The following measurements were made in only shorts every morning after waking up and passing urine:
090801 55.1 kg (Sat)
090802 55.5 kg
090803 56.3 kg (Max weight of the month, BMI=20.431)
090804 56.0 kg
090805 55.6 kg
090806 54.8 kg
090807 55.6 kg
090808 55.1 kg (Sat)
090809 55.1 kg
090810 56.3 kg (Max weight of the month, BMI=20.431)
090811 55.6 kg
090812 55.3 kg
090813 55.0 kg
090814 55.6 kg
090815 54.3 kg (Sat) (Min weight of the month, BMI=19.705)
090816 55.1 kg
090817 55.8 kg
090818 55.2 kg
090819 54.8 kg
090820 55.3 kg
090821 55.5 kg
090822 55.0 kg (Sat)
090823 55.4 kg
090824 55.8 kg
090825 55.6 kg
090826 55.3 kg
090827 54.8 kg
090828 55.2 kg
090829 55.0 kg (Sat)
090830 55.5 kg
090831 55.5 kg
Monday, August 31, 2009
Friday, August 28, 2009
My first exercise - Slow walking after many months
This evening (28 August 2009) I went for slow walk in my new sports shoes bought in May 2009. Distance = about 4.2 km and duration = 1.25 hour (from a6.20 pm to 7. 35 pm.) including about 20 minutes of warm up and cool down. Slightly perspired.
The push factor for this exercise was to get away temporarily form troubles created by BB regarding his indecisiveness on his career paths.
During the walk I had a chance to reflect on the problem.
After the walk I felt better although the problem has not been solved.
Slow walk is a simple physical exercise which can help me to prevent myself from drifting into depression.
The push factor for this exercise was to get away temporarily form troubles created by BB regarding his indecisiveness on his career paths.
During the walk I had a chance to reflect on the problem.
After the walk I felt better although the problem has not been solved.
Slow walk is a simple physical exercise which can help me to prevent myself from drifting into depression.
My Weight (Loss) Management from 2007-05-28 to 2009-08-28 (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
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.
2007-06-28 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
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.
Thursday, August 27, 2009
Some facts about human heart -- Did you know?
1. The heart is a cone-shaped structure which lies in the middle of the chest, slightly to the left, behind the breastbone and between the lungs.
2. The heart of a healthy 70 kg adult pumps about 7,200 litres of blood daily at a rate of approximately 5 litres per minute.
3. The heart is enclosed in a sac called the pericardium. The wall of the heart is made up of three layers known as the epicardium (outer layer), myocardium (middle layer), and endocardium (inner layer) respectively. The epicardium and endocardium are thin protective layers. In contrast, the myocardium is a thick, muscular layer which provides the strength for the heart to function as a pump.
4. The average heart rate is roughly 72 beats per minute, which translates into approximately 100,000 beats per day. This figure may, however, differ widely among people of different age groups. For instance, the heart rate may be as high as 120 beats per minute in infants, and as low as 60 beats per minute in adults.
5. The average adult human heart is about the size of a clenched fist and weighs about 300 g.
6. The characteristic “lub-dub” of a heartbeat is caused by the movement of the heart valves during each cardiac cycle. In the first phase, which is known as the systole, the tricuspid andmitral valves close, producing the “lub” sound. In the second phase (the diastole), the pulmonary and aortic valves close, resulting in the “dub” sound.
Information Source: http://www.myheart.org.sg/?page_id=38
2. The heart of a healthy 70 kg adult pumps about 7,200 litres of blood daily at a rate of approximately 5 litres per minute.
3. The heart is enclosed in a sac called the pericardium. The wall of the heart is made up of three layers known as the epicardium (outer layer), myocardium (middle layer), and endocardium (inner layer) respectively. The epicardium and endocardium are thin protective layers. In contrast, the myocardium is a thick, muscular layer which provides the strength for the heart to function as a pump.
4. The average heart rate is roughly 72 beats per minute, which translates into approximately 100,000 beats per day. This figure may, however, differ widely among people of different age groups. For instance, the heart rate may be as high as 120 beats per minute in infants, and as low as 60 beats per minute in adults.
