My lunch on 2013-04-30. You know what it is?

My lunch on 2013-04-30. You know what it is?

My Weight (Loss) Management from 2007-05-28 to 2013-04-28 (weight loss by Calorie Restriction)

My Weight (Loss) Management from 2007-05-28 to 2013-04-28 (weight loss by Calorie Restriction)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588

2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410

2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302

2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741

2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632

2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814

2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705

2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923

2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068

2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177

2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285

2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068

2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.

2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995

2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431

2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249

2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358

2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995

2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318

2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753

2012-03-28 morning, my weight = 62.5 kg, BMI = 22.681

2012-04-28 morning, my weight = 61.3 kg, BMI = 22.246

2012-05-28 morning, my weight = 60.7 kg, BMI = 22.028

2012-06-28 morning, my weight = 60.6 kg, BMI = 21.992

2012-07-28 morning, my weight = 61.2 kg, BMI = 22.209

2012-08-28 morning, my weight = 60.8 kg, BMI = 22.064

2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318 (Estimated Weight)

2012-10-28 morning, my weight = 62.3 kg, BMI = 22.608

2012-11-28 morning, my weight = 63.4 kg, BMI = 23.008***

2012-12-28 morning, my weight = 62.9 kg, BMI = 22.826

2013-01-28 morning, my weight = 63.0 kg, BMI = 22.863

2013-02-28 morning, my weight = 62.1 kg, BMI = 22.536

2013-03-28 morning, my weight = 61.5 kg, BMI = 22.318

2013-04-28 12.45 pm, my weight = 63.1 kg, BMI = 22.899 [See Note(MD28)]

Note dated 

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

Note 2:

JP weight on 28-6-2012 at 71.0 pm  60.1 kg + 500g = 60.6 kg
Bmi 21.99

JP weight on 28-07-2012 6.05 am
60.7 kg + 500 g = 61.2 kg
BMI 22.209

JP 2012-08-28 weight 7.15 am
60.3 kg + 500 g = 60.8 kg
BMI 22.064

2012-09-28 Estimated weight = 61.5 kg


2012-10-28 Sunday 7.00 am
61.8 kg + 500 g = 62.3 kg
BMI 22.6085

2012-11-28 Wednesday 6.55 am
62.9 kg + 500g = 63.4 kg
BMI 23.076

2012-12-28 6.39 am
62.4 kg + 500g = 62.9 kg
BMI 22.826

2013-01-28 Monday 5.30 am
62.5 kg + 500g = 63.00 kg
BMI 22.8625

2013-02-28 Thursday 6.10 am
61.6 kg + 500g = 62.1 kg
BMI 22.5359

2013-03-28 Thu 5.26 am
61.0 kg + 500g = 61.5 kg
BMI = 22.318

2013-04-28 Sun 12.45 pm
62.6 kg + 500g = 63.1 kg
BMI = 22.899

Note(MD28): Attended second sister’s birthday buffet dinner at 8.00 pm on 2013-04-27.

My Weight 2012-05-28, 7 am  weight = (Watson Scale ) 60.2 kg + 500 g

My weight on 2012-04-28, 7.06 am = (Watson Scale ) 60.8 kg + 500 g = 61.3 kg

Weight on 2012-03-28 7 am = (Watson Scale ) 62.00 kg + 500g = 62.5 kg

At 0730 hour of 2012-02-28. Watson Scale = 62.2 + 500g = 62.7 kg

(Tanita BC 532 Scale is out of order)

At 0730 hour of 2012-01-28. Watson Scale = 61.0 + 500g = 60.3 kg

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

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

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

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

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

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

At 0530 hour of 2010-07-28. Watson Scale = 55.0 kg + 500g = 55.5kg

But Tanita Scale = not used

At 0530 hour of 2010-06-28. Watson Scale = 55.9 kg + 500g = 56.4 kg

But Tanita Scale = 56.2 kg .

At 0650 hour of 2010-04-28. Watson Scale = 55.2 kg and

Tanita Scale = 55.7 kg which is the same as Watson reading (in kg) + 500g.

At 0630 hour of 2010-05-28. Watson Scale = 54.6 kg + 500g = 55.1 kg

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

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

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

 Note: From 2010-02-01, Watson weighing scale had replaced Camry, which became faulty. In the past reading of Camry was about 500g more than that of Watson. To maintain consistency, so my weight =Watson reading (in kg) + 500g.

