At about 9.55 pm on 2009-12-31 (Thursday) I made a smoothie with the following for the first time:
(b ) Orange without skin 160 grams
(c ) Tomato 80 grams
(d ) Carrot without skin 80 grams
(e ) Ice cubes 100 grams
Method: Use Ice Function of Philips Blender HR 2094 to crush the ice first and use the Smoothie Function 4 times for about 30 seconds each time with a 5-second break in between.
Smoothie produced with Philips Blender HR 2094 = About 400 ml
No. of Serves = 2
Tasters: Myself and Latte
Verdict: Very Good.
Note: Orange contains about 97 kcal per 100 gram, Carrot contains about 41 kcal per 100 gram) and tomato contains about 16 kcal per 100 gram. Information Source: http://www.nal.usda.gov/fnic/foodcomp/search/
Thursday, December 31, 2009
My maximum and minimum weights in the month of December 2009
Maximum weight of December 2009 was 57.1 kg (Morning) on 1 Dec 2009 (Tue)
Minimum weight of December 2009 was 55.1 kg (Morning) on 5 Dec 2009 (Sat)
The possible reasons for such a big change in 5 days are:
(a ) I passed out about 500g of stools after I got my measurement of weight of 57.1 kg on 1 December 2009 because I measured myweights before and after passing motion with no food or water taken in between.
(b ) In the following few days I controlled my food intake.
My weight on the first day of the month 1 December 2009 (morning) = 57.1 kg
My weight on the last day of the month 31 December 2009 (morning) = 55.3 kg
Minimum weight of December 2009 was 55.1 kg (Morning) on 5 Dec 2009 (Sat)
The possible reasons for such a big change in 5 days are:
(a ) I passed out about 500g of stools after I got my measurement of weight of 57.1 kg on 1 December 2009 because I measured myweights before and after passing motion with no food or water taken in between.
(b ) In the following few days I controlled my food intake.
My weight on the first day of the month 1 December 2009 (morning) = 57.1 kg
My weight on the last day of the month 31 December 2009 (morning) = 55.3 kg
Tuesday, December 29, 2009
The book " THE FOOD REVOLUTION " by John Robbins
On 29 december 2009 (at about 12.50 pm), I came across the book entitled "THE FOOD REVOLUTION " (ISBN-10: 1573247022 and N-13: 978-1573247023 ) during my surf on the internet. I am considering to buy this book.
THIS BOOK CAN SAVE YOUR LIFE. Find out the truth about popular diets, genetically modified foods, mad cow disease, and the health effects of what you eat. In this long-awaited and provocative book, best-selling author John Robbins exposes the dangers behind many of today's foods and reveals the extraordinary benefits of healthy alternatives. The Food Revolution will show you how to extend your life, increase your vibrancy and vitality, and take a stand for a more compassionate and sustainable world."
For details , please visit http://www.foodrevolution.org/index.htm
About: John Robbins
Info Source: http://en.wikipedia.org/wiki/John_Robbins_(author)
John Robbins (born October 26, 1947) is an American author, and a pioneer popularizing the linkages between agriculture, health and the environment. He is the son of Irma Robbins and Baskin-Robbins co-founder Irv Robbins. He graduated from the University of California, Berkeley, in 1969, and received a Master's Degree from Antioch College, in 1976. Rather than following the ice-cream parlor legacy of his father, he left the company to seek a life he found more rewarding. He and his wife Deo were married on March 10, 1967.[1] Robbins advocates a plant-based diet for personal and environmental health. In 1987, he wrote Diet for a New America, an exposé on connections between diet, physical health, animal cruelty, and environmentalism. He updated these ideas in his 2001 book The Food Revolution, which includes information on organic food, genetically modified food, and factory farming. His 2006 book Healthy at 100, published by Random House, was printed on 100% post-consumer non-chlorine bleached paper, a first for a book from a major U.S. publisher.
His 1987 book Diet for a New America advocates a "plant-based," vegan diet and contains Robbins's opinions on the meat and dairy industries, world hunger and human health.
THIS BOOK CAN SAVE YOUR LIFE. Find out the truth about popular diets, genetically modified foods, mad cow disease, and the health effects of what you eat. In this long-awaited and provocative book, best-selling author John Robbins exposes the dangers behind many of today's foods and reveals the extraordinary benefits of healthy alternatives. The Food Revolution will show you how to extend your life, increase your vibrancy and vitality, and take a stand for a more compassionate and sustainable world."
For details , please visit http://www.foodrevolution.org/index.htm
About: John Robbins
Info Source: http://en.wikipedia.org/wiki/John_Robbins_(author)
John Robbins (born October 26, 1947) is an American author, and a pioneer popularizing the linkages between agriculture, health and the environment. He is the son of Irma Robbins and Baskin-Robbins co-founder Irv Robbins. He graduated from the University of California, Berkeley, in 1969, and received a Master's Degree from Antioch College, in 1976. Rather than following the ice-cream parlor legacy of his father, he left the company to seek a life he found more rewarding. He and his wife Deo were married on March 10, 1967.[1] Robbins advocates a plant-based diet for personal and environmental health. In 1987, he wrote Diet for a New America, an exposé on connections between diet, physical health, animal cruelty, and environmentalism. He updated these ideas in his 2001 book The Food Revolution, which includes information on organic food, genetically modified food, and factory farming. His 2006 book Healthy at 100, published by Random House, was printed on 100% post-consumer non-chlorine bleached paper, a first for a book from a major U.S. publisher.
His 1987 book Diet for a New America advocates a "plant-based," vegan diet and contains Robbins's opinions on the meat and dairy industries, world hunger and human health.
Monday, December 28, 2009
Interview with the Founder of ‘Vegetarians at Microsoft’
Mark Aggar is the founder of ‘Vegetarians at Microsoft’ at the corporation’s main campus near Seattle , USA . Approximately, 40,000 people come to the campus on a daily basis.
Please visit http://www.ivu.org/news/magazine/article/interviews/189/ for the interview.
Please visit http://www.ivu.org/news/magazine/article/interviews/189/ for the interview.
My Weight (Loss) Management from 2007-05-28 to 2009-12-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)
2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358
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
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
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.
Saturday, December 26, 2009
Smoothie: Ripe Banana + Orange + Apple + Carrot +ice cubes (Ref: i09L26)
At about 6.55 pm on 2009-12-26 (Saturday) I made smoothie with the following:
(a ) Banana without skin 170 grams
(b ) Orange without skin 200 grams
(c ) Apple without skin 100 grams
(d ) Carrot without skin 70 grams
(e ) Ice cubes 230 grams
Method: Use Ice Function of Philips Blender HR 2094 to crush the ice first and use the Smoothie Function 4 times for about 30 seconds each time with a 5-second break in between.
Smoothie produced with Philips Blender HR 2094 = About 800 ml
No. of Serves = 3
Tasters: Myself, Latte and GG
Verdict: Sweet. Concentrated (thick). Very tasty and smooth
(a ) Banana without skin 170 grams
(b ) Orange without skin 200 grams
(c ) Apple without skin 100 grams
(d ) Carrot without skin 70 grams
(e ) Ice cubes 230 grams
Method: Use Ice Function of Philips Blender HR 2094 to crush the ice first and use the Smoothie Function 4 times for about 30 seconds each time with a 5-second break in between.
Smoothie produced with Philips Blender HR 2094 = About 800 ml
No. of Serves = 3
Tasters: Myself, Latte and GG
Verdict: Sweet. Concentrated (thick). Very tasty and smooth
Friday, December 25, 2009
10 WAYS TO AVOID BINGEING (i.e. excessive eating or drinking) during festive season like Christmas
Info Source: Mind Your Body of the Straits Times dated 24th December 2009.
Stay in control this festive season with these tips from Ms Pooja Vig, nutritionist at The Nutrition Clinic, and Madam Koay Saw Lan, head of dietetics and nutrition services at Singapore General Hospital.
1: Eat regular meals throughout the day. Do not skip a meal because you want to 'save space' for the big dinner you have been invited to.
2: Eat a healthy snack like an apple before you go out for a meal. You tend to order more than necessary if you are hungry.
