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Post-Holiday Weight Loss Plan
By MORE Team

If you gained a few pounds over the holidays, you’re not alone. The good news for seniors looking to get back on track is you can bring about weight loss by cutting 500 calories daily from your diet. That’s the equivalent of one bagel with cream cheese.

The bad news, according to a report in the New England Journal of Medicine, is most people don’t lose the one to five pounds they gained during the Christmas and Chinese New Year’s season. Aim to follow these suggestions on this list over the course of a week, and you'll be well on your way to reclaiming your waistline before you've even had a chance to pack up the holiday decorations.

Cut Sugar
The topic about sugar can go on and on, how bad is sugar? The World Health Organization recommends that adults consume no more than 6 teaspoons (about 22 grams) of sugar per day. This seems easy to control, but in fact, if you drink a bottle of any sweet drink, you will exceed the standard.

If you want to know more, we suggest you to watch this film That Sugar Film by Damon Gameau, here is a trial:
https://v.qq.com/x/cover/yxmn5h9ya3rl2e9.html
Damon Gameau becomes a human guinea-pig when he puts himself through a grueling 6 week diet consuming the equivalent of 40 teaspoons of sugar a day. That Sugar Film is one man's journey to discover the bitter truth about sugar. Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as “healthy.”
Sugar is Sweet or white “poison”?

Drink Water
People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.

Try An At-home HIIT Workout
Try this 25-minute HIIT workout to torch 500 calories: 1 minute, 30 seconds of burpees; 1 minute, 30 seconds of squat jumps; 1 minute, 30 seconds of pendulums; 1 minute, 30 seconds of band jumps; and 1 minute, 30 seconds of bicep curls with bands. Repeat three times with a minute of rest in between. This sequence hits your whole body and the fast transitions keep your heart going. That way, even when the workout is over, you'll still be burning calories.

Opt For A Low-calorie Breakfast
Swap out your regular morning bagel, baozi, youtiao, fried dumplings to immediately slash 240 calories from your breakfast. And instead of flavoring it with spreading some ripe avocado on the whole wheat bread. You'll save yourself another 25 calories and benefit from the "good" monounsaturated fats in avocados, which can help reduce your risk of heart disease. Do this twice a week to cut 530 calories.

Don't Just Sit There
The average person burns 100 calories per hour sitting and 140 per hour standing. Make a point of being on your feet for at least two hours every day, and you could slash an extra 560 calories by the end of the week. Bonus: Taking frequent breaks can help prevent your risk of developing anxiety, heart disease, or certain cancers—all potential side effects of a sedentary lifestyle.

Go Easy on the Alcohol
Remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides—equivalent to drinking a rich dessert. The bottom line: If you’re trying to lose weight, stick with water. Follow these simple tricks to cut back on alcohol.

Dress Your Salad with A Fork
Prefer your salad dressing on the side? Lightly dip your fork into the dressing before stabbing your greens instead of plunging an already-loaded fork into the condiment (which picks up more) or drizzling it on top. You'll get just enough to flavor each bite and will cut about 500 calories. Another tip: Always opt for balsamic instead of Caesar to save yourself another 70 calories per tablespoon.

Say Goodbye to Soda
There are plenty of reasons to give up your soda habit once and for all. Studies have linked consumption of sugar-sweetened beverages to tooth decay, diabetes, and poor bone health. And diet soda doesn't fare much better—artificial sweeteners such as aspartame and sucralose trigger insulin, which could cause you to gain weight. Start by replacing your daily 12-ounce can with a glass of water for a week, and you'll cut 980 calories. This is probably one of the easiest and best swaps you can make.

Up Your Protein (A Little)
Research suggests that protein prolongs the feeling of fullness better than carbohydrates or fats do. Studies in Scotland, Denmark, Sweden, and England found that people who ate a high-protein breakfast or lunch were less hungry at their next meal. Protein also requires a few more calories to digest. Just don’t go overboard. Stick to low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy drinks or snacks, or thinly sliced turkey breast.

