This article is brought to you by Technogym Malaysia, renowned leader in the fitness industry from Italy. Known for its exceptional quality, innovative technology and high performance, it strives to help people live their best lives through wellness. Through regular exercise, sufficient nutrition, and a positive mental approach to life, Technogym Malaysia continues to champion healthy living even when required to stay indoors. Find out more about Technogym Malaysia here.
We’re all given the same 24 hours in life and we’re all, as Malaysians, stuck in this second lockdown together (albeit to varying degrees depending on which state you’re in). As much as it can be mentally and emotionally exhausting to #StayHome and carry on with our daily responsibilities while abiding with all these SOPs and restrictions, the truth is that there are areas of our life we can take control of to make the best of the situation at hand.
Take it from Nutritional Medicine practitioner and wellness and fitness ambassador Kit Mah, on how the new norm has impacted his lifestyle: “The MCO didn’t really disrupt much of my schedule. In fact, since the first MCO, I have become more productive. I made use of the time from not travelling and being stuck in the jam to actually learn more new qualifications.”
“One thing for certain,” he goes on, “is my working hours are more flexible now and I’m working till even at night without boundaries. However, it’s important to set reminders to stop for the day when the time is up.”
Keeping an optimum sleep schedule is one way he’s staying on top of his health goals; maintaining a diet that’s catered to his standards of a “quality life” is another. Given his expertise and experience in using nutraceuticals, dietary and lifestyle interventions for longevity and healthy aging, we picked his brain on how to maintain a healthy diet as we continue to stay indoors.
Eat according to your needs
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“I think the best approach when it comes to eating is not so much of counting calories but more to eating food that suits our biology and current state of wellbeing. Using biomarkers from blood and urine tests such as blood profile, organ health and hormonal levels is the best indication to know the type of foods that we would need to eat in considering our energy levels and body composition goals.”
If you have this information available to you, start from there and increase or reduce your intake of certain foods as necessary. Otherwise, it may be wise for you to consider a health checkup to understand your dietary needs better.
Choose your carbs wisely
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“We need to remember that not all carbs are the same. Carbs which are refined such as rice, flour and noodles will raise our blood sugar levels, which lowers our immunity and can even lead to other dysfunctions eventually, such as diabetes.
“This is why portion control depending on our activity levels is important. If we are not having an active lifestyle, we can survive without relying on carbs. Instead, substitute the refined starch with starchy vegetables such as sweet potatoes and pumpkins or minimally processed grains such as quinoa, amaranth, kidney beans, chickpeas and lentils.”
Related: 9 healthy food swaps for a cleaner diet you won’t hate
Don’t forget to eat good fats
“[Likewise], not all fats are the same. These days, the oils from the food that we eat outside are all highly detrimental for our health. Some vegetable oils like sunflower oil, corn oil, soybean oil and safflower oil oxidise easily and gets damaged when cooked in high heat or even during the processing of the oils.
“These raise our Omega 6 levels, and to balance them off we need to consume more Omega 3 from food sources are such as mackerel, sardine, cod, wild salmon, anchovies, fish oil, flax seed, flax oil and nuts. I would say Omega 3 supplements where the main ingredients are EPA and DHA are highly recommended for everyone.”
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“Other useful fats like virgin coconut oil help to raise overall metabolism and may also suppress appetite, thus preventing us from overeating. Also, occasionally include avocados [in your diet] as they are rich in monounsaturated fatty acids and turns on our fat burning genes.”
Steer clear of sugary foods; snack on nuts
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“Instead of having ice cream, sweet cakes, chocolates, crackers, cookies and so on, snacks should be replaced with nuts, especially pistachio and almonds. Almonds make an excellent snack to reduce hunger and maintain a constant blood sugar level. In addition, almonds may improve insulin sensitivity and blood sugar regulation when eaten with carbohydrates. Besides almonds, pistachio is recommended as it helps to balance blood sugar when eaten with a high-carbohydrate meal.”
Take note of your reaction to different foods
“One very good way to gauge if certain foods are suitable for you is to gauge how you feel after eating them. Feeling bloated, gassy, nauseated, pain, discomfort, skin outbreaks or brain fog are signs that you may be sensitive to those foods. This may due to several reasons: gluten intolerance, FODMAPS (groups of carbohydrate that cause digestive problem in some people), food allergy and so on. It is advisable to self-observe or seek professional help to determine what types of food source your body is uncomfortable to consume, then develop a dietary plan accordingly.”
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For more information, log on to his official website here. Follow Kit Mah on Instagram @kit_mah for more tips and updates on fitness and nutrition.