Wednesday, March 21, 2012

How to live over a hundred and still be in the pink of health?

How to live over a hundred and still be in the pink of health?The elderly proprietors of Emi no Mise eatery at Ogimi Village love to dance away their worries

Okinawans are among the world’s longest-lived people. They have the highest number of centenarians and it’s almost inspiring how most of them are active, alert and not stuck in some wheelchair. Cancer, Alzheimer’s and heart disease is almost unheard of in the elderly. Instead, these sprightly seniors are plucking fruit, making pottery and farming their own vegetables.

Part of their longevity is attributed to their diet and philosophy of “nuchi gusui” or “let food be your medicine”. They treat their food as a source of healing power. The food combines influences from China, Japan, Korea, and even South-east Asia.

It’s a diet that’s largely plant-based, low in fat, salt and sugar. You’ll see that it is almost frugal. But despite being low-calorie, the food is quite filling and nutrient-dense.

More greens less meat
There is a focus on whole grains, vegetables and soy, which provide flavonols, isoflavones and bioflavonoids (powerful compounds that help prevent cancer). They emphasize the right amount of protein (just 10%), usually fish rich in omega-3 oils. Meat (notably pork) is consumed, but in limited quantities and most often during festivals.

“Kuten gwa” – to eat little portions of many different foods – is the other guiding principle for eating. This helps them net a good variety of nutrients.

How to live over a hundred and still be in the pink of health?Bittergourd stir-fried with carrots, onions and egg

Add colour to your veggie palate
The wide range of ingredients they like include “goya” or bittergourd, one of Okinawa’s signature vegetables. It is often stir-fried with egg and other vegetables. Dark leafy greens and yellow-orange vegetables not only add more carotenoids and antioxidants, but also help to make the dish more colourful and pleasing to the eye.

Interestingly, papaya is eaten as a vegetable, not a fruit. It is often included as part of a “champuru” (mixed stir-fry).

They also love ucchin or turmeric, which has medicinal and antioxidant properties. Pickled turmeric is served with rice, and turmeric is also used to marinate seafood.

Shikuwasa (an Okinawan lime much like calamansi) provides a big boost of Vitamin C.

Sweet potatoes like beni-imo and satsuma-imo provide fibre, minerals, calcium, potassium and essential vitamins. Rice is eaten in smaller portions than they are in mainland Japan.

Given that Okinawa is surrounded by sea, they eat quite a lot of sea vegetables (rich in iron, folate, magnesium and lignan, a cancer-fighting phytoestrogen).

Dairy is not a traditional food; they get their calcium from leafy greens, soy products and seaweed.

How to live over a hundred and still be in the pink of health?Seaweed is an integral part of the Okinawan diet

Don’t stuff yourself
The Okinawans also practise “Hara hachi bu” or eating until you are 80% full. This makes sense because it takes about 20 minutes for the stomach to register that it is full. You would have eaten just enough if you had stopped before you felt full.

Don’t Worry Be Happy
Of course, plenty of other factors contribute to longevity such as exercise, optimism, good preventive healthcare, and strong community support. But the right kind of food is still what nourishes them and keeps Okinawans healthy and happy. Every meal is a cause for celebration – they eat mindfully, and joyfully. “Nan kuru nai sai” – don’t worry, be happy, they often say. That, along with their healthy diet practices, is surely worth emulating.

Ref: http://sg.entertainment.yahoo.com/news/live-over-hundred-still-pink-health-115742020.html

Sunday, March 18, 2012

5 foods that help you live longer

Brightly coloured fruit and vegetables


Research suggests that those who eat more fruit and vegetables tend to live longer than those who don’t, due to the nutrients they contain. While all fruit and veg is good for you, brightly coloured produce is particularly beneficial as the natural pigments which give them their color can also help prevent cancer. The Okinawans – who are reputed to have the world’s longest life expectancy and who have low rates of heart disease and cancer – have a diet that is rich in fruit and veg, especially dark green and yellow varieties. In particular, the Okinawan diet features large quantities of sweet potatoes, having replaced the traditional Japanese staple of rice with this vibrant veg.


5 foods that help you live longer



Dark chocolate


Good news for chocoholics – chocolate can help you live longer! Cocoa beans are packed with antioxidants which studies have found can help cut your risk of heart disease – the biggest killer in the Western world. This may be why Jeanne Louise Calment, who lived a grand total of 122 years and 164 days (the oldest verified age of any human being ever) put her good health down to her regular chocolate consumption. However, before you go stocking up on chocolate bars, it is worth bearing in mind that one square a day is enough to boost your health. Also, make sure you go for the over 70 per cent cocoa bars which contain more flavonoids and less sugar.

