What we eat has a profound impact on the mind, body and brain, yet the power of nutrition and dietetic supports remain largely underutilised within Australia’s mental health care system.
The nation’s peak body for dietetic and nutrition professionals, Dietitians Australia, released a mental health briefto evidence on how nutrition therapy can be harnessed to tackle the spectrum of mental health challenges faced nationwide.
“Our health care system needs to evolve to manage the often-complex needs of people living with mental health conditions.
“That includes ensuring Accredited Practising Dietitians take the leading role within multidisciplinary teams when it comes to providing effective, evidence-based dietary therapy for the prevention, treatment and management of mental health conditions their symptoms and commonly co-occurring physical illnesses,” Dietitians Australia President Tara Diversi said.
“The brief highlights the emerging evidence that has found making changes to the quality of food intake, can lead to the remission of depressive symptoms in some people.
“Australians must be supported with food and nutrition guidance to prevent occurrences of mental health conditions, with evidence showing eating a diet that isn’t made up of nutritious foods can increase the risk of developing mood and anxiety disorders.
“There are limited pathways for Australians facing mental health challenges to access nutrition therapy and dietetic services through the Medicare system.
“We’ve been calling on the Government to create avenues through Medicare and other funding programs to support Australians with depression, mood disorders and severe mental illness to access individual and group consultations with Accredited Practising Dietitians as part of a holistic and truly multidisciplinary approach to care.
“Currently there are only limited Medicare item numbers for people with eating disorders and other chronic health conditions to access an Accredited Practising Dietitian for mental health care.
“Mental health conditions cost the economy upwards of $70 billion dollars a year from lost productivity.
“The personal and societal impact cannot be quantified, but is an enormous load for many Australians’ who live with and support people with mental health conditions.
“Dietitians stand ready to play a poignant role in transforming the way we manage mental health care in this country and will continue to advocate for ways we can better nourish the minds, bodies and brains of all Australians.
Welcome to the journey of vibrant health, where we navigate the maze of wellness with a focus on a crucial aspect often overlooked – protein. As a seasoned pharmacist and health coach with over 24 years of experience, I’ve witnessed the impact of chronic diseases, muscle wasting, and sarcopenia. It’s this wealth of experience that fuels my passion for disease prevention and the critical role that PRIORITISING PROTEIN plays in the foundation of good health. It’s so crucial that I highlighted it as one of 3 strategies for foundational health in my keynote speech at the AFT International Sports Festival. You can watch it here.
What is protein and where are you getting it?
Protein Basics: Fueling Your Body’s Engine
Protein, alongside fats and carbohydrates, is an indispensable nutrient vital for optimal health. Imagine your body as a car; fats and carbs are the fuel, but protein is the actual car itself. Beyond structural support for bones, teeth, hair, and nails, protein acts as the building block for muscles, organ tissues, blood, and more. It plays a pivotal role in various bodily functions, from regulating hormones to creating immune cells, repairing tissues, and producing essential enzymes.
Proteins – where are you getting them? – photo supplied by PharmacistEdit.com
The Risks of Protein Deficiency
Deficiency in protein can lead to severe consequences, with sarcopenia involving the loss of muscle mass, and the potential worst-case scenario would be losing heart muscle mass. Protein deficiency affects organs, from the developing brain to the immune system and gut mucosal function. Signs of deficiency include muscle wasting, fluid build-up, anemia, and slow growth, particularly alarming in children.
How much protein do we need?
Understanding Protein Requirements: Fueling the Body Adequately
To ensure optimal health, understanding protein requirements is crucial. The recommended minimum intake is 0.84-0.94 grams per kilogram of body weight depending on age and gender, established in 20061. However, this guideline might not account for the increased protein needs of today’s larger population, especially when relying on lower-quality protein sources like ultra-processed fast food.
Target 30 grams of protein per meal – photo supplied by PharmacistEdit.com
Protein helps manage appetite, food cravings, and food metabolism
Protein and Healthy Aging: The Science Behind It
Protein isn’t just about structure; it’s a multifaceted nutrient with profound effects on overall well-being. It manages appetite, food cravings, and food metabolism. When combined with regular resistance exercises, adequate dietary protein helps build and maintain lean body mass, strength, and facilitates healthy aging. Australia’s CSIRO(Commonwealth Scientific & Industrial Research Organisation) recommends 1.2-1.6 grams of protein per kilogram per day for healthy aging and muscle health.2
Strategies for Optimal Protein Intake: Quality Matters
When it comes to choosing protein sources, quality is paramount. Opt for unprocessed meat, poultry, seafood, eggs, and dairy as your primary sources. Not only do these options provide the necessary amount of protein, but they also offer an ideal amino acid makeup and high digestibility.
