Tag: healthy eating

This is a recipe that put me off when I first saw it until I decided to give it a try!

Unfortunately all the recipes I found on the internet basically ALL use the SAME recipe as if it’s the perfect ratio… but when I tried it out, I actually needed to adapt it a bit…
So this is my adapted version of this special chocolate mousse.

But I have to say, even though it isn’t as airy as the normal chocolate mousse, it’s certainly very yummy!
It tastes like a dense chocolate mousse that you can either enjoy on its own or with some fruits.

Ingredients:

1 ripe avocado
5 sachets of sweetener
1/4 cup soy milk (or any type or milk)
1/3 cup cocoa powder
1/2 teaspoon vanilla extract
a pinch of salt

Method:

  1. Mash the avocado in a bowel
  2. Mix everything together
  3. Place the mixture in the blender and blend it well
  4. Serve with fruits

Hope you enjoy it!

Xoxo Love Tam

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  1. Negative calorie food…?

Have you ever heard of “negative-calorie food”? It means the food requires more energy from your body to digest than the calorie the food provides, resulting in weight loss. People like to use celeries or apples as the example.

This is NOT true. (Sad, I know.)

Proteins have the highest thermic effect (20 to 30%), which means it requires more energy to digest protein than the food that has 10%. But there are still plenty of calories left over in your body after you ingest proteins.

The only negative-calorie food would be cold water. Water contains 0 calories, and it requires your body to warm up the cold water when you drink it. However, your body only burns 100 calories if you drink ONE LITRE of cold water. I mean, drinking water is good, but probably not the greatest method to rely on if you want to lose weight.

However, foods that are low in calories may help with weight loss because you can fill with your stomach with fewer calories. Imagine that your stomach needs 1000ml of something to feel full; the calories of 1000ml of pizza are a lot higher than the calories of 1000ml of carrots!

  1. Diet soda help you lose weight…?

I have no clue why some people say this.

Diet soda is made with sweetener instead of sugar, therefore the calories in diet soda are less than the regular ones. For instance, If you normally drink 1 litre of coke a day, and now you decide to change to 1 litre of water, or coke zero, it may help you lose weight, because you cut down the calories you take in; but if you order yourself a large pizza, 2 burgers, 8 chicken wings and a bottle of diet soda, the soda won’t magically make all the calories from those food disappear.

P.S water is the best.

  1. Food that help you lose fat in certain body parts…?

You may find LOTS of posts on the internet that tell you food X helps you lose your belly, or that Y food gives you a thigh gap. The thing is, everyone’s body is different, and your body has no control over where the fat is going to grow or lose. This means, when you gain weight, or when you lose weight, it’s up to your body to decide where it’s going to be.

One thing that may help you to look thinner on a certain body part is exercise. You can do workouts that target a certain body part, when you’re toned up you will look one (or more) size smaller!

  1. Detox diet is the best…?

Or cleanse diet. The diet claims to “detox” your body, get rid of harmful substances, boost your immune system and give your organs a break.

However, there is no scientific evidence that any of these so-called cleanses really benefit a person’s health. Our organs, especially liver and kidneys, together with immune system, can handle detoxification in your body. As long as you don’t drink the excessive amount of alcohol or over-dose on some medications, your body, if healthy, can detox those little toxins on its own. (Let me skip all the physiology of liver.)

Dietitian Katherine  pointed out: “So why do so many people claim to feel better after detoxification? It may be due in part to the fact that a detox diet eliminates highly processed foods that have solid fats and added sugar. Simply avoiding these high-calorie low-nutrition foods for a few days may be part of why people feel better.”

The best detox is an overall healthful eating, which includes plenty of fresh fruits and vegetables, whole grain, less processed food and refined sugar, limit intake of alcohol and avoidance of nicotine.

  1. Fresh veggies are better than frozen veggies…?

Ok, I know I have been saying “fresh vegetables” everywhere in my posts, but what about frozen vegetables? I have had people debating with me that frozen vegetables are bad.

Most of the fresh vegetables you get from the markets have to go through a long transportation to get to where they are. Besides, we seldom finish the vegetables we buy within 1 to 2 days, the longer they are exposed to the air after being picked, the more nutrients they lose. By the time you consume them, they may not have the same nutritional value as the frozen vegetables, which the fast freezing process helps to slow down nutrient loss. Of course, if you have a vegetable garden, those vegetables would be the best!

Xoxo Love Tammy

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Did someone say Meat-free Monday? 😀

No time to cut the chicken? Crave pasta but also don’t want to feel guilty? Looking for a vegetarian meal? Chick peas are a good source of fibre and protein, and they are low in fat – Win win!