5. The average adult human heart is about the size of a clenched fist and weighs about 300 g.
6. The characteristic “lub-dub” of a heartbeat is caused by the movement of the heart valves during each cardiac cycle. In the first phase, which is known as the systole, the tricuspid andmitral valves close, producing the “lub” sound. In the second phase (the diastole), the pulmonary and aortic valves close, resulting in the “dub” sound.
Information Source: http://www.myheart.org.sg/?page_id=38
Tuesday, August 25, 2009
How Clean up Broken Glass? (What is the Best Way to Clean up Broken Glass?)
Cleaning up broken glass is a tedious chore that requires close attention to avoid injury.
Certain types of glass create bigger messes than others when shattered, but ultimately, thoroughly cleaning up all broken pieces is necessary.
Regardless of where you’ve broken glass or what type of glass it is, you’ll want to have a few basic household tools handy and remember a few safety points.
Safety is the first issue to address when someone has broken glass. Clear the room of all children and pets, and keep them out until clean up is complete.
If glass is broken in the presence of children or pets, remove them carefully from the scene and inspect them for cuts and embedded glass. Administer any necessary first aid before you begin clean up.
When you’re ready to begin cleaning up, a broom and vacuum cleaner will provide the quickest and best results. On hard floor surfaces, sweep as much of the broken glass as you can find into a pile and carefully remove the largest pieces into a trash can.
It may help to dust the area lightly with baking soda or baby powder to keep the smallest fragments of broken glass from sticking to your floor or your broom’s bristles.
Because of the chemical composition of water and glass, you may find that a wet paper towel is an excellent way to collect small pieces that might otherwise get away from a broom.
Wipe the surface, starting with the far reaches of the glass bits, in toward the center of the impact, being very careful not to handle the side of the paper towel that has been on the floor.
When the largest pieces have been removed, sweep as much as possible of the remnants into a dustpan and dispose of it in the trash can.
If your vacuum cleaner has a hose cleaning attachment, use it on all surfaces where you may have previously seen any broken glass.
Remember that some types of glass can shatter and scatter. For instance, a broken light bulb can scatter pieces of broken glass several feet from impact, so be thorough.
Also, using an upright vacuum cleaner on hard surfaces may cause the debris to further scatter, so repeat cleaning with your broom or disengage the brush roller on your upright.
To clean broken glass from carpet, simply eliminate the broom and begin vacuuming after the largest pieces have been removed.
After you have removed all visible traces of broken glass, thoroughly vacuum the entire room and any adjoining areas. When clean up is complete, remove the trash bag containing the broken glass to an outdoor receptacle as soon as possible.
Information Source: http://www.wisegeek.com/what-is-the-best-way-to-clean-up-broken-glass.htm
Certain types of glass create bigger messes than others when shattered, but ultimately, thoroughly cleaning up all broken pieces is necessary.
Regardless of where you’ve broken glass or what type of glass it is, you’ll want to have a few basic household tools handy and remember a few safety points.
Safety is the first issue to address when someone has broken glass. Clear the room of all children and pets, and keep them out until clean up is complete.
If glass is broken in the presence of children or pets, remove them carefully from the scene and inspect them for cuts and embedded glass. Administer any necessary first aid before you begin clean up.
When you’re ready to begin cleaning up, a broom and vacuum cleaner will provide the quickest and best results. On hard floor surfaces, sweep as much of the broken glass as you can find into a pile and carefully remove the largest pieces into a trash can.
It may help to dust the area lightly with baking soda or baby powder to keep the smallest fragments of broken glass from sticking to your floor or your broom’s bristles.
Because of the chemical composition of water and glass, you may find that a wet paper towel is an excellent way to collect small pieces that might otherwise get away from a broom.
Wipe the surface, starting with the far reaches of the glass bits, in toward the center of the impact, being very careful not to handle the side of the paper towel that has been on the floor.
When the largest pieces have been removed, sweep as much as possible of the remnants into a dustpan and dispose of it in the trash can.
