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Happy Friday! Just a few more hours before we can start enjoying the weekend again! Hope you are looking forward to it as much as we do :). Here are some ideas to keep your vitamins up during the weekend as well, especially vitamin B3.
Some great animal sources of Niacin are beef liver, chicken breast, turkey, and salmon. Why not try to grill them (not too hot!) and combine them with some steamed asparagus, broccoli, and mushrooms. Serve it with brown rice or lentils on the side and topped off with avocado and dates! Sounds like a great place to start your weekend.
Enjoy!
#nutritionmatters #eatgoodfood #lotsofveggies #healthyfoodideas #thepantrydr

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Time for vitamins! The highlight of today is vitamin B3 also knows as Niacin. As all B - vitamins, vitamins B3 is water-soluble and you have to eat it daily to reap the benefits.
Not only can this vitamin promote heart health by lowering LDL (bad) cholesterol. Your heart is further supported by reducing the risk of hardening of the arteries due to the vitamin fighting oxidative stress and inflammation.
Niacin can further support your brain health and protect your skin from sunburn, and it even seems to be protective against certain types of skin cancers.
While this vitamin has some great benefits if consumed in excess, it could lead to flushed skin, nausea, vomiting, headache, or dizziness. So be careful not to overindulge on your supplements!
Although a deficiency is rare in Western cultures, it can have some severe side effects if you do not consume enough of this great vitamin. It could lead to pigmented rash, fatigue, vomiting, diarrhea, depression, headache, memory loss.
In severe cases, it could lead to Pellagra. This disease is rare in the Western world but still exists in those parts of the world where there is a lack of a variety of foods, and where they mainly depend on corn. Pellagra can upset your gastrointestinal system, cause rashes, have neurological effects, and in severe untreated cases could lead to death.
So make sure to eat a healthy and balanced diet, while not overindulging on supplements! Always check with your health practitioner what is best for your situation :). Until next time!
#healthyhabits #eatyourvitamins #wellnessthatworks #wellnessjourney #healthyalternatives #thepantrydr

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Happy development day 🙃. We know it is almost weekend, but don't go into the weekend without some great information you can take with you while preparing for the next week ahead✍. Wednesday we discussed the great benefits of vitamin B2, also known as Riboflavin. But what food items do help you get enough of this vitamin?
There are a lot of foods out there that contain considerable amounts of vitamin B2. 🐣🐄 Animal products are eggs, dairy, and meat such as chicken, beef, kidney, and liver. 🥑🥦🍄A lot of plant sources are great for vitamin B2 such as nuts, cruciferous vegetables, asparagus, artichokes, soybeans, leafy greens, parsley, sage, and cayenne, to name a few.
Don't be shy and experiment with some fabulous foods out there!
See you next time 👋!! #mealplanning #eatclean #healthyfoodchoices #eatwellbewell #foodforfuel #thepantrydr

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Can you believe we are already halfway through the week again? So, that means that it is time for some excellent learning opportunity, and this week, we discuss vitamin B2 or also known as Riboflavin 😊. As you can see, this vitamin has some great benefits, such as the functioning of your brain, nerves, and hormones. But it also supports your body properly using and transforming vitamin B6, vitamin B9, and iron. This latter could help against anemia, which could be a result of a deficiency of vitamin B2. This vitamin further is a great promotor of eye health, the functioning of your skin, and blood cells.
Although a deficiency is not very common in the Western World, especially those on strict diets or those with digestive issues could suffer from a deficiency. Not consuming enough riboflavin could lead to sore throat, mouth and lips ulcers, inflammation and dryness of skin, cracked lips, inflammation of the tongue, fatigue, and slower metabolism.
As vitamin B2 is water-soluble, your body excretes what is not used through your urine. Therefore, it is rare to experience any side effects of too much riboflavin. If you have consumed too much vitamin B2, it could lead to discoloration of your urine, and possibly diarrhea.
Stay tuned to see which foods best to consume to keep your riboflavin levels up!
#healthytips #healthyweightloss #healthyeatinghabits #healthyfamily #eatyourvitamins #thepantrydr

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Our pantry highlight - Rosemary! Did you know what a fantastic herb this is? 🌿
It contains essential oils that work anti-inflammatory, anti-fungal, and anti-septic. Besides this, this herb has excellent antioxidant power, promoting your brain health.
The fragrance of rosemary alone can help improve your mood, concentration, and memory.
What are you waiting for? Go and get some of this great herb and experiment with it in your food! (side note - might not be the best herb to eat in excess when you are pregnant)
#brainpower #herbsandspices #wellnessjourney #essentialoils #thepantrydr

