GoClean blog
Notes on eating well
Healthy eating, nutrition and wellbeing notes from GoClean.
- 6 May 2024
Unlocking the Power of Omega-3s: Beyond Just Heart Health
Omega-3 fatty acids are often celebrated for their benefits to heart health, but did you know they play a crucial role in almost every aspect of your well-being? From fighting inflammation to supporting mental health, let’s dive into the lesser-known powers of omega-3s and how you can effectively incorporate them into your diet.1. Brain HealthOmega-3 fatty acids, particularly DHA, are essential for brain health. DHA makes up about 30% of brain matter and is pivotal for brain development in…
Read more - 22 April 2024
The best foods to combat bloating
Abdominal bloating is a common problem, often triggered by a large meal or a gas producing food. It can also result from gut sensitivity due to emotional changes, alterations to the gut microbiome, and various underlying health conditions. Sometimes it’s due to a food sensitivity or food intolerance, or you might have an underlying health condition, for example, irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Chronic bloating that causes moderate to severe symptoms can…
Read more - 18 April 2024
Healthy fat foods you should be eating
Fat gets a bad rep, but we need it for a number of physiological processes in our body including the absorption of nutrients, brain function, and hormone production. But not all fats are created equal. When we talk about healthy fats we are referring to both monounsaturated (MUFAs) and polyunsaturated fats (PUFAs).When it comes to PUFAs, omega-3 and omega-6 fatty acids are the most popular, and indeed a healthy ration between them is the goal. Now, let’s take a look at some food sources of…
Read more - 15 April 2024
Everything You Need to Know About Cooking Oils
Cooking oils are essential ingredients in culinary pursuits, each with its own unique flavor, smoke point, and health properties. When choosing a cooking oil, consider its smoke point (the temperature at which it begins to smoke and break down, producing harmful compounds), flavor, and nutritional profile. Additionally, be mindful of each oil's health benefits and potential drawbacks, and use them accordingly in your cooking. Here's a comprehensive overview:1)Olive Oil: Known for its rich…
Read more - 4 April 2024
Foods you should never eat raw
Despite the growing popularity of raw food diets, certain foods should never be consumed in their uncooked state. Raw consumption of these foods poses significant health risks, including exposure to harmful bacteria, toxins, and potential digestive disturbances. In this brief exploration, we'll delve into a selection of foods that are best enjoyed after undergoing proper cooking methods to ensure safety and enhance their nutritional value. Here are some foods you should never eat raw:1.…
Read more - 1 April 2024
What you need to know about Protein
Protein is crucial to good health. In fact, the name comes from the Greek word proteos, meaning “primary” or “first place.”Proteins are made up of amino acids that join together to form long chains. You can think of a protein as a string of beads in which each bead is an amino acid. Here are 9 important functions of protein in your body.1)Growth and maintenanceProtein is required for the growth and maintenance of tissues. Your body’s protein needs are dependent upon your health and activity…
Read more - 29 March 2024
How to choose right carbohydrate?
Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Some weight loss programs discourage eating them, but the key is finding the right carbs — not avoiding them completely.You may have heard that eating complex carbs is better than simple carbs. But nutrition labels don’t always tell you if the carbohydrate content is simple or complex.Complex carbohydrates are digested more slowly and release glucose into the blood stream more gradually. Simple…
Read more - 25 March 2024
Do you know Fiber can helps your weight loss journey?
Fiber, also known as dietary fiber or roughage, is a type of carbohydrate found in plant-based foods that the human body cannot digest or absorb. Unlike other carbohydrates, such as sugars and starches, which are broken down into glucose and absorbed into the bloodstream, fiber passes through the digestive system relatively intact. Why fiber can help your weight loss journey, let's check it out!1)Increases SatietyFiber-rich foods tend to be more filling, which can help reduce hunger and…
Read more - 21 March 2024
How to do Healthy Iftar
Discover nutritious ways to break your fast with our guide to healthy iftar tips. From balanced meal ideas to mindful eating strategies, learn how to fuel your body during Ramadan with our expert advice on staying healthy while observing the fast.
