Eating Right- What exactly to EAT???

This post is a continuation of my previous, and this is my second post of my blog. I'll get down to the specifics and tell you exactly when to eat, what to eat, and how much to eat. It is very important to note all these things especially if you want to lose weight/ be fit / be healthy! Do note that these food taste just as great as all you junk food and stuff, so before you leave my blog continue reading! You'll be surprised at how beneficial some food can be, and how tasty certain food you have NEVER even tried in your life will taste great!

Edamame (Japanese Green Soya Beans)

So how much food to eat??? 
Well technically for adults (above 21), an average calorie of 2000 per day is needed. For females, this may differ, maybe about 1500 calories/ day. On days when women have their period, they should eat more to replace the lost in nutrition during menstruation period. On the other hand, it also depends on your activity level, the more active you are, the more food you need, the less active you are the less you should eat to maintain your weight.

In simple math, if we eat more calories than we need, we will gradually gain weight, and if we eat less calories than we need, we will lose weight. Simple math, even a 1st grader would know this!

Of course, you must be thinking i am insane because we dont usually calculate our calorie intake, we SIMPLY EAT! Yes, we just eat mindlessly. Of course i am not asking you bring a calculator with you everywhere you go and eat, and calculate how many slices of cucumber brings about how many calories, how many calories are there in a tomatoes...etc etc. OF COURSE NOT! But listen, i will soon tell you the secret as to how much food you should eat!

Since young, we were taught and trained to eat 3 meals a day, yes 3 mega huge meals a day(well thats what an asian like me are traditionally brought up like). So as a kid born into an asian family, rice is my main staple food, and i usually eat 3 huge meals a day. It is usually rice accompanied by vegetable, meat(chicken, fish, beef), soup. However, i soon realised that is not very good for me. YES, all of you who are eating like me, PLEASE STOP!!!! You will now know why asian's way of eating is relatively bad compared to the westerners.

I recommened that all of us should be eating 5 meals a day! But wait a moment! It's 5 SMALL meals a day. For atheletes, bodybuilders or anyone who is very active in the day, 6 small meals a day should do. What is considered small may be big for everyone. So a standard way to measure this is to know that once you feel slightly full, stop eating! Do not eat to the point where you are so full, that you feel bloated, you feel like vomiting, or you feel like you cant breathe, or when you start burping uncontrollably etc etc. I think you know what i mean , this happens a lot when you go out with your friend to have a feast/ or buffet and you stuff all the food and gorge it down in seconds! Madness, its crazy how we can eat like a monsters! THAT IS BAD! That is my eating habit last time, but ever since, i have changed.

According to a medical expert, a standard small meal is measured with a plate with 3-inch radius, and when you feel up the plate with food, it should not be over 2 inch high. I know this must sound like 'WHAT' in your mind, but never mind. Forget about this if this is too troublesome. Just remember, have 5 small meals a day instead of the conventional 3 big meals/day, and know when you feel slightly full, STOP EATING!


When to eat???
So you must be thinking. 5 small meals a day. 24 hours a day. How do i do that?
It's simple. Eat every 2-3 hours a day. Trust me, after eating a small meal, you will definitely get hungry after 2-3 hours. If you hire a personal trainer in a gym, this is what they will tell you . Definitely! Because i have been told before, and ever since, i have changed my eating habit. In fact, many people who goes to the gym and want to look good physically are doing the same. The reason behind this is beacuse when you eat more frequently, it will help to increase your metabolism rate as each time you eat, you will signal your body to use energy for fuel. Therefore in viewpoint, these are timings of the day you should be eating your 5 small emals.

Meal no 1: 0800
Meal no 2: 1100
Meal no 3: 1400
Meal no 4: 1700
Meal no 5: 1900

For people having 6 small meals, you can squeeze another small meal into the schedule by eating every 2-2.5 hours.

How is eating small meals throughout the day beneficial for me?

Well, eating small emals throughout the day will ensure that you will not be overeating/undereating. Regardless of your size, whether you are obese, as skinny as a stick,or whether you are a muscular bodybuilder, eating small meals ensure that your metabolism in at bay, and that any excess fat can be eliminated easily. For those who are overweight and looking into losing weight, eating small meals will ensure that your metabolism is increased and it will be easier for the body to burn fat. Afterall, the main reason behind fat people being fat is because many of them are overeating, right?

What to eat?
Now the big question comes. What to eat? Sorry. Wait.Lets talk about what NOT TO EAT! There are plenty!

Not to be eaten(regularly) : Oily food, fried food, rice, noodle, desserts, cakes, pastries, puffs, junks, chips, fast food, food high in fat., etc etc

JUNKSSS!!!