Oily fish


People in Japan have the longest life expectancy in the world, which may be down to their traditional diet which is high in fish. Not only does opting for fish over meat reduce your risk of many of the health problems associated with red meat, such as heart disease, but oily fish such as salmon, mackerel, sardines and trout are renowned for their health benefits. Oily fish are a good source of vitamins A and D which are good for the immune system. Furthermore, they are rich in omega-3 fatty acids which have been linked to a lowered risk of heart disease, brain damage and stroke.

Green tea


Another staple of the Japanese diet, green tea boasts an impressive array of health benefits, helping to improve cardiovascular health, regulate blood pressure, boost the immune system, and lower cholesterol. Studies have even suggested that drinking green tea – which is rich in health-boosting flavonoids – can help to lower your risk of cancer. Research findings published in the Journal of the American Medical Association appear to back up these health claims, as the Japanese study of more than 40,000 participants found that those who drank five or more cups of green tea a day had a death rate that was 16 per cent lower than those who drank one cup, over the course of 11 years.

Olive oil


Many of us stay away from fats and oils in a bid to stay trim and healthy; however, ‘good’ monounsaturated fats, which are found in olive oil, are actually essential for good health. Studies have found that regularly consuming olive oil can help cut your risk of stroke and heart disease, due to its high content of micronutrients called phenols which have anti-inflammatory and antioxidant properties. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can help you live longer. Research has found that those who follow this eating plan have a 20 per cent higher chance of living longer, gaining an estimated average of two to three years.

Ref:  http://sg.news.yahoo.com/5-foods-help-live-longer-090000738.html

Friday, March 16, 2012

7 shocking food facts

Seven surprising facts you may not know about your food
Even after analysing food packets, checking out ingredients and swatting up on calorie counts, there are certain things you may not know about your food. Here are seven food facts that may surprise you.


Learn about the many health benefits of chocolateLearn about the many health benefits of chocolate

World chocolate supplies are set to run out
It is one of the most popular treats worldwide, so it may come as bad news to many that world chocolate supplies may soon run out. Due to political unrest and dangers to farmers in the Ivory Coast (where a large proportion of the world’s cocoa beans are grown), many fair trade cocoa farmers and trainers have fled the country and chocolate production has hit a low. It has been predicted that supplies of sustainable chocolate are set to run out, and a chocolate drought has been predicted for 2014.

One of the world’s most expensive foods is made from saliva
From caviar (fish eggs) to truffles (an edible fungus), it seems that many of the world’s most expensive foods are made of dubious substances, and bird’s nest soup is no exception. The soup, which is an expensive Chinese delicacy, is made from a particular kind of nest that is created by bird saliva. While many of us would be reluctant to shell out for saliva, the bird nests that form this soup are one of the most expensive animal food products around.

Your food can legally contain bugs and hairs
Most of us wouldn’t class insects as a component of our diets; however, you may be eating more of them than you think and, worryingly, these may not be the only unpleasant addition to your diet. In the US, the FDA allows for “natural defects” by permitting a certain amount of bugs and rodent hair to be present in food products. For example, chocolate products may contain an average of 60 insect fragments and one rodent hair per 100g, while citrus fruit juice can contain one maggot per 250ml.

Fruit and vegetables have become less nutritious
Although fruit and vegetables are one of the best sources of antioxidants, vitamins and minerals, research findings published in the journal HortScience suggest that they have actually become less nutritious than they were 50 years ago, due to new agricultural methods which have stripped nutrients from soil. In fact, according to one study, it would take eight oranges to get the same levels of vitamin A as it would in one orange a few generations ago. To make sure you get enough vitamins, try to buy organic produce where possible and eat more fruit and veg.

‘Pre-washed’ salads may be contaminated with bacteria
Many of us opt for pre-washed salads when purchasing our greens. However, a Consumer Reports study has found that pre-washed salads may not be as clean as they seem. The study, which tested just over 200 samples of different pre-washed salads, found that 39 per cent of those tested contained bacteria called coliform, which is normally used to indicate contamination of food products. While this doesn’t mean you should ditch the greens, you should be careful to wash salads thoroughly at home, even if they are advertised as already washed.

Chewing coffee beans can freshen your breath
Coffee may not be the first thing you reach for when looking to freshen your breath, however if you have been eating onions and garlic then it may be just what you need. If you haven’t got a toothbrush to hand, then chewing on roasted coffee beans can help extinguish onion or garlic breath. Other good breath fresheners include parsley or mint leaves.

