A cup of low fat milk and an egg daily for me from mid October 2011

From mid October 2011, I add a cup of low fat milk or a slice of cheese, an egg (or about 100 grams of canned sardines) daily to my plant-based diet so that I can get sufficient B12 and iron.

I would elaborate on this matter later.

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

Bosch BSGL4000GB Vacuum Cleaner (Youtube)

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Bosch BSGL4000GB Vacuum Cleaner (Youtube)

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Bosch Vacuum cleaner BSGL4000GB Operation Instruction Manual

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Bosch Vacuum cleaner BSGL4000GB Operation Instruction Manual

Bosch Vacuum cleaner BSGL4000GB Operation Instruction Manual

Please visit the following web page and follow the instructions.

http://www.bosch-home.co.uk/customer-service/download-product-manuals.html

Bosch ALL ROUNDER vacuum cleaner model BSGL4000GB bought on 2011-12-30

On 2011-12-30, Friday, I bought a Bosch Vacuum cleaner model BSGL4000GB at S$199.00

(Usual Price = S$299.00). 2 Years warranty.

Bosch ALL ROUNDER vacuum cleaner

The All Rounder with a powerful 2000 watt motor, larger operating radius and Hepa Filtration. No surprise this vacuum cleaner was awarded a Which best buy in April 2011. With its quality multifloor tool and lightweight design it really is a great all rounder.

Product features

· Key features
o 2000 Watt motor
o Adjustable floor tool for carpets and hard floors
o HEPA filtration leaves the air 99.97% clean
o 10 m operating radius for long reach
o large 4 litre capacity bag

· Features
o 3 swivel wheels for manouevrability
o Soft coated wheels to protect hard floors
o Variable suction control for vacuuming a variety of surfaces
o On-board tools: crevice nozzle and upholstery nozzle
o Self sealing hygiene dust bags
o Weight: 4.8 kg
o Replacement dust bags: BBZ41FG/TYP G

(Info source: http://www.bosch-home.co.uk/store/product/BoschALLROUNDERvacuumcleaner/BSGL4000GB)

My first cup of ANLENE GOLD 51+YRS HI-CAL LOW FAT MILK POWDER (900g can pack)

On 2011-12-28, Wednesday, at 420 pm, I took first cup of ANLENE GOLD 51+YRS HI-CAL LOW FAT MILK POWDER (900g can pack, S$19.90 per can) which I bought on 2011-11-25. 30g of milk powder and hot water about 220 ml.

Skin Matters - Nutrition & Water (American Skin Association)

Source: http://www.americanskin.org/resource/

Nutrition & Water

Eating a well-balanced diet helps insure that your body gets all the vitamins it needs to maintain healthy skin. The following nutrients help the life of your skin:

• Vitamin A - Helps maintain healthy, smooth skin and hair
• Riboflavin (B1) - Helps prevent skin disorders, especially around the nose, lips and mouth
• Niacin - Helps prevent skin disorders, especially on parts of the body exposed to the sun
• Vitamin B6 - Helps prevent skin disorders and cracks around the mouth
• Vitamin C - Keeps skin smooth
• Vitamin D - Helps keep skin healthy. (This "sunshine vitamin" is also manufactured by the skin with the help of sunlight.)
• Water is the most important nutrient we consume. The human body is anywhere from 55 to 75 percent water. Without water, we could not survive. It is recommended that people drink 8 glasses of water a day.

American Skin Association

Source: http://www.americanskin.org/about/

Website: http://www.americanskin.org/

A unique collaboration of patients, families, advocates, physicians and scientists, American Skin Association has evolved over the past two decades as a leading force in efforts to defeat melanoma, skin cancer and disease.

Established to serve the now more than 100 million Americans — one third of the U.S. population — afflicted with skin disorders, the organization's mission remains to...