If your vacuum cleaner has a hose cleaning attachment, use it on all surfaces where you may have previously seen any broken glass.
Remember that some types of glass can shatter and scatter. For instance, a broken light bulb can scatter pieces of broken glass several feet from impact, so be thorough.
Also, using an upright vacuum cleaner on hard surfaces may cause the debris to further scatter, so repeat cleaning with your broom or disengage the brush roller on your upright.
To clean broken glass from carpet, simply eliminate the broom and begin vacuuming after the largest pieces have been removed.
After you have removed all visible traces of broken glass, thoroughly vacuum the entire room and any adjoining areas. When clean up is complete, remove the trash bag containing the broken glass to an outdoor receptacle as soon as possible.
Information Source: http://www.wisegeek.com/what-is-the-best-way-to-clean-up-broken-glass.htm
Thursday, August 20, 2009
Preventing Alzheimer's by heart-healthy diet and physical activities
Elderly folk who are physically active appear to be at lower risk of developing Alzheimer's disease, as are those who eat a heart-healthy diet, rich in fruits and vegetables and low in red meat. A new study has found that the effects of the two types of lifestyle behaviour are independent - and the benefits add up.
The Columbia University study followed a diverse group of 1,880 New Yorkers in their 70s, assessing their diets and levels of physical activity, and screening them periodically for Alzheimer's disease. After an average of five years, 282 cases of Alzheimer's were diagnosed.
Those who followed the healthiest diets were 40 per cent less likely to develop Alzheimer's than those with the worst diets, and those who got the most exercise were 37 per cent less likely to develop the disease than those who got none. However, the greatest benefits occurred in those who both ate healthy and remained active.
Participants who scored in the top one-third for both diet and exercise were 59 per cent less likely to be diagnosed with Alzheimer's than those who scored in the lowest one-third.
While one in five participants with the lowest scores developed Alzheimer's, fewer than one in 10 of the top scorers developed the disease.
Diet may be protective because it can improve metabolic factors and reduce cardiovascular risks, inflammation and oxidative stress, suggested Dr Nikolaos Scarmeas, an associate professor of neurology at Columbia University Medical Center and the main author of the paper published in The Journal Of The American Medical Association.
He added that the amount of activity needed to make a difference was not very substantial; the most active elderly were getting only about four hours of moderate activity or 1.3 hours of vigorous activity each week.
[The New York Times]
Source of information: "Mind Your Body" of the Straits Times dated 20th August 2009, Thursday.
The Columbia University study followed a diverse group of 1,880 New Yorkers in their 70s, assessing their diets and levels of physical activity, and screening them periodically for Alzheimer's disease. After an average of five years, 282 cases of Alzheimer's were diagnosed.
Those who followed the healthiest diets were 40 per cent less likely to develop Alzheimer's than those with the worst diets, and those who got the most exercise were 37 per cent less likely to develop the disease than those who got none. However, the greatest benefits occurred in those who both ate healthy and remained active.
Participants who scored in the top one-third for both diet and exercise were 59 per cent less likely to be diagnosed with Alzheimer's than those who scored in the lowest one-third.
While one in five participants with the lowest scores developed Alzheimer's, fewer than one in 10 of the top scorers developed the disease.
Diet may be protective because it can improve metabolic factors and reduce cardiovascular risks, inflammation and oxidative stress, suggested Dr Nikolaos Scarmeas, an associate professor of neurology at Columbia University Medical Center and the main author of the paper published in The Journal Of The American Medical Association.
He added that the amount of activity needed to make a difference was not very substantial; the most active elderly were getting only about four hours of moderate activity or 1.3 hours of vigorous activity each week.
[The New York Times]
Source of information: "Mind Your Body" of the Straits Times dated 20th August 2009, Thursday.
Balancing act (Balanced Diet) by JUNE CHEONG
A balanced diet is not hard to achieve. Just cut out the empty calories like cakes and go for nutritionally dense foods like spinach and salmon. JUNE CHEONG reports
Eating a balanced diet is easier than you think.
