Category Archives: Bits n’ Pieces

Interested in working on turning The Tide?

Hey there everyone!
How are you doing? How was your past week?
Last week I had the great pleasure to be able to sit down and talk to Cristina Mittermeier. Her work as a photographer and activist to conserve our beautiful planet, is nothing short of remarkable.

“What we do or fail to do in the next 5 to 10 years, is going to determine what our oceans look like for the next 10,000 years.”
-Cristina Mittermeier

This is where the project The Tide comes in. “A lot of the solutions to the oceans problems already exist, but people don’t know about them. Our community can help amplify and enhance those solutions.”[1]

Check out the video, and read about their amazing projects on their homepage. Do you remember what Maximus said in the movie Gladiator?

“What we do in this life, echoes in eternity.”

Well, those echoes are catching up to us, and we need to start actively participate in helping our planet. Joining the Tide is a really easy way to get involved.




I am a proud member of the Tide. Will you join me?

[1] Cristina Mittermeier

Carrot tops to the rescue!

Hey there Team!
I hope that you are all doing well, and have something nice planned for the weekend. There are so many fresh vegetables around at this time of the year. One of my favorites is carrots.

Here is a question: When you buy fresh carrots, what do you do with the green tops?
Do you just cut them off and throw them away? I used to do that for years, until I found out that you can actually eat them. Carrot greens are really nutritious, and good for you,ย  just like the actual carrot itself, so do take advantage and eat the greens as well. Also, eating these greens creates less waste. What’s not to like?

You can eat them raw, but unless they are super fresh it’s maybe not the best way to do it. You could add them to a green smoothie of course, or use it for a home made pesto. The one version I tend to use the most is just to slightly cook them with other veggies. Just like I would if I was using spinach or kale.

You could also put them in a soup or stir-fry them in a pan. The stems can be a bit chewier so you might want to cut them up quite fine, and put the fine leafy tips in at the very end as they cook very fast. Just try it out and see what you like the best!

Quick tip! Cut the very top off the carrot off, with the greens still attached to it. Then put the ends in a bit of water and place in the fridge. This way the carrot tops stay fresh for another couple of days. Then you can choose the most convenient day for you to cook with them.

A little while ago I was attending a lecture on nutrition in Amsterdam. The speaker told us how one of his best friends, who works in agriculture, said that whenever they want to “clean” soil that had been sprayed with pesticides or herbicides, they would plant carrots as they were really good at absorbing all of that. For that reason, even though carrots are not on the top of the dirty dozen list,ย  he told us to never buy non-organic carrots. It’s just not worth the gamble.

Growing carrots with kids is a great way for them to take an interest in vegetables and cooking. Don’t have a garden – no problem. Just get a larger pot and plant some carrot seeds in there. Easy! You don’t always need a lot of space for something to grow.

If you have never used carrot greens before, I do hope that this post have inspired you to try it out. Get that extra boost of Vitamin A and enjoy those extra greens on your plate!

Have an amazing weekend rescuing those carrot tops!



Photo by Nathalie Visser
Photo by Heather Gill on Unsplash

Best Footwear for Summer – Flip Flops?!

Hey there Team!
Having entered into the month of May, summer is just around the corner. Typically with warm weather and sunny skies our footwear changes. If you live by a beach, or are planning to spend a lot of time in flip flops this summer, make sure you check out this article.

I have talked about this before, but I think it’s an important reminder to check up on. Wearing any kind of footwear that makes you have to clench your toes when you walk, is really bad for the underside of your feet. This can translate into all sorts of problems, but often shows up as a concern underneath your feet, shins and lower leg.

Read the article below to figure out the best way to treat your feet! Prevention is the key, so be smart about your footwear

Photo by Evan Krause on Unsplash


Have a great time flipping though the weekend!

By the way, real athletes don’t wear flip flops

Photo by Evan Krause on Unsplash

Guilt-Free Easter Candy, Anyone?

Hey there Team!
I hope that you are all doing well, and that you will be able to do something really nice for the Easter Holidays. The weather is looking awesome over here, so I will make sure to hit the beach!

Today is Good Friday and the Easter Weekend tends to be the culmination into a mountain of chocolate eggs, and all types of other Easter candy! For some, this time of the year is a pure joy of indulging in lots of yummy treats.

However, for plenty of others it can be quite stressful. Many people are trying to adopt healthier habits and want to minimize dairy and sugar intake. But because the Easter candy comes wrapped as a gift, we feel obliged to eat it. What to do with all that guilt around the chocolates that you have received???

Just because you receive a gift of chocolate, or any other treat for Easter for that matter – you are not obliged to eat it! I say again: You are not obliged to eat it!ย  All you have to do is to be grateful for the kind gesture that someone was thinking of you, and wanted to do something nice. Giving thanks does not equal having to eat the gift. (Repeat loudly for the diabolic part of your brain!)

