Posts

FOODS THAT FUEL: DIETITIAN SALLY POON SHARES HER DANCE NUTRITION TIPS

Photo by Tim Gouw on Unsplash

Driven by the athleticism, artistry and aesthetics of dance, many dancers find themselves in a whirlwind of personal health and fitness goals. It can be mind-boggling for young dancers to figure out how to fuel their bodies. Though we each have a unique physical composition, there are a few dietary tips that every dancer should take note off. Here to share her advice on nutrition for dancers is one of Hong Kong’s leading dietitians, Sally Poon.

How can dancers keep their energy up throughout the day?

S.P.: For competition or stage performance preparation, it is important to ensure that adequate dietary intake is being achieved. Eat frequent meals and snacks throughout the day. Do not skip meals. Always consume a snack to replenish your energy within 30 minutes after training.

In between training sessions and performances, dancers should give special attention to fluid and carbohydrate intake in order to maintain optimal cognition and motor skill performance. Dehydration can cause tiredness and hinder performance by reducing strength and aerobic capacity. Impaired skill level can also occur, along with mental fatigue that can impact concentration and decision making. The amount an individual sweats varies from person to person, therefore fluid needs are highly individualised. Generally, the more a person sweats, the more they will need to drink. When the body is well hydrated, the colour of urine should be pale yellow throughout the day. Water is suitable for low intensity and short duration exercise. Sports drinks can be useful in high intensity or endurance training, as they contain both carbohydrates for fuel and sodium to help the body retain fluid more effectively and stimulate thirst.

What types of dietary risks are dancers prone to?

S.P.: The risk of poor micronutrient status due to restricted energy intake may be higher for dancers. Micronutrients that warrant attention include iron, calcium, and vitamin D. Our body needs iron to make haemoglobin, a protein in red blood cells that carries oxygen to all parts of the body. Low levels of iron in the body can cause iron deficiency anaemia. Symptoms include weakness, tiredness, difficulty concentrating, as well as impaired immune function and recovery. 

It is important that dancers seek dietary advice from qualified dietitians, due to the great amount of pressure to maintain a low body weight and low body fat levels, especially among ballet dancers. And this can lead to unbalanced eating habits and health issues if it is not properly supervised. Evidence suggests that disordered eating, menstrual disturbances, and low bone mineral density are the key health issues for dancers at all skill levels. Low bone mineral density is associated with clinical outcomes of osteopenia and osteoporosis. A study found that dancers had three times the risk of suffering from eating disorders.


Photo by Jess Bailey on Unsplash

What are some ways that dancers can develop or maintain strong and healthy bones?

S.P.: Adequate calcium and vitamin D are crucial to maintain proper bone health. Milk, yogurt, and cheese are the main food sources of calcium. Dark green vegetables, tofu, canned sardines, and calcium-fortified beverages are good sources of calcium too. Vitamin D helps the body absorb calcium and is important to keep our immunity strong. The body makes vitamin D when skin is directly exposed to the sun. Only a few foods naturally have vitamin D, which include fatty fish (such as salmon, tuna, and mackerel), egg yolks, mushrooms that have been exposed to ultraviolet light, as well as fortified foods and beverages (such as breakfast cereals, yogurt, milk, soy milk, and orange juice). Dietary supplements may be necessary to help achieve specific nutritional goals when dietary intake is inadequate.


Photo by Tetiana Bykovets on Unsplash

5 Fuelling Foods Packed with Nutrition

  1. Nuts are a good source of protein, healthy monounsaturated fats and dietary fibre. They also contain vitamin E, calcium, potassium, magnesium, and iron. Protein can enhance muscle repair and building; vitamin E is important for the immune system; and salted nuts with fluids can enhance rehydration.
  2. Fruits are rich in carbohydrates, dietary fibre, vitamin C, and potassium. Carbohydrates are an important energy source during exercise. Inadequate carbohydrate intake combined with regular training can lead to tiredness, loss of muscle mass and poor recovery. Carbohydrates are also needed to provide fuel to the brain, therefore low carbohydrate diets can result in poor concentration, mood swings and depression. Vitamin C is crucial to keep the immune system strong.
  3. Milk contains protein, calcium, and phosphorus that can promote muscle function and bone health. It also includes a source of fluid and sodium to enhance rehydration.
  4. Eggs are rich in protein for growth, repair and maintenance of muscles. Eggs also contain high concentrations of antioxidants lutein and zeaxanthin; as well as choline which is involved in the regulation of memory, mood, and muscle control.
  5. Quinoa is classified as a whole grain and is a good source of protein, dietary fiber, and iron. Quinoa is a complete protein, meaning that it contains all nine essential amino acids that the body cannot make on its own.