The list goes on, i bet you dont need me to feed you with all the list. I know you know what i mean. These food have been repeatedly told by school, media, parents, that they are bad for you but many people seem to care less. For an asian reading this, you may be like 'WHaatatt...? I cant eat rice and noodle? Are you kidding me?'  YES, the reason being, many of us are eating food that already have carbohydrate content. Even the vegetable, beans, meat you eat have some small content of carbohydrate in them , so technically you DONT need additional carbohydrate food in your meal like rice and noodle, as they will only put more weight on your body. If you notice westerners in general, they dont eat rice and noodle in their home countries, and that is the reason why westerners have very differing bodies compared to asians.

TO BE CONSUMED (regularly) : Beans, vegetable, fruits(berries are great), meat sources of protein, fruit juices, sweet potatoes(replacement of rice/potatoes/noodles), plenty of water (2 litres throughout the day), tuna/sardine, milk, nuts etc

There are many other great healthy food out there in the market, just be intelligent and be critical when choosing them; look at their food content label!

I will show you a recommened list of meals you can have during the day! These food are not only healthy and good for you, but they are tasty as well! Who says healthy food have to taste bad?

Meal no 1:
A glass of milk + a glass of orange juice with                                     

option 1: 3 slices of tuna sandwhich
option 2: 2 slices of sweet potatoes with 2 boiled eggs
option 3: a bowl of oats with berries

Meal no 2:

Grilled Salmon with vegetables

option 1: 300g grilled salmon with some carrots, brocolli , green peas             
option 2: a can of tuna whites with cottage cheese, spinach, cauliflower
option 3: a can of sardine with mixed vegetables, cucumber, diced tomatoes

Meal no 3: 

option 1: 4 boiled egg whites with mixed nuts, asparagus, green peas
option 2: 250g lean boiled chicken breast meat with cabbage, diced pineapples, almonds
option 3: 250g grilled fish with herbs, cauliflower, spinach, cashew nuts

Meal no 4:

option 1: 250g grilled beef with brocolli, spinach, cottage cheese
option 2: a can of salmon with edamame soya beans, spinach, brocolli
option 3: 4 egg whites with diced tomatoes, cottage cheese, cauliflower

Meal no 5:
A glass of milk with

option 1: apple sticks with a glass of fruit punch
option 2: fruit salad made from apples, orange, pear, watermelon
option 3: vegetable salad made from cabagge, cashew nuts, mini tomatoes, carrots, berries

Fruit Salad

Sorry if i repeat some of the item like brocollli, as i feel it is still the best vegetable among others. If you notice for the meals i listed, there is usually a source of protein food, coupled with vegetables (sources of fibre), and nuts and berries etc. You dont have to comply to every single detail here, so long you know you need to have protein, fibre, calcium, iron, magnesium, carbohydrate, and the usual important minerals and vitamins. I am sure you know what i mean.

NOTE: Of course, stop smoking, and drinking! You know it is bad! Please stop! No point eating all these healthy food if you are still trying to destroy your own body! 

I know this is a REALLY long post. Anyway, feel free to comment. i will really appreciate it! Thanks for reading! Check out the eBooks which i find really useful in changing my eating lifestyle into one that is healthy and will benefit YOU in all ways! Trust me! A healthy being starts from what you eat!


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Eating Right- When you make the right decisions for your body

Have you ever stood in front of the mirror and noticed there is something a little bit out of shape in yourself compared to your friends, or those fitness models/celebrities you see on TV? Have you ever tried losing weight(well if you are overweight in the first place) and failed to achieve your goals? Have you ever even tried to get yourself to eat healthily? Have you even attempted to cut down calorie intake in your meal instead of simply gorging down food your throat without realising their pros and cons?

With the advancement in food technology as well as the domination of fast-food chain outlets around the world, it is not surprising to see more and more people are living the life of a 'couch potato'. More and more people are getting overweight, and according to the World Health Organisation, towards the transition from a 20th century to the 21st century, there is a sharp increase in the number of deaths brought about by our mindless eating habits and inactive lifestyle. Before i continue, i know you must be bored at the countless times such reminders and alarming figures have been emphasized, but precisely because more people are taking for granted at such reminders, there is an increasing need for me to reiterate the importance of living a healthy lifestyle.

About me:
I am a male in my late teens now; i remembered i hardly exercised in school, i was always eating, studying, mugging school notes, sleeeping, eating, .....and the cycle repeats. Well in summary, i was living the life of a complete nerd/geek. So you could tell for yourself, by the time i was 18 when i competed high school, i was overweight. Well not exactly very fat, but slightly overweight(Weighing at 70KG, and standing at only 5ft4) I had a bulging tummy(for a teen, that is uncommon), my cheeks were so bubbly you could make a bun out of it, and fats seems to be surrounding my entire body. I lacked confidence, i hated going out, and it was a moment of EPIPHEMY!!!!! It seemed like there was a ticking clock bomb in my body, about to explode any time sooner if i were to put another packet of chips into my mouth.

