Monday, December 31, 2018

Once We Were Beautiful

Prefaced by a Malaysian expat who prefers to remain anonymous:

I am viciously critical of unfairness.

I know the saying life isn't fair, it's said by arseholes who don't care about making the world a better place, their interest begins and ends with looking out for number one.

My country has gone so far downhill from the country I knew in the '60s that frankly, I don't want to live there any more.

Sure, I have dozens of friends I get along well with, and if I just cast my gaze no further than my friends, I could be happy. 

Unfortunately, that is not in my character. I devour news, and I could not be oblivious to all I hate about the Malaysia of today.

I met up with old and dear friends for lunch today, and someone I met for the first time, friend of a friend, asked why I live in Thailand when I could live in Malaysia.

He wouldn't accept that I was here because of my wife, so I admitted I prefer to live here.

Here, as long as I pay my bills and behave myself, I'm a welcome guest. Yes, I don't have any political or citizenship rights, my only appeal is to the Constitution and Human Rights.

In the country of my birth and citizenship, I am a fourth class citizen, an afterthought.

Do I have citizenship rights? Not really, when the Constitution guarantees freedom of religion and minority religions are persecuted by Islamist fanatics, I don't think so.

Human Rights are subservient to Islamo-Fascist activists, while the so called silent majority do exactly that, remain silent.

You think I am exaggerating?

Art Harun is a social commentator I have a deal of respect for, and apparently was recently appointed as Chairman of the Election Commission, replacing the unknown Toady who preceded him.

He wrote beautifully of the Malaya/Malaysia of the '60s. That was exactly how we lived, my Malay, Chinese and Indian schoolmates and neighbours are like brothers to me. They are my family.

That doesn't exist anymore.

Read the article I reproduce below and understand why my heart bleeds.

And let's be very clear, if I had children in a school that closed the canteen during the fasting month, I would transfer them immediately. If I hadn't the means for a private school, I'd put them in a Chinese school. My daughter speaks Cantonese anyway, a result of her fascination with the Chinese soap operas of her youth.

Anyway, the piece by the esteemed Art Harun.

--------------------------

Read below and savor the throwback to the 60s that Art Harun, our new EC Chairman, has pulled together.... those were the days, my friends (pls viral it, to shake up our sick society):

“Art Harun, the new Chairman of Election Commission.

*A MALAYSIA DAY MESSAGE FROM ART HARUN*

Once we were beautiful
By
Art Harun, TMI

I am blessed.

So are many of my friends who are of or around my age.

So are many who are older than me.

As a child of the 60s, I went through my formative years in an English-stream school. It was a big school in town.

And there were hundreds of us Malays, Chinese and Indian boys (it wasn’t co-ed).

Our first headmaster was a Chinese gentleman who was as fierce as they came those days.

When he left, he was replaced by an Indian gentleman, who also was as fierce.

My first class teacher was Ms Leong, all long haired and short skirted.

And yes, armed with a wooden ruler, she would knock my knuckles for failing to properly write the number 8.

My first English sentence, learnt on the first day at school was to be uttered after raising my right hand, “Please teacher may I go out?”

That was to be said if any of us had to go to the toilet to do the normal stuffs we all do in the toilet (and not to eat).

Then there were Mr Linggam, Cikgu Aziz and wife, Sharom, Mr Lee the karate guy, Mr Khor, Cikgu Mutalib and various others.

We were a happy bunch. We played together, ate together, learned together and of course, at times, punished together.

And we were equal. In standard 5, I began fasting.

The school canteen stayed open for the whole month.

No renovation. No closure. Muslim and non-Muslim kids, who did not fast, ate as usual.

If they bought a proper meal, such like nasi lemak or mee goreng, they would eat at the canteen.

If it was some kind of snack, they would just eat while walking around, in the class or where ever.

No fuss. No issue. No problem.

My impressionable years were spent in a boarding school. It was the same scenario.

All of us, regardless of race or religion studied together, ate together, played together and at times, getting one or two rotan together.

Visiting a non-Malay house was not a problem.

Eating there was not a problem too. Sharing food with non-Muslims was not an issue.

Things have however, sadly, changed.

And change for the worse. Nowadays, non-Muslims don’t send their kids to national school anymore.

They prefer to send the kids to the vernacular schools.

The ones who could afford would send their kids to private schools.

National schools are almost invariably filled with Muslim/Malay students.

National schools would recite prayers before class begin in the morning.

Quranic verses and hadith would adorn walls in the canteen, school office and even classes.

Ustaz and ustazah would even ask school kids to raise their hands if their parents do not pray 5 times a day.

In secondary schools, the tudung is not compulsory for girls – according to the Ministry of Education’s circular, if I am not mistaken – but girls without tudung would be viewed askance by schoolmates and teachers alike.

Due to the small number of non-Muslim/Malay kids in national schools, the Malay kids do not have the opportunity to mix around and integrate with non-Malays in their formative and impressionable years.

The small number of non-Malay kids also gives a sense of false superiority complex to the Malay kids as well as teachers.

Thus, my race and my religion are more important than you, your religion and everything else.

Hence the closure of the school canteen during Ramadhan.

This is prevailing in many national schools. Apparently, this is done to “respect” the Muslim students who are fasting.

Forget the fact that non-Muslims do not fast and they, like any other human beings or animals, have to eat and drink.

Forget the fact that there are Muslim kids who do not fast.

Anybody who just about mentions the word “food” would have been taken as insulting Islam.

On Facebook last week, there were two guys admonishing a hotel which advertised its breakfast package on its page.

They viewed it as disrespectful.

But to be fair, the two were widely condemned by other Muslim facebookers.

The eating-in-the-changing-room debacle yesterday is just the surface of a far unhealthier trend in Malaysia.

Beneath that surface is a society which is fractious, intolerant, selfish and uncompromising.

The obvious question is how did we, as a nation, become like this? As a nation we started so well.

The Federal Constitution was agreed upon by consensus between three major races anchored to give-and-take and win-win camaraderie.

There was a blemish in 1969 but that was quickly nipped in the bud and we soldiered on.

In football, we were in the Olympic final in 1972 and 1980.

By the law of progression, we should be in the World Cup by now. By contrast, Japan and Korea, whom we used to beat, were already in the quarter-finals of the World Cup.

We now struggle to beat the likes of Vietnam and even Singapore.

Like our football team, the state of our racial integration and inter-faith relationship has moved in reverse gear.

Years of political posturing utilizing religion and race have now begun to show its ugly consequences.

The so-called Islamisation that we embark upon, which is shorn of any meaningful spiritual understanding of the religion, but rather born out of political necessities, convenience and mired in political one-upmanship has now produced a nation which is unsure of itself and a people who are fractious, angry, suspicious and at odd with each other.

We need to take a real good look at ourselves and examine our ways. And we need to reboot our operating system if we want to avoid a total crash. And we need to reboot fast.


Copyright 2003-2018 Azlan Adnan. This blog post is sponsored by The Green Party of Malaysia

Wednesday, December 26, 2018

DIABETES | More Thoughts

DIABETES | More Thoughts

I was shocked to learn that there are a quarter of a million diabetics in the UK on the wrong (low carb) diet, and being advised and encouraged by https://www.diabetes.co.uk/ to eat low carbs.

How can they even claim to get good results? And even win awards? Maybe, temporarily, in the short term...

Jason Fung advocates low carb, keto diet yet he says ectopic fat is the cause of insulin resistance... Can’t he see the elephant in the room?

My theory on “why some people eat a western diet and are not diabetic” (yet) is simple: They have lots of fat cells to store the fat they eat but don’t burn up. 

Its only the ectopic fat that becomes intramyocellular lipids that causes insulin resistance; not fats stored in fat cells.

Why they have lots of fat cells and not others is largely genetic. However, when their fat cells are saturated and if they continue to eat excess fat, they’ll get ectopic fat and develop insulin resistance.

Its not weight reduction per se that is the end goal but getting rid of the intramyocellular lipids and fat in fat cells. While getting rid of those fats will result in weight loss, exercising will build muscle mass and may actually result in some weight gain.

Its percentage body fat that needs to come down.

Fats in the liver is a bit tricky to get rid off as exercise doesn’t help. I’ve done coffee enemas and they’ve helped me. Mastering Diabetes seem to be silent on this modality, largely, I suspect, simply because they just have yet to explored it.

I see the liver as a battery. An energy storage battery that you charge by feeding it glucose. It converts the glucose to the polysaccharide glycogen and stores it. When the body requires energy, it converts the glycogen back to glucose and releases it into the bloodstream for uptake by the muscles.

When a battery is already fully charged, it will not be able to store more energy. Likewise, the liver which is already full of glycogen will not be able to store more so it just doesn’t convert glucose to glycogen, resulting in elevated blood glucose levels.

I have an issue with the common diabetic medication metformin, which works by impairing the liver’s ability to convert glycogen to glucose. By reducing the amount of glucose it releases into the bloodstream, it keeps blood glucose levels low.

But, at what cost? The corollary is that it keeps glycogen levels in the liver high, indirectly keeping it saturated and reducing its ability to convert excess blood glucose to glycogen and hence keeping blood glucose levels elevated.

This is where fasting comes in, to get rid of all that excess energy already in the body - glucose, glycogen and fats - all in one stroke.

Then, when we do eat, its vital to not add more fat to avoid becoming more insulin resistant. To eat complex carbohydrate, not monosaccharides or disaccharides. Even though all carbohydrates eventually get broken down to glucose, the idea is to drip feed the body with glucose, not inundate with a tsunami of glucose.

The operative word is “eventually,” - the longer this takes, they less likely of a blood glucose spike. Without exercise, the body burns energy at a steady rate, if we add more energy than the burn rate, we have excess energy and end up with an energy storage problem. In the first instance, as elevated blood glucose.

Of course, we can increase the burn rate - that’s where exercise comes in.

An extreme would be to exercise while fasting. That would be like cleaning out the fuel storage tanks.

We need to set the example and be the change we wish to see in the world...


https://www.facebook.com/480010398715154/posts/2010749078974604/

Sunday, December 23, 2018

NEAL BARNARD

How Cheese and Low-Carbohydrate Diets Cause Chronic Disease
Neal Barnard, MD, FACC

Neal Barnard, MD, FACC, is a New York Times bestselling author, a physician and a clinical researcher who runs the Physicians Committee for Responsible Medicine, a non-profit organization that promotes preventative medicine and higher standards for ethics in research. Dr. Barnard has written 18 books, including “Dr. Neal Barnard’s Program for Reversing Diabetes,” in which he clearly lays out a program that is designed to target and reverse the root cause of diabetes using low-fat, plant-based, whole-food nutrition.

https://youtu.be/UPlBIgQ-y8k
https://www.pcrm.org/about-us/staff/neal-barnard-md-facc

Copyright 2003-2018 Azlan Adnan. This blog post is sponsored by The Green Party of Malaysia

ROBERT H. LUSTIG

Robert H. Lustig

Robert H. Lustig (born 1957) is an American pediatric endocrinologist. He is Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco (UCSF), where he specializes in neuroendocrinology and childhood obesity. He is also director of UCSF's WATCH program (Weight Assessment for Teen and Child Health), and president and co-founder of the non-profit Institute for Responsible Nutrition.

Robert Lustig came to public attention in 2009 when one of his medical lectures, "Sugar: The Bitter Truth," went viral on YouTube. He is the editor of Obesity Before Birth: Maternal and Prenatal Influences on the Offspring (2010), and author of Fat Chance: Beating the Odds against Sugar, Processed Food, Obesity, and Disease (2013).

Born
1957, Brooklyn, New York

Education
Bachelor's, Massachusetts Institute of Technology, 1976.
MD, Cornell University Medical College, 1980.
Residency in pediatriacs, St. Louis Children's Hospital, 1983.
Clinical fellowship in pediatric endocrinology, University of California, San Francisco Medical Center, 1984.
Postdoctoral fellowship in neuroendocrinology, Rockefeller University, 1986.
Master of Studies in Law, University of California, Hastings College of the Law

Profession
Clinical medical practice, teaching and research in neuroendocrinology, pediatric endocrinology

Institutions
University of California, San Francisco, UCSF Benioff Children's Hospital

Sub-Specialties
Childhood obesity, metabolic syndrome

Research
Biochemical, neural, hormonal and genetic influences contributing to obesity

Websites
https://profiles.ucsf.edu/robert.lustig 
https://en.m.wikipedia.org/wiki/Robert_Lustig

Copyright 2003-2018 Azlan Adnan. This blog post is sponsored by The Green Party of Malaysia

HOW FOR ASK FOR SUPPORT

How to Ask for Support from Your Medical Team, Friends, and Family
Kylie Buckner, RN

Kylie Buckner, RN is a registered nurse and has a master’s degree in nursing education. She has more than 18 years of experience as a nurse in the neonatal intensive care unit, in labor and delivery, in OB-GYN, and in pediatrics. She has dedicated her life to caring for people as a nurse and has an in-depth understanding of the challenges of adopting a plant-based lifestyle. She specializes in helping people talk with their healthcare providers about their plant-based transition. She is also a certified yoga teacher and has been 100% plant-based for over 6 years. Kylie is a coach at Mastering Diabetes and provides support to our members every day. 


INTERMITTENT FASTING FOR MAXIMUM WEIGHT LOSS

Intermittent Fasting for Maximum Weight Loss: Understanding the Connection between Fatty Liver, Insulin Resistance and High Cholesterol

Robby Barbaro
Robby Barbaro was diagnosed with type 1 diabetes at the age of 12 and has been living a low-fat, plant-based, whole-food lifestyle since 2006. He graduated from the University of Florida, and is a cofounder of Mastering Diabetes. He worked at Forks Over Knives for 6 years before deciding to coach people with diabetes to exceptional health. Robby eats pounds of fruit every day, has stable blood glucose control, and has coached thousands of people towards exceptional health living with all forms of diabetes. Robby enjoys exercising every day, spending time with friends, and sharing his lifestyle on Facebook, Twitter and Instagram.

Cyrus Khambatta, PhD
Cyrus Khambatta, PhD, is a cofounder of Mastering Diabetes and has been living with type 1 diabetes since 2002. Using an evidence-based approach to nutrition and fitness, he first reduced his own insulin usage by more than 40%, and has educated thousands of people with all forms of diabetes how to reverse insulin resistance using diet and exercise. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012.

Monday, December 17, 2018

SLOW JUICING 101

JUICING 101

A friend asked me a simple question about juicing (see photo). Here is my lengthy and comprehensive response, which I believe deserves a wider audience; which is why I’m putting it in the public domain. I’m also sharing my playlist of 40 juicing and smoothie recipes.

Depends on volume, but even then slow cold pressed juices are best as a supplement as you really need more (insoluble) fibre in a meal. I make smoothies in my Kuvings SV-500 vacuum blender as meal replacements. The vacuum blender blends the fruit and water mixture in a vacuum, preventing oxidation of the nutrients. In addition to fruit, I add oil seeds, rye flakes, rolled oats or oat bran for additional nutrients and dietary fibre. And sometimes a teaspoon or two of lecithin granules as both a dietary supplement and an emulsifying agent. My juice and smoothie recipes are archived here:
https://www.youtube.com/playlist?list=PLKOb_MJ4QZqnW2tIM-Aoh1Mh3thFWx-qy

You’ll notice I tend to use a lot of ingredients, but a bit of everything. The idea behind that is to get a diversity of nutrients from assorted sources. Besides, I already tried just about every 2- or 3-ingredient blends and am now more adventurous. 

Notes and nutritional info about the fruits and other stuff I juice and blend are archived in the album called SMOOTHIE INGREDIENTS available here:
https://www.facebook.com/480010398715154/posts/1872876066095240/

First thing to know is that you really need to use a slow juicer, aka cold pressed or masticating juicer. I use the Korean brand Kuvings, Model EVO820.

None of the regular white goods brands make slow juicers, due to intellectual property reasons. Breville in Australia sells a previous generation (i.e. old model) Kuvings made under licence from Kuvings with some cosmetic changes to make it look like the rest of the Breville range.

Do not buy a Kuvings online at discount sites - they use brushless motors that are very sensitive to both voltage and frequency. They design different motors for different markets and many online sites (Lazada is notorious for doing this) sell grey imports meant for different markets that will not work properly and damaging the motor when used in a market whose electricity voltage and/or AC frequency it is not designed for. Usual problem is over-heating or motor burn out.

If you use a centrifugal juicer, like a Moulinex or Philips, or even a Breville, the mechanism is a high-speed grate spinning against the fruit at a few thousand rpm. This speed forces a lot of air into the juice, oxidising it and destroying 90% of the nutrients within 90 seconds. In this video from 2:14:00 the expert especially mentions the (expensive) brand Vitamix as being useless due to the very high speed of its motor:
https://youtu.be/2MWEz_Jz_n0

Another advantage of a slow juicer is that it retains the soluble fibre in the juice. If you let it stand, the juice will not separate out, i.e. there is no sedimentation, even after 8 hours. It will not oxidise and retains its colour and nutritional value. The pulp that is discarded is mostly insoluble fibre but actually also contains loads of phyto-nutrients, trace elements and etc. That’s why I now do smoothies more often - so that I consume the lot. And because of the insoluble fibre, its more suitable as a meal replacement, especially if you drink 800 to 1,200 ml of smoothie at one go, like I do as a meal replacement.

In many food stalls in Malaysia, its even worse, they use a blender, add water and sugar syrup and then filter the resulting mush to give you the “jus buah.”

How juicing works can be summed up in two words: “nutrient density.” Many people get results drinking as little as 250 ml of slow juice a day at breakfast. They say they don’t feel the same the rest of the day (more sluggish, less alert) if they miss their morning fix. Its like taking your daily dose of vitamins but instead of pill popping, getting the nutrients fresh from source.

Hope this explains and helps. If you have more questions, I’d be happy to answer. The father of juicing is Jay The Juiceman Kordich. He died recently at a ripe old age. He’s written a number of books and there are lots of videos by him on YouTube. He and other experts advocate specific juice combinations for specific ailments.

I have no scientific evidence to attribute improvement in my mental health solely to juicing - I can’t prove the causality for a fact, to the exclusion of other factors. But I’m pretty sure it plays a role. Our body can heal itself, it just needs lots of good quality sleep and nutrients as the building blocks to manufacture what it needs. Juicing is a really good way to load ourselves with nutrients, save eating the fruits themselves. By removing the bulk, it concentrates the nutrients. But then again, the pulp that we discard also contains good stuff; so best to do a combination of juicing, smoothies and eating whole fruits and vegetables.

Oh, our gut carries about 2 kg of microbiomes. These gut bacteria feed on the insoluble fibre and produce nutrients that we cannot get from the plant kingdom. This solves a mystery for me - my mom and I know of many lifelong Indian vegans - vegetarians from birth - who are a lot healthier than omnivores. This puzzled me because the anti-vegans keep saying vitamin B12 and some essential amino acids can only be obtained from the animal kingdom as plants don’t make them. Well, the good news is that the gut microbiome makes them for us, especially if you’re Indian and drink lassi and tairoo, i.e. probiotics, as part of your culinary cultural heritage.

Originally posted at:
https://www.facebook.com/groups/MyKuvings/permalink/962475290606816/ 

#GivingwithKuvings 
#lemmelearn 
#everyonedeservesachance

Copyright 2003-2011 Azlan Adnan. This blog post is sponsored by The Green Party of Malaysia

Friday, December 07, 2018

A SECRET I SHARED TODAY | Friday, Dec 7 2018

Let me tell you a secret from CBT (Cognitive Behavioural Therapy) whose most basic underlying principle is:

UNDERSTANDING WHAT’S GOING ON, IN ITSELF, CURES YOU.

Let me introduce you to another fundamental of human behaviour - your brain has been designed to operate in optimal survival mode. Whatever you do, your brain has searched through its toolbox and found the solution that serves your best interests, to keep you alive.

When what your brain tells you to do doesn’t serve you, its only because it has only limited tools in its toolbox and doesn’t have the right tools to understand what’s really going on.

So you need to invest in the time and effort to educate yourself. One rule of thumb is to spend four hours a week. Another guru says if you read 300 books on a subject, you’ll have learnt the equivalent of a PhD in that subject. Another says if you practise doing something for 10,000 hours, you’ll end up mastering it.

In management, we say decision-making is based on accurate, complete and timely information. In the light of perfect knowledge, all decisions will be perfect.

In reality, our brains make do with whatever info we have in hand. Sure, we’ll make mistakes, but at the time, based on what we have in our toolbox, that was the best decision we could make under the circumstances.

Now, coming back to understanding what’s going on. If you suffer from lipoprotein overload, have intramyocellular lipids that block your insulin receptors sites causing insulin resistance, are obese (clinically defined as >20% above your ideal body weight) and if you know that eating animal protein (which invariably comes together with animal fat) will only increase your lipoprotein overload, you wouldn’t want to do that.

Because you know it’ll only make your insulin resistance worse. If you’ve been on a WFPB diet, you know having a cheat day (depending on what and how much you ate) may set you back one, even two, weeks.

So why would you want to do that?

Get info, try to find out what’s going on as best you can. It’ll not only inform you on what is the right path to take, but it’ll also motivate you to keep on track.

I hope, in my long-winded way, I’ve helped you understand these fundamental truths. They’ll help you with all sorts of situations and problems as they are general principles that can be applied in a multitude of situations to do with the human predicament.

PLANT MUSINGS | Friday, Dec 7 2018

MUSINGS | Friday, Dec 7 2018

One of the reasons why I support the Free Tree Society (I’m a life member) is because I advocate a Whole Food Plant Based Way of Eating (WFPB WOE). As a gardener, I design and maintain foodscapes (edible landscapes), meaning I grow only food plants - no time for bunga kertas, orchids and other ornamentals.

The more I learn about human nutrition, the more I realise how important it is for our food to be pesticide- and chemical-free and how plant- based whole foods are vital for our health and well-being. Whole food means unprocessed, unrefined natural plant-based foods. So no flours, oils, sugar and alcohol. From a biochemical and metabolic point of view, brown sugar, honey, maple syrup, gula melaka (jaggery powder) are all just as bad as white sucrose crystals (aka evaporated sugarcane juice), i.e. white sugar.

Eating fruits, where nutritients such as fructose, oils, proteins, dietary fibre (soluble and insoluble), antioxidants, polyphenols and etc. exist in a three-dimensional matrix that takes time to be unpacked and utilised by our digestive tract has a very different metabolic impact and insulin impact than consuming refined sugar.

Gula melaka doesn’t come from Melaka, by the way, most of the jaggery powder consumed in Malaysia is imported in gunny sacks from Tamil Nadu. Gunny sacks are made from industrial hemp, the same species (Cannabis sativa) as marijuana. Recreational cannabis has been selectively bred to contain more tetrahydrocannabinol (THC), a psychoactive hallucinogen than cannabidiol (CBD) - CBD is the C in THC. CBD not only negates the psychoactive effects of THC but also has beneficial health effects in its own right. Hemp seeds you buy in the organic section of supermarkets are from industrial hemp. Unfortunately, the hemp seeds are already hulled and milled, and are no longer viable - or else, I would have planted them long ago! Its a species endemic to our Southeast Asian equitorial habitat.

Talking about melaka, the melaka tree is amla (amalaki in Sanskrit) aka the Indian gooseberry, Phyllanthus emblica, although also quite commonly referred to by its synonym, 
Emblica officinalis Gaertn.

I have found two cordials that contain amla in my local kedai runcit India, one has hibiscus in it and the other is a traditional ayuredic preparation called Triphala juice. It says “juice,” but its really a cordial. One of the other ingredients is Hemidesmus indicus (Indian saraparilla) and so triphala juice does taste like sarsi.

Apparently, you can buy fresh amla fruits from Klang market. Must ask my Indian friends in Klang to get for me. I need to plant a melaka tree in my foodscape.

A friend just brought me terap (Artocarpus odoratissimus
seeds from Sabah. Unlike the wild Semenanjung terap only fit for monkeys, the cultivars from Borneo have been selectively bred for sweetness and texture for generations.

Copyright 2003-2018 Azlan Adnan. This blog post is sponsored by The Green Party of Malaysia