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clean eating

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‘Freshly Chopped’, the healthy food company, has now reopened on Baggot Street as ‘Freshly Chopped Innovation Kitchen’ following a complete redesign of the menu and service model, creating a more streamlined preparation and ordering system, making enjoying Chopped even easier and faster. The outlet will also innovate by regularly trialling new menu options and product ranges, which could then roll out across the Chopped network.

Image result for yum salad gif

The Baggot Street outlet was the very first Freshly Chopped, opened in May 2012. Since then Freshly Chopped has expanded to include over 50 outlets throughout Ireland and internationally. The Baggot Street location was selected to showcase the new Freshly Chopped experience as it was immediately popular with the local community in a vibrant area of ever changing dining options and brands.

At Freshly Chopped Innovation Kitchen you can opt to ‘Grab and Go’ from a selection of pre-prepared wraps and salad bowls, based on the most popular combinations. But the real innovation is at the order station where the 3 step process promises ‘speed without compromise’. Choose your salad, add your protein and then your salad dressing to create your perfect salad bowl. As all the elements are freshly pre-prepared in store, your chosen combination, in either a salad bowl or wrap, delivers the same great fresh taste, but with a tighter turnaround time!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Freshly Chopped (@chopped.ie) on

There’s a range of new salads on the Chopped Innovation Kitchen menu which, combined with your choice of protein and then salad dressing, makes for a wide range of flavour combinations to suit your personal taste:

The Bruce Leaves

The Lob the Goob

Poke mo Thoin

Mambo Italiano

Garden of Vegan

Chopped Harvest

Asian Salad

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Freshly Chopped (@chopped.ie) on

Get your day off to the best possible start with the new healthy breakfast range, made fresh to order. Choose from a range of hot options: Quick Oats, Protein Pancakes served with Fat Free Frozen Yoghurt or delicious savoury omelette wraps made with your selection of Dubliner or Feta cheese, bacon, tomato, carrot and onion. With new menu options, treats and more, expect an exciting experience every time you visit the Chopped Innovation Kitchen.

Brian Lee, co-founder and managing director of Freshly Chopped commented: “We’re excited to unleash Freshly Chopped Innovation Kitchen on the world. Baggot Street is the perfect location to unveil our unique, new vision as it was not only our very first store to open back in May 2012, but is an area that is a centre for food creativity and innovation in Dublin. We’re thrilled that our Innovation Kitchen will be at the centre of this thriving community, a community we have been very happy to be a part of for over 7 years.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Freshly Chopped (@chopped.ie) on

“Our delicious new range of grab & go boxes and snack pots are also the ideal meal or snack for those on the go, any time of the day. The new-look Baggot outlet is a first of its kind for Freshly Chopped, but we may look to expand the concept to other locations around the country as we continue our expansion.”

You can find Freshly Chopped Innovation Kitchen at 148 Baggot Street Lower, Dublin 2

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Scrolling by multiple #cleaneating hashtags is par for the course if you're a regular social media user.

And while the maintenance of a healthy lifestyle is to be commended, a recent study into the social effects of its pursuit makes for interesting reading.

According to the authors of the study, Suzanne M. Nevin and Lenny R. Vartanian, there exist potential negative social consequences of clean dieting.

Investigating the theory, the researchers explained that they asked participants to read about a specific individual before evaluating them.

"In Study 1, participants read a vignette describing a woman following a “clean” diet, a woman with anorexia, or a control target (minimal information about the individual)," the findings read.

"In Study 2, participants read a vignette describing a woman with orthorexia, a woman displaying identical orthorexic behaviors but without the orthorexia label, a woman with anorexia, or a control target. Participants then rated the target individual on a range of measures assessing stereotypes, emotions, and behavioral intentions toward the target."

Based on the participants' assessments, researchers quickly learned that the individual who professes to be a clean-eater was judged more negatively than someone whose dietary habits were not referred to.

The findings were similar in both studies leading researchers to conclude that a stigma surrounding clean-eating does indeed exist in today's society.

"Overall, these findings highlight the potential negative social consequences of clean dieting and orthorexia nervosa, and point to perceptions of control and blame as potential mechanisms underlying the stigma of these conditions," they conclude.

"The present research provided support for the suggestion that there may be adverse social ramifications for clean dieting behaviors, and found that this effect was particularly pronounced when the behaviors were described in a more extreme manner."

Elaborating the motivation behind the studies, the authors explain: "​​​​​​Developing a better understanding of the stigma toward various forms of disordered eating is an important step toward alleviating the social burden endured by individuals with those conditions."

The study has been published in the Journal of Eating Disorders.

