C6 Tuesday, November 25, 2014 FITNESS & WELL-BEING CONTACT US: [email protected] Soak it up Dietitian Keren Gilbert’s hydrophilic diet is a weight-loss plan that really holds water, writes Jeanette Wang astric bands, capacity to absorb up to 12 times The 12-week diet begins with stories from clients, detailed bypasses and its weight in water. The high-fibre a two-week “start strong” phase shopping lists, daily menu balloons: these seeds are native to Mexico and that encourages a balanced diet templates and a strong weight-loss Guatemala, and reportedly were solely based on consuming emphasis on making healthy surgeries are among a staple for the Aztecs. high-hydrophilic and HD- decisions for life. Gthe solutions of last resort for the In the Asian diet, hydrophilic friendly foods. In phases two It’s best not to overdo fibre, obese. But rather than go under foods include snow peas, baak and three, “IFs”, or infrequent though. Consuming fibre in the knife, a new type of diet choy, napa cabbage, seaweed, foods such as white bread, excess may cause bloating, could be a safer and more edamame, shirataki noodles and processed foods and refined cramps, gas and diarrhoea, says natural option to keep hunger kelp noodles. sugar, are slowly introduced but Charmain Tan, a registered pangs at bay and limit how Gilbert created the only in limited amounts. dietitian and founder of much you can eat. hydrophilic diet in 2010, but the Ordinary dishes can be Seventeen Nutrition Hydrophilic foods may be the idea of using such water-loving turned into a hydrophilic meal Consultants. She advises that if answer to achieving lifelong foods to aid weight loss is a little simply by substituting some you’re trying to boost fibre in weight loss, suggests dietitian older. Since the mid-2000s, the ingredients. For example, a your diet, do it gradually and Keren Gilbert, creator of the gelatinous agar has been a salad of iceberg lettuce, drink plenty of fluids to help hydrophilic diet and author of dieter’s favourite, particularly tomatoes, cucumber and pass the fibre through the The HD Diet that will be in Japan. grilled chicken could change to a digestive system. published next month. Called kanten in Japanese, salad of kale, bean sprouts, The US Institute of Medicine Hydrophilic is a fancy term agar is derived from red algae and cabbage, carrots, snow peas and recommends a daily fibre for “water loving” – the word has been popular across Asia for grilled chicken. intake of 38 grams and 25 grams originating from the Greek centuries as an ingredient in Some of Gilbert’s clients have respectively for men and words for water (hydro) and desserts and to thicken soups, lost up to 14 kilograms over the women 50 years and younger, friendship (philia). Hydrophilic sauces or preserves. At 80 per 12-week regimen. and 30 grams and 21 grams per foods, Gilbert says, fill up with cent fibre and with virtually no “While my clients may lose day for those over 50. As a water and in turn fill you up, calories, carbs, sugar or fat, it more or less, as a general rule, gauge, a tablespoon of chia leaving you feeling satisfied. As a general rule, bulks up in the gut and promotes 20 to 25 pounds [9kg to 11kg] seeds has five grams and a pear Before you brush this off as 9kg to 11kg is a the feeling of fullness. is a successful weight loss for three grams of fibre. just another fad, she notes that A study by Japanese the 12-week period,” Gilbert “Unfortunately, none unlike other popular diets such successful researchers published in the says. of my clients have eaten as Atkins and Paleo, the weight loss for journal Diabetes, Obesity and “The weight absolutely stays enough fibre,” says Tan. hydrophilic diet plan allows for Metabolism in 2005 looked at the off because the HD diet is a “Many studies have all food groups, including carbs the 12-week effect of the kanten diet on obese lifestyle where habits are shown that the general and fruit. Animal proteins are patients with impaired glucose relearned; not a fad that is public does not consume fine. The foundation of the diet period tolerance and type-2 diabetes. restrictive and unsustainable.” enough fibre.” is high- Seventy-six patients were Her book offers motivational [email protected] KEREN GILBERT (ABOVE) hydrophilic randomly assigned to either a fruits, conventional diet or a vegetables, in our intestines,” says Gilbert, a conventional diet with agar. Both and legumes registered dietitian and certified groups were on these FOODS THAT MAKE YOU FEEL FULL LONGER such as chia nutritionist from New York state diets for 12 weeks. The From top: chia seeds, seeds, okra, in the US. “The gel is