Tag Archives: Food

AFT Interviews, AFT TV, AFTNews, AFTNews, Diet & Nutrition, Features Malaysia, The Kurang Manis Podcast

AFT Interviews: Malaysia’s “biggest” comedian Papi Zak: high uric acid got your tongue?

Video

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 this same episode, you’ll hear the voices of Dr. Pran Yoganathan, gastroenterologist featured in Ep. 3 and Dr. Desmond Menon, medical lab scientist from Ep. 2. Papi poses some curious questions Dr. Pran and together, we learn about gout, gut health, satiety, cholesterol levels and gout.

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.

Learn more about The Kurang Manis Podcast, click here: https://www.asiafitnesstoday.com/?p=9039.
AFT Lists

Chiva-Som’s Renee Grandi shares 5 immune boosting foods to include in your diet

Australian-born Renee Grandi, resident naturopath and nutritionist at world-renowned Chiva-Som health & wellness resort in Thailand believes the best way to boost your immune system is on a wholefood, low sugar diet.  The more nutrient dense foods you can get in on daily, the better. There are five significantly potent immune boosting nutrients that will give your body an extra wall of defence. Here they are –

ZINC

Zinc is a well-loved mineral in the immunity world.  It nourishes and supports the innate (first defense) and adaptive immunity (long-term, has memory).  Zinc is a co-factor for over 200 enzymatic reactions within the body, with many of these being immune dependent mechanisms.  It supports the thymus gland in adaptive T-cell production/regulation and acts as a free-radical scavenger.  We love zinc as it supports against viruses and bacterial pathogens and promotes healthy function and integrity for our white blood cells: macrophages, neutrophils, natural killer cells, T-cells and lymphocytes.

Food Sources:  Pumpkin seeds, sunflower seeds, egg yolks, seafood, oysters, beef

VITAMIN C

This is probably your go-to nutrient when it comes to immune boosting superstars, and all for the right reasons!  Vitamin C (ascorbic acid) is one of the bodies most essential antioxidants, and unfortunately we need to get it from external sources.  Vitamin C has shown to significantly strengthen the body’s immunity, particularly during times of stress and infections.  White blood cells have high concentrations of vitamin C that are essential to all levels of defense against free radicals, pathogens and inflammation.  It helps to upsurge white blood cells (first defense and adaptive) communication, durability and pathogen killing abilities! Even better, if you have those nasty lymphatic inflammatory conditions, vitamin C contains substantial detoxification and anti-inflammatory properties.  This is a great nutrient to have on hand for viruses, bacterial infections – especially for systemic or respiratory conditions.

Food Sources:  green leafy vegetables, citrus fruits, kiwis, papaya, strawberries, mango, red peppers, and cabbage. Kiwis and strawberries are some fruits that are high in Vitamin C.

VITAMIN A

Vitamin A comes in many different molecular structures, retinyl palmitate is one of the most abundant forms and retinyl esters are found mainly in animal products such as: eggs, liver, fish oils, milk and butter.  Plants provide us with the precursors to Vitamin A in a carotenoid form, this proceeds to further biochemical reactions to make Vitamin A.  Plant sources are mainly found in orange coloured fruits/vegetables and dark green leafy vegetables: papaya, squash, carrots, spinach, broccoli, sweet potatoes, kale, and pumpkin.  Carotenoids have potent antioxidant effects in the body and can improve our immunity by nourishing our white blood cells and lymphatic detoxification.  Vitamin A is excellent for skin and gut integrity, which is our first line of defense from the exterior pathogenic world.

VITAMIN D

Vitamin D is best sourced from UV sunlight, it is obtained through 2 pathways: activation within the skin and through the diet.  If you receive adequate levels of sunlight, usually you would not need to supplement vitamin D.  Unfortunately, many of us live in rather gloomy climates where supplementation is vital.  Vitamin D has been shown to significantly regulate immunity and to support auto-immune conditions.   This wonderful fat-soluble vitamin also enhances the first defense system mechanisms against pathogens and improve our immune systems; targeting, natural killing and detoxification processes.

Vitamin D is another nutrient generally sourced by animal products: eggs, liver, fatty fish, and butter.

SELENIUM

Selenium is an essential trace element found in high quantities within immune tissues such as the spleen and lymphatics. It has been shown to regulate innate and adaptive immunity, particularly against virulence of viruses, sometimes these can be harmless but without sufficient selenium, they can mutate into more powerful and detrimental forms.  Selenium can improve antigen response times and increase natural killer production (pretty much helping your immune systems army prep for full force). Selenium supplementation can improve lymphatic detoxification, reduce abnormal cell mutations, increase white blood cell response/structural integrity and can improve illness recovery duration.