Chocolate is as healthy as fruit
Perhaps this good news comes too late if drought predictions are to be believed, but research has suggested that chocolate can be just as healthy as fruit. When tested and compared to juices from ‘superfruits’ such as blueberries and pomegranate, dark chocolate was found to be higher in antioxidants, which are essential for fighting disease and preventing wrinkles. For a healthy treat, it is best to go for a pure dark chocolate as milk, sugar and too much processing can reduce these health benefits.
Ref:  http://sg.news.yahoo.com/7-shocking-food-facts-20120314.html

Tuesday, March 13, 2012

Watching your diet when you have diabetes

Get tips on managing your diet when you have diabetes (Thinkstock photo)

Diabetes is a common and serious chronic illness and when poorly controlled, leads to multiple complications. "Although there are many medications available, nutritional therapy or dietary modification remains paramount to good diabetes control", says Dr Daphne Gardner Su-Lyn, associate consultant at the Department of Endocrinology, Singapore General Hospital (SGH).

Learning to eat regular meals, controlling the amount you eat and making healthy food choices can help you manage your diabetes better and help prevent other health complications, adds Gardner.
The best person to advise you on nutrition matters remains a dietitian. Here is some advice by the Department of Dietetics at SGH.

Do I need a special diet?

The good news is that people with diabetes do not need to go on a special diet. You may have to modify your diet, rather than overhaul it, says Kala Adaikan, principal dietitian, Singapore General Hospital.

What's important is that you understand how different foods, especially carbohydrates, affect your blood sugar (glucose) levels. Then, you can modify your diet by choosing healthier alternatives.

Should I reduce or even avoid carbohydrates?

Carbohydrates are foods that give you energy and should be included as part of a healthy meal plan. In fact, they should provide half of your energy needs, says Adaikan.

However, not all carbohydrates affect your blood sugar levels the same way. Carbohydrates can be divided into sugars (simple carbohydrates) and starches (complex carbohydrates).

Examples of sugars (simple carbohydrates):
  • Glucose
  • Fructose
  • Sucrose
  • Honey
  • Jams
  • Sweets
Examples of starches (complex carbohydrates):
  • Bread
  • Rice
  • Pasta and noodles
  • Starchy vegetables

The more refined the carbohydrate, such as sugar, the faster the glucose is released into your bloodstream. This can cause a surge in blood sugar levels, says Adaikan. Thus, you have to watch out for simple carbohydrates.

Complex carbohydrates (or starchy foods) release glucose into the bloodstream at a slower rate compared to sugary foods, thus providing more stable and sustainable energy levels. This is better for appetite control.

Should I switch to brown rice?
Brown and white rice contain the same amount of carbohydrates, but brown rice provides more fibre. Fibre can slow down the absorption of sugar into your bloodstream, thus improving your blood sugar levels, says Adaikan.

Besides brown rice, try to include whole grain breads and high-fibre cereals in your diet, as these contain more helpful fibre too.

What about fruits and vegetables?
Fruits do contain sugar, but they are a good source of vitamins, minerals and fibre so they ought to be included as part of your meal plan and part of your carbohydrate intake. In general, most vegetables, particularly leafy vegetables, are recommended as they provide fibre.
No food is off limits. The important thing is to watch the portions of carbohydrates you eat in a day, says Adaikan. For instance, make sure you count starchy vegetables such as potatoes as part of your carbohydrate requirements.

Carbohydrate requirements will vary from one person to the next. A dietitian can calculate your individual requirements and teach you carbohydrate-counting techniques for more flexibility in your diet.

Can I take more protein foods to fill up?
Protein foods like chicken and fish do not contain carbohydrates, so they will not raise blood sugar levels.

Some foods contain a combination of protein and carbohydrates. These include milk and dairy products and plant-based protein foods, such as beans, dhal and lentils. These should be counted as part of your carbohydrate intake.

Tip #1: Distribute your carbohydrate intake evenly throughout the day.

Tip #2: Do not skip meals, as this could cause dips in your blood sugar levels and you may be at risk of hypoglycaemia (low blood sugar).

Tip #3: Reduce your intake of sugars and sugary foods, and replace them with whole grain starches, such as whole grain bread, flour or pasta.


This article was written by Cheong Yaun Marn for Health Xchange, with expert input from the Department of Endocrinology and the Department of Dietetics at Singapore General Hospital.
Find more health-related tips and articles on HealthXchange.com.sg, Singapore's trusted health and lifestyle portal.

Health Xchange's articles are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.

Ref:  http://sg.news.yahoo.com/blogs/fit-to-post-health/watching-diet-diabetes-130543400.html