Friday, July 30, 2010

Smoothie: Orange + Organic Kailan (also called Chinese Broccoli or Chinese Kale) + Carrot +Banana + Ice cubes



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Smoothie: Orange + Kailan (also called Chinese Broccoli or Chinese Kale) + Carrot +Banana + Ice cubes

At about 5.00 pm on 2010-07-30 (Friday) I made a smoothie with the following for the first time:

(a) Orange without skin 120 grams
(b) Organic Kailan (also called Chinese broccoli or Chinese Kale, produced by FireFlies Health Farm) 100 grams
(c) Carrot without skin 130 grams
(d) Banana without skin 100 grams
(e) Ice cubes 100 grams

Method: Use Ice Function of Philips Blender HR 2094 to crush the ice first and use the Smoothie Function 4 times for about 30 seconds each time with a 5-second break in between.

Smoothie produced with Philips Blender HR 2094 = About 550 ml

No. of Serves = 2

Tasters: Myself

Verdict: Ok although I prefer a pure fruit smoothie.

Note:

(1) Kailan adds a ‘green’ element to the smoothie. Any smoothie with a green leaf vegetable as an ingredient will taste “green veg”!
(2) Scientific name of kailan is Brassica alboglabra.
(3) The price of the organic kailan was S$2.70 (about 250 grams).

Thursday, July 29, 2010

Wheatgermbenefits.com -- A good site on wheat germ

Picture Source:

http://www.nutsonline.com/cookingbaking/grains/wheat/germ.html\



On 2010-07-29, I came across this website http://www.wheatgermbenefits.com/ on wheat germ.

I find this site very useful to get to know wheat germ.

Please go to the site to find out the details.

Nutrition & Health Benefits Of Eating Wheat Germ (by iloveindia.com)

Info Source: http://lifestyle.iloveindia.com/lounge/benefits-of-wheat-germ-8230.html


Wheat germ contains antioxidant and anti-aging properties that are good for skin, nails and hair.


It helps in fighting against muscular disorders such as muscular dystrophy and neuron-muscular problems.

It lowers bad cholesterol levels and blood pressure, and promotes a healthy heart.

With 28% protein content, wheat germ repairs tissue damage and helps minerals and nutrients to reach our cells.

It helps in improving muscular energy, reflexes and utilization of oxygen during exercising.

Wheat germ helps in providing vitality, longevity and endurance during exercise.

It enables the body to adjust during stress.

Rich in omega-3 fatty acids, wheat germ helps in elevating mood and regulates the functioning of the nervous system.

It helps in preventing certain types of birth defects.

Since wheat germ is a good source of fiber, it improves bowel function, reduces the risk of developing heart disease and diabetes and prevents
weight gain.

It is extremely beneficial for women, since it alleviates premenstrual symptoms and menopausal symptoms.

Wheat germ is one of the richest foods in vitamin B-complex that are good for metabolism and handling stress.

It fights colon cancer, prevents constipation and improves digestion.

Origins Brand Raw Wheat Germ( 590-gram pack) 小麦胚芽(生--煮熟後食用)

Last update: 2014-01-30 1428 hr

The above is the new packaging. The original format of the photo is png but I managed to get a jpg using word file and iPhone 4S screen capture on 2014-01-30. The picture source is http://originsonline.com.sg/healthcare/index.php?route=product/product&filter_name=wheat&product_id=228




Note: The above is the old packakging of the Raw Wheat Germ. You may notice the differences of the nutrition informatioan on the old label and that list below.


On 2012-07-29 (Thursday), I bought a packet of 500-gram Raw Wheat Germ 小麦胚芽(生--煮熟後食用) (product of Australia) from Fairprice Xtra (NTUC) at Ang Mo Kio Hub at S$3.80 as another ingredient of my multigrain diet.

