Diet & family
Last year, our assistant fitness coordinator Zella van der Toorn Vrijthoff participated in the Fitness Masters class of the IFBB Grand Prix. Together with the Dutch Championships, this competition belongs to the highest level of fitness competitions in the Netherlands. Muscle definition (toning), overall body proportion and presentation are the things to be judged. In terms of training and diet, the already slim Zella had an eight months preparation time. Here Zella explains how she handled this period, how many kilos of body fat she had to lose for the competition, and how she combined this with work and family.
Healthy tuna pasta
- 75 grams of pasta per person
- 2 teaspoons of capers per person
- 150 grams of cherry tomatoes (it is even better in different colors)
- 1 large onion
- small can of tuna in olive oil (otherwise sunflower oil).
- 2 cloves of garlic
- 1 tablespoon of oregano
Cook the pasta according to the instructions on the package. Cut the onion into small pieces. Cut the tomatoes in half. Skin the garlic and cut it as fine as possible. In the last 3 minutes of cooking the pasta, the tuna and all its oil are placed in a large frying pan. Add the onion, tomato, capers and half a tablespoon of oregano immediately. Bake together while scooping.
In the meantime, drain the pasta, and as soon as it starts to dry a little mix it with the mixture in the frying pan. Finally add half a tablespoon of orgegano and some olive oil. Mix and serve!
What's healthy about this dish?
- Use a whole grain pasta because it takes your stomach longer to digest than regular pasta. An even healthier alternative is the trendy seaweed pasta. It has few calories and has four times more fiber than a normal pasta.
- Use the olive oil from the tuna can for frying. Olive oil consists of about 70% mainly monounsaturated fatty acids and has a high content of vitamin E. Unsaturated fat is known for its beneficial health effects. Unsaturated fat lowers (bad) LDL cholesterol.
- Like all fish, tuna contains a lot of protein, vitamins A, B2 and D, and minerals such as iodine and iron. The meat is leaner than that of mackerel and herring, for example, but it still contains a lot of healthy omega 3 fatty acids. Canned tuna is just as healthy as fresh tuna.
- Tomatoes are rich in potassium, a mineral that is good for your blood pressure.
- Onions are quite high in polyphenols. An antioxidant that protects your body against certain aging processes.
- Capers contain healthy flavonoids that also act as an antioxidant.
- Oregano increases resistance.
- Garlic: This seasoning is known to be good for your immune system, and this ensures that you get sick and cold less often. Mind you, add it as late as possible. Because the rougher the garlic, the better the effect.
Power Breakfast Bowl
A breakfast for the active athlete.
- 250-300 gr mild low-fat quark (or soy yogurt for lactose intolerance)
- 60-65 gr fresh or frozen fruit
- 30-40 gr muesli or oatmeal granola
Optional: a dash of sugar-free / 0 kcal. Maple Walnut or Pancake syrup from Walden Farm.
Put the quark (or soy yogurt) in a bowl. Cut the fruit into small pieces and put it on top. Frozen fruit usually comes in smaller pieces but it is advisable to wait a bit after taking it out the freezer. Then add the muesli (or oatmeal granola) and a dash of the sugar-free syrup and mix everything together.
What's healthy about this breakfast?
- This breakfast has a good balance of proteins (cottage cheese), carbohydrates (fruit, muesli / oatmeal) and healthy fats (nuts that are in the muesli). We also call this the macronutrients.
- In addition to a good balance of macronutrients, this breakfast also contains the micronutrients, because the ingredients contain quite a few vitamins and minerals.
- The power bowl contains about 20-30 grams of protein. Proteins are important with sports for the recovery, building and maintenance of muscles.
Other tips for this breakfast
When buying muesli / oatmeal granola, pay close attention to the number of grams in sugars per 100 grams. You can find this on the label on the back of the product. Look under the table where it says 100 grams. You then search for carbohydrates and below that "of which sugars" is the number of grams. Compare different types and choose the one with the fewest grams of sugar per 100 grams of product.
Choose a muesli with a little more nuts in it instead of a muesli that is filled with all kinds of dried fruit and / or chocolate, so that the sugar content can be very high.
Single salmon package
Baked Salmon with Vegetables is a light recipe that is low in carbohydrates. Ideal for dinner. Choose vegetables that you like and that you still have at home.
- 1 zucchini
- 4 mushrooms
- 120 grams of Cherry tomatoes
- 1 clove of garlic
- 125 grams of salmon fillet
- 1 lemon (or lemon extract)
- 1 tablespoon of coconut oil
- 2 sprigs of thyme
- pepper and salt
Preheat the oven to 170 ° C. Cut the zucchini and mushrooms into small pieces. Finely chop the garlic clove. Cover the baking tray with baking paper. Divide the vegetables on top and put the salmon on top. Season with salt and pepper. Squeeze a lemon and drizzle the juice on top. Add a few drops of coconut oil. Place the sprigs of thyme on top. Then fold the baking paper into a package and bake for 20-25 minutes. Serve with a fresh salad if desired.
What's healthy about this dish
This dish has only 450 calories and is high in protein.
Zucchini is rich in minerals such as potassium, which is good for the heart and blood vessels. In addition, they also contain a good dose of vitamins B1, B2, B6, B11 and C.
Mushrooms contain many minerals, such as selenium, potassium, copper, iron and phosphorus. Mushrooms are a good alternative to salt.
Tomatoes are rich in potassium, a mineral that is good for your blood pressure.
Garlic is good for the immune system and ensures that you get sick and cold less often. Mind you, add it as late as possible. Because the rougher the garlic, the better the effect.
Salmon is rich in omega 3 fatty acids. With 120 grams you already have 70 percent of the recommended weekly amount. You do not necessarily have to choose the fresh salmon for that. Frozen salmon, canned salmon and smoked salmon also contain plenty of omega 3. Be careful when eating smoked salmon, because it often contains quite a lot of salt.
Lemon gives you a vitamin C boost and gets your intestines to work
Coconut oil is a healthy alternative to butter and just as tasty.