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Mymedidiet Diëtistenpraktijk

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Nederland
Haarlem
Mymedidiet Diëtistenpraktijk

Evidence based effectieve en plezierige voedings- en leefstijladviezen op maat. Gezond en lekker ete

14/07/2025

Ben je er ook morgen?

28/06/2025

🔍Is Saturated Fat Really the Villain Behind High Cholesterol? 🔍

🧠Let’s Talk about it

You’ve heard it before: “Saturated fat raises cholesterol.” But is it that simple? 🤔 Here’s what the latest high-quality science (2023–2025) tells us:

🔬 YES – Saturated fats do raise LDL cholesterol, and the effect is dose-dependent:

A 5% increase in energy from saturated fat can raise LDL by +8–12%.
(Source: Cochrane Review 2024, Meta-analysis of RCTs – Level 1a evidence)

🥥🧈 Not all sources are equal:
• Coconut oil > Butter > Cheese > Olive oil
• LDL cholesterol rose +15% with coconut oil in a 2025 RCT!
(Source: Bergeron et al., 2025 – Level 1b)

❤️ What about heart disease?
• Replacing saturated fat with polyunsaturated fat (PUFA) or whole grains lowers cardiovascular risk.
• Replacing it with sugar or refined carbs? Not helpful.
(Source: BMJ 2023, Cochrane 2024)

📉 Bottom line:
It’s not just about cutting saturated fat.
✅ It’s about what you replace it with.
Choose: → olive oil, nuts, seeds, fatty fish.

📣 Practical tip:
Keep saturated fat below 10% of your daily energy intake – or

18/06/2025

🥚 Eggs & Cholesterol
What’s the Real Risk? (2023–2025)

Still blaming eggs for your high cholesterol?
Let’s update the science 👇

📌 Recent RCTs and cohort studies show:
– 2 eggs/day don’t raise LDL if saturated fat is kept low (↓ LDL -5.7 mg/dL)
– 1–6 eggs/week = lower CVD & all-cause mortality
– More than 1 egg/day? 🤷 Mixed results.

🧠 Key point: Dietary cholesterol ≠ blood cholesterol.
It’s saturated fat intake that really drives LDL.

✅ AHA (2023):
– No strict egg limit
– Focus on

12/06/2025

🌸 “In a slimmed-down version…” 💌
This gorgeous bouquet came from a grateful client — feeling healthier, stronger, and literally lighter 🌿✨
So proud to support these transformations with nutrition and lifestyle care.
At MyMediDiet, we’re here for those ready to feel good in their skin again.

09/06/2025

June has arrived and that means we’re slowly heading into summer! ☀️

This is often the time of year for holidays, relaxation, and fun trips.
Even as your routine may shifts, it’s still important to stay connected to the things that support your health and energy. Moving your body doesn’t have to be intense or structured just consistent in a way that fits your summer flow. 🌊

Here are a few easy ways to stay active during the summer months:
🌿 Go for a relaxed morning or evening walk when it’s cooler outside
🚴 Take a scenic bike ride, even just to the local store or café
🏖️ Go for a swim in the sea, a lake or pool. Movement and cooling down in one!
🪴 Try gardening or doing some light chores around the house or campsite
🧘‍♀️ Stretch out on your balcony or lawn, or follow a short yoga video outdoors
🛍️ Explore a new city or market on foot, it adds up faster than you think!

💬 How do you like to stay active during the summer? Any tips or ideas please share down below!

28/05/2025

🌾 We advise this one but why choose whole grains? 🌾

You’ll often hear us say: “Go for whole grain!”
But what makes whole grain products better than the white/refined ones?

✔️ More fiber
Whole grains contain the entire grain kernel,bran, germ, and endosperm giving you more fiber. That means better digestion and longer lasting fullness.

✔️ Steadier energy
Because the carbs are broken down more slowly, you avoid energy spikes and crashes and feel satisfied for longer.

✔️ More nutrients
They naturally provide more B-vitamins, iron, magnesium, and zinc all essential for your health and energy.

❌ Refined (white) grains lose these valuable parts during processing, which means: less nutrition, quicker hunger.

👉 Smart swaps include:

Whole grain bread instead of white
Brown rice instead of white rice
Bulgur or whole grain couscous instead of the refined versions

💡A small portion of whole grains within your meal can make your meal more balanced, filling, and nutritious. Easy, tasty, and good for your body!

21/05/2025

It’s World Meditation Day today 🌍🧘‍♀️

Today invites people across the world to slow down, breathe, and reflect. Imagine how different life might feel if we made that a daily habit instead of a once a year reminder.

🧘‍♀️ What is meditation, really?
It’s simply paying attention to the present moment, often by focusing on your breath. You train your mind to settle, your body to relax, and yourself to be more present. Nothing vague just practical awareness.

🔬 Backed by science, meditation has been shown to:
🧠 Reduce stress hormones
💤 Improve sleep quality
🎯 Boost focus and concentration
💬 Increase emotional resilience

In a world that’s always "on", taking a pause is very essential.

Haven’t taken that moment yet today?
Consider this your sign to stop for a minute.
Set a timer, breathe in slowly and breathe out even more slowly. Give your mind a little space. No need to be perfect. Just begin.

