USA here we come! Megamax GO!GO!GO!

This picture was taken in Hong Kong 24th March 2008 just before I gave a talk on Live Cell Therapy and the Immune System.

The guy in the middle is Mr.Philip Forte who is the President of Megamax USA. Soon our programs, talks and health education training will reach into the United States of America. It is a privilege to meet a man of Mr.Forte's caliber and we look forward to work with him in the US.

Staying Healthy, Staying Vital - published 2003

This is my most comprehensive book thus far. It took me 7 months to gather materials, 6 months to write and 3 months to edit (with help) at a time where I had not much to do and spent 6 hours a day on the book. Many doctors, pharmacist and nutritionist have said it is very informative. But this is my least salable book as it is a bit thick. Malaysians tend to want to read thin booklets and feed off leaflets that are created by marketing companies. All my thin books are selling well off the shelf in the bookstores.

PREFACE

Welcome! We certainly live in exciting times as medical science brings us closer to immortality, we can now live fuller and more enriching lives even with advancing years.

In recent time there has been a great explosion of interest in health, wellness and health supplements. In Malaysia, there are now over 33,000 products registered with the Ministry of Health and most of them are food supplements or traditional medicines. This underestimates the number of actual products in the market as there are many products that are unregistered and sold illegally.

Often promoters of these products will make many claims. For the average individual it is difficult to validate all these claims and decide what is really appropriate for their condition.

Far too often, these products offer a panacea or a cure-all promise. They tend to give people an idea that a pill or nutritional supplement will do wonders even without modifications to lifestyle such as diet and exercise. Of more serious concern is that large amounts of nutritional supplements, traditional medicines and extremely strong protein supplements, are being recommended and sold by people with little understanding of health sciences, motivated only by commercial interests.

Healthy living is not just about a pill, a particular diet or exercise regimen. It is an attitude that encompasses diet, exercise and many other factors. The explosion in health matters is legitimate, as it is estimated that over 80 percent of all illnesses have environmental and lifestyle causes. But the public should be given correct information.

Over the years I have seen health from different perspectives – from the viewpoint of a western-educated physician, where I received my training, the incentive-motivated pharmaceutical Sales Representative, a Sales/Marketing Manager of a multi-national drug company, Medical Director of two American health care companies selling pharmaceuticals, vitamins, anesthesia, skin care products, medical & pediatric nutrition; the Head of Scientific Affairs (Asia) of a German multinational pharmaceutical firm and as a sports-loving doctor. I am also an adviser to 2 large manufacturing plants (with combined output >170 million capsules per month) and familiar with Good Manufacturing Practices, QA, QC and regional regulatory policies and requirements. I have also trained and consulted for several large global MLM companies and have spoken in USA, Australia, New Zealand, Singapore, China, Hong Kong, Taiwan, Philippines and Indonesia.

I have learnt to see the merit in each health discipline and not to be myopic by espousing only one school of thought. What this book aims to do is to put all these many claims into a balanced perspective, so that we do not look at individual tree trunks in a jungle with regard to our health, but to appreciate the overall forest.

Your total health is dependent on living in newness and wholeness of life, and should not be a slave to a product or a particular diet. Man is born free, but indeed, everywhere in his life, he is in chains. It is the truth that sets him free.


Dr. Victor Chen

Nutrients for Diabetes - Quercetin

Quercetin enhances insulin secretion, protects the pancreatic beta cells from free radicals, and inhibits platelet aggregation (clumping together). It can also decrease the accumulation of sorbitol, a sugar, in the eye, which can delay the onset of cataracts.

www.healthy100.biz

Visit Dr.Ignatius Augustine's website.

He is the Medical Director of Healthy 100. One of the primary purpose of the Healthy100 program is to help counteract the current epidemic of obesity and overweight that is plaguing most nations of the world. The state of being obese and overweight also puts a person at a greater risk of heart disease, cancers, strokes and a myriad of health problems.

Talk at Grace Assembly

This Saturday I will be giving a talk entitled "God's Battle Plan For Cardiovascular Disease" at 8am in Grace Assembly. PJ (Market Place Ministry).

Can vegetarians take certain health products?

Can vegetarians take certain health products like placenta or capsule made of animal gelatin?


As for the vegetarian, is he or she a vegetarian for health or religious convictions? If it is for health reasons, then, the truth is these health products is good for health, unlike eating chunks of meats bred with growth hormones and antibiotics. Indeed humans were designed to eat more veggies than meat.

If it is for religious reasons then we can go to the root of their abstinence. Gautama (Buddha) was an Indian prince who left the comfort of his palace to live a life devoid of the richness and goodness. He wanted to seek questions to life -i.e why humans were suffering?. He was a Hindu but did not agree with the Indian caste system and was frustrated Hinduism provided no answer to human suffering. According to Gautama all suffering including hunger, disease were because of consciousness of the 'self'. His answer to avoid suffering is to have no desires at all, including craving for food and meat. They avoid meat as a way of avoiding humanly desires and cravings, but placenta is for HEALTH and not a craving.

Gautama taught that humans were born into this world with a debt from previous life. In this current life, we can either pay off or add to the debt according to the way we conduct ourselves this lifetime. This includes not killing living beings and animals. The aim is to do more good than bad to reach Nirvana whereby you simply cease to exist at all, and then all suffering is ended as you just don't exist anymore. But again there is no killing of animals with our placenta.

I have personally read the 4 books and 5 jings, Mencius and Dao De Jing (Lao Zi) in 2-3 different English translations. If you read the Confucius Analects, the disciples of Confucius paid tribute to their master's holiness and wisdom. Confucius in his teachings had alluded to "Heaven" replied that he is not the holy one. In his Analects, he said if the Holy One was to come He will be found in the west. His disciples went to the west (India) and found Buddha, That is how Buddhism came into China. (If they went further west it will be Jerusalem - they didn't go far enough).

Nutrients for Diabetes - oils

Safflower oil and cod liver oils - are powerful natural antioxidants. It has been used to improve diabetic neuropathy. It has been shown to be helpful for improving damaged nerve function, which is common in diabetes.

Nutrients for Diabetes - Spirulina

Spirulina is a rich source of nutrients, containing up to 70% protein, B-complex vitamins, phycocyanin, chlorophyll, beta-carotene, vitamin E, and numerous minerals. A study of people with type 2 diabetes mellitus reports that spirulina may reduce fasting blood sugar levels after two months of treatment.

Losing Fitness

Gees!

Since last Thursday (20th) I have done no exercise. A person lose fitness after 48 hours.

Today, I did the treadmill and ran 5.3km in 30 mins (all 85kg of me pounding on the poor machine). Well it is short of what I usually do but guess I just have to start regaining fitness again. So all of you please try not to skip exercise for more than 48 hours.

Tomorrow I will swim as it will allow my lower body muscle group to rest. When I swim free style it is 80% upper body strength and 20% lower body strength. For sports longevity, it is important to cross train (i.e cross over to train different muscle groups).

Lets hope I have not lost touch too much and can finish my 50 laps (2.5km) within an hour :-0.

