Tag Archives: dietitian

‘REAL FOOD. REAL PERFORMANCE’

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Kuala Lumpur, November 5, 2019 – The potato may be small in size, but it is big in nutrition! Studies have shown that the difference between the athlete’s best performances come down to his or her nutrition intake. Potatoes provide the complex carbohydrates, potassium, fibre and vitamin C required to perform better than ever.  More energy-packed than any other popular vegetables, potatoes contain more potassium than a banana.

Potatoes USA today shared information about its “Real Food, Real Performance 2019” campaign at Menara KL (KL Tower). Besides featuring education on performance nutrition for a power-packed lifestyle, there were collaborative initiatives with several athletes for 2019/2020. Potatoes USA will also be participating in various performance-related athletic events including the upcoming Yayasan TM Tower Run on November 10, which has attracted thousands of runners – from local and abroad.  

In recent years, research conducted has shown that the potatoes are natural, functional, energy-packed foods with healthy goodness for sportsmen, and every day consumers  to perform at their best. Potatoes are easily digestible and more energy dense than any other popular vegetable and potatoes are also a good choice to fuel the demands of competition. Potatoes USA is now working closely with a community of recognized athletes in the U.S. as well as various countries in Asia like Japan, South Korea, China and now Malaysia.    

 

Today at KL Tower, three champion runners were enlisted to bring to life the community message of active sports in relations to natural performance nutrition. They were World’s no. 2 & Asia’s no. 1 towerrunner champion, Soh Wai Ching, Malaysia’s no. 1 veteran runner Jeffrey Ross and ultra-marathon champion, Tahira Najmunisaa.  

The three runners took U.S. Potato Flex Energy Bars to fuel them throughout the run up the strenuous and endless 2,058 steps of the tower in a bid to best their   own personal run up time. They drank U.S Potato Smoothies after the run up to replenish their depleted glycogen levels. In a sharing session afterwards, each revealed their sports regime and how nutrition plays a crucial part to their successes.

 

Jeff Ross, Tahira & Soh Wai Ching

Soh said that towerrunning is an extremely intensive sport requiring a lot  of energy in such a short period of time. “The total calories burned for a 10-minute walk up the stairs are equivalent to 20-30 minutes of brisk walking horizontally. As such, I require large amounts of carbs to provide high levels of energy. In fact, due to my active sports regime, my diet consists of 70% carbohydrates. I will opt for good carbs, nutrient-dense and natural foods to help me. U. S potatoes fit the bill, “enthused Soh.

Soh is also the President of Malaysia Towerrunning Association (MTA), formed in August 2019 to govern and regulate Towerrunning Sport in Malaysia.  Present today is the association secretary, Mr. Low Keng Yik, a towerrunner himself. “We are happy to have Potatoes USA’s support to raise the awareness of towerrunning sports which is “half the time, double the benefits” and potatoes as “half the size, multiple dense nutrients food”, quipped Soh.

Well-known Sport Dietitian / Nutritionist and an avid runner herself, Adele Wong and Chef Janice Lee went on to showcase several delicious recipes suitable to fuel the performances of competitive sportsmen.

Adele Wong – Sport Dietitian / Nutritionist

Adele explained, “Carbohydrates are one of the key nutrients in performance nutrition. Athletes engaged in high volume and high intensity training require adequate amounts of carbohydrates for energy. Based on current research, my experience working with athletes as well as being an athlete myself, it is clear that performance suffers when insufficient carbohydrates are consumed. Specific amounts will depend on the context of the athlete.”  Meanwhile another sport science expert also recommends that the daily carbohydrate intake for athletes range from 6-10 g/kg body weight.

“U.S. potatoes are an example of an excellent source of carbohydrates. They are rich in vitamin B6 and C, potassium, folate, fibre and antioxidants. They are extremely versatile and filling, making it a convenient source for athletes” she elaborated.

U.S. potatoes are recognised for its high quality.  This is due to the ideal growing temperatures, rich soil, state-of-the-art processing and generations of expertise.  All these factors make U.S. potatoes the finest in the world. Moreover, stringent U.S. industry standards that meet all the Food and Drug Administration and USDA specifications, ensure US Potatoes are safe and are of top-quality.

Cost-wise, U.S. potatoes can provide key nutrients at an affordable price.  A serving of potatoes (5.3 ounces) will only set you back around RM1.50.  In fact, potatoes have the highest score per ringgit on providing potassium, fibre, protein, vitamins C and E, calcium, iron and magnesium, beating out other vegetables like sweet potatoes and carrots.  Potatoes continue to be one of the greatest values in the produce department.

