How to Incorporate Weight Loss Habits into Your Lifestyle

Do you know why you fail to lose weight? It’s not from a lack of effort or motivation; rather, it’s because you don’t have weight wellness habits ingrained into your lifestyle. Weight loss isn’t something you do for a few weeks and then reap the benefits forever; you have to make little everyday changes that will last you your whole life, and enhance your overall wellbeing. With this in mind, we spoke to Licensed Acupuncturist Dr. Mao Shing Ni, PhD, who has diplomas in Chinese Herbology and Anti-Ageing Wellness, to get his take on lifestyle changes that can help you lose weight.

 

1. Don’t Try to Be Perfect: According to Dr. Mao, ‘Better weight begins in our mind. We need to strive to feel good as opposed to calculating inches. Feeling good means being able to have the vitality to accomplish things and perform activities without feeling over exhausted.’

 

2. Eat More Vegetables: ‘You already know that veggies are very good for you,’ Dr. Mao points out. ‘They contain fibre, are low-calorie and have enzymes that can help you digest that T-bone steak from last night. What you may not know is that many veggies actually contain ingredients that regulate hormone functions and have anti-ageing and anti-cancer effects. There various kinds of vegetables which means you don’t have to settle with one kind. Try salads (make sure your veggies are not swimming in a pool of dressing). Try cooking veggies in with a wok and add a little low sodium soy sauce.’

 

3. Don’t Overdo it With the Wheat: Dr. Mao notes, ‘There is more to grains than wheat. Try rice, barley, couscous or beans. While grains are very nutritious and an important part of our diet, cutting down to a small amount and eating them moderately can be helpful. Eating more grains during the day and less at the night can also be helpful in how we digest them.’

 

4. Eat Out in a Smart Way: ‘You know the standard dinner at a typical restaurant,’ says Dr. Mao. ‘It begins with an appetizer, then salad, an entrée, dessert, and coffee. We garble all this food down with wine or cocktails. It is amazing to me that we don’t get heartburn more often. Visualize what you are going to eat before you begin. Order only what you are going to consume. Do not leave food on the table you do not intend to eat. We tend to be food addicts and eat everything in sight. Learn to say no.’

 

5. Eat Regular Meals: Dr. Mao explains, ‘If you eat on time and regularly, you won’t be famished and therefore you will have less desire to overeat. Do not skip breakfast and lunch. If you do, this is a sure recipe for a whale-sized dinner. Eat dinner between 6-8pm and not later. Our energy declines rapidly at night. At this time our digestive system is not as strong and won’t digest the foods as well.’

 

6. Fit Exercise Into Your Day: ‘A formalised exercise programme is ideal but not necessary,’ says Dr. Mao. ‘Instead of thinking “exercise”, we should be thinking “physical activity”. Some of us have high levels of physical activity in our occupation in which counts towards exercise. The problem comes when we have a sedentary job and sit for long hours during the day. We need to utilise our break time, lunch time, before and after work to invigorate ourselves. This might be to intentionally park far away from work and walk to and from the office, or take the stairs, or bike to work. Try to engage in more physical work during the weekends such as gardening, walking, hiking, running, etc.’

Categories: anti ageing, dr mao, Eating Out, exercise, Lose weight, nbsp, physical activity, time, vegetables, weight, Weight Loss, Wheat

Diet-Friendly Carbs That Won’t Spoil Your Weight Loss

We’ve all been on a diet, but the things to usually kick the bucket from our favourite meals are the carbs. These starchy additions may fill us up but they’re usually laden with calories that make them unsuitable for any healthy weight loss plan. Here are some alternatives that you may find helpful in keeping you feeling full and satisfied throughout the day.

Cereal as a filling breakfast every day

If you can, aim for an unsweetened whole grain variety of cereal with at least 3g of fibre per serving. However, researchers have found that just eating any cereal may be enough. A study carried out by University of California found that cereal eaters tend to eat more fibre and less fat than non-cereal eaters.

