partsofme

THE LUNCH YOU SHOULD BE EATING

2009-05-05T01:03:00.003+08:00

Breakfast may be the most important meal, but lunch comes in a close second. What you eat can determine how much energy you will have for the rest of the day and whether you will overdo it at dinner. The following suggestions will keep you satisfied no matter what you have on your agenda. No Time to Fit In A Real Meal Give yourself permission to graze, healthily. Stock you desk with nutritious 200 calorie mini meals and have one every 3 to 4 hours to fend off hunger. Good picks are: oatmeal with 7 walnut halves or a cup of applesauce and a quarter cup of raisins Your Post Work Plans Include Beers and Burgers If you have to splurge in store, you may be tempted to skimp on lunch to save calories. But this approach will only lead to a binge. Instead, have a midday meal of cup of vegetable soup and half a sandwich, like turkey and avocado on whole wheat. Then eat the other half around 3 or 4 pm so you wont be extremely hungry at the restaurant. You Are Hitting the Gym Have a 100-150 calorie snack, like a cup of low fat yoghurt, an hour before your workout. Afterward, refuel with a green salad topped with lean meat, such as grilled chicken or tuna. The fibre in the vegetables fills you up, while the protein keeps protein at bay. Also make sure to rehydrate with at least one cup of water. Dont Be a Slave to Diet Claims Many people tend to eat more of something that is labelled as 'low fat'.Do not trust the food labels blindly. It is not always accurate. Check the ingredients to know what was really used to make the product.

SECRETS OF SLIM WOMEN

2009-05-05T00:30:00.002+08:00

Pump up the Protein A recent study shows that women who got the highest levels of protein in thier diet, maintained a 6kg weight loss for more than a year. Those who got less than 72 grams of protein, only sustained a 3 kg loss during the same period. It is a known fact that higher amounts of protein may prompt the release of hormones that help you feel full. Rather than getting additional energy from carb or fat laden food, add protein to most meals and snacks. Sprinkle kidney beans or chickpeas on your salad, or switch to protein rich greek- style yogurt from the regular variety and trade your bag of chips for a mini cheese and turkey roll up instead. Strive for Five.... servings of fruits and vegetables daily.Packing your plate with greens, as well as red, oranges and blues, not only helps protect you from variety of diseases, but also keeps extra kilos from sneaking back in. A study shows that women who consumed the highest number of fruit and vegetable servings, minimum 5 servings, were less likely to put on weight again as compared to those who had fewer servings. Experts say loading up on produce, which generally has a high fibre and water content means you have less room for high calorie foods. Weigh in Regularly Hopping on the scale regularly provides positive reinforcement for your healthy habits. It can helo you catch small weight gains before they escalate. It would be a good thing to check yourself on the scale once a day so that the weight can be closely monitored it gets out of hand. Eat out Less Often With portion sizes growing and some dishes packing 1000 calories, its little surprise that restaurant meals can sabotage your weight loss plans. You can certainly minimise the dietary damage by making healthy selections. Preparing your own meals can be a far more effective way to ensure you are eating foods that are low in fat and calories. Compared with people who eat fast food at least twice a week, those who skipped it entirely increased their odds of maintaining their weight by 62 percent. Because it is quite unrealistic to expect that you would never sit down at a restaurant again, it is suggested that the food portion be shared with a friend or getting a smaller portion or ordering an appetiser as your meal, People who used these strategies were 28 percent more likely to stay slimmer than those who didnt. Learn to Love Exercise Regular workouts can help you maintain lean muscle mass, which means you wil burn energy even at rest. Also exercise gives you a bank of extra calories to play with, allowing you to enjoy that occasional slice of birthday cake or a small bag of movie popcorn without gaining weight.

DOES REHEATING OF FOOD KILL THE NUTRIENTS?

2009-01-20T01:30:00.004+08:00

Reheating kills of nutruients in the food, particularly vitamin B and C. To ensure food safety and minimal nutrient loss, never reheat a dish more than once. If there is a need to reheat, do it at a temperature of 75 degrees for two minutes. While reheating the food using the microwave is the fastest way, the peripheral of the dish tends not to be heated up due to the way the heating is centralised. In this case, the dish should be taken out midway and stirring it thoroughly before putting it back into the oven. And if you do not intend to consume the food within two hours of cooking it, always put it in a refridgerator to prevent it from going bad.

EATING AFTER 10PM CAN CAUSE WEIGHT GAIN?

2009-01-20T01:23:00.003+08:00

It is said that eating after 10 pm will cause weight gain. At least that is what many people believe and what many choose to believe especially now that people are becoming more health conscious. It is not advisable to eat within 3 hours of your bedtime only because this will not allow enought time for the food to be digested and will cause bloat and cramp in the morning. When you eat late at night, the energy is diverted to digesting the food and therefore will cause the body to be lethargic and tired the next day. If there is a large portion of high calories food and combination of late nght snacking, you will definitely gain weight. If you must snack, try a piece of fruit, handful of nuts or a glass of warm low fat skim milk.

HOW TO LOWER BLOOD PRESSURE

2009-01-12T17:42:00.001+08:00

Brisk walking for 40 minutes a day can help to reduce blood pressure.It doesnt have to be 40 minutes at a go but instead but can broken up into 10 minutes walks throughout the day. Listening to music not only helps us to relax but is said to help reduce hypertension when we spend 30 minutes per day doing so. Study had been done on a group of patients at a university in Florence, Italy and improvement was shown during the course of the study. Another way is to take aspirin before bedtime. It is known that aspirin can help to slow down the production of hormones and other substances whichcauses blood clotting when the body is resting.

CAN JUICE MAKE YOU HEALTHY?