In essence, prioritising protein isn’t just a dietary choice; it’s a lifestyle commitment to ensuring your body receives the essential building blocks for longevity and vitality. Remember, the fountain of vitality awaits those who prioritise protein.
Stay tuned for the upcoming articles where I’ll delve into the other two strategies that are the foundations of good health (hint – we’ll talk about hydration and sleep).
For more tips on incorporating diverse foods to increase micronutrients in your diet, visit the PharmacistEdit.com website here.
References:
National Health and Medical Research Council, Australian Government Departmentof Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values forAustralia and New Zealand. Canberra: National Health and Medical Research Council; 2006.
Noakes, M, (2018) Protein Balance: New Concepts forProtein in Weight Management; CSIRO, Australia.
This article was first published in https://pharmacistedit.com/protein/ and has been provided by Theresa Loo, specialist pharmacist, health coach, podcaster and cofounder of Pharmacist Edit.
AFT RECOMMENDS the OA Organik series of videos, showcasing the Orang Asli (OA) or aboriginal / original people of Malaysia. The Malaysian Ministry of Education reported that 42.29% of OA students did not complete Form Five high school education. There’s so much that can be done for the OA community and this story highlights a project spearheaded a local non-profit organisation that has picked up the ASEAN The Struggles Of Education: The Extraordinary Effort Of Fazilah Apong To Complete School – OA Organik (wordpress.com)
In each video, you’ll listen to the authentic voices of the Orang Asli community in Malaysia, working as Organic Farmers in a unique collaboration with the Foundation for Community Studies and Development (FOCUSED), or YKPM in the Malay language, a registered nonprofit organisation that was founded on 22 September 1993. YKPM accepts tax-deductible donations and is a registered society – Society Reg. No.: 276769-D with the aim to empower left-behind communities, both rural and urban, by working alongside them.
On World’s Indigenous Peoples’ Day (9th August), a fairtrade community enterprise launched a series of video explainers to share how they partner with the Orang Asli (indigenous people) at Ulu Gumum and Melai of Malaysia. Through organic farming, OA Organik has helped lift many Orang Asli households from poverty and earn an income. The project aims to build a green economy and fight for climate justice. Learn more: https://www.ykpm.org.my.
Through organic farming, the Orang Asli (OA) are indirectly protecting Malaysia’s largest natural resource: the rainforest. With just RM1 million, the OA can set up a collection center and provide fair markets for 20 OA villages. This will improve livelihoods and empower them to conserve their forest.
Meet the Orang Asli – Organic Farmers and Guardians of the Forest – https://youtu.be/66uOAdU18Sw
OA Organik: Restoring Dignity
OA Organik: Forging Unity
OA Organik: Farm Nutrition
OA Organik: Forest Custodians
OA Voices 05: Forest Water – https://youtu.be/ORVsnaTgPT4
OA Voices 06: Forest Crafts – https://youtu.be/wLwHIzlpoDo
OA Voices 07: Forest Recreation – https://youtu.be/QZoxmewLybo
OA Voices 08: Forest Herbs – https://youtu.be/U0hW1ppj9uw
Learn more about OA Organik by visiting their website: www.oaorganic.com.my.
Sarawak comes alive in June every year as the Dayak people celebrate Hari Gawai, a vibrant festival that gives thanks for a bountiful harvest. Over the years, Hari Gawai has become a larger cultural celebration of Dayak customs and traditions, in honour of their deep connection with the land.
Not only is it a lively celebration that holds great significance for the Dayak community, it also showcases Sarawak’s rich cultural heritage. A big part of Sarawak’s culture and heritage is food, so we talked about Sarawakian cuisine with Adeline Tang, a Sarawakian who’s in the food industry.
Like many Sarawakians, Tang is based in Klang Valley for work. About Hari Gawai, she said, “Every June is filled with nostalgia and an intense homesickness. I think this might be true for many other Sarawakians who live outside the state. But of course, being Malaysian, the one thing I miss most is authentic Sarawakian food.”
To Tang, there are four distinctive Sarawakian dishes that best represent the state. One dish that holds a special place in the Gawai festivities is Pansoh Ayam, also known as Manok Pansoh, a traditional Sarawakian delicacy cooked in bamboo. The dish involves cooking chicken in a freshly cut bamboo stalk along with aromatics like onions, ginger, lemongrass, garlic, torched ginger flower, and galangal. The bamboo is roasted over an open fire, infusing the chicken with a distinctive flavour.
