• 14Jul

    After my diagnosis of PCOS with unexplained weight gain some 18 years back, I did an extensive research on PCOS. I learned that PCOS is an insulin resistance disorder. Losing weight with PCOS is extremely difficult for some patients. With exercise 365 a day and following a high-protein-low-carb diet, I was able to bring my weight down, though it was an arduous journey.  I was reluctant to go on Metformin, a medication to treat PCOS. I diligently wrote down what I could eat and how much carb every food item that I ate weighed. I limited my carb intake to 100gm a day, which meant that I had to cut out rice, noodles and white flour products from my diet. My main meals consisted of a lot of meat, eggs and vegetables. I got my carb mainly from fruits and the occasional sinful indulgence on cakes and ice-creams. Even my choice of fruits were limited to guava, green apples, lemons and grapefruits.

    Protein is the single most important nutrient for weight loss and a better looking body.

    A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (123).

    Protein can help you lose weight and belly fat, and it works via several different mechanisms.

    Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
    You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.

    Blue Denim Jeans

    Your weight is actively regulated by your brain, particularly an area called the hypothalamus.

    In order for your brain to determine when and how much to eat, it processes multiple different types of information.

    Some of the most important signals to the brain are hormones that change in response to feeding.

    A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin (678910).

    By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.

    This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

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    Protein Makes You Burn More Calories (Increases “Calories Out”)

    Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.  It makes you burn more calories around the clock, including during sleep.

    A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day (141516).

    This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day (12).

    By making you burn more calories, high protein diets have a “metabolic advantage” over diets that are lower in protein.

    The Best Protein Sources

    Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:

    • Lean meats
    • Seafood
    • Beans
    • Soy (only non-GMO)
    • Low-fat dairy
    • Eggs
    • Nuts and seeds

    If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.

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  • 02Jul

    Do you always break out on your chin? Or maybe acne always seems to crop up on your cheeks or your T-zone.  There are reasons you might be breaking out in one particular area over another.

    I hardly ever had acne or pimples in my teenage years right until now.  Every once in a while, a pimple will pop out on my chin.  When I kept having acne only on my chin some 18 years back when I was in my late 20s with my weight shooting up from 43kg to 48kg in just two months, I knew it was a red flag.  An ultrasound scan by my Ob & Gyn revealed that I had PCOS, a hormonal imbalance disorder.

    Hormones, diet, poor hygiene, stress, or an underlying issue with an internal organ are all factors that could trigger breakouts in a particular spot. Great skin often starts from the inside-out. One of the places through which your body rids itself of toxins, illness, and stresses is its largest organ — the skin.

    The method of using the location of acne to inform treatment and prevention is called face mapping.  Face mapping is a great place to start with finding the possible causes and solutions of those pesky breakouts on your forehead, cheeks, chin and T-Zone.

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    Forehead
    If you frequently wear hats, the friction from the fabric could be to blame.  The acne may also be a result of using heavy hair-care products like conditioners or leave-in treatments that can clog pores around the hairline

    Quick Fixes to Get Rid of Your Forehead Acne

    Another possible culprit here is stress. If you have exams coming up or rushing to complete for a project, for example, it might be a good idea to incorporate acne treatments like salicylic acid into your routine to help control potential breakouts.  I love using Melaleuca pure essential oil (Tea Tree oil) to control and treat breakout on my chin.

    Also, to avoid making things worse, lay off the chips and candy.  Your forehead is linked to your digestive system. Reducing the amount of fat in your diet and stepping up your water intake could help.

    Nose
    Your nose is linked to your heart and cutting back on meat and spicy foods could reduce breakouts here.  You could swap spicy foods with foods with “good fats” like nuts, avocados, fish, or flaxseed.  Also, since this area is chock full of dilated pores, check that your makeup is not past its expiration date or does not contain pore-clogging ingredients.

    In Between the Brows
    This is the zone where food allergies show up first.  Lactose intolerance is a possible factor as is a diet rich in foods that are difficult to digest like fast food.

    Cheeks
    When did you last clean your phone or makeup brushes? If you’re experiencing breakouts in this area, it might be time to give them all a good cleanse.

    Because this area also corresponds with your respiratory system, smoking cigarettes is a definite no-no (for many more reasons than just pimples, too).

    T-Zone
    If you’re getting breakouts in the T-zone area, think oil and stress. A large-scale study of 160 male high school students in Singapore found that high stress doesn’t have an effect on oil production, but it can make acne more serious.

    Another study, published in the same nonprofit journal Acta Dermato, found that people who woke up tired were more likely to have acne as well.  So, it sounds like stress and sleep start a vicious cycle with acne. If you notice a pattern, try to practise good sleeping habits.  That is why you often hear women stress that they need their beauty sleep to get beautiful flawless skin and to feel good.

    Chin and Jawline
    This could be a sign that acne is due to a hormonal imbalance. Birth control or spironolactone (which decreases testosterone levels) are both effective treatment options.  While hormonal changes can be unavoidable, you can decrease the effect by getting adequate sleep, drinking enough water, eating leafy veggies, and keeping skin squeaky clean.  Stay off stress too.

    The Ears
    Because this area is associated with the kidneys, breakouts here could be a direct result of dehydration.  Drink lots of water and avoid carbonated and caffeinated beverages.

    Here are some ways to keep pimples away:

    • To help prevent the oil buildup that can lead to acne, wash your face once or twice a day with warm water and a mild soap or cleanser.
    • Don’t scrub your face. Scrubbing can actually make acne worse by irritating the skin. Wash gently, using your hands instead of a washcloth.
    • If you wear makeup, moisturizer, or sunscreen, make sure they are “oil-free,” “noncomedogenic,” or “nonacnegenic.”
    • When you wash your face, take the time to remove all of your makeup.

    • If you use hair sprays or gels, try to keep them away from your face because they can clog pores.
    • If you have long hair, keep it away from your face and wash it regularly to reduce oil.
    • Baseball caps and other hats can cause pimples along the hairline. Avoid them if you think they are making your acne worse.
    • Wash your face after you’ve been exercising and sweating a lot.
    • Try not to touch your face.
    • Don’t pick, squeeze, or pop pimples.
    • Eat lots of fresh fruits and vegetables
    • Drink at least 8 glasses of water each day
    • Try to get at least 7-8 hours of sleep each day
    • Exercise and sweat it out to remove toxins from your body
    • Lastly, try to stave off stress from consuming you
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About Me

I am a WFHM with 3 beautiful girls - Alycia, Sherilyn and Cassandra. I quit the job that I love to stay home with my 3 angels as that's what I've always wanted to do. I am a health freak, fitness freak and a clean freak too. I love to eat and live healthily and I want my kids and hubby to do the same too. Apart from being obsessed with good health, I am obsessed with fashion! I own an online store that sells ladies and kids clothing. Check out my online store at Old & New Stuff For Sale

I always believe that your health is your wealth and if you have good health, that's the best gift you can ever ask for from God.

Do check out my other blogs Health Freak Mommy and Health Freak Mommy’s Journal too!

I have been writing product reviews, food reviews / restaurant reviews and product advertorials since 2007. Please email Shireen at shireenyong@gmail.com to inquire if you are interested to place an advertorial or review in this blog.

Thank you!

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