Food Without Cholesterol??

When I browsed The Star Online, I found an interesting thing:

"Does palm oil contains cholesterol?"

And, the answer is definitely "NO" .. and I'm correct.

Why does palm oil, being a vegetable oil, is cholesterol-free?

Based on what I learned in school, all the non-animal origin food, is cholesterol-free. In other words, only animal products, or any food that has animal products as at least one of its ingredients, contains cholesterol.

Next time, try to check the ingredients on packing/labeling of the cookies (or any other food product) that are  labeled as "cholesterol free". You will discover that those food do not use any ingredient of animal-origin.

Lofthouse's Fisherman's Friend Sugar Free mandarin & Ginger Lozenges

I have been suffering from a sore throat for a few days. And, it's getting worst. This morning, while I was at the grocery store nearby my house looking cookies, I saw the LoftHouse's Frisherman's Friend products displayed at the shelf with a variety of flavors. I chose the one with Sugar Free mandarin & Ginger Lozenges:

This was what I saw at the back of the package:

Its function: 

"Sugar Free Mandarin and Ginger Lozenges refreshes breath, helps soothe the throat and provides symtomatic relief of cough and nasal congestion due to colds"

The active ingredient for it: Menthol. Let's examine the role of Menthol in the food. Menthol, which has its uses mostly related to its stimulation of skin's cold receptors, produces a cooling effect while inhaled or applied to the skin (sensation). Because of it, it has been used in products meant to relieve skin irritation, sore throat, or nasal congestion. It might be used to treat sunburn, fever, or muscle aches. It may be prescribed for nausea, diarrhea, indigestion, headache, cold, or sore throat. Common products containing menthol are toothpaste, cough drops, lip balm, mouthwash, gum, and cigarettes.

Reminder:

It also contains Sorbitol. The label added that excessive consumption may induce a laxative effect! I have 6 lozenges/tablets of it yesterday. And, it cost me a paintball game as I lost my concentration due to stomach pain... 

Ingredient list

I have not tried OREO cookies with peanut butter and chocolate creme. So, I bought myself a pack of OREO cookies. I will share with you how to read the ingredient list based on the OREO cookies that I bought. Although I used OREO as my example, the same principle applied to all other processed food.




Below is the ingredient list published on the back of the OREO:

Since it is the manufacturer's trade secret, we will not be given the exact amount of each ingredient on the list. However, we can have a general picture of the ingredient make-up of the OREO.


1. The ingredients are listed based on the amount of each of them used: from the most to the least.
The  a piece OREO cookies contains mostly wheat flour (use the most), followed by sugar; then, vegetable oil, peanut butter, cocoa powder, corn starch, high fructose syrup, whey powder, salt, leavening, emulsifier, and lastly vanilla flavor (use the least). Again, the exact percentage of each ingredient or the exact formula remains unknown because it is the KRAFT's super guarded secret (the company will go out of business if the formula is made known to public)


2. The manufacturer also lists the allergen information to alert some of the consumers who are allergic to those regarding the ingredient make-up of the product. For OREO cookies, it contains wheat, milk, peanut and soy.


Let explore what each of the allergens can do the consumers who are allergic to it:


a. Wheat
People with wheat allergies can respond with a variety of possible signs and symptoms, including breathing difficulties, nausea, hives, bloated stomach and an inability to focus. With some people the consumption of wheat and wheat products may result in anaphylaxis - a life-threatening allergic response. 


b. Milk
A milk allergy usually occurs minutes to hours after consuming milk. Signs and symptoms of milk allergy range from mild to severe and can include wheezing, vomiting, hives and digestive problems. Rarely, milk allergy can cause anaphylaxis — a severe, life-threatening reaction


c. Peanut

If you have a mild reaction, you may get a stomachache, a runny nose, an itchy skin rash, hives, or tingling in your lips or tongue. If your reaction is worse, you may develop additional symptoms such as a tight throat, hoarse voice, wheezing, coughing, feeling sick to your stomach, vomiting, belly pain, and diarrhea. Your symptoms may start from within a few minutes to a few hours after eating peanuts or peanut products.People who are allergic to peanuts may have a life-threatening reaction called anaphylaxis.