As the preparation of Pansoh Ayam takes a considerable amount of time, expertise, preparation, and the right space for building a fire, a proper Pansoh Ayam is difficult for most in concrete jungles like Klang Valley to achieve at home.
Another dish that’s unique to the state is the Sarawak Laksa, which has origins dating back to the 20th century. The creation of this noodle soup remains mysterious – it is believed to be developed by Chinese immigrants in Sarawak and was popularised by the Tan family in the ’60s and ’70s with their development of the Swallow brand laksa paste.
Photo: supplied
This laksa is popular for having complex flavours and stands out from similar dishes such as the curry laksa and asam laksa with its use of the sambal belacan, a pounded chilli paste made with fermented shrimp paste, which lends the dish a great depth of flavour. Depending on who you ask, the most authentic Sarawak laksa paste has a vibrant orange hue and contains between 20-36 (or more!) ingredients including garlic, shallots, chillies, candlenut, and dried shrimp.
Topped with shredded chicken, prawns, bean sprouts, and slices of omelette, the hallmark of the Sarawak laksa is its thick and creamy soup. As with all laksas, the laksa paste is the most important component to getting the taste right. However, as Tang explained, an authentic Sarawak laksa paste can be quite rare to find. “Sarawak laksa paste involves many ingredients, so it can be more difficult than you expect to get the taste right if you made it yourself. You could sometimes find Sarawak laksa paste here, but it doesn’t always capture the authentic taste,” she said.
Ka Chan Ma (Motherwort Herb Chicken Soup) Photo: supplied
Ka Chan Ma (Motherwort Herb Chicken Soup) is also another dish that is unique to Sarawak. The chicken soup dish features the motherwort herb, which grows indigenously in the state and has been used in various cultures for its medicinal properties. As Tang shared, “Ka Chan Ma is an acquired taste because the motherwort can be quite bitter. But over the years, I’ve found an appreciation for the complex, bitter yet floral flavour, as well as its health benefits.”
The herb is believed to aid in mood regulation and reducing anxiety. As the dish is made with motherwort along with ginger, wine, and other spices, it is also believed to be good at relieving gas and improving blood circulation. For these reasons, the nourishing chicken soup is often used as confinement food, but it is also popular among the masses for its unique flavour and as a highly nutritious dish with great health benefits.
Tang also looks back fondly on Ding Pian Ho (鼎边糊), another unique Sarawakian dish. This Foochow dish’s name roughly translates to “wok edge paste” which refers to the way the noodles are made. A flour slurry is poured around the sides of a wok with soup. When the noodles are cooked, it is scraped back into the wok while some of the slurry has cooked in the soup. The result is a cross between flat rice noodles and congee.
For many Sarawakians who have grown up watching hawkers scraping woks to make a bowl of Ding Pian Ho, it might seem a mundane thing. Tang shared that she remembers watching the hawker make these noodles with much fascination – without a doubt, it is certainly one of the most interesting ways of making a flat noodle.
On Hari Gawai this year, Tang commiserates with fellow Sarawakians about missing the taste of home. In her food business, Freshable, Tang was inspired by her roots and her longing for authentic food from Sarawak and featured her home state’s cuisine in a monthly special this June.
“I felt that Hari Gawai was the best occasion to put a spotlight on Sarawakian cuisine. There’s so much to be said about how unique our food is, but I would rather put a bowl of Sarawak laksa in front of someone and let them experience it themselves,” she added.
As for Sarawakians who find themselves homesick this June like Tang, “There’s so much comfort that a hot bowl of food from home brings me. I hope to share with fellow Sarawakians the taste of home while away from home.”
Tang is the co-founder of Freshable, an innovative meal kit delivery service that sends meal kits of curated cuisines right to your doorstep. The idea is that subscribers pick a dish of choice, and Freshable sends out meal kits which consist of pre-cut and measured ingredients for the recipe to you.
This month’s Sarawak menu features locally-sourced ingredients from Sarawak and adapted recipes for home cooking. She added that she aims to bring Sarawak’s best dishes to doorsteps in Klang Valley.
“When I first started out with my business, it was driven by my passion for food. And the Sarawakian food I grew up with and learned to love was a big part of that. As I pay homage to my roots by featuring my favourites in this month’s special, I think things have come full circle,” she said.
Whether you are new to Sarawakian cuisine, or you’re homesick and long for a taste of home, get your taste of Sarawak now on Freshable’s website at https://freshable.co/ and follow them on social media at Instagram and Facebook.
