WEBVTT - Feasting advice this CNY

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<v Speaker 1>Now Singapore today with Lance Alexander and Daniel Martin.

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<v Speaker 2>Now health matters with Daniel Martin.

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<v Speaker 2>It's health matters and it's ac ny themed one on

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<v Speaker 2>today's edition with all the festive feasting happening right around

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<v Speaker 2>the corner. We gotta check in, we gotta check in

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<v Speaker 2>and just, you know, remind ourselves about how some of

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<v Speaker 2>the best ways to eat and pace ourselves

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<v Speaker 2>could go. And also what if you're somebody who's dealing

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<v Speaker 2>with a chronic health issue like diabetes or high blood pressure.

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<v Speaker 2>How should you be a little bit more mindful during

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<v Speaker 2>this festive season? Welcoming to the show, Doctor Carl Tan

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<v Speaker 2>co-founder and consultant at Novi Health. This is Health matters,

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<v Speaker 2>Doctor Tan. Welcome to the show. Thanks for joining me. I,

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<v Speaker 2>I think it's our first time chatting, isn't it? Possibly? Yes,

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<v Speaker 2>it is. I always pride myself on the fact that

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<v Speaker 2>I think I've spoken to every doctor in Singapore and

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<v Speaker 2>then I'm constantly reminded, there are always new young doctors

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<v Speaker 2>coming out on the scene. That's fantastic. Thanks for being here. Hey,

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<v Speaker 2>so let's start talking about this period. Festive eating. It

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<v Speaker 2>really is.

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<v Speaker 2>It is a legitimate health issue sometimes, right? It can

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<v Speaker 2>have knock on effects. Potentially, it's not just a, once

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<v Speaker 2>a year, once a year, it's fine, that kind of thing.

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<v Speaker 2>Definitely. Definitely. I think um, well, there are many festive

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<v Speaker 2>periods during the year. Right. It's not, it's always Christmas,

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<v Speaker 2>then there's New Year's, then there's Chinese New Year, then

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<v Speaker 2>there's Harry. So it's always something happening every year, given

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<v Speaker 2>the multicultural society that we're in. So we still need

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<v Speaker 2>to pay

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<v Speaker 2>attention even though it's just a short period of time

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<v Speaker 2>because there will be long term effects if we are

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<v Speaker 2>not careful with what we do. You guys know we

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<v Speaker 2>work a lot with patients with diabetes or chronic health

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<v Speaker 2>issues with weight concerns as well. What are some of

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<v Speaker 2>the top tips and medical advice that you all can

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<v Speaker 2>hand out when it comes to exercising restraint during festive

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<v Speaker 2>snacking periods in particular.

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<v Speaker 2>Yeah, this is a tough one during the festive period.

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<v Speaker 2>What we're trying to do is really catch up with

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<v Speaker 2>our friends, our loved ones, our family. It's a, it's

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<v Speaker 2>a time of cheer and food is always a gel

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<v Speaker 2>that brings all of us together, right? With Chinese New

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<v Speaker 2>Year in particular, there are so many goodies. These snacks

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<v Speaker 2>are usually high in calorie, high in sugar. So it's

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<v Speaker 2>quite difficult. Good stuff. Always is damn it. I always is.

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<v Speaker 2>I don't know why one day do make a healthy snack.

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<v Speaker 2>That is good. I'm sure.

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<v Speaker 2>Yeah, that's well, I'm waiting for that as well too.

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<v Speaker 2>Yeah. So um I think there are a few tips.

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<v Speaker 2>I mean, here in no be health, we always like

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<v Speaker 2>to give very practical tips that we can implement. Right.

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<v Speaker 2>No point knowing what's the best thing to do, but

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<v Speaker 2>you can't implement it so few things. So these snacks,

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<v Speaker 2>they're definitely high in calories and sugar is not so

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<v Speaker 2>good for health. So the challenge is how do you

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<v Speaker 2>then still be able to

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<v Speaker 2>enjoy in moderation? So it's all about portion control and

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<v Speaker 2>potentially switching, switching out some of them into healthier snacks.