Out of desperation, i searched online for the help that could not only safe my life, but also boost my self-esteem and confidence. Of course all of us have been reminded millions of times in schools of how we as an individual should lead a healthy lifestyle, eat healthily, blah blah blah and the same story goes on....BUT it never occurred to us young teenagers how important it is to do so until you are plagued with a predicament. Well it is sad to know that some of your overweight friends may still be overweight, and may continue to be overweight probably till they die because they did not have that 'moment of epiphemy' to wake them out of their own realization to do something about their body. So whoever you are who is reading this, please be smart and share this to your family mebers, of the importance of living a healthy lifestyle.

I have had relatives who passed out due to his extremely overweight body, i have seen people dying of heart disease due to obesity etc. These past incidents are the ones that helped me gain strength to change for the better lifestyle.

When it comes to living a healthy lifestyle, there is 2 folds to this. Exercises and Diet! YES, i know you have been told a gazillion times, but bare with me. Out of the 2 (diet and exercise), i personally strongly believe diet is more important. Maintaining a healthy balanced diet is far more important than exercising regularly, although both are important. One rhetorical question begs to be asked here. Can you exercise more than 3 times a day? well technically you can, but is it even logically and plausibly feasible, assuming we live in a fast-paced society? 99% of us here are either schooling/ working, the time to even exercise is very little, forget about getting a gym membership, forget about trying to getting your own personal trainers. Sometimes, we get so busy and worked up that we dont even have time for our family. On the other side, let me ask you a question, do you think that at least 50% of the people eat 4-5 times a day? The answer is pretty obvious. We have breakfast in the morning, bruch..?, lunch, afternoon tea, dinner, supper etc etc etc. You can imagine how many times more we eat compared to the possibility of time given to us to even exercise. Thus, this explains my reason why diet is far more important to control compared to the frequency to exercise.

From sep 2011- feb 2012, i have lost a total of 12KG. I went online to get some eBooks on how to  lose weight and get fit. Amazingly, the instructions they told me were specific and precise. Do not think this is one of those usual health books you have bought on the market; you'll be surprised NOT at how some food that you have been eating are bad for you, but you'll find it more surprising that there are some food that taste well and are really good to keep you full and healthy. Some people say 'healthy food taste bad', but it is really wrong, because their definition of 'healthy food' is confined to just the mediocre health food like vegetables, tomatoes, beans, fruits. etc... You may be surprised at the nutrition level of food like sweet potatoes(replacement fro rice in Asia) and avocado. Healthy food does not necessarily mean untasty food, and junk food does not always be tasty and delicious. Sometimes, it is how you choose the food and how you prepare it that decides its nutrition and health benefits.

I have been  following program for half a year that guides me to eat well, exercise well, and maintain a healthy mind as well. Ever since, i have learnt to select the right food for me, exercise regularly and most importantly not to take life so seriously. Sometimes, it doesnt matter at all if you have a million dollars in your bank, have tons of mercedes benz, and own hundreds of properties, if you are living a bad unhealthy lifestyle and not in the proper shape you ought to be, trust me, sooner of later your health will come 'haunting you to your graveyard' and it may be too late to say 'i want to make a change to myself'. Remember this, eating right should not start when you are sick/have an illness, or when you are old; the habit of eating right and maintainig an active lifestyle should start NOW! It should be an everyday process. Having said that, it does not mean you should put yourself in a pitiful situation such that you cant enjoy the luxury of what the world has to offer( McDonalds, Junk food, Chips, Cola, chocolates, Cakes etc). You can still have them, baring in mind that these are rewards you give yourself for having maintaining that healthy diet.You can have these food once in a while but know your own boundaries.

Losing Weight:
I think your qustion should have been answered by now. Eating right and maintaining an active lifestyle WILL help you lose weight. Forget about the negative comments that people say, as long as you follow the program of the eBook that guides you to eat well and live well, you SHOULD be losing weight. There is NO such thing as 'he/she is fat due to her genes'. NO ONE is born to be fat, but EVERYONE is given a choice to be one. It is up to you to make the right decisions, from the small decisions like whether or not to eat that piece of tentalising piece of chocolate cake, to the big decisions that you are going to make that will transform your life to what it will be in the future. The future of your life lies in your hand, if you want to continue being fat and unhealthy, no one is going to reprimand and force you to change, but you'll have to face the regret and consequences yoruself. Personally, i dont believe in slimming centres to help 'lose weight'. Why spend hundreds of dollars a month just on something that give doubts. Why not spend that additional hundreds of dollars on healthy food, and treat yoruself to a spa/ relaxing massage once in a while. It will soothe the mind, body and soul.

Someone ever said to me ' You are what you are from what you eat and think' With that, i shall end my post, and hopefully people reading my post can opt for a healthier lifestyle.Dont waste your money on gym memberships, and personal trainers, reading these eBooks will be sufficient to equip with all the knowledge. Trust me!

Check these websites for the eBooks i used to teach me how to live a healthier lifestyle. If i can, so can you!

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