Ladies & Gents. Fitness freaks and soon to be Arnolds! This post marks the next article by Angel Chan, a very successful Certified Nutritionist, Pilates International master trainer and Pilates/Yoga/Aerial Celebrity Trainer based in Bangkok. She luckily agreed to share some of her experience here with us and I am already looking forward to further posts and findings. If you like what you read shout out in the comments and follow Angel Chan on Instagram and Facebook!
Eating Clean (Part 1)
January 2016 is coming to the end, how’s your New Year revolution going? Or you still haven’t set one up yet? For those who haven’t set up one yet, is still not too late to set it! For those who set one up already, check it out and see if you are on track. I am sure many of you set their New Year revolution to eat clean this year. Well, being healthy and fit are the trend, right? A lot of people mix up “eating clean” with “on diet”, they are totally different subject. I do not suggest anybody to go “on diet” because once you go “on” diet, one day you will be off. And usually people who go “on diet” will get fatter deal to fall into “Yoyo” effect.
For me, eating clean, eating healthy, choose good and nutrient food to eat are the way to help us stay healthy and fit. View a clean eating plan a premium fuelling for the body that features nutrient dense, portion-controlled, antioxidant-rich foods and meals free of additives and potential toxins. Clean eating generally refers to how a food is produced. It’s about the path from where it originates to your plate. Clean eating isn’t so much a diet as it s a lifestyle that zooms in on pushing out bad foods and slipping in as many nutrient-dense wholesome foods as possible. Eating clean is giving your body what it needs to thrive. It’s about getting away from ‘fake foods’ and embracing real ones. When we switch to eating clean, we refresh our eating habits and eat without limiting major food groups or even counting calories. We’ll not only ward off disease by eating this way, but we lose weight and de-bloat, making ourselves feel comfortable in our body, and look the way we were meant to. Here are some tips for you to get on “Eating Clean”, I am going to stay with you in this topic for next 3 weeks to make sure you have enough tools to get on a “Eating Clean” habbit.
1. Bring Crabs Back Yes, Carbs are not a villain! Eating clean doesn’t mean you have to give up Carbs. Your body needs all 3 – carbs, protein and fat – to survive and thrive. Carbs already have a bad reputation! And yes, most packaged high-sugar foods are carbohydrate-dense, but Carbs are just as important to your body function as the other macronutrients, protein and fat. Your brain loves carbohydrates, and can’t even function without it. Your brain loves whole grains like brown rice and quinoa, legumes, vegetables, fruits. They are not only clean sources of carbohydrates, but also carry fiber, vitamins and minerals.
2. Eat all you can and load up your plate I am not cheating you or ask you to cheat yourself! Eating clean allows you to eat more food, not less. The difference is you are able to eat more and still maintain / lose weight because you are making more mindful, educated and informed food choices. Eating clean isn’t some kind of fad diet that eliminates major food groups; instead, it provides you with the tools to make better decisions within those food groups. When we eat clean, there are no ‘cheat meals’ when we want a treat. You can, in fact, enjoy celebrations in moderation.
3. Stay away from low-quality “Power” Bars You may equate eating clean with those purportedly wholesome power bars, but they may be doing you more harm than good. Most power bars are filled with sugar and poor-quality ingredients like isolated soy protein and chemical additives. If you are not sure, choose a handful of nuts and a piece of fruit instead.
4. Be vegetarian at least once a week Try going meatless one day per week, doesn’t need to be Monday, choose a day that you feel comfortable with. Plant-based foods are often less processed than meat and offer an abundance of nutrients. Beans, nuts, seeds, tofu, whole grains like quinoa and buckwheat, offer a great source of protein.
5. No Fried foods All fried foods including deep fried and pan fried are high in bad fats and calories and contain zero nutritional value. Look for steamed, broiled, baked, grilled., poached or roasted food.
6. Balance your plate Your plate will be key to lasting clean eating. Every plate should have the balance of fresh vegetables, fruits, lean meats, healthy fats. Change the proportion of fresh to packaged and clean eating becomes an elusive goal.
7. Learn to read the labels I think I did mention something like this in one of my past articles; if you can’t read it, don’t eat it! Nothing complex, because chances are it is added to artificially preserve the food or sweeten it. When we eat clean, we aim to eat real food sources. Go straight to the ingredient list instead of the Marketing wording on the packaging, make your own judgements. Sometimes, the labelled says “healthy and gluten free”, but it add in artificial sweeteners, food colourings, and preservatives, and sodium.
8. Choose the simple one The more the ingredients, the more it proceeded. Keep it simple, shop for groceries with less ingredients, I will say not more than 6. For example, when you buy oatmeal, it can be loaded with all sorts of other sweeteners and preservatives. There is no reason to buy oats that are made of anything more than ‘just oats’. Some so call ‘healthy foods’ are made up of millions of ingredients. So keep it simple and select the real food.
9. Focus on what you choose, not what you give up Rather than thinking about what you’re missing out on, start by adding more real, nutrient-dense whole foods to your diet and making small changes to the ingredients you use regularly. If you like pasta, replace white, refined pasta with whole grain. Choose side salad instead of fries if you are at a fast food place.
10. Eat protein in every meal Protein helps to build and repair muscles; it also helps keeps us full and satisfied. For many people, incorporating protein at dinner and lunch is not going to be any issue. For breakfast, sometimes is a bit challenging, try unsweetened Greek yogurt, eggs, or almond butter spread on whole grain toast with banana and cinnamon. Space the protein you eat throughout the day to keep your body strong.
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