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<v Speaker 2>So I'll start with the healthier snacks. That's a little

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<v Speaker 2>bit easier. There are some options during Chinese New Year

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<v Speaker 2>that may be a little bit healthier compared to your

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<v Speaker 2>pineapple tarts, your B one. So that will be things.

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<v Speaker 2>Oranges and water. That's it.

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<v Speaker 2>Yeah, you got, you got me there, Daniel, there's oranges,

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<v Speaker 2>there's water, perhaps, you know, watermelon seeds. Those are, you know,

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<v Speaker 2>the ones, the little black things, those are pretty healthy.

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<v Speaker 2>Surprisingly KB, it is maybe slightly low in calorie and

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<v Speaker 2>sugar as well. So those are probably some of the

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<v Speaker 2>healthier options that you can maybe, you know, gear towards

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<v Speaker 2>if you're not feeling so sneakish at that point in time.

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<v Speaker 2>But I think with everything else, it's about moderation

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<v Speaker 2>and there are a few tips that I can give

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<v Speaker 2>maybe for all of us trying to resist. So first

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<v Speaker 2>thing I think, plan ahead Right. You may know that

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<v Speaker 2>you're doing maybe five house visits and you're going to

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<v Speaker 2>be a five different places throughout the day. Plan ahead

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<v Speaker 2>and think about what is it that I enjoy eating?

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<v Speaker 2>Save your calories for the snacks that you truly enjoy

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<v Speaker 2>so that you don't overeat if you're gonna make it

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<v Speaker 2>worth it. Right. It better be something that,

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<v Speaker 2>yeah, exactly. You know, like not all b is the

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<v Speaker 2>same also if you know that this friend has a

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<v Speaker 2>really good b save that space for that so that

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<v Speaker 2>you're still controlling your portions and not wasting your calories

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<v Speaker 2>or your sugar on something that's maybe not so tasty.

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<v Speaker 2>I think the second thing that you can do also

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<v Speaker 2>planning ahead is try to have a little bit of

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<v Speaker 2>snacks before a healthy snacks at home before you go out.

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<v Speaker 2>So for example, maybe have some food, have a

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<v Speaker 2>yogurt that's low in sugar that keeps you like less hungry.

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<v Speaker 2>So that when you go out visiting, you're still able

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<v Speaker 2>to enjoy some of these snacks. But if you're ravishing,

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<v Speaker 2>you're really hungry, you're going to end up eating a

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<v Speaker 2>lot of snacks and that's not what we want. It's

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<v Speaker 2>very easy to just pop one pineapple tart after pineapple

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<v Speaker 2>tart and before you know it, you finished the whole

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<v Speaker 2>t that's all what you want. So really, I think

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<v Speaker 2>keeping yourself some full before you even go out, that's

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<v Speaker 2>gonna be helpful as well.

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<v Speaker 2>And then lastly, I think making sure that you stay

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<v Speaker 2>hydrated water actually has a good effect on keeping us

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<v Speaker 2>full as well. If you're taking water constantly, that's actually

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<v Speaker 2>going to help you also snack a little bit less

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<v Speaker 2>when you're at someone's house, it reduces i having a

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<v Speaker 2>lot of hydration. It can help a little bit if,

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<v Speaker 2>if you're having water. So, in between your snacks, if

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<v Speaker 2>you're taking a little of that, that's actually going to

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<v Speaker 2>help you to moderate how much snacks you're taking as well.

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<v Speaker 2>So something you can

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<v Speaker 2>consider asking your host for water and I'll bring a

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<v Speaker 2>bottle of water with you if you're visiting. Yeah, definitely

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<v Speaker 2>great idea there rather than reaching out for the, there

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<v Speaker 2>will be multiple can does and everybody's house as well.

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<v Speaker 2>But as we know, you know, one diabetes, we're cutting

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<v Speaker 2>down our sugary drinks intake, bring the water bottle with you.