3: Alternatively, take a fibre supplement before going out. Soluble fibre forms a gel-like substance in the gut, which is believed to be able to absorb extra fat and sugar from food.
Thus, blood sugar levels rise at a slower rate. Some of the sugar stays within the gel and is carried out of the body as waste. Some fat and cholesterol are also absorbed by the gel and carried out of the body.
4: Be mindful of finger food. A few samosas, fried spring rolls or mini-quiches add up quickly to your fat and calorie intake. Stick with food that requires utensils as we eat finger food faster than food which requires a fork.
5: Avoid cookies, cakes and chips while socialising as you will be unwittingly consuming more calories and fats.
6: Eat slowly. It takes 20 minutes for the brain to realise that you are no longer hungry. So refrain from having second helpings for at least 20minutes.
7: Use smaller serving spoons and plates. A 2006 study, Ice Cream Illusions: Bowls, Spoons, And Self-Served Portions, conducted by Cornell University, found that the bigger the bowl and serving spoon, the more ice cream people tended to eat.
8: Start with the healthiest items so you will feel full and not be tempted to sample the less healthy ones.
9: When having dessert, eat something that has dark chocolate. It is the best way to satisfy your sweet tooth without too much sugar. Dark chocolate contains less sugar.
10: Instead of having a full glass of wine, mix half a glass of wine with sparkling water or diet cola. This reduces the calories by half.
Stay in control this festive season with these tips from Ms Pooja Vig, nutritionist at The Nutrition Clinic, and Madam Koay Saw Lan, head of dietetics and nutrition services at Singapore General Hospital.
1: Eat regular meals throughout the day. Do not skip a meal because you want to 'save space' for the big dinner you have been invited to.
2: Eat a healthy snack like an apple before you go out for a meal. You tend to order more than necessary if you are hungry.
3: Alternatively, take a fibre supplement before going out. Soluble fibre forms a gel-like substance in the gut, which is believed to be able to absorb extra fat and sugar from food.
Thus, blood sugar levels rise at a slower rate. Some of the sugar stays within the gel and is carried out of the body as waste. Some fat and cholesterol are also absorbed by the gel and carried out of the body.
4: Be mindful of finger food. A few samosas, fried spring rolls or mini-quiches add up quickly to your fat and calorie intake. Stick with food that requires utensils as we eat finger food faster than food which requires a fork.
5: Avoid cookies, cakes and chips while socialising as you will be unwittingly consuming more calories and fats.
6: Eat slowly. It takes 20 minutes for the brain to realise that you are no longer hungry. So refrain from having second helpings for at least 20minutes.
7: Use smaller serving spoons and plates. A 2006 study, Ice Cream Illusions: Bowls, Spoons, And Self-Served Portions, conducted by Cornell University, found that the bigger the bowl and serving spoon, the more ice cream people tended to eat.
8: Start with the healthiest items so you will feel full and not be tempted to sample the less healthy ones.
9: When having dessert, eat something that has dark chocolate. It is the best way to satisfy your sweet tooth without too much sugar. Dark chocolate contains less sugar.
10: Instead of having a full glass of wine, mix half a glass of wine with sparkling water or diet cola. This reduces the calories by half.
Best tip for eye care (How to have good eye sight)
“Don't take your eyes and vision for granted. Take care of your eyes. Eat a healthy diet rich in fruit and green vegetables. Consider regular eye screening at least once a year if you are 50 years and older. Consult an ophthalmologist early if you have any eye symptoms. And, of course, do not smoke, “ said Ophthalmologist Dr. Ajeet Madhav Wagle, 39, associate consultant at the department of ophthalmology and visual sciences at Alexandra Hospital of Singapore in his interview with POON CHIAN HUI as reported in Mind Your Body of the Straits Times dated 24th December 2009.
Wednesday, December 23, 2009
Prevent Slipped Disc by keeping your weight down, eating a proper diet, and exercising
Experts at The University of Michigan Health System indicate, "Herniated disks can often be prevented by keeping your weight down, eating a proper diet, and exercising to keep your muscles firm."
Info Source: In the article " Foods & Vitamins to Heal Herniated Disc " by Marie Greene in
http://www.ehow.com/way_5201717_foods-vitamins-heal-herniated-disc.html
Info Source: In the article " Foods & Vitamins to Heal Herniated Disc " by Marie Greene in
http://www.ehow.com/way_5201717_foods-vitamins-heal-herniated-disc.html
Slipped Disc Information (by targetwoman.com)
Disc is a protective circular shock absorbing pad between the bones of the spine in the back. The discs are responsible for cushioning the vertebrae when one jumps or runs. Disc does not actually 'slip' but does get ruptured. This condition of slipped disc is also known as a herniated or prolapsed disc.
The discs are made of gel-like substance which is soft and fibrous yet tough. In case of a slipped disc, the gel inside bulges and protrudes outward from in between the vertebrae. The leaky jelly substance places pressure on the spinal cord or on a single nerve fiber. Slipped disc can cause pain either around the damaged disc or anywhere along the area controlled by that nerve.
Where does slipped disc occur?
A slipped disc occurs most often in the lumbar region of the spine, particularly at the L4-L5 and L5-S1 levels. L stands for Lumbar and S for Sacral. This is mainly because lumbar spine carries most of the body weight.
Why does slipped disc occur?
Irregular lifestyle including lack of exercise and inadequate.
Natural biochemical changes which can occur as the body ages can cause discs to gradually dry out affecting disc strength.
Bad posture and incorrect body mechanics and hard physical labor can place additional stress on the spine.
Improper lifting, twisting or turning, excessive strain and sudden forceful trauma can cause slipped disc although such cases are rare.
Above all, age and associated degeneration that results in loss of elasticity of the discs and supporting structure lead to slipped disc condition.
Daily wear and tear, injury, heavy lifting or twisting can all contribute to disc herniation. A slipped disc can develop suddenly or gradually over weeks or months.
At what age does slipped disc occur?
Most often slipped disc in the lower back is observed between the ages 30 to 50. People between these ages are vulnerable as the elasticity and water content of the nucleus normally decrease with age. In case of cervical vertebrae around the neck, slipped discs are seen between the ages 40 to 60.
Symptoms of slipped disc
A slipped disc produces serious pain in the back or neck areas. Numbness and weakness, tingling or pain in the shoulder, neck, arm and hand, pain in the buttocks, back, legs or feet, numbness and tingling around the anus and genitals and pain down the back of each leg from the buttocks to the knees and pain with movement, straining, coughing or doing leg raises are all symptoms of the slipped disc condition.
Slipped disc diagnosis A physical examination is done and history including other illnesses, prior spine problems and injuries is noted. Diagnostic tests of blood and urine are not done immediately though they may be done at a later stage if basic treatments fail and to improve the condition of the patient.
Imaging studies are often taken and they include X-rays, CT scans in case of prolapsed disc and MRI studies of the back. Bone scans help to detect infection, fractures and tumors and are done for emergency evaluation.
Treatment for slipped disc
Treatment options for slipped disc vary on the seriousness of the condition and the age of the patient. The health care provider very often prescribes bed rest and limited activity for several days. Gradual increase in activity is suggested over a period of time. Complete bed rest is not recommended as the chances are patients with back pain recover more quickly with normal activities such as lifting, bending with minimal strain.
Treatment with ice and cold packs in the early stages of injury is common. It is switched to heat later. In case the pain and symptoms are not caused by sudden injury, heat may be used in the early stages as well.
Physical therapy in the form of exercise and massage should be helpful. It is always advised to consult the doctor before resuming any stressful activity.
As for medications for slipped disc, anti-inflammatory medications are recommended. In addition, medicines that relax the surrounding muscles tightness and spasms are also advised for some patients. Steroids are sometimes prescribed for a short duration.
If the above measures are not successful, then surgery is the last option that is considered. Surgery is advised only in extreme cases or in those with high potential for permanent nerve damage. Time is the best healer and many cases are resolved with basic spinal care.
Prevention
Although aging is inevitable, certain healthy modifications in lifestyle can help prevent the occurrence of slipped disc.
Regular exercise decreases hardening and early breakdown of discs and helps in improving the overall strength of the supporting muscles as well.
