https://www.live-more-healthy.com/

Live-more-healthy, Westbroek (2026)

29/10/2025

Stop what you're doing and make this pear crisp today!🍐

We're not even joking - this might be the easiest fall dessert that tastes like you spent all day on it.

The topping gets all golden and crispy, the pears get soft and sweet, and when you add that scoop of vanilla ice cream on top...

INGREDIENTS:

Topping:

2/3 cup flour
1/3 cup packed brown sugar
1/2 cup chopped walnuts or pecans
1/3 cup oats
1/4 tsp cinnamon
1/4 cup melted butter
Filling:

6 medium pears, sliced 1/4 inch thick
1/4 cup pure maple syrup
1 tsp cinnamon
1 tsp vanilla extract
1/2 tbsp arrowroot or tapioca starch
HOW TO MAKE IT:

Preheat oven to 200 Celcius. Grease an 8x8 pan really well.

Mix flour, oats, brown sugar, cinnamon, and walnuts. Pour in melted butter and use your hands to make it crumbly (like wet sand!). Stick it in the fridge.

Toss pears with maple syrup, cinnamon, vanilla, and starch. Take 1/3 cup of the topping mix and toss it with the pears.

Pour pear mixture into pan, sprinkle remaining topping over it.

Bake on a sheet pan (it WILL bubble over!) for 45 min-1 hour until golden and bubbly.

Cool 10 minutes. Serve warm with vanilla ice cream!

Makes 9 servings. Who's in? 🙋‍♀️

Source: https://www.ambitiouskitchen.com/pear-crisp/

24/10/2025

🍂 Autumn is here! Time to strengthen your body from within! 🍁

As the days get cooler and the air crisper, our immune system works overtime to protect us from seasonal changes. But are you giving it the right support? 💪✨

Let’s make this autumn about feeling energized, balanced, and strong, naturally! 🌿

Here’s how your daily food choices can boost your immunity and overall wellbeing:

🥗 1. Eat More Whole, Plant-Based Foods
Colorful fruits, vegetables, whole grains, and legumes are packed with fiber, vitamins, and antioxidants that help your immune cells thrive.

🍞 2. Don’t Skip the Fiber
Fiber is your gut’s best friend, and a healthy gut is the foundation of a strong immune system! The more plants on your plate, the better. 🌈

🥑 3. Go Easy on Fats and Animal Foods
Too much fat and heavy protein from meat and dairy can slow down your immune response. Keep it light and fresh, enjoy more natural plant-based fats like nuts, seeds, and avocado.

🍊 4. Load Up on Antioxidants
Nature gives us everything we need, berries, oranges, kiwi, broccoli, and leafy greens are your body’s natural defenders against stress and illness. 🌱

💧 5. Take a Holistic Approach
Good nutrition is just one piece of the puzzle. Move your body, stay hydrated, breathe deeply, and take moments to rest and recharge. 🧘‍♀️

23/10/2025

🍎 Fruit after dinner – yes or no? 🍓

Fruit is fresh, fragrant, and full of vitamins, often seems like the healthiest way to end a meal. But how right is this choice? 🤔

The topic of when it is best to eat fruit has long been a subject of debate among nutritionists and healthy eating enthusiasts. Although we all agree that fruit is extremely beneficial, its effect on the body may depend on the time of consumption, the amount, and individual tolerance.

🍉 Myth or truth: does fruit "ferment" in the stomach after dinner?
One of the most common myths is that fruit after dinner causes fermentation and bloating. In fact, according to nutritionists, stomach acid is strong enough to prevent this process. Our body can break down fruit in combination with other foods, as long as we don't have digestive problems.

🍍 When can fruit cause discomfort?
Some people, especially when consuming large quantities or fruits high in fructose (such as grapes or mangoes), may experience a feeling of heaviness. In addition, people with sensitive stomachs or irritable bowel syndrome are better off eating fruit separately from their main meals.

🍎 Benefits of fruit after dinner
✅ They provide a feeling of sweetness and satisfaction without the need for refined sugar.
✅ Fruits such as kiwi and pineapple aid digestion thanks to their natural enzymes.
✅ A small serving of fruit can help us avoid late-night snacks, which often sabotage our efforts to maintain our weight.

🥭 When is the best time to eat fruit?
Many nutritionists recommend eating fruit in the morning or between meals, as this is when the body absorbs it more quickly and efficiently. But if you want something sweet in the evening, there's no reason to deprive yourself, just opt for lighter, low-calorie fruits such as apples, berries, watermelon, or oranges.

