Category: Diet

That piece of cake looks tempting isn’t it? And, how about that plate of fries? You can hear those delicious foods calling out for you, can’t you?

The urge to indulge in anything and everything grows stronger when you are hungry, especially after an intense workout.  So, why not replenish all that lost energy with some healthy snacks?  

Go, go, granola!

If you’re looking for vitamins, minerals, and fibre in a yummy snack, very few can beat the granola bar. . It is filling, convenient, and delicious! Plus, they come in many flavours. So, take your pick! But be sure to choose one that contains 10-30g of protein and less than 20g of sugar.

Be ‘pro’ with yoghurt!

‘Pro’ for probiotics, that is! Ideal as a post-workout snack, yoghurt replenishes you with the essential vitamins, minerals and other goodness. Not only that, it can provide you with copious amounts of good bacteria to restore your body to good health!  Plus, it keeps you full for longer too, so you don’t go snacking often. Just think of the extra weight that you may gain from unnecessary snacking!  You can choose to add fresh berries for flavour. Berries are a great source for antioxidants.

Fish in the tuna

Or, you can choose to refuel with light tuna canned in water. It is low in calories, rich in protein, and a good source of omega-3 .You can take it with light crackers or wheat bread for more nutritional value. But be wary as it may contain traces of contaminants that can be harmful when consumed excessively. So, take this in moderation.

Go Bananas for the nutrients

Yes, a banana after a workout is good for you. It is widely known that bananas are rich in potassium and carbohydrates. These nutrients help the body replenish the body’s nutrients post-workout. Bananas are also fat-free, cholesterol-free and contains vitamins, antioxidants and fibre that are good for both our heart and mood.   

Get fat with Avocado

The healthy fats,of course! Avocado contains a high amount of good fats called monounsaturated fats that can help lower the level of bad cholesterol in your body, given that you consume it in moderation.  That aside, avocado is rich in potassium which helps boost energy keeping you recharged after a workout. Moreover, it is also good for your heart, skin and eyes in the long run.

Stay sweet with sweet potatoes

This naturally sweet orange vegetable is filling and a source of energy. It is packed with carbohydrates, fibre, potassium, vitamin C and manganese, and has a lower glycemic index than white potatoes. The verdict? Sweet potatoes can be a good choice to snack on when it comes to restoring your energy levels and replenishing the body with the right nutrients.

There they are, healthy snack ideas that you can try after a workout.   If you are tempted to fill yourself up with junk food after a workout for convenience sake, just remember this quote: “You are what you eat, so don’t be fast, easy, cheap or fake”.

Post-work out tip:

Post-exercise foods are all about replenishing what’s lost from a great workout. Try to eat within 30 to 60 minutes after an exercise. Providing your body with the right nutrients is essential for body repairing and healing; so you can recover properly before the next workout! 

References:

Health. Available from www.health.com

How Stuff Works. Available from www.howstuffworks.com

Live Science. Available from www.livescience.com

Live Strong. Available from www.livestrong.com

United States Department of Agriculture. Available from www.usda.gov

WebMD. Available from www.webmd.com

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Rapeseed (Brassica napus, also referred to as oilseed rape or canola), is a plant that grows to about 5 feet tall, bearing bright yellow flowers with four petals. The plant is grown worldwide and cultivated mainly for its black seeds that are rich in oil. This oil, known as rapeseed oil or canola oil, is the third largest source of vegetable oil in the world.

Fun Fact

Rapeseed was mainly used as a source of oil for fuel as early as in the 14th century. It gained popularity in the Americas during World War 2 as a source of lubricant for marine and steam engines.

Canola – the edible kind of rapeseed

Canola is developed through specific plant breeding techniques. The name “canola” is a combination of “Canada” and “oil low acid), and was first registered by the Canadian Oilseed Crushers Association in 1979. Because of the use of plant breeding techniques, the chemical and nutritional content of canola and rapeseed can be different.

Rapeseed oil contains erucic acid, a monounsaturated omega-9 fatty acid.  Studies on animals suggest that this acid may be harmful when taken in very high concentrations. However, canola oil contains less than 2% of erucic acid (as opposed to above 45% in the industrial variety). This explains the claim of canola as a type of oil with a low acid content, which is generally regarded as safe by health and food regulators. Today, the varieties of oil produced from edible rapeseed or canola are actually the “double low” type as they contain low levels of not just the bitter erucic acid, but also low levels of glucosinolate (a natural compound found in certain plants considered responsible for some digestive disorders).

