Organic- Or Not?

Hi everyone.....It’s been awhile since my last post! Three years! Well, I’m back again~~

Will try to share about everything that I read, to write everything in short, simple yet informative as I can whenever I am free=)

So ya~~Let’s spend the night sharing on something interesting. Let us talk about ORGANIC FOOD! 

Firstly, let’s me ask you a question. On one hand, you have a conventionally grown apple and on the other hand, you’ve that organic. Both looks nice, red and shiny but the organic apples are few bucks extra. Which one will you choose?

Well, organic food are often seen as the healthier choice. However, there are several facts that we should take into consideration when buying organic food as they might not be as “healthy” as we might imagine. Let’s discover the real difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price=)

Conventional VS Organic Farming

The word “organic” generally refers to the way agricultural products are produced. The practice of organic farming are designed to conserve the quality of soil, the environment and reduce pollution by using the most natural methods of farming. For example, natural fertilizers are used to feed soil and plants and crop rotation to manage the growth of weeds. 

Is organic food healthier?

A recent study examined articles published in the past 50 years and it concluded that the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are not significantly different in their nutrient content. 

I will say that till today there is still insufficient evidence to prove that organic food is more healthy than conventional produce. Just to bare in mind that some of the organic food may still be high in sugar and fat content. 

All 100% organic? Check the label!

The answer is : NOT all. A product can only be labeled as “100% organic” if there is no pesticides, synthetic fertilizers or genetically modified organisms are involved in during growth process. 

Any product labeled as organic must be USDA (The U.S Department of Agriculture) certified. 

There are 3 ways of labelling organic food:

A) 100% organic: Products are completely organic or made of 100% organic ingredients

B) Organic: Foods that consist of 95% organic ingredients

C) Made with organic ingredients: Products made with 75% organic ingredients and the rest are genetically modified organisms. 

So how?

I truly believe that moderation is always the key to health. In order to stay healthy, we should eat a healthy diet (incorporate variety fruits and vegetables whether it is organic or not) and maintain a healthy weight through exercise

What Do I Eat?

As a nutritionist, people always fascinated  by what I eat. Especially my clients, they are always wondering what's in my  "lunch bag". I've had brides-to-be refuse to leave my office until I ran through my typical eating with them.
Ok...this is what they think about me:

" You must be very health conscious, always counting food calories before you eat since you are a nutritionist"
" Omg, I cant imagine how you live with all those vegetables and fruits everyday"
" Do you need to eat?"
" Are you originally that skinny or you don't eat at all? Oh please, tell me what you eat for lunch today?"

Hahaha....of coz I do eat!!! I am just like everyone else....I live to eat. I love fast food, chicken wings,  unhealthy snacks like muruku and potato chips, macaroon, cakes, cookies etc...
Normally, I don't run through my daily food journal with clients coz that would be odd for me. But, well, just for fun, I am going to share a day of food in the life of yours truly=)
OK....here we go!!! I warn you...it will be kinda boring. lol^-^

A Day of My food
8.00am: My alarm goes off. Alarm sound : "I think I- Full House"

8.00am-9.00am: Workout ( 5 mins warm up, 45 mins treadmill, 10 mins stretching/cool down)

9.00am-9.30am: Shower. Make up.

9.30am-10.15am: BREAKFAST!!! 1 cup of warm dutch lady milk (sometimes I will drink a glass of fresh carrot apple juice...I blend it myself lo^-^)
*Note to folks: eat breakfast within an hour of waking up! Key to get your metabolism going!

11am: Reach my office and start checking up my client's cards, start weeding through my email, meeting with clients.

12pm: Snack: 2 slices of bread ( From Lavender/ whole wheat bread) with peanut strawberry jam. Yum Yum ^-^

2pm: Lunch Time!! I have mixed vegetarian rice (LG level of Mid Valley). I know I know..vegetarian food is very oily but here is what I do... I take the rice...n then 3 types of vegetables (bean sprout, lady finger, Napa cabbage), Japanese tofu, and potatoes. The purpose of taking the rice is to absorb the oil of all the veggies. So, I am not going to eat the rice. Is kind of wasted but...hmmm....what to do....*-*

2.30-5pm: Clients, emails, calls, shopping ( Punch card for one hour to walk around shopping mall instead of sitting down in the office for the whole day), etc....