💡 The golden rule: moderation.
Even the healthiest food can overload the body if consumed in excess. A small bowl of fruit after dinner can be the perfect compromise - tasty, healthy, and without unnecessary calories.

🌿 Ultimately, there is no universal "right" time for fruit. The most important thing is to listen to your body, eat consciously, and not turn healthy eating into a source of stress. Fruit is a gift from nature – enjoy it without guilt! 🍇🍏

22/10/2025

🍂 Your New Favorite Fall Snack Is Here! 🎃✨

Hold on… imagine a perfectly cozy, bite-sized fall treat that tastes like pumpkin cookie dough but fuels you like a champ. Yep, that’s these Pumpkin Energy Bites, the no-bake, 15-minute, grab-and-go snack you’ll be making all season long.

🧡 Ingredients

All the good stuff, none of the fuss:

2 cups oats

½ cup pumpkin purée

¼ cup almond butter (or peanut butter!)

¼ cup chia seeds

¼ cup pumpkin seeds

1 tsp vanilla extract

½ tsp cinnamon

½ cup maple syrup or honey

A pinch of sea salt

½ cup dark chocolate chips (because joy is important 😋)

👩‍🍳 How To Make Them

Add everything except the chocolate chips to your food processor and blend until well mixed.

Toss in the chocolate chips and pulse a few times.

Roll into bite-sized balls, then pop them in the fridge or freezer to set.

That’s it! No baking, no chopping, no hassle, just wholesome, chewy, fall-flavored energy bites that make snack time feel like a treat. 🍁

Origin - https://pinchofyum.com/pumpkin-energy-bites

21/10/2025

The Secret to Clear, Glowing Skin (That Starts in Your Kitchen!)

We all love a good skincare routine - but here’s a truth not everyone talks about: your glow starts from the inside out.
When you start focusing on what you eat (not just what you apply), your skin completely changes. Dullness fades, breakouts calm down, and your natural glow comes back — all thanks to fruit. 🍓🍊🍉

Here’s why: fruits are packed with vitamin C, antioxidants, and natural enzymes that help your skin repair, protect, and renew itself — no fancy creams required.

Here are a few of the best ones to add to your daily routine 👇

🍊 Citrus fruits (oranges, lemons, grapefruit) - Brighten dull skin and boost collagen for a firm, radiant look.

🥝 Kiwi - A small fruit with massive benefits: it supports collagen, smooths fine lines, and keeps your skin hydrated.

🍓 Strawberries - Contain natural exfoliating acids that help clear acne and even out your tone.

🫐 Blueberries - Loaded with antioxidants that fight aging and protect your skin from pollution and stress.

🍉 Watermelon - 92% water! It keeps your skin plump, soft, and refreshed — perfect for that dewy summer glow.

🥑 Avocado - Rich in healthy fats and vitamin E to deeply hydrate your skin and strengthen its barrier.

✨ Try this simple morning ritual:

Start your day with a bowl of mixed fruit — kiwi, berries, and orange slices — or blend them into a smoothie. It’s quick, delicious, and your skin will thank you within weeks.

Remember: glowing skin isn’t just about products — it’s about nourishing your body from the inside out. Eat bright, colorful fruits daily, drink plenty of water, and let your natural glow shine through. 🌿💧

17/10/2025

🍎 Eating Healthy on a Budget: Why Frozen and Canned Fruit Are Smart (and Nutritious) Choices 🍍

We often hear that fresh fruit is best, but that’s not the whole story. If fresh produce feels too expensive or hard to find, frozen and canned fruits can be just as nutritious, and much more affordable.
❄️ Frozen Fruit: Nutrition That Lasts
Frozen fruit is picked at peak ripeness, when it’s full of vitamins, minerals, and antioxidants, and then quickly flash-frozen to preserve those nutrients. In some cases, frozen fruit actually retains more vitamin C and fiber than “fresh” fruit that’s traveled long distances or sat on store shelves.
🥫 Canned Fruit: Convenient and Cost-Effective
Canned fruit is processed soon after harvest, keeping most of its natural nutrients intact. The key is to choose fruit packed in water or 100% juice, not syrup. Options like canned peaches, pineapple, or pears are great pantry staples that last for months and reduce food waste.

