We know that knowledge in diet and nutrition assists us to make sound decision when choosing our meal however at times what is presented can also be a factor.
When there is just too much food around, which predominantly are from fat and sugar, it's a situation called hypercaloriesm.
When you go to a place which is under the influence of hypercaloriesm, chances are you will tend to over consume your calories, consume foods that are deep fried which have large amount of saturated and trans fatty acid. It also probably has got foods that are high in sugar.
Places that maybe in this category are fast food restaurants, cafes and areas that don't serve healthy meals.
So, say No to hypercaloriesm:))
Sunday, 29 January 2012
Saturday, 28 January 2012
HUKM follows healthy guidelines from KKM
Recently I went for a workshop at Hospital Universiti Kebangsaan Malaysia, which is located in Bandar Tun Razak, Cheras.
Like any other workshop, break times are important cause that's when many would meet their gastrointestinal needs. So as I went to get a hot cup of coffee I stopped and decided not to cause of past bad experiences of drinks that were too sweet. However there was no other choice available so I decided to just take half a cup.
As I took a sip to taste it, to my surprise it was less in sugar. I don't know about the rest of the participants however for me it was fantastic.
I was so glad it was less in sugar that I decided to add another half cup to meet my requirement of having 1 cup of coffee for my break.
This is definitely a great move.
Well done HUKM:)
Get Moving!
Like any other workshop, break times are important cause that's when many would meet their gastrointestinal needs. So as I went to get a hot cup of coffee I stopped and decided not to cause of past bad experiences of drinks that were too sweet. However there was no other choice available so I decided to just take half a cup.
As I took a sip to taste it, to my surprise it was less in sugar. I don't know about the rest of the participants however for me it was fantastic.
I was so glad it was less in sugar that I decided to add another half cup to meet my requirement of having 1 cup of coffee for my break.
This is definitely a great move.
Well done HUKM:)
Get Moving!
Wednesday, 25 January 2012
Roti canai + teh tarik after exercise
I notice very often that many reward their exercise with roti canai and teh tarik. There is a sense of joy and fulfillment which comes along with the satisfaction of working out and having something nice for a meal.
So, is there anything that might be wrong with this? Firstly, there is also another side to this. If your weight, cholesterol and fat levels are fine, therefore this habit will not harm you. If your results are not, then something is just not right.
What could possibly be wrong with this habit??? Well what we don't realize is that the absorption rate of the stomach and intestines are significantly higher after a workout. It means whatever you eat, alot of the nutrients will be absorbed compared to other times like breakfast, lunch or at dinner. So, when we eat something which is higher in fat or sugar, more if it will be absorbed and stored in our body. When more sugar and fat is absorbed, more will be stored. When more is stored, more work to remove it.
If you are on a plan to lose weight, you will realize your progress seem to be slowing down and that's a nightmare actually.
Well, I think this is only the beginning cause i've seen people ordering up to 2 roti canai at times. God bless them!
So going back to the question, is there something wrong with this habit? Well, you know the answer.
Get Moving!
Image from: http://farm4.static.flickr.com/3096/3925595546_cf4b8928ef.jpg
So, is there anything that might be wrong with this? Firstly, there is also another side to this. If your weight, cholesterol and fat levels are fine, therefore this habit will not harm you. If your results are not, then something is just not right.
What could possibly be wrong with this habit??? Well what we don't realize is that the absorption rate of the stomach and intestines are significantly higher after a workout. It means whatever you eat, alot of the nutrients will be absorbed compared to other times like breakfast, lunch or at dinner. So, when we eat something which is higher in fat or sugar, more if it will be absorbed and stored in our body. When more sugar and fat is absorbed, more will be stored. When more is stored, more work to remove it.
If you are on a plan to lose weight, you will realize your progress seem to be slowing down and that's a nightmare actually.
Well, I think this is only the beginning cause i've seen people ordering up to 2 roti canai at times. God bless them!
So going back to the question, is there something wrong with this habit? Well, you know the answer.
Get Moving!
Image from: http://farm4.static.flickr.com/3096/3925595546_cf4b8928ef.jpg
Sunday, 15 January 2012
You are where you eat.
Where do you go for breakfast, lunch or dinner? Is it at the nearest mamak stall or at the fast food restaurant? Did it occurred to you that where you eat actually effects your health, well being and your weight.
The quality of your health is dependent on the quality of the food, that is how much nutrient it contains. The quality of the food is dependent on the quality of the place. So, where you eat will eventually effect your health, fitness & especially your weight.
Studies have shown that eating out itself adds on the calories, what more eating out at places with unhealthy choices.
Well, the reason for this is found to be due to the lack of awareness to creatively modify or mix & match the choices that is presented.
So, the next time you make a choice of the place you going to have your meal, know that it will eventually effect you.
The quality of your health is dependent on the quality of the food, that is how much nutrient it contains. The quality of the food is dependent on the quality of the place. So, where you eat will eventually effect your health, fitness & especially your weight.
Studies have shown that eating out itself adds on the calories, what more eating out at places with unhealthy choices.
Well, the reason for this is found to be due to the lack of awareness to creatively modify or mix & match the choices that is presented.
So, the next time you make a choice of the place you going to have your meal, know that it will eventually effect you.
Thursday, 12 January 2012
No to exercise
From my experience conducting weight management classes, I've come across individuals who just refuse to exercise. They look like they just hate exercise.
I wonder why do they feel that way? Probably they had some bad experience? But then how bad could exercise be? Well of course you have to do something while exercising and we just can't expect to just sit down and the weight will automatically shed away.
Here are probably some of the reasons why someone would say no to exercise:
1. Instant gratification-impatient and expecting to see results immediately,
2. Difference in priority-prefer to do something else than exercise, to some it might extend to laziness,
3. Time management-just don't have the time or can't seem to find the time.
So, do you say no to exercise to?
I wonder why do they feel that way? Probably they had some bad experience? But then how bad could exercise be? Well of course you have to do something while exercising and we just can't expect to just sit down and the weight will automatically shed away.
Here are probably some of the reasons why someone would say no to exercise:
1. Instant gratification-impatient and expecting to see results immediately,
2. Difference in priority-prefer to do something else than exercise, to some it might extend to laziness,
3. Time management-just don't have the time or can't seem to find the time.
So, do you say no to exercise to?
Tuesday, 10 January 2012
Being Malaysian.
We love to eat. We love to build relationship. And we love to build relationship while eating.
To do so, many of us tend to eat late at night. Well, sometimes we don't have a choice, probably cause that's the only time we have.
I think to overcome this dilemma, one needs to ask themselves, what is their priority? Is health the priority? Or is eating at night or building relationship or sometimes could be rephrased as hanging out?
Your priority will govern your values, your values will govern your behavior and your behavior will govern the results you get in your life.
So, shall we meet up tomorrow night?
To do so, many of us tend to eat late at night. Well, sometimes we don't have a choice, probably cause that's the only time we have.
I think to overcome this dilemma, one needs to ask themselves, what is their priority? Is health the priority? Or is eating at night or building relationship or sometimes could be rephrased as hanging out?
Your priority will govern your values, your values will govern your behavior and your behavior will govern the results you get in your life.
So, shall we meet up tomorrow night?
Claims
I'm sure you have come across so many claims. E.g rub some cream and lose 1 inch from your waist instantly. Well my suggestion would be for you to do the following
1. Look for information
2. Ask the expert
3. Get a 2nd opinion.
Now, check out this claim. Warming up and cooling down will add extra years to your health.
Well, I'm not sure if it can add extra years to your health but I'm sure warming up and cooling down will prevent you from having injuries by improving your flexibility. Increase in flexibility will give you better joint health.
Well, when the next time you come across a claim you know what to do.
1. Look for information
2. Ask the expert
3. Get a 2nd opinion.
Now, check out this claim. Warming up and cooling down will add extra years to your health.
Well, I'm not sure if it can add extra years to your health but I'm sure warming up and cooling down will prevent you from having injuries by improving your flexibility. Increase in flexibility will give you better joint health.
Well, when the next time you come across a claim you know what to do.
Monday, 9 January 2012
7 Habits that make you fat. Part 3.
Fat Habit #5: Taking Big Bites
Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.
Fat Habit #6: Not Eating Enough Fat
You don’t have to go whole hog on a low-carb diet to see results. Simply swapping a few hundred calories of carbs for a little fat may help you lose weight and reduce your blood-insulin levels, according to researchers from the University of Alabama at Birmingham. People in their study who consumed just 43 percent of their calories from carbohydrates felt fuller after 4 hours and maintained their blood-sugar levels longer than those who ate 55 percent carbs.
Carbs can cause blood-sugar levels to spike and then crash, leading to hunger and overeating, says study author Barbara Gower, Ph.D. Fat, on the other hand, keeps you satiated longer. Some easy swaps: butter instead of jam on toast; bacon instead of potatoes; low-fat milk instead of a sports drink.
Fat Habit #7: Not Getting the Best Guidance!
Signing up for e-mails (or tweets) that contain weight-loss advice can help you drop pounds, a new study reveals. When researchers from Canada sent diet and exercise advice to more than 1,000 working adults weekly, they discovered that the recipients boosted their physical activity and ate smarter. People who didn’t receive the reminders didn’t change. Lucky for you, we publish the best diet and fitness guidance every single day.
Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.
Fat Habit #6: Not Eating Enough Fat
You don’t have to go whole hog on a low-carb diet to see results. Simply swapping a few hundred calories of carbs for a little fat may help you lose weight and reduce your blood-insulin levels, according to researchers from the University of Alabama at Birmingham. People in their study who consumed just 43 percent of their calories from carbohydrates felt fuller after 4 hours and maintained their blood-sugar levels longer than those who ate 55 percent carbs.
Carbs can cause blood-sugar levels to spike and then crash, leading to hunger and overeating, says study author Barbara Gower, Ph.D. Fat, on the other hand, keeps you satiated longer. Some easy swaps: butter instead of jam on toast; bacon instead of potatoes; low-fat milk instead of a sports drink.
Fat Habit #7: Not Getting the Best Guidance!
Signing up for e-mails (or tweets) that contain weight-loss advice can help you drop pounds, a new study reveals. When researchers from Canada sent diet and exercise advice to more than 1,000 working adults weekly, they discovered that the recipients boosted their physical activity and ate smarter. People who didn’t receive the reminders didn’t change. Lucky for you, we publish the best diet and fitness guidance every single day.
7 Habits that make you fat. Part 2.
Fat Habit #3: Not Multitasking While Watching TV
We don't need to tell you that too much TV has been linked to weight gain. But here's what you may not realize: You can have your TV and watch it, too. Just do something else at the same time. Washing dishes burns 70 calories every 30 minutes. So does ironing. Here's another thing to keep in mind: Cutting TV time even a little helps you burn calories, say researchers at the University of Vermont. In their study, overweight participants who cut their viewing time in half (from an average of 5 hours to 2.5) burned an extra 119 calories a day. “Nearly anything you do—even reading—uses more energy than watching TV,” says study author Jennifer J. Otten, Ph.D.
Fat Habit #4: Drinking Soda
Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:
½ can = 26 percent increased risk of being overweight or obese
½ to 1 can = 30.4 percent increased risk
1 to 2 cans = 32.8 percent increased risk
More than 2 cans = 47.2 percent increased risk
That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”
To be continued..
We don't need to tell you that too much TV has been linked to weight gain. But here's what you may not realize: You can have your TV and watch it, too. Just do something else at the same time. Washing dishes burns 70 calories every 30 minutes. So does ironing. Here's another thing to keep in mind: Cutting TV time even a little helps you burn calories, say researchers at the University of Vermont. In their study, overweight participants who cut their viewing time in half (from an average of 5 hours to 2.5) burned an extra 119 calories a day. “Nearly anything you do—even reading—uses more energy than watching TV,” says study author Jennifer J. Otten, Ph.D.
Fat Habit #4: Drinking Soda
Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:
½ can = 26 percent increased risk of being overweight or obese
½ to 1 can = 30.4 percent increased risk
1 to 2 cans = 32.8 percent increased risk
More than 2 cans = 47.2 percent increased risk
That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”
To be continued..
Sunday, 8 January 2012
7 Habits that make you fat. Part 1.
We have come across 7 habits of highly effective people. Then we are informed about 7 habits of highly wellthy people. This time it's 7 habits that will make you fat.
Fat Habit #1: Putting the Serving Dishes on the Table
Researchers at Cornell University found that when people served themselves from the kitchen counter or the stove, they ate up to 35 percent less food than they did when the grub was on the kitchen or dining room table. When there’s distance between us and our food, the scientists theorize, we think harder about whether we’re really hungry for more.
Fat Habit #2: Getting Too Little (or Too Much) Sleep
A sleep schedule is vital to any weight-loss plan, say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group, people who slept 5 hours or less each night gained nearly 2½ times as much abdominal fat as those who logged 6 to 7 hours; also, those who slept 8 hours or longer added nearly twice as much belly fat as the 6- to 7-hour group.
People with sleep deficits tend to eat more (and use less energy) because they’re tired, says study coauthor Kristen Hairston, M.D., while those who sleep longer than 8 hours a night tend to be less active.
To be continued...
Resource: http://eatthis.menshealth.com/slideshow/7-habits-make-you-fat?cm_mmc=mh.com-_-editorial_contextual-_-newsletter_module-_-eat_this_not_that_2012&keycode=179239?cm_mmc=ETNTNL-_-769698-_-01082012-_-body
Fat Habit #1: Putting the Serving Dishes on the Table
Researchers at Cornell University found that when people served themselves from the kitchen counter or the stove, they ate up to 35 percent less food than they did when the grub was on the kitchen or dining room table. When there’s distance between us and our food, the scientists theorize, we think harder about whether we’re really hungry for more.
Fat Habit #2: Getting Too Little (or Too Much) Sleep
A sleep schedule is vital to any weight-loss plan, say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group, people who slept 5 hours or less each night gained nearly 2½ times as much abdominal fat as those who logged 6 to 7 hours; also, those who slept 8 hours or longer added nearly twice as much belly fat as the 6- to 7-hour group.
People with sleep deficits tend to eat more (and use less energy) because they’re tired, says study coauthor Kristen Hairston, M.D., while those who sleep longer than 8 hours a night tend to be less active.
To be continued...
Resource: http://eatthis.menshealth.com/slideshow/7-habits-make-you-fat?cm_mmc=mh.com-_-editorial_contextual-_-newsletter_module-_-eat_this_not_that_2012&keycode=179239?cm_mmc=ETNTNL-_-769698-_-01082012-_-body
Friday, 6 January 2012
Fresh eggs
When the last time I went to the grocery shop to get some eggs, a question came to my mind.. How would I know if these eggs were fresh?
So I decided to find out. I came across these guidelines. It's simple however the only challenge is that you have to purchase the eggs in order to know.
Here is what you do:
Place an egg at the bottom of a glass full of water and see what happens.
• If the egg lies at the bottom on its side, it's fresh.
• If the egg sinks, but with one end up, it's getting old but is still edible.
• If the egg floats at all, you should buy some fresh ones.
Well, go try it out!
So I decided to find out. I came across these guidelines. It's simple however the only challenge is that you have to purchase the eggs in order to know.
Here is what you do:
Place an egg at the bottom of a glass full of water and see what happens.
• If the egg lies at the bottom on its side, it's fresh.
• If the egg sinks, but with one end up, it's getting old but is still edible.
• If the egg floats at all, you should buy some fresh ones.
Well, go try it out!
Thursday, 5 January 2012
2 lessons from a cancer patient
When someone is going thru cancer, there is definitely so much of psychological and physical pain, and only the patient knows how unbearable the pain is.
Today I spent some time talking to a 79 year old lady who is going thru treatment for colon cancer.
During the 1 hour I spent talking to her, she told me of the difficulties she has to go thru in the sense of the pain during chemo, the challenge of not being able to take care of her grandchildren's, the challenge of seeing her children's going thru the grief and sadness with her. What made her saddest, is the fact that one of her son had to sell of his restaurant business in order to help pay her medical bills. So much of challengers that while listening I almost shed tears but was just controlling it probably due to the ego of being a man and also because I wanna give her the emotional strength.
After speaking to me for an hour, she concluded with 2 important advice to me; and that if she can live her live again she would:
1. Eat more vegetables.
2. Reduce read meat.
Tuesday, 3 January 2012
Very powerful beliefs.
Sometimes we struggle thru the tough times not knowing the problem is how we look at the problem.
Here are 4 very powerful beliefs that you could adopt. Try it on your self for the next 2 weeks and experience the results.
1. Everything happens for a reason and that reason will favor us one day!
2. I need to change my actions in order to change my results!
3. I am responsible. I will take care of things!
4. I am powerfully committed!
Here are 4 very powerful beliefs that you could adopt. Try it on your self for the next 2 weeks and experience the results.
1. Everything happens for a reason and that reason will favor us one day!
2. I need to change my actions in order to change my results!
3. I am responsible. I will take care of things!
4. I am powerfully committed!
Questions are Answers.
Do you know what makes you stressful? Is it due to a situation or is it due to a person? Why do you think there is stress at the first place?
Can you cope with the stress? Is the stress getting out of control? Is the stress effecting your personal life? Is the stress effecting your sleep? Are you moody at times because of your stress?
If things don't change, what will happen in time to come? What will happen 6 months from now? What will happen 1 year from now? Is anything going to change? Are you going to feel any different?
Have you ask for help? Have you tried anything? What are you doing to overcome your stress?
Can you cope with the stress? Is the stress getting out of control? Is the stress effecting your personal life? Is the stress effecting your sleep? Are you moody at times because of your stress?
If things don't change, what will happen in time to come? What will happen 6 months from now? What will happen 1 year from now? Is anything going to change? Are you going to feel any different?
Have you ask for help? Have you tried anything? What are you doing to overcome your stress?
Monday, 2 January 2012
Effective weight loss goal!
What is your weight loss goal? Do you even have one? Well if you do, or even if you don't it's fine.
I've a suggestion for you. Your weight loss goal is for you to be 1 step better.
Being 1 step better is simple and very effective. Here you are not pressured of losing any particular number, like 3,5 or 10 kg. Your goal here is to be better than you were before.
Lets say, if you were inactive, and you have a weight loss goal of 10 kg. How are you going to do it? It will be very difficult, even at thought level you might have given up! This is due to the psychological pressure you have on yourself because of your inactiveness.
So, lets take a different approach, one which is a bit more easier and something that will allow you to experience results faster - that is being 1 step better - and best of all it's up to you to define it.
Since you were inactive before this, so being 1 step better could be for you to be a bit more active. Being abit more active here could be to take the stairs rather than the accelator. Being more active could also be define as parking your car a bit further so you can get more strides. Being active can also be define as taking a 10-15 minutes walk after every meal. There are just so many ways to be active. Being active can also be define as taking the train to town rather than taking the car. Being active will allow your blood to flow a bit more compared to when you were inactive. When there is more blood flow, you will tend to feel better. Chances are also that you will be more energetic.
Now, when you start experiencing these results, you will slowly move into a better direction than before. When you start feeling energetic, and if you enjoy the experince you want to have it more. Now, you will do things to make you feel energetic - like having more fruits and vegetables compared to starchy carbo meals or dense protein like meat. When you start having more fruits and vegetables, you will feel lighter and it will increase your fiber intake. The increase intake in fiber, gets the body to consume less calories and as a result that will naturally make you lose weight. When you start losing weight, this will be a new beginning in your journey.
Now, you are losing weight. And lets say someone notices, which people will, and compliments you. How do you think you will feel? I'm sure you will feel very good about yourself and that will put your motivation level to 100%. So now you are movitated because you have loss some weight and you have got compliments. Naturally you will want to lose more and you will automatically look for opportunity to start exercising. When you start exercising, you are going to just melt you fat away due to the increase in energy expenditure. 3, 5 or even 10 kg is no longer a problem because now time is only the limiting factor. Sooner or later you will be able to reach your ideal weight and I promise you will feel on top of the world.
Now, let's look back. To begin with, did you have a goal to lose weight? I'm sure the answer is NO. Did you have motivation to exercise? I'm sure the answer is NO. Did you know that you can lose weight? Well, NO. However, now we know all of it is possible. This is because we decided to be 1 step better.
So, what is your definition of being 1 step better?
I've a suggestion for you. Your weight loss goal is for you to be 1 step better.
Being 1 step better is simple and very effective. Here you are not pressured of losing any particular number, like 3,5 or 10 kg. Your goal here is to be better than you were before.
Lets say, if you were inactive, and you have a weight loss goal of 10 kg. How are you going to do it? It will be very difficult, even at thought level you might have given up! This is due to the psychological pressure you have on yourself because of your inactiveness.
So, lets take a different approach, one which is a bit more easier and something that will allow you to experience results faster - that is being 1 step better - and best of all it's up to you to define it.
Since you were inactive before this, so being 1 step better could be for you to be a bit more active. Being abit more active here could be to take the stairs rather than the accelator. Being more active could also be define as parking your car a bit further so you can get more strides. Being active can also be define as taking a 10-15 minutes walk after every meal. There are just so many ways to be active. Being active can also be define as taking the train to town rather than taking the car. Being active will allow your blood to flow a bit more compared to when you were inactive. When there is more blood flow, you will tend to feel better. Chances are also that you will be more energetic.
Now, when you start experiencing these results, you will slowly move into a better direction than before. When you start feeling energetic, and if you enjoy the experince you want to have it more. Now, you will do things to make you feel energetic - like having more fruits and vegetables compared to starchy carbo meals or dense protein like meat. When you start having more fruits and vegetables, you will feel lighter and it will increase your fiber intake. The increase intake in fiber, gets the body to consume less calories and as a result that will naturally make you lose weight. When you start losing weight, this will be a new beginning in your journey.
Now, you are losing weight. And lets say someone notices, which people will, and compliments you. How do you think you will feel? I'm sure you will feel very good about yourself and that will put your motivation level to 100%. So now you are movitated because you have loss some weight and you have got compliments. Naturally you will want to lose more and you will automatically look for opportunity to start exercising. When you start exercising, you are going to just melt you fat away due to the increase in energy expenditure. 3, 5 or even 10 kg is no longer a problem because now time is only the limiting factor. Sooner or later you will be able to reach your ideal weight and I promise you will feel on top of the world.
Now, let's look back. To begin with, did you have a goal to lose weight? I'm sure the answer is NO. Did you have motivation to exercise? I'm sure the answer is NO. Did you know that you can lose weight? Well, NO. However, now we know all of it is possible. This is because we decided to be 1 step better.
So, what is your definition of being 1 step better?
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