Giáp Hoài An, also known as An Hannah, has been gaining attention on social media for her “back-to-nature” lifestyle. She regularly shares her self-sufficient life, forest gardening, and dietary changes while living in Đắk Lắk on Facebook and YouTube.
An Hannah’s decision to “leave the city for the forest” in 2022 brought about positive changes in her health and appearance. Her lifestyle has led to a healthy body, a sun-kissed complexion, and a slim, toned figure. Below are the three dietary principles that helped Hoài An improve her health effectively.
1 Adopting a Raw Food Diet
With her self-sufficient life and forest gardening, Hoài An has chosen to embrace a raw food diet, focusing on fruits, vegetables, and enzyme-rich foods. Eighty percent of her diet consists of these foods, while the remaining twenty percent includes sprouted or well-roasted nuts and seeds.
Raw Food Diet
According to Healthline, while a raw food diet offers benefits like weight loss, improved cardiovascular health, and reduced risk of diabetes, it’s important to be mindful of its drawbacks if not executed properly. Those on a raw food diet may experience deficiencies in calcium, vitamins D and B12, leading to issues such as anemia, nerve damage, infertility, and heart disease.
Associate Professor Lâm Vĩnh Niên, Head of the Department of Nutrition and Dietetics at Ho Chi Minh City University of Medicine and Pharmacy, points out that people on a raw food diet may absorb nutrients less effectively due to their intestines being coated with fiber. He advises that a balanced diet should include adequate energy, carbohydrates (45-65%), lipids (20-35%), protein (10-15%), and essential vitamins and minerals.
However, Professor Niên mentions that it is possible to follow a raw food diet with professional guidance and a well-designed menu. This requires careful consideration to avoid nutritional deficiencies and maintain overall health.
2 Categorizing Food Groups
Hoài An emphasizes the importance of maintaining a balance between the mind and body by building healthy habits, starting with the smallest ones. She categorizes her daily menu into four different food groups to ensure variety and balance.
Food Group Categorization
Essential Food Group: This group includes , , and nutritious drinks such as , rich in and . Hoài An considers this group indispensable in her daily diet.
Moderate Food Group: This group consists of sprouted and dried nuts and seeds, making up about 20% of Hoài An’s daily intake. They are a good source of and , which she highly values.
Minimal Food Group: This group includes cooked dishes, which Hoài An considers optional in her daily meals.
Lastly, the Excluded Food Group: This group includes bottled drinks, canned foods with preservatives, and fast food. Hoài An and her family believe that avoiding these foods helps maintain a healthy and balanced lifestyle.
3 Adhering to Eating Habits
Hoài An’s Healthy Eating Habits
Hoài An maintains a healthy eating style and adheres to several fundamental principles. She practices slow eating and thorough chewing, which not only helps her body accurately sense fullness but also effectively controls her portions. Hoài An also emphasizes eating sufficiently without overeating, ensuring she doesn’t strain her stomach and digestive system.
Regarding the order of eating, Hoài An follows the principle of starting with the easiest-to-digest foods, such as raw or sour, bitter, and astringent foods, before moving on to fatty and protein-rich foods. This optimizes her digestion and nutrient absorption.
Experts suggest that to achieve thorough chewing, one should focus solely on eating without distractions like reading or using a phone. This not only prevents overeating but also helps the body recognize satiety more accurately.
4 Exercise Routine
Hoài An’s Exercise Routine
Hoài An strives to maintain flexibility and overall wellness. For her, yoga is not just a daily routine but also a way to keep her mind and body balanced. She dedicates at least two sessions per day to , with each session lasting between 10 and 40 minutes.
Additionally, she incorporates on-the-spot exercises whenever possible. The mother of two also mentions that she enjoys walking, running, and engaging in playful activities with her children, integrating movement into her daily life.
With these three simple dietary tips, mothers of two can regain their slim waistlines and embrace a healthy, vibrant physique. Persevere in applying these tips alongside a suitable exercise regimen to achieve optimal results. Good luck, moms!
– Focus on nutrient-dense foods: Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and healthy fats. These foods provide essential nutrients and can help you feel satisfied while eating fewer calories.
– Practice portion control: Pay attention to your serving sizes and avoid overeating. Use smaller plates or portion control containers to help you maintain healthy portions.
– Increase protein intake: Protein helps with satiety, preserves muscle mass, and boosts metabolism. Include a source of protein at every meal and as snacks.
– Stay hydrated: Sometimes thirst can be confused with hunger. Drink plenty of water throughout the day and limit consumption of sugary drinks.
– Incorporate physical activity: Find ways to be active that fit your lifestyle and schedule. This could include walking, swimming, yoga, or even playing with your kids. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week.
– Meal planning and preparation: Set aside time each week to plan your meals and create a grocery list. Prepare and portion out meals in advance so you always have something healthy to grab. Cook in bulk on weekends if possible.
– Stock up on healthy snacks: Keep nutritious snacks readily available, such as fruit, nuts, seeds, hard-boiled eggs, or protein bars. This will help you and your kids make healthier choices when hunger strikes.
– Involve your children: Engage your children in the kitchen by letting them help with meal preparation. This can teach them about healthy eating and make mealtimes more enjoyable. You can also involve them in grocery shopping and let them pick out new fruits or vegetables to try.
– Simplify your meals: Opt for simple, quick-to-prepare meals that still provide nutritional value. One-pan meals, salads, smoothies, and overnight oats are some examples.
– Use time-saving appliances: Invest in appliances that can help streamline your meal preparation, such as a slow cooker, pressure cooker, or blender.
– Weight loss and improved body composition: By focusing on nutrient-dense foods and practicing portion control, you can create a calorie deficit, which is key to losing weight and reducing body fat.
– Increased energy levels: Eating nutritious foods and staying hydrated can help boost your energy levels throughout the day, helping you keep up with your busy schedule and active kids.
– Improved overall health: Adopting healthier eating habits can lower your risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
– Better digestion: Increasing your fiber intake from fruits, vegetables, and whole grains can improve digestion and promote a healthy gut.
– Enhanced mood and mental clarity: Nutritional deficiencies can impact your mood and cognitive function. By ensuring you’re getting a variety of nutrients, you may experience improved mood and better mental focus.
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