The Food Pyramid

During our school days, we've been taught about The Food Pyramid, or even if you were to go to a dietition these days - they still talked about this old Food Pyramid (I know that because during my initial days of trying to lose weight, I did go to one of those dietation session - the lady dietation explain the details of this pyramid (posted on the wall), and why we need to take a lot of grains etc etc).

Here's the traditional Food Pyramid (published in early 80s) that we've learnt over the years.

Do you know because of this food pyramid - we're mis-informed, and since they (whoever that produce it) published it, the rate of obesity in the world increases?? - do a search on uncle google, and you'll find studies after studies proofing it.

The traditional food pyramid actually suggested that in a day, we need to take food based on the food groups. From the base of taking a lot of carbohydrates from grains in a form of breads, rice, pasta, etc to a narrower/higher in the pyramid of other food groups like veggies, chicken, meats, milk, eggs and take sparingly of oils, ice-creams, cakes.

I've learnt throughout my journey - if I were to stick with this recommendation, I won't lose the fat and lose the weight. The key to my diet, is to choose the types of carbohydrates, protein, and fats (no such thing as low-carb diet, low-fat diet, low-protein diet)...so Dr. Atkins is wrong?.. you bet. 

I tend to agree with the revised Food Pyramid guidelines  (published in 2005)- that everyone should be aware of.

Further to that, in my own diet, I tend to eliminate or avoid some food groups altogether. Like refined grains products, processed/packaged food, and sugar (as much as I can). On carbo, focus on complex carbohydrates only, that is high in phytonutrient index - that's the key of increasing your metabolism and control your insulin levels through-out the day. On fats - I eliminate as much as trans-fat as possible (this is another reason why I avoid processed/packaged food), and go sparingly on saturated fat. On protein - make it at every meal, in its most natural form as much as possible. and most of all - focus on getting a lot of fiber! (both soluble and insoluble types), and drink a lot of plain water!.

So there you go! - hope you've learn something new today.

UPDATE:
My latest post (Nov 2010) -- shares on my recommendation for "what to eat, and what not to eat".

let's get healthy!

Sher Khan.

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No time, too busy to exercise

There are days when I'm too busy at work, and got back late that I'm not able to exercise.. this week is such a good example, for the whole week, I got back late (way past 8pm), that I've missed my 'window' of exercising (if you've been following this blog, my typical routine is between 7 to 8:30pm) - I've found that's the best time for me to sweat it out. I've tried early morning, but I'm more productive (and stronger) during this time. 

If I were to get back home late - I'll miss the exercise for the day. Right? well, not exactly.

Although I'm not able to do a full blown 45min strength and cardio routines, to the very least, I make sure I do bunch of push-ups, pull-ups, chin-ups, and squat during this tight period, I even can sometimes squeeze running high knee on the spot, and quick barbell military press - just before I hit the shower. 

See my previous post on those routines I mentioned.

Exercise is so important for our body to maintain a greater number of mitochondrial mass. The more exercise you do, the more these power-cells in our body is produced, and ultimately, it shall boost our metabolism to its peak!

What the heck is mitochondria? go and search with uncle google lah.. lots of reference.

In short, it's the energy cells within your body - has those tiny hairs that produces energy. The more active you are, the more of these hairs grows on these cells, and the more energy it produces -that increases your metabolic rate! -- this is the secret of losing the fat!

The trick is to keep exercising (interval training that is - working at 80% of maximum heart rate), and these little power-cells shall flourishes -- making you more energetic, stronger, and definitely assisting you in the quest of losing the excess weight... even while you're sleeping, watching tv, or even right now while you're reading this blog!

Go and have a deeper read on mitochondria, and then you would understand why it's so important that we need to exercise regularly.

let's get healthy..

Sher Khan.

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I told myself...

"I'm always hungry!", "I don't like apples/pear/mangoes", "I don't have time to exercise", "I can't live without my coffee", "I love red-meat steaks", "My work/life is too stressful, that I turn to food for comfort", "When I'm out with friends, I don't want to offend them (for having savory desserts, alcohol drinking, teh-tarik, etc)", "I love nasi lemak/roti canai/pizza - they keeps me energize!", "Coke/Pepsi is my life!","I live on McD, KFC, DunkinDonuts, etc", "I don't like to sweat in the morning (or afternoon, or evening,)", "I don't know how, so that's why I don't do it", "I just love Pringles/Lays/Doritos/Twisties/etc etc)" .... the list goes on and on and on..

Those are the quotes that I myself used to have, but not anymore...

I told myself, I've definitely did something wrong for the past 34 years, that made me into what I was..

