EVERYONE SEEMS TO BE GAINING WEIGHT?

I reside in Malaysia where obesity is a big problem.

Based on the World Health Organization (WHO) classification, the prevalence of overweight and obesity among adults (18 years and above) were 30.0% and 17.7% respectively in 2015 (National Health & Morbidity Survey [NHMS] 2015).

This means that almost HALF OF ALL MALAYSIANS are overweight or obese!!
This same phenomenon is also happening in many developing countries, the USA, the UK and the list goes on and on.

In fact, when it comes to my public clients these days, almost 95% of the time, it has some connection to an underlying overweight issue.

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STAYING HEALTHY DURING RAMADAN

5 THINGS YOU NEED TO DO TO STAY HEALTHY DURING RAMADAN

It’s the time of the year again where the Muslims all over the world begin to fast for 1 month.
During this time, Food Bazaars reign free and along with it, excessive amount of good foods and of course, inevitably great excessive calories and weight gain.
While many studies report significant weight reduction during Ramadan, the weight that was lost is typically regained within one month [1-3]. So how shall we go about this year if we truly want to stay healthy and keep the weight off once and for all?
Here’s 5 things you need to know 😉

1)You are essentially performing intermittent fasting

Intermittent fasting or the process of only eating at certain hours is basically what people are doing during this season.
There are numerous benefits associated with people who have been successful at achieving this sort of diet consistentyly & sustainably. However, most people (at least in my country who fast during Ramadan) don’t do it for life but only for the season. Which means for most people, what happens is that, they experience either weight loss during the season, and afterward when they revert back to their normal diet, their weight yoyo’s back up and  in most cases with extra weight.
Why is this so?
Well, during the fasting, the caloric intake decreases beyond what they usually take which then results in 2 things. A decrease in energy input which then leads to weight loss, but also a decrease in metabolism (not for all cases). When they go back to their original diets and original energy input, the numbers go up again.
But then, that’s not always the case, for some, they don’t lose weight during the season, in fact they gain throughout the season.
The reason being that during the meals, although it’s lesser meals, the foods are high in carbs and in fat. This means that calories rack up really easily and thus cause a surplus of energy!

2) Controlling your hydration 

So one of the most important things to focus on, is actually your liquid intake.
So when you can, make sure to drink plenty of water, and avoid all caffeinated beverages as those will cause you to get dehydrated faster.
So things like coffee, tea and the sort, you gotta say bye bye for this period of time, unfortunately.
Small point to remember, but yeah, stay hydrated guys!

3) Increase your satiety

So back to my statement on energy dense meals. Think about it, what do people it during Ramadan? Oiled rice; Bread dipped in fat laden sauces, deep fried snacks, large cuts of meats, sugary desserts and the list goes on. The one thing that tends to be missing, well that’s fibre.
To stay full during the fast and to stay healthy, the principle of having vegetables and fruits is something still cannot run away.
Most people depend on the high fatty foods to stay healthy, but most of those fats are generally saturated (bad fats) and also increase your cholesterol in the process. What you should focus instead are foods that are high in fibre like whole grains, vegetables, fruits and lean protein.
Yes, LEAN PROTEIN. Muscle heads rejoice!
Protein also has a similar effect of fat where it makes you feel fuller longer.


Focus on these foods during your break fast, and you’ll be good to go, in a good shape 😉

4) Control and time your physical activity

During the day, it’s not a great idea to have a lot of physical activity, namely cause you’re running short on fuel and hydration. It’s not good to fall into dehydration and fatigue episodes or worse hypoglycaemia.
But that also doesn’t mean you shouldn’t exercise during this season, and to my surprise, many of my healthy Muslim friends actually do exercise during Ramadan.
But how? Their secret? Timing.
They space their break fast. They have a small meal first and go for their prayers. After which, they have a light snack and proceed with exercise which they then follow up with a main meal (as your normal lunch and dinner).
If you’ve noticed, that means they’ve just shifted their breakfast to the end of the day.

Break fast —-> Breakfast ——-> Taraweh Prayer ——–> Snack ——–> Main meal 1 ——–> sleep ——–> Main meal 2

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So, it’s really all about good and smart planning this season to stay healthy!

5)It’s still healthy eating and lifestyle principles

Unfortunately, it’s still about choosing the right foods. No secrets, no gimmicks.
Choose grill over deep fat fried.
Choose high fibre over processed and refined.
Plan your exercise.
Sounds very similar well cause it is.
Staying healthy doesn’t really have a season, and in my humble opinion and experience with helping people become healthy.
It’s apparent to me, that it’s really all about making the decision to stay healthy and adopt a healthy lifestyle.
Trust me, it’s worth it.

