Saturday, March 29, 2014
Diabetes: What is Diabetes?
What is Diabetes?
Diabetes is a chronic condition. This means that it lasts for a long time, often for someone's whole life.
For our bodies to work properly we need to convert glucose (sugar) from food into energy.
A hormone called insulin is essential for the conversion of glucose into energy.
In people with diabetes, insulin is no longer produced or not produced in sufficient amounts by the body.
So when people with diabetes eat glucose, which is in foods such as breads, cereals, fruit and starchy vegetables, legumes, milk, yoghurt and sweets, it can’t be converted into energy.
Instead of being turned into energy the glucose stays in the blood.
This is why blood glucose levels are higher in people with diabetes.
Glucose is carried around your body in your blood. Your blood glucose level is called glycaemia.
Info source: http://www.diabetesaustralia.com.au/Understanding-Diabetes/What-is-Diabetes/
Diabetes is a chronic condition. This means that it lasts for a long time, often for someone's whole life.
For our bodies to work properly we need to convert glucose (sugar) from food into energy.
A hormone called insulin is essential for the conversion of glucose into energy.
In people with diabetes, insulin is no longer produced or not produced in sufficient amounts by the body.
So when people with diabetes eat glucose, which is in foods such as breads, cereals, fruit and starchy vegetables, legumes, milk, yoghurt and sweets, it can’t be converted into energy.
Instead of being turned into energy the glucose stays in the blood.
This is why blood glucose levels are higher in people with diabetes.
Glucose is carried around your body in your blood. Your blood glucose level is called glycaemia.
Info source: http://www.diabetesaustralia.com.au/Understanding-Diabetes/What-is-Diabetes/
Friday, March 28, 2014
My Weight (Loss) Management from 2007-05-28 to 2014-03-28 (weight loss by Calorie Restriction, i.e. Dietary Energy Restriction)
My Weight (Loss) Management from 2007-05-28 to 2014-03-28 (weight loss by Calorie Restriction, i.e. Dietary Energy 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
2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318
2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753
2012-03-28 morning, my weight = 62.5 kg, BMI = 22.681
2012-04-28 morning, my weight = 61.3 kg, BMI = 22.246
2012-05-28 morning, my weight = 60.7 kg, BMI = 22.028
2012-06-28 morning, my weight = 60.6 kg, BMI = 21.992
2012-07-28 morning, my weight = 61.2 kg, BMI = 22.209
2012-08-28 morning, my weight = 60.8 kg, BMI = 22.064
2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318**
2012-10-28 morning, my weight = 62.3 kg, BMI = 22.608
2012-11-28 morning, my weight = 63.4 kg, BMI = 23.008***
2012-12-28 morning, my weight = 62.9 kg, BMI = 22.826
2013-01-28 morning, my weight = 63.0 kg, BMI = 22.863
2013-02-28 morning, my weight = 62.1 kg, BMI = 22.536
2013-03-28 morning, my weight = 61.5 kg, BMI = 22.318
2013-04-28 12.45 pm, my weight = 63.1 kg, BMI = 22.899****
2013-05-28 morning, my weight = 62.3 kg, BMI = 22.608
2013-06-28 morning, my weight = 62.2 kg, BMI = 22.572
2013-07-28 morning, my weight = 62.4 kg, BMI = 22.645
2013-08-28 morning, my weight = 62.6 kg BMI = 22.717
2013-09-28 morning, my weight = 62.4 kg BMI = 22.645**
2013-10-28 morning, my weight = 62.3 kg BMI = 22.609
2013-11-28 morning, my weight = 63.1 kg BMI = 22.899
2013-12-28 morning, my weight = 64.4 kg BMI = 23.371
2014-01-28 morning, my weight = 63.6 kg, BMI = 23.080
2014-02-28 morning, my weight = 63.3 kg, BMI = 22.971
2014-03-28 morning, my weight = 62.7 kg, BMI = 22.753
.=====================================
Note 1:
2014-03-28 at 5.30 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753
**2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318** (Estimated Weight)
**2013-09-28 morning, my weight = 62.4 kg BMI = 22.645** (Estimated)
2014-02-28 5.31 am
62.8 kg + 500g = 63.3 kg
2014-01-28 5.34 am
63.1 kg + 500g
63.6 kg
2013/12/28 7 am
63.9 kg + 500 g
= 64.4 kg
2013-11-28 7.00 am
62.6 kg + 500 g Camry
= 63.1 kg
2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg
2013-08-28 0028 am
62.1 kg + 500 grams
= 62.6 kg
BMI 22.717
2013-07-28 0030 am
61.9 kg + 500g = 62.4 kg
BMI = 22.645
On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.
Note 2:
JP weight on 28-6-2012 at 71.0 pm 60.1 kg + 500g = 60.6 kg
Bmi 21.99
JP weight on 28-07-2012 6.05 am
60.7 kg + 500 g = 61.2 kg
BMI 22.209
JP 2012-08-28 weight 7.15 am
60.3 kg + 500 g = 60.8 kg
BMI 22.064
2012-09-28 Estimated weight = 61.5 kg
2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg
BMI 22.6085
2012-11-28 Wednesday 6.55 am
62.9 kg + 500g = 63.4 kg
BMI 23.076
2012-12-28 6.39 am
62.4 kg + 500g = 62.9 kg
BMI 22.826
2013-01-28 Monday 5.30 am
62.5 kg + 500g = 63.00 kg
BMI 22.8625
2013-02-28 Thursday 6.10 am
61.6 kg + 500g = 62.1 kg
BMI 22.5359
2013-03-28 Thu 5.26 am
61.0 kg + 500g = 61.5 kg
BMI = 22.318
2013-05-28 Sun 5.26 am
61.8 kg + 500g = 62.3 kg
****Note(MD28): Attended second sister’s birthday buffet dinner at 8.00 pm on 2013-04-27.
My Weight 2012-05-28, 7 am weight = (Watson Scale ) 60.2 kg + 500 g
My weight on 2012-04-28, 7.06 am = (Watson Scale ) 60.8 kg + 500 g = 61.3 kg
Weight on 2012-03-28 7 am = (Watson Scale ) 62.00 kg + 500g = 62.5 kg
At 0730 hour of 2012-02-28. Watson Scale = 62.2 + 500g = 62.7 kg
(Tanita BC 532 Scale is out of order)
At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)
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.
