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What We Can Learn from Celebrity Diets: Finding Balance Over Extremes

Celebrity diets often create a buzz, inspiring many to follow similar eating habits in pursuit of health or beauty goals. Recently, Gwyneth Paltrow admitted she’s “sick” of the Paleo diet and has started enjoying “a little pasta,” while Victoria Beckham revealed she has eaten the same meal—grilled fish and steamed vegetables—for 25 years. These revelations highlight the risks of extreme or overly rigid eating habits, raising important concerns about balance, nutrition, and mental well-being.

The Risks of Celebrity-Endorsed Diets

While celebrity-endorsed diets may seem appealing, they are often unsustainable and can lead to unintended health consequences.

  • Nutritional Deficiencies: Diets like Paleo exclude grains and legumes, key sources of fibre and B vitamins, risking deficiencies if not replaced. Similarly, Victoria Beckham’s repetitive meal of grilled fish and vegetables lacks variety needed for a healthy gut microbiome—vital for digestion, immunity, and mental health. Limited dietary diversity reduces gut bacteria, causing dysbiosis, which can weaken immunity, disrupt digestion, and impact mental well-being, highlighting the risks of dietary monotony.
  • Unrealistic Standards: Celebrities often have access to personal chefs, nutritionists, and fitness trainers, making their diets impractical for the average person to follow safely.
  • Long-Term Risks: Extreme diets may show short-term results but can lead to fatigue, a slowed metabolism, or even disordered eating behaviours if attempted without professional guidance.

The Obsession with Clean Eating

The clean eating movement, which promotes whole, natural foods, has its merits. However, taken to extremes, it can result in an unhealthy fixation known as orthorexia nervosa. Although not officially classified as an eating disorder, orthorexia shares traits with disordered eating patterns.

  • Social Isolation: Those who are overly strict about eating “clean” may avoid social gatherings or dining out due to a lack of control over food options, leading to feelings of loneliness and anxiety.
  • Mental Health Strain: Strict food rules can create stress and guilt when “imperfect” foods are consumed, fostering a negative relationship with eating.
  • Nutritional Imbalances: Excluding entire food groups in the name of clean eating can lead to deficiencies in essential nutrients such as carbohydrates, healthy fats, or calcium. These nutrients are crucial for overall health, including energy production, hormonal balance, and bone health, particularly for women.

The Psychological Impact of Extreme Diets

Restrictive diets don’t just affect physical health—they can also have significant mental and social consequences.

  • Food as Stress: Extreme dieting can turn food into a source of stress rather than nourishment and joy.
  • Disordered Eating Behaviours: While not always a full-fledged eating disorder, overly rigid eating habits can be a precursor to serious conditions such as anorexia or bulimia.
  • Anti-Social Behaviour: Strict dietary rules can make it difficult to enjoy meals with friends or family, diminishing the social and cultural aspects of eating.

Lessons from Celebrity Diets: The Key to Balance

Rather than idolising extreme or rigid eating habits, we can take away more practical lessons:

  1. Diversity is Vital: A well-rounded diet includes a variety of foods—carbohydrates, proteins, fats, and plenty of fruits and vegetables. Sticking to the same meal every day, as Victoria Beckham does, can deprive the body of the full range of nutrients it needs.
  2. Enjoy Food Without Guilt: Gwyneth Paltrow’s shift towards enjoying pasta reminds us that no food should be completely off-limits. Moderation is more sustainable than strict elimination.
  3. Listen to Your Body: Intuitive eating—paying attention to your hunger and fullness cues—can help you develop a healthier relationship with food, rather than relying on external diet trends.
  4. Food as Connection: Food is not just about fuel; it’s a way to connect with loved ones and savour life. Shared meals enrich our social lives and bring joy to eating.
  5. Professional Guidance is Essential: Consulting a registered dietitian or nutritionist ensures your dietary choices are safe, balanced, and tailored to your unique needs, helping you avoid the pitfalls of generic or celebrity-inspired diets. Additionally, dietary changes should never delay or replace proper medical diagnosis or treatment for underlying health conditions.

Finding the Right Path Forward

While it’s tempting to follow celebrity diets, it’s important to remember that health is personal, not one-size-fits-all. Extreme or restrictive eating habits can harm your physical and mental well-being, and it’s essential to make informed choices. A balanced, varied diet that fits your lifestyle is more sustainable and nourishing than chasing trends. Prioritise what works for your body and focus on building a positive, joyful relationship with food.

