Healthy at Home

"How do I stay fit in the Corona crises? Normally I cycle every Sunday between 80 and 100 km with a group. Now it has to be different. I still cycle, but alone now, less km and less speed. This to make sure I don't put too much strain on my immune system.

If you don't have a racing bike but a regular bike you can also go out for a nice ride, through the city or in the beautiful surroundings of Tilburg. Go alone and in a steady pace.

If you work with a pulse monitor make sure that you stay around 60% to 70% of your max. A rough method to calculate your maximum heart rate is: 220 - (age). In my case 220-59= 161 (max Harte rate) -30 a 40% is 96 to 112 as trainings rate. Try it and share the route with each other". 

"Hi, I am Anna Shekiladze, a dance teacher at the Sports Center. Mike Stout has challenged me to share how I am staying in shape while being at home these days.

To be honest, it is not easy to stick to a routine in these unusual times, but I think it’s also a moment to reflect on why we do what we do, to rediscover the passion and motivation that drives us in the first place… for me that is an unconditional love for dance and with this free time, I go back to the basic steps, start from zero and build up technique, which, luckily, does not require too much space.

In a normal week, I usually teach two dance classes and then spend approximately 5 hours in the studio by myself or attending other teachers’ dance classes. That is definitely one thing I am trying to keep up with -  now that I am home I’ve been following a few online classes from teachers around the world and it’s a great experience to learn and see other styles, something I encourage my dancers to do as well. 

At home I like to do core and arm exercises to maintain my upper body strength. Dancers have a lot of moves to choose from and you can try them too. To keep your legs toned, I’m sharing my favorite ballet-inspired workout. Have fun and of course, don’t forget to stretch after"! 

Vitamin D is important for your immunity. You need 10 micrograms per day. You can get a large part of this from food: think of oily fish (mackerel, herring, salmon) / eggs and meat. Vitamin D is partially added to various margarine varieties.

In sunny weather, make sure you enjoy the sun for 10 to 30 minutes a day. Just walk or in the garden and you really don't have to wear your swimsuit or bikini to get the vitamins. Uncovered face and uncovered hands are already sufficient. If you really are not able to achieve the above tips, you can consider using a vitamin D supplement.

For food in general, eat as varied as possible, use as many different types of vegetables as possible, eat fruit regularly. You can use 'my food meter' to check whether you are getting enough nutrients. Visit www.mijnvoedingscentrum.nl/eetmeter

Once you have filled in everything, go to 'advice'. You can add (on the right side) all nutrients, such as minerals and vitamins. Enter at least 2-3 days for a good overview of the nutrients.

The following applies to the daily intake of food in general: for women 1800-2000kCal, for men 2300-2500Kcal. If you lead an active life (sports, cycling, climbing stairs) that is 2500 kCal for women and 3000 kCal for men.

If you now lead a less active life due to the circumstances, it is important to also lower your intake to a slightly lower level. If you continue to eat as an athlete and you exercise much less, the extra calories will be burned less and you can also gain weight.

To check your intake you can use My fitnessPal, My Fat Secret or Mijn Eetmeter.

The rules surrounding the virus have been relaxed a bit, but that does not mean that you are now less at risk of contracting the virus or spreading it yourself. Follow all rules set by the RVIM

A simple tip for purchasing food: go to the supermarket as little as possible. Make a shopping list, with of course healthy foods, for several days (plan what you will eat in the coming days). Use the freezer: you can store most foods in the freezer for a long (er) period.

Tip for vegetables: blanch and then put in the freezer

And in the supermarket: wash hands, take your shopping cart and keep your distance.

Nutrition Center has developed a handy app: Recipe app Smart Cooking.

Below are some options you can do with the app:

1. Select delicious recipes and compile a weekly menu

2. By creating a profile, based on your own family composition and preferences, you are offered recipes and information and you can save your favorite recipes for later consultation.

3. Set the 'Recipe app Smart Cooking' to the heat setting and make every desired recipe step by step.

4. You can also set a timer at every step.

5. What to do with the leftovers ……

For more information: https://www.voedingscentrum.nl/nl/gezonde-re recipes/re recipesapp-slim-koken.aspx