Researchers find the best time to consume proteins for building and strengthening muscles is during breakfast.
Proteins are essential for body growth and muscle building. However, protein metabolism varies depending on the body’s internal biological clock. Therefore, it is important to know how distribution of protein intake over the day affects muscles. Researchers from Japan have now found that consumption of proteins at breakfast increases muscle size and function in mice and humans, shedding light on the concept of ‘Chrononutrition’ that deals with the timing of diets to ensure organ health.
Image courtesy Waseda University
Proteins constitute an essential dietary component that help in the growth and repair of the body. Composed of long chains of amino acids, proteins promote the growth of skeletal muscles, the group of muscles that help us move. Humans have been aware of the benefits of proteins for long. However, recent studies have shown that having the right amount of protein at the right time of the day is essential for proper growth. This is called ‘Chrononutrition,’ in which when you eat is as important as what and how you eat.
The reason behind this is the body’s internal biological clock, called the ‘circadian rhythm.’ This rhythm is followed by all cells and controls life functions like metabolism and growth. Interestingly, protein digestion and absorption have been found to fluctuate across day and night according to this clock. Moreover, earlier studies have reported that intake of protein at breakfast and lunch promotes skeletal muscle growth in adults. However, details on the effect of the time of protein intake on muscle growth and function have remained elusive.
Researchers from Waseda University, led by Professor Shigenobu Shibata, recently endeavoured to understand the effect of the distribution of protein intake through the day on muscles. They fed laboratory mice two meals per day containing either high (11.5% by proportion) or low (8.5% by proportion) protein concentrations. The researchers noted that protein intake at breakfast induced an increase in muscle growth, determined by assessing induced hypertrophy of the plantaris muscle in the leg, when compared with the effects of protein intake at dinner. Specifically, the ratio of muscle hypertrophy determined against the growth of the control muscle was 17% higher in mice fed 8.5% protein at breakfast, than that in mice fed 11.5% protein at dinner, despite the former group consuming a low proportion of protein overall. They also found that intake of a type of protein called the BCCA, short for branched-chain amino acids, early in the day increased the size of skeletal muscles specifically.
Infographic provided by Waseda University
To confirm the association of these effects with the workings of the circadian rhythm, the researchers next engineered whole-body mutant ClockΔ19or muscle-specific Bmal1 knockout mice lacking the genes that control the biological clock. They repeated diet distribution experiments on these mice but did not observe similar muscle change, which confirmed the involvement of the circadian rhythm in muscle growth in the context of protein intake.
Excited about the findings of their study published in a recent issue of the Cell Reports, Prof. Shibata emphasizes, “Protein-rich diet at an early phase of the daily active period, that is at breakfast, is important to maintain skeletal muscle health and enhance muscle volume and grip strength.”
To check if their findings were applicable to humans, the team recruited women in their study and tested if their muscle function, determined by measuring skeletal muscle index (SMI) and grip strength, varied with the timing of the protein-rich diet consumed. Sixty women aged 65 years and above who took protein at breakfast rather than at dinner showed better muscle functions, suggesting the possibility of the findings to be true across species. Additionally, the researchers also found a strong association between SMI and the proportion of protein intake at breakfast relative to total protein intake through the day.
Prof. Shibata is hopeful that the findings of their study will lead to a widespread modification in the current diet regime of most people across the Western and Asian countries, who traditionally consume low amounts of protein at breakfast.
“For humans, in general, the protein intake at breakfast averages about 15 grams, which is less than what we consume at dinner, which is roughly 28 grams. Our findings strongly support changing this norm and consuming more protein at breakfast or morning snacking time.”
– Professor Shigenobu Shibata
It seems, a simple change in our dietary regime can be our key to ensuring healthy muscles!
