Eat your way to a healthy life

T-Mag Wednesday 04/April/2018 17:18 PM
By: Times News Service
Eat your way to a healthy life

Adopting a healthy lifestyle has become a societal phenomenon in many parts of the world, including Oman. People have started realising the importance of eating healthy and how it contributes to a better and overall balanced life. With the widespread availability of health blogs and video channels on the web, information is now more accessible, making it easier for the majority to become more knowledgeable on what to eat and how to eat it. As World Health Day is just around the corner, we discuss some of the best ways to abandon our binge-eating habits and cross the bridge to a healthier way of living.

Eating good comfort food that’s loaded with sugar and carbs, and full of saturated fats is somewhat a tradition in most local households in Oman. However, the young generation is ditching the calorie-laden biryanis and opting for colourful vegetables and fruits, an idea that was redundant a few years ago. You now see both genders flooding gyms in the hope of not only getting in shape, but to also be part of a new trend that will hopefully last forever.

Neela Sampat, who is a weight plan consultant based in Oman, says that the concept of having a healthier lifestyle should not be confused with just weight loss goals.
“The essential steps are to eat mostly foods derived from plants, vegetables, fruits, whole grains and legumes, and limit highly processed foods,” said Neela, while adding that one should eat a well-proportioned amount of all the food groups to ensure one gets all the levels of macronutrients and micronutrients the body needs to function at its best.

For people based in Oman, clean-eating lifestyle is a huge step. “Change in lifestyle over the last three decades in Oman, influenced by globalisation and open trade policies, resulted in a dramatic change in the diet of people.

“Being at 14th place in a league table of the most obese nations in the world in a recently published survey is certainly not something to be proud of. Fortunately now people here are becoming more aware of the risks of obesity and getting more engaged,” said Neela.

Sharing similar thoughts, Hussein Al Zadjali, a personal trainer in Muscat said, “Most of the time people here don’t follow a well-balanced lifestyle and their eating habits are unhealthy as well. They are casual about their health but we have to ensure that there is a change on these habits.”

Why is it crucial to start eating clean? Well, the answer is simple. Opting for a lifestyle full of fats and carbs is most likely to result in a variety of health issues. From obesity to heart-related issues, such habits come together with a bunch of problems that can decrease life expectancy.

“One in four Omani adults have high blood pressure. The prevalence of diabetes has increased by almost 50% since 1991. It maps a clear path for decreasing the use of harmful products, and improving diets,” said Neela.

Eating healthy also affects confidence. Studies have proven that eating good food has a positive impact on your physical and mental health. It’s not just about having the perfect body; it is much more involved than that. Those who are suffering from bad eating habits tend to accumulate and store fat, which leads to obesity. And if you happen to be unsatisfied with your looks, you are likely to become isolated. So, eating fruits and vegetables helps strengthen self-esteem and overall mental health, while leaving us with a great physique, too.

“One important aspect of managing stress is practising good nutrition,” said Neela, adding that it aids in providing our system with energy, mental concentration, and emotional stability.

“Some great healthy foods that can reduce stress are fresh fruits and vegetables, which contain stress-busting antioxidants, especially berries and green, and leafy veggies,” she added.

Another reason, and probably a critical one, is that eating clean works as a stress-reliever. Yes, when you eat clean and get a good night’s sleep, it feeds your physiological needs with two major components of a healthy living. It is widely believed that sports relax the mind and take it to a stress-free zone, but food has the same effect. Binge on calorie-dense foods for a week and you’ll get an idea of how bad food affects your mood.

Now that we know the reasons to adopt this way of living today, how are we going to dive into it? Are we going to crash-diet? Perhaps throw all the cookies and fried chips from our cabinets and replace them with broccoli and bland cauliflowers? No, we take it slow and try our best to make the transition smoothly. Here’s a list of tips on how to adopt a healthier lifestyle, slowly but surely.