2009-01-09T10:17:00.002+08:00

Although adding fruits and vegetables into the diet is an attempt tobe applauded,it is not enough to fulfil the daily requirements of having two servings of fruits and vegetables. Each 240ml of fruit juice contains about 2 to 3 servings of fruits and drinking two thirds of a glass of juice already serves to achieve the daily recommendation of 2 servings of fruits. Juice can boost health as the nutrients found in these beverages have been credited with wardning off cancer and preventing age related ailments. Studies have shown that people who drink more than 3 servings per weekof juices high in polyphenol(which is an anti oxidant found in purplegrapes, grapefruit, cranberry and grape juice), have a lower chance of developing Alzeimer's disease. Some juices bought in stores can be higher in certain nutrients thanthe fruits and vegetables they come from.Juice should be made a supplementinstead of a substitute for all the fruits and vegetables in our daily diet. Mixing it up A glass of orange juice gives all the vitamin C that is needed but thereshould be room for new variety or exotic blend as it acts as a heathier pay off. Drinking a range of juice helps maximise the kinds of vitaminsand minerals that is not usually found in our daily diet as individualfruits and vegetables offer some measures of protection against illnessand chronic disease. In order to get the greatest preventative benefits, the type and colourof produce should be diversified. Learn the lingo Some juices found in stores are also known as juices, cocktails and punches.These usually contain as little as 5% juices and the ingredients are water,a lot of sugar and artificial flavouring. It is neccessary to always check theingredients first.Look out for juices with less than 4% or more than 15% fruitjuice. Although extra minerals, vitamins and fibre are good to have. Stick to one drink maximum Most fruit juices are higher in calories and natural sugars. It take less time toconsume as compared to whole fruits.As there is no peeling or slicing involved, theenergy in the beverage will not fill you up and this will result in weight gain ifthere is continuous consumption of fruit juice. Most juice are also low in fibre nutrientswhich function is to help delay the emptying of your stomach. Unlike whole fruits,juice moves through the digestive system quickly just like water. To make juice more"figure friendly", no more than a glass should be consumed each day as one glass has 110to 150 calories. Do not bother with juice fasts Consuming nothing but juice can help you lose weight or "cleanse" your body of harmful waste materials but weight loss will not be a long term effect as your body is deprived of foods like potatoes,lean meat and whole grains which provides energy to enablethe body to burn off excess calories. Getting too few calories a day will result in low energy levels, feeling sluggish, always hungry, bad breath, outbreaks and sinus infection. All in all, a balanced diet is more than important than any of those fad diets. As long as the calories burnt are more than the intake of calories, weight loss will be a matter of time.Being healthy should be the utmost importance and weight loss should not surpass the importance of being in good health.

HEARTY EGGS, HEALTHY HEART

2008-12-30T11:36:00.002+08:00

Many people see eggs as a heart attack on a plate. It is actually quite the opposite. Yes the egg yolk is know to be high in cholesterol but eaten with the egg white, it is rich in protein and is actually good for people who want to build mass but not fats. I would say I am addicted to eggs. Yes, I know too much of anything is never good and so now I limit myself to one egg per day. And I exercise, like jogging or cycling or just taking my dogs out for walks can make me pespire. So I guess its all a form of burning the extra fats in my body. Research have shown that people who consumed 2 to 3 eggs per day have a lower risk of getting heart related diseases. This is because an egg contains about 125mg of choline and research shows that people who consume about 310mg of it has a 22 percent lower level of C-reactive protein, which is a marker of inflammation in the body and a risk factor for cardiovascular disease. So, it has been proven that eggs are actually good for the heart and anti inflammation. Eggs are not as bad as what many perceive but then again, all things should be practised in moderation too.

WHAT IS STOPPING YOU FROM EATING RIGHT?

2008-12-06T18:38:00.003+08:00

It doesnt take an expert in nutrition to know that fruit in your diet can help your skin look radiant and lean protein keeps you trim. But no matter how much you know about healthy diet, why does it seem like you cant seem to keep your hands off that chocolate eclair after you just had 5 of it? People will always think of an excuse to justify the craving for sweet food that is bad for their health and waistline. But for every healthy diet obstacle, there are easy solutions. The following are some tried and tested ways which doesnt affect your diet in a big way yet gives significant results. Then again, consistency is key. Do not expect to drop 5 kg off the weighing scale just because you have been more health conscious for one or two days each week. If you are guilty of covering your french fries with a moutain of salt, here is what you should know. The amount of salt hidden in processed and restaurant food makes up to 80 percent of sodium that the average woman takes per day. Excess sodium can raise your risk of heartburn, high blood pressure and even stroke. Two tablespoons of salad dressing, for example,has as much sodium as 84grams of potato chips. When shopping for packed food, compare labels to find the brand lowest in sodium content. When eating out, cut your portions by half. You might end up with a bit more room in your sodiam budget to sprinkle a little salt on your food. Dont try to stop yourself from having dessert if thats what satisfies you after a meal.You will just end up stuffing your face when you have the next chance to get one, thus putting on more calories and ingesting more sugar content in the process. To satisfy your sweet tooth, skip the usual cheesecake or ice cream and try the dark chocolate instead which has far less calories. Studies have found that an antioxidant found in dark chocolate can help to lower blood pressure and improve circulation, protecting your heart from diseases. But stick to pure chocolate and stay away from chocolate desserts such as warn chocolate cakes as they are also equally loaded with warm butter and sugar. When shopping for groceries in the supermarket, look for dark chocolate that contains at least 60 percent of cocoa, the higher the percentage the less sugar has been added. This way you can have your dessert and eat it too. Some people are programmed to be super sensitive to the healthy compounds found in vegetables, describing them as having an unpleasant, bitter taste. For whatever reason a person chooses to hate vegetable, its important to find ways to make them more tasty. One way to improve the perceived taste of vegetables is to eat them with foods containing glutamates, like meats, which help offset some of the bitter taste. This gives you a variety of options for cooking tasty meat and vegetable combination dishes. Try creating a meat and vegetable stew with generous sprinkle of herbs. Even people who hate vegetables can often tolerate them in a stew or soup. Another trick is to roast them. The roasting process creates a smoky sweet flavour as the sugars in the vegetables caramelise. This makes any bitter tastes, making the vegetablefar more appealing to the taste buds. The major mistakes people usually make when preparing vegetables are overcooking and underseasoning them. So whether you steam, saute or grill them, try to cut back a little on your usual cooking time. The vegetables should still be slightly crisp when you remove them from the heat. Top off your dish with a sprinkle of nuts such as almonds or fresh herbs like basil and chives for more flavour. If your favourite food include lots of bread, potatoes and rice then you are probably a carb junkie. As the brain's main source of fuel, carbohydrates are a dietary must. And the most important thing a carb junkie should know is learning how to differentiate your carbs. Refined carbs, for example, those found in sugar, white breads, noodles and cereals. Refined carbohydrates are bad because they cause a sudden and sharp increase in blood sugar. If this blodd sugar is not used by the body, it is stored as fats. Whole grains, vegetables and fruits also contain carbohydrates but theses are good as they do not cause a sudden increase in blood sugar. So, chomping on a bag of cookies can actually trigger more cravings as they are not as satisfying, causing you to pack on extra pounds in the process. To prevent that effect, add protein to each meal, as protein is digested slowly and helps to keep you satisfied for a longer time. Try incorporating lean beef and poultry into your meals to balance it out. But if you are not a fan of meat, try eggs, soy nuts, beans or light tuna. If its the fishy smell that gets to you, give cod, halibut or flounder a go before writing off fish for good. These 'lighter' fish are milder than oilier ones like tuna and salmon. After all fish is one of the diet friendly foods around. A baked piece of fish has more protein than burger and more potassium than a banana. And fish is one of the sources of omega 3 fatty acids, which helps protect your heart and memory. So pick a 'lighter' fish and seasoning that you like and chances are the end product will sit well with you. Coat your fish with olive oil and try baking it alongside herbs like rosemary and parsley. You can also sprinkle spices like sea salt and pepper to give it flavour. Or you could incorporate fish as part of your main dish by tossing tuna flakes into your salad or substitute chicken for fish when making soup. If you are up to your neck in your work, it would seem to make sense to order fast food for lunch. But it really doesnt, not to your wallet and to your health. By throwing together some easy lunches, you can save tons of calories and cents by avoiding fast food joints. Fast foods are high in sodium and fat and come with sodas that are way too high in sugar content. Some examples of easy to eat foods that are also recommended by dieticians include low fat yogurt, tuna flakes, peas, baby carrots, almonds, walnuts, and even low sodium instant soup. Fruit is also the perfect option to go when you are crunched for time. Chop up some apples. pears, strawberries, toss them into a huge salad bowl, add some vinaigerette and you got yourself a nutritious meal.

