Tag: fruit

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

Summary: smoothies, when well prepared, should be an important part of your daily diet; in mine it is. Be careful with the hidden sugars though, as the negative effect of natural sugar is not different from that of added sugar!

1. Take it easy 

People who write about health might come across as too fanatic. Sometimes they may also seem too principled. To a certain extent I am, but not too much, I hope. At home, we do eat some carbs. I do not mind the occasional croissant (from Lidl — they weigh less than 10 grams, are very fluffy, with hardly any butter, and cost 0.45 euro cents 😊), a sandwich with an egg, some sweet potato French fries, or rice crackers with goat cheese. A few pieces of dark chocolate, normally in the morning, and nuts (sometimes too much) during the day.

2. Not anti, just careful

Solid food-wise, we do not eat meat. We also do not have daily plates with pasta or rice. Nor do we have six sandwiches with the famous Dutch cheese or peanut butter. As I stressed before, my wife and I are not anti-carbs. We are also not anti-meat, and definitely not anti-Dutch cheese. When offered a delicious piece of Pavlova, I will not refuse. However, the emphasis on liquid food serves us well. Without eating less, my weight went down from 96 kg to 82 – 84 kg in one year. We do practice a light form of intermittent fasting (not eating for 12 – 14 hours per day).

More about my eating habits in other blogs, but for now the focus on morning & afternoon smoothie.

3. A “Liquid” Diet with Four Components

However, the main staple of my diet is “liquid”: 

1. A large smoothie for breakfast and lunch (up to one liter). 

2. A fresh soup for the evening (most of the time combined with fish), 0.4 liters. 

3. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein. 

These quantities are rough indications only.

4. Be careful: risk of sugar overload

Smoothies can be great. They taste delicious. When prepared well, they can offer a load of useful nutrients, proteins, and fiber. However, there’s one risk: too much sugar. Recommended highest quantities of added sugar vary, depending on the country, gender, activity level, etc., ranging from 20 to 50 grams daily. This is not much .

5. Yes, there are differences between added and natural sugar, but…..

You often hear there’s a big difference between added sugars and natural sugars. While it’s true to some extent, natural sugars are part of whole foods and come with all their benefits. However, added sugar is simply sugar. Your body doesn’t distinguish between natural and added sugars. In short, be careful. Do not think that you can eat and drink unlimited amounts of milk, for example, or natural juices. They have natural sugar but they have same negative and highly addictive effects as added sugar. In other blogs, I will focus a lot on sugar.

6. Sugar Examples of popular smoothie input

In my smoothies, bananas contribute the most sugar, up to 15 grams per banana. Berries add about 5 grams per 100 grams, making them a better choice. Avoid milk, as it contains lactose—a form of sugar—beyond its fat content; in stead of milk I use unsweetened soya milk. Mangoes and pineapples, both popular smoothie ingredients, also have high natural sugar content, between 10 – 15 grams per 100 grams.

7. My Experience

In my daily diet, I easily consume half of my allowed sugar intake through smoothies alone. If I’m not careful, I consume even more. Therefore, with natural sugars included, I have about 20 – 25 grams left for the rest of the day. For instance, carrots, which I use in soup, have 5 grams of sugar per 100 grams, and light French quark adds 3-4 grams.

I don’t want to overwhelm you with details. The point is clear: with smoothies and evening soup, it’s easy to reach or exceed the daily sugar limit. This leaves few options for those who have a sweet tooth, perhaps allowing just a cookie or a small piece of apple pie. That’s why my go-to snack are nuts!

Okay, the smoothie as I prepare it (more or less)

  • The liquid base consists of lemon juice (100 ml) and unsweetened soy milk (500 ml). It also includes some water. At times, it contains leftover soup from the evening before.
  • I use banana and berries, or berries and mango, or just berries.
  • I always add one avocado and some broccoli or spinach.
  • In addition to these ingredients, I have a combined protein/collagen drink in the morning and collagen only in the evening (0.5 liter).
  • For additional fiber, I include some fine oatmeal.
  • I add one spoon of chia seeds. Then, I add two spoons of ground flax seeds and some black pepper. This is to enhance the effect of curcumin. I also add a teaspoon of cinnamon.

