Why Diets Work?

I read this article from MenHealth magazine last month, under the Weight-loss Bulletin.

Even lots of exercise is no match to bad eating habits. According to one study from University of Missouri, people lost their guts with a strict diet & a vigorous 5day/week workout. Then they are split into 2 groups, 1 with no exercise another keep exercising. However all ate an average of 500 additional calories/day.

Result? Belly fat returned for everyone! If you take more calorie than you burn, fat return whether you exercise or not. Scary huh? But it's very logical.

Remember, try to eat 5-6 light meals a day rather than 3 heavy meals. Your body will use more energy to digest heavy meal (which will make you tired fast), yet can't do a good job of digesting. It will turn some of them into body fat. And not just the amount, what you eat is also very important, read my other articles here for this.

It's MAKAN Time - Digest this!

With year end holiday & festivals coming, it's makan time again & again! So if you are watching your diet and waistline, this is going to be a trying time. It's definitely true for me, how do I achieve my year end goal of 33.5" waistline? I only have 1 month to go :-(

Anyway, I think this is a good article to read if you have indigestion due to too much food.

SHAPE UP for GOOD HEALTH

This is an article with good tips on how to shape up.
Coincidentally I was doing some of it with good success

• Wake up 1 hour earlier to hit the gym every morning (Mon to Fri)
• Make exercise a priority
• Pack a change of clothes to work everyday

Liverpool Football Club

Lets take a break from the healthtalks. During my visit to England late last year, my good bro took me to my beloved LFC stadium. Enjoy!!
Details of tour & museum visit

"The Kop"


Home Team's Changing Room


No, I will not repeat what he's about to said to the self-confessed MU supporter beside me...


How many times you have seen Steven Gerrard spoke in front of that?

After yet, another man-of-the-match performance.

Notice how small is that space? Actually Anfield is a small stadium, unlike MU.


This is the world famous "This is Anfield" sign! At last, we are entering the field.

THIS IS ANFIELD!!! And from the KOP end!

A visit to Anfield include the museum visit

Bill Shankly & the rich history of LFC

After the guided stadium tour, we arrived at the stadium shop

Yet to come ... The Stanley Park, Reebok Stadium and Theatre of Dream

Penang Bridge International Marathon 2008

I have crossed the Penang Bridge (PB) thousands of times, via driving. Today, I had a new experience - running across it during the half marathon run (25kms). Did I enjoyed it, you may asked? I didn't as I had to fight back muscle cramp many times and had the dreadful experience of running past one fine young secondary student who passed out. Luckily there were a few true gentlemen who stopped to help him, shame on me! I prayed that he's ok. Like many who didn't stopped (although I slowed down, I suspect he pushed himself too hard, over-estimate his physical ability), I trained hard for this and really want to challenge myself with a good time.

Before the race, I was all alone, unlike many who came in group, so I feel a bit intimidated by many season runners, who has the characteristic of well tone body, huge culf muscle from years of running. Muscle is the last thing you associate with me, :-). Anyway, I calmed myself and decided to just set up to do my job, run my own race at my comfortable pace. But I did push myself a bit by setting my eyes on a few runners and kept pace with them, we all need target in life if we want to achieve something, it's the same during the run. I also choose to run in shortest straightline on any curve stretch to conserve energy :-p

I realized I was doing good race & above my pace when I ran past mid-span towards Prai and will arrive in Prai in less than 1.5hrs target time. After rounding the Prai Toll and ran back to Penang Island, the ill-effect of my higher pace gradually set in, could feel the danger of cramp many times. It didn't help when the sky was overcast and there's hardly any breeze, I was sweating so much and my body temparature was so hot! I kept glancing towards Queensbay Mall from the PB, why still so far? It was a real struggle during the last 5kms. I didn't want to stop running and turn to walking, otherwise my good effort during the 1st 20kms will be negated, as many will overtake me. I was at turtle-pace during the last 2kms as my 2 legs were just NOT responding :-(

The cut-off time to get a cert & finisher medal for half marathon is 3.5hrs. I was quietly confident before the race that I might be able to do 3hrs-pace and arriving at finishing line at around 7.30am, baring any mishaps or my chronic upper back bone didn't trouble me. But I got home in 2hrs 33min xxsec, arrived around 7am. Unfortunately I didn't asked for my position at the finishing point, but I believe I got around #100-120. Not bad huh? My time translates to just over 6min/km for 25kms race, I reckoned this is ok lah for a 1st timer! That's the end of good news.