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There’s no doubt that the diet industry has come on leaps and bounds over the past few years. The focus has shifted somewhat, and many young people are focusing on their overall health and fitness goals rather that achieving that ‘perfect’ body.

However, with our social media feeds filled with to the brim with pictures and videos depicting this perfect lifestyle, the pressure is still on.  

 

Good morning, and my goodness it is a beautiful morning to wake up to I was up super early for my course today and so kept breakfast relatively light as I'll want to eat again soon! This morning I had poached eggs on grilled mushrooms with fresh chopped spinach, chilli, tomatoes, crumbled feta and seeds. For those asking, today's course is on postural restoration or PRI and is a two day intensive course. I'm feeling pretty lucky as it's the first time this course has come to the UK, and I can't wait to see some of my favourite faces in the industry there @shona_vertue @olliefrostpt @lbp_adamwillis So now, it's time to get my geek on and wish you all a wonderful weekend! #Breakfast #EatWellEveryday #Eggs #EverydayFitness

A post shared by Alice (@clean_eating_alice) on

Some so-called ‘clean-eating’ regimes recommend dropping certain food groups, such as carbs and dairy, and while these programs may offer short-term results, deep down we all know that it’s not sustainable, nor good for our health.

A survey conducted by the National Osteoporosis Society in the UK found that four in 10 young adults, aged between 18 and 24, have attempted at least one of these trendy diets. While two in 10 admitted to restricting their intake of milk and cheese which are major sources of calcium.  

The charity warned of the potential risks these nutrient deficient diets may have on our health later in life, including osteoporosis and brittle bones.

Speaking to The Daily Telegraph, charity advisor, Susan Lanham-New warned: ‘'By the time we get into our late twenties it is too late to reverse the damage caused by nutrient deficiencies.''

So, turns out your mother was right all along. 

Them bones, them bones need calcium girls! 

Oh, and while we have you; don't forget to have your say in the inaugural SHEmazing Awards this May! It's time to vote, and you can do it right here!

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Over the past few years, clean eating has been high on the trends list, with people choosing to eat the healthiest of healthy food for magical benefits.

The end of 2016 saw this trend face a bit of backlash, with many health experts saying most of it is a marketing ploy and basically, well…. BS.

 

A photo posted by Four Sigmatic (@foursigmatic) on

But, despite this, new 'wonder' foods come out everyday, and one of those, is mushroom coffee.

Yep, mushroom coffee.

Hailed as the next big thing, the cuppa joe is made from "medical mushrooms" (which we're kinda suspicious about), and its creator Four Sigmatic say it's the "world's healthiest coffee."

 

A photo posted by Four Sigmatic (@foursigmatic) on

The company picks wild mushrooms that grow on or near trees, and after they've been dried, they're boiled and liquidised, so you can get all of the "organic benefits" from them.

To find out more about mushroom coffee's healthy extras, you can check out here, but right now, we think we'll stick to our Starbucks.

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Unless you're adept at ignoring the countless social media posts waxing lyrical on the topic of 'clean eating', chances are you have, on some level, internalised the philosophy.

And whether you practice it or not is beside the point because the sheer number of posts celebrating it means that many of us get a pang of guilt when we tuck into our nightly pack of Malteasers or weekly takeaway.

While eating well and working out are absolutely essential for mind, body and soul, eliminating certain food groups, counting macros and imbibing more green stuff than you can shake a stick at is not the most pleasurable of activities.

And being forced to read about it on our social media feeds is even less interesting.

Here are just seven reasons we need to get the f*ck over 'clean eating'.

1. The term alone suggests that everything else we eat is somehow dirty, and no one needs that negativity in their life.

"I can literally SEE my face in this doughnut glaze. Dirty it is not."

2. Green tea is not the same as a steaming mug of Lyons, and no amount of brainwashing can get us to think otherwise.

"It's like a penance, and what did I do to deserve it?"

3. Gwyneth Paltrow is an advocate of clean eating – need we say more?

"I won't take life lessons from a woman who wore THAT dress to the Oscars."

4. A 'clean eating' lifestyle does not come cheap,  and who has time to source organic products at every turn?

"I may be eating clean, but I'll never own my own home at this rate."

5. The level of smugness that accompanies a newfound clean-eating convert is more than flesh and blood can stand, frankly.

"Oh, you used Chia seeds, did you?  And you caught the salmon yourself? Well, aren't you a treat?"

6. The health benefits of 'clean eating' are not worth the half-hourly trips to the bathroom to expel the sheer amount of water you're advised to drink.

"Everyone in the office is going to think I went to that dodgy kebab shop for lunch."