8. The end result?

Something very healthy, delicious and tasting remarkably sweet.

Enjoy your smoothie, enjoy your life,

Robert, your health friend

Central Park, New York City

2. FROZEN OR FRESH VEGETABLES AND FRUIT? PARENTS ARE NOT ALWAYS RIGHT (health project 99+)

Our parents, at least mine, believed wholeheartedly that fresh vegetables and fruits are “better” than frozen. Sorry, Mom and Dad, but you weren’t correct, at least not for 90%. For most vegetables and fruits, my motto is: buy them frozen or freeze them if you buy large amounts of fresh produce. A few points I give my parents: freezing lettuce is a remarkably bad idea. Bananas should be eaten fresh from the peel, so to speak, and only frozen if you’re using them for smoothies.

I will dive into the differences between fresh and frozen. Let me make one thing clear: both are good choices. They are necessary as part of a healthy lifestyle.

1. Let us define “better.”

a. Nutritional Value: Frozen vegetables are often frozen shortly after harvest, preserving many nutrients and vitamins. Fresh vegetables might take some time to get from the farm to your table. During this period, some nutrients might degrade. This is especially true if they are improperly stored for prolonged periods. Point for frozen.

b. Availability and Cost: Frozen vegetables can be a practical choice when certain fresh vegetables are out of season. Additionally, frozen vegetables are often less expensive than fresh ones. They also have the advantage of a much longer shelf life without losing quality. This is a very important point. A family of four can easily save over 1000 Euros per year. This can be achieved by buying frozen vegetables and fruit in bulk during sales. Moreover, by not discarding wilted vegetables, you save a lot as well. You will need a large freezer, preferably a standing one, as they offer the best overview. In my opinion, a freezer is one of the best investments you can make, both health-wise and financially. Point for frozen.

c. Quality and Taste: Fresh vegetables, particularly when in season and locally sourced, can offer better texture and taste. However, frozen vegetables generally retain good flavor, though their texture could differ slightly after cooking. Point for fresh.

d. (Bacterial) Contamination: We should not underestimate the hygienic conditions. There is often a lack of these conditions under which fresh vegetables and fruits are transported and handled. This is especially true beyond professional handling, at the grocery store and in your home. Fresh produce might not be as thoroughly washed as frozen varieties. Hence, it’s advisable to wash fresh vegetables thoroughly before consumption. Point for frozen.

e. Convenience: For the lazy ones among us (like me), frozen vegetables are typically washed, cut, and ready to use. They save time in the kitchen, which can be particularly beneficial for people with busy schedules. Point for frozen.

f. Use of Pesticides: A growing concern for many. As far as I could find, there’s no significant difference between frozen and fresh regarding pesticides. You must assume that frozen food is well washed and consequently has reduced pesticide residue. Yet, washing after thawing can be tricky. Conversely, fresh produce can be washed thoroughly. All in all, this one is a tie.

So, it’s 4-1 for frozen, with 1 tie.

2. My Experience

Most of the vegetables and fruits we buy are frozen, for all of the reasons mentioned above. My wife and I drink our fruit/vegetables smoothies daily. We also consume lemon juice and soup. So, we have a high turnover of fruits and vegetables. We only buy fresh when we’re preparing dinner with friends or when fresh produce is at a very attractive price. In that case, some cooking is involved afterward to prepare for freezing.

Purchasing our beautiful 2-meter-high, deep purple stand-up freezer has proven to be one of our best health (and monetary) investments. It’s always full, including many 1 kg bags purchased at low prices. Being Dutch, I love a good deal.

3. Which Vegetables Can Be Frozen?

Most vegetables can be successfully frozen with minimal quality loss. Here are a few guidelines:

Green beans, broccoli, cauliflower, carrots, and spinach freeze well, especially if blanched before freezing. 

