Fakta Diet

Apakah yang dimaksudkan dengan makanan seimbang?

Makanan seimbang bermaksud makanan yg mengandungi semua nutrien yg diperlukan oleh badan kita iaitu sekurang-kurangnya 40 jenis.

Kenapa?

Sebab kita mempunyai lebih kurang 90 jenis organ yg mempunyai tugas yg berlainan tetapi saling berkait rapat antara satu sama lain. Setiap organ ini memerlukan khasiat yang berlainan untuk ia berfungsi.

Contohnya :

Otak memerlukan vit. B12,

Jantung memerlukan vit. E,

Mata memerlukan vit. A (diperolehi daripada makanan yang mempunyai Beta Kerotena (pewarna asli yg biasanya terdapat pada lobak merah) iaitu sumber vit. A),

Hati memerlukan kombinasi vit. A, C, & E,

Tulang memerlukan kombinasi mineral Kalsium dan vit. D dsb.

Banyak jenis penyakit kronik yang kita ketahui skrg ni sebenarnya boleh disembuhkan dengan cara menukar tabiat pemakanan harian kita kepada pemakanan yang seimbang. Seperti kata Dr. Adele Davis, anda adalah apa yang anda makan, bermaksud anda sihat kerana makanan yang sihat dan anda tidak sihat kerana makanan yang tidak sihat. Contoh-contoh penyakit yang disebabkan pemakanan tidak sihat adalah Anemia disebabkan kurang zat Besi, Prostat disebabkan kurang zat Zink, Tiroid (Beguk) disebabkan kurang Iodin, Cox-B disebabkan kurang Selenium & vit. E dll. Kesimpulannya, kita kena makan makanan yang memberi kita kesihatan dan bukan hanya mengenyangkan sahaja. Terdapat 3 cara untuk mendapatkan khasiat seperti yang diterangkan tadi.

Cara 1 :

Setiap kali kita ke pasar kita cari lah sayur-sayuran atau buah-buahan yg mempunyai warna seperti lobak merah, bayam purple(inda tau la apa jenis bayam ni), sayuran berwarna hijau (lebih gelap warna hijaunya lagi bagus), buah-buahan seperti tembikai (sikui) warna merah & kuning, buah naga (dragon fruit) berwarna merah & putih, kepayas (papaya). Pendek kata semua sayuran atau buahan yg berwarna-warni lah. Nmpk semuanya sedap2 belaka, tetapi kita kena pilih yg tidak menggunakan baja kimia ataupun racun perosak. Kalau boleh yg organik yg hnya menggunakan baja asli tanpa kimia. Apabila kita memasak makanan seperti sayuran, jangan dimasak dengan kepanasan melebihi 25 darjah Celsius, nanti hilang semua khasiatnya. Buahan pula klu boleh jgn dikupas kulitnya kerana kandungan vit. C pada buahan terletak dibawah kulit dan di atas isi dan bukan pada jusnya seperti yg biasa kita dengar. Namun cara ini sangat mencerewetkan dan banyak wang perlu kita guna untuk mendapatkan makanan-makanan tadi.

Cara 2 :

Cara ini paling senang. Apa susah-susah mau pigi cari semua makanan tadi. Pigi saja sana farmasi, beli saja multi-vitamin atau B-complex atau suplemen yg mengandungi hampir semua (bukan semua) khasiat yang diperlukan. Tetapi persoalannya, adakah ianya SEIMBANG? Kita juga terpaksa melabur banyak wang untuk membeli suplemen-suplemen ini hanya untuk mendapatkan 40 jenis khasiat sehari.

Cara 3 :

ShapeWorks Formula 1 Nutritious Mixed Soy Powder Drink

So terpulang pada anda untuk memilihnya...bagi saya tentulah cara 3..Dengan ShapeWorks-  cepat, mudah, lengkap!

Kenali Herbalife Formula 1 

#6 Cabaran 30 HAri: Apa Saya Makan Hari ini- Hari Mentekedarah

Hari ini hari cheat day.