SLIM DOWN TO A BIKINI READY BODY

2008-10-23T00:12:00.005+08:00

Wearing a bikini, to most women, can be a very challenging task. Its not only because whether she looks good in one but more so if she has confidence to even put on one in the first place.I have seen how some large sized women lack the confidence to wear a skimpy bikini.Having said thatI have also seen the effects of women who try their very best to squeeze into a bikini size that is way too small for them and emphasises theirlack in the hour glass figure department that we all yearn for. We all want to look good in whatever clothes we wear. We all know that everyone has their strengths and weakness, in all senses even our figure.Some have bigger breasts, some have bigger hips. SOme have broader shoulders, some have long legs. Knowing our strengths and weakness, we should be able to personalise a workout program that suits us individualy and lose that last few kilos to achieve a bikini ready bod. It is all in the diet.The specific mix of nutrients will keep you completelysatisfied while you trim down, you will also have more energy for your workouts.Get with the program and you should be able to see the results in a month. Cutting too much on your favourite foods can cause the body to hang on to those last few kilos, causing it hard to lose for good.This is because when your body sensesa shortage of calories, your metaobolism slows down to preserve its stores of energy. But watch the types of calories that are consumed. Opt for more carbohydrates if you are doing high intensity exercises. Low fat, high fibre carbo like wholemeal, potatoes and fruits like bananas are good for high power workout days. If you are lifting weights to tone and sculpt your arms and legs, a diet that is high in protein(lean meat, eggs and milk) will be essential. On this plan, you will be taking in 1500 calories each day. To make sure every bite satisfies and never get that gut rumbling feeling that might have caused you to dump your previous diets, your meals ans snacks should contain a hunger taming combination.for example, fibre helps slow the rate at which food passes through the digestive system, helping you stay fuller longer. Research shows thatwomen who make no dietary changes except increase their fibre intake, take in 10% fewer calories and may lose an average of abt 0.5kg per month. Increasing the amount of fibre intake can also help to avoid constipation and its accompanying feeling of bloatedness.Like fibre, protein can help you to feel satiated, which may help prompt weight loss. Consuming more protein also helps to preserve muscle mass during weight loss, keeping metabolism up. And the more muscle you have, the more calories you burn, even when resting.Do not deprive yourself totally of any of your favourite foods. This is to prevent bingingand the possibilty of giving in to cravings and eating in large amounts the food that are unhealthy and bad for you.Allow yourself a small portion of your favourite food eg if you love chocolate, allow yourself a small piece everyday as long as it doesnt exceed your calorielimits. It also helps to have a 'cheat' day when you can relax and indulgein a meal as longas you make sure you eat properly during the rest of the week.Knowing you can indulge can help counter the feeling of deprivation that often triggers a binge and the guilt that follows. 7 surefire ways to beat belly bloat -start by sipping water at every chance you get. When you body is dehydrated, it retains fluids, making you look and feel puffy. -limit carbonated beverages which can cause air to get trapped in your stomach. Stick to the flat stuff and your tummy will follow suit. -choose foods with probiotics. This friendly bacteria helps break down sugar and protein, which improves digestion and reduces bloating. -curb sodium by using spices instead of salt when cooking and reduce your intake of processed foods as they have a substantial amount of the sodium that we consume. -be picky about produce, avoid dried fruits like plum or apricots wich are high in fructose which is a sugar that causes gas as it breaks down in the digestive system. -pump up your potassium which is found in bananas and broccoli. this helps to maintain the water balance in your cells and wards off fluid retention. -adding ginger and fennel will help to fight bloating and improve digestion. Drink ginger tea and toss fennel into salads and sandwiches. All the above tips will hopefully help you to get a slimmer and healthier body. Oh and top it up a large dose of confidence and a big smile!