5pm: Fruity fruity time. I have one papaya and one honey dew ( it is only RM1.20/each)

8.30pm Dinner: I know is very late to have my dinner. I try to opt for easily digest and low calories food. Normally, I will have my dinner at my bf's house. His mom is a good cooker^-^. So, I have a big bowl of ABC soup ( good for detox!!), lots of vegetables ( my bf and his family members don't really like veggie, so, I got to finish up all of them...lol..), steamed fish and 1/4 bowl of rice.

OK....This is pretty much what I have for a day. It is almost the same as yours??

Keep this in mind, moderation is the key to health=)

Your Malaysian Favorites...Weighed In!!

Are you really making a healthier choice when you choose local favorites such as nasi lemak, char kuey teow and mutton curry over fast food? For nutritional insight, we did the math and weigh in on 8 Malaysian favorites and compare them to fast food. Here's what we found.

1) Mashed potatoes with gravy =1 serving: 87kcal, 0.7g fat
2) Fried Chicken drumstick =212kcal, 13g fat
3) Cola= 152kcal,0g fat
4) Small packet of fries= 239kcal,12g fat
5) Ice cream cone= 140kcal, 4g fat
6) Fish burger (Bun, fried fish fillet, cheese, and tartar sauce)= 350kcal, 15g fat
7) 10 candy-coated chocolate pieces= 35kcal, 1.5g fat

Let's compare all this fast foods to 8 Malaysian favorites:
(A) Nasi Lemak

Nasi Lemak 1 plate(334g)
(Coconut rice with ikan bilis, peanuts, sambal and fried egg)
798calories, 62.3g of CHO, 37.4g protein,
44.4g of fat, 2091mg of sodium

Equals to: 1 regular cup of mashed potato+2 fried chicken drumsticks+1 ice cream cone+1 glass of cola

The nutritionist says:

* Nasi Lemak is high in carbohydrates (CHO) and contains a large amount of coconut milk, which is highly saturated in coconut fat. Your body stores excess CHO as fat, so not only you putting yourself at higher risk for atherogenicity and arterial thrombosis , you're also susceptible to developing lifestyle-induced health conditions such as cardiovascular disease, high cholesterol and diabetes. 

(B) Char Kuey Teow

Char kuey teow 1 plate (385g)
(flat rice noodles stir fried with cockles, prawns, bean sprouts, chinese chives and egg)
832calories, 76.6g of CHO, 29g of protein,
 45.5g of fat, 1557mg of sodium

Equals to= 10 candy-coated chocolate pieces+2 regular cups of mashed potato+1 fish burger+2 ice-cream cones

The nutritionist says:

*The cooking method for char kuey teow involves stir-frying flat rice noodles over very high heat with light and dark soy sauce, egg, whole prawns, cockles, bean sprouts and Chinese chives. This popular dish at hawker centres has earned an unhealthy reputation as it is high in saturated fat, which can cause health problems such as high cholesterol, heart disease and obesity. 

(C) Oyster Omelette

Oyster Omelette 1 portion: 253g
(Fresh oysters pan fried in a batter of potato, sweet potato starch and eggs)
645calories, 32.4g of CHO, 18g of proteins
49.3g of fat, 746mg of sodium

Equals to: 2 small packs of fries+1 ice cream cone+ 10 candy-coated chocolate pieces

The nutritionist says: 

*The popular oyster omelette is higher in fat than a standard omelette. Don't forget the number of egg yolks and the amount of oil that goes into preparing the dish!! Most types of shellfish including oysters also contain cholesterol. But here's the good news: oysters are also a source of protein and zinc, so including in this shellfish once or twice a month and in proper portions will not be enough to cause a significant increase in your body's store of cholesterol. However, one oyster omelette contains many oysters, which means that eating them all in one go will trigger an increase i your body's level of blood cholesterol, which can cause a blockage in the veins and arteries that control blood flow to and from your heart, increasing your risk for coronary artery disease. 