Kesahnya…

sebab ari ni sabetuuuuuu!!heheh
penyakit M melanda...
sebab hari keroje pagi ke malam dok ofis kan..

Lagi pun kan, semalam punya kueteow goreng yang kunun beli untuk sarap tu tak habis..tak baik membazir, selagi tak basi kita kena selamatkan. malu la kat anak2 murid tadika kalau tau ustajah yg ajar hadis "membazir sahabat syaitan" ni lah yang ratu membaziaq! so dipanaskan pagi tadi beserta sedikit touch up supaya kena cita rasa sendiri ^_^

Lunch pulak panaskan lauk bungkus  petang semalam kat bibik (makcik kantin kafe ofis). Ayam rendang and sayur togey. Sebabnya tak sempat nak ke pasar semalam. Dan tak ada kedai jual sayur-sayuran selepas tengah hari memandangkan pasar besar kajang betul2 dekat dengan tempat kerja. Dan sebab rumah kita di puncak bukit nan tinggi melangit. Tak mampu den nak turun cari makanan dan mendaki balik. Tak mampu juga nak pizzahut atau kfc delivery. Sat lagi 6 jam aku kena larik pusing kondo ni demi nak bako balik kalori2 yang melampau dalam makanan2 segera tu. Dahla makanan proses pulak kan..uhuu

Petang sikit lapar balik. So gorenglah nasik…

Kemudian tiba-tiba dapat call orang nak beli produk. Alhamdulillah rezeki..

Selepas perbincangan dia nak jumpa hari esoknya, ahad. Tetapi saya ada Klinik Usahawan dengan Dr Azizan pulak..dan dia sangat tak tahan, nak segera!huhuuu.
sebab dah lama cari lepas lost contact dengan coach sebelum ini. Ada try call satu nombor dapat kat internet tak berangkat, satu nombor lagi pulak jauh sangat..dan saya pilihan ketiga, maka dengan sayalah jodohnya untuk menjadi coach..Allhamdulillah…

Nak meeting dengaan bakal coachee saya ni saya kenalah cukup barang..dan dia nak makan murah, bermakna kenalah signup, dan IBP Herbalife tak ada pulak dalam simpanan saya..beserta dengan scanner khas yang diguna Herbalife Coaches seluruh dunia.

Tak kira dia tu Doktor ke, Nurse ke, bekas engineer ke, bekas guru ke, bekas arkitek ke, kami guna scanner khas yang ini, yang mana hanya Herbalife Independent Distributor memperoleh diskaun 50% jika membeli scanner ini. Bukan Herbalife Distributor harganya dalam 700-800 ringgit. Memandangkan saya tak ada keduanya dalam simpanan buat masa ini, maka saya terpaksa pinjam dengan sahabat tersayang Syahkila di Desa Tun Razak , Bandar Tasik Selatan..

Alkisahnya dia tak da di rumah sepanjang hari..jadi saya kena datang lewat sikit. Akhirnya pukul 10 meninggalkan kondo, menuju ke stesen ktm..Sampai di KTM saya beli pulak secawan jagung manis akibat kelaparan.

Sampai di Terminal Bersepadu Selatan, kerana belum cukup kenyang gayanya dan disebabkan call Qila tiada berangkat kerana mati handphonenya maka saya pun menyinggah lagi di kedai makan…selesai makan dalam jam 1130 pm. gila! Berapa kali tah melantak hari ini..maklumla, orang gastrik special case sikit.heheh.