I did a Graduate Diploma in Sports Medicine under the WAIS. It has been useful knowledge ever since.

Me at Age 39

Definitely older, but by God's grace wiser.

Me at Age 30

Me at Age 16

Megamax Rewards Night 21-3-2008 in Hong Kong

Nutrients for Diabetes - Selenium

Selenium’s control of free radical production has been postulated to also be of benefit in preventing glucose intolerance and the complications of diabetes.

Nutrients for Diabetes - Magnesium

Magnesium levels are significantly lowered in diabetics, and lowest in those with severe retinopathy. Studies suggest that a deficiency in magnesium may worsen the blood sugar control in Type 2 diabetes. Scientists believe that a deficiency of magnesium interrupts insulin secretion in the pancreas and increases insulin resistance in the body's tissues. Studies suggest that a deficiency in magnesium may worsen the blood sugar control in Type 2 diabetes. Scientists believe that a deficiency of magnesium interrupts insulin secretion in the pancreas and increases insulin resistance in the body's tissues.

Supplementation with magnesium leads to improved insulin production in elderly people with Type 2 diabetes. Elders without diabetes may also produce more insulin as a result of magnesium supplements. Insulin requirements are lower in people with Type 1 diabetes who supplement with magnesium.

Diabetes-induced damage to the eyes is more likely to occur to magnesium-deficient people with Type 1 diabetes (IDDM). In pregnant women with IDDM who are magnesium deficient, the lack of magnesium may even account for the high rate of spontaneous abortion and birth defects associated with IDDM. Low magnesium levels appears to be a significant risk factor in the development of cardiovascular disease, particularly coronary artery spasm.

Many doctors of natural medicine recommend that diabetics with normal kidney function supplement with 300-400 mg of magnesium per day.

Giving a talk on Colostrum in Megamax KL

Nutrients for Diabetes - Manganese

Manganese is an important cofactor in the key enzymes of glucose metabolism. Diabetics have been shown to have only one-half the manganese of normal individuals

EcoFirst Products

EcoFirst Products function. I am on the board of Scientific Advisors.

Nutrients for Diabetes - Carnitine

Carnitine is a substance needed for the body to properly use fat for energy. When diabetics are given carnitine (1 mg per 2.2 pounds of body weight), high blood levels of fats-both cholesterol and triglycerides-dropped 25-39% in just ten days. In addition, carnitine improves the breakdown of fatty acids, possibly playing a role in preventing diabetic ketoacidosis.

Nutrients for Diabetes - Taurine

Taurine is an amino acid found in protein-rich food. People with diabetes have low taurine levels, that leads to "thickened" blood-a condition which increases the risk of heart disease. Supplementing taurine restores taurine levels to normal and corrects the problem of blood viscosity within three months.

Our successful launch of MyDear Placenta in Hong Kong and China

Nutrients for Diabetes - Biotin

Biotin- is a B vitamin needed to process glucose. One study showed that Type 1 diabetics given 16mgs of Biotin for one week cut their fasting glucose by 50%. A type 2 study showed similar results. There is also some indication that Biotin helps relieve pain from diabetic nerve damage.

Nutrients for Diabetes - Zinc

Zinc contributes many factors in correct insulin function. Zinc is necessary for the pancreas to produce insulin and allows insulin to work effectively, it also helps protect the insulin receptor cells. When zinc levels are low, the pancreas may not secrete enough insulin, so glucose levels remain high, and the insulin that is released cannot work as efficiently as it could. When this happens, glucose cannot enter the cells properly causing high levels in the blood.

Fruit Satay

Interesting way to eat healthy fruits - fruit satay anchored on a pineapple

Nutrients for Diabetes- Chromium

Starting in the 1960's reports have shown that Chromium helps cells respond properly to naturally produced insulin. Current estimates show that 90% of adults are lacking in this essential mineral nutrient.

Nutrients for Diabetes - Vitamin E

A vitamin E deficiency results in increased free-radical-induced damage, particularly of the lining of the vascular system. Supplemental vitamin E may help prevent diabetic complications through its antioxidant activity, the inhibition of the platelet-releasing reaction and platelet aggregation, increasing HDL-cholesterol levels and its role in fatty acid metabolism. Vitamin E protects animals from diabetic cataracts.

The most impressive study on vitamin E and diabetes used a total of 1,350 international units of d-alpha-tocopheryl acetate daily, divided into three doses. Begin by taking 400 international units each morning. After two weeks, add another dose of 400 international units in the evening. After two more weeks, add another 400 international units in the afternoon.
It may require three months or more of supplementation for benefits to become apparent.

The trace mineral selenium functions synergistically with vitamin E.

Nutrients for Diabetes - Vitamin C

Vitamin C - People with Type 1 diabetes (IDDM) have low vitamin C levels. Vitamin C lowers sorbitol in diabetics. Sorbitol is a sugar that can accumulate and damage the eyes, nerves, and kidneys of diabetics. Vitamin C may improve glucose tolerance in Type 2 diabetes (NIDDM).
The transport of vitamin C into cells is facilitated by insulin. It has been postulated that, due to impaired transport or dietary insufficiency, a relative vitamin C deficiency exists in the diabetic and that this may be responsible for the increased capillary permeability and other vascular disturbances seen in diabetics

Nutrients for Diabetes - Antioxidants

Conventional medications and insulin works to lower the elevated blood sugar. However, cardiovascular disease and other diabetic complications occur even in patients with controlled blood sugar levels. Hence other nutrients are needed to prevent the complications of diabetes on top of your usual medications.

Antioxidants (Vitamin E, Vitamin C, Grapeseed oil – important to prevent oxidation of the bad cholesterol and also insulin damage to the arterial walls. Important to prevent nerve damage and cataracts with diabetic patients.

Is Your Child A Fussy Eater?

Krill Oil

Krill oil, like fish oil, contains both of the omega-3 fats eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), but hooked together in a different form. In fish oil these omega-3 fatty acids are found in the triglyceride form whereas in krill oil they are hooked up in a double chain phospholipid structure. (The fats in our own cell walls are in the phospholipid form.) Attached to the EPA leg of the phospholipid is a molecule of astaxanthin, an extremely potent anti-oxidant. The phospholipid structure of the EPA and DHA in krill oil makes them much more absorbable and allows for a much easier entrance into the mitochondria and the cellular nucleus. In addition to EPA and DHA krill oil contains a complex phospholipid profile including phosphatidylcholine, a potent source of reductive-stress-reducing choline, which also acts as a natural emulsifier.

Krill oil contains vitamin E, vitamin A, vitamin D and canthaxanthin, which is, like astaxanthin, a potent anti-oxidant. The anti-oxidant potency of krill oil is such that when compared to fish oil in tems of ORAC (Oxygen radical absorptance capacity) values it was found to be 48 times more potent than fish oil.

Diabetes

The incidence of diabetes in the year 2000 in Malaysia was 8%, and in Singapore it was 10% of the population. With the modern lifestyle of inactivity, overweight and high glycemic index diets, the incidence is tending upwards.


1.1.WHAT IS DIABETES?