7. Turning your back on the glass of wine you so desperately want at the end of a busy week want may be good for your waistline, but it sure as hell isn't good for your soul. 

"I'd rather be drunk than virtuous right now."

 

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After the indulgence of Christmas, your body (and your bank balance) are no doubt worn out.

If you're feeling sluggish, low in energy or just feel your metabolism needs a kickstart, why not try a short-term detox in the New Year?

Rather than going on a crazily restrictive fad diet, a clean-eating detox simply involves eating more of certain foods and less of others. It may be hard to beat certain cravings, but keep in mind that this is only for a week.

Here are our guidelines on how to get started, what to eat and what to cut out. 

If you have any health concerns regarding diet changes, please do consult your GP or a diet professional.

The guidelines

1. Keep things simple: Don't leave yourself in danger of getting overwhelmed with ingredients lists and buying a cheeky oven pizza at the last minute. Each meal should include a portion of whole grains, lean protein and healthy fats – keep that in mind and you'll be good to go.

 

2. Check your calendar: If you have an event or party to attend, it might be worth re-scheduling your detox week. While in theory it might seem like no problem for you to avoid the buffet or only eat a light salad while out with friends, when faced with the temptation it's a lot harder to resist. Choose a quiet week with no big indulgent events.

 

3. Avoid snacking: Plan three meals each day that you'll really look forward to eating, and steer away from mindless snacking in between. If you know you're a stress-eater, keep some healthy snacks to hand like raw almonds or cut veggies.

 

4. Don't panic: Nobody is made of stone and we all get cravings from time to time. Don't punish yourself for falling off the wagon – it's no big deal. If you do find yourself at the end of a family size bag of crisps, just dust those crumbs off, readjust your meal plan for the day and move on.

 

What to include this week

  • Non-dairy milks like rice or almond milk
  • Egg whites
  • Non-gluten grains like brown rice, quinoa or buckwheat
  • Fruit and vegetables: Go for non processed, non-sweetened produce. Eat your fruit fresh or blended into smoothies, and eat veg raw, steamed, sauteed lightly, juiced or roasted.
  • Protein sources like fish, lean chicken, lean turkey, lamb, lentils, beans, chickpeas, green peas and edemame
  • Nuts and seeds like walnuts, almonds, chia seeds, sunflower seeds, pumpkin seeds and flaxseeds
  • Liquids like water, decaf herbal teas or soda water
  • Non-sugar sweeteners such as stevia or agave nectar
  • Oils and condiments like olive oil, coconut oil, flax oil, canola oil, vinegar, herbs and spices.

 

What to avoid this week

  • All dairy and egg yolks
  • Grains such as wheat, corn, cous-cous and barley
  • Fatty spreads and sauces like butter and mayo
  • Fattier sources of protein like pork, beef, shellfish and soy products such as tofu.
  • Peanuts and peanut butter
  • Alcohol, coffee, tea, soft drinks and other caffeinated beverages
  • High-sugar sweeteners like white/brown sugar, honey and maple syrup
  • Sugary sauces and glazes like BBQ, teriyaki, ketchup, relish and chutney
  • Salty and sugary snacks such as crisps, biscuits, chips, chocolate, sweets and cakes
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We all get to a point over Christmas where we cram the final chocolate caramel in our mouths and vow that that will be the last grain of processed sugar that will ever pass our lips.

Ooooh, warm mince pies? Eh, yes please.

Resolving to embrace a healthy, sugar-free diet is a fairly standard December resolution for many, but it’s not a simple task.

It takes dedication and perseverance, but the new start might be exactly what you and your body are looking for.

If you’re serious about trying a sugar-free diet in the new year, then here are some handy tips to get you started on this life-changing path.

1.  Remember it’s not going to be easy.
Like any big change in your life, a diet overhaul takes some getting used to so don’t expect to embrace the sugar-free life with open arms in your first week!

2. Do NOT go from eating sugar every day to banning it from your life entirely.
 This is a recipe for disaster, so be sure to gradually reduce your sugar intake day-by day – by no longer taking sugar in your tea or coffee, for example.

3. Do NOT replace sugar with sugar substitutes and sweeteners
You’re only going to have to start weaning yourself off those too, so don’t put yourself through it.

4. Familiarise yourself with labels.
You will be shocked by the sheer amount of sugar in the food we eat, so things that you may have deemed healthy in the past will need to be left on the shelf from now on.

5. Include as much protein in your diet as possible.
The protein you obtain from eggs, fish and nuts is extremely satisfying, so filling up on these will reduce your chances of being hit with a sugar craving.

