My Weight (Loss) Management from 2007-05-28 to 2015-02-28 (weight loss by Calorie Restriction, i.e. Dietary Energy Restriction):

My Weight (Loss) Management from 2007-05-28 to 2015-02-28 (weight loss by Calorie Restriction, i.e. 
Dietary Energy Restriction):

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318**

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

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

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

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

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

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

2013-04-28 12.45 pm, my weight = 63.1 kg, BMI = 22.899****

2013-05-28 morning, my weight = 62.3 kg, BMI = 22.608

2013-06-28 morning, my weight = 62.2 kg, BMI = 22.572

2013-07-28 morning, my weight = 62.4 kg, BMI = 22.645

2013-08-28 morning, my weight = 62.6 kg BMI = 22.717

2013-09-28 morning, my weight = 62.4 kg BMI = 22.645**

2013-10-28 morning, my weight = 62.3 kg BMI = 22.609

2013-11-28 morning, my weight = 63.1 kg BMI = 22.899

2013-12-28 morning, my weight = 64.4 kg BMI = 23.371

2014-01-28 morning, my weight = 63.6 kg, BMI = 23.080

2014-02-28 morning, my weight = 63.3 kg, BMI = 22.971

2014-03-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-04-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-05-28 morning, my weight = 62.9 kg, BMI = 22.826

2014-06-28 morning, my weight = 63.1 kg BMI = 22.899

2014-07-28 morning, my weight = 62.7 kg, BMI = 22.753
2014-08-28 morning, my weight = 62.2 kg, BMI = 22.572
2014-09-28 morning, my weight = 61.2 kg, BMI = 22.209
2014-10-28 morning, my weight = 61.4 kg, BMI = 22.282
2014-11-28 morning, my weight = 60.2 kg, BMI = 21.846
2014-12-28 morning, my weight = 60.8 kg, BMI = 22.064
2015-01-28 morning, my weight = 61.3 kg, BMI = 22.246
2015-02-28 morning, my weight = 61.8 kg, BMI = 22.427

.=====================================

Note 1:
2015-02-28 morning, my weight = 61.3 kg, + 500g  BMI = 22.427 at 0700 am

2015-01-28 morning, my weight = 60.8 kg, + 500g  BMI = 22.246 at 0630 am

2014-12-28 morning, my weight = 60.3 kg, + 500g  BMI = 22.064 at 0030 am

2014-11-28 morning, my weight = 59.7 kg, + 500g BMI = 21.846 at 0700 am

2014-10-28 morning, my weight = 60.9 kg, + 500g BMI = 22.282 at 0530 am

2014-09-28 morning, my weight = 60.7 kg, + 500g BMI = 22.209 at 0830 am

2014-08-28 morning, my weight = 61.7 kg, + 500g BMI = 22.572 at 0008 am

2014-07-28 morning, my weight = 62.2 kg, + 500g BMI = 22.753 at 0020 am

2014-06-28 at 7.30 am, my weight = 62.6 kg + 500g= 63.1 kg BMI = 22.899

2014-05-28 at 5.40 am, my weight = 62.4 + 500g = 62.9 kg, BMI = 22.826

2014-04-28 at 5.40 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753

2014-03-28 at 5.30 am, my weight = 62.2 + 500g = 62.7 kg, BMI = 22.753

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

**2013-09-28 morning, my weight = 62.4 kg BMI = 22.645** (Estimated)

2014-02-28 5.31 am

62.8 kg + 500g = 63.3 kg

2014-01-28 5.34 am

63.1 kg + 500g

63.6 kg

2013/12/28 7 am

63.9 kg + 500 g

= 64.4 kg

2013-11-28 7.00 am

62.6 kg + 500 g Camry

= 63.1 kg

2012-10-28 Sunday 7.00 am

61.8 kg + 500 g = 62.3 kg

2013-08-28 0028 am

62.1 kg + 500 grams

= 62.6 kg

BMI 22.717

2013-07-28 0030 am

61.9 kg + 500g = 62.4 kg

BMI = 22.645

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

Note 2:

