My optimal blood pressure and pulse rate check on 2011-03-31, using Blood Pressure Monitor (OSIM I BPM Model OS-5000)

My optimal blood pressure and pulse rate check on 2011-03-31, using Blood Pressure Monitor (OSIM I BPM Model OS-5000)

On 2011-03-31, Thursday, at 0519 hour, just after waking from sleep, my blood pressure and heart beats using Blood Pressure Monitor (OSIM I BPM Model OS-5000):

Systolic = 106

Diastolic= 62

Pulse/min (heart betas/min) = 61 (I wish it could have been lower!)

My blood pressure was optimal and pulse rate was good. Calorie Restriction lifestyle with healthy plant-based diet is the main reason for the above good results although I hardly do any physical exercise!

I check my blood pressure and pulse rate almost daily after waking up in the morning. If you have any comments and advice, please let me know.

Thank you.

HL123

Wild Floral Honey (1 litre) marketed by THE SUKHA HOUSE

I am planning to buy Wild Floral Honey (1 litre) at S$12.00 marketed by THE SUKHA HOUSE

Product information:

(Info Source: http://www.sukhahouse.com/shop/index.php?act=viewProd&productId=38)

Wild Floral Honey (1 Litre) Harvested from mountains and forests of Chiangmai; it has a light floral flavour and is ideal for all kinds of beverages.GAP Certified

Where to buy:

Yes Natural Pte Ltd

51 Lorong 27 Geylang Singapore 388181

Tel: (65) 6846 1580

Fax: (65) 6846 1565

Email: retailg@yesnatural.biz

Happy family Brand Thai Black Glutinous Rice (1 kg pack)

This morning I bought 1 kg of Happy family Brand Thai Black Glutinous Rice at S$4.60 (packed by CMM Marketing Management Pte Ltd, 3000, Marsiling Road, Singapore 739108, Ph : 6269 0876 ; Fax : 6369 1149) from Sheng Siong Supermarket, Block 209 Upper Changi Road #01-631.

Product of Thailand

Price per 100g is S$0.46.

My Weight (Loss) Management from 2007-05-28 to 2011-03-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

My Weight (Loss) Management from 2007-05-28 to 2011-03-28 (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

2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104

2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104

2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177

Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

At 0730 hour of 2011-03-28. Watson Scale = 55.1kg + 500g = 55.6 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

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 had 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.

White rojak rocks (By Lua Jia Min)

(Picture Source: straitstimes.com/Lifestyle/Taste/Story dated 27 March 2011)

The Sunday Times

2011-03-27

Lifestyle > Taste > Story

White rojak rocks

By Lua Jia Min

The late Michael Jackson famously sang: 'It don't matter if you're black or white.' But for Mr Low How Lai, 66, it does - when it comes to his rojak.

He eats only white rojak and orders it from Madam Chua Chun Lan's Hojiak Rojak stall four times a week.

'White rojak is more fragrant than the black one,' says the wonton mee hawker, who has been eating white rojak for the past six years.

'Give me the rojak, a bowl of soup and rice, and I'm a happy man,' he adds.

White rojak - which uses sour plum paste instead of the traditional shrimp paste that gives the dish its dark hue - first appeared in Singapore about six years ago. Most stalls offering white rojak include ingredients such as fried dough sticks, taupok and turnip in the dish, which are commonly found in black rojak.

While the origin of the dish is hazy, Ms Christine Ty, 40, owner of Apa Rojak, says she started selling white rojak in 2009 to cater to vegetarians and those allergic to shrimp.

Ms Jessie Wee, 46, owner of Aunty Jessie's Rojak, serves about 100 plates of white rojak a night even though her stall at Food Republic Beer Garden at St James Power Station is less than a month old.

She says: 'We're still introducing our customers to white rojak, but there has definitely been an increase in demand for it.'

Fans of white rojak prefer the lighter and more refreshing taste of the sour plum sauce.

