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Showing posts from December, 2019

So long 2019, Hello 2020!

As we ring in the new year, we look back at a fruitful year at MyDoc.
Here is a snapshot of how our 2019 looked like.

Thank you to all our amazing supporters, we look forward to seeing you in 2020.
Happy New Year and may you welcome the new decade in good health!



MyDoc Tuesday Tips: Staying healthy with Christmas Carols

It's the most wonderful time of the year! It's the season to be jolly! It's time to deck the halls with boughs of holly!

Let's look at some Christmas songs and carols for inspirations to stay healthy!


Dashing through the snow


Be active throughout the holidays. Spend 30 minutes to an hour a day brisk walking, running, swimming, skiing, or playing your favourite sport such as squash, tennis or football. Enjoy the energy boost you experience with the release of happy hormones while exercising.

I don't want a lot for Christmas

Enjoy the delicacies of Christmas in the right portion size! Don't let Christmas be your cheat meal – instead, let it be your treat meal where you savour and relish every bite of your favourite foods. Rather than binge eating, choose smart portion sizing! Make a plan, choose the foods you want to enjoy and skip all the foods that are not a must have.

You better watch out! You better not cry! You better not pout!

Weigh yourself every day to keep a ch…

MyDoc Tuesday Tips: Every mountain top is within reach if you just keep climbing- Barry Finlay

Mountaineering and trekking are the extreme altitude sports that have gained more exposure and acceptance with an increasing number of people choosing it as a passion or hobby. Fuelling for the climb must begin long before the actual day you start climbing, to guarantee the highest chance of a successful climb without any injuries and loss of toes, fingers or extremities. 


A few key areas to focus on are:

A balanced diet: Carbohydrates are essential for their protein-sparing action and easy conversion to glucose. Choose a combination of complex and simple carbohydrates at regular intervals throughout the day. Proteins are key for growth and repair of tissues. Eat a variety of protein sources such as egg, chicken, fish, beans, tofu, milk products, etc. 

Hydration: According to UIAA, dehydration can be caused due to insufficient water intake, sweat or diarrhoea. At sea level, a 2-5% loss in body weight due to water / fluid loss will lead to symptoms such as headache, fatigue, excessive swe…

MyDoc Tuesday Tips: Why nutritionists are crazy about nuts?

Mounting evidence suggests that eating nuts and seeds daily can lower your risk of diabetes and heart disease and may even lengthen your lifeNuts are dry, single-seeded fruits which are nutritionally dense. They are a powerhouse of nutrients as they are rich in calories, protein, fat, fibre, vitamins and minerals. The different tree nuts that you can incorporate into your diet are walnuts, almonds, brazil nuts, pistachios, pecan, macadamia, cashews, pine nuts and many more. 



Some nuts are a good source of vitamins and minerals, e.g. vitamin E, selenium, B vitamins, magnesium etc. Nuts are an important source of protein for vegetarian and vegan diets. In addition to protein, nuts are a source of fibre and unsaturated fats – monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) and low in saturated fats (SFA). Both MUFA and PUFA are cardioprotective as they are rich in omega 3 fatty acids. Research shows that omega 3 fatty acid consumption along with a guided weight loss plan hel…