 

從名人飲食中學到什麼：追求平衡而非極端

名人飲食經常引發熱議，並激勵許多人模仿他們的飲食習慣，以追求健康或美麗的目標。最近，格溫妮絲·帕特羅（Gwyneth Paltrow）坦言自己已對原始飲食（Paleo Diet）感到「厭倦」，並開始享受「一點義大利麵」；而維多利亞·貝克漢（Victoria Beckham）則透露，她25年來每天只吃同樣的一餐——烤魚和蒸蔬菜。這些揭露突顯了極端或過於僵化的飲食習慣可能帶來的風險，並引發了對平衡、營養及心理健康的重要反思。

名人代言飲食的風險

雖然名人代言的飲食看似吸引人，但它們往往難以持續，並可能帶來無意的健康風險。

  • 營養缺乏：像Paleo這樣的飲食排除了穀物和豆類，這些是纖維和維生素B的重要來源，若未替代可能導致營養缺乏。同樣，維多利亞·貝克漢每天重複食用烤魚和蒸蔬菜，缺乏多樣性，難以維持健康的腸道微生物群——對消化、免疫力和心理健康至關重要。飲食多樣性不足會減少腸道細菌，導致腸道失衡（dysbiosis），進而削弱免疫力、干擾消化並影響心理健康，突顯單一飲食的風險。
  • 不切實際的標準：名人通常擁有專屬的私人廚師、營養師和健身教練，讓他們的飲食對普通人來說難以安全地效仿。
  • 長期風險：極端飲食可能在短期內顯示效果，但若未經專業指導，可能導致疲勞、新陳代謝減慢，甚至引發飲食失調行為。

對潔食的過度追求
潔食運動提倡食用天然、未加工的食品，這一點值得肯定。然而，若走向極端，可能引發一種不健康的執念，被稱為健康食品癡迷症（orthorexia nervosa）。雖然尚未被正式定義為飲食失調，但正食症與飲食失調行為有許多相似之處。

  • 社交孤立：過於嚴格堅持「潔食」的人，可能因無法控制食物選擇而避免參加社交聚會或外出就餐，導致孤獨感和焦慮。
  • 心理壓力：嚴格的飲食規則可能在食用「不完美」食品時引發壓力與內疚，進一步形成負面的飲食關係。
  • 營養不均衡：以潔食為由排除整個食物類別，可能導致關鍵營養素的缺乏，例如碳水化合物、健康脂肪或鈣質。這些營養素對整體健康至關重要，包括能量供應、荷爾蒙平衡以及骨骼健康，尤其是對女性而言。

極端飲食的心理影響

限制性飲食不僅影響身體健康，還可能帶來顯著的心理和社交後果。

  • 食物成為壓力來源：極端飲食會讓食物從滋養和享受的來源變成壓力的來源。
  • 飲食失調行為：雖然不一定發展為全面的飲食失調，但過於僵化的飲食習慣可能是厭食症或暴食症等嚴重病症的前兆。
  • 反社交行為：嚴格的飲食規則可能讓人難以與家人或朋友共同享受用餐，削弱了飲食的社交和文化意義。

從名人飲食中汲取的教訓：關鍵在於平衡

與其崇拜極端或僵化的飲食習慣，我們可以從中汲取更實用的教訓：

  1. 多樣性是關鍵：均衡的飲食應包括多種食物——碳水化合物、蛋白質、脂肪，以及大量的蔬果。像維多利亞·貝克漢那樣每天堅持同一餐，可能會讓身體缺乏全面的營養所需。
  2. 享受食物而不感內疚：格溫妮絲·帕特羅開始享受義大利麵提醒我們，沒有食物應該被完全禁止。適度比嚴格的排除更可持續。
  3. 傾聽身體的需求：直覺式飲食（intuitive eating）——關注飢餓和飽腹感的信號——可以幫助建立更健康的飲食關係，而不是依賴外部的飲食潮流。
  4. 食物作為聯繫的媒介：食物不僅是能量來源，也是與親朋好友聯繫和享受生活的方式。共享餐點豐富了我們的社交生活，帶來了用餐的樂趣。
  5. 專業指導至關重要：諮詢註冊營養師或營養學家，確保您的飲食選擇安全、均衡，並符合您的個人需求，從而避免通用或名人飲食的陷阱。此外，飲食改變絕不應延誤或取代對潛在健康問題的醫學診斷或治療。