Photo by Dane Deaner on Unsplash

A List of Energy Boosting Snack Suggestions for Dancers

  • Cereal bars
  • Nut bars
  • Energy balls
  • Fruit smoothies
  • Trail mix with dried fruits
  • Yogurt with almonds and fruits
  • Egg/ tuna/ cheese sandwich
  • Peanut butter banana sandwich
  • Apple walnut muffins
  • Banana nut bread
  • Small tin of tuna on crackers with a banana
  • Vegetables sticks and pita bread with hummus


Photo by Toa Heftiba on Unsplash


What are some key foods and food groups that dancers should incorporate into their daily diet?

S.P.: Grains should be taken as the major dietary source, such as rice, noodles, pasta, bread, cereals, oatmeal, granola bars, and crackers. Eat more fruits and vegetables – make your meals as colourful as possible! Have a moderate amount of lean meat, skinless poultry, fish and seafood, beans, tofu, eggs, and low-fat dairy. Include some healthy fats with meals and snacks, such as nuts and seeds, avocado, nut butter, olive oil, salmon and tuna.

Ready to fuel up and take the stage, let’s open our pantry and keep our dance bags packed with delicious and energizing snacks! A special thank you to leading dietitian Sally Poon for sharing her expertise on nutrition for dancers!

Sally, Shi-Po Poon 潘仕寶

Registered Dietitian (UK)

Accredited Practising Dietitian (Australia)

BSc Nutrition (King’s College, London)

Master of Nutrition & Dietetics (The University of Sydney, Australia)

Sports Nutrition (HKUSPACE)

For more nutrition tips follow Sally on:

Personal Dietitian

Facebook: @sallypoondietitian

Instagram: @sallypoondietitian

This article was posted on the Hong Kong Dance Magazine website on 25 May 2020:
https://hkdancemagazine.com/stories/2020/5/23/foods-that-fuel-dietitian-sally-poon-shares-her-dance-nutrition-tips?fbclid=IwAR2M8d2w876y_TB5WUhRpgHM7k4C1L4-gsB5XSW_ylobJsI5ddkkeD5vtp4

/0 Comments/by

THINKING OF GOING GLUTEN-FREE? READ THIS FIRST

Sally Shi-po POON (Registered Dietitian)

Gluten-free diet has gained considerable popularity in the general population over the past decade. Many celebrities and athletes have acclaimed it as an effective way to better health, weight control and athletic performance. There is, however, a lack of scientific evidence to support these claims. On the contrary, there are studies suggesting that gluten avoidance in diet may not be as “healthy” as it claims.

What is gluten-free diet?

Gluten-free diet is a diet that doesn’t contain any gluten. Gluten is a protein that is found in wheat, barley, rye, malt, and oats (unless they are labelled gluten-free). These ingredients are commonly found in bread products, pasta, breakfast cereals, cakes, cookies, batter-fried foods, beer and ale. There are a number of gluten-free grains and plant foods that are suitable for those on gluten-free diet. They include amaranth, arrowroot, buckwheat, cassava, corn, flax, legumes, millet, nuts, oats labelled gluten-free, potato, quinoa, rice, sago, seeds, sorghum, soy, tapioca, and teff.

Who should follow gluten-free diet?

People who have coeliac disease should follow gluten-free diet strictly. Coeliac disease is a serious, genetic, autoimmune illness where the consumption of gluten induces damage to the small intestine and causes nutrient malabsorption. Symptoms include bloating, diarrhoea, nausea, gas, constipation, fatigue, mouth ulcers, unexpected weight loss, hair loss and anaemia. The only treatment for celiac disease is strict avoidance of gluten for life. If you think you have coeliac disease, do not remove gluten from your diet until your doctor makes a diagnosis. If you remove gluten from your diet too early, it will cause an inaccurate result for both blood test and gut biopsy.