Nutrition Information (per 100 grams) according the label on the packaging is:

Energy: 374 kcal
Protein: 26.3 grams
Total fat: 8.7 grams.
(Saturated fat = 0 grams and Trans fat = 0 grams)
Cholesterol: 0 mg
Total Carbohydrates: 55.8 grams
Dietary fibre: 12.4 grams
Sodium: 0 mg

Note: 1 kcal = 4.2 KJ

What is Wheat germ

Info Source: http://flaxfood.com/wheatfood/wgerm.htm

"Wheat germ" is a nutritious super food, rich in vitamin B complex, vitamin E, enzymes, minerals and more.


The "germ" is the most nutritious portion of the wheat kernel and makes up only about 2 1/2 % of its weight. Wheat germ is the reproductive area or embryo from which the seed germinates to form the sprout that becomes the green wheat grass.

(NOTE: The term "germ" comes from the word germinate, and does not refer to "germs" such as bacteria and viruses.)

Wheat germ is usually separated from the bran and starch during the milling of flour because the germ's perishable oil content limits the keeping time of the flour.

Wheat germ contains almost none of the sticky gluten protein to which many with a wheat allergy react.

Wednesday, July 28, 2010

My Weight (Loss) Management from 2007-05-28 to 2010-07-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503
2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213
2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995
2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467
2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140


Note:

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg
But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg
But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.
At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and
Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

Note: From 2010-02-01, Watson weighing scale has replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.


My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.

To be healthy, I must have a healthy weight.

Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Sunday, July 25, 2010

Weighty Issues (From The Sunday Times dated 25 July 2010)

Source: A report in The Sunday Times dated 25 July 2010

Obesity poses some rather weighty problems.


It contributes to many health problems, such as high cholesterol, high blood pressure, heart disease and diabetes.

While it is important to stay healthy, there is more to the issue than just weight.
Dr Peter Eng, who specialises in endocrinology and thyroid- and obesity-related diseases at Mount Elizabeth Medical Centre, said weight per se may not be an accurate reflection of body fat.


Better measurements of body fat include the body mass index and waist circumference.
'Cardiovascular diseases as well as diabetes have a greater association with measurements of body fat than with weight,' he said.


Being overweight is also not always due to a lack of exercise or overeating, he pointed out.

'Research has shown that there is a significant genetic component when it comes to obesity. It is estimated that a person's genes may account for between 40 and 80 per cent of the cause of obesity,' he said.


Dr Eng stressed the need to look beyond quick fixes such as diets and opt for regular exercise, a balanced diet and a positive outlook towards life.

'I think any pageant which stresses the need for all of these, should not be written off.'

Saturday, July 24, 2010

No easy answers in fight against fat (Note: Obesity epidemic in USA)

The following article is from Saturday Special Report (by Chua Chin Hon) of the Straits Times dated 24 July 2010.

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No easy answers in fight against fat
Obesity epidemic in US is due to social, economic factors
By Chua Chin Hon, US Bureau Chief

AT FIRST sight, the way to tackle the obesity epidemic seems painfully obvious: get people to exercise regularly and eat more healthily, and the problem will be resolved in no time, right?
Scratch below the surface, however, and it becomes apparent that the problem is often more than just a matter of personal discipline.

Long-held cultural norms as well as broader economic and political forces beyond the individual's control often present formidable obstacles.

While it is always tricky to compare one country's situation with another, Huntington's struggle with obesity nonetheless offers some food for thought for policymakers in rapidly urbanising parts of Asia, where the local diet is changing fast.

Food - large quantities of it - plays a central role in the social life of Huntington residents, and there's an immediate knee-jerk reaction against any criticism of or interference with the way they've been eating for generations.

But with obesity becoming such a huge problem, its residents are increasingly open to the idea that the battle against obesity should be fought in the same way as that against smoking and the tobacco industry in the 1960s and 1970s.

Its proponents argue that tough measures similar to tobacco taxes are warranted because, like smoking, obesity adds to the country's health costs.

Nationwide, the estimated costs of obesity-related hospitalisations have risen from almost US$126 million (S$173 million) in 2001 to almost US$238 million in 2005.

Some of the more popular suggestions include the imposition of a 'fat tax' or a 'soda tax', as well as the use of graphic labels to warn consumers of the dangers of consuming too much junk food or soft drinks.

