Features
Health Matters: THE FAT TRAP
(This is an extract from my book ‘Basic Health Knowledge’. It is for information only. In case of illness please consult a qualified medical doctor)
Many people, over time, slowly but knowingly walk into the trap of becoming overweight. Eventually, they are shocked when they come to realise that whatever they try, there is no way out of their grossly over inflated, clumsy body, no matter how hard they diet. They try advertised diets and quick fixes, but after much cash spent, all to no avail. They are in the FAT TRAP. They yearn to return to youthful slimness and agility. Eventually, doctors warn of the dangers of being overweight: dizziness, blood pressure, heart attacks, insulin resistance. They must lose weight, but how?
Multiplying their problem tenfold is the fact that they are addicted to sugar and carbohydrates. Sugar addiction is a powerful addiction. They crave the very same sugar and carbs that plunged them into the problem of obesity in the first place. They are well and truly hooked. They have eaten themselves into a dark place and no-one ever warned them of the dangers of this one-way trip!
It seems a fact: putting on the calories is far, far easier than getting them off again – or of even getting the smallest of weight loss.
However, despite this gloomy outlook, there is a ray of hope. American health experts have recognised this difficulty as a problem and have investigated the human body. They have searched for methods and means of how to actually, effectively lose weight.
GOOD NEWS! They have found ways for fat people to lose weight – but the person must have a will and determination of iron in order to succeed!
9.0 HOW TO SUCCESSFULLY BURN OFF FAT
9.1 How to Burn Off Fat – Dr Eric Berg Explains
(A Film Clip on YouTube)
The most important hormone in this weight/fat control process is insulin. When trying to lose weight it is necessary to keep insulin production at an absolute minimum to allow the other hormones to do their work. That means a strict control over what you eat in order to keep insulin production low.
We have several hormones which affect fat burning. To encourage fat burning off the body we need to increase the activity of some hormones and decrease the activity of others.
Insulin is made in the pancreas. Insulin does many things in the human body but one of its main functions is to store fat. To burn off fat insulin needs to be kept low.
Dr Berg quotes from a book “Medical Physiology.” He reads out: “In the absence of insulin, all the effects of insulin systematically storing fat are reversed.” This, in effect is saying that with little or no insulin being generated, fat in the body can be burned off. Conversely, you cannot burn off fat if your insulin is raised. Dr Berg then adds that raised insulin levels also prevents the other, helpful, hormones to do their job.
Dr Berg gives two examples of how raised insulin levels negates or destroys all previous good work:
a) If you go to a gymnasium and eat sweet energy food bar, you cannot lose weight.
b) If you go for a work out but drink a sports drink loaded with glucose you simply nullify all your good efforts in the workout.
Therefore, all it takes to block a lot of good weight loss work is to eat a little carbohydrate. He suggests that if you eat bread, it may take 24 hours for the fat burning process to re-start.
In fact, to lose fat, a person has to understand how insulin works and then be determined and fully committed to the process of fat burning.
Eating anything raises insulin, but eating carbohydrates raises insulin production high. Sugar, starch, (bread, biscuits, pastry, cake and sugary drinks) and fibre are all carbohydrates. Fibre is the only one of these that does not trigger insulin production. Fibre is in cabbages and salads. He suggests that 50 grams or even just 20 grams fibre a day is the preferred amount during a weight-loss regime.
He says that not only eating carbs but eating in general should be much reduced. He talks of people doing intermittent (occasional) fasting for a few hours.
He warns against oils made from seeds and used in cooking oils. These oils are highly processed, with additives for stopping fungus, for longer shelf life etc.: good for business but harmful for us. Several other food specialists also warn us against these industrial heavily processed vegetable seed oils. There seems to be a general agreement that they cause inflammation, cellular damage and promote obesity in us.
Concerning oils in our food: some doctors say that there is only one oil that is good for us – Omega 3 oils from fish. But note that eating animal fat is good food. Oils and fats from animals are called Omega 6 oils. They are good for us in moderate quantities but can bring obesity. Real butter is thought to be generally beneficial, containing vitamin D and other good things, etc.