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Today we tried something new for breakie 🍽😊: an egg, coconut milk, and coconut flour pancake filled with some yummy smoked salmon and fresh spinach🐟. To start the day with a kick we have added some sauteed zucchini, with added basil and rosemary herbs.
A breakie full of healthy fats, vitamins, and minerals, is just a great start of the week 💪. What did you have for breakie to kickstart this new week?
Have a fantastic week ahead!
#zucchini #breakie #lotsofveggies #healthyfats #healthyfoodideas #thepantrydr

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The countdown is on🎉! Before we roll into the weekend and forget about our health goals for a couple of days 🙃😉, let's have a look at some great food sources of Vitamin B1.
Not only do oats, but yeast, beans, nuts and seeds also provide you with some proper levels of this amazing vitamin 🥜. Oranges, potatoes, asparagus, kale, cauliflower, and peas are great sources as well 🍊🥔. As vitamin B1 is water-soluble 💧, a large part is lost when heated. Therefore, many products are fortified with the vitamin such as bread, cereals, rice, pasta, and flour. Enjoy your weekend and don't forget to eat some healthier items during your days off as well.
#eatyourveggies #healthytips #eatyourvitamins #nutritionmatters #eatgoodfood #thepantrydr

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Exciting news!! We recently had the fantastic opportunity to be interviewed by SBS Dutch about our journey with The Pantry Doctor! Are you curious?? You can listen to the interview here: http://rfr.bz/i6f1m2 (only available in Dutch)
#interviews #radio #healthcoach #wellnessjourney #thepantrydr

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Happy hump day! Our highlight of today, vitamin B1, also known as Thiamine. Vitamin B1 is a water-soluble vitamin that is important for metabolizing carbohydrates into energy⚡. And it plays a vital role in the growth, development, and functioning of cells, nerves, muscles, and your heart❤. There don't seem to be any adverse effects of having too much vitamin B1 as it is water-soluble an excess is excreted through urine. There are some significant adverse effects of having a deficiency, though.
Thiamine deficiency could, in the short-term lead to weight loss, anorexia, confusion, short-term memory loss, or muscle weakness. More severely, it can lead to BeriBeri, a condition that could lead to abnormal nerve functioning, swelling in legs, and worst-case scenario heart failure.
Wernicke Korsakoff syndrome is also a possible effect of B1 deficiency and is a brain disorder causing, among others, memory loss, double vision, hallucination, or difficulty understanding information 🧠. The good news, for those in Western society, is that vitamin B1 deficiency is rarely seen. A deficiency is mainly seen in those with an eating disorder or excessive alcohol use. Besides that with a balanced and varied diet, most will consume proper levels of this vitamin 🍴. Stay tuned for more info on what foods contain proper amounts of vitamin B1 🌽🥜! #knowyourvitamins #vitaminB1 #thiamine #healthyhabits #healthybody #weightlossideas #dowhatfeelsgood #eatgoodfood #bekindtoyourself #healthyfamily #healthyfoodforlife #brainhealth #thepantrydr

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Happy Friday! Are you always struggling with what to eat during the weekend as you do not feel like cooking?
Why not give Lentil Soup a try, easy, delicious and nutritious. Just cut the unions and the garlic, cook them for a few minutes before adding the turmeric (1tsp), the cumin (1,5tsp), 8 cups of stock (salt reduced!) and 2 cups of red lentils. Let it cook for 30-35 minutes and done, and you have a delicious dinner 😊👍. Lentils are not only a great source of B vitamins, but they are also packed with healthy vitamins and minerals. These nutrients could promote your heart health and make you feel sated.
Make sure to rinse them before adding them to your soup, to eliminate the anti-nutrients that could be present.
Enjoy and have a fantastic weekend 🙃🎉. #lentils #lentilsoup #redlentils #healthyalternatives #healthytips #weightlossideas #eatgoodfood #healthyfoodchoice #easymeals #foodideas #foodblogfeed #thepantrydr

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It's Nutritious Wednesday! Today we are having a look at the B-vitamin group. The B-vitamin group has always been a bit confusing for us as multiple vitamins fall in this group, which are referred to by different names. So we thought we give you a bit of an overview of the B vitamin group and the names they go by 😊. Stay tuned as we will discuss all B vitamins separately in the next few weeks!
#knowyourvitamins #Bvitamins #selfcare #healthyalternatives #healthyweightloss #nutritionmatters #healthychoice #eatwellbewell #eatyourvitamins #thepantrydr

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We love weekends! Getting back to nature and clear the mind with a lovely hike, to start the new week fresh again. This weekend we did a 10 km hike, with some beautiful views and the start of wild flower season 🌸🌺. And what are we lucky with the winter weather, fully sunny day and over 20 degrees, just amazing! What did you do this weekend? We love to hear from you👇! #movethatbody #getthatheartpumping #weekendvibes #backtonature #lovehiking #healthyhabits #bekindtoyourself #thepantrydr

