boiled egg
1 slice toast
1 banana/small cup mandarin oranges
Dinner:
2 fish fillets
(I use Tavern Battered Cod, or I grill Cod
with some lemon,pepper and honey)
1 cup cauliflower
1 cup beets
½ cup ice cream
Strategy: On the second and third days, I get really hungry between meals, so I have a banana or apple as a snack.
Free from statins - discuss with your doctor.
Note: If you are on prescription medication, Do Not stop taking your medication without talking to your doctor. Vitamin B3 lowered my LDL cholesterol - and freed me from statins (prescription medication for cholesterol). I started taking two tablets of B-complex vitamins daily, about six months ago. At that time I was on prescription medication for high cholesterol.
Now (2012), my lipids were tested again, and my LDL has become lowered enough so that it is almost within normal range, and low enough so that I don’t require prescription medication any more. I have also been able to elevate my ‘good’ cholesterol (HDL) by taking daily Flax Seed Oil (1 tablespoon daily). Of course a balanced diet which includes fiber, and regular exercise also help. Fiber also lowers LDL. I challenge everyone with high cholesterol to discuss this possibility with your doctor.
Socializing Wellness
What if we could improve our health by using our social networks?
We are hyper-connected now in the Social Century, sharing on Twitter, Facebook, BBM, Tumblr, Whatsapp and more. Our connectedness opens new avenues of influence and multiple contact points for behavioral change. What if we could use our online circles to improve optimism and wellness in ourselves and others?
The highly influential ” Harvard Men’s Health Watch” magazine, published by Harvard Medical School, asserts that optimism is a powerful positive driver for physical health. In an article entitled “Why optimists enjoy better health” (May 2008), the author details numerous studies which have proven that men who have a more positive outlook tend to enjoy better health.
Dr Suzanne Segerstrom, a leading U.S. expert on optimism, is a professor of psychology at the University of Kentucky. She did extensive research on the effects of emotional health on our physiological health. Her findings confirm the value of optimism.
A large part of our lives is still lived off the social network grid, and this is how it should be. But our online attachments strengthen us and help us reach out wider, to spread the wellness, regardless of our age. How we could optimize our use of these tools at our disposal, to improve our health, is a topic for further research, and would bring tremendous value to us all.
Calories and Protein – A ‘Yes But’ story
Protein is Best
It is true that calorie intake is the only factor in weight loss. The simple science is: One pound equals 3500 calories, so I need to have a calorie deficit of 500 calories a day, for 7 days, to lose one pound in one week. In the fight between Woman and Science, the laws of Nature win every time.
But here is the thing: In order to cut or burn 500 calories per day, I have to eat so much less that it is hard not to feel really hungry… and here is where protein comes to the rescue.
In my personal experience now over the last four weeks, if I have protein at every meal and just less starch (like bread) I feel less hungry, while still consuming fewer calories, as planned. This is how I am able to lose one pound a week. For me, it is the only way I can lose weight and keep it off. As mentioned before, Glycemic index of food also plays a role, since this has an influence on my blood sugar, which also has an influence on my brain chemistry and my ability to survive on fewer calories per day.
Foods that cause a spike in blood sugar, leave you feeling hungry sooner. This is why I focus on protein (note: I don’t cut all carbs, I just increase protein). Next time I will post a list of some protein ideas that work for me so far.
December ‘Fun’-raising!
On request from my wonderful Team Lead at work, I scraped together my courage and did a short piano performance at our Christmas party at the Very Cool ‘Flying Dog’ in Waterloo. I used it as a fund-raising event, and received some great donations for a local non-profit. In the end it was great fun to share some of my favourite music with my dear colleagues, while also doing some good. Use your talent, your spark, to do something good, and the reward is just great.
2011 in Review
This year, I re-discovered the value of three things:
1. Vitamin B3 (Niacinamide)
2. Fibre (Psillium fibre and oats are great)
3. GI (Glycemic Index) : Focusing on Low-GI foods helps in weight control, because it keeps blood sugar stable.
2012 will see me keeping these three things in mind, as I strive for Balance. More about that later. Happy, Healthy New Year to all.
Welcome 2012, more about GI
So Glycemic Index is not a ‘holy grail’, but I’m going to try a low-GI approach this year. This article from WebMD on GI puts things into perspective. Bottom line is still: Balanced eating, exercise, fibre. Weigh-in at the gym is tomorrow…… January 3. That will be the baseline. Again, ‘Optimisim is something you do’, so come on the journey with me, I will chronicle my progress here.
Weigh-in Shock: Baseline 193 Pds
I weighed in at the gym, and it seems I have gained back all the pounds I lost in the first six months of 2011. I am 5foot 4 inches and 193 pounds today, which means I need to set a target to lose at least 10% of my body weight to be healthy. Well, I will stick to the plan for this year, building good habits, like taking the stairs at work and stretching every day. One reason for the weight gain from last year, is my knee injury due to overdoing it in the gym…. Hence the plan for Balance.
More Protein Ideas
Breakfast:
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