I told myself, if I can't lose weight (that's something totally under my control), don't bother trying or dreams about other achievement..

I told myself, I want to see my kids grow up, and at least to see them get married one day..

I told myself, I want to able to run and play together with my kids, not watching them by the side..

I told myself, I don't want to die early and leave my wife and kids suffering without me..

I told myself, f**k-other people with their comments, I shall proof to them and ownself, I'm worth it!

I told myself, WHAT'S STOPPING ME?!!

I told myself, I CAN DO IT!!

Pump up the volume, and view this video.

Sher Khan.

Incredibly Inspiring Video - Get Back Up!

..and you thought you had a bad day?

There are times when we think and felt that our life is worthless - everything you do doesn't seems correct, or things seems impossible to you.

see below and be inspired.

So, what do you do when you fall down? You get back up. Bigger and better things awaits you.

Have a great weekend.

Sher Khan.

Ginseng soup.. anyone?

Gong Xi Fa Chai to my chinese friends all over the world!

It's 2-days public holidays here in Malaysia, and I'm taking the opportunity to do some shopping and trying new recipes!

These days, I've always looking to add some new flavors into the food I'm taking, as long as it's good in its nutritional values and brings benefits to me, I'm all for it!

Recently (during last christmas), I was at a food court, looking for things to eat, and stumble upon this stall that sells various chinese soups - from ginseng to herbals soups, etc (it's at Lot10 shopping centre). I've never in my life ever taste any of these (I used to cringe when my chinese friends ate them.. remember that William? (not sure if he'd ever read this)). That day, in the name of 'a good stuff', I ordered a bowl of its chicken-ginseng-soup.

It look something like this image below (well I borrowed the picture from a site - so you get the idea, there's a recipe there too).

As they said, the rest is history - I just LOVE them!!

Since then, I've been on a search of a chicken-ginseng-soup, but it's not easy to find some halal version of it (I guess I've not searched hard enough). Never mind I thought, this is a good chance to be adventurous and try something new myself at home!

As always, Mr. Google showed me the path, printed some ingredients list, and off I went to find it. I've no clue where to look for it, tried asking at my local grocery stores, found some pre-packages stuff branded under the name of 'Uncle Sun' - taste just like the one I expected. I'm happy - been having ginseng soups now at almosts every other weekend!

Now that I'm getting more familiar with the ingredients, I tend to buy the ingredients raw at the local chinese medicine shops - and make myself the soups (at least I can control how much salt etc). My family are getting used to it now, and all of them been taking it with me! even my 3 year old!

Since today is Chinese New Year, I wanted to be slightly 'oriental' and making myself the soup - this is my version below. Added some beans, celery, lentil, lotsa onion, etc - just to add more fiber to it.

This was my lunch, at least what's left of it. I tend to eat them all - the ginseng, dried wolfberries, chinese red dates, tree bark, dried longan, lotus seeds, everything! (except of coz the chicken bones), and I have it with some brown rice only. 

Hmm.. actually I've some left for a reason.. my dinner! ;)

Have you try something new today?

Sher Khan.

Can I eat this.. that.. this?

I've people coming to me.. and ask.. 'Sher, can I eat this?' - holding a warm-chocolate-chip-muffin-top-with-some colorful sugary-stuff. I look at the person, with a surprise look, and have yet to open my mouth, and the person response 'This is it for my lunch... can right?'

Duh.

Just yesterday, I had a colleague asked me, 'eh Sher, I wanted to ask you la, I've been on a diet for a while now, trying to lose weight,  have not been eating much, but it doesn't seem to work la, how ah?'. On her desk, I saw some candies, and a mug of a 'diet' tea. I asked, 'what do you have for breakfast?', she said, 'just this tea now, and 2 slices of the leftover pizza in the office pantry earlier at 10am'. I asked again, 'what about lunch?', she responded, 'not yet' (it was already 3pm), she still haven't do lunch, and saying she's so hungry, extremely hungry, that later she went to the pantry and made a herself two-pieces of white bread spread with some margarine.

Double Duh!

I even got people SMS me, asking 'sher, chicken tandoori ok ah?', 'what about corn-in-cup?','should I go for latte or mocha?', 'coke light?', 'chocolate can riteee?','gardenia break-thru?', 'there's a healthy cake sold at SecretRecipe, it should be ok right?'

duh. duh. duuuuhhhhhhh. duuuuuuhhhhhhhhhhhhhh..

If you've been following this blog, you'd know what I'd recommend.

Quick tips:

1. focus on whole real natural food - closest to it's natural form the better

2. no processed or junk food. period.

