Maintain positive health in the winter – Let’s do it!


I wrote this post with people who live in parts of the world, where winter is cold, gloomy and bleak in mind. During the winter months, this is the time of year where many are susceptible to being the unhealthiest. While summer yielded endless days of blazing hot sunshine, women unveiled their bikini ready bodies whilst the men displayed their ripped physique.

The impact of summer on health

Summer is the quintessential time for putting our best foot forward. Our clothing shifts into a direction where the entire body is accentuated or exposed. It is also a time of year where people are more body conscious, be it comparing ourselves to the latest hot celebrity or observing the body type of our male or female counterpart(s). This combination of image awareness, soaring temperature and determination to look flawless enforces the notion of optimising good health.

From a psychological aspect, our emotional state elevates during the summer time. We have a tendency to be more sociable, do outdoor activities and frolic. In other words, we become much more motivated. I find it amazing how people (myself included) manage to accomplish more during the sunny days. Continue reading

Shocking Revelation on Why You Quit Exercise!

why you quit exercise

You could be exercising and eating right and still not getting the results you should. You know why? The surprising answer could be that you are suffering from the “nocebo” effect. It’s the evil twin brother of the “placebo” effect. Continue reading

A Fit and Healthy 2018 Starts With Your Mind


Fitness man drinking water

Bridge the gap between your fitness goals in 2018 and where you are today. Image by stockimages

Well, here we are again – New Year’s resolutions time! It’s that time when we resolve to do all the things we know we should do in order to live the better life we imagine for ourselves. And for most of us, those resolutions last all of ten minutes! Then we’re back doing the same old things that have brought us to a life that we’re less than happy with. And as the old saying goes: If you want things in your life to change, you have to change things in your life.

This is true for all areas of our life, but specifically we’re going to look at health and fitness in this piece. Most of us aren’t exactly where we want to be in terms of our health and fitness level. We want to be healthier, more trim and toned than we are at the moment.

We start off with the best of intentions. We decide that once and for all: We’ll eat more healthily, we’ll go to the gym and do all the things we know we need to do in order to get fit and healthy this year. So we do that stuff for a while, and then we stop.

What usually happens is that we reach a point where the temptation to eat or drink what we know we shouldn’t becomes too strong. We succumb to the bad weather blues when it comes to going out for a run, or we stay in bed for that extra hour instead of getting up and going to the gym for the workout that we committed to a few weeks ago. Then we gradually slip back into our old patterns of too little exercise and too much of the wrong kinds of food.

So how can we avoid slipping back like this and keep our new healthy eating and fitness regime going? Continue reading

Before You Ever Let Someone Stick Their Tongue Down Your Throat Ever Again

tongue guide

Tongue colors & shapes. A guide to help you. Photo courtesy of  Emperor’s College of Traditional Oriental Medicine

People, you need to take your tongues seriously. I don’t mean like the way Miley Cyrus does. I mean she was recently sued for nearly killing someone with it according to a report by Rolling Stones.

What I am talking about is even more serious.  Did you know that you could see how fit or healthy you are just by examining your tongue?

Traver H, Bloem of explains: “TCM believes the tongue is a microcosm of the entire body and will reflect its excesses and deficiencies. Being directly related to the stomach by proximity and availability, the tongue acts as a very good reflection of our digestive systems. If your tongue’s neighbor the stomach is having problems, it’s most likely going to spill over into your tongue’s life.” Continue reading

Vegetarians and Vegans Don’t Live Longer, They Just Miss Out on Juicy Steaks

Grilled Wagyu Beef Steak

Are you missing out on Grilled Wagyu Beef Steaks for nothing?
image by Vichaya Kiatying-Angsulee

Did you know that a number of vegetarian and vegan websites promote health benefits of such diets through shoddy research like the one below?

In a research by Seventh Day Adventists published on the The Wall Street Journal here it is claimed that in a period of 6 years a diet study was conducted on 70,000 people. The researchers claim that “male vegetarians have a 12% lower chance of dying than meat-eaters”

However people who actually ate fish and even ate meat occasionally were added to the vegetarian group. When you take the fish-eaters and occasional meat-eaters and put them back to the meat-eating group, there is actually no difference in the life expectancy of vegetarians vs. meat-eaters. Continue reading

How You Can Beat the Evil Food Industry

Food Babe, Vani Hari looking at food labels.

