The Productivity Diet (Infographic)

The Productivity Diet (Infographic)

Did you know that our brain works best with about 25 grams of glucose circulating in our blood stream?
This is about the same amount found in a banana. Learn how to get shit done with this productivity diet.

How to become more productive with the right food

Find out more tips like these in the infographic by HubSpot and EBOC (Entrepreneurs & Business Owners Community).

the productivity diet


6 Ways Lemon Water Can Improve Your Health

6 Ways Lemon Water Can Improve Your Health

Most of us are familiar with the occasional slice of lemon in soda or water. Why not step it up a notch? Did you know that there are so many amazing health benefits to drinking lemon water?

To gain the most benefits of lemon juice, drink luke-warm water with lemon juice in the morning on an empty stomach.

Since pure lemon juice can be hard on the teeth enamel, it’s recommended to dilute it with water and to drink it with a straw (preferably a glass straw).

Why Drinking Lemon Water is Healthy

1. Improves digestion

The lemon juice aids digestion by soothing symptoms associated with heart burn, burping and bloating. It helps to remove toxins that have accumulated in the digestive tract. It also contains pectin fiber which is great for the colon and has antibacterial properties.

17 lemon yellow-6611282. Helps the liver in detoxing the body

It helps to increase the functions of enzymes and stimulates the liver. Drinking luke-warm water on an empty stomach itself is great for digestion, and with the addition of lemon juice it helps in flushing out toxins in the body.

Author of Biological Ionization as Applied to Human Nutrition, A.F. Beddoe, writes that the liver can make more enzymes out of lemon juice than from any other juice or food. This is because lemon juice works as a natural strengthener for liver enzymes when they are too dilute and it helps to balance oxygen and calcium levels in the liver. This can improve blood oxygen levels.

3. Improves your skin

The anti-oxidants in lemon juice help to slow down aging by combatting the effects of free radicals caused by stress or the aging process.

4. Boosts your immune system

Lemon juice is packed with vitamin C. Vitamin C is an important vitamin for maintaining the immune system.

5. Great mood booster

The scent of lemons brings calmness to the nervous system which can help to reduce stress and uplift your mood.

6. Great for the nervous system

The high content of potassium in lemon juice helps the nervous cells in the body. Besides potassium, it is also a great source of phosphorus, magnesium and calcium. This helps to replenish the minerals in the body, which is especially good after a work-out or run.

Have the benefits sparked your interest? This is what to do tomorrow morning!

Squeeze half a lemon in a glass or cup of about 200ml or 8oz. 17 lemonwater-686917

Add luke warm water until full (26 – 35 celsius and 79 – 97 fahrenheit: To get this you can mix 1 part normal temperature water and roughly 2 parts hot water, or you can let boiling water sit for 10-15 minutes)

Drink this morning booster at least 15 minutes before breakfast.

Enjoy the refreshing taste and benefits for your digestion, skin, liver and your mood.

Please take notice that for some individuals with stomach problems lemon water may not be the solution. And that the benefits may take some time before they take effect.

Going Nuts? Here Is Why You Should!

Going Nuts? Here Is Why You Should!

Nuts have been considered a dieting disaster, with their high amount of fat and calories. Today, our understanding of fat has changed. Now, we know that most of the fats in nuts are mostly monounsaturated or polyunsaturated. And they aren‘t necessarily causing weight gain.

As we know today from nutritional studies, they actually are bite-size nutritional powerhouses. Nut consumption has been associated with a reduced risk of several diseases: major chronic diseases, including cardiovascular disease and type 2 diabetes mellitus as well as total and cause-specific mortality.

They can help with stress reduction, heart health and cholesterol, weight management and long cancer. Nuts are also brain food as they contain vitamin E which is shown to improve neural health.

They are also great treats of energy. Protein combined with the other minerals in nuts is perfect for providing more constant, longer energy levels. Actually, these crunchy bites are one of the best plant sources of protein. This makes them especially interesting for vegetarians who can have a hard time meeting the recommended amount of protein.

Let’s have a closer look on the nuts out there and what to do with those flavourful crunches!

15 nuts almond-83766


Almonds, after peanuts, are highest in protein and are high in antioxidants, magnesium, potassium as well as iron.

For those of you who avoid dairy, almonds are rich in calcium. They are a good pick to make sure that you are getting enough of this bone-building mineral. Almonds are also high in vitamin E which is a nutrient that supports the appearance and condition of your skin.

Due to its high vitamin E, vitamin B and magnesium content nuts can lower the effects of stress and boost your immune system. If you are interested in how to use almonds for weight loss have a look at this recent article of our friends from Health Ambition.