On 2010-03-28, at about 7.40 am, my weight by Camry = 55.9 kg + 500g = 56.4 kg. I also used Tanita BC-532 Body Composition Monitor to confirm that my weight was 56.4 kg.

My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.

To be healthy, I must have a healthy weight.

Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

Cleaning a smoothie blender is as easy as brushing teeth!

Cleaning a smoothie blender is as easy as brushing teeth!

Healthy Living related Facebook pages

Posting created on 2013-04-28

(1) Name: I like to join daily health tips for keeping us fit & healthy
http://www.facebook.com/dailyhealthtipss?hc_location=stream


(2) Name: Dr. Mehmet Oz
http://www.facebook.com/droz


(3) I Love Green Smoothies
http://www.facebook.com/ILoveGreenSmoothies

A green smoothie a day. Keep doctor away.

A green smoothie a day. Keep doctor away.

How does a healthy diet help the liver? What does a healthy diet for liver include?

How does a healthy diet help the liver? What does a healthy diet for liver include?

Eating a healthy diet helps the liver to do its functions well and to do them for a long time.
Eating an unhealthy diet can lead to liver disease. For example, a person who eats a lot of fatty foods is at higher risk of being overweight and having non-alcoholic fatty liver disease.
For people who have liver disease, eating a healthy diet makes it easier for the liver to do its jobs and can help repair some liver damage. An unhealthy diet can make the liver work very hard and can cause more damage to it.

What does a healthy diet for liver include?

• Eating foods from all the food groups: grains, proteins, dairy, fruits, vegetables, and fats

• Eating foods that have a lot of fiber such as fresh fruits and vegetables, whole grain breads, rice and cereals.

Info source: http://www.liverfoundation.org/downloads/alf_download_729.pdf

Walnut and your liver

Walnuts are also high in glutathione and omega-3 fatty acids, which help support our liver through its cleansing process.

Info source: http://www.huffingtonpost.ca/mobileweb/2012/09/13/foods-for-liver_n_1880715.html

Leafy Greens can help keep your liver healthy

Leafy Greens can help keep your liver healthy:

Leafy greens like spinach and lettuce have the ability to neutralize metals, chemicals and pesticides that may be in our foods, and act as a protective mechanism for the liver.

Info source: http://www.huffingtonpost.ca/mobileweb/2012/09/13/foods-for-liver_n_1880715.html

One orange a day. You have enough Vitamin C for the day!

One orange a day. You have enough Vitamin C for the day!

Top food sources of vitamin C (by www.whfoods.com)

Top food sources of vitamin C (by www.whfoods.com)

Picture source:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109

Lemon bought on 2013-04-22 for making green smoothie

I bought 5 lemons at S$2.00 from Kaka fruits and vegetable shop on 22 April 2013 to be used as an ingredient of my green smoothie. Each lemon weighs about 150 grams.

Green smoothie -- ingredients: orange, carrot, banana, dragon fruit, organic xiao bai cai.

2013-04-20 Green smoothie taken by me. Dragon fruit 150g, Carrot 140g, Orange 150g, Banana 130g, Organic xiao bai cai 100g, plain water 200ml. Total smoothie: about 1000ml.

Flaxseed is a whole grain and especially nutritious, too.

Flaxseed is a whole grain and especially nutritious, too.

Info source: http://www.flax.com/lib/subdomain/flax/content/pdfs/be999ce48c65324114ab6d96ebd13a6b/Whole%20Grain%20-%20Ancient%20Grain%20Monograph.pdf

Health benefits of multigrains

The following information has been extracted from :
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-multigrain.html

Multigrain foods will be high in complex carbohydrates and protein. Complex carbs are great for energy production, and this can help with exercise and losing weight. They break down slower so they can provide energy over a longer period of time. They can be found in foods in their most natural condition like breads with multiple whole grains. The levels of protein will aid the body in tissue repair and production of antibodies that will help fight sickness or infection.

In addition, they will contain nutrients, fiber and essential minerals like magnesium, copper and iron. Multigrains that contain whole grains will be filled with essential fatty acids, B-vitamins, starch and fiber. Magnesium will help build strong bones and teeth. It will also help with metabolism. Fiber is great in helping the body stay regular and maintaining a healthy colon.

