Saturday, August 15, 2009
1. Up your fiber intake
A recent Danish study found that women who ate more fiber gained less weight with age, particularly around their middle, than women on low-fiber diets. So how much fiber should you aim to take? 25 to 30 grams a day, recommend experts. Good sources include fruits, vegetables, beans, and whole grains.
2. Eat frequently
Stress causes weight gain because when you're often anxious or feeling overwhelmed, your body produces stress hormones like cortisol, which encourages the storage of fat in the abdomen. Studies have shown that hunger can trigger the same effect and send cortisol in overdrive, leading to an expanding waistline. To keep your hunger under control, eat five or six smaller meals instead of three main meals.
3. Cut back on salt
Sodium causes your body to retain fluids. That's why a diet high in sodium can result in a bloated stomach as well as raise your blood pressure. Stay away from high-sodium culprits such as processed and canned foods, and whenever possible add flavor to your foods with herbs and spices instead of salt.
4. Eat less fast food
Here's yet another proof that fast food isn't exactly the most diet-friendly food around: A study by the University of Minnesota found that people who ate fast food more than twice a week gained an extra 10 pounds over 15 years, compared with people who ate fast food less than once a week. Fast foods are notoriously high in saturated fat and sodium, which not only lead to weight gain, but also elevate your risks of health problems such as diabetes and heart disease.
5. Cut back on refined carbs
According to recent findings published by the American Journal of Epidemiology, it's not the amount, but the kind of carbohydrates you consume, that triggers weight gain. Contrary to popular belief, overweight people don't eat more carbs than normal-weight individuals, but nutrition researchers found that they are more inclined to eat an excess of refined carbs.
Refined carbohydrates are, for example, those found in sugar, white bread, white rice, white bread, pasta and cereals. Meals and snacks that are laden with refined carbs have a high glycemic index, meaning they quickly break down into sugar, causing insulin levels to skyrocket and blood sugar to spike. If this blood sugar is not used by the body, it is stored as fat.
Replace refined carbs with unrefined carbs (wholemeal bread, whole wheat pasta, oats, veggies) and protein (lean meat) in your diet -- these nutrients break down more slowly, so you'll stay fuller for longer.
Thots of the DAY @
9:36 PM
Sunday, August 2, 2009
Ian was hospitalized on Tues till Thurs due to his asthma. Although he was breathless, he was still rather overly cheerful.KKH nurses are very nice BUT sometimes I don't understand the doctors. He has asthma...for goodness sake. He was placed in isolation ward (which was good) cos they feared he had H1N1. Only problem with isolation ward was that, it had air-conditioning. We didn't switch on the air-con at all. All the way till the day he discharged. The doc expected his breathing to his a high 98 -100 by the sensor which was impossible especially at night. At night in the hospital is super cold, once it is cold, Ian's breathing will start to drop. Plus he is so used to breathing short and fast breathes. So I told the Doc that it was impossible to judge his night breathing but to judge his late morning and afternoon instead when it is hot and sunny. If not, they will probably have to keep there for a long time.Anyway, he is fine and well already. Next issue, that MAN, I am busy with my emails and work (yes, I do play game at the same time in the background). There are 2 tenders closing tomorrow afternoon and both needs report to the big Cs in the company. Doesn't he UNDERSTAND?!!?!?! F**K lah. My work isn't as simple as what he THINKS. Maybe he should do the kind of work that I am doing then he will understand. Then I can take a simple admin job and not worry about saving for our future! F**K!
Thots of the DAY @
9:40 PM