Non-coeliac gluten sensitivity

Some people have gut symptoms when eating gluten, even if they don’t have coeliac disease. This is called non-coeliac gluten sensitivity. Symptoms are similar to coeliac disease, such as abdominal pain, bloating, and diarrhoea. Most people with non-coeliac gluten sensitivity agree that there is an improvement of symptoms after following gluten-free diet. The exact trigger for the non-coeliac gluten sensitivity remains controversial thus far. There are reports suggesting that fermentable oligo-di-mono-saccharides and polyols (FODMAP) in wheat, rather than gluten, induce the gut symptoms. The exact cause is, however, yet to be identified.

Is gluten-free diet healthy for the general population?

Not really! Although some celebrities adopt gluten-free diet for weight loss, there is no data to support similar effectiveness among people without coeliac disease. It is important to note that gluten-free does not necessarily mean low-energy. In 2017, experts from the European Society for Paediatric Gastroenterology Hepatology and Nutrition warned that gluten-free products should not be considered a healthy substitute to regular foods because they usually contain higher levels of saturated fat and lower levels of protein.

In 2017, a study published in British Medical Journal found that gluten-free diet may increase cardiovascular risk as a result of reduced consumption of hearty wholegrains. Gluten-free cakes, cookies, muffins, crackers, bread and pizza are usually made with refined carbohydrates, which are high in glycaemic index, and low in B vitamins, iron, and dietary fibre.

In addition, people on gluten-free diet were found to have significantly higher levels of heavy metals such as arsenic, mercury, lead, and cadmium than those not avoiding gluten. More research is needed to determine whether this diet poses a significant health risk in the long run. In case if gluten-free diet is needed, the best way to avoid excessive exposure to these metals is to diversify the food menu.

Does gluten-free diet improve athletic performance?

Implementation of gluten-free diet among non-coeliac athletes has become increasingly popular because of perceived ergogenic and health benefits. In 2015, a carefully designed study published in Medicine & Science in Sports & Exercise concluded that a short-term gluten-free diet had no overall effect on exercise performance, gut symptoms, perceived well-being, intestinal injury, and inflammatory responses in non-coeliac athletes. Whether avoiding gluten for a longer period of time would lead to improvements in sports performance or well-being is yet to be identified. Nevertheless, current study suggests that gluten-free diet is not a panacea. Athletes should always remember that proper nutrient intake and timing are critical components of athletic success.

Before adopting gluten-free diet…

The significance of gluten-free diet in the general population remains controversial and more research is warranted. Before adopting gluten-free diet, you should consult a dietitian to ensure that you will get all the essential nutrients from a variety of foods, including gluten-free grains, fruits, vegetables, legumes, fish, lean meat, nuts, seeds, and dairy.

If you are suffering from any gut symptoms, such as abdominal pain, bloating, or diarrhoea, you should consult a doctor for medical advice. Self-treatment or delay in treatment is undesirable.

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/everything-you-need-to-know-about-going-gluten-free

/0 Comments/by

5 DIETITIAN-APPROVED FOODS TO FIGHT INFLAMMATION

By Sally Shi-po POON (Registered Dietitian)

Inflammation can be a long-term physiologic response to environmental toxins, infection, poor nutrition, stress, and aging. Chronic inflammation causes damage to body cells and eventually lead to diseases such as cancers, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease. Studies have found that some nutrients from natural foods are safe and effective to help combat inflammation in the body. Here are 5 anti-inflammatory foods that I suggest:

1. Salmon
Salmon is an excellent source of omega-3 fatty acids that have been shown to have anti-inflammatory properties. A study found women who ate more omega-3 had lower levels of inflammatory markers in the blood reflecting lower levels of inflammation, which might explain in part the effects of these fatty acids in preventing cardiovascular disease. The American Heart Association recommends eating fish (particularly fatty fish) at least two servings a week, each serving is 3.5 ounces cooked. Other fatty fish like albacore tuna, herring, lake trout, mackerel, and sardines are also high in omega-3 fatty acids.

