Dearly departed

I was up in Genting for an off-site meeting when i heard about the news......"What! how? when?"

The festive and happy mood changed abruptly to a solemn one. My ex-director has passed on at a tender age of 52.

We weren't really that close but interacting with and working for him was really a privilege as most of us looked up to him as a mentor and father figure.

"Heard that it was due to a heart attack" replied my colleague.

Heart problem (CVD) is the number one killer in Malaysia. Genetics, ageing and certain diseases such as diabetes and high blood pressure are common risk factors.

Modifiable risk factors (factors that you can control and change) such as stress, food intake and lifestyle changes could help reduce the risk. Many people have suffered from heart attack or stroke and survived it, only to face complications such as paralysis and lost of quality of life. Others, are not so lucky ..........they passed on.

Health tips on managing CVD:

1. Maintain ideal body weight (check your BMI from my last few posts)
2. Do not smoke
3. Limit alcohol consumption (as not to go overboard)
4. Exercise (helps lose weight, relieves stress and keeps the heart healthy)
5. Diet (go for more grains, vege and fruits...reduce intake of red meat, animal products and saturated fats)
6. Go for regular check-ups
7. If you noticed that you are having unexplained chest pains that radiate to the neck, shoulders and back, see a doctor immediately
8. Supplement your diet with Omega-3 fish oil (Omega-3 exerts anti-inflammatory actions and helps keep the circulatory system healthy by reducing blood pressure and blood lipids)
9. Manage stress wisely. Indulge in your favourite hobby such as listening to the music, yoga, reading, going for movies ...........(i am starting to enjoy more quiet activities such as fishing and my husband is into birding nowadays)
10. Be extra careful if you are suffering from high blood sugar, hypertension, obesity (esp around the waist), high cholesterol and TG levels which are collectively known as Syndrome X. Practising steps 1 to 9 may reduce your risks for CVD

Staying slim and fit in your 30's

It is hard to advise a friend, colleague or a family member to lose weight these days (even if they pester you non-stop for tips on how to do it).

Very simple...if you want to lose weight, you will need to cut down on your calorie intake.

Or else you will just have to get off your bum and sweat it out at the gym or simply exercise vigorously to burn off the calories that you've consumed.

This link i've provided merely shows the types of local food and the calorie content per serving. Plenty of tasty food are indeed high in calories....'sigh'

http://www.nutriweb.org.my/general/calories/cal141.htm

A typical daily calorie intake for male is about 2000 kcal/d and for women 1800 kcal/d. And if you are serious about losing weight, you may consider shedding another 500 kcal/d from the recommended daily intake. Yes.....not easy...you will either have to cut your meal times from 3 to 2 or choose better alternatives.

My tips for keeping slim:

1. Portion size - control your portion size. When eat 'chap fan', please refrain from filling up your plate till you can't see your plate! Remember to ask the auntie to only give you half-plate rice as they have a tendency to think that everyone is a 'fan thong' (rice bucket)

2. Opt for more vegetables and fruits. I know this sounds boring but hey, they are low in cal (unless you pick those cooked in curry or thick sauce)

3. Drink lots of water. They fill you up. When i say water, it is not fizzy or sweetened beverages or else you will be back at square 1

4. Cut down on carbo, up your intake of meat (lean meat, poultry and fish)

5. Fastest way to lose weight? exercise.....the more vigorous, the better it is. You must feel that your heart rate is racing.....do it for more than 30 to 40 minutes. That is when your body have exhausted the instant sugar from the liver and start using your 'reserved tank'..meaning the fat storage

6. Don't take supper (eating so late into the night, especially when your metabolic rate is at its lowest is a no no)

7. Limit alcohol (social drinkers will gain weight very easily). Chronic drinkers will lose weight as their liver will start to fail

8. Snacking is allowed but not on junk food. Opt for healthier alternatives such as fruits, digestive biscuits, celery sticks and baby carrots (If you find this boring, then don't snack at all!)

9. Go slow on the dressings. 2 tsps of margerine/salad dressing/oils can easily gives you 90 kcal - 100 kcal, which is equivalent to eating 1 cup of rice

10. If you have to go for buffet lunches/dinners, do limit your portion size and avoid overeating (that is why i never liked buffets). One can easily consumed an additional 1000 to 2000 kcal at buffet tables