A NEW YEAR, A NEW ME?

It's the first day of a brand new year. That means time to start working on your resolutions for 2013 if you haven't done so yet. For many of us this has become an annual ritual of reflecting on how successful or not we have been with the previous year's resolutions. The more cynical among us will say why bother? I say why not? We need goals to aim for, to challenge us so that we can do better.

Looking back on the 365 days that have passed, most of us can give thanks for all the good things that have happened to us, and for the lessons we have learned from the not-so-good experiences. One thing we can all be grateful for is the world didn't end on 21 December 2012, not that we believe in Doomsday.

This can easily be me or you, if we don't watch
what we eat, and don't exercise enough.

I have made only one personal resolution for 2013, and that is to take better care of my health. My top priority is to lose some weight. The mere thought of tipping the scales at 60kg (132 pounds) horrifies me. No, I am not obese or even fat. I would love to say I am far from it, but why wait till I am on the threshold of obesity? More pounds means more effort needed to get back in shape.

Being obese regardless of our age puts us at risk of multiple health problems as the diagram below shows.

Some may find this image offensive, but when it's a matter of life or death, it's better to be shocked into action than lulled into complacency.

We are all aware of the health risks when we allow ourselves to accumulate fat. Being aware is one thing, understanding the message is another. But as long as we don't lift a finger or a muscle to do anything about it, we will continue to remain as we are - overweight. Chubby is not cuddly, unless you are a baby. Neither is plump cute, unless you are a rubber doll.

And while we are on the subject of health, it's time for that annual blood test, and other medical check ups that are recommended for older adults. I recently had my blood tested, went for a gastroscopy and colonoscopy, CT-scan, ultra-sound, ECG, mammogram and a dental check-up.

I still need to go for a pap smear. I have been given a clean bill of health by the doctors. That's reassuring news. But that doesn't mean I can take it easy. Having been under the knife twice, I need to be vigilant about my health. So should everyone. We owe it to our children and grandchildren to live long and in good health.

Source: WebMD. Click on the link to calculate your BMI

A one-stop website for health and wellness that I would recommend is Dr Oz's 10-step Ultimate Health Checklist. Check it out. :-)

A FOOD-LOVER TEEN

This article was contributed by Form 3 student, Rou Min, who decided to share her own tips about food after visiting our blog. Never too early (or late!) to start eating right for life-long good health

When we are in our golden years, how we look and feel depends very much on what we ate as a child and as a teenager. So as a growing teenager, I agree that we should eat healthily as health is wealth. Ever so often we get cravings for pastries, chips and all that junk! Here are a few tips I personally have tried when a craving strikes:

1. When you have a craving for sodium (and crunch), switch a bag of potato chips with a handful of roast nuts lightly salted, or better – unsalted! Your energy level will certainly get a boost!

2. Have a craving for M&Ns? Trade a handful of this yummy treat for some researcher wrote how a handful of semi-sweet chocolate chips (dark chocolate) contain heart-health falconoid.

3. If you are craving for a creamy dish, sauté broccoli in olive oil and dip it in a dollop of nonfat yogurt. Desire something spicy? Sprinkle lemon juice and cayenne pepper on cooked broccoli. It is more nourishing.

4. If you crave for pizza, try topping a whole-grain pita tomato sauce or purée and some mozzarella cheese (if possible, low fat), pop it into the toaster oven and indulge.

5. Eat the real thing – the natural not the processed. Exchange orange soda with a cup of refreshing squeezed orange juice, which is rich in vitamin C. You can get a daily dosage of vitamin C that way and keep cold at bay.

6. Make coke your enemy. I am sure you know that one can of coke contains seven spoons of sugar that equals to seven scoops of ice cream!

7. Love popcorn? Pop some kernels (no butter, sugar or salt, of course!) then sprinkle some cinnamon onto the popcorn and indulge (cinnamon helps to speed up your metabolism). Not a spice lover? Then toss the popcorn in chopped parsley and a little bit of olive oil.

8. Do not forget to drink at least eight glasses of water a day as it helps to detox the body and keep us hydrated.

9. Be sure to take at least three types of fruit a day, especially those that are rich in vitamin C, to help de-tox the internal organs.

10. If you are an ice-cream fan, put a tub of low fat or fat free yogurt into the freezer. You will have the same texture of an ice cream but with good bacteria and a guilty-free treat to enjoy. You will soon develop a taste for it and may even forget what ice-cream really tastes like!

11. There are lots of salad lovers around these days but the dressing they handsomely spread on it, takes away all the goodness of their greens! Do you know that some salad dressings can add up to hundreds of calories! So instead, mix two tablespoons of olive oil with one tablespoon of balsamic vinegar per serving. Not only does it taste scrumptious, it is nutritious too!

12. Instead of ice cream pop, stick an ice cream stick into a banana and coat it with melted dark chocolate and roasted, unsalted chopped nuts and pop it into the freezer until the chocolate hardens and enjoy it (banana is rich in vitamin B and gives us energy).

13. When having a craving for cakes, go for a lighter cake as it usually has lower fat content. Go for sponge or angel cake rather than that rich butter cake.

14. Not all breakfast cereals provide a head start for the day as many are high in fat, sugar and sodium. However, cereals are a quick convenient source to power up yourself through the morning, and if you check the label, many provide a low fat, high-complex carbohydrate breakfast.

15. Instead of fried chicken, try grilled or roast chicken - it is not as oily.

EATING FOR HEALTH

I am one of those folks who religiously scan the papers and magazines for the latest on health and wellness. Instead of being enriched by the information, I often find myself totally bewildered and confused. One research group would come up with claims backed by statistics that taking X is detrimental to our health. Invariably, another survey group would issue findings that claim otherwise. So where does that leave me? In total confusion when it comes to making certain dietary choices.

Good or bad for health?

Coffee
Egg Yoke
Tea
Wine
White rice
Milk
Chocolate
Margarine
Seafood
Peanuts

My personal take on this is to play safe and go with moderation and balance. That way I can still enjoy some ‘sinful’ food on the side, while making sure I don’t indulge to the point of spiking my bad cholesterol level.

I am no nutrition guru, but from what I’ve read, and observed, as well as from my own experience, you can't go wrong with these food types.

Fruits and vegetables – the more colorful, the better. High on my shopping list are broccoli, spinach, carrots, tomatoes, green / red pepper, french beans for greens, and mangoes, watermelon, papaya, jambu and bananas for fruits. Fruits and vegetables contain essential vitamins, minerals, and fiber that protect us from chronic diseases. They are also a natural source of energy.

Nuts – I love nuts, any nuts. They are rich in polyunsaturated fats, and keep the blood vessels healthy and elastic. The problem is most nuts, like walnuts and almonds, are too expensive to buy on a regular basis. That leaves me with peanuts – the cheapest but the most fattening of all the nuts! I can easily consume a whole packet while watching a TV movie. Certainly not something I would recommend if you have problems with your heart or weight. Stick to a handful at the most, and preferably unsalted.

Soy milk – go for the unsweetened type. Drink milk for strong bones, they say. But what kind? I am inclined to side with those who say cow’s milk is for calves, just as cat’s milk is for kittens, and dog’s milk is for puppies. You get the picture. Mother’s milk is for babies. No wonder people with lactose intolerance suffer from adverse side effects after taking dairy products. There are alternative sources of calcium, for example, soy milk, egg white, tofu, fish, chick peas and spinach.

Garlic – I use garlic generously for almost every dish I cook. Not only does it improve the taste, but more importantly, garlic is great for cleansing the blood, never mind what it does for the breath!

Dark chocolate – Don’t quote me on this, but I’ve read that taking two oz of chocolate with at least 60% cocoa content can help reduce the risk of heart disease by as much as 11%. As a rule, I seldom buy chocolates. I don’t have a sweet tooth. But I’ll be happy to accept gifts of chocolates anytime. Just remember to get the dark variety, with plenty of nuts!

Cereals & whole grains – a great source of fiber, and for regulating bowel movement. I used to take a bowl of oatmeal for breakfast every morning till I got bored with it. It did help lower my LDL cholesterol level. I’ve since switched to cereals. When I’m on the road, I’m not too fussy but will try to avoid sausages, bacon, fried or spicy food for breakfast.

Water – at least 8 glasses a day to keep me hydrated. I never go anywhere without a 600ml bottle of water in my bag.

The state of our health today is the result of the food that we have put into our body all these years. If we constantly feed our body with food that's high in sugar, salt or fat, we'll have to face the dire consequences – diabetes, high blood pressure, heart disease and obesity.

These were the findings in a recent study conducted by the Health Ministry on chronic diseases (The Star: 11 Sept 2007).

• A total of 3.08 million people aged between 25 and 64 suffered from high blood pressure. Of this total, Malays made up 1.56 million, Chinese 635,000 and Indians 244,000. Men made up 1.64 million while women 1.44 million.
• 1.33 million Malaysians were diabetic; 56% of them were Malays. A total of 736,000 were Malays, 227,000 Indians and 155,000 Chinese. Women made up 717,000 and men 608,000.
• About 20% - 37% of Malaysians suffered from obesity.
  

Eat right for good health. The onus is on us to pass the message to our children and grandchildren. For more information, check out the link below:

http://www.mypyramid.gov/