2. Beans
Beans are rich in dietary fibre, antioxidants, and anti-inflammatory compounds, which help lower the levels of C-reactive protein (CRP), one of the key markers of inflammation in the blood. Studies have found that a high fibre diet helps to reduce CRP levels. Fruits, vegetables, and whole grains also contain plenty of dietary fibre and antioxidants, which can fight inflammation.

3. Walnuts
Walnuts are packed with omega-3 fatty acids, dietary fibre, and phytonutrients that can protect against inflammation and promote healthy aging. Although nuts and seeds have anti-inflammatory benefits, they are high in calories so be mindful of portion sizes. Whilst the number of nuts per serving varies by type, a typical serving is 1 ounce (about 1/4 cup) or a small handful. One ounce of English Walnuts equals 14 halves.

4. Extra virgin olive oil
Extra virgin olive oil is the fresh juice that is squeezed directly from the olive fruit, it is credited as being one of the healthful components of the Mediterranean diet. Extra virgin olive oil is not refined or extracted using chemicals or heat, leaving it high in natural antioxidants, such as oleocanthal, which have significant anti-inflammatory properties. Although olive oil has lots of health benefits and tastes good in salad or pasta, it is energy dense so eating too much can cause weight gain. The healthy eating guideline recommends using 4 to 6 teaspoons of oil in your cooking or salad dressing a day.

5. Turmeric
Turmeric is very popular in grocery stores lately due to its promising anti-inflammatory benefit. Curcumin is the key active compound in turmeric but its absorption is poor. Consuming curcumin with some black pepper and healthy oils can enhance its absorption. It goes well with grains, beans, vegetables and white meats; and can enhance the flavour of soups and stews.

Extra tips on anti-inflammatory eating:
Foods that contribute to inflammation are the same ones generally considered bad for our health, including deep-fried foods, sugar-sweetened drinks, refined carbohydrates (such as white bread and pastries), red meat and processed meats. In general, an anti-inflammatory diet means your plate is dominated by a variety of colourful fruits, vegetables, whole grains, fish, nuts and healthy oils.

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-dietitian-approved-foods-to-fight-inflammation

/0 Comments/by

WHY A COLOURFUL DIET IS GOOD FOR YOU

By Sally Shi-po POON (Registered Dietitian)

We’re always hearing that we should “eat the rainbow”, but what does that mean and why is a colourful diet so highly recommended by dietitians all over the world? Not only are they appealing, the phytochemicals that give foods their colour are packed with nutritional benefits. I have grouped the foods into 5 categories according to their predominant phytochemical group: red, orange, green, purple, and white.

 

1. Red

Lycopene is the predominant pigment in red fruits and vegetables such as tomatoes, watermelon and pink grapefruits. It is a powerful antioxidant that may help prevent prostate cancer and heart diseases. Lycopene is better absorbed when it is cooked with some oil, such as tomato sauce with olive oil.

 

Astaxanthin, which is found in the red pigment of crab, salmon and prawns, has been found to have antioxidant and anti-inflammatory effects. Its antioxidant activity was found to be 10 times more than zeaxanthin, lutein and beta-carotene.

 

2. Orange

Beta-carotene is a pigment found in yellow and orange fruits and vegetables, such as carrot, cantaloupe melon, mangoes, orange peppers, pumpkin, and sweet potatoes. In the body, beta-carotene converts into vitamin A, which is needed for good vision, a strong immune system, and healthy skin. Food processing and cooking help release beta-carotene from the food matrix and make it easier to absorb. Moreover, its absorption requires the presence of fat in a meal, such as canola oil, almonds, flaxseed or pumpkin seeds.

 

3. Green

Green cruciferous vegetables such as broccoli, cabbage, brussel sprouts, and kale are good sources of sulforaphane and glucosinolate, which have antioxidant and anti-inflammatory properties.  These vegetables also contain lutein and zeaxanthin, which may help protect eyes from sunlight damage and reduce the risk of cataracts and age-related macular degeneration. Lutein and zeaxanthin are better absorbed with fats, so be sure to eat the vegetables with some avocado, cheese, walnuts, sunflower seeds or olive oil. Green vegetables are also excellent sources of vitamin K and folic acid. Folic acid helps prevent neural tube defects during pregnancy, and vitamin K plays a major role in blood clotting.