💬 Do you have a favorite app or guided meditation teacher you like to listen to?
Share it in the comments. It might help someone else too 🙏

18/05/2025

🧍‍♀️ Why are balance exercises SO important , especially as we age? 💪👇

As we get older, our balance can become a little shakier, but the good news? You can train it!

Here’s why balance exercises really matter:

✅ Less risk of falling. Falls are one of the leading causes of injury in older adults. By improving balance, you reduce the risk of trips and falls.
✅ Stronger muscles & posture. Balancing strengthens the muscles in your legs, ankles, core, and back helping you maintain better posture and stability.
✅ Stay independent longer. From getting up from a chair to walking up stairs or dressing yourself, good balance means you can keep doing what you love without help.
✅ More confidence in your body. When you feel steady on your feet, you move with more freedom and worry less about falling.
✅ Prevent decline. If you don’t challenge your balance, it can get worse over time. “Use it or lose it!”

The best part? Just 5 minutes a day can make a big difference. Start today and see how quickly you’ll notice improvements!

Try these simple exercises:

1️⃣ One-leg stand: Stand on one foot for 20-30 seconds, hold a chair if needed.
2️⃣ Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other.
3️⃣ Chair knee lifts: Sit tall and lift one knee at a time, hold for 3 seconds. Repeat 10x per leg.
4️⃣ Toe raises: Stand tall, rise up on your toes, and lower down slowly.
5️⃣ Side leg raises: Stand tall and slowly lift one leg to the side, repeat 10x per leg.

✨ Start with just one or two of these exercises a day and build from there. You’ve got this!

11/05/2025

🌸 Happy Mother’s Day 🌸

Today, we celebrate motherhood in all its forms and the many ways love, care, and connection shape our lives.

To the mothers, stepmothers, grandmothers, caregivers, aunties, chosen moms, and every woman who shows up with love — your presence is powerful.
And to those for whom this day carries grief, longing, choice, or complexity — we see you too. Whether you are a mother, hoped to be, chose not to be, or never had the chance — your story matters.

So today, we invite you to:
– Pause and reflect on what you truly need
– Offer a small act of kindness — to yourself or someone else
– Celebrate the true meaning of care: connection, in every form

There’s no right way to feel today, whatever it looks like for you, it’s enough

💚
With warmth,
The MyMediDiet Team

03/05/2025

Spring isn’t only about longer days and blooming flowers. It’s also the perfect time to enjoy fresh, seasonal veggies! Eating with the seasons comes with some amazing benefits:

Why choose spring vegetables?
✅ Fresh & flavorful – In-season veggies taste better and have the best texture.
✅ More nutritious – Less storage and transport often means more nutrients.
✅ Eco-friendly – Seasonal eating reduces energy use and supports local farming.
✅ Budget-friendly – When crops are abundant, prices go down.
✅ Great for variety – Seasonal rotation encourages a more diverse and balanced diet.

Spring vegetables to look for (March–June):
– Asparagus
– Spinach & turnip greens
– Garden peas & snow peas
– Lettuces: butterhead, iceberg, lamb’s lettuce
– Arugula & radishes
– Swiss chard & pak choi
– Spring carrots & scallions
– Baby beets

🍽️ Try a light spring salad with peas, arugula, radish, baby beets, and a simple lemon vinaigrette – fresh, nourishing, and totally in season!

What’s on your plate this spring? 🌼👇

27/04/2025

✨ The day after King's Day...🧡

The orange outfits are packed away, but the good vibes are here to stay! The sun is shining, friends are gathering, and the invitations are flooding in. Yes, the season of celebrations is in full swing!

And while we’re all about enjoying every moment, it’s easy to lose track of your healthy habits when the party mood kicks in.

Here’s how you can keep making mindful choices without missing out on the fun:

🌞 Water, water, and more water:
Start your morning with a couple of big glasses and keep sipping throughout the day. Your body needs that hydration to stay energized and feeling good.
(Pro tip: always keep a bottle with you — makes it way easier.)

🌞 Fuel up before you go:
Eat a complete, nutrient-dense meal before heading out helps you feel full longer and prevents random, less healthy snacking during the event.

🌞 Choose smarter snacks:
If you're feeling peckish at the party, reach for options like nuts, veggies with dip or even bring a small snack with you if you’re unsure what will be available.

🌞 Move naturally:
Dancing and walking around — it all counts! Keep moving and you'll not only have more fun, but also help your digestion and energy levels.

🌞 Balance over perfection:
It’s not about restricting yourself — it’s about finding that sweet spot where you enjoy both the moment and your long-term goals.

Remember: Your health is a lifelong celebration. Bring it with you wherever you go!

18/04/2025

🌸🐣 Easter is almost here! 🐣🌸

Have you planned what you'll serve for Easter brunch? We've got a fun idea for you – a colorful egg salad that's perfect for the occasion! 🥚🌈

A fresh, vibrant dish to brighten up your holiday table.✨

Adres

Haarlem

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Maandag	09:00 - 18:00
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Woensdag	09:00 - 18:00
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