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TGI FRIDAY! Now that we know how Vitamin A can help your body let's take a look at which food items contain high levels of vitamin A. 🐮🐟 Animal products that are good sources of vitamin A are eggs, cheese, beef/lamb liver, and salmon. Be careful not to overindulge in some of these products as they can also contain high levels of saturated fats that are not necessarily beneficial for your body. 🥦🥕 Some veggies are high in vitamin A as well; Bugs Bunny wasn't crazy after all to snack on carrots for healthy eyes! Besides carrots, broccoli, sweet potato, and most leafy greens, such as spinach and kale are fantastic sources for this vitamin.
And of course, we have some yummy and juicy (orange and yellow colored) fruits that could help you with your intake of this great vitamin - grapefruit, mango, passion fruit, nectarines, and watermelon, to name just a few 🍉🍊. #eatyourvitamins #healthypantry #whatsonmyplate #eatyourveggies #healthybody #mealplanning #wellnessthatworks #eatgoodfood #wellnessjourney #foodhealthy #thepantrydr

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Happy Humpday! At this breakpoint in the week, we would like to introduce to you, Nutritious Wednesday 😊. This week we highlight vitamin A and its benefits.
Why should you make sure you get enough vitamin A? Well, how does benefits such as promoting eye health, bone health, a healthy immune system, and decreased risk of certain types of cancer, sound?
Vitamin A is a fat-soluble vitamin, meaning they are dissolved in fats and oils, while they can also be stored in your body's fat cells.
There are two sources of vitamin A: ➡ Preformed, which is derived from animal products, and can directly be used by your body in their original form ➡ Provitamin is the inactive compound of vitamin A, which is activated when entering your body. Provitamin are mainly found in plant sources 🥦🍓 As vitamin A, and primarily preformed, is stored in your body's fat cells, it could become toxic when taken into excessive amounts. So watch your intake, especially from animal sources! 🐮🐷. Stay tuned for more info 💪! #knowyourvitamins #vitaminA #healthytips #mealplanning #nutritionmatters #eatgoodfood #healthcoach #healthyfamily #thepantrydr

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Trying to keep the vampires away? Or maybe add some delicious taste to your meals? Whatever your reason to include garlic in food, it couldn't hurt! Having been linked to reducing plaque forming and balancing your blood pressure, this tasty bulb could provide you with some heart-healthy benefits. We love garlic and try to include it in as many meals as we can as it can also function as a substitute for salt. #hearthealthy #healthyalternatives #wellnessthatworks ##eatgoodfood #healthychoice #healthyfoodforlife #thepantrydr

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We love our weekends! And we always try to eat a bit more 'luxurious' on Sunday when we have time to cook and are not out and about. Last Sunday we had these delicious Spareribs with home-made salad and vinegarette. Very tasty and satisfying! What is your favorite go-to meal on the weekend?
#happytummy #dowhatworksforyou #foodisfuel #whatsonmyplate #dowhatfeelsgood #nutritionmatters #thepantrydr

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Early on in our health journey we discovered that preparation is the key for us. So every morning or evening, depending on our mood 😉, we prepare our food! See here the results, breakfast, lunch and snacks, so we won't go hungry during the day.
#healthyhabits #foodforfuel #beprepared #healthjourney #weightlossjourney #healthtips #thepantrydr

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After seeing so many delicious cookies and baked items online, I decided to give my own variation a go! Very simple and relatively healthy with only some oats, chocolate nibs, an egg and a lot (yes a lot) of pure peanut butter. They turned out very tasty only a bit crumbly 😊 so will have to work on that. All in all, a great way to snack healthy!
#healthyalternatives #healthytips #healthyeatinghabits #bekindtoyourself #foodideas #foodblogfeed #happytummy #thepantrydr

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Yes, lunchtime! How amazing and colorful does this wrap look 😊, we call it our 'healthy wrap' with salmon, tomato, spinach and bocconcini and some pesto to get some extra taste. What did you have for lunch today? Love to hear more about your favorite lunch!
#salmon #weightlosstip #mealplanning #eatgoodfood #healthyfats #healthyfoodies #healthyfoodadvice #thepantrydr

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It always makes me so happy when the Kiwi hits our fruit bowl! Cutting it in half and scooping out the delicious tasty and juicy flesh is just amazing. But did you know they are really beneficial for you as well? They contain a lot of goodies such as vitamin C, vitamin E, vitamin K, potassium and fiber, which could not only help balance your blood pressure and boost your immune system. It could even support your digestion 😊🥝. So don't wait any longer and get some kiwi on your plate 🥝. #whatsonmyplate #foodforfuel #nutritiousfood #healthyfoodforlife #healthyeatinghabits #healthyeats #thepantrydr

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The Pantry Doctor

The Pantry Doctor is brought to you by Maud and Jay. It is a service to help you become your healthier self by having us analyze your pantry. Eating healthier is so much easier when you have a little help and know that your pantry consists of mostly healthy food!

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