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5 wellness tips for this Chinese New Year

8 February 2018 / by / no comments

5 wellness tips for this Chinese New Year

Make these small steps for long-​term wellness. 

BY: Chua Kay Tse

With Chi­nese New Year just around the cor­ner, many of us might have started indulging in fes­tive good­ies but don’t let slip of our health res­o­lu­tions. Here are top five tips to main­tain over­all well­ness dur­ing this period.

As the say­ing goes, ‘health is wealth’, so let’s not for­get that while we indulge in end­less good­ies, that main­tain­ing your health dur­ing this cel­e­bra­tory sea­son is as easy as tak­ing small daily steps of which your body will thank you for in the long run.”

1) Ensure that you are con­stantly hydrated – It’s com­mon for rel­a­tives and friends to offer sweet­ened drinks dur­ing house vis­its but try swop­ping these for plain water instead. Choose plain water over sug­ary drinks to ensure that you do not add on to your calo­rie intake. A reg­u­lar can of sug­ary drink can con­tain about seven tea­spoons of sugar, which is not advis­able for seniors, espe­cially those with health con­di­tions such as diabetes.

More­over, water also helps with overeat­ing and flushes out tox­ins from the body after a big day of feast­ing, pro­mot­ing healthy blood cir­cu­la­tion by reduc­ing the chances of blood thick­en­ing and clots. Request for slices of lemon or lime in your water or add some sparkle by ask­ing for sparkling min­eral water!

2) Por­tion con­trol – Reduce por­tion size and be mind­ful when indulging in fes­tive good­ies. Stud­ies have shown that an over-​indulgence of sat­u­rated fats and sugar are linked to declin­ing brain health as they may break down the blood-​brain bar­rier. Quick tip – trick your brain by eat­ing from a small plate instead!

3) Never visit on an empty stom­ach – Ensure that you eat proper meals before house vis­its to pre­vent overeat­ing. Hunger throws your hor­mones into a whirl­wind and makes you crave carbs and sweets as these foods raise blood sugar. You are also more likely to overeat when hungry.

Pack healthy snacks such as fruits and unsea­soned nuts on-​the-​go so that your stom­ach gets filled, plus this ensures that you con­sume suf­fi­cient fibre intake to meet the body’s daily needs too.

4) Stay active – Stick to your usual exer­cise rou­tine or take this oppor­tu­nity to engage in phys­i­cal activ­i­ties with your chil­dren and grand­chil­dren. Besides keep­ing your weight in check, stay­ing active boosts blood cir­cu­la­tion, which brings along essen­tial nutri­ents and oxy­gen to our brain and organs, and keeps many ail­ments at bay. Sim­ple activ­i­ties such as tak­ing a stroll in the park or a game of catch at the play­ground could be great fam­ily fun!

5) Pre­pare healthy meals for the fam­ily – While it may be more con­ve­nient to eat out, it is health­ier to pre­pare home-​cooked meals as you are able to deter­mine the ingre­di­ents and condi­ments that goes into each dish. Choose recipes that con­tain fish to ensure intake of Omega-​3 fatty acids, lean meat or skin­less poul­try to limit the intake of fat and include leafy greens that are a good source of antiox­i­dants and high in iron to pro­mote blood cir­cu­la­tion and over­all wellness.

We hope that these tips will come in handy as you take small steps to achiev­ing long-​term well­ness and we wish all a happy and pros­per­ous Chi­nese New Year!

SIDE­BOX:
To get your healthy dose, try mak­ing this recipe and share it with your loved one:

BAKED SALMON & CAU­LI­FLOWER RICE WITH GRILLED VEGGIES 

Ingre­di­ents:

1/​2 large head cau­li­flower and break into flo­rets
• 1 slice salmon fil­let
2 tbsp olive oil
1/​2 cup veg­etable stock/​water
1 medium onion, sliced
• 1 car­rot, cut into small cubes
1/​2 red pep­per, sliced
1/​2 green pep­per, sliced
1/​2 broc­coli and cut into flo­rets – lightly blanch for 1 minute sep­a­rately
2 tbsp toasted sun­flower seed and almond slices
• Sea salt, black pep­per and cayenne pep­per for sea­son­ing
• Some chopped fresh pars­ley for seasoning

Method:
1) Trim skin from stems of cau­li­flower flo­rets and pulse in food proces­sor until fine/​grate whole cau­li­flower until fine.
2) Heat oil in skil­let (small to medium heat) and add onions, cook till caramelised about 7 to 10 min­utes.
3) Add grated cau­li­flower, a dash of turmeric and a pinch of sea salt to taste, sauté for a while.
4) Add 1/​2 cup veg­etable stock/​water if required, sim­mer for another 5 mins or until cooked and leave aside.
5) Place sliced bell pep­pers on oven tray, driz­zle with some olive oil and pop into pre-​heated oven. Cook at 150 degrees for 15 to 20 min­utes till slightly browned but not burnt/​chargrilled and leave aside.
6) Sea­son salmon fish fil­let with olive oil, cayenne pep­per, sea salt and black pep­per.
7) Bake in pre-​heated oven at 180 degrees for 10 to 15 min­utes.
8) Lastly, assem­ble on large plate the cooked cau­li­flower rice with car­rot, top-​up with broc­coli, grilled veg­gies, baked fish and sprin­kle with toasted sun­flower seeds, almond slices and pars­ley. Driz­zle a lit­tle fresh lemon juice to taste before serv­ing (optional).