 

4. Purple

Anthocyanins are pigments that appear purple or blue, which are found in eggplant (especially the skin), blueberries, blackberries, prunes, plums, black rice, purple sweet potato, and purple cauliflower. The darker the colour, the higher the anthocyanins concentration. Boiling vegetables can increase the loss of water-soluble nutrients such as anthocyanins and vitamin C, therefore baking and steaming are preferred as they can retain more of the nutrients, as well as the flavour and colour.

 

5. White

Anthoxanthins are the white or colourless pigments found in bananas, cauliflower, garlic, shallots, mushrooms, onions, parsnips, and turnips, which may help reduce the risk of heart disease.  Garlic contains allicin, which has antioxidant, anti-inflammatory, antimicrobial, and heart-protective properties. Allicin is produced when fresh garlic is finely chopped or crushed. Garlic provides an alternative to salt in cooking, along with other herbs and spices. Eating less salt is important for preventing high blood pressure, heart attacks and stroke.

 

Including a variety of colourful foods in your diet seems to equal better overall health.  Start planning some colourful recipes tonight and have a healthy start in 2018!

 

Sally’s Nutrition Blog @ Hong Kong Tatler:  https://hk.asiatatler.com/life/why-a-colourful-diet-is-good-for-you#page-1

/0 Comments/by

5 DIETITIAN-APPROVED FESTIVAL FOODS FOR THE HOLIDAY SEASON

By Sally Shi-po POON (Registered Dietitian)

Eating healthily during the holiday season must be one of the most difficult challenges for many people as we’re often surrounded by lots of delicious food and drink. Although there is no reason to feel guilty about enjoying yourself on those special days of the year, it’s worth remembering that people gain about 0.4 to 0.9 kg during the festive period due to over-eating. But don’t despair — this year can be different! Here are my recommended festival foods and healthy eating tips to help you get in shape this season:

1. Turkey
Turkey is the culinary star of Thanksgiving and Christmas. It is a good source of lean protein, iron, zinc, and B vitamins. Enjoy turkey baked or roasted – place turkey on a rack while cooking so fat will drain off and use a paper towel to soak up fat. Best to remove the skin before you cook as most of the fat is found in the skin and the vegetables tend to absorb the fat easily. When making gravy, try to use vegetable broth or remove the fat if using meat juices.

2. Cranberries
Cranberries are an excellent source of proanthocyanidins which helps maintain a healthy urinary tract. Cranberries are harvested and sold fresh in the fall, but they’re processed and sold year-round frozen, dried, canned, or as juice. Try turkey with cranberry stuffing or cranberry sauce. Alternatively, add cranberries to Christmas pudding or mince pies; or use unsweetened cranberry juice for making mulled wine or mocktails.

3. Brussels sprouts
Brussels sprouts are a rich source of vitamin C, vitamin A, vitamin K, folate, and fibre. They are classified as cruciferous vegetables, which may help protect against cancer and cardiovascular disease. Brussels sprouts can be roasted, sautéed or steamed. Boiling Brussels sprouts will lead to significant loss of vitamin C so is less preferred. Use olive or canola oil instead of butter or grease from meats, try using oil spray or brush to control the amount of oil added, and roast on a non-stick tray or foil.

4. Pumpkin
Pumpkin is the most popular food for Halloween and pumpkin pie is an American tradition for Thanksgiving. This colorful starchy vegetable is rich in carbohydrates, vitamin A, potassium, and fiber. To make a healthy version of pumpkin pie, choose low-fat milk or soymilk, and real pumpkin or unflavored canned pumpkin. Avoid serving with whipped cream or ice cream on top. The seeds of pumpkin are a good source of protein, polyunsaturated and monounsaturated fatty acids. Enjoy a small handful of roasted pumpkin seeds as a healthy snack over chocolates and crisps.

5. Pies (no, really)
Christmas pudding and mince pies are packed with fruits so they are rich in fibre and antioxidants. Serve Christmas pudding with low-fat custard or crème fraiche, and try lighter version of mince pies made with filo pastry. Don’t forget to control the portion too – always share the dessert with your friend to cut the calories.