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
2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318
2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753
2012-03-28 morning, my weight = 62.5 kg, BMI = 22.681
2012-04-28 morning, my weight = 61.3 kg, BMI = 22.246
2012-05-28 morning, my weight = 60.7 kg, BMI = 22.028
2012-06-28 morning, my weight = 60.6 kg, BMI = 21.992
2012-07-28 morning, my weight = 61.2 kg, BMI = 22.209
2012-08-28 morning, my weight = 60.8 kg, BMI = 22.064
2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318**
2012-10-28 morning, my weight = 62.3 kg, BMI = 22.608
2012-11-28 morning, my weight = 63.4 kg, BMI = 23.008***
2012-12-28 morning, my weight = 62.9 kg, BMI = 22.826
2013-01-28 morning, my weight = 63.0 kg, BMI = 22.863
2013-02-28 morning, my weight = 62.1 kg, BMI = 22.536
2013-03-28 morning, my weight = 61.5 kg, BMI = 22.318
2013-04-28 12.45 pm, my weight = 63.1 kg, BMI = 22.899****
2013-05-28 morning, my weight = 62.3 kg, BMI = 22.608
2013-06-28 morning, my weight = 62.2 kg, BMI = 22.572
2013-07-28 morning, my weight = 62.4 kg, BMI = 22.645
2013-08-28 morning, my weight = 62.6 kg BMI = 22.717
2013-09-28 morning, my weight = 62.4 kg BMI = 22.645**
2013-10-28 morning, my weight = 62.3 kg BMI = 22.609
2013-11-28 morning, my weight = 63.1 kg BMI = 22.899
2013-12-28 morning, my weight = 64.4 kg BMI = 23.371
2014-01-28 morning, my weight = 63.6 kg, BMI = 23.080
2014-02-28 morning, my weight = 63.3 kg, BMI = 22.971
2014-03-28 morning, my weight = 62.7 kg, BMI = 22.753
.=====================================
Note 1:
2014-03-28 at 5.30 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753
**2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318** (Estimated Weight)
**2013-09-28 morning, my weight = 62.4 kg BMI = 22.645** (Estimated)
2014-02-28 5.31 am
62.8 kg + 500g = 63.3 kg
2014-01-28 5.34 am
63.1 kg + 500g
63.6 kg
2013/12/28 7 am
63.9 kg + 500 g
= 64.4 kg
2013-11-28 7.00 am
62.6 kg + 500 g Camry
= 63.1 kg
2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg
2013-08-28 0028 am
62.1 kg + 500 grams
= 62.6 kg
BMI 22.717
2013-07-28 0030 am
61.9 kg + 500g = 62.4 kg
BMI = 22.645
On 2010-10-30, Tanita BC532 replaced watson Scale because the battery low too fast.
Note 2:
JP weight on 28-6-2012 at 71.0 pm 60.1 kg + 500g = 60.6 kg
Bmi 21.99
JP weight on 28-07-2012 6.05 am
60.7 kg + 500 g = 61.2 kg
BMI 22.209
JP 2012-08-28 weight 7.15 am
60.3 kg + 500 g = 60.8 kg
BMI 22.064
2012-09-28 Estimated weight = 61.5 kg
2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg
BMI 22.6085
2012-11-28 Wednesday 6.55 am
62.9 kg + 500g = 63.4 kg
BMI 23.076
2012-12-28 6.39 am
62.4 kg + 500g = 62.9 kg
BMI 22.826
2013-01-28 Monday 5.30 am
62.5 kg + 500g = 63.00 kg
BMI 22.8625
2013-02-28 Thursday 6.10 am
61.6 kg + 500g = 62.1 kg
BMI 22.5359
2013-03-28 Thu 5.26 am
61.0 kg + 500g = 61.5 kg
BMI = 22.318
2013-05-28 Sun 5.26 am
61.8 kg + 500g = 62.3 kg
****Note(MD28): Attended second sister’s birthday buffet dinner at 8.00 pm on 2013-04-27.
My Weight 2012-05-28, 7 am weight = (Watson Scale ) 60.2 kg + 500 g
My weight on 2012-04-28, 7.06 am = (Watson Scale ) 60.8 kg + 500 g = 61.3 kg
Weight on 2012-03-28 7 am = (Watson Scale ) 62.00 kg + 500g = 62.5 kg
At 0730 hour of 2012-02-28. Watson Scale = 62.2 + 500g = 62.7 kg
(Tanita BC 532 Scale is out of order)
At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg
(Tanita BC 532 Scale is out of order)
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.
Wednesday, March 26, 2014
Monster turtle which lived 70 to 75 million years ago. Illustration pictire.
Monster turtle which lived 70 to 75 million years ago. Was this monster turtle a herbivore, carnivore or omnivore ?
Illustration pictire.
