Looking and feeling good

Sup kambing (Mutton soup)

Roti canai (Prata bread)

Bak kut teh (Pork ribs soup)

 "SUP kambing (mutton soup), roti canai (prata bread) and bak kut teh (pork ribs soup). Are these your favourite foods?” Everyone nodded. The question that followed was cause for concern. 
 
“Do you know how much fat such food contains?”   

We were all silent. “Where do you think the food goes to?” the speaker continued. We shook our heads. “Here’s a simple test. Pinch your arm or tummy like this,” he demonstrated. Shrieks of laughter filled the room as individuals “discovered” their hidden flab.   

 “That’s accumulated fat!” declared the speaker at a talk on “Looking good, feeling good”.  
 

Dr Teoh: "Pinch your tummy like this"

Organized by the Universiti Malaya Agricultural Graduates’ Alumni (UMAGA), the talk was held at Rumah Universiti, Universiti Malaya, Petaling Jaya, Selangor. UMAGA, which was recently revived, intends to be an active alumnus that makes significant contributions to the country.   

Umagans listening attentively 

In the audience were 36 “Umagans” (some with spouses) and most were seniors. Umagans have been working in different parts of Malaysia in agriculture-related professions and many are now retired. That Saturday was a good opportunity for them to get together and at the same time listen to a professional’s advice on health and fitness, a subject very dear to a senior’s heart – and stomach!   

Umagans: all ears on what they put in their stomach

The distinguished speaker Associate Professor Dr Teoh Heng Teong, Director of Sports Centre, Universiti Malaya, had a physique that belied his age of 60. His talk, spiced with humour and sound advice, had us all in stitches.   

I particularly enjoyed the phrase Dr Teoh used about our physique being “charming but alarming”, meaning that we may look charming on the outside but what was inside our body could be alarming! The alarm bells may ring because of high cholesterol, high blood pressure or high sugar level – definitely not music to our ears.  

Health is important to all of us. When we are ill, our children and loved ones will also be affected. The onus is on us to keep healthy. “Your body belongs to you. If you don’t look after it, who will?” questioned Dr Teoh. “Furthermore, when you are sick, you are the one who suffers!” Dr Teoh’s words struck a chord in many of us. Yes, prevention is certainly better than cure.  

How then can we keep healthy? Undeniably, it is through lifestyle, food and exercise. “Eat intelligently”, advised Dr Teoh. This means avoiding excessive oil intake – grilled chicken is a healthier alternative to fried chicken.   


Besides health tips, Dr Teoh regaled us with his enthralling egg diet. His personal bodybuilding requires a high protein diet, so he eats 15 eggs a day – not all at the same time though! He takes five each for breakfast, lunch and dinner. He savours all the egg white, eats two egg yolks, feeds three to his goldfish (to maintain their shiny scales), and buries the rest in the garden as organic fertilizers. Can you stomach all this?  

Seniors who exercised regularly asked about diets after a workout. Dr Teoh advised: “If you feel hungry after an exercise, you should have a high-fibre diet but if you do not feel like eating after your exercise, you should go for a high carbohydrate diet.”  

What about food supplements? Dr Teoh pointed out that we should be wary of not only the advantages of taking vitamins but also the disadvantages, as not all vitamins are good for everyone. He gets his vitamins from natural sources like fresh fruits and vegetables.  

Dr Teoh feels that many people do not place enough emphasis on exercising. He jogs every morning and works out at the gym regularly. “People who are working are tired but not retired. Seniors are retired but not tired!” joked Dr Teoh.   

However, if you have just retired, do not rush straight into exercising. First go for a medical check up. Start slow, and gradually build up your stamina. “Know your limits and do not stress yourself by excessive exercising,” he counselled, giving an example of how some retirees passed away (died) from cardiac arrest while they were trying to catch up with veterans exercising regularly.
   

Exercise demonstration

Dr Teoh: "This is how you bend your knees"

When Dr Teoh demonstrated some simple exercises for the knees, tummy, thigh and buttocks (which he likened to “soft tofu”), many got up to get a closer look. The exercises looked easy – will we remember to try them at home?   

His concluding remark was: “Smile often for it takes fewer muscles to smile than to frown.” And why not? A smile generates warmth, friendliness and good feelings.   

Dr Teoh receiving a souvenir from the President of UMAGA

 After the talk, Umagans mingled and chatted with each other over tea and snacks. Many were selective in their choices of snacks – could be a positive result from the talk!  

The information session has given me food for thought. I am now conscious of eating intelligently and not exercising excessively.  

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This article was published in the Star (Malaysian newspaper) on April 10, 2006. Photos are added here.