(1) Laboratory of Physiology and Pharmacology, School of Advanced Science and Engineering, Waseda University
(2) Organization for University Research Initiatives, Waseda University
(3) Institute for Liberal Arts, Tokyo Institute of Technology
(4) Department of Health Science, School of Pharmacy, Nihon University
(5) Department of Neurobiology & Behavior, Graduate School of Biomedical Sciences, Nagasaki University
About Waseda University
Located in the heart of Tokyo, Waseda University is a leading private research university that has long been dedicated to academic excellence, innovative research, and civic engagement at both the local and global levels since 1882. The University ranks number one in Japan in international activities, including the number of international students, with the broadest range of degree programs fully taught in English. To learn more about Waseda University, visit https://www.waseda.jp/top/en
This article was written by Waseda University and verified by AFT’s editorial team.Prof. Shibata heads the Department of Electrical Engineering and Bioscience, Faculty of Science and Engineering at Tokyo’s prestigious Waseda University (pictured above). His research focuses on basic and applied studies of biological rhythms for health science and industry. The human biological clock monitors the chronological timing of our body. Disruptive body clock systems have been known to cause various mental diseases such as developmental problems, insomnia, depression and also metabolic diseases such as obesity, hypercholesteremia and alcoholism, and cancer disease. In order to promote good health, Prof. Shibata’s team studies basic and applied sciences of biological clock systems based on chronobiology, chrono-pharmacology, chrono-nutrition and chrono-exercise using animals and humans. They focus on interventions such as functional foods and nutrients, exercises like running and swimming for maintaining healthy circadian rhythm. It is their desire to propose healthy advice for chrono-nutrition and chrono-exercise to enable good health and for industrial products. Learn more: http://www.chrono-nutrition.jp/
The Free from Allergy Show starts virtually today, Monday 12th July until 18th July live from Melbourne, VICTORIA, in Australia.
Follow the links below to sign up and learn about various topics concerning health and wellness and your diet including cooking demonstrations, Q&As, tips and tricks for living FODMAP friendly with recipes you can try cooking at home.
Each day throughout this week two new videos will be released at 10am (MEL/AEST/+11 GMT) on all things FODMAP.
Today, they’ve revealed two speakers:
Dr CK Yao- PhD, B. Nutr. & Diet. Hons. Latest in FODMAP research and new updates in this field.
Crystal Austin – ISB and FODMAP dietitian explains label reading, and the important tool of spotting hidden FODMAP ingredients.
A calorie is a unit used to measure the value of energy obtained by the body when consuming food or drink. To ensure that your nutritional needs are well fulfilled, you should look at the calorie levels in the food or drinks you consume. Lately, more food products come with its list of food calories in their labels.
Calorie content in food can be determined by the nutritional content such as fat, carbohydrates and protein contained in the food itself. Fat produces the most calories, which is 9 calories / gram. Meanwhile, carbohydrates and protein contain 4 calories per gram. Foods that contain lots of fat are foods that are high in calories. On the other hand, those that have low calories are fruits and vegetables because they contain lots of fibre and are high in water content.
Buntil Grated coconut mixed with anchovies wrapped in taro or cassava leaves
100
106
1,25
Gudeg Jackfruit stewed with coconut milk and palm sugar.
150
132
1,75
Drinks Group A
Drink Description
Weight (gr)
Calories
Unit
Te’h (Cangkir) A cup of Tea
1
0,4
2,8
Kopi (Cangkir) A cup of Coffee
1
18
0,25
Juice Tomat (Gelas) Tomato Juice (Glass)
100
20
0,25
Juice Melon (Gelas) Watermelon Juice (Glass)