💡 Smart Shopping Tips:
✅ Check labels for “no added sugar” or “packed in juice.”
✅ Rinse canned fruit before serving to remove excess syrup.
✅ Use frozen fruit in smoothies, yogurt, or oatmeal for quick, healthy meals.
✅ Keep canned fruit handy for easy snacks or lunchbox add-ins.

🌈 The Takeaway:
Healthy eating doesn’t have to be expensive or complicated. Whether fresh, frozen, or canned, all forms of fruit count toward your daily servings. These options make it easier, and more affordable, for families to enjoy nutritious food year-round.

https://www.mountelizabeth.com.sg/health-plus/article/5-fruit-myths-debunked https://www.prevention.com/food-nutrition/a63749869/fruit-myths/ https://www.lifebridgehealth.org/blogs/diabetes-food-myths-fresh-fruit-healthier-canned-or-frozen-fruits

16/10/2025

🌈 Got a Picky Eater at Home? Here’s How to Make Mealtimes Fun (and Healthy!) 🍎
If mealtimes feel like a struggle, you're not alone. Many parents face this challenge every single day. The good news? Picky eating is common and manageable. With the right approach, you can help your child develop a healthier relationship with food.

Here are five practical strategies that really work:
🥕 Invite Them Into the Kitchen
Let your child participate in meal preparation. They can wash vegetables, mix ingredients, or choose a new fruit at the store. When children help with the food preparation it creates a sense of wonder which coerces them to try new things. It creates not only a bonding moment between a parent and child but also fosters positive memories connected to certain foods

🍽️ Create a Calm Eating Environment
Share meals together as a family whenever possible. Keep the atmosphere relaxed and pleasant. Even 20 minutes of peaceful time at the table makes a significant difference. Avoid pressure and let conversation flow naturally. The less stressed children are about trying the new food the more possible it is from them to develop natural curiosity.

🎨 Make Food Visually Appealing
Arrange food in creative ways. Try fruit arranged in patterns, vegetables cut into interesting shapes, or colorful combinations on the plate. When food looks interesting, children become more curious about tasting it. We have already shared things related to making fruits and vegetables visually appealing to children.

👩‍🍳 Model Healthy Eating Yourself
Children learn by watching you. When they see you enjoying nutritious foods, they begin to view those foods positively. Family meals where everyone eats the same healthy options normalize good eating habits.

🥦 Offer New Foods Repeatedly Without Pressure
Research shows children may need 8-15 exposures to a new food before accepting it. Don't give up after one or two attempts. Serve small portions of new foods alongside familiar favorites. Small steps lead to real progress over time.

✨ Remember the Goal
Healthy eating isn't about forcing children to finish their plates. It's about building positive associations with food, encouraging exploration, and reducing mealtime stress. Each positive experience helps your child become more confident and open to trying new things.

Take it one meal at a time. You're doing great! 💪💚

https://www.omegapediatrics.com/encourage-healthy-eating-habits-in-kids/ https://newsroom.clevelandclinic.org/2025/01/22/tips-for-dealing-with-picky-eaters https://www.chop.edu/news/dos-and-donts-feeding-picky-eaters https://heas.health.vic.gov.au/resources/promoting-healthy-eating/healthy-eating-games-and-activities/
https://edgeearlylearning.com.au/managing-picky-eating-in-children/ https://www.bbc.co.uk/bitesize/articles/z8h7dp3 https://www.mydietitianclinic.co.uk/articles/resource-the-ultimate-guide-to-managing-picky-eating https://healthyeatingresearch.org/tips-for-families/ages-2-8-feeding-recommendations/ https://first5sc.org/learn/articles/practical-tips-for-parents-to-encourage-healthy-eating-habits-in-children/
https://hw.qld.gov.au/blog/how-to-establish-healthy-eating-habits-for-kids/ https://www.uhhospitals.org/blog/articles/2025/08/picky-eaters-tops-tips-for-parents-and-mistakes-to-avoid https://www.nationwidechildrens.org/newsroom/news-releases/2025/05/pickyeater_mmr
https://www.nhs.uk/baby/weaning-and-feeding/fussy-eaters/ https://www.cdc.gov/healthy-weight-growth/tips-parents-caregivers/index.html https://www.cdc.gov/nutrition/features/help-picky-eater.html https://www.nutrition.gov/topics/nutrition-life-stage/children/kids-corner https://www.nyp.org/pediatrics/tip-sheets/make-healthy-eating-fun-for-kids https://www.fmcbahamas.org/2025/04/healthy-habits/ https://www.chkd.org/patient-family-resources/our-blog/tips-for-parents-of-picky-eaters/
https://nutritionsource.hsph.harvard.edu/kids-healthy-eating-plate/

15/10/2025

🍌 1. Banana and Oat Muffins (healthy and perfect for breakfast)
Makes 12 muffins

Ingredients: 2 ripe bananas, mashed; 1 cup rolled oats; 1 cup whole wheat flour; 1 tsp baking powder; ½ tsp baking soda; ½ tsp cinnamon; ¼ tsp salt; 1 egg; ¼ cup honey; ⅓ cup milk; 2 tbsp oil or melted butter; 1 tsp vanilla extract.