'Balanced nutrition for adults simply means eating a balanced and varied diet every day,' said Ms Eliza Resurreccion, a nutritionist at The Nutrition Place.
She added: 'Balance the food you eat with physical activities, maintain or improve your body weight and eat everything in moderation.'
Mr Lim Meng Thiam, a manager and dietitian at the adult health division of the Health Promotion Board, added: 'No single food provides all the nutrients needed for good health.
'Having a variety means eating different foods from the four food groups of the Healthy Diet Pyramid as well as within each food group.'
The four food groups within the Healthy Diet Pyramid are rice and alternatives; fruit and vegetables; meat and alternatives; and fats, oils, sugar and salt.
We should ideally eat five to seven servings of rice or alternatives like cereal and noodles, two servings of fruit and vegetables, two to three servings of meat or alternatives and use fat, oil, sugar and salt sparingly per day.
Mr Lim said that food choices should be balanced over time.
He said: 'After a high-fat lunch with lots of meat, go for a dinner that is lower in fat and contains generous amounts of vegetables.'
In general, an adult man requires between 1,800 and 2,100 calories per day while an adult woman needs 1,500 to 1,800 calories per day.
Know the difference between empty-calorie foods and nutritionally dense ones, MsResurreccion advised.
The former (empty-calorie foods ) contain lots of energy but lack protein, vitamins and minerals. Examples include cakes, pastries and alcohol.
The latter (nutritionally dense foods) refer to foods that are high in nutrients and low or moderate in calories or energy.
Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants, said strawberries are an example of a nutritionally dense food. She said: 'They're not only low in fat but also have anthocyanins which delay the ageing process.
'They have ellagic acid, a unique component which may reduce the risk of certain cancers and decrease cholesterol levels.'
Other nutritionally dense foods include cold water deep sea fish like salmon and tuna, vegetables like spinach and carrots, wholemeal bread, low-fat milk and cultured milk drinks.
Asked if it is better to eat three main meals or several small meals a day, Ms Resurreccion said: 'Eating frequently helps regulate our blood sugar levels better through the day.
'When you are fuelling your body at regular intervals, you will have peak energy levels and no mid-day fatigue. Eating at regular intervals makes you feel full longer and prevents binge eating.'
However, Ms Reutens said: 'For a normal healthy adult, I would recommend three main meals evenly spaced out and at regular timings.
'Those concerned about their weight may have heard that eating every three hours increases the metabolic rate but this effect has not been well proven. What has been proven to work is eating regular meals three times a day with controlled portion sizes.'
Source of information: "Mind Your Body" of the Straits Times dated 20th August 2009, Thursday.
Eating a balanced diet is easier than you think.
'Balanced nutrition for adults simply means eating a balanced and varied diet every day,' said Ms Eliza Resurreccion, a nutritionist at The Nutrition Place.
She added: 'Balance the food you eat with physical activities, maintain or improve your body weight and eat everything in moderation.'
Mr Lim Meng Thiam, a manager and dietitian at the adult health division of the Health Promotion Board, added: 'No single food provides all the nutrients needed for good health.
'Having a variety means eating different foods from the four food groups of the Healthy Diet Pyramid as well as within each food group.'
The four food groups within the Healthy Diet Pyramid are rice and alternatives; fruit and vegetables; meat and alternatives; and fats, oils, sugar and salt.
We should ideally eat five to seven servings of rice or alternatives like cereal and noodles, two servings of fruit and vegetables, two to three servings of meat or alternatives and use fat, oil, sugar and salt sparingly per day.
Mr Lim said that food choices should be balanced over time.
He said: 'After a high-fat lunch with lots of meat, go for a dinner that is lower in fat and contains generous amounts of vegetables.'
In general, an adult man requires between 1,800 and 2,100 calories per day while an adult woman needs 1,500 to 1,800 calories per day.
Know the difference between empty-calorie foods and nutritionally dense ones, MsResurreccion advised.
The former (empty-calorie foods ) contain lots of energy but lack protein, vitamins and minerals. Examples include cakes, pastries and alcohol.
