Tropicana Magazine Jan-Feb 2018 #116: A Start From The Heart

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HEALTH Eat Your Way To Great Health in 2018 Start the New Year on a clean slate — and plate! WORDS BY SHEREEN KHOO Around this time of the year, New Year’s resolutions are set and many of the most popular resolutions focus on living a healthier lifestyle. Let 2018 be a year where you go further with food. Whether it is to start the day off right with a healthy breakfast or fuelling your body up with optimum nutrition, the foods you choose can make a difference and positively impact the rest of your day. Go back to basics by filling up your plate with the five food groups: Fruits, Vegetables, Grains, Protein and Dairy products. TM | JANUARY/FEBRUARY 2018 84
HEALTH FRUITS Fruits and vegetables fall into various colour categories including red, purple/ blue, orange, green and white. The colour denotes its unique disease fighting phytochemicals. Therefore, the right way to eat them is to select fruits and vegetables from different colour groups. The berry family (blueberries, cranberries, raspberries, strawberries, blackberries) are particularly rich in vitamin C, fibre and also a number of potent antioxidants; therefore they are known to be the star performers of the fruit family. According to the Malaysian Adult Nutrition Survey 2014, six out of 10 Malaysian adults consumed fruits below the recommended two servings per day. This could be due to a lack of awareness of the importance of fruits or perhaps the fact that many fresh fruits have a short shelf life which leads to wastage. Frozen fruits are able to retain nutrients and can also be another option to increase fruit intake. Try incorporating frozen fruits into breakfast smoothies which will boost your nutrient intake first thing in the morning. VEGETABLES Low fruit and vegetable intake in itself is among the top 10 selected risk factors for global mortality. It is alarming to find that the same survey also revealed that 81.7 per cent of Malaysian adults consumed vegetables below the recommended three servings per day. In another survey, it was found that 93.7 per cent of adolescents consumed vegetables below the recommended three servings per day. Find creative ways to increase vegetable intake especially when meals are prepared at home. • Add chopped onions, spring onions, green beans or shredded cabbage into fried noodles. • Serve vegetable based soups such as spinach soup or watercress soup as an appetizer. • Add tomatoes, shredded carrots or capsicums into your pasta dish. • Enhance the flavour of your broth by adding leeks, celery, tomatoes or carrots. • Modify recipes of pies or muffins by adding peas and shredded carrots. • Add cucumbers, lettuce and tomatoes into sandwiches. GRAINS Grains such as rice, noodles, bread and other cereal products provide energy. Choose unrefined or wholegrain cereals (e.g. brown rice, wholemeal bread, wholegrain pasta) for additional benefits of improving gut health, while helping to reduce the risk of chronic diseases. Rice is the staple food in Malaysia, just like in other Asian countries. If rice is preferred at main meals, choosing black rice, red rice or purple rice will increase intake of the antioxidant anthocyanins compared to white or brown rice. Ready to forgo rice and try other alternatives? Swap your rice with quinoa or amaranth for more fibre and protein. Quinoa also serves as a better source of iron and magnesium than brown rice and these minerals help you to build red blood cells and maintain healthy bone tissue. 85 JANUARY/FEBRUARY 2018 | TM
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Vol. #116 January / February 2018 A
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SPECIALISED SERVICE CENTRE EXCLUSIV
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VOLUME #116 TM | JANUARY/FEBRUARY 2
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THE DIARY 19/1 - 20/1 KENNY SEBASTI
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THE SCENE ACE-R YOUR GAME! SUBANG J
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IAN TEMPLE 17 JANUARY/FEBRUARY 2018
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IAN TEMPLE It was interesting to no
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IAN TEMPLE Knit turtleneck, MICHAEL
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NEWS | MOVIES Eastern Cinema Immers
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BEAUFIX APPLIANCES SDN. BHD. (12380
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HOROSCOPE IS 2018 GOING TO THE DOGS
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HOROSCOPE Dragon Not a lucky year f
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Page 37 and 38: HOW TO DECORATE WITH HOLIDAY SOUVEN
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Page 43 and 44: NATURAL SELECTION | THE HOME SUNTOR
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Page 50 and 51: PROPERTY NEWS | NEWS TROPICANA CORP
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Page 56 and 57: THE SWING TEE IN CHINA TM | JANUARY
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Page 63 and 64: NEWS | THE TIME THREE OTHER CHRONOG
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Page 71 and 72: FASHION FEATURE As usual with every
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Page 90 and 91: THE COOKBOOK NobuA BYWORD Nobu has
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Page 100 and 101: THE COOKBOOK Clubhouse Tel: 03-7805
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Page 119 and 120: THE DRIVE THE BMW DRIVING EXPERIENC
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Page 123 and 124: NEWS | THE VACATION YES TO YACHTS G
Page 125 and 126: THE VACATION 48 Hours In HONG KONG
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THE END | KAPALUA NIKKO CITY, BAY J
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Tropicana Magazine Jan-Feb 2018 #116: A Start From The Heart

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