It is essential to use proper techniques while performing strenuous exercises inclusive of lifting. Lifting should be done with the legs performing the task and not the back.
Spinal braces are sometimes advised during heavy lifting. However, never be encouraged to exceed the safe lifting limits even with a spine brace.
Info Source: http://www.targetwoman.com/articles/slipped-disc.html
The discs are made of gel-like substance which is soft and fibrous yet tough. In case of a slipped disc, the gel inside bulges and protrudes outward from in between the vertebrae. The leaky jelly substance places pressure on the spinal cord or on a single nerve fiber. Slipped disc can cause pain either around the damaged disc or anywhere along the area controlled by that nerve.
Where does slipped disc occur?
A slipped disc occurs most often in the lumbar region of the spine, particularly at the L4-L5 and L5-S1 levels. L stands for Lumbar and S for Sacral. This is mainly because lumbar spine carries most of the body weight.
Why does slipped disc occur?
Irregular lifestyle including lack of exercise and inadequate.
Natural biochemical changes which can occur as the body ages can cause discs to gradually dry out affecting disc strength.
Bad posture and incorrect body mechanics and hard physical labor can place additional stress on the spine.
Improper lifting, twisting or turning, excessive strain and sudden forceful trauma can cause slipped disc although such cases are rare.
Above all, age and associated degeneration that results in loss of elasticity of the discs and supporting structure lead to slipped disc condition.
Daily wear and tear, injury, heavy lifting or twisting can all contribute to disc herniation. A slipped disc can develop suddenly or gradually over weeks or months.
At what age does slipped disc occur?
Most often slipped disc in the lower back is observed between the ages 30 to 50. People between these ages are vulnerable as the elasticity and water content of the nucleus normally decrease with age. In case of cervical vertebrae around the neck, slipped discs are seen between the ages 40 to 60.
Symptoms of slipped disc
A slipped disc produces serious pain in the back or neck areas. Numbness and weakness, tingling or pain in the shoulder, neck, arm and hand, pain in the buttocks, back, legs or feet, numbness and tingling around the anus and genitals and pain down the back of each leg from the buttocks to the knees and pain with movement, straining, coughing or doing leg raises are all symptoms of the slipped disc condition.
Slipped disc diagnosis A physical examination is done and history including other illnesses, prior spine problems and injuries is noted. Diagnostic tests of blood and urine are not done immediately though they may be done at a later stage if basic treatments fail and to improve the condition of the patient.
Imaging studies are often taken and they include X-rays, CT scans in case of prolapsed disc and MRI studies of the back. Bone scans help to detect infection, fractures and tumors and are done for emergency evaluation.
Treatment for slipped disc
Treatment options for slipped disc vary on the seriousness of the condition and the age of the patient. The health care provider very often prescribes bed rest and limited activity for several days. Gradual increase in activity is suggested over a period of time. Complete bed rest is not recommended as the chances are patients with back pain recover more quickly with normal activities such as lifting, bending with minimal strain.
Treatment with ice and cold packs in the early stages of injury is common. It is switched to heat later. In case the pain and symptoms are not caused by sudden injury, heat may be used in the early stages as well.
Physical therapy in the form of exercise and massage should be helpful. It is always advised to consult the doctor before resuming any stressful activity.
As for medications for slipped disc, anti-inflammatory medications are recommended. In addition, medicines that relax the surrounding muscles tightness and spasms are also advised for some patients. Steroids are sometimes prescribed for a short duration.
If the above measures are not successful, then surgery is the last option that is considered. Surgery is advised only in extreme cases or in those with high potential for permanent nerve damage. Time is the best healer and many cases are resolved with basic spinal care.
Prevention
Although aging is inevitable, certain healthy modifications in lifestyle can help prevent the occurrence of slipped disc.
Regular exercise decreases hardening and early breakdown of discs and helps in improving the overall strength of the supporting muscles as well.
It is essential to use proper techniques while performing strenuous exercises inclusive of lifting. Lifting should be done with the legs performing the task and not the back.
Spinal braces are sometimes advised during heavy lifting. However, never be encouraged to exceed the safe lifting limits even with a spine brace.
Info Source: http://www.targetwoman.com/articles/slipped-disc.html
Tuesday, December 22, 2009
KidsHealth -- A very good information source for Kids's Health
The Website: http://kidshealth.org/
If you're looking for information you can trust about kids and teens that's free of "doctor speak," you've come to the right place. KidsHealth is the most-visited site on the Web for information about health, behavior, and development from before birth through the teen years.
On a typical weekday, more than 500,000 people visit KidsHealth. One of the things that makes KidsHealth special is that it's really three sites in one: with sections for parents, for kids, and for teens.
KidsHealth is more than just the facts about health. As part of The Nemours Foundation's Center for Children's Health Media, KidsHealth also provides families with perspective, advice, and comfort about a wide range of physical, emotional, and behavioral issues that affect children and teens.
To do this, our editorial staff communicates complex medical information in language that readers can understand and use. And all KidsHealth articles, animations, games, and other content go through a rigorous medical review by pediatricians and other medical experts. Ongoing, scheduled medical reviews ensure the information is as up-to-date as possible.
Along the way, KidsHealth has received its share of recognition — among them, four Webby Awards, including for Best Family/Parenting Site and Best Health Site on the Web, the Parent's Choice Gold Award, the Teacher's Choice Award for Family, and the International Pirelli Award for best educational media for students.
KidsHealth cannot take the place of an in-person visit with a doctor, who can perform examinations and answer questions. But we can provide unbiased, reliable information to help you and your family pursue good health and wellness for a lifetime.
Info Source: http://kidshealth.org/parent/kh_misc/about.html
If you're looking for information you can trust about kids and teens that's free of "doctor speak," you've come to the right place. KidsHealth is the most-visited site on the Web for information about health, behavior, and development from before birth through the teen years.
On a typical weekday, more than 500,000 people visit KidsHealth. One of the things that makes KidsHealth special is that it's really three sites in one: with sections for parents, for kids, and for teens.
KidsHealth is more than just the facts about health. As part of The Nemours Foundation's Center for Children's Health Media, KidsHealth also provides families with perspective, advice, and comfort about a wide range of physical, emotional, and behavioral issues that affect children and teens.
To do this, our editorial staff communicates complex medical information in language that readers can understand and use. And all KidsHealth articles, animations, games, and other content go through a rigorous medical review by pediatricians and other medical experts. Ongoing, scheduled medical reviews ensure the information is as up-to-date as possible.
Along the way, KidsHealth has received its share of recognition — among them, four Webby Awards, including for Best Family/Parenting Site and Best Health Site on the Web, the Parent's Choice Gold Award, the Teacher's Choice Award for Family, and the International Pirelli Award for best educational media for students.
KidsHealth cannot take the place of an in-person visit with a doctor, who can perform examinations and answer questions. But we can provide unbiased, reliable information to help you and your family pursue good health and wellness for a lifetime.
Info Source: http://kidshealth.org/parent/kh_misc/about.html
Correct time to DRINK water (How to drink water?)
I received the following information from a friend on 22nd December 2009. If you have any comment, please let me know.
Correct timing to take water will maximize its effectiveness to Human body.
Two (02) glass of water - After waking up - Helps activate internal organs
One (01) glasses of water - 30 minutes before meal - Help digestion
One (01) glass of water - Before taking a bath - Helps lower blood pressure
One (01) glass of water - Before sleep - To avoid stroke or heart attack
Monday, December 21, 2009
www.GoVeg.com is a very good and information vegetarian website
http://www.goveg.com/ is a very good and information vegetarian website run by People for the Ethical Treatment of Animals (PETA), http://www.peta.org/.
You can get FREE Vegetarian Starter Kit at http://www.goveg.com/
You can get FREE Vegetarian Starter Kit at http://www.goveg.com/
Plant-based diets are better for the environment
Plant-based diets are better for the environment than those based on meat.
