4 Tips For Clean Eating

By Paul Scicluna

I'm sure you have heard of the term "Clean Eating" as it has been doing the rounds for some time now. You can find everything from clean eating blogs right through to clean eating magazines. A question I get asked a lot is "what exactly is clean eating?"

Well to me, to eat clean isn't just about eating it's more to do with a lifestyle change, not some fad diet or a hopeful quick fix.

Many of the authors and bloggers of clean eating may have different views or opinions, however the founding principles of the clean eating way of life are the same. So read on as below are 4 tips that you can use to incorporate a clean diet into your life.

1. Processed Foods

Probably the foundation principle of the clean eating way of life is to remove processed and pre-packaged food and drink items from your life. Whether your reasons for wanting to eat clean are to improve your health and wellbeing or weight loss, ditching the processed foods and drinks will be essential.

The reason for this is that to have a clean diet means to eat from mother natures table - the fresher the food items the better. This means that you will be consuming less artificial colours, flavors, preservatives, emulsifiers, enhancers and other additives. So this can only be a good thing not only for your health but also for your weight loss efforts.

2. Local Foods

As previously mentioned, clean eating means to be eating more fresh foods and minimal to no processed foods. So what about pesticides? Buying organic is not affordable for everyone, but the non-organic options are generally grown with pesticides and other potentially harmful chemicals, many of which have been shown to cause havoc with hormones. Below is a list of the most heavily sprayed fruits and vegetables so if you can buy these organic then that's better than nothing:

Apples, Celery, Cherries, Tomatoes, Cucumbers, Grapes, Hot Peppers, Peaches, Potatoes, Spinach, Strawberries, Bell Peppers or Capsicum.

So incorporate these foods into your clean eating recipes.

I always recommend being locally grown and in season. The reason for this is anything local will be fresher as it doesn't have to come from the other side of the world. Also we are actually meant to eat in season as well. Apples for example don't grow all year round, so they are coming from far away lands and who knows how long they are stored for. I've been told that some apples can be up to 12 months old when you buy them.

The result is that the nutritional value of these items will be significantly less. So why pay for something when you're not even going to reap the full benefits? If you're going to eat clean then you may as well do it right.

Therefore buying locally grown and in season is always best and if you can buy organic.

3. Portion Size

Eating smaller portioned meals more frequently throughout the day is a much healthier option compared to the old standard of the 3 larger meals a day.

Having hours pass in between meals brings on energy peaks and troughs due to blood sugar fluctuations. It has also been shown to slow down your metabolism which is not good if you are trying to lose weight. This can also cause people to snack on bad foods and overeat as well.

Eating 4 - 6 smaller portioned meals more frequently throughout your day is actually quite easy. Just plan out what your healthy meals will be and prepare them and take them with you. This way you won't be tempted to snack on bad foods or drinks.

4. Simplify

Have you ever noticed how large some ingredients are on packaged foods? Yes isn't it ridiculous. Most of the time you have no idea what these ingredients are anyway, as they are either massive words that you can't pronounce or it's just a code... like you were just meant to know what that code meant.

Have you ever wondered why an orange doesn't have an ingredient list? That's right, it has over 4,000 phytonutrients (plant nutrients) yet there is not ingredient list. So what does that say for the so called processed foods? And that includes "natural health" foods in that list as well. The fewer ingredients the better.

To eat clean doesn't have to be a chore, it's actually quite simple. Eat mainly unprocessed foods and drinks will do wonders for your body not to mention for your weight loss efforts if that is what you are aiming for.

To great health,

Paul

For more helpful tips and information to accelerate your health to a totally new and vibrant level go to http://ultimatebodytransformation.net/

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Paul Scicluna:
No. 1 International Best Selling Author, and Health, Fitness and Weight Loss Expert

5 Tips on How to Eat Healthy

By Paul Scicluna

 
 

In over 20 years of research on the health industry, it irritates me that there is still a lack of right education to help people on how to eat healthy. Approximately 2.8 million people globally are dying each year from being overweight or obese. This is just shocking.

And still to this day, organizations are continually producing and promoting fat laden and unhealthy foods for profits. Don’t become another statistic. That’s why today I want to share with you 5 tips on how to eat healthy. Incorporate these into your daily routine so help yourself become healthier and minimize dis-ease.

1) Eat Whole Foods

Processed and refined grains such as bread, rice, cereal, pasta, pastries and other foods made with white flour have a high glycemic index, low amounts of fiber, and lack vitamins and minerals. Make the switch to whole foods. You will then start to see the benefits of eating healthy.

Whole foods are complete, meaning they haven’t been unprocessed or unrefined. Whole foods do not contain added ingredients such as sugar, salt, fat, food dyes, flavors, artificial ingredients, fillers and so forth. 

