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Valuablebites

An Accredited Practising Dietitian (APD) striving to help individuals in weight management with only evidence-based science.

Being a dietitian and an ultimate foodie, I am here to help you in managing good health and to teach intuitive eating.

20/12/2022

Having trouble to go to the loo 🚽?
There are lots of reasons behind constipation.
🚽Fibre intake
🚽Water intake
🚽Exercise level
🚽How much food are you getting in
🚽Stress level
The list goes on….
However, if you are doing absolutely everything and you are still finding trouble with going to the toilet..
❗️AND also finding hard to take in some specific foods, you might be experiencing IBS -C constipation

Read above post to see if you experience any of them!

#註冊營養師 #香港營養學 #營養師 #香港註冊營養師 #香港營養 #

22/04/2022

Let’s build a healthy low FODMAP breakfast here❤️

Food choices can be tricky especially with all the marketing tactics! (I’m a sucker for packing so I can relate 🫥)

Check this out to find out what can you swap for a low fodmap breakkie!

⚠️disclaimer
Low FODMAP is only a temporary phase! To identify what are your FODMAP triggers, seek professional help from an accredited practising dietitian ☺️

# #註冊營養師 #香港營養學 #營養師 #香港註冊營養師 #香港營

13/04/2022

Tfw you have a running stomach on Easter show?🎪🎡🎇

Stomach responses can be quite tricky sometimes 🥴 The fear of not having toilets around or knowing what food might trigger responses can be off putting 😣

Often times leading to anxiety, and low quality of life 🥺here are what you can do to ensure you happy stomach whilst going on a trip ❤️

✅Do your homework: research around restaurants around your location and look up meals that are fodmap friendly

✅Be aware of your common triggers and try to avoid it while travelling

✅Personalise your menu option at the restaurant (ie changing pasta to a gluten free option and removing garlic/onion)

✅Be your own chef, sometimes it might just be easier to bring your own meals! You know your body the best so it’s good to have a piece of mind

✅Relax and have fun! Our brain is connected to our gut ❗️sometimes stress and anxiety can make our stomach feels funny 😵‍💫

#營養師 #註冊營養 #香港註冊營養師 #澳洲註冊營養師

07/04/2022

The answer….red* apples
Sorbitol and excess fructose are two of FODMAP groups that might trigger IBS responses for IBS patients

Sorbitol and excess fructose are mainly present in fruits. 🍓🍒🍎

Fruits high in excess fruits are apples, pears, nashi pears, mangoes,cherries, figs, watermelon and dried fruits 🍎🍒🍉🥭

Fruits high in sorbitol include:
Apples,blackberries, peaches, plums 🍑🍎🥹

One of the common food we trial in fodmap diet is apple particularly in red apples as they have both excess fructose and sorbitol!

If you have IBS, but loves apples? Don’t worry, often times you might not have any responses to sorbitol or excess fructose! Seek advice from an IBS dietitian 😊😊

04/04/2022

Have you had any of these symptoms?
Our guts are all unique! IBS symptoms can vary person by person.

Just like there’s no “one size fits all” diet, our strategies to counteract IBS are different even tho you have the same diagnosis as other IBS patients.

IBS SYMPTOMS INCLUDE:
❌Constipation (IBS-C)
❌Diarrhoea (IBS-D)
❌Mixture of both (IBS-C and IBS-D)
❌Incomplete sensation after passing
❌Abdominal pain and distension
❌Reflux and heart burn

If you notice any of these symptoms have been incurring, reach out to a dietitian 👍🏻follow for more info!

#營養師 #註冊營養師

02/04/2022

it takes GUTS to do it 🎉🎊
After having my ibs qualification for about a year.. I’m finally settling my interest in gut health 🥰

There is not a day I get pass by with having clients/friends/family saying there are issues with their gut 🥹

Knowing gut is our “second brain” 🧠 there are more and more exciting researches related to gut and trust me it’s FASCINATING ❤️‍🔥

Irritable Bowel Syndrome (IBS) affects around 11% of the population globally🤯🤯 IBS should not be neglected or untreated ⚠️

This topic has been new to me, and not until I have studied the course, and to have consulted patients, I’ve grown an interest in understanding our gut microbiome 🦠

I have a gut feeling (sorry, just had to lol) that this is going to be great 🥰 follow along my journey into knowing what our gut can bring 😉
# # #

10/03/2022

Before I knew what joy brings 💕

When patients/clients bring out all the fun times and I said I can relate, I mean I could really relate 😂

I used to go parties, and drank until there’s no tmr back in my high school-bachelor days🥺😢. I’ve always wanted to practice in health, but I guess uni has led me the wrong way with all fun adventures🤡✨