By going vegetarian (or eat less meta) you will help:
• Avoid excessive CO2 production
• Reduce methane/nitrous oxide production
• Save large amounts of water
• Avoid polluting our streams/rivers/oceans
• Reduce destruction of topsoil & tropical rainforest
• Reduce the destruction of wildlife habitats & endangered species
• Reduce the use of antibiotics, growth promoters and chemicals
To find out Why it’s Green to Go Vegetarian visit http://www.vegsoc.org/environment/index.html to find out more
This post is adapted from http://www.vegsoc.org/news/2009/copenhagen.html
By going vegetarian (or eat less meta) you will help:
• Avoid excessive CO2 production
• Reduce methane/nitrous oxide production
• Save large amounts of water
• Avoid polluting our streams/rivers/oceans
• Reduce destruction of topsoil & tropical rainforest
• Reduce the destruction of wildlife habitats & endangered species
• Reduce the use of antibiotics, growth promoters and chemicals
To find out Why it’s Green to Go Vegetarian visit http://www.vegsoc.org/environment/index.html to find out more
This post is adapted from http://www.vegsoc.org/news/2009/copenhagen.html
What are Greenhouse gases? (energystar.custhelp.com)
Greenhouse gases are gases that trap heat in the atmosphere. These gases raise the temperature of the earth through the "greenhouse effect".
Without the greenhouse effect, the Earth would not be warm enough for humans to live.
But if the greenhouse effect becomes too strong because more greenhouse gases are being emitted, it could cause problems for humans, plants, and animals.
Greenhouse gases are produced through both natural processes and human activities. Water vapor is an example of a greenhouse gas that occurs naturally.
The principal greenhouse gases that enter the atmosphere because of human activities are: carbon dioxide, methane, nitrous oxide, and fluorinated gases.
In the US, our energy-related activities account for over three-quarters of our human-generated greenhouse gas emissions, mostly in the form of carbon dioxide emissions from burning fossil fuels.
More than half the energy-related emissions come from large sources such as power plants and factories, while about a third comes from transportation.
Industrial processes (such as the production of cement, steel, and aluminum), agriculture, other land use, and waste management are also important sources of greenhouse gas emissions in the United States.
Info Source: http://energystar.custhelp.com/cgi-bin/energystar.cfg/php/enduser/std_adp.php?p_faqid=5364
Without the greenhouse effect, the Earth would not be warm enough for humans to live.
But if the greenhouse effect becomes too strong because more greenhouse gases are being emitted, it could cause problems for humans, plants, and animals.
Greenhouse gases are produced through both natural processes and human activities. Water vapor is an example of a greenhouse gas that occurs naturally.
The principal greenhouse gases that enter the atmosphere because of human activities are: carbon dioxide, methane, nitrous oxide, and fluorinated gases.
In the US, our energy-related activities account for over three-quarters of our human-generated greenhouse gas emissions, mostly in the form of carbon dioxide emissions from burning fossil fuels.
More than half the energy-related emissions come from large sources such as power plants and factories, while about a third comes from transportation.
Industrial processes (such as the production of cement, steel, and aluminum), agriculture, other land use, and waste management are also important sources of greenhouse gas emissions in the United States.
Info Source: http://energystar.custhelp.com/cgi-bin/energystar.cfg/php/enduser/std_adp.php?p_faqid=5364
What is a carbon footprint? (defined by carbonfootprint.com)
A carbon footprint is a measure of the impact our activities have on the environment, and in particular climate change.
It relates to the amount of greenhouse gases produced in our day-to-day lives through burning fossil fuels for electricity, heating and transportation etc.
The carbon footprint is a measurement of all greenhouse gases we individually produce and has units of tonnes (or kg) of carbon dioxide equivalent.
Info Source: http://www.carbonfootprint.com/carbonfootprint.html
It relates to the amount of greenhouse gases produced in our day-to-day lives through burning fossil fuels for electricity, heating and transportation etc.
The carbon footprint is a measurement of all greenhouse gases we individually produce and has units of tonnes (or kg) of carbon dioxide equivalent.
Info Source: http://www.carbonfootprint.com/carbonfootprint.html
Sunday, December 20, 2009
Some Sources of Plant Protein (Vegetarian Protein) by happycow.net
Some examples of vegetarian foods with high sources of plant protein:
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Quinoa, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
Info Source: http://www.happycow.net/vegetarian_protein.html
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Quinoa, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
Info Source: http://www.happycow.net/vegetarian_protein.html
Thursday, December 17, 2009
High-bibre Bonjour brand 12-Grain Loaf With Flax Seed Bread
I consume 2 to 4 slices daily of high-bibre Bonjour brand 12-Grain Loaf With Flax Seed Bread on most days.
Nutrition Information (2 slices per serve 66 grams):
Energy = 176 kcal
Dietary fibre = 5.3 grams
Total fat = 3.8 grams
Trans fat = 0 grams
Protein = 7.8 grams
Sodium = 256 mg
Cholesterol 0 grams
Nutrition Information (2 slices per serve 66 grams):
Energy = 176 kcal
Dietary fibre = 5.3 grams
Total fat = 3.8 grams
Trans fat = 0 grams
Protein = 7.8 grams
Sodium = 256 mg
Cholesterol 0 grams
Tuesday, December 15, 2009
Why buy a Bread Machine?
While I am still condering whether to buy a braed machine, today, I found the article "Why a Bread Machine?" at
http://www.isu-zone.com/beginners/why_a_bread_machine.html of
Bread Macine Digest http://www.isu-zone.com/ very useful.
http://www.isu-zone.com/beginners/why_a_bread_machine.html of
Bread Macine Digest http://www.isu-zone.com/ very useful.
Sunday, December 13, 2009
Kenwood BM450 Breadmaker with Ingredients Dispenser
I am considering to buy a Kenwood BM450 Breadmaker with Ingredients Dispenser to increase the variety of my healthy diet. Can I have your feedback for this braedmaker?
3 in 1 Coffee: CappaRomA Low Fat 50% less sugar
I take one to three cups of 3-in-1 Coffee "CappaRomA Low Fat 50% less sugar" daily.Nutrition Information per serving: ( 18g powder per serving for a cup)
80 kcal
Total fat = 1.5g
Trans fat = NIL
sodium 8 mg
If cofffee is considered as unhealthy, this is one of the few unhealthy foods I take regularly!
Nothing beats a simple meal cooked at home
“Nothing beats a simple meal cooked at home,” said, among other things, Singapore Marriott Hotel's newly appointed executive chef Adam Ashe in his interview with Eunice Quek, as reported in The Sunday Times dated 13 December 2009.
I cannot agree more with Adam. As a person advocating healthy eating, almost everyday I enjoy my simple home cooked multigrain rice and fruits smoothie.
I cannot agree more with Adam. As a person advocating healthy eating, almost everyday I enjoy my simple home cooked multigrain rice and fruits smoothie.
Saturday, December 12, 2009
Meal Flaxseeds (Ground Flax Seeds )
( Note: The above iamge is from http://www.cactuscanyon.com/flax-seed-cooking.htm )
On 11 December 2009 (8.30 pm), I bought Meal Flax seeds (Ground Flax Seeds )150g packed by organic paradise Pte Ltd at S$3.50 from a shop at T3 to add to my multigrain rice which I take as at least one meal dialy.
Thursday, December 10, 2009
'Like taking a power nap' (a hypnosis experience) by June Cheong
I got myself hypnotised.
There was no swinging pendulum, no bewitched old lady wrapped in rags and no mysterious chanting.
In fact, being hypnotised was like taking a power nap - refreshing, comfortable and way too short.
My hypnotherapist, Ms Katherine Wong, director of Hypnae Center, ushered me into her dimly lit office.
The room had the usual doctor's office paraphernalia, like medical journals and a lone, plush chair. But something stood out amid the quiet setting: a CCTV camera staring down from the ceiling.
Ms Wong assured me that it was to ensure patients' safety by recording their and the hypnotherapist's actions on tape . She then put on a soundtrack filled with nature sounds and bird calls.
As I sank into the armchair, cosseted by two thick blankets, she took me through a series of relaxation exercises.
First, she got me to focus on my breathing and on slowing it down. Then she directed me to relax my muscles at will.
'Relax your face,' she said. Hmm. How do you relax your face? I tried to stop my lips from curling into a smile. That attempt resulted in a lopsided frown and I worked at unfurling my errant lips.