尋找正確的飲食之道

雖然跟隨名人飲食的誘惑很大，但請記住，健康是個人化的，並非一刀切。極端或限制性飲食習慣可能會損害您的身體和心理健康，因此做出明智的選擇至關重要。一種均衡、多樣化且符合您生活方式的飲食，比追逐潮流更可持續且有營養。優先考慮適合您身體的方式，並專注於建立積極、愉快的飲食關係。

 

 

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New Year, New Beginnings: Crafting Your Health Goals for 2025

As we step into 2025, it’s the perfect time to prioritise our health and well-being. Rather than sticking to fleeting New Year’s resolutions, let’s focus on crafting meaningful, actionable health goals that can lead to lasting change. Here’s how to invest in your health and set yourself up for success this year.

 

  1. Reflect on Your Journey

Start by reviewing your health journey over the past year. Think about the habits that positively impacted your well-being and those that might have held you back. This reflection is essential for setting informed and realistic goals.

  1. Embrace the SMART Framework

Using the SMART criteria can help you create effective goals:

  • Specific: Clearly define your objectives. Instead of saying, “I want to eat better,” specify, “I will include one serving of vegetables in each meal.”
  • Measurable: Determine how you’ll track your progress. For example, “I will monitor my daily water intake with a water tracker app or a 2-litre bottle and aim to finish it every day.”
  • Achievable: Set realistic targets. If you’re new to exercise, aim for just 20 minutes of walking each day rather than an hour.
  • Relevant: Ensure your goals align with your personal values and lifestyle. Focus on what truly matters to you. For example, “I will practice meal prepping on Sundays to support my goal of eating healthier during the week.”
  • Time-bound: Establish deadlines to keep yourself motivated. For instance, “By June 2025, I will have completed a mindfulness course to manage stress.”
  1. Prioritise Nutrition

This year, make it a priority to incorporate wholesome foods into your diet. Consider meal prepping to simplify healthy eating. Explore seasonal produce and experiment with new recipes that will delight your taste buds. You can find a variety of dietitian-approved recipes online at the following sites:

 

  1. Cultivate Mental Well-being

Remember, health is holistic. Dedicate time to mental wellness through activities like journaling, meditation, or nature walks. Setting aside time for self-care is crucial for maintaining a balanced life.

  1. Build Your Support Network

Share your goals with supportive friends or family members. Consider joining online communities or local groups that align with your health interests for added motivation and accountability.

  1. Monitor Your Progress

Track your achievements, no matter how small. Regular check-ins with a dietitian can enhance your wellness journey. Continuously assess your goals and adjust them as needed. Celebrate milestones to keep your motivation high throughout the year.

 

Investing in your health in 2025 is a journey filled with growth and discovery. By setting thoughtful, actionable goals, you can create a sustainable lifestyle that promotes well-being. Embrace the process, stay adaptable, and remember that every step forward counts.

What health goals are you excited to pursue in 2025? Share your thoughts, and let’s inspire one another to make this year a transformative one for health and wellness!

 

 

新年，新開始：為2025年制定您的健康目標

隨著我們步入2025年，這是優先考慮我們健康的最佳時機。與其堅持那些短暫的農曆新年決心，不如專注於制定有意義、可行的健康目標，從而帶來持久的改變。以下是如何投資於您的健康並為今年的成功做好準備。

 

  1. 回顧您的旅程

首先回顧過去一年您的健康之旅。思考那些對您的健康產生積極影響的習慣，以及那些可能阻礙您前進的因素。這種反思對於制定明智而現實的目標至關重要。

  1. 採用SMART目標原則

使用SMART原則可以幫助您制定有效的目標：

  • 具體：清晰地定義您的目標。例如，與其說「我想吃得更好」，不如具體說「我會在每餐中加入一份蔬菜」。
  • 可衡量：確定您將如何跟踪進展。例如，「我將使用水分跟踪應用程序或2升水瓶來監控每日水攝入量，並目標每天完成」。
  • 可實現：設定現實的目標。如果您剛開始運動，目標每天只需走20分鐘，而不是一小時。
  • 相關：確保您的目標與您的個人價值觀和生活方式相符。專注於對您真正重要的事情。例如，「我將在星期日進行餐前準備，以支持我在一周內更健康飲食的目標」。
  • 有時限：建立截止日期以保持動力。例如，「到2025年6月，我將完成一個管理壓力的正念課程」。
  1. 優先考慮營養