 

Bonus tips to control your weight during the holiday season:

Get moving
Being active can help you burn off the extra treats you couldn’t resist. Why not dance the night away at the parties and go for a brisk walk after a meal.

Drink in moderation
Don’t forget drinks have calories too! Try alternate your alcoholic drinks with non-alcoholic beverages such as sparkling water, diet sodas or diluted unsweetened juice. Offer to drive so you can stay away from alcohol and always put a jar of water on the table at mealtimes.

Ultimately, the most important thing is to enjoy the holiday and have a wonderful time with your loved ones. Remember weight maintenance is a success, and following my tips above will help you have a good time without overindulging.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-dietitian-approved-festival-foods-for-the-holiday-season#page-5

/0 Comments/by

5 DIETITIAN-APPROVED FOODS FOR HEALTHY BONES AND JOINTS

Sally Shi-po POON (Registered Dietitian)

 

We are using our bones and joints every day for body movements, but they can deteriorate over time. Therefore, it is essential to keep our bones and joints healthy in order to stay active and prevent osteoporosis. The best strategy is to have a balanced diet with adequate intake of calcium, vitamin D, and vitamin C.  Here are five foods to keep your bones and joints in the best shape possible:

 

  1. Milk

Dairy products such as milk, cheese, and yogurt are naturally rich in calcium. A glass of milk contains about 300mg calcium. Healthy eating guidelines recommend skim or semi-skim milk in order to limit the intake of saturated fat. If you have lactose intolerance, you can choose lactose-free milk, soy milk, rice milk, oat milk or almond milk. However, their nutrition profiles are not equal. Only soy milk can provide a similar amount of protein to cow’s milk whereas rice, oat or almond milk provides very little protein.  When you choose milk alternatives, please read the nutrition labels and choose one that is listed “high calcium” and “low sugar/ unsweetened”.

 

  1. Chinese broccoli

Green vegetables such as Chinese broccoli, Chinese cabbage and kale and are moderately high in calcium and vitamin C. Spinach provides calcium, but the absorption is poor because it is also high in oxalic acid. One cup of cooked Chinese broccoli contains 88mg calcium and 24.8mg vitamin C. Our body requires Vitamin C for making collagen, which helps strengthen our bones and cartilage. Fruits and vegetables are the best sources of vitamin C, particularly oranges, grapefruits, red and green peppers, and kiwifruits.

 

  1. Tofu

Tofu can have a high calcium content if calcium sulfate is used for coagulation. The nutrient content of tofu varies widely depending on how it is made. Generally, the firmer the tofu, the higher it is in calcium, protein, and fat. Research found that calcium absorption from calcium-set tofu is comparable to that from cow’s milk.

 

  1. Sardines

A 3-ounce serving of oil-canned sardines contains 325 mg calcium and 164 IU vitamin D. Majority of the calcium is found in their soft, edible bones. Vitamin D helps the body absorb calcium and therefore play a key role in bone health. Sardines are also rich in omega-3 which can reduce inflammation in joints and may help control joint pain and morning stiffness in rheumatoid arthritis. Try to eat oily fish (e.g. salmon, albacore tuna, herring, lake trout, mackerel, and sardines) at least twice a week. Alternatively, consume chia seed, flaxseed, walnuts or canola oil as plant sources of omega-3.

 

  1. Mushrooms

Mushrooms can produce vitamin D when exposed to sunlight, similar to how our skin synthesises the vitamin in response to sun exposure. According to the USDA Food Composition Database, white mushrooms with UV exposure contain 1046 IU of vitamin D per 100g, while those without UV exposure contained just 7 IU. Research found that vitamin D in mushrooms can be boosted by at least 150 IU (over 600 IU in many cases) after 15 minutes of sun exposure. When UV intensity is lower, similar increases can be achieved after 30 to 60 minutes. Might be a good idea to start putting your mushrooms in the sun before consuming them for better bone health

 

Extra tips:

  • Majority of the vitamin D in our body is made when the skin is exposed to sunlight. Generally, 5 to 15 minutes of casual sun exposure two to three times a week during the summer months is sufficient for most people.
  • Maintain a healthy body weight is important as being overweight raises your risk for developing osteoarthritis, and being underweight increases your risk for developing osteoporosis.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-dietitian-approved-foods-for-healthy-bones-and-joints

 

 

/0 Comments/by

5 FOODS TO EAT FOR HEALTHY SKIN

By Sally Shi-Po Poon (Dietitian)

 

Everyone wants glowing and flawless skin. Unfortunately, as we age, extrinsic skin damage develops due to exposure to UV radiation, stress, poor nutrition, alcohol intake and environmental pollution. Although good skin is partially influenced by our genes, having a balanced diet that is packed with antioxidants can help your skin glow and maintain its youthful appearance for as long as possible. Here are my top five favourite “beauty foods”.