It seemed as if my lips - and the muscles around them - had suddenly taken on a life of their own. I began to worry that I could not relax enough to enter the hypnotic stage.
Ms Wong began counting from one to 20 and asked me to imagine a cloud coming towards me. I did.
Mine was big and fluffy from afar and dissolved into smoky wisps when I got closer. Together, the cloud and I made our way towards the hypnotic stage.
Once I felt my body sinking into soft slumber and my mind becoming more relaxed,
Ms Wong performed two tests to check that I was really in the hypnotic stage. She told me that my eyelids had grown heavy and I could not open them.
When I tried to open them, she immediately touched my arm and asked me to hold it up. She told me my arm was rigid and strong and would not move no matter how much pressure she applied on it.
While I doubted if my eyelids were glued shut, I felt that my arm did not budge when she pressed it down.
Next, Ms Wong started feeding me upbeat lines like 'I will not worry unnecessarily about the past or the future' and 'My mind will be calm'.
She continued talking in a slow, gentle tone and I drifted off. One part of me went off for a little dream while the other part struggled to stay with her placid words.
All too soon, the hypnosis session was over. I felt relaxed and refreshed. It felt like I had been under hypnosis for only 15 minutes but, in reality, the session had lasted an hour.
Apparently, losing track of time is a sure sign of hypnosis. Then again, so is falling asleep.
The next couple of days, I felt positive and I sweated less over the small stuff. Was it due to the positive phrases drummed into me during the hypnosis? It may have been a placebo effect.
But all I knew was I felt good.
By June Cheong in " Mind Your Body" of the Straits Times dated 10th December 2009
There was no swinging pendulum, no bewitched old lady wrapped in rags and no mysterious chanting.
In fact, being hypnotised was like taking a power nap - refreshing, comfortable and way too short.
My hypnotherapist, Ms Katherine Wong, director of Hypnae Center, ushered me into her dimly lit office.
The room had the usual doctor's office paraphernalia, like medical journals and a lone, plush chair. But something stood out amid the quiet setting: a CCTV camera staring down from the ceiling.
Ms Wong assured me that it was to ensure patients' safety by recording their and the hypnotherapist's actions on tape . She then put on a soundtrack filled with nature sounds and bird calls.
As I sank into the armchair, cosseted by two thick blankets, she took me through a series of relaxation exercises.
First, she got me to focus on my breathing and on slowing it down. Then she directed me to relax my muscles at will.
'Relax your face,' she said. Hmm. How do you relax your face? I tried to stop my lips from curling into a smile. That attempt resulted in a lopsided frown and I worked at unfurling my errant lips.
It seemed as if my lips - and the muscles around them - had suddenly taken on a life of their own. I began to worry that I could not relax enough to enter the hypnotic stage.
Ms Wong began counting from one to 20 and asked me to imagine a cloud coming towards me. I did.
Mine was big and fluffy from afar and dissolved into smoky wisps when I got closer. Together, the cloud and I made our way towards the hypnotic stage.
Once I felt my body sinking into soft slumber and my mind becoming more relaxed,
Ms Wong performed two tests to check that I was really in the hypnotic stage. She told me that my eyelids had grown heavy and I could not open them.
When I tried to open them, she immediately touched my arm and asked me to hold it up. She told me my arm was rigid and strong and would not move no matter how much pressure she applied on it.
While I doubted if my eyelids were glued shut, I felt that my arm did not budge when she pressed it down.
Next, Ms Wong started feeding me upbeat lines like 'I will not worry unnecessarily about the past or the future' and 'My mind will be calm'.
She continued talking in a slow, gentle tone and I drifted off. One part of me went off for a little dream while the other part struggled to stay with her placid words.
All too soon, the hypnosis session was over. I felt relaxed and refreshed. It felt like I had been under hypnosis for only 15 minutes but, in reality, the session had lasted an hour.
Apparently, losing track of time is a sure sign of hypnosis. Then again, so is falling asleep.
The next couple of days, I felt positive and I sweated less over the small stuff. Was it due to the positive phrases drummed into me during the hypnosis? It may have been a placebo effect.
But all I knew was I felt good.
By June Cheong in " Mind Your Body" of the Straits Times dated 10th December 2009
Mending the mind & heart (by June Cheong in "Mind Your body" of the Straits Times dated 10th December 2009)
By June Cheong
These days, the field of psychotherapy has greatly expanded and people are spoilt for choice when it comes to dealing with matters of the heart and mind.
Mind Your Body delves into five of its branches - cognitive behavioural therapy (CBT), positive psychology, emotional freedom techniques (EFT), hypnotherapy and neurolinguistic programming (NLP) - and investigates how and why they work.
While CBT is part of mainstream medical practice, the other four are perceived as fringe therapies.
Dr Adrian Wang, a consultant psychiatrist at Gleneagles Medical Centre, said: 'There's no magic bullet for problems like a broken heart or alcoholism.
'The psychiatrist or therapist has to tailor the treatment to the patient's need and his level of receptivity.'
He added: 'Methods like hypnotherapy are considered to be on the fringe of psychotherapy but that doesn't mean they're fluff.
'They can be useful to kickstart change within a patient.'
Indeed, that was the case for 31-year-old teacher Usha R.
She started going for weekly EFT sessions in July last year.
'I was going through a tough time at work and in my personal life and I tried EFT for a month,' she said.
'I found that I lost my temper much less. Before, when I got angry in class, I'd scold and shout at the students who were misbehaving.
'Now, I just excuse myself, go to the washroom and do EFT there.'
Using EFT techniques, she was able to work through her issues to rebuild her self-esteem and confidence. She moved out of her parents' home to live on her own and now teaches in a new school.
She said: 'Having learnt to manage my emotions and my past, I felt more empowered to make changes in my life so as to be more in control.
'Previously, there was fear in me. I'm much happier than before.'
1: Cognitive behaviour therapy
What you think and feel affects how you behave.
That, essentially, is what cognitive behavioural therapy (CBT) is about.
Dr Matthew Woo, the deputy head and principal clinical psychologist at the Institute of Mental Health, said: 'CBT is a key feature of many clinical courses in psychology around the world and every course worth its salt would include either components of CBT or feature CBT as the mainstay of the course.
'If you shift your thinking and emotions, you can shift your behaviour.'
CBT works by breaking problems into smaller components, which can be analysed in terms of how they are connected and how helpful they are to the patient's well-being.
A problem can be dissected into a situation and the thoughts, emotions, physical feelings and actions that follow.
For example, if a person thinks that others do not like him because he is fat, he can pause and rationalise that it may be due to other factors like his anti-social tendencies instead of his weight.
When we are distressed, we are more likely to jump to conclusions and to interpret situations in unhelpful and hurtful ways.
CBT helps to break us out of this vicious circle of negative thinking, feelings and behaviour. It allows us to have a clear overview of a situation and its resultant feelings, emotions, thoughts and behaviour.
This broad perspective empowers us to make a positive choice for ourselves and to work out a way of tackling the problem.
CBT has been shown to be of help with problems like anxiety, depression, panic, phobias, stress, bulimia, obsessive compulsive disorder, post-traumatic stress disorder, bipolar disorder and psychosis.
Consultant psychiatrist Adrian Wang of Gleneagles Medical Centre said: 'CBT definitely works. Research has proven that it is as effective as medication in cases of mild to moderate depression.
'It helps patients create permanent change in their lives.'
2: Positive psychology
American novelist Edith Wharton once said if only we would stop trying to be happy, we could have a pretty good time.
Fast forward to the 21st century and happiness is still an elusive goal.
It is also the main theme of positive psychology - said by its disciples to be the scientific study of the strengths and virtues that enable people and communities to thrive.
Pioneered by American psychologist Martin E. P. Seligman, positive psychology turns mainstream psychology on its head by concentrating on uncovering what goes right in life instead of focusing on diseases and ailments.
Mr Stephen Lew, a hypno-psychotherapist from the Positive Psychology Center, said: 'Positive psychology focuses on human strengths and sees human goodness as real, credible and measurable.
'It is interested in building the best things in life.'
