Monday, February 29, 2016

My Food Diary: low sugar, caffeine free and veggie friendly

EN

After NYE I am determined to ‘healthyfy’ my lifestyle and one of that is to eat healthier. I already eat quite healthy if I say so myself like eating fruit and vegetables everyday, being a pescatarian and cook fresh meals per day.

Yet I still want to eat healthier and after NYE I went on a food detox because there are still eating flaws that I want to target on: less sugar and caffeine use and low carb intake. Yet I wont be following a strict diet or something.

I want to use my own strength and willpower (training mind!) in order to make this food detox week happen. I believe if you replace some ingredients for healthier ones and by making strict choices to yourself (eat a cookie now or no dessert in the evening) it would make a food detox week fun and perhaps even bearable! You are in control of your own food choices and healthy life!

I would like to share and inspire you guys my food detox week by showing you guys my food diary. A food diary about the 3 main meals of the day: breakfast, lunch and dinner!


    
NL

Ik heb vastbesloten om mijn levensstijl wat gezonder te maken zoals gezonder eten. Ik eet best gezond al zeg ik het zelf want ik eet elke dag netjes mijn groenten en fruit. Ik ben een pescotariër en kook verse maaltijden per dag, maar dat is niet genoeg! Ik wil nog gezonder eten.

Ik ging dus mijn lichaam ontgiftigen door een ‘food detox’ te houden. Ik wil voornamelijk minder suiker en cafeïne gebruiken en ook minder koolhydraten.

Mijn food detox viel niet onder een streng dieet trouwens. Nee, ik wil op eigen kracht en wilskracht (je geest trainen!) gebruiken om mijn food detox waar te maken. Je kunt namelijk bijvoorbeeld bepaalde ingrediënten vervangen door nog gezondere ingrediënten. Daarnaast zijn strenge keuzes maken ook heel belangrijk (een koekje eten nu of geen toetje in de avond) en zo ben je eigen baas van je food detox die ook leuk en misschien zelfs draaglijk maakt!

Graag deel ik mijn eet dagboek met jullie en hopelijk inspireert het jullie ook! Een eetdagboek dat gaat over de 3 belangrijke maaltijden van de dag: ontbijt, lunch en diner!

How I dress up my meals

Fibre stuff, fruit, plain yogurt (I use Skyr which contains 0% fat), almond/nut milk and caffeine free tea.

(raw) fresh vegetables, healthy bread spread: natural plain peanut butter, vegetable spreads, nut spread and margarine.

Brown rice, quinoa, good canned food, lots of spices and herbs, soy products and eggs.

Bread? Yes!

"The whiter the bread the quicker you're dead"
But I still eat bread and planning not to quit it either.  I usually eat 2 slices of bread. Just make sure you eat 'good' bread. A basic bread only contains: flour, water, yeast and salt. Usually I avoid factory baked loafs and go for the artisan bakers bread. Here's a nice article of BBC about bread. 
How my week looked like
breakfast: porridge with nuts and raisins // lunch: whole wheat bun with greens, assorted vegetables and fruit // dinner: penne pasta with tomatoes garlic and tuna 

breakfast: yogurt // lunch: whole wheat sesame bun with greens and assorted vegetables //  dinner: creamy (soy) risotto with sweet corn, mushroom, spinach and veggie sausage 

breakfast: crackers (knäckebröd) with cheese and vegetable spread and peanut butter // lunch: bread with vegetable spread and cucumber // dinner: curry couscous with egg, mint and grilled vegetables

breakfast: plain yogurt // lunch: focaccia bread // dinner: stir fried udon noodles

breakfast: yogurt with banana, spelt cereal and raisin // lunch: whole wheat bun with cheese, cucumber, apple and 'beschuit' //  dinner: bun with rocket salad and vegetable hamburger patties

breakfast: oatmeal pancakes with toppings // lunch: slices of bread with peanut butter and cheese and cucumber // dinner: creamy (soy) spaghetti with mushroom, Brussels sprout and sweet corn

breakfast: oatmeal savory pancakes with corn // lunch: peanut butter banana toast // dinner: eggplant pizza (recipe? Here!) with Chinese corn soup

caffeine free
Did you know I am having 1 caffeine day per week and it's Saturday? Yeah Saturday is my day where I can indulge on a nice cup of coffee and green tea. 
Caffeine facts:
• chocolate contains caffeine too - the darker the more
• decaf coffee is not 100% caffeine free unfortunate
• though green tea has higher amount of caffeine than decaf
• caffeine can help in getting rid of cellulite!
I might sound super strict and picky but I still drink green tea every now and then. Just not so much. After all I'm a green tea lover. Cutting my caffeine habit makes my Saturday extra rewarding too.
Here below are delicious caffeine free drinks that I had during my food detox week:
Coconut milk with honey
For all coconut lovers out there: a nice warm glass of coconut milk with a tablespoon of honey init!