• Advance research
• Champion skin health — particularly among children
• Drive public awareness about skin disease

Under the visionary leadership of Founder & President George W. Hambrick, Jr., MD, our achievements include:

• Supported the work of over 133 exceptional young scientists with the vision, drive and dedication to find new and innovative new ways to prevent, detect and treat skin disease.
• Committed $7.4 million to advance dermatological research — the key to earlier diagnosis, less invasive therapies and, in time, prevention and cure.
• Provided free instruction in sun safety and skin health to 12 million children, teachers & parents through award-winning, national public school programs, such as The Wonders of Skin: Looking Good, Being Healthy and ASA's newest initiative for pre-teens and young teens — The Skin You're In.
• Established a model laboratory at Weill Cornell Medical College, which today remains one of the finest research facilities of its kind.
• Helped Americans to better understand the often devastating impact of skin disease and the skin's irreplaceable role in good health through a free hotline, publications and a Web site developed with The Rockefeller University.
• Urged government leaders to support increased funding for research, which is today among the National Institutes of Health's lowest priorities.

My Weight (Loss) Management from 2007-05-28 to 2011-12-28 (weight loss by Calories Restriction)

My Weight (Loss) Management from 2007-05-28 to 2011-12-28 (weight loss by Calories Restriction)

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

2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431

2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-08-28 morning, my weight = 56.9 kg, BMI = 20.649

2011-09-28 morning, my weight = 56.2 kg, BMI = 20.394

2011-10-28 morning, my weight = 56.8 kg, BMI = 20.613

2011-11-28 morning, my weight = 59.0 kg, BMI = 21.410

2011-12-28 morning, my weight = 60.3 kg, BMI = 21.882

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

Note 2:

At 0730 hour of 2011-12-28. Watson Scale = 59.8 + 500g = 60.3 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-11-28. Watson Scale = 58.5+ 500g = 59.0kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2011-10-28. Watson Scale = 56.3kg + 500g = 56.8 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-09-28. Watson Scale = 55.7 kg + 500g = 56.2 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-05-28. Watson Scale = 55.1kg + 500g = 55.6 kg

(Tanita BC 532 Scale is out of order)

At 0530 hour of 2011-04-28. Watson Scale = 55.2kg + 500g = 55.7 kg

(Tanita BC 532 Scale is out of order)

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 0530 hour of 2010-06-28. Watson Scale = 55.8kg + 500g = 56.3 kg

At 0530 hour of 2010-07-28. Watson Scale = 56.0kg + 500g = 56.5 kg

At 0830 hour of 2010-08-28. Watson Scale = 56.4kg + 500g = 56.9 kg

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.

Young vegetarians: Getting the nutrition they need (from CNN)

Please visit

http://edition.cnn.com/2011/10/21/health/young-vegetarians-nutrition/

You and your food

Your food becomes your body.

You are your food.

You are what you eat.

Your food affects your skin.

Your food affects your mood.

Your food affects your health.

Your food affects your life.

So eat the right food.

Eat healthy food!

Nutrition Information of Chinese Red Spinach

Nutrition Information of Chinese Red Spinach

(Contents per 100 grams)

苋菜(紫)[红苋]的营养成分列表

Source: http://www.poptool.net/health/yingyang/04/5/320.html

成分名称Component name	含量Content	成分名称Component name	含量Content	成分名称Component name	含量Content
可食部 Edible part	73	水分(克)Water (g)	88.8	能量(千卡)Energy (kcal)	31
能量(千焦)Energy (kJ)	130	蛋白质(克)Protein (g)	2.8	脂肪(克) Fat (g)	0.4
碳水化合物(克)Carbohydrates (grams)	5.9	膳食纤维(克) Dietary Fiber (g)	1.8	胆固醇(毫克)Cholesterol (mg)	0
灰份(克) Ash (g)	2.1	维生素A(毫克)Vitamin A (mg)	248	胡萝卜素(毫克)Carotene (mg)	1490
视黄醇(毫克)Retinol (mg)	0	硫胺素(微克)Thiamine (mg)	0.03	核黄素(毫克)Riboflavin (mg)	0.1
尼克酸(毫克)Niacin (mg)	0.6	维生素C(毫克)Vitamin C (mg)	30	维生素E(T)(毫克)Vitamin E (T) (mg)	1.54
aE aE	0.88	(β-γ)-E	0.66	δ-E	0
钙(毫克)Calcium (mg)	178	磷(毫克)Phosphorus (mg)	63	钾(毫克)Potassium (mg)	340
钠(毫克)Sodium (mg)	42.3	镁(毫克)Magnesium (mg)	38	铁(毫克)Iron (mg)	2.9
锌(毫克) Zinc (mg)	0.7	硒(微克)Selenium (mcg)	0.09	铜(毫克)Copper (mg)	0.07
锰(毫克)Manganese (mg)	0.35	碘(毫克)Iodine (mg)	0

What’s your vegetable (and fruits)-to-meat ratio in your diet?