Food sources:  brazil nuts, alfalfa, organic meats/eggs, onion, garlic and broccoli. Eggs are rich in selenium.

Extra tips for nutrient immune support:

·         Make a batch of organic bone broth and drink 1 – 2 x cups per day

·         Add in an extra nutrient dense super green juice (kale, turmeric, ginger, lemon, cucumber and celery)

·         Ensure you’re getting 2L of filtered water per day

·         Have 1 x source of probiotic rich foods per day (sauerkraut, kimchi, kefir, miso soup or yoghurt), if you think this is difficult to fit in, I would highly recommend taking a good quality probiotic.

Dietary exclusions:

·         Caffeine

·         Preservatives, additives and food colourings

·         Processed foods (think anything in a packet)

·         Sugar/overconsumption of fruits

Diet & Nutrition, Wellness

What is Intermittent Fasting

Image: Free Images

Intermittent Fasting (IF) is fast becoming one of the biggest trends within the health community but it is not a new thing. Humans have been fasting for thousands of years. Some religions such as Christianity, Islam and Buddhism have some form of fasting included. Sometimes it is done out of necessity when there is no food available, for example.

IF is done, as its name implies, intermittently; this means you stop eating for a certain amount of time. It is important to remember that IF is not a pattern of diet but a pattern of eating. There is no calorie counting or changes to your food intake. Instead, you simply change when you eat.

Scheduling your meals is easy as we already “fast” every day when we sleep; we simply extend that fasting period longer than the time we sleep. You do not skip meals at all; you simply rearrange them.

IF doesn’t mean that you do not consume any water during fasting time either. You are allowed to drink tea, coffee and other non-caloric beverages on top of water during your fasting period.

There are many methods of IF that can be done with the most popular being the 16/8 method. This means you fast for 16 hours and eat for 8 hours. Read more about Intermittent Fasting methods here.

Read our sources here, here, here and here.

Diet & Nutrition, Wellness

YOU are what you EAT

Balanced diet and healthy eating is not just about having strict dietary confinements such as staying unreasonably thin or living in denial for the foods you love. Instead, it’s about feeling amazing, having more energy, enhancing your standpoint, and balancing out your state of mind. Having a healthier-eating habit lifestyle could definitely help you to sustain a healthier weight and avoid health problems. However, your mood and sense of wellbeing could also affect your diet in terms of your way of living.

You can always improve your mood and lower your risk to avoid health problems mentally. However, if you have already been diagnosed with a mental health problem, eating sufficient and nutritious meals can even help to manage your symptoms and regain control of your life.  What is most important is your overall dietary pattern, it depends on the type of food you eat, how you eat it and when you eat it. You must keep in mind that you don’t necessarily have to completely get rid of the foods that you enjoy eating in order to sustain a healthy diet, because can always counterbalance what you eat by exercising regularly! By doing exercises regularly could also lead a healthier lifestyle regardless of what you eat. So if you still want to enjoy eating your favourite food without worrying of being unhealthy and unfit, make sure you do exercises regularly!

 

 

8 SIMPLE WAYS TO A HEALTHY-EATING HABIT

1.       NEVER SKIP BREAKFAST!

You need energy to go through the day, you don’t want to feel tired throughout the day by skipping breakfast do you? At least have a piece of fruit and choose wholegrain bread instead of plain white bread.
2.       EAT WHOLEGRAIN BREAD AND CEREAL FOR BREAKFAST

Always go for good quality wholegrain breads instead of white breads and not to forget, good quality breakfast cereals too because these are the foods we eat almost every day.
3.       DETOX YOURSELF!

Green tea is high in antioxidants and it improves your blood flow and lower cholesterol. It may not taste good, but you got to do it to look after your health!
4.       NEVER SAY NO TO FRUIT AND VEGGIES

Always eat your fruits and vegetables to reduce the risk of various diseases!
5.       WATER BOTTLE, ANYTIME, ANYWHERE

Always carry a water bottle with you and drink at least two bottles of water a day!
6.       EAT PROTEINS AND CARBOHYDRATES TOGETHER!

Try having some wholegrain bread with tuna, brown rice with chicken breast, or even yoghurt and fruits!
7.       TAKE TIME TO SHOP

When you’re out of stock, how can you maintain a healthy-eating lifestyle? Plan your schedule each week and list out all the foods that you need to get!
8.       WALK AN HOUR

Too lazy to do any other forms of exercise? No worries! Just walk, it’s the simplest workout that everybody can do. Make sure you walk at least an hour a day!