Why Clean Eating And Portion Control Matters?

clean eating_portion control

for download_prcvir

 

What are some essentials you know in eating healthy foods and to keep healthy eating habits? There are some elements that affect our success in maintaining a healthy way of living, keeping fit or losing weight.

With regards to the eating healthy way lifestyle, clean eating and portion control are two factors for us to consider.

Clean eating means eating healthy whole foods while avoiding processed foods and refined sugars.

That is a general goal to strive for. It’s not always possible to eat completely “clean” but if you are getting the majority of your calories from clean sources then you are doing great.

When you eat clean you avoid processed foods so automatically things like fast food and junk food are eliminated from your diet.

If you do eat some processed food don’t fret over it, the idea is to eat lean as much as possible.

healthy eating

Here are some general clean eating tips:

check5Learn to read labels!  Read the nutritional information and ingredients of everything you buy.

check5Choose whole grains when possible. Whole wheat doesn’t necessarily mean whole grain either!  Look for bread, pasta and etc… that are made with 100% whole grains

check5Eat lots of fruits and vegetables.  They are great whole sources of clean calories

check5Prepare more of your own meals. Don’t eat out as much or buy microwaveable type meals.  These meals even when “healthy”, can be loaded with things like sodium.

check5Choose lean meats when cooking.  Eating meat is fine and the protein will help build muscle and make you feel full.

check5Chicken and fish are great meat choices.

check5Avoid processed meats like bologna or hot dogs.

check5Replace junk food with unsalted or lightly salted whole nuts.

check5Check out the internet for great clean recipes.  Keep a list!

check5Don’t fret over falling off the wagon, even grant yourself a cheat day every now and then.

check5Eating clean while you were out can be tough but more restaurants are offering clean menu items. A Salad can be a good choice, but if you are really hungry you might need to add some protein!

check5Start as soon as possible!

portion control

Eating clean is a great way to make sure you not only lose weight but you are overall healthy.

It isn’t necessarily an easy transition and you don’t have to try and turn on a switch and do it overnight.

If you are committed to losing weight and being healthy, clean up your diet.

How to Eat Your Fruits?

1. First, eat whatever is in season till you are satisfied. Wait ten minutes and treat yourself to 7-10 medium sized dates, wait 10 minutes and eat a stalk of celery or a leaf or 2 of plain lettuce.

2. Try to stay calm and immobile as much as possible after eating sitting upright for 10-15 minutes. Although laughter does aid with digestion, of course when undertaken in moderation.

3. Do not eat acid fruits except for tomatoes after 2 pm on any occasion, not even their juices. They are best assimilated in the earlier part of the day.

4. Wash all fruits thoroughly, plain dish-washing liquid may suffice, but be careful to not have them sitting in the soapy water so long as to absorb the suds, wash briskly and rinse right away. Then immerse or soak in drinking water to ensure that you don’t consume tap water. Of course, this is not necessary for bananas.

5. Do not store fruits in the fridge or where they are covered, let them breathe as much as possible.

6. Limit yourself to 5 oranges a day, if need be for that many and let your taste buds judge for you.

healthy colon

How to Eat Your Vegetables?

1. Rinse your leafy vegetables under cold running water and re-rinse with drinking water.

2. Don’t use soap to wash them because by nature they will absorb the suds which you might end up ingesting.

3. Store them in a clean plastic bag that you should pick up from the stores where you purchase them fresh.

4. Leave a little breathing space for the leaves by not sealing the bag shut.

5. Keep them in the fridge and pull out say 20-30 minutes before use.

6. For root vegetables, all they need is the brief rinse and peeling before they are cooked in drinking water without salt.

7. Vegetables are best saved for night times, although they are powerful cleansers.

They are not as proactive as fruit and thus would give you a much calmer sleep, not unless you have done a fast of a few to several days and are breaking it with fruit.

8. Try to consume leafy veggies within 5-7 days after purchasing them from the store.

Food or Diet

Some people say that “there is no such thing as a “good food” or “bad food“, just “bad diets“.

