I love eggs. They are cheap, easy to get and great tasting. They are also very versatile – you can make simple dishes like half boiled eggs or more complex French cuisine using eggs as the base. Even a fried egg on plain toast can taste good!

Ever wondered what are eggs good for? Here are the 5 reasons to eat more eggs:-

1. Eggs are superb source of protein. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. If muscle building or toning is your preference, you cannot dismiss eggs.

2. Eggs are good for your eyes. It prevents macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. The sources of these nutrients in eggs are more readily available from eggs than other sources.

3. Eggs in moderation is good for the heart. A study showed that regular consumption of eggs may help prevent blood clots, stroke and heart attacks. Key is moderation!

4. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

5. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet. It’s true!

There you go. 5 great reasons to start consuming the humble egg!

I love bananas. They are easy to bring around and tastes great. I can chuck one into my gym bag or bring it to my office in my laptop bag. They are cheap, easily available and do not rot easily.

STROKE PROTECTION

One of the main benefit of banana is to reduce the risk of having a stroke. According to the New England Journal of Medicine, eating bananas regularly can reduce the risk of death from a stroke by as much as 40%!

Bananas also has the ability to reduce blood pressure. It is high in potassium yet low in sodium – the perfect combination to lower blood pressure. This is quite unknown to a lot of people but it is absolutely true. Quite recently, the US Food and Drug Administration (FDA) allowed the banana industry to make official claims that the fruit reduces blood pressure and stroke.

BETTER BRIGHTER EYES

Age related macular degeneration (ARMD) is the primary cause of loss of vision in adults. Eating bananas can reduce the risk of such a disease. In fact, it was published in the Archives of Opthalmology that one can reduce the risk of the disease by a whopping 36% by consuming at least 3 servings of the bananas a day compared to those who consume 1.5 servings a day.

These are only two of the great benefits of consuming bananas. Add to it the benefits of improving constipation, improving kidney health and giving you energy boosts during sports, this is truly magical fruit that you should consider next time you go shopping!

Valentine’s Day and Chinese New Year is just over. That means plenty of chocolates, wine, sweets and hearty food. The mood of love and celebration can pack a chockfull of unhealthy stuff into your body that can affect your ticker.  Hence, if you haven’t had a health screen in the last 6 months, this is probably the best time.

Don’t procrastinate. See your doctor and visit your lab and get a health screening today!

Over the last couple of days, I have overheard many a conversation on making fitness resolutions for this year. Without a doubt, many have started strong in 2010 and waned along the way only to find their goals and resolution diminish into thin air.

Making a resolution is not as simple as just saying “I want to be healthier” or “I want to lose weight” or “I want a flat tummy”. To me there are two very important ingredients that many people miss out: Numbers and Practicality.

Numbers basically mean that you must make your resolution measurable. If there are no numbers, then it’s as good as punching into thin air. If weight loss is your goal, state exactly how much weight you want to lose. In exact kilos. Or alternatively, how many inches off your waist. If fitness is your goal, then perhaps how many kilometers you would be able to run. Or how many pushups you can do in one go. Remember, there must be a finite number. Or finishing a competition of some sort.

The next important thing is practicality. Too many people come up with mad schedules that they will never stick to. They put in too much exercise time and after a month, the whole schedule is out the window. The best way to do this is to chart your projected weekly routines on paper. Then fit in the exercise sessions and see if it works out. If it looks too crowded, it probably is and you would not be able to stick to it.

The last thing to do once you have an idea of a goal is to write it down. The action of writing it down makes a world of a difference as there is some form of commitment. I like to call this Your Personal Fitness Contract. It could go something like this:-

“On this, the____ day of ______, 2011, I hereby declare my fitness goal to lose ____ kg within the next 12 months. I pledge that I will devote time, energy and effort to achieve this physical fitness goal. I shall start by jogging twice a week and watch my food, especially supper. Whenever I slack, I shall use my entire energy to refocus and get back on track”

Write yourself a contract and stick it on your bathroom mirror. You will thank yourself in 12 months. Try it!