Go For A Run
Running may be one of the most efficient workouts when it comes to blasting fat. Lace up your sneakers and go for a 60-minute run at a 10-minute-per-mile pace to burn about 600 calories.

Hit the Stairs
Not a fan of long runs? Work off nearly the same amount of calories in half the time by running up and down the stairs in your home. Do this for 15 minutes, and you'll lose 270 calories. Repeat twice a week to torch over 500.

Grab A Jump Rope
We know, we know—it gives you flashbacks to elementary school gym class. But jumping rope is a serious calorie-burner that strengthens your quads, calves, core, and shoulders. Spend 20 minutes jumping rope and you'll burn 240 calories; do this twice in a week to torch nearly 500.

Snack Smart
You may think of it as a health food, but one serving of pita bread contains about 13% of your recommended daily sodium. For a healthier fix, pair hummus with crunchy red pepper slices. This fiber-filled veggie is a great source of vitamins A, C, and K, and will save you 135 calories. Do this four times a week to burn 540 calories in total.

Work Out For Just 10 More Minutes
Whether you're on the treadmill, walking around your neighborhood, or swimming laps, tell yourself to continue on for another ten minutes after you're ready to end your workout. Those extra minutes could help you shed an additional 100 calories. Repeat for five of your weekly workouts to burn 500.

Only 4 months to summer, good luck to you, and we hope you'll get to see a new you in the year of 2019!

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2-GETHER @ W Suzhou

Suzhou, China - September 27 to 29, 2019 - W Suzhou keeps it up with its DETOX, RETOX, REPEAT lifestyle by providing fashion design workshop, live runway show, DJ line up, Sunrise Yoga, fuel your glow workshop @ AWAYSPA and more! With never boring activities and never enough energy, W Suzhou owns the moment for its 2-Gether gathering!

Hang out with Chicco Mao & Chloe Zhao! In afternoon of September 27th, award-winning fashion designer CHICCO MAO and actress Chloe Zhao show up in the EWOW suite of W Suzhou and came to impress! Chicco shared his unique fashion insights and his exclusive collection for guests to try on. Chloe amazed with her beauty secrets and fitness tips, guaranteed to make you dress to kill!

WOOBAR featured a fashion show by designer brands including CHICCO MAO, 1=X, Bronze Lucia, KP and makeup team Z-ONE. The customized "Like Elephant" collection was introduced by 1 = X to raise awareness of environmental protection in the fashion industry and invited Yuntian Zhu & Yunyi Zhu as project ambassadors. 1=X uses 3D transparent resin printing technology and seaweed bio-fibre clothing, calling for protection of elephant ivory. The ingeniously designed KING PING shoes brought high fashion to action, immerging footwear with art and culture inspiration. Last but not least, young fashion brand Bronze Lucia presented cross-gender styling ideas with its characteristic design, showcasing their concept of fashion beyond limits.

Sunrise Yoga with LULULEMON in W Suzhou Studio Garden was a hit! A detox and re-boost with morning workout and healthy juice provided by FRESH BROS. Appetites amplified at the lunch safari with an experience of 3 of W Suzhou restaurants (TORO LOCO+SU YAN+THE KITCHEN TABLE) and WOOBAR. Fuel your glow session at our AWAYSPA workshop; Unleash a retro side during the DJ class with W Suzhou music curator DJ Gin and ace the Mixology class with W Suzhou star mixologist Vlad.

Maobaobao, an independent fashion designer in China, graduated from Milan MARANGONI institute in 2013. In the same year, he founded the brand CHICCO MAO in Beijing. Chicco is gifted at expressing nature of oriental women with a western-style of tailoring, expressing his design concept of elegance, self-confidence and independence.

Chen Xi - Fashion & art curator,founder of 1=X and "1 Ton Project". Together with W Suzhou 2-GETHER, customized "Like Elephant" series for elephant protection.

