Tired after eating – This is how you can prevent an after dinner dip – Blog Jake Food

Feeling tired after dinner, we’ve all been there. You crash down on the couch after dinner, completely exhausted. While you actually want to feel energetic and fit after eating your meal. We’re giving you 4 simple tips so you can beat the after dinner dip, even tonight!

1. Skip quick-carbs and bad sugars

Whenever you eat, your blood sugar rises. That’s not necessarily a bad thing because you do get energy from it, but when you eat fast (refined) sugars, your blood sugar rises very quickly. Following this high peak is a great downfall: this is why you feel so tired all of a sudden. Meanwhile your body is working hard to revert the balance, but that too costs energy. It’s a smart move to avoid the fast sugars, like: fast food, candy, energy drinks, and instead choose to eat slow carbohydrates like whole-wheat products or fruits. Besides, these whole-wheat products will also nourish your body with a ton of fibres, which in turn help smoothen your digestive system. This way you will feel a lot less tired after eating!

2. Don’t eat too much

Your small intestine reacts intensely when eating rather large portions. It has to work really hard to digest your meal. Your heart rate and breathing decrease as more blood starts flowing to your stomach. All of your energy is currently being used to digest: so it makes sense you’re feeling tired. The more you eat, the more energy gets sent to your digestive system. And this works both ways, you now have less energy left that’s being sent to your brains and muscles. Rather than eating large portions of food, go small on rations so you prevent an after dinner dip. The sensible point to stop eating is when you feel 80% full.

3. Eat slower

Besides diminishing your portions you can also try eating slower, to help your battle against the after dinner dip. This is where energy comes around again: the quicker you eat, the quicker your digestive system needs to work and the more energy it costs you. Ever heard of mindful eating? Take your phone off the table and start focussing on each and every bite you take. Taste the flavours and textures, chew thoroughly. This is a good way to force yourself to eat slower and feel less tired after a meal. An additional benefit of eating slower is the time you now have to enjoy your meal to the fullest.

4. Often tired after eating? Try liquid foods

Doctor William Orr, American University of Oklahoma Health Sciences Centre, has proven that the digestion of solid foods costs a tremendous amount of energy, which in turn can make you tired. A big plate of potatoes isn’t so advantageous to your productivity or you feeling fit. Shakes could just be your solution. The shakes by Jake contain all the nutrients your body needs. Besides, the liquid meal is less intensive on your digestive system than solid foods, making it easier to digest. The result: no after dinner dip! You can go back to what you were doing, and feel fit doing it.

Jake makes complete food, like meal replacement shakes. Our products contain all the nutrients your body needs – easy and quick, in one meal. Want to try Jake? Click here

A healthy lifestyle – top 5 biggest pitfalls – Blog Jake Food

There’s libraries full of literature about it: living a healthy lifestyle. As well as the internet, where there are thousands of lists and tips to living healthy. Even though this information can be very valuable, we have to admit we already know a lot about it. Just like us, you know very well that daily exercise and eating fruit is healthy – whereas smoking and going to the local kebab shop is not. We figured it would be smart to find out where things tend to go wrong. Therefore we created a list of the 5 most common pitfalls to living a healthy life, that way you can prevent falling into them.

1. Getting too ambitious

It’s not a rare occasion that people decide to completely change their lifestyle overnight. They wake up and decide to head to the gym every day from now on, only eat cucumbers and to run 10 kilometres – untrained. After a few weeks they ‘crash’ down on the couch: “It’s impossible to maintain a healthy lifestyle.” If you recognize this part, then you’ve probably – together with many others – planned your lifestyle a little too ambitious. Becoming healthy, fit and strong starts with baby steps.

2. The ‘unhealthy-domino’

When people make one unhealthy decision, there’s often more that follow: it’s a domino effect. You wanted to work out this morning, but did not feel like it at all. In the afternoon one of your colleagues offers you a slice of cake, that you can not say no to. Then when you come home at night, the lights of the local kebab shop shine brightly and you simply can not resist. A lot of people that are experiencing this unhealthy-domino will often use the same excuse: ‘today was a failure anyway’, resulting in one unhealthy choice after another. Rather, after an unhealthy choice – which occasionally is okay – try getting a grip again on your (new) healthy lifestyle.

3. Poor choice of nutrition

Making the right choice when it comes to nutrition is not easy. A common mistake people make is eating too little or eating too little healthy variety foods. In order for your body and mind to stay healthy, you need a lot of different nutrients. If you have trouble doing so, consider trying the meal replacement shakes we make. Our shakes contain the exact amount of nutrients your body needs, like: protein, minerals and essential fats such as omega 3 and 6. And they’re tasty!

