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Lekker hartelijke linzencake

Deze cake is ideaal voor een picknick of als je op vakantie vertrekt en je wilt een gezonde snack meenemen. Ook heel lekker als bijgerecht. Deze cake bevat veel vezels en eiwitten. Het is niet veel werk en zo klaar :).

Wat heb je nodig :

– 240 gr groene linzen (uit blik -240 uitgelekt) – 2 wortelen – 1 grote handenvol champignons – 2 handenvol ongezouten cashewnoten – 4 eieren – 3 teentjes knoflook – 1 ajuin (niet te groot)

Spoel de linzen af in een vergiet. Laat deze goed uitlekken. Je wilt zo min mogelijk vocht. Snij de ajuin, wortelen, look en champignons in kleine stukjes. Stoof de ajuin in een pan met een scheut olijfolie, voeg vervolgens de worteltjes en daarna de champignons en de look toe. Kruid af met peper en zout. Ik gebruik herbamare zout. Stoof de groenten beetgaar.

Als je teveel vocht hebt bij de gestoofde groenten, giet dit even weg. Kruid de linzen met peper en zout. Hak de cashewnoten in kleinere stukjes. Voeg de linzen samen met de cashewnoten toe aan de pan met de gestoofde groenten. Kluts 4 eieren met met een snuifje peper en zout. Laat de pan met groenten goed afkoelen. Vervolgens doe je de geklutste eieren bij de pan. Leg bakpapier in de cakevorm. Giet de inhoud van de pan erin. Zet in de oven voor 30 min op 180° C. Achteraf kan je de cake in grote stukken snijden. Smakelijk !

Spice up your plank pose – 47 variations

Wether it is in functional training, pilates, yoga , or another workout .. in many different types of sport you can find the plank pose. It’s a powerful pose and useful pose.

Planks are the ultimate test of total-body strength—not just your core. That’s why they’re the groundwork for many bodyweight excercises, like push ups and burpees.

The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable,

When people think of their core, their tend to think only about their abs, but the powerhouse includes your hips and low back, too. A solid plank works the quads (front of the thighs), glutes, and calf muscles in your lower half.When you squeeze your hips, you’re also able to brace your core more and keep your low back lifted

So, The plank is one of those jack-of-all-trades exercises you can carry in your back pocket to strengthen not only your core, but also your chest, arms, back,legs, and booty.

All this gives you even more reason to integrate plank pose and it’s variation in your workouts. If you click on the link below you can find 47 variations of the plank pose. From beginner, intermediate to advanced level.

Check it out and start planking !!

https://www.google.be/amp/s/greatist.com/move/plank-variations-for-core-strength/amp

5 reasons to train outdoors

When we practice sports it is often inside. But it is beneficial to bring your indoor training outdoors or do an additional training outside. Here are some reasons why.

  1. It boosts your Vitamine D

Sunlight naturally increases our Vitamin D supply. Vitamin D benefits the body by protecting it against cancer and heart disease, reducing depression and type 2 diabetes. Train outdoors escpecially in the autumn/winter period where there are less sun hours and we spend more time inside. If it isn’t raining and the sun is out … go for your work out.

2. It’s free

Go for a run in the woods or do a work out at a playground. It’s free .. doesn’t cost a thing. All you need is your bodyweight and a park bench or a wooded trail to give you a killer workout and save you some cash.

3. Change of surroundings

Make working out fun again by challenging yourself to explore your local playground for possible workout equipment. Whether you do triceps dips on a bench or chin-ups on the monkey bars, you’ll be more apt to change up your workout with each day’s location than you would in your routine, indoor gym.

4. A lot of space

Moving the workout outdoors can give you plenty of green space to do whatever you like. Go check out a local park or even your own backyard could work. Wherever it may be, the possibilities are endless.

5. It’s a boost for your body and mind

Exercise is exercise, workouts don’t always have to be filled with intense movements. Sometimes, just a hike or bike ride can do wonders for our mental health. A study from Stanford showed that walking in nature could actually lower risks for depression and can improve mood and brain function.

The functions of our nervous systems and how breathing can lower certain stress symptoms

If we want to know how breathing can help to reduce stress we need to know more about the nervous system and the functions. In this article we will try to explain briefly the structures and functions of the nervous system and how breathing can help to reduce lower stress responses associated with “fight-or-flight” mechanisms

The nervous system is a complex collection of nerves and specialized cells known as neurons that transmit signals between different parts of the body. You can look at it as the electrical wiring of our body.

