Everytime i hear people who keep complaining about their difficulties to gain weight, i always ask them this question: what do you eat exactly??? Most of them simply say: a lot...
Then i ask: how much is a lot?
They reply: Oh, economy rice with extra rice.
Ok.. now that may seem like a lot, then how many a times do they eat such a meal?
Only during lunch :(
NOW DO YOU SEE??? To gain weight is not just spamming on one meal and then blaming it on your raging metabolism for your inability to gain weight. To gain weight one must up his or her calories, if you are an athelete you have to eat much more.. Can't swallow your food? Feeling bloated constantly after a full meal? Here's the solution--> EAT MULTIPLE MEALS
6 meals a day spread across one day is essential to gain weight, can you imagine eating 3000calories a day in 3 meals?? That would be a 1000 calories in a meal, and for your information that is a lot of food. Aim to eat every 2 to 3 hours, starting from breakfast, followed by a snack, lunch, another snack, dinner and supper. IF you find that you have trouble finding time to eat, get a meal replacement. Weight gainers cost a great deal of money, so just concoct one yourself. An example of a weight gain recipe: 1) 1 cup whole milk
2) 1/2 cup dry oats
3) 1 banana
4) 2 Tbsp peanut butter
5) 1 or 2 scoops vanilla ice cream
Blend, enjoy and GET BIG :D Nutritional facts: 765 calories
Thursday, January 11, 2007
Tuesday, January 9, 2007
GET BIG!!!
Ok, we have heard a million times on people trying to lose weight, we have seen posters everywhere around singapore on companies advertising their services to promote weight loss. Sure the "How to lose 20kg in 4 months" may be common, but have we ever seen an article which says "How to gain 20kg in 4 months"?
You may find this strange but many people around us are actually trying desperately to gain weight, but always fail to do so. Under this section team NoNo will guide you how to gain weight healthily. Of course, what you want is HEALTHY weight, that would be good quality muscle weight and not that layer of flabbelos around the waist. REMEMBER THIS, muscle is more metabolically active than fat, we need energy just for muscle to exist, it is living tissue and requires energy all the time compared to adipose tissues which just sits there and sucks in more fat. Having more muscle can aid in weight loss, and i guarantee that one would feel better after gaining that substantial amount of muscle..
You may find this strange but many people around us are actually trying desperately to gain weight, but always fail to do so. Under this section team NoNo will guide you how to gain weight healthily. Of course, what you want is HEALTHY weight, that would be good quality muscle weight and not that layer of flabbelos around the waist. REMEMBER THIS, muscle is more metabolically active than fat, we need energy just for muscle to exist, it is living tissue and requires energy all the time compared to adipose tissues which just sits there and sucks in more fat. Having more muscle can aid in weight loss, and i guarantee that one would feel better after gaining that substantial amount of muscle..
Thursday, January 4, 2007
The 3 Herbal Options (taken from http://www.deliciouslivingmag.com)
Green tea (Camellia sinensis)
The antioxidant compounds (polyphenols) in green tea protects us against cancer & heart disease, they also aids weight loss efforts. Although black, oolong, and green teas all come from the same evergreen shrub, green tea contains far more polyphenols because the leaves are not fermented before being steamed or dried.
How it works: A cornerstone of successful weight loss is to increase energy expenditure. Green tea contains a unique polyphenol called epigallocatechin gallate (EGCG) that increases calories burned by stimulating production of the hormone noradrenaline. In a recent study reported in the American Journal of Clinical Nutrition, Japanese researchers found that overweight men given oolong tea fortified with green tea extract containing 690 mg of catechins lost approximately two times more weight than those drinking plain oolong tea with only 22 mg of catechins (2005, vol. 81, no. 1). Unlike stimulant diet drugs, green tea doesn't increase heart rate or trigger dangerous heart rhythm disturbances. However, green tea does contain caffeine (about half the amount of coffee) and can cause nervousness, insomnia, irritability, and headaches in people who are sensitive to caffeine.
How to take it: Green tea is widely available as a tea, liquid extract, and in capsules. An average dose is four cups of tea daily. For standardized extracts, follow the manufacturer's dosage recommendations.
Garcinia cambogia (Garcinia cambogia)
What it is: Also known as Malabar tamarind, Garcinia cambogia is a small purple fruit native to Southeast Asia with a sweet-sour flavor. Concentrated extracts of the fruit are available as hydroxycitric acid (HCA). Research studies show that HCA inhibits enzymes that convert carbohydrates into fat and puts the brakes on appetite.
How it works: In a 2004 joint study by Georgetown University Medical Center in Washington, D.C., and Andhra University in India, researchers found that a highly soluble, standardized form of HCA reduced nearly three times as much body weight as diet and exercise alone. Participants taking HCA also showed increased excretion of fat metabolites (an indication of fat "burning") and higher serotonin levels, which help to regulate appetite (Nutrition Research, 2004, vol. 24, no. 1).Clinical studies haven't unequivocally proven HCA's effectiveness, but proponents of the supplement note that taking too little HCA or eating a high-fiber diet (which interferes with HCA's absorption) can impede results. Because it has been used for a long time as a traditional food and flavoring in Southeast Asia, Garcinia cambogia is considered safe.
How to take it: A typical dose of HCA is 250–1,500 mg three times daily. Best results are obtained when taken 30 to 60 minutes before meals. Products are often labeled Garcinia cambogia and are standardized for HCA content.
Glucomannan (Amorphophallus konjac)
What it is: A soluble fiber, glucomannan is derived from the root of the konjac plant (also called elephant yam), which is native to Asia. Researchers have found that glucomannan promotes weight loss and improves intestinal health and blood sugar control.
How it works: Because glucomannan can absorb up to 200 times its weight in water, it provides feelings of fullness that make sticking to a diet easier. Studies on glucomannan show that the fiber supplement reduces fat absorption, promotes blood sugar control, lowers cholesterol and triglyceride levels, and encourages the growth of beneficial intestinal bacteria. In a 1992 Italian study, researchers compared two groups of severely obese patients, both following a low-calorie diet, but one also taking 4 grams daily of glucomannan. They found that the group taking the glucomannan lost more weight and had improved cholesterol and triglyceride levels and better blood sugar control than those on only the diet. The glucomannan group also had an easier time adhering to the diet (Minerva Medica, 1992, vol. 83, no. 3).
How to take it: A typical dose of glucomannan is 1 gram consumed with 8 ounces of water approximately one hour before a meal, three times a day.
The antioxidant compounds (polyphenols) in green tea protects us against cancer & heart disease, they also aids weight loss efforts. Although black, oolong, and green teas all come from the same evergreen shrub, green tea contains far more polyphenols because the leaves are not fermented before being steamed or dried.
How it works: A cornerstone of successful weight loss is to increase energy expenditure. Green tea contains a unique polyphenol called epigallocatechin gallate (EGCG) that increases calories burned by stimulating production of the hormone noradrenaline. In a recent study reported in the American Journal of Clinical Nutrition, Japanese researchers found that overweight men given oolong tea fortified with green tea extract containing 690 mg of catechins lost approximately two times more weight than those drinking plain oolong tea with only 22 mg of catechins (2005, vol. 81, no. 1). Unlike stimulant diet drugs, green tea doesn't increase heart rate or trigger dangerous heart rhythm disturbances. However, green tea does contain caffeine (about half the amount of coffee) and can cause nervousness, insomnia, irritability, and headaches in people who are sensitive to caffeine.
How to take it: Green tea is widely available as a tea, liquid extract, and in capsules. An average dose is four cups of tea daily. For standardized extracts, follow the manufacturer's dosage recommendations.
Garcinia cambogia (Garcinia cambogia)
What it is: Also known as Malabar tamarind, Garcinia cambogia is a small purple fruit native to Southeast Asia with a sweet-sour flavor. Concentrated extracts of the fruit are available as hydroxycitric acid (HCA). Research studies show that HCA inhibits enzymes that convert carbohydrates into fat and puts the brakes on appetite.
How it works: In a 2004 joint study by Georgetown University Medical Center in Washington, D.C., and Andhra University in India, researchers found that a highly soluble, standardized form of HCA reduced nearly three times as much body weight as diet and exercise alone. Participants taking HCA also showed increased excretion of fat metabolites (an indication of fat "burning") and higher serotonin levels, which help to regulate appetite (Nutrition Research, 2004, vol. 24, no. 1).Clinical studies haven't unequivocally proven HCA's effectiveness, but proponents of the supplement note that taking too little HCA or eating a high-fiber diet (which interferes with HCA's absorption) can impede results. Because it has been used for a long time as a traditional food and flavoring in Southeast Asia, Garcinia cambogia is considered safe.
How to take it: A typical dose of HCA is 250–1,500 mg three times daily. Best results are obtained when taken 30 to 60 minutes before meals. Products are often labeled Garcinia cambogia and are standardized for HCA content.
Glucomannan (Amorphophallus konjac)
What it is: A soluble fiber, glucomannan is derived from the root of the konjac plant (also called elephant yam), which is native to Asia. Researchers have found that glucomannan promotes weight loss and improves intestinal health and blood sugar control.
