3 Easy Steps to get Heart Attack

It is pretty simple and straight forward to show the connection between obesity and heart attack. Again, I am not saying it will be 100% case, but this will apply to most of the cases that I have seen.

Step 1: Starting

We have all the junk foods surrounding us - you know what type of foods I am referring to.

Taking high calories foods without exercise = obese.

Step 2: Building

You will notice the building of your bad cholesterol in the blood streams due to the food that you take.

The bad cholesterol will then slowly stick to your blood vessels and form plaque. Just imagine your blood vessels are like drainage, and bad cholesterol is the rubbish.

Step 3: Explode

You have everything ready for getting yourself in heart attack - heavy weight which causes your heart to work extra hard, blockage in few of your primary arteries. Is just the matter of time now. 

Coca Cola - The Truth

We all love to drink Coke, I have seen 3L Coke selling in US. Coke is good for kids party, birthday celebration, lunch drinks, dinner drinks.. it has its presence everywhere, every corner.

1 can of Coke contains approximately 40g of sugars = 10 tea spoons of sugars = maximum recommended sugar intake for an adult male.

Also, the label is misleading to most of us.
Go and find out more here.

I know Coke contains a lot of sugars, so I go for Diet Coke.
Myself was a classic example, during my study time couple of years back, I was drinking Pepsi Zero almost everyday, for few months. As a result, I was gaining weight. Nothing has changed in my diet, just Pepsi Zero.
Some studies show that artificial sugars are bad for health, it can make you feel more hungry, as a result taking more calories. True or not, you may find out but I don't really believe in artificial sugars.

3 Imported Killer Foods

You have seen the local killers, now take a look at our imported killer foods.
Thanks to the multicultural society in Malaysia and I believe as a Malaysian,
we cannot resist tasty foods.
With these 3 killers my Malaysia killer foods list is now complete.

Start from third, I proudly present Pizza :), 1 slide of large pizza varies from 200-400kcal. A normal adult usually takes 2-3 slides, which = 600kcal - 1200kcal, I have not count the drinks which contributes around 200kcal. So make your own calculation!

Coming next, our all people's fast food: McDonald's
Let's take 1 McChicken regular as a sample over here.

McChicken Burger - 360kcal
French Fries - 380kcal
Drinks - 200kcal

940kcal in total, nicely add 110g of fat to your body :)

The top killer goes to KFC, the crunchy fried chicken is just too nice to eat, and added with cheezy potato wedges and carbonated drinks, finger licking good!

1 serve of snake plate:
2 fried chicken breasts - 840kcal
Mash potato - 120kcal
Cole slaw - 150kcal
Pepsi regular - 200kcal

Total = 1310kcal, which more than a standard office lady's total energy consumption.
You need to run 2 hours to burn the calories consumed.

SUMMARY
I am not an angel who can resist all these killer foods,
all I want is to present you the truth of these foods,
how much it costs your health and I believe we all deserve to know it.
I do take these foods but it is only once in a blue moon.

Cheers!

Sources:
KFC Nutrition Guide
Domino's Nutrition Guide
McDonald's Nutrition Guide

Malaysia Top 5 Killer Foods (Local)

You are what you eat. Having 2 packs of nasi lemak in the morning, eating chinese mixed rice during your lunch time and Indian mixed rice for your dinner will easily give you 3000kcal. Not to mention your beverages for the day. If you are going for a happy hour with some beers. This will add additional 1000kcal, with some nice finger foods - yummy & tasty but at the same time, your life style is adding fat to your body. You may look at your slowly growing tummy if you are doubt about it.

Malaysia is famous and popular for its local delicacies, at the same time with influence from western fast food culture. So you will always see a nice mix of Malaysian + Western Foods during buffet, your reunion dinner, outing.. is just too much to mention.

Let me introduce Malaysia top 5 killer Foods:

Mee Goreng Mamak (Indian Muslim Fried Noodle)

Another common food in Malaysia mamak/Indian restaurant. Noodles fried with chicken/beef or mutton cubes.

