FITANDWELLDAILY Newsletter: August Edition

Welcome to August. This issue  will explore food and dining experiences near and far, healthy happenings in Bangkok and frequently asked questions regarding diets and reasonable strategies for success and long term sustainable lifestyle choices.

I look forward to seeing more success stories this month. Wishing you a happy, healthy and productive August!

seeds and signs


Exploring Singapore:

sing

FITANDWELLDAILY did some traveling this month and explored the lovely Singapore; a combination of clean air and amazing, health inspired restaurants.

This trip to Singapore was eye opening as I explored the Holland Village area of Singapore. On the other side of Holland Avenue is Chip Bee Gardens, a neighborhood that was formerly developed as British military housing in the 1950s and is now bustling with restaurants and a fusion of cultures. This charming little pocket of Singapore did not disappoint as I was very impressed with the restaurant we tried: The Original Sin Mediterranean vegetarian.

The Original Sin restaurant opened in the 90s and started a trend of upscale vegetarian dining when its Australian-Italian owner introduced Singapore to her first Mediterranean vegetarian dining experience in Chip Bee Gardens. I was happy to have stumbled upon this fantastic place as I generally have to be wary of  creams and dressings, but not here…this place was a true gem! When I ordered and expressed my usual plea for dressing on the side, I was told “ We always put the dressing on the side and given a big smile” Not only was this place highly accommodating, and with extra friendly service, but the food was amazing!  While, tempted to order everything on the menu, Here was my choices on this night:

             orig sin 2              coffee aug nl

Needless to say plates were scraped clean without remorse.

In case you are in the area, here is the contact information for this wonderful spot:

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Always time for a workout while on vacation: Gym at the Swissotel Singapore


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Back in Bangkok: Organic and Natural Expo 2014

FITANDWELLDAILY took a trip to the Organic and Natural Expo 2014 at the Queen Sirikit National Convention Centre. The food show in Bangkok held from July 24 through 27 drew a huge crowd and succeeded in proving an opportunity for consumers to learn more about organic products and farming in Thailand. Additionally, it allowed manufacturers to network as the event displayed over 200 booths filled with items touted as healthy from entrepreneurs across the country promoting their natural products and services. Here are some images of things I encountered while walking the show:

Cooking Demonstrations:

food show demo

Countless versions of colorful rice:

rice color     green balls

 And enough garlic to keep the vampires at bay 🙂

garlic

At our last meet up here was a question that inspired me to take a look at a over the counter weight loss remedy: People often ask for quick fixes and though I am against this here are the facts:

Frequently asked questions concerning weight loss:

I was recently asked : Is it ok to take Bios Life Slim? My instinct is always no to this question, but I thought I would demonstrate the reasons why to help others make better decisions: 

This particular product is composed of the following Ingredients: 

Biosphere FiberTM (Guar Gum, Gum Arabic, Locust Bean Gum, Citrus Pectin, Oat Fiber, Maltodextrin, Beta Glucan ), Unicity 7xTM (Proprietary blend of plant derived polysaccharides, Orange Juice powder flavor blend, Citric Acid, Calcium Carbonate), Bios Cardio MatrixTM (Phytosterols, Chrysanthemum, Morifolium, Policosanol), Bios Vitamin ComplexTM (Calcium Carbonate, Vitamin C (ascorbic acid), Chromium, Vitamin A (Beta Carotene), Vitamin E (d-alpha-tocopheryl acetate), Niacinamide, Zinc, Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B12 (cyanocobalamin), Vitamin B2 (Riboflavin), Folic Acid, Vitamin B1 (Thiamin HCI), (Biotin), Orange Juice Powder, Citric Acid, Sucralose. 

The following is information that contributes to the formulation of the product, so you can see where the claims are drawn from. But… does it work? 

The Claim: “Bios Life Slim is a clinically proven dietary supplement formulated to help your body burn fat and support healthy cholesterol levels. Derived from natural ingredients, the proprietary blend in Bios Life Slim is a safe and simple way to encourage weight loss, increase energy, and better control your blood chemistry.Part of a complete approach to health from the inside out, taking Bios Life Slim twice per day helps control the rate your body absorbs the food you eat. Instead of experiencing an energy rush just after eating, the proprietary fiber blend in Bios Life Slim helps spread that energy across several hours – eliminating the need to snack between meals. A diet is something you do to your body; Bios Life Slim is something you do with your body. It doesn’t just assist with weight loss; it helps reduce your appetite and decrease leptin resistance, in addition to helping you maintain healthy triglyceride and cholesterol levels. Many people start seeing results within six weeks, and some start experiencing benefits even sooner. So order Bios Life Slim today and be on your way to improved health.”

Other notes on the package: Bios Life Slim is a dietary supplement and a food. Medication that can be taken with food may be taken with this product. This product contains chromium, which can help maintain healthy blood sugar levels. This is a vegetarian product. This is also a natural product; therefore, color may vary from lot to lot and some ingredients may not dissolve as rapidly as other natural ingredients. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, or prevent any disease. 

If there are not any adverse effects, or reactions, one may be ok taking this product. However, I would not recommend it. As with everything in life exercising moderation is best; a combination of physical activity and eating well is the best formula for success. The trouble with pills and shakes is that your body may become dependent on the chemical interactions, which is why eating whole foods, less sugar and eliminating processed foods is the best approach. Not to mention, taking supplements will not teach you how to eat properly, it will only prolong the dieting cycle. 