I thought I would put up this picture to remind people to stay healthy and fit throughout the festive season. Eat well, drink moderately and have a great Christmas!

CARBS

To avoid the energy swings you may have throughout the work day, it is best to consume natural, complex food. If possible, go for high-grain, whole wheat type. Try combining them with meat and you will slow down absorption even more. The idea is to give you a gentler energy curve compared one which gives you a boost but leaves you down later on. Top your meal up with more fibrous food if possible, so the broccoli and long beans are good friends.

WATER

Another important tip that you can immediately implement is to consume sufficient of water while at work. While you may think this is a rather simple move, you will be surprised how many people don’t drink enough. Dehydration has an adverse effect on your entire body including your brain. Water is essential for a whole gamut of biochemical reactions within your body. Plus dehydration gives you bad breath, which may not play nicely when giving that multi-million dollar business presentation. May be another reason to re-look at coffee which is a strong dehydrating agent.

SNACKS

One important point to note is that we tend not to think about food or nutrition when we get really busy. It just doesn’t happen. Somehow, the brain automatically prioritizes its capacity for more important tasks in times of stress, leaving diet and food choices in the lurch. Hence, it is worthwhile to put some thought into how you are going to consume quick but nutritious food when the looming deadline is just around the corner. In times like these, it is extremely useful to have a couple of handy food in hand in the office. My suggestions are quick-cooking oats, instant porridge (in replacement of instant noodles), multi-grain cereals and yogurt if you have a fridge.

Going to work today is like going to war. In this competitive environment, you will need to perform your very best if you want to impress the bosses and climb the corporate ladder. You will need to equip yourself both physically and mentally to fight those daily corporate battles and brave the insurmountable stress. It’s brutal and sometimes one slip up, one dozing-off session or lapse of concentration can lead to disastrous consequences.

To see how we can perform optimally, let us first look at what the big boys are paying us for – our brain. Though only accounting for about 2% of our bodyweight, the brain uses a staggering 20% of our daily calories. The brain cell uses at least two times more energy than any other cell in your body. It uses so much energy because its cells are always in the state of metabolic activity, even when you sleep! The source of fuel to power the brain is glucose and only glucose. Without a constant supply of glucose, the brain functions sub-optimally.

The first thing to do is to make sure your brain is getting its fuel early in the morning. After digesting the food from the night before, your body is starved off glucose. However, a common practice among corporate climbers is to completely ignore the most important meal of the day: breakfast. Some even do it on purpose, foolhardily thinking that it will give them an advantage over the battle of the bulge. This will lead to a reduction in mental prowess in the morning and probably throughout the day. Have a healthy breakfast before taking on the day. Your concentration will be better and your memory improved. If time is of concern, even a cereal bar is fine. It is essential to get that initial does of glucose if you want to be on top of your game.

This comes with a caveat though. While it is true that glucose is required for brain fuel, it is not a passport to go crazy on your colas. The reason is that when you down one of these sugar bombs (or a chocolate bar or cream-filled biscuit), it is quickly absorbed into your bloodstream. Sensors in your body will release insulin, which quickly drops the level of sugar in your blood. The glucose in your brain drops as well and your entire body suddenly feels weak. This is bad news, especially when Jedi-like concentration is required for long meetings. If you need to snack to stave off the hunger, go for a piece of fruit instead. Coffee is fine, but try a half cup instead of a full one which gives you the boost but is also usually accompanied by a crash later.

No matter where you go in Malaysia, Chinese people love Bak Kut Teh. It is a Chinese soup made with pork ribs and other parts and believed to have its origins (arguably) from Klang. So, is this Malaysian favourite healthy or unhealthy?

Let’s first look at what is in this dish. Bah means pork and Kut means ribs or bones. Teh means tea. It is a broth made with pork ribs, lots of dried herbs and spices (including star anise, cinnamon, cloves, ginger, galangal, coriander seeds and garlic).

It is believed in Chinese tradition that the soup cleanses the breath and is nourishing due to the blend of spices and herbs. It is somewhat comparable with the American version of chicken soup for the soul. So, from a “traditional health” point of view, it fares pretty well. After all , you may argue, no oil is used and ribs hardly have fat right? Plus they sometimes add healthy mushrooms in the broth. 

