Trainer » Eating healthy

4 Clean Eating Mistakes That You’re Probably Making

Valentine Oliver — Wed, 24 Feb 2016 11:21:25 +0000

Clean eating is simply about eating more of the best and healthiest options in each of the food groups and eating less of the unhealthy ones. A clean eating diet would involve whole foods like vegetables, fruits and whole grains, plus healthy fats and protein.
Clean eating is supposed to be a lifestyle and not just something you do for a week or month long. And though you’ve made a decision to eat clean, there are still mistakes you might be making.
Here are 4 of these common mistakes.

1. Being inconsistent

Correct me if I’m wrong, but the only reason why you’ve chosen to eat clean is because you expect to see results at the end of the day. In fact, apart from clean eating, every other thing we do is because we expect to see an end result.
The blunt truth is that eating clean can only pay off when it’s consistent. So being inconsistent is just a waste of your time. And unfortunately inconsistency is one of the most commonly made mistakes. So it’s either you’re in or you’re out.

2. Eating Too Fast

The fact that you’re eating clean doesn’t mean that you’re now above every diet rule. Even though you’re now eating a diet full of healthy fats and protein, fruits and whole grains you still need to follow the basic rule of eating slowly. When you eat fast, you don’t allow your appetite to catch up with your brain and this is what often leads to overeating. If you slowed down in chewing for at least for about 20 seconds before swallowing, you’d greatly minimize the number of calories you consume per meal.

3. Eating too much whole wheat

Eating a lot of whole wheat would make sense to a lot of people since it’s a favourite healthy food. But dietitians have discovered this to be one of the biggest clean eating mistakes you can ever make. People tend to misunderstand whole grains for whole wheat foods. Dietitians emphasize the distinction between the two— eating more whole wheat, often marketed as multigrain, stone ground or honey wheat, does not necessarily guarantee a healthier whole grain product.

4. Focusing too much on one “clean” trend
Like said earlier, clean eating is more of a lifestyle. So sticking to just one clean trend and ignoring all other healthy habits would not help you in any way. So if for example you love making smoothie every morning. This can often backfire when too much juice, honey and other natural sweeteners are consumed each day. So you may be increasing your fruit and vegetable intake, but may also be increasing your calories much more than you realize.

Conclusion
Now that you know the mistakes that you’ve been making, the time to start correcting them is now. And always remember: Consistency is the key to a healthy life.

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5 Delicious Recipes Made With Healthy Fat

Valentine Oliver — Tue, 26 Jan 2016 18:00:27 +0000

The issue of fat consumption has been misunderstood so much by so many people. They tend to think that all fats are bad. So they advise others to completely stay away from fat.

The truth is that your body needs healthy fat too just like it needs other nutrients. Our brain and hearts especially, need fats to be able to function well.

Fat helps make your food taste better. The three best healthy fats you could ever find are grass-fed cultured butter, avocado oil and MCT oil.

Here are 5 awesome recipes you could prepare with these fats.

1. Paleo Charred Lemon Skirt Steak Salad (avocado oil)

This recipe is very simple to prepare, but yet has a very unique taste. The charred lemon dressing works as both a dressing for the salad and a marinade for the steak. The avocado oil allows the lemony flavor to shine through. All you need for this recipe is some skirt steak, some avocados and some charred lemon.

2. High-Protein Gluten- Free Cornbread (avocado oil)

This recipe is simply healthy for you. Not only does it have a lot of protein because of the presence of cottage cheese and buttermilk, it also has two cups of veggies and no wheat. Instead of using the typically peanut oil for your corn bread, replace it with avocado oil to add more moisture. Instead of using gluten, you can use a high-fiber coconut. This recipe is high on protein, fiber and healthy fats, which can all work together in helping you feel full for a longer while and burn more calories in the process.

3. Paleo chimichurri chicken (MCT oil)

Chimichurri is a great sauce for grilled meat or chicken. With oil, garlic, lemon and herbs. But instead of any other oil, use MCT oil or avocado oil instead. This is just an easy way to pack more fresh herbs into your diet. You could use nearly any herb, from parsley to purslane. This sauce acts as a marinade for the raw chicken, and you could use the MCT oil as dip for the cooked meat.

