August 2008 Newsletter - Diet & Nutrition

The Vitamin D Dilemma

Vitamin D is a fat soluble vitamin which has a number of functions within the body. Probably the most important function is the regulation of the amount of calcium and phosphate absorbed from our diet, both of which are needed to help keep bones and teeth healthy. Vitamin D deficiency leads to rickets in children and osteomalacia (softening of the bones) in adults. Vitamin D is also now believed to have an important role in regulating the production of cells and it is thought that a deficiency may lead to an increased risk of developing certain types of cancers, particularly breast, colon and prostate.

Vitamin D is obtained in two ways; from our diet and from synthesis within our own bodies when exposed to sunlight. Dietary sources of Vitamin D include:

• Oily Fish
• Milk
• Cheese
• Fortified Margarines
• Breakfast Cereals.

Not all sunlight is equal though and the correct ultra violet rays only occur during the summer months, March to October in Europe and October to March in Australia. In Singapore it is believed that we have exposure to the correct rays for most of the year and studies have shown that people living in Singapore and Malaysia have a good Vitamin D status.

ARE YOU AT RISK ?

Certain sub-groups of the population are at particular risk of vitamin D deficiency, generally those who are not exposed to the sun such as the elderly, women who cover themselves completely, usually for religious reasons, and those with dark skin. Additionally pregnancy and breast feeding can lead to deficiency.

Recently there have been stories in the media stating that the prevalence of Vitamin D deficiency is increasing as people fearing the risk of skin cancer rarely go out in the sun or always use total sun block. It is estimated that a third of the U.S. population currently has sub-optimal levels.

SO WHAT IS THE ANSWER?

Everything in moderation is the key. In Singapore the sun can be very strong. It is important to remember that the amount of sun needed to make enough Vitamin D is always less than the amounts that will cause your skin to redden. Also, try to increase your intake of Vitamin D rich foods. 

The positive power of support

A recent study carried out by Duke University Medical Centre in the USA showed that people manage their weight better when they have regular contact with a weight-loss professional or a self-help group. It is thought that this is because having someone else take an interest creates more motivation and subsequently better, more positive, outcomes.

   For your nutritional consultation, please visit http://www.nutri-style.com/her_diet.php

                                                             or call Nicola on 6887 5220

Caffeine - Friend or Foe?

Caffeine is the most commonly consumed psychoactive active, naturally occurring substance in the world primarily drunk in coffee and tea. Energy drinks, chocolate and some over the counter medicines can also be significant sources.

It seems as though, in moderation, caffeine is a good thing raising alertness levels, cutting the risk of ovarian cancer in women and lowering the risk of developing diabetes. And contrary to popular belief it does not necessarily lead to dehydration. Your body adapts to the amount of caffeine that you normally consume so only a large increase in your intake would have a dehydrating effect.

It may not be wise, however, to drink caffeinated drinks before bedtime especially if you have trouble sleeping. And one group of people who shouldn’t indulge too heavily are pregnant women as a high intake has been linked to miscarriage and low birth weight babies. UK recommendations during pregnancy are not to exceed 300mg/day.

But how much caffeine do drinks contain? This is obviously dependant on the size of your drink as well as how it is made but as a rough guide, each of these contains roughly 300mg of caffeine:

• 3 mugs of instant coffee (100mg each)
• 4 cups of instant coffee (75mg each)
• 3 cups of brewed coffee (100mg each)
• 6 cups of tea (50mg each)
• 8 cans of cola (up to 40mg each)
• 4 cans of 'energy' drink (up to 80mg each)
• 6 (50g) bars of plain chocolate (up to 50 mg each). Caffeine in milk chocolate is about half that of plain chocolate

So don't feel so bad when you are enjoying your next cup of coffee. If you feel you would like to choose a healthier path and ditch the 2 cups a day, Nutri-Style holds weekly Weight Management Meetings for those who have followed a Weight Watchers plan previously or those who are looking to improve their current dietary intake.

http://www.nutri-style.com/WeightManagementGroup.php

Thinking of a gift for someone special?

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 Healthy eating in Singapore

Many of us enjoy eating out but it is not always easy to find somewhere that serves healthy food. Each month we will review a café or restaurant which serves a range of healthier options.

7 Sensations Restaurant

16 Madras Street, Singapore

7 sensations is an oasis of calm amongst the chaos of Little India. Formerly the Yogi Hub, 7 sensations claims to care for the six senses in a holistic manner. The menu is extremely varied and includes Asian, Singaporean, Western, Japanese and Thai cuisines as well as healthy beverages and cakes & pastries.

This being my first visit and not being ‘au fait’ with enzyme drinks I was advised to try an ‘ABC juice’ consisting of freshly juiced apples, beetroot and carrots ($7.80) It was a lot sweeter than I expected but it really did taste fresh. The menu is full of mouth watering options ranging from light dishes such as avocado & mango salad ($9.80) to full meals. The pizza selection includes a vegan option ($14.80).The desserts and cake selection also look very tempting and are suitable for those with certain allergies. The selection changes daily but include items such as egg-less Crème Brule and Green tea mousse with soy yoghurt ($5).

I am usually suspicious of restaurants that try to serve everything (apart from meat in this case) but at 7 sensations it seems to work, there is something for everyone. The only thing that lets it down is the bathrooms but after all it is Little India! And in case you were wondering what the six senses are; sight, sound, taste, touch, smell and mind!

Monday-Saturday: 11.30am-2.30pm and 6pm-10pm Sunday: 11.30am-5pm

www.7-sensations.com

New nutrition services at Nutri-Style

Weight loss management group

Mondays - 7pm

The Weight Loss Management Group meets weekly on Mondays at 7pm and is recommended for those who have followed a weight loss plan before.  A weigh in and discussion on a nutritional topic each week is conducted in a social and supportive environment. It is an opportunity to meet like minded individuals, to discuss your successes and your difficulties and to ask any questions to a qualified Dietitian.

Nutrition Makeover Workshop

Thursday 28th August

9am -  12pm

This 3 hour workshop will provide you with the knowledge of what constitutes a healthy diet and how to fit this in with living in Singapore.  A personalized dietary assessment will be conducted which will provide you with a printed report highlighting any nutritional deficiencies or concerns in your diet. You will learn how to make small changes in your current diet to make a big difference in the nutritional quality; learn how to read a label and learn the pit falls that most people fall into when trying to choose the healthy option. 

For more details on the workshop, please contact Nicola@nutri-style.com

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