#58 - Challenge Yourself! Say No to Added Sugar

If you are serious about trying to lose weight and live healthy,

I dare you to take up this challenge for 1 month

Obesity is majorly contributed by over consumption of sugar, not fat

Why?

Because we are taking in huge amounts of sugar without realizing it

There are hidden traces of sugar in many foods we eat

Sugars are added to Low-fat foods to make them taste good,

to keep foods cheap and long lasting

Added sugar can have severe harmful effects on metabolism,
promotes inflammation and  building up of visceral fats that is fat that collects in the liver and around the organs,
much worse that fats that build up under the skin

This is why you can't judge that a skinny person is healthy 

Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared
This does not include naturally occurring sugars 

such as those in milk and fruits

Reading the ingredient label on processed foods can help to identify added sugars. 

Names for added sugars on food labels include: 

anhydrous dextrose, brown sugar, confectioner's powdered sugar, corn syrup, corn syrup solids, dextrose, fructose, high-fructose corn syrup (HFCS), honey, invert sugar, lactose, malt syrup, maltose, maple syrup, molasses, nectars (e.g., peach nectar, pear nectar), pancake syrup, raw sugar, sucrose, sugar, white granulated sugar

major food and beverage sources of added sugars for Americans are:

Candy - duh
drinks - commercial coffee/tea, soymilk,
regular soft drinks, energy drinks, and sports drinksbaked food - cakes, cookies, pies, pastries, and donuts

fruit drinks - fruit juices, fruit punchdairy desserts - ice cream flavored yogurtsauces - barbeque, salad, thousand island, mayonnaise, pasta sauce, ketchup

jelly, fruit jams, peanut butter
supposedly healthy foods - energy bar, granola, instant oatmeal, dried fruit

Cold cuts - ham, bacon, smoked salmon, canned tuna

I simply can't list all the benefits of not having added sugar in your diet

but here are a few:

- Healthy Weight Loss, Maintenance

-Better energy levels

-Better complexion

-Improved Moods

-Stronger resistance to viruses

Warning:

At the start you may feel really down and deprived from all your sweet indulgences

HAVE A FRUIT, maybe something really sweet like watermelon

or just freeze an overly ripe papaya ^^

we are blessed in Singapore to have fresh fruits all year round

 But I hope you persevere on, stay on for 1 month

& I ensure you that you will feel the benefits of this new lifestyle

I personally have stayed off added sugar for 3 years, nearly 4

and witnessed this benefits myself

better complexion, energy, rarely ill

Now, regular sweet desserts are too sweet for my taste buds

I no longer crave such foods :)

tried a chocolate cake once and simply couldn't take it 

I would love to hear responses from those who really want this
and are determined enough to complete this challenge 

Till next time, Take care!

Good read: Our Year of No Sugar: One Family’s Grand Adventure

#57: Discipline is self-taught.

Received many inquiries during the past few weeks from readers 

seeking advice on how to be motivated to keep to their 'weight loss' regime.

I sincerely do not mind answering specific questions regarding nutrition and questions alike. 

However they were many generic questions, such as

#1: Asking for a comprehensive daily routine that I do 

Honestly, I have no strict routine.

I simply eat clean and stay active (not necessarily exercise).

No junk food, no sweet drinks, no snacking.

Eating loads of vegetables and lean protein.

Moderate amount of whole grains and healthy fats.

Drinking plenty of water and fruits for snacking.

#2: Asking how I am able to avoid temptation of guilty pleasures,

telling me that they are unable to do so and if there are alternatives.

I love my clean diet and I truly enjoy eating what I do eat.

Weight loss will never be sustained if you can't learn to love your new lifestyle.

Yes you can seek motivation from family and friends, and be inspired by others.

However, if you only rely on that external source of support only, you will never succeed.

Self-Discipline is key and crucial to achieving your goals.

It's an internal support system that is the strongest and never be broken. 

I can never be able to motivate you enough if you do not discipline yourself.

Adapted from Wikipedia: 

Self-discipline is the ability to control one's feelings and overcome one's weaknesses; 

the ability to pursue what one thinks is right despite temptations to abandon it.