4. Paleo, Gluten- and Grain- Free Cookie-Dough Truffles (cultured butter)

This recipe is totally gluten and grain free, but has enough healthy fat in it. The cultured butter helps gives the dough its creaminess and keeps the chocolate coating from being too firm to sink your teeth into.

There’s no baking involved, so all you need to do is rolling and dipping.

5. Paleo Cobbler Baked Apples (cultured buttered)

Baked apples are one of the best desserts ever invented. Sprucing them up with a quick cobbler topping gives them a better crunch and flavor with the help of some cultured butter. This desert is high in fiber content and is a perfect alternative to a heavy apple pie or cobbler.

Conclusion

There are so many other ways that you can add healthy fats to your weekly diet. Try to prepare these recipes at least once a week for your family.

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7 High-Fiber Foods For Weight Loss

Valentine Oliver — Thu, 21 Jan 2016 00:00:39 +0000

Apart from reducing the risk of stroke, hypertension and heart disease, fiber is also one of the foods you should embrace if you want to reach your weight loss goals. Fiber forms a gel in your stomach and slows digestion, causing your body to expend more calories trying to break it down. Slow digestion also helps lower cholesterol and blood glucose levels. Fiber also keeps you full for a longer period of time, thereby regulating your appetite.

Unfortunately, fiber consumption all over the world is currently at an all-time low. People probably don’t see the importance of this food or they just don’t know where to find it in abundance. Well, here are 7 foods that are really rich in fiber that you need to eat at least once every day.

1. Whole-grain oatmeal

One of the best sources of fiber is whole-grain oatmeal. A cup of cooked oatmeal contains 4 grams of fat-burning fiber. You can indulge yourself in a breakfast of oatmeal and tablespoon of honey and ensure that you burn a considerable amount of calories throughout the day. It also helps you deal with cravings, because it’ll help keep you full through the day.

2. Avocados

This green colored fruit contains about 13.4 grams of fiber. Meaning each half contains about 6.7 grams of fiber. Avocado is a fruit so it’s better served raw. It also contains a lot of vitamins and healthy fats good for your heart. This food is one of the best breakfasts to indulge in. It’ll help kick your metabolism into gear.

3. Pears

A medium sized pear contains about 5.5 grams of fiber and because it’s a fruit, it’s better to just have it raw. You should have a healthy snack of pear when you feel like eating something, instead of indulging in junk foods.

4. Berries

Raspberries, strawberries and blackberries are all fruits that have a relatively high amount of fiber content. A cup of berries has about 7-8 grams of fiber. These fruits are also high in vitamins and healthy for your brain and heart.

5. Peas

Peas are simply one nature’s best gifts to mankind. Not only are they rich in protein and omega-3, they are also very rich in protein. Adding peas to your meals is a great way to add nutrients to what you eat. The Fiber content is about 8.8 grams per cup.

6. Beans

You’ve probably heard about how beans are such a great food but if you need another reason why you should eat more beans, here it is: Beans are hands down the best food for weight loss. Not only are they high on protein content, they also contain a whopping 15 grams of fiber each cup. These two nutrients combined together ensure that your body burn as much calories as possible and also keeps you full through the day.

7. Lentils

These legumes are very essential for your body’s health. They take a little time to prepare in the kitchen and have a slight meaty taste. They can be used to prepare meals in different ways. They’re a great source of fiber since they contain about 16 grams of fiber per cup.

Conclusion

You need to be careful of the amount of fiber you consume in a day. There are consequences for eating little fiber just as there are also side effects if you eat too much of it. Then the question now becomes, “what amount of fiber is okay?” Well the recommended amount of fiber per day is about 38 grams and for women it’s 25 grams. And if you’re over 50, you should probably consume less.

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4 Unhealthy Ways To Eat Healthy Food

Valentine Oliver — Mon, 18 Jan 2016 00:00:50 +0000

Sometimes, healthy nutrition is not only about what you eat, but also has a lot to do with how you prepare what you eat. Most people make the wrong choices in how they prepare their food and thus, even though they try to eat as much healthy food as possible, they may not benefit fully from these foods. Here are 4 healthy foods and the common mistakes you might be making in preparing or eating them:

1. Vegetables

One the biggest mistakes you can make before eating your vegetables is by microwaving or boiling them. If you want them warm, the best way to prepare them is by steaming.
Steaming unlike other cooking methods helps retain the nutrients that we all need. Cancer-fighting nutrients are found in most vegetables like broccoli, cauliflower, etc.

