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Vegan Diet Amsterdam

Hello and nice to see you here!

My name is Valerie Stokman.

I am a registered dietitian based in Amsterdam, Netherlands. I am specialized in vegetarian/vegan nutrition for persons of all ages. Vegan Diet Amsterdam is my trade name.

With this website I hope to encourage people to think about sustainability, to eat more plants, to cook more and to learn more about optimal nutrition for human and planetary health.

About me

About me

Hi and nice to see you here! My name is Valerie Stokman. I am a registered dietitian, specialised in plant-based nutrition.

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Consults

Consults

On this page you will find information about what you can expect from a consult and how much it costs.

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Mealplans

Get your professional vegan meal plan here.

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Click here to find a collection of my favourite vegetarian and vegan recipes that are good for you and the planet.

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0616961410

@ valerie@vegandiet.amsterdam

A FEW WORDS ABOUT SUPERFOODS In different contex A FEW WORDS ABOUT SUPERFOODS In different contexts “superfoods” mean something else but the word basically refers to foods that are for some reason (not always specified) considered to be healthier than average. However, the claimed health effects of superfoods are generally not sufficiently scientifically substantiated. Examples of the most promoted superfoods include goji berries, acai berries, matcha powder, hemp seeds, cacao nibs and powders made from exotic plants like moringa, baobab, spirulina, etc. As my approach to diet is very rational, and my belief in scientific research is very strong, I never buy empty claims but look at the facts. None of the above-mentioned foods have a well-observed and documented effect on health. In fact, a small carrot (which will cover you vitamin A needs for the whole day) is more “super” than any of those mentioned. Having said that, remember: Not one food can provide all the essential nutrients that your body needs. And yet another note: health is important, but taste is important too. If you love the tase of a specific food, even though it is not necessarily “super”, just eat it! #superfoods #nutritionfacts #healthyhabits #foodnonsence #foodfacts #registereddietitian #voedignsadviesamsterdam #antioxidants #healthiestfoods #vegetariandietitian #plantbaseddietitian #superdiet #thebestdiet
WORLD FOOD DAY Today is the World Food Day. Today WORLD FOOD DAY Today is the World Food Day. Today is the day to be especially mindful of your food-related behaviors. It is also the day to think about those who live in food insecurity. What can you do for those who are less fortunate? 🍏 Make a food or money donation to @voedselbankennederland or a similar organisation in your country. 🍎 Make a resolution to waste no food. 🍲 Cook for someone. 🍲 Share your meal & thoughts with someone. #voedsel #voedselverspilling #voedselbank #voedselbankennederland #worldfoodday #mindfooleating
ANABOLIC RESISTANCE AND MUSCLE LOSS 💪 Muscle p ANABOLIC RESISTANCE AND MUSCLE LOSS 💪 Muscle protein synthesis can be stimulated by two major anabolic stimuli: protein intake and physical activity. 💪 With aging, muscle protein synthesis in response to an anabolic stimulus decreases. This is also called anabolic resistance. Anabolic resistance means resistance to building up body proteins! The result: older people have less muscle protein synthesis than younger people in response to the same anabolic stimulus. So, if a young person eats a meal with 20 grams of protein, more muscle protein synthesis will take place than if an older person consumes the same amount of protein. Anabolic resistance thus contributes to muscle mass loss with aging. ❗️The peak in muscle mass is reached approximately at the age of 30. 👵 As you get older, the balance between muscle building and muscle breakdown changes. Muscle building decreases (anabolic resistance) and muscle breakdown increases. The result is a loss of muscle mass. An excessive decrease in muscle mass leads to reduced physical functioning. When aging, it is therefore important to limit the loss of muscle mass. ❗️But! Muscle mass does not only decrease due to aging. Other factors can also contribute to additional loss of muscle mass, for instance: 👉Less protein in diet 👉Decrease in physical activity 👉Admission to hospital 👉Prolonged Bed rest 👉Medication (such as corticosteroids) Do you find this type of information interesting, or is too terminological/too long? Let me know in the comments! #anabolicresistance #muscles #musclemass #musclepower #power #powerlifting #healthandfitness #protein #vegetarianprotein #vegetarianathelet #Veganprotein #proteinintake #proteinguidelines #powerlifting #fitness #halthandwellness #halthyhabits #proteins #anabolicresistance #muscleloss #healthyageing