今年，將融入健康食品納入您的飲食作為首要任務。考慮進行餐前準備，以簡化健康飲食。探索時令食物，並嘗試新食譜來激發您的味蕾。您可以在以下網站找到各種營養師推薦的食譜：

 

  1. 培養心理健康

記住，健康是整體的。通過寫日記、冥想或親近自然的散步等活動，專注於心理健康。留出時間進行自我護理對於維持平衡的生活至關重要。

  1. 建立支持網絡

與支持您的朋友或家人分享您的目標。考慮加入與您的健康興趣相符的在線社區或當地團體，以獲得更多的動力和責任感。

  1. 監控您的進展

跟踪您的成就，無論多麼微小。定期與營養師進行檢查可以提升您的健康旅程。持續評估您的目標並根據需要進行調整。慶祝里程碑，以保持整年的動力。

 

在2025年投資於您的健康是一段充滿成長和發現的旅程。通過設定深思熟慮、可行的目標，您可以創造一種可持續的生活方式，促進福祉。擁抱這個過程，保持適應力，並記住，每一步前進都很重要。

您在2025年期待追求哪些健康目標？分享您的想法，讓我們彼此激勵，使今年成為健康的轉變之年！

 

 

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Nourishing the Mind: The Connection Between Nutrition and Mental Health

As we observe World Mental Health Day, it’s essential to recognise how our diet influences our mental well-being. Research consistently shows that what we eat can significantly affect our mood, cognitive function, and overall mental health. This article will delve into the science behind nutrition and mental health, explore specific foods that can enhance our well-being, and provide an easy breakfast recipe to kick-start your day positively.

 

The Science Behind Nutrition and Mood

The brain requires various nutrients to function optimally. Nutrients such as omega-3 fatty acids, vitamins B6, B12, D, and minerals like magnesium and zinc play crucial roles in brain health. For instance, omega-3 fatty acids, found in fish and flaxseeds, are linked to reduced symptoms of depression and anxiety. They support the structure of brain cells and promote communication between neurons.

Similarly, B vitamins are crucial for energy production and the synthesis of neurotransmitters, which regulate mood. A deficiency in these vitamins can lead to symptoms of depression and fatigue. Vitamin D, often referred to as the “sunshine vitamin,” is essential for mood regulation as it influences serotonin levels in the brain.

 

Foods That Boost Mental Health

  1. Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, tuna, sardine and mackerel can improve mood and cognitive function.
  2. Leafy Greens: Spinach and kale are high in folate, which is linked to lower rates of depression.
  3. Nuts and Seeds: These foods are good sources of magnesium, a mineral that plays a crucial role in the synthesis of neurotransmitters such as serotonin, which helps regulate mood and anxiety.
  4. Berries: Blueberries, strawberries, blackberries, and raspberries are rich in antioxidants, particularly flavonoids, which have been linked to reduced symptoms of depression and anxiety.
  5. Whole Grains: Foods like oats and brown rice provide complex carbohydrates that help maintain stable blood sugar levels, contributing to a balanced mood.
  6. Banana: Rich in tryptophan, which acts as a precursor to serotonin, known as the “feel-good” neurotransmitter due to its role in promoting well-being and happiness. Additionally, serotonin helps regulate sleep patterns by influencing the sleep-wake cycle and is a precursor to melatonin, the hormone responsible for controlling sleep.

 

The Role of Gut Health

Recent studies have shown a strong connection between gut health and mental health, often referred to as the gut-brain axis. A healthy gut microbiome can influence mood and cognitive function. Probiotic-rich foods such as yogurt, kefir, natto, kimchi, and sauerkraut can promote a healthy gut environment, potentially reducing anxiety and depression.

 

Mindful Eating Practices

Mindful eating is about being present during meals, focusing on the food, and recognising hunger and satiety cues. This practice can lead to healthier food choices and a more positive relationship with food. Here are some tips for incorporating mindful eating into your daily routine:

  • Eat Without Distractions: Turn off your phone and television during meals.
  • Savour Each Bite: Take time to appreciate the flavours and textures of your food.
  • Listen to Your Body: Pay attention to your hunger signals and eat until you’re satisfied, not stuffed.

 

 

Easy Breakfast Recipe: Happy Smoothie Bowl

This simple and nutritious breakfast is packed with omega-3s, vitamins, and antioxidants to boost your mood and energy levels.