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<v Speaker 2>Sounds like a good idea. Having said that there's another

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<v Speaker 2>war that's happening in Singapore and that's been announced how

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<v Speaker 2>we really have to take a sense of urgency when

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<v Speaker 2>it comes to our sodium intake

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<v Speaker 2>and a lot of these snacks, baked goods and a

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<v Speaker 2>lot of the fried stuff that's gonna have sodium. So

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<v Speaker 2>any top tips in terms of making sure that like

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<v Speaker 2>you said, you know, pick your poison in a way,

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<v Speaker 2>you know, make sure you know what you're reaching out

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<v Speaker 2>for and some low hanging fruit that you can get

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<v Speaker 2>rid of, maybe get rid of. So how can we

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<v Speaker 2>reduce our salt intake sodium especially?

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<v Speaker 2>Yeah. So that's a very, very good point. I think

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<v Speaker 2>one thing that people don't realize like during Chinese New

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<v Speaker 2>Year steamboat and hot pot is one of the key

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<v Speaker 2>things that people enjoy. And that has the potential to

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<v Speaker 2>really drive out how much sodium you're taking in a

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<v Speaker 2>few different ways. Right. So firstly, I think the soup itself,

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<v Speaker 2>the soup base, if you're buying

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<v Speaker 2>store, bought soup, you know, as a soup base that

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<v Speaker 2>generally tends to be quite high in sodium. So one

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<v Speaker 2>thing if you're doing that, if you're in charge of preparation,

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<v Speaker 2>try to choose the low sodium options. Um better still

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<v Speaker 2>try to boil the chicken for a few hours. Get that.

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<v Speaker 2>So based on your own, then you can control exactly

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<v Speaker 2>what goes in. And if you know you someone's house,

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<v Speaker 2>you don't know where that soup comes from. Try to

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<v Speaker 2>have less of the soup, have more of the fresh

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<v Speaker 2>ingredients in there

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<v Speaker 2>that will help to moderate the amount of soup that

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<v Speaker 2>you're consuming. The second thing is also what is it

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<v Speaker 2>that you're taking in that steamboat? So there could be

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<v Speaker 2>a variety of ingredients right? From your vegetables to your

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<v Speaker 2>fresh meat, to fish balls. So to your crap steaks, etc.

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<v Speaker 2>So the ones that tend to be high sodium are

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<v Speaker 2>really the processed food items. So anything that you bought

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<v Speaker 2>in a store, be it a fish ball or like

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<v Speaker 2>crab steak or even one time, etc those tend to

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<v Speaker 2>be very high in sodium and the more of it

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<v Speaker 2>that you put into the, so the ball is going

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<v Speaker 2>to go into the soup as well. So it just

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<v Speaker 2>becomes really, really difficult to control. So try to make

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<v Speaker 2>sure you get less of these sort of processed foods

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<v Speaker 2>as well when you are, when you're having your steamboat.

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<v Speaker 2>Next wise, the typical culprits will be things like your,

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<v Speaker 2>you know, the p roll, the,

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<v Speaker 2>the the little fried roll with the shrimp paste are

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<v Speaker 2>those tend to be high in sodium. And I think

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<v Speaker 2>anything generally that's more on the savory of fried side,

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<v Speaker 2>that's also gonna be high sodium. So unfortunately, Chinese New

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<v Speaker 2>Year goodies, either high sugar or high salt. So really

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<v Speaker 2>tough one there it is. So like you said, it's

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<v Speaker 2>about moderation, not going to the meal fully starving because

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<v Speaker 2>you've deprived yourself all day long, eat, enjoy,

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<v Speaker 2>but it doesn't mean indulge and overdo it, right? Um

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<v Speaker 2>Case in point, you guys work, like I said, a

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<v Speaker 2>lot with people who have chronic health issues, diabetes in

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<v Speaker 2>particular as well. What if you are that person who

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<v Speaker 2>is dealing with and living with the diabetes or is

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<v Speaker 2>living with um high cholesterol I until today, there are

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<v Speaker 2>still situations where I've even heard from. Some friends and

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<v Speaker 2>family members were like, it's ok. I popped the pill already.

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<v Speaker 2>So let it do its work. I will challenge it

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<v Speaker 2>by eating a little bit more later. I'm like, no, no, no,

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<v Speaker 2>that's not how statins work. So, so any advice in

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<v Speaker 2>terms of if you're living with a chronic health issue

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<v Speaker 2>and there's an indulging period happening like Cny.