Peppers, peas, and corn also freeze well without much loss in texture and flavor.

4. Less Suitable for Freezing

Potatoes and zucchini can become mushy due to their high water content.

Lettuce and other leafy salad greens aren’t ideal as they become limp upon thawing.

Cucumbers and celery also lose much of their crispness after freezing.

5. Freezing Fruits

Not all fruits freeze equally well, but many can be frozen successfully while maintaining flavor and nutrition. In my experience, a smoothie is the main use of frozen fruit.

6. Suitable for Freezing

Berries like strawberries, blueberries, raspberries, and blackberries freeze well. They are great for smoothies or baking but less suited for eating fresh.

Bananas can be frozen, preferably peeled and sliced, for smoothies or banana bread.

Stone fruits such as peaches, plums, and nectarines freeze well when peeled and sliced.

Pineapples and mangoes also freeze well when cut into pieces.

7. Less Suitable for Freezing

Watermelon and melons generally become mushy when thawed due to high water content.

Apples can soften after thawing; they’re better for cooking or smoothies after freezing.

Pears can also become too soft unless used in cooking or baking after thawing.

8. Some Techniques

It helps to freeze fruit in a single layer on a baking sheet. This should be done before transferring it to airtight bags or containers. Doing this prevents clumping.

Washing and preparing fruit (peeling, pitting, slicing) before freezing is ideal.

Blanching involves briefly immersing vegetables in boiling water, then quickly cooling them in ice water. It deactivates enzymes that cause quality deterioration, preserving color, flavor, and texture.

9. A Few Words on Nitrates

When discussing vegetables, the topic of nitrates often arises, especially in relation to spinach and leafy greens. Each time, I get concerned because excessive nitrates can lead to various diseases, including certain types of cancer. Fortunately, nitrates are not typically harmful. as long as they’re part of a healthy diet, even when they are present in high levels in some vegetables. Risks only arise when there’s an imbalance. This can happen by eating many leafy vegetables in combination with high nitrate consumption from cured or processed meats or contaminated drinking water.

Enjoy a happy, tasty and healthy life,

Robert, your health friend

5. POWER TO THE PROTEINS, AND ALSO…. ENOUGH IS NOT ALWAYS ENOUGH (health project 99+)

Dear reader,

To summarize this long post: Proteins can be a source for energy intake, but….. their main job is being ‘building blocks of life’ and working hard on hormones, enzymes, body tissues, and immunity. Latest research states that we should more or less double earlier traditional guidelines, up to 1.5 grams per kilo body weight. Which is not easy! Two side notes. 1. Do not eat farmed fish. 2. Do not get fragile when you age; exercise and eat your protein.

1. Energy first (=carbs and fats)

The three groups of macro-nutrients are the center of many discussions about nutrition. I refer of course to fats, carbs (hydro-carbonates) and proteins. Fats and carbs are your main sources for energy-intake: carbs 4 kcal per gram and fat 9 kcal per gram. Our body needs energy (average 2000 kcal daily) and carbs and fats happily and rather easily provide this. Health-wise, there is of course much more to carbs and fats. Yet, their main task is to supply energy and as such the preferred choice of your body. 

2. Building blocks first (=proteins)

Giving energy is, as mentioned, not the main job for proteins. Still, they will become an energy choice when carbs and fats are not available. During prolonged exercise or starvation, they provide 4 kcal per gram, just like carbs. Nonetheless, your body really prefers proteins for other important jobs. These include building and repairing tissues, making enzymes and hormones, and supporting immune role. They are not called ‘building blocks of life” for nothing!

3. Some Facts and Figures for those who really want to be in the know

There are 20 amino acids. Nine are “essential”, meaning that your body does not produce them and can only get them by eating. “Essential” is a confusing term but it is as it is.

All proteins are made up of long chains of amino acids linked by peptide (= chemical) bonds. The specific sequence of amino acids determines the protein’s structure and function.