the key to researchers concluded that the Trying to lose weight? Have more of these water-loving ingredients barley and edamame. oats, pears, barley, steadying blood sugar and thus agar diet resulted in marked on your plate, says Keren Gilbert Brussels sprouts, diminishing cravings, keeping weight loss due to the kidney beans, chick peas, you full, and maintaining maintenance of reduced calorie oranges and agar. digestive health.” intake and an improvement in Chia seeds plant cell walls; it acts as a The secret of these Hydrophilic foods shouldn’t metabolic parameters. These seeds can absorb water up detoxifier, regulates the foods lies in what’s more be confused with foods with Of course, agar aside, health to 12 times their weight. They are gastrointestinal tract and commonly known as high water content such as experts have long espoused packed with antioxidants, fibre, helps to stimulate the soluble fibre. tomatoes, cucumber, the benefits of a diet rich in iron, magnesium, calcium, immune system. “When ingested soluble watercress, watermelon and soluble fibre, not only for weight omega-3s and potassium. fibres dissolve they form a gel pineapple. Such foods, though control, but also to aid in diabetes Barley “HD friendly”, says Gilbert, lack control and lower LDL (“bad”) Okra This grain has a high water- water soluble fibre and will leave cholesterol. The goo from this low-calorie absorbent capacity and is a good you feeling hungry soon after Gilbert, however, has sexed vegetable is used as a thickener for addition to a salad. you eat them. up soluble fibre with a fancy soups and stews. It’s high in Think of hydrophilic foods as name and iPhone app that vitamins C, A, and B6, foliate, Kidney beans a hard, dry sponge next to your grades meals according to how calcium, iron and magnesium. All beans are hydrophilic. Kidney kitchen sink. hydrophilic they are. In her new beans have a high antioxidant Add a little book, to be published by health Oatmeal value and are an ideal protein water and and wellness publishers Rodale, Watch oatmeal cooking on the replacement in salads. it’s instantly she presents her diet as a total stove and the gelling is revitalised and ready to use. mind-body approach. immediately apparent. It’s loaded Agar “The hydrophilic foods on “I integrated the metaphorical with protein, phosphorus, A gelling agent made from my plan will have the same meaning of the term hydrophilic potassium, selenium, manganese seaweed, agar is 80 per cent effect on you,” she says. as well to elicit a change in our and iron. Steel-cut oats are best. soluble fibre. It reabsorbs glucose Chia seeds are “the state of mind – a necessity when in the stomach, passes through the quintessential you make a life adjustment,” says Pears digestive system quickly and hydrophilic food”, Gilbert. “The HD diet is logical This fruit is filled with pectin, a inhibits the body from retaining says Gilbert. A chia and spiritual and that is why it complex carb found naturally in and storing excess fat. seed has the works.” HOME RUN LAMMA ISLAND In praise of beaches and green ................................................ running across the beach. A few The best part of running on tower. I then descend to Mo Tat Rachel Jacqueline minutes later, I’m scaling a hill Lamma is that during Hong Wan and run back to Sok Kwu [email protected] and looking back over Hong Kong’s hot and humid summer, Wan village for a popsicle, before Kong Island. Unlike its hilly there are so many beaches heading back to Yung Shue Wan Beyond the skyscrapers and neighbour Lantau, Lamma where you can cool down. The via the Youth Camp. traffic-choked streets, Hong Kong doesn’t have many significant views of Hong Kong Island and After my morning run I like to is a paradise for runners. On climbs (except for Mount Lantau at sunrise or sunset make refuel at Green Cottage. It’s a January 25, some 73,000 people Stenhouse at 353 metres, which me thankful to live here. vegetarian cafe with a fantastic will take part in the Standard is technically a climb rather than The worst part is the spiders range of smoothies, perfect for a Chartered Hong Kong Marathon. a run). But there are runs here to in the summer. The main dirt pre- or post-run boost. In the lead-up to the race, local suit all abilities. trail on Lamma (from the wind Running brings me focus runners will take you on a tour The trails on Lamma are turbine over to Sok Kwu Wan) is and perspective. I get my best of the city’s neighbourhoods, mostly paved, but there are a few not possible to run from May to ideas for a drawing or a project pointing out the best running lesser-known dirt paths.