I wanted to start this section this for a longgggg time but the push came from Marion's profile update "I need to lose weight" and so on Facebook and my blog

, I shall unravel the do's and don'ts of weight lost and healthy living (: You are tagged in this because you might have shown interest in this topic in the past, or you are a pro in this area and can share your experience and advice (that will also be added onto my blog). Whatever category you are in, leave comments on what you want to know. And OF COURSE! Share this information with others.

(All information obtained from my study of sports science and psychology, from my 2 coaches, and from research and personal experience.)

When it comes to dieting, everyone wants to be a loser. But only 10 percent of people who manage to drop pounds also manage never to see them again. But how do you keep those numbers down? The successful losers didn't turn to wacky eating plans or fad diets. In fact many people successfully lose weight, but adopt changes that hurt their body internally. Instead, what really works is common sense- modification of diet and increased physical activity to change caloric balance.
The following posts will be dedicated to showing you how to do just that.

Lets start talking first about food portions.

So! If you can count 3,2,1, then you are more or less ready to go.
3 part Carbs, 2 part protein, 1 part fat.
This is the healthy ratio that you should keep for your meals.

However make sure you select carbs that have a low GI and high fiber. Carbs with low Glycemic Index rating and high fiber content would give you a greater sense of fullness meaning you will not feel hungry so often (as much as possible, ensure that you have at least 34grams of fiber daily). Such carb options include Quinoa, beans, bown rice. Remember, as much as possible, stay away from white rice, white bread etc. White flour=bleached flour=unnatural=not good. So stick with the natural wheat and wholemeal stuff.

Lets just skip right on to fats. Yes fats are ABSOLUTELY NECESSARY! But there are healthy fats, and there are unhealthy fats. A GREAT example of healthy fats are nuts.
I honestly think this is fascinating. Eat nuts 5 times or more a week and you reduce your chance of getting a heart disease by about 60%. It is also found that people who eat nuts tend to become thinner. On top of that, if you eat nuts 5 times a week, add 2.5 years to your life! AMAZING ain't it? But what then are the best nuts to eat. Research says that almonds are. Almonds are high in protein and heart friendly (: Try getting those natural ones. If you must, roast them. They taste good that way. Make sure your almonds have a low salt content though (:

So that's it for this 1st post. More on weight lost, nutrition and healthy living coming right up! Stay tuned!

Tell me its a miracle. I got caught in a storm while biking to school. my laptop got wet, my books soaked, my money crumpling apart now but my temple recommend does not have a drop of water on it at all.
AMAZING

3,2,1

Combined shanghai-beijing district youth conference 2010!

Finally the tests are over. WHOOHOOO! all the AP tests. whee.
So finally back to blogging. Nutrition. Food intake. We talked about what to eat now we will talk about how much to eat.
If you can countdown 3,2,1 then you are more or less ready to go.

3 part carbs, 2 part protein, 1 part fat. This should be your intake of food in that proportion. Of course ensure that you have an almost equal proportion of veg. and fruits as you have carbohydrates. Lets talk abit about why these proportions.

Well physiologically speaking, your body can do without carbs. All it really needs for energy are protein and fats. Yet, it is advised that we eat more carbs. WHy? Carbs are easy to digest. And in our fast paced life, we need food that we can process fast, food that can give us energy fast. Thats why we load up on carbs. Its not the healthiest food (in fact, the nutrition per gram value that carbs give is the lowest of almost all food) but we are asked all the same to ensure we have a high portion of carbs. But since we need carbs, what kind of carbs should we consume. I'm rather sure our diet revolves around white rice, white bread etc. The thing is that white rice is white and white flour is white because it has been polished, bleached and processed. In other words, most nutrients are removed. Healthier option of carbs include Quinoa, brown rice, wholemeal bread etc.

and so how often should we eat? It is good to eat 6 times a day. 3 main meals: Breakfast, lunch and dinner. 3 snacks in between each meal. Try to eat something every 2 hours. Your body needs food. If it doesn't get the energy it needs, it will go into starvation mode. Starvation mode means that the next time you eat, the food will be converted into fats in preparation for another starvation run. This is why breakfast is the most important meal. Not because its in the morning -.- its because your body has gone (hopefully) 9hrs without food. say you skip breakfast and eat lunch only at 12, your body would have gone about 14hrs without food. that=MEGA starvation=MEGA fats as your body moves into starvation mode.

