When it comes to allowances, we always think in terms of money. However, the definition can be broader. Allowances can be applied in the areas of nutrition as well.
Allowances here refers to how much you should eat for each meal. That is how many calories for breakfast, lunch, dinner and snacks.
Crazy as it may sound, studies has shown that individuals who has able to reduce their weight and those who have lived healthily, they practice having certain allowances in their meals and not chowing down all that they come across.
Generally you should consume 400 calories for breakfast, 700 calories for lunch, 500 calories for dinner and 400 calories for snacks which brings to a total of 2,000 calories.
Maybe next time we shall go deeper in calories then...
Wednesday, 6 February 2013
Tuesday, 5 February 2013
Fullness doesn't guarantee Goodness
Almost all the time when we had enough to eat, we feel satisfied. The satisfaction comes from a accomplished like feeling knowing that we have fulfilled the need of our gut and staying far away from hunger.
When we feel full, we have a denial like feeling that suggests us that we had enough of nutrients ingested as well.
Studies have shown that having enough calories doesn't mean you have enough nutrient. Enough calories here is defined as having enough to eat, feeling full and satisfied with the meal. Enough nutrients means that you have had the right amount of carbs, protein, fats, vitamins, minerals, fiber and water.
There have also been studies suggesting that because we don't have enough nutrients in our diet, generally in a population, up to 70% are deprived of nutrients. 70% is a very high amount which means 7 out of 10 of us belong in this category.
Therefore, in a day this is what you have to look for, the least:
1. Drink plain water rather soft drinks.
2. Go for white rice than fried rice.
3. Have 2 fruits a day. One at 10am and the other at 4pm.
4. Have 1 serving of green leafy vegetable during lunch and dinner.
5. Reduce sugar in coffee and tea.
Remember fullness doesn't guarantee goodness.
Get moving!
When we feel full, we have a denial like feeling that suggests us that we had enough of nutrients ingested as well.
Studies have shown that having enough calories doesn't mean you have enough nutrient. Enough calories here is defined as having enough to eat, feeling full and satisfied with the meal. Enough nutrients means that you have had the right amount of carbs, protein, fats, vitamins, minerals, fiber and water.
There have also been studies suggesting that because we don't have enough nutrients in our diet, generally in a population, up to 70% are deprived of nutrients. 70% is a very high amount which means 7 out of 10 of us belong in this category.
Therefore, in a day this is what you have to look for, the least:
1. Drink plain water rather soft drinks.
2. Go for white rice than fried rice.
3. Have 2 fruits a day. One at 10am and the other at 4pm.
4. Have 1 serving of green leafy vegetable during lunch and dinner.
5. Reduce sugar in coffee and tea.
Remember fullness doesn't guarantee goodness.
Get moving!
Sunday, 27 January 2013
Have you decided?
I came across a profound saying by Boris Pasternak, "Man is born to live and not to prepare to live."
Many times we still feel secure by staying at this side of the fence and letting us to belief that it's ok to be unhealthy or not staying an active lifestyle for reasons we only know. The reasons could be not enough time, too much work to do, not enough money or knowledge or any other reasons out there.
I acknowledge that we all have problems and challenges. However if we don't make that decision to cross the fence and 'decide' to live that active lifestyle and to be able to enjoy healthy nutritious meals, we will never be able to experience the true results that we all desire.
It only takes 1 thing to get from this side of the fence of living an unhealthy lifestyle to the other side, that's living a healthy lifestyle and that's by making a DECISION.
Decide that you are going to eat something healthy today. Decide that you will stop overeating. Decide that you will walk more. Decide that you will overcome that disease that you have. Decide that you had been carrying the fats for a long time now. Decide that you will go to the store and get a pair of exercise shoes. Decide that you will sleep earlier so you can get up to exercise. Decide that you will eat less red meat. Decide you will add a green leafy vegetable each and every time you have lunch. Decide you will have at least 1 fruit a day. Decide that enough is enough and it's time to move on.
Have you decided?
Get Moving!
Many times we still feel secure by staying at this side of the fence and letting us to belief that it's ok to be unhealthy or not staying an active lifestyle for reasons we only know. The reasons could be not enough time, too much work to do, not enough money or knowledge or any other reasons out there.