Add some canola oil to your diet

Canola oil is a good source of ”good fats and oils” in our daily balanced diet, due to the following reasons:

• It is high in monounsaturated fats, thereby being responsible for producing lesser trans-fats.
• It has less unhealthy saturated fat content than other cooking oils and fats (as low as 50% lesser saturated fat content as compared to olive oil).
• It is one of the richest sources of Omega 3 fatty acids, thereby being of assistance in reducing the risk of heart diseases.
• It is a rich source of Vitamin E, which aids as a powerful anti-oxidant.
• It contains plant sterols, which are beneficial for reduction of cholesterol levels.
• It has a light texture and is an ideal oil for cooking at high temperatures, making it a preferred choice for baking, deep frying and stir-frying.
• It can be used in a variety of diets like vegetarian, non-vegetarian, gluten-free, halal and kosher.

Here is how you can put canola oil to great use:       

• Different brands of oil have different tastes. It is best to try out various brands till the ideal one is found.
• Some of the oil brands also have flavored variants that can add to the taste.
• Due to the sensitivity of all oils to heat, light and oxygen; it is recommended to store them in a cool, dry and dark place with minimal exposure to air.
• Slowly substitute your usual cooking oil with canola oil in order to get used to its taste and enjoy the benefits of reduced saturated fat intake.
• Substitute butter with canola oil when baking to reduce your intake of saturated and trans-fats.
• Use canola oil as salad dressings, dips, marinades and vinaigrettes for enhanced taste and reduced fat intake.
• Last but not the least, use the oil within its “use by” date recommended on the packaging.

References:

Agricultural Marketing Resource Center. Available at  www.agmrc.org

McInnis A. (2004). The Transformation of Rapeseed into Canola: A Cinderella Story. Retrieved from http://www.wdm.ca/skteacherguide/WDMResearch/CanolaResearchPaper.pdf

Oplinger E.S. et. al. (1989). Canola (Rapeseed). Alternative Feed Crops Manual. Retrieved from www.hortpurdue.edu/newcrop/afcm/canola; accessed June 2015.

Wharfe Valley Farms. Available at  www.wharfevalleyfarms.co.uk

Rapeseed Oil Benefits. Available at www.rapeseedoilbenefits.hgca.com

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Professor Gerard Bodeker   Chairman, Global Initiative for Traditional Systems of Health, Oxford Project Southeast Asia, University of Oxford

Malaysians may know it as peria, foo kwa or pakarkai, but no matter what we call the bitter gourd, it features prominently in many of our beloved dishes. The bitter gourd (Momordica charantia), sometimes called bitter melon, has long been said to have medicinal benefits as well. Thanks to research, we now know that the bitter gourd may be beneficial for people with diabetes.

Bitter yet nutritious

Prof Gerard Bodeker points out that there are over 200 studies published so far to illustrate the medicinal and nutritional benefits of the bitter gourd.

• Iron power! Bitter gourd is rich in iron, along with other minerals such as calcium and phosphorus. Among its many roles in our body, iron is important to promote healthy levels of red blood cells.
• Lots of beta-carotene. Bitter gourd has twice the amount present in broccoli, and beta-carotene is used by our body to produce vitamin A. Beta-carotene is also said to have possible beneficial effects in asthma management, cholesterol control and the reduction of risks of certain cancers. It may also decrease the rate of sunburn in people with sensitive skin. 
• Twice the calcium and potassium. Mention calcium-rich food and the first thing that crosses your mind may be spinach. Mention potassium-rich food and you think of bananas. In truth, bitter gourd contains twice as much calcium compared to spinach and twice as much potassium compared to a banana! Popeye should have been eating bitter gourds rather than spinach!

How about diabetes?

One of the traditional medicinal uses of bitter gourd is to treat people with Type 2 diabetes. Prof Bodecker says that there are at least 3 active substances in bitter gourd said to have anti-diabetic properties:

• Charantin, which lowers blood glucose level by increasing glucose uptake by the cells for conversion into glycogen. Hence, it helps lower the amount of blood glucose.
• Vicine and insulin-like compound called polypeptide-P can also lower blood sugar levels.
• A protein called lectin that is said to act similarly to insulin, to lower blood glucose level and suppress appetite.

To date, we have yet to discover any conclusive evidence to back up the medicinal uses of bitter

for type 2 diabetes, but it will be interesting to find out what research may discover in the future.

In the meantime, as we practice a healthy diet and exercise regularly, why not add some tasty bitter gourd to our meals?

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Tee, President of the Nutrition Society of Malaysia, at the official opening of the 9th Asia Pacific Conference on Clinical Nutrition in January 2015.

In addition to being a newly minted author, Dr Tee has a distinguished track record in championing better nutrition for Malaysians of all ages. Naturally, we took advantage of our conversation  to find out more about him.