d. Soy

Symptoms of soy allergy are many and may include:

• Acne and other skin conditions, like eczema

• Swelling

• Nasal congestion

• Anaphylaxis

• Bronchospasm (Asthma-like symptoms)

• Canker sores or fever blisters

• Colitis and other gastrointestinal problems, including diarrhea

• Conjunctivitis, or pink eye

• Shortness of breath

• Fever, fatigue, weakness, and nausea

• Low blood pressure

• Itching

• Hay fever
• Hives

That's all for the week. And happy making smart food choice !!

cooking oil

The benefits of using a few cooking oils that can be obtained at our local grocery stores:


1. Sunflower Oil

• 20% monounsaturated
• lower total and low-density lipoprotein (LDL) cholesterol
• High in vitamin E, it has a light clean taste
• contains phytonutrients: lignin, pheolic acid, betaine, choline and arginine - protect the body form disease like prostate, breast and colon cancer.

*as healthy as olive oil

3 versions of sunflower oils:

• The linoleic sunflower oil: high in both vitamin E and linoleic acids, an omega 6 acid and monounsaturated.  linoleic acid - lower the bad cholesterol, the LDL and decrease your risk of a heart attack. However,  frying makes it unstable and prone to oxidation. It goes through a hydrogenation process in order to give it more stability when used commercially for frying.
• The oleic sunflower oils: at least 80% oleic oil, which is monounsaturated. People who have a diet that contains high oleic acid sunflower oil can alter their low-density lipoprotein cholesterol, the factor VII coagulant activity and triglycerides. Adding this oil to your diet reduces the risk of heart attacks
• NuSun, mid-oleic sunflower oil, doesn't require hydrogenation to make it stable so it stays trans fat free but still offers up the great taste, health benefits and performance of the other two oils while lending itself easily to commercial uses.

2. Canola Oil

• the least amount of saturated fat of any common edible oil (7%)
• 93% healthy monounsaturated and polyunsaturated fats. 
• polyunsaturated fats such as alpha linolenic acid (omega-3 fatty acid) and linoleic acid (omega-6 fatty acid) are needed because the body cannot make them
• monounsaturated fats (MUFAs) - oleic acid, may protect the skin against the damaging effects of the sun and protect against prostate cancer
• lower cholesterol level
• vitamins E and K and plant sterols, which may help keep the heart healthy.

3. Olive Oil

• decreased risk of heart disease
• polyphenols- hydroxytyrosol (HT) - protect the cells that line our blood vessels from being damaged by overly reactive oxygen molecules.
•  75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid)
• oleic acid  - lowers blood pressure
• Cancer prevention
• Support of overall bone health 
• Improved cognitive function
• lower rates of digestive tract cancers

4 types of olive oils:

• Extra virgin olive oil (EVOO) is typically produced from the first pressing of olives—making it the most pure and least acidic (less than .8 percent), and the best tasting
• Virgin olive oil is, like EVOO, not blended with other oils, but has a higher acidity—up to 2 percent
• Pure olive oil or olive oil is a blend of refined pomace oil and virgin olive oil. Pomace is produced by processing the leftovers of the virgin olive oil extraction. The blend (which usually contains as little as 5 to 10 percent virgin olive oil) is cheaper to produce 

4. Palm Oil

• Beta carotenes, which are knows antioxidants
• Carotenoids - plays an important role in vision, bone growth, reproduction, cell division and differentiation. Carotenoids - antioxidant that protect cells and tissues from the carcenogenic effects of free radicals, and are beneficial to the immune system.
• Tocotrienols in vitamin E - antioxidants – prevent skin aging, preventing fat oxidation, reducing blood pressure, inhibiting human breast cancer cells and lowering both blood pressure and cholesterol levels.