NEW BALANCE RUN 2008

2008-10-20T17:32:00.006+08:00

A very hot day! Thats how I would sum up the New Balance Real Run today. The sun was literally cooking me and many others alive at therun today. Too much open area with no trees insight. The only shady area was at the Changi Beach Park. But that was only for about 2-3 km I think.I took part in the 10km run. Though I had previously ran this distance at the Mizuno Run but due to the fact that I was not running as much as I should, due to lethargy and foot injury, I was apprehensive about the race today.I started off slow, which is my usual pace as I do not want to use up all my energy at the beginning of the race and I do not believe in giving in to pressure to sprint at the beginning of the race. But I knew something was not going too well when I felt a little light headed and my cheeks were flushed way too soon into the race. I was probably dehydrated and my body was not working very well because of the scorching sun. I was running too slowly, it came to a point where I felt I was kinda dragging my feet with me. I walked a while, bad choice because that not only slowed me down but also made me feel the heat even more. Then i picked up speed and started my jog again.The turning point came at the second drinks station. There was a choice of isotonic drinks and mineral water for everyone. I drank the isotonic drink and doused myself with the mineral water. This helped me to cool my body temperature down and i felt less dehydrated and I began to start opening up my stride and I could see and feel myself running! That was the way it should have been right from the beginning. But its never too late to realise it when I still have the chance. Then we came to the beach. The sand was soft but not ideal for running as it sinks when the footlands on it. It becomes something like a quick sand effect which is no good for runner as there is high chance of damaging the foot or injuring it in the process. I tried not to land too hard on the sand,which was really too soft to absorb any impact from the foot or body weight. Eventually the sand path came to an end and we came to concrete ground and it definitely felt better than sand. I came to the jogging track of the park and as I was leaving the park, I could see the hot sun along the pavement waiting for us as we proceeded to the next part of the race. But I took a second douse on myself and I was ready to run properly finally. I realise I was finally doing a proper run after about 7km. Even thought the sun was still merciless and I was running on the empty track without any trees insight, I felt rejuvanated after the 2 douses of water on myself from my head downwards.Finally as I neared the finishing line I picked up speed and started to sprint. 1hr 21 min xx secs. Not too bad for a second time runner Looking forward to the Salomon run 02/11/08

SHOES FOR EVERY FOOT

2008-10-18T01:27:00.007+08:00

Everyone needs comfortable shoes. Especially runners. Imagine running in a pair of shoes that gives you blisters. Or a pair that give you pain in the knees or foots after the run. The reason people pick up running is to be healthier. But to suffer from after effects of a bad pair of running is definitely a damper and certainly much less to be desired from the expected good benefits of running. Your foot doesnt hit the ground and lift off in a random manner when you are running. Your heels are generally the first to land on the ground.The pressure is loaded on the outer portion of your rearfoot(supination) before your foot rolls towards the arch( pronation) to absorb shock. The pressure is then passed onto the ball of your foot. When the big toe touches the ground, your foot supinates so that it now has the power to toe off and lift away. However, not every foot moves this way and may lead to injuries. The job of your running shoes is to rein in those movements deviations while you are in motion. But how do you find the right shoe? There are 3 common types of foot: high arch, low to normal arch and low arch. Normal to Low Arch Mild to Moderate Over-pronation For runners with low to normal arches, stability is what you need. You shoes should be a good combination of good support and midsole cushioning. Look out for shoes that have: 1)dual density EVA midsole 2)rearfoot and forefoot cushioning 3)mid foot stability component Low Arch Severe Over-pronation Runners with low arches will need maximum rearfoot control, and additonal support on the media(arch) side of their shoes. Your priority should be motion-control. When buying shoes, look for: 1)Dual or triple density EVA midsole 2)Anti-pronatory feature 3)Midfoot stability 4)A reinforced upper,especially at the heel counter 5)Heaviest of the categories High to Normal Arch Over-supination If you have high arches, look for cushioning especially in the midsole. You may also need to insert orthotics or insoles into your shoes for better arch support. Cushioning shoes (minus the orthotics) are also suitable for people with neutral feet. Look out for : 1)mono density EVA midsole 2)rearfoot and forefoot cushioning 3) the lightest of the 3 categories