(D) Mutton Curry

Mutton curry 1 bowl, 12 pieces (480g)
(Mutton cooked in coconut gravy)
834calories, 3g of CHO, 60.6g of fat,
70.2 g of protein, 642mg of sodium

Equals to: 1 fish burger+ 1 fried chicken drumstick+1 small pack of fries+10 candy coated chocolate pieces

The nutritionist says:

Coconut gravy and mutton are loaded with calories, as well as saturated fat within the gravy itself. Consuming red meat such as mutton also puts you at risk for developing colon and rectal cancers, and cardiovascular diseases as red meat naturally contains more fat (including saturated fat) and cholesterol than other type of food. Excess lipids in the body can also cause numerous cardiovascular ailments including coronary heart disease and high blood pressure. 

(E) Curry Laksa

Curry Laksa 1 bowl(540g)
(Yellow noodles with cockles, chicken slices and fishcake in thick coconut gravy)
587calories, 58.3g of CHO, 31.9g of fat, 16.7g of protein, 1588mg of sodium

Equals to: 1 regular cup of mashed potato+1 fried chicken drumsticks+1 small pack of fries+10candy-coated chocolate pieces

The nutritionist says:

Curry laksa is high in calories, most of which comes from the thick coconut gravy that the noodles are served in. One cup of coconut milk contains around 50g of saturated fat and 3g of unsaturated fat, which is considered acceptable for an occasional treat provided you do not already have high cholesterol. Cholesterol (LDL and triglycerides) tends to clump together in your blood stream, restricting blood flow and increasing your risk for heart disease, high blood pressure and other circulatory-related ailments. 

(F) Chicken Murtabak

Chicken murtabak 1 portion (455g)
( Indian pancake stuffed with chicken, fried in ghee, and served with curry gravy and pickled onions)
697calories, 76g of CHO, 29.1g of fat, 32.8g of protein, 2248mg of sodium

Equals to: 1 fish burger +1 fried chicken drumstick+1 regular cup of mashed potato +10 candy coated chocolate pieces

The nutritionist says: 

Chicken murtabak contains high amounts of saturated fat and carbohydrates. Weight gain, fatigue and health conditions such as high cholesterol, heart disease and obesity can be attributed to an excess of saturated fat and carbohydrates in our body. 

(G) Mee Goreng

Mee goreng 1 plate (400g)
(plain fried yellow noodles)
660calories, 95.53g of CHO, 21.18g of fat, 22.12g of protein, 2616.47mg of sodium

Equals to: 1 glass of cola+1 regular cup of mash potatoes+2 fried chicken drumsticks 

The nutritionist says: 
Mee goreng is basically yellow noodles stir-fried over very high heat with light and dark soy sauce. Although noodles are a source of carbohydrates and provide your body with energy, your body converts excess carbohydrates into sugar which is eventually deposited as fat. Nevertheless, noodle lovers need not worry-noodles are not harmful when consumed in moderation. 

(H) Chicken Rendang

Chicken rendang 1 bowl (320g)
(chicken in coconut and chili gravy with potatoes)
992calories, 20g of CHO, 74g of fat, 62g of proteins, 2261mg of sodium

Equals to: 1 small pack of fries+10candies coated with chocolate+ 2 fish burgers

The nutritionist says:
Chicken rendang contains coconut gravy, which is high in saturated fat. If potatoes are added to the dish, they're also a source of carbohydrates, which can raise the dish's glycemic index (GI: a measure of the effects of carbohydrates in food on blood sugar levels) dramatically. Awareness of a food 's GI can help you to control your blood sugar level, especially if you suffer from type 2 diabetes. 

Eunice says: Moderation is always the key to health!!!