Instructions: Preheat the oven to 350 °F (175 °C) and prepare a muffin tin. Mix the bananas, egg, honey, milk, oil, and vanilla until smooth. In another bowl, combine oats, flour, baking powder, baking soda, cinnamon, and salt. Gently mix wet and dry ingredients. Fill muffin cups ¾ full and bake 18–20 minutes.

Tip: Add chocolate chips, blueberries, or chopped nuts for extra flavor. Store in an airtight container for 2–3 days.

🍪 2. Classic Oatmeal Cookies
Makes 24 cookies

Ingredients: 1 cup softened butter; 1 cup brown sugar; ½ cup white sugar; 2 eggs; 1 tsp vanilla extract; 1½ cups flour; 1 tsp baking soda; 1 tsp cinnamon; ½ tsp salt; 3 cups oats; 1 cup raisins or chocolate chips.

Instructions: Preheat the oven to 350 °F (175 °C). Beat butter and sugars until creamy, then add eggs and vanilla. In a separate bowl, combine flour, baking soda, cinnamon, and salt, then mix into the wet ingredients. Stir in oats and raisins or chocolate chips. Drop spoonfuls onto a baking sheet. Bake 10–12 minutes until edges are golden.

Tip: Let cookies cool on the baking sheet, then store in an airtight container.

🫐 3. Baked Oatmeal with Blueberries and Cinnamon
Serves 6

Ingredients: 2 cups oats; 1 tsp baking powder; 1 tsp cinnamon; ¼ tsp salt; 2 cups milk; 1 egg; ¼ cup honey or maple syrup; 2 tbsp melted butter or coconut oil; 1 tsp vanilla; 1 cup blueberries.

Instructions: Preheat oven to 375 °F (190 °C). Mix oats, baking powder, cinnamon, and salt in a bowl. Whisk milk, egg, honey, butter, and vanilla in another bowl. Gently fold in blueberries, pour into a greased 8×8 in (20×20 cm) baking dish. Bake 30–35 minutes until golden.

Tip: Serve warm with yogurt or milk. Keeps up to 5 days in the fridge.

14/10/2025

🍞 Fig & Ricotta Toast Recipe 💜

Looking for something simple yet fancy for breakfast or brunch?
This Fig & Ricotta Toast is creamy, sweet, and oh-so-satisfying, ready in under 10 minutes!

✨ Ingredients:

2 slices of sourdough (or your favorite bread)
½ cup ricotta cheese (fresh & creamy!)
3–4 fresh figs, sliced
1 tbsp honey (plus extra for drizzling)
A sprinkle of crushed pistachios or walnuts

Optional: pinch of sea salt, lemon zest, or fresh thyme

👩‍🍳 Instructions:

Toast your bread until golden and crisp.
Spread a generous layer of ricotta on each slice.
Arrange fig slices neatly on top.
Drizzle with honey and sprinkle crushed nuts.
Finish with a tiny pinch of sea salt or lemon zest for extra flavor!

💡 Tip:
Swap honey for balsamic glaze if you like a tangy twist!

📸 Don’t forget to snap a pic before digging in — it’s almost too pretty to eat!

13/10/2025

🍠 Creamy Sweet Potato Soup Recipe 🍂

This is hands down one of the coziest soups for fall! Creamy, flavorful, and so comforting. Here's how to make it:

Ingredients:
Sweet potatoes
Cooking oil
Butter
Yellow onion
Celery
Garlic
Dried oregano
Ground ginger, g
Ground cumin, s
Salt
Pepper
Chicken or vegetable stock
Canned coconut milk

How to Make It:

Roast the sweet potatoes:
Preheat your oven to 400°F. Cut sweet potatoes in half lengthwise, coat with oil, and place cut-side down on a parchment-lined baking sheet. Roast for 30 minutes, then peel and mash them up.