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<v Speaker 2>Yeah. So Daniel, that's a really good point. I think

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<v Speaker 2>to the point that you made earlier, um even this

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<v Speaker 2>short period of time, if you just let yourself go,

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<v Speaker 2>it can have long, longer term or knock on effects.

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<v Speaker 2>So it's really important to still stay in control even

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<v Speaker 2>during this period of time. And the advice I would

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<v Speaker 2>give is the same as any period of time throughout

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<v Speaker 2>the year, whether or not it's Chinese New Year or not. Um,

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<v Speaker 2>think first thing first

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<v Speaker 2>do remember to take your medications because that's at least

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<v Speaker 2>the minimum that you need to do. It's not going

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<v Speaker 2>to be able to control everything that you eat. But yeah,

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<v Speaker 2>if you forget to take a medication, that's going to

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<v Speaker 2>be a big problem. But if you have chronic illnesses, especially,

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<v Speaker 2>it's going to be a little bit different with each

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<v Speaker 2>chronic illness. But maybe specifically for diabetes, I'll just share

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<v Speaker 2>some examples

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<v Speaker 2>with diabetes. The most important thing that we need to

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<v Speaker 2>pay attention to is sugar and carbs, right? So try

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<v Speaker 2>to make sure that if you are having carbs to

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<v Speaker 2>limit the portion sizes to what you would normally take,

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<v Speaker 2>you can spread it out throughout the day so that

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<v Speaker 2>you have a little bit more opportunity to um process

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<v Speaker 2>some of the food. So for example,

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<v Speaker 2>right, do not take like five pineapple parts as a goal.

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<v Speaker 2>If you wanted to take five pineapple parts, maybe take

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<v Speaker 2>one just after your lunch, one after tea time or

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<v Speaker 2>one after dinner. So I'm not saying that you should

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<v Speaker 2>take so many. But if you really have to try

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<v Speaker 2>to make sure that you space it out. So that

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<v Speaker 2>don't actually,

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<v Speaker 2>yeah, don't, don't take too many, too many in one

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<v Speaker 2>go because it's gonna make your sugar really increase quite quickly.

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<v Speaker 2>And then the second thing is related to that, try

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<v Speaker 2>to make sure that you sequence your food properly. What

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<v Speaker 2>do I mean by that? If your stomach is completely

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<v Speaker 2>empty and you're taking something that is high in carbohydrate

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<v Speaker 2>or sugar, what's gonna happen is that that's gonna break

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<v Speaker 2>down really quickly and everything's gonna go into your bloodstream

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<v Speaker 2>and cause a

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<v Speaker 2>huge increase in sugar. If you're taking, if you line

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<v Speaker 2>your stomach basically with some protein, some meat, some vegetables

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<v Speaker 2>and fiber that's gonna slow down help then take your carbs.

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<v Speaker 2>It's gonna slow down how quickly the cops actually break down.

0:10:44.785 --> 0:10:46.915
<v Speaker 2>So that's actually gonna make your increase in sugar a

0:10:46.926 --> 0:10:49.205
<v Speaker 2>lot more gentle. So try to make sure that, yeah,

0:10:49.216 --> 0:10:51.995
<v Speaker 2>so if you're gonna have a dessert, a PT try

0:10:52.005 --> 0:10:53.944
<v Speaker 2>to have it after a proper lunch

0:10:54.160 --> 0:10:56.682
<v Speaker 2>and that's actually going to make a difference in terms

0:10:56.692 --> 0:10:58.812
<v Speaker 2>of how high the sugar goes. And then lastly, of course,

0:10:58.822 --> 0:11:02.861
<v Speaker 2>try to portion control as always, if you overeat, there's

0:11:02.872 --> 0:11:05.202
<v Speaker 2>really nothing else that we can do to control that

0:11:05.211 --> 0:11:09.622
<v Speaker 2>and that goes for any chronic condition. So, cholesterol with

