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Functional nutrition

Following a generic, not personalized type of diet might not be as efficient as a personalized diet. Following a diet according to our body type, activities and exercise level, any health issues and personal goals will include so many more benefits. Because it is adjusted to our body, it will be much easier to follow and sync into. Functional-Personalized diets need to be readjusted at some point, according to lifestyle changes, getting older, and health issues.

1. There is no single conventional diet that suits everybody.

People want to simplify complicated information, but because we’re all so different, that doesn’t work. That’s why no two individuals walk out of a functional nutritionist’s office with the same treatment protocol. What’s more, what is working for you now might not work in the future, because as you age, increase or lower your activity level your dietary needs might change and you will need yet another kind of program to best help your body function at its best.

2. Real food heals-Processed food hurts.

Highly processed foods are void of valuable minerals and nutrients and are loaded with unhealthy ingredients like saturated fat, salt, added sugars, emulsifiers, and artificial colors, all of which can create inflammation and cause disease. The more whole, unprocessed foods you eat, the healthier you’ll be.
To help improve and restore your body’s proper operational protocols, functional personalized nutrition plans include all the recommended healthy food according to your body type, all the necessary supplements, as well as mindfulness practices. In order to create personalized nutrition plans, nutritionists need to obtain copious amounts of information from clients, including tests to check for nutritional deficiencies.
Functional nutritionists also encourage clients to make plant-based foods a mainstay of their diets. Plants are loaded with important nutrients, including many you can only get from plants. This does not mean you have to go straight-up vegan, though. Eat the rainbow, vary your diet and eat lots of locally grown, seasonal food and you’ll gain plenty of benefits.

3. Six Functional Foods.

Whole foods lie at the core of functional nutrition. These six foods are packed with fiber, which helps slow digestion, lowers the glycemic impact of food and feeds your gut microbiome, but each also contains particular compounds that make it so beneficial.

Cruciferous Vegetables (Cauliflower, Kale, Broccoli, Bok Choi, Arugula, Brussel Sprouts, Cabbage, etc.)

Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Fiber is an important nutrient to incorporate if weight loss is the goal, as it helps keep you fuller longer.

Cruciferous vegetables are also good sources of phytonutrients, which are plant-based compounds that may help lower inflammation and reduce the risk of developing cancer.

Also present in cruciferous vegetables are glucosinolates. These chemicals are not only responsible for the aroma and flavor of these plants, but they have also been shown to have anticancer effects.

⦁ Contain Cancer-Fighting Compounds
⦁ Reduce Inflammation
⦁ Regulate Blood Sugar
⦁ Promote Weight Loss
⦁ Enhance Heart Health
⦁ Promote Estrogen Balance



The potassium in pumpkin can help regulate blood pressure, protect against stroke and boost bone mineral density. It also contains carotenoids (lutein and zeaxanthin) and vitamin A, which help protect the immune system and promote eye health.


Move over apples — a berry a day will keep the doctor away. Raspberries contain ellagic acid, an antioxidant that removes toxins and free radicals and helps protect against certain kinds of cancer. High levels of the ellagic acid category: peaches, cranberries, strawberries, and grapes.

Chia Seeds

Though tiny, chia seeds pack a hefty nutritional punch, their omega-3s help fight inflammation, which can mean better gut function, less achy joints, and better cognition. Omega-3s also have been shown to lower blood pressure, prevent heart disease, and reduce the likelihood of heart attack and stroke. Chia seeds are rich in manganese, phosphorous, calcium and even protein.


Avocados are rich in fiber (11 to 17 grams per avocado) and contain lutein for eye health. Their oleic acid also helps lower bad cholesterol and triglycerides and increase good cholesterol. They also contain more potassium than a banana.


This spice helps reduce pain and inflammation and improve focus and memory. Curcumin, the active ingredient in turmeric, has been shown in numerous studies to reverse the oxidative damage responsible for causing pain and memory loss as you age.

Dereck Fu



Dereck completed his physiotherapy training at the Hong Kong Polytechnic University. After graduation, he started practicing in a public hospital where he had extensive experience in treating different musculoskeletal, orthopedics, and sports conditions. He recognizes the complex contribution to pain and musculoskeletal injuries and is keen on using a wide range of skill sets such as exercise therapy, manual therapy, and acupuncture tailored to individual conditions.

Before joining HKSC, Dereck completed his Master of Clinical Physiotherapy (Musculoskeletal Physiotherapy) and accreditation in Level 1 strength and conditioning coach under the Australian Strength and Conditioning Association (ASCA). These exposures enriched his practice, considering the psychosocial, biomechanical, and training load aspect of the clients’ story.

He has a particular interest in treating sports-related injuries and desk job conditions, assisting clients on their way back to function, and prevent recurring injuries.

Dereck has been a sports enthusiast since his teenage years. He is a keen football (soccer) and badminton player who treasures the enjoyment and satisfaction brought by both team and individual sports.