Today is Eat No Animals Day in the Netherlands. Today is Eat No Animals Day in the Netherlands. With Eat No Animal Day @wakker_dier encourages people to eat something other than meat more often. Because if we all eat less meat, we will need to keep fewer animals. Moreover, this is an easy way to do something for the earth and your own health. The production of the meat that we eat in the Netherlands only can be converted to +/- 33 million kilos of CO2, or 191 million kilometers of driving. And this is per day! WakkerDier does not want to convert everyone to veganism (and neither do I), but to encourage people to eat mor mindfully and less animal products. #EetGeenDierendag #vegetarianism #vegandiet #vegetariandiet #vegetariandietitian #gezondevoeding #mindfuleating #mindfuleten #gezondegewoontes #healthyhabits #environment #animals #lovepeacefood #foodsecurity #dietitianamsterdam #nutritionistamsterdam #vegetariandietitian #vegetariandiet #vegandiet #eatlessmeat
FOOD & RELATIONSHIP WITH YOURSELF There is so mu FOOD & RELATIONSHIP WITH YOURSELF There is so much to say about food and relationship with oneself. I don’t aim to cover everything in a single post. But let’s start somewhere. How you prepare and serve food for yourself says a lot about you! Do you care enough to arrange your meal nicely on a plate and eat it mindfully? Or do you just eat, and preferably while doing something else (working, watching TV, talking on the phone)? Do you care about what to serve other people but don’t care much when you are alone? Do you find it a time investment or a time waste to cook just for yourself? I am very curious about your answers! As for me personally… As I cook a lot, most of the time when I am alone (does not happen often) I prefer to eat very quickly, as my days are busy. But I try to arrange my food on a plate nicely at least! I think that eating experience depends greatly on how the food looks. Do you agree? #foodandrelationship #relathionshipwithyourself #health #foodtherapy #halthyhabits #vegetariandietitian #gezondevoeding #gezonderecepten #gezondegewoontes #dietstamsterdam #healthandwellness #healthylifestyle #mindfulness #mindfuleating #fooddeco #foodandyou #relathionshipwithfood #foodandwellness #healthandwellness #healthandfitness #foodandfitness
WORLD VEGETARIAN DAY October 1st is World Vegeta WORLD VEGETARIAN DAY October 1st is World Vegetarian Day If you are not a vegetarian (yet), consider spending today on a vegetarian diet. By doing this you will: 💦 Save water ⛽️ Reduce your CO2 and methane footprint 🐮 Save lives of animals 🩺 Contribute to your health 🧘‍♀️ Spend this day mindfully Have a lovely World Vegetarian Day 😋🍎🍏 Yours, Valerie #worldvegetarianday #worldvegetarianday2024 #vegetarianday #worldvegetarian #vegetarianday #vegetarianism #vegetarianlifestyle #vegetariandiet #vegetariandietitian #vegetarianamsterdam vegetarischvoedingsadvies #dietistamsterdam #vegetarischevoeding #vegetarischerecepten
SAFE CALORIE DEFICIT What is a safe calorie defi SAFE CALORIE DEFICIT What is a safe calorie deficit? A calorie deficit occurs when you burn more calories than you consume. As a result, you lose weight. A calorie deficit up to 500 kcal a day is considered safe. With this deficit you have a low risk of developing nutrient deficiencies and compromising you immunity. With a 500 kcal calorie deficit you will lose +/- 500 g of body weight per week. How come? Let’s use some math. One kg of fat = 9000 kcal (because 1 g of fat delivers 9 kcal). But there is water in-between fat cells. So, in order to lose 1 kg body mass you actually need to burn not 9.000 but 7.000 calories. This 1 kg will contain both fat and intracellular water. If every day you consume 500 kcal less than you need, in 7-days streak you will build up a deficit of 3500 kcal. Which means you will lose +/- 500 g of body weight. Do you find this math interesting? #losingweight #healthyweight #healthylosingweight #calories #fat #bodyfat #caloriedeficit #weightlossdiet #registereddietitian #plantbaseddietitian #healthandfitness #healthandwellbeing #wellbeing #healthyhabits