Dispatch driver Seow Kim Moi, 46, says: 'I like it better because white rojak doesn't leave you feeling thirsty after eating.'

Madam Chua adds that white rojak appeals to health-conscious people because the sour plum paste is a healthier alternative to shrimp paste.

Agreeing, nutritionist Velumani Deepapriya says that, leaving aside the other ingredients, plum paste is better since it has virtually no cholesterol. In comparison, there is about 25mg of cholesterol in one tablespoon of shrimp paste.

To ensure that her rojak is healthy, Ms Sophia Teh, 60, owner of the vegetarian New Green Pasture Cafe, leaves out fried dough sticks and taupok, and uses only organic fruit and vegetables in her dish.

White rojak has also gone down well with some tourists.

Mr Roger Marks, 52, an American engineer, tasted both black and white versions at Apa Rojak and says: 'The flavour of the fruits in white rojak is more noticeable. I would definitely order this the next time.'

Rojak rendezvous (A List of some White Rojak Stalls)

================================

HOJIAK BLACK 'N' WHITE ROJAK

Where: Block 848, Yishun Ring Rd

Open: 11am to 11pm, daily

Price: $2.50 to $5

--------------------------------

AUNTY JESSIE'S ROJAK

Where: Food Republic Beer Garden, St James Power Station, 3 Sentosa Gateway

Open: 6pm to 5am (Sun to Thu), 6pm to 6am (Fri to Sat)

Price: $4 to 6

--------------------------------

NEW GREEN PASTURE CAFE

Where: 190 Middle Road, 04-22 Fortune Centre

Open: 11am to 8pm (Tue to Sun, closed on Mon)

Price: $6 to 12

--------------------------------

APA ROJAK

Where: 18 Raffles Quay, Stall 114, Lau Pa Sat Festival Market

Open: 11am to 11pm (Mon to Sat, closed on Sun)

Price: $4 to $8

"Oily food ruined her liver", CHIA HUI JUN reports

Mind Your Body of the Straits Times, Mar 24, 2011, Thursady

CHIA HUI JUN reports

=======================================

After she got married and had kids, Madam Ler Ah Muay was so caught up with work and family life she neglected her diet. For the next 30 years, she ate what she liked and what was conveniently available in hawker centres like Nonya kueh, goreng pisang (fried bananas) and char kway teow, even though she developed diabetes more than 20 years ago.

The decades of neglect took their toll. The retiree, now 68, can no longer continue her high-calorie diet since being diagnosed with non-alcoholic fatty liver disease last year, a diet-related disease in which fat is deposited in the liver.

Her liver then became inflamed and eventually became scarred - a condition called cirrhosis. She also developed liver cancer, a complication which sometimes afflicts people with a fatty liver, said Madam Ler's son, Dr Phua Ling Yaw, who is a general practitioner in Shenton Medical Clinic @ Duxton, the Pinnacle.

When a person eats, digestive enzymes in the mouth, stomach and small intestine break down carbohydrates, proteins and fats into smaller molecules such as glucose, amino acids and fatty acids respectively, said Dr Tan Hui Hui, consultant at the Singapore General Hospital's department of gastroenterology and hepatology.

Bile produced by the liver also helps in dissolving the fats in the small intestine.
These smaller molecules are absorbed through the intestinal walls into the bloodstream, to be used in the rest of the body.

Glucose that has not been used to provide energy to various cells in the body is converted into glycogen, which is stored in the liver as an energy source.

Part of the fatty acids are used to help with brain function, joint mobilisation and absorption of fat-soluble vitamins such as vitamins A and E, while some are stored as adipose tissue under the skin or in the abdomen.

Some fatty acids are stored in the liver as glycogen or converted to hormones or cholesterol. The excess is deposited as fat droplets within the liver.

When too much fatty acid is delivered to the liver for processing or when the liver is unable to break down fat efficiently or a combination of both, the build-up of fat is stored in the liver, resulting in a fatty liver, said Dr Tan.