0:11:09.631 --> 0:11:12.591
<v Speaker 2>diabetes just make sure you're able to control the portions,

0:11:12.831 --> 0:11:15.051
<v Speaker 2>you can go a little bit more. But yeah, try

0:11:15.062 --> 0:11:15.671
<v Speaker 2>to make sure that

0:11:16.559 --> 0:11:19.770
<v Speaker 2>I like the idea of sequencing your food as you

0:11:19.780 --> 0:11:22.119
<v Speaker 2>phrased it. That's a very clever idea. But of course,

0:11:22.130 --> 0:11:24.619
<v Speaker 2>if you're eating after a proper meal, but the proper

0:11:24.630 --> 0:11:27.580
<v Speaker 2>meal was full of carbohydrate, then that's also a problem, right?

0:11:27.590 --> 0:11:29.900
<v Speaker 2>Of course. So what is the sequence that you should

0:11:29.909 --> 0:11:32.500
<v Speaker 2>be going with that would slow down the, the, the

0:11:32.510 --> 0:11:35.500
<v Speaker 2>spiking protein and then a little bit of carb like that.

0:11:35.510 --> 0:11:40.339
<v Speaker 2>Is it protein, protein fiber and then carbohydrates? Ok. That's

0:11:40.349 --> 0:11:43.330
<v Speaker 2>the sequence. Bear that in mind just before I let

0:11:43.340 --> 0:11:45.380
<v Speaker 2>you go quick. No, I've got 30 seconds left.

0:11:46.190 --> 0:11:49.159
<v Speaker 2>Alcohol. How could that be a problem during this period? Obviously,

0:11:49.169 --> 0:11:51.340
<v Speaker 2>besides the health and safety issues, if you drink, don't

0:11:51.349 --> 0:11:53.309
<v Speaker 2>drive everybody. But what are we talking about in terms

0:11:53.320 --> 0:11:54.079
<v Speaker 2>of its health impact?

0:11:55.450 --> 0:11:58.270
<v Speaker 2>Yeah. Um You're not gonna like this, but um the

0:11:58.280 --> 0:12:01.369
<v Speaker 2>number of drinks that are recommended even for a healthy person,

0:12:01.400 --> 0:12:04.739
<v Speaker 2>for a woman, it's actually one standard drink. Um, once

0:12:04.840 --> 0:12:07.770
<v Speaker 2>for men, it's two standard drinks at one sitting and

0:12:07.780 --> 0:12:09.598
<v Speaker 2>during festive period, we drink a lot more. A standard

0:12:09.609 --> 0:12:12.979
<v Speaker 2>drink just for contacts is one single shot, one can

0:12:12.989 --> 0:12:16.059
<v Speaker 2>of beer or maybe a small glass of wine. So

0:12:16.070 --> 0:12:18.630
<v Speaker 2>it's actually not a lot. Um But

0:12:18.780 --> 0:12:20.859
<v Speaker 2>if you happen to drink more, just try to make

0:12:20.869 --> 0:12:22.940
<v Speaker 2>sure you stay dry uh for the next few days

0:12:22.950 --> 0:12:25.609
<v Speaker 2>after that. Otherwise um that could, I mean, we know

0:12:25.619 --> 0:12:29.650
<v Speaker 2>about the of the side effects that alcohol can have. So, yeah, absolutely.

0:12:29.659 --> 0:12:31.679
<v Speaker 2>This has been really helpful. Thanks for putting us in

0:12:31.690 --> 0:12:33.000
<v Speaker 2>the right frame of mind when it comes to our

0:12:33.010 --> 0:12:36.570
<v Speaker 2>festive feasting. That's Doctor Kyle Tan co-founder and consultant at

0:12:36.580 --> 0:12:40.200
<v Speaker 2>Novi Health. It's spelled NOV, I, I'm Daniel Martin and

0:12:40.210 --> 0:12:42.030
<v Speaker 2>this has been health matters

0:12:46.669 --> 0:12:50.289
<v Speaker 2>before making any decisions based on the information in our program.

0:12:50.299 --> 0:12:52.489
<v Speaker 2>Please consult a medical professional.