Two apples a day keep the doctor away

Apples are a great sources of pectin which is a soluble fibre to contribute to the feeling of fullness we all crave. They’re also digested slowly, keeping you feeling fuller for longer. A 1997 study found that just 5g of pectin was enough to leave people feeling full for up to four hours.

Assign one day a week for a yoghurt mix breakfast

Take 175g of yoghurt and mix in 75ml of bran cereal, one tablespoon of ground flaxseeds and five large, diced strawberries for a tasty yet fibre-filled breakfast. Alternatively, you can mix an equal amount of your favourite cereal with All Bran.

Use carrots and broccoli as a snack food

Instead of snacking on crisps and chocolate, three days a week you can switch it up by dipping baby carrots and brocolli florets into salsa or low fat yoghurt. Not only will it count towards your five a day but it will fill up your stomach and provide you with around 5g of fibre in the process.

Check the ingredients listed in products

If you’re buying whole grain products, you want to be sure that what you’re eating is exactly that. The first ingredient listed is ‘whole’ as in whole wheat or whole grain. If it’s multigrain, seven grain, cracked wheat or enriched wheat, among others, then it’s lacking the vital vitamins and minerals you need. Not to mention, of course, the fibre.

Keep a healthy container of snacks

Mix together unsalted peanuts, a high fibre cereal and some chocolate covered raisins. When you get a case of the munchies, you can snack on a handful of the mixture which is the perfect combination of sweet and savoury, as well as keeping you full throughout the day.

Switch to whole grain crackers

You wouldn’t think that a small cracker could make that much difference, but one regular whole grain cracker contains a massive 500mg of fibre. So, ten crackers could provide you with 5g of fibre. Next time you fancy a snack, spread a thin layer of peanut butter on a whole grain cracker instead of some bread for a healthier snack.

Add kidney beans to your lunch-time salad

Kidney beans, and other legumes, are a tasty way to fill up and add a bundle of nutrients to your salad. Not to mention that fact that they are full of fibre and a great alternative to bread or croutons. Alternatively, you could opt for an exotic grain once a week, such as wheatberries or bulgar wheat. Usually, they are as simple to prepare as rice but often loaded with flavour and fibre. Try adding some roasted vegetables and feta cheese to some bulgar wheat for a tasty lunch.

Categories: alternative foods, bulgar wheat, carbs, Cereal, cereal eaters, diet, fibre, grain, grain cracker, kidney beans, Weight Loss, Wheat

Wheat and See: How To Tell If You Have a Wheat Allergy

Wheat intolerance seems to be an ever-increasing wellness threat these days, but this is mainly because people are becoming more aware of it. The more pressing health concern is wheat allergy, which is one of the more common food allergies in children. The problem with this allergy is that wheat can be found in many foods, including things you’d never think of (like beer and ketchup) and so avoiding wheat – which is the primary treatment for wheat allergy – can be a pain. So how can you tell if you or your child has a wheat allergy?

 

People often get confused between wheat allergy and celiac disease, but there is a difference between the conditions. When your wellbeing is affected by a wheat allergy, it means your body has generated an allergy-causing antibody to the proteins found in wheat. If you have celiac disease, on the other hand, it means that one particular protein in wheat — gluten — causes an abnormal immune system reaction in your small intestines. Often, you can tell that you or your child has a wheat allergy is symptoms occur within a few minutes to a few hours after eating something containing wheat. So what should you watch out for?

 

• Swelling, itching or irritation in your mouth or throat


• Hives, itchy rash or swelling in your skin


• Nasal congestion


• Itchy, watery eyes


• Difficulty breathing


• Cramps, nausea or vomiting


• Diarrhoea


• Anaphylaxis

 

This latter symptom – anaphylaxis – is worth looking at in more detail as it can threaten your life. As well as the other, above-mentioned symptoms of wheat allergy, anaphylaxis may cause:

 

• Swelling or tightness in your throat


• Chest pain or tightness


• Severe difficulty breathing


• Trouble swallowing


• Pale, blue skin colour


• Dizziness or fainting


• Fast heartbeat

 

Unfortunately, wheat proteins — and gluten in particular — may be used in a number of prepared foods and sometimes in cosmetics, so identifying the foods that will set you off can be challenging. Wheat foods may include:

 

• Breads, cakes, muffins and biscuits


• Breakfast cereals


• Pasta and couscous


• Farina


• Semolina


• Spelt


• Crackers


• Beer


• Hydrolyzed vegetable protein


• Soy sauce and condiments, such as ketchup


• Meat products, such as hot dogs or cold cuts


• Dairy products, such as ice cream


• Natural flavourings


• Gelatinised starch and modified food starch


• Vegetable gum


• Liquorice, jelly beans and boiled sweets


• Foods containing other grains, such as barley, oat and rye

 

The good news is that a wheat allergy may not be something you have to live with forever. Depending on when the wheat allergy first appears, you may, in fact, outgrow it. If your child develops a wheat allergy during infancy or the early toddler years, the odds are that he or she has other food allergies too. This can be a nightmare as parents, as you’re the ones cooking the dinner, but fortunately children usually outgrow wheat allergy between the ages of three and five. Wheat allergy isn’t as common in adolescents and adults.

 

If you suspect that you or your child is allergic to wheat or another food, it’s important to see your doctor as soon as you can. There are a number of conditions that can cause signs or symptoms associated with wheat allergy, so it’s vital that you get an accurate diagnosis so that you know what you’re dealing with. If it does indeed turn out to be a wheat allergy, and you know you’re prone to having an anaphylactic reaction to wheat or another allergy-causing substance, you need to carry two injectable doses of a drug called epinephrine (adrenaline) with you at all times. Emergency care is essential, even if you have just used an epinephrine shot, as the second dose is a backup in case emergency services aren’t immediately available.

Categories: allergy, allergy causing, anaphylaxis, celiac disease, Child Wellness, difficulty breathing, food allergies, nbsp, nbsp swelling, Wheat, Wheat Allergy

Wheat and See: How To Tell If You Have a Wheat Allergy

Wheat intolerance seems to be an ever-increasing wellness threat these days, but this is mainly because people are becoming more aware of it. The more pressing health concern is wheat allergy, which is one of the more common food allergies in children. The problem with this allergy is that wheat can be found in many foods, including things you’d never think of (like beer and ketchup) and so avoiding wheat – which is the primary treatment for wheat allergy – can be a pain. So how can you tell if you or your child has a wheat allergy?

 

People often get confused between wheat allergy and celiac disease, but there is a difference between the conditions. When your wellbeing is affected by a wheat allergy, it means your body has generated an allergy-causing antibody to the proteins found in wheat. If you have celiac disease, on the other hand, it means that one particular protein in wheat — gluten — causes an abnormal immune system reaction in your small intestines. Often, you can tell that you or your child has a wheat allergy is symptoms occur within a few minutes to a few hours after eating something containing wheat. So what should you watch out for?

 

• Swelling, itching or irritation in your mouth or throat


• Hives, itchy rash or swelling in your skin


• Nasal congestion


• Itchy, watery eyes


• Difficulty breathing


• Cramps, nausea or vomiting


• Diarrhoea


• Anaphylaxis

 

This latter symptom – anaphylaxis – is worth looking at in more detail as it can threaten your life. As well as the other, above-mentioned symptoms of wheat allergy, anaphylaxis may cause:

 

• Swelling or tightness in your throat


• Chest pain or tightness


• Severe difficulty breathing


• Trouble swallowing


• Pale, blue skin colour


• Dizziness or fainting


• Fast heartbeat

 

Unfortunately, wheat proteins — and gluten in particular — may be used in a number of prepared foods and sometimes in cosmetics, so identifying the foods that will set you off can be challenging. Wheat foods may include:

 

• Breads, cakes, muffins and biscuits


• Breakfast cereals


• Pasta and couscous


• Farina


• Semolina


• Spelt


• Crackers


• Beer


• Hydrolyzed vegetable protein


• Soy sauce and condiments, such as ketchup


• Meat products, such as hot dogs or cold cuts


• Dairy products, such as ice cream


• Natural flavourings


• Gelatinised starch and modified food starch


• Vegetable gum


• Liquorice, jelly beans and boiled sweets


• Foods containing other grains, such as barley, oat and rye

 

The good news is that a wheat allergy may not be something you have to live with forever. Depending on when the wheat allergy first appears, you may, in fact, outgrow it. If your child develops a wheat allergy during infancy or the early toddler years, the odds are that he or she has other food allergies too. This can be a nightmare as parents, as you’re the ones cooking the dinner, but fortunately children usually outgrow wheat allergy between the ages of three and five. Wheat allergy isn’t as common in adolescents and adults.

 

If you suspect that you or your child is allergic to wheat or another food, it’s important to see your doctor as soon as you can. There are a number of conditions that can cause signs or symptoms associated with wheat allergy, so it’s vital that you get an accurate diagnosis so that you know what you’re dealing with. If it does indeed turn out to be a wheat allergy, and you know you’re prone to having an anaphylactic reaction to wheat or another allergy-causing substance, you need to carry two injectable doses of a drug called epinephrine (adrenaline) with you at all times. Emergency care is essential, even if you have just used an epinephrine shot, as the second dose is a backup in case emergency services aren’t immediately available.

Categories: allergy, allergy causing, anaphylaxis, celiac disease, Child Wellness, difficulty breathing, food allergies, nbsp, nbsp swelling, Wheat, Wheat Allergy

Bread Wars: Cut the Carb Confusion by Choosing 100%

By now you must know your bread basics; whole grain is the Mack Daddy of nutrition, while white, refined bread is more devoid of goodness than Freddy Krueger. That said, why is it so difficult to tell which bread is best for your wellbeing when you’re at the supermarket? In any given bread aisle, you’ll see whole wheat, multi-grain, seven-grain, 12-grain, all natural, organic and enriched, to name a few, but this isn’t giving you as much of a choice as you think.  Unfortunately, loose labeling laws allow these “Kruegers” to masquerade as “Mack Daddies” all the while doing nothing for your wellness, and leaving you unaware. So, how do you beat the system, and still come out on top with the very best bread?

 

Don’t settle for less than 100%. On the packaging, look for the term “100% whole grain” or “100% whole wheat”– either one is fine as whole wheat is a whole grain. Most whole grain breads are primarily made with wheat anyway, but if you’d rather have a mix of grains then you need to check the list on the label. The order the ingredients are listed shows how much they feature within the loaf (wheat, oats, flax seeds, barley, buckwheat, etc). If you see terms like “Wheat” or “Multigrain” that don’t mention a percentage, put the package down and step away slowly. While these breads sound healthy, the chances are that they’re made with partially or mostly refined white flour. For example, 75% of wheat flour is actually white flour and only 25% is whole wheat.

 

Eliminate enriched. That’s a great word – enriched – as it covers all manner of sins. All this term means is that the manufacturer as added nutrients to an otherwise nutrient-free, white bread. These synthetic nutrients (yum) have been added to replace the natural ones that have been lost in the milling process – it’s like the bread equivalent of putting lipstick on a pig.

 

Understand the benefits. 100% whole grain breads can reduce your risks of stroke, diabetes, heart disease, asthma and colorectal cancer, as well as giving your body a powerful punch of protein, fibre, B vitamins and many other nutrients that help to lower your blood pressure, strengthen your immune system and maintain your weight. Other breads, on the other hand, have been cleared of all these nutrients, and even raise your risk for diseases like diabetes.

Categories: 100% wholegrain, Bread, grain, grain breads, labelling laws, Wheat, white bread, white flour