TRUST YOUR GUT
Maybe the best rule is no rules
You’re halfway through January already — have you stuck to your new year resolutions? I’d bet one of them has to do with eating healthy or working out for your #2021bodygoals. Maybe you chose one of these diets we talked about recently.
Unfortunately, restrictive dieting can breed an unhealthy obsession with your micros and macros, and it increases your chances of binge-eating. We’ve all had that phase where we take a few steps back, and cheat days become cheat weeks.
In its place, dieticians Evelyn Tribole and Elyse Resch proposed a new self-care eating framework supposedly rooted in science in 1995. We know this as intuitive eating.
Trust your gut, literally
There are a few principles to intuitive eating, but at its core, it just urges us to listen to our bodies — eat when you’re hungry. Stop when you’re full.
Intuitive eating rejects diets guided by strict caloric rules. And results suggest it can improve your BMI and possibly your dietary intake, too.
Moderation is key
Unfortunately, this probably doesn’t work for everyone, especially if we’re always hungry or work better with structure (how many meal plan PDFs have you downloaded?)
Additionally, clinical studies point to intuitive eating being more effective for weight maintenance than weight loss. So if you ultimately want or need to cut some kilos, this may not work for you.
We believe it’s okay to look at your calories, but pay more attention to the nutritional content of the food you eat!
If you’d like to learn more, we gotchu! Here’s our article on nutritional advice from a clinical dietitian!
5 Singaporean stories to catch up on
1️⃣ Vaccines adapt and grow too: The Covid-19 vaccines used in Singapore can be quickly modified if it proves ineffective against the virus mutations.
2️⃣ Gotta go my own way: Students in the UK have to make a tough choice to stay or return as the Covid-19 situation there worsens.
3️⃣ The increase in Covid-19 imported cases in Singapore is due to rising global infections, better screening techniques, and loosening border restrictions.
4️⃣ For refunds or returns: Following three confirmed Covid-19 cases at the Crowne Plaza Changi Airport, guests can cancel their bookings, or receive a full refund.
5️⃣ One step forward, two steps back: With bigger crowds expected in phase three, malls may beef up entry restrictions again.
And 5 facts to spice up your life:
1️⃣ We are not the same: Not all identical twins share 100% of the same DNA—a new study finds that they can pick up distinct genetic mutations while in the womb.
2️⃣ Crazy ex things: New research suggests that Covid-19 symptoms can linger for up to six months after recovery.
3️⃣ A walk in a park: Walking in nature appears to help ease your mind compared to walking in an urban environment.
4️⃣ It just comes automatic: Research suggests that you should exercise at the same time every day to lose weight.
5️⃣ Ladies’ fingers and pearls: Australian company Holista CollTech is producing bubble tea pearls made from healthier ingredients—including lentils and ladies’ fingers.
Moist, warm and gross? Covid-19 loves it
Dear spin class enthusiasts: you’re not the only one who likes sweating it out in a class full of energy and flushed faces. Turns out, Covid-19 kinda likes it too.
Researchers identified that their ‘moist and warm’ atmospheres and ‘turbulent’ air flows make them high-risk spaces for transmitting virus droplets.
Home workouts never go out of style
You might expect—with the reopened gyms in Singapore — that the home workouts would simply become passé. Remember those days we were all over Chloe Ting’s 2-week challenges?
But gyms in Singapore gradually reopened, and so returned the crowds.
Yet, some people don’t plan on heading back. Reasons being — they’ve grown to love working out independently, flexibly, and in the comfort of their own homes. No more queueing, rushing to book slots, or being part of the waitlist.
In fact, home gyms and online classes are some of the fitness trends health trainers predict to grow this 2021.
Love it to make it last
If you’re one of those people, we’re rooting for you! But how do you make sure you really clock in those push-ups—especially when the bed is right there?
Psychologists suggest that you find tangible ways to hold yourself accountable, such as checking each date on the calendar you succeed or reporting back to your friends and family. Another option is to make them… fun.
Hear us out — exercise doesn’t have to be all teeth-gritting and smiling through the pain. Sometimes, we just want to be gross and sweaty, with our favourite playlist on loop, in the privacy of our own homes.
Perhaps, home or gym, the best way to keep to your fitness goals is to enjoy what you’re doing.
Weird & Wonderful
- A computer can go into sleep-mode faster than a human going to sleep, but turn on slower than a human waking up.
- Burps are instant replays for flavours.
- That styrofoam cup you used at your friend’s 10th birthday party is still in the landfill.
- Nothing weirder than when you’re falling asleep and you trip yourself awake.
- The problem with going to the dentist is that when they hurt you, you can’t just bite down on your teeth and bear the pain.
PICTURE OF THE DAY
Image of Cheerleader cheering on citizen in Tokyo by Reuters.com
Cheering a nation in emergency
Tokyo is about to enter its second state of emergency within a year—again, thanks, Covid-19. Infections in the country have surged over the past week, breaking its daily caseload record.
In an effort to brighten up her fellow citizens’ days, cheerleader Kumi Asazuma led a team of four to cheer passersby outside the Shimbashi Station.
With cheers like “Let’s go, fight!”, they hope to provide comfort to the nation’s people, amidst the disruption in our lives.
The psychological and social effects of Covid-19 are real. We fear the virus, we grieve the lives lost.
And the little tweaks in order everywhere—the masks, the sanitisers, the zoom meetings — they easily snowball, making us feel lost and helpless.
To make matters worse, even epidemiologists aren’t sure how things will head out. According to them, it will depend on our bodies’ abilities to build a ‘lasting immunity’ to the virus, sensible leadership, and high compliance on our parts to overcome this pandemic.
The one thing that disease modellers can confidently tell us is — Covid-19 is here to stay a bit longer.
And until scientists figure it out, the best we can do is stay positive and safe. Keep the masks on, grab some pom-poms, and cheer the world on.
If the new norm has you feeling rough, try some of our tips to protect your mental health during this pandemic.