View the youtube clip of this morning run

Now, my knee joints REALLY sore, can't bend it easily without any pain. I hope I didn't permanently damaged my vulnerable knee joints, otherwise I can kiss goodbye to my running exercise. Man! Give me more Glucosamine Sulfate now!! Being a left-hander, naturally my right knee hurts the most. CM, Mr Lim said next year's PB run is 29th Nov 2009. Will I return? I don't think so based on current prognosis.

Update on 17th Nov, 8pm: After a knee x-ray, a visit to orthopaedic surgeon & physio, my knee is not as bad as I first feared - no bone crack, no tendon or ligamen tear. There are slight swelling most likely due to the punishment of the race. I can bend my knee better but still with pain, hopely it will settle within a couple of days. Hurray!

Update on 23rd Nov, 5pm: After nearly one week of resting, I am back to brisk walking yesterday for 3kms and suffer no ill effect the next day. So I am back!

Energy-dense foods and cancer

Guidelines for Diabetics

The following is the guidelines for dietary & lifestyle modifications

1. Avoid diets high in refined sugar, e.g. white bread, rice, pasta, candies & sweetened beverages. Replace with high-fibre or wholegrain foods, e.g. oat bran, brown rice & wholemeal bread
2. Reduce the intake of saturate fats e.g. red meat, poultry skin & fried foods
3. Take frequent small meals instead of three large ones
4. Avoid alcoholic beverages
5. Quit smoking
6. Regular exercise, choose enjoyable physical activity, e.g. brisk walking, swimming or cycling
7. Do a blood test if you suspect you may have diabetes.

Fitness 24/7 by Kevin Zahri

Just bought this book in Border bookshop two days ago, and got 15% discount using Citibank creditcard.

I like this book because it's a Health & Fitness Guide for our Asian Lifestyle, not the western one.

Check out Kevin's website

Stretch-n-Flex

Too busy, no time to exercise or go to the gym ... are the most cited reasons for not exercising. Fret not, no matter how hectic your lifestyle is, you can still improve your physical condition and energize yourself - in merely 5 min and at the comfort of your home.

Heart Trouble

The metabolic syndrome (MS) is a known risk factor for increasing your risk of heart disease.

5 conditions/risk factors of MS

1. Large waistline
2. High triglyceride level
3. Low HDL cholesterol level
4. High blood pressure
5. Higher than normal fasting blood sugar

Health risks of MS
Most people has 2 or 3 components. If you have at least 3 out of 5, then you could have MS. The more risk factors out of these that you have, the more likely you are developing heart disease, stroke or diabetes.
Consider this, a person with MS has

• 2x chance of develop heart disease
• 5x change of develop diabetes

You are more likely to get MS if you are overweight or obese & do not exercise often.

What can you do if you have MS?

• Lose weight & get more exercise
• 30 to 60min of moderate exercise/day - brisk walking
• Lose 5 to 10% of body weight will decrease your risk of diabetes.
• Modify your diet, eat more vege, fish & whole grains
• Limit foods containing unhealthy fats & red meat.
• Stop smoking

Be good Role Models to your kids

A study has found that the best way to encourage children to eat healthy food for parents to set good examples.

What's on your plate?

Have you ever wonder if you are taking balance diet on a regular basis? How do you measure it? Do you like a tool to help you? Here's one, I got it from "Let's live!" magazine from GNC Live Well store. You can find GNC store in almost all major malls - Queensbay, Gurney, Sunway, etc. It's a free copy, if you ask them.

