Sunny Health

With Christmas just round the corner, this begets the question – Turkey or chicken for the dining table?

Traditionally, Turkey is present as the main course of Christmas dinners in many countries and cultures. However, chicken has become a popular alternative to the turkey, notably in Singapore, where supermarket catalogues may offer one Turkey set meal but several options for chicken. Apart from the fact that we Asians are more accustomed to chicken, chicken meat is more tender than Turkey meat.

In terms of taste and texture, both types of poultry may have their own fans, but which is less unhealthy? Chicken and turkey, despite being more unhealthy than their vegetarian counterparts, actually have lots of health merits if prepared via healthy means i.e. boiling, steaming, and roasting.

Turkey meat is a lean type of meat. After removing the skin, it contains only 1 gram of fat per 30g of meat. It is a good source of vitamin B, B1, B6, zinc and potassium. It also has a lot of health benefits, as detailed by NatureLivings.com

- Protects against cancer formation
- Provides energy and regulates the body's blood sugar
- Helps maintain cardiovascular health
- Effective in stimulating metabolismuli and function of thyroid hormone
- Stimulates the body's immune system and provide antioxidants
- Helps lower blood cholesterol and increase bad cholesterol good
- Helps to stimulate energy production, mood, increase testosterone levels and regulates blood pressure.

Chicken meat does not fare badly either. While it contains more fat and cholesterol than turkey, it is a rich source of protein, which important for growth and development of the body. It also contains vital vitamins and minerals, including vitamin B, B6, Selenium (preventing thyroid defects) and phosphorous.

Health benefits:
- Inhibits bone loss
- Promotes healthy growth and development of body
- Protects against cancer formation
- Promotes normal body metabolism and adequate thyroid function
- Stimulates the body's immune system and provide antioxidants
- Maintains healthy teeth and bones
- Ensures healthy functioning of kidneys, liver and central nervous system

Both have some rather similar benefits! The slight differences would mean more to those with chronic diseases.

As stated earlier, chicken has higher calories and fat content than turkey. A serving of turkey breast contains about 1/5 of the total fat in an equivalent portion of chicken breast. Turkey contains less saturated fat. Saturated fat is the main culprit of clogged arteries, which increases the risk of stroke and heart disease. For both chicken and turkey, it is ideal to remove the skin before consumption, regardless of preparatory method, as the skin contains a lot of saturated fat.

If you've tasted turkey, you'll realise that it is quite salty compared to chicken. Indeed, it has quite a high sodium content. For those on a sodium (salt) restricted diet, chicken is the healthier choice as it contains just 1/10 of the sodium that turkey.

Both types of poultry are high in protein, but chicken would be more ideal for the young ones as it contains twice the amount of protein per equivalent portion of turkey.

Turkey appears the less-fattening and thus healthier choice over all, but that doesn't make it a tonic, nor should you avoid chicken like plague. You can still feast on what you like during the holiday season, but eating in moderation is the key. Opt for smaller portions if available instead of an entire bird if there are just a few of you eating. Share with your neighbours instead of forcing yourself to finish it up. Supplement your main course with salads, fruits and soups instead of ham, sausages and more meat. Don’t forget to exercise too, even when you’re on holiday!

Sources:
http://www.naturelivings.com/2012/04/turkey-vs-chicken-nutritional-benefits.html
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/turkey-breast-vs-chicken-breast.html
http://kathrynvercillo.hubpages.com/hub/Turkey_vs_Chicken_Which_is_Healthier

When one prepares for overseas vacations, things like itinerary, what clothes to bring, shopping lists, accommodation and flights tend to come to mind. Health is one of the lowest priorities, although it is ever so important. But just think about it, when you fall ill, your holiday is effectively ruined. Furthermore, seeking medical help is far less convenient and possibly more expensive than it would cost back home. Even as you bask in the excitement of preparing for all the fun things you plan to do, don’t neglect your health!

Pack a basic first aid kit

There are a few staples that you should bring on each vacation trip.
- Diarrhoea pills such as Poh Chai pills. Diarrhea is a common problem for travellers due to our stomachs not being accustomed to the local food and water.
- Plasters, in case you get a scratch somewhere. These will be a godsend if your shoes are causing blisters and grazing your ankles.
- Eye drops
- Medicated oil such as feng you
- Antiseptic cream
- Pain-killers, for headaches and menstrual cramps.
- Fever-reducing medication such as Panadol
- Existing medical prescriptions, if you’re on any

Do not assume that you can find these at your travel destination. There may not be a pharmacy near your lodging area.

Be sure to pack sufficient medicine for existing medical conditions to last the whole trip. For other forms of medication, pack enough to last about three days. If your condition does not improve after self-medication, you would have to seek treatment at your holiday destination.

Know where to seek medical help

Note down the locations of the nearest hospitals and clinics to your lodging area, as well as their telephone numbers. If you have allergies, write them down and bring them with you, so that you can inform the doctors.

Obtain necessary vaccinations

Keep up with the news, read up on health risks associated with your destination, and get a jab if necessary before going. And we’re not just talking about flu jabs here. Some illnesses and epidemics from other countries can be fatal, such as malaria, rabies and typhoid fever. Many of these diseases are not restricted to developing or undeveloped countries. It is better to be safe than sorry.

This article has some useful information about travel vaccinations.

Buy medical insurance

When you purchase travel insurance, be sure that it provides medical or injury insurance coverage. Getting medical attention overseas can be expensive and difficult. Familiarise yourself with the terms of the policy and carry with you the relevant contacts of your insurance company in case you need to seek help.

Watch what you put in your mouth

Remember that you are no longer in Singapore, where it is safe to drink from the tap, where food poisoning is virtually a crime that lands its perpetrator with severe penalties possibly including a ban from the food and beverage industry.

Drink only from bottle water. If you wish to fill up your water bottle with tap water, make sure you boil it properly.

To reduce the risk of diarrhea and other food-bourne diseases, consume only food that is well cooked, hot or freshly peeled.

Take extra precautions if you have existing medical conditions

Consult your doctor for advice and go for a check-up if you have serious medical condition. Keep your medication in your carry-on luggage, and not in your check-in luggage, so that you have it with you at all times.

Carry with you copies of your health records, or some form of identification card or tag that states your medical problems and allergies. Should you require medical assistance at your travel destination, this information will be crucial to your doctor.

Register yourself with the Ministry of Foreign Affairs

The MFA eRegister system is a free service that allows Singaporeans overseas to record important information about their itinerary abroad. The information is accessible to the Ministry, who would be able to contact the traveller in times of emergencies, including illness and epidemics, to get in touch and even provide assistance.

Stay safe and healthy, so that you may enjoy your holiday to your heart's content!

December is here and along with it comes the festive spirit. Whether you like parties, you’ll probably be invited to some, from reunion feasts to company year-end dinners. At such celebrations, alcoholic drinks tend to be a beverage of choice, especially red wine which is virtually a social norm at gatherings and an accompaniment to fine food. That doesn’t mean that everyone should drink it frequently though, especially when you’re already burdened with heavy food and late nights during the festive season. Red wine does have health benefits, which fans of the beverage are proud to declare, but they seem to have forgotten that it is but an alcohol.

What’s good about red wine? 

Red grape skins contain resveratrol, which has several benefits, including preventing fat accumulation, reducing insulin resistance and in turn the risk of diabetes, preventing blood clotting and plaque formation in arteries, and improving vascular function. This makes blood flow easier and keeps the heart pumping. The French Paradox strengthens this belief that red wine is good for the heart. The observation that the French experience low frequencies of coronary heart diseases despite a high-saturated fat diet. This has led to the speculation that red wine, practically a staple in French culinary culture, has contributed to the health of their hearts somewhat.

Resveratrol also inhibits some enzymes, destroying cancer cells, and preventing the development of blood vessels that feed a tumour. This means that resveratrols can reduce cancer risk.

What’s bad about red wine?  

Now, why don’t I say red wine reduces cancer risk? That’s because red wine contains alcohol, and alcohol is a carcinogen that increases risk of contracting any sort of cancer. The carcinogenic effect pretty much erases the good work of resveratrol.

Frequent, excessive drinking also negates the heart-healing properties of red wine, and increases the risk of stroke and damage to the heart muscle. Alcohol consumption raises triglyceride levels, which is associated with heart disease and diabetes.

Red wine also contains empty calories, or calories that lack nutrients, and lead to weight gain. One five-ounce glass of red wine is about 125 calories. Imagine how badly your body would take this after a night of drinking, especially when this does not include the party food.

Like all alcoholic beverages, excessive drinking can cause damage to vital organs such as the liver, weaken the immune system, impairs judgment (don’t drive when you drink red wine!), and lead to addiction and all its associated health and social problems. It is also dangerous to a developing fetus, so red wine should be off-limits during pregnancy.

An occasional toast for social events is all right, but do not drink it nightly as I’ve heard some people do because they mistook red wine for tonic. You can drink to good health, but not drink for your health. In fact, drinking to good health is the real paradox.