Structures of the nervous system

the nervous system has two components: the central nervous system and the peripheral nervous system. The central nervous system is made up of the brain, spinal cord and nerves. The peripheral nervous system consists of sensory neurons, ganglia (clusters of neurons) and nerves that connect to one another and to the central nervous system.

Functions of the nervous system

The nervous system has two main subdivisions: the somatic, or voluntary, component; and the autonomic, or involuntary, component.

    The somatic nervous system (SoNS) consists of nerves that connect the brain and spinal cord with muscles and sensory receptors in the skin. (F.e. A dancer on stage is integrating her memory of the music and choreography in the CNS to direct the movement of her skeletal muscles through the SoNS. From the still readiness of her body before the music begins till the last bow and smile, the neurons of the SoNS signal every large and small striated muscle group in the body based on the directions of the central nerve system)
    The autonomic nervous system regulates certain body processes, such as blood pressure and the rate of breathing, that work without conscious effort. It consists of sympathetic division and of the parasympathetic division..
  • Many organs are controlled primarily by either the sympathetic or the parasympathetic division. Sometimes the two divisions have opposite effects on the same organ. For example, the sympathetic division increases blood pressure, and the parasympathetic division decreases it. Overall, the two divisions work together to ensure that the body responds appropriately to different situations.

    To understand more about how breathing can help to reduce lower stress systems we need to understand the working of the autonomic nervous system. This system consists of the sympathetic and the parasympathetic dividison

    The sympathetic system

    Generally, the sympathetic system does the following:

    Prepares the body for stressful or emergency situations—fight or flight

    The sympathetic division increases heart rate and the force of heart contractions and widens (dilates) the airways to make breathing easier and faster. It causes the body to release stored energy. Muscular strength is increased. This division also causes palms to sweat, pupils to dilate, and hair to stand on end. It slows body processes that are less important in emergencies, such as digestion and urination.

    The parasympathetic system

    The parasympathetic division conserves and restores. It slows the heart rate and decreases blood pressure. Often the rate of breathing lowers. It stimulates the digestive tract to process food and eliminate wastes. Energy from the processed food is used to restore and build tissues.

    How can Breathing help to reduce stress symptoms related to fight- flight mechanisms ?

    Slow abdominal breathing or diaphragmatic breathing is something you can do anytime and anywhere to instantly stimulate your vagus nerve (this is the tenth cranial nerve or CN X, and interfaces with the parasympathetic control of the heart, lungs, and digestive tract) and lower stress responses associated with “fight-or-flight” mechanisms. Deep breathing also improves heart rate variability (HRV), which is the measurement of variations within beat-to-beat intervals.

    When it comes to effective vagal maneuvers, any type of deep, slow diaphragmatic breathing—during which you visualize filling up the lower part of your lungs just above your belly button like a balloon…and then exhaling slowly—is going to stimulate your vagus nerve, activate your parasympathetic nervous system, and improve your HRV.

    Some people make time every day to practice diaphragmatic breathing as part of a yoga or mindfulness-meditation routine. Others only take a really deep breath anytime they catch themselves feeling “panicky,” need to have grace under pressure, or want to relieve some frustration. All of these applications of diaphragmatic breathing can have huge benefits to reduce stress.

    Sources:

    https://www.psychologytoday.com/us/blog/the-athletes-way/201705/diaphragmatic-breathing-exercises-and-your-vagus-nerve

    https://fourdirectionswellness.com/lets-talk-stress-kids/

    https://www.msdmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system

    https://www.psychologytoday.com/us/blog/the-athletes-way/201705/diaphragmatic-breathing-exercises-and-your-vagus-nerve

    What is functional training ?

    What is functional training exactly? How does it work?

    A good question! This article is for all those people who want to know more about functional training and how this training can help in your daily life.

    What is functional training?

    Functional training helps provide you with the strength, stability and mobility you need to thrive in your daily life and sports. You use basic functional movement patterns like pushing, pulling, hinging, squatting, rotation, carrying and gait patterns (walking and running.. ). Functional training utilise exercises that improve your movement proficiency in these primary patterns to give you an edge so you can achieve your goals safely and with good health.