Smoking is stupid 2

Ha, looks like smoking is NOT just harmful to yourself but also to your kids! I absolutely hated those who smoke in public without regards to others well-being. Last weekend, my whole family was in 1 coffeeshop (traditional, open space) enjoying our dinner and our next table has another family with a few kids, the father was just puffing away and the whole family behaved normally. But at our table, me & my kids are all cursing at him for the foul smell. My kids even closed their noses. My constant stare at him yields nothing, he's totally oblivious to his surrounding, totally enjoying the process of killing himself.

Here's another study for you. - Effects of second-hand smoke

7 Foods to NEVER Eat!

(Got this email from my good friend, HP, thought it's really good to share with everyone - kwltan)

By Jaclyn Johnson eDiets Contributor
Monday, March, 24, 2008

There will always be those fattening foods that are easy to make, easy to get, and easy to crave. You think "OK, I know this is bad but it can't be that bad!" Think again.

Here are the top seven foods you should never ever feed your family or yourself!

1. Doughnuts
It's hard to resist the smell of a Krispy Kreme doughnut, which is why I never step foot in the store. Doughnuts are fried chock-full of sugar and white flour and loads of trans fat.
According to the Krispy Kreme Web site, an average 3.5-ounce sugar doughnut weighs in with about 400 calories and contains few other nutrients besides fat. These sugary treats may satisfy your craving but it won't satisfy your hunger as most of the calories come from fat.
'Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations,' Nutritionist Susan Burke said. (Isn't this similar to my earlier post? - kwltan)





2. Cheeseburger with fries
The age-old classic may be delicious but think twice before sinking your teeth into that Whopper. The saturated fat found in cheese burgers has been linked to heart attacks, strokes and some types of cancer.
'In fact, fast-food portions are gargantuan, almost double the calories per meal compared to 20 years ago,' Susan says. 'Twenty years ago the average fast-food cheeseburger had about 300 calories. Today's BK Whopper with Cheese has 720. To burn the excess 420 calories, you'd have to run for 40 minutes. (I can testify to this, it took me 30min to run very-hard/fast-like-hell on the treadmail at 11km/hr pace to burn 400 calories, just 2 days ago, that's really tough run & I bet you won't enjoy it! - kwltan)

For example, in 1985 a medium French fry had 240 calories, 2.4 ounces. Today's 'medium' is 6.9 ounces and 610 calories.
'This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium.'
Let's break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let's not forget about the condiments such as the always fattening mayonnaise.
Not sounding so appetizing anymore, huh? Oh, and let's not forget about the infamous side dish. You cheeseburger will most likely come with a side of French fries, which is sadly the most popular vegetable dish in the U.S. Don't kid yourself, French fries are not vegetables, they are extremely high in fat and contain a tiny amount of nutrients.

3. Fried Chicken and Chicken Nuggets
Foods cooked in highly heated oils (most notably partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if ingested regularly. A 10-piece chicken McNugget from McDonald's has 420 calories, 24 grams of fat and 1120 milligrams of sodium. One Extra Crispy Chicken Breast from KFC has around 420 calories and eight grams of saturated fat. So unless you want to super size yourself, it's best to make a clean break with fried foods.

4. Oscar Mayer's Lunchables
Sure they are convenient and easy , but boy are they unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get two-thirds of their calories from fat and sugar. And they provide lopsided nutrition since they contain no fruits or vegetables.
'They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box,' Susan says. 'Parents are promoting their children's obesity by buying these items. They're expensive, too. Pack a sandwich and save dollars and health.'

5. Sugary Cereal
Not all cereals are created equally. And while your kids might beg for the latest cookie or marshmallow chocolate surprise cereals, it is a safe bet they are about as healthy as a dessert. Keywords to look out for are puffed, dyed and sweetened. (Isn't this similar to my earlier post? - kwltan)

Most kids' cereals are so highly processed they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Although, if you are buying pre-packaged oatmeal make sure to check the label and see how much sugar it contains, you might be surprised.
'A little sugar isn't a problem but when the first ingredient on the box is sugar, then watch out,' she said. 'There is no fruit in Froot Loops. But the unsweetened original Cheerios or Rice Krispies are fine, and you can sweeten them naturally with blueberries and strawberries.'