 

(1) Guava

Guava is super rich in vitamin C, a crucial antioxidant for wrinkle prevention as it promotes collagen formation and skin regeneration. One guava (55g) contains 125.6mg vitamin C which meets the daily requirement for adults – 75mg for women and 90mg for men. Fruits and vegetables are the best sources of vitamin C, including red and green peppers, raw tomatoes, broccoli, grapefruits, kiwis, strawberries and oranges. The level of vitamin C can be diminished by prolonged storage and cooking because it is water soluble and can be destroyed by heat. Steaming may lessen cooking losses. In general, consuming five varied servings of fruits and vegetables a day can provide adequate amount of vitamin C to meet our daily needs.

 

(2) Salmon

Salmon is an excellent source of omega-3 fatty acids such as EPA and DHA, which help to regulate inflammation, maintain skin moisture and prevent dryness. The American Heart Association recommends eating fish at least two servings a week and each serving is 3.5 ounces cooked. Preferably oily fish like salmon, sardines, herring, mackerel, eel, and albacore tuna.  Vegetarians or individuals who don’t eat fish or seafood can choose flaxseeds, walnuts and canola oil.

 

(3) Germinated brown rice

When brown rice is germinated, its nutrient content is greatly increased, such as GABA (gamma aminobutyric acid), lysine, vitamin E, niacin, magnesium, vitamin B1 and B6, ferulic acid and zinc. All these nutrients contribute to healthy skin due to their antioxidant and skin-protecting properties. Research shows that GABA can improve sleep and its amount in germinated brown rice was found to be ten times more as compared to white rice and two times more than that of brown rice.

 

(4) Seaweed

Edible seaweeds are good sources of dietary fibre, vitamins A and B, iron, zinc, omega-3 fatty acids, and phenolic compounds.  These nutrients have remarkable anti-inflammatory and antioxidant properties. Enjoy seaweeds in moderation such as in noodles, salad, soup or sushi. However, seaweeds are rich in iodine, particularly kelp; and overeating for a prolonged period of time can affect the thyroid function adversely. It is recommended to consume kelp no more than once a week.

 

(5) Turmeric

Turmeric has long been known to have anti-inflammatory, antimicrobial, antioxidant and wound healing properties. The active ingredient in turmeric is curcumin, which works by scavenging free radicals that can damage our skin cells. Fresh or dried turmeric can be added as a spice during cooking; and it goes well with soup, seafood, chicken, rice, lentils, and vegetable dishes. Other herbs and spices such as cloves, oregano, ginger, and cinnamon are also good sources of antioxidants. Whatever you like, the key is to consume a variety.

 

Extra tips for skin health:

  • Drink at least 6 to 8 glasses of fluids daily to keep your skin hydrated.
  • Limit sugar intake – sugar can speed up the signs of skin ageing by producing advanced glycation end products (AGEs). Accumulation of AGEs can affect the structure of the skin, leading to increased stiffness and reduced elasticity.
  • Drink sensibly – drinking too much alcohol can lead to skin dehydration and form wrinkles.
  • Quit smoking – smoking can fasten the ageing process of skin and contribute to wrinkles.
  • Sleep 7 to 9 hours each night to let your skin rest and regenerate.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-eat-for-healthy-skin-1#slide-1

 

/0 Comments/by

DIETICIAN EXPLAINS HOW TO EAT YOUR WAY TO A HEALTHIER BODY

Summer is nearly here, which means most people are now beach body ready. However, for those of you who have left it a bit late to get into shape and live a healthier lifestyle, help is at hand.