Icy Bo Lin

Head of Mobility

Icy has spent thousands of hours studying yoga, stretching and mobility through a broad range of in-depth courses. She has more than 7 years of experience teaching group and 1-on-1 classes to people ranging from athletes, pregnant ladies and new mums, children and especially the average Joe’s.

Icy is passionate about helping people move better, recover well and get pain free.

She believes it takes a combination of tools to help build a healthy body and has therefore spent substantial time practising strengthening and conditioning as well

Her passion for her craft is demonstrated through a focus and attention to detail with her clients.

Icy is a mother, experienced former banker and we are proud to have such an accomplished person on our team.

Below is a list of her completed training:

Leslie T. Evangelista

Head of Strength and Conditioning

Leslie’s athletic achievements speak for themselves. She is a true world class power lifter and continues to compete at the highest level. She has reached the pinnacle of her sport, medalling in a number of international powerlifting federation events. She has been Asia’s best lifter and holds a number of national records.

As impressive as it is, Leslie’s athletic resume pales in comparison to her passion, knowledge and dedication to the science of physical human performance. She is a student and expert of strength and conditioning, working in the industry as a coach and consultant for 10 years. We are very glad to have her on our team as her technical knowledge of compound movements and training methodology helps us bridge the gap between injury and a better you.

Leslie takes most pleasure in teaching the average person. Leslie’s deep knowledge and experience means she can build you from the bottom up or take you to a level beyond your expectations. Whether you are a mother or a mother to be, an office worker wanting to learn how to keep strong, or a youth wanting to learn the essentials of training, she is the expert for you.

Leslie is available as a consultant for long or short-term basis if you are serious about improving your health. She is an invaluable asset to have on anyone’s team.

Hideo “Harry” Loasby

Head Running Coach, Founder of BuffCo

Harry discovered running at 16, and quickly rose through the ranks in Hong Kong and became a national champion over 1500m when he was 17. He represented Hong Kong at the Asian Schools Championships and won several gold medals in cross country and track. Harry’s performances earned him a place on the Loyola Marymount University cross country and track team.

Towards the end of his university career, Harry became increasingly interested in studying various training methods and running philosophies. After moving back home, and knowing first hand the gap in grass roots development in Hong Kong, he set up Buffalo Running Company (BuffCo) in the hopes of changing that for the better. While coaching full time, Harry has remained competitive in the local scene, winning the 2020 China Coast Marathon by over 8 minutes. During the absence of races, he coached himself to personal bests in solo road time trials in the 10k and half marathon, running 31:38 and 70:30 respectively.

After running and now coaching in Hong Kong for the majority of his running career, Harry builds his coaching and training philosophy around the context of the city and what it means to be a runner here. He enjoys hunting for excellence in every level of runner, because he knows what Hong Kong’s running scene has to offer despite the tough conditions. From complete beginner to aspiring college athlete, on any surface over any distance, Harry is keen to help you with your running journey.

Harry is available as a consultant for any race you have on the calendar, but he is particularly passionate in developing runners over several years and building a sustainable relationship with all aspects of the sport, so that you can enjoy a lifetime of healthy, happy running.

May Lee
Sports Massage Therapist and Sports Scientist

May is an Internationally experienced Sports Massage Therapist, she focuses on deep tissue massaging to aid recovery, optimise performance but also general health and well-being. Throughout her years of training and watching others train, May has found that many people neglect the recovery process. The recovery process is fundamental for muscles to grow and develop and more importantly to reduce injury in the long term. Deep tissue massage helps to smooth out those little aches and pains you experience in normal day to day activities.

May has studied Sports Science at degree level and has completed her Level 4 Diploma in Sports Massage Therapy in the UK as well as being qualified in Dry Needling, Myofascial Release, Trigger point therapy and Pre-Hospital immediate care in sport.

She has previously worked a ski season in Niseko followed by working in clinical practice in Tokyo before deciding to move to Hong Kong to pursue her career further.

May has always had a keen interest in sports, training and exercise which has allowed her to pursue a successful career within sports and exercise rehabilitation.

Lizemari Marais
Physiotherapist and Pilates Instructor

Liz is a Physiotherapist and Pilates Instructor from South Africa. Her greatest passion is health education and empowerment, which is why she flourishes in the corporate wellness setting. She’s good at analysing corporate settings to determine risk factors to individual health as well as employee productivity. She will not just remind your employees to sit up straight – she will walk a path with your company to encourage healthy lifestyles and happy employees.

Liz’s approach to rehabilitation is grounded in the balance between mobility and foundation strength. She explores this in her calisthenics, yoga and pilates. She believes that with the right foundation and training, the human body can do anything.

Liz values independence and wishes to equip her patients with everything they would need to maximise their body’s potential, allowing them to pursue independent lives.

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