Examples of whole foods are fruits, vegetables, nuts, wholegrains, seeds and eggs. Do yourself a favor – for healthy meals incorporate more whole foods and watch your health and vitality return.

2) Limit Soft Drinks and Sodas

Soft drinks and sodas are nutritionally dead and contain plenty of calories. At about 150 calories per 12 ounce serving (340 ml), that’s an extra pound you’ll gain about every 3 weeks if you drink just one can of soft drink each day!

Eliminate soft drinks and sodas so you don’t pack on the calories – these are far from being healthy drinks! Plus, you’ll be healthier for it.

Sodium benzoate is one of the main preservatives in soft drinks as well as many other things. It has been the subject of concern about cancer for some time. It’s been shown in studies to be a carcinogenic substance.

Professor Peter Piper, a professor of molecular biology and biotechnology at Sheffield University, in 2007 said “These chemicals have the ability to cause severe damage to DNA in the mitochondria to the point that they totally inactivate it: they knock it out altogether. The mitochondria consumes the oxygen to give you energy and if you damage it – as happens in a number if diseased states – then the cell starts to malfunction very seriously. There is a whole array of diseases that are now being tied to damage to this DNA – Parkinson’s and quite a lot of neuro-degenerative diseases, but above all the whole process of aging. The food industry will say these compounds have been tested and they are completely safe. By the criteria of modern safety testing, the safety tests were inadequate. Like all things, safety testing moves forward and you can conduct a much more rigorous safety test than you could 50 years ago.”

3) Eat More Green Leafy Vegetables

 
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In the words of Popeye, "I'm strong to the finish when I eats me spinach.” This is so true. Not only spinach but green leafy vegetables in general are awesome for great health. The color green is actually associated with life, vitality and renewal. The benefits of eating healthy with green vegetables are enormous!

Green leafy vegetables are among the most nutrient dense foods available and low in calories. Greens are high in iron, magnesium, calcium, potassium, phosphorous, zinc, vitamins A, C, E, K, folate, chlorophyll, enzymes and many other phyto-chemicals and micro-nutrients. Greens are really so great to help support your inner ecosystem.

So when you’re making healthy meals don’t forget your greens!

4) Know Where Calories Come From

While you don't necessarily need to do daily calorie counts, keep a diary of what you eat for a week so you can see where the calories are coming from. Are you overweight because of the calories you get from a “midnight” snack or a treat of sweets? Or maybe the portion sizes are too large?

If you know where your calories are coming from, you will know where to make changes and where you need to cut back to eat healthy. Focus on having whole foods, which will contain far fewer calories but are nutrient dense, meaning that they are supplying your body with a good range of vitamins, minerals, enzymes and anti-oxidants.

 
 

5) Learn About Carbs

Yes, there are good carbohydrates and bad carbohydrates. And once you know how to eat healthy with carbs you will see benefits.

Whilst it’s a good idea to avoid foods such as bread and pasta, and beverages sweetened with sugar, other carbs should be part of a balanced diet. Everyone needs carbs in their diet – but the good carbs though. Foods to include in your healthy meals with good carbohydrates include fruits, vegetables, beans and lentils to name a few.

If you are going to have breads then make sure it’s wholegrain or rye as they are much better options. Remember that carbohydrates are processed by the body and turned into glucose (sugar) for energy. If you are having too many carbs and not burning them off, then all that extra glucose (sugar) just ends up in your fat stores.

So remember these 5 tips on how to eat healthy. Incorporate them into your daily routine to start seeing the health benefits. Break the bad habits to bring in the good habits.

If you need a personalized one-to-one chat with me about a concern with your current health condition, then please take action NOW and find out more HERE.

7 Food Tips To Improve Kids Health So They Don’t Become Another Statistic

By Paul Scicluna

It’s shocking that 1 out of every 3 children overweight or obese. So one of the most important steps you can take to ensure great health of your child is to create healthy food habits from the onset. Make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn from your example. So their health truly is in your hands.

Here are 7 food tips to improve kids health:

1. Keep healthy food at hand.

Generally, children will eat what's readily available. Keep fruit in a bowl on the kitchen table and not in the back of the fridge. Your child can only choose foods that you stock in the house, by limiting junk food you will teach your child how to choose healthier foods.

2. Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports, academics and hobbies to influence them to eat healthy. Let your children know that green vegetables are great for their muscles and gives them strength for their sports and academic performance, the antioxidants in fruits and vegetables not only add luster to skin and hair, but they protect them on many levels, and the carbs in whole grains will give them energy to play.

3. Praise healthy choices.

Creating healthy kids is as simple as giving them a proud smile and tell them how smart they are when they choose healthy foods. Emotional connections to foods start from when we introduce solids to our children, especially if they are told things like eat this and you’ll grow up to be strong like daddy. Or, be a good boy or girl and eat this or that. So provide kids with positive reinforcement!