Self-discipline and self-control give you power over your life

You can only save yourself from your inner-demons obstructing you in your journey.

I believe this not only applies to losing weight but also, almost every aspect of life.

With Love, Kylie Y.

#56 - Kylie's Eating101: Breakfast

You probably heard it countless times that breakfast is the most important meal of the day

A misconception is that if you skip breakfast, you save calories 

and thus yay weight loss! right? NO.

Firstly, majority tend to eat more later in the day 

and snack on unhealthy snacks in between to make up for missing breakfast

Secondly, by missing breakfast, your metabolism isn't able to function properly

After a long night of sleep, your metabolism has considerably slowed 

and it needs to have food in the stomach to 'wake up'

so by missing breakfast, you're foregoing calories that can be burnt by metabolism

Thirdly, without breakfast means less energy means less moving 

thus foregoing potential calories again

any morning exercise will also be affected 
because you are not performing at your optimal level

so I strongly urge you to have breakfast despite being in a rush or simply not hungry

A recommended breakfast would be about 300-400 calories 

and consisting of both carbs (for energy!) 

AND protein and some healthy fats to help the fullness last longer till lunch.

here are some ideas:

these can all be made the night or a few nights before 

for those who have no time in the morning

#1 oatmeal (original rolled not quickcook not instant)

with low-fat or skim or soy milk

add fruits as toppings to sweeten things up!

and you can vary fruits daily to add some excitement

personally I like berries, little nutritional powerhouses ~35 calories / 100g

and who say oatmeal has to be sweet?

it's a perfect substitute for rice and I even eat it with leftovers from dinner

I buy Quaker's Whole Rolled Oats from NTUC

130 calories for 35g of raw uncooked oats

try to stick with portion sizes approx 5 spoonfuls is good

#2 yoghurt with fruits

stick with unsweetened unflavored yoghurt

#3 EGGS - universal favorite

easy to find nearly everywhere

soft-boil (just skip the dark soy sauce yeah)

hard-boil, poached, scrambled, sunny side up etc. watch the oil

add in some vegetables e.g. mushrooms, tomatoes, spinach...

contrary to popular belief, egg yolks are good for you 

most of the protein in eggs are in the yolks, not forgetting an important nutrient, Choline 

&1 egg only has approx 65 calories try to stick to 2 a day

#4 sweet potatoes - personal favorite 86 cal per 100 gm

steamed approx 30mins  or baked approx 60mins or more

just pierce a fork through to determine if its cooked

if it pierces easily, means its done!

add an egg or drink some milk for protein alongside :)

p.s. invest in a food weighing scale if you are really determined on tracking calories!

I have a cup of black coffee (no sugar no milk) in the morning  daily too just to perk me up

EAT YOUR BREAKFAST

Kylie Y.

#55 - Kylie's Eating101: Basics of Healthy Eating Habits

I'm not sure if you have read this but recently I was featured on 

NTU's and inSing's facebook page

“If you freeze a very ripe papaya, it will taste like ice-cream.” 
NTU business undergrad and pageant winner Kylie Yuen tells HEY!
how she went from being a heavyweight of almost 100kg to a svelte 45kg today. 

Firstly, I wish to correct an unintentional error in the statement posted: 

I'm actually 54kg & I lost 45kg

and I am indeed within the healthy, acceptable BMI range

so I do hope viewers out there don't read too much into the weight issue 

and please always place health as top priority

I indeed feel blessed to be given such an opportunity to share my story to the readers out there

especially to the ones who share the same problems I used to have

I have blogged previously regarding my weight loss journey here:

#4: How I lost 45 kg, from the very beginning...