A plant compound called Sulforaphane is what helps your body fight against cancer and it needs an enzyme called myrosinase to help release it, but most cooking methods apart from steaming destroy this enzyme.

2. Strawberries

If you always slice your strawberries before eating them, you might need to stop that. It is advisable to eat them whole. A research done in 2011 showed that whole straw berries contain 8 to 12 percent more vitamin C than the cut fruits. This is simply because vitamin C begins to break down immediately it’s exposed to light and oxygen. Also, cool temperatures help retain vitamin C.

3. Wine

Keeping your wine bottle open and exposed reduces its benefits for your health. Wine has benefits which include decreasing depression, increasing testosterone and a improving heart health. But when exposed, these benefits are greatly reduced.

4. Tomatoes

Tomatoes are better when you eat them after they’ve been heated up than when served raw. People often assume that since they’re vegetables, serving them raw is the best choice. This is however not true.

Tomatoes have been said by experts to be very helpful in fighting prostate cancer, lowering risk of stroke in men and preserving brain power with age. This is because of they have a high level of lycopene. Heating tomatoes will significantly increase their lycopene levels. And for an even bigger boost, cook tomatoes with olive oil.

Conclusion

As said earlier, eating the right foods isn’t enough. You need to know how to actually prepare your food well in order to benefit fully from it’s nutrients. And this is why you need to start preparing your food yourself. It’s better and healthier that way.

A professional fitness instructor will help guide your eating and nutrition habits better, and if you’re looking to hire one, we would be glad to recommend a fully licensed trainer you can trust. Please get in touch with us at:

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5 Foods You Shouldn’t Eat If You’re Planning On Losing Weight

Valentine Oliver — Mon, 30 Nov 2015 06:00:49 +0000

Diet is one of the most important factors to be considered for weight loss and you can very easily ruin your weight loss plan simply by eating the wrong foods, even if you’re not eating very much of them. So if you’re trying to lose weight and get in shape, here are 5 foods you should avoid like the plague:

1. Alcohol

Alcohol contains what you could refer to as empty calories which neither fill you up nor provide any nutrients. Alcohol could also impair your judgement, and a drunk or tipsy individual is much more likely to have a heavy meal when they shouldn’t.
Even worse, according to Dr. Caroline Cederquist, when alcohol is present in your body, it’s considered a toxin that your body wants to get rid of, and becomes your liver’s top priority. When your liver is in hard-core detox mode, it can’t burn fat as efficiently.

The bottom-line is: Skip alcohol altogether if you’re serious about losing weight.

2. Frosting

Inasmuch as frosting from a tub might taste great on cakes and cookies, it’s packed with a lot of problems. It’s one of the only items in the grocery store that still has trans fats, which are terrible for your health and weight. Trans fat raises bad cholesterol, lowers good cholesterol, and causes inflammation, which can lead to belly fat and diseases ranging from heart disease to diabetes. On top of that, tub frosting is loaded with sugar, and high-sugar diets contribute to premature wrinkles.

3. Orange juice

Oranges contains some amount of calories and also some amount of natural fiber but when you drink most types of orange juice, you consume all the calories from those oranges without the natural fruit fibers that fill you up and that could easily add up to your weight.
Another thing is this: Fructose, the natural fruit sugar that makes fruit and fruit juice taste sweet, tricks your body into gaining weight by blunting your body’s ability to recognize when it’s full, says Melissa Rifkin, a registered dietitian at Montefiore Medical Center in New York. This makes you eat more, and increases your risk of developing insulin resistance and diabetes.

4. Sugary cereals

A bowl of Frosted Flakes or Froot Loops sure might taste awesome, but such sugary cereals usually have a high amount of inflammation-causing sugar and gluten content, so always go for low-sugar, gluten-free options.

5. Processed baked foods

Processed baked foods might be so convenient, and somewhat tasty, but if you’re trying to lose weight, then you best steer clear of them. These foods such as pre-packaged doughnuts and cakes will add tons of calories and loads of unwanted sugar to your diet and to make matters worse, they’re not very easy to digest.

Conclusion

Initially, you might find it hard to resist the lure of these foods but it’s the smart thing to do. Though they might be delicious, the effects they could have on your body may cause a lot of havoc to your system and ruin your weight loss efforts.

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