Diabetes is a condition in which the blood glucose level is too high. There are two types of diabetes.

Type 1 Diabetes is found in children. The problem is that the pancreas cannot produce enough insulin. Insulin injections are needed.

Type 2 Diabetes is also called non-insulin dependant diabetes mellitus and develops in adults. People develop this condition when their insulin does not work properly (insulin resistance). Risk factors for Type 2 Diabetes include being overweight, family history of diabetes, and lack of exercise. As this is the most common type of diabetes, most of this section will indirectly refer to type 2 diabetes.


Recently, new criteria have been accepted for the diagnosis of diabetes.9 The upper threshold of fasting plasma glucose for the diagnosis of diabetes has been lowered from 140 mg/dL to 126 mg/dL. The upper threshold for normoglycemia likewise has been reduced from <115 to <110 mg/dL. A fasting plasma glucose of 110 to 125 mg/dL is now designated IGF. These changes removed the need for oral glucose tolerance testing for diagnosis of diabetes; a diagnosis rests entirely on confirmed elevations of fasting plasma glucose.

New focus

EVEN BORDERLINE BLOOD SUGAR IS DANGEROUS


RANDOM TEST
<6.11>
6.1 1– 11.11 mmol/L (BORDELINE)
>11.11 mmol/L (DIABETIC)


Beware of pre-diabetes! Over 30 percent (%) of the population has borderline blood sugar levels. When your blood sugar level is borderline, the small blood vessels in the retina of the eyes, heart, kidneys and other organs are already gradually being damaged.

A good diabetic supplement not only lower blood sugar, but also prevents the complications of high blood sugar

Not eating solids/meat - Manuka Honey

Manuka honey is produced in New Zealand from two plants, both of which are from time to time called manuka. The most common honey source of these is Leptospermum scoparium, and of the two, is the most commonly called manuka. 

The other is Kunzea ericoides (but formerly known as Leptospermum ericoides) and is called manuka and kanuka, with kanuka being the more common usage.

One area that is of particular interest regarding manuka honey is its antibacterial activity. Often this is just shortened to "Active" or "Active Manuka".

Nutritionally manuka honey is rich in proteins and nutrients.

Talk in Johor - 2nd week in a row

My second Chinese book

Not eating solids/meat - Walnut Oil

Walnuts have often been thought of as a "brain food," not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. Your brain is more than 60% structural fat. For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish. This is because the membranes of all our cells, including our brain cells or neurons, are primarily composed of fats. Cell membranes are the gatekeepers of the cell. Anything that wants to get into or out of a cell must pass through the cell's outer membrane. And omega-3 fats, which are especially fluid and flexible, make this process a whole lot easier, thus maximizing the cell's ability to usher in nutrients while eliminating wastes--definitely a good idea, especially when the cell in question is in your brain.

Alpha linolenic acid, the omega-3 fat found in walnuts, promotes bone health by helping to prevent excessive bone turnover-when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal).

Walnuts are a very good source of manganese and a good source of copper, two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within cell cytoplasm and the mitochondria (the energy production factories within our cells) requires both copper and manganese.

Latest book

Not eating solids/meat - Barley Grass

Barley Grass Powder is a convenient and non-allergenic way to re-introduce all the amino-acids, dietary fiber and the many other essential phyto-chemicals to fussy eating children.

Eighteen amino acids are found in barley grass including Alanine, Arginine, Aspartic acid, Glutamic acid, Glycine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tyrosine and Valine. All 8 of the essential amino acids are found in Barley grass. Amino acids are the building blocks of proteins, which are the major constituents of our body and are necessary for the continual cell building, cell regeneration and energy production that are necessary for life. There are high amounts of vitamins and minerals in barley grass leaves. The vitamins found in Barley grass include beta-carotene, folic acid, pantothenic acid, vitamin B1, vitamin B2. vitamin B6 and vitamin C. The minerals include potassium, calcium. magnesium, iron, copper, phosphorus. manganese and zinc.

Talk in Grand Blue Wave (Johor)

Not eating solids/meat - alfafa

Alfalfa is an excellent source of the following nutrients:

Protein and amino acids - Rubisco protein is the major protein in alfalfa. It has both an extremely high concentrations of essential amino acids and an overall balance of all the amino acids for maximum nutritive value.

Antioxidants - Alfalfa contains a well balanced natural blend of both mixed carotenoids and mixed tocopherols classes of antioxidants which function as scavengers of highly reactive, dangerous and destructive free radicals in both blood and body tissues. By reducing or eliminating free radicals, a variety of diseases can be avoided and or minimized thereby leading to a much greater degree of overall health and well being.

Phytonutrients (Xanthophylls) - Alfalfa contains an all-natural balanced blend of the phytonutrients of lutein, zeaxanthine and violaxanthine. These xanthophylls are vital to overall health and in particular eye health.

Chlorophyll - Alfalfa contains natural chlorophyll A and chlorophyll B.

Vitamin K and B Vitamins - Alfalfa is an excellent source of Vitamin K (phylloquinone) which is vital in the formation of red blood cells which are critical in blood clotting and likely responsible for strong bones. It also contains a well balanced natural mix of the B vitamins.

Not eating solids/meat - Calcium

Calcium & iron are important for bones, teeth & growing bodies. Calcium is a mineral that is mostly present in your child's bones. Having a diet with foods that are high in calcium to meet daily requirements is necessary for the development of strong bones. It is also an important way to prevent the development of osteoporosis in adults. If your child is not eating enough solids chances is that he or she may not be consuming enough calcium.

During childhood and adolescence, the body uses the mineral calcium to build strong bones — a process that's all but complete by the end of the teen years. Bone calcium begins to decrease in young adulthood and progressive loss of bone occurs as we age, particularly in women.

Teens, especially girls, whose diets don't provide the nutrients to build bones to their maximum potential are at greater risk of developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.

Calcium plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. If blood calcium levels are low (due to poor calcium intake), calcium is taken from the bones to ensure normal cell function.

When children get enough calcium and physical activity during childhood and the teen years, they can start out their adult lives with the strongest bones possible. Although there isn't definite scientific proof yet that taking in these amounts of calcium will result in stronger bones when kids grow up, these are the current recommendations:

* toddlers ages 1 to 2 years — 500 milligrams of calcium daily
* kids ages 4 to 8 years — 800 milligrams
* older children ages 9 to 18 years — 1,300 milligrams

Not eating veggies - Garlic oil

Garlic oil is useful for children with poor digestion, infection, circulation, cardiovascular disease, high cholesterol, high blood pressure, respiratory problems, bronchitis, asthma, colds/flu, kidney problems, urinary tract, ear ache and skin problems.

Popularly used as a digestive aid, garlic increases bile production while enhancing digestion and reducing stomach gases. Children who don’t eat veggies tend to have bloating and garlic oil will be helpful.

Garlic is considered to be nature's very own antibiotic. Unlike most antibiotics, garlic will not deplete the body of flora, and is considered to be the cure-all herb because of its effectiveness on the entire body.