Ingredients:

  • 1 ripe banana
  • 1 cup spinach
  • 1 tablespoon ground flaxseed
  • 1 cup unsweetened plant-based milk (e.g. almond milk, soymilk, oat milk, or rice milk)
  • 1/2 cup mixed berries (e.g. blueberries, strawberries, blackberries, or raspberries)
  • 2 tablespoons nuts (e.g. walnuts or almonds)

 

Instructions:

  1. In a blender, combine the banana, spinach, flaxseeds, and plant-based milk. Blend until smooth.
  2. Pour the mixture into a bowl and top with mixed berries and nuts. Ready to serve.

 

Conclusion

As we celebrate World Mental Health Day, let’s remember the powerful impact of nutrition on our mental health. By incorporating nutrient-rich foods into our diets and practising mindful eating, we can nourish not only our bodies but also our minds. Start your day with a healthy breakfast and take a step towards better mental well-being.

 

 

餵養心靈：營養與心理健康的聯繫

 

在世界心理健康日之際，認識我們的飲食如何影響心理健康至關重要。研究不斷顯示，我們吃的東西會顯著影響我們的情緒、認知功能和整體心理健康。本文將探討營養與心理健康之間的科學聯繫，探索可以增強我們福祉的特定食物，並提供一個簡單的早餐食譜，讓你以積極的方式開始新的一天。

 

營養與情緒背後的科學

大腦需要各種營養素才能最佳運作，奧米加三脂肪酸、維他命B6、B12、D，以及如鎂和鋅等礦物質在大腦健康中扮演著重要角色。例如，魚類和亞麻籽中的奧米加三脂肪酸與減少抑鬱和焦慮的症狀有關。它們支持腦細胞的結構並促進神經元之間的溝通。

同樣，B族維他命對能量產生和神經傳導物質的合成至關重要，這些神經傳導物質調節情緒。這些維他命的缺乏可能導致抑鬱和疲勞的症狀。維他命D，通常被稱為「陽光維他命」，對情緒調節至關重要，因為它影響大腦中的血清素水平。

 

促進心理健康的食物

  1. 油性魚類：如三文魚、吞拿魚、沙甸魚和鯖魚，富含奧米加三脂肪酸，有助改善情緒和認知功能。
  2. 綠葉蔬菜：菠菜和羽衣甘藍富含葉酸，與較低的抑鬱率有關。
  3. 堅果和種子：這些食物是鎂的良好來源，鎂在血清素等神經傳導物質的合成中扮演重要角色，有助調節情緒和焦慮。
  4. 莓果：藍莓、草莓、黑莓和覆盆子富含抗氧化劑，特別是類黃酮，與較少抑鬱和焦慮的症狀有關。
  5. 全穀類：如燕麥和糙米提供複合碳水化合物，有助維持穩定的血糖水平，從而促進情緒平衡。
  6. 香蕉：富含色氨酸，作為血清素的前體，因其促進幸福感和快樂感而被稱為「快樂」神經傳導物質。此外，血清素還幫助調節睡眠模式，通過影響睡眠覺醒週期，並且是調控睡眠的荷爾蒙褪黑素的前體。

 

腸道健康的角色

最近的研究顯示腸道健康與心理健康之間存在著密切的聯繫，這種聯繫被稱為腸腦軸。健康的腸道微生物群可以影響情緒和認知功能。富含益生菌的食物，如乳酪、克菲爾、納豆、泡菜和酸菜，可以促進健康的腸道環境，可能減少焦慮和抑鬱。

 

正念飲食的實踐

正念飲食是指在用餐時保持當下，專注於食物，並認識到飢餓和飽足的信號。這種做法可以導致更健康的食物選擇和更正面的飲食關係。以下是將正念飲食融入日常生活的一些提示：

  • 專心地用餐：在用餐時關掉手機和電視。
  • 細嚐每一口：花時間欣賞食物的味道和質感。
  • 聆聽自己的身體：注意自己的飢餓信號，直到滿足為止，而不是吃得過飽。

 

簡單早餐食譜：快樂燕麥碗

這款簡單而營養的早餐富含奧米加三、維他命和抗氧化劑，有助於提升情緒和能量水平。

材料：

  • 1 隻熟香蕉
  • 1 杯菠菜
  • 1 湯匙亞麻籽粉
  • 1 杯無糖植物奶（如杏仁奶、豆奶、燕麥奶或米奶）
  • 1/2 杯混合莓果（如藍莓、草莓、黑莓或覆盆子）
  • 2湯匙堅果（如合桃或杏仁）