In short, hari ni adalah hari cheat day.. :'(

Sekali pun tak cuci usus, sekali pun tak detox, sekali pun tak masukkan nutrition lengkap ke badan, 10 minit pun tak fit hour! Selain memasak,dan berjalan sesikit,  berapalah sangat bakonye…uhuhuuuuu.. T_T

NVM, esoknya buleh cover balik! makan dengan kalori lebih rendah, definitely akan banyak berjalan sebab nak travel untuk berguru dengan mentor kekayaan dan kejayaan , multibillionair dr Azizan Osman, dan detox balik dengan produk2 Herbalife!!yeahhh

Till then

Wassalam and thanks reading! ^_^

ENTRY LAIN CABARAN 30 HARI:

CABARAN 1: GAMBAR TERBARU DAN 5 FAKTA TENTANG SAYA 
CABARAN 2: 5 CARA MEMENANGI HATI SAYA
CABARAN 3: SESUATU YANG MENGUATKAN SAYA
CABARAN 4: BUKU KEGEMARAN
CABARAN 5: PERKARA YANG INGIN DIKATAKAN KEPADA BEKAS KEKASIH

MAGIC NUMBER??

Apa itu Magic Number? Semua orang ada magic number.. Magic number yang menentukan Meal Plan anda seharian..

Meal Plan 4x makan..tapi bonus dapat turun berat or naik berat or untuk kesihatan bergantung program yang akan anda jalani ..

**keputusan adalah tidak tipikal.. 

hasil individu mungkin berbeza-beza

 

Serious nak dapatkan MAGIC NUMBER?

Hubungi saya ,

Mesej/Whatsapp/Wechat 01123772476

IG: Adila_Jurulatihperibadi

FB: Adilah Isharudin @Adilah Backtoshape

FB : Sihat Itu Kebahagiaan

SIHAT JANTUNG BERSAMA HERBALIFE NITEWORKS!

Apa itu penyakit kardiovaskular?

Penyakit jantung ialah istilah luas yang digunakan untuk menerangkan bermacam-macam penyakit yang menjejaskan jantung dan salur darah seseorang. Istilah “penyakit jantung” kerap digunakan bertukar ganti dengan “penyakit kardiovaskular”.

Penyakit kardiovaskular merupakan sebab utama kematian di seluruh dunia dan ia merujuk kepada gangguan salur darah yang membekalkan darah ke jantung dan bahagian-bahagian penting tubuh yang lain seperti otak, buah pinggang, mata, tangan dan kaki.Pengesanan awal risiko-risiko kardiovaskular membantu mengurangkan penderitaan akibat penyakit jantung dan mencegah komplikasi-komplikasinya seperti kegagalan jantung, serangan jantung, angin ahmar, penyakit buah pinggang dan penyakit arteri periferi melalui rawatan awal.
Penyakit kardiovaskular ialah proses yang bermula dengan kerosakan kepada tubuh akibat faktor-faktor gaya hidup seperti merokok, tiadanya kegiatan fizikal dan diet yang tidak sihat.
Kerosakan ini akan berkembang menjadi penyakit berisiko tinggi seperti kegemukkan, tekanan darah tinggi, kencing manis dan paras lipid tinggi. Jika ia terus dibiarkan tanpa ditangani, penyakit-penyakit ini seterusnya akan berkembang menjadi penyakit vaskular yang akan mengakibatkan kerosakan dan kegagalan pelbagai organ dan akhirnya kematian.

Apakah faktor risiko penyakit ini?
Ia bermula daripada GAYA HIDUP YANG TIDAK SIHAT ---> PENYAKIT RISIKO TINGGI & FAKTOR YANG TIDAK BOLEH DIUBAH ---> KEROSAKAN ORGAN HUJUNG
Siapa yang berisiko mendapat penyakit ini?
Pesakit yang menghidap kencing manis, tekanan darah tinggi, mempunyai masalah kegemukkan yang berlebihan dan penyakit buah pinggang berlarutan mempunyai risiko yang lebih tinggi untuk mendapat penyakit kardiovaskular.

TETAPI, bagi individu yang berisiko tetapi tidak mempunyai simptom penyakit kardiovaskula, adalah dinasihatkan nasihat agar membuat beberapa perubahan kepada gaya hidup bagi meningkatkan kesihatan jantung mereka. Perubahan-perubahan ini termasuklah mengurangkan merokok, makan makanan yang sihat dan kerap bersenam. Jika sesuai, pesakit juga akan diberikan ubat untuk merawat tekanan darah tinggi, paras lipid tinggi dan kencing manis. Individu yang berisiko rendah harus terus mengamalkan gaya hidup yang sihat.