Rich in potassium, zinc, selenium, vitamin A and Vitamin C, garlic is commonly used to fight infection, increase circulation and help prevent cardiovascular disease.

Garlic has been known to detoxify the body by cleansing the kidneys and increasing urine flow. Furthermore, garlic's healing properties make it an ideal agent for fighting colds and flus, bacteria, and fungi.

Garlic has also been used for lowering cholesterol, reducing high blood pressure, and treating respiratory problems such as bronchitis and asthma.

Garlic oil may be used internally and externally to relieve ear aches and heal minor skin problems and irritations.

Not eating veggies - Grapeseed oil

Proanthtocyanidins are important compounds for healthy development of the child. It is found primarily in veggies.

Proanthocyanidins are super powerful antioxidants with the ability to cross the blood/brain barrier. The most popular sources of Proanthocyanidins are grape seed extract and the bark of the maritime pine tree (Pycnogenol). Studies have shown that Pycnogenol is effective in decreasing symptoms of child behavioral problems and appears to improve memory.

Not eating veggies -Spirulina

Spirulina has been hailed as a superfood. It is an edible blue-green algae in the shape of a perfect coil. It is a rich source of protein, essential vitamins and phytonutrients such as the antioxidant beta-carotene, the rare essential fatty acid gamma linolenic acid, and sulfolipids, glycolipids and polysaccharides. Its also contains other phytonutrients - chlorophyll, phycocyanin and carotenoids.



Some of the advantages of spirulina are
• Beta-carotene
Spirulina is ten times more concentrated in beta-carotene than carrots.
• Easy-to-digest vegetable protein without the fat and cholesterol of meat
Spirulina is a high protein food with all the essential amino acids.
• Iron and other minerals
Spirulina is rich in iron, magnesium and trace minerals.
• Vitamin B-12 and B-complex
Spirulina is a rich source of B-12, essential for healthy nerves and tissue.
• Phytonutrients for health and cleansing
Chlorophyll which gives spirulina its green colour is a natural cleanser and helps to detoxify our body. Phycocyanin, polysaccharides and sulfolipids can enhance the immune system, possibly reducing the risk of infections and cancer.

Today there are special farms that cultivate spirulina under controlled conditions to eliminate toxic contaminants that may be present with wild algae. It is claimed that spirulina produces 20 times more protein per acre than soybean and 200 times more than beef.

BENEFITS
• Strengthens the immune system
• Supports cardiovascular function and healthy cholesterol levels
• Improves gastrointestinal and digestive health by maintaining healthy flora
• Enhances natural cleansing and detoxification
Reduces cancer risks with better antioxidant pro

Not eating veggies -Alfafa

Alfafa is rich in chlorophyll, the green pigment in plants that produces energy by a process called photosynthesis. It absorbs sunlight and uses its energy to synthesize carbohydrates from carbon dioxide and water. This process is called photosynthesis and is the basis for sustaining the life processes of all plants.

The actual chemical equation which takes place is the reaction between carbon dioxide and water, catalyzed by sunlight, to produce glucose and a waste product, oxygen. The glucose sugar is either directly used as an energy source by the plant for metabolism or growth, or is polymerized to form starch, so it can be stored until needed. The waste oxygen is excreted into the atmosphere, where it is made use of by plants and animals for respiration.



Chemically, the chlorophyll structure is similar to the heme molecule in haemoglobin, the substance found in red blood cells that carry oxygen to all the cells in the body, except that is central atom is magnesium, whereas in the human blood is iron. It is believe to be useful in cleansing the blood of impurities.

BENEFITS
• Strengthens the circulatory, digestive, reproductive, respiratory and immune systems
• Removes toxins from the body
• Maximizes oxygen circulation

Article in print

Child not eating veggies (Is your child a fussy eater (4)?

This is probably the most common eating problem among children. I used to declare that I was allergic to chlorophyll when given greens as a child. Although it is recommended that everyone should eat five portions of fruit and vegetables a day, most kids eat less than half that amount.

Babies tend to enjoy a good variety of vegetables as it is all blended with the mashed food served to them. The problem begins when they switch to solids and greens are usually the first foods to be pushed aside.

5.1. VEGGIES A MUST

Vegetables contain essential vitamins and minerals, including antioxidants, as well as fibre and phytonutrients. These are important for health and to preserve the body. Eating lots of vegetables boost the immune system and reduces the risk of heart disease and certain cancers.

Eating a fruit can partly compensate for lack of vegetables in a diet, but it doesn’t contain all the healthy substances found in vegetables. High intakes of vegetables in childhood are associated with a lower risk of stroke later in life, but high intake of fruits don’t offer the same protection. Also vegetables generally has less calories than fruit, and are important in energy and weight management.

5.2. CREATIVE TIPS

One common struggle that most moms will face at some time or other is getting their kids to eat their veggies. Most kids will turn up their nose at the site of anything green. So how do you get around the veggie issue? Here are some fun and easy ways to get your kids to eat their veggies.

Fun Presentation – Kids love fun and colorful food. Cut up some carrot sticks, cucumber rounds, sliced cherry tomatoes and sliced bell peppers and arrange them all in a plate. You can make a face using the cucumber rounds for the eyes, carrot sticks for eyebrows, cherry tomatoes for nose and mouth and arrange the pepper strips to form the face. Serve with hummus and cut pita bread on the side.

Make it Routine – Try to serve at least one veggie with each meal your child has. You can alternate between salads and cooked or cut veggies but always serve at least one with each meal. Your child may not eat them at first but if they see that veggies are a standard part of meal times they may just start trying them.

Set a Good Example – This one goes without saying. Just like making veggies a routine part of meals it will also help kids to see mom and dad eating their greens. Show your kids how nice veggies can be by filling your plate up.

Get Creative – Okay this is a little sneaky but definitely works. Most kids love spaghetti so place some veggies such as broccoli, cauliflower, peppers into a food processor and whiz until liquid. Add the mixture to your spaghetti sauce for a nutritious meal. But make sure you don't go overboard and add too many veggies as this will change the taste of the sauce. The trick is to start out slow and gradually increase the amount of veggies as your kid's taste palette changes.

Veggie Muffins – Add a little grated carrot or zucchini to your standard muffin recipe. Banana carrot muffins are delicious and so are zucchini chocolate chip muffins. You can also bake pumpkin muffins or cake. This is a great way to give your kids a yummy treat and still ensure they’re getting a good serving of veggies.

The One Bite Rule – We have a rule in our house. Even if the kids don't like the look of the veggies they must at least try one bite. If they actually don't like it then they don't have to eat it. This avoids a lot of meal time tantrums and a lot of the times the kids will actually like the food once they taste it. Try it you may be pleasantly surprised at how many different foods you kids will actually eat.

Is Your Child A Fussy Eater (Part 3)

What you eat at age six (6) affects your health at age sixty (60). It is easy to see how a child’s diet equates to his present health and growth. The implications of his food intake on his future health and life expectancy is less apparent, yet some problems of chronic ill health in adult life has links to food intake in early childhood.


