主持人：Noreen Mir
Listen to #Hashtag Hong Kong every Sunday morning at 8.15
Focusing on issues affecting civil society, we'll hear from representatives of NGOs, associations, statutory bodies, and non-profit groups.
(Sundays 8.15am - 8.25am)
Hello everyone! Today I want to share some simple, evidence-based nutrition tips that anyone can follow during the holiday season, especially as we get ready for one of the most festive time of the year.
These are moments for gathering, celebrating and enjoying food together. And as a dietitian, I’m not here to tell anyone to avoid festive foods. Instead, my aim is to help everyone enjoy them in a smarter and more balanced way, so we can celebrate without compromising our health.
Firstly, one principle that works especially well is choosing fresh meat instead of processed ones. Many traditional winter dishes include processed meats such as cured pork, salted fish, bacon, ham and lap cheong or Chinese sausage. These foods are high in sodium, saturated fat and preservatives, and are linked to higher cancer and cardiovascular risk. A healthier alternative is to focus your meals around fresh lean meats like chicken, turkey, pork, beef, fish or salmon. These options are naturally lower in additives and provide high-quality protein to keep you feel full for longer.
Afterwards, when it comes to the order of eating, starting meals with protein and vegetables can naturally help with appetite control. Protein and fiber-rich vegetables stabilize blood sugar and increase fullness, which reduces the tendency to overeat noodles, rice, pastries, or desserts later. For winter solstice meals, this could mean beginning with steamed fish, chicken, tofu, or leafy greens. And for Christmas, starting with fruit, salad, turkey breast, or grilled vegetables sets a healthier foundation for the meal.
We should also be mindful of drinks. Many holiday beverages are surprisingly high in sugar, such as soft drinks, fruit punches, milk tea, hot chocolate, and some festive Christmas drinks. Lighter choices include unsweetened tea, lemon water, sparkling water, or monk fruit drinks. If you choose to enjoy alcohol, it’s best to limit yourself to one or two glasses of wine per day, while sugary cocktails should be kept to a minimum.
Additionally, enjoying festive foods like tangyuan or sweet glutinous rice balls, cakes, pastries, or puddings is completely normal. The key is portion awareness. Two to three tangyuans are usually enough, and desserts can always be shared so everyone gets a taste without feeling overly full. Small servings still allow you to enjoy the festive flavors.
Lastly, gentle movement can help us feel better after celebratory meals. If you eat more than usual, that’s perfectly fine; what matters is how you balance it across the week. Light activities such as a 15 to 20-minute walk after meals, taking the stairs instead of the elevator, or engaging in gentle movement the next morning can support digestion and stabilise blood sugar. Remember, there’s no need for extreme dieting or fasting afterward; simply returning to your usual eating pattern is sufficient.
Festivals are meant to be enjoyed, and food is a meaningful part of every celebration. With small adjustments—choosing fresher ingredients, using healthier cooking methods, watching portions, and staying active—we can celebrate the holiday season with both enjoyment and good health. Healthy eating isn’t about restriction; it’s about balance and making choices that allow us to feel our best during the holidays and throughout the year.
主持人：Noreen Mir
Good morning, everybody. Thank you for tuning in today. I would like to start by giving an introduction to our foundation. It's called the ADHD Foundation. It's a nonprofit-making organization founded by a group of professionals and advocates in Hong Kong 20 years ago to raise public awareness and to promote knowledge on ADHD and ultimately equal educational and career development opportunities for sufferers.
A lot of people think that ADHD is only a childhood problem. Actually it's not. It's because children have to go to school and they have to submit their school reports. So children have to behave well and if they have ADHD, it would be caught easily, but not adults. But ADHD does not vanish when someone turns 18. Adults continue to struggle with symptoms that shape their relationships, careers, and daily lives. And here is something striking. ADHD is highly hereditary. Studies show a high heritability index of 0.76 among identical twins, and more recent research suggests it could be as high as 0.90. That means if someone has ADHD, it is very likely that others in the same family might also do so.
Adult ADHD could manifest in many ways. Some individuals are very impulsive, impatient, and quick-tempered, like road rage, for example. It is one of the expressions others may over-socialize, not out of genuine interest, but as a way to feel good about themselves. Unfortunately, this can lead to wasted time and strained relationships.
There's also a darker side. In the UK, there's an approach which is to screen first-time incomers for ADHD. If it is positive, then they will be treated medically in prison, and behaviorally, they're treated. So that by the time, when they are discharged from prison, they can contribute positively for the society.
ADHD does not affect only men, it affects both men and women. And while some may struggle, others thrive, especially when they find careers that align with their strengths. Yes, some gravitate towards roles with lower academic barriers, like entertainment or sales, but many are gifted, especially in areas like mathematics, science, or creative arts.
Coexisting conditions with ASD, that is autistic spectrum disorder, can complicate the picture, but they also reveal the incredible diversity of minds we are dealing with.
Now let's talk about the environment. Adults with ADHD often seek stimulation. They are easily bored, which can lead to frequent moves, especially to bigger cities where life is fast-paced and exciting. But this restlessness can also show up in personal relationships.
Some may struggle with commitment, constantly seeking novelty. And then social norms, they might ignore themselves. They might ignore the social norms, not out of malice, but because their brains are wired differently. One story tells of an adult with ADHD who during a family funeral tossed a bun onto someone else's plate, it’s an action that shocked everybody but was simply an impulsive behavior.
Speeding, risky behavior andEmotional volatility are common, but here is the key. These individuals are not broken. They are wired differently, and with the right support, they can flourish.
So what can we do?
First, we must recognize ADHD in adults, not just in children. Screening, we need a lot of funding to do this, especially in high-risk populations. We need funding for research. Let's compare ADHD prevalence in major cities like Hong Kong, Tokyo, and New York City with nearby rural areas, so we understand the prevalence rate in major cities are different from those in the rural areas. Second, we must shift our mindset. Grades are not everything. By age 15, many kids already know what they will love. They turn inward and study themselves. They know what to do in the future. Let's help them to optimize their strengths, not just chase academic perfection. Whether it is art, science, or entrepreneurship, their talents are the key to their future. Let's remember the biggest enemy of human potential is our own ego. So whether it is inflated pride or crushing self-doubt, the antidote is self-awareness and talent optimization. Adult ADHD is not a life sentence. It is a different way of experiencing the world. With compassion, understanding, and the right tools, we can help everyone live in a life of purpose, connection, and fulfillment.
