Nine kinds of sugars in food

I recently attended a sugar detox workshop by a friend who is a health coach. One of the many things I learnt was that sugar goes by many different names on food labels:

  1. IMG_0349Corn syrup
  2. Dextrose
  3. Fructose
  4. Fruit juice concentrates
  5. High-fructose corn syrup
  6. Honey
  7. Sucrose
  8. Sugar
  9. Syrup

If any of the above appears in the ingredients list of your favourite food or beverage, then you are consuming sugar. Even though some sugars are less harmful than others, they are all high-calorie and must be avoided if you are concerned about weight management.

[Photo showing the amounts of sugar in common junk]

 

No more cheat days or ‘sin-days’!

Screen Shot 2013-09-13 at 11.25.11 PMReprinted from DailyMail UK. In case you are wondering how to consume 3000 calories a day, it’s easy: some pizzas, some soft drinks, some ice cream, some chocolates, some danish…  I am switching to a monthly cheat day; waiting for 1st October.

Healthy does not mean boring and bland

IMG_2807I had my favorite salad for lunch today, and realised not many people are aware of this amazing combination.

Main ingredients:

  • Avocados
  • Cheery tomatoes
  • Lettuce
  • Oranges

Dressing ingredients:

  • Lemon juice
  • Vinegar
  • Olive oil
  • Honey

What next? Chop the main ingredients and mix together. Then make the dressing and pour over the salad. Lastly, sprinkle crushed walnuts on top and serve/eat. Visually appealing, extremely nutritious, quite filling and very delicious!

Please share your favorite salad recipe.

Check out Dinchack Facebook page for daily tips on happiness, motivation and success!

6 months on Paleo: maintaining at 75kg and 32.5″!

IMG_0878

Paleo has become my favorite diet and lifestyle. Not only it allows me to maintain myself at my perfect weight and size, without regular exercise, there are lots of other benefits too!

I first heard it from Hamza, my son who is a bigger health and fitness freak than I am. Then I read the book, The Paleo Solution. More on that here.

I started following the diet in September, and lost 3kg and 2 inches of belly fat in 4 weeks, as reported here. By week 6, I had lost 3.5kg and 2.5 inches of belly fat, as posted here with a photo in November 2012.

By week 8, I had achieved my target of losing 4kg and 3 inches of belly fat. I was down to my perfect weight of 75kg and waist size of 32.5″. Here’s the best part: I have maintained it for the last 4 months! Want to know what the diet really is? Read it here.

It’s easy to follow. You don’t need to go find or cook anything special. Just remove carbs from your regular meals and add some more vegetables, nuts and lean meat.

While on Paleo, I feel more energized all day long, even during late afternoon and after dinner. Sleep seems to have become more refreshing and it’s easier to wake up energized.

If you are serious about weight loss, you must read more on Paleo and give it a try.

[Photo of one of the best fruit salads I’ve ever had, during one of my travels to the Middle East]

The lies we tell…

201301 sunrise

The lies we tell ourselves and others…
Lie: I am late because of traffic
Truth: I am late because I got up late; I am late because I am not organized…

Lie: I don’t have time to read/exercise/call…
Truth: I am not really interested or committed

Lie: I am not good enough for…
Truth: I haven’t learnt how to…

And some more…
There’s plenty of time/life for…
It’s just one bite…
People are no good…
I’ll be happy when…

What other lies can you add?

[Photo of sunrise in Hong Kong. Some more photos of the sun and moon between 31st Dec and 1st Jan here]

“Just one bite…”

201212 onebite

Does that sound familiar?

  • Just one bite of that dessert won’t make me fat
  • Just five more minutes of sleep won’t make me late
  • Just one day off from exercise is ok
  • Just one more charge on my credit card won’t make it any worse

True. If you can really stop after one bite… and that one bite doesn’t lead you to another and then another… For me, resisting the second bite is harder than the first one. And even if I can resist, just one bite leaves me guiltier than no bite. So for me, just one bite is as dangerous! Except of course, on Sundays, when I allow myself to break all the rules – well, almost all. More on the ‘weekly cheat day’ in another post.

“Your life today is what your choices have made it, but with new choices, you can change directions this very moment.” Just one choice can change your life!