短期断食-最好的瘦身方法

最近我身边的朋友都觉得我变白了，皮肤变得白里透红的，黑眼圈也淡化了。而且，月经也不再痛了=）。。好奇怪吧？？照理说，我在美国读书的时候应该更白吧！在美国，一年有九个月都是把自己包得密密的完全没晒太阳的机会。。
在马来西亚，天气那么热，也常常往外溜。。皮肤应该变得更黑更糟糕。
想了想，会不会因为这两个月的早晨断食法呢？？
两个月前我买了一本由日本自然医学博士， 石原结实写的书。这本书便是“断食法”。

让我和你们分享里面的主要内容吧^-^
说到断食，肯定非减肥莫属咯。。断食能加强我们的新陈代谢，所以，在一个月内减掉几千克是非常有可能的。但是你知不知道，断食还有着比减肥效果更好的“返老还童的功效”。让我们来看看断食如何让你反老还童吧！！

断食的功效：


1）断食能排出体内垃圾,让血液变得清洁. 这样原本暗淡无光的皮肤才能比原来的更漂亮,更年轻.
2) 它能提高体温,让免疫力更强. 让白血球活动起来,这样疾病才会消失,皮肤和内脏都会反老还童.
3) 具有消除体胖的功效,尤其是腰部以及下肌的赘肉会变少.
4) 美白肌肤的功效, 黑色素沉淀,皱纹,皮肤松弛现象会消失,牙齿也变得亮白.
5) 具有恢复视力的功效, 近视,远视,青光眼等症状会得到改善.
6)恢复内脏器官机能的功效. 人体的消化系统,循环系统,呼吸系统全部都会变得健康.

让我们从"早晨断食"开始吧!!




短期断食疗法第一步:" 早晨断食" 的专用食谱.


[早餐] (择其一)


1. 喝2.5杯胡萝卜,苹果的鲜榨果汁(约400cc)
做法:将两根胡萝卜(约400克)和一个苹果(约250克) 放入榨汁机,即可榨出新鲜蔬果汁.


2. 喝1-2杯加入黑砂糖/蜂蜜的生姜红茶.


3. 分别喝1-2杯新鲜蔬果汁和生姜红茶. 


[午餐] (择其一)


1. 吃山药荞麦面/ 裙带菜荞麦面.可要在荞麦面上撒上充足的葱和七香粉咯.


2. 食用匹萨.记得要在饼上撒上充足的红辣椒调味酱哦.


3. 根据自己的喜好选择食物,八分饱就好.


[晚餐]


包括酒在内,你随便吃什么都可以.


*如果你在白天感到肚子饿/口渴了,就喝生姜红茶吧* (随便喝几杯都可以)



短期断食疗法第二步:" 半天断食" 的专用食谱.



[早餐] 


喝2.5杯胡萝卜,苹果的鲜榨果汁(约400cc)
做法:将两根胡萝卜(约400克)和一个苹果(约250克) 放入榨汁机,即可榨出新鲜蔬果汁.


[午餐]


喝3杯胡萝卜,苹果的鲜榨果汁(约400cc)


[晚餐]


吃一碗六分满的白米饭（最好撒上黑芝麻盐）


吃两颗酸酶和一小盆小沙丁鱼拌白萝卜泥。


喝一碗放有豆腐和裙带菜汤料的味噌汤。
(也可以根据自己的喜好选择食物,八分饱就好）



短期断食疗法第三步:" 一整天断食" 的专用食谱.


[早餐] 


喝2.5杯胡萝卜,苹果的鲜榨果汁(约400cc)
做法:将两根胡萝卜(约400克)和一个苹果(约250克) 放入榨汁机,即可榨出新鲜蔬果汁.


*早上10点

喝1~2杯加入黑糖/蜂蜜的生姜红茶。



[午餐] 


喝2.5杯胡萝卜,苹果的鲜榨果汁(约400cc)


下午3点
喝1~2杯加入黑糖/蜂蜜的生姜红茶。



[晚餐] 


喝2.5杯胡萝卜,苹果的鲜榨果汁(约400cc)


晚上7点
喝1~2杯加入黑糖/蜂蜜的生姜红茶。

千万别小看了萝卜和苹果的威力咯。。。他们的功效是你无法想象的。相信多数的人对于断食法的了解都是“ 不吃东西咯”。。。那你大错特错了！！

断食法是最简单，最有效，最便宜， 也是最健康的美容瘦身法！！！关于断食法，说个三天三夜也说不完啊。。。如果你有任何问题，请留言吧=）

龟苓膏， Chinese Herbal Jelly

Well, I bet most of us know what is " Gui ling gao, 龟苓膏"  and most of my friends are the supporter for this bitter-sweet jelly like dessert. However, how many of us know exactly what it is?? Honestly, I do not know much about it as well....

