It is safe to say I am a true advocate for Asian food and I love exploring flavors from the East. I particularly enjoy experimenting with one pot dishes that can be cooked quickly in a wok. Not only convenient and ideal for mid week, this style of cooking can provide a nutritionally dense plate of food with little fuss and in very little time. From my own experience, adopting Asian food habits can certainly help shift those unwanted pounds and keep them off.
It worries me that people are still adamant on restricting themselves of macro nutrients in a bid to lose weight when this is both unhealthy and unsustainable. The keto diet, for example, will result in rapid weight loss, but side effects include dehydration, brain fog, bad breath and constipation. It is hard to believe that avoiding the vitamins, minerals, fiber and antioxidants in fruits and vegetables is a sensible way to go. Have you ever stopped to think that fad diets are universal and therefore fail to consider a person’s unique nutritional needs? For example, going keto is particularly unhealthy for somebody with arthritis or a pre-disposition to high cholesterol because an increase in saturated fat consumption can lead to higher LDL cholesterol and exacerbate joint inflammation. Restricting carbs will not only mean culinary misery, but suddenly makes meeting up with friends a socially awkward affair. It is also unclear what the long-term effects are from adopting this radical approach – so why take the risk?
I focus on real high quality foods to optimize my quality of life – without eliminating one of the major food groups. I enjoy being able to go out for dinner without dissecting the menu. Losing weight gradually allows you to reset your habits and learn how to select and prepare the right foods for your body. If you believe that losing weight comes from sacrifice it is unlikely your journey with food will be a happy one. Only a handful of people on a diet manage to keep the weight off in the long-term so the concept has to be flawed. In reference to keto, the philosophy that all carbs are evil and need to be limited to just 5% of your calorie intake is beyond extreme, even by the standards set by the diet industry. This notion doesn’t educate or help your relationship with food, instead it has you following a ridiculous set of rules and depriving yourself of those that give you pleasure. All in the name of keto. Let me attempt to change your thought process.
The chances are you are somebody who likes carbs – who doesn’t, right!? But if unhealthy carbs – the refined processed kind – have been consumed over time with little exercise the result will inevitably be weight gain. Visceral fat (around your tummy) is a sign of riding the blood sugar rollercoaster for too long and falling victim to insulin resistance. First of all, do you know your numbers? If you don’t, then get familiar as this is important to effectively lose weight the healthy and sustainable way. A blood test can determine whether your glucose level is in check. It makes sense to find out where you are in relation to blood sugar as you may need to act quickly. Not drastically. For instance, your result indicates pre-diabetes and you naturally panic. In most cases, this can be reversed by incorporating legumes, fruit (with edible skins), vegetables and whole grains. When carbs are ingested from food that are intact they release energy slowly and keep you satiated. If most of your fat intake comes from the mono and poly-unsaturated kind – found in nuts, seeds, fish, extra virgin olive oil and avocado – you will be helping your heart as well as your waistline.
The author of ‘The Foodist’ Darya Pino Rose says ‘restricted eating teaches you to ignore your internal satiety cues, the biological signals that tell us if are hungry or full.’ If you experience hunger, but your diet prevents you from eating, not only will you begin to lose will power, but your brain will stop listening to your body. You may think this is ok because you train yourself to ignore hunger, but on the flip side you will not be aware when you are full, which can cause you to consume more food than your body needs. When you are constantly confronted with making a decision about what you can and can’t eat your will power will eventually be drained and you will cross the boundary of what is allowed. In full acknowledgment you have broken the diet you might be inclined to further indulge because the damage is already done. As a result you eat far more than a non-dieter would in the same situation.
I encourage mindful eating, which involves separating emotional from physical hunger. The act of slowing down, listening to your body and connecting with food in a meaningful way is an incredible recipe for long lasting weight loss. Make a point of setting the table and engage in conversation with family over dinner so eating becomes an enjoyable and satisfying event. It is hard to achieve mindful eating when you become obsessed with counting calories and cutting out your favorite foods. This is another reason I would recommend moving away from enrolling on a ‘diet’ and make the decision to change your eating patterns to support both your body and mind.
Cooking from scratch is the best way to achieve optimal nutrition. Move over processed diet food and let me introduce you to an easy homemade vegetable stir-fry packed with metabolism boosting ingredients that will keep you satisfied and wanting more. No, not seconds, but you’ll be sure to make it again!
Ingredients (Serves 2):
The sauce:
1 tbsp toasted sesame oil
1 tbsp mirin
1 tbsp rice wine vinegar
1/2 tbsp low sodium soy sauce
1 tsp turmeric
1 tsp cumin
1/2 tsp cayenne pepper (optional)
1 lime, squeezed
The veg:
1 tbsp peanut oil
6 garlic cloves, minced
5 inch piece of ginger, minced
4 cups mixed veg (I use Taylor Farms – broccoli, sprouts, red cabbage, kale, carrot, snow peas)
2 cups brown mushrooms, sliced (I use baby portobella)
2 cups red cabbage, sliced
1 red bell pepper, sliced
4 cups spinach
1/2 bunch scallions, chopped
Handful of fresh cilantro, chopped
Fresh cilantro leaves, for garnish (optional)
chili flakes, for garnish (optional)
The noodles:
4 oz Pad Thai rice noodles (Lotus Foods – Organic black & brown rice)
Black rice is often referred to as ‘forbidden’ because it was once exclusively reserved for the emperor of China due to its perceived healing powers. It is now renowned for its high levels of antioxidants, in particular, anthocyanin, responsible for its a purple pigment. So apart from being whole grain and gluten free, you may also help the aging process!
Method:
- Make the sauce by combining all ingredients in a bowl with easy pour.
- Boil the kettle and transfer water to a large pan and keep heat on high. Add the rice noodles and set the timer for 5 minutes.
- As soon as the noodles are on, heat the oil in a wok and fry the mushrooms and pepper on medium to high heat for 30 seconds. Stir in the garlic and ginger and cook for a further 30 seconds.
- Include the mixed veg and cook for two minutes before adding the leaves, spinach and cilantro, heating for a further three minutes.
- While the veg is in its final minute, drain the noodles and rinse with cold water.
- Reduce heat, pour in the sauce and give it a good stir.
- Add noodles to the wok and mix them well with the veg.
- Distribute to bowls and garnish with cilantro & chili flakes.
enjoy!