Maka, marilah kita jalani HIDUP GAYA HIDUP SIHAT dgn mengamalkan ciri-ciri di bawah:
Pemakanan sihat
Kekalkan berat badan yang sihat
Selalu libatkan diri dlm kegiatan fizikal
Kurangkan/tidak merokok
Pastikan tahap kolestrol anda terkawal
Pastikan tekanan darah anda terkawal
Pastikan paras gula dalam darahl anda terkawal
Ambil ubat anda secara tetap
Sila jalani pemantauan tetap jika anda mempunyai masalah perubatan kronik...

Persoalannya, bagaimana HEBALIFE NITEWORKS boleh membantu?

Herbalife Niteworks dicipta berdasarkan kajian selama 40 tahun dalam Nitric Oxide (N.O) dan telah dihasilkan oleh Dr.Louis Ignarro (saintis Herbalife & pemenang Nobel Laurrette in Medicine 1998).

Apa itu N.O?
Nitrik Oksida (NO) dilepaskan di dalam endothelium dalam salur darah untuk memberi isyarat agar salur darah berada dalam keadaan rehat dan mudah lentur (elastic) dan meningkatkan aliran darah ke jantung. Ia secara semula jadi yang dihasilkan oleh tubuh manusia, walaupun dalam kuantiti yang kecil, pecahan asid amino.
Manfaat utama dan tugas nitrik oksida..
Mengatur peredaran darah dan menetapkan aktiviti otak, paru-paru, hati, perut dan organ-organ lain.
Membantu tekanan darah, melebarkan pembuluh darah boleh menyebabkan ereksi zakar dan digunakan oleh sistem kekebalan tubuh untuk melawan virus, bakteria dan parasit infections.
Kemampuannya untuk mengurangkan keradangan membantu otot yang terdedah kepada stresses.
HEBALIFE NITEWORKS telah digabungkan bersama dengan L-Arginine dan L-Citrulline utk membantu merangsang pengahasilan Nitrik Oksida.
Kebaikan gabungan L-Arginina dan L-Citrulline
L-arginina adalah asid amino yang membantu badan menghasilkan nirik oksida.
Menambahkan dengan L-arginina, peringkat nirik oksida adalah pada tahap yang optimum, dan jantung tidak kerja keras untuk mengepam darah ke seluruh tubuh, dan kami mendapat manfaat daripada stamina yang lebih baik, tenaga dan prestasi seksual.
L-citrullina memberi manfaat kepada sistem yang memudahkan pengeluaran L-arginina, kerana ia ditukar kepada L-arginina.
L-Citrulline membantu menyelesaikan masalah penyerapan nutrisi oleh badan, peningkatan L-arginina(melalui proses penukaran atau proses sintesis), di mana dan bila diperlukan.

KELEBIHAN HEBALIFE NITEWORKS
Mengandungi sebatian proprietari L-Arginina dan L-Citrulline untuk membantu merangsang tahap penghasilan Nitrik Oksida.
Membantu menjaga agar tona saluran darah, fleksibel dan muda untuk peredaran darah yang lebih baik.
Membantu meningkatkan pengaliran darah, fungsi yang menyokong jantung, otak dan organ2 lain.
Membantu menyokong tahap tekanan darah sihat yang berada dalam jumlah yang normal.

