MEP D2010K1 by Hồng Hơn

Healthy & Balance

NO.1/2021

magazine

NOAH

Contents 1

Eat Clean How your benefit from clean eating?

Keto Benefit

EAT CLEAN Eat Clean can be understood as a “clean eating” or “healthy eating” mode. Eat Clean encourages people to eat food “close to its original form”. Eat Clean food is fresh, original, unprocessed food. Eat Clean helps you not to follow a strict regime, but encourages you to eat healthy, unprocessed, non-processed foods (or little) of chemicals, without excess sugar, salt and fat. Besides, using the Eat Clean mode properly will help you lose weight significantly. Moreover, the results achieved in losing weight, maintaining a healthy weight, safety and maintaining health will make you extremely surprised.

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Eating clean makes you more productive When in rest, a large part of our body’s energy is consumed by our brain. And the energy comes from your nutritional intake. The better the fuel, the better your brain runs. And the worse the fuel, the worse it functions. Whereas unhealthy foods lead to a loss in your brain’s productivity, the right nutrition boosts your ability to concentrate and your efficiency. So make sure to eat clean and achieve more. Eating clean prevents you from serious diseases A clean diet today, a healthy body tomorrow. Eating clean benefits your body in the long term: it decreases your risk of cardiovascular diseases –high blood pressure, heart disease and stroke- and therefore prevents you from the biggest killers in today’s society. Unhealthy eating, in contrary, may result in many of those typical lifestyle diseases as well as in diabetes, arthritis and cancer. Eating clean therefore means not only to invest in your quality of life but also in your future health. You’ll spend the rest of your life in this body. So take care of it. Eating clean frees your taste buds Most people today have a busy schedule. That’s why it’s become pretty common to grab some processed and packaged foods and eat them on the go. The problem about it: Industrially processed foods are crafted to tease us with the “right” amount of sugar, salt and fat to make us crave for even more of them. Even if it might sound over the edge, we somehow get addicted to those foods and our taste buds get used to high amounts of salt, sugar and fats. In conclusion, you might start to perceive healthy foods as too low in taste. Eating clean helps you to free your gustatory system and to startexperience more different and natural tastes. Finally, you’ll perceive industrial foods as too salty, fatty and sweet anyways. And enjoy the benefits of clean foods without missing anything.

How your benefit from clean eating? Eating clean makes you more balanced – and happier A healthy mind lives in a healthy body. If you supply your body with everything it needs, it will let you feel it. Not only will clean eating reduce mood swings, some foods even help your body to reduce the release of the stress hormone cortisol. You will feel more balanced, fitter and healthier and enjoy life to the full.

Eating clean boosts your energy level We’ve all known the drop in energy after some unhealthy foods in our lunch breaks. That feeling when you don’t feel like working at all and just seem to wait for the working day to pass. But have you ever wondered why this afternoon sleepiness occurs? If your lunch contains a lot of simple carbohydrates, it leads to an abrupt increase of your blood sugar level. As sugar in high amounts can actually be dangerous to your body, it starts to release high amounts of insulin which transports the sugar molecules from your blood into the cells with the consequence that your blood sugar level drops and your body craves for more sugar. A vicious circle in which your body constantly releases insulin starts and leads to drowsiness. A balanced lunch consisting of complex carbohydrates such as wholegrain breads or pasta, vegetables and protein prevents you from afternoon sleepiness and the depression and discomfort that come with it. Give it a try.

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Eat whole foods Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and =seeds.

Eat five or six small meals a day By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat.

Avoid processed foods Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.

Cook your own meals Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautesing to make satisfying, delicious meals your family will love.

Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.

Combine protein with carbs When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.

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KETO DIET A “typical” ketogenic diet consists of at least 70 percent of calories derived from fat, less than 10 percent from carbs and less than 20 percent from protein. The ketogenic diet, long used to treat epilepsy in children, calls for 90 percent of daily calories to come from fat, with the amount of protein or carbs varying as long as it’s 4 grams of fat for every combined 1 gram of carb and protein, according to the American Epilepsy Society. That can mean chowing down on a lot of cheese, butter, eggs, nuts, salmon, bacon, olive oil and non-starchy vegetables such as broccoli, cauliflower, greens and spinach. The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism. In a ketogenic state, the body uses primarily fat for energy instead of carbohydrates; with low levels of carbohydrate, fats can be converted into ketones to fuel the body.