We all complain and worry about not really knowing what is in our food. We may be slowly creating cancers in our own bodies without knowing. If I asked you what you think the solution is, most of you would reply that there is nothing much to do. I would have given the same answer a few weeks ago. But all that changed after I met the woman of my dreams.

Here’s the thing; you would be dead-wrong if you believed that there is nothing you can do. The average Joe/Jane like you and I wouldn’t know where to start but the woman of my dreams does. She is the woman of my dreams because she has given me a voice to take on the food industry. Continue reading

Tips to Thrive During Holiday Season


Going into the holidays invites excitement, but for a lot of people, it also means feeling a lot of stress…particularly stress around family relationships and stress around gaining weight.

There is often a vicious cycle that happens: feeling stress–>turn to food for comfort—> feel guilty—> beat self up—-> feeling stress; repeat cycle.

For those of you who are conscious eaters or have a certain eating style (paleo, vegan, vegetarian, gluten-free, weight watchers, insert your eating style here), it can be increasingly stressful since there may be many holidays meals shared at friends and family members’ homes.

It’s not uncommon for my clients to feel more anxious around food and weight gain around this time of year.

So here are some tips to support you to stay grounded through the holidays, regardless of your eating style.


Boundaries are about stating the imaginary lines of your personal comfort zone to create and maintain mental, physical, emotional and spiritual well-being.

When it comes to maintaining healthy boundaries to stay out of family “drama”, proactively have assertive heart to heart chats with the family members to let them know what your boundary is, and that if they cross your boundary, you will cue them with a code word, and how you will behave (e.g., walk away), shall they continue to cross your boundary.

When it comes to food policers (“Are you going to eat all that?!”, “Wow you eat a lot!”, “you’re not eating enough!”) and food pushers (“Come on, have another bite!”), you will definitely need to state your boundaries.

For food policers, you can state: “I would appreciate it if you just let me choose what I want to eat and not comment about it. Let’s talk about something more important than what I’m eating”.

For food pushers, politely state “Thank you but I am feeling satisfied right now and would like to hold off. I may try it in a bit” and redirect the attention to another topic.

2) HYDRATE with H20 and Drink Green Tea

Most likely you will be eating food with more salt and sugar, so drink a lot of water and green tea. Green tea has plenty of antioxidants and there are studies that show that green tea has been shown to boost the metabolic rate and increase fat burning in the short term. Plus, I personally find green tea soothing to drink.


When it comes to family dinners, if you have a certain eating style that you know may not be met at the guests’ home, bring a dish of your own that accommodates your eating style to share with the guests.

Now I also have a disclaimer with this suggestion because it really depends on your mindset. If you have a very strict, structured, rigid way of eating and you’re “afraid” of eating other foods because you will “get fat”, bloat, gain weight, etc. (and not because of healthy reasons like having a severe allergic reaction), then I caution you to check in with yourself to ask yourself, “Am I bringing this food because I fear eating foods outside of my eating style?” If the answer is yes, then I suggest connecting with me to coach you to stop fearing food for good😉


Food is very central to holiday events, and of course it is associated with love and celebration. There is nothing wrong with this. What isn’t helpful is when people focus so much on the food in ways that gets them obsessed about it, and forgetting that holiday events are also about connecting with others, having fun, and being grateful for things in life. So I encourage you to focus on social relationships, and have 3 questions in mind to ask people so that you can focus on learning more about them (and think less about food).


When it is time to eat, check in with yourself using a mental hunger scale from 1-5, where 1 = hungry and 5= almost uncomfortably full. You want to eat to the point of 4, which is energy. You could have another bite, but you could also leave it and move on to the next activity. This is a practice, and it will take some trial-and-error to figure out what a 4 feels like for you.


Even if you’re away from home, proactively create some self-care rituals to help you stay grounded. So for me personally, I like to make sure I get at least 20-30 minutes exercise time in daily.

If I’m away, I will- ahead of time- research where the gym is or yoga classes or even just know that I can go outside for a walk/run or YouTube 20 minute workout videos that involve body weight (or my kids as my weights!)

Moving my body is really important for me to stay energized, relieve stress and get those endorphins going (which creates the “runner’s high”). Plus it’s just nice to have some personal space away.

I also continue to start my day with  positive affirmations and breathe in my Young Living Essential Oils. And for my nighttime self-care ritual, hot showers are a must.

So I encourage you to think of 3 self-care rituals to engage in throughout the day to keep those as your grounding points.

Enjoy your holiday season, from my family to yours!!!

Rosalyn Fung, M.Sc., Holistic Body Love Coaching