10 Habits That Mess Up a Woman's Diet

• Mindless eating
• Putting Others' Needs Ahead of Our Own
• Not Being Honest
• Skip the Broccoli, Eat the Fries
• setting Off Without a Plan
• Exceses, Exceses, Excuses
• I'm Moody-Let's Eat!
• Give me the Quick Fix, Now!
• Drinking Away Our Waistlines
• The All-or-Nothing Approach to Dieting

How the Rich Get Thin

I came across this book at Popular Bookstore "HOW THE RICH GET THIN"

Summary of it

• Eat high-quality protein at every meal
• Say yes to complex carbohydrates
• Get lots of calcium from dairy products - its essential for boosting metabolism
• Eliminate all processed food
  
• Exercise eveyday
  

Root Cause to overeating

1. Direct Cause
Conscious Eating - you are in control how much you want to eat (not a major factor in
overeating)

2. Indirect Cause
Unconscious Eating due to External Factors a.k.a. A.B.C factors:
A: Accesibility - M'sia is a food haven
B: Big Portion Size - Heard off this: Woah! this is a lot and it is so cheap. Coffee Bean-the large ice blended could easily up to 500 kcal. I worked with them before. No jokes.
C: Choices - we human are blinded by it when there are a variety laid in from of us. Spoilt by
choices.

Solutions:
Tackle the A.B.C. factors
Focus on the quality of food not the quantity.
Learn to be choosy
Learn to share
Don't mistake thirst for hunger
Eat slowly
Eat with Your Four Senses
Compensation
Eat Breakfast
No late-night snacking
Drink water
Never starve yourself - eat 5 meals a day
Indulge yourself once in a while - don't stress yourself

Macronutrient Management
Carb - choose those with high fibre, from fruits and vegs.
Protein - the best dieting food but you still need carb and fat to complete it
Fat - EPA, DHA,
monounsaturated fatty acid,
polyunsaturated fatty acid,
limit on saturated fatty acid but don avoid it
Avoid and eliminate trans fat

Exercise Protects Against

• Hypertension
• Stroke
• Type II diabetes
• Osteoporosis
• Obesity
• Breast Cancer
• Heart Disease
• Depression
• Sleep Disorder
• Colon Cancer
• Arthritis
  

Benefits of Strength Training

• Reduce Resting Blood Pressure
• Avoid Metabolic Rate Reduction
• Reduce Risk of Type II Diabetes
• Reduce Low Back Pain
• Increase Bone Density
• Increase Calorie Burn
• Reduce Arthritic Pain
• Reduce Cholesterol
• Improve Lean Body Composition
• Avoid Muscle Loss
• Improve Digestion
• Reduce Body Fat
  

Again

Again it happened,
When i first met you
You mesmerized me
With my eyes closed
You were gone again

And again,
This intriguing feelings
That i have
By just seeing you
Caused a turmoil
In my head and heart
Such emotionals exploded
Without me having the time to halt it
I yelped,
With tears running down my very cheeks
At this instant,
I know,
I am crying

Again,
I am thinking
Why does it have to happened
Ambushing me
On my least stronger state
Of emotional
At this very moment,
I only have this in mind

Will we ever met again?
It's a positive
Will you ever come back to my side again?
I doubt and keeping my fingers crossed

Do
Come back to me
One day, just one day
Is all i asked
Again and over again...

Losing weight the right way (a short one)

Greentea - consuming it before any form of exercises enhance fat loss in the abdominal region

Eggs - improve eye-vision without you realizing it. Consumption can be high only when u r using
it more for exercises especially for body building. A better and much better food than
carrot (you should know what is the effect of overdozing with Vit A = yellow skin)
Basically, try consuming atleast 4 eggs per week depending on body needs. well you see, you can try observe any bodybuilder in their 20s and 40s, do many of them wore glasses.

Almond - eat a handful of it will provide you the essential or good fats for ur daily need plus it is
lasting and make u feel full.

Carb - major killer in weight gaining. Opt for unrefined, wholewheat, high fibre contain carbohydrate as this will not spike the insulin level in your blood and takes time to digest it.
White bread, a NO NO.

Jogging - Boring, right? try this new way of running
20secs of fast running, then 20 secs of resting, then 20 secs of fast running, then rest.
repeat for 5 reps.
Flexibility - can be jogging, cycling, skipping ropes or anything (related to aerobic)
- times and repetitions (reps) adjust to suits your own capability.
- took less than half an hour

Exercises - opt for a mixture. Doing weight training increase muscle mass thus increasing
metabolic rate for burning fat. more muscle as the composition in a body will burn
more fat. Second, go for cardio work out to increase calorie burning.

The best diet - The Mediteranean Diet. Shit!! forget about what is it like except for its intake of essential fatty acids such as olive oil

Resolution in Australia

MY BODY
1. Get it tanned at Gold Coast or whichever beaches at Aussie.
2. Bulk it up ($ availability)

PERSONAL
1. Learn to Cook (not jus only eggs)
2. Do your own washing (not much been done though)
3. Ironing (mastered but not skilly)
4. Grooming (on the way)

MY LIFE
1. Assist people in Losing Weight & to be fit in life (Health? DIY with guidance)
2. Graduate with a degree in NUTRITION
3. Opt for a postgraduate in DIETITION ($ availability) or
4. Study course into becoming a personal trainer
5. Learn the food cultures, eating habits related to psychology and emotional
and physically that lead to weight gaining in australian

What and when to eat the appropriate meal to become Brawny

1.Determine RMR (RMR = 500 _ (22 X Fat Free Mass)
2.Determine TEF (TEF = RMR X 0.1 to 0.15 [protein>carb>Fat])
3.Determine RMR + NEAT(Non-exercise activity themogenesis) (RMR + NEAT = RMR X NEAT Factor)
4.Determine RMR + NEAT + TEF (3) + (2)
5.Determine ERAT(Exercise related activity themogenesis) = Mass(kg) X Duration(hr) X MET
6.Determine total daily energy expenditure = (4) + (5)


NEAT FActor
1.2 to 1.3 for bed or chair ridden individuals
1.4 to 1.5 for sedentary occupation without daily movement
1.5 to 1.6 for sedentary occupation with daily movement
1.6 to 1.7 for occupation with prolonged standing
1.9 to 2.1 for strenuous work or high lesiure activity


MET values
High impact aerobics 7
Low impact aerobics 5
High intensity cycling 12
Low intensity cycling 3
High intensity walking 6.5
Low intensity walking 2.5
High intensity running 18
Low intensity running 7
circuit type training 8
intense free weight training 6
moderate machine training 3

Nutrient Timing by phase
Phase Timing Meal Type Ratio
Phase 1: The Energy Phase 10 minutes before training Liquid P + C 2:1 (carb to protein,
no fat)
Sip during training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 2: The Anabolic Phase Immediately after training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 3: The Growth Phase 1 hour after training P + C 1:1 (carb to protein,
little fat)
3 hour after training P + C 1:1 (carb to protein,
little fat)
Phase 4: The Recovery Phase 3 to 4 meals during the All P + F From 1.1 to 2.1
remainder of the day (protein to fat, little
carb)


Example
Evening Workout (6 to 7.30pm)
6-6.30AM P+C
9-9.30AM P+F
12-12.30PM P+F
3-3.30PM P+F
5.45PM Liquid P+C
6-7.30PM Liquid P+C
7.30PM Liquid P+C
9.30-10PM P+C

the meals have to be follow in order when training hour is shifted, meal patterns remain


Energy Phase - need energy to do work (important during pre, during and post) (more to liquid P+C)
Anabolic Phase - after training last about 1 to 2 hours (more to liquid P+C)
Growth Phase - After anabolic phase, about 3 to 4 hours (more to P+C)
Recovery phase - rest of the day (more to P+F)

Food. What is it?

Ok , just being back for a while, probably... maybe... who knows... whatever... don't bother.

I also can't remember when was the exact date i last blogged at here. Well, atleast i did come back for the year 2009 to update my this old bloggies.

Just realized that this little thingy bugged me all the time, guess what it is?.... FOOD!!! The glorious FOOD. To me, food is just food, wtf does it can be classified as a nice, tasty, wholesome food. what crap is that. Yeah, borned into this family of mine, whom my grandmother and aunts are genetically able to taste the difference as well as my friends. Shit!! does this pass from one bloodline to another that you possessed with a good sensory machine in your brain. Why not in me. How sad can this be... this does bug me when ppl asking about where and what sort of food is the best in your place... and usually, what i do is that by keep quiet or just utter er...er....er... in the end, two words for it - DON'T KNOW

Food is just merely food. As long you dont waste or abuse it, it will jus be fine for anyone. In my case, since involving depth into discovering what our hunan body needs to survive, what is the essential for it to thrive and growth optimumly and letting your brain telling you what your body's need, so i guess i finally loss my finest sensory evaluation skills given by the creator of human being. But this do changed my life, into a freak when coming to food. Furthermore, involving into bodybuilding exercises is part of the enhancer that evolved me into losing my taste bud's sensors. Woah, is this EVOLUTION as being claim... just crap.

Just to be honest, i hate carbs a lot, it makes me feel fat. even though fat by itself is not a good word, but it doesn't make u fat just by eating it compared to carbs. Long Long stories about health and nutrition, secrets are needed to find out which makes life intriguing.

Food is food, nth else. i consume it because my body needed it. What the food can provide my body is the food i will consume. what my body needs will be the food i am searching for. Just plain simple.

A york, wont raise your cholesterol, eat it for your health's sake.

Won't be blogging anymore

finally, i have decided to put a stop on blogging. who knows... some months or years later i might be back to blog again. well, this is depending on myself. anyway, feel free to visit and add me in friendster and facebook. (both using the same email address raymond_tst@hotmail.com)

secondary year is over...another level is here with so much fuss

result is out, quite satiesfied with it... am i...trully happy with it...? oh well, i did try my best and the result of it came from my hardworks, what for am i still mumbling...grumbling... guess i am suppose to be happy not being sad or whatever emotions that starting to overwhelm my soul. focus...focus...focussss...... i can conclude now that i had completed 3 stages in life, first -kindergarten, second- primary school, third- secondary school. Now, the last level, high school or college or university. thats the final step and will be heading to working's life. life just like that, sometimes it is boring, somethings it is fun sometimes it is...... whatever

final is approaching

without realising time, as it flew by everyday. it is already almost 2 months plus that i am studying in this new college of mine, UCSI. mid-term has just passed and one more month, will be facing the horrendous exam again. passes are required in order to not taking sup-paper. who else knows, what will happen in the future. it is like a dark abyss, can never be predicted.

Reappear again...

it's been a while for me. going through ups and downs during my last year. As i had thought, life will be easy after that and it will end one day. unfortunately, it didn't. why am i mumbling so much?? got to look in new perspective now.

At last, i came back to my blog to express my life thought. i stopped it last time cause i felt so meaningless in blogging but not until now. my view changed. i am no more a secondary school student but a high school one. that's really amazing!! one more step, i am out to working world, full with fraud, biases, unfaithful people and... whatever it is, glad that gods forgave me and i myself sacrficed a little to reappear in this blog's world again.

A new life means a new hope. each and everyone of us has such chances, but in the end, it is up to the individual. i have a few friends who always mentioned that they don't have time to do this and that. i don't feel that they don't had the time, just that they don't give themselves time for themselves. oh well, life is life, it is a human's process that can never be avoided.

Hazy future

Hazy future

Walking alone down the winding path,
the path that I walked for years,
turned into a misty road.
I just kept my pace on,
even though the visibility of the air
is unclear,
just like my mind.
The hazy air,
choked and suffocated me...
I close my eyes and
put myself deep in thought…
What had happened?
This problem was already in the headlines.
While mine is getting started,
but I don’t know why, why…
it wants to fall on me.
My future is just like the haze
The unforeseen one,
the unpredictable one
and the undoubted one.
My pace came to a halt,
droplets of tears started to form…
How am I going to proceed my life?
A life that is full with resentment…
Should I accept this as life
or fate…?

In the quiet night

In the quiet night

The authentic smile of yours is so mesmerizing,
when you smiled at me.
In this quiet night, I’m waiting for you…
Reminiscing about the time when you forgot to smile,
and your smile that started to fade away.
Fond memories started to resurface
in my mind.
At that place where the stars fall from the sky,
hoping that you’ll smile again one day…
This is what I’m forever praying.From when has my smile faded this much…Since it was shattered by one mistake…
And that now,
I want my thoughts to reach you
and always stand by your side
so that I could embrace the coldness of yours…
no matter how far away we are
we’ll meet again someday,
at the place where the stars fall.

so much problems to bear

althought my mind is quite clear with those problems that i am facing, but i don't know why i still feel something uncertain. it is giving me a headache, a terrible suffering to me. i guess i am not happy person after all.

problems seem to be come to an end and a new one is on its way, entering my life bit by bit and destroy me or even perish me. why this will never stop!!! i demand you. why are you always pick me as a target, the one who has a much fragile emotion like me? "you" just tend to vanquish me from the start. why can't you choose others?

i couldn't blame this on anyone cause everyone also has their own problems too and this is a natural thing. problems can be severe if you procrastinate it all the time, a stitch in time saves nine.

Eh!! Mui!! we already experienced so much problem the last few month and now it is finally over. i know i am at fault at the beginning for causing so much misunderstanding and misconception between us. i am crying over splitted milk, i have always been asking you why you seldom talk to me, and now i know why. i realise that we don't have much topics to talk to each other when we were together. i really felt embarassed over this matter. luckily, it is over now, we can enjoy our friendship again. i really feel happy and surprise when you call me "brother" on the net. what a nice and pleasant surprise!! i still remember you dislike me to call you "sis" as you will feel awkward about it, same to me as well, but i don't mind if you call me like that.

yee yang thanks for your assistance all the time, i appreciate it a lot, no credit to you as you sometimes hurt me, got meh? just kidding. i think you know me quite well in first hand but not all and i myself also who the hell are you, sigh.... so long together and still blur blur to each other, but atleast we still know what are we doing when we talk about our "sum si". nearlly forget also, audrey also helped me quite a lot in sorting out my feeling problems, giving me assurance, bringing back my self-assurance. chin yee too.

so lucky, today got to met my jie on the net, she cleared my thought about what to do with my problems especially love problems. i really don't know that there is exist two type of love unconditional love and conditional love. this is a new things to learn and treasure. Jie, i know what to do liao!!

this evening seems to be a bit boring and gloomy, wish to chat my "mui" here, but she is not. what to do... so, bye bloggie see you next time.

life is just great

stop writting poems for a while, cause don't know what to write liao....!!

someone finally called me "brother", first, i was so shock to hear about it but it is true, can't denied it. happy..happy... she really naughty one when she ask you to do her a favour, i said do it the simple and efficient way, she rejected it, really no eyes see.... what to do, she is my "sis", as a brother need to take of her and do what as she told. hey, don't angry sis, joking only, is you angry tell gor privately.

is my life that bad to have a sis like her? actually not after carefully think all over again, the day after she told me. feel great to have a little sister like her, an energitic one. Nice to meet you! won't regret to know you.

hey, when are you free to go jogging with gor again?

Thanks

Appreciation of thanks to my friends

Your name,
popped into my mind,
like a shockwave.
At this moment,
I remember that
I owe you something,
a simple thank.
Your kind and sincere assistant,
will never be forgotten.
It appear to be a
deep scar…
With this 6 letters…
that form into this word
T H A N K S
This thank,
is never enough
to repay your kind deed
that you had done for me.
I feel sad….
Unable to thank you directly
in a more sincere way.
All in all,
I thank you.


Dedicated to my friends, yee yang for helping me to succeed this blog. And for Audrey for correcting my grammar in my poem

A Suffering Soul

A suffering soul.

Since the day we are born,
we are not a living thing,
but a soul.
This body,
a temporary feature only.
When we experience reincarnation,
Our soul wills posses this body
so that we could live on this earth.
Our soul again is eternity.
And here,
in this day and ages,
people suffering from,
Hunger, Poverty, Frustration, Depression, Stressed, Anxiety….
No peace in a living soul.
Will a suffering soul
blame this on God,
for letting it to return
into this fractured world?
Is this really a game or challenge?
To the soul.
Why God can’t just let the soul
Have its own freedom.
Why can’t God!!!
Why……!!!