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1 – Improved body composition Of course, one of the main reasons that people move to any diet is to improve their body shape and composition. The Keto diet has been proven to decrease body fat and increase lean body mass, essentially making someone look leaner. When paired with strength training and lifting, the body composition can improve most notably. 2 – Increased energy levels When you eat lots of carbs throughout the day, your blood sugar levels go up and down. On the Keto diet, your energy levels are more likely to be consistent throughout the day as you’re not getting the spikes in blood sugar. The endless supply of energy from the high fats are likely to keep you feeling energised and will stop those spikes. It is important to point out though that when starting out on a Keto diet, your energy levels may be lower due to fatigue from the shock to your body of eating less carbs. 3 – Can reduce bad skin Eating a Keto diet has been proven to help reduce acne and bad skin. As the Keto diet cuts out carbs and processed foods which can impact on gut health, many notice an improvement to their skin on this diet. 4 – Reduces cholesterol Studies have found that the Keto diet can help reduce cholesterol and can help to make your heart healthier. Good cholesterol levels have been found to be increased on the Keto diet, with bad cholesterol being reduced.

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5 – Reduces blood pressure Low carb diets like the Keto Diet have been proven to reduce blood pressure. Studies have shown that eating less carbs can have a significant impact on reducing this. 6 – Reduced fat molecules in the body Fat molecules, also known as triglycerides tend to reduce dramatically when on the Keto Diet. Increased fat molecules are often driven by carbohydrate consumption and fructose (sugar). When people cut carbs, their fat molecules dramatically reduce. On the contrary, when people cut fats in their diet, fat molecules can actually increase. This isn’t a problem on the Keto diet which is high in fats. 7 – Reduced chance of heart disease Visceral fat is fat under the skin in the abdominal cavity which lodges itself around the organs and can be harmful. Low carb diets help to reduce visceral fat, especially that around the abdominal cavity. In the long term, having less fat in this area can help to reduce the risk of heart disease and also type 2 diabetes. There are many benefits of turning to a Keto Diet, but it is important to remember that this type of diet should be considered as a long term lifestyle change and not a fad diet. The Keto diet is praised by many for its results in fat reduction and can also help with many other health improvements.

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Meat, poultry and substitutes Meats are perfect for keto. You can have beef, pork, lamb, wild game, and poultry of all kinds. Soy products like tofu and tempeh also work. You can also have deli meats like sausages and cold cuts. Choose items with no added sugars, starches, or breading to keep your carbs low. Fish and seafood Most fish and shellfish are keto-friendly. Fatty fishes such as salmon, sardines, mackerel, and herring are excellent choices, as are mild white fishes such as cod, halibut, and trout. Choose fish and seafood without added sugars or breading to keep your carbs low. Eggs Eggs are delicious, portable, and vegetarian friendly. Try them boiled, fried in butter, or in an omelet for a quick, inexpensive meal. Enjoy eggs as often as you’d like because when you avoid carbs, you don’t have to avoid dietary cholesterol. Keto-friendly vegetables Enjoy unlimited non-starchy vegetables such as leafy greens and crunchy salad veggies such as cucumber, celery, and radishes. Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Fresh or frozen, most vegetables that grow above-ground are keto-friendly. You can even eat a vegetarian keto diet.

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Fruit and berries Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. The same is true for melons because of their high water content. But almost all other fruit contains too much sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a lush, delicious keto dessert. Nuts and seeds Many nuts and seeds are low in carbs. Just watch out for two things. First, don’t eat too many! Start with just a few or up to ¼ cup (about 25 grams) for a snack. And the kind of nut you choose matters. Some nuts, such as cashews, are much higher in carbs than others, such as pecans or macadamia nuts. You can also enjoy pumpkin, sunflower, and other seeds on keto. Cheese and full-fat dairy Cheese, butter, and cream can all be part of a keto diet. Greek yogurt in particular, makes for a protein-rich breakfast with few carbs. Avoid flavored low-fat yogurt that is often full of added sugar. Fats and sauces Don’t fear fat. It can help you feel fuller longer. Most of your fat should come with protein-rich foods like meat, poultry, fish, and eggs. But you can also cook with olive oil, top your veggies with cheese, and add dressings to salads. Rich sauces — think Bearnaise sauce, garlic butter, and mayo — can also be part of a keto diet, but if you are trying to lose weight, use only enough to make your meals enjoyable.

There are many benefits of turning to a Keto Diet, but it is important to remember that this type of diet should be considered as a long term lifestyle change and not a fad diet. The Keto diet is praised by many for its results in fat reduction and can also help with many other health improvements

NOAH magazine

Healthy & Balence 15

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EDITOR & DESIGN Hong Hon Ha Anh

NOAH Healthy & Balance