5. Coconut Oil

• hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. 
• lauric acid - help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

6. Soybean oil

• Unsaturated fats (when they replace saturated fats) can lower (both total and) "bad" LDL cholesterol levels.
• one of the few non-fish sources of omega-3s - positively affect overall cardiovascular health, including reducing blood pressure and preventing heart disease.
• fat-soluble antioxidant vitamin E prevents cell damage that may lead to diseases such as cancer and heart disease

7. Corn oil

• 60% polyunsaturated, 25 - 30 %monounsaturated, and 10 -15 % saturated fats.
• Polyunsaturated fats lower blood cholesterol levels. Monounsaturated fats neither lower nor raise blood cholesterol levels
• Saturated fats are approximately twice as powerful in raising cholesterol levels as polyunsaturated fats are in lowering them. 
• phytosterols - reduces blood cholesterol by inhibiting its absorption from the intestines.
• lower elevated blood pressure in individuals with high blood pressure
• linoleic acid -  growth and good skin and hair quality
• Tocopherols- antioxidants - a good source of Vitamin E. The antioxidant activity of tocopherols is important in health terms, but also in terms of quality of the product because it helps retard development of rancidity.

8. Peanut oil

• low in saturated fats, free from cholesterol, contains essential fatty acid (linoleic acid: omega-6)
• β-sitosterol - phytosterols - competitively inhibit cholesterol absorption in the gut and thereby can reduce cholesterol levels by 10% to 15%
• resveratrol - a polyphenol antioxidant - protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
•  anti-oxidant vitamin E - a powerful lipid soluble antioxidant - maintains the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

9. Sesame oil

•  lower high blood pressure.
• contains two unique chemicals called sesamol and sesamin - very powerful antioxidants
• antibacterial properties - kill excess bacteria and can be used as a potent antibacterial mouthwash
• contains a chemical called phytate, which acts as an antioxidant in cells - may help prevent cellular damage and genetic alterations, decreasing your risk of developing cancer and other diseases
• can help reduce hypertension
  

10. Safflower oil

• alleviate the symptoms of coronary heart disease, Type 2 Diabetes, high blood pressure and arteriosclerosis.
• Vitamin E - reduces respiratory problems, helps blood circulation, strengthens the immune system,  and helps the body eliminate free radicals in the body, lowering the risk of heart disease and cancer
• high in unsaturated fats & low in saturated fats : keep your heart healthy. 
• Omega-6 fatty acids : help the body burn fat. These fatty acids also build prostaglandins which help control muscle contractions, balance blood pressure, and help the immune system
• rubbed into the roots of your hair  to improve the hair quality and also giving the hair a lustrous sheen. 
• moisturize skin giving it a healthy glow
• helps smooth and moisturize skin
• When applied directly to the skin, it can reduce the visibility of lines and wrinkles, reduce eczema, and reduce inflammation and redness.

11. Cottonseed oil

• gossypol inhibited the growth of cancerous head and neck tumors.
  
• vitamin E - helps form red blood cells and the body make better use of vitamin K
• polyunsaturated fat - lowering your risk of developing heart disease and reducing the amount of low-density lipoprotein, or bad cholesterol, in your blood.
  

When diets low in monounsaturated fat are replaced to increase the monounsaturated fat content (by replacing other oils with olive oil), research study participants tend to experience a significant decrease in their total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. 

What are their differences?

Today, I found a interesting articleon the SundayPost newspaper that discusses the role(s) of Dietitian, Nutritionist, Food Scientist, and Food Technologist.

Dietitian
Advises patients/clients on the principles and the planning of diets and menus for prevention and management of diseases

Nutritionist
Promotes good nutrition and healthy eating habits to the general public in order to maintain health and prevent diseases (This is what I'm trying to do in this blog)

Food Scientist
Investigates the chemical, microbiological, physical and sensory nature of food, and apply his/her knowledge in the development, processing, distributing and storing of foodstuffs

Food Technologist
Works on existing and newly discovered ingredients and technologies to invent new recipes and concepts for foods


I hope that this will give a better picture for those who are interested to pursue a career related to human nutrition!