15 nuts brazil nuts Bertholletia_excelsa_seeds_closeup Brazil Nuts

Brazil nuts highest natural source of Selenium which is an antioxidant supporting immunity and healing wounds. If you eat only three or four a day, you have all selenium you need. Brazil nut oil find its application in traditional medicine, as aromatherapy or massage oil, and in the pharma and cosmetic industry.


 Cashew Nuts

15 nuts cashew-nuts-322556 Cashews, in China also called ‘the Happy nuts’, grow on cashew nut trees, which are native to subtropical climates.

Even though they are one of the lowest-fiber nuts, they are rich in vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with iron, which is essential for red blood cell function and enzyme activity.

It’s also rich in the mineral magnesium, which plays a role in nerve conduction and muscle relaxation. It also contains copper, which is important for blood vessels and proper brain function. And zinc, which is essential to digestion and metabolism.


15 nuts walnut-101462


So what makes walnuts special compared to all the others? Well, they have high levels of omega-3 fatty acids, which other nuts don’t have. To understand why omega-3 is so great for us, have a look at our other article here. Walnuts are also rich in manganese, copper, calcium, iron, magnesium and zinc.

According to the American College of Allergy, Asthma & Immunology (ACAAI), around 400,000 children in the United States are affected by a peanut allergy. It goes without mentioning that they should not be eaten by anyone allergic to them.

In general, they are great snacks, especially during travels, as they satisfy hunger well and are easy to have on the go.

You need some inspiration on how to get cracking the nuts into your diet? Here are some nutty ideas summarized:

15 Nutty Ideas 6

So instead of simply adding them to your dish, they are ideal to replace other food that is high in saturated fats (such as cheese). It’s hard though to not over eat those tasty bites. As with everything, balance is the key. Best is to limit your intake to 1 to 2 oz per day.

A golf ball-sized portion or hand-full of unsalted nuts is a vitality-boosting source high in valuable vitamins and minerals.

For more health benefits and inspiration on nut recipes have a look at here.

Don’t DRIVE yourself nuts! Stay calm and EAT nuts!

Luckily for us they are easily available in shops, because out in the wild nut-collecting can be serious business. Watch yourself!






How To Get Omega-3 Without Killing Fish

How To Get Omega-3 Without Killing Fish

Most of us know about omega-3 fatty acids and that they are great for our health  if we get enough of them. What most of us don’t know is why they are so important and how we can best get them. However, with the improvement of our own health we don’t want to wreck the health of the planet. Let have a look at how to get omega-3s whilst taking into account sustainability…

This is why omega-3 is important

First of all, what is the importance of omega-3s? Omega-3 fatty acids and omega-6 fatty acids are essential polyunsaturated fatty acids (PUFA). Our bodies do not produce these essential fatty acids. This means we have to obtain them from our diets or through supplementation.

There a different types of omega-3s. Alpha-linolenic acid (ALA) is an omega-3 fatty acid that converts in the body to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In the image below the health benefits of EPA and DHA are shown. omega 3s

Health benefits of omega-3

Simply put, omega-3s are highly important for our health. They are said to boost brain function, improve skin condition, promote weight loss, counter depression and promote longevity. Omega-6s are important for our health as well, but in excess they promote inflammation in the body. For a healthy state in the body, an adequate balance between these fatty acids is necessary.

In modern western diets most people do not have the right balance between omega-3 and omega-6 fatty acids. The ratio of omega-3s and omega-6s in the body should be around 1:1, however, in western diets it was found in a study from 2006 to be 1:16!

This means that we ingest way too much omega-6 from refined vegetable oils and processed food and not enough omega-3.

Where to find Omega-3

You can find Omega-3 in fatty fish (go for sustainable fish), algae-based foods such as nori sheets, flaxseeds (or flaxseed oil) and hempseeds (or hempseed oil) and smaller amounts in eggs, strawberry, kiwi and broccoli.


Another way to get more omega-3 is by taking supplements. These can be taken in the form of algae oil, flaxseed oil, fish oil and kril oil. We will go on further into the difference between the consequences of taking fish oil versus taking algae oil.

Fish oil

Fish oil is derived from the bodily tissues of oily fish. It contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaeonic acid (DHA). The fish -that is used as the source of the fish oil- does not produce omega-3 fatty acids but accumulates it by consuming algae directly or through prey fish that contain omega-3 fatty acids. This realization brought us to the next point…

Best choice for Omega-3: Algae Oil

What is the BEST choice?… Algae Oil!