CARDIOVASCULAR HEALTH

Atherosclerosis starts in childhood. It runs in families, as some are more predisposed. If close family members, uncles and grandparents have or had high blood pressure, high cholesterol or heart problems before the age of sixty the child needs to watch out.

Fr instance it is recommended that all adults limit the fat content of their daily diet to less than 30 percent of total calories. Children under the age of two years should not have a restricted fat intake but after this age the same rule should apply. Reduced fat milk fortified with vitamin A & D can be used after the age of two.

There is a theory that kids who are fat or chubby in their childhood will be fat in adulthood as quantity of fat cells are determined by genetics spurned by diet during childhood. Once a certain amount of fat cells (not the size of them) are present in childhood, it is difficult to be slim later.


DIABETES

In most countries the incidence of diabetes is about ten (10%) percent an don the rise. Type 2 or mature-onset diabetes which is an adult type diabetes is now a problem even with teenage kids. This is directly due to poor dietary habits of eating too much refined carbohydrates.


OBESITY

Cardiovascular disease and diabetes are more common in overweight people. Over seventy (70%) percent of children who are overweight at ten to thirteen years will become overweight adults with its associated risks. As mentioned earlier this is because the number of fat cells increases in childhood and remains fixed during adult life.

Obesity is now an epidemic among children today. Carbonated and high fructose drinks have been a contributive factor. Sedentary lifestyle with high intakes of fat and refined carbohydrates and salt, with low fiber, protein and vitamin content are apparent today.



OSTEOPOROSIS


It is critical to amass a high bone density before one reach adulthood. It is inevitable that after the age of fifty (50), the bone becomes fragile and brittle with increasing age. Bone stores are laid down during childhood and adolescence to produce peak bone mass in early adult life. This will affect the density of bone present in later life and the severity of osteoporosis.

Bone growth in childhood needs a good supply of calcium. Children under the age of three (3) need about 500mg daily and those between four (4) and eight (8) need 800mg daily together with vitamin D and magnesium. This can be obtained from milk, fish and soy products.


ANOREXIA & BULIMIA

There have been very few studies conducted about the effects of childhood picky eating behaviors on the development of eating disorders later in life. One study that does address this issue was performed by Margaret Marchi, Ph.D and Patricia Cohen, Ph.D. In this study, problematic eating behaviors were traced in a large sample of children over a period of ten years. Children and their parents were questioned about the occurrence of unpleasant meals, struggles over eating, and picky eating during their daily routines, as well as about the amount of food eaten, speed of eating, and interest in food eaten. Picky eating was found to be very common among young children, regardless of sex differences. The study found that children who had troublesome patterns of eating when young were more likely to have problems with food later in life. Picky eaters showed an increase in the frequency and severity of bulimic and anorexic symptoms upon adolescence and adulthood.

Kotler et al. (2001) showed many of these same results. This study examined the extent to which symptoms of eating disorders remained stable over time, as well as the effect early childhood eating problems have on the development of eating disorders. This study showed a dramatic increase in the risk of developing an eating disorder when an individual had experienced eating problems earlier in life.

Another study, dated 1986, does not show a strong relationship between disturbed childhood eating patterns and bulimia later in life. In this study, twenty bulimic women and their parents were questioned retrospectively about childhood eating problems. Only two of the families reported fussy eating during childhood. Data from this study does not suggest a relationship between childhood feeding problems as a causal factor in the development of bulimia later in life.

Victor Chen on Radio Sabah

Speaking in Singapore 23 Dec 07 - Age Without Getting Old

Reasons for Fussy Eating (2)

Every parent knows it is difficult to get children to eat nutritious food, whether it is a toddler who wants nothing but instant noodles or a teenager who lives on junk food and soft drinks. Children need to eat frequently to sustain their high energy levels and keep their bodies growing.

Many young children go through periods of being fussy eaters and this is a normal part of growing up. Children often want to eat certain foods at a certain time and in a certain way. Many children, especially those from 1.5-5 years of age are sometimes picky eaters. They eat what appears to an adult as a small amount of food, and yet they are well, active and growing normally. The term “Fussy eaters” is not used for children who are breast feeding, only toddlers and children.

Some babies are very fussy while feeding, while others tend to doze off after a few minutes of feeding. The mother is not sure whether or not he has had his fill. But no sooner does she put him in the cot that he is up again and crying for feed.

ACQUIRED

It may be that while feeding he is not in a comfortable position, or his nose is blocked due to secretions or being pushed against the breast. In a bottle-fed baby, the hole in the nipple may be so small that the child tires easily.

Fussy eating habits are more acquired. An anxious mother is more likely to have an anxious fussy eater. Making meal times a battleground can worsen the situation. Often there may be no obvious reason. The child’s nervous system may not have matured enough to realize when his stomach is full. Whatever the reason, it makes the mother tense, which, in turn makes feeding even more difficult. The mother gets frustrated having to feed every half an hour, and the child remains unsatisfied and irritable.

FAMILY INFLUENCE

Your child should eat a more balanced diet. Start by setting a good example. If other members of your family commonly eats lots of fruits, vegetables, whole grains and low-fat dairy products, your kids will learn to eat a good diet. Kids tend to copy their parents, so if you eat well, they are more likely to eat well too. Limit snacks and drinks between meals. Drinking too much liquid can lessen your child's appetite. This will help ensure that your child is hungry enough to eat solid foods. Do not overfeed. Obesity in children is rarely recognised by parents and is a major health problem.

Is your child a fussy eater? (1)

Fourty-five percent (45%) of worried mothers seek doctors’ advice on the childrens’ eating problems. This is not surprising as studies has shown that 52% of toddlers are not hungry at meal times; 42% end meals very quickly; 35% are picky eaters; and 33% have evidence of food selectivity1.

Getting your child to eat healthily amid all the temptations and increasingly competitive society even at childhood can be rather daunting. Infections with various pestilences are on the rise – JE virus, Sudden Acute Respiratory Syndrome (SARS), bird flu (H5N1 virus), dengue - and threatening our children.

There is also increasing awareness that certain nutrients like DHA and taurine can affect the child’s mental progress and helping him to be ahead of his peers. Thus the need to give him enough omega-3 foods besides making sure he eats 5 portions of fruits and vegetables a day.

Food is essential for life; it provides the fuel the child needs for energy, the micronutrients to keep the body functioning; proteins for growth and to make antibodies; and brain lipids for mental development. So a well balanced diet is crucial for a child’s growth and development and has implications for the child in the future, physically, biologically and socially.


1.1. WHAT IS AN EATING PROBLEM?

Eating problems can seriously affect a child’s growth and development. The definition of ‘eating problems’ is the inability or refusal to eat certain foods due to medical, behavioral, psychological or environmental factors1, 2.

The main types of eating problems include3:

Poor appetite
Food refusal
Inappropriate food for age
Extreme or limited food choices



1.2. HOW DOES AN EATING PROBLEM AFFECT THE CHILD?

Whatever the type of problem, the underlying issue is that there is not enough of the essential nutrients being eaten to maximize the developmental potential of the child. If the child’s diet is limited and results in him missing out entire food groups, there could be health implications. Refusal to drink milk and dairy products could result in weak bones and teeth; not eating fruits and vegetables increases the risk of asthma and iron deficiency in childhood can increase the risk of heart disease and certain cancers in the long term.