Flyer on Weigh Management ??

While I was waiting for my dad to pick me up at the bus terminal, a young beautiful lady handed me a flyer that promote healthy nutrition. And, asked me to call her for nutritional consultation (for privacy reason, I erased the contact number and person). See below:

(Front Page)

(Back Page)

Here are my opinion regarding the Front Page:

I agree with almost everything on the front page... from Change a Breakfast to Good Health Starts from Good Nutrition. 

However, regarding the free the body fat analysis & herbal tea serving parts, there's a catch!!

First, the free body fat analysis:

There are a lot of methods used for body fat analysis, ranging from skinfold measurements, underwater weighing, bioelectrical impedence, bod pod (air displacement), DEXA - Dual Energy X-Ray Absorptiometry to Near Infrared Interactance (NIR) Futrex 5000. All these techniques cost $$$$ (http://www2.gsu.edu/~wwwfit/bodycomp.html).

The only free method that I can find is the one that uses BMI to measure body fat %:

The formula to predict your body fat percentage, based on your current BMI, age, and gender:

Child Body Fat % = (1.51 x BMI) - (0.70 x Age) - (3.6 x gender) + 1.4

Adult Body Fat % = (1.20 x BMI) + (0.23 x Age) - (10.8 x gender) - 5.4

where male gender= 1, female=0.

(http://www.halls.md/bmi/fat.htm)

And, here is what the result from the formula above will tell u:

(http://www.acefitness.org/blog/112/what-are-the-guidelines-for-percentage-of-body-fat/)

As for the Free Herbal Tea Serving part, it might be a way to promote and sell the clients the products from the company. We all know that drinking herbal tea is beneficial for our health, but bear in mind that healthy nutrition does not require a lot of spending, but balance diet and healthy lifestyle.

Here are my comments regarding the Back Page:

Let's take a look at statements written on the paper (left-right, top-down)...

• 2 months lose 12kg
• lost 7kg in 2 months; Energetic, no more afternoon nap
• 3 months gain 4kg, Improve skin
• 1 month lose 5kg; Improve Asma problem & Flu sensitive Nose; More energetic; XL-->M size
• Total Nutrition During Pregnancy; Reshape after Pregnancy
• Improve Sensitive Skin Problem; More energetic & Gain Muscle

The first question to ask is: Are those claims too good to be true, especially those weight lose claims?

An image can bring us a really strong message, as the saying goes: One picture explains a thousand words. What if the picture is edited to catch your attention and push products to you in pursuit of profit? 

A few more questions: Do you ever see anyone around you spending huge amount of money on so-called healthy products in order to stay slim? If you did, what is the out-come? Is there any side-effect? Is there any change of his/her behavior that disgusts you?

As for me, I heard a lot of people claiming that the friends of their friends get into shape after consuming a certain "health" product. Seeing it is to believe it, but so far, I NEVER see one in my life, unless that person is under critical health condition!!

How will I approach this situation:

• Try to make sure that the "health" product is endorsed by our Ministry of Health! It should bear the logo of our Ministry of Health. Or else, don't buy it. Although buying and consuming it will not cause any side-effect on our health, it might burn a hole on your pocket! I would rather spend my money on something else that is more beneficial.

• Again, healthy nutrition does not require a lot of spending, but balance diet and healthy lifestyle. It also requires a lot of discipline and determination if one wishes to achieve his/her desirable body weight.

• Try to consult Registered Dietitians at local hospital or clinic for health advice. Or else, try to seek advise from the doctors/physicians. 

• Take the basic human nutrition and/or food science course to better understand our food and how it affects us!