"The true purpose of a present is to be received. Presents are not "things" but a means for conveying someone's feelings. When viewed from this perspective, you don't need to feel guilty for parting with a gift. Just thank it for the joy it gave you when you first received it."[1] Marie Kondo

So let’s practice this. You are at home with your chocolate eggs that you have received from your lovely friends. But, as you have already decided before Easter, this is not the kind of processed foods that you want to put into your body.

Pick up the gift, and in your mind say something like “Thank you dear friend for thinking of me and going out of your way to give me this lovely gift. It is very much appreciated and it made me very happy. However, eating this gift will make me feel guilty and unhappy and therefore I won’t do that.” Then donate it or discard it.

"But surely the person who gave it to you doesn't want you to use [eat] it out of a sense of obligation,...only to feel guilty every time you see [eat] it. When you discard or donate it, you do so for the sake of the giver, too." [2]

If all else fails try to trick the diabolic part of your brain with sarcasm “Thanks for getting me a step closer to diabetes!”, and then donate or discard.

Alternatively write a blog about how to get rid of your Easter Candy…it will reduce your chances for having to deal with too much candy in the first place!

If you do want to eat it – do so and then really enjoy the moment! Eat the lovely chocolate because you want too. Not because your mind is making you feel guilty, just because it was a gift.


Have a lovely guilt-free Easter weekend!


[1,2] The Life-Changing Magic of Tidying Up by Marie Kondo

Photo by Michael Dam on Unsplash
Photo by Tim Gouw on Unsplash

Today is the Day. Let’s Go Team!

Hey there Team!
How is everyone doing? I hope you all had a great week and are ready for the weekend. I recently came across this video that speaks louder than words. It’s the kind of stuff that I really like. So, without adding anymore words, here it is!

Today is the day.
Just start.


Photo by Drew Beamer on Unsplash

You’re Not Over-Trained. You’re Under-Recovered!

Hey there Team!
How is everyone doing this week? As I am writing this the sun is shining and the weather is absolutely smashing! I do hope it stays like this for a couple of days. Just this week I completed a 10 day liver-detox-fast. Phew! Since I didn’t have to food-prep or cook, which usually takes up quite a bit of my time, I had some extra time to listen to podcasts.

"Most people are not over-trained, they are under-recovered."
-Joe Holder

I came across this one, optimizing your performance with Nike Master Trainer Joe Holder, and it’s such a good one! The Podcast is called Plant Proof, with Simon Hill, episode 52.

For Joe, it all started with being an athlete, but also with his family and the value system that they raised him with. His family was very nutritionally aware and ahead of their time in terms of how they were looking at food. Having the right mindset and critical thinking were also important topics for them.

“Culture had to be created by someone. Who says that we have to adhere to the rules, instead of creating our own personal manifesto and culture, to maximize our results.”
-Joe Holder

It would take Joe a couple of nasty sports injuries, to start digging deeper into why his body wasn’t healing so well. “Doctors couldn’t really tell me why my body wasn’t healing.” Together with his father he started to look into foods for the solution. But, also along that path he started to realize that “my emotional state was hindering my body’s natural healing.”

This led him onto a journey of working on fixing the physical but also the emotional parts of his body. Using meditation, nutrition [focusing on nutrient dense foods that seemed to have an increased link to healing], pain management from a mental state and traditional rehab exercises, he was able to return to his sport much quicker than anticipated. All of these different tools are at the base of his training system called the Ocho System.

These are just some of the many topics that Joe and Simon talk about. Without giving away any more golden nuggets, I really encourage you to check out this interestingย  and inspirational podcast.

Have an amazing weekend!



Photo by rawpixel on Unsplash

You don’t want to miss this one! Free Solo

Alex Honnold free soloing the Scotty-Burke offwedth pitch of Freerider on Yosemite’s El Capitan. (National Geographic/Jimmy Chin)

Hey Team!
Going to the movies is something that I really enjoy, but rarely do I come across something that leaves a deep impression for days (and I suspect for weeks and months). I had heard about this movie for a while, and kinda thought I knew what I was going to see. But, it was truly amazing and made a much deeper impression on me than I ever could have imagined.

Jimmy Chin filming during production of Free Solo. (National Geographic/Cheyne Lempe)

The movie Free Solo, is a documentary about Alex Honnold climbing the most outrageous wall one could climb, El Capitan in Yosemite National Park, without any rope or security what so ever. It is a feat so incredibly hard to really grasp and understand. Yeah, I mean I get that it’s amazing, but not being a rock climber I cannot fathom what his feat really means.

Jimmy Chin [climber, photographer and one of the producers and directors] described it very well. He said, it’s like everyone is talking about how to break the 2 hour barrier in running a marathon, which no one has done yet. Then this guy shows up, and runs a marathon in under 1 hour! The major difference of course being that if Alex would make a wrong step during his “Marathon”, he would die. That is what Alex has achieved. It’s beyond comprehension.

I’m a fan of Jimmy Chin’s work and have written about the movie Meru previously. If you haven’t seen it, I would recommend that you check it out as well. For Free Solo, Jimmy Chin worked together with Elizabeth Chai Vasarhelyi as directors, and they just got nominated for an Oscar this week! How awesome is that!