 There have been many readers sending me emails and asking me in the comments

for tips on how to lose weight and various problems met with your own weight loss journey

I must say that we are all different physically, genetically and thus our body function differently

Some of us gain/lose easily, some of us find it difficult 

and some gains muscle mass at a rate much faster than the average person

Some of us likes exercise, some doesn't

some of us live to eat, some eat to live

We all have our differences so there is no 1 for all miracle solution to solve everyone's problems

and most importantly, ask yourself if you really want to do it?

are you willing to give up whatever is stopping you from achieving your health goals?

if you say yes, then yes, can others help you as well 

Self-Discipline and Perseverance are the key drivers to losing weight

It won't be easy but once you get the hang of it, 

the new habits will become part of you

I'm quite an avid health article reader so I'll try to post as often as I can

about interesting new reads and facts :)

But to start off, here are some basic tips:

#1 - Exercise

Many asked me for my workout regime

Not everyone is a exercise-holic and we should respect that

by forcing yourself to do something you don't enjoy, you wouldn't last long

However this doesn't mean I recommend you to laze around and watch TV

Do still make an effort to walk, move, climb stairs and 'be active' in a sense

Maybe some group sports? I personally prefer badminton, swimming, cycling

Sports which I can do with my peers. Definitely boosts my endurance.

Currently I intend to take up some swing yoga classes 

with my girl friends once summer break starts :)

and for weight loss, it's definitely 80% diet, 10% genes and 10% exercise

so don't force yourself into the gym and plan a hardcore workout routine if it isn't your style

#2 - Eat Clean

i.e. Eating whole foods that are as close to its natural state as possible

vegetables, fruits, meats, seafood, whole grains

with that, I don't mean eating them raw

cooking is definitely fine! steam, boil, stir-fry, bake just not deep frying

Try to eat at home so as to keep track of what goes into your food

however if that is difficult, being Singaporeans, we are lucky to have food courts 

where real food are served affordable compared to the limited fast food outlets in some countries 

whether we make good choices or not is another thing

one suggestion is to reduce carbs and fill up more on vegetables and meats

#3 - Skip the Processed Stuff

avoid the man-made stuff, sugar substitutes, fortified, preservatives, flavorings

limit anything that has unpronounceable words in the ingredients list 

try to avoid 'convenient food' and snacks, sweet drinks

these things wasn't meant to be naturally disintegrated by your body

many researches are showing that these stuff have potential weight gain 

and additive effects, making you wanting to eat them more

such as zero calorie sugar substitutes, supposedly good for weight loss

but studies show otherwise

Making good eating choices not only helps with your weight

but also your mood, energy levels and complexion

Eating clean has improved my attention span, sleeping habits

& my friends compliment me for my glowing complexion

no foundation, just good lighting and eye make up

Your body is a temple so maintain it by eating clean as much as possible

a little treat occasionally isn't disastrous

& when you do decide to treat yourself, don't beat yourself up and give up previous efforts

just go back on track and you'll be fine, trust me :)

On a side track, school is really busy

Summer break starts in May and I really can't wait for it!

will be planning a charity event called Treasure 8 to raise funds for an old folks home

and also, to organize NBS pageant 2014 for the incoming freshmen

in between, I hope to slot in some time for personal holiday trips..vietnam?

p.s. feel free to ask me questions in the comments, I'll try my best 

take care, lots of love: Kylie Y.

#33: 5 Things You Don't Know About Body Fat

Fat is the ultimate three-letter word

especially the kind that you spend so much time watching your diet 

and hitting the gym to keep at bay (or at least to keep off your butt)

But beyond making you look less-than-svelte

fat can have significant physical and emotional implications

1. Fat Comes In Different Colors

More specifically, there are different types of fat that have different hues and functions

white normal fat cells (left) vs brown long-term fat cells (right)

White

what most people think of as fat -- pale and useless

Useless in that it has a low metabolic rate 

so it doesn't help you burn any calories the way muscle does 

and it's the predominant type of fat in the human body

encompassing more than 90 percent of it

In other words, it's a storage unit for extra calories

Brown

Brown fat is darker in color due to a rich blood supply 

and can actually burn calories rather than storing them 

--but only if you're a rat (or other mammal)

certain critters can activate brown fat to burn calories 

and generate heat to keep them warm in winter

Humans, sadly, have so little brown fat that it won't help you burn calories or keep you warm

Beige
Between white and brown in terms of its calorie-burning ability which is actually very exciting.
Why? Because researchers are looking into ways to shift white fat cells
into more metabolically active beige ones via diet and exercise or supplements
In fact, there is preliminary evidence that certain hormones which are activated by exercise
may convert white fat cells into beige ones
as well as some evidence that certain foods such as brown seaweed, licorice root
and hot peppers may have the ability to do this as well
I love spicy food yay!!