'Hypnosis helped me get to sleep'
'Hypnosis helped me get to sleep'
Sent from my iPhone
Slideshow: High-Fiber Super Foods: Whole Grains, Fruits, & More
Slideshow: High-Fiber Super Foods: Whole Grains, Fruits, & More
Tuesday, March 25, 2014
The Vegan Blueprint: A vegan food program to help you adopt vegan diet ( by Jenné Claiborne )
The Vegan Blueprint will help you adopt a healthy, delicious and sustainable plant-based diet in just 21 days! The focus is on whole, unprocessed foods (no vegan soy dogs here), and practical solutions for a lifetime of health.
Sweet Potato Soul : A vegan food blog
Jenné Claiborne is passionate about helping women adopt and maintain a plant-based diet so they can improve their energy, lose weight, and feel their very best. She is the founder of The Nourishing Vegan, a New York–based personal chef service. She is also the creator of Sweet Potato Soul, a vegan food blog that features recipes, tips, and cooking videos. In 2013, Jenné launched the 21-Day Vegan Blueprint, an interactive online program that takes the guess work out of becoming vegan. Follow Jenné on Facebook, Twitter, and Instagram.
Monday, March 24, 2014
Philips cordless phone D400 Chinese Operation Manual
Philips cordless phone D400 Chinese Operation Manual
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Be positive!
Be positive wherever you are and/or whatever you do!
The picture is from "Build your confidence" Facebook on 2013-03-23.
Sunday, March 23, 2014
Whole Grains: Foods That Fight Cancer?
Info source: http://www.aicr.org/foods-that-fight-cancer/foodsthatfightcancer_whole_grains.html
Foods That Fight Cancer?
Whole Grains
The term “whole grain” means that all three parts of the grain kernel (germ, bran and endosperm) are included. Refined grains usually have the bran and germ removed, leaving only the starchy endosperm. Brown rice is a whole grain, white rice is not. Other whole-grain foods include wheat breads, rolls, pasta and cereals; whole grain oat cereals such as oatmeal, popcorn, wild rice, tortilla and tortilla chips, corn, kasha (roasted buckwheat) and tabouleh (bulghur wheat).
Whole grains are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells from the types of damage that may lead to cancer. In addition research points to specific substances in whole grains that have been linked to lower cancer risk, including antioxidants, phenols, lignans (which is a kind of phytoestrogen) and saponins.
AICR's second expert report, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, found probable evidence that foods containing dietary fiber, like whole grains, can decrease one’s risk of developing colorectal cancer.
Moreover, limiting energy dense foods and eating a predominantly plant-based diet rich in vegetables, fruits, whole grains and beans can help with weight maintenance and, in turn, may decrease your risk of developing cance
Foods That Fight Cancer?
Whole Grains
The term “whole grain” means that all three parts of the grain kernel (germ, bran and endosperm) are included. Refined grains usually have the bran and germ removed, leaving only the starchy endosperm. Brown rice is a whole grain, white rice is not. Other whole-grain foods include wheat breads, rolls, pasta and cereals; whole grain oat cereals such as oatmeal, popcorn, wild rice, tortilla and tortilla chips, corn, kasha (roasted buckwheat) and tabouleh (bulghur wheat).
Whole grains are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells from the types of damage that may lead to cancer. In addition research points to specific substances in whole grains that have been linked to lower cancer risk, including antioxidants, phenols, lignans (which is a kind of phytoestrogen) and saponins.
AICR's second expert report, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, found probable evidence that foods containing dietary fiber, like whole grains, can decrease one’s risk of developing colorectal cancer.
Moreover, limiting energy dense foods and eating a predominantly plant-based diet rich in vegetables, fruits, whole grains and beans can help with weight maintenance and, in turn, may decrease your risk of developing cance
Foods for cancer prevention: Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
For good health, American Institute for Cancer Research (AICR), recommends that we base all of our meals on plant foods. When preparing a meal, aim to fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.
Research shows that vegetables and fruits probably protect against a range of cancers, including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas and prostate. There are many reasons why vegetables and fruits may protect against cancer.
As well as containing vitamins and minerals, which help keep the body healthy and strengthen our immune system, they are also good sources of substances like phytochemicals. These are biologically active compounds, which can help to protect cells in the body from damage that can lead to cancer.
Foods containing fiber are also linked to a reduced risk of cancer. These foods include whole-grain bread and pasta, oats and vegetables and fruits. Fiber is thought to have many benefits, including helping to speed up ‘gut transit time’ - how long it takes food to move through the digestive system.
Plant foods can also help us to maintain a healthy weight because many of them are lower in energy density (calories).
Info source: http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_04_plant_based.html
Research shows that vegetables and fruits probably protect against a range of cancers, including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas and prostate. There are many reasons why vegetables and fruits may protect against cancer.
As well as containing vitamins and minerals, which help keep the body healthy and strengthen our immune system, they are also good sources of substances like phytochemicals. These are biologically active compounds, which can help to protect cells in the body from damage that can lead to cancer.
Foods containing fiber are also linked to a reduced risk of cancer. These foods include whole-grain bread and pasta, oats and vegetables and fruits. Fiber is thought to have many benefits, including helping to speed up ‘gut transit time’ - how long it takes food to move through the digestive system.
Plant foods can also help us to maintain a healthy weight because many of them are lower in energy density (calories).
Info source: http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_04_plant_based.html
Energy dense foods: What are energy-dense foods? (and Weight Loss)
What are energy-dense foods?
Most foods provide us with energy (calories), but some foods contain more energy ounce-for-ounce than others. Energy-dense foods tend to be processed foods with sugar and fat added to improve the taste. The result is more calories per ounce.