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

Bmi 21.99

JP weight on 28-07-2012 6.05 am

60.7 kg + 500 g = 61.2 kg

BMI 22.209

JP 2012-08-28 weight 7.15 am

60.3 kg + 500 g = 60.8 kg

BMI 22.064

2012-09-28 Estimated weight = 61.5 kg

2012-10-28 Sunday 7.00 am

61.8 kg + 500 g = 62.3 kg

BMI 22.6085

2012-11-28 Wednesday 6.55 am

62.9 kg + 500g = 63.4 kg

BMI 23.076

2012-12-28 6.39 am

62.4 kg + 500g = 62.9 kg

BMI 22.826

2013-01-28 Monday 5.30 am

62.5 kg + 500g = 63.00 kg

BMI 22.8625

2013-02-28 Thursday 6.10 am

61.6 kg + 500g = 62.1 kg

BMI 22.5359

2013-03-28 Thu 5.26 am

61.0 kg + 500g = 61.5 kg

BMI = 22.318

2013-05-28 Sun 5.26 am

61.8 kg + 500g = 62.3 kg

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

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

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

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

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

(Tanita BC 532 Scale is out of order)

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

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

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

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

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

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

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

But Tanita Scale = not used

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

But Tanita Scale = 56.2 kg .

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

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

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

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

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

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

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

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

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

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

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

To be healthy, I must have a healthy weight.

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

Whole Grains Protect Against Heart Disease | Physicians Committee

Whole Grains Protect Against Heart Disease | Physicians Committee 

http://www.pcrm.org/health/medNews/whole-grains-protect-against-heart-disease

(Share from CM Browser)


Adding more whole grains to your diet may protect against heart disease, according to a meta-analysis published in the American Journal of Cardiology. Researchers summarized results from 18 studies that included 400,492 total participants, of which 14,427 had diagnosed coronary heart disease. Those who consumed the most whole grains experienced a lower risk for heart disease when compared to those who consumed the least. The study adds to prior research showing that fiber-rich grains provide many health benefits.

To read more, please visit http://www.pcrm.org/health/medNews/whole-grains-protect-against-heart-disease

Beta-amyloid plaque in the brain is related to diets high in cholesterol and fat and Alzheimer’s.

Diets high in cholesterol and fat might speed up the formation of beta-amyloid plaques in the brain. These sticky protein clusters are blamed for much of the damage that occurs in the brains of people with Alzheimer’s.

Info source:  http://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right

I bought a packet of Origins brand organic split pea green 500 grams at S$2.90 at AMK Hub NTUC supermarket on 18 February 2015. To be used an ingredient of my multi whole cereal. Sent from my ASUS

I bought a packet of  USA-produced Origins brand organic split pea green
500 grams at S$2.90 at AMK Hub NTUC supermarket on 18 February 2015. To be used an ingredient of my multi whole cereal.

Sent from my ASUS

Boost your memory by eating right - Harvard Health -

Boost your memory by eating right - Harvard Health - 

http://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right

How to increase serotonin in the human brain without drugs Simon N. Young Author information ► Article notes ► Copyright and License information ►

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

How to increase serotonin in the human brain without drugs

Simon N. Young

Diet May Be As Important To Mental Health As It Is To Physical Health

Diet May Be As Important To Mental Health As It Is To Physical Health

http://www.huffingtonpost.com/2015/02/24/diet-mental-health_n_6566376.html

Nutritional Update for Physicians: Plant-Based Diets

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

I suggest you visit the webpage if your diet is mainly plant-based , vegan or vegetarian.

Bee Gees - Night Fever (1977)

https://www.youtube.com/watch?v=-ihs-vT9T3Q

5 Mistakes to Avoid on a Plant-Based Diet

5 Mistakes to Avoid on a Plant-Based Diet | One Green Planet

http://www.onegreenplanet.org/vegan-food/5-mistakes-to-avoid-on-a-plant-based-diet/

(Share from CM Browser)

BB's salad lunch on 24 February 2015, Tuesday

BB's S6.40-salad lunch on 24 February 2015: Kidney beans, chicken breast, egg for protein. Corn for antioxidants, panthothenic  acid. Olive for vitamin E. Zucchini for Vitamin A, C, K and folate. And lettuce for fibre, Vitamin A and potassium.