BRONZE LUCIA is founded by designer Lucia in 2013. The brand has a strong Lolita style - retro, girly and brimming with literature and art.

KING PING originates from KING's extreme pursuit of art and craftsmanship. In the spirit of artists and craftsmen, every pair of shoes is presented with "heart and soul" in KING PING.

Z-ONE has been exploring feminine beauty for 20 years. From beauty looks to inner confidence, Z-ONE continuously provides professional beauty services that allow members to express beauty and charm beyond age.

FRESH BROS aims to bottle nature and health into their product and scientifically pairing their cold pressed juice, fresh juice and light food collection with hand-selected nature ingredients.

About W Suzhou

Located on the banks of Jinji Lake in Suzhou, 90 minutes drive from central Shanghai, W Suzhou is within walking distance of bustling parks and top attractions along the lake’s edge.

Owned by Suzhou Industrial Park Jinji Lake Urban Development, the hotel embodies a modern take on the city’s architectural heritage with a design story inspired by the region’s deep connection to nature.

Slip into a mystical setting of floating art pieces, W SUZHOU’s modern interpretation of the city’s architectural and verdant heritage through playful installations of glass, light and other fantastical elements. Mix and mingle in TORO LOCO-a stylish sanctuary with grilled meats, Spanish tapas and original cocktails. SU YAN's sleek, sophisticated presentations showcase the magnificence of local flavors prepared with global gourmet sensibilities. Indulge in THE KITCHEN TABLE's pleasurable edibles, accompanied by ample conviviality and conversation in a buffet format. Drop by WOOBAR for casual snacks and sips during the day. After sundown, it evolves into an eclectic salon where trendsetting ideas come to life against a backdrop of spellbinding beats and vivid libations. Extraordinary gastronomy and a vivacious cocktail culture complete this remarkable urban narrative infused with artfully surprising encounters. Kaleidoscopes of colorful details defy everyday gravity in exceptional guestrooms, while escapism entices with larger-than-life nature motifs at AWAY SPA, FIT and WET.

Take a Quick Tour with Us!

Take a Tour at Sam's Club with Us!

Happy National Holiday, everyone!

We're pretty sure you all had a grand time celebrating this golden week with family and friends - cruising to faraway exotic vacation spots, dipping your toes into that fine white sand,  tasting good food, and finally catching up on some of the items in your bucket list.

With this long time off, we decided to take a quick tour at Sam's Club at Puxi to check out the latest happenings with our friends!

Whole rotisserie chicken gets sold 3,000+ a day!

At Sam's Club, where millions of meals were eaten, the catering area is particularly popular with its members. Many customers make it a point to go straight to the roasted food section to grab the famous rotisserie chicken!

This particular chicken gets sold more than 3,000+ a day during peak season and is a must-buy for Sam's Club shoppers.

Why? For 1.5 kg of chicken, you can already buy this at less than ¥40!

Also, only Tyson chickens, known leaders in the poultry industry as processors of live poultry from their origins, were selected. A private secret recipe was used for the marination of these chickens before being transported directly to Sam's Club stores for roasting. Sam's back kitchen is equipped with a German imported oven, which strictly controls the oven temperature and roasting time to ensure that each chicken has the same excellent taste.

Member's Mark
Whole Rotisserie Chicken

¥39.8/ 1.5 kg.

Yummy Aussie beef up for grabs!

Sam's Club also prides itself with the beef it puts into the shelves - particularly the Australian beef kind. Only cereals were used to feed Australian "aboriginal cattle" for 100 days, growing in lush aquatic areas and equipped with professional dietitians from an early age.

Here at Sam's Club, beef from different parts are available to satisfy everyone's appetite, and they are pretty affordable too! Customers usually just spend less than ¥50 a piece with an average of 3 pieces in a box.

But the fun does not end there! You can taste these on the spot too, right after they are cooked in front of you!