    7 basic functional movements :

    1. Squat : is a movement pattern where you plant both feet on the ground, then bend your legs to lower your body down while keeping your chest up and lower back straight. In our daily lifes we use this movement pattern when we come in and out of our chair
    2. Lunge: a lunge is a single leg exercise movement that requires one leg to step forward and bend while the other leg remains stationary. It’s a dynamic excercise where you can move forward, sideways and backwards
    3. Push: a push movement is when you’re pushing external weight away from you body, or your center of mass away from the ground.
    4. Pull: a pulling motion is the opposite of a pushing motion. You are pulling a weight towards your body, or pulling your center of mass towards an object. F.e. When your are pulling a branch to reach for an apple.
    5. Twist : most human movements have some rotation involved. F.e. If your are throwing a ball. There are two primary types of twisting, or rotational movements; rotational en anti-rotational. Rotational movements are the basic twisting exercises (twist to throw a ball). Anti-rotational movements are excercises when the rotational movements is prevented.
    6. Bend / hing: bending is a movement pattern where your bend your torso by hinging your hips. F.e. When you want to pick up something from the floor.
    7. Gait: a gait is a movement pattern when you’re walking, jogging or sprinting. It requires pulling, lunging and twisting motions to propel the body forward. F.e going for a walk with your dog, going for a run. ..

    All of the 7 functional movements can be progressed to make them harder, regressed to make them more manageable, and modified to work around pain. A functional Trainer will use these functional movements to create a training specific for your goals and needs.

    Sources:

    https://www.trxtraining.com/train/what-is-functional-training-and-why-does-it-matter

    https://www.builtlean.com/2013/04/24/primal-movement-patterns/

    https://www.google.be/search?q=7+functional+movements&ie=UTF-8&oe=UTF-8&hl=nl-be&client=safari

    Good reasons to promote a sports programme @ work

    The issue of integrating a sports programme at work is often a secondary measurement. However it can have a positive impact on health and overall company performance at the workplace.

    There are a couple of reasons why organizing sport at work is preferable.

    Sport as tool for management

    • Sport can help to bring in a human dimension to the company. Because sports teach us about team spirit, exchanging, sharing, succes, common goals but also individual accomplishments. They can help strengthen a sense of responsibility among employees and make work more meaningful

    Employee loyalty

    • In an ever-changing economic world, loyalty is an important lever of performance. Offering employees the opportunity to practice sports in the workplace is a means of securing stronger commitment.

    Stress reduction

    • Stress can have a strong impact on a company’s overall performance. The effects are multiple: lack of concentration, falling motivation, rising costs due to absenteeism and health issues. Encouraging employees to take up sports or physical excercises at work can have good results for reducing the stress level and is beneficial for the general health.

    Prevention of repetitive strain injuries

    • Repetitive Strain injuries (RSI) are a crucial social and economic issue, both for employees health and company performance. Physical excercis had a preventieve effect on RSI

    Full article on :

    https://www.franceolympique.com/files/File/actions/sport_et_diversite/sport&entreprises/GPE_En.pdf

    Stretching : types and benefits

    In all kind of sports we use stretching. There are different types of stretching and different ways to implement stretching in your trainings. In this blog post I’ll explain more about the the benefits of stretching and the different types of stretching.

    Types of stretching

    Active stretching

    Active stretching: This is when the stretch is held by the strength of agonist muscles (muscles responsable for the movement). You’re actively moving one muscle group to stretch another. Here is no external force being provided.

    Passive stretching

    During this type of stretching there’s an external source provided. You often get help from a stretching partner.

    Dynamic stretching

    Dynamic stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion.

    P.N.F Stretch (proprioceptive neuromuscular fascilitation)

    PNF stretching is an advanced form of flexibility training. It involves the contraction and stretching of muscles. The technique was originally developed as part of the neuromuscular rehabilitation programme. It was designed to relax muscles and increase tone or activity.

    HOLD- RELAX method

    Putting a muscle in a stretched position (als called a passive stretch) and holding for a few seconds. Contracting the muscle without moving (also called isometric), such as pushing gently against te stretch without actually moving. Relaxing the stretch and then stretch again. This second stretch should be deeper than the first.

    CRAC Method

    Contract-relax-antagonist-contract (CRAC) is a form of PNF strtetching that involves an initial contraction of the agonist followed by an active or passive contraction of the antagonist.

    Ballistic stretching

    It’s an intens stretching method that uses boucing movements to push your body beyond its normal range of motion. It’s often beneficial for athletes. It’s not recommended for everyday people who want to stay in schape or improve flexibility because it carries a risk of injury

    Isometric stretching

    Isometric stretching is a type of static stretching which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.

    Benefits of stretching

    • The most established and obivous benefit of stretching is improving flexibility and range of motion. Improving your range of motion can help lessening the likelihood of injuries when the muscles or tendons are accidentally overextending
    • Stretching can help increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and breathing exercises, which can give your mind a mental break.
    • Stretching loosens your muscles and tendons
    • It can improve your performance in physical activitities