For example, 3.5 oz. of chocolate contains 10 times more calories than the same amount of apple:
3.5 oz. of milk chocolate = 520 calories
3.5 oz. of apple = 52 calories
It can be difficult to control how much energy you are consuming if you eat a lot of energy-dense foods because you only need to eat a small amount to take in a lot of calories. It’s okay to eat energy-dense foods occasionally, or in small quantities, but try not to make them the basis of your diet. By choosing a diet based on low-energy-dense foods, you can actually eat more food but consume fewer calories.
Foods that are low in energy density, like the apple, are high in fiber and water. Most vegetables, fruits and beans fall into the low-energy-dense category. It is yet another reason to base your diet on plant-based foods.
Sugary drinks and weight gain
The expert report found that regularly consuming sugary drinks contributes to weight gain. These drinks are easy to drink in large quantities but don’t make us feel full, even though they are quite high in calories. Sugary drinks include: soft drinks like colas and juice flavored drinks. We should try to avoid these drinks.
Water is the best alternative. Unsweetened tea and coffee are also healthy options. Natural fruit juice counts as one of our recommended 5 or more daily portions of vegetables and fruits, but it does contain a lot of sugar. It’s best not to drink more than one glass a day.
Info source: http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_03_sugary_drinks.html
Most foods provide us with energy (calories), but some foods contain more energy ounce-for-ounce than others. Energy-dense foods tend to be processed foods with sugar and fat added to improve the taste. The result is more calories per ounce.
For example, 3.5 oz. of chocolate contains 10 times more calories than the same amount of apple:
3.5 oz. of milk chocolate = 520 calories
3.5 oz. of apple = 52 calories
It can be difficult to control how much energy you are consuming if you eat a lot of energy-dense foods because you only need to eat a small amount to take in a lot of calories. It’s okay to eat energy-dense foods occasionally, or in small quantities, but try not to make them the basis of your diet. By choosing a diet based on low-energy-dense foods, you can actually eat more food but consume fewer calories.
Foods that are low in energy density, like the apple, are high in fiber and water. Most vegetables, fruits and beans fall into the low-energy-dense category. It is yet another reason to base your diet on plant-based foods.
Sugary drinks and weight gain
The expert report found that regularly consuming sugary drinks contributes to weight gain. These drinks are easy to drink in large quantities but don’t make us feel full, even though they are quite high in calories. Sugary drinks include: soft drinks like colas and juice flavored drinks. We should try to avoid these drinks.
Water is the best alternative. Unsweetened tea and coffee are also healthy options. Natural fruit juice counts as one of our recommended 5 or more daily portions of vegetables and fruits, but it does contain a lot of sugar. It’s best not to drink more than one glass a day.
Info source: http://www.aicr.org/reduce-your-cancer-risk/recommendations-for-cancer-prevention/recommendations_03_sugary_drinks.html
Excess Body fat and cancer
According to AICR/WCRF’s second expert report and its updates
, body fat increases the risk of seven cancers. Vegetables and fruits are low in calories, which help us get to and stay a healthy weight. Whole grains and beans are rich in fiber and moderate in calories, which also help in weight management efforts.
, body fat increases the risk of seven cancers. Vegetables and fruits are low in calories, which help us get to and stay a healthy weight. Whole grains and beans are rich in fiber and moderate in calories, which also help in weight management efforts.
Saturday, March 22, 2014
Cancer Research UK
Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103)
Friday, March 21, 2014
My ideal blood pressure (at BD) on 2014/03/21 at 6.42 pm
My ideal blood pressure (BD) on 2014/03/21 at 6.42 pm is:
Systolic blood pressure = 112
Diastolic blood pressure = 62
Pulse rate per minute = 66
+Intelli+Sense+2014-03-21.jpg)
Measured with Omron blood pressure monitor Model Hem-7200 ( intelli sense ) bought on 2011-07-28 at S$114.05.
Systolic blood pressure = 112
Diastolic blood pressure = 62
Pulse rate per minute = 66
Measured with Omron blood pressure monitor Model Hem-7200 ( intelli sense ) bought on 2011-07-28 at S$114.05.
Mucusless Diet: what is it?
The following is from http://health.india.com/fitness/steve-jobs-diet-is-arnold-ehrets-mucusless-fruit-and-vegetable-diet-even-safe/
What is the Mucusless Diet?
Pioneered by Arnold Ehret who believed that the diet was best for healing, he believed that one’s food should be free of mucus and albumin (the long-term benefits of the diet could never be personally verified as Ehret died after falling on a curb and hitting his head two weeks after writing the book in 1922).
The basics of the diet are ingrained in Ehret’s philosophy that every disease is caused by mucus-clogged systems that results due to the accumulation of unnatural and undigested foods and one could remain healthy if they could remove these obstructions.
He stated the fruit was the perfect food and along with leafy vegetables was enough to sustain a human being healthily.
He was also convinced that fasting was the key to maintain one’s health and recommended starting his programme with a two or three day fast and also advocated longer fasts (up to forty days) once the body was used to fasting.
Steve Jobs and The fruit smoothie diet after his liver transplant
The following is from http://shelf-life.ew.com/2011/10/24/steve-jobs-food-weirdnesses-fasts-apple-and-carrot-diets-fruit-smoothie-diets/
Steve Jobs and The fruit smoothie diet after his liver transplant.
After his (Steve Jobs') liver transplant,”He would eat only fruit smoothies, and he would demand that seven or eight of them be lined up so he could find an option that might satisfy him. He would touch the spoon to his mouth for a tiny taste and pronounce, ‘That’s no good. That one’s no good either.’” His doctor finally told him, “Stop thinking of this as food. Start thinking of it as medicine.”
Steve Jobs, Ketosis, Glucose, Ketones, Elisa Zied, Fasting
The following info is from :
Steve Jobs, Ketosis, Glucose, Ketones, Elisa Zied
Steve Jobs would sometimes turn to fasting to create feelings of euphoria and ecstasy.