Professional chefs randomly select steaks on the shelves, cook them on the spot and slice them into individual pieces for unlimited tasting. To highlight the advantages of steak, only salt and pepper are added in the cooking process, which does not hide the strong flavor of the beef itself, and the ripeness can also feel the temptation of popping juice.

When the steak is split, the fat part is especially removed so that every guest can have the best part.

Go ahead and line up to find out yourself how good Sam's Club beef is!

True Aussie Beef
*Price subjective to weight

Seafood is gaining popularity!
We also found more interesting things too at Sam's Club - particularly the seafood! There are a variety of cod fillets, salmon and sablefish steaks available for purchase. Here's a little trivia though - Sam's Club does not sell live seafood, but they have frozen seafood available. This assures its customers that all displayed seafood are safe to eat as the quality of the food is better controlled when frozen.

Just looking at that colorful, high-quality fish fillets makes us crave a tasty fish and chips dinner! Yum!

Member's Mark
Salmon

¥158.6 / 600g.

Member's Mark
Frozen Pangasius Fillet

¥47.8 / 1.2kg.

12 Day Eggs!?
Another interesting find in Sam's Club is its eggs! Compare to normal eggs with a shelf life for 30 days, none of Sam's Club eggs can stay on its shelves for more than 12 days in order to keep them fresh for you. All eggs are tested already for salmonella and are marked with its "birthdate." All eggs that are past 12 days from its birthdate are taken off and discarded.

This totally takes freshness to a different level indeed.

Member's Mark
Fresh Eggs

All eggs are sterilized and source-traceable.
¥29.8 / 1.5kg.

FINALLY, Fresh Produce!
What is a supermarket without fresh fruits and a very efficient way to maintain them? Sam's Club actually has pre-installed coolers in their Produce Walk-In area to keep these fresh for its customers! Talk about cool!

No wonder these cherries, bananas, and kiwis are looking so fresh, despite coming from faraway countries like Australia and the Philippines! All ready for us to take them home!

Dole Banana
¥19.9 / 1.4kg.

Member's Mark
Cherries

¥299 / 2kg.

Zespri Jumbo Sungold Kiwifruit
¥199 / 3kg.

Wow! That ends our quick trip to Sam's Club this National Holiday, pretty much excited with the fresh high-quality meat and produce we were able to take us home to try out! Certainly, this won't be the last!

We hope to catch you at Sam's Club soon!

To Make Your Life Easier with High-Quality Products!

Sam's Club takes pride in its end-to-end quality management system where product quality is preserved and controlled from its suppliers to its shelves, prioritizing food safety as much as you do at a great value.

Sam’s quality assurance standard for fresh fruits and vegetables strictly regulates the weight, color and appearance and the level of pesticide residues goods. Different temperature control and regular check towards different products are strictly conducted. Advanced frozen at sea technique and transports with entire cold chain equipment to eliminate food concerns and ensure food freshness and quality are also utilized.

Sam’s Club aims at providing high-quality products from the best origin at its best price, only for its valued members.

Sam’s Club provides an English App for you with same-day delivery and next day delivery service to your home or even to your work office. We have also fulfilled a 1-hour delivery service in most parts of our club cities for you to enjoy a quality and hassle-free life in China.

We ensure you that life is better in the club.

What is Sam's Club?
Sam's Club is a high-end member-only store with a history of over 30 years, over 800 clubs, and 50 million members worldwide. Sam's takes pride in its end-to-end quality management system, where product quality is controlled precisely from its suppliers to its shelves. Sam's aims at providing high-quality products from the best origin at its best price.

What is Member’s Mark?
Sam’s Club offers over 600 types of high-quality products at competitive prices through its private brand – Member’s Mark. Sam’s suppliers are of the highest caliber and they strictly follow product specifications during production to maintain product quality and integrity.

Discover, Learn and Experience de World!

During the Golden Week Holiday, a group of students from grades 7-12 traveled to Spain to return with their minds and hearts filled with life-long memories, friendships and more importantly with the experience of having traveled to Europe, for the first time, for many of them.