My article for Tupperware Inspira magazine

Detoxification is based on the principle that illnesses can be caused by the accumulation of toxic substances in the body. These include heavy metals and various chemicals such as pesticides, pollutants, and food additives. Drugs and alcohol have toxic effects on the body. Digestion of food also creates toxic by-products. Some people’s digestive tract becomes unable to digest food properly due to years of overeating and diets high in fat and processed foods and low in fiber. When this happens, food cannot pass through the digestive tract efficiently. Instead of being digested properly or eliminated from the bowel, food can literally rot inside the digestive tract and produce toxic by-products. This state is known as toxic colon syndrome or intestinal toxemia.

The body has natural methods of detoxification. Individual cells detoxify in the lymphatic system. The liver is the main organ for detoxification assisted by the kidneys, intestines and skin. Detoxification therapies try to activate and assist the body’s own detoxification process.

Proper detoxification specialists will do a host of tests of the blood, urine and allergic reactions. They will enact dietary changes, eliminating allergy-causing and unhealthy foods, and emphasizing foods that assist detoxification and healing – low fat, high fibre, vegetarian with a raw food emphasis. Processed foods, alcohol and caffeine are avoided. Nutritional supplements, vitamins, minerals, antioxidants, amino acids, and essential fatty acids are often prescribed here as well as herbal supplements.

For toxic bowel syndrome, herbal laxatives and high fiber foods such as psyllium seeds are given to cleanse the digestive tract. Colonics are used to cleanse the lower intestines.

Lacto-Fiber
Lacto-Fiber contains both soluble fiber to absorb intestinal toxins and insoluble fiber to cleanse the colon. Lacto-fiber also contains important nutrients to prevent colon cancer that results from toxins accumulating in the intestinal tract. It also help rid toxins trapped in the lymphatic system.

Other methods
Certain doctors also provide chelation therapy to rid the body of heavy metals. Some of them also offer colonic lavage to clean out your lower intestine.

Fasting is another major therapy in detoxification. It is one of the quickest ways to eliminate stored toxins in the body and to prompt the healing process. There are various types of fast – liquid fast, juice fast, etc. All in all we should fast regularly to keep healthy.

Speaking in PuDongHua (Chinese)

I did something I never did before and that was to speak in Mandarin in Hong Kong. I can converse but the scientific terms were hard to memorize. Moreover, the subject was on "Live Cell Therapy".

Part4: Caffeine

Depending on preparation, one cup of brewed coffee contains etween 60 and 150 mg of caffeine, instant coffee about 100mg, brewed tea between 20 and 50mg and caffeinated soft drinks. I January 2004 the IOC removed caffeine from its list of banned substances.

Drinking 2.5 cups of percolated coffee (300mf of caffeine) up to 1 hour before exercise extends endurance ; it also improves short duration, high intensity exercise. This is roughly a 5mg/kg of body weight. The ergogenic effects of caffeine are not dose relayed with no additional benefits from caffeine doses above 5m/kg of body weight. The effect also last 5 hours so there is no need to ingest additional dose.

Its precise action is elusive. In the past it has always been attributed to its use of fat in the initial exercise period thus sparing the powerful carbohydrate fuel which can be used later. However, other erogogenic effects includes its enhancement of motoneuronal activity.

There are health warnings with caffeine however - irritability, headaches, insomnia, agitation dehydration etc. With caffeine, ingesting small amounts produces desirable effects, large quantities can create havoc.

Part4: Amphetamines

Comprises a group of pharmacological compounds that exert powerful stimulating effects on the central nervous system. They have a sympathomimetic effect leading to increase in heart rate, blood pressure. breathing rate and blood glucose.

Athletes use it to "get up" for the event and to psyche themselves up. The IOC bans the use of the substance though research indicate that they do not enhance performance.

Participants in my seminar- Disease Specific Nutrition

MyMode Seminar

Receiving a gift from Datin Fara after speaking at MyMode November Seminar. My talk was entitled "You Don't Have To Skip Meals To Lose Weight".

Part4: Amino Acids

An emerging trend involves using nutrition as a "legal" alternative to activate the body's normal anabolic mechanisms. Weight lifters, bodybuilders and health freaks regularly use amino acid supplements, believing they boost the body's natural production of testosterone, GH, insulin, or insulin-like growth factor I (IGF-1) and so improve muscle size and strength and decrease body fat. The rationale for this stems from the clinical use of amino acid infusion or ingestion to regulate anabolic hormones in deficient patients.

However, research on healthy subjects does not provide convincing evidence for an ergogenic effect of regular intake of amino acid supplements on hormone secretion, training responsiveness, or exercise performance.

Stimulating and anabolic effect

Manipulation and timing of intake of nutritional variables in the immediate pre- and post- exercise periods can affect the responsiveness to resistance training via mechanisms that alter the nutrient availability, enzyme activity, and hormonal secretions, interactions with receptors on target tissues, and gene translations and transcription.

Resistance training stimulates protein synthesis and protein degradation in exercised muscle fibers. Muscle hypertrophy should occur when there is a net increase in protein synthesis. Dietary modifications that increase amino acid transport into muscles and that which also increases anabolic hormones like insulin should on paper increase anabolism and/or depress catabolism.

Carbohydrate-Protein Supplementation in Recovery Augments Hormonal Response to Resistance Exercise

Studies show that there is a transcient 4-fold increase in protein synthesis following a carbohydrate-protein supplement consumed prior or immediately after resistance exercise. Other studies show enhanced glycogen and protein synthesis with increasing carbohydrate and protein intake following a workout.

Postexercise Glucose Augments Protein balance after resistance training

A study showed that glucose post resistance exercise reduced muscle catabolism and increase leucine incorporation into muscles.

New Book

I have been busy traveling so have been slack in writing on this blog and my gospel writing blog.

Part 4: Androstenedione

You can buy this in pharmacies and supposedly stimulates production of endogenous testosterone, enables more intense training, helps build muscle mass and rapidly repairs tissue injury.

It is a prohormone and only a step from the biosynthesis of testosterone.

Little evidence support androstenedione's ergogenic effectiveness and anabolic qualities. Research has shown no favorable effect on muscle mass or body composition

However, it can impair the blood lipid profile of healthy men and cause androgenization of female athletes.

New Book Hitting The Shelves soon...

Part 4: Dehydroepiansrosterone (DHEA)

DHEA is a weak steroid hormone synthetised primarily from cholesterol by the adrenal cortex.

The marketers of this hormone has labeeled it as a protection for cancer, heart disease, diabetes and heart disease; while bolstering the immune system; preserving youth; facilitates lean tissue gain and losing body fat.

DHEA levels decline after the age of 30, and by age 75 the plasma levels are only 20% of young adults. Popular reasoning concludes that DHEA supplementation blunts the negative effects of aging by raising plasma concentrations to youthful levels. Many people supplement with this "natural" hormone just in case it proves beneficial - typically without considering the potential harm (Just like HGH).