When should you stop eating then? Some people say that after 8pm they won't eat anything else. Is it good or bad? Starvation mode right? Well in all honesty it depends on your activity level. Not just physical activity, but mental activity too. Bottom line, if you eat more, make sure you work as much (: I eat after 8pm. yes yes that buttered popcorn (which on its own without butter is actually healthy heh) and Lord of the Rings movie xD but i make sure I work it all off and only do that once in a blueeeee moon.

I know i just scratched the surface briefly. But these are the 3 things i touched on in this post:
1) Get your proportions right.
2) The more processed it is, the less nutrients there are
3) Eat regularly.
4) Eat what you burn, burn what you eat!
I will revisit these topics in more detail soon.

eh you.

i've posted

(:

i kid.

it's coming

so this week has been a rather power packed one. this month actually was awesome. Where should I start.
Last weekend there was Youth Conference! Combined Beijing Shanghai District Conference was rather awesome. Met some cool people.
Like Marissa Cox. Her dad is the Branch President of the Beijing Branch and he used to live in Singapore because his dad used to be a mission president in the 1970s. Then theres Jonathan a Venezuelan dude who bunked with me. Spoke very little english. Off to serve his mission in less than a month. Awesome testimony.
Then found that SIngapore person living in Shanghai. lol. Kimberly. small world no?

THen there was the Acoustic at Andes gig on tuesday. great experience, great turnout. sang the songs i wanted to~made the jokes i wanted to. album would be burned soon i think. i guess. i hope.

To round of the awesomeness, took part in the All China Gaelic and Rugby Championship on saturday. I was the youngest player. lol. got into the semi-finals tho so that was good. In one game this dude was super mad at me coz he claimed i tackled him to rough. but pleaseee. he was like 2 heads taller than me can...but good run. had a great run with my team.

well...parents are going a little cranky. i'll update more tomorrow!

(:
to my good-ol'-buddy-as-good-as-a-sister of a friend

it was nice calling you today
even for that few minutez
yes it was very much the random
and yes i got cut off (gotta top up card again)

have a greaaaaat week back at school
(:

Some random cool stuff~(Part 2)

This is the equivalent of Kandace's temporary post. Minus the cool picture. and Minus the intellectual banter. haha

Something cool learned today in church again. It wasn't the nails that kept Christ on the cross. It was His pure love for us. In Heaven, God asked for someone to be our Savior. Christ got chosen. He was to suffer for our sins and did so in the garden of Gethsemane. But in the end, He also suffered for all our ailments, illnesses, sadness, heartaches, pains...EVEN THOUGH that wasn't part of the contract that he agreed to in Heaven. He decided to suffer it for us. So that instead of just redeeming us. He can now put His arms around us. And say to us. Be of good cheer. I have suffered even as thee. Be of good cheer. It soon shall pass.

Doctrine and Covenants 122:8 "The Son of Man hath descended below them all. Art thou greater than he?"

I used to be confused over this scripture. If He is below all, how can He be greater than us. Received this thought halfway through class today. Because He descended below all things, because He experienced everything. He knows how to help us rise above out daily difficulties. There is now no human problem beyond his capability to solve.

In army terms, Christ went beyond his call of duty. He is a true example of servant leadership.
This is just a thought for this Easter Season. (:

coming up~
Ancient China and the Gospel
Significance of the Passover: Its symbols. The meanings. All from an ex-Jew turned LDS.
Significance of the plagues: Why were frogs sent. Was it random...
Fitness nutrition post