150
35
0,5
Drinks Group B
Es Kelapa Muda (Gelas) Young coconut drink with ice (glass)
100
42
0,5
Es Cendol Iced Cendol
100
168
2
Susu Skim Skimmed milk
15
54
0,75
Coca Cola Diet (Kaleng) Diet Coke (Can)
1
1
0
Prepared Meals Group A
Name of Dish
Weight (gr)
Calories
Unit
Asinan Pickled vegetable
250
208
2,5
Toge Goreng Fried bean sprouts
250
243
3
Prepared Meals Group B
Gado – Gado Indonesian salad with peanut sauce dressing
150
295
3,75
Ketoprak Indonesian rice dish with peanut sauce
250
153
2
Pempek Palembang’s fish and tapioca dish
200
384
4,75
Rawon Surabaya’s beef soup with a special keluak ingredient
160
331
4
Soto Ayam Chicken Soto
100
101
1,25
Soto Padang
100
127
1,5
Tongseng Mutton and vegetable curry
120
331
4
Prepared Meals Group C
Hamburger
125
257
3,25
Kerupuk Palembang Crackers
50
168
2
Kerupuk Udang Prawn crackers
20
72
1
Mie Bakso Bakso noodles
200
302
3,75
Nasi Tim Ayam Steamed chicken rice
420
588
7,25
Pizza
125
163
2
Sate Kambing Goat satay
180
729
9
Sayur Krecek
175
249
3
Siomay
100
361
3,75
Soto Betawi
150
135
1,75
Soto Makasar
150
525
6,5
Soto Sulung
150
86
1
Buah -Buahan Golongan A
Nama Masakan
Berat(gr)
Kalori
Unit
Apel
160
92
1
Apel Merah
140
82
1
Belimbing
160
80
0,75
Duku
200
81
1
Jambu Air
60
35,4
0,5
Jambu Biji
320
157
2
Jeruk Medan
140
46
0,5
Jeruk Pontianak
150
67
0,75
Jeruk Sunkist
200
40
0,5
Mangga Manalagi
100
72
1
Nanas
200
104
1,25
Pepaya
100
46
0,5
Pir
200
80
1
Pisang Rebus
125
136,5
1,75
Salak
150
63,6
0,75
Semangka
150
48
0,5
Buah – Buahan Golongan B
Alpukat
100
85
1
Anggur
125
60
0,75
Lengkeng
100
79
1
Melon
120
46
0,5
Mangga Harum Manis
300
90
1
Pir Hijau
200
105
1,25
Pisang Ambon
100
74,2
1
Pisang Barangan
200
236
3
Pisang Mas
125
120
1,5
Pisang Raja
150
126
1,5
Sirsak
125
55
0,25
Buah – Buahan Golongan C
Durian Montong
100
134
1,5
Rambutan
100
69
0,75
sawo
100
92
1,75
Makanan Ringan Golongan A
Nama Masakan
Berat(gr)
Kalori
Unit
Arem – Arem
75
225
2,75
Bubur Kacang Ijo
100
102
1,25
Ketupat Ketan
120
216
2,75
Lemper
70
247
3
Lepet
120
210
2,5
Lepet Ketan
170
346
4,25
Makanan Ringan Golongan B
Bolu Gulung
110
300
3,75
Cakwee
50
143
1,75
Getuk Lindri
60
127
1,75
Hot Dog
100
285
3,5
Kerak Telur
120
599
7,5
Kue Nagasari
70
149
1,75
Kue Pancong
80
231
3
Mini Croissant
80
406
5
Sandwich
100
164
2
Serabi Pandan
60
137
1,75
Semar Mendem
100
247
3
Uli + Tape Ketan
160
559
7
Makanan Ringan Golongan C
Bakpia
25
68
1
Bakwan
100
270
3,25
Bika Ambon
50
99
1,25
Black Forrest
200
585
7,5
Cara Bikang
70
128
1,5
Cheese Cake
10
281
3,5
Dunkin Donat Keju
170
283
3,5
Emping Melinjo Asin
25
173
2,25
Kastengels (10 bh)
100
426
5,75
Keju Lembaran (1bh)
20
65
3,25
Kerupuk Mie
25
119
1,5
Klepon
60
68
0,75
Kroket Kentang
75
146
1,25
Kue Ape
60
151
2
Kue Cubit
60
183
2,25
Kue Cucur
90
152
2
Kue Ku
50
237
3
Kue Lumpur
80
232
3
Kue Pukis
40
181
2,25
Lapis Legit
50
307
3,75
Lemet/Timus
120
603
7,5
Lopis Ketan
125
350
4,25
Lumpia
60
76
1
Martabak Keju
100
265
.3.25
Martabak Mesir
100
200
2,5
Martabak Telur
95
196
2,5
Muffin Coklat
80
361
4,5
Muffin Keju
80
400
5
Nastar (7bh)
150
538
6,75
Onde – Onde
65
317
4
Pastel
75
302
3,75
Potato Chip
170
298
3,75
Putu Mayang
120
98
1,25
Rempeyek Kacang
50
250
3
Risol
100
247
3
Roti Coklat
100
240
3
Sosis Solo
50
191
2,25
Sus Vla
85
129
1,5
Talam Hijau
70
292
3,5
Tabel kalori makanan di atas dapat Anda gunakan sebagai patokan sudah cukupkah kandungan kalori yang anda konsumsi selama ini?
Kebutuhan Kalori Makanan
Sekedar informasi tembahan, kebutuhan kalori untuk setiap orang dapat berbeda, tergantung dari usia, jenis kelamin & aktifitas yang dilakukan. Misalnya untuk orang dewasa yang berprofesi sebagai atlit tentu memiliki kebutuhan kalori yang berbeda dengan anak usia 3 tahun.
Ketika membeli makanan kemasan, pastikan untuk melihat kandungan nutrisi dari makanan tersebut (biasanya terdapat pada bagian belakang kemasan), sehingga dapat melihat jumlah kalori per sajian/kemasan.
Berikut adalah tabel kebutuhan kalori untuk berbagai kelompok umur. Tabel ini dapat membantu mengetahui kebutuhan kalori berdasarkan usia, jenis kelamin & aktifitas yang dilakukan.
