Personal Trainer Singapore, Personal Training Singapore

Saturated fats

2011-02-23T17:29:00.000-08:00

Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fatty acids have no double bonds between the individual carbon atoms of the fatty acid chain. Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter and ghee; suet, tallow, lard and fatty meats; as well as certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, chocolate, and many prepared foods.

Serum saturated fatty acid is generally higher in smokers, alcohol drinkers and obese people. Deep-fry oils and baking fats that are high in saturated fats, like palm oil, tallow or lard, can withstand extreme heat (of 180-200 degrees Celsius) and are resistant to oxidation.

The consumption of saturated fat is commonly considered a risk factor for elevated (quantitative) cholesterol levels, which in turn is a risk factor for some types of cardiovascular disease. According to this view, oils that are high in saturated fats (including coconut, palm oil and palm kernel oil) are less healthful than oils with a lower proportion of saturated fats and higher proportions of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy and cottonseed oils.

Not all research finds the link between saturated fat and cardiovascular disease clear. In 2010, a meta-analysis of prospective cohort studies found no statistically significant relationship between cardiovascular disease and dietary saturated fat.

How to lose weight fast

2011-02-21T23:32:00.000-08:00

This is one of the famous question you will hear a lot of people asking. When you read on the internet you can find a lot of information on it, the good way and also the bad way. There are people who gain from either ways but let us talk about the healthy way instead, exercise is still the best way to do it.

I personally feel that it’s a very tough and painful process that not everyone can do it. The times that we are going to take to achieve what we want are long, because every one of us is different in our own ways and it makes every one of us unique in that way. That’s why we have people turning themselves to the fastest way by taking those weight loss supplements that we can get from the super market. The worst is those who under go any form of operation to reduce the amount of fats in their body, the process is very painful for what I see, as I did not tried it before and will never want to try it myself. Actually it’s very simple to lose weight but before we start we have to understand how our bodies work as everyone of our body work very differently.

Firstly, make sure the amount of activity is more then the amount of calories we take daily. When I talk about activity I’m talking about exercise, sports and any other activity that require body movement. Here is the problem. How do we know how much activity is enough for us? Minimum at least exercise 2 times a week. Goes gym, jogging, running or any form of aerobic or anaerobic exercise will help.

Intensity is also very important in the whole process. Yes, we exercise 5 times a week but if the intensity is not correct we will not be able to benefit much as well. Make sure when we are doing weights the resting period try to keep as short as possible. When we read, average they say must be 30 sec. Try this, do a shorter rest on an exercise routine that you have been following and compare with other days that you do the routine. Observe how you feel.

Secondly, when we run try not to bring your heart rate too high, try to maintain at 60%, if you push your heart rate too high you will end up strengthen your heart and lung more any you might not be losing much fats but yet again I cannot justify by doing so you will not burning fat because all of us is different. You still have to observe how your body reacts to what u do and never afraid to do experiment on your body.

I always advice a combination of weights and cardiovascular exercise is good to lose weight because by just running itself your leg will not get any stronger. We still have to do some leg exercise to strengthen our leg. Although running you are carrying your own body weights but imagine as your legs get stronger by carrying your own body only if your body weight increase if not the amount of weight your leg carrying are not effective anymore.

A lot of stuff I’m sharing right here are base on my experience with myself and my clients. The main thing I find that what really can make us lose weight is patients. Without it weight loss will never be able to achieve. In my years in this industry I have see a lot of people failed because of that. I’m still trying hard to convince people that’s we will achieve weight loss if we work harder because I don’t believe in putting effort and u wont see result. It’s either now or later.

Why do we need personal training?

2011-02-20T19:05:00.000-08:00

Goal Setting
You can't get the results without a specific goal!

Proper Technique
Ensures optimal benefits and avoids injury

Program Design
Your Personal Trainer monitors your program to maximize RESULTS

Consistency
Personal Training means consistency = RESULTS

Accountability
Your Personal Trainer will keep you accountable to achieve RESULTS

Motivation
The difference between struggling and accelerated RESULTS

Nutritional Guidance
Eat a balanced diet to complement your Personal Training

The amount of sugar found in COKE

2011-02-19T02:23:00.000-08:00

While im surfing today i found a very interesting picture which i think i should share with you guys. Look at the amount of sugar we consume every time we drink coke.

What are fats made of?

2011-02-18T23:53:00.000-08:00

What are fats made of?

Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Chemically, fats are generally triesters of glycerol and fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats, along with other related substances.

Fats form a category of lipid, distinguished from other lipids by their chemical structure and physical properties. This category of molecules is important for many forms of life, serving both structural and metabolic functions. They are an important part of the diet of most heterotrophs (including humans). Fats or lipids are broken down in the body by enzymes called lipases produced in the pancreas.

Important of fats

Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement.Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function.

Fats also serve as energy stores for the body, containing about 37.8 kilojoules (9 Calories) per gram of fat. They are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.

Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic reaches unsafe levels in the bloodstream, the body can effectively dilute or at least maintain equilibrium of the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.

While it is nearly impossible to remove fat completely from the diet, it would also be unhealthy to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts. All other fats required by the body are non-essential and can be produced in the body from other compounds.

Examples of fats

Examples of edible animal fats are lard, fish oil, and butter or ghee. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut, olive, and vegetable oils. Margarine and vegetable shortening, which can be derived from the above oils, are used mainly for baking. These examples of fats can be categorized into saturated fats and unsaturated fats.

Personal Trainer Singapore

2011-02-16T19:53:00.000-08:00

PROFILE:

I started a career in the fitness industry since 2007, since then I was under the employment of several commercial gym like True Fitness and Planet Fitness. As I soon realised my focus and expectation differs from this commercial gym. My focus and interest lies in the well-being and fitness level of my client while the gyms focus highly and solely on Sales Target and figures.

With the interest of providing quality fitness training to my clients, I then decided to move on and ventured on my own in end 2008. Now without the need to pay for expensive gym membership and packages for Personal Training, my clients found it a breeze to continue their fitness regimen on a long term basis.

Personal trainer singapore rates

2011-02-16T19:46:00.000-08:00

No gym membership required.

1 on 1 Training conducted at designated gym location.

Training at client's premises upon request. Please contact me.

You can make your payment by cheque, cash or bank transfer.

Personal trainer singapore services

2011-02-16T07:28:00.000-08:00

Specialised in:

1) Weight Management

2) Body Toning

3) Postural Correction

4) Injury Rehabilitation

5)IPPT Preparation

6)Sport Conditioning

Personal trainer singapore testimonial

2011-02-16T07:25:00.000-08:00

1)
In June 2008 I signed up a gym member with the then Planet Fitness as i felt that i had to do something to improve my overall fitness. As I was a relatively lethargic and physically unfit person, i decided to engage a personal trainer(PT) to help me in my exercise regime. I was introduced to Ting Voon Khean (aka Ting) as my Personal Trainer.

My initial physical condition was quite bad due to occupational hazard and sedentary lifestyle. I often experience stiff neck, shoulder and backache due to long hours and years of using the computer and inactive lifestyle. My objective of signing up with a personal trainer was to increase my fitness level and body toning.

Ting was effective in identifying my problem areas and customized exercises to target those problem areas. The exercises he tailored for me were varied and interesting so that I will not be bored with the same routine. Ting was a thoughtful and dedicated trainer, ensuring that all exercises were executed correctly so that I don't sustain any injury as a result. With much encouragement and professional guidance, I was able to subsequently complete the entire workout with ease. After a month of effective training under Ting, my physical condition improved tremendously. My back was stronger and i had gained more muscle strength and body more toned now. Not only did he help me with my workout program, he also advised me on nutrition and diet. I always look forward to every training session with Ting as he made it interesting and fun.

In conclusion, without the dedication and effective workout tailored by Ting, I would not have achieved my goal. I will not hesitate to recommend him to anyone who needs a professional personal trainer.

Best regards,

Ng Mui Boon (Ms)

2)
It is my pleasure to recommend Ting Voon Khean as a personal fitness trainer and Nutrition Advisor. Ting has been my personal trainer for almost a year now, and he is the best personal trainer i have ever had. He has proved himself to be professional, reliable and trustworthly, and pleasant and friendly to exercise with.

I first met Ting when i joined a gym, aiming to lose weight and gain fitness. Despite my general laziness and lack of enthusiasm for exercise. he has managed to keep me motivated and i now feel stronger, fitter, and much healthier than before. He has built an exercise program tailored to my needs and goals, advised me on nutritional issues ( which has reduced my spots and dry skin) and keep varying the exercises each session do it doesn't get boring. He also listen to my mindless chatter, makes exercising easier with jokes and encouragement, and somehow makes the exercise time fly by.

Ting has a high standard of fluent English, and also speak Mandarin and Malay. He is easy to understand and is patient in listening carefully to my northern English accents, which is quite different from Singaporean accent. He has also been sympathetic to my needs as a women trying to exercise, and i have always felt comfortable with him and confident in his abilities to help me achieve my goals and protect me from injury.

Please feel free to contact me if you have any questions - it has been a pleasure to train with Ting and i recommend him highly. I look forward to training with him in the future if im able to return to Singapore.

Miriam Stuart

miriamjstuart@yahoo.co.uk

How to reduce lower back pain

2011-02-16T07:06:00.000-08:00

What can cause low back injuries?
Many things can cause low back injuries — muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause is using your back muscles in activities you're not used to, such as lifting heavy furniture or doing yard work. Unexpected events such as taking a fall or a car accident can also cause low back pain.

What can I do for relief when I've hurt my lower back?
The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair or just with your hips and knees bent. This takes the pressure and weight off your back.

You may need 1 to 2 days of this sort of rest for a hurt back. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour to help keep your back muscles strong.

What else can I do for relief?
Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief. Nonprescription medicines that reduce pain and/or swelling include aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve) and ibuprofen (some brand names: Advil, Motrin).

Long term solution:
Strengthen your back muscle and also the lower part of the back.

What Causes Water Retention

2011-02-16T07:03:00.001-08:00

Many different problems and conditions can cause edema (swelling due to fluid retention). Some causes involve lifestyle (diet, lack of exercise, alcoholism, occupations involving standing), some causes are hormone-related, especially in women, other causes are drug-related or the result of a serious medical condition. Here is a list of the most common causes of edema caused by water retention.

Eating Too Much Salt

Sodium intake is closely related to water retention and edema. Over consumption of salt is one of the commonest reasons why people retain excess fluid. Many experts tell patients with water-retention problems to eat fewer processed foods, add less salt when cooking and remove the salt shaker from the table. A good diet to follow is the DASH diet.

Gravity

Prolonged periods of standing often causes fluid to ‘pool’ in the tissues of the lower leg.

Hot Weather

During periods of high temperatures, the body is less efficient at removing fluid from its tissues.

Burns/Sunburn

When burn injuries occur, the skin reacts by retaining fluid and this causes localized swelling.

Premenstrual Syndrome (PMS) Edema

Women have an increased risk of water retention, due to the rise and fall of hormone levels. For example, the reduction in progesterone, in the week before menstruation, can cause fluid retention. Some experts believe the problem is related to abnormal fluctuations in blood sugar. Others believe it is sodium-related. When your blood breaks down progesterone in the run-up to menstruation, the kidneys are told to retain water and sodium. As well as this, a water-retaining compound (an anti-diuretic hormone) may be secreted, which causes more water to be retained. Diuretic treatment is not beneficial for edema related to PMS.

Contraceptive Medication Edema

The birth pill or any oral contraceptives that include estrogen can lead to fluid retention in some women. Weight gain (of up to 8 pounds) when first going on the pill is not uncommon.

Edema During Pregnancy

Hormones released in pregnancy encourage the body to hold onto excess fluid. Pregnant women typically retain a significant amount of sodium and water. Some of this excess fluid is needed by the fetus and placenta. Swelling in the face, hands, lower leg and feet is typically seen in pregnancy.

Menopause
Water retention, causing bloating and edema can occur in menopausal women either during perimenopause or post menopause. Hormone fluctuations and estrogen replacement therapy are two common culprits.

Nutritional Deficiencies

Dietary deficiency, like inadequate intake of vitamin B1 (thiamine) can cause fluid retention. Vitamins B6 and B5 also assist fluid dispersal. Low levels of protein (albumin) in the bloodstream may also cause edema.

Medication Side Effects

Water retention and edema may also be caused by drugs, such as high blood pressure medication (antihypertensives) and certain forms of steroid medications such as corticosteroids and nonsteroidal anti-inflammatory drugs (NSAIDs).

Medical Conditions

Fluid retention may be a symptom of a more serious underlying medical condition. Here are the most common examples:

Chronic Venous Insufficiency

In some patients, weak valves in the veins of the legs fail to return blood to the heart as efficiently as normal. The pooling of blood can result in varicose veins.
Chronic venous insufficiency may itself occur after the patient has experienced venous blood clots (deep vein thrombosis). Here, the swelling is usually limited to the lower extremities (feet/ankles) and may affect only the left or right side. Usually, other conditions cause swelling in both extremities.

Kidney Disease (Nephrotic syndrome and acute glomerulonephritis)

Kidney disease can cause swelling in the legs and around the eyes. It is the result of an increase in pressure in the blood vessels, caused by the kidneys failing to excrete a sufficient amount of sodium and fluid. The fluid left behind raises pressure on the blood vessel walls, which induces fluid to move from inside the blood vessel to outside, leading to edema.

Heart Failure (Congestive Heart Failure)

Heart failure can adversely affect the right hand chambers, whose function is to receive blood from the body and pump it to the lungs to be filled with oxygen, or the left heart chambers, which pump oxygenated blood to the rest of the body. If these chambers are unable to pump effectively, the body compensates by retaining fluid and increasing the volume of blood. This causes congestion of the veins, enlargement of the liver, and the accumulation of fluid in the abdominal cavity (ascites) and in subcutaneous tissues, causing swelling in the legs. Typically, right heart failure, leads to swelling in the legs and abdomen, while left heart failure causes edema in the lungs, or pulmonary edema, leading to shortness of breath.

Liver Disease - Cirrhosis

Cirrhosis causes congestion in the liver which leads to an increase in pressure in the liver's blood vessels which backs into the blood vessels leading to the liver, causing ascites. This causes swelling in the abdomen, and in the feet or, if the patient is lying down most of the day, edema in the lower back (sacral edema).

Malignant Lymphoedema

This includes cancerous tumours that block structures of the lymphatic system, such as the lymph nodes.

Thyroid Disease

An example is hypothyroidism, usually treated with thyroxine.

Arthritis

Arthritic joints may swell with fluid, causing localized edema.

Allergic Reactions

People who are susceptible to allergic reactions may experience edema in response to particular allergens (eg. wasp sting). In some cases, the reaction is severe (anaphylaxis) and requires immediate medical attention. This type of edema is short-lived.

Cut that down

2010-10-16T06:56:00.000-07:00

Cut down on the use of hot, spicy pickles. In fact, it would be wiser to banish it from your diet.

No refill

2010-10-16T06:51:00.000-07:00

Use small cups to serve your yoghurt, dals, curries or rice. Never refill your plate, or go for a second serving.

Keep motivated!!

2010-10-07T08:04:00.000-07:00

Stay motivated. Never think of yourself as 'dieting', but focus on healthy eating.

Have to believe this...

2010-10-05T08:38:00.000-07:00

Remember that, when dieting, your body first loses fat from the areas you last put it on.

Throw it all away!!

2010-10-05T08:19:00.000-07:00

Without compuntion throw away all the junk food from your kitchen. They do nothing to help.

Believe it or not: Laughing can help to lose weight.

2010-10-03T07:47:00.000-07:00

Believe it or not, researchers have found that just one good laugh is worth five minutes on treadmill.

Flavour up your food

2010-10-03T07:45:00.000-07:00

Flavour up your low calorie food with various herbs in both fresh and dried form. This will ensure your diet does not boring.

How to reduce appetite?

2010-09-17T19:56:00.001-07:00

Pinch your ear to lose your appetite! Surprice? Reflexologist believe that pinching your ear will curb cravings and lessen the appetite.

You can snack!!

2010-09-17T19:52:00.000-07:00

You can allow yourself 200 calories a day for snacks that includes popcorn, jelly beans, 20 raisins or a cup of strawberries.

Do not deprive from sleep

2010-09-17T19:47:00.000-07:00

Sleep deprivation can cause you to snack unnecessarily. So have good rest and sleep for weight lost.

Burn more calories

2010-08-23T06:12:00.000-07:00

Try to keep your room a little chilly at night. You will burn more calories to provide the heat to warm your body.

Craving for chocolate, listen here!!

2010-08-23T06:09:00.000-07:00

When a chocolate craving sets in, take a whiff of a strong perfume. This eases away the craving.

Cook with less oil

2010-08-16T20:22:00.000-07:00

While cooking, lower the heat so that you use less oil.

No sugar please!!

2010-08-16T20:18:00.000-07:00

Warm liquids like tea or coffee without sugar give your stomach a feeling of fullness.

How to calculate BMI

2010-07-21T21:29:00.000-07:00

If you wish to calculate BMI yourself, below are the BMI formulas:

Metric Units: BMI = Weight (kg) / (Height (m) x Height (m))

Examples: Someone who is 1.70 m and weights 60 kg has a BMI of
BMI Calculation = 60 / (1.7 x 1.7) = 20.8 <== This person is in the Normal category.

Never walk alone

2009-05-09T10:01:00.000-07:00

Talk to someone who is trying to make better - a colleague who is trying to stop smoking, a friend who has problems at work, etc. It helps to know that we are not alone.

Secret of burning 10% of your body fats

2009-05-09T09:46:00.000-07:00

Another secret to burning away calories by at least ten per cent is by sitting upright rather than reclining. Good posture when standing also burns more calories than while slouching.

Say no with flavoured toothpaste

2009-05-09T09:41:00.000-07:00

That awful taste you have in your mouth when restricting calories intake can lead to eating. Instead, brush your teeth and tongue with a flavoured toothpaste to discourage snacking.

Stop your craving's secret revealed

2009-04-18T09:49:00.000-07:00

This may sound silly, but this secret seems to work when you are tempted to reach for that forbidden snack. Before you indulge your taste buds, take a deep breath, and count and count to 100. Usually, by the time you stop counting, your craving would have vanished.

Lose weight, never lose hope

2009-04-18T09:42:00.000-07:00

Most people lose their invitation when they hit a plateau. Remember that it is only a passing phase, and so continue with your diet and exercises.

Always switch your meal around

2009-04-18T09:37:00.000-07:00

You can always try switching your meal around. Instead of rice in the morning, you can have it at night, just ensure that the quantity does not vary.

Dimming the light, reduce appetite

2009-04-09T10:54:00.000-07:00

You might try dimming the light while eating. John Hopkins University reports that your appetite wanes under low lighting, while bright lights stimulate it.

Run away from food

2009-04-05T19:51:00.000-07:00

Sometimes, it is just better to get away from the house when your mind stubbornly refuses to leave the food scene. Just take a walk, or visit a neighbour, or do some essential shopping, but beware of buying those goodies that are satanic temptations to your diet upset.

Losing weight with spirituality helps

2009-03-30T10:01:00.000-07:00

Many successful dieters claim that spirituality helps to finally lick the demon of excess weight. Turning to a higher power helps to turn off the voices in your head clamouring for food.

Learn how to measure your food

2009-03-28T09:44:00.000-07:00

Learn to measure your food intake with your eye. Dieters are usually shocked to find out how small a serving really in when the diet demands just one chapati it means the size of your hand with fingers spread out, and not a 20 cm one! A serving of rice is the size of your fist, and not a heaped plate of it.

Three square meals

2009-03-28T06:42:00.000-07:00

It may work for you better if you eat smaller meals, and more frequently, instead of three square meals. This depends on individuals, and you can have to determine which suits you best, keeping in mind the factor of constant hunger pangs.

Chew on your food more

2009-03-23T09:18:00.000-07:00

Chew your food thoroughly, and take your time over it. You will thus enjoy your food more, eat less of it, and the chewing will ease stress.

Oxygen key to losing weight

2009-03-23T08:34:00.000-07:00

Focus on deep breathing, into your stomach, and not just your chest. Oxygen is one of the keys to losing weight. After inhaling, try to take longer time to exhale to eliminate the toxin from the body.

Lunch diet 16

2009-03-18T09:33:00.000-07:00

a) 1 cup soup

b) 1 roti or 1/2 cup cooked rice

c) 1 cup vegetables

d) 1/2 cup yoghurt

e) 1 orange or pear

Lunch diet 15

2009-03-18T09:30:00.000-07:00

a) 1 bowl soup

b) 60 gms meat or 25 gms cottage cheese

c) 1/2 cup boiled or dice potatoes with pepper and lemon juice

d) tea or coffee

Lunch diet 14

2009-03-18T09:28:00.000-07:00

a) 1 large bowl soup

b) 1 slice brown bread toast

c) 25gms cottage cheese

d) 1 apple or orange

It's true!! We can burn more calories in the morning

2009-03-16T10:35:00.000-07:00

If you do treat occasionally to some sweet of fried food, do so at breakfast. Our metabolism are more active during the day when we are more mobile. Our body is at optimal calorie burning in the morning.

Lunch diet 13

2009-03-14T08:41:00.000-07:00

a) papaya - generous helping

b) 1/2 cup cottage cheese with chopped vegetables

c) 1 marie biscuit

Lunch diet 12

2009-03-14T08:39:00.000-07:00

a) 1 cup pasta salad with vegetables

b) 1 cup cabbage (shredded)

c) 2 marie biscuit

Lunch diet 11

2009-03-14T06:52:00.000-07:00

a) 1 bowl raw vegetable salad

b) 1 bowl boiled vegetables

c) 1 roti

d) 1 glass buttermilk

Lunch diet 10

2009-03-11T08:45:00.000-07:00

a) 1 serving of sprouted green gram

b) 1 cup vegetable

c) 1 medium sized potato (boiled)

d) 2 rotis

e) 1 cup soup

Lunch diet 9

2009-03-11T08:38:00.000-07:00

a) 1 serving of fish or lean meat or skinned chicken

b) 1 serving of green vegetable

c) 2 medium sized rotis

OR

1 cup cooked rice

d) 1 glass buttermilk

Lunch diet 8

2009-03-11T08:31:00.000-07:00

a) 1 cup soup

b) salad of 2 small cucumber

c) 1 small bowl of cooked vegetables

d) 1 small roti

Lunch diet 7

2009-03-09T14:19:00.000-07:00

a) 1 cup egg noodles mixed with 25 gms cheese or fish (cooked)

b) 1 cup spinach (boiled) with a little salt and pepper

c) 1 cup tea or coffee

Why eat more red grapes over green?

2009-03-08T10:35:00.000-07:00

Choose red grapes over green, and romaine lettuce over iceberg, as the deeper the colour, the more powerful are the cancer and disease fighting antioxidants. The deeper colours are more tasteful, so eat more colourfully.

Lunch diet 6

2009-03-08T10:33:00.000-07:00

a) 1 cup pasta

b) 1 tsp grated cheese

c) 1 cup tea or coffee

Lunch diet 5

2009-03-08T10:31:00.000-07:00

a) 1 slice brown bread with 25 gms cottage cheese

b) 1 cup salad (tomatoes, mushroom, onions, broccoli)

c) 2 cups green with pepper and lemon juice

Lunch diet 4

2009-03-08T10:25:00.000-07:00

a) 1/4 cup grapes, pineapple cubes and strawberries in 1 cup yoghurt (sprinkled with pepper optional)

b) 1 cup soup

c) coffee or tea

Lunch diet 3

2009-03-07T07:06:00.000-08:00

a) 1 large bowl soup

b) 2 marie biscuits

c) coffee or tea (if required)

Lunch diet 2

2009-03-07T07:02:00.000-08:00

a) 1 cauliflower paratha

b) 1 cup yoghurt with grated cabbage and carrots in it (without salt)

c) 1 orange or banana

Lunch diet 1

2009-03-07T06:42:00.000-08:00

a)1 spinach roti

b)1 cup of skim milk yoghurt

c) 1/2 bowl of steamed sprout with pepper, lemon juice, orange segment or apple cubes

OR

1/2 bowl sprout with radish, carrot, tomato, and cabbage chunk with pepper and lemon (avoid oil and salt)

2009-02-09T09:01:00.000-08:00

Undergoing MyBlogLog Verification

Eat small amount

2009-02-04T06:43:00.000-08:00

If you must have a particular food, buy a small amount, and certainly not the big bargain size. Instead of buying a big brick of ice-cream, you can buy a small cup of it. If you have craving for fries, choose the smallest packet and take a few from it. give the rest to someone nearby.

Satisfy your sweet tooth

2009-02-04T06:32:00.000-08:00

If you have weakness for sweets, satisfy your sweet tooth. Choose a sweet like a candy or peppermint which has only 25 calories, last for quite some while in your mouth, and tastes heavenly. If it is a high calories sweet, take just a bite. A taste is what you want, and not the calories.

Consumer Diet Guide: Sizing Up America's Most Popular Diets

2009-01-29T07:53:00.000-08:00

There are different types of diet plan that people in this world will get to know about but not every plan is suitable for different individual because we have to know that our body works very differently. Below is an article that I came across in MSN about experts weigh in on the pros and cons of each plan.

The key to losing weight—and keeping it off—is to find the eating plan that fits your personality and lifestyle. To help, we've rounded up expert opinions on the pros and cons of the 10 most popular diets in America.

"All the popular diets can help you lose weight because they provide almost identical calorie intakes," says nutritional biochemist and author Shawn Talbott, Ph.D. "But different people may do better on different diets because of personal tastes. For instance, if you love bread, don't even think about trying Atkins … because it won't work."

Here's a look at the 10 most popular diets in America:

Jenny Craig
Tasty, ready-made meals and snacks—"Jenny's Cuisine"—are perks of Valerie Bertinelli and Queen Latifah's favorite diet (which is similar to NutriSystem). Amy Hendel, health expert and author of Fat Families, Thin Families (Benbella Books, 2008), sums it up: "No thinking, just eating."

Pros: Jenny Craig is a balanced, calorie-controlled diet with weekly consultations in person or by phone.

Cons: Jenny's Cuisine gets expensive (though a short-term stint could teach portion control). "Average people aren't under the same scrutiny as the celebrities who lost tons of weight, so the pressure to stay on track is decreased," says Hendel. In addition, participants may tire of the prepared meals and may not learn how to count calories outside the program.

Mediterranean Diet
Rather than focusing on calories, this healthy eating plan revolves around veggies, whole grains, olive oil, nuts, fish, poultry, and dairy—with limited red meats and moderate wine consumption.

Pros: The home cooking emphasis makes it inexpensive and easier to track fats, cholesterol, and sodium, says Hendel. Plus, these flavorful foods don't trigger feelings of deprivation. Nutritionist Haruko Oyama of Montefiore Medical Center says this diet is connected to numerous health benefits, such as decreased risks of cardiovascular disease, and possibly diabetes and Alzheimer's.

Cons: "The effect of the Mediterranean Diet on weight loss specifically hasn't been as widely researched as the health effects," says Oyama. Plus, people could take the freedom to eat healthy fats a little too far—and overdo it.

Zone Diet
You won't overdo it if you stay in the Zone: one gram of fat for every two grams of protein and three grams of carbohydrates, meant to balance hormones and control hunger.

Pros: New York City-based nutritionist and personal trainer Ariane Hundt says, "This diet promotes fat loss, reduces inflammation, increases energy, reduces cholesterol, and has anti-aging benefits." Plus, nutritionists generally favor healthy, balanced meals.

Cons: "The fat, protein, [and] carb groups are a little simplistic," says Hendel. "We need some calcium from dairy every day, and we need to separate grain-based carbohydrates from fruits and vegetables (the Zone counts them as one). And, limiting grains can be difficult to do over the long term. Most Zone-committed eaters seem to be highly motivated, physically active people who can afford the home-delivered meals."

Weight Watchers

This diet giant also sells its own pre-made meals plus books and magazines, and recently introduced the new Momentum program, replacing the traditional Flex and Core plans. Momentum revolves around the POINTS system and offers strategies for overcoming temptations. Diet coach Laurie Beebe, R.D., says, "Weight Watchers is effective because people can stay on it for years and keep the weight off."

Pros: Regular meetings offer information-driven discussions, weigh-ins, tools such as food tracking journals and activity calculators, and encouragement—plus Weight Watchers provides online support. Beebe confirms that the portion control, controlled calories, and accountability help people lose weight.

Cons: Each meeting costs about $10 (depending on your area), tools cost extra, and the POINTS system doesn't necessarily reflect the nutritional value of food.

Volumetrics
In this plan, nutrient-dense foods full of fiber, vitamins and minerals are encouraged (such as veggies, fruits, broth-based soups, nonfat milk, etc.), while energy-dense foods are in the no-fly zone (cheeseburgers, cookies, packaged foods, etc.).

Pros: It's a healthy, inexpensive way to lose weight. "Diets often fail because people feel hungry," says dietician Jodi Greebel, author of The Little Black Apron: A Single Girl's Guide to Cooking with Style and Grace (Polka Dot Press, 2007). "Volumetrics encourages large quantities of nutrient-dense foods, which fill you up. This plan also encourages food journals and exercising—two keys to permanent weight loss."

Cons: "Volume alone may not satisfy your taste buds," says Hundt, potentially leaving you vulnerable to those tempting fat, sugar, and salt cravings.

The Flat Belly Diet
Liz Vaccariello, editor-in-chief of Prevention magazine, co-wrote the book about this female-focused, Mediterranean-style diet. The claim: Eating monounsaturated fatty acids (MUFAs) at every meal will flatten bellies without exercise. Meals are capped at 400 calories, foods that lead to bloating are discouraged, and participants are told to eat every four hours.

Pros: "Eating a specific number of calories regularly will help maintain energy levels, stabilize blood glucose levels, and prevent hunger," says Susan Kraus, a clinical dietitian at Hackensack University Medical Center. "Plus, the recipes are tasty, which keeps dieters satisfied."

Cons: Research doesn't prove that diets target specific body parts, and health experts aren't crazy about de-emphasizing exercise.

Weigh Down Diet
Satisfy your cravings here! "This diet focuses on portion sizes and hunger cues, which are very important for weight loss," says Greebel. All foods are allowed in this Higher Power–based diet; eating is motivated by the body's physical needs.

Pros: Kraus says dieters are encouraged to become more spiritual, stop obsessing about food, and take more responsibility for their eating habits.

Cons: Greebel points out that it's difficult to lose weight if you're not watching what you eat, even if you're careful with portion sizes. Kraus adds that people might need a more specific, structured plan to lose weight successfully.

South Beach Diet
If you need structure, here's one of the strictest diets on the market. Cardiologist Arthur Agatston's diet is divided into three phases: Eliminate Cravings, Lose Steadily, and Maintain. Strict guidelines about reduced-fat dairy, lean proteins, veggies and healthy fats are part of every phase.

Pros: "The core of this diet is a heart-health promoting, balanced diet that most people can follow if they don't mind the rules," says Hendel.

Cons: Dr. Jan Evans, R.D., of Richmond, Va., warns, "The first two phases are unhealthy, unbalanced, and not only cause fluid loss [and] dehydration, but can cause ketosis and electrolyte imbalance. The diet is too restrictive in the first two phases, and lacks essential nutrients."

Atkins Diet
Exercising is essential for losing weight—and so is eating a balanced diet. Similar to the Scarsdale diet that rose to fame in the late 1970s, the Atkins plan focuses on increased protein intake and limited carbohydrates.

Pros: "These very low carb diets can quickly and dramatically shed pounds," says Hendel. "Water weight goes first, then fat."

Cons: Low-carb diets have a bad rap in the medical community because of the potential long-term health effects of excess protein: high cholesterol, kidney abnormalities, cancer risks, unhealthy metabolic states, and osteoporosis. Atkins now includes more plant-based foods than when it was first introduced, though many nutritionists still deem it unhealthy. "Most people simply cannot sustain eating this much protein," Hendel says. "I've also smelled the sweat and breath odors of people on long-term high-protein diets, and it's a bit offensive."

Sugar Busters Diet
This reduced-carb eating plan is similar to Atkins, but not as intense. The diet focuses on elimination of simple carbs like potatoes and white bread, and simple sugar foods like candy and sugary cereals.

Pros: "This diet steers clear of sugar-laden processed foods," says Hundt. "Natural foods—lean proteins, good fats, vegetables and whole grains—are emphasized, resulting in balanced blood sugar levels, increased fat burning, and a healthy lean body."

Cons: A potential drawback of this reduced-carb diet is increased protein consumption, which may have negative health effects in the long run. Steering clear of sugar is an excellent way to lose weight, but choosing a healthy balance of proteins, carbs and fats is also important.

And, here are some bonus breakfast diet and lunch diet to chew on.

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2009-01-19T08:31:00.000-08:00

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Breakfast diet 17

2009-01-11T07:54:00.000-08:00

a) 1 cup tea or coffee

b) 1/2 cup cottage cheese

c) 1/2 cup pineapple cubes

d) 1 slice brown bread

Breakfast diet 16

2009-01-11T07:51:00.000-08:00

a) 4 egg whites - scrambled with 1/4 cup mushrooms

b) 1 cup tea or coffee

c) 1 slice brown bread

Breakfast diet 15

2009-01-11T07:49:00.000-08:00

a) 1 cup tea or coffee

b) 1/2 cup fruit salad

c) 1 toast topped with 25 gms cottage cheese

Breakfast diet 14

2009-01-11T07:40:00.000-08:00

a) 1 cup tea and coffee

b) 1/2 cup strawberries

c) 1/2 cup low - fat yoghurt

Breakfast diet 13

2009-01-11T07:31:00.000-08:00

a) 1 cup tea or coffee with skim milk (no sugar)

b) 1 cup wheatflakes with 1/4 cup skim milk

c) 1 orange or banana

Breakfast diet 12

2009-01-11T07:24:00.000-08:00

a) 1 cup of tea of coffee (1/2 tsp sugar)

b) 25 gms paneer with 1 toast OR 1 toast with 1/2 cup cereal using 1 cup of skim milk

Breakfast diet 11

2009-01-11T07:18:00.000-08:00

a) 1 cup porridge made of ragi, a little milk and a small piece of jaggery

b) a small plate of soaked and sprouted whole Bengal gram (chana) or whole green gram (moong)

Breakfast diet 10

2009-01-11T07:11:00.000-08:00

a) 1 cup oats

b) 1 melon wedge

c) 1 egg yolk and 2 egg whites - omelette or scrambled with 1/2 tsp butter

d) 2 whole - wheat biscuits

Breakfast diet 9

2009-01-11T07:10:00.000-08:00

a) 1 cup oats

b) 1 banana or apple

c) 1 cup skim milk

Breakfast diet 8

2009-01-11T07:05:00.000-08:00

a) 1 cup tea or coffee (with less sugar)

b) 1 egg with a slice of bread

c) 2-3 tbsps cornflakes or porridge with a cup of skim milk

Carrot and cabbage toast

2009-01-05T07:57:00.000-08:00

1/3 cup thick yoghurt
2 slice bread - edges removed
2 tbsps finely shredded cabbage
1 tbsp grated carrot
Salt and pepper to taste

Put yoghurt in a muslin cloth and suspend it for 10 minutes. Mix all the other ingredients with the yoghurt. Spread this on one slice of bread, and cover it with another slice. Toast on a non-stick tawa, withoiut oil, till golden brown.

Sambar

2009-01-05T07:27:00.000-08:00

1/2 cup red gram (arhar dal)
3 cup water
1 tsp salt
1/2 tsp mustard
1 tsp sambar powder curry and coriander leaves
1 lemon size ball of tamarind
1 pinch of asafoetida (hing)
1 cup mixed vegetables (chopped)

Pressure cook the dal. Cook the vegetables. Heat 1 tsp oil in a pan.When hot, add mustard, asafoetida abd curry leaves. When the mustard splutters, add the cooked vegetables, salt, tamarind extract and sambar powder. Simmer on low flame for 5 minutes. Add the dal and cook for another 2 minutes. Garnish with chopped coriander leaves.

Semolina idli

2009-01-05T07:12:00.000-08:00

1 cup semolina ( suji)
1 tbsp chopped coriander leaves
1/2 tsp soda bicarb
1 cup sour curds
1/2 cup warm water
3/4 tsp salt

Dry fry semolina for 3-4 minutes on low flame till light brown. Cool. Add all ingredients to it and mix well. Rinse the idli moulds and pour the idli mixture in them. Steam for 10-12 minutes. Remove from fire and cool for 5 minutes before removing the idlis.

Yoghurt toast

2009-01-05T06:57:00.000-08:00

1/3 cup thick yoghurt
2 slice bread - edges removed
1 tbsp each chopped onion and tomato
1 tbsp chopped coriander or capsicum
1/4 tsp cumin seed (jeera) roasted and powdered
salt and pepper to taste

Tie yoghurt in a muslin cloth and hang it for 10 minutes. Add the onion, tomato and capsicum/ coriander to the yoghurt. Mix in the cumin seed powder. Spread this on one slice of bread, and sprinkle salt and pepper on it. Top it up with another slice of bread. Toast on a non-stick tawa without any oil or butter.

Breakfast diet 7

2009-01-05T06:52:00.001-08:00

a) 1 cup tea or coffee (no sugar)

b) an orange or lime or papaya or watermelon

c) 1 slice brown bread with tomato or cucumber slices to top it OR 1 poached or boiled egg

Breakfast diet 6

2009-01-05T06:48:00.000-08:00

a) 1 cup tea (1/2 tsp sugar, if needed)

b) 1 toast ( preferably brown sugar)

c) 3 tbsps of porridge with very little milk

d) 1 egg or 25 gms cottage cheese (paneer)

Breakfast diet 5

2009-01-05T06:40:00.000-08:00

a) 1 glass orange or lemon juice

b) 2 carrot and cabbage toasts

c) 1 cup tea or coffee with minimum sugar

Breakfast diet 4

2009-01-05T06:32:00.000-08:00

a) 2 semolina idlis with 1 cup sambhar

b) 1 cup coffee (no sugar)

How to watch your nutrients?

2009-01-04T05:09:00.000-08:00

Since you need to watch the nutrients that you consume, divide your plate into four quarters. Fill three-quarters of your plate with vegetable and fruit and one quarter with beans meat or diary.

Stave off hunger pangs

2009-01-04T05:05:00.000-08:00

Stave off hunger pangs with a bowl of soup. You can make a soup that is nutritious by using tomatoes, some vegetables for minerals, and a few beans for fibres.

Celery as snack

2009-01-04T04:58:00.000-08:00

Celery makes a good snack choice as it takes up so much space in your stomach. It is a great fibre source and a natural cure for constipation. It also consists calcium and magnesium.

Egg is a good source of protein

2009-01-04T04:55:00.000-08:00

Use egg as an inexpensive source of protein. They contain vitamin K, selenium and riboflavin. A large egg has only 75 calories and 1.6 gms of fat.

Kills craving

2009-01-04T04:48:00.000-08:00

Take a walk around your garden, in the play round, around the block, etc., for 15 minutes. Sometimes it is just boredom or emotional need you are feeling, which will make you want to give in to temptation and reach out for a food item that is taboo.

Feel like eating something?

2009-01-04T04:39:00.000-08:00

In between meals, when you feel like eating something, reach out for a glass of water. Don't gulp it, drink it slowly!

Sit down when you eat

2009-01-04T04:35:00.000-08:00

Sit down when you eat. Be careful and watch what you eat while sitting before television, at the movies, while cooking or standing.

Recognise physical hunger

2009-01-04T04:33:00.000-08:00

Drink plenty of water, and take low calorie beverages. These will keep off hunger, sometimes what we often think as hunger is in fact thirst. Learn to recognise physical hunger.

Choose from a variety of food

2009-01-04T04:20:00.000-08:00

Have a variety of food to choose from, and try to make it appetising, yet simple, wholesome and nourishing, keeping in mind the calories.

Introduction

2008-12-26T07:28:00.000-08:00

When it comes to losing weight and keeping it off, what really works? When we hear of someone who has lost weight and kept it off, we all want to know how they did it. What was the secret of their success?

Think of your weight loss programme asthe most important gift you have ever given yourself. Enjoy the whole experience of eating, and get the most from every morsel you eat. Get beyond the idea that your life is all about your weight and food. While you are shedding off all that excess baggage on your body, gain the pleasure of those physical, spiritual and intellectual components that make you fully human.

The approach to losing weight have to be holistic: all facets of life are necessary and better together than they are alone. Diet alone is not the best method for improving your body measurements. The ideal method is a combination of a sensible diet to lose weight, and just about 10 - 15 minutes fitness plan of exercise to lose inches. The key to successful weight loss is making permanent changes in your eating habits, and your living style. Experience and study prove that weight gain is not a quick process. It is not a result of first days or months or overeating, but of years. So the safest and the most effective way of slimming is to lose weight sensibly - a kilo in a week is quick, safe and manageable.

Crash diets should generally be avoided as quite often they fail. This is simply because they just cannot be sustained. Moreover, people on crash diets develop a face that is gaunt and haggard, while their arms, thights nad hips are still bulky.The more severe the diet, the more you slow down your metabolic rate as the body is deprived of essential foods. This process can be dangerous if the diet is extreme or prolonged, or if dieting is repeatedover several years.

While it is safe, permanent and ideal to lose about four to five kilos a month, it is very important to build health at the same time as reducing fat. It is also essential simultaneously to deal successfully with the cause related to obesity.

Various reasons are attributed to a person being overweight or obese, but a few that have been proved to be are as follows:

(a) Beight everweight or obese can actually be due to some internal disease, and most commonly this is hormonal.

(b) Why does fat person fail to use up as much energy as he takes in as food. It could be that though he eats minimally, some defect in the way his body deals with food deflects some of what he eats to his fat stores, and keeps, it there unused. This is because his metabolism is sluggish.

(c) In most cases, even with a low food intake, an obese person remains obese as his output is low. In other words, he need to exercise a lot and expend extra calories, that is, he need to correct the imbalance between his energy output and energy intake.

(d)In some cases, it is hereditary, but even in such cases, fat people can still hope to lose weight and be fit and trim.

Doctors often use a simple rule of thumb which gives them a general idea of the degree of obesity in people above the age of 25 years. With reference to a standard weight chart, you are clinically obese if you are ideal weight plus 20%. You are grossly obese if you are ideal weight plus 40%.

Dont despair when you stop losing weight after a certain period of losing weight. This is a weight plateau that most people hit, but this is just a temporary phase. If you really want to lose weight permanently, you must feel strongly enough about it so that you will adhere to a sensible redusing-regimen, and adhere to it full time. You have to build up your will power.

Overweight is a major health problem to millions of people around the world. If you are obese and do not shed off that excess weight soon, your extrakilos can endanger your health and indirectly cut your span of life. You become prone to diabetes, high blood pressure, ailments of heart and lungs, chronic nephritis, and so on.

Develop a reward system. Successful dieters have discovered that having something to look forward to at the end of each milestone helped to mentally and emotionally shorten the cycles of long-term success.

whenyou are setting your target weight, try to be realistic and not dream of a petite figure, if you have never been even once before you gain weight. The final success is the acceptance that there is bound to be failure along the way to reaching your goal. In spite of this temporary, gird yourself and carry on with your objective of reaching your goal. Remember, only you canget yourself off the cough to exercise, cook that healthy dish, and move the body!!

According to a survey done by John Hopkins University, 67% of the people diet to be healthier, 21% to look better, 6% for a better love life, 3% for a better job, while another 3% do it just to be safe and healthy.

Objectives

2008-12-26T05:00:00.000-08:00

Are you fat or plump? Or just obese? Probably you tried various diets and exercises to lose weight, joined health clubs, aerobic classes, slimming centres, etc., but have never been able to get the weight off permanently. You find that the lost kilos have crept back almost as quickly as you shed them, comfortably settling down once again on the hips, arms and thights. Don't despair. Reading this blog and putting it into practice will work wonders for you, knocking off all that excessive weight quickly, safely and permanently.

It really does not matter what you did yesterday or the years ago. It does not matter how old you are or how many kilos you want to lose. To achieve your target, it is important for you to set a mini goals. Losing twenty kilos is extremely formidable, and yet making yourself five kilos lighter is not only attainable, but a goal you can live with for the present.

This blog will help you to find the key to success that exist within the framework of your own personality. The tools and imformation will help you to get there, but it is you who will do the work and reap the fabulous rewards to come.

Get started now and experience the joy of losing weight permanently!!

Breakfast diet 3

2008-12-25T07:49:00.000-08:00

a) 1 glass of fresh juice of carrot or orange or lemon(no sugar)

b) An apple or pear(unpeeled)

c) 1 yoghurt toast

Besan chillah

2008-12-25T07:36:00.000-08:00

1/2 cup gram flour (besan)
1/2 cup water
1/2 tsp chilli powder
salt to taste

Mix all together to form dough of pouring consistency. Spread a ladleful on a heated non-stick tawa. Turn when the underside is cooked. Cook the other side also, oilless.

Breakfast diet 2

2008-12-25T07:30:00.000-08:00

a) 1 apple(unpeeled) or a generous helping of papaya or watermelon

b) 1 besan chillah

c) 1 toasted slice of brown bread

Breakfast diet 1

2008-12-25T07:19:00.000-08:00

a) 1 glass of buttermilk(no salt or sugar), papaya or water melon - a generous serving.

OR

1 small bowl of cornflakes or porridge with a little milk and a small slices of apple or pear for sweetness.

b) Sandwishes filled with coriander or mint chutney and slices of tomato or cucumber.

Early dinner is good

2008-12-25T07:16:00.000-08:00

Have an early dinner so that you have an hour or two to take a short walk after dinner.

Drink ice water

2008-12-25T07:15:00.000-08:00

Drink ice water. The body burns up yo 40 calories just by turning up its metabolism in order to warm the water.

Eat more fruits

2008-12-25T07:14:00.001-08:00

Eat an abundance of fruits, like water melon, papaya, apple, pear, orange, pineapple, etc.

Key to successful weight loss

2008-12-25T07:10:00.000-08:00

The key to successful weight loss is making permanent changes in your eating habits. Do not try to revamp your diet all at once. Start with a few adjustmentand gradually build on them until balances nutrition choices become a regular part of your life-style. Gradual changes in diet are more likely to become habits eventually.

Temptations

2008-12-25T07:05:00.000-08:00

Sometimes you give in to temptation and eat what is forbidden for you. You will generally feel disturbed and guilty, and may want to abandon the diet for the day. This is not the right attitude. So what if you treated yourself to a goodie! You can still compensate for the damage by cutting the consumption of some other food item in your diet. It does take sometime to change old habits.