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How To Make Ceviche

Expert tips on making the perfect ceviche.

in Nutrition

The Essential Guide to Clean Eating

COMO Hotels & Resorts nutritional consultant Eve Persak shares six essential clean eating tips to reduce inflammation, enhance recovery and boost lean body mass.

  • 01

    Start The Day With A Protein-Rich Meal

    Having a breakfast full of high-quality, complete protein and ample fibre is a great way to kick start your day. These help to regulate blood sugar levels, prolong feelings of fullness, sustain energy levels, and curb cravings.

    Pantry Tip:
    They contain all essential amino acids in good amounts. The yolk is also rich in vitamin D and biotin (both involved in metabolism),

  • 02

    Mind Your Carbohydrates

    To carb or not to carb? When it comes to carbohydrates, what type of carbohydrates you are consuming, and when you are eating them really matters. Don’t bother trying to remove carbohydrates or grains from your completely from your diet in an effort to manage weight-loss. The Atkins Diet has had its moment. As testimonies prove, this is largely unnecessary and usually unsustainable in the long-run. Go for carbohydrates that are high in fiber, low on the glycemic index, gluten or wheat-free, and unprocessed. Include modest amounts from these natural and whole sources throughout the day.

    Pantry Tip: Wild Rice, Yellow Corn, Wholegrain Basmati
    These prevent drastic blood sugar fluctuations, sit easily on the digestive system and are less likely to cause gastrointestinal upset or abdominal bloating.

  • 03

    Timing Is Everything

    Carbohydrates consumed earlier in the day are metabolised more efficiently than later at night. Mid-day is an ideal time to add them in moderation. Many opt to leave them out of their evening meal entirely, but sometimes a carb-free dinner can feel less gratifying. So, include small portions of ‘useful’ carbs for the last meal of your day.

    Pantry Tip: Cauliflower, Cabbage, Broccoli and Kale

  • 04

    Protein on Training Days

    Most detox retreats firmly believe that meal consumption should be “mindful” and “occasional”. As consumers, we have the choice to eat clean meats from well-established organic farms. Moderating portions, and complimenting the meal with side dishes that support digestion and heart-health.

    Pantry Tips: Black Kidney and Pinto Beans, Almonds, Lentils, Hemp seeds, Spirulina, Quinoa, Spinach and Broccoli

  • 05

    Curb Your Cravings

    Eating “healthy” is not always the easiest thing and occasionally, we are faced with the temptation of cravings. Manage cravings by controlling stress levels, avoiding under-fuelling during training and consuming a balance of fat, protein and carbohydrates in each meal. Proteins like eggs can help address these cravings when they arise.

  • 06

    Add these Boosters

    These food superstars stand out when it comes to creating a whole, nutritionally dense diet. In addition to offering valuable nutrients, these supplementary foods boost metabolism, control hunger, promote a sensation of fullness, and reduce excess snacking. Incorporate these foods into your usual meals and snacks.

    Pantry Tip: Seaweed: discourage fat collection in the midsection
    Probiotics: Fermented vegetables, yogurts, kefir, sauerkraut, natto and miso: Regulate the hormones and neuropeptides responsible for hunger and fullness.
    Nuts and Seeds: In small amounts, these add a lasting feeling of satisfaction that reduces overall daily food intake and supports weight loss.

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Como Hotels and Resorts

COMO Hotels and Resorts are committed to creating extraordinary experiences for curious people with a passion for a life lived fully. From Bhutan to Miami, they deliver bring the expertise for nurturing mind-body wellness, as well as world-class cuisine and exacting service. All of their locations are underpinned with a belief in responsible living and the memorable power of meaningful experiences. Visit their site here for more information.