2. The Fat On Your Butt Is Healthier Than The Fat On Your Belly

It's probably safe to say that no woman favors the fat on one body part over another

but it's actually safer health-wise to be more of a pear than an apple [body shape]
Belly fat, also known as visceral fat

is much more responsive to the stress hormone cortisol 

compared to the fat on your thighs or butt, so when stress hits hard 

(and you don't find a healthy way to handle it)

any extra calories consumed are more likely to end up around your middle

Belly fat is also much more inflammatory than fat located elsewhere in the body
and can create its own inflammatory chemicals (as a tumor would)
These chemicals travel to the brain and make you hungry and tired
so you're more likely to overeat or eat junk food and not exercise
thus creating a vicious cycle and perpetuating the storage of more belly fat

The good news is that anything that helps you reduce inflammation
helps reduce those signals to the brain!
Food recommended: fish oil (for the Omega 3's) and probiotics
which you can take in pill form or get by eating yogurt with active cultures

3. First You Burn Calories, Second You Burn Fat

The term "fat-burning" is thrown around willy-nilly in fitness circles
but as an expression of weight loss, it's indirect
Before you "burn" fat, you burn calories, whether those calories come from
stored carbohydrates (glycogen and blood sugar) or from stored body fat

The more calories you burn during each workout
the bigger deficit you will create and the more fat you will loseYou can also create a calorie deficit by eating less (:

4. Fat Affects Your Mood

Certainly there is no easier way to ruin your day 

--than seeing you've gone up a few numbers on the scale but having excess fat
-- especially around your belly --
activates that inflammation/cortisol cycle
which studies show may be a factor in serious mood disorders like bipolar disorder

If you're stuck in a stress/eat/gain/stress cycle,however,
you're likely to experience at least a perpetually low mood
even if you don't have an actual clinical condition

To help break the cycle, try eating a square of dark chocolate!
 there is just enough sugar to satisfy a stress-induced craving
but the healthy flavonoids help calm inflammation
Low-fat dairy products like yogurt can have a similar effect
-- the combination of calcium and magnesium can help calm the stress response

5. Even Skinny People Can Have Cellulite

The dreaded c-word is caused by fat trapped under the skin (known as subcutaneous fat)
The overlying skin "dimples" are created by connective tissues
that tie the skin to the underlying muscle, with fat trapped in between like a sandwich
You don't need a lot of fat to cause a dimpling effect, so you can be in great shape
and have low body fat but still have a little pocket of dimpled fat
for example, on your butt or the backs of your thighs.

Building muscle while losing fat (and the fat loss part is key -- you have to have it to lose) can help minimize the appearance of cellulite;
cellulite-specific creams and lotions can also help minimize the look of dimpled skin (though they can't do anything about the trapped fat beneath)

Personal note:

I'ma health freak (if you don't know already), read articles daily, majority on health. 

And just wanna share some stuff I learnt with you guys

Hope you all learnt something new too! :)

Take Care, Kylie.

#31: Foods for a Glowing Complexion!

I have many people asking me what I do/eat/apply to get such great complexion

if there is any secrets or miracle products etc.

my reply is NOOOO

because simply,

"Good Skin is All in What You Eat"

On a typical day, I only do simply cleansing at night when I get home

and apply a lil moisturizer after my morning shower before applying makeup

i think makeup applies much more smoothly this way :)

So how does our diet affect our complexion?

.

.