• The www.nutriweb.org.my offers a lot of guidelines for us

Vegetables in Our Lives at SIBU

As the title mentioned, this post will be all about the common vegetable in our lives:

Since there are a lot of vegetables in Sibu, it'll take for me to do researches on each ... I'll try to do it as complete as I can ....

1. Cabbage  (pak choy, 白菜) 

Nutritional Label for Cabbage:

- contains anti-inflammatory omega-3 fatty acid (alpha-linolenic acid, or ALA)
- polyphenol content & rich supply of glucosinolates = detoxification and anti-cancer




2. Broccoli (花椰菜)

Nutritional Label for Broccoli:

-anti-inflammatory; anti-oxidant; detoxification; cancer prevention; digestive support; cardiovascular support;
-eye health; skin support (against sun damage); metabolism of Vit D


3. Cauliflower (菜花)

Nutritional Label for Cauliflower:

same family as broccoli

4. Mushroom; Shiitake (蘑菇)

Nutritional Label for Mushroom:

- protect us against cardiovascular diseases 
-a very good, non-animal food source of iron

5. Long Bean (yard long bean; 长豆) - Green Bean is used to describe this food

Nutritional Label for Green Bean:

-strong carotenoid and flavonoid content of green beans - anti-inflammatory 
-small amount omega-3 fatty acid alpha-linolenic acid (ALA)
-antioxidant 




6. Eggplant (terung ; 茄子)

Nutritional Label for Eggplant:

-anthocyanin phytonutrient found in eggplant skin: nasunin - 

-Nausin - potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes

- Nausin - iron chelator. Although iron is an essential nutrient and is necessary for oxygen transport, normal immune function and collagen synthesis, too much iron is not a good thing. Excess iron increases free radical production and is associated with an increased risk of heart disease and cancer.

7.Cymbopogon (serai ; 香茅 ; lemon grass)

Nutritional Label for Lemon Grass:

-citral or lemonal, an aldehyde responsible for its unique lemon odor. Citral also has strong anti-microbial, and anti-fungal properties
-contain other constituents of the essential oils such as myrcene, citronellol, methyl heptenone, dipentene, geraniol, limonene, geranyl acetate, nerol etc. These compounds are known to have counter-irritant, rubefacient, insecticidal, anti-fungal and anti-septic properties
-very good in folic acid (100 g leaves and stems provide about 75 mcg or 19% of RDA). Folates are important in cell division and DNA synthesis. When given during peri-conception period can help prevent neural tube defects in the baby
-antothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish.
-Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.


8. Sweet Potatoes (ubi keledek ; 红薯)

Nutritional Label for Sweet Potatoes:

-Orange-fleshed sweet potatoes - vitamin A
-purple-fleshed sweet potato: anthocyanins—primarily peonidins and cyanidins—important antioxidant properties and anti-inflammatory properties.
-improve blood sugar regulation—even in persons with type 2 diabetes.
-significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism.




9. Cue Chai (Kiu Chai


10. "Sa Chai"


11. mustard (sawi; 芥末 jiè mò)

Nutritional Label for Mustard Green:

-cholesterol-lowering ability of steamed mustard greens
-glucosinolates - converted into isothiocyanates (ITCs) that have cancer-preventive properties
- the body's detox system; its antioxidant system; its inflammatory/anti-inflammatory system
-Indoles, mainly di-indolyl-methane (DIM) and sulforaphane - against prostate, breast, colon and ovarian cancers 






12 spinach (bayam; 菠菜)

Nutritional Label for Spinach:

-Glycoclycerolipids are the main fat-related molecules in the membranes of light-sensitive organs in most plants - protect the lining of the digestive tract from damage, especially damage related to unwanted inflammation

-unique anti-cancer carotenoids—called epoxyxanthophylls — are plentiful in spinach

-Regular consumption: prevent osteoporosis (weakness of bones), iron deficiency anemia and is believed to protect from cardiovascular diseases and colon and prostate cancers.