I acknowledge that we all have problems and challenges. However if we don't make that decision to cross the fence and 'decide' to live that active lifestyle and to be able to enjoy healthy nutritious meals, we will never be able to experience the true results that we all desire.
It only takes 1 thing to get from this side of the fence of living an unhealthy lifestyle to the other side, that's living a healthy lifestyle and that's by making a DECISION.
Decide that you are going to eat something healthy today. Decide that you will stop overeating. Decide that you will walk more. Decide that you will overcome that disease that you have. Decide that you had been carrying the fats for a long time now. Decide that you will go to the store and get a pair of exercise shoes. Decide that you will sleep earlier so you can get up to exercise. Decide that you will eat less red meat. Decide you will add a green leafy vegetable each and every time you have lunch. Decide you will have at least 1 fruit a day. Decide that enough is enough and it's time to move on.
Have you decided?
Get Moving!
Thursday, 24 January 2013
You become your rituals.
If you have an area of your life that you are really good at, look at it and ask what did you do all these years that made you so good at it.
All that you did were the rituals that made you who you are now.
So, if you have a problem in an area of your life, let's say you can't seem to lose weight, what are the rituals that you are doing that gives you those negative results. It could be you are not consuming enough fiber rich foods for breakfast or you constantly enjoy soft drinks whenever you feel tired and when you finish a meal or you tend to create a very busy schedule that you will then have an excuse not to go and exercise. These counter productive rituals will never give you the weight that you are longing for.
We need to change the rituals now. So, what are productive rituals you want to have in order to gain control of the results in your life?
Maybe you want to consider these rituals:
1. Get up earlier about 30 minutes so you can go for a light workout.
2. Constantly drink plain water so you are not depended on coffee or caffeinated soft or energy drinks.
3. Have a high fiber breakfast.
4. Give yourself some time in the evening to exercise.
5. Never overeat.
Get moving!
All that you did were the rituals that made you who you are now.
So, if you have a problem in an area of your life, let's say you can't seem to lose weight, what are the rituals that you are doing that gives you those negative results. It could be you are not consuming enough fiber rich foods for breakfast or you constantly enjoy soft drinks whenever you feel tired and when you finish a meal or you tend to create a very busy schedule that you will then have an excuse not to go and exercise. These counter productive rituals will never give you the weight that you are longing for.
We need to change the rituals now. So, what are productive rituals you want to have in order to gain control of the results in your life?
Maybe you want to consider these rituals:
1. Get up earlier about 30 minutes so you can go for a light workout.
2. Constantly drink plain water so you are not depended on coffee or caffeinated soft or energy drinks.
3. Have a high fiber breakfast.
4. Give yourself some time in the evening to exercise.
5. Never overeat.
Get moving!
Tuesday, 22 January 2013
Capture your motivation boosters
I was watching Susan Boyle's first performance in Britain's Got Talent and I thought it was so inspiring. Being in Piers Morgan's shoes, I knew exactly how he felt cause the performance was truly the surprise ever. It was just superb.
I told myself that it was so inspiring that I will bookmark it so I'm able to watch it again one day when let's say, when probably my motivation is low.
At that point, I realized that Susan Boyle's performance was my motivation booster. In our lives, there are people, circumstances and events that takes up and drains our energy and motivation. That is why we need these boosters to help regain back our motivation.
To have a motivation booster, there is no special requirement. If it can assist you to start something, I would think that would be great already.
Susan Boyle might or might not inspire you. Therefore motivation boosters are personal. If others find it motivating but you don't think, move on and find something that does.
Save them, bookmark them or capture them. You must be able to view/visit/ use your motivation boosters again.
Have a library of them and so motivation can be at your disposal and you feel good instantly.
I told myself that it was so inspiring that I will bookmark it so I'm able to watch it again one day when let's say, when probably my motivation is low.
At that point, I realized that Susan Boyle's performance was my motivation booster. In our lives, there are people, circumstances and events that takes up and drains our energy and motivation. That is why we need these boosters to help regain back our motivation.
To have a motivation booster, there is no special requirement. If it can assist you to start something, I would think that would be great already.