How it works: Because glucomannan can absorb up to 200 times its weight in water, it provides feelings of fullness that make sticking to a diet easier. Studies on glucomannan show that the fiber supplement reduces fat absorption, promotes blood sugar control, lowers cholesterol and triglyceride levels, and encourages the growth of beneficial intestinal bacteria. In a 1992 Italian study, researchers compared two groups of severely obese patients, both following a low-calorie diet, but one also taking 4 grams daily of glucomannan. They found that the group taking the glucomannan lost more weight and had improved cholesterol and triglyceride levels and better blood sugar control than those on only the diet. The glucomannan group also had an easier time adhering to the diet (Minerva Medica, 1992, vol. 83, no. 3).
How to take it: A typical dose of glucomannan is 1 gram consumed with 8 ounces of water approximately one hour before a meal, three times a day.
Tuesday, December 26, 2006
Burning more Calories (by Reader's Digest)
10 ways to boost your Metabolism and Kick-start your Weight Loss.
One frustrating thing about trying to lose weight is the snail's pace at which the pounds seem to drop. Then there's the harsh reality that the more weight you lose, the harder your body fights to hold on to the calories it gets and the fewer calories it burns. That's usually about the time you hit the infamous weight-loss plateau--and start losing steam. But what if you could turbo-charge your weight-loss efforts without a lot of sacrifice?
That's where this chapter comes in. We've come up with easy ways to boost your metabolism, or the rate at which you burn calories. We've also thrown in ideas for cranking up the calorie burn of your workout -- without making it longer. Taken together, these tips should be more than enough to shift your weight loss out of neutral and move it full speed ahead again.
Still, it's important that you maintain a realistic expectation of what's considered "healthy" weight loss. About a pound or two a week is ideal; much more than that is unlikely to last long-term.
1. Sip green tea three times a day. A study from the University of Geneva in Switzerland found that in addition to caffeine, green tea contains catechin polyphenols, plant chemicals that may boost metabolism.
2. Use interval training to rev up your workout. Walk for the same amount of time at the same intensity day in and day out and your body gets as bored with your workout as you do. Throw it a curveball with interval training, which involves varying the intensity of your workout throughout your exercise session. Every five minutes into your walk, jog for one minute. Every five minutes into your bike ride, shift into a higher gear and pedal hard for a minute. If you swim, turn on the speed every other lap. You’ll burn more calories in the same amount of time.
3. Fidget. People who drum their fingers or bounce their knees burn at least 500 calories a day! That adds up to losing a pound a week.
4. Keep a small squeeze ball with you and work out your hands frequently during the day. It’s one of the few exercises you can do anytime. You'll build up the muscles in your hands -- and muscle, whether in your hands or legs, burns a lot of calories.
5. Don't starve yourself. Cutting too many calories can backfire in more ways than one. Try to subsist on morsels and your metabolism will slow so much that you'll not only stop losing weight, but you'll be lucky if you can peel yourself off the couch.
6. Put five rubber bands around your wrist every morning. That's how many 16-ounce bottles of water you should drink during the day to rev your metabolism, helping burn more calories. At least, that's what German researchers found when they had 14 participants drink about 17 ounces of water. The volunteers' metabolic rate -- or how quickly they burned calories, jumped a third within 10 minutes of drinking the water and remained high for another 30 or 40 minutes. The researchers estimated that over a year, increasing your water consumption by 1.5 liters a day (about 50 ounces) would burn an extra 17,400 calories, or about five pounds’ worth. Since much of the increased metabolic rate is due to the body's efforts to heat the water, make sure the water you’re drinking is icy.
7. Exercise outside. Maybe it's the fresh air, maybe it's the sunshine, but something about exercising in the open makes you walk or run faster than doing the same exercise in the gym.
8. Turn up the heat with hot peppers. Some studies show that very spicy foods can temporarily increase your metabolism. Gourmet groceries often stock a dozen different kinds of peppers. Buy one a week and practice adding some to various meals. Spice up your scrambled eggs with minced jalapeno, add a little fire to your beef stew with half a diced banana pepper, or pull together a spicy jambalaya (using turkey sausage and lots of veggies).
9. Eat five small meals throughout the day instead of three large meals. You might think you should eat less often if you want to lose weight, but that's just not the case. By eating every few hours, you keep your metabolism fired up and ensure it doesn't slow between meals in order to hang on to calories. A "meal" can be as small as a cup of soup.
10. Sip a couple of cups of coffee throughout the day. Studies find that the caffeine in coffee increases the rate at which your body burns calories. This does not mean, however, that you can order one of those fancy calorie-packed frappuccinos! And skip the java if it makes you toss and turn at night.
One frustrating thing about trying to lose weight is the snail's pace at which the pounds seem to drop. Then there's the harsh reality that the more weight you lose, the harder your body fights to hold on to the calories it gets and the fewer calories it burns. That's usually about the time you hit the infamous weight-loss plateau--and start losing steam. But what if you could turbo-charge your weight-loss efforts without a lot of sacrifice?
That's where this chapter comes in. We've come up with easy ways to boost your metabolism, or the rate at which you burn calories. We've also thrown in ideas for cranking up the calorie burn of your workout -- without making it longer. Taken together, these tips should be more than enough to shift your weight loss out of neutral and move it full speed ahead again.
Still, it's important that you maintain a realistic expectation of what's considered "healthy" weight loss. About a pound or two a week is ideal; much more than that is unlikely to last long-term.
1. Sip green tea three times a day. A study from the University of Geneva in Switzerland found that in addition to caffeine, green tea contains catechin polyphenols, plant chemicals that may boost metabolism.
2. Use interval training to rev up your workout. Walk for the same amount of time at the same intensity day in and day out and your body gets as bored with your workout as you do. Throw it a curveball with interval training, which involves varying the intensity of your workout throughout your exercise session. Every five minutes into your walk, jog for one minute. Every five minutes into your bike ride, shift into a higher gear and pedal hard for a minute. If you swim, turn on the speed every other lap. You’ll burn more calories in the same amount of time.
3. Fidget. People who drum their fingers or bounce their knees burn at least 500 calories a day! That adds up to losing a pound a week.
4. Keep a small squeeze ball with you and work out your hands frequently during the day. It’s one of the few exercises you can do anytime. You'll build up the muscles in your hands -- and muscle, whether in your hands or legs, burns a lot of calories.
5. Don't starve yourself. Cutting too many calories can backfire in more ways than one. Try to subsist on morsels and your metabolism will slow so much that you'll not only stop losing weight, but you'll be lucky if you can peel yourself off the couch.
6. Put five rubber bands around your wrist every morning. That's how many 16-ounce bottles of water you should drink during the day to rev your metabolism, helping burn more calories. At least, that's what German researchers found when they had 14 participants drink about 17 ounces of water. The volunteers' metabolic rate -- or how quickly they burned calories, jumped a third within 10 minutes of drinking the water and remained high for another 30 or 40 minutes. The researchers estimated that over a year, increasing your water consumption by 1.5 liters a day (about 50 ounces) would burn an extra 17,400 calories, or about five pounds’ worth. Since much of the increased metabolic rate is due to the body's efforts to heat the water, make sure the water you’re drinking is icy.
7. Exercise outside. Maybe it's the fresh air, maybe it's the sunshine, but something about exercising in the open makes you walk or run faster than doing the same exercise in the gym.
8. Turn up the heat with hot peppers. Some studies show that very spicy foods can temporarily increase your metabolism. Gourmet groceries often stock a dozen different kinds of peppers. Buy one a week and practice adding some to various meals. Spice up your scrambled eggs with minced jalapeno, add a little fire to your beef stew with half a diced banana pepper, or pull together a spicy jambalaya (using turkey sausage and lots of veggies).
9. Eat five small meals throughout the day instead of three large meals. You might think you should eat less often if you want to lose weight, but that's just not the case. By eating every few hours, you keep your metabolism fired up and ensure it doesn't slow between meals in order to hang on to calories. A "meal" can be as small as a cup of soup.
10. Sip a couple of cups of coffee throughout the day. Studies find that the caffeine in coffee increases the rate at which your body burns calories. This does not mean, however, that you can order one of those fancy calorie-packed frappuccinos! And skip the java if it makes you toss and turn at night.
I also found out what "a healthier lifestyle" means to students of NP. According to the survey results, I found out that what healthier eating means to the majority of our students is when lesser oil is used in the preparation of the meals, that holds the most priority to most students, this is followed by having more greens in their food, lesser fatty ingredients in the food, and cutting down on the deep fried food.
Food Ranking Results
recently, i took a survey on the different canteens found in NP, and very soon, i shall share with all of you the various findings on what the students of NP thinks of the food found in the 5 canteens..
Introduction
welcome
to the bloggie, created by us
(Desiree, Darren, Jing Hui and chuin chuen).
this bloggie was created to let people of NP, like you & i to find out more about the food found in our school's canteen,
like which is the best stalls in what canteens,
we'll also upload weekly, new articles on healthy eating, cooking and some recipes on how to make various dishes =)
do leave a tag when you've any feedback for us.
thanks.
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