Read more - 27 June 2023
Unleashing the Power of Superfoods
Superfoods are a group of nutrient-dense foods that are considered to have exceptional health benefits due to their high content of vitamins, minerals, antioxidants, and other beneficial nutrients. While the term "superfood" is not a scientific or regulated term, incorporating these nutrient-rich foods into a healthy and balanced diet can contribute to better health outcomes. such as boosting immunity, reducing inflammation, improving heart health, promoting healthy digestion, and supporting…
Read more - 20 June 2023
Avoiding Hidden Sodium? Tips for Reducing Intake and Improving Your Health
Sodium is an essential mineral that is necessary for many bodily functions, but too much sodium in the diet can increase the risk of high blood pressure, heart disease, and stroke. Unfortunately, sodium is often hidden in many of the foods we eat, making it difficult to know how much we are consuming. Here are some tips for avoiding hidden sodium and reducing your overall intake:1. Read Labels: Check food labels for sodium content and compare different brands to find lower sodium options.…
Read more - 16 June 2023
Is Whole Grains Really Healthy? Let’s Find Out
Whole grains are the entire grain that contains all the three natural parts – the fibre-rich bran,the nutrient-packed germ and the starchy endosperm. They are more nutritious because they contain more dietary fibre and several other nutrients and phytonutrients.Bran contains: dietary fibre, B vitamins, iron, zinc, and other mineralsEndosperm contains: mainly carbohydrates, some proteins, small amounts of vitamins and minerals, and phytonutrientsGerm contains: B vitamins, vitamin E, unsaturated…
Read more - 8 June 2023
From Garden to Plate
A plant-based diet comprises more plant-based foods such as fruits and vegetables, whole grains, legumes, nuts, seeds and product based on these. A plant-based diet does not necessarily eliminate all animal products, but rather have more/ higher proportion of plant-based foods in the diet. It is a way of eating that has become increasingly popular in recent years due to its numerous health benefits, as well as its positive impact on the environment. A diet consisting of more plant-based foods…
Read more - 1 June 2023
Why ultra-processed food is so hard to resist?
Ultra-processed foods (UPFs) are defined as food products that contain a high proportion of industrialized ingredients, such as sugars, fats, refined grains, additives, and preservatives. These foods are often highly palatable, convenient, and inexpensive, which makes them popular among consumers. However, consuming UPFs on a regular basis can have negative health consequences, such as weight gain, metabolic disorders, and chronic diseases. Here are some reasons why ultra-processed food is…
Read more - 25 May 2023
Eat Out Like a Pro
Healthy dining out can be challenging, but with some smart choices and strategies, it's possible to enjoy a delicious meal while staying on track with your health goals. Here are some tips and strategies for healthy dining out:1. Choose dishes that are rich in nutrients Look for meals that are high in fiber, protein, vitamins, and minerals. This can include dishes with lean protein sources such as grilled chicken or fish, whole grains, vegetables, and fruits.2. Avoid processed foodsLook for…
Read more - 18 May 2023
Healthy Snacking Made Easy
Snacking is a common part of many people's diets, but it's important to choose healthy snacks that can help fuel our bodies and provide important nutrients. Here are some tips on how to snack in a healthy way:1. Choose nutrient-dense snacks Instead of reaching for processed snacks like chips or cookies, choose snacks that are rich in nutrients like vitamins, minerals, and fiber. Examples include fresh fruit, vegetables, nuts, seeds, and sandwiches.2. Focus on whole foodsLook for snacks that…
Read more - 9 May 2023
Mindful Eating: Appreciating Every Bite
Mindful eating is a practice that encourages us to slow down, be present in the moment, and pay attention to our food and how it affects our bodies. It involves bringing our full attention to the experience of eating, from the colours and textures of the food to the taste and smell, and even the sounds of our surroundings. Mindful eating has numerous benefits for both our physical and mental health, including better digestion, improved relationships with food, and increased enjoyment of meals.…
Read more - 4 May 2023
Let’s Eat Rainbow
A rainbow diet is a way of eating that emphasizes the importance of consuming a wide variety of colourful fruits and vegetables. By incorporating fruits and vegetables of all different colours into your meals, you can ensure that you are getting a diverse range of essential vitamins, minerals, and antioxidants that are necessary for optimal health. Red Red fruits & vegetables, such as tomatoes, red peppers and strawberries, contain lycopene, which has been link to a reduced risk of prostate…
Read more - 27 April 2023
Wanna Supercharge Your Memory? Grab these foods~
Our brain is one of the most important organs in our body, and it requires proper nourishment to function at its best. Studies have shown that certain foods can improve memory, concentration, and overall brain function. Here are some foods that can supercharge your memory:1. Blueberries Blueberries are rich in antioxidants called flavonoids, which can improve memory and cognitive performance. Studies have found that eating blueberries regularly can slow down age-related cognitive decline.2.…
Read more - 18 April 2023
Chocolate? To eat or not to eat?
Chocolate is one of the most beloved treats in the world, loved by people of all ages. However, like many indulgences, it has both pros and cons when it comes to its impact on health and wellness. Here are some of the advantages and disadvantages of consuming chocolate:Pros of chocolate1. Improves Mood One of the most well-known benefits of chocolate is its ability to improve mood. Eating chocolate can stimulate the release of endorphins and serotonin, which is known to boost mood and promote…
Read more - 11 April 2023
Oh, sure, fried foods help you get a good night's rest
Eating before bed can impact your sleep quality and cause digestive issues. However, it's important to note that going to bed hungry can also disrupt sleep, so it's essential to find a balance between satisfying hunger and avoiding heavy, difficult-to-digest meals. Here are some foods to eat and avoid before sleeping: Foods to eat before sleeping1. CherriesCherries are a natural source of melatonin, a hormone that regulates sleep-wake cycle. In addition to melatonin, cherries also a good…
Read more - 5 April 2023
Why only treat hair externally instead of addressing the cause internally? Let's find out more.