The 20 amino acids are transformed into tens of thousands of proteins in your body. Actually it is more complicated. First, you eat proteins, which can be animal or plant-based. Then, your body breaks them down into amino acids. Finally, it rebuilds them into the specific proteins you need. Yes, complicated, but that is how nature often works :).

In the end, we have tens of thousands of different proteins in our body. Each one has unique structures and functions. We need all of them. The exact number can vary. However, estimates often suggest that there are over 20,000 protein-coding genes in the human genome (= genetic blueprint). These genes can produce (= synthesize) multiple different proteins through various biological processes.

4. Need to know: how many proteins per gram produce?

I love nuts and fortunately they give on average 20 grams of protein per 100 grams. Meat and chicken even more, but they are not part of my diet. Fatty fish like salmon, cod (leaner), and sardines offer 20 – 25 grams. Vegetables only give 2 grams. Fruits have less than 1 gram. Two eggs (100 grams) contain 13 grams of protein. Looking at this rough overview one sees the challenge with plant proteins. You really need to eat a lot to get enough. Vegetarians should in my opinion seriously consider taking supplements.

5. Differences between animal and plant proteins

Animal proteins are “complete.” They contain all nine essential amino acids, meaning that your body does not produce them. Common dietary sources include meat, fish, poultry, eggs, and dairy. 

Most plant proteins, on the contrary, are “incomplete.” They are missing one or more of the nine essential amino acids. There are a few exceptions like quinoa and soy. Yet, by combining plant proteins (e.g., beans and rice) you can get all the nine essential amino acids. 

Animal proteins are easier to digest for some people and come with distinct nutrients—like omega-3 from fatty fish. Plant proteins can be more difficult to digest but also comes with extra benefits, like providing the all important fiber.

High plant protein intake appears linked to lower chronic disease risks like heart disease and certain cancers. Conversely, there are links between high intake of animal proteins (especially red and processed meats) and higher chronic disease risks.

6. Risks of an overdose

Over consumption of proteins can lead to health risks. Over consumption is subjective and difficult to define as it varies per person. Still, consuming more than 2 grams of proteins per kilogram over an extended period can harm your health. How much is too much also depends on your lifestyle, health history, and protein quality. 

What I read on internet is that most risks include negative impacts on kidneys and dehydration. It also effects calcium intake which can lead to bone problems. Other risks are weight gain and heart issues, especially from excessive red and processed meat intake. 

7. My personal protein approach

On a typical day, I obtain around 65 grams of proteins from my diet. I get 20 grams from fish and 20 grams from nuts. I do not eat meat. There are 15 grams from low fat French quark and 10 grams from other sources. To reach 120+ grams, I rely on carefully chosen plant-based supplements that include all nine essential amino acids. I personally stay well below 2 grams proteins per kilogram. Fortunately, it is not easy to overdose on protein through regular diet alone; only supplements make it possible. 

For solid information on the necessity of increasing protein intake, search for Thomas deLauer on YouTube. He has almost 4 million subscribers.

Tip: spread protein intake over the day. The ideal intake is 20 – 25 grams per session as your body will only process this amount. Space the intake and take the next one at least a few hours later.

8, Side note 1, on fish: I’ve stopped eating farmed fish like tilapia, shrimp, or salmon. I am concerned about antibiotic use in fish farming. Kim and I prefer wild salmon (despite the higher cost), Atlantic cod, sardines and Dutch herring of course!

9. Another side note, on loss of muscle: do not get fragile when you age.

One can not overestimate the importance of healthy tissues regarding healthy aging. Protein serves a crucial task. It constructs and repairs “tissues,” which include muscles, hair, skin, and organs. Physical exercises including resistance training and adequate protein intake supplement reinforce each other.

Maintaining an excellent muscle system, including hard work to stop loss of muscles (sarcopenia) is central. Muscles and physical exercises are a favorite topic of my blogs. Neglecting your muscles is related to so many potential health problems. This is especially true the older you get. For many reasons. Recent studies for example point to a correlation between weak muscles and a higher chance for dementia.

Ok, enough on proteins. Lead a happy and healthy life,

Robert, your health friend

Kijkduin beach