Tabel Kebutuhan Kalori
*Adanya rentang kalori menunjukkan kebutuhan kalori yang berbeda berdasarkan usia dari tiap kelompok. Remaja & anak-anak membutuhkan kalori yang lebih banyak seiring dengan bertambahnya usia. Akan tetapi pada orang dewasa, akan membutuhkan kalori yang lebih sedikit seiring dengan bertambahnya usia.
Keterangan aktifitas yang dilakukan:
Aktifitas menetap: Suatu gaya hidup dimana aktifitas yang dilakukan hanya berhubungan dengan kegiatan sehari-hari.
Cukup aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki sebanyak 2,5-5 km sehari.
Aktif: Suatu gaya hidup yang termasuk didalamnya melakukan aktifitas fisik yang setara dengan berjalan kaki > 5 km sehari
Berikut adalah contoh pembagian makanan untuk sehari pada orang dewasa, menurut kecukupan energi:
Bila masih ragu mengenai pola makan yang sedang dilakukan, dapat berkonsultasi dengan dokter atau pun ahli gizi untuk mendapatkan pola makan yang sehat & sesuai…
We captured some curious questions from Malaysia’s “biggest” standup comedian and debut wrestler, Papi Zak (www.thepapizak.com), to Australia’s gastroenterologist and Instagram educator Dr. Pran Yoganathan (IG @dr_pran_yoganathan) – he spoke with us on Episode 3. Dr. Pran elaborates on the expensive tissue hypothesis (ETH) which relates brain and gut size in evolution (specifically in human evolution). Listen in to the trailer below for information on gout, uric acid on a high protein diet, our gut and metabolic health.
The full episode of Ep. 4 with Papi Zak – listen below.
TV host & celebrity entertainer
Introducing Papi Zak, well known in the comedy circuit in Malaysia and the “biggest” Malaysia has to offer, states his website. For over 12 years, he’s written and performed material for his shows, and has fast established his quirky brand of humour and witty observations on the absurdities of every-day life. Zak was a former LiteFM and REDFM radio broadcaster and his comfortable presence in front of a camera has landed him screen work as the host of two television lifestyle programs – ‘The Halal Foodie’ and ‘Happy Endings’. Zak is currently the brand ambassador for Mr. Potato.
In doing our research on Papi Zak’s The Halal Foodie show, we found this bootleggish version translated and dubbed in Thai!
Papi Zak speaks to co-hosts Jasmine Low and Nikki Yeo in Episode 4 about his fitness journey – how he shed over 30kg from his 160kg stature, his childhood as a third culture kid, his mother’s amazing cooking, his new foray into wrestling and his quest to inspire others on the path towards fitness – just as he has. He also indulges us in his relationships… with food!
In the tradition of AsiaFitnessToday.com’s methods of using rhythm and movement as therapy, we introduce a comedy skit by Papi Zak at a TimeOut Kuala Lumpur show to seal off the episode. Tune in to the podcast to listen now.
Gastroenterologist and hepatologist based in Sydney, Dr. Pran Yoganathan is an extremely passionate educator, a Mathematician-turned doctor who aims to empower his patients with data that can help them on a journey of self-healing using the philosophy of “let food be thy medicine”.
Dr. Pran who has innovatively harnessed creative technology and 14,400 followers on Instagram @dr_pran_yoganathan, stresses that his educational memes are not medical advice or recommendations, simply his opinions — and rather strong science-backed opinions they are too!
In the podcast interview, Dr. Pran speaks about his diet of choice, which comprises predominantly of grass-fed steak and eggs and why that has raised eyebrows and temperatures not just in the oven, but in conversation with peers as well. We ask him about butyrate and got him all fired up and excited! Now, are WE ready to absorb the fact that we’re meant to burn fat for energy and not glycogen? Let’s save that for perhaps another conversation.
Together, we pose our numerous curious questions to Dr. Pran and have a content-packed conversation that’s science-based yet entertaining and revealing at the same time! Dr. Pran’s message is to “eat a diet that is not rubbish, move your body”, and he shares science in between some of his Instagram posts.
We ask him why he got into gastroenterology, his inspiration behind the Hippocrates’ philosophy “let food be thy medicine” and his personal dietary habits.
On the table, we discuss hunter gatherer societies in our modern world where Dr. Pran shares about the Hazda ethnic group from Tanzania and how they forage for food today.
Dr. Pran sheds some light on high fibre diets – a push by the standard Western Diet and how excess fibre can slow down gut motility, cause reflux and bloating and fundamentally IBS.