HERBALIFE NITEWORKS ENDORSED BY-->>

 DR lOU IGNARRO, NOBEL LAUREATTE IN MEDICINE 1998

Testimoni

By Dina L. Mitchell on December 28, 2008

Flavor Name: Original Flavor (Kosher Parve)Size Name: 10.6oz (300g) Verified Purchase

I first heard about the doctor that developed this product and his winning the nobel peace prize for it's development and I searched the internet for info on him...then I researched the individual elements and then I bought the doctor's book....I am 71 and last winter I was feeling really bad and my doctor couldn't find anything to cause me to be that way except high cholesterol and high blood pressure and I was taking 7 prescriptions for that.....I asked my cardiologist and my primary care doctor if this would interfere with the meds I was currently taking and they both said no...each said that they had prescribed some of the ingredients in the product but not as a formula....so I had blood labs done and five months later I had it done again...my labs had all come into spec except my triglicerides..they got higher and I am now trying to drop that number by not eating so much carbohydrates....my overall cholesterol dropped 68 points...I now use this product regularly and I take one bp med, twice a day and one water pill a day.....but the really wonderful thing is that I feel good again and I can get up and move around and go shopping again.....it's been a great find for me....

Jodi Lara

April 2nd, 2009 at 7:44 pm

I also know the nightworks is great as I have my hubby using it and his blood pressure has went down tremendously!

Candice Eman

April 26th, 2009 at 8:10 pm

I use Niteworks for the most amazing sleep ever! I mix it in cold sparkling water. If you drink before going to bed after a big night out, it is fantastic at preventing any hangover. But seriously, i love the taste, and i get amazing energy from using this product regularly.

Beverly gerres

April 29th, 2009 at 6:51 am

Niteworks along with other herbalife Targeted products has helped me to get off Asthma Meds. Yes during this allegy season Im not taking any Asthma Meds. Im Herbalife for Life.

Vickie Jaussi

June 14th, 2009 at 12:55 pm

Niteworks is amazing at reducing the swelling of veins in the lower legs. My husband has been able to come off all of his heart meds, with his doctors approval, after suffering a heart attack.

Hidden Sugars: 7 Foods to Avoid

By: Dr Lou Ignarro

Most people don’t know that by the time they’ve eaten breakfast and had their morning coffee or espresso drink, they’ve met their sugar quota for the day. It’s not the whole food ingredients or coffee—it’s the additives: added sugars in breakfast food and coffee sweeteners like syrups and flavored creams. Then, pile on sugary soft drinks or sweets throughout the day, and it’s easy to exceed what nutrition experts recommend as part of a healthy diet.

According to the USDA, Americans eat an average of 32 teaspoons of added sugars a day. Take a moment to think about eating a teaspoon of sugar one, two, three, four…32 times. That might seem a ridiculous idea, but many people eat an equivalent amount just through sweetened foods and drinks.

Yet the World Health Organization suggests that people eat a fraction of that amount—25 grams, or about 6 teaspoons daily, which is found in less than one soft drink. Those recommendations cover all added sugars, including those naturally found in honey, syrups, fruit juice and fruit concentrates.

High sugar intake increases the risk of a variety of health concerns, including heart disease. To support heart health, let’s look at some of the top sugar-filled foods to avoid. (You might also be interested in my article, “7 of the Worst Foods for Heart Health.”)

Breakfast cereals: Even if you try to avoid sugary cereals, chances are your morning bowl is made up of a good amount of added sugar. Most breakfast cereals, including those marketed as “healthy,” can contain as much as 20 grams of sugar per serving.

Alternative: Homemade steel-cut oatmeal with fruit

Cereal bars: A cereal bar might seem like a healthy breakfast, but most are loaded with sugar. Many contain anywhere from 12 to 19 grams of sugar per bar.

Alternative: Whole wheat toast with avocado

Canned or packaged fruit: Fruit is healthy, but usually not when it’s canned or packaged. Most fruit is contained in syrup that adds up to 26 grams of sugar per serving.

Alternative: Whole fruits like apple, orange or pear

Condiments: A healthy salad or sandwich can easily become unhealthy with sugary condiments. Salad dressings, ketchup, pickle relish, mayonnaise and barbeque sauce are all condiments to avoid due to high sugar content.

Alternatives: Balsamic vinegar with Italian spices for salad; mustard, pesto, salsa, hot sauce or vinegar for sandwiches

Coffee creamer: Before you pour sweetener into your coffee, think of the health consequences. Just one tablespoon of a typical sweetened coffee creamer contains around 5 grams of sugar, which is 20 percent of the recommended daily intake.