RUNNING AT A LATER AGE

2008-10-15T21:16:00.010+08:00

Age is no barrier when it comes to running. This is what I have seen for myself on the running tracks, parks and paths on any given day, usually weekend mornings. I see many men and women above 40 years old in their running gear sweating it out. Sometimes I see more of this age group than the younger ones. For many, running, with its sweating and panting, can be as relaxing and therapeutic and exhilarating as baking or any other activity that brings joy and relaxation to the individual. Running, for many people, is a solitary pleasure where thoughts are focused solely on one's most basic aspects-pace, breathing,if feet are landing correctly, if gait should be changed and even if the individual likes the song on the mp3. This is particularly true to me, as I do not consider myself to be someone with a lot of determination, listening to my ipod nano definitely gets me going in a big way. It definitely helps me enjoy running more and literally gets my body and legs moving. Running is a good way of having some 'me' time when I am stressed out by work and people. It helps me vent my frustrations in a healthy way as opposed to getting drunk or stuffing my face with food. Doctors will tell you the benefits of running ie lower blood pressure,lower chances of weight gain and depression, osteoroposis risk and much more. A lighter weight, reduces the rosk of gallstones, fatty liver, obstructive sleep apnea, certain cancers(colon,breast and womb) etc. Women who are well into their 30s or 40s are different from those in their 20s. The occasional knee creaking and joint weakness wil be unavoidable. As we age, our knees are more prone to injuries, certain tendon-bone junctions will be more prone to tearing. But while risks are higher, it is not assumed that every older person will have the conditions. There are countless examples of women who exercise very regularly for many years at levels that most would consider extreme but are free from such conditions. At the same time, those who do no exercise at all can also develop such conditions. No woman should be considered to old to start running as this would be the same as saying that those about the age of 65 cannot function mentally. One's ability to work is not dependent on one's age but more so on the individual's functional status. Ninety year olds have completed marathons in timing that would have enbarrassed many 30 year olds. Little Steps From the medical point of view, or rather a common sense point of view( if you do not wish to kill yourself before your fitness level is built up), it is always good to start slow and easy. This is because running is a high impact activity, with the ground reaction forces averaging 3 times our body weight. Our bodies can tolerate such forces, but only if we increasethe load progressively. For starters, try brisk walking or cycling, rowing, or other low impact activities. As you get fitter, make a transition towards running. This can be done by walking and jogging every 10 minutes. Making Milestones Now that you are out of the door for the first time, walk or jog. The first 2 km are the hardest to cover and you may not get there on your first outing. But you will very soon. At least you are out there and thats big step to take from being at the couchj the whole day. The next milestone will be the 5km mark. You will know that you have gotten into the groove when you start to feel uneasy after missing a few days of running. Once you have built up the stamina to go that far, reaching 10km is just a push for the extra kilometre. Just dont forget to work in some strength training- you cant run well if you are not strong. Think of how great you will look with toned abs and that will get you motivated. The beauty of running at an older age is that there is no way you can lose.Its very satisfying when you run past a younger jogger. But if you are left behind her, take comfort in the fact that being twice her age, you cannot be balmed for being slow. Then again, in the spirit of good sportmanship, there is much truth in the slogan "Run your own race".

SOOTHE THAT ACHING HEAD

2008-10-10T20:50:00.011+08:00

As if it is not enough that women have to suffer from menstrual cramps and labour pain, we also outnumber men when it comes to headaches. The two most common headaches are tension headaches and migraine. Women are in fact 3 times more likely than men to suffer from migraines where a throbbing pain affects one side of the head.I am an example of a woman who suffers from migraines. Sometimes the pain of a migraine can be so bad that all I want to do is to crawl under the bed and not come out of there. I have had situations so bad that I almost wanted to hit my head against the wall, hoping it might help the pain go away. But my rationality stopped me in time. While the cause for migraines is not known, experts say that they may be related to changes in hormones or increase in severity when a woman starts puberty and decrease after menopause. Most migraines hit around the time of a women's menstrual period. Besides hormones, stress is also one of the biggest cause of headaches, especially among women. This is because many women have to balance careers, families and home duties all at the same time. This can be very stressful and anything that stresses you out is possibly going to give you a headache. Men, too, face as huge amount of stress in life but unlike women, they may express the stress in life but unlike women, they may express by getting angry or via other outlets, like turning outlets, like turning to alcohol. Women, on the other hand, are more prone to worrying and this gives rise to tension, and as such resulting in headaches. Disabling and Disruptive Sometimes, its not enough to pop a panadol and wait for the pain to go away. According to statistics, nearly 12 percent of patients who have headaches miss seven or more days of work, school and social engagements per month. For some people, headaches can be very disabling especially if they hold high functioning jobs that eg require them to make frequent presentations. Track Your Triggers While there is no way to completely avoid headaches, there are ways to control them. We can start by identifying what triggers them. keep a headache diary. Take note of the following: what did your headache feel like? what did you eat? what were you doing before and during the attack? how much sleep did you get the night before? Once you see a pattern, you can pinpoint the triggers which you need to avoid. Lack of sleep is a well known cause of morning headaches and it can leave you dull and listless for the rest of the day. So get your 8 hours of sleep by hitting the sack earlier and turning off potential disturbances like the lights and your phone. Dont skip your meals. Enduring long periods without food can result in low blood sugar levels and hunger, which can cause your head to throb. Also moderate your caffeine and alcohol intake as these are common triggers to headaches. Know your limit and drink in moderation. Managing Stress If stress is the cause of your headaches, examine all the little things that are causing you stress and try as much as possible to manage them. It is however never easy for the multi tasking woman and it takes time to manage stress well. A plan will be needed to prioritise the tasks and manage time effectively. It also help to develop good communication skills. When you feel that you are overstretched at work, put your foot down and let your bodd know. And whenever you feel a headache coming, close your eyes for an instant. Learn to relax by deep breathing or go for a run to get thsoe endorphins working. If you suffer from hormone induced headaches, triptans like naratriptan or anti inflammatory drugs such as naproxen can be prescribed. These are taken right before a headache is predicted to recur- the couple of days before or when you period starts. A common misconception among many people is that a headache could be a sign of a life threatening illness like a brain tumour where in actual fact most headaches are harmless. However, you should see a doctor immediately if the attack is the most painful you ever experienced, and it is a sudden and blinding attack, accompanied by high fever and/or vomitting and weakness on one side of the body, and also if you cannot move your limbs or have double vision. Alternative Treatments If you are averse to pill popping or injections, you can try other therapies like traditonal chinese medicine which has been found to be effective in reducing headaches. These concoction contain relaxing properties and are good for tension headaches. Acupuncture can also be used as it can reduce tension in the muscles and increase or slow down blood circulation, depending on the pain.

DONT LET RUNNING KILL YOU

2008-10-08T22:08:00.027+08:00

What are the odds of you dropping dead in the middle of a race? This is a question that is very real in life and we know of cases where healthy individuals have collapsed and died while running. Unfortunately, there are no answers to the numerous questions people ask in relation to this kind of incident. The following are some reasons that could possibly contribute to such tragic incidents. DEHYDRATION Why It Can Kill: Like a fire brigade, your body pours out sweat in great amounts to cool down the body temperature which has risen in the process of exercising and/or running and also to keep it in a safe area which it can also perform at the same time. Sweating is a good form of burning calories and it is totally reliant on a great amount of hydration. Dehydration can be fatal when the amount of fluid in the body is not enough to compensate the heat that is lost from the body when sweating took place. The body temperature had risen above its usual temperature but there is nothing to bring the temperature down. This causes the body functions to deteriorate and heat stroke will set in. Coma and death may take place as the body's organs shut down and are unable to function. Signs to look out for: a dry sticky mouth is usually an indication, however thirst isnt always an accurate estimate as it is lagging behind on the body's actual level of dehydration. Some people may experience excess tiredness, a growing headache or a drop in performance in these situations. Quick Fix stop workout and grab a cold drink. Cold liquids empty faster from the stomach and helps to bring the temperature down. When the urine is clear it shows that there has been enough liquid had been consumed. Best option take a sip of water every 15 minutes during a run to prevent dehydration . Drink before, during and after exercising. Muscle Rub Why it can kill: the warm sensation that comes from a muscle rub is due to the ingredient called methyl salicylate. It reddens the skin and gives the feeling of warmth to help reduce the perception of pain in the surrounding muscles and joints. This is what happens on the surface as some degree of methyl salicylate may also be absorbed by the skin when applied. Once broken down by the body, it begins to act like aspirin. If too much is absorbed it may show toxic effects similar to taking too much aspirin. Applying muscle rub to broken skin or large areas can boost the body's absorption of methyl salicylate. If a person is allegic to aspirin, using muscle rubs that contain this substance can spark off an attack. Signs to look out for: Nausea,vomitting,gastric pain, rapid and deep breathing, agitation,fever, excessive sweating and fatigue. In severe cases, hyperthermia,seizures,respiratory failure and coma may occur. Quick fix: Go to the nearest hospital. Best option:Apply just enough for the cream to cover the affected area and do not reapply more than 3 to 4 times a day and do not cover the area with a bandage. An amount of a 50 cent coin would be sufficient for an adult calf muscle. There should be some pain relief within half an hour of applying the rub. Avoid applying muscle rub to large areas of the body on a long term basis. If moderate or severe pain, soreness or persistant pain for more than a week, or when the pain worsens despite self- treatment, consiult a doctor. HEAT Why it can kill: Other than air temperature, humidity, wind and heat from the ground, excessive heat produced by muscle activity and meatlbolism can be fatal too. It is known that humans can only survive for a short period of time when the corbody temperature is greater than 41 degrees celsius. Body tissues and organs, especially the kidneys, liver and brain suffer irreversible damage at a body temperature of 45 degrees celsius ans above. People have also been known to suffer form heat injuried in less severe environmental conditions. Risk Factors Heavier people generate more heat and have greater difficulty keeping cool as compared to lighter individuals. The same goes for people who are suffering or recovering from an illness. People who have previous experience with heat strokes are also more vulnerable as well as those who have newly participated in sports. These people should be more cautious as a low fitness level would put the person more at risk of of overheating which will in turn stress the cardiovacular system.

Signs to look out for tiredness, leg cramps,lightheadedness, heavy sweating and swelling in ankles. Take action on theses symptons before signs of more severed heat injuries such as confusion, nausea, vomitting, inconsciousness and fits develop. Quick Fix Go to a cooler spot and let your body cool down. In mild cases, resting and drinking cool water or sports drinks will help to bring the temperature down. If this does not work, spray or sponge yourself with cool water or place ice packs on hot spots such as the armpits and groin, where major blood vessels pump heated blood to the surface for cooling. For unconsciousness and feeling of confusion, immediate medical attention is a must. Best option Apply sunscreen liberally as sunburn affects the body's ability to cool itself and causes loss of body fluids. Do not spend the night before boozing away. Drink plenty of plain water in the 24 hrs before you plan to exercise in the sun. If you are working out for an hour, plain water is good enough for your water break. Anything longer than an hour requires a sports drink with 4 to 8 percent of carbohydrate and some sodium.Help your body get used to the temperature by performing light activity in the heat and gradually increasing the duration intensity of the exercise.

HEART PROBLEM Why it can kill:The heart is known to adapt itself to the effects of regular training and exercise and training- such as shrinking in size to cope the intensity of the training. Most of these changes are harmless and simply allow the heart to function more efficiently.However prolonged conditioning may cause some changes similar to a state of disease and on rare occasion has even been associated with sudden death. Risk Factors Heart changes are more common in people who are taller and of bigger structure. This might explain why men are more prone to heart seizures than women.But being female doesnt mean that you are safe from heart attacks during exercise. Women who suffer diabetes, very high cholesterol levels and family history of sudden death are definitely at risk.Still the benefits of exercise outweigh the risks of heart failure anytime.

Signs To Look Out For Be wary if you experience chest pain or discomfort between the shoulder blades. Look out for other symptoms such as shortness of breath, breaking out into cold sweat, nausea, vomitting and back or jaw pain. Have it checked at the hospital when such symptoms are encountered.

Quick Fix:Time is the essence when dealing with heart attack victims.

Best option: Schedule a full body checkup and whether the heart conditions is suitable for taking part in strenuous exercise.

OVER HYDRATION

Why It Can Kill:Although too little water to replenish the lost body fluids is certainly a bad thing, but too much water can prove to be fatal too. Your body needs sodium to regulate fliud movement in and out of the body cells. During exercise, sodium is lost through sweat and if a lot of water is taken to make up for the loss,hyponatremia will happen. This happens when the sodium level falls below the normal level.

Risk Factors : Participating in long distance races such as marathons and ultramarathon, triathlons puts you at a risk of hyponatremia. Be careful, if you are following a low sodium diet especially if you drink a lot of caffeinted drinks as they make you lose water.

Signs to look out for:Early signs include feeling bloated, nausea and vomitting. Look for signs of swelling such as the inability to rotate the ring on your finger or where you watch is at on your wrist. High blood pressure and headache often comes next.

Quick Fix: Ditch the water, pop sports drink and grab some crackers. They will replenish the lost sodium that the body needs.Typically, the body expells water through urine. So when the urine is pale in colour it means enough water has been consumed.

Best option: Drink no more than 800ml of water per hour during extended exercise.