Fat in the liver may injure the liver cells, which can lead to fibrosis (scarring) and eventually cirrhosis (hardening of scar tissue), Dr Tan said. The consequences of liver cirrhosis include liver failure and an increased liver cancer risk.

Family history, obesity and metabolic syndrome - which includes risk factors such as glucose intolerance, low levels of good cholesterol, high levels of fat in the blood and hypertension - are risk factors for fatty liver disease, said Dr Low How Cheng, consultant at National University Hospital's department of gastroenterology and hepatology.

People who want to take care of their livers should choose low-fat dairy products and substitute simple carbohydrates, such as white rice and bread, with complex carbohydrates, such as whole grains, said Dr Tan.

They should also avoid self-medicating unnecessarily, consuming herbs from unreliable sources, crash diets and rapid weight-loss programmes, she said.

The condition of a fatty liver can be reversed if a person exercises and keeps to a low-fat diet.
However, it is too late for Madam Ler's condition to be reversed. She found out about the cirrhosis and cancer in February last year, when she suffered a hip fracture and had her blood tested. 'Before that, I was tired easily, had gastric pains and had no appetite but I did not see a doctor," she said.

She underwent radiotherapy and chemotherapy last year and the cancer is now in remission. But the liver cirrhosis has robbed her liver of 80 per cent of its function and she needs a liver transplant.

Now, Madam Ler watches her diet and exercises regularly to lose weight so that she can be eligible for a transplant. This is because being overweight means the body is more likely to reject a transplanted liver. 'I was lucky it was discovered early. My brother died of liver cancer," she said.

Staying healthy always (By Huang Huifen) --- 8 Health Tips

The Sunday Times, Mar 20, 2011

Lifestyle > Pulse

Staying healthy always

LifeStyle sums up the health tips given by experts in articles run on these pages over the years as the Pulse column comes to a close.

By Huang Huifen

1 Drink six glasses of plain water a day.
It is as simple as H20. Water transports nutrients in the body, eliminates waste products and regulates temperature. All this for zero calories.

Do not bother with ionising machines that convert tap water into alkaline water. The makers claim the machines reduce acidity in the body, hence warding off degenerative diseases. But doctors say the body already maintains a healthy pH range without external help.

2 Eat mostly plants and unprocessed foods. And a bit of meat.
The secret to a long and healthy life can be summed up in American food journalist Michael Pollan's famous rule: Eat food. Not too much. Mostly plants.
He advocates eating whole foods rather than processed food, and suggests stopping when you are about to feel full. Meat should be a side dish.

Ms Ashu Sharma, dietitian at Sodexo Singapore, a food and facilities management company, says: 'Eating less meat will mean less intake of saturated fat, one of the major risk factors for heart diseases and other types of cancer.'

As a rule, you need only two palm-size servings of meat a day. Mix that with a range of different foods with varying nutrients to have a healthy and balanced diet.

3 Don't pop pills, eat nutrient-rich food.
Get vitamin A from eggs for healthy eyes, skin and stronger resistance. And vitamin C from fruit such as strawberries.

Dietitians say a person on a balanced diet with no pre-existing deficiencies does not need supplements. In fact, Ms Nehal Kamdar, a senior dietitian at Raffles Hospital, dismisses the idea of having to meet a daily vitamin and mineral target as a 'marketing myth'.

4 Lose weight by eating a healthy diet.
Forget the Atkin's Diet, slimming pills, acupuncture, fat-busting creams or machines. The bottomline to losing weight is eating healthily.

Mrs Magdalin Cheong, the chief dietitian in Changi General Hospital, says: 'Avoid high-calorie food all the time, choose healthy foods most of the time and enjoy 'naughty' food sometimes.'

That means avoiding deep-fried or sugary foods, eating lots of healthy foods such as vitamin-packed blueberries (inset) and giving yourself occasional 'naughty' treats, such as a sweet cinnamon roll.