In Asia, much of the emphasis seems to be on campaigns aimed at educating people about proper nutrition and exercise. But a recent study by Dr Jason Block of Harvard Medical School found that educational campaigns on their own do not stop consumers buying soft drinks; sales dropped visibly only upon the imposition of a significant 'soda tax'.

It won't be easy to take on the powerful sugar, beverage and fast-food industries in the US. But Asian countries less beholden to these industries might yet be able to take the lead with new measures adapted from the tobacco wars.

One of the most striking things about daily life in the US is how fresh fruits and greens can often cost more than processed food. One main cause for this price distortion is the country's agricultural policies. Each year, the US government hands out about US$20 billion in subsidies for the production of corn, soya bean and wheat, but gives less than 1 per cent of the funds to fruit or vegetable farmers. Corn, soya beans, and wheat are now produced - and used - in such abundance that they've artificially lowered the prices for items further along the food chain, such as dairy and meat products, snacks and confectionary.

This distortion, the experts argue, is one major reason a meal of hamburgers, fries and Coke can cost less than a bag of oranges or a salad bowl in the US.

It is not surprising, then, that many Huntington residents say that the low cost of processed food is a big factor in why they stay fat.

Should subsidies also be given then to broccoli farmers, for instance? Where will it stop?
Or should market-distorting subsidies in themselves be done away with?

There are no easy solutions, but it highlights the point about whether you can successfully tackle obesity as a health issue without also addressing the broader economic policies that helped cause it.

For years now, food experts in the US have warned that the country's US$17 billion school lunch programme pays little more than lip service to nutritional quality.

It took celebrity chef Jamie Oliver's Huntington-based reality TV show to really drive home the point of just how bad things have become: children getting pizzas for breakfast and flavoured milk with more sugar than a can of soft drink.

Since the show aired, concerned parents and teachers have called for a review of the guidelines set by the US Department of Agriculture, and how they are being implemented by the food industry and schools.

Dr James Bailes, a paediatrician in Huntington who specialises in childhood obesity, goes further by suggesting that the US should reconsider the recommended food pyramid, which is traditionally heavy on carbohydrates. A preferable 'food model', he argues, would be a 'food cylinder' that is as thick at the top as it is at the bottom.

Or in a nutshell: more proteins, less carbohydrates.

Friday, July 23, 2010

Smoothie: Orange + cabbage + Carrot +Banana + Ice cubes


At about 5.00 pm on 2010-07-23 (Thursday) I made a smoothie with the following for the first time:

(a) Orange without skin 100 grams (Dietary fibre = about 2.2 grams, energy = 49 kcal )

(b) Cabbage 100 grams (Dietary fibre = about 2.5 grams, energy = about 25 kcal))

(c) Carrot without skin 200 grams (Dietary fibre = about 5.6 grams,energy = about 82 kcal))

(d) Banana without skin 100 grams (Dietary fibre = about 2.6 grams, energy = about 89 kcal)

(e) Ice cubes 100 grams
Total Dietary fibre = about 12.9 grams
Total energy = about 245 kcal

Method: Use Ice Function of Philips Blender HR 2094 to crush the ice first and use the Smoothie Function 4 times for about 30 seconds each time with a 5-second break in between.

Smoothie produced with Philips Blender HR 2094 = About 600 ml

No. of Serves = 2

Tasters: Myself
Verdict: Ok although I prefer a pure fruit smoothie.

Note: Cabbage adds a ‘green’ element to the smoothie

2010-07-23: Ping Shuai Gong (平甩功) Practice Record

Today is 2010-07-23 (Fri)

Last practice was on 2010-07-22 (Thu)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 30 minutes

Total: 30 minutes

Cumulative total since 2010-07-09: 270 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

2010-07-22: Ping Shuai Gong (平甩功) Practice Record

Today is 2010-07-22 (Thu)

Last practice was on 2010-07-16 (Fri)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 30 minutes

Total: 30 minutes

Cumulative total since 2010-07-09: 240 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

Thursday, July 22, 2010

The Live Green Smoothie Diet

On 2010-07-22 (1850 hr), when I was searching for information on cabbage and kale for making smoothie, I came across a website called The Live Green Smoothie Diet. You may find it useful.