“If you’re going to deal with fibre, you need the machinery. That is why you see our primate cousins, like the chimps and gorillas tend to have a thick hind gut, a very big belly, that’s not visceral fat, it’s simply machinery to deal with rough fibrous tissue. That’s not my theory, that is a scientific fact and it’s called the expensive tissue hypothesis. It’s what makes us special in terms of our species; our brains grew in response to a shrinking gut.
Dr. Pran Yoganathan, gastroenterologist
Incidentally, on a side track, if you’re interested to deep dive into the Expensitve Tissue Hypothesis by American paleoanthropologist and professor emeritus of the University College London Leslie Crum Aiello – click here. She co-authored the textbook, “An Introduction to Human Evolutionary Anatomy”, which uses the fossil record to predict the ways early hominids moved, ate, and looked.
We hope you’ve enjoyed these bite-sized pieces of information. Keep reading below for more about Dr. Pran’s credentials and to listen to the full podcast.
Graduating from medicine from the University of Otago in New Zealand, Dr. Pran is a Fellow of the Royal Australian College of Physician (FRACP) and a member of Gastroenterological Society of Australia (GESA). He has accredited expertise in Upper Gastrointestinal Endoscopy and Colonoscopy as certified by the Conjoint Committee for the recognition of training in Gastrointestinal Endoscopy. Working across the public and private sectors in Greater Sydney, Dr. Pran has a strong interest in the field of human nutrition. He practices an approach to healthcare that assesses the lifestyle of the patient to see how it impacts on their gastrointestinal and metabolic health. Dr. Pran believes that the current day nutritional guidelines may not be based on perfect evidence and he passionately strives to provide the most up to date literature in healthcare and science to provide “Evidence-Based Medicine”.
Dr. Pran has a special interest in conditions such as Gastro-oesophageal Reflux (GORD), Irritable Bowel Syndrome (IBS) and abdominal bloating. He takes a very thorough approach to resolve these issues using dietary manipulation In conjunction with an accredited highly qualified dietician rather than resort to long-term medications.
Ready to digest the podcast episode with Dr. Pran? Listen here:
In this BONUS edition for Spotify Listeners only – In the tradition of AsiaFitnessToday.com’s methods of using rhythm and movement as therapy, we introduce a song to seal off this episode. We have selected a mash-up song made popular by Yohani De Silva – a Sri Lankan singer songwriter and rapper, a social media star herself. Yohani did her Masters in Accounting at a Queensland university.
Have a sweet tooth? Love chocolate too much? Below is a short article by Dr Tal Friedman, Head of Naturopathic and Research & Development Specialist at Chiva-Som Health and Wellness Resort. You may find the facts surprising!
Chocolate is arguably one of the most craved foods in the world, and for good reason. It delivers not only a variety of wonderful aromas, flavors, and textures, but it also delivers some astounding health benefits such as improved mood and focus and more.
Cocoa comes from roasted cacao seeds and is high in plant compounds which have been shown in studies a wide variety of health benefits.
Chocolate, through its polyphenol content, may be able to help enhance blood flow by enhancing nitric oxide signaling. The polyphenols act on an enzyme that works by increasing nitric oxide output within blood vessels. This helps to relax blood vessels thus allowing for better blood flow. This enhanced blood flow has even been shown to potentially enhance cognitive function by increasing blood flow and oxygenation within the brain.
In addition to cocoa’s beneficial effects on blood flow, Chocamine’s polyphenol content may also help promote healthy levels of cholesterol. By promoting healthy cholesterol levels, Chocamine may be able to further help promote overall cardiovascular function.
Cocoa also contains some minor compounds which have been found to act on neurological systems in our brains. Cacao stimulates the release of phenylethylamine (PEA) which boosts focus and awareness. It can also stimulate the release of anandamide which helps you feel good. Cacao is a source of tryptophan which is the precursor to serotonin.
If we look back to some of the first uses of cocoa, it was often combined and consumed with chili peppers and vanilla beans. Surely some of this is to make it even more delicious, but it is now also believed that they can boost the mood-enhancing effects of cocoa. Research has shown that the active compound in chili peppers and the active compound in vanilla both act on receptors in the brain increasing the effects of anandamide. Combining this with cocoa makes for an interesting and spicy cocoa beverage that may help you feel great.
But keep in mind that all these benefits are not true for all chocolate out there. Most chocolate is made by adding sugar, milk, and other ingredients to cocoa powder. Those ingredients can counteract a good amount cocoa’s health benefit. The reality is that good quality cocoa can be a supremely healthy delicious treat. But the high sugar, high calorie chocolate bars that contain it are just candy most of the time.
