The Project of "Be Fit Healthy Star"

Member

Merve Mete


Duration

From December 14, 2018 to December 31, 2020

Target

To show how we can live healthy and what we needs to do


Target population

150


Target avg age

30


People impacted

100


Sustainable Development Goal

Good Health and Well-Being


Development stage

Health and Wellness


Purpose

Especially nowadays, people getting fat due to unhealthy living style. We would like to change this situation and learn to living healthy.


Overview

We performed sport training activities, searched healty recipes and occur a list with a dietitian. As a FIT Star 21 Days team, we hace been keep on diet list and we learned that how can we live healthy.


Results

I realized, over the years, that when it comes clean eating nothing beats your own knowledge. Eating clean simply involves making the best choices that we can and do the best that we can from day to day.

What if you did not need to ever go on a diet again?

What if a clean way of eating can do the magic to a sustainable lifestyle where, as a result, your skin will get clearer, you will achieve weight loss, increased energy, stronger nails, improved mental health, and better sleep?

Clean eating is nothing more than feel good in your own skin and understand what we put into our bodies. It is maintaining a diet of fresh, unprocessed food including fruits, vegetables, grains, healthy fats, and some meats, fish and dairy.

What are the basic principles of eating clean:

1) Keep it whole: stick to whole foods (food that has been processed or refined as little as possible and is free from additives or other artificial substances), those that occur in nature like fresh fruits and vegetables, grass-fed and free-range meats, dairy, whole grains, nuts, and seeds.

2) Step into your kitchen: because restaurant food is more processed, less fresh (unless it’s a legitimate farm to table restaurant) and often overseasoned, the benefit from eating your very own homemade food are guaranteed. In fact, you will control the ingredients you cook, making sure you will save the nutritional value of your food, plus when you cook with love everything is good!

3) Eat whole grain and minimize the consumption of white flour: If you are aiming to eat clean you will want to remove white foods ( white sugar and white flour) like white pasta, rice, bread, and pastries. If you feel like stepping out of your comfort zone and experiment with alternatives to flour and increase at the same time the nutritional variety in your diet the possibilities are numerous: almond flour, soy flour, quinoa flour, barley flour, spelt flour just to mention few.

4) Maintain blood sugar: when you keep your blood sugar stable, it greatly contributes to healthy food choices. Make sure you eat whole foods every 3-4 hours, don’t wait too long between meals or eat processed foods that spike blood sugar because you will end up to reach for sugar, fat, or caffeine to keep your energy up. When we are hungry we are more likely to make poor food choices. Sure, the doughnut tastes good, but you know you will feel awful after eating it. So, next time you leave your house make sure you take with you your baggie of healthy snacks: throw some fruit, nuts & seeds in it!

5) Protein, fat and complex carbohydrates make a magic combination: every meal, in fact, should include a serving of each group. By doing so, you will have an optimal blood sugar level and you will be able to stay off from craving and brain fog.

Great protein options: Grass-fed meat, wild fish, tempeh, and tofu.

Great fat options: avocado, olive oil, nuts and seeds.

Great complex carbs: quinoa, brown rice, or sweet potatoes.
We learned as a FITSTAR team and @befithealthystar social media account followers Why we should eat clean.
The results which belongs to the question are given below.

When you eat whole foods you get all the variety of macronutrients your body needs, the adequate amounts of essential nutrients and minerals, magnesium, calcium, and more.

Instead of relying on vitamins in pill form all day, the best think to do is to get our nutrients through real food! It is so true: “just eat what your great grandparents ate.”

When you feed yourself beautiful food, you are more likely to nurture your body and engage in self-care such as exercise, baths, massages or a simple warm water with lemon.

And there is no standard principle for eating clean. Everyone of us can achieve it in our own bio-individual way!


Recommendations

Healthy eating isn't always easy, especially with junk foods tempting you at the grocery store, corner deli, and even the office kitchen. Though clean eating at every meal isn't always realistic, you can take steps to limit processed food

If you were to ask me which of these 4 tips make the MOST impact for the avid beginner, I’d recommend Step #1 and Step #3. The reason for that is, it can be applied TODAY with the stuff you should have at least somewhere around the place you call your home (and if not, it’ll be easy to find at your local supermarket without a lot of investment of money or time).

JCI Be Fit Healthy Star Team recommends are given below.

TIP #1 – Eat Foods that are Minimally Processed

When you grab that next meal, look at the ingredients!! The ingredients are not the Calories, Fat, Sugar, etc – they are the exact ingredients that went into making the product.

The less ingredients, the more clean it is. This is because it cuts out the artificial additives, untested ingredients, and ingredients that may interact with a known (or even unknown) food allergy that adds unnecessary fat to your frame!

how to eat clean ingredients

TIP #2 – Eat Primarily Plant Based

There are many studies and also information out there on why eating a plant based diet is better for your health and the environmental health. While I am NOT suggesting that you have to go vegetarian, fruititarian, or vegan…you should aim to have more plant-based than a bunch of red meat constantly.

Also, keep in mind that plants have fiber…fiber helps avoid blockage in your digestion…hello healthy stomach!

TIP #3 – Avoid Artificial Crap

Sounds simple but it can be tricky. The FDA and certain governments around the world often approve food companies to get away with some shenanigans on hiding artificial flavorings and additives.

TIP #4 – Eat Organic

This is sometimes one of the more trickier steps for some people; however how I would break down the importance of organic is:

Fruits/Vegetables
Proteins such as meats and chicken
Carbs

Start with the top as your first priority in eating organic, and work your way down.

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