3. eat your breakfast as early as possible

4. eat 5 mini-meals, instead the normal 3 big meals a day

5. go low on sugar and salt - better yet, no table sugar, use rock-salt only

6. drink plain water (lots of them) and no sugar green tea your only type of drinks. forget fruit juices, even if it's 100%.

7. most important - stay away from the 2 most evil man-made food - the transfat and high-fructose-corn syrup

8. regular exercise - a mix of strength and cardio routines

9. aim for at least 5 servings of fruits and veggies a day

10. do not eat 3 hours before bed

11. target to have protein at each of your meal

12. add varieties to your menu daily - covering all food colors (red, green, yellow, white..etc)

13. go organic if possible

14. take fish oil supplements

15. don't burn the midnite oil - aim for at least 6 hrs of sleep a day

16. treat fiber! - as your best friend

17. interval training!

18. switch from butter to peanut butter (careful with brands loaded with HFCS & hydrogenated oils)

19. go nuts with nuts and seeds!

20. avoid the white menace (white flour, white rice, white sugar, white bread, white pasta)

21. focus on complex carbs (like brown rice, oats), no refined carbs

22. for carbs, focus on high phytonutrient index with low glycemix load.

hmm.. what else... I'll add more when they comes to mind.. if you want me to elaborate the points in more detail, pls drop me a note.

Try to add more of the good stuff into your daily diet and avoid the bad stuff, and I'm sure and can guarantee that you will lose weight (without depending on any magic pills or powders out there). The key is to work with your body as the nature intended it, not against it. Eat and drink stuff your body needs, and it will automatically burns the fat away..

ok.. i need to get my sleep now.

let's be healthy..

Sher Khan.

My 2008 blog posts

Just would like to summarise the articles that I've posted here since June 2008 till December 2008.

I've no secret, and revealing it all for the world... If you think it's useful, pls do comment and share it out.

Thanks for stopping by, and read all my scribbles.

Here it goes:

▼  2008 (34)

• ▼  December (3)
  • My Before After - Dec2008
  • Selected as a Success Story Winner
  • Results Don't Lie

• ▼  November (1)
  • Rejuvenated!

• ▼  October (3)
  • My BMI is finally NORMAL!
  • Sher's own 100% whole wheat bread recipe!
  • Celebration = Food !

• ▼  September (6)
  • Supplements...
  • You are what you eat!
  • My exercise routine during Ramadhan month
  • What the World Eats
  • How do I eat during the Fasting Month
  • My August 2008 Photo

• ▼  August (9)
  • Some Health related links to share..
  • My Exercises..
  • Exercise? Part V - why Interval training is better...
  • Exercise? - Part IV - Interval and Strength traini...
  • What's my typical lunch/dinner?
  • Counting Calories..
  • Exercise? - Part III
  • Fruit Juice is Way Over Hyped
  • Exercise? - Part II - LSD, Cardio, Walking

• ▼  July (11)
  • Exercise? - Part I
  • To Loose Weight, You Don't Have To Starve..!
  • Stay Good at 90% of the Time
  • What do you drink?
  • What's Natural Real Whole Food?
  • What Kind of Diet are You On?
  • What's Your Typical Breakfast?
  • Now I know your secret.. you don't eat rice..!
  • My Turning Point
  • 1st release of - My Before, and After Photo
  • the journey continues..

• ▼  June (1)
  • I Survived Raya!
  
  
  Sher Khan.

Gym is a must?

I've gotten some feedback to my recent posts asking...'Sher, what happened to you now, you've used to advocate using mostly full bodyweight workouts at home rather than traditional weight-bearing exercises in the gym aka bodybuilder routines. Is it because the bodyweight workouts no longer effective?'

Hell no!

You've mistakenly understood me. As you've seen in my recent posts (this, and this) - I've mentioned I went to the gym on the saturdays right? it's true, and that's like a day in a 7-days in a week. What do you think I've been doing the rest of the 6-days in a week?.. you guess right.. full bodyweight workouts at home.. Craig's style of coz!

To me, a full bodyweight workouts is the most time effective workouts, can do just about anywhere, and it's hard enough, that able to bring your heart rates skyrocketing - which is perfect for losing the fat while building muscles!

However, I needed that heavy weight bearing exercises just to varies my workout routines so that my body won't adapt to the same intensity/movement. Our body is smart, we should change our exercise routines every now and then, so that the muscles will keep guessing and it shall grow to accomodate to the condition you're feeding it..!

