A body to die for this Holiday season

Tuesday, December 6, 2011

DURING holiday season, it seems to be a crazy world. So many things to do in a short span of time: year-end report, meetings, and beating deadlines plus Christmas parties with lots of singing, drinking, and eating. The result: less sleep, hangover, stress, no exercise and gaining weight.

"We all aim to live a healthier life and wish to achieve a leaner body," said Dr. Atenodoro Marciano R. Ruiz, Jr., the only Filipino who has contributed a chapter in The Merck Manual of Medical Information. "But that's easier said than done. Our busy schedules and the pressures from work and our family greatly contribute to the deterioration of our eating habits, consumption of unhealthy food, and lack of exercise."

Have something to report? Tell us in text, photos or videos.

Dr. Ruiz, who used to be an affiliate of the St. Luke's Medical Center, is now working as a gastroenterologist at the Kaiser Permanente Hospital in Santa Clara, California. During his spare time, he also writes health features for various publications.

In an article he wrote for Health and Lifestyle, he lists ten steps on how a person can achieve a healthier and leaner body. "Some steps are easy, while others require determination and the right attitude," he pointed out.

1. Eat a low-cholesterol diet in small portions. "Grazing food over three small meals and two to three small snacks per day can keep your appetite down the entire day and prevent bingeing," he explained. "The usual distribution is 40 to 50 percent carbohydrates, 30 percent protein, and 20 to 30 percent fat."

There are people who skip some meals to lose weight. Such is not a good idea. "Skipping meals will not help you lose weight," Dr. Ruiz said. "Ironically, this will lead to binge eating due to uncontrollable appetite surges."

Recommended foods are: most breads, cereals and grains, crackers, fresh fruits, lean meats, chicken sans the skin, fish and skim milk. Among those that should be avoided are: "prime-grade" fatty cuts of meat, sausage, bacon, whole milk, saturated fat, butter, croissants, ice cream and chocolate. "This structured nutrition program can place you in a slight caloric deficit," he warned.

2. Eat at least 20 to 30 grams of fiber daily. Fiber, material that resists digestion, is found in vegetables, fruits, and cereals. Among the recommended are long-fibered vegetables (camote tops, cabbage, broccoli, cauliflower, carrots), whole grains (corn, brown rice, oats, bran, whole wheat bread), and raw fruits (apples, bananas, oranges).
"Adequate intake of dietary fiber," Dr. Ruiz claimed, "helps regulate bowel movements and eliminate constipation, cleanses the colon and intestine of waste and toxins, reduces the risk of heart disease, helps remove cholesterol, absorbs fat, reduces weight, helps control blood sugar, and contributes to overall well-being."

3. Eat between six to eleven servings of grain. "Grains should constitute the largest percentage of your calorie intake because they are important sources of energy," he said. "The great thing about this food group is its ability to satisfy the appetite with fewer calories."

Dr. Ruiz suggested: "Select whole grains that not processed thoroughly. Limit the intake of sweets, sweetened beverages and other sugar-rich foods. Bread, cereal, pasta, rice, and similar grains provide complex carbohydrates."

By the way, one serving is equal to one slice of bread, one cup of cereals, or one-half cup of cooked rice.

4. Eat three to five servings of vegetables and two to four servings of fruits. "Fruits and vegetables provide vitamin A, vitamin C, folate, calcium, iron and potassium, and are naturally low in calories and high in fiber, adding less to your daily calories," Dr. Ruiz wrote. "Go for the fresh version whenever possible and fill half of your plate with veggies and fruits during your meals."

One serving of vegetables is equal to one cup of raw leafy vegetables, one-half cup of raw or cooked beans or peas, or three-fourths cup of vegetable juice. One serving of fruits is equal to one medium banana, apple, or orange, one-half cup of cooked, chopped, canned fruit, or three-fourths cup of fruit juice.

5. Eat appropriate amount of protein depending on your activity. "Meat and fish provide this important building material, as well as iron, zinc, phosphorus, and vitamin B12," Dr. Ruiz said.

The top seven sources of protein are egg whites, whole egg, beef, chicken breast, tuna, cottage cheese and salmon. "Protein requirements vary among individuals: sedentary individuals, 0.4 grams of protein per pound of body weight; recreational exerciser, 0.5-0.75 grams; athletes, 0.6-0.9 grams; serious muscle building, 1 to 1.25 grams," Dr. Ruiz said.

Two to four servings of protein daily is recommended. One serving is equal to two to three ounces of cooked lean meat, fish or poultry, one-half cup of dried, cooked beans or tofu, or two tablespoons of peanut butter.