13. water spinach (kangkong; 空心菜)

Nutritional Label for Water Spinach:

-Despite the fact that it requires very little care, Kang Kong is a highly nutritious plant with high levels of protein, calcium, iron, potassium, & vitamins A B & C.






14. celery


15. white leek


16. Yaw


17. carrot


18. lotus


19. Pumpkin (labu


20. Melon (peria


21. Ridged Gourd (petola


22. corn (jagung


23. Bean curd (tofu


fdsfds

What Does Kampua Offer?

When talking about Sibu, one must not miss out his/her favorite: Kampua.

Today, I'm gonna share a little about Kampua in term of its nutritional value.

First, we need to find the recipe of Kampua. After browsing a few blogs, I managed to come out with my version of Kampua:

• 80 grams of noodle
• 1 tablespoon of 14 grams of pork lard (based on 1 tbsp of butter = 13 grams of butter)
• 1 tablespoon of light soy sauce
• 1/8 tablespoon of MSG
• 1/8 tablespoon of salt (1.875 g)
• 15 grams of meat (char sui)
• 1 tablespoon of spring onion (chopped in pieces)
• 1 tablespoon of cooked shallots (chopped in pieces)

Now, let's calculate the calories in my Kampua based on the formulate that I learned from school: 

1g Carbohydrate = 4 calories; 1g Protein = 4 calories; 1g Fat = 9 calories

The main source of Carbohydrate in Kampua is Noodle. Therefore, 80g x 4 = 320 calories

(I did not factor in the carbohydrate from meat since the amount of fat in it is too small)


The main source of Protein in Kampua is Meat. Thus, 15g x 4 = 60 calories
(meat comprised of the combination protein and fat. In this post, I assumed that the meat has all its fat trimmed is really high in protein. I did not factor in the protein from noodle since the amount of protein in it is too small)

The main source of Fat in Kampua is Pork Lard. Hence, 14g x 9 = 126 calories
(I did not factor in the fat from noodle and meat since the amount of fat in them is too small)

The total calories that my version of Kampua offers will be 506 calories. 

(The recommended dairy calories intake for women is 2000 calories while for men is 2400 calories. These values are vary with ages.)

The amount of sodium, which my version of Kampua offers is 1.867g. 

(The advised intake for salt is no less than 6g per day. Daily consumption of more than 6g salt per day increases the risk of getting high blood pressure and heart problems)

As for MSG (Monosodium Glutamate), it is linked with overweight, brain damage, and liver disease. 

As for Pork Lard, it can be the main sources of bad LDL cholesterol and saturated fat that can damage our heart.

Although we got chopped shallot and onion (1 tbsp each), the amount of fiber offered is way too low and insignificant. We should never rely on it as our source of fiber.

Solution:

• reduce the frequency of consuming Kampua as breakfast. Substitute or alternating your weekdays and weekend with healthier oat or other cereal meals
• reduce salt, MSG, and/or pork lard in Kampua.
• use less pork lard or substitute with other oil from plant origins (The only sources of cholesterol is animal product)
• exercise/work/move a lot to get rid of those calories and sodium
• eat more fruit and vegetables

The Malaysian Food Guide Pyramid & The Determination of Serving Size

As an introduction to this blog, I will share with you the Malaysian Food Guide Pyramid. Check out the following image:

From: the Nutrition Society of Malaysia (http://www.nutriweb.org.my/).

Actually, what does serving size mean? Is a cup of rice count as 1 serving? If it is the case, how large should the size of the cup be?

Here are a few useful guidelines established by the Canada's Food Guide:

So, to answer the question just now, 1 cup of cooked rice is equivalent to 2 servings or 250 ml of cooked rice. And, the Malaysia Food Guide Pyramid recommends 4 - 8 servings of grains (cooked rice is one of them) per day or 500ml - 1000ml of grains per day. 

500ml is about the size of a small regular bottle water ... 

That's all for the introduction. I hope that all the readers find this post helpful.

Lastly, the recommendations from this blog are intended for those who are healthy and intended to stay healthy.