Whole Grains A to Z | The Whole Grains Council

Whole Grains A to Z | The Whole Grains Council

http://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z

Ingredients of my multigrain rice on 2013-04-19

Ingredients of my multigrain rice on 2013-04-19 are brown rice, black glutinous rice, buckwheat, soy bean, wheat, millet, oats, sunflower seed, almond, walnut, flax seed, black sesame seed, pumpkin seed. The multigrain rice was ground into powder with a blender chopper before cooking

Foods to eat and foods to avoid to help prevent Parkinson's disease

Foods to eat and foods to avoid to help prevent Parkinson's disease

There is no known way to prevent Parkinson's disease.

Research has shown that people who eat more fruits and vegetables, high-fiber foods, fish, and omega-3 rich oils (sometimes known as the Mediterranean diet) and who eat less red meat and dairy may have some protection against Parkinson's disease. But the reason for this is still being studied.

Info source: http://www.m.webmd.com/a-to-z-guides/parkinsons-disease-prevention

What you eat affects your sleep!

Info source: http://www.m.webmd.com/sleep-disorders/ss/slideshow-sleep-foods?ecd=wnl_day_041713&ctr=wnl-day-041713_ld-stry_1&mb=GULHw1r0yczQttMGkoWNR@HnVev1imbCX2R/DNcXcrE=

You are what you eat!

Are you harming yourself like a frog being cooked in gradually heating up water in a cooking pot!

If you eat unhealthy and non-nutritious foods often, you are harming yourself like a frog being cooked in gradually heating up water in a cooking pot!

Neither recipes created by television chefs nor ready meals sold by three of the leading UK supermarkets complied with World Health Organisation's recommendations.

Please refer to the article titled "Nutritional content of supermarket ready meals and recipes by television chefs in the United Kingdom: cross sectional study." Published in the 14th December 2012 issue of British Medical Journal.

CONCLUSIONS: Neither recipes created by television chefs nor ready meals sold by three of the leading UK supermarkets complied with WHO recommendations. Recipes were less healthy than ready meals, containing significantly more energy, protein, fat, and saturated fat, and less fibre per portion than the ready meals.

Remember what you put into your mouth becomes your body.

If you eat unhealthy and non-nutritious foods often you are harming yourself like a frog being cooked in gradually heating up water in a cooking pot!

PS. The relevant web link is http://www.ncbi.nlm.nih.gov/m/pubmed/23247976/

2013-04-16. Smoothie: carrot 150g, orange 110g. Plain water 100ml. Smoothie made: about 350 ml.

2013-04-16. Smoothie: carrot 150g, orange 110g. Plain water 100ml. Smoothie made: about 350 ml.

On 2013-04-15, I bought 15 USA Sunkist Valencia oranges 4014 at S$6.00 from Kaka veg/fruit shop. About 186g each. These oranges will be used to make smoothie.

On 2013-04-15, I bought 15 USA Sunkist Valencia oranges 4014 at S$6.00 from Kaka veg/fruit shop. About 186g each. These oranges will be used to make smoothie.

The regular organic green leafy vegetables I use for my green smoothie(as at 2013-04-13):

The regular organic green leafy vegetables I use for my green smoothie (as at 2013-04-13):

Organic cai xin
(see below)
======

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Organic red spinach
(see below)

========

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Organic green spinach

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

Organic xiao bai cai

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

Organic Kailan

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

Organic Jin Bao Cai
(see below)
========

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

Organic kang kong
(see below)

=========

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

Dragon fruit bought on 2013-04-13 from KK at S$1.00 to add variety to the fruits used for my green smoothie

This morning (2013-04-13, Saturday), I bought a dragon fruit from KK at S$1.00 to add variety to the fruits used for my green smoothie.

Picture source: http://en.wikipedia.org/wiki/Pitaya

Nuts and seeds and your bones

Nuts and Seeds

Nuts and seeds can bolster bone health in several ways. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.

Info source:
http://www.m.webmd.com/a-to-z-guides/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_041113&ctr=wnl-din-041113_promo_3&mb=GULHw1r0yczQttMGkoWNR@HnVev1imbCX2R/DNcXcrE=

Sardines, calcium and your bones

Milk and dairy products are not the only ways to get calcium. Another excellent source is sardines. All those little fish bones have just what you need to build bone mass in your own body. Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk.

