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Fruits and vegetables: At least five ½ cup servings Calcium: 1,000mg or 1,200mg if over 50 Fibre: 21g to 38g Protein: 0.8g to 1.5g of high-quality protein per kilogram (2.2lb) of body weight Saturated fat: No more than 16g Trans fats: No more than 2g Sugar: Keep calories from added sugars under 100 (24g or 6 teaspoons) for women and under 150 (36g or 9 teaspoons) for men Sodium: No more than 1,500 to 2,300 mg (one teaspoon of salt)

One of the easiest ways to boost your weight loss is to curb your alcohol intake. Not only do alcoholic drinks contain calories, they also tend to increase your appetite and reduce your will-power: a very diet-unfriendly combination! Even if your social life doesn’t revolve around bars and clubs, don’t assume it’ll be easy for you to drink less: that post-work glass of wine, or the beers on a lazy Sunday afternoon, can be just as hard to give up. But if your weight loss has slowed recently, cutting down on the booze could be just what you need. After-all,...

Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fibre per day for optimal health. Many of us aren’t eating half that amount. In general, the more natural and unprocessed the food, the higher it is in fibre. Good sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits,...

1/ FLAVOUR Research shows that eating satisfaction is derived from the flavour intensity and visual impact of a meal, not necessarily the amount served. Kick your food up a notch with spices, which add flavour without the calories. Cornell University research.   2/ DAIRY “Cutting back on the amount of dairy you eat can signal your body to make more fat cells. When you don’t have enough calcium in your body it tries to hold onto what’s there. This triggers the release of a compound called Calcitriol, which increase the production of fat cells”. A study in The American Journal...

5 Key Summer Treatments Summer is already here and we all want to feel and look our best. Whilst we’re advocates of following a healthy lifestyle throughout the year to avoid crash diets and last-minute fitness regimes, we do believe in stepping up our wellness game before summer to feel good in our skin. Aside from following a healthy diet and exercising regularly, the wellness experts at SHA Wellness Clinic recommend complementing a balanced and healthy lifestyle with specialised treatments that tighten the skin, as well as reduce cellulite, accumulated fat and target problem areas. Specialised treatments are especially recommended...