If you truly want to cut down on your sugar intake or exclude it from your diet completely, it’s important to educate yourself on sugary foods, from fruit to fudge cake, be realistic with your goals and remember that a sugar-free life is possible!

And one more thing; if you slip one day and eat an entire chocolate cake, so what? Tomorrow’s a new day!

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Anyone who’s been giving clean eating a go will have heard the word ‘superfood‘. But what does it really mean?

When it comes to eating healthily it is important to know what exactly you are putting into your body – especially if you’re trying to drop a few pounds.

The truth is, some so-called ‘superfoods’ are not so super for you after all. With that in mind we’ve put together a list of what to include in your diet and what to avoid.

Superfoods you need in your life…

Cocoa powder
Like chocolate, cocoa powder contains flavonoids which are known to help lower blood pressure and improve blood flow to the brain and the heart. With less than 15 calories per tablespoon cocoa provides a strong chocolate flavour without the guilt.

Try adding the powder to a smoothie for a rich chocolatey taste.

Seaweed
Sea-grown vegetables are packed with omega 3 fatty acids, calcium, magnesium, iron, potassium, zinc and vitamin C. However seaweed is most treasured for its concentrated source of iodine which is crucial for normal growth and production of thyroid hormones.

Slice up some nori sheets and add to your salad or wrap for an extra crunch or add to your smoothie for an extra mineral kick.

Goji berries
Goji berries contain a lot of vitamin C needed for healthy teeth and gums and for protecting the liver. The have been used for centuries by Chinese herbalists to treat eye, liver and kidney ailments.

Sprinkle over cereal to instantly increase the nutritional density of the cereal.

 

And the superfoods best ignored…

Wheatgrass
Wheatgrass can cause nausea, appetite loss, and constipation and is often blended with sweeteners. It’s much better to stick to the leafy greens, like spinach for example, which is more affordable – and tastes better.

 

Vitamin-enriched drinks
Many vitamin drinks come flavoured with excess sugar and artificial additives. So keep things natural instead by simply adding lemon or lime slices to your normal water.

Gluten-free products 
These often have added sugars to make up for the lack of flavour. So unless you have an intolerance for gluten you should give these expensive items a skip.

 

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Fat around the stomach area is generally the hardest to shift, which means it's something a lot of us are self-conscious about.

Even if you're not hoping for washboard abs, excess stomach fat can be a danger to our health as it signals a high level of fat around our internal organs too.

So it's worth taking on some of these simple diet and lifestyle changes to help melt away stubborn fat around your middle. 

And regardless of fat loss, you'll find these tips will make you feel better all over – improved mood and more energy can only be good things, right?

Here goes…

1. Eat MORE fat… the good kind
A diet rich in monounsaturated fatty acids can actually serve to burn fat faster. So try to have a few servings a day – a handful of nuts, half an avocado or a tablespoon of olive oil all count as servings. More guac – as if you needed an excuse.

 

2. Avoid blood sugar spikes with smarter snacking
Insulin spikes not only cause you to have more cravings for sugar, but they can also lead to more fat storage than is necessary for your body. If you're eating sugary or high GI foods like chocolate, sweets or processed carbs, balance out the blood sugar spike by eating a low GI food like a handful of raw almonds alongside them. 

 

3. Try high intensity exercise
Any form of activity that gets your heart pumping and causes you to break a sweat is a surefire way to burn fat. Go for high intensity interval training (HIIT) – bursts of high-powered activity followed by short periods of rest. For example, try running 600m at a fast pace, then resting for a minute. Repeat 5 times and you'll certainly feel the burn.

 

4. Eat the rainbow
Avoid 'beige' diets that consist mainly of white carbs and sugary foods (pizza and potato wedges, we're looking at you). Try to add at least one serving of fruit or veg to every meal, or even better, base your meal around those colourful foods. It'll mean more nutrients, more energy and a happier you.

 

5. Be mindful
High levels of stress (and lack of sleep) are directly related to excess belly fat, so be sure to take time for yourself each day. Whether it's ten minutes of meditation before bed or a walk in the fresh air after work, do something to clear your head and calm your mind.

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Jessica Alba; Alicia Silverstone; Gwyneth Paltrow; Blake Lively: it seems every A-lister has their own 'clean-living,' website. 

No gluten; no dairy; no meat; no sugar – green juices, raw salads, and strange concoctions… it's all part of the current trend for eating extremely healthily.

However, if you're one of the many people who tries to emulate their favourite stars' diets in a bid to look your best, you might want to reconsider: because clean-eating could well be making you ILL.

Indeed, researchers have now come up with a term for it – orthorexia – incidence of which are apparently rising.