This creamy pasta is so tasty, quick and easy. You have to try it out! 🙂

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Serving: 2~3

Ingredients (for the sauce only)

  1.  1 table spoon olive oil (or any cooking oil)
  2.  Half of broccoli head, cut to small pieces
  3. 100g Mushrooms, sliced
  4. 2 cups of Spinach, finely cut
  5. 1/2 tin of chick peas, drained
  6. 250ml fresh cream
  7.  1 table spoon flour
  8. Salt to taste
  9. 1/2 cup Cheddar cheese (optional)

Methods

  1. Heat the oil in a sauce pan on medium heat
  2. Put in broccoli, mushrooms and spinach.
  3. Cook until mushrooms and broccoli are soft
  4. Add chick peas, stir well
  5. Cook for 5 minutes
  6. Add fresh cream, stir well, cook for 3 – 5 minutes
  7. Add in flour, cook until the sauce thickened
  8. Add salt for taste
  9. Move away from the heat, add cheese
  10. Stir until all cheese is melted and mixed well in the sauce
  11. Add the pasta, stir well
  12. Serve

Enjoy!!

Xoxo Love Tammy

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Pilchard is a good source of omega 3 and calcium. Omega 3 has anti-inflammatory properties, and calcium is important for your bones and teeth health.

I made this recipe and it was really yummy. If you feel for fish, this economical meal would be one of the best options!

P.S Pilchard is high in Purine, therefore should be avoided if you suffer from gout. 🙂

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Ingredients:

1 medium onion, diced
2 cloves or 1 tea spoon of crushed garlic
2 chilli
3 medium tomatoes, diced
2 table spoons of fruit chutney
1 tea spoon of curry powder
1 tin of pilchard in Tomato sauce, slightly mashed with a fork
1 packet of tomato paste
2 cups of mix vegetables
100 ml water
salt and pepper for taste

method:

  1. Fry the onion in little oil until golden brown in a sauce pan.
  2. Add the garlic, chilli, mix well and add tomato
  3. Cook until tomato is soft and add chutney and curry powder
  4. Add pilchard, tomato paste and mix vegetables, stir well
  5. Add water, mix well and simmer for about 10 – 15 minutes, stir occasionally
  6. Add salt and pepper for taste
  7. Serve

Enjoy! 🙂

Xoxo Love Tammy

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When I was a dietetics student, working part-time at restaurants, customers liked to ask what I was doing besides waiting tables. When I told them that I was studying to be a dietitian, they would joke:” Ah, that’s why you look so slim.” (And then they would ask me to help them lose weight.)

I normally just laughed… and took their orders.

Many people think we are dietitians therefore we keep our weight healthy, I guess it’s actually the other way round: we have always been health conscious and therefore we became dietitians. Even though actually, after learning more and more about nutrition, I have become less strict about my diet – I don’t exclude anything from my diet, and I don’t judge people for eating what they choose to eat – as long as everything in moderation.

I don’t mean you should eat fast food every day, or stuff your face with pizza, ice cream and chocolates, nor do I mean that you should not eat those foods at all.

Here I’ve listed a few tips for establishing a good relationship with your food.

  1. Quality not quantity

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Fat:

For many decades people believed that “fat is bad” and tried to consume as little fat as possible, but not everyone knows which one is really the bad guy here and which one is the good guy. We need fat in our body for metabolism, to “hold” the vitamin A, D, E and K, to keep ourselves warm, and to use it as an energy source.  Most of the “bad fat” we know are like fat on the meat, deep fried food, baked products etc. but there are many food items have “hidden fat”, such as chicken skin and processed meats (Vienna, polony, sausages and bacon) which are also high in salt and random food preservatives.  The “good fat” would be food items that contain MUFA or PUFA (good fat) such as canola oil, flaxseed oil, salmon fish, pilchards, nuts and seeds, and avocado pears etc.  Choosing the higher quality of fat in your diet will not only decrease the risk of heart disease and obesity but also provide you other benefits like lowering the inflammatory response.

Carbohydrates:

Ah, we all know who the bad guy here is – refined sugar! Refined carbohydrates don’t only mean the table sugar that’s in your tea, coffee, cakes and chocolates, but also white bread, corn flakes and instant oats/porridge. Higher quality carbohydrates would include, but not limited to, whole wheat bread, oats, potatoes (I don’t mean fried chips!), sweet potatoes, carrots and other fruits and vegetables. They are lower in GI, higher in fibre and other vitamins and minerals, which means they will make you feel full for longer, give you a better colon health and make you feel good about yourself.

And no, brown sugar isn’t better than white sugar.

Regarding white rice… I grew up eating white rice most of my life and I don’t think it makes people fat or unhealthy. I mean… you don’t find many fat Asians, but the “refined grain” still makes sense… There are a few posts about it but I think it’s debatable. Article 1, article 2. I’m staying out of this debate.

  1. Eat wholesome food

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Eat a variety of wholesome food.

Wholesome food basically means the food items you can SEE what they are or what they are from. It includes fresh fruits and vegetables, a piece of fresh cut steak or pork, chicken meat, nuts and seeds, beans and lentils, and spices like chilli, herbs, garlic, pepper corn etc.