Alternative: Milk (cow or unsweetened almond, flax or hemp)

Soft drinks: Flavored soft drinks may be the worst culprit of all because of the extremely high sugar content. Just one can might have as many as 33 grams of sugar, or almost 7 teaspoons.

Alternative: Carbonated water with a squeeze of lemon, lime or orange juice
Fruit drinks: Because this drink contains the word “fruit,” it can be easy to consider it healthy. Yet some fruit drinks contain less than 3 percent juice and can have as many as 22 grams of sugar in just 16 ounces (2 cups).

Alternative: 100 percent fruit juice with no added sugar, in moderation

Most of all, check labels for sugar, saturated fat and sodium content. Opt for whole foods as much as possible, and limit your intake of processed options. Small, daily choices lead to big, lifelong health benefits.

How do you limit your sugar intake? What are your favorite foods that are naturally low in sugar?

[1] http://www.usda.gov/factbook/chapter2.pdf

[2] http://www.who.int/mediacentre/news/notes/2014/consultation-sugar-guideline/en/

[3] http://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

[4] http://fitnesstogether.com/sebring/site_downloads/Sugar_In_Cereal.pdf

[5] http://ndb.nal.usda.gov/ndb/foods/show/4358?qlookup=14400&max=25&man=&lfacet=&new=1

[6] http://ndb.nal.usda.gov/ndb/foods/show/4457?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=fruit+juice

About Dr. Ignarro

Dr. Ignarro is a pharmacologist who has spent over 40 years as a research scientist. In 1998 he was awarded the Nobel Prize in medicine for his research into Nitric Oxide. Dr. Ignarro works with Herbalife to advance heart health around the world. For more information about Dr. Ignarro, see his extended bio.

List of High-Protein Foods and Amount of Protein in Each

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.

Beef

·         Hamburger patty, 4 oz – 28 grams protein

·         Steak, 6 oz – 42 grams

·         Most cuts of beef – 7 grams of protein per ounce

Chicken

·         Chicken breast, 3.5 oz - 30 grams protein

·         Chicken thigh – 10 grams (for average size)

·         Drumstick – 11 grams

·         Wing – 6 grams

·         Chicken meat, cooked, 4 oz – 35 grams

Fish

·         Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

·         Tuna, 6 oz can - 40 grams of protein

Eggs and Dairy

·         Egg, large - 6 grams protein

·         Milk, 1 cup - 8 grams

·         Cottage cheese, ½ cup - 15 grams

·         Yogurt, 1 cup – usually 8-12 grams, check label

·         Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

·         Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

·         Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

·         Tofu, ½ cup 20 grams protein

·         Tofu, 1 oz, 2.3 grams

·         Soy milk, 1 cup - 6 -10 grams

·         Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

·         Soy beans, ½ cup cooked – 14 grams protein

·         Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

·         Peanut butter, 2 Tablespoons - 8 grams protein

·         Almonds, ¼ cup – 8 grams

·         Peanuts, ¼ cup – 9 grams

·         Cashews, ¼ cup – 5 grams

·         Pecans, ¼ cup – 2.5 grams

·         Sunflower seeds, ¼ cup – 6 grams

·         Pumpkin seeds, ¼ cup – 8 grams

·         Flax seeds – ¼ cup – 8 grams

 source

Protein: How Much Do You Need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people following a low-carb way of eating, who usually are replacing part of their carbohydrate intake with protein.

What is protein?

Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

Proteins are made up of smaller units called amino acids. Our bodies can manufacture most of the needed amino acids, but nine of them must be gotten from our diets. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.

How much protein do we need?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams. (The top calculator on this pagecan compute a range of the recommended dietary protein for you. The lower number in the range is the minimum.)

Another way to compute protein needs has to do with lean body mass, rather than total body weight (based on the idea that our fat tissue needs less protein to support it). This method is discussed in the Zone Diet and Protein Power books. The second calculator on this page can help you compute this number. To do this, you will also need to know your body fat percentage. (Body Fat Calculator here)

Do athletes need more protein?

Yes. People engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. The current recommendation is for these athletes to consume 1.2 to 1.7 grams of protein per day for each kilogram of body weight.

Do pregnant women need more protein?

Yes. The Institute of Medicine recommends that the minimum protein consumption for pregnant women be about 10 grams per day more than usual, though this is not as crucial in the first half of the pregnancy.

But shouldn’t protein intake be a percentage of total calories?

Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10 percent to 20 percent, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because typically, larger and more active people need more calories, so the more calories they need, the more protein they will get.

Where this falls down is when people are eating diets that are lower in calories for any reason, conscious or not. People who are ill or losing weight, for example, do not need less protein just because they are eating fewer calories -- so anyone on a weight loss diet shouldnot go by the "percent of calories method" for calculating protein needs.

What happens if we don’t eat enough protein?

Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.

Is it OK to eat a lot more protein than the minimum recommendations?

This is an important question for people on diets that are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.

Extra protein can be broken down into glucose in a process called gluconeogenesis. On low-carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase. However, some diabetics do find that too much protein causes an excessive blood sugar rise, and low-carbers sometimes find that as time goes on they do better with a moderate protein intake right than eating large amounts of protein.

Can Too Much Protein Cause Bad Breath?

Yes, actually, it can. If this is happening suddenly after a dietary change, excess protein could be the cause of bad breath.

What foods have the most protein?

Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein. This information can help:

Calculate Your Protein Requirement

List of High-Protein Foods, with amounts of protein listed

Protein Sources That Are Low in Saturated Fat

Low-Carb Vegetarian Protein Sources

_Sources:

_{Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences.}

_{Lemon, PWR. (1996). “Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle?” Nutrition Review 54:S169-S175.}

_{Nutrition During Pregnancy: Part II. Institute of Medicine. (1990)}

5 Reasons “Thin” Doesn’t Mean “Healthy”

I had a conversation the other day that stuck with me long after it was over.

After listening to a colleague detail his busy schedule, from four kids to a full time job and master’s program, I was curious. My instant and honest response was to ask how he had time to work out. After all, I wondered, how could he deal with the stress of his life and keep his energy levels up if he didn’t make time to move his body regularly?

His answer came after an awkward laugh. “I don’t, really.”

He then explained why he figured he was healthy enough, even though he doesn’t work out. A year ago, his doctor had instructed him to lose 5 pounds. He did a crash workout plan for a few months and lost 10 pounds. He was relatively slim and had lost the extra weight—so, he reasoned, that means he’s healthy.

Unfortunately, my colleague’s misconceptions are pretty normal. Many people think that the way you look (thin, heavy) reflects how healthy you are. As someone passionate about health and fitness, I knew his logic just doesn’t work. To be healthy, exercise must be part of a lifestyle built around wellness.

 “Healthy” Is About More than Body Size

Aside from eating a healthy diet, working out is the most important thing a person can do to prevent disease and increase quality of life. As the executive editor of HealthIsWealth.net, I’m lucky to be exposed to information and research showing just what a healthy lifestyle includes—not to mention that I have the opportunity to learn directly from great minds like Dr. Myers and Dr. Ignarro.

I saw Dr. Myers a few days later after that conversation and brought up the discussion, knowing he’d have some sound reasoning behind why “thin” and “healthy” are not synonymous terms.

“The idea is that a person needs to get healthy, not just that they need to lose weight,” Dr. Myers explained. “Being healthy and losing weight aren’t exactly the same. A healthy lifestyle is about changing your habits for a lifetime. The motivation was good—but it didn’t lead to a lifetime change in this person’s approach to how he’s going to treat his health.”

Being overweight is a top risk factor for a number of conditions, including cancer, diabetes,heart disease, and many other conditions. But just because a person isn’t overweight, that doesn’t mean she’s healthy. Here are five reasons why.

#1 Being “skinny fat” can be dangerous. Some people have genes that allow them to eat whatever they want, rarely exercise, and yet remain thin. But research shows that some people who appear thin can be metabolically obese, making them just as at risk for disease as people who are visibly overweight. Similarly, some people who have extra pounds can be healthy.

#2 All calories are not the same. Many people believe that all calories are created equal. Yet processed foods often contain high levels of sugar and saturated and trans fats, which the body stores as visceral fat, a type of fat that increases the risk for diabetes, heart disease, stroke and other medical conditions.

#3 BMI is not the best measure of health. Doctors often assess body mass index (BMI), a weight-to-height ratio used to determine if someone is overweight. However, the test doesn’t distinguish between lean tissue and fat. For example, I weigh close to the same amount now as I did several years ago when I was less active. But I look and feel much fitter because my weight is now made up of more lean muscle mass. Body fat percentage or body composition (the percentages of fat, bone, water and muscle) is a better measure of health.

#4 Thin people don’t tend to consider themselves unhealthy. Like my colleague, many people who appear thin and healthy, even if they are metabolically obese, may be less likely to get routine screenings or regular checkups.Because of this, they may have a number of risk factors they aren’t aware of. They may also be less motivated to exercise or eat well because a fast metabolism will keep them from gaining weight.

#5 Living vitally isn’t about weight. High energy levels, disease prevention, reduced stress, feeling rested and balanced, good relationships—these are the things vital lives are made of. By focusing just on weight as a measure of wellness, you may miss out on all that a healthy lifestyle has to offer.

I’d love to see our society’s perception of health shift. It’s not about how much you weigh but rather how you live—all of the pieces and parts of healthy living, working together synergistically. Perhaps if we can shift our thinking to see the benefits of health beyond appearance and other superficial methods of measuring wellness, we’ll begin to embrace the wonderful benefits of vital living.

What do you do to live vitally?

Stacy Ennis is the editor of HealthIsWealth.net and a writer specializing in health, nutrition, exercise and disease prevention. Follow her on Twitter: @stacyennis

[1] http://time.com/14407/the-hidden-dangers-of-skinny-fat/

[2] http://www.nbcnews.com/id/26143255/ns/health-heart_health/t/being-skinny-no-guarantee-healthy-heart/#.U0wRLxZbRWZ

Q&A by Kevin Zahri: What exercise to reduce hips, thighs and tummy?

Assalamualaikum.

Have you had your shake today? 

If no call me now to get it!
Today I would like to share something from fitness expert, Kevin Zahri

taken from his website in q&a about herbalife and exercising..

so let this be your guide k dearie!

Q:Salam Kevin, how are you?
What is exercise equipment for hips,thighs and tummy? I went to gym 4x per weeks n juz do treadmill,cycling, sit up and sometime aerobic? my prob…i got a big hips,thighs and distended. I want exercise to focus these area. FYI I also taking herbalife everyday.. i drink 4-5 liter water perday, protein shake for breakfast and dinner while i take rice,chicken/fish,vegetables and fruit during lunch.. u think this diet program good for me? thanks..

A: Wasalam,

To reduce the size of your thighs, hips and tummy is really all about getting rid of extra fat so that the muscles underneath can “shine” and give you that toned look. How to do this? Simply by creating a calorie deficit whereby calorie in are less than calories going out. This is weight or fat loss 101. You can create this deficit by:

1. Dieting alone to reduce the calorie intake.
2. Aerobics and Cardio help you increase the calorie output.
3. Weight training helps to increase your overall metabolic rate which helps to increase calorie output without additional activity.
4. Some thermobased supplements (usually caffeine based) help to increase your metabolic rate.
5. Herbalife helps you reduce calorie intake by controlling your cravings (protein and fiber)
6. Drinking more water is key to help you reduce water retention.

So “looks” like you are doing all the right things  But only time will tell as weight/fat loss takes time. Again your focus should be overall weight loss as you can’t spot reduce fat from your thighs, hips and tummy alone.

Now why I say “looks”, because I dont know much about the quality of your exercise/training and the quantity of your calorie intake.

Hope this helps and all the best.