IS EATING LATE IN THE EVENING A BAD IDEA? The ti IS EATING LATE IN THE EVENING A BAD IDEA? The timing of meals is an emerging field of studies. Observational studies suggest a possible negative effect of late eating on cardiometabolic health and an association with obesity, but clinical studies are too limited and varied to draw conclusions. SO: Although popular wisdom says that you better shouldn’t eat at night, scientific research still can’t say whether this is so. AND, sometimes, it is better to eat late than not to eat at home. Hunger is a notorious sleep disruptor! Of course, ideally, it is better to eat a few hours before going to bed so that the food has time to travel to the bottom of the digestive tract (else you might have heartburn or other discomfort feelings when you lay in bed). In practice, however, you don’t always have the luxury to eat at perfect times. In that case stay rested: no major health harm is done by late meals. Any plans tonight 😉? #nutritionfacts #registeredvegetariandietitian #registeredvegandietitian #vegetariandietitian #dietitianamsterdam #plantbaseddietitian #vegandietitian #veganamsterdam #fridaynight #healthylifestyle #healthandwellness #wellness #balance #latedinner #latemeal #perfecthealth #chrononutrition #scienceandfood #voedingsadvies #voedingsadviesamsterdam #gezondevoeding #voedingweetjes #healthymealplans
Food & Relationships Today I am starting a new r Food & Relationships Today I am starting a new rubric: Food & Relationship. Because food is always about a relationship: with your parents, with your child, with you partner, your friends, your colleagues, and of course yourself. Do you agree? Let’s start with a romantic relationship. Often food plays an important role already in the beginning of a romantic relationship, as first dates as a rule happen in a restaurant/bar. Eating out with someone you don’t know very well can give a good insight into someone’s habits and preferences. When a couple moves in together, it is often the case that one (usually a woman in a hetero relationship) or both partners gain weight. That is because one partner starts to eat significantly more (as much as the other partner). Or because the couple keeps going in a “celebratory” modus and eats/drinks more than they should. When I met my husband, we used to go out for dinners A LOT. We definitely had a lot of wine wine fun. Going out for a dinner just the two of us is now a luxury. Half-jokingly I used to say that if you want to marry a serious guy, you should know how to cook. Well, in my case my skills definitely played a role. My food is just so good that once you eat it, you are hooked forever😉 My husband sincerely misses my food when he travels. And that’s a great compliment to my heart. And, he never forgets to say Thank you, and he cleans the kitchen 😊 #foodrelationship #healthyrelationship #coupleeating #whatadietitianeats #healthyhabits #healthandwellness #homefood #eatingathome #eatingout #soulfood
GF COTTAGE CHEESE PANCAKES RECIPE Easy, quick, d GF COTTAGE CHEESE PANCAKES RECIPE Easy, quick, delicious and rich in protein! 🥞 Ingredients (+/- 15 pancakes): 2 ripe bananas 2 eggs 200 g cottage cheese 1 tsp cream of tartar or baking powder 1/2 tsp baking soda 6-7 tbsp rice flour (sub with oat flour or just a regular all-purpose flour if gluten is not a problem) A/N oil for baking 🥞 Method 1. Blend or mash all the ingredients. 2. Heat oil in a skillet over a medium-high heat and add 2 tbsp of batter at a time to make pancakes. 3. Cook until the bottom is set. Flip over and cook for another +\- 2 mins. Keep warm till you make the rest of the pancakes. Serve the pancakes with the toppings of your choice (I like coconut yogurt and fresh berries). #cottagecheese #cottagecheesepancakes #cottagecheesepancakesrecipe #pancakesrecipe #proteinrichpancakes #vegetarianprotein #vegetariandiet #vegetariandietitian #healthyrecipes #healthymealplan #healthyweightloss #plantbasedmealplan #voedingsadvies #gezondepannenkoeken
Back to school again! Never too late to study! D Back to school again! Never too late to study! Do you agree? #backtoschool #1stseptember #studentlife #foodforthought #vrijeuniversiteitamsterdam #lifeafter #mentalhealth
HEALTH BENEFITS OF BITTER VEGETABLES 🥦 Most o HEALTH BENEFITS OF BITTER VEGETABLES 🥦 Most of the bitter foods come from Brassicaceae family (previously termed Cruciferae, also known as the mustard family) and include broccoli, kale, brussels sprouts, rape, cauliflower, and turnip. Here is why regularly eating bitter veggies is healthy: 🥬 Brassica vegetables are a good source of vitamin C, calcium, magnesium and compounds of vitamins A & E, as well as dietary fiber. 🥙 Bitter-tasting foods have been used for millennia as a digestive aid. They seem to promote digestion and to improve gut microbiome. 💚 Bitter vegetables can prevent oxidative stress and Inflammation. 🤷‍♀️ Bitter vegetables seem to have cancer-preventive effects (I am very cautious about this claim, however). 👩‍🔬Studies show that strong-tasting brassica vegetables seem to improve glucose sensitivity with all the positive consequences. 💜My fav bitte veg is radicchio! Do you eat bitters? Which is your fav? I am very curious! #bitters #bittervegetables #radicchio ##nutritionfacts #digestion #brassica #plantbaseddietitian #registereddietitian #rddietitian #dietitianamsterdam #nutritionistamsterdam #voedingsadviesbegan #voedingsadvies #gezondevoeding
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