6. Processed Meats
What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.
A recent study conducted at the University of Hawaii found that sodium nitrite can act as 'a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body.' So eliminate these meats from your diet before they eliminate you!

7. Canned soup
Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt. Also, steer clear of soups that are cream-based, they can be high in calories and fat.
Susan says it is important to 'read labels from back to front. Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you're buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says 'wheat bread,' that doesn't mean whole wheat.'

We all want our family to be healthy and happy, so steer clear of these foods. Think it's difficult to maintain a healthy lifestyle? Think again! eDiets make it simple to find healthy foods with the correct nutritional balance for you and your family. Our customized diet plans ill help you lose weight and feel great!

Recycling to help the environment

Keep it down ... blood pressure

Try to keep your blood pressure at ideal level of below 120/80. That's systolic at 120mmHg and diastolic at 80mmHg. How to remember this? My method is 120+80 = 200.

My blood pressure has been at below 120/80 for the past few months. My palse rate has been below 70/min, thanks for my regular exercise for the past 6 months.



Complications due to high blood pressure
High blood pressure is known as a silent killer and most hypertensive people have no signs and symptoms. So please check your blood pressure regularly, at least once or twice a year.

It is a known risk factors for stroke, heart attack, heart failure and kidney failure.


How to lower your blood pressure?

1. Maintain normal weight
   
2. Exercise regularly


3. Reduce salt intake


4. Eat a healthy diet


5. Limit alcohol consumption


6. Stop smoking


7. Consult your doctor before taking other medicines


8. Manage stress


9. Take prescribe medication regularly


10. Have regular checkup

SmartPools makes a splash

It is possible to install a pool within a minimum space at low cost ... according to SmartPools Sdn Bhd.

Yeah, I wish I can afford one for my home, how nice ;-p. RM55,000 for a personal swimming pool (15ft x 8ft). Any taker?

Myths about Heart Disease

Extract from HealthToday (I hope they didn't sue me...)

Myths

1. Sex is bad for the heart
2. Heart disease is inherited
3. Women rarely have heart disease
4. Executives are prime victims of heart attacks
5. People below 40 do not get heart disease
6. Red meats and eggs are good for children
7. High blood pressure is due to heart disease

Smoking is stupid

Count down to Penang Bridge Run - 16 Nov 08

I have enrolled in Pg Bridge Half Marathon last week, now count down to less than 2 weeks. That's the good news. The bad news is I hurt my upper back when doing weight last week - too heavy and trigger an old injury. During my last run, I have to stopped after 10kms cos the back really hurt.

So I have stopped running for the past few days, resorted to brisk walking to keep my stamina going. Hopefully my bad injury with recover in time. I wonder whether I can complete the 25kms race course. The race will start from the road outside Queensbay Mall run towards the Pg Bridge, cross the bridge to Prai and loop back to Queensbay Mall. Isn't that more than 25kms? I feel a bit cheated ;-p .

I think I need to complete the race within 3.5hrs if I want to get a certificate. So wish me luck to recover in time.

Matters of the HEART

Extract from HealthToday, Sept 2008

Answer the following questions to assess your heart risk factors:

1. Do you reguarly eat unhealthy food (eg, those high in saturated fat and salt)?
2. Do you smoke?
3. Are you a male over 45 or a female over 55?
4. Do you have diabetes?
5. Have you had heart problems or a stroke before?
6. Do you have high blood pressure?
7. Do you have high cholesterol?
8. Is your waist >100 cm or >39 inches (male) or >90 cm or >35 inches (female)?
9. Do you spend less than 30 minutes a day being physically active?
10. Has anyone in your family (eg, a parent or sibling) had a heart attack or stroke (before the age of 65 for women or 55 for men)?

The more times you answered 'Yes', the more risk factors you have for heart disease

Lucky for me, most of the answer is 'No'. What about you?

What is a heart attack?

A heart attack (myocardial infarction) occurs when blood supply to part of the organ is blocked. Blockage usually results from two processes: the development over many years of fatty build-up (plaques) in the walls of the arteries and the formation of a clot on a plaque.