Let's do some research then...... 

Gui ling gao (龟苓膏), also known as Chinese Herbal Jelly or Tortoise Jelly is a type of jelly like dessert, traditionally made from the turtle’s pastron from the critically endangered turtle Cuora trifasciata/ three-lined box turtle/  (金钱龟) and a variety of herbal products such as smilax (to fook ling, 土茯苓), dried rehmannia (gon di wong, 干地黄), honey, ginseng, wolfberries, licorice root (kam cho. 甘草) and divaricate saposhniovia (fong fung, 防风)

Cuora trifasciata/ three-lined box turtle/  (金钱龟)

 divaricate saposhniovia ( 防风)

 licorice root (kam cho. 甘草)

dried rehmannia (gon di wong, 干地黄) 

smilax (to fook ling, 土茯苓)

The tortoise jelly has always been revered for its universal tonic effect as a traditional Chinese Medicine. According to Chinese medical classics, the jelly is not only good for detoxification, but it is also effective for problems like damp-heat, yin deficiency, dry skin, pimples, insomnia, lack of appetite (what a horrid sickness!), and etc.


Usually, commercially available Chinese Herbal Jelly sold as dessert does not really contain turtle shell powder, despite the product name and the prominent turtle images on most brands' labels.  The reason is that the Golden coin turtle (Cuora trifasciata), commercially farmed in modern China is extremely expensive.  They do, however, share the same herbal additives as the medicine and are similarly marketed as being good for skin complexion!! 

As a food however, if you like grass jelly, the texture of this herbal jelly is akin to grass jelly; you eat this at your own peril because the taste of it, whether you judge from your front, mid or back palate, is bitter -- mildly but bitter nonetheless.  The best way to remedy this snag, like most of we Chinese do, is to find honey served alongside in order to adjust the level of bitterness to your own liking. 

看看明星大美女是怎么减磅的??

对瘦身最敏感的, 莫过于走在潮流尖端,必须时时刻刻保持最佳状态的好莱坞/明星们. 你也想像她们一样漂亮吗?? 想像她们一样性感吗??让我们来一窥明星们的瘦身大计吧!!!



(A) Blake Lively

花边教主Blake Lively为了演出电影<The Green Lantern>, 每周4天进行一次90分钟的健身运动,饮食方面则午餐吃鸡肉沙拉及燕麦搭配蓝莓,晚餐以蔬菜和鱼肉为主.



(B) 陈慧琳

时尚辣妈陈慧琳产前产后都不曾发胖,靠的是均衡饮食,热量极低的瘦身餐单.早餐喝一杯脱脂奶,吃蛋白和麦片,午晚餐白饭各一碗搭配清淡菜色;产后每天做一个小时瑜伽瘦身.



(C) 胡杏儿

为了出演<肥田喜事>而增重超过75公斤的胡杏儿能快速瘦身,靠的是高人指点的极速瘦身餐单,首周三餐只以一颗番茄,搭配些许生菜,鱼肉和无糖饮料进食,再辅以睡前一杯酸奶和一杯红酒,以及适当的瘦身操帮助巩固瘦身效果.



(D) Miranda Kerr

超模Miranda Kerr也是产后快速瘦身的佳例,她是血型瘦身法的忠实跟随者,配合自己的A血型而吃低糖, 每日4匙分量的椰子油加入饮食/茶中食用以达到瘦身燃脂之效.


(E) 林依晨

有着嘟嘟脸的林依晨为了瘦出尖下巴而断食3星期,只以高蛋白素补充营养.她也爱以蒸番薯当早餐,因为番薯有很好的排毒作用,配上豆浆,即营养丰富又不会发胖!!


