Health, Nutrition and Weight Management

Mar 16 2010

Basic Nutritional Understanding

First of all, let?s verify some facts about our health status today.  If we look at the food we are eating today, they are delicious, nutritious and in abundance.  There is no doubt that in this century, we have more nutrition experts then any other centuries combined.  Technology to produce food wholesome and fast has never been more advanced.  But it seems that we are still falling sick and diseases not known in the past centuries are beginning to be ?invented?, one strain at a time, mutating and resisting.  How is this so?  Medical science is so advanced, we have genomics, Raman Spectroscopy, MRIs and etc, yet people are dropping like flies, every day.  So let us just all examine food from the very basic:


When we swallow food, whether it is the Italian Pasta, American Steak, Chinese Fried Rice or the Indian Rojak, our digestive tract divides them into two types of Nutrients:


1                    Macro-Nutrients ? Carbohydrate, Proteins & Fats


Carbohydrates are mainly found in starchy food like rice, noodles, breads and vegetables like corn, turnips and etc.  Carbohydrate is an energy supplier and is usually the main source of glucose in our blood stream.  Proteins contribute to our bodily structures like hair, nails and muscles, so ladies, your solution to beautiful nails is first protein followed by manicure. Fats of course is also a main source of energy, so good that explorers to the north and south pole often swallow blocks of butter just to keep moving and to stay alive; But people, only if you are in the north and south pole, butter will clog up your cardiovascular system if taken in big amounts in sedentary lifestyle.  Fats have also the incredible ability to dissolve vitamins A, D, E & K and transport them into your blood stream.  And oh yes, fats make your food tasty!  Try this at the local food joint next, tell the fried noodle guy, “Uncle, Char Kway Tiau, no oil please”, he will probably stare at you dumbfounded.


2                    Micro-Nutrients ? Vitamins, Minerals & Antioxidants


I cannot name the list of micro-nutrients and describe them in this page, it takes a whole book to do that, what I can simply say is this; Micro-nutrients are essentials to our lives, without them, our heart will stop beating, our metabolism to stop functioning and we will be riddled with abnormal cell growths in our body.  In short, they contribute to our immune system.


To put a nice picture in your head, Macro-Nutrients are like petrol in a car and Micro-Nutrients like the spark plug.  The car does not function with either missing.  So make a guess what we are eating in abundance and what we are not eating enough?  Bingo, its Micro-Nutrients we are eating too little of.   Want some prove?  Take a look at any picture pictures of a grain and ask yourselves, which part of the grain are we eating most? 

A grain consist of  three parts: 

Bran consist of Fiber, Vit B, Zinc, Iron, Magnesium, Potassium

Germ consist of Vit B, Vit E, Polyunsaturated Fats, Trace minerals, Phytochemicals

Endosperm consist of Carbohydrate & Protein


The insoluble fiber scrubs the inner wall of our intestines and lowers cholesterol, the soluble fiber help with bowel movement, the carbohydrate and fats nourishes us, the vitamins, minerals and phytochemicals keeps our body running.  Just look at the grain, everything is portioned for us by god.  We humans feel that bran tastes bad, so we remove it.  The Germ has fats that turns the grain rancid, we remove it to extent shelve life.  What do we eat, the Endosperm, but before we do that, we polish and bleach it, then we make pasta, breads, cakes, biscuits, noodles and to further enhance our food, we add colours, preservatives and softeners.  It is SUICIDE!

Ladies and gentlemen, colorectal cancers, cardiovescular diseases, diabetes and other lifestyle related ailments are on the rise.  So to cut the story short, please, EAT WHOLE GRAIN!

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Mar 14 2010

The school teacher who got his six packs

If we ask the average US citizen on the theories of health and nutrition, you will find that they are very knowledgeable as compared to the citizens of the most of the world.  They invented aerobics, weight loss programmes, they are the experts in nutritional sciences, yet when we look at the figures, US citizens are also the fattest in the world by a huge margin.  Is there something we do not know?  The answer is very simple, LIFESTYLE!

Here are the basics in weight management:

Calories in bigger then calories out = fat body

Calories in smaller then calories out = slim body

It is as simple as that.  Now let me give you the magnitude of what I am illustrating.  You swallow one doughnut, to get it out of your body; you need to jog for at least 2 hours!  Get the drift?

Some causes of weight gain:

1                    Over eating

2                    Under eating

3                    Eating too much of the wrong things

4                    Categorize food types wrongly

5                    Eating wrong portions

6                    Eating at the wrong time of the day

7                    Mother nature?s fault, the aging process

Don?t Tell me the kind of disease the person is suffering,

but tell me the kind of person that is suffering from the disease

Hippocrates the Father of modern medicine

There were some questions relating to weight :

Q1 How does whole grain food control weight?

First of all, whole grain contains lots of fiber, and fiber does fill you up quite a bit.  Secondly, whole grain food is very low in GI, meaning it releases glucose into your blood stream very slowly, thus reducing the tendency to have hunger pangs.  In short Whole grain food is not only more nutritious, it makes you eat less sinful food.

Q2The Japanese eat lots of Sushi rice, how come they are so slim?

There have been extensive literature in relation to Acetic Acid.  What all the research have found is that Acetic Acid for some reason influence  Glucose metabolism in our body system.  For reasons unknown, experiments conducted by letting people take a tablespoon of vinegar(Acetic Acid) before consuming high GI food, found that these people have less glucose in their blood as compared to those who did not take the vinegar.

Sushi contains Acetic Acid, so here’s your answer.  Other food that contains Acetic Acid includes Sourdough and the famous Italian Balsamic Vinegar.  While later you will be drinking vinegar in the gallons, let me warn you that vinegar is acidic, it bites, so please consume vinegar with food, not drink it!

Oh yes, besides the vinegar, the Japanese have a culture of walking, walking and walking.  Want to pick up more tips on weight loss, no need to read more books, buy an air ticket to Vietnam and go observe their lifestyle, and on the streets try to find a fat person, good luck.

I will be featuring some experts in weight management in this site to assist you, if you so wish.  I am very selective; these are weight management experts, not slimming nor weight loss experts.  Weight management experts ensure that it last long and you remain well nourished.  The first guy, he is a school teacher in his 40’s, dragon boat coach and a father of two lovely children.  Go ask him how he does it, I heard he is good with helping people flatten their tummies.  His name is Alfred, attached is his blog.  He can be contacted via his email :

    The second guy , he is Jamil Solhan, a retired head of dept in a public school in Singapore, in his 60’s.  I heard that 5 years before he retired, he had knee issues due to his weight and had difficultly kneeling for his prayers.  Today he is a trim muscular 60 year-old who does gardening in his farm in JB and jogs every morning around his farm and his residence in woodlands area.  He was even featured in the straights times for his health at his age.  Go ask him, you can find him in facebook using the following email, friendly guy :

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