Through the week the students took Spanish language lessons, tailored to their level and needs every morning, and during the afternoon they ventured out to explore the best of Madrid.

The visits included the impressive Royal Palace, where they learned how royalty lived; the Reina Sofia art center, home of "El Guernica", Picasso's masterpiece; and a day trip visit to picturesque Toledo.

During the trip, they also enjoyed different cultural experiences, including a wonderful Flamenco dance evening, and two Real Madrid soccer matches.

As they stayed at a local student residence, the students got a taste for college living and enjoyed delicious Spanish home-made food!

At HIS we believe in providing opportunities for students to gain understanding and experiences that link their learning to reality, and it was great to see how the students were able to put their language skills into practice, making historic and cultural connections to what they were seeing and experiencing directly.

Special thanks to the parents who trusted us and supported this trip, to the chaperones, and the accompanying parents for being such great companions.

Once a Dragon, always a Dragon!

Upcoming Events

HIS Parent Coffee Mornings

We welcome parents to join us each Thursday at 8:15 am. to review topics that will help introduce and solidify knowledge of what's taking place in classrooms and how we support our students. Next week topic: Understanding NWEA tests and Assessment at HIS.

University Visits

HIS receives representatives from Universities around the world that hold informative sessions to students and parents, feel free to join or contact our College Counselor, Ms. Rachel Pekin: rpekin@his-china.org

Swim Meet Schedule

Parents and swimmers are asked to view the swim team page on the HIS website for details regarding upcoming competitions.

October 19 & 20: SCIS Invitational at Shanghai Community International School, Hongqiao Campus.
October 26: HISAC Meet at Hangzhou.

Parent-Teacher Conferences – October 22 (no classes for students)

Family Reading Night – October 24 from 5:30 – 7PM.


Families will have the opportunity to rotate through to different locations and will hear 3-4 books throughout the course of the evening in languages of their choice.

If you are interested in participating as a guest reader, please scan the QR code and fill out a brief survey so I can be in touch with you. We would love to have a good mix of staff members from upper school, lower school, the language/SS departments, etc.

If you are interested in joining these excursions, email Mr. Sanchez at asanchez@his-china.org We are already looking forward to other travel opportunities for our students to discover, learn, and experience the world!

Admissions for 2020 Now Open at Wellington

The 2020 admissions season is now open at Wellington College International Hangzhou. To learn more about what makes a Wellington education unique, read on below then register for one of their upcoming Parent Information Sessions.

T I M E
9am to 11am, Tuesday, October 15th
9am to 11am, Tuesday, November 5th
9am to 11am, Tuesday, December 3rd
9am to 11am, Tuesday, December 17th

V E N U E
Wellington College International Hangzhou
杭州惠灵顿外籍人员子女学校
2399 Xuezhi Road, Xiaoshan District, Hangzhou
杭州市萧山区宁围街道学知路2399号

Selecting your child’s school is one of the most important decisions that you make as a family.

A Wellington education truly kicks off in Pre-Prep, as our pupils join Year 1. Read below to learn more about our Pre-Prep curriculum.

As our Wellingtonians prepare to move into Senior School, they embark of the challenging yet rewarding Key Stage 3. Read below to learn about the Key Stage 3 curriculum.

Joining Wellington is a rewarding experience for both children and parents alike. A year round range of community events ensures that the entire Wellington community works together to build an inclusive and caring environment for our children. Check out some of the community events below.

If you would like to join this close-knit International community, don’t miss the Parent Info Sessions Wellington College International Hangzhou will be hosting in the coming three months. It is a great opportunity for you to learn more about Wellington College, and to experience first-hand what makes Wellington unique.