The field seeks to understand positive emotions like being hopeful about the future; positive traits like courage and creativity; and positive strengths like justice and tolerance.
It can be applied in daily life through a variety of methods like keeping a journal of things one is grateful for, staying optimistic, learning to be more self-aware and honing one's characteristic strengths.
Mr Lew said: 'Applying positive psychology in your life is like installing an anti-virus software. Things change and sometimes your belief systems need updating.'
He added that positive psychology has to be learnt and is not innate in everyone.
He said: 'There is no quick fix for happiness. You have to work at it every day.'
However, Dr Matthew Woo, the deputy head and principal clinical psychologist in the department of psychology at the Institute of Mental Health Singapore, said: 'I think there's some basis of truth in positive psychology, especially for people who are in the group I will describe as the 'wellness population'.
'These are people who already have the skills to deal with life's problems but want to enhance their resilience. It is promising in the sense that the evidence base surrounding positive psychology is growing, albeit slowly and steadily.'
Meanwhile, its practitioners insist their field can help deal with depression and relationship and self-esteem issues.
Mr Lew said: 'Positive psychology helps in terms of influencing people's lifestyle and modifying their behaviour and thought processes.'
3: Emotional freedom techniques
Emotional freedom techniques, or EFT, is often dubbed 'emotional acupuncture'.
EFT was developed by Gary Craig, a Stanford engineering graduate and an ordained minister at the Universal Church of God in southern California. A non-denominational church, it embraces all religions.
The method uses principles of traditional Chinese medicine and purportedly manipulates the body's energy field by tapping on key meridian points while the mind is focused on a psychological issue.
Ms Lena Chen, a holistic therapist who practises the method, said: 'EFT frees up blockages in the body's energy pathways, hence allowing the body to heal itself of negative emotions and physical symptoms.'
EFT can be done with a trained practitioner who has undergone a course in EFT either here or abroad, or by oneself.
It has been used to address issues like phobias, relationship problems, chronic body pain, post-traumatic stress disorder and anxiety.
Ms Chen added that EFT has been shown to be highly effective in treating mild to moderate depression.
She said: 'It works especially well for reactive depression, which is when the depressive symptoms occur as a reaction to one or more specific events in the person's life, be it the loss of a job, the death of a loved one or a failed relationship.
'EFT gently peels away the layers of the problem, allowing the real issue to arise so that deep therapeutic work can be done, resulting in permanent healing.'
Asked if EFT works as claimed, Dr Matthew Woo, the deputy head and principal clinical psychologist in the department of psychology at the Institute of Mental Health, said: 'I don't think so. I'm sceptical. The evidence base showing that it works has not been built up enough.'
4: Hypnotherapy
Hypnosis conjures up the image of a showman on stage snapping his fingers - with the 'victim' singing, dancing or jumping at his bidding.
As entertainment, that may well be so. However, hypnosis can be used as a form of therapy too, hence the term hypnotherapy.
For starters, people may experience everyday hypnosis.
If you are engrossed in a TV programme or book, you would have experienced a mild state of hypnosis, said Ms Katherine Wong, the director of Hypnae Center at Camden Medical Centre. Another instance of everyday hypnosis is when you cannot recall the detailed moments of actually driving or commuting after you have arrived at your destination, Ms Wong added.
During hypnosis, the conscious mind becomes completely relaxed and the brain is brought to the theta state, which is akin to the stage between wakefulness and sleep.
The hypnotherapist guides the patient into a state of hypnosis through relaxation exercises and then feeds the patient with suggestions to help him make changes in his life.
Ms Wong said: 'When a person comes to see us, he is trapped in a condition he can't get out of. He needs us to help pull him out.'
Asked if undergoing hypnosis means giving up self-control or free will, Ms Nancy Ho, the director of Regional Hypnosis Center, said: 'We can't work on anyone who's not willing. The person must recognise he has a problem and want to change.'
When a person is under hypnosis, the body secretes dopamine, serotonin, melatonin, acetylcholine and other minor neurotransmitters.
This chemical cocktail induces the person to be more relaxed and calm.
Despite what is commonly believed, such a person is fully conscious and aware at all times. He usually experiences symptoms like heaviness of the body or a floating sensation and time distortion.
When he emerges from the hypnotic state, he usually feels relaxed, refreshed and more positive about himself and the world.
While reaching a stage of heightened suggestibility is important in hypnotherapy, the real work is in taking the patient to the root of his problem.
Ms Ho said: 'For example, in cases of insecurity or depression, we help the patient re-experience earlier instances of such feelings.
'We go back to the first time he experienced such negative emotions. Perhaps his mother left him alone at home when he was young and his young mind perceived it as abandonment, even if his mother returned later.
'After we find the root incident or cause, we help the patient recognise it and neutralise the negative emotion.'
Hypnotherapy can help with problems like smoking addiction, anxiety, stress, depression, self-esteem issues and relationship difficulties.
According to Ms Ho, those interested in becoming a certified hypnotherapist can travel to the United States for training or attend any course here conducted by an instructor who is certified by one of the following three boards: National Guild of Hypnotists, American Council of Hypnotist Examiners and International Medical and Dental Hypnotherapy Association.
Asked about the medical perspective of whether hypnotherapy really works, Dr Adrian Wang, a consultant psychiatrist at Gleneagles Medical Centre, said: 'It does work but people sometimes have unrealistic expectations that hypnotherapy will give them a quick fix.
'It helps patients to develop deep relaxation skills and think about solutions to their problems.'
Clearly, the nub of such fringe therapies is the durability of the positive change they claim to effect. The jury seems to be out here.
'While hypnoatherapy is a useful short-term tool, the main problem is how to sustain long-term change,' Dr Wang said.
5: Neurolinguistic programming
It is all in the mind, say practitioners of neurolinguistic programming (NLP). In a nutshell, we think, therefore we act - or are able to change our actions and behaviour.
This technique was developed in the 1970s by American author Richard Bandler and American linguist John Grinder.
The pair created a model of interpersonal communication which focused on the relationship between successful patterns of behaviour and the thoughts and emotions underlying them.
NLP is based on the work of three psychotherapists: Virginia Satir, well-known for her approach to family therapy; Fritz Perls, who founded Gestalt therapy; and Milton Erickson, who specialised in hypnotherapy.
Ms Lindley Craig, the founder of NLP training centre All In The Mind, said: 'You take in information through the five senses. Your brain runs programmes to process that information and deletes, generalises and distorts the information to make sense of the immense amount of data collected.
'Once the programmes have been run, there is an output, which is your behaviour and how you speak (both verbally and non-verbally). NLP helps to fix the programmes that aren't working and gives you new ones that do.'
Ms Janet Cropper, the managing partner of leadership development company NoLimits, said: 'The brain is an incredible organ that is growing, changing and developing every moment.
'Consciously and unconsciously, our thoughts and behaviour shape the neural pathways. With reinforcement of behaviour and modifying how we think, we can choose new, more empowering patterns of thought and behaviour that will become hardwired in us.'
NLP practitioners claim that it can be used in various situations, from weight management to treating depression to getting over traumatic events and phobias.
A practitioner, who has undergone a training course in NLP techniques, begins by assessing the patient's present state and finding out what his desired state and past and present influences are.
He then helps the patient work towards his desired state by 'scrambling' the patient's brain connections.
This is done through repeated exercises. For example, to help a patient overcome depression, an NLP coach may use 'breaking states', which is interrupting a person's current state of mind to allow him to clear out unhelpful thoughts and to re-adjust.
Asked if he thinks NLP works, Dr Matthew Woo, the deputy head and principal clinical psychologist at the Institute of Mental Health, said: 'NLP is not part of academic psychology. The efficacy evidence surrounding NLP is not robust.'
These days, the field of psychotherapy has greatly expanded and people are spoilt for choice when it comes to dealing with matters of the heart and mind.
Mind Your Body delves into five of its branches - cognitive behavioural therapy (CBT), positive psychology, emotional freedom techniques (EFT), hypnotherapy and neurolinguistic programming (NLP) - and investigates how and why they work.
While CBT is part of mainstream medical practice, the other four are perceived as fringe therapies.