Pharmaceutical companies synthesise DHEA from chemicals of extract it from wild yam. The dose available ranges from 10mg to 2000 mg. Little is known about is effects on healthy aging, and its potential for side effects.

Concern exists about the effect of unregulated long-term DHEA supplementation at or baove 50mg on bodily function and overall health.
The DHEA converts into androgens such as testosterone promoting facial hair in females and alters the menstrual function. Like exogenous anabolic steroids, DHEA lowers HDL cholesterol to increase heart disease risk. Clinicians are worried that elevating plasma DHEA may stimulate growth of otherwise dormant prostate gland tumors or cause benign prostatic hypertrophy.

Part 4: Human Growth Hormone (HGH)

HGH competes with anabolic steroids in the illicit market of alleged tissue-building, performance-enhancing drugs.

Growth Hormone (GH) stimulates bone and cartilage growth, enhances fatty acid oxidation, and reduces glucose and amino acid breakdown. Healthy elderly men who received GH supplements increased lean body mass by 4.3% and decreased fat mass by 13.1%. However, supplementation did not reverse the negative effects of aging such as declining muscular strength and aerobic capacity. , the true markers of biological age.

At first glance, GH use seems appealing to strength and power athletes because at physiological levels, this hormone stimulates amino acid uptake and muscle protein synthesis while enhancing fat breakdown and conserving glycogen reserves. Hpwever, there are few studies to really prove its performance enhancement. Moreover, there are many side effects.

Part 4: Beta Agonists

Beta agonist drugs that stimulate the B2-receptors have been found to be useful in building up muscle mass in people who don't exercise or train.

It is less responsive in those who train regularly, as with exercise training, the beta2 receptors in muscles downregulate.

Such drugs include albuterol and salbutamol.

Part 4: Anabolic Steroids

Anabolic steroids are legitimately used for androgen deficiency, muscle wasting, osteoporosis etc.

Millions of athletes especially body builders used androgens, often combined with stimulants, hormones, and diuretics.

They function in a similar manner to testosterone, the chief male hormone. Synthetically manipulating the steroid's chemical structure to increase muscle growth reduces the masculinizing or androgenic effects.

Athletes typically combine multiple steroid preparation in oral and injectable form, a practice call stacking, because they believe that the various androgens differ in physiological actions. They progressively increase the drug dose - a practice called pyramiding - usually in 6-12-week cycle. The drug quantity far exceeds the recommended medical dose, often by 40-fold. The athlete then progressively lowers the dose in months before the competition to lower the chance of detection

Part4: Special Aids to Exercise Training and Performance

Considerable information exists about ergogenic aids and athletic performance - ergogenic referring to the application of a nutritional, physical, mechanical, psychological or pharmacological procedure or aid to improve physical work capacity or athletic performance.

We will look at the potential benefits of alcohol, amphetamines, ephedrine, hormones, carbohydrates, amino acids, fatty acids, additional red blood cells, caffeine, carnitine, creatinine, phosphates, oxygen-rich breathing mixtures, massage, wheatgerm oil, mnrelas...and even marijuana and cocaine on athletic performance.

PHARMACOLOGICAL AGENTS

Many athletes use pharmacological agents to improve power, endurance and strength.

The IOC currently bans the following 7 category of substances:

1. Stimulants
2. Narcotic analgesics
3. Androgenic-anabolic steroids
4. B-blockers
5. Diuretics
6. Peptide hormones and analogues
7. Substances that alter urine sample integrity.

Continue tomorrow....

Back Home

Finally back home...

After holidays plus working trip...

Watch out for Dochen range of products soon! Some are my own unique ideas and only available to the Dochen range.

Taking a break till September 20th

Dear All.

I will not blog for a few weeks as work is rather hectic and I am also planning to go away to:

1) Adelaide - for the best wine in Down Under :-).


2).Melbourne - to catch up with a friend.



3). Auckland - to do some work with the largest manufacturer of Health Supplements in New Zealand.


Catch you all soon!

Victor.

NuXlim

Part 3: Glucose feedings, electrolytes, and water uptake

Ingesting fluid before and during exercise minimizes the detrimental effects of dehydration on cardiovascular dynamics, temperature regulation, and exercise performance. Adding carbohydrate to an oral rehydration solution provides additional glucose energy for exercise. Adding electrolyes to the rehydration beverage maintains the thirst mechanism and reduces the risk of hyponatremia.

Concern centers on the dual observations that (1) a large fluid volume intake impairs carbohydrate uptake; while (2) a concentrated sugar solution impairs fluid replenishment.

Consuming 400-600 ml of fluid immediately before exercise, followed by regular fluid ingestion during exercise (250 ml every 15 mins) optimizes gastric emptying by maintaining relatively large volumes in the stomach.

Gastric emptying slows when ingested fluids contain a high concentration of particles in solution (osmolality) or possess high caloric content. Fewer particles facilitate water movement from the stomach for intestinal absorption. Too high osmolality you will get pulling of water into the intestine by osmosis and you will get stomach/bowel cramps. The ideal oral rehydration solution to maintain fluid balance during exercise and heat stress contains between 5-8% carbohydrates (divide the carbohydrate content in gram by fluid volume and multiply by 100). Adding a moderate amount of sodium to fluid stabilizes plasma sodium concentrations, which benefits the ultraendurance athlete at risk of hyponatremia. Added sodium in the rehydration beverage also reduces urine production and sustains the sodium-dependent osmotic drive to drink.

So next time you can check your rehydration drink be it 100 plus, Gatorade and see how they measure up to what I have just written :-).

Part 3: Carbohydrate replenishment after exercise

All carbohydrates and carbohydrate-containing foods do not digest and absorb at the same rate. There is something called the Glycemic Index which I have dwelt on in my book "Staying Healthy, Staying Vital."

A food with moderate-to high glycemic index rating offers more benefit for rapid replenishment of carbohydrate following prolonged exercise than one rated low, even if the replenishment meal contains a small amount of lipid and protein. The revised glycemic index however includes the glycemic load associated with the consumption of specified serving sizes of different foods (we won't dwell on this here).

Optimal glycogen replenishment benefits individuals in (1) regular training (2) tournament competition with qualifying rounds (3) events scheduled with only 1-2 days for recuperation. An intense bout of resistance (weight) training also significantly reduces glycogen resrves.

Recommendations:

Consuming carbohydrate-rich, high glycemic foods immediately following intense training or competiton speeds glycogen replacement. The optimal effectiveness of glycogenosis (restoring glycogen) is 30-60 minutes after exercise.

Part 3: Carbohydrate feedings during exercise

Physical and mental performance improves with carbohydrate supplementation during exercise. The addition of protein to the carbohydrate-containing beverage (4:1 ratio of carbohydrate to protein) may delay fatigue and reduce muscle damage.

When a person consumes carbohydrates during endurance exercise, the carbohydrate form exerts little negative effect on hormonal response, exercise metabolism, or endurance performance. The reason is straightforward: increased levels of sympathetic nervous system
hormones (catecholamines) in exercise inhibit insulin release. Concurrently, exercise increases a muscle's absorption of glucose, so any exogenous glucose moves into the cells with a lower insulin requirement.