Wholesome foods are free from food preservatives, chemicals, additional fat, salt or sugar, and are higher in vitamins and minerals in the case of fruits and vegetables.

  1. Everything in moderation

Too much of anything is not good for you, even too much water can be harmful. You might think that dietitians never eat cakes and chocolates, and that we never touch fast food. That’s actually not true, we all have that craving now and then. We do eat those O-So-Bad foods, but it wouldn’t be every day, or every week, maybe once every two months when we feel like it. I wouldn’t tell anyone to NEVER eat a certain food type as long as they don’t over consume it.
It includes portion sizes as well. When you have your dinner, pace yourself (eat slowly), eat until you’re not hungry anymore instead of forcing yourself to finish the whole plate.

I believe that when you master the concept of “everything in moderation”, you’ll learn to enjoy food more without feeling guilty.

The bottom line is, choosing healthy food and cooking healthy meals should be a life style, not to follow a certain diet. When you increase the quality of diet, so does your quality of life and maintaining weight becomes a piece of cake.

Xoxo Love Tammy

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Why do we always hear people say that we should eat a variety of food, especially fruits and vegetables? Why do we need to eat a “rainbow of colours”? Eating a variety of colourful food provides us vitamins, minerals and antioxidants that our body needs.

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Fruits and vegetables have their own phytochemicals (natural plant pigments) which give it its colour, and of course, the healthy properties as well. We can generally divide fruits and vegetables into 5 different categories: red, orange/yellow, green, purple/blue and White.

Red:

Red fruits and vegetables get the red colour from lycopene or anthocyanin. Lycopene is an antioxidant which means it has a property of neutralizing free radicals and thus reduces risk of certain types of cancer. Lycopene has also shown to be beneficial for prostate health. Anthocyanin and flavonoid are also antioxidants which help to protect your cells from damage. It also helps increase heart and blood circulation, improve memory, decrease urinary-tract infection and help with blood pressure and heart disease.

Orange/Yellow:

The colour orange/yellow is from carotenoid. One of carotenoid forms is beta-carotene which is later converted to vitamin A. Vitamin A helps maintain healthy mucus membrane, immune system, bone growth, cell growth and healthy vision. Another carotenoid form is lutein, which promotes eye healthy and prevents age-related macular degeneration, which may lead to blindness. Orange colour fruits and vegetables are also a good source for vitamin C (also an antioxidant), which is important for immunity and mucous membrane health; deficient in vitamin C may lead to abnormal bleeding in gums and skin. Research also shown that higher intake of carotenoid may help with lowering risk of heart disease.

Green:

Green vegetables get the colour from chlorophyll. Those vegetables contain carotenoids, indole and saponin which may help protect against some types of cancer, and just like the orange/yellow group, they’re good for your eyes! Green leafy vegetables (i.e. spinach) are high in vitamin A, vitamin E, vitamin C and folate (vitamin B9). Folate is important for brain function, DNA and RNA production, cells and tissues growth and it works with Vitamin B12 for red cell production (to prevent anaemia).

Blue/purple:

The colour of blue/purple (sometimes dark red) is from anthocyanin, which acts as a powerful antioxidant. It may protect you against cancer, stroke and heart disease, and improve memory as well as immune system. Flavonoid in these fruits and vegetables may help lower cholesterol and blood pressure.

White: (not in the case of white bread and white rice)

While thinking white fruits and vegetables are white because they don’t have any pigment, they actually contain a pigment call anthoxanthin, which is a type of flavonoid and may contribute to heart health. Some may contain allicin (i.e. garlic), which has anti-bacterial qualities and may also help reduce risk of stomach cancer and heart disease, and enhance the immune system. Some white foods like potatoes and banana are high in potassium, which is crucial for heart function and plays an important role in muscle contraction, which makes it important for muscular function and normal digestive function.

Examples of food

Red Orange/yellow Green Purple/blue White
Tomatoes

Watermelon

Grapefruit

Red apples

Strawberries

Raspberries

Cherries

Cranberries

Red grapes

Red pepper

Carrots

Oranges

Sweet potatoes

Peaches

Mangoes

Butternut

Pumpkin

Pineapples

Corn

Yellow peppers

Star fruits

Spinach

Green leafy veggies

Broccoli

Asparagus

Peas

Green peppers

Celery

Cabbage

Lettuce

Cucumber

 

Beets

Blueberries

Blackberries

Eggplants

Purple grapes

Purple carrots

Red cabbage

Plums

 

Cauliflower

Mushrooms

White peaches

Garlic

Bananas

Potatoes

Onions

Ginger

Turnip

 

 

It’s important to include different colours of food on your plate, aim at least 3 colours of food at every meal, and make sure you eat cross categories to get all the vitamins and minerals you need.

 

Xoxo Love Tammy

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