In the documentary from 2009 called ‘At the end of the line’ the trend on global fishing is shown. It shows that there is an increasing demand for fish has lead to a shift in the ocean’s eco-systems. This shift has various hazardous effects on our planet and consequently the health of our children. Have a look at this infographic to understand overfishing in 1 minute.

Since the fish get the omega-3 from the algae, we could be taking algae instead of fishing the oceans dry! Luckily, algae are abundantly available. Algae oil is the environmentally friendly and animal friendly choice to improve your omega-3 and omega-6 balance. Why not skip the step where the fish eats the algae and simply eat the algae ourselves? Great for the world, great for you!



Further readings:

Dutch manufacturer of fish free omega-3 supplements:

“The end of the line” documentary excerpt: 

Sources: (study on ratio omega 3-6) (8 evidence-based reviews) (fishless fish oil – in Dutch) (“The end of the line” documentary on imdb)

Easy And Powerful Wake-up Smoothie

Easy And Powerful Wake-up Smoothie

Have you ever felt sluggish in the morning? Haven’t we all? Sometimes the right breakfast can flip your mood from ‘No, I’m too tired.’ to ‘Yeah!!! Let’s go!’. Try out our Wellconnected nutrient-dense, powerful, energizing and easy wake-up smoothie! This blend of awesomeness will power you up for an energized day!

What you need for the wake-up smoothie

In this table the amounts needed and the health benefits of the ingredients are listed.

These are your ingredients for the smoothie:

Banana 1 High in fiber, potassium, vitamin C and B6; helps hearth health, boosts mood
Frozen mango 100 gram Digestion due to high fiber content, vit. K, beta-caroteen (asthma prevention potential)
Spinach 2 big handfuls High in iron and magnesium, high in chlorophyll (cancer prevention potential)
Parsley 1 small handful Detoxifying for kidneys, prevents bloodclots
Cucumber 1/3 Hydrating, vitamin K for bone health
Lemon juice 1/2 Antibacterial, antiviral, immune boosting
Organic lemon with skin 1 slice Rind contains 5-10x more vitamins than the lemon juice
Celery stick 1 High in antioxidants, vit. K, A, Potassium
Water 100 ml (half a glass) Hydration

Spice it up with:

¼ teaspoon of cayenne pepper Stimulates digestion; increases saliva production, flow of enzymes and aids to metabolize foods and eliminate toxins
½ teaspoon of curcuma Allergy fighting, Anti-cancer, Eye health
Pinch of black pepper Necessary for the bioavailability of curcuma
1 teaspoon Maca powder Vit. B, C, E, calcium, zinc, iron, magnesium, boosts sexual health and women’s health

Well.connected before wake up smoothie 2

Well.connected before wake up smoothie

Well.connected wake up smoothie

Enjoy your morning blast of nutrients and energy!


Matcha: The Healthiest Tea Of All (+ Cocktail Recipe)

Matcha: The Healthiest Tea Of All (+ Cocktail Recipe)

You only want the best for your health? And you are a tea-lover? Welcome to the club! We are going to initiate you into the world of Matcha and tell you a yummy, juicy recipe for an exclusive Matcha cocktail you can easily do yourself.

matcha cocktailMatcha is a rare, high-quality tea originally from Japan. It is a finely ground, handpicked Green tea with a unique aroma and therefore considered to be high-class and very exclusive. Only the most valuable pieces of the Tencha tea plant are used to get a fresh and intense flavour.

It also holds numerous benefits for our health. Matcha tea has lots of antioxidants which protect us from different cancer types. It is antihypertensive, reduces LDL cholesterol concentration in our blood and most of all, it strengthens our immune systems. So what are we waiting for? Let’s get down to the recipe.


How to make your own Matcha Cocktail


 Here is what you need:

  • 2 teaspoons of Matcha
  • 40 ml hot water
  • 4 mint leaves
  • 1 lemon
  • 6 teaspoons Lime syrup (alternatively juice of one lime)
  • 200 ml ice water
  • Ice cubes and brown sugar (alternatively honey or stevia)
  • For a cocktail: 2 shots of vodka or sake

What to do:

  1. Let the hot water get cold to 80 degrees celsius (176 degrees fahrenheit)
  2. Mix the Matcha with 40 ml of the warm water
  3. Add the mint leaves and mix it!
  4. Squeeze the lemon in
  5. Add 6 teaspoons of lime syrup or squeeze one lime in
  6. For a cocktail: Add 2 shots of vodka or sake
  7. Now give it some ice water and shake or mix it!
  8. Put some mint leaves on top of the glass to make it look delicious
  9. Enjoy!

    Let us know what you think!

Well.connected Matcha Cocktail