5 Get eight hours of sleep a day.
Studies have linked inadequate sleep to weight- related issues and diseases.
To ensure a good night's rest, establish a routine sleep pattern, keep the bedroom solely for sleep and not other stimulating activities, and avoid eating a heavy meal or exercising close to bedtime.

6 Stub out.
Smokers, you have no excuse, the health risks are clear. A recently published study by the National University of Singapore found that smokers are seven times more likely than non-smokers to get lung cancer.

Smoking also causes heart diseases such as coronary artery disease, a common heart disease where the arteries are clogged and may possibly trigger a heart attack.

Then there are the savings you can make. In 2008, Pulse interviewed a man who estimated that he could save $4,500 a year if he quit smoking.

7 Exercise at least four times a week, for about 45 minutes each time.
A combination of resistance training, such as lifting weights, and cardiovascular workout such as running, can build stronger bones, heart, lungs and blood circulatory system.

With obesity at bay, the risk of heart diseases and cancer is lowered.
Mr Chung Tze Khit, owner of Gold's Gym, suggests incorporating active elements in your lifestyle by taking the stairs or alighting one bus stop earlier than your destination and walking the rest of the way.

8 Healthy mind = healthy body.
When your body experiences emotional stress such as anxiety, anger and sorrow, it will release chemicals such as adrenaline that will drive your blood pressure up, make your heart beat faster and put a strain on your health. It will also lower your immune responses, making you susceptible to diseases.

Dr Lim Yun Chin, a specialist in psychiatry at Raffles Hospital, gives three tips for emotional health.

Firstly, connect with people who love you, and get affirmation and emotional support from them.

Secondly, love yourself by exercising, relaxing and having a balanced diet.
Lastly, learn to reframe your problems through self-talk or cognitive restructuring to turn your negative thinking into positive ones. So, if you want to flex any muscles, smile.

綠源寶 LeaYoung Bio 100% black sesame powder I take regualry now

At present the black sesame powder I take regularly is 100% black sesame powder produced by LeaYoung Bio 綠源寶＆欣麗美姿企業有限公司

Net Weight per can = 450 grams

Price = S$13.80 as at 17/2/2011

Available at Unity NTUC Healthcare Ang Mo Kio (AMK) Hub


Nutrition Facts (Per 100 grams of black sesame powder)


Calories 615kcal


Protein 20.02 g


Fat 54.52 g /


Saturated Fat 10.95 g


Trans Fat 0 g


Carbohydrate 10.97 g


Na 1.02 mg

My Diet Management( The Healthy Foods I normally eat daily, as at Tuesday 15 March, 2011)

My Chinese multigrain rice called ten-grain rice (十谷米)

================================

My daily smoothie

===========================

Picture of the ingredients of my Chinese multigrain rice called ten-grain rice (十谷米)

The following are the foods I normally take daily:

(1) Almost no processed food except my daily 3-in-1 coffee and multigrain bread and some wheat biscuits or sugar biscuits.

(2) On most days, my breakfast consists of one cup of 3-in-1 coffee and two slices of multigrain bread. My lunch and dinner are non-organic Chinese multigrain rice called ten-grain rice (十谷米) with no added sugar, no added salt, no added fat no processed ingredients.

(3) On most days I take about 750 ml of green smoothie consisting of about 400 grams of a carrots, an oranges (or an apple), 1 or 2 bananas ( Note: I stopped taking 100 grams of organic kailan (i.e. Chinese kale) or organic cai xin since my last purchase on 8 Feb 2011)

(4) Occasionally I eat a little meat and egg and some leftover not-so-healthy food from my family members.

(5) A Multi-vitamin tablet daily.

(6) A vitamin C 1000mg tablet daily.

(7) 2 x tablets of "calcium (600g) +Vitamin D (200 IU)" daily.

