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If You Want to Maintain Your Weight Loss… Forever

Comments from our nutritionist, Yunman Liu:

I could not agree more with this article.weight maintaining

A healthy, SUSTAINABLE lifestyle is what one should seek for before he or she decides to lose some weight, including:

  • A balanced and enjoyable diet
  • An exercise pattern that at least meets the national requirement
  • A body clock by which one can enjoy an early start of the day
  • A wise way to manage stress

These lay a solid foundation for maintaining weight loss, which is far more challenging than losing weight. The article from the following link provides helpful tips and is worth reading more than once:

http://www.huffingtonpost.com/entry/scientists-agree-this-is-the-most-effective-diet-for-weight-loss_us_579f601ae4b0693164c1c89c

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A Balanced Diet Is Nothing Posh

Comments from our nutritionist, Yunman Liu:

2 key points for this article:diversified diet

Diversity

Moderate, complex carbs

  • Diversity is key to a balanced diet and guarantee adequate intake of the 6 groups of nutrients – water, carbohydrate, fat, protein, vitamins, and minerals.
    • Adequate nutrients help keep a healthy metabolism and fight against disease – CVD, cancer, diabetes, etc.
    • Seasonal, local, organic produce, grains, legume, nuts, meat, poultry, seafood, and dairy, combined with those transported from all over the world, are great sources for a balanced diet.
  • A balanced diet includes carbs, but moderate, complex carbs
    • The possible reason why Banting succeeded in losing 3st in a few months:
      • He cut down calorie intake, mainly carb intake, which might work on improvement of hormone regulation, e.g. insulin sensitivity
    • The possible reason why working men included a lot of carbs in their diet but had a far lower rate of CHD, cancer, diabetes, etc.:
      • Working men had a diversified diet including complex carbs, fresh produce, nuts, and various seafood, which helped balance their carb intake
      • There might be little refined carbs such as delicate desserts in their diet because they could not afford them
      • Working men lived an active life, which contributed to a better hormone regulation and higher energy expenditure

Low/zero-carb diet cannot be lifetime for most people, whereas moderate intake of complex carbs may be easier to adhere to.

FYI:

5:2 diet is that eat what you want five days a week, send your body to starvation mode for two.

1 tbsp. Calorie Total fat Monounsaturated fat Polyunsaturated fat Saturated fat
Lard 115 13 6 1 5
Olive oil 119 14 10 1 2

The following link tells a wonderful story of why a balanced diet is easy:

http://www.dailymail.co.uk/health/article-3839641/Eat-like-Victorian-Bread-dripping-beer-ways-1800s-food-healthier-5-2-Diet-guru-reveals-new-TV-series.html

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One Has the Final Say in His/Her Eating Habits

Comments from our nutritionist, Yunman Liu:

Drugs may address the problem temporarily, whereas healthy eating habits are lifetime.

Weekends may be the most difficult time for portion size management. A good plan in advance is needed, including a smart shopping list, proper times of eating out, and wise food selection.2

If you are the amazing chef to cook for the families and friends:

  • Think about how much vegetables, fruits, starch foods, meat, etc. are needed:
    • For example, if 5 people in total including 3 men and 2 women, the sum of the meat could be 20 oz. let’s make it 24 oz., i.e. 1.5 lb.
    • Vegetables? Feel free to eat!
  • Fill your plate vegetables first to hit your hunger;
  • Elegantly enjoy the flavor of meat and bread with a half-full stomach.

If you want t1o have a wonderful time with families and friends at a restaurant:

  • Make it at most 2 times this weekend;
    • You need a rest at weekends. So do your brain and gut.
  • Pick the restaurants that may have more calorie-friendly dishes;
  • Before you go out, think about how much you can eat;
  • Think about it one more time before you order the dish;
  • Wine and desserts? Small limited sips and bites can save you the regrets!

The following link shows the details of the research:

https://www.sciencedaily.com/releases/2016/10/161006120811.htm

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Put Your Passion for Vegetables Step by Step

Comments from our nutritionist, Yunman Liu:

Good for you if you start to increase your vegetable intake! A plant-based diet is conducive to flushing out toxins, and managing blood pressure, glucose, and cholesterol.

love&hate vegetablesHowever, your GI tract needs time to adapt to the desired amount of vegetables. This is also true for whole grains and legume. Excessive vegetable intake takes up the stomach volume for other foods, e.g. grains and lean protein, and may cause inadequate intake of these foods.

Hence, the recommended steps for increasing your vegetable intake is as below:

  • First, check what your daily intake of vegetables is;
  • Second, if it is less than 2.5 servings, add 0.5 serving to the total daily amount;
  • Third, after 1 to 2 weeks, add another 0.5 serving;
  • Forth, when you get to 2.5 servings per day, maintain this intake or increase to at most 3 servings.

To simplify the portion size,

1 serving of vegetables = 1 cup of raw vegetables = 0.5 cup of cooked vegetables.

Men: 3 cups/d, Women: 2.5 cups/d

The above steps also work for whole-grain and legume foods. However, one needs to REPLACE 1/4 to 1/2 cup cooked refined type per time with the cooked desired one.

The following link has detailed explanations:

http://www.refinery29.com/reduce-bloating-after-eating-vegetables

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Children Nutrition and Lifetime Habits Are Parents’ Responsibilities

Comments from our nutritionist, Yunman Liu:

A healthy weight builds children’s confidence, suggests healthy growth and development, and reduces the future risks for various diseases.

Teaching children healthy lifestyle including nutrition is one of the best ways to show parents’ love and care: every parent wants their kids to be healthy and strong, physically and psychologically.

Meanwhile, this is a great opportunity for parents to check their health conditions and set an excellent model for the kids.