Nonetheless, I’m glad that I had such a journey which led me back to health🌱I’m beyond grateful to be able to build my small business, and to educate patients with all my knowledge.
I’m grateful I can truly understand what my patients are going through, and to discover changes that are realistic for them 😚

I’d never want to change what I’m doing and that’s when I knew this is what dreams are made of 😚☁️

#營養師 #註冊營養 #香港註冊營養師 #澳洲註冊營養師

01/02/2022

GUNG HEY FAT CHOIII🧧🎊🎉
It’s the time of the year where we gather around and celebrate the lunar new year with friends and family 😙

In CNY, we prepare 全盒(tray of togetherness) to symbolise fortune and togetherness. Back in the days when there were no lollies or chocolate, they’d prepare lots of candied fruits/veggies 🍇🍐🥥SWIPE TO SEE 🔜

Apart from that, we’d have lots of traditional dishes made from our family 👩🏻‍🍳Food connects people, and I’d never trade these moments with anything 💘

In this year, may your year be filled with fortune and good health🥰 Value your body and enjoy your bites 🥠😚

祝大家身體健康，龍馬精神！新一年，大家都開開心心❤️新年飯局數之不盡，除咗要顧及體重健康,其實心態都好重要架! 雖然大時大節係比較難控制飲食,但食飯時同朋友同家人相處時間,對心理都有好大作用架😆 過完年後拉上補下,做飯多小小運動就no problem la 👌🏻😚
#營養師 #註冊營養師 #增肌減脂 #卡路里 #熱量 #能量 #香港營養師
#新年 #新年快樂

21/01/2022

I struggle to get my water down while I’m working..
I have been reminding myself to drink up whenever I sit on my desk 💧but at times, when you’re so busy, beverage would be the last thing you can think of 😵‍💫

when we consider “fluid”, it is often considered as water only. But it is not the case! Having an adequate fluid intake is important, esp in summer ☀️🏝times.

You can add in your fluid intake by doing these.
- Having infused tea 🍹
- Coconut water for giving you all electrolytes
- Icy popsicles (fruits/yoghurt)
- Soup 🍲

Water should always be your main drink! But at times, I love mixing tonic water with infused tea from 🥰

# #註冊營養師 #香港營養學 #營養師 #香港註冊營養師 #香港營養師 #減肥 #增肌減重 #卡路里

07/01/2022

So I did something to my hair😙 The new year new me energy is up to roof 🤣

It was such a roller coaster year for me in 2021, moving houses, landing a new job, getting a car 🤯🤯 transitioning from a new grad to a working adult (also haven’t seen my parents for 2 years, doing everything alone has been extra hard 😢) but I’m glad I got there in the end! ❤️

Thank you for all the support along the way, my friends, families and my mentor ☺️

As the world is emerging to a new era where health and wellness seem to be the focus of it all. In 2022, I hope to bring you guys to a new journey where you can combine both evidence based health knowledge and your daily habits into your ritual routine ✨

There’s no textbook answer to a good diet, but I hope I can share as much up-to-date health advice to my audience 🤘🏻🤘🏻bring it on 2022! Im excited to see how much we can grow this year ❤️

23/12/2021

2 sleeps until Christmas 🎄🎅🏻❤️
Christmas has always been my faveeeeee occasion across the year❤️ not only we get lots of pressies and good food, this is the time when we all sit down from our busy schedule and enjoy some quality time with friends and families 🥰

It is important to know food should be enjoyed not to be avoided! 💕it doesn’t hurt to have a small piece of fruit cake or mince pie 🥧 if it gives you joy!

Be sure you stay hydrated especially you’re in aus for a hot Christmas (well it’s gonna rain the whole time but ok lol) 🥵☀️🎄🇦🇺

I wish everyone a happy and joyous Christmas and a Happy New Year🎄❤️ stay well x

#
# #註冊營養師 #營養師 #香港註冊營養師 #香港營養師

23/11/2021

Are they the potential post- pandemic super food? 😯😯

It’s interesting every decade, there’s more researches/ new findings about food 😯😯 And it’s just fascinating to hear all the scientific evidence behind all the suggested foods!

You can see although they are from different food groups but they share a few similarities!
1. They’re all whole form of foods (no pills/ powder/ supplements 🙂)
2. All full of antioxidants ✨
3. Rich in healthy fats ✨

As you can see, this decade we are largely confusing on gut health, educating the right types of fats instead of pure low fat, advocating having a rainbow colour of fruit and vegetables ✅😎

We know fruits and veggies have always been good, but it’s time for us to understand health better by incorporating a holistic lifestyle approach!

Have you saved this post to include some of these amazing foods on ur grocery list?😍

Reference: Pandemic Plates: Nutrition Experts Reveal Top Consumer Diet Changes Due to COVID-19 -Ninth Annual Survey of Dietitians Predicts 2021 Food Choices Will Support Immunity, Value & Comfort

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