HT: Dr Tee, please share with us a little about yourself. How did you become involved in the field of nutrition? What were your main areas of work?

TES: I graduated with a Bachelor’s degree in biochemistry from University of Malaya in 1972. I joined the Institute for Medical Research (IMR) later that year as a nutritionist. I then went on to do a master’s degree and a PhD. I did my doctorate on a part-time basis, while I was working in the IMR.

Most graduates with a biochemistry degree work as a biochemist in a hospital. I thought I would do something different and applied for a nutritionist post in the IMR. In the 1970s, nutrition was not such a “hot” field like it is in recent years. In fact, no local universities offered a degree in nutrition at that time. The IMR is like the research arm of the Ministry of Health Malaysia. The Nutrition Division’s main role is to identify major nutritional problems afflicting the community, who the most affected are, where the main locations of the problems are, and determine the causes. This information is used by the Ministry of Health and other government agencies to formulate intervention programmes in overcoming these problems.

During my years in the IMR, I worked on several research projects related to food and nutrition, in line with the role of the Nutrition Division of the IMR. My main areas were in community nutrition research. The Nutrition Division became well-known for a series of community nutrition studies throughout the country, enriching our knowledge on the nutritional status of communities.

I also started a systematic programme to establish a database on the nutrient composition of foods available in the market beginning in the 1980s. Throughout those years, I have published several versions of the Nutrient Composition of Malaysian Foods. Up to today, the version that I last published in 1997 is still in use by nutritionists, dietitians and health workers for dietary advice and conducting studies on nutritional adequacy of the communities.

I stayed on for 30 years in the IMR; my last position in the Institute was Head of the Cardiovascular, Diabetes and Nutrition Research Centre. In this span of 3 decades, I have witnessed the rapid increase of non-communicable diseases (NCDs) in the country, with the main problems being obesity, diabetes, heart disease and cancers.

HT: Clearly, nutrition is a topic you are passionate about. What drives you and keeps you going?

TES: As I went on further in my career as a nutritionist, I became more and more interested in nutrition work. It affects real life, daily life. And we were doing something that could help the community overcome various nutrition problems. And when I became involved in the activities of the NSM, I became even more passionate about nutrition work and how it could help the population in preventing various diet-related diseases.

I have become so involved in nutrition work! Even after my retirement from IMR in 2002, I continued to be actively involved in such activities, mostly through NSM. I truly believe that inculcating healthy eating habits is the key towards reducing diseases and prolonging life. And that we need to disseminate this message to the public.

HT: Dr Tee, who inspires you in your field? Do you have any “nutrition heroes”? 

TES: The inspiration really comes from the love for the subject, from the knowledge that some of the activities that we do can benefit the people and help them to reduce the risk of various diseases. The drive to do more comes from observing the huge number of people who are afflicted by these chronic NCDs. The obesity problem does not seem to be declining or even stabilizing. Children are also affected in large numbers. Diabetes affects a large proportion of the people. More needs to be done to alleviate these problems.

There are many internationally renowned nutritionists who have contributed greatly to the development of nutrition science and public health nutrition. One person I would single out is the late Prof Dr Nevin Scrimshaw who passed away at the ripe age of 95. He devoted his 7-decade career to the alleviation of hunger and malnutrition in developing countries. He has been a mentor to many nutritionists from all corners of the world, including me and other Malaysians. I regard him as a nutrition icon.

I often feel that what I have done through IMR and NSM is still so insignificant, compared to these giants in global nutrition. I often wish I could contribute more to nutrition in the country and the region.

The President of NSM

Dr Tee has held the position of President in NSM for the last 19 years. What is NSM all about? Let’s hear from the man who knows the Society in and out.

HT: You are currently the President of Nutrition Society of Malaysia, having held the position for an impressive period of time. Can you share with us the history of your involvement in NSM?

TES: In the early days, the IMR was the focus of nutrition research and activities in the country. Hence, a small core group of us, under the leadership of the late Dr Chong Yoon Hin, discussed the formation of a nutrition society in the country. A pro-tem committee was established in 1984 with Dr Chong as the pro-tem President and I was the Honorary Secretary. The Nutrition Society of Malaysia was formally registered with the Registrar of Societies in 1985. In the first formal election, Dr Chong was elected President and I took on the post of Hon. Secretary. In 1996, I formally took over as President of NSM, a post I still hold to date.

Yes, it has been a considerably long time, almost 20 years! If there is a person who is keen and able to take over and bring the NSM to greater heights, I will be happy to pass on the baton. Until that day, I feel I can still contribute to the activities of the NSM. There is still a great deal that the NSM can do for the profession and for the population.

HT: Why do you think we need a society such as NSM today? What roles does NSM hold in our society?