Susan Boyle might or might not inspire you. Therefore motivation boosters are personal. If others find it motivating but you don't think, move on and find something that does.
Save them, bookmark them or capture them. You must be able to view/visit/ use your motivation boosters again.
Have a library of them and so motivation can be at your disposal and you feel good instantly.
Monday, 31 December 2012
Fries for 2013
2012 was going to end and I was looking to do something. I decided to go to a Gurdwara somewhere in Sg Besi to welcome the year of the snake(according to the Chinese calendar).
When you are at a Gurdwara, the normal practice is either you perform a prayer or get involve in some work. Knowing myself, getting involve in some work is my work.
The committee needed someone to prepare French fries. Not my kind of food however still better than not doing anything. So, I started. At first we got the cooking oil, a good 5 liters of it, into a huge pan and get the oil heated up. Once the oil was heated up, we later put in 2 begs full of fries. I think each beg must have been about 500g. So it's 1kg of fries in 5 liters of oil. 'What a killer combination' hilariously I told myself.
I discovered that when the fries are put into the pan, it gets somewhat coagulated inside and as it's being cooked, it surfaces and it makes it very easy to be scooped out once it's cooked. I was sure I witness food technology in practice there.
I think food technology has come a long way in helping us humans to plant, grow, preserve and do many other things with crops and foods to custom to what is convient to us. However, laterly it has taken a massive negative publicity. From genetic modified organism to engineered seeds that produce cancer causing reaction to our body in the fast foods that we consume, alot is being said about it nowadays.
When the fries were done, I scooped the fries into another container. Here I need to add salt. I added salt and then I tasted the fries. As I lifted one of the hundreds of stick of fries, my brain couldn't resist from calculating the amount of calories. I rationalized and 25 Calories came to my mind. I'm sure my bodies metabolic processes could take care of it. The fries by the way tasted very good. Psyching myself up, I told myself I can now be in food business. Well I'm sure that's a different ball game all together.
So, at the end it was saturated fats, trans fatty acid and sodium for 2013.
When you are at a Gurdwara, the normal practice is either you perform a prayer or get involve in some work. Knowing myself, getting involve in some work is my work.
The committee needed someone to prepare French fries. Not my kind of food however still better than not doing anything. So, I started. At first we got the cooking oil, a good 5 liters of it, into a huge pan and get the oil heated up. Once the oil was heated up, we later put in 2 begs full of fries. I think each beg must have been about 500g. So it's 1kg of fries in 5 liters of oil. 'What a killer combination' hilariously I told myself.
I discovered that when the fries are put into the pan, it gets somewhat coagulated inside and as it's being cooked, it surfaces and it makes it very easy to be scooped out once it's cooked. I was sure I witness food technology in practice there.
I think food technology has come a long way in helping us humans to plant, grow, preserve and do many other things with crops and foods to custom to what is convient to us. However, laterly it has taken a massive negative publicity. From genetic modified organism to engineered seeds that produce cancer causing reaction to our body in the fast foods that we consume, alot is being said about it nowadays.
When the fries were done, I scooped the fries into another container. Here I need to add salt. I added salt and then I tasted the fries. As I lifted one of the hundreds of stick of fries, my brain couldn't resist from calculating the amount of calories. I rationalized and 25 Calories came to my mind. I'm sure my bodies metabolic processes could take care of it. The fries by the way tasted very good. Psyching myself up, I told myself I can now be in food business. Well I'm sure that's a different ball game all together.
So, at the end it was saturated fats, trans fatty acid and sodium for 2013.
Tuesday, 25 December 2012
Focus
When you have your meal, what do you focus on? Do you focus on the taste or do you focus on the nutrient content? Do you focus on the way the food is being prepared or do you focus on if it's spicy? Do you focus on your fullness or do you focus on the calories? Do you focus on having a balance meal or do you focus on having what your taste buds require? Do you focus on having a carbonated drink with it or do you focus on plain water? D o you focus on eating just enough of do you focus on putting in everything you can? Do you focus on taking a walk after your meal or do you focus on taking a short nap? What you focus on, you tend to do. What you tend to do, you eventually will become.
Get Moving!
Get Moving!
Subscribe to:
Posts (Atom)