 

做法：

  1. 在攪拌機中，將香蕉、菠菜、亞麻籽和植物奶混合，攪拌至光滑。
  2. 將混合物倒入碗中，並用混合莓果和堅果裝飾，即成。

 

結論

在慶祝世界心理健康日之際，讓我們記住營養對心理健康的重大影響。通過將營養豐富的食物納入我們的飲食中，並實踐正念飲食，我們可以滋養自己的身體，同時也滋養心靈。以健康的早餐開始你的一天，向更好的心理健康邁出一步。

 

 

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Nourishing the Gut for a Healthy Mind: Celebrating World Health Day 2024

On World Health Day 2024, let’s delve into the fascinating world of our gut microbiome and its profound impact on our overall well-being. The gut microbiome, a complex ecosystem of microorganisms residing in our digestive tract, is an integral part of our health that influences everything from our metabolism to our mood. Understanding the gut-brain axis and nurturing our gut health through nutrition can lead to a happier, healthier life.

 

The gut-brain axis is a bidirectional communication network that links the enteric nervous system of the gut with the central nervous system of the brain. This intricate relationship means that our gut health can influence our mental state, earning the gut the nickname “the second brain.” The gut microbiota plays a pivotal role in this axis, producing various neurotransmitters and signalling molecules that can affect brain function and mood.

 

So, how can we support this crucial aspect of our health through diet? Here are some practical tips for fostering a healthy gut microbiome:

  1. Boost Fibre Intake: Incorporate a variety of high-fibre foods like fruits, vegetables, whole grains, nuts, and seeds. These act as prebiotics, feeding the good bacteria in your gut.
  2. Embrace Dietary Diversity: Aim for at least 30 different plant-based foods each week to encourage microbial diversity.
  3. Enjoy Fermented Foods: Include fermented foods like yogurt, kefir, natto, miso, tempeh, sauerkraut, kimchi, and kombucha, which contain probiotics that can help balance your gut flora.
  4. Stay Hydrated: Drinking plenty of water aids digestion and helps maintain the mucosal lining of the intestines.
  5. Limit Processed Foods: Ultra-processed foods that are high in sugar, saturated fat, salt and preservatives can disrupt your gut microbiome. Examples include sausage, frozen ready meals, sugary sodas, instant noodles and candies. Opt for whole, unprocessed ingredients whenever possible.
  6. Practice Mindful Eating: Take the time to chew your food thoroughly, which can aid digestion and absorption of nutrients, benefiting your gut microbiota.

The link between gut health and mental health is supported by numerous studies. For instance, an imbalance in the gut microbiota has been associated with various mental health issues, including anxiety and depression. By nurturing our gut microbiota through diet, we can potentially improve our mental health and resilience to stress.

Now, let’s put these tips into practice with a delicious and nutritious vegan recipe that’s sure to delight your taste buds and your gut bacteria.

Vegan Tofu Stir-Fry

Serves 2

Ingredients:

400g extra firm tofu, diced

2 cloves garlic, minced

1 slice ginger, grated

1 medium carrot, shredded

1 cup snap peas

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 tablespoon sesame oil

1 tablespoon soy sauce

Salt and pepper to taste

 

Instructions:

  1. Heat oil in a large non-stick pan over medium heat. Add tofu and cook until golden brown. Remove from the pan and set aside.
  2. In the same pan, sauté garlic and ginger until slightly softened. Add carrot and stir-fry for about 3 minutes until slightly softened.
  3. Add snap peas and bell peppers. Stir-fry for about 2 minutes.
  4. Return tofu to the pan, toss everything together with soy sauce and heat through.
  5. Season with salt and pepper to your liking. Ready to serve.

*This dish can be served with cooked brown rice or soba noodles*

 

Nutritional Analysis (per serving):

Calories: 251 kcal

Protein: 19g

Total fat: 11g

Total Carbohydrates: 22g

Fibre: 5g

 

This recipe is not only a feast for the eyes with its vibrant colours but also a treat for your gut microbiota, providing a rich source of plant-based proteins and dietary fibre. By incorporating such gut-friendly meals into your diet, you can take a proactive step towards enhancing your gut-brain axis and, consequently, your mental and physical health.

