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Chocolate Christmas Tree

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Eat only 60% full for long life and health


Eat only 60% full for long life and health

Studies as well as anecdotal accounts have shown that eating less leads to a longer life and a healthier life. So don’t eat till you fell “full” but stop about 40% before that. Of course one cannot try to split hair and attempt to eat exactly 60% from full. Approximate will do. Read the rest below:

What’s wrong with eating too full?

Don’t overeat and don’t encourage your family members and friends to overeat – unless you wish to shorten their healthy living and perhaps die younger!

An interesting article about eating too full….
In Today’s Dr Lee Newsletter Issue:
“What’s wrong with eating too full?”

“The more you eat, the sooner you die. The lesser you eat, the longer you live.” This is what Dr Lee always says in his health talk. He also mentions, “Eating too full causes all sort of health problems such as hypertension, diabetes, stroke, etc.”

Why eating too full is so harmful to your health? What can you do about it?

Mice experiment

To see how eating habit affects life span, a professor from University of Texas did an experiment on mice.

For the first group of 100 mice, he let them eat without any restriction, just like a buffet meal. The second group was fed only 60% full. And the third group was given food without restriction too. But this time, he reduced protein content to half. After 2.5 years, guess how many mice were still alive out of 100?

* First group (eat without restriction) – only 13 mice was alive. Opsss…
* Second group (eat 60% full) – 97 mice was still alive. Only 3 mice died.
* Third group (eat without restriction with protein cut half) – 50 mice still alive.

What can we learn from these results?

Firstly, eating too full is really harmful to your body. Secondly, eat 60% full if you want to live longer and healthier. Thirdly, taking too much protein is harmful to your body too. We don’t need so much protein after all.

Overworking body

Imagine having a small family car. Instead of using it for short travel between home and office, you use it for long distance travel between different cities every day. Instead of using it 1 hour a day, you use it for 10 hours a day. Instead of driving at 70 km/h, you always speed up to 170 km/h, hitting engine’s red line.

Can you estimate your car life span? Do you expect having various problems with your car after a short time?

Driving your car at high speed for a long time is like always eating too full. You force your body to always work at its red line.

Do you know digestion is the most demanding work for your body? Think about the organs involved such as your mouth, stomach, liver, pancreas, duodenum and intestine. Think about the length of digestive tract from your mouth to intestine.

Eating too full zaps up much of your body energy for digestion. Otherwise, this energy may be used for other purpose such as enhancing your immune system.

Do you realize you become very tired easily after a big meal? That is the sign of your body working hard to digest all the food you take in.

If you eat an extra bowl of noodle, your pancreas has to produce extra insulin hormone to process the extra carbohydrates you take.

Your liver, stomach and intestine also have to produce extra enzymes to digest and process specific nutrients from that bowl of noodle.

Therefore the more you eat, the harder your body has to work to process it. Of course, we must eat to survive. But we don’t have to eat that much!

If you drive your car slowly and handle it gently, you can use it for a long time. But if you always floor the accelerator and drive like a rally driver, you know the consequence on your car life span.

Side effect of eating

Your car engine burns fuel to move your car and bring you to anywhere you like to go. As a result, the engine produces exhaust smoke which is toxic. It must be dispersed out from your car. Similarly, your body cell burns nutrient for energy to survive. In the process, it produces free radicals. Since free radical is toxic to your body, it has to be neutralized and expelled.

“Just metabolizing food especially fatty and carbohydrate-rich fare causes the body to produce free radicals, which attack cells and can promote the development of chronic conditions including heart disease, diabetes and cancer,” says Ronald L. Prior, Ph.D.

Of course, your body can control free radicals in small quantity. But the more you eat, the more free radicals your body produces. Without adequate control, these free radicals easily attack your body cells and eventually cause all sort of diseases.

Good eating habit

After knowing the harmful effect of eating too full, what’s your choice? Do you want to live longer, just like the second group mice in the experiment? Or do you want to risk ending your life earlier, just like the first group mice? If you wish to live longer, here are some tips you can follow:

1.. Always eat until 70% full. Do not exceed 80% full. You may want to stop eating when you feel slightly full.

2. Avoid having buffet style meal which makes it harder to control how much you eat. Instead, prepare the food you want to eat in a plate. After finishing it, don’t add anymore food.

3. Leaving the dining table earlier may prevent you from picking some extra food to eat.

4. It is always a good idea to prepare lesser food in the first place. Some people are afraid of having not enough food for everyone. Actually, lesser food is beneficial for everyone..In a restaurant, order in small amount first. You can always add in some extra order if necessary. But if you can get by with the original smaller order, that’s great.

Remember this: You have higher chance of overeating if you serve more food on the table. You have better chance of not overeating if you serve less food
5. Avoid stuffing your fridge with ice cream, chocolate or other dessert. You cannot eat what you do not have.

6. When someone prepares a big plate of food for you, look at it first. Ask yourself, “Do I want to stuff it all into my stomach?”

If your answer is no, just put aside some food to another empty plate first. After finishing your food, look back at the extra food on that new plate. Say to yourself, “Phew! Luckily I didn’t stuff that portion into my stomach.”

7. When you get too hungry before your meal time, just take some fruit instead of heavy meal. The tendency to overeat is very high for modern people. Do you know most monks only eat twice a day?

They wake up at 4am, meditate and say their prayer. Later they have their simple breakfast at 7am. Before 12pm, they have their lunch. That’s all for them. They eat no more after that. No tea break. No dinner. No supper. They still look strong and energetic.

Of course, we don’t have to eat like them. But it reminds us we can eat less and stay healthy. So remember to eat only 70% full if you want to stay healthy.

Upset stomach

Upset stomach

Reviewed by Dr Jeni Worden, GP

What are the symptoms?
Getty – upset stomach
Symptoms can include occasional heartburn, a taste of bile in the mouth and pains in the stomach.

The symptoms of an upset stomach include occasional heartburn, a taste of bile in the mouth and pains in the stomach, which can be made worse by coffee, citrus fruits, fatty foods, onions, alcohol and chocolate.

In some cases, milk can ease the pains. Other symptoms include irregular bowel movements, constipation and pain when going to the toilet.

What are the possible causes?
Reflux oesophagitis

Usually the problem is caused by reflux oesophagitis, which is brought on by stomach acid that has moved up to the gullet. This usually feels like heartburn or leaves a taste of bile or acid in the mouth.

Reflux oesophagitis can be caused by the relaxation of the muscle around the top of the stomach, which may cause a ‘hiatus hernia’ or because the stomach is being pressed on due to pregnancy or obesity.

Drinking coffee and eating citrus fruits, fatty foods, onions, alcohol and chocolate often makes the condition worse because these increase the acid in the stomach and can stimulate stomach contractions, pushing the stomach contents upwards.

Ulcers have similar symptoms and are, therefore, sometimes mistaken for reflux oesophagitis.

If symptoms include weight loss and black stools, it’s important to contact a doctor, who can determine whether or not the condition is caused by an ulcer.

Ninety five per cent of duodenal ulcers and 80 per cent of stomach (‘gastric’) ulcers are caused by a bacteria called Helicobacter pylori.

This bacteria can be treated with an antiulcer medicine and antibiotics, which also reduces the risk of contracting new ulcers.

However, it’s not recommended to treat an H pylori infection if it’s not causing symptoms, even though there is a small risk of developing stomach cancer, as we do not know if it will make any difference.

The remaining 20 per cent of gastric ulcers and 5 per cent of duodenal ulcers are caused by non-steroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen and diclofenac.
Irritable bowel syndrome

Another cause could be irritable bowel syndrome, which often appears as a pain that gets worse when eating, and is helped by having your bowels open. The pain can then recur sometime later.

It’s typically associated with bloating, wind and constipation alternating with diarrhoea or frequent bowel movements.

Tests are usually normal and IBS is diagnosed by excluding more serious conditions because there’s no specific investigation for it.
Other, rarer diseases

Other, rarer diseases that require a visit to a specialist include ulcerative colitis and Crohn’s disease.
What can be done to help?

Ask a pharmacist for advice about treatments that can be bought over the counter without a prescription.
If these do not help visit a doctor to establish the cause of the symptoms.
After being diagnosed, complete the prescribed treatment.
If initial treatment does not work, return to the doctor. Most cases of reflux oesophagitis and ulcers can be treated successfully with medicine for excess stomach acid and sometimes antibiotics. IBS can be difficult to treat with medication alone and often needs advice about lifestyle, relaxation techniques and diet.

What are the danger signs?

Bloody, black or tar-like stools – all of which suggest bleeding from within the digestive system.
Nausea, or vomit containing blood, or with an appearance similar to ground coffee.
Unintentional weight loss.
Paleness and fatigue.
Sudden, sharp pains.

All these symptoms require a doctor’s diagnosis, as the condition can become very dangerous.

Choco fashion in Paris

I love this Doctor


 Q: Doctor,  I’ve heard that  cardiovascular exercise can prolong life. Is this true?

A: Your  heart is only good for so many  beats, and that’s it…  don’t waste them on exercise. Everything wears out  eventually.  Speeding up your heart will not make you live longer ; that’s like saying you can extend  the life of your car by driving it faster.  Want to live longer?  Take a  nap. 

Q: Should  I cut  down on meat and  eat more fruits and  vegetables?

A: You  must grasp  logistical efficiencies.  What does a cow eat?   Hay and corn.   And what are these?  Vegetables.  So a steak  is nothing more  than an efficient mechanism of  delivering vegetables to your  system.   Need grain?   Eat  chicken.   Beef is also a good source  of field grass  (green leafy vegetable).   And a pork chop can  give you  100% of your recommended daily allowance of  vegetable  products.

Q: Should  I reduce my  alcohol intake? 

A:  No,  not at all.  Wine is made from  fruit.  Brandy is  distilled wine,  that means they take the water out of  the fruity bit so you  get even more of the goodness that  way.   Beer is also made out  of grain.  Bottoms   up!

Q: How  can I calculate my body/fat   ratio?

A: Well,  if you have a body and you have  fat, your ratio is one  to one.  If you have two bodies, your  ratio is two to  one, etc.

Q: What  are some of  the advantages of participating in a regular  exercise  program?

A: Can’t  think of a single one, sorry.  My  philosophy is: No  Pain…Good!
Q:  Aren’t  fried  foods bad for you? 

A:  YOU’RE  NOT  LISTENING!!! ……  Foods are fried these days in  vegetable oil.  In fact,  they’re permeated in it.  How could  getting more  vegetables be bad for  you? 

Q:  Will  sit-ups  help prevent me from getting a little soft  around  the middle?

A: Definitely  not! When  you exercise a muscle, it gets bigger. You  should only be  doing sit-ups if you want a bigger   stomach. 

Q:  Is   chocolate bad for me? 

A:  Are   you crazy? HELLO   Cocoa  beans ! Another vegetable!!! It’s the best feel-good   food around!

Q:  Is   swimming good for your figure? 

A:  If   swimming is good for  your figure,   explain whales to  me.

Q:  Is getting   in-shape important for my   lifestyle? 

A:  Hey!  ‘Round’ is  a shape! 

‘Life should  NOT  be a journey to the grave with the intention of  arriving  safely in an attractive and well preserved  body, but rather  to skid in sideways – Chardonnay in one  hand – chocolate in  the other – body thoroughly used up,  totally worn out and  screaming ‘WOO  HOO, What a  Ride’ 


For  those of you who watch what you eat, here’s the final  word on nutrition and health. It’s a relief to know the  truth after all those conflicting nutritional  studies. 

1. The Japanese eat  very little fat and suffer  fewer heart attacks than  Americans.

2. The Mexicans  eat a lot of  fat and suffer fewer heart attacks than  Americans..

3. The Chinese  drink very little  red wine and  suffer fewer heart attacks than  Americans.

4. The  Italians drink a lot of red  wine and suffer fewer heart attacks than  Americans. 

5. The Germans  drink a lot of beers and eat lots of  sausages and fats  and suffer fewer heart attacks than   Americans.


Eat  and drink what you like.
Speaking  English is apparently what kills  you.