In addition, girls may be vulnerable to nutrient deficiency such as anemia, and disordered eating.

Happy family having roast chicken dinner at table             family tennis

A helpful checklist for parents to examine their routine life is as the following:

  • How many times per week are all the family involved in sports activities?
    • This tells the children that being active is part of life.
  • How many non-starchy vegetables are cooked for each meal?
  • How mindful do you eat each meal?
  • What snacks are included in the shopping list?
    • Again, the family tradition regarding diet, eating behavior, etc., has a profound influence on children’s eating.
  • What strategies are used to deal with stress from study, work, and other sources?
  • Only by listening carefully to children’s voices may parents be able to help.
  • When do you go to bed and get up?

 

The following link provides a new prospective for childhood obesity:

http://www.telegraph.co.uk/news/2016/10/11/new-figures-reveal-widening-obesity-gap-for-gender-and-class/

 

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Be Safe and Prepared for the Coming Hurricane!

Comments from our nutritionist, Yunman Liu:

This is a great article talking thoroughly about how to cope with emergencies by providing well-planned shopping lists and sample meals, even for special populations such as diabetic patients and those with celiac disease.

Since a lot of foods you buy may be packaged, read the food label first to guarantee wise shopping.

General guide to food label (the following is referred to PER SERVING):

  • 40 Calories is low
  • 100 Calories is moderate
  • 400 Calories or more is high
  • 5% DV (daily value) or less is low
  • 20% DV or more is high

In addition, vegetable chips and dried fruits have the similar nutrient profile to those of the fresh ones when both fresh and dried groups have comparable calories. Therefore, they are excellent sources for the days without fresh vegetables and fruits.

Veggie-Chips

Are you ready to fight against the hurricane with a high-quality food supply?

Reading this article carefully is strongly recommended:

http://www.everydayhealth.com/healthy-home/hurricane-preparedness-guide-to-healthy-eating.aspx

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Beer for a Romantic Date Instead of Red Wine?

Comments from our nutritionist, Yunman Liu:

Apparently, the average volume drank by the participants in the study, i.e. 17 oz., exceeded the moderate amount. This may explain the improvement of recognition of positive emotions.

Beer Pub

 

However, do you have to seek happiness in this way?

Do you want to look more attractive in front of your date?

hot guy diet

 

Feed your brain with a lot of reading and a healthy diet!

Exercise your body and shape your muscles!

The following link provides the details of the study:

http://www.livescience.com/56231-alcohol-may-help-yo

u-read-emotions.html

FYI:

A standard drink = 14.0 g (0.6 oz.) of pure alcohol. Generally, found in:

  • 12 oz. beer (5% alcohol content).
  • 8 oz. malt liquor (7% alcohol content).
  • 5 oz. wine (12% alcohol content).
  • 1.5 oz. or a “shot” of 80-proof (40% alcohol content) distilled spirits or liquor (e.g., gin, rum, vodka, whiskey).

According to the Dietary Guidelines for Americans,1 moderate alcohol consumption is defined as:

  • Men: up to 2 drink/day
  • Women: up to 1 drink/day

This definition is referring to the amount consumed on ANY SINGLE day. However, the Dietary Guidelines do not recommend that individuals who do not drink alcohol start drinking for any reason.

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Another Reason Why Both Diet and Exercise Matter to Brain Health

Comments from our nutritionist, Yunman Liu:

brain health

An ounce of prevention is worth a pound of cure. One always has ways to take care of his/her brain.

AAA serving

Make an easy daily check list for yourself:

  • How many types of vegetables and fruits did I eat today?
  • How many cups of complexed carbohydrates did I have today?
  • How large was the lean protein for each meal today?
  • How many minutes of exercise am I going to do today?

A daily check ends in the desired result when it is the annual physical examination.

The following link provides the details about the study:

http://newsroom.ucla.edu/releases/diet-and-exercise-can-reduce-protein-build-ups-linked-to-alzheimers-ucla-study-shows

 

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Visceral fat & Gut Health You May Need to Recheck

Comments from our nutritionist, Yunman:

A clean, balanced diet targets at nourishing both the person and his/her gut bacteria. One good indicator for such a diet is the quantity of fiber intake.

Soluble fiber

  • Slow digestion, especially sugar absorption
  • fiber rich foodsIncrease satiety
  • Found in oats, barley, lentils, apples, oranges, carrots, Brussels sprouts, kidney beans, almonds, pistachios, etc.

Insoluble fiber

  • Control the pH balance for the gut microbiota
  • Add bulk to the stool
  • Shorten GI transit time
  • Reduce toxins staying time
  • Prevent constipation and colon cancer
  • Found in wheat bran, corn bran, fruit skin, root vegetable skin, etc.

Both of them can be fermented to produce short-chain fatty acids to create the acidic environment for the good bacteria and feed them, while inhibit the bad ones in the gut.

healthy gut

Now it is time to check how much whole grains, vegetables, fruits, beans, and nuts you eat per day.

 

The following link gives the details of the association between body fat, especially the visceral fat, and gut bacteria:

http://www.sci-news.com/biology/link-body-fat-fecal-bacteria-04227.html

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Stress Management Supports Your Nutrition

Comments from our nutritionist, Yunman Liu:

There is no magic food or diet that can maintain health alone. Nutrition works together with exercise, sleep, and stress management: they are integrative parts of health.

health parts

According to a latest study, alcohol intake after resistance training potentially hampers the desired muscular adaptations to resistance exercise by reducing anabolic signaling.

Despite the similar blood work in the research, if one keeps a healthy diet, regular exercise, adequate sleep, and is optimistic, she/he will be better-equipped for the life stress than people who do not check the list.

The following link gives more details about the research:

https://news.osu.edu/news/2016/09/20/fat-and-stress/

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