Info source: http://www.m.webmd.com/a-to-z-guides/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_041113&ctr=wnl-din-041113_promo_3&mb=GULHw1r0yczQttMGkoWNR@HnVev1imbCX2R/DNcXcrE=

Your bones and your diet

Our bones remain strong throughout young adulthood. As we hit middle age, they slowly begin to thin out. In women, this process accelerates after menopause, but there are ways to put on the brakes. One of the best lines of defense is your diet -- eating the right foods can give you the maximum peak bone mass and boost your bone density at any age.

Info source: http://www.m.webmd.com/a-to-z-guides/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_041113&ctr=wnl-din-041113_promo_3&mb=GULHw1r0yczQttMGkoWNR@HnVev1imbCX2R/DNcXcrE=

Green leafy vegetables, calcium and your bones

You might be surprised to learn that calcium is plentiful in many vegetables. Go for dark leafy greens such as bok choy (seen above), Chinese cabbage, and kale. The traditional soul food favorites, collard and turnip greens, offer a lot of calcium, too. One cup of chopped, cooked turnip greens has about 200 milligrams of calcium.

Info source : http://www.m.webmd.com/a-to-z-guides/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_041113&ctr=wnl-din-041113_promo_3&mb=GULHw1r0yczQttMGkoWNR@HnVev1imbCX2R/DNcXcrE=

My green smoothie on 2013-04-11. Ingredients: orange, apple, banana, carrot, organic caixin, organic xiao bai cai, plain water. Smoothie made: about 1100 ml. All consumed by me. Taste: good.

My green smoothie on 2013-04-11. Ingredients: orange, apple, banana, carrot, organic caixin, organic xiao bai cai, plain water. Smoothie made: about 1100 ml. All consumed by me. Taste: good.

The 3-week-old frozen apple, banana, carrot, 100g each used for my green smoothie on 2013-04-08. The other ingredients are strawberry and organic cai xin.

The 3-week-old frozen apple, banana, carrot, 100g each used for my green smoothie on 2013-04-08. The other ingredients are strawberry and organic cai xin.

Note: Carrot was frozen on 16 March 2013. Banana was from BB on 31 March 2013.

Apple+Orange smoothie for one person

Apple+Orange smoothie for one person. Ingredients: a small apple, a small orange (total weight about 200 grams), 100ml plain boiled water. Smoothie made: about 300 ml = one glass. Taste: Good. (2013-04-08)

Flaxseed cooking tips (Youtube)

Flaxseed cooking tips

Instruction manual of HANAMI Multifunction induction cooker Model HI105. ( User Guide )

Instruction manual of HANAMI Multifunction induction cooker Model HI105.

Please click at:

http://hl123.blogspot.sg/2013/04/instruction-manual-user-guide-or.html

Nutrients in sunflower seeds. Info source:

Nutrients in sunflower seeds.
Info source:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

Nutrients in pumpkin seeds

Nutrients in poking seeds.
Info source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82

On 2013 -03-06, I bought 500g of sunflower seeds (向日葵子) at S$4.00 from the market near my home. I would use sunflower seeds as an ingredient of multigrain rice.

On 2013 -03-06, I bought 500g of sunflower seeds (向日葵子) at S$4.00 from the market near my home. I would use sunflower seeds as an ingredient of multigrain rice.

On 2013 -03-06, I bought 500g of pumpkin seeds (南瓜子) at S$4.00 from the market near my home. I would use pumpkin seeds as an ingredient of multigrain rice.

On 2013 -03-06, I bought 500g of pumpkin seeds (南瓜子) at S$4.00 from the market near my home. I would use pumpkin seeds as an ingredient of multigrain rice.

I bought a Hanami Multi-function induction cooker on 3 April 2013. Price: S$54.90 from NTUC Fairprice ANK Hub.

I bought a Hanami Multi-function induction cooker (with a 26-cm pot) on 3 April 2013. Price: S$54.90 from NTUC Fairprice ANK Hub.

Instruction Manual (User Guide or Operation Manual) of Hanami Multi-function Induction Cooker Model HI105

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

Instruction Manual (User Guide or Operation Manual) of

 Hanami Multi-function Induction Cooker Model HI105

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

Ref: M2013D06-1208hr

Date of purchase: 3 April 2013

Price: S$54.90 from NTUC Fairprice ANK Hub

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2013-04-01, Mon. Orange+Mango Smoothie

2013-04-01, Mon. Orange+Mango Smoothie: Orange (120g), Mango (100g), Plain water 100ml. Total smoothie: 300ml. Taste: Good.