9.2 Ketones and Ketosis
Ketone is a molecule. Ketones are a by-product of the body burning fat. Our human bodies were designed to burn ketones. Ideally, we should switch from burning sugar and carbohydrates to burning fat as this does not raise insulin levels.
When we switch, the body has to create new machinery to run on fat. This change can take just a few days or up to six weeks depending on how long your body has been burning sugar and carbohydrates! Old habits die hard!!
Dr Mindy Pelz, in her film clip: “Six signs you are in Ketosis” gives a list of six effects:
(1) Loss of hunger, (2) Mental clarity (Sharp and focussed thinking) (3) Feeling energetic (from burning ketones in a fasting lifestyle) (4) feelings of happiness. (Ketones activate the serotonin system and raises dopamine levels.) (5) The Ketogenic state is of calm focus. (6) Improved all round performance.
PREPARATION FOR DIETING: FIRST, THE PRELIMINARIES
Dr Eric Berg has published a film clip entitled: “How to start the Ketogenic Diet Correctly”. This film describes the mechanism of switching from using sugar and carbohydrate energy, to one of using ketone molecule energy. (= fat burning) Eating animal fat does not raise insulin levels.
Of course, while preparing to diet it is important to avoid eating sweet and sugary things, and carbohydrates. He warns against snacking in-between meals, and so, do not eat unless you are hungry – because eating stimulates hunger.
After about ten or twelve hours your body will start to make ketones.
SLIMMING – THE FAT-BURNING SYSTEM
Dr Berg suggests an eating time table: It is: to skip breakfast, to eat at noon and again at 6.00 pm. This gives a six hour fast and then an overnight fast of eighteen hours to the next morning. Other doctors support Dr Berg but say after some time we need to vary and lengthen the fasting periods.
Dr Georgia Ede says we all need to go into ketosis occasionally as this is when the body can do some house cleaning and disposing of unwanted rubbish that piles up if unattended to. See her clip: “The Keto Psychiatrist: What Keto is really doing to your body.”
9.3 Cortisol
This is made by the adrenal glands, especially when we are under stress. This directs fat to the lower belly as a survival mechanism. – it also nullifies the useful fat- burning hormones.
9.4 The Fat-Burning Hormones
The fat burning hormones are: testosterone, Growth Hormone (GH), IGF- 1 Hormone, glucagon and adrenaline hormone. Exercise by itself can only give us 15% of the sum total of those dietary methods mentioned above.
Features
Peace march and promise of reconciliation
The ongoing peace march by a group of international Buddhist monks has captured the sentiment of Sri Lankans in a manner that few public events have done in recent times. It is led by the Vietnamese monk Venerable Thich Pannakara who is associated with a mindfulness movement that has roots in Vietnamese Buddhist practice and actively promoted among diaspora communities in the United States. The peace march by the monks, accompanied by their mascot, the dog Aloka, has generated affection and goodwill within the Buddhist and larger community. It follows earlier peace walks in the United States where monks carried a similar message of mindfulness and compassion across communities but without any government or even media patronage as in Sri Lanka.
This initiative has the potential to unfold into an effort to nurture a culture of peace in Sri Lanka. Such a culture is necessary if the country as the country prepares to move beyond its history of conflict towards a more longlasting reconciliation and a political solution to its ethnic and religious divisions. The government’s support for the peace march can be seen as part of a broader attempt to shape such a culture. The Clean Sri Lanka programme, promoted by the government as a civic responsibility campaign focused on environmental cleanliness, ethical conduct and social discipline, provides a useful framework within which such initiatives can be situated. Its emphasis on collective responsibility and shared public space makes it sit well with the values that peacebuilding requires.
government’s previous plan to promote a culture of peace was on the occasion of “Sri Lanka Day” celebrations which were scheduled to take place on December 12-14 last year but was disrupted by Cyclone Ditwah. The Sri Lanka Day celebrations were to include those talented individuals from each and every community at the district level who had excelled in some field or the other, such as science, business or arts and culture and selected by the District Secretariats in each of the 25 districts. They were to gather in Colombo to engage in cultural performances and community-focused exhibitions. The government’s intention was to build up a discourse around the ideas of unity in diversity as a precursor to addressing the more contentious topics of human rights violations during the war period, and issues of accountability and reparations for wrongs suffered during that dark period.
Positive Response
The invitation to the international monks appears to have emerged from within Buddhist religious networks in Sri Lanka that have long maintained links with the larger international Buddhist community. The strong support extended by leading temples and clergy within the country, including the Buddhists Mahanayakes indicates that this was not an isolated effort but one that resonated with the mainstream Buddhist establishment. Indeed, the involvement of senior Buddhist leaders has been particularly noteworthy. A Joint Declaration for Peace in the world, drawing on Sri Lanka’s own experience, and by the Mahanayakes of all Buddhist Chapters took place in the context of the ongoing peace march at the Gangaramaya Temple in Colombo, with participation from the diplomatic community. The declaration, calling for compassion, dialogue and sustainable peace, reflects an effort by religious leadership to assert a moral voice in favour of coexistence.
The popular response to the peace march has also been striking. Large numbers of people have been gathering along the route, offering flowers, water and support to the monks. Schoolchildren have been lining the roads, and communities from different religious backgrounds extend hospitality. On the way, the monks were hosted by both a Hindu temple and a mosque, where food and refreshments were provided. These acts, though simple, carry a message about the possibility of harmony among Sri Lanka’s diverse communities. It helps to counter the perception that the Buddhist community in Sri Lanka is inherently nationalist and resistant to minority concerns that was shaped during the decades of war and reinforced by political mobilisation that too often exploited ethnic identity.
By way of contrast, the peace march offers a different image. It shows a readiness among ordinary people to embrace values of compassion and coexistence that are deeply embedded in Buddhist teaching. The Metta Sutta, one of the most well-known discourses in Buddhism, calls for boundless goodwill towards all beings. It states that one should cultivate a mind that is “boundless towards all beings, free from hatred and ill will.” This emphasis on universal compassion provides a moral foundation for peace that extends beyond national or ethnic boundaries. The monks themselves emphasised this point repeatedly during the walk. Venerable Thich Pannakara reminded those who gathered that while acts of generosity are commendable, mindfulness in everyday life is even more important. He warned that as people become unmindful, they are more prone to react with anger and hatred, thereby contributing to conflict.
More Initiatives
The presence of political leaders at key moments of the march has emphasised the significance that the government attaches to the event. Prime Minister Harini Amarasuriya paid her respects to the peace march monks in Kandy, while President Anura Kumara Dissanayake is expected to do so at the conclusion of the march in Colombo. Such gestures signal an alignment between political authority and moral aspiration, even if the translation of that aspiration into policy remains a work in progress. At the same time, the peace march has not been without its shortcomings. The walk did not engage with the Northern and Eastern parts of the country, regions that were most affected by the war and where the need for reconciliation is most acute. A more inclusive geographic reach would have strengthened the symbolic impact of the initiative.
In addition, the positive impact of the peace march could have been increased if more effort had been taken to coordinate better with other civic and religious groups and include them in the event. Many civil society and religious harmony groups who would have liked to participate in the peace march found themselves unable to do so. There was no place in the programme for them to join. Even government institutions tasked with promoting social cohesion and reconciliation found themselves outside the loop. The Clean Sri Lanka Task Force that organised the peace march may have felt that involving other groups would have made it more complicated to organise the events which have proceeded without problems.
The hope is that the positive energy and goodwill generated by this peace march will not dissipate but will instead inspire further initiatives with the requisite coordination and leadership. The march has generated public discussion, drawn attention to the values of mindfulness and compassion, and created a space in which people can imagine a different future. It has been a special initiative among the many that are needed to build a culture of peace. A culture of peace cannot be imposed from above nor can it emerge overnight. It needs to be nurtured through multiple efforts across society, including education, religious engagement, civic initiatives and political reform. It is within such a culture that the more difficult questions of power sharing, justice and reconciliation can be addressed in a constructive manner.
by Jehan Perera
Features
Regional Universities
The countryside and peripheral regions have been neglected in the national imagination for many decades. This has also been the case with regional universities which were seen as mere appendages to the university system, and sometimes created to appease political constituencies in the regions. The exclusion of the rural world and the institutions in those regions was not accidental nor inevitable, but the consequence of conscious policies promoted under an extractive and exploitative global order. Neoliberalism globalisation, initiated in the late 1970s with far-reaching policies of free trade and free flow of capital, or the “open economy,” as we call it in Sri Lanka, is now dying. The United States and the Western countries that promoted neoliberalism, as a class project of finance capital to address the falling profits during the long economic downturn in the 1970s, are themselves reversing their policies and are at loggerheads with each other. However, those economic processes will continue to have national consequences into the future.
At the heart of such policies is the neoliberal city, which has become the centre of the economy with expanding financial businesses and a real estate boom. Such financialised cities also had their impact on universities, in lower income countries, where commercialised education with high fees, rising student debt, research for businesses and transnational educational linkages with branch campuses of Western universities, have become a reality.
In the case of Sri Lanka, while neoliberal policies began with the IMF and World Bank Structural Adjustment Programmes, in the late 1970s, the long civil war forestalled the accelerated growth of the neoliberal city. I have argued, over the last decade and a half, that it is with the end of the civil war, in 2009, coinciding with the global financial crisis, that a second wave of neoliberalism in Sri Lanka led to global finance capital being absorbed in infrastructure and real estate in Colombo. The transformation of Colombo into a neoliberal city was overseen by Gotabaya Rajapaksa as Defence Secretary with even the Urban Development Authority brought under the security establishment. While Colombo was drastically changing with a skyline of new buildings and shiny luxury vehicles drawing on massive external debt, there were also moves to promote private higher education institutions. The Board of Investment (BOI) registered many hundred so-called higher education institutions; these were not regulated and many mushroomed like supermarkets and disappeared in no time when they incurred losses.
In contrast to these so-called private higher education institutions that proliferated in and around Colombo, Sri Lanka, drawing on its free education system, has, over the last many decades, also created a number of state universities in peripheral regions. However, these regional universities lack adequate funding and a clear vision and purpose. The current conjuncture with the neoliberal global order unravelling, and the immediate global crisis in energy and transport are grim reminders of the importance of local economies and self-sufficiency. In this column I consider the role of our regional universities and their relationship to the communities within which they are embedded.
Regional context
The necessity and the advantage of robust public services is their reach into peripheral regions and marginalised communities. This is true of public transport, as it is with public hospitals. Private buses will always avoid isolated rural routes as their margins only increase on the busy routes between cities and towns. And private hospitals and clinics flock to the cities to extract from desperate patients, including by unscrupulous doctors who divert patients in public hospitals to be served in the private health facilities they moonlight. Similarly, it is affluent cities and towns that are the attraction for private educational institutions.
Public institutions, including universities, can only ensure their public role if they are adequately funded. Over the last decade and a half, with falling allocations for education, our state universities have been pushed into initiating fee levying courses, both at the post-graduate level and also for undergraduate international students. These programmes are seen as avenues to decrease the dependence of universities on budgetary support. However, the reality is that it is only universities in Colombo that can draw in students capable of paying such high fees. Furthermore, such fee levying courses end up pushing academics into overwork including by offering additional income.
Therefore, allocations for underfunded regional universities need to be steadily increased. Housing facilities and other services for academics working in rural districts would ensure their continued presence and greater engagement with the local communities. Increased time away from teaching and research funding earmarked for community engagement will provide clear direction for academics. Indeed, such funding with a clear vision and role for regional universities can provide considerable social returns. In a time when repeated crises are affecting our society, agricultural production to bolster our food system as well as rural income streams and employment are major issues. Here, regional universities have an important role today in developing social and economic alternatives.
Reimagining development
In recent months, there have been interesting initiatives in the Northern Province, where the Universities of Jaffna and Vavuniya have been engaging state institutions on issues of development. In an initiative to bring different actors together, high level meetings have been convened between the staff of the Agriculture Faculty and officials of the Provincial Agriculture Ministry to figure out solutions for long pending agricultural problems. Similar meetings have also been organised between provincial authorities and the Faculties of Technology and Engineering in Kilinochchi. These initiatives have led to academics engaging communities and co-operatives on their development needs, particularly in formulating new development initiatives and activating idle projects and assets in the region. Such engagement provides opportunities for academics to share their knowledge and skills while learn from communities about challenges that lead to new problems for research.
One of the most rewarding engagements I have been part of is an internship programme for the Technology Faculty of the University of Jaffna, where four batches of final year students, from food technology, green farming and automobile specialities, have been placed for six months within the co-operative movement through the Northern Co-operative Development Bank. This initiative has created a strong relationship between the Technology Faculty and the co-operative movement, with a number of former students now working fulltime in co-operative ventures. They are at the centre of developing solutions for rural co-operatives, including activating idle factories and ensuring quality and standards for their products.
I refer to these concrete initiatives because universities’ role in research and development in Sri Lanka, as in most other countries, are often narrowly conceived to be engagement with private businesses. However, for rural regions, the challenge, even with technological development, is the generation of appropriate technologies that can serve communities.
In Sri Lanka, we have for long emulated the major Western universities and in the process lost sight of the needs of our own youth and communities. Rethinking the development of our universities may have to begin with an understanding of the real challenges and context of our people. Our universities and their academics, if provided with a progressive vision and adequate resources and time to engage their communities, have the potential to address the many economic and social challenges that the next decade of global turmoil is bound to create.
Ahilan Kadirgamar is a political economist and Senior Lecturer, University of Jaffna.
(Kuppi is a politics and pedagogy happening on the margins of the lecture hall that parodies, subverts, and simultaneously reaffirms social hierarchies)
by Ahilan Kadirgamar
Features
‘Disco Lady’ hitmaker now doing it for Climate Change
The name Alston Koch is generally associated with the hit song ‘Disco Lady.’ Yes, he has had several other top-notch songs to his credit but how many music lovers are aware that Alston is one of the few Asian-born entertainers using music for climate advocacy, since 2008.
He is back in the ‘climate change’ scene, with SUNx Malta, to celebrate Earth Day 2026, with the release of ‘A Symphony for Change’ – a vibrant Dodo4Kids video by Alston.
The inspiring musical video highlights ocean conservation and empowers children as future climate champions, honouring Maurice Strong’s legacy through education, creativity, and global collaboration for a sustainable planet.
The four-minute animated musical, composed and performed by platinum award-winning artiste Alston Koch, brings to life a resurrected Dodo, guiding children on a mission to clean up marine environments.
With a catchy melody and an uplifting message, the video blends entertainment with education—making climate awareness accessible and engaging for the next generation.
SUNx Malta is a Climate Friendly Travel system, focused on transforming the global tourism sector that is low-carbon, SDG-linked, and nature-positive.
Professor Geoffrey Lipman, President of SUNx Malta, described the project as a joyful collaboration with purpose:
“It’s always a pleasure to produce music with Alston for the good of our planet. And this time, to incorporate our Dodo4Kids in the video urging the next generation of young climate champions to help save our seas.”
For Alston, now based in Australia, the collaboration continues a long-standing journey of climate-focused creativity:
Says Alston: “I have been working on climate songs since the first release, in 2009, of the video ‘Act Now.’ Since then, I’ve performed at major global events—from Bali to Glasgow. I wrote this song because the climate horizon is darkening, and our kids and grandkids are our best hope for a brighter future.”
Alston’s very first climate song is ‘Can We Take This Climate Change,’ released in 2008.
It was written by Alston for the World Trade Organisation presentation, in London, and presented at ‘Live the Deal Climate Change’ conference in Copenhagen.
The Sri Lankan-born singer was goodwill ambassador for the campaign, and the then UK Minister Barbara Follett called it a “gift in song to the world suffering due to climate change.”
Alston said he wrote it after noticing butterflies, birds, and fruit trees disappearing from his childhood days.
In 2017, his creation ‘Make a Change’ was released in connection with World Tourism Day 2017.
Alston Koch’s work on climate advocacy is pretty inspiring, especially as climate change is now creating horrifying problems worldwide, and in Sri Lanka, too.
Alston also indicated to us that he has plans to visit Sri Lanka, sometime this year, and, maybe, even plan out a date for an Alston Koch special … a concert, no doubt.
Can’t wait for it!
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