Usually, after that, they say something about another kind of low-fat, balanced diet which will let you reach your 100′ birthday in good health.

Most of this “wonder diets” became sooner or later another dietetics mistake and are replaced by new ones, which, after some time, are also replaced, because of the new revelations in the dietetics.

And so it goes on and on, making people who want to live healthy life more and more frustrated, but still believing that the most important thing is not what lands on their plate, but the amount of it.

Today, when there are so many kinds of food on the market, we should not only care about the calories but also look carefully at what we are actually eating.

Difference between organic, conventional and genetically modified food

We all know that organic food is healthy, conventional food is accessible and genetically modified food can be the solution to the food problems around the world.

But when asked for details, only a few people can answer precisely what this is all about.

Organic food is produced using ecological methods of farming. That means no pesticides or fertilizers with synthetic ingredients for the plants and no growth hormones and antibiotics for the animals.

When you buy certified organic food, you can be sure that all of the above won’t land in your stomach and affect your organism.

However, because of the slower production process and lesser efficiency, this kind of the food is more expensive and even if all the farms would start its production it wouldn’t be enough to feed people all around the world.

Conventional food is produced using almost all available technologies provided by the science, save genetic modifications.

Still, because of the intense production process, many chemicals and medicines are involved to guarantee that crops or animals will grow at the appropriate rate.

Some of these “stimulants” can be found in the final product which we buy and may affect our health (notably the growth hormones in meat).

Anyway, conventional food can be found in almost every kitchen around the world and some of the scientists start to wonder how could we feel without this additional dose of antibiotics and artificial poisons which we involuntary eat.

Genetically modified food is the most controversial. The process of growing it is similar to the conventional.

The only difference is that in GM food a part of the DNA is transferred from another species in order to change its characteristics into the desired one without some long-lasting and sometimes in vein inbreed process.

All scientists working on GM food projects say that everything is under control, but a few accidents when transferred genes didn’t behave as they predicted show us that it may not be as safe as they want.

nutrition_clean eating

Portion Control

On the other hand, anyone who is trying to lose weight needs to consider their portion control.  Just talk to anyone who has actually lost weight and sustained it.

They will almost assuredly bring up portion control as one of the keys to their success.

To define, portion control refers to understanding how much a serving size is and how many calories a serving contains.

One of the biggest problems overweight people face is realizing what constitutes a proper portion of food.

When you eat a meal you need to realize what constitutes a serving size of your foods.

While not scientific, the following list gives you an idea of some recommended portion sizes.

If you struggle with weight loss, these portions might seem smaller than you thought:

check5Vegetables or fruit is about the size of your fist.

check5Pasta is about the size of one scoop of ice cream.

check5Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).

check5Snacks such as pretzels and nuts are about the size of a cupped handful.

check5Steamed rice is the size of a cupcake wrapper.

check5Potato is the size of a computer mouse.

check5Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

You can find much more specific portion control guides and portion information online.

Some sites will break it down by food weight, so you may need to weight your food for exact portions.

The above list though is good enough to give you a rough idea.

When you eat a meal, control your portions!  A big step to take on your weight loss journey is learning how much food you really need.

So, keep this information in mind to control your portions and eat clean.

 


POINTS TO REMEMBER

Clean eating means eating healthy whole foods while avoiding processed foods and refined sugars.

Portion control refers to understanding how much a serving size is and how many calories a serving contains.

Difference between organic, conventional and genetically modified food

  • Organic food is produced using ecological methods of farming.
  • Conventional food is produced using almost all available technologies provided by the science, save genetic modifications.
  • Genetically modified food is the most controversial.
  • A part of the DNA is transferred from another species in order to change its characteristics into the desired one without some long-lasting and sometimes in vein inbreed process.

TAKEAWAY QUESTIONS

– How often do you eat processed food?

– How often do you eat whole foods?

– How often do you eat organic food?

– Are you eating genetically modified food?

– Do you have a standard average serving size for your food to eat during mealtime?


HERE ARE THE DOWNLOAD LINKS:

prcvir_download

MP3_DL_prcvir