According to Mr Chen Qi Zhong, Head of Nutrition Department of Ningxia Medical University of China(宁夏医科大学总医院营养科主任陈启众), the ideal vegetable (and fruits)-to-meat ratio in one's diet is 3 : 1.

Please visit also http://calorielab.com/news/2007/01/13/whats-your-vegetable-to-meat-ratio/ for the article "What’s your vegetable-to-meat ratio?" by Karen Collins, M.S., R.D., C.D.N.

www.askdrsears.com -- A Trusted Resource for Parents

Info Source: http://www.askdrsears.com/

About askdrsears.com

-- We are William Sears, MD and Martha Sears, RN. Most folks just call us Dr. Bill and Martha.

After raising eight children and practicing pediatric medicine for more than 30 years, we have answered questions from thousands of parents. Millions more have sought our advice through our 40+ pediatric books, articles in parenting magazines, and our appearances on more than 100 television programs such as 20/20, Donahue, Good Morning America, Oprah, CBS This Morning, CNN, NBC's Today Show and Dateline. How did all of this come about? Because we've always loved kids. That's why this site is dedicated to the people who have taught us the most about pediatric care: our eight children - James, Robert, Peter, Hayden, Erin, Matthew, Stephen and Lauren.

For those of you who don't know us, here is a brief overview of our credentials:

• Martha
• Dr. Bill
• Dr. Jim
• Dr. Bob
• Dr. Peter

8 Ways To Make A Vegetarian Diet Safe For You (Note: Pregnant woman) & Baby ~ Vegetarian

Source: Source: http://www.askdrsears.com/topics/pregnancy-childbirth/pregnancy-concerns/nutrition/8-ways-make-vegetarian-diet-safe-you-baby

(1) Maximize iron absorption by combining plant sources of iron with foods high in vitamin C.

(2) Be sure to tell your healthcare provider you're a vegan, and have your hemoglobin checked at least every other month. Because you can still feel anemic with a normal hemoglobin level, your doctor may want to do an iron profile, which is a more accurate measure of iron-sufficiency in your blood than is measuring your hemoglobin. (Research whether the increased fluid volume artificially dilutes the hemoglobin, giving a falsely low value.)

(3) If your practitioner recommends that you take iron supplements, protect yourself from discomfort by taking smaller doses with meals, for example, 100 milligrams of ferrous sulfate tablets three times a day. To increase the amount of iron absorbed from these pills, down a 100-milligram vitamin C tablet at the same time.

(4) Lean on sunlight as a valuable source of vitamin D. Since vitamin D is not stored in the body, you may need to take a supplement daily. Excess vitamin D is not readily excreted, so be sure you take only the required amount, which is 400 IU daily.

(5) You will need vitamin B12 supplements, since animal foods are the primary sources of this vitamin. Consult your healthcare provider. Some Vitamin B12 is found in yeast, wheat germ, whole grains, eggs, and milk.

(6) If you are a lacto-ova vegetarian (eat eggs and dairy, but no meat or fish), you can get adequate vitamin D and additional protein from these sources, yet iron and B12 may still be insufficient.

(7) If you are unwilling to take commercial supplements but are willing to compromise, eating four ounces of fish (fish liver oils, salmon, sardines, tuna) daily will provide enough of the otherwise missing nutrients for you to safely continue being "almost" a vegetarian while pregnant.

(8) If you're a strict vegetarian (a vegan -- no eggs, dairy, meat, or fish), you will need to monitor your diet most carefully. Consult a nutritionist to work out alternative sources of marginal nutrients.

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