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Some quick facts about the potato power:

  • 620 Milligrams of Potassium: With more potassium than a medium-size banana, potatoes are perfect for aiding muscle, cardiovascular and nervous system function during long endurance events.
  • 26 grams of carbohydrate – Potatoes are a nutrient-dense quality carbohydrate, important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrate are limited and may be depleted – even in a single session of intense and/or prolonged exercise– it’s important to replenish them.
  • 110 Calories for Energy: Easily digestible and more energy-dense than any other popular vegetables, potatoes are a good choice to fuel the demands of racing a marathon.
  • Check out these recipe ideas: https://www.potatogoodness.com/recipe-category/performance/

Details of 3 runner champions

  • Soh Wai Ching is the Fastest Towerrunner in Malaysia, 1st in Asia and 2nd in the World according to the Tower Running World Association.  He is an elite athlete with Sport Science Degree background and recently emerged the 10km champion in KL Standard Chartered Malaysia 2019.
  • Jeffrey Ross, a Scottish living in Malaysia is a Certified Revolution Running Coach, ranked number 1 Veteran Runner in Malaysia and the latest KL Standard Chartered Malaysia 2019 – 21km run champion. 
  • Tahira Najmunisaa M.Zaid is an ultra-marathon runner, Athlete and Champion of the Lumut Eco-challenge 2019

 

 

 

 

 

Malaysians spend too much time on the Internet

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You may not realize you are glued in front of your gadgets more and more everyday. Recent studies conducted by AIA Healthy Living Index show that Malaysian adults spend on average 4.1 hour/day on non-work purposes. That is 1.1 hour more than the average of 3 hours/day for the region.

On the other hand, Malaysians spend on average 2.6 hours/week exercising, and that is below the average of 3 hours a week of exercise time recommended by fitness expert.

Now, it is pretty obvious there can be a positive shift in our daily habits that can help improve Malaysians state of health. We can make small steps of positive changes by shifting 30 mins/day on the screen to working out. Yes, pivot the hours to working out.

Let’s Reduce Screen Time for a Better Health

1. Malaysia Numbers

The study has also shown that:

  • Obesity is on the rise : 55% of Malaysian adults are either pre-obese or obese (with Body Mass Index 23 and above)
  • Sleep Deprivation : Malaysians adults are not sleeping enough with an average of 6.3 hours / night, 1.2 hours below desired sleeping hours of 7.5.
  • Declining health condition : 68% of Malaysian adults feel their health is not as good as it was 5 years ago.
  • Misconception of healthy food : 81% think healthy food is more expensive, 64% do not like the taste, 58% find it harder to prepare

 

The panelist discussing the current health trends of Malaysians

Thomas Isaac, Director of Intuit Research | Indra Balaratnam, Consultant Dietitian | Jacqueline Wong, Head of Learning & Development, Fitness First Asia | Dr Myralini, AIA Health Services Sdn. Bhd.

2. What can we do?

Tips from panel fitness & nutritionist expert for improved wellness:

  • Indra says : “Make exercise exciting!”
  • Jacqueline says
    • Find something you are good at
    • Have full control of the activities you want to focus on
    • Find the right company / friends / group to work out with
  • Healthy diet and Exercising are equally important!
  • Reduce eating out. Prepare healthy food. It is cheaper and healthier.
  • Change our way of life to keep healthy. It takes mental, body & social effort

3. About AIA Healthy Living Index

The study was launched in 2011 by AIA Group, to understand how people feel about their health and the extent of their health habits, as well as their concerns and hopes for a healthier way of life. Conducted by TNS, an independent, global research company, each survey involved interviews with over 10,000 adults 18 years or older  (including 751 adults in Malaysia) across 15 markets : China, Hong Kong, Macau, Singapore, Malaysia, Thailand, Korea, Taiwan, India, Indonesia, the Philippines, Vietnam, Australia, New Zealand and Sri Lanka.

I like these goodies useful for body toning; Dumb bell water bottle #ilike, Corny Nutrition bar and Fitness First voucher for yoga #ilike. Thanks AIA!

Healthy Living Essentials

Healthy Living Essentials : Good for Toning

Let’s make small steps for positive changes. Eat healthy & exercise everyday. It takes effort but make the small steps until they become habits. Take the advises from the panel experts and turn them into actions!

“You cannot buy your health; you must earn it through healthy living” Joel Fuhman. He is an American physician and speaker who advocates micronutrient-rich diet.