(F) 赵薇

小燕子时期的赵薇有着可爱婴儿肥,如今的她充满女人味,曲线鲜明.她个人喜爱的瘦身方法是推脂,由内向外按摩,使全身肌肉得以运动,再配合均匀饮食朔身. 此外,她也坚持游泳,做仰卧起坐和练瑜伽.


(G) Angelina Jolie

曲线玲珑的Angelina Jolie 奉行的是低脂饮食方式,她每天早上喝两杯牛奶,去步行15分钟后再吃些乳酪面包和蒸蛋; 不吃午餐但有时会喝一杯鲜果汁,晚餐则吃些墨西哥塔可 (Taco) 饭和鸡肉. 当然,她也热爱健身!!


(H) Jennifer Lopez

身材丰满的Jennifer Lopez在饮食中并不特别避忌糖分/奶类食品,但会控制摄取量;她不喝酒,不抽烟,需要瘦身时则减少碳水化合物的摄取.热爱健身的她也会借由适当的有氧运动及举重朔身.

简单的瘦身食才,帮你简单享瘦=)

想瘦身的你,该吃些什么呢??各种瘦身食谱让你眼花缭乱了吗??
其实,利用一些常见的食材,再花点心思调理, 即能完成一道瘦身食材,让瘦身变得更简单更方便!!!

Are you eating the right food for weight loss?? Or there are just too many slimming products/ foods nowadays and you do not know which one to opt for??
Well, actually it is just as easy as ABC=) Let's check out the recipes below^-^


红豆 Red Bean

红豆含有丰富的维他命B1,B2, 蛋白质及多种矿物质,具有补血, 利尿,消肿,促进心脏活化等功效. 另外,红豆可帮助肠胃蠕动,减少便秘并促进排尿,常吃有瘦身之效, 让大腿和腰部曲线更显得苗条.以下两道红豆瘦身食谱,让你在红豆的美味中健康享瘦!!

Red beans are fibrous. They are packed with vitamins B1, B2, protein and a rich source for the mineral ion which is important for oxygen delivery to cells, acts as antioxidants, prevent water retention and maintains a healthy colon. Consuming red beans is good for weight loss as the protein content is filling, slow-digesting, and keeps hunger pangs at bay for quite a long time. 


(A)红豆瘦身汤 Red Bean Soup
 每天晚餐喝一碗红豆瘦身汤,再吃一个水果,至少吃上两个星期,再配合适量运动,瘦身效果更佳.
Consuming a bowl of red bean soup per day with 1 serving of fruit, including proper exercise for two weeks (dinner) will lead to weight loss!!  

材料:红豆200克,陈皮5克,盐少许.
Ingredients: 200g of red beans, 5g of dried tangerine peel, salt. 


做法:
1. 将红豆事先浸泡半小时, 随后加入煮滚的500毫升 清水中, 煮约30分钟左右至红豆熟后熄火.
2. 用热水把陈皮浸软,就把陈皮放煮熟后的红豆汤中,上盖焖十分钟.
3. 红豆焖完后,可加一点盐.

Methods:
1. Soak red beans in water for half an hour. 
2. Soak the dried tangerine peel in warm water to soften
3. Bring 500ml water to a boil and add in red beans. Let it cook for 30minutes. 
4. Add in softened tangerine peel into the red bean soup, cover and simmered it for 10 minutes. 
5. Salt to taste.   

(B) 红豆绿豆瘦身汤 Red bean & Green bean soup
红豆和緑豆都是高纤维低脂肪的排毒圣品,搭配具开胃,调理功效的山楂. 红枣,可让各类食材的功效得更大发挥.可每天早晚各吃一份.
Both red bean and green bean are high in fiber and low in fat. Eat it with hawthorn (Crateagus) and jujubes to maximize its health benefits. Consume it every morning and night. 

材料: 红豆100克,緑豆100克,山楂30克,红枣 10枚.
Ingredients: 100g of red beans, 100g of green beans, 30g of hawthorn, 10 pieces of jujubes.

做法: 将所有材料放入锅中,加1000毫升冷水,煎到豆烂即可.
Methods: Add in all the ingredients into 1000ml of cold water and cook it to soften.