What he was most likely experiencing was something called ketosis, which develops after a period of fasting and can lead to mild euphoria.
When you're eating normally, glucose is the body's primary energy source, Zied explains.
(Note: Elisa Zied, registered dietitian and msnbc.com contributor and the author of the book, "Nutrition at Your Fingertips."
But when you're fasting, your body creates small chemicals called ketones that act as a substitute for glucose, and can be used for energy by most body cells.
"If your body makes more ketones than it needs to create energy, a dangerous condition called ketosis develops," Zied says. "This increases the loss of sodium and water from the body and can contribute to nausea, weakness, fatigue."
Thursday, March 20, 2014
Eating Disorders: Health Consequences of Eating Disorders
Eating Disorders: Health Consequences of Eating Disorders
Why Did Steve Jobs Die? (Youtube by Dr. John McDougall)
Why Did Steve Jobs Die? (Youtube by Dr. John McDougall)
Wednesday, March 19, 2014
Sorghum: Uses of Grain Sorghum (Milo)
Uses of Grain Sorghum (Milo)
Info source
http://www.hort.purdue.edu/newcrop/afcm/sorghum.html
Worldwide, sorghum is a food grain for humans. In the United States, sorghum is used primarily as a feed grain for livestock. Feed value of grain sorghum is similar to corn. The grain has more protein and fat than corn, but is lower in vitamin A. When compared with corn on a per pound basis, grain sorghum feeding value ranges from 90% to nearly equal to corn. The grain is highly palatable to livestock, and intake seldom limits livestock productivity. However, some sorghum varieties and hybrids which were developed to deter birds are less palatable due to tannins and phenolic compounds in the seed. The grain should be cracked or rolled before feeding to cattle; this improves the portion digested.
Pasturing cattle or sheep on sorghum stubble, after the grain has been harvested, is a common practice. Both roughage and dropped heads are utilized. Stubble with secondary growth must be pastured carefully because of the danger of prussic acid (HCN) poisoning.
Grain sorghum may also be used as whole-plant silage, however another sorghum, sweet sorghum, was developed as a silage crop. Sweet sorghum produces much higher forage yields than grain sorghum, but feed quality will likely be lesser because there is no grain. Some growers mix grain sorghum with soybeans to produce a higher protein silage crop.
Bob's Red Mill brand Whole Grain Sorghum -- GF SORGHUM GRAIN 高梁
I am looking for Bob's Red Mill brand Sorghum 高粱 -- GF SORGHUM GRAIN
Sorghum originated in Africa thousands of years ago, and then spread through the Middle East and Asia via ancient trade routes, traveling to the Arabian Peninsula, India and China along the Silk Road. Today sorghum remains a staple food in India and Africa, yet it is still relatively unknown in many parts of the world.
This gluten free grain is an excellent source of dietary fiber and a wonderful way to include the health benefits of whole grains in a gluten free diet. Unlike some gluten free grains, the hearty, chewy texture of whole grain sorghum is very similar to wheat berries, making it an ideal addition to pilafs and cold salads. Replace the noodles or white rice in soups with sorghum for a more nutritious alternative.
Surprise and delight your friends and family by serving popped sorghum instead of popcorn at your next gathering. Sorghum is easy to pop in the microwave or on the stove top and makes a fun conversation piece for movie night.
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Phytosterols -- a DHT blocker
PHYTOSTEROLS
Phytosterols, plant-derived sterols similar to human cholesterol, may reduce levels of DHT, according to the Linus Pauling Institute, or LPI.
The diets of early humans contained many phytosterols; however, modern Western diets are said to be lacking in these beneficial sterols.
The LPI reports that animal investigations suggest that a diet high in phytosterols may inhibit the enzyme, 5-alpha reductase and block the production of DHT.
You can obtain phytosterols through food sources, including wheat germ, sesame oil, corn oil, canola oil, peanuts, almonds, macadamia nuts, Brussels sprouts, olive oil and rye bread.
Monday, March 17, 2014
Dietary Protein and Weight Reduction -- A statement from American Heart Association (2001)
"Dietary Protein and Weight Reduction"
A Statement (in 2001) for Healthcare Professionals From the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association.
Circulation. 2001; 104: 1869-1874 doi: 10.1161/hc4001.096152
Please visit:
http://m.circ.ahajournals.org/content/104/15/1869.full
Please also visit :
http://hl123.blogspot.sg/2014/03/plant-foods-have-complete-amino-acid.html
A Statement (in 2001) for Healthcare Professionals From the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association.
Circulation. 2001; 104: 1869-1874 doi: 10.1161/hc4001.096152
Please visit:
http://m.circ.ahajournals.org/content/104/15/1869.full
Please also visit :
http://hl123.blogspot.sg/2014/03/plant-foods-have-complete-amino-acid.html
One ear of corn has about 800 kernels !
One ear of corn has about 800 kernels !
The picture is dated 2014-03-14 time 06:20 from Facebook of Ametican Heart Association - my heart. My life.
A vegetarian diet based on the AHA (American Heart Association) guidelines of 5 to 6 servings of whole grains and 5 or more servings of vegetables and fruit would, in fact, supply all of the amino acids necessary for health.