As Professor Charlotte Markey, a psychologist at Rutgers University in the US explains: "People start eliminating foods they consider 'impure' or 'bad' – sweets, sugars, carbohydrates.

"Before they know it, they are eating a highly limited diet.

"They think there is room for improvement and that they can always eat 'healthier. They cut out sugar, then salt, then wheat, then dairy, and so on.

"They become obsessed with what they should not be eating and keep whittling down the foods they will allow – which often impacts them socially since food is such a part of our social experiences."

She adds: "What people don't realise is that many of those foods they are restricting, like carbohydrates, which are an important source of energy, really do serve a function."

Here, take the Bratman Test to see if you too are suffering from the negative effects of the condition:

  • Do you spend more than three hours a day thinking about your diet?
  • Do you plan your meals several days ahead?
  • Is the nutritional value of your meal more important than the pleasure of eating it?
  • Has the quality of your life decreased as the quality of your diet has increased?
  • Have you become stricter with yourself lately?
  • Does your self-esteem get a boost from eating healthily?
  • Have you given up foods you used to enjoy in order to eat the 'right' foods
  • Does your diet make it difficult for you to eat out, distancing you from family and friends?
  • Do you feel guilty when you stray from your diet?
  • Do you feel at peace with yourself and in total control when you eat healthily?

Your results:

  • Yes to 4 or 5 of the above questions means it is time to relax more about food.
  • Yes to all of them means a full-blown obsession with eating healthy food.
  • It also important to note that orthorexia nervosa is not seen formal medical condition yet many experts believe that it is a growing concern as society becomes more obsessed with health and diets.
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Who doesn’t love dessert? Around here we are big fans of all kinds of desserts.

From cupcakes to ice cream and pretty much anything else you would find on the dessert menu, we are generally going to be wanting to try a slice. Or two. Ok fine three.

One thing we are not wild about however is that having a sweet tooth is not exactly the best when trying to live a healthy lifestyle. So, we found ten ways that you essentially cheat yourself into eating dessert all the time.

Healthy Brownies

This is basically salad, right?

Chocolate cake! With bananas and almonds, yum.

You could even call this breakfast.

Berry crumble.

Again, all this fruit and nuts mean we can have cake for breakfast.

Peanut butter cups.

With bonus chocolate.

Strawberry shortcake.

Which is also vegan-friendly.

​Banoffee Pie.

Give us all the pie.

Almond ice cream.

Amazing.

Chocolate chip blondies.

Healthy treats for everyone!

No bake cookies.

Sugar free but still delicious.

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Next time you're considering sleeping through that 6.30am alarm and giving the gym a miss, take some motivation from Instagram's fittest ladies.

From workout inspiration to protein-packed #foodporn, these Irish health and fitness fanatics never fail to deliver. While some of these amazing women are personal trainers or nutritionists by trade, others are fitting their passion in around a normal 9-5 lifestyle.

Here are just five of our favourite Instagrammers…

Sinéad Forde (@sineforde)
After battling anorexia and bulimia during her two 'past lives', Sinéad has now found a balanced, healthy lifestyle that works for her. She's currently training for her first fitness competition this November, and you can follow her journey on Instagram.

 

A photo posted by Sinead Forde (@sineforde) on

 

Amanda Moroney (@recalibratedbodies)
This Clare-based personal trainer has abs to make your eyes water. Amanda and her boyfriend Daniel set up online company Recalibrated Bodies to share their "knowledge & passion for health, fitness and wellbeing" and have been enjoying huge success with clients worldwide.

 

A photo posted by @recalibratedbodies on

 

Sarah Moloney (@sarstri)
At just 17, Sarah has already abandoned the world of fad dieting for a different approach – flexible dieting involving counting the macros (grams of protein, carbs and fat) in each meal. Combined with a regular training routine, Sarah has seen amazing results.

 

A photo posted by Sarah Moloney (@sarstri) on

 

Georgia Hickey (@georgiasfitlife)
Personal trainer Georgia is another advocate of the macro-counting diet and we LOVE her creative takes on mealtime. Expect lots of tasty, filling treats that for once AREN'T considered a "cheat meal."

 

Woke up late this morning… Oops! Having some 85% dark chocolate on my egg white oats this morning!

A photo posted by Georgia Hickey – BTY Fitness (@georgiasfitlife) on

 

Joanna Larby (@makeupfairypro)
Make-up artist and model Joanna began her fitness journey earlier this year and has had an incredible transformation so far, all through clean eating and regular training. She's also kept her amazing (and all natural) curves, tailoring her exercises to tone and tighten those areas rather than lose her shape completely.

 

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