Lucid - living with authenticity, Hong Kong (2025)

08/01/2025

Skinny Fat: It’s More Than Just Weight ⚖️

Think being slim means being healthy? Not always! The term “skinny fat” describes people who may look thin on the outside but carry unhealthy levels of body fat, especially visceral fat—the kind that wraps around your organs.

Even if the scale says you’re “normal,” a higher body fat percentage can increase your risk for heart disease, diabetes, and other health issues. True health isn’t just about weight—it’s about your body composition and how you feel inside and out.

Here’s how to beat the skinny fat dilemma: 💪 Focus on strength training to build muscle and redefine your body. 🏃‍♀️ Add cardio to improve heart health and burn fat. 🥗 Prioritize balanced nutrition with protein, healthy fats, and whole foods. ✨ Remember: Consistency > Perfection.

True health is about strength, vitality, and balance—not just the number on the scale. Let’s redefine what it means to be fit together! 🌟

27/12/2024

What is visceral fat? 🤔

Visceral fat, also known as “hidden fat,” is the type of fat that wraps around your internal organs like your liver, pancreas, and intestines. Unlike the fat just beneath your skin (subcutaneous fat), visceral fat poses more serious health risks, including heart disease, type 2 diabetes, and chronic inflammation.

The tricky part? You can’t see visceral fat from the outside. However, tools like waist circumference can give you clues:
👨 Men: A waist over 40 inches may indicate high visceral fat.
👩 Women: A waist over 35 inches is a potential red flag.

Reducing visceral fat requires a balanced approach:
🍎 Eat whole foods like fruits, veggies, lean proteins, and whole grains.
🏃‍♀️ Move your body: Aim for 150 minutes of moderate exercise weekly.
🧘‍♂️ Manage stress and get enough sleep to keep your body balanced.

If your scale tracks visceral fat, don’t ignore it—it’s a window into how your lifestyle affects your health on the inside. Stay informed, make mindful choices, and take control of your well-being! 🌟

16/10/2024

🌿 The Importance of Vitamin B9 (Folate) for Mental Health 🌟
Vitamin B9, also known as folate, is essential for our overall health, especially when it comes to mental well-being. Research indicates that adequate levels of folate can help reduce symptoms of depression and anxiety. This vital nutrient plays a key role in the synthesis of neurotransmitters, including serotonin, which regulates mood.

Low levels of folate have been linked to increased feelings of sadness and fatigue. Incorporating folate-rich foods into your diet, such as leafy greens, beans, lentils, and fortified cereals, can help maintain optimal levels.

If you’re feeling down or struggling with your mood, it might be worth checking your folate levels. A simple dietary adjustment or supplementation can make a significant difference in your mental health journey.

Let’s prioritize our mental health by nourishing our bodies with the right nutrients! If you or someone you know is facing challenges, remember that support is available. You're not alone. 💖 . Boost your mood and nourish your mind with the power of Vitamin B9 found in leafy greens and whole grains. Remember, taking care of your mental health is essential – embrace self-care, prioritize your well-being, and be kind to yourself throughout the journey. Trust the process, allow yourself to shine, and seek support when needed. Your mental wellness is a top priority, so invest in activities that bring you joy and peace. Make self-care a daily practice to cultivate a healthy mind and a happy heart. Let your inner light shine bright. 👩‍🌾🌟

12/10/2024

Struggling with sleepless nights? Your insomnia might be linked to a deficiency in vitamin B6 or B12. These essential vitamins play a crucial role in producing serotonin and melatonin, hormones that regulate your sleep patterns. Without adequate levels, your sleep cycle can be disrupted, leading to restless nights and fatigue.
To improve your sleep quality, focus on incorporating foods rich in B6 and B12 into your diet. Sources include fish, poultry, eggs, and fortified cereals. These foods can help boost your vitamin levels naturally, supporting better sleep.

If you suspect a deficiency, it’s important to consult with a healthcare professional. They can provide personalized advice and recommend supplements if necessary. Addressing vitamin deficiencies is a proactive step towards enhancing your overall well-being and achieving more restful nights.

Remember, quality sleep is crucial for maintaining mental and physical health. By ensuring you get enough vitamin B, you’re not only supporting your sleep but also your energy levels, mood, and overall wellness.