HOW TO SOOTHE A SUNBURN

2008-10-08T21:05:00.013+08:00

Sunburn happens when the skin is exposed to the sun for long periodsof time, whether intentionally( due to excessive tanning) or unintentionally( labourers who have to work long hours under thesun for livelihood. The usual sunburn will subside within a few days, but its impacton the skin will be years later. The sun emits two types of ultraviolet rays namely, UVA and UVB. The UVA rays penetrate the deper dermal layer of the skin and break downthe layers of collagen fibres which are responsible for the firmnessof the skin.This causes the skin to sag and wrinkles to set in. UVB rays when absorbed by the skin's outermost layer (epidermis), damages cells and causes inflammation and redness which is what we call sunburn. Besides a crimson complexion,the following symptoms when spotted, are cause for moving away from the sunlight as soon as possible. 1)Itchiness- this is triggered by the presence of chemicals known as histamines in response to inflammation. 2)Blotchiness and blistering-indications of a more serious burn where the damage might have extended past the surface of the skin to the inner layer. This kind of burn may be followed by chills, fever and nausea. Solutions: 1)Reduce swelling by applying ice on the area and take an anti-inflammtory pill eg ibuprofen, within the first 12 hours after being sun burnt. 2)Prevent dehydration by drinking as much water as possible to replace the lost fluids which had been sapped by the body. 3)Keep body temperature cool by not applying body butter, petroleum jelly or any rich and greasy substance to a sunburn. This is because these substances trap heat and can obstruct the healing process. Instead, soothe with light cream or gels that contain calming ingredients such as chamomile or aloe.

HOW TO TREAT A BLISTER

2008-10-08T20:58:00.010+08:00

We often get blisters when we wear shoes that are either of the wrong size for our feet or that has too much friction with our skin. The size of our feet can contract or expand according to weather and temperature. That explains why prior fitting of the shoes we bought in the store doesnt give a hundred percent guarantee that it would fit just nice when we wear it out on the road. Thus it is perhaps inevitable that we would almost definitely suffer from blisters when we wear a new pair of shoes unless the shoe material is of high quality and our feet are not expanded due to too much walking. To treat a blister: 1)Make a small puncture with a sterile needle at the base of the blister at a 12 o'clock and 6 o'clock position. Leave the skin of the blister on so that it can still continue to protect the skin. 2)Use a gloved finger, or a piece of clean or sterile gauze to gently remove the fluid. 3)Apply a small amount of antibiotic lotion to a piece of gauze and cover the wound. Avoid drying products such as alcohol. TIP: Prevention is always better than cure. There are sterile plasters that conform and stick ( even throughout hectic activities) to blister-proof your feet. They can also double up to protect broken blisters at the same time.

MIZUNO WAVE RUN 2008

2008-09-17T13:29:00.021+08:00

I have never joined any such events prior to this. I did contemplate joining other similar events last year but didnt get down to it. So here I was, wide awake at 530 am in the morning of the run, on 27th july2008, and hoping that I will be able to finish the race. Being a beginner at running, I was more worried of not being to complete the race than how fast I would be running and which position I will be getting. I am glad that I have supportive friends who tell me not to stress over running and to keep running consistently. They also said that i should run my own race and enjoy the run and to experience the run in a leisurely manner but still moving along consisitently. 730am on the same day, I was at the stadium of Temasek polytechnic. We were doing a mass warm up conducted by the organisers. There were a lot of people at the stadium. All shapes and sizea, all races, all ages came together to participate in this run. I suddenly realised that its a growing phenomenon of locals getting more health conscious. Thus the large number of people taking part in this race. Along the way, there were people who cut through the line and snaked in and out of the track. That was expected and probably inevitable with the large number of participants. The early morning air was marred by the smell of sweaty bodies lol:P It was a good thing that the route was off the usual road. Some roads were closed so that we had more space to run. Which was a good thing. I cant imagine being suffocated and being out of breath at the same time.. There were drinks stations set up along the 10km route. The helpers handed out cups of isotonice drinks. What appalled me was that people took advantage of the fact that they were tired due to the run, to throw the paper cups along the grass verge along the route. Now we got a paper cup trail too.. interesting.. very..

I had my paper cup in my hand til i came near to a rubbish bin and threw it away. I wasnt trying to be a role model or trying to be angelic. I just wanted to do the right thing and not condone what I dont agree with. I know I am doing the right thing and that is all that matters.

I think it was due to exhaustion or that I was not feeling very refreshed after a night of fitful sleep. I seem to wonder when I will be reachin the finishing line. I had my ipod on, loud music blasting away, which was the only way i could get motivated to persist running when my body was tired. But I was also left wondering how much longer I could reach the finishing point. Good for me that there was a pretty long trail of runners in front of me.. that seemed to work for me. I told myself that it wont be too long before I finally reach the finishing point..

1:10:30

Thats the timing for my first run. Much better than expected. Way much better. I am stil not too sure which is the motivating factor, my ipod or the long trail of runners in front of me, or the morning air or whats left of it after being polluted by sweaty bodies or the suprisingly cool weather. Either way, I am happy with my timing for the run and I know this is only the beginning of a series of runs...