The following is extracted from
http://m.circ.ahajournals.org/content/105/25/e197.full.pdf
and
http://m.circ.ahajournals.org/content/105/25/e197.full
American Heart Association Circulation. 2002; 105: e197 doi: 10.1161/01.CIR.0000018905.97677.1F
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We ( Barbara V. Howard, PhD, MedStar Research Institute, 108 Irving St NW, Washington, DC 20010, Barbara.v.howard@medstar.net) certainly agree with Dr McDougall (Dr. John McDougall, MD, The McDougall Program, Santa Rosa, CA 95404, drmcdougall@drmcdougall.co) that:
A vegetarian diet based on the AHA (American Heart Association) guidelines of 5 to 6 servings of whole grains and 5 or more servings of vegetables and fruit would, in fact, supply all of the amino acids necessary for health.
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Plant Foods Have a Complete Amino Acid Composition (by John McDougall,MD The McDougall Program, Santa Rosa, CA 95404,drmcdougall@drmcdougall.com)
Plant Foods Have a Complete Amino Acid Composition ( by By John McDougall, MD, The McDougall Program, Santa Rosa, CA 95404, drmcdougall@drmcdougall.com)
American Heart Association Circulation. 2002; 105: e197doi: 10.1161/01.CIR.0000018905.97677.
The following is text form from
Plant Foods Have a Complete Amino Acid Composition
By John McDougall, MD
The McDougall Program, Santa Rosa, CA 95404, drmcdougall@drmcdougall.com
================
Introduction
The American Heart Association (AHA) Science Advisory, “Dietary Protein and Weight Reduction: A Statement for Healthcare Professionals From the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association,” (http://m.circ.ahajournals.org/content/104/15/1869.full) contains often quoted, but incorrect, information about the adequacy of amino acids found in plant foods.1 This report states, “ Although plant proteins form a large part of the human diet, most are deficient in 1 or more essential amino acids and are therefore regarded as incomplete proteins.”
William Rose and his colleagues completed research by the spring of 1952 that determined the human requirements for the 8 essential amino acids.2 They set as the “minimum amino acid requirement” the largest amount required by any single subject and then they doubled these values to make the “recommended amino acid requirement,” which was also considered a “definitely safe intake.” By calculating the amount of each essential amino acid provided by unprocessed complex carbohydrates (starches and vegetables)3 and comparing these values with those determined by Rose,1 the results show that any single one or combination of these plant foods provides amino acid intakes in excess of the recommended requirements. Therefore, a careful look at the founding scientific research and some simple math prove it is impossible to design an amino acid–deficient diet based on the amounts of unprocessed starches and vegetables sufficient to meet the calorie needs of humans.
Furthermore, mixing foods to make a complementary amino acid composition is unnecessary.4
The reason it is important to correct this misinformation is that many people are afraid to follow healthful, pure vegetarian diets—they worry about “incomplete proteins” from plant sources.
A vegetarian diet based on any single one or combination of these unprocessed starches (eg, rice, corn, potatoes, beans), with the addition of vegetables and fruits, supplies all the protein, amino acids, essential fats, minerals, and vitamins (with the exception of vitamin B12) necessary for excellent health.
To wrongly suggest that people need to eat animal protein for nutrients will encourage them to add foods that are known to contribute to heart disease, diabetes, obesity, and many forms of cancer, to name just a few common problems.5
References
↵ St Jeor S, Howard B, Prewitt E. Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation. 2001; 104: 1869–1874. Abstract/FREE Full Text
↵ Rose W. The amino acid requirement of adult man. Nutr Abst Rev. 1957; 27: 631–647.
↵ Pennington J. Bowes’ & Church’s Food Values of Portions Commonly Used. 17th ed. Philadelphia, Pa: Lippincott; 1998.
↵ Irwin, M. Hegsted D. A conspectus of research on protein requirements of man. J Nutr. 1971; 101: 385–428.
↵ Weisburger J. Eat to live, not live to eat. Nutrition. 2000; 16: 767–773. CrossRefMedline
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Response by:
Barbara V. Howard, PhD
MedStar Research Institute, 108 Irving St NW, Washington, DC 20010, Barbara.v.howard@medstar.net
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We thank Dr McDougall for the thoughtful comments about the amino acid composition of plant foods. The American Heart Association (AHA) believes that vegetarian diets can be healthy, and we do not suggest that people need to eat animal protein exclusively for nutrients. You are correct that the reference to plant protein as being regarded as incomplete is often quoted, but we did carefully state that “most” are deficient in one or more essential amino acids and emphasized that there is an optimum ratio of essential amino acids that determines protein quality. The recommendation for mixing complementary vegetable protein sources to maximize the diet is an important principal on which vegetarian diets are based. Although an indiscriminate mixture of plant proteins could meet protein amino acid requirements, it must be remembered that the amino acid content in most plant proteins is more limited in amount per serving than that from animal sources. Thus, it is difficult to maintain essential amino acids at optimum quantity and distribution.
We certainly agree with Dr McDougall that a vegetarian diet based on the AHA guidelines of 5 to 6 servings of whole grains and 5 or more servings of vegetables and fruit would, in fact, supply all of the amino acids necessary for health.
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Valine food sources
Info below has been extractor from
Valine is one of the nine essential amino acids that your body requires for healthy cell and organ functioning. As an essential amino acid, valine can only be obtained through food sources, as your body isn't capable of synthesizing the amino acid on its own. The World Health Organization recommends that you ingest 26 mg of valine for every kilogram of body weight. Identifying foods rich in valine will ensure that you are maintaining your recommended daily intake.
Soy and soy-derived products have particularly high concentrations of valine, as well as several other amino acids that contribute to their high protein content.
Most beans contain more than 300 mg of valine in a 1/2 cup serving, though some varieties offer even higher numbers. Examples: Lentils, kidney beans, black beans, garbanzo beans.
Peanuts and peanut products are also rich in valine.
Animal products, which are naturally high in protein, are also high in valine.
In general, poultry contains the highest concentration of valine, ranging from 2,500 to 5,000 mg of valine per pound of meat.