Build the flavor base:
While the potatoes roast, melt butter in a large saucepan over medium heat. Add diced onion and celery, and sauté for 5 minutes. Grate in the garlic, then stir in oregano, ginger, cumin, salt, and pepper. Cook for 1 minute, stirring constantly.

Simmer:
Add your stock and coconut milk. Stir well and bring to a low simmer until the sweet potatoes are ready.

Combine and blend:
Whisk in the mashed sweet potatoes. For an ultra-creamy texture, blend the soup using an immersion blender or transfer to a regular blender in batches (just be sure to vent the lid!).

Serve:
Top with chopped chives, a dollop of Greek yogurt or sour cream, and toasted pecans or walnuts.

So warm, so delicious! 🧡

08/10/2025

4 quick & cozy fall recipes featuring your favorite fruits:

🥖 Caramelized Pear & Brie Crostini – Slice a baguette and toast until golden. Sauté sliced pears in butter with a pinch of cinnamon until caramelized. Top each crostini with brie, warm pears, and a drizzle of honey. 🍯💛

🍇 Roasted Grapes with Rosemary – Toss grapes with olive oil, fresh rosemary, and a sprinkle of sea salt. Roast at 425°F for 20 minutes until they burst and caramelize. Serve over Greek yogurt for breakfast or alongside roasted chicken. 🌿

🍏 Simple Apple Crisp – Toss sliced apples with cinnamon and lemon juice in a baking dish. Mix oats, brown sugar, flour, and cold butter until crumbly, then sprinkle over apples. Bake at 350°F for 35 minutes until bubbly and golden.🍂🥄

🥖 Fig & Prosciutto Flatbread – Brush flatbread with olive oil and top with torn mozzarella, halved fresh figs, and prosciutto. Bake at 450°F for 10 minutes. Finish with arugula, balsamic glaze, and cracked pepper. 🟣🧀

08/10/2025

Health Myths We Need to Retire 🔥

Have you wasted years of you life thinking you were “bad” at being healthy? The glamorized morning routines, waking up at 5am and having green smoothies for breakfast make you miserable?

You are not the problem! Healthy living isn’t a one-size-fits-all. It’s about finding what work for YOUR life.

Here's what the science actually supports (and what's worked for real humans, including us):

🌅 Timing matters less than consistency Night owl? Cool. Morning person? Great. Research shows the best workout time is whenever you'll actually do it. Your body adapts to your schedule, not the other way around. Stop fighting your natural rhythm and work with it instead.

💧 Hydration is the most underrated game-changer Before you buy another supplement, try this: drink water first thing in the morning. Your brain is 75% water, and even mild dehydration tanks your energy, focus, and mood. Keep a big glass on your nightstand, down it before scrolling on your phone. Changes everything.

🥗 "Eating healthy" doesn't mean eating boring The Mediterranean diet is consistently ranked #1 by nutritionists, and guess what? It includes bread, pasta, cheese, and wine. The secret isn't restriction, it's abundance of whole foods, healthy fats, and actually enjoying your meals. Food is meant to be pleasurable, not punishment.

🚶‍♀️ Walking is criminally underrated We're obsessed with HIIT and crushing it at the gym, but walking 8,000-10,000 steps daily does more for longevity than almost any other single habit. It reduces stress, improves digestion, regulates blood sugar, and gives you time to think. Bonus: it's free and your knees will thank you.

😴 Sleep is the foundation everything else is built on You can't out-exercise or out-diet bad sleep. Seven to nine hours isn't lazy, it's when your body repairs muscle, consolidates memory, regulates hormones, and literally cleans your brain of toxins. Prioritize sleep, and watch everything else get easier.

🧠 Mental health IS physical health Chronic stress floods your body with cortisol, which increases inflammation, disrupts digestion, weakens immunity, and stores belly fat. That yoga class or therapy session isn't "self-care fluff", it's essential maintenance. Your mind and body aren't separate systems.

The truth nobody wants to hear? There's no hack, no shortcut, no 21-day transformation. But there IS a version of healthy that fits your life, tastes good, feels sustainable, and doesn't require you to become a different person.

Start small. Pick ONE thing from this list. Not five. One. Master it. Then add another.

Your body has been keeping you alive even when you weren't taking care of it. Imagine what's possible when you actually team up with it. 💪

What's one health myth YOU stopped believing? Or one small change that surprised you with how much it helped? Let's swap notes in the comments, we're all figuring this out together. 👇✨

Live-more-healthy

29/10/2025

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