Dietwise Cebu

Learning How To Eat According to my Genes

1/3/2018

I'm going to share here the results of my " Eat according to your genes " genetic testing.

Nutrigenomix is a genetic testing company based in Toronto, Canada in partnership with the University of Toronto. They are backed up by a group of scientists with very sound credentials as their scientific advisory board.

What impressed me most about their genetic testing process and their translation into nutritional recommendations is that it is really backed up by published and peer reviewed journals.

The only downside to it was the price. It would come out quite expensive considering I am situated in the Philippines so I have to pay in Canadian dollars on top of the shipping fee.

However, I also realized it would be a great investment for my health as I only need do it once in my lifetime then I would already have my OWN way of eating according to my genetic make up. Additionally, it is always better to prevent disease than to cure it. The results of the test would somehow guide me how I can prevent my predispositions to certain diseases.

So I took my genetic test from Nutrigenomix last Dec. 5, 2017. I sent my saliva sample via Fedex to the University of Toronto, Canada, where it was analyzed. After a week, I received an email from them saying they have received my specimen and I can expect my report on Dec. 22, 2017.
On December 22, I checked my email, and was so excited to see my results. I opened the report in my email and discovered a lot of things about myself genetically and nutritionally.

So here are my results...The results I showed here are only those that really need focus, or shall I say the HIGHLIGHTS...I made a plan already for myself to address my genetic issues. I am also sharing them here.

NUTRIENT METABOLISM
1. Vitamin A - I am inefficient in converting beta-carotene into the active form of vitamin A so I would need to consume more of the pre-formed Vitamin A to make sure that I don't get low levels of the said vitamin. I need to meet the RDA (Recommended Daily Allowance) of 900 mcg RAE/day to prevent deficiency of Vitamin A. Deficiency of this nutrient can increase my risk of low immunity and macular degeneration (eye problems).

Here are my choices of foods that I will focus on eating more to achieve the RDA:
1/2 cup pumpkin - 1010 mcg
1/2 cup Carrots - 650 mcg
1/2 medium Camote - 600 mcg
75g Bluefin Tuna - 530 mcg (pre-formed)
75g Mackerel - 190 mcg (pre-formed)
1/2 cup Spinach - 500 mcg
2 Eggs - 220 mcg (pre-formed)
50g Goat cheese - 240 mcg (pre-formed)

2. Vitamin B12 - I have an elevated risk for Vitamin B12 deficiency. All the more if I will follow a vegan diet. Hmmm...Seems like being vegan isn't that good for me unless of course, I add in a Vitamin B12 supplement.

I have to meet the RDA of Vitamin B12 at 2.5 mcg to prevent deficiency. Deficiency of this nutrient can increase my risk of anemia, having pale skin, and irritability.

Here are my choices of foods that I will focus on eating more to achieve the RDA of 2.5 mcg:
Clams ( 5 large) - 59 mcg
Oysters ( 6 medium) 14.7 mcg
Soy beverage -2.2 mcg
Hard boiled egg - 1.1 mcg

3. Vitamin D - I have a risk of having low levels of circulating vitamin D in the blood. Low levels are associated with decreased bone mineral density and increased risk of fractures. Life long vitamin D insufficiency has also been linked to accelerated cognitive decline, autoimmune disorders, neuro degenerative diseases and cardiovascular disease. I need to consume 1000 IU (25 mcg) of Vitamin D daily.

Here are my choices of foods that I will focus on eating more to achieve the RDA:
Salmon (75g) - 680 IU
Whitefish (75g) - 448 IU
Sardines (1/2 can) - 254 IU

4. Folate - Some people do not utilize dietary folate efficiently as others. And I am one of them. Low blood levels of folate have been associated with increased risk of heart attack and stroke. Ohhhh scary! For that, I need to meet the RDA of 400 mcg of Folate to prevent deficiency.

Here are my choices of foods that I will focus on eating more to achieve the RDA:
Chicken liver (75mg) - 420 mcg
Soybeans/ edamame (1/2 cup) - 382 mcg
Spinach (1/2 cup) - 130 mcg
Chickpeas ( 3/4 cup) - 119 mcg
Avocado ( 1/2 fruit) - 81 mcg

5. Iron Status - I have risk of having a low iron status. Low iron status can lead to anemia which is associated with fatigue, pale skin, weakness, shortness of breath, and dizziness. I need to meet the RDA for iron and consume sources of vitamin C with iron rich food for better absorption.
RDA for iron 8 mg/day.

Here are my choices of foods that I will focus on eating more to achieve the RDA:
Chicken liver (75 mg) - 9.8 mg
Pumpkin seeds ( 2 tbsp) - 5.2 mg
Spinach (1/2 cup) - 3.4 mg
Chickpeas (3/4 cup) - 2.4 mg

6. Calcium - I have an increased risk of bone fracture/s if my calcium intake is below 1200mg per day so I definitely need to consume the recommended amount daily.

Here are my choices of foods that I will focus on eating more to achieve the RDA:
Low fat cheddar cheese (50g) - 450 mg
Yogurt- (3/4 cup) 330 mg
Soy beverage (1 cup) - 320 mg
Tofu ( 150mg) - 235 mg
Sardines (1/2 can) - 200 mg
Soybeans/ edamame (1/2 cup) - 130 mg
Spinach (1/2 cup) - 130 mg

CARDIO-METABOLIC HEALTH

1. Caffeine- My results show that I am not a good metabolizer of caffeine so I need to limit my intake to 200mg/day (equivalent to two cups of coffee per day, max); otherwise, I will increase my risk of having high blood pressure and heart disease. Other people can tolerate more than 200mg/day but not me. Now I know why I easily palpitate when I drink coffee.

I made a guideline for myself with regards to caffeine content of my commonly consumed beverages:
Coffee - 100 mg/ cup
Green tea - 45 mg/ cup
Black tea - 50 mg/ cup

2. Sodium - I need to limit my intake to 1,500mg/day. The major adverse effect of excess sodium intake is elevated blood pressure which predisposes me to developing heart disease. Oh no! This is quite hard to do.

WEIGHT MANAGEMENT AND ENERGY BALANCE
1. Energy balance - The best approach for me in order to lose weight is I need to aim for energy deficit of 650 kcal per day which I can achieve through lesser eating and/or more physical activity.

2. Monounsaturated fat - I tend to have greater weight loss and lose more body fat when I consume half of total fat from monounsaturated fat. Examples of foods high in monounsaturated fat are: olive oil, walnuts, cashews, almonds, coconut oil, avocado.

3. Physical Activity- This is the recommended physical activity for me: 150 min/week cardio plus 2 days of muscle strengthening.

FOOD INTOLERANCES

1. Lactose- My results showed that I am Lactose intolerant. Which I truly believe so. I'm not a fan of dairy milk ever since I was a child as it causes me to have an upset stomach apart from its taste which I wasn't quite fond of. So I need to limit my dairy intake.

2. Gluten - My results showed that I am not gluten intolerant so I don't need to buy foods that have "Gluten Free " labels on them.

EATING HABITS

1. Fat taste perception - I have an enhanced ability to taste the fatty taste of foods. Thank God I don't need to eat a lot of fatty foods before I can really taste its flavor.

2. Eating between meals - I am more likely to eat between meals.

FITNESS AND PHYSICAL ACTIVITY

1. Motivation to exercise - I have an enhanced innate motivation to exercise. This is very true. Since I was a child I wanted to keep on playing and when I was in high school I joined the varsity team in basketball. Until now, I still like to play basketball.

2. Pain - I have a heightened pain tolerance. True, I can say I have a high tolerance for pain. Even if I have injuries, I can still play through it.

3. Achilles' tendon injury - I have an elevated risk for Achilles' tendon injury. True indeed, coz I have it right now. I can't play 2 straight days of basketball because of my Achilles hill injury. I need to let it rest first before I can resume playing.

So here you go, those were the highlights of my test. There were 45 gene markers that were tested, those that I didn't include here are those wherein I had TYPICAL results which basically means that I don't have an elevated risk for such nutrients. Each person will have different results. I hope my results inspired you to take your genetic test as well so that you too can eat according to your genes.

If you are interested in taking this test you may contact our clinic at 09277400363 or through our email address, [email protected] so that we can facilitate you throughout the process.

Mark Joseph G. Ong, RND
Clinical Nutritionist-Dietitian
DietWise Nutrition Consultancy

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3 EASY STEPS TO PREVENT WEIGHT GAIN DURING THE HOLIDAYS

12/19/2017

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'Tis the season to be...eating! Yes, December is finally here and with it come the traditional feasts at every corner. We often hear people say that they have to put their "diets" on hold to prevent them from being labeled as "killjoys" at the Noche Buena table but then, of course, who could resist all those delicious dishes, right? But what if I told you that you can still enjoy the holidays without gaining so much weight and without "restricting" yourself per se?

In my previous article, "Lose Fat, the Smart Way" (if you haven't read that yet, go ahead and check it out so you won't miss out on that important thing to make you lose fat for the long run), I did mention at the end that healthy eating is a way of eating wherein you nourish your body and keep it "satisfied" as well. What better timing to discuss on this further when you're probably thinking that this article will be about depriving your tongue from all those delicious holiday treats..

In this article, I'll be sharing to you 3 easy steps on how to prevent weight gain during the holidays plus a bonus healthy recipe that you can try out as well. Your folks won't even know that it's healthy as it's just so good! But before that, let's talk about the "satisfied" aspect in healthy eating since you probably shook your head in disbelief, associating healthy eating with satisfaction.

To make you better understand what exactly happens inside our body when we don't feel satisfied or during deprivation, let me share to you an extremely short story.

A long, long time ago, there lived mighty hunters and swift gatherers (Hint: These would be our late ancestors). Some days, they could hunt and gather lots of food, fit for a feast. But some days, not even a single kernel. But nevertheless, they still "lived" happily ever after. (Except when attacked by wild beasts) The End!

Now, why on earth would I share to you this weird story? It's actually the last part that I would want for you to focus on. The point that I am trying to make is that they were still able to live and withstand those periods when food was scarce because their bodies have always been designed for "survival." When they weren't eating enough, their metabolism slowed down and whatever they had taken in and continued to take in, their bodies quickly stored those as fat so this can serve as a back-up fuel for future days of famine.

Now, let's fast-forward to our current era. Of course, periods of starvation is quite rare, nowadays, thanks to the birth of agriculture and the modernization of our food industry. Instead of hunting for food, we now just have to gather what we need (and, most of the time, what we "want") from our local markets and for some, they even have it online.

But here comes you, battling against your escalating urge to have that piece of Oreo, or that slice of Moist Chocolate Cake, or that shiny and crispy-looking Lechon (Traditional Roasted Pig) you've been eyeing on for who knows how long. "To have, or not to have?" - you say to yourself over and over again..Guess what? When you deprive yourself - be it a meal, rice, or your fave comfort food - your body would still view this as an episode of "famine." That's why overly-restricted diets, like those fad diets that some celebrities promote or certain diets that aim to cut out certain food groups (like Fats or Carbs, for example), don't really work for the long run since your body is quick to notice deprivation, regardless of how subtle it is or not. And once your body senses this "famine" from you depriving yourself, the same chain of reaction happens. Your metabolism slows down and your body gets into emergency fat-storing mode, thinking that there is a shortage in the supply of food when it's just you waging a food war. And don't make me even start on what happens after you deprive for so long (reads this while binge-eats chips and cookies). It's just not sustainable for the long run if you still get easily swayed by the foods that you decided to cut out on.

But, wait! That doesn't mean that you have the license to eat all you want, let alone, in gigantic quantities. Here are 3 easy tips that you can follow so that you still get to celebrate the Holidays (and even, beyond the Holidays) without the need for that imaginary leash:

1. Have a handful of nuts and a glass or two of water, 20 minutes before Noche Buena or any meal, for that matter.
The reason behind this is that it takes about 20 minutes for the healthy fat in the nuts to reach the small intestines and this, in turn, sends chemical messages to slow down gastric (stomach) emptying time, making you feel slightly full by the time you have your meal. Water prevents you from having hunger mistaken for thirst plus it also helps start the metabolism engine going. This also serves as an insurance as it is quite rare to see plain water being served during the holidays.

2. Begin your meal with a piece of fruit and one to two servings of veggies (or a glass of smoothie with both components).
The fiber in these helps to add to the satiety (feeling of being full) tank, thus making you eat far less of the not-so-good-for-your-waisline foods than you normally would. Plus, the vast network of nutrients and antioxidants from these can give your body the "shield" it would need for the not-so-healthy feast after.

3. Always start small when it comes to the least healthy dishes. (e.g. start with a small slice, a small spoonful, etc.)
Remember that feeling when you dine in a buffet restaurant and you regret putting so much of the less yummy food and not being able to eat more of the yummy ones because of that "no-leftovers" sign? In the same sense, when you start small, you get to taste which ones are really worth having another round. Plus, after having small quantities of every dish that caught your eye, chances are you have already reached the top of your satiety tank and no longer desire for another bite. But if you haven't yet, then go ahead and have another small piece until biology hits and your brain yanks your hand back to your lap instead on that slice of cake.

If you follow these 3 simple steps - be it during the Holidays or even in your day-to-day life, you will surely feel full and "satisfied" at the end of every meal because you're assured that you've filled up more on the good stuff plus having a fair amount of the things that you like as well. And you also get to have that confidence that you're managing your weight just fine. A fair deal, right?

And as promised, here is the healthy yet delicious recipe that you can incorporate into your Holiday tradition. A healthy and refreshing twist to your traditional Chicken Macaroni Salad. This typically caters to a lot of people but feel free to narrow it down if you're having fewer guests at your Noche Buena 🙂

"Cooling" Macaroni Salad
Serves 12-15

Ingredients:
1 1/2 cups uncooked pasta
1/2 cup Vegan or any Canola- or Olive oil-based Mayo
1/4 cup Greek or plain yogurt
1/2 cup Silken or Soft Tofu
2 tbsp Raw Honey
1 lemon (juice and zest)
2 tbsp finely chopped red onion
2 stalks celery, chopped to desired chunks
1 small carrot, grated or chopped to desired chunks (I prefer grating it)
1 cucumber, sliced thinly or into chunks
1 small apple, cubed
1 cup cooked shredded chicken breast
1 cup chopped fresh pineapple
Salt and Pepper to taste
Fresh Salad Greens of choice

Directions:
1. Cook pasta until it reaches the el dente ("to the bite") stage -- cooked yet still having that bite to it. Rinse under running water and drain thoroughly in a colander. Refrigerate.

2. Blend together the mayo, yogurt, tofu, honey, lemon juice and zest, and the chopped onion in a blender or in a food processor until smooth. Season with salt and pepper to taste.

3. In a large bowl, combine together the chilled pasta, carrots, celery, cucumber, apple, chicken and pineapple with the prepared dressing until well incorporated. Chill for at least an hour. Serve over salad greens. Enjoy!

I hope this article has helped you immensely. Let me know what you think about this article or if you'd like to share your suggestions on what we should write on next, feel free to share your thoughts in our comments section below and we'd be more than happy to read them. 'Til next time! All the love!

Kyrene Gail Tiu-Ong, RND
Clinical Nutritionist Dietitian

DIETWISE NUTRITION CONSULTANCY
09277400363

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The top 5 secret benefits of chocolate

11/22/2017

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Dark Chocolate (a.k.a Tableya, Pure Cocoa or Cacao) has many benefits that many of us may have forgotten due to the mixed information we get from folklores or even from misguiding articles. But, of course, an important note to remember is that "Dark Chocolate" is not the same as "Milk Chocolate" (or any other highly processed chocolate treats), with the latter being the type of chocolate that we should be wary of, especially if we are trying to lose weight or if we are being mindful of our health. Milk chocolate usually contains lots of sugar while Dark Chocolate is filled with antioxidants like flavanols that give our body loads of health benefits. So here are the wonderful benefits that Dark Chocolate can give us and why it should be part of our daily intake.

HEART HEALTH. There are two kinds of fats naturally present in dark chocolate. Stearic Acid, a saturated fat in chocolates that doesn't increase blood cholesterol levels, and Oleic Acid, a monounsaturated fat that has a cholesterol-lowering effect. Two human studies were done studying the effect of chocolate on cholesterol and it actually raised the HDL or Good Cholesterol.
BRAIN HEALTH. A research by Dr. Hollenberg from Harvard Medical School discovered that Tableya enhances the nitric oxide levels in our blood which, in turn, increases blood flow to the brain by 33%, thereby it can help prevent neurological diseases, like Alzheimer's disease. Aside from that, nitric oxide can also help regulate blood pressure by preventing atherosclerosis. So old beliefs on hot chocolate (sikwati) causing high blood pressure can now be considered false!
ANTI-AGING. Who doesn't want to look and feel young? If u wanna stay young, then Tableya is for you. The key to maintaining a youthful body and skin is through taking in a lot of antioxidants, which then equals to a lot of anti-aging power. The amount of antioxidants Tableya has is amazing! According to a Cornell University research, a mug of hot chocolate had nearly twice the antioxidants of red wine and three times the antioxidants that of green tea!
ANTI-INFLAMMATORY. Resveratrol, a compound that is present in tableya, has been found to have a strong anti-inflammatory effect which means that it can help the body heal faster, especially for people with chronic cases like diabetes, cancer and heart disease.
GUT HEALTH. 70% of our immune system is actually in the gut. Tableya can help our bodies stay strong by increasing the good bacteria in our gut as it actually acts as a prebiotic, which basically means that it serves as food for good bacteria (which we know strengthens our immune system). And as a bonus, good gut health relates to better weight management!

DIETWISE TIPS:

When buying dark chocolate, choose at least 70% dark.
In making hot cocoa or "sikwati," buy 100% pure tableya or cacao.
Drink 1-5 cups a day to experience great benefits.

Stay Young. Feel Young. Live Young!

Mark Joseph Ong, RND
Clinical Nutritionist Dietitian

DIETWISE NUTRITION CONSULTANCY
09277400363

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lose fat, the smart way!

10/9/2017

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Not a lot of people know that counting calories (to the point of obsession) and excessive exercise to lose any excess weight is now just a thing of the past. The reason why so many people lose and regain the weight (popularly known as a yo-yo weight cycle) is because we try to apply a one-size-fits-all approach to everything, especially in our way of eating. If one of Hollywood's stars came out in an interview with a new diet craze, followers of the idol would eventually fall victim into thinking that he or she may get the same results, not knowing that what might be "perfect" for one, may make another pile on even more pounds than what he or she has initially lost.

A very essential fact that weight-struggling individuals need to understand is that in order for you to successfully get rid of that bulge for good (and not just during that wedding or event week you've been stressing yourself with due to the inability to fit into your outfit), one must lose the fat plus maintain -- or even gain -- muscles too!

At our clinic, we don't necessarily put so much fuss on our patient's current weight per se since weight is a sum of so many components. So to assume a huge reduction of weight as something good could not only be a misinterpretation but can also be counterproductive to putting our clients closer to their goals. What we usually look for would be a reduction in your fat readings and an increase in your muscle percentage -- if your previous rate was lower than the normal, of course -- for us to fully congratulate you. That's why we prefer the term "weight management" over "weight loss" as the latter would most likely result in a half-baked YOU.

Now, why the emphasis on muscles you might ask? Imagine your skeletal muscles -- muscles that are attached to your bones for movement -- as a furnace, constantly burning up calories just to keep them intact, even when your body is at rest. Yup, you read it right.. Your body is constantly put on burning mode if you gain and maintain the right amount of muscles, which are said to increase your resting metabolism by up to 10%. Research shows that muscles burn 7 times more calories than your lazy fat does. So in order for you to lose -- and keep losing -- your excess fat, it's good to invest in some muscle along the way and not just focusing on a drop in your scales.

But of course, you don't necessarily have to look like the Hulk to reap these benefits. A proper body composition assessment will let you know how near or far you are from your ideal muscle mass.

Now, there are many ways on how you can gain muscles but still lose the fat. Of course, a tailored eating plan should be put in place since every individual is different; from one's lifestyle down to one's genetic make-up. For this reason, we always put value in constructing individualized nutrition programs for our clients.

Another way -- which most people usually overlook -- is having the right post-workout/ recovery meal right after you've sweated your heart out. Don't trick yourself into thinking that if you don't eat after exercising, you'll maximize the benefits of your workout. It is important to take in a balanced post-workout meal within 0-2 hours after exercise since it is during this time that muscle growth is at its highest. So it's only smart to "feed" your muscles so you can gain or maintain your muscles and not lose it in the process -- which then furthers you from your goals.

On this note, we have collaborated with Mooshi Green Bar and have formulated post-workout recovery smoothies, "Fitness Blends," perfect for those who exercise with the goal to manage their weight. These smoothies can cater to those who already or are planning to lead healthy and active lifestyles as well. Plus, they offer three delicious flavors to choose from! Love berries? Go ahead and take a dose of their Berry Protein Smoothie! Adore the tropical flavors of a Piña Colada? Take a plunge and order their Tropical Protein Blast Smoothie..all the benefits of the tropical fruits, minus the alcohol. And if you're a fan of peanut butter, have a go at their Peanut Butter + Banana Protein Smoothie. All three smoothies have been properly formulated and evaluated to promote better recovery and to make your workout count!

It is time to work smart, not work hard, to get you one step closer to your ideal weight! And remember, "healthy eating" to help manage your weight is not all about calories. It's a way of eating that, first and foremost, nourishes your body plus keeps it staying satisfied as well. Now, you might be wondering..Satisfied? Really? Before you raise your eyebrow any further, let me ask you this.. Did you know that the feeling of deprivation (as what usually happens when most people go on "diets") can actually make you put on more weight? Yes, it absolutely does! But more on that plus some easy eating hacks to "Lose Fat, the Smart Way" on our sequel to this article.

Let us know what you think about this article or if you'd like to share any of your suggestions, feel free to share your thoughts in our comments section below and we'd be more than happy to accept ideas on what we should be writing on next. 'Til next time! All the love!

Kyrene Gail Tiu-Ong, RND
Clinical Nutritionist Dietitian

DIETWISE NUTRITION CONSULTANCY
09277400363

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Type 2 Diabetes and Fruit Intake, Breaking the Myth

5/27/2017

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For a long time, we were led to believe that people who are diabetic should limit their fruit intake. The common practice was to teach patients to eat only a limited portion of whatever fruit they are wanting to eat. For example, I had a patient who really loved mangoes. However, she complained to me that she was only allowed to eat a half of it in a day as instructed by her doctor due to its glycemic index. For many many years, I too have accepted this "fact" and told her to follow her doctor's orders since that was also how our books in nutrition therapy taught us.

This stigma on fruits had always remained in my practice until I attended a convention which featured updates on managing diabetes, around July of 2013. In that convention, my old beliefs were being challenged. One of the speakers showed a study about two groups of diabetic patients who were tested on the effect of fruit in their blood sugar. The study had both groups of diabetic patients visit an experienced dietitian two times. First visit was during the start of the study and the second visit was at the end of the study. The major difference in the interventions given to the two groups was in the amount of fruits that they were allowed to eat in a day. The first group was allowed to eat AT LEAST two pieces of fresh fruit per day (high-fruit group), and the second group was allowed AT MOST two pieces of fresh fruit per day only (low-fruit group). A piece of fruit in this case equated to one that contained 10 grams of carbohydrates per piece. Written information of which to serve as the patients' guide were thus given for the purpose of standardization in the methods of the study.

The results were myth-breaking... Both groups lowered their weight and waist circumferences with no significant differences between the two groups. The amazing part was that both groups also lowered their HBa1c levels at a similar rate despite the absence of fruit restriction in the first group. So, this meant that even if you are a diabetic, you don't have to limit your fruit intake to only two pieces of fruit a day anymore! This is very liberating. I began to feel excitement, so I took some notes on the said study and researched it myself. I read the published paper and applied it to my patients and the results have been amazing. Since then, I don't give fruit restrictions to my diabetic patients anymore. They are now happy and free from the prison of fruit control.

Mark Joseph Ong, RND
Clinical Nutritionist Dietitian

DIETWISE NUTRITION CONSULTANCY
09277400363

Christensen et al: Effect of fruit restriction on glycemic control in patients with type 2 diabetes - a randomized trial. Nutrition Journal 2013 12:29.

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Learning How To Eat According to my Genes

3 EASY STEPS TO PREVENT WEIGHT GAIN DURING THE HOLIDAYS

The top 5 secret benefits of chocolate

lose fat, the smart way!

Type 2 Diabetes and Fruit Intake, Breaking the Myth

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