While a slightly acidic pH level is best externally, the body's internal pH should be mildly alkaline 

Too much acid bombarding your innards can lead to skin sagging and gauntness

Unfortunately, most people eat a diet consisting of 80 percent acid-forming foods and just 20 percent alkaline The ultimate goal here is to aim for a 50-50 balance

FOODS TO EAT:

1. Dark-green leafy veggies like kale and spinach: Nothing neutralizes acid like minerals

2. Citrus fruit: Tasting acidic is very different from being acid-forming. 

Lemons and limes are alkaline producers

sometimes i eat the orange peels raw as well, I feel my skin tighten up the next morning

recommend navel oranges if you want to try eating some...as it's not to everyone's preference

if you're willing to try, please wash it well & eat together with the flesh! 

then it won't taste as bitter!  (:

3. Low glycemic fruit: Nutrient-rich berries and apples top the list

the glycemic index/GI measures how fast the sugar from foods are absorbed into the bloodstream lower the better!!

4. Nuts and seeds: Load up on almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds

Just make sure they're raw, since roasting depletes the healthy omega-3 fatty oils

5. Foods rich in beta-carotene [the thing that give foods that orange colour]

such as Papayas, carrots, pumpkins

ALL MY FAVORITES

I use to eat papayas and pumpkins every single day, no kidding

till i turn slightly yellowish so I reduced my intake :X

another tip: don't just throw away the papaya peels! and no I'm not suggesting you to eat them,

just rub the insides of the skin when you're done with eating the flesh!

the enzymes are good for exfoliation and tightening ^^

6. Essential Fatty Acids [“good fats”  that your body needs for healthy performance]

a must for healthy, youthful skin

controls acne and regulates cell functions i.e. retains water in your cells to keep it buoyant and prevent sagging

found in nuts, seeds [as above], fatty fish [SALMON!!], olive/canola oils

 

FOODS TO AVOID:

1. Soft drinks: A can of soda typically contains 44 to 62 milligrams of phosphoric acid, 

which puts us in acid overload. "Dark ones are the worst"

2. Sugar: These sweet granules feed harmful gut organisms (especially yeast) 

while crowding out good bacteria. They can even alter proteins in our cells, causing a loss of elasticity

3. Meat: Aim to get no more than 15 to 20 percent of your daily calories from animal proteins. 

Plant-based types (like lentils and beans) at least have some alkalizing components.

4. Processed grains: Seventy percent of the acidic foods in our diet are wheat.

Switch to alkalinizing wheat-free whole grains like oatmeal, quinoa and wild rice.

5. Coffee: Though caffeine is pH neutral, coffee can quickly become acidic if it's not fresh

good in limited amounts though :) 

so everyone! let's cheers to a healthier glowy complexion!

and try not to apply too many skincare products [chemicals chemicals D: ] 

onto your delicate skins please!

Love and Take Care!

KYLIE.

#30: How to Lose Weight and Get Healthy - The Crushing Truth

Good Sunday Morning!

waking up today realizing that I don't have to go to work on Monday morning (Y)

so just wanna give some tips on losing weight today
since that's what alot of people have been asking me about! :)
LET'S GO
.
.
Losing weight isn't easy
It requires dedication and effort for a long period of time until you're satisfied with the results All you see on TV about miracle weight loss pills, liquid cleanses & pretty much anything on Dr. Oz, is all crap

When I tell you the secret to weight loss, you'll probably just get annoyed because you know I'm right

1) Don't Procrastinate With Excuses

               "I'll start it Monday."
                                "I'll do it right after my birthday."
                                                   "Well, we do have that wedding, so right at that."

This is all wroooong
If you turn down all of the special fancy food at the beginning, it should be a bit easier the next day when you're just looking through the fridge for breakfast If you turned down wedding cake and fried chicken covered with sauce, I'm positive you'll pass on the slice of cold pizza in the fridge

2) Quit Drinking Alcohol

Alcohol is detrimental to any weight-loss attempt
And depending on your tolerance to it, it's even more detrimental

Studies showed that alcohol consumption often comes hand in hand with junk food
Take the empty alcohol calories plus whatever crap food you find

and you can easily rack up an unhealthy balance

Before your body can go back to burning fat for energy, 

it has to start with all of that alcohol you drank before it can start again

I'm not saying quit altogether, and maybe you can have a glass of wine here or there,
but the more you go without it,
the more you realize your weight-loss progress is working and you're more full of energy,
getting better sleep, and waking up at the crack of dawn ready to start your day