The latter (nutritionally dense foods) refer to foods that are high in nutrients and low or moderate in calories or energy.
Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants, said strawberries are an example of a nutritionally dense food. She said: 'They're not only low in fat but also have anthocyanins which delay the ageing process.
'They have ellagic acid, a unique component which may reduce the risk of certain cancers and decrease cholesterol levels.'
Other nutritionally dense foods include cold water deep sea fish like salmon and tuna, vegetables like spinach and carrots, wholemeal bread, low-fat milk and cultured milk drinks.
Asked if it is better to eat three main meals or several small meals a day, Ms Resurreccion said: 'Eating frequently helps regulate our blood sugar levels better through the day.
'When you are fuelling your body at regular intervals, you will have peak energy levels and no mid-day fatigue. Eating at regular intervals makes you feel full longer and prevents binge eating.'
However, Ms Reutens said: 'For a normal healthy adult, I would recommend three main meals evenly spaced out and at regular timings.
'Those concerned about their weight may have heard that eating every three hours increases the metabolic rate but this effect has not been well proven. What has been proven to work is eating regular meals three times a day with controlled portion sizes.'
Source of information: "Mind Your Body" of the Straits Times dated 20th August 2009, Thursday.
Wednesday, August 19, 2009
Just for today
I was given "Just for today" by a platoon mate during my army (National Service) days.
Just for Today, I will ive one day at a time; handle my personal challenges for today only. Yesterday’s gone; tomorrow may not come. Today is mine.
Just for Today, I will try to live through this day only and not tackle my whole life’s problems at once. I can do something for twelve hours that would appall me if I felt that I had to keep it up for a lifetime.
Just for Today, I will be happy. This assumes to be true what Abraham Lincoln said, that, “Most folks are as happy as they make their minds up to be.”
Just for Today, I will adjust myself to what is, and not try to adjust everything to my own desires. I will take my luck as it comes, and fit myself to it.
Just for Today, I will try to strengthen my mind. I will study. I will learn something useful. I will not be a mental loafer. I will read something that requires effort, thought, and concentration.
Just for Today, I will exercise my soul in three ways: I will do somebody a good turn and not get found out. If anyone knows of it, it will not count. I will do at least two things I don’t want to do-just for exercise. And I will not show anyone that my feelings are hurt. They may be hurt, but I will not show it.
Just for Today, I will have a program. I may not follow it exactly, but I will have it. I will save myself from two pests: hurry and indecision.
Just for Today, I will have a quiet half hour all by myself and relax. During this half hour, I will try to get a better perspective of my life.
Just for Today, I will be unafraid. Especially, I will not be afraid to enjoy what is beautiful and to believe that as I give to the world, so the world will give to me.
Just for Today, I will be agreeable. I will look as good as I can, dress becomingly, talk low, act courteously, criticize not one bit, not find fault with anything, and try not to improve or regulate anybody except myself.
Just for Today, I will ive one day at a time; handle my personal challenges for today only. Yesterday’s gone; tomorrow may not come. Today is mine.
Just for Today, I will try to live through this day only and not tackle my whole life’s problems at once. I can do something for twelve hours that would appall me if I felt that I had to keep it up for a lifetime.
Just for Today, I will be happy. This assumes to be true what Abraham Lincoln said, that, “Most folks are as happy as they make their minds up to be.”
Just for Today, I will adjust myself to what is, and not try to adjust everything to my own desires. I will take my luck as it comes, and fit myself to it.
Just for Today, I will try to strengthen my mind. I will study. I will learn something useful. I will not be a mental loafer. I will read something that requires effort, thought, and concentration.
Just for Today, I will exercise my soul in three ways: I will do somebody a good turn and not get found out. If anyone knows of it, it will not count. I will do at least two things I don’t want to do-just for exercise. And I will not show anyone that my feelings are hurt. They may be hurt, but I will not show it.
Just for Today, I will have a program. I may not follow it exactly, but I will have it. I will save myself from two pests: hurry and indecision.