A healthy diet not only nourishes the body but also plays a vital role in maintaining healthy hair. Hair is made up of proteins, which are essential for growth and strength. A diet lacking in proper nutrients can lead to hair loss, thinning, and dullness. Here are some of the best foods to promote hair growth and prevent hair loss:1. EggsEggs are rich in protein and biotin, which are vital for healthy hair growth. Biotin is an essential nutrient that helps produce keratin, a protein that makes…
Read more - 31 March 2023
Milk 101: A Guide to Understanding Common Types and Benefits
What are the common types of milk?1. Fresh milk: direct source from cows, goats & sheep (generally contains 3% of milk fat)2. Ultra-high temperature (UHT) milk: exposed to high temperature by being kept at a minimum temperature of 135°C for at least 2 seconds3. Skimmed/ non-fat milk: milk without milk fat but with most essential nutrient & beneficial for individuals who aim to restrict their consumption of calories, fat, and cholesterol.4. Low fat milk: milk which contains at most 1.5 g of…
Read more - 25 November 2022
The Ultimate Guide to Pre-Workout Nutrition
Whether you’re exercising to burn fat, build muscle or to just simply look and feel good, food is the fuel that’s going to help you reach your ultimate fitness goals. In fact, fuelling your body with the right nutrients prior to exercise can help maximize performance, fight fatigue and increase fat-burning potential. What to eat before a workout?To get the most out of your workouts and recovery, you should focus on your macronutrient intake. Each macronutrient has a specific role before a…
Read more - 21 November 2022
Gluten is Bad?
The number of people on gluten-free diets has grown in the last decade. It has become one of the latest health trends and now, you can easily find gluten-free products in grocery stores. But does cutting it out of your diet really makes you healthier? This article will cover everything you should know about gluten before you consider avoiding it!What is Gluten?Gluten is a protein naturally found in certain grains such as wheat, rye, and barley. It can form an elastic network that stretches and…
Read more - 8 November 2022
5 Foods For Reducing Bloating
Bloating is a common problem often caused by issues like constipation or excess gas. Sometimes, it can be a symptom of underlying gastrointestinal conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), non-celiac gluten intolerance, or lactose intolerance. Not all bloats are created equal, even though they all feel awful. In fact, there are actually two different kinds: gas bloat and water bloat.Typically, gassy bloat occurs after eating foods that might…
Read more - 29 October 2022
The Truth About Hidden Sugars
Did you know that some packaged food products that you bought from grocery store actually contain more sugar than you would expect? Some foods that most people would consider “healthy” may also have a lot of added sugar in them. People don’t even realize they’re eating it because sugar goes by many different names - which is why it’s easy for manufacturers to hide them in the products. As a consumer, It is important to be aware of the information on the food label to make informed choices when…
Read more - 27 September 2022
The Secret to Reducing Fat in Cooking
Fat is an essential part of a healthy diet. It provides energy to our body and supports cell function. However, it is easy to consume too much fat in our daily diet, which can cause weight gain and increase the risk of several health problems like heart diseases, diabetes and some cancers. But don't panic! Here are a few simple tips and tricks that can help reduce fat in your cooking.1. Use Healthier Cooking MethodsTry baking, roasting, grilling, steaming, boiling, or stir-frying. These…
Read more - 12 August 2022
Are You Eating A Balanced Meal?
When it comes to eating well-balanced meals, trust me.....it's not that complicated. Just follow the Malaysian Healthy Plate! It is a quick visual guide for you to adopt healthier eating habits in each meal through the concept of Suku Suku Separuh or Quarter Quarter Half. All you have to do is divide your plate into 3 sections: • 1/4 plate of carbohydrates sources (preferably whole grains such as brown rice or wholemeal bread) • 1/4 plate of protein sources (meat, fish, poultry, egg or legumes)
Read more - 11 October 2020
Top 5 Herbs & Spices that Boost Immunity
Maybe you've heard of certain foods that can keep our body healthy and boost our immune system. But do you know that even the herbs and spices sitting on our kitchen counter also provide numerous benefits to human health apart from giving a good color, flavor and aroma to the food?In this article, we will explore the top 5 herbs and spices that boost our immune system and help us fight infections and diseases. 1. GarlicGarlic has long been used in almost every cuisine in the world as it gives…
Read more