4. Don't nag about unhealthy choices.

Your children will be surrounded by other parents’ children at school who have packed them an unhealthy, sometimes fat-laden lunch and snacks. You will hear about it from your children! If your children want these bad foods, create a healthier option.

Our wickedly delicious and healthy Chocolate Truffle Balls (alcohol free), get the recipe  here .

Our wickedly delicious and healthy Chocolate Truffle Balls (alcohol free), get the recipe here.

Healthy snacks for kids could include, making your own muesli bars with healthy ingredients rather than processed foods and sugar. Make your own raw chocolate brownies – the other children will be envious! Make chunky roasted potato wedges baked in the oven with good extra virgin olive oil and spices instead of buying deep fried chips where you don’t know what oils or additives they’ve used. Or, if your child wants sweets or lollies, have fresh or dried fruit on hand or some home-made treats with raw honey or raw chocolate buds in them. This way they are still eating healthy but don’t feel left out.

5. Never use food as a reward.

Although you want your kids to eat healthy, by doing this it could create weight problems in later life. Instead, reward your children with something physical and fun like a trip to the park, fun-park or movies.

6. Sit down to family meals.

If this isn't a tradition in your home, it should be. Research shows that children who eat meals at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Make it a habit!

7. Prepare plates in the kitchen before serving.

Whilst having healthy meals for kids is critical, I believe that portion sizes is contributing to making children, let alone adults overweight and obese. When you’re in the kitchen, you can put healthy portions of each item on everyone's plate. Your children will learn to recognize correct portion sizes.  Too often people go for seconds and even thirds just because the food is right there in front of them.

And here’s a bonus tip...

8. Get your kids to help you in the kitchen.

I have nieces and nephews, so I know how many kids generally hate vegetables. However, I can educate them to eat healthy by making it fun in the kitchen. This way, they’ll be more willing to learn. I have my standard recipe for a simple green smoothie which is packed full of nutritious spinach and fruits. So, just by telling them we’re going to make a Green Monster Smoothie, they get excited and eagerly put on their chef’s costumes to help – and learn.

By implementing some if not all of these tips you’ll be improving kids health so that they don’t become another statistic; it’ll set their future up to be a healthier one. After a couple of weeks, these new behaviors will become a healthier pattern in their lives that they will carry and use in their future.

For more healthy meal ideas that you and your kids will love click HERE.




Discover why unhealthy foods in the office is lowering staff productivity and potentially your company’s profits.

Written By Paul Scicluna

How many of you have gone to a work meeting, conference, seminar or training event where it’s been catered for? I’d say 99.9% of you have – I know I’ve been to plenty!

Now let’s have a think about what foods you get when you’re there...

Muffins, cakes, biscuits, donuts, sausage rolls, pies, deep fried foods, lollies, chocolates, chips, pastries, some sandwiches, pizza - sound familiar? Well out of that list, how many of those would be healthy food? It’s not rocket science, most of them are unhealthy foods and foods to avoid. Why?

Most of them contain preservatives, flavorings, colorings, additives, sugars or even chemical sweeteners, and harmful chemicals, let alone animal by-products. I don’t know about you but this isn’t making my mouth water!

What some of these can do to you is give you an initial energy spike, but then within a short time frame you hit an energy low. So then you’re brain function decreases and your ability to think is hampered due to your tiredness. So as a boss I’d want to get the most out of my staff, so giving them lifeless, energy sucking foods isn’t going to help propel your department or company.

Let’s think about it, most people spend a lot of time at work - some people up to 16 hours a day, or even more! So having a healthy lifestyle includes your work life too.

It really is easy to provide staff with healthy snacks for work, healthy lunches, healthy dinners or whatever it may be. At the end of the day if you get your staff to eat healthy and provide them with healthy options their cognitive function as well as energy levels will improve. This is a win for your company as they’ll be more productive.

I know that lots of workers look forward to a treat and that gets them excited. And as a boss or manager you want your employees to be EXCITED and engaged at work! So, I’m not saying to completely rule out the treats, but to incorporate mainly healthy meal options.

Now this could include:

1.     Fresh fruit platter

2.    Dried fruits and nuts

3.    A range of sandwiches or wraps, preferably with sourdough, brown or wholemeal bread

4.    Quiches

5.    Salads, but include a bit more interesting ones that are colorful and appealing to the eye

By simply incorporating these easy healthy meals options, you’ll have more productive staff.

So if you’re a manager or even an employee, make a point in requesting more healthy food options. Who knows, if you’re department is seen to be performing exceptionally you might get a good bonus, or pay rise or be acknowledged for great work – of course, I can’t guarantee that! But imagine if that were to happen...

For more healthy meal ideas click here.