4. Taking on more than you can handle

There’s people who are always ‘busy bees’. Of course there is nothing wrong with an active lifestyle, but there are limits. In order to live and maintain a healthy lifestyle, it is of high importance to set and stick to your personal boundaries. And if you don’t? Well, stress is out there looking for you and it will find you. In the long run it can bring you nasty affixes like insomnia, mental health issues, and in the worst case: heart and vascular diseases. So listen to your body, and take a step back when you notice you’re under a lot of stress.

5. Make a routine out of it

A healthy lifestyle is not achieved in a day – and you do not have to. Rather, try going step by step choosing the healthy option in life, whenever you can. Go to work by bike instead of car, grab some fruit during lunch and meet up with a friend every week to do some exercises or work out. When you stick to this routine for a longer period of time, you’ll notice that you start making the healthy choices subconsciously: it’s now part of your routine and lifestyle. Maintaining a healthy lifestyle becomes a lot easier using this approach – even for you!

Jake makes complete food, like meal replacement shakes. Our products contain all the nutrients your body needs – easy and quick, in one meal. Want to try Jake? Click here

How many carbohydrates per day? – Blog Jake Food

We often get the question: “How many carbohydrates do you need to consume a day?”. The somewhat lame answer would be: “It really depends on the person.” Whether it’s lame or not, it is true. The ideal amount of carbohydrates you have to consume per day, depends on a long list of variables: your age, height, gender, weight, body-type, the amount of exercise, and so forth.

Okay, so we can’t say anything about the amount of daily carbs? Of Course we can: we’ve listed 3 categories down below, where we discuss the carb intake – from maximal to minimal intake. We also give some pointers on how you can easily manage and measure the amount of carbohydrates you take in.

What are carbohydrates?

Before we dive deeper into the ideal amount of carbohydrates per day, we’d like to briefly explain what carbohydrates are exactly. Carbohydrates, together with protein and fats, are the fuel your body needs. Your body turns carbs into sugar, which you can then burn. Furthermore, it’s good to know that one carb is not the other. There are significant differences between healthy (slow) carbohydrates and less healthy (fast) carbohydrates. The healthy carbs can be found in vegetables and fruit, whereas the less healthy carbs can be found in soda and candy.

Category 1: 120 - 200 grams of carbohydrates per day - normal to high intake

For the average human, who wishes to maintain its weight, an intake of 120 to 200 grams of carbohydrates a day deems normal. An important side-note: scientific evidence shows that taking in more than 200 grams of carbohydrates a day is rather unhealthy. Top athletes who spend hours a day on a racing bike, are an exception to this rule. If you’re not an athlete and exercise very little on a daily basis, you’re better off sticking to the 120 grams of carbs rather than 200 grams. This way you prevent your body from storing excess carbs as fat.

Category 2: 75 - 120 grams of carbohydrates per day - limited intake

In this category we discuss the limited intake of carbohydrates. If you’re trying to lose weight, this is the category you should try sticking to. Especially if you combine this intake with regular, daily exercise, you will lose weight over time. However, the rate at which you lose weight highly depends on the previously stated list of personal characteristics.

Category 3: 50 - 75 grams of carbohydrates per day - minimal intake

Whether there is a true minimum to the carbohydrate intake per day remains a topic of discussion to this day, even among scientists. But it is a healthy choice to make sure your body is not structurally getting too few carbohydrates. If your body receives too little carbs a day, it’ll start burning your muscles instead. Which is bad for your body, when done long-term. If you do decide on sticking to a low-carbohydrate diet, make sure to listen to the signals of your body, like headaches or nausea. When you’re not too sure on what you’re doing, do not hesitate to call in a helpline, like a nutritionist or dietician.

How do we measure the amount of carbohydrates per day?

Neat, we know how many carbs we need per day, but how do you know how many carbohydrates are in your food? Most (consumer) products have it written on the back. However, with a banana for example, it’s a lot more complicated. There’s plenty of information and nutritional tables you can find online, where you can find the amount of carbohydrates per product (like this table). When you keep track of your carbohydrate-intake for a while, you’ll notice that it gets easier over time – even without listing everything.

Jake makes complete food, like meal replacement shakes. Our products contain all the nutrients your body needs – easy and quick, in one meal. Want to try Jake? Click here

Losing weight with meal replacement shakes

Losing weight isn’t easy and maybe you thought of slimming with a meal replacement shake. This is not a bad idea if the diet shake still contains all the right nutrients you need. Your body still needs the nutrients, vitamins and minerals to keep you up your feet. A deficiency is something that you definitely want to prevent.