 

滋養腸道，保持健康心態：慶祝 2024 年世界衛生日

在 2024 年世界衛生日，讓我們深入了解腸道微生物組的世界及其對我們整體健康的深遠影響。 腸道微生物組是存在於我們消化道中的複雜微生物生態系統，是我們健康不可或缺的一部分，影響著從新陳代謝到情緒的一切。 了解腸腦軸並透過營養培養腸道健康可以帶來更快樂、更健康的生活。

腸腦軸是一個雙向通訊網絡，將腸道的腸神經系統與大腦的中樞神經系統連接起來。 這種錯綜複雜的關係意味著我們的腸道健康可以影響我們的精神狀態，因此腸道被稱為「第二個大腦」。 腸道微生物群在此軸中發揮關鍵作用，產生各種會影響大腦功能和情緒的神經傳導物質和訊號分子。

那麼，我們如何透過飲食來支持我們健康的這一重要面向呢？ 以下是培養健康腸道微生物組的一些實用技巧：

  1. 增加纖維：加入各種高纖維食物，如水果、蔬菜、全穀類、堅果和種子。 它們充當益生元，為腸道中的有益細菌提供營養。
  2. 膳食多樣化：每週至少吃 30 種不同的植物性食物，以促進微生物多樣性。
  3. 發酵食品：包括乳酪、克菲爾、納豆、味噌、天貝（印尼發酵黃豆餅）、德式酸菜、泡菜和康普茶等發酵食品，它們含有益生菌，有助於平衡腸道菌叢。
  4. 補充水分：喝足夠的水有助於消化並有助於維持腸道黏膜內壁。
  5. 限制加工食品：富含糖、飽和脂肪、鹽和防腐劑的超加工食品會破壞腸道微生物組， 例如香腸、冷凍即食食品、汽水、即食麵和糖果。 盡可能選擇完整的、未加工的食材。
  6. 正念飲食：花時間徹底咀嚼食物，可以幫助消化和吸收營養，有益於腸道微生物群。

 

腸道健康與心理健康之間的關聯得到了許多研究的支持。 例如，腸道微生物群的不平衡與各種心理健康問題有關，包括焦慮和憂鬱。 透過飲食培育腸道微生物群，我們可以改善我們的心理健康和抗壓性。

現在，讓我們將這些技巧付諸實踐，製作美味又營養的純素食譜，以滿足您的味蕾和腸道細菌的需求。

 

純素豆腐炒雜菜

2人份

食材：

400克硬豆腐，切塊

2 瓣大蒜，切碎

1 片生薑，切碎

1 條甘筍，切絲

1 杯豌豆

1 個紅甜椒，切片

1 個黃甜椒，切片

1湯匙芝麻油

1湯匙豉油

鹽和胡椒調味

 

做法：

  1. 易潔鑊用中火加熱油， 加入豆腐塊，煮至金黃色。 從鑊中取出並放在一邊。
  2. 在同一個鑊中，爆香大蒜和薑。加入紅蘿蔔，炒約​​3分鐘至稍微變軟。
  3. 加入豌豆和彩椒，炒約2分鐘。
  4. 將豆腐放回鑊中，加入豉油攪拌，將所有食材炒至熟透。
  5. 依照自己的喜好加鹽和胡椒調味，即成。

*這道菜可配搭糙米或蕎麥麵一併進食*

 

營養分析（每份）：

卡路里：251大卡

蛋白質：19克

總脂肪：11克

總碳水化合物：22克

纖維：5克

 

此食譜不僅顏色鮮豔吸引，還為您的腸道微生物群提供豐富的植物性蛋白質和膳食纖維來源。 透過將此類有益於腸道的飲食納入您的飲食中，以增強您的腸腦軸，從而促進您的身心健康。

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A Wellness Self-care Guide For A Healthier 2024

As we enter the year 2024, prioritising our well-being has become more crucial than ever. Professional recommendations can help embrace a wellness self-care guide. By practising the following five recommendations on a regular basis, we can nurture our physical, mental, and emotional well-being and live a healthier life.

 

  1. Prioritise Physical Health

Taking care of our physical health is fundamental to leading a healthy life. It is recommended to engage in regular exercise for at least 150 minutes per week. You don’t have to do it all at once, it could be 30 minutes a day, 5 days a week. This can include activities such as brisk walking, dancing, cycling, or swimming. Incorporating strength training exercises twice a week is also beneficial for maintaining muscle strength and bone health.

 

  1. Nourish Your Body

Eating a balanced and nutritious diet is essential for overall wellness. Focus on consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and beverages high in added sugars. Stay hydrated by drinking an adequate amount of water throughout the day.