A Live Green Smoothie is a handful of fresh greens and a handful of fresh fruit, all whirled up in the blender with the best water you have on hand.

Well, that’s the short answer, anyway.

There are actually many, many — perhaps inexhaustible — ways to make a Live Green Smoothie. But today, let’s just talk basics…

For details, please visit http://www.live-green-smoothie-diet.com/

Friday, July 16, 2010

2010-07-16: Ping Shuai Gong (平甩功) Practice Record (李鳳山-平甩功)

Today is 2010-07-16 (Fri)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 30 minutes

Total: 30 minutes

Cumulative total since 2010-07-09: 210 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

2010-07-15: Ping Shuai Gong (平甩功) Practice Record (李鳳山-平甩功)

Today is 2010-07-15 (Thu)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 15 minutes

Total: 15 minutes

Cumulative total since 2010-07-09: 180 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

2010-07-14: Ping Shuai Gong (平甩功) Practice Record (李鳳山-平甩功)

Today is 2010-07-14 (Wed)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 15 minutes

Total: 15 minutes

Cumulative total since 2010-07-09: 165 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

Tuesday, July 13, 2010

2010-07-13: Ping Shuai Gong (平甩功) Practice Record (李鳳山-平甩功)


The above is Ping Shuai Gong by Master Li Fengshan ( 李鳳山-平甩功)

Today is 2010-07-12 (Tuesday)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 10 minutes
Second practice of the day: 10 minutes
Third practice of the day: 10 minutes
Fourth practice of the day: 10 minutes

Total for today: 40 minutes

The Cummulative total since 2010-07-09: 150 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

2010-07-12 : Ping Shuai Gong (平甩功) Practice Record

Today is 2010-07-12 (Monday)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 6 minutes
Second practice of the day: 9minutes
Third practice of the day: 15 minutes
Fourth practice of the day: 10 minutes

Total for today: 40 minutes

Cummulative total since 2010-07-09: 110 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

Sunday, July 11, 2010

My Good Blood Sugar Level Test result of 5 mmol/L on 3 July 2010 at "Health & You 2010” Exhibition @ Suntec

I had my blood sugar between 3 to 5 pm on 3 July 2010, Saturday, at a booth at "Health & You 2010” Exhibition @ Suntec Convention Hall, (3 & 4 July 2010).

The result was 5mmol/L as told by a girl who did the test. 5.0 or what? I should have asked for more specific results.

The ideal non-diabetic levels are 4.0 to 6.0 mmol/L for pre-meal glucose and 5.0 to 7.0 mmol/L for 2-hour post meal glucose.

[Note: The above information is from Ministry of Health Clinical Practice Guideline 06/2006, according to a samll brochure given by Aboott Laboratories (S) Pte Ltd on 11 July 2009 at "Health & U" Mega Health Exhibition @ Suntec Convention Hall, jointly organized by The Straits Times Mind Your Body and Lianhe Zaobao LOHAS (11 & 12 July 2009).]

I took a 2 to 3 small cups of sugar-added coffee given free by Nestle Singapore booths on 3 July 2010 and a very small cup of fried rice at another booth before the blood test.

Therefore my blood sugar test result of 5 mmol/L was good and ideal.

This proves that my healthy Calorie Restriction lifestyle is the right choice.

2010-07-11: My Ping Shuai Gong (平甩功) Practice Record

Today is 2010-07-11 (Sunday)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 10 minutes
Second practice of the day: 5 minutes
Third practice of the day: 15 minutes

Total: 30 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

2010-07-10: My Ping Shuai Gong (平甩功) Practice Record

Today is 2010-07-10 (Saturday)

Today’s Ping Shuai Gong (平甩功) Practice Record:

First practice of the day: 10 minutes
Second practice of the day: 10 minutes
Third practice of the day: 10 minutes

Total: 30 minutes

Note: Ping Shuai Gong is a very simple Chinese Qigong

2010-07-09: My Ping Shuai Gong (平甩功) Practice Record

Picture Source: http://mag.udn.com/mag/life/storypage.jsp?f_MAIN_ID=211&f_SUB_ID=2152&f_ART_ID=229345


Today is 2010-07-09.