Ingested carbohydrate provides a readily available energy nutrient for active muscles during prolonged intense [75% aerobic capacity] exercise [>1hour] and repetitive short bouts of near-maximal effort. Little benefit comes from carbohydrate feedings during low-intensity exercise [below 50% maximum] because fat oxidation fuels exercise with little demand on carbohydrate breakdown.

Soccer

Picture of me playing Soccer in Australia when I was younger. Leaner, meaner and able to do the 100m dash under 11 seconds then!

Part 3: Carbohydrate feedings prior to exercise

High intensity aerobic exercise for 1 hour decreases liver glycogen by about 55%, whereas a 2-hour strenuous workout almost depletes the glycogen of the liver and active muscle fibers.

Prior to exercise:

Confusion exists regarding the potential endurance benefits of preexercise ingestion of simple sugars. Some researchers argue that consuming rapidly absorbed high glycemic carbohydrates within 1 hour before exercising accelerates glycogen depletion. This negatively affects endurance performance by the following mechanism.

• A rapid rise in blood sugar triggers an overshoot in insulin release. An excess of insulin cause a relative hypoglcemia (called rebound hypoglycemia). Significant blood sugar reduction impairs central nervous system function during exercise.

• A large insulin release facilitates the influx of glucose into muscle, which disproportionately increases glycogen catabolism in exercise. At the same time, high insulin levels inhibit lipolysis, which reduces fatty acid mobilization from adipose tissue. Augmented carbohydrate breakdown and depressed fat mobilization contribute to premature glycogen and early fatigue.

Research in late 70s indicated that drinking a highly concentrated sugar solution before exercise precipitated early fatigue in endurance activities. However, subsequent research has not corroborated the negative effects of concentrated preexercise sugar feeds on endurance. This discrepancy in research findings has no clear explanations.

One way to eliminate any potential for negative effects of prexercise simple sugars is to ingest them at least 60 mins before exercising. This provides sufficient time to reestablish hormonal balance before exercise begins.

Part 3: Nutrition-Liquid & Prepackaged Bars, Powders, and Meals

Commercially prepared nutritional bars, powders, and liquid meals offer an alternative approach in precompetition feeding or as supplemental feedings during periods of competition.

Liquid Meals

Liquid meals provide high carbohydrate content but contain enough lipid and protein to contribute to satiety. They also supply the person with fluid because they exist in liquid form. The liquid meal digests rapidly, leaving essentially no residue in the intestinal tract. Liquid meals prove particularly effective during daylong swimming and tract meets, or during tennis, soccer, and basketball tournaments. in these situations, the person usually has little time for food.


Nutritional Bars
Also called "energy bars", "diet bars" or "protein bars", they contain a relatively high protein content that ranges from 10 to 90 g per bar. The often contain vitamins and minerals.

The typical 60g bar contains 25g of carbohydrate (100 kCal), 15g of protein (60kCal) and 5g o f lipid (45 kCal).

The composition of nutritional bars generally varies with their purpose. Energy bars contain a greater proportion of carbohydrates while "diet" bars are lower in carbohydrate content and higher in protein. "Meal replacement" bars have the largest energy content (240 to 900 KCal). However, they lack the broad array of plant fibers and phytochemicals found in food and contain a relatively high level of saturated fatty acids.

Nutritional Powders and Drinks

A high protein content between 10 and 50 g per serving represents a unique aspect of nutritional powders and drinks. They also contain added vitamins and minerals. The powders come in canisters or packets that readily mix with water., while the drinks come premixed in cans. They are often marketed as meal replacement energy booster or concentrated protein sources.

The composition of nutritional powders and drinks varies considerably from nutritional bars. For one thing, nutritional bars contain at least 15g of carbohydrates to provide texture and taste, whereas powders and drinks do not. This accounts for the higher protein content with nutritional powders and drinks.

Part 3:Precompetitive meal-Protein or Carbohydrate?

When I was in boarding school in Australia, we used to play competitive sports each Saturday morning. The usual breakfast is bacon and eggs, sometime sausages etc. Such foods ma satisfy the athlete, boarding master and parents. A meal of this type with is low carbohydrate content, actually thwarts optimal performance.

The following five reasons justify modifying or even abolishing the high-protein precompetition meal in favor of one high in carbohydrates:

1. Dietary carbohydrates replenish the significant depletion of liver and muscle glycogen from the overnight fast.
2. Carbohydrate digestion and absorption are more rapid than either protein or lipid. Thus, carbohydrate provides energy faster and reduces the feeling of fullness following a meal.
3. A high protein meal elevates resting metabolism more than a high carbohydrate meal because of protein's greater energy requirements for digestion, absorption and assimilation. This additional thermic effect could strain the body's heal-dissipating mechanisms and impair exercise performance in hot weather.
4. Protein catabolism for energy facilitates dehydration during exercise because the byproducts of amino acid breakdown require water for urinary excretion. About 50ml of water "accompanies" the excretion of each gram of urea.
5. Carbohydrate, not protein, serves as the main energy nutrient for short term anaerobic activity and high-intensity aerobic exercise.

The ideal precompetition meal maximizes muscle and liver glycogen storage and provides glucose for intestinal absorption during exercise. The meal should:

• Contain 150 to 300 g og carbohydrate
• Be consumed 3-5 hours before exercising
• Contain relatively little fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress.

Part 3: Nutrition-Precompetitive meal

Athletes often compete in the morning following an overnight fast. Significant depletion occurs in the body's carbohydrate reserves over an 8-12 hour period without eating. This occurs even if the person previously follows appropriate dietary recommendations. The precompetition meal is to provide adequate carbohydrate energy and ensures optimal hydration. Fasting before competition or training makes no sense physiologically because it rapidly depletes liver nad muscle glycogen and impairs exercise performance (but should not overdo it either as to high carbohydrate load can lead to abdominal cramps due to osmosis.ie water pulled into intestine due to high osmolality).

If a person trains or competes in the afternoon, breakfast becomes the important meal to optimize glycogen reserves. For late afternoon training (my usual timing) or competition, lunch becomes the important source for topping glycogen stores.

Asa general rule, competition day should exclude foods high in lipid and protein. Such foods digest slowly and remain in the digestive tract longer than foods containing similar energy as carbohydrate. Note that is takes 3-4 hours to digest and store a carbohydrate rich precompetition meal as muscle and liver glycogen.

Part 3: Eat More, Weigh less

Physically active individuals generally consume more calories per kg of body mass than sedentary counterparts. The extra energy required for exercise accounts for the larger caloric intake. Paradoxically, the most active men and women, who eat more on a daily basis, weigh less than those who exercise at a lower total caloric expenditure.

Thus, regular exercise allows a person to "eat more yet weigh less" while maintaining a lower percentage of body fat , despite the age-related tendency toward weight gain. Physically active persons maintain a lighter and leaner body and a healthier heart disease risk profile, despite intake of the typical Malaysian diet.