Nutrition

Nutrition in the Media is a Minefield - 5 Tips to Help You Spot Fact From Fiction

Many of you might have come across scary nutrition-related headlines on the internet. Similarly, have you put in a seemingly simple nutrition question on Google and then ended up being even more confused than before? UFIT One-North Personal Trainer Emily Whitelock gives us 5 tips on how to filter through the slew of information you find on the internet!

17 UFIT highlights of 2017

And just like that, 2017 is done! We're excited about what the new year will bring - but just before moving on, can't help but reflect on what an amazing year 2017 has been.

There have been so many highlights and exciting developments over 2017 - far too many to mention - and here we've chosen just 17. 

We thank our wonderful community of clients, partners and friends for your amazing support and congratulations to all of you on reaching your personal goals and milestones over the year. We have loved working with you and are really excited about getting you Fitter, Leaner Stronger next year.  Stay tuned as we continue to pop up in exciting new places in SG and beyond!

Opening of UFIT Orchard gym, with UFIT's 50 staff

Opening of UFIT Orchard gym, with UFIT's 50 staff

Team UFIT dominates team events  

Team UFIT dominates team events  

Fitness Fest mass workout for 1,000s

Fitness Fest mass workout for 1,000s

England rugby pro Dan Norton coaches UFIT kids

England rugby pro Dan Norton coaches UFIT kids

Launch of UFIT Performance in Hong Kong and Vegas

Launch of UFIT Performance in Hong Kong and Vegas

The expansion of Bootcamps team WeFit

The expansion of Bootcamps team WeFit

UFIT  heavyweights at mass staff workout

UFIT  heavyweights at mass staff workout

Singapore's Fittest CrossFit PT Couple at UFIT

Singapore's Fittest CrossFit PT Couple at UFIT

UFIT appointed in-house LinkedIn gym provider

UFIT appointed in-house LinkedIn gym provider

Continuation of UFIT staff professional development

Continuation of UFIT staff professional development

Amazing personal milestones reached

Amazing personal milestones reached

Launch of Personal Training @ UFIT Tanjong Pagar 

Launch of Personal Training @ UFIT Tanjong Pagar 

UFIT Bootcamps wins Best Outdoor Class award

UFIT Bootcamps wins Best Outdoor Class award

UFIT Clinic awarded Asia's Best Rehab Facility award

UFIT Clinic awarded Asia's Best Rehab Facility award

UFIT Clinic opens 2nd branch at one-north

UFIT Clinic opens 2nd branch at one-north

UFIT Retreats welcome guys at Phuket Retreat

UFIT Retreats welcome guys at Phuket Retreat

And Mok and Maire our physios win half marathons 

And Mok and Maire our physios win half marathons 

And that's a wrap for 2017 -  now with nearly 100 staff.

And that's a wrap for 2017 -  now with nearly 100 staff.

Lose weight with Clean & Lean

The UFIT Clean & Lean Challenge is much more than a controlled diet program. It's a major milestone towards a changed lifestyle. It will enhance the detoxing processes in your body, introduce you to better ways of eating and better food choices, and help you become leaner.

Importantly, as you begin to enjoy the taste of real food and the feeling of it in your body, you will develop new eating habits before you know it. We are creatures of habit after all. 

Our most important guiding principles are to base our food intake on fresh products, as close as possible to their natural state. It includes lots of vegetables, good sources of proteins, good fats, limited carbohydrates and no refined sugar whatsoever. On top of that we encourage you to challenge yourself with physical activities and fun fitness.  

Photo: Sofia bon Foster

Photo: Sofia bon Foster

Photo: Vincent Chan

Photo: Vincent Chan

The changes you see in the UFIT Clean & Lean Challenge are amazing. After overcoming sugar withdrawal symptoms and detoxing side effects such as tiredness, grumpiness and headaches, you will suddenly feel so much better.

YOU WILL START NOTICING THESE IMPROVEMENTS IN YOUR WELLBEING AND APPEARANCE:

  • Your blood sugar levels will stabilise - Drastic changes in blood sugar levels are caused by excessive consumption of carbohydrates, which in turn are responsible for food cravings, drops in energy and mood swings. At first, when we reduce our carbohydrate intake we might feel tired, hungry and grumpy, but after a few days once the sugar levels are low and the body has the opportunity and ability to use fat storage to create energy, all the symptoms will have disappeared.

  • You'll feel less hungry - You will control your food intake and the food will not control you!

  • You'll have much more energy throughout the day - Stabilised energy all day long, without massive energy drops and need for stimulants.

  • You'll have more energy during your training sessions - Once your body is trained to create energy from fat storage, it can do it faster and more efficiently, prolonging long term energy throughout your training sessions.

  • You will feel more balanced emotionally - Mood swings are often affected by our sugar ups and downs. At the beginning of the process, the limited carbs might lower your serotonin, which is the neurotransmitter responsible for our happiness. However, when your body gets used to lower sugar consumption you will experience a much more balanced emotional state.

