The Star - Tuesday September 11, 2007
Weight loss minus the hunger
By CHARNICIA HUGGINS
FOODS that fill you up without packing a ton of calories can help in the battle of the bulge, results of a new study suggest.
In the study, obese women who reduced the “energy density” of their diet by cutting their intake of fats and adding more fruits and vegetables lost more weight over a 12-month period, and felt less hungry, than did those who simply reduced their fat intake.
“Incorporating low caloriedense foods into the diet is an effective strategy for lowering calories and reducing hunger when you’re trying to lose weight,” study co-author Dr Julia A. Ello-Martin, of Pennsylvania State University in University Park, Pennsylvania said.
“This is an approach that allows you to focus on the foods that you should be eating rather than focusing on restricting calories,” she added.
One of the reasons people don’t stick to a weight-loss diet is hunger. Ello-Martin and her colleagues speculated that a diet that controls hunger by encouraging dieters to fill up on low energy-density foods may improve adherence as well as increase weight loss.
For the study, 97 obese women were randomly assigned to a group that was counselled to decrease their intake of fat or one that was told to decrease their fat intake and increase their consumption of filling, low energy- density foods, particularly fruits and vegetables. The study participants were not forced to meet any daily goals for their total caloric intake or to limit the amount of calories they consumed from fats to a specific amount.
Twelve months later, weight had come off the women in both groups, the investigators report in the American Journal of Clinical Nutrition. The women in the fruit and vegetable group, however, lost 7.9 kg, in comparison to 6.4kg among the others.
The women in the fruit and vegetable group also reported experiencing less hunger than did the women who merely reduced their fat intake, study findings indicate.
Although the study lasted only one year, Ello-Martin speculates the dieters may be able to maintain their weight loss and dietary changes over a longer period.
“There is potential for people to sustain the diet and weight maintenance because it is food focused,” she said.
“They are getting to eat foods that are helping them not feel hungry.”
What’s more, the study “didn’t have that hideous approach of having to count calories every day.” – Reuters
Saturday, July 19, 2008
Less pain without obesity
Sunday June 29, 2008 - the Star
Less pain without obesity
By LIM WEY WEN
The link between obesity and cardiovascular diseases has been well established. But do you know that being obese can also make your life more painful in other ways?
AS we become desensitised to the countless obesity awareness campaigns organised by health authorities, statistics of people dying of heart disease due to obesity have increasingly become a mere number to most of us.
And that trend could not be emphasised more when consultant endocrinologist Dr Faridah Ismail named her presentation “I’m fat, so what?” at a weight management campaign recently.
There are some among our population who think that children and babies who are fat are cute and cuddly.- AFPphoto. There are some among our population who think that children and babies that are fat are cute and cuddly, Dr Faridah said. “Usually we perceive obese or slightly chubby children as lovely, nice or well fed. But that is not the correct perception anymore.”
With around 30% Malaysians falling into the overweight and obese category, doctors have a good reason to be concerned.
Obesity brings with it a plethora of other complications that further burdens our healthcare system.
Among the well-documented complications are the increased risk of a heart attack, stroke, diabetes and hypertension – all chronic diseases that require long-term management and care.
“We as health professionals are faced with these problems (associated with obesity) every day. (Now), medical chits are given out because of problems associated with obesity,” Dr Faridah said.
But not many people realise that the medical chits given out are not just for those who have chronic diseases such as heart disease or hypertension. There are other complications of obesity that could make a person’s life painful and miserable, Dr Faridah said.
One of those problems is joint pain. If you are obese, your uric acid may get elevated. When your uric acid is elevated, you can get gout, Dr Faridah explained. In gout, uric acid crystals deposit in your joints, tendons and surrounding tissues, causing the affected area to swell and cause pain.
For an obese person, panting after walking up a flight of stairs is not just a matter of fitness. “When a person is obese, the fat in the abdomen restricts and blocks the lungs where it has no space to expand,” Dr Faridah said.
With breathing difficulties and joint pain, people who are obese often do not exercise and that, in turn, makes them put on more weight, setting off a vicious cycle, Dr Faridah said.
Besides, the risk of developing gallstones and acid (gastroesophageal) reflux are increased in people who are obese. “The pain of having gallstones is like (the pain of) a woman in labour,” says Dr Faridah, adding that it is difficult to operate on obese patients, which are also predisposed to infection and other problems.