I hope my experience is useful to you as a reference.

I am still learner on healthy diet.I also look forward to your comments and advice.

Please also http://hl123.blogspot.com/2011/01/benefits-of-healthy-plant-based-diet.html

How many times should a person pass motion a day?

According to Dr. Lei Jiu Nan, a really healthy person should pass motion 3 times a day. (Information source Page 204 of her book in Chinese, titled 自然唤醒健康 “meaning “Nature wakes up health”, ISBN: 9787506034586.

My diet is mainly plant-based. Low sugar, low salt, low fat, low protein and high dietary fibre. Non-fried.

I myself normally pass motion twice a day. The stools are well-formed banana shape and about 200 to 400 grams each time. On some days, I pass motion 3 times a day.

4 sides multi-use grater for shredding ginger, garlic, radish and other vegetables

Image Source: http://www.sz-wholesale.com/shenzhen_China_products/Grater_1.htm

On 2011-03-06, Sunady morning, I bought a 4-side grater same as the one shown above from a shop next to Guardian near my home at a price of S$3.80 for making ginger red tea.

Description: 4 sides multi-use grater,make by tinplate or stainless steel,and with various handles.it can shred garlic,vagetable, radish and so on.

My first home-made Ginger Red Tea with honey

Image Source: http://www.meishichina.com/Health/CommonSense/200808/46581.html

On 2011-03-6, Sunday, afternoon I made my first home-made Ginger Red Tea with sliced raw ginger, honey and a Lipton tea bag.

I shall write more on this topic later.

Let Them Eat Meat (a website by Rhys Southan, an ex-vegan on veganism)

At 1724 hours on 2011-03-06, Sunday, I came a website by Rhys Southan, an ex-vegan on veganism.

The website is http://letthemeatmeat.com/.

Thanks.

Book "Purify Your Body [Paperback]“ by Dr. Yumi Ishihara, MD (石原結實)(石原结实)

Info Source: http://www.amazon.com/Purify-Your-Body-Yumi-Ishihara/dp/0966732219

Book: "Purify Your Body [Paperback]"

Yumi Ishihara: MD (Author), STEPHANIE SANTOS (Editor), RUSSELL C. LEONG (Illustrator)

Product Details

Paperback: 151 pages
Publisher: Best seller books of Japan; 1 edition (April 11, 2008)
Language: English
ISBN-10: 0966732219
ISBN-13: 978-0966732214
Product Dimensions: 8.5 x 5.5 x 0.4 inches
Shipping Weight: 8 ounces (View shipping rates and policies)
Average Customer Review: Be the first to review this item
Amazon Bestsellers Rank: #764,788 in Books (See Top 100 in Books)

Product Description
Eastern-Western Medical doctor who graduated from Western Medical School in Japan wrote this book. Dr. Ishihara had suffered chronic diarrhea when he was teen age. None of treatments he received helped him except chlorophyll juice and brown rice diet. Since then, he began to have an interest in folk remedies. Dr. Ishihara pointed out that Western Medicine was coped with only symptoms of sickness, not to solve and/or to remove reasons. Therefore, patients never recovered from sickness and keep taking medicine.

About the Author

Was born in 1948. Graduated from Nagasaki Medical University and worked as an intern in the department of blood-internal medicine at the university hospital. After worked in Nagasaki Atomic-Bomb-Hospital, started four years research in Preventive Medicine and same time, studied Eastern Medical Science. During this period, studied at the world s first naturopathy hospital Bircher Benner Hospital in Zurich, Switzerland and Fasting Clinic in Moscow established by Dr. Nikolaiev. Early 1980th established Eastern-Western Medicine and opened Ishihara Clinic in Tokyo. 1985 opened sanatorium for carrot-apple juice fasting therapy near the Mt. Fuji. Dr. Ishihara published more than one hundred books. One of his books named Warm your body, solved most of health problems was sold more than 700,000 copies in Japan.