Calorie: 630kcal

Killer Rating: ****

Nasi Goreng Kampung(Indian Muslim Fried Rice)

A very common food that you can find in every single mamak store. Main ingredient is rice and fried with oils, with some chicken cubes or chopped fried chicken.

Calorie: 600-800kcal

Killer Rating: ****

Banana Leaf Rice, this is a common South Indian cuisine with white rice serves with banana leaf, together with some side dishes like veges, chicken, mutton or sea foods. Curry is added to the rice for the perfection of taste.

Calorie: 700kcal (depends on your dishes)

Killer Rating: ****

Roti Canai (Indian's bread), typical Indian style breakfast with pan fried bread serves with curry or sambal(Chili paste).

Calorie: 300kcal

Killer Rating: *****

Normally, we will have 2 pieces which = 600kcal

Nasi Lemak (Coconut milk rice serve with sambal chili, fried dry fishes, fried peanuts, egg & cucumber slides) Some nasi lemak serves with rendang chiken. This is All Malaysian Breakfast/Supper top selection.

Calorie: 300kcal (Normal)

Calorie: 600kcal (Nasi Lemak Rendang)

Killer Rating: *****

Due to the nice aroma and taste, 1 pack is not enough. 2-3 packs are just nice :)

Back to the BASIC

Let's back to the basic, a very simple explanation of gaining FAT. Our body is designed to store fat, and this is how our ancestors survived. Your body total energy intake (in Calorie) should not exceed total energy required. So the formula here is:

Energy Intake - Total Energy Required = Fat Stored

I take a standard male who works in office like most of us, the energy required is approximately 1800-2000kcal. If the guy is taking more than 2000kcal of energy, then he is gaining fat.

2200kcal - 2000kcal = 200kcal

So by only looking at energy intake, you should know what you are eating.

About Obesity

What is obesity? This word is widely use nowadays thanks to all the modern living. In short, obesity means way overweight, you are not at your desire weight. Another way to measure your obesity is your Body Mass Index (BMI), your height to weight ratio. It should not exceed 24, unless you are an athlete or body builder.

How to Measure Your BMI? Please click HERE
Another way is to check your body fat level, which you can easily get it via a body composition analyzer.
A healthy person should not have more than 25% of body fat, if your body fat is over 30%, then you are considered obese.

Before I go further, lets see some interesting statistics:

Malaysia = SEA Fattest Country, 6th in Asia
2 out of 5 adults are overweight in Malaysia
38% youngsters(Age 12-18) are overweight in Malaysia

What Obesity can do for you?

Besides not good looking, keep buying bigger size clothes, what else it can impact you?
It creates more damage than you can ever imagine.
Research study shows that obesity is the main contribution to:

1. High Cholesterol Level
2. High Blood Pressure
3. Type 2 Diabetes

Next topic would be a post moterm on obesity.

Knowing Your Body Facts

You know the latest Hollywood topics, you also know when Apple is going to release the upcoming Iphone 5. But do you know your body well? I guess is a NO for most of you. You can easily get some facts out from the body composition analyzer.

You will be able to see your:
BMI - Body Mass Index which is your height to weight ratio, should between 18-24 unless you are a body builder/athlete.
BMR - Basal Metabolic Rate represents the total energy required in a day
IMPEDANCE - Reflects the body’s inherent resistance to an electrical current.
Muscle acts as a conductor of the electrical current, adipose tissue acts as a resistor.
FAT % - Your body fat %
FAT MASS - Your total body fat
FFM - Fat Free Mass, everything in your body except fat
TBW - Total Body Water, TBW/Weight should not be less than 50%

However, these facts are not 100% accurate. Please take as a reference.
So go take an analysis to know your body more!

Launching of This New Blog on 1st September

Dear All,

Thanks for your interest & support. This whole new blog will be an interesting blog with health topics. I will launch this blog with stunning facts & my view on it. Please bookmark this blog for future visit.

Thank you.

Haw Han
Creator