One of the most important aspects of leading a healthier life is ensuring you have a healthy, well-balanced diet. And this is where a dietician comes in.

We spoke to registered dietician Sally Poon to find out how people in Hong Kong can eat healthier and how she helps her customers with their diet.

Sally also shared two easy-to-make, healthy dishes.

 

Broccoli soup (Serves 6)

4 cups of chopped broccoli

1 chopped onion

3 cloves garlic, chopped

1 chopped potato

3 cups low-sodium broth or water

1 cup skim milk or unsweetened soy milk

Fat-free natural Greek yogurt to serve (optional)

2 tablespoons olive oil

Salt and pepper to taste

– Heat the oil in large saucepan, add the onion and garlic, cook until soft.

– Stir in potato and broccoli. Add broth, bring to the boil and reduce to a simmer for about 8 minutes until very tender.

– Stir in milk and cook for 2 minutes. Remove from heat.

– Blend the vegetable mixture until smooth.

– Serve soup with a swirl of Greek yogurt. Add salt and pepper to taste.

 

 

Smoothie (serves 2)

1 ripe banana, peeled and chopped

1 small ripe papaya, peeled, seeded and chopped

100g fat-free natural Greek yogurt

1 cup skim milk or unsweetened soy milk

1 tablespoon chia seed or ground flaxseed

– Combine all the ingredients in a blender and blend until smooth. Ready to serve.

 

Source: http://www.igafencu.com/r/video-dietician-explains-eat-way-healthier-body/

/0 Comments/by

10 WAYS TO EAT HEALTHY WHEN DINING OUT

By Sally Shi-Po Poon (Dietitian)

Hong Kong is known for its gluttonous cuisine; there are just so many unhealthy options for dining out. But when you do eat out, are you actually thinking about whether it’s good for your diet too?

Restaurant dishes are often higher in fat, sugar and salt—they’re also served in much larger portions than at home. So, if you’re not careful, dining out regularly can eventually lead to extra pounds.

To help combat this effect, here are some tips on eating healthy when dining out:

1. Choose fish and lean meats
Go with meats that are labelled loin or round—they’re leaner. Avoid fatty meats such as brisket, ribs, rib eye and jowl, and always remove the fat and skin from chicken and other poultry.

2. Go veggie
Substitute beans, eggs, tofu, or textured vegetable protein products for meat. And don’t forget about real vegetables! Always order a plate of salad or boiled vegetables with your meal, or choose dishes that have vegetables in them like stir-fried celery with chicken.

3. Cut back on oil
Limit oil or salt added to dishes, such as table salt, chilli oil, ketchup, oyster sauce, soy sauce, curry sauce and gravy. Substitute salad dressings with vinegar or lemon juice with a small amount of olive oil. Limit the use of creamy dressings and always ask for the dressing on the side.

4. Choose low-fat cooking methods
Steaming, boiling, baking, grilling or stir-frying with small amount of oil are the best ways to go. Also, try to ask the kitchen to use less oil when ordering your dishes.

5. Limit processed foods
Processed foods that are high in fat and/or salt include bacon, ham, sausages, preserved eggs or pickled vegetables, so try to avoid them.

6. Drink more water
Drink water, plain tea or clear broth with your meals. When it comes to cold beverages like lemon tea, milk tea or coffee, ask for less sugar or none at all—or request restaurants to serve the sugar separately.

7. Have fruit for dessert
Fruits have plenty of natural sugars that will still give you a sugar high, without all of the man-made, often chemical ingredients.

8. Eat slowly
Although you might be hungry at first, try not to scarf everything down in one go. Allow at least 20 minutes to finish your meal, and only eat until you are 70 to 80 percent full.

9. Don’t over order
Although it might be tempting, try not to order more than you can eat. When it comes to buffets, try a bit of everything; it’s a nice way to explore without overindulging.

10. Pack it to go
Don’t feel like you have to clean your plate. You can always take the leftovers home, and split your meal into two.

So there you have it—10 practical tips on how to eat healthy when dining out in Hong Kong. Now, there should be no more excuses… right?

Sally’s Nutrition Blog @ Hong Kong Tatler: http://hk.asiatatler.com/wellness/how-to-eat-healthy-when-dining-out

/0 Comments/by