Eat more fibre to live longer

Eat more fibre to live longer

From: Mind Your Body of the Straits Times, Mar 3, 2011, Thursday

Health bite
=====================================

A team led by Dr Yikyung Park, a staff scientist at the National Cancer Institute, studied almost 400,000 people and found a strong link between a high-fibre diet and a longer life.

In 1995 or 1996, participants aged 50 to 71 filled in a questionnaire on how often they ate 124 food items. Nine years later, 20,126 men and 11,330 women among them had died. National records were used to find out their cause of death.

The study found that those who ate a diet rich in whole grains, fruit and vegetables (adding up to 29g of fibre per day for men and 26g for women) were 22 per cent less likely to die after nine years than those who ate the least fibre (13g and 11g per day).

Those in the high-fibre group were also less likely to die of cardiovascular, infectious and respiratory diseases. Fewer men on a high-fibre diet died of cancer, but this link was not found in women.

Dr Park said the team found that fibre has anti-inflammatory properties and grains are also rich in beneficial vitamins, minerals and chemicals.

The researchers noted that people who ate more fibre were generally healthier, more educated and more physically active to begin with, but the study, which was published in the Archives Of Internal Medicine, adjusted for these differences.

In 2003, the Health Promotion Board developed dietary guidelines which advised adult Singaporeans to eat more whole grains such as rolled oats, brown rice and bread.

The New York Times

15 Immune Boosting Foods (by webmd.com)

Info Source:
http://www.webmd.com/cold-and-flu/slideshow-immune-foods?ecd=wnl_lbt_030211

15 Immune Boosting Foods (by webmd.com)

1. Elderberry
An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

2. Button Mushrooms
Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.
.
3. Acai Berry
Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.
.
4. Oysters
Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

.
5. Watermelon
Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

.
6. Cabbage
This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

7. Almonds
A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

8. Grapefruit
Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone, without supplementation, to help treat cold and flu. However, grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.

9. Wheat Germ
Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

10. Low-Fat Yogurt
A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

11. Garlic
Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.

12. Spinach
Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

13. Tea
Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.

14. Sweet Potato
Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

15. Broccoli
Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.

My optimal blood pressure and pulse rate check on 2011-03-02, using Blood Pressue Monitor (OSIM I BPM Model OS-5000)

On 2011-03-02, Wednesday, at 0940 hour, about 15 minutes after coming from a walk and some light physical activities, my blood pressure and heart beats using Blood Pressure Monitor (OSIM I BPM Model OS-5000): Systolic = 116 Diastolic= 66 Pulse/min (heart betas/min) = 66 (I wish it could have been lower!) My blood pressure was optimal and pulse rate was good. Calorie Restriction lifestyle with healthy plant-based diet is the main reason for the above good results although I hardly do any physical exercise! I check my blood pressure and pulse rate almost daily after waking up in the morning. If you have any comments and advice, please let me know. Thank you. HL123

My Weight (Loss) Management from 2007-05-28 to 2011-02-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)

My Weight (Loss) Management from 2007-05-28 to 2011-02-28 (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
2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249
2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104
2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177
2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104
2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503

Note 1: On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.

Note 2:

At 0530 hour of 2011-02-28. Watson Scale = 56.0 kg + 500g = 56.5 kg
(Tanita BC 532 Scale is out of order)


At 0530 hour of 2011-01-28. Tanita BC 532 Scale = 55.5 kg

At 0700 hour of 2010-12-28. Tanita BC 532 Scale = 55.5 kg

At 0800 hour of 2010-11-28. Tanita BC 532 Scale = 55.6 kg

At 0530 hour of 2010-10-28. Watson Scale = 54.9 kg + 500g = 55.4 kg. Tanita Scale = not used

At 0530 hour of 2010-09-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

At 0730 hour of 2010-08-28. Watson Scale = 55.3 kg + 500g = 55.8kg. Tanita Scale = not used

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 had 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.