Ginger tea
A sweet and spicy drink. It's also a nice drink for when you are having a cold too.

 Black sesame latte
One of my favorite homemade drink and it's the black sesame latte. Made with powdered black sesame and soy milk. 

Grain coffee
Grain coffee is a good and healthy coffee replacer. Extra healthy too if you replace creamer with soy milk. 

Lemon tea with honey
Pretty much the same thing as the ginger tea but instead of ginger it's lemon. Also a great drink for when you have a cold.

Mint tea with honey
I happen to have lots of mint plants growing in the back yard and sometimes I like to make mint tea of it! Mint tea happens to be one of my favorite kind of teas too.

Caffeine free teas 
Here are some caffeine tea bags: rooibos, star anise with licorice root and herbal teas (like nettle).

Guilty free snacking!
If you think I stick to my 3 meals per day than you're wrong! I do snack between those meals but with healthy and better snacks. Here are some examples:
I love eating ramen and pot noodles but they are very unhealthy. Choosing better instant noodles like this one is like eating guilt free instant noodles! For even more better guilt free enjoys: ditch the soup base packages and use own seasoning like soy sauce, sesame oil and peppers!

I've been busy improving in baking sugarfree stuff. More of this soon!

One of my favorite snacks: seaweed. It's very healthy, nutritious and delicious. This one has wasabi flavor to it so it's hot and spicy too.

How do you eat healthy?
» Food diary 2

13 comments :

  1. You inspire me to eat healthier Mai! I also really like the little lunch tin that you use. Where did you get it from? Perfect way to package your lunch

    Nat | Dignfiable

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  2. Wow, these look delicious and simple.
    I used to have healthy meals a bit more regularly.
    I would cook vegetarian meals with my old roommate and eat with him thrice a week.
    Other than that I would have fruits and very light meals on my working days.
    Nowadays, I'm just getting into the rhythm of eating more fruit and nuts as a snack.

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  3. All of your meals look so yummy! At the start of this year I began to eat a whole lot more veggies. I normally just roast them in the oven with a little bit of seasoning. I love being able to eat as much as I want of something and not feel sick or bloated afterwards! Next I am hoping to really reduce my sugar intake, and find some good recipes for sugar free/low sugar snacks.

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  4. Ah good job... I have no answer to your question because I definitely don't eat health enough haha.

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  5. Oooh that bamboo charcoal noodle looks interesting! I love this entry so much!

    www.elizabethangelia.blogspot.com

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  6. GIRL. You are kicking major ass in the health arena.

    I'm absolutely loving this and I always like to see how other people approach eating healthy. It's way easier than people realize; the latest thing I've been doing is replacing all snacks with fruit (although it's so hard to resist chips and dip still). I do the same thing with my ramen and ditch the soup packets for my own broths.

    Also, those soy noodles look AMAZING. Come cook for me, please??

    JennifHsieh

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  7. It looks like you had a good variety of colorful of food & drinks. Sounds like a great week to me. I've never heard of a black sesame latte. I'll have to try that out. :]

    // ▲ itsCarmen.com ▲

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  8. wow,i love your meal diary!! everything seem so yummy and i'm drooling now although i just finished my lunch hour ago. sorry,it's been long time since i visited your blog..i love your new blog design and layout. i've being spending more times on instagram nowadays instead of blog..night classes have taken most of my times...

    :)

    xo joselovincolors
    www.joselovincolors.com

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  9. Good luck on your road to following a healthier diet! I think that is awesome! Had fun taking a peek into what you are eating lately as well. I too am trying to be more conscious of what I eat - I do eat relatively heatlhy, but I pick big portions and really should eat waht I have for dinner for lunch and vice versa.

    Rae | Love from Berlin

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  10. Wow, all of your food photos look amazing. I'm really hankering for some risotto, like the one you made on Tuesday! Do you do any meal prep?

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  11. This is amazing! So artistic and brilliant! Definitely noting down some foods here ^___^/ x

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  12. Dried seaweed is one of my favourite snacks as well. I really should be eating healthier. It all started to go down in February

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  13. Ooh I really want a taste of your Tuesday's dinner! / Oh gosh, this spring break I've had basically nothing but caffeine and carbs. So this coming week I'm going to try to do a detox. Well, I'm just gonna try to make healthier choices :P / Ahh I always make sure that I'm well-stocked with black sesame powder. I just mix mine with almond milk and call it sesame soup. I like keeping it a bit thick. / Ooh I need to try the coconut milk and honey! -Audrey | Brunch at Audrey's

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