About The Author: 
Nicola is a qualified Dietitian from the UK and has many years of experience. She is a registered dietitian with the Health Professions Council (HPC) UK and a member of the Singapore Nutrition and Dietetics Association (SNDA) and the British Dietetic Association (BDA). Nicola is passionate about food and nutrition and has experience in individual consultations and group coaching. Nicola is particularly interested in the area of weight management and has worked within this area in the UK and in Singapore.
Nicola is writing a nutrition newsletter every month with lots of helpful diet tips, restaurant reviews and healthy food choices for Singapore.
Nicola can be contacted at nicola@nutri-style.com
Chinese New Year
No sooner are we done and dusted with one round of celebrations and festivities, then Singapore provides us with another. Chinese New Year will fall on January 26th and 27th this year when the year of the Ox will be celebrated. There are two public holidays for Chinese New Year in Singapore but the holiday officially lasts for 15 days. That's a lot of time to indulge in all the festive treats that the shops are filled with.
Food is closely associated with Chinese New Year as with many festivals around the globe,. Many foods are highly symbolic and auspicious dishes vary depending on the (region and dialect) of China a person originates from.
- Pork is usually the most popular meat which can be stewed or roasted
- Prawns, representing laughter and joy, are also popular.
- Abalone (large, edible sea snails) are bought canned and seen as a delicacy
- Spring rolls represent prosperity
Yu sheng, raw fish salad, is a Cantonese speciality which is popular in Singapore. It consists of raw fish and a variety of raw, sliced vegetables are served with sweet and spicy sauces. This is actually a very healthy dish. And as with Christmas in the Western World, it is not the main festive dishes which can lead to a loosening of your belt but all the snacks and treats that are consumed between meals.
Bak kwa (deep fried pork) -1 slice = 370 calories, 26g fat.
Pineapple tarts - 2 pieces = 105 calories, 7g fat.
Kuih Kapit (Love Letters or New Year cookies) - 2 pieces = 56 calories.
How to enjoy without going overboard
- Limit yourself to one or two snacks.
- Snack on mandarin oranges which are abundant at this time of year and are very healthy.
- Avoid fizzy and sweetened drinks, choose Chinese tea instead.
- Select steamed fish and vegetable dishes rather than roast meats.
- Enjoy the first 2 days of Chinese New Year but not the whole 15!
Food and flu
The old saying to feed a cold and starve a fever may no longe hold true. US researchers have shown that dieting could impair your ability to fight the influenza virus.
The research conducted by Michigan State University and reported by the BBC is particularly relevant for the UK where flu cases are at a nine year high coinciding with the particularly cold weather currently being experienced across northern Europe. The work, which was carried out on mice, showed that even when vitamin and mineral intakes where adequate but calories were restricted it took their bodies longer to recover.
This may not be of so much concern in Singapore where the year-round summer climate means that usually there are no peaks in flu cases. However it is an indication that if you are ill, particularly from a viral infection, that it may not be the best time to start a diet!
New Year Nutrition Workshop
Thursday 22nd January
9am - 12pm
We are what we eat so why not make 2009 the year to improve your health and well being and reach your optimal nutritional status?
The ideal diet varies from person to person and will change throughout your life. Nutri-Style has a brand new dietary analysis package which will show you, in detail, if you are meeting your daily requirements not only for energy but also for vitamins and minerals.
You will receive a personalised report which will highlight any deficiencies or areas for concern and provide you with tips on how you can modify your diet to correct them. Please follow the link below to see an example of a report.
PersonalisedDietaryReport
For more details on the workshop, please contact Nicola@nutri-style.com
New Year's Resolutions
How many people have made New Year's resolutions this year? And how many have already been broken. January 1st seems like an ideal time to turn over a new leaf but the mistake that many people make (including myself) is to make the resolution too vague and unspecific such as 'to eat less' or 'to exercise more' Resolutions are far more likely to work if they are realistic and achievable so instead of telling you what to promise, I thought I would tell you diet resolutions not to make this month!
I'm never going to snack between meals again !
Snacks can be part of a healthy diet, it just depends on what you choose and how much of it that you have. Snacking can actually help if you are trying to lose weight. Select things which are low in glycaemic index such as fruit, nuts, yoghurts and oat biscuits.
I am going to go to the gym EVERY day!
It is really good to commit to improving your fitness but be realistic, how long can you keep up that schedule? Aim for three seesions per week to begin with and enjoy it. Exercise does not have to involve the gym; swimming, walking and playing golf or tennis all count. Think about what you enjoy.
I'll cut out all fat from my diet!
This is not only almost impossible but also unhealthy. We need certain amounts of fat in our diets to survive. They perform vital functions and act as a carrier for fat soluble vitamins A, D, E and K. It is much better to eat the right fats. Cut back on foods containing saturated fats and replace them with unsaturated fats from oily fish, nuts and olive oil.
I am going to lose 10kg in a month!
Crash dieting will shift the kg in the short term but the weight loss will not be sustainable as a lot of weight will be lost as water. It has been shown that the quicker weight is lost the quicker it goes back on. Aim for 0.5kg per week.
Information from WeightWatchers UK.
If you feel you would like to change your eating habits for good and find a new healthier and more energised you, Nutri- Style offers nutritional analysis and weight management programs.
http://www.nutri-style.com
Back for 2009 - Weight Management Group
Is 2009 the year to lose some excess weight? Have you have successfully lost weight in the past and need some motivation to get back on the wagon? Join the weight management group to learn more about a healthy diet in a social and supportive environment.
Nutri-Style's Weight Management Group offers a weekly meet-up where your weight will be monitored and you can learn about different nutrition topics. It provides a social network of like-minded people who know and understand the joys (and perils) of living in Singapore and trying to lose weight.
The sessions are run by a qualified dietitian and are suitable for both men and women who have previously followed a weight loss plan.
Cost: $15 per session or $140 for 10 sessions
Date: Monday evenings at 7pm
For more details on the group or if you are interested in a daytime class, please contact Nicola@nutri-style.com
Nutrition services at Nutri-Style
2009 New Year Diet Blitz!
In addition to Nutri-Style's range of nutrition services, for a limited period only we are offering a New Year Diet Blitz to kick start your 2009. This program is suited for individuals or for couples and will comprise of 4 sessions over 4 weeks:
- A nutritional assessment will calculate your dietary requirements
- You will learn how to lose weight sensibly and sustainably
- Individual dietary concerns are highlighted and addressed
- Discover what to eat and what not to eat!
This offer will run for a limited time during January and February 2009.
The cost will be $500 which includes a printed assessment and support between appointments.
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