Dr John McDougall in Shocking Vegan Interview

Dr McDougall in Shocking Vegan Interview - DietDoctor.com http://www.dietdoctor.com/dr-mcdougall-in-shocking-vegan-interview (Share from CM Browser)

7 Benefits You Are Likely to Experience Within One Week of Eating a Healthy Plant-Based Diet

7 Benefits You Are Likely to Experience Within One Week of Eating a Healthy Plant-Based Diet 

http://www.onegreenplanet.org/natural-health/health-benefits-within-one-week-of-eating-a-plant-based-diet/

Macronutrients: the Importance of Carbohydrate, Protein, and Fat

http://www.mckinley.illinois.edu/handouts/macronutrients.htm

The following is copied here for your convenience. Please visit the above web link.

.=================.

Macronutrients: the Importance of Carbohydrate, Protein, and Fat

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

CarbohydrateProteinFat

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).

Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.

WHY DO WE NEED CARBOHYDRATES?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

Carbohydrates are the body’s main source of fuel.Carbohydrates are easily used by the body for energy.All of the tissues and cells in our body can use glucose for energy.Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.Carbohydrates can be stored in the muscles and liver and later used for energy.Carbohydrates are important in intestinal health and waste elimination.Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

Growth (especially important for children, teens, and pregnant women)Tissue repairImmune functionMaking essential hormones and enzymesEnergy when carbohydrate is not availablePreserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

Normal growth and developmentEnergy (fat is the most concentrated source of energy)Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)Providing cushioning for the organsMaintaining cell membranesProviding taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

A NOTE ON MICRONUTRIENTS
Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals. (See the Vitamins and Minerals handout for more information).

If you are a registered University of Illinois student and you have questions or concerns,
or need to make an appointment, please call: Dial-A-Nurse at 333-2700

 

If you are concerned about any difference in your treatment plan and the information in this handout,

you are advised to contact your health care provider.

 

Visit the McKinley Health Center Web site at: http://www.mckinley.illinois.edu

HEd. III-232

© The Board of Trustees of the University of Illinois, 2014.

02-04-14

macronutrients

<< return to health information index

Human Nutrition Research Center on Aging -

http://hnrca.tufts.edu/

Two types of hapiness: Hedonic happiness and Eudaimonic hapiness and immune system

The following is from http://m.theatlantic.com/health/archive/2015/02/what-a-happy-cell-looks-like/385000/?utm_source=SFTwitter

“There are two distinct forms of happiness, hedonic happiness and eudaimonic happiness, and our bodies respond differently to each type,” Cole explains. “Hedonic happiness is the elevated mood we experience after an external life event, like buying a new home,” while eudaimonic happiness “is our sense of purpose and direction in life, our involvement in something bigger than ourselves.” Of the two, eudaimonic happiness in particular is associated with a better-functioning immune system, according to Cole.

What a Happy Cell Looks Like

What a Happy Cell Looks Like

http://m.theatlantic.com/health/archive/2015/02/what-a-happy-cell-looks-like/385000/?utm_source=SFTwitter

Foods for Healthy Skin: You Are What You Eat - http://www.m.webmd.com/healthy-beauty/features/foods-for-healthy-skin-you-are-what-you-eat

http://www.m.webmd.com/healthy-beauty/features/foods-for-healthy-skin-you-are-what-you-eat

Inside the food industry: the surprising truth about what you eat

http://www.theguardian.com/lifeandstyle/2015/feb/21/a-feast-of-engineering-whats-really-in-your-food

It's True: You Are What You Eat http://www.inc.com/magazine/201307/adam-bluestein/the-best-foods-for-leaders-to-eathtml.html

http://www.inc.com/magazine/201307/adam-bluestein/the-best-foods-for-leaders-to-eathtml.html

KPE Entrances and Exits 300dpi 2008-09-18 (Kallang-Paya Lebar Expressway (KPE)

KPE Entrances and Exits 300dpi 2008-09-18 (Kallang-Paya Lebar Expressway (KPE)

Uploaded on 20 February 2015.

Please enlarge to view.

Or download the map and then enlarge to view.

