Live Well tips

Clean Eating

Christmas and New Year's are over. We ate a lot, sometimes too much. And now many people feel the need to take it a little easier. It doesn't have to be a fasting cure. Have you ever heard of Clean Eating?

At Holmes Place Premium Fitness Clubs, we not only support you in doing something for your fitness. You can also learn about healthy eating. Our nutritionists will be happy to create your personal nutrition plan.

What is clean eating?

It's a diet trend pioneered by Canadian nutritionist Tosca Reno. Fresh food without artificial additives is put on the plate. This means: We do without ready meals and fast food, confectionery, white flour, sugar and soft drinks. There is fresh fruit and vegetables, whole grain cereals, protein and meat from animal welfare. Sustainability plays an important role for the followers of this diet.

Complex carbohydrates and many vitamins

Complex carbohydrates such as vegetables, legumes and whole grains are important. They contain plenty of vitamins, fiber and nutrients. They have special properties: In order for the body to be able to use them, it first has to break them down. It takes him a while for that. These carbohydrates therefore fill you up more slowly. But it also takes longer to get hungry again.

Additionally, foods such as nuts, kernels and seeds, fresh herbs, dairy products, healthy fats and oils, and meat are used. Important: Fans prefer these products in organic quality because organic producers do without pesticides and mineral fertilizers. In general, the food should be as natural as possible. This means: There are no artificial flavors and sweeteners, colorings, flavor enhancers or thickeners.

Lose weight with clean eating

Even if Clean Eating is not a diet, you can lose weight with it. This is because simple carbohydrates such as sugar and white flour are not used. These carbohydrates provide you with quick energy but no nutrients. But the energy is short-lived. A little later, hunger reports again. The danger: you eat too much.

Not a new idea

The name is new, but at its core, clean eating is simply about a wholesome, healthy diet that avoids processed foods. This means: If you prefer to buy food without a long list of ingredients, you are doing a lot right.

The transition is not easy

Clean eating is much more natural than what most people today consider “normal”. Still, it's not easy to change. Anyone who used to go to the snack bar at noon and got a portion of fries or sausage has to rethink just as much as those who have used packet soup when they don't have much time to cook at lunchtime. All of these foods are highly processed, making them unsuitable for clean eating.

Fresh seasonal fruit and vegetables

Don't worry: Clean eating can also be quick. Just make sure to use fresh, seasonal and local fruit and vegetables. In addition, wholemeal pasta, oil instead of gravy and your own dressing instead of the finished product. Just try what you like. And look forward to the variety of healthy vegetable oils that are waiting to be discovered.

A few recipes to try

Salad dressing: It is made very quickly and really tasty. You need a tablespoon of honey, a tablespoon of mustard to taste, six tablespoons of olive oil, four tablespoons of balsamic vinegar, half a teaspoon of salt, two pinches of pepper, half a shallot and some parsley. Put all ingredients in a bowl and stir thoroughly. It goes well with many salads.

Fries from the oven: you have never enjoyed such delicious fries - bet? You need 450 grams of waxy potatoes, two tablespoons of olive oil, one teaspoon of turmeric, two teaspoons of unpeeled sesame seeds and some coarse sea salt. Here’s how it works: Wash and peel the potatoes and cut them into sticks about one centimeter thick. Mix them with the oil and turmeric in a bowl as soon as possible. Spread the potato sticks on a baking tray (lined with baking paper) and bake at 200 degrees (180 degrees fan oven, gas mark 3) on the second lowest rack for about 35 minutes. Turn them twice during this time. Meanwhile, toast the sesame seeds in a pan without fat and grind the toasted sesame seeds in a mortar with a little salt. Remove the potato sticks from the oven, sprinkle with sesame salt and serve immediately.

If you're still curious about healthy eating, you can book an appointment with Holmes Place's nutritionists. There you will get many tips and can put together your individual nutrition plan.