Just for Today, I will have a quiet half hour all by myself and relax. During this half hour, I will try to get a better perspective of my life.
Just for Today, I will be unafraid. Especially, I will not be afraid to enjoy what is beautiful and to believe that as I give to the world, so the world will give to me.
Just for Today, I will be agreeable. I will look as good as I can, dress becomingly, talk low, act courteously, criticize not one bit, not find fault with anything, and try not to improve or regulate anybody except myself.
Monday, August 17, 2009
Bob Phillips' very good Calorie Restriction (CR) Diet Website
Please visit http://www.rburgin.com/sites/anutr.html
The following are for your quick reference.
Topics
· CR Basics: What it is. Why people are interested. Why academia, companies, gov't are pouring millions into it.
· Starting CR: Steps To Take
· What do you eat on CR?: Anything you want. Here are some recipes and a sample from my own food diary.
· CR Personal Accounts: How did they start? What changes occur quickly? How do friends and family react?
· CR Biomarkers: People on CR see these physiological changes as reported in peer reviewed articles.
· CR Science: Research Overview.
· CR & Heart Disease: Research extracts/references
· CR & Breast Cancer: Research extracts/references
· CR & Neurodegenerative Diseases (Alzheimers, Parkinson): Research extracts/references
· CR & Diabetes: Research extracts/references
· CR & Prostate Cancer: Research extracts/references
· CR & Intestine Cancer: Research extracts/references
· CR & Sarcopenia (Loss of muscle mass due to aging): Research extracts/references
· CR & Pancreatic Cancer: Research extracts/references
· CR & Skin Cancer: Research extracts/references
· CR & Periodontal Disease: Research extracts/references
· CR & Bones: Research extracts/references
· CR As A Scientific Breakthrough: Historical Perspective
· Media: How Does It Portray CR?
· Nutrient Density: Junk food vs healthy food
· How Do You Know You Are On CR?: You don't, but here are some indicators.
· CR and Restless Leg Syndrome: CR put my RLS symptoms into total remission
Recommended Books
· The CR Way by Paul McGlothin and Meredith Averill
· The Longevity Diet by Brian M. Delaney and Lisa Walford
Selected CR Research News Sources
· QualityCounts.com Comprehensive Anti-aging Research
· American Federation of Aging Research Caloric Restriction Information Center
· Aging, Adiposity, and Calorie Restriction JAMA. 2007;297(9):986-994 (doi:10.1001/jama.297.9.986) Proceedings Of The National Academy Of Sciences Search Abstract/Title for "Calorie Restriction"
I am A Weekend Unhealthy Food Eater
Every Sunday evening, when I meet old friends for a chat, I always eat some or a lot of unhealthy foods. This must be changed!
Friday, August 14, 2009
Discovering Nutritional Therapy by Patricia Quinn
Nutritional therapy is a system of healing based on the belief that food, as nature intended, provides the medicine we need to obtain and maintain a state of health: our food is our medicine and our medicine is our food. Although some health problems require specific medication, many conditions can be relieved effectively with nutritional therapy. These include disorders ranging from chronic fatigue, energy loss, insomnia and depression, to backache, skin complaints, asthma, and headaches.
Nutritional therapy will also benefit you if you have no specific illness, but want to maintain a state of optimum health. It is safe for babies and children as well as adults, and the change of eating patterns that is typically prescribed usually has far fewer side effects than synthetic medicines.
Nutritional therapy is a holistic discipline; nutrition as the key to good health is the all-embracing fundamental principle used since the time of the famous Greek doctor and founder of western medicine, Hippocrates, to help people of all ages to stay at their personal peak of energy and vitality. Today, new insights of food scientists play a significant role in the practice of nutritional therapy as preventative medicine.
For more information, please visit http://www.innerself.com/Health/discovering_nutritional_therapy.htm
Nutritional therapy will also benefit you if you have no specific illness, but want to maintain a state of optimum health. It is safe for babies and children as well as adults, and the change of eating patterns that is typically prescribed usually has far fewer side effects than synthetic medicines.