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Happy Ramadan and Hari Raya
Stay Healthy, LTD 🙂


References:
1) Poh BK, Zawiah H, Ismail MN, Henry C. Changes in body weight, dietary intake and activity pattern of adolescents during Ramadan. Malays J Nutr. 1996;2:1–10.
2)  Khaled BM, Belbraouet S. Effect of Ramadan fasting on anthropometric parameters and food consumption in 276 type 2 diabetic obese women. Int J Diabetes Dev Ctries. 2009;29:62–8. doi: 10.4103/0973-3930.53122. 
3) Hajek P, Myers K, Dhanji AR, West O, McRobbie H. Weight change during and after Ramadan fasting. J Public Health (Oxf) 2012;34:377–81. doi: 10.1093/pubmed/fdr087. [PubMed] [Cross Ref]
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Basic Nutrition 101: Fats

5 THINGS YOU NEED TO KNOW ABOUT FATS

When it comes to the term “fat”, many cover in fear or in embarrassment of  what our bodies are simply storing for survival’s sake. But when it comes to dietary fat, what is it really and what do you need to know to make sure you don’t become the fitting description for the word “FAT”.
Here’s 5 things about fats you should know!

1) All fats are high in energy.

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The immediate reason why people say don’t eat too much fat.

Aside from feeling “greasy”, the important matter at hand is calories, 9Kcal to be exact for every 1g of fat you chow down.

That’s more than twice the amount energy provided from 1g of carbs or protein.

So let’s put things into perspective, when you take say around 1 tablespoon of mayonnaise or vinaigrette, let’s average things out to around 2 teaspoon of fat, that’s 10g, 90 kcal for 1 spoon, and everyone knows you don’t only take 1 tablespoon of mayo when you’re dipping fries (which has more fat) or God knows what into it, now do we?
So in essence, fat = energy dense, when eaten too much, converts to spare tyres around the belly!

2) There’s more than 1 type of fats, some good, some “not so good” and some just down right bad.

So, what kind of fats are there?
Mainly, there’s 3, saturated, unsaturated and trans fat.

Let’s start with saturated fats.

Saturated fats are dense solid fats in room temperature. The word “saturated” is used to describe the chemical structure of these fats where all of the carbon atoms are “saturated” with hydrogen atoms with no double bonds. (not important).

These types of fats are general animal fats, so things like lard, tallow and schmaltz are all fine animal sources of saturated fats. There is also vegetable fats that are also saturated and that is coconut oil & Palm oil.

Now these fats have once been demonized to be unhealthy due to its relations to increasing your risk for heart disease. While new evidence shows that saturated fats aren’t the necessarily the only naughty little kink towards our health, we’d still recommend to keep this food to a minimal . So here’s where choosing lean cuts, or being smart in cooking comes in.

Trans fat on the other hand, is a type of fat synthetically created by a process called hydrogenation and was created in effort to replace saturated fats (back when Sat. fats was demonized), however, studies showed it not only did not work, it made things work with multiple correlation to increase in heart diseases and even certain cancers and abnormalities.

In this rare instance, is where we tell you, stay AWAY from trans fat and never touch it, things like margarine and shortening. The best is to read the ingredient lists on food labels and look out for “hydrogenated” or “trans” fat.

Unsaturated fats, AKA the healthy fats are the ones we need to primarily used for our daily fat intake. Unsaturated fats can be branched into a few more categories but that’s another story. Essentially, use vegetable based oils (this doesn’t mean to use a gallon every time you cook, try to limit to 1-2 teaspoon per pax per meal), and take your fish! 3 times a week at least please!

3) Choosing your sources of fats matters to your health.

So as mentioned in point number 2, and if you’re too lazy to read the whole dang point. Here’s the take away for your pantry oil staples.

Stick with vegetable oils and have a variety, safflower/canola/sunflower all good, but also have corn and olive. They’re both unsaturated, but have their own differences which are required by our health. So have them in small quantities (if you don’t cook too often, otherwise they oxidize) and change it up throughout the week.

The facts on fats

Source: American Heart Association

Minimise fatty meats and stick with lean as much as possible, and stay AWAY from trans fats like margarine or shortening or anything with “hydrogenated” or “trans fats’ in their ingredient list.

4) Low fat is the way to go, but not replaced with sugars.

Back to the low fat diet story, so years ago, when the low fat diet was introduced, everyone had the idea that it was the perfect diet but after years passed, incidences of heart diseases, diabetes and obesity were still on the rise. So what gives?

Now, aside from the decrease in fat intake, we need to see the situation as a whole, what happened to those missing calories? What was compensated in return? The answer: Carbs. Simple carbs.

So here’s the deal, the idea of a low fat diet is good, lower cholesterol intake, lower caloric intake, but replacing them with carbs (excessively< >60% of daily caloric intake), simple carbs (sugary foods) for that matter ain’t a good idea.
If you take a close look at the industry at that time, low fat foods were in the market, but to compensate for mixing texture and flavor, industrialist were immediately led to sugar as a substitute. Look at the caloric intake, the carbohydrates intake, and you’ll find something interesting missing dots.
Don’t go crazy on fats, go low (you’ll get enough), but don’t replace them with sugary snacks.
Always read food labels, especially if an item is low in fat, make sure the sugar/carbs are not excessive as well (15-30g per serving for a snack is fine, without any add ons).

5) 2-3 teaspoons of added visible good fat per meal per person.

Now how do we go low fat?
My suggestion?
Now after years of self learning to cook in the culinary arts, and working in restaurants. It is very counter intuitive to do this.
But start off with good cooking ware, a good non-stick skillet or a well seasoned cast iron or carbon steel pan is the way to go.
Always minimise addition of oil when starting to cook, I always limit by using teaspoons and only use tablespoons when I’m cooking for more than 4 people, I tend to use 1-2 teaspoon for a simple cook up, and I will add on later when serving as a flavor enhancer.
For example, stir fried vegetables, 1 teaspoon of oil goes in too the hot pan, everything is fried then i add 1 teaspoon of sesame oil at the end and coat.

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It’s not overly difficult once you start understanding the concept.

Staying healthy & keep cooking!
LTD 🙂

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Coffee & Acrylamide; Is it SAFE?

SHOULD YOU BE WORRIED ABOUT ACRYLAMIDE IN YOUR COFFEE?

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By the end of March, a California judge’s ruling that would require coffee to be branded with cancer warning labels.

If you don’t know what I’m talking about, check this out here!

Although this mattered happen overseas, that doesn’t stop it from being spread over to our shores and subsequently pose the question, is coffee safe?
Simplified for your pleasure, here’s what you need to know! 😊

1) Why the cancer label?

In California, there is a list of chemicals that is considered to be cancer or reproductive harm causing and acrylamide has been included since 1990.
The state’s Safe Drinking Water and Toxic Enforcement Act, also known as Proposition 65 requires businesses to provide warning labels when exposing consumers to any of the hundreds of chemicals listed.
Since acrylamide is produced during the roasting process in coffee making, the logic here is that, coffee provided by vendors in California then would have to be labelled with a warning of cancer causing.

2) So, Coffee does cause cancer!?

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Hold your horses cowboys (and cowgirls too!), when we say cancer causing, we first and foremost have to understand 1 thing. “HOW MUCH OF IT WOULD THEN CAUSE CANCER?!”
So, here’s what the science says about acrylamide and cancer.
Acrylamide according to the International Agency For Research On Cancer (IARC) is classified as a “group 2A – probably carcinogen”.
A carcinogen essentially refers to any compound or chemical that may increase one’s risk of cancer.
Even though the scientific evidence on human studies on the matter are highly limited, there is enough evidence from animal studies
(Dosage 1000 – 100,000 times larger than current dietary human exposure)
to deem acrylamide “probably carcinogenic”.
Now I can already hear some of you screaming, “nahhhh there, see probably weyyyyyy”. And I get it, you’re right, but you should take note a few things.
Firstly, animal studies and human studies are 2 separate studies, while you may extrapolate 1 to the other, they don’t always coincide.
Secondly, from that reasoning, you should also stop eating these foods as acrylamide compounds are also produced:

  • Bread (Heavily toasted and yes, your special artisan bread also contains it)
  • Potatoes (French Fries & Chips)
  • Toasted grains
  • Toasted wheat cereals
  • Cookies
  • Cocoa (yes, your beloved chocolate has it too!)

3) Put amount into context

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So, yeah, should you then stop eating all those foods too just because they contain acrylamide?
In 2010, the Environmental Protection Agency (EPA) established a Reference Dose for the oral intake of acrylamide.
This is a measurement of how much acrylamide can be taken over a lifetime that can be predicted to produce no noticeable health effects.
In other words, as long as the intake is not beyond the reference dose of 0.002 mg of acrylamide per Kg body weight/day. YOU GONNA BE FINE.
A cup of coffee can have an average of 0.45micro grams (roasted coffee) of acrylamide, if you’re an average joe of 65Kg, you can take around 130 micrograms/day. See the math now? Hmmmmm???
Subsequently, a cigarette contains 0.6793 micrograms per cigarette, assuming the average smoker takes 10 cigarettes a day, that would 6.793 micrograms per cigarette, so should we really then continue selling cigarettes? Hmmm….

4) Coffee has a lot of other benefits!

Not to glorify coffee now, but hey let’s put this into consideration as well, coffee has also been associated with an overall reduced risk of total cancer! Not to mention reduced risk of type 2 diabetes, Alzheimers and many others.
Most important, it keeps me up and running to work in the morning, and god knows what kind of apocalypse the world would look like if people stopped taking coffee completely!

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In summary,

Don’t stop taking coffee because it contains a compound that may cause cancer,
similarly,
Don’t start taking coffee because it may reduce risk for certain diseases.
In other words, moderation is still key, and as long as you’re living a healthy lifestyle containing a healthy diet with lots of fruits and veggies, matched with regular exercise, your daily cup of coffee is more likely to just add and make you better in the long run.
Now if you don’t mind, I have an espresso with my name on it!
Till next time, stay healthy everyone!

Cheers,
LTD

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