4 Healthy Diet Hacks From Professional Dietician, Dr. Chong
When it comes to starting a new diet, it can be difficult to find one online that truly works for you. However, not everybody has the money or opportunities to see a professional – which is why we’re helping you take your first step.
Recently we had a chat with Dr. Chong, a professional dietician with decades of experience, to gather some helpful tips for those who are just starting on their health journey. Check them out and let us know if any of these change your lives.
1. Always eat until you’re feeling “just full enough”
We’re all guilty of over-indulging sometimes, but make sure it doesn’t become a habit. When you eat too much too quickly, it can lead to obvious symptoms like feeling sluggish and stomach aches, as well as hidden risks like cardiovascular diseases, obesity, and cancer.
Instead, if you’re feeling hungry, it’s better to have healthy snacks between meals throughout the day! Having smaller portions but more frequent meals is a healthier way to satiate your appetite. Eating slowly and paying full attention to your meal can also help you realise when you’re full.
2. Look out for Omega-3 fatty acids in your diet
If your current diet is mostly composed of meats, processed foods and grains, that means you have an overload of Omega-6 fatty acids in your diet. When consumed in moderation, it can be good for your heart. However when consumed in excess, it can cause inflammation and cardiovascular diseases instead.
To balance out the Omega-6, try adding more Omega-3 into your diet! You can find Omega-3 in superfoods like chia seeds and certain fish like salmon. My recommendation is OSN Activia, an all-natural and vegan micro-milled chia seed drink that contains plenty of Omega-3 fatty acids.
3. Avoid eating over-spicy foods
Although a spicy palette is quintessential to Asian cuisine, eating it more than 2 to 3 times a week is actually bad for you. Some common symptoms that you may overlook are stomach pain, worsened gastric, and eventually, loss of appetite!
If any of these symptoms are familiar to you, it may be time for you to reduce your spice intake and eat “cleaner” foods. For example, eating more fresh vegetables and non-citrus fruits helps reduce stomach acid, and subsequently, stomach pain.
4. Opt for fruits and nuts for your next snack
Last but not least, the easiest way to stay healthy is by snacking healthier. It may be tempting to reach for a bag of chips or slice of cake, but why not try mixing it up next time? Sliced fruits or a bowl of nuts make a yummy alternative – with plenty more health benefits! For example, nuts are a healthy source of fat and packed with nutrients like magnesium, vitamin E and fiber. Some nuts like almonds even contribute to weight loss.
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Did any of these tips help you? Let us know which you’re trying first in the comments below – and share this with a friend who’s also embarking on their health journey.
Some read that might interested you:
How To Start Exercising If You Sit At Your Desk All Day
These days, you can work anywhere as long as you have a device that connects to the internet. But with this convenience comes a new challenge: the Sedentary Lifestyle, a.k.a. spending most of your time sitting down with little physical exercise. Now that everything’s at our fingertips, we have to go out of our way to make healthy decisions. If you’re thinking of taking your first step, here is some advice to make your journey as smooth as possible!
Kickstart things at your own pace
When people want to make a drastic life change, they tend to go all-out and overwork themselves. In truth, that does your body more harm than good. Instead, you should workout according to what you can handle, then slowly increase your frequency and intensity as you improve.
Quick tip: Have a healthy snack or drink pre-workout to supply you the energy you need. OSN Activia is a great option as it improves your endurance during the workout, while quickening muscle recovery post-workout.
Start with beginner exercises
When people want to make a drastic life change, they tend to go all-out and overwork themselves. In truth, that does your body more harm than good. Instead, you should workout according to what you can handle, then slowly increase your frequency and intensity as you improve.
Quick tip: Have a healthy snack or drink pre-workout to supply you the energy you need. OSN Activia is a great option as it improves your endurance during the workout, while quickening muscle recovery post-workout.
If you’re comfortable, challenge yourself!
The first sign of growth is when your exercise routine becomes too easy for you. When that happens, it means that your body is ready to try something more challenging. It may seem daunting at first, but remember that you wouldn’t be here if you’re not ready.
To make it even more fun, try participating in a month-long online challenge with others. Not only does it give you a clear goal to achieve, doing this with friends also makes you feel more accountable. (Online friends count too!)
https://www.youtube.com/watch?v=Ha236I-ulzY&list=PL2xMLobohuZp-HWXS2l2ED7CcSA-zwrX4
Workout your mental muscles
Once you’re getting into the groove of physical exercise, don’t forget to take care of how you feel mentally. For some, it’s easy to fall down a spiral of calorie and weight tracking, but remember that your health is more than a bunch of numbers.
Being healthy means you feel positive and have plenty of energy to go about your days. At the same time, you’re investing in your future so you can continue to stay on your feet, even in old age. However, if you can’t shake your concerns, it may help to get a professional opinion. Mental illnesses related to exercise and weight is a real issue, and there’s nothing wrong with reaching out for help.
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Everybody has a different health journey, and I hope these tips help you on yours. For your fellow beginners – share your favourite online exercise routine in the comments below!
Simple & Healthy Snacks You Can Make At Home
When you’re stuck at home, it’s easy to give in to the temptation of unhealthy snacking. However, if you’re opening the fridge for the fifth time today, it’s probably time to do something about it. Instead of trying to go cold turkey on snacking, why not opt for a healthier option? Here are some quick and delicious snacks, which take less than 10 minutes to prepare!