Tuesday, October 15, 2019, 9-11am:
Pre-Prep & Prep (Years 1-6, ages 5 to 10 years old)

Tuesday, November 5, 2019, 9-11am:
Upper Prep (Year 7-9, ages 11 to 13 years old)

Tuesday, December 3, 2019, 9-11am:
Year 10 (Year 7 and above welcome to join)

Tuesday, December 17, 2019, 9-11am:
Year 10 (Year 7 and above welcome to join)

The Parent Info Sessions will include:
A meet-and-greet with coffee and refreshments
A presentation from the Principal
A tour of Wellington’s state-of-the-art facilities
A question and answer session where you can ask the questions that are important to you!

Wellington College has gained a strong reputation around the world as an educational leader, providing a progressive and exciting academic programme that is supported by strong traditions developed throughout its 160 year history. This continues at Wellington College International Hangzhou, where pupils are supported by world-class teachers, state-of-the-art facilities and an environment that promotes a highly individual education, ensuring that all Wellingtonians fulfil their potential and are given every opportunity for success. Wellington believes in a holistic education that develops well-rounded children, and that means they provide a wide range of both academic and extra-curricular activities.

In addition to this, Wellington College International Hangzhou offers a wide range of community activities throughout the year, where parents have an opportunity to engage with the school and help make the environment more inclusive and caring for the children.

You can also contact the admissions team at your convenience via phone at (+86-571) 8239 6366 or by emailing admissions.wcih@wellingtoncollege.cn

Park Hyatt Hangzhou Presents Taste of Nature

Taste of Nature - Masters of Food & Wine at Park Hyatt Hangzhou has ended on the 19th. Mr. Zhang Shaohua, Executive Chef of Park Hyatt Ningbo presented the guests a vegan feast, it truly delivered the concept of from garden to table.

The Masters of Food & Wine dinner was held on September 18th & 19th, there were 28 guests joined the event each night.

The Source - The concept of “Taste of Nature” comes from Mr. Peter Zhou, General Manager of Park Hyatt Hangzhou, and Mr. Zhang Shaohua, Executive Chef of Park Hyatt Ningbo, they aim to promote the concept of return to nature, return to a healthy lifestyle.

The Garden - The" Taste of Nature" dinner selected a variety of fresh vegetables and fruits from the garden to make them into the beautiful wine and food, the guests can feel the pastoral, the natural atmosphere, and enjoy the multiple relaxations of body and mind at the dinner.

The Original - Mr. Zhang Shaohua is very good at healthy cooking methods by using less oil and less salt, it shows the original taste of the food itself. At the same time, Mr. Zhang presented the exquisite dishes and retained their original taste, it all comes from years of cooking experience and the observation from life.

The entire dinner venue was carried out the theme of “Taste of Nature”. Carefully laid wheat fields, wheat bran, wine jars, wooden carts, and “hang” performance added more colours to the night. Park Hyatt Hangzhou always pays attention to the details, the guests feel like being in the wheat waves, feeling the joy of harvest in the golden autumn season, and the joy of returning to nature.

Eight Dishes showed Chef Zhang’s outstanding creative skills.
Five-Flavored Vegetarian Platter
Crystal Wax Gourd and Termite Mushroom Soup
Black Truffle with Homemade Tofu, Yam, Slow Fire Roasted Pumpkin
Black Garlic Fried with Lotus and Purple Potato
Fenghua Taro, Matsutake, Mini Carrot, Pickled Vegetable Juice Foam
Grilled Morel with Fresh Asparagus and Sesame Sauce
Longjing Tea Boiled Millet Porridge with Yellow Fungus, Peanut Milk, and Black Sesame
Fresh Fruits & Jelly in Ice Ball

The eight dishes were accompanied by homemade wine, yellow wine from 2007, and the night was perfectly ended with Dom Perignon Rose Vintage 2005.

Masters of Food & Wine is an event where different enograstronomic experiences are brought together in the hands of renowned chefs and expert sommeliers from all over the world. No two Masters of Food & Wine events are alike! A dinner for 20 people or an Open House event for 800 people may have the same name but each of them has a unique personality that makes them different.

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