Chua Kay Tse is a natur­opath health edu­ca­tor and senior train­ing man­ager for Black­mores Singapore.



Make these small steps for long-term wellness. 

BY: Chua Kay Tse

With Chinese New Year just around the corner, many of us might have started indulging in festive goodies but don’t let slip of our health resolutions. Here are top five tips to maintain overall wellness during this period.

“As the saying goes, ‘health is wealth’, so let’s not forget that while we indulge in endless goodies, that maintaining your health during this celebratory season is as easy as taking small daily steps of which your body will thank you for in the long run.”

1) Ensure that you are constantly hydrated – It’s common for relatives and friends to offer sweetened drinks during house visits but try swopping these for plain water instead. Choose plain water over sugary drinks to ensure that you do not add on to your calorie intake. A regular can of sugary drink can contain about seven teaspoons of sugar, which is not advisable for seniors, especially those with health conditions such as diabetes.

Moreover, water also helps with overeating and flushes out toxins from the body after a big day of feasting, promoting healthy blood circulation by reducing the chances of blood thickening and clots. Request for slices of lemon or lime in your water or add some sparkle by asking for sparkling mineral water!

2) Portion control – Reduce portion size and be mindful when indulging in festive goodies. Studies have shown that an over-indulgence of saturated fats and sugar are linked to declining brain health as they may break down the blood-brain barrier. Quick tip – trick your brain by eating from a small plate instead!

3) Never visit on an empty stomach – Ensure that you eat proper meals before house visits to prevent overeating. Hunger throws your hormones into a whirlwind and makes you crave carbs and sweets as these foods raise blood sugar. You are also more likely to overeat when hungry.

Pack healthy snacks such as fruits and unseasoned nuts on-the-go so that your stomach gets filled, plus this ensures that you consume sufficient fibre intake to meet the body’s daily needs too.

4) Stay active – Stick to your usual exercise routine or take this opportunity to engage in physical activities with your children and grandchildren. Besides keeping your weight in check, staying active boosts blood circulation, which brings along essential nutrients and oxygen to our brain and organs, and keeps many ailments at bay. Simple activities such as taking a stroll in the park or a game of catch at the playground could be great family fun!

5) Prepare healthy meals for the family – While it may be more convenient to eat out, it is healthier to prepare home-cooked meals as you are able to determine the ingredients and condiments that goes into each dish. Choose recipes that contain fish to ensure intake of Omega-3 fatty acids, lean meat or skinless poultry to limit the intake of fat and include leafy greens that are a good source of antioxidants and high in iron to promote blood circulation and overall wellness.

We hope that these tips will come in handy as you take small steps to achieving long-term wellness and we wish all a happy and prosperous Chinese New Year!

SIDEBOX:
To get your healthy dose, try making this recipe and share it with your loved one:

BAKED SALMON & CAULIFLOWER RICE WITH GRILLED VEGGIES 

Ingredients:

• 1/2 large head cauliflower and break into florets
• 1 slice salmon fillet
• 2 tbsp olive oil
• 1/2 cup vegetable stock/water
• 1 medium onion, sliced
• 1 carrot, cut into small cubes
• 1/2 red pepper, sliced
• 1/2 green pepper, sliced
• 1/2 broccoli and cut into florets – lightly blanch for 1 minute separately
• 2 tbsp toasted sunflower seed and almond slices
• Sea salt, black pepper and cayenne pepper for seasoning
• Some chopped fresh parsley for seasoning

Method:
1) Trim skin from stems of cauliflower florets and pulse in food processor until fine/grate whole cauliflower until fine.
2) Heat oil in skillet (small to medium heat) and add onions, cook till caramelised about 7 to 10 minutes.
3) Add grated cauliflower, a dash of turmeric and a pinch of sea salt to taste, sauté for a while.
4) Add 1/2 cup vegetable stock/water if required, simmer for another 5 mins or until cooked and leave aside.
5) Place sliced bell peppers on oven tray, drizzle with some olive oil and pop into pre-heated oven. Cook at 150 degrees for 15 to 20 minutes till slightly browned but not burnt/chargrilled and leave aside.
6) Season salmon fish fillet with olive oil, cayenne pepper, sea salt and black pepper.
7) Bake in pre-heated oven at 180 degrees for 10 to 15 minutes.
8) Lastly, assemble on large plate the cooked cauliflower rice with carrot, top-up with broccoli, grilled veggies, baked fish and sprinkle with toasted sunflower seeds, almond slices and parsley. Drizzle a little fresh lemon juice to taste before serving (optional).

 

 

Chua Kay Tse is a naturopath health educator and senior training manager for Blackmores Singapore.

 


 

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