want something sweet, but you are determined to close the drawer with English liquorice. You bite through and suppress the sweet appetite with some effort until a colleague offers you a piece of chocolate. Without really thinking about it, take the piece of chocolate and put it in your mouth.
The chance that you could resist the piece of chocolate would have been much greater if you hadn’t wasted your willpower on resisting the English liquorice in your drawer. The well-known “care for a sugar-free” environment helps you to save your willpower for other decisions.

This is how you realize your goal

Set small and realistic goals. By achieving and celebrating small victories, the so-called neurotransmitter dopamine is released into your brain. Dopamine gives you the “YES!” Feeling, which increases your motivation, willpower and energy. That is precisely the energy that you need to lose weight.
All small wins over a longer period will help you achieve your goal. By focusing on small achievable goals, such as, “I don’t drink alcohol this week,” you can enjoy the road to your final goal, instead of frustrating yourself by standing on the scales daily.