  • Your weight will drop - At the beginning of the process your weight loss will be mainly due to loss of fluids, as carbs attract fluids. After a few days you will experience real weight loss, mostly from fat storage.

Rob, before and after Clean & Lean 16  - he lost 11kg - the first time  in over 15 years he weighed under 100kg                                     

Rob, before and after Clean & Lean 16  - he lost 11kg - the first time  in over 15 years he weighed under 100kg                                     

  • You'll lose body fat and become leaner - Once insulin levels drop, the body will burn fat to create energy. We aim to lose body fat as opposed to losing body mass.   

  • You'll notice your skin is clearer and your eyes brighter and whiter - You might experience some skin rashes during the detox period, but once this phase is over your skin and eyes will shine.

  • You'll experience improvements in your blood lipids and blood pressure - Lower triglycerides, higher HDL cholesterol for example.

  • You'll learn more about your body - The clean diet will help you eliminate foods that are suspected to cause indigestion, gassy stomach, heartburn or any other problems. It is a good way to learn which foods suits you the best.

Photo: Melanie Lim

Photo: Melanie Lim

Sweat it out Sunday at Tanjong Beach Bootcamp

Sweat it out Sunday at Tanjong Beach Bootcamp

Finally, at the UFIT Clean & Lean Challenge, you'll meet great people and form a supportive team, sharing ideas, recipes, difficulties and achievements.

You'll also have a set deadline to achieve your goals within, and get great ideas and support from our community via the closed community Facebook page.

This will help you to be accountable and stay on course, and eventually help you achieve your goals.  

There is no better way to kick-start your new year than with the UFIT Clean & Lean Challenge - starting Saturday 13 January! Sign up right here.

Why clean eating done right is good for you

Clean eating has been getting mixed press lately, and like anything in life, taking things to an extreme can make it bad for us. Being too restrictive with our diets and paranoid about what we eat can cause more issues than it solves.

At UFIT our approach to clean eating is much less harsh and more exclusive, it’s about taking things back to a more simplistic way of eating and as fresh and whole as possible. Here are some simple tips to eat cleaner:

1. Load up on fresh produce

When it comes to vegetables, most of us aren't getting enough. We should be aiming to get in six portions of vegetables and one of fruit each day.

Eating more vegetables can significantly reduce your risk for a number of chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer. The fibre in whole produce also helps keep good bacteria in your tummy happy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood.

Get those greens in over Christmas, it should be easy with seasonal greens such as Brussel Sprouts everywhere.

Photo: Sofi Bon Foster

Photo: Sofi Bon Foster

2. Whole grains are our friends

Carbs are not the enemy, it’s about getting the right type with the highest amount of nutrition. The best whole grains are the ones that have been touched the least by processing. Think whole grains that look most like their just-harvested state—quinoa, wild rice, oats. 

Don't get duped by "whole-grain" claims on labels though, to eat clean, packaged whole grains you're going need to take a closer look at the ingredients. Whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and it should have minimal (if any) added sugar.

When you swap out refined carbs (like white pasta, sugar, and white bread) for whole grains you'll get more fiber, antioxidants and inflammation-fighting phytonutrients.

3. Pick the right processed foods

Not all processed foods are really bad, look at amazing ranges such as The Whole Kitchen products.

Technically when we chop, mix and cook at home we are processing foods. The problem is that so much processed food at the supermarket is processed beyond the point of recognition. Keep an eye out for anything with lots of sugar and refined grains, super-long ingredient lists with foods you don't recognize and anything with partially hydrogenated oils.

Clean processed foods exist like plain yogurt, cheese, grainless granola, seed crackers and nut mixes. Just be sure to read the ingredient list and know what you are buying.

thewholekitchen.png

 4. The biggest “rule” of Clean & Lean - limit sugar

Most people eat too many added sugars. The Singaporean Health Board recommends no more than 8 to 11 teaspoons of sugar a day for adults. The average person gets about 2 to 4 times that amount per day. To clean up your diet, cut down on added sugars by limiting sweets like soda, candy and baked goods.

But it's more than just desserts—keep an eye on sugars added to healthier foods like yogurt (choose plain), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it's listed towards the bottom, which means less of it is used in the food. We usually recommend no more than 5g of sugar per 100g of product

5. Consider the environment

Clean eating is better for you and the planet, and eat seasonal and locally grown foods where possible. Foods that are transported not only increase our carbon footprint but also will need to be preserved for the journey. The longer the shelf life of the food the shorter our shelf life. 

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So how to take clean eating to an effective, safe step to a healthier you? The next UFIT Clean & Lean Challenge starts 13 January 2018, where under Wendy Riddell's  guidance you will learn how to detox safely from sugars and eat clean, healthy food to start new eating habits to sustain you and your family for the rest of your life! 

Start up your 2018 on Clean & Lean 18 - our 18th challenge - by signing up right here: