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The Physical You - Diet


The most obvious, and people's first impression of us is the physical aspect, i.e. how we look like. 

While dressing up (plus using makeup) is one way to look good, the focus here is health. Getting healthy may sound like a tall ask but in reality, this can be done if we can control just 3 items: diet, exercise and sleep.

Diet is defined as what we eat. While there has been many types of diets that has been proposed and practiced over the last decades, the one diet that remains the mainstay of many in terms of health benefits is the Mediterranean diet which consist of the following:

  • Larger portion of fruits, vegetables, whole grains, legumes and healthy fats 
  • Moderate portion of fish, poultry and dairy
  • Limited portion of meat 

Some general tips for healthy eating are as follows

  • Eat plenty of fruit and vegetable - try aiming 5 serving each day which consist of 1-2 serving of vegetable at each meal, plus 1-2 fruits each meal. 
  • Choose food of various colors, if possible - apples, bananas, watermelon, pineapple, oranges, peaches, dragon fruit, kiwifruits, cherries, blueberries, blackberries, etc. 
  • Choose whole grains over refined grain, i.e. brown rice over white rice, whole wheat versus white bread. 
  • Include a small portion of protein at each meal - eggs, tofu, beans, lentils, and lean meats
  • Limit processed food, carbonated/sugary drinks, unhealthy fats 
  • Stay hydrated with 6-8 glasses of water per day. This can consist of 1-2 glasses before or during breakfast, lunch and dinner. Then add 1 glass during morning and afternoon tea. If you do any exercise, that will be 1-2 glasses after the workout. 
  • Be wary on the portions - control the amount of food to avoid overeating. The ideal portion is said to be 60% full but that could difficult if one is used to consuming food to 90% or 95% full. 

Start the project by writing down at least 1 meal that you wish to start eating healthy. One example is to switch from white bread to whole wheat bread at breakfast. And perhaps resolve to eat at least 1 fruit each day (an apple is a good start...keeps the doctor away).  Then as we get used to 1 change, then we add more to the list at the next week or the next month.

Very important: 

If you have not gone for a health screening the last few years, please schedule for one immediately.

Yes, it will cost some $ ranging from $50 and up to $500, depending on the services provided. This is important as some body-related issues may not be obvious at first glance. The health report will provide info on your body and contains measurement of body-mass index, blood pressure, cholesterol (HDL/LDL levels), blood sugar, and other markers.  

Depending on the result, you may need to have a consultation with a healthcare professional to discuss the next steps, esp. if the report detect some health issues that require changes in your lifestyle. Yes, this will be a major project if you need to be on long-term medication, or implement serious changes to the diet or exercise regime.  

Next: Exercise

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