As an example, one of the Key ingredients is Guar gum: In a nutshell, the guar gum is used as a fiber filler working with disguised sugar most likely to flavor the product. It is important to read the warnings as well on the package as some people may have adverse reactions. In this case, the shake is made of artificial sweetener Stevia, water, and fiber, so again while not the worst ingredients out there. I see this as a bandaid to weight control and not as a longterm, sustainable solution.

The premise is that it works by increasing fiber intake. My recommendation is to do this naturally with fiber rich foods, such as those listed on the following charts. In my opinion, taking the natural path will allow you to exercise self control and develop a palate for wholesome foods.  Supplementing is generally just an expensive way to temporarily manipulate your system; Instead opt for multi vitamin and fiber rich foods. (Note: These whole sources are also much higher in fiber than the contents of the shake.)

The better choice: Here are some natural and rich sources of fiber found through whole foods:

Beans are truly effective as they are some of the most naturally rich sources of fiber, additionally, they are high in protein, lysine, vitamins, and minerals. 

Beans

Food

Portion Amount of Fiber

Lima beans, cooked

1 cup 14 g
Adzuki beans, cooked 1 cup 17 g
Broad beans (fava), cooked 1 cup 9 g
Broad beans (fava), cooked 1 cup 9 g
Black beans, cooked 1 cup 15 g
Garbanzo beans, cooked 1 cup 12 g
Lentils, cooked 1 cup 16 g
Cranberry beans, cooked 1 cup 16 g
Black turtle soup beans, cooked 1 cup 17 g
Kidney beans, cooked 1 cup 16 g
Navy beans, cooked 1 cup 19 g
White beans, small, cooked 1 cup 19 g
French beans, cooked 1 cup 17 g
Mung beans, cooked 1 cup 15 g
Yellow beans, cooked 1 cup 18 g
Pinto beans, cooked 1 cup 15 g

Berries make great toppings for breakfast cereal, yogurt, salads,or alone as a snack.

Berries
Food Portion Amount of Fiber
Raspberries, raw 1 cup 8 g
Blueberries, raw 1 cup 4 g
Currants (red and white), raw 1 cup 5 g
Strawberries, raw 1 cup 3 g
Boysenberries, frozen 1 cup 7 g
Gooseberries, raw 1 cup 6 g
Loganberries, frozen 1 cup 8 g

Whole grains: One of the easiest ways to up fiber intake is to focus on whole grains. A grain in nature is essentially the entire seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; thus, fiber, protein, and other key nutrients are lost.

Whole grains
Food Portion Amount of Fiber
Amaranth, grain 1/4 cup 6 g
Barley, pearled, cooked 1 cup 6 g
Buckwheat groats, cooked 1 cup 5 g
Popcorn, air popped 3 cups 4 g
Oats (old fashioned), dry 1/2 cup 4 g
Rye flour, dry 1/4 cup 7 g
Millet, cooked 1 cup 2 g
Quinoa, cooked 1 cup 5 g
Teff, grain, dry 1/4 cup 6 g
Triticale, flour, dry 1/4 cup 5 g
Wheat berries, dry 1/4 cup 5 g
Wild rice, cooked 1 cup 3 g
Wheat flour (whole wheat), dry 1/4 cup 4 g
Brown rice, cooked 1 cup 4 g
Bulgur, cooked 1 cup 8 g
Bread (whole wheat), sliced 1 slice 2 g
Crackers, rye wafers 1 ounce 6 g
Spaghetti (whole wheat), cooked 1 cup 6 g

Nuts and Seeds: Go nuts to pack a fiber punch. One ounce of nuts and seeds can provide a hearty contribution to the day’s fiber recommendation, along with a bonus of healthy fats, protein, and phytochemicals. Sprinkling a handful of nuts or seeds over breakfast cereals, yogurt, salads, and desserts is a tasty way to do fiber.

Nuts and Seeds
Food Portion Amount of Fiber
Almonds 1 ounce 4 g
Pistachio nuts 1 ounce 3 g
Cashews 1 ounce 1 g
Peanuts 1 ounce 2 g
Walnuts 1 ounce 2 g
Brazil nuts 1 ounce 2 g
Pinon nuts 1 ounce 12 g
Sunflower seeds 1/4 cup 3 g
Pumpkin seeds 1/2 cup 3 g
Sesame seeds 1/4 cup 4 g
Flaxseed 1 ounce 8 g

Brassica vegetables have been studied for their cancer-protective effects associated with high levels of glucosinolates. The vegetables include: broccoli, cauliflower, kale, cabbage, and brussels sprouts, which are also full of fiber. They can be enjoyed in stir-fries, casseroles, soups, and salads and steamed as a side dish.

vegetables 
Food Portion Amount of Fiber
Kale, cooked 1 cup 3 g
Cauliflower, cooked 1 cup 5 g
Kohlrabi, raw 1 cup 5 g
Savoy cabbage, cooked 1 cup 4 g
Broccoli, cooked 1 cup 5 g
Brussels sprouts, cooked 1 cup 6 g