Some people thought since they can bench at 50kg, doing a bodyweight workouts is for beginners.. or sissy. Wait till they try some of the circuits, and I'll bet you, they'll agree that it's tough... 

Don't believe me?, try this sample from Craig's routine.

"Turbulence Training Bodyweight Circuit"

 

o Do each exercise at a 1-0-1 pace except for the holds.
o For Burpees & Running High Knees, go as fast as possible.
o Do all exercises without resting between each.
o At the end of the circuit, rest 1 minute & repeat twice more for a total of 3 sets.

 

1) Jumping Jacks - 60 reps
2) Spiderman Pushup - 10 reps per side
3) Walking Lunge - 15 reps per side
4) Spiderman Climb - 10 reps per side
5) Wall Squat Hold - 45 second hold
6) Plank Hold - 60 second hold
7) Burpees - 5 reps
8] Running High Knees - 25 reps per side

Try and let me know, how effective this is! (i've been doing it myself!!)

no equipment needed, no gym required. Just some space around you.

now, stop the excuses, and start moving!

ps: so you're busy? even the Obamas got the time to exercise.. you?

Sher Khan.

Yesterday Gym session

Yet again, I've had a short explosive gym session yesterday. I went out for a quick shopping (that was I thought - going for Isetan's 3 members-day specials - i needed an extra new pants! - but stuck in weird traffic around the KL's golden triangle.. was out in the car at 5pm, and got back home at 6:50pm!! - crazy, so many people on chinese new year shopping spree.. - i thought we're in recession??)

Anyway, came back, changed to my gym-gear, and was in the Kg Pandan public gym at about 7:10pm, my target to finish 7:30pm. Due to the short period, I'm aiming for supersets (doing exercises back-to-back without resting). Did my quick stretching, and off doing the squat. This time around I starting off with a 40kg, alternating with chin-ups, then back to squat at 50kg. I did this for 4 rounds. Then off doing a deadlift of 70kg, at 2 reps, 4 sets. Then, bench press of 30kg, 10 reps, 3 sets. Then doing some abs routines with a 10kg plate on my chest. Immediately went into dumbell swing to squat (don't know what they called this), for 12 rep, for 4 sets, before finishing with some chin-ups again, and dumbell-row. At that time, the clock shows 7:50pm.

Warming down, and left the gym.

At nite, again, my body arching.. I know I had a good workout!

Fall asleep early at 11plus last nite.

This morning refreshed, read some articles, thought of sharing with you now..

Cardio or Weights? which one is better in losing weight..

12 Diet Mistakes and How to Avoid Them

Lose Weight Fast: How to do it safely

How's your weekend so far?

be healthy.

Sher Khan.

Weekend warrior

Last weekend I had the opportunity to go to the gym, finally, after soooo long. As I've mentioned before, I don't hv any membership to any local gyms, I just would like to proof a point that you don't need to have a gym-membership to get fit. Whenever we talked about 'getting healthy' - I hear a lot of voices saying he/she don't have that kind of money to pay for gym memberships etc, and because of that, he/she don't get fit and don't bother about it. Excusseeeeee!

My workouts routines are mainly at home.. indoor. I've planned it that way - main reason is because I need to consistently working out. My only problem doing it indoor is - I'm beginning to over-grown the equipments that I've. I still have the same equipment that I've shared with you back then (see my earlier post). oh oh, I've added a chin-up bar over the door few months back. I don't think I'm going to build a multipurpose home-gym, so going to the gym occasionally is something I'm looking forward to. 

At home, the total weights that I've is at 25kg only, and I don't intend to buy anymore weight plates. At the gym, I'm able to have that extra shocked to my body/muscles.. last saturday I did some workout like a 30kg squat, 40kg deadlift, and 35kg bench presses. I did a standard 8-12 rep at 3 sets, and some other routines (like cable crunch, dumbell row, etc) focusing on multiple-muscles exercises to boost my metabolism - that left my body arching till today!!

Immediately following the strength training indoor, I went outside the gym and started to do a 4x400meter runs around the red stadium track. Of coz, I did an interval training - alternating with slow and fast burst along the track. I needed that extreme cardio-boost, because as I've learnt, the hormones released from a hard-cardio training - the endorphin and the testosterone - is an excellent natural pain-killers..

Today, again, I did the HIIT (high-intensity-interval-training) to get that natural-booster to my arching muscles.

To those of you who are still giving excuses of 'no time lah' for not exercising, go ahead and read this article by Men's Health. It shows you how you can exercise in 15-mins only!

You can't fit that in your daily 24hrs schedule? 

Ask yourself this "Which is important - my TV time, or my health???"

all the best.

Sher Khan.