Make these small steps for long-term wellness. 

BY: Chua Kay Tse

With Chinese New Year just around the corner, many of us might have started indulging in festive goodies but don’t let slip of our health resolutions. Here are top five tips to maintain overall wellness during this period.

“As the saying goes, ‘health is wealth’, so let’s not forget that while we indulge in endless goodies, that maintaining your health during this celebratory season is as easy as taking small daily steps of which your body will thank you for in the long run.”

1) Ensure that you are constantly hydrated – It’s common for relatives and friends to offer sweetened drinks during house visits but try swopping these for plain water instead. Choose plain water over sugary drinks to ensure that you do not add on to your calorie intake. A regular can of sugary drink can contain about seven teaspoons of sugar, which is not advisable for seniors, especially those with health conditions such as diabetes.

Moreover, water also helps with overeating and flushes out toxins from the body after a big day of feasting, promoting healthy blood circulation by reducing the chances of blood thickening and clots. Request for slices of lemon or lime in your water or add some sparkle by asking for sparkling mineral water!

2) Portion control – Reduce portion size and be mindful when indulging in festive goodies. Studies have shown that an over-indulgence of saturated fats and sugar are linked to declining brain health as they may break down the blood-brain barrier. Quick tip – trick your brain by eating from a small plate instead!

3) Never visit on an empty stomach – Ensure that you eat proper meals before house visits to prevent overeating. Hunger throws your hormones into a whirlwind and makes you crave carbs and sweets as these foods raise blood sugar. You are also more likely to overeat when hungry.

Pack healthy snacks such as fruits and unseasoned nuts on-the-go so that your stomach gets filled, plus this ensures that you consume sufficient fibre intake to meet the body’s daily needs too.

4) Stay active – Stick to your usual exercise routine or take this opportunity to engage in physical activities with your children and grandchildren. Besides keeping your weight in check, staying active boosts blood circulation, which brings along essential nutrients and oxygen to our brain and organs, and keeps many ailments at bay. Simple activities such as taking a stroll in the park or a game of catch at the playground could be great family fun!

5) Prepare healthy meals for the family – While it may be more convenient to eat out, it is healthier to prepare home-cooked meals as you are able to determine the ingredients and condiments that goes into each dish. Choose recipes that contain fish to ensure intake of Omega-3 fatty acids, lean meat or skinless poultry to limit the intake of fat and include leafy greens that are a good source of antioxidants and high in iron to promote blood circulation and overall wellness.

We hope that these tips will come in handy as you take small steps to achieving long-term wellness and we wish all a happy and prosperous Chinese New Year!

SIDEBOX: To get your healthy dose, try making this recipe and share it with your loved one: BAKED SALMON & CAULIFLOWER RICE WITH GRILLED VEGGIES  Ingredients: • 1/2 large head cauliflower and break into florets • 1 slice salmon fillet • 2 tbsp olive oil • 1/2 cup vegetable stock/water • 1 medium onion, sliced • 1 carrot, cut into small cubes • 1/2 red pepper, sliced • 1/2 green pepper, sliced • 1/2 broccoli and cut into florets – lightly blanch for 1 minute separately • 2 tbsp toasted sunflower seed and almond slices • Sea salt, black pepper and cayenne pepper for seasoning • Some chopped fresh parsley for seasoning Method: 1) Trim skin from stems of cauliflower florets and pulse in food processor until fine/grate whole cauliflower until fine. 2) Heat oil in skillet (small to medium heat) and add onions, cook till caramelised about 7 to 10 minutes. 3) Add grated cauliflower, a dash of turmeric and a pinch of sea salt to taste, sauté for a while. 4) Add 1/2 cup vegetable stock/water if required, simmer for another 5 mins or until cooked and leave aside. 5) Place sliced bell peppers on oven tray, drizzle with some olive oil and pop into pre-heated oven. Cook at 150 degrees for 15 to 20 minutes till slightly browned but not burnt/chargrilled and leave aside. 6) Season salmon fish fillet with olive oil, cayenne pepper, sea salt and black pepper. 7) Bake in pre-heated oven at 180 degrees for 10 to 15 minutes. 8) Lastly, assemble on large plate the cooked cauliflower rice with carrot, top-up with broccoli, grilled veggies, baked fish and sprinkle with toasted sunflower seeds, almond slices and parsley. Drizzle a little fresh lemon juice to taste before serving (optional).

 

 

Chua Kay Tse is a naturopath health educator and senior training manager for Blackmores Singapore.

 

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