My last post.

Hi everyone!

This is my last post for a healthy lifestyle. I would like to thank all of you for being such a good follow up reader on my blog. For this last post, I would like to share with all on the learning points in the last 10 weeks and problem which i have encountered.

I have learnt the need to have a proper diet in my daily life. I learnt that doing smart goal will be able help me in reaching my goal nearer. Thank you Mrs. Abraham for teaching me the smart gaol. Greatly appreciate it!

Problem that I have encoutered are lack of time in blogging as I have to set aside time for studying and programming and doing the activities required.

On the last note, I would like to share with all of you to be who you really are and believe in yourself. You can do it!

Updates on the break semester.

Hello everyone!

Firstly, i would like to apologise that not able to blog the last few weeks due to hectic schedule. I was given lots of assignments,projects and homeworks on my core modules. To make it worse, recent H1N1 infuleza had made my campus to be on e-learning mode. I must confess that am really mentally tired.

To make it up to all of you out there, i will be sharing you on my experiences on the last past weeks that I have done.

Even though am down with tons of school works.... I still make it a point to have a healthy lifestyle.

On the first week of my holiday, on 15 jun 2009, I went to the Bedok Sport Complex, with my friend to have a jog there. I was looking forward for this day as i would get the chance to sweat all out. Really enjoyed the jog that i had.

On 18 Jun 2009, went to have Bedok Library to have weight measured. Read on brochure on BMI to compute my healthy range.

Based on the BMI calculation =weight/(height*height), I am the at the range from 19 to 20. Healthy mode.

For a person who once used to weight 80kg to drop down to 60kg was my biggest achievement.
Here is a photo of me, 1 years ago, 80kg.

A bit of my story on how i managed to get to weight i am today.
Looking from the photo, I see the need of having a healthy lifestyle. I made a resolution that by the end of2008, I should at least get rid of 10 kilograms. I began my exercises in the month of July and cut down on my oily intakes. Initially, it was not easy to carry out this resolution of mine as my mum loves to cook oily foods. I told her on my resolution and want her to play a part in it by whip dishes only from vegetables and lean meats. I searched on the internet on ways to have a healthy lifestyle and found out that drinking plain water is a healthier alternative that all the sugary drinks. I was in doubt at first when I read that it able to help you to shed off 10 kgs in 2 months. I began Google on other web sources and found that the same story.
I started trying out the remedy given and without knowing, in a month time I managed to lose a total of 4kgs, plus of course with exercise that put in.

This photo was taken last year,December 2008.

I still on the journey of going toward a healthy lifestyle. I am glad that am getting closer toward my goal. But that does not stop me from going further.I double up my routines and on April, 2009.

Let the photo speak for itself....

As you all able to see, i managed to get rid of a total of 20 kgs in less than a year. My strength in helping me achiving to where I am today, none other than my mum. She gave me her support encouraging for a better health.

For the others days, i would just jog for 30 minutes around my housing estate and light streches.

Below are some photos on my light streches...

I managed to have 30 minutes daily in doing out this routine.

Eating in moderation.

Eating in moderation.

What is eating in moderation?
How can i maximise having all the nutrients in my meals?

I kept thinking on what can i do in order to achieve my optimum performance.

Today, i read through books on how can one get the best from what they eat. I noted down key points and relevant informations which able to assist me.

I checked out on the singapore health pyramid on the given amounts needed.

Health Pyramid, extract from Singapore Health Association:

From the pyramid-

I need to have intake which compromises of : Rice and Alternatives, Fruit/Vegetables,Meats and small amount of sugars, salts,oils and fats.

Why do I need these intake daily?

Fruits and vegetables are essential in helping me to replenish my energy. Beside that having right amounts of mentioned above, able to circulate my blood better.

As my body still need to grow, Rice and Alternative are needed too.

I love fruits...especially fruits with highest value of nutrients (e.g. papaya and etc).

Today, i had papaya again and kiwi. Fruits which are high in vitamin c and e. Beside that, I ate baked rice with potato salad and blackpepper chicken.

Delicious, yet healthy at the same time cause most of the methods use to prepare the dish does not involve frying. No big amount of oil uses.

I do agree like most of us will think that having a healthy life, we have to forgo our favourite foods like chicken and etc. But, from the informations that i have gotten...Having a healthy meal can be delicious too. The key point is how you prepare the dish. I will try to cook up a meal next time for myself. A healthy Meal.

Plan still in Progress

Plan in Progress

Hi!

I am back again for yet another day for an exciting post.Had 2 wegdes of papaya for my breakfast and 4 glasses of mineral water. Oh Goodness! I am getting better each day approaching. I can feel it! Hurray!

Today, I will keep it short and simple on my second plan. I will go straight to the point. My 2nd plan is to head on the gym on weekends basis.My cousin and some of my friends has agreed to accompany me on achiving my goal.Thanks to you all. Greatly Aprreciate the thought of it.

Why i would like to head to the gym?

To look at pretty girls. KIDDING! I would like to train my body and develop muscles of course. I do agree that most guys at my age wish to be "look" on. Hahaa. That may be is part of our development. I hope to achieve something new for me as i used to be on the plus size when i was young. I want to show to all that i can achieve what I want, when I put my heart and soul in it. I wish you all the best in whatever you pursue and wis me all the best too.

Planning In Progress.

From Plan to Action

Goodness! That is kind of alot of information extracted.My mind is confused. Read through again on the information, and at last...based on my research, i can now conclude that being healthy is more that going for an excercise. It takes more than that. I have to beware of how I eat and ensure that I should always move my body to be active. I am going to do just that to reach my goal. Healthy Farid, Here I come!

"An apple a day, keeps the doctor away."

This catchy sentence might ring a bell to you. Well, if you happen not to remember what this sentence is all about. Having a healthy life is a precaution than cure. Not fully understand what i amtrying to convey? Not to worry... Let me give you a scenario.A person who look after his/her lifestyle with proper amounts of food intakes and relevant nutrition will have less chances of getting major diseases than those ignore their intakes.

That is a fact that all of us can't be in denial.Research have shown that the those who diagnosed with major diseases are prone to having poor lifestyle and a large intakes of cholesterol. This can be worse, where some of these major diseases are life-threatening.

What are my plans to avoid dying off at a young age?

My first step in getting myself in a healthy mode, I include fruits and vegetables in my meals.I also start to replace sugary drinks with normal plain water.Save money and most importantly save my health too.It is a win-win situation.

Just love the idea of being healthy. Hurray! Will post the next planning strategies soon. Wish me all the best!

Research on a Healthy Lifestyle 1_2

Research on My Healthy Lifestyle 1_2

2.Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories. Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch. Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work. Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order. Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy. Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc. Learn about more ways to fit in exercise.

3.Eating Well

Salad-combination of vegetables can create a delicious meal.

Fruits-Natural sugar is a great substitution of compound sugar.

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat: Eat more fruit. Add it to your cereal, your salads or even your dinners Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks. Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories. Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet. Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items. Find more ideas for healthy foods with this Healthy Foods Grocery List. Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today. By knowing on all these factors, i can start my activities smoothly.

Finally, all my doubts are almost cleared. Now, I can apply the right methods in getting myself healthier. Hurray!

Research on a Healthy Lifestyle Part1_1

Research on my Healthy Lifestyle 1_1

What is leading a healthy lifestyle? Who introduce this healthy lifestyle campaign? What are theright techniques are there in leading a healthy lifestyle?

I am really curious to know the answers of the above questions.

This week, I got myself busy with getting sources of information from various websites. I searched numerous websites for the answers.Thus, below are the extracted informations that I have found.

What is the meaning of leading a healthy lifestyle?

Extracted from nestle Singapore,

"for a healthy lifestyle goes beyond balanced diets and exercises. In fact, it is a total way of life, encompassing the physical, mental and emotional aspects."

What does this mean?

A healthy lifestle compromises a healthy mind, body and soul. You are what you eat. You are what you think.You are of what you belief too. A healthy lifestyle is more than going for jog or eating vegteables. It is the way youcarry out your daily activities with positive attitudes. By going for bed early and letting your body to have adequate rest, youare allowing your body to replenish and revitalise for the next day.

What are the methods in achiving a healthy lifestyle?

1.Exercise

Whole body need to be in proper function to have a healthy lifestyle.

One of the biggest problems in singapore today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

Reduce the risk of heart disease, stroke and diabetes and

Improve joint stability
Increase and improve range of movement.
Help maintain flexibility as you age.

Maintain bone mass .
Prevent osteoporosis and fractures.

Improve mood and reduce symptoms of anxiety and depression
Enhance self esteem .
Improve memory in elderly people .

Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

So many good points in doing excercises. I will do it to achieve my goal.