I doubt I can achieve 10000step everyday. sigh……

Dieting Dairy

This is another type of Salad Veg. It taste a little bitter and cost slightly more.

Of all the grain, wholemeal, etc type of bread. I like this brand most. It is high in diety fibre, multi-grain and taste good. I mean i could eat it without spread. it is 176kcal per serving.

 
let me introduce you to my lunch.

Today breakfast and lunch menu

breakfast:
- 1 cup of low fat 3in1 coffee (usually i took milo with lot of hot water.)
- 2 slice of soft grain whole meal bread (usually i took 4 slice.)
- plain water

Lunch. As i did not make any lunch pack today, and being lazy, i use the breadfast material with some addon i buy from cold storage.
- 2 slice of soft grain whole meal bread (i will most likely need to take another 2 slice later.)
- I ball of baby butterhead ($3 for 2 ball. purchase in cold storage. 150g in weight for a pack of 2 ball)
- 1 low fat, fruit-chunk,yoghurt with bannana and pear. 122kcal per cup. brand is alive
- an apple (red)
- Water

I prefer white soft bread. but dietitian suggest wholemeal or multi grain diet.

Dietitian said i should eat some high fibre fruits. apple is one of the upper choice.

This is my spread for 9 month. Sometime i replace the spread with cheese and/or ham.

I must admit, i do not like veg. Dietitian said that my veg intake is too little and wanted me to increase it. She suggested salad with my usual meal.
Normally i will just buy lettuce and force it down into me.
But it is too big and troublesome to prepare salad. So this type of baby size veg is pretty handy during working hour.

I like yoghurt. I like anything that is sour sweet. The reason i buy this yoghurt is add some “taste” into the salad.

which type of bread i should take

I been taking white bread or high firbe white bread. My dietitian suggest to me – take muti-grin bread.

Personally i will say it taste “not so good”. oh well, i will try for 3 month. I want to make sure this “weight lose program” actually “lose some weight”.

dietitian also said that i am not taking enough green. Look like i am back to “salad meal again”… I should shop for “green” this weekend and prepare 1 week ration.

 

10000 step per day

I am a working person. i spend more the 10 hour at work. To achieve 10000 step per day (everyday) is kind of mission impossible to me. i must walk more…….

1st day - 6609
2nd day – 12594
3rd day – 6591
4th day – 2870
5th day – 8933
6th day – 10842
7th day – 3326

These of cos does not include the execise period (3 time a week).

Dietitian suggest i work out 5 time a week.

my this month solgan – “I want to lose weight!”

 

suggestion

do not eat too much peanut. it is 2/3 of oil.  I just gain 0.5 kg. sigh….

just weight. i am just gain 0.7kg of muscule. i lost 10% fat.

just weight. i am just gain 0.7kg of muscule. i lost 10% fat.

10,000 step per day to stay healthy

I am suppose to walk 10,000 step per day (at least). However I am not able to achieve it most of the time. This 10,000 step per day does not include the “extra execise” that i do.

I just want to share my experience about this issue.

i am cutting and paste a news from yahoo. I just want to share my experience about this issue.

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Thu Apr 24, 6:30 PM ET

NEW YORK – Stressed workers often reach for calorie-rich foods, skip the gym after a taxing day or forego meals because of heavy workloads. Or they indulge in other bad-for-you behavior like smoking, drinking or staying out late.

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As the credit and housing crises rattle Wall Street, pressures over bigger workloads, job security and shrinking nest eggs are upending diets and fueling unhealthy habits across the country.

Breakfast is diet Pepsi and two packets of M&M’s. For lunch, macaroons and white chocolates filled with marzipan from the farmer’s market near Wall Street.

After learning her job would be cut this summer, Kelly Daly started reaching more frequently for the soothing effects of sugar.

“It’s a stress reliever. Especially now that a bunch of us are going to be laid off,” said the 49-year-old Daly, whose job reviewing medical insurance records in Manhattan’s financial district is being cut after 11 years.

But it is in times of duress, experts say, that minding your health is perhaps more critical than ever.

Eating right and getting exercise may seem burdensome and even frivolous under such circumstances, but it actually gives people a greater sense of control and calm, said registered dietitian Heather Bauer, author of “The Wall Street Diet.”

“It’s one less thing to stress you out,” Bauer said. “If you’re out of a job or in a financial slump, it can give you a sense of inspiration as well.”

For Aleksandra Cogura, heftier workloads in recent months means skipping lunch. If she’s lucky, she’ll manage to grab breakfast on the go. Once a gym regular, she hasn’t been in four months.

“I just feel like I need to complete my work,” said Cogura, a 44-year-old sales analyst in publishing in Manhattan.

Stress can take more serious, physical tolls. People under great stress release hormones and nerve chemicals that weaken the immune system, rendering them more susceptible to illness, said Dr. Esther Sternberg, who studies the effects of stress at the National Institute of Mental Health. Stress can also slow the body’s ability to heal wounds, she said.

That could all translate into higher worker absenteeism, and those who do show up are likely not as productive when under great stress, said David Ballard, who specializes in work stress issues at the American Psychological Association.

Some ingredients for happy, productive workers include a flexible work-life balance, employee recognition programs and an atmosphere that lets employees take part in decisions, he said.

“It’s about looking at the big system, creating a work place that puts a variety of components in place,” Ballard said.

For individuals, reducing stress means “controlling the things you can control” when works seems to get too chaotic, said Marlene Clark, a dietitian with Cedar Sinai Medical Center in Los Angeles.

Taking a brisk, 10-minute walk can do wonders for clearing the head, Clark said. She suggests penciling the breaks in and giving them as much priority as other meetings.

Laying off the caffeine — coffee, tea, soda or even chocolate — could also help calm nerves, she said. Getting enough sleep is critical, too, especially when faced with more demanding work and hours, Clark said.

Taking such measures to reduce stress will only become more critical as the economic forecast darkens.

The nation’s unemployment rate, now at 5.1 percent, is expected to move higher in coming months. Gasoline and food prices are at record levels, too, with ground beef, milk, apples, coffee and orange juice costing more these days.

“The first thing people want to do when they get stressed is eat stuff that’s bad for them,” said Bauer, who counsels Wall Street executives. “But the end result is that they’re more stressed out because they’re eating something they shouldn’t have.”