Well, if are coming from a “weight control” point of view, then it differs. The reason is the broth. One taste of the thick broth and you can taste the oilyness and fats floating in it. Basically, even if you dont eat the fatty parts like the 3-layer pork, the fat and cholesterol sips into the broth, making it ultra tasty.

Additionally, the side dishes are pretty unhealthy. In fact, one of the worst things you can eat – Yu Char Kueh or “Oil Sticks”. These flour sticks have no nutritional value, deep fried in high heat and is fat ladened. Also, some places serve the dish with oily rice making it twice as calorie ladened as the normal white rice. Ouch!

So people, here it is. If you are going to just eat the lean pork ribs without drinking the soup and consuming the oil sticks plus go for the non-oily rice, you’re in the safe zone in terms of weight control. Remember, you are in control, so if you want to indulge, choose what you consume wisely!

Quite often, we categorize food by the amount of calories they contain. The problem is, not many people even know what calories are. 1 calorie is a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure. It is used by nutritionists to characterize the energy-producing potential in food. Not very useful eh?

Hence, I have decided to equate the exercise you need to do to burn off some of the usual Malaysian fare. It is much easier for people to view how calorie laden some of these Malaysian favourites are. Here are some of them:-

Roti Canai (1 piece)

Equiavalent To: 1 hour of non-stop boxing on a punching bag

Prawn Mee (1 bowl)

Equivalent To: 1 hour of golf without trolley + 1 hour of office work

Mee Rebus (1 bowl)

Equivalent To:  1 hour of tennis + 1 hour of moderate house work

Mamak Mee Goreng

Equivalent To: 1 hour of non-stop swimming + 1 hour of gardening

So, people, think twice before you indulge in a full plate of your favourite food!

Steps should be taken even before the party. A good tip is to eat something before you leave home even if food will be served. Take a light meal, nothing oily or spicy, such as a tuna sandwich or salad. Alcohol has serious dehydrating properties, so down one or two large glasses of water before you go.

When you drink alcohol, it is carried straight to the heart and brain by the liver. The higher the concentration of alcohol in your blood, the greater the negative effects will be. It is important to realize that the liver can flush alcohol from the body at the rate of about one unit per hour. Contrary to popular believe, there is nothing one can do to speed up the process.

Hence, as a guide, it is wise to stick to one unit of alcohol per hour. As a rule of thumb, one unit of alcohol is equivalent to one shot of liquor or one small glass of wine or beer. Sip your drinks slowly and if you can and sneak in a glass of water after every alcoholic beverage. Be especially aware of the muchies – snacking on high fat food such as salted nuts and chips not only makes you want to drink more but is also going to significantly add to your calorie load.

At the end of the night, it is highly important to drink a large glass of water to stave off the effects of alcohol dehydration. One additional way you can help your body overcome the negative effects of alcohol is to consume a good antioxidant, 1000mg of Vitamin C and milk thistle. It helps heal the gut from damage and helps the liver detoxify. Whatever you do, try to abstain from painkillers in anticipation of a hangover – experts have found that they irritate the stomach and which can lead to nausea.

A great way to start the next day is to down a can of vegetable juice such as V8 which helps the detoxification process. Follow this up with copious amounts of water to counteract the dehydrating effects of alcohol. Once you’re up, eat something as soon as possible to up your blood sugar. It would be best to go for something simple such as hot oats or cereal and a large banana. You wouldn’t want your stomach to work extra hard after a night of drinking.

A must after a night of drinking pleasure is to exercise. Sorry mate, as much as you wish it, the huge amount of calories ingested is not going to disappear into thin air. If you want to maintain your weight while making alcohol a part of your routine, you will have to hit the gym or go for a jog for at least 45 minutes the day after. No two ways about this part.

Most importantly, be aware of your condition when you are drinking. Know your body, how it reacts to mixtures of drinks and how much it can take.  As Sun Tzu quite rightly put it, “If you know the enemy and know yourself you need not fear the results of a hundred battles”.