 

  1. Take Care of Your Mental Well-Being

Having good mental health is a state of overall wellbeing.  Practice mindfulness and stress management techniques to reduce anxiety and promote relaxation. Engage in activities that bring you joy, such as hobbies, reading, or spending time with loved ones. Prioritise quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

 

  1. Find a Work-Life Balance

In 2024, strive for a healthy work-life balance. Set boundaries between work and personal life, allowing yourself time to relax, unwind, and engage in activities that bring you happiness. Prioritise self-care activities, such as meditation, yoga, or taking breaks during the workday to recharge.

 

  1. Practise Preventive Care

Regular health check-ups and preventive care are essential for maintaining good health. Schedule routine visits with your healthcare provider, including vaccinations, screenings, and health assessments. Stay updated on latest local medical guidelines and recommendations to ensure you are taking necessary steps to prevent illness and maintain optimal health.

 

As we embark on the year 2024, embracing a wellness self-care guide is essential for living a healthier life. By prioritising physical health, nourishing our bodies, taking care of our mental well-being, finding a work-life balance, and practising preventive care, we can create a foundation for a happier and healthier future. Remember, small changes can make a significant difference in our overall well-being. Here’s to a year filled with wellness and vitality!

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5 Foods To Boost Your Mood Naturally

By Sally Shi-po POON (Registered Dietitian)

What we eat may affect the way we feel. Latest research found that a Mediterranean diet comprising higher intakes of fruit and vegetables, fish and whole grains, was associated with lowered risk of depression in adults. Dietitian Sally Shi-po POON suggests the following foods to help you boost your mood naturally:

 

  1. Germinated brown rice

Germinated brown rice is rich in gamma-aminobutyric acid (GABA) that may help us relax and improve mood.  The amount of GABA in germinated brown rice was found to be 10 times more as compared to milled white rice and two times more than that of brown rice. It is very important to eat regular meals containing carbohydrates to make sure you will have stable amount of glucose in your blood throughout the day. Your brain needs glucose for concentration. Healthy sources of carbohydrates include whole grains, vegetables, fruits, legumes and low fat dairy. Not having enough glucose in the blood makes us feel tired and grumpy.

 

  1. Chicken

Chicken is rich in tryptophan – an amino acid that makes serotonin to boost your mood. More of this may cross to the brain when carbohydrate foods are eaten. Your body will get plenty of tryptophan if you eat a variety of protein-rich foods including meat, poultry, fish, seafood, eggs, dairy products, lentils, legumes, nuts and seeds.

 

  1. Spinach

Spinach is an excellent source of folate, a B vitamin that may help reduce the risk of depression. Asparagus, beef liver, Brussels sprouts, orange, kidney beans, and fortified breakfast cereals are also good sources of folate. Since it is a water-soluble vitamin, it is lost easily during cooking. This can be reduced by steaming or microwaving vegetables instead of boiling.

 

  1. Sardines

Sardines are rich in omega-3 fatty acids, which may help lower the risk of depression. Aim for at least two servings of fish a week, each serving is 3.5 ounce (100g) cooked. Other fish like salmon, mackerel, herring, trout, and albacore tuna are also high in omega-3 fatty acids.

 

  1. Green tea

Green tea contains L-theanine – an amino acid that may help us stay calm and relaxed. At the same time, it works with the caffeine to improve concentration on mental tasks. It is vital to drink adequate fluids throughout the day as research shows that even a minor degree of dehydration can affect your concentration and mood. Aim for 6 to 8 glasses (1.5 to 2 litres) fluid per day: water, low-fat milk, plant-based milk, soups, tea and coffee all count.

 

Keep in mind that tea and coffee contain caffeine and drinking too much can cause health problems such as insomnia, headaches, dehydration, restlessness, and anxiety. Some people are more sensitive to the effects of caffeine than others. Up to 400mg of caffeine a day appears to be safe for most healthy adults, approximately the amount of caffeine in 4 cups of coffee.

 

Alcohol is a diuretic – drinking too much can lead to dehydration and B vitamin deficiencies, and can make you more depressed or anxious! Try to limit your alcohol intake to no more than 2 to 3 drinks on no more than 5 days per week.

 

As a rule, having regular meal patterns in a Mediterranean style will provide all the essential nutrients for both good health and good mood. Bon appétit!

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-naturally-boost-your-mood 

 

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