Veggie Blog

Healthy diet: a guide to weight loss

Here are some weight loss and healthy eating tips that can be followed anywhere, every day:

1. Make a low-fat “mayonnaise” by combining one teaspoon of Dijon mustard or satay sauce with a tub of low-fat yogurt.
2. Do not skip meals. Skipping meals tends to leave you very hungry later, which makes overeating more likely. Regular meals help keep your energy and appetite steady.
3. Stuff vegetables like capsicum and zucchini with flavoured rice, minced chicken, lean meat or fish. These are filling and low in fat.
4. Make pita bread roll-ups or wraps with salad fillings.
5. Exercise burns calories, and a brisk 30-minute workout before dinner can keep your metabolism slightly raised for a while afterwards, so a little more fat is burned even after the workout is over.
6. Add alfalfa or mung bean sprouts to salads for extra vitamins and some iron.
7. Good health and healthy eating begin with learning about food and how to prepare healthy recipes.
8. Learn how to adapt your favourite recipes and make sure fats, salt and sugar are cut down. Substitute non-fat yogurt for cream, stir-fry with little or no oil, and use herbs and spices instead of salt for flavour.
9. Consult your doctor before starting a diet or exercise program.
10. Eat slowly and chew each mouthful well during meals; this gives your body time to feel full and helps curb your appetite.
11. Eat three small meals and two small snacks instead of one or two large meals.
12. Use a non-stick pan when stir-frying. This will help cut down on added fat.
13. Buy untoasted muesli instead of the toasted kind. Toasted muesli often contains a surprising amount of added fat and sugar.
14. As much as possible, do not peel fruits and vegetables, since many of the nutrients and much of the fibre are found in or just under the skin.
15. A glass of warm water with a squeeze of lemon juice before breakfast is a pleasant way to start the day and to get some fluid in; drinking enough water also helps prevent constipation.
16. Soya beans and tofu are among the top sources of vegetable protein. All legumes contain some protein, so add lentils, lima beans etc. to casseroles and soups.
17. Look for an exercise “buddy”, a club or support mates. This will help you stay motivated and stick to your weight loss program.
18. Though it’s hard at first, try not to eat in the 3 hours or more before bedtime.
19. Make pasta a quick standby – preparing a pasta meal or salad takes only 10-12 minutes.
20. Chilli may give your metabolism a small, short-lived boost – try the milder varieties.
21. Try making omelettes with egg whites only, or with fewer yolks. It is a big saving in fat.
22. Cut down on baking soda, baking powder, MSG and soy sauce in cooking, as they are all high in sodium.
23. Remove fat from soups and stews by dropping ice cubes into the pot. The fat will cling to the ice cubes, which you can then lift out.
24. Drinking cold water rather than warm water in the morning may slightly increase the calories you burn, but the effect is very small; what matters more is drinking enough water through the day.
25. Eat before you go grocery shopping and always take a shopping list. Only buy food that fits your weekly meal plan, and don’t be tempted to buy goodies.

Make sure you have the right guidance and support to stay consistent with your nutrition plan. This will eventually lead to a healthier lifestyle and a more fulfilling life without the extra fat and extra pounds.

Everyday activities that count as moderate exercise

Picture this: you walk through the door after a draining day at work, and your three kids are waiting with a basketball, begging you to join them. Your first answer is “later, after I rest.”

What if you gave them a yes instead? Half an hour of play often leaves you with more energy than you started with, not less.

What half an hour of activity does for you

Thirty minutes of moderate movement is enough to lift your mood. Research ties regular activity to a better state of mind, better concentration and better sleep, so the evening game may help you sleep well that night too.

Regular activity also teaches discipline and can change the way you look at your day. It is good for your spirits and may help with a low mood, but see a doctor if low mood lasts, because exercise does not replace treatment for depression. Beginners can start small, with about 15 minutes two or three times a week, and build up gradually. A sensible long-term target is around 150 minutes of moderate activity spread over the week.

Listen to your body. Pain is a signal to stop. If you need a few days off, take them, and ease back in at a lighter level instead of picking up where you left off.

Activities to try

The activities below need no special equipment and are easy to enjoy:

1. Go for walks. Your neighbourhood is free to use. Take the dog, your roommate or your child along, and make a daily walk a family habit. It burns calories, and you get fresh air and daylight at the same time.

2. Try yoga. Basic poses are easy to learn and leave many people feeling both calmer and more awake. Even five minutes of stretching at the end of the day can help you unwind and loosen tight muscles.

3. Play a game. Basketball, football, baseball, tennis and badminton are all good choices, and doctors often suggest sport as an enjoyable way to keep fit. Keep it casual: a relaxed game of shooting baskets with a friend is still exercise.

4. Start something at work. No exercise group at your workplace? Suggest one to your manager and invite your co-workers. Three 30-minute sessions a week burn calories and help colleagues get to know each other.

5. Turn housework into a workout. Gardening, raking, mowing, laundry, vacuuming and washing the car all get you moving. Doing some of these jobs by hand instead of with a machine adds a little extra effort.

Once activity becomes a normal part of your day, the calories add up. A typical half hour of moderate activity uses roughly 150 calories, and you burn more the longer and harder you go.

All about sensitive skin care

Sensitive skin care is governed by a few simple rules. However, before we look at the rules for sensitive skin care, it is right to understand what sensitive skin is. Sensitive skin is skin that cannot tolerate unfavourable conditions (environmental or other) and easily gets irritated on contact with foreign materials, including skin care products. For this reason, some products are specially labelled as sensitive skin care products. The degree of sensitivity varies from person to person, and so do the right sensitive skin care routines.

Generally, all skin types can react badly to detergents and other harsh chemical-based products. However, the damage usually starts only beyond a certain threshold (or tolerance level). This tolerance level is very low for sensitive skin, so it gets irritated very easily and quickly. Sensitive skin care products either avoid the potential irritants or keep them at very low concentrations.

Here are a few tips for sensitive skin care:
* Use only sensitive skin care products (i.e. products that are intended for sensitive skin). Also, check the instructions and notes on the product to see if there are specific restrictions or warnings.
* Even within the range of sensitive skin care products, choose the one with the fewest preservatives, colourings and other additives.
* Do not use toners. Most of them are alcohol-based and are not recommended for sensitive skin.
* Wear rubber gloves when doing the laundry or other chemical-based cleaning. If you are allergic to rubber, you can wear cotton gloves under the rubber ones.
* Another essential tip for sensitive skin care is to limit your exposure to the sun. Apply sunscreen before going out in the sun.
* Avoiding exposure to dust and other pollutants also helps sensitive skin. So cover yourself adequately before going out.
* Use a hypoallergenic, noncomedogenic moisturizer (if there is none specifically labelled for sensitive skin).
* Use soap-free and alcohol-free cleansers. Cleanse your face whenever you come back from spending time outdoors.
* Do not scrub or exfoliate very hard. It can lead to redness and inflammation.
* Do not leave your make-up on for too long. Use hypoallergenic make-up removers.
* If your skin stays red, itchy or inflamed, see a dermatologist. It may be a condition such as eczema or a contact allergy that needs proper treatment.

So sensitive skin care is quite different from ordinary skin care. It is more about being careful with your skin, both when choosing skin care products and when protecting it against harsh environments.