Category: Nutrition

WORDS JENNIFER F. NETTO

Every parent desires to have the entire day planned, to wake up early, prepare breakfast, pack lunch-boxes, get the kids ready for school and send them off (right at the front of the school gate if possible). While that’s an ultimate vision, most parents aren’t so lucky especially when other obligations tie them down. Perfect parenting or not, sending your child off to school with lunch money alone is not enough. When it comes to food, there should also be a responsible concern on what your child is eating in school. Apart from prioritizing a healthy diet, consuming uncontaminated food should top the priority list too.

WHAT IS CONTAMINATED FOOD?

According to the Ministry of Health Malaysia, food contamination refers to food that has been corrupted with another substance – either physical, biological or chemical. Biological contamination refers to food that is contaminated by organisms or substances they produce. This includes biological matter produced by humans, rodents, insects and microorganisms. Bacteria and viruses are typically the two biggest causes of biological contamination and can result in some of the most common types of food poisoning including salmonella, E. coli, listeria and norovirus.

Physical contamination is when a foreign object contaminates food, objects such as steel wool, sponges and utensils. Chemical contamination refers to food that has been contaminated with a natural or artificial chemical substance. These contaminants are particularly dangerous as they expose people to any number of toxic substances, some of which can be fatal. Chemicals can also contaminate food at any time of the food process, whether by pesticides transferred from the soil the food is grown in or during the manufacturing process. Storing chemicals separately from food is essential to help protect against chemical contamination.

BEING SHERLOCK

Incidents of food poisoning in schools have happened a lot and we hear in the media of outbreaks almost annually. Detecting contaminated food can be tricky but there is a simple way to do this which is to be observant of various causal factors. Food vendors are hired to cater to children in schools, some of them are unable to adhere to safe practices and this will put the children in danger of food poisoning. Most cases can be avoided if food handlers practise proper measures when preparing food and it is every parent’s responsibility to play the social health inspector for the sake of the safety of every schoolgoing child.

“Food contamination refers to food that has been corrupted with another substance – either physical, biological or chemical.”

FOOD HANDLING AND STORAGE

A simple observation of how the canteen operates and handles food can give you a general picture of what to expect. Check if food is displayed properly, if they are covered and if they use thongs to serve unpacked food. Observe how they manage raw food and that it is not mixed with cooked food as this could cause cross- biological contamination. It is also important to observe the canteen’s food storage area – are the boxed items left on the floor and if they are accessible to rodents and pests?

Check also the condition of their refrigerator and what items are stored and not stored in it, if seafood, eggs and milk are stored at the right temperature and what are left unrefrigerated and exposed in the open. Note also if they reheat their food, and how quickly they refrigerate leftovers. This may seem like a trivial matter, but cooked food that are exposed to room temperature for more than 2 hours have the potential to attract biological contaminants onto them and therefore should sometimes not even be considered to be refrigerated as leftovers. Foods such as eggs, cheese, milk and coconut rice (nasi lemak) for instance can biologically degrade fast when left in room temperature and may be best discarded if not consumed after a long preparation time. Contaminated water can also be the main cause of food poisoning. Rightfully, water should be filtered and boiled when it is served to children, but this is most often not the case. In practice, vendors are more prone to preparing drinks from unboiled and unfiltered water due to convenience.

CANTEEN FACILITIES

Some canteens can have poorly managed facilities, but cleanliness should never be compromised no matter how limited the resources may be. Eating utensils for instance can carry various contaminants if they are not washed properly, dried and stored well. The sink in which our children wash their hands is another matter of concern. Take note if children are provided with good hand soaps and if the sinks are regularly washed or not. A dirty sink can harbor billions of bacteria which thrives in such environment and they are easily spread through each kid who uses the sink. Trash bins too should be emptied regularly and kept closed to prevent flies from vectoring pathogens that can cross-contaminate well prepared food.

EDUCATE FOR PREVENTION

While such observations in a canteen will give you a rough idea of how to evaluate the quality of food produced by the canteen vendor and the potential hazards your child could face consuming their meals, it is also important to teach the young ones to identify spoilt and soiled food, and to be vigilant in observing the cleanliness of their canteen vendor. Train them to purchase boxed or canned drinks instead, advise them to stay away from food which has too many flies around it and to use their sensory to detect food that has gone bad through smell and texture before consumption. Food safety is everyone’s responsibility and when canteens are poorly managed, as a parent, you could take the proactive measure to inform respective authorities to take necessary action. You could even start an awareness programme with the rest of the parents through your child’s school Parents Teachers Association (PTA, also known as PIBG) and get everyone involved in making changes for the better. HT

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WORDS JORDAN LAI

To all my Muslim friends, I know the last month has been a struggle. I also know a number of you might have put on a little extra weight over the fasting month. Does it come as a surprise? Not really. You would expect to lose weight if you’re only eating half as much as you normally do. But that isn’t the case, is it? Think about it, the heavy breakfasts in preparation for the day ahead, all the Ramadan bazaars conveniently popping up after work, the sudden cravings for pizza and deep-fried chicken (which you would otherwise try to avoid). Dietary habits definitely change during the fasting month and some people would consider it as an opportunity to indulge (excessively). Fret not, as HealthToday has come up with a cheat sheet for those of you who need a little help getting into that pair of jeans you used to fit in back in April.

CHEWING GUM

No one really makes a habit of chewing gum anymore. These days it’s marketed as a minty breath freshener and some sugar-free options are promoted for plaque control. While chewing gum is obviously no substitute for proper dental care, there are other less apparent benefits to chewing gum. When you are chewing gum, the act itself tricks your brain into thinking that you’re currently in the process of eating. Since you won’t be swallowing your gum, you could be chewing for hours without realizing you’re hungry. Of course, it doesn’t actually satiate you, but it might really help you avoid snacking on more unhealthy options, like chips or candy in between meals. Besides suppressing your appetite, it improves your memory and concentration. You may even create a sharper jawline from chewing constantly, but that could be a stretch.

!! Avoid bubble gum—they contain so much sugar, they’re practically candy.

FIBRE DRINKS

The fibre in these drinks are natural, plant-derived cellulose, which help to supplement your diet. If you’ve always struggled with self-control when it comes to the size of your meals, you may want to consider downing a glass of fibre before every meal, or even in between. The dry, powdered fibre starts to expand as soon as it comes into contact with water, increasing in bulk and gel-like. This fills up your stomach and reduces its capacity for food, making you feel full, faster. Chia seeds also act in the same way, but they require more time to prepare and rehydrate. Not only do fibre drinks come in different flavours, you can also buy unflavoured fibre powder (if you’re not a fan of artificial sweeteners) that adds zero calories to your drink of choice. Some fibre drinks are also enriched with vitamins, minerals and probiotics, so you’re not compromising your nutritional needs.

!! Avoid packaged fruit juices— some fruit juices from the store can contain as much sugar as any other soft drink.

FLAVOUR DROPS

You’ve probably heard of fruit- infused water, but let’s be honest, it’s really just a waste of perfectly good fruit because you probably won’t eat them after they’ve served their purpose flavouring your water. With flavour drops, you only need a few drops from these small bottles of concentrated flavour in your water to give it a new twist. Besides an assortment of flavours, there are also low calorie options containing no sugar, and sweetened with stevia, xylitol or sucralose. Of course, flavoured water is no substitute for pure, unadulterated drinking water, but it could help those who crave soft drinks. If you’re someone who enjoys carbonated drinks, you can always buy 1.5 litre bottles of sparkling water and add your flavour drops to that. Consider drinking through a metal straw to give you the feeling that you’re drinking something more than sugar-free, flavoured, bubbly water.

!! Avoid bottled sweetened tea—just because it contains ‘real’ tea, doesn’t make it any healthier.

ALMOND FLAKES/ STICKS

While they cost more than most junk food by weight, almonds are a nutrient-dense food high in fibre, antioxidants, healthy fats, vitamins and minerals. The health benefits of almonds include lowering cholesterol, blood pressure and blood sugar levels. You are more likely to find sliced or slivered almonds in the baking section of the supermarket. Almond flakes are sliced so thin that they’ll give more of a crunch than whole almonds, much like chips or crackers. The stick form of slivered almonds provides a snapping texture when you bite on them with your teeth, sort of like one very popular chocolate-coated biscuit stick (minus the excess calories). Most people enjoy snacking because it just gives them something to do. The best thing about snacking on almonds is that you can keep munching on them without feeling guilty.

!! Avoid ‘honey’-coated nuts—the coating is mostly sugar, so if you’re watching your waistline, stick with unflavoured nuts.

HARD-BOILED EGGS

Contrary to popular belief, you can eat a hard-boiled egg that’s been left overnight. In fact, hard-boiled eggs are safe to eat up to one week after being boiled. The only thing you need to remember is to keep them unpeeled in the refrigerator to keep these convenient sources of clean protein from spoiling. An egg might be small but give it a try; whenever you feel peckish, have a hard-boiled egg and see if you still feel hungry after that. It actually feels quite substantial. For those with high cholesterol levels, they may want to consult with their doctor or a dietitian on whether they should be eating the yolk or not, but otherwise, egg yolks are rich in nutrients and it’s safe to eat one whole egg a day. A little salt and pepper, or dipped in a little soy sauce, and that’s a wholesome snack to last you a few hours until your next meal.

!! Avoid commercial mayonnaise—this high-fat food product is made from eggs, but mostly contains oil, salt, sugar and many other additives.

NORI/LAVER (EDIBLE SEAWEED)

Most commonly known as an ingredient in sushi rolls, these thin sheets of dry, edible seaweed have a crunchy texture and are a good source of calcium, phosphorus, magnesium and many other minerals. One regular sheet of roasted seaweed for rolling sushi contains 10 calories. If you want your nori a little crispier, heat it for a few seconds in a hot pan to give it a more brittle texture. As it isn’t high in calories, it’s a good snack option whenever you feel peckish for something slightly savoury. Just remember to rinse your mouth or brush your teeth after snacking on it.

!! Avoid flavoured seaweed— these snack varieties are usually fried and contain high amounts of salt and additives, they’re almost junk food. HT

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WORDS HANNAH MAY-LEE WONG

Longing for smooth, baby-soft feet? Can’t seem to find a way to get rid of those pesky hardened skin known as corns and calluses? HealthToday talks to a podiatrist to find out ways to eliminate corns and calluses safely, and for good.

What are corns and calluses?

Corns normally come together with calluses. They are thick, hardened layers of skin that develop on the bottom of our feet. The difference between the two is that calluses grow on the outer layer of our skin, while corns grow inwards, and inside our skin.

What are the causes?

Basically, corns and calluses form when your skin tries to protect itself against friction and pressure. Thus, corns and calluses tend to appear on the pressure points of a foot, and it could be worsened by wearing ill-fitting shoes. Each person’s pressure points are unique, therefore,the position of where corns and calluses develop differs from person to person.

A podiatrist would be able to tell you why you are developing corns in certain areas by observing the way you walk. The risk of developing corns depends of a person’s foot type and joint mobility. Those who have existing foot deformities are also at higher risk of developing corns and calluses.

How are corns different from warts?

Warts usually do not grow at the pressure points of your feet. But if they do grow in those areas, it can be quite hard to differentiate corns from warts. Even podiatrists might have to do some debridement (removal of dead skin) before we can tell if it is a corn or a wart.That said, corns and warts are completely different things. Warts are caused by viruses of the human papillomavirus (HPV) family, and if you debride a wart, sometimes you will see black dots and/or some pinpoint bleeding.

Warts are removed by salicylic acid or special medicated plasters available in the pharmacy. Warts can be very stubborn, and everybody responds differently to treatment. Some people can get rid of their warts easily with the creams and plasters widely available in pharmacies. But others may need to see a dermatologist who would prescribe something stronger like cryotherapy.

Podiatrists need to make sure we get the right diagnosis from the beginning. “Corn and wart removal creams” are not a long-term treatment for corns. These creams contain salicylic acid that would just make the skin soft and cause the whole area to peel and drop off—the corn would fall off, too. However, most times, the corn will grow back because the heart of the matter is, there is repeated pressure and friction going on in the same area that needs to be eased. 

How can we remove corns and calluses?

If you have corns, you should see a podiatrist or doctor to have it removed. A podiatrist will use a scalpel or blade to de-nucleate the corn and scrape it out. Don’t worry, it is usually not a painful process — it’s a bit like going to a pedicurist. Since corns are caused by prolonged friction and pressure in the same area, it is likely to grow back again after removal. If a patient’s corns grow back quickly after being removed, a podiatrist will prescribe orthotics, which are custom-made padded shoe inserts, to help relieve pressure at certain points of the foot.

If you are healthy, not diabetic and have no vascular issues (any abnormal condition of the blood vessels), you can file your calluses at home using a nail file or an emery board.

What are the possible complications?

If you are healthy and don’t have diabetes, developing corns and calluses is not a big issue because if it turns harmful, the area would hurt, and it alarms you to do something about it.

Conversely, corns and calluses on a person with diabetes can lead to ulcers and this is not to be taken lightly. Nerve damage from diabetes can lead to the loss of sensation in the feet. In this group of people, they do not feel pain even when the corn continues to rub. In the end, the corn breaks off, damaging the tissue around it and becomes an ulcer which can become infected. If you have diabetes or any vascular issues that cause poor blood flow to your feet, seek the advice of your doctor for proper foot care and management of corns and calluses.

How can we best prevent corns and calluses?

The best way is to reduce repeated pressure and friction in the same area of your foot. This often means wearing shoes that fit you well, have plenty of support and have room to wiggle your toes — sport shoes are a good option. Wearing socks also protects your feet and reduces friction.

Another great option is to get a pair of prescription foot orthotics from a podiatrist. Lastly, you may want to purchase protective pads or coverings over areas on your feet that tend to rub. HT

“Corns and calluses on a person with diabetes can lead to ulcers and this is not to be taken lightly.”

WORDS ABRAHAM MATHEW SAJI

Coffee, one of the most widely consumed drinks in the world, is derived from the beans of Coffea canephora (best known as robusta) and C. arabica. Coffee is unique in terms of its perceived and actual effects on the body and is also loved for its distinct aroma and taste. Our general perception about coffee is that it can keep us awake. However, its benefits go beyond the “wake-me-up” action and it can be categorized as a health drink.

What makes up coffee?

The various bioactive compounds of coffee include caffeine, chlorogenic acid, polyphenols, diterpenes and other phenolics. These compounds work either alone or synergistically to provide us with much needed micronutrients and improvement of diseased conditions. Some of the most common and prominent health benefits are:

Coffee As An Antioxidant

Several studies have shown that coffee has antioxidant activity, which has been proven to be higher than cocoa and tea. Its antioxidant quantity and quality are boosted after the beans are roasted. Antioxidants work by functioning as scavengers of free radicals that are produced in our body during routine metabolic processes and stress. Many of the antioxidants in coffee possess anti-inflammatory properties and one of the antioxidants, namely chlorogenic acid, promotes cardiovascular health.

Coffee For Cognitive Health

By virtue of its ability to boost brain activity, coffee has been known to prevent cognitive decline. Thus, coffee contributes to prevention or delay in the onset of disorders such as Alzheimer’s disease and dementia. The caffeine in coffee prevents a build-up of the beta-amyloid plaque, which is the main cause of impaired cognitive function. Beta-amyloid is a protein fragment present in a healthy brain. As we age and due to the various bodily metabolic functions, these fragments get further broken down and tend to accumulate and form a sticky plaque. These plaques are firmly stuck between the nerve cells, disrupting cell function and cognitive health.

Coffee As A Short-Term Memory Booster

The caffeine in coffee has been extensively researched for its effect on the areas of the brain that are responsible for concentration, memory and alertness. As the duration for the activity of these boosters vary within individuals, researchers found significant surge in brain activity in the group which drank coffee. This surge can be an effective memory booster, as long as it lasts.

Coffee Can Keep Diabetes At Bay

Coffee is strongly associated with the reduced risk of diabetes and its related complications. Coffee assists our body in using insulin and also protects the insulin-producing cells allowing for the effective control of sugar levels. Coffee’s anti-inflammatory effect helps to prevent tissue damage, which is one of the main risk factors of type 2 diabetes. Caffeic acid—one of the many antioxidants present in coffee—also prevents the formation of amyloid fibrils, which are toxic to insulin-producing cells. Since coffee can reduce the risk of diabetes, it aids in the improvement of cognitive health.

Coffee Is Healthy For The Heart

Your regular cup of coffee can also be a boon to your heart and other cardiovascular functions. By keeping diabetes at bay, coffee helps to avoid diabetes-induced hypertension.By virtue of its anti-inflammatory antioxidants, it protects the chambers of the heart and blood vessels. Coffee also helps to regulate blood pressure, especially in those with hypotension. These properties can promote cardiac health by controlling blood pressure and thrombosis, which otherwise can cause heart failure.

Coffee Can Enhance Exercise Performance

Coffee, as a cognitive health enhancer that can improve alertness and concentration, ensures adequate focus and performance during exercise. In addition to mental health, it also helps to reduce physical fatigue and thereby increasing and improving endurance levels. By strengthening muscle contraction, caffeine increases the fatty acid levels in the blood which can result in higher endurance and reduction in pain levels.

Coffee Is Healthy For The Liver

Based on a research conducted in Turkey, regular consumption of coffee had positive results in lowering the levels of liver enzymes in the bloodstream. Higher liver enzymes are usually linked to liver dysfunction or damage. Another study also proved an inverse relationship between the quantity of coffee consumed with the risk of liver cirrhosis; there was a 20% reduction in risk with every cup of coffee consumed.

Coffee Can Curb Cancers

The risk of endometrial cancer in women who drink coffee regularly was about 25% lower than those who did not. Among the cancers that could be curbed by consuming coffee were prostate, breast, colon, rectal and liver cancers. The anti-carcinogenic effect of the polyphenols contained in caffeine is believed to be responsible for its ability to curb cancers. Additionally, the protective effect of coffee against liver cancer could be attributed to its ability to lower liver enzymes and control cirrhosis.

Coffee Helps Overcome Depression

Upon consumption of coffee, the caffeine present in it is absorbed and transported to the brain, where it blocks the inhibitory neurotransmitter, adenosine. In the absence of adenosine, there is a surge of other mood-enhancing neurotransmitters like serotonin and dopamine. Hence consumption of coffee helps to inject these “feel- good” hormones into the bloodstream, thus enhancing mood and overcoming depression.

Coffee Prevents Gout

The antioxidant phytoconstituents of coffee are responsible for reducing unhealthy levels of uric acid, which is one of the precursors to being afflicted by gout.

Coffee Can Help In Weight Loss

The magnesium and potassium present in coffee helps to regulate the utilization of insulin by the body and reduce cravings for sweet treats or snacks. The caffeine in coffee boosts metabolism and stimulates thermogenesis which break down fat cells and use fat as fuel during endurance exercises and training.

Coffee Lowers The Risk Of Parkinson’s Disease

Parkinson’s disease, the second most common neurodegenerative condition after Alzheimer’s disease is caused by the death of dopamine-producing nerve cells in the brain. Certain scientific studies have shown that coffee drinkers have a lower risk of Parkinson’s disease, with a risk reduction of 32% to 60%.

“A cup of coffee a day boosts your health in many ways.”

How Much Coffee Is Good?

In hindsight, all the benefits of coffee may sound exciting and tempting, but it does not mean that more is better. Experts recommend that we drink moderate amounts of coffee based on the signs our body shows, as each individual responds differently to coffee.

Fret not, coffee lovers! Coffee isn’t bad for your health. It is no longer featured in the WHO list of possible carcinogens (cancer-causing substances). Rather, it is listed as a health drink in US FDA’s 2015 Dietary Guidelines. The guidelines recommend having 3 to 5 cups of coffee a day. However, the guidelines mention that addition of sugar, cream or flavoured creamers negate the beneficial effects. So, black is best!

As further research and ongoing studies reveal more benefits of coffee, it may not be long before we come across a phrase, “A cup of coffee a day boosts your health in many ways.” HT

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