Nutritional therapy is a holistic discipline; nutrition as the key to good health is the all-embracing fundamental principle used since the time of the famous Greek doctor and founder of western medicine, Hippocrates, to help people of all ages to stay at their personal peak of energy and vitality. Today, new insights of food scientists play a significant role in the practice of nutritional therapy as preventative medicine.
For more information, please visit http://www.innerself.com/Health/discovering_nutritional_therapy.htm
Food additives or preservatives may cause cancer
'Food additives or preservatives that are added to processed food may react with DNA in cells to cause cancer,' said Dr. (Ms) Chang Yok Ying, a pharmacist at the National Cancer Centre Singapore in a report by JANICE TAI in the Mind Your Body of the Straits Times dated 13 August 2009.
Wednesday, August 12, 2009
My daily Multigrain Porridge/Rice ( Ten Grain Porridge)
One bowl of Multigrain Porridge/Rice a day keeps (medical) doctor away!
Everyday I take take at least one bowl of Multigrain Porridge/Rice.
[Ref: md-i09L13-1639]
Sunday, August 2, 2009
My Daily Healthy Living KPI (Key Performance Indicators) Version 5 [Ref: i09H02]
Note: KPI = Key Performance Indicators
(1) Have daily plan and execute it. (New addition for Version 3)
(2) Sleep 7 to 8 hours a day.
(3) Go to bed by midnight.
(4) Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg
(5) My BMI should be within the healthy range of 18.5 to 22.9.
(6) A waist size of less than 36 in. (90 cm) and A Waist-Hip ratio of less than 0.95. [Ref: H08L04-new addition for version 4]
(7) At least meal of multi-grain porridge daily [Ref: H08L04-new addition for version 4]
(8) Take the planned dietary/ health supplements daily [Ref: H08L04-new addition for version 4]
(9) Drinking Water: 1.5 Litres daily
(10) Maximum One cup of coffee a day (Old version 4: Maximum two cups of coffee a day)
(11) Physical Exercise 50 minutes a day (including 10 min warm up and 10 min cool down)
(12) Mental exercise: 3 hours a day
(13) TV time: = Maximum 1 hour a day
(14) Bowel Movements: At least one BIG-size or two Medium-sizes daily. Banana-shaped. Brown. No Foul-smelling stools with a very bad odor. (Old version 4: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.)
(15) Non-work related computer or internet time = Maximum1 hour daily
(16) Reading Newspapers should be less than 1 hour a day (New addition for Version 3)
(17) Reading a book 1 hour a day (New addition for Version 3)
(1) Have daily plan and execute it. (New addition for Version 3)
(2) Sleep 7 to 8 hours a day.
(3) Go to bed by midnight.
(4) Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg
(5) My BMI should be within the healthy range of 18.5 to 22.9.
(6) A waist size of less than 36 in. (90 cm) and A Waist-Hip ratio of less than 0.95. [Ref: H08L04-new addition for version 4]
(7) At least meal of multi-grain porridge daily [Ref: H08L04-new addition for version 4]
(8) Take the planned dietary/ health supplements daily [Ref: H08L04-new addition for version 4]
(9) Drinking Water: 1.5 Litres daily
(10) Maximum One cup of coffee a day (Old version 4: Maximum two cups of coffee a day)
(11) Physical Exercise 50 minutes a day (including 10 min warm up and 10 min cool down)
(12) Mental exercise: 3 hours a day
(13) TV time: = Maximum 1 hour a day
(14) Bowel Movements: At least one BIG-size or two Medium-sizes daily. Banana-shaped. Brown. No Foul-smelling stools with a very bad odor. (Old version 4: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.)
(15) Non-work related computer or internet time = Maximum1 hour daily
(16) Reading Newspapers should be less than 1 hour a day (New addition for Version 3)
(17) Reading a book 1 hour a day (New addition for Version 3)
(18) Spend at least 60 minutes daily on financial matters. (New addition form version 5 dated 2009-08-02)
(19) Have daily KPI Achievement Report (New addition from Version 3)
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