Dr Adrian Wang, a consultant psychiatrist at Gleneagles Medical Centre, said: 'There's no magic bullet for problems like a broken heart or alcoholism.
'The psychiatrist or therapist has to tailor the treatment to the patient's need and his level of receptivity.'
He added: 'Methods like hypnotherapy are considered to be on the fringe of psychotherapy but that doesn't mean they're fluff.
'They can be useful to kickstart change within a patient.'
Indeed, that was the case for 31-year-old teacher Usha R.
She started going for weekly EFT sessions in July last year.
'I was going through a tough time at work and in my personal life and I tried EFT for a month,' she said.
'I found that I lost my temper much less. Before, when I got angry in class, I'd scold and shout at the students who were misbehaving.
'Now, I just excuse myself, go to the washroom and do EFT there.'
Using EFT techniques, she was able to work through her issues to rebuild her self-esteem and confidence. She moved out of her parents' home to live on her own and now teaches in a new school.
She said: 'Having learnt to manage my emotions and my past, I felt more empowered to make changes in my life so as to be more in control.
'Previously, there was fear in me. I'm much happier than before.'
1: Cognitive behaviour therapy
What you think and feel affects how you behave.
That, essentially, is what cognitive behavioural therapy (CBT) is about.
Dr Matthew Woo, the deputy head and principal clinical psychologist at the Institute of Mental Health, said: 'CBT is a key feature of many clinical courses in psychology around the world and every course worth its salt would include either components of CBT or feature CBT as the mainstay of the course.
'If you shift your thinking and emotions, you can shift your behaviour.'
CBT works by breaking problems into smaller components, which can be analysed in terms of how they are connected and how helpful they are to the patient's well-being.
A problem can be dissected into a situation and the thoughts, emotions, physical feelings and actions that follow.
For example, if a person thinks that others do not like him because he is fat, he can pause and rationalise that it may be due to other factors like his anti-social tendencies instead of his weight.
When we are distressed, we are more likely to jump to conclusions and to interpret situations in unhelpful and hurtful ways.
CBT helps to break us out of this vicious circle of negative thinking, feelings and behaviour. It allows us to have a clear overview of a situation and its resultant feelings, emotions, thoughts and behaviour.
This broad perspective empowers us to make a positive choice for ourselves and to work out a way of tackling the problem.
CBT has been shown to be of help with problems like anxiety, depression, panic, phobias, stress, bulimia, obsessive compulsive disorder, post-traumatic stress disorder, bipolar disorder and psychosis.
Consultant psychiatrist Adrian Wang of Gleneagles Medical Centre said: 'CBT definitely works. Research has proven that it is as effective as medication in cases of mild to moderate depression.
'It helps patients create permanent change in their lives.'
2: Positive psychology
American novelist Edith Wharton once said if only we would stop trying to be happy, we could have a pretty good time.
Fast forward to the 21st century and happiness is still an elusive goal.
It is also the main theme of positive psychology - said by its disciples to be the scientific study of the strengths and virtues that enable people and communities to thrive.
Pioneered by American psychologist Martin E. P. Seligman, positive psychology turns mainstream psychology on its head by concentrating on uncovering what goes right in life instead of focusing on diseases and ailments.
Mr Stephen Lew, a hypno-psychotherapist from the Positive Psychology Center, said: 'Positive psychology focuses on human strengths and sees human goodness as real, credible and measurable.
'It is interested in building the best things in life.'
The field seeks to understand positive emotions like being hopeful about the future; positive traits like courage and creativity; and positive strengths like justice and tolerance.
It can be applied in daily life through a variety of methods like keeping a journal of things one is grateful for, staying optimistic, learning to be more self-aware and honing one's characteristic strengths.
Mr Lew said: 'Applying positive psychology in your life is like installing an anti-virus software. Things change and sometimes your belief systems need updating.'
He added that positive psychology has to be learnt and is not innate in everyone.
He said: 'There is no quick fix for happiness. You have to work at it every day.'
However, Dr Matthew Woo, the deputy head and principal clinical psychologist in the department of psychology at the Institute of Mental Health Singapore, said: 'I think there's some basis of truth in positive psychology, especially for people who are in the group I will describe as the 'wellness population'.
'These are people who already have the skills to deal with life's problems but want to enhance their resilience. It is promising in the sense that the evidence base surrounding positive psychology is growing, albeit slowly and steadily.'
Meanwhile, its practitioners insist their field can help deal with depression and relationship and self-esteem issues.
Mr Lew said: 'Positive psychology helps in terms of influencing people's lifestyle and modifying their behaviour and thought processes.'
3: Emotional freedom techniques
Emotional freedom techniques, or EFT, is often dubbed 'emotional acupuncture'.
EFT was developed by Gary Craig, a Stanford engineering graduate and an ordained minister at the Universal Church of God in southern California. A non-denominational church, it embraces all religions.
The method uses principles of traditional Chinese medicine and purportedly manipulates the body's energy field by tapping on key meridian points while the mind is focused on a psychological issue.
Ms Lena Chen, a holistic therapist who practises the method, said: 'EFT frees up blockages in the body's energy pathways, hence allowing the body to heal itself of negative emotions and physical symptoms.'
EFT can be done with a trained practitioner who has undergone a course in EFT either here or abroad, or by oneself.
It has been used to address issues like phobias, relationship problems, chronic body pain, post-traumatic stress disorder and anxiety.
Ms Chen added that EFT has been shown to be highly effective in treating mild to moderate depression.
She said: 'It works especially well for reactive depression, which is when the depressive symptoms occur as a reaction to one or more specific events in the person's life, be it the loss of a job, the death of a loved one or a failed relationship.
'EFT gently peels away the layers of the problem, allowing the real issue to arise so that deep therapeutic work can be done, resulting in permanent healing.'
Asked if EFT works as claimed, Dr Matthew Woo, the deputy head and principal clinical psychologist in the department of psychology at the Institute of Mental Health, said: 'I don't think so. I'm sceptical. The evidence base showing that it works has not been built up enough.'
4: Hypnotherapy
Hypnosis conjures up the image of a showman on stage snapping his fingers - with the 'victim' singing, dancing or jumping at his bidding.
As entertainment, that may well be so. However, hypnosis can be used as a form of therapy too, hence the term hypnotherapy.
For starters, people may experience everyday hypnosis.
If you are engrossed in a TV programme or book, you would have experienced a mild state of hypnosis, said Ms Katherine Wong, the director of Hypnae Center at Camden Medical Centre. Another instance of everyday hypnosis is when you cannot recall the detailed moments of actually driving or commuting after you have arrived at your destination, Ms Wong added.
During hypnosis, the conscious mind becomes completely relaxed and the brain is brought to the theta state, which is akin to the stage between wakefulness and sleep.
The hypnotherapist guides the patient into a state of hypnosis through relaxation exercises and then feeds the patient with suggestions to help him make changes in his life.
Ms Wong said: 'When a person comes to see us, he is trapped in a condition he can't get out of. He needs us to help pull him out.'
Asked if undergoing hypnosis means giving up self-control or free will, Ms Nancy Ho, the director of Regional Hypnosis Center, said: 'We can't work on anyone who's not willing. The person must recognise he has a problem and want to change.'
When a person is under hypnosis, the body secretes dopamine, serotonin, melatonin, acetylcholine and other minor neurotransmitters.
This chemical cocktail induces the person to be more relaxed and calm.
Despite what is commonly believed, such a person is fully conscious and aware at all times. He usually experiences symptoms like heaviness of the body or a floating sensation and time distortion.
When he emerges from the hypnotic state, he usually feels relaxed, refreshed and more positive about himself and the world.
While reaching a stage of heightened suggestibility is important in hypnotherapy, the real work is in taking the patient to the root of his problem.
Ms Ho said: 'For example, in cases of insecurity or depression, we help the patient re-experience earlier instances of such feelings.
'We go back to the first time he experienced such negative emotions. Perhaps his mother left him alone at home when he was young and his young mind perceived it as abandonment, even if his mother returned later.
'After we find the root incident or cause, we help the patient recognise it and neutralise the negative emotion.'