This movie is beautifully shot, and really captures so many different angles of this incredible story about Alex Honnold. Do not miss it! Check out the trailer below.

The directors of the film documenting Alex Honnold on his quest to free solo El Capitan in Yosemite National Park, Jimmy Chin and Chai Vasarhelyi. They’re at the base of the cookie cliff talking through production logistics. (National Geographic/Jimmy Chin Productions)

If you like a bit more background to how the movie came about, then I suggest you listen to this great podcast with Jimmy Chin and Elizabeth Chai Vasarhelyi.


Wishing you all an adventurous, but very safe, weekend!

*Interesting side note: To help his body recover from all the training, Alex had weekly massages. He is a vegetarian since a few years back, and during the last phase leading up to this event he was only eating a plant-based diet. [From the podcast with Rich Roll episode #351]

Photos from

Exercise Your Brain for Better Nerve Function

Hey Team!
Happy New Year to you all! How did you guys get started? My year started with a nice bike ride to the beach, where I met up with my friends and a whoooooole lot of other wild people. We had all decided to start the New Year with a plunge into the North Sea, off the Dutch coast.

This marked 30 year in a row of the famous tradition of the “Nieuwjaarsduik” in Zandvoort. Of course nothing goes down in the Netherlands without a live DJ, so it was a party all the way in and out of the ice-cold water. You can check out my experience here if you want. Indeed, I am one of those people with an orange hat on!

Jumping into that cold water sure got my brain awake! Another great thing to do for your brain-health is exercise. You need to get your heart rate up and get some sweating going to get the most benefits.

Turns out a bit of sweating will immediately help your mood and focus. It will also help to protect your brain from conditions such as depression, Alzheimer and dementia.

So many good reasons to pick a workout and just go for it! Check out this excellent TED talk by neuroscientist Wendy Suzuki to learn more.


I wish you all an excellent start to 2019!



Photo by Justyn Warner on Unsplash

A Brand New Year – It’s Almost Here

Hey Team,
I hope the Holiday Season has been treating you well so far! We are at the very end of this year, and 2019 is just around the corner. I have the feeling that 2018 just flew by!

For me it has been a very eventful year. Moving to a different country has been exhausting at times, but also awesome in so many ways. I’m excited about new projects and fun collaborations coming up!

But, this year also brought along some very tough news of loved ones having to deal with cancer. So, with that said, whatever you wish for this year, I hope that you remember to be thankful for your health and the community around you.

“A healthy person has thousand wishes, but a sick person has only one.”
-Indian proverb

If you are someone who really likes to get into New Years Resolutions, you might want to read this article about goal setting.

It’s awesome if you are motivated to do some changes, but setting smaller goals along the way, might be less overwhelming and easier to stick to.

My wish for all of you, is the best possible health and lots of laughter, love and time spent together with friends. Big Hugs to all of you and thank you so much for reading!

See you on the other side!ย ย ย ย ย  ๐Ÿ˜‰


The Attitude is Gratitude – Happy Holidays!

Hey there Team!
The Holiday Season is upon us, and Christmas is just around the corner. For some, this time of the year is amazing, and for others it’s a very stressful time.

Trying to find the right gifts, making the decorations look fabulous and cooking tons of amazing food. Of course it’s nice to do something extra, but I do think that we often get carried away around the holidays, looking for some kind of perfection that doesn’t exist.

No matter where you are on the spectra of holiday celebrations, from not caring much about all the hoopla, to going into some kind of all out Christmas frenzy (that already started before December!), let’s just stop for a brief moment.

This picture showed up in my FB feed a while back, re-posted by my friend Malia Kekuewa. (I’m not sure where the original is from. If you know let me know so I can give credit.) It’s so simple, yet so profound. Once again it’s all about perspective. Below is my version of this list. What does yours look like?

Grateful for:

  1. Early wake-ups = Cats to love and/or early morning workouts with awesome people
  2. House to clean = Safe place to live
  3. Laundry = Clothes to wear
  4. Dishes to wash = Food to eat
  5. Crumbs under the table = Family meals, may or may not include cats conspiring under table
  6. Grocery Shopping = Money to provide for nutritious food – keeps me healthy and strong
  7. Toilets to clean = Indoor plumbing
  8. Lots of noise = People & pets in my life
  9. Endless questions about health = Peoples’ brains growing
  10. Sore and tired in bed = I’m still healthy and alive! (…even after that last benchmark!)


Let’s remember all the small things in our daily lives that we take for granted. We are lucky to be in a position to even be thinking about having more. The rest is just icing on the cake! Don’t stress about the small stuff, and enjoy the time spent with friends and family.

From all of me, to all of you –
Happy Holidays!



P.S Ladies, guys aren’t that good at reading minds as you might think. So, don’t get mad if he didn’t get you the “right gift”. Give him props for trying! And for next year work on your communication skills of giving clear hints.ย  ๐Ÿ˜‰