Senior lecturer in clinical psychology Dr Alvin Ng said the prevalence of mental disorders is higher in people who are overweight and obese.
“A few studies have shown that the higher your BMI is, the higher risk of you getting some sort of mental disorder at any one time,” he added.
That is why prevention is still the best in dealing with the obesity epidemic, because it is a lot tougher to get out of obesity than preventing it.
“We must remember that losing weight is not an easy or quick fix? It is a very slow and gradual process. We can’t expect (people who are obese) to lose 10 kilograms in one month, if they take 10 years to gain that weight,” Dr Faridah said.
Losing weight for obese people may seem to be an uphill task, but studies show that losing even 5 -10% of your current weight yields many health benefits. According to Dr Faridah, even if you lose 5% of your current weight, you reduce your chance of dying from diabetes related deaths and obesity related cancers by 30% and 40% respectively.
She advised people who wish to deal with their weight problems to first self-evaluate. “It is important for these people to determine their readiness and commitment to lose weight.”
You have to lose weight for yourself and for your health, said Dr Faridah, adding that physicians often have to evaluate patients for their readiness to lose weight because if they are not ready, they are less likely to listen to their doctor’s advice.
If you have the resolve to lose weight, see your doctor to get recommendations based on the evaluation of your health and risk factors you have, she added.
“There are no shortcuts (in weight loss). You still need to diet and exercise to lose weight ... because obesity is a chronic disease, and not just a cosmetic issue.”
At risk of ...
WHEN you are obese, you may increase your risk of developing...
1. Cardiovascular diseases
2. Metabolic complications
3. Gallbladder disease
4. Bone and joint problems
5. Obstructive sleep apnea and respiratory problems
6. Cancer
7. Gynaecologic abnormalities
8. Psychosocial problems
References:
1. Obesity and overweight, Introduction, US Centers of Disease Control and Prevention
2. Consultant Endocrinologist, Dr Faridah Ismail.
3. Senior Lecturer in Clinical Psychology Dr Alvin Ng.
Fast food limits
Sunday July 6, 2008 - the Star
Fast food limits
Navigating the path to your child’s dietary health can be tricky when so many fast food traps line the way. Here are some strategies to help you chart a nutritionally safe course.
POSITIVE PARENTING:By Assoc Prof Dr NORIMAH A.KARIM
LET’S face it. Kids love fast food. They’re attracted to the bright and cheery atmosphere, the toys and collectibles that come along with every order and the awesome taste of some of the “coolest” food ever to come out of today’s lifestyle dining.
And parents can’t be blamed for taking their children there. After all, haven’t fast food joints been touted as wholesome, happy restaurants for all the family?
Behind the delightful packaging.
Now this is where a lot of people can be misinformed. While those delightfully packaged burgers and fries can be a convenient and tasty meal, they’re high in fats, particularly saturated fats, sodium, food additives and flavour enhancers.
At the same time, these foods are low in fibre.
In Western countries where fast food is eaten regularly, research shows that there is an unmistakable link between the high calories of fast food and the alarming rise in obesity, especially among children.
Correspondingly, there has also been a rise in previously adult diseases such as type 2 diabetes in children, hypertension, cardiovascular diseases.
A step in the right direction
Because Malaysia is also experiencing a similar rise in overweight and obesity, the Ministry of Health (MOH) has taken appropriate steps to curtail the escalating problem.
Since the rapid increase of fast food popularity is said to be due in part to their aggressive promotion by the industry, fast food companies can no longer sponsor children’s programmes on television while fast food advertisements targeted at children are now prohibited.
Labelling of specific nutrients on fast food wrappers, brochures and leaflets has also been made mandatory. This is to inform consumers of the amount of specific nutrients in their meals and to forewarn them of the consequences of their eating habits.
But fast food is everywhere nowadays – lined up in shopping malls by the dozen, partnered with gas stations, they’re even in small towns enticing customers with a taste of western culture. How do we live in a fast food world and still ensure we emerge with our children’s health intact?
How to say ‘no’ and when to say ‘yes’
Never say “no” and ban fast foods from your child’s life. Banning only makes him crave the forbidden food more, leading to worse things like gorging, or sneaking the food in behind your back.