1. Plan ahead
Start off by making a simple schedule that will work as a guide to help you switch without over-thinking it. First things first, find a diet that works best for you, meaning one that you can stick to. If you have a sweet tooth, include more fruits instead of processed and refined snacks. If you enjoy fatty meats, cook them with healthy fats. You can even make a diary and log in every item that goes into your stomach; that way, you will keep a track of your diet and probably be surprised at the positive changes that will take place in just a few weeks. Remember to take it slow, as change takes time.
“You don’t need to make huge changes to eat healthier, and you don’t have to change your habits all at the same time. It’s best to set small goals and change your habits a little bit at a time,” Neela explained, adding, “over time, small changes can make a big difference in your health.”

2. Make healthier choices
We cannot stress enough on how important your choices are; they determine your success in this mission. I will skip the usual and most obvious reason for eating greens and colourful vegetables and jump right into more serious advice: Cook your own food. Yes, it’s good to know exactly what goes into your system. Besides, healthy eating habits can be hard to maintain if you constantly eat out; especially, when you are in a rush, you won’t go for a healthy steak and a side of leafy greens, you will grab the fastest and most convenient item that’s nearby, and there goes your diet.

If you are not a fan of the culinary art, and you have no option but to eat out, choose wisely. We all know how menus can be tempting when we’re hungry, so ensure that you are making a healthier choice, be it a salad, a burger, or any item off a restaurant menu. Avoid appetisers if the portion is huge, opt for pan seared or grilled dishes rather than deep fried stuff, and forget about carbonated drinks. You don’t have to eat chicken breasts and bland broccoli that are boring; eat what you enjoy, but again, choose wisely.

And it goes without saying that you must dump the sugars and processed junk that come in cans (except for tuna of course, that’s delicious and full of omega-3). Stay clear of refined carbohydrates such as those found in white bread, regular pasta, and most snack foods, as they have little or no dietary fibre that’s nutritious.

3. Prep your meals
Another technique we recommend for busy folks is meal prepping. Perhaps you work late, or reach home feeling lazy and tired to start dishing up something in the kitchen. Go for a quick shopping session on your day off, grab healthy items, and chop, cut, and sauté them right way, then put them in containers that will last you for a whole week. That way, you won’t have to deviate from your new eating habit. Cook stuff such as rice and meats in batches, it will make your life easier.
Make sure to pick the right foods that will last in your fridge longer. You wouldn’t want soggy lettuce and watery tomatoes; savour these while fresh.
4. Check your portions
Sure, you can eat all the broccoli and spinach you want, but for higher-calorie foods, portion control is the key. If you enjoy huge portions, then you’re in trouble. Make sure you eat moderately without consuming a tonne of empty and hidden calories. If you are dining at a restaurant, ask a friend to share the food; if you are making your own food, then make sure that the biggest portion is the greens, followed by a palm-sized helping of a protein of your choice, and a tiny bit of carbohydrates. Here in Oman, the portions are massive, especially when dining at local restaurants; so keep that in mind.

5. Avoid drinking calories
Beverages are the devil. It’s best to avoid consuming calorie-packed drinks such as milkshakes and sodas as these are rich in calories, which are considered empty and less nutritious, and will keep you hungry, while packing on the extra calories. Keep a bottle of water in sight; there’s nothing quite like our favourite and hydrating good old water.

You may choose to go for soups and healthy balanced shakes from reputable and trusted brands and centres in Oman.

Plain milk gets a pass as well, but if you feel like having a flavoured drink then go for healthy, freshly squeezed juices that will pump you with essential vitamins and minerals. But, consume wisely; at the end of the day, fruit juices are fructose, which means sugar and loads of calories.

As the culture contines to grow in Oman, many restaurateurs are becoming more conscious on healthy eating habits and opening restaurants that serve nothing but clean food. Two of the popular places are Sidewalk Cafe in Qurum, and Eat Smart, which has more than four branches across Muscat. Both specialise in calorie-controlled healthy food. And, they serve desserts too. —[email protected]