3) High-Protein/Low-Carb

I'm a strong believer in this way of eatingI know there are the haters of this, and people on both sides that are for and against,
but it's hands down the best diet to help you lose weight
It's not just piles of bacon and cheese that you live on
That's insaneThink lean chicken, broccoli, turkey meat, shrimp, etc.
I would cut all of this up, boil/roast/stir-fry it, and it would be what I mostly ate for months
Eating will turn from something you feel bad about doing,
to something that is just a necessity of your day
It's just like putting gas in your car

To better stick on your new way of eating: Go Grocery Shopping!
I always follow my dad to the supermarket on weekends:) 

When shopping, here is some key advice:Don't go down the aisles at the grocery store For this way of eating, everything you need is on the outskirts of the grocery storeIt has the meats and veggies that you need
Maybe head down a spice aisle for stuff to add to so you don't get bored

What I really noticed after being on this type of diet is how it rewires your body's reaction
to the food you are more accustomed to (processed foods, chips, white breads, sugar)

If you go from this diet, and then cheat for a day and order pizza, or eat high-carb food,
your body will almost immediately react to it
Think of walking to a street corner in a brand-new suit or dress,
and then a car driving past and splashing mud and gutter water all over you

That is how you will feel 
Your heart will beat fast, your skin will feel grimy, and you'll feel depressed and tired

This change in your way of eating changes you
I told a friend of mine who went on this diet, not because she wanted to lose weight,
but wanted to compete in a pageant & when she had a cheat day after the pageant
She was shocked at how bad she felt after eating pasta
This diet instills in you the feeling to stay the course
If you mess up, it will further kick your butt back to stay on track

4) Water

Drink a LOT of it
It cleanses your system of toxins through your kidneys, liver, pancreas, lymph nodes, and so on Some people may be different from me, but when I wake up every morning or exercise,
nothing is better than a big glass of waterNothing compares to it, and I mean nothing

Think about being the thirstiest you have ever been
I mean, to the point that swallowing is painful
You slowly walk to a table with two pitchers on it
In one pitcher is ice-cold water with condensation dripping down the side,
and the other is ice-cold lemon sports drink. What do you choose? 

Your body and mind will choose the water. That is what it needs above all else
No drink is better than water, and none ever will be

5) Don't Check Your Scale Daily

Some people have the tendency to weigh themselves every single day of their diet
and end up being distracted by the numbers
You feel like you lost a pound but then you jump on and you gained one
These things happen

It all matters --
the time of the day you weigh yourself, and the fluctuations that your body goes through
Weigh yourself every other week or so, but also notice how you feel
After a few weeks you'll notice your clothes getting looser, you face getting thinner,
and the way your body is changing

This realization, this feeling, is better than any high you can experience
It's that feeling of accomplishment

6) Set Goals and Write a Food Journal

A beginning rock climber doesn't list Mt Everest as the 1st mountain he's going to start climbingIt has to come in steps
If you have to lose 20 pounds, make your first goal five pounds,
then the next goal five pounds, and so on

Writing a food journal helps you keep track of what you ate, and most importantly,
will let you diagnose changes that must be made to overcome the eventual weight-loss plateau
that will hit everyone at some point

Also, write down what your workout routine is
Try not to keep doing the same exercises. Change it up!
Cardio is important, but a variety of free weights and machine exercises are equally important
And the best part of working out is when you finish,
the last thing you want to do is stop by and get a cheeseburger from the local fast-food place

.

.
It's hard to do all this, and failure and setbacks happen
One musn't let distractions get in the way because it becomes a domino effect
When you mess up, and a few months go by, you'll think,
"I would have been healthier and in better shape if I stuck with it."
Well, pretend you just went back in time to where you shouldn't have stopped, and start anew

Take it slow and don't be too harsh on yourself regardless
Kylie.