TES: Many of the diseases afflicting the population are diet related. This could be due to lack of certain nutrients or excesses of other nutrients. Nutrition is therefore a key cause of many diseases. Promoting healthy eating becomes an important strategy of the government, especially the Ministry of Health Malaysia.

I believe the NSM can contribute towards the government’s efforts in preventing nutritional diseases. The NSM has participated in the preparation of the first National Plan of Action for Nutrition (NPAN) of Malaysia, as well as in the 2nd NPAN (2006-2015). We are now participating in the review of NPAN III, for 2016-2020.

On top of that, the NSM has been carrying out various activities to complement and strengthen government’s activities to promote healthy eating and active living amongst the community. The NSM will continue to work with government agencies and indeed, all stakeholders in these activities. This includes collaborating with the private sector, especially the food industry in implementing intervention programmes.

Indeed, all international governmental organizations such as World Health Organisation and Food and Agriculture Organisation call on all stakeholders to work together in eradicating nutrient deficiencies and reduce risk to non-communicable diseases.

HT: Can you share with us some of the NSM activities that you are most proud of?

TES: The NSM has two main objectives:

1. Promoting and advancing nutrition science
2. Promote nutritional wellbeing of the population.

I am proud to say that the NSM has done its very best to carry out these activities to meet these objectives. And I am proud to say we have made significant achievements in both of these areas. NSM is now a recognized name within the nutrition fraternity in the region and the world. We participate in international scientific meetings and organize such conferences and seminars; we have a peer-reviewed journal that is recognized in the world.

As for the promotion of community nutrition, we have carried out numerous activities. These include the publication of numerous educational materials for the community at www.nutriweb.org.my. We are proud to have published 2 cookbook series to provide the people with actual healthier ways to prepare meals. A 3rd series, Junior Chef Cookbook, focuses on encouraging children to be involved in meal preparation so that they can eat healthier. The first volume, Let’s Play Healthy Cooking was launched on June 2, during the 30th Scientific Conference of the NSM.

That aside, we have also carried out numerous intervention programmes for specific groups as well as for the community in general. The focus has been on children and women, and recent programmes include Healthy Kids Programme, MyNutriChild and Positive Parenting Programme. Focus has also been given to mothers and women of reproductive age. The MI-Care and Bright Start-4-Life programmes are the current programmes that focus on the care of pregnant and lactating women as well as breastfeeding for newborns.

In addition to the above-mentioned groups, NSM regularly carries out community nutrition outreach programmes for the public. The largest of such programmes has been the nation-wide Nutrition Month Malaysia (NMM), initiated 13 years ago, in 2002. It aims to increase awareness of Malaysians towards the importance of healthy nutrition and active living through a variety of communication activities and approaches. You can visit www.nutritionmonthmalaysia.org.my for more information.

I find NMM particularly rewarding as it is a large programme that reaches out to all Malaysians through the partnership between three professional bodies, namely NSM, Malaysian Association for the Study of Obesity and the Malaysian Dietitian’s Association and several corporate companies. It also ropes in a communication specialist company to help us implement the activities. It is through such strategic partnership that we are able to do what each one of us is not able to achieve individually.

Indeed, in most of the specific target groups I mentioned above, they have been implemented in partnership with other professional health societies.

We can proudly say that these educational materials and activities have contributed significantly towards empowering the Malaysian public with appropriate nutrition knowledge. I believe the NSM has enriched the nutrition scene in our country.

Malaysian Diet: The Plain Truth by Dr Tee E Siong is available in major bookstores as well as at www.umpress.com.my.

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Mr Greg Mapp   Adjunct Associate Professor, School of Pharmacy, Griffith University, Australia

Complementary medicine today is no longer the home-made brews concocted by our grandparents based on beliefs and assumptions passed down from their own parents. These days, complementary medicine is increasingly science-based, and they are used more frequently to address common health conditions. Let us take a look at some examples.

For a healthy heart

Certain complementary medicines can support and boost heart health, when taken alongside prescribed medications. Of course, it is still very important to practise healthy eating and active lifestyle as well.

Let us examine the two common conditions that often lead to heart problems, and how complementary medicines can help in managing them.

Dyslipidemia

This is a condition that sees an abnormally high level of triglycerides and plasma cholesterol in the blood. A person with this condition may not show any symptoms, but if it is left unmanaged, there is an increased risk of coronary artery disease, stroke, and peripheral arterial disease.

Atherosclerosis

This is the blocking of arteries by plaque, leading to complications such as heart attack, stroke and even death.