Nutrition information of Peas - split - mature seeds- raw

http://nutritiondata.self.com/facts/legumes-and-legume-products/4353/2

My green smoothie on 20 February 2015

My green smoothie on 20 February 2015 (大年初二),  Friday. Ingredients: Orange, Apple, banana, carrot, frozen pineapple, organic green vegetable Green Chinese spinach. Total about 650 grams.  Plain water 250 ml. Smoothie made = 1000 ml. Taste = Very good. (Ref: 2100hr) 

What is energy density?How is energy density calculated?

http://www.nutrition.org.uk/healthyliving/fuller/what-is-energy-density.html

The following is copied here for your convenience.

What is energy density?   
Page 1 of 2

'Energy density' is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. So this is a good way to help control how much we eat, without going hungry and may also be a great new way to help you lose weight.  Low energy density foods include foods with a high water content, such as soups and stews, foods like pasta and rice that absorb water during cooking, and foods that are naturally high in water, such as fruit and vegetables.

Foods that are high in fibre, such as wholegrain breads and cereals, and lower fat foods also tend to have a lower energy density.

High energy density foods tend to include foods that are high in fat and have a low water content, for example biscuits and confectionery, crisps, peanuts, butter and cheese. 

Studies have shown that people tend to consume about the same amount (weight) of food each day, but not necessarily the same amount of energy (or calories). So it is possible to trick ourselves into consuming less energy, without feeling hungrier, by eating a lower energy density diet, which still makes up the same weight of foods overall throughout the course of a day.  This is probably best illustrated with an example – the image here shows two portions of a fruit-based dessert – they are very different in size but actually both contain exactly the same amount of calories! The difference is that the one on the left has a low energy density, while the one on the right has a high energy density. Basically, by choosing the lower energy density option, you get to eat a lot more food for the same number of calories!

How is energy density calculated?  It is very easy to calculate the energy density of foods, all you need to know is the weight of a serving of the food (in grams) and the amount of calories that serving contains. The energy density of a food is the number of calories divided by the weight.

Energy density = no of calories/weight (grams) 

So using the desserts above as an example, they both contain 215 calories, but the one on the left weighs 300g while the one on the right only weighs 140g. Therefore:  The energy density of the dessert on the left = 215 kcal/300g = 0.7 The energy density of the dessert on the right = 215 kcal/140g = 1.5  So although the two desserts both contain the same number of calories, the one on the left has a much lower energy density than the one on the right. By choosing foods with a lower energy density, this will help you to feel fuller without consuming too many calories.

Very low energy density foods = less than 0.6 calories/gram

Low energy density foods = 0.6 to 1.5 calories/gram

Medium energy density foods = 1.5 to 4 calories/gram

High energy density foods = more than 4 calories/gram 

It is better to eat mostly foods that are very low, low or medium in energy density, and consume higher energy density foods in small amounts.  This doesn’t mean that high energy density foods cannot be included when eating a low energy density diet, as it is the overall energy density of the diet that is important - small portions of high energy density foods can be included alongside plenty of lower energy density foods. 

Sent from my ASUS

The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories[Paperback] PhD Rolls Barbara (Author)

http://www.amazon.com/Volumetrics-Eating-Plan-Techniques-Calories/dp/0060737301/ref=la_B001H6S7L0_1_2?s=books&ie=UTF8&qid=1424396684&sr=1-2

Why Everyone Should Consider Going "Pegan"

http://www.mindbodygreen.com/0-17500/why-everyone-should-consider-going-pegan.html

Why you should be a Paleo-Vegan or Pegan

http://drhyman.com/blog/2014/11/07/pegan-paleo-vegan/#openModal

Body fat

Body fat -- in humans or animals - a calorie-storage system. ----- Dr. Neal Barnard. (Page 89 of Book: Dr Neal Barnard's program for reversing diabetes)

Fiber is the Key to Good Health

http://www.pcrm.org/nbBlog/index.php/fiber-is-the-key-to-good-health/

Book: The Food Babe Way: Break Free from the Hidden Toxins in Your Food and Lose Weight, Look Years Younger, and Get Healthy in Just 21 Days!

http://www.amazon.com/gp/product/0316376469/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316376469&linkCode=as2&tag=foobab-20&linkId=XZDWYIMJEQSW4CG7

PLANT BASED NUTRITION SUPPORT GROUP

http://www.plantbasednutritionsupportgroup.org/blog/

Origins Brand Organic Red Lentil 500g (USA product) at S$5.05

On 17 February 2015, Tuesday, I bought a packet of Origins Brand Organic Red Lentil 500g (USA product) at S$5.05 from NTUC Fau-iprice Supermarket AMK Hub.