Hypnotherapy can help with problems like smoking addiction, anxiety, stress, depression, self-esteem issues and relationship difficulties.
According to Ms Ho, those interested in becoming a certified hypnotherapist can travel to the United States for training or attend any course here conducted by an instructor who is certified by one of the following three boards: National Guild of Hypnotists, American Council of Hypnotist Examiners and International Medical and Dental Hypnotherapy Association.
Asked about the medical perspective of whether hypnotherapy really works, Dr Adrian Wang, a consultant psychiatrist at Gleneagles Medical Centre, said: 'It does work but people sometimes have unrealistic expectations that hypnotherapy will give them a quick fix.
'It helps patients to develop deep relaxation skills and think about solutions to their problems.'
Clearly, the nub of such fringe therapies is the durability of the positive change they claim to effect. The jury seems to be out here.
'While hypnoatherapy is a useful short-term tool, the main problem is how to sustain long-term change,' Dr Wang said.
5: Neurolinguistic programming
It is all in the mind, say practitioners of neurolinguistic programming (NLP). In a nutshell, we think, therefore we act - or are able to change our actions and behaviour.
This technique was developed in the 1970s by American author Richard Bandler and American linguist John Grinder.
The pair created a model of interpersonal communication which focused on the relationship between successful patterns of behaviour and the thoughts and emotions underlying them.
NLP is based on the work of three psychotherapists: Virginia Satir, well-known for her approach to family therapy; Fritz Perls, who founded Gestalt therapy; and Milton Erickson, who specialised in hypnotherapy.
Ms Lindley Craig, the founder of NLP training centre All In The Mind, said: 'You take in information through the five senses. Your brain runs programmes to process that information and deletes, generalises and distorts the information to make sense of the immense amount of data collected.
'Once the programmes have been run, there is an output, which is your behaviour and how you speak (both verbally and non-verbally). NLP helps to fix the programmes that aren't working and gives you new ones that do.'
Ms Janet Cropper, the managing partner of leadership development company NoLimits, said: 'The brain is an incredible organ that is growing, changing and developing every moment.
'Consciously and unconsciously, our thoughts and behaviour shape the neural pathways. With reinforcement of behaviour and modifying how we think, we can choose new, more empowering patterns of thought and behaviour that will become hardwired in us.'
NLP practitioners claim that it can be used in various situations, from weight management to treating depression to getting over traumatic events and phobias.
A practitioner, who has undergone a training course in NLP techniques, begins by assessing the patient's present state and finding out what his desired state and past and present influences are.
He then helps the patient work towards his desired state by 'scrambling' the patient's brain connections.
This is done through repeated exercises. For example, to help a patient overcome depression, an NLP coach may use 'breaking states', which is interrupting a person's current state of mind to allow him to clear out unhelpful thoughts and to re-adjust.
Asked if he thinks NLP works, Dr Matthew Woo, the deputy head and principal clinical psychologist at the Institute of Mental Health, said: 'NLP is not part of academic psychology. The efficacy evidence surrounding NLP is not robust.'
Friday, December 4, 2009
My weight record on 2009-12-04
This morning (7.25 am) my weight was 55.4 kg after waking up and passing urine.
BMI = 20.104
BMI = 20.104
My weight record on 2009-12-03
This morning my weight was 55.9 kg after waking up and passing urine.
BMI = 20.285
BMI = 20.285
Tuesday, December 1, 2009
Mental fitness tips (How achieve mental fitness) [by The Canadian Mental Health Association (CMHA)]
Think about your emotional well-being. Assess your emotional health regularly. Consider the particular demands or stresses you are facing and how they are affecting you.
Give yourself permission to take a break from your worries and concerns. Recognize that dedicating even a short time every day to your mental fitness will reap significant benefits in terms of feeling rejuvenated and more confident.
Here are some simple ways to practice mental fitness:
Daydream – Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply. Whether it’s a beach, a mountaintop, a hushed forest or a favourite room from your past, let the comforting environment wrap you in a sensation of peace and tranquility.
“Collect” positive emotional moments – Make it a point to recall times when you have experienced pleasure, comfort, tenderness, confidence, or other positive emotions.
Learn ways to cope with negative thoughts – Negative thoughts can be insistent and loud. Learn to interrupt them. Don’t try to block them (that never works), but don’t let them take over. Try distracting yourself or comforting yourself, if you can’t solve the problem right away.
Do one thing at a time – For example, when you are out for a walk or spending time with friends, turn off your cell phone and stop making that mental “to do” list. Take in all the sights, sounds and smells you encounter.
Exercise – Regular physical activity improves psychological well-being and can reduce depression and anxiety. Joining an exercise group or a gym can also reduce loneliness, since it connects you with a new set of people sharing a common goal.
Enjoy hobbies – Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it, free of the pressure of everyday tasks. It also keeps your brain active.
Set personal goals – Goals don’t have to be ambitious. You might decide to finish that book you started three years ago; to take a walk around the block every day; to learn to knit or play bridge; to call your friends instead of waiting for the phone to ring. Whatever goal you set, reaching it will build confidence and a sense of satisfaction.
Keep a journal (or even talk to the wall!) – Expressing yourself after a stressful day can help you gain perspective, release tension and even boost your body’s resistance to illness.
Share humour – Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know. A little humour can go a long way to keeping us mentally fit!
Volunteer – Volunteering is called the “win-win” activity because helping others makes us feel good about ourselves. At the same time, it widens our social network, provides us with new learning experiences and can bring balance to our lives.
Treat yourself well – Cook yourself a good meal. Have a bubble bath. See a movie. Call a friend or relative you haven’t talked to in ages. Sit on a park bench and breathe in the fragrance of flowers and grass. Whatever it is, do it just for you.
Info source: http://www.cmha.ca/bins/content_page.asp?cid=2-267-353
Give yourself permission to take a break from your worries and concerns. Recognize that dedicating even a short time every day to your mental fitness will reap significant benefits in terms of feeling rejuvenated and more confident.
Here are some simple ways to practice mental fitness:
Daydream – Close your eyes and imagine yourself in a dream location. Breathe slowly and deeply. Whether it’s a beach, a mountaintop, a hushed forest or a favourite room from your past, let the comforting environment wrap you in a sensation of peace and tranquility.
“Collect” positive emotional moments – Make it a point to recall times when you have experienced pleasure, comfort, tenderness, confidence, or other positive emotions.
Learn ways to cope with negative thoughts – Negative thoughts can be insistent and loud. Learn to interrupt them. Don’t try to block them (that never works), but don’t let them take over. Try distracting yourself or comforting yourself, if you can’t solve the problem right away.
Do one thing at a time – For example, when you are out for a walk or spending time with friends, turn off your cell phone and stop making that mental “to do” list. Take in all the sights, sounds and smells you encounter.
Exercise – Regular physical activity improves psychological well-being and can reduce depression and anxiety. Joining an exercise group or a gym can also reduce loneliness, since it connects you with a new set of people sharing a common goal.
Enjoy hobbies – Taking up a hobby brings balance to your life by allowing you to do something you enjoy because you want to do it, free of the pressure of everyday tasks. It also keeps your brain active.
Set personal goals – Goals don’t have to be ambitious. You might decide to finish that book you started three years ago; to take a walk around the block every day; to learn to knit or play bridge; to call your friends instead of waiting for the phone to ring. Whatever goal you set, reaching it will build confidence and a sense of satisfaction.
Keep a journal (or even talk to the wall!) – Expressing yourself after a stressful day can help you gain perspective, release tension and even boost your body’s resistance to illness.
Share humour – Life often gets too serious, so when you hear or see something that makes you smile or laugh, share it with someone you know. A little humour can go a long way to keeping us mentally fit!
Volunteer – Volunteering is called the “win-win” activity because helping others makes us feel good about ourselves. At the same time, it widens our social network, provides us with new learning experiences and can bring balance to our lives.
Treat yourself well – Cook yourself a good meal. Have a bubble bath. See a movie. Call a friend or relative you haven’t talked to in ages. Sit on a park bench and breathe in the fragrance of flowers and grass. Whatever it is, do it just for you.
Info source: http://www.cmha.ca/bins/content_page.asp?cid=2-267-353
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