The osteoarthritis problem

Osteoarthritis, is caused by degeneration of the joint, leading to the destruction of its protective layer called cartilage. As a result, people with this condition often experience pain when trying to move the affected limbs. While there is no cure, osteoarthritis can be slowed down by proper medication and a healthy lifestyle.

Medications can also be given to manage the pain. Below is how complementary medicine can help.

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Sarah Culverhouse   Naturopath, Blackmores Institute Health Educator & Trainer

The ginseng from Korea

Korean ginseng (Panax ginseng) is one of the most commonly used medicinal herbs in the world, for a variety of purported health benefits.

Side effects? Rarely. There are reported cases of discomfort, nausea, vomiting, diarrhoea and abdominal pain. Some experts recommend taking Korean ginseng with food to reduce these side effects.

Anything to watch out for? Avoid taking Korean ginseng with stimulants. Traditionally, use of Korean ginseng is discouraged if you have an acute infection and fever.

Suitable for pregnant and lactating women? Use with caution, but Korean ginseng is generally thought to be safe, with no adverse effects reported.

The great gingko

Gingko (Gingko biloba) has traditionally been associated with improved mental wellness and cognitive function such as memory.

Side effects? Rarely, as gingko is usually well tolerated. There may be headache, nausea and gastrointestinal-related complaints (indigestion, etc). There have also been cases of unexplained bleeding, but at least 10 clinical studies found that such bleeding has no significant impact on one’s health.

Anything to watch out for? Since gingko may cause bleeding, use with caution if you have a tendency to bleed or if you are on anticoagulant/antiplatelet therapy. Stop taking gingko if you notice any unusual bruising or bleeding. Also, if you are on high-dose supplements, stop taking 1 week before a major surgery.

Suitable for pregnant women? Gingko is not recommended for pregnant women, as there is currently not enough research data on this.

Hold on, that’s it?

Alas, we only have space for 2 herbs! There are more, of course, as research is similarly conducted on other medicinal herbs, such as Echinacea, milk thistle and even ginger. All these efforts are part of a collaborative endeavour among researchers, nutritionists, naturopaths, pharmacists and other key healthcare professionals to ensure that complementary medicine is safe, effective and reliable.

For more information on the Blackmores Institute Symposium 2015, check out our News & Chronicles coverage.

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Most of us recognize that we should be cutting down on fats. However, do we realize that it is even more crucial to try substituting the saturated fat we consume with unsaturated fat?

We need some fat in our daily diet as fat assists the body to absorb some vitamins. In addition, it is a good source of energy and the essential fatty acids that our body cannot produce on its own.

However, consuming a lot of fat may lead to a higher energy intake than is required, making us more likely to gain weight. Hence, if we want to eat healthily and have an ideal body weight, opt for lower fat alternatives whenever possible. Although it is crucial to reduce fat consumption, we also have to consider the types of fat we are consuming. We should be cutting down on foods that are high in saturated fat or trans fat, and substitute them with unsaturated fat instead.

Know the fats

Consuming too much saturated fat may raise blood cholesterol levels, which increases the chance of developing heart disease. Saturated fats such as butter, lard, ghee, full cream dairy products and coconut milk should be consumed minimally.

 Trans fat can raise blood cholesterol levels, just like saturated fats. In fact, the effects of trans fat may be worse than that of saturated fat. Trans fats are frequently found in biscuits, cakes, hard margarine and frozen processed food.

Therefore, unsaturated fats may be a better choice. Substituting saturated fats with unsaturated fats may reduce blood cholesterol levels and provide us with the essential fatty acids that our body requires. For instance, the unsaturated fats found in oily fish may help reduce the risk of heart disease. Sources of unsaturated fats include oily fish, nuts and seeds, olive oil, sunflower oil and vegetable oils. However, these oils are not suitable for deep fat frying due to their low smoking point and chemical composition.

How much is too much?

If we wish to cut down on fat, we may compare the labels of different brands of similar food products and choose those with less fat and less saturated fat. Use the following as a guide to understand whether a food is low or high in fat or saturated fat.

Foods with fat/saturated fat content between the high and low values stated in the table above are considered to have medium fat/saturated fat content.

Other ways to trim the fat

Remember, the amount of a particular food we consume affects the amount of fat we will get from it. Below are some ways to help us cut down on fats, particularly saturated fat:

• Measure cooking oil using tablespoons instead of pouring it straight from the container.
• Use unsaturated oils such as olive oil, sunflower oil instead of lard, butter or ghee in cooking.
• Choose lean meat and trim off any visible fat.
• Bake, grill or steam instead of frying so you do not have to add any extra fat.
• When you are choosing food products, compare the labels so you can select those with less saturated fat or less total fat.
• Select dairy products with lower fat content whenever possible such as skimmed milk, lower fat cheeses or reduced fat yogurt.
• When you are preparing sandwiches, avoid any butter or fat spread if the filling is adequately moist. When fat spread is used, opt for low-fat varieties. Choose one that is soft, straight from the fridge so that it can be spread thinly.