I will be used as in gredient of multi whole grains cereal. 

PCRM.org recommends red lentil for American Heart Month in February 2015.

February is American Heart month.

Picture  source:

http://originsonline.com.sg/healthcare/index.php?route=product/product&product_id=250

光輝歲月 - Beyond ( 黃家駒, 黃貫中, 黃家強, 葉世榮 )[ lyrics ]

https://www.youtube.com/watch?v=Fq6gZBTwPFk

How becoming a vegetarian can CURE diabetes: Plant-based diets improve blood sugar levels, scientists claim

How becoming a vegetarian can CURE diabetes | Daily Mail Online

http://www.dailymail.co.uk/health/article-2847116/How-vegetarian-CURE-diabetes-Plant-based-diets-improve-blood-sugar-levels-scientists-claim.html

5 Of The Easiest Ways To Eat A Little Bit Healthier

5 Of The Easiest Ways To Eat A Little Bit Healthier - http://huff.to/17xvGVN

YouTube: Food to help you sleep

http://youtu.be/psf6_62asJ8

My green smoothie on 13 February 2015, Friday

My green smoothie on 13 February 2015, Friday. Ingredients: Orange, Apple, banana, carrot, frozen pineapple, frozen kiwi fruit, organic green vegetable Caixin. Total about 650 grams.  Plain water 250 ml. Smoothie made = 1000 ml. Taste = Very good. (Ref: 2045hk)

Diet Detective Interview with Dr. Neal Barnard, Founder of the Physicians Committee for Responsible Medicine | Diet Detective -

http://www.dietdetective.com/weekly-column/diet-detective-interview-dr-neal-barnard-founder-physicians-committee-responsible-medi

Sleep and activity trackers: which one is best for you

http://www.medicalnewstoday.com/articles/289303.php

5 South Africa pink grapefruits at $3.20 from Giant Supermarket on 12 February 2015

I bought 5 South Africa pink grapefruits at S$3.20 from Giant Supermarket on 12 February 2015 morning. To be used for my green smoothie. Weight of each grapefruit is 259 grams to 287 grams.

Juice cleanses: Not healthy, not virtuous, just expensive.

http://www.slate.com/articles/double_x/doublex/2013/11/juice_cleanses_not_healthy_not_virtuous_just_expensive.html?wpsrc=huffpo&utm_source=huffingtonpost.com&utm_medium=referral&utm_campaign=pubexchange#

Bryan Adams - (Everything I Do) I Do It For You

Bryan Adams - (Everything I Do) I Do It For You

https://www.youtube.com/watch?v=ZGoWtY_h4xo

Beyond 05: 光輝歲月 --- 黃家駒

https://www.youtube.com/watch?v=PwSQQoWqeBs

Philips Avance Collection Blender 2.0L 800W (HR209) I bought on 3 February 2015 at S$139.00

Note: According to the warning on the inner cover of the box, do not add ingredients 60 degrees C hotter than the ambient temperature.

Philips Avance Collection Blender 2.0L 800W (HR209) I bought on 3 February 2015 at S$139.00 for BB because his current Blender HR2094  leak (liquid leaks from blender to the base. The usual price of the blender is S$169.00.

I opened the box at 8.10 pm on 11 February 2015, Wednesday to make smoothie for testing before handing it over to BB.

Beyond 黃家駒 光辉岁月钢琴演奏版: http://youtu.be/iN8c07RKWTM

Beyond 黃家駒 光辉岁月钢琴演奏版:

 http://youtu.be/iN8c07RKWTM

Book 向殘酷的仁慈說再見：一位加護病房醫師的善終宣言

http://m.books.com.tw/product/show/0010484890

Book 向殘酷的仁慈說再見：一位加護病房醫師的善終宣言

作者: 陈 秀丹医生

作者：陳秀丹
出版社：三采
出版日期：2010年10月29日
語言：繁體中文
ISBN：9789862293652
叢書系列：FOCUS
規格：平裝 / 240頁 / 16k菊 / 普通級 / 全彩印刷 / 初版