BY INDRA BALARATNAM - 16 SEPTEMBER 2014
THE other day I had a most interesting 26-year-old client who told me: “I have relatives who are diabetic, so I’d like to eat better to prevent getting it while I’m still young.”
He was aware that Type 2 diabetes has a genetic link. His long working hours, limited food choices and a lack of time for exercise were worrying this young man. I was impressed at how conscientious and proactive he was about his health goals. By making this visit, he was making a significant move.
Research shows that your risk for developing Type 2 diabetes can be reduced by having a better diet and lifestyle. These tips count:
Weight Matters
Being overweight or obese increases your chances of getting Type 2 diabetes. You’ll be surprised how many clients I have met who don’t even own a weighing scale at home. The truth is, without keeping a watchful eye on your weight, you will not be able to reel yourself back to stop the weight gain until it’s too late. There’s very strong evidence to suggest that you can slash your Type 2 diabetes risk by losing and maintaining a weight loss of 5 to 10 per cent of your body weight. So, if you currently weigh 90kg, losing 4.5kg to 9kg will be a great start.
Cutting down on your current food intake amount is a good way to reduce calories. By cutting 500 calories per day and choosing lower fat options, it will help you to achieve a gradual weight loss of 0.5 to 1kg. Try these simple swaps to help you save calories without going hungry:
Swap:
• 1 bowl laksa lemak
• Calories: 549 Fat: 32g
for
• 1 bowl asam laksa
• Calories: 432 Fat: 2g
• You save 117 calories and 30g of fat
Swap:
• 1 plate mee mamak goreng
• Calories: 719 Fat: 31 g
for
• 1 bowl mee soup
• Calories: 465 Fat: 22g
• You save 254 calories and 9g of fat
 |
| Swap one claypot chicken rice with chicken porridge. You will only eat 211 calories instead of 986. |
Swap:
• 1 claypot chicken rice (small)
• Calories: 986 Fat: 37g
for
• 1 bowl chicken porridge
• Calories: 211 Fat: 7g
• You save 775 calories and 30g fat
Swap:
• Roti canai (1 piece)
• Calories: 301 Fat: 10g
for
• 1 thosai
• Calories: 147 Fat: 2g
• You save 154 calories and 8g of fat
TIME FOR EXERCISE
There’s strong evidence to suggest that regular exercise and being physically active can help to control your weight and reduce your risks for Type 2 diabetes. The recommendation is 150 minutes of exercise per week. So you can either break it down to 30 minutes five times a day or 50 minutes three times a week.
Most clients assume that they have to exercise very vigorously to see results, but the truth is, moderate intensity exercises are more effective and help you sustain your weight loss. By combining exercise and a calorie-saving way of eating, you’ll be even more effective at preventing Type 2 diabetes.
I often am invited to speak at wellness initiatives by corporate Human Resource or medical departments and I notice that many large offices do have gyms on their premises for the staff to use. It makes so much sense to me — a place to exercise that is as convenient as convenient can get. However, the staff hardly ever utilise it! The excuses range from the gym being too crowded to wanting to leave before the traffic jam starts. I highly urge you to change your mindset if you’re guilty of thinking that. Take advantage of the convenient exercise amenities that you have and stop being a wallflower!
Exercise is a great way to de-stress from work. The benefits of regular exercise far outweigh the lame excuses to not do so.
GO SUGARLESS
Some people have a high affinity to sweet, sugary foods. Many of the foods and beverages they prefer are laden with sugar. In fact, it’s one of the contributing factors to Malaysia’s weight woes, in adults and children alike. All those sugar-filled foods and drinks give you excess calories but without any substantial nutrients, hence, earning these foods the label “empty calories”.
The World Health Organization recommends no more than 10 teaspoons of added sugar for a healthy adult and five teaspoons for children. When reading food nutrition labels, do keep in mind that 4g of sugar is equivalent to a teaspoon. You don’t have to totally avoid sweet foods, but be mindful and stay within your healthy limits.
A meta analysis of eight cohort studies on the consumption of sugary beverages show evidence that those who drank two or more servings per day had a relatively higher risk of developing Type 2 diabetes as opposed to those who consumed less than one serving per month.
Sugar content of food and drinks
• 40g bar of chocolate - 2 to 4 teaspoons sugar
• 1 can carbonated soda - 8 teaspoons sugar
• 60g cookies - 2 to 4 teaspoons sugar
• 250ml energy drinks - 4 to 8 teaspoons sugar
• 30g sweetened breakfast cereals - 2 teaspoons sugar
• Local Malaysian kuih - 1 to 5 teaspoons sugar depending on the type
Do follow the exemplary lead of this young client of mine. If you can relate, do make the conscientious effort to include more wholesome, balanced meals, and incorporate regular exercise to manage your weight. Prevention means do it while time is still on your side. Start today — you have nothing to lose — but so much to gain.
http://www.nst.com.my/node/33748
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