Take charge of your health and prioritize your sleep. Sweet dreams are within reach! 🌙✨

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10/10/2024

Struggling with fatigue, frequent colds, or cold sores? These could be signs of a vitamin C deficiency. Vitamin C is vital for a robust immune system, skin health, and overall vitality. Without enough, you might experience tiredness, slow wound healing, gum issues, or recurring cold sores.
To boost your vitamin C intake, incorporate foods like oranges, strawberries, bell peppers, and broccoli into your diet. Aim for a recommended dosage of 1,000mg daily to support your immune system and overall health.

If you suspect a deficiency, consult with a healthcare professional for personalized advice. They can recommend dietary adjustments or supplements to help you get back on track.

Remember, maintaining adequate vitamin C levels is crucial for staying healthy and energetic. It plays a key role in collagen production, protecting cells from damage, and enhancing iron absorption.

Taking charge of your vitamin intake is a proactive step towards better health. Feel your best every day by ensuring you’re getting enough of this essential nutrient. Prioritize your well-being and enjoy the benefits of a healthier lifestyle. 🍊✨

18/09/2024

Why go organic? Organic plants face more natural stressors, like pests and environmental challenges, which lead them to produce higher levels of phytonutrients. These compounds are vital for the plant's defense and offer significant health benefits to us, including antioxidant properties and potential disease prevention. 🌿
Organic plants are cultivated without synthetic pesticides or fertilizers, resulting in stronger plants that fend off pests and diseases on their own. This stress encourages the production of phytonutrients, such as antioxidants, flavonoids, and polyphenols, which can help reduce the risk of chronic diseases, improve heart health, and support overall immune function. 🌿

Practical tip: Start by switching to organic berries—they’re nutrient-packed and delicious! Organic farming also supports soil health, biodiversity, and reduces chemical exposure. 🍓🍇

Choosing organic not only benefits personal health but also promotes environmental sustainability through practices that focus on soil health and reducing pollution from agricultural runoff.

15/09/2024

Busting Weight Myth #2: It's Genetic, Nothing Can Be Done About It! 🚫 NOT TRUE!
Many believe genetics solely determine weight, leading to the misconception that nothing can be done. While genetics can influence metabolism and appetite, lifestyle choices play a crucial role in weight management.

Lifestyle Choices Matter: Healthy eating and regular exercise can significantly impact your weight, often outweighing genetic factors.

Epigenetics: Lifestyle can influence gene expression, meaning you can affect how your genetics impact you.

Personalized Nutrition: A genetics test can provide insights into how your body processes food, allowing you to tailor your diet and fitness plan.

Empowerment Through Knowledge: Understanding your genetic predispositions helps you make informed choices and take control of your health.

In summary, while genetics play a role, they don’t dictate your weight. By making informed lifestyle choices, you can achieve your weight loss goals! 💪✨ .

14/09/2024

Choosing whole foods over processed foods can significantly impact inflammation in your body, leading to better overall health. 🍎🥦 Whole foods, like fruits, vegetables, whole grains, and lean proteins, contain essential nutrients and antioxidants that help reduce inflammation. For example, fruits and vegetables are high in antioxidants, which can neutralize free radicals that cause cellular damage, while whole grains provide fiber that supports gut health and helps regulate blood sugar levels, reducing inflammatory markers.
In contrast, processed foods often contain added sugars, unhealthy fats, and preservatives that can trigger inflammatory responses. High consumption of these foods has been linked to an increased risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain cancers. For instance, diets high in refined sugars and trans fats are associated with increased risk of heart disease, while processed meats have been linked to colorectal cancer. The additives and preservatives in processed foods can also disrupt gut health, contributing to inflammation and related diseases.

Practical tip: Swap processed snacks for whole fruit, replace white bread with whole-grain options, and choose fresh, unprocessed meats and fish. Incorporate more leafy greens, berries, nuts, and seeds into your diet to boost your intake of anti-inflammatory nutrients. Your body will thank you! 🌿🥗 Remember, small changes can lead to big health benefits.

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13/09/2024

🌙 Sleep Your Way to Better Liver Health! 🌙
Did you know your liver does its best work between 1-3am? 😴 During these peak hours, it focuses on detoxifying and revitalizing your body. Make sleep a priority by aiming for 7-9 hours of quality rest each night to support this vital process.

Try to hit the hay by 10pm to give your liver the time it needs to detox and rejuvenate thoroughly. Establishing a consistent sleep schedule can make a world of difference. Sweet dreams lead to a happy liver and a healthier you! 🌟 Get the complete guide on optimizing your liver-brain connection and better sleep! Sign up for Lucid 45 today.

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