For example, it is important to eat enough protein. Protein fills you up and helps you to maintain or grow your muscles. The recommended minimum amount of protein per meal replacement shake is 20g, the Jake Light Shake contains 40g of the best protein powder for weight loss per meal. The Jake Light Shake is not specifically designed as a weight-loss shake, but it can definitely help you lose those extra pounds!

How does a meal replacement shake help you lose weight?

Diet shakes or meal replacement shakes can be very helpful during your diet. It’s easier to keep track of the calories you’re consuming. You know that feeling when you have something delicious for dinner? You’re getting yourself a second plate and suddenly you ate twice the meal that you were supposed to eat. This all adds extra calories to your day, probably without you even noticing it. With a shake you use for your diet, it keeps you from doing that. Because one shake is exactly enough for one meal. 

Another thing that makes a meal replacement shake more convenient than other alternatives, is that it’s easy and convenient. There’s no need to spend your whole Sunday afternoon buying tons of groceries and prepping food for the rest of your week. You can put that time to better use, like exercise, but more on that later.

4 top tips for losing weight

It doesn’t matter how bad we want it, just eating diet shakes, won’t do the trick. You have to change your lifestyle a bit. The four tips below will certainly help you out!

1. Exercising for weight loss

You might love it or hate it, it’s part of the weight loss process. Pick up some exercise routines. For example, lift yourself up from the couch and go for a run, do a work-out either at home or at the gym or go for a long walk if you want to start slowly. Exercising will help boost your metabolism and your mental state of mind, and of course burn calories.

2. Healthy snacks

We all love some good snacks, when working from home, that pantry full of delicious bad snacks is staring at you. Instead of reaching for that bag of crisps you already opened yesterday, try going for a healthy snack. Of course you can eat an apple, but that can get a bit boring. Try some of the following vegan snacks instead:
  • A handful of mixed nuts – Nuts provide a good balance of healthy fats, protein and fibres.
  • (red) Bell pepper – Bell peppers are not only delicious in the meals you have for dinner but when they are raw they are also a great snack. They have a lovely flavour and provide you with a lot of vitamin C.
  • A glass of water – A lot of times when you think you’re hungry, you’re just thirsty and you need to hydrate. 
  • Rice cracker with avocado – The rice cracker is low in calories and the avocado provides you with fibres, potassium and magnesium.
  • Leftovers – If you prepared a healthy meal the night before and still have some left, eat that as a snack.
  • Jake Vitaminbar – It’s a filling snack and provides you with all the vitamins & minerals you need.

3. Keep a food diary

Don’t count the calories every time you eat something, this way you can get obsessed with the calories and that’s not healthy. Instead, keep a food diary. Every time you have a meal, a snack or something to drink, write it down. This gives a clear picture of what you actually eat on a day. 

Afterwards, there is always the possibility of counting the calories. But the main goal of the food diary is to retrieve insights in all the good and bad habits you have regarding consuming food. Once you’ve done this for a week or two, it’s easier to get rid of the bad foods/habits and replace them with a healthier option

4. Drink more water

You can mistake the feeling of being thirsty for the feeling of being hungry. It’s already said before when you feel ‘snackish’ it’s important to drink a glass of water first. Otherwise, you consume unnecessary calories and still won’t feel satisfied. 

Also, replace those sodas you drink from time to time for a glass of water. It quenches your thirst and if you drink a big glass of water before dinner, it fills up your stomach. Which means that there’s less room for food. This makes it easier to eat less and your belly is still filled. 

What if you find the taste of water just plain boring? Add some lime, pick up some mint leaves and add that to your glass to create some flavour. Or make a cup of tea. Try adding some leaves of mint and/or slices of ginger to your glass of hot water and you’re good to go.

Why choose the Jake Light Shake as a meal replacement shake?

One meal of Jake Light packs around 500kcal (depending on the flavour) and keeps you full for about 3-4 hours. This way it’ll keep you from snacking on everything that’s in your pantry, so you avoid eating unnecessary calories. Do you need more than 500kcal per meal? No worries, take a look at our Original shake! It has around 660kcal per shake.

A lot of meal replacements shakes taste too sweet which makes it unpleasant to drink. The flavours in the Jake shakes are more subtle and with all the flavours, it never gets boring. With flavours like Chocolate, Forest Fruit and Banana, it’s almost like you’re on a milkshake diet. And who doesn’t like milkshakes? Just add some ice cold water or even a few ice cubes and your delicious, healthy and vegan meal is ready. 

Of course, the tips & tricks mentioned above are just tips & tricks. Use them if they fit into your shake diet, whenever it suits you.