Beef and other red meats are also high in valine. A 3 oz. serving of beef provides 1,028 mg of valine.
Tuna is also high in valine, delivering 1,117 mg in every 3 oz. portion.
Milk and dairy products like cheese obtain substantial portions of their total protein content from valine.
Due to their comparatively low protein content, most fruits and vegetables and fruits are not significant sources of dietary valine.
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Rich Food Sources of Valine
Animal origin: Valine sources from animal origin includes meat, poultry, fish, dairy foods like cheese etc
Plant origin: Valine plant sources include lentils, peanuts, soy, mushrooms, sesame seeds and leafy greens.
Threonine food sources
Info source: http://blissreturned.wordpress.com/2012/03/20/threonine-the-essential-amino-acid-that-helps-to-maintain-the-proper-protein-balance-in-the-body/
Rich Food Sources of Threonine
Animal Sources: Threonine is present in high amount in meat, eggs, dairy products, cottage cheese, and fish.
Plant sources: Threonine is also present in many leafy vegetables, lentils, wheat, beans, mushrooms, grains, sesame seeds and nuts.
Animal Sources: Threonine is present in high amount in meat, eggs, dairy products, cottage cheese, and fish.
Plant sources: Threonine is also present in many leafy vegetables, lentils, wheat, beans, mushrooms, grains, sesame seeds and nuts.
Phenylalanine food sources
Info sources: http://umm.edu/health/medical/altmed/supplement/phenylalanine
Phenylalanine is an essential amino acid (a building block for proteins in the body), meaning the body needs it for health but cannot make it. You have to get it from food. Phenylalanine is found in 3 forms: L-phenylalanine, the natural form found in proteins; D-phenylalanine (a mirror image of L-phenylalanine that is made in a laboratory), and DL-phenylalanine, a combination of the 2 forms.
L-phenylalanine is found in most foods that contain protein such as beef, poultry, pork, fish, milk, yogurt, eggs, cheese, soy products (including soy protein isolate, soybean flour, and tofu), and certain nuts and seeds. The artificial sweetener aspartame is also high in phenylalanine.
L-phenylalanine is found in most foods that contain protein such as beef, poultry, pork, fish, milk, yogurt, eggs, cheese, soy products (including soy protein isolate, soybean flour, and tofu), and certain nuts and seeds. The artificial sweetener aspartame is also high in phenylalanine.
Methionine food sources (What Are Common Foods with Methionine?)
Info source: http://www.wisegeek.com/what-are-common-foods-with-methionine.htm
Methionine is one of nine essential amino acids that the body does not create on its own. It must instead be absorbed into the body by eating foods containing methionine.
Meat, eggs, dairy and other animal sources provide the highest methionine quantities. Other foods with methionine include some vegetables, legumes, nuts and seeds.
Natural food sources are best for obtaining the required amino acids; however, some people may require supplements if they are not able to eat enough foods with methionine and other essential amino acids.
The highest amounts of natural methionine are found in egg whites, chicken breast, turkey and fish.
The most common food with methionine in the highest amounts is egg white, either dried or fresh.
Not all fish varieties contain high levels of the essential amino acid. Alaskan halibut cooked with the skin on contains the highest amount of methionine out of all the different types of fish. Tuna, ling, Northern pike, Pacific and Atlantic cod, haddock, cusk, sunfish and dolphinfish all contain more than 1,200 mg of methionine per serving
Meat, eggs, dairy and other animal sources provide the highest methionine quantities. Other foods with methionine include some vegetables, legumes, nuts and seeds.
Natural food sources are best for obtaining the required amino acids; however, some people may require supplements if they are not able to eat enough foods with methionine and other essential amino acids.
The highest amounts of natural methionine are found in egg whites, chicken breast, turkey and fish.
The most common food with methionine in the highest amounts is egg white, either dried or fresh.
Not all fish varieties contain high levels of the essential amino acid. Alaskan halibut cooked with the skin on contains the highest amount of methionine out of all the different types of fish. Tuna, ling, Northern pike, Pacific and Atlantic cod, haddock, cusk, sunfish and dolphinfish all contain more than 1,200 mg of methionine per serving
Sunday, March 16, 2014
Lysine food sources
Info souce http://en.m.wikipedia.org/wiki/Leucine
Lysine food sources
Foods containing significant proportions of lysine include:
Catfish, channel, farmed, raw: 9.19% of the protein is lysine.[13]
Chicken, roasting, meat and skin, cooked, roasted: 8.11% of the protein is lysine.[14]
Beef, ground, 90% lean/10% fat, cooked: 8.31% of the protein is lysine.[15]
Soybean, mature seeds, raw: 7.42% of the protein is lysine.[16]
Soybean, mature seeds, sprouts: 5.74% of the protein is lysine (sprouting decreases the lysine content).[17]
Winged bean (aka Goa Bean or Asparagus Pea), mature seeds, raw: 7.20% of the protein is lysine.[18]
Lentil, pink, raw: 6.97% of the protein is lysine.[19]
Lentil, sprouts, raw: 7.95% of the protein is lysine (sprouting increases the lysine content).[20]
Parmesan cheese, grated: 7.75% of the protein is lysine.[21]
Azuki bean (adzuki beans), mature seeds, raw: 7.53% of the protein is lysine.[22]
Milk, non-fat: 7.48% of the protein is lysine.[23]
Pumpkin Seed, dried: 7.4% of the protein is lysine.[24]
Egg, whole, raw: 7.27% of the protein is lysine.[25]
Pea, split, mature seeds, raw: 7.22% of the protein is lysine.[26]
Kidney bean, mature seeds, raw: 6.87% of the protein is lysine.[27]
Chickpea, (garbanzo beans, Bengal gram), mature seeds, raw: 6.69% of the protein is lysine.[28]
Navy bean, mature seeds, raw: 5.73% of the protein is lysine.[29]
Amaranth, grain, uncooked: 5.17% of the protein is lysine.[30]
Quinoa: 5% of the protein is lysine.[31]
Leucine Food sources
Info souces :
Leucine Food sources
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Food g/100g
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Soy protein concentrate 4.917
Soybeans, mature seeds, raw 2.97
Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, raw 1.76
Peanuts 1.672
Salami, Italian, pork 1.63
Fish, salmon, pink, raw 1.62
Wheat germ 1.571
Almonds 1.488
Chicken, broilers or fryers, thigh, meat only, raw 1.48
Chicken egg, yolk, raw, fresh 1.40
Oat 1.284
Beans, pinto, cooked 0.765
Lentils, cooked 0.654
Chickpea, cooked 0.631
Corn, yellow 0.348
Cow milk, whole, 3.25% milk fat 0.27
Rice, brown, medium-grain, cooked 0.191
Milk, human, mature, fluid 0.10
Isoleucine Food sources
Food sources of isoleucine;
almonds, cashews, chicken, eggs, fish, lentils, liver, meat etc.