GETTING STARTED ON RUNNING

2008-09-13T19:06:00.021+08:00

I remember myself as someone who never liked running at all. In fact I hated running. I hated the fact that i had to be out of breath even before i was anywhere near the finishing line. I remember my school teachers telling me i 'seemed' made for running. Even when they managed to get me off the starting line, I would give up when I felt out of breath. Once i started panting, I stopped. I didnt believe that panting was any good for me. That was when i about 10 years old. Vivid memories. Then the fitness test thingy was implemented in school. I tried running as fast as i could to get it over and done with. I was always thoroughly out of breath and i felt like i was dying, by the time i finished my 4 rounds ( I think its 4 rounds of the soccer field..my memory fails me at times ). I always felt it was a torture to have to run. I could do pretty well in my other stations like sit and reach and pull ups for girls and even shuttle run. I just could not understand the need for running to be included on fitness test. I did hear that it was for an all rounded test and it was a test of stamina, which meaning i didnt bother to know and didnt feel was needed for my understanding at that point in time. I just wanted to shut off running as much as I could. Mind you i wasnt even overweight in school. So i felt indiganant when I was told to do a sports that only fat kids had to do. Apparently I didnt know any better. The same thing happened in secondary school pretty much the same way. I spent 5 years in secondary school liking every part of PE except running. Strangely, though it was a 8 times run out of 10 times lesson, i still didnt get used to it or try to like it.. I loved the PE lessons they had in my pre-u. They had 3 months of different types of sports. I hadnt mentioned that i do like sports lke basketball, volleyball, swimming( i tried to swim), badminton.. in fact anything that gets me running around and moving and sweating i loved it. Everything except hockey and baseball and Definitely running..I felt its monotonous and well running 6 rounds of the field definitely made me like running even less. So I spent 4 years (yeah I loved school too much and thats the only excuse to stay away from home legitimately but thats another story) in pre u looking forward to 3 months of swimming, 3 months of volleyball, netball, badminton.. then i dreaded the approaching of the yearly fitness test as that meant i had to start running 6 rounds of the field in an aimless sort of way.. Yeah well i know the finishing point is at the end of the 6 rounds and that probably should make me feel motivated to run the 6 rounds quick enough to get it over and done with. I remembered I ran fast enough to pass but not good enough for a silver and I definitely was not having fun running 6 rounds, if anything at all. Besides I was looking forward to all the other sports where i could play with other classmates rather than be running by myself for 6 long rounds. I always felt that I like to be a people person and play group games. Just that they probably had to bear with my screaming when the game gets exciting and i get over excited lol. I didnt let up even when i play basketball with the guys. I was definitely as tough as I feel I should especially where there are guys involved. All the more i will not let up on my toughness and I would try my best to grab that ball from them. I certainly wasnt demure and i definitely wont be where sports is concerned. Of course i know sports isnt all about winning and I have been complimented on good sportswomanship so I know I am not a sore loser for sure *smiles* its just that I might get a little too enthusiastic when I get too excited I guess. Oh well, we are all imperfect beings arent we? Still I really wasnt too excited about running. I would go for my annual test 'raw' without training in advance. Then I would tell myself that I got to train in advance next year. Next year came and the same thing happen. I would be running myself to death and telling myself that I should train in advance nezt year. But it never happened. One day about 8 years back, I ran as fast as i could, feeling like i was dying but still manage to catch my breath, I was told that i had failed my running. Because of that I had to take the whole test all over again. Running was the crucial part of the whole test. And many people, like myself had not much problems with the other stations except running, which was a test of stamina and endurance. Appparently, I was lacking in that department. So i was dealt with a blow. After 3 years of taking the test without advance training, I got complacent and thought I could get away with it once again. But I guess it was time I learnt my lesson. And so I had to go for training to improve my stamina and speed, both of which i wasnt good at. In fact i was pretty bad at that. I had to go for training sessions grudgingly, for the sake of not having to keep failing and prolonging the vicious cycle of failing and training over and over again. Eventually I managed to pass but I still hated running. But i realised the importance of training before the test. So years passed and in between years, when I wasnt feeling too rebellious against the idea of running for no apparent rhyme or reason, I would go for a very short run around the neighbourhood. Or I would walk one or two bus stops home, telling myself that this should help me stamina. Deep down I know it wasnt helping much but I brushed off the slight feeling of uneasiness and kept telling myself that had to work, with all the emphasis on walking being a form of exercise. Strange to say, I never had to worry about failing the running test anymore. I am sure my walking had no major part to play in improving my stamina. But perhaps a change of place and a more active work life and working with a 4 legged cheeky hairy animal and playing with it helps I guess. And then suddenly running was almost second nature and I didnt hate it that much anymore. However, I still didnt like running much. Deeply rooted within me, I still had this grudge and reluctance to run. But by now I had realised by now that my struggle and unwillingness to train for my running test will one day land me in hot soup again and i certainly didnt want to fail my fitness test because of running again. And so I started to train for my annual running. But even then, I still procrastinated til the eleventh hour to start training. I would wait til about 2 weeks prior to my test then try to build up my stamina which had been lagging since my prevous test one year back. So by the time I was halfway through the uphil task of trying to build up whatever little stamina within the short period of time, I would have taken the test and then I would have stopped running altogether and fitness wise I would be slack. Out of the blue, one day, I decided that I was going to start training my fitness. I was going to do it so that I didnt run for the sake of the test. I was going to run so that I didnt feel half dead after my annual test every year. I was gonna go for a half marathon eventually. As in all things, the beginning part was the most difficult. As my body wasnt attuned to running on a regular basis, I began to feel discomfort in my kneecap. I panicked. Then i asked friends who are regular runners, the reason behind the discomfort in my knees. They then advised me to take a supplement known as glucosamine which helps in joint tissue repair and is good for people who are active or so sports and running on regular basis. I still remembered once when I was running halfway and I tripped and fell( well i definitely am not the most agile person but then i am clumsy i know) and some workers who were doing road works laugh at me. Embarrassing definitely, but more indignant. Who hasnt fell down?More important is picking myself up after the fall, which I did. I didnt allow myself to falter. In fact, I got to a point that i got so addicted to running that i be running every alternate day til my knees couldnt take it anymore and i had to cut down to 2 or 3 times per week instead. As in all things in life, there are many hurdles to cross and obstacles to overcome. I remember I stopped running for about 2 weeks at a time and that happened more than twice.In fact there was a lapse in between when I wasnt running for about 2 months or so. I think its common knowledge that once a person stops running for 2 weeks the stamina will go all the way down, back to square one. So i actually did that on a few occasions, due to holidays and sometimes feeling down. I had to keep reminding myself that i hadnt been running for too long. But the other part of me will tell me to take it easy and so would the people around me. So i began to slacken.... But somewhere in June this year, I started running regularly again. As usual, it was uphill task after not running for a while. But I am glad to say that I manage to persist and i even sign up for the Mizuno wave run in August and I actually went for it. Quite happy with myself I must say.