Started to practice I bought 2 books on Ping Shuai Gong (平甩功) on 2010-0709.

Today's Ping Shuai Gong (平甩功) Practice Record:

First pratcice of the day: 10 minutes

Total: 10 minutes

What are plant sterols and stanols? Why They are important? (by The Cleveland Clinic)

Source: http://my.clevelandclinic.org/healthy_living/cholesterol/hic_plant_sterols_and_stanols.aspx

What are plant sterols and stanols?
Plant sterols and stanols are naturally occurring substances found in plants. They are present in small quantities in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes.


Why are plant sterols and stanols important?
Research has shown that plant sterols/stanols included with a heart healthy eating plan may reduce your risk for heart disease. The sterols/stanols work by blocking the absorption of cholesterol in the small intestine. This lowers the low density cholesterol known as the 'bad' cholesterol (LDL ) by 6-15%, without lowering the good cholesterol known as the high density cholesterol ( HDL). Clinical research trials have documented safety and effectiveness for use by the entire family. Plant stanols/sterols do not interfere with cholesterol lowering medications.


The National Cholesterol Education/Adult Treatment III program guidelines recommend plant sterols/plant stanols as part of a heart healthy eating plan. Eating a heart healthy low fat diet that include eating plenty of fruits, vegetables, whole grain foods, plant sterols/stanols, plus regular physical activity help reduce the risk of heart disease. The Food & Drug Administration approved the health claim regarding the role of plant sterols esters in reducing risk of heart disease.

Effectiveness has been shown with dosages of 2 to 3 grams plant stanols per day. The food industry has produced plant sterol/stanol enriched margarines to meet this higher intake needed for beneficial effects. Other products may be seen on the food market in the future.

Regular and light margarines are available, both with only trace amounts of trans fatty acids. In order to achieve the needed 2 grams or more of plant stanols per day, a serving size of 2 to 4 tablespoons per day is needed.

It is important that you eat a variety of foods to get all the nutrients you need. Use the Food Guide Pyramid as an example of the number of servings you should eat from each food group every day. If weight loss is desired, aim to select the lower number of recommended servings, but remember to select from all food groups daily.


Saturday, July 10, 2010

My Bone Density Test Results on 2010-07-3: NO Good!

(Note: Please click at the picture to enlarge)
I had my Bone Density Test using an Achilles InSight Bone Densitometer at 4.46 pm on 3 July 2010, Saturday, at the booth of "Wyeth Consumer Healthcare" at "Health & You 2010” Exhibition @ Suntec Convention Hall, (3 & 4 July 2010).

Ultrasound results on 2010-07-03

Version 5.6
Stiffness index = 79 (plus or minus 2)
Age :59
Sex : Male
Foot: Right
Reference: Asian
% Young Adult: 76
T Score: -2.1
% Age Matched 97
Z Score: -0.2

Summary of test results since 2007-09-08:

2007-09-08: T-Score = -1.6

2008-05-24: T-Score = -1.9

2008-09-06: T-Score = -1.0

2009-04-04: T-Score = -1.3 and T-Score = - 0.8(Note: The second result given by another company might be inaccurate.)

2009-07-11: T-Score = -1.2 and T-Score = -1.2(Two Tests by different companies)

2010-07-03: T-score = -2.1 and Stiffness index = 79 (plus or minus 2)

My comments for 2010-07-03 test results:

My bone density has become worse since last test.

Reasons: I have not been taking daily dosage of calcium with vitamin D to 1500 mg and has not cut down my coffee after my last report for the test on 2007-09-08.

Actions to be taken after 2009-07-10:

(a) I must increase my daily dosage of calcium with vitamin D to 1500 mg

(b) Cut down my coffee to one cup a day.

(c) Practice Ping Shuai Gong ( a kind of simple Qi Gong) at least 30 minutes daily.