Info source: http://www.anyvitamins.com/isoleucine-info.htm
Histidine food sources
Info source :
Histidine is one of the essential amino acids.
Histidine, similar to other amino acids, is found primarily in high-protein foods. Meat, poultry, fish, dairy and some grain products including rice, wheat and rye are therefore histidine-containing foods.
Yellowfin tuna, mackerel, sardines, skipjack and anchovies are excellent sources of histidine.
Other histidine-rich foods include soybean tofu, chicken, beans, eggs, buckwheat, corn, cauliflower, mushrooms, potatoes, bamboo shoots, bananas, cantaloupe and citrus fruits.
Histidine is readily available in a wide variety of foods. While it is easy for your natural histidine supplies to run short, consuming foods from each of the food groups will ensure you meet your daily histidine needs.
Essential amino acids: What are they? 9 of them.
Essential amino acids
Essential amino acids cannot be made by the body. As a result, they must come from food.
The nine essential amino acids are:
histidine,
isoleucine,
leucine,
lysine,
methionine,
phenylalanine,
threonine,
tryptophan,
valine.
Proteins: Learning about proteins ( from kidshealth.org )
The following info is from:
http://m.kidshealth.org/kid/nutrition/food/protein.html
You probably know you need to eat protein, but what is it? Many foods contain protein (say: pro-teen), but the best sources are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils.
Protein builds, maintains, and replaces the tissues in your body. (Not the tissues you blow your nose in! We mean the stuff your body's made up of.) Your muscles, your organs, and your immune systemare made up mostly of protein.
Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs. For instance, your body uses protein to makehemoglobin (say: hee-muh-glow-bin), the part of red blood cells that carries oxygen to every part of your body.
Other proteins are used to build cardiac muscle. What's that? Your heart! In fact, whether you're running or just hanging out, protein is doing important work like moving your legs, moving your lungs, and protecting you from disease.
All About Amino Acids
When you eat foods that contain protein, the digestive juices in your stomach and intestine go to work. They break down the protein in food into basic units, called amino acids (say uh-mee-no a-sids). The amino acids then can be reused to make the proteins your body needs to maintain muscles, bones, blood, and body organs.
Proteins are sometimes described as long necklaces with differently shaped beads. Each bead is a small amino acid. These amino acids can join together to make thousands of different proteins. Scientists have found many different amino acids in protein, but 22 of them are very important to human health.
Of those 22 amino acids, your body can make 13 of them without you ever thinking about it. Your body can't make the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it's essential that you get them from the foods you eat.
Different Kinds of Protein
Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. This can be a concern for someone who doesn't eat meat or milk products. But people who eat a vegetarian diet can still get all their essential amino acids by eating a wide variety of protein-rich vegetable foods.
For instance, you can't get all the amino acids you need from peanuts alone, but if you have peanut butter on whole-grain bread you're set. Likewise, red beans won't give you everything you need, but red beans and rice will do the trick.
The good news is that you don't have to eat all the essential amino acids in every meal. As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.
How Much Is Enough?
You can figure out how much protein you need if you know how much you weigh. Each day, kids need to eat about 0.5 grams of protein for every pound (0.5 kilograms) they weigh. That's a gram for every 2 pounds (1 kilogram) you weigh. Your protein needs will grow as you get bigger, but then they will level off when you reach adult size. Adults, for instance, need about 60 grams per day.
To figure out your protein needs, multiply your weight in pounds times 0.5 or you can just take your weight and divide by 2. For instance, a 70-pound (or 32-kilogram) kid should have about 35 grams of protein every day. If you only know your weight in kilograms, you need about 1 gram of protein each day for every kilogram you weigh.
You can look at a food label to find out how many protein grams are in a serving. But if you're eating a balanced diet, you don't need to keep track of it. It's pretty easy to get enough protein. Here's an example of how a kid might get about 35 grams of protein in a day:
- 2 tablespoons (15 milliliters) peanut butter (7 grams protein)
- 1 cup (240 milliliters) low-fat milk (8 grams protein)
- 1 ounce (30 grams) or two domino-size pieces of cheddar cheese (7 grams protein)
- 1.5 ounces (90 grams) chicken breast (10.5 grams protein)
- ½ cup (80 grams) broccoli (2 grams protein)
Of course, you can choose your own favorite combination of protein-rich foods — now that you're a pro at protein!
Reviewed by: Mary L. Gavin, MD
Date reviewed: October 2011