The Star Online: Lifestyle: Health
The Star Online: Lifestyle: Health |
| Posted: A study finds that habits, not cravings, drive food choices when you're stressed. A SMALL study has found that for people who eat during times of stress, habits may drive food choices. While conventional wisdom dictates people tuck into fatty or unhealthy foods when stressed out, this isn't always the case, said Dr David Neal, head researcher of the study conducted at the University of California, Los Angeles (UCLA). "Habits don't change in a high-pressure situation," he said. "People default to what their habits are under stress, whether healthy or not." In the study, 59 business school students at UCLA were asked during mid-term exams which snack they would like from an array of choices, which included healthful options like nuts, fruits, and yogurts as well as less austere choices, such as candy bars, flavoured popcorn, and cookies. They also were asked to rate how often during the week they ate that type of snack. The results found that during peak stress, participants were likely to fall back on their habitual snack, whether it be a candy bar or an apple. "Habits are 45% of daily life," Neal said. "They cause us to disregard rational or motivational drivers and instead be cued by context, automated actions, time pressure and low self-control." Prior research from the University of Southern California has found that when stressed, people fall back on established routines, and this includes healthy habits, such as going to the gym to burn off steam, as well as bad ones, such as overeating or shopping sprees. That study, involving 65 university students, was published last month in the Journal Of Personality And Social Psychology. – AFP Relaxnews |
| Posted: A new study finds that eating nuts, particularly walnuts, may give you a longer life. IN a longitudinal study of more than 7,000 people over 50 years old in Spain, the study found that those who ate nuts more than three times a week had reduced risks of cancer and cardiovascular disease compared to non-nut eaters. People who ate nuts also tended to have a lower body mass index and a smaller waist, and were also less likely to smoke and be more physically active, than those who rarely or never ate nuts. Nut eaters also ate a better diet in general, with more vegetables, fruit, and fish. Nut eaters had fewer risks of type 2 diabetes and hypertension as well. Overall, nut eaters had a 39% lower mortality risk and walnut eaters had a 45% lower risk. People eating more than three servings (one serving equals 28 g) a week of nuts reduced risk of death due to cardiovascular disease by 55% and cancer by 40%. A similar effect was found for walnuts. "Quite how nuts are able prevent premature mortality is not entirely clear, nor why walnuts should be better for you than other nuts," said study author Jordi Salas-Salvadó, from the Universitat Rovira i Virgili. "Walnuts have particularly high content of alpha-linoleic acid and phytochemicals, especially in their 'skin', both of which, along with fibre and minerals such as calcium, magnesium and potassium, may contribute to their healthy effect." The findings, announced yesterday, will appear in BioMed Central's open access journal BMC Medicine. In a separate study from last year, researchers from the University of Scranton in Pennsylvania, US, found that when compared to eight other types of nuts, walnuts were found to have the highest amounts of polyphenols – compounds thought to reduce heart disease risk by lowering blood cholesterol levels, improving blood flow, and reducing inflammation. – AFP Relaxnews |
| Posted: Are you about to get your children started on fasting? Don't worry, there's a safe and healthy way to get your child to fast. GENERALLY, children who have not yet hit puberty do not have to fast. However, as they get older, you may want to start preparing your child for this ritual. You can start encouraging your child to begin fasting at the age of seven by getting him to fast for a few hours a day and gradually introduce him/her to all-day fasting. It is important to teach your child the correct way to fast in order to get him mentally and physically accustomed to the discipline. Since our weather tends to be hot, it is crucial that you take your child's age into account so as to avoid illness and fatigue. Given that your child is growing – developing bones and muscles – and needs more nutritious foods in proportion to his size, you must assess your child's ability to fast. Start with the basics. Before Ramadan, you can: – Get your child to eat smaller meals throughout the day to help control the temptation to eat large meals. – As Ramadan draws nearer, cut down your child's number of meals a day so that his mind, body and appetite are all in tune for the coming fasting period. – Gradually cut down your child's consumption of salt and sugar as these increase thirst and cravings. During Ramadan, you can: – Gradually initiate your child into the fasting month. In the beginning, encourage him to fast until 10am. This can be gradually extended to the noon prayer time (zuhur), and then until the time of the evening prayer (asar). – Give your child a proper meal during sahur that will last him throughout the fasting period every day. Slow-digesting, fibre-rich foods such as wholegrain cereals, fruits and vegetables are an essential part of the meal. – Don't allow your child to overeat (this can cause bloating and indigestion) or eat spicy foods, which can increase gastric acidity. The best way for your child to get all the energy and protein he needs is to include a variety of protein sources (e.g. milk, cheese and yogurt in meals and snacks). Carbohydrates like rice and potatoes are also an important source of energy. Don't forget to pack more colour into your child's meals as these contain a variety of vitamins and minerals. Even white foods like garlic, onions, mushrooms and cauliflower contain allicin and quercetin – substances that may defend the body against inflammation. To help you in your child's meal planning during Ramadan, here are some suggestions for sahur, buka puasa, and moreh (a form of "supper" held either during the breaking of fast or after tarawih prayer and witr prayer). Sahur Food: Breakfast cereals, e.g. oats, wholemeal breads, pancakes (lempeng), rice with mixed vegetables, chicken porridge, tuna/egg/sardine sandwiches. Drink: Milk, malted drink, plain water, fruit juice, tea. Fruit: Bananas, papaya, watermelon. Buka puasa Food: Rice with kurma or chicken curry, laksa, mi goreng, rendang, pulut, lemang, traditional Malay cakes, roti jala, nasi kukus with fried chicken. Drink: Plain water, fruit juice, tea. Fruit: Mango, watermelon, papaya. Moreh Food: Bubur lambuk, traditional Malay cakes – kuih lapis, dodol, ondeh-ondeh, curry puff, mi rebus. Drink: Plain water, fruit juice, syrup juice, grass jelly drink. Fruit: Watermelon, orange, banana. Avoid carbonated drinks during iftar (time of breaking fast) as they can produce gas and cause discomfort. It is good to inculcate fasting in your child from young. Just remember to ensure that your child meets his nutrition requirements at the same time. Although it's easier to allow your child to eat the same meals you eat during buka puasa, it is better to do some meal planning before or during Ramadan to ensure that your child will eat healthy and nutritious foods. Prof Dr Norimah A. Karim is a nutritionist. This article is a courtesy of Malaysian Paediatric Association's Positive Parenting Programme. The opinions expressed in the article are the view of the author. For further information, please visit www.mypositiveparenting.org. |
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