1. Yoghurt with mixed berries
Time required: Less than 5 minutes
Chilled, sweet, and guilt-free – this treat will become your new favourite! To prepare it, you can buy pre-made yoghurt with berries at the store, or buy both ingredients separately and combine them at home. For the ultimate fruity flavour, mix one tablespoon of fruit or berry jam into your yoghurt, then top it off with fresh berries. The best thing is – you can add as much as you like!
2. Chia seed drink
Time required: Less than 2 minutes
If you’re having a busy day, this healthy drink will help you get rid of hunger pangs in an instant. All you need to do is pour one sachet of OSN Activia into a glass of room temperature water. Wait for 2-3 minutes, stir then drink! Not only is it incredibly quick to prepare, it’s also naturally sweetened with Monk Fruit (Luo Han Guo) which you can only find in some parts of Asia.
Quick tip: You can adjust the amount of water in your glass, or even add other fresh juices, smoothies, or yoghurts until you reach the taste that’s perfect for you.
3. Nutty trail mix
Time required: Less than 10 minutes
Nuts are a perfect balance of protein, fibre, and healthy fats – and they’re a yummy snack too! Customise your own nutty trail mix with different types of nuts, then pop them into the toaster or oven for a crispier texture. For a little more variety, you can add other healthy elements like seeds and dried fruit. If you feel like treating yourself, you can even add in dark chocolate, pretzels, or popcorn.
4. Mixed vegetable salad
Time required: Less than 10 minutes
If you’re looking for a fresh snack, you can never go wrong with mixed vegetable salad! Some basic ingredients for beginners include cherry tomatoes, cucumbers, salad leaves, avocados, and bell peppers. For the healthiest combination, stick to the greens when you’re snacking and save the animal-based proteins (e.g. tuna, chicken) for your three meals of the day. Instead, you can add toasted nuts and croutons to add texture and flavour to your snack.
5. Fresh fruits
Time required: Less than 5 minutes
When was the last time you ate fruits? If you don’t remember, then now’s as good a time as any. For a quick and easy snack, go for apples and bananas that are easy to eat while you’re occupied. When you have more time, switch it up with fruits of different colours, as each boast different types of nutrients.
Important tip: Always make sure to eat your fruits fresh! The longer they’re exposed to air, the less vitamin C the fruit will contain.
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Which of these snacks will you be trying at home? Do you have a healthy snack that we missed out on our list? Leave us a comment below, we’d love to hear from you!
5 Ways To Maintain Healthy Habits, Even When Times Are Tough
Healthy habits are easy to say, but much harder to do. If you’re currently taking your first step towards a healthier life, then you know how challenging it is to break out of old habits. Some days it may even feel impossible, but the truth couldn’t be further away. With the right tips and tricks, you can easily incorporate healthy habits into your life. Here’s a few hacks to get you started!
Practice habit stacking
Practicing healthy habits can feel daunting, but it may help to pair it with one you’re already familiar with. For example, try doing a round of light exercises after you brush your teeth every morning. If repeated every day, the thought of exercising should pop into your mind every time you brush your teeth.
Once you’re comfortable with that new habit, you can try stacking on another one! For instance, making fresh fruit juice for breakfast every day. By tackling one habit at a time, we hope you’ll see it’s not that tough after all.
Find something that you already enjoy
Healthy living shouldn’t feel like torture, despite how the media portrays it. In fact, the best way to start living a healthier life is by finding things to enjoy about it. My personal favourites are testing out nutritious recipes and meditating after a stressful day.
When you find out which healthy habit you enjoy the most, don’t hold back – make sure to include it a few times in your week! After a bad day, it feels great to unwind with something that’s both healthy and enjoyable.
Always keep a glass of water ready
If you’re too busy to workout that day, there is one simple thing you can do to continue staying healthy. That is, make sure to drink plenty of water! Drinking your quota of 8 glasses a day can help raise your energy levels, brain functions, and even cure headaches.
For an additional boost, we recommend mixing in a sachet of OSN Activia. It only takes 2-3 minutes to prepare and has plenty of benefits, including lowering your blood pressure and cholesterol levels, preventing inflammatory diseases (including cancer!) – while also functioning as a meal replacement.
Add your new habit into your schedule
Having a weekly schedule can add much-needed structure and balance to your day-to-day. Especially if you live a busy and fast-paced life, finding time every week to practice your new habit may not be at the top of your mind.
Adding it to your schedule can help you stay on track, and it doesn’t even need to take a lot of time. For starters, try putting aside 1 hour every week for your new habit. If it helps, try scheduling a class with others so you have less excuses to bail.
Set goals – and give yourself a treat at the end of it!
Practicing healthy habits, exercising regularly, and eating right may be a lot to take in at once. Setting small goals is a great way to stay motivated and on track, while feeling that glorious sense of accomplishment.
Despite what others say about goals, yours can be anything you like; whether it’s beating your record for push-ups, or avoiding unhealthy snacking for the whole day. Your goals should reflect what you can do right now, and progress as you become stronger and healthier.
Accept that there will be bad days
The most important thing to remember on your journey is that you are still human. There will be days when you fail to stick to your goals, but it’s not the end of the world. Taking a break once in a while is not only important, but also necessary to restore your energy – so don’t be so hard on yourself!
Once you’re well-rested and ready to start again, you’ll find that you have even more energy and motivation than before to reach your next goal.
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We hope some of these tips helped you take the first step on your health journey. Let me know which worked the best for you in the comments below!