Instead, teach him the principles of healthy eating by referring to the Food Guide Pyramid and manage your child’s diet by setting reasonable limits.
Most of all, practise what was preached in the last article in this series on Balance, Moderation and Variety (BMV).
Balance: If your child has had a high-calorie, low-nutrient and low-fibre fast food meal, cut back on the calories in the next meal by topping up on fruits, vegetables and whole grain. Lighten the meal in general and sweat the rest of the calories off with physical activity.
Moderation: It’s not wrong or bad to eat fattening foods once in a while, it’s how much you eat and how often you eat it. Limit fast food to once a month, and all should be well.
Variety: The local cuisine is vast and varied enough to diversify your child’s diet. Introduce new foods often so that he gets the full range of the nutrients needed to grow up strong and healthy.
Fast food now has healthier options - grilled chicken, porridge, fruit juices, soya bean milk, and salads. We can’t control everything our children eat but if we give them good options and teach them to make sound choices, we probably won’t need to.
Tips for navigating your fast food meal
If you must visit a fast food restaurant, try these ordering and eating strategies.
Look before you leap – Check out the nutritional content of the item before you order for your children. And watch the salt. Sodium is a major cause of hypertension. Do opt for healthier options.
Don’t go when you are starving - Eating a light wholesome snack or drinking a large glass of water beforehand will dull even the sharpest appetites.
Hot potatoes – If your child must have fries, down-size the order or order mashed or baked potatoes instead.
Thin is in – For burgers, go for single pattied ones rather than the latest supersized concoctions with the added sauces. For pizzas, try thin-crust rather than the fat ones engorged with cheese.
Undress your food – Going for the salad bar is great but watch the dressing which is loaded with calories.
Savour every bite – Tell your kids to chew their food and eat slowly. This will give time to the stomach to tell the brain that it’s full.
Trans fats (or trans fatty acids) are the latest demons found in fast food. They are liquid vegetable oils with added hydrogen that makes them solid.
Many restaurants and fast food outlets use trans fats to deep-fry foods because the oils are inexpensive as they last a long time and can be used many times over.
Trans fats also give foods a desirable taste and texture. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.
Eating trans fats dramatically increases your risk of developing heart disease and stroke. Another name for trans fats is “partially hydrogenated oils.”
#
This article is courtesy of the Positive Parenting Nutrition Programme by Malaysian Paediatric Association and Nutrition Society Of Malaysia. The programme is supported by an unconditional educational grant from Abbott Nutrition International. For further information, please visit www.mypositiveparenting.org.
Fast food limits
Navigating the path to your child’s dietary health can be tricky when so many fast food traps line the way. Here are some strategies to help you chart a nutritionally safe course.
POSITIVE PARENTING:By Assoc Prof Dr NORIMAH A.KARIM
LET’S face it. Kids love fast food. They’re attracted to the bright and cheery atmosphere, the toys and collectibles that come along with every order and the awesome taste of some of the “coolest” food ever to come out of today’s lifestyle dining.
And parents can’t be blamed for taking their children there. After all, haven’t fast food joints been touted as wholesome, happy restaurants for all the family?
Behind the delightful packaging.
Now this is where a lot of people can be misinformed. While those delightfully packaged burgers and fries can be a convenient and tasty meal, they’re high in fats, particularly saturated fats, sodium, food additives and flavour enhancers.
At the same time, these foods are low in fibre.
In Western countries where fast food is eaten regularly, research shows that there is an unmistakable link between the high calories of fast food and the alarming rise in obesity, especially among children.
Correspondingly, there has also been a rise in previously adult diseases such as type 2 diabetes in children, hypertension, cardiovascular diseases.
A step in the right direction
Because Malaysia is also experiencing a similar rise in overweight and obesity, the Ministry of Health (MOH) has taken appropriate steps to curtail the escalating problem.
Since the rapid increase of fast food popularity is said to be due in part to their aggressive promotion by the industry, fast food companies can no longer sponsor children’s programmes on television while fast food advertisements targeted at children are now prohibited.
Labelling of specific nutrients on fast food wrappers, brochures and leaflets has also been made mandatory. This is to inform consumers of the amount of specific nutrients in their meals and to forewarn them of the consequences of their eating habits.
But fast food is everywhere nowadays – lined up in shopping malls by the dozen, partnered with gas stations, they’re even in small towns enticing customers with a taste of western culture. How do we live in a fast food world and still ensure we emerge with our children’s health intact?
How to say ‘no’ and when to say ‘yes’
Never say “no” and ban fast foods from your child’s life. Banning only makes him crave the forbidden food more, leading to worse things like gorging, or sneaking the food in behind your back.
Instead, teach him the principles of healthy eating by referring to the Food Guide Pyramid and manage your child’s diet by setting reasonable limits.
Most of all, practise what was preached in the last article in this series on Balance, Moderation and Variety (BMV).
Balance: If your child has had a high-calorie, low-nutrient and low-fibre fast food meal, cut back on the calories in the next meal by topping up on fruits, vegetables and whole grain. Lighten the meal in general and sweat the rest of the calories off with physical activity.
Moderation: It’s not wrong or bad to eat fattening foods once in a while, it’s how much you eat and how often you eat it. Limit fast food to once a month, and all should be well.
Variety: The local cuisine is vast and varied enough to diversify your child’s diet. Introduce new foods often so that he gets the full range of the nutrients needed to grow up strong and healthy.
Fast food now has healthier options - grilled chicken, porridge, fruit juices, soya bean milk, and salads. We can’t control everything our children eat but if we give them good options and teach them to make sound choices, we probably won’t need to.
Tips for navigating your fast food meal
If you must visit a fast food restaurant, try these ordering and eating strategies.
Look before you leap – Check out the nutritional content of the item before you order for your children. And watch the salt. Sodium is a major cause of hypertension. Do opt for healthier options.
Don’t go when you are starving - Eating a light wholesome snack or drinking a large glass of water beforehand will dull even the sharpest appetites.
Hot potatoes – If your child must have fries, down-size the order or order mashed or baked potatoes instead.
Thin is in – For burgers, go for single pattied ones rather than the latest supersized concoctions with the added sauces. For pizzas, try thin-crust rather than the fat ones engorged with cheese.
Undress your food – Going for the salad bar is great but watch the dressing which is loaded with calories.
Savour every bite – Tell your kids to chew their food and eat slowly. This will give time to the stomach to tell the brain that it’s full.
Trans fats (or trans fatty acids) are the latest demons found in fast food. They are liquid vegetable oils with added hydrogen that makes them solid.
Many restaurants and fast food outlets use trans fats to deep-fry foods because the oils are inexpensive as they last a long time and can be used many times over.
Trans fats also give foods a desirable taste and texture. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.
Eating trans fats dramatically increases your risk of developing heart disease and stroke. Another name for trans fats is “partially hydrogenated oils.”
#
This article is courtesy of the Positive Parenting Nutrition Programme by Malaysian Paediatric Association and Nutrition Society Of Malaysia. The programme is supported by an unconditional educational grant from Abbott Nutrition International. For further information, please visit www.mypositiveparenting.org.
Food aimed at kids has poor nutrition value - study
Food aimed at kids has poor nutrition value - study
- the Star, July 15, 2008
TORONTO (Reuters) - Most food products aimed specifically at children have poor nutritional content even though more than half of the products are marketed to the contrary, according to a Canadian study released on Monday.
The study, done by the University of Calgary, found that nine out of 10 food items provided poor nutritional value because of high levels of sugar, fat or sodium.
Just under 70 percent of the products - which excluded soft drinks, and confectionary and bakery items - derived a high proportion of their calories from sugar.
One in five had high fat levels, and 17 percent had high sodium levels.
Even so, 62 percent of the products with poor nutritional quality made positive claims on the front of the packaging, amid increasing concerns over childhood obesity.
"Parents may have questions about which packaged foods are good for their children," said lead researcher Charlene Elliott in a statement.
"Yet certain nutritional claims may add to the confusion, as they can mislead people into thinking the whole product is nutritious," she added.
The study, published in the July issue of the British journal Obesity Reviews, found that just 11 percent of the products studied provided good nutritional value according to criteria set by the Center of Science in the Public Interest, a U.S. nonprofit agency.
The study looked at 367 products and included products that had a cartoon on the front of the box or were tied to children's films, television programs or other merchandise.
Copyright © 2008 Reuters
FAT Change ｏｆ Ｃａｎｃｅｒ
The Star Online > Health
Sunday July 13, 2008
Fat chance of cancer
The message is now overwhelmingly clear:
Obesity causes cancer.
OBESITY causes cancer, reads the plaque that greets us as we enter the restaurant. The same plaque is displayed at all school canteens and office cafeterias. Mamak shops are obliged to display this sign before their licences can be renewed.
Far-fetched? Hardly.
How soon? Not soon enough.
A report prepared jointly by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) last year details the findings of the most authoritative investigation ever undertaken into the link between lifestyle, diet and cancer. The message is overwhelmingly clear. “Obesity causes cancer”.
Smoking is the most important lifestyle cause of cancer. Obesity ranks a close second. In other words, after smoking, obesity is the highest preventable cancer risk.
We used to say that one third of all cancers can be prevented if smoking were to completely cease. We can now say that two-thirds of cancers – 12 million new cancer cases diagnosed each year in the world – would not occur if we are all transformed to slim, fit non-smokers tomorrow.
What did the report say about the kinds of food we should not eat to avoid cancer? For starters, we should avoid all processed meats, including bacon (bak kua in our local context) and most sausages. It also advises against eating more than 6gm of salt per day. I can’t imagine what 6gm of salt is but I do not add any salt at the table and I would reject all foods that taste perceptibly salty.
In any case, why do you foodies and food aficionados want to adulterate the pristine flavour of food by sprinkling salt on your food? In the same vein, salted or cured meats are out. There is no clear safe dose for salted and cured meats, says Martin Wiseman, project director of the report.
One reason for avoiding processed meats is that they often contain nitrates – preservatives that may contribute to the production of suspected carcinogens called N-nitroso compounds. Processed meats also contain high levels of salt, which is linked to stomach cancer.
The fat and thin of it all is this. If you wish to avoid cancer – lung cancer, colorectal cancer, breast cancer, ovarian cancer, uterine cancer, cancers of the oesophagus, kidney, pancreas, the list goes on – stop smoking and maintain a body mass index (BMI) of 18.5 to 23 (as per international “European” recommendations) – i.e. the healthy range.
A word or two about BMI. This figure is obtained by dividing your weight in kilograms by the square of your height in metres.
In Asian societies, a woman who is 5 feet tall (1.5 metre) looks suspiciously overweight when her BMI is 23. Endocrinologists and dietitians have come up with our own Asian BMI, which is lower than the accepted BMI.
So, for all you women out there from 15 to 85, please try to achieve a BMI of 18.5 to 21. The nearer the lower figure, the better.
Lots of exercise and a strict low-calorie diet will enable you to achieve many goals: beauty, attractiveness, good mates and a much lower chance of getting cancer, diabetes, hypertension, stroke and heart disease.
What then should we eat? Eat five portions of fruit and non-starchy vegetables (brussel sprouts, broccoli, cauliflower, celery, mushrooms to name a few) each day and limit refined starchy food. White meat – chicken, turkey, rabbit – is much more preferable to red meat. Most of all, count your calories.
Aim for 30 to 60 minutes of moderate physical activity every day. Brisk walking is the easiest and most accessible activity. Diet and exercise go together. One or the other will not achieve your goal.
The science is there but the interventional methods to achieve a healthy lifestyle are something else. I don’t have the answers. How do you overcome the virtue of white rice (and lots of it) in Malaysian and Asian societies?
They tell me there is “semangat” (spirit or life force) in rice. White rice is an energy-dense food that is diabetogenic, has a high glycaemic index and a major culprit of obesity and getting cancer?
How do you tell the common folk that their 10 favourite foods are a no-no from the scientific health-wise point of view? Nasi lemak, roti canai, curry mee, wanton mee, burger, doughnuts, fries, char kuay teow, chicken rice and mee goreng are out.
How do you politely reject your mother-in-law’s incessant heaping of seconds on your plate? How do you decouple the Asian-African notion of prosperity and a protuberant abdomen?
We spend billions of US dollars a year on research to treat cancer and rightly so. We also spend millions of US dollars on how best to get people to quit smoking and eat wisely and equally rightly so.
I only wish we were more successful in our second endeavour.
Dr Albert Lim Kok Hooi is a consultant oncologist. For further information, e-mail starhealth@thestar.com.my. The views expressed are those of the writer and readers are advised to always consult expert advice before undertaking any changes to their lifestyles.
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