References:

National Institutes of Health. (2001). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation and Treatment of High Blood cholesterol in Adults (Adult Treatment Panel III).Circulation; 106: 3143.

Albert, C.M. et al. (2002). Blood levels of long-chain n-3 fatty acids and the risk of sudden death. New England Journal of Medicine; 346: 1113-1118.

Siscovick, D.S. et al. (1995). Dietary intake and cell membrane levels of long-chain n-3 polyunsaturated fatty acids and the risk of primary cardiac arrest. JAMA; 274: 1363-1367.

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Have you heard of Hedera helix? That’s the scientific name for the plant which you may know as the common ivy, English ivy or European ivy. Ivy is a flowering plant found in the Araliaceae family that can be seen clinging on house walls and tree trunks around Europe and Western Asia.

It is widely known that ivy leaf causes itch when we touch it. However, dried ivy leaf extract is safe and tolerated well among children and adults.

Father Knows Best

The medicinal properties of ivy were supposedly made famous by the Father of Medicine, Hippocrates. Over the centuries, ivy has been used to prevent hangovers from alcohol; as an anaesthetic due to its germ-killing (antiseptic) properties; to reduce swelling of the brain and feet, and even to treat bleeding and gut infection which causes bloody diarrhoea (dysentery).

The Ivy Today

Scientific studies have now shown ivy extract to contain antimicrobial properties, anti-inflammatory and antispasmodic actions, in addition to mucus-thinning properties. In a nutshell, ivy extract helps us breathe properly when we are down with a cold or flu as well as bothersome coughs that go on and on.

What’s in the Ivy?

The two main chemical groups in ivy that have been researched many times are triterpenoid saponins and flavonoids. Triterpenoid saponins have antiviral properties; Flavonoids function as antioxidants and help to bind and remove toxins from our body. Flavonoids also have anti-inflammatory actions besides the ability to modulate the enzyme pathways in our body.

Ivy is Good for Coughs and More

Ivy extract helps to relax the lungs’ bronchial muscle, especially in people who are down with cold or flu and having bouts of coughing. Even in those having asthma attacks, ivy extract can help them breathe easier. Ivy also makes thick and sticky mucus become more liquid. Mucus which is more liquid can be coughed up and gotten rid of easily.

Studies have shown ivy extract to weaken many strains of bacteria, the yeast Candida albicans and flu virus. This helps people to recover from infections faster.

It is really not surprising that ivy extracts can be found as active ingredients in medications for cough. It is truly a plant that deserves a league of its own!

References: 1. Clinicians Research Based. Available at: www.clinicians.co.nz 2. Lutsenko Y, et al. (2010). Hedera helix as a medicinal plant. Herba Polonica.; 56(1):83-96 3. Schmidt M, et al. (2012). Suitability of ivy extract for the treatment of paediatric cough. Phytother Res.;26 (12):1942-1947 4. Simoes CM, et al. (1999). Mechanism of antiviral activity of triterpenoid saponins. Phytother Res.; 13(4):323-328 5. The International Plant Names Index. Available at: ipni.org

6. Uddin G, et al. (2011). Preliminary Phytochemical Screening and Antimicrobial Activity of Hedera Helix L. Middle-East Journal of Scientific Research.; 8(1):198-202.

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Dr Tee E Siong may not be a household name in Malaysia, but to those on the local nutrition scene, he is well-known for his passionate advocacy of better eating habits. He was a founding member of the Nutrition Society of Malaysia (NSM) and has served as its President for the last 19 years. He was also involved in several key initiatives of the Ministry of Health Malaysia to improve the nutritional status of Malaysians. Furthermore, several newspapers seek his views on various current nutrition issues in the country. He is a regular contributor to major newspapers such as The Star.

June 9th, 2015 marked another milestone in Dr Tee’s long list of distinguished accomplishments – the day saw the official launch of his first published book, Malaysian Diet: the Plain Truth. On that special occasion, we sat down with Dr Tee for a little chat on his life, his book, and, of course, his thoughts on the food Malaysians love to eat.

HT: Dr Tee, congratulations on your book! It has been a long time coming, hasn’t it?

TES: I am truly pleased that I have managed to complete the book. It is something I have wanted to do for some years, but I never got around to doing it until two years ago. I am glad that it is finally out! I must thank UM Press for this opportunity to collaborate in publishing this book, and realizing my plan!

HT: What is this book about?

TES: As the title suggests, it’s about our diet, the Malaysian diet. We always hear that our favourite food, such as nasi lemak and roti canai, are unhealthy, but this is not necessarily true. It does not mean that we should stop eating them altogether. My book shares with readers on how we can eat our favourite food and remain healthy.

All it takes is some adjustments to our dietary habits. For example, by preparing healthier versions of our favourite dish (which is sometimes as easy as cutting down on the amount of oil, salt or sugar used as well as adding more vegetables) and watching the portion size, delicious Malaysian dishes such as nasi lemak need not be considered “guilty” (or even dangerous!) pleasures.

My book also contains science-based advice as well as common sense for Malaysians wishing to adopt a generally healthier approach to food. Readers looking for honest, unbiased information on phytonutrients, for example, or dietary tips to improve their health can find such information and more in my book.

HT: What inspired you to write the book?

TES: It is the years of working in public health, mostly through the NSM that inspired me to write this book. It is like putting together my thoughts and experiences over the past 3 decades into a book. It is also due to recognizing that the prevalence of nutritional problems is still high, I feel that more reading materials for the public on this matter is needed. I want to reach out to the people. I believe that we must continue to empower the people with the right knowledge, while making the environment more health friendly.

I often ask myself: after decades of promoting healthy eating and active living amongst the population, why is the prevalence of non-communicable diseases (such as diabetes and heart diseases) not declining? Are the health authorities and NSM wasting their time doing these activities? Are we not getting to the people with our messages?

I would like to believe that all the information disseminated over the years have contributed towards increasing the awareness of the people on the importance of healthy lifestyle to prevent nutritional problems. However, in many cases, the knowledge gained has not been translated into behaviour change and positive actions. There are also people who are aware, but do not see the urgency in changing their lifestyle practices.

What it all means is we need to work further in reaching out to the people. We need to use strategies and approaches that appeal to the public. We have more work to do.

This is where I feel my book can make a contribution. There are indeed numerous nutrition books in bookshops, but mostly by foreign experts, foreign writers. I want to give people a book, written in an easy enough language (and yet maintaining a professional approach), in a language and style that will appeal to the local public. It is based on the local scenario that people can relate to. The book does not promise magic bullets; neither does it prohibit people from enjoying eating. Instead, it encourages them to eat in a wise manner; to be disciplined.

HT: Your book advocates heavily for the “always reliable” method of balanced meals and regular exercise to maintain weight and health, unlike other books which may emphasize singly on special diets, weight loss supplements, and other methods. In your opinion, what are the advantages of balanced meals and regular exercises compared to those methods?

TES: Very simple. My approach is based on what mainstream nutrition science believes is the way. It is based on science. It is not so “fashionable”, not so exciting, but it is evidence-based approaches adopted by government authorities the world over and the international health organisations.
Other methods may promise quick or “magic bullet” solutions, but to date, there is nothing as sustainable and effective as the “old-fashioned” way. My book shows you how this can be achieved in a way that allows you to still enjoy your favourite food.

HT: How would you respond to people who claim that your advice – watch what you eat, exercise regularly – is too “hard” to follow because they are too busy?

TES: My advice is actually not hard to follow. It’s a matter of being disciplined. I think what is required, firstly, is for the individual to have the belief that healthy eating and active living are key to a healthy life.

Everyone wants to be healthy to enjoy the wealth he has accumulated. But not everyone believes in the importance of healthy eating and active living. Some people take it for granted that they will be healthy; there is no need to do anything. Some people take on a healthy lifestyle only when there are signs of ill health such as chest pain, sugar in urine, etc.

Hence, we must first convince the individual that healthy eating and active living are very important. Once that is done, it becomes not hard to practise this lifestyle. These practices become ingrained in the lifestyle. One just hates salty foods, sugary drinks and fatty foods. One feels uncomfortable not exercising or being physically active.

Healthy eating doesn’t mean one has to give up all the “goodies” of Malaysian cuisine. I concluded in my book that it is possible to adopt a healthier makan culture and yet enjoy the goodness of Malaysian cuisines. We just need to be conscious of what we eat, and be clever about how we eat. I am not asking everyone to calculate every calorie and every gram of fat in their meals. It is not necessary to do that. What one needs are only some simple knowledge of the nutrient content of the foods and some simple adjustments to the daily meals.

HT: Very nicely put, Dr Tee. Let’s get back to your book. Please share with us the journey to publication. How did you conduct your research, and who supported you along the way?

TES: It has taken me quite a while to finish the writing of this book! My schedule is still rather tight, being involved in numerous activities, besides NSM projects.  

Fortunately, there is no real need to do a lot of “research”. The book is sort-of an accumulation of thoughts and experiences I have had for 3 decades. I do include some data on health statistics, but these are not difficult to come by, with my involvement in current activities.

My daughter, Tee Shiao Eek helped me to write the chapters. She is an experienced journalist who has been writing on health matters for many years. She has helped me put some of the scientific facts in a more reader-friendly format.

HT: The book is in English. Do you have plans to translate it into other languages?

TES: I am in discussion with UM Press (the publisher) on translating the book into Bahasa Malaysia. We want to see how the English copy is being received before we do that.

Malaysian Diet: The Plain Truth by Dr Tee E Siong is available at RM26 in all major bookstores. You can also order a copy fromwww.umpress.com.my.

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Overly thin individuals may be the envy of those who struggle to shed extra pounds. While being underweight seems more desirable than being overweight, being underweight has its risks.

Hefty consequences

Those overly thin individuals are at risk of infection (due to easily compromised and weak immune system), hair loss, low muscle mass and unstable hormonal regulation. In addition, underweight individuals are also prone to osteoporosis and anaemia due to the disrupt intake or absorption of important nutrients. Furthermore, underweight women are at risk of amenorrhea (the absence of menstruation) and probable pregnancy complications.

Despite the obesity epidemic escalating at an alarming rate, there is a proportion of the population that is underweight. According to the World Health Organization, the prevalence of underweight (body mass index <18.5 kg/m2) among Malaysian adults was 8.3%.

Lifting the curtain

There is a plethora of causes why individuals may become underweight. Hence, there are as many treatment plans as there are causes. No one size fits all. There is no magic bullet. A treatment plan should be tailored according to each individual. Being underweight, whether body weight is lost purposefully or not, can result from both psychological and physiological factors.

Physical causes of underweight include genetics and illness. Individuals with “lean genes” may have a higher basal metabolic rate, but should be cautious of extreme body weight loss. Body weight loss of more than 2% of total body weight in one week; 5% in one month; 7.5% in three months; and 10% in six months will put an individual at a high risk of becoming underweight.

That aside, some attacks of flu may lead to unintentional weight loss; and some medications may suppress appetite or cause weight loss. Patients should consult their pharmacist if they have recently began a new medication and are now experiencing otherwise unintentional weight loss. Apart from that, some medical conditions do foster underweight, such as hyperthyroidism, diabetes, tuberculosis, HIV/AIDS and cancer.

Many people who are under a lot of stress may experience weight loss due to nausea or a lack of appetite. In addition, individuals suffering from depression frequently experience reduced appetite and unintentional weight loss. For these cases, consultation from a counsellor or psychologist should be sought as well as intervention from a dietitian.

Tackling the issue

The analogous between underweight and overweight continues in treatment plans. Successful weight gain, like successful weight loss, originates from the pairing of a structured diet plan with regular physical activity. The key to gaining weight is to take in more calories than you use.

First of all, there is a need to determine a healthy weight target (body mass index between 18.5 kg/m2 and 24.9 kg/m2) and proceed from that starting point by increasing calorie intake. An extra 500 to 1,000 calories per day is recommended, for a weight gain of 0.5 to 1 kg per week. Similar to weight loss, realistic goals are crucial for proper weight gain. In addition, most of us may find it surprising that weight gain depends equally on physical activity, in order to build and maintain lean tissue. Furthermore, a side benefit of a physically active lifestyle is an increased appetite, which may initiate a positive cyclical effect.

Tipping the scales in a positive direction originates from selecting foods that are calorie-dense but at the same time, still beneficial. Although fast food and unrestricted desserts appear like a miraculous quick fix, nutritious food with protein, vitamins and minerals should be emphasized; instead of mere calories from processed sugars and saturated fats.

Integrating extra calories into a routine diet is often beneficial. For instance, replacing water with milk in oatmeal may add approximately hundreds of calories more conveniently than changing to foods that you may not usually consume. In addition, milk will also add calcium and protein on top of the extra calories.

Smart snacking between main meals also plays a crucial role in weight gain, such as nuts or yogurt can add calories, vitamins and minerals. Furthermore, the weight gain plan may be coupled with polymeric formulae/ nourishing fluids.

Being able to consume anything without noticeable consequences is a fallacy— even underweight individuals have to be aware of fat and sugar intake. Poor dietary choices may lead to illnesses such as heart disease or stroke, irrespective of body weight. Consult your dietitian if you need professional help in dealing with the difficulties of gaining weight!

References:

Institute for Public Health. (2011). The fourth national health and morbidity survey (NHMS IV). Kuala Lumpur: Ministry of Health Malaysia.

World Health Organization. (1998). Preventing and managing the global epidemic. Report on a WHO Consultation on Obesity. Geneva: World Health Organization.

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