Friday, July 9, 2010

Why angry?

Being angry is to punish oneself for the mistkes made by others.

Source: unknown

Thursday, July 8, 2010

My 7 ways to cut down on sodium (salt) intake

1. No canned food

2. No fast food

3. No junk food

4. No added salt or sauce in cooking

5. No preserved food

6. No confectionery

7. No processed food

If you have any comments or advice, please let me know. Thanks.

7 steps to cut down on sodium (by Geraldine Ling)

This article is from Mind Your Body of the Straits Times dated 8 July 2010, Thursday, by Geraldine Ling.
===========================================

1: Know the culprits
To reduce sodium in the diet, first identify high sources of sodium and reduce the intake of such foods, said Madam Koay Saw Lan, head of dietetics & nutrition services at the Singapore General Hospital. Smoked, cured or salted foods are high in sodium. For example, three slices of bacon contain about 700mg of sodium, almost half of the recommended daily intake. A medium salted egg has 350mg of sodium.

2: Fight snack attack
Cut down on snacks that are high in salt. For example, a slice of bak kwa (barbecued pork) has 555mg of sodium. Half a cup of salted peanuts has 380mg of sodium.

3: Cook with less salt
When eating at home, gradually reduce the amount of salt and sauces used in cooking and at the table.

4: Go for natural flavours
Be creative and flavour food with natural seasonings such as lemon juice, ginger, garlic, onion, fruits and vegetables. These add taste and colour to the dish. Fruits and vegetables also help contribute extra fibre and vitamins to the dish, said Madam Koay.

5: Skip the gravy
When eating out, ask for food to be prepared with less salt or sauces whenever possible. Do not drink the soup stocks or gravy as these usually contain high amounts of sodium, said Ms Cassandra Lim, a dietitian at the National University Hospital.

6: Pick fresh foods
When doing your grocery shopping, choose fresh foods over processed foods. Fruits and vegetables are typically low in sodium. For example, a medium-sized apple contains no sodium and a banana contains only 1mg of it.

7: Train your tastebuds
A preference for salty food is acquired, said Madam Koay. It may be a challenge to cut down on salt intake, but tastebuds do adjust. After a while, one might crave salt less, she said.

Geraldine Ling

Wednesday, July 7, 2010

Soothing sound of music (Music therapy)

The following articel is from the Mind Your Body of the Straits Times dated Jul 1, 2010 by April Chong.
====================================================

Its therapeutic effects are gradually being acknowledged. Music is now also used to alleviate pain and as a form of treatment for dementia patients and the terminally ill
By April Chong

When music therapy was introduced here in the 1980s, it was used mainly to help children with special needs.

In the last few years, this form of therapy has diversified and is used, for instance, in pain management, for geriatrics and end-of-life care as well.

In countries such as the United States and Australia, where music therapy is more established, it has been used to soothe violent criminals, calm women in labour and awaken the comatose.

Music therapy, regarded as a science, has to be administered by a trained therapist who will assess what the client needs and then tailor the sessions to suit him, said Ms Ng Wang Feng, the president of the Association for Music Therapy here.

The Singapore association was formed in 2007 and there are now 12 therapists based here. However, music therapy certification is not available here and most therapists received their training in the US or Australia.

This form of therapy is still mainly employed in special schools. However, it is also used in medical institutions such as the Singapore General Hospital, KK Women's and Children's Hospital and Dover Park Hospice.

The kind of instrument or music used is not chosen randomly. Patients or clients are assessed on their physical, cognitive and social abilities. The intervention is then planned according to their needs and musical preferences.

Some programmes may run over a number of years - such as when therapists are working with special needs children - while patients in acute care may need only a few sessions.

For those with dementia

For patients with dementia or Alzheimer's disease, this therapy targets their cognition and social skills, said

Ms Ng. For example, if the person is confused or disoriented, the therapist will use an instrument, such as a guitar, to engage him in a 'hello' song.

In the song, the therapist will help the patient orientate himself with questions like 'What day is it today?'.

Music can also help jog the memories of those with dementia, said music therapist Melanie Kwan, who works with various medical institutions. These include Alexandra Hospital, where she works with dementia patients, and Dover Park Hospice, where she works with the terminally ill.
'Music helps them reminisce and retain their dignity even when they have lost their independence,' she said.

When the therapist plays the chords of part of a song the patient likes, it can help him recall the rest of the song and this may motivate him, she added.

In pain management, music is not just a distraction from the pain. It is used also to regulate the patient's breathing and to help him relax.

For social interaction

As music can be enjoyed without the use of language, it works on people who are not able to articulate themselves, said Ms Charissa Tan, a music therapist based at the Leukemia and Lymphoma Foundation. For example, music can be used to engage autistic children and give them a chance to express themselves through singing or playing an instrument.

Patients can be very isolated and music can help them interact with people. The sense of achievement patients feel from learning to play an instrument draws them out of their shell and helps them interact with others. This also helps to boost their self-esteem, she explained.

To boost motor skills

Examples of the other uses of music therapy include getting uncooperative patients to comply with treatment and maintaining the motor skills of muscular dystrophy patients by getting them to play instruments.

Some of the instruments used are specially built for therapy. The reverie harp, for example, always sounds harmonious no matter how it is strummed.

Dr Adrian Wang, a consultant psychiatrist at Gleneagles Medical Centre, said that researchers believe that musical memory may be better preserved for those with cognitive and learning disorders. In reawakening these connections and memories in the brain, other parts of the brain may also be stimulated, he said.

The calming effect

Linking music to learning is helpful because music can be calming and allows one to focus better. One example is how people often whistle or hum a tune as they work. This can help a person coordinate and perform better at his task, he added.

To alleviate pain or anxiety, music can stimulate a neurotransmitter response in the brain although the mechanism is not fully understood, he said.

For example, a 1999 study published in the journal Alternative Therapies In Health And Medicine found that music therapy increases the level of melatonin in the body.

The hormone melatonin is believed to have helped put the patients in the study in a relaxed and calm mood.

Melatonin is also believed to help in memory and learning. Another study done in 1997 and published in the journal Neuroscience found that it prevents the death of the nervous cells in the brain when a person has Alzheimer's disease.

While there is wide acceptance of the profession of music therapy overseas, it is still a relatively small field here. Some are sceptical about its efficacy and doubt if it is an exact science.

Ms Tan said the evidence would be in the behaviour changes in the patient after the session. She also hopes that more local research will be done to encourage the use of music therapy here.

For the comatose

Another potential use of music therapy is in coma awakening in which the comatose are made to be more aware of their environment. This may help them emerge from their coma.

While the effects of music therapy may vary, there is at least one sure thing. 'It can stimulate positive emotions and enhance recovery. Most people do enjoy music to some extent,' said Dr Wang.

Thursday, July 1, 2010

The lenght and quality of one's life.

One may not be able to control the lenght of his life.

But he can make an effort to improve the quality of his life.

Benefits of Relaxation (by heartofhealing.net)

Info Source: http://heartofhealing.net/relaxation-wellness/benefits-of-relaxation/

Relaxation is perhaps the single most important key to health and well-being.

It is the antidote to stress which is known to contribute to the development of disease.

When we relax, our body has an opportunity to unwind.

The benefits of relaxation have been well researched and some of these are summarized below.

1. Relaxationgives the heart a rest by slowing the heart rate


2. reduces blood pressure

3. slows the rate of breathing, which reduces the need for oxygen

4. increases blood flow to the muscles

5. decreases muscle tension

As a result of relaxation, many people experience –

(a) more energy
(b) better sleep
(c) enhanced immunity
(d) increased concentration
(e) better problem-solving abilities
(f) greater efficiency
(g) smoother emotions — less anger, crying, anxiety, frustration
(h) less headaches and pain


We encourage you to make relaxation a priority! Take some time now for a relaxing guided meditation break in our Relaxation Room!

Meditation is a powerful tool for relaxation. To learn more, read our meditation page or visit our Meditation Oasis website.