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Here is a sample; alter the names: Yoyodyne, Inc., hereby disclaims all copyright interest in the program `Gnomovision' (which makes passes at compilers) written by James Hacker. , 1 April 1989 Ty Coon, President of Vice This General Public License does not permit incorporating your program into proprietary programs. If your program is a subroutine library, you may consider it more useful to permit linking proprietary applications with the library. If this is what you want to do, use the GNU Lesser General Public License instead of this License. WRITTEN OFFER The source code for any program binaries or compressed scripts that are included with WordPress can be freely obtained at the following URL: https://wordpress.org/download/source/ Lekker in je vel, tips van Kirsten - Gezonde Dutchies

Lekker in je vel

Ons goed voelen en beter in ons vel zitten willen we elke dag toch? Het zorgt namelijk voor meer zelfvertrouwen, dat we meer kunnen genieten en positiever in het leven staan. De afgelopen twee jaar moesten we natuurlijk alles vanuit huis doen. Ik zat zelf in mijn derde jaar van mijn opleiding Voeding en diëtetiek, toen Corona om de hoek kwam kijken. Al mijn dagelijkse werkzaamheden vielen ineen keer weg. Daarom ben ik opzoek gegaan naar een nieuw dagritme, want om lekker in je vel te zitten is een goede balans erg belangrijk.

Tips die kunnen bijdragen dat jij elke dag lekker in je vel zit.

Tip 1: Een goede nachtrust

Een goede nachtrust is erg belangrijk voor het dagelijks functioneren en op je gezondheid. Gemiddeld hebben wij 7 tot 8 uur slaap nodig. Hoeveel uur slaap jij per nacht? Voldoende slaap zorgt ervoor dat je gedurende de dag goed kan concentreren. Daarnaast houd ik er zelf van om op sommige dagen een powernap te nemen, zo kan ik de uren die ik ’s nachts heb gemist in te halen

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Tip 2. Voeding

Voeding is de brandstof voor je lichaam en heeft een directe invloed op hoe wij ons voelen. Gezond en gebalanceerd eten zorgt er voor dat je je beter voelt. Ik hanteer zelf altijd de 80-20 regel. Dit houdt in dat 80% van mijn voeding gezond is, denk aan volkoren producten en veel groente en fruit. De andere 20% geniet ik van eten wat minder gezond is, denk aan een wijntje, chocolade of pizza. Door de 80/20 regel hoef je nooit een schuldgevoel krijgen van het drinken van een wijntje of van een lekkere borrelplank. Daarnaast zorgt deze regel ervoor dat je makkelijker mate kan houden en een balans vindt tussen gezonde en minder gezonde voeding. 

 

Tip 3. Beweging 

Bewegen en sporten helpt om je lekker fit te voelen. Bewegen zorgt er namelijk voor dat er stofjes in je lichaam worden aangemaakt die spanning en stress in je lichaam verminderen. Ook zorgt lichamelijke beweging ervoor dat je gedachten worden verlengd. 

De beweegrichtlijnen geven aan dat elke vorm van bewegen goed is voor je gezondheid. Kleine beweegmoment gedurende de dag kunnen al snel een verschil maken. Kies daarom een vorm van bewegen die bij jou past. Denk er niet te veel over na, maar duik er meteen in. Er zijn talloze vormen van beweging. Houd je niet van hardlopen? Ga een rondje fietsen of probeer een balsport. Ikzelf vind het altijd fijn om na de lunch een stukje te wandelen en twee tot drie keer per week naar de sportschool te gaan. Ga op onderzoek uit en probeer verschillende manieren van bewegen of sporten uit.

 

Tip 4. Sociale contacten 

Afspreken met vrienden of vriendinnen zijn heel belangrijk voor de emotionele en fysieke gezondheid. Nu de coronamaatregelen worden versoepeld, houd ik er zelf van om lekker te gaan wandelen met vriendinnen, een koffie te halen in de stad of een terrasje te pakken. 

 

Tip 5. Social media-detox

Soms moet je even opladen voordat je weer goed kunt presenteren. Een pauze nemen van social media doet wonderen voor jouw mentale gezondheid. Op social media worden vooral foto’s en video’s geplaats van de leuke momenten en niet van de realiteit. Dit kan een negatieve invloed hebben en je zelfbeeld beïnvloeden. Leg daarom de telefoon wat vaker aan de kant en geniet van het moment. Neem bijvoorbeeld de